{ZWOWz} All Printables

Here is my page devoted to ZWOWz (Zuzana’s Workout of the Week)!!! Each time Zuzka makes a new workout, I create a photo/printable of the details.   They are posted here to share!  Feel free to save, reblog, or pin just please link back to the originals. Enjoy!

ZWOW #54.001

Zwow#53.001

ZWOW #52.001

ZWOW #51.001

ZWOW #50.001

ZWOW #49.001

ZWOW #48.001

ZWOW #47.001

ZWOW #46.001

ZWOW #46

ZWOW #45.001ZWOW #45ZWOW #44.001

ZWOW #44

ZWOW #43

11.16.12 ~ 1 round + side step ups + one leg tricep  dips + one leg elevated lunges + 2 chair climbers

ZWOW #42

ZWOW #41

ZWOW #40

ZWOW #39

9.22.12 –  12:31

ZWOW #38

9.18.12 – 17:37

ZWOW #37

11.1.12

ZWOW #35

ZWOW #34

10.7.12 – 16:17, 10 lb weights

ZWOW #33

9.7.12

9.24.12 – 2 rounds + side lunge burpees x10 +pulse jump squat x10 + james bond lunge x7

ZWOW #32

9.4.2012 – 10:15

ZWOW #31

9.9.12

ZWOW #30

ZWOW #29

9.6.12 – 2 Rounds with BOSU Ball

ZWOW #28

ZWOW #27

ZWOW #26 Youtube Video

7.21.12

ZWOW #25 Youtube Video 

ZWOW #24 Youtube video

7/8/12 ~  2 rounds + 15 dynamic squats + 15 kick ups + 9 dive bombers (modified)

ZWOW #23 Youtube video

ZWOW #22 youtube video

ZWOW #21 Youtube Video

6.12.12 ~ 3 rounds + 1 handstand

6.18.12 ~ 3 rounds + 2 handstand burpees

ZWOW #20 Youtube video

6.6.12 – 14:53

ZWOW #19 youtube video

6.5.12 – 20:04

ZWOW #18 youtube video

5.21.12 ~ 34:34 – this was a loooong workout.  I definitely needed some strong self disciple to finish this one!

ZWOW #17, youtube video 

5.12.12 ~ 2 rounds + 5, wall walks + 10, Wall Lunge + 15, Plank Wall Touches + 30, Wall Sits with March

ZWOW #16 youtube video

5.6.12 ~ 1 round + 10 rows + 10 lunges + 10 jump squat burpees + 20 crab touches + 8 sumo deadlift high pull

11.5.12 ~ 2 rounds + 10 rows (10lbs)

11.20.12 ~ 2 rounds + 10 rows (10lbs) + 8 rows

ZWOW #15 youtube video

4.30.12 ~ 18:51 – Ground to Overhead, 6kg; Squats, 6kgs; Skull Crushers, 1st round – 6kg, 2nd-5th round 4kg

ZWOW #14 youtube video 

4.22.12 ~ very modified because my knee was aching…26:05, no back lunges or jump lunges; 6kg – first round of push press and truster, 4kg – last 4 rounds; 6kg – curls; 4kg – preacher curls

ZWOW #13 youtube video

4.13.12

4.21.12 ~ ALT – 69, Bunny Hop – 105, Non-Weighted Leg Raise – 63, Broad Jump Death Burpee – 24

ZWOW #12 youtube video 

4.7.12 ~ 3 rounds exactly – not as many as I wanted but I am majorly congested and have a pressure headache….so all things considered I am pretty proud of my time:)

4.9.12 ~ 3 rounds + 10 pistols & 16 low jacks

4.19.12 ~ 3 rounds + 10 pistols + 20 low jacks + 2 dynamic burpees

4.26.12 ~ 3 rounds + 10 pistols + 20 low jacks + 7 dynamic burpees

ZWOW #11, youtube video 

4.1.12 ~ 5 rounds, 2 rounds = regular push ups + 3 rounds = modified push ups

4.6.12 ~ 4 rounds + 7 mule kicks

4.16.12 ~ 4 rounds + 4 mule kicks

4.27.12 ~ 4 rounds + 8 mule kicks

ZWOW #10, youtube video

3.23.12 ~ 2 rounds + 50 jump ropes/high knees

4.4.12 ~ 2 rounds + 93 jump ropes/high knees

4.18.12 ~ 2 rounds + 100 jump ropes/high knees + 2 reptile burpees

4.28.12 ~ 2 rounds + 100 jump ropes/high knees + 5 reptile burpees

5.15.12 ~ 2 rounds + 50 high knees, 12kg on Kettle Jumps (until a super awesome guy from my gym stole my weight…then I used 10kg)

6.13.12 ~ 3 rounds + 30 high knees

7.30.12

ZWOW #9, youtube video 

3.19.12 ~ 3 rounds

3.29.12 ~ 3 rounds + 5 Santana Push Ups

4.14.12 ~ 2 rounds + 10 Santana Push ups…..not my best time but I sure felt like i was working hard!!

4.20.12 ~ 3 rounds + 10 Santana Push Ups + 2 Pike Plyo Tuck

5.1.12 ~ 3 rounds

7.12.12 ~ 3 rounds + 1.5 Santana Push Up

ZWOW #8, youtube video 

3.28.12 ~ 16:16 – no weights & I accidentally did side plank raises instead of leg lifts…oops…

4.12.11 ~ 15:57 – no weights + modified side plank leg lifts

ZWOW #7, youtube video

3.22.12 ~ 14:25, bag of flour for weights, 1 round regular push ups + 2 rounds modified push ups

4.3.12 ~ 18:22, 100% regular push ups (woo hoo) & 14 kg (30 lbs) weights

4.29.12 ~ 16:25, 15lb bag of rice + 100% regular push ups

ZWOW #6, youtube video 

3.20.12 ~ 4 rounds + 8 pulse plyo jumps

4.2.12 ~ 4 rounds + 10 pulse plyo jumps & 1 side burpee

4.17.12 ~ 4 rounds + 8 pulse plyo jumps

5.22.12 ~ 4 rounds + 3 pulse ply jumps

ZWOW #5, youtube video 

3.21.12 ~ 3 rounds (curls – 6kg, squats – 10 kg)

4.10.12 ~ 3 rounds (curls – 6kg, squats – 10 kg)

4.23.12 ~ 3 rounds + 4 curls (curls – 6kg, squats – 10 kg)

5.13.12 ~  2 rounds + 10 bicep curls (8kg/17.6lb) + 30 mountain climbers + 10 sumo squats (10kg/22lb – I had some 12kg but then a super nice guy in my gym stole them from me…..) + 2 competition burpees

9.30.12 ~ 3 Rounds + 1 bicep curl

ZWOW #4, youtube video 

3.26.12 ~ 23:15, stuffed duffle bag for kettle bell swings

ZWOW #3, youtube video 

3.27.12 ~ 13:52, no weights on lunges (because I have no weights at home) & 1/2 modified push ups

4.5.12 ~ 11:53, no weights on lunges & 100% regular push ups

4.15.12 ~ 13:59, 6kg weights on lunges

4.25.12 ~ 14:54, 6kg weights on lunges

5.9.12 ~ 9:22, no weights on lunges

ZWOD #2, youtube video 

3.25.12 ~ 17 minutes 24 seconds, 6kg weights for manmakers, 10 regular push ups & 20 modified

4.11.12 ~ 19:52, manmakers – 8kg + 100% regular push ups

ZWOD #1, youtube video

3.15.12 ~ no time…oops:)

4.08.12 ~ 31:54

4.24.12 ~ 21:40

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