Power Cardio & Strength Series: a complex of short intense workouts with Zuzka light

Want to lose weight, doing just 10-15 minutes a day? It is possible, if it takes a trainer Zuzka light. Try complex short intense workouts for the whole body ZCUT Power Cardio & Strength Series.

Program description ZCUT Power Cardio & Strength Series

Zuzka light is not one of those coaches who come up with innovative and original training. Its programs often include a common set of proven, but very intense exercise. Zuzanna takes as a basis the good old plyometrics, which will make your heart pounding and burn the fat effectively. To complete her workouts do not even need to video, you can record the order of exercises and the required number of repetitions, and simply perform them without reference to the action on the screen.

ZCUT Power Cardio & Strength Series — is a complex of short intense HIIT workouts aimed at burning calories, a decrease in the volume and muscle tone. It includes 2 series of lessons: Power Cardio (cardio workout) and Power Strength (weight training). Zuzka light is soft and direct style, she will not have the “spark” and motivate. The coach teaches one, and the video quite restrained in decoration. But for those who love short intense workouts, where every minute is aimed at achievement of the results set will fit perfectly.

ZCUT Power Cardio Series

The program ZCUT Power Cardio Series from Suski light includes 12 “of workouts”. Training with own body weight without equipment. Below in brackets are the exercises that were included in each training:

  • Workout 1 (10 minutes): Time Challenge (50 Burpees Total, 10 Jump Tucks, 20 Jump Lunges, 30 Kick Ups, 40 Jack Kicks).
  • Workout everyday. 2 (15 minutes): Time Challenge (10 Prisoner Get Ups 20 Sumo Squat Jumps, 30 Side Lunge Jumps, 40 Skaters, 50 Pendulums, 60 High-knee Jumps to Plank, 70 Plyo Jumps).
  • Workout 3 (10 minutes): 10 min A. M. R. A. P. (10 Lateral Jump Burpees, 10 Mule Kicks, 20 Crab Toe Touches, 10 Ab Splitters). Will need some kind of platform through which you can jump (optional).
  • Workout 4 (13 minutes): 5 Rounds of Tabata Training (180° Burpees, Jump Lunges, Push Ups, Sit Ups, Sumo Squat Jumps).
  • Workout 5 (10 minutes): Time Challenge-4 Rounds (10 Broad Jump Burpees, 20 High Knee Chair Toe Touches, 10 Tricep Chair Dips). For classes you will need a chair.
  • Workout 6 (10 minutes): 10 min Interval Training (Low Jacks Flying Jump Lunges, Side Burpees, Superheroes).
  • Workout 7 (10 minutes): 10 min Interval Training ( Sumo Jump Squat to Normal Jump Squat Side Hops, Burpee & Roll Over & Knee Hug Mountain Climbers, Plank).
  • Workout 8 (15 minutes): Time Challenge 3 Rounds (Burpee with High Raked Push Up 20 Jump Lunges, 20 Jump Squats).
  • Workout 9 (12 minutes): Time Challenge 2 Rounds of(20 Jump Squats & Leg Lifts, Knee Hugs 20, 20 Jump Lunge Kick Ups 20 Diagonal Plank Jumps, 20 Surfers).
  • Workout 10 (12 minutes): Time Challenge 2 Rounds (10 Competition 180° Burpees, 20 Low Jacks, 20 Bicycicle).
  • Workout 11 (14 minutes): Time Challenge 3 Rounds (10 High Knees & Push Ups, 10 Half Burpees, 10 Side Lunges & Knee Ups, 20 Side Lunge Jumps, 20 Pike Hops).
  • Workout 12 (14 minutes): Time Challenge 2 Rounds (10 Side Hops & 1 Competition Burpee, 20 Mountain Climbers & Kick Ups 10 Pike Jump & Side Leg Lifts).

All workouts are very similar to each other. Zuzka light include plyometric, aerobic and functional exercises, such as push-UPS, jumps, lunges, burpees, exercises for bark, etc. Yourself video “workouttime” last a little longer: first, Zuzanna explains the principle of the exercises and the correct technique. In the future you can this part be skipped.

