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Workout Schedule for the Week of February 23rd
Workout Schedules | February 22, 2015
Hi guys,
I hope you had a great weekend and you’re ready for the new week and consistent training in the ZGYM! Based on your request, I’m posting suggested second workout for each day. This doesn’t mean that I do 2 workouts a day or think that you should. It’s just an option and it’s up to you whether you want to play hard. If you’re serious about getting into shape, make sure you do workout with me daily, and if you want to see super fast results, then 2 workouts a day are prescribed. Please note we made a compromise that the second workouts will be listed only here in the blog post, not on the side bars as it’s not a part of the regular suggested workout schedule.
I want you to be careful tho, because it’s easy to over do it and become exhausted on your quest to perfect body. Let’s face it, nobody works out twice a day just to be healthy and feel good. One of my workouts a day is good enough to improve your health and fitness and give you great energy. You must be really motivated by wanting to change the way you look or to compete in some type of sport if you’re willing to torture yourself twice a day. I don’t see anything wrong with that, 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.
ATTENTION ALL OF YOU WARRIORZ. I’M STARTING A NEW FUN COMPETITION.
I’d like to see some before and after pictures of those of you who are following my workouts here in the ZGYM. You can send them to me at any time to zuzka@zuzkalight.com with an exact date of when you started and how long did it take you to see visible improvements. I’m looking only for those of you who workout just with me and who follow my nutrition advice. Make sure to include a little bit of personal story about yourself as well. If I post your before and after pictures on my blog, you’ll get some nice prizes from me that may include some fitness, health, or beauty products and I will also give you 3 months of Zgym membership for free. I think it’s nice to have some extra motivation 🙂 Good Luck!
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Monday – Body Crush #14 X (New in ZGYM)
Your second workout can be JRC X 1
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Tuesday – Cardio Shred 9 (beat your personal best)
Your second workout can be Body Crush #3
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Wednesday – Kettlebell Workout – All Levels #11 (new in ZGYM)
Your second workout can be Power Yoga #1
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Thursday – 6:02 workout #4 + Fashionhaul (new in workouts)
Your second workout can be 6:02 workout #1
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Friday – Kettlebell Workout #1 (beat your personal best)
Your second workout can be ZWOW #1
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Saturday – JRC #7 X (New in ZGYM)
Your second workout can be BodyCrush #2
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Sunday – Power Yoga #10 (ZGYM)
Your second workout can be Cardio Shred #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 |
I just love this dedication and effort that you put in…indulging our whishes,but still elaboratly making sure we are getting it right…
the before/after idea is great…one question thoug-I do realise that is published here,the photos will be visible to only us,the members,but will they apear anywhere on google search,or any kind of search? I am sorry to ask this,but it is a work/business thing,and i am sure u understand…
I would like to give it a go,since it is going to be an extra motivation reporting to YOU and our little comunity…clean eating will be the best chalenge there,because i already follow the scheadule diligently…
Private Member |
lake tahoe, nv, usa
Yes if you decide to participate I will be posting it to my blog which is going to be visible to everyone that visits my site and therefor it can be retweeted and shared all over the internet. I hope you’ll share your progress 🙂
Private Member |
Hi Zuzka! I would like to combine your home workouts (to burn the fat) and weight training at the gym (to build larger quads/glutes). Can you give me a simple weekly schedule to incorporate both types of training without burning myself out? Any outside recommendations are welcome, thanks;)
Private Member |
slovakia
Good morning from Europe!!I appreciate so much what you are doing for us Zuzi!!! Thanks for giving us so great wekly schedules and now some more challenging tortures:-) I’ve been following you since July last year but it was just to vary my workouts if I was not on my crossfit class.But I have to confess that I’ve started continuosly to be addicted just on you workouts which I’ve found out make better to me…So now, I cut crossfit to once a week and the rest of week is dedicated only to you!!! Thank you that you are!
Private Member |
I’d love to send you pictures and share my progress, I started training consistently end of November so I think I will wait until the end of this month to get a good idea of improvement and then do it again in another 3 months. I do sometimes bit of other workouts here and there but mainly it’s yours!
Thank you 🙂
Private Member |
Hello from Europe too, yeah, great ideas and also great advices on how to workout better. the prizes are also cool. If i ever can go “healthy eating” in my life, I would have the courage and the opportunity to follow the fun part about the before and after pics, 🙂 who knows, but great idea in General for someone ambitius. Last week i tried “once again” to train harder and every day, instead of my classic style, “3 days ‘n hard” per week, and still now i follow the Schedule. The upper part of my legs suffer from pain when i’m idle, but not much today. It’s something Temporary and its happening when I overtrain my legs. Good morning to the Community. 😉
Private Member |
Z, I like your advice and the challenge and everything you do for all your warriorz 🙂
I decided to do heal my gut doing gaps protocol or at least eliminating foods from my diet and try to heal it. I believe it will help me with my digestion and hormonal balance and with getting fit 🙂 Just thought I will share it. It will be little hard at first, because I won’t eat nothing but meat, fat and vegetables but at least maybe it will finally heal my gut. I read autoimmune diets can help with variety of health problems, even autism. Sweet potatoes are allowed so it will be my post training food I guess 😉
Thank You Z for everything and have a good week <3
Private Member |
I get concerned that if I do two workouts a day when I don’t really have to, that when I am trying to drop pounds from something like having a baby I will need to work out like 4 times a day because my body will be used to it. Is that a real concern?
Private Member |
having a baby doesn’t automatically mean that you have to drop pounds! why do you think that?
if you want more (muscles, definition,….) you have to do more. if you’re ok with what you have, you can go on the way you do!
Private Member |
Ha I was just trying to think of a time I might put on extra pounds, but I know that doesn’t have to happen 🙂 as far as over working out I guess wouldn’t mind being a little more toned but I get worried my body will get used to double workouts and when I go back to one my body won’t know what to do and I might gain fat and end up worse than where I started. Probably isn’t a legitimate concern as long as you eat right 🙂
Private Member |
That’s such a great idea posting a 2nd workout as i do like to do 2 workouts and being a late member of ZGym i can do workouts i’ve missed before i became a member….i’d love to share before and after photos…is the competition open to the UK?
Thank you for all you do, Zuzka! I just love your workouts and before ZGym i used to workout to other people on-line (not BR) and your exercises are easily THE best out there especially kettle bell workouts!
Private Member |
caseyville, illinois
hi Zuzka,
Is there anything wrong with just adding more rounds to the workout of the day instead of doing 2 workouts a day? Sometimes i do that depending on the workout and how i feel. Sometimes i add about 15 min of jumproping at the end also for more cardio. thank you for answering
Private Member |
houston, texas, united states
I just completed this workout after my 2 mile jog. Loving working out with you. I have been an athlete all my life and have lost motivation in gyms. Having 2 daughters and being a single mom, its hard to find time for myself and spend hours working out. Now, even my 11 and 7 year old enjoys your workouts together. They can’t do it all but they they their best. Thank you for giving us inspiration both mentally and physical.
Private Member |
I just did and won the diet bet my before and after photos look different. when does it end?