Zuzka 30 Day Calendar

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:!