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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,
mam opacny problem ako ostatni. Chcem pribrat- nabrat svalovu hmotu. Mam cvicit vsetko od zaciatku? Alebo sa zamerat na ine cviky? Dakujem
Private Member |
lake tahoe, nv, usa
Cvic jako ostatni – follow weekly workout schedule. High intensity workouts (mozna bych doporucila i dvakrat denne) a jist bys mela jako ectomorph – vice sacharidu ve forme ryze, brambor, bananu, ovesnych vlocek a jinych whole grains a mozna i trochu vetsi porce. Svaly nerostou pokud je nekrmis.
Private Member |
I LOVE YOU!!! I have been watching you since you were doing body rock. I’ve done lots of your workout ‘s, so should I start from the beginning of your program?
Private Member |
lambi, faroe island
i did many of her zwows on youtube before this site. im doing this program from week 1 to 12. its beginner program witch zwows are not. but neverthe less i sweat more and push my self more on these than on the zwows. because on the program i do all reps everytime and faster than her also. in the zwows i struggles to keep up. did 7 when she did 10 f.ex so yes defnetly do this from beginning. you can do extra ones if you want also. i do this and the armbalance at same time
Private Member |
Thank you Zuzka. I lost so much weight when you were with BodyRock, but gained it all back and then some by not watching my diet, back issues, and not working out. I’m in week 2 and I love this beginner program and love the tracking system. I look forward to working out every day.
Private Member |
Hi Zuzka, I am about to complete the bunny slope workout serie (love it, thank you!!) and was thinking of joining the Zgym and carry on with cardio and strength starter program, however, I have a back condition (spondilolistesis) and I am not supposed to do any impact excercises (jumps and stuff..), which is quite limiting…any suggestions? Would the cardio / strength starter program work for me? Thanks
Private Member |
I’m excited to start my journey with Zuzka. I was able to follow her workouts when she was on BodyRock TV. Her workouts have changed my view about getting fit. I have fun and I feel great! Let’s do this! 🙂
Private Member |
HI ZUZCA, I do have two series of you :
1- Power cardio series
2-Power Strenght series
+ Six -pack power abs, two exercises on the same dvd., today I did it.
The question is I’m want to have a schedule to mix all of them , if you please can help me on that. Thank you.
I try to take a picture and download to you to probe I do have but I can’t do it.
Private Member |
Ahoj Zuzko,
cvicim ted podle Tve uzasne knihy. Chci se zeptat, co potom? Cim mam pokracovat? A nuestale se mi vtira otazka, zda 15min opravdu staci.. Jsem zvykla cvicit nekolik hodin tydne, kazdy den vetsinou dve hodiny. Tohle je revoluce.
A jeste by se zeptala na nazor na mlecne vyrobky? Patri do free meals?
Diky moc, jsi fakt neuveritelna, vubec jsem to necekala, takovym vecem neverim! 🙂
Klara
Private Member |
Ahoj Zuzka,
koupila jsem si vaši knihu fit za 15 minut denně a cvičím podle ní sice teprve 7 den,ale cítím se skvěle a navíc dodržuji i jídelníček podle vašich receptů.
Chtěla jsem vás poprosit o radu…nejsem typ co potřebuje shodit nějaké to kilo,spíše naopak přibrat svalovou hmotu,ale zároveň se zbavit i tukových polštářků kolem pasu,tak nevím jestli mám cvičit jako ostatní a nebo jinak.
Jsem spíše typ skiny flat.Při své výšce 167 cm vážím 51 kg.Již před zhruba dvěma měsíci jsem držela jídelníček na přibrání svalové hmoty kde v každém jídle jsem měla sacharidy a necítila jsem se po tomto jídelníčku,který byl ze samých sacharidů dobře.Předem děkuji za vaši odpověď a za váš čas.
Private Member |
Hi Zuzka,
I do not see how training program for beginners. Please advise me anyone? Thank you
Private Member |
lake tahoe, nv, usa
The links are in the post above and they are working – I just check them so try to click on therm. If you’re a complete beginner, start with Bunny Slope Program. If the workouts in Bunny Slope seem too easy for you, then skip to the Cardio & Strength Starter Program.
Private Member |
minneapolis, mn, usa
Hi Z and everyone !
I just joined the monthly workouts. I am just starting the bunny slope workouts first, and am wondering how long I should do the bunny slope workouts until graduating into the premium workouts?
I have been out of the this type of working out for years. I walk quite a bit with my pups, but am still about 50 pounds overweight. When I see Z doing handstands, I used to be able to do that in my 20’s! But now, being this over weight, I don’t think I will be able to do some of the premium workouts based on my extra pounds.
I have been struggling since the age of 34, which is a few years after having my twin boys. Now they are 10 years old and I have been diagnosed with hypothyroidism and have been put on meds. It has been a fight with my body for these last many years. I do not recognize my energy levels, I want sugar to stay awake, and am now heavier then when I was pregnant with my twins! It has been a very depressing journey. I am ready for a change, and want to feel better.
But, my question is how long should I do bunny slopes first, before getting into the other workouts?
Thank you!
xo
Private Member |
lake tahoe, nv, usa
Hi 🙂
I suggest you to complete the entire 9 weeks of the Bunny Slope Program and then move on to the Cardio & Strength kick starter program – it’s for intermediate beginners and the cardio exercise in that program are low impact – no jumping so it’s perfect for someone who needs to lose weight before moving to more intense routines. You should really focus on your diet because hypothyroidism is not so easy to keep in check. I think for you would be best to stick to moderate intake of carbs – not the low carb diet that I follow. You can have carbs with every meal you eat, just make sure it’s not processed carbs or junk food. Stick to healthy carbs like quinoa, rice, sweet potatoes, and oats. That’s just my 5 cents, but of course you should listen to your doctor and what she says you should eat.
Private Member |
minneapolis, mn, usa
Thank you for responding! my diet has always been a struggle for me. I do really great for a while and then when I am bad I just keep being bad. Just reading your post in being hard on ourselves totally makes sense.
I have tried low carb and you are right it is harder for me to process and I get tired easier. I have a endocrinologist/specialist who has helped a lot with my hypothyroid and says exercise will help, especially weights and weight resistance.
There is a lot of research I have been reading about hypothyroid and how some researchers believe it’s gluten related. I have tried just about everything!
I will keep with the bunny slope and go from there.
You are so talented and positive Zuzka, I am looking forward to starting.
Cheers!