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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 |
I loved this back in the day! Have my score on my old tablet and will look it up when hunny gets home. Today was 10:26 then arm series. I ran this morning and so I didn’t have time to post time then.
You all are doing awesome!!
Private Member |
I kept up with you Z!! My endurance has improved so much in the past few months, weeks even. Love the remakes of the ZWOW workouts. Perfect for a Friday burn after work!
Private Member |
So jealous I wish I was your neighbor!!!
Private Member |
holland, pa
Kept up with Z and used 25lb KB 🙂
Private Member |
My feet don’t handle skipping all that well, they’ll be sore for days. What is a comparable exercises that I can switch jump rope out for? Thanks.
And thanks for the zwows, I am in need of getting back into shape and I loved the zwows!!
Private Member |
lake tahoe, nv, usa
Side to side hops with your feet together as fast as you can is a pretty good cardio that can give you similar benefits. High knees without jump rope will not be as intense, but you can do jump tucks or rockstar jump (jump up and bring your heels to your butt). Glad you like the ZWOWS 🙂
Private Member |
16:30. Loved it! xo
Private Member |
caseyville, illinois
Hi Zuzka,
I have a question but not sure where to ask it. I did Cardio Shred #15 today. I did heavy weight for myself. I used 20 lb dumbells and 10 lb for the squat pass thru with the arm rotating high. I was breathless and burning, so i had to take breaks which made my time 45 minutes. I was fine with that as i am trying to get strong and more definition plus i did jump rope cardio yesterday. I know if my weight were lighter i would have been much much quicker. So, do you think you could do a coffee talk about the difference of using heavy weight for some of your strength workouts vs using lighter and going quicker? I would love you to answer me as i am trying to understand all this. Hope i made sense and hope you see this. Let me know you did see this please.
Private Member |
Great workout and background, however are you able to do something about the sound quality there’s a echo, which at times makes it hard to really hear what you are saying.Thanks Zuzka
Private Member |
12:50min for the workout! Now of to JRC! Happy Saturday people!
Private Member |
ky, usa
Hey girl! I sent you a message earlier this week but when I went back to look for it I couldn’t find it, so not sure if you got it. Anyway, hope you are doing well balancing work and working out! I’m doing good, but I’m still trying to get my diet back to the “earn your carbs”. I’ve still been slacking a little since vacation. 🙂
Private Member |
Hey Rachel! I haven’t seen anything besides that 1st one where we talked about skipping arm balance and rather doing the 2nd workout when short on time and I think it was on Monday. 🙂 I am pretty good too, finally caught some sleep this weekend (and sacrificed my social life for sleeps lol). 😀
I did 2 workouts this Sunday morning – some old Zwow and then JRC. Now I am treating myself with Cookie Dough Ice-Cream, so no talking about healthy food choices here haha! 😀 I just can’t resist my sweet tooth no matter how I try. I will try to be better next week. I promise.
I am slacking when it comes to arm balance, but I will catch up when I get my yoga blocks I ordered online. I don’t have them, so I decided I will try harder when I get them – that crow pose and all that crazy stuff 🙂
Private Member |
Also, I am not looking forward to Monday – work, getting up at the crack of dawn and all that. :-/ I know I am not the only one. Though Mondays are cool when it comes to our new week Zgym schedule 🙂 (But I bet we’ll have that Benchmark workout again since its last week of July. So maybe not looking forward to it too much, haha) I am jk! 😀
Hope your weekend was great!
Xo!
Private Member |
ky, usa
Funny you should mention benchmark because I thought the same thing this morning! Today I did cardio shred 11 and I’m getting ready to do the 9 minute hiit workout 2 times. The other day I copied you and did body crush 20 (I think that is what it was) 🙂 anyway hope you have a good week even with work and possible benchmark lol
Private Member |
After having my baby back in feb I gave myself a whole month for recovery. I came back to this platform starting on April 08th at 73kg!
The begining was the hardest cos of my diet. Breast feeding requires a lot of anergy to produce milk an to keep awake. Today I weight 66kg (target 60kg) and I haven’t felt so proud about my physical achievements!
I put in total 86kg while pregnant (that was fun!) but tremendously difficult to loose it when you decide it’s time. I implement ketones in my diet and SLOWLY I’m on the road of my ideal weigh.
I still have to be super careful with my food because my baby needs nutritious food,so if I eat only salads,broccoli and chicken soup I don’t produce milk… She comes first! 🙂
Thanks for the inspiration! The rest is down to me X