BodyRock.TV

Hi Zuzana,

thanks for another great workout! I’m trying to follow all of yours, and they are really working good.

However, one request: While doing it myself it would be far more encouraging to see you doing all the reps as well, not just the first and the last ones. Seeing others struggle as well gives a lot more motivation somehow. (Also, it makes sure you don’t cheat, but I don’t think you do anyway :))
You could then just split a whole workout in 5-6 parts and release one each day. This in turn means less filming work for you.

Oh and by the way, for building up your push-ups (it’s sad to see you doing them on knees), maybe this site’s something for you: http://hundredpushups.com/ . I started this February and I’m now doing 100 each morning before I go to work.

Thanks for all your great work, keep it up!

Hi Speedbird,

I do all the reps in each exercise – we shoot the episodes from multiple angles so that people can get the best view of how to do the movements, and also to keep it visually interesting. The editor then puts the shots together so that a 50 rep exercise can be shown in 20 – 30 seconds instead of 3 minutes. It is important to see the intensity and how hard it can be and I think that this comes through – especially in my breathing. I want the video to show how hard I am working. There are some episodes of the show that show the full reps – some of the ab episodes especially. We also have to be careful about file sizes etc.

Welcome to the community and thanks for writing me!

Best,
Zuzana

Zuzana,

I can’t tell you how much I appreciate your videos. Your dedication to eating the proper quantity combined with doing the right amount and kind of exercise has really paid off for you and is an inspiration to all of us that watch your videos.

Keep up the great work, and again, thank you!

thinisgood

I’m not much into training stuff .
I need to do some exercises for my aching back due to working for hours infront of a computer. I appreciate your videos. You are doing well.

As a sneaker fetishist, I must add that you look hot with those Nike Shox sneakers. :)

I’ve subscribed to bodyrock.tv.
Thank you for your great work.

ha,ha :)

Thanks for the compliment. All the shoe fetishists are warmly welcomed on BodyRock.Tv – I share your love and your deep passion for shoes in general.

Zuzana.

Hi Zuzana,i love your six pac abs.and you are into yoga as well.wanted to know have you ever done a nauli or a stomach vacuum before.if so can you do a video of it on youtube. if that ok with you.i watch all your video’s you made on youtube.hope to hear from you soon…… Rocky

Hi Rocky,

I have never heard of nauli or stomach vacuum. Can you tell me more about the exercise and what kind of benefits it has? Thanks.

Zuzana.

hey this has been the best ever fitness site that i have come across.i was hunting something like this since a long time… its wonderful .. i would love it if there is a 7 day progrmamme put up according to the weight of the body so that v can follow , that includes each and every part of my body… thanks
i would appreciate a reply

Hi Zuzana its a pleasure watching your videos.

I now know how to work any muscle and not spend any money on those expensive equipment.

Only equipment I can say that I ever think was worth the purchase was the Nordic Track Ski Machine. That really is a calorie killer.

Its so easy to do over 1000 calories on it thats its unbelievable.

But thanks so much for these wonderful videos you have no idea what a huge help this has been to know that I could do all this with just weights alone. I don’t even need to spend a dollar on anymore equipment. Not to mention with equipment I tend not to exercise so much for some reason it makes me to comfortable.

Except maybe an elliptical trainer those are just to sexy I need a good one. I saw a nice one on nordic track website 18″ stride for $500 USD. But shipping to the Caribbean is gonna kill me but I guess it may be worth it.

BTW I agree you look hot in those Nike shoes. There is just something about Nike that I cannot resist.

But I think you will still look sexier in High Heels especially with those sexy legs.
But thats a story for another day. lol :D

Great Workout!

I found your videos on YouTube quite by accident a few days ago, but I’m glad I did.

I always found the Ab Ripper exercises in P90X to be a bit hard on my back and ended up hurting myself a few times. Your workout doesn’t put any strain on my back at all. I love it. Thanks for all your effort for putting together these videos and sharing them with us. :)

Hey Zuzana!

Greetings from Israel!
I really appreciate your videos, they gave me inspiration to keep training and being fit.

