About the workout schedule

One of my workouts a day is good enough to improve your health and fitness, and get real visible results. If you’re super motivated to get super fast results, you can do the second suggested workout in this schedule, but caution should be taken to ensure that you’re not regressing by draining your energy too much.

That said, let me give you a few tips:

1. Don’t do 2 high intensity workouts back to back. It’s going to be way more effective if you do each of them with fresh energy, so take at least a few hours in between them. If you’re fresh and strong for each workout, you’ll be able to push yourself harder and thus burn more calories and contract your muscles better. The only exception is Power Yoga. You can do PoYo after any workout since it’s an aerobic based routine focused mainly on stretching and core work.

2. Support your training with proper diet. Read through my Nutrition Guide to get the idea.

3. Track your progress. Always write down your score for every workout. If you see that you’re not beating your personal bests for routines you’ve done in the past, the chances are you’re overtraining yourself instead of getting stronger. If you’re getting fitter, stronger, and faster, it’s going to reflect on your body so keeping track of your times and reps is really important. You should also take measurements with a tape measure, and before and after pictures. Weighing yourself won’t tell you much unless you can track your body fat % which is not easy to do accurately at home.

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Monday – Summer Shred #8 X (beat your personal best) + Arm Balance #7

Your second workout can be Body Crush #1

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Tuesday – Jump Rope Cardio #15 X (New in ZGYM) + Arm Balance #7

Your second workout can be Cardio Shred #3

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Wednesday – Beginner Cardio #4 (beat your personal best) + Arm Balance #7

Your second workout can be Beginner Strength #5

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Thursday  – 15 Minute Fat Burn #3 (new in ZGYM)  + Arm Balance #7

Your second workout can be JRC #2

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Friday –  5 Min #44 (new in Fitness) + Arm Balance #7

Your second workout can be 5 Minute Workout #33

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Saturday – Cardio Shred #7 – Lifted Butt Series (beat your personal best) + Arm Balance #7

Your second workout can be JRC #6

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Sunday – Arm Balance #8 – All Levels (New in ZGYM)

Your second workout can be ZWOW #2

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Workout Schedule for Beginners 

Your goal is to push yourself little more each time you repeat a workout.

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Monday – Kettlebell Workout for All Levels #4

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Tuesday – Beginner Cardio #3

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Wednesday – Power Yoga #2

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Thursday  –  Guns & Pistols 8

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Friday – Beginner Cardio #3

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Saturday – Kettlebell Workout for All Levels #5

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Sunday – Arm Balance #8  – All Levels (New in ZGYM) – if you’re new to this challenge start with

Arm Balance #1

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.