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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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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 |
Hi Z! Why can’t I add this workout to the favorites? I don’t see the button beneath it. Thanks!
Private Member |
los angeles, ca, usa
Try now. 😉
Private Member |
worked, thank you! 🙂
Private Member |
Did this version today for the first time. It was pretty awesome cardio, I have to say! I think the original ZWOW#4 is one of the hardest ZWOW´s – I have done it twice. My time for this new version is 29 minutes. Used 4 kg dumbbells and 11 kg for the swings. Push ups all the way down, chest to the floor. Burpees with a good form and a decent push off, no cheating. This workout, fortunately, started to really kick my butt on the third round – that´s way I think I´m going to do the original one again, to see, was this new one really harder. I mean the original one has 90 push ups! =D
Private Member |
caseyville, illinois
Just finished this workout. I love, loved it! So intense. It took me 27:49 minutes, but I really focused on form, which actually made this even more intense and heat pumping. I used 30lb KB for the 5 jump squats and I really squatted low and squeezed every muscle on pushing up. I used this KB for swings also. I really focused on my form during burpess and jump tuck landing in low squat after tucking and squeeze and pause I was also much more controlled and graceful during the crab pushups. Those use to kill me, so I must say i feel good. Off to do The new Yoga 26.
Private Member |
I imagine this is much more cardio-intensive than the original – the 30 second jump rope bursts are a great revision. Love the crab push ups. Hate the pendulums!
174 cals, HR158/178. 6kg dbs, 20kg KB.
Also did ZShred 4: 151 cals, HR150/165.
Private Member |
So I added my weighted vest and did 1 round and finished the other 2 without the vest. Definitely one of my favorites!!
Private Member |
ramona, ca, usa
Sweet little Smallz 🙂 He was such a sweet pup.
This workout almost killed me!
Private Member |
Awesome workout Z. Really felt this one! Burpee jump tucks are challenging. Also enjoy doing the KB/Leg workouts & lifted butt series.
Private Member |
ramona, ca, usa
This was slightly less brutal than the last time I attempted this around six weeks ago. Great workout! I definitely did a lot better this time around but still felt like I was close to death LOL.
Private Member |
tel aviv, israel
Hi, why can’t I add this to progress data?
Private Member |
No progress tracker for this one, so I guess I’ll record it here: 20:09. 45 lb Kb, 12 lb dbs. Gonna go die now.