BodyRock.TV

hey zuzana,
so i’ve been wondering.. what type of warm up or cardio do you do with these workouts?

do you start with a light 5-10 minute jog or do u do like 20 minutes on the treadmill with a combination of running and walking?

and do you only do the warm up and then all of these exercises, one after anaother.. or do you do little bursts of cardio between these sets like in previous workouts?

thanks for the hard work :]

~Becca

Hey Zuzana,
Nice video. I just tried the first move on my ball and it was actually kind of… fun! :) I’m focusing more on my core now.
Ok so, people are telling me on this message board thing for yahoo that I don’t have the right ‘hormones’ to get a six pack at 15 years old, which is why you rarely or never see a 15 year old female with a six pack. They are very rude the way they are just telling me to give up! Should I be believing them?

Thanks,
Little Bri :)

Hi Zuzanna,
I’m working first my abs at home,and after 2 hours I go to gym and I do other workouts and 20 min cardio,because I don’t have time to do all of them at the same time.Is this ok or should I do all of them at the same time?
Hanna

Hi Zuzanna,

I am a big fun of your web site which inspires me very much because everything you do sounds realistic, and also I can see your significant results. You have amazing body!
I have a question, how long did it take you to see the changes in your body? In one of the videos you have said that you had big legs before. I also have big legs and skinny upper body. I am working out 4 times a week. Specifically, I am doing 20 min cardio (in your web site) and weight training for upper body in one day and lower body another. Also, I eat fewer calories in days when I am not exercising and little more when I do. However, after two weeks of my training I don’t see any difference. I assume that it is too early to see differences but still I am wondering how long it will take me to make my legs skinner. What do you think?

Thank you,

Katie

Hi Katie,

first of all check your caloric requirement and make sure that you have the right caloric intake. Make sure that your diet is low in fat and that you are following the 1-2-3 nutritional rule and also try to follow clean eating – this kind of diet is the best. Try to increase the volume of your cardio sessions for 3 per week and continue with the Tabata style (you need high intensity cardio for fat burning). Instead of split training try 3x per week whole body workouts with the cardio days in between (Monday weight training, Tuesday cardio, Wednesday weight training..) – 40 minute workout is really good one for fat loss and it will help you to get leaner legs. Choose medium to heavy weight.Leave Sunday completely out for recovery. Don’t forget to check your bodyfat percentage before you start. You should be able to see changes in one month. It is a lot of work but you will be happy with the result. Let me know how things are going with your progress.
Best,
Zuzana.

It’s fine like that ;)

Thank you Zuzana for quick respond.

I will definitely let you know about my results :-)

Best,

Katie

Hi Becca,

Since I am doing these workouts at home and outside is too cold, I am doing the warm up routine that I have posted on the site. I never warm up for more than 10 minutes. For this particular workout I am not doing cardio in between – it is not necessary because this workout will boost your metabolism even without the cardio :)
Zuzana.

Hi Bri,

sorry that it took me long to reply to your comment. Don’t you let anyone tell you to give up. Even if it might take you longer to get your sixpack you should still continue with strength training and toning your muscles. Children have in general immature hormones and relatively low muscle mass, but that still doesn’t mean that you won’t be able to tone your body and your abs. Continue with your training and focus on your core, balance and strength. You should be always doing more reps (15-20) and 2-3 sets. Use your bodyweight or light weight for resistance and workout as much as you can with the stability ball. Do your interval cardio 3x per week and when you are jogging, make sure that you have a good posture and keep your abs engaged. Don’t listen to people who are trying to discourage you, that’s not nice and terrible to do this to a young girl who is putting so much effort into improving her body image. You should be proud of yourself that you are not being a couch potato ( which unfortunatelly most of the kids are nowadays). Keep up the good work Bri.
Zuzana.

ahoj zuzka,

ja len že si welmi pekna a zlata holka :)
ale aby som nebol za debilka, tak by som sa ťa chcel spytať ako dlho už cvičiš aktívne ?
vlastne za aky čas si sa taq vypracovala a ako často si cvičila ?.

dakujem welmi pekne ;)

Ahoj, vloni v lete jsem se do toho poradne obula :)

Fúúha, to je docela dlha doba, ale vyzeras perfektne takze sa to oplatilo :)
..a kolko krat do tyzdna si trenovala ? alebo trenujes ?

