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Hi Zuzana I just want to say first off you are awesome :) I love the website lots of different stuff to do so we don’t get bored with one routine! I do have a question I have post pregnancy fat on my belly not alot alot but some I weigh 126lbs and would really like to lose the baby bulge :) I would also like to tone up on my thighs I really don’t know where to start with a workout routine??? I don’t want to go to the gym it’s to expensive would love to lose some pounds and tone up with your workouts..could you tell me where to start?? Thank you so much zuzana your website is inspirational and you Rock!!! Hope to hear back from you soon would like to start right away :) Have a great day!!!

Hi Jenn,
If you want to workout at home, get some free weights – at least 2 pairs (lighter and heavier), balance ball, mat and if you can afford it, step bench. You should do weight training 3 times per week and work all of your major muscles. Do 20 – 30 minutes of cardio after your weight training – I am using the step bench sometimes for my cardio and I am combining different moves from aerobic dance. You can also do more cardio workouts in between the days of your weight training and work harder. Try the interval cardio workout. For your weight training you can try the 40 minutes workout, Rock your body, Core workout or Hardcore Body Weight Workout. Don’t forget to read all of the articles, and always check back for new ones because all of the information is really important for your training and health.
Best,
Zuzana.

Good routine when I travel.

this is really a great workout which can be even done at the time of pregnancy, well done suzzane

Hi shakoko jan, I am not sure about that, I don’t know how to train pregnant women yet but I think that this might be probably too challenging. If I was pregnant I would take it easy.

Hi Zuzana,

What is the name for the second move with leg raises? I write exercises down in my log and can’t find a name for this one!

Thanks,
Yana

Hey Yana,
I do these at dance all the time and we just call them leg drops :)

Going to the gym now and going to do this and part 1 there along with my other routine!

Zuzana,I just gave birth to my second child, he is now 2 months old, I have been working out for 3 weeks now but i haven’t lost a pound, I have been working out six times a week, strength training 3 times a week and cardio 6 times a week, and i still weigh 199lbs, when will i start seeing the results of my hard work? can you give me any advice? I hope you answer soon, I’m desperate for some needed answers.

Hi Candice, If you are working out 6 times a week and you are incorporating weight training and cardio than you should be able to see at least some progress, at least little progress. If you don’t, than the problem must be in your diet. Make sure that you eat small portions every two to three hours. Every portion of your meal should contain lean protein and complex carbohydrates because this will help to make your metabolism to work harder and burn more calories. Make sure that you feel always satisfied and energized after your meals. If you feel tired after you eat, it probably means that you have eaten too much. Drink a lots of water and eat meals that are high in fiber. A good way how to measure your portions is by hand. Avoid junk food and make sure that your diet is low in fat. What helped me a lot was a book from Tosca Reno – The clean eat diet so I can really recommend you to get it because it is all you need to know about healthy diet that will help you to loose weight and maintain it.

Thank you, that wonderful advice, i feel like i can keep going, until I have reached my goal, all the best wishes for you, thanks so much.

hey zuzana, I’m thinking of starting the workout from these videos, but I wanted to know if there was a third part to them? I used to run track and field and exersiced a lot but I could never get abs, what do you recomend? Thanks.

[...] admin wrote an interesting post today onHardcore Body Weight Workout 2 | <b>Fitness</b> Advice, Workout <b>Videos</b> <b>…</b>Here’s a quick excerpt [...]

Hi, Zuzana. This video worked out really well for me. I prefer exercises like this especially; they don’t require any equipment or a lot of space.

Okay, here’s the thing. I went through a HUGE growth spurt and my joints (especially wrists and ankles) are exceptionally thin, because I was gaining so much bone mass and my poor ankles and calves stayed the same. I can actually fit my entire ankle in my hand and have my fingers touch. Anyway, basically, I want to build muscle around my ankles/calves and wrists/forearms, but I don’t have any equipment. Can you recommend any body weight exercises, please? Thank you so much.

Also, I’m underweight, but I’m not super-skinny and I do have more muscle than a lot of people I know, who are at a healthy weight. I DO incorporate strength training when I can (again using my own body weight). I do everything I possibly can to maintain a healthy weight, but I end up losing weight. Do you know why I am underweight?

