BodyRock.TV

thank you so much I’m really glad I found your website :)

Thanks im looking forward to this. Im always up for new work out plans.

I am so ready!! Looking forward to it!!

Thanks Zuzana. You are absolutely awesome!

Hy Zuzana,
I just have to say you are the best ;) !!!
Looking forward to this workout routine!
Best,
I.M.

thanks alot for doing this program
on which areas of the body does this mainly hit?? :) thank you zuzana

Can’t wait to see this program ASAP (:

Zuzana cant wait to see it…. Thank you so much;)

Looking forward to it,
Thanks!!

Your website is awesome !
I’m living here in NY, but i’m telling my friends in Brazil to watch your videos and everybody like the exercices. In a couple of weeks you gonna be famous in Brazil. If you know, over there. In Rio de Janeiro, we care a lot about our health and looking. And i’m tryin to promote you website over there.

You are awesome.

Hi Zuzana,

A few days ago I read that, concerning to boost our metabolism, developing some muscles is more important and effective than others. For example, abs muscles don’t contribute so much as we think… Is it true? And which muscles contribute more? The bigger and heavier ones, like legs muscles? And what about triceps, biceps, deltoids…?

Thanks,
Vera

Summer Fit has got me excited and I’m all set to get going,
Thank You Zuzana. :)

Z,
Bring it on! I look forward to your summer plan.
JAG

Thanks for the update, Zuzana! I can’t wait to see what torture you’re going to put us through:)

YEAHHHHHHH

Hey i don’t know what dumbbells to get any tips?

Thank you Zuzana,

I am very happy that I found your website and want to thank you for being always creative,caring and helpful with all your exercises and advices. It is amazing what you are doing. You are awesome!

this sounds like fun….i can wait….Zuzana you rock!!!!

How big should the step be? And what is it’s real purpose?

When will the summer boot camp videos be available? Thanks so much for all the hard work!!

Looking forward to working out with you, thanks.

Hi Rob,
I have a really good tip if you are looking for dumbbells for home, there is company that sells adjustable dumbbells. It’s called power block and it gets you wide range of free weights. I believe that it is a good investment.

Hi Zuzana,
I’ve noticed that you use dumbbells in a lot of your workouts. What is your insight towards resistance bands, can they provide the same amount of tension/resistance compared to dumbbells?

I’m so happy that I found your site!!!!

All this things you do, will return to you, you will be so blessed!!

Zuzana.. What do we do for Day 5 ? or do we start over and repeat from Day 1-4

Are you coming up with more routines for the summer fitness? I can’t wait ! :)

Hi Jah, day 5 is circuit workout, day 6 is cardio again (you can choose what kind of cardio you want to do) and day 7 is off.

your great to work out with.thank you so very much for this site and work out videos.have a great life love ya……

Hi Zuzana,

I Follow most of your Cardio workouts. I want to ask you a silly question if you don’t mind. After you workout, which is better, cold, hot, or warm shower? Also, I’ve heard rumors that after hardcore workout, I should wash my body with water ONLY, that means No soap, NO shampoo, NO bodywash… is that true??

Keep up the good work Zuzana :)
Thanks,
Suliman

Hello Zuzana,

I am getting ready to start doing this workout in an attempt to get back in some sort of shape by August. Is this a workout that I should do by itself, or should I try to incorporate a bootcamp workout once a week, or the 20 minute workout once a week or something to help boost it?

Thanks!

Travis

Hi Travis, If you are interested in general conditioning and getting fit, than do something every day. Do whatever you like and listen to your own body.

Hello again Zuzana,

Thank you for answering. I’m just looking for what will help me drop the fat the quickest that I’ve gained over the past few years. I’m at about 190lbs now, and considered myself in shape when I was 150lbs. I know that there’s no way I can drop 40 lbs in a healthy way in 2 months, but I’d like to be on the way to that goal by August. I’m thinking that this summer fitness might do the trick, but I’m just guessing…I really don’t know.

