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WORKOUT SCHEDULE FOR THE WEEK OF OCTOBER 19th
Workout Schedules | October 18, 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 #5 (beat your personal best)
Your second workout can be Cardio Shred #13
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Tuesday – Lifted Butt Series #7 (New in ZGYM)
Your second workout can be Body Crush #13
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Wednesday – Beginner Strength #6 (beat your personal best)
Your second workout can be Power Yoga #2
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Thursday – Jump Rope Cardio #17 (new in ZGYM)
Your second workout can be Summer Shred #2
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Friday – 5 Minute workout #34 (beat your personal best)
Your second workout can be 5 minute workout #35
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Saturday – Summer Shred #4 (beat your personal best)
Your second workout can be Power Yoga #8
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Sunday – Power Yoga #22 (New in ZGYM)
Your second workout can be Summer Shred #3
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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 |
Warrior Mamas out there – I have a question:)
Just gave birth to my fourth child 2 weeks ago, but don’t see my obstetrician for 4 more weeks. Wondering if you guys could tell me when you started slowly getting back into workouts?
My 3rd was 6 years ago so I don’t remember how long I had to wait!
Private Member |
i would suggest just brisk walks with light weights or pushing stroller!! 3 months is the cut for back to regular workouts? wish i did that after my little one now she is 5 and still trying to get back to it officially! best of luck to you and congrats again on another miracle!
Private Member |
Thank you Kristy! I only started with Z’s workouts a year or so after my 3rd, so I know what you’re talking about!
I will definitely start with walks with my little one outside 🙂
Private Member |
Congrats on your little one!!! My obst cleared me after six weeks postpartum (all women in QC at least are cleared after 6 weeks), after which I started doing beachbody workout Focus T25 3-4 times a week (often doing modifiers). I did not start doing Zu workouts until my baby was 7 months old because I had diastasis recti and unfortunately most Zu workouts work out the core which I had to avoid 🙁 .
Private Member |
Thank you for posting the schedule early! I love planning my week on Sunday afternoon. Have a great week warriors!
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pa, usa
Yes! So glad to see the schedule up already!
Private Member |
ok so the pink weights that Z uses are 6 pounds each? i thought they were 12 pounds each? no wonder why it was much more difficult because i was using 12 pound weights each! or did i misunderstand cardio shred #13?
Private Member |
ky, usa
The pink ones are 6 lbs. The black/silver ones are 12 lbs. 🙂
Private Member |
thank you!
Private Member |
lodz, poland
oh yesssssss, something for Magda !!! 😀
Come’on Thursday 🙂
Private Member |
Magda, you are the best 🙂
For me you are Zgym’s vice president !!!
Private Member |
Magda, you are the best 🙂
For me you are Zgym’s vice president !!!
Private Member |
lodz, poland
awwwww, Hannah, you’re so nice to me :* <3
couldn't read anything nicer on Monday morning 😀
You made me laughing my ass off 🙂
Private Member |
toluca, state of mexico, mexico
Ready to start the week of course with Zuzka everyday 😀
Soooo nice to wake up with the first workout ;*
Zuzka please, tell us, how is it going on there at Prague :O
Krista
Private Member |
I miss Zuzka, too. We haven’t heard from her for three days. But she does deserve to take a rest and to meet her relatives.
Private Member |
Zuzka, just to let you know in the schedule (only on this page not the front page of the site), Lifted butt series #7 are leading to Liften butt series #6…I guess you didnt mean to post it till tomorrow!
Private Member |
madrid, madrid, españa
Hello Zuzka, i cant access to the complety last week workout I can see only the workout for monday! thanks
Private Member |
lake tahoe, nv, usa
Hi the links are posted daily to the schedule – not all links at once. I post workout for each day at midnight Los Angeles time.
Private Member |
madrid, madrid, españa
Hi , normally i cant see old videos, for example last week on sunday i couldnt see the workout of monday, tuesday neither sunday. I was speaking about the work out from last week. Thanks
Private Member |
hi Roxy,
just search for “workout schedule” and you’ll get the complete list, then you can see all the previous workouts 🙂
Private Member |
still putting my intention out there that i’d love a workout buddy, to keep me accountable. 🙂