I have some questions:

1) how many times a week do you recommend doing this workout? it would be nice for each routine page, that will be a recommendation for how many times a week to do it (or how much to rest between two workouts)

2) I am a male, and I want to get similar body like you, I mean not too bulk, but fit and toned, do you use protein supplements? I am a vegan so I try to understand how to combine training and nutrition.

Thank you,
Adi
Israel

Hi Adi, you can do this workout every other day if you want and do some other workout routine in between. In order to bulk up, you would have to eat a lot and basically train like body builders. If you are interested more in strength training and conditioning, you are on the right site.

Thank you for you answer, that was quick!

I am interested not to be really bulk, but more like you, fit that you can see the muscles and toned, because I am dancing breakdance and hip hop, so I need a range of motion, and flexability, that body builder doesn’t have usualy, right? :)

if I want to go in this direction, you think I should be more like a body builder, or more “your way” to do fitness?

cause I want muscles but not to much, just to be really toned and not to skinny

what do you think?

Thank you a lot!
Adi from Israel

and another quetion, don’t you recommand doing sit ups and abs workout every day?

Thanks

Hi Adi, it is up to you which direction you want to go.

Zuzana,

You state above that you are including exercise descriptions (“check below for the breakdown of each exercise”) – is it not uploaded yet, or am I just totally missing it?

Thank you, and thanks for uploading your videos, they’re a great help.

Catherine, I guess I forgot to post the descriptions :) Thanks for noticing and reminding me.

Hello Zuzana,

First of all, I want to commend you on promoting Physical Fitness. I myself, have been training throughout my life, and my training philosophy and knowledge has changed and evolved with age, in such a way as to match my specific hobbies at the time. Right now the main focus of my training is not to look “good”, but to have a body that’s efficient, a body that can produce power and maintain that power output for sustained periods of time. And, the exercises that I do, are devised by me to specifically meet my training needs, the only exercise that I share with you is the Jump Rope. I was looking through your Ab workout videos, and I may be wrong, but I didn’t see you using Russian Twisters. I have not looked through all of your workout videos, and I may be wrong, but Russian Twisters are quite good for the Rectus Abdomins, and the external and internal obliques. I am pretty sure you already know about such an exercise, and its target muscles, I was just wandering if you ever use it as an exercise while you train.
I hope you have a wonderful day, and thank you for your time

Arturo

Hello Zuzana,

First of all, I want to commend you on promoting Physical Fitness. I myself, have been training throughout my life, and my training philosophy and knowledge has changed and evolved with age, in such a way as to match my specific hobbies at the time. Right now the main focus of my training is not to look “good”, but to have a body that’s efficient, a body that can produce power and maintain that power output for sustained periods of time. And, the exercises that I do, are devised by me to specifically meet my training needs, the only exercise that I share with you is the Jump Rope. I was looking through your Ab workout videos, and I may be wrong, but I didn’t see you using Russian Twists. I have not looked through all of your workout videos, and I may be wrong, but Russian Twists are quite good for the Rectus Abdomins, and the external and internal obliques. I am pretty sure you already know about such an exercise, and its target muscles, I was just wandering if you ever use it as an exercise while you train.
On my previous message I said Russian Twisters, while what I meant was Russian Twists. “Russian Twisters” apparently referred to a derogatory act, and I deeply apologize for using such a term.
I hope you have a wonderful day, and thank you for your time

Arturo

[...] Zuzana – BodyRock.Tv wrote an interesting post today onHard Core Workout 2: Abs Attack Exercises | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]

hello zuzana,
1st thanks for your website, it’s awesome & very motivating for lazy ppl like me !!! i’ve workout 3 to 5times a week since 2weeks and i can see the benefits, but i have a problem & im sure u can help to solve it..
i’ve played golf since my earliest childchood and, because of that, i have a stronger side (the right one) in my abs.. the problem is that now, i can see the difference between the two side and as u can guess it’s not very nice..
what can i do, mademoiselle?

bisous
Julien
PS: i have another question: im 26yo & very thin (138lbs for 6ft high), i wonder what is the perfect weight for my size?

