These 5 "ZUU" movements burn fat and train your whole body

We're up to day 24. Welcome back to REPS for Rona. Now this one is going to be a whole body 10-minute session, which is great for— all the movements are beginner friendly and there's alternatives if you're, if you're not a beginner, um, you can do it more. And if you are even the level before beginner, you can make it as easy or as hard as you want. So what we're going to do is a zoo style workout. Now ZUU is a training— now it's spelled ZUU— is a training camp that I've been to a couple of times in Australia. I did some workouts there and they showed me some movements and they were amazing. So they've become like a staple of every time I do some sort of bodyweight workout. So without any further ado, let's check out what we're going to be doing. We're going to start with kick sits, explosions, cobras, frogs, and then Hindus, you could also call them Dive Bombers. So, whole body, upper body, core, leg workout, 10 minutes, 30 seconds each exercise, 30 seconds rest. That's a minute, and then we're going to do it twice. So 5 exercises, 10 minutes in total. Let's get started. Or actually, what we'll probably do is a little bit of jumping. Just, uh, do some jumping jacks to warm up, just to get the body moving. If you've just Join me from the office chair or from your couch. Let's do some dancing, do some partying, just to let our body know that, hey, we're about to start moving. We're going to move for 10 minutes. That's, uh, that's one of the most important parts, right, is getting your body warmed up. We don't want to jump too harsh into things. You can keep going. We'll just jump for maybe another 20 more seconds or so. And why jumps? Well it's because it's good to shake up the entire body like when you're waking up in the morning one thing I'd like to do is just 20 jumping jacks and if I'm feeling right into it I might even do 50 who knows? Hop around get that body warmed up shake it out twist your head around hear your face move! I'm feeling better already now that I've been jumping so let's get started. We've got the clock on. We're starting with kick sits. So down on the ground, kick through, kick through. So we'll start in a, in a, all 4 limbs on the ground, keep 2 hands on the ground, and we're just gonna kick through to one side. And they're called kick sits because we're kicking through and we're sitting, sitting down. Sitting one butt cheek down on the ground. That's it. Keep the back leg nice and high and kick through. Now, if your, your hips and glutes are tight, you might not be able to keep both hands on the ground, but that's okay. Just do what you can. Wonderful. So that's it. That's 30 seconds. That's exercise 1 of kick sits. Next, we have explosions, also known as jump squats. I like to call them explosions because explosions sound fun. Could be called blast-offs, something like that. But while we're in the rest zones, we'll just do a little bit more skipping, right? Because this is a fat-burning whole body workout. So let's— Exercise. Let's do some explosions. Bodyweight squat, up. Throw your arms down the side like you're exploding up. Like a rocket. Jump up and back down. Keep it up. So this is going to set your legs on fire. And lucky we're only doing this for 30 seconds because, well, if you're advanced, you want to— Rest. Oh, if you're advanced, you want to do that for about a minute if you really want to. If you're a beginner, the alternative for you Probably should have said this before we did the exercise, but that's okay. It's just a squat down, bodyweight squat. If you can't do that, grab a chair and just go down, let your butt touch the chair, and back up. 30 seconds of those. So we'll come back in. Next is cobras, so back down on the ground. So we're going to go, go do a push-up, But stay down the bottom. Left, right, back up. Down, right, left, back up. Down, left, right, back up. Nice and slow. Down, right, left, back up. Down, right, left. Oh, I got them confused. Did you, did you get them confused as well? Boom, down, right, left, Back up. Now again, all of these have different alternatives. If you're more advanced, you can do them faster, as fast as you can. Or if you're a beginner, just do a normal push-up. Back to our hopping, back to our jumping, back to our dancing. Throw your hands up in the air like your best friend just got engaged, which mine did this morning. We're so excited. Congratulations, Dawn. Probably not going to watch this, but just to keep it stamped in the digital history books. Now we've got froggies. So come here, elbows between your knees, and shoot your butt up, shoot it back down, hands push through the legs like this. So that's all we're doing. Beginner style is you can do this movement as best you can. Advanced is you go as fast as you want. Just relinquishing form here. It's, uh, rest. That exercise is very— if you keep doing that for a long time, you'll start to definitely feel the burn in your legs. It's also very, um, low chance of injury. So back to hops, we'll keep hopping around. This is our