### 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.

Kristin

13:31minGreat Workout! So simple but effective!

effi

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

Mindi

13:39This one flew by!

Lera

14:25Great!

LM

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

christelle

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

christelle

14:42Nice one!

Crystal Roy

This one kicked my booty.

zoe

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!!!

zoe

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

Yazzy

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 ;)

Emily

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

LĂșca

14:02I don’t like this workout.

Claire

13:02I liked the format of this one

Lucie

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!

Rhoda

14:30Fun workout!

Rhoda

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

Cinthya

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

Leslie

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).

Kiddo

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!

Kiddo

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.

Strawbs & Tim

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!

Aisha

14:33Yeah!! I beat Zuzana’s time by 1 second.! Let’s see if I can continue! I used 4 kg dumbbells for the workout. I’m sure I’ll be back to do this one again!