Site navigation and social media links
ZWOW #7 X - Summer Body!!
July 24, 2015 | 
Zuzka
Equipment for this workout:
Hand Weights
Jump Ropes
Kettlebells
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.
Hey guys, I’m glad to be doing these old workouts from 2012 and see if I have improved at least a little bit over the past 3 years. It seems like I can’t complain about my fitness level, since I’m doing better then my 30 year old self. I just thought of people on youtube that are recording videos for their future self. I’d like to tell my (10 years from now) future self this: “Dear Zu, I hope you’re still kicking ass in the ZGYM and that you and Jesse have at least 3 kids (2 of them are adopted). If you do this workout again, you better beat your personal recored by at least 1 second or I’ll be very disappointed in you. Best, your 33 year old self. “ As you may have noticed I don’t try to sugar coat messages to myself – tough love is what works best for me 🙂
Are you keeping track of your scores for every workout? You really should, if you want to avoid plateau. It’s true even for weight loss – the harder you push yourself the more calories you’ll burn. And don’t be mad at me, I don’t make rules 😉
XO Z
P.S. Don’t underestimate the side bends, because those are impactful if you use a heavier weight. I used my 26lb kettlebell, and I could hear my abs and obliques crying.
Workout Breakdown
1. Jump Lunge (x3) to Side Kick x 10 alt.
2. Supergirl Push up x 10
3. Jump Rope 2 min (30 sec easy bounce, 30 sec high knees)
4. KB Side Bends 10 each side
__________
Complete 3 rounds for time. My old record from 2012 is 16:08. Today I beat my personal best and my new record is 14:30.
What’s your time for this workout? Let me know!!
Progress Tracker
Please login to use the Progress Tracker.
Similar Workouts
-
ZGYM Benchmark Workout Challenge
Time Challenge
-
15 Minute Cool Down & Stretching
Warm Up & Cool Down
-
Dynamic Warm Up #2 (5 minutes)
Warm Up & Cool Down
-
Stretch & Tone #1
Intermediates
-
Warrior Wednesday #9 – Flying Pigeon Workout
Intermediates
-
Warrior Wednesday #8 – Bridge Push Up Workout
Intermediates
-
Warrior Wednesday Workout – Double Unders
Intermediates | Arms / Upper Body
-
5 Minute Fat Burning Workout #70
Intermediates
-
5 Minute Fat Burning Workout #69
Intermediates
Private Member |
Loved it, thx!! 🙂
Private Member |
Awesome new background! I’m gonna try this tomorrow for sure. 🙂 Where can I buy this bathing suit?
Private Member |
lake tahoe, nv, usa
Thank you 🙂 I got that from Victoria’s Secret
Private Member |
hey zuz i have a question you use 12 kilos or 12 pound kb?
Private Member |
lake tahoe, nv, usa
12kg or 26lbs KB
Private Member |
uk
The swimming pool looks massive! I’m going to re-think the whole living in UK thing:) The houses are tiny, the weather is miserable, never seen swimming pool here. Want to swap Zuzka?
Private Member |
lake tahoe, nv, usa
No way! I’m in a paradise right now 🙂 have been waiting for this my whole life!
Private Member |
I love the new background. Honestly I’ve never written down my time for your workouts. Now I really regret it. I’ve started from yesterday 🙂
Private Member |
I’ve never done it either. I’m thinking I’ll start today :).
What does everyone use to write them down? I love writing in all kinds of pretty notebooks (stationary addict lol!) but I think with the amount of different routines it would be much easier to use an excel spreadsheet. Or maybe we get our own “notebook” on here, so we can add our times? Pleeease! 😀
Private Member |
You can write them below the workout in the comments.
Private Member |
I’ll do that, but it won’t be neatly put together. That’s why I was asking :D.
Private Member |
florida, usa
I use an app on my Android called Fit Notes. You can categorize the workouts (with custom categories and sections!) and review the history of each workout to compare performance.
Private Member |
Oh I like this one. I knew it existed but I don’t know why I never used it, I thought it was only well suited for gym use. I’ve started using it now, thank youuuuuuuuuuuuu! 😀
Private Member |
florida, usa
Awesome! Glad you like it! I LOVE it and it helps me be so much more consistent with my workouts. I put notes in the comments about what weights I used or how many reps of a particular exercise I did.
Private Member |
lake tahoe, nv, usa
Finally!! 🙂 you’ll have fun with it
Private Member |
I’ve every workout in written form and below I put the date when I do it and my time and some extra notes e.g. which weights I use and if it was a good or bad day, also if I had headache,…. – atm I write down how hot it is outside ;p because my bad days in winter are my good days in summer (concerning the time).
Private Member |
P.S.: writing down which weights you use is also very motivating – I used 3 oder 5kg weights earlier and now I often use 7,5kg DBs – and if a workout took me longer than before it’s sometimes because I nearly doubled the weights!
Private Member |
helsinki, finland
Thank you, Thank you Zuzka – I love that you are doing these old workouts again. Yes, best gift for weekend 🙂 Love u, Satu
Private Member |
My time was 14:18 🙂 Have a Nice day everybody🌞… I’ll be in vacation tonight for 2 weeks! Yahoo….
Private Member |
lake tahoe, nv, usa
Great time! Have fun at your vacation : )
Private Member |
tx, usa
I couldn’t get this video to play. It kept freezing after 7 seconds. So I just picked another workout for today…
Private Member |
lake tahoe, nv, usa
That’s too bad…Youtube videos require really good internet connection…
Private Member |
seattle, washington
Sometimes you can lower the quality of playback and view a video. In the past I would pause the video and just wait till the whole video had downloaded and then play it.
Private Member |
tokyo
This was one of my usual workouts, very complete, love it!
I love the side bends, I’d like to see more very tough abs exercises and variations like this one.
Private Member |
Loved it! 3 weeks into your routine and I can jump with the rope!!! yeah! Love your new house and can”t wait to see it…I can’t tell you enough how your workouts inspire me…I see results and feel amazing even in such little time. I am learning to accept that a little goes along way…don”t have to see big changes on the scale but it’s how I feel inside and out! Again thanks Zuzka, you are a doll and doing what you are suppose to do…
Private Member |
Go you! It was a bit hard for me to learn to jump rope again too :D. And it’s so much fun now!
Private Member |
:)..thank you for replying; it’s nice to have support out there with the same enthusiasm!
Private Member |
lake tahoe, nv, usa
Wow, I’m so proud! Good job with the jump rope.
Private Member |
thank you for taking the time to read my comments…it’s thoughtful of you to take away from your very busy schedule.
To fitness..!
Private Member |
ky, usa
This was a great start to my Friday! Love love love the KB sidebends! I hope we see more of them because I’ve been waiting for them to show up in a workout :)191 calories GONE!