Jan 4 2009

Butt and Abs Workout part 1

Posted by Zuzana - BodyRock.Tv | In All Videos, Butt and Abs Workout, Featured Articles

Well the holidays are officially over – time to get back on track! Before I explain today’s workout I just want to take a minute and wish everyone a happy new year. It is my sincere hope that 2009 brings everyone health, wealth and much happiness. Now let’s sweat!

This is a new workout routine that puts the focus of each exercise on your butt or on toning your abs and core muscles. I love this workout because it just takes 30 minutes and the only equipment you need are a pair of dumbbells. I picked my pair of 8 lbs weights up for about $15. There will be 5 parts to this workout video series, and in each video I will show you 2 exercises. Do each combo back to back without taking a long break in between. Keep yourself going at a good pace for maximum benefits – 30 minutes of really focused effort on toning your butt and abs. 

Do a minimum of about 15 reps per leg for each exercise and then move on to part 2.  

 

Happy New Year!

Zuzana



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  • Mandi

    Hey Zuzana! I really like your workouts, I am trying to tone my body (I dont want to be really muscly) what would you suggest!

    • Zuzana – BodyRock.Tv

      Hi Galina,

      that is exactly how you should look at fitness! It is just like brushing your teeth or having a shower. That is really good approach that you have and great example for everyone.
      Thank you for your comment.
      Best,
      Zuzana.

  • christina

    Zuzana,

    your body is FANTASTIC!!! you are truly an inspiration. I want to look just like you. and I will. ;)

    THANKS FOR YOUR AMAZING VIDEOS!

    cc

  • http://inthebestshapeofmylife.blogspot.com/ Galina

    Dear Zuzana, thank you so much for all the tips and videos. I’m starting new life style where working out is part of my life like a brushing a teeth every day…..

  • http://[email protected] Tatiana

    Ahoj Zuzka,

    rada by som sa ťa spýtala, či si Češka a môžem Ti písať po slovensky. V jednom tvojom videu si spomenula českú dedinku tak preto sa pýtam. Viem, že Ti to tu všetci píšu, ale tvoje videá sú fakt NO1. Neustálym hľadaním na nete som sa náhodou dopracovala k tvojmu videu. A teraz patrí medzi moje najoblúbenejšie.
    Mám otázku. Je vhodné cvičiť každý deň? Rada by som dosiahla pekných jemne svalnatých rúk a brucha. Ruky cvičím približne 120 opakovaní s 1 Kg záťažou. Na pekné brucho je tiež nutné cvičiť každý deň? Ďakujem..

  • Jesse

    Your body is eoungh to make a believer out of anyone – you look incredible. I’m working out a lot at home (since time is difficult to come by) but by just using my body weight I have been able to get a lot done and see some good results. Watching you has been great too because I get to see some different variations of the things I’m already doing (when I’m not stuck just staring at you – haha), so I can change things up and make some faster progress. Nice work Zuzana!

    *muah*

    J

  • Shelly

    Hey .. u have a great body .. ur body is an inspiration to me … u r now my screen saver cause i am not gonna stop get abs like your..

    Keep up the good owrk …

  • http://www.bodyrock.tv Tatiana

    Ahoj Zuzka :)))

