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



415 comments on “Cardio and Strength Starter Program”

  1. private avatar image
    Private

    Private  |  Vienna, Europe

    So for me Power Yoga #4 is a bit unbalanced compared to the beginner workouts before. You said it’s not supposed to be intense. I already finished the beginner series once (without the yoga stuff) with ease but this Yoga #4 is the hardest cardio for me ever lol. Especially because you combine those Burpee things with Push Ups & Jumping Lunges brrrr. Will work on it…

    • private avatar image
      Private

      Private  |  Estonia

      You can do it! 🙂 I just finished the program for fun – I have been member for long time. And I can tell you – as long as you keep working on it, you will get stronger each time! All luck with this PowerYoga #4 😉

      • private avatar image
        Private

        Private  |  Vienna, Europe

        Yeah i’m getting stronger with each day and i can really easily do the Strength workouts but still struggling with Cardio stuff as i’m a bit overweight i guess. Thanks for the motivation! All that is part of my new lifestyle so i will never stop exercising 🙂 Have nice day!

  2. private avatar image
    Private

    Private  |  Vaasa, Finland

    Hi everybody!
    I had a 1 month break from the program (practically whole january) cause after New Year’s I was sick for almost two weeks, then I went to Gran Canaria where we tended to run everyday in the mountains so I didn’t manage to do the workouts from Zgym. After the vacation I came home and the next weekend we had our yearly gathering with all my aunts and cousins and family so .. 😀
    Anyways, last Monday, I continued from the week 10 where I was before all that January stuff. I thought it’s okay to continue from there, because I had been pretty active in January with the running and random workouts. Now I’m on week 11, day 2, and I have to say that after the break I haven’t been able to improve my times or reps but I have given all that I have and I can tell you that I have been sweating like never before! 😀 I only have this week and next week left from the program and I’m super excited! After that I will try to move on the weekly schedule. I know it will be extremely challenging for me but I will modify the exercises that I’m not able to do. But I think the workouts should always be ” a little bit too hard” to see some real progress if you know what I mean. 🙂
    Sun is shining here in Finland and my mood is pretty good!
    Sending good energy to everyone, enjoy your Tuesday <3
    Maiju

    • private avatar image
      Private

      Private  | 

      oh wow congrats!! im on week 4 so i have a ways to go. i bet you feel great. 🙂

      • private avatar image
        Private

        Private  |  Vaasa, Finland

        Haha, I had one week left of this program and I got the highest fever I’ve had in years. I’m better now so FINALLY this week will be the last!! 😀 This has felt like the never ending program but now I’m so close!! I wonder what will happen this week.. 😀
        But anyways good for you too!! So you have already done more than 1/3 of it! That’s a lot I’d say. 🙂 And it’s getting better all the time, at least for me the firsts workouts were the most terrible through by bad condition but now it’s so nice to see some real progress. We can do this! <3

  3. private avatar image
    Private

    Private  | 

    Yes, I also feel Power yoga #4 is not really a starter program or a power yoga at all, it is more like quite hard cardio … Though I managed to keep up, Ibwas really sweaty and I couldn’t concentrate on the proper form and stretching … I feel it should be slower, so that we could give more emphasis to the form and correct moves. I was bothered especially when Zuzka said this is nowhere near to be challenging workout … Well, it was. Otherwise I just love the program, just finished week 4 😀

    • private avatar image
      Private

      Private  | 

      Andreja, I agree with you and SchnitzlXXL the PY # 4 is hard, I was out of breath and sweating too. But as Zuzka said, it should be challenging, it should be hard. Believe me, you are not alone, I am dying in my living room after each workout 😀

      And sometimes I think more slowly we are doing some excercise it is even harder. So be careful what you wish! 😀 haha

      E.g. Sumo side bends – Zuzka is doing these soooo slow, you have to hold in sumo squat position long and low down, have to focus on proper form and it is hard! My legs were in fire. If I was doing these in my pace, it would be much easier.
      Or one arm plank. If you are doing this excercise quick, it is just tap tap tap tap and you are done. But with Zuzka I feel like I am in the plank fo-re-veeer 😀 Does anybody feel it the same way?

      We can do the workouts as we want, you can pause the video. Especialy with yoga you should go in your pace, Zuzka always says you just have to keep some pace 🙂 not too much slow, but not necesary her pace.
      You can slow down, make every move and prolong the time or skip some moves and go on with Zuzka to the next excercise and finish in time with Zuzka.

