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WORKOUT SCHEDULE FOR THE WEEK OF AUGUST 8TH
Workout Schedules | August 07, 2016
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.
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.
You can also check out my latest weekly Food Journal where I share what I eat on a daily basis.
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Monday – 15 Minute Fit Slide #6 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be 15 Minute Fat Burn #4
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Tuesday – Summer Shred #19 X (New in ZGYM) + Power yoga of
your choice
tYour second workout can be JRCKX #4
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Wednesday – Stretch & Tone Workout #9 (New in ZGYM)
Your second workout can be Beginner Strength #4
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Thursday – ZGYM Special – Monster Kettlebell Workout (New in ZGYM) + Power Yoga of your choice
Your second workout can be Cardio Shred #22
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Friday – 5 Minute Workout #87 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #77
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Saturday – Summer Shred #18 X (Beat your personal best)
+Power yoga of your choice
Your second workout can be Black Diamond #4
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Sunday – Stretch & Tone #4 (Stretch your body – ZGYM)
Your second workout can be Power Yoga #8
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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!
Private Member |
You look stunning, Zuzka!
Have a wonderful week!
Private Member |
Zuska, you have said that kb swings the best exercise for working on one’s glutes.. do you have another tip for people on vacation who don’t have weights with them (other than power band and sliders), which are still short but effective..?
Another question is about kb. Is the quality of the material important? I bought a plastic kb of 20kg some time ago, which is quite bulky, cos I thought I won’t be using it really. I thought it was way too heavy for me. But now I m thinking whether I should buy another one out of metal. would it make a difference for my workouts?
Private Member |
switzerland/, france
I am on the same boat here: packing for vacation this Friday. I will take my empty sandbag, suspension training system, sliders and power band.(and massage balls)
I know Z is an advocate of body weight only. I think I will come up with my own routines, mixing up things and styles from Zgym.
There is a gym where I am going, but no free weights (only machines, which I don’t like,….but may still use them in order to not loose my muscle mass).
She also commented on the KB that a good quality is important and she prefers the metal. I have bought a plastic one, and the only thing that really bothers me is the diameter of the handle…it needs to be adapted to women’s smaller hands.
for the rest (body part) I don’t quite understand why the material matters.
Private Member |
lake tahoe, nv, usa
I suggest the cast-iron original kettlebells or metal competition kettlebells depending on what type of training you’re interested in. I focus mostly on agility training instead of heavy lifts, so for me is more comfortable using the cast-iron KB with rounded handles. If you want to progress into heavy lifts, the competition Kettlebells will make the transition to heavier weight easier, but some exercises we do here in ZGYM won’t feel as comfortable – for example figure 8 squats and lunges or KB push up to press. The reason why I don’t recommend the vinyl coated kettlebells is because they may not always be the exact weight the label indicates.
Private Member |
norway
Glute Bridge is one of my favourite Butt-excersizes. You can make it more difficult by using resistance bands around your knees and vary by putting your feet flat on the floor or elevated on a chair/sofa/bed etc. On vacation I usually do for example 3 sets of 20-40 reps when I get out of bed, before breakfast 🙂 Good luck on your holiday.
Private Member |
I also love glute- bridge because I m fond of laying down 😀 it makes it looking easy.. thanks for your wishes!
Private Member |
lake tahoe, nv, usa
I suggest the cast-iron original kettlebells or metal competition kettlebells depending on what type of training you’re interested in. I focus mostly on agility training instead of heavy lifts, so for me is more comfortable using the cast-iron KB with rounded handles. If you want to progress into heavy lifts, the competition Kettlebells will make the transition to heavier weight easier, but some exercises we do here in ZGYM won’t feel as comfortable – for example figure 8 squats and lunges or KB push up to press. The reason why I don’t recommend the vinyl coated kettlebells is because they may not always be the exact weight the label indicates.
Private Member |
lake tahoe, nv, usa
When I travel and don’t have my KB with me, I do exercises like the laying hip raises, one leg squats, side jump lunge, or one leg prisoner squat for my glutes. The power bands really help to make any lower body exercises a lot more effective.
