BodyRock.TV

Hi, I’m Asian, and we’re known for having very flat Glutes ( butts ). How can I develop my Glutes and make it supremely plump in the fastest time possible without doing knee damaging squats ?

Please help,
Sxean aka “Lord of Flat Butt”.

Thank you.

Hi Zuzana,

I am new to your site and have fallen in love with it. Congradulations on creating such an incredible and inspirational body. I have a few questions for you. Do you streach after your workout and is it really importent to do so? Also, I love your sports bras, whats the brand?

Love,

New fan.

thank you very much,,,
i have tried this exercise and it really works ..
thanks a lot zuzana

hi zuzana,

love all the workouts, they’re all different so it’s easy to change if i get bored or demotivated.

my boyfriend has been weightlifting and trying to gain weight for a year now. he’s still quite skinny however he’s eating loads and eats everything. he’s getting fed up and is spending a lot of money on monster packs and stuff like that, what advice could you give him to be able to put on weight and muscle?

Priscilla,
I realize that your question was intended for the site’s hostess, but I thought I’d put in my two cents worth.
I am not a personal trainer, but have done more training in my lifetime than I care to remember. It has been many, many years since I first undertook strength training. I know there is a natural tendancy to overdo it at first.
The advice I would give your boyfriend is as follows:
(1) Too much work is worse than too little. Fight against over-doing it.
(2) Avoid isolation movements (arm curls, leg extensions, etc.).
(3) Movements that involve multiple muscle groups (compound movements) deliver the most potential for increasing overall muscle mass.
Any exercise standing up beats something sitting on a machine. The Turkish Get-Up is a good example. You might wonder why you have never seen anyone perform this movement in a gym. For one thing the gym may not allow it. But beyond that, it is just plain difficult. After the set is complete an exerciser will be puffing like she or he just ran wind sprints and the exerciser’s muscles will feel like she or he just did squats, lunges, shoulder presses and crunches. A pretty good payoff!
An additional bonus for using exercises that involve multiple muscle groups is that it cuts down on the overall amount of time spent working out.
Even if he isn’t seeing results now, he is still benefiting. Keep encouraging him!

David, thank you for the advice you gave to Priscilla.

Hi Ani, welcome to the site. Stretching is important and you should stretch after your workouts. I do stretch regularly.

Hi Z,
I like this simple innovative exercise. Keep ‘em coming.
j

I like this exercise. It looks like it incorporates different muscle movements as well as stretching.

Ahoj Zuzko,

teda tenhle cvik je naprosto jedinecny, vypada velmi jednoduse, ale je hodne obtizny, takze zitra zase zaradim do meho bootcampu. Dekuji moc za inspiraci a super cviky…Pavla

Neni zac;) at se ti hezky cvici

Zuzana,

As usual, you are on point with the best exercises!

Now I am getting ready for my wedding in Aug 09 and have been able to change my body shape in 6 months with a personal trainer. Unfortunately, the costs of the wedding means I can no longer afford him.

I am in great need of exercises which will battle my arms, shoulders and back. My arms are of concern to me esp when I will be wearing a strapless gown.

Please come to my aid!!

Rgds
Chi

HI Chi, the new training program for summer can get you in really good shape, give it a try.

[...] Zuzana – BodyRock.Tv wrote an interesting post today onBoot Camp Circuit Workout 5: Turkish Get Up | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]

Hi Zuzana me and my husband tired the boot camp workout last night and let me tell you it looks easy watching you doing it but actually doing it was insance…. we were burning but it felt good…. the most difficult but fun one ws the turkish get up lol…. cant wait to do one of your excercises again… by the way what is the weight you use that looks like a bat i want to get one.

Jade

Hey Zuzanna! I just wanted to say thank you so much for your workouts. They are all very awesome and they get me motivated. I’m going to do this exercise today, take a break day, then start your Summer Workout program. Thank you so much!

Just finished the boot camp workout for the first time today. So awesome!! This was a fantastic workout! I had to post under the Turkish Getups because I started laughing the first time I tried to do it. I thought the exercise looked silly when you did it, but you’re right, it is difficult!!! I love the way you can tell it is working a whole lot of different muscles though! Great move!