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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.
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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 #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
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Tuesday – Z-Special Surprise Workout (New in ZGYM)
Add 2 sets of 5 pull ups. Use the pull up assist band if necessary.
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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
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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.
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Friday – 15 Minute Fit Slide #15 X (Beat Your Personal Best)
+ bonus 5 Minute Workout #110 (New in Fitness)
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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.
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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
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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 |
liverpool, uk
Love the 5 mins additions to the main workout! Effective but not time consuming! Great stuff 😁
Private Member |
durham, uk
Don’t usually comment on things but had to say how good this week looks! Totally agree with not doing another high intensity second workout – I tried for a bit and found I wasn’t pushing as hard in either and my body hurt constantly. Thanks for all your hard work Zuzka! Working out with you is the best part of my day😊
Private Member |
What if i cannot even do negative pull up? I cannot pull my chin above the bar, or stay there. I tried to lower myself down but I felt nothing on my back… I always fail to use my back muscles… This is the biggest struggle since I started exercise two years ago. No feeling in my back, nothing at all. Sometimes I was so upset about it…
Private Member |
lake tahoe, nv, usa
The sensation in your back tents to be different then working on your chest, arms, core or legs. You’re used to feeling the burn in those specific areas. When working on your back, it feels almost numb in comparison and the only thing you might feel is muscle fatigue when you can’t do another rep. Don’t be too focused on the muscle burn sensation, just focus on your form and power when doing pull ups. Make sure your shoulders are away from your ears even when your scapulas are elevated and pull yourself up as hard as you can. There’s no way you can do a pull up without engaging all the muscles in your upper back whether you “feel” the burn or not. I suggest you to get the assist pull up band on Amazon.com for practicing pull ups – it’s a great way to take all the frustration out of it.
Private Member |
The best tip I’ve ever gotten is to envision pulling your elbows to you sides rather than pulling yourself up. It helps me get the mid muscle connection… try it!
Private Member |
caseyville, illinois
I love you suggesting additions as this is where i struggle and probably add too much and get frustrated. It makes the workout feel complete and not too short. i warm up with my handstand practice and chin ups and like to end with deep stretching/flexibility. Cardio shreds are my favorites, btw along with the infernos
Private Member |
❤ the new schedule line up!!
Private Member |
palm city, florida, usa
Love the everyday bonuses! great idea
Private Member |
manorhamilton, leitrim, irlandia
I love the shedule of this week. Hope more weeks like this:)
Private Member |
bella vista, ar, us
Super excited about the change up! Thanks Z for always keeping it real and fresh! Change is good…change is good…
Private Member |
mont-saint-hilaire, quebec, canada
Love the new workout schedules 🙂
Private Member |
Love the bonus options – it’s more consistent with your general fitness philosophy than suggesting an additional workout.