    ja sa skutočne strašne moc teším, že si mi odpísala v Čestine. Náhodou som si klikala staršie videá a zistila som, že si mi odpísala. Lebo som si myslela, že to sem ani neprejde. Chcem sa ti moooooooooc poďakovať za super rady. Koho poznám tomu odporúčam tvoju stránku lebo nič lepšie nepoznám a to mám preskenovaný celý web :) Zuzka, začala som cvičiť s činkami síce mám na jednej ruke len 2,2 kg čo je nič moc a robím tých 120 opakovaní na svalovú partiu napr. triceps. Ale asi skutočne zisťujem, že sa mi tie ruky začali tvarovať. Môžeš mi prosím ťa vysvetliť, aké ťažké váhy by som asi mala zdvíhať? Napr. také aby som ich urobila len napr. 3x 12 opakovaní? Stačí to potom? To by som vlastne mala napr. na triceps len 36 opakovaní. Dúfam, že ťa nebudem obťažovať toľkými otázkami, ale je to oveľa jednoduchšie napísať ti to v Slovenčine. Aj keď sme si už písali aj v ang. Ja meriam 170cm a vážim 54-55kg. Cez týždeň mám 3x volejbal, 1x basketbal a 2x aerobik (pričom 1/2 hod. posilňujem s činkami, ale opäť ja mám 2,2 kg na ruke a biceps 120, triceps 120). Chcela by som radu, či to posilnovanie 2x do týždna s činkami je postačujúce. Alebo by bolo vhodnejšie upraviť môj týždenný cvič. plán. Ďalej sa chcem spýtať, či nevieš poradiť, kde zoženiem Calipper? Lebo tu to nikde nemajú. Mám štíhlu postavu, ale žiaľ aj celulitídu a rada by som sa jej nejako zbavila. Písala si, že zdvíhaním ťažších váh sa ti to podarilo?
    Tak zatiaľ toľko, prajem veľa úspechov v cvičení a prajem krásny dník pa pa
    S pozdravom Tatiana

    • Zuzana – BodyRock.Tv

      Ahoj Tatiano,

      to si budes muset v posilovne vyzkouset, jak tezky cinky musis zvedat. Vseobecne plati, ze kdyz udelas 12 opakovani uplne v pohode v kazdem setu, tak bys mela sahnout po tezsich cinkach. 12 opakovani uz by melo byt tezke. Abys videla poradny vysledky, tak bys mela posilovat 3x v tydnu. Celulitidy se muzes zbavit kdyz si vytvarujes svaly a snizis procento podkozniho tuku, k cemuz ti pomuze pravidelne cardio, posilovani s cinkami a spravna zivotosprava. Calliper nevim kde sezenes na Slovensku :(
      Zatim se mej krasne.
      Zuzana.

  • http://www.bodyrock.tv Tatiana

    Ahoj Zuzka,

    díky moc za radu. Pokúsim sa posilňovať s ťažkými činkami – dnes si idem kúpiť set činiek :) Uvidím čo to spraví. Prosím Ťa a koľko druhov cvičení na jednu sval. partiu odporúčaš? Napr. triceps. 3×12 opakovaní, ale koľko druhov cvikov? V jednej sérii čo robíš po 120 opak. s ľahšími váhami meníš 4 druhy cvikov. Ale pri ťažších váhach – tiež? Díky moc. Inak keď môžem poradiť http://www.flora.cz tak tam je e-kalkulačka v kolonke zdravý živ. štýl a presne si vyberieš druh jedla a ukáže ti presné hodnoty KJ, tuky, cukr, …To len ako typ :) Najlešie je si to rozdeliť napr. jeden deň horná časť tela a druhý deň spodná časť tela? Prajem pekný deň a ešte raz díky moc. PS: Nové cviky na brucho, čo si odporúčala sú perfektné

    • Zuzana – BodyRock.Tv

      Ahoj Tani,

      pokud teprve zacinas s tezkymi cinkami, tak musis zacit pomalu. Cvic 3x tydne a vsechny svalove skupiny. Kazdy tyden muzes trochu zmenit intenzitu cviceni. Muzes zacit s jednim cvikem pro jednu svalovou skupinu a delat 2-3 sety. Ze zacatku se soustred spis na spravne provedeni kazdeho cviku. Kazdy mesic bys mela delat progres, znova se zmerit abys videla kam jsi dosla a svuj trenink nejakym zpusobem obmenit abys predesla tomu, ze si telo a svaly zvyknou na stejne druhy cviku a zatez. Ja doufam, anglicky rozpravas :) protoze vsechny dulezity rady a informace jsou na tehle strankach psany v anglictine a muzes se z nich hodne dozvedet. Klikni si nahore na Fitness tips a tam jsou vsechny mozny clanky o tom jak spravne posilovat. Diky za tu kalkulacku, ja doufam ze budu mit takovou brzy taky na strankach. Zatim se mej krasne.
      Zuzka.

