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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 |
Thank you for the amazing work out schedule you make and program . After my second boy 3 years again I did your workouts on YouTube only recently I joined the zgym and couldn’t be happier about it. Best gym ever. I have 3 children and the workout at the zgym are amazing and I am in better shape after kids than before. I use to run and do trx workout in high school and collage. Kids make finding time for a hour hard, now I get better results and helps keep me sane. I honestly can say enough about how much I look forward and love your workouts. Thanks for making fitness possible for all .
Private Member |
umeå, sweden
I have to admit, when I first tried “legs like a dancer” i was a bit bummed out and thought to myself “i’ll just do killer legs on thursdays until the legs like a dancer series is over”..
But this video made me want to give it another chance. I promise I’ll try it some more rounds without any changes of my own..
You are sincere, Z, and, I trust you. <3
Private Member |
lake tahoe, nv, usa
YES!! So glad you’ll give it a shot
Private Member |
Im totally with you! Love the series, love your commitment and professionalism! Love my zgym as my Zhome!
Private Member |
switzerland/, france
great that eventually there is workout that targets deep postural muscles.(I have been doing dancer’s exercises for a year now, while watching my cooking in the kitchen)
Zuzka, the next step will be to have a series with unstable surface…just in case you’re looking for ideas 🙂
I use inflated disc, and just ordered/received inflated little dome . Looking forward to try them.
that is typically used in physio/rehab and also targets the deep postural muscles. That is what makes us in the long run stable and will get older safely…no crutch nannies, we’ll be.
Private Member |
caseyville, illinois
I have a bunch of those i found at the second hand sports store. I have not used them yet though.
Private Member |
ellijay, ga, united states
I’ve found that mixing things up really helps me from burning out mentally, as well. I love that all the workouts here are switched up, anyway. But then the addition of adding in a new program that teaches new skills, the competitions that you stick in here and there, or the challenges adds even MORE variety. 🙂 I usually like to tack on an extra day where I do something unrelated, too, to further mix things up…like mountain biking, kickboxing, hiking, etc. Keeping things fresh like you do really helps keep things interesting, I find! 🙂
Private Member |
ramona, ca, usa
Totally agree with you, I get bored really really fast which is why the ZGym works for me. So much variety!! 🙂
Private Member |
You are so right about the low impact stretch series like legs like a dancer and power yoga/stretch and tone making your results more visible. I’ve been following your Bikini Butt Series for a few weeks, and I feel really strong and flexible after the active rest days provided, with minimal aching in between workouts. The kettle bell fit slide and stretch and tone cardio series sound really cool.
Private Member |
And why do you say 35-year-old butt as if it is old? You’re still a puppy. This is 2017 people don’t die until they’re close to 100.
Private Member |
melbourne, victoria, australia
Dear Zuzka – I do really appreciate your balanced approach to training as not all of us are masochists longing for 2 high-intensity workouts per day ;).
It’s not sustainable and not enjoyable for the long run!
Thank you Zuzka for the video explaining the strategy behind the weekly schedule. ♥♥♥♥
Private Member |
I’m loving these weekly schedule videos, Zuzka! Thank you for taking the time to explain the ‘why’ behind the workout schedules.
Private Member |
saint john new brunswick, canada
Great video. I also thought it wasnt hard enough at first and thought it would be great for an active rest day but when you mentioned about the mind muscle connection a light bulb went off bc that is something that i have been trying to work on and i realized when you said that i didnt flex my muscles like i should have during the workout and i bet i would have felt more of a burn if i had. Next time that workout comes around in the zgym i will be sure to contract those muscles more 🙂