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"THERE ARE ONLY TWO DAYS IN THE YEAR THAT NOTHING CAN BE DONE. ONE IS CALLED YESTERDAY AND THE OTHER IS CALLED TOMORROW, SO TODAY IS THE RIGHT DAY TO LOVE, BELIEVE, DO, AND MOSTLY LIVE." -- Dalai Lama

Wednesday, March 27, 2013

ZWOWs

Here is a list of ZWOWs including the link and the workout breakdown. I like using this when I want to target a specific area instead of having to flip through all the videos. Maybe someday I'll find time to get all of them done instead of posting as I do them :)

(click on the ZWOW number to link into her Youtube video of the workout)

ZWOW # 1 - time challenge: 2 rounds completed in 18:08
  • 10 x dive bombers
  • 5 x burpees
  • 20 x squat leg lift (each side)
  • 5 x burpees
  • 10 x side plank lift (each side)
  • 5 x burpees
  • 10 x half pistol squat
  • 5 x burpees

ZWOW # 2 - time challenge: 3 rounds completed in 21:28
  • 5 x manmakers
  • 10 x twisted pushups
  • 20 x low burpee hops
  • 25 x competition sit ups

ZWOW # 3 - time challenge: completed in 14:40
pyramid challenge: 5, 10, 15, 10, 5
  • one leg lunge (each leg)
  • push ups / spiderman
  • skaters
  • split squat jumps

ZWOW # 4 - time challenge, 3 rounds: completed in 15:57
  • 50 x pendulums
  • 20 x burpees
  • 20 x kettlebell swings
  • 10 x push ups w twist toe touch
  • 5 x squats
  • 2 min jump rope

ZWOW # 5 - 10 minute AMRAP: finished 4 times through and 6x bicep curls & shoulder press
  • 10 x bicep curls
  • 30 x medicine ball mountain climbers
  • 10 x sumo dead lift high pulls
  • 5 x competition burpees

ZWOW # 6 - 10 min AMRAP: finished 5 times through and 8 pulse plyo jumps
  • 10 x pulse plyo jumps (3 pulses & jump)
  • 8 x side burpees (alternating sides)
  • 6 x jump leg kick ups

ZWOW # 7 - time challenge: 3 rounds completed in 14:28
  • 10 x jump lunge side kick
  • 10 x super girl push ups
  • 2 minutes jump rope
  • 10 x love bends w 20 lb sandbag (each side)

ZWOW # 8 - time challenge: 6 rounds completed in 20:05 - I wanted to give up after the first 4 rounds but I pushed myself REALLY hard and finished two more rounds. It felt amazing!
  • 10 x forward backward squat jump
  • 10 x dragon lunge back w 20 lb sandbag
  • 10 x toe touch jump up
  • 10 x side plank leg lift

ZWOW # 9 - 10 minute AMRAP: I did 3 times through in 11:29
  • 10 x santana push ups
  • 10 x 3 pike plyo tuck
  • 30 x crab toe touches
  • 20 x low jacks

ZWOW # 10 - 10 minute AMRAP: finished 2 rounds through and 48 high knees
  • 100 high knees
  • 20 x reptile burpees
  • 20 x kettle bell jumps

ZWOW # 11 - 10 min AMRAP: finished 5 times through
  • 10 x mule kick
  • 10 x sumo push up
  • 20 x side jump lunge

ZWOW # 12 - 10 minute AMRAP: finished 3 rounds & 10 pistols and 11 low jacks. I had to do assisted pistols with a chair. I've also decided I cannot do them at all because my knee can't handle them.
  • 10 x pistols
  • 20 x low jacks
  • 10 x dynamic burpees
  • 20 x low jacks

ZWOW # 13 - 16 min tabata, 20/10 - 4 min each exercise
  • alternating leg balance burn
  • bunny hop (pike mat jump)
  • weighted leg raise
  • broad jump death burpee

ZWOW # 14 - time challenge, 5 rounds
  • 10 x push press
  • 10 x thrusters
  • 10 x back curl lunge
  • 10 x preacher curl
  • 10 x weighted lunge jump
  • 10 x broad jump burpee

