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WORKOUT SCHEDULE FOR THE WEEK OF APRIL 4th
Workout Schedules | April 03, 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 – Jump Rope Cardio Kettebell X #1 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Cardio Shred #19
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Tuesday – Cardio Shred #32 (New in ZGYM) + Power yoga of
your choice
Your second workout can be Body Crush #17
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Wednesday – Warrior Wednesday – Pistol Squat Workout (New in Fitness)
Your second workout can be Guns & Pistols #1
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Thursday – Killer Legs #2 (beat your personal best) + Power Yoga of your choice
Your second workout can be Kettlebell Workout #9
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Friday – 5 Minute Workout #69 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #59
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Saturday – Body Crush #31 X (New in ZGYM)
+Power yoga of your choice
Your second workout can be Cardio Shred #26
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Sunday – Power Yoga #44 (New in ZGYM)
Your second workout can be Arm balance #7
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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 |
Hi there! Need some help. Just joined yesterday. Workout regularly, but mainly cardio. Looking to really tone up, especially legs, hips, thighs. Is summer shred the way to go? Not sure what schedule to follow to get started. Think I am beyond the basic beginner. Wasn’t sure where to go for schedules other than the weekly one posted. Thanks!
Private Member |
burlington, ontario, canada
If you are looking to tone up your lower body, I would start with the Lifted Butt Series. It will work your whole lower body, with a focus on your glutes, as they are the driving force behind most movements, especially for women. Summer Shred is geared more towards if you are looking to lose fat. Maybe alternating them would be an option?
Private Member |
Thanks so much! For those programs, do you just do the videos in order and then restart after the 20 days? Thanks!
Private Member |
burlington, ontario, canada
I would do Lifted Butt 2 days a week, and Summer Shred 1-2 days per week, and choose Power Yoga/Beginner/Bunny Slope/Arm Balance the other days. You need to give your body time to rest (which is when you will actually grow the muscle you’ve focused on), so it’s best to alternate between harder workouts and easier workouts that focus on flexibility and mobility.
Private Member |
nürnberg, germany
Now I know, why you always say that the kettlebell swing is the queen of exercises. During the lifted Butt series, when I made at least 100 each day my stomach got ripped..but know…it grew again a little bit and the muscles are hiding again. Definitely will add them again to my daily routine!