  • http://www.bodyrock.tv Tatiana

    Ahoj Zuzka :)

    Díky moc za skvelé rady. Áno s ťažkými činkami iba začína, doteraz som cvičila skôr aerobne cviky. Takže vždy mám zo začiatku precvičiť celé telo? Anglicky rozumiem, ale chápeš, že takto sa mi komunikuje rýchlejšie :D. Články si vždy čítam a nachádzam tam veľa nového. Inak sa mi podarilo zohnať ten Caliper a je presne taký istý ako máš ty vyobrazený na tejto stránke. V tejto súvilosti sa ťa chcem spýtať, že tie hodnoty čo si tam písala to si len dasadím? Všetko bude také isté len vek a cm. si dám svoje? Alebo si tie čísla dostala z nejakej tabuľky? A ešte sa chcem opýtať ako to dokážeš správne zmerať tak aby ti vždy vyšla rovnaká hodnota? Alebo sa zmeriaš viac krát po sebe a urobíš priemer? A po akom čase je vhodné meranie zopakovať? Po mesiaci? Keď začnem dvíhať ťažšie činky pôjdu mi cm dole? Inak som spozorovala, že zaradením tvojich cvikom najmä brucha mi ide pás dole ale váha skôr hore. Nie o moc, ale aj tak… Tak prajem krásny deň. pa pa Zuzka a držím Ti päste nech máš stále takú chuť nám tu všetkým tak úžasne pomáhať :) pa pa

    • Zuzana – BodyRock.Tv

      Ahoj Tani,

      ty hodnoty si jen dosadis. Premer se aspon 3x abys mela jistotu a pouzij prumer ktery ti z toho vyjde. Zmer se kazdy mesic znova at vydis jake delas pokroky a hlavne to potrebujes aby sis mohla znova spocitat vydej kalorii a podle toho si naplanovat jidelnicek. Je docela mozny ze ti vaha pujde nahoru ackoliv cm dolu. Svaly jsou na objem tezsi nez tuk.
      Mej se krasne pa.

  • BA

    Hi Zuzana!
    Found out about your videos on You Tube a few days ago and have been watching and reading articles on your site for 2 days now.Wow…really helpful, with great workout routines.You look great, by the way.
    I stopped exercising for a a few months…usually start working out,killing myself and when I don’t see results I just stop.Can you please tell me what to do each day,cardio or weight lifting. I need to work on loosing some 10kg (I am 28 years old,156cm and currently 63kg) and firming every part of my body,especially lower part.
    I would love to do your videos, but don’t know how to incorporate them for max results.
    Thanks so much and keep up the good work.
    Cheers.
    BA

    • Zuzana – BodyRock.Tv

      HI BA,
      First thing you have to do is to measure your body fat percentage so that you can check your progress. Loosing 10kg at healthy pace will take you about 5 weeks and you want to make sure that you are loosing body fat and not lean muscle. Find out what is your daily caloric requirement. Follow Zig-Zag approach and 1-2-3 nutritional rule, eat 5 to 6 small portions of meal each day, and drink a plenty of water. You can read how water has a huge impact on fat loss here. How you plan your training depends on how much time you have during the week and what is your current fitness level. You mentioned that you haven’t been working out for a few months so that means you might have to start slowly as a beginner and do your weight training 3 times per week – whole body workouts. You can fill the rest of the days with cardio. The best cardio for fat loss is interval cardio, which can be done in 20 minutes and has the great after burn effect so that your body will burn calories all day long. As you progress you might want to work out 4 times a week and you can do that by rotating 2 different whole body workouts or you can do split workouts and work your upper body and lower body separately. Later on as you progress you can save even more time by splitting your workout in more muscle groups and have really intensive but short workouts. If you want to use one of my workouts, than you can start with rock your body workout or 40 minutes workout.

