May 6 2009

Summer Fitness 6 Week Exercise Program – Schedule

I noticed that some of you are real fitness buffs and 15 minutes of an intensive workout a day just doesn’t seem enough of a challenge for you. I like that, and I am happy that you are willing to work hard, so for everyone who is willing to put more time and energy into their workouts I have modified the Summer Fit exercise program to give you that extra challenge. Here is the advanced schedule. Enjoy!

Day1 – 15 minute weight training I. and II.  (beginners only weight training I.)

Day2 – 20 minute cardio and Core

Day3 – 15 minute weight training I. and II.  (beginners only weight training II.)

Day4 – 20 minute cardio and core

Day5 – 30 minute circuit workout

Day6 – 20 minute cardio of your own choice

Day7 – Day off or active rest

Take 5 to 10 minutes rest after the first 15 minutes before you move on to the second part. For better results do first part in the morning and second part in the afternoon. Frequency is more important than length of your workouts.

Beginners should start with the basic program and do weight training I. on monday, and weight training II. on wednesday.




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  • Veronika

    Ahoj Zuzko, musím říct, že ty cviky, které zde předvádíš, jsou výborné. Myslíš, že by bylo možné se s tebou spojit přes email ohledně nějakých rad? Děkuju a měj se krásně . Veronika

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  • Danna

    Hello Zuzanna,
    I have just recently discovered your website and think it is fantastic!! You are in unreal shape.
    I am a trainer myself and am just looking for something new and fresh for myself and wanted more of a challenge to my workouts.
    I am going to do your 6 weeks Program and see how much I can change my body.
    Question though. For days one and three are those the two workouts combined??? This would make it 30 minutes in total of training? I am going to take before and after pics.
    Hoping to have dramatic change.
    Thanks for your amazing tips and workouts.

    Danna (from Canada)

  • Megan

    I am a 28 year old 5’2″ 115 lbs woman who has a one year old. My goal is to lose body fat of course and build muscle to get toned (maybe one of these days I’ll look half as good as you)! If I follow your 6 week program with a a healthy diet is it possible to get toned in 6 weeks? Do I need to add more workouts for each day to speed up my progress. Any extra advice would be tremendously appreciated. Thank you SO much for being such an inspiration :D

  • Stacy

    Zuzana your videos are impressive. I have a hard time sticking to a gym workout but I do love working out. I love how your workouts posted are high intensity and in short periods of time, I always have time in the day to squeeze in my daily routine and have started your 6-week program for summer fitness. Its intense, its fast paced, and boy do I sweat. I’m a little bit overweight but the pounds don’t matter to me like the inches do and total strength. I just want to say thank you for posting all these workouts. I finally have something I can do and just absolutely love doing while working my body hard and to the max.

  • audrey

    Hello there! really love ur videos!!! :D ive been looking for many ways to lose the fats around my inner thighs, and ways to perk up my butt! can i know other than doing the cardio workouts, do u do jogging and other exercises? (;

  • Cat

    Hi zuzana I want to lose about 52 pounds and what plan should I do to help me reach my goal and if I do everything right and I am on a hood diet how long do you think it would take to lose 52 pounds.


  • Madina

    Thank you so much for these workouts! I really appreciate them, I’m on day two and I’m looking forward to following the rest of the workouts!

    Thanks once again!!

  • http://vigo Zahran

    i loveeeeeeeeeeeeeeeeeeeeeeeee u so mush mwaaaaaah

  • Courtney

    I am trying to lose weight, i need to lose more than thirty pounds, do you think that doing this summer fit program is enough of a workout for each day to help me lose weight? I am also watching what i eat.

    Thanks for the Great workouts!

    • Sean – BodyRock.Tv

      Make sure you follow the workout correctly and train with proper frequency and intensity. These workouts combined with a healthy diet will help you reach your goals.