      I love the program too and hope I make it to the end 😀

      Maiju welcome back.

      -z-

  4. private avatar image
    Private

    Private  | 

    Where can I find the WO breakdown for yoga #7 and #10?

    • private avatar image
      Private

      Private  | 

      @A-FIT-LIFE you cannot see the WO page? I am not at Week 7 yet, but when I click on Week 7 – Day 3 – there is Power Yoga #7. You can see the small red “i” (info) there, click on it and now you can see WO breakdown.
      You can also go to the main ZGYM page, scroll down and find the Power Yoga series, click on it and then find the WO you would like to see.
      Hope this helps 🙂
      -z-

  5. private avatar image
    Private

    Private  | 

    How can I modify reps/time of an old lesson ?

    • private avatar image
      Private

      Private  | 

      @MANUELA
      1. Go to the main ZGYM page https://zuzkalight.com/category/zgym/
      2. find the program you want, e.g. Beginner Strength
      3. find the workout you want, e.g. Beginner Strength #3
      4. Record new progress entry or you can view/edit also your past entries
      -z-

      • private avatar image
        Private

        Private  | 

        Thanks ZuzanaS😊😊😊😊

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Yes, ZuzanaS is correct. You can also click the workout title in the Program Schedule and that workout will open and show just below the Program Dashboard. The key is to scroll down to Progress Tracker and click the bar that says “View/Edit Past Entries.” 😉

      • private avatar image
        Private

        Private  | 

        Thanks ZuzanaS and Scott 😊😊😊😊

  6. private avatar image
    Private

    Private  | 

    Thank you for doing what you do!! I found you back in the Body Rock days. It was good but so hard for a beginner. When you left, I left shortly after that.
    Finally i found you again!!! I started with the bunny slope back in the summer of 2016 and it has been great. I ended up repeating some because of a long break due to illness. Now I am just about to finish the Beginner strength and Cardio. I can’t believe what a difference it has made in my body, energy level and fitness. I am with you every day and now my husband started the bunny slope Jan 1 and hasn’t missed a day. He is so amazed what a difference it has made as well.
    This format works so well for you to – looks like you have found the perfect fit. Thanks for persevering and sharing your love!

  7. private avatar image
    Private

    Private  | 

    Hello! I’ve got one question. If I missed Tuesday Strength workout should I continue with this on Wensday or I’d better go on with the Wensday Power Yoga?

    • private avatar image
      Private

      Private  |  Houston, TX, USA

      If I miss a day, I usually continue with the exercise I skipped (so I would do the Tuesday workout in your example). But I’m sure everyone has their different preferences! I don’t want to miss a workout and I don’t mind if I end up finishing the 12 week program in a slightly longer amount of time – it’s all about consistency and making it a habit in your life 🙂

      • private avatar image
        Private

        Private  | 

        Yes, I am doing just the same – I missed few days now and I am in my week 6 – I go through all the excercises, doesn’t matter which day it is … do not want to miss any of them 🙂

  8. private avatar image
    Private

    Private  |  Minnesota, USA

    I just started week 11 and I love seeing the progress! I did Beginner Strength #6X 5 minutes and 25 seconds faster than the last time I did this workout (week 7)! Often now I feel energized for a workout even on power yoga days, when in the beginning I felt like I was dragging myself along, eager for the next power yoga day for a break. It is good to be feeling fitter!

    Also, I really enjoyed power Yoga #10. 🙂

  9. private avatar image
    Private

    Private  |  Vienna, Europe

    Hahaha yeah i love that dashboard and the program schedule sooo much.
    Started with week 5 and had to do Beginner Strength #1 again.
    I gave my maximum in the first week as i had to do this workout a second time, so i thought i will fail today beating my time.
    Pushed me to the limit and was about 3 minutes faster hahaha. THIS FEELING! AAAAH its so awesome.
    The logging is doing a great job in showing me my improvements.
    Kisses & Hugs around the planet for everyone 😀

    • private avatar image
      Private

      Private  |  Vaasa, Finland

      Bravo! You sound like a true warrior! Keep going 🙂

  10. private avatar image
    Private

    Private  |  Hanford, CA, USA

    Feeling so great! Consistently worked myself to week 10. Just finished beginner strength 10x for 2nd time, 120%! Yay! I’m laughing, tho, because my video froze on the last wall sit and I’m behind my screen and I’m thinking. “Dahm, this is a Llloooong 35 seconds”. 😄

    Note to self: must get better internet.

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