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WORKOUT SCHEDULE FOR THE WEEK OF AUGUST 17TH
Workout Schedules | August 16, 2015
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.
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.
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Monday – Summer Shred #9X (beat your personal best) + Arm Balance #8
Your second workout can be Body Crush #8
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Tuesday – Kettlebell Workout #12 (New in ZGYM) + Arm Balance #8
Your second workout can be Cardio Shred #6
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Wednesday – Beginner Strength #1 (beat your personal best) + Arm Balance #8
Your second workout can be beginner cardio #3
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Thursday – 15 Minute Fat Burn #4 (new in ZGYM) + Arm Balance #8
Your second workout can be JRC #3
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Friday – ZWOW #9 (new in Fitness) + Arm Balance #8
Your second workout can be 5 Minute Workout #34
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Saturday – Jump Rope Cardio #12 (beat your personal best) + Arm Balance #8
Your second workout can be Kettlebell workout #7
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Sunday – Arm Balance #9 – All Levels (New in ZGYM)
Your second workout can be ZWOW #6
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Workout Schedule 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!
There are 10 workout routines in Beginner Cardio Series, 10 in Beginner Strength Series, and 12 in Kettlebell Workouts for All Levels. You can find all of the Beginner Workouts under ZGYM > Series Title > Beginner Class. This is how you can rotate them in your weekly workout schedule:
WEEK #1
Monday – Beginner Cardio #1
Tuesday – Beginner Strength #1
Wednesday – Kettlebell workout for all levels #1
Thursday – Beginner Cardio #1 (push yourself more and try to be faster)
Friday – Beginner Strength #1 (give it your max. effort, and be faster than you were for the first time)
Saturday – Kettlebell Workout for all levels #1 (try to complete more total reps)
Sunday – Arm Balance #1 – start this series from the beginning and try to practice the same routine daily as recommended until the next Sunday. Then switch to Arm Balance #2 and continue your daily practice. This series is a great way to stretch your body and strengthen your core, arms, back and shoulders.
WEEK #2 – WEEK #10
Is the same structure as week #1, but you will change the workouts from Beginner cardio #1 and move on to #2 and Beginner Strength #1 to Beginner Strength #2. The same with the Kettlebell for All Levels. Every week you will pick the next workout in line.
This way, you will have 10 weeks to complete all of the Beginner Workouts (Cardio & Strength) in the ZGYM™ and build your strength, cardio and flexibility for my high intensity routines.
WEEK #11
In this week you will finish the Kettlebell Workouts for All Levels series and try some of my easier routines from the advanced series. This way you will ease into the main weekly workout schedule…
Monday – Kettlebell Workout for All Leves #11
Tuesday – Body Crush #1 (bodyweight workout)
Wednesday – Kettlebell Workout for All Levels #12
Thursday – Cardio Shred #1 (using weights, and jump rope)
Friday – Kettlebell Workout for All Levels #11 (push yourself harder than the last time)
Saturday – Kettlebell Workout for All Levels #12 (beat your personal best)
Sunday – Arm Balance #6 (do this routine daily until the next Sunday, then switch to the next one in this series)
WEEK #12
Congratulations!! You’re ready to start following the main workout schedule on the side bars. Those workouts are not easy, but you have come so far and built so much strength that you’ll be only making progress moving forward. You can always modify any exercise if it’s too hard and go at your own pace. Just don’t lose what you’ve gained over the past 11 weeks by procrastinating!!
Private Member |
pa, usa
Hi, all. I am new to the zgym. Can’t find the workout scheduled for tomorrow, 15 min fat burn #4. Anyone know where it is? Thanks !
Private Member |
lake tahoe, nv, usa
Hey! Welcome to ZGYM 🙂 the 15 minute fat burn #4 is in Series Title under ZSpecials.
Private Member |
pa, usa
Hi! Thanks, but I still do not see it there ! I see #1, 2, and 3!
