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Brand New Workout Series in the ZGYM!! - WORKOUT SCHEDULE FOR THE WEEK OF NOVEMBER 16th
Workout Schedules | November 15, 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.
BRAND NEW WORKOUT SERIES IN THE ZGYM!!
The Lifted Butt Series is over for now, but we are going to re-visit these workouts eventually as we always do. Many of you ZGYM members have been asking for some type of holiday workout series that would be super challenging and get you through this hectic time of year. Reading through your comments and suggestions, it’s pretty obvious that we have two main camps in the ZGYM. One that loves jump rope workouts and any type of jumping cardio moves, and one that prefers more traditional strength training without any jumping what so ever. At least we can agree on two things:
- We all want the workouts to be X-tremely intense
- We all want the workouts to be short, because no one has time to spare during this time of year.
The good news is that we don’t have to choose between two different series if we can do both. No one will be left behind.
I would like to give you a heads up about the equipment you’ll need for these two series.
Jump Rope Cardio Kettlebell Extreme (JRCKX)
- Jump Rope
- Kettlebell
- Exercise mat
Black Diamond Workout Series – Upper Body & Abs (Black Diamond)
- Pull up bar
- Balance ball
- Dumbbells (at least 10lbs each, I’m using 12lbs)
- Kettlebell (I’m using 26lbs)
- Hand towels (x2) for those of you who have a hardwood floor, and 2 old DVD cases for those of you who have a carpet. We’ll be doing some sliding exercises.
BALANCE BALL (STABILITY BALL)
It’s a very useful yet inexpensive exercise equipment that most of you have probably already at home. If not, you can get them in any sporting goods store or on Amazon (with Amazon prime, you can get it delivered to your doorstep the next day) from $10 to $20. Make sure to choose the proper size ball for your height. Here are some general guidelines to follow:
4’11” to 5’4″ height: 55 cm diameter ball
5’4″ to 5’11” height: 65 cm diameter ball
5’11” to 6′ 7″ height: 75 cm diameter ball
PULL UP BAR
Pull up bar is also one of the inexpensive workout equipments that you’ll find extremely valuable and use it for the rest of your life once you get it. The only problem that people may run into is where to mount their pull up bar. You have a few options. You can get the pull up bar that simply hooks into your doorway and uses leverage instead of screws to adhere. Or you can get one that you can permanently screw into a doorway or even on a flat wall. Your other options include a dip station, equalizer, or my favorite – two chairs and a broomstick 🙂 I don’t have a pull up bar in my studio, so I will be using the one Jesse has in his man cave / garage. Can’t wait for all that fun! 🙂
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Monday – Jump Rope Cardio Kettlebell X #1 (new in ZGYM)
Your second workout can be Cardio Shred #14
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Tuesday – Black Diamond Workout – Upper Body & ABS #1 (New in ZGYM)
Your second workout can be Body Crush #20
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Wednesday – Bunny Slope Workout #2 (New in Fitness)
Your second workout can be Power Yoga #20
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Thursday – Jump Rope Cardio Kettlebell X #1 (beat your personal best)
Your second workout can be 15 Minute Fat Burn #3
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Friday – 5 Minute Workout #50 (new in Fitness)
Your second workout can be 5 minute workout #39
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Saturday – Black Diamond Workout – Upper Body & ABS #1 (beat your personal best)
Your second workout can be Power Yoga #4
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Sunday – Power Yoga #26 (New in ZGYM)
Your second workout can be Kettlebell Workout for All Levels #3
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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 |
columbia, maryland, usa
I am so excited I can’t wait to get started tomorrow 🙌
Private Member |
canada
😘😘 heyyyyy! Let’s rock this week xo’s
Private Member |
tx
Me either!!!
Private Member |
canada
Thank you sooo much for posting early! You really listen to what your community wants, I love that! Excited for the new series, woot!!! Xoxoxo
Private Member |
seattle, washington
You are just too cool! Thanks about billion! 🙂 You can buy or build a freestanding bar for your studio. I’ve in the past offered you a homebuilt one and when I have time again I would willingly build one or design one for you!
Private Member |
Looks like a fun week! Thanks Z- looking forward to it!
Private Member |
ellijay, ga, united states
TWO series…SO EXCITING! You’ve given us an early Christmas gift! 😀
Funny thing is…we had a spare pull up bar that my husband JUST installed in our workout room before the new series was announced!!! What timing!!! 😀
Private Member |
ca, usa
I have all the equipment so I am ready! Can’t wait! Thanks Z!
Private Member |
kraków, poland
Will you show any modification?
Are two chair and anything stick a sufficient replacement for pull up?
I don’t want to be out of your workout…
Private Member |
I hope she will, I decided against splurging on dip bars, and keeping my door open for pull ups is a no go (no pull up bar either!).
Private Member |
seattle, washington
That is why she suggested getting a dip station or even just using chairs with a broom. Be creative.
