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WORKOUT SCHEDULE FOR THE WEEK OF MARCH 28th
Workout Schedules | March 27, 2016
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.
I have posted my actual FOOD JOURNAL for the previous week just to show you that I really do walk the talk.
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Monday – Summer Shred #2 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Cardio Shred #18
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Tuesday – Killer Legs Workout Series #2 (New in ZGYM) + Power yoga of
your choice
Your second workout can be Body Crush #16
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Wednesday – Warrior Wednesday – Pull Ups (New in Fitness)
Your second workout can be Power Yoga #16
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Thursday – Killer Legs #1 (beat your personal best) + Power Yoga of your choice
Your second workout can be Kettlebell Workout #8
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Friday – 5 Minute Workout #68 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #58
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Saturday – Body Crush #30 (New in ZGYM)
+Power yoga of your choice
Your second workout can be Cardio Shred #25
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Sunday – Power Yoga #43 (New in ZGYM)
Your second workout can be Arm balance #6
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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 – any Power Yoga Workout
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 –Power Yoga Workout – any routine you want
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 |
kraków, poland
I am looking forward to new Wednesday’s series! I feel improving just thinking about it. 😀
Have a great week for everyone! 🙂
Private Member |
cardwell, queensland, australia
Oh wow, funny thing, this morning I did 6 Pack Summer Abs #2 because I found my old note book with the break down in it. It was fun by the way and I beat my last score! But then I got to thinking, where’s Summer Shred? I haven’t done a Summer Shred for ages, I really must revisit that! Low and behold it’s in the schedule this week! Awesome! I look forward to it. Thanks Zuzka.
Private Member |
curitiba, parana, brazil
Hi Zu…two days for legs workout I think it is too much…especially if legs are already strong and in shape…ahahaha…that is my case! I will follow only of day of legs workout, other day I will do some workout I have not done yet. See you, take care.
Private Member |
michigan, usa
Yes I will also only being doing one day of legs haha. My legs are in pretty great shape and I don’t wish to bulk them up any more! 😉 I’ll probably replace the second day of legs with lifted butt or black diamond. 🙂
Private Member |
ky, usa
I was thinking the same. ..lifted butt for me on Thursdays 🙂
Private Member |
hannibal, mo - missouri, usa
When will you be posting the bunny slope workout calendar?
Private Member |
qc, canada
I would like to know too!!! Thank you for all your hard work!
Private Member |
santa clarita, ca
I like schedule, thanks Z!
Private Member |
Hi, I could not open the Warrior Wednesday .. it is not with red prints connected with the video link. Im active till the middle of the April. Has anybody the same problem? What could I do? Thanks 🙂 (I do not have pull up bar..but Im interested despite of that 🙂
Private Member |
curitiba, parana, brazil
Where is the link to Warrior Wednesday?? 🙂
Private Member |
caseyville, illinois
Fernanda,
I typed “Pull ups” in the search window and it came up. Now going to look at it! and practice
Private Member |
thats what what I am wondering here
Private Member |
I have not been seeing everything lately in the feed by date even if it is posted. Are others having this issue as well? Like now I can find the new warrior workout but it isn’t in my feed. Thanks!
Private Member |
Yeah I couldn’t see wednesdays & I can’t see todays.
Private Member |
Hi Z i can not open the Saturday Body crush #30 work out can you please help me thank you
Private Member |
cascavel, pr, brasil
a aula de yoga tive dificuldade pois sou muito travada, elasticidade pessima!