Site navigation and social media links
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 😉
Related Posts
-
Sexy Calves in 4 Minutes
Drills
-
My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Hello! I just joined the ZGym and wanted to do either the Leg or Lifted Butt series. However, I am not sure if I need to do the series workouts every day or to incorporate them in some other way. If it’s every day, wouldn’t it be too much leg work? Thank you! Love the ZGym and Zuzka already!
Private Member |
Hi Zuzka,
can you tell me where you got your pull up station?
Thanks!
Private Member |
lake tahoe, nv, usa
I got it at the Sport’s authority store, but I’m sure you can buy a stand up pull up bar on Amazon as well.
Private Member |
Just joined paid Zuzka subscription. I love Zuzka. She’s the only fitness video blogger that I’ve ever found endearing. All the American women that do it are extremely intense and borderline intimidating or just kinda boring. The men can be even worse. Who wants to be yelled at, life is hard enough. No fear, Zuzka is here! Sweet, kind, with a gentle tone, intriguing accent, humble countenance and the most comprehensive, efficient workouts I’ve ever seen, I’m hooked! GO ZUZKA! Thanks for reinvigorating my passion for fitness and saving me from the dirty, scary gym!
Private Member |
HI ZUZKA!!!
Can I just say your simplicity and personality are just fabulous!! Honestly watching your videos on IG is what really made me want to be part of your ZGYM! I’m new, just started the cardio, strength training (damn) but I’m dripping lol. In all sincerity I’ve never seen amazing abs like yours!!! It’s defined yet still feminine!! Can you please suggest what works outs to do with the cardio and strength series?? Also they say 97% of women have cellulite, I can just accept that!! With all your years of experience and knowledge can you please guide me in the right direction?? My dream is to have abs similar to yours, but without the cellulite! From one gal to another, please help a sister out!!
Thanks you so very much for inspiring girls like me, that we can all be the most beautiful version of ourselves!!!
Private Member |
lake tahoe, nv, usa
Hi there 🙂 Basically you can pick any workout from the ZGYM on any given day, but I do suggest you do a maximum of 3 consecutive days of high intensity training. That’s why I do easy Stretch & Tone routines on Wednesdays and Sundays. If you’re new to working out or you looking to gain more strength, I suggest you start with the Cardio & Strength Starter Program because that will lead you trough your training every single day for 12 weeks. After that, you should be ready to start following my weekly workout schedule or at least for the most part. I suggest you to avoid workouts marked with X – those are extreme and it’s recommended for advanced ZGYM members. You can always pick another workout from the huge ZGYM library. It all depends on your personal preference, and what exercise equipment you have available. You can choose to do 2 workouts a day – again pick whatever workouts you feel like doing. I suggest to not do them back to back, for better results. I’d rather do my workout when I’m feeling fresh, then already exhausted from a previous workout, because the more energy I’m able to put into the workout, the stronger I get and progress will come faster.
When it comes to cellulite, no exercise in the world can get rid off it. I used to have cellulite, but it vanished when I cut starchy carbs and sugar out of my diet. I still enjoy starchy carbs or even sugary treats here and there but I make sure to earn those with my high intensity training. This approach has really helped me to keep my skin tight. It doesn’t happen over night, you have to give it a few months before you see visible results.
When it comes to abs, obviously you have to engage in training that strengthens your midsection. I haven’t had abs until I started really pushing myself in my workouts. However, not everyone will have nicely defined abs just by doing high intensity workouts. I’ve been a mesomorph (muscular type) for many years now, but if you’re starting off as an ectomorph (skinny type) or endomorph (chubby type), then your diet will play a huge role. As I mentioned, I follow low carb diet which seems to be one of the best strategies to become lean.
Please read through the Nutrition Guide at the top of the Nutrition section and also check out my weekly Food Journals for your reference.
Thank you for joining ZGYM, and for your kind words. I hope you’ll have fun on your new journey!
Private Member |
london, england, united kingdom
Zuzka hi!
The workouts are amazing.. But is it really enough to do just 20 mins per day lets say 5 / 6 times per week to see results? Obviously, with the right diet! 🙂 Thanks, Lucie <3
Private Member |
lake tahoe, nv, usa
Hi Lucie, yes that’s exactly right. If you stick to short intense workouts at least 5 times a week and pair it with a healthy diet, you can change your body and see great results – obviously not over night. It takes time to get in shape but this system works better than anything I know.
