Alena Atamanyuk

Saved 9/17/14 4:30 AM from fitness

Zuzana Light - ZWOW # 18 (sottotitolato in italiano) - YouTube  See details »

 
Video subtitles:
  • 00:00: hi warriors so I have for you today zibo number 18 already and today we're doing workout for time we're doing four different body weight exercises and five friends as fast as you can try to beat my time so now subscribe to my channel so that you get new zero every week and let's do this so the first exercise is burpees step up you're going to push your chair against the wall for more
  • 00:30: stability now step in front of the chair do a groupie so jump into the plank keep your body in one straight line do a push up jump forward and jump up now you're going to do one step forward and step up on the chair and you're going to do five step ups on your right leg and then five step ups on your left leg so you always do a burpee in front of the chair again jump push up jump up step up always keep your core tight and back straight
  • 01:04: shoulders back and down the next exercise is surround cake back lunch so you're going to have your chair in front of you and you cannot kick over the higher part of the chair so round kick and immediately into the backward lunch lunch and then step forward you're going to do the same leg kick and lunge back and we're going to do 15 reps on each leg the third exercise is inverted like extension so you're going to again
  • 01:39: need your chair push it against the wall now get into the plank put your feet up on the chair now you're going to do like lift and nita from the outside and put the foot back on the chair you can open it in your legs so again like left knee tack make sure that you're not dropping your hips if you need to make it a little bit easier on you you can push your hips a little bit up but never drop
  • 02:10: your hips down so the fourth and the last exercise in this workout is a tricep dip with a leg brace so you're going to push the chair against the wall now you're going to be doing dips on the way up you're going to raise one leg up so what you're doing is you're pushing out of here here heel so you're working not only your dresser but
  • 02:40: you're also working your butt so go down extend one leg and go up and squeeze your butt so down extend the other leg and up okay stopwatch ready let's do this start with burpees jump up step up right leg back down push up jump up step up to jump up three push up jump up
  • 03:15: right leg up for blank Busia jump right luck fast now switch legs push up jump up left leg one
  • 03:45: Oh Shep jun 23 don't drop your hips for hostile five
  • 04:20: Ron cake backward lunge so ferent kick like red lunch keep your balance thats 1 2 3 4 5 6 7 8 9 10 11 12 13 this one was bad again 13 14 15 let's switch selects
  • 05:17: round kick back with lunch one two three four five six seven 8 9 10 11 12 13 14 15 okay in Bergen cracked extensions your feet up don't
  • 06:08: drop your hips like up 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 last exerciser
  • 07:09: you go Dan 01 yeah two three four five six seven eight nine then 30 well keep going 13 14 and 15 guys it's so hard I
  • 08:03: have to you know like some supposed to do 30 hi okay let's keep going damn 16 17 18 19 20 21 22 24 25 26 Oh doing it 7-3 more I have to
  • 08:54: do this depending 829 oh my god we have to pick up the face and I'm guys ah okay we can do this lots osterville I do this
  • 09:24: hey burpees bullsháá jump up and yeah thats 1 2 3 4 5 switch legs 12 three four and five that's done second
  • 10:30: exercise 1 2 3 4 5 6 7 8 9 10 11 12 13 14 and 15 switch legs one two three four
  • 11:27: five 6 7 8 9 10 11 12 13 14 15 hey blank feed up like lift me talk two three four five
  • 12:19: six seven eight nine then oh I worked oh don't know I I have to okay another done
  • 12:50: what chu three four five six seven eight nine okay dibs yeah 123456789 then check you
  • 13:29: out oh my god I'm sweating over crazy next ten reps down 1 2 3 4 5 6 7 8 9 10
  • 14:05: relax blank name oh my god good high risk enjoy like the
  • 14:39: reps 123456789 hunt then oh oh oh my god I did wonder you could do the whole
  • 15:15: thing in under 30 oh my god how's it is boobies ok we have a go I have to complete this work out under 30 minutes so we can go home too so that sank and side to New York for
  • 15:50: five you got a pleasure let's go switch legs six seven eight nine straight let's go ok again much 1 2 3 4 5 6 7 8 9 10 11
  • 16:45: 12 13 14 and 16 switch 1 2 3 4 5 6 7 8 9 been eleven twelve thirteen fourteen
  • 17:37: fifteen feet up 3 1 2 3 4 5 6 7 8 9 10 13 14 15 16 17 18 10 1 2 3 4 5 6 7 8
  • 18:10: 123456789 then guys you go one two three
  • 19:11: four fuck six we got seven eight yes I'm really calm down no whole rounds
  • 19:46: to go sit let's go gotta move move we want to be 30 I have no idea what I have to put up it where the screw hello you gonna give up the store ads you have to notice okay let's do this case we have to do it stick with me please don't leave me on ax boobies if you cannot do it without a minute 1205 Swiss rides are
  • 20:20: you doing the right like a six
  • 21:09: 7 8 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 okay one two three four five six seven
  • 22:27: 8 9 10 11 12 13 14 John to the flank I'm dying 1 2 3 4 5 6 7 8 9 and then I knew
  • 23:08: the rest three big six seven eight what am i doing now
  • 24:09: 123456789 1234 5678 one more one two three four five six so eight
  • 25:29: okay they can do this yes I need a sip of water okay whoopee whoa Nelly again not a go push up jump up one this one two three chef halfway through jump up
  • 26:12: six seven eight
  • 26:47: nine straight except this one did you break good one two three four five six
  • 27:21: seven eight that's it 9 10 12 13 14 15 check it off make 15 1 2 3 4 5 6 7 8 9
  • 28:09: 10 11 12 13 14 16 Jim sighs I guess I don't
  • 28:44: know if I from day otherwise one yeah
  • 29:16: four five one two four five six seven eight here we go 1 2 3 45 6 7 8 9 let's really be passion let's just kill
  • 30:08: me let's go okay how's did it sir one dude 346 so eight and then rest big press and then into work on to it one two three
  • 30:39: last minute sir 123456789 then stop I mitel still alive is this heaven okay
  • 31:12: yes it totally killed this workout um this was one of the hardest hardest workout that I've done in the past six months and telling you just because you're doing bodyweight only workout it's just because you're not losing weight don't even think that it's not gonna be hard it's not gonna be
  • 31:43: challenging enough for you you are gonna be building strength building your muscles toning up shaping up your body and burning tons of calories pass this week I've gives you also the benefits of the cardio see how much I'm you know how hard I'm breathing right now my heart is beating like crazy this is a great cardio so I'm challenging you guys try to beat my time you know if you're just
  • 32:16: a beginner just try to keep up with me remember you can also pause the video if you can't you know if you need the rest you can pause it at any time something you can you know pick it up whenever you want but if you're up to the challenge try to beat my time and now just get up us to some cool down walk around a little bit do some stretching at home and I'll see you guys next time within her 20 subscribe to my channel so that you get in the next evil as as soon as
  • 32:48: it arrives oh and that's it you the new site is coming yeah but you side
  • 33:20: you