Cardio and Strength Starter Program

This 12-week program is 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.

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).

You should have at least a basic understanding of exercise, if you’ve never worked out before perhaps start with the Bunny Slope Beginner Series.

This program is progressive. Throughout the weeks you’ll start building more strength and stamina and your training becomes more challenging.  This will help you break plateaus and make incredible progress.  Repeating workouts along the way help you to not only recognize personal improvement in overall conditioning but also mentally empowering you by competing against your previous time for a better time.

On your active rest days there is a Power Yoga routine scheduled. Daily exercise is very beneficial and will build a strong foundation to further your progress in fitness long after you finish the program.  Power Yoga also helps support flexibility and muscle recovery.

Don’t forget to enter your results after each workout in the progress tracker below to unlock the next day!

Once you finish this program, you can continue building your strength and getting fitter with the 6 week No-Equipment Needed Total Body Program.

This program requires a ZGYM Membership to activate.

Please login to your account or purchase a ZGYM Subscription to view the complete post.

Note: Please log in to start the program. The Bunny Slope Beginner Program is free for everyone, but all other programs require the purchase of a membership.

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Program Schedule

Done Day Workout Reps/Time Fitness
Day 1 Beginner Strength #1
Day 2 Beginner Cardio #1
Day 3 Beginner Strength #1
Day 4 Power Yoga #1
Day 5 Beginner Cardio #1
Day 6 Beginner Strength #2
Day 7 Power Yoga #1
Done Day Workout Reps/Time Fitness
Day 1 Beginner Cardio #2
Day 2 Beginner Strength #2
Day 3 Beginner Cardio #2
Day 4 Power Yoga #2
Day 5 Beginner Cardio #3
Day 6 Beginner Strength #3
Day 7 Power Yoga #2
Done Day Workout Reps/Time Fitness
Day 1 Beginner Cardio #3
Day 2 Beginner Strength #3
Day 3 Power Yoga #3
Day 4 Beginner Strength #4
Day 5 Beginner Cardio #4
Day 6 Beginner Strength #4
Day 7 Power Yoga #3
Done Day Workout Reps/Time Fitness
Day 1 Beginner Cardio #4
Day 2 Beginner Strength #5
Day 3 Power Yoga #4
Day 4 Beginner Cardio #5
Day 5 Beginner Strength #5
Day 6 Beginner Cardio #5
Day 7 Power Yoga #4
Done Day Workout Reps/Time Fitness
Day 1 Beginner Strength #1
Day 2 Beginner Cardio #1
Day 3 Power Yoga #5
Day 4 Beginner Strength #2
Day 5 Beginner Cardio #2
Day 6 Power Yoga #5
Day 7 Beginner Strength #3
Done Day Workout Reps/Time Fitness
Day 1 Beginner Cardio #3
Day 2 Beginner Strength #4
Day 3 Power Yoga #6
Day 4 Beginner Cardio #4
Day 5 Beginner Cardio #5
Day 6 Beginner Strength #5
Day 7 Power Yoga #6
Done Day Workout Reps/Time Fitness
Day 1 Beginner Strength #6 X
Day 2 Beginner Cardio #6
Day 3 Power Yoga #7
Day 4 Beginner Strength #6 X
Day 5 Beginner Cardio #6
Day 6 Beginner Strength #7
Day 7 Power Yoga #7
Done Day Workout Reps/Time Fitness
Day 1 Beginner Cardio #7
Day 2 Beginner Strength #7
Day 3 Power Yoga #8 – Lifted Butt Series
Day 4 Beginner Cardio #7
Day 5 Beginner Cardio #8
Day 6 Beginner Strength #8
Day 7 Power Yoga #8 – Lifted Butt Series
Done Day Workout Reps/Time Fitness
Day 1 Beginner Strength #8
Day 2 Beginner Cardio #8
Day 3 Power Yoga #9
Day 4 Beginner Strength #9
Day 5 Beginner Cardio #9 X
Day 6 Beginner Strength #9
Day 7 Power Yoga #9
Done Day Workout Reps/Time Fitness
Day 1 Beginner Cardio #9 X
Day 2 Beginner Strength #10
Day 3 Power Yoga #10
Day 4 Beginner Cardio #10 X
Day 5 Beginner Strength #10
Day 6 Beginner Cardio #10 X
Day 7 Power Yoga #10
Done Day Workout Reps/Time Fitness
Day 1 Beginner Strength #6 X
Day 2 Beginner Cardio #6
Day 3 Power Yoga #11
Day 4 Beginner Strength #7
Day 5 Beginner Cardio #7
Day 6 Beginner Strength #8
Day 7 Power Yoga #11
Done Day Workout Reps/Time Fitness
Day 1 Beginner Cardio #8
Day 2 Beginner Strength #9
Day 3 Power Yoga #12
Day 4 Beginner Strength #10
Day 5 Beginner Cardio #9 X
Day 6 Beginner Cardio #10 X
Day 7 Power Yoga #12

Comments



444 comments on “Cardio and Strength Starter Program”

  1. private avatar image
    Private

    Private  |  Rosario, Santa Fe, Argentina

    Cardio #5 OMG! it was so intense for me but I love it!!!!!

  2. private avatar image
    Private

    Private  |  Soncino, CR, Italy

    No problem with strenght workouts but cardio kill me. Every. Time.
    Cardio #7 loved it with all the burpees!

    • private avatar image
      Private

      Private  | 

      Same here …Personally prefer strenght trainings more … Have one scheduled today 😉

  3. private avatar image
    Private

    Private  |  New York

    I’m doing this Cardio and strenght beginner program, and I’ll say this cardio #5 was the harder workout for me probably because was 3 rounds! but I did!

  4. private avatar image
    Private

    Private  |  Switzerland

    Dear Zuzka and Team

    Since December 2016 I am a Zgym member and I have to say I like it a lot. The different workouts motivate me every day and even tough I was sick several times during this winter, I always found the motivation to continue the program thanks to your fun exercises.

    I have just one general question and I would be happy to get an answer from you 🙂

    Now that the winter is over I can finally pursue my other “sport passions” (Biking, Hiking, Speedminton etc.). After a two hour bike tour or a long hike in the mountains I usually don’t do my Zuzka workout in the evening. But since both activities are more cardio-workouts then strength workouts my workout-plan is usually not that balanced (strength, cardio, power yoga etc.). I guess my question is – How does Zuzka adapt her workout plan to other sportive activities since she does her training daily?

    Thanks a lot for your answer!

    Best wishes -evelyne

  5. private avatar image
    Private

    Private  | 

    Anyone can explain, how to get a time right ? I’m not sure when exactly start and stop the time on exercise.

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New to ZuzkaLight.com?

Become a ZGYM Member and get in the best shape of your life!

More Info


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