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WORKOUT SCHEDULE FOR THE WEEK OF MAY 30th
Workout Schedules | May 29, 2016
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.
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.
As some of you may know I’m currently in Prague. I’m now really late with my Food Journal. It’s been a super busy week, but I’m working on it to catch up.
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Monday – Killer Legs Workout #6 (Beat Your Personal Best) + Power yoga of your choice
Your second workout can be Cardio Shred #24
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Tuesday – 12 Minute Body #4 (New in ZGYM) + Power yoga of
your choice
Your second workout can be Body Crush #25
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Wednesday – Jump Rope Cardio Kettlebell #1 (Beat Your Personal Best)
Your second workout can be Summer Shred #8
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Thursday – Summer Shred #9 (beat your personal best) + Power Yoga of your choice
Your second workout can be JRC #11
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Friday – 5 Minute Workout #77 (new in Fitness) + Power yoga of your choice
Your second workout can be 5 minute workout #67
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Saturday – 12 Minute Body #5 (New in ZGYM)
+Power yoga of your choice
Your second workout can be Kettlebell Workout #9
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Sunday – Power Yoga #52 (New in ZGYM)
Your second workout can be Power Yoga #44
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Workout Schedule for Beginners
If you’re a beginner and you have just joined ZGYM™ for the first time, you should be focusing on building your strength and endurance via beginner workouts so that you can eventually progress to workout series such as Cardio Shred, Body Crush, Kettlebell Workouts, Jump Rope Cardio, etc.
If you stay consistent and workout daily, you can get there in just a few weeks. Remember that everything takes time and practice, but nothing is impossible. EXERCISE DAILY!
There are 10 workout routines in Beginner Cardio Series, 10 in Beginner Strength Series, and 12 in Kettlebell Workouts for All Levels. You can find all of the Beginner Workouts under ZGYM > Series Title > Beginner Class. This is how you can rotate them in your weekly workout schedule:
WEEK #1
Monday – Beginner Cardio #1
Tuesday – Beginner Strength #1
Wednesday – Kettlebell workout for all levels #1
Thursday – Beginner Cardio #1 (push yourself more and try to be faster)
Friday – Beginner Strength #1 (give it your max. effort, and be faster than you were for the first time)
Saturday – Kettlebell Workout for all levels #1 (try to complete more total reps)
Sunday – any Power Yoga Workout
WEEK #2 – WEEK #10
Is the same structure as week #1, but you will change the workouts from Beginner cardio #1 and move on to #2 and Beginner Strength #1 to Beginner Strength #2. The same with the Kettlebell for All Levels. Every week you will pick the next workout in line.
This way, you will have 10 weeks to complete all of the Beginner Workouts (Cardio & Strength) in the ZGYM™ and build your strength, cardio and flexibility for my high intensity routines.
WEEK #11
In this week you will finish the Kettlebell Workouts for All Levels series and try some of my easier routines from the advanced series. This way you will ease into the main weekly workout schedule…
Monday – Kettlebell Workout for All Leves #11
Tuesday – Body Crush #1 (bodyweight workout)
Wednesday – Kettlebell Workout for All Levels #12
Thursday – Cardio Shred #1 (using weights, and jump rope)
Friday – Kettlebell Workout for All Levels #11 (push yourself harder than the last time)
Saturday – Kettlebell Workout for All Levels #12 (beat your personal best)
Sunday –Power Yoga Workout – any routine you want
WEEK #12
Congratulations!! You’re ready to start following the main workout schedule on the side bars. Those workouts are not easy, but you have come so far and built so much strength that you’ll be only making progress moving forward. You can always modify any exercise if it’s too hard and go at your own pace. Just don’t lose what you’ve gained over the past 11 weeks by procrastinating!!
Private Member |
Thank you for posting the schedule on Sunday. I love to be able to plan for the week ahead!
Private Member |
kraków, poland
This week looks rock! And there is no Wednesday warrior workout…
Private Member |
kaunas, lithuania
Zuzka, what do you mean by “but caution should be taken to ensure that you’re not regressing by draining your energy too much” ? Where is the limit? How can I know,understand it?
Private Member |
germany
You can do one hiit workout in the morning and one in the evening (for example). Performing 2 of Zuzka’s full length-workouts in a row will affect your performance, as you may already be out of breath. More than 2 hiit workouts a day is also too much, I think… so 2 is basically the limit. I usually complete one workout of 12 to 20mins every morning and add some additional strength training, like practising a few pull ups or doing some power band exercises. 🙂 You can, however, also add a 5min abs-workout afterwards.
Private Member |
caseyville, illinois
I enjoy reading what everyone is doing during their workout days and how they schedule. Thanks for sharing. i very rarely do 2 workouts a day unless i am super energized and then it is usually a short one. i pick a workout ranging from 12-30 minutes and also tack on what i am practicing which is pull ups and wall stands and pistols. If my workout is a shorter 12 min, then i do a 5 min routine or a strength with a light cardio rountine such as the lifted butt workouts or blackdiamond- depends on time and day. i love flexibility and work on that also.
Private Member |
nancy, france
Hmm.. Workout on Wednesday instead of active rest day? Getting us in shape for the summer??
Private Member |
I can’t wait to read your food journal.. especially one when your super busy… that is me with all these kids!
Private Member |
spain
I’d liked to see a “travelling ” food journal too. For example what do you eat on a long plane travel?
Private Member |
new plymouth, taranaki, new zealand
Hey Zuz! I just wanted to say I absolutely love working out with you, I am so happy to be excited about working out again! The different series keep everything fresh – and I can pick whatever I feel like doing based on my shifts. You are kind of my hero! I’m not much of a poster, but I wanted you to know how much of a positive impact you have on my life and how much I look forward to these workouts, and well I just think you are the nicest person in the world! your the bees knees 🙂
Love from New Zealand.
PS the kettlebell X workouts are the bomb.
Private Member |
italy, italy
Hey Zuzka!..thanks a lot for your precious work to improve the lifestyle of the people ;-). I m addicted to sport and fitness and to the healty nutrition since when i was young teen (mow i m 45 old) ..i follow you from 2011 and i LOVE your workout..totally.
Well, sometime i lose my way and i eat all sort of things.. (you know, in Italy to eat is a religion and it s really easy to found an irresistible food.. fantastic bekery, delicious bread, ice cream, greasy meal dish…)
what can i do after this??..what the better way for the organism to regain???…for sure i ll try my best for keep me in healthy way (it s my abit usually)..but sometimes it happenes to me too.
lots of thenks and love
barbara
Private Member |
curitiba, parana, brazil
I do not want to stop looking at this photo! Come on girl…so beautiful! <3
Private Member |
st basile le grand, qc, canada
Was there a problem with uploading the workout for today, tuesday? I don’t have access to it.
Private Member |
Love all your workouts but REALLY missing some longer more challenging workouts. Last few weeks the workouts are shorter. I would love to see more KB training. Your summer shred last year was great.