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Workout Schedule for the Week of May 25th
Workout Schedules | May 24, 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 – Summer Shred #3 X (New in ZGYM)
Your second workout can be Summer Shred #1 X
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Tuesday – Summer Shred #4 X (beat your personal best)
Your second workout can be Summer Shred #2 X
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Wednesday – Beginner Strength # 2 (new in ZGYM)
Your second workout can be Kettlebell for All Levels #12
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Thursday – Summer Shred #3 X (beat your personal best)
Your second workout can be Cardio Shred #12X Tabata
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Friday – 5 Minute Workout #36 BUTT (new in Workouts)
Your second workout can be 5 Minute workout #13
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Saturday – Summer Shred #4 X (Beat your personal best)
Your second workout can be JRC #7
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Sunday – Postural Therapy #5 – Neck Pain (New in ZGYM)
Your second workout can be Power Yoga #7
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Workout Schedule for Beginners
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Monday – Beginner Strength #1
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Tuesday – Beginner Cardio #1
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Wednesday – Beginner Strength #2
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Thursday – Beginner Cardio #2
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Friday – Beginner Strength #1
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Saturday – Beginner Cardio #3
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Sunday – Postural Therapy #5 – Neck Pain (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
Ohhh. Summer Shred #2 again.
I can not wait when I will have weight. I feel like I’m losing a lot.
In my city is problem find KB less 16kg… And even in country… But with DB I feel that is hard.
Private Member |
viña del mar, chile
Wowwwwww!!!!!!!!! Amazing schedule for this week!!!! I love it so much and I’m soooooo happy because this is a real challenge ! Nothing is compared to Zu (ZGYM) workouts! We can ( must for me) repeat summer shred # 1 and # 2 !!!!!! Awesome, great, fantastic etc..etc.. !!!! Thank you Zuuuuuuu you’re, like I said other time…TOTAL !!! 🙂 <3 😀 have a wonderful week and see you in some hours more ! 😀
Private Member |
Has the Zshred 3 already been uploaded? I can´t seem to find it 🙁
Private Member |
kraków, poland
“I’m posting new workouts at midnight (PST -8) Los Angeles time zone, before the day starts.” (c)
It is too early..
Private Member |
Thank you 🙂 I forgot about the time zone difference for a minute (I´m in Europe) 🙂
Private Member |
kraków, poland
Me too. 🙂
Private Member |
Hiya, is there a weekly schedule for beginners?
Private Member |
hi
i’m also looking for beginners schedule…..=(
Private Member |
lake tahoe, nv, usa
Hi guys, I’m so sorry for being late with the workout schedule for beginners! Totally my bad, I know I promised.. here you go, I hope you’ll enjoy it!
Private Member |
hi zuzka!
thanks you so much=)
now i have no excuses =)
Private Member |
holland, pa
The recommendation for beginners I’ve seen before is to go to the Z Gym section where workouts are broken out by level and go to the beginners sections. Start with the beginner cardio #1 and do one each day, each week. Then move on to #2, and so on. When you are finished with that section Z just started the beginner strength series so you move to that, same thing…do #1 each day of the week and then #2. Hope that helps!
Private Member |
in the topic “beginner strength she wrote ” I will post a workout schedule for beginners this Sunday as an addition to my regular workout schedule so that you guys who have just started have the same benefits as the rest of us ZGYM members.”
thats why i was looking for it today….=)
Private Member |
That’s what I thought x
Private Member |
i hope we will get it….
but this week i cant work out, cause i had OP, so i must wait at least next WE…
but than i hope i can do my “beginner summer challange”=)…my body really need it =)
Private Member |
holland, pa
Oh, got ya!
Private Member |
are you also beginner as i am(totaly one:) )?
Private Member |
I am. I made it through the beginners cardio and I’m enjoying the strength workouts. I’m seeing a difference in my endurance. If I could control my cravings a bit more I think I would see more of a physical difference 🙂
Private Member |
i did beginner Cardio series in 3 weeks all (and not each in a week), but than i really didnt have stanght and power cause my second work and Op, so now i didnt workout about 2-3 weeks =((( so the difference is gone again (i also cant control my cravings)
but when i will be allowed to do some sport i’ll start again…and this time hoppfully for a longer term =)
Private Member |
holland, pa
Sort of. I’ve been in the Z gym for several months and did Z cut before joining for a few months but I’m nowhere near where I need to be. I’ve improved a lot but I’m still learning the KB stuff for sure. Welcome and all the best!
Private Member |
thanks, i hope i’ll see my changes also soon =)
Private Member |
ellijay, ga, united states
OH MY GOSH!!! I’m soooo excited for the neck postural therapy! It’s the one I’ve been waiting for the most! I get neck pain a lot, causing migraines (just dealt with a bad one overnight). I’m super-excited to have something I can do to try to help it from home!! Thank you so much, Zuzka!!!
I stuck with the schedule last week (but with mountain biking, yesterday!)…but I swapped Friday and Saturday, in order to have a shorter workout Saturday. (Hopefully swapping things around every now and then doesn’t impact the effectiveness! I’m excited about this series!)
Private Member |
pittsburgh, pa, united states
Sometimes I swap days too if my schedule doesn’t allow the regular plan – and I wonder the same thing (if the order of workouts each week impacts the effectiveness!). Either way, I’ve seen more results from Zuzka workouts and consistency than I have in the past 3 years of other workout regimens. I’m stronger than I’ve ever been, thanks to Zuzka!
Private Member |
If the link to summer shred #3 isn’t active, go to gym by series title and look in Zspecials.
Private Member |
So good to be back!
Private Member |
georgia, usa
Summer Shred #2 is so challenging for me! Love and hate seeing this one again on the schedule this week. I’m a day behind in the series, so at least I have one more day to not be on deaths doorstep.
Private Member |
great to have beginner schedule, totally great! now everyone is on “serious” track 🙂 will they keep coming?