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.

That said, let me give you a few tips:

1. Don’t do 2 high intensity workouts back to back. It’s going to be way more effective if you do each of them with fresh energy, so take at least a few hours in between them. If you’re fresh and strong for each workout, you’ll be able to push yourself harder and thus burn more calories and contract your muscles better. The only exception is Power Yoga. You can do PoYo after any workout since it’s an aerobic based routine focused mainly on stretching and core work.

2. Support your training with proper diet. Read through my Nutrition Guide to get the idea.

3. Track your progress. Always write down your score for every workout. If you see that you’re not beating your personal bests for routines you’ve done in the past, the chances are you’re overtraining yourself instead of getting stronger. If you’re getting fitter, stronger, and faster, it’s going to reflect on your body so keeping track of your times and reps is really important. You should also take measurements with a tape measure, and before and after pictures. Weighing yourself won’t tell you much unless you can track your body fat % which is not easy to do accurately at home.

THIS WEEK IN ZGYM

You guys have been asking a lot for some upper body workouts involving special equipment such as the dip station, pull up bar or equalizer bars, so I have a new one for you this Saturday. For those of you who don’t have this equipment check out these links below in case you want to purchase the equipment. If it’s something you guys want to include more into our training, let me know in the comments below. If you don’t have the special exercise equipment, don’t worry I will give you different alternatives of exercises you can do with the equipment you already have.

Here’s one Dip Station I found online for a good price.

These equalizer bars are even cheaper and adjustable.

Here’s a step by step DIY dip station out of PVC pipes you can make at home under $40.

You can also use a regular pull up bar for pull ups and knee raises, and a sturdy chair or coffee table for dips.

P.S. Notice the new feature! Now you can mark your favorite workouts in the ZGYM  and have them bookmarked in your personal account. The next step will be to let you upload your profile photo within your account so that you don’t have to use gravatar anymore. Everything takes time, but as you can see, changes are coming along and we keep improving 🙂 There’s so much more to come, but all that matters is for you to enjoy a community that is supportive, strong, and motivating. All of you ZGYM members who are leaving hundreds of comments are the biggest supporters of this community and I wanted to thank you for that.

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Monday – Cardio Shred #19 (New in ZGYM) + Arm Balance #1

Your second workout can be Body Crush #7 X

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Tuesday – Summer Shred #2 X (beat your personal best) + Arm Balance #1

Your second workout can be Kettlebell Workout #8

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Wednesday – Beginner Strength # 7 (new in ZGYM) + Arm Balance #1

Your second workout can be Guns & Pistols #3

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Thursday  –  Body Crush #11 (beat your personal best) + Arm Balance #1

Your second workout can be JRC #2 X (beat your personal best)

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Friday –   5 Minute Workout #41 (new in Fitness) + Arm Balance #1

Your second workout can be 5 Minute workout #19

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Saturday – Upper Body Strength – Z-special (new in ZGYM) + Arm Balance #1

Your second workout can be Cardio Shred #8 X

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Sunday – Arm Balance #2 – All Levels (New in ZGYM)

Your second workout can be 5 Minute Workout #20 – full body (twice)

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Workout Schedule for Beginners 

Your goal is to push yourself little more each time you repeat a workout.

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Monday – Beginner Strength #6X

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Tuesday – Beginner Cardio #8

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Wednesday – Beginner Strength #7

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Thursday  –  Beginner Cardio #7

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Friday – Beginner Strength #7

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Saturday – Beginner Cardio #8

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Sunday – Arm Balance #2  – All Levels (New in ZGYM)

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.