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Weekly Workout Schedule - The Week of November 5th
Workout Schedules | November 05, 2017
Thank you all for participating in the ZGYM Push Up Challenge on Instagram, I really enjoyed watching your videos and seeing your passion and creativity. I will announce the winner tomorrow on my IG account @ZuzkaLight
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 #2 X (Beat Your Personal Best)
No Equipment / Bodyweight Workout : Body Crush #3X
Beginner Workout: Kettlebell Fit Slide Beginners #2
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Tuesday
Choose one of the workouts below according to your own fitness level & personal needs.
ALL Fitness Levels: 300 Killer Rep #5 (New in ZGYM)
Advanced Fitness Levels: Cardio Shred #22X
All Fitness Levels – No Equipment / Bodyweight Workout : 12 Minute Body #2
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Wednesday
All Fitness Levels: Legs Like a Dancer #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 #4 (New in ZGYM)
Advanced: 15 Minute Fit Slide #3
Bodyweight: 15 Minute Fat Burn #5X
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Friday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Upper Body & Abs Inferno #5 X (Beat Your Personal Best)
Intermediates: Black Diamond #5
Beginners: Upper Body & Abs Basics #5
+ bonus 5 Minute Fat Burn #121
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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 #1
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Sunday
All Fitness Levels: Stretch & Tone #30 (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 the coffee talk. Do you know someone is in combucha coffeine? I would like to drink it in the evening instead of another glass of wine 🙂 Thanks for answer 🙂
Private Member |
lake tahoe, nv, usa
It has about half the amount of caffeine than the tea that it’s made with, which is really little.
Private Member |
Hi Zuzka. Im trying to reduce my body fat not necessarily increasing my muscle and i was wondering what should i do to achieve my goal(should I follow zgym scheduled weekly workouts or should I do 15min fat burn series or should I run 3 days a week and 4 days from zgym workouts etc. I would really appreciate if you could give me some advice.Thank you for making all this workout videos.
Private Member |
lake tahoe, nv, usa
I suggest you to do the No-Equipment Needed Total Body Program. – it’s a bodyweight program – very good for maintaining muscle and burning fat.
Private Member |
lethbridge, alberta, canada
Hi Zuzka! I have considered doing one of your programs such as the no equipment one (I would really like to torch these 5 pounds that like to hang around with me) but I think I would feel left behind if I didn’t follow the weekly schedule 🙂 If I left the daily schedule to follow a program, would I just be able to jump right back in or would I lose strength from not lifting KB, etc…..? Just wondering about it. It is my diet that needs work as well but I could also try to target with a specific program like that.. I consider myself to be intermediate to advanced. Thanks!
Private Member |
lake tahoe, nv, usa
The no-equipment program is really great for general conditioning and weight loss. Since you won’t be doing any kettlebell exercises, you can experience decline in your strength when it comes to kettlebell training, but not overall strength. It’s more about motor skills than actual strength. It’s not a bad thing though. It’s good to allow your body to take a break from weight training every once in a while and focus on bodyweight exercises. When you get back, you will find certain moves with the kettlebell and other equipment more challenging but that will also result in increase of caloric burn which is your goal. I think this is a good way to lose the extra 5 pounds.
Private Member |
lethbridge, alberta, canada
As always, Zuzka, you have a really good point!! Thanks so much for the advice I really appreciate the time you take to reply. Have a great day and rest of your week 🙂
Private Member |
Just wanted to say that I followed the schedule all this week and it was flawless! Completely enjoyed every workout, very exciting challenges and I woke up every day excited to try each one. Thank you Zuzka you’re the greatest fitness innovator ever!
Private Member |
Where is this blue & black bra top from? 😍
Private Member |
lake tahoe, nv, usa
It’s from my new athletic line that I’ve been working on 🙂
Private Member |
I can’t find the workout schedule for this week (27th ). Help please!