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Weekly ZGYM Workout Schedule - The Week of December 18th
Workout Schedules | December 17, 2017
Hey guys,
I don’t have a video for you this week, but I do have something for you to think about. What kind of workouts/training methods would you like to see in the ZGYM in 2018? What type of equipment would you like to see more or is there any that we haven’t used yet? What is it that you’d want to work on, and improve in terms of your fitness and well being in this upcoming year? Let me know in the comments below, and I hope you guys will have a wonderful week. Don’t miss a day!
About the workout scheduleI'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.
Here's the entire list of my EXERCISE EQUIPMENT
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Monday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Cardio Shred #8 X (Beat Your Personal Best)
No Equipment / Bodyweight Workout : Body Crush #6
Beginner Workout: Beginner Cardio #5
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Tuesday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced Fitness Levels: 300 Killer Rep #8 (New in ZGYM)
All Fitness Levels – No Equipment / Bodyweight Workout : 12 Minute Body #9
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Wednesday
All Fitness Levels: Legs Like a Dancer #6 (new in ZGYM)
Not a fan of this workout? You Can Choose another workout from
Stretch & Tone or Power Yoga Series
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Thursday
Choose one of the workouts below according to your own fitness level & personal needs.
All Fitness Levels / Beginners: Jump Rope Cardio & Abs #1 (New in ZGYM)
Advanced: Jump Rope Cardio #5X
Bodyweight: 15 Minute Fat Burn #11
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Friday
Choose one of the workouts below according to your own fitness level & personal needs.
Advanced: Summer Shred #4X (Beat Your Personal Best)
Beginners: Beginner Strength #3
+ bonus 5 Minute Fat Burn #127
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Saturday
Choose one of the workouts below according to your own fitness level & personal needs.
All Levels / Low Impact : Low Impact Full Body #10 (Beat your personal best)
Beginners / no equipment: Bodyweight Beginners #7
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Sunday
All Fitness Levels: Stretch & Tone #36 (Stretch your body – ZGYM)
Not a fan of this workout? You Can Choose another workout from
Stretch & Tone or Power Yoga Series
Bonus: Jump Rope Practice – work on your jump rope skills for at least 5 minutes
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Workout Programs 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!
Here's a 12 week Cardio & Strength Starter Program - If this program turns out to be too hard, you can do the free 9 week Bunny Slope Program for complete Beginners.
Private Member |
santa cruz, ca
Hi Z!! I know I already commented, but I do have another suggestion, similar to what I had above:
Can you make more low-body focused short workouts? Such as 5-8 minute (how about 7, lol) low body workouts that could be enough on their own, or added onto another workout? And like I wrote above, it’d be cool to make these so one could use an EXTRA heavy KB, like an 80-100 lbs’er depending on what we’d choose. Basically, I want to grow a bigger booty without having to go lift at the gym. 🤓🤓🤓
Private Member |
I love the LLAD series. It has improved my hip mobility, ankle strength, lower back strength, calves and hamstrings. It has greatly reduced ankle pain I experience when doing the jump rope routines. I can also get lower in my squats with more ease. It is also shaping up my hamstrings and smoothing out the back of my thighs. I would like to have more of the Heartbreaker series. Maybe a series built around the balance ball. I would like to keep fit slide exercises and the 300. Also I got the stretching band which I like a lot. Using it a bit more would be great.
Private Member |
Just another quick thought! I’d love to have a series of really short and simple ‘burn outs’ that we could add as a buy out if we want to push a bit harder or focus on a particular body part/fitness goal. For example, a single killer set of heavy swings or pendulums, or a two minute plank or a superset of push-ups and pull ups.
Private Member |
czech republic
Dear Zuzka,
I would love to see:
– more upper body workouts without pull up bar (just with handweights, powerband, bodyweight…)
– powerband workouts
– more fat burning
Thank you for the great job you are doing.
Mery Christmas to everyone.
Private Member |
Hi Zuzka,
I am a long time member. I was following you on Youtube with all your ZWOW’s and have been a ZGym member and follower ever since. This is the first time I have ever commented, I do comment on my personal progress trackers regularly however. That being said I would absolutely love an amazingly brutal workout with the Terra Core! I do not have the TRX system, but would definitely be interested in that too. I love adding to my exercise equipment in my personal home gym!! You have definitely inspired me to keep pushing even when I didn’t want to or even when I thought I was already pushing hard enough! Maybe I will start commenting a little more often, sometimes it gets lonely to always motivate yourself! I am married and have 3 kids, they know exercise is extremely important to me, but do not share the same passion for it that I do!
Private Member |
I love that you mix it up, and it’s never boring!
As for new training methods – I agree with the TRX suggestions. I use mine occasionally, but not as often as I would like. I also have a heavy bag that I only use once a week, so perhaps an occasional heavy bag routine 😉
Otherwise, I say keep doing what you’re doing. I think you do a fabulous job of designing the different programs to follow! Thank you!!
Private Member |
lethbridge, alberta, canada
Hey Zuzka! What pants are you wearing in the pic for the weekly workout schedule? They look so comfy, just wondering 🙂
Private Member |
bath, somerset, united kingdom
Hello Zuzka, I am so glad you are encouraging us to express what we would like to see at Zgym. Needless to say I think there is no other like you out there who can put together routines that are fun, aestheticly pleasing and challenging all at the same time.
A few years ago now by following your workouts daily I had great fun, I got very fit with 6 pack abs and all and I can honestly say it felt effortless for how fun you made it for me to compete with myself and because of this fantastic community.
However I had some set backs in the form of pain and decreased mobility and various mechanical issues I experienced. I did have to venture off to find the answer to how to tackle these and it took a LONG time. Don’t get me wrong please…I am not blaming you or your workouts as a cause of these set backs. I have muscle/strength imbalances I simply was not aware of. I knew nothing about activation and many otger things that could have helped me prevent the set backs if I was aware…maybe.
I recently have been creeping back to the Zgym workouts (I remained a member all along). But I am still cautious and dubious whether I should be doing these workouts or remaining focused on correcting my imbalances. THEN IHAD AN IDEA!
IF Zuzka put together some specific “Activation/warm routines” that I could follow preworkout and some “Unilateral routines” to help focus on tackling imbalances then I would again have a chance to be an active memver of Zgym rather than watching on the side lines as I have been.
I do appreciate you probably do have workouts in the Zgym that cover the requirements above. However because of my LONG working hours I often have limited time that I have not been able to browse through to find them all to save them as a selection.
So there is my suggestion for maybe as possibilities of future series and warm ups that I would live to see.
Beside those, thank you for inspiring us all your round and have a fabulous Xmas and another great year Zuzka xx
Private Member |
More dumbbells! Like bicep curls. My arms tone really fast with these types of weight exercises! Also would love if days were more specific to a body part, like Monday butt, Tuesday arms, Wednesday legs, Thursday abs, etc. Maybe your regular full body workout, plus targeting specific body parts. Love your workouts and i’m Already in the best shape of my life!
Private Member |
usa
I agree with everyone about the old equipment from bodyrock that said sandbag and Ugiball. I bought my sandbag on sale 5 years ago with no filler bag so I made my own bags so I can go from 20lbs to 50lbs. (I used sand from my favorite Texas gulf coast beach. 😉) I also made an Ugiball from cloth, rubber mulch and foam that weighs 13lbs. I also have the Equalizer that I’ve been using for the Upper Body & Abs series. I live in an RV so I have no way to have a pull up bar.