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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 |
This was awesome! It burns so good! Time: 14:03
Private Member |
First time doing this workout, great workout.Time: 14:08
Private Member |
lake tahoe, nv, usa
Nice!!
Private Member |
santa cruz, ca
I enjoyed this workout a lot. I like the side bends. I used my 35 lbs kettlebell and I also decided to just do high knees the whole 2 minutes each time. I did 30 seconds medium speed and 30 seconds fast, alternating.
I did this in 14:50. Had it not been for having to fold up my mat to use the jump rope and start the timer (I used two timers), I’d probably have finished earlier.
I love jump lunges.
Private Member |
brisbane, australia
14.32. Great workout! Love it!
Private Member |
My time from 7/27/12 was 14:37. I put 2 smiley faces next to my time because I was so excited I was a little faster than you 😀 this time it was 14:22
Private Member |
antioch, ca, usa
Hadn’t done a Zuzka workout in 6 days and man does it show in my sweat. lol. My time was 16:19 mins with lame supergirl pushups. Hopefully one day I can go down all the way! Are we not able to Favorite Zwows?
Private Member |
My time was 14:33m, for Side Bends I used 15kg dumbbell. It was tough, I have never thought that I would be able to do it in such a good time! Looking forward to beat my best in the future :-))
Private Member |
Great workout!!! Sweating a lot!!! Thanks Zuzka 🙂
Private Member |
williasmport, pennsylvania, united states
Beat my time!!! i basically matched your pace here…the total was 14:27 s!! 😀 and not only that but i did full push ups! (no knee push ups like last time) and my jump roping was continuous…I think I screwed up or twice. I can feel progress and I love it!!!!!
Private Member |
sion, switzerland
Done! After Arm Balance #2, Body Crush #5 (I didn’t manage to fit in yesterday), kept the pace but my push ups were at times a bit sloppy (tried to go down as much as possible but didn’t manage)…yet )