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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 |
These 5 minute series are so fun, thank you! Also, I made your portabello eggs Benedict yesterday, yum!!! I randomly thought of a fun series idea, if it sounds good to you. What about a series that has workouts with 4-5 pairs of exercises and we do a ladder of each pair up to 5 reps and back down, with brief rest between the pairs and do 2-3 rounds so total workout time is 15-20 minutes. Off the top of my head, we could do jumping jacks and jump tucks (one jack, one tuck, two jacks two tucks) up to five then back down the ladder, then the next pair could be plank jacks and plank punches (right and left punches equals one rep) then a higher energy pair like high knees and mountain climbers (right and left equals one rep), then strength with cardio like dive bomber burpees and donkey kicks. I’m not sure how long 2 or 3 rounds of those would take so maybe add another pair. You get the idea, but the choices are endless and only going up to 5 takes the boredom out, but doing 2-3 rounds allows the body to get more efficient at the moves and go faster or have more range of motion the next round(s), even though the body starts to fatigue. I’d love to hear what you think Z!!! And of course if anyone else would like this??? Having no equipment and not needing a timer makes these easy to do anywhere. Looking forward to input 😃
Private Member |
new york city, ny
Does anyone know where to get the pull up rig Z has?
Private Member |
norway
Check out the ” I’m just a girl with nuts and bolts” post from nov 21. 2015. It’s from Bodyfit but I don’t know where Zuzka bought it.
Private Member |
new york city, ny
Thank you!
Private Member |
lake tahoe, nv, usa
I got it at Big 5
Private Member |
new york city, ny
Thank you Zuzka! I don’t think my door frame can handle me..lol
Private Member |
LOVE ab workouts! 🙂
Private Member |
norway
4 rounds and 5 leg raises + homework. Used my 35# KB for the twists. 5 days in a row now 😊 However, for me the 2 most difficult days are left. Especially Saturdays are hard for me to squeeze in workouts. Tomorrow I hope to break the “curse” of skipping Saturday workouts by doing both the Cardio Shred #28 AND a little cross-country skiing😨
Private Member |
Loved this one and will definitely be adding it on to other workouts. My new jump rope arrived from Rogue yesterday (I’ve broken 2 vinyl ones in the last 2 months) so I added on a five minute jump rope sesh. Love the new rope–it’s a huge improvement from the store bought ones and will hopefully last longer. But dang, it hurts if you whip yourself! I also did my homework and split the reps between my 40lb beast and the 25lb kb. I gotta admit–I wasn’t sure about stepping up to the beast, but I’m glad I did!
Private Member |
france
Hi Wendy, could you tell me where you bought your jump rump from? I have a cheap store one and am looking for better ones, but don’t know brands that are good! thanks
Private Member |
Hi Rosangela–I got mine from Rogue Fitness. Zuzka recommended Rogue in another post. It was affordable and I’m really liking it so far. I got the SR1 -S with the short handle because my hands are small. Here is the link:
http://www.roguefitness.com/conditioning/jump-ropes
Private Member |
lake tahoe, nv, usa
I just got a new jump rope from Rogue as well 🙂 I couldn’t resist
Private Member |
france
Cool! thanks for the answers! I will see if they ship to europe or if I can get them through amazon 🙂
Private Member |
canada
4 rounds + 2 Russian twists (30lb KB) and then my 120kb swing homework (25lbs). 10mins total.
Private Member |
bogotá, d.c, colombia
I loved it. I’m getting better at hanging, my hands are getting stroger too.
Private Member |
i had to switch to laying leg raises after the 1st round. 🙁 My hand strength in my left hand isn’t equal to my right and I keep slipping from my left side. Any advice for what I can do to get both sides equal? It’s super frustrating to not be able to do an exercise I used to enjoy so much!
Private Member |
holland, pa
3 rounds, plus leg raises of the 4th. I think I pulled my left shoulder a while back, it’s not terrible to where I can’t do the workouts but doing the kick through to the right side where I needed to put all of my weight on my left arm and twist…KILLED. I stretch it each day, not sure what else I can do?? Oh well!
Private Member |
carpinteria, ca, usa
hi zuzka, i am 5’4.5″ and weigh between 113-115lbs. i am fit aerobically and fairly strong. BUT I CANT GET RID OF EXCESS SUPERFICIAL SKIN/FAT IN MY ABS. it kills me. i am 59yrs old and have 3 grown children……any suggestions? i have been very active my entire adult life. used to cycle, run and swim….triathlon and tennis. so it’s not like i am new to this. i do watch my diet, i probably should eat more meals and smaller….idk…..