Hi Zuzana,

In the second video you say you’re going to finish with a stretching routine. Will you making a video for that? I’m seriously not flexible from being a runner for so long. Not stretching properly has led to some injuries, which i’m being treated for.

Thanks!

Salma

Also my Mom and I are debating how tall you are. Will you please resolve this debate, and let us know what your height is?
Thank you
Salma

Salma, I am 166cm tall. I don’t know about my weight, because I don’t even have a scale, but I think I am somewhere around 120 lbs.

great workouts,as i m a mrtial artist i can easily understand the imprtance of strength and flexibility with not bulking up.please give some running and power yoga sesssions.

thanks Z.

Hi Zuzana,

Thanks for putting this website together. I was wondering if you can make a post of the stretching exercises that you do after your workouts. I have noticed a warm-up routing on the site but haven’t found a post-workout stretch routine. It will really be a great help.

I am trying to follow up your recommended 7-day intermediate workout routine this week. Scale hasn’t moved yet but muscles have started to tone up, I feel. So thanks again for all the info. :-)

I am sooooo inspired by you and your workouts! Keep it up!

Zuzana you are an isperation! Im am a personal trainer and gym owner from Winnipeg Manitoba Canada and spend all my days thinking up movements and workouts to kick peoples butts and I love the blend you bring to your workouts! Keep it up I love it!
P.S. I Havent had a school boy crush like this since I was 16! lol Keep up the good work! :D

Hello Coach,
I just want to take a moment to say thank you for this ab workout. The exercises are not complicated to follow along, you don’t need a lot of equipment, space, or time. All the exercises are challenging, and best of all, the results are incredible. YOU DID IT AGAIN!. Thank You.

Hi Suzane,

Would you please tell me the very best wsay to work out the back( Dorsal part) I knew the excercices for it, but what do you think the best way to have them well drawned.

How to do work them out?

Thanks

I did a sort of variation of this with no equipment and then 200 skips and 5 hanging knee raises between every single exercise. And then had a Michael Jackson dance party for one in my living room. Your workouts always get me in the best mood. Even when I make them up myself. You were the inspiration, though. I may be talking about the man (girl?) in the mirror here, but I was rock[ing] with you.

I have a food question for you: how do you feel about popcorn as a snack? In a pot on the stove, not microwavable grodiness.

Thanks again for the workout idea. And hey – I’ve never told you but I’ve thought it before – everytime I look at an old workout of yours, I’m struck by the fact that you look even more beautiful and fit now. Which is really encouraging in a culture that tells girls that the closer we get to 30 the more undesirable we become. Way to keep improving yourself. You rock.

Hello Zuzana,

First i want to thank you for this excellent videos.
I started doing these exercises 3 days ago and i already feel the difference.
I’m merging this training with “Butt and Abs Workout” (i must do because i set on computer all day so i need to train my lower body!)

i have two questions
1) is it OK to do so (merging) the time for me to finish them is ~40min (FULL: 1st the Butt and Abs Workout, then Abs Attack)

2) is there any exorcises that i can ignore since some of them get repeated?

Regards
Ahmad

Hey Zuzana,

I just discovered your videos yesterday while goofing around on you tube. I watched a few and thought they were really good so decided to try it out today. It was awesome!

question:
1) my time today was 33.15min and it was my first day but i did all the 50 reps for everything.. is that good time?
2) do you have specific stretches for certain exercises or you usually do a general overall stretch?

Thanks for the video,
Katrina

Hi Zuzana, I was browsing through YouTube at all types of different training videos to discover newer ways to workout, cause I have a fairly big belly that I want to get rid of, and I bumped into some of your videos and decided to check out your web site. Well I discovered something that is quite new to me that I’ve never heard before, like there was actually a study done in Denmark that claimed that you could lose fat around those muscles that are being trained. I heard something about this type of reducing once before and it was said that it was not true, but I never heard that they actually conducted experiments and proved it before. So I’m going to give it a try with some abdominal exercises such as sit ups and leg raises an see what happens after a few weeks. I’ll take measurements before and after. I want to see if it really is true. I wont change my eating habits right away just to see if the exercise does anything on it’s own. I’ll let you know in 4 or 5 weeks what the outcome is.

