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WORKOUT SCHEDULE FOR THE WEEK OF JUNE 22nd
Workout Schedules | June 21, 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
We have finished the super intense and amazing Summer Shred Workout series, and going back to continue our main menu of workout series such as Body Crush , Cardio Shred, Jump Rope Cardio, Kettlebell workouts, etc. There’s also a brand new Z-Special starting on Sunday – Arm Balance Series which has been requested several times, so I hope you guys will have a lot of fun with it. Last thing I wanted you to know that we’re very close to launching new features to your accounts that you’ve been asking for such as “favorite workouts”, profile photo, and more. It looks like it might be done this week, so fingers crossed!
P.S. Even tho the Summer Shred Series is over, this week’s schedule is packed with X-treme workouts to keep your momentum going. Don’t forget to send your after photos! You have only 2 weeks left to do that and then we’ll have to pick the winners! Yay 🙂
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Monday – Body Crush #20 X (New in ZGYM)
Your second workout can be Body Crush #3 X
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Tuesday – Summer Shred #1 X (beat your personal best)
Your second workout can be Kettlebell Workout #3
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Wednesday – Beginner Strength # 6 (new in ZGYM)
Your second workout can be Kettlebell Workout All Levels #2
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Thursday – Benchmark Workout X (beat your personal best)
Your second workout can be Power Yoga #8 (beat your personal best)
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Friday – 5 Minute Workout #40 (new in Fitness)
Your second workout can be 5 Minute workout #18
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Saturday – Kettlebell workout # 10 (new in ZGYM)
Your second workout can be JRC #3
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Sunday – Arm Balance #1 – All Levels (New in ZGYM)
Your second workout can be Power Yoga # 10 _________________________________________________________
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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 #5
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Tuesday – Beginner Cardio #7
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Wednesday – Beginner Strength #6
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Thursday – Beginner Cardio #6
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Friday – Beginner Strength #6
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Saturday – Beginner Cardio #7
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Sunday – Arm Balance #1 – 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 |
viña del mar, chile
Woowwwww!!! I’m very happy with this schedule week! All kind of workout series and also incluided Summer Shred workouts! Love it so much!!!! Well I’ll miss Summer Shred a lot, but I hope promptly we can do an Autumn shred series! 😀
I did Summer Shred Series like a beast, really, didn’t care if here in my country is winter or wiil be.., I pretended to be in the best shape of my life, and that means that I have to work hard all the year to be in that way and also have a great Health, of course! 🙂
Well, I hope this week could be great, and also I’ll try to do all the workouts of the schedule!
Have an amazing week and thank you Zu for all your planning workout details, you’re TOTAL ! Love you girl 🙂 <3
Private Member |
Hey Nina! How you’ve been?! 🙂
You just made me laugh with your comment about Autumn / Fall shred series! Hahaha! Anyhow I am also looking forward to this workouts, and the ONLY thing I am not looking forward is Thursday Benchmark! I would have “hated” in my comment if I have looked better, but I have seen it after I posted a comment, haha! We love Zu but she is a little mean, putting a benchmark this week! Lol!
Anyway, hope you’re doing good! Xx
Private Member |
viña del mar, chile
HibTanja! I’m very well but sad because of the Summer Shred Series END! :'( but it doesn’t matter because I’ll repest it hahahah!!! And you, how is your workouts life? You also make me laugh with your benchmark opinion, I think after summer shred, Benchmark will be a baby workout or a Beginner X workout !hahaha!!! Trust me, will be like that, I also hate it but now, after all the crazy killer, hard and awesome S.Shreds…I’ll found peace of cake! 😀 I hope so hahahah!! On thursday I’ll tell you! Oki pretty, see you soon and train like a beast !! 😀 Kisses !
Private Member |
I NEED LOTS OF MOTIVATION TO GET BACK TO WORKING OUT!!!!
Went from 2 a days weekly to one a days, to skipping workouts, picking and choosing, and now currently..barely anything, other than little things randomly :/
Having a tough time with body image after 2 children.. 🙁
Thank you warriors!!
