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Weekly Workout Schedule - The Week of May 15th
Workout Schedules | May 14, 2017
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
Here’s your new daily bonus:
Jump Rope practice. Try 5-10 minutes every day. If you’re beginner and need more guidance. You can start with the Jump Rope Cardio Beginner Series. The series is slowly progressive, so make sure to start with workout #1 if you have never jumped rope before.
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Monday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Summer Shred #6 X (Beat Your Personal Best)
Advanced – No Equipment / Bodyweight Workout : Body Crush #19 X
All Fitness Levels – Similar Bodyweight Workout: 15 Minute Fat Burn #6
All Fitness Levels – Low Impact Workout: 15 Minute Fit Slide #12
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Tuesday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced Fitness Levels: Cardio Shred #39 X (New in ZGYM)
All Fitness Levels – No Equipment / Bodyweight Workout : 12 Minute Body #3
Low Impact Workout: 15 Minute Fit Slide #8
Beginners – Beginner Cardio #8
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Wednesday
All Fitness Levels: Deep Tissue Massage & Stretching (new in ZGYM)
Not a fan of this workout? You Can Choose another workout from
Stretch & Tone or Power Yoga Series
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Thursday
Choose one of the workouts below according to your own fitness level & personal needs.
All Fitness Levels / Beginners: Bodyweight Beginners #2 (New in ZGYM)
Intermediates: Body Crush #18
Advanced: Body Crush #20X
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Friday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Upper Body & Abs Inferno #2 (Beat Your Personal Best)
Intermediates: Black Diamond #2
Beginners: Upper Body & Abs Basics #2
+ bonus 5 Minute Fat Burn #126 (New in Fitness)
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Saturday
Choose one of the workouts below according to your own fitness level & personal needs.
Intermediate/advanced: Killer Legs #6 (Beat your personal best)
All Fitness Levels / Low Impact: Low Impact Lower Body #2
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Sunday
All Fitness Levels: Stretch & Tone #5 (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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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.
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 |
Very excited for that cardio shred! ❤️
Private Member |
amman, jordan
Ah bring on the sweat 😛 Can’t wait for the meal plan as well!!
Private Member |
really looking forward to new lifted butt workouts.push harder than yesterday if you want a different tomorrow!
Private Member |
ellijay, ga, united states
I’m always excited to see a new Cardio Shred! And I’m SUPER excited for the new massage and stretching! I know there’s usually a lot of stuff for the lower body whenever the foam roller is involved, since that area is definitely needed! I’m wondering if there will be some rolling/massage for the upper body as well in any of them. 🙂 While I do the postural therapy exercises to try to help (and additional stretches that I’ve had recommended), have monthly massage and chiro for my neck/shoulders (I’d do more if I could afford it. <:-/ Ahhh, money.), daily use of arnica/magnesium slathered on the area, as well as using a brace in intervals to help with my shoulder position/posture…I still have major problems in my shoulders/neck due to super-tight muscles that cause me horrible pain and severely interferes with my sleep. I'm working on it! I've come a long way already (MANY thanks for the routines you offer here that help!!), and any extra push I can do at home to help is certainly welcome!! 😀
Private Member |
birmingham, al, usa
Have you tried dry needling? I too suffer from severe tightness in my back, shoulders & neck. I get monthly deep tissue massages along with foam rolling & postural therapy. However, dry needling has given me the most relief quickly when the muscle tightness & knots are extreme. My physical therapist does dry needling on me. I understand the pain of those muscle knots, so I just wanted to let you know about dry needling in case you were not aware of that option.
Private Member |
ellijay, ga, united states
I hadn’t heard of that one before! I had to look it up…it sounds like acupuncture, pretty much? I’ve thought of trying acupuncture, but haven’t looked too deeply into it. I’ll have to see if there’s anywhere nearby that might offer that! Ha, I have a bit of a fear of needles, but as long as I’m not *looking* at them going in, I think I can handle it! 😉
Private Member |
birmingham, al, usa
They use needles similar to acupuncture. It does not feel great when they put the needle in the “knot”. The tendon with the knot twitches & it is uncomfortable but bearable. You will probably have muscle soreness for about 24 hours. But, dry needling has been the only effective relief on me for the stubborn knots & it is worth the few minutes of the needles. I hope you can find dry needling close to you. Good luck!
Private Member |
ellijay, ga, united states
I wind up being terribly sore after my massages for a good 24 to 48 hours…so I’m ok with that. 😉 Ha ha, my massage therapist has a therapy dog she keeps with her — she’s become agitated, picking up on my pain when getting the massages (what a little sweetheart!)…so I’ll put up with pain for fixing things! 😉 I’m in a small town far from the city, but I *have* noticed there’s a lot of good variety of holistic places in the area! So I wouldn’t be surprised to find something close enough! 😀
Private Member |
birmingham, al, usa
I am in the Birmingham, AL area & we are the last to get most things, so I was surprised my physical therapist was certified to do it. I would imagine some “holistic” places will do dry needling. I wish my message therapist had a dog during our session! Hope you have a great rest of the week!
Private Member |
ellijay, ga, united states
Well, the dog is for her rather than the client…but as a dog lover, it’s an added bonus! It’s so neat to see her pick up on cues from someone other than her handler/mommy! And that’s encouraging to hear they have it where you are — that means it’s more likely for me to find a place somewhere close by (or relatively close)! 🙂
I hope yours is a good week, too…and that you don’t need the needles anytime soon! 😉
Private Member |
uk
This might sound strange but have you ever had vitamin D level tested? Muscle problems, spasms, tightness, body aches – all that could be lack of vitamin D. If you have the option of getting the blood test it might be worth to find out. Vitamin D3 supplements are cheap and it could solve/help your problem.
Private Member |
germany
Zuzka, is there is set date for your meal plan to be published? And is it going to be free or do we purchase it in the store? Maybe you can give us an update. That’d be great. Congrats on your engagement, btw!
Private Member |
I’m also curious about this! Been looking forward to Zuzka getting back from her awesome vacation so we can get started with this meal plan/nutrition program! I feel like it’s rlly the last piece of missing info I need to really step up my weight loss
Private Member |
How come there is no links to the workouts except for the monday workout? Thanks
Private Member |
melbourne, australia
Hello Barbara,
the links are added from day to day moving along the schedule. Tomorrow we’ll see the link for Tuesday, etc.
All the workouts you can find in ZGym. They are pretty well sorted there.
Private Member |
michigan, usa
so excited for DTMS! yes! and a new cardio shred! <3 It truly feels like Christmas some weeks haha
Private Member |
The title for today’s workout on the homepage says “Deep Tissue Massage & Stretch (New)” but leads to “Stretch And Tone 10”.
On the this page, the workout for today says “Stretch And Tone 10”. I think there’s a blooper somewhere. 🙂
Private Member |
new zealand
Hi Zuzka,
I had great results following your daily workouts a few years ago.
I started doing crossfit since last year and I haven’t been following your workouts.
I always feel so tired and not bother to do any exercises after crossfit. I still want to follow your daily workouts, is there any workouts you recommend me to do that complement with crossfit?
Cheers,
Helen