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5 Minute Fat Burning Workout #59 - ABS & CORE
January 21, 2016 | 
Zuzka
Equipment for this workout:
Kettlebells
Pull Up Bar
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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My favorite 5 minute routines are the ones that focus on abs. Since Fridays are my easy days, it fits perfectly focusing on the muscle group that doesn’t need too much time for recovery. You can work your abs daily and rarely suffer from any post exercise muscle soreness. You can also use these short routines as a bonus after your full length workouts if you’re feeling ambitious.
If you don’t have a pull up bar for the hanging leg raises, you can do laying leg raises instead. It won’t be as intense, but it’s working the same muscles. The Russian twist can be also done with a dumbbell, but pick a heavier one. The 5 reps should feel really challenging. If this workout turns out to be too easy because you don’t have the right equipment, make it a 15 minute AMRAP.
Workout Breakdown
1. Hanging Leg Raises x 5
2. Russian twist x 5
3. Kick through Plank x 10
____________
5 minute AMRAP
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Private Member |
kraków, poland
5 full rounds + 3 handing legs raises.
Completed homework!
Private Member |
Did Kettlebell 1X this morning, but will do this later, along with the homework and stretching. I finally pressed my 16kg KB overhead this morning – I think zuzka’s upper body workouts have really helped!
Private Member |
caseyville, illinois
Way to go! I look forward to pressing my 30lb, but i am working on getting 10 easy reps with my 25 lb. Don’t know about pressing my 35lb though! You are a trooper for sure. I too feel these new workouts are making me stronger.
practicing arm balances are easier and i recently did a buti yoga one evening and just flowed throughed it where as before, the arm chatts and such would wear me out.
Private Member |
I did a 5 minute workout yesterday because I needed a rest day. So today I did Summer Shred 7X (LOVE that whole series) and then did this at the end. Did 4 rounds + 5 reps, but 6 knee raises (equalizer) each time. Loved this one. I’m wiped out!
Private Member |
During hanging leg raises I feel that the muscles at my front thighs are working.Or to put it differently, it’s like the resistance comes from my legs..I hardly can bring my legs up to 90 degree angle when extended! :(Although it seems easy.. And also the kick through exercise challenges me for a reason that I don’t understand. Again, I think that the problem may be at my joints flexibility..or my arms.. But again I would not consider that this focuses mainly on abs..
Private Member |
caseyville, illinois
This looks like a great ab finisher and a “no excuse” way to practice my hanging leg raises. I have been practicing my pull ups faithfully but really like how this exercise feels.
Private Member |
ok! wasn’t my off day, so added 2 pull-ups, 2 chin-ups, and 10 ball-roll push ups to each round, made it a 12 minutes amrap. finished 3 rounds, minus the last 10 push ups, so aded them for 25 extra seconds 🙂
thanks, zuzka!! you rock!!
Private Member |
“added”
oops
Private Member |
gosh, i’m really messing up today….i think it was 4 rounds, with the extra 25 seconds… because i’m certain i did 8 pull ups and 8 chin ups? hm. 😛
Private Member |
santa cruz, ca
Nice modifications!!
Private Member |
thanks 🙂 it was miserably fun 😀
Private Member |
Zuzka- if I’m just trying to build my abs for the first time should I work them every day? I am very lean but my abs don’t really show too much because I don’t have to much muscle built underneath there yet (had a baby 9 months ago) They rarely get sore but I want to build them up quick! You are getting me in the BEST shape I’ve ever been in. thank you for what you do!!
Private Member |
curitiba, parana, brazil
After seeing this snap I gave up of doing this wo! Hahahahah what a f$&@…nice and awesome abs Zu!! Come on girl! Tell us your secret!! I love your abs! Is it your diet, your supplements or everything together?? 🙂 Kkkk….love, see you, take care.
Private Member |
This was a great workout to start the weekend 😀 Thanks Zuzka!
Private Member |
Used my half-beast (20kg) for the twist, nice challenge. Thank you !!!