  • BA

    Hi Zuzana!
    Thank you so much for your quick and detailed reply.
    I am currently studying my master’s in Japan, so I can exercise early in the morning before classes or when I get back home.
    I definitely want to use your videos for training since I don’t have time to run around to the gym or look for a personal trainer, and you are definitely an inspiration.It’s going to be a lot of work, but I want that lean, firm body.
    I will start out with the first week using your whole body workouts and will let you know how I progress.
    Thank you again…all the best till next time.

    • Zuzana – BodyRock.Tv

      Ok, keep in touch and let me know how is your progress going. The nice thing about being fitness beginner is the fast progress that you will make as you start, which should give you more motivation to continue. Good luck with your training and studying.

  • jailiz

    Hello Zuzana:

    Thank you very much for all this wonderfull information. My dream is to have a body like yours and I know for experience that this takes a lot. I need your help with the butt exercices.The gluteus maximos is not to dificult to work out as the lower portion. Do you know any work out for this part? I try so hard but still (flaby) (hope is the correct word for it).
    Sorry for my english and grammar.Thank you.

    • Zuzana – BodyRock.Tv

      Jailiz, what do you mean by the ‘lower portion’ ? I hope I understand right. For your butt, squats, lunges and step ups are the best exercises.

  • Liliya O

    Hi Zuzana!
    Im soo glad i found your site. I’ve been struggling with losing belly fat, and nothing seems to work. I lose alot of weight in my legs, butt, but not my stomach fat. Im currently breatfeeding, i had my baby 8 months ago. I wanna get my body back, but im losing my hope. Im 5’4 and weight 113 lbs. At one point i think im too skinny, but my stomach looks like im pregnant still. Its very frustrating. I exercise alot, walk almost everyday, lift weights (every other day), ab exercise (every other day), drink lots of water and try to eat healthy. Can u tell me what im doing wrong? Why dont i get results that i want? Please reply, thanks

    • Zuzana – BodyRock.Tv

      Hi Liliya, you have to keep track of your workouts. Focus more on getting fitter, faster, stronger. If you want to look better and have less body fat than first you have to improve your performance. You have to get better every workout, week, month and year. One of the reasons why people don’t see any changes in their physique is because their workouts are exactly the same, there is no progress and they don’t push themselves harder each time. You can get in shape by exercising only 20 minutes a day if you push yourself hard enough but you have to be also very conscious about your diet.

  • Liliya O

    Hi Zuzana!
    Thanks again for replying. I have one more question. Which exercise (and how often) do you suggest for me to do, to be in better shape, have nicer and bigger legs, butt, stong and flat abs? You have an amazing body, and i would like to look at least half as good as you do. :)

    • Zuzana – BodyRock.Tv

      Liliya, in order to make changes to your body, you should be weight training at least 3 times a week. You should also do some cardio at least twice a week. It all depends on what kind of exercises you like to do and how much time do you want to spend working out. I have all kinds of workout routines and I have just started to post this new program that you can follow step by step. Check out the Summer Fit exercise program overview and the first part of this program which is Day1 – 15 minutes weight training I.

  • Joanna Stevenson

    I really need to lose 50 lbs quick. I want to get toned up. It is hard for me to lose weight. Ihave a thyroid problem. Is there anything i can do to lose this weight and get in shape?

    • Zuzana – BodyRock.Tv

      Hi Joanna, you shouldn’t even try to loose more than 2 pounds per week. First of all it is not healthy and secondly you would gain the weight back even fast than you got rid of it – yo-yo effect. Give yourself enough time to reach your goal. In just 3 months you can make incredible progress and in the next 3 months you will be in your best shape. But ofcourse you have to work hard for that and be really good with your diet. There is no shortcut.

  • http://hi Anthony

    i wish i was hlaf as motivated as you

  • April

    Zuzana,

    I love your workouts, and I love your workout tops!! where do you get them? I would love to buy some. Thanks and keep routines coming! :)

  • Kirsten

    I am with April, I have my eye on your workout clothes!

    I just started getting serious about fitness this week (this is Day 3 for me) so I’m trying to find ways to make it fun and something to look forward to, and having cute clothes is one way.

