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is this exercise good for building muscles in the upper body?
Or is this just for strenght?
I always did this one and never noticed that it was so good for my body, did it just for fun! =P

Hello Zuzana,

Have you heard of lululemon stores they have them in Canada… its a fitness/Yoga cloths store…. really cool work out wear… also they give free classes… mostly yoga.. but they have volunteer instructors as a means of advertisement for their store as well as the instructors services… check it out!

DKC

Hi DKC, yes I know this brand, I have some cloths from them.

Great site Zuzana and crew!!
Zuzana, thank you for teaching excellent technique in a humble, non-masculine, non-cutesy manner. You come across as very genuine.
Unless you have already answered this, can you give your own workout schedule/time/rotation of all these exercises, or do you just schedule them according to what you feel like and alternating cardio days?
Also, you said you only started working out seriously a year ago. To what do you attribute your rapid and amazing progress compared to those of us who have been training for years and aren’t nearly as fit as you?

Hi Zuzana,

An inspiration as always! I have a question:

I currently do a split training weight routine 6 days a week followed by a 20 min , 25 min or 30 cardio workout depending on the day (all workouts that I have found on your website). I would like to make sure that I keep my training volume while following your circuit training. Do you have any suggestions?

Thanks,

Carla

Hi Zuzana,

cant wait to try that…. but i think i will have to try that in the gym…

PS: video director got super creative to get around you:)

can you explain this programs parts and days to me please

Zuzanna, do you ever do workouts from dvds? Which ones? Also, could you do a video on standing ab exercises so I won’t have to get on the ground. I hate floorwork.

this isn’t as hard as it looks. but the one leg squat is! what do u suggest if i want to do a hand stand? i m quite afraid of a concussion.

Zuzana you make it look so easy, I know it must take practice, it is very creative and thank you for sharing it.

Hey Zuzana,

Love your workouts! You are very informative and your low key way of explaining things is truly refreshing. I have two questions. First, what are the sneakers you are wearing? Second, I power walk every a.m. for about 45 min. before breakfast. I do this 5X a week. I then do my weight training at around 2:00 pm. for 45 minutes. I split my routines between upper and lower. I do yoga 1X per week and ride bike outdoors for about 2 hours on the 7th day. I try to follow a clean eating organic diet pretty closely. I have a sweet tooth though. The problem is I don’t see the definition I want in my lower body. My upper body is very lean but I carry most of my weight in my lower body. What do you think I am doing wrong. Please advice me.

I was definitely Ivan the Terrible when it came to my health before watching your videos. Thanks :)

hey zuzana how do you make your size calves smaller. what are the best exercises for them?

…zuzana, if you could, please put an exercise series together for the older types like myself…57…i’m sure many of us would appreciate it…thanx!

Hi Carla, I am not sure if I understand your question, could you be more specific?

Hi Zuzana,

What I meant is, your workout is a circuit training that incorportes several muscles groups in one workout. Currently I do weights 6 times a week as I follow a split training programme that targets different muscle groups per day. This is followed by cardio workouts I have seen on your website, i.e. rope jumping, the 20 min tabata style workout, and other forms of cardio i have found on your site.

I would like to follow this circuit but do realise that it wont be a good idea to do this everyday. I do however want to keep a volume similar to my current training. Would you happen to have any suggestions so that I could still do this or another of your circuit training programmes ?

Thanks,

Carla

hey zuzzana
i need ur opinion in a major subject…my period is late for 18 days but my body fat percentage is in the average and i workout is intensive but moderate,and i have negative pregnancy test …i am sorry to ask such a question, but did u lost ur periode due to ur advanced athlete workout level,and ur low body fat percentage???coze if u don’t so definitly it is not the reason for me too.specialy that i am much much less than u in my workout intensity,and much more in my body fat percentage…please reply ..it s so important to me thank u

Hi noha, I never had such a problem and I am not the right person who can give you any advice in this matter. You have to consult this with your doctor.

