BodyRock.TV

I’m in love with your abs. I do a 40-50 min abdominal routine every day and my abs aren’t that toned. I think I need to do more cardio or something to burn some of the fat around my mid section.

Hi Zuzana,
I really love your videos, it really motivates me to workout.
I’m wondering if you also have excercises to tone the calves down since I have fat/chunky calves. Thank you so much :)

Hi Zuzana,

I really love your videos, if you ever need another “victim” for your 4 months challenge then please consider taking me. You know you could easy get me doing all the workouts you want by just promising me to kiss your feet after a successful 4 months workout and if the workout wasnt successful after 4 month you could even lock me up in a chastity belt and keep the key till I have some nice abs ;)

Hi Sandra,

I will try to include more exercises for calves in my videos. Did you see the calve raises in the 40minute workout part 5? You can definitely use that in your own workout as well.
Best,
Zuzana.

Hi Zuzana,
I like your exercises and am trying to pick out a few to put to use. There are so many! Do you offer any full length DVD’s of the 40 minute workout or 20 minute cardio or anything else? All I see is short clips of everything. The pointers are great but it is so much easier to stay motivated with a trainer, even on video, leading the workout.

hello :)
what are the second two excersizes called?

Zuzana,
How often do you recommend the 40 minute workout? Three x a week? 5 x a week?

Lana

Hi Zuzana,
I’ve been doing this routine for several weeks now and I was wondering if doing so many reps of the leg exercises will in someway make pressure on my knees and also if it’s ok to do it 3 times a week.

Thank you,
Maciel

what does the different toe pointing do for the leg lifts?

hi,

congrats on a new look on the web.
Further kinly explain what should the repets like..rather how may in each set and how many sets to make it a 40 mts work out.

Thanks,

Suhail

I am just curious to know whether this exercises are okay for men. Or should we change the intensity and duration.
Thank u.
Jobs

Hi Joby,
exercises are not divided to female and male category. How you choose to workout depends on your fitness goals.

[...] admin wrote an interesting post today on40 Minute Workout 6 – Abs And Inner Thighs Exercises. | <b>Fitness</b> <b>…</b>Here’s a quick excerpt [...]

hi zuzana

you are amazing this site and programs changed my life
from fat and havy smoker (2 packs a day)
i become healthy and i have great shape .
i lost weight
and all fats become muscle
its all thanks to u zuzana.

i have a question:
after this change in me
all my family and friends also connected to the site
but my mother she is 60 years old and never done any fitness.

can u do some fitness routines to older peoples please??
thank you very very much

[...] admin wrote an interesting post today on40 Minute Workout 6 – Abs And Inner Thighs Exercises. | free <b>…</b>Here’s a quick excerpt [...]

Hi Zuzana
tried the 40min today and loved it. Well hated it and loved it. They pain I hate in the beginning but ends up driving me to do more. I just fell upon your website through youtube and I am so glad I did. I go on your site when ever I can. Thanks so much for your hard work and inspiration. I am a 41 year old mother of two children. I work full time running my own business and time is essential. I also work out from home and like it that way. Looking forward to further videos and all the extra fat I will burn. I am 5’7″ and weigh 131lbs but having trouble seeing my abs as well as I would like and know this will make a difference.

Have a great day
Maureen

Hi Maureen,

there is no reason why you couldn’t develop your abs with these workouts at home. Try to exercise every day – just don’t do exactly the same workout every day. You have to change it up from one day to another. One day work harder than the next day and choose light workouts instead of day off. I am glad that you are enjoying the workouts :)

Hey Zuzana,
Thank you so much for workouts; they are intense and challenging yet fun.
I’m looking forward to try them out myself. :D
I have some questions: exactly how much weight is enough for my body type? [im 18 years old 126lbs 5'2]
and would you mind posting how many reps, and sets to do for each exercise.
If you wouldn’t mind.
Thank You
Marissa

Hi Marissa,

I have checked your BMI which is normal – healthy. You are not underweight or overweight. However BMI doesn’t tell you what is your body fat percentage, which is important thing to know. Your doctor or any fitness professional should be able to measure your body fat percentage. I am posting descriptions for every workout where you can find out how many reps or sets you should be doing. The descriptions are under the videos. I usually post more information with the first part of each workout.

Hi Zuzana,
Have you tried or use powder proteins (isolate whey protein)? if so, it is working for you?

