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The Best ZGYM Workouts by Goal
Fitness | December 20, 2020
Still having trouble finding the right ZGYM workouts for your goals? I’m here to help! Here’s a master list of the best ZGYM workouts according to specific training goals, from increasing strength and endurance to building areas of your body like the arms, abs, and glutes. While you can always find these yourself in the custom search features in the ZGYM, feel free to use this as a quick guide. Now, let’s get started!
Abs
If your goal is centered around a flat belly with bikini-ready abs, then try these routines and ignite your core.
Beginner:
Bunny Slope Workout #7
Bunny Slope Workout #16
Tabata Fit Slide Beginners #10
Intermediate:
5-Minute Fat Burning Workout #3- Burpees and Abs
5-Minute Fat Burning Workout #57- Abs on Swiss Ball
15-Minute Fat Burn #8- Six Pack Abs
Power Yoga #19- Core Strength, Flexibility, and Handstand (may be advanced for some)
Body Crush #24- Abs
Warrior Wednesday- Sliding Ab Workout
Advanced:
Body Crush #17 X- Abs
ZWOW #7 X- Summer Body
5-Minute Fat Burning Workout #63 X
Black Diamond #7 X
Body Crush #29 X
Upper Body
Though these routines will work your entire body, the emphasis is on the upper body (back, shoulders, arms), with varying degrees of cardio and strength.
Beginner
Beginner Power Band #1
Beginner Kettlebell #14
Black Diamond #9
Intermediate
5-Minute Fat Burning Workout #74- Upper Body Strength
Black Diamond #20
15-Minute Fit Slide #11
Warrior Wednesday- One Arm Push Up Workout
Body Crush #9- Upper Body
Advanced
Flexible Strength #8 X
Cardio Shred #28 X
Jump Rope Cardio Kettlebell X #3
Body Crush #19 X – Upper Body
Lower Body
Like I mentioned above, ZGYM workouts involve the entire body. However, we put the emphasis on the lower body in these routines. They also involve cardio and strength.
Beginner
Jump Rope Cardio Beginners #11
Beginner Power Band #9
Beginner Power Band #6
Beginner Power Band #3
Intermediate
Body Crush #5- Super Butt 300
5-Minute Fat Burning Workout #79- Kettlebell Swing
Low Impact Lower Body #4
Killer Legs #20
5-Minute Fat Burning Workout #77- Legs and Calves
Warrior Wednesday- Ninja Jump Workout
Lifted Butt Series #13
Advanced
Lifted Butt Series #1 X- With Bonus for ZGYM Members
Killer Legs #18 X
Lifted Butt Series #27 X
Low Impact Lower Body #6X
Killer Legs #7 X
Lifted Butt Series #10 X
Total Body
If you don’t have a specific area you want to build and want to focus solely on total body training, then these are the workouts for you.
Beginner
Bodyweight Beginner #20
Kettlebell Fit Slide Beginners #14
Beginner Strength #19
Beginner Cardio #15
Intermediate
Stretch and Tone #75
300 Killer Rep #12
Heartbreaker Body #8
12-Minute Body #24
15-Minute Fit Slide #18
Low Impact Full Body #8
Advanced
300 Killer Rep #17 X
8-Minute Tabata #17 X
Jump Rope Cardio #20 X
15-Minute Fat Burn #18 X
Summer Shred #40 X
Cardio
Looking to lose weight, build a little strength, and put the pedal to the metal? Then these are the best cardio-based series to do.
Beginner
Beginner Cardio
Jump Rope Cardio Beginners
Intermediate to Advanced (will be marked with an X)
15-Minute Fat Burn
Cardio Kickbox Series
Jump Rope Cardio
Jump Rope Cardio Fit Slide
Strength
While there’s going to be some amount of endurance in these routines, there’s a strong emphasis on strength. Some are focused on specific areas, like the arms and glutes (aka, the booty).
Beginner
Beginner Strength
Beginner Power Band
Intermediate to Advanced (will be marked with an X)
Upper Body and Abs Inferno
Upper Body and Abs Basics
Low Impact Lower Body Series
Low Impact Full Body
Flexible Strength
Guns and Pistols
Cardio and Strength
Get the best of both worlds and train for cardio AND strength with the following series.
