Site navigation and social media links
WORKOUT SCHEDULE FOR THE WEEK OF SEPTEMBER 20TH
Workout Schedules | September 19, 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.
_________________________________________________________
Monday – Cardio Shred #14 (beat your personal best) + Arm Balance #13
Your second workout can be Body Crush #10
_________________________________________________________
Tuesday – Lifted Butt Series #3 (New in ZGYM) + Arm Balance #13
Your second workout can be JRC #4
_________________________________________________________
Wednesday – Beginner Strength #5 (beat your personal best) + Arm Balance #13
Your third workout can be Power Yoga #8
_________________________________________________________
Thursday – 15 Minute Fat Burn #9 (new in ZGYM) + Arm Balance #13
Your second workout can be Body Crush #3
_________________________________________________________
Friday – 5 Minute Hotel Room Workout from Montreal (new in Fitness) + Arm Balance #13
Your second workout can be 5 Minute Workout #40
_________________________________________________________
Saturday – Cardio Shred #5 (beat your personal best) + Arm Balance #13
Your second workout can be Jump Rope Cardio #11
_________________________________________________________
Sunday – Active Nation Day Workout – All Levels (New in ZGYM)
Your second workout can be 15 Minute Fat Burn #1
________________________________________________________
_________________________________________________________
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 #6 (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 |
finland
Thank you for posting the workout schedule early 🙂 it is awesome to get it before the new week starts!
Private Member |
Thanks for the schedule! It would be awesome if you could post the hotel-room workout also a bit earlier! I would be also staying in hotel from Tuesday to Friday n I have to figure out what workouts I am able to do there.. :*
Private Member |
Sofia – If you go to YouTube and search “Zuzka Hotel Workout” you’ll get a bunch of Z’s older workout’s she’s done for hotel rooms.
Private Member |
Thank for posting the schedule early. I like to plan my week of workouts on Sunday, so this is super helpful! Have a great week, Z!
Private Member |
curitiba, parana, brazil
Hi Zu…enjoy your trip! Take some rest also…this photo is amazing…give me these shoulders, come on girl! 🙂 See you, take care.
Private Member |
Wow, beautiful picture! <3
Private Member |
Love the schedule
I JUST ORDERED YOUR BOOK!!! Cant wait to get it!!! So excited!!
Private Member |
toluca, state of mexico, mexico
Hi Suzzie, Her book? Tell me pelase
Greetings! K
Private Member |
Her book is 15 min to Fit and is on presale now! Check the icon on the upright side of the page or go to Amazon krista! She sent an email to everyone today. Did you get it?
Private Member |
toluca, state of mexico, mexico
Nevermind 😉 I’ve seen it in my e-mail already, Thanks anyway 😊
K
Private Member |
thanks a lot, Zuzka – for posting the schedule so early!! It was very helpful for me as I was able to do the first workout in the morning (had to do this because of busy schedule for me today)! <3 greets from Austria.
Private Member |
I am so excited I am down 30 lbs! 5 weeks left til my wedding day! I can’t wait for this week’s LBS #3.
Private Member |
That’s INCREDIBLE!!! Grats on the weight loss and the upcoming wedding! Bet you can’t wait! 😀 Just make sure your dress still fits you after so many LBS workouts :D!
Private Member |
Thanks! It’s so close! And yet so stressful, so much to do still! Losing this weight is all thanks to Zuzka’s motivation and fun Zgym workouts. Nothing else got me motivated to workout before this and now I have been working out daily since July 2014. I have “you can’t out train a bad diet” on my fridge to remind me to not overeat.
I bought my dress in June, I’m sure it will need to be taken in a bit which is fine I have to get about 12 inches hemmed off the bottom anyways (only 5ft tall)
Private Member |
All the stress will be worth it! 😀 I got engaged recently too, but we haven’t set a date yet, can’t wait until we start all the preparations too! This is so good you started early, you’ve had a lot of time to lose weight nice and slow. I have a Zuzka picture on my wardrobe for motivation haha! 😀
I think my wedding dress will have the same fate as yours, 5’2 here :D. What style did you get? Shorties for the win haha!
Private Member |
Unfortunately I will not make it to my goal weight by the time our wedding rolls around but i can see I have been putting on a bit of nice lean muscle and losing inches all over. I took measurement over beginning of July and August. I lost a total of 10 inches all over but only lost like 1.5-2lbs. I’m taking measurements Thursday I can’t weight to see how many more inches I have lost. The closer I get to my goal weight, it takes weeks to lose another pound. I’ll keep up with fitness and healthy life style after the wedding and honeymoon too.
My dress is nothing like what I originally Pinterest or imaged it is 1920s inspired fitted through the bust all the way down through the hips then flares from cream to blush pink in the fluffy tulle layers. It have hand beaded embellishments all throughout. I only tried the dress on as a whim, thinking that will never fit me or look good on me… but it fit like it was made for me!