  • Rachel

    Hi Zuzana,
    I am going to start the 6 week program tomorrow but the link to the first workout, 15 min Weight Training Part I, is not working. Will it be up and running by tomorrow? I am leading a group of women in doing this program and as long as the link works, we will begin tomorrow.

    Thanks for your help,

  • C.L.

    hey Zuzana,

    im 14yrs old and gained alot of weight recently (up to 140 pounds) and im deciding on whether this workout is right for me and ..can u give me some suggestions on my diet? THNX A BUNCH!

    • Frederick

      Hi C.L.
      There is quite a bit of info in our diet section :)

  • Diab

    Hey Zuzana,

    I just wanted to say thanks for all the work and effort you put into making these!

    I do weight training in the evening and going to try doing this program in the morning. I am so pumped and can’t wait to start this program! Thanks again!

  • Michelle

    Zuzana –
    I can’t tell you how happy I am to have come accross your site! This is exactly the type of fitness program I am looking for, and your body is exactly the goal I have in mind. Thank you so much for putting this together and giving me inspiration; it is very much appreciated. Looking forward to making this site one of my daily go-to’s. Thanks again!


  • Mike Cherone

    Awesome, thanks so much Zuzana. I think I’m going to incorporate some of these into my current fitness workout. Your workout ideas are always right on the money!

  • Heidi

    Hi Zuzana,

    I have just started this summer fitness program. I do also skate 4 times in a week and go to the gym about 4 times in a week. I was wonderring, if you have some tips how to loose quickly extra fat(about 1-2 cm) that covers my abs? Does it depend more on diet or exercise?

    Greetings from Finland!

  • LeAnne

    Hi Zuzana,

    Where is the beginner schedule located? Here, you say that you have posted the schedule for those who want extra training, but where is the schedule for the Un-Modified Summer Fit Exercise Program, please, for we beginners?

    Thanks in advance!

  • LeAnne

    Hi Zuzana,

    I really want the best results. Because of my work schedule, I can only do Part 1 and 2 in the morning. I cannot break up my workout, to do part 1 in the morning and part 2 in the afteroon…what do you suggest I do here?

  • R

    Hey Z!

    I just started following this and i have a question:

    Do you have somewhere each of the workouts or you do whatever you want?

    For exemple:

    you say: Day 1: weight training I and II – what is I and II? are those some programs that i can find on the site?

    thank you and sorry if this is recursive, i’m just getting around this awesome site.

  • Courtney

    Hi Zuzanna.
    I just wanted to say that these workouts are truly amazing. I’ve been doing weight lifting on and off for a couple years now, and I do a lot of jogging in the summers. I am not a gym person and I was looking one day for something more intense than what I normally do because I decided that I wanted tight flat abs and I can’t seem to get rid of the couple inches over my abs….lol, seems funny since I am slim for my height and all. But I found your sight and thought wow, maybe I can actually do this. The summer fit program is the first one I have tried because I want to see what kind of results I can get from this program and because my body is not fit enough to do any of your other workouts without severe pain the next day. But I love this sight and I am sticking with it so far. I force myself to get up at 6:30 each morning because I am too tired in the evening to do my exercises then. Any way, just wanted to encourage you since you have encouraged me.
    Thank you!

  • vivi

    Hey zuzana hola

    i hope u understand what i want, because im not write english very good jjeje =)(im mexican)..I love ur work way and im sure u right because i have read so much information, tips, myths about muscles, exercises, women, and i swear i never agreed like now. Im very surprised and so excited because i know to obtain excellents results its important to note everything, besides i know so many sites tell about women mith and the exercises are just like that, miths, yes but, just can say that, however they can’t offer a good program or a completely information because u have pay alot of money and that’s always a waste of money because it never works, because they do not give importance to things that really are relevant to the training, they just put 2 or 3 exercises so boring in the site, and just we do a week and later we forgot it, i know the constancy is so important but the creativity is important too.
    I like to exercise and be good shape but sometimes I get bored of the same and I get discouraged, however I always workout 5 days at week.

