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WORKOUT SCHEDULE FOR THE WEEK OF JANUARY 4TH
Workout Schedules | January 03, 2015
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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I HOPE YOU’RE READY TO START THE YEAR WITH YOUR DAILY TRAINING. THIS WEEK WE’RE GOING TO START STRONG WITH A REALLY CHALLENGING BODY CRUSH WORKOUT AND ALSO BRING PULL UPS INTO THE CARDIO SHRED SERIES.
THIS YEAR IS THE YEAR OF REACHING YOUR GOALS. THIS YEAR IS THE YEAR YOU’RE GOING TO ADHERE TO YOUR PLANS. THIS YEAR IS THE YEAR OF STRENGTH AND DISCIPLINE!
HAPPY NEW YEAR!!
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Monday – Cardio Shred #25 – Lower Body (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Cardio Shred #21
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Tuesday – Body Crush #25 (New in ZGYM) + Power yoga of
your choice
Your second workout can be Body Crush #15X
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Wednesday – Bunny Slope Workout #9 (New in Fitness) + Power yoga of your choice
Your second workout can be Kettlebell workout for all levels #10
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Thursday – 15 Minute Fat Burn #2 (beat your personal best) + Power Yoga
of your choice
Your second workout can be JRC #12X
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Friday – 5 Minute Workout #57 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #46
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Saturday – Cardio Shred #26 (New in ZGYM)
+Power yoga of your choice
Your second workout can be Guns & Pistols #9
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Sunday – Power Yoga #32 (New in ZGYM)
Your second workout can be Power Yoga #22 or Arm Balance #6
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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 |
Hey Zuzka, I just wanna know. In al those workout we have to pick a power yoga of our choice; is the power yoga considered as a cool down and stretching routine or I have to do cool down and stretching routine after power yoga?
thanx
Private Member |
Čau! I just wanted to say – thank you very, very much!! You are my favorite coach and you are definitely the best of all, and i am following you since bodyrockTV. ( By the way bodyrockTV has changed since you are not there and those coaches …like Lisa-Marie – so obsessed with themselves and are strange to me.) I really appreciate all you doing for people like me!
I just have problems with push ups ( i can do them, but like charanga push ups only 2-4, my hands still are not as strong as i would like)
and also pistols – i cannot do them…
Love you!
Private Member |
toronto, canada
Hey Zuzka, and team, and all you zgym members 🙂
I have a bit of a dilemma that I think some other people might be struggling with out there. I recently moved. I am now living in an older house in the top floor apartment. While it has tons of character and a beautiful exposed brick wall and the neighbourhood is awesome… it also has creaky floors and not tons of sound-proofing. My problem is that most of my Zgym workouts are not really conducive to being a courteous neighbour. I live in Canada so half the year it’s kind of unpleasant to take my workouts to the park what with the cold, and I don’t want to pay for a gym just to use their floor space.
I’ve found some workouts that are pretty okay for noise and impact so as not to disturb my neighbours but its been hard to pick through them all on my own. I’ll put down the list of ones I do often below for anyone to make use of. Can anyone help me to improve the list? Anyone else with the same problem? Maybe we could create a series title or equipment title to help sort the quiet or low impact workouts. In fact, I guess the list would also be helpful for people recovering from injuries that want to take it easy on their joints. Anyway, any help here would be much appreciated 🙂 xo
Here’s my list:
5 Min #7
5 Min #8, #20, and #29 (2/3 of the time is non-jumping)
Tabata Lifted Butt Special (one interval is side jump lunges, the rest is non-jumping)
Body Crush #13X – some impact but better than most – burpees and power push-ups half the time
Body Crush 14X and #18 (1/4 time jumping)
The good news is almost all of the KB workouts and yoga workouts are quiet 🙂 yay!
PS – definitely not suggesting cutting back on all the brutal jump rope and crazy cardio jumping routines! I love them dearly, just sadly can’t do them all the time. Such is life :p
Private Member |
lake tahoe, nv, usa
HI Claire, you can also try the Black Diamond Series, which is all about low impact and no jumping. I’m thinking about giving a low impact alternative into each one of my new workout breakdowns to help out with this issue.
Private Member |
toronto, canada
Thanks Zuzka for the quick response 🙂
I didn’t realize the Black Diamond Series was all low impact. That’s good motivation to get myself a pull-up bar!! Not to mention that my pull-ups need some serious practice.
Low-impact alternatives would be awesome, but seems like lots of work. Even some tips here and there would probably do the trick. The thing I struggle with for low-impact modifications is usually the workout becomes so much less intense that I’m not sure how much longer ect to make it to get the same benefits.