BodyRock.TV

Another great workout plan!
Coincidentally, I was just posting a note about how to measure performance/progress in your other boot camps (see my comment in the fitness tips section, tracking your fitness progress).
What I really like about this one is performance tracking. Time and reps. This is what makes your workouts more fun and more productive than slogging on a treadmill. The measurement always gives you something to shoot for, internal competition.
My most successful weight-loss challenge occurred when I made it a competition, both with myself and with some friends.
Thank you and keep up the great work.

Zuzana,
What Country are you from?
I’m just curious.

Thank you, it’s so amazing and helpful, I already managed to lost 8kg (in 3 monthes) when I started to work out by your program and I’m increased my english knowledges too (:

But still have to work out on my diet, don’t know how to fight myself after the gym, I’m eating about 2-4 oranges every time and it’s about 9-10pm, I guess not very good choice.

Thank you again (:

Great workout. Looks challenging especially the last minutes.

Can’t wait for the cardio routine

Keep up the good work

Theodore from Greece

[...] Read more from the original source: free bfitness/b, and exercise videos, workouts and training tips plus b…/b [...]

Thanks Zuzanna,it looks really challenging.Great workout.
Hanna

Wonderful workout. I really like the progress tracking system,that way I know what is my strength and how far I can go, also I can challenge myself to do more next time.Thanks a lot Zuzana.

I have been doing a different workout routine, but I believe that I will start switching over to your routine once you have all of the parts on your site, as they seem to be better put together and better explained.

Thank you!

Great workout. Looks challenging especially the last minutes.

Can’t wait for the cardio routine

Keep up the good work

Theodore from Greece
PS: Wanted to add good post!

Wow! that was a whole lot harder than it looked.
I managed 13 sets of lunge/curl and 12 sets of press up/knee tucks.
I thought I would’ve matched your 15 sets comfortably, but wasn’t even close.
I did the press ups of my toes instead of my knees and found them a struggle towards the end.
This highlights just how unfit I am.

Thank you Zuzana :)

Chris.

HI Chris, maybe you just used heavier weights than me, and doing triceps push ups on your toes is hard too.

Thank you Zuzana great job!!! :)

Hi Zuzana,

After watching your videos I immediately bought a pair of dumbells so I can exercise at home. Now I want to do your “Fit for the Summer”-program but I am wondering, are the exercises equally effective for men and women? Also, will it help you lose weight or just shape up the muscles? (I’m a man by the way)

Ciao

Hi Zuzana,
Thank you very much for a such a wonderful workout,i can’t wait for all parts so i can start it properly.:)
I have a question,you are using a step i haven’t got one but i can manage with something else.I wanted to ask what height is this step..Many thanks

Zuzan i am looking foward to start this new “summer fitness” next week…waiting for the other videos to upload! also, do you need to warm-up prior?.. thank you . d(-_-)b ~*G*~

Hi Gergeta, you have to warm up before every workout.

Hi Noltie,
This program is meant to be for everyone who wants to loose weight without loosing muscles. You can get nice toned body from these workouts, but If you want to get big muscles, than this program is not going to help you.

Hi Tanya, the step that I have reaches about half way up my shin. I use 3 risers on each side. It can be even higher for more challenge or lower for less challenge, it is up to you.

Hi Zuzana,
Than this program should be ideal for me because I just want to lose weight around the waist. For the rest I want to gain a little muscle on my upperbody by doing push-ups and some weightlifting.
By the way, you have the cutest accent since Marina from HotForWords.com (also on YouTube). She is Russian, I don’t know if you are.

Bye

I managed to do both the exercise 13sets, that was amazingly surprised me.I never thought I can do this.Thank you Zuzana.

Thank you..I’ve always warm-up ..don’t know why i ask that?! hm lol…:)

great workout: fabulous!

Hola Zuzana!

Thank you so much for making these videos! I want to lose my pregnancy weight and have been unsuccessful on my own. I just did this video and I am sweating like crazy! It was easy but yet challenging and I loved that it was only 15 mins! You are heaven sent! My biggest area of concern is my stomach, should I also incorporate one of your abs videos, or is this program enough to shrink the midsection?

Thanks,
Elissa

Hi Zuzana,

I was wondering if it would be advisable for me to combine the weight training and cardio/core days into 1 day, so do the 15 mins weight training followed by cardio and core. I ask this because I am not able to get to the gym every day due to other commitments. I only make it to the gym 3 times a week.

Thanks,
Ian

Hi Ian, if you can handle two intensive workouts back to back, than sure you can do that.

