zuzka 30 day calendar
DESCRIPTION
Zuzka 30 Day CalendarTRANSCRIPT
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Zuzkas ZGYM Workout Program Get Fit in 30 Days
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DAY 1 NOTES:!
Todays 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!
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DAY 2 NOTES:!
Todays 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!
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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! !
DAY 3
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NOTES:!Todays workout: ZWOW #83 !
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
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DAY 5 NOTES:!
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!
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Todays workout: Z power yoga #1!
DAY 6
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Today is a rest day!!Focus on your healthy diet and making smart choices. Try to stay
active today and stretch often. !
DAY 7
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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!
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NOTES:! Todays 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
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DAY 10 Today is an !
active rest day!!Reflect on your accomplishments so far and stay focused on your
goals!!
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NOTES:!
DAY 11
Todays workout: Zshred #21!!
PYRAMID CIRCUIT ! 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!
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NOTES:!
DAY 12
Todays 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!
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NOTES:!
Todays workout: Z power yoga #3!
DAY 13
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DAY 14
Today is a rest day!!Be creative
with healthy recipes.
Make eating healthy
enjoyable!!
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NOTES:!
Todays 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 !
DAY 15
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NOTES:!
Todays 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 16
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DAY 17
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NOTES:!
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!
DAY 18
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NOTES:!
Todays workout: ZWOW #80 !!
4 ROUNDS for TIME! 20 Weighted Lateral Chair
Step-ups! 10 Leap Jump Burpee ! 10 Crouching Tiger Exercise!
DAY 19
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DAY 20
Todays workout: Z power yoga #5!
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NOTES:!
Todays a rest day. Dont forget to stay hydrated, try
adding lemon to your water for extra flavor!!
DAY 21
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NOTES: !
DAY 22
Todays workout: Zshred #8!!
BUY IN: 2-min Jump Rope!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!
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NOTES:!
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NOTES:!
DAY 24
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NOTES:!
Todays workout: Zshred #19!!
BUY IN: 100 Air Squats! 10 - 1 Burpee ! 1 10 Backward/ Forward
Weighted Lunge!
DAY 25
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NOTES:!
Todays workout: ZWOW #77 !4 ROUNDS !for TIME !
1-min Jump Rope! 20 Dumbbell Swings ! 20 Jump Lunges! 10 Lunge Twists (each leg)!
DAY 26
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Todays workout: Z power yoga #7!!
DAY 27
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Take a !rest day from working out. Take time to
learn something new and exciting.!
DAY 28
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NOTES:!
Todays workout: Zshred #10 !!
BUY IN/ BUY OUT: !1-min Jump Rope!
1-min FAST Jump Rope!100 Single-arm KB Swings!
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3 ROUNDS for TIME! 20 High-Jump Burpee! 20 Hand-Stand Push-ups!
DAY 29
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NOTES:!
Todays workout: ZWOW #79 !15-min AMRAP!
20 Single-leg Elevated Lunges (each leg)!
20 Elevated Plank Step-downs (alt. each leg)!
10 Leap Jumps!
DAY 30