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Weekly Workout Schedule - The Week of September 18th
Workout Schedules | September 17, 2017
The new #zgymchallenge starts tomorrow on Instagram. Winner will be announced next Monday (at my discretion) and will be able to choose between 8 months ZGYM membership or Z-Shred Meal Plan which comes with 2 months ZGYM membership. Post at least 5 videos – one a day between now and Sunday.
Don’t forget to set up a ZGYM dedicated Instagram account that you can keep public and separated from your personal account (only if you want to protect your privacy) and don’t forget to follow me @ZuzkaLight
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 #25 X (Beat Your Personal Best)
No Equipment / Bodyweight Workout : Body Crush #34
Beginner Workout: Bodyweight Beginner #5
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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 #5 (New in ZGYM)
Advanced Fitness Levels: Cardio Shred #22 X
All Fitness Levels – No Equipment / Bodyweight Workout : 15 Minute Fat Burn #6
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Wednesday
All Fitness Levels: Stretch & Tone #62 (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: Tabata Beginner Fit Slide #6 (New in ZGYM)
Intermediates/Advanced : 15 Minute Fit Slide #6
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Friday
Choose one of the workouts below according to your own fitness level & personal needs.
All Levels: Killer Legs #4 (Beat Your Personal Best)
Low Impact: Low Impact Lower Body #3
+ bonus 5 Minute Fat Burn #113
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Saturday
Choose one of the workouts below according to your own fitness level & personal needs.
Intermediate/advanced: Heartbreaker Body #4 (Beat your personal best)
All Fitness Levels / Low Impact: Low Impact Full Body #1
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Sunday
All Fitness Levels: Stretch & Tone #23 (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 |
ellijay, ga, united states
I’ve been SO looking forward to seeing what the weekly challenge is… I ran into the study first thing to look!!! ;-D Oo, What fun! I love things that get the creative juices flowing! I’ve already thought of at least one thing! 😀
Private Member |
switzerland/, france
that is a bit short notice to get organized. I already did my Monday workout (first time I try at 6am, upon waking-up). Will try to do a little drill for today. Already having an idea. I love creativity 🙂
Private Member |
switzerland/, france
sad to not see 300 killer rep #2 🙁
Private Member |
caseyville, illinois
LOL i agree. The first one was fun and challenging. I like that it is rep based and longer than the typical 10-15 min. I felt challenged through BW where i needed it. Great way to mix up kettebell/weights throughout the week
Private Member |
lake tahoe, nv, usa
You’ll have from now till Sunday to post 5 videos – so if you start tomorrow or Wednesday you’ll still have time.
Private Member |
matthews, nc, usa
Passionate with New Challenge! 🙂 Thanks to Zuzka Light!
Private Member |
Ok. So for
The challenge: creative equipment + 1 exercise right?
Private Member |
lake tahoe, nv, usa
as much equipment and as many exercises as you want 🙂 one video a day until Friday
Private Member |
Zuzka I made a video 3 min length but I just can upload 1 min on instagram.. I want to upload all the sequences on real time but Im not too good at it.. I can upload 4 frames 15 sec each… but i will not be able to show left/right side. Is it ok just to show the form of the exercise ??? Or how can I upload the whole sequence… technical SOS!
Private Member |
ellijay, ga, united states
Yeah, it makes me sad that instagram only allows one minute. I just edit my video into sort of a montage. OR I’ve seen people speed up the videos. OR kind of doing a checkerboard where each move is shown in each segment, all at the same time. None of those is real time, though, which is sad.
Private Member |
lake tahoe, nv, usa
Hi, you don’t have to upload a 3 minute video. You can just show your form for the exercises you want to share.
Private Member |
mobile, al, usa
Loooove the new challenge!!!!Already have a few ideas! 😀
Private Member |
france
Was looking forward for 300rep #2. Hopefully next week 🙂
Private Member |
kyiv, ukraine
I did really enjoy this Monday! Done both summer shred and body crash.. can’t recall how I got home yesterday..
