Upper Body & Abs Inferno #2

 | 116 Comments | Upper Body & Abs Inferno

UpperBody&AbsInferno2

This workout is a time challenge, however, I do want you to pay attention to your form. I didn't just carelessly whip through the exercises to get it done as fast as I could. I paid close attention to my body and when I felt that my form is going south, I stopped. I took a deep breath and then I went back to it. I'm pretty sure I have made this suggestion before, but it won't hurt to repeat it again. Use a mirror when you workout. Also record yourself. All you need is your smart phone or a little camera to see what you look like when you do these exercises. Pay attention to your back - are you rounding your spine a lot? What about your hips? Are you dropping them when you're in the plank position? You should look and feel graceful and confident in your form when you exercise even when it's hard. Just make sure you're confidence is justified. I still catch myself here and there in the mirror or on the video when I do something wrong. No body's perfect all the time, not even a pro and that's why constantly developing your body awareness goes a long... [more]

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116 comments on “Upper Body & Abs Inferno #2”

  1. private avatar image
    Private

    Private  |  Beaverton, Oregon

    Hi Zuzka – can you please recommend another exercise to do for those of us who don’t have a pull up bar. And even though I want one, it’s not something I can get at this moment. I was thinking of just doing leg raises on the floor?? Please advice! Thank you so much! Much love!

    • private avatar image
      Private

      Private  | 

      She usually recommends doing rows with a challenging weight. You could do plank rows instead. These will work your triceps and back. Nothing beats the pull up bar, though. That’s a full body exercise! I hope you will be able to eventually get one. I got mine for $20 on Amazon. The “J” kind that is secured on a door frame. It’s been so nice.

      • private avatar image
        Private

        Private  |  Beaverton, Oregon

        Thank you so much!!! I will do plank rows. I hope to get a pull bar soon. I want one that won’t damage door. πŸ˜‰

        • private avatar image
          Private

          Private  |  Jura, France

          I feel that rows are not really equal as the arms are not worked in the same direction. For pull-ups you start with hands/arm over the head and pull them down on the sides of your body.
          I rather switch up with something like a rope, band, belt ..something you can anchor approx at waist height and you hinge forward so that the torso is getting parallel to the ground. then you pull yourself on the straps. That way the relationship between torso and arms and similar to pull-ups.
          it is kind of high-level description so I hope you get the idea.

        • private avatar image
          Private

          Private  | 

          Awesome! Yeah, the kind I have is a Hemingweigh. No joke, it cost me $20. I have Amazon Prime. It has been a year and hasn’t damaged anything. It doesn’t rely on pressure between the two vertical sides of the doorway. It instead uses leverage. The only thing I have noticed is that the foam pads on the ends of the horizontal bar rub a bit of black color onto my white walls. it’s not a big deal. That is easy to fix. If I can’t clean it off, a few strokes of paint takes care of that. I’m renting, so I also had to be very careful what I bought! I recommend this one! It’s awesome!

          Oh, and another great t hing about it is that it can come right off, easily. You just angle it to one side and slip it off. Then you can close the door, aha. And it’s just as quick and instant to put it back on. Because it doesn’t screw into the doorway and doesn’t need to be adjusted once it’s put together.

          • private avatar image
            Private

            Private  |  Beaverton, Oregon

            Thanks, everyone for all the great suggestions. F.P. that is exactly what I am looking for, a bar that would cause NO damage. I will look on amazon right now! Thank you!!!! πŸ™‚

          • private avatar image
            Private

            Private  |  Beaverton, Oregon

            Happy to Report, F.P., that I just bought my very own pull-up bar from Hemingweight! Thank you so much for the recommendation. I got an awesome deal. It was around $77 and I got it for $33 (with shipping, it was not Prime πŸ™

            • private avatar image
              Private

              Private  | 

              Yippee!

            • private avatar image
              Private

              Private  | 

              Yaaay!!! Did you get it yet?

              • private avatar image
                Private

                Private  |  Beaverton, Oregon

                It’s on it’s way … ugh Amazon! But I did get the “Fnova” jump rope that Zuzka had on her Instagram page! And I love it!!! You have to get it! I got it on Amazon as well! And it came super fast!

      • private avatar image
        Private

        Private  |  Sion, Switzerland

        Hello! I have one of those but have to bend my knees as my feet touch the floor and the bar isn’t high enough to be able to extend my body. I don’t have the impression it’s ideal to progress but I’m glad you wrote the contrary..it’s a second choice to what Zuska trains with, but I can’t order it in Switzerland…

    • private avatar image
      Private

      Private  |  PEI, Canada

      Before my husband made my pullup bar, I used a broomstick across two chairs for reverse pushups. Since I don’t have heavy enough weights to make rows as tough as I would like (they’re coming though!), this was the perfect compromise.

