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  • Zuzka 30 Day Calendar

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    ForeverSleeping
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    Zuzka's 30-day ZGYM workout program consists of a variety of high-intensity interval training (HIIT) workouts focused on strength, cardio and yoga. Each day provides a different full-body workout routine alternating between Zshred and ZWOW programs, with some rest days. The workouts include exercises like burpees, squats, lunges and pushups done in circuits, rounds or as many reps as possible in set times to get in the best shape in 30 days.

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    Zuzka 30 Day Calendar

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    Zuzka's 30-day ZGYM workout program consists of a variety of high-intensity interval training (HIIT) workouts focused on strength, cardio and yoga. Each day provides a different full-body workout routine alternating between Zshred and ZWOW programs, with some rest days. The workouts include exercises like burpees, squats, lunges and pushups done in circuits, rounds or as many reps as possible in set times to get in the best shape in 30 days.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    713 views31 pages

    Zuzka 30 Day Calendar

    Uploaded by

    ForeverSleeping
    Zuzka's 30-day ZGYM workout program consists of a variety of high-intensity interval training (HIIT) workouts focused on strength, cardio and yoga. Each day provides a different full-body workout routine alternating between Zshred and ZWOW programs, with some rest days. The workouts include exercises like burpees, squats, lunges and pushups done in circuits, rounds or as many reps as possible in set times to get in the best shape in 30 days.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 31

    Zuzkas ZGYM Workout Program

    Get Fit in 30 Days

    DAY 1
    NOTES:!

    Todays workout: Zshred #16!

    BUY IN/ BUY OUT: !


    ! 10 Side Hops into Flyback Burpee! ! 10 Dragon Lunge/ Plank Row/ Bird Dog! ! 5 Jump Lunge/ Push-up!

    13-min AMRAP!

    1-min Jump Rope!

    DAY 2
    NOTES:!

    ! ! ! ! ! !

    3 ROUNDS for TIME!


    10 One-arm DB Squat! 20 Low Jack! 30 Dragon Lunge + Side Kick! 20 Low Jack! 10 Squat + Twist! 20 Low Jack!

    Todays workout: ZWOW #75!

    DAY 3
    Today is an active rest day.! Take your dog for a hike, go to the park with your kids, anything you can do to stay active and keep moving! !

    NOTES:!

    ! ! ! !

    10 Scorpion Push-up! 30 Front/Back Low Lunges! 10 High knees (10) to Burpee! 10 3-point Ab to Toe Touch Combo!

    3 ROUNDS for TIME!

    Todays workout: ZWOW #83!

    DAY 4

    NOTES:!

    DAY 5
    Todays workout: Zshred #20!

    2 ROUNDS / ! 1-min each exercise!


    ! Jump Rope! ! Commando Push-up/ Jump Tucks! ! Jump Rope! ! 3 Jump Lunges into Up/Down Dog! ! Jump Rope! ! Goblet Squat! ! Jump Rope! ! Reptile Plank Jumps!
    !

    DAY 6

    Todays workout: Z power yoga #1!

    Today is a rest day!! Focus on your healthy diet and making smart choices. Try to stay active today and stretch often. !

    DAY 7

    DAY 8

    NOTES:!

    Todays workout: Zshred #26!

    15-min AMRAP!
    ! ! ! ! ! 20 Ballerina Squats! 20 Air Plane Jump-ups! 20 Weighted Ab Triangles! 10 Air Plane Burpees! 20 Toe Touch Butt Lifts!
    !

    NOTES:!

    Todays workout: ZWOW #81!

    BUY IN/ BUY OUT: !


    ! 10 Side Hops to Side Burpee! ! 10 Side Plank Weighted Pull! ! 10 Single-leg Plyo Jump!

    3 ROUNDS for TIME!

    50 Weighted Air Squat!

    DAY 9

    DAY 10
    Today is an ! active rest day!! Reflect on your accomplishments so far and stay focused on your goals!!

    NOTES:!

