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WORKOUT SCHEDULE FOR THE WEEK OF FEBRUARY 1ST
Workout Schedules | January 31, 2016
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.
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.
DON’T FORGET TO CHECK OUT MY FOOD JOURNAL TO SEE HOW MY TRAINING TIES INTO MY WEEKLY MEAL PLAN.
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LIFTED BUTT SERIES CONTINUES, AND SO DOES CARDIO SHRED. I DON’T WANT ANYONE TO FEEL EXCLUDED SO I’M ADDING AN OPTION OF A BODYWEIGHT WORKOUT INTO THIS WEEK’S SCHEDULE AS WELL. HAVE FUN!
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Monday – 15 Minute Fat Burn #7 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Cardio Shred #25
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Tuesday – Lifted Butt Series #14 (New in ZGYM) + Power yoga of
your choice
Your second workout can be Body Crush #20
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Wednesday – Bunny Slope Workout #13 (New in Fitness) + Power yoga of your choice
Your second workout can be Beginner Strength #1
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Thursday – Lifted Butt Series #13 (beat your personal best) + Power Yoga
of your choice
Your second workout can be 15 Minute Fat Burn #4
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Friday – 5 Minute Hotel Room Workout from Idaho (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #50
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Saturday – Cardio Shred #29 (New in ZGYM) – or you can do Body Crush #25
+Power yoga of your choice
Your second workout can be Kettlebell Workout #4
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Sunday – Power Yoga #36 (New in ZGYM)
Your second workout can be Power Yoga #27
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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 – any Power Yoga Workout
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 –Power Yoga Workout – any routine you want
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 |
redmond, oregon, united states
I want to thank you Zuzka for continuing with lifted butt for us weekly. I really like the heavy weight stuff to build up glutes like you mentioned. Keep them coming. Plus it is awesome that you have more reps listed for people with a smaller kb, so that way everyone can still do the workouts with modification. So smart.
Oxoxo
Private Member |
The Lifted Butt Series is my favorite, too! I do my workouts at the gym, so I have a whole range of weights and kettlebells to choose from for these – except they stop at 30 lbs. That’s the heaviest they have ¯\_(ツ)_/¯
Private Member |
I sold some of my old things so I could buy my own Beast:D. I am really excited! Although I have to be carefull as I have back problems as well. So I guess I will switch back to the medium sized one as soon as I feel too much tension…. But it is difficult to determine when it is needed as you just want to keep on pushing^^.
Private Member |
curitiba, parana, brazil
Hi Zu…I had a look at the week schedule and I feel it is missing more workouts using JR. For me two days of Lifted butt is too much. One day is enough to get nice results. I am happy with Bunny slope and 5 min fit Friday. My suggestion is: Monday- body weight exercises (without equipments), Tuesday-Lifted butt, Wed- Bunny, Thur-JR workouts, Fri- 5 min, Sat-only bodyweight again focusing on upper body and calisthenics exercises, Sunday-stretching routines. 🙂 See you, take care.
Private Member |
I love the JR workouts too, but I like the butt ones more (I need them to shape my booty)….so, whenever I feel like the workout schedule could use a bit more JR, I add 30 seconds between each exercise. 🙂
Private Member |
ky, usa
I also love the butt workouts. I have even been sneaking in a third either on Friday or Sunday 🙂 that is the last piece of the puzzle for me:) Zuzka has shaped my arms, abs legs, chest and back…now I’m working on my glutes. I’ve noticed a difference since getting the beast and have been really motivated to keep going.
Private Member |
Awesome!! My beast is only 35 lbs. Right now I can’t afford a heavier one, but maybe soon. I’ve been working out with Zuzka for almost 3 months and have lost almost 6″ from my waist and the first 2 months I gained 3 lbs.!!! I feel great and am motivated by the results so far!!
Private Member |
ponte vedra beach, fl
I modified my 26lb to make it a 36lb. It felt so heavy at first! Now it just feels a little heavy. I do my homework swings with it. the other day I did swings with my 26lb in a different workout, which used to be so heavy to me. I think I could have swung it all day! I like the lifted butt a lot. My butt seems very lazy. Like the second I stop doing lifted butt series it decides it can become all floppy again. :/
Private Member |
I picked up my 25# bell today after using my 35# bell and did a few swings…it felt like 5 lbs.!!!!! I remember when just a couple of months ago doing a set of Russian twists with the 25# bell would be extremely challenging…not anymore! Yay for being stronger!!!
Private Member |
ky, usa
Wow, 6 inches!? That’s incredible in a short time! Way to go 🙂
Private Member |
Thanks! At first I was discouraged by the gain, but was surprised when I measured myself that I was losing inches!!! I started with a 38″ waist and am almost at 32…not quite there yet but I have till the 17th when I measure again for the month. I’ve also been taking progress photos and the visual is really motivating as well. My goal is to be at 28″ by June. Harley time!!!! 🙂
Private Member |
qxs
Private Member |
ok so looking at the tue post for butt series but cant find the homework?
Private Member |
nyc, ny, usa
Just saying, Zuzka and everyone, I had to step away from ZGYM and other things in order to reassess myself financially. However, now that I’ve returned to ZGYM and the Zuzkalight community it feels like I’m back home. Yay! I’ve been gone for a few months, and have been doing my own thing, but now I see how much I’ve missed and now I have a lot of training to do.
Private Member |
holland, pa
Have to say I love the LBS!! So happy to see it twice this week!