2014. január 11., szombat

Kis edzések Zuzkàval

3 Minute Cardio Workout For Butt and Abs


3 rounds of
1. jump lunges- 20 reps
2. kettlebell swing - 20 reps
http://www.youtube.com/watch?v=DY8duqdJVWA

4 Minute Fit Body Workout
as many rounds as you wish (possibly 4-6 rounds)

1) sumo squat with kettlebell (kettlebell in 1 arm) - 10 reps each arm
2) knee tuck & leg extension & knee tuck & jump - 10 reps each leg
http://www.youtube.com/watch?v=mqo7vRg9pk8

4 Minutes for Awesome Arms and Strong Lower Back Workout






1) push-ups with shoulder tap - 10 reps
2) chest lifts - 30 reps
3) push-up with butt touch - 10 reps
4) lying on the belly leg kicks - 30 reps

stretch your back

5) push-up with core screw - 10 reps
6) opposite arm & leg raises, lying on your belly - 30 reps
7) pike press push-up - 5 reps
8) lift both arms and legs lying on your belly and hold for 10 counts - 3 reps

5 Minute Daily Workout That Makes a Huge Difference!
5 x basic flow
20 KB swings
1x flow
20 Kb swings

1x flow

.... until you complete 100 KB swings.- 100 swing meg legyen :)
http://www.youtube.com/watch?v=y0WokbFgRR4

5 Minute Fat Burning Kettlebell Workout

Hotel Room Workout - 15 minutes Bodyweight and Quiet
5 rounds of
1) Backward lunge with knee up - 20 reps each leg
2) Plank knee tuck & leg lift - 20 reps each leg
3) Squat with knee tuck - 20 resp alternating legs (you can use some small weight)

http://www.youtube.com/watch?v=eDJhTsXqv_c

Silent Workout for Fat Loss
As many rounds as you can in 15 minutes
1) weighted bulgarian split squat - 20 reps each leg
2) kettlebell swing - 20 reps
OR
weighted squats - 20 reps
3) leg elevated push-ups - 10 reps

http://www.youtube.com/watch?v=kbf5lf1tq2g

Hotel Room Workout #2 | From Idaho
3 rounds of
(actually as many rounds as you want)

1) 20 knee tucks
2) from plank - knee tuck on each side + push-up - 20 reps
3) pistol squat - 20 reps alt sides
3) step-ups - 20 reps alt sides
4) jump up + backward lunge - 20 reps alt sides








Free 5 Minute Intense Hotel Room Workout
As many rounds as you can in 3 minutes:

1) 3 knee tuck jumps
2) 3 dive bomber push-ups

As many rounds as you can in 2 minutes:

1) 3 jump lunges
2) 3 1-leg dive bomber
3) 3 jump lunges
4) 3 1-leg dive bomber (other leg)






5 min Competition Workout
As many rounds as you can in 5 minutes:

1) 5 side ab crunches
2) 5 side ab crunches the other side
3) 3 push-ups
jump up
4) 5 in & out jump squats








5 Minute Competition Workout #2
As many rounds as you can in 5 minutes:

1) 1 leg hip thrusts - 10 reps alt legs
2) knee tucks - 10 reps
flip over to your belly
3) jump on your feet, 3 surfer jumps, go back to your belly - 5 reps






15 Minutes To Fit: Zuzka Light's Slim-Down Workout



2 rounds of
1) 30 seconds of high knees with jump rope
2) kettlebell snatch + windmill - 5 reps each side
3) 30 seconds of high knees with jump rope
4) sit-up burpees - 10 reps
5) 30 seconds of high knees with jump rope
6) figure 8 squats + push-up - 5 reps
7) 30 seconds of high knees with jump rope

 http://videos.bodybuilding.com/video/111602/15-Minutes-To-Fit-Zuzka-Lights-Slim-Down-Workout

5 Minute Competition Workout #3

Workout Breakdown:
10 sit ups into
plank and high jump into
 pistol squat left / high jump / pistol squat right / high jump x3 (total of 6 pistol squats)





Beach Workout for Tight Body

4 kör

1. Low Jacks - 20 reps
2. Bird Dog - 20 reps
3. One Leg Squat - 20 reps each leg
4. Side Burpee Knee Tuck - 20 reps




Jump Rope Workout for Intermediates - Best for fat loss!

