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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 |
Hi Zuzka. Happy New Year! We did Cardio Shred 25 twice last week. Did you mean to include it today too? Not sure I fancy repeating those reverse burpees again! 🙂
Private Member |
pa, usa
Can’t wait to try the new tracker !!
Private Member |
ohio, united states
Happy new year!! Somehow I ended up doing the wrong Monday workout , however is it OK to have a we m after a kettle bell workout?! Or is it only after high intensity or cardiovascular typeople workouts?
Private Member |
Kettlebell workouts definitely earn carbs 🙂
Private Member |
Happy new year!
Private Member |
ellijay, ga, united states
AAAA! The new tracker is here! I’m so excited to use that! 😀 Oooo, and it looks like we can go back and add our previous times in…I’m looking forward to playing around with putting in my entries! What a super addition!!
Hmmm, though, since I just did Cardio Shred day before yesterday, I might swap that one out… just to mix things up a bit. 🙂
Private Member |
mtl, qc, canada
Hi Zuzka! Can we start the week with a brand new workout? I love it when you post something new to kick off the week! Cheers!
Private Member |
Heyy! I became a Zgym member yesterday and I love it already! 🙂 I completed all three workouts today and waiting for tommorow 🙂 I had to use bottles with water instead of dumbells because I didn´t have time to do these workouts in the gym and I don´t have any dumbells at home but it doesn´t matter :))
Private Member |
Hi, I just became a member and I wanna try your stuff a while before i go buy kettlebell and dumbell. Is there some workout schedule that use only bodyweight? Or I need to find them in the tons of exercises… since you have so many, I’m a bit lost.
I’m 40 and I’m in a decent shape.
I’m 5’11 around 175 pounds what do you suggest for the weight of dumbell and kettlebell.
Thanx for your great work
and happy new year.
Private Member |
lake tahoe, nv, usa
Hi Emmanuel, There’s no workout schedule that includes only bodyweight workouts, but you can create your own using workouts from the Body Crush series, or 15 Minute Fat Burn which are both bodyweight only. Also if you go to the ZGYM home page and click on the “Equipment” category, you can choose Bodyweight workouts from there as well.
Private Member |
The tracker is an awesome feature! It will give me more motivation to actually keep tracking the workouts because I always “forget” to track my scores.
Private Member |
ky, usa
Hey Zuzka! Not sure where to post this but could you continue using the Swiss ball in upcoming workouts? I really enjoyed using it in the last series and would love to keep seeing it as part of our regular training! Hope you are having a great new year 🙂 Looking forward to another year training with you!!