ZWOW # 15 - time challenge, 5 rounds
  • 10 x ground to overhead
  • 10 x single leg weighted squat
  • 10 x skull crushers
  • 10 x V ups
  • 10 x 180 lateral jump burpee

ZWOW # 16 - 15 min AMRAP
  • 10 x renegade rows
  • 10 x over head lunges
  • 10 x squat jump burpee
  • 10 x crab touches
  • 10 x sump deadlift high pull

ZWOW # 17 - 12 min AMRAP
  • 5 x wall walk
  • 10 x wall lunge
  • 15 x plan wall touch
  • 20 x wall sit with march

ZWOW # 18 - time challenge: 4 exercise, 5 rounds - completed in 40:30
  • 5 x burpee step up, each leg
  • 15 x round kick lunge back, each leg
  • 20 x inverted leg extension
  • 30 x tricep dip with leg raise

ZWOW # 19 - time challenge: 5 rounds
  • 10 x water bottle clean
  • 10 x pistol squats
  • 10 x water bottle push ups
  • 10 x Russian twist
  • 10 x hip twist
  • 10 x hollow rock


ZWOW # 20 - time challenge: 4 exercises, 3 rounds - completed in 15:35
  • 20 x side jump lunge
  • 10 x forward/backward burpee
  • 10 x alternating double bridge
  • 10 x (each leg) one leg dip lunge

ZWOW # 21 - 10 minute AMRAP: completed 4 rounds and 5 burpee handstands
  • 5 x burpee hand stand
  • 5 x ninja jumps
  • 10 x (each side) squat side kick

ZWOW # 22 - time challenge: 5 exercises, 30 reps each with 4 burpees on the minute each minute - completed in 22:23 (with 2 minutes skipping for warm up)
  • 30 x chair jumps
  • 30 x chair push ups
  • 30 x tricep dips
  • 30 x sumo squats
  • 30 x RDL squat twist

ZWOW # 23 - time challenge, 3 rounds
  • 10 x push ups
  • 20 x burpees
  • 30 x jump squats
  • 40 x mountain climbers
  • 50 x sit ups

ZWOW # 24 - 10 AMRAP: completed 3 rounds, and 3 prisoner get ups short of 4
  • 15 x dynamic squats
  • 15 x kick ups
  • 10 x dive bombers
  • 10 x prisoner get ups

ZWOW # 25 - time challenge: 4 exercises, 3 rounds. 30 burpee buy-in. Completed in: buy in - 3:43. Challenge - 12:16
  • 20 x plyo fly
  • 15 x squat overhead prees
  • 10 x lateral jump touch
  • 5 x ab splitters (toe touch, split abs, tuck abs)

ZWOW #26 - 10 minute AMRAP: 30 seconds for each move, no rest in between. Do these twice through.
  • plank with leg lift and jump up L
  • side crunch L
  • plank with leg lift and jump up R
  • side crunch R
  • side to side squat
  • side to side push-up
  • knee hug
  • elbow plank
  • pike press
  • plank jump

ZWOW #27 - 10 minute AMRAP
  • buy in: 3 min of overhead squats with weight
  • 3 x burpees every minute
  • walking lunges until end of round

ZWOW #28 - 10 minute AMRAP: completed 2 rounds and the first 3 exercises.
  • 10 x dragon lunges, each side
  • 20 x jump junges
  • 15 x pike jumps
  • 10 x reptile pushups

ZWOW #30 was a redo of ZWOW #1 - beat your time


ZWOW #31 - time challenge: 5 exercise, 3 rounds - completed in 26:35
  • 10 x pushups
  • 20 x burpees 
  • 30 x jump squats
  • 40 x mountain climbers
  • 50 x sit ups

ZWOW #32 - time challenge: 5 exercises, 3 rounds - completed in 9:07
  • 60 x side hops
  • 10 x chair dips
  • 10 x broad jumps
  • 5 x hip thrusts
  • 10 x Russian twists 

ZWOW #33 - 15 minute AMRAP: completed 3 rounds (went over the time to complete 3 equal rounds)
  • 10 x burpee side lunge
  • 10 x pulse squat jump
  • 10 x James Bond lunge
  • 15 x side plank leg lift (each side)

