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ZWOW #9
August 20, 2015 | 
Zuzka
Equipment for this workout:
Bodyweight only
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.
Does anyone remember this workout? It’s so long ago, but maybe you have a record in your old exercise journal with your personal best. The beginning of 2012 was a very hard time for me, and it was reflecting on my workout performance and body composition. I got a little heavier because I was going through the type of stress that makes you want to eat more than exercise, and my mind was mostly just spinning. The workout itself was the only time when my mind became completely quiet. The feeling of relieve and serenity right after my training would carry me through at least a portion of the day and kept me sane. If you’re going through something difficult in your life right now, remember two things:
1. It’s going to be ok.
2. Your training will help you get through it, so push yourself even if you don’t feel like it.
XO Z
Workout Breakdown
1. Santana Push Up to 180 Burpee x 10
2. Sumo Squat (x3) to Jump Tuck x 10
3. Crab toe touch x 30 alt.
4. Low Jacks x 20
__________
My Old record from 2o12 was 2 rounds + #1, #2, and 10 Crab toe touches.
This time I completed 3 rounds and 4 sumo squats to jump tuck.
What is your score?
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Private Member |
I’ve to search for my old records. Today I did this zwow in the morning first thing and that’s the time where I’m not as fit as in the late afternoon or evening. I did 2 rounds and 1.+2. and 27 crab toe touches. 2012 was my first full year working out (I’d been a real couch potatoe before and 2012 was my 31st birthday)! I was so glad that you had a break and so I started together with you 😉 Your “bad” form back then was waaay better than mine (no wonder! 😉 ).
Thank you sooo much for your effort – working out with you is a pleasure!
Greets from Austria :*
Private Member |
switzerland/, france
more than the routine of the workout (no offend,… within a same style, they look similar), I remember some of the shooting places rather.So I totally remember Zwow 9 (due to that). I have done fatburn 4 today (for the second time) and you are right that during the workout it frees up the mind. So sometimes I wish I would do 2-3 workouts in the day. We’ll see if I manage to do zwow 9 in a few hours;) easily said now!
Private Member |
Will be doing this tomorrow morning! Happy Friday!! 🙂
Private Member |
The Time is 15 min ? I did this workout before but i dont remember! Thx for help 🙂
Private Member |
I think it’s a 10 min AMRAP, Marielise, but I could be wrong.
Private Member |
Thank u 😊
Private Member |
2 rounds + *1 and *2 + 5 CTT 🙂
Private Member |
Hello Zuz! you are really an inspiration to me, every time I feel lazy I search videos in you youtube channel to get me pumped up :). I’m from Argentina, I’m not a member of Zgym, (although Iwould kill for it haha) but I hope you could answer me a question, please please pleaseeeee: I know you earn your carbs with your workouts, but is it ok if sometimes I consume carbs before working out? or is it better to do it after? thanks a lot! XO
Private Member |
lake tahoe, nv, usa
Always after. If you want to stay as lean as possible, have some protein and healthy fats before your workout. You don’t need extra carbs before your workout, because your body has enough glucose to take you through it already.
Private Member |
Thanks ! I had the same doubt! I am from Argentina also… What a coincidence! XOXOX
Private Member |
I’m so happy you answer me! thanks! U R awesome!
Private Member |
sion, switzerland
Loved this workout, I am familiar with your workouts but this is the first time I’m really challenging myself to aim at following your pace. As a skinny fat with a lot of past endurance I breeze through cardio but stumble on core exercises. My arms aren’t used to burpees and are still a bit sore, so I lagged behind a lot with the 1. move. Great stuff though! I’ll try to do the suggested second workout this late afternoon!
Private Member |
Well, well, well… I managed to aaaaalllmost keep up. Lost you on the last set of Santana push-ups, but to me that is a major win! No idea what my results were the first time as that would suggest that I am even slightly organised! I am pretty sure I’m better now though… I think I’ll start to make notes :p
Private Member |
kingsbridge, devon, uk
This is my first time at this but kept up with you Z
This was challenging especially the sumo to jump tuck .
Dripping in sweat now😅😅😅
Private Member |
Zuzka, YOU ARE AWESOME!!!!! Did 2 rounds with weighted vest to begin, then when I did the whole thing without it, I was able to keep up! You are such an inspiration to me. I am 46 years old and because of zgym, I am in the best shape of my life! Thank you and God bless!!
Colleen
Private Member |
lake tahoe, nv, usa
I love it! Thank you for sharing this Colleen
Private Member |
3 Rounds + #1, #2 and 4 reps of crab toe touches