Summer Shred #6 X

 | 233 Comments | Summer Shred Series

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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233 comments on “Summer Shred #6 X”

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    Private  |  Curitiba, Parana, Brazil

    Hi Zu…done! Somehow I still hate this one hahaha…I used 8kg KB for all exercises and wrote down my reps. I did 2 min handstand kick-ups at the end and I felt there is some improvement! My reps below, see you, take care.

    1st time-June 2015- 3kg DB- same time as Zu
    2nd time-Nov 2015-8kg KB-same time as Zu
    1-10, 2-10, 3-5, 4-15, 5-5, 6-5, 7-15/15/16/16, 8-20/11/20/25 (1x DU)
    Abs buy out- 40 reverse crunches (legs up straight lifting butt), 40 bicycles, 40 double crunches, 40 side plank crunches

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    Private  |  Manchester, United Kingdom

    Epic workout its a beast feeling awseome doing thisworkout again! hands down your the best Z xoxo

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    Private  |  Carpinteria, Ca, USA

    zuzka, i woke up with some lower back pains, then i did your workouts. the power yoga #19 oddly included the slouch back pose which immediately released my back! thank you so much for this pose. it is really really effective! it was so strange that you posted it on the same day that i needed it.

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    Private  |  Victoria, BC, Canada

    I missed this workout yesterday so I did it today. That was great! I don’t have a KB yet so I swung my 15lb db instead. Better than not doing the buy out!

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    Private  |  caseyville, illinois

    I did this one today on Thanksgiving. This is my first time with this one. I did not do the summer shred series when posted as i had just had a hysterectomy, so i was out for a couple months. I have built up strength and endurance fast though since being back and have actually surpassed my fitness level before surgery.
    I really loved this workout. I was not sure i would since i don’t usually like Tabata’s, but this was good and fun. I will do this weekly until i no longer have to pause during the 20 seconds. Then i will do occasionally, but with a 15 lb DB. I used 12 lb and it burned! I used 30lb KB for the swings and pendulum and had to take breaks. I loved the buy out and plan to do the buy out as a Buy in next time also. We’ll see how that goes. Now i can eat my thanks giving meal and go play Laser Tag with the kids from college!

  6. private avatar image

    Private  | 

    I just really wanted an extremly hard workout today ..this really was an X. I could do the handstand easy..but the KB-P-Combi..oh no..I did 6 breaks..30-20-10-5-5-5-5…puh..that was impossible!!!

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    Private  | 

    I did that one again today after coming home at 9 pm..but 3 rounds..I felt food coming up, thats why I thought..hmm..I should rather skip the last round 😉 strong mind – week body 😉

  8. private avatar image

    Private  |  Carpinteria, Ca, USA

    this was an x i agree, especially hard after i did the killer leg workout for today.

  9. private avatar image

    Private  | 

    love it. Awesome workout. As always short, hard and effective. Thank so much Zuzka

  10. private avatar image

    Private  | 

    I did less reps than last year july 1 2016 . Try my best again next time. The buy out is very hard I need to take rest in between. But I have an idea the buy out in this particular workout I can use it as a bonus in other days.

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