  • Marie

    Hi Zuzana!
    I came across 1 of your videos on youtube so here I am on your website :-)! I’d love to have your advice!
    I put on alot of weight when I got pregnant(from 72 kilos to 94 kilos in feb. 2005!)Due to stress and illness & the cereal-oriented diet my doctor recommended, I’ve come down to 66 kilos, my lowest since 1993, my usual weight being about 68 kilos for 1metre62 cm!! People say I’m ‘lovely now’ but I know I’ve lost a lot of muscle+skin tone…how can I get that back?? Besides, my neck & wrist bones are sort of ‘sticking out’, but I have this BIG TUMMY which makes me look pregnant!!! It’s sooo frustrating – I’ve always had some ‘belly fat’, but this is totally unsightly and flappy…I’ve browsed through your videos, but don’t know which is best for me…thanks so much if you can advise me, I feel miserable,especially as I sing, and I’m supposed to be onstage alot this summer…I’d like to get to feel less bad about my body…Thanks Zuzana…!
    cheers, Marie

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  • http://www.google.com JaneRadriges

    The article is usefull for me. I’ll be coming back to your blog.

  • April

    Kirsten,

    I don’t know what top she is wearing in this video, however, I did find that she wears Lululemon Lift & Separate sports bras. I just recently bought some and I love them!! They are mad to fit your bra size (up to 34 D). You can find them online at Lululemon.com. They aren’t cheap, but they work (and look) great. Hope this helps =)

  • Alana

    I tried these workouts today and ohmy it worked me out they are so challenging wow. I normally do commercial workouts for maybe 30-50min long and i never sweat as much as I sweat in your workouts only 5mins into your workouts and am pouring with sweat am like oh yea this is a killer am going to stick to your workouts forever keep posting.
    :))))

  • Karen Walter

    If anybody out there is looking to put on a little bit of size this summer then check out this article I found on t-muscle magazine. It’s about training for hypertrophy using timed intervals rather than repetitions and explains how this modification can help you gain the most lean muscle in the shortest amount of time!
    ======================
    Karen Walter
    Workouts

  • http://megadorcheg.co.cc CrisBetewsky

    Your site is worth beeing in the top cause it contains really amazing information.

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  • Elsa

    Hi Zuzana, I started this workout this morning and after that, I feel that I lost all my appetite for a while and also a bit wanted to throw up. Is that normal after the first workout or is this intense for me? Thanks!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Elsa, you should feel energized after every workout, not feeling sick. I you do, you should lower the intensity of your workouts.

  • Tanya

    hi there! Thanks so much for this site, its so great! I really want a round bum like yours what is the best workout for that… Thanks!!!!

  • Nykia

    This was awesome i just had a baby so this should work for me

  • Nykia

    I’m sorry i have a questioni had a baby 6 months ago. I don’t need like washboard abs ijust want my stomach to be flat again. How many times/days do u reccomend i work out? Because regular cruches are not working

  • Lin

    Hello Zuzana,

    I just stumbled across your website for the first time today (thanks to youtube) in desperation to get my body back into shape. I used to be an extremely active person (dancer) and never had to worry about gaining weight. I weighed 120lbs just a yr ago and that made me uncomfortable. I am now at about 145lbs/age 23 and it is because I am no longer active. The weight just started piling on. I admit I don’t eat the healthiest which I am slowly changing but I am really desperate for help. Since watching some of your videos today I have already done your jump rope workout. I find that watching your videos inspires me again and I am so super excited to have found your website! Please help me with a daily workout regime that will burn fat and get me lean again. I don’t care I will do this everyday. I need your help. Thank you so much for all the work you put into these videos you post to help, motivate and inspire people like me :)

    Hope to hear a reply from you. Thanks again.
    LIN

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Lin, check out my fitness F.A.Q. on how to use the workout routines here on BodyRock.Tv. It will help you if you read the rest of the F.A.Q’s – you will find it really easy to pick the right workout routines for you and get started. I am glad you found us, you are very welcome here ;) Don’t forget to join the contest, you might win a really nice exercise top :)

