Start with 20 backward lunges alternating the legs, then go down on your mat or step and do 20 reps of skull crushers. The second set starts again with 20 backward lunges but continues with 20 close grip presses. You will repeat the whole thing one more time, before you move on to part 5 of this workout. There are no breaks in between the exercises – you have to keep moving.
Best,
Zuzana
WOW! I’m super impressed with this website. Just learned about it…what kind of Training experience do you have Zuzana? I’m pleased to see your not charging for this website as I know of similar websites asking a fee. Hopefully this website stays free as long as possible. Ever think about doing any videos at the gym with more advanced techniques or perhaps some outdoor Cross-Fit stuff???
Thanks,
Jason
I have been going to the gym for the past 7 months. I gained in weight 4kilos and when I asked how to burn more fat and not putting on any more weight. My personal said that I was petite and that I shouldn’t worry about any thing.
Yes he doesn’t know women.
So thank you very much for this website. You explain every thing and do not think that people are stupid.
I really want to achieve good result. You have got a dream body Zuzana.
Hope to be like in few months.
XXX
Zuhana can i ask how much weight you have on the bar for the excersises?
Thank you
do you have whole leg excerises?..to tone legs outer..inner..top and bottom?? i want legs that dont touch and look toned !
Hi Bree,
the lower body workout is exactly what you need. You have to choose heavy weights for this workout and aim for little rest between sets (30seconds – 1 minute) because that will boost your metabolism and your body will burn fat. You can do one day upper body and one day lower body and split your week like this: Monday – lower body, Tuesday – cardio, Wednesday – upper body, Thursday – cardio, Friday – whole body workout, Saturday – cardio and Sunday off. To boost your metabolism even more you can add 20 – 30 minutes of moderate cardio after each workout. You can do this for 4 – 6 weeks before you hit the plateau, so it would be wise to change up your routines. If you are following this kind of program it is really important to get on a proper diet. Check out the Best method for fat loss and other articles in Diet and Nutrition category.
Best,
Zuzana.
hey Zuzana,
I was just wondering, can i do this workout five times a week and include cardio after it. Or chose another workout routine and alternate between them during those five days .
It just that there many options and i am getting confused, and you always seem to focus on saying that we shouldnt repeat the workout for too long.
I would really appreciate it if you replied Zuzana :)
You are simply amazing :)
Thankyou so much.
You can do this for 4 – 6 weeks before you hit the plateau, ..when you said this i dont exactly get what you mean?..sorry also thanks for the tips!!!!
Tt means that you can follow a program as long as you are making progress and as soon as you notice that you are kind of stuck and no changes are happening anymore (that’s called the plateau), you have to change the way you work out.
Zuzana,
Your name alone is impressive; but just as striking and remarkable is the free website that you and your colleague have provided. I am enthusised by every workout you perform and with such accuracy and clarity. There is something genuine here, honestly felt in watching each performance workout, apparently attributed to your character as a fitness trainer. I wish you the best. You must keep this pure and original effort in place so that it becomes a growing community: a collegium of students and friends working together–overcoming common problems and achieving their own possibilities. Count me in.
Mario,
welcome to the site and thank you for being part of our growing community of fitness enthusiasts. I am glad to have you here.
Best,
Zuzana.
how many reps?
This workout is for muscle endurance so I am doing many reps. In this part for legs and triceps I am doing 20 reps for each set.
OK thanks for everything? ANd i wont get bulky legs??
Don’t worry Bree you won’t get bulky legs.
ok so i have done upper and lower and its a great sweat!!!thanks!!..but when do abs come in???
I am doing my abs in the cardio days. What I do is 15-20 minutes of cardio, then my abs and then I continue with another 15-20 minutes of cardio. Try that and see if you like it.
ok! thanks
hi Z,
ive been following the arms then cardio then legs then cardio and so on…how long is it going to take till my stomach and legs loose fat and start toning???
thanks
If you are a beginner you should see changes pretty soon. It also depends on your diet and the rest that you allow to your body for recovery.
Hello,
My name is Amber and I had a quick question for you. I am 27 and out of shape at the moment. I am 5′ 2″ and 150lbs at the moment, which is very big for me. I started going to FIT Camp a few weeks ago. These are classes that are somewhat intense. My heart rate gets up there and I start to get really warm. About 20 to 25 mins through the workout (5 – 10 after getting really warm) I start to feel nauseas. This happens every time and really bothers me. I love to push it as hard as I can, but find this gets in the way. Why do I feel nauseas and do you have any suggestions? Thanks Amber
quick question: do you recommend doing cardio prior to this work out? I usually do cardio daily and would like to incorporate it in my daily workout
I have this same problem. I end up having to rest longer to catch my breath and keep from throwing up :( I thought it was probably because I was not allowing enough time for my food to settle. So now I wait longer–but when you’re eating every two hours its a fine line between not waiting long enough and feeling sick during your workout and waiting too long and being hungry and burnt out :(
Best of luck to you!
when you say twenty reps for the backwards alternating lunges is it one rep counts as 1 lunge on each leg or just twenty lunges making it 10 on each leg?
Thanks!
It is 20 lunges all together – 10 on each leg.
Hey Zuzana,
First let me just say that I love your website!
I have one quick question though, If I’m still sore two days after I exercise does that mean I did too much? I completed the entire 40 minutes workout on Monday and I was planning on doing it again today (Wednesday) but I’m still very sore. Is it safe to workout in this condition?
Thanks so much!
Samantha
HI Samantha,
what you should do if your muscles are sore is a light workout that will help you to reduce the muscle soreness. Light workout is better than no workout. You can do the same exercises from the 40 minute workout but make it easier. You may choose to do this workout with your own body weight only, or you can decrease the amount of sets and/or reps. In other words, you should move but with less intensity than you normally would.
Okay thanks! That helps a lot :)
Hey zuzana!
Thank you SO much for having such an amazing site like this,FOR FREE!
I used to be thin and muscular from playing sports but now that I’ve stopped,I have gained nearly 30 lbs.I am now at 5′6 at 127.8 lbs.The only thing about my body I am wanting to change are my thighs.They have become very unproportional to my body(big thighs) and since now I have to find jeans that are size 28 since my thighs wont fit but on my hips and waist,it’s loose.I was wondering if you can please recommend the best workout so I can have my slim thighs back,only with some muscle,since the lower part of my legs only seemed to get triggered and not my thighs.Thank you so very much for your consideration.
-Azelia
Hola:) zuzana…
“WOW” I am very impress, what an incredible workout. once you memorized the routine it all “flows”
i’ve been in the military for many years and i have never seen nothing like it, keep up the good work
and thank’s “A MILLION” for sharing whit the rest of the world.
Angel:)
Hi Jason,
I am glad you like the site. I am still studying with ISSA to become fitness professional and I am just big fitness enthusiast. I thought that people might appreciate the fact that everything on this website is for free ;) I know how it is like when you don’t have enough money or time to go to the gym or how it feels like when you want to get in shape but you have no idea where to start. The only thing I am asking for is if you like this website, than please spread the word so more people get to know about bodyrock.tv
I feel like we haven’t really even start yet, so there are still so many things I would like to do videos about and I am always getting new ideas from people. I love outdoor sport, but I live in Canada, so that won’t happen until it gets warm again:)
Best,
Zuzana.