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Workout Schedule for the Week of July 6th
Workout Schedules | July 05, 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.
THIS WEEK IN ZGYM
I hope you guys had an awesome 4th of July weekend and that you’re ready to burn all those calories from your barbecue party 🙂 haha I know how it goes… We were not doing a barbecue, but trust me, we did eat!
Scott has been working on adding the photo feature to your accounts, so hopefully that should be done this week, and then we’ll have a meeting about the Account Features 2.0. I’m really excited about adding more fun and useful features for you so that you can enjoy the time you spend on my website as much as possible.
I’m sure you’ve noticed that on Friday I posted a “Mystery Workout” – I thought it would be fun to let you guess what’s coming 🙂 let me know how does that make you feel!
And for all of you Beginners – Your workout schedule is below the main one. It won’t take long and soon you’ll be following along the main workout schedule with the rest of us. STAY CONSISTENT!
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Monday – Body Crush #21 X (New in ZGYM) + Arm Balance #2
Your second workout can be Cardio Shred #1
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Tuesday – Summer Shred #3 X (beat your personal best) + Arm Balance #2
Your second workout can be JRC #4
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Wednesday – Beginner Strength # 8 (new in ZGYM) + Arm Balance #2
Your second workout can be 5 minute workout #23
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Thursday – Kettlebell Workout #4 X (beat your personal best) + Arm Balance #2
Your second workout can be Power Yoga #11
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Friday – ZWOW #6 (new in Fitness) + Arm Balance #2
Your second workout can be 5 Minute workout #21
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Saturday – Guns & Pistols #5 (beat your personal best) + Arm Balance #1
Your second workout can be Cardio Shred #2
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Sunday – Arm Balance #3 – All Levels (New in ZGYM)
Your second workout can be 5 Minute Workout #22
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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 #7
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Tuesday – Beginner Cardio #9
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Wednesday – Beginner Strength #8
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Thursday – Beginner Cardio #8
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Friday – Beginner Strength #8
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Saturday – Beginner Cardio #9
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Sunday – Arm Balance #3 – 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 |
Upper Body Workout on Friday, I guess… 🙂
Private Member |
Where do I find Arm balance 2? I found Arm balance 1 in body focus/z gym special, but that’s it.
Private Member |
I typed it in the search andj found it.
Private Member |
It’s in the workout schedule for the week of June 29th, see Sunday!
Private Member |
thank you!!
Private Member |
viña del mar, chile
I think the same ! 😀 but, pleaseeeee Zu, never again ladder commando push ups !! I hate it 😀 maybe can be a sand workout ! 🙂 …, in that case I’ll be in trouble because here is winter and today rains all the day, I was so happy! 🙂 Well I’ll love that Mystery workout, like all here in ZGYM ! 🙂 great week fot all of you !
Private Member |
Reading this new schedule while traveling to work! Great weekly schedule as always! Looking forward to coming home and doing the workouts! And I really do love the mistery wo on Friday. Makes me anxious and curious to see what you’ve prepared for us! Happy Monday Warriorz! xx
Private Member |
slovakia
I’m so sad and dissapointed of myself:-( yesterday I hit my knee with a dumbell while doing one of these great workouts so just right now I’m sitting at surgery hoping that it will not be so serious.. but I still can do workout for abs and upper part,can’t I??? Have a nice week full of energy,health and happiness!!
Private Member |
rutland, vt, usa
Hi Petra, I hope the surgery went well and you are already recovering. Any injury in the knee if serious and should be treated right away, I am glad you are taking care of yourself. Don’t be dissapointed, you will be up and kicking in no time!
Private Member |
Love the Mystery Workout idea! Looking forward to Friday! I wonder if it will be something completely different such as an isometric workout.
Just an idea, but I’d love to see some short ‘bonus’ workouts that ZGym members could add on to the end of a workout, for problem areas. E.g. A five minute dumbell shoulder workout or dumbell rows for back, or an ab burnout.
Private Member |
Last week I did pretty well with cleaning my diet. I had alcohol on July 3rd and 4th, and a few bites of desserts, but 85% of the time was clean. I’m happy with that. I am going to experiment with keto this week and see how I feel. Thanks for the support Z.
Private Member |
toluca, state of mexico, mexico
Hi dear Zuzka!!
Yeah!!! Mistery Workout!! I wonder what it will be about?!! 😀
I like a lot to visit this page every day!! I’m anxious for friday to come 🙂
Have a great week!
Private Member |
Hi warriors!
I am a returning warrior but let me tell you, really looking forward to the amazing workouts and new features on the website Z! Also, love the comments, very inspiring and motivating. Looking forward to my healthier lifestyle and bouncing back to fitness!
Barbarita from Puerto Rico
Private Member |
kraków, poland
Hi, Zuzka! Hi, everyone!
Will there be more workout Z-special? Maybe that’s what it is Mystery Workout?
Private Member |
Tried to do keto for the past 2 days but it gets pretty difficult around 4pm….when my body starts to want carbs. Z- does this happen to you? What is your typical 2nd or 3rd meal so that you aren’t craving around 6?