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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 |
minnetonka, mn, usa
Got through 5 full rounds and on up to 2 reps of the dead lift/high pull combo.
Private Member |
minnetonka, mn, usa
Did this after Body Crush #8X and STILL beat my last score! Today I got through 6 full rounds + 7 Curls/Overhead Presses.
Private Member |
sydney, nsw, australia
OMG I have so many things I’m interested in learning more about…here’s a little? list.
-Egoscue method and how it helped you
-Groundflow, what you think about it and how/if you will be incorporating it into workouts
-which protein supplements are best for different results (I noticed you were using pea and now whey? Is it because of the different amounts of carbs in each?)
-differences between and preferences for different artificial sweeteners/any health risks?
-Other supplements, especially your opinion on different forms of magnesium
-what kinds of recovery you recommend, ie how often you should get a massage in addition to foam rolling…maybe a whole foam rolling video to add to the warm up/cool down section?
…and that’s probably enough suggestions for now 🙂 Thanks for all your hard work 🙂
Private Member |
Warriors Awesome job!!! I’m actually going to be doing this routine in the morning. Since I workout at 4 am and because of time difference the videos are not uploaded, I’m always a day behind you guys Zuzka 🙁
Private Member |
viña del mar, chile
Hi, tonight I did 9 full rounds + 6 reps of exercise #1. I took the 4 exercise like one combo so finishing each one I rest 10 seconds in between. I used my 12 kilos KB and 4.5 kilos dumbells each (of course hahah )….. Ok, good night to everybody 🙂
Private Member |
la valette-du-var, france
I’m amazed as always 😀
Private Member |
viña del mar, chile
Don´t be amazed Manon hahaha !!! You do all your workouts exactly in the same way…great !!! By the way, do you take the DietBet challenge??? I wll, it´s my second and I´ll do only because Zu is the host ! Its awesome !! Oki, see you soon and keep going ! 🙂
Private Member |
la valette-du-var, france
Thanks Nina, but I love to be amazed by your results :p it motivates me ! You’re taking it to a whole other level 😀
Good for you !!!! I know you’re going to kill it ! I love the principle of the DietBet challenge, but I won’t take it, my goal is not to loose weight but to gain some (by replacing my fat by muscle haha) ! But yeah it’s awesome, I hope you’ll have a blast doing it 😀
See you Nina, have a blast this weekend !
Private Member |
viña del mar, chile
You are so kind pretty Manon !!..I try to do the best always, but not always have the results I would like…
Look, about Dietbet, my motivation is much than to loose weight, is fight with my sometimes less energy…I dont have to loose so much fat, I´m a normal person but I wanted to be better…Like you, my goal is exactly the same, but with an extra Zu workout (Dietbet) and also with the Z Schedule for strong, I dont miss my muscles, believe me…My goal it to take 17% or 18% of total fat; …well next wednesday I´ll know what exactly % I have, because I must control my weight…I have hypothyroidism and have to visit my doctor, so I´ll see and then I´ll know my real goal to fight like a Warrior !!! hahahaa…By the way, sorry for my english, my native language is spanish ! hahaa ! Oki pretty …see you soon and have a nice weekend !! kisses 🙂
Private Member |
la valette-du-var, france
Don’t worry it will come as fast as you desire if you stick to what you’re doing, you’re perfect !
That’s a perfect goal ! But don’t you loose your money if you don’t lose the weight ? Because I know I don’t want to so I won’t enter if I know right away that I’m gonna lose hahaha. But yeah having an extra schedule can be really cool, I’m so glad for you if you take the extra challenge 😀 you’re gonna feel so great ! For my part I don’t want to spend more time to work out so one schedule will be just perfect 🙂
That would be so great ! 17-18 % is my go to goal too, but I don’t even know where I am today, I’m not seing anyone and I don’t have any balance that can mesure that for me 🙂 but it’s okay, I don’t even weight myself, ever, I prefer to judge by the visible results than by the numbers, it stresses me out !
Your english is totally fine ! That’s not my native language either, I’m french 😀 hope you had a great day today and have fun tomorrow 🙂 kisses lovely Nina !!!
Private Member |
viña del mar, chile
I mean.. ” I took the 4 exercises like one combo ” ( #1 + #2 + #3+ #4 )
Private Member |
I also agree with many others and would love to hear about your fitness journey! When you started, how it helped you, mistakes that you have learned from. Also I would love to know a little bit about your family like any brothers and sisters? What they think of your success? Maybe favorite childhood memories. Thanks for the new workout, I will be doing it in about 10 mins.
Private Member |
Do you Zuzka, and any members, have thoughts on shakeology?
