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WORKOUT SCHEDULE FOR THE WEEK OF JUNE 27th
Workout Schedules | June 26, 2016
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.
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.
You can also check out my latest weekly Food Journal where I share what I eat on a daily basis.
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Monday – Summer Shred #2 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Body Crush #20
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Tuesday – Summer Shred #13 X (New in ZGYM) + Power yoga of
your choice
tYour second workout can be 15 Minute Fat Burn #2
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Wednesday – Stretch & Tone Workout #3 (New in ZGYM)
Your second workout can be 15 Minute Fit Slide #1
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Thursday – 15 Minute Fit Slide #3 (New in ZGYM) + Power Yoga of your choice
Your second workout can be Kettlebell Workout #7
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Friday – 5 Minute Workout #81 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #71
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Saturday – Summer Shred #12 X (Beat your personal best)
+Power yoga of your choice
Your second workout can be JRC #10
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Sunday – Power Yoga #42 (Stretch your body – ZGYM)
Your second workout can be Stretch and Tone #1
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Workout Schedule 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!
There are 10 workout routines in Beginner Cardio Series, 10 in Beginner Strength Series, and 12 in Kettlebell Workouts for All Levels. You can find all of the Beginner Workouts under ZGYM > Series Title > Beginner Class. This is how you can rotate them in your weekly workout schedule:
WEEK #1
Monday – Beginner Cardio #1
Tuesday – Beginner Strength #1
Wednesday – Kettlebell workout for all levels #1
Thursday – Beginner Cardio #1 (push yourself more and try to be faster)
Friday – Beginner Strength #1 (give it your max. effort, and be faster than you were for the first time)
Saturday – Kettlebell Workout for all levels #1 (try to complete more total reps)
Sunday – any Power Yoga Workout
WEEK #2 – WEEK #10
Is the same structure as week #1, but you will change the workouts from Beginner cardio #1 and move on to #2 and Beginner Strength #1 to Beginner Strength #2. The same with the Kettlebell for All Levels. Every week you will pick the next workout in line.
This way, you will have 10 weeks to complete all of the Beginner Workouts (Cardio & Strength) in the ZGYM™ and build your strength, cardio and flexibility for my high intensity routines.
WEEK #11
In this week you will finish the Kettlebell Workouts for All Levels series and try some of my easier routines from the advanced series. This way you will ease into the main weekly workout schedule…
Monday – Kettlebell Workout for All Leves #11
Tuesday – Body Crush #1 (bodyweight workout)
Wednesday – Kettlebell Workout for All Levels #12
Thursday – Cardio Shred #1 (using weights, and jump rope)
Friday – Kettlebell Workout for All Levels #11 (push yourself harder than the last time)
Saturday – Kettlebell Workout for All Levels #12 (beat your personal best)
Sunday –Power Yoga Workout – any routine you want
WEEK #12
Congratulations!! You’re ready to start following the main workout schedule on the side bars. Those workouts are not easy, but you have come so far and built so much strength that you’ll be only making progress moving forward. You can always modify any exercise if it’s too hard and go at your own pace. Just don’t lose what you’ve gained over the past 11 weeks by procrastinating!!
Private Member |
toluca, state of mexico, mexico
Hi dear Zuzka!
I can’t wait to start the Workout schedule for this week 😜
I want to know where i can get your pre-workout protein blend with a natural fat burner????
I need to know please!!
Love, Krista
Private Member |
lake tahoe, nv, usa
Hi Krista, I already feel like a crazy person for telling everyone “it will be available only in couple weeks”. We’re almost done building the store on the website so it’s going to be up really soon.
Private Member |
toluca, state of mexico, mexico
Zuzka!! Now I’m also crazy to get it!!! Hahaha I’m your fan and don’t miss a day of your excellent workouts, so I just can’t wait to buy it, please, don’t forget lots of girls like me, are waiting for that info 😉
Take care, send hugs!! Have a great week 😀
Private Member |
Hi Zuzka
i would like to inquire if i should take protein powders to help burn fat . I dont plan to bulk up , having lean muscles will be great simply likes urs. However i am concern about the side effects of powders but do let me know if i should take. I am from Malaysia , the only ones available from GNC.
Private Member |
lake tahoe, nv, usa
Hi, Protein powders are a convenient way to get protein into our diet. If you get enough protein from real food sources such as meat, eggs, other dairy products, fish, and poultry, you don’t need to take protein supplements. I use protein supplements, when I can’t (or don’t want to) cook or when I can’t chew – like this week I had a tooth extraction so I’m on a liquid diet and protein powders are very handy. As for the fat burning effect, protein from real food is more effective because -simply put – it takes more energy for your body to digest your food.
Private Member |
corydon, in, united states
i cant wait for the protein blend also. I think Zuzka is going to release it soon.
Private Member |
will there be any bikini workouts this summer?
Private Member |
lake tahoe, nv, usa
The Summer Shred series are the bikini ready workouts 🙂 There’s nothing better than these workouts that will help you to shape up fast and boost your metabolism to help with burning fat and extra calories.
Private Member |
liverpool, uk
Has anyone tried to do summer shred 2 with beast? Or at least first half going up?xx
Private Member |
lake tahoe, nv, usa
Not me, but I’m curious 🙂
Private Member |
liverpool, uk
Yeah so am I, did it yesterday and it didn’t wipe me out like it did last year 😊 Think picking it up a notch in intensity last few months with the beast and pull ups made a big difference in my strength.💪😊 Btw hope your supplements will be available to buy in the UK. Have a good day xx