Hello, Where are from? I ask you, because you have got a czech dring “Poděbradka” and have czech name “ZUZANA”…

Maybe I am Czech ne? Ahooooj :)

Bonjour,
Je suis française et j’aime beaucoup vos exercices car il y a du cardio avec le renforcement mais je suis en difficulté car il y a le problème de la langue et j’ai du mal à savoir combien de temps dure un exercice ou combien de fois il faut faire chaque exercice.
Sandra de France

Bonjour Sandra,
Je ne pense pas qu’elle comprenne le francais…
Mais pour repondre a ta question, elle fais 50 repetitions de chaque exercice… et pour la duree de temps, cela dependra de ta resistance..

Sherilyn

Tak to ahoj, jsem si řikal, že musíš být češka, protože jsou nejkrásnější :)

Very nice, I like your blog.

Cool stuff you got here, I will be sure to come back weekly.

Hi Zuzana

I wanted to say that I think your workout regimens are great and wanted to thank you for posting everything online so that others have the chance to be healthy too.
I am a fairly fit 20something year old, but cannot seen to get rid of my ‘pouch’ – a 1 to 2inch section of kind of flabby belly skin around my navel. An injury has prevented me from being able to run, or else I would exacerbate the injury…….any suggestions in tightening up the area?

hehe (: Zuzana inspires me . <3
=/ but im kinda requesting more vids that target thighs and arms..
but AMAZING vidsss!!! i love them
very helpful

Hi Zuzana,
Thank you very much for all you do for all sport lovers as well for those who just start to reshape their bodies. I used to be a real sporty girl and then I just quit one day to have more time for my boyfriend (huge mistake). I became lazy and now, having a new boyfriend, a former athlete (javelin throw) he has only very sporty friends. So I am trying to do my best to have similar bodies because it is kinda embarassing as they all have from 7 to 15 years more than me but you wouldnt say that from their bodies. Here, in France the Dukan diet is very top, it really works, I hesitated and then I discovered your body rock tv, which is much better as I couldnt live without sweets and French cheese. I wanted to know what do you think about this diet based on eating meat, could it match with your workouts?
Surely I will promote your workouts to anyone.
I am really proud of you (I am Czech as well), it is great to have a job you like and go to bed with the feeling you are useful.
Dik, Marti

Hi Zuzana, I just getting started with your workouts and I´m very excited to star seeing changes and improvements. The thing is that I want to focus to increase muscle tone, resistance and great cardio. I would like to be guided in wich routines for the week you recommend or if you could point some programs that I could follow. I will appreciate this info. In this moment I go to a gym but I want to do the workout at home because my job hours.

Also would you be able to tell me which excercises for great abs. I see a lot of info in your website but I don´t know where to start and what to do, based on my workout objetives.

Thank you for your help and guidance. Can´t wait to start.

Hi Zuzana, excellent videos. These workouts are incredible and I am seeing results very quickly. Improved strength, cardio fitness, muscle tone, etc.

However, I was visited by my old nemisis Chronic Exertional Compartment Syndrome (see Mayo Clinic site for definition, explanation, etc. http://www.mayoclinic.com/health/chronic-exertional-compartment-syndrome/DS00789).

Basically, I am unable to do intense, repetitive cardio workouts that involve the calf muscle (running, rope skipping, jumping jacks, etc). I can do a limited amount of this (say 8 – 10 minutes in a thirty miniute workout, maybe two or three times a week), but I risk this problem which is painful and requires I rest the muscle group (two days) and do other training (swimming, biking, etc.) not using the calf muscles.

My question, do you have other cardio circuit training exercises that I can substitute for skiping rope or jumping jacks? (I do not want to have the problem corrected surgically.)

Best regards, Michael

hey i luv ur videos bt i am following u for a few months only i specificly want to reduce my belly fat bt ur website has no videos for the workouts on da last pages why so ?