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Workout Schedule for the Week of April 20th
Workout Schedules | April 19, 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 – Body Crush #18 (New in ZGYM)
Your second workout can be Kettlebell for All Levels #2
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Tuesday – Cardio Shred #6 (beat your personal best)
Your second workout can be Power Yoga #16
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Wednesday – Beginner Cardio #7 (new in ZGYM)
Your second workout can be Guns & Pistols #4
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Thursday – Benchmark Workout (beat your personal best)
Your second workout can be 5 minute workout #5 and 5 minute workout #6
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Friday – 5 minute workout #31 (new in Workouts)
Your second workout can be Cardio Shred #9
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Saturday – Kettlebell Workout #8 (New in ZGYM)
Your second workout can be JRC #3
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Sunday – Power Yoga #16 (ZGYM)
Your second workout can be Body Crush #5
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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 |
ky, usa
Benchmark….saw that one coming 🙂 I’m not scared this time, as I’m getting stronger! Ask me again on Thursday and I might change my tune haha 🙂 Looks like a super fun week Zuzka!
Private Member |
Hahaha Rachel! I am always stressed over that dang benchmark workout. I think that will not change no matter how good my progress is 😀 Imma check on Thursday to see are you still brave 😉 😀 Jk! 🙂
Private Member |
ky, usa
I’m so happy I did it, and it’s over 🙂 I put my money where my mouth is and improved my time by more than 30 seconds! yay 🙂 🙂 Hope you killed it Tanja !
Private Member |
I am happy I did it too! It was my first morning benchmark since I am usually more of a afternoon person but I had stuff to do so it had to be morning haha. My score was 19:30. I was better by 7 seconds then last time. I am not in a good relationship with regular pistols (still work in progress) so I had to modify. Your improvement is awesome! Yay Rachel!!! 🙂
Private Member |
ky, usa
Great job Tanja:) I also still modify the pistols or else we’d be here all day. I do a surrender squat but make sure ALL of my weight is only on my “standing”leg and as I come up then I stick out my other leg in front like a pistol . It’s a compromise lol. I also have more energy in the afternoon but I wanted to get it over with this morning too!
Private Member |
Yes! I do them the same way, while trying to focus to put all the weight on the standing leg. I totally agree – If I would try and do regular pistols I think my time would be around 45 min hahaha, and that is not the point of doing benchmark. When I finally conquer the regular pistols I think I will still go up with time by a little, but I wont mind since I will be able to do them properly.
Haha, so we had the same situation. I was really afraid what would my time be but then when I figured out I was positively surprised. 🙂
Private Member |
fenton, missouri, united states
Oh how convenient that my schedule is completely packed full on Thursday…;P.
Private Member |
paris, Île de france, france
Benchmark oh my g…
Private Member |
paris, Île de france, france
Benchmark oh my g…
Private Member |
Oh no! The dreaded benchmark workout!!
Private Member |
astoria, or, usa
Can you put the link to this week’s workout schedule in the ZGym under workout schedules please 🙂 thank you!! It’s just easier to find that way 😉
Private Member |
bogotá, d.c, colombia
Agree with you Becky. I thought this wasn’t post this week. I just found it until today because I had a little bit of time to fool around the website. This isn’t show in the main Zgym tm workouts´neither the schedules one, I just stumble upon it looking for the 5 min wo # 5 that I wanted to do because last two weeks we did 1-2 and then 2-3, so I guessed this week might be 5-6 as it is. anyway this week I couldn’t do the “hidden schedule”. Not nice. On monday I wrote them to ask for the link and I didn’t get it. Maybe I didn’t make myself clear 🙁