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Weekly Workout Schedule - The Week of February 27th
Workout Schedules | February 26, 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 – Upper Body & Abs Inferno 7X (Beat Your Personal Best)
Bonus: 100 KB swings
No Equipment – Bodyweight Workout: Body Crush #19 X
Similar Workout for Intermediates: Black Diamond #3
Similar Workout for Beginners: Upper Body & Abs Basics #1
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Tuesday – Low Impact Lower Body #6 X (New in ZGYM)
This workout is great for all levels – the intensity depends mostly on how heavy weight you use. You can do this workout with just your own bodyweight, sliders and power band.
Bonus: Hanging knee Raises (do as many reps as you can during 3 minutes – you can take breaks between sets)
No Equipment – Bodyweight Workout: 15 Minute Fat Burn #4
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Wednesday – Stretch & Tone Workout #38 (new in ZGYM)
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 – Jump Rope Cardio Beginners #3 (New in ZGYM)
Bonus: Plank Hold – try to hold plank for as long as you can, take a break and repeat.
No Equipment – Bodyweight Workout: 12 Minute Body #18
Similar Workout for Intermediates: Jump Rope Cadio #13
Similar Workout for Advanced: Jump Rope Cardio #14 X
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Friday – 15 Minute Fit Slide #10 (Beat Your Personal Best)
+ bonus 5 Minute Workout #115 (New in Fitness)
No Equipment – Bodyweight Workout: Body Crush #31
Similar Workout for Advanced: 15 Minute Fit Slide #9X
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Saturday – Cardio Shred #34 (Beat your personal best)
Bonus: 100 KB Swings
Low Impact Workout: 15 Minute Fit Slide #5
Similar Workout for Advanced: Cardio Shred #36X
Similar Workout for Beginners: Beginner Cardio #3
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Sunday – Stretch & Tone #33 (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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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!
Private Member |
switzerland/, france
I love your new option with level listed. It can serve as an alternate weekly schedule. e.g. yesterday I did body shred 38x but was a slo-mo version as I needed this.
Private Member |
hannibal, mo - missouri, usa
Where are the sports bra and shorts from that you are wearing in the picture?
Private Member |
santa cruz, ca
Wow, Zuzka. I believe you outdo yourself. I want you to know how much I and ZGym members appreciate your work. You are the most well-rounded fitness trainer online. I’m so impressed by your work every week. It’s not just fitness for you, it’s art. That you supply us with so many different workouts of myriad variations, but you even offer unique, yet simple and accessible perspectives on diet and nutrition, and very balanced approaches to lifestyle–speaks to your artistry. I have even used some of your postural therapy positions to help my patients with their physical pain, like low back pain. You deliver so much more than just fitness–you deliver us options to maintain holistic, healthy lifestyles. Keep it up! I wanted an opportunity to tell you that you’re one of my favorite over-achievers in life (haha), and here is a good place. Because, dang, look at that workout schedule! Looks like it may have taken you some good time to put that together. Good work!! Keep it up!!
Private Member |
berkel en rodenrijs, netherland
I agree!!! Couldn’t say it better!
Private Member |
belgrade, serbia
Well said!!
Private Member |
Absolutely agree!
Private Member |
PERFECT COMMENT!!!!
Private Member |
Yes I agree! Thank you Zuzka!
Private Member |
houston, tx, usa
Wow thanks so much for adding all these additional/alternate workouts! Makes me very excited to finish up the Cardio and Strength starter program and start on the regular weekly schedules 🙂
Private Member |
Looks like another great weekly plan. Thanks!
Private Member |
vaasa, finland
I finished my Cardio & Strength program on Sunday, so yesterday I started to follow the weekly schedule! I will be doing the workouts from previous week’s schedule though, because I tend to workout so early in the morning that this week’s workouts aren’t visible yet. But I have to say that I’m happily suprised about these workouts! I have been reading some comments about how the workouts have changed from the earlier workouts that Zuzka made and the workouts now are too difficult or complicated but I totally disagree!
In the C&S program we were doing the basic exercises and I think it’s good in the beginning. But yesterday I made the Jump rope &Sliders #1 and it was so much fun to do something different! I have never used the sliders before and it was as tough as I was expecting but still so good! Today I did the Shred # 38 and again it was so different from another workouts and I think the exercise combos (even if you have to really concentrate to remember them) make the movements so much more exciting.
Can’t wait to do more workouts!! <3 Thank you Zuzka, you are the best 🙂
Private Member |
caseyville, illinois
Hi! you will also find, as i have, that when you revisit the older ones you end up modifying with the more advance stuff that you have learned such as wall, ball etc. or 6 lb vest in the BW workouts such as i did yesterday with BC #19. Then i still find the ones that are extra challenging moves that i have to practice regularly to master. That also gives my mind a challenge and a goal to focus on. love it.
Private Member |
love this new schedule!!!! LOVE LOVE LOVE IT!!!!!!!!
Private Member |
curitiba, parana, brazil
Hi Zu and friends…hahahah…it just came to my mind that it seems I am the only one to criticize here…feeling bad now…but still I will going on with what I thought about writting. I think the new schedule format is very nice…good job like everybody said and with many options for all fitness levels…but for me, in my opinion and based on what I want now, I feel I do not find many workout options (unless I repeat the workouts already done). For example: Monday is workout already done, Tuesday is workout with weights and I am not following this series for the time being because it uses weights and I am giving some time to my wrist to recover, Wednesday is a recovery day and the Stretch & tone Workouts are little boring now, Thursday is a beginner workout or if I want advanced again I need to repeat a workout already done, Friday again repeating a past workout, Saturday is repeated workout and Sunday is Stretch & Tone again!!!. So looking at the schedule of a week, I should follow along with 3 new workouts- one recovery, one for beginners and one for lower body, if I exclude the beginners, I have only two new workouts to follow, being one recovery and one with weights, what I feel are quite few options for a member. Of course there are plenty of others workouts I can do (again all repeated from favorites, schedule suggestion or from search in the website) but somehow I feel the moment is for beginners and intermediate enjoy the website. Anyways, this is not a complain but my personal observation. I am managing my schedule including IG workouts and other website workouts few days per week. Hope to see a nice new tough series soon. When you have time, a change to Kinstretches instead of Stretch and tone it would be awesome. Only with movement and not using equipment at all. See you and take care Zu. Love to you! 🙂
Private Member |
curitiba, parana, brazil
Oh I forgot to mention about the bonus workout- 5 min on Fridays…that is very nice and I am following along with that series. Awesome workouts. My plan is always to do at least 2 rounds but I never manage to do it. 5 min is really a very short workout, mostly I complement it with JR workout or I do it in other day along with other workout. The series is very good Zu! See you and take care.