About the workout schedule

I’m posting new workouts at midnight (PST -8) Los Angeles time zone, before the day starts. You can find this workout schedule on the right side of each page with links to the new workouts included.

Added Bonus to each ZGYM workout.

One of my main ZGYM workouts a day is good enough to improve your health, fitness, and get real and visible results. If you’re motivated to get super fast results, I’m including an additional workout bonuses that I believe will help speed up your progress even more, without wasting too much of your time.

IF YOU NEED A BOOST OF ENERGY AND METABOLISM FOR YOUR WORKOUT, GET MY PRE-WORKOUT PROTEIN BLEND WITH FAT BURNER.

Here’s the entire list of my EXERCISE EQUIPMENT

Some of you guys like when I include an additional workout to the main Weekly Workout schedule, so I took the opportunity to offer more options for ZGYMERS with different needs or preferences. You can use any of those as your second workout of the day, but you know how I feel about that 🙂 it’s not what I would choose. I prefer to stay steady, and doing one workout at a time, without missing a day. Instead of killing myself with training, I choose to stay consistent and support my training with a diet that helps me to stay lean. I stick with low carb diet, because it’s been working for me, but you should always choose a lifestyle/diet that works for you. If you’re not sure, maybe this article will help you to pick your own path. 

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Monday – Lifted Butt Series #18 X (Beat Your Personal Best)

Bonus: Do as many reps as you can do in a row, take a break and repeat – set your timer for 5 minutes and try to complete as many reps total as you can. Remember you can always use the assist pull up band.

No Equipment – Bodyweight Workout: 12 Minute Body #2

Similar Workout for Beginners /Intermediates & Low Impact: Low Impact Lower Body Workout #1

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Tuesday –  Jump Rope Cardio Fit Slide #4 X (New in ZGYM)

Bonus: 20 KB Swings / 20 jump lunges (or low impact backward lunge alternating legs) x 4 sets

This is a great FINISHER that will help you shape up your legs and glutes.

No Equipment – Bodyweight Workout: Body Crush #20 X

Similar Workout for Intermediates: 15 Minute Fit Slide #2

Similar Workout for Beginners: Jump Rope Cardio Beginners #3

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Wednesday – Stretch & Tone Workout #39  (new in ZGYM)

Bonus: Jump Rope Practice – work on your jump rope skills for at least 5 minutes

Not a fan of this workout? You Can Choose another workout from

Stretch & Tone  or Power Yoga Series

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Thursday  – Upper Body & Abs Basics #4 (New in ZGYM)

Bonus: 100 KB Swings – you can break it up into as many sets as you can. It shouldn’t take you longer than 5 minutes.

No Equipment – Bodyweight Workout: 12 Minute Body #13

Similar Workout for Intermediates: Black Diamond #2

Similar Workout for Advanced: Upper Body & Abs Inferno #2

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Friday – Killer Legs #8 (Beat Your Personal Best)

+ bonus 5 Minute Workout #116 (New in Fitness)

No Equipment – Bodyweight Workout: Body Crush #32

Similar Workout for Advanced: Killer Legs #10X

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Saturday – Body Crush #29 X (Beat your personal best)

Bonus: Hanging Leg Raises – try 3-5 reps per sets. How many sets can you do in 5 minutes?

Low Impact Workout: 15 Minute Fit Slide #6

Similar Workout for Intermediates: Body Crush #33

Similar Workout for Beginners: Beginner Strength #3

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Sunday – Stretch & Tone #34 (Stretch your body – ZGYM)

Not a fan of this workout? You Can Choose another workout from

Stretch & Tone  or Power Yoga Series

Bonus: Jump Rope Practice – work on your jump rope skills for at least 5 minutes

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Workout Programs for Beginners 

If you’re a beginner and you have just joined ZGYM™ for the first time, you should be focusing on building your strength and endurance via beginner workouts so that you can eventually progress to workout series such as Cardio Shred, Body Crush, Kettlebell Workouts,  Jump Rope Cardio, etc.

If you stay consistent and workout daily, you can get there in just a few weeks. Remember that everything takes time and practice, but nothing is impossible. EXERCISE DAILY!

Here’s a 12 week Cardio & Strength Starter Program – If this program turns out to be too hard, you can do the free 9 week  Bunny Slope Program for complete Beginners.