You have been asking me about how I warm up before weight training, so here it is the routine I usually follow. It is a simple routine and it takes about 5 – 6 minutes. There are several physiological and psychological reasons to always warm up. The most commonly understood benefit of warming up is that it reduces the potential for injury. Warming up before you exercise increases muscle temperature which in turn increases your strength. This allows your muscles to contract faster or to stay longer in contraction or to better perform a series of contractions while working out. Keep in mind that there is one potentially negative effect of warming up. If your warm up is too heavy (too long or too intense), it can decrease your overall workout performance. So make sure that you just warm up the body rather than tire it out – the 5-6 minute warm up in today’s video is perfect for a pre-workout warm up. Enjoy.
Best,
Zuzana
Zuzana,
I absolutely love your site. I appreciate your honesty. There is no substitute for hard work—it is that, and that alone that will get one the results they seek. I have incorporated many of your exercises in my own work-out regimen. It is really a return to basics for me, which my routine was sorely missing. I have just started on my own ab 6pack challenge, however I have about 15-20 lbs to lose. ASide from aerobic activity to lose the weight, what would be the best ab exercise to do to tone my lower abs. I can always feel my upper abs burn when I train, but I feel more of a burn in my hip flexors when I train my lower abs than anywhere else. Actually, I just started using an old fashioned wheel where you roll forward and pull yourself back and that seems to give my lower abs a pretty good burn. You and your husband keep up the good work–you guys are great!!!
Very good one zuzana,keep going great . It will help me alot when go back lifting in my routine
Hi Zuzana,
Your videos have been a tremendous help to me and have encouraged me to have a more active lifestyle. How has your pursuit in studying to become a personal trainer going? What is your average daily schedule like and how do you balance your exercise?
Thanks again,
Angie
Hi Zuzana,
I don’t know how I found your site, but I absolutely love it. You have a terrific attitude and you are very inspiring. I especially love the fact that you are so creative and don’t require lots of equipment. I’ve been incorporating your training into my regular (boring) gym routine and it’s made a huge difference! It’s so much more fun and no two days are the same, I change my routine and sequencing and add in stuff from your site and now it’s more like
playing than working out – LOVE IT!
Thanks, all the best to you!
Elisabeth
Hi Elisabeth,
thank your for the nice comment, I am happy that you like this site :)
Zuzana.
Hi Zuzana,
You are very creative and original, all movements together give the effective warm up. I’ve really appreciated its and recommend its to to everyone looking for the suitable “strength trianing workouts” Many thanks and all the best for you.
Hello, Suzana
I just want to take a moment to say thank you for all the motivation and inspiration you have given me to improve my level of fitness. I just recently found your website and have started incorporating the warmup routine for strengh training. you are absolutely right. It is better than using the treadmil. Thank you again and keep up the GREAT JOB!
Just found this site today and just wanted to say that I’m happy to so you doing this. I’ve seen you before elsewhere and have always thought that you are very well sculpted, now I know how you do it. Keep up the good work :)
just curious, what country are you in?
I’ve done this and it was good. Thank you
THANKS FOR THE VIDEOS , how do i post a photo?
Hi Suzana,
I wanted to know how long did it take for you to get into shape? And if you have any before pictures. Your fitness aspirations are impressive and thank you for all your workout videos they have been very helpful.
Can I ask what brand is your workout bra-love the racerback design that closes in front-ideal! Thanks:)
I was totally pooped after this lol.
I am a psychotherapist and my wife is a pediatrian. Your work is a true inspiration. Thank you and best wishes for helping many people with your knowledge and skill.
I am also very interested in the effects of exercise on the mind. Many studies have been published about the positive efects of exercise in addiction medicine,as well as other types of psychological health and physical health.
I always ask my patients what they are eating and if they are exercising. I believe many psychological problems exist because of poor life habits. This seems obvious but unfortunately many people in my field and in western medicine generally do not understand the great influence of exercise and diet. Thank you again. You are truly helping people.
Yours truly,
John Castleberry
Your workouts seem very natural and healthy (no fear of over working out or sprained backs) and I like that they are focused on strength and muscle toning.
I am really grateful that your videos are very inspiring as well.