Thanks again,

Travis

Zuzana,

First off thanks for a great web site and great routines. I started a weight loss program that is jogging two miles a day and and strength training every other day and I try to fit in a workout of yours every evening. Here is my question I want to lose weight but I don’t want a flat butt. My BF loves a thicker butt so I want to be slender but still have a rocking backside. What can I do to tone the butt but keep from losing it all?

Thanks

Hi Amanda, you should do a lot of weight training for your butt and legs. If you build muscles, your butt won’t be flat but tight. I believe that you would get much better and faster results if you would do stair lunges instead of jogging. The stair lunges basically means walking up stairs using 2 or 3 steps at a time. It is not only incredible and brutal cardio but this type of training will improve your strength, power, flexibility, and conditioning. On top of that, the stair lunges will make your butt strong and tight, which is exactly what you want. You can train with your own body weight, free weights, weighted vest, or heavy back pack.

Zuzana,

Thanks so much. I have 16 flights of stairs here at work so I will get right to doing that starting this morning. Thanks a bunch and thanks for the great site and videos. :)

Hi Zuzana,

I also want to work on my flat butt. LOL
My question is: Are stair lunges hard on your lower back? And what do you think about doing stair lunges on that stair machine that looks like real stairs (not the old stair climbers we used to see in the gyms)?

Thank you,

HI! ZUZANA,
First off let me tell you that you are a very prety woman.
I’m from Argentina. If you visit my country let me know, maybe I could show some beautiful places.
It’s a great web site and you have great routines.
best regards!

Juan Pablo

Hello Zuzana, I had a couple of questions

How much recovery time do you use between workouts?

Also, what type of stretching do you recommend, dynamic or static, In all honesty I don’t do either one of them that much, maybe some dynamic stretching, but very little.
Should you stretch before a workout or after a workout?

I do work out, but I know the stuff that I am doing is not right, since almost always I get muscle pain after workouts. Is two days or three too much as a recovery time, ’til you start the next workout?

Thank you for your time, hope you are doing well.

Arber

Hi Arber,

muscle soreness is common especially if you go for too much intensity without getting your body prepared. Your training has to progress gradually. If you experience muscle soreness, try to do some very light workout or have an active rest like swimming, or hiking. Just make sure that you move! People think that they shouldn’t move at all if their muscles are sore, but the truth is that you are helping your body to recover at a faster rate if you move. Read my article in F.A.Q’s How often should I exercise?
You can do some dynamic stretching within your warm up and some light static stretching after your workout.

Hey Zuzana!
Love the site. How can I incorporate swimming into this routine?

Hello Zuzana,

I want to thank you for your wise and honest advice. I have started incorporating your advice and, initially was a little skeptical, my idea was to rest it out, but your advice has really worked out for me, and if its okay by you, I am going to try and ask you for more similar advice in the future.
I also had a quick question, my uncle use to play professional soccer when he was young, and I grew up with stories of him telling me how he would train in the morning and afterwards take a cold shower.
So my question was, Are cold showers of any help when it comes to muscle recuperation after a workout, or is it an old school myth?

Your advice is much more practical, and its something that I have incorporated after my workouts, I was just curious about your take on the Cold Shower thing, that’s all.

I hope you are doing well, and hope that your website becomes the most successful website on the net, again thank you for your time and your advice,

Arber

Hello Zuzana,

congratulations on your site, you gave me desire to delay me there…

I have kilograms not really to be lost but I would definitely like to be better drawn and to feel in full form especially!…. It is going to motivate me…. It is really a great site which you made there….

Apart this, I am rigid crazy of you! :-) I had never seen such a nice woman!…. And Delightful…. Here only to please!…. Good continuance!… Stephane

Do you think that a beginner can do this 6 week program ???