    Almost forget: how can i make a routine? i saw the summer routine but only this…

    I’m really pleased with this website, I can see the quality of the information and I like the way to train, is very diverse and creative. many many thanks ;)



  • Emily

    Hi Zuzana,

    I am so inspired by your body! Right now I am about 19% body fat, and I am in “good” shape, but I want to lose all the fat and be lean just like you! ;)

    I am worried because I just seem to be bulking up, any advice on this?



  • yessy

    today i am going to start this program and i am really excited! i want to lose 10 pounds:P. i hope i can do it:P..

    .. thanks Zuzana.

  • Beth


    Your site is awesome. I started pilates about 6 months ago with a personel trainer (T/TH/S for 1 hr). I want to add cardio and was going to start your 6 week summer fit program. On days 2, 4 & 6 I would do your cardio in the morning and pilates about 6 pm – is that to much? I purchased the gymboss and was orginally going to do interval cardio M/W/F and pilates T/TH/S. Which do you think would be the better option?


  • Phoebus

    Thank you very much Zuanna!!!
    It’s you who simulate me much on body workout ^_^
    I wannabe fit and look tightened but i was extremely bored with gym because I was super bored with those machines and most importantly i had NO observable progress after paying a membership for 3 years, i was so exhausted until i found your videos on youtube.
    Your workouts are real hard for me but they are really challenging. LUV them :)
    Keep up the good work! Cheers~~~~

  • Maryam

    hi zuzana,

    u mentioned here n there that it is very good if we do two short workouts during the day. i think i can handle that with these workouts on some days…i just wanted to ask if u think it would b best to pair one of these weight training vids with the cardio or doing two cardios or two weight tranings if i was to workout twice.

    i’d rely appreciate ur advice.

  • Isabella

    Hello, I really like your program. Your traings program have really help me to get more healthy and workout, my stamake are smaller now and I’m good looking for ones in my life :D Tanke you!

  • Kelli

    Thanks so much Zuzana!

  • Kelli

    For day 6 what cardio and core worout are we supposed to do? I couldnt find one.

    • Zuzana – BodyRock.Tv

      Kelli, you can put together your own routine and apply the same principles from the previous cardio and core routines.

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  • Bren

    Thank you Zuzana, I havent been cooling down, oops. But I definitely will from now on, now that I know how.

    Thanks so much for your time, keep up the great workouts, I’ll be following :)

    Much Thanks!!

  • Bren

    Ok I see now. Thank you so much for your help and especially your workouts =)
    They are incredible and just by looking at them I feel worked out, haha just kidding. But I do love your videos, I like it that I’m able to work out and feel tired and see that so do you. That’s how I think real workout vids should be.

    Well enough blabbler, I have one question left, do you have a special warm up and cool down for this workout?

    Thank you Zuzana!!!!

    • Zuzana – BodyRock.Tv

      HI Bren, according to one fitness expert that i am following, warm up is not necessary. It is just a psychological thing so I don’t warm up. But if you feel like you do need a warm up, I have one warm up routine. Cool down on the other hand is very important, because it makes it easier on your heart. Some kind of slow pace cardio for at least 5 minutes and than some stretching will do it.

  • Bren


    Sorry Zunana, it’s me again. I have another quick question, do you know what warm ups and cool downs i can do before and after each exercise? And also can I do the same for every exercise you have?

    Really, thank you a lot!

  • Bren

    Hi Zuzana!!

    I just started with your Summer Fitness Program. I wanted to ask you, which exercise is the one for day 5 the 30 minute circuit workout? And also, do I do workout I and II together on day 1 and 3?

    Thank you!

  • Anna

    Hi Zuzana,

    I wanted to thank you for this incredible website, and workouts. I’ve been exercising for a long time, and after I lost a bit of weight I stabilized and nothing I did budged my last 10 lbs. Now I follow your program, as motivation its amazing, and as a challeneg it gives me a nice burn.

