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ZWOW #8 X
August 07, 2015 | 
Zuzka
Equipment for this workout:
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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Click and select one of the lower qualities like 360p or 540p.
Isn’t it so much fun to see your own improvement and progress? I absolutely love going way back to really old workouts that I’ve done couple years ago and prove to myself that you can get fitter as you get older. They say that 30 is a major breaking point and from that point on you’re just getting old. Age is not an obstacle when it comes to fitness, so what are your goals that you would like to achieve within the next 5 years? I have a few, and I can’t wait to get there. It’s fun to have performance goals and it’s something that can keep you motivated a lot more than just your desire to look a certain way.
Workout Breakdown
1. Forward / Backward squat jump x 10
2. Weighted Curtsy lunge x 10
3. Plank Toe touch jump up x 10
4. Side Plank Leg Lift x 10 each side
_____________________________
6 rounds for time
15:21 was my old time
13:23 this is how much I’ve improved
Progress Tracker
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Private Member |
I’ve watched your old original zwow on youtube yesterday 😉 I’m excited how you’re doing this time – will watch it in a few hours (no access to videos in my office)!
great time!
Private Member |
And when your time is worse than your old personal best? How do you deal with it? The age of 30 is said to be a turning point of most women, they start to feel old and worry about their future lives esp.in personal level. Well, my goal is to be so happy and satisfied with me n my performances in the next 2 years that I won t get the 30 year’s crisis, whatever my status would be.:)
Private Member |
I sufferd from this crisis when I was 27/28 ;p
and it didn’t get better 😉 that’s life 😉 (I’m 34 atm)
Private Member |
Ahahah, I totally understand. I also freak out sometimes, but I think after 30s it will get worse.. I thought that till my 30 I would achieve the self I wanted to be, but I m still exactly the same person with almost the same issues.maybe it s all a matter of mindset.
Private Member |
Don’t panic! I’m 48 & I’m at the best shape of my life,thanks to Zuzka’s ZGym.Yes,I have a disability with my lymphatic system & have arthrosis in my hands & knees but I don’t let that bother me too much,as you age you learn to go with the flow & forget the stress of aging,For the most part I can keep up with Zuzka & only need to swap some exercises or others that are less impacting.My profile pic is me 3 weeks ago – haha 😀
Private Member |
Wow, you are awesome Sarah! Keep going like that! 🙂
Private Member |
My goal is to be satisfied every day. I follow Zuzka and do my best and I am better for it. Counting my blessings and she is one of them..30, 40, 50 and still going …..with a smile.
Private Member |
t&t
was right behind you Zuzka! 13 mins 45 secs. OMGGGG!!! i can barely type! lol! Great way to start off my day! Have a blessed one!
Private Member |
toronto, canada
I set goals constantly and I’m in my 40’s..most current being the headstand 🙂 . This workout was great. I improved from the last time I did this one. Indeed a favourite!!thanks Zuzka
Private Member |
Completely agree Zuzka. 30 is not a physical turning point, so long as we adopt the right diet and lifestyle and continue to challenge ourselves. Thank you for the continual challenge!
Followed Zuzka and then raced through the final round 🙂
94 cals, HR 148/171. 13:18. 12kg kb.
Private Member |
Ni Nadia,
sadly it actually is the physical turning point from a medical point of view :/
Beginning in a woman´s 30s the bone density starts decreasing and its WAY harder to gain muscle mass.
A man´s physical turning point is usually not until his mid-30s.
Just before you hit that turning point you can be the strongest and fittest version of yourself, thats why all really good and successful boxers (and fighters in general) are quite “old” – mostly in their mid or late 30s) Zuzka may also be in this phase regarding her new zwow time 😉
Getting older sucks, and yaya I don´t like what I just wrote either 🙂
Private Member |
switzerland/, france
it makes sense to reach a plateau, otherwise we would do ZWOW 8 in 2 minutes by the time we are in our 80’s !! ha ha.The progression is then mental: you do the same time than before, we less exhausted, you catch faster, you can maybe do a 2nd ZWOW later in the day…or do it while reading a book, ha, ha. We need to get over the numbers. I don’t record my time, I am at a stage where I sense that I am improving in endurance. When I’ll reach the peak of my form, I’ll start to capture the timing and monitor that I am still as good….or maybe not.
Private Member |
Thanks Hannah! Perhaps I should have said that 30 does not HAVE to be a turning point, especially for us non-athletes who are still a work in progress. I have made consistent fitness gains throughout my 30s – I can lift heavier weights, run faster and I have more muscle mass and less visceral fat. My VO2 max is higher and my resting heart rate is lower. Can’t secondment on my bone density as I’ve never had this checked! I do understand that bone density peaks – however with regular weight bearing exercise and a good diet, we have the best chance of maintaining healthy bones to a good old age!
Private Member |
Had no idea that this was six rounds. You can imagine my horror after round 3.
13:15. I’m so dead. So worth it. Thanks, Z.
Private Member |
Haha you made me laugh,I actually did it last week & I’m about to do the new version now! 😀
Private Member |
Lolol, your comment cracked me up too¨ 😀 😀
Private Member |
ky, usa
I’m dead. Burned 196 calories and still climbing. You sped through that! I followed along with you, but paused in between a couple of the rounds for 5 seconds, so I guess I was probably about 15 seconds slower.
Private Member |
I’m 48 & couldn’t be happier than I am now,yep I have a couple of medical issues that hold me back on a few of Zuzkas exercises but I’ve learnt not to stress about it now & exchange for a less impact exercise.I also think you think more about what you put in your mouth, as you mature,I now hate junk food & soda,my diet is healthy & clean.I make sure to workout with you guys daily.My goal is to be healthy,confident & not have everything start to head down south, & am pleased to say everything is still facing north! I wish I’d been more confident,fit & healthy in my 20’s/30’s. I don’t feel old & am looking forward to my 50’s! 🙂
Private Member |
dallas, tx - texas
I LOVE your post! Today is my birthday and I just turned 30!
Thank you Zuzka!
Private Member |
Happy Birthday Laura!! 30’s not so bad 😉 I’m about 6 months into it
Private Member |
Happy birthday Lauraaaaaaaaaaaaaaaaa! xx
Private Member |
Happy Birthday! 🙂 Welcome to the Club 30!
Private Member |
curitiba, parana, brazil
Hi Zu…nice one, no pain only pleasure. I did a mistake and did jump lunges with weights on 4 rounds, then I realized it was supposed to be curtsy so I did curtsy also in the end. My time below. See you, take care.
Aug- 2015
6 rounds (4 rounds with weighted jump lunges 6kg +2 rounds with weighted curtsy 12kg)-9:50
40 weighted curtsy (I missed on 4 rounds)-11:04 (total time)