Zuzka 30 Day Calendar

Zuzkas ZGYM Workout Program Get Fit in 30 Days

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!

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!

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

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

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!

Todays workout: Z power yoga #1!

DAY 6

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:!


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: !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:!

DAY 11


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!

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!

NOTES:!


DAY 13

DAY 14

Today is a rest day!!Be creative

with healthy recipes.

Make eating healthy

enjoyable!!

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

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

DAY 17

NOTES:!


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

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

DAY 20


NOTES:!

Todays a rest day. Dont forget to stay hydrated, try

adding lemon to your water for extra flavor!!

DAY 21

NOTES: !

DAY 22


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!

NOTES:!

NOTES:!

DAY 24

NOTES:!


BUY IN: 100 Air Squats! 10 - 1 Burpee ! 1 10 Backward/ Forward

Weighted Lunge!

DAY 25

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

Todays workout: Z power yoga #7!!

DAY 27

Take a !rest day from working out. Take time to

learn something new and exciting.!

DAY 28

NOTES:!

Todays workout: Zshred #10 !!

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 29

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

Zuzka 30 Day Calendar

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