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ZWOW #5
Fitness | January 13, 2015
Hi guys,
Here’s another one of the older ZWOW routines. This one is great for ALL LEVELS and really good for beginners. It’s quite easy and chill workout. I think it’s a great recovery routine that I’m sure you’ll enjoy after the past 2 days of high intensity training.
On another note, I was thinking about doing some new Coffee Talk videos and I was wondering if there’s anything you’d like me to discuss. I will appreciate any ideas and your suggestions.
Best,
Z.
Workout Breakdown:
1. Bicep curl to overhead press x 10
2. Med Ball mountain climbers x 30
3. Sumo Dead lift high pull x 10
4. Comp Burpees x 5
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Cool Down & Stretching
12 minute AMRAP. Go through this circuit as many times as possible and don’t stop until the 12 minute countdown is up. What counts is the amount of reps total.
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Drills
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Zuzka, I think you once mentioned that your dumbbells were 3kg (thereabouts) each. I’m really curious to know how you seem to have so much upperbody strength when a lot of your workouts so far seem a lot more lower body/core focused? I’m looking to build more definition in my shoulders/arms area. Thank you for your reply!
Private Member |
lake tahoe, nv, usa
I don’t think you’ve been working out with me lately 🙂 my workouts target the arms and upper body just as much as the lower body. I do a lot of kettlebell workouts and my kettlebell is 26lbs so that builds pretty good strength and muscles, besides, I do a lot of bodyweight exercises that will help you with your upper body as well. Give it a try in the ZGYM for a month and you’ll see 🙂
Private Member |
Thanks for the reply Zuzka! I have been working out with you consistently over the past month, and have found some workouts to be very tough for the upper body (like kick through pushups). Looking forward to more workouts 🙂
Private Member |
the last kettlebellworkouts targeted arms, shoulders and back a lot! my muscles were a little bit sore. just do kb highpulls, overhead presses (with kb or dumbbell), clean & snatch and you’ll see that you get there (I use a 12kg kb, sometimes a lighter one for snatches or oh-press). if you haven’t already signed up for the zgym, do it now! 😉
last but not least, you have to eat clean most of the time and have the “right” bodyweight and not toooooo much bodyfat because then you won’t see your muscles 😉
Private Member |
Thanks Lisi! I agree that the last kettlebell workout definitely worked the upperbody – the tricep presses were a killer. I have been a member of ZGym since Zuzka struck out by herself in November, follow a mostly Paleo-ketogenic diet, weigh 104 lbs and am 5’6. I’m wondering if each person builds muscles more easily in certain places?
Private Member |
la valette-du-var, france
Oh yeah ! Last week my arms were sore for 5 days !!!!!!
Private Member |
I sort of have a question along the same lines! I do agree that your KB workouts involve a lot of upper body (I can’t lift the 25lb one I have for some of the exercises!) and the body weight upper body stuff is awesome (kick through pushups, burpees, etc) but I always wonder why you use 6lb DB’s when you’re so strong and can (??) probably use heavier weights??
Private Member |
lake tahoe, nv, usa
It’s just a personal preference. It’s not like I’m afraid of lifting heavy – obviously Im not since Im swinging around heavy kettlebell and handling my own bodyweight. I feel like the lighter dumbbells are more enjoyable to use for the type of exercises I do, and I don’t feel like I need that extra challenge to get a great workout in.
Private Member |
lake tahoe, nv, usa
Also my goal was never to get strong to lift heavier. My goal was always to have strength endurance which means to be able to move my own bodyweight or medium size weight at a fast pace for more amount of reps. It’s more like training for triathlon than weightlifting. I hope it makes sense. The dumbbells didn’t challenge me for this particular workout, because I have put this workout together long time ago when I used to workout with heavier weights. Now I choose exercises in my workouts that are challenging enough with just the 6 lbs dumbbells.
Private Member |
Thank you so much for responding! That makes perfect sense and obviously whatever you’re doing is working. I like the idea of not having to throw heavy DBs around anyway and I do think your workouts are challenging enough without having to use anything too heavy. I love that you choose exercises that don’t require heavy weights (besides the KB) that work multiple body parts simultaneously, too. You really do provide a great variety of workouts that are creative, fun, and get the job done. 🙂 Thanks again!
Private Member |
Would love to hear a coffee talk about diet: Calories, macros etc. 🙂
Private Member |
moscow, russia
My idea for Coffee Talk — How to eat to grow muscles (how much carbs, protein and fats)?
I’ll try this workout today with my KB 12 kg and DB 5 kg (each)
Private Member |
coffee talks!! that would be awesome 😀 I would appreciate something about gaining muscle mass, maybe how does it work for different body types or something 🙂 Thank You for this workout 🙂
Private Member |
I am eager to hear about this too! Will increasing protein intake and cutting down the carbs let us keep our curves? Does it come down to genetics? Sometimes I fear to cut the carbs out,because I see my butt flattening…etc… Do we need the protein shakes? This are all questions with the permisse that we have been following the Z scheadule dilligently.
Sorry for the misspelings,English is my second language.
Loving the Z community, loving Z!
Private Member |
YESSS!!! Coffee talks! I love these! 🙂
Private Member |
Hi Zuzka 🙂
I would want to know if you take any kind of protein powder (whey) or BCAA or anything else before, during and after your workout? Because i see so many people who take those things and you are leaner than most of them. Also we can se every muscle of yours 😛
Have a great day 🙂
Private Member |
southport, merseyside, united kingdom
Two rounds plus first two combos, four of the third combo. 14kg dumbells and 10kg plate for the deadlifts.
Private Member |
czech republic
Hi Z :)) I know it might sound rude but I would love some coffee talks with u and Jesse, especially I am curious what u both do in your free time :)) Does Jesse do any kind of sport activity he would love to share? I’ve been always wondering and wanted to know also his own opinion about Keto dieting, what was it like in the beginning etc. 🙂
Private Member |
myrtle beach, south carolina, united states
Me, too! Jesse seems like a great guy. He was so excited about the Mo-vember thing; I’ve been wondering where he went. 🙂
Private Member |
southport, merseyside, united kingdom
I too would be interested in a video with Jesse, I saw you mentioned he’s very strict with his diet once, does he exercise also? Any chance we could have both of you sat together and talk about what Jesse does, I bet he’s like a IFFB Pro but we just don’t know it! 🙂
Private Member |
konin, poland
Great idea with coffee takie 🙂 I’m also intetested in gaining muscles through diet all those whey proteins, carbs….. I don’t take any like protein powder is it healthy even if you stop eating it maybe a stupid question but all those powders 😉 are still unknown subject for me. Take care see you in coffee talks 🙂