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WORKOUT SCHEDULE FOR THE WEEK OF JANUARY 25th
Workout Schedules | January 24, 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, BUT WE’LL TAKE A LITTLE BREAK FROM SUPER CHALLENGING CARDIO SHRED AND TRY A NEW BODYWEIGHT WORKOUT FROM A BODY CRUSH SERIES INSTED. WE SHOULD ALSO RE-VISIT THE GOOD OLD BENCHMARK WORKOUT 😉
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Monday – Benchmark Workout (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Cardio Shred #24
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Tuesday – Lifted Butt Series #13 (New in ZGYM) + Power yoga of
your choice
Your second workout can be Body Crush #18
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Wednesday – Bunny Slope Workout #12 (New in Fitness) + Power yoga of your choice
Your second workout can be Beginner Cardio #1
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Thursday – Lifted Butt Series #12 (beat your personal best) + Power Yoga
of your choice
Your second workout can be 15 Minute Fat Burn #3
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Friday – 5 Minute Workout #60 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #49
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Saturday – Body Crush #26 (New in ZGYM)
+Power yoga of your choice
Your second workout can be Kettlebell Workout #3
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Sunday – Power Yoga #35 (New in ZGYM)
Your second workout can be Power Yoga #26 or Arm Balance #10
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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 |
kraków, poland
Wow! Benchmark workout again! Will we come back to black diamond series?
Have a great week. 🙂
Private Member |
Super excited about 5 new workouts this week! Thank you!!! Can’t wait to see how I’ll be challenged. Have a great week, all!
Private Member |
Benchmark Monday?! LOL Since when is that okay?! 😉
Private Member |
qc, canada
I have a question regarding the Beginners workout. I’m not sure I’m ready for that, but I would try the Bunny slope first. My questions is should I do Bunny slope #1 for a week, then Bunny slope #2 for week 2, then Bunny slope #3 for week 3 then… or there is a better way to do it?
Thank you for your great work. I’ve read your book and it is very motivating!
Catherine
Private Member |
lake tahoe, nv, usa
Hi Catherine, I would suggest you do one Bunny Slope Workout a day starting from the #1. They get more and more challenging so once you get to those last few that challenge you the most, try to rotate through them. The exact order doesn’t really matter, but I do suggest to change them up to put your body through different motion every day. Once you start to feel that you’re not being challenged, by this workout and you need something more to raise your heart rate up, then move on to the Beginner series. If you stay consistent and stick with it daily, it shouldn’t take you more than 1 month, assuming you’re otherwise a healthy individual. The important thing is to set a goal time frame for your progress, because you don’t want to get stuck in the Bunny Slope Series forever.You can also try the workouts in the book.The beginner series is easier than the workouts in the book, however there are easier modifications of exercises included and you don’t have to push yourself too hard. It would be good for you to try at least some of the workouts to see if you’re stamina is improving. Let me know how you feel after couple weeks of doing the Bunny Slope workouts. Have fun!
Private Member |
qc, canada
Thank you so very much for your answer!!! I’m really grateful you took the time to answer my question so fully. Now I know what to do and I have a plan! Thank you again and again!
Private Member |
clinton township, mi, united states
I’ve heard mention of the Benchmark in comments but this will be my first attempt since joining…..now that I see it “on paper”, I’m a little scared! Lol
Sitting here trying to talk myself up to it 🙂
Private Member |
Hi Zuzka
I would like to ask something.
I am a beginner and I am in the second week.
Do I have to do both arm balance 1# and the schedule provided (ex. monday, beginner cardio) for every different day? So the time of my daily exercise will be 1 hour or so?
I am sorry but I cannot understand it.
Thank you in advance.
amalioula
Private Member |
lake tahoe, nv, usa
It’s only a suggestion, you don’t have to do the arm balance every day. You can also pick any workout from the Power Yoga series instead to get some good stretch on Sundays.
Private Member |
Thank you very much!
So its enough to do only one workout per day or you have to do always one intense workout and one lighter (strech,yoga)?
Private Member |
I’m not seeing where it’s listed the homework???? Is it still KB swings?
Private Member |
I was wondering as well about the homework for this week! Excited to check it off ;0)
Private Member |
Zuzka – I’ve been doing 100 kb swings every day as our homework. Do we have a new homework or keep doing that? Thank you for everything! You are AWEsome!
Private Member |
Think I am going to start printing the weekly schedule so I can check them off as I do them, sometimes I don’t get to one and then I will do it on friday with the 5 minute workout or same for sunday with the Power Yoga. I have been doing 10 pull ups a day and handstand push ups (love that I can actually do them!!!). I will put it in my day planner to keep myself on track!!