HI Ava M,
when you are doing a log of strength training and you work your bigger muscle groups regularly, the smaller muscle groups can usually take care of them selfs. How do you know that you are underweight? What is your height and weight? If you feel that you should be heavier or have more lean muscles, than maybe there is something you can do about your diet. Make sure that you eat enough, often and healthy.

I am 5’8.5″ and weigh around 125 lbs. I checked my BMI and it stated that I am underweight. I eat quite healthy and try to eat around 5 small meals a day like you suggested. And my body is built in a strange way. Some parts of my body have like no fat or muscle at all and then other parts have a decent amount of fat and muscle, so it’s not all balanced and the muscles don’t take care of themselves. I try to strength train every day, as I said, but some muscles won’t build, while some build greatly. Can you guide me with my diet so that I can start to build more muscle mass, please.

And thank you. You are an inspiration to many. You give us motivation and advice.

Hi Ava M,

I have calculated your BMI according to the info you gave me and it turned out that your BMI is normal. Underweight is 18.5 and under. Your BMI is 18,8 which is still considered as healthy. We are not all perfectly proportional, besides women tend to store more fat than guys and especially in areas of hips, thighs or belly. There are general rules that can guide your to improve your body composition, but you have to still keep your exercise log to map your progress and find out what works for you. What triggers muscle growth is strength training (with weights or your own body weight). What increases the growth hormone levels is resistance training of high intensity. 3 to 6 sets of 6 to 12 reps with maximum of 1 minutes between sets generates enough tension and fatigue for muscle growth to occur. You should be able to lift the weight for prescribed amount of reps but with almost maximum effort – don’t go to failure, keep a good form at all times.

Okay thank you Zuzana that was very helpful. I am quite tall for my age and your information was very helpful :)

Hi, i am really enjoying your website, very informative.

i wonder if you could give me advice, i am tall and generally slim build but i have chunky legs, fat round my knees and a big bum, my stomach is flat and toned as are my arms, i need exercises that can bring my bottom half in line with my top half.

Thanks

Nic

Hi Nic,

our bodie’s often store fat unevenly in different areas. Some people store fat around their belly and some people like you and me store the most amount of fat on their bum :) However our bodies burn fat almost evenly from every area of your body so it will just take a little more time for your problematic areas to get rid of the fat. So you won’t speed things up by working only those problematic areas. You can build more muscles on your legs and butt which will help in burning fat evenly throughout the body. Every fitness professional will tell you that spot fat reduction doesn’t work, however there has been one research that has shown that it might be possible if you combine strength training and cardio in one workout. So for example you do one set of strength training for your legs and follow immediately with a few minutes of moderate to high intensity cardio. A lot of my workout routines are put together in this fashion, so feel free to try them out.

I am 13 years old
I have got my shape thanks to you
I have a six pack abs
I have really beautiful arms and I have a good back

Hi Benjamin, that is so nice of you to write me about your progress. Keep up the great work! :)

Hi Zuzana :) Firsly, I very like your all videos and they are really good and fun to do. However, I want to ask you something. I am 20 years old, sporty,active and thin girl. Maybe you can advise me witch of “workout routines” videos is the best for all body (good strength and health) keeping ?? :) I have only a balance ball at home..

Hi Jane,
please check out the F.A.Q. on How to start using the workout routines here on BodyRock.Tv – this will help you to get started. If you don’t have any equipment at home, you will have to be more creative or do most of the workouts with your own body weight. I have some really good body weight workout that you can try. You will have to find out yourself which of the workouts you like to do. All of them are great, but we are all different and we all like different exercises and workouts. Don’t be afraid to experiment.

Zuzana, thanks you a lot :) :) :) I will try to do what you said :) And later I will tell you how it work :) And I have one question :) In some your videos I saw that you use balance ball :) Is balance ball healthy for my body ??? :) cause exercises is quite fun and great :) and I can mix it with other creative exercises with no equipment..

Hi Jane, balance ball is one of the best equipment. I will do some workout with balance ball in a near future. I had one, but I didn’t like it so I took it off of the site. The new one will be better :) You can mix exercises with balance ball and body weight as you like.