Private Member |
london, england, united kingdom
Cool! I love your program, your diet tips especially. That’s my biggestu challenge and problem – to commit to something for longer time and wait for results! But I can do it!!:)
Thanks!:)
Private Member |
lake tahoe, nv, usa
Yes you can!! 🙂 Xo
Private Member |
qc, canada
Thank you again for your great work! I have a question regarding your personal training. When you say that you do only one workout per day, does it include the one you are filming? I mean, you film only one workout per day when you do filming and this is your workout for the day?
Also, do you follow the weekly schedule?
Finally, could you talk about breathing technique sometime, in a coffee talk for example? I understand the basic “breath in / breath out” when doing the exercises, but you seem to use a more “forced” breath out, particularly with the kettle bell. I’m not sure that I do it properly and I would like also to understand why.
Thank you again!
I hope you have fun in Hawai. I went there a few years ago and I really hope to renew the experience. It’s a wonderful place!
Private Member |
stockholm, sweden
Hi
Recently started your program. Makes it more fun and less boring.
When is “No-Equipment Needed Total Body Fitness Program” coming? Is it also a fat burning program?
I do running as well especially intervall training. Do you think they also fit into HIIT?
Thanks
Private Member |
lake tahoe, nv, usa
The program should be up within a week or so… My team is working on the technical part of it, because it’s also going to be for sale – don’t worry it’s free for ZGYM members 😉
It’s going to be a program that focuses or strength, cardio and fat burn. Interval sprints are a great addition to your HIIT training.
Private Member |
stockholm, sweden
Hi I really like the 15 min fat burn work out. Lots of variety and intensity. There are not too many. Will you be launching more of them?
Thanks
Private Member |
Hello!
I’m wanting to do the Lifted Butt series. However, I am not sure if I need to do the series workouts every day? With being a member I do get the Homework everyday as well, so i’m confused is the series # just done once a week then you have the homework to do the rest of the week?
Thank you! Love the ZGym and Zuzka already!
Private Member |
lake tahoe, nv, usa
When I was posting the Lifted Butt Series for the first time, I posted one workout a week so my members would get a daily homework for the rest of the week. This series is not a structured workout program, it’s just a collection of workouts that focus mainly on your glutes. If that’s what you want to do, then I suggest you to do the Lifted Butt on Mondays, Thursdays and Saturdays. Wednesdays and Sundays should be your active rest in form of Stretch & Tone series just like you can see it in the weekly workout schedule. On Tuesdays and Fridays you can pick from any full body or upper body workouts. As for the homework, you can do that as an extra bonus on those 4 days that you don’t do the Lifted Butt workout.
Private Member |
Perfect, and thank you !!
Love all your workouts 🙂
Private Member |
Hi Zuzka,
I’ve been following you since you started Bodyrock ages ago! When you moved, I moved! I love how you promote healthy body image, rather than encouraging people to just “shed fat and be thin. ”
I love love your workouts! And I’ve seen great results from them!
The one thing I continue to struggle with is diet…. I’ve tried many different diets, and I realize my problem is they feel like deprivation diets…. I like that your approach doesn’t seem like that! I’ve done ultra low carb before and ended up quite sick (kidney infections), lethargic, and it felt like I could barely get the energy to move, let alone workout…. I did this for 3.5 months and it didn’t change…. Any suggestions?? Any thoughts on what I should do differently or what I should try that would help with this?? I want to build muscle with your workouts, so i don’t want to not have energy or not be eating enough calories to build…
Thank you so much Zuzka! You’re wonderful! I refer you to everyone that’ll listen!! 💖💖
Private Member |
Sorry hope you don’t mind me replying to this but I’m similar to you in the way my body reacts to fat… I prefer to balance my fat, protein and carbs – focussing on complex carbs as my main source of energy.. if you want some help on diet that doesn’t feel like deprivation I’d highly recommend Sarah’s Day or Zanna van Dijk on YouTube.. both are all about balance and incorporating healthy treats into your diet every day 🙂
Private Member |
No, I totally appreciate the response! This is helpful! I was starting to feel like I was alone with this problem! Everyone always says they feel amazing and energized on ultra low carb high fat diets, and despite my best efforts, that’s not how I feel… So thank you for the tips! I’ll definitely look into those YouTube channels!!
Private Member |
stockholm, sweden
Hi Zuzka,
Thanks for launching another 15 fat burn. Just finished a session. Great.
Your programs sure makes a difference
thanks
Per Ake
Private Member |
Curious if you could list the equipment and offer any recommendations when looking to purchase accessories for training such as resistance bans, exercise ball, jump rope and the various weights for dumbbells?!
I really look forward to my workouts each day!! Thank you thank you thank you 🙂