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Weekly Workout Schedule - The Week of March 6th
Workout Schedules | March 05, 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
Some of you guys like when I include an additional workout to the main Weekly Workout schedule, so I took the opportunity to offer more options for ZGYMERS with different needs or preferences. You can use any of those as your second workout of the day, but you know how I feel about that 🙂 it’s not what I would choose. I prefer to stay steady, and doing one workout at a time, without missing a day. Instead of killing myself with training, I choose to stay consistent and support my training with a diet that helps me to stay lean. I stick with low carb diet, because it’s been working for me, but you should always choose a lifestyle/diet that works for you. If you’re not sure, maybe this article will help you to pick your own path.
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Monday – Lifted Butt Series #18 X (Beat Your Personal Best)
Bonus: Do as many reps as you can do in a row, take a break and repeat – set your timer for 5 minutes and try to complete as many reps total as you can. Remember you can always use the assist pull up band.
No Equipment – Bodyweight Workout: 12 Minute Body #2
Similar Workout for Beginners /Intermediates & Low Impact: Low Impact Lower Body Workout #1
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Tuesday – Jump Rope Cardio Fit Slide #4 X (New in ZGYM)
Bonus: 20 KB Swings / 20 jump lunges (or low impact backward lunge alternating legs) x 4 sets
This is a great FINISHER that will help you shape up your legs and glutes.
No Equipment – Bodyweight Workout: Body Crush #20 X
Similar Workout for Intermediates: 15 Minute Fit Slide #2
Similar Workout for Beginners: Jump Rope Cardio Beginners #3
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Wednesday – Stretch & Tone Workout #39 (new in ZGYM)
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 – Upper Body & Abs Basics #4 (New in ZGYM)
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.
No Equipment – Bodyweight Workout: 12 Minute Body #13
Similar Workout for Intermediates: Black Diamond #2
Similar Workout for Advanced: Upper Body & Abs Inferno #2
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Friday – Killer Legs #8 (Beat Your Personal Best)
+ bonus 5 Minute Workout #116 (New in Fitness)
No Equipment – Bodyweight Workout: Body Crush #32
Similar Workout for Advanced: Killer Legs #10X
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Saturday – Body Crush #29 X (Beat your personal best)
Bonus: Hanging Leg Raises – try 3-5 reps per sets. How many sets can you do in 5 minutes?
Low Impact Workout: 15 Minute Fit Slide #6
Similar Workout for Intermediates: Body Crush #33
Similar Workout for Beginners: Beginner Strength #3
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Sunday – Stretch & Tone #34 (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 |
fl, usa
This schedule looks great! Can’t wait to get started. Thank you for all the hard work, Zuzka!
Private Member |
Thanks Z, looks like a good schedule and again great to have it available already – I’m in London and going to squeeze in a pre work workout!
Private Member |
massachusetts, united states
This looks awesome, I’m looking forward to jump rope fit slide and lifted butt and killer legs!
Thank you for all you do!!
Private Member |
This looks awesome, love the X’s. Lifted butt is one of my favourite series 🙂 Did LBS #11x today, phew 😅
Private Member |
ky, usa
I’m so glad to see lifted butt in the schedule. I’d like to repeat that series. Thanks for an awesome schedule!
Private Member |
michigan, usa
Lifted Butt is always a favorite. This felt so good. Hope we get new LB and Summer shreds this spring to get us pumped for summer! Xoxo
Private Member |
port moresby, papua new guinea
Is the bonus workout for Monday pull ups ? It doesn’t state what workout with assist pull up bands ? Help anyone ? 😕😕
Private Member |
va, united states
Looks like pull ups since that is the only thing we use the assist band for usually. Also the workout was lower body focused so it makes sense to do an upper body homework.
Private Member |
kraków, poland
The 20 KB Swings / 20 jump lunges x 4 sets was brutal today! I’ve finished it in 6:45. Yesterday I did 20 pull ups in 5 minutes. Maybe 5 were with good form, others with jumps, or climbing on doorway 🙂 So sore today…
Private Member |
kraków, poland
100 kb swings 20 kg – 5:02 !
Private Member |
Zuzka: I travel so much that I love, love, love your workout schedule with no equipment needed that you now post with our weekly workout schedule. Now I can follow along with you even when I travel and not feel like I’m falling behind. Thanks so much!
Private Member |
oxnard, ca, usa
I don’t see your food journal on the website? Thanks