NO EQUIPMENT

ZWOD #1
Time: 25 min
Instructions:
3 rounds of
Dive bombers - 10
Burpees with push up - 5
Squat leg lift - 40
Burpees - 5
Side plan lifts - 10!10
Burpees - 5
"istol squat - 10!10
Burpees # 5
ZWOW #6
Time: 10 min
Instructions:
n rounds in 10 minutes$
10 pulse pl%o &umps '1-2-3
mini-squat ( &ump)
* side burpees
+ &ump lunge i,-ups
ZWOW #9
Time: 10 min
Instructions:
n rounds in 10 minutes$
santana push-ups - 10
3 p%e pl%o tu, - 10
,rab toe tou,hes - 30
low &a,s - 20
ZWOW #11
Time: 10 min
Instructions:
n rounds in 10 minutes
mule i, - 10
sumo push-up - 10
side &ump lunge - 20
ZWOW #12
Time: 10 min
Instructions:
rounds in 10 minutes
10 pistols 'with &ump
swit,h)
20 low &a,s
10 d%nami, burpees
20 low &a,s
ZWOW #19
Time: 30 min
Instructions:
-ater bottle worout $)
5 rounds of
1) water bottle ,lean # 10
2) pistol squats - 10 'ea,h
leg)
3) water bottle push-ups -
10
4) russian twist - 10
5) hip twist - 10
+) hollow ro, - 10
ZWOW #23
Burpee Torture
Time: 22 min
Instructions:
2 rounds of
%oga burpees - 5
ab splitters - 5
burpees - 50
air squats - 100
ZWOW #24
Core Crusher
Time: 10 min
Instructions:
rounds 'as mu,h as %ou
,an) in 10 minutes
1) d%nami, squat - 15
2) i, ups - 15
3) dive bombers - 10
4) prisoner get up - 10
Z - Chaen!e
Time: 10 min
Instructions:
50 sets of ,ombo$
3 low &a,s
1 pie press
&ump up
as fast as %ou ,an $)
ZWOW #26 - This is s"eat#
Time: 10 min
30 se, intervals of ea,h
e.,er,ise 'no rest)/ 0epeat
2.
1) plan with leg lift 1 &ump up
'left)
2) side ,run,h
3) plan with leg lift 1 &ump up
'right)
4) side ,run,h
5) side to side squat
+) side to side push-up
2) nee hugs
*) elbow plan
3) pie press
10) plan &ump
ZWOW #2$
Bo%&"ei!ht Bom'she
Time: 10 min
Instructions:
as man% rounds as
possible in 10 minutes
1) dragon i,s - 20
2) &ump lunges - 20
3) pie &umps - 15
4) reptile push-ups - 10
ZWOW #29
Bruta Burpees
Time: 10 min
Instructions:
as man% rounds as
possible in 10 minutes of
1) alt/ pistol squat - 5 reps
2) side hops - 50 reps
3) plan pow nee tu, -
10 reps
4) 41*0 burpee4 - 10 reps
ZWOW #31
Circuit ("eat
Time: 20 min
Instructions:
3 rounds of
1) push-ups - 10
2) ,ompetition burpees
'with power-up) - 20
3) &ump-ups - 30
4) mountain ,limbers - 40
5) sit-ups - 50
ZWOW #33
Time: 15 min
Instructions:
as mu,h rounds as %ou
,an in 15 minutes
1) side lunge burpee - 10
2) pulse squat &ump - 10
3) &ames bond lunge - 10
4) side plun leg lift - 15 on
ea,h side
ZWOW #3)
*ust +%% Water#
Time: 12 min
Instructions:
+ rounds of
1) Santana push-up - 30
se,s
2) Side hops - 30 se,s
3) Santana push-up - 30
se,s
4) squat &umps - 30 se,s
ZWOW #42
Cerea ,ier Wor-out
Time: 12 min
Instructions:
4 rounds of
1) ,ompetition burpees
with &ump tu, - 10
2) low &a,s - 20
3) stri,t mountain ,limbers -
10
4) ,ommando push-ups #
10
5) nee-hugs - 20
ZWOW #.1
Time: 1+ min
Start in the pie position
'stret,h)5 get into the plan
1) Stri,t mount/ ,limb/ -
100
2) "ie press leg lift - 20
3) Burpees - 10
4) "ie press leg lift - 20
5) Burpees - 10
+) "ie press leg lift - 20
2) Burpees - 10
*) 6ini air squats - 50
3) Dive bombers - 10
10) 6ini air squats - 50
11) Dive bombers - 10
12) Stri,t mount/ ,limb/
100
ZWOW #.2
Time: 1+ min
1) 3 rounds of
plan &ump tu,s - 10
7n %our bell% roll over and
do a forward bend to stret,h5
roll over on to %our bell% and
&ump %our feet forward and
get up/
2) 3 rounds of
nee hug 1 leg lift - 10
0oll over onto %our bell% and
stret,h in the upward dog
pose5 repeat this set 3 times
8n the last round5 from the
upward dog pose get into a
plan5 step %our feet forward
to %our hands and then slowl%
rise up from the standing
forward bend position/
3) 3 9ump lunges 1 3 nee
tu,s - 10 sets
8nhale bring %our arms up
and e.hale and bend
forward - 2 times
4) 2 rounds of
pistol squats - 55 move
standing leg ba,5 go into a
deep lunge 'stret,h front leg)
'ea,h leg5 alt legs)1
ZWOW #.3
Time: 15 min
4 rounds of
1) &umps squats - 20
get into the ,andle5 forward
bend5 hold5 ba, to ,andle5
stand up
2) side &ump lunge - 15
hold stret,h
side &ump lunge - 15
3) ,ross-legged push-ups -
10
stret,h
&ump forward
ZWOW #.)
