4 minutes
ALT Leg Balance Burn, alternate legs each round
4 minutes
Bunny Hop
4 minutes
Weighted Leg Raise
4 minutes
Broad Jump Death Burpee
Tabata Training 16 minute workout
Interval: 20 second workout, 10 second rest
Equipment Needed
- Exercise Mat
- Medicine Ball
- Interval Timer
- 3 Dixie Cups
- Water
Note: The link above gives you access to an interval timer already set up for ZWOW #13 using the SecondsPro App :)
This one is not as fun as the rest. I used an 8lb medicine ball for leg raises until the last 2 rounds, used no weight for those. I did 3 broad jump burpees every 20 second round.
Did this today and agree with you that this is not as fun as the rest but i kinda like the bunny hop which ironically was the toughest for me.
Managed a record of
1) at least 12 leg balancing act / 20 secs interval
2) at least 20 bunny hops / 20 sec interval
3) 6 leg raises / 20 sec interval
4) 4 burpees / 20 sec interval
47 leg balance (stood up 3 lip balms and made myself set it back up on 1 leg if I knocked it over while touching it)
147 Bunny Hops (over a book bag)
49 weighted leg lifts (lifted a rolled up sleeping bag)
30.5 Broad Jump burpees
Way to use what’cha got Julia…I love that! :)
great workout!
my score-
1) 10/12/11/11/12/12/12/12
2) 27/29/21/20/27/24/22/22
3) 6/7/6/5/6/5/5/6
4) 3/3/3/3/3/3/3/3
weighted leg raise killed me omg!
I replaced the leg balance w/a slatic lunge reach (reach straight out w/both hands holding 5 lb tiny weighted ball/arms pulled in everytime I pulled my knees in; I averaged 20-21 reps each round. I wanted more weight activity. I also replaced weighted leg lift w/5lb weighted bent knee hip lifts alternating dropping my knees side to side sqeezing weight between my knees; I averaged 15 reps side to side and 15 reps of hip lifts. The rest of the routine I followed: Bunny Hops were BRUTAL and I scored 16 per set and BJ Burpees 3 per round. This was brutal and Marla, I can’t believe you used 8lbs…WOW, you go girl !
hehe thanks Kelly! :) I love the mods you made
Thanks Marla…hoping my mods help someone else. :)
1) ALT Leg Balance Burn, alternate legs each round [103]
2) Bunny Hop [158]
3) Weighted Leg Raise [51]
4) Broad Jump Death Burpee [32]
I tried to do the same number of reps in each round, so I can increase that number next time! A sweaty one!! :-)
don’t really fancy this one!
1) 3/3/3/4/3/3/3/3 (3 touches = 1 rep)
2) 10/12/7/6/10/8/7/9
3) 8/8/8/6/7/8/6/7
4) 3/3/2/3/1/2/3/3
ATL leg burn – 3,3,3,3,3,3,3,3 (3 touches = 1 rep)
Bunny hop – 24,16,15,12,10,13,8,6
Leg raise – 7,7,8,7,6,6,7,7
Burpee – 5,4,4,4,4,3,3,4
I was on pace with Zuzka this workout. It was a great alternative. I did not like the Bunny Hops. They are evil.
This is the first challenge ZWOW I’ve ever done and I’m just proud I finished. I averaged 12 for cup touches, 12 for bunny hops (those are evil!!), 10 for leg raises (without a weight, since I’m new to this and didn’t want to hurt myself) and 3 burpee broad jumps.
Leg balance 16/16/15/15/15/15/15/15
Devil hops (renamed them!) 30/26/18/20/22/18/21/22
Leg raise 9/9/8/8/8/8/7/7
Burpees 4/4/3/3/3/3/4/4
Used 4lb leg weight on each leg (total 8lb /4kg) plus held a basketball between my feet to work the inner thighs. Renamed the bunny hops cos my legs are still shaking from them!!!