Monday, April 27, 2015

More of Lisa Before and After Photo's, Zuzka's Latest Schedule and Workout

Do you guys remember this pic of Lisa? I have posted it before. This was when Zuzka first left and a new hosts were coming in. Lisa was CLEARLY more muscular than the before pic they posted of her on FB over the weekend. I think that before pic must have been prior to working out at all - or perhaps just before she started bodyrocking on her own - not as a host. BR themselves posted this way back in the day too on their own web-site.



Zuzka posted her latest schedule AND has this week listed with 2 workouts a day - if you so choose:
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 #17 (New in ZGYM)
Your second workout can be Body Crush #8
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Tuesday – Body Crush # 12 (beat your personal best)
Your second workout can be JRC #8
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Wednesday – Beginner Cardio #8 (new in ZGYM)
Your second workout can be Cardio Shred #13
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Thursday  – Kettlebell Workout #1 (beat your personal best)
Your second workout can be 5 minute workout #7 and 5 minute workout #8
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Friday –   5 minute workout #32 (new in Workouts)
Your second workout can be Beginner Cardio #1
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Saturday – JRC #12 (New in ZGYM)
Your second workout can be Kettlebell Workout for All Levels #1
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Sunday – Postural Therapy #1 – Lower Back Pain (New in ZGYM)
Your second workout can be Power Yoga #1
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Now I've said this before - Zuzka prefers you to do 2 workouts so you can give it your all. I totally understand that, but I find that hard to do. I'd rather have one longer workout. OR sometimes I'll workout say at 6am, and then teach a yoga class at 10am. So there is a break, but no so much so that it interferes with my whole day. I also would not do 2 hardcore workouts in a day. One hardcore, one yoga, or one hardcore yoga workout and easy weight training. But that's me! 
I have been taking things up a notch and will do so for the next month as Memorial Day weekend is the start of summer around here and that mean bathing suits!!!! :) 
Zuzka's first workout of this week is Cardio Shred #17 - shoulders and butt. She says it is a weird combo to do together - but I'll admit, these are my 2 favorite body parts to workout. Love working that booty and my shoulders. :) 
What's your favorite?


8 comments:

  1. Booty and shoulders are great, but my absolute fave is BACK! Pull ups, deadlifts, rows... omg I LOVE! My cardio workout this weekend was actually 5x100 deads (60 % of bodyweight) with 1 minute break and it was the most intense cardio i have done for months :)

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    1. 5 times 100 deadlifts? So 500 deadlifts? Yikes!

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    2. 500 deads - took about 45 minutes and burned over 600 calories

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  2. Lol I am also working a little harder for summer season. Us moms always end up bending over a lot in our swim attire and I hate the wrinkles in my stomachs when I bent to reach for things. Pick up children

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  3. Lisa looks great on this pic! I love to work out butt and back :)

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  4. I'm taking things up a notch, too; am only in my second week and am trying to not get frustrated.... I know there's a period of time where the body adjusts and things start to happen but I'm trying to not be impatient, lol. I am also going on vacation in August so I want to jump start everything. It's been a lot of trial and error so far but I hope to perfect it (and see results) by Memorial Day.

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    1. Don't get frustrated! Just keep working on getting stronger. That works the best. My goal is Memorial Day weekend too. New bathing suit!

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