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Weekly Workout Schedule - The Week of November 13th
Workout Schedules | November 12, 2017
Here’s the entire list of my EXERCISE EQUIPMENT
Here’s your daily bonus:
You can add an extra burn bonus workout after your main training. I suggest the Legs Like a Dancer #1 or Legs Like a Dancer #2 or #3, 3-4 times a week if you want to see really great muscle tone in your legs and glutes. You can also add any workout from the Stretch & Tone series to your daily training. In the video from one of the previous weeks I explain why is it not a good idea to do 2 high intensity workouts a day and why I encourage you to choose an easy pace workout as your second workout of the day.
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Monday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Jump Rope Cardio Kettlebell #3 X (Beat Your Personal Best)
No Equipment / Bodyweight Workout : Body Crush #4
Beginner Workout: Kettlebell Fit Slide Beginners #3
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Tuesday
Choose one of the workouts below according to your own fitness level & personal needs.
ALL Fitness Levels: Low Impact Full Body #9 (New in ZGYM)
Advanced Fitness Levels: Cardio Shred #11
All Fitness Levels – No Equipment / Bodyweight Workout : 12 Minute Body #3
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Wednesday
All Fitness Levels: Stretch & Tone Cardio #3 (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: Kettlebell Fit Slide Beginners #5 (New in ZGYM)
Advanced: 15 Minute Fit Slide #4X
Bodyweight: 15 Minute Fat Burn #6
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Friday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Upper Body & Abs Inferno #6 X (Beat Your Personal Best)
Intermediates: Black Diamond #6
Beginners: Upper Body & Abs Basics #6
+ bonus 5 Minute Fat Burn #122
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Saturday
Choose one of the workouts below according to your own fitness level & personal needs.
All Levels / Low Impact : 300 Killer Rep #5 (Beat your personal best)
Beginners / no equipment: Bodyweight Beginners #2
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Sunday
All Fitness Levels: Stretch & Tone #31 (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.
IF YOU NEED A BOOST OF ENERGY AND METABOLISM FOR YOUR WORKOUT, GET MY PRE-WORKOUT PROTEIN BLEND WITH FAT BURNER.
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 |
Love Love this weeks schedule 😉 and i am so looking forward to trying the hot towel method really interesting to hear the benefits of this, Thank You Z have a great week xox xo
Private Member |
santiago, chile
Wow! I wasn’t aware of the hot towel scrub, I’m definitively going to try it. Thanks again, Z!
Private Member |
san antonio, texas
I’ve never heard of this either. Sounds really really nice to relax and ease tension; among all the other amazing benefits. Definitely will try, and it reminds me, I used to do dry brushing for a healthy lymphatic system.
Thank You Z ❤️
Private Member |
ellijay, ga, united states
Oo, a happy surprise for a Tuesday — a coffee talk! 🙂 I’ll give the scrub a try! I love the idea of adding tea (well…AND oils!) to it!
On the subject of skin…I’m curious if you might have any suggestions (or maybe it would be good for another coffee talk 🙂 ) Especially with all the kettlebell stuff in the zgym lately AND with my personal goals of ramping up my pullup bar use, I’ve been developing insane callouses. I try using gloves to protect my hands. lol, sometimes I’ll use old socks that I’ve cut up to make a nice, soft grip for the kettlebell. But it’s not stopping them. I don’t mind it so much EXCEPT that they range from uncomfortable to painful. (Uncomfortable during the day, and downright painful when doing pullups). How do you deal with this? Do you have any tricks to keep them away? Or for getting rid of or reducing them? Or at least for keeping them from being so painful?
Private Member |
va, united states
Hi Christin! When I first started in the ZGYM I was getting pretty bad callouses on my hands too. I bought some weight lifting gloves and I wear them for every single workout. It’s also helpful for me because I never feel like the DBs or KBs are gonna fly out of my sweaty hands. It did take a while for the callouses to go away, but I don’t have a problem with them on my hands anymore. Actually, I’m starting to see them more on my feet these days from working out barefoot (I’ve been jump roping barefoot too)!
Private Member |
ellijay, ga, united states
Maybe that’s my issue — not using the right tool for the job! I’ve been cheaping out and using my bicycle gloves, but they protect DIFFERENT spots (padding on the palms for bike grips or trail falls), and I notice there’s always rubbing where my callouses are when wearing them. I’ve had my eyes on some weight lifting gloves and found them on sale online…so I think I’m going to spring for them! 😀
I have bad foot callouses, too…but they really only bother me in the winter when its dryer and they start to crack.
Private Member |
Hi Christin:
One thing that really helps me is to use one of those new rotary foot files….to keep them at bay. If one is bad however and I’m getting ready to do a kb workout, I put a fabric band aid on and then put my gloves on as well. I always where my gloves when doing kb workouts. The gloves I use are ones like the gymnast use ….which I like because they aren’t bulky in any way but they protect my hands and I think it makes me feel safer too.
Anyway, those are some things I do.
Private Member |
ellijay, ga, united states
Oo, the file’s a good idea! I have a basic one — manual, nothing fancy — stored away. I’ll have to dig that out and work on chipping away, slowly, at them. Then some gloves made for the job are next up on my list! 😀
Private Member |
michigan, usa
Your post makes me want to invest in some lifting gloves and a foot file now lol because I have the same issues and have always just deal with it. I think my feet bug me more. My hands just got used to it over a few years I think.
Private Member |
ellijay, ga, united states
I’ve had them on my feet for so many years now that I don’t even notice them…until they get dry and crack. Then they make it painful to walk. I’ve found the Burt’s Bees foot balm (foot balm? I think it’s that…whatever it is, it goes on feet!) — the coconut gel kind — REALLY helps when used daily. It doesn’t get rid of them, but it softens them so that they don’t crack and cause pain when walking. Hmmmm, maybe I should use it on my hand callouses! Couldn’t hurt…and my hands would smell good!
Private Member |
Is the hot towel scrubbing similar to the effects of dry skin brushing?
Private Member |
Hi Zuzka, what a nice surprise, love your coffee talks! Thank you! 👍💋
Private Member |
matthews, nc, usa
Thank you for Coffee Talk. We need it! 😉
Private Member |
st. peter, minnesota, usa
I like that hot towel suggestion! It always feels so good when you get those on airplanes, I never thought of trying it at home. 🙂
Private Member |
saint john new brunswick, canada
The hot towel method sort of reminds me of dry brushing, is it sort of the same thing in terms of benefits?
Private Member |
va, united states
A hot towel massage might go well with a glass of kombucha wine! How’s that for multitasking? Ha ha.
Private Member |
london, uk
Love the way you think Stacy! ;-))