Hi Elissa,
I am glad that you enjoyed the first day of this program, I will post today the Day2 of this program which is cardio and core workout. You can follow this program day by day. Check out the Summer Fit overview.

Hey Zuzana!

Haha, I was sweating sooo much! Fortunately my boyfriend was not here to see this… I only managed to do 9 sets of each. Yeah, I suck. But I’m sure I’ll be better next week.:) ‘m pretty optimistic and counting the sets is something very challenging!

Can’t wait to see your next videos. Your workouts are great, you’re an awesome coach, very motivated. I never had so much fun working out!

Thanks ^^

PS: I already lost 8 pounds with a healthy diet and your workout routines!

Zuzana!

I’ve been visiting the site for months now. You’re body has changed so much. Great job — and thanks for the videos and tips. It keeps me motivated.

[...] summer fitness weight training zuzana light Related Videos Summer Fitness Advanced ProgramSummer Fitness Workout – Weight Training Part 1Boot Camp Circuit 4: Sumo Push UpsGet fit for the summerBoot camp circuit 6: Scrab the floor tricep [...]

zuzana you rock,,
you are awesome

hi zuzana!!!
i was wondering…
how much fat can you lose by doing this exercise?
is there going to be a fast change? or do i have to wait like a month to see changes
also.. why are these workouts done in 15 min. why not 30 or more?
thank you and hopefully you can get these questions out of my head :)

I can’t see the Summer Fit routine workouts. :( May I have that in email? Thanks.

US time, GMT 1:05am
Gosh! I just finish this workout and here are my counts: 5 mins warm up – jumping rope and jog (cant keep up for jumping rope, it’s hard), then 15 minutes = Lunge 9 sets of 6, tricep with hammer 9 sets of 6. My heart rate: Avg. 78% and Max 89%. Wow! It feels good. I like it. It’s hard but it feels good after. :) Thank you, Suzana. I still want the routine or can I just make re-shuffle of this summer fit workouts?… You are awesome!!! :)

Hi Zuzanna,

Wow. You are really something else. I randomly found your website today and I am completely floored by your dedication and commitment to health and fitness. Specifically, offering this invaluable advice for free, is really just amazing. I can’t thank you enough for all this!!!

I am pretty new at this and have finally committed to improving my health and overall well being. I desperately want to lose a lot of weight and feel good about myself again. Now, I’ve gotten the diet part down. As for fitness, I love this particular routine. My question is this: for someone whose main goal is to lose a lots of weight as I am currently an embarrassing 190lbs at 5’6, should I do the Summer routine every day or in ADDITION to high cardio and weight training? Or shall I do a whole other routine altogether?

I would like to lose 40+ lbs. What do you say?

Again, thanks so much for all this, you are truly an inspiration. I am linking all my friends to this site.

Yelena

HI Yelena, you can try to follow the summer fitness routine, which has 6 parts! So you won’t be doing the same workout every day. It’s weight training 3x a week, and cardio 3x a week. Take a look at the advanced schedule.

Thank you for the explanation i appreciate it.

Best, NAT:)

thanks for a great work out. It was really challenging. I did ten sets of 1 and nine sets of 2. Really gave me a nice overall workout. I used 10 lbs dumbbells and a high step. Nice w/o for a studio apartment!

Hi Zuzana,
Thank you for your web site. It is all that i needed–motivation!
What size is your dumbbells? I have “barbie” dumbbells at home, but i am sure it wont be very effective, as you said.

Thank you

Dear Zuzana,
you are really wonderfully fit.
I’m just curious how many vital capacity (your lung) you have as you are breathing so nicely.
Thank you.

Hi,

I tried this workout session for the first time tonight and it was tough. I only got through 10 minutes as my legs felt like jello. 10 minutes and I was dripping sweat. Great video and you’re a true inspiration. Next time I’ll try to make it the whole 15 mins :)

Matt

I really liked this post. Can I copy it to my site? Thank you in advance.

Hi Zuzana.

I’m really enjoying the summer fitness routine. Loving the fact that they are short and don’t take up hours of my day. No excuses not to fit exercise in.

I am wondering if you could suggest an alternate exercise for the bent over row with powerclean (weight train #2) I find them really hard on the lower back, maybe I’m doing them wrong or maybe I just need to strengthen my core. I sit at a desk all day which doesn’t help. Any suggestions would be appreciated.

By the way, I keep getting booted off your website anytime I try to access it. I get an error message. Not sure if anyone else is having this problem as well.

