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WORKOUT SCHEDULE FOR THE WEEK OF JULY 4th
Workout Schedules | July 04, 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 – Summer Shred #3 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Body Crush #21
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Tuesday – Summer Shred #14 X (New in ZGYM) + Power yoga of
your choice
tYour second workout can be 15 Minute Fat Burn #3
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Wednesday – Stretch & Tone Workout #4 (New in ZGYM)
Your second workout can be 15 Minute Fit Slide #2
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Thursday – 15 Minute Fit Slide #4 (New in ZGYM) + Power Yoga of your choice
Your second workout can be Kettlebell Workout #8
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Friday – 5 Minute Workout #82 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #72
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Saturday – Summer Shred #13 X (Beat your personal best)
+Power yoga of your choice
Your second workout can be JRC #11
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Sunday – Power Yoga #43 (Stretch your body – ZGYM)
Your second workout can be Stretch and Tone #2
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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 |
I send you good vibes, Zuzka! Hope your tooth is calm and painless now.
Thank you for all the countless and priceless things you do for me! Have a great week!
Private Member |
ky, usa
I really like the setup of the schedules lately! If you do both workouts, they have it all, summer shred, Jr, kb, fit slide, body crush, yoga….you rock Zuzka! Hopefully tooth is better this week 🙂
Private Member |
switzerland/, france
I am happy to be back on track, I know what it’s like to have to take it easy, though you don’t want to.
Furthermore, summer time is eventually here. Now it is a matter of choosing what to prioritize ‘coz you wanna do it all !!
Private Member |
czech republic
this is such a cool picture, Zuzi 🙂
Private Member |
I really really really want to be able to do push ups and pull ups like you….. you make them look so effortless!!!!
I have been working on upper body but it never seems to get stronger….. and tips?
Private Member |
caseyville, illinois
I am with ya Missy! With now it is patience. My son’s football trainer told me since women tend to be weaker in upper body, it just takes patience, consistant and time. I still can’t do a pul up yet, but i do notice a; difference in strength and how my arms look. But, i just keep practicing. I am not the type to do typical weight lifting where you have to take long rests as that extremely bores me and i like to do things with my time, lol. So i create 5-10 min routines before or after my zygym workout of strength moves i want to work on. If pull ups are not in my workout, i will pick moves such as heavy shoulder presses for 5 reps followed by assisted dips on my dip bar and keep alternating for the time prescribed. Once a week, heavy deadlifts and pistols maybe. It is not much time, but it is getting the job done and i enjoy it. Hope that encourages you !
Private Member |
curitiba, parana, brazil
Lovely snap! Awesome shape! Love you!
Private Member |
st. catharines, on, canada
Hope your feeling better! I missed Friday’s workout, so today I did the 5 min #82 and #72 and then Summer Shred #13X. I feel amazing and my strength is improving. Thanks Zuzka!
Private Member |
carpinteria, ca, usa
the sliders that i bought from amazon aren’t working out so great. they either don’t slip enough or scratch my wood floor. i’ve gone back to the socks and they seem to work just fine. i was sweating like a banshee.