Time: 1+ min
8nstru,tions$
4 rounds as fast as %ou
,an
1) burpees - 10
2) &ump lunge - 15
3) push up - 20
4) mountain ,limbers - 30
5) air squats - 40
/o"er 0ir 1or Bo&2
Wor-out
Time: 12 min
Instructions:
12 rounds of 50 'worout)!10
'rest) se,ond intervals
1) Surfer
2) Bea,h S,issors # :eft
:eg
3) Bea,h S,issors # 0ight
:eg
4) ;ighter :unges # :eft
:eg
5) ;ighter :unges # 0ight
:eg
+) 1-2-3 "ush <p
3it 4otties 5oc- Wor-out
Time: 12 min
Instructions:
12 rounds of 50!10 se,ond
intervals
1) Sumo =igh >nees
2) "endulum
3) ?he Santana :ift
4 6inutes Wor-out
Time: 4 min
Instructions:
12 rounds of 5 and 15
se,ond intervals
1) Blaster "ush <ps '15
se,onds)
5 se,onds of rest
2) 9umper '15 se,onds)
5 se,onds of rest
1. 6inute ,ier Car%io
Time: 15 min
Instructions:
@s man% rounds as possible
in 15 minutes
1/ 9ump :unges # 10 reps
2/ 7ne @rm "ush <ps # 2
reps on ea,h arm
3/ =alf Burpees # 10 reps
4/ 7ne @rm "ush <ps # 2
reps on ea,h arm
7i!ht Wor-out 8 (tretch
an% Tone
Time: 30 min
Instructions:
5 rounds of
1) Side Bends # 20 reps
2) "ra%er 9ump Squats # 30
reps
3) ?oe ?ou,hes # 20 reps
4) Aross Arun,h # 30 reps
5) Aobra to Downward Dog #
20 reps
WEIGHTS
ZWOW #3
Time: 1+ min
Instructions:
4ladder4
5-10-15-10-5 reps of
following e.er,ises
'5 reps of ea,h5 10 reps of
ea,h5 et,)
split squat &ump
1-leg lunge
push-up5 superman
pushup
saters
ZWOW #$
Time: 1+ min
Instructions:
+ rounds of
;orward!ba,ward squat
&ump - 10
Dragon lunge ba, - 10
?oe tou,h &ump up - 10
Side plan leg lift - 10
ZWOW #14
Time: 20 min
Instructions:
5 rounds for time
1) "ush press - 10
2) ?hruster - 10
3) Ba, ,url lunge - 10
4) "rea,her ,url - 10
5) -eighted &ump lunge -
10
+) Broad &ump burpee - 10
ZWOW #2)
9o !ir& "or-outs#
Time: 13 min
Instructions:
3 minutes of overhead
squats 'with dumbbell)
10 rounds '1 minute ea,h) of
3 burpees waling lunges
till the end of round 'with
dumbells)
ZWOW #34
Time: 15 min
Instructions:
3 rounds for time
1) squat hops - 20
2) bent over rows - 20
3) waling lunges - 20
4) dumbbell pulls - 20 'alt)
use heav% dumbbellsB
ZWOW #36
Time: 14 min
Instructions:
3 rounds of
1) 4 point hops - 10 reps '5
- one dire,tion5 5 - another)
2) 4 point pun,h - 10 reps
3) 1 arm '1 1 leg) alt
plans - 10 reps
4) weighted thrusters - 10
ZWOW #3$
Time: 12 min
Instructions:
3 rounds for time
1) '5 &ump lunges (
burpee) - * sets
2) dumbbell swing - 20
reps ea,h
3) side ,run,h - 20 reps
ea,h
ZWOW #39
Time: 14 min
Instructions:
3 rounds of
1) Side hops - 50
2) Spider - 10 'ea,h leg5
alt)
3) :unge hops - 10 'ea,h
leg)
4) :unge press - 10 'ea,h
leg)
ZWOW #4:
Time: 12 min
Instructions:
3 rounds of
1) 1-2-3 burpees - 10
2) stri,t mountain ,limbers