    Todays workout: Zshred #21! ! 2-min Jump Rope (alt. every 30 seconds medium/fast speed)! ! 15 Burpees! ! 2-minute Jump Rope (alt. every 30 seconds medium/fast speed)! ! 15 Kick Through Push-ups! ! 25 Squat/ Jump Lunge!

    PYRAMID CIRCUIT!

    DAY 11

    DAY 12
    NOTES:!

    Todays workout: ZWOW #85! ! 10 OH Jump Lunge (3) to Pistol Squat! ! 3 Elevated Pike Press to 30-sec Plank Hold! ! 10 Forward/Backward Chair Lunge! ! 10 Alt. Single-side Tricep Dips!

    15-min AMRAP!

    NOTES:!

    Todays workout: Z power yoga #3!

    DAY 13

    DAY 14
    Today is a rest day!! Be creative with healthy recipes. Make eating healthy enjoyable!!

    ! 10 Single-leg Burpees! ! 10 Weighted Dead Lifts ! ! 10 Low Jack (10) w/ Clapping Push-up! ! 10 R/L Weight Lunges (each side)! ! 10 Chair Step-up into Dragon Lunge (5)! ! 1-min V-Hold! NOTES:!

    3 ROUNDS for TIME!

    Todays workout: Zshred #14!

    DAY 15

    DAY 16
    NOTES:!

    ! ! ! ! !

    4 ROUNDS for TIME!


    10 Jump Tucks! 20 Strict Mountain Climbers! 30 Side-to-Side Push-ups! 5 Pistol Squats (each leg)! 20 Side Jump Lunges!

    Todays workout: ZWOW #94!

    DAY 17

    DAY 18
    Todays workout: Zshred #28! ! ! ! ! ! !

    3 ROUNDS for TIME!


    1-min Jump Rope! 15 Weighted Jump Squats! 1-min Jump Rope! 15 Plank Jacks! 1-min Jump Rope! 10 Weighted Back Lunge Knee Crunch!

    NOTES:!

    Todays workout: ZWOW #80! ! 20 Weighted Lateral Chair Step-ups! ! 10 Leap Jump Burpee ! ! 10 Crouching Tiger Exercise! NOTES:!

    4 ROUNDS for TIME!

    DAY 19

    DAY 20

    Todays workout: Z power yoga #5!

    DAY 21

    NOTES:!

    Todays a rest day. Dont forget to stay hydrated, try adding lemon to your water for extra flavor!!

    Todays workout: Zshred #8!

    ! 10 Renegade Push-up/ Jump Tuck (3) / One-leg Squat! ! 10 Single-leg Plyo Push-offs! ! 10 Step Weighted Squat Walk ! ! 10 Competition Burpee!

    3 ROUND for TIME!

    BUY IN: 2-min Jump Rope!

    NOTES:!

    DAY 22

    NOTES:!

    DAY 24

    NOTES:!

    DAY 25

    Todays workout: Zshred #19! ! 10 - 1 Burpee ! ! 1 10 Backward/ Forward Weighted Lunge! NOTES:!

    BUY IN: 100 Air Squats!

    DAY 26

    Todays workout: ZWOW #77!

    ! ! ! !

    1-min Jump Rope! 20 Dumbbell Swings! 20 Jump Lunges! 10 Lunge Twists (each leg)! NOTES:!

    4 ROUNDS ! for TIME!

    DAY 27

    Todays workout: Z power yoga #7!


    !

    DAY 28

    Take a ! rest day from working out. Take time to learn something new and exciting.!

    Todays workout: Zshred #10!

    DAY 29
    NOTES:!

    BUY IN/ BUY OUT: !


    1-min Jump Rope! 1-min FAST Jump Rope! 100 Single-arm KB Swings!
    !

    ! 20 High-Jump Burpee! ! 20 Hand-Stand Push-ups!

    3 ROUNDS for TIME!

    DAY 30

    Todays workout: ZWOW #79! ! 20 Single-leg Elevated Lunges (each leg)! ! 20 Elevated Plank Stepdowns (alt. each leg)! ! 10 Leap Jumps! NOTES:!

    15-min AMRAP!

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