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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 |
Thank you for sending it through the email:)
Private Member |
québec, canada
Oh yeah! Love the idea!!
Private Member |
braila (br), brăila, romania
Wow thanks for the news. Also thank you for the email with the new schedule! Good job Zuzka. Loking forward for the new workouts
Private Member |
I loved getting an email with the weekly schedule so many thanks! I’m looking forward to working out tomorrow with you! Loved the personal touch!
Private Member |
love the newsletter Zuzka and thank you for posting the next day’s workout at midnight pst! you are the most awesome fitness guru/inspiration and Im so stoked to have been part of this kickass warrior community over the years!
Private Member |
I am soooooo looking forward for this next weeks schedule – specially for new JRC w/o (who would have thought I’d become a fan, lol – I hated jump rope when I was a kid, haha)! Yaaaay me! 🙂
Also, have to add – love the newsletter idea! I was anticipating what have you prepared for us for next week and then I got an email with a schedule and I can’t wait for Monday to come!
Private Member |
Thank you Zuzka! It was excellent yo received the workout schedulle for this comming week! Just amazing and thank you very much for it!
Private Member |
I love the emails too!
Private Member |
Thank you Zuzka for the newsletter! I look forward to working tomorrow with you ;-)! xoxo
Private Member |
melbourne, vic, australia
Hi, I cannot access any of the videos for the week and via the email. is anyone else having this problem?
Private Member |
lake tahoe, nv, usa
The links are always added at midnight. It’s like a calendar. You can’t click on the workout if it’s not the day yet. Some of the workouts are already in the Zgym tho, so you can easily look them up if you want to.
Private Member |
I didn’t get any email 🙁