I noticed that boot camp workouts have become really popular lately so I couldn’t resist setting up my own boot camp at home. It is challenging workout – I really enjoy this type of training. So remember that you have to modify the intensity according your own fitness level. If you try to go through the exercises in this boot camp at an intensity level that is beyond your current level of fitness, then you won’t be doing yourself any favors and you might put yourself in danger of excessive training. Pushing yourself too hard like this won’t produce any kind of improvement and can lead to chronic fatigue. Instead, make sure that your program is always slowly progressive. When you start with this boot camp workout for the first time, take it easy and take one and half minute breaks between each station (exercise). Start with only one round. Your goal will be to progress slowly by shortening the break time between each station to the point where there won’t be any break except at the end when you complete the whole round. As you progress, you can start adding extra rounds to increase the challenge. You can start off by doing this workout every other day, the next step would be 2 days training and 1day rest and then eventually you can build the volume of your training up to 5 training days a week. Don’t stick with the same routine. I will be adding 1 new boot camp workout every week so you will always have a fresh workout and a variety of effective exercises. In 5 weeks from now you will have 5 different boot camp workouts that you can incorporate into your program.
I hope you will enjoy it,
Zuzana.
Hi Zuzana, I was having problems finding the proper place to ask this question, but I was wondering what kind of workout a trampoline would give me? Also, for how long should I jump to see results in weightloss? Thankyou very much,
Shannon
Zuzana,
Hi. Congrats on the new site! It’s looks clean and classic and is easy to navigate.
I’m looking forward to checking out your ‘home bootcamp series’.
The renegade rows that you were performing is one of my favorite exercises- a tough movement because in order to maintain correct form you have to have a strong core.
I like the crunches you did today on the ball using the band for extra resistance-nice.
When I do step-ups I hold weights in my hands. On heavy days I lower the reps. I like to mix up heavy, medium and light days-the light days act more as conditioning.
Some modifications to the knee-ins that you were doing would be to add your ankle weights and a push up or a weighted vest. What I like to do is wear a backpack for added resistance with a weight plate (wrapped in a towel) inside.
Another good free-weight exercise that works well in a ciruit is db one arm cleans from the floor. I think you would like that movement because it works so many muscles. It’s a quick movement that works the fast twitch muscle fibres- a power- explosive movement. 3-5 reps each side is all I every do because it’s too easy to get sloppy when doing heigher reps which increases the possibility of getting ingured.
If you don’t know what I mean you should google it.
You are doing a fantastic job zuzana, keep up the good work! I think you are helping a lot of people with your persistence, high energy and body rocking smile :)
L
Hi, Do you have an update on wich suplements are good for fat burning and for muscle toning (not muscle building). Im a girl, I just started in a gym and I have a trainer, but I want another opinion!
Thanks for being a motivation!
Hi Steph,
I don’t have the update on supplements yet. As soon as I find out something I will immediately post it on articles. I haven’t look at that yet.
Best,
Zuzana.
Hi Zuzana,
I just wanna let you know how much I really enjoy working out with you’re videos. I’m SoOoOOoo glad I found your site!!! I use like 3 to 6 videos a day… Been kinda experimenting with yuh :p
I just had my second baby 9 months ago. So I’m still like 25lbs more than I’d like to be so this boot camp is my new evening routine &&& I’m taking your advice & making the 20 min cardio for before breakfast ;)
THANK YOU SOOOO MUCH ZUZANA YOUR A GOD SEND!!!
Hello Zuzana,
this is a great new workout and its just amazing to see this much new videos you produce in such a short period!
Thank you so much and keep well and fit!
(i’m not a nativ english speaker)
Zuzana,
Stumbled upon your site looking for some leg exercises about three and a half weeks ago and have been taking exercises from your site to pertain to my needs. Im very petite 5′ tall. My legs have always seemed to carry all my unwanted pounds. Looking to thin them out and tone them more. I’ve been doing all sorts of lunges,squats,deadlifts,and about any other sort of leg exercise that I have found on your site. I’ve also done your Tabata workout for the past week in the mornings along with my various leg exercises. I alternate my leg days with an abs and butt day. Usually taking the day off on fridays.
I am seeing results when I measure my legs and abs! Thank You! Thank You!
I’ve heard you mention you shouldn’t really spot train to other people not sure if my approach is wrong.
I need to burn more of that fat off my legs!
Should I keep up the Tabata and do some more of the boot camp to shed those unwanted pounds.
Any suggestions?
I also wanted to Thank you and Fredrick for putting this site together. It’s wonderful to have all this information on one site to refer to rather than spending hours researching exercise data on the web.
I’ve been telling all my friends to check out your site! I check your site daily!
My husband teases me and calls me Luzana because Im always researching new exercises on your site.
HI Luzana :)
I have also the most amount of fat stores in my legs and I am also trying all kinds of different ways to workout and make my legs smaller and toned. There is not one program that would work for every person in the same way. So you have to experiment with your training and listen to your body. I noticed for example that heavy weight training helped me to shape my butt and muscles on my legs like no other exercise before. But I am also getting better results when I give my muscles time to relax to become stronger. You can’t train your legs with high intensity every day and expect results. And you have to train your body as a whole to get the best results. Try to work your lower body one day, upper body second day and the third day have just light aerobic workout and see how that works for you. There are many different ways how you can train and organize your workouts. Try different things and see what works the best for you. Just stick with the basic principles – slow progress, slow increase of challenge, working your body as a whole and not just your legs, give your muscles time to repair, etc. There are some basic principles of training that I haven’t talked about yet so I have to do that. It is really important to know how your body and muscles work. I realized how little I knew before I started to learn all these thing and it is helping me a lot and it will help you too.
