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Weekly Workout Schedule - The Week of April 10th
Workout Schedules | April 09, 2017
About the workout schedule
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.
Added Bonus to each ZGYM workout.
One of my main ZGYM workouts a day is good enough to improve your health, fitness, and get real and visible results. If you’re motivated to get super fast results, I’m including an additional workout bonuses that I believe will help speed up your progress even more, without wasting too much of your time.
IF YOU NEED A BOOST OF ENERGY AND METABOLISM FOR YOUR WORKOUT, GET MY PRE-WORKOUT PROTEIN BLEND WITH FAT BURNER.
Here’s the entire list of my EXERCISE EQUIPMENT
3000 KB SWINGS
For those of you who are new to ZGYM or missed last week’s workout schedule – this is the second week of the 3000 kettlebell swing challenge.
I decided to get my butt (literally my butt) into an awesome shape before my birthday which is at the end of April. Kettlebell swing is one of the absolute best ways to achieve that. You don’t have to lift heavy in order to shape up your glutes. The ballistic nature of the kettlebell swing is what triggers the fast twitch muscle fibers and muscle growth. In other words you will notice your butt getting rounder, and more lifted.
Here’s your daily bonus:
100 KB Swings – you can break it up into as many sets as you can. It shouldn’t take you longer than 5 minutes. It can be a part of your warm up or you can do it after your daily training.
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Monday – 15 Minute Fit Slide #10 (Beat Your Personal Best)
No Equipment – Bodyweight Workout: Body Crush #10
Similar Workout for Beginners: Beginner Strength #3
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Tuesday – Heart Breaker Body #1 X (New in ZGYM) – All Fitness Levels
No Equipment – Bodyweight Workout: 15 Minute Fat Burn #6
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Wednesday – Stretch & Tone Workout #44 (new in ZGYM) – All Fitness Levels
Extra Bonus: Jump Rope Practice – work on your jump rope skills for at least 5 minutes
Not a fan of this workout? You Can Choose another workout from
Stretch & Tone or Power Yoga Series
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Thursday – JRC Beginners #6 (New in ZGYM)
Similar Workout for All Levels: Jump Rope Cardio #17
Similar Workout for Advanced: Jump Rope Cardio #16X
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Friday – Benchmark Workout (Beat Your Personal Best) – All Levels
+ bonus 5 Minute Fat Burn #121 (New in Fitness)
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Saturday Summer Shred #1X (Beat your personal best) – All Levels
Low Impact Workout: Low Impact Lower Body #5 (all levels)
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Sunday – Stretch & Tone #39 (Stretch your body – ZGYM)
Not a fan of this workout? You Can Choose another workout from
Stretch & Tone or Power Yoga Series
Bonus: Jump Rope Practice – work on your jump rope skills for at least 5 minutes
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Workout Programs 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!
Private Member |
havertown, pennsylvania, usa
We’ve done #10 for Fit Slide 5 times now, I’m doing #14 instead, looks like I struggled to improve my time on that one in the past, so let’s see how I do today 😀
Private Member |
georgetown, tx, united states
Love slider workouts..
Private Member |
michigan, usa
A NEW Heart Breaker Series… <3 <3<3 I don't know what it is but I'm already in love!! 😉 So exciting!
Private Member |
va, united states
Hey Z! I can’t wait for the new series tomorrow! Since there is a new jump rope workout this week, I thought I would take a moment to share a tip with members like myself who have carpet in their “gym.” I bought one of those plastic mats that you would usually use in an office to go under desk chairs that have wheels on the bottom. I place it on my carpet and jump rope on top of that. It’s a simple thing but it works great. I did have to spend a little extra money for it, but for me it was worth it because I really wanted to take advantage of the great conditioning jump rope provides.
Private Member |
Nice idea!
Private Member |
I hope it doesn’t involve the terra core or the pole…. don’t have 🙁
Private Member |
Hi everybody, I’m new here and was wondering if I should do the weekly workouts in addition to the Cardio & Strength Starter program?
Private Member |
salem, or, usa
Zuzka typically doesn’t recommend doing 2 workouts in a day. If you’re doing them at the intensity that is recommended (i.e. Maximum effort) then 2 workouts a day is too much. It’s too stressful on the body and makes recovery difficult. That being said, I’ve done 2 workouts in a day before. But I wasn’t using heavy weights and I wasn’t pushing myself very hard. If you’re not feeling like the cardio and strength starter program is very challenging, I would recommend increasing your weights and pushing yourself harder or simply doing the weekly workouts. You should be working hard enough that it’s difficult to put a couple of words together to form a sentence or talk. (Read between the lines: you should feel like you’re going to pass out and die. 😅)
Private Member |
Thanks for the reply. I definitely got worked hard enough from the workout today so I’m glad to hear I only need one!