One recommendation when you go dress shopping call and schedule your appointments at least a month in advance. I had no idea setting up appointments to try on dresses was a thing. I only got in because someone else cancelled. 😉
Private Member |
It’s nice you’ve started and will continue AFTER the wedding, you know with most people it’s just for this one day and then nothing! I wish you all the best in reaching your goals! 😀 I’ve lost around 30lbs myself and I know what you mean with the last ones going sooooooooo slow, I think it’s even slower for us because of the height. And then if you gain just 1 oz you’ve like gained inches everywhere. Short people problems :D.
Your dress sounds so beautiful! Do you have a picture to share?
I’ll write down the tip thanks! 😀
Private Member |
Yeah, many coworkers and family think I am just going to stop working out but I feel great, Zgym workouts give me energy and just makes me a happier person in general.
Our honeymoon is in Japan, this will be our second time there. This time around I am much healthier and lighter. We will be doing walking around at least 10 miles a day sight seeing, enjoying sushi, ramen, doriyaki and other baked good. It might take me a few days to get back into the swing of things but I have faith I will get back to working out everyday.
Short people problems, we can only do so much with our diet since we are so small. I still have my goal in mind.. I don’t know if the site will block my link to a picture of my dress. But I will post it in a separate comment so this reply gets posted.
Private Member |
The color on my computer doesn’t do the dress justice. The pink dress was my first choice for the bridesmaids but we found something similar in clearance rack that they liked !
https://lh4.googleusercontent.com/-u0x_pCLvfvw/VgOODCp_6rI/AAAAAAAAAvk/PbR9wV6H6jo/w309-h549-no/2015-09-23.jpg
Private Member |
I love the dress! I’ve looked at some collections online and it’s always something similar up top I choose :D. It’s great the found something on clearance – I love pink! Have you chosen it for a theme colour? 😀
Private Member |
Rose gold and white gold are our wedding colors. Measurements are in for this month lost an inch off the hips, half an inch off each of these measurements, waist, mid section, thigh and bicep! YAY!!!
Private Member |
Hehe, it’s fun to prove people wrong :D. When I first started I just cut down small parts of my eating habbits and people thought it was stupid and that I wouldn’t get anywhere, I’ve actually had people tell me in my face they didn’t think I’d manage anything!
Japan sounds lovely, my fiancé (it’s still strange to say that! :D) went to Japan once and loved it, he definitely wants to go again! I don’t know how I’d cope with such long flights though, to go there! Where are you going in there?
And I’m sure we’ll get where we want to be, one little step at a time literally! 😀
Private Member |
I didn’t tell my coworkers that i was changing my habits and exercising. Then they took notice and started asking me for help. We are heading to Kyoto this time we did Tokyo last time. My fiance proposed to me in Kyoto at the Fushimiinari Temple we are going to take a picture at the same spot.
Long flights aren’t too bad just bring video games and things to read. 😉
Private Member |
That’s IMPRESSIVE progress! How close are you to your goal? 😀
My thighs have decided to not move at all, I’m so jelly haha! 😀
Private Member |
I think I’ve surpassed my measurements goals everything else is icing on the cake at this point. Mmm.. cake.
Private Member |
MMmmmm I like cake 😀 Save me some! 😀 I promise to do a thousand burpees for it.
Proposing there sounds so romantic!! Was it a surprise for you?
I think with me it’s not the length but the shaking, I know it’s normal but my body decides to get very scared on every little bump :D.
Private Member |
We are having 3 deserts plus cake 🙂 I had a feeling he was going to propose at some point on our trip but he waited til the last day. I was surprised when it happened. He was carrying the ring on him all week waiting for the right moment.
Private Member |
3!!! You’ve got to do a serious workout before that, earn your carbs right :D.
And awwwwwwww, I don’t know how he managed to wait and carry it about until the last day! 😀
Private Member |
ellijay, ga, united states
I love it when you post the schedule early! I’m a “planner” person, and even just having what’s ahead tucked away in the back of my mind makes me feel prepared/happy! 😀
Private Member |
And I like writing them down on my special pink paper! You have no idea how sad I feel when I have to go to work on Monday without having done that lmao! 😀
Private Member |
I like the way you are linking some of the workouts in red so we can click and go right to it without hunting down each workout. Is there a way to do that with every schedule? Some days don’t have the red link. 🙂
Private Member |
Hi Becky, Zuzka makes it a clickable link when it’s the day you have to do the workout on. So today we get Tuesday’s workouts, tomorrow Wednesday and it goes until the end of the week and starts over with the next schedule :).
I do making it a clickable link for the lazy ones of us earlier would be nice :D!
Private Member |
I do agree*, I think I’m hungry, eating my words :D.
Private Member |
tx
Hi Becky! Its nice to see another person from Tyler!
Kim