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New to my workouts?
Fitness | March 05, 2015
Perhaps you’ve tried gym memberships before or even a personal trainer but nothing stuck, this can easily be done in just a small amount of space in your home with access to basic equipment like dumbbells and a jump rope (both optional, you can use soup cans or laundry detergent bottles for hand weight if you don’t have access to dumbbells yet).
The CARDIO & STRENGTH STARTER PROGRAM in ZGYM is a 12-week program 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.
You should have at least a basic understanding of exercise, if you’ve never worked out before perhaps start with the free Bunny Slope Beginner Series and then progress to the Cardio & Strength Starter.
Each workout has a progress tracker which helps you keep informed on your progress and helps you to continuously improve your fitness level. Every workout represents a challenge which turns your training into an addictive game instead of a chore. Customized dashboard will help you through the program where you can also compare your scores to Zuzka and the ZGYM community. This method doesn’t just keep you consistent with your training, it’s also the most efficient way to lose weight, build muscles, or/and improve your over all conditioning.
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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 |
Ahoj Zuzka,
I am on maternity leave and joined as I really have very little time for myself right now. I can do 2 minutes warm up plus the beginners series. But I don’t know how to incorporate stretching after the exercise. I don’t have another 20 minutes or so…shall I just skip it? I skipped stretching today and my neck is terribly stiff ( – seklo ma v krku). Or do it in the evening when my hubbie comes home, would that work? Is there a super quick stretching routine I can follow? I really want to start regular exercise and hope to find a way how to do it… Ďakujeeeem za pomoc.
Private Member |
Ok, today I did include stretching and it took only 10 minutes…so it’ doable for me as well. Soo happy, such a great feeling to feel my body again! Tnx.
Private Member |
This is great! I just joined ZGym, and I was trying to find a workout schedule for beginners. It might be a good idea to have this be the first link that comes up when you click on “workouts for beginners” and then have a sub-link under it that lists all the videos for beginners. I know it’s challenging to organize web pages, especially when you have so much new content coming in! I was pretty sure at some point you would have made a plan for beginners to follow. I ultimately found this page by going back to Google and using the search term “Zuzka Light beginner workout schedule.” Thanks so much for this resource! Much appreciated!
Private Member |
los angeles, ca, usa
Hmm, good idea! I’ll discuss w/ Z. And let me say welcome to you!
Private Member |
Why “5 weeks”? Thanks
Private Member |
Could you please tell me what you suggest if I don’t have a kettlebell yet?
Private Member |
lake tahoe, nv, usa
I suggest you swap out for workouts that don’t require kettlebell instead of trying to figure out different modifications.
Private Member |
Thank you! This is so exciting! Only on day 2. You posted a bunny slope workout a few days ago and i’ve been paying for the subscription since November and all but that got me started. Something you said spoke directly to me. Thanks again I love you and these workouts are great i feel so good.
Private Member |
lake tahoe, nv, usa
Thank you I’m glad you’re enjoying the workouts 🙂 lots of love!! XO
Private Member |
Quick question on the flow of the weekly workouts: do I do Cardio #1 every day (Mon-Sat) of the first week in addition to Beginner Strength on Tues and Friday and in addition to Kettle Bell #1 on Weds and Sat for the first week (and so forth for Cardio #2 on week two)? I noticed in each of the cardio links in the written portion before the workout video you say “do this workout EVERY day until next week when I have a new cardio workout for you,” so that’s why I’m a little confused. Or do you mean that only the Cardio workouts are done on Mondays and Thursday, only the Beginner Strength workouts are done on Tuesdays and Fridays, and only the Kettle Bell workouts are done on Wednesdays and Saturdays? Basically, do I do two workouts every day with one being the cardio workout and the other being either Kettle Bell or Beg Strength, or just the one workout each day? Thanks so much for your help in understanding this! You’re a true motivation and I’m so excited to get started!
Private Member |
Hi, hun, i was looking for u, and finelly i found u 👍😉i was wondering could u suggest something for me : i love running, and i run everyday for 1 h but its not straight running its changing incline and speed, kinda interval running, what wourkouts would u suggest me after that?or instead of your cardio ill do mine, but strength exercises.My life kinda slow at the moment, i quit smoking a year ago and put up 5kg on the hardest to loose plase:belly or muffin top called. I don’t know how to eat correctly i found lots of info, but a lot of it fake, and for beiing a beginner in food department its kinda hard.I hope u can help me with any info im very grateful for any comment.
You are awesome!!!Thanks for making nation healthier 👍👍
Private Member |
hi are your exercises can be practiced men?
Private Member |
spanaway, wa, usa
I am starting my third week in the Zgym and I love it. I am a 45 year old female with diabetes. I feel amazing and strong already. I have changed my eating habits completely and am now a controlled diabetic. I have 20 lbs to lose, however I have not seen any changes either on the scale or any inches from when I started to now. My clothes fell different on me though….am I losing my mind. How long does it take for me to actually see results on the scale or the tape measure? Trying not to be disappointed.
Private Member |
lake tahoe, nv, usa
First of all welcome to ZGYM! You should be proud of yourself that you have taken the steps to start living more healthy lifestyle. I have to say tho that impatience is your biggest enemy. Don’t start to hate exercise if you don’t see changes right away. Change does not happen over night and it requires a lot of effort on your part to lose weight but it’s always doable. Remember that you have to burn more calories than you consume. Since you’re a controlled diabetic I assume you’re now on a low carb diet, which is already a huge step towards losing the extra weight. Now you just have to be patient and keep on moving every single day. Make sure you use the progress tracker and really push yourself during each workout because the more you raise up your heart rate and the more you get yourself out of breath, the more you’re kicking your body into a fat burning mode. If you ever feel like you’re losing your motivation, post a comment for the ZGYM community because we’re all here to support each other. One last thing, don’t trust the scale. The tape measure is better to assess your progress because as you start building muscles you may not be losing weight but inches in the right areas of your body. Stay strong and positive!!
Private Member |
spanaway, wa, usa
Thanks Z! Really appreciate all your doing for us!
Private Member |
columbus, oh, usa
Hi Jo! I wanted to chime in and say try a body fat monitor. I use a digital one from Amazon. Every 2 weeks I lost about .25% of body fat 🙂 but the weight stayed the same until the 4th week. I was actually surprised because 3 weeks is a short amount of time, I didn’t think I would loose body fat that fast. The monitor can be tricky though, you will get skewed results if you test after a shower.
Private Member |
Hi, I just subscribed and am a bit confused as to where to start. I’m a complete beginner and am unsure weather to start with ‘Beginner Class #1’ video, or like you suggested above ‘Beginner Cardio #1’ video? According to the above I will ignore all the ‘Beginner Class’ videos. Please could you clarify? Thank you!!
Private Member |
lake tahoe, nv, usa
Ignore beginner class, and start following the workout schedule above that starts with Beginner Cardio #1. Best of luck!! XO Z
Private Member |
ok thank you 🙂