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WORKOUT SCHEDULE FOR THE WEEK OF AUGUST 17TH
Workout Schedules | August 16, 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.
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.
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Monday – Summer Shred #9X (beat your personal best) + Arm Balance #8
Your second workout can be Body Crush #8
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Tuesday – Kettlebell Workout #12 (New in ZGYM) + Arm Balance #8
Your second workout can be Cardio Shred #6
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Wednesday – Beginner Strength #1 (beat your personal best) + Arm Balance #8
Your second workout can be beginner cardio #3
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Thursday – 15 Minute Fat Burn #4 (new in ZGYM) + Arm Balance #8
Your second workout can be JRC #3
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Friday – ZWOW #9 (new in Fitness) + Arm Balance #8
Your second workout can be 5 Minute Workout #34
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Saturday – Jump Rope Cardio #12 (beat your personal best) + Arm Balance #8
Your second workout can be Kettlebell workout #7
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Sunday – Arm Balance #9 – All Levels (New in ZGYM)
Your second workout can be ZWOW #6
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Workout Schedule for Beginners
If you’re a beginner and you have just joined ZGYM™ for the first time, you should be focusing on building your strength and endurance via beginner workouts so that you can eventually progress to workout series such as Cardio Shred, Body Crush, Kettlebell Workouts, Jump Rope Cardio, etc.
If you stay consistent and workout daily, you can get there in just a few weeks. Remember that everything takes time and practice, but nothing is impossible. EXERCISE DAILY!
There are 10 workout routines in Beginner Cardio Series, 10 in Beginner Strength Series, and 12 in Kettlebell Workouts for All Levels. You can find all of the Beginner Workouts under ZGYM > Series Title > Beginner Class. This is how you can rotate them in your weekly workout schedule:
WEEK #1
Monday – Beginner Cardio #1
Tuesday – Beginner Strength #1
Wednesday – Kettlebell workout for all levels #1
Thursday – Beginner Cardio #1 (push yourself more and try to be faster)
Friday – Beginner Strength #1 (give it your max. effort, and be faster than you were for the first time)
Saturday – Kettlebell Workout for all levels #1 (try to complete more total reps)
Sunday – Arm Balance #1 – start this series from the beginning and try to practice the same routine daily as recommended until the next Sunday. Then switch to Arm Balance #2 and continue your daily practice. This series is a great way to stretch your body and strengthen your core, arms, back and shoulders.
WEEK #2 – WEEK #10
Is the same structure as week #1, but you will change the workouts from Beginner cardio #1 and move on to #2 and Beginner Strength #1 to Beginner Strength #2. The same with the Kettlebell for All Levels. Every week you will pick the next workout in line.
This way, you will have 10 weeks to complete all of the Beginner Workouts (Cardio & Strength) in the ZGYM™ and build your strength, cardio and flexibility for my high intensity routines.
WEEK #11
In this week you will finish the Kettlebell Workouts for All Levels series and try some of my easier routines from the advanced series. This way you will ease into the main weekly workout schedule…
Monday – Kettlebell Workout for All Leves #11
Tuesday – Body Crush #1 (bodyweight workout)
Wednesday – Kettlebell Workout for All Levels #12
Thursday – Cardio Shred #1 (using weights, and jump rope)
Friday – Kettlebell Workout for All Levels #11 (push yourself harder than the last time)
Saturday – Kettlebell Workout for All Levels #12 (beat your personal best)
Sunday – Arm Balance #6 (do this routine daily until the next Sunday, then switch to the next one in this series)
WEEK #12
Congratulations!! You’re ready to start following the main workout schedule on the side bars. Those workouts are not easy, but you have come so far and built so much strength that you’ll be only making progress moving forward. You can always modify any exercise if it’s too hard and go at your own pace. Just don’t lose what you’ve gained over the past 11 weeks by procrastinating!!
Private Member |
tx
I have been doing the beginner series for a bit, but I am going to follow the outline you posted so I can start the regular workouts starting week 7.
Private Member |
lake tahoe, nv, usa
Can’t wait to hear about your progress! You have to let us know.
Private Member |
tx
Thank you Zuzka! I cant wait to get back to doing your regular workouts. I will defiantly let you know how I progress over these 7 weeks.
Private Member |
tx
Zuzka, the link for the beginner strength #1 takes you to the cardio workout #2 Just an FYI!
Private Member |
Hey Zuzka! It’s been a while since I’ve worked out with you! I had been going to the gym but recently started a new job and don’t have time to get to the gym. I I started doing your workouts again last week and realized how much I missed them and you! Also, I was very pleased to see that I haven’t “lost it”! I’m excited for this week!
Private Member |
Hi Megan,
that sounds great! Welcome back 😉
Private Member |
curitiba, parana, brazil
I will take a print out of this photo showing your abs and I will fix it in my bedroom where I can look at this everyday when I go to sleep and when I wake up…visualization helps us to reach our goal…kkk and imagination also…I will keep on doing the workouts and training hard to maybe have a similar abs like this in next few years 🙂 kkkk 🙂 you are our best inspiration!
Private Member |
I love your idea and I’m going to shamelessly steal it! 😀
Private Member |
curitiba, parana, brazil
Hi Zozi…:) feel free to do it! And it really works..:) see you and all the best for us! kkkk
Private Member |
Yay, more kettlebell!!!!!
Private Member |
astoria, or, usa
I like the idea of working through the Beginner workouts, and since there are 10 of each it’s perfect for me since there’s almost 10 weeks until my due date. However, I’m going to start at #10 and work my way down since your workout series are designed to increase your strength and push you harder as you go forward and I have a feeling my mobility and strength are going to decrease as I go forward. And then as soon as I’m able to exercise again, I’ll reverse it and go through from the start to regain my strength 😉 always a way to modify everything!
Private Member |
Thanks for listing the entire beginning series again Z!
Private Member |
Hi everyone! I am so glad I found Zuzka again! This community is so supportive. I can’t wait to get started tomorrow. With work and school, her workouts have always been great and I love the recipes too. Now that I am getting married Dec 2016, I have a good goal to go off of! Good luck and blessings to you all 🙂
Private Member |
rutland, vt, usa
Congrats Denise! and GO FOR IT! Z is the best and I am sure that white dress will look fantastic as well as those good grades 🙂
Private Member |
Congrats! 🙂 I am getting married in October and sweating for my wedding too! GO US! <3
Private Member |
Hello Z!
Here I am, after two months recovering from a muscular contraction i decided to start again my workout. But now i’m afraid of pushing to hard and return to the same pain, so i will follow your beginner series, maybe the 7 weeks, and then i’ll start your main routines. I hope i’m ok to start.
Private Member |
Hey Zuzka!
Will you be changing ZWOW #9 at all, or are you going to keep it the same as before? Just wondering in case I want to do it before it’s posted 🙂
Thanks
Carmen
Private Member |
rutland, vt, usa
WOW those abs! Dream Monica dream, and sweat, Monica sweat… . 🙂 Thanks again and again and again Zuzka!