    • private avatar image
      Private

      Private  | 

      I guess you want to do do hanging leg raises but you dont have the pullup bar. ok so get 2 chairr, place them turned back to another, and hold on to them like holding on a dip station. then lift your feet off the ground and do leg raises/knee raises
      They work just as fine πŸ™‚

  2. private avatar image
    Private

    Private  | 

    Loved the first workout in this series, it’s definitely improved my upper body strength in a very short time. Really looking forward to this next one!

  3. private avatar image
    Private

    Private  |  Jura, France

    From my experience, I trained the last months first on my wrist and hands strength (and flexibility) before attempting a handstand..though I actually do inversions, I didn’t so far put my entire bodyweight on my hands. I prefer to take baby-safe-steps.
    Also my scapula is not totally correct and I am working my way into correcting this in order to avoid injuries I tend to have.
    That being said, I am mixing these workouts with tips from pro yogis on the Handstand subject and hope that both worlds will bring the best tips to what I can achieve at my pace and matching my body’s requirements. I did take a class on CodyApp “Journey to Handstands” and also from EasyFlexibility site.
    I just need to practice more now πŸ™‚

  4. private avatar image
    Private

    Private  | 

    Hi, the two workout should be made ​​one morning and one in the evening or consecutively?

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      One is a workout and the other is your daily homework. If you do the workout, you can chose to do the daily homework on a different day or you can do that on the same day, but give yourself some time to get your strength back before you do the homework.

  5. private avatar image
    Private

    Private  |  Switzerland

    Really nice!!! It’s nice to do other workout that focusing on the upper body to cool off the legs&butt πŸ™‚
    And I really like when you’re doing cool down exercises after the workout like that, that’s great!!! Maybe you can add it more often to see which kind of cool down move we need to do depending on the workout…? πŸ˜πŸ˜‹πŸ˜Œ

  6. private avatar image
    Private

    Private  |  Vaudreuil-Dorion, Quebec, Canada

    I was really looking forward to this workout, but I was sad this morning because my lower back pains were there and I had to modify some exercises because I was afraid I’d hurt myself.
    I keep seeing a chiropractor for this since June and my spine keep placing itself on the right causing the pain. My right hip is a bit lower than my left hip since birth and that might not help as well. It is costing me a fortune once a week and I whenever it gets better all of the sudden the pain comes back and I have to start all over again. Anyone with problems like this, tips on how to help? It really made me sad this morning since I love working out with Zuzka and I’m afraid I won’t be able to do so one day if my lower back collapses. Help! I’m only 28 lol and it started in June of this year and I don’t even know how it happen since I didn’t feel pain at all before.

    By the way, I realized that at the beginning of the video it says : Upper Body and Abs INFORNO instead of inferno

    Have a wonderful day everyone XOX

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Have you tried to practice the postural therapy workout for lower back pain I have in the ZGYM? It really works.. you should give it a try. I have two of those, so you can pick which one works better for you. I prefer the second one.

      • private avatar image
        Private

        Private  |  Vaudreuil-Dorion, Quebec, Canada

        Thanks Zuzka for your answer. Honestly I had seen it in the past and I just can’t believe I hadn’t thought of it before. As soon as I read your comment yesterday night I went in my basement and did postural therapy #2. Right after I could already feel that the pain was much less intense than it was 30 minutes earlier. I will for sure do this routine every night a little before going to bed. I am really confident that by doing so, it will make it all better.
        Thanks, you gave me hope yesterday night that there was actually something I could do myself to make it better πŸ™‚ XOX

    • private avatar image
      Private

      Private  |  Beaverton, Oregon

      Zuzka is 100 percent correct. Do her Postural therapy!! I swear by it. It has been a blessing to my life. I had major neck and shoulder pain, and after I did her PT I completely recovered! I still do it once in a while. But, I am 100 percent pain free in that area. πŸ™‚

      • private avatar image
        Private

        Private  | 

        So could I stop going to the chiropractor and do these exercises instead? It’s so expensive!!!

        • private avatar image
          Private

          Private  |  Beaverton, Oregon

          Why not try? Just do a month trial. But, I suggest you do the exercises daily. That is what I did. I did them before I went to bed. Literally in my PJ’s. It also helped me relax before bed and from a stressful day. Then let us know what your results are like. πŸ™‚

      • private avatar image
        Private

        Private  |  GA, United States

        I just thought I’d ask, because I have major neck and shoulder pain, myself (sadly, the upper body workouts aggravate it on the right side of the neck…but I won’t quit! πŸ˜‰ ) As someone who found relief from shoulder/neck pain, which of the postural therapy ones did you focus on for fixing it? The neck one or the shoulder one? Or both? πŸ™‚ Sometimes I can’t pinpoint if it’s my neck or my shoulder…and I don’t know which one to focus on.
        It’s definitely something I realllllly need to do it on a more regular basis. I guess this should go along with my handstand homework!

        • private avatar image
          Private

          Private  |  Beaverton, Oregon

          I actually did both at first. But after a week I combined them into one. And if I was short on time I just did a few of exercises. I also find it easy to do the wall sit any where! Even at work. Since I sit at a desk for 8 hours Zuzka’s postural therapy was just what I needed to relive all that tension and stress.

