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Weekly Workout Schedule - The Week of February 6th
Workout Schedules | February 05, 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 #5 X (Beat Your Personal Best)
Bonus: One leg Chair Squat – an awesome substitute for Pistol Squat. You can see this exercise @ZGYM_official Instagram account. Do 5 reps on each leg and 2-3 sets. It shouldn’t take longer than 5 minutes.
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Tuesday – Jump Rope Cardio Fit Slide #3 X (New in ZGYM)
Bonus: 3 sets of 5 hanging knee raises (extend legs on the way down). View this exercise @ZGYM_official Instagram account.
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Wednesday – Stretch & Tone Workout #35 (new in ZGYM)
Take 5-10 minutes of your time to practice your jump rope skills before the Stretch & Tone workout.
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Thursday – Upper Body & Abs Basics #2 (New in ZGYM)
Add 100 kettlebell swings after this workout (use your beast KB), before you do your stretching. You can do 20 reps
at a time. It shouldn’t take longer than 5 minutes. It will help you to keep your booty tight and adding the extra cardio
will help you burn more overall calories. If you’re a complete beginner and KB swing is too challenging for you, then you
can also add 100 squats or 100 reps of the Power Band Ballerina Hip Lift with Abduction
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Friday – Low Impact Lower Body #3 (Beat Your Personal Best)
+ bonus 5 Minute Workout #112 (New in Fitness)
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Saturday – Cardio Shred #37X (Beat your personal best)
Bonus: Upper Body & Abs exercise combo using your dumbbells and sliders. You can see this exercise @ZGYM_official Instagram account.
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Sunday – Stretch & Tone #30 (Stretch your body – ZGYM)
Buy in before your workout: 50 reps of the Power Band Ballerina Hip Lift with Abduction in a row or split into two sets + 6 reps of pike roll to knee tuck (on exercise ball) – you can view this exercise @ZGYM_official Instagram account.
Beginners/intermediates will do just the knee tucks on the ball.
Beginners will just put their legs up on the ball and try to hold the plank position for 20 seconds at a time (6 sets).
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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 |
Do you think your bikini butt program will be up soon? I need some serious butt work before bikini season – please help!!
Private Member |
same question from me, except that I’m waiting for the KB program 🙂
Private Member |
curitiba, parana, brazil
Hi Zu and friends…I realized the “bonus” everyday after and before the workouts. I would like to understand what that means, because we will be doing the workouts that are supposed to be enough to burn calories and keep us in good shape, so why to add few bonus exercises? I think it would be worthy to add as bonus something that we need to learn how to do like push-ups, pull-ups, jump rope is there, pistols, different types of burpees, ninja jumps, etc. Anyways, nice to see something new Zu! See you and take care.
Private Member |
washington, dc, usa
Hi there! I think that it’s been a couple of weeks now that she been adding the bonus in lieu of an alternate workout. I actually like this alternative. And, she is (on some days) doing exactly what you suggest which is to add a post workout exercise to practice on like jump rope, hanging knee raises, kb swings and pull ups.
Private Member |
curitiba, parana, brazil
Hi Barbara…thanks for your comment. I did not see it. I am not surfing much in the website nowadays because I am quite busy but I will pay more attention to it. Nice that she is incorporating my suggestions, I am happy! See you and take care.
Private Member |
toluca, state of mexico, mexico
Hi dear Zuzka,
I’ve got a cervical sprain and this is my third week of rest with no workout I’m desperated because since I found you about four years ago, I’ve never stopped working out with you every single day, and now I can’t do anything for the first time 😪
Do you have any suggestion to help me?
I’ve got a cervical sprain of second grade 😕 It was because of a bad movement appart from a Car that hit us at the back of ours last year.
Private Member |
zagreb, croatia
So looking forward to Jump rope Cardio fit slide! I just love workouts like those, i love to hate them, or hate to love them, but they kill me and I love it! I feel the same for Jump rope KB workouts – they are brutal, just gotta love them! 🙂 🙂
Private Member |
I’m really enjoying the new bonus right now as it gives me that little bit of extra “space” to work on something outside of a workout and focus on my form. 🙂
Private Member |
Hi Zuzka I am a huge fan of you I always follow you forever Thank you for all your videos.
Private Member |
Thank you for the bonus w/o. Love it!!! 🙂
Private Member |
washington, dc, usa
Hey Zuzka which IG account is the bonus for Saturday posted? I didn’t see it on the one that you linked to this post.
Private Member |
netherlands
I cannot find it either
Private Member |
I was wondering the same thing!
Private Member |
canada
Haha, glad I read the comments, I couldn’t find the Saturday bonus either🤔!