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. This week we’re sticking with the same exercises for your bonus – only adding the pistol squats on Tuesday.
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.
IF YOU NEED A BOOST OF ENERGY AND METABOLISM FOR YOUR WORKOUT, GET MY PRE-WORKOUT PROTEIN BLEND WITH FAT BURNER.
Here’s the entire list of my EXERCISE EQUIPMENT
Monday – Upper Body Inferno #5 X (Beat Your Personal Best)
Bonus: One leg Chair Squat – an awesome substitute for Pistol Squat. You can see this exercise @ZGYM_official Instagram account. Do 5 reps on each leg and 2-3 sets. It shouldn’t take longer than 5 minutes.
Tuesday – Jump Rope Cardio Fit Slide #3 X (New in ZGYM)
Bonus: 3 sets of 5 hanging knee raises (extend legs on the way down). View this exercise @ZGYM_official Instagram account.
Wednesday – Stretch & Tone Workout #35 (new in ZGYM)
Take 5-10 minutes of your time to practice your jump rope skills before the Stretch & Tone workout.
Thursday – Upper Body & Abs Basics #2 (New in ZGYM)
Add 100 kettlebell swings after this workout (use your beast KB), before you do your stretching. You can do 20 reps
at a time. It shouldn’t take longer than 5 minutes. It will help you to keep your booty tight and adding the extra cardio
will help you burn more overall calories. If you’re a complete beginner and KB swing is too challenging for you, then you
can also add 100 squats or 100 reps of the Power Band Ballerina Hip Lift with Abduction
Friday – Low Impact Lower Body #3 (Beat Your Personal Best)
+ bonus 5 Minute Workout #112 (New in Fitness)
Saturday – Cardio Shred #37X (Beat your personal best)
Bonus: Upper Body & Abs exercise combo using your dumbbells and sliders. You can see this exercise @ZGYM_official Instagram account.
Sunday – Stretch & Tone #30 (Stretch your body – ZGYM)
Buy in before your workout: 50 reps of the Power Band Ballerina Hip Lift with Abduction in a row or split into two sets + 6 reps of pike roll to knee tuck (on exercise ball) – you can view this exercise @ZGYM_official Instagram account.
Beginners/intermediates will do just the knee tucks on the ball.
Beginners will just put their legs up on the ball and try to hold the plank position for 20 seconds at a time (6 sets).
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!