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
ZWOW # 2 - time challenge: 3 rounds completed in 21:28
ZWOW # 4 - time challenge, 3 rounds: completed in 15:57
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!
ZWOW # 11 - 10 min AMRAP: finished 5 times through
ZWOW # 13 - 16 min tabata, 20/10 - 4 min each exercise
ZWOW # 14 - time challenge, 5 rounds
ZWOW # 15 - time challenge, 5 rounds
ZWOW # 16 - 15 min AMRAP
ZWOW # 17 - 12 min AMRAP
ZWOW # 18 - time challenge: 4 exercise, 5 rounds - completed in 40:30
ZWOW # 19 - time challenge: 5 rounds
ZWOW # 21 - 10 minute AMRAP: completed 4 rounds and 5 burpee handstands
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)
ZWOW # 23 - time challenge, 3 rounds
ZWOW # 25 - time challenge: 4 exercises, 3 rounds. 30 burpee buy-in. Completed in: buy in - 3:43. Challenge - 12:16
ZWOW #30 was a redo of ZWOW #1 - beat your time
ZWOW #31 - time challenge: 5 exercise, 3 rounds - completed in 26:35
ZWOW #32 - time challenge: 5 exercises, 3 rounds - completed in 9:07
ZWOW #33 - 15 minute AMRAP: completed 3 rounds (went over the time to complete 3 equal rounds)
ZWOW #34 - time challenge: 4 exercises, 3 rounds. I used my 20lb sandbag instead of hand weights - completed in 17:10
ZWOW #35 - time challenge: 5 exercise, 3 rounds: completed in 16:52
ZWOW #36 - time challenge: 4 exercise, 3 rounds: completed in just over 11 minutes
ZWOW #37 - 12 minute AMRAP: 30 seconds for each move, 3 rounds.
ZWOW #38 - time challenge: 3 exercise, 3 rounds: completed in 18 minutes
ZWOW #39 - time challenge: 4 exercise, 3 rounds: completed in 10:14
ZWOW #40 - time challenge: 4 exercise, 3 rounds for time: completed in 13:10
ZWOW #41 -time challenge: 4 exercises, 3 rounds - completed in 17:42
ZWOW #42 - time challenge: 5 exercises, 4 rounds - completed in 19:41
ZWOW #43 - 12 minute AMRAP - completed 2 rounds in 13:54 (I went past the 12 minutes to do a full 2 rounds)
ZWOW #44 - time challenge: 4 exercises, 2 rounds - completed in 13:41
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.
ZWOW #46 - time challenge: 3 exercise, 2 rounds (I did 3 rounds) - completed in 14:33
ZWOW #47 - 12 minute AMRAP: 2 exercises - completed 4 rounds, 10 of move 1 and 3 of move 2.
ZWOW #48 - 12 minute AMRAP: 4 exercises - completed 4 rounds, 10 jump squats, and 6 breakdance pushups.
ZWOW #49 - time challenge: 365 rep workout - completed in 29:25
ZWOW #50 - time challenge: 5 exercises, 5 rounds - completed in 25:03
ZWOW #51 - time challenge: completed in 16:48
ZWOW #52 - time challenge: completed in 14:57
ZWOW #53 - time challenge
ZWOW #54 - HIIT
ZWOW #55 - 12 min AMRAP
ZWOW #57 - time challenge, 4 rounds
ZWOW #58 - time challenge, 3 rounds
(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
- 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)
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