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Workout Schedule for the Week of March 9th
Workout Schedules | March 08, 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.
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Monday – Body Crush #15 (New in ZGYM)
Your second workout can be Body Crush #9 (upper body)
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Tuesday – Cardio Shred #11 – Lifted Butt Series (beat your personal best)
Your second workout can be Kettlebell Workout for All Levels #4
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Wednesday – Beginner Cardio #1 (new in ZGYM)
Your second workout can be JRC #5X
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Thursday – Cardio Shred #12 – Tabata (beat your personal best)
Your second workout can be 5 minute workout #20
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Friday – 5 minute workout #26 – Legs & cardio (new in Workouts)
Your second workout can be 5 minute workout #15
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Saturday – Kettlebell Workout #5 X – Full Body (New in ZGYM)
Your second workout can be JRC #4X – Extreme Cardio
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Sunday – Power Yoga #12 (ZGYM) – Stretch and Tone
Your second workout can be Body Crush #5 – Super Butt 300 reps
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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 |
Z, do you have any recommendations for someone who would like to be a personal trainer? Like…how to become one.
Also is there a reason why you only use 6 lbs dumbbells? I am sure you can do more than that soim just asking 🙂
Thank you <3
Private Member |
moscow, russia
It’s very interesing question ’bout weights.) I’m waiting the answer with you.
Private Member |
lake tahoe, nv, usa
I use only 6lbs because I have also my 26lb kettlebell that I use for building more strength. The lighter dumbbells are not as effective for lower body exercises, but they are enough for the type of exercises I use them for. That said I’ve been thinking about getting 10lb dummbells just to have more variety and options. Not every exercise can be done with such heavy weight so the best way to set up your own home gym is to heave a pair of heavier and lighter dumbbells, and two different sizes of kettlebells as well.
Private Member |
Thank you Z 🙂 is it ok to push yourself with heavier weight even if it takes longer to complete the workout? I don’t know if it wouldn’t be too much though since the workouts are intense enough…
Private Member |
Looking forward to that kb workout on Saturday!
Private Member |
This week is all about cardio…since i seem to have lost more weight than i wanted, i am now trying to swich one cardio (or two) per week with a KB wo…could you please advise if this is Ok…I would not want to moove far away from your plans for us…
Private Member |
lake tahoe, nv, usa
I think that you can totally adjust the workout schedule according to your own needs. If you want to focus more on strength training, then kettlebell workouts would be the best choice.
Private Member |
Your reply is ooh so motivating! Tnx!
Private Member |
moscow, russia
Zuz, are you going to shoot something like onle abs WO or leg/butt WO like you did before in the old Zgym?) More split-workout?) I’m not insist, just asking.) Thank you for all work that you do. With your WOs my butt finally starts to be more rounded and more high. Thank you. Thank you from my heart.
Private Member |
lake tahoe, nv, usa
Hi Lisa,
I will absolutely do more targeted workouts if that’s what you guys want 🙂 Im happy to put together workouts and schedules that will get you what you need, so don’t hesitate to ask. The more suggestions for the ZGYM content the better for all of us.
Private Member |
paris, Île de france, france
Ho cool surtout les fessiers et abdos svp <3
merci d'avance Zuzka.
bisous!
Private Member |
toluca, state of mexico, mexico
Hi Zuzka!
Thank you for this new week! I´ll do my best in every workout, each week I´m excited because I really love to workout with you! Have a great week!! 😀
kss
Private Member |
lake tahoe, nv, usa
Thank you I really appreciate it 🙂 so glad to have great workout buddies like you
Private Member |
I also would love to see more w-o focused in specific areas. I stated working out with you many years ago and I used to see better improve in my body back then, my butt is my problem area, with full body w-o I don’t see much results, as sometimes is necessary to isolate certain groups of muscles to be able to see the result we want. Please concider do those types of
w-o again.
Thank you Zuz.
Private Member |
switzerland/, france
my focus this week, will be to not work too many extra hours so I can have time for proper lunch workouts (outdoors, as usual) and get good long restful sleep. I will be on my Busting hormonal timing and should be the first month where I really experience this new approach to workout , although I typically tend to workout more, and be more energetic once my periods are finished, and for about 2 weeks. I will stick to typical Zgym workouts! + my new mini-morning routines.
-spring is around the corner, and my sporty vacation in 6 weeks, it is about time I get better performance to enjoy being outdoor and do sport as much as I like. Yay!
Private Member |
I had to get up at 5 am to get to work on time so last night I studied kettlebell wo number 1 for advanced warriors. I was so sweaty and didn’t realize how sweaty I’d be from lifting heavy and not cardio based. I love mixing things up. I didn’t feel be back too much while working out and I used a 25lb kettlebell. A few hours later I feel my entire back. And my hips hurt too. I tried to focus on my form as best I could. Is it OK to feel my whole body hurt after a workout like that? I plan to do body crush 15 tomorrow 🙂 Thank u for all u do z!
Private Member |
Clarification I did that kettlebell workout this morning at 5.
Private Member |
Hi Z and everyone!
I think I will stop a few days, until weekend because my knees hurt after almost two weeks. I have continued but I am not better and I can not do the exercises with proper form so I think I will take a few days of rest and Saturday I will try to continue