dakujem za odpoved :)

S cinkama 3x a snazim se aspon o 2x cardio ale ne kazdy tyden se to povede.

i have to work on this especially the 1st set, i only got to do two i have to practice this because it’s challenging for me.

hi Zuzana…I have done all videos today FROM FULL BODY CORE and added two sets extra for each exercise…i’ve been feeling great since i try using different routines every day…BUT i can’t really say i have a plan?! please advice!!!
I need attention to SLIM and tone these sections of my body mostly: quats,glutes,abs,obliques,triceps!
So far, since i found ur site last week i have been working out every day , no sunday… thank you!!

it might be my ball becuz i try doing this and the ball always moving to the sides.. it is frustrating, or maybe it needs air!?

I am with Natram on that!! :)

Hi how long will it take to be in good shape starting from 2 years of not much exercise but having a good diet?

Hey Zuzana, your body looks very good. I was wondering how you got such nice abs? Your butt also looks very strong in this video.

please help,
thanks Mike

:)

Do you have any non time-compressed workouts? It makes it easier to follow along with the instructor if they keep going the whole time. With this I have to pause, finish up the exercise, then start the video again. Thanks

Brianna,
A 15 yr old girl can have a great 6 pac if she wants. Look at some videos of girls that age who do gymnastics or swimming seriously. Go for it. Girls have more natural strength and endurance in thier lower body than boys of equal weight at your age. And can stand more pain and fatigue and push harder before failing.
Be the strongest you can be and don’t let anyone set limits for you!!

Hi Zuzanna,

Congrats on all ur videos, they are very inspiring. I have come across many fitness videos but I have to say yours are the most effective and realistic ones. I have a question. I gave birth to my daughter 5 months ago. Gyms are not possible as I stay in the house to look after my very young children. I am over 11 stones now but was 8 stones before my 2 daughters. I’m only 5ft! Can you please advise me on a food plan and a workout plan. I have an elliptical machine and a skipping rope. I cannot afford to buy any other equipment and therefore would be most appreciative on what I can do from home since fitness centres are not an option right now. Many thanks for your website xx

i cannot do this one..every time i try to do it the balance ball run from me..any alternative exercise?

[...] Continued here: Full Body Core Workout 1 – Plough Exercise and Oblique Cross Chop … [...]

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Hi Zuzana, i would like to ask you? if you believe in such a thing as a baby belly,i have had two children i am quit slim, but i have a little roll of fat which i cant seem to get rid of. I eat small meals and very healthy can you please help me i would like to have a washboard stomach, do you think this is possible after having children thank you.

Hi, I started working out “with you” and I already see incredible results. I am very thin but with some problem areas /abs and cellulite. After only several weeks my body changed, I can see my biceps and triceps (i started with 2 kg dumbells for arms and get sore and now i use 4-5 kg) the abs begin to show and the celulite is almost gone from my thighs. I have a question: I spend all day at the computer in the same position and my back (especially the lower part) really hurts even if i go for a short walk, my posture is terrible, i can´t seem to walk with my shoulders pulled back. What can I do to improve my posture? I have focused on core and upper body weight exercises, i start to have muscles showing in the back from your back exercises, but I dont´t seem to be able to maintain a good posture and get really tired in the back if i try. I know many people who work at a computer desk have the same problem. are there any specific exercises to help re-arrange your posture? I heard of some kind of posture re-arrangments courses at some gyms, but I prefer working out at home an I trust your judgement more.. Maybe you can put together a few hints. thank you from Spain.

this is a great workout! I did it today at the gym and I definatly felt good and tired after.

My cousin had a six pack at 15. She was doing gymastics and crosscountry at the time and doing other workouts on top of that. She eats very health too. It is definitely possible.

Hey Zuzana,

I was just wondering how often you do these weight training exercises?

hi. can i know how many rep i have to do thanks.

Hi Zuzanna,

I’m a beginner and i wrote you in another section few days ago…
anyway, i’m ready to start now you workout and i hardly choose a set of workout for now….i still don’t know what to do, since i want to tone my legs and my upper body part as my arm and soulder. As well, my lower abs.
I’m not fat. I just want to feel myself more toned…..if you know what i mean.

Plase, if you have 2 sec, just give me your advice. I hope you are getting ok after your rest.
Love.

Anna from Paris