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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 really needed this one today. Not just the workout but Zuzka’s words. Today marks one full week of me taking a daily antidepressant medication. I’ve never taken medication of any sort before, and I hope to be off of it as soon as possible. Through it all, I’ve done my best to keep my fitness and nutrition a priority. I know how important that is, but sometimes it’s not enough. I know it will get better, but it just takes time. To anyone else out there who might be struggling, we aren’t alone :).
Private Member |
If I didn’t have Z’s workouts I don’t know where I would be, she is a lifesaver. Her intense training is the only thing keeping me sane right now. I’m sorry youre going through a rough time and sending you lots of love <3
Private Member |
Thank you, Jaya! I feel as things things are moving in the right direction for me, and I will keep moving forward! Happy Friday!
Private Member |
pa, usa
Hang in there! I take an antidepressant for anxiety and I don’t know where I would be without it! Do not focus on when you can get off of it, just focus on getting better. Even if you take it forever, it’s okay. Some of are just wired differently!
Private Member |
Excellent advice, April, thank you!
Private Member |
lake tahoe, nv, usa
It will get better, just focus on doing the right things for you that will help you in the long run. When I was full of anxiety I kept telling myself what should I do today that my future self would thank me for.
Private Member |
That’s an awesome comment, Z! I’m going through a rough time right now. Focusing on my health, with your inspiration, has helped this transition I am in. You are a gift!
Private Member |
Keeping my eyes on the prize, and you are right, Zuzka: doing what’s right for me now will get me to a better place! Thank you for taking the time to comment :).
Private Member |
uk
You seem to have a very good attitude. Thats important. Very best of luck:)
Private Member |
Doing my best, Katerina, so thank you for that! I’ve got a family to think about. If not for me, then definitely for them :).
Private Member |
st.john's, florida, united states
Loved this workout. Completed 4 full rounds in 14 mins 14 secs. Thanks Zuzka! Onto workout #2
Private Member |
I remember this time. I know it must have been hard for you, but you were my hero for handling it bravely and continuing to post videos and workouts even when you werent feeling great. Anyway, you have come so far from that place now and are even more awesome than before! Love you, thanks for this workout and all the motivation and inspiration to be healthy and strong!
Private Member |
Z I have been working out with you 6-7 days a week for 3yrs in June. I have grown with you. I actually beat your time. I don’t have a tummy like you. I do have a 6 pack and 2 lil kids. I loved this and love you!!!!
Private Member |
lake tahoe, nv, usa
wow! Super mom 🙂 Love it!
Private Member |
Could not watch this video??????? Also how do I find my favorites??
Private Member |
lake tahoe, nv, usa
The favorite button is for ZGYM member only and it’s in your account that you can access by clicking the button at the top of the page. This video is in YouTube player, so if you’re having trouble seeing it, it might be a problem with your internet connection.
Private Member |
decided to do all 4 rounds, took me a little over 12min
Private Member |
Really needed something to quiet my mind today, as you put it. Thanks, you’re the best <3
Private Member |
3 rounds plus four push ups
Private Member |
pa, usa
Z, I had to go and look at the original version of this workout after reading what you said in the post. Wow, what a difference in your body! (though I would take the 2012 one too!) I am new to the zgym, but had been doing your workouts on the days opposite of my running days. I have a degenerating SI joint (probably from running for the past 14 years) and decided to try something different by joining the gym and working out with you every day. I considered myself in pretty good shape, but I guess I have a lot of work to do! I can keep up with some workouts, but have been so sore this week, I was pretty lousy today! Feels great though! Have to ask: would you say the improvement is mainly due to your diet or proof that working out like you do for 3+ years will pay off?
Private Member |
lake tahoe, nv, usa
Hi 🙂 The improvement is based on being consistent with exercise and healthy diet. It goes hand in hand and I believe they’re equally important. Sometimes I can slip with my diet and pick it up with an extra workout, but that doesn’t work for as a long term strategy. Same goes with being really strict with your diet but not exercising on a regular basis. You just won’t get the best results.
Private Member |
Hi Zuzka!
I just lost my job yesterday and reading your comment “it’s going to be okay” just meant the world to me. I have been doing your workouts for a few months now and I love it and the results are there. Yesterday I didn’t do my daily workout, I was too busy crying I guess. I just did 15 minutes Fat Burn #4 and my performance was horrible, I only had stress on my mind. I decided to do your Zwow #9 also and reading your comment gave me something to fight for. I will push myself through this thanks to you.
You’re an awesome person, I’m glad I heard from you and started your workouts.
Thanks for being there 😉 xoxoxo
Private Member |
lake tahoe, nv, usa
You know, I believe that everything happens for a reason. The key is not to let anything bring you down. Believe that everything will be ok, and just focus on doing your best and being your best, and everything else will fall into place. I believe there is a better job waiting for you, so don’t let that bring you down and just enjoy your training 🙂 XO