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WORKOUT SCHEDULE FOR THE WEEK OF SEPTEMBER 7TH
Workout Schedules | September 06, 2015
About the workout schedule
One of my workouts a day is good enough to improve your health and fitness, and get real visible results. If you’re super motivated to get super fast results, you can do the second suggested workout in this schedule, but caution should be taken to ensure that you’re not regressing by draining your energy too much.
That said, let me give you a few tips:
1. Don’t do 2 high intensity workouts back to back. It’s going to be way more effective if you do each of them with fresh energy, so take at least a few hours in between them. If you’re fresh and strong for each workout, you’ll be able to push yourself harder and thus burn more calories and contract your muscles better. The only exception is Power Yoga. You can do PoYo after any workout since it’s an aerobic based routine focused mainly on stretching and core work.
2. Support your training with proper diet. Read through my Nutrition Guide to get the idea.
3. Track your progress. Always write down your score for every workout. If you see that you’re not beating your personal bests for routines you’ve done in the past, the chances are you’re overtraining yourself instead of getting stronger. If you’re getting fitter, stronger, and faster, it’s going to reflect on your body so keeping track of your times and reps is really important. You should also take measurements with a tape measure, and before and after pictures. Weighing yourself won’t tell you much unless you can track your body fat % which is not easy to do accurately at home.
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.
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Monday – Cardio Shred #17 (beat your personal best) + Arm Balance #11
Your second workout can be Body Crush #2
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Tuesday – Lifted Butt Series #1 (New in ZGYM) + Arm Balance #11
Your second workout can be JRC #5
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Wednesday – Beginner Cardio #3 (beat your personal best) + Arm Balance #11
Your third workout can be Power Yoga #6
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Thursday – 15 Minute Fat Burn #7 (new in ZGYM) + Arm Balance #11
Your second workout can be Cardio Shred #5
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Friday – 5 Minute Workout #46 (new in Fitness) + Arm Balance #11
Your second workout can be 5 Minute Workout #38
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Saturday – Kettlebell Workout #7 (beat your personal best) + Arm Balance #11
Your second workout can be Jump Rope Cardio #9
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Sunday – Arm Balance #12 – All Levels (New in ZGYM)
Your second workout can be ZWOW #9
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Workout Schedule 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!
There are 10 workout routines in Beginner Cardio Series, 10 in Beginner Strength Series, and 12 in Kettlebell Workouts for All Levels. You can find all of the Beginner Workouts under ZGYM > Series Title > Beginner Class. This is how you can rotate them in your weekly workout schedule:
WEEK #1
Monday – Beginner Cardio #1
Tuesday – Beginner Strength #1
Wednesday – Kettlebell workout for all levels #1
Thursday – Beginner Cardio #1 (push yourself more and try to be faster)
Friday – Beginner Strength #1 (give it your max. effort, and be faster than you were for the first time)
Saturday – Kettlebell Workout for all levels #1 (try to complete more total reps)
Sunday – Arm Balance #1 – start this series from the beginning and try to practice the same routine daily as recommended until the next Sunday. Then switch to Arm Balance #2 and continue your daily practice. This series is a great way to stretch your body and strengthen your core, arms, back and shoulders.
WEEK #2 – WEEK #10
Is the same structure as week #1, but you will change the workouts from Beginner cardio #1 and move on to #2 and Beginner Strength #1 to Beginner Strength #2. The same with the Kettlebell for All Levels. Every week you will pick the next workout in line.
This way, you will have 10 weeks to complete all of the Beginner Workouts (Cardio & Strength) in the ZGYM™ and build your strength, cardio and flexibility for my high intensity routines.
WEEK #11
In this week you will finish the Kettlebell Workouts for All Levels series and try some of my easier routines from the advanced series. This way you will ease into the main weekly workout schedule…
Monday – Kettlebell Workout for All Leves #11
Tuesday – Body Crush #1 (bodyweight workout)
Wednesday – Kettlebell Workout for All Levels #12
Thursday – Cardio Shred #1 (using weights, and jump rope)
Friday – Kettlebell Workout for All Levels #11 (push yourself harder than the last time)
Saturday – Kettlebell Workout for All Levels #12 (beat your personal best)
Sunday – Arm Balance #6 (do this routine daily until the next Sunday, then switch to the next one in this series)
WEEK #12
Congratulations!! You’re ready to start following the main workout schedule on the side bars. Those workouts are not easy, but you have come so far and built so much strength that you’ll be only making progress moving forward. You can always modify any exercise if it’s too hard and go at your own pace. Just don’t lose what you’ve gained over the past 11 weeks by procrastinating!!
