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WORKOUT SCHEDULE FOR THE WEEK OF JANUARY 11TH
Workout Schedules | January 10, 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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Monday – Body Crush #25 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Cardio Shred #22
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Tuesday – Lifted Butt Series #11 X (New in ZGYM) + Power yoga of
your choice
Your second workout can be Body Crush #16
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Wednesday – Bunny Slope Workout #10 (New in Fitness) + Power yoga of your choice
Your second workout can be Kettlebell workout for all levels #11
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Thursday – 15 Minute Fat Burn #3 X(beat your personal best) + Power Yoga
of your choice
Your second workout can be JRC #13
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Friday – 5 Minute Workout #58 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #47
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Saturday – Cardio Shred #27 X (New in ZGYM)
+Power yoga of your choice
Your second workout can be Kettlebell Workout #1X
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Sunday – Power Yoga #33 – Front Split Training (New in ZGYM)
Your second workout can be Power Yoga #23 or Arm Balance #7
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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 #11 (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 |
My second week, I can’t wait!!! 🙂 I absolutely loved the first week, your exercises are awesome 🙂 Thank you!
Private Member |
caseyville, illinois
Hi Zuzka!
I am loving everything about your workouts! I am even behaving for the most part since your tracker came out and am doing just the workout at the set rounds or amraps you set. If weights are used, i go the heaviest i can and boy, does that make a difference I may add a buy in of some sort from ideas from your other workouts, but that is it. I just have a question for you: I am trying to master pull ups and pistols. Today, for example, I practiced negatives hand position facing each other (chin ups) of 3 sets of 8. I figure i will do this 3 times a week. I will practice pistols off a box, lowering as i master up to 10 reps at certain heights. Could you maybe do a post of some sort on how and when to add exercises we are practicing, (jumprope, pull ups, yoga, etc) to our workouts? What do you add to yours exactly and how your day goes? Thank you so much. I know i tend to over do things sometimes, so I want to get a balance i guess.
Private Member |
I keep refreshing the schedule because I SO BADLY want to do the new lifted butt series work-out!! Slightly addicted to the Zgym…
Private Member |
Haha, me too! *refresh* *refresh*
Private Member |
czech republic
Tell me about that 😀 I do the beginners workouts, however… but soon I will kick ass with these 🙂 Good luck, girls.
Private Member |
castellon de la plana, spain
Hi Zuzka, I don’t know if anybody mentioned it before (I DO love the new tracker)…have you checked how the one used in Endomondo looks like and the features it has? Is the only similar thing I know 🙂