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New to my workouts?
Fitness | March 05, 2015
Perhaps you’ve tried gym memberships before or even a personal trainer but nothing stuck, this can easily be done in just a small amount of space in your home with access to basic equipment like dumbbells and a jump rope (both optional, you can use soup cans or laundry detergent bottles for hand weight if you don’t have access to dumbbells yet).
The CARDIO & STRENGTH STARTER PROGRAM in ZGYM is a 12-week program for people who are just starting out on their fitness journey. This program can help you stay structured and consistent, lose weight, get more lean, gain functional strength and build endurance.
You should have at least a basic understanding of exercise, if you’ve never worked out before perhaps start with the free Bunny Slope Beginner Series and then progress to the Cardio & Strength Starter.
Each workout has a progress tracker which helps you keep informed on your progress and helps you to continuously improve your fitness level. Every workout represents a challenge which turns your training into an addictive game instead of a chore. Customized dashboard will help you through the program where you can also compare your scores to Zuzka and the ZGYM community. This method doesn’t just keep you consistent with your training, it’s also the most efficient way to lose weight, build muscles, or/and improve your over all conditioning.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
I started 15 minutes to fit this eve.. day 1!
Have had book since it came out but not engaged until now.
I’m 43 was good to get my heart rate up, was giggling to myself as I am quite jolty in my movements right now.
Gonna just do it and see what happens!
Think I will do bunny workouts in morn and book excersises b4 bed.
ThankU! I’m new to this and it feels a bit silly as I’m stiff and a little out of shape but things will surely improve… I’m gonna be the fitest I’ve ever been xXx
Private Member |
Hello I’m new.
Private Member |
nyc, ny, usa
Hello! Welcome to the Zfam!
Private Member |
flint, mi, usa
I used to follow Zuzka years ago before Zgym and I always loved her workouts. Well since then, over the past 6 or 7 years a lot has happened and i’ve let myself go severely. I have gained 80-90lbs. That is huge! I have been skinny my entire life and I can’t get used to this new larger body. I have no energy and am so drained all the time but I NEED to get back in shape. It is a long road ahead of me and i’m sure good and bad days but Zuzka used to motivate me years ago and i’m hoping she can do it again. I want my life back!
Private Member |
lake tahoe, nv, usa
I’m glad that you’re motivated to get started and I hope to see your progress very soon. You know that the slender fit girl is still there, let her lead the way back to the body you were once comfortable with. Just get out of her way, because she knows exactly what to do.
Private Member |
flint, mi, usa
You have always been an inspiration to me. Thank you so much for taking the time to reply and for the extra motivation!
Private Member |
Hello ZGYM! Im new and a bit lost.
Im wondering which workout program would be the best for me since Im skinny. I’m 1.72m and 57 Kg. I used to train at the gym, I just stopped going two months ago because I don’t have the time to go anymore..
My goal would be to gain some muscle, I’m just afraid that if I pick the wrong workouts I would lose weight
I hope I could get some advice from the community.
Thank you so much in advance 🙂
Private Member |
lake tahoe, nv, usa
Hi and welcome to ZGYM!
The workouts in the weekly workout schedule build muscle and burn fat. You should get lean if you eat healthy and clean. If you want to build muscles instead of lose weight, then I would suggest to eat a bit more and increase your protein intake. It doesn’t have to be by a lot but just a little more than you’re used to. I would suggest you to keep a food journal so that you have a perfect idea of what you eat and what actually works for you. You don’t have to worry too much about the training because it’s targeted towards general conditioning, muscle building and burning fat. Your diet will help you make the difference between losing weight and adding muscles. Just pick your fitness level and follow along with the weekly workout schedule. Try not to miss a day.
Private Member |
Thank you so much Zuzka for your reply, I didnt start before because I was very sick, but now im fully recovered and ready to start <3
thank you!
Private Member |
Hi I am having trouble finding the 12 weeks beginner cardio and strength program as it is not listed and I can’t seem to find my schedule for that
Private Member |
samara, russia
Hi! It’s here:
https://zuzkalight.com/programs/cardio-and-strength-starter-program/
Private Member |
Thank you:-)
Private Member |
Hello Zuzka, I hope you are fine and safe at home, thank you for this space. It’s been hard for me since I join zgym because of job issues, a lot of pressure, today is different for me thanks god, I want uou to know that during this time zgym it has been a support and a great space to calm the mind.
I want to ask you, how is the propper form to jump rope, I have weak ankles and i was wondering if I have to step all the foot on the floor or just into the tip? and what do you recommend to strenghthen the ankles.
Private Member |
switzerland/, france
Hello and welcome here, Z posted a weekly challenge on jump rope, and I can already say it is tip (ball of foot) to be on floor. O like to strengthen my feet (and whole leg actually) by being barefoot most of the time or barefoot style of shoes. I do left-right rolls. If you are on IG, I have many ressources to suggest as I am a fan of barefoot health which goes in line with ankles.
Private Member |
lake tahoe, nv, usa
Hi, I’m doing good, thank you for asking and I’m glad you’re enjoying ZGYM.
When you jump rope you want to point your toes towards the ground and always land on the ball of your foot first before you put the heel on the ground. You can just practice jumping gently without the jump rope and focus on the feet and the landing. I would recommend you to start doing the Legs Like a Dancer series for strengthening your ankles. You can do them even on top of your daily workouts as an extra bonus or as your workout of the day – your choice, depending on your fitness level and fitness goal.