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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 |
kraków, poland
Hi everyone!
For the Z-special enough to buy one thing: dip-station or equalizer bars? Or need to both? Thanks for the answer someone. 🙂
Private Member |
You will only need one of them:)! It is basically the same, although both have some different benefits to them:).
(I think the dip-station might be a bit sturdier, but you can change the position of the equalizer bars (which I have) and I think it takes up less space).
Please someone correct me if I am wrong though!
Private Member |
Even though my upper body gets enough work from the current Zgym workouts, I bought myself equalizer bars a while ago (just for fun and extra motivation) and it is AWESOME that I can use them in the Zgym now!
And I love the favourite feature as well:)!
Private Member |
Great new weekly workout schedule! 🙂 I like it that you put arm balance with every 1st scheduled workout, making us do it. Now there won’t be skipping it at all! Yes! 🙂
When it comes to dip stations and pull up bars – I am happy that you will fulfill wishes from other warriorz that want to do those workouts, but Im going to stick to the ones that we already do bc it’s enough for me. Of course i will try the modifications.
FAVORITE feature – YES! Thank you, thank you! You are the best! 🙂 I can’t wait to start using it.
Happy Monday everybody
Private Member |
Hi everybody!
I don’t really want to buy more equipment so, as long as there are alternatives without those, I’m all for it! Have a nice week!
Private Member |
Great new features, by the way!!! This site is becoming even better, so glad to be part of it 😀
Private Member |
Hi Zuzka. I have been wondering about investing in an Equalizer for a while, and would definitely buy one of you incorporate it. Annoyingly I have just strained my shoulder doing a separate upper body challenge (this is what happens when we cheat on zgym!). Really hope I’ve recovered by Saturday!! Thanks again for responding to our suggestions, it’s really appreciated xx
Private Member |
mza, argentina
I cannot find where to mark the favourite WO. It doesn´t look as new features at all, here looks the same as always!!!
Maybe you can think in a butt WO challenge??I love them and I think every woman does!
e
Private Member |
ky, usa
There is a button at the bottom of the workout to mark it as a favorite but then hitthe button at the top that says “My account” you’ll find it there 🙂
Private Member |
mza, argentina
thanks!!! i found it 🙂
Private Member |
I personally would appreciate if your workouts stay as they are in regard to equipment. That’s one of the things that seperates you from many others in the fitness industry! your workouts are REALLY home-workouts that do not require tons of equipment! Some DBs, KBs… that’s fine ok – but please keep it simple!
Lots of love from a concerned fan from Austria.
Private Member |
ky, usa
Zuzka, I really LOVE gym! In all my life I have never been so excited to get up in the morning and workout with you (not even in the body rock days). I never thought I’d be someone who could workout in the morning but I can’t even drink my morning coffee without checking to see what you have planned for us. That being said, PLEASE don’t require us to get/build new equipment. I know you will offer modifications because you are great about that, but on some level I know I will feel like I’m not getting in the “same” workout and feel a little left behind. Thanks so much for all you do and for asking for our feedback. I love the favorite button and can’t wait to be able to upload a picture through your site !!!
Private Member |
Just what I was thinking Rachel! I would honestly rather save money for a new heavier kettlebell for swings, then getting a dip station. I know a lot of people wont agree, but I have a lack of space in my apartment and I know I wouldn’t use it as much as other free weights we already have, so I am really hoping that workouts won’t go in that direction…
Private Member |
lake tahoe, nv, usa
I think there are more people like you, that are in similar situation and would rather use free weights. I will add a special workout with that equipment here and there and always do variations for everyone else so that no body get excluded.
Private Member |
Thank you Zuzka for responding and “clearing” that out! 🙂
I don’t mind you fulfilling other Zgym members their wishes for those kind of special workouts since they already have the equipment needed, that’s totally okay and great…
p.s. Gotta agree with Hannah’s comment down bellow this one about making the best decision in a while and joining Zgym last November – it sure was and I so enjoy it! 🙂
Private Member |
ponte vedra beach, fl
I was feeling the exact same way. Before I found Zuzka I was looking heavily into Bodyrock and what held me back was the use of the equipment I didn’t own and didn’t have the money to buy. Also, I couldn’t really get into those people. I came across Zuzka’s name in a comment on a review about Bodyrock and this person was saying how zuzka is so much more motivating and awesome. I googled her and never looked back. Best google search ever. I’m glad I will be able to continue without feeling like I’m totally missing out. 🙂
Private Member |
ky, usa
For some reason I haven’t gotten an icon alerting me that you replied to me today…you’ve probably been awaiting moderation again 🙂 I also agree with Hannah….love the Zgym!!! You know I joined after she offered it free for a couple of weeks around New year….Brilliant move Zuzka!!!! I’m so happy I joined 🙂
Private Member |
U got it right! I was on “awating moderation” situation again, so I guess that’s the reason for not seeing my reply. Lol 😀
I came to Zuzka’s fb page last October (when I finally recovered from my knee situation) and read what happened with everything and about her starting her own Zgym and I was like okay Im game.Started in November and it was the best decision I made. Zu is just unique! Invested in kb, heavier dumbells and jump rope and the rest is history. 🙂
Private Member |
I agree I m saving up for new kettlebells free weights and more equipment I need do her workouts!
Private Member |
Best money you will invest for sure! I had to put some money on a side but it was worth it! I love my weights and my Tinkerbell (KB lol) 🙂
Private Member |
Rambella is what I named mine! Lol
Private Member |
Instead of favorites, the folders should be named love it/ hate it. Benchmark workout would be the first one in there! Thank you for adding that feature. 🙂
Private Member |
YEEAAAAHHH Upper Body workout 🙂 🙂
Saturday’s workout is already in “my favourites” (at least in my head it is!)
Thank you so much Zuzka, I’m super excited about it! <3
ZGYM really is something special, you read every single comment and respond to so many of them.. I know quite a lot Fitness trainiers, personally or via Internet, but you are most certainly the most dedicated one. And in my opinion your workouts are the most effective and fun. best decision ever that I joined Zarmy last November 😉
Private Member |
Hey Hannah! I agree with the 3rd paragraph completelly, lol! 🙂 Im not hating on the Upper body workouts at all, just they wont go to my favs fasho! 😀
Private Member |
Hi Tanja! Haha yea I know what you mean, because I used to despise upper body workouts as well ! 🙂
however my boyfriend goes crazy for calisthenics (which is basically strength training with merely a bar), so I started practising pullups with him and… yea suddenly I thought its really cool to have strong arms/back 🙂 I can rreaally recommend you to try it, its kinda addictive.
Private Member |
Those calisthenics exercises look craaay craaay! Your boyfriend is obiously in a great shape if he is able to do them. I envy him for it! They look sooo bada** 🙂 If I find a pull up bar for a good sale price I might get one, but those dip stations are too big for my home (take too much space)… Still I am looking forward to seeing what has Zu prepared for Saturday 🙂