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WORKOUT SCHEDULE FOR THE WEEK OF MARCH 20th
Workout Schedules | March 20, 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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Monday – 15 Minute Fat Burn #10 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be JRC #8
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Tuesday – Killer Legs Workout Series #1 (New in ZGYM) + Power yoga of
your choice
Your second workout can be Kettlebell Workout #3
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Wednesday – Bunny Slope Workout #20 (New in Fitness)
Your second workout can be Power Yoga #15
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Thursday – Lifted Butt Series #20 (beat your personal best) + Power Yoga of your choice
Your second workout can be Body Crush #20
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Friday – 5 Minute Workout #67 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #57
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Saturday – Black Diamond – Upper Body & Abs #8 (New in ZGYM)
+Power yoga of your choice
Your second workout can be Cardio Shred #24
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Sunday – Power Yoga #42 (New in ZGYM)
Your second workout can be Arm balance #5
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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 |
switzerland/, france
I like that the week schedule now looks balanced with strength for legs, glutes, upper body, with alternating with HIIT(cardio) and recovery (yoga, bunny slope)
Private Member |
Same here, I like very much this formula 🙂
Private Member |
burlington, ontario, canada
Really looking forward to the Killer Legs series!
Private Member |
pa, usa
Can’t wait to see what the killer legs involves!
Private Member |
tokyo
Another Black Diamond!! So happy!!
Also agreed, I like the schedule this week 🙂
Private Member |
santa clarita, ca
Hi Z! Are you going to post you food journal for the week of March 21st? It has been really helpful to follow along. Thank you:)
Private Member |
Killer legs! This just made my day! Yaaaaay Zu! ❤️❤️❤️❤️
Private Member |
curitiba, parana, brazil
Hi Zu…I am also waiting to see the killer legs! Schedule is better now…nice to see a new series. See you take care.
Private Member |
liverpool, uk
Great schedule this week upper and lower body- definitely will be hitting it from all sides LOL!🙊
Private Member |
It’s funny how excited I get for the schedule…”yes, black diamond! Yes, lifted butt! Yes, kettlebell! Yes, new killer leg series!” LOL! 😄 I’m not ordinarily the type of person who likes being told what my schedule should be, except when it comes to my workout! Then I need and like to be told exactly what to do each day. That being said, does anyone else struggle to pick out a power yoga each day? I feel like I’m sounding so needy, but unless Zuzka puts exactly what she expects me to do on that day, I don’t take the time to shuffle through the yoga videos and do one. I do my regular workout and then think “I REALLY need to do yoga” but feel overwhelmed picking out the right one, so I often skip or just do the same one over and over. I really do love the power yoga, and my body really needs it, apparently I just need to be told which one to do! Any suggestions are super welcomed! 😄
Private Member |
liverpool, uk
Haha this yoga thing just made me laugh out loud! I’m the same, stuck with one poyo as don’t have time to shuffle thru them all or just do few moves and think yeah that will do..!