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WORKOUT SCHEDULE FOR THE WEEK OF OCTOBER 12th
Workout Schedules | October 12, 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 #4 (beat your personal best)
Your second workout can be Cardio Shred #12
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Tuesday – Lifted Butt Series #6 (New in ZGYM)
Your second workout can be Body Crush #12
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Wednesday – Beginner Cardio #6 (beat your personal best)
Your second workout can be Power Yoga #20
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Thursday – Cardio Shred #23 (new in ZGYM)
Your second workout can be 15 Minute Fat Burn #5 X
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Friday – ZWOW #6 (beat your personal best)
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Saturday – 100 Rep Workout from Prague (new in Fitness)
Your second workout can be Power Yoga #5
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Sunday – Power Yoga #21 (New in ZGYM)
Your second workout can be Summer Shred #2
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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 |
curitiba, parana, brazil
Hi, here it is written Your third workout can be Power Yoga #20…it should be second. And I log in into the website it shows Lifted Butt Series #6 on Monday and Tuesday as well. In the schedule it is proper showing “15 Minute Fat Burn #4 (beat your personal best)”. Kindly update it on side bar as well. See you, take care.
Private Member |
is there a private FB group for us zgym-ers?
Private Member |
lake tahoe, nv, usa
Not at this time. I’m using Zuzka Light Facebook page for everybody. Is private ZGYM Facebook page something that you would be interested in?
Private Member |
Hi zuzka, I’d love a private FB group for members. I think a members forum on this website would be fab too, there’s a great community here but it’s not very easy to chat within the comments section 🙂
Private Member |
Yes! I think a private FB page for ZGYm members would be great!
Private Member |
Great idea! I don’t always comment on the normal FB page,a lot of your fans aren’t interested in your workouts,if you know what I mean! 😉
Private Member |
Lol. Yep, there’s a lot of perves out there! Haha. 🙂
Private Member |
I like that idea too! Would weed out the creepers. Lol
Private Member |
los angeles, ca, usa
Well, I guess I know what I’ll be working on next month – lol. 😀
Private Member |
yes i’d love a private FB group for zgym members. it would help keep me motivated. thanks!
Private Member |
yes please. it would help keep me motivated. i could even find an “accountability” partner (probably) via the FB private group 🙂
Private Member |
Hey Zuzka ,
When you say your second workout could (….) you mean to do 2 workouts?
Private Member |
pa, usa
Can’t find hotel workout from Prague
Private Member |
Me neither. 🙁 I wasn’t able to do alot of the Lifted Butt series when it first started so I guess I’ll start getting caught up.
Private Member |
pa, usa
So disappointed! I did Zwow 6 but it’s not one of my favorites.
Private Member |
I agree! Maybe Z had connection problems and the hotel workout will show up later today. I ended up doing Lifted Butt #3. t wasn’t as hard as I was expecting so I think that means I’ve graduated from a 20 lb kettlebell to a 25 lb one. Hoping Santa brings me one for Christmas!
Private Member |
I’ve searched everywhere & I can’t find it,so zwow 6 it is! 🙂
Private Member |
Can the workouts be posted at night (European time) instead of mornings when you are away Z? Saves us all the trouble of wondering whether we’ll be able to fit them in the proper day. 😀
Private Member |
on a related note, i’m wanting and needing a workout accountability partner. someone i can text with (or facebook message with) in the morning, to make sure we are both working out. i plan on doing my zgyms around 730am pacific, so someone else doing their zygyms around that time would be super helpful 🙂
my goal is to do my zgyms 5 times a week (mon-fri). 🙂
Private Member |
curitiba, parana, brazil
Hi Zuzka staff! There is no link for KB workout of the day: Kettlebell Workout #13 (beat your personal best), neither on the schedule page neither on the side bar. We have to search for the workout to find it. Kindly update the link. Thanks.
Private Member |
anyone else waiting for power yoga # 21 🙂
I keep refreshing the site but no power yoga yet
Private Member |
the netherlands
Yes, private FB page would be very much appreciated! 😀
Private Member |
curitiba, parana, brazil
Hey you guys changed the Saturdays workout after I did it? 🙂 not fair…