Weekly Workout Schedule – The Week of March 13th

 | 17 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 – Upper Body & Abs Inferno #8 X (Beat Your Personal Best)

Bonus: 20 KB Swings / 20 Jump Squats (or weighted squats) x 4 sets

No Equipment – Bodyweight Workout: 15 Minute Fat Burn #5 X

Similar Workout for Intermediates & Low Impact : Black Diamond Series #4

Similar Workout for Beginners & Low Impact: Upper Body & Abs Basics #2


Tuesday –  15 Minute Fat Burn #11 (New in ZGYM) – All Fitness Levels

Bonus: 20 KB Swings /4 pistol squats alternating legs  x 4 sets

Low Impact Workout:  15 Minute Fit Slide #1

Similar Workout for Beginners: Beginner Cardio #1


Wednesday – Stretch & Tone Workout #40  (new in ZGYM) – All Fitness Levels

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


Thursday  – Jump Rope Cardio Beginners #4 (New in ZGYM)

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.

No Equipment – Bodyweight Workout: 12 Minute Body #17

Similar Workout for Intermediates: Jump Rope Cardio #17

Similar Workout for Advanced: Jump Rope Cardio Kettlebell #5 X


Friday – Killer Legs #9 (Beat Your Personal Best) – All Fitness Levels

+ bonus 5 Minute Fat Burn #117 (New in Fitness)

No Equipment – Bodyweight Workout: Body Crush #26X

Similar Workout for Advanced: Lifted Butt Series #15X

Low Impact Workout: Low Impact Lower Body #2


Saturday – Summer Shred #7X (Beat your personal best)

Bonus: Pull Ups try 3-5 reps per sets. How many sets can you do in 5 minutes?

If you don’t have a pull up bar, or if you can’t do a single pull up, check out my EQUIPMENT PAGE.

Low Impact Workout: 15 Minute Fit Slide #8

Similar Workout for Intermediates: Body Crush #18

Similar Workout for Beginners: Beginner Strength #4


Sunday – Stretch & Tone #35 (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



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.


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17 comments on “Weekly Workout Schedule – The Week of March 13th”

  1. private avatar image

    Private  | 

    I just do Zuzka’s workout and I don’t go to the gym anymore. I see awesome noticeable result by doing Zgym. My co workers ask me what training I do. Of course, I tell them Zuzka ‘s workout. When I used to go to to the gym or studio , I didn’t see result.. So I am thinking if I can train myself to eat clean, I will see the best shape of my life. But I really need help with eating and self control not to eat too much junk food.

  2. private avatar image

    Private  | 

    Hello all,
    I think I remember reading an article about intermittent fasting somewhere, but cannot seem to find it. I thought it might be fun to try this out for myself a few times per week and see how I feel. What has been your experience if you’ve tried it? What foods do you eat in your “window”? How often do you do it per week? Articles I have read so far seem to talk a lot about gaining muscle and losing fat which is my main goal right now. Any examples of your experiences would be awesome!

  3. private avatar image

    Private  | 

    Zuzka we can’t see your Friday workouts in the full workout schedule today

    • private avatar image

      Private  |  Los Angeles, CA, USA

      Fixed it, thanks!

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