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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  | 

    Day 1 complete! 👍🏼👊🏼

    Also- I have a question about the FM and WEM and timing. I grasp the concept but if I am following the zshred meal plan, often the WEM is dinner and I am an early morning workout-er. Does it matter when you have that meal? Maybe not so much in the grand scheme of things but I am looking for that 1-2% difference since I am already lean but looking for more more leanness and definition- so would it matter for that?

  2. private avatar image

    Private Member  | 
    boise, id, united states

    Zuz,
    I am IN!!
    I am going to create a second instagram account for my fitness part of life. Thank you for the suggestion.
    I am happy to be doing this challenge!

  3. private avatar image

    Private Member  | 
    scottsdale, az, usa

    My time was 5:40. The major exercise I need to work on are those damn pistols! Those slow me down because I cannot bend all the way down. Hopefully throughout the week I can improve on them!:)

    • private avatar image

      Private Member  | 
      san antonio, texas

      I hear you Ericka. I actually didn’t time myself because I knew the pistols would slow me down. I’m just excited to finally be able to do them, I could care less how fast. That will come with more practice 😅

  4. private avatar image

    Private Member  | 

    I just completed one round plus the workout of the day and it just about killed me but I did it.
    Thanks for the challenge Zuzka
    :)))

  5. private avatar image

    Private Member  | 
    ellijay, ga, united states

    Day one done!! Wow, I’m so new to video on Instagram, that I hit some snags in getting the video up (I guess it’s limited to 60 seconds??? Not having a phone and having to use an emulator complicated things, too). LOL and I totally miscounted the Everest Climbers and did double! GAH!!! Maybe that’ll make tomorrow’s feel a little easier! 😉 And now that I know the limits on the videos, maybe I can have some fun putting the others together! 🙂

    • private avatar image

      Private Member  | 
      ellijay, ga, united states

      Day 2 done, and it didn’t feel like a good day for me (though, it was expected)…I think it showed, too. 😮 Not a good night of sleep, coupled with an in-office day (which is always more hectic than a regular workday) didn’t make for a good combo! 😮 Lots of room for improvement, though! Hopefully I’ll see that tomorrow!! 🙂

      • private avatar image

        Private Member  | 
        ellijay, ga, united states

        Days 3 and 4 done, both times outside. I don’t do a lot of workouts outside (especially with the summer heat/humidity here), and wow does it make it feel harder! Shaved a minute off my time today and felt like I’m improving with my form as well! 😀

        • private avatar image

          Private Member  | 
          ellijay, ga, united states

          Finished days 5 and 6…but oh noooooo! I’m getting one of my once-or-twice-a-month DOOZIES of a migraine! 🙁 (Always around “that time” of month) Set RIGHT to ramp up tomorrow. They usually start at night, then last until the afternoon of the next day, so I should still be able to go through the 4-round Benchmark just later in the day. If there’s still the nausea involved, I might just be going at a slower pace! 😮 Of all the timing!

  6. private avatar image

    Private Member  | 
    vail, arizona, united states

    Aahhhh! Day 1 benchmark done, along with today’s workout. I feel great! I’m excited for the rest of this week! Thank you, thank you Zuzka!!

  7. private avatar image

    Private Member  | 

    2nd day challenge completed my time was 4:36minutes 1round.Really push myself harder and harder,keep in mind the proper form.Out of breath.Thanks Zuzka was nice bonus after my daily workouts.💪💪💪

  8. private avatar image

    Private Member  | 

    Day 3: 5.06 for one round.

  9. private avatar image

    Private Member  | 
    united states

    second day 3:40 sec 🙂

  10. private avatar image

    Private Member  | 

    Hi Zuzka, Day 2 is done! It was fun! <3 xoxo

    P.S: Day 1, 4:19 ( with 20 pistols alt. legs). Day 2, 4:40 ( with 20 pistols- 5/5 in row instead)

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