Hello from Texas,
I have a question for you regarding the warm up. My situation is that I live in a small town about 45 minutes from a larger town that has my work and gym. If I do my warm up at home, will my body cool down to a point where I’ll need to warm up again when I get to the gym after the 45 min. drive, or will the warm up last the drive.
Thanks
Ben
Hi Zuzana,
I am so glad to have come across your website. You are such an inspiration to me. I have become more interested in fitness and now I have the time to do more because as I am finished University now and don’t have my face in books the all the time. I have been doing strength training and cardio exercises. I was curious which province you live in? I’m from BC. You are doing such a great job. I also really like how you made a “gym” in your home with inexpensive tools. I have your website bookmarked and check it out all the time!
Thanks so much for sharing your knowledge with all of us!
Cheers,
Emily
HI Zuzana I love your videos this is my second day and I really got pumped for my game this morning with your warm-up routine and a few of your exercises. I was wondering do you compete in any sports? Also I was wondering how tall are you?
i’m following your summer workout! :)
Thank you so much Zuzana for motivating me to get in shape and feel healthy and good about myself. Keep up the Amazing work and keep on inspiring :) you Rock!
Hi Zuzana,
My boyfriend and I were wondering where you are from :) Thanks!
Brynnae
Hey zuzana
i want to start working out, i am rele over weight i am 5′8 and 230pounds, and only 19 yrs old (female),… its rele depressing, ur workouts look amazing but seem to difficult for me as a person who is so big and new to exercise… i was wondering if u could give me sum workout tips on how to start exercising. i rele want to change my lifestyle and feel happy in my self.
Thanks… and keep up the gd work on the site your very inspiring :)xxx
HI Christine, you can start with any workout on this site or combine exercises from different workouts. Don’t worry to start exercising, your hands and legs won’t fall off. The important thing is to start and find out what works for you. You are in complete charge of how intensive your training will be so use your own good judgment and fitness tips that you find here and you will see that planning your workouts is very simple and easy.
thank you :)
zuzana, please reply.. I want to know how long did you get into that shape.. and also.. when (age) do you start working out..
Found this site whilst looking for a good core exercise for my wife. I have a question…Can you post more about yourself. what got you into fitness how long have you been doing this. Just some more background information as we find this motivating to read
Hi Raymond, I got into fitness last year and started bodyrock.tv at the same time. We have deleted a lot of the first videos in order to organize our site better, so now we have just the workout routines. I will be doing some more videos with fitness and diet tips and about everything that helps me to stay fit and healthy.
[...] bodyrock.tv Leave a [...]
Mmmmm…..I swear, I saw the exact same warm up somewhere……it’s a good one though…
Hi Zusana,
The workout is good and result oriented. I am have good upper body but my waist is not that good. Are there any routines specifically to increase the size of arms. Can your routines can be take by starters also, as they seems to professional. \
By the way there is alot of improvement in your prersentation and a lot of change in your body.
Love you
Kali
You are the coolest Z. I was getting bored with my workouts and you have inspired greatly. Thanks for all your great work. I will be telling my friends about you. Cheers.
Ahoj Zuzana, chcela som sa opytat, kde mozem najst starsie videa ako 22.augusta 2008?
Dakujem.
Zuzu
ps. tvoja stranka je skvela :-)
Ahoj Zuzu,
nevim, jake video mas na mysli ?
Thank you so much! I just used this warmup and it really prepared me for the excercises. I love your site, it is a great contribution!
Thanks, I will keep watching and DOING it,
Ariane
Hi Zuzana, may I ask how to do full body stretching at home before and after the workouts without any equipment? And I want to ask if you consume any caffeine food or drinks? Is caffeine bad for the body and brain? Many thanks!
Hi Elsa,
I will try to put some kind of stretching routine – I keep promising this for a long time already, so now I just have to make myself do it :) I do drink coffee every day, but less then I used to. I use coffee as a fat burner before my cardio. Caffeine shouldn’t be taken in high doses – more than 15mg/kg body weight. High intake of caffein can dehydrate your body and deplete your calcium.