  • olga

    hello Zuzana – could you make a special rutine for abs and all that belly problems, love handles specifically using free weights????!!!!! i know you have abs exercises here and there but everybody would really like to see the whole rutine consentrating on that area, especially using free weights!!! if that aproach even possible. i hope we will see more abs exercise variations in the future, i know lots of people ask about them!
    thank you for your work, best to you both

  • Borislava

    Hi Zuzana,
    thank you very much for the great resourceful web site. I found you about 2 months ago and I started working out right away. However, I feel a bit disorganized and don’t know exactly what routine to chose and how often to exercise. For these two months I have been working out every day and have not lost a pound. However, I feel very good and I feel like I have probably built some muscle (not a lot). My biggest problem is lower abs and I seem to be incapable to tighten my tummy. I got some change on my upper abs very quickly but not on the lower. I am watching carefully my diet so I don’t know how to continue. What would you suggest? I appreciate your time.
    Borislava

  • Fat Loss Novice

    How can I lose weight while keeping my normal schedule?

    I am trying to lose Weight but I don’t have time to exercise very much. I do my schooling online, I am living with my sister therefore I have to help keep things clean, and I am working a part time job to save for college. I just need some pointers or something to help me lose weight while keeping my schedule every day.

  • Nati

    Zuzana: Since I lost 19 kilos about 5 years ago I am a 5 time a week pilates lover and it has helped me a lot. But only when I started your workouts about a month ago I have seen the best results, my abs and legs are firmer than ever!!! Thank you for sharing your amazing fitness knowledge with all of us!!!

    I know have only one question I get sport massages 3 times a week after my workouts, I would like to know what your thoughts are of sports massages, and if you recommend that I continue getting them!!!

    Once again thank you and God bless you for serving as an inspiration to all of us!!!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Nati,

      I personally think that sport massages are great and if you are noticing that it’s helping you then it can’t be bad. Sport massages will help with your recovery as far as I know. I don’t know if it’s possible to overdone it, but 3 times a week seems reasonable to me.

  • frustrated

    Zuzana!

    Awesome site..the videos and tips are appreciated. I love working out but apparently it doesn’t love me. I have flat pronated feet, leading to weak knees. Also have an old knee injury which still bugs me when I try to do free squates, lunges, jumping, or a lot of running :( Between that and having 3 kids, time amd exercises are limited. Since having a baby in April, I’ve ballooned to 170#, 5’10, 37% bodyfatand a significant gut. So far, losing 2# a week eating ~1500-1600 calories, ~45% carbs, no “white” products, lots of veggies, beans, salad. Also restarted a pilates side series for lower body, been doing s l o w jogging for ~2months, finally trying to do a sort of high intensity run – 1 lap around track, not at my complete max (bum knee) but ~60-70% of my max. Since getting to run w/thekids is a challenge, looking at cardio to do at home. Qestion: I like Burpees for cardio but how often should i do it? Twice a day (using Tabata principle)? Twice a week? I like your lower body routine too. Can I do these every day? I’d really like to work lower body each day since it tones as well as offers some kind of cardio. Any advice on knee friendly compund exercises to help push intensity level up? Is that okay? I estimate my fitness level at average right now. Keep the vidoes coming! :)

  • Yazmin

    Hi Zuzana,

    You look amazing!!! you are really motiviting me to go back and exercise hard, I just had my baby two and a half months ago so I am trying to get my body back!! I was really in shape before but I notice that I am getting frustrated because I want results fast, I am going to the gym everyday now for two hours, I do 40 minutes of cardio and then 1:20 of weights but I don’t, I hate to not been in shape and see my body so different, what do you recomend me to do to get my body back in shape again fast.

    Thank you sooo much!

    Yazmin

  • LatinBoy

    Zuzana,

    I just find out your website and it is amazing the way your keep motivation for each workout. Great job!, I start following your routines for each workout, it is tough but it is a great way to keep your mind and body healthy. Keep it up girl!.

  • Melissa

    Hi Zuzana!I watched your videos on youtube and really liked them all.

