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Guns & Pistols #12 X

May 07, 2019 | private avatar imageZuzka

Equipment for this workout:


  • Hand Weights

  • Kettlebells
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 Breakdown

Workout Routine

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Zuzka Stretching

Workout Breakdown

Challenge: Time Challenge
Duration: 15-20 Minutes

*however long it takes to complete all 2 rounds

  1. 6 reps - Ninja Jump / Pistol Squat - alt. legs
  2. 5 reps - Push Up (x2) / Squat Front Punch (x4) - alt. arms
  3. 10 reps - Pistol Squat / Jump Tuck - alt. legs
  4. 16 reps - One Leg One Arm Bent Over Row - (L x8)(R x8)
  5. 5 reps - Wall Plank Shoulder Tap (x2) / Pistol (x2) - alt.

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2 rounds

Zuzka Stretching

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Comments Add Comment

  1. private avatar image

    Private Member  | 

    Mercy! After the 300 yesterday I didn’t know if I could do it. But I said I was going to do what I could do and don’t do what I can’t do. Wasn’t pretty but I did better than I expected. Although, I did more surrender squats than pistols. The pistols I did do, I tried to assist with the other toe/heel. Tensing all the muscles on the way down in pistols is helpful. I don’t know why I wasn’t doing it before. But my balance is still an eternal work in progress. I used my 10 lb dumb bell for the punches. I didn’t do all the reps but I am proud of what I did. A challenge for sure.

  2. private avatar image

    Private Member  | 
    canada

    Love this series, thanks for bringing it back!

  3. private avatar image

    Private Member  | 

    Weird, the ninja jumps are no problem for me, although I can’t really do a proper pistol squat… modified the whole wo accordingly with jump squats instead and did 3 rounds.

  4. private avatar image

    Private Member  | 

    Fun workout! When I first started working out with you, ten years ago or so, I could not do the pistol squats. They really hurt my knees. I’ve been doing your workouts consistently now for 1 year and my mobility has improved so much, which has helped me be able to do pistol squats, among so many other challenging exercises. Thanks for giving us such a comprehensive program that improves strength, flexibility and mobility.

    • private avatar image

      Private Member  | 
      lake tahoe, nv, usa

      thank you for sharing. I’m glad to hear how much stronger you got!

  5. private avatar image

    Private Member  | 
    portugal

    Hey, Zuzka! I’ve been practicing pistols for a month. I can get down without losing my balance (unassisted) and I can maintain this position, but I can’t get back up unless I’m practicing on the couch.

    I think I have good mobility so maybe the problem is lack of strength in my legs? How do I fix this? My progress sort of stalled.

    • private avatar image

      Private Member  | 
      lake tahoe, nv, usa

      Have you tried to use momentum? If you have a good mobility than you can practice getting up from the roll back. Basically you just go down in Pistol, roll on on your back and then roll forward onto your foot and use the momentum to stand up. If you want to see what it looks like than check out the workout breakdown in Guns & Pistols #11 where I show and explain this exercise.

      • private avatar image

        Private Member  | 
        portugal

        YES! It worked, thank you so much, Zuzka. I gave it couple of tries and actually managed to do it – very clumsily and only once, but there’s a lot of room for progress now. Have a great day! xx

        • private avatar image

          Private Member  | 
          lake tahoe, nv, usa

          Good job!!

    • private avatar image

      Private Member  | 
      lake tahoe, nv, usa

      If you can get all the way down then it seems like mobility is not the issue. Maybe your motor control needs to be worked on. I would suggest you to use momentum and what also helps is to hold weight infant of you. Try the Roll Back Into Pistol exercise that I did in Guns & Pistols #11

  6. private avatar image

    Private Member  | 
    michigan, usa

    15:58. Super fun ninja workout! πŸ–€

  7. private avatar image

    Private Member  | 
    florida, usa

    Most fun workout in a long time and a welcome, fun addition to the Guns and Pistols series. Loved it! Added a few more reps per round and did handstand push-ups instead of wall planks but otherwise followed the workout as written.

  8. private avatar image

    Private Member  | 
    houston, tx, usa

    15:27, I’m also still trying to master the pistol for 1 and 5, I have to hold my extended foot with the arm on the same side to balance and keep from falling over and for 3, I held a 10lb weight. This is on my list to perfect, so keep them coming!

  9. private avatar image

    Private Member  | 
    warsaw, poland

    ex1 -10 reps, ex2 – 6reps, ex4 – 10/10, ex5 – 4 taps – in both round. I did this one after Control&Cardio 7 to feel this extra cardio and burn πŸ’ͺ🏽

  10. private avatar image

    Private Member  | 

    Hi Zuzka, I’m dripping in my sweat πŸ˜‚πŸ˜…πŸ’¦. My pistol squats were good but I’m still using heel support 😌. The squat punches were intense with the 15lbs DB.πŸ₯΅ Anyways, it was an awesome wo! πŸ₯°Thank you πŸ™ & Happy Tuesday! 🌻🌿😘🧑✨

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