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Workout Schedule for the Week of March 2nd
Workout Schedules | March 01, 2015
Hi guys,
Here’s your schedule for this week. I have 4 new ZGYM workouts lined up and one for my new 5 minute Fridays. I’d like to give you heads up for Monday’s Cardio Shred – it’s really brutal, but it’s one of the best workouts for shaping up your butt!
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 – Cardio Shred #13 X – Super Butt (New in ZGYM)
Your second workout can be Body Crush #1
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Tuesday – Body Crush #13 X (beat your personal best)
Your second workout can be JRC #3
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Wednesday – Kettlebell Workout for All Levels #12 (new in ZGYM)
Your second workout can be Power Yoga #4
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Thursday – Cardio Shred #10 (beat your personal best)
Your second workout can be 5 minute workout #23
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Friday – 5 minute workout #25 (new in Workouts)
Your second workout can be ZWOW #2
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Saturday – JRC #8 X (New in ZGYM)
Your second workout can be Body Crush #3
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Sunday – Power Yoga #16 (New in ZGYM)
Your second workout can be Cardio Shred #2
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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 |
mtl, qc, canada
Looks like a goog week!
Private Member |
Looks good Z! I’m excited for another week working out with you ;)! Hope you had a nice weekend.
Private Member |
toluca, state of mexico, mexico
Hi Z!!
Private Member |
toluca, state of mexico, mexico
Looks like a challenging week!!!! I’m happy to workout with you! Have a great week
Private Member |
toluca, state of mexico, mexico
Hi Z!!
Private Member |
bogotá, d.c, colombia
Hi thanks for posting early, is important to write down the schedule on my agenda along with the other habits I’m working on like drawing, writing, reading, and finally after having a mess with my debts, money tracking. Have a great week.
Private Member |
Hi
ZGym schedule looks great and challenging as usual!!!
One question that I have in regards to the 2 workouts is: I usually do both but because of my schedule, I can only do them back to back.
It is exhausting and I understand your concept of resting in between each one, but I can only do it this way. Am I not benefitting from these workouts as much because of my schedule?
Thx Z.
Private Member |
Hi to the community, so, 5 workouts of 1hour @least in total for me yesterday in 3 times, morning, afternoon, midnight. Also about 10 mins in total warm up & stretching routines before & after the workouts. The last one before I sleep was the power yoga #10, that I didn’t make any warm up or stretching for this one of course. Today I have to struggle the 2 workouts of the schedule @least, maybe in a row, maybe not, but only @night. cause I had some jobs to finish at the morning. Also I want to say that I didn’t make any JRC’s last week, cause of my ‘free room’ issue about the jump rope, but any time I exchange them with other workouts. a last thing, I keep my promise not to eat any meet, except some fish (very rarely) for 40 days, 32 days left more. 😉
Private Member |
..any ‘meat’ I mean, lol lol lol, xD.. maybe I should stop to eat and some ‘meet’. Who knows, 😀
Private Member |
t&t
this is so great! thanks for the suggestions zuz! Can’t wait to do them all!
Private Member |
What does it mean when you reference 2nd workout?
Private Member |
I am not Z, but I wanted to reply to you and share my opinion. 🙂
Second workout means that if you think 1 short intense workout (up to 15 min) isn’t enough for you or you want to see faster results, that you can do another workout like Zuzka suggested. BUT she keeps repeating that to see better results it is far better to have couple of hours of rest between the workouts instead of doing 2 workouts together without a rest – since I know from my experience you can’t do to 2 HIIT / Cardio workouts with 100 % effort. Either you will save your energy on the first to have it for the second, or you will slack with the second because you have no energy left to max out and you will only be mentally satisfied but you wont see changes you expect.
I do the week schedule workout in the morning and then later in the evening I do one of her suggested 2nd workouts or pick a kettlebell workout if I feel like lifting some weights.
Hope I helped. 🙂
Private Member |
very helpful, thank you
Private Member |
You’re welcome 🙂