BodyRock.TV

Hi suzana,

Very good exercise!!! that´s great. I think it will be possible we exchange experiences eachother, i´m a phisician, and i like so much your site! you are very sweet.

P.S : suzana i want to say sorry to you , my computer get a spyware virus, and if you receive something in my name , but something bad, it´s not me, i´m trying to arrange , fix the computer, urgh!!! Because my all friends complaining me saying why i´m writting some things bad to them! because they didn´t know my computer was infected! I had a blog like you but a lot of bad people, that has envy, and jealousy of mine did it! now i stopped to the blog, and i will restart another, but i don´t know when! kisses and have a good luck!

I enjoy with your blog, very informative to the people!

Hi Zuzana,

I have a question regarding this exercise since at the angle it was hard to tell… for proper form, should you keep a slight arch in your lower back or should it be straight through the entire range of motion? Also with form, are you focusing on lifting with the legs and glutes only or does the back and arms play a part… i.e., letting the legs do all the work, or split the muscle tension between core and legs?

Great fitness site, by the way. I’ve seen it evolve over the past year and it keeps getting better and better. Your results speak for itself!

Thanks for your input.
R

Hi Zuzana,

I really looking forward to the new rock your body workout! I loved the original rock your body workout and im sure i will this one..:)

Well done Zuzana for achieving such a incredible results and always keeping this website soooo interesting!!

P.S. these weight u’re using looks more like 15 kilos,not pounds

Hi Rick, keep a slight arch in your back, your weight is on your heels and it’s like you are pushing the floor away with your feet, driving the hips forward and contracting your butt and abs. At the same time you are pulling the weights towards you and up with your arms and back.

Thank you zuzana, your tips are right on target.

Hi Zuzana

I was wondering what your thoughts are involving Tracey Andersen’s aerobic dance classes and her use of only three-pound weights. I’m currently using eight pounds and am seeing more results after increasing the weight. She has been gaining a lot of popularity, having been training Madonna and Gwyneth Peltrow, and do you think that its sending a wrong message to women who still believe that they’ll become huge if they use heavier weights?

Thanks for the Summer Fitness Program!
Angie

how’s it going Zuzana? :)
so just for clarification, is each video supposed to be for each day? ie: this particular video is only for today? Or, are all the 8 parts together supposed to be compacted into one day? dekuju! :)

so Zuzana…. the deadlift is more like the Romanian deadlift technique..?thank you :)

hey z, just wanted to say congrats on getting your cert! :)

Hi BodyRock Team,

first of all, I really like your website! I sumbled upon your great vids on YouTube, keep them up. I got a question and didn’t know where to post it… The only time I can work out is later in the evening – about 10 pm to 11 pm. Now does that effect my gains? Is it better to work out earlier or is there no difference?
Greets from overseas,
Ben

Hi. I have been watching your vids, but my case here isn’t about losing fats but gaining muscle mass.

My main question is: How do you manage to add on muscle mass and keep up the definition?

I’m currently underweight and am having some definition from training, but it’s really difficult for me to gain anything.

Hi.
I was wondering if this series will be good for just gaining muscle?
I have begun weight training but feel as though there is more I can do do develop more defined muscles, like yours of course =)
If this is not the correct series, can you tell me if you will be putting one together anytime in the near future?
Thanks in advance,
Stas

YOU ROCK!
You are in killer shape and are very creative and motivating!
I LOVE all your workouts and appreciate your dedication!
Thanks,
Kindra

that loooks hard

Hy Zuzana,
I’ve been exercising by your videos for two weeks now, and I see some changes, but I have a question; I ordered caliper and I’m still waiting it to arrive so I don’t know my body fat percentage yet, but according to my total body weight I lost 3 kg in 8 days, and 2 cm on my waist and thighs. I know that’s a little to fast and maybe I just lost some muscle instead of fat (bur I’m doing cardio and weight training), so I’m wondering what is the optimal loss in cm in body measures per week?
Best,
I.M.

Hi Zuzana,

I still visit your site, follow your routines, and have tried incorporating the smaller meals more frequently plan. I wanted you to know I’ve had excellent results gaining muscle/toning my body! I frequent other sites, but I find your workouts the most challenging.

Later! :)

By the way..

If other visitors to your site are asking for less challenging workouts, I found your earlier videos to be right at my level when starting.

I just had a baby so I am looking to work out at home. I have tons of weight to lose so I am going to try this. Should this routine be done on a daily basis?

never mind my question !!…lol

I´m willing to see he rest of the workout, cause i really wanna start this one!!!

zuzanna, As a personal trainer and group fitness instructor I am always looking for new exercises, tips, tricks, and coaching methods. I found your videos informative, creative, and fun. Do you develop all of your own routines or what references do you use or prefer in addition to bodyrock.tv

Thanks

Zuzana,

you got your belly ring back??? or its older video??

