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Workout Schedule for the Week of January 19th
Workout Schedules | January 18, 2015
Dear ZGYM members,
Thank you for working out with me another week and sharing your own personal bests, your progress, and even your setbacks. No one said that staying in shape or getting in shape is going to be easy and we all run into challenges on this journey, but one thing that will get you over any hump is a good attitude. If you keep a good attitude instead of complaining or talking yourself down, you’re half way there. Stop telling yourself, that you’re not strong enough, athletic enough, young enough or that you’ll never lose the weight. That will only keep you down and further from your goals. Start believing in yourself, and most importantly start enjoying your fit lifestyle now.
For those of you who signed up for the new DietBet that starts on January 21st, please notice the extra workouts in this schedule to supercharge your weight loss results, and don’t forget to log in the game for the extra diet tips. If you decide to do 2 workouts a day, try to take at least a few hours of break in between them unless one of them is Power Yoga. Doing two intense workouts back to back is counter productive, but you’ll get awesome results by keeping them apart.
I wish you all best luck and have fun!
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Monday – Cardio Shred #11 – Lifted Butt Series (New in ZGYM)
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Tuesday – Body Crush #9 – Upper Body (Beat Your Personal Best)
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Wednesday – 5 min workout #24 (new in Workouts) / Dietbet extra: Kettlebell Workout #1
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Thursday –Cardio & Abs (Zspecial new in Zgym) / Dietbet extra: Power Yoga #1
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Friday – KB workout for beginners #6 (New in ZGYM) Great for all fitness levels / Dietbet extra: BodyCrush #1
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Saturday – Cardio Shred #8 X (Beat your personal best) / Dietbet extra: Power Yoga #2
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Sunday – Power Yoga #12 (New in ZGYM) / Dietbet extra: Guns & Pistols #5
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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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Mobility Drills #32 | Full Body Primal Movement
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Body Sculpting #5 | Upper Body & Abs
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Body Sculpting #4
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Body Crush #60 | Cardio & Legs
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Mobility Drills #31 | Upper Back & Shoulders
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Kettlebell Workout #36 | Cardio
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Mobility Drills #30
10-15 Minutes
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Body Sculpting #3 | Full Body
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Body Crush #59 | Full Body & Mobility
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Body Sculpting #2 | Upper Body
Intermediates | Kettlebells | Resistance Bands
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Somatic Exercise | Hamstring Release
Somatic Exercise Series
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Body Sculpting #1 | Lower Body
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Mobility Drills #29 | Cardio Workout Lower Body
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Beginner Power Band #11
Beginner | Resistance Bands
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Body Crush #58 | Cardio & Legs
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Private Member |
mtl, qc, canada
Thanks Zuzka for this early schedule!
Private Member |
Thank you for posting these early! I put them in my workout planner, phone, and calendar to make sure I always no what workout to do and stay focused! You are the best!
Private Member |
*know haha. auto correct 🙂
Private Member |
caseyville, illinois
Hi Zuzka,
I have a question: Is there any benefit for me to add 1 min of jump roping inbetween exercises on the workouts that do not have them? I hope i make sense. For example, Body Crush #1 and Body Crush #9 do not have jump rope and I was wondering if I added it in between exercises if I would benefit or if it would be better for me to just follow the workout as is.
Thank you!!!!
Private Member |
lake tahoe, nv, usa
If you add the jump rope in between it will be a lot more intense workout and the more intense it is the faster benefits. The reason why I don’t do that to every workout is that it’s not good to push yourself this way every single day. One day bodyweight, next day weights, then some jump rope. It’s good to change it up.
Private Member |
caseyville, illinois
Thank you Zuzka! I can’t wait for coffee talks or blogs or even a book to explain everything! You are awesome
Private Member |
Zuzka can you give us a routine for lower abs. I have been trying and can not make them pop. I have a clean eating diet and doing 3 days a week you power abs routine from your dvd. Plus your daily workout. I have upper abs but nothing else. Help me I feel stuck. And by the way today’s workout was amazing. Thank you!
Private Member |
Im very anxious to start the dietbet challenge.I can’t wait to workout with every one along the way & see results in my midsection.I work 10 hour days & i just hope i can keep up with the schedule.Cheers
Private Member |
I work 12 hour days, so I can relate! I haven’t been exercising regularly for a very long time. Waking up early around 5:30/6 seems to be a good time for me to get my workout in. I’ve only been doing this from the first of the year. Let’s keep it up!
Private Member |
switzerland/, france
you need a pretty good condition to workout everyday…+ make 2 workouts! One day I will be there, it is eays to overtrain, it is more difficult to find the right balance and knowing when to stop (for rest and recover).
Private Member |
melbourne, australia
So challenging!!!! I like it!
Private Member |
méxico, aguascalientes, méxico
hello, I can’t find the wednesday program on your page: 5 min workout #24 (new in Workouts)
Private Member |
lake tahoe, nv, usa
Hi new workouts are posted the night before 🙂 check back on Tuesday night PST
Private Member |
méxico, aguascalientes, méxico
thank you!!!
Private Member |
Hey Zuzka!
I would be glad to try your workouts, but it it’s too difficult for me at the moment….
Maybe you can do also schedule for beginners for the whole week? It would be really great…and it would be easier to start with you……
Private Member |
ft. lauderdale, fl, usa
You can do it Shenja. focus on the form, don’t worry about your time. Start with the beginner’s class, don’t do the workouts rated X. Maybe you could even do one round less than Zuzka, if the full workout is too demanding 😉 Just don’t give up! 🙂 I was in this position 3 months ago (and still am not able to keep up with Zuzka) but my endurance is getting better rocket speed 🙂