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Weekly Workout Schedule - The Week of October 16th
Workout Schedules | October 16, 2017
Here’s the entire list of my EXERCISE EQUIPMENT
Here’s your daily bonus:
You can add an extra burn bonus workout after your main training. I suggest the Legs Like a Dancer #1 3-4 times a week if you want to see really great muscle tone in your legs and glutes. You can also add any workout from the Stretch & Tone series to your daily training. In the video above I explain why is it not a good idea to do 2 high intensity workouts a day and why I encourage you to choose an easy pace workout as your second workout of the day.
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Monday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Summer Shred #29 X (Beat Your Personal Best)
No Equipment / Bodyweight Workout : Body Crush #21X
Beginner Workout: Bodyweight Beginner #9
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Tuesday
Choose one of the workouts below according to your own fitness level & personal needs.
ALL Fitness Levels: Low Impact Full Body #7 (New in ZGYM)
Advanced Fitness Levels: Cardio Shred #27X
All Fitness Levels – No Equipment / Bodyweight Workout : 15 Minute Fat Burn #10
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Wednesday
All Fitness Levels: Stretch & Tone Cardio #1 (New in ZGYM)
Not a fan of this workout? You Can Choose another workout from
Stretch & Tone or Power Yoga Series
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Thursday
Choose one of the workouts below according to your own fitness level & personal needs.
All Fitness Levels / Beginners: Kettlebell Fit Slide Beginners #1 (New in ZGYM)
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Friday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Upper Body & Abs Inferno #2 (Beat Your Personal Best)
Intermediates: Black Diamond Series #2
Beginners: Upper Body & Abs Basics #2
+ bonus 5 Minute Fat Burn #117
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Saturday
Choose one of the workouts below according to your own fitness level & personal needs.
All Levels / Low Impact : 300 Killer Rep Workout #3X (Beat your personal best)
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Sunday
All Fitness Levels: Stretch & Tone #27 (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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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.
IF YOU NEED A BOOST OF ENERGY AND METABOLISM FOR YOUR WORKOUT, GET MY PRE-WORKOUT PROTEIN BLEND WITH FAT BURNER.
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!
Private Member |
Loved this video! And I love the variety. That’s why I have stuck with your workouts since 2011. There’s nothing out there as diverse as what you offer, and no environment (that I’ve found) that’s as positive. Thank you!
Private Member |
kraków, poland
Thank you, Zuzka! For so many opportunities to make us better!
I love your new hair style!
Private Member |
lethbridge, alberta, canada
Hi Zuzka…..great talk thank you! I am so sorry that you moved Legs Like a Dancer from every Thursday to only every other Wednesday. It was so great and you have hundreds of workouts for those who did not feel it would benefit them. I know you just can’t please everyone and I also know that you said to do LLaD w/o more than once a week so will try that. I am sure your new schedule will work out just fine but I really did like that it was something to look forward to on Thursdays 🙂 Thanks for all you do and for trying to accommodate all of us whiners 😉
Private Member |
lake tahoe, nv, usa
Repeating the same workout a few times for 2 weeks is not bad – it will be great for practicing great form. The more familiar you get with the first workout, the better you’re going to feel doing the more advanced workouts in this series.
Private Member |
st. louis, mo, 63116
This was really helpful, Zuzka. I’ve been following you since BR; I’m a freelance musician and my time is often limited, and your workouts have been a consistent staple in my life, and I’ve really enjoyed how what you do has evolved. I think the “Legs Like a Dancer” series, the yoga series, and the “Stretch and Tone” often highlight the things we are deficient in, or the part of our athleticism that is lacking, which is beneficial. I find that as a musician, if I work on one technique too much or too long, or don’t balance it with something else, I’ll lose focus and motivation, and will often overdevelop a skill at the expense of another (much like an overdeveloped muscle without flexibility). Anyway, this is all to say that this deeply resonated with me and reinforced some thought processes I have developed regarding learning a new skill, or refining other skills, and gains in strength. Thank you for evolving and learning more so that we can benefit from it and do the same.
Private Member |
I’d like to try LLD four times a week, but I’m currently doing Zuzka’s front splits routine four times a week too. I could possibly alternate daily between the two, I imagine they might compliment each other. Thanks Zuzka for redesigning the schedule, I think the new pattern will work really well!
Private Member |
michigan, usa
Hey zuzka, I’m just curious as to what basic fitness certifications you have? Or what online ones that you recommend? Or any one else who wants to chime in with their experience with online certifications. I’m doing research as to what I should get for myself personally because It’s always been a goal of mine to obtain PT and class certification. I tried searching around the site but couldn’t find if you’ve mentioned it before. Thanks in advanced!
Private Member |
switzerland/, france
I wish she had a profile page with the certifications too and had provided that feedback several times.
that being said , I took an online certification (not because I wanted one, but because it was the best education deal) for the stretching method Z introduced last year: kinesiological stretching, now rebranded Zaichik stretching method. There was a discount those days on it, but know it will be back for black friday. Have a look on site easyflexibility -dot-com
Private Member |
Appreciate your wise approach to training. The other trainers will catch up in about five years. 😊
Private Member |
Guys, is there anyone else who trains with the last week’s schedule? I usually watch the breakdown video day before and workout next morning. It is Thursday 9 p.m. here and Friday video is not available. So current schedule is not suitable for me.
But I like how the current schedule is visible and easy to follow!
I wish there could be an option in my account settings – to choose between this week and last week´s schedule.
Private Member |
berkel en rodenrijs, netherland
I do, as I like to workout before my day starts.
Private Member |
lake tahoe, nv, usa
The last week’s schedule is in the ZGYM – there’s a whole archive of them and you can also search post by date…
Private Member |
astoria, or, usa
I personally LOVE stretch and tone style workouts and really enjoyed legs like a dancer so I would’ve loved having them back to back every week. BUT I understand that a large portion of your members prefer the HIIT and more challenging training. I will take whatever I can get but ever since having my baby 2 years ago, I have preferred Stretch and Tone, Yoga, Fit Slide (especially the TABATA), Beginner Body Weight, Upper Body (abs, basics & inferno) and all the low impact series. Just my opinion but I really value the diversity you offer and unlimited options to choose from. I personally notice more firmness with the above mentioned series and feel more relaxed and refreshed, but again I am just one of many 🙂