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Workout Schedule for the Week of March 23rd
Workout Schedules | March 22, 2015
About the workout schedule
One of my workouts a day is good enough to improve your health and fitness, and get real visible results. If you’re super motivated to get super fast results, you can do the second suggested workout in this schedule, but caution should be taken to ensure that you’re not regressing by draining your energy too much.
That said, let me give you a few tips:
1. Don’t do 2 high intensity workouts back to back. It’s going to be way more effective if you do each of them with fresh energy, so take at least a few hours in between them. If you’re fresh and strong for each workout, you’ll be able to push yourself harder and thus burn more calories and contract your muscles better. The only exception is Power Yoga. You can do PoYo after any workout since it’s an aerobic based routine focused mainly on stretching and core work.
2. Support your training with proper diet. Read through my Nutrition Guide to get the idea.
3. Track your progress. Always write down your score for every workout. If you see that you’re not beating your personal bests for routines you’ve done in the past, the chances are you’re overtraining yourself instead of getting stronger. If you’re getting fitter, stronger, and faster, it’s going to reflect on your body so keeping track of your times and reps is really important. You should also take measurements with a tape measure, and before and after pictures. Weighing yourself won’t tell you much unless you can track your body fat % which is not easy to do accurately at home.
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Monday – Body Crush #16 X – Full body & Cardio (New in ZGYM)
Your second workout can be Cardio Shred #7
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Tuesday – Cardio Shred #8 (beat your personal best)
Your second workout can be Kettlebell Workout for All Levels #5
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Wednesday – Beginner Cardio #3 (new in ZGYM)
Your second workout can be JRC #2 X
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Thursday – Benchmark Workout (beat your personal best)
Your second workout can be 5 minute workout #5 and 5 minute workout #8
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Friday – 5 minute workout #28 (new in Workouts)
Your second workout can be Cardio Shred #3
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Saturday – Kettlebell Workout #6 X (New in ZGYM)
Your second workout can be Power Yoga #11
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Sunday – Power Yoga #13 (ZGYM)
Your second workout can be Body Crush #6
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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.
Private Member |
moscow, russia
Oh no.. Benchmark Workout.. I hope it won’t happen again. XD.
Private Member |
I just joined zgym. I love zuzka and her workouts. What is the benchmark workout? I cannot find that one. Maybe I am misunderstanding what that means…
Private Member |
lake tahoe, nv, usa
Here’s the Benchmark workout in Zspecials: https://zuzkalight.com/zgym/benchmark-workout-2/
Private Member |
san jacinto, california, united states
I’m new to ZGYM and I have a few question? Workouts are posted one day at a time or are they already posted on the “workouts” link? In other words do we have to search for them?
Private Member |
lake tahoe, nv, usa
Hi Gloria, It’s great to have you here! Workout links are posted the night before for everyone who follows my workout schedule. If you don’t wish to follow the workout schedule, you’re more than welcome to browse through the ZGYM and pick and choose which workouts you want to do on any given day. If the workout in the schedule says (new in ZGYM) it means that it has not been posted to ZGYM yet and it will be posted the night before. Have fun with your training! 🙂
Private Member |
Hi Zuzka, I think the concept behind the Benchmark workout is great! I wonder if you’d consider refilming your Benchmark workout each month? It would be great to see your progress too. Also, I tend to follow along with the video, and so a refilmed version would help me to push myself.
Private Member |
Z, have you ever thought of doing like a meet n’ greet? I would totally love to meet you and I’m sure many others would too! And maybe do a live coffee talk with whoever goes and answer our questions 🙂 I know you’ve got a lot things in the making right now in terms of supplements and clothing line; but maybe after those set sail? That would be really fun!
Private Member |
Would love to meet her 🙂
Private Member |
san jacinto, california, united states
Thank you Zuzka. I find it a bit confusing… on Sunday night I was in bed looking at the website to study Monday’s workout and I saw the jump rope cardio #8 so I automatically thought it was for Monday and it wasn’t. So I guess I will skip the beginners cardio due for today and do the body crush one instead.
Private Member |
Hi Zuzka!
Is it possible to move all your warm up and cool down routines also under one section, as are Kettlebell, jump rope, cardio workouts etc. It takes a lot of time to find the warm up routines with the search gadget, for example yesterday I didn’t find them at all :(. It would be very nice to have them all in the same plave :).
All the best!
Private Member |
paris, france
hi zuzka
ther s no rest day in the week?
love you
Private Member |
Hi z , I recently joined the zgym and I absolutely love it. I love what your doing I hope to lose the extra 10 pds that’s been so hard to get off. I wanted to ask you a question. I notice that the kettle bells that I have are giving me blisters on my hands 🙁 any suggestions in preventing this? And i do wear training gloves so im not sure why its happening. I use a 26lb and a 20lb. Also do you recommend anything to help with pre workout and post workout ? Thanks sooo much I’m looking forward to training with you your soo amazing :)))
Private Member |
lake tahoe, nv, usa
Welcome to ZGYM Jodiann! 🙂 Glad you love to train with all of us here. I think the problem are your gloves. Wearing workout gloves for kettlebell training is not recommended in general because it doesn’t allow for safe grip, and the padded gloves block the little nerve connections from your hands to your brain. Also you’re hurting your palms even more when wearing gloves for kettlebell training because the handle pushes up on the gloves and shoves them deep into your hand. It’s just not the same as using the gloves for dumbbells or barbells. I don’t get any blisters and I don’t use any protection what so ever. The only thing I’ve ever used was a chalk which helped me a lot when I was doing a lot of training to get my certification. Use vaseline to heal your hands and try to workout without the gloves. What also helps with fast healing is a tea tree oil.
Private Member |
I love that you have added a second workout for those of us looking for faster results. Thanks Z!
Private Member |
Z- are you still planning to redo the ZWOWS? It’s okay if not b/c I love the workouts you have now…but there was one ZWOW where you did a combo of handstands (like 20) against the wall and then combined them with box jumps or burpees or something…I don’t remember for sure but I remember I loved it b/c it used different muscles than I was used to. Just a thought! Thanks for all you do!