Site navigation and social media links
ZGYM Benchmark Workout Challenge
August 11, 2017 | 
Zuzka
Equipment for this workout:
Select Warm up & Cool Down
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
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Workout Breakdown
Challenge: Time Challenge
*however long it takes to complete all 4 rounds
- 5 reps - Hand release push up
- 10 reps - Competition Burpee
- 30 reps - Jump Lunge
- 20 reps - Pistol Squat - alt legs
- 60 reps - Everest Climbers
- 40 reps - Air Squats
_______
4 rounds
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:
- 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!
- 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.
Progress Tracker
Please login to use the Progress Tracker.
Similar Workouts
-
ZGYM Benchmark Workout Challenge
Time Challenge
-
15 Minute Cool Down & Stretching
Warm Up & Cool Down
-
Dynamic Warm Up #2 (5 minutes)
Warm Up & Cool Down
-
Stretch & Tone #1
Intermediates
-
Warrior Wednesday #9 – Flying Pigeon Workout
Intermediates
-
Warrior Wednesday #8 – Bridge Push Up Workout
Intermediates
-
Warrior Wednesday Workout – Double Unders
Intermediates | Arms / Upper Body
-
5 Minute Fat Burning Workout #70
Intermediates
-
5 Minute Fat Burning Workout #69
Intermediates
Private Member |
Challenge done! 4 rounds = 24:09!! Faster than I thought 🙂
Private Member |
munich, deutschland, germany
wow. the everest climbers are killing my time.
… i keep working on this one. 🙂 great inspiration . thank you
Private Member |
Hi Zuzka, Day 7 is done, wow !!! I have no words. It is A_M_A_Z_I_N_G how much I improved in the course of one week by just doing one round. My previous time in April was 23:19. My time now for the 4R was 16:22!!! Loved the experience. Thank you!!! xoxo
Private Member |
washington, dc, usa
Cinthia that time is pretty amazing. The Mt climbers and pistols get me every time.
Private Member |
Thanks Barbara! 👍💪🔥
Have a great weekend!
Cheers 😀
Private Member |
Wow that’s a great time! Seven minutes off your previous PB!
Private Member |
Thanks Nadia! 👍💪🔥
Have a nice weekend!
Cheers 😀
Private Member |
bangkok, bangkok, thailand
#zgymbenchmark challenge 4 rounds in 22min 22sec ✅
fearing that I would not make it through. Very happy that I finished
Private Member |
washington, dc, usa
Total workout time 20:11. Feeling proud because I shaved 1:46 off of my original time.
Private Member |
That’s so awesome Barbara!!! 👍💪🔥
Private Member |
massachusetts, united states
Whew, this was intense! I also lag time with everest climbers and pistols. Dripping sweat trying to not get sweat on my keyboard😅 My time was 19:21. Upset I didn’t log my old time , but there is no doubt that I did better. It also helped me do one round every day.
Thanks as always for challenging us Zuzka, happy Sunday to everyone!!
Private Member |
omg completed today! i am pretty proud of myself as its also the first time i have posted on instagram i really struggled taking pics of myself, now i am alot more comfortable with it, also it was time of the month this week so felt extra bloated and ugly! Well done to everyone and Good Luck xoxo
Private Member |
tampa, florida, usa
I’ve been doing this same workout for years now since Zuzka posted it! I always do it to test my endurance and it gives me a great sweat. I saw this challenge too late but I would’ve loved to do it with everyone else! Instead I just did the old “Benchmark Workout” 4 rounds full-time and I completed it in 23 minutes! I did the “jump lunges” with a 12lb dumbbell to add more intensity, and I did 40 repms jump-squats (in each set) with the POWER BAND. Boy was I feeling the burn with that power band above my knees!!!
I also created my own “Buy Out” which was:
1. High Knees with jump rope (1 minute)
2. Handstands x 20
3. DBUs x 20
4. Handstands x 20
5. High knees x 20
6. Handstands x 20
7. DBUs x 20
8. Plank Hold 1 minute
My buy out time was 8:10!
You’re all welcome to try this buy out along with the 4 rounds of the benchmark workout, it’s a maximum burn and sweat! What I love is that besides the jump rope and power band, it’s equipment free!! Sometimes I feel like I just need a kickass body weight workout!
Private Member |
scottsdale, az, usa
Finished the benchmark workout 4 rounds in 26:10. I am proud of my time since my goal was to be under30 minutes. I remember doing this before my pregnancy and it took me over 30 minutes so I am happy about this!
Private Member |
michigan, usa
Finished in 24 minutes in 87 degree sun with proper form and no substitutes. I am pretty happy with that score. Especially since the last time I did the benchmark a few years ago I couldn’t keep up with all of Zs reps. I am at awe at all these members getting Under 23 minutes. I’d say I’m pretty advanced but there’s no way I could go that fast without sacrificing form. You guys are beasts!
Fun challenge! Didn’t get to enter the instagram contest but still enjoyed and recorded the challenge. I think I should make an instagram account just for Zgym.
Just bought 2 new zuzka swim suits and I’m super excited!! 💙🖤💙🖤 💋