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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  | 

    Time 4:15.

    Had to sub everest climbers to regular mountain because just finished daily workout before this challenge and my abs are on fire.

  2. private avatar image

    Private Member  | 
    perth, wa, australia

    I missed seeing this so it’s Day 1 for me – going to do til the end of the week anyway. 4:05

  3. private avatar image

    Private Member  | 

    Hi Zuzka, Day 3 is done! xoxo

    P.S: My time 4:37. 🙂

  4. private avatar image

    Private Member  | 

    Hi everyone,

    I though of sharing some of my experience thus far with this challenge and workouts in general:
    – when doing the workouts I try to focus on proper form before anything – it helps most to reduce time in my perspective to take shorter breaks as opposed to doing an exercise at warp speed; 1st – Form, 2nd – shorter breaks; if you optimized your speed and form in time you will take shorter and shorter breaks between exercises – this is in my perspective the best way to do a time challenge workout
    – when doing the benchmark, I always follow Z’s pace – it gives me a euphoric feeling to synchronize my last round with hers – haha…kinda like buddies in workout; sometimes, if I finish my round faster (i.e.: I take no breaks during 30 jump lunges and she takes one every time, I would add an extra round of jump lunges synchronized with her round of 10 in the 30…)

    To keep the Benchmark varied I did the following:

    Monday:
    Benchmark was buy-in with hand-stand push-ups in lieu of the hand release. Made Summer Shred feel grueling!!!! Form on strength exercises suffered a bit…more…:-) Motto for Summer Shred workout: Ah!Ah!Ah!aaaa STAYING ALIVE! It was fun, but not a very inspired call if your goal is muscle mass gain and/or maintenance…

    Tuesday:
    Did Jump rope cardio 4 – a superbe combo of jump rope and the benchmark! It was a buy-out to Low Impact 1 WO of the day. Form did not suffer for strength exercises. Motto for JRC 4: “What aaaaaa feeling! Bein’s believin’! I can have it all! Now I’m dancing for my life! Take your passion! And make it happen….tralala” Obviously a much more inspired choice to do this as buy-out from my perspective….If a seasoned exerciser Benchmark is more cardio if not done the full 4 rounds, which is why I enjoy doing it as a buy-out, to make sure the actual workout does not suffer form-wise.

    Wednesday:
    Not yet done, but I plan 12 min AMRAP buy-in of the Benchmark circuit followed by the Stretch and Tone of the day…I will still put Z in the background because I need her company haha! Anticipated mind-soundtrack: Reeeeeelax! Take it eeeeeasyyyy! – the MIKA song looool

    Additional observations from my Zgym Benchmark experience:
    – in the beginning, the workout for just was round was extremely compelling strength-wise; after 2+ years of doing it every month or so the body was more efficient at doing the moves without it being such a challenge….for me this was after 2 years…maybe some will adjust much quicker; honestly, even now, the last time i did it the full 4 it was challenging for strength (with proper form);
    – if you do not feel after a round just a little bit winded – you may not have proper form or you may not be pushing hard enough (too long breaks); depending on what you want to use the benchmark circuit for – if you want to use to practice the moves, then by all means do not care about exertion;

    Planning of challenge:
    Thursday: 15 min Amrap of benchmark as buy-out
    Friday: 3 rounds Benchmark for time as buy-out
    Saturday: 2 rounds B for time as buy-out (harder HIIT for me before – SS 30)
    Sunday: 4 rounds B as main workout (because of this I will take Monday as a stretch and tome day 🙂 )

    Hope this was as fun for you as it was for me! Good luck with you challenge for the rest of the week!

    Infinite thanks to Z for all she does!

  5. private avatar image

    Private Member  | 

    Hi Zuzka, Day 4 is done! xoxo

    P.S: My time was 4:16. 🙂

  6. private avatar image

    Private Member  | 

    Hi Zuzka, Day 5 is done! xoxo

    P.S: My time 4:20.

  7. private avatar image

    Private Member  | 
    massachusetts, united states

    Whew, done day 5! Still working on pistols so I’m doing the goblet squat, but beat my time again today 3:56, I know obviously
    if I were doing pistols it would slow me down more but thats ok , I’ll get there, now on to lifted butt and 5minute fat burn, then pistol practice and handstands!!
    Thanks

  8. private avatar image

    Private Member  | 
    stockholm, sweden

    This is fun! I love to check in on all others doing the challenge. I love to have other challenges as well in the future. What about 100 competition burpees a day as a time challenge?
    This week I have been doing only this challenge and not the weekly schedule, since I have been fighting a cold (a small one). This was perfect and still something.

  9. private avatar image

    Private Member  | 
    perth, wa, australia

    I didn’t see this challenge until Weds so this is my day 4 (I’m in Oz so a day ahead). Today was my pb of 3:50 after Summer Shred #30. Feel amazing this morning and now off to do a tree high wire course. Happy weekend everyone. x

  10. private avatar image

    Private Member  | 

    Hi Zuzka, Day 6 is done!!! xoxo

    P.S: My time 4:21.

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