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 […]
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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



364 comments on “Cardio and Strength Starter Program”

  1. private avatar image
    Private

    Private  | 

    Team Zuzka, could someone tell me if you can combine these workouts with a 45min walk or would it be too much exercise for one day? Thanks in advance.

    • private avatar image
      Private

      Private  | 

      Hi I don’t know if you got a answer to this but my opinion is that you can combine! Just be sure that you eat healthy and enough food as well:) and don’t be afraid to take a break from the walking sometimes If you need to.. The best for our body is to move and walking is good for recovery as well!

      • private avatar image
        Private

        Private  | 

        Thank you IDA, Zuzka has answered me and if you can or combine it with yoga or stretching exercises, thanks for your answer

        • private avatar image
          Private

          Private  | 

          That was a really good idea!

  2. private avatar image
    Private

    Private  | 

    I really like the cardio exercise! Especially when it’s 6 different movements because then I remember all in my head and just can give it all! This side and workouts and everything is really good and professional! I love it! Thanks allot!

  3. private avatar image
    Private

    Private  | 

    Hey fellows, I wonder – is there any option to quit the program (not just reset it)?

    I was curious how it was designed so I enrolled into it, but I’m currently following another program. It’s not a big problem but getting it off the “my programs” section would relax me more 😀

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Haha – yeah, I suppose it can get a bit overwhelming. 😉 Want me to remove it for you?

      • private avatar image
        Private

        Private  | 

        Yes, please. =)

  4. private avatar image
    Private

    Private  |  Vienna, Europe

    Hi Zuzka. Currently doing Beginner Cardio #2 and i have a question to exercise called “Chaturanga / up dog / down dog x 3”.
    How long should we hold this stretch? Just asking because i’m tracking the time and i don’t know should i hold it for 5, 10, 15 seconds?!

  5. private avatar image
    Private

    Private  | 

    Hi! How can I put some of the workouts from the cardio & strength to my favorites!? I use Samsung 7.. Thanks
    🙂

    • private avatar image
      Private

      Private  |  Minnesota, USA

      Hi Ida, I have found that the “Mark as Favorite” button is not available in the program, but if you go up to the top and choose “ZGym Workouts”, then find what you want (the Beginner Cardio, Beginner Strength, and Power Yoga all are listed there), you will find the “Mark as Favorite” button just above the Progress Tracker for the workout you chose (I hope this works for you, I use an iPhone and a laptop). 🙂

      • private avatar image
        Private

        Private  | 

        Hi!
        Thanks allot for answering! I still have not managed to find it but I guess I will find out of it soon..
        Ida

  6. private avatar image
    Private

    Private  | 

    I noticed it says 2 rounds for time. Does that mean I am only supposed to be logging the time it took to do two rounds? Or only do 2 rounds if I am timing myself?

  7. private avatar image
    Private

    Private  | 

    Just starting! Does this program include ab specific exercises? Should I be doing something extra or will the exercises include abs? Ab exercises were clear in the Bunny Slope program. Thanks!

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Ab exercises are included!

  8. private avatar image
    Private

    Private  |  Buenos Aires, ARGENTINA

    Hi Zuzka!, I´m on week 4, could you tell me if i can combine these workouts with the lifted butt workout series (Is it for advanced users?)? Thanks!

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      I don’t try it, you won’t know. Try some of the Lifted Butt Workouts that are not marked by X (as extreme) and see how you feel about them.

      • private avatar image
        Private

        Private  | 

        Hi Z! I finish the program today.Next week I will repeat cardio 7,9x and 10x all week ,and then start no equipment needed program.new program seems to be hard one so I must prepare mentally and emotionally.yeyyyy,

        • private avatar image
          Private

          Private  |  Los Angeles, CA, USA

          Good luck!! 🙂

      • private avatar image
        Private

        Private  |  Buenos Aires, ARGENTINA

        Thanks Zuzka! I´m going to try it! I have two more questions, I love training at home but sometimes I ask myself if this workouts are enough training for a day? 15 / 20 minutes is enough? And I saw you drink coffee just before the routine, I love coffee, Is It energizing? Thanks for inspiration!

  9. private avatar image
    Private

    Private  |  Catawba, SC, USA

    Hi there, This is my first time posting. I just completed cardio#5! OMG. I’m soaked in sweat, my heart is beating out my chest. That was a good/bad one. I hadn’t worked out since Tuesday as I have dizzy spells and had a pretty wicked one at work Tuesday. Doctor says in Meniere’s Disease. It’s a viral infection that causes recurring vertigo. Not fun. Am I ok to continue with these workouts? I hope so. Love them. I did had to modify the last set of burpees. But was able to keep up.

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      That doesn’t like fun at all. I can’t tell you if it’s ok for you to continue the workouts since I’m not a doctor and this is the first time I’ve ever heard of Meniere’s disease, but I read a little bit about it and I would say you should be careful so that you don’t have an episode during a workout. It would be worth finding out if exercise can actually help avoid an episode or make them less frequent. It might require more research. You’re really brave for taking on these high intensity workouts given your condition. I really hope you’ll be ok.

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