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Weekly Workout Schedule - The Week of March 27th
Workout Schedules | March 26, 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.
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
3000 KB SWINGS
My goal for the next 30 days is to complete 3000 kettlebell swings by doing 100 reps every day. I decided to get my butt (literally my butt) into an awesome shape before my birthday which is at the end of April. Kettlebell swing is one of the absolute best ways to achieve that. You don’t have to lift heavy in order to shape up your glutes. The ballistic nature of the kettlebell swing is what triggers the fast twitch muscle fibers and muscle growth. In other words you will notice your butt getting rounder, and more lifted.
Here’s your daily bonus: 100 KB Swings – you can break it up into as many sets as you can. It shouldn’t take you longer than 5 minutes.
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Monday – Upper Body & Abs Inferno #9 X (Beat Your Personal Best)
No Equipment – Bodyweight Workout: 15 Minute Fat Burn #6
Similar Workout for Intermediates & Low Impact : Black Diamond Series #5
Similar Workout for Beginners & Low Impact: Upper Body & Abs Basics #3
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Tuesday – Z-Special Surprise Workout (New in ZGYM) – All Fitness Levels
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Wednesday – Stretch & Tone Workout #42 (new in ZGYM) – All Fitness Levels
Extra Bonus: Jump Rope Practice – work on your jump rope skills for at least 5 minutes
Not a fan of this workout? You Can Choose another workout from
Stretch & Tone or Power Yoga Series
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Thursday – Jump Rope Cardio Beginners #5 (New in ZGYM) – Beginners / Intermediates
No Equipment – Bodyweight Workout: 12 Minute Body #10
Similar Workout for Advanced: Jump Rope Cardio #9X
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Friday – Cardio Shred #28 X (Beat Your Personal Best)
+ bonus 5 Minute Fat Burn #119 (New in Fitness)
No Equipment – Bodyweight Workout: Body Crush #17X
Low Impact Workout: 15 Minute Fit Slide #3 (all levels)
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Saturday – Killer Legs #4 (Beat your personal best)
Low Impact Workout: Low Impact Lower Body #4 (all levels)
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Sunday – Stretch & Tone #37 (Stretch your body – ZGYM)
Not a fan of this workout? You Can Choose another workout from
Stretch & Tone or Power Yoga Series
Bonus: Jump Rope Practice – work on your jump rope skills for at least 5 minutes
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Workout Programs 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 |
switzerland/, france
it is so convenient to have the weekly schedule in the right hand bar, it seems this week is not activated. Can you please fix this for quick access?
Private Member |
pei, canada
3000 swings … count me in! Loving the workouts and the suggested bonuses that you’ve been adding into the schedule. I’ve slacked off a bit on my jump rope practice so it is the perfect kick in the behind that I need to get at it again. Thank you!
Private Member |
bad oldesloe, schleswig holstein, germany
Zuzka when are you doing the Swings, right after the workout or anytime a day?
Private Member |
va, united states
Kettlebell swing challenge accepted!
Private Member |
curitiba, parana, brazil
Kettlebell swings challenge seems to be awesome. Let us see if I can follow along! I will start by 1st April! See you all and take care.
Private Member |
michigan, usa
So excited! And yes I’ll be doing the KB challenge with beast! 🖤💜🖤💜 I’ve been doing 50 kb swings after my workouts at least 4 times a week lately already🙂
Private Member |
switzerland/, france
I will be on vacation from 22nd april, so I’d better start sooner (especially if chances of wearing bikini). I gardening last week-end and throwing rocks out of the way. I realized that training in Zgym and body awareness (core engaged) helped me to keep my back happy.
I am currently setting a MovNat parcours with my son in the woods and very exciting.
Zuzka , you should try to do some parcours around your pool , in the garden.(including swimming, at the end ha, ha) or outdoors, there must be nice places around.
Private Member |
ia, usa
I’m also wondering what size of kettle bell are you using for the daily challenge?
Private Member |
lake tahoe, nv, usa
I’m using my heavier kettlebell – 44lbs, however I suggest beginners to start with something lighter. I use the heavy kettlebell because I have already outgrown my 26lb kettlebell for exercises such as the swing or deadlift.
Private Member |
What time is the best for the KB Swings?
Private Member |
Hi Z, what do you think about creatine? Is it good? Any bad effects?
Thanks
Private Member |
fl, usa
When I first saw that 3000 KB swings challenge, I thought WHAAAAT?! But I’m enjoying it. Today I did (10 Kb swings, 10 jump rope, 2 pull-ups) x 10 sets. Made for a nice warm up and let me get my jump rope and pull-up practice in while also getting my KB swings in. These are things I never would’ve attempted before working out with Zuzka. If anyone had told me a year ago that I’d have a pull-up bar in my house, I would’ve laughed. Zuzka has turned me into a warrior! Or at least she makes me feel like one. 😄 And that feeling is priceless. Now off to do a 25 min yoga headstand class before heading to Dick’s Sporting Gooda to get a new, heavier KB!