rest. Next time we got, we've got Hindus slash Bombers. So what have we done? We've hit the, we've hit the upper body with the kick sits, and the core, that really gets it. We've done the explosions, legs, we've done the cobras, upper body, we're back to the upper body slash core. So down, pull through, down and pull through, back into a push-up. Now back into a downward dog, elbows touch the ground, then we come back through. Nice and slow this one, nice and fast this one, The alternative to this is if you can't do the cobra, just do a push-up, hands up, push up like that. 2 more cobras. Well done. Oh, we're halfway through. I'm sweating already. You sweating? We'll get back into our dancing. You could do skiers jumps, right? Left, right. Pretend you're an ice skater. This is one of the best ways to also build. If you had more room, you could jump from— pretend you're jumping across a moat. We're back to kick sits. So down on the ground, kick through. Wonderful. Kick through. That's it. Kick through. That's it, that's it. Watch your foot go through. It's really, it's really satisfying when you see your leg come under. Keep it up. This is a great exercise for, for really adding some mobility into those hips. If you've been sitting down all day, you can do 20 kick sits and really start to activate those glutes, activate those hips, remove all that tightness. I'm jumping, can the camera follow me? Remove all that tightness that's just been absorbing in there or building up over the day. Now we have explosions, back to the lower body. Exercise, let's go. Bodyweight squat into a jump. Remember, if you can't jump, just do bodyweight squats. Keep it up, over halfway now. Let's go, through the roof. Oh yes, back to hopping, back to jumping. Pretend you got a skipping rope and we can go jumping, jumping like a boxer. You can throw some strikes if your feet are getting sore. If you're getting tired, all we want to do is just keep, keep moving for the entire 10 minutes. That's what's really gonna set our heart rate You hear me breathing heavily, hopefully you're doing the same. Wonderful, we've got some cobras. Sit down, you could try go wide as well, back up, right, left, nice and wide, right, left, nice and wide, left, right, left, Right, up, wonderful. Right, left, up, right, left. Oh yeah, jump forward. How good! I'm loving this. We've got froggies next. Do some little dancing. Practice your dance moves for when you're at the party. When this lockdown is, is over and everyone's getting together, it's a big jubilee, everyone's back to hugging each other, everybody's back to being around each other, you gotta bust some moves. Froggies, let's go. Might go nice and fast this time. Just keep going, force those knees apart. With your elbows. We're almost failing the talk test now, which is good. What that means is if you can find it hard to talk, you're working. Rest. Oh yes, throw some strikes this time. Get the— let the lower body recover. Get those lactics out of there. That's it, just throw some airstrikes. Pretend you're a heavyweight boxer. That person in high school standing in front of you, you know the one. Maybe you were the one. One being a little runt, a little shit. I know I was that person sometimes. Beautiful, now we're into cobras, hindus. Last one, let's go. Beautiful. Bring it forward and up. Dive bombers coming through. You know, sit up on your hands, up on your feet. Keep going. Rest. Oh yes, feel everything, feel everything. We can keep going, I can keep going, but that was the last one. Finish off a little bit more strikes right at the end. We'll wait for that timer to go off, that'll be the full 10 minutes. Keep it up. Keep it up, you should be proud. Boom, the timer says victory. Done, great workout. You spent 10 minutes 7 seconds exercising. Beautiful. That's the Tabata app on the App Store. Now you might be wondering, what was the theme for this workout? If you've been following along every day, there's been themes. Today's, I didn't say it at the start, but it was less but better. Those 5 exercises— kick sits, explosions, cobras, frogs, Hindus, and dive bombers— slash dive bombers, as you might be feeling right now, gives you a whole body pump. Legs, chest, arms, core. Just a great thing that you can do anytime. Need no equipment. It's going to help you burn fat as well as we keep moving in the rest time. That way we keep our heart rate up in 10 minutes, and by the end of it, you finish off with more energy than when you started. I know before I started, I was getting a bit yawny. I've been up for 5 and a half hours, got up really early this morning, and so I got to that point I was dipping, so I needed some energy. Referred to my Less But Better exercises. So hope you enjoyed that. If you want to step it up, do each of the exercises twice but for 1 minute, no rest. If you If you really want to step it up, you could do the whole session that we just did, so the 30 seconds on, 30 seconds off, go through that twice. So leave a comment below if you enjoyed it, what was your favorite, and I'll see you tomorrow.