Weekly Workout Schedule – The Week of February 20th

 | 47 Comments  | Workout Schedules & Z's Food Journal


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.

Added Bonus to each ZGYM workout.

One of my main ZGYM workouts a day is good enough to improve your health, fitness, and get real and visible results. If you’re motivated to get super fast results, I’m including an additional workout bonuses that I believe will help speed up your progress even more, without wasting too much of your time.




Here’s the entire list of my EXERCISE EQUIPMENT



Some of you guys like when I include an additional workout to the main Weekly Workout schedule, so I took the opportunity to offer more options for ZGYMERS with different needs or preferences. You can use any of those as your second workout of the day, but you know how I feel about that 🙂 it’s not what I would choose. I prefer to stay steady, and doing one workout at a time, without missing a day. Instead of killing myself with training, I choose to stay consistent and support my training with a diet that helps me to stay lean. I stick with low carb diet, because it’s been working for me, but you should always choose a lifestyle/diet that works for you. If you’re not sure, maybe this article will help you to pick your own path. 



Monday – Jump Rope Cardio Fit Slide #1 X (Beat Your Personal Best)

Bonus: Pull Ups (do only 2-3 pull ups at a time, but try to do as many sets as you can during 5 minutes)

Low Impact Workout: 15 Minute Fit Slide #4x

No EquipmentBodyweight Workout: 15 Minute Fat Burn #8

Similar Workout for Intermediates: Jump Rope Cardio #15

Similar Workout for Beginners: Jump Rope Cardio Beginners #2


Tuesday –  Cardio Shred #38 X (New in ZGYM)

Bonus: Arm Balance Challenge #1

Low Impact Workout: 15 Minute Fit Slide #13

No Equipment – Bodyweight Workout: Body Crush #35

Similar Workout for Intermediates: Cardio Shred #35

Similar Workout for Beginners: Beginner Strength #4


Wednesday – Stretch & Tone Workout #37  (new in ZGYM)

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

Similar No Equipment – Bodyweight Workout: Stretch & Tone #20


Thursday  – Upper Body & Abs Basics #3 (New in ZGYM)

Bonus: 20 KB Swings followed by 10 KB Ballerina Plie Squats on each leg x 3 sets  (Use your heavier KB)

No Equipment – Bodyweight Workout: Body Crush #36

Similar Workout for Intermediates: Black Diamond Workout #1

Similar Workout for Advanced: Upper Body & Abs Inferno #1


Friday – Low Impact Lower Body #5 (Beat Your Personal Best)

+ bonus 5 Minute Workout #114 (New in Fitness)

No Equipment – Bodyweight Workout: 12 Minute Body #2

Similar Workout for Advanced: Killer Legs #7X


Saturday – 12 Minute Body #10 (Beat your personal best)

Bonus: Practice plank or handstand (use a wall for support) – hold for at least 20 seconds at a time repeat 2 to 3 more times

Low Impact Workout: 15 Minute Fit Slide #3

Similar Workout for Advanced: 12 Minute Body #14X

Similar Workout for Beginners: Beginner Cardio #2


Sunday – Stretch & Tone #32 (Stretch your body – ZGYM)

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

Similar No Equipment – Bodyweight Workout: Power Yoga #51



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.


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In just 20 minutes a day.


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47 comments on “Weekly Workout Schedule – The Week of February 20th”

  1. private avatar image

    Private  | 

    Hey Zuzka, simply to say that the new format of weekly schedule it seems really refined ;-).. I follow you in the WOD and the bonus too.
    Always thank u so much
    cheers and love from italy

  2. private avatar image

    Private  |  Germany

    I LOVE the new workout plan (but, I thought the old plan was great too). Also, I find it really great with the bonus exercises. With the old plan, with the second workout, I often did not have the time for the second workout and often felt as a failure. But with the bonus it is perfect.
    But the new plan is really perfect. I keep almost 98 percent of the workouts you suggest, but I really have the perfect choice now, when I am not so fit for the daily workout, or when I want to do a other workout. It saves the search and decision in the large workout gallery.
    So guys! There are no excuses! 🙂

    (I hope you understand my bad english) 🙂

  3. private avatar image

    Private  | 

    I’m loving the different options a lot more!! Thanks for going back to it and expanding on it even further. Thank you Zuzka!! 🙂

  4. private avatar image

    Private  | 

    Dang, Zuzka, this workout schedule is PHENOMENAL. So many options! I’m sure that everyone who looks at this will find what they are looking for and be satisfied! I think you have better ideas than me when I’m searching for a workout or two to pair up. THANK YOU!!

  5. private avatar image

    Private  |  FL, USA

    Thank you, thank you, thank you for the way you did the schedule! I love that you included options to suit different levels. I hope you’ll continue to create future workout schedules in a similar fashion. It’s perfect!

  6. private avatar image

    Private  | 

    Zu you’re amazing , must have taken so much thought , work , time and effort to plan the schedule. You’ve gone above and beyond and it’s greatly appreciated although I’m fine with just the WOD and bonus . This should please all with different goals and needs. No excuses indeed!

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