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Total Body Burner

Zuzka Light's 10-Minute
Power Strength Workout Video

Total-Body Burner: Zuzka Light's 10-Minute Power Strength Workout Video

Burn fat and build muscle with these exclusive exercises from Zuzka Light's ZCUT Power Strength!

AMRAP might sound like a hip-hop tour, but it actually refers to "as many reps as possible." That's the key to this cool new workout. The goal is to push your body to the max in 10 minutes. The result is a sexy, sculpted shape. Best of all, all you'll need is a chair and a set of dumbbells!

This nonstop circuit combines cardio, plyometrics, and strength exercises to pack maximum results into even the busiest schedule. Each move targets key muscles while testing balance, coordination, and speed. This is the sort of workout I've used to turn muscles into fat-burning furnaces.

Zuzka Light's 10-Minute Power Strength Workout
Watch The Video - 14:36


Included in this workout are some of my favorite and most effective exercises from my new ZCUT Power Strength DVD series. The workout is only 10 minutes long, so never stop moving! If this is your first time doing this workout, try to keep up with me. If you're up for a challenge, try to finish more reps than I did! Either way, aim to push harder each time you repeat this workout.

Leave a comment below and tell me how you did!

EXERCISE 1 Competition Burpees w/ Alternating Pistol Squats
(10 total reps)

Directions and Tips:

  • This exercise combines two moves to give you a cardio boost and strengthen your lower body and core.
  • When it comes to burpees, speed matters. Be fast! Get down into plank, lower your chest to the ground, get right back up, and jump.
  • With the pistol squat, it helps to tense your muscles and focus all of your energy into your standing leg. Try not to lean to either side, and avoid the urge to hesitate at the bottom of the squat. It makes it harder to get back up.
  • Alternate legs with each pistol squat. You'll do five squats per leg each round, along with 10 burpees. Trust me, that'll be enough!
  • If you are unable to do the pistol squats, hold on to a band, bar, or use the wall for extra stability.

EXERCISE 2 Dive Bomber Push-ups
(10 reps)

Directions and Tips:

  • Dive bombers challenge your upper body by targeting different muscles in your arms, back, and shoulders.
  • Start in a downward-facing dog position, and aim for one fluid movement. Lower your face, then chest, and then stomach to just a couple inches off of the ground. Extend your upper body into a position that resembles upward-facing dog.

EXERCISE 3 Weighted Step-ups w/ Jump Squat
(10 reps each leg)

Directions and Tips:

  • Grab a sturdy chair and a set of dumbbells to target your lower body with this exercise that works the hams and glutes.
  • Remember to keep your chest up and back straight as you step up on the chair, keeping the power coming from your quads and glutes.
  • Unlike the pistol squats earlier, you're going to do 10 reps of step-ups with one leg and then repeat it with the other. That's 20 total reps each round.
  • For the jump squat, drop your hips below your knees before you shoot up. Make sure your feet leave the ground. Land softly, and bend your knees to absorb the impact.
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EXERCISE 4 Lunge Press w/ Knee-Up
(4 reps each side)

Directions and Tips:

  • This one-two combo builds strength in both your upper and lower body while testing your balance and coordination.
  • Grab a dumbbell and step back into a lunge position. Bring the weight to your shoulder. Lower it down and then push the weight back up towards the sky. Repeat the lunge press three times. Complete the combo by bringing your back knee to your chest for a knee-up movement. All of that together is one rep. I told you this was tough!
  • Concentrate on maintaining your balance throughout the exercise. It won't be easy.


Related Articles

About The Author

Zuzka Light is a leading fitness personality on YouTube, fostering an audience of hundreds of millions of viewers worldwide.

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Comments

Showing 1 - 25 of 28 Comments

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knazirud

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knazirud

Great article zuzka

Jul 23, 2013 6:38pm | report
bsalkeld

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bsalkeld

Great moves Zuzka! Will be incorporating a few of these into my workouts down the track. Thanks!

