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WORKOUT SCHEDULE FOR THE WEEK OF JANUARY 18TH
Workout Schedules | January 17, 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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This Week we’re focusing mainly on strength, and no muscle in our body will be left out. Our Lifted Butt Series continues and I hope you guys are doing your extra daily homework to keep the progress going.
After couple weeks of break we’re going to re-visit the Black Diamond Series of Upper body & Abs, which will give you the opportunity to beat your personal bests. Try to push your own limits and have fun! 🙂
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Monday – Black Diamond Workout – Upper Body & Abs #1 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Cardio Shred #23
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Tuesday – Lifted Butt Series #12 (New in ZGYM) + Power yoga of
your choice
Your second workout can be Body Crush #17
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Wednesday – Bunny Slope Workout #11 (New in Fitness) + Power yoga of your choice
Your second workout can be Kettlebell workout for all levels #12
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Thursday – Lifted Butt Series #11 X(beat your personal best) + Power Yoga
of your choice
Your second workout can be JRC #14
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Friday – 5 Minute Workout #59 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #48
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Saturday – Cardio Shred #28 X (New in ZGYM)
+Power yoga of your choice
Your second workout can be Kettlebell Workout #2
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Sunday – Power Yoga #34 – Hamstring Flexibility (New in ZGYM)
Your second workout can be Power Yoga #24 or Arm Balance #8
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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 |
ky, usa
I am excited to get started this week. I went out and got a 45 lb beast and I am super excited to start putting it to work 🙂 Thank you Zuzka for bringing it to our workouts and pushing us to challenge ourselves and not become complacent. Somehow you always keep me eager to workout, I find that amazing. Xoxo
Private Member |
So excited to bring back the Black Diamond Workout Upper Body Series!!!! Really looking forward to working on pull ups!!! Thanks Zuzka!
Private Member |
This will be my first time following all of your workouts on your zgym website. I have been following your workouts on YouTube and body rock for 6 years but only 3 times a week and with an okay diet at best. This year I am not wasting any more time. I am ready to take it to the next level . I just turned 30 and I am sick of not living my best life. I want to have my best body and have more energy.
Private Member |
lake tahoe, nv, usa
I’m really excited for you!! I hope to hear about your progress soon. Welcome to ZGYM 🙂
Private Member |
Can you please tell me where you got your pull up bar? I can’t find one like that anywhere. Thank you. You look great BTW. Keep up the good work.
Private Member |
same here! been following along for years and decided today to finally join 🙂
Private Member |
toluca, state of mexico, mexico
Let´s start a new week!!!
Thanks for everything you do Zuzka!!
I love your video where you promote you book haha I guess it´s very similar to what most of us do everyday 😀 but with our teacher image!! You are beautiful Zuzka!! Hope you sell lots of books! My sister and cousing have ordered it already 😉
have a great day!
Private Member |
toluca, state of mexico, mexico
Zuzka, those jeans of this photo look amazing, what brand are they?
Private Member |
caseyville, illinois
So glad to see lifted butt 2 times this week. I will also repeat Black diamond Friday! Look forward to see more of the Kinesology stretching. I am also curious about the one they sell for the knees.
Private Member |
bath, somerset, united kingdom
Hi Zuzka, after doing lifted butt 11 on Tuesday eve then doing Kettlebell 11 Wednesday morning my hip\lower back pain on my left side has returned. I feel like a misbehaved child, I should have known better. Now I need some advice. I have of course returned to the Postural therapy as they worked wonders for getting rid of the pain before. But what should I do about working out? Should I be avoiding all weighted workouts and stick with Junp rope and body weights? Should I do Power yoga and Jump rope? I am worried I am going to lose all the strength I gained 😦
Private Member |
Hi Zuzka, My sister Jana ( from Czech) and I just signed up. I live in the US and will be going to Czech in May. Till then we are having competition with my sis for the best result! 🙂 Today is my first work out and I am so happy to get started!
Private Member |
lake tahoe, nv, usa
Ahoj!! I’m happy to have you here 🙂 I hope you’ll enjoy your daily training
Private Member |
baltimore, md, united states
your going to love it welcome
Private Member |
Hi
I have just purchased a pull up bar . Can u tell me the best way to practise pull ups please as am finding it difficult
Private Member |
lake tahoe, nv, usa
Hi, you should check out my exercise library if you need any help with exercises and form. Here are the pull ups and modifications.
Private Member |
baltimore, md, united states
cant find a jrc # 14 is anybody eles having that problem i wanted to check it out bf doing it i dont see it though help zuzka
Private Member |
caseyville, illinois
enter jumprope cardio #14 in the search button or go under the zgym workouts tab and search under jrc tab.