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Workout Schedule for the Week of April 27th
Workout Schedules | April 26, 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 #17 (New in ZGYM)
Your second workout can be Body Crush #8
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Tuesday – Body Crush # 12 (beat your personal best)
Your second workout can be JRC #8
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Wednesday – Beginner Cardio #8 (new in ZGYM)
Your second workout can be Cardio Shred #13
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Thursday – Kettlebell Workout #1 (beat your personal best)
Your second workout can be 5 minute workout #7 and 5 minute workout #8
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Friday – 5 minute workout #32 (new in Workouts)
Your second workout can be Beginner Cardio #1
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Saturday – JRC #12 (New in ZGYM)
Your second workout can be Kettlebell Workout for All Levels #1
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Sunday – Postural Therapy #1 – Lower Back Pain (New in ZGYM)
Your second workout can be Power Yoga #1
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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 |
Excited for my first full week in your ZGym! Do you recommend all of us do your Beginners workout on the day it’s scheduled and follow up with the 2nd workout, or do you suggest those of us who are not beginners just skip that one and go straight to the Cardio Crush that day? Thanks!
Private Member |
holland, pa
I’m going into my 4th week and was wondering this too. Not a beginner, but I’ve been doing the beginner cardio and using it as a way to practice my form.
Private Member |
If you are not a beginner( you can do 15-20 minutes of other HIIT workouts), I would recommend just doing the regular routines and scaling the reps or taking a bit more time to get the form right instead of trying to hit the prescribed reps. Or scale the exercise itself, on knees vice full plank or alternating raising a knee instead of a full jump move. If after a few days you find yourself unable to keep up, down shift to the beginners only work outs for a few weeks and get the form down. Working the form is crucial as it is hard to follow Z just by watching and trying to do the moves at the same time. It is easier if you have some muscle memory from doing some of the move previously. Just my 2 cents….welcome aboard, the workouts are great!
Private Member |
holland, pa
Thank you!!
Private Member |
minnetonka, mn, usa
Oh my gosh, Zuzka, I am so excited for your postural therapy coming up! I’ve been looking forward to it since you mentioned it earlier this year. I have a desk job so I’ll admit I have Mr. Burns posture when I’m not mindful.
Private Member |
québec, canada
Same thing here!
Can’t wait to try this! 🙂
Private Member |
montreal, canada
I’m quite happy about that too! Hopefully you’ll do more than one video on this.
Private Member |
Mwahahah I’ve been wondering when that crazy box jump w/o is coming back in the schedule and there he is 😀 I can’t wait to beat my score on this one cuz I kind of enjoy box jumps now 🙂
Private Member |
Hm 🙁 I only see Cardio Shred #16 Upper body, but not number 17. Or is it supposed to be that?
Private Member |
bogotá, d.c, colombia
Hi there, may is late for the answer but I would hate not have one about a wo location. Those are different wos here is 17 https://zuzkalight.com/zgym/cardio-shred-17-butt-legs/ it says butt and legs, but is butt and shoulders.
Private Member |
lake tahoe, nv, usa
It was my typo when I was creating the draft. It saved the link as butt and legs even tho I fixed the title of the workout in the post. That’s a pretty good observation!
Private Member |
It was just not uploaded by that time I live in Europe so when I was ready to do the workout I guess you were sleeping 🙂 But thank you I found it 🙂
Private Member |
So I’m a beginner and am a little confused when it says beginner #8 etc. Do I start at #1 and every week move up to #2 beginner etc…?
Thanks,
Sara
Private Member |
Hey Sara! I am not Zuzka, but I felt like answering your question / trying to help you a bit. I follow Zuzka from Bodyrock to this day. If you are A complete beginner to these type of workouts, then it would be best to start with Beginner series – with WO #1 and do it for a week and then go to #2. She is slowly implementing all the basic moves in every single of these beginner workouts so it would be best to do them first. Trust me you will feel wiped out. 🙂 Z’s workouts are fast with a lot of combos and its really important to know all the moves and do them with proper form, so you don’t injure yourself bc that is in no ones interest and also to gain all the benefits of the workout (which is possible only if you do them properly). 🙂 Hope I helped.
Private Member |
Thanks Tanja for your input. It helped out a lot. I was doing these workouts and was wiped out and now realized that I was doing intermediate and advanced workouts when I should of been doing beginner workouts..lol
Now I will start with wo #1 and do this one for a week and so on. 😉
Private Member |
You’re very welcome! 🙂 We are all confused from time to time on what to do and how to do it, so we need to help each other. 🙂
Its better to start from the beginning and progress easily while doing all the moves with the proper form (you benefiting both ways – you’re getting better, stronger and you’re exercising with the correct form). Otherwise you might injure yourself or not see the good results because you aren’t using the right muscles, slacking on the form or so. Always try to incorporate “your brain” – so to say – while working out, paying attention to the muscles you are working on (for instance while doing the squats – squeeze the butt and so). If you get what I wanted to say. 🙂 And to add, there are 8 beginner workouts now in the Zgym and each and one of them is great. 🙂 Enjoy the Zgym! 🙂
Private Member |
Aaahhhhh can’t wait till sunday !! Postural therapy for lower back!! Zuzka!! Thank youuuuu 🙂 🙂 🙂 🙂
Private Member |
Hi Zuzka!
I have been following you for a few years now and i have to tell you that you are really a true inspiration!
I started to work out with you back then when you were in the bodyrock team and after you left i did not like the site at all anymore. Then i found you again when you began with your ZWOW-s and i loved them.
After 1 year of deep depression and self destruction that i went through last year(bad habits, no sport, only bad food) i finally realized that this lifestyle cannot lead anywhere and i need to change.
Your videos really helped me a lot so I started to make exercise like 2-3 times a week but my diet was still terrible. Since 1-2 month i have been trying to change this too. First i tried the typical “bodybuilder” eating but so many carbs that i had to eat made me feel uncomfortable bcuz i know this is not good for the body. So since a few days I eat in “your” way, and i like it much more if i can eat more fat and veggies than a lot of carbs. I also became a big fan of the bulletproof coffee, even if i don`t feel that much energy as i supposed to.
Does it take some time until your body gets used to this change? I feel many times hungry and low energy that i really suffer from the exercise but i don`t wanna give up….
I already got some muscles too which makes me feel so proud 🙂
One more question:
Maybe you already saw from my english that im not from the U.S.A… 😀
I live in Germany and i would really love to be a member of your Zgym and get all the great extras that are not available for normal users. Is it possible to make it eventhough I`m from Europe?
I hope you can help me out 🙂
Stay always so positive and wonderful just the way you are and thank you for helping me change my life!
Private Member |
lake tahoe, nv, usa
Hi Reni, you should feel a lot of energy from this diet, however I don’t know how much do you eat and how big are your portion sizes. Usually what makes people tired is portions that are too big that the body spends a lot of energy to just digest all the food. You can see in My Daily Meal plan what and how much I eat as an example. If you want to join my ZGYM you can do that from any country. The only difference is that if you’re from Germany, your paypal won’t allow you to sign up for securing membership, so you will have to sign up with your credit card.
Private Member |
Happy birthday Teacher !!.. I didn’t stop Z, I just don’t did always what the weekly Schedule gives, ’cause of my hellish, pathetick, Internet Connection!.. :@, and ‘coz i lack patience generally in my life!, :’D, so i did at least 5 days a week of 15mins @least every time. yesterday only i did 30 mins, (2x Zwow 56, + 5min workout #31, + 8min custom abs). I wish you ALL the BEST in your LIFE !, my body is like a stone because of U !! <3 😉