Cardio and Strength Starter Program

5 minute workout 95

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

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Get in the best shape of your life.

In just 20 minutes a day.

Period.

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Comments



536 comments on “Cardio and Strength Starter Program”

  1. private avatar image
    Private

    Private  |  Norwich, Norfolk, United Kingdom

    I cannot do the bloody crow pose 🙁

    • private avatar image
      Private

      Private  |  Blackpool, England

      Give it time, the methods used to build up to doing the pose are actually pretty good and do help if you’re struggling.
      Everyone has a something they can’t do straight away (pistol squats for me, and still can’t do them) but practising daily gets you closer to success 🙂

  2. private avatar image
    Private

    Private  |  Germany

    I love that workout !!
    (strength #5)

    All the people around me see the changes of the last few month since I´m working out daily (nearly daily 😉 ) with Zuzka !
    They tell me how young I´m looking, how strong and fit !
    So it´s not just my own perception, it´s real ! 🙂 🙂 🙂
    Thank you, Zuzka and thank you all in this community, who are posting encouraging words !

    • private avatar image
      Private

      Private  | 

      Go Fitzi!
      Same thing happening over here! Keep going! That’s so encouraging 😀

  3. private avatar image
    Private

    Private  | 

    Just finished beginner cardio #10X….the mat jumps always are killer…but loved the workout!! Thank you Zuzka! Love love LOVE your workouts…they give me the energy I need to take care of my 5 kiddos!! 🙂

  4. private avatar image
    Private

    Private  | 

    Hello Zuzka,
    I am in last week and I really miss your motivation comment to each workout. Why is not it there? I liked it so much. Now I am deciding which program I will do next. If no-equipment needed or something else… 🙂

    Thank you

  5. private avatar image
    Private

    Private  |  Blackpool, England

    I found PoYo 7 to actually be very difficult… evidently my balance is awful.

  6. private avatar image
    Private

    Private  | 

    Hi, Zuzka! In the Beginner strength 6, description for exercise 3 written 12 reps but on video u do 10. Thank you

  7. private avatar image
    Private

    Private  |  Germany

    Hello there,
    it´s really hot these days in South Germany !
    I sweat before working out, I´m dripping during and after working out 🙂 😉 🙂 But still…it feels good 🙂
    The minutes in the shower are my happy moments every day !

  8. private avatar image
    Private

    Private  | 

    I was so determined (thanks to my OCD), but I can finally say I’ve mastered getting through burpees and mountain climbers! >.<

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New to ZuzkaLight.com?

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

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