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Workout Schedule for the Week of June 1st
Workout Schedules | May 31, 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.
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Monday – Summer Shred #5 X (New in ZGYM)
Your second workout can be Summer Shred #3 X
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Tuesday – Summer Shred #6 X (new in ZGYM)
Your second workout can be Summer Shred #4 X
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Wednesday – Beginner Strength # 3 (new in ZGYM)
Your second workout can be Body Crush #1
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Thursday – Summer Shred #5 X (beat your personal best)
Your second workout can be Summer Shred #1 X (beat your personal best)
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Friday – 5 Minute Workout #37 – Cardio & Abs (new in Fitness)
Your second workout can be 5 Minute workout #15
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Saturday – Summer Shred #6 X (Beat your personal best)
Your second workout can be Summer Shred #2 X
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Sunday – Postural Therapy #6 – Feet & Ankles (New in ZGYM)
Your second workout can be Power Yoga #2
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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 #2
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Tuesday – Beginner Cardio #2
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Wednesday – Beginner Strength #3
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Thursday – Beginner Cardio #3
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Friday – Beginner Strength #3
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Saturday – Beginner Cardio #4
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Sunday – Power Yoga #2 + Postural Therapy #6 -Feet & Ankles (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 |
Dear Zuzka,
What’s your opinion about rest day? I think about really active people, for example you 😀 🙂
Do you have rest days?
I usually workout 6 times a week and I have 1 rest day. But very often I just can’t rest,even one day a week 😀 I don’t feel good about myself mentaly if I have a rest but I workout pretty hard and I think/know that it would be beneficial to take one day out.
So, what do you think?
Private Member |
lake tahoe, nv, usa
I don’t take rest days as my job is very sedentary (sitting in front of a computer or at my desk most of the day). I also believe it’s very important for my mental well being, not just physical. I vary the intensity and length of my workouts so some days I push myself really hard and some days I take it easy, but I don’t just like to take a day off completely.
Private Member |
canada
Hello, hello! So excited for this week’s schedule – so hard to wait until Monday morning to get them… I’m a planner and love to plan it all on Sunday’s! Any possible way you would consider moving up your posted schedules? Would be super helpful 🙂 xo’s
Private Member |
Hi Zuzka! I’ve been doing your workouts for about 3 years now. But when you use dumbbells, I always use my 2kg or 3kgs. I am ready to buy new (heavier) ones. Because they really don’t challenge me anymore. But not sure which to buy. Which weights do you use most often in your workouts? You may give them in lbs 🙂 Please please please advise, I will appreciate it SOOO much!! I know it depends on my strength level, but I’m sure I’ll be able to do what do (and struggle a bit more than you at first). Thanx for your inspiration and motivation and hard work and happy personality all the time. You do such a great job helping all of us to become the best we can be physically. Thanx in advance for your answer!!
Private Member |
lake tahoe, nv, usa
Hi Jackie, I have 8lb dummbells which I use for my beginner workouts (easy days) and then I use my 12lb dumbbells that challenge me just enough.