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WORKOUT SCHEDULE FOR THE WEEK OF MAY 30th

Workout Schedules | May 29, 2016

Zuzka_Prague1

 

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!!

Comments Add Comment

  1. private avatar image

    Private Member  | 
    ponte vedra beach, fl

    I am loving the shorter workouts. I do 2 a day so I’m good with short. I’m so proud of my husband. He is on week 5 of the beginner series. Can’t wait for him to join me for the weekly schedules!

  2. private avatar image

    Private Member  | 
    wroclaw, poland

    Hi Zuzka!
    I want to be sure about a daily schedule. What does it mean “+ POWER YOGA of your choice”? Do I have to make it also and/or the second workout? Or: the second workout but not yoga. I’m a little bit confused. To put it simple: is power yoga a part of every day routine? Thanks for you answer. And by the way – your workout for today was marvellous as usual! 🙂

    • private avatar image

      Private Member  | 
      kraków, poland

      Hi, Herma! I want to help you. 🙂
      “Power yoga of your choice” means you can do it like cool down and stretching after the main workout (doesn’t mean a second workout). Zuzka has started to write this way when she has posted the power yogas for side and forward splits that we have enough practice for it. 🙂

      • private avatar image

        Private Member  | 
        wroclaw, poland

        Ekaterina, thank you very much! Your comment was really helpful. Now, everything is clear and I know what to do. Ufff 🙂

  3. private avatar image

    Private Member  | 

    Hi there! I am working on week 10 of the beginners series and have been happy with most of my results – toning of upper body, abs, and lower thighs. But, I need suggestions for seeing more significant changes to my upper thighs and butt. After 10 weeks, with changes in diet and working out everyday, I’m not seeing much change in that area. It’s my “problem area.” For those with similar body types or Zuzka, should I include additional lower body videos or exercises to my routine? Any fat burner suggestions as that area of my body is my cellulite area. Thanks!

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