BodyRock.TV

you go down pretty low,is there a reason to squat that low

Simply put, the lower you go the more benefits you will get. To create the nice round shape of your butt you need to go really low when performing squats.

wow that’s was owesome (as usual).It was so specific, effective and at the same time simple whish we can remember it and do it right after we watch it.all ur videos are great but this is my favorite for the lower body.well done zuzana

Hi Zuzana!!
My question is–would all this weight lifting and lower body workout get rid of women’s hip curves, etc.? And do you feel like upper/lower body workouts are much more effective for fat loss and toning than is the whole body workout routine? Thanks and I can really see your improvement overall!! God bless you :D

Hi E.E.,

splitting your workout into upper and lower body gives you more intensive training if you are hitting plateau with your whole body routines. I am still doing whole body routines during the week with less intensity. Weight lifting is definitely going to help you with fat reduction and shaping your body. You could never achieve that with only cardio and dieting. Keep lifting ;)
Best,
Zuzana.

Hi Zuzana,

thanks for the great tips on the lower body workout. It was REALLY intense and I can honestly feel the burn in my quads. WOW.

I even did them in these new shoes I got from Skechers called Shape Ups. (Ever heard of them?) Because of the rounded bottom…it really enhanced my workout. Zuzana, you’re helping a lot of women like me look and feel better. Thank you so much!

jenn

hi zuzi
iwanna ask you how much wight you lift

is it 30 pound each arme

or is 15 kilos each arme !!!!

I am using 15 pounds weight, but that doesn’t mean that this is the appropriate weight that you should be lifting! Please read the fitness tips for weight training it will help you to understand better how much weight you should be lifting.

Hi Zuzanna,
for getting rounder butt is better to do 20-25 reps of squats with light wights or 10-12 reps with heavy weights?
Hanna

Dear Hanna,

in order to get nice round shape of your butt you have to activate the growth hormone by doing 8 – 12 reps with medium to heavy weights and at least 3 sets.
Best,
Zuzana.

hello zuzana! i just started your workouts and i love them so far i was curious what you did for stretching. you really inspired me to do more with weights and i wanted to make sure i was stretching properly.

Hi, I am posting stretching videos on regular basis, so check back for the new updates. The site will be redesigned soon so it will be much easier to find all the videos and articles.

Hi Zuzana –
I have been getting really fired up about sculpting my shape by watching your videos.
I have a suggestion for the wall sit portion of your lower body workout part 1 –try placing the stabilty ball behind your back. That should be much more comfortable for you. I do my squats that way. It is so much easier and more comfortable. Please let me know what you think.
Also, what do you think about using an electric massager on your muscles after a workout or at bedtim? Would that in any way help the muscles eliminate metabolic waste?
Thank you and Frederick so much for all of your hard work — I love your website!!!

Hi Rebecca, thank you for both of your tips. I haven’t mention yet that recuperation is an important part of fitness as well, so thanks for mentioning the electric massager as one of the techniques.

I would like to tone my body but I want to know am I suppost to do cardio and than lower body workout or the other way around?
Thank you I love your website.

Hi Stephanie, cardio always after workout or on the days off.

Hi Zuzana, Oh my God thank you so so much for sharing everything, your web site is wonderful, you are supper. I wish you good luck in everything and anything you do.

Just wanted to let you know that I did all of these vids for a complete lower body workout yesterday and LOVED it! I am really feeling it today right where I need it. Thank you for putting this together and sharing it with all of us. :)

hi zuzana,
how many days a week do you work out? Hope you don’t mind me asking for your age I am 43. I really like your exercises, tried the twenty minute worked up a nice sweat and of course didn’t do as well as you

Hi Mary, I am 27 years old and I exercise every day.

hi again
I should have asked how many hours a day do you work out?

Hi Mary, the length of my workouts vary from 15 minutes to 1 hour max.

Hi Zuzana,
Since my age is 43, how many hours would I have to exercise to achieve the same results?
mary

Hi Mary, as I have posted numerous times on this site, the more frequently you will exercise the faster results you can expect. The length of your workouts can be anywhere between 1 to 60 minutes per session. I can’t tell you exactly how long it is going to take you to get in the shape you want to be in and how much your age can affect that, but consider what said Dr. Bortz in his book We live too short and die too long : ”Almost everything we have been taught about aging is wrong. We now know that a very fit body of 70 years old can be the same as a moderately fit body of 30 years old.” Mary, be strict with your diet, exercise regularly and the results will come in no time. Choose now that this is your new lifestyle and not just a temporary thing you do. It is scientifically proven that regular exercise can significantly extend our life and improve the quality of our life. You don’t have to be fragile, bent over grandma with walking stick. You can be 70 years young active woman full of energy who takes her grand kids for long bike rides. If you consider all this, then you must see that 43 is actually very young.

