30 sec
Plank with Leg Lift and Jump Up - Left Side
30 sec
Side Crunch - Left Side
30 sec
Plank with Leg Lift and Jump Up - Right Side
30 sec
Side Crunch - Right Side
30 sec
Side to Side Squat
30 sec
Side to Side Pushup
30 sec
Knee Hugs
30 sec
Elbow Plank
30 sec
Bike Press
30 sec
Plank Jump
10 minute interval training, 2 rounds
Goal: As many reps as possible on each interval with no rest
Equipment Needed
- Exercise Mat
- Interval Timer
My only recommendation would be to have someone watch and record your scores ;)
Note: The link above gives you access to an interval timer already set up for ZWOW #26 using the SecondsPro App :)
Zuzka’s Scores
6, 5: Plank with Leg Lift and Jump Up – Left Side
17, 15: Side Crunch – Left Side
6, 5: Plank with Leg Lift and Jump Up – Right Side
19, 17: Side Crunch – Right Side
15, 13: Side to Side Squat
14, 15: Side to Side Pushup
16, 14: Knee Hugs
✓, ✓: Elbow Plank
13, 15: Bike Press
19, 21: Plank Jump
Damn that made me sweat. I was pretty close to Zuzka’s scores, a little above and a little below. Goal for next time, to beat all her scores! :)
My scores:
6, 5: Plank with Leg Lift and Jump Up – Left Side
15, 16: Side Crunch – Left Side
5, 5: Plank with Leg Lift and Jump Up – Right Side
15, 15: Side Crunch – Right Side
20, 20: Side to Side Squat
9, 10: Side to Side Pushup
14, 12: Knee Hugs
✓, ✓: Elbow Plank
12, 10: Bike Press
17, 21: Plank Jump
this site is fantastic! i just have one really long google doc, this is much cleaner and easier to use… :)
thanks!!
5,4 Plank with Leg Lift and Jump Up-Left
15,12 Side Crunch-Left
4,4 Plank with Leg Lift and Jump Up-Right
11,11 Side Crunch-Right
15,16 Side to Side Squat
9,9 side to Side Pushup
10, 9 Knee Hugs
*, * Elbow Plank
10,10 Bike Press
18,20 Plank Jump
1. side plank with leg lift and jump up (one side only)
6, 5
2. side crunch (one side only)
16, 17
3. repeat #1, other side.
5, 5
4. repeat #2, other side
19, 17
5. side to side squat (never stand all the way up)
19, 16
6. side to side push up.
10, 9
7. knee hugs (keep legs off ground, no rest)
?, 10
8. elbow plank.
9. pike press
15, 17
10. plank jump (jump feet forward and back to plank)
22, 25
1. 6, 6
2. 19, 16
3. 5, 6
4. 18, 19
5. 21, 21
6. 10, 10
7. 13, 12
8. elbow plank
9. 20, 20
10. 22, 23
still gotta work on those push-ups and knee tucks…
Love this site – thank you SO much for putting these together. Any chance you’ll be adding Z’s older workouts? The index is so great – I’d love to be able to access them all. I know that’s requesting a lot since you are doing this on your own time, but just thought I would put it out there.
Thanks Wendy! After doing an old BodyRock workout followed by ZWOW #12 today I agree it would be cool to have at least some of the old workouts organized as well. I’ll definitely think it over. Thanks for the suggestion. :)
My scores:
5, 4: Plank with Leg Lift and Jump Up – Left Side
14, 12: Side Crunch – Left Side
5, 4: Plank with Leg Lift and Jump Up – Right Side
13, 13: Side Crunch – Right Side
20, 20: Side to Side Squat
12, 10: Side to Side Pushup
13, 10: Knee Hugs
✓, ✓: Elbow Plank
18, 15: Bike Press
12, 10: Plank Jump
6, 5: Plank with Leg Lift and Jump Up – Left Side
13, 21: side Crunch – Left Side
4, 5: Plank with Leg Lift and Jump Up – Right Side
18, 16: side Crunch – Right Side
16, 16: side to Side Squat
8, 9: side to Side Pushup
17, 15: Knee Hugs
✓, ✓: Elbow Plank
14, 15: bike Press
10, 11: Plank Jump
4,4: Plank with Leg Lift and Jump Up – Left Side 1:
18,20: side Crunch – Left Side
5,4 plank with Leg Lift and Jump Up – Right Side 17,22: side Crunch – Right Side 1
16, 17: side to Side Squat
9, 10: side to Side Pushup
11,13: Knee Hugs
✓, ✓: Elbow Plank
13,14:: bike Press
8,9: Plank Jump
4 L. & R. planks/leg lift
16 L. & R. side crunches
11 s2s squats
8 s2s push ups
14 knee hugs
elbow plank
10 bike presses
10 plank jumps
I did this just before dinner, if I had known the farrier would blow me off so I couldn’t ride my horse I would have done it in the morning.
5,4 Plank with Leg Lift and Jump Up-Left
16,15 Side Crunch-Left
5,4 Plank with Leg Lift and Jump Up-Right
15,13 Side Crunch-Right
18,18 Side to Side Squat
9,9 side to Side Pushup
12,12 Knee Hugs
*, * Elbow Plank
10,11 Bike Press
20,19Plank Jump
dont know exactly the score, becouse i didnt want to waste time with writting :) and i was pretty dead by doing this workout… great one!!
1) 5/4
2) 10/11
3) 5/4
4) 10/10
5) 19/16
6) 7/6
7) 10/12
8) ✓/ ✓
9) 9/11
10) 8/10
Really good workout xD
1) 6/5
2) 17/12
3) 7/5
4) 18/13
5) 20/18
6) 11/11
7)14/10
8) */*
9) 13/11
12) 24/21
Used voice recorder to record my counting :) Looking forward to beating my scores on this one, I think I can do better….but need to watch my form