    I am 18 years old. I have just started to do your workouts and i have a question.
    I am doing only the “butt and abs”workout for now but, do i need to do more workouts from your website for my butt and abs to get in shape as soon as possible :). Is it good enough?

    (p.s: i need to lose weight and get in shape so as soon as possible) please help me! thanks!

  • Phuong

    Hi Zuzana,

    I just find out about your work out videos and your blog today from youtube.com. I really like it. I’m a 20-year-old college student, about 50kg and 160cm and I think I’m under weight. I like to workout but I do not know the routine and how to workout affectively.

    I’m looking for the workout routine that I can do everyday to tone my body, especially my abs and butt and to eat better. I know that workout some how helps you to eat better so I’m not under weight anymore. What would be your suggestion?

    Thanks a lot,
    Phuong

    • Frederick

      Hi Phuong,
      Just jump right into our daily workouts – they will give you a great full body burn.

  • janine

    hey zuzana! i really like your workouts..esp this one because i need to get toned. ive been doing your workout routine for beginners for a month and its getting easier :) thx for helping me starting a new life!
    i have a few questions regarding this exercise.. what about my back? does it have to be straight? im not sure about the right “starting” position but i guess i have to keep my back straight in order to train my abs..right?

    best regards
    janine

  • http://slimpills.net John Hannyman

    I never realised how upset I was about my weight until recently and came across your site on google.

  • maryam

    hiya zuzana i just wanted to congratulate you with all the great videos tht you have done and the fit body you have im jus soo happy to see someone like you soo motivated and comtied to what you want to achieve , i just wanted to say that please can you give me some tips on how to tone whole of your body especially my stomach, thighs and knees because i really find it hard to get the fat off these areas im 16 and taking my gcse’s and i just need some exercises tht i can do in a short amount of time and still get the most affective results in a short amount of time so i can concentrate on my gcse’s soo plzz it would be very appreciated if you can give me some advice on tht
    thank you

  • http://www.facebook.com/home.php?#!/martina.scuric?ref=profile Martina

    Dobrý deň,
    Volám sa Martina, mám zapojené do modelovania. Materská agentúra mi povedala, že musím znížiť hmotnosť, čo znamená, namáhané brušné svaly a nohy a zadok. Prosím pomôžte. Nechodíme v telocvični, pretože nechcete prísť, a cvičenie doma. Vzhľadom k tomu, som len príslušenstvo hmotnosťou 1,5 kg. Môžete mi napísať na mail: martina.scuric @ gmail.com

    vďaka

  • http://www.facebook.com/home.php?#!/martina.scuric?ref=profile Martina

    Pracoval jsem cvičení Billy polotovary, ale to jen větší aktivní tělesné hmoty a přibral na váze. Ty by měly pouze spalovat tuk pod kůží. My rytmus je obtížné, pokud jde o jídlo, protože jsem byl ve škole od 7 do 3 možná to nemůžete jíst jen zdravé, bohužel. Vždy přítomen byly rohlíky a různé další věci: (

  • Maria

    Hi Zuzana.

    Not long ago (maybe a week or so), looking for some inspiration and new moves/exercises for my class, I came across a few of your videos on you tube. Then I started clicking on almost every one of them. I was really amazed.

    For starters, your level of fitness is an inspiration on its own. And I love some of the exercises I have seen on your videos. Some are really creative. I have been working out for years, and I have never thought of putting small weight behind my knee and raise the leg like that. I mean, I use small ankle weights, but it makes a huge difference when you have to squeeze some more, to make sure the weights stay put. :-) Great!

    Is it OK to ask you how long you have been dedicated to working out with this level of seriousness and professionalism? Do you also have background in physical education or you started as an enthusiast?

    Either way, thmubs up for you. And THANK YOU! Your website is superuseful!

  • http://cpaleadreview.net cpalead

    I have been looking this for a long time, thanks for sharing.

  • ZUZANA IM MEXICAN =D

    hola susana
    well i guess u dont speak spanish so i will try to write in spanglish :p

    Im a 22 years man who isnt fat at all but i have too much stomach, my chest and arms look normal, but my stomach its soo big what can i do?

