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”

  1. private avatar image

    Private  | 

    I followed Z’s pace but I missed the first set of jump rope entirely as my rope had a knot in it which took 20 seconds to undo! The buy out was the hardest part for me, and I rested when z did. 6kg db and 14kg kb.

    Chest strap didn’t work today so had to use my Fitbit reading.
    96 cals, HR130/161 including buy out.

    • private avatar image

      Private  | 

      Found this really hard today! I did double unders with one jump between each, and did around 15 each round – it was hard as had to run into another room and back too! Matched Z’s pace. I also rested during the buy out when z did, though I should have tried to carry on. 6kg and 14kg.

      153 cals, HR 153/171 (main workout)
      25 cals, Hr141/169 (buy out) I stopped the timer before the last handstand as I wanted to hold that one for as long as I could.

  2. private avatar image

    Private  | 

    Great workout. It was intense, not able to do the head stand, instead did plank with feet up on wall. Also for the KB buy out, was not able to do it for some reason my lower back started hurting after 1 swing,so decided not to make it worse. Just did some extra skipping.

  3. private avatar image

    Private  |  Vaudreuil-Dorion, Quebec, Canada

    This workout was sooooo intense! I was kind of sleepy on this Monday morning but I can guarantee you that I am now fully awake ☺ I really enjoyed this tabata workout!

  4. private avatar image

    Private  | 

    Hi Zuzka, I’m still sore from previous week schedule’s wos. I did it with heavier weights. The wo with15lb DB ( last time 10lbs) & the buy out 45lb KB ( last time 25lbs). I was so tired that I messed up a LOT on my JR DBUs. It was so intenseee!!! Great tabata wo! xoxo

    P.S: The KB swings/ pendulum combo was a killer ;-[) !!!

  5. private avatar image

    Private  | 

    Was still sore from the Summer Shred a couple days ago, but this felt pretty good! I was able to hold the handstand the whole time, and when I did this over a year ago I had to do it in 5-10 second intervals!

  6. private avatar image

    Private  | 

    Love your old wo’s Zuzka! Always fun to bring them back and see how I do! Great way to kick start my Monday morning. Now for a shower. I am one sweaty Warrior!! Happy Day!

  7. private avatar image

    Private  |  EAST FREETOWN, Massachusetts, United States

    Loving this , thank you!!

  8. private avatar image

    Private  | 

    Loved it throughout the entire Tabata…..but the buyout was Amazing!!! Handstands followed by KB swings and pendulums was incredible. I could feel that hamstring/glute connection soooo deep! Used my 25lb. KB , definitely need to order the next size up !

  9. private avatar image

    Private  |  San Marcos, TX, 78666

    Finally getting the hang of double unders

  10. private avatar image

    Private  | 

    So great to revisit this one.

    Zuzka, how did you know I’ve been doing Summer Shreds on Wednesdays instead of Stretch and Tones? Haha. Thank you for adding Summer Shreds back into our schedule. This is by far my favorite series alongside Lifted Butt. These ones are so intense. They’re perfect. I did this one last time with heavier weights and two barbells. This time I really wanted to make it more about quick movements, so I used one 15 lbs barbell only. I think it’s much more effective with medium weight as opposed to heavy. I felt the burn for sure and was out of breath by the end. I also think the 20/10 is so effective because I definitely push harder and my rate of rep completion is faster than with 50/10 for these types of exercises. Especially those forward and backward jump squats, whew! It’s just too perfect of a combo in terms of intervals and weights. I am so impressed with this one, no joke.

    And I held more of my handstands today in the buy out! Woo hoo!!

    The past week of lots of KB pendulum work (I’ve done all the add ons and also chosen workouts with KB pendulum swings in them) have been super effective! I like how my butt and abs and thighs look right now, for sure.

    Love ya, Z!

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