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Workout Schedule for the Week of July 27th
Workout Schedules | July 26, 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 #6 X (beat your personal best) + Arm Balance #5
Your second workout can be BodyCrush #11
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Tuesday – Cardio Shred #21 (New in ZGYM) + Arm Balance #5
Your second workout can be 5 minute workout #30
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Wednesday – Mystery Workout (new in ZGYM) + Arm Balance #5
Your second workout can be Beginner Strength #3
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Thursday – Benchmark Workout X (beat your personal best) + Arm Balance #5
Your second workout can be Power Yoga #15
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Friday – 5 Minute Workout #43 (new in Fitness) + Arm Balance #5
Your second workout can be 5 Minute Workout #29
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Saturday – Kettlebell Workout for All Levels #3 (beat your personal best) + Arm Balance #5
Your second workout can be JRC #8
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Sunday – Arm Balance #6 – All Levels (New in ZGYM)
Your second workout can be BodyCrush #6
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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 – Kettlebell Workout for All Levels #1
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Tuesday – Beginner Cardio #2
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Wednesday – Beginner Strength #5
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Thursday – Guns & Pistols 2
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Friday – Beginner Cardio #4
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Saturday – Kettlebell Workout for All Levels #2
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Sunday – Arm Balance #6 – All Levels (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 |
Ohhh benchmark workout! Both scary and exciting, the last time I did sooooo bad. I did surrender squats instead of pistols, and only 2 rounds in 20 minutes. Hoping it’s better now.
My guess for the mystery workout will be something nice and light to prepare us for Thursday. Another Yoga series maybe? Or a beginner vacuum cleaner workout? 😀 I’m sure we’d have a blast with it!
Private Member |
I’m happy to see someone from Bulgaria here. 😛
Private Member |
Haha, zdrasti! 😀 I though I was all alone in here :D!
Private Member |
Hello Zozi and Diana,ne ste sami 😉 I also thought I am the only person from Bulgaria,but obviously I was wrong 🙂
Private Member |
Hi to you tooooooooo 😀 We’re overtaking the ZGym! xx
Private Member |
Im always afraid I’ll get to a point where i wont be able to do benchmark any faster. I love beating my time and I hope I can continue to knock down minutes on benchmark! Very tough though so I kinda hope mystery workout is a little on the lighter side..maybe a good ab workout? 🙂
Private Member |
switzerland/, france
benchmark! oopsie I realize I haven’t done one. I had prepared the file to record my times (on a monthly basis…well that is maybe too often ?!)…so this time should be my first time.
Private Member |
mza, argentina
Wow! the benchmark has an X?? (maybe always had and i haven´t noticed before!..) or is it harder?? haha
Private Member |
Zuzka, last month I did benchmark for the first time and loved that I accomplished it, but I felt sick and drained afterwards for the rest of the day. How should I fuel before and after this workout? I was really conscience of how I ate the night before this WO, worked out first thing in the morning, and ate my usual meals afterward, but I added extra carbs in my second meal because I felt terrible. Anyway, do you do anything different after or before benchmark? Thanks.
Private Member |
québec, canada
It happens to me too when I workout for too long and if it’s really hot.
Haven’t found a way to get past this feeling. Even if I fuel on more carbs afterwards, it persists!
Private Member |
ponte vedra beach, fl
This was exactly how I felt the first time I did benchmark. I felt terrible for a bit after and weak for a few days. I had only been working out with Z about 3 weeks. The next time was tough but I didn’t feel sick after. Still was tired for a few days. The next time I smashed it and felt great. Hang in there! It doesn’t get easier, you just get stronger.
Private Member |
Thank you, Amy, I will keep pushing myself and hopefully won’t feel as bad next time. I appreciate the encouragement!
Private Member |
23:20
Private Member |
I Just finished de beginner-cardio series, so i Will start the beginner strenght. Wich schedule i have to follow? Start with the old ones, o start with de actual schedule? Because i dont know if the strenght series for beginners is progressive like the cardio series or no. I hope you understand my poor english. Kisses from Argentina!!
Private Member |
victoria, seychelles
Hi Zuzka,
I cant seem to find cardio Shred 20? can you post a link?
Thanks,
Kim
Private Member |
lake tahoe, nv, usa
Hi Kim, There’s no Cardio Shred #20 in this schedule. There’s Cardio Shred #21 and the link is there.
Private Member |
victoria, seychelles
Thanks Zuzka!