Private Member |
kraków, poland
I could buy a pull up for a doorway, it is as not so expensive as pull up bar like Zuzka has. But I live in a rental apartments and can’t make any modification in the apartments. 🙂
I like your picture. 🙂
There is snow in Bulgaria already?
Private Member |
I can’t put one up my door, I was considering the dip bars, but I don’t know… they cost a bit and take space. Which I don’t have much left of with all the rest of dumbbells, kettlebell, and what not I have in my tiny room :D.
We don’t have snow yet sadly, we haven’t had much in a long time. I wish we would I love it!! The picture is a random find on google :).
Private Member |
kraków, poland
We have snow every winter. But its is less and less every year.
In early October, it was the first snow. Welcome to Belarus! 🙂
Private Member |
Ohh lovelyyyy! We used to have a lot now it’s getting less and less too, most of the time our first snow is either in December or January. We had very warm weather the last 2 weeks too, people were out in t-shirts!
I’m going to come and steal yours :>!
Private Member |
ellijay, ga, united states
That’s odd…it wouldn’t let me reply to you below…so I’m replying above! 😉
LOL! Nooooooo…pu-leeeeeaaase! Just a little bit of snowwwwww! Enough for a snowball! Or a mini-snowman! 😀
Yup, he’s my little dog! 😀 (or “was”, rather. He passed away earlier in the year 🙁 but he’ll always be my little buddy! His pictures keep me smiling…I can’t resist using them, still! 🙂 ) I just couldn’t wait any longer — I HAD to get out a Christmas picture! 😀
Private Member |
ellijay, ga, united states
Oo! Two snowballs! When we get snow (I’ll be optimistic and say “when” instead of “if” 😉 ) I’ll have to take a picture of my two-snowball snowman! lol!
Awwww, and you’re so sweet! It makes me smile to know the picture made someone else smile!! 😀
Private Member |
ellijay, ga, united states
LOL I LOVE that idea! Hee hee, knowing how late we get snow (if at all), I might be looking at an extra set of burpees! 😀 And if we don’t get snow here…I’ll have to take a picture of a stack of ice cubes once winter’s over! 😉
Private Member |
ellijay, ga, united states
I think If it’s going to be cold, it ought to snow so it can look pretty! 🙂 How nice to have it every year! We get it so infrequently that people around here go NUTS whenever there’s just a dusting (Though, opposite of you guys, the last few winters we’ve had more than usual 😉 ). lol, send some here, too! 😀
Private Member |
Nooooo leave it all to ussss it’s our preeecciiiiouuuusssssss 😉 !
Is this your dog on the picture, SO CUTE!!!! 😀
Private Member |
I can’t reply to the previous so I’ll reply here too :D.
I’ll be generous and let you have enough for 2 snowballs – so you can have a mini snowball fight with someone AND a little snowman!!! This is to celebrate the new series in the ZGym :D.
He is an adorable little angel, I love the Christmas picture, it really made me smile today :))! x
Private Member |
I’ll be looking forward to the mini snowman :D. Hopefully I’ll get to do one too!
We can have a competition, whoever gets snow first and makes a tiny snowman wins, the loser has to do 20 burpees :D!
Private Member |
lake tahoe, nv, usa
Yes I will show you guys modifications. Just remember that doing the modifications will take away from the intensity. Regular pull ups are brutally challenging and our medium size dumbbells can’t make up for it completely.
Private Member |
kraków, poland
Can you shoot short video about new series and new equipments before the Tuesday workout? Just want to know that I won’t wrong when I will select to buy those equipment. 🙂
Private Member |
caseyville, illinois
Zuzka
how often do you do pull ups? i have assist band and plan to use it or is it better to begin with negatives? Just wondering how to build up to full unassist pull ups. i have the equipment but never use it as it is not in my workouts, but now you have me motivated!
BTW, I did summer shred #2 yesterday and last time was August. I beat my score by 15 min and with NO lower back tension. I did not have to pause either, so I may even increase my poundage to 30lb next time. I am so thrilled with the strength and progress i have made. I am assuming the butt series focus helped and i am curious to do Butt series #1 again to see if I improved on that one also.
Just thought i would let you know
Private Member |
Zuzka!!! I can’t wait to start the new week schedule. xoxo
P.S: Also, my husband is getting me a dip station, yay!
Private Member |
I honestly can’t believe you managed to read and provide every single thing warriorz wanted, not only the series themselves but following the Summer Shred format too. Saying I’m excited would be an understatement :D!
Now refreshing the page in case workout is up before I have to go to work, because if it’s not I’ll spend the day looking at it and wishing I was home to do it – a perfect way to be “productive” haha :D!!!
Private Member |
bicester, oxfordshire, united kingdom
Same here, can’t wait to see it and do it ☺
Private Member |
ponte vedra beach, fl
I’m so excited I could explode!!! Can. Not. Wait. 🙂 🙂 🙂 🙂