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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
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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 don’t think I did that one back than..so I am happy that I now know how I am jumping two minutes in a row 😉 I am exhausted..and of course I had to do make some breaks after 30 sec or by the last round only after one Minute..so I have actually gotten better …am planing to do todays workout in the evening..oh my gosh I am sweating and as always AM LOVING IT 😉 oh and since I have a Little pain in my left shoulder ( I think something with a pinched nerv) I couldnt do push ups, but could hold the Position so I did ..whats it called..Plank Knee touches? …
Private Member |
This was great! Jump rope sections are always painful because I get whipped by my jump rope :'( lol!
Private Member |
Hi Z!
Working out with you regularly improved my performance too! In 2012 it took me 16 minutes to finish, now it’s 14:44 🙂 Used 12 kg kettlebell.
Thanks again 😉
Private Member |
16:22. I’m elated to not be far off Zuzka 3 years ago! And hopefully the next time I’ll beat you :))))!
Private Member |
I did this workout Saturday along with the scheduled jump rope workout,,love repeating the old zwows and seeing improvement. Congratulations Zuzka to you and Jesse and doggies on your breathtaking home. It’s gorgeous and well deserved. You guys have worked hard and all your dreams are coming true.. Things always happ n on Gods time. Enjoy every second of that new paradise. God Bless!
Private Member |
*17/3
don’t have my times from that far back but this workout seams familiar 🙂
18:44 kept up with all except superwoman push ups
Private Member |
Néia Dácio / Saturday 25, 17:20
Hi Zuzka,
I did this workout in 12:45sec, I really almost died! I always try to give my best and I love it…
Private Member |
Im going to do this right now, but where did Zuzka get her exercise mat??? LOL i use a yoga mat and it slides around when I try to exercise on it.
Private Member |
montreal, canada
Just completed the workout…! It took me 17:14. My JR was always hitting the ceiling light so the 2 minutes JR were a little bit longer haha! Loved it! 🙂
Private Member |
kraków, poland
14:00 my first score. 🙂