  • Lara Sorokina

    oh, tak i do russkogo nedaleko)

  • Lili

    great body you’ve got!for how many years you’ve done this?you’re really an inspiration for all girls .when i stay and watch you’re videos,i want to start workout,and that’s an amazing thing!excuse my english,it’s not so good.I wish you the best!

  • LISA

    I have searched and searched and cannot find where to BUY your BUTT & AB Workout Parts 1-5.

    Thanks for a response.

    • Simone

      Buy? I think only online here for free…

  • Paul

    Hi Zuzana,
    I just finished with Part 1 of butt and abs workout and I’m feeling it.well right now I just did the minimum of 15 reps but let me tell you the sweat that started pouring out was insane.I have been going to the gym for 4yrs. Lifting weights and the only time I sweat like that is when I run.I think 2 different exercises at a time is enough. Lol I’m new to this type of workout I tried to keep it intense but my balance is off.Looking forward to tomorrows workout.
    Thank you

    P.S. While I’m typing this my bum like you call it is burning! Haha

  • Debora

    Hey ZuZana
    I am 29 and trying to get in better shape. I would love for my husband to look at me and be happy.. I like my butt and chest area but i also have alot of belly fat now. Do you have any tricks or anything you could recommend to lose the fat. I came across your videos on you tube today and I love them. I have been doing boot camp for @ days a week for # weeks now but i dnt feel I am getting enough of it and I would love to shed some pounds any suggestions ?

    Your site is so useful I will be back to it regularly.** thumbs up**

    • Frederick

      Hi Debora – sitting here with Zuzana reading the comments… jump right in to this 2 month challenge we have started and aim to do one 12 minute workout a day 6x per week. Push as hard as you can – if you can’t do all of the exercises then modify them and do your best. The important thing is to give these 12 minute workouts 100% of your effort. You can do anything for 12 minutes!

  • Debora

    Oh oops that was supposed to be 2 days a week for 3 weks now..lol.

    Thanks again

  • Special K

    Three favorite bootys are Beyonce, Jennifer Lopez, and Venus or is it Serena?

  • Zuzana – BodyRock.Tv

    Ahoj,

    rada si s tebou budu psat cesko-slovensky :) Diky za hezky comment. Tak a ted k te tvoji otazce zda je dobre cvicit kazdy den. Pokud rada cvicis, mas na to cas a chces videt rychle vysledky tak je skutecne dobry cvicit temer kazdy den v tydnu. Je vhodny zvolit jeden den v tydnu kdy budes jen odpocivat nebo popripade aktivne odpocivat. Aktivni odpocinek muze byt treba pesi vylet, nebo vylet na kole nebo si muzes jit treba jen tak zaplavat. Mela bys cvicit anaerobne (cinky) i aerobne (aerobik,beh,kolo..). Mrkni se na strength training, cardio, a diet jsou tam dulezite typy a rady co se tykaji vsech tri dulezitych kategorii a dalsi budou stale pribyvat. Jinak jeste jsem ti chtela rict ze 120 opakovani s malou zatezi je cviceni aerobni spis nez anaerobni. Musis zacit cvicit s tezsimi cinkami abys docilila peknych tvaru. Nemusis se vubec obavat nejakych ohromnych svalu ze cviceni s tezkymi cinkami. Nam zenskym jde velice tezko docilit takovych svalu jako maji chlapy jen ze zvedani cinek. Takze se vubec niceho neboj a zvedej tezky cinky. Uvidis jak se ti ta postava zacne rychle tvarovat. Pamatuj si ze cim silnejsi tvoje svaly budou, tim spis budou potrebovat energii kterou ziskaji ze spalovani tuku. Pokud chces docilit pekne svalnatyho briska tak nestaci delat sklapovacky nebo cviceni jen na to bricho. Musis cvicit cely telo soumerne. Tak ja doufam ze ti tahle odpoved pomohla. Mej se krasne,
    Zuzka.