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Workout Schedule for the Week of April 13th
Workout Schedules | April 12, 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 – Cardio Shred #16 (New in ZGYM)
Your second workout can be Body Crush #3
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Tuesday – Body Crush # 7 (beat your personal best)
Your second workout can be Cardio Shred #5
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Wednesday – Beginner Cardio #6 (new in ZGYM)
Your second workout can be Guns & Pistols #2
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Thursday – Kettlebell Workout #4 (beat your personal best)
Your second workout can be 5 minute workout #3 and 5 minute workout #4
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Friday – 5 minute workout #30 (new in Workouts)
Your second workout can be Body Crush #1
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Saturday – JRC #11 (New in ZGYM)
Your second workout can be Cardio Shred #7
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Sunday – Power Yoga #19 (ZGYM)
Your second workout can be Kettlebell Workout for All Levels #3
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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 |
Hi Zuzka,
Can you tell me what kind of bread you have? I know it’s wheat, but it looks nice and thick! Thanks for all you do.
Private Member |
miami, fl, usa
I love the email newsletter. I cant access the work outs either.
Private Member |
astoria, or, usa
I had the wrong workout schedule pulled up and just did last weeks beginner cardio and guns & pistols! I kept thinking the whole time how familiar this was and wondering if you were just including a lot of the same exercises! I’m totally bummed but will just have to squeeze the new ones in later this week, maybe in place of the older 5 min workouts. SMH. 🙁
Private Member |
Would it be possible to include equipment required for each workout in the weekly workout schedule? I am split living between two places currently and I always want to be prepared for my workouts 🙂 It’s just hard to know what to bring, like just my kettlebell? Jumprope? dumbells? yoga block? I love that you release the new workouts the day of, however it would be great if I could know in advance what I need to complete them so I am able to do them anywhere! Thanks for all you do <3
Private Member |
braila (br), brăila, romania
Hi Zuzka. Why you cannot post the workout the night before because here ineurope we cannot follow the schedule. Now it’s Saturday 11:39 AM and I still cannot see the workout for today. Thanks and will be great to know one day before what to do tomorrow
Private Member |
If you are talking about this new jrc workout (or any workout that is new in the Zgym) sometimes it isn’t linked in the schedule immediately when posted on the page but throughout the day – then you can try clicking on “Zgym workouts” and usually it will pop up there. It happens from time to time with the new workouts, but we have to help ourselves up and take a look. 😉 🙂 I am European too, so I think I understood what you wanted to say. 🙂
Private Member |
viña del mar, chile
Pleaseeeeee I want a third DietBet version of Zuzka URGENTTTTT!!,!,! 😀
Private Member |
Where is the workout schedule for the week of April 20th?
Private Member |
lake tahoe, nv, usa
It was only in the Fitness Category, my bad. It’s in the ZGYM now.
Private Member |
are you still posting two workouts for each day …did something change. did i miss it? thank you!
Private Member |
lake tahoe, nv, usa
I am still posting two workouts. The workout schedule for April 20 was in the fitness category. It’s in the Zgym as well now.