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Workout Schedule for The Week of September 12th
Workout Schedules | September 11, 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.
You can also check out my latest weekly Food Journal where I share what I eat on a daily basis.
I decided to add a high intensity workout on Fridays to our weekly schedule because I think we can take it and have just 2 days of easy pace recovery routines. I suggest you do your Friday high intensity training early in the day and the 5 minute bonus workout at the evening so that you can go out and enjoy your carbs 🙂
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Monday – Black Diamond Workout #3 (Beat Your Personal Best)
Your second workout can be 12 Minute Body #4
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Tuesday – Killer Legs #10 (New in ZGYM)
tYour second workout can be 15 Minute Fat Burn #8
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Wednesday – Stretch & Tone Workout #14 (New in ZGYM)
Your second workout can be Stretch & Tone #1
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Thursday – Upper Body & Abs Inferno #3 (New in ZGYM)
Your second workout can be Body Crush #30
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Friday – Cardio Shred #31 X (Beat Your Personal Best)
+ bonus 5 Minute Workout #92 (new in Fitness)
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Saturday – Killer Legs #9 (Beat your personal best)
Your second workout can be Black Diamond #3
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Sunday – Stretch & Tone #9 (Stretch your body – ZGYM)
Your second workout can be Power Yoga #36
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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!
Private Member |
switzerland/, france
New week, new start, maybe the last one that feels like summertime (over here) I am switching my active rest days to Mondays and Fridays (walking, biking around + yoga/stretch practice), priveleging workout from home as I have equipment at home 🙂
On Tuesdays will do a bodyweight workout at work.
Private Member |
Black Diamond 3 and 3X? I thought they were all the same! I don’t see 3X there?
Private Member |
zuzka check this out www . youtube. com/watch?v=cHdwZKoXl4Y cool isn’t it? I personally do not like dance workouts.. but I always wanted to learn something. and you actually do like doing dance like yoga and hair flips and all. so maybe you start doing things like that some wednesdays? but be careful about using the musics if uplading on youtube or vimeo (does vimeo allows?)
Private Member |
Zuzka Hello, You’re a Great Personal trainer 🙂 Thank you so much for all your videos!
Private Member |
caseyville, illinois
Schedule looks great. i will be doing Inferno #1 today, wednesday and Friday instead of Black diamond. I love Cardio shred #31. I will also practice one arm push ups and heavy shoulder presses and pull ups and of course easyflexibility training
Private Member |
Starting with the Cardio & Strength Starter Program. Has been two years i’ve haven’t done any workouts and gained a little weight…uche uche…just a little…hihi. Used to do your workouts Zuz and I’m back cos I know you get me in shape again. I want to thank you for what you do for us. You are really amazing. Love you with all my heart <3
Private Member |
ontario, canada
Hi Loyoya,
I read your post and I could totally relate. I too stopped working out for a long time and lost alot of my strength and endurance. I also gained a little weight. Im in week 4 of Cardio and Strength program. Its ok to start over! You are not alone (-:
Private Member |
Thank you so much for your comment, means a lot to know I’m not alone <3
Private Member |
ontario, canada
np. You can do it (-:
Private Member |
Hi I’m new here. I can’t do black diamond 3 as have no workout bar at home, how do I get round this please? Thank you!
Private Member |
lake tahoe, nv, usa
The Black Diamond Series requires the pull up bar. You don’t need the big one that I use, but you can get one that is removable attaches to the doorway. They have it on Amazon for quite cheap: https://www.amazon.com/AbleFitness-Heavy-Duty-Doorway-Chin/dp/B006S0624O/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1473746735&sr=1-1-spons&keywords=pull+up+bar&psc=1
Private Member |
you can modify by doing bodyweight rows on dip station or dumbell rows or you can choose another workout
Private Member |
fredericksburg, va, usa
Hi Zuzka,
I love your workouts but sometimes I’m not motivated, especially if I don’t know what equipment to use for the day’s workout until I listen to the first part of the workout. So instead of asking you to sing Happy Birthday to me, I ask one small favor.
Can you … will you … Consider adding a line to the workout summary the list of equipment needed for that day’s workout. Then as I prepare for my workout for each day (clothes, sneakers, etc) I can sit out my equipment.
Pweeze?
Tomorrow is my bday.
Regina
Private Member |
toluca, state of mexico, mexico
Hi Regina,
Happy birthday!!
And, yes Dear Zuzka I’ve thought the same some months ago because sometimes I’m not at home or I don’t have time enough to do the workout you suggest that day, instead I choose another one from the same week but I try to do all of them.
It would be great you can help us please😀
We love you sooooo much!!!
Kisses 😃
Private Member |
germany
Zuzka, can you please teach us how to do the one legged bridge?! I keep losing balance! :^)