Private Member |
bogotá, d.c, colombia
Hi there, welcome back then. When I started I came from a year or so of skipping excersice. It was very difficult at the beggining to get on track, but I use to do lists and those still are very helpful, mostly when I met Z, because I don’t have to think what to do, she does that for us, so excersising became just an item on a list, now is an habit and a primary necesity. Last year I excersised 335 days, but believe me before that the bar wasn’t that high. Everything is process: patience and a love for yourlself. Well, this kind of stuff is only helpful if you have some of freak control and love for statistics in you 😉 hope that helps.
Private Member |
lake tahoe, nv, usa
I think it’s a shift in perspective that is going to make you feel good. You have two beautiful kids, which I think is the most important thing and I envy you that. I don’t have kids and it’s something I wish I already had. I don’t care if I lose my sixpack over being pregnant or if it’s going to take some time to get my strength back. I know I will work hard to be able to keep myself fit for my family. When people experience body image issues, it’s because they lose track of what’s really important in their life. Also if you are getting discouraged with workouts that are too tough, you are also looking at them from a different perspective than so many other warriorz from the ZGYM. If you read through the comments, you can see that those workouts are not easy for anyone here, but we love the challenge. We love the fact that we are having a hard time to complete the workout. Remember it’s not important to finish the workout and all the reps. What’s important is to give it all you have even if you have the strength to complete only half the workout. You have to look for the part when your body is starting to give up and you feel like you have no energy left – that’s your goal, not completing the workout. The workout itself is just a benchmark, a guidance, a way to get your body beyond your comfort zone. Don’t get discouraged for the wrong reasons – if the workout killed you and you couldn’t even finish it, it means it works and it does exactly what it suppose to. It means you have room for improvement and all you need is patience, consistency and warrior attitude. Never Give Up!
Private Member |
ky, usa
Wow Zuzka, well said 🙂 exactly why we love you! So encouraging and motivating!!
Private Member |
This is so true, and I think it applies to a lot of us in some sort of way. Thank you for keeping us motivated and making sure we feel good about ourselves!
Private Member |
Also..wasn’t a fan of summer shred..intensity on some was tough..
As I mentioned above my workout drive is slacking!!!
HEADS UP ZUZKA: Thinking of canceling my membership if I’m feeling the same after this week.
Private Member |
kingsbridge, devon, uk
Amber
Why don’t you do the beginner cardio and strength for a while to get you going again.
When I feel unmotivated I think about what I really ,really want in the long run
Do I want to feel as good about my body as possible or feel bad because I haven’t done anything?
Body image is something I and a lot of other women deal with daily and I completely understand.
Hope this helps a little
Alex
Private Member |
toluca, state of mexico, mexico
Hi Amber, stop and think about what you deserve in life, Don’t you know that doing at least a few minutes can make you feel happy? It’s only your desition to feel good or bad, is not only about the way you look. The way you feel is what you reflect, so don’t stop moving never and keep on with us !
When I want to feel extra motivation to work out and feel this happines for life is watching “Rocky IV” maybe is not that girly but it makes me remember that I decide muy own future!! You’ve got two babies, I don’t know you, but I definitely want to be a good example for mines someday come on! You can feel much better right now if you decide it!! Good luck Amber!
Private Member |
kingsbridge, devon, uk
That is so true Krista
I think you put it across in a much better way than me
Good luck Amber
Xx
Private Member |
ky, usa
Amber, quitting the Zgym sounds like a sure way to feel worse about yourself. To feel better why don’t you choose some easier workouts that do not have an x in the title and work your way up. If you stay consistent you WILL see changes and that is the best motivation you can get 🙂 I hope you feel better soon. I also have 2 children but thanks to Zuzka and my consistency, I am in way better shape than before I had kids and feel much better about my body now.
