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ZWOW #6 X
July 09, 2015 | 
Zuzka
Equipment for this workout:
Bodyweight only
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
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Here’s the Mystery Workout I promised you guys 🙂 It’s the good old ZWOW #6. It’s definitely an X if you really push yourself. That’s the power of short circuit workouts. No equipment needed, just a competitive attitude. I don’t ever try to compete with others (cause I don’t like losing..just kidding 🙂 lol), but I do compete with myself on a weekly basis. I don’t always manage to beat my own records but at least I have a baseline and know what to aim for.
I remember how hard this workout felt when I did it the first time, and how difficult it was for me to squat jump or do the burpees fast. I was taking short breaks and rubbing my sore legs already during the second round. I did 4 full rounds, and 4 reps of the Side Burpees in the original video and this week I decided to challenge myself to beat my record. I completed 5 full rounds and the entire set of Side Burpees. I was a little nervous, because I’m in Keto and have felt some decrease in strength when doing my workouts the first week while my body was trying to adjust, but this felt really good. Have fun and let me know in the comments below how you did!
XO Z
Workout Breakdown
3 Pulse Plyo Jumps x 10
Side Burpee x 8
Jump Lunge Kick up x 6
_______________________
10 minute AMRAP
Progress Tracker
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Private Member |
I am gonna do an ironman next year and training for it – can/should i incorporate your training Zuzka? 🙂 And how about diet? I dont dare to do keto, when i need performence for so much – and i need energy gels during longer workouts – what are your diet recommendations in this case? When it is not diet for leanness, but performence :)?
Private Member |
tampa, florida, usa
Hey ZUZKA! I have a question about health and fitness (if anyone else can relate, please comment as well). I’ve been increasing my workout time and doing excessive exercise lately. I’ve been following your workouts and I am a bit obsessed with them lol. The problem is that I have been loosing massive amounts of HAIR and my doctor told me it’s because I exercise a lot and don’t eat enough. This causes me to have vitamin deficiencies and such. I would like your advice, I don’t know what to do about the hair loss it’s causing me to be depressed and I don’t want to stop exercising, I want to stay CONSISTENT!
– From Naimah xoxo
Private Member |
lake tahoe, nv, usa
Hi Naimah, You have to find a balance. If you’re exercising so much that your body is having vitamin deficiencies, then you have to decrease the amount of exercise you do and make sure that you nourish your body with a good amount of healthy food. I would suggest you take a break from any intense workouts for now until your body get’s it’s nutrients back. You can do some easy yoga exercises daily to make yourself feel good. Once you recover from the overtraining, you can stay consistent by doing only one of my short workouts a day and follow the workout schedule so that you get 3 days of easy exercise. If that’s still too hard on your body, then do only one or two intense workouts a week and stick with easy routines such as the Beginner series, 5 minute workouts, or Power Yoga for the rest of the days. The entire purpose of exercising is to keep ourselves healthy, and happy not to chase some unattainable goals until it makes us sick. I really hope you’ll make the right decision and will listen to what your doctor tells you. Good Luck and let us know your progress. XO Z.
Private Member |
tampa, florida, usa
Thank you so much for your response Zuzka! I will follow your advice. I trust in what you say and I will start to decrease my exercise so that my body can recover. I want to make the right decisions like you said. Thank you once again it means A LOT! xoxo
Private Member |
helsinki, finland
I’m so happy that you are posting these old workouts too! I remember your all old once, and it’s so nice to do these again. I just wondering, are you gonna make some Shred’s again too? Those old Shred’s with jump rope were awesome. Well, all your workouts are awesome 🙂 I just quit my gym membership, because it’s so much nicer to do Zgym. Can’t wait to get a next week schedule, I know it’s gonna be great again. Love you <3
Private Member |
I was on the Highway for 5 hours today ..from Salzburg to Vienna….I ate so much XXX in the car that I promised myself to do this workout again, no matter how late it was…it is midnight here in Austria and I just did this again..love this! thank you so much for your Motivation 😉
Private Member |
Love this workout. Completed more rounds than I thought I could!
Private Member |
holland, pa
Forgot to post my time for tracking, finished 5 rounds plus 3 jumps.
Private Member |
brisbane, australia
5 rounds. Burning legs!
Private Member |
canada
Killer legs workout! Completed 5 rounds + 6 burpees.
Private Member |
san diego, ca, usa
Five rounds through to 7th pulse plyo jumps.
Private Member |
*16/3
Same as Z
5 Rounds & 3 Pulse Plyo Jumps x 10
Side Burpee x 8