Weekly Workout Schedule – The Week of January 23rd

 | 55 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.


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.


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.




Here’s the entire list of my EXERCISE EQUIPMENT



Monday – Upper Body Inferno #3 X(Beat Your Personal Best)

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


Tuesday –  Z-Special Surprise Workout (New in ZGYM)

Add 2 sets of 5 pull ups. Use the pull up assist band if necessary.


Wednesday – Stretch & Tone Workout #33  (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 #1 (New in ZGYM)

Add 100 kettlebell swings (use your beast KB). You can do 20 reps at a time or 30 or 50. It’s really up to you

just try to complete this task under 5 minutes for maximum benefits.


Friday –  15 Minute Fit Slide #15 X (Beat Your Personal Best)

+ bonus 5 Minute Workout #110 (New in Fitness)


Saturday – Low Impact Lower Body #3 (Beat your personal best)

Do 10 sets of the hardest push up you’re capable of followed by one pull up. Here are some options

for the push ups: regular push up, one leg elevated push up, clapping push up, plank jack push up, handstand push up

If you’re a beginner, do a push up on your knees and cheat using a chair or the pull up band when doing pull ups.


Sunday – Stretch & Tone #28 (Stretch your body – ZGYM)

You can add 100 reps of the Power Band Ballerina Hip Lift with Abduction before or after your main workout. Do 20 reps at a time. It’s a simple exercise, perfect for strengthening your butt and hamstrings while also toning up your calves. Great for complete beginners



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!

Here’s a 12 week Cardio & Strength Starter Program

Join ZGYM Today!

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In just 20 minutes a day.


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55 comments on “Weekly Workout Schedule – The Week of January 23rd”

  1. private avatar image

    Private  | 

    Zuzka, I really liked this weeks new schedule. When you posted two workouts I always did them, even though you said many times that was not necessary, I held myself to completing them both always. This new schedule has allowed me to just do the one workout, stay consistent and do the extra work. This frees up my time and makes me feel less obsessive about getting it all in. Thank you so much for this new model, I had fun this week! I hope it continues.

  2. private avatar image

    Private  |  Curitiba, Parana, Brazil

    Hi Zu and friends! Okkk so here it is the news! 🙂 I had not realized that the schedule changed not showing the second workout option! Now I saw it! Sorry for the delay in realizing it and also commenting. I think two workouts option was good but that can be substituted by your choice based in favorites gallery or a personal search of any workout suitable in the website. It is awesome that everybody will do same workout (mostly daily) and I think like this it is better for Zu to organize and keep a track of how everybody is progressing. The bonus idea is awesome, although I think it would be better to add as bonus something that we do not practice regularly or maybe new exercises that we never did before! Anyways, nice to see changes in the new year. We can not keep things stagnated. I have been little far from the website but I am always here! I will keep on following the new workouts as they comes. Zgym is the program that kept back on track and put me on a new fitness level, I am with you Zu! Always! Thanks a lot. See you and take care.

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