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Weekly Workout Schedule - The Week of October 16th
Workout Schedules | October 16, 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 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 above 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: Summer Shred #29 X (Beat Your Personal Best)
No Equipment / Bodyweight Workout : Body Crush #21X
Beginner Workout: Bodyweight Beginner #9
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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 #7 (New in ZGYM)
Advanced Fitness Levels: Cardio Shred #27X
All Fitness Levels – No Equipment / Bodyweight Workout : 15 Minute Fat Burn #10
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Wednesday
All Fitness Levels: Stretch & Tone Cardio #1 (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 #1 (New in ZGYM)
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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 Series #2
Beginners: Upper Body & Abs Basics #2
+ bonus 5 Minute Fat Burn #117
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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 Workout #3X (Beat your personal best)
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Sunday
All Fitness Levels: Stretch & Tone #27 (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 |
massachusetts, united states
Damn Zuzka! You are awesome, loved this video, I knew I could trust you with my training when I first joined zgym over a year ago, I continue to trust you and thank you for all your caring and hard work. We are investing not only in the zgym and you, but I feel like you are also investing in all your members. Soooo excited for the coming week and the new wo series! The new kb fit slide is right up my alley and psyched for cardio stretch and tone and new low impact body 7. And can’t wait for new legs like a dancer!!
Thank you!!
Private Member |
Good on you Zuzka, you are really the best trainer out there and I’m excited for all the new content that’s coming! Variety that you bring here is great! xo
Private Member |
berkel en rodenrijs, netherland
Dear Zuzka,
I want to thank you from the bottom of my heart for this video. Now I understand why I felt of the wagon… and starting again today. This time I am going to trust you and doing just one workout a day because I am tired of going back and forward all the time! xoxo
Private Member |
I totally agree with you Zuzka. High intensity training is just one type of training. I am a trainer as well and I constantly keep telling to my clients that they should give their body what their body needs. A good combination of workouts, power, cardio and stretching. It is easier and more healthier to get the result with a well balanced workout schedule than just doing one type of training non-stop.
Private Member |
i am so grateful for this! i am so so guilty of working out too much 🙁 and i totally burn out, then go at it again not a good pattern, i am going to take your advice, i want a nice healthy body and mind and after your talk this is exactly what you are offering thank you, i am so looking forward to a more healthier approach to my training and nutrition i have got my head in mess, tried basically everything zone, south beach, atkins, vegan oh man my mind has took a battering and my relationship! my partner is aware of my obession of working out too much and restricting my diet and he has had enough! he is away now for 12 days with work and for a break and i have never spent that long apart we have been together for 10 years! so with this Z i really thank you, your talk, schedule and everything has came at such crucial timing to basically help me start again so no unhealthy habits! Thank You have such a great week xo xo
Private Member |
České budějovice, czech republic
Wow! A new series including two of my most favourite equipment – kettlebel and sliders! Thank you Zuzka so much! You are truly the best, always coming up with something new and refreshing! Looking forward to the two new series! And also thank you for the video, I personally think many people need to hear this… I was one of those people who did high intensity training every day, most of the time even two workouts a day…until I injured myself and realized this is not the right way. Now I include low impact workouts as well as your stretch & tone workouts and the results I see are so much better! 🙂 I have to admit that when I first did the Legs like a Dancer workout I felt a little bit like “nah, this probably won’t be my cup of tea”…but then I did it again on Saturday and suddenly I really enjoyed it… I think it is a type of workout you need to find your way to. Anyway…thank you for everything you do for us, Zuzi, you are the best trainer in the world. ♥
Private Member |
Hi, thanks for sharing Elen!
I experienced the exact same thing regarding too much training.
Eventually the body gets so exhausted and the risk of injury increases a lot.
I like the euphoric state a high intensity workout provides, but it’s just not the right way to overdo it every singe day.
This is such a lovely and encouraging video Zuzka, thanks!!! <3
Private Member |
České budějovice, czech republic
Hi, Hannah! 🙂 Yes, overtraining is really dangerous and leads to injury. We should always keep in mind that we exercise because we LOVE our bodies, not because we hate them. 🙂 Resting and stretching is as important as the hight intensity training. That’s why I love working out with Zuzka so much – she combines all of this in such an excellent way that we don’t have to exhaust ourselves and STILL are able to see great results! 🙂
Private Member |
Love you Zuzka! Love the ZGYM! Your haircut is lovely 🙂
Private Member |
santiago, chile
Great video: honest, straight forward and comprehensive, thanks Z! I joined ZGYM a year ago and I love that we can access different type of workouts, it really gets you in shape and can be adjusted to different days: sometimes you have all the energy and time in the world, and sometimes you have 6 meetings in a row plus social and family events… and you just want to jump into your bed. I totally agree with not burning out with extreme workouts every day: you will just get exhausted and injured. I was a martial artist for more than 15 years and every injury I had, happened because I was totally burned out. Thanks for keeping it creative!
Private Member |
san antonio, texas
Couldn’t agree with you more Z. I’m all about cross training….it’s why I joined ZGYM. At one point in my fitness journey, I did Barre 5-6 days a week ( and only this).
I really felt something was missing and I needed to change my weekly workouts. That’s when I discovered you and ZGYM. I absolutely LOVE and appreciate everything you do! ZGYM is my happy place ❤️❤️❤️
P.S…..loving your new haircut 😘😍
Private Member |
Hi Zuzka, Just one word: L_O_V_E Zgym. You’re the best! Because of you, I’m in my best shape of my life and everyday, I look forward to working out with you! <3 xoxo