Jul 23, 2013 7:19pm | report
  • Body Stats
  • ht: 15'10"
  • wt: 190.7 lbs
  • bf: 12.0%
lag323

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lag323

Is this the trainer from "Bodyrock" on youtube? She is so beautiful and has a sexy accent if it is! I like watching her workout because her abs are one of a kind

Jul 24, 2013 12:17am | report
  • Body Stats
  • ht: 15'11"
  • wt: 191.4 lbs
  • bf: 18.0%
YumYucky

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YumYucky

yep. that's her!

Jul 24, 2013 9:54am | report
Phillinda

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Phillinda

She has not been with BodyRock for a few years now. She is out on her own. And is doing very well.

Apr 14, 2014 5:34am | report
cold_steel12

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cold_steel12

I am a huge fan, she is awesome. Great workouts for my off days.

Jul 24, 2013 1:19am | report
NadjaFit

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NadjaFit

For off days, for sure... This is far away from good workout or even warming up...

Jul 26, 2013 3:20pm | report
  • Body Stats
  • ht: 11'11"
  • wt: 143.3 lbs
  • bf: 10.0%
rhumpus

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rhumpus

Zuz get a bodyspace!!!!

Jul 24, 2013 2:28am | report
  • Body Stats
  • ht: 21'10"
  • wt: 262.79 lbs
  • bf: 22.5%
jcdesigndesk

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jcdesigndesk

This woman is perfect.

Jul 24, 2013 9:56am | report
AJizziFoshizzi

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AJizziFoshizzi

she is so awesome

Jul 24, 2013 10:31am | report
jmsharr

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jmsharr

Awesome! Will have to try this!

Jul 24, 2013 10:39am | report
Cekandre

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Cekandre

awesome as always!!! too bad I can't get her DVD series! this woman literally changed my life!! I will always be thankful to her!! :)

Jul 24, 2013 10:54am | report
GymRat636

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GymRat636

Wow, very beautiful! And great video/article. Will be incorporating a few of your workouts in the near future.

Jul 24, 2013 2:11pm | report
elroca209

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elroca209

Just ordered the cardio set.. Cant wait to get it..

Jul 24, 2013 4:24pm | report
acedogfreak

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acedogfreak

Wow, I'm starting these now!

Jul 24, 2013 7:11pm | report
anclich

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anclich

very impresive

Jul 24, 2013 7:25pm | report
Asianlover69

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Asianlover69

I think I will try this next time I hit the gym after my cardio but before other weight training.

Jul 25, 2013 12:50am | report
MimiH

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MimiH

Zuzka you are so beautiful and strong! Great article and video :)

Jul 25, 2013 5:42pm | report
  • Body Stats
  • ht: 11'10"
  • wt: 142.8 lbs
  • bf: 24.0%
kyleD12345

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kyleD12345

Zuzka, you get a thumbs up from me! Keep up the great work!

Jul 26, 2013 9:59am | report
yary1189

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yary1189

Been following her for a long time to add different new exercises to routine. Thank you

Jul 26, 2013 12:25pm | report
NadjaFit

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NadjaFit

I think she is just too skinny... It's easy for girl to have abs,but build a good ARMS... That's something! Honestly, who acctualy believes in 10-minutes workouts?!

Jul 26, 2013 3:18pm | report
  • Body Stats
  • ht: 11'11"
  • wt: 143.3 lbs
  • bf: 10.0%
jigc23

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jigc23

nice, i like cat fights

Jul 28, 2013 5:10pm | report
rachaelshay

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rachaelshay

.....lol

Oct 6, 2013 10:20pm | report
Kahliachu

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Kahliachu

I watched this whole video just because she has a banging body.

Jul 30, 2013 1:11am | report
Kahliachu

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  • rep this user
Kahliachu

I watched this whole video just because she has a banging body.

Jul 30, 2013 1:11am | report
Showing 1 - 25 of 28 Comments

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