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My Workouts and Weekly Schedules
Fitness | November 06, 2014
My result-driven workouts are super short but highly effective. They’re meant to push you for maximum effort. If you stay consistent and eat clean you’ll see results in no time.
Most of my workouts are anywhere between 12 – 20 minutes and some are even as short as only 5-minutes! You can easily make time to workout with me on a daily basis and get into the best shape of your life. All of my workouts can be modified based on your fitness level. Try reading this if you want tips on how to workout with me regardless of your current shape, age or weight.
My workouts are meant to help you track your progress, continue improving and breaking plateaus. If you look at the schedules every week you’ll see that a couple days a week you’re asked to repeat a previous workout and aim for better results than you had before. It’s very beneficial to keep a fitness journal and write down how you did after every workout so you can go back and see how much you’ve improved. We’re currently working on a feature that will allow you to track your progress directly from your ZGYM account. You will no doubt feel stronger, look leaner and be amazed at what you’re able to do in only a few weeks.
I post a new workout schedules every Sunday (by 11:59pm Pacific Standard Time if not earlier). These schedules incorporate brand new workouts every single week. I do this to help make it easy for you to stay on track and be consistent. You don’t have to worry about what to do everyday just follow along with me. If you want to figure it out for yourself, do it! Just pick a series and do each workout consecutively and then repeat to see how you did the second (or even third of forth) time around. I guarantee each time you’re doing better and better whether that means you’re faster and stronger or more lean and trim, you’ll notice a difference every time!
You don’t need to commute to the gym everyday, you can do all my workouts from your own home or backyard or driveway, wherever! Most of my workouts require only your own bodyweight but even if I use equipment (like a jump rope, kettlebell, hand weights, whatever) and you don’t have it, then I offer modifications so you can do it without them. I really try to make it so you have no excuses. Below is a breakdown of all my workout series currently in the ZGYM and I’ll keep updating as I add more!
Body Crush – these workouts are all body-weight exercises all the time, no equipment needed, no excuses to be given! These workouts are great for small spaces and help with not only boost your metabolism but also strength and endurance.
Cardio Shred – these workouts incorporate basic equipment, most often just hand weights. (but sometimes, chairs, jump ropes, kettle bells, etc.) They’re designed to help you break plateaus and feel fitter.
Beginner Class – featuring cardio, strength and variety of other challenges, these series are meant to be progressive. Perfect for all shapes and sizes, you can easily modify for your own fitness level and work up your strength and endurance to feel confident following along with even my most challenging exercises.
15-minute Fat Burn Series – these bodyweight only workouts are all HIIT (high-intensity interval training) workouts for all levels of fitness. You can go at your own pace (as long as it’s your max effort) and follow along through 15-minute long circuit of exercises that increase your heart rate and help promote weight loss and break plateaus.
JRC (Jump Rope Cardio) – you guessed it, these are my very popular jump rope workouts! Jump rope is great for cardiovascular strength and help jump start weight loss!
Kettlebell Series – one of my favorite pieces of equipment is the kettle bell. It’s very dynamic and not only helps build functional strength but also strengthen and tone your entire body.
Postural Therapy – this series is one of the most important. Not only doesn’t it help strengthen your core but it helps relieve pain and maintain proper alignment to benefit all aspects of your daily life.
Power Yoga – yoga-inspired flows that help increase flexibility AND strength. These move at a slower pace than than all my other workouts but still help elevate your heart rate and provide a great workout.
Summer Shred Series – this 10-workout “X” series (the X stands for X-treme results) is meant to really challenge you and encourage weight loss and toning throughout your entire body so you feel confident stripping down at the pool or beach.
More series added all the time! Join my ZGYM and I promise you won’t regret it 😉
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Hi! I just started to do your workouts and they are awesome.
I am asking my boyfriend to do this workouts with me. He injure his foot no long ago playing soccer and I know he have tendonitis by his quadriceps and left hand. His chiropractor mention that he needs to do some strength exercises, to avoid more injures in the future.
So my question is,are this exercise ok for him? should he do some exceptions or modifications?
What about the use of weights?
I am completely aware that what ever exercise or practice we do is on our own responsibility,
but I would like to hear your opinion.
Thanks for everything,
Have an awesome day!
Jennifer E.
