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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 |
Wow, bonus pull up 5 minutes tough!
Private Member |
lake tahoe, nv, usa
Yeah, but it comes with your own breaks between sets, so if you have to take longer breaks, you might only do 3 sets…
Private Member |
Your dedication to your followers is AMAZING!!! No excuses. I’ll be on vacation later this week/early next week so the bodyweight only workout suggestions will be great! Takes the guesswork out of it for me. (Although I’ll still bring my jump rope so I can do my homework. My jump roping abilities are improving so thank you for that as well!)
Private Member |
amman, jordan
A serious effort must have taken you Zuzka to come up with this fit-to-all schedule!!
I really liked the bonus, helpt me a lot. Different people different needs though, and you never fail to satisfy amazing woman! <3
Private Member |
A_M_A_Z_I_N_G, Zuzka! You are the best. Thank you! xoxo
Private Member |
massachusetts, united states
You are awesome, I like doing the workout and the bonus , but this should surely please everyone 😀!
Thank You
Private Member |
It’s truly amazing how many options you provide. You continue to raise the bar, but you do it in such a real life, realistic way- which I totally appreciate. thanks for all that you do Z. i’ve been with you for 5 years and i continue to not need a gym or anything else.
Private Member |
bella vista, ar, us
ThanksZ! I’m a Z’er for life! Your normal schedule has always worked for me! Like the others…thanks for always trying and working your plan for all fitness levels! You are such an inspritation for us all!
Private Member |
This is perrrrrrfect!!!!! Thank you!!! Im pregnant so recently i had to take some things down a notch/lower impact. Its awesome to have it all right there instead of searching for one/making a lot of modifications (which is still cool… you just made it a weeeee bit easier for me to just get up and go 🙂
Private Member |
Thank you Zuz! So many years of working out with you and I would NOT change it for any other trainer.
Private Member |
holland, pa
Love this!! Thanks Z 🙂