    Being a vegan and having amazing muscle tone is not as hard as people think when such an amazing resource, as this website, is available.

    Thank you :)

    • Zuzana – BodyRock.Tv

      Thank you Anna :)

  • J

    Oh ok, then that is the schedule, I see.

    Thanks so much!

  • J

    Hi Zuzana,

    I just had a quick question, I can’t seem to find the summer fitness schedule I only see th e advanced schedule.

    Much Thanks!

    • Zuzana – BodyRock.Tv

      Hi J, I have explained underneath the advanced schedule what has changed.

  • Rosalie

    Hi Zuzana
    What does the 30 min Circut workout on day 5 consist of? I couldn’t seem to find the video of that particular day or workout…

  • Nadine

    Haha this is funny but ever since I found your site I have put your routine into mine and I actually have a lot more energy. I just wanted to say !THANK YOU!

  • M

    I started this summer fit now but I have a question.I have 2 jobs and working from 8am – 12midnight then when I come home, I do this training, is it good or bad? Will I have benefit if I do this workout though I will have only few hours of sleep? Please help me how to schedule or integrate this workout into my hectic schedule. Thanks for the help and thanks for this wonderful site. It’s very helpful.

    • Zuzana – BodyRock.Tv

      Hi M, you seem to have very busy schedule. Since these workouts take only 15-30 minutes (that’s up to you) it would be better to wake up earlier and do your workout before you go to work. It is not a good idea to workout in the night when you are tired from work. Early morning workout is a great way how to start your day.

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  • Becky

    Just wondering what circuit training session everyone is referring to. Thanks :)

  • Cantus

    Right so I’m doing the circuit training session for the first time today. I’m planning to see how I feel after 20 minutes then decide whether to do the full 30 or not.

    Either way I’m really looking forward to it.

  • Gerard

    Hey Zuzanna. I’d like to gain more muscles and I think you said that this program is not good for this but I really love the weight training 1 and 2 and I’ve incorporated them to my routines.

    So that’s how a week looks like for me:
    day 1,3 and 5 Tabata cardio ( the one you have on the site)
    day 2- full rock your body workout
    day 4- weight training I + II
    day 6-indoor soccer match
    day 7-rest

    What do you think? Should I weight lifts more times per week? day 1-3-5 of weight lifting and 2 and 4 of tabata? Or could I just incorporate body lifting exercices every cardio day ( crunches, push ups, squats, pull ups…)??? Thank you for yor work!

  • Cantus

    Hi again, it seems I can’t see the schedule on here either (only this time the box says “summer-fitb”)

    Also there is a typo in the text. You’ve written Day 2, when you meant to say Day 3…

    OK I’ll try to stop picking faults now ;o)

  • Alana

    Hey you have some great stuff on here am a fitness junkie myself for the last 3yrs i have done so many fitness DVDs and still and i still cant get the results i want like smaller thighs i have done Turbo jam,Slim in 6,Great body Guranteed all by beach body i must admit i have lost some wieght before i started i was 140lbs now am a bout 123 lbs about there but my upper body seems okay its my thighs and abs that just wont tone up my hips are like 37in” and my waist 27” and am 5’6 is that okay.
    I workout like 5days aweek for about 1hr aday and now i see you put this fitness routine up and am like its so little time am abit confuse maybe am doing to much….
    Please some advise………….

  • gaurav

    thank you for a great schedule .. :-D
    i have started to follw it regularly,,
    gaurav from india

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    • Betty


      I am a 30 year old, 5 foot 3 inch woman. My current weight is at 123lbs. I will be going to Puerto Rico by the end of May and hoping to drop 8lbs by then. My question is do you recommend the Summer Fit program for this goal? And what kind of diet do you suggest I follow? I once heard it is best to exclude dairy since it seems to bulge the body because of the fat content and sometimes hormones it might contain. Please let me know. Thanks a bunch.