BodyRock.TV

sorry i just realized that it had been posted today…..sorry no rush….about the new 40 minute workout series…..

[...] more here: The 40 Minute Workout – minimum time – maximum results! Categories : Cardiovascular [...]

My vote goes to Zuzana for the sexiest woman of 2008, stunning.
Plus she’s working pretty hard to keep herself in a good shape.
Gave me the will to restart my training routine , thank you :)

[...] Keeping your body flexible is an important part of keeping your body young. In my opinion it is every bit as important as working out. The Plow yoga posture focuses on keeping the spine flexible, and also promotes flexibility in the back and neck. Physical and mental benefits are said to include improved blood circulation, [...] The 40 Minute Workout – minimum time – maximum results! [...]

Im trying to figure out this website. All of the exercises you do look great. It says 40 minute workout but the video is only 3 minutes long. Do you actually have workout videos or is this basically quick tips and you pick from all the different segments which videos you want to do? Im alittle confused.

Hi Tracey,
All of the workouts are broken down into parts – each part is a separate video. In each video I show all of the exercises for the workouts, but I don’t show you every rep or every set. I try to keep the videos shorter than the time it actually takes to do these workouts so that you can get the information that you need without sitting down and watching the videos for hours. I am doing these exercises for real – to show they are challenging and effective – we just edit them down for time. I usually recommend the number of reps and sets, but this is something that everyone has to figure out according to their own level of fitness. There is a lot of info in the various articles that you can review before you get started. I always encourage people to get creative and you are more than welcome to take an exercise here and an exercise there to make up your own routine.
Thanks for writing :)

Hi Zuzana,

I’m just starting to workout again after a couple of years doing nothing. And I think that you’re 40 minutes workout is a great way to get in shape again. But my question is do you have any tips for a good results for getting my body in to shape with this workout.
Keep up the good work because I love your website!

Hi Zuzana,

I really love all of your workout videos, and I am finding inspiration from your work. I am curious however where you started out versus where you are now. You are absolutely beautiful, but I know that you have put in a great deal of work to build your body to this degree. I myself have been a track and cross country runner but I find that it does not give me the results that I long for. I always lose some weight during the season but I never gain the definition. I would love to be a fitness model in the future, but I know this will take some work. I am 18 years old, 5’6″ and 133lbs right now, though I am not in great shape. Do you have any advice for me? It would be greatly appreciated.

Hi Erica,

please take a look through the site, I have many fitness tips that are worth reading. I have also posted many workout routines that you can follow and we are updating everyday with some new videos and articles. I am always happy to help, but it is better that you know what exactly do you need my advice on.
Best,
Zuzana.

Hi Zuzana,

I did the 40 minute workout yesterday and today my thighs heart like hell. (I thought i was in a good shape :) )

You and Frederick made me recommit to my fitness goals.

Thanks. Your site is awesome.

Theodore from Greece

your workouts are wonderful and shows what great things you can achieve by exercise.You are a inspiration to many.keep rocking the body!

thanks for posting your videos, I have been going to a gym for 8 years and the membership there has gotten to be very expensive. The facility was nice when it first opened, but they have neglected to keeping it clean.watching your videos has given me an option!

hi! first of all sorry for my enlgish because i am a fanatic fitness spanish girl (and fanatic of your webiste heh)

My doubt is similar to Tracey

Does the workout consist of strechting to 40 min the 3 min of the video?

or does consist of mixing exercises of other videos up to complete 40 min?

regards from Spain

Hi littlesheep, the 40 minute workout is made up of several parts that you are suppose to do back to back. This is just one of the parts.

Hi Zuzana,

Watching your videos are very inspiring, I do want to ask you about your diet, do you eat healthy and how many calories to you consume dailey? I know that the diet is very important to get abs and you have them congratulations!!!!!!!!!

Hi Zuzana,

I just started the 40 minute routine yesterday and really liked it. I’m trying to lose 15 lbs in 2-3 months. I am currently 5’7 and 150lbs. What would you recommend as an ideal weekly exercise schedule for me?

I was thinking this 40 min routine + 30 min moderate cardio on Mon, Wed, Sat and high intensity cardio on Tue and Thursday. Rest day on Sunday.

I’m consuming around 1300 – 1400 calories per day and eating 5 to 6x a day.

Thank you for your help!!!!

Hey Zuzana,

Firstly, congrats on a great website and excellent setting. I love these workouts as I am a new Personal trainer. I am hoping to be a cycling coach aswell. Just a comment, I’ve noticed a few videos I can’t view. Like this one for instance. Some I can, others just wont show. Is there any reason for this? Some are on Youtube I’ve seen, that’s how I got to know your site. But there are missing videos I can’t view and there isn’t enough detail in the comments to know what’s happening.

Dan.

