Weekly Workout Schedule – The Week of April 17th

 | Workout Schedules & Z's Food Journal  | 14 Comments

IF YOU NEED A BOOST OF ENERGY AND METABOLISM FOR YOUR WORKOUT, GET MY PRE-WORKOUT PROTEIN BLEND WITH FAT BURNER.

protein-blend-frozen-dessert

Here’s the entire list of my EXERCISE EQUIPMENT

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I decided to get my butt (literally my butt) into an awesome shape before my birthday which is at the end of April. Kettlebell swing is one of the absolute best ways to achieve that. You don’t have to lift heavy in order to shape up your glutes. The ballistic nature of the kettlebell swing is what triggers the fast twitch muscle fibers and muscle growth. In other words you will notice your butt getting rounder, and more lifted.

Here’s your daily bonus:

100 KB Swings – you can break it up into as many sets as you can. It shouldn’t take you longer than 5 minutes. It can be a part of your warm up or you can do it after your daily training.

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Monday

Choose one of the workouts below according to your own fitness level & personal needs.

Advanced:  Summer Shred #2 X (Beat Your Personal Best)

Advanced – No Equipment / Bodyweight Workout : Body Crush #14X

All Fitness Levels – Similar Bodyweight Workout: 12 Minute Body #12

All Fitness Levels – Low Impact Workout: Upper Body & Abs Basics #3

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Tuesday

Choose one of the workouts below according to your own  personal needs.

All Fitness Levels: 15 Minute Fat Burn #12 – Lower Body  (New in ZGYM)

Low Impact Workout: Low Impact Lower Body #2

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Wednesday

All Fitness Levels: Stretch & Tone Workout #45  (new in ZGYM) – All Fitness Levels

Extra Bonus: Jump Rope Practice – work on your jump rope skills for at least 5 minutes

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: No Equipment Tabata Workout #2 (New in ZGYM)

Similar Workout for Advanced: Cardio Shred #12 X – Tabata

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Friday

Choose one of the workouts below according to your own fitness level & personal needs.

Intermediate/advanced: Jump Rope Cardio Fit Slide #1 X (Beat Your Personal Best)

+ bonus 5 Minute Fat Burn #122 (New in Fitness)

Workout for Beginners: Jump Rope Cardio Beginners #6

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Saturday

Choose one of the workouts below according to your own fitness level & personal needs.

Intermediate/advanced: Lifted Butt Workout #20 X(Beat your personal best)

Low Impact Workout for All Fitness Levels: Low Impact Lower Body #6 X

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Sunday

All Fitness Levels: Stretch & Tone #1 (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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About the workout schedule

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.

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.

Join ZGYM Today!



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Get in the best shape of your life.

In just 20 minutes a day.

Period.

Become a ZGYM member to get access to even more, premium, specialized workouts, recipes, workout schedules, and Zuzka's Food Journal by joining ZGYM.

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Comments



14 comments on “Weekly Workout Schedule – The Week of April 17th”

  1. private avatar image
    Private

    Private  |  Jura, France

    I am starting week 4 of No-equipment program and really enjoy the pep-talks. As much as I love the variety and challenge of Fat Burn series, I realize I spend too much time pre-workout to mark down the exercises and repeating the moves to get muscle-memory.
    I am looking fwd to see what this week FB 12 will bring us…will it include recent moves ?(the original series was done Q3 2015)
    Also haven’t done a tabata in a long time, (fyi nr 1 was dated back oct. 2014)

    Starting EOD this week, yay (every-other-day-diet)

  2. private avatar image
    Private

    Private  |  Minsk, Belarus

    Oh, my legs sore serond day already after Benchmarch workout on Saturday 🙂 I’m trying to warm up them and massage… I should repeat it soon! 🙂
    So cool to see new workouts. I love 15 fat burn series. Love tabata! Awesome week!

  3. private avatar image
    Private

    Private  |  Germany

    Hey Zuzka, which series is the “No Equipment Tabata Workout #2 (New in ZGYM)” on thursday? Can’t find it. And where is #1 of it?
    Just wondering …

    • private avatar image
      Private

      Private  |  FL, USA

      I believe it’s the Heartbreaker Body series Z started last week.

      • private avatar image
        Private

        Private  |  Eindhoven, The Netherlands

        I think Zuzka decided to start this series from number two because tecnically she already did a no equipment tabata back in 2014 but it was supposed to be only a special workout if I remember correctly! But maybe I’m wrong ^^ I suppose we will see 😀

        • private avatar image
          Private

          Private  |  FL, USA

          Oh, I see. Well now the suspense is killing me 😄

          • private avatar image
            Private

            Private  |  Eindhoven, The Netherlands

            Ahahah yeah I feel like Zuzka is getting zinda of unpredictable with the schedule lately! But to me the workouts are all good so not complaining at all! Have a nice day ☺😁

  4. private avatar image
    Private

    Private  |  FL, USA

    Thanks! You too!

  5. private avatar image
    Private

    Private  | 

    Hi Zu,

    For the past 2 weeks, sound on all the videos I download does not work and it is difficult to follow the workout without sound. I thought it was an issue with my mac book but I am experiencing the same problem using a different computer.

    Kindly assist.

    Thank you.

    Edith

    • private avatar image
      Private

      Private  |  Taichung, Taiwan

      I have the same problem! I also thought it was the problem of my computer, but then I used a different one and it was still the same… It is quite inconvenient for me too as I sometimes don’t have an access to Internet, so it would really helped if the issue could be solved.

      Many thanks in advance. 🙂

  6. private avatar image
    Private

    Private  | 

    Hi. Sorry I couldn’t find the food journal of the week. Can you help me please? Greetings from Germany.😊

  7. private avatar image
    Private

    Private  | 

    My weekly workout Schedule in the ZGym to come into shape again:
    Monday – Upper Body & Abs Basics
    Tuesday – Low Impact Lower Body
    Wednesday – Stretch & Tone
    Thursday – Kettlebell Beginner Series / or swimming 1 hour
    Friday – Summer Shred
    Saturday – 15 min. Fat Burn
    Sunday – Power Yoga
    And it’s awesome! 😉

  8. private avatar image
    Private

    Private  |  Niagara Falls, ON, Canada

    I have been away from this site for a while to try other home fitness sites that my friends had recommended. While they were great and provided a new experience, I am glad to be back on ZGym. I lost a lot of my motivation with the other sites and ended up not working out for last month because I wasn’t excited about the workout schedule anymore. It was redundant and much of the exercises were the same and repetitive. Realizing summer is coming and I needed to get out of this funk, I signed up for ZGym again. So much has changed since my last log in. I love the new layout with the different fitness levels and am excited to try a few of the new series Zuzka has started.

    No one can motivate me more than Zuzka and make trying exercises outside my comfort zone more easy. Absence definitely made my heart grow fonder. You are a true motivator Z and you have benefited my health and confidence more than you will every know.

  9. private avatar image
    Private

    Private  |  FL, USA

    Finished my 3000 KB swings today! Whew!!

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