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Arm+butt combo #1 ZONA free

3:06 pm Max, Videos | Comments Off on Arm+butt combo #1 ZONA free

Arm+butt combo #1 ZONA free

Hey Zoners! This is the first video of my new “ZONA Free” workout video series. Now we are focusing on the arms and glutes and do the entire workout together in real time. Do your warm-up, grab your dumbbells and let’s start! Let me know, how it went and how you liked it! Follow me on instagram (eni.pentek), facebook (zonamovement) and YouTube (zona...

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ZONA movement with Eni

11:25 am Max, Videos | Comments Off on ZONA movement with Eni

ZONA movement with Eni

More info about ZONA movement>> Eni’s ZONA Abs Mission DVD>> Abs Mission DVD DOWNLOAD>> Free workout videos from...

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“Upper body blast” workout

1:37 pm Blog, Most Recent | Comments Off on “Upper body blast” workout

“Upper body blast” workout

Do a warm-up, train hard, have your stretch and protein and be proud of yourself! You did it again! Get in your best shape ever! Download Abs Mission...

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Banana-protein pancake

1:37 pm Blog, Most Recent | Comments Off on Banana-protein pancake

Banana-protein pancake

Today’s lunch was grilled turkey breast and banana pancake. Grilled turkey breast is nothing special, I ate it with fresh vegetables and yogurt sauce. High in protein, low in calorie, so it is always a good option for lunch or dinner. Banana-protein pancake is just awesome.  You need 3 bananas, 4 eggs and 2-4 spoons of protein powder to make 15 smaller pancakes. After mixing the ingredients you will get a rather thick mass, which is easy to work with. The amount you pour in the frying pan will decide the final size of your pancakes. I went for small, cute ones. It is important to heat the frying pan to low flame, otherwise you will burn the pancakes. You can grease the pan with some grape seed oil. I love banana-protein pancakes with maple syrup and some fresh blackcurrant.  Do you have some special recipes for healthy pancakes?...

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HIIT – the most effective fat burner

3:28 pm Blog, Most Recent | Comments Off on HIIT – the most effective fat burner

HIIT – the most effective fat burner

ZONA training is based on HIIT (High Intensity Interval Training) and functional strength exercises. Let’s examine HIIT this time! HIIT is designed to strip body fat while keeping lean mass. It is basically a combination of active and rest periods. You need to give your 100% in the high-intensity blocks (bursts) but before you knock out, it’s time for a quick recovery, which can be a low-intensity exercise or complete rest. I prefer 30 seconds on – 10 seconds rest. If you have 6 exercises and do 5 rounds, that is 20 minutes altogether. And that is enough, if you work at your maximum. Even 10 minutes of interval training can do its job. The intensity is the key and of course the right combo of exercises. Advantages of interval training Time-effectiveness HIIT only takes 10 to 20 minutes, but can burn as many calories as 40 minutes of running. If you have not much time for training just do a rapid HIIT. Cost-effectiveness You do not need to join a gym or visit classes. You can train at home following free ZONA schedule. Revved up metabolism HIIT boosts metabolism extremely. High metabolism makes fat burning much quicker. Improved anaerobic and aerobic power systems EPOC Excess post-exercise oxygen consumption is the scientific term for the HIIT’s afterburn effect. HIIT sessions force the body to work harder to build its oxygen stores back up for even up to 24 hours post-workout. So even a day after a good ZONA workout your body is still using higher amount of calories. That is just fantastic! Stress-handling It prepares you for stress, because of the fluctuating intensity. This is like an emotional roller-coaster. Just like in real life, calm and stressful periods follow each other. Body-shaping Besides its fat burning effects, it builds great muscle definition. Challenge Thanks to its alternating intensity, HIIT never gets boring. It is challenging, fun and improves not only your stamina, muscles and fitness level, but your will-power, strength and self-esteem too. This is one of my favourite ZONA interval workouts of Abs Mission DVD. Make sure you always warm up before the workout and stretch afterwards. MORE INTERVAL VIDEOS OF ANY>> ABS MISSION INTERVALL DVD...

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ZONA “Abs Mission” training program

5:00 pm Max, Most Recent, Videos | 1 comment

ZONA “Abs Mission” training program

ZONA “Abs Missioin” training program Abs Mission is an advanced fitness DVD focusing on abs and core muscles. I guess this is the area, we have to keep working on. Download  ZONA “Abs Mission” training program>> By „ABS MISSION” we trim our waistline and strengthen the abdominal and the deeper core muscles. So whenever you take off your clothes, you will be proud of your toned, flat tummy. And even those six-packs will be visible too. It all depends on the effort you put in the workouts and of course on your diet. So we are focusing on abs, but it is ZONA training, so we involve another body zone (muscle group) area as well. Zona training provides you with rapid and very efficient exercises, but for the results you have to put 100% effort into the workouts. ZONA training means freedom, results and fun to me, but for these positivities I have to make sacrifices. It is definitely worth it, but can be a bit hard when you are a starter. Once you get used to our routine, you will stick with it and can’t wait ur training time. It is highly addictive, but never mind! ZONA is all about health, mental and physical improvement and healthy lifestyle. So who would not wanna be an addict? Abs mission training program involves fat-burning high intensity cardio workouts, body-weight strength workouts, some weight training and a few static workouts like plank. You will love this program and the results! Diversity, intensity and challenges are waiting for us, so what are we still doing here? Let’s warm up and start our daily zonaaaa!!! Download  ZONA “Abs Mission” training...