Keep up the great work!
Kate

Hi Kate,
you can try just a dead lift instead of the bent over row and power clean. We are having some issues with the site as we are just in the middle of a redesign. Best, Zuzana.

yesterday i did day one for your exercise, i complete weight training I and couldnt get throught part II, i just began working out after a year break. not a very good idea. but this work out plan is great. its fun and it makes you push yourself everytime. its a great beginners plan. i am so sore, my shoulders and thighs. i just wanted to say thank you for sharing all these workouts and info with the world. its awesome!!!!

TIME US: 2:20 PM
i also have another question. is there anyway to post pictures to this website to see how others are progressing? i would love to see how other peoples bodies have changed doing this workout??

Hi April Rose, everyone is free to send me their pictures, I will be happy to post them.

Zuzana,

Thank you for posting this workout, I will be starting it on Monday and I am excited!

All the best,
Ariel

Hey Zuzana,

So i started your summer fitness program at last and before that i worked out alot but only with 5lb weights but now that i started your workout routine i used 10 lbs for a bigger challenge ohmy am so sore now do you think i shoul continue with 5lbs and move up gradually or continue with the 10lbs so i could get results……..

Hi Alana, you should always increase the weight gradually, but if you were able to go trough the workout with 10 lbs and you didn’t hit a failure, than the weight should be just fine. Use the heavier weight only once or twice a week and the lighter weight for the rest of the week so that your body can get used to the heavier weight slowly progressively.

[...] Catalyst. Monday, 20th July. Weights consisted of this and this. Cardio consisted of a two mile slow jog round the park with some sprinting thrown in [...]

Thx so much for the great workout. This is my first week. Will tell you my results in 6 weeks.

Chanell,

I am glad that you give it a try. Don’t forget to pay attention to your diet as well, it will help you a LOT and you will make fast progress.

[...] 20th July. Weights consisted of this and this. Cardio consisted of a two mile slow jog round the park with some sprinting thrown in [...]

Hello Zuzana! What a great and helping Workout. Thank you so much !
Greetings, Jey

hmm i realy try to do these workouts but icant cuz ifeel too lazy for itcan u tell me what should i do??/

So I decided to start eating 5-6 times a day (I followed this when on Nutrisystem and I lost weight consistently but got off track and have gained 7 lbs back in a year which isn’t too bad).

I want to incorporate working out and I came across your site and love it.

I did this today – only managed 5 sets of each. The push-ups killed me. I had to mix the girl ones in – is that bad???

Well thanks and I’ll let you know how the rest of the week spans out.

so i doubled (nearly) my reps from last week. yay! my body is getting stronger already… i am also down 4 lbs… woot woot

I love your site :D
It was my first time trying one of your workouts today and I knew it would be hard work but nothing prepared me for that. I am more exhausted now in 15 minutes than I have ever been at the gym in over an hour, the sweat is pouring from me. The push ups were the worst, so hard I had to force myself to keep trying to carry on. Managed 7 sets of each, hopefully i’ll beat that next week.
Thanks for a great workout
Heidi

Whoa! this kicked my butt!! first time i sweated since one of my retreats (for showchoir). Loved how challenging this was and it makes me appreciate my arms :) thanks!

I cannot wait to get started with this program. I love working out! You are awesome and I thank you very much for your workouts.

I did 7 of each and I had 6 minutes left but I stopped because I didn’t feel that I had proper form. You don’t explain proper form. My right arm locked up when I was doing the tri-cep push ups, I don’t think my arm is supposed to do that.

i do weight lift at gym , and also cardio , but when i travel and i can’t go to the gym this is a great exercise for traveling

so thank you!!

i love your website

omg zuzana i will love this i need one and one coz i need to remove my fats im 178lbs now i can do that i know ..i need your tutorials

ty for this

[...] [...]

[...] http://www.bodyrock.tv/2009/05/05/summer-fit-weight-training-workout-1/ [...]

This excercise routine will be excellent for shifting those stubborn extra pounds. I hold several levels of fitness classes and we use similar techniques to totally transform physiques.

Many thanks

Spencer :-)

Hey Zuzana(:
How heavy are the weights you lift in this vid?
Oh. And thanks for this awesome site!

Wow…I did this yesterday and only did 8 sets of 6 reps and man! My arms are very sore today!!! haha

I have not sweat this much in a long time, and I work out at a gym everyday.

I just want to say thank you so much! I found one of your videos by accident on youtube and I have been trying to get into a work out routine. This will definitely help me know what kind of schedule to keep. This website is an inspiration for me to keep trying and stay motivated. Thanks so much!

