No-Equipment Needed Total Body Fitness Program

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Getting in shape is now simpler than ever with this 6 week daily workout program. No dumbbells, no kettlebells, no jump ropes. It’s just you, your exercise mat and some of the most effective bodyweight exercises that will help strengthen your muscles, boost your metabolism and burn tons of calories. I have picked some of my best body weight routines and transformed these explosive workouts into a comprehensive fitness program, that will take your performance to the next level. The best thing about this program? Each workout is only 12-15 minutes long, which makes it super easy to stay consistent. Short daily training will bring you much closer to your goal than doing longer workouts 3 times a week. The last day of each week is going to focus on stretching and recovery to get your body and mind ready for the next 6 days of high intensity training.

BEFORE YOU BEGIN THIS PROGRAM

I strongly suggest you take a photo of yourself and measurements for tracking your progress. It’s hard to tell if you’re getting closer to your goal by just looking in the mirror every single day, but numbers don’t lie. I suggest you to avoid a scale that tells you only how much you weigh. As a matter of fact, those numbers can be quite deceiving. As you begin to get stronger and build lean muscles, you might gain weight while becoming tighter and slimmer. That’s because muscles are denser than fat. In order to see if you’re losing fat and getting thiner (or more muscular) you should use a tape measure. Check out my post on How To Use Tape Measure To Track Your Progress. You can use a Digital Body Analyzer Scale that can also measure your body fat percentage. You can measure yourself daily if you want – studies show that people who do daily measurements feel more accountable and therefor mores successful in sticking to a program.  To see if your current diet supports or sabotages your training, you have to allow 2 weeks of staying consistent with your diet and training. If you don’t see any positive changes (not even small ones) after two weeks of consistent exercise, then you need to do some changes in terms of your diet and eating habits. Here’s a useful article on How to stick to a healthy diet. For more useful Nutrition Tips, read through my Nutrition Guide.

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If you need energy and metabolism boost for your workouts, get my Pre-Workout Protein Blend with Botanical Fat Burner.

 

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Another supplement option for increasing fat burn is Essential Fatty Acids.

 

 

FAQ

1. Will I lose weight following this program?

Answer:

These workouts have the ability to help you lose weight, however it’s important to know that no workout program in the world will help you lose weight if you’re going to sabotage your efforts with your diet. If your goal is to lose weight, you’ll have to pair this program with eating habits that will support your goal.

 2. Can bodyweight workouts help me to build muscles?

Answer:

High intensity interval training has been known to trigger the human growth hormone and fast twitch muscle fibers. Your body will become stronger and more athletic using challenging exercises such as the ones in this program, but don’t worry about, (or hope for) any kind of huge muscle gains. Again, the visibility of your muscle tone will depend largely on your diet.

3. Can I get a lot stronger and more athletic doing this program?

Answer:

Yes! And absolutely Yes! I can’t guarantee you weight loss, or visible muscle tone, which always depends on your diet as well, but I can guarantee you, that you will become a lot fitter and stronger after only 6 weeks of working out with me on a daily basis. This will give you a great base and more strength to eventually advance into the ZGYM’s extreme workouts with equipment if you get hooked on getting into the best shape of your life!

 

4. Do I really have to do a workout every single day? 

Answer:

Yes. If you choose to do this program and you want the best possible results, I suggest you to do your training daily without skipping a beat. It’s only 6 weeks of calisthenics, you can absolutely do this!

5. What if I have my period? Should I workout?

Answer:

I suggest you stick with the program even when you’re on your monthly period. If you’re like me, you’re probably low in energy and won’t feel like exercising, but I’d like to encourage you to do your best and go through the routine even if you have to slow way down, or even pause the video. Exercise will give you energy and make you feel better.

This program requires a ZGYM Membership to activate.

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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 12 Minute Body #12
Day 2 15 Minute Fat Burn #2 X
Day 3 Body Crush #29 X
Day 4 12 Minute Body #11
Day 5 15 Minute Fat Burn #5 X
Day 6 Body Crush #36 – Upper body and Abs
Day 7 Power Yoga #53
Done Day Workout Reps/Time Fitness
Day 1 15 Minute Fat Burn #2 X
Day 2 Body Crush #29 X
Day 3 12 Minute Body #10
Day 4 15 Minute Fat Burn #5 X
Day 5 Body Crush #34
Day 6 15 Minute Fat Burn #4
Day 7 Power Yoga #52
Done Day Workout Reps/Time Fitness
Day 1 Body Crush #36 – Upper body and Abs
Day 2 12 Minute Body #11
Day 3 15 Minute Fat Burn #4
Day 4 Body Crush #34
Day 5 12 Minute Body #10
Day 6 15 Minute Fat Burn #6
Day 7 Power Yoga #51
Done Day Workout Reps/Time Fitness
Day 1 12 Minute Body #12
Day 2 15 Minute Fat Burn #7
Day 3 Body Crush #31
Day 4 12 Minute Body #3
Day 5 15 Minute Fat Burn #6
Day 6 12 Minute Body #5
Day 7 Power Yoga #53
Done Day Workout Reps/Time Fitness
Day 1 15 Minute Fat Burn #8 – SIX PACK ABS!
Day 2 Body Crush #32
Day 3 12 Minute Body #9
Day 4 15 Minute Fat Burn #6
Day 5 Body Crush #28 X
Day 6 12 Minute Body #9
Day 7 Power Yoga #52
Done Day Workout Reps/Time Fitness
Day 1 Body Crush #32
Day 2 12 Minute Body #3
Day 3 15 Minute Fat Burn #8 – SIX PACK ABS!
Day 4 Body Crush #31
Day 5 12 Minute Body #5
Day 6 Body Crush #28 X
Day 7 Power Yoga #51

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Fitness. Simplified.

Get in the best shape of your life.

In just 20 minutes a day.

Period.

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Comments



191 comments on “No-Equipment Needed Total Body Fitness Program”

  1. private avatar image
    Private

    Private  |  Tadworth, London, Uk

    Zuzka, you have mentioned to practice a balance program. Where can I find it ? Thank you

    • private avatar image
      Private

      Private  |  Tadworth, London, Uk

      What is the balance program ?

    • private avatar image
      Private

      Private  | 

      Hi, I’m also interested in the arm balance program – and finally I’ve found it! 🙂
      Check Zuzka’s Youtube chanel, you will find the 10 week arm balance challenge.

  2. private avatar image
    Private

    Private  | 

    updated — Got it to work by updating my Macbook pro. —Day 5 15 min x 5 body weight workout is not working .. please resend

  3. private avatar image
    Private

    Private  | 

    We have actually done 16 exercises not 15 🙂

  4. private avatar image
    Private

    Private  | 

    This was definitely an X workout!! Thank you so much Zuzka!!

  5. private avatar image
    Private

    Private  | 

    SUCH a fantastic workout! haha so much room for me to improve!

  6. private avatar image
    Private

    Private  |  New Zealand

    Hi Zuzka. I personally struggle a lot with my co-ordination and getting my body to move Fast!This is a really refreshing change from my heavy and slow weight training that I have been doing for years. Your workouts are getting my body responding really quickly.thankyou!

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Glad you’re enjoying it! 🙂

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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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