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WORKOUT SCHEDULE FOR THE WEEK OF JUNE 15TH
Workout Schedules | June 14, 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 – Summer Shred #9 X (New in ZGYM)
Your second workout can be Summer Shred #5 X
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Tuesday – Summer Shred #10X (new in ZGYM)
Your second workout can be Summer Shred #6 X
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Wednesday – Beginner Strength # 5 (new in ZGYM)
Your second workout can be Body Crush #8
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Thursday – Summer Shred #9 X (beat your personal best)
Your second workout can be Summer Shred #7 X (beat your personal best)
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Friday – 5 Minute Workout #39 – Cardio & Legs (new in Fitness)
Your second workout can be 5 Minute workout #17
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Saturday – Summer Shred # 10X (Beat your personal best)
Your second workout can be Summer Shred #8 X
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Sunday – Postural Therapy – Performance & Prevention (New in ZGYM)
Your second workout can be Power Yoga #8
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Workout Schedule for Beginners
Your goal is to push yourself little more each time you repeat a workout.
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Monday – Beginner Strength #4
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Tuesday – Beginner Cardio #6
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Wednesday – Beginner Strength #5
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Thursday – Beginner Cardio #5
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Friday – Beginner Strength #5
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Saturday – Beginner Cardio #6
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Sunday – Power Yoga #8 + Postural Therapy – Performance & Prevention (New in ZGYM)
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 |
toluca, state of mexico, mexico
Hey dear Zuzka!! Anxious to start the week
Private Member |
lake tahoe, nv, usa
Hey everyone, this is your last week of the Summer Shred Series (for those of you who started early with me) some of you are still going as we extended the contest. Anyhow we’ll be going through your before and afters pretty soon!! I just can’t wait..
Private Member |
You answered my question at the same time I posted it. Looking forward to the next series you have in store for us 🙂
Private Member |
viña del mar, chile
Hi Zu !!! I’m sad because we have a week to finish the summer series, but very happy because I push myself as hard as I could do, and I hope soon we can have another great Series like this wonderful that we’re doing and that only you know how to do it, to put us daily in the more hard, intense but very fun and awesome workouts that ever We’re do, almost me…
I want to ask you if we start early with you the Summer Shred Series, when we have to send our “after” pictures, Next week or we can send it on July 1???with all the people that did this series, I mean early and after started ?? ( I hope You understood what I’m trying to ask you hahahahaha! )
Lot of kisses and see you you tomorrow for the new workout asummer Shred # 9X and SS # 5X 😀
Good night and lot of energy for all of us for all the week!! 😀
Private Member |
I’m also anxious lol. My body’s taking a beating from all the intensity. It’s a love/hate relationship 🙂
Just wondering how much longer this series will go on for? I feel like I need to mentally prepare myself for the following weeks.
Private Member |
lake tahoe, nv, usa
This is going to be the last week. Some people have started later so they went back to Summer Shred #1 and thus they’re behind (or should be). In case that you have joined the contest late and skipped some of the first workouts in the series, then make sure to go back to finish them next week. Everyone should do all 10 Summer Shred Workouts at least twice within the 5 weeks of the contest (+our 5 minute and beginner workouts in between).
Private Member |
I am going through the BodyCrush series and loving it!!
Great to be back in the Zgym 🙂
Private Member |
toluca, state of mexico, mexico
Yes! I also love this series Zuzka!! 😀
And I’ve got another question, I’ve only done the morning workouts (the normal schedule) because Im taking a course called grit series in the afternoon. My question is, once I´m done with the grit series, do you suggest me to re start your Summer Shred series next week (doing this time the both workouts a day?) is because I´m getting married next agoust 1st and my dress is a strapless so I want my shoulders to look amazing or..what do you suggest? I want to burn some fat and define (if said that way :S) my shoulders; I mean back, lateral, frontal…I’ve got some definition but I’d like to emphazise it specifically there 🙂
Private Member |
toluca, state of mexico, mexico
Z: What do you suggest me to burn fat in the arms? appart from diet 🙂
Private Member |
How many warriorz have seen the new viral photos of the Chinese belly button challenge,can you touch your belly button around your waist? Apparantly if you can’t then you need to lose weight,if you can,you’re ok.I can’t & I have a small toned waist! What is your opinion Zuzka?
Private Member |
lake tahoe, nv, usa
This is really crazy idea in my opinion. I have short arms and can’t even reach the floor when sitting down, so if I was a 16 year old that believes everything she reads on social media I would be probably thinking that there’s something wrong with me and that I need to lose 10lbs to touch my belly button.
Private Member |
Wooo! Brutal X workout! Absolutely loved it. Can’t say I didn’t pause the video a few times, but it gives me something to work toward–keeping up with Zuzka through the split jumps & mountain climbers. Because that was killer x_x
I’m soaked, sore, & feeling AWESOME. 🙂 thank you Zuz!!!