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Ripped Abs

11:05 am Max, Most Recent, Videos | 1 comment

Ripped Abs

Your cardio session only needs to take about 10-15 minutes long, if it is hard enough. Now this one will be. “Ripped Abs” is a full cardio interval training. We have 5 challenging cardio exercises involving the abs. 5 workouts in intervals: 30 seconds of work 10 seconds of rest. 4 rounds altogether We are focusing on abs, but these workouts are functional and will challenge every singe muscle in your body. Our aim is to make those abdominals ripped, so we have to burn tons of calories and boost our metabolism. We have to push it hard. I want you to put 100% percent into this rapid workout. FULL VIDEO DOWNLOAD>> 1. Plank Jacks shoulder touch Starting position is a plank. Your ankle, knees, hips and shoulders are in line. Abs tight, feet together. In this position we jump wide apart, than back. Don’t drop the hip down and neither push it up. 2. High knees You are just jumping from one leg to another by lifting the knees as high as you can. Keep the abs engaged, chest is up and do not lean back, ok? Your abs power each action and the back stays vertical. 3. Dive bomber burpee Making a dive bomber and a burpee after each other is quite challenging. But its fun and fun is a highly important factor in training. So, the dive bomber first: we start in a yoga downward dog position, like plank, but your butt is pointing up. Than you come down toward the floor, then lift the chest up to cobra pose. Than you reverse it and go up this way. So you go in an arc forward and back. Try to keep your elbows in focusing on your triceps. After a dive bomber push up, you just jump into a squat and up as high as you can. 4. Plank knee touch In a nice plank you just pull your knees alternately towards the chest and touch them with the opposite hand. All the abs muscles are activated and its a great balance exercise as well. 5. Knee tuck jump You jump up by lifting both knees as high as you can. You wanna lift them in front of you and not under your bumm. The higher you lift the legs, the bigger result you’ll get. This high intensity exercise burns tons of calories and improves your stamina. So, 5 cute exercises make your abs look ripped. For first look, this workout may not seem so intense, but believe me, it is! Its gonna be hard, but I will push you through this! DOWNLOAD THE FULL...

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Killer abs combo

11:02 am Max, Most Recent, Videos | 2 comments

Killer abs combo

Killer ABS combo… sounds exciting doesn’t it? Killer Abs is a very efficient cocktail of abs burning cardio and strengthening exercises. We are focusing on abs, but it is still ZONA training, so we involve another area as well. This time it’s the arms turn. So by the end of this workout you will feel your shoulder muscles as well. This is a combo, so after certain reps we move to the next exercise and so on without any breaks. Once we finished the 4 exercises, we start again. We do as many rounds as we can for 4 minutes, then having a rest by holding a plank for 1 minute. Then 4 minutes of combo comes again, followed by another plank. And we have a 3rd round as well with a plank finish of course. DOWNLOAD FULL VIDEO!>> In a row we have 5x double burpees, 5x mountain climber – push up combos, 10 jackknives and 10 Russian twists. Now we’ll go through with each exercise with the proper form. 1. Double burpees We start with wider stands. Hands go in between your feet. Bend your knees and jump back into plank position, then next to your hands again. And then repeat, before we jump up. In a regular burpee we don’t double this movement, but now we want to give the abs a hard time. So we actually do one half burpee and a burpee without the pushup, so its gonna be faster and more cardio-like. 2. Mountain climber + pushup combo Mountain climber first! Do a nice plank, your ankles, knees, hips and shoulders are in line. In this position you just bring your knees towards the chest. You don’t wanna drop your hip and lose the movement, because your back will hurt. Exhale each time your knee comes up and keep your abs tight so you don’t fall. I love this workout so much, because I have to keep focusing on my abs and keep them tight. And this is a great cardio workout as well. Now as we want to involve the arms a bit more, we do a push up after every fourth knee raise. Never let your form break down after certain reps and always keep full range of movement for max result. 3. Jackknives The starting position for jackknife is face up on the floor with your legs straight and your arms behind your head. Tighten your abdominal muscles. And you come up as you exhale, you balance your weight on your sitting bones, and simultaneously lift your bent knees toward your chest and your torso toward your knees. Bring your arms to the side and touch your ankles. When you shorten the distance between your ribs and your hips, your rectus abdominis, also known as your “six pack,” contracts. And we are happy for that! 4. Russian twist We are on our sitting bones. We tilt backward, so our core muscles are keep working. This is only our starting position. We grab a dumbbell to make it more challenging. Now, we’re going to twist to the left, then to the right. You want to look straight ahead, twisting your torso and not your head, ok? Keep your neck neutral. Relax your back, focus on your abs! Exhale as you twist. Right, that’s it. As I said, we do altogether 3 rounds of the 4 minutes combo and the 1...