Private Member |
Oh dear, im totally with the girls who suggest you do the beginners workouts. I think we all know how difficult it is to get back on track. But sweetie if you leave Zuzka you will not have motivation at all probably and it isn’t what you want is it? You want to get back on track and to smile when thinking about yourself. If beginners are too long just do a five minutes workouts, maybe even everyday? :):) please, please try… You know how much energy workouts give you for the whole day!! Just when you go shopping or do sth at home visualise yourself doing these five minutes workouts – and really imagine yourself doing it, believe me (I do that whenever there is a hint of an excuse not to workout) it bloody works 😀 You basically set your mind and it believes that you workout hence everything is mentally ready for it, and then you come and you just go for it, 5 minutes later you are so proud of yourself
xxx
try
just try
🙂
Private Member |
Just remind yourself that you are doing this for you and your family. And don’t you deserve that little time a day to focus on just you?!
I also had a month or two around the start of my membership that I did not do the workouts daily. I needed to get into the routine again, and I was focussing too much on the way my body looked at that moment, which was a bit discouraging. But after I while I managed to switch my focus back to what mattered most, how much stronger I felt after each workout.
Please keep trying… for you! And I second the idea to do some beginner workouts first! (Especially because you can always increase intensity when needed and it might get you into the routine of working out again without feeling you failed! But to be honest, a lot of these workouts are really instense and we barely make it through, and it is supposed to be that way, right:)).
You can do it!!!!
Private Member |
I’m so glad to see a new kettlebell workout on Saturday!!!! I really love them and been missing them!!!
Private Member |
Oh, this looks great Zu! I am SO looking forward to our new acc features so I’ll be keeping fingers crossed for everything to go smooth! Arm balance workouts are more then welcome too, I need to work on my handstand so this will really be a good thing… 🙂
I will not abandon my Summer shred workouts, we have that special love hate relationship (though love wins 60-40), haha!
Anyhow, can’t wait to start my new week!
xxxx
Private Member |
bicester, oxfordshire, united kingdom
I knew that, soon as the summer shred series are over, benchmark is back fuj fuj fuj. I got to do it tomorrow, over done with 🙂
Oh what about strength series ? We done cardio so we can focus on our strenght. Just an idea 🙂
Private Member |
switzerland/, france
I didn’t notice there as a beginner’s workout schedule, that is great. Not that I consider myself a beginner, but it is good option for weeks where we want different option (e.g. tired but want to keep moving, recovering from sore intense workouts, summer time activities taken up our energy : swimming/hiking/biking all day around)
Private Member |
YEEEESSSSS!!! New kettlebell workout on saturday! 🙂
Private Member |
holland, pa
Hi everyone! Not totally new to Z gym but new enough that I have a basic question :). For series like body crush that we have this week…since to wo is #20 should I go back and start at #1 since this is new to me? Or is it ok to start a series like this at #20 because it’s part of our wo schedule for the week? I think for series like body crush id be ok since it’s just body weight, but ones like KB I should go back since I still need to work on moves like one arm swing, clean, etc. thanks for any advice!
Private Member |
tx, usa
Hey Holly!
You should be fine to just follow the current schedule. If you still need practice on your form or aren’t feeling 100% confident with kettlebells, there are a few beginner kettlebell workouts in the zygm archived workouts. You could do those until you feel more confident with the bell.
Private Member |
holland, pa
Thanks very much Malia! That helps 🙂
Private Member |
lake tahoe, nv, usa
Hi Holly, For series like Body Crush, you don’t have to go back to the first one. Just jump right in and follow the workout schedule. The only workout series that became progressively harder is Kettlebell. If you see a kettlebell workout in the menu, and you’re new to kettlebell training, then I suggest you substitute for one of the Kettlebell workouts for ALL LEVELS. Those are for beginners – #1 being the easiest one and #12 being the most difficult. Once you successfully complete this series, you can jump into any of my Kettlebell workouts.
Private Member |
holland, pa
Great – thank you!
Private Member |
tx, usa
When is the deadline for turning in “after” photos for the contest? Is it July 1??
Private Member |
lake tahoe, nv, usa
Yes it’s July 1st 🙂