Hi Elizabeth S,

this workout is challenging but it also depends on the weight that you are using, so beginner can start with a light weight and easier variations of some of the exercises in this program. The summer fitness circuit is too advanced for beginners but you can do another circuit with easier exercises in a similar fashion. The important thing that beginner should pay attention to is a good form which is more vital then intensity. Learning a good form is an important foundation that you can build on.

Hi Zuzana,

I am new to ur website and I am rely glad i came across it. I have been trying to loose weight since december but it seems like i have hit a platue after losing the first 10 pounds n i cant seem to loose any more. my legs are arms are getting toned n look a lot better (so i guess some of it is muscle weight). but i have lost nothing from my abdominal area, which is my biggest problem n my main focus…do u have any advice? wut could i b doing wrong??? i m more active than ever before b/c i have hardly ever been active. rite now, i do about 40 min on the eliptical and 15 to 20 minutes of weights or sumthing similar.

i m starting this program today. hope i see some results from doing this.

thanks a lot btw, u r a great help to a lot of people =)

Hi Zuzana,

Would like to thank you for all the wonderful workout programs you’ve done! I’m glad I found this website and started on the Summer Fit 6 week Workout program. Before this, I had been a typical couch potato and couldn’t stop eating all kinds of snacks whenever I had the cravings. Since starting on your workout program 1.5 weeks ago, I am pleasantly surprised to see that I’ve lost 2 kgs of weight! Now I feel more energized, healthier and prettier too! Thank you!

Thank you so much for this!! <333

so i have recently been introduced to your website. I LOVE IT. I have spent 3000$ on trainers before, and I wish i had not.

I am trying your summer 6 week training program. Yesterday was my first day, and I must say i am so sore already. It was an amazing work out.

i am 6 feet and weigh about 142 lbs. but like any other girl i am trying too loose the last 10 lbs. I tend to gain more fat around my thighs, so i am hoping to see great results after finishing this 6 week program :).

Thank you :)

Zuzana, you’re gorgeous. I’ve been attempting to lose weight over the past few weeks and all I’ve done is make myself completely flat. I’ve gone from a B to AA. It’s horrifying. Can you please tell me what to do to make “upper self” go back to normal. I hate looking like a little boy. :(

I am totally inspired by you. Im going to try your program and hopefully get ‘Summer Fit’. Im going to take a before and after picture and share the results. I have to admit, you are quite intimidating at first…lol.
Im glad I stopped to listen and realized how intelligent and hard working you are!

Hi Zuzana,
I started this workout today because I want to get fit for this summer, I just wanted to know if when you did this program if the 15 min weight training was all you did for the day. Like did you do another workout a couple of hours after the 15 min?

I was also wondering what other circuit workout for day 5 would you recommend if the summer fitness circuit is too advanced for me? I would really appreciate your help :)

Hi there – I am starting my workouts tonight for the first time. My goal is to do them in the afternoons in the future. I am 5’5” 165 lbs – I was 140 lbs last Spring and have put on a lot of weight. My goal is to get down to 135 by the end of May. Help?!

Hello Z.
Your workouts are amazing and I would like to know what weight should the dumbbells have.
thx :)

hey i just started this workout. I am on day 3 of the first week. Every body part hurts.. I was just wondering any times on what to eat in the morning before working out? and im finding im completely out of energy all day after teh workout? any suggestions?

hey i just started this workout. I am on day 3 of the first week. Every body part hurts.. I was just wondering any advice on what to eat in the morning before working out? and im finding im completely out of energy all day after teh workout? any suggestions?

Thank you so much. Your site is really motivating and you are such an inspiration.

xoxoxo

HI ZUZANA,

I love what you are doing on this website.. you’ve really encouraged me to try and work out. I’m an at home mom so I don’t really have much time for exercising or anything like that, but you know it is summer soon so I have to try and get back in shape. I’m going to use all of your videos for all the training and I will let you know how much I achieve within this month.. as of right now I gained 180 lbs. But I’m hoping to drop as much as 30 pounds or so, I will let you know though how the work out is going.. once again thank you so much and good luck to your website it’s an inspiration to those who wants to make that change.. but all thanks to you.. .

ttyl soon..