zuzana
thank you for taking the time to reply.
mary

Hello Zuzana,
To keep in the same topic as Mary, my question is: Is this bad if I exercise for more than one hour a day?
I mean I want to start running, but right know I’m starting with a walk (about 3 km/day) I’m doing this for the past 3 weeks now, and wants to incorporate your exercises. I am a begginer if you will, I haven’t train for at least 4 years.
My ULTIMATE GOAL is to lose 45 pounds. I’m 5’2” and in january this year my weight was a 165 pounds… what a shame…right now i’m in 153 and in a plateau… I want my life, my body and my confidence back! What would you recomend me and people in my situation, wish of your routine should I follow firts? What kind of food should I avoid/eat? And how many hours or how many days a week should I train?
Thank you so much.

Hi Karla, as a beginner who hasn’t exercised for so long, you will see results almost immediately as soon as you start with proper training. Do not believe that the longer your workouts are, the better. Frequency is what’s important. The more often you exercise, the stronger and fitter you get. The key to successful frequent training is constant variety of the training load: weights, reps, sets, rest periods, tempo, exercise order, exercise selection etc. Varying the intensity of your workouts from day to day will result in faster progress. Listen to your body, do not try to exhaust yourself with too long workouts. You should always feel energized after your training. If your goal is to loose fat fast and have nice toned body, than you have to engage in weight lifting and high intensity cardio. Lifting heavy weights for high reps burns way more calories than running or swimming. You should incorporate the Rock your Body workout into your training. Read all of the text under each video before you start this workout and keep the length of this workout under an hour. Another great way to burn fat and sculpt your body is with circuit training that combines strength training exercises and cardio. That is my favorite form of training because it’s very efficient and it saves me a lot of time. Example: 5x strength training exercises combined with cardio: squats, 50 rope jumps, push ups,50 rope jumps, turkish get up, 50 rope jumps, dips, 50 rope jumps, laying leg raises, 50 rope jumps. Keeping your rest periods as short as possible will boost your metabolism and force your body to burn more calories. This type of training is very hard and you should not go over 45 minutes. I personally never go over 30 minutes.
You can choose any of the circuit or bootcamp workouts that I have posted. You can mix and match the workouts and choose exercises that you enjoy the most. You will not get bulky big muscles from any form of exercise if you wont feed the muscles with a lot of calories. The more calories you eat the more bulky you will get. Eat small portions 5 to 6 times a day. You should eat protein and complex carbs with each meal – and your diet should be low in fat. I measure my portions by hand and it’s been working for me better than counting calories.
The key for me was to learn how to listen to my body. It is not hard. If you feel tired after your meal and you feel like having a nap than you have probably ate too much. You should never feel tired after your meal. It’s important to spend at least 15 minutes with each meal and try not to cross the point of hunger – that will not only slow down your metabolism but it will also make you eat fast and more. Try to eat a lots of food that contains fiber and drink a lots of water. I can recommend you a book that had a huge impact on my diet: The clean-eat diet from Tosca Reno. So I hope this helps and I wish you the best of luck with your progress ;)

THANK YOU SO MUCH!

I will follow this good recomendations and I am sure it will work well.

I’ll keep you posted on my progress. And I will defenetly go buy this Clean-eat diet book.

Thanks again.

Karla. :-)

Hi Karla, you are very welcome, I will be happy to hear about your progress ;)

Dear Zuzana
I enjoy very much from you videos, I need ask you something
what are the ability to come to you and stay for 2 weeks or 1 month to teach me (something as a personal trainer) if you agree it will be very nice, if not there are no problem
I am from Egypt , I play roller hockey , 31 years old, 160 cm, 72 weight

I need to lose weight and to be tough enough because as you know hockey is very hard game.
where are you stay?
What are you opinion?

HI Ahmed,

I do not offer personal training at the moment, but thanks for the offer.

