Here is my page devoted to ZWOWz (Zuzana’s Workout of the Week)!!! Each time Zuzka makes a new workout, I create a photo/printable of the details. They are posted here to share! Feel free to save, reblog, or pin just please link back to the originals. Enjoy!
ZWOW #46
ZWOW #45
11.16.12 ~ 1 round + side step ups + one leg tricep dips + one leg elevated lunges + 2 chair climbers
9.22.12 - 12:31
9.18.12 - 17:37
11.1.12
10.7.12 – 16:17, 10 lb weights
9.24.12 – 2 rounds + side lunge burpees x10 +pulse jump squat x10 + james bond lunge x7
9.4.2012 – 10:15
9.9.12
9.6.12 – 2 Rounds with BOSU Ball
7/8/12 ~ 2 rounds + 15 dynamic squats + 15 kick ups + 9 dive bombers (modified)
6.12.12 ~ 3 rounds + 1 handstand
6.18.12 ~ 3 rounds + 2 handstand burpees
6.6.12 – 14:53
6.5.12 - 20:04
5.21.12 ~ 34:34 – this was a loooong workout. I definitely needed some strong self disciple to finish this one!
5.12.12 ~ 2 rounds + 5, wall walks + 10, Wall Lunge + 15, Plank Wall Touches + 30, Wall Sits with March
5.6.12 ~ 1 round + 10 rows + 10 lunges + 10 jump squat burpees + 20 crab touches + 8 sumo deadlift high pull
11.5.12 ~ 2 rounds + 10 rows (10lbs)
11.20.12 ~ 2 rounds + 10 rows (10lbs) + 8 rows
4.30.12 ~ 18:51 – Ground to Overhead, 6kg; Squats, 6kgs; Skull Crushers, 1st round – 6kg, 2nd-5th round 4kg
4.22.12 ~ very modified because my knee was aching…26:05, no back lunges or jump lunges; 6kg – first round of push press and truster, 4kg – last 4 rounds; 6kg – curls; 4kg – preacher curls
4.21.12 ~ ALT – 69, Bunny Hop – 105, Non-Weighted Leg Raise – 63, Broad Jump Death Burpee – 24
4.7.12 ~ 3 rounds exactly – not as many as I wanted but I am majorly congested and have a pressure headache….so all things considered I am pretty proud of my time:)
4.9.12 ~ 3 rounds + 10 pistols & 16 low jacks
4.19.12 ~ 3 rounds + 10 pistols + 20 low jacks + 2 dynamic burpees
4.26.12 ~ 3 rounds + 10 pistols + 20 low jacks + 7 dynamic burpees
4.1.12 ~ 5 rounds, 2 rounds = regular push ups + 3 rounds = modified push ups
4.6.12 ~ 4 rounds + 7 mule kicks
4.16.12 ~ 4 rounds + 4 mule kicks
4.27.12 ~ 4 rounds + 8 mule kicks
3.23.12 ~ 2 rounds + 50 jump ropes/high knees
4.4.12 ~ 2 rounds + 93 jump ropes/high knees
4.18.12 ~ 2 rounds + 100 jump ropes/high knees + 2 reptile burpees
4.28.12 ~ 2 rounds + 100 jump ropes/high knees + 5 reptile burpees
5.15.12 ~ 2 rounds + 50 high knees, 12kg on Kettle Jumps (until a super awesome guy from my gym stole my weight…then I used 10kg)
6.13.12 ~ 3 rounds + 30 high knees
7.30.12
3.19.12 ~ 3 rounds
3.29.12 ~ 3 rounds + 5 Santana Push Ups
4.14.12 ~ 2 rounds + 10 Santana Push ups…..not my best time but I sure felt like i was working hard!!
4.20.12 ~ 3 rounds + 10 Santana Push Ups + 2 Pike Plyo Tuck
5.1.12 ~ 3 rounds
7.12.12 ~ 3 rounds + 1.5 Santana Push Up
3.28.12 ~ 16:16 – no weights & I accidentally did side plank raises instead of leg lifts…oops…
4.12.11 ~ 15:57 – no weights + modified side plank leg lifts
3.22.12 ~ 14:25, bag of flour for weights, 1 round regular push ups + 2 rounds modified push ups
4.3.12 ~ 18:22, 100% regular push ups (woo hoo) & 14 kg (30 lbs) weights
4.29.12 ~ 16:25, 15lb bag of rice + 100% regular push ups
3.20.12 ~ 4 rounds + 8 pulse plyo jumps
4.2.12 ~ 4 rounds + 10 pulse plyo jumps & 1 side burpee
4.17.12 ~ 4 rounds + 8 pulse plyo jumps
5.22.12 ~ 4 rounds + 3 pulse ply jumps
3.21.12 ~ 3 rounds (curls – 6kg, squats – 10 kg)
4.10.12 ~ 3 rounds (curls – 6kg, squats – 10 kg)
4.23.12 ~ 3 rounds + 4 curls (curls – 6kg, squats – 10 kg)
5.13.12 ~ 2 rounds + 10 bicep curls (8kg/17.6lb) + 30 mountain climbers + 10 sumo squats (10kg/22lb - I had some 12kg but then a super nice guy in my gym stole them from me…..) + 2 competition burpees
9.30.12 ~ 3 Rounds + 1 bicep curl
3.26.12 ~ 23:15, stuffed duffle bag for kettle bell swings
3.27.12 ~ 13:52, no weights on lunges (because I have no weights at home) & 1/2 modified push ups
4.5.12 ~ 11:53, no weights on lunges & 100% regular push ups
4.15.12 ~ 13:59, 6kg weights on lunges
4.25.12 ~ 14:54, 6kg weights on lunges
5.9.12 ~ 9:22, no weights on lunges
3.25.12 ~ 17 minutes 24 seconds, 6kg weights for manmakers, 10 regular push ups & 20 modified
4.11.12 ~ 19:52, manmakers – 8kg + 100% regular push ups
3.15.12 ~ no time…oops:)
4.08.12 ~ 31:54
4.24.12 ~ 21:40
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