Sunday, October 19, 2014

ZWOW #118 Redone as a strength workout, FitNut of the Week

FitNUt you ask? Yes, Fitness and Nutrition for the week! 
October 20th

Until the day I can actually video the workouts I will list them instead. (I have another video this week)!
If you need an explanation of any of the exercises, go to or for any lower body exercises the best place is to look is Bret Contreras's YouTube channel.
NOTE: (Not all exercises are suitable for everyone and this or any other exercise program may result in injury To reduce this risk of injury, please consult your doctor before beginning this, or any other, physical fitness program. Any user of this program assumes the full risk of injury resulting from performing the routines presented within this blog.)
(Yes, I have provided some affiliate links if you are interested, otherwise let us know what you use from home)! :)


Be sure to warm up first. This is ZWOW#118 redone as a strength workout. 
The video to this workout is here. No make up, no tan, no oil, no silicone (LOL) so it's not glamorous and I used my cell phone to video it, but you'll get the idea.
I just did a sample of each exercise.

Single Leg Deadlift - 8-12 reps each leg. I used 2 20 lb KB's, (You can also use dumbbells, and you can also use one DB or one KB if you do not have 2). Zuzka did these into kicks, I omitted the kicks and added weight to make it more strength oriented and less cardio.
Bent Over Rows - 1:3 count, lift for one, and lower for 3. I used this variation because the 2 20 lb KB's were not heavy enough and this makes it harder. I added these into the workout, Zuzka did not have it included.
One arm plank to PUSH UP on Knees, to one arm hip raise and crab toe touch to jump up - 
5 reps each side: I did one arm push ups on my knees instead of the press ups as those were tweaking my low back, but you could do them either way. BOTH ways are strength moves IMO.  
Weighted Side Lunges - I used a 44lb KB, alternating sides, 12 reps each leg. Zuzka did hops, and I omitted the hop and used a heavier weight instead.
Mountain climbers to 1 leg push up - I kept these the same.

Do 4 rounds of the above for a full body strength routine.

RECIPE OF THE WEEK for adults:
Pumpkin smoothie
1/2 cup of almond milk
1/2 cup of water
1/4 cup of pumpkin
dash of cinnamon 
dash of nutmeg
1/2 of a frozen banana
ice if you'd like
Blend and drink!

Homemade waffles
2 eggs
choc chips, blueberries, raisins, etc, your choice
100% organic maple syrup
You can make them in a waffle maker or as a pancake on the stove.



1 comment:

  1. I will be trying out that pumpkin smoothie recipe this week! Thanks, Gina :)