Private Member |
What a good amino acid for weight loss
Private Member |
Hey I was just thinking to take it for weight loss . IS that really helps ?
Private Member |
bath, somerset, united kingdom
Hi Zuzka. I have a little suggestion/request if it would be an easy enough thing for you to implement. I am one of those Warriorz that have to be quiet as a mouse when I am kicking my ass with your workouts. Is there any chance that we could have QUIET workouts as another category in how you group the workouts for search. For example to collaborate workouts that have no jumps of any kind in them under such category to make it a little easier and quicker for us to select if we are not following the weekly schedule.
I don’t know much about the technicalities and practicalities of a website but if it is an easy enough thing for you to implement it would be a hugely helpful thing for myself and I sure many others too.
Big love and many thanks Zuzka xx
evlove
Private Member |
That’s a GREAT idea! Also, maybe a category for low impact (for people with knee issues)?
Private Member |
lake tahoe, nv, usa
The 15 Minute Fit Slide is a low impact series which gives you all around awesome results.
Private Member |
lake tahoe, nv, usa
Hi Evren, This is not the first time someone has asked me for QUIET workouts. I think it’s a funny name for a workout series, but you know what, I can actually create that category right now. It’s going to take a while to sort through all of my workouts and add all quiet once in there, but I’ll try my best 🙂 It’s going to be in ZGYM under workout series
Private Member |
Hi Zuzka, have you ever tried a fitness/activity tracker like the fitbit? Just curious what you think about those devices. Cheers!
Private Member |
davidson, saskatchewan, canada
Hi Zuzka, I’ve been working out with you for some time now. Love, love, love, your workouts and purchased your book which I can’t wait to receive. But I’m wondering what kind or brand of workout mat you use. I’ve been buying the yoga mats because they are thinner but with the foamy product their made of it doesn’t take long to start shredding from use. Thanks for everything you do and are.
Private Member |
lake tahoe, nv, usa
Thank you so much! I agree. The foamy mats do shred. The best exercise mat I have (the dark purple one) is from Kharma Khare and it’s so far the only mat that doesn’t shred or slide.
Private Member |
Hello! Thank you for an excellent resource, your tips and videos! I have a question for you)) you have a good muscle mass and there is no fat. Ideally!!! I go for a year to the gym! I am engaged with the weight and protein drink.I gain muscle mass, and fat! Fat does not want to! So the question !! Really engaging daily on your video tutorials to dial such a good musclе mass without fat like you! I mean not just the tone, namely muscle mass as you! Relief!
That dilemma! Go to the gym and be on the mass (as they say in Russia быть на массе). Or with proper nutrition deal with you here !!!
Private Member |
Hello Zuzka!! Congratulations for your book, I received it Yesterday and so far, it’s awesome!! I’m training mainly martial arts (Taekwon-do) and your workouts became a very good tool to improve my conditioning!! For the workouts in your book, if I wanted to incorporate pull-ups, would you suggest me to add it as an additional exercice for upper and full body workouts or instead as a replacement of an existant exercice?? What would you suggest me??
Thank you so much!! You’re an inspiration!!
Jerome
Private Member |
lake tahoe, nv, usa
HI Jerome,
I would suggest you to add pull ups as an extra bonus to the workouts from my book. If you have an easy access to a pull up bar – I would suggest you to do randomly pull ups through out the day, whenever you pass by the pull up bar.
Private Member |
Thank you very much!! 🙂
Private Member |
Hi!Zuzka!! Waiting for your answer))!!
Private Member |
Hi Zuzka! What exercises would you recommend for developing hamstring muscles? Or do you have any video focused on that? Seems I can not get these muscles in shape, thank you!
Private Member |
I used to make a lot of sport before I git pregnant. Unfortunately now I do not have a lot of time and I canceled my gym suscription cause I barely made it to go once a month and it was a waste of gasoline and time to drive there. One of my girlfriends recommended to search “zuzka light” in youtube. I was watching your amazing videos.. Wow…. I want to look like you! So, since I am a working mom and I also have a lot of business trips, your work outd would fit me good. I have two questions: what kind of equipment do I need for the trainings? A yoga mat I already have.. I have to buy what else.. Weights? A rope? Would you recommend I buy all this from the beginning? For my second question I would like to know which advantages I have if I become a member of Zgym. Are there videos here in your homepage that are NOT in youtube? Thank you very much 🙂