Hi, Zuzana, I began watching your videos three months ago and although I notice some improvement in my body toning and my belly pouch; which I acquired after have a total hysterectomy due to cancer in 2005, is almost gone, my weight in numbers is not changing much. I started three months at (your going to scream and or laugh) 211 pounds!! I know, that’s terrible! My doctor says that the hyst destroyed my endocrine gland function and that is why my weight increased so rapidly from 145 pounds at 5’1″ to 211 pounds. Although, 145 sounds too high for my height, I didn’t look heavy because I ran 8-12 miles a day, and worked out for 2 hours after. I was athletic but not muscular. I am still vegetarian, have eliminated HFCS products as well as transfats, no salt, no sugar,eat small meals every 3-4 hours and I am frustrated that my weight has only gone down to 203 pounds.My husband is concerned because he thinks I’m not eating enough. He’s a carnivor and I can’t stand the smell when he cooks his steaks or burgers. I do your exercises 4-5 days a week with lots of cardio and tons of sweat;which is easy to do in this Texas heat of 102 degrees. I shut off the air conditioning to my exercise room and turn on the standing fan when I feel like I’m going to puke. Some of your exercises that I would like to do but can’t because I have very bad knee pain on both knees due to all those years pounding the roadway. The squats I do are not as low as you go, and I have noticed a firmer butt. Is there some way you could do videos with modifications for those of us with bad knees? For example, side lungs with towel, burpees (I want so much to do that one; I tried and then “I couldn’t get up!” LOL.),even jumping jacks are a pain for me and I used to jump rope, but that’s not possible anymore. Don’t suggest water exercises because I don’t live near a pool. I thank you so much for your videos. Even though I have trouble doing lots of them, you encourage me to go for it. THANKS A BUNCH,TEXAS CINDY

Hi, Zuzana….P.S., I forgot to mention that I was diagnosed asthmatic two years ago and since I started your workouts, I have not needed to use my inhaler!! YEAH!!! …TEXAS CINDY

Hi Cindy,

sweat is a side effect of an intensive workout but it doesn’t mean that you are burning more fat when you sweat more due to a hot climate. You shouldn’t be working out in heat. If you want to burn more calories, you should keep your body cool. Your metabolic rate actually increases in colder climate in order to keep your body temperature constant and to prevent shivering. You also said that you eat every 3 to 4 hours. Start to eat every 2 hours and keep your portions small. You shouldn’t feel hungry and you shouldn’t feel heavy after your meal either. Drink a lots of water. Make sure that you are getting enough protein. Vegetarians have sometimes problems to get enough protein. Salba is full of protein and you can add it in any meal plus it has so many health benefits. Check out http://www.sourcesalba.com or http://www.EquineChia.com/ chia seeds suppose to be the same thing as Salba and apparently it’s cheaper so look into that. I will look into Pilates because it suppose to be really good exercise technique for rehabilitation and that is something that you probably need for your knees. If you feel pain in your knees or anywhere during exercise, you have to stop, ok? I will post some Pilates workouts soon. Maybe you can try some Pilates classes in your area and see how you like it.

This video is running, why are the new ones not?

Zuzana hola me gustan tus videos, learn mucho.no where you have any video of the abdominal side and below the navel and also from the back, if I could help I would appreciate you, or if you have this on video, saludos

Hi Zuzana,

I am leaving this post in the hopes that my name can be submitted into the contest for the Lullulemon top. I have been doing your workouts for the past 6 months. I have my little blue book that I bring to the gym that has your workout for the day written in it. I have seen great results because if the routines and nutritional information you and Frank have posted. I wear old shirts and pants to work out and I would love to have some workout gear that would show the results of the efforts of the commitment that I made to be in better shape. I love your confidence….

Hi Jules, the rules are that you post this comment underneath the contest video. You still have a plenty of time to post another comment! :)

hello Zuzana entendistes me wrong I think I wanted to know if you have some videos where you are doing sit-ups to learn .

Zuzana,…I did as you suggested about eating small portions every 2 hours ,instead of the 3-4 hours, and I feel better throughout the day. I drink lots of water and a homemade version of sport drink that eliminates salt and sugar that so many of the store bought brands contain which left me feeling nauseous and light headed. I looked into youtube for rehab exercises for my knees and found many exercises that I’ve been using and they are helping. I also searched salba and it is not available in the U.S., and Equinechia.com is for horses! Did you really mean equinechia? Is there some other product besides equinechia? How about whey protein,I see that in the store;would this work as well? You are very helpful. THANKS A BUNCH, TEXAS CINDY

Hello Zuzana
First let me say you look great and you are definitely an inspiration to lots of women including myself. I am looking to lose about 15 lbs and lean out more. What do you suggest? More cardio, less weights or an even amount of both? What about nutritionally. Do you eat particular foods to stay lean? I get confused with what to eat sometime. I read so much stuff it gets overwhelming and sometimes one size does not fit all.

