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WORKOUT SCHEDULE FOR THE WEEK OF JUNE 20th
Workout Schedules | June 19, 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 #1 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Cardio Shred #27
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Tuesday – Summer Shred #12 X (New in ZGYM) + Power yoga of
your choice
tYour second workout can be Lifted Butt Series #3
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Wednesday – Stretch & Tone Workout #2 (New in ZGYM)
Your second workout can be Power Yoga #35
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Thursday – 15 Minute Fit Slide #2 (New in ZGYM) + Power Yoga of your choice
Your second workout can be Kettlebell Workout #6
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Friday – 5 Minute Workout #80 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #70
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Saturday – Summer Shred #11 X (Beat your personal best)
+Power yoga of your choice
Your second workout can be Cardio Shred #22
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Sunday – Power Yoga #41 (Stretch your body – ZGYM)
Your second workout can be 15 Minute Fat Burn #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 |
seattle, washington
Happy Summer Solstice!
Private Member |
Hello Z!
Here’s the problem. I love your workouts, it’s the type of fitness that i really enjoy and when i finish my day’s workout i’m looking for the next one. But, an year ago i started with some pain in my upper back, but it’s not the spine, it’s the left muscle between my shoulder blades. I talked with two doctors and one osteopathic physician and the three of them said that it’s a muscle contraction. They said there’s no problem in doing exercise and i don’t need to stop, but the problem is that after exercises like plank, push ups, i feel the pain in my back and i need to stop during few days and do things like running to recover my upper back muscles. I wish to know if there are some exercises that i can do to help my muscle to relax and not to stay always contracted, that’s why it hurts. Another problem it’s my job, i stay all day seated and i know that it doesn’t help my back.
Thank you Z!
Private Member |
lake tahoe, nv, usa
Hi Angela,
I would suggest you to do Postural Therapy routine for upper back every day after your workout as a cool down. It might take a month before your pain goes completely away, but it’s worth trying and staying with it for 30 days. The postural therapy is something I do almost daily because I’ve had problems with my posture since I was a kid. It’s really the only thing that keeps me pain free. Give it a try and let me know in a month if it gotten any better.
Private Member |
Hi Zuzka,
Thanks for your answer. I will do it every single day and in a month i will tell you the results.
Ciao
Private Member |
Hello Zuzka and hello everyone!
Since that day, I started with the postural therapy every day, sometimes twice a day and now i am great. The pain disappeared completely. Sometimes, at the end of the day I have a little sensation in my upper back but then i do the postural therapy and it goes away. This routine is my salvation! Thank you very much!!
Ciao
Private Member |
liverpool, uk
Hi Jackie, think it won’t slow it down massively as long as you do a bit of stretch when you don’t have time to do full yoga just to keep on top of things with flexibility. I’m only doing yoga 3x a week as I don’t have time for more and I can see really good results. Hope that helps!x
Private Member |
That’s awesome but any trainer will tell you to always take a rest day. It’s healthy for your body to have a day of rest, and your mind as well. We need to take care of our bodies too, not just “shred” them.
Private Member |
lake tahoe, nv, usa
My rest days consist of stretching and light exercise, which is far better for your body and muscle recovery than doing absolutely nothing – especially if you have a sedentary job. Your idea of a rest day is the outdated “personal trainer” approach from 1980’s.
Private Member |
st. catharines, on, canada
I agree with the daily workouts and the stretching and light exercise with no rest days. For me, I have an extremely sedentary job (I am a Customs Broker, so I work sitting in front of a computer screen 8+ hours a day). The no rest days isn’t about pushing hardcore workouts daily, it about taking care of your body’s needs on regular basis. The light exercise and stretching days is a chance to refocus and mentally relax my body. Where I have rest days, I find it is too hard and those become 2 or 3 rest days and I lose focus. Before Zuzka I never thought to incorporate yoga type workouts. I am so grateful to her for introducing me to this. It has helped with hip and back issues due to extended sitting at work. I am looking forward to exploring the Postural Therapy routines.
Private Member |
aliso viejo, ca
Hi Zuzka –
I have a question. You have an 2 workout posted to do per day. I usually do a HIIT treadmill after the first workout. And love your workouts so much, that I don’t want to miss out on the fun of the second workout. If I do 2 of the workouts back to back, do you think that would be overkill??? My treadmill HIIT is usually 4-15 minutes long. Either a Tabata format or 30/30. I would really love to know what you think. I do take 2 rest days and do your yoga and the new series of stretch & tone during those two days. Thank you so much!!! You are a true fitness goddess. 😉