Hey z! U r totally inspiring and i really love your workouts.. I am new here… Thanks for the vids. I have started working out and noticed some changes.. thank you once again for the awesome and free videos. But i really want to know when you started working out and how long do you finally get into that perfect shape?? Hope you answer my questions..

Shafeeq – from Singapore

Hi Shafeeq, fitness is a lifestyle, not something you do for a certain period of time and expect that the results will last. I was never obese, I was overweight on and off since I was 15. Last year I began to get serious about fitness and this kind of lifestyle. I was surprised how fast I got to see results and since then, I have been improving my strength, conditioning and diet.

Thank you for the info zuzana..

Zuzana- this is great, but just one question. Is it 14 reps or 40 reps on each of the sets?

Hi Lisa it’s 40 reps

Thank you! That’s a lot – I will need to build up my strength especially for the half-squats!

hi zuzana!
i have a problem.. whenever i do squats i don feel the larger muscle groups working like glutes etc.. i feel the tension in my knees rather. am i doing something wrong here? please direct me! (i use 5kg dumbbells..)
thanks so much!:)

Dear suzanna,

I just discovered your videos and they are great!!! Since my membership just ran out, i don’t have the money to renew it. Your videos have given me at great reason to start working out at home. Who needs a gym with all the great exercises you’ve performed. Thank you so much

Hey Zuzana,

I’ve have a considerable amount of fat to rid myself of. (at least 100lbs) I know that building muscle will help to burn fat 24 hours a day but is is beneficial still when I have all of this fat to get rid of? In my head I know it works but I’m afraid that because I have so much fat to get rid of, I won’t see the progress and so I won’t be motivated to keep going. So, which would be more beneficial, building muscle to help burn fat and for go “seeing muscle” to stay motivated, or do more cardio for weight loss to get rid of the fat and then start building muscle? Or should I do both? Please help. I’m 5’4″ and 226lbs!

Hi Rochelle,

you have to do both strength training and cardio in order to get the fastest and lasting results. Usually people who seem to have a long way to go, are making really fast progress. The hardest thing seems to be to loose the last 10lbs. If you follow a simple diet rules and engage in regular strength training and cardio, you will soon feel and look much better. You have to make it a lifestyle and not some kind of boring chore. Do whatever you can to make fitness fun and interesting for you. You obviously want to change, so ask yourself what kind of person you want to be, how do you want to look like, how do you want to feel and than go for it and don’t stop until you get there. Don’t focus on what do you look like right now – that won’t help you in any way. Focus on the result, on who do you want to be.

hi Zuzana,
I want to rid myself of 8-10 pounds of bodyfat….How many times a week do you suggest a person to do this workout and for how long….a month? And on the days that I don’t do this workout, what would be the best for obtaining my goal of this fat loss?
thanks so much
rebecca

Hi Rebecca,
don’t stick with one workout only. Change the workouts and the intensity of your training from one day to another. A workout of high intensity should be followed by a workout or two of lower intensity. This way you can train frequently and avoid over training. High intensity means that the workout feels difficult to complete. So pick any workouts from this site that suit your fitness level and combine them to vary intensity, volume, sets, reps, weights, and rest periods.

Hi,
Love this site, i have been incorperating alot of your routines and combos into my group fitness classes at my gym, and they have been a hit, very challenging and they love the change of style.Thank you.
Just wondering if there any way to get your programs in a word format also, instead of watching through and typing it out myself.. i mean i watch it anyways but this would be much simpler and time effective too.
Cheers
and look forward to more new workouts and exercise ideas :)

Zuzana,
Have you ever tried lifting heavier weights with lower reps like bodybuilders do? Could you achieve the same physical results? Maybe the light/moderate weight and high reps is better for fat burning is that why you do it? Thanks for any input!

Zuzana,
Also another thing I would like to ask is I know your workouts are great for fat burning but will I build muscle too? I am what they like to call a “fat skinny” person which if you don’t already know, I look skinny but if you look closer it is all flab with little muscle tone. I’m scared that I will lose all the fat and be even more thinner. Can this happen?

Hi Bri, you will get muscles from regular strength training and my whole site is about building muscles while staying slim :)

Hello Zuzana,

I have tried more than five times over the last few months and I cant do this workout ib 40mins it takes me like 1:10min to go throught the entire workout even if I use 7lbs on each side of the bar and my bar weights in at 10lbs so that 24lbs total. I think am very fit and should beable to do this work out in 40mins unless it just a totally hardcore workout.
Any advice.

How many pounds is the bar? What if we don’t have a bar? I ONLY have dumb bells in 5,8, and 15 pounds. (Why are they “dumb bells”?) Could you explain when to exhale and inhale in your videos,please?