Thanks for any advice you can give.

Zuzana ,
I have a quick question !how much weight is enough weight ? how can I tell ?

Hi Zuzana,

i want to ask about the all parts if must be done all together in one day or partially on 6 days

Thanks & regards

Hi Nader, every workout on my site is divided in several parts, but it is always 1 workout that you do in one go.

Thanks for your reply

So, i have to repeat the workout for how many times weekly.

another question, i have problem in fat of stomac even i play in Gym since three years & i concentrate on ABS exercises & Cardio but still the same & i control my food

So, what is your suggestion to get it in short time

Regards

Did the 40 minute workout. Took longer than 40 minutes it is VERY intense! i had to drop the z bar weights and sometimes would have to break a 20 rep into 2 ten reps. But GREAT workout i think it’ll help with my plateau a lot! thank you!

Zuzana,
Can you please tell were you by your workout tops. I been searching butt can’t find them. Thank you.

Hi Diana, my favorite workout tops are from lululemon :)

Hi Z! I have a question, are you doing any exercises like this 40min.workout lately? or have you been focusing on other types of workouts instead? I was just wondering hehe :) just because I’m curious about how you navigate through fitness and I like to follow your footsteps. Thank you so much Z, I appreciate all you do

Hi Zuzana- I have been following you now for a while. I hadn’t tried the 40 min. workout yet… until today! Wow! I thought I was in pretty good shape. I don’t know how you maintained the same weight on the bar through the whole workout!(maybe my bar itself weighed more?) -It got too much for me pretty quick. (That is a great workout!- my buns were burn’n)
I can’t wait for your new workouts that you’ll be doing in your new location. I love your intensity… 40 min. is a little long- so the quick hard one’s will be great when you don’t have as much time. Thank you for sharing this with us. I really look forward to your updates all the time.
I also have a gymboss and use it regularly and was excited when I saw you starting using one. What a great tool… now if I can convince my husband to look into the clubbells.

Hi Zuzana! Just discovered you last week and tried the 40 min workout this morn. had a good time and it was hard. I am a creature of habit so is this a routine that I can do daily or does the body need a change?

I don’t use bar bells when I lift, but I still was able to apply what you wrote and use it for my own use. I workout on the weight machines. One thing tht I got a long time ago is that concentration is so important. I am not sure why not many people replied to this post. I just wanted to tell you that I agree with you. I appreciate the information, thanks.

Hi, i like Ur exercises but know i have a lower back pain and when i went to the Dr. he advised to workout my abs specially my middle to support my back and to do a lower back workout too to strengthen my muscle in the core area. So would you advise of a set of training?
Thanks and have a nice new year.

Hi guys – so I modified this workout to make it more challenging for me as a guy and broke it into two days because it was a little longer and I wanted two days at the gym per week to take advantage of their weights. This is the first day and it hits primarily legs, shoulders, chest and tri’s.

40 squats – 80lb EZ Barbell
40 Chest presses – 30lb Dumbbell
40 1/2 squates – 80lb EZ
40 1/2 chest – 30lb DB
Repeat
Total time to this point – 9:35

20 Squats / 20 1/2 squats – 60lb EZ (80 was killing me)
20 Sumo DL’s – 60 lb EZ
20 Military presses – 15lb DB
Repeat
Total time to this point – 22:48

20 Backward lunges – 60lb EZ
40 Skullcrushers – 40 lb EZ
20 Bckwd Lunges – 60lb EZ
20 Close grip – 60 lb EZ
20 Jump Lunges (I really like these and they look cool)
10 Pike presses on flat bench
Repeat
Total time – 32:38

I probably could take this under 30 minutes but it was very challenging. If i did anything different it would be to increase tri’s and decrease legs.

Again thanks guys – d

Hi Sparky – d,
Nice exercise modifications! If we had any weights here I would try it :) It’s always really cool when people take our workouts and then make them work for their own individual fitness requirements. Let us know how it goes.

Hi – so this is the second half of the modified 40 minute workout. It hits primarily back, bi’s, forearms and calves . Admittedly, some of the horror is removed without big leg movements.