Beginner
Bodyweight Beginner
Tabata Fit Slide Beginners
Intermediate to Advanced (will be marked with an X)
Heartbreaker Body
Cardio Shred
Jump Rope Cardio Kettlebell
Stretch and Tone Cardio
Summer Shred Series
Bosu Balance and Agility
Cardio and Strength Starter Program
Flexibility and Mobility
A lot of people skip out on recovery, opening themselves up to future injuries or wear and tear. If you want to increase your body’s longevity and continue working out for the long haul, then you’ll have to prioritize recovery through flexibility and mobility training. And the following series will help you to do just that!
Most levels:
MOB Therapy
Mobility Drills
Power Yoga
Postural Therapy
Stretch and Tone Cardio
Stretch and Tone
Flexible Strength
Legs Like a Dancer (also incorporates strength)
Arm Balance Challenge (also incorporates strength)
Balance and Agility
If you’re specifically looking to improve your balance and boost your agility, then try the following series and workouts.
Beginner:
Intermediate to Advanced:
Advanced:
Guns and Pistols #12 X
Guns and Pistols #10 X
Killer Legs #18 X
Killer Legs #17 X
Killer Legs #16 X
Killer Legs #15 X
Bonus: Low Impact, “Quiet” Workouts
Here’s a category for those of you who can’t, for whatever reason, perform high impact, explosive exercise. It’s also great if you live in an apartment or place that requires you to be extra quiet with your training (sleeping children, houses with thin walls).
Beginner:
Beginner Kettlebell #10
Beginner Strength #12
Bodyweight Beginner #21
Kettlebell Fit Slide Beginners #9
Tabata Fit Slide #7
Beginner Power Band
Bunny Slope Beginner Workout Program
Intermediate to Advanced:
Black Diamond #1- Upper Body and Abs
Black Diamond #19
5-Minute Fat Burning Workout #49
Flexible Strength #10
Lifted Butt Series #21
Kettlebell Workout #13- All Levels
Cardio Shred #43
15-Minute Fit Slide #10
5-Minute Fat Burning Workout #93- Chair Exercises
5-Minute Fat Burn Workout #114- Low Impact Exercises
Low Impact Full Body
Low Impact Lower Body
Advanced:
Upper Body and Abs Inferno #18 X
Black Diamond #7 X
Lifted Butt Series #20 X
8 Minute Tabata #10 X
Flexible Strength #6 X
Stretch and Tone #65 X
Now Get Moving!
I hope this cheat sheet helps you with your weekly workouts! If you’re still learning how to navigate your way through the ZGYM, I recommend checking out this post. As for everyone else, feel free to share your favorite routines, whether it’s for weight loss or increasing strength.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Thank you Zuzka for putting this together for us. I’m back on track tomorrow after a week of over doing everything over Christmas. For me personally I like to do the schedule as I don’t have the time really to create my own. Is the weekly schedule for full body workout? I notice EDT in the schedule but only once Should we do that twice a week so maybe add one on to another workout or am I confusing myself with the Strength Series 🤔 What will you be doing Zuzka? Are you doing the weekly schedule mostly? I noticed from the challenge that you have to shoot new workouts. Hope you had a lovely Christmas and best wishes for the New year
Private Member |
WOW this is such a wonderful reference
Thank you so much for doing this for us!!
Private Member |
This is so helpful thanks Z!
Private Member |
Hey zuzka, I was wondering… is there any way I can talk to you? I’m struggling a little finding balance in my training and I would love your advice.
Thank you so much for everything!
Private Member |
I like this.
I also got into workouts I could repeat and do with listening to my music while I watch.
The 12 days of XMAS workouts I really like where you repeat the same exercises, doing 1to 12 reps, until you get to the 12tg exercise. Its something I can repeat each morning and get In a habit of.
Private Member |
medicine hat, alberta, canada
Thank.you Zuzka this really helps. 😍🤗
Private Member |
Thank you as always brilliant 💖