Zuzka's Light 15 Minute Workout

by Zuzka Light

VITAL STATS

  

Name: Zuzka Light
Occupation: Fitness model, online personal trainer
Website: zuzkalight.com

Hello and happy holidays to everyone on Bodybuilding.com! I'm excited to bring you an awesome cardio slim-down workout. It's a mix of cardio and strength training, and it's really going to kick your butt!

This workout is for all the women out there who want to get slim, have nice lean muscles, get toned, and look more athletic. That doesn't mean this isn't a great workout for guys! Believe me, fellas: It's a tough one!

This workout is great for everyone, in fact. It improves multiple aspects of fitness. It touches on strength training, cardio, flexibility, and core training. And it only takes 15 minutes if you work hard enough.

BODYBUILDING SLIMDOWN WORKOUT
WATCH THE VIDEO - 16:10

RULES OF THE CIRCUIT

Today's workout is a circuit of different exercises, for which you're going to need a kettlebell, an exercise mat, and a jump rope. We do 30 seconds of jump rope between each of the three multi-stage plyometric exercises.

The goal is to complete two rounds of this workout as fast as you can. So push really hard with me, get ready to warm up, and let's do this together right now!

ZUZKA LIGHT'S CARDIO SLIM-DOWN WORKOUT

• Start and finish with jump rope.
• Complete the circuit 2 times.
• Try to complete the workout in 15 minutes or less.

EXERCISE 1 JUMP ROPE + HIGH KNEES
(30 SECONDS)

Relax your shoulders; keep elbows close to body, tense your abs, drive knees up high.

EXERCISE 2 KETTLEBELL SNATCH + WINDMILL
(5 REPS, EACH SIDE)

Place the kettlebell on the ground in front of you. Grab the handle with one hand and snatch the bell above your head. Pivot your feet sideways to a 45-degree angle, look up at the bell in your hand, touch the ground with the opposite hand, and stand back up. Do 5 reps on one side, then switch hands and complete 5 reps on the other side.

KETTLEBELL WINDMILL

EXERCISE 3 JUMP ROPE + HIGH KNEES
(30 SECONDS)

Try to really pick up the pace. It's only 30 seconds, so try to push yourself.

EXERCISE 4 SIT-UP BURPEES
(5 REPS)

Lay on the floor with your arms extended above your head. Sit up until your arms are extended straight up. Lay back down. Roll your legs above your head, then lower them, using the momentum to move onto your feet, reaching a squat position.

Move your feet back into a push-up position. Complete a push-up. Then jump up, arms extended toward the ceiling to finish the movement.

SIT-UP BURPEES

EXERCISE 5 JUMP ROPE + HIGH KNEES
(30 SECONDS)

EXERCISE 6 KETTLEBELL FIGURE-8 SQUATS + PUSH-UP
(5 REPS)

Hold the kettlebell in front of you in one hand. Squat downward, passing the bell between your legs, into your other hand. Swing the bell around the outside of your leg as you stand up from the squat. In a fluid motion, squat back down, passing the bell back to your other hand. Make 4 handoffs.

Then, grab the bell with both hands and place it on the floor. Push your feet back into a plank/push-up position and complete a push-up with your hands firmly gripping the bell in front of you. Pull your feet back up and stand. That's one rep!

Put the bell back into one hand and repeat the Figure-8 movement.

KETTLEBELL FIGURE-8 SQUATS + PUSHUPS

EXERCISE 7 JUMP ROPE + HIGH KNEES
(30 SECONDS)

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If you want more workouts like this, visit my Z-Gym, at zuzkalight.com, where we work out five times every week! And, for more terrific content like this, keep coming back to Bodybuilding.com.