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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 |
This is a great set up. Thanks for the new twist. I also liked reading your replies to the posts. Very informative. Your dedication and time is sooooo appreciated.
Private Member |
Hi Zuzka, I just noticed the new format of the schedule. It looks exciting. Thanks for the surprise! xoxo
P.S: I totally agree about consistency over volume ! I have been there and volume just made my body fatigued. Just one wo a day is plenty for me! Also, I read one of your replies about carb timing. Thank you for letting us know! I’m super happy to hear the good news because this method of window of 2 hrs didn’t quite work for me !
Private Member |
Z, I really like this. I have tried to do 2 workouts a day at times, but it usually causes me to be overly sore, and it doesn’t work with my work schedule. Truly one workout a day is what works best for me, and I like having an extra bonus because it pushes me just a bit more! Thank you for always doing new things! Thanks for the information on carbs too. I like seeing what you eat because it makes me realize I eat too much!
Private Member |
Thank you so much Zuzka for bringing the variety and new stuff, it’s impossible to get bored here in the Zgym. I lioe love love the idea of a short bonus to each workout- it’s so accommodating to have it all figured out in the schedule-working on pull-ups, JR practice, swings.. Perfect! By the way, I rarely added the 2d workout a day, except for stretch and tone, or if I somehow missed the new workouts and wanted to catch up.. But I never noticed it had any benefits for me.. so consistency over volume, so true. Love you Z, you can’t imagine how glad I am to have found you 4 years ago 🙂
Private Member |
Love the new schedule also give me an idea to pick my favorite series followed by any 5 min bonus . Sometimes the 2 exercises option gets me tired especially the if followed by kb workout. sometimes I do 2 but sometimes I only do 1 workout. But I really need to work on my diet. I always binge at night. I really need help with my diet.
Private Member |
Zuzka where can I buy that red jump rope that you used to sell when you were selling dvds? Mine is almost worn out and I only like that style. It’s nice and strong and is the best one I’ve ever tried and I have tried many. I do think like the light speed ropes much. Please respond. Thank you kindly
Private Member |
amman, jordan
Excited for the new update! the extra bonus will be my extra push for a better muscle building! I’ve missed the first two since I relayed on the side workout schedule on the main page but excited to jump right on now!
Love you and your effort Zuz! <3
Private Member |
usa
I love this new schedule format. I just looked at it yesterday because I’m doing the No-Equipment challenge.
Private Member |
lethbridge, alberta, canada
I love this pic of you…one of my faves 🙂 It is very motivating!!!
Private Member |
Love this week schedule. 🙂