Sofiyah

I started your workout yesterday, I have worked out on and off for the past 10 years, after having twins two years ago I worked out for 6 months almost no results, then i suddenly gave up… You have inspired me, I have done a few of your workouts and now am doing this program, I hope that i get some results, I feel tender all over and its a great feeling! looking forward to day 2 today! Thank you!!! and in 6 weeks I may just think you have saved me!!!

Hi Zuzana

tomorrow I intend on starting this program and was wondering, realistically how much wieght would someone loose from doing this workout. I have been working out for almost 2 and a half years now and lost alot of wieght, however , I seem to have hit a dead end. I’ve tried so hard but I cannot seen ti loose those last 7-8kgs. From this I had lost a lot of motivation……..that was until yesterday when I came accross your site. These are the types of workouts I have been searching for. Your videos have given me the motivation to train harder than I ever have before.

I plan on sticking it out with this six week prgram and I definately hope I will get some results

also I just wanted to say thank you for putting this program up

Z

sorry i can´t follow (my english is also not the very best;)). first i have to do day 1-5 and how is it going on? every week one summer fit workourt circuit from one in week one till 7 in week 7?? please tell me…
and what is the best workout to get a hot stomach like you have?? i am already doing hard training since 6 months and i am in shape, but this is nothing when i see your hot body :)

Hi Zuzana:

One night after eating too much chinese food, I felt so bad that I went on youtube and decided to find a workout and just burn calories. I have been working out for about 2 months already on and off. I bought the Tracy Anderson video and the book and workout videos of David Kirsch (you know the Victoria Secret trainer). On both these cases I have returned or have lost the drive to continue these dvd’s because there was no motivation. When I saw you that night of guilt I immediately found the motivation to do your workouts. Ever since then I have been religiously doing the workouts and sweat and have interesting pain like never before. It’s wonderful to wake up and feel that great soarness that lets me know I really made my body work. I have decided to start your “get fit for summer” workouts because my boyfriend and I will be going to Puerto Rico and Hawaii so I have to look awesome considering he has never seen me in a swimsuit.

This is the deal I am 5 feet 3 inches. I currently weigh 124 pounds. I have been desperately trying to loose my last 6 pounds but I seem to go back and forth on the scale never reaching the 118 I want. Do you have any suggestions? Please let me know.

Kindly,
Betty

Hi Betty A – thanks for the kind message :) Get really focused on what you want to accomplish (loosing those last 6 lbs) and then see yourself at your goal. Now train like a psyco every single time you workout – push it – and keep your goal fixed in your mind. Every breath, every drop of sweat is taking you closer. Own it completely with every fibre of your being and you will absolutely hit that target. Keep going.

I can not believe the results I am getting!!! after years of having working out in a gym and even hiring a trainer to bust my butt for 2 hours, and I am getting just as fast results in 1/4 the time which is perfect for a mom of young children. I am so happy, in just under 2 weeks I have already fit into my jeans which were too tight to wear, and they feel great even when sitting!!! I find it hard to do the circut thought like the one legged squats ha ha ha I cant do them at all and my rockroll to stand is funny too, cant really do it too well either, do I just keep trying? and eventually get better even if its not as great as doing it right? or should i substitute for something else? thanks so much!!!

Hi, you can always sub another exercise from one of the other workouts on the site – congrats on your success so far!

I am so grateful for this programme. I’m a bit of a procrastinator and the gym and DVD’s bored me so quickly I could never get results for long. I’ve also been quite complacent with my food for the first time in years so I’ve been dreading the summer a bit. I’m so excited about this workout I don’t even think twice about it in the mornings and the whole system works mentally and physically. I’m feeling like I can look forward to the summer now. I’ve lost 2lb’s, 3 and a half cm off my waist in the first week and I feel so much more empowered and in control of my eating again which spills into all areas of my life. Thank you both so much for your inspiration, empowerment and positivity :)

I am wanting to start this program in May. I recently had breast augmentation surgery at the beginning of March and want to give it time to heal before I begin. Do you think this will be on okay time to start your program?

