5 *
Split Squat Jumps
5 *
Weighted One Leg Lunge
5 *
Push Up/Superman Push Ups
5 *
Skaters
5 Round Pyramid for Time
* Each Round reps change and proceed in this order: 5,10,15,10,5
Equipment Needed
- Exercise Mat
- 2 Free Weights
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Did this one again today outside on the patio with a 22.5lb kettlebell instead 2 free weights for the weighted lunge. New personal best! :)
Yay!!!!!!! i actually did good on this one!!! :) Okay so now I know…lower body is still strong. Upper body needs lots of work. Whew! I really like those skaters! They’re fun.
On a funny note, this is the workout for shaping your butt. There was some Pitbull song playing on Pandora’s workout station that said something about “my girl’s gotta big ole booty.” lol
my pyramid are in reps of 10-15-20-15-10. used 2x6kg weights for the lunges – the lunges are tough!
oooohhhh!! Excellent…a new challenge :)
Whoa, my whole body is wobbly :) Used two 15lb dumbells for all the lunges this time and made it about halfway before I had to start doing girly pushups. The arms are a little weak.
Been a while since I did this one — still a good workout! I got rid of the weights after the second round, and I started doing beginner push ups during the 15rep round. Go warriorZ!
With 4kg dumbells for all of the single leg lunges.
Might have to try the 10,15,20,15,10 version next time :)
Used 1 gallon jugs for weighted one-legged lunge
Didn’t go all the way down for one leg lunges, lunge jumps or skaters (knee trouble). Used pair of 15 lb. Dumbbells for one leg lunges. Did real push ups.
shocked :)
Didn’n go all the way down for lunges jumps and skaters..knee trubles here too.. Also i use 2 free weights if 4 kilo each for the first 2 rounds and the last one, and 2 free dumbells 1kilo each for the 15 and 10 rounds (the second 10). yee hawww!
Great workout! I’m going to feel this in my legs tomorrow!
My second zwow ever :)
My pyramid is in reps of 10-15-20-15. Was too tired for the last one. used 2x5kg weights for the lunges.
NOTE: Modified push-ups for 15 of the superman push-ups. Used 15 lb. weights. Yay!
:-)
with a 10kg weight.
With small weights
Score: 15:28
i used 10 lbs weights in each hand for the whole of the lunges, and still beat my time! yay!
I didn’t have weights… so I did the one Leg elevated Lunge just with my own bodyweight :)
It was tough for the legs, but I also feel my arms ….
I used 2×5,5kg
A tough one, my lower back was already aching from the other day’s gym training. Used an 8 kg kettlebell for 1-leg lunges. So happy I managed real pushups all the way – getting stronger! :-)
WooHoo! Doesn’t feeling stronger feel awesome? :)
I used 2x10kg dumbbells. I think is a good time as yesterday I was in the gim training legs. I will try again in a couple of days. I would change the Skaters name for Capoeira steps :D
Yeah! big improvement!!!
25# kettlebell in upward round of pyramid; 2X12# dumbbells in downward round…not much weight difference I realize but i was having trouble balancing w kb.
WOW I love these workouts. I feel that I am working out with a partner. They are just the right amount of time. Powerful and efficient. Thanks Z.
I did 100 push ups before this workout and I was dying when I did superman push ups.
With no weights.
with 3 kg
with 1 kg weights
with 5,5 kg (= 11 kg)
I did this one on Monday. Pretty impressed that it only took me 5 more minutes than Z!
two gallons of 5 lt. ofwater
No weights, don’t have any yet!
this was the first zwow i ever did, about a year ago, and now i’m doig the zwows over and keeping score, this time i actually beat z’s time! i used 10lb weights
2 x 3 kg, first try.
with 5 kg (one hand)
2 x 4kg
first time
phooooh….
I used 2x3kg dumbbells, and today I can´t feel my ass :-D
Using 8lb dumbbells…
With 2x8lb dumbbells….
Wood must be getting stronger as beat Zuzka by 7 seconds! LOL. Used heavier weights this time which killed my bum!
5kg dumbbells (upped from 4kg last time). Ouch, forgot what a thigh burner this one is! And I could barely pick myself up after the last 5 push ups.
with 6,25 kg dumbbells
With the pyramid in 10-15-20-15-10 and using 2x8lb dumbbells for all the weighted lunges… So. Hard! Not sure I’m up for trying that again…
Used 2 5lb dumb bells for the weighted lunges. This may be my favorite ass workout, right behind the “Tight Cheeks” workout from her bodyrock days. I will come back to this one for sure!!
with 7,5 k gdumbells
Last score 15:31. I think next time I’ll increase the weights to 10lbs