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 |
I was watching one of your ab routines on youtube and you mentioned a 6 week ab challenge on your website. Is this no longer available?
Private Member |
lake tahoe, nv, usa
Make sure to always check the date on the YouTube video – this one was probably really old. If you want to try really good ab workouts, check out the Upper Body & Abs Inferno series.
Private Member |
liverpool, england, united kingdom
Hi we’re so I start ?
Private Member |
lake tahoe, nv, usa
Hi Lesley, try to follow the workouts in the weekly workout schedule – there’s a workout for each day of the week: https://zuzkalight.com/zgym/workout-schedules/weekly-workout-schedule-the-week-of-october-9th/
You can always find the weekly workout schedule on the home page and in the ZGYM home page. You can’t miss it. Let me know, how it goes.
Private Member |
liverpool, england, united kingdom
Hi I have been in a bad place since I registered with your programmes, so today I completed my first class. Enjoyed it even though I struggled, as I did not realise I was on the advanced. Anyway I hope to keep up excersising every day . For ever to help my mind x. Than you
Private Member |
Good job ! Keep up the hard work! I love Zuzka’s workouts!
Private Member |
liverpool, england, united kingdom
Thank you 😊
Private Member |
liverpool, england, united kingdom
How do I fill out the progress tracker, I can’t find anything on the page to fill,our thanks
Private Member |
switzerland/, france
it should be fairly self-explanatory. For rep based workouts, enter the nr of reps you did. If like me you get lost in counting and never seems to be able to capture…just use a surrogate number (I enter either 1 or 100), enter weights if any used . I mostly use then the “notes” to add anything I want to remember/compare for next time I practice the same workout.
For time challenge, just enter the time it took you to complete the workout.
There are some “workouts” without tracker (especially “recovery” style workouts).
Only you can see your tracker.
Private Member |
liverpool, england, united kingdom
Private Member |
liverpool, england, united kingdom
Private Member |
liverpool, england, united kingdom
i have found out how to add my progress to the tracke, I know what information to add just could not find how, but I put my glasses on and now I am fine thank you for your help
Private Member |
liverpool, england, united kingdom
Private Member |
liverpool, england, united kingdom
Started your programme finally after joining last year, I am on day 4. Can’t wait to complete a whole month, I have started on intermediate as I love a challenge, sweating I do ❤️ Your 🏋️♂️ thanks
Private Member |
liverpool, england, united kingdom
Hi I have been following your schedule now for 3 weeks and the body crush programs which I have completed every day, I am noticing a difference in my waist and legs, but the belly is still blubber with a few roles ha. I really enjoy your workouts and I push myself as hard as I can. Any advice on the belly.
Private Member |
lake tahoe, nv, usa
If you’re storing fat in your belly and it’s hard to get rid off, it could be hormonal. Chronic stress and increased cortisol levels can be a cause of that. I would recommend you to implement a lot of relaxation and a good night sleep into your daily routine. Try to do fun things, laugh a lot, sleep a lot and see if anything changes.
Private Member |
liverpool, england, united kingdom
Thank you, I am stressed as I also have anxiety, and I have other issues, so I don’t get to laught a lot but great adviice, I am sleeping better since I started your excersise schedule. Thanks
Private Member |
lake tahoe, nv, usa
Welcome to the club. I think anxiety is the epidemic of this century 🙂 if it makes you feel any better, I don’t know a single person now including myself who doesn’t deal with anxiety. We all do, it’s just how we decide to deal with it and take care of ourselves and loved ones. I think it’s important to help each other, because if one person at home has anxiety, it can spread to the rest of the family. I believe it’s highly contagious. We have to try every day to show up with good intensions and the desire to make everyone including us feel good.
Private Member |
liverpool, england, united kingdom
Yes it is unbelievable the amount of people who have anxiety, I push my self every day to smile and try to enjoy peoples company, but every now and than I have just. Let the anxiety ride. X. Thank you for another great schedule exceraise today .
Can you suggest which excersise I need to practise to strengthen and gain more flexibility for my lower back, as I noticed that I am unable to do the full crab, I can not push up from my arms like I use to a few years ago. Thank you
Private Member |
liverpool, england, united kingdom
Thank you for your advice, week 5 of your programme, loving all your routines x
Private Member |
santa fe, nm, usa
The ketogenic diet will help get rid of the stubborn belly fat. It did for me!