Private Member |
lake tahoe, nv, usa
Not really, I have never tried it or looked into it. Anyone else?
Private Member |
I’ve tried Shakeology…it tastes very good and has a lot of superfoods in it but what I don’t like is that it has fructose…I’m not a fan of fructose! I would rather put together my own superfood shake. And it is VERY expensive.
One World Whey is the best whey protein I have tried and I’ve tried a lot of them! It is cold processed RAW grass fed whey protein with Stevia. Amazing
Private Member |
viña del mar, chile
What is shakeology KRYSTAL? I have never heard … 🙂
Private Member |
Nina, shakeology is a drink that supposedly has all the nutrients you need any time especially after a workout. If you ever heard of Beachbody.com Tony Horton creator of P90X promotes this very expensive drink. I never bought it because I think it’s too pricey… 🙂
Private Member |
That’s where I first heard of it, and now it seems so many people are advertising it. It’s quite spendy to me as well. I’m just not “sold” on if it’s truly worth the price, or just another sales gimmick.
Private Member |
viña del mar, chile
Hi Angela, thank you for your reply. I really never hear but I’ll look in Google to see why is so expensive!! Hug for you and thank you very much ! 🙂
Private Member |
Hugs back at you Nina 🙂 take care, ciao Angelina
Private Member |
Just another meal replacement shake…. nothing new….. I tried it a couple of times, but the taste was just off putting to me. I found one I like that is clean and simple, but taste great without the added sugar that so many add to make it palatable. I prefer to eat my calories, but when you don’t have whole food available and you need nourishment asap…. meal replacement shakes are a good choice. If you really want to stay clean and simple…. check out the one Zuzka posted about VitaWhey from VitaSource….. does not get any cleaner than that. My advice is if you want to taste the shakeology, get a sample.
Private Member |
Hi Zuzka!
You totally read my mind, i was so waiting for a coffee talk! I really miss you, youve become like a friend to me, so i would love to hear about you and Jesse, hat have you been doing lately, do you still learn to play guitar? How is it with Charlie and the other dogs? A house tour would be nice, some more PMS videos, whats your future plans.. and other things friends share, ya now?! 🙂 <3 You used to give so much of your personal life and thats what i have been missing! As a longtime follower this has left an empty space in my heart.. But i totally understand if you want to keep your personal life to your self. Sometimes its just so refreshing to hear about you and not about fitness.
Btw are you really promoting Fitlab or have they just stolen your old pics?
Mucho love from cold Scandinavia!
~C
Private Member |
lake tahoe, nv, usa
Hi Carrie, we got caught in work lately and we really don’t have much of a personal life to blog about 🙂 but I hope it will change soon as well and we’ll have time for some fun and blogging. About Fitlab and other companies out there using my images, I think it’s so unprofessional to steal images or videos it shows how incapable they are of producing their own content or at least purchasing rights.
Private Member |
Hey Zuzka the other day I saw a pic of you promoting Deer Antlers product… I’m sure you don’t use that I figure they place your image so us warriors will buy that…but I know better, your body is perfect for all the hard work you do, that makes me mad when very unprofessional people do that. What can you do so they don’t keep doing it? Ciao xoxo
Private Member |
lake tahoe, nv, usa
Hi Angela,
It makes me mad too. I could spend my time taking legal actions, or just keep pushing forward and build my own business ignoring all those people that lack integrity. I don’t even know that company…
Oh well 🙂 lets just focus on what we have here xoxo
Private Member |
Oh my Z, you make me feel so special when you reply to my comments!! <3<3 Ur workouts are amazing!! I stayed fit through my both pregnancies, had no problems doing ur workouts, beside small moderation in the end of pregnancy. And now 2 months after giving birth i found my sixpack again after doing your butt series and summer abs series. Slowly but steady coming back to the best shape of my life!
Never Give Up!!
Private Member |
lake tahoe, nv, usa
Good job!! That’s awesome, you’re an inspiring mom 🙂
Private Member |
Ciao Zuzka, I agree with Carrie, I too feel special when you reply, you take time out of your busy schedule to reply to little me….Thank you for that, you’re such a sweetheart. Ciao
PS : about them loosers that use your awesome body to sell their stuff, forget about it they need help 🙂
Private Member |
qc, canada
Completed 5 rounds + 5 Sumo Deadlift on round 6 with 8lb DB and 25lb KB. 🙂
Private Member |
Made a mistake and completed 10 comp burpees on the first round… pushed really hard to catch up (2 rounds later!). Couldn’t keep up that pace so finished just slightly behind Zuzka. Did one extra round afterwards a bit slower to focus on form which probably suffered a bit during my catch up phase! Loved this one!