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Workout Schedule For The Week of July 14th
Workout Schedules | July 12, 2015
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.
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.
THIS WEEK IN ZGYM
Hey guys, weekend is almost over and it’s time to get motivated for the new week! What are your goals for this week? Do you want to be more consistent with your workouts, or are you ready to be more mindful of your diet and make healthier choices? Whatever it is, write that down and keep the notes with you all week so that it keeps you on target. It can be just a small note that you keep in your wallet, or in your smart phone. If you add one photo to your note that reminds you of your motivation, it might be all you need to stay focused the entire week.
Have fun with your training and listen to your body – don’t over do it! XO Z
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Monday – Cardio Shred #20 X (New in ZGYM) + Arm Balance #3
Your second workout can be Body Crush #3X
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Tuesday – Summer Shred #4 X (beat your personal best) + Arm Balance #3
Your second workout can be 5 minute workout #26
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Wednesday – Beginner Strength # 9 (new in ZGYM) + Arm Balance #3
Your second workout can be Beginner Cardio #1
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Thursday – Body Crush #16 (beat your personal best) + Arm Balance #3
Your second workout can be Power Yoga #9
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Friday – 5 Minute Workout #42 (new in Fitness) + Arm Balance #3
Your second workout can be ZWOW #1
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Saturday – Jump Rope Cardio #10 (beat your personal best) + Arm Balance #3
Your second workout can be Power Yoga #16
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Sunday – Arm Balance #4 – All Levels (New in ZGYM)
Your second workout can be 5 Minute Workout #25
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Workout Schedule for Beginners
Your goal is to push yourself little more each time you repeat a workout.
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Monday – Beginner Strength #8
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Tuesday – Beginner Cardio #10
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Wednesday – Beginner Strength #9
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Thursday – Beginner Cardio #9
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Friday – Beginner Strength #9
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Saturday – Beginner Cardio #10
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Sunday – Arm Balance #4 – All Levels (New in ZGYM)
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 |
Thanks for posting early! Love that so I can write it in my journal and calendar! I take my workout journal with me and I write a morning thought to help carry me through the day. Sometimes it is a theme for the week. Very inspiring Zuzka!
Private Member |
Uh-oh, we are in it for this week Zuzka put on gloves 😉 I have a pretty purple workout planner with a matching purple ink pen, that I record my workouts every week from the beginning of the year. I also record times and calories burned plus what weights or kettlebells I use to show my progress.
Private Member |
First of all i love your name. Sounds so glamorous. 😉 second i too carry my planner and mark all the things you noted. I thought i was the only one!
Private Member |
Thank you for the compliment Amanda, my mom liked the name Lisa but she wanted it to start with an E like her own name Elaine 🙂 I love my planner. I have my fitness goals written in the back from the start of the year example: do a pull up, do un- assisted pistol, get my 1 mile run to under 12 minutes. (short legs! just under 5ft tall) I’m still working on my pistols, close on my pull up, I have my mile to 11:30 minutes, now I’m trying to get under 10 . The planner helps to look back and see my accomplishments and progress, I find it relaxing to write my Z schedule for the week.
Private Member |
🙂 🙂 I love the idea of goals like pull ups etc. I’ll add that in!
Private Member |
It won’t be long now, I just ordered a pull-up assist band which offers resistance from 25-80lb which I can do 5 assisted pull-ups with the band. It is still very challenging to do them but I’m sure it will help build up my strength to do an un-assisted pull up. 🙂
Private Member |
Nice! 🙂 I need to do an unassisted pistol, too. I’m going to add that as the big goal. I can get half way down, but then I have this vision of falling on my ass and/or not being able to get back up. hahaha! 🙂
Does the pull-up assist band hook to a pull up bar that’s in a door way or do you have a dip station? My fiance can do pull ups easily. He says, “Just say to yourself, ‘all I have to do is get my chin over the bar. That’s it.'” It seems like these types of exercises are more mental than anything. Same thing with over the box jumps. I don’t use a box out of pure fear my feet will hook and I fall on my face and seriously hurt myself. ha!
Private Member |
Rolling into a pistol help alot, I can almost stand up from a rolling pistol. Fear of falling keeps me from a handstand.
The pull up band is essentially a giant rubber band you loop it through it’s self around the pull up bar (it’s bolted into our door frame, then place one foot in the bottom of the loop, it gives just enough lift to complete your pull up. There are different width bands that give you more or less help. My fiance is also really good a pull ups he can bust out 2 dozen no problem. He inspires me to do them myself always a very positive motivator in my life. 🙂
With box jumps, find something small first that you know you can jump over, I started with a foot stool and I add heavy books to it to make it slightly taller each time. You can do it!
Private Member |
I will try the rolling pistol! That’s a great idea. Thanks!!
Right now I’m using a pillow as a “marker” to jump over and using my couch next to it as a mark for height so I don’t slack. 😉
Private Member |
kitchener, ontario, canada
Love that the workouts *seem* shorter again 😀 I get so motivated when they’re under 15 min! It’s funny, because I’m more likely to do two 15 min workouts over one 20 min one. Makes no sense!
Also ate my last peice of junk, going to start keto lifestyle as soon as i hit up the grocery store!
Private Member |
Writing my goal here, so I stay accountable. I decided that I’m going to do both workouts listed on the schedule from now until next month. Exactly one month from this day is the start of school. I have a red dress that I can almost fit into (from my pre-pregnancy days); it’s just too snug at the moment to wear in public. That sounds so vain, but it’s one of my favorite dresses ever and to wear it on the first week of school would make me happy. Plus, to say that I completed a month long goal (and stuck with it) would be awesome. I already took a “before” picture (something I didn’t do with Summer Shred and wished I did) and am now writing on 28 post-its to put on my mirror. Whew.
Private Member |
manchester, united kingdom
After cardio shred 20, I need those pink workout gloves!!!!
Private Member |
toluca, state of mexico, mexico
Zuzka, my goal, try every week to look as gorgeous as you and to feel better each day! When I want to feel motivated I watch photos from you and it works!! Send you hugs!! Thank you for the schedules :* you are the best!!!