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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 |
I FEEL SO BAD FOR PEOPLE WHO UNDERESTIMATED LEGS LIKE A DANCER!!!!! My hamstrings and the side of my glutes HURT!!!
Private Member |
wow zuzka you nailed it for me!!!! I’m really glad you do a variety through the week. HIIT cardio one day, total focus on upper body, then lower body, and one on total body. As I’ve said before, I’ve done a few years of bodybuilding weight training and since starting your gym I just didn’t realize how unflexible i have become and you target that as well. the mind muscle thing is spot on. everytime i start to get nervous that a workout will be to easy and that i’ll lose muscle tone i end that workout with a lil laugh at myself because nope not so. I’ve also done years prior to the weight training of just hiit and ended up in a burnout. i’m 43 and yes flexibility and muscle tone are my focus and so far i’m very satisfied with your weekly plan, well except for this week where instead of the 300 killer rep again i think i’ll do lifted but series lol
Private Member |
united states
I’ve been following you since 2010 and i continue doing it because you are the greatest human being love you workouts and i love you
i can never thank you enough hopefully one day a can meet you in person 🙂 xox
Private Member |
canada
I completely agree with you And all the positive comments. I as well am a person of variety! I can’t thank you enough for the Z Gym and all your love and motivating talks. I always agree with your philosophy. Since finding you and the zgym, my health/fitness habits have improved and are sustainable. Now I am trying to work on and get into your eating style and habits, I haven’t yet been able to overcome some of my emotional/stress eating habits but I keep trying! And am going to succeed one day! Thankyou for being the best trainer and such an inspirational Woman, I appreciate and am grateful for all your advice and feel like I know you. Also I am grateful for having this zgym community. I look forward to getting up each morning it’s one of the the best parts of my day.
Private Member |
toronto, canada
Zuzka you are so rightwhich is why you are such an incredible trainer. For years all I was doing was HIIT 6 days a week and it totally burned me put. I injured my wrist and shoulder and still deal with lower back issues occasionally. You have a really nice balance in the Zgym and following it along with a clean diet truly truly gives you the results you want and the body we dream of. I loved the Strech and tone series and now that your adding the cardio component to it will be even more fun.
To all those that weren’t sure about the dancers series… Don’t knock it until you try it… It was incredible and I’m actually going to repeat it one day this week. 🙂
You are fantastic Z ❤️
Private Member |
usa
Great message Zuzka!! Personally, I have experienced the “need to push myself everyday” burnout. And honestly, I would probably have not truly heard your message back when I was pushing myself, to go hard hard every day. Working out is my escape, my chance to see what I’m made of, my chance to prove to myself I can do anything I set my mind to. Ha. Well, I’ve since had to recover from a strained back and overworked/weakened shoulder because I didn’t let my body rest adequately. I was overworked mentally and physically, taking a double whammy on my body. My mental health suffered, as did my body. And you could have predicted what happened next, I had to step away from all high intensity workouts for weeks. I stuck to strength and tone and occasionally power yoga, had to ice/heat my shoulder, and had to avoid overhead movements on top of it 🙁 – It. Sucked. So, anyone who wants to push push push, LISTEN TO YOUR BODY!! 🙂 don’t make the mistakes I did. If we follow with Z, workout and eat healthy – consistently – we will only improve!! And it might take some of us longer to get where we want to get, but remember that by being consistent, the results will last, because we will have built a solid foundation. Trust me, it’s soooo much better that way 🙂
Private Member |
dallas, tx, usa
I love the stretch and tone maybe a little more than legs like a dancer, but the variety I know is important to avoid burnout and also to keep interested which will help me focus more on my form and not just get lazy and go through the motions. I know I do not know more than you when it comes to training so I will follow your workout schedule. Maybe one day if I am more knowledgeable on training I will make my own workout plan or incorporate mine with your own and other trainers. For now- keep rockin it Zuzka! Thank you so much for Zgym I really appreciate it. I consider the $10 a really good deal. Really I look forwards to the variety. I am seeing results and have not burned out yet- I have lasted longer with this workout schedule than any other plan I’ve had through the years. And that is an accomplishment in and of itself.
Private Member |
I love your ZGYM because of the all the variety and I think it’s totally true about the “burn out” happening when you do the same type of exercise all the time. Can’t wait to try the legs like a dancer series!
Private Member |
marquette, mi, usa
Just(finally) set up my pull up bar! I’m also back to working on handstands, so if I want to add a workout it will probably be those.
Private Member |
Thank you for this great video. I really appreciate seeing more beginner options this week – I’m one of those people who are right between the beginner series and the intense workouts, and last week started to make me feel incredibly demoralized (“More X?! On the Stretch and Tone?! I’m never going to be able to keep up with this!”). Thank you, Zuzka, for trying to meet all of our diverse needs!
I also want to say, as a 40-year-old working mom with two kids, I love these workouts because I can achieve real fitness gains in a short time. And even though I can’t make it happen as much as I want to, I went to get a massage yesterday and the therapist was completely impressed with my definition and thought I was an athlete! So thank you for helping the people like me as well as the people who are already in amazing shape!