ZWOW #34 - time challenge: 4 exercises, 3 rounds. I used my 20lb sandbag instead of hand weights - completed in 17:10
  • 20 x squat hops
  • 20 x bent over rows
  • 20 x walking lunges
  • 20 x plank and pulls

ZWOW #35 - time challenge: 5 exercise, 3 rounds: completed in 16:52
  • 10 x overhead squat and leg lift
  • 10 x competition burpees
  • 10 x pistol squats
  • 40 x chair hops 
  • 10 x dive bombers

ZWOW #36 - time challenge: 4 exercise, 3 rounds: completed in just over 11 minutes
  • 10 x 4 point hops
  • 10 x 4 point punches
  • 10 x one arm alt. planks
  • 10 x weighted thrusts

ZWOW #37 - 12 minute AMRAP: 30 seconds for each move, 3 rounds.
  • 30 seconds santana pushups
  • 30 seconds side hops
  • 30 seconds santana pushups
  • 30 seconds squat jumps

ZWOW #38 - time challenge: 3 exercise, 3 rounds: completed in 18 minutes
  •  8 x 5 jump lunges, push up and burpee
  • 20 x dumbbell/sandbag swing, each arm
  • 20 x side crunch, each side

ZWOW #39 - time challenge: 4 exercise, 3 rounds: completed in 10:14
  • 50 x side hops
  • 10 x spiders (left to right = 1) 
  • 10 x lunge hop (each side)
  • 10 x lunge press (each side)

ZWOW #40 - time challenge: 4 exercise, 3 rounds for time: completed in 13:10
  • 10 x 1, 2, 3 burpees
  • 20 x strict mountain climbers
  • 10 x clapping push ups (knees)
  • 40 x air squats (using 5lb hand weights)

ZWOW #41 -time challenge: 4 exercises, 3 rounds - completed in 17:42
  • 10 x burpee to chair stand
  • 10 x row and twist (each side)
  • 10 x prisoner squat jumps
  • 10 x doggie leg swing push up (each side)

ZWOW #42 - time challenge: 5 exercises, 4 rounds - completed in 19:41

  • 10 x competition burpees
  • 20 x low jacks
  • 10 x strict mountain climbers (each side)
  • 10 x commando pushups
  • 20 x knee hugs

ZWOW #43 - 12 minute AMRAP - completed 2 rounds in 13:54 (I went past the 12 minutes to do a full 2 rounds)
  • 15 x side step ups (each leg)
  • 10 x tricep dip one leg out (each side)
  • 15 x one leg elevated lunge (each leg)
  • 10 x chair climbers

ZWOW #44 - time challenge: 4 exercises, 2 rounds - completed in 13:41
  • 15 x squat jumps
  • 10 x leg lift burpee
  • 15 x wood chop lunge (each leg)
  • 20 x twisted sit up

ZWOW  #45 - time challenge: 4 exercises, 3 rounds - completed in 15:27
buy in of 30 competition burpees with knee hug. I did just burpees because my hardwood floors hurt to roll on lol.
  • 10 x wall stand w/ push up
  • 20 x jump squat
  • 10 x row knee tuck
  • 10 x jump lunge and side kick

ZWOW #46 - time challenge: 3 exercise, 2 rounds (I did 3 rounds) - completed in 14:33
  • 10 x one leg walk out burpee (5 each leg)
  • 30 x side lunge jump
  • 10 x side plank knee tuck (each side)

ZWOW #47 - 12 minute AMRAP: 2 exercises - completed 4 rounds, 10 of move 1 and 3 of move 2.
  • 10 x forward/backward squat jumps
  • 5 x ab splitters and super girl push ups

ZWOW #48 - 12 minute AMRAP: 4 exercises - completed 4 rounds, 10 jump squats, and 6 breakdance pushups.
  • 10 x jump squats
  • 10 x breakdance push ups
  • 10 x jump squats
  • 10 x leg & butt lifts

