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1. 

   Private Member  |  May 6, 2019 @ 4:38 am
   toulouse, france

   15’25 ! The Pistols are still hard to do(i still use a book for my ankle is not flexible enough) and i did the ninja jump for the first exercise. I can realize all the progress i have done though ! At the beginning i could not do a Pistol at all!!!💪👍💕thanks Zuzka ! I enjoyed this Wo !

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     Private Member  |  May 6, 2019 @ 4:53 am
     switzerland/, france

     Bravo Marie, comment atterris-tu pour les ninja jump au vu du manque de flexibilité des chevilles? Sur la pointe des pieds ou en squat moins bas mais sur toute la voute plantaire ?

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       Private Member  |  May 7, 2019 @ 5:59 am
       toulouse, france

       Bonjour Laila! En fait je ne parviens pas à faire un Ninja jump correctement !😢 je n’ai pas encore assez d’impulsion dans les jambes et dans le haut du corps! J’y travaille peut-être que cette année je vais y arriver ! Et toi tu t’en sors comment ? Les ninja jumps sont des exercices difficiles donc je reste cool avec moi!

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         Private Member  |  May 8, 2019 @ 2:34 pm
         switzerland/, france

         le mieux que j’ai réussi à faire est en m’aidant avec un TRX, au coup je tombe en arrière. Finalement ce n’était pas si compliqué, mais fallait passer le cap. Pareil pour un box jump (qui n’est pas pratiqué chez Zgym, mais très courant en cross-training). J’ai pratiqué sur les tas de neiges et de cailloux, le cap de la peur passé, ça allait mieux…mais pas encore pour les ninja.

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         Private Member  |  May 11, 2019 @ 2:09 pm
         switzerland/, france

         I managed my first ninja jumps, passing the fear. will post them on IG…for a good laugh

2. 

   Private Member  |  May 7, 2019 @ 9:36 am

   Omg. The squat front punches nearly killed me 😅 they looked quite easy but my glutes, legs and arms were on fire. I’m still not able to do perfect pistols squats, but I am slowly getting better at it.

3. 

   Private Member  |  May 7, 2019 @ 9:50 am
   finland

   I was inspired by Neatski’s comment somewhere about bosu pistols.
   Since we haven’t got a new bosu workout for a while I modified some moves to make this my bosu workout and also more fun.
   1. Normal ninjas + pistols
   2. Push ups with my feet on bosu + punches
   3. Both moves on bosu
   4. Normal
   5. HandSTAND shoulder taps + bosu pistols

   I was able to do this in 17’42” with 16 kg KB and 8 kg DB.
   It was fun. Balancing the pistols on bosu got easier on the way.

   I did the cool down from Upper body & abs inferno’s with some additional hip and glute stretches. It was a good choice after this.
   This was fun. Than you Z. You are so inspiring!

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     Private Member  |  May 8, 2019 @ 11:08 pm
     florida, usa

     Wow, nice mods up! That looks incredibly hard- did you use the 16 kg bell for the pistols? I’m on a loooooong road to recovery from a QL injury so I decided not to add instability to this workout and just did it on the ground. It was still challenging and fun. Can’t wait to try it with your mods once my back is better.

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       Private Member  |  May 8, 2019 @ 6:52 am
       finland

       No…I didn’t do pistols with any additional weight. Have you done bosu pistols with added weight? And with what weight? That didn’t even come to my mind. I need to check what weight I could use. Maybe I could try to do the bosu pistols with one 8 kg DB some time and see how many I can manage (then I wouldn’t need more equipment for this).

       I am not as hard core as you seem to be but this spring I have started to just add weight more and have been surprised how I have improved. It is so easy to get too comfortable with old habits like having the same weight too long.

4. 

   Private Member  |  May 7, 2019 @ 11:56 am
   massachusetts, united states

   Unable to do pistol yet but didn’t want to miss out on this wo. So did air lunges or surrenders for pistols. For 1st 2 sets in each round I did handstand shoulder taps to make my upper body suffer more to make up for lack of pistols. Squat punches were intense, but I did those without a problem this time with my 12lb db’s. Last time I had a hard time, so some improvement there. Loved the 1 leg on the wall rows.

