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Weekly Workout Schedule - The Week of February 12th
Workout Schedules | February 12, 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. This week we’re sticking with the same exercises for your bonus – only adding the pistol squats on Tuesday.
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You can also check out my latest weekly Food Journal where I share what I eat on a daily basis. I suggest you do your Friday high intensity training early in the day and the 5 minute bonus workout at the evening so that you can go out and enjoy your carbs.
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
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Monday – Upper Body Inferno #6 X (Beat Your Personal Best)
Bonus: 100 KB Swings (butt lifting, cardio exercise) or 100 reps of the Power Band Ballerina Hip Lift with Abduction
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Tuesday – Low Impact Lower Body #5 (New in ZGYM)
Bonus: Pull ups (at least 5 reps with or without pull up assist band)
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Wednesday – Stretch & Tone Workout #36 (new in ZGYM)
Bonus: Handstand (hold for at least 15-20 seconds, you can use a wall for support), then practice jump rope skills for 3 minutes, hold another handstand for 20 seconds, another 3 minutes of jump rope skills, and one last handstand hold.
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Thursday – Jump Rope Cardio Beginners #2 (New in ZGYM)
Bonus: 100 kettlebell swings or 100 reps of the Power Band Ballerina Hip Lift with Abduction
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Friday – Z-Special 300 Rep Killer Workout (Beat Your Personal Best)
+ bonus 5 Minute Workout #113 (New in Fitness)
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Saturday – 12 Minute Body # 19 (Beat your personal best)
Bonus: 50 KB Swings & 6 Pull Ups (with or without pull up assist band)
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Sunday – Stretch & Tone #31 (Stretch your body – ZGYM)
Bonus: Bonus: Handstand (hold for at least 15-20 seconds, you can use a wall for support), then practice jump rope skills for 3 minutes, hold another handstand for 20 seconds, another 3 minutes of jump rope skills, and one last handstand hold.
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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!
Private Member |
Love the new schedule with the bonuses! It’s doable and an efficient way of incorporating skills . Thanks Z, you’re the best 😘
Private Member |
Very easy , low intensity lately. I do what’s on the schedule but I like high intensity a few days a week like we used to do! I’ll pick a couple fun X workouts to add in! 🙂
Private Member |
ky, usa
I miss the intensity of the old days too. Lately the schedule has focused on sliders and pull ups. Not complaining, but I would love some old school Tabata fast moving workouts thrown in like we used to do. I went back to some old workouts from her early days that I had written down this weekend and realized how much I missed them!
Private Member |
I agree, I appreciate the variety of workouts and the importance of easier days but lately the new ones have all been a bit slower and less exciting.
Private Member |
I’m about to repeat the whole Summer Shred series if anyone fancies joining me? It’s the highest intensity series in Zgym. Will be doing four per week starting with 1 and 2, which I’ll repeat later in the week. It’ll take 10 weeks as there are 20 workouts!
Private Member |
ky, usa
Sure I’ll do that with you!! I was thinking of adding them into my weekly schedule too, so might as well go all out!! I’ll probably do them on the days she posts older repeat workouts.
Private Member |
Fab I’ll look out for your comments! I did SS2 today and will do SS1 tomorrow – will repeat both later this week.
Private Member |
ky, usa
Ok, I’m dead now. I just finished SS2, as well. It helped push me through knowing you did it too. I will also do #1 tomorrow. I will probably wait to repeat #2 on Saturday since it is so long.
Private Member |
Nadia I would like to join you I really want to repeat summer shred with hybrid with lifted butt series but I don’t really know how to incorporate the 2 series. Also I am thinking of doing the Summer shred Monday to Friday. But anyway I would like to join you whatever is your suggestion
Private Member |
Brilliant! I’m starting this week. I’m doing shreds 1 and 2 this weekend and will repeat them later this week (on tues, weds or thurs). Next week will be shreds 3 and 4. Lifted Butt Series is less cardio intense so you could probably do that alongside – I’d say Lifted Butt is more about building mass whereas Summer Shred emphasises fat loss and cardio, so maybe slightly different goals. I’ll probably do Inferno, Fit Slide, scheduled workouts or something else entirely on other days.
Private Member |
Nadia thank you for replying . Do you think is it ok to do summer everyday x 20 days or it is better to mix it up. Thank you
Private Member |
You might need the odd lower intensity day – perhaps every third day. That way you could zip through all 20 Shreds in 30 days.
Private Member |
Thank you Nadia for your advice I will do that.
Private Member |
ca, usa
I rarely follow the schedule as is, there are so many awesome workouts in the Zgym!
Private Member |
Hello Zu and the Z-gym members!
Couldn’t agree more with Rachel and Marrissa: what happened to the intensity level?
I know that we have access to all the workouts, which we could add on to our daily routines as we wish.
But I guess we all got super-spoiled by Zu in expecting a full-blown workout schedule every week 🙂
Unfortunately, 1 workout and a bonus are not enough for me anymore…
Definitely, an indicator of me growing into a much stronger athlete. I need to feed my hunger with more intense, sweat-breaking an dying-afterward workouts!
Thank you Zu for everything you do!
Private Member |
I love the workouts now 🙂
Private Member |
prague, czech republic
I think, Zuzka is pregnant, so therefore such a slowdown 🙂
Private Member |
michigan, usa
That would be so exciting! ☺️ but I don’t think that’s it. I think she just likes to switch things up a lot in the zgym and try to introduce us to new types of exercise so we (and she) doesn’t plateau. Lots of people out there who have trouble with high intensity jumping workouts also so maybe she’s trying to load up on lower impact strength based workouts to accommodate them. I’m sure she will have some killer cardio sessions coming up for summer. 😉
Zuzka, how did Ashely’s pregnancy go?? Haven’t heard any thing about her or the prenatal series you guys started last summer. Have you decided not to go through with it?
Private Member |
I had the same thought!
Private Member |
netherlands
Waaa my bicycle decided I had to work my abs today. Just really glad that it was an 2 hour interval training and not all the 2 hours of he’ll. Luckily Wednesday is yoga day in my own schedule. well I’m gonna pray now that my bike will not punish me again tomorrow for complaining about her to you all.
Have a nice day!!
Private Member |
Hi dearest Zuzka and friends! You can congradelate me i am pregnat with my second baby)))!
I want to keep up with you as long as possible , but i have heard of diastasis in order not to have it can i keep up with planks and abs exersices ? Thank you dearest! God bless!
Private Member |
Congratulations! How exciting 🙂
Private Member |
Thank you dear!!
Private Member |
I love the older workout schedules with additional suggested workouts as well. It adds to the intensity. Is there an alternate workout suggested somewhere for beginners jump rope cardio?
Private Member |
accra, ghana
Hi Z, Everyone,
Just to confirm, I think this week’s schedule is a repetition of last week’s? Is this a mistake?
Please confirm.
Thank you
Private Member |
lake tahoe, nv, usa
It’s not a repetition…It’s quite different