Site navigation and social media links
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!
_________________________________________________________
Monday – Body Crush #21 X (New in ZGYM) + Arm Balance #2
Your second workout can be Cardio Shred #1
_________________________________________________________
Tuesday – Summer Shred #3 X (beat your personal best) + Arm Balance #2
Your second workout can be JRC #4
_________________________________________________________
Wednesday – Beginner Strength # 8 (new in ZGYM) + Arm Balance #2
Your second workout can be 5 minute workout #23
_________________________________________________________
Thursday – Kettlebell Workout #4 X (beat your personal best) + Arm Balance #2
Your second workout can be Power Yoga #11
_________________________________________________________
Friday – ZWOW #6 (new in Fitness) + Arm Balance #2
Your second workout can be 5 Minute workout #21
_________________________________________________________
Saturday – Guns & Pistols #5 (beat your personal best) + Arm Balance #1
Your second workout can be Cardio Shred #2
_________________________________________________________
Sunday – Arm Balance #3 – All Levels (New in ZGYM)
Your second workout can be 5 Minute Workout #22
________________________________________________________
_________________________________________________________
Workout Schedule for Beginners
Your goal is to push yourself little more each time you repeat a workout.
_________________________________________________________
Monday – Beginner Strength #7
_________________________________________________________
Tuesday – Beginner Cardio #9
_________________________________________________________
Wednesday – Beginner Strength #8
_________________________________________________________
Thursday – Beginner Cardio #8
_________________________________________________________
Friday – Beginner Strength #8
_________________________________________________________
Saturday – Beginner Cardio #9
_________________________________________________________
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 |
a mystery! thats exciting:)
Private Member |
london, uk
Hello ladies! Does any of you experience the same thing?? I normally do not sweat during workouts well i sweat a bit, BUT… when i do yoga or arm balance series sweat i literally dripping of me. What does it say about my body? Feels rather strange. Zuzka maybe you have something to say about that:)
Private Member |
mza, argentina
i wish it would be butt WO, but i think it´s jump rope??
Private Member |
I am so excited today because after two years of following Zuzka”s workouts and eating clean with her recipes, I made it to my goal weight!! Thank you so much Zuzuka for all your inspiration, guidance, recipes and the challenging workouts! I would of made my goal sooner if I wasn’t such a chocoholic and wino, but I made it. On to the next goal which is becoming more muscular and lean.
Even though I don’t comment a lot, I still read everyone’s comments and I think this is a great community with people who care and want to help. Thank you!!!
Private Member |
Congratulations, Stacie! That’s such an inspiring success!
Private Member |
Thank you Kristina!
Private Member |
Yay Stacie !!!! Woohoooo!!!!!
Private Member |
Thank you Malia!!
Private Member |
singapore, central region, singapore
Beginner strength 8 isn’t uploaded yet? Or am I missing something?
Private Member |
Are people doing the extra arm balance workouts right after the main workout, later in the day, or a little here a little there? I haven’t quite gotten in the swing of adding that in to my morning workout and am not used to working out after work so I haven’t been great about keeping up!
Private Member |
lake tahoe, nv, usa
You can do the arm balance literally at any time of the day. Whatever works for you. You can also choose to do only certain exercises if you know what you need to work on and what your weaknesses are.
Private Member |
I have a feeling the mystery workout might be capoeira related. Just a wild guess though 😀
Private Member |
curitiba, parana, brazil
Mistery workout will be a Pilates related workout! kkk 🙂 very curious and afraid also! kkk
Private Member |
mistery will be a 5 minutes one and I would say some upper body stuff 😀 cant wait!
plus guess what? I have new mats OMG 5cm thick and I cant get over them :D:D:D:D
xx
Private Member |
singapore, central region, singapore
Are the workouts uploaded late this week? Or am I calculating my time wrong? I am in Singapore and usually I see the Monday workout on Tuesday morning. But this week, I don’t see the video till late afternoon.