Hi Zuzana,

I just found your site 2 wks ago… I have tried some of your workouts while at the gym and got the best workout ever! You totally inspire me to reach my goals and push myself because you are a real person and you are so in shape! So tomorrow will complete my first week of this program! I love your stuff! Thanks!
~Hannah

I am starting this 6 week program today and was checking out all the videos so I would know what I was supposed to do. When I click on the links for the circuit training exercises 5, 6, and 7 I get an error page that says “error establishing connection”. Could you check on those to make them work or just tell me how many to do of the burbees and handstands (or how long to hold the handstand). Thanks! I just found out about your site one week ago, and I have done 4 of your workouts so far. I am hooked!

Hi Susan,

it’s very individual. When I had my operation, I couldn’t do any exercise for about 3 months and I couldn’t do any exercises for chest and upper body in general for about 6 months. My friends on the other hand had no problems after 2 months.

Hi Zunana,

I started the 6 week exercise program today. I am so excited to see the results. I workout 6 days a week (Mon – Sat) and like to change my workouts every 6 weeks. Do you think this is a good idea? I love to do circuit workouts, more than weight lifting but I know that weight lifting is important. I do not wish to lose any more weight…I just want to maintain and of course keep my fat % low. I lost 45 lbs doing bootcamp in 6 months. I moved to Indonesia about 8 months ago, so I am on my own here. My trainer in Houston gave me a Mass Buidling workout which I do every 6 weeks. I do a circuit workout for 6 weeks and than do the Mass Building for 6 weeks. Is this a good idea or should I stick with my routine? My problem is that I get bored and do not want to lose the motivation to keep on working out. I guess that is the reason I used to loved my bootcamp class…because it was always something different. I am definitely trying all of your workouts in this website. I love challenge…and there is a lot of it in your videos. I hope to hear from you soon!

Juany

Hi I would like to start the workout. It’s great, but it would really help if I can have the 6 week schedule…and i can’t because it says “ERROR ESTABLISHING A DATA CONNECTION” when i press that schedule link. can you please somehow give it to me..\

thanks:)

Hi…I have finished this 6 week program (and loved it)! Would you consider putting together another program similar to this one that would span over several weeks? I really liked the consistency of doing the same exercises every M,T,W,Th,F,S and being able to compare my progress each week.

Thanks! :)

Hi Zuzana,
first, I am sorry for my english. I speak french only so… I just want to say that I tried some of your exercises and I really like it. I did not do some workouts since a very long time and of course, I gain a lot of weight. Your workouts motivated me a lot.

Thank you
M

Katie, please, tell me what is your success looking like? Loosing some waight or not? visible changes?

Take care,
Katja

Yes! I definitely have visible changes. I’m stronger, I can feel and see it. :)

KAtja,

I felt like I should add…I’m not where I want to be yet with my fitness…but I’m definitely a LOT closer than where I was before the 6 week program. It was a great way to get me started and now I’m challenging myself further every day with more of Zuzana’s videos. :)

Katie

Hey you

How do you do with the 6 week program? i dont know should i start to with this program….

What do you think about?

Thanks

I’m just starting to get back into fitness, and most of the workouts you do are very intense and difficult for me. I see there are some beginner workouts on your website, but I cannot access them, it just gives me an error message saying “Error establishing a database connection”.

Thanks!
Keep up the great work!

hi.I am doing the summer fit program for three weeks now.i practise every morning and i wonder if i can do any of your other workout archives at the afternoon.How can i combine them correctly.ps:thank you so much for your website,i am grateful :)

Now I must admit that I enjoy a prolonged mid-high performance b.p.m range workouts like swimming, jogging & those ski machines and when I first came by the site I was a bit put off by the explosiveness and intencity of the of the workouts but after finishing the 6 week course I can honestly say that in terms of exercise, these were the most enjoyable six weeks ever!
Once accustomed I had tons of motivation to beat my week old records time and time again.
A superb workout, now to choose another.

