Site navigation and social media links
Weekly Workout Schedule - The Week of January 23rd
Workout Schedules | January 22, 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.
CHANGE OF PACE!
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.
________________________________________________________
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
_________________________________________________________
Monday – Upper Body Inferno #3 X(Beat Your Personal Best)
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
_________________________________________________________
Tuesday – Z-Special Surprise Workout (New in ZGYM)
Add 2 sets of 5 pull ups. Use the pull up assist band if necessary.
_________________________________________________________
Wednesday – Stretch & Tone Workout #33 (new in ZGYM)
Take 5-10 minutes of your time to practice your jump rope skills before the Stretch & Tone workout
_________________________________________________________
Thursday – Upper Body & Abs Basics #1 (New in ZGYM)
Add 100 kettlebell swings (use your beast KB). You can do 20 reps at a time or 30 or 50. It’s really up to you
just try to complete this task under 5 minutes for maximum benefits.
_________________________________________________________
Friday – 15 Minute Fit Slide #15 X (Beat Your Personal Best)
+ bonus 5 Minute Workout #110 (New in Fitness)
_________________________________________________________
Saturday – Low Impact Lower Body #3 (Beat your personal best)
Do 10 sets of the hardest push up you’re capable of followed by one pull up. Here are some options
for the push ups: regular push up, one leg elevated push up, clapping push up, plank jack push up, handstand push up
If you’re a beginner, do a push up on your knees and cheat using a chair or the pull up band when doing pull ups.
_________________________________________________________
Sunday – Stretch & Tone #28 (Stretch your body – ZGYM)
You can add 100 reps of the Power Band Ballerina Hip Lift with Abduction before or after your main workout. Do 20 reps at a time. It’s a simple exercise, perfect for strengthening your butt and hamstrings while also toning up your calves. Great for complete beginners
________________________________________________________
_________________________________________________________
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 |
massachusetts, united states
Love what you did here!! I will most definately do this extra work!!
Also excited for your tuesday surprise!!!
Private Member |
melbourne, australia
What a great idea with this small additions!!! I do it by myself all the time, but it is really great be guided by you.
Private Member |
What a surprise!!?? New workout schedule base idea?Interesting! 😀 I try of course! 😉
Private Member |
hungary
Oh, this week seems to be great, i am very excited! <3
Private Member |
hungary
😀
Private Member |
Wow, so many pleasant surprises in the schedule this week!
I love the idea of the bonuses (no more video-hopping!) and it’s great to see you’ve got another upper body series in the pipeline as this is where I need to work the hardest for decent strength gains.
My Monday just got off to a great start!
Private Member |
nantes, france
Is there no 2nd workouts anymore?
Private Member |
lake tahoe, nv, usa
You can choose any additional workout you want, but that’s not what I recommend. I recommend consistency over volume.
Private Member |
I will also miss the second workout, for me it was an alternative for the workouts that need a pull up bar. I always spend a great deal of time choosing a workout to replace the one I cannot do.
Private Member |
lake tahoe, nv, usa
But I wasn’t even choosing workouts based on that criteria. There was no way for me to know which workouts work for you specifically and which don’t… I understand that there has to be a better way to search based on equipment and I will have my team to work on that functionality asap, but for now I would suggest you to choose from the workouts you have saved as your Favorites or you can choose from the series you know don’t have a pull up bar for sure – like 15 minute fit slide, 15 minute fat burn, 12 minute body, Body Crush, most of Cardio Shreds, Jump rope cardio, or jump rope cardio kettlebell. The only workouts that do have pull up bar are Black Diamond, Upper Body & Abs Inferno and a only a few Cardio Shreds.
Private Member |
oh surprise yes you must know its my birthday xox Thanks
Private Member |
lake tahoe, nv, usa
Happy birthday!
Private Member |
thank you i did not relize you replied means alot, not been on as lost my job xo
Private Member |
tokyo
I am loving this week already, two upper body and abs and a surprise workout!
And I agree, those short bonuses are very appealing, more than preparing by our own.
Private Member |
felgueiras, porto, portugal
Excited about this week! I love surprises and also like this type of “buy out” or bonus exercise every single day. Thank you Zuzka!
Private Member |
switzerland/, france
I appreciate and respect that you apply your line of thought about not doing 2 workouts per day.
Honestly I don’t know how that was even possible 🙂
I prefer the new line of conduct that the suggested addition will COMPLEMENT the actual workout.
I had seen great progress last summer by sticking to the weekly schedule, for personal health reasons I had to stop/slow down for 2-3 months. But very eager to ramp-up.
I can testify that it is better to be consistent over volume. I prefer giving 6-7/10 every day to avoid fatigue and DOMS, than giving 10/10 1-2x/week.
I subscribed to a gym nearby and have 140m2 of soft tatami available and a KB family just for myself (no sliding surface though) and the my trainer is familiar with you in old BR, but didn’t know you had your Zgym. So we have a common background and don’t have to overly explain what I usually do:)