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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 |
Are you ever going to release DVDs again? I bought the cardio and strength and the yoga DVDs through Amazon years ago, and it is just easier than using a computer
Private Member |
newport beach, ca, usa
I have always been a runner. So I never really used my hands until I started training at the ZGym; and I’ve noticed that my wrists have started to hurt with even easy push ups and a plank hold :\ I’m wondering if this normal for a beginner or if I should see a doctor?
Private Member |
Hi Zuzka, new to your website, old follower.
How do you manage grains and sugar in your diet/lifestyle?
Private Member |
I’m 61 will the workout be to much for me to start?
Private Member |
lake tahoe, nv, usa
That depends on your strength and cardio level – not so much on your age. Everyone’s different. I would suggest you to start with the Bunny Slope Program and if that turns out to be too easy, then move on to the Cardio & Strength Starter Program.
Private Member |
ventura, ca, usa
This site and these workouts and your coaching has transformed me. I saw a picture of myself that looked so unhealthy, so tired and out of shape. I tried your beginner cardio and it was too hard so I went back and did the strength and cardio for two weeks. Then I went back and tried the beginner cardio and I have not stopped – even though I had to repeat week 1 in order to keep going. Now I am on week 4 and everyone comments on much better I look and I feel great. Today I have flexibility and strength that I thought I would never see again. THANK YOU SO MUCH!! The way you designed your fitness program has saved my life. Also, at 56, I have a love life again!
I am not dieting but I eat so much better than before. I just eat 3 meals a day – no snacking.
Private Member |
rome, me, usa
That is so great ! Congrats on your success!
Private Member |
ramona, ca, usa
Congratulations on your well-earned results!
Private Member |
ventura, ca, usa
I am still at it. I can run now. IFEELAMAZBALLS.
Private Member |
Hi Zuzka,
You are such an inspiration! Found you on Instagram a while ago and now I decided to go ahead and sign up for the Zgym 🙂 Just don’t know where to start? I am age 43, never really been working out on a regular basis rather started and stopped and then repeted this during the years… of course I have some basis but I would say I am weak both in Cardio and in Strength. What program do you think would suit me best? The beginner cardio or the beginner cardio and strength?
All the Best,
Jessica
Private Member |
Hi Zuzka,
You are such an inspiration! Found you on Instagram a while ago and now I decided to go ahead and sign up for the Zgym 🙂 Just don’t know where to start? I am age 43, never really been working out on a regular basis rather started and stopped and then repeted this during the years… of course I have some basis but I would say I am weak both in Cardio and in Strength. What program do you think would suit me best? The beginner cardio or the beginner cardio and strength?
All the Best,
Jessica
Private Member |
lake tahoe, nv, usa
Hi Jessica, the Cardio & Strength Starter Program is really good for beginners and anyone who’s just starting and has a limited access to exercise equipment or wants more of a narrow focus – basic cardio & strength. If you’re willing to get all the variety of equipment I use then you can also follow the weekly workout schedule for beginners and get a wider variety of workouts.
Private Member |
Hi Zuzka,
I first met your fitness program back in the days of 2012 but I have experienced a lot of things during the last 5 years. The last end of year I’ve got an injury in my left foot and I cannot return to a constant everyday discipline. I’ve decided to join ZGYM because in the past I followed your rutines with very good reesults. Now I’m older and getting results is harder. I have started running at least 3 times a week but I’m strggling stick to an everyday rutine.
I do not know where to start I was making ZWOW series but I think is time to change and I don’t know where to start.
Private Member |
lake tahoe, nv, usa
Hi Naiely, why don’t you try to follow the weekly workout schedule? There’s a new schedule every week for beginners, intermediates and advanced. Maybe you can start with the beginner schedule and slowly work your way into the intermediate level. The weekly schedule is right on the home page if you’re on the computer or on the black bar at the bottom of the screen if you’re using an iPad or smart phone.
Private Member |
Hi,
I have a question. Can you get a fit body like yours by doing workouts without any equipments, just body weight? Or do you have to add some excercises on the gym with equipment? I have on my lunch break 5 min to warm up and 20 min for body workout without equipment. I am fully aware of the importance of what I eat to get fit. But besides that, can I get that strong looking body only by working out using my body weight? I have 5 days 25 min per day.
Private Member |
lake tahoe, nv, usa
You can get into an awesome shape doing only bodyweight workouts. That’s exactly how I got into an awesome shape. I believe that if you can’t handle your own bodyweight and do the basic exercises such as pull ups, push ups, jump lunges, jump tucks, and pistol squats, then you’re not ready to lift weights. Funny thing is that most people who lift, can’t do the basic bodyweight exercises, yet they don’t believe in bodyweight workouts. It’s kind of backwards. So it is possible, but it requires great discipline not only on the mat but also in the kitchen. The thing about bodyweight workouts is that you will have to incorporate a lot of plyometric exercises (a lot of jumping) to activate the fast twitch muscle fibers and really raise up your heart rate. You have to really push yourself throughout each workout and leave all of your energy on the mat. It is possible if you’re someone who knows how to execute all bodyweight exercises with an excellent form and push yourself way beyond your comfort zone. Consistency is also a major thing. You won’t get anywhere unless you do your workouts daily – I always had 2 days a week for recovery and those days are dedicated to yoga, balance, and stretching.
Private Member |
switzerland/, france
hi Steffi,
I still have the same requirement as you..working out over lunch break and running outdoors (about 10 min) to get me to my workout place. then I do bodyweight workouts that kick my butt.
I just added 2 equipments : a flat rubber band that I can squeeze in a pocket/bra/waistband that provides equivalent to weighted exercices and I made a pull-up bar in a tree that I can leave out there. If you can’t hand a tree branch somewhere or don’t have access to a kid’s playground where you can hang, I would recommend you make a light-weight-carry-along suspension system.
I have one in mind I have done yet (but have got the supplies) : get a thin rope from hardware store that is typically holding at least your bodyweight, and 2 pieces of tubes to make handles (I will be using flexible pipe used by electricians as they are curved and about the size of good handle). Then you simply tie knots to mimic a suspension trainer. Only one point of hooking is needed.
I have been doing body weight exercices for many years before adding kettlebell and DB.
I can only second Z that if you are capable to lift your own bodyweight, then what’s the point to use equipment. (think that you probably weigh more than a set of DB…so your body is a great tool). We just need to be smart on how to use it and make modifications to ramp up.
Private Member |
I’m new to your exercise regimens myself! What are good indicators I should note of when I can start the intermediate and advanced workouts?
Private Member |
lake tahoe, nv, usa
Hi welcome 🙂 if you’re currently following the beginner workout schedule, and you feel like you could handle a more challenging workout, then by all means try to do one or two intermediates and see how it goes. And then you progress the same way from the intermediates to the advanced.