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ZWOW #4 X
December 30, 2015 | 
Zuzka
Equipment for this workout:
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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Click and select one of the lower qualities like 360p or 540p.
Warning: This workout is extreme. I’m not kidding, this is a hard one and I absolutely loved how I felt when I finished the last exercise. You’ll get the most incredible high from this workout, and if there’s anything you need to get out of your system, I can guarantee you that this ZWOW will serve you very well to get the job done. I don’t ever drink alcohol when I’m sad about something. I can never do it, because I’m scared I’ll end up like my father, but I do use working out to get into the state of mind that gives me more clarity. That’s probably why I always leaned towards hard workouts that would completely wipe me out and wouldn’t let me think about anything. I hope you’ll enjoy this workout and won’t let anything bring you down this week!
Workout Breakdown:
1. weighted jump squats x 5
JR 30 sec
2. Twisted push up toe touch 5/5
JR 30 sec
3. KB Swing x 15
JR 30 sec
4. Burpee jump tuck x 20
JR 30 sec
5. Pendulum x 50
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Cool Down & Stretching
3 rounds for time. I thought I could do it below 20 minutes, but no chance this time. It’s still a goal of mine for the future. Can you do it?
Progress Tracker
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Private Member |
yet again this was a killer beast of a workout was ready to quit after the first round!! but kept up with zuzka all the way i was determind not to quit, feeling amazing after and so worked out!!!
Private Member |
Loved the chance to see Smallz again. <3 Those burpees were killer! I feel so great now that I've completed it, though! Like last time, I added in the thirty seconds of high knees before the pendulums in the second round. Fantastic workout, Zuzka!
Private Member |
Zuzka you killed me! ! I actually couldn’t finish the third round , I was running late for work so I had to stop. That bummed me out, but got to tell you those burpees were brutal but I was so proud of myself I did really good, breathing hard like crazy. Can’t wait for kettlebell workout tomorrow. Hope you guys are have a fun time together. Ciao Bella 🙂
Private Member |
Omg omg omg! I’m dying. I’m dead.. youl’ve killed me…
Private Member |
curitiba, parana, brazil
Hi Zuzka and friends, I do remember this workout, first time I did it I have not record my time…this time I did it in 26:41. I had to stop to close the windows because it started raining and I didn’t stop the stopwatch, still I was very slow, the burpees were killing me…I don’t know why…I guess 20 is more for me if done in sequence…rest of exercises were fine. Hope to do a better time next time…but to be frank I hope never see this workout again..hahahah 🙂
Private Member |
It’s AMAZING what these workout do. Zuzana, I have done your workouts on and off for years. For the past 2 years, i’ve stuck to the gym lifting weights. I love weight lifting, but I was starting to feel like I was plateauing. Even though I feel in great shape and can lift pretty heavy weights, this workout KILLED me. I love doing it along with you, but for instance, the burpees! I would do between 5-8 reps, pause the video, pace around my house for 10 seconds, and then continue. All in all it took me 30 minutes! It’s amazing how I can lift for two hours and feel “meh that was good i guess”, and after 12-30 minutes with you I am crying + laughing on the floor. So happy I finally signed up for this online membership with you!!
Private Member |
I wanted to time myself by Z… She missed the JR between the 2nd round of burpees and pendulum’s :-/ Im guessing I did around 24 minutes? So intense! 25lb KB and 8lb DB
Private Member |
miami, fl, usa
Zuzkaaaaaaaa you killed me!! On the second round I had to pause it when it came to the burpees and devide them into 10. I believe this is one of the hardest w/o I’ve done. I was happy & feel so good that I was able to complete it.
It was nice to see smallsee
Thank you
Private Member |
viña del mar, chile
Tonight I did this wo ZWOW #4X, the 3 full rounds in 15:36 minutes, last time I did it in 17:11 min., so I did it well ! and also I did KB workout beginner #7 that I didn´t do before, my time was 12:55 minutes in the 3 full rounds…great workouts !
Private Member |
kitchener, ontario, canada
Both disappointed and happy with myself! I’m just getting back in the swing of things after a glorious almost 4 months off. ( I was trying to gain weight for zuzkas first diet bet… fell off the wagon and just got back on now!! 🙂 )
25:59! 8 lb dumbbells, 20 lb Kettlebell ( can’t afford a higher weight right now )
I also had to do modified push ups and just regular competition burpees without the jump tucks.
Baby steps!