   Thanks so much!!

5. 

   Private Member  |  May 7, 2019 @ 12:56 pm

   Zuzka, do you have any tips to practice pistol squats? I just don’t seem to have the balance or flexibility to go down as far as you. I keep falling on my butt! Help!

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     Private Member  |  May 8, 2019 @ 8:41 pm
     lake tahoe, nv, usa

     Most people have issues with mobility. I will add a Mob Therapy video to help with this issue. Mobility is something you have to work on regularly to make a progress.

6. 

   Private Member  |  May 7, 2019 @ 1:24 pm

   Hi Zuzka, I’m still using a heel support for the Pistol Squats and I managed to do them all. I modified the last exercise combo by starting the pistol squat from the standing position instead. Also, the One Leg One Arm Bent Over Row combo was an interesting variation, it was great for practicing my balance. Anyways, it was an AWESOME routine. LOVED it! xoxo

7. 

   Private Member  |  May 7, 2019 @ 5:08 pm

   Harder than I thought. But done. I still have a resistance band for support in pistols.

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     Private Member  |  May 8, 2019 @ 2:19 pm
     usa

     Hi Suzzie. How do you use resistance band for pistols? On a pullup bar?

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       Private Member  |  May 8, 2019 @ 2:31 pm
       switzerland/, france

       I use resistance band either to hold with hands (tied on something above head height, so pull-bar is good option, or TRX works too ) or tried to loop it behind my upper back, but you’d need the right resistance to hold you to not fall back. I also tried to use a long dowel (you put it behind you, stuck against skirting board/wall) but didn’t like it so much.

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         Private Member  |  June 11, 2019 @ 9:22 pm
         usa

         Thanks

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       Private Member  |  May 8, 2019 @ 6:38 pm

       Yes Michelle… its very helpful!! try it!

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         Private Member  |  May 8, 2019 @ 3:51 am
         usa

         Thanks 🙂

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         Private Member  |  June 11, 2019 @ 9:22 pm
         usa

         Thanks

8. 

   Private Member  |  May 7, 2019 @ 5:50 pm

   Wow! That was tough, but I did it!! Pistols are my b**ch now lol. Thank you Zuzka, love you! I will follow you until the end of time 🙂

9. 

   Private Member  |  May 7, 2019 @ 7:11 pm
   okanogan falls, bc, canada

   Hi Zuzka…I have been following you since 2010! I love your workouts and am in the best shape of my life even at 50…thanks to you! So grateful I found you all those years ago! I just don’t have the strength to do the pistols…even with the book…etc. Any suggestions of some other way to do something similar? Thanks!

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     Private Member  |  May 8, 2019 @ 8:20 pm
     lake tahoe, nv, usa

     Hey! I don’t think you have a problem with strength. You’ve been doing my advanced workouts so I think you’re already pretty strong. You have either issue with mobility or motor control. Can you do the bottom part of the pistol with your heel flat on the ground and without falling backwards? If you can, then that’s a good sign that you have a good mobility. If you’re just having a trouble to stand up on that leg than you might want to try momentum (see roll back to pistol in the workout break down in Guns & Pistols #11) or you can try to do the pistol holding on to something or someone which will help with balance and practicing motor control.

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       Private Member  |  May 10, 2019 @ 5:30 pm
       okanogan falls, bc, canada

       Thank you! I will give this a go!

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       Private Member  |  December 4, 2019 @ 4:24 pm
       okanogan falls, bc, canada

       Thank you!

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       Private Member  |  December 17, 2019 @ 8:56 pm
       okanogan falls, bc, canada

       Thank you! I think I have always been less flexible even tho I have exercised regularly since I was in grade 8…I’m 50 now!

10. 

    Private Member  |  May 7, 2019 @ 11:19 pm

    loved this work out
    i did pistols on a low trampoline as a seat type of pistol
    as pistols are HARD for me :/
    Zuzka …….Wondering what weight you used for the rows was it a 15 or 26 lb kettle bell??
    loved this work out
    thank you

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      Private Member  |  May 8, 2019 @ 8:27 pm
      lake tahoe, nv, usa

      I used my 26lb kettlebell.