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Workout Schedule - The Week of November 21st
Workout Schedules | November 20, 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.
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You can also check out my latest weekly Food Journal where I share what I eat on a daily basis. 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.
*I will be posting a new food journal soon.
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Monday – Lifted Butt Workout #18 (Beat Your Personal Best)
Your second workout can be Jump Rope Cardio #12 X
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Tuesday – 15 Minute Fit Slide #15 X (New in ZGYM)
tYour second workout can be 15 Minute Fat Burn #6
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Wednesday – Stretch & Tone Workout #24 (new in ZGYM)
Your second workout can be Kettlebell Workout for Beginners #7
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Thursday – Jump Rope Cardio Kettlebell X #8 (New in ZGYM)
Your second workout can be 15 Minute Fit Slide #8
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Friday – Upper Body & Abs Inferno #7 X (Beat Your Personal Best)
+ bonus 5 Minute Workout #101 (New in Fitness)
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Saturday – 12 Minute Body #6 (Beat your personal best)
Your second workout can be 15 Minute Fit Slide #4
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Sunday – Stretch & Tone #19 (Stretch your body – ZGYM)
Your second workout can be Stretch & Tone #20
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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 |
tx
I saw the tanks are up in the store!! I’m getting one as soon as we get the password! Can’t wait for the fat burner too 😊
Private Member |
tx
Just ordered a black tank!!
Private Member |
va, united states
Private Member |
kraków, poland
Haha, we can’t delete our comments.:)
I see that Stacy deleted her comment as I tried. 🙂
I wanted to ask about password, my password doesn’t work. How did you ordered?
Private Member |
tx
They took the password down the other day and I see they put it back up, maybe they got a lot of orders and want to catch up? I hope it will be off for you soon.
Private Member |
usa
Yay! Thanks for sharing, Kimberly I didn’t even realize they were already available. They look awesome! I’m getting the black tank and pink hoodie now that it’s finally getting cooler here in south Texas.
Private Member |
tx
I saw it last night and do not think she has mentioned it yet but could not help myself and ordered instantly😊 I’m hoping to get the hoodie on payday! It’s getting cooler here in East TX too!
Private Member |
Hi Z,
I have almost two months working out with you and I have seen good results with my body. However, my lower body needs more attention. I would like to ask you if I should do the lifted butt series or the killer legs? How often?
Private Member |
Zuzka,
I love the look of the sweatshirts and really want to order one, but had a question. I know you are wearing a size small, but I was curious about the sizing of the x-small. I’m also 5’5 but pretty small framed/toned. Would you recommend ordering the x-small or small? Also, if something doesn’t fit right, could we exchange it for a different size then? Thank you so much for these awesome Christmas items! We Z gym members are so pumped for them!
Private Member |
usa
Hi Katie. When you select a size in the drop-down menu, just below it it gives measurements for that size. Don’t know if you noticed that. I didn’t at first and was looking for a size guide link. Hope this helps. 😊
Private Member |
Michele,
Thanks for the tip! I actually just saw that 🙂
Private Member |
hi Zuzka !! If I want to do 2 workouts a day, should I do one after the other? Or one workout in the morning and the other in the afternoon ?
Thanks !!
Private Member |
lake tahoe, nv, usa
I strongly suggest to do them at least a few hours apart if you want to get the most out of it. If you do them back to back, you’ll have to either pace yourself which means you won’t be exercising at a hight intensity, or you’ll be just exhausted for the second workout and not able to perform the exercises well or with the amount of power you should put into it. It’s better to go fresh into these workouts and work at your max effort. I do not suggest to do the second high intensity workout if you feel drained from the previous one.
Private Member |
caseyville, illinois
Zuzka, does this count for the Abs inferno or black diamond or even lifted butt since they are not High intensity but strength and skill focused? problem
Private Member |
lake tahoe, nv, usa
Hmm…Abs Inferno, Black Diamond and Lifted Butt are high intensity workouts. Are you a superwoman??? 🙂 What is happening? Those are some of my most intense workout series. Are you using heavy enough weight for the Lifted Butt workouts? I use my heavy kettlebell for a lot of those and trust me, it’s hard. The upper body series are both really challenging – for me and most ZGYM members. I don’t think that all those pull ups, and legs elevated push ups and all those crazy upper body exercises can be considered easy. These workouts may not be focused specifically on cardio, but they do get you out of breath and they do exhaust your muscles.
