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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
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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 |
usa
Hi, Zuzka and everyone. I got out my old workout journal to see if I actually did this one and I did back in March 2012. So that made me want to see if I could beat my old record. I did 2 rounds then and did 2 rounds plus 5 Santana pushups to 180 burpee today! I can’t do any jumping because of my torn ACL so I step and modify those exercises. I don’t know if that had anything to do with it but nonetheless, I’m proud of myself. Have a great weekend! 🙂
Private Member |
caseyville, illinois
I did 2 rounds plus Exercise #1 and #2 in 10 minutes and 4 rounds in 15 minutes. Right before this I did 4 rounds of 12 reps each of Fluidity bar pull ups, shoulder presses and lat rows which took about 12 minutes. I really want to eventually get pull ups. Since i was home today and needed motivation for housework, I did an afternoon/evening session of JRC #12. I love jump roping and finished with some nice stretching. Off to shower and clean!!!!
Private Member |
curitiba, parana, brazil
Hi Zu…nice workout! It was very relaxing…I could not do it in the morning so I did now in the evening. My score below. See you, take care.
Aug 2015
3 rounds + exercise 1-10 min
4 rounds-11:22
Private Member |
hailey, id
I do! It was one of my fav’s then, and I’m sure I’ll enjoy doing it tonight! Thanks, Z!
😀
Private Member |
victoria, bc, canada
3 rounds + the santana burpees + 9 sumo squat jump tucks reps
I remember this one from 2012. Fun to redo it. I did way better this second time ’round. 🙂
Private Member |
hendersonville, nc, united states
Hey Zuzka, Hope everything is going well at your new digs…a couple of questions to throw into your already busy life…#1 how do you suggest people overcome the obstacle of having an injury? I have been in the midst of a rotaotor cuff and low back pain for a few weeks now. I know part of heeling myself requires me to refrain from exercise. I have a really hard time saying “no” to myself in order to heal…how do I deal with this? What do you do? The other thing…#2 I was wondering is….in organized sports there is never any emphasis on stretching AFTER the game is over… Good cause to create some publicity! thowing it out there to see if it sticks 😉
Private Member |
kraków, poland
3 full wounds + 12 crab toe touch. Fuh!
Private Member |
kraków, poland
Oh, not wounds. 🙂
* Rounds.
Private Member |
Hi Zuzka! This was a great workout! I managed to keep up with you rep by rep…. If I was feeling really crazy maybe I could have pumped out an extra rep or two but my heart rate was in overdrive. Also, I’m on vacation with my family at the moment, sharing one room with my husband and two kids. I did this in the bathroom! Thanks so much for everything. Your workouts and all your nutrition advice has not only gotten me into great shape but has helped me find a balance and learn how to keep my balance. I’ve definitely had my fair share of wine on this vacation but I’m not so worried because I have been making healthy choices elsewhere and keeping up (maybe a bit less) with my workouts. It’s great to feel like you can take your health in your own hands, at least to a certain extent. Your workouts have especially helped keep me sane during this vacation, visiting inlaws, etc.
Private Member |
Yesterday I completed in 10 minutes 3 full rounds (I did this routine for the very first time) and they were like a piece of cake compared to my JRC #12 today, which almost killed me. 🙂 Thank you, Zuzi!
Private Member |
Did this today. I thought I was faster that 2012, but after checking my scores couldn’t believe it..
March 2012: 3 rounds and 15 crab toe touches.
Today: 3 rounds and 5 santana push ups.
I guess heat and humidity slowed me down.
Wiped out, thanks. Waiting for the rest of zwows to compare the scores 🙂