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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 |
birmingham, al, usa
I really love your new workout schedule and really appreciate the change you made in the recommended extra exercises. Following the workout schedule as you have always recommended along with an effective diet has done wonders for me.
Private Member |
va, united states
Hey Z. I love the idea of the everyday homework as opposed to a second workout. One question though, on Saturday when you suggest to do 10 sets of push ups, do you mean 10 total push ups or 10 sets of the maximum we can do of that particular type of push up? Thank you!
Private Member |
lake tahoe, nv, usa
It’s 10 x push up & pull up so the total of 10 hard push ups and 10 pull ups but you do push up / pull up back to back, and you can take a short break between each set.
Private Member |
va, united states
Thanks! That makes a lot more sense!
Private Member |
michigan, usa
Love this concept! 😍 Although I’m not clear yet to do any abs or intense workouts I can’t wait to build up my strength and endurance again! Couple more weeks of low impact and beginner series to ease into them. So excited to see what the surprise is 😁
Private Member |
Perfect idea these bonuses :-). Love your new workout schedule :-))))!
Private Member |
ky, usa
I try to do the second workout to “earn” my carbs before dinner. Do you think I could do the workout posted in the morning and then do the bonus in the afternoon instead of back to back? Would this 5 minute bonus still earn carbs?
Private Member |
lake tahoe, nv, usa
Rachel, I’ve been trying to spread the word in the comments and also I changed it in my Nutrition Guide – there’s been new research that covered timing of carbs for maximum health and fat loss benefits and it turns out that the window of opportunity is bigger than 2 hours after a workout. The idea is that we can have a carb meal at any time of the day as long as we do our high intensity workout that day. For maximum fat loss and the least amount of spikes in your blood sugar, make the rest of the meals low carb. So for example, if you do your workout in the morning, you can still enjoy your carb meal in the evening. Now, it’s important to also consider the portion size and the type of carbs. Avoid processed carbs and junk food and enjoy super foods such as potatoes, quinoa, wild rice, brown rice, ezekiel bread, fruit, and legumes. If you want a cheat meal, I would suggest no more than once a week. Of course if you’re someone who’s super active and already lean and muscular, you’ll have more freedom when it comes to your meals.
Private Member |
caseyville, illinois
zuzka, i am glad you posted this as recently i have been enjoying a bowl of slow cooked steel oats with apples and a sccop of protein powder as an evening meal as i just want to. During the day as being busy, i have been enjoying lower carb meals.
Private Member |
crawfordsville, indiana, usa
I love this!!!! Yay!!!
Private Member |
Hi
I have always done both workouts but will try the new schedule. I understand consistency over volume, but I still feel that 15-20 mins is not long enough for a workout. Call me old fashioned but I was always told that the body starts to burn fat 15-20 mins into a workout, do shouldn’t the work out go beyond this time?
Private Member |
lake tahoe, nv, usa
I don’t think it’s old fashioned as much as not informed or aware of all the research and the fitness industry in general – especially for the past 10 years. Here are some articles to check out, those are both old because this type of training is not some brand new thing to be worth talking about. It’s pretty much everywhere nowadays.
https://zuzkalight.com/workouts/best-worst-cardio-for-fat-loss/
https://zuzkalight.com/blog/fox-news-magazine-high-intensity-workouts/
Engaging in longer workouts is not the best strategy for fat loss as it does absolutely nothing for increasing your basal metabolic rate. The longer the workout is, the less intense it’s going to be because you simply can’t work at your max effort for long periods of time. Instead you can end up just making your body fatigued. The best way to boost your metabolism and increase the overall calorie burn is to build lean muscles via short high intensity training, which provides you with all the benefits including cardio, strength, power and endurance.
Private Member |
Love, love this weeks schedule!! And the workout today, man oh man!! I felt amazing after!! I feel in due time, Im going to have the upper body strength that I’m striving to have!! 😚😚
Private Member |
zagreb, croatia
So excited about the surprise.. 🙂
Private Member |
tx
I also enjoyed the 2nd workout lists so that I could have a second ready option in case I didn’t like the first one (and I always thought you did a good job of making the second workout totally different from the first!), but I like this new feature of having little buyout extras for all the regular workouts too! Could I make a suggestion that in order to ease our personal searches for our favorite type of workouts? You used to have a tag link for each workout based on what series it belonged to, and then that went away a long time ago. Is it possible to implement that again so we can easily browse within series, such as when we start from a favorited workout and then want to keep moving along in that series?
Thank you!