Hi Cindy, you can use dumbbells if you don’t have a bar. Choose the ones that will allow you to do as many reps as prescribed for this workout. You will need the heavier pair of dumbbells for your lower body exercises and the lighter for your upper body exercises. Why are they dumbbells? :) I honestly don’t know. Ask Hot for Words :)
You should be exhaling on your exertion – during the concentric phase.

Zuzana first of all let me tell you that you look amazing. One of the fittest ladies on the net. I do have one quick question about the 40 minute work out, are all 6 parts meant to be done in one 40 minute work out, or are they supposed to be worked through out the week on separate days? Thank you for your response and inspiration.

Rico.

Hi Rico, I have all of my workouts in parts, but it is always meant to be one whole workout that you do in one day.

I just recieve my gymboss and I love it. Can you tell me if it is ok to use it with all your work out rutines or not?
I’m asking you because some of your rutines are by reps and gymboss is interval, which let me tell you, is very hard.
If is possible, can you name the rutines for gymboss?
Thank you, you are changing my live.

Hi Jailiz,

The Gymboss is great for interval training and time challenges. You can use the Gymboss in most of my workout even if you use it only as a stopwatch, you will get the benefits to see how long each workout takes you to complete.

Okay, this site is amazing. These video’s are great!
I have a question and I might sound ridiculous but I’m going to explain: Where do you get the shorts/pants that you generally work out in in this series of work outs?
The reason I’m wondering is because, I love them (obviously) but, I like to work out in clothes that I feel good in, it helps me work out better/harder I believe.
So, I hope that question makes sense now that I’ve explained why I’m curious lol
But I would love it if you let me know where you got them/company/whatever!!
And again, I love these video’s, it can be difficult to find GOOD workout video’s and these are GREAT! And you are in amazing shape and I’ve loved your fitness tips and other articles
:D I’m stoked that I’ve subscribed!

Hi Becca,
welcome to the site and thanks for your comment. I bought those pants in American Eagle :)

Hey Bodyrock.tv…I have a question about chest presses… How do you know how far to separate your arms from one another on the bar? Also-Should your elbows touch the ground?

I tried this today and my friend tried to help me…the problem is is the my elbows also are hyperflexible…It’s not okay to let them invert is it? Thank you for all the great videos and advice! You two rock! :)

After 5 attempts I’ve finally managed to complete this workout in 44 minutes with all the reps – not sure I could go any quicker! The only difference is I don’t lower the weight from part 3 – I keep it at 20lbs throughout and I use 2 x 10lb dumbbells rather than a barbell. I’m with Lisa: those half-squats are a killer! This is a wonderful workout that I do once a week mixed in with my usual weight sessions and running. Thank you Zuzana – your stomach is my inspiration!

Hi Zuzana and Frederick,

I’d like to thank you for this opportunity to educate ourselves and giving us great ideas for workouts, keeping fit, healthy and most of all – without any costs.
I feel lucky to have found your site as nowadays, lets face it, it is hard to find genuine people who would do/ give something without receiving something back. So, thank you very much! :)

Yesterday I did 40 min Full Body workout and I absolutely loved it. I could use only the bar without any weights on it ( the bar is quite heavy by itself :P) and now I’ve set the goal to be able to do the whole workout with some weights on the bar, haha :)

Anyways, keep up the good work and remember – good things happen to good people!
All the very best,
g

I love this work out along wit the cardio i do both everyday , but i pulled a muscle in my thigh and nor i have to do core training until i am better how long will that be ? i can’t get over that this is free. you are the best and i learned a lot from you. i love to work out big time i like to feel go on how i look. i am 47 and 6’1″ and people think i am in my 30s or may be they are being nice like my husband. thank you Zuzana.

For some reason do you not get emails i tired to send one but it came back? How do i get information and answers Thank you lisa

good exercises

just done this, subbed the weight for a 50lbs sandbag.
lots of fun, thanks! x

Hi Zuzana,
First of all i realy want to adore your body wow you realy rock.
Second i am reay confuse of how to arrange the workouts.i am going to gym 4 times a week and after 20 minues of cardio i don’t know which of your exercises should i do .cause i know that 2 days i have to work on my upper and 2 days on my lower body but yours is a mix of both in each tape.and also should i every week change the weights or reps and if so how can i memorize.
Please help me thank you.
Polet

Hi Polet,

I don’t do split workouts. I prefer full body workouts. I have only one routine that is for upper body and one for lower body that I used to do long time ago. You should keep an exercise journal to keep track of your workouts and your progress.

