Site navigation and social media links
WORKOUT SCHEDULE FOR THE WEEK OF FEBRUARY 29th
Workout Schedules | February 28, 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.
DON’T FORGET TO CHECK OUT MY FOOD JOURNAL TO SEE HOW MY TRAINING TIES INTO MY WEEKLY MEAL PLAN.
_________________________________________________________
Monday – Summer Shred #2 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Kettlebell Workout #9
_________________________________________________________
Tuesday – Lifted Butt Series #18 X (New in ZGYM) + Power yoga of
your choice
Your second workout can be Cardio Shred #8X
_________________________________________________________
Wednesday – Bunny Slope Workout #17 (New in Fitness)
Your second workout can be Power Yoga #4
_________________________________________________________
Thursday – Lifted Butt Series #17 (beat your personal best) + Power Yoga of your choice
Your second workout can be JRC #2
_________________________________________________________
Friday – 5 Minute Workout #64 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #54
_________________________________________________________
Saturday – Cardio Shred #31 X (New in ZGYM) – or you can do Body Crush #25
+Power yoga of your choice
Your second workout can be Black Diamond #1
_________________________________________________________
Sunday – Postural Therapy for Lower Back Pain #2 (New in ZGYM)
Your second workout can be Arm balance #2
________________________________________________________
_________________________________________________________
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 – any Power Yoga Workout
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 –Power Yoga Workout – any routine you want
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 |
Hi Z so loved the power yoga from yesterday, wanted to know is it ok to do that one daily this week as my power yoga of choice? omg summer shred 2 nearly had my dying!!! so good and perfect to compliment w backbend yoga! thank you so much!
Private Member |
ky, usa
Kettlebell 9 (more pendulums) AFTER summer shred 2? Now that’s just cruel 😉 lol
Private Member |
Lol I thought the same thing but I still loved it!
Private Member |
switzerland/, france
Zuzka, when do you plan to have the customized weekly schedules? April, May?
Just curious, what do you mean by “my workout, my rules” ?
Private Member |
curitiba, parana, brazil
Hi Laila, how are you? I understood from my workout, my rules that we are free to do the workout the way we feel it is better for us. It is my workout so I make the rules. I decide what I want to do today and which modifications I need to do. My rules…:) see you, take care.
Private Member |
curitiba, parana, brazil
Amazing photo Zu! Can I stop posting thousands of comments and go to have dinner? Yes, I can 🙂 See you, take care.
Private Member |
kraków, poland
Hi!
Zuzka, what about super premium access to your site and your video workouts? It’s about access to workouts early than you post for everyone. Maybe you just load workouts not at 00:00, but earlier, so who have a super premium access can watch them.
Private Member |
switzerland/, france
Hi Fernanda,
I like to think that is meant that way too. I was not sure if it was meant Me= Zuzka…as in , we are in Zuzka’s gym , so we follow Zuzka’s rules.
But I prefer to think that we have the ownership of our choices and need to commit , but what is needed for each individual.
e.g. today I realized that my training is not adapted to my lifestyle…as in sometimes I have to help my husband with the dogs, and I lack upperbody strength adapted to the moves required, So my rules need to add some cabled or power band pulls so that my biceps, back and shoulders are trained for that move. Adding some sprints too: I have to catch sleds going fullspeed when problems occurs, so explosive workouts is required.