Hi Zuzana, thanks so much for your prompt reply and useful info. You are such a nice and sweet lady. Thanks so much for sharing all these videos with us. It brings huge benefits to our health and well being :)
Hi Zuzana
Thanks for your honesty and generosity sharing all this info. I’m a beginner in all about exercise and this site help me a lot.
A question, do you have a cold down routine?
Thank’s
HI Erik,
I don’t have a cool down routine although I realize that cool down is important. Walking around for a few minutes in a slow pace after your workout and a light stretch will do the job.
Hi Zuzana
OK, Thanks a lot for your response.
I’ ve tried the first an second part of your “20 Mins Cardio workout” It’s so intense that my legs has claimed. My weigth 80 kgls and height 1.70 mts.
Any recomendation for stretch routine?
Regards
Hello Zuzna,
Im a 14 year old boy, i used to play baseball until a ingury, i had ingured my elbow i had been taking therpy for long time now. But money is becoming more tight and therpy did not seem to help? I have a condition called tendonitous i may have spelt it wrong, anyway if you could be kind enough to find a routine that could fit me.
sincerely,
DJ
Hi DJ, I would really like to help you but I am not an exercise therapist and therefore I wouldn’t feel comfortable to give you that kind of advice. I don’t have any experience in this field.
HI Zuzana
i was wondering if you could help me or give me tips on how to do the splits i haven’t ever done the splits in my life so wondering if you got and advice for me email me soon by the your site is really good
Hi Zuzana, I love the site! You really have helped me to started working out more often and I am going to try to start eating clean. Any way I was wondering what the best work out would be to get rid of love handles and all that belly fat? I don’t have that much but it’s still there.
Thanks,
Danielle
Ahoj, ako prvé ti chcem zaželať všetko NAJ k “svátku” všetkých Zuzaniek :-)
-tiež chcem pochváliť tvojích rodičov za tu krásu ktorú priniesli na tento svet a teba, že sa o tu krásu tak pekne staráš + ešte tým aj motivuješ ostatné ženy…
klobúk dole a ostávam s poklonou… ;-)
Miro/SK
Miro, dakujem velmi :)
Ahoj Zuzana,
I have seen your video about doing the splits and talked about being flexible. In the video, you said that there was a page on the bodyrock.tv website on a flexibility programme that you found. Could you please direct me where I can find this programme? I couldn’t find it!
Dekuji!!
Mannie.
Hi Mannie, I don’t have that program on the site anymore. I will be doing posts about stretching in a near future.
Hi, i saw one of your videos on Youtube, it mentioned to go on your website for more information. I can’t find anything on it. It was the one where you were doing the splits, and you said you had found a great routine to follow. Please could you pst the routine. thank you! :)
Hi Rachel, Welcome to the site. I don’t have the program on the site anymore, because I will be posting a new one.
Hey zuzana,
I was wondering if your workouts are for all ages?
I am a 15 year old and I’m starting the workout for beginners and plan to advance as soon as I am ready, but I don’t want to look too like I have ALOT of muscle.
Even as a boxer, kung fu enthusiast i find some very challenging new exercises that stretch both body and mind, you are supremely gorgeous, an attribute that only adds to the fun of watching.
All the best.
Good morning Zuzana,
All I can say is WOW!! I am enjoying every minute of this and I feel my body becoming more energized. Thank you for your time and dedication. I truly can see the joy you have in helping others to be healthy, stay healthy and loving their body! :)
I was wondering what do you do for your post work aka cool down? This video is so very helpful I can hardly do it…YET :). Could I use the stretching videos as a cool down routine?
Hi Ivory,
you can use the warm up as a cool down with some adjustments. You can be just lifting your knees instead of jogging and jumping and add some more static stretches.
Thank you :)!
Zuzzzie,
I just wanted to know how you get your arms…your shoulders/biceps specifically…They’re RAD!
hi zuzan OMG i like your workout rountines but i have to ask you this because i was wondering, can i do one of youe 20min… workout for over and over again like everyday.
thanks alot!
barliin!
what about warm up exercises for your daily routines?
Diana,
I have a warm up routine that you can check out if you are interested. I am not showing my warm up in the videos because I believe that everyone knows how to warm up with a few different moves and if not, then I can redirect them to my warm up routine.
Don’t you have a biography of yourself or something ?