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WORKOUT SCHEDULE FOR THE WEEK OF JULY 18th
Workout Schedules | July 17, 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.
You can also check out my latest weekly Food Journal where I share what I eat on a daily basis.
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Monday – 15 Minute Fit Slide #3 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Body Crush #23
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Tuesday – Summer Shred #16 X (New in ZGYM) + Power yoga of
your choice
tYour second workout can be 15 Minute Fat Burn #5
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Wednesday – Stretch & Tone Workout #6 (New in ZGYM)
Your second workout can be Beginner Cardio #2
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Thursday – 15 Minute Fit Slide #6 (New in ZGYM) + Power Yoga of your choice
Your second workout can be Kettlebell Workout #10
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Friday – 5 Minute Workout #84 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #74
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Saturday – Summer Shred #15 X (Beat your personal best)
+Power yoga of your choice
Your second workout can be JRC #13
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Sunday – Stretch & Tone #1 (Stretch your body – ZGYM)
Your second workout can be Power Yoga #5
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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!
Private Member |
czech republic
I love the schedule for the second workouts!!!! going to be a great week 😛 thank u :*
Private Member |
switzerland/, france
do follow the 2nd workouts only ? or do the 2 workouts a day? today I did Fat Burn 7…I wanted to revisit the series thanks to you 🙂
Private Member |
czech republic
Nono, I dont do two workouts…. only for this week I will do the second ones 🙂 WIthout the first one…
Fat Burn is excellent… I would like to see more from this series, as well as for Black Diamond <3 Try this Cardio & ABs X workout, it's absolutely perfect 🙂 https://zuzkalight.com/zgym/cardio-abs-x/
Private Member |
switzerland/, france
thanks I marked your suggestion for next week’s schedule.I probably didn’t do it when it was first launched in Jan 2015 as the abs component didn’t suite my tummy at the time (diastasis recti)
Since last summer I did the 30 day core from Lindsay Brin and have really improved (and in a safe way) my core strength, so I should be able to do the cardio& Abs X this time.
I also loved the black diamond series.
Private Member |
felgueiras, porto, portugal
Very excited to train this week, because my vacation is coming and I will have more time to stay active! Thank you Zuzka! Have a nice week!
Private Member |
germany
Zuzka, I was wondering if you could write a short note or do a coffee talk on muscle and weight gain?
I noticed that since I started the zgym in January 2016, I have gained approx. 2 pounds per month, while my measurements have not changed much (except for fewer inches around the hip area, a bigger biceps and bigger thighs, but this is due to your training ;).
Since I dont look “bigger”, simply fitter and more toned, I am not sure if I will gain more weight throughout the years, or how I will know if my diet needs a do-over? I was naive enough to believe that my weight will stay almost the same because I am losing fat while gaining muscle, but muscle is a lot heavier of course… ^.^ anyhoo, is there a limit, or should we all just throw the scale out of the window…? I have always been the skinny type, I am talking about an increase from 117 to 123 pounds here, so it’s not a problem. But if I wake up one day and the scale tells me I’m 132 pounds, I want to be prepared 😀
Does anyone else have the same “problem”?
Private Member |
aliso viejo, ca
Hi Zuzka –
Is there any way to make an option to print out your workouts? Abviously it won’t be an option for the new ones, but the old workouts ? Just a thought!
Thanks ! 😉
Private Member |
is there a food journal this week?
Private Member |
belgrade, serbia
In your supplements section under non-essentials you mentioned you take green tea extract & CLA during the “fat burning phases”. Can you explain when that phase occurs? Is it in the morning? is it 3 hours after your last meal? Id love to know so I can take some supplements during that phase:)
Private Member |
Hi Zuz,
Great work out schedule, have been getting great results from the killer legs workouts.
Been cycling the 6 workouts, but any chance you could ‘suprise’ us by throwing a cheeky Killer Legs in here & there?? Thanks for all your hard work as always 😊😊😊😊😆☺☺☺
Private Member |
I’ve noticed some people ask questions and I didn’t see the answer.
Is it really here where I can write my question?
If it is,how many times in a week should I do the butt lifting workout?
I’ve just joined the Zgym a few weeks ago so,I’ll be very glad if you Zuzka could help me on that.
Waiting for an answer
Xoxo;)
Private Member |
lake tahoe, nv, usa
Hi and welcome to ZGYM. Yes, the comments serve for asking questions, sometimes our community jumps in and answer your questions or offer their opinion. I try to read as many comments as I can, but I can around 300 comments a day here and then the same amount on my social media so it’s really impossible to answer everybody. I’m trying my best 🙂
If you want to focus on your butt and do the Lifted Butt series, I suggest you do that 2-3 times a week. If you want your body to get a full body balanced weekly training, then just follow the weekly workout schedule.
Private Member |
Thanks Zuzka 😉
Private Member |
bordeaux, aquitaine, france
Hi everyone !
When you choose to do 2 workout a Day, do you practice them in a raw or do you take rest between the two of them ?
Private Member |
germany
That depends on the workout! Yesterday, I did four different 5 minute workouts in a row, and sometimes I complete 2 fit slide workouts in this manner, but I’d never suggest to do 2 summer shreds without resting in between.
You can also do an extra round instead of a 2nd workout, it really depends on your fitness level. Zuzka recommends doing one workout in the morning and one in the evening (except for power yoga. Those you do right after the regular workout).