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WORKOUT SCHEDULE FOR THE WEEK OF JUNE 29th
Workout Schedules | June 28, 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
You guys have been asking a lot for some upper body workouts involving special equipment such as the dip station, pull up bar or equalizer bars, so I have a new one for you this Saturday. For those of you who don’t have this equipment check out these links below in case you want to purchase the equipment. If it’s something you guys want to include more into our training, let me know in the comments below. If you don’t have the special exercise equipment, don’t worry I will give you different alternatives of exercises you can do with the equipment you already have.
Here’s one Dip Station I found online for a good price.
These equalizer bars are even cheaper and adjustable.
Here’s a step by step DIY dip station out of PVC pipes you can make at home under $40.
You can also use a regular pull up bar for pull ups and knee raises, and a sturdy chair or coffee table for dips.
P.S. Notice the new feature! Now you can mark your favorite workouts in the ZGYM and have them bookmarked in your personal account. The next step will be to let you upload your profile photo within your account so that you don’t have to use gravatar anymore. Everything takes time, but as you can see, changes are coming along and we keep improving 🙂 There’s so much more to come, but all that matters is for you to enjoy a community that is supportive, strong, and motivating. All of you ZGYM members who are leaving hundreds of comments are the biggest supporters of this community and I wanted to thank you for that.
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Monday – Cardio Shred #19 (New in ZGYM) + Arm Balance #1
Your second workout can be Body Crush #7 X
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Tuesday – Summer Shred #2 X (beat your personal best) + Arm Balance #1
Your second workout can be Kettlebell Workout #8
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Wednesday – Beginner Strength # 7 (new in ZGYM) + Arm Balance #1
Your second workout can be Guns & Pistols #3
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Thursday – Body Crush #11 (beat your personal best) + Arm Balance #1
Your second workout can be JRC #2 X (beat your personal best)
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Friday – 5 Minute Workout #41 (new in Fitness) + Arm Balance #1
Your second workout can be 5 Minute workout #19
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Saturday – Upper Body Strength – Z-special (new in ZGYM) + Arm Balance #1
Your second workout can be Cardio Shred #8 X
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Sunday – Arm Balance #2 – All Levels (New in ZGYM)
Your second workout can be 5 Minute Workout #20 – full body (twice)
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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 #6X
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Tuesday – Beginner Cardio #8
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Wednesday – Beginner Strength #7
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Thursday – Beginner Cardio #7
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Friday – Beginner Strength #7
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Saturday – Beginner Cardio #8
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Sunday – Arm Balance #2 – 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 |
Love the new features! Zgym gets better all the time! Can’t wait for the new advanced strength series. My pull up bar hasn’t been used in a while!
Private Member |
So while my workouts have been consistent (I haven’t missed one), I have been on vacation and not in my normal eating rhythm….so I just don’t feel good. So I am declaring that this week I am going NO SUGAR to get myself back on track. I need a week cleanse!!! Okay….just wanted to write it down so that it is real :). During the school year I am a clean eater 95% of the time and I follow Z’s diet with success….but lately- YUCK! Being a teacher, this time at home during the summer is messing me all up. Here we go!!! Z- if you asked me in a week (or mid week!) how I did it would be a HUGE motivator!
Private Member |
fenton, missouri, united states
Same here Amy! I’ve had a horrible week with my eating habits..junk after junk..now that I am back home I will start clean again.
Private Member |
Thanks for the encouragement!
Private Member |
You can do it!! I got pregnant and became very sick and as a result unmotivated to eat clean & meal prep. This lasted a couple months! But i just kept feeling worse, and heavy and lazy. I started working out again & watching my diet a couple months ago and now I feel SO much better!!
So I know where you’re coming from, and hopefully that can encourage you in your detox!! Good luck – I’ll be rooting for you!
Private Member |
Thank you so much for the encouragement!!! Means a lot!
Private Member |
slovakia
Ladies, I´m also part of it…fortunately just weekend was horrible in my eating habits but anyhow – need to get back on the track!:-)) cross fingers for you!! Have a nice week!!
Private Member |
lake tahoe, nv, usa
How about you letting me know throughout the week? 🙂 That way you’ll feel like you have to stay clean so that don’t have to tell me that you gave up – you know I don’t like that 🙂 haha. I think No Sugar is great. I myself decided to do Keto for a few months again, because of all the benefits it brings. I will share my experience in a post.
Private Member |
Thanks Z! I will reply each night to this post. Drinking my bullet coffee now.
Private Member |
Monday- great day! Ate clean… No sugar! Thanks for motivating me Z!
Private Member |
Haven’t posted in a few days. I’ve successfully had not sugar EXCEPT last night when we went out for my brother’s 40th birthday and I had a few drinks. I was debating..but decided to let “life” happen and relax a bit. Today is my hubby’s birthday (july 4th) so I am hosting a big party here. No drinks or sugar for me. I’m totally content with that, because while it may taste good at the moment- I never feel good later. I am reading about/investigating the keto diet–just not sure I can pull it off!
Private Member |
Haven’t posted in a few days. I’ve successfully had not sugar EXCEPT last night when we went out for my brother’s 40th birthday and I had a few drinks. I was debating..but decided to let “life” happen and relax a bit. Today is my hubby’s birthday (july 4th) so I am hosting a big party here. No drinks or sugar for me. I’m totally content with that, because while it may taste good at the moment- I never feel good later. I am reading about/investigating the keto diet–just not sure I can pull it off!
