Video Fitness Forum  

Go Back   Video Fitness Forum > Video Fitness Reader Forum > General Discussion

Reply
 
Thread Tools Search this Thread Display Modes
Old 02-07-10, 01:08 PM  
pharma_gal
 
Join Date: Aug 2005
Location: Philadelphia, PA
Debbie-Can you provide a link to Zuzanna's ab and lower body workout you are using? And how much time does it take you to do the kettlebell/Zuzanna circuit? thanks,.
pharma_gal is offline   Reply With Quote
Old 02-08-10, 06:20 PM  
Debbie S.
VF Supporter
 
Debbie S.'s Avatar
 
Join Date: Nov 2001
Quote:
Originally Posted by pharma_gal View Post
Debbie-Can you provide a link to Zuzanna's ab and lower body workout you are using? And how much time does it take you to do the kettlebell/Zuzanna circuit? thanks,.
I'll post a link to her daily workouts and list the workouts. You'll then be able to match the YouTube clip with the workout. :

Abs and Butt workouts

I did her Psychopath Workout workout after my strength workout for chest this morning. It's a Tabata workout, 10/20 (10 seconds rest, 20 seconds rest) and each exercise is done for 4 minutes, with as little rest as possible between the next exercise. Wow, very intense, but it went by very quickly.
__________________
Laughter is the best medicine. Have you had your daily dose?
Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
Debbie S. is offline   Reply With Quote
Old 02-20-10, 03:25 PM  
afirmrose
 
Join Date: Jan 2006
Location: Utah
Debbie - I want to again thank you for posting the two Zuana's plus Kettlebell workouts. I just got finished putting the first one in PowerPoint so I could follow it better. I plan on doing this one soon.
__________________
Wendy

-----------------------------------------------
"Oxygen is free. Breath it in!" Jennifer Galardi DOTI Hip Hop Party

"A 30-minute workout is just 2% of your day. No excuses." Clubz

Lisa Shaffer 2013 10,000 Kettlebell Swing challenge completed.
afirmrose is offline   Reply With Quote
Old 02-20-10, 03:29 PM  
Debbie S.
VF Supporter
 
Debbie S.'s Avatar
 
Join Date: Nov 2001
Quote:
Originally Posted by afirmrose View Post
Debbie - I want to again thank you for posting the two Zuana's plus Kettlebell workouts. I just got finished putting the first one in PowerPoint so I could follow it better. I plan on doing this one soon.
You're welcome. Please let me know how you like it. You can even cut the bodyweight reps down to 25 reps and still get a really great workout.
__________________
Laughter is the best medicine. Have you had your daily dose?
Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
Debbie S. is offline   Reply With Quote
Old 02-20-10, 04:28 PM  
jerebo
 
Join Date: Dec 2003
Debbie,

Thanks again! As you saw, I've finally tried Zuzana's workouts. I'm amazed that you do these workouts right after strength traning. You must be in great shape.

I don't have any kettlebells (yet), but like your combinations.
__________________
Jen
jerebo is offline   Reply With Quote
Old 02-21-10, 04:12 PM  
Debbie S.
VF Supporter
 
Debbie S.'s Avatar
 
Join Date: Nov 2001
Jen, you're welcome. I think you'll find the workouts do get a bit easier when you become accustomed to this type of training. It will never be a walk in the park, but you will feel yourself getting stronger, which is so rewarding.

There will be exercises that will pop up that you will need to sub, and that's OK. If you need help with ideas, just holler. The Ninja squats that she does is hard for me because of my iffy knees, so I modify by throwing either my outlaw rope or strap over my pull up bar and I'll hold onto to it. I don't depend on it to get me off the ground, but I hold it just enough to make it a tad easier.

I personally think kettlebells and bodyweight exercises are such an excellent way to get in shape quickly.
__________________
Laughter is the best medicine. Have you had your daily dose?
Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
Debbie S. is offline   Reply With Quote
Old 02-22-10, 05:00 PM  
Debbie S.
VF Supporter
 
Debbie S.'s Avatar
 
Join Date: Nov 2001
My new kettlebell/bodyweight circuit

I came up with this circuit last night and did this workout this morning.

It is based on Zuzana's 600 rep workout. I did sub the last bodyweight exercise for horizontal rows. I chose the kettlebell exercise based on the body part that was the focused in the 600 workout, and it made this workout exceptionally tough, especially if you do two rounds. I'm thinking that maybe opposing muscle groups might be better. You can easily switch it around.

I also timed this workout instead of counting reps, and I didn't get the full amount of reps on some of the bodyweight exercises.

Oh, I added kettlebell swings and snatches at the beginning of each circuit, because I'm still doing a kettlebell swing challenge. You can omit them if you want.



Kettlebell/600 Rep Workout:

Repeat twice. Start second round with kettlebell snatches, 10 reps per side.

swings

Kettlebell swings-20 reps
Burpees with Calve Raises – 30 reps
Kettlebell chest presses-10 reps each side
One Leg Push Ups – 30 reps (switching legs)

Kettlebell overhead swings-20 reps
Jump Lunges – 30 reps
Kettlebell Suitcase Deadlifts-10 reps each side
One Leg Dead Lifts – 30 reps total (15 on each leg)

Kettlebell swings-20 reps
Prisoner Squat and Front Kick – 30 reps (switching legs)
Kettlebell squats biceps curls squat position triceps overhead
extensions in standing position-10 reps
One Leg Tricep Dip – 30 reps (switching legs)

Kettlebell overhead swings-20 reps
One Leg Jump – 30 reps total (30 on each leg)
Kettlebell Rows-10 reps each side
Crunches with Leg Extensions – 30 reps

Kettlebell swings-20 reps
Over The Chair Kick – 30 reps total (15 on each leg)
Kettlebell Tactical Lunges-20 reps total
Horizontal Rows-30 reps
__________________
Laughter is the best medicine. Have you had your daily dose?
Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
Debbie S. is offline   Reply With Quote
Old 02-22-10, 07:21 PM  
bee
VF Supporter
 
Join Date: Jul 2008
Wow, Debbie! This one looks great..... I'll try it one of these days.....

thank you very much for sharing these!
bee is offline   Reply With Quote
Old 02-22-10, 07:24 PM  
suegy3
 
Join Date: Feb 2005
Debbie, you're an animal! Awesome workouts!
suegy3 is offline   Reply With Quote
Old 02-22-10, 07:34 PM  
FirmDancer
VF Supporter
 
FirmDancer's Avatar
 
Join Date: Apr 2002
Debbie, MORE! please

I did your 600 one tonight. Well, just one round. I'm in a few recovery days and I found that one to be brutal, but fun. The pairing of exercises that work the same muscles was particularly evil though. I could only do 20 pushups and 20 horizontal rows. I want to do this again when I'm fresh.

-Anita
FirmDancer is offline   Reply With Quote
Reply

Tags
body weight exercises, kettlebells, zuzana

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 05:46 AM.


Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.
© 2009 Video Fitness