Site navigation and social media links
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.
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 |
Hi everyone and hi Zuzka. I am new at ZGYM and just started week 2… I must say I am struggling quite a bit to do the exercise the way you teach us, let alone keep up with you. let’s see… as said I have just started. I hope I will surprise myself soon.
I was reading the beginners’ programme and I don’t understand why do you write “you will have 5 weeks to complete all of the Beginner Workouts (Cardio & Strength)”. Isn’t it 11 weeks? thank you for the clarification
Private Member |
lake tahoe, nv, usa
It suppose to be 11 weeks. The fact that you’re struggling with the workouts at the beginning is not a bad thing. If there’s no struggle there’s no improvement. These workouts are suppose to be challenging for beginners. You are suppose to really push yourself to improve. Don’t let the struggle discourage you, embrace it and enjoy the sweat and burn.
Private Member |
Ahoj,
I’m not sure I understand the beginner.
In the general instructions for beginners, you write that we should do Week 1: 1. beginner cardio, beginner strength, kettlebell, cardio, strength… and then continue week 2 with beginner cardio 2, beginner strength 2, kettlebell 2, cardio, strength 2 etc.
But in the description to beginner cardio 2, you write that we should do the same video for the whole week.
So, which instruction is correct?
Thanks very much!
(Greetings from Slovakia)
Private Member |
Hi Zuzka! I joined ZGym for a guidance towards best shape of my life.I wish to have body like yours or ish 😊 and wiling to work very hard.Been following you on youtube till Zwow 71 than i joined ZGym.There are so many workouts of yours that i am getting lost in;)) Should i just follow weekly schedules or do something more intense every day in order to get body shape as yours especially upper body 😊 Is it really enough to have minimum equipment such as kettlebell,rope or so? 😊 Thank you;)
Private Member |
Jurate I would suggest you try the schedules for a month or a couple of weeks so you can try lots of different routines that are included within the schedule? And for a Sunday when zuzka only has a power yoga you could pick one of the type of workouts that would be new to you as they weren’t included in a schedule I.e butt lifts? In this way you will quickly get to know how it all works😇
Private Member |
I’m new to the site and I thought it would be helpful for beginners to get a list of equipment we need for the workouts. 🙂
Private Member |
netherlands
@LOVEBUG5502: YES indeed Im searching for the same list;-)
Private Member |
Hi Zuzka, I would like to ask you when it is possible to start with your exercise after c-section (had one 3,5 months ago). I feel OK and the scar is healed. I have not done any exercise past 5 years. One more question…. :-). Is it better to do your exercise in the morning (when I am knackered from the lack of sleep) or in the evening (when I am knackered from the care of 3 kids :-D). Thanks a lot for response. K
Private Member |
I have just joined the beginner program but am wondering if there is a way to jump to beginner workout #5? I have been doing kettlebell routines for a few weeks now so would like to start with #5. Thanks
Private Member |
los angeles, ca, usa
Right now, the only way would be to trick it by manually enter in fake times into the Progress Tracker for each of the preceding days. 😉
Private Member |
Zdravím Vás Zuzka,
roky som chodila do fitka ale nikdy som nevidela na sebe také zmeny ako po Vašom cvičení pre začiatočníkov, ktoré som ukončila a chcela by som sa s Vami poradiť čo cvičiť dalej aby som zasa trocha postúpila. 15 minútové cvičenia sú fajn a chcela by som precvičovať celé telo s tým, trocha viac sa zamerať na brucho.
Dakujem Vám za odpoveď.
S pozdravom Martina
Private Member |
hi zuzkaa! i have just finished the begginers workout,,,,,, i want to know whats next? theres so many weeks and numbers im kind of lost ….. please help i want to keep doing this im so motivated! thank you !
Private Member |
Hello Zuzka and fellow “Z”s. This is my 4th day doing your work outs, Zuzka, and I’m very impressed so far. I look forward to working out with you exerices programs everyday that I really feel I becoming addicted, but in a good way. Peace and Blessings
Private Member |
slovakia
Hi Zuzka,
I love your workouts and the variety of weekly schedules keep me really motivated and still interested. I wanted to ask you as an expert, is it possible that one side of my body is a little bit more defined than the other one? Should I focus on less defined side more in order to get an even result or just let it be?
Thank you
Simona
Private Member |
lake tahoe, nv, usa
As weird as it sounds, it is possible. It is also more than possible that one side of your body is slightly thicker than the other. I tent to do the same amount of reps on each side in a workout and focus on fixing any muscular imbalances via postural therapy routines which you can also find in the ZGYM.
Private Member |
slovakia
Should I be doing these postural therapy routines every day after every workout?
Private Member |
lake tahoe, nv, usa
If you have any pain, yes. You can do that before your workout, or after. I tent to do them before my workouts, because it’s better to put your body into the neutral before you start pushing, pulling or jumping. If you want to do postural therapy just as a prevention, you can do them every other day or 3 times a week.