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Weekly Workout Schedule - The Week of February 20th
Workout Schedules | February 19, 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
Some of you guys like when I include an additional workout to the main Weekly Workout schedule, so I took the opportunity to offer more options for ZGYMERS with different needs or preferences. You can use any of those as your second workout of the day, but you know how I feel about that 🙂 it’s not what I would choose. I prefer to stay steady, and doing one workout at a time, without missing a day. Instead of killing myself with training, I choose to stay consistent and support my training with a diet that helps me to stay lean. I stick with low carb diet, because it’s been working for me, but you should always choose a lifestyle/diet that works for you. If you’re not sure, maybe this article will help you to pick your own path.
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Monday – Jump Rope Cardio Fit Slide #1 X (Beat Your Personal Best)
Bonus: Pull Ups (do only 2-3 pull ups at a time, but try to do as many sets as you can during 5 minutes)
Low Impact Workout: 15 Minute Fit Slide #4x
No Equipment – Bodyweight Workout: 15 Minute Fat Burn #8
Similar Workout for Intermediates: Jump Rope Cardio #15
Similar Workout for Beginners: Jump Rope Cardio Beginners #2
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Tuesday – Cardio Shred #38 X (New in ZGYM)
Bonus: Arm Balance Challenge #1
Low Impact Workout: 15 Minute Fit Slide #13
No Equipment – Bodyweight Workout: Body Crush #35
Similar Workout for Intermediates: Cardio Shred #35
Similar Workout for Beginners: Beginner Strength #4
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Wednesday – Stretch & Tone Workout #37 (new in ZGYM)
Bonus: Jump Rope Practice – work on your jump rope skills for at least 5 minutes
Similar No Equipment – Bodyweight Workout: Stretch & Tone #20
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Thursday – Upper Body & Abs Basics #3 (New in ZGYM)
Bonus: 20 KB Swings followed by 10 KB Ballerina Plie Squats on each leg x 3 sets (Use your heavier KB)
No Equipment – Bodyweight Workout: Body Crush #36
Similar Workout for Intermediates: Black Diamond Workout #1
Similar Workout for Advanced: Upper Body & Abs Inferno #1
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Friday – Low Impact Lower Body #5 (Beat Your Personal Best)
+ bonus 5 Minute Workout #114 (New in Fitness)
No Equipment – Bodyweight Workout: 12 Minute Body #2
Similar Workout for Advanced: Killer Legs #7X
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Saturday – 12 Minute Body #10 (Beat your personal best)
Bonus: Practice plank or handstand (use a wall for support) – hold for at least 20 seconds at a time repeat 2 to 3 more times
Low Impact Workout: 15 Minute Fit Slide #3
Similar Workout for Advanced: 12 Minute Body #14X
Similar Workout for Beginners: Beginner Cardio #2
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Sunday – Stretch & Tone #32 (Stretch your body – ZGYM)
Bonus: Jump Rope Practice – work on your jump rope skills for at least 5 minutes
Similar No Equipment – Bodyweight Workout: Power Yoga #51
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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!
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.
Private Member |
bicester, oxfordshire, united kingdom
What can I say, you are amazing. I think everybody should be happy now. No excuses now. Thank you for hour hard work Zuzanko 🙂
Private Member |
austria
Well said! i totally agree.
Private Member |
lake tahoe, nv, usa
Oh, good… I hope this will make most people happy 🙂
Private Member |
Agreed – there are options galore for everyone now!
Personally I quite liked the schedule with just one suggested workout per day and a bonus, but I can understand how it might not have been ideal for people with different goals or intensity needs. And I suppose having the alternatives shortlisted in the schedule is a good timesaver as it eliminates the need to browse the archives for another workout 🙂
Private Member |
Amazing! Thank you so much for the extra work you put here in adding all those additional options! 🙂 🙂
Private Member |
ca, usa
Z, you go above and beyond what you need to. It is appreciated though. Thank you.:)
Private Member |
walnut creek, california, united states
Yes, this is perfect!!! Now all levels can choose their daily best option. I’m thrilled with this new thing, Z. Thank you for implementing it and for always rocking. <3
Private Member |
zagreb, croatia
Thank you, thank you, thank you! I just love what you did here.
Private Member |
kraków, poland
Yes! It’s awesome! You’re so attentive to everyone! I can’t imagine how you remember all your workouts, there are tones of them already, and suggest different variations!
What I want to say else… I was training a few months in another way. It was loooong workouts – about an hour each. The first month was fun, because it was a competition. Second month was the less motivated. So I became to the thought, that your workouts are fit me. I can’t waste an hour for boring workout. I can’t imagine routine those who goes to the gym and do the same day to day.
I’m glad that I found you once. Sometimes we need to try something else to be sure, that you do you really like or to fall in love more!
Private Member |
Wow, a lot of thought and work has gone into this schedule! Really impressed!
Private Member |
Zuska! I just keep admiring your personality how sensetive you are to people’s needs and preferences !
You are sipmly the best love you!!
Private Member |
Hi Zuska
Thank you so much!!! This is great!!! The variety for the Suggested workouts is fantastic!!
Thanks for listening and being so attentive to everyone’s needs.
Carol
Private Member |
Really amazing you took the time to try and satisfy all members. Very impressive! Thank you so much! P.s SO excited for the new cardio shred!! ❤
Private Member |
ky, usa
This is amazing! Thanks so much! I have taken your advice and have quit doing two workouts in a day, but add some kind of 5 minute bonus instead. It’s so much easier to handle with a busy schedule. I don’t feel guilty for missing a second workout, but every now and then I might add in a second one if I feel like it 🙂
Private Member |
liverpool, uk
Hi Rachel,
just out of interest can you see any difference in your body shape and fitness level doing one workout and a bonus rather than 2 workouts? I agree it’s do much easier to fit it and not feel guilty! And if I may add to stay consistent over time.x
Private Member |
ky, usa
It’s still pretty early to tell, I quit doing 2 workouts a day probably 2 or 3 weeks ago. The only difference has been that I don’t feel as worn out at the end of the day. I also don’t feel the need to eat quite as much as I did to maintain doing 2 workouts a day. I still come home after work and try to do one of her 5 minute workouts to boost my energy and metabolism. When there were 2 workouts posted I felt like I HAD to do them (even though Zuzka doesn’t recommend it). After she quit posting the second workout, I lost the guilt and felt like this is good enough 🙂
Private Member |
liverpool, uk
Ah I know what you mean, I took myself on a guilt trip when did only one workout. I think it might be that you haven’t lost any of your fitness as you would have noticed it by now, 2 weeks is a lot if you think how awful the first wo feels after 5 days break! Well hope we don’t try and do all the suggested workouts posted huh?!xx
Private Member |
ky, usa
Hahaha!! Yes that would be crazy 🙂
Private Member |
This schedule must have taken so much time and attention. Thank you for your thoughtfulness.
Private Member |
Great job Z! Schedule is amazing with the options!!!! No excuses!!! 👍