Private Member |
Thank You Z, this is really helpful, as it shows how to get to the level of normal schedule 🙂
Private Member |
sion, switzerland
Thank you for all the tips, I did feel sore and tired after having tried out everything at the end of the last week. I’m still sticking to your plan and adapting Arm balance (scale down to 3) and working separately on pistols squats…I’ve also started to monitor closely what I eat..Your figure is really the absolute inspiration! ))
Private Member |
lodz, poland
yes, yes, yes!!!! I finely did my unsupported,perfect pistol squat yesterday,yayyyyyy :)))))) I’mso happy I’m gonna puke with the rainbow :D:D 😀
Now I know it’s not so much about the legs strength, but rather the core strength,flexibility and learning the motion itself!!!
And do you know why I did? Because I’ve been following Arm Balance challenge for 10 or 11 weeks now and I really feel like I gained so much strength!!! My arms, legs and core were never that strong as they are now 🙂
This Arm Balance series is a bliss, thank you so much Zuzka! You’re just a perfect trainer, teacher and coach,
Love you,
M.
Private Member |
*Jumps in to bathe in the rainbow and throws sparkly confetti all over Magda* WOOOHOOOOOOOOOOOO!!! That’s sooo inspiring, we should totally have a Warrior of the month wall of fame and put you there!!!! It seems to be a win after win for you in the ZGym recently! Keep it up girl, you’re amazing! x
Private Member |
williasmport, pennsylvania, united states
super awesome magda!!! it’s true!! I feel the arm balance series has given me so much strength!! still can’t do pistols but I am improving so much in other movements I couldn’t do before!
Private Member |
Way to go girl! So proud of you! Your post put me in the anxious mode even more! I can’t wait to start working out again. I decided I will try seriously this arm balance series – specially since it helped you with the pistols and all! Keep up the great work! Xoxo 😊
Private Member |
lodz, poland
Thanks Zozi,you’re amazingly supportive :****
And Warrior of the month- hahahaha, you’re too funny 😀 :*
Private Member |
Magda you are the real support! Seeing your progress with the arm balance made me stop slacking with it and start being consistent again :D! xx
Private Member |
This really looks great and I just read your newsletter that is awesome too. So full of infos and the heads up! Love it. Cant wait to try out this lifted bootie series. My finger is immobile so no weights for me. Ugh can’t wait to take that thing off! Till then I will sadly look at all of you enjoying workouts! Hope all of you have a great week! Xx
Private Member |
you all are adorable <333 and perfect pic of Zuz
Private Member |
williasmport, pennsylvania, united states
Z today is day #25 of me doing your complete workout schedules…every single one with eating healthy (mostly Paleo) with the occasional cheat. I took before pictures and on day 31 I want to send you my progress. My weight hasn’t change but OMG I feel different…stronger, leaner and with more energy all together. I wore a tight dress today and felt super confident!!! I am going for day 30 then to 60 then to 90…let’s see what I can accomplish 😀
By the way..is there a workout missing for Wednesday? as the option you say “your third workout…” just wondering 🙂
Private Member |
tx
Way to go Josie!!
Private Member |
williasmport, pennsylvania, united states
Thanks Kimberly!!!! 🙂
I love this community so much! We push each other and that also makes us stronger!!
Private Member |
st.john's, florida, united states
Where can I find the butt workout?
Private Member |
tx
Im on week four of the beginner series and I did the new lifted butt series on tuesday as well. I love that I am feeling stronger, I still have to modify the workouts if there is any jumping or pounding movements because of my knee.
Keep up the great work everyone!
Private Member |
williasmport, pennsylvania, united states
Entire workout schedule completed!!! wooooooo hooo! with a few skips on the arm balance series movements but mostly handstand practice daily…BTW I started to do handstands against the couach because it gives me support just in my shoulders I have to do the core work and make my legs tight to keep me up and they have really help…less support than the wall and more than no support at all…like in in-between step…and if you are at the point were you want to move out of the wall I so recommend you try these!