Fitness Workouts

Searching for the BEST Fitness Workouts from around the World

Fitness Workouts

Searching for the BEST Fitness Workouts from around the World

Home / Fitness / Exercise For Newcomers – Construct Power With Fundamental Body weight Workouts

Exercise For Newcomers – Construct Power With Fundamental Body weight Workouts


Attempt my Newbie Exercises collection within the Zgym –
observe me on the video above.

Over 70 million adults in U.S. are obese (35 million men and 35 million women). 99 million are overweight (45 million women and 54 million men). NHANES 2016 statistics showed that about 39.6% of American adults were obese. Men had an age-adjusted rate of 37.9% and Women had an age-adjusted rate of 41.1%. A steady weight loss of about one pound a week is the safest way to lose weight. Your doctor can refer you to a registered dietitian if you need help in planning your diet. Regular exercise such as brisk walking, running, swimming, biking, dancing.

Being obese can also increase your risk of developing many potentially serious health conditions, including: type 2 diabetes. high blood pressure. high cholesterol and atherosclerosis (where fatty deposits narrow your arteries), which can lead to coronary heart disease and stroke. Most people will need to reduce their daily kilo joule intake in order to lose weight by also combining yoiur diet with one of the best appetite suppressants you can buy online. This means eating and drinking less and making healthier food choices. One way to do this is to swap unhealthy and high energy food choices such as fast food, processed food and sugary drinks (including alcohol) for healthier choices.

If you’re overweight, focus on activities that put minimal stress on your joints, like walking, swimming, or water exercises. If the idea of 150 minutes of exercise every week sounds daunting, break your workout routine into smaller chunks. Your goal should be to get 30 minutes of exercise a day, five days a week.



  1. I am recovering from surgery and was told no exercise for 6 weeks ( which for an ex dancer is like a punishment) and as soon as the 6 were over, of course what happened was I was called away to help for after death in the family – and in the middle of nowhere.
    Luckily i found y-fi in one small corner of the house and able to work in your five minutes workouts– sometimes multiple sessions. I can't tell you how much your clear instruction, warmth, excellent technical form and hard work are appreciated. You are a true teacher who has changed the life of many…I hope you can feel the love we send. : )

  2. after a yr of starting all over again from the accident im doing much better im now going to gyms for strength training and of course watching and doing the Zuzka vids 🙂 plz keep them coming

  3. Omg, Zuzka I'm shaking a fist at you (just kidding!)– it's labelled beginners but I got my butt kicked even though I did only 3 sets! Serious muscle aches followed and I had to take a day off. Note: The exercise sequence can be rather monotonous; I got bored at set 3. You need good music and maybe sprint through as fast as possible to make things more interesting, or substitute one or two exercises. But I'm going to do this (or similar) everyday for the next 6 days. Just not a quitter here. 

  4. i need a simple beginner program ive been in a full body cast for a yr due to a drunk driver and my body needs to strengthen up. is this what im looking for anyone

  5. 1st time – wife and I struggled through one set, with less then perfect form, before passing out of the floor.  How pitiful is that?  But we're on our way, woohoo!  Thanks Zuzka

  6. I am going to do this workout today, but I'm pretty sure 1 round will be enough to kill me! I can't even imagine doing 4 rounds!!!! But hopefully after a week of doing this I can complete more rounds.

  7. Seriously! this is not a beginners workout, baby steps my friends. Build a foundation of strength and movement first before you start jumping around, Remember it's about safety and the quality of the movements, not quantity. This routine is more beginner-intermediate… but on the right track.

  8. OMG! How out of shape am I??? My wife and I tried this last night and we could only get through it once. Now we're limping lol! We will keep at it tho. Can only get better from here but…. OUCH!

  9. thank you! I'm following you for 4 years now,but after my baby 2 I'm am stiff and soft like I never workout a day in my life.
    this will help me allot.
    I'm am making my own combinations from your workouts but now I must pay attention on my diastase.
    can you put together some combinations without to many planks for mothers who still have post postpartum diastase

  10. why do people still give Z a thumbs down? like go away if you dont like her page… her videos are very informative and she wants to help those who want to get fit..whats the deal with you guys who give her thumbs down.. im just curious

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