ZCUT Power Strength Series

The program ZCUT Power Strength Series from Suski Lite also includes 12 “of workouts”. For all of the lessons you will need a pair of dumbbells (2 kg), and in some videos, you will also need a chair (you can use a step platform). Below in brackets are the exercises that were included in each training:

  • Workout 1 (11 minutes):Time Challenge 2 Rounds (10 Manmakers, 10 Four-Point Punch, 100 Side Hops, 50 Weighted Squats).
  • Workout 2 (11 minutes):Time Challenge-4 Rounds (10 Forward-Backward Lunges, 10 Santana Push Ups, 10 Competition Burpees).
  • Workout 3 (15 minutes):Time Challenge – 4 Rounds (10 Overhead Squat Presses, 10 Side Burpees & Push Ups, 10 Pike Press Knee Tucks, 10 Lunge & Twists).
  • Workout 4 (13 minutes):Time Challenge 3 Rounds (10 Weighted Pistol Squats, 10 Dive Bomber Push Ups, 30 Dragon Lunge Combos).
  • Workout 5 (14 minutes):Time Challenge 3 Rounds (20 Step Ups with Dumbbells, 10 Renegade Rows, 10 Deep Knee Lunges, 20 Alternating Dumbbell Swings). You will need a chair.
  • Workout 6 (12 minutes):Time Challenge 3 Rounds (10 Burpee Step Ups, 30 Round Kicks with Backward Lunges, 10 Elevated Planks with Leg Lifts, 10 Tricep Dips with Leg Lift). You will need a chair.
  • Workout 7 (16 minute):Time Challenge 3 Rounds (24 Wood Chops, 10 Plank Jumps & Push Up Side, 30 Leg Bridges with Dumbbells, Burpees 10 Knee Hug).
  • Workout 8 (13 minutes):Time Challenge 3 Rounds (30 Leg Chair Stand-Ups, 20 Elevated Leg Dead Lifts, Bent Over Rows 12, 10 Elevated Plank Step Downs). You will need a chair.
  • Workout 9 (13 minutes):Time Challenge-4 Rounds (10 Weighted Squat Hops, 10 Inverted Push Presses, 10 Push Presses with Dumbbells, 10 Competition Burpees). You will need a chair.
  • Workout 10 (12 minutes):Time Challenge 2 Rounds (12 Lunge Curls with Side Lunges, 20 Plank Pulls, Dumbbell Swings 20, 20 Tricep Plank Leg Lifts, Burpees 20 Dynamic).
  • Workout 11 (14 minutes):Time Challenge 3 Rounds (30 Elevated Leg Lunges, 10 Three Clap Push Ups & Burpee, 20 Sit Up Twists). You will need a chair.
  • Workout 12 (13 minutes): Time Challenge 3 Rounds (20 Weighted Overhead Squats & Side Leg Lifts, Chair 40 Hops, 40 Back Lunges & Knee Ups, 10 Reptile Push Ups). You will need a chair.

In training in a series of Power Strength Series Zuzka uses squats, lunges, planks, push-UPS, some burpees, jumping. Exercises go to the account activity takes place in several rounds (two to four). Included in each video no more than 5 exercises.

Features of training

For Power Cardio & Strength Series is attached two ready-made calendar classes: for a Series of Cardio and Strength Series. They are designed for 3 months of training 5-6 times a week. Not necessarily follow the schedule, you can just choose the most interesting for you classes with Zuzka light and add them to your fitness plan.

As you can see, most of the video assumes a certain number of repetitions for each exercise. What to do if you do not have time to fulfill them in the allotted time, Zuzka? You have two options: either stop the video and finish the desired number of repetitions. Or continue with the coach gradually in an effort to fulfill the norm.

If on the contrary you are ahead of the pace of the coach, after made the rules of repetitions can proceed to the next exercise without waiting for Suzanne. Or simply exceed a specified number of repetitions if you want to do synchronously with the coach.

Also, the complex Power Cardio & Strength Series from Suski Lite includes:

  • Dynamic Warm Up (7 minutes): dynamic warm-up and stretching of muscles.
  • Dynamic Cool Down (7 minutes): a short hitch and stretching muscles.
  • Bonus Workout (10 minutes): a bonus workout with a chair.

For every workout make sure to do the warm-up and hitch. This will help avoid injury, increase performance and improve your results. Together with exercise and hitch exercise will last 25-30 minutes, i.e. as a program.

The advantages of the programs:

  • Basic training, not counting warm-up and hitch, lasts only 10-15 minutes.
  • Convenient format: you will do a few exercises (usually 3-4), but the maximum for intense burn fat fast and tone the body.
  • HIIT training is the most effective way to burn fat and improve the quality of the body.
  • A large number of plyometric exercises will help you develop explosive power of the muscles and get rid of problem areas, especially in the lower body
  • The program includes ready-made calendar of classes, designed for 3 months.
  • At the beginning of the video demonstrates all the exercises, so you can evaluate how you fit specific training.
  • For the Power Cardio Series Zuzka light you almost do not need additional equipment. For Strength and Power Series only need dumbbells and in a separate classroom chair.
Zuzka Light ZCUT Cardio Series

The complex is not suitable for beginners and those who have any health problems. But perfect for those who love intense exercise and short workout. If you are a fan of the programs in TABATA style, the complex ZCUT Power Cardio & Strength Series from Suski light definitely you will like it.

See also: Complex Beginner from Suski light for primary and secondary levels.

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