### Weighted Jump Lunge Combo

1

Lunge Forward

1

Lunge Backward

1

Jump Lunge

1

Raise Weights & Side Kick

**15 rounds**

### Push Up Bent Over Row Combo

1

Plank

1

Push Up

1

Jump Right & Back to Plank

1

Jump Left & Back to Plank

1

Jump Forward & Back to Plank

1

Jump Forward & Stand into Row Position

5

Bent Over Row

**10 rounds**

### Jump Tuck Side Crunch Combo

3

Jump Tuck

10

Side Crunch (alternating sides each time)

**10 round**

### Bonus Leg & Butt Combo

10

Weighted Jump Squats

10

Weighted Sumo Squats

10

Weighted Mini Squats

12

Jump Lunges

2

Kick-Up Jump Lunges

**1 round**

**All four sets of exercises straight through for time**

#### Equipment Needed

- Exercise Mat
- A pair of Dumb Bells (Zuzka used two 8lb weights).

Note: To see the exercises demonstrated by Zuzka, see the ZWOW #54 Preview video below.

13:31minGreat Workout! So simple but effective!

14:42Great Workout!! I used 2x3kg dumbbells

13:39This one flew by!

14:25Great!

14:45First day back after 1 week recovering from knee injury

14:45Couldn’t this one properly – couldn’t do the jumps too late at night. Will try it again tomorrow!

14:42Nice one!

This one kicked my booty.

11:32i’m so excited!! i just finished my first round of all the zcuts, they kick ass!

i wanted to do some weights before going through the second round….i loved this one!!!

11:00:))))))))

14:12I love it! Make it harder please I’ve been working out hard for long so I need harder like this one or better not all you zwows are as hard as this one all the time….thanks ;)

12:57With 8 pound dumbells. I’m going to try to do 10s next with the same time

14:02I don’t like this workout.

13:02I liked the format of this one

10:54I did it first 11.03 and I got 10:08 then I found out that I skipped completely push ups after plank. I decided to repeat the exercise following day but couldn’t go through it as my muscles were really tired.

I did it again yesterday 17.03 in 10:54 complete. It took a lot of energy anyway but it is a good one!

14:30Fun workout!

12:42I think I may have done just 10 lunge combos though.. Not sure, lost count. :/

13:308min warmup/stretching+12min+1:30min bonus good workout :)

14:14Wow, I really thought I was dragging ass. I even did 12 kick-up jump lunges at the end (because I love them so much).

12:175kg (11lb) dumbbells. I did 16 lunge combos though as I don’t like odd numbers ;) Fast but tough workout, my butt is still hurting from ZWOW 53 yesterday!

11:096kg dumbbells. 16 lunge combos to make it even. Kept hold of my weights for the jump lunges at the end too. Had to do pushups on the ground rather than on the weights as my dumbbells are round and they kept slipping and unscrewing.

S- 14:30, T- 15:03I looooved this workout. I used 2 x 4kg and Tim used 2 x 11kgs for lunges and the bar + 25kg for the rows. Tim did modified crunches. Can’t wait to do this one again!