[...] BlogBookmark > http://www.bodyrock.tv/2009/05/05/summer-fit-weight-training-workout-1/ -http://buyhcgonline.info- Summer Fitness Workout – Weight Training Part 1 | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv … [...]

Hi Zuzana, I started this morning with this program, I did the first 15 min… so my questions y what do I have to do at night, cause I read that one part is in the morning an d one at night… Thanks the workout is killing I love it

waiting for your answer

Hey, just wondering what type of dumbbells should we use, I mean weight wise. Can you please advise?

Very good videos, keep em coming!

hi zuzana,
i just became a vegan today and I’m starting your workouts too, i have cerebral palsy so i substituted the lunges for step ups on a large chair (easier on my tendons & the only thing available). but i managed eleven sets each

Hi Zuzana!

Did this workout today and 400 jumps on skipping rope (in the beginning). I did 7 and 8 sets…. total 15… Perhaps at the end of these 6 weeks i will be able to do more….

Thank you so much! You are my inspiration…
AK

Hi!

First exercise from you i’ve tried. And did well! My head looks like a tomato and i sweat very much.

OMG, I’ve just started this program on March 29 (2010) and my legs are super sore from those lunge step ups two days later!!! I couldn’t even sit down the next day, I had to hold on to something and help myself with lowering myself onto a chair O_O !!! I know that means that the exercise is working… I did some hiking the day after just to loosen up the butt muscles but am curious how I’ll do today with the weight lifting Part II when I’ll have to squat and use those sore muscles again.
I’m having fun though, I don’t want this to sound like a complaint. I’m looking forward to the day when my muscles are used to exercise again and won’t be this sore anymore.

How do you do this pushup?
I cant figure out how to do it!

hey zuzana,
your workouts are great! i’ve been doing them latly and i am sore (in a good way) after your workouts:) but i dont have a stepper thing at home for this workout so what can i use instead?
thanks!

To Morgan: I don’t have the step that Zuzana is using either. I use a small cardboard box that I filled with books and then taped it shut. It works just fine. Or you could use a little stool, the one that people use in the kitchen, for example, when they are trying to reach their upper cabinet shelves. Any elevated platform will do.

So I tried this workout this morning and I’m ridiculously sore. I haven’t exercised in a while, and this routine felt like a complete overhaul on my body. I will continue with this routine and hopefully be in a tiny bikini this summer! Your website is great!

this routine beats any workout video i’ve ever tried! it’s amazing, and i’m seeing results already! thanks!

First exercise from you i’ve tried 8 sets of 6 reps WoW!
perfekt!
Very good video

Thank you so much for these awesome workouts, Zuzana!
Your the best! :) <3

Hello Zuzana! I might have posted something beforehand, unfortunately I don’t have dumbbells, instead I used dictionairies 8) And to replace the box/stepper, I just use a chair…
I’m also confused…where’s the “day 3″ video? >__< Maybe I just can't find it properly…

Ignore the question about day 3! Didn’t have my glasses on.. >_-

started today and did 8 sets i feel great i was doing the begginers all six videos for a week but i change to this both worked out great. thanks

I started doing this exercise 5/17/2010, was hard it felt good to feel my heart and adrenaline pumping….

Zuzana you really inspire me, i used to be fit but i lost my self along the way.

You have numerous nice points here. I done a research on the subject and discovered nearly all peoples will agree with your blog.

Hi zuzana! I’ve wanted to ask you something! My third week of summer fitness workout and my second week of an intense diet is beginning today, and I’ve noticed my progress thanks to my excercise log, and also, I can see that my body has changed a lot!
But I weigh myself every early morning, and there hasn’t been any significant change, maybe 500 grams in an exaggerated way,
Does it mean that I’m losing fat and building muscles?

Thank you so much! :)

Wow just finished this work out and it left my mussels burning and me excited for the next one. Im a waitress and on my feet all day so even on my off days I just want to relax that’s why this work out is so great for me. Im 5’3 and 118 pounds, I know to some people isn’t a lot but what that means for my small frame is its not as tone as id like to be. Ive started to get the dread pouch ( du du dun ) Im so excited to get rid of it and keep u updated on my progress.
Thanks ~ red

me encantó el workout!!!

[...] started with “Weight Training Part 1” of  the “Summer Fit- 6 Week Exercise Program“. Check out the “Summer [...]

HELP!! I need the video link and cant’ find it.