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WORKOUT SCHEDULE FOR THE WEEK OF NOVEMBER 2nd
Workout Schedules | November 01, 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.
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.
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.
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Monday – 15 Minute Fat Burn #7 (beat your personal best)
Your second workout can be Kettlebell Workout #3
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Tuesday – Lifted Butt Series #9 (New in ZGYM)
Your second workout can be Body Crush #20
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Wednesday – Beginner Strength #7 (beat your personal best)
Your second workout can be Power Yoga #18
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Thursday – Cardio Shred #24 (new in ZGYM)
Your second workout can be Zwow #2
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Friday – 5 Minute workout #49 (new in Fitness)
Your second workout can be 5 minute workout #37
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Saturday – Summer Shred #6 (beat your personal best)
Your second workout can be Power Yoga #19
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Sunday – Power Yoga #24 (New in ZGYM)
Your second workout can be JRC #7
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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 |
Zuska, when one wants to develop more muscle mass what one should do? Do more kettlebell workouts instead of bodyweight workouts? And eat more protein ?
Private Member |
I have a question on the nutrition. If I want to eat some carbs and they were not planned… how about 50 jacks and then eat them. That’s better than nothing right? Even though I don’t feel I “earned my workout”.
Also…… please come out with the pre workout supplement soon!!
Private Member |
redmond, oregon, united states
I believe Zuzka mentioned she only does one WO a day, unless she has to shoot 2 because of vacation plans and needs to keep us up to date on zgym. Or if she does decide to do 2 WO, she will do a Power Yoga WO. HOPE THAT HELPS ♡♡
Private Member |
Hi Zuzka!
Do you normally do one or two workouts per day?? I am always short on time for two workouts!!! 🙁
Thank you!
Svetlana
Private Member |
redmond, oregon, united states
I believe Zuzka mentioned she only does one WO a day, unless she has to shoot 2 because of vacation plans and needs to keep us up to date on zgym. Or if she does decide to do 2 WO, she will do a Power Yoga WO. HOPE THAT HELPS ♡♡
Private Member |
Thank you Nichole!!!
Private Member |
mar del plata, buenos aires, argentina
Yo hago 2 , ella dijo que no hagan seguido para tener nuevas fuerzas por eso da la segunda opcion
Private Member |
Zuzka,
I am new to Zgym although did workout on a regular basis with your Zwows, etc. a while ago.
Didn’t do much since I’m living on the 4th floor (until…TODAY! (wish me luck and bravery)). Thus I was wondering if it would be possible to add a ‘silent’ classification in one of the sorting categories ?!
Anyways I will just pass (skip) the JR workouts and, nevermind :S if I jump a bit on someones’ head, that’s for a good cause and won’t be very long!
Otherwise I am very pleased with the look and accessibility of everything! (didn’t know where to leave this general comment though)
Thank you 🙂
Private Member |
Hey Zuzka ,
We can t open the lifted but series #9 .
Private Member |
tx
Happy 1 year anniversary Zuzka! I’ve been a zgym member from the beginning and have loved everything about it! Can’t believe it’s been a year since you started this website and zgym on your own. Congrats and all the best in the future!
Kim
Private Member |
Yaaaaay, finally we can upload pics in Zgym! Love it! Happy 1st anniversary to Zgym! I am wishing you and all of us many more! Love being part of this community! xx
Private Member |
ky, usa
I don’t know this feature was available yet until I read your comment. Awesome! ! 😉
Private Member |
Awesome indeed Rachel! I randomly saw some changes on the page and went to look in my profile and there it was – upload your photo! Yaay! 🙂 Glad to see your photo there too, lady! 😉 Hope you’re having a great Sunday! Xx 🙂
Private Member |
los angeles, ca, usa
Yeah, we kind of released it quietly while we work all the bugs out. 😉 We’ll do a more official announcement this week. It’s fun for us to finally be able to actually *see* everyone whose names we’ve been seeing in the comments the past year. Glad you guys like it too! 🙂
Private Member |
ky, usa
Thanks Scott! You guys are awesome 🙂
Private Member |
canada
Love being back in zgym! It’s so good to be back.
I would like to vote for workout schedules to be posted on Sunday afternoons. Please please please!