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Side circuit training

11:01 am Max, Most Recent, Videos | 2 comments

Side circuit training

Now, we are going to work on our side abs or obliques and the side butt, or the gluteus medius. It is true, that these parts of your body are highly determined by your overall body shape. But! It you don’t neglect this area and keep working on it you can reach spectacular results. When talk about abs workout most of us would go for the sit ups and crunches to form nice 6 packs. But believe me, well-developed obliques can make your midsection look more impressive. They can nicely frame the rectus abdomini with their diagonal shape. So it is worth working on them as it is worth working on the side butt as well. Gluteus medius has a huge responsibility in stabilizing the hips. A weak gluteus medius can cause knee and ankle injuries and can make activities like running or even walking really painful. Obliques are stabilizers as well, and are engaged in almost every physical activity or in movement, like twisting and flexing the spine. It is extremely important to make them strong. Download the full video and train with me in real time!>> I show you the 4 exercises of the circuit training. 1. Oblique V-up Twist and flex. Effective oblique exercises combine both of these motions and oqblique V-up is one of like that. Now I’m going to demonstrate how to do an oblique v-up. Lay down on your side. With the right arm do nothing just hold it out flat on the floor. Left hand is on the head, and you lift your straight legs and crunch to the side in the same time. Exhale as you come up. 2. Switch side 3. Pendulum Pendulum is a combination of balance, core and cardio workout and it involves gluteus medius as well. It improves strength and stamina and helps you tone up. Get into pike position. Butt is pointing up, back is straight. Raise your straight, left leg out to the side as high as you can, while your right leg is slightly bent. You are standing on the ball of your right foot. Jump and switch legs keeping the abs tight and engaged. 4. Side plank steps Side plank really hits the obliques. And now we are going to make it even harder. Start in side plank position, keep the abs tight, your whole body is in one line. We step and tilt forward, then backward. Your upper body follows the movement tilting forward and backward as well. The core is working and your arm helps balancing. 5. Switch side You will need an exercise mat and 100% effort for this workout! YOU CAN DO IT! Download full...

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1 minute abs workout

8:14 pm Max, Most Recent, Videos | 4 comments

1 minute abs workout

I bet you believed the whole workout’s going to be 1 minute! No way! We have 2 rounds of 6 exercises, 1 minute each. That is our 1 minute abs workout! Abs training is not all about crunches. I will show you very efficient abs exercises in standing, sitting and plank position as well. I bet you find them more challenging. DOWNLOAD THE FULL VIDEO!>> 2 rounds altogether of the next 6 exercises, 60 seconds each. The whole workout lasts 12 min. Do not forget about the warm-up and the stretching! 1. Twist Jacks As we are doing Jumping Jacks, we are twisting our torso in the same time. The point is to keep the hips facing forward, so your core muscles will be activated. Keep the abs tight during the 1 minute. It is a great abs and cardio workout. 2. Weighted abs combo One sit up and one jack knife with bigger dumbbell. This one is 6 kg, or about 13 pounds. That’s what I used for this combo and it was enough, I felt the resistance. Lie flat on the floor, as you exhale lift your straight legs and your torso int he same time forming a V-shape. While inhaling, lower your arms and legs back to the starting position. At the sit ups, you have to make sure, that you do not place your back flat on the floor, but keep a slight arch. We roll up and roll down. Your head is always looking straight, no chin on chest. 3. Push up – step up Start in a plank position. Lower your body all the way down. As your belly touches the floor, push yourself up and step next to your hand. Step back to plank, than up again with your other leg. Keep the elbows in as you go down in a 45 degrees angle. Use the obliques! 4. Waka-Waka I call this exercise Waka-Waka, but it is actually a double Jack. A great cardio exercise using the abs and core muscles. So, we are doing Jumping Jacks, but doubling them lifting the knees with every jump. This exercise might look easy, but it is not. It is a high intensity cardio workout and is quite challenging. Beginner version: do the double Jacks without the knee lifts. 5. Reverse crunch I love reverse crunch, because it is placing less strain on your back and neck than a regular crunch. Lie on your back and lift your straight legs toward the sky, curling your hips off the ground. In the beginner version do the movement with bent knees. 6. Elbow plank knee tuck   Get into plank position. Your whole body is in line. As you bring the knees alternately towards the chest, push your butt up. Need constant motivation? Want to do the whole workout with me, in real time? DOWNLOAD THE FULL VIDEO!>> Let me know how it went! Leave a comment here, on FB, on YouTube.  ...

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