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ZGYM Benchmark Workout Challenge

August 11, 2017 | private avatar imageZuzka

Equipment for this workout:

Select Warm up & Cool Down

Low Impact Warm Up 5 minute Dynamic Warm Up Routine 27 Squats Warm Up
15 Minutes Cool down & Stretching 16 Minute Upper Body Stretching Routine Cool Down & Stretching for Busy Days Cool Down & Stretching | Front Splits MOB Therapy #1 MOB Therapy #2 MOB Therapy #3 MOB Therapy #4 MOB Therapy #5 MOB Therapy #6 MOB Therapy #7
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7

Workout Routine

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Zuzka Stretching

Workout Breakdown

Challenge: Time Challenge

*however long it takes to complete all 4 rounds

  1. 5 reps - Hand release push up
  2. 10 reps - Competition Burpee
  3. 30 reps - Jump Lunge
  4. 20 reps - Pistol Squat - alt legs
  5. 60 reps - Everest Climbers
  6. 40 reps - Air Squats

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4 rounds

Zuzka Stretching

I decided to give you guys a fun 7 day challenge and the chance to win a $50 voucher to spend in my store. The challenge starts on Monday, August 14th, and the winner will be picked at my discretion and  announced on my Instagram account on the following Monday.

Here are the guidelines:

  1. Do only 1 round of the ZGYM Benchmark Workout each day from Monday to Saturday and share your experience daily on your Instagram. You can post a picture of yourself, you can do a video and talk about your daily workout, or you can film yourself doing the workout. It’s up to you, you can be as creative as you want. On Sunday you will do the entire Benchmark Workout – all 4 rounds for time. Don’t forget to make a post about it!
  2. Make sure to tag me (@zuzkalight) and use the #zgymbenchmark so that I can see your posts and check in on you. Only a person who doesn’t miss a single day will have the chance to win. Remember that I won’t be able to see your posts if your account is private and you won’t be able to win.

Some of you are already familiar with the ZGYM Benchmark Workout and some of you have already done this workout a few times. If you don’t know what Benchmark Workout is, you definitely have to watch the video to see all the exercises, and easier modifications. The purpose of this challenge is not to beat my time or even your time. The purpose is to get you move every day and motivate you to want to be stronger and fitter. I don’t care how long will it take you to complete the workout on Sunday, I want to see your journey, and that you are participating.

Don’t be afraid to share if certain exercises are giving you a hard time. I’ll be checking in on you to support you and I’m sure others will too. You don’t have to be perfect, you just have to show up.

I’m really looking forward to see your posts. This is going to be a lot of fun!! Let me know in the comments if you’re in 🙂

P.S.  For those of you who are worried about their privacy,  you guys can create a special ZGYM Instagram account (example: @zgym_IrinaB) that you can use just for our challenges and giveaways to keep it separate from your personal accounts that you wish to keep private.

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Comments Add Comment

  1. private avatar image

    Private Member  | 
    santa cruz, ca

    This is awesome! Thank you for offering a simple benchmark workout! I like that you suggest doing just one round per day until Sunday (I’m gonna start today). This will help me gauge how quickly I can complete one round using proper and careful form, so that on Sunday I’ll can try to complete each of the 4 rounds in that time.

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    Private Member  | 
    berkel en rodenrijs, netherland

    I am in 😉 Sounds like a lot of fun!

  3. private avatar image

    Private Member  | 
    usa

    I’m in too! 😊 This is perfect for me because I’ll be on vacation all next week. This way I’ll just do the same workout each day with bodyweight only so no excuses.

  4. private avatar image

    Private Member  | 

    Yay. I will participate in this challenge. I have been doing this benchmark workout since May 2013. Although my time has improved over four years, my focus remains on form. I am excited to do one round every day. And for rounds on the last day of the challenge.

  5. private avatar image

    Private Member  | 
    santa cruz, ca

    So I did 1 round in 5:50 (after Lifted Butt 18 and 5 Min 107). I had to stretch my quads after every rep of 10 jump lunges. My quads get so tight and sore! That’s my main challenge.

  6. private avatar image

    Private Member  | 

    Yes!i’m definitly in:)i think the better time for the workout will be early morning for me. Love starting day whit your workout. Have a fun everybody!

  7. private avatar image

    Private Member  | 
    ft. lauderdale, fl, usa

    I should be okay by Monday so I’m in too:-) now, regarding your score, I’d really love to have your score added to every workout again. It always feels so good when I come close to your score, and I really miss the comparison in my tracker 🙂

  8. private avatar image

    Private Member  | 
    massachusetts, united states

    I’m definitely in!! Unfortunately don’t have an instagram but that’s ok. Today marks 1 year in the zgym!! So psyched that I joined, you have turned my wo’s into not only grueling but enjoyable. You’ve been with me for all the blood , sweat and tears ! Joining was the best fitness decision I’ve ever made. I’ve worked out for about 30 years and done everything!! You have made this past year not only body changing but so much fun!!

    Thank you as always!!

  9. private avatar image

    Private Member  | 

    Can a favorite button be added to this video?

    • private avatar image

      Private Member  | 
      los angeles, ca, usa

      Done! 😉

      • private avatar image

        Private Member  | 

        Thanks Scott much appreciated!

      • private avatar image

        Private Member  | 
        lethbridge, alberta, canada

        Hi Scott! I was just wondering if we could have a tracker under this workout as well. I may not be able to join the challenge but I would like to keep track of my times each time I do it. Pen and paper works just as well but thought I’d ask 😉

        • private avatar image

          Private Member  | 
          los angeles, ca, usa

          Totally! Just keep in mind the graph will get a little weird since you’re only doing 1 round all week, then Sunday you do 4 rounds. 😉

          • private avatar image

            Private Member  | 
            lethbridge, alberta, canada

            Not so much the tracker I guess but just a spot to write like the cool downs have. That way it goes into the calendar and I could just write my times there! Thanks Scott 🙂

      • private avatar image

        Private Member  | 

        Thanks Scott!

  10. private avatar image

    Private Member  | 
    san antonio, texas

    So looking forward to this challenge!
    Awesome idea about creating a separate ZGYM account on Instagram.

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