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.

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

  1. private avatar image

    Private  | 

    New 15 Minute Fat Burn!!! Yah! I love that series!

  2. private avatar image

    Private  |  EAST FREETOWN, Massachusetts, United States

    Looking like another killer week, loving it!!

  3. private avatar image

    Private  |  Prague, Czech Republic

    Yeeees, new 15 Minute Fat Burn! 🙂 My favourite of favourits :-)))))

  4. private avatar image

    Private  | 

    I’m excited about 15 min fat burn too!! 😍

  5. private avatar image

    Private  |  Jura, France

    I am frustrated that I can’t give it all out (yet) as on postural therapy. I have to be cautious of exercises I choose as some are counterproductive. Last week I did frog slides and pigeon slides and felt the pain. However sliding bckwd lunges feel better. I am not on vacation anymore ,so don’t have time for Egoscue routine before and after a workout 🙁

  6. private avatar image

    Private  |  London, UK

    Awesome, thanks again for early schedule, started the day with a 15 min fat burn!!!

  7. private avatar image

    Private  | 

    Zuzka, you’re back with new 15 Minute Fat Burn!! Love it!!

  8. private avatar image

    Private  | 

    Yeeeesssss! 15 min fat burn!!!!!! 😀

  9. private avatar image

    Private  |  Texas, USA

    I’m with everyone else, Yay new 15 Minute Fat Burn! I love those too. 👍

  10. private avatar image

    Private  | 

    A question for Zuzka & the Zygm community. Does anyone else pair additional cardio exercise (treadmill, elliptical) with the daily workouts? If so, what type of cardio do you choose or know is most effective at burning fat after the workouts? I know the point of these amazing weekly routines is to save time while burning fat, but I like jogging and want to keep it in my life, however I don’t want to over stress or regress any progress her workouts provide at the same time. Thoughts Zuzka & others?

    • private avatar image

      Private  | 

      I do for sure sometimes, although I admit that I do a lot less cardio than I used to. I used to run regularly and have been considering getting back to it/training for something. Right now I am more a recreational runner, I go running when I really feel like I need the extra cardio and mostly when I want to go outside and have a longer workout. I generally find that depending on the intensity of my run, I like to top it off with a 12 min or 15 min body weight workout.

      That aside I walk a lot, it’s my main mode of transportation and I would never underestimate walking. I think it is one of the things that keeps me slim without working out alone.

      This probably doesn’t answer your question in a very concrete way, however, based on a lot of past workout experience, I would suggest alternating/pairing. What I mean is, for example, if I were to do a super intense workout one day, like a summer shred or something else, which uses weights and is cardio heavy, I would either do very light cardio added or none at all (just my walking). The next day I might do a short run followed by a body weight workout, or not. The day after that maybe i’d do a longer run but no Zuzka workout– see what I mean? Also, I think it’s important to listen to your body. These high intensity workouts are short but really can be hard on your body, and depending on your personality can leave you feeling wound up (I am a naturally thin and high strung person so sometimes I question whether or not I should cut back on working out for the sake of calming the rest of me!). So I think that recovery is really important and if you’re going to add extra cardio, to not go too crazy with it either – unless you’re really an athlete training for something serious.

      Just my two cents!

    • private avatar image

      Private  |  Jura, France

      I do a few minutes for warm-up, or trail running as “recreational” activities once in a while. I have seen some programs by other trainers that get you to train for both jogging and strength. It looked like 5-6 days a week of training, alternating strength days (which covers whole body, bodyweight training as can be found here) and jogging days. I wanted to do that for a while, but never practiced. you can look at what Lindsay Brin (moms into fitness suggest as such program)
      however I used to do Zgym workout at lunch break and have to run about a mile to get where I train outdoors, and run back to the office.
      I will start doing that again this spring, but this time training minimalist running, so will go slow.

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