40 Bent Over Rows – 60lb Ez Barbell
20 Standing Curls – 60lb Ez BB
20 One Leg (O/L) Calf raises – 60lb Dumbbell
Repeat

40 Deadlifts – 60lb Ez BB
20 Bicep splits – 60lb BB
Max Pulups (I did 10 and I’m pretty good pull up guy)
40 2L Calf raises – 60lb BB

30 Forearm (F/A) Curls – 50lb Ez BB
30 Reverse F/A Curls – 20lb BB
Repeat

30 Inner thighs toe perpendicular (why am I doing these?)
30 Crunches
30 Inner Thighs toe straight (really?)
30 Cross crunches (ouch!)
20 Reverse crunches (had to stop twice and only got 20 – I suck)

Total time – 25:48

Was distracted by pretty girls at the gym so probably would have gone faster/done better but…well yeah.

Enjoy. Luv from philly.

Hi Zuzana,
Thank you for inspiring me to workout.
Gaby, Ecuador

hi Zuzana
i m a 19 yr old university student with 1.7 meter and about 35kg. Lot of people says that i m too skinny ( i believe i m kidda of underweight person) so that i wanna try some workout but most of the workout in ur blog has been focused on fat burning. can u tell me the kind of workout i should try and some advice the eating patten. I be looking forward ur reply
thanks
P.S i seriously want to gain some weight within a few months

Hey Zuzana;

you have brought me so much motivation to get back into shape. Its great to see that there is so much more that can be done without a gym membership than what they tell you.

My question for you is, how many days a week should I do this workout and for how long, before changing it up?

Thanks again for the inspiration and motivation

OH my god. you are way too skinny!!
I’m 1,67 and 48kg and that is skinny too..

Eat eat eat!! even when you are not hungry – EAT.
I have set an alarm every second hour to remind me of eating. just little things all the time.. Healthy things though… Eat nuts they are rich in healthy fat! or eat fruit or vegetables….

Hello! I’m a pro pole dancer and have started doing some of the exercises in your website…amazing. In one of your videos I noticed you also have a stripper pole! Do you dance as well? It is a great and fun workout I’ve been dancing for 10years and love it.

You know, I was trying to gain some weight at one point and I tried to include a lot of high-quality fats and proteins really often – full-fat grass-fed milk and yogurt, nuts, peanut butter, eggs, salmon, coconut, etc. And dark chocolate always helps!

Hi Zuzana :) I´m 18 now and today i was just surfing on the web and i was looking for some song on youtube when i accidentally saw your video with some of yours workouts and immediately after i saw it i decided to visit your web page and right now i finished this 40 minute workout.It´s great that you´re doing all of this!!!! thank you…probably i won´t be able to exercise this things everyday right from today´s beggining,but i think that two or three times in week i would be able to handle it ;)) i´m really happy that i found this ;)thank you very very much :)

Hi Zuzana,

I am so glad I found your website. I am 37 years old, 5′ tall, weight 125 lbs and I workout 6 days out of the week. I started working out and eating healthy about a year ago. When I went to see my trainer in Houston, I was 165 lbs. I was very active before my twin pregnancy but after I had my boys…I let myself go. I made the decision to lose weight when my doctor told me I was borderline diabetic. I did not want to be on medication…so I went to see a trainer. I started doing boot camp 4 days a week and personal training 1 day a week. I started losing weight, fat and inches very fast.

My family and I moved to Jakarta, Indonesia about 6 months ago and I am now on my own…no more trainers. My trainer in Houston gave a Mass Muscle workout to do here…but I get bored. I like to do different stuff…all the time. Well, thanks to your website…I will now be able to do different workouts and not get bored anymore. I do not want to lose any more weight but I want to see more muscle definition on my body. I am starting your workouts right away. I will give you an update later.

Hi: I love these workouts. First, I have a question do I have to do these 6 workout groups everyday… how can I avoid not getting bored. Second, I have thin calves do you have any suggestions in how can I increase my calves size and definition. Third, am I suppose to use heavier weight for my lower body and lower weight for my upper body – if for instance I want to tone my upper body but increse muscle size (nicely not much) and definition?

Thxs,

Desire

Hi Susan. My name is Irina. I am writing to you from Russia. I am 24 years old. I want to know. All of these exercises on the video. They need each day to do differently?

Please do more leg exercises! That is literally the only thing I need!! PLEASE. Inner thigh workouts please!!!!

Hehe, thanks for all the help!

xx Katie

Zuzana, you really do inspire me and i am 60 years young. i want to adopt you. thank you from the bottom of my soul .

Any way to get missing videos for parts 3, 5 & 6 of the great 40 minute workout?