Hi Zuzana,
thank you for your respond but still it is not clear for me that should i chose any of your workouts and do it everyday?for example the 40 minutes full body i have to do each part for each day untill i complete the full 40 minutes?and the next week should i continue this 40 minutes workout or other excercise and should i increase the weights and reps every week or not.can you please make it clear for me cause i realy want to stick to your workout but it is confusing for me to understand how to do your workouts and which one i have to do.should i stick to the workout that i am doing this week or change it the next week.when you are saying keep a journal and if i am suppose to change my workouts every week then obviously every week the excersice is different so how can i keep track of it.
thank you again
Polet

Hi Zuzana,
i know you are very busy but can you please respond to my last question that i have asked you ?
the question is on the above page.
thank you very much for your help.
Polet.

Hello Zuzana!!! Thanks for your videos !!

Zuana i need your help !! i am a male, 1.76 mts and 110 kg weight. I need a routine for weight loss. I are a bit experiencie in the gym. This routine of 40 min is apropiate for me???

HI Eduardo,

you can do any routine you want, as long as you can keep up with your current fitness level. If some routines are too hard, then you can always scale back on sets, reps, exercises. You can also modify or substitute exercises that are too difficult for you.

Hi Zuzana!

I’ve really enjoyed watching your videos! You are an inspiration! I am a 36 years old, 5’9″ and weigh about 198lbs. I used to be pretty fit but have lost the motivation. Your videos have really got me going as far as wanting to get back into shape. I would like to trim down to atleast in the 160lb range. I was going to start with some of your basic beginning videos. I would like to send a before pic and show my progress. I hope to get my wife into it as well.

Thank You!!

Mark

How heavy are the weights? Thanks. Just discovered you through a friend in the Czech Republic. :-)

Hi Sona,
Zuzana was using a bunch of different weights as far as I can remember for this workout – we had some 2.5 and 5 kilo plates – I’m just not sure what the exact weight was.

Hi Zuzana and Frederick;

One suggestion for your videos/comments section would be to explain what area(s) you are targeting for each exercise.

Some are self explanatory, however for the 40 minute workout, etc. it would be good to known what some of the exercises do.

For example you skip rope a fair amount in some videos. Is this just for cardio purposes or is it for your calf muscles, etc. Please elaborate.

Thanks.

i do this programm every day abou 3 months its very good but i need a similar to change what should i do?

thank you.

Hi I love your site I just lost 25 pounds but I was wondering if you can give me your diet like breakfast than lunch and more please I dont know what to eat anymore my stomach gets bloated all the time… thank you very much you are the best instructor. MERCI!!! Thanks

Hi guys great site. I’m a 150lb 5 foot 11 inch 35 year old male I like working out but do to my schedule it’s hard to get into the gym. And I’m not interested in getting any bigger I just want to be healthy. I all ways thought you could not get a good workout at home with out spending an arm and leg on equipment. You have proven my wrong. I just did my first workout from your site the 40 min full body. I don’t consider my self a weakling but wow girl you are tuff. I used the same weights as you and barely made it through. You guys rock. You guys have a new fan and I will so tell all my friends.

Thanks Alan

Hello Susana. I am a personal trainer for CrossFit but as you know, not everyone has a good physical condition to endure and CrossFit training is very intensive for them. I’ve been watching your workout routines and find them excellent. I have put into practice with my clients and I hope they can get fit as you. I hope they will look thin and strong. My question is how many times a week is necessary for these routines train them?. I would appreciate if you can answer this simple question
. On the other hand I think in a long time I have not seen a woman so beautiful and fit as you. my congratulations to you and your work and also as a source of inspiration for many people and give them your support. God bless you

Hi Zuzi,

Do i get the same results with dumbbells? Thank you! i am your #1 fan :)

I always learn something new

Preji pekny den omlouvam se ze pisi cesky ale je to pro me lepsi ma anglictina neni az tak skvela.chtel jsem se zeptat jetli neni mozno vase videa shlednout v cestine nebo s titulky.docela me ty vase cviky zaujaly a chtel bych se dozvedet vice.jsem akivni sportovec docela me zajimaji ruzne treninkove metody.ps: jste docela sikulka predem moc dekuji za jakoukoliv odpoved

you have a great teaching style Susana. I have been a trainer for 15 years have 6 children and love fitness. Your instruction is happy and motivational thank you for the joy you put into your work. Keep it up and keep the creative flow. The process lends to the creativity.

Is it ok to do box squats because i haven’t built my leg muscles well enough to do them without!

Hello Zuzana, first congratulations on site and the exercises are great.
I remember what you said about the effects of Interval cardio, giving the example of the Tabata protocol. It’s incredible to know that just a short time to get good results.
For this series of 40 minutes can be said to be type circuit, those who do in bodybuilding? And this training as the 20 minutes of training (Tabata) has the same effect to lose weight and tone up?
Thank you for your attention

Respects

your workout r the best.what do u take and what do u eat.let me know more please. thanks……

ur workout are the best what do u take and what do u eat.let me know more please………