Weekly Workout Schedule – The Week of January 30th

 | 6 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. 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.



Here’s the entire list of my EXERCISE EQUIPMENT



Monday – Upper Body Inferno #4 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 –  Low Impact Lower Body #4 (New in ZGYM)

Add 8 sets of 1 pull up followed by one pistol squat. Use the pull up assist band or chair if necessary.


Wednesday – Stretch & Tone Workout #34  (new in ZGYM)

Take 5-10 minutes of your time to practice your jump rope skills before the Stretch & Tone workout


Thursday  – Jump Rope Cardio Beginners #1 (New in ZGYM)

For Advanced I suggest you do Jump Rope Cardio #18 X

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 #16 (Beat Your Personal Best)

+ bonus 5 Minute Workout #111 (New in Fitness)


Saturday – Lifted Butt #20X (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 #29 (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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6 comments on “Weekly Workout Schedule – The Week of January 30th”

  1. private avatar image

    Private  | 

    Thanks Zuz, loving the extra bits 🙂

  2. private avatar image

    Private  |  Manorhamilton, Leitrim, Irlandia

    Thank you Zuza I love our new schedule workout😊

  3. private avatar image

    Private  | 

    I really need JRC for beginners. Thank you. I was always having trouble with JR, so I am looking forward for easier workouts.
    Love this week’s schedule.

  4. private avatar image

    Private  |  Zagreb, Croatia

    I love this week schedule. But I miss the second suggestion. I don’t do JR, so whenever you put it, I had another option. Now i have to search on my own. 🙂

  5. private avatar image

    Private  |  San Diego, Ca, USA

    Two complete workouts would rarely fit into my schedule, although I wanted more than one. So, 1.25 maybe just right.

  6. private avatar image

    Private  | 

    Hello Zuzka, serious question right there.
    Ok, lets be completely honest for a second.
    Can I really achieve your level of badass-ness by doing ONE of your workouts on a daily basis?
    How many of your short workouts do you do daily?
    Im getting back on track after a long break and I’ve always wondered what you do in addition to your workouts (if you do anything else…) I really look up to you for being so consistent, I honestly think thats the most difficult part when it comes to lifestyle changes…

    BTW, I hope Ashley and her baby are alright!!!
    Are you still doing a prenatal workout series someday?
    Xoxo <3

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