Site navigation and social media links
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
___________________________
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.
Related Posts
-
Sexy Calves in 4 Minutes
Drills
-
My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
konin, poland
Great idea with coffee talks 🙂 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 🙂
Private Member |
Hi Z,
I would love a coffee talk on tips for working out first thing in the morning. I have been working out before work and sometimes its a struggle with nothing in my stomach. I don’t always feel my strongest. Thanks…..
Private Member |
I agree! I’m really trying to turn a new leaf and wake up early before work (12 hr shift) to exercise, but I have no energy! Most things online say to eat carbs before a workout, but you save your carbs for after you’ve finished your workout. What’s a good thing to quickly have in the morning right beforehand? Half a glass of orange juice okay? Ideally, I’m looking for something as quick as pouring a half glass of orange juice, if possible! Thanks for all you do, Zuzka! You’re a true inspiration.
Private Member |
lake tahoe, nv, usa
I drink bullet proof coffee before my workouts as I also workout first thing in the morning. It gives me energy without making my stomach too heavy before my training. Its just a freshly brewed coffee with 1 tbsp of grass fed butter and 1 tbslp coconut oil blended together. It tastes delicious and it has a really nice aroma.
Private Member |
I have never had it, but I will give it a try. Thank you!
Private Member |
maryland, usa
I can’t workout in the morning. I don’t have the energy to do something intense. I workout after work. I think Zuzka would say workout when you feel best, but watch your starches and diet during the day. 🙂
Private Member |
myrtle beach, south carolina, united states
I drink a good coffee with a little milk and Truvia to sweeten. The coffee dampens down my appetite and the caffeine gives me that surge of energy I need to workout. Sometimes I goof around and work out in the evenings, too, but instead of spending all day feeling good about the workout I finished that morning, I feel anxious about scheduling it in the evening.
Private Member |
caseyville, illinois
This is a good topic. There is so much talk about fasted training, not fasted training, etc. I don’t like to eat in the morning, i prefer no solids in my tummy, but I have been doing the buttered coffee, coconut oil and a scoop of protein powder. But i am curious to see what Zuzka thinks of intermittent fasting
Private Member |
Thank you all for replying….I work 12 hour shifts so my time is limited in the mornings and I want to stay on target with my training. Some mornings I drag and others I feel fine. I need something quick since I am so time constrained in the mornings. I might try a coffee or OJ but I only have 10 minutes before I need to start working out. I have really enjoyed working out in the am. I have a great amount of energy for the rest of the day and I love not having it hanging over my head if I’m tired after work. Thanks Zuzka for all of you advice and hard work. It keeps me motivated and stay on track!
Private Member |
Hi Zuzka,
Would love to hear a coffee talk about supplement — to build muscle. Thanks!
Private Member |
lodz, poland
I miss your coffee talks a lot! I am curious what is your exemplary menu throughout a day, how your diet have changed over the past few years- what mistakes you made, what you think was good and bad idea concerning your diet. You know, it’s very interesting subject, since your body composition changed over his years and it would be great to know the factors that affected these changes.
Thank you in advance.
PS: you, your workouts, recipes and the whole Zgym idea are sooo addictive 🙂
XOXO
Magda
Private Member |
I would like to know more about what to eat when you are sick, how fast you would have to bounce back into your workouts.
I’m also interested in building musclemass, maybe you could talk a little bit more about that?
I was really sick the last days and will ease back in with power yoga 8# today.
Really appreciate your work Zuzka 🙂
Private Member |
Burning shoulders! Love the workouts, I’m fairly out of shape but I think I will get fit quickly with these tough workouts.
For the coffee talk, I would like to know how intense and how often are Jesse’s workouts? I’m also trying a keto like diet and I’ve read that too much exercise can be counterproductive while eating low carb.
Private Member |
HEY Zuzka – last time you did this workout you used 15lb dumbbells. Why only 3kg now? Shouldn’t we aim to get stronger?
Private Member |
lake tahoe, nv, usa
Yeah absolutely,however I started using lighter dumbbells, because all you can do with them are more isolated moves such as the curls or overhead press, which is still good for adding challenge and variety to your workout, but I prefer a kettlebell for building my upper body and arms strength via more natural movement and weight distribution. It makes more sense for my ZGYM members that are getting more variety into their training.
Private Member |
Hi!
How do you train your ribs and serratus anterior?
Private Member |
lake tahoe, nv, usa
All the small muscles get targeted in my workouts as I use variety of functional exercises using my own bodyweight, kettlebells, jump rope… I don’t do specific routines for small muscle groups, they just get worked out along the way.
Private Member |
Thanks love for ur reply!
i just dont get it, i followed ur workouts since BR i i still cant see my rib muscles, only my rib cage, Im totally drooling over yours!! <3 can it be that i have an improper form and thats why my minimuscles stays invisible?
BTW great podcast with Jillian!
Private Member |
This is SO true! I stopped my “hot chick” (or zwow, as they are officially named) workouts 4 months ago as I was training for a 100-mile ultra marathon. I ramped up so many miles in the training, I didn’t want to do other strenuous activity. After my run (completed in under 24 hours, btw) 😉 I started back on zwows…I’m hurting more now bc all the muscles that have not gotten targeted than I did after my 100 miles! Thank you for providing such complete workouts!
Private Member |
It would be intresting to know you opinion and what you think about the 80/10/10 diet and the starch solution thats my transition of eating now and any suggestions thanks zuzka .
Private Member |
Not sure if this is a coffee talk idea, but I would love to know what you do to protect your hands when doing a lot of kettlebell work. I’ve got some small calluses that sometimes get real irritated when I’m doing a lot of lifting and kettlebell work. I can wear gloves for lifting, but haven’t found any that work with kb swings.
Private Member |
michigan, usa
My hands are blisterd and callused all the time from pole fitness so when my hands are really bugging me or get too sweaty I wear yoga gloves. They have finger holes and little griping dots on the palms. Has worked for me swinging with a 26lb kettle bell. 🙂
Private Member |
I remember one of your coffee talks on your old old website ( we won’t mention it:) where you said you eat all your vitamins and take no supplements or protein powders. Was wondering if u can explain the change and why you do now. I think we all look at you and don’t get how muscular you are and what it takes to get that way.
Thanks so much!!
Private Member |
lake tahoe, nv, usa
I didn’t go from not using any supplements to using only supplements. I’ve always been a meat eater and I believe that’s a big reason for my body composition. I use supplements only when food isn’t available or when it’s more convenient for me. Supplements are only to supplement real food, they don’t make us more muscular, or healthier or leaner. There’s no extra magic in supplements.