Private Member |
fenton, missouri, united states
Well….after a week of vacation and sun bathing out at the lake I come back with a swollen and bruised ankle! Boo! I really love these new features. Keep at it Z! I will be back whenever I can walk properly. 😀
Private Member |
lake tahoe, nv, usa
That sucks, I’m sorry and hope you’ll get better soon!
Private Member |
Hi, Zuzka. Hope your having a wonderful day, some days I know I over work my self off and I don’t feel it at the time But, when my alarm goes off I know my body needs more rest I just keep going .Sleepy and tired worrying if I would lose strength. I find short naps are helpful and I actually in increased strength in my deadlift routine .I’m use to strength training and end it with an instence cardio.I guess I fear not being able to lift the usual amount should I relax ? Do you have any suggestions?
Private Member |
I would like some upper body workouts but without the special equipment. I don’t have the exercise equipment and I can’t spend money in the special equipment now. Zuzka, can you give different alternatives of exercises? Thank you very much!
Private Member |
lake tahoe, nv, usa
Yes I will definitely give different alternatives for the exercises, don’t worry, you will still get a great workout in.
Private Member |
I am beyond super excited for the new upper body strength! My husband has his old pull up bar just laying around and I thought one day hmmm.. I should try using it! Lol
Private Member |
lake tahoe, nv, usa
Haha, that’s how I feel about Jesse’s punching bag. I just shot the workout for Saturday, and I don’t feel well 🙂 it was really hard, but I think it’s because of the heat in the studio. So glad I got to use the dip station again, because it’s been collecting dust under the sofa in my office for months! 🙂 haha.
Private Member |
Oh man, I’m so excited for this week!! So many workouts that I can’t wait to do! I have a pull up bar but depending on the workout I might be able to go to the park to do Saturday’s WO since they have dip bars there. I love the favorites feature, Zuzka, thank you for all your hard work!
Private Member |
bogotá, d.c, colombia
LOOOOVE the new feature. Thanks.
Private Member |
los angeles, ca, usa
Love, love, love the save your favorite workout feature! This will really come in handy as time goes on and the library of workouts gets larger!
Private Member |
viña del mar, chile
What amazing schedule week!! Love it !!
I have a pair of equalizer bars, I made at home with PVC … It’s a great equipment to do exercises, sometime I do elevated push ups from there, ticeps dips, abs, etc,,etc.. If you cant buy I cant tell you the size and put a picture of mine (equilizer 😀 not me ) hahahah!
Zu, only want to say that you are changing my life, all the days I have a happy moment because of you; Thank you so much !…, you make a little bit different my daily routine, always positive ! You’re a tremendous and wonderful person and trainer, I’m grateful to meet you and be part of this great community ZGYM !
Have a great week and congrats for all your achievements here, and for us ! Love you Zu ! Bye 🙂 <3
Private Member |
slovakia
Hello Nina, yes please, put the pictures of your DYI equilizer, I´m interested in it!! and also in picture of you:-) – you work very hard, when I read what workouts you go through in a one day, I´m really impressed!!! and I have to agree with you with the statement of Zuzka´s impact on our lives…I couldn´t express it better!! Have a nice day and lot of enthusiasm to Zuzka´s workouts!!
Private Member |
viña del mar, chile
Hi Petra! Thank you for your write ! Ok, but it has to be tomorrow because here is 3 Am 😮 !! I dont believe it!hahhahaha!!! I thought that were 1:30 am..or something like that..I have to sleep faster hahahha!
Tomorrow I’ll take a picture of the equalizers (not of me hahha! ) and I’ll measure and then I’ll write here, ok? Thanks a lot, again for your lovely comment ! Kisses and good night ! 🙂
Private Member |
lake tahoe, nv, usa
Here is the pictures and info you emailed me to share:
https://zuzkalight.com/wp-content/uploads/2015/06/IMG_3689-e1435622134710.jpg
Private Member |
lake tahoe, nv, usa
Sorry I forgot to add the other info when I shared the picture link:
Two 20″ PVC pieces
Four 24″ PVC pieces
Eight 7″ PVC pieces
Four ‘T’ PVC connectors
Four 90 degrees PVC elbows
Eight PVC end caps
One can of PVC cement (make sure it’s one that does not required primer) you also can paint, mine is not
Private Member |
viña del mar, chile
Thank you veeeeeeery much Zuuuu!!!! You are awesome !!!! Love you girl ! Kisses and million hugs !!! 🙂 <3
Private Member |
viña del mar, chile
Thanks Zu !!!!! <3 <3 <3 ….. 🙂 you are the top of the best! 🙂 kisses !
Private Member |
lodz, poland
Hi everybody 🙂
If it comes to me and my upper body strength, I’m perfectly okay with the workouts we’ve done so far 😉
For me, body weight workouts, dumbbell workouts and kettlebell workouts are challenging enough to build up the upper body shape.
But of course I like any new in the Zgym that come along, so I will try the Saturday workout with no dip station or equalizer bars.
Have a great week WarriorZ 🙂
M.
Private Member |
Same here Magda! I am completely ok with the workouts for the upper body that we already do. Of course, Im going to try those modified versions that Zu gives us in these new Z-specials, but I am not gonna try getting the dip station. 🙂
Have a great Monday!
Private Member |
ky, usa
I’m with you guys. No dip station here…hope I’ll still be able to modify the workout. As a woman, i am also happy with the amount of upper body we already do, but I can’t allow myself to miss a new workout!! 🙂