- 20
3) ,lapping push-ups - 10
4) air squats - 40
ZWOD #1 ; ZWOW #<<<
Time: 25 min
Instructions:
3 rounds of
1) Dive bombers # 10
2) burpees - 5
3) squat leg lift - 40
4) burpees - 5
5) side plan lifts - 10!10
+) burpees - 5
2) pistol squat - 10!10
*) burpees - 5
ZWOD #2
Time: 20 min
Instructions:
3 rounds of
1) 5 manmaers
2) 10 twisted pushups
3) 20 low burpee hops
4) 25 ,ompetition sit-ups
ZWOW #3
Time: 1+ min
Instructions:
4ladder4$ 5-10-15-10-5 reps
of following e.er,ises '5 reps
of ea,h5 10 reps of ea,h5 et,)
1) split squat &ump
2) 1-leg lunge
3) push-up5 superman
pushup
4) saters
ZWOW #6
Time: 10 min
Instructions:
n rounds in 10 minutes$
1) 10 pulse pl%o &umps '1-2-3
mini-squat ( &ump)
2) * side burpees
3) + &ump lunge i,-ups
ZWOW #$
Time: 1+ min
Instructions:
+ rounds of
1) ;orward!ba,ward squat
&ump - 10
2) Dragon lunge ba, - 10
3) ?oe tou,h &ump up - 10
4) Side plan leg lift - 10
ZWOW #9
Time: 10 min
Instructions:
rounds in 10 minutes$
1) santana push-ups - 10
2) 3 p%e pl%o tu, - 10
3) ,rab toe tou,hes - 30
4) low &a,s - 20
ZWOW #11
Time: 10 min
Instructions:
n rounds in 10 minutes
1) mule i, - 10
2) sumo push-up - 10
3) side &ump lunge - 20
ZWOW #12
Time: 10 min
Instructions:
rounds in 10 minutes
1) 10 pistols 'with &ump
swit,h)
2) 20 low &a,s
3) 10 d%nami, burpees
4) 20 low &a,s
ZWOW #14
Time: 20 min
Instructions:
5 rounds for time
1) "ush press - 10
2) ?hruster - 10
3) Ba, ,url lunge - 10
4) "rea,her ,url - 10
5) -eighted &ump lunge - 10
+) Broad &ump burpee - 10
ZWOW #1.
Time: 30 min
Instructions:
5 rounds for time
1) ground to overhead - 10
2) single leg weighted squat -
10
3) s,ull ,rusher - 10
4) v-ups - 10
5) 1*0 lat &ump burpee - 10
ZWOW #1$
Time: 30 min
Instructions:
5 rounds in
1) burpee step-up - 5 ea,h
leg
2) round i, ( ba, lunge -
15 ea,h leg
3) inverted leg e.tension - 20
'leg lift ( nee tu,)
4) tri,ep dip ( leg raise - 30
ZWOW #19
Time: 30 min
Instructions:
-ater bottle worout $)
5 rounds of
1) water bottle ,lean - 10
2) pistol squats - 10 'ea,h
leg)
3) water bottle push-ups - 10
4) russian twist - 10
5) hip twist - 10
+) hollow ro, - 10
;o,us on %our formB
ZWOW #2:
Time: 12 min
Instructions:
3 rounds of
1) side &ump lunge - 20
2) forward-ba,ward burpee
- 10
3) 1 leg dip &ump - 10 ea,h
leg
4) alt double bridge - 10
ZWOW #22
Time: 22 min
Instructions:
on the minute burpees - 4
reps 'ea,h minute of the
worout)
1) ,hair &ump - 30
2) ,hair push-ups - 30
3) tri,ep dips - 30
4) sumo squat &umos - 30
5) rdl squat twist - 30
ZWOW #24
Time: 10 min
Instructions:
rounds 'as mu,h as %ou ,an)
in 10 minutes
1) d%nami, squat - 15
2) i, ups - 15
3) dive bombers - 10
4) prisoner get up - 10