ZWOW #4 – My Daily Workout

ZWOW #4 Workout Breakdown

50 Pendulum Swings
20 Burpees with push-up
15 Kettlebell Swings
10 Push-up & Leg Twist
5 Squats
2 minutes skipping

3 rounds for time. Complete it as fast as you’re able without sacrificing form.

Equipment Needed
Kettlebell (or dumbbell or sandbag)
Jump Rope (or sub high knees)

ZWOW 4

This was my workout on Wednesday.

I used my 40 lb. Sandbag for the swings instead of a kettlebell. The majority of my push-ups done from my knees.

I finished up with 20 weighted sit-ups with my sandbag and 20 hanging knee raises from my dip station.

The Stats

Round One: 7:38.9
Round Two: 7:44.8
Round Three: 7:55.5
Total Time: 23:19.8
40 lb. Sandbag
Total workout 39:17
Max heart rate 172
410 calories

Last time I completed this workout in 27:31.5 (Feb 18, 2012) and I used a 23 lb sandbag. That’s a decrease of 15% in time and an increase by 74% in weight. I realize now that I forgot to do the toe touch for the push-up & leg twists.

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