Kidding, Amazing exercises! 😉
Thank you, Zuzka!
By the way, following your workouts and recommendations I finally can do the pull ups! I was so thrilled and completely over the moon when I performed it first time without supporting band! Now it is 5 pull ups in a row even after those two Monday’s workouts! 5 is’;t so much, i know, but compering to nothing. to state of complete vagueness about how-you-people-can-do-this-?? – it is something.
Thanks for making me better, stronger and fitter!!!
Private Member |
lake tahoe, nv, usa
that’s amazing!! I’m really proud of you for putting the work in. You’ve earned your progress.
Private Member |
michigan, usa
I love the new challenge! Haven’t had the chance to make a video yet because baby isn’t feeling good this week. Living off of 4 hours of interrupted sleep these past few nights. 😞 & I’m having “writers block” haha. Which is weird because I used to use all sorts of random props before I had the equipment I do now. I can use my 20lb 9 month old 😜 Also wondering if the pull up bar my
Husband made me out on our trellis out of plumbing pipe counts? I’m pretty terrible at taking videos of myself but I’ll try my best! Any zgym members want to connect on instagram:
z.dawn.e
Private Member |
lake tahoe, nv, usa
haha, if you want some inspiration for your video then look up the hashtag #zgymchallenge on Instagram – bunch of people have already posted their videos and it’s so much fun to watch. It gave me some ideas too. The plumbing pipe is great for this challenge.
Private Member |
ellijay, ga, united states
I’m having a load of fun thinking up stuff! lol, it’s been running in the background of my brain all day! And it’s so fun seeing what everyone else is coming up with, too! 😀
And my instagram is orodriel, if anyone wants to connect! (Great idea! It’s sometimes hard making the connection between there and here. 😉 )
Private Member |
michigan, usa
I will follow you 😎 I just read how to do videos on instagram this morning and Now today I have plenty of ideas!! I haven’t seen everyone’s on instagram yet so hopefully I didn’t steal any ones ideas. haha. I just had a really awful day yesterday. Feel better today. Hope I’m not too late uploading my first vid later!! 🖤
Private Member |
ellijay, ga, united states
I think even if people use similar items, there’s always a unique twist! 🙂 Ha ha, I’m the same way, though — as I think of stuff, I get to thinking that I hope I’m not using someone else’s idea!
Private Member |
usa
This sounds fun! Zuzka, in all 5 videos, does the equipment have to be different or the same with just different exercises?
Private Member |
lake tahoe, nv, usa
It’s up to you – but I think that if someone does 5 videos with different things and is more creative, then they would deserve to win more than someone who uses the same “non-equipment”. However not everyone cares about winning but rather participating and enjoying the challenge, so just do whatever you find innovative, creative or fun 🙂
Private Member |
switzerland/, france
I am late and will not match the requirement in timing/separate days, but I like to play…so I filmed 2 already and will do more until Saturday.
Private Member |
usa
Ok thanks Zuzka. 🙂 I recorded one yesterday but didn’t get to post it yet. Going to try one today and post both. I’m not sure with what, etc. yet.
Private Member |
austin, tx, united states
HELP – Why are Tuesday’s hyperlinks not working??? I do not see that Cardio Shed 22X and 15 Minute Fat Burn #6 are linked to the videos.
Private Member |
maryland, usa
When they are not linked I search for them in the Search box. They pop up that way too.
Private Member |
austin, tx, united states
Thank you very much Amanda!!! 🙂
Private Member |
maryland, usa
Anytime!
Private Member |
lake tahoe, nv, usa
Sorry, I forgot.. If this happens in the future, remember you can find them on the ZGYM page if you search by category, or you can just type the name of the workout into the search bar.
Private Member |
austin, tx, united states
Zuzka you are so awesome. Thank you for your reply.