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Weekly Workout Schedule - The Week of April 24th

Workout Schedules | April 23, 2017

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

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

Choose one of the workouts below according to your own fitness level & personal needs.

Advanced: Summer Shred #3 X (Beat Your Personal Best)

Advanced – No Equipment / Bodyweight Workout : Body Crush #27 X

All Fitness Levels – Similar Bodyweight Workout: 12 Minute Body #7

All Fitness Levels – Low Impact Workout: 15 Minute Fit Slide #5

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Tuesday

Choose one of the workouts below according to your own personal needs.

Advanced: Heartbreaker Body #2 (New in ZGYM)

All Fitness Levels – No Equipment / Bodyweight Workout : 15 Minute Fat Burn #6

Low Impact Workout: 15 Minute Fit Slide #1

Beginners – Beginner Cardio #10

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Wednesday

All Fitness Levels: Postural Therapy Condition #1 (new in ZGYM)

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

Choose one of the workouts below according to your own fitness level & personal needs.

All Fitness Levels / Beginners: Jump Rope Cardio Beginners #7 (New in ZGYM)

Intermediates: Jump Rope Cardio #3

Advanced: Jump Rope Cardio Fit Slide #2X

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Friday

Choose one of the workouts below according to your own fitness level & personal needs.

Advanced: Cardio Shred #38X (Beat Your Personal Best)

Intermediates: Cardio Shred #33

Workout for Beginners: Beginner Strength #6

Low Impact: Upper Body & Abs Basics #2

+ bonus 5 Minute Fat Burn #123 (New in Fitness)

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Saturday

Choose one of the workouts below according to your own fitness level & personal needs.

Intermediate/advanced: Killer Legs #7 X (Beat your personal best)

All Fitness Levels / Low Impact: Low Impact Lower Body #8

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Sunday

All Fitness Levels: Stretch & Tone #2 (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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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.

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!

Here’s a 12 week Cardio & Strength Starter Program – If this program turns out to be too hard, you can do the free 9 week Bunny Slope Program for complete Beginners.

Comments Add Comment

Private Member | April 23, 2017 @ 5:25 am
massachusetts, united states

Wow, looking forward to this weeks workouts! Can’t wait for the heartbreaker number 2 and the new postural therapy condition, and of course the summer shreds and cardio shreds are awesome, there are many in that series I’ve never done , because I joined in august of 16 so this is all like new workouts for me!!

Thanks
Private Member | April 24, 2017 @ 7:36 am
switzerland/, france

excited for the new postural therapy condition 1 (I have a condition 2 and 1 mixed ). On vacation this week and will be all about recovery , reset .I started EOD diet and it requires a lot of adjustment as the first days of trial are not good (if you get out of your regular pattern, it messes things in digestion).
Also I took my home-made yoga prowheel with me and will be doing online classes from Omstars. And my feetup trainer as I need regular inversions. I will also focus on hypopressive exercises.
I would love to have such a series available online for low pressure but it seems trainers are reluctant as face-to-face is better to check if students are doing things right.
Private Member | April 24, 2017 @ 10:13 am

Excited for this week ❤️
Private Member | April 24, 2017 @ 4:23 pm
fl, usa

Very excited for postural therapy condition!
Private Member | April 24, 2017 @ 10:08 pm

Hi Miss Zuzka!
Thank you for the awesome workouts! Can’t wait to get into this week. Will you be doing a summer shredding contest this year?
Private Member | April 24, 2017 @ 11:19 pm

I’m really looking forward to this week. Thank you for putting together such a great schedule. I love how you’re so creative, listen to feedback, try to keep things fresh, and make working out fun. i appreciate everything you do!
Private Member | April 28, 2017 @ 9:50 am

Hey folks & Zuzka!
Perhaps you can lend me some help: I’d like to follow the ZGym schedule but I’d like to include some more specific practice (Yoga, Acrobatics, Core work) and am wondering which days would be best to pick so I dont overdo it especially concerning body parts (arms, core etc.). Mainly I want to incorporate it because I love this style of movement but also would like to get more flexible and strong. I know people setting training plans sometimes split workout / weeks into upper, lower body and so on but the ZGym is often full body. Soooo I’m not sure :O How do you schedule any extra workouts? And time of day?
Private Member | April 29, 2017 @ 7:29 pm
toronto, canada

Hi Z and team! I’ve been playing with trying to do the “can-can” with my jump rope like Z does on some short advanced jump rope videos. Is there anywhere where it’s explained in Zgym? I cant seem to get the timing right or figure out how to switch legs etc.

Have a great time on your trip!! Looking forward to seeing your pictures of beautiful Hawaii! Xo
Private Member | April 30, 2017 @ 9:36 am

Dearest precious Zuzka!! Happy Birthday 🎈🎉🎁!!! I am sure this day is very special for every person who was impacted and transfofmed by you .. for me it is so .. Thank you very much for your kindest heart and for your influence and impact to whole world it is so . I know it is not just workfor you it is your whole life.
There are so many good wishes for you to say but Let God Himself bless you with all His good gifts and blessings..
You don’t know me personaly ( though sometimes it feels like you do ;))))))but i know you and love you very much ! Happy Birthday dear!