Zuzka’s ZGYM Workout Program Get Fit in 30 Days DAY 1 NOTES:! Today’s workout: Zshred #16! ! BUY IN/ BUY OUT: ! 1-mi
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Zuzka’s ZGYM Workout Program Get Fit in 30 Days
DAY 1 NOTES:!
Today’s workout: Zshred #16! !
BUY IN/ BUY OUT: ! 1-min Jump Rope!
13-min AMRAP!
• 10 Side Hops into Flyback Burpee! • 10 Dragon Lunge/ Plank Row/ Bird Dog! • 5 Jump Lunge/ Push-up!
DAY 2 NOTES:!
Today’s workout: ZWOW #75!
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!
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! !
Today’s workout: ZWOW #83!
NOTES:!
• • • •
3 ROUNDS for TIME!
10 Scorpion Push-up! 30 Front/Back Low Lunges! 10 High knees (10) to Burpee! 10 3-point Ab to Toe Touch Combo!
DAY 4
NOTES:!
DAY 5 Today’s 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
Today’s 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:!
Today’s 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:!
Today’s workout: ZWOW #81! !
BUY IN/ BUY OUT: ! 50 Weighted Air Squat!
3 ROUNDS for TIME!
• 10 Side Hops to Side Burpee! • 10 Side Plank Weighted Pull! • 10 Single-leg Plyo Jump!
DAY 9
DAY 10 Today is an ! active rest day!! Reflect on your accomplishments so far and stay focused on your goals!!
NOTES:!
Today’s workout: Zshred #21! !
PYRAMID CIRCUIT!
DAY 11
• 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!
DAY 12 NOTES:!
Today’s workout: ZWOW #85!
15-min AMRAP!
• 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!
NOTES:!
Today’s workout: Z power yoga #3!
DAY 13
DAY 14 Today is a rest day!! Be creative with healthy recipes. Make eating healthy enjoyable!!
Today’s workout: Zshred #14!
3 ROUNDS for TIME!
• 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:!
DAY 15
DAY 16 NOTES:!
Today’s workout: ZWOW #94!
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!
DAY 17
DAY 18 Today’s 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:!
Today’s workout: ZWOW #80! !
4 ROUNDS for TIME!
• 20 Weighted Lateral Chair Step-ups! • 10 Leap Jump Burpee ! • 10 Crouching Tiger Exercise! NOTES:!
DAY 19
DAY 20
Today’s workout: Z power yoga #5!
DAY 21
NOTES:!
Today’s a rest day. Don’t forget to stay hydrated, try adding lemon to your water for extra flavor!!
Today’s workout: Zshred #8! !
BUY IN: 2-min Jump Rope!
NOTES:!
3 ROUND for TIME!
• 10 Renegade Push-up/ Jump Tuck (3) / One-leg Squat! • 10 Single-leg Plyo Push-offs! • 10 Step Weighted Squat Walk ! • 10 Competition Burpee!
DAY 22
NOTES:!
DAY 24
NOTES:!
DAY 25
Today’s workout: Zshred #19! !
BUY IN: 100 Air Squats!
• 10 - 1 Burpee ! • 1 – 10 Backward/ Forward Weighted Lunge! NOTES:!
DAY 26
Today’s workout: ZWOW #77!
• • • •
4 ROUNDS ! for TIME!
1-min Jump Rope! 20 Dumbbell Swings! 20 Jump Lunges! 10 Lunge Twists (each leg)! NOTES:!
DAY 27
Today’s workout: Z power yoga #7! !
DAY 28
Take a ! rest day from working out. Take time to learn something new and exciting.!
Today’s workout: Zshred #10!
DAY 29 NOTES:!
!
BUY IN/ BUY OUT: ! 1-min Jump Rope! 1-min FAST Jump Rope! 100 Single-arm KB Swings! !
3 ROUNDS for TIME!
• 20 High-Jump Burpee! • 20 Hand-Stand Push-ups!
DAY 30
Today’s workout: ZWOW #79!
15-min AMRAP!
• 20 Single-leg Elevated Lunges (each leg)! • 20 Elevated Plank Stepdowns (alt. each leg)! • 10 Leap Jumps! NOTES:!