Summer Shred #6 X

 | 233 Comments

This workout is really intense so don’t be surprised when you become too tired to get your butt below your knees when doing the diagonal swing squats or that you can’t keep as low as you intended to for low jacks. These are not big mistakes in your form, it only means that you’re not getting as many benefits because you’re too tired to stay low. That’s fine. You are still kicking ass and burning tons of calories. What you must avoid at all cost however is rounding your back when doing squats, lunges, jump jacks, swings, or double unders. The only time you should round your back is during the reversed burpees when doing the sit up and when rolling your back down to lay on the exercise mat. What you must avoid at all cost is shrugging your shoulders during any exercise (unless we do shoulder shrugs which we don’t).

More often than not it’s a bad posture and lack of functional strength that’s causing people to injure themselves during their workouts, however, you need to understand that there are 2 types of bad forms - one has to do with lack range of motion (either you’re too tired or you’re still working to improve your range of motion) and the other one is just a BAD FORM that can result injury or in reinforcement of a bad posture which will get you in the long run. Focusing on good form during the workout will also help you to improve your posture, flexibility and mobility so don't just rush through the workout.... [more]

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Comments



233 comments on “Summer Shred #6 X”

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    Private  | 

    Thank u Z !!! I was waiting for it 😀

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    Private  | 

    How do I set up my timer?

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      Private  | 

      If I’m not wrong it looks like 32 rounds, 10 sec off/20 sec work.

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        Private  | 

        Thank you!

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    Private  | 

    *9/6

    Total Time 24.17

    Handstands – 25 seconds 1st time/ had trouble second time so I did it on my elbows

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    Private  |  TX, USA

    I had to take a break during the buy out too! My legs were jello by then. 🙂

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    Private  |  OHIO, United States

    Great workout. Tennis last night- we won our match , yay! This workout today, and more tennis tonight. I think tomorrowvis a relax/stretch/ yoga day!

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    Private  |  KY, USA

    I don’t know if my body was just tired today but this one seemed like an X on a whole new level!! It was hard! I burned 339 calories and still climbing …now 341 :p wait 343… 🙂

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      I was curious how many calories these workouts were burning.

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        Private  |  KY, USA

        Well it will be different for everyone, but if it helps I am 5 ft 9 in and weigh about 120-125 pounds (I don’t have a scale). If you are smaller, the calories burned might be less.

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          Private  |  Cambridgeshire, England, UK

          What do you use to calculate calories burnt? Would really like to know what I’m burning each time.

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            Private  |  KY, USA

            I got a heart rate monitor for Christmas you wear it under your sports bra and I has a watch that will display your calories burned, heart rate and other info. It is called Polar and I have the f4 model. I really like it.

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              Private  |  Cambridgeshire, England, UK

              That’s great, will go check it out, thanks Hun xx

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          Yeah, I factored in that it would be different for everyone.

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          Tall and slim! I hate you! LOL 😀 Okay, okay, I’m just kidding… Tough I can only dream about those 125 pounds… 😛 🙂

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            Private  |  KY, USA

            I’ll take that as a compliment 🙂

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              Private  |  

              Please do, because it sure was! 🙂

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        Private  | 

        I’m 5’1″ 128 and I burned 237 calories I used my polar heart rate monitor those pendulum swings are wicked

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      Private  |  KY, USA

      Burned 312 calories this time.

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        Private  |  KY, USA

        Burned 292 calories today.

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          Private  |  KY, USA

          305 calories this time.

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    Private  |  Toronto, Canada

    This was a great workout. Definitely an X. My legs were on fire. I also breaker with Zuzka on the buy out swings.. Thighs were burning 🙂 I’m getting a lot better at the handstands and was able to hold each 30 seconds!!

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    HI Zuzka,
    This one was super intense!!! The weighted low jacks just kicked my butt. I used 10 lb DB/ 25 lb KB. Loved all the exercises combos. Great wo!!! xoxo

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    Wow. Wow. Great. I used a 12# dumbell for the diagonal squat swing and then switched to 15# for the other exercises. I did finish the pendulum/swing buy out, but BARELY! Those are so hard, and so effective. Wow. Thanks Z! ANOTHER GREAT WORKOUT!!!!

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    woo hoo! so excited to be back! Z was doing some of your old videos on utube and seeing the difference from when you restarted all the zwow”s and now present….Incredible transformation needless to say I am back! tried other programs, which are great but my results that i want are from what you do! love the power yoga too! Thank you Z and I love all the updates to your site as well! 🙂

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