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Workout For Beginners - Legs and Abs
Fitness | February 27, 2014
This workout is great for beginners that are still having problems following my hard core workouts in the Zgym or in the Workouts category. I’ve been always focusing more on workouts that challenge people and push them way beyond their comfort zone, however I no longer want to ignore the population that needs the extra help with building their strength and endurance. I want you to succeed and I want you to be able to keep up with me. I don’t want you to feel intimidated and I don’t want you to give up. I believe in you. I believe in you more than you believe in yourself. Now get off the couch and try this simple workout:
Workout Breakdown:
1. Arm Cross Squats – 10 to 20 reps
2. Table top Crunches – 10 to 20 reps
3. Curtsy Lunge – 10 to 20 reps
4. Leg Extensions – 10 to 20 reps
Repeat this circuit 3 times and try not to take any breaks. If you feel like you’re loosing good form, then you can take a short break before you move on. I want you to aim for at least 10 reps for each exercise, but I really want you to try for 20. Remember that the key is to always push yourself beyond your comfort zone. Your workouts are suppose to be challenging for you, so that you body can start to change. What will happen if you do challenge yourself is that your metabolic rate will improve and you start to build muscles. Building muscles doesn’t mean that you will get huge and bulky. It means that you will become more lean and your body will start to burn fat at faster rate.
Take your new journey one step at a time and do not get discouraged. Enjoy the process as much as you can and be very patient with yourself. Would you be losing your patience with your friend if you were helping them to get into shape? I don’t think you would, so why being like that to yourself? Getting into shape and learning how to workout at home is fun! 🙂
Enjoy this workout and I will see you in the Zgym sooner than you think 😉
Best,
Z
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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 |
I am 46 years old. I have been working out for many years but stopped for a few. I find it hard to stay with your workouts because I cant do them and need something for a beginner.
I saw that you posted this beginner workout and I so, so appreciate it, but now I wonder how often I should work out. I dont want to get fatigued and I want to maximise the results. What would be your advice for someone my age?
Thank you so much for all that you do.
Valerie low
Private Member |
It doesn’t really matter how old you are. You could be easily doing my workouts 5 days a week, but you have to build your strength and stamina first. If you start with easy bodyweight workouts like this one, you can totally do them every day, or at least 5 days a week. Just make sure that you are not pushing yourself so hard that you’re becoming nauseous and if you happen to experience muscle soreness the next day after your workout, then do a 15 minutes of stretching instead of a workout. I believe that consistency is the key. Just try to do something every day even if it’s just for 10 minutes.
Private Member |
I think you should try to get on xbox one fitness! You have amazing workouts. And thank you for creating more beginner workouts! Appreciated greatly!
Private Member |
I’d agree you should really look into getting on the consoles(xbox one).
Private Member |
It’s 9.24pm here in NZ and after work and the hair dresser (a girls gotta do these things), making tea getting ready for tomorrow I was ready to just sneak past a workout, but saw this and went I have no choice I can do this and I did followed along to you doing the newest ZWOW but will do that one tomorrow much earlier in the day 🙂 it looks fun but hard, might even throw in a pike press in the donkey kick bit too…thank you Z 🙂
Private Member |
Hi Zuka, I enjoy workouts in the park. I wondered if have you looked into creating a phone app so we can take your workouts outdoors too? I sometimes use the womens nike app when i go to the park, but its not the same, I would prefer to have you in my ear while working out. Thanks zuka!
Private Member |
Hello Zuzka! Just found I’m pregnant 😉 do u have any workouts that don’t get the heart rate up over 140? I do your workouts daily and need an alternative now I’m pregnant. Thanks!
Private Member |
I’m not sure if you’ve been doing Zuzka workouts for a while but I’m 37 weeks pregnant with my second and have continued doing Zworkouts throughout this entire pregnancy. If you’re new to working out or Z’s workouts then ignore this advice and go with your doctor, but so long as you feel ok and aren’t doing anything different then you should be able to continue working out. I’ve only really had to modify a few things towards the end. 🙂
Private Member |
I am not a completely beginner, but I love trying new workouts 🙂 but there is one thing that I really dont understand. This workout is really easy for me, but the second one, which zuzka posted a few days ago, is really hard. I tried to do it 3 times and it always took me about 25 minutes. I was really disapointed in myself. I just hope i am not alone who was suprised by difficulty of the first workout. And honestly, I lost my motivation a little bit…
Private Member |
Hello Zuzka.
I have been a fan for a very long time and have enjoyed many of your workouts. Recently I have been suffering with lower back and knee joint pain so need to take things slowly like a beginner. My knees no longer enjoy squats and lunges and crunches cause pain in my lower back. Do you have any workouts that avoid these types of exercises. I am desperate to get my fitness levels back.
Many thanks for your advice. xx
Private Member |
Dear Zuzana,
It’s been months that i’m trying to follow you without success. I bought your Yoga and Cardio DVDs, wich I love, but still can’t follow you. Lately I decided it was time I push myself harder, no matter how tough. Yesterday I tried your beginners workout #1 and for the first time I did it, I push myself enough and was able to follow you. Today I did your beginners workout #2 and I feel so great. Can’t wait for my training of tomorrow, I finally feel motivation and that I can make the changes in my daily habits to be fit. You are a great inspiration, thank you for gaving me the step I needed to start over!
Private Member |
Zuzka this is great! I’m trying to get in shape for my birthday. I’m sooooo skinny, always being. I’d love to build some muscle, specially in my chicken legs. Help me ;-( I want to gain weight
Private Member |
Hi Zuzka,
Thanks so much for this, I also try to do the more difficult exercises, but this is very nice for a change and will help more people, who are a bit afraid to do the difficult ones. And you’re absolutely right, you have to do something EVERY DAY, even if it’s just for 10 minutes, it’s the only way to feel better and leaner. I’ve always been a sportive person and have been working out daily for about 7 months now and finally have a flat stomach and it feels soooooo good. Of course I also cut on sugar and eat healthy. So everybody, get off that couch and move your body!
Thank you dear Zuzka for being such an inspiring and positive person. Keep up the good work!