Private Member |
finland
it is not up yet, we get fat burn # 4 tomorrow 🙂
Private Member |
pa, usa
Thank you ! Finally figured that out. I was hoping to preview the day before…may not have helped lol. That was killer !
Private Member |
I noticed on the beginner schedule you have week #1 – Monday- Cardio #1 , Tuesday- Strength #2… Is it supposed to be the beginner ” #1″ workouts for the whole week and then the next week you move on to the the ” # 2’s” ?
Hope that makes since
Private Member |
sence
Private Member |
Lol I can’t spell…I think it’s supposed to say…
(Hope that makes sense)
Private Member |
Hey there! I am not a beginner but I understand your confusion and why you asked. It kind of looks confusing when you read what Zu wrote (or we didn’t get the point). 🙂 She pointed out 5 beginner weeks + 6th week where you shoud try regular workout, and there is ten beginner cardio and strength workouts. Maybe she wanted to say that you pick one beginner cardio and strength workout and repeat it twice a week (like she suggested to see your progress and to try to push harder). For example start from Beginner Cardio / Strength #2 and then progress to #3 or #4 and continue up since they are getting harder and harder (don’t do for example #5 and then next week wo #2).
I don’t think that you need to go through every workout in the series unless you are a complete beginner.
If you would move every week to the next workout in the beginner series this whole program would last you for 10 weeks instead of 5 and Zu mentioned that in the 6th week “you” should try one of her regular workouts and finish KB workout all levels series. 🙂
I hope I helped you at least a bit. Have a great day. 🙂
Private Member |
Thank you for the reply 🙂
Private Member |
Hi dear,
I`ve been following you several years, but I allways stopped for couple of months and started again and again. Now, I joined ZGYM and I really don`t want to give up for any reason! As you say in some video,……. first thing is to WANT ! second thing is to ACCEPT THAT IT WILL BE NOT EASY and the third thing is to BELIEVE that we get it ! I really want to get in my best shape.
Thank you Zuzko, dííííííííky za to, co děláš :* !!!!!!!!!! Mam tě ráda !
Private Member |
Hiya I think I may be being a bit stupid, but how do I complete the 10 cardio and 10 strength in 5 weeks if I’m repeating the same workout twice each week? (ie week 2 cardio 2 Monday Thursday strength 2 Tuesday Friday). Hope someone can help xx
p.s is there any chance you can do a flexibility for beginners series. My flexibility is shocking. It’s soo frustrating and is holding me back from being able to do pistol squats and handstands grrrrr! 🙂
Private Member |
ramona, ca, usa
I’m confused. Shouldn’t the strength workouts on the schedule for beginners be Beginner Strength #1? The schedule shows #2.
Private Member |
lake tahoe, nv, usa
Yes absolutely, my bad, thank you for noticing, I fixed it.
Private Member |
ramona, ca, usa
Thank you for the quick response! I love how involved you are with the ZGym community 🙂
But I think I’m still confused. Since there are 10 each of the beginner cardio and strength workouts, should the schedule actually be beginner cardio/strength #1 & 2 for week 1; beginner cardio/strength #3 & 4 for week 2, etc?
Private Member |
bath, somerset, united kingdom
Zuzka!!! Sometimes I am convinced you are a Gedi 😀
I have completed now 10 weeks on the beginner series, cardio and strength, and in the last three weeks I have followed the beginner weekly schedules, for some reason I chose to do it a week behind. Anyway I digress. I had started wandering this week if it might be time for me to move onto the regular schedule. I am guessing this is my answer sent with the power of the force by Zuzka 😀
So from Monday I will literally be working out with Zuzka and the warriorz. I feel like I need to be rewarded with a badge or a stripe on my workout kit or something. Oooo a new ‘Kettlebell’ 😀
Thank you millions and thousands Zuzka ♡
Private Member |
Yay! I am so excited! 🙂 I just started following the beginner series based on this recommendation and am feeling so motivated! Thanks Zuzka!