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WORKOUT SCHEDULE FOR THE WEEK OF DECEMBER 21ST
Workout Schedules | December 20, 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.
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.
THIS WEEK I SUGGEST YOU ADD AN EXTRA POWER YOGA WORKOUT TO YOUR TRAINING. YOU CAN CHOOSE WHATEVER ONE YOU WANT AND EVEN GO BACK TO PRACTICE ARM BALANCES.
DON’T FORGET TO CHECK OUT MY FOOD JOURNAL TO SEE HOW MY TRAINING TIES INTO MY WEEKLY MEAL PLAN.
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Monday – Jump Rope Cardio Kettlebell X #6 (new in ZGYM) + Power yoga of your choice
Your second workout can be Cardio Shred #19
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Tuesday – Black Diamond Workout – Upper Body & ABS #6 (New in ZGYM) + Power yoga of
your choice
Your second workout can be Body Crush #22
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Wednesday – Bunny Slope Workout #7 (New in Fitness) + Power yoga of your choice
Your second workout can be Kettlebell workout for all levels #8
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Thursday – Jump Rope Cardio Kettlebell X #6 (beat your personal best) + Power Yoga
of your choice
Your second workout can be 15 Minute Fat Burn #8
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Friday – 5 Minute Workout #55 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #44
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Saturday – Black Diamond Workout – Upper Body & ABS #6 (beat your personal best)
+Power yoga of your choice
Your second workout can be Guns & Pistols #7
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Sunday – Power Yoga #31 (New in ZGYM)
Your second workout can be Power Yoga #23 or Arm Balance #4
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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 #11 (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 |
toluca, state of mexico, mexico
Dear Zuzka,
Last saturday I went to take a certification in boot camp and I want to tell you are the best thing that has happened to me in fitness terms. Thanks to your support and your exciting workouts I took that course with no problem but a lot of confidence. I will always want to be a part of your ZGym because you are amazing!!!
So now Im starting the week with your schedule as always, I feel happy everytime I workout with you😃. Have a great week its almost Christmas yeah!!!!
Zuzka, you really rock!!!!!! THANK YOU 😘
Private Member |
canada
Hi Warriors 😃💪🏼 I was just curious as to how many of you do all 3 w/o’s each day or do just 1? I have managed to do at least 1 w/o following the weekly schedule everyday, so I’ve been w/o daily, but with 2 or adding the third, I haven’t quite gotten that fit perfectly into my busy schedule yet. I find also that I’m fairly sore and I definitely need a rest in between w/o’s. My goal is to try and complete a full weeks schedule doing all 3 w/o’s (and survive, lol!) so my question is; how do you warriors fit it in? Do you do the workouts back to back Or do you do one workout spaced out three times/day? Much Love to Z & this Beautiful supportive motivating community💜
Private Member |
toluca, state of mexico, mexico
Hi Brandy!
You have to rest some hours in between, so that you can put all your energy and effort in the w/o and this way it can be more effective 🙂 I only do two of them yet, one as soon as I wake up and the second one when I´m back from work before taking out my dogs for a walk.
I hope what I tell you can help 🙂
That´s what I read Zuzka suggested 😉
Good luck Brandy!! and Merry Christmas 😀
Private Member |
Hi Brandy,
I normally just follow the schedule and do one workout a day. If I felt like challenging myself, I would workout once in the morning, and the second workout in the evening. If I were to plan on working out two times a day, I would do two workouts a day for like a period of 4-6 weeks and only do 3 days of the week doing two workouts, if you understand what I mean. It just depends on how I personally feel and if there is a goal I want to reach physically before an event or of the like.
If you’ve been feeling sore, I may suggest doing some more stretching and make sure you are eating enough protein in your recovery meal post-workout. I just drink whey protein and eat half an apple or something and I’m usually fine. 🙂 I also would like to mention that maybe try doing one extreme workout and the second workout to be not as difficult. Eventually, you will be seeing improvement and gained endurance et cetera and can challenge yourself more.
I hope this helps! 🙂
Private Member |
It s better to do one high intensity WO a day pushing really hard than 2 not pushing really as Zuzka says. I used to train to much and my body started to be tired and take some weight… I feel better since i do one High Intensity WO a day and stretching or power yoga as a second WO for the day ( on the morning before work for example).
You have to find your own balance and listen to your body!
Private Member |
Hi Zuzka,
should i do workouts in straight line one after one or it should be like first workout + additional yoga on morning and second workout on evening?
Private Member |
Hi.Where is Bunny Slope № 5?Cant find it.
Private Member |
Hi Zuzka, no Christmas workout this year ?:)