          Here are my favorite ones:

          1. Wall sit 1 – 2min (butt in the floor)

          Make sure your ankles are directly under your knees, your knees hip width apart and your entire back pressed against the wall

          2. Sitting pillow squeezes 3 x 20

          Sit on the edge of the chair and arch your lower back while relaxing your abs completely. Your knees are hip width apart and ankle directly under your knees. Bring your shoulders back and keep your head straight. Squeeze 1 large or 2 medium size pillows between your knees. You should have to apply small pressure with your knees to keep them hip width apart and more pressure to really squeeze the pillows.

          3. Sitting shoulder blade squeezes 3 x 20

          Take the same position as in the previous exercise but without the pillows. Bring your shoulder blades together one contraction at a time.

          4. Sitting Floor – 5 minutes “wall”

          Your back is flat against the wall, make sure your legs are hip width apart. Contract your upper thigh muscles, flex your feet and squeeze your shoulder blades together. Place your hands on top of your thighs and stay in that position for 5 min

          1. Static back – 5 min “feet on chair”

          (Lay on your back put your feet on chair at a 90 degree angel. Your toes pointing up. Place your hands next you, palms facing up. Inhale and exhale, focusing on your breathing.)

          2. Wall sit – 1 min (butt off the floor)

          (Stand back flat to wall, walk your feet forward to a 90 degree angle, squeeze your shoulder blades to touch the wall. Make sure you legs are hip width apart.If you have nee pain, left up to a higher angle, maybe like 120)

          • private avatar image
            Private

            Private  |  GA, United States

            Thanks!! The wall sit and sitting floor are the ones I remember to do the most. (And static back, as it just feels so good!!) The pillow squeezes are the ones I always forget to do. I’ll be adding ’em all in for sure! It’s encouraging to see it work for someone else with shoulder/neck pain!

            I thought it would be giving me grief today for sure — I was hurting after the workout yesterday. Today is mostly just sore muscles though (yay!). Maybe with adding these in more often, I’ll get there, too! πŸ˜€

      • private avatar image
        Private

        Private  |  Vaudreuil-Dorion, Quebec, Canada

        Wow, I am really glad to hear that, I did it yesterday night and it felt better. I will continue once a day until the pain goes completely away, and even after I think I’ll continue every two or three days to prevent it from coming back πŸ™‚ I sure hope that in a few weeks or month I’ll be able to let you guys know that it’s all good and no more chiropractor!!

    • private avatar image
      Private

      Private  |  caseyville, illinois

      I agree. The postural therapy worked for me and i have no more issues. I had bad plantar and achilles pain and sometimes knee. No more. I try to remember to do the preventive a few times a week but tend to forget. i am big into watching my form also.

      • private avatar image
        Private

        Private  |  Vaudreuil-Dorion, Quebec, Canada

        Thanks for your answer! I installed a huge mirror a few weeks ago in my basement to make sure I’d watch my form too πŸ™‚ It’s so important!!

  7. private avatar image
    Private

    Private  | 

    I just could not do the beginning of this workout…something to work towards for sure!

  8. private avatar image
    Private

    Private  |  Washington, DC, USA

    Just KNOW that I am calling you out of your name this morning! #thatisall

  9. private avatar image
    Private

    Private  | 

    Zuzka!!! The combos #1, #4 & #5 were literally Upper Body & ABS Inferno ;-). It was sooo intense. Loved it all! xoxo

    P.S: I also did the first 5 reps of the Hmwk ;-).

  10. private avatar image
    Private

    Private  |  caseyville, illinois

    This is just a wonderful thought out series for sure. I have been searching the net for ways to progressively build my strength for pull ups and handstand push ups plus the bonus of sculpted shoulders, back and arms. I did not get the chance to begin with #1 yet as i have been trying out the GMB fitness strength one, but i will begin tomorrow. i also love the idea of having “workouts” that are great for adding on to our workouts. i am always doing this as a way to practice on certain areas of strength but now i feel i will have a structured plan right here. Problem: how do we know how long to stay on a level before moving on? I know you will continue to provide every 2 weeks, but should we necessarliy move on then?
    Also, love, love the cool down stretching additions. i also love the warm up additions to your recent killer legs also.
    Thanks!!!

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      No one else can tell you better if you’re ready to progress, than yourself. I suggest you do this workout a few times during the next two weeks. You should feel your strength increasing. The next workout will be a little more intense but not that much, so if you stick with your training, it should be a smooth transition for you. If you find yourself too busy or something happens so you can’t practice often, you’ll have to stick to this workout and the same homework for a little longer until you feel confident to move on.

      • private avatar image
        Private

        Private  |  caseyville, illinois

        Thank you for replying. i have been doing your workouts daily and I feel this focus for upper body strength is what i have been looking for to get stronger and more graceful or “pretty” during the workouts. I get so many compliments on my legs and my arms have really improved but i would love to just flow through handstand push ups and pull ups and just look like i do not struggle during some of these beautiful upper body moves. Thanks again

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