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Weekly Workout Schedule - The Week of October 30th

Workout Schedules | October 29, 2017

This week’s ZGYM Push Up Challenge on Instagram: Post one video this week of yourself doing different types of push ups – be creative and let me know in the post what do you like most about ZGYM.

Make sure to follow my instagram account @ZuzkaLight and tag me when you post your #zgympushupchallenge video. I’m looking forward to reading what you like most about ZGYM in your posts 🙂

Only current ZGYM members are going to be eligible to win the $50 voucher, and remember that you can always set up a special ZGYM Instagram account that you can keep separate from your personal stuff, if you’re worried about privacy.

 

Here’s the entire list of my EXERCISE EQUIPMENT

SummerShred#26-F

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  or Legs Like a Dancer #2, 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 from one of the previous weeks 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: Jump Rope Cardio Kettlebell #1 X (Beat Your Personal Best)

No Equipment / Bodyweight Workout : Body Crush #2

Beginner Workout: Kettlebell Fit Slide Beginners #1

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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 #8 (New in ZGYM)

Advanced Fitness Levels: Cardio Shred #29X

All Fitness Levels – No Equipment / Bodyweight Workout : 12 Minute Body #1

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Wednesday

All Fitness Levels: Stretch & Tone Cardio #2 (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 #3 (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 #4  (Beat Your Personal Best)

Intermediates: Black Diamond Series #4

Beginners: Upper Body & Abs Basics #4

+ bonus 5 Minute Fat Burn #120

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Saturday

Choose one of the workouts below according to your own fitness level & personal needs.

Advanced:  300 Killer Rep #4 (Beat your personal best)

All Levels / Low Impact : Low Impact Full Body #1

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Sunday

All Fitness Levels: Stretch & Tone #29 (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.

protein-blend-frozen-dessert

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.

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Comments Add Comment

  1. private avatar image

    Private Member  | 
    switzerland/, france

    does anyone know a way to post from computer on IG , instead of phone? I type way faster with proper keyboard than 2 fingers 🙂
    I could post the photo/video from phone, then add caption from computer.

    • private avatar image

      Private Member  | 
      ellijay, ga, united states

      I use a program called “Gramblr”. I don’t have a smart phone, so that’s the ONLY way I can use Instagram. It’s a freebie program and a quick search should bring it right up. It works great — there was no learning curve for it, either…super-simple!! 🙂

      • private avatar image

        Private Member  | 
        switzerland/, france

        thanks a lot! will give it a try

  2. private avatar image

    Private Member  | 

    Hi Zuzka,
    I am one of your followers. You are doing a great job.

    And what I like best of your zgym is that you are real and you are there with us. You do connect with all of us. Also, for me you looked organized and clear when you explain the workouts. I am also a public person and of course I know how it is to be public. Sometimes the motivation goes and you can do it for money, for reputation, for many other things… Please keep thinking about your motivation because you do benefit a lot. For me the Zgym is great because I do not have time to go anywhere and I do a little bit at home and is great.

    I am only a beginner and I am still doing the bunny slope, but I am enjoying it. Thank you so much for been there. Please keep your good motivation, Maria

  3. private avatar image

    Private Member  | 
    michigan, usa

    Wait wait I’m confused and need clarification again..☺️ On this post the rules state to post a video on instagram of different ways of doing push-ups with hashtag #zgympushupchallenge and to tag zuzka. And tell what we like about zgym. But I just saw on an Instagram post to tag 3 more people. Do I have to or can I just follow the original post here??

    • private avatar image

      Private Member  | 
      michigan, usa

      Since I didn’t get a response and it’s the last day I added 3 tags to my challenge post just in case. I hope it’s not too late! 🍀😇

    • private avatar image

      Private Member  | 
      lake tahoe, nv, usa

      I prefer if you tag 3 people because that helps me grow my Instagram 🙂

  4. private avatar image

    Private Member  | 
    walnut creek, california, united states

    Hello! Just wondering why the last few weeks THURSDAY doesn’t have alternate options?

  5. private avatar image

    Private Member  | 

    Hi, Zuzka. I have watched the video about the workout load, which really help me to structure my workout schedule! But I have a question: if it is okay to do one hight intensity bodyweight workout everyday? I have no access to any weight but a pair of sliders and a power band. Thus I do bodyweight exercises (body crush and 12 minutes body; 300 killer reps workouts are too long for my daily schedule), which i think it is okay to do it everyday…
    By the way, May you provide more short time hight intensity short time workouts?:) I have repeated No equipment program twice, which I think I need some new challenges…
    Thank you for all the workouts!!! I really enjoy do your workouts everyday!!!

    • private avatar image

      Private Member  | 
      lake tahoe, nv, usa

      For you I would suggest to go through all the Body Crush, 12 minute body, 15 Minute Fat burn, and 15 minute fit slide – that’s 84 workouts total so you can do a different workout each day for almost 3 full months! Body weight workouts are ok to do daily even if they’re intense, but listen to your body and if you don’t feel like doing a high intensity workout, you can always do Stretch & Tone or Power Yoga instead.

      • private avatar image

        Private Member  | 

        thank you, Zuzka:) Actually I have done all of them, haha. Recently I have just found out my forms are much more better though half of the time I cannot beat my old scores. I was used to focus on increasing my heart rate so lots of time I breath heavily and sweat a lot but without muscle soreness and I felt the workout was not challenging. Now I realize this is my own problem, haha. Thank you for your suggestions! And I also realize I can modify them to make them harder, almost all the 12minutes workouts can add a power band! Your workouts are full of creativity! Love them!

  6. private avatar image

    Private Member  | 

    was the winner for the pushup challenge already announced?? I’m excited to hear who won 🙂

    • private avatar image

      Private Member  | 
      michigan, usa

      The staircase warrior won! Not sure of her name-
      but congratulations!!! 🍾🤗

    • private avatar image

      Private Member  | 
      lake tahoe, nv, usa

      Yes it was on my Instagram 🙂

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