Private Member |
caseyville, illinois
Oh! Zuzka Zuzka,
I think you misunderstood me! LOL I guess i am thinking of High Intensity as hard cardio, lung busters. Abs inferno, black diamond and lifted butt are extremely hard. Matter of fact, i am still on #3 of Black inferno. But, I am not doing them for time. I take many rests. I get sore. I guess i just get confused as to what High Intensity, strength, cardio, metabolic…all that means. i remember you saying that Abs Inferno could be added onto our workouts, so i was just double checking that it is ok to do those type back to back. I have been doing an Abs Inferno, focusing on form and not worrying about the “cardio” effect, but the strength and skills gains and then following it with a cardio focus such as JRC or interval jump roping. I do not take long rests with Abs inferno, etc. i just don’t worry about going as fast as possible. Could you maybe do another detail write about the difference or similarities of them all? Then maybe i will not feel like i have to get everything in at one time. Really sorry that i was not clear with my question Zuzka. These workouts have truly changed my body! problem
Private Member |
lake tahoe, nv, usa
Oh, I guess that was misunderstanding. I should have explained it better. I meant to ad the Abs Inferno into your weekly workout schedule more instead of other workouts if you want to focus more on building your upper body strength. High intensity cardio is not the only way to burn calories, lose weight or build lean muscles. Like I said, the strength focused workouts are just as effective and the workout schedule provides enough variety so that you’re not doing the same thing every single day. Now if you’re feeling full of energy and you want to do the strength workout followed by high intensity cardio, then go ahead, just make sure to listen to your body. I don’t ever push myself over the edge with the volume of my training. I push myself for the 15 -20 minutes of my workout and I focus on being consistent. Knowing how hard it is to stick with two workouts a day for a long period of time, I’d be afraid I’ll burn myself out pretty soon. I would rather suggest to do one hard workout a day and then if you have a spare time, focus on stretching and postural therapy – if you want your body to keep getting strong without falling off the wagon, you have to take care of it. If you just push your body every day to do more workouts and not focus on the rejuvenation and recovery, it would be like driving your car on a race track every day without ever doing any maintenance on it. I hope this helps – Happy Thanksgiving!
Private Member |
caseyville, illinois
Thank you. That does help. It makes sense and i love stretchng and the postural therapy. I no longer have plantar fascia since doing them. Have a wonderful weekend!
Private Member |
Hi, Zuzka. I signed up for ZGYM at the beginning of the month and did your program almost daily for the first couple weeks. Man are they excellent workouts! Then my dad and I got a gym membership and we’ve been doing that for the last two weeks. I tried a ZGYM tonight and noticed I had lost a lot of the progress I was making through your videos. It was actually disheartening to see how many reps I couldn’t finish that I could just a short time ago. I assumed that if I was working out somehow each day (20 minutes cardio, half hour weights at the gym) your workouts would get easier. Is it different muscle groups I’m working at the gym or is the gym just not as effective? My husband suggests I alternate between the gym and ZGYM every day. As someone who is getting back into fitness after a decade, I would appreciate the advice? Thanks so much!
Private Member |
lake tahoe, nv, usa
Hi Kaylynn, there’s a reason I workout at home 🙂 haha. The workouts I do are really effective and develop functional strength, and are great for overall conditioning. If you want to get fast results, stick to ZGYM schedule. If you enjoy going to the gym, then do as your husband says and try to alternate between the two and see if it works for you.
Private Member |
I am locked into the gym for a year so I am thinking of doing ZGYM in the mornings and a light workout with my dad after dinner to keep him company. Thanks so much for your advice. If you’re an advocate for no gym and you look like that, I’ll believe whatever you say! Haha Thanks for these awesome workouts. I had worked my way up in the ZGYM to heavier weights and kettle bells and last night I could barely do it. I can’t believe how fast it can deteriorate. 🙁 Thanks for replying.
Private Member |
Also, just for curiosity, to stay in shape do you do just one ZGYM a day? What other activities are in your routine?
Private Member |
lake tahoe, nv, usa
I do just one ZGYM routine a day – I work from home mostly on my computer and I’m super busy so I don’t get to do other activities. The key is in diet and consistency. If you do a workout every single day and make sure your diet supports your training, you can expect great results. I haven’t missed a workout for the entire year – except for the week when Santino passed a way.
Private Member |
HI Zuzka,
LOVE the foam roller stretch and tones!!!! As a runner, I use my foam roller regularly, but I never really know how long to roll for to get benefits. It’s so great to be able to follow along as you foam roll, and you’ve taught me new ways to use my roller too! I never really did back rolling, and after a pretty intense back injury last year, this is really helpful!!
Thanks for all of your hard work!! <3