Guns & Pistols #12 X
May 07, 2019 |
Equipment for this workout:
Hand Weights
Kettlebells
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 Breakdown
Workout Routine
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Workout Breakdown
Challenge: Time Challenge
Duration: 15-20 Minutes
*however long it takes to complete all 2 rounds
- 6 reps - Ninja Jump / Pistol Squat - alt. legs
- 5 reps - Push Up (x2) / Squat Front Punch (x4) - alt. arms
- 10 reps - Pistol Squat / Jump Tuck - alt. legs
- 16 reps - One Leg One Arm Bent Over Row - (L x8)(R x8)
- 5 reps - Wall Plank Shoulder Tap (x2) / Pistol (x2) - alt.
________
2 rounds
Progress Tracker
Please login to use the Progress Tracker.
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.
Private Member |
canada
Love this series, thanks for bringing it back!
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.
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 Member |
lake tahoe, nv, usa
thank you for sharing. I’m glad to hear how much stronger you got!
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 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 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 Member |
lake tahoe, nv, usa
Good job!!
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
Private Member |
michigan, usa
15:58. Super fun ninja workout! π€
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.
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!
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 πͺπ½
Private Member |
Hi Zuzka, Iβm dripping in my sweat ππ π¦. My pistol squats were good but Iβm still using heel support π. The squat punches were intense with the 15lbs DB.π₯΅ Anyways, it was an awesome wo! π₯°Thank you π & Happy Tuesday! π»πΏππ§‘β¨