[...] Zuzana – BodyRock.Tv wrote an interesting post today onLower Body Workout 1 – Squat Exercises | free <b>fitness</b>, and <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onLower Body Workout 1 – Squat Exercises | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

Hi Zuzana,
So glad I’ve found your site. You are a real inspiration!!
A question for you… when I do my lower body workout I often have sore muscles the next day. If at the time I can really easily do reps of 15, 12, 10 at my current weight should I drop the weight to avoid pain the next day or just carry on anyway? I guess maybe I am being impatient with wanting to get results. (I don’t seem to have the same issues with upper body)
Thanks, Nicki
ps. Can’t wait to use more of your workouts. I have tried some of the tabata stuff and that is hard! :)

Hi Nicki,

the intensity of your workouts should vary from one day to another. For example, one day you do workout that is hard, the next day you do workout of moderate intensity and the third day is a light workout. If you are experiencing post exercise muscle soreness because yesterday you had a hard workout, then today you should do some light workout or activity that will help your muscles with recovery. Being inactive is not good, because it slows down the recovery process, and doing another hard workout for the same muscle group that is currently sore is not good either because that might cause an overtraining or injury.

Hi Zuzana I have a question! What is the best exercise to get rid of inner thigh fat?

I hate how my inner thigh wobbles even though I’m a healthy weight for my height. I’m 5’4 and 120 pounds.

Would these squats do the trick?

hi zuzana, i want my butt to be bigger, will doing this exercise build more muscle in my butt and make it a little more plump?

Thanks Zuzana for all the work you have put in sharing your workouts. You make it look fun and that attracts a lot of people into getting started.

Keep it up!

hi Zuzana,
thanx for ur great workouts.. but i have 1 question…
the thing is that i want to get weight for my legs, to get muscles…
so is this exercises will help to get my goal??
thank you!!

Zuzana,

1 question…..i used to have a nice round plump butt but after having my two kids (18 mths apart) its not the same. i barely even have a butt. how do i get that back?

you’re beautiful you’re cut. so why not do a video. come on we believe in you. or why not do both, continue with this plus do a full length video…makes it easier to go all the way with you and the routines. thanks

Which of these workouts are good for the inner and outer thigh area? I’m doing lots of cardio and strength training but I would like to focus on those areas, too. Thanks.

Hi I’m your fan I notice the big change at your legs from the first videos to now how I can get that change at my legs. I loose already 40 pounds and I’m training for a more than a year but is hard to let my muscle legs grow.

Hi Bre,

maybe you should change the way you train.

Hi,

There is a mistake in this training on Youtube: 4th part is posted two times and there are 6 videos of 5 parts.
I got kind of confused.

Thanks for everything and keep it up. :-)

With real squats, you`re suppose to keep your back straight all the time… Is there a reason why you squat like that??? Let me know if I`m rong, but with the time, you`ll kill your lower back that way. Your breast is almost touching your knees…

im not really a big fan of working out but i want to have the best body posibe, im looking for something like Ryan Reynolds in Blade 3 or Matthew McConaughey’s i understand i need to have a 10% bodyfat for that

im already doing a diet ,inttermitent fasting,”eat stop eat” to be more specific , so in a few months i will be between 10 and 8% of body fat

so it only leaves the workout, as i said im not into working out a lot so i want to do as little as possible,(i know im a lazy bastard, but hey, im honest, right)
i heard ones that in order to develop and mantain musle mass you only need to work a musle group ones per week so i was thinking to workout 2 times per week , 1 for upper body and 1 for lower body

what do you think about it?

Hi Zuzana,

i’m a french girl from Paris. I’m 27 too and i’m a dive instructor (in retreat for this year).
I’m not the type of shape who gain fat, but enough on my legs to bother me (damned cellulite)…
I started to run 3 times per week for 45 minutes each time, since 2 months, but i recently damaged my hamstring on the right legs. Not too badly but enough to have some rest…
I really don’t want to loose the smal tiny tiny benefit from all of this running (the beginning is always the hardest) so, i want to explore other things.
My goal is to loose my baby cellulite. I’m quite toned in general (not as you) but still, it’s not that bad. BUT i want a better tone and a better shape in general. My legs are my black point and i want to feel myself confident with.
What are you suggesting ?
Squat ? if yes, should i have to lift small wheight ? or can i do it without nothing ?
i would really enjoy myself with jump-rope….but i’m scared for my hamstring even after a week with no running, i can feel it’s going really better and not painfull when i’m walkind.
what do you think ?
I really don’t want to leave those hamstring with no exercice at all….i need to do somethings, moving, taking care of myself……..

Please Dear Zuzana, if you have some moment….give me your advices. It is so hard to have a serious one on the web….

bisous from Paris.
Anne

Hi Zuzi,

Thank you so much for all your tips, and videos. I love your website :) You really inspire me to keep working out and not give out. Since i found out of you website i got really motivated and excited about working out. I will tell all my friends about your website!

Great job!
Number 1 fan
Luz