Best,
Zuzana.
hey zuzana,
I would just like to say that this bootcamp workout is amazing I’ve been doing it for the past two day and they are great.can’t wait for the rest.
thanks,summer
hi Zuzana…i so happened to find you on u-tube…and just got inspired by the way you work out…i used to do all this as an athlete in my country Romania…(ahh by the way where you from?)…AND ..just realize looking at you…how i can get back in my shape again…thank you i hav along way to go..mid section needs some inprovement and you just give me the tools and hope….thank you, thank you,thank you
Hi Georgeta,
I am for Czech republic. This has nothing to do with fitness but Romania is on my list of countries that I would like to visit – it’s beautiful. I am glad that you like the site and videos :)
Best,
Zuzana.
aww the only reason i was wondering where ur from was because i was reading on u-tube the comments how everyone was guessing..lol.
ive been an athleet all my life and see you’re work out routines inspired me a lot..i plan to follow ur core training routines, for a while..n see how it goes!thanks for the quick response and best wishes to you…ill keep you postet!!GETTA :)
cool i want to try this , but i haven’t got the balance ball. I’m getting one soon and also the stepper.
zuzana…can i do this bootcamp routine 4x week..?
It depends on your fitness level and what your fitness goal is.
hi, will you be posting other boot camp videos
? i can only find this one.
thanks
Yes, we are going to be posting other bootcamps.
Zuzana … great site, you should post more of these videos to youtube … thanks to you for the fun workouts and seven inch stretch is very fun … hope you are having nice weekend … do you still live in Czech Republic or live here in USA? John
I wanted to print your workout so I can bring it with me to the gym. Do you have a printable workout routine?
Hello,how do you work out your forearm ??
Hey Zuzana I absolutly adore your home workouts because that is where i feel most comfortable doing my excercising. I have a question that maybe you might be able to answer, I have skinny legs and i wanted to get more muscle in them because when i loss weight i seem to lose it in my legs first, then every where else. I have tried doin squats and lunges any suggestions?
Hi, I think you look absolutely great. But I think these workouts are mainly for women. Is that right?
Also I think you are panting a lot more then should be for a fit person like you and for a workout with this intensity.
Anyway I think it’s good for people to do exercises at home, so you are helping these people very much.
Jason, get your ass off of the couch and try these workouts, before you start to criticize. I am putting all of my energy into my workouts and that’s why I am ”panting”. I could do stupid videos with barbie dumbbells like everyone else, but that’s not what this site is about. Honestly you have no idea what you are talking about.
WELL SAID, ZUZANA! It’s only obvious that you are putting huge amounts of energy into these workouts because they are INTENSE -I’ve tried this boot camp and other routines myself and they are VERY DEMANDING. Watching you workout is a reality check, showing us that we can push ourselves way farther than we think, man or woman and we should be running out breath if we are really pushing it, so PANT, nice and LOUD! Seriously, you are stronger and fitter than many dudes out there, who cannot even get their butts off their couches.
YES! :)
BURNNNN!!!
Zuzana,
you really afford your workouts a great deal of effort. You are from Eastern Europe, correct? Do people maintain a good fitness level there in your country?
I am also impressed by the way you move from one routine to another. You are in great shape and you look awesome.
I am 6feet 2inches, and i weigh 270 lbs, but everyone who sees me says that they think i way 225lbs. Why?
Michael
Zuzana,
I absolutely love your workouts! I love the break they offer from the standard gym routine – thanks!
[...] Zuzana – BodyRock.Tv wrote an interesting post today onBoot Camp Workout 1 | <b>Fitness</b> Advice, Workout Videos, Health <b>…</b>Here’s a quick excerpt [...]
hi there Zuzana :)
just wanna to say your exercises are really excellent, I’m a male and I try your boot camp…
That pack of exercise blow me away i was like wow this is great…
I’m bboy, dancing breakdance lot of years and im in good shape… but this is so good to do in my free time when I’m not dancing and want to stay in shape! :)
keep it up Zuzana your are superb :)
lijep pozdrav ;)
danijel,
thanks, I am glad that you are enjoying the workouts :)
hi zuzana love our videos discovered you on youtube. i want to gain muscle. i have 5 kids been in really good shape until my last child. I was going through somethings that caused lots of stress. But now my baby girl is 1 year old. my main concern is my waist. My doctor told me that i have torn ab muscles. just want some of your advice on what i can do to flatten my stomach.Am 5 7 weigh 160. love my size. love being thick just want to be more tone. what type of diet should i have. dont want to lose or gain weight while toning. and should i try any type of supplements. thank you
Zuzana….You are amazing! Thank you soooo very much for all of your videos! I am about ready to end my gym membership after 20 years because I am getting bored and the simple fact that it takes about 3 hours out of my day to get ready, go there, workout, shower, and come home. I am doing your videos regularly now and I love them. Keep up the awesome work!
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