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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 |
thank you zuzka by providing us with options of 2 workouts a day. thank you very very much.
Private Member |
This is awesome! I love that you are posting two work-outs a day, it gives me that much more motivation. I can’t wait to share a before and after photo! I’ve been following your work-outs for a few months now and they are no joke!
Private Member |
viña del mar, chile
I love this change of schedule, two workouts daily it´s a great idea !!! I woulid like to see lot of combination of KB workouts with any other kind of it, like Cardio Shred, or Body Crush, oir Tabata, or JRC …I mean, two differents workouts almost 3 day a week with KB´s ! 😀 😀 😀
Private Member |
bogotá, d.c, colombia
uhmm is a great idea to take photos. But I think I´ll be participating in another quest, because I did take pics of me at the begining of the year, but I lost them due due to a hard disk problem, worse than any virus. So for now I’ll be happy and inspired by the winner.
Private Member |
bogotá, d.c, colombia
I don’t think working out twice a day is double torture, actually besides taking care of my fitness, excersising helps me to release stress and even anger, so I can sleep better :).
Although there are days I over do it, there are other weeks when I workout in the morning before leaving to work, and at night I just do power yoga or something light as walking, slow dancing, or flexibility holds.
So not having to think what to do as second wo makes everything easier and at the same time I understand that is not a prescription, so I can be flexible and decide if I do as you propose or not. For example kb1 and zwow 1 for Friday sounds to much for a me because that is a especially hard work day, but I exchange zwow 1 with zpoyo 1 so on wendsday I do zwow 1 instead of zpoyo 1, wich I’ll do on friday.
Thanks you very much.
Private Member |
I have been doing two of your workouts each day (5 x week) since beginning of this year. Body has completely changed. I need more recovery time between them so I don’t over train. But I love it! Obvious results on my legs and waist, I could even show you photos from the recent DietBet but I don’t want them published, that is the only thing.
xx
Private Member |
Good morning Zuzka! I guess this schedule is a good idea and I wanna say thank you for your tips. That shows how much you care for all your warriorz 🙂
Private Member |
I was subscribed a few months ago but just got into doing other stuff however I read zuzanna addict which is where I heard u were doing this 1. I think the two workouts is a great idea I tend to enjoy longer workouts just because in a stay at home mom and other then cleaning g I don’t do much physically but my hr workout a day and its become like medicine for me its my me time and 2. I am not the best eater I plan to start sltrying your eating advise. I can’t wait to see other people before and after I’m hoping it motivates me to stay away from the carbs . anyway I read you were DPI g this there and subscribed 5 min later. Loved Mondays workout . thx for the motivation
Private Member |
toluca, state of mexico, mexico
Hi Zuzka!!
I´d really love to participate in this copetition, since I do your workouts routines every single day and follow your nutrition advice, also because I have seen considerable changes in my body very quickly.
I am the happiest person since I found you in internet because I´ve practiced many things to be in good shape, and because I really love to do excersise (Ishould have studied sth about it hahaaha) but I had never felt complete satisfaction because I used to do excercises very tyring like sprinters excercises, and I enjoyed a lot but I was not that happy with the way my body used to look. I also started to do weight lifting but I find it really boring there!! I like to work out different, like feeling Im doing effort but not hurting my knees and waisting time… the two boyfriends I´ve had are personnel trainers, I´ve learned a lot from them both, but I have to confess that I´m fascinated with your workouts and cannot live a day without them. So, I only go to the gym twice a week because I prefer to do your routines, quickly and effective!! I’m almost sure I wont go anymore because there is no need…
The point is, I´d like to participate but you said to people who only did your routines and I could never lie to you. I think you are an amazing person and I only want to tell you how much I admire your work and that I have always compited versus myself. (when I read that you would give prices I got really excited! hahahaha)
Thank you so much because thanks to you, I´ve learned that I don´t have to spend hours under the sun or at the gym to feel and look good. I think we have a human body at our service but at our own care also!
Send you a big grateful hug!
k
Private Member |
Hi Z, i make one or two workouts every day. my 1st ‘in program’ workout from the Schedule was the last ‘benchmark workout’. and from then i followed normaly the scedule whithout doing just ‘anything’ from z-gym. I also started a diet whithout any meat from today, for our 40 days easter period here, and i keep looking pissed forward as never before. 🙂