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!

Here’s a 12 week Cardio & Strength Starter Program