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Weekly Workout Schedule - The Week of November 20th
Workout Schedules | November 19, 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: Cardio Shred #1 (Beat Your Personal Best)
No Equipment / Bodyweight Workout : Body Crush #1
Beginner Workout: Beginner Cardio #1
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Tuesday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced Fitness Levels: 300 Killer Reps #6 X (New in ZGYM)
All Fitness Levels – No Equipment / Bodyweight Workout : 12 Minute Body #4
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Wednesday
All Fitness Levels: Legs Like a Dancer #4 (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 #6 (New in ZGYM)
Advanced: 15 Minute Fit Slide #5
Bodyweight: 15 Minute Fat Burn #7
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Friday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Jump Rope Cardio #1X (Beat Your Personal Best)
Beginners: Jump Rope Cardio Beginners #1
+ bonus 5 Minute Fat Burn #123
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Saturday
Choose one of the workouts below according to your own fitness level & personal needs.
All Levels / Low Impact : Low Impact Full Body#7 (Beat your personal best)
Beginners / no equipment: Bodyweight Beginners #3
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Sunday
All Fitness Levels: Stretch & Tone #32 (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 |
Hi Zuzka! I watched your video for the week and I love the idea of the warm clothing/shower for better flexibility in stretching. I will have to try that out. I am interested in where to get the Pilates ball for the legs like a dancer series. Also, is there an alternative type of equipment we can use if we have yet to buy the ball?
Private Member |
lake tahoe, nv, usa
Hi 🙂 You can buy the ball on Amazon – it’s probably like $10 – search for 9 inch pilates ball. If you don’t get the ball in time, you can try roll up a towel – that will do until you get the ball.
Private Member |
Thank you!
Private Member |
massachusetts, united states
Can’t wait for this week! Excited for new wo’s, and excited to finally use the 9 inch ball !! I have worked out for many years and I’ve got to say I’ve never stretched much in all that time. Now I’m stretching every day. You have truly made me more flexible since joining your zgym 1 1/2 ago.
Thanks so much!!!
Private Member |
i have been lacking with stretching and feel it! I have made heaps of progess with you Lovin ZGYM this is a great week and fantastic coffee talk lol x
Private Member |
Since I’m back training with you I try to focus more on stretching again because I love the feeling afterwards,had an intense Yoga session yesterday, though haven’t much sleep this night I’m feeling kind of recovered 😊 Hope to train more regularly again and I’m looking forward to the new week with you!
Private Member |
santiago, chile
I LOVE that you are posting new coffee talks at the beginning of each week, it really helps with motivation and fitness planning. Thank you! And have a great week everybody 🙂
Private Member |
scottsdale, az, usa
Thank you for your advice on stretching! I am trying to work on my front splits every day so I do all the workouts with split training in them and alternate between those stretch and tones, cool downs or even power yogas. I have a question for you though… what is your tanning routine? Do you prefer to go outside and tan and for how long? Do you use any tanning products? You have a great tan, just want to know what you do! Take care!
Private Member |
Z mentioned a few days ago that she doesn’t use any tanning products, and her tan is from living in Cali hehe
Private Member |
lake tahoe, nv, usa
I like to spend time outside in the summer and I use either some natural sun protection creams or just a plain coconut oil. I spend about 15-20 minutes/day in the sun. The sun is not strong enough in the winter and I don’t go to the tanning bed or use self tanning lotions so the only thing I can do is pray that my tan lasts till the next summer or tropical vacation 🙂 I still have some left over tan because the summer lasted until the end of September.
Private Member |
scottsdale, az, usa
Great, thanks for your comment!
Private Member |
Hi Zuzka, this week schedule looks awesome! I can’t wait for the new Legs Like a Dancer wo! I have been including the stretching routines ( cool down/ ST & Tone ) or power yoga on the daily basis. It’s so important to me (especially when you’re over 40)! 😉 Thanks for the coffee talk! xoxo
Private Member |
Hi Zuska, so I’ve been doing your workouts for about 8 weeks about 4-5 x a week working my way up to 7. I have a question though, my body type is muscular and I’m short. What I’ve noticed though is that my body has become tighter and noticing my core strength improving. My question is though is that my clothes are tight. I still have some lower belly fat and my legs are more thicker anyway. But my clothes are tight and inflattering in that area. Does everything even out eventually or do I need extra cardio? My diet is pretty good
Private Member |
lake tahoe, nv, usa
Teri, all you have to do is to look at your diet and adjust it a little so that you don’t grow. I know you probably think that your diet is great, but that’s what most people think. If your diet truly supported your goals, you wouldn’t be wondering if you should increase the volume of your training. You’re putting your body through a lot of cardio already doing my workouts but you’re also building muscles at the same time. I suggest you add more veggies and crowed out some of the more denser foods if you want to look more sleek. Adding more cardio will add more stress and sometimes people experience either no difference in weight loss (or fat loss) or an actual weight gain because their cortisol levels are through the roof. It’s not about working harder it’s about having a smarter strategy. Your diet holds the most amount of power. You don’t have to starve yourself either, you just have to add foods that are low in calories and high in nutrients – mostly veggies, lots of fiber, some healthy fats and some protein. If you want a good diet strategy, check out my Z-Shred Meal Plan.
Private Member |
Thank you!
Private Member |
Zuska I have to thank you!!! You suggested your meal plan even though I thought I was eating clean from all I had done in the past. Let me tell you I purchased the plant based meal plan and I’m just starting week 3. In two weeks I can’t believe the results and difference in my body. Wait till I post my before and after pics in 6 weeks!!!!!!
Private Member |
matthews, nc, usa
Thank you for Coffee talk and very helpful Stretching Tips. I Love to practice Stretching after every Workout. I feel progress in every 20 min of stretching. It give me so good mood.
Private Member |
melbourne, victoria, australia
Those workouts are mood busting!
Private Member |
matthews, nc, usa
😉 yes, Love it!
Private Member |
Hi Zuzka,
I was wondering if there is any possibility of making an exception of posting the link to the new videos early this week for those of us in the US celebrating Thanksgiving? I’d like to still do all the new workouts but won’t have access to any equipment. I was hoping to switch up the workouts and save my LLD and S&T workouts while out of town and do all the others before I leave. I understand if you can’t, just thought I would give it a shot! Thanks!