I posted Zuzka's workouts, just in case you want to save them in one place :)
DietBet Challenge Workout Program for Week #1
Workout Program for week #1
Monday - ZWOW #56 - Today's workout, see details below.
Tuesday - ZWOW #55
Wednesday - New 5 Minute Workout for Butt & Abs
Thursday - ZWOW #100
Friday - ZWOW #49
Saturday - 300 rep Jump Squat Challenge (will be posted on Friday)
Sunday - Rest day
ZWOW #56 - Today's workout, details
This video just shows the exercises so make sure to read through the Workout Breakdown:
8 minutes of high intensity interval training. Your goals is to complete as many reps as you can during each 25 second interval. You have only 5 seconds of in between each exercise and here is the circuit of exercises that you will go through 2 times:
1. High Knees with Jump Rope 25 sec -
Trainer's tip: Always keep your elbows close to your body, don't shrug your shoulders, push your pelvis forward, tense your abs and drive your knees as high as you can.
2. Weighted Squat Press 25 sec
Trainer's tip: Get your butt bellow your knees when squatting down and do not round your back. Make sure that your knees are pointing the same direction as your toes - straight forward or slightly outwards. Keep your chest proud and lock your elbows when you press the weights overhead.
3. High Knees with Jump Rope 25 sec
4. Standing Dumbbell Row x2 + Plank Rows X2 25 sec
Trainer's tip: Stand with your feet about shoulder width apart, and bend at your hips while keeping your back straight. Imagine you have a logo on your chest that must be visible to you if you're standing in front of a mirror. Keep your neck in a neutral position. Squeeze your shoulder blades together. When in the plank try not to move your hips, when doing the rows. Digging your toes firmly into the ground will help you to keep your hips steady and your core muscles will be working a lot harder.
5. High Knees with Jump Rope 25 sec
6. Weighted Jump Lunge and Twist 25 sec
Trainer's tip: Keep your chest up, and your shoulders packed back and down. Control the movement so that you don't hit your back knee against the ground when you land. Keeping your eyes on one spot in front of you will help you with balance.
7. High Knees with Jump Rope 25 sec
8. One Leg Push UP with Toe Touch 25 sec
Trainer's tip: Do not drop your hips, nor raise your hips up when in the plank position. Keep your body in one line from your shoulders to your heels, and keep your neck in neutral position. Do not bring your elbows to far from your body - aim for a 45° angle. Keeping your feet wider apart will help you to keep better balance when doing the toe touch.
DietBet Challenge Workout Program for Week #2
Monday: ZWOW #41 (lower body)
Tuesday: ZWOW #23 (burpee torture)
Wednesday: 5 Minute Workout (link will be posted on Tuesday)
Thursday: ZWOW #59 (core & abs)
Friday: ZWOW #65 (Butt Workout)
Saturday: Exercise Challenge (link will be posted on Friday)
Sunday: Active Rest
Your welcome!