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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 |
tx
So excited for the series that’s starting this week!!
Private Member |
sydney, nsw, australia
Thanks Z,
Really looking forward to seeing what you have in store for us. I’ve been advised not to do any kettlebell training until my torn TFL is repaired, so the none impact/upper body stuff will be perfect for me 🙂
PS I know we all love the intense workouts, but I’ve changed to doing Pilates while injured and I am feeling incredible for working the deeper smaller stabilising muscles in my body. Ever thought of incorporating Pilates for a Sunday session?
Private Member |
slovakia
we´ve started to get gifts for Christmas?! great Zuzka, it looks very interesting!!
Private Member |
I have all equipment , but cant open the workout of today ???
Private Member |
Wow so excited. I’m gonna do power yoga # 25 again, while I am waiting for JRCK.
Private Member |
Please we can t open the workout
Private Member |
It works ok for me, have you tried a different browser? Does the video not load or can you not open the page?
Private Member |
switzerland/, france
I have been having one of the pull-up bar to slide in a door frame for several years and can’t use it as such! none of my doorways are matching the requirements. Now I really need to get this fixed so I can do real pull-up! I have been wanting to build my strength to master it for quite some time.
the best I was able to do to ramp up is to use an elastic band you put under your knee/shin to help lift up.
Private Member |
rome, rm, italy
Wow!!! I’m really excited about the new series!!! I’m here in the zgym since last year but this is my first post. I think the zuzka workouts are the best way to stay in a perfect good shape and you, “Warriorz” are the best “travel friends”. 🙂 Thank you Zuzka for your early Christmas Gift!!!
p.s. Just ordered a dip station on Amazon 😉
Private Member |
pa, usa
Thank you for so much variety and for listening to all of our suggestions ! My husband built me a pull up bar! Very easy. I can take a pic if anyone is interested !
Private Member |
caseyville, illinois
Please do. i have a door way one and a huge one in my garage, but i would like to have one in my living room that i can move out of the way
Private Member |
pa, usa
Ok. I’ll take a pic when I get home–it’s not small or moveable though! It’s in my basement, which is where I workout (woman cave!)
Private Member |
pa, usa
How does one go about posting a pic here ? Lol, guess I should have thought of that.
Private Member |
Yesss dooo ittt! 🙂
Private Member |
pa, usa
IMG_2258.JPG
Private Member |
pa, usa
That didn’t work !
Private Member |
You need to upload the picture somewhere (imgur for example) and then give us a link :D.
Private Member |
sion, switzerland
Hello there, forgot to mention it was nice you added a face to your name 🙂 I’m puzzled about the pull up bars, the same are sold here in Europe and yet they destroy door frames…are doors different in the US??? I hesitate to fix one at home because I would need to have it screwed in and yet as I read about your progress within a month it’s by having it nearby that you get to practice…
Private Member |
pa, usa
I don’t think the doors are different …I used to live in England and I think they were the same ! I am not that familiar with the doorframe pull up bars. I thought it was like a tension rod so wouldn’t hurt the frame. The one my husband made is out of wood. But it is mounted so that may not be an option for you. He used to use a piece of wide pvc pipe that was between two floor joists in the basement but he’s tall so could reach it. There just has to be an option !!
Private Member |
sion, switzerland
I’ll see about the pull up bars that get lodged on the door frame then…Thanks for the good tips!
Private Member |
pa, usa
Good luck ! Keep me posted on your progress:) I’m repeating the butt series in addition to these two new series so I am click to be ready for some Christmas cookies!!
Private Member |
curitiba, parana, brazil
Hi Zu…I am ready for all types of series! Haahha…I have chairs and broomstick also…and my ball is waiting to be used! Yes girl…your photo is amazing! Loved it…all the best with new workouts! Love you! See you, take care.