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Weekly Workout Schedule - The Week of October 9th
Workout Schedules | October 08, 2017
The new Legs Like a Dancer workout series requires you to use a chair (the back of the chair should be anywhere between 36 – 44 inches tall), power band, sliders, exercise mat and eventually we’ll add the 9inch Pilates ball. You’ll have a few weeks to get the ball, before I start using it in the workouts. I want you to be prepared. You can purchase the ball on Amazon here, or you can get the full Barre set like I did here.
Here’s the entire list of my EXERCISE EQUIPMENT
Here’s your daily bonus:
You can add a burn out bonus workout at the end of your training. Pick any routine from the 5 Minute Fat Burn Series.
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Monday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Summer Shred #28 X (Beat Your Personal Best)
No Equipment / Bodyweight Workout : Body Crush #20
Beginner Workout: Bodyweight Beginner #8
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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 Workout #3 X (New in ZGYM)
Advanced Fitness Levels: Cardio Shred #26 X
All Fitness Levels – No Equipment / Bodyweight Workout : 15 Minute Fat Burn #9
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Wednesday
All Fitness Levels: Stretch & Tone #65 X (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: Legs Like a Dancer #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 #1 (Beat Your Personal Best)
Intermediates: Black Diamond Series #1
Beginners: Upper Body & Abs Basics #1
+ bonus 5 Minute Fat Burn #116
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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 #5 (Beat your personal best)
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Sunday
All Fitness Levels: Stretch & Tone #26 (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 |
toronto, canada
Your hair cut looks GORGEOUS!!! I’m so excited for these new series! I love all the series that you create. You are amazing Z 😚
Private Member |
ellijay, ga, united states
HA! It’s like you read my mind! I was planning on modifying the schedule to add in that very upper body series…and there it is! My upper body is absolutely my weak point. I’ve been using your method that you talked about a few weeks ago for getting pullups in, but figured adding in some more focus upper body work would be a good thing to do, too! And with that method, I’ve been hitting, on average, 1 added rep every 5-6 days…I’m juuuuust a day or 2 away from 4 reps, then I’ll be decreasing my blocks for straighter arms! It’s a little slowish going for me I think because it IS my weakest area. But I’m so pleased to see progress!!
Oh my gosh, and I absolutely love that purple top! (And that haircut looks beautiful on you! 🙂 )
Private Member |
torrance, ca, united states
Loved the new hairstyle Zuzka, looks great on you!!
Private Member |
michigan, usa
This new schedule looks amazing!! I’m bummed I can’t go full force this week after being sick but I am just so excited 😁😁 it’s genious how you switch up our type of exercise every so many months to keep us from not only getting bored but challenging our minds, muscles, and endurance. You are a true artist zuzka. We are blessed to have you on our fitness journeys 💜🦋 I don’t think I’d be close to where I am physically if not for you! 🤗
Private Member |
kyiv, ukraine
This week KB involving workouts seem soooo delicious both Summer and Cardio Shreds. Unfortunately I’ve injured my hand so badly that I have had it stitched. As a result I simply can’t make somehow decent grip either on KB or pull up bar and same for jump rope.
I feel quite disappointed and intimidated. I hate being not fully functioning (((
Well, at least it is not a serious trauma, but it takes time and requires to be quite careful in order to mount back as soon as possible.
However, no rest for the wicked – I found the way how to place the hand for push ups so this week for me is looots of body weight workouts. Thanks god, there are plenty of them here!
Private Member |
canada
Back to zgym after a break to have a baby! It would be really helpful if your weekly schedule said how much time each recommended workout will take. Please, pretty please!
Private Member |
lake tahoe, nv, usa
Good idea, I will do my best to implement that in the near future.
Private Member |
shady cove, or, usa
Exciting new things in the ZGym! Thank you Zuska! I am very excited about the Legs Like a Dancer series. I used to take and teach Barre classes, I loved the results of this kind of work out. Have a great week.
Private Member |
Love your workouts! And your new ‘do too. 🙂
I’m not sure where to post this “wish list/suggestion box” item so please forgive me if I’m putting it in the wrong place…
I think it would be great if the progress tracker could include “ad hoc” activities that we could enter. For example: Ran 3 miles today, played soccer for 60 minutes, hiked Half Dome, biked 35 miles, skied for 6 hours, swam across the Atlantic, etc. It would make me feel like I’m not a total slacker when I look at my progress reports. hahaha!
Private Member |
lake tahoe, nv, usa
You can do that now – that’s what the notes section under the Progress Tracker is for 🙂
Private Member |
Hmmmm, I’m still confused. When I click on Progress Tracker. I see a Progress Tracker History (List View & Calendar View options). I see all my entries from your workouts that I completed but I do not see an option to add a note. I see the note option under each individual workout but if I didn’t do a workout in the Zgym today but instead ran a marathon (not in a million years but let’s go with it) I can’t add it.
I’d like to be able to add stuff like that so when I pull up the Progress Tracker History I’ll know why I didn’t do a Zgym workout on a particular day…because I’m recovering from my marathon. ha!!
Thanks again!!!
Private Member |
switzerland/, france
indeed, I am lost with all the trackers I am using because I couldn’t find a single/central place to log: neither Polar, Strava, Zgym..does have a full spectrum possible. So I am still down to paper tracker that follows me everywhere. I mark all things about my activities (mobility, stretching, leasure biking, trail runs, yoga, etc..) and also supplement I take, my hormonal cycle and what-not.
Private Member |
Where’s the new schedule?:(
Private Member |
usa
Yoga ball sounds cool. I’ll have to get one. Zuzka, when you showed the exercises for the yoga wheel months ago I was hoping you would start a series with that. I bought a big one. It’s pretty tough doing the hour long yoga video that came with it but I’m going to keep working at it – I thought balancing my feet on an exercise ball was toug but the wheel is harder for me. Lol! Once I learn how to use it doing yoga postures, I’m going to try to incorporate it in some of your workouts. ☺