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Weekly ZGYM Workout Schedule - The Week of December 4th
Workout Schedules | December 03, 2017
Here’s the entire list of my EXERCISE EQUIPMENT
Check out the new Upper Body & Abs Shred 4 Week Workout Program :
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Monday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Cardio Shred #3 (Beat Your Personal Best)
No Equipment / Bodyweight Workout : Body Crush #3
Beginner Workout: Beginner Cardio #3
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Tuesday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced Fitness Levels: 300 Killer Rep #7X (New in ZGYM)
All Fitness Levels – No Equipment / Bodyweight Workout : 12 Minute Body #6
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Wednesday
All Fitness Levels: Legs Like a Dancer #5 (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 #8 (New in ZGYM)
Advanced: 15 Minute Fit Slide #7
Bodyweight: 15 Minute Fat Burn #9
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Friday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Jump Rope Cardio #3 (Beat Your Personal Best)
Beginners: Jump Rope Cardio Beginners #3
+ bonus 5 Minute Fat Burn #125
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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 #8 (Beat your personal best)
Beginners / no equipment: Bodyweight Beginners #5
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Sunday
All Fitness Levels: Stretch & Tone #34 (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 |
france
Hello Zuzka,
do you have a solution for swollen belly please?
I drink a lot, I have a healthy diet, I do a lot of sports but I often have swollen belly bottom ….
And what is the dosage of protein per day for a woman please ? I eat low carb and I don’t kwon how much protein I must eat…
Private Member |
lake tahoe, nv, usa
It could be high cortisol levels from stress and your diet. You might be eating healthy in general but that doesn’t mean that your body agrees with everything that you eat. You should be getting anywhere between 10 – 15% of your caloric intake from protein. I won’t go into the details but if you break that down, then you should be fine even on a vegetarian diet as long as you’re getting enough overall calories. You can use higher intake of protein for specific benefits, but your body doesn’t need that much in order to be healthy and athletic. If you’re really active and doing heavy lifting a lot, then you might need 15-20% of protein.
Private Member |
france
Thank you very much Zuzka <3
I find your article about maccros.
I try to maintain my body between 1900 / 2100 kcal when I do high intensity workout and 2300 – 2600 kcal when I do training legs with heavy weights with my husband
Private Member |
Hi, I am curious how you get protein into your diet when you have cut meat to once a week and taken dairy out of your diet? You said that you eat eggs regularly but what else provides a good source of protein besides fish? Any suggestions would be helpful.
Private Member |
lake tahoe, nv, usa
I cut down on meat and dairy – I did not cut it out completely. I still have dairy a few times a week and meat about once a week. I will be covering this in more detail in the meal plan, but long story short, you don’t need more than 10 – 15% of protein in your diet to be athletic and in great health. You can get all the protein your body needs from plant based diet as long as you’re eating enough calories. Now you can use higher intake of protein in your diet for certain benefits – like in the Z-Shred Meal plan we use that to keep us full for longer periods of time and to stabilize our blood sugar levels. It can help with weight loss.
Private Member |
Hi Zuzka!
Really excited about this week’s schedule! Cardio Shred #3 is one of my favorite workouts, so nice to see it on the list!
I saw on your instagram a few months ago that you were demoing a pole dancing product. Were you considering doing a series on pole dancing? If you were, like a basic moves program, I would be all over it! Pole dancers/aerialists are incredible and I really want to learn!
If you have a reccomendation for pole dancing lessons online, I’d love to hear about it! Thanks Zuz!
Private Member |
lake tahoe, nv, usa
Yeah, that was the plan and hopefully I will be able to bring it this year into ZGYM 🙂
Private Member |
Wahoo! Can’t wait! Thanks for the reply 🙂
Private Member |
Hi, i’ve Emailed a question
About the Meal Plan I would like to purchase but no answer yet…sorry maybe this is not the right place but i’m Willing to start ….thanks 🙂