Ten thumbs up !!

Hi,
I wonder, if this program works for boys as good as for girls? But anyway, I’ll give it a try and I’m willing to start today! Better late than never …

And thanks for the inspiration!

Hi!!!
I am doing this program for a week now and it’s great !!!
the only problem for me is that I can’t do the abs from day 2… What do you recommend me to do???

Thanks for this site it is wonderful to have all these info assembled !!! I am recommending to all my friends =)

Aline

great program

love this exercise, im on 5th week now, lost 3-4kg, trouzers fitting much much better:-))) my mood is better, im feeling better, im eating better – healthier. What else I need??? more sweat will do for me…lets kick it!!!

I’m a college student and this workout is definitely good for my time crunch with studying and all and wonderful that i can do it in my own place rather than the gym. Thank you for the motivation with your intense routine. I felt a difference in a week :)

I am in the 4th week of this work out. I love it! It is one of the best work outs I have done, and is so much better than going to the gym. I actually look forward to doing it, and I am noticing my body getting leaner.

I use a weighted jump rope, which makes the work out even more challenging and also bike and run out doors.

Thank you, Zuzana for this program and for maintaining such a great website!

Hey Zuzana! first of all congrats on the anniversary ya’ll are fantastic and deserve all the happiness in the world! secondly I just wanted to thank you so much for inspiring me to work out and actually STICK to it. I haven’t done that in so long. And Im SOOOO sad to see that ya’lls website is down. I love reading all of the tips and articles and choosing from the MANY workouts. I hope it all works out! ok now im gonna bother you with a question. I’ve started your 6 week summer program, just finished day 2, and I was wondering if I would see noticable results by early august. (I’m going on a trip 2 myrtle beach with my boyfriend and his family and Ive never really been comfortable in a bathing suit). I’m 5’6 and weigh about 128 and i just really want 2 get toned! On top of your program, for a week now Ive also been power walking about and hour and a half (bout 5 miles) everyday. AND im on the special k diet and drinking lots of water. What do u think? It’ll be about week 5 when we leave? I would REALLY appreciate it if you answered or maybe even shared a few helpful tips you’re so dedicated and informative! Keep up the inspiring work and have a great day
sincerely,
Walker

DAMN!! I just finished the 6 week challenge (actually 7 weeks) and i made some changes cuz i didnt have the weights but now i have a flat tummy and my abs are showing and i am soooooo happy. Im fairly skinny-medium (before) but had huge thighs, chubby cheeks and stubborn belly fat and this workout zapped it way. THANK YOU SOOOOOOOOOOOO MUCH ZUZANA!!

P.S. hope everyone else is inspired by her as well, and to all perverts … just get a life

I recently found your site and have been learning a lot about nutrition and exercise. I used to work out religiously when I was in my 20s. Now I’m in my 30s and I was wondering about how to get back into the swing of things…then I found this site.

I’ve completely changed my eating habits and began doing your workouts. I started with the beginners workout, then moved onto the 6 week summer fit program. I feel much more energized than I have in a really long time. I’m still in the first week of the program, and some days I’m more sore than others, but I push myself really hard and am starting to feel really great about myself.

Thanks for sharing all of this with us, it’s a great site with tons of great recipes and other advice!

Hey Zuzana!

I like your site and exercies very much and I have decided to do this summer fit program for 6 weeks and really challange myselfe. And yes the summer will be over then, I will start september 6 and finnish (hopfully) at october 17. I had not the chans to do this before summer because i train and compete in tug of war så the summer is occupide with competitions. But now in the fall i will have time for my training only and not my team =)

so wish me luck! And I hope i will ge some nice result to show my readers on my blog and my friends =)

Hope you have a nice day!

/Cecilia from Sweden