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Workout Schedule for the Week of April 6th
Workout Schedules | April 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.
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Monday – Body Crush #17 (New in ZGYM)
Your second workout can be Kettlebell Workout for All Levels #8
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Tuesday – Cardio Shred #5 (beat your personal best)
Your second workout can be Power Yoga #2
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Wednesday – Beginner Cardio #5 (new in ZGYM)
Your second workout can be Guns & Pistols #1
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Thursday – Body Crush #4 (beat your personal best)
Your second workout can be 5 minute workout #1 and 5 minute workout #2
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Friday – 5 minute workout #29 (new in Workouts)
Your second workout can be JRC #4X
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Saturday – Kettlebell Workout #7 X (New in ZGYM)
Your second workout can be Cardio Shred #1
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Sunday – Power Yoga #3 (ZGYM)
Your second workout can be Body Crush #2
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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:-) I was just wondering, is the second workout necessary to complete for the week or is it just for the extra challenge? Thanks:-)
Private Member |
lake tahoe, nv, usa
It’s just for an extra challenge. Some ZGYM members have requested me to post 2 workouts in the schedule posts, because they just can’t get enough! 🙂 What you see on the sidebar is the official schedule – just one workout a day.
Private Member |
Says Body crush 17 on here gf.
Private Member |
Oh this is still last weeks schedule still!! Help Z!! Lol
Private Member |
Hi Zuzka! I follow another site for daily workouts, but honestly, yours are the ones that really push me. I see results so quickly and love it! Thank you 🙂
Private Member |
Oh Zuzka I don’t think it’s humanly possible to sweat more than i did past this 2 days of becoming a member. I’m glad I’ve joined zgym, this workouts are actually a lot harder than your old zwows. My favorite are kettle bell workouts, loving them, thank you=) I burned 900kcal on monday and 1000kcal on tuesday, in combination with some pull-ups and some crazy dancing around that i do for extra cardio:) Please could make some sort of an easy to follow diet plan for someone who wants to jump off “counting calorie wagon”, it’s ruined my life, and i can’t get back. Eating when hungry doesn’t work as I’m never physically hungry. About 5 years ago I’ve started following Jillian Michaels 9 week program that came with 1200kcal a day diet (back then i still had hunger instinct), but in the end of a program i crushed and developed a Binge Eating Disorder that i’ve been now fighting up until this day. So please think about making some sort of a diet plan or maybe a book, would help a lot, thanx:)
Private Member |
Hi Zuska, I have a question and I don’t know where to write it. I did the KB workout #8 and I think I didn’t have a goid form by the goblet squats+ press. At that time I felt an annoyance but i continue n from then on I have permanent pain on my lower back, which I feel even by sitting. Should I go to the doctor? Should I stop using KB at least till the pain goes away? And what can I do to alleviate it? Do u have any hints? Thanks, Sofia
Private Member |
bella vista, ar, us
Hey Zuzka! I love when people ask me what I’m doing to look so good! Gives me a chance to plug you and your website! I’m seeing the best results of my life!! But this time with the added healthy eating! Thanks you so much!! You are such a continued inspiration!