Private Member |
liverpool, england, united kingdom
Thanks I may try the Leto diet
Private Member |
I’m new here. 🙂 I know you used to post your food journals, but have you changed that and now only share the meal plan? Just curious if I was missing anything or not. Thanks!
Private Member |
lake tahoe, nv, usa
Welcome, I hope you’ll have fun with your training. I’m no longer posting food journals, but you can purchase the meal plan if you want to follow my diet.
Private Member |
Hey Zuzka! If I were to follow any of your series like Lifted Butt or Summer Shred how do you recommend I do it? Should I just do one of the series workouts a week thrown into the rest of your weekly workout schedule?
Private Member |
lake tahoe, nv, usa
It depends on what do you want to focus on. If you want to focus on shaping up your glutes, then do the Lifted Butt program, but if you are interested in full body conditioning, then follow the weekly workout schedule. You can always swap a workout in the weekly workout schedule for the Summer Shred or other series if you like.
Private Member |
south portland, me, united states
I have 2 months to lose a minimum of 10 pounds to join the Coast Guard. I just purchased your meal plan and was wondering what would be the workout program to lose the most weight in 2 months while adding strength especially for my pushups?
Private Member |
Hey Zuzka!
I’ve been following you consistently with amazing results! A 20 lb weight loss followed by muscle shaping/building has worked wonders for me and I thank you! You’ve changed my life! My husband has seen my results so started doing his own thing with workouts from Men’s Health magazine. He’s frustrated because he feels like he is plateauing. He is a naturally thin person and just wants to build muscle. He wants to know if your workouts are specifically for women and if not what program(s) can he do for pure muscle building. He’s a pure ectomorph. I’ve tried to tell him they are not female-specific but he doesn’t believe me. Thanks so much!
Private Member |
Hi there,
I’m not Zuzka, but I’ve been a member and follower for a while now and have seen this question pop more than once. Zuzka’s library of series is really rich and varied, there’s plenty to pick from. That being said, your husband may not be interested in series such as “Legs like a dancer”, but other popular ones like Summer Shred, Cardio Shred or Body Crush (just to name a few) are examples of series that really work muscle building, so those could be options for your hubby to look into. If he was to stumble upon some kind of exercise that he doesn’t want to do, he can always substitute with something different. The series that I mentioned above include plenty of challenging exercises as push ups, pull ups, deadlifts, squats and more. For $10/month, it’s totally worthy giving it a shot, even if he doesn’t end up doing the weekly programs, he can probably find some interesting stuff to get going. Hope this helps!
Private Member |
liverpool, england, united kingdom
Hello 💕 I have completed the summer shred series along side the schedule and I am on. My last week of the upper body and abs workout again along side the schedule. Any suggestions as to what programme I should try next? I am looking for strength, tone,flibility and to lose weight. Thank you so much 😊.
Private Member |
guayaquil, guayas, ecuador
hola, yo no se si escogi bien el plan que compre y que hago que se llama bikini butt lift program ya casi termino la semana 7, quisiera saber si me aconsejas coger otro programa o cual despues de este entrenamiento, yo no soy ni principiante ni avanzada, creo que soy antes de llegar a intermedio
gracias
Private Member |
lake tahoe, nv, usa
Hola, te recomendaría que siguieras el programa de entrenamiento semanal para intermediarios por un tiempo y veas cómo se siente. Estoy usando el traductor de Google para responder, lo siento por cualquier malentendido 🙂
Private Member |
Hi, please, is there any test how to find out if I am intermediante or advanced? Thank for your help! Carolina
Private Member |
lake tahoe, nv, usa
Yes, you should try to follow the weekly workout schedule for Beginners and if you feel like you need more challenge, then start following the intermediates. If you feel like you somewhere in between, then I suggest to either stick with Beginner workouts for couple weeks and really push yourself to build more strength, or you can follow the intermediate workouts knowing that you may not be able to keep up or do the same amount of reps as me – either of it it’s fine though. The most important thing is that you feel like you’re really getting your ass kicked during these workouts. You should be completely out of breath, and you should feel like you can’t do another rep.
Private Member |
Hi Zuzka, I just saw your post on Youtube – WHY JUMP ROPE? and I would like to ask you, because you suggest that you can use it as warm up equipment – so if you could do the warm up routine with JR. I know that it is not hard to take JR and jump – but it really motivates me and help me with my exercises, when I concentrate on your voice – sometimes workouts are deadly hard and I somehow push myself trough your voice. Maybe it is strange, but you help me a lot and I am so thankful to you 🙂 P.S. Hope that you understand what I mean 😀