ZWOW #49 -  time challenge: 365 rep workout - completed in 29:25
  • 20 x kettlebell swings
  • 10 x Competition Burpees
  • 20 x kettlebell swings (other arm)
  • 10 x Competition Burpees
  • 20 x Reptile Push Ups (Bring your body all the way down and do a knee tuck in the upper position)
  • 10 x Competition Burpees
  • 20 x Side Crunch
  • 10 x Competition Burpees
  • 20 x Side Crunch (other side)
  • 10 x Competition Burpess
  • 20 x Strict Mountain Climbers
  • 10 x Competition Burpees
  • 20 x Dragon Backward Lunge Alternating legs with Dumbbells
  • 10 x Competition Burpees
  • 20 x Side to side weighted Squat
  • 10 x Competition Burpees
  • 20 x Knee Hugs
  • 10 x Competition Burpees
  • 20 x Spider
  • 10 x Competition Burpees
  • 20 x Lunge Press with Dumbbells
  • 10 x Competition Burpees
  • 20 x Lunge Press with Dumbbells (other side)
  • 10 x Competition Burpees
  • 5 x Jump Squats

ZWOW #50 - time challenge: 5 exercises, 5 rounds - completed in 25:03
  • 10 x high knees
  • 10 x step up leg lift
  • 10 x plank step over
  • 10x chair jumps 
  • 10 x side step burpee

ZWOW #51 - time challenge: completed in 16:48
  • 100 x Strict Mountain Climbers
  • 20 x Pike Leg Lift
  • 20 x Burpees
  • 20 x  Pike Leg Lifts
  • 10 x Burpees
  • 20 x Pike leg lifts
  • 10 x Burpees
  • 50 x Mini Air Squats
  • 10 x Dive Bombers
  • 50 x Mini squats
  • 10 x Dive bombers
  • 100 x Mountain climber

ZWOW #52 - time challenge: completed in 14:57
  • 10 x plank tuck jump
    seated bent over stretch (repeat this set 3 times)
  • 10 x knee hug & leg lift
    cobra stretch (repeat this set 3 times) 
  • 10 x 3 jump lunges & 3 knee ups
    2 x bent over stretch
  • 5 x pistol squats
    deep lunge (repeat this set twice on each leg)

ZWOW #53 - time challenge
  • 20 x jump squats
    candle and forward bend, candle & stand up
  • 15 x side jump lunges
    side leg stretch
  • 15 x side jump lunges
    side leg stretch, other leg
  • 10 x cross legged push ups
    reach up stretch

ZWOW #54 - HIIT


ZWOW #55 - 12 min AMRAP

  • 10 x plank pull and burpee
  • 20 x goblet squat
  • 20 x side hops
  • 10 x plank knee pull

ZWOW #56 - 8 min AMRAP; 30 second intervals
  • high knees
  • squat press
  • high knees
  • dumbbell rows
  • high knees
  • jump squat twist
  • high knees
  • one leg push up with toe touch

ZWOW #57 - time challenge, 4 rounds

  • 10 x burpees
  • 15 x jump lunges
  • 20 x push ups
  • 30 x mountain climbers
  • 40 x air squats


ZWOW #58 - time challenge, 3 rounds

  • 30 x lateral skips
  • 10 x elevated lunge (each leg)
  • 10 x burpees
  • 10 x push up and side lift
  • 20 x plank pull across

ZWOW #59 - time challenge, 3 rounds
  • 10 x RDL push ups
  • 20 x cross around the worlds
  • 20 x weighted reverse lunge twists
  • 20 x cross body mountain climbers
  • 30 x side skips


ZWOW #68 - 10 minute AMRAP: completed 3 rounds and 6 switch lunge and stretch
  • 10 x 3 switch lunges and stretch
  • 5 x scorpion pushups (each side)
  • 20 x squat and leg lift (holding 5lb hand weights)
  • 10 x plank & ski squats (5lb hand weights)

ZWOW #69 - time challenge: 6 exercises, 2 rounds - completed in 16:20:96
  • 75 x high knees
  • 25 x goblet squat (20lb sandbag)
  • 75 x high knees
  • 25 x dive bombers
  • 75 x high knees
  • 25 x plank pull (20lb sandbag)