Fantastic!! :))))))) I will wait your videos with balance ball (clap) :) :) And actually I have small scoliosis (practically invisible, see only me) so I just make my body strong with some exercises from your website and also I use balance ball and I feel great :)
That would be great if you put some videos with balance ball. Amazing :) :) :) :) Thanks you very much!!! :)

Dear Zuzana,
Thanks so much to you and the Bodyrock.tv team. I am amazed at how informative and inspiring your workouts are. I’ve been a weighlifter for 10 years (since I was 19) and in the past couple years I started losing a lot of definition, even though my workout and diet has not changed. I thought it was just a “sign of age”, until I was inspired to try mixing some of your workouts into my routine. After only 3 weeks, I already see some of my old muscle tone and definition coming back! I guess my muscles were just getting bored of the same old thing.
Thanks so much and keep up the great work!!!

Hi Mike,

Thanks so much for sharing this with us! I am love to hear that my workouts have helped you :)

Hey, I have a question about a good diet, I can’t drink or eat milk and I want to lose weight, do you have some good advice?

Love Isabella

Hi Isabella,

you can still easily follow the clean diet even if you can’t eat dairy products. Or you can buy dairy products without lactose if that is the problem.

first of all i just wanna say u have a sexy body, ryt ive been exercising for 2 years now im loosing weight everywhere exept the tummy and i have tryed crunches sit ups i would like you to do more ab exercises please if you can thnx , and your workouts reeally work my friend lost 7 lbs in 2 weeks :) thnx to u

Hi i think your website is great the best i have ever come across , i was wondering if you supply your workouts in dvds . If you do could you tell me how i go about buying them . I was also wondering where i could buy the same kettle bell that you use in your workouts as i am from northern ireland and i cant find a kettle bell in that shape.Thank you once again i look forward to doing all your workouts , i look forward to your reply michele knox

Hi Michele, when we will have a dvd, I will post it here on BodyRock.Tv so keep your eyes open, because it might happen in the next little while. There is a link underneath the Kick Ass Challenge 2 to a site that sells the clubbells.

I dont know how I didnt find your website in the past! I ran into you on YouTube a month ago and now I cant stay off it, you have workouts that I have never seen before and it is great for me because I have been weight lifting and simply working out for 3 years now. I had a question though, what difference does it make to do a push with your hands inward compared to doing a push up with your hands facing forward, I noticed you had them inward in this video? Thanks!

Monique

Hey Monique, she is working her triceps more with her hands inward and closer together.

I did this workout last night. This is perfect for when you are travelling or someplace where you have no access to a gym. I did both parts, and I feel it in every part of my body.

Mickela

Hello Zuzana,

I am a 28-year old male who has been in love with exercise and running for years now. By far, your workouts are VERY impressive and much more challenging that conventinal routines. My body has been sore in a way that I have never felt before, thank God.
I’m so glad I found your channel.

My question is that I want to incorporate your workouts into my week, but I was wondering what would the best way to do that. Meaning, I do cardio 5-6 days, along with weights, 2-3 times a week. Without overtraining and doing too much altogether, what would be your recommendation?
You have many routines, so I hope you can give me advice from your own experience. I certainly appreciate your help and you are quite an inspiration.

Bless you,

Julian

Hi Zuzana,

I just discovered your website—and I am really really impressed! I tried this workout and loved it…I can’t wait to do more! Thank you so much for posting and inventing workouts!

Hello! When you say “40 reps,” does that mean 40 per side, or 20 per side, which adds up to 40?
Thanks!

hello!You kill me with your technic…awesome.Iwould really love to know where i can purchase your dvd`s.PLEASE let me know!Thanxs

Hi Zuzana.
i just recently found your website and i really like your enthusiastic up beat look on been healthy and staying in shape it has motivated me to put some real effort into getting back into shape and living a healthyer life style i have used alot of your work out ruteans and have seen great results in the passed 3 months but they seem like most of them are getting easy maybe i have reached a wall or somthing so i want to ask what you think the next step should be should i do more set more reps or get a weighted vest im not really looking to bulk up alot but i wanna beable to lift my body weight with ease and be really toned like you
im 5.9ft and i was 206lbs im down to 183lbs
any idears would be very helpful thanx again.
ps. your doing a great job =)