Private Member |
Thanks Zuska for your explanations! Could you also make a suggestion of the length of it? 10 reps each exercise till ones reaches 5 min or 1min per exercise for example.. ? it s funny, but when YOU suggest smth, I will try my best to follow, but if it s about my own ideas (esp. about working out), then I don’t take them seriously and I usually quit them pretty fast. I think that’s your magic power over Zgym members! 😉
Private Member |
switzerland/, france
woot woot, I see that we have several series reaching their “9” this week. Does it mean that next week will be the end of some of those series??
sigh, I hope not, they are all really great.
Private Member |
Zuzka, when you say “One workout a day is good enough to improve your health and fitness” do you mean:
The first suggested workout only (not power yoga)?
or
The first suggested workout + power yoga)?
and “to get super fast results” do you mean?
The first suggested workout + power yoga + the second suggested workout?
o
The first and second suggested workouts and Not power yoga?
I do not want to over train.
Thanks
Private Member |
just relax 😀
Do 1st workout on the schedule, then stretch. if you WANT to do poweryoga as a stretching do that after your workout. if you feel like you want to workout later that the day, do the second suggested workout OR workout of your choise.
Private Member |
Thank you, Yugmar
Private Member |
lake tahoe, nv, usa
One workout a day – the first suggested workout. The + power yoga is optional and the second workout is optional.
Private Member |
Thanks a lot! Your reply clarifies the scenario. Thank you!
Private Member |
Why can’t I find stretch and tone #9
Private Member |
toronto, canada
Just saw the “Quiet Workouts” category! Not sure when it was added since I’ve been travelling and doing lots of jump rope and running outdoors and bodyweight workouts on rainy days. You guys are the best!! Can’t wait to get back home to my little apartment and see all the choices for not disturbing my neighbours 😀 xo
Private Member |
Hi Zuzka! I was wondering if you have any knowledge regarding post-partum recovery. I had my son 10 months ago and I still have pain from pelvic misalignment from the pregnancy.The exact condition is called Symphis Pubis Dysfunction. I was wondering if there’s a way to strengthen the actual tendons that hold the pelvic bones together. I walked 2 miles last night and when I picked my son up it felt like knives going into my bones. I just wonder if I can ever get back to 100% or if this is a pain I’ll have to be mindful of for life now. After walking 2 miles last night, when I picked my son up, it felt like knives going into my pelvic bones. Does anyone else in this community have this same issue? A physical therapist is not an option for me currently.
Private Member |
summer shred are the best workout. Please make it our routine. Love summer shred and the slide series. Thank you
Private Member |
I was wondering if anyone knows what if means if my comment that I posted yesterday on one of Zuzka’s post says “your comment is awaiting moderation”. Does this mean it was taken down for content?
Private Member |
los angeles, ca, usa
Nope, not taken down. Just waiting for Z. The system will “flag” comments if they look like they have a question for one of us. This is because we read through all the comments from every article/post/workout in one big list and it’s easier to see comments that need attention if they’re flagged and “held for moderation.” 😉
Private Member |
czech republic
I like that idea 😛 ? 😀
Private Member |
Hi Guys, just wanted to drop a note here as after avidly following Z-gym workouts, as well as doing regular boot-camps, and eating as clean as possible for over a year, my physio has strongly advised I take a 2-3 month break :(.
I tell ya, I’m almost crying, it feels like a break up for me and I think it will be a while before I stop checking in to see if a new work-out has been posted. I have lived and breathed exercise every day for the last 10 years of my life, but whilst my major muscle groups have strengthened massively and my body has never looked better, I have let my smaller muscles fall by the way side and I now have issues with my lower back and hips (I know the postural therapy routines off by heart so will continue these :)). I also have been experiencing issues with my liver which has been causing me incredibly bad stomach pains.
I am having to go all the way back from 100 to zero and work on these smaller muscle groups before I can advance back up to a Z-gym work-out. I still stand by Z-gym and everything it stands for and I really hope I can come back to these workouts as soon as possible.
Thought it was really important to post this as it’s a good lesson for everyone to ensure your form is never being compromised and you are looking after yourselves and being careful to not over-train! Don’t make the mistakes I did!