Jump Rope Workout Breakdown
1. High knees with jump rope 9 reps followed by 1 egg (cross your arms in front of you and jump over the rope) x 10 sets
2. Bodyweight Rock bottom squat x 30 reps
3. High Knees with Jump rope 10 reps followed by 2 eggs x 10 sets
4. Bodyweight stationary lunge - 20 reps on each leg
5. High Knees with Jump Rope 10 reps followed by 2 eggs followed by 10 jumps with your feet together followed by 2 eggs x 5 sets
Repeat #2 - 5#


How to Jump Rope



Kettlebell Workout for Beginners | ZuzkaLight.com






Workout For Beginners - Build Strength With Basic Bodyweight Exercises

Beginner Workout breakdown:
4 kör
1. Bodyweight Squat - 10 reps followed by 3 Burpees
2. Backward lunge into Squat - 10 reps followed by 3 Burpees
3. Backward lunge into Squat (other leg) - 10 reps followed by 3 Burpees
4. Side Lunge - 10 reps followed by 3 Burpees
5. Side Lunge (other leg) - 10 reps followed by 3 Burpess





Learn the Pistol Squat Workout - An Easy Workout to Build Strength For this Exercise

Learn the Pistol Squat Workout Breakdown:
1. Rock bottom squat - 30 reps
2. Hold the bottom squat position for 30 seconds
3. Spine roll to squat and jump up - 10 reps
4. Hold the top Pistol Squat position for 30 seconds
5. Hold the half way down Pistol Squat position for 30 seconds
6. Hold the bottom Pistol Squat position for 30 seconds
7. Spine roll into bottom Pistol Squat position 10 reps on each leg
8. Spine roll into bottom Pistol Squat and single bounce (at least an inch) 10 reps on each leg
9. Hold the half way down Pistol Squat position for 30 seconds
10. Spine roll into bottom Pistol Squat and 5 bounces - at least 5 sets on each leg




Workout For Beginners - Legs and Abs

Workout For Beginners #2 - Breakdown
3 kör
1. Arm Cross Squats - 10 to 20 reps 
2. Table top Crunches - 10 to 20 reps
3. Curtsy Lunge - 10 to 20 reps
4. Leg Extensions - 10 to 20 reps




Full Body Blast Workout for Intermediate

3 kör

1. Jump Rope high knees (or toe taps on chair) - 100 reps
2. Push Up with Knee Tuck Burpee - 10 reps alternating legs
3. Jump Rope high knees (or toe taps on chair) - 100 reps
4. One Leg Deadlift with 5 Leg Lifts - 5 sets on each leg
5. Jump Rope High Knees (or toe taps on chair) - 100 reps
6. Leg Lift Toe Touch - 30 reps alternating legs




Jump Rope Workout #2 for Intermediates




Rain Won't Stop Me .. Workout | ZuzkaLight.com





Zuzka's Kettlebell Workout for Shoulders



Workout with Lorna Jane and Zuzka Light



3 Fun Exercises For Super Fit Body



4 Exercises to Shape Up Your Butt The Lazy Way



Stair Exercises for Sexy Butt



Melt Fat Fast with Jump Rope Circuit Workout



Here is the Jump Rope Workout Circuit breakdown:
3kör
1. High knees with Jump Rope - 1 minute
2. Sit up/butt lift x 3 into 3 push up and 1 jump up - repeat 10x
3. One leg jump with a jump rope for 30 seconds on each leg
4. Lean forward lunge into half pistol squat - 12 reps on each leg
5. Scissors with Jump Rope - 1 minute 
6. Burpee with 4 plank leg lifts - 5 sets

3 Out Of The Box Exercises For Abs


The Best Workouts For Women


The Best Exercises for Legs and Butt



4 Kettlebell Exercises for Butt

http://www.zuzkalight.com/workouts/4-kettlebell-exercises-for-butt/


The Best Workouts For Abs
4 rounds :)
100 /Jump Rope
30 /Jump Lunge
15 /Burpees
20 /Leg Elevated Knee Tucs

EVIL AB EXERCISES

4 Rounds
25 Mountain Climbers
20 Ab Splitters
15 Clapping Push-ups
10 Walking Elbow Plank


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