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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
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Private Member |
Love that mat 🙂 the new background is beautiful….
Private Member |
lake tahoe, nv, usa
Thank you 🙂
Private Member |
Hi guys,
I’am new to ZGYM, I did this in 16 minutes, 18 seconds and I’m sweating like crazy. Really loved this workout! Thank you Zuzka 🙂
Private Member |
lake tahoe, nv, usa
Hey! Welcome to ZGYM I’m glad you had fun 🙂
Private Member |
konin, poland
14:30 exactly 🙂
Private Member |
Wow, I’m loving the camera quality and the new background here. I get the feeling you’re about to branch out in new and exciting ways, Zuz! Keep up the fantastic work!
Private Member |
I’m so looking forward to this. I love going back to older workouts. Love the new space too!
Private Member |
curitiba, parana, brazil
Hi Zu! Cute working…only pleasure…so nice! First time I am doing it…my time 12:52. I liked your future wish…my son is adopted and he is a part of myself that just came to life throught another body…my son since many lives for sure. See u, take care and have a great weekend.
Private Member |
DONE, GREAT WARMUP WORKOUT. FOLLOWED RIGHT ALONG WITH Z
Private Member |
oakland, ca, usa
I remember this one! 12:48 and four rounds for 16:59. Did high knees for 2 minutes. Shoulders got tired for some reason.
Private Member |
oakland, ca, usa
12:39 for 3 rounds and 16:40 for 4!
Private Member |
canada
Had done this workout almost exactly 1 year ago, my original time was 15:15 (30lb KB, no jump rope – just high knees). Today, I completed it in 14:02, using my 30lb KB AND my jump rope! Yes, I did trip more than a few time (those slower bounces were somehow harder??)… But I managed to beat my time by 1min13secs!!! YAY for me. Wish I could go jump in my pool too, but the weather is grey and gloomy here today.
Private Member |
canada
Scratch that, it was 2 years ago! July 2013. Wow, time flies when you have an awesome trainer like Zuzka!! 😉
Private Member |
lake tahoe, nv, usa
Isn’t it awesome to see your old scores?? You had a great time btw. Im a little jealous 🙂
Private Member |
lodz, poland
Hi Tina!
I’m with you with this slower jump rope moves- I’m also better when I jump faster 😀
I think our bodies just got used to Zuzka’s pace,haha 🙂
Have a good day,
XO
M.
Private Member |
pilot butte, saskatchewan, canada
followed Zuzka for time, used a 26LB KB. Fun workout, 🙂