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WORKOUT SCHEDULE FOR THE WEEK OF FEBRUARY 8TH
Workout Schedules | February 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.
DON’T FORGET TO CHECK OUT MY FOOD JOURNAL TO SEE HOW MY TRAINING TIES INTO MY WEEKLY MEAL PLAN.
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Monday – Body Crush #26 X (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Cardio Shred #19
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Tuesday – Lifted Butt Series #15 X (New in ZGYM) + Power yoga of
your choice
Your second workout can be Body Crush #15
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Wednesday – Bunny Slope Workout #14 (New in Fitness) + Power yoga of your choice
Your second workout can be Beginner Strength #2
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Thursday – Lifted Butt Series #14 (beat your personal best) + Power Yoga
of your choice
Your second workout can be 15 Minute Fat Burn #5
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Friday – 5 Minute Workout #61 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #51
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Saturday – Body Crush #27 (New in ZGYM) – or you can do Body Crush #25
+Power yoga of your choice
Your second workout can be Kettlebell Workout #5
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Sunday – Power Yoga #37 (New in ZGYM)
Your second workout can be Power Yoga #28
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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 – 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 |
vacaville, ca, usa
Hi Zuzka, I really LOVE all your workouts but PLEASE bring back JUMP ROPE CARDIO KETTLEBELL WORKOUTS AND BLACK DIAMOND WORKOUTS! They kept me so engaged and I felt so ACCOMPLISHED after EVERY workout! Thank you!
Private Member |
amman, jordan
Hi i want to ask you all about this second workout, at first i thought it was a second option, is that true? Or is it for the extra kick? And if anyone is doing both, do you do them back to back or later in the day?
Thanks 🙂
Private Member |
Hi Dana the second workout is for people who are trying to lose weight I.e. burning more calories or whoever feels one workout a day is not challenging enough. Usually its suggested you leave a few hours between the two so you start each with more energy.
Private Member |
amman, jordan
Thanks Sandra that was helpful 🙂
Private Member |
Hey! I do both workouts 🙂 As Sandra mentioned, it is suggested to leave a few hours in between. You can push yourself harder that way. Personally, I do the 1st one in the morning (about 8:30am), and the 2nd one in the afternoon (about 2pm) 🙂
Private Member |
amman, jordan
Hi Stephanie, can you tell me if you feel any fatigue afterwards? how do you recover?
Thanks 🙂
Private Member |
I do some sort of yoga after each WO 🙂 At the moment, I’ve been working on arm balance and side split (yoga #35). I that adding those to the end has helped quite a bit! I don’t really feel fatigue afterward, but everyone is different. At most, I’ll feel a bit weak for an hour 🙂
Private Member |
amman, jordan
Thanks again Stephanie i want to try doing both and incorporate those stretching exercises as well and see how that works 😉
Private Member |
No problem! Have fun and be careful! 🙂
Private Member |
caseyville, illinois
Hi Stephanie,
Do you do the whole routines after your workout or just where the pose starts for balance and the stretch begins for kinesiology? Just curious. I sometimes begin with the arm balance as a warm up and save all the stretches as a cool down. Every other day, i practice what i am trying to achieve as part of my warm up, such as pull ups, shoulder presses or handstand, one arm push ups, etc.
Private Member |
Hey! I honestly don’t practice things (pull-ups, etc) as much as I should D: haha. But yeah, I do whole routines afterward. Stretch after morning WO, arm balance after afternoon WO 🙂
Private Member |
caseyville, illinois
Thanks! I love to read how others incorporate their routines. I wish we had a forum to communicate. Thank would be fun and knowledgeable.
Private Member |
Also, I teach first grade and am really wanting to do a quick HIIT session during my break. My classroom is small but wanted to ask what kind of equipment I should purchase in order to get the most bang for my buck:-)
Have you ever used a weighted vest?
Private Member |
ky, usa
I’d go for a kettlebell and jump rope. You get a good cardio with those two and I always burn a lot if calories with a kettlebell and they won’t take up much space 🙂 btw I work in kindergarten 🙂
Private Member |
Any advise on how to strengthen lower back?
Private Member |
Deadlifts and Kettlebell swings! Good form is really important though, you’ll need to use a weight which allows you to keep proper form. Zuzka has some good postural therapy routines for back too.
Private Member |
Thanks Nadia. Yes I tried her postural therapy, need to make more time for that.
Private Member |
Hi Zuzka, i would like to ask, what about to shoot some new warm up and cool down video? It would be something different than do this videos every day.
And what do you think about soya product? Seitan, tempeh, tofu, im not sure if you post recipe like that.
Thank you. Have a nice day.
Private Member |
Hi just my personal experience here but I’ve been doing the same warm up routine for years its my own mix up of joint rolling, stretches and light cardio and I never had a problem with pulling muscles, joints etc so I think its best you find something it works for you and whatever body parts you reckon need more mobility and perfect it over time 👍 for cool down depending on how much time I have will do some stretches focused on what muscles been triggered the most yoga based sort of thing. Again I find this to be very individual 😉
Private Member |
ericeira, portugal
I just signed in to Zgym!! Yay, im excited to start working out again with you Z!
Ive already done the Power Strength Dvd but i fallen of the wagon in the last few months, so im starting again with the Beginner Series to get my strength back.
Can´t wait to get my shape back and start following the schedule with you all!
Really liking the site Zuzka! Also all the positive vibe between the members, it´s definitely inspiring!
Thank you Z for the inspiration, keep up the good work! 🙂