Hi Carla,
you are not a beginner if you are working out 6 times per week so if you want to add this circuit to your current program go ahead. I have learned that it is another fitness myth that you shouldn’t be working the same muscle groups everyday. Even power lifters are working the same muscle groups 5 times a week and the professionals are working out up to 6 hours a day. These people are lifting really heavy weights too, so don’t be afraid to work your muscles often. I am working all the major muscle groups every day and if I feel that I need rest for whatever reason, than I take a day off or I do very light workout that is more aerobic in nature. The important thing is to change the intensity of your workouts. If you do one day heavy weight workout with low rep range, the next day you should work with lighter weights and do more reps and sets. This way your muscles will be forced to recover and faster pace without getting overtrained.

Hi Zuzana!
on your last comment you said, “you are not a beginner…” regarding this circuit workout. So my question is, is this for beginners for the most part? Though the workout does seem rather intense since we’re competing against ourselves.

E.E., I assumed that you are not a beginner if you are used to working out 6 times per week and that you don’t have to be afraid of working the same muscle groups more often. This circuit workout is not for beginners. If this workout is too intensive for you, you can pick any other circuit or bootcamp workout from my workout routines.

What do you eat for lunch? Also what should you do if you are unable to excerise how can you make up that day? Also thank you for your summer fit program! I love it!!!

Thank you for the Tabata workout you gave me, it’s great!

Z.
Good excercise, all of them. But what about what to eat and what not to eat??
Regards
Alex

HI ZUZANA,
HOW DO I KEEP FROM FALLING FROM THE WALL. WHEN I PUT MY FEET UP ON THE WALL AND I STRAIGHTEN MY KNEES MY FEET DON’T STAY ON THE WALL-I SLIDE DOWN.

THANK YOU.

SYLVIA

Hello,

I am just wondering if you do sprints at all?

Thank You, great website!

Paul

[...] This post was Twitted by bethsteps – Real-url.org [...]

Hi zuzana,
well , how can u advice me if i am a beginner? i really have intentions for constant workout but i don’t want to be so muscly. so, what kind of workout routine to start with and how can i develop ?

[...] that hand stand thanx!! Here you go sweetie – and I hope youre soreness will be better soon free fitness, and exercise videos, workouts and training tips plus diet advice Blog Archive Summer F… [...]

Hi Zuzana. I have been doing your various workouts for one week now and I am so happy because I lost four pounds! I have been trying to lose 20 pounds for the last two years since I had my baby and nothing at the gym was helping at all!! I am so desperate to lose the last twenty pounds because it has been so difficult and I have never struggled before to lose weight but I am truly addicted to your workouts!! I have recommended you to all my friends and family!! thank you so much!! I just love that your workouts are so challenging but doable!!

Hey try to do jumping rope 30 minutes without rest….can you do that? please try

hi, Zuzana
i just wondered, you talk a lot about stretching after the workout out. but i can’t really see what i’m supposed to do to stretch. are you gonna put a video on the site to show how to stretch??

thanks.

do you have some specific exercises for diabeties for older folks? Thanks for such a good exercise site

Hi Zuzana,
I started your workouts 2 weeks ago. i found the Summerfit 6 week program fantastic already noticing results. Is this workout recommended to get in bikni shape (meaning good toning all over)If not it would be really appreciated if you could recommend a particular workout.

Hi, Zuzana! Your skin always looks great! What makeup are you wearing?

Hello Zuzana,

First of all thank you a lot for your website.
I am training at the gym for one and a half year. Because I had 3 months break or I did before I’ve lost. Now it is very difficult for me to lose weight. I decided to follow your summer workout from next Monday.
I am really determined person, but the trainer I had didn’t support me with good exercises. I was jogging a lot, cycling and doing workouts for my core and all parts, but without visual effects:(
I have 164 cm height and 67 kg. My goal is to have 60 kg. I know that also diet is important over here…so lets start!
i will inform you after each week if I did any improvements:)
Best regards
Hania

Sounds simple – but for me rather than leaving half my ice cream or cake on my plate – only PUT half(or less) on my plate. I use this method weekly to reward myself if I’ve done well. A reward should be enjoyed without restrictions. I don’t want to have to face the extra “if I could only have the rest of that cake” during my reward.

I’m having trouble maintaining a controlled motion while going down… but I guess I’ll keep working on it before I start the circuit.

Can you do a new video on this? PLLLEEEEAAASSSSEEE!!!