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



488 comments on “Cardio and Strength Starter Program”

  1. private avatar image
    Private

    Private  | 

    Hi Zuzka, I would like to ask which workout you suggest after the beginner cardio and strength? The Total Body Fitness or Kettlebell for Beginners? My worries were…if I do first the Total Body Fitness maybe my body would not be strong enough any more for the Kettle Bell Beginners workout since the Total Body Fitness workout is without any weight? Is it maybe better if I do the Kettle Bell for Beginners first. I`m using now 3 kg dumbbells and the kettle bell I bought is 6 kg. 🙂 Thank you

  2. private avatar image
    Private

    Private  |  Bodø, Norway

    Have been zgym member and followed you since 2015, but now 2 years later and having 3 children in 5 years I haven’t been consistent with your workout.. I didnt write down my time or counting my reps, just followed your weekly scedule. But now, finally I have decided to take this to another more serious level! I will complete this beginner series (Even I have done a lot of you X workout) and focus more on my form and make consistent progress. It feels realy good, but on the same time a little hard.. I have decided to do this now and get in my best shape ever. Btw, after 2 years I finally got my husband to be a zgym member and we Are doing this 12 week program together.. So proud of him 😄

  3. private avatar image
    Private

    Private  | 

    Hi Zuzka and Z-Team,
    i wanted to ask you guys a question, i think i might have asked it before. Im really interested in the stretching and toning workouts, more as a stretching routine than a workout. I know you already have a stretching routine posted, the one you did at bodybuilders, but i was wondering if you could post more or include a section of them so we could choose. I love your workouts, and would like to see more yoga oriented ones, but not necessarily power yoga, more relaxing and stretching. I usually stretch 2 times a day, including your workout, and i have used your routine for a long time I keep adding or changing a few poses, but sometimes im not sure im doing a good job at it.
    Maybe you have a favourite web page you get yoga flows from?? or have some recommendations??

    tanks a million for what you do for us busy people who don’t have time to get ourselves to a gym, or are embarrassed to (I have neurocardiogenic syncopes, which makes it weird when i pass out… :D)

    Diana

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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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