I removed my, not sure if i can put it back…

I agree that this workout is both effective for expert and beginners because the use of lifting different weights is key to target the muscle points. To stimulate the sense of stress therefore it repairs and more muscle gets built and more fat get used up.

Oh and Zuzana since your a female, does it matter if guys do the kind of workouts you do?
I mean I do think the workouts you do is for everyone not just women. I guess if a man decides to do this workout, they might have to have heavier weights maybe.

Hi Zuzana,

This is going to be a great workout – I can’t wait to see the remaining exercises. I love all of your variations!

Thanks for posting!

xoxo AM

Hi Charles, the rules are the same for everyone.

Hi Galina, I removed my piercing a couple months ago and than I have changed my mind. Why did you remove your piercing?

We are working on it! Please be patient.

Hi Joan, you have to vary the intensity of your workouts. More reps and sets with heavy weight and short breaks will result in muscle hypertrophy. Muscle definition can be achieved with really heavy weight and low rep range (5reps max.) I think that the best way to achieve both the muscle hypertrophy and muscle tone is EDT – escalating density training. For women it’s harder to gain muscle mass so you have to eat more and make sure you eat protein and complex carbs with every meal. Your diet should be low in fat.

Hi Stas, with this workout women will for sure experience gains in muscle definition and fat loss rather than hypertrophy – muscle growth.

HI E.E., I’m fine, thanks for asking. How are you? The whole workout is made of 8 parts.

Hi Angie, there is nothing wrong about exercising with light weight if heavy weight training is incorporated in your weekly program as well. It is good to change the intensity for muscle recovery. But exercising with little weight all the time seems like an incredible waste of time to me. Women can’t get bulky from lifting heavy. Women can get bulky from eating too much.

My program was something like that:
day 1- weight training – (for triceps, shoulders, chest, and legs with differentes types os squats)
i´m sepparating the train in two parts of one our each part, beacause i read that exercises for strenght must be done in trainings of maximum one hour duration, so i divide my train in two trains of 1 hour each instead of 2 hours without stop
day 2- in the evening cardio (from your video of tabata style) and abdominals (1 hour duration – half hour abdominals, half hour cardio) and in the morning sequences os swastia yôga (45 minutes)
day 3- weigh training – (for back, biceps and forearms, and legs again) The same way, divided in two parts of one hour each
day 4- like day 2, but with diferent types of cardio (I´m doing the cardio of your summer fit workout) and abdominals and again in the morning swastia yôga sequences (45 minutes)
day 5- i was doing a circuit (of your summer fit circuit workout) i´m doing half an our in the morning and other half an hour in the afternoon
*After all the workouts i wait half an hour and stretch, two days a week, heavy stretch, other days, light stretch.

So, the question is, this new rock your body fitness routine.. in witch day i should put it? i think this must go in one of the days of the cardio, am i right? or the cardio with heavy weights more weight training for strengh will bring me risc of overtraining?
And the other question, i want to gain muscle and definition, i´m 1,73M and 56 kg, i´m lean, but not too much, and i´m kind athletic, but my arms doesn´t respond as well, and i use heavy weights (for example, shoulders: 7kg), i doesn´t have the legs fat problem, my problem of fat is a litlle fat in the sides of my waist, i wanna know if my exercise program is right for my goals.. pls help, or just give me a tip!! ^^
Thanks a lot and congratz for your great site and inspiration!!!(Forgot to say, i eat clean and well – 5 meals a day, i know all the rules!)
he best for you toooo!! =]

Hi Flaviarj, are you sure that you are exercising enough? Just kidding :) I wish I had so much time to workout. I think that you are capable of finding out for yourself which day you should do the new workout routine. You can work the same muscle group every day if you want as long as you feel always strong and energized. If you notice some decrease in strength and performance – it is a sign of fatigue which means that you should give yourself some rest until you feel fresh again. Good job by the way, it is great that you are putting the time to your fitness. Keep it up.

That’s what I thought. It should be the same, especially if you’re out of shape. Gender should not matter.

Thanks Zuzana!

ok, i got the tip!! \o/
it´s great to know that i can work the same muscle group every day, i didn´t know that!I thought tha, for gain mass i should give lots of rest, but i´m seeing it´s a more personalized thing!!!
Untill now i didn´t feel fatigue, ínstead of that i feel energized as u said!
Thanks a lot for the tip, u´re the best!
I started to really keep the exercising serious after i found u´re site! u´re great inspiration!! ^^ Congratz!

I was so out of shape and that ring did not look right on a fat belly;) And after removing, I remember you talking about energy flow in a body, and I believe that as well, and I think you have such a good looking stomach, and ring take attention from all the hard work you do on your abs.. My will look just like yours soon;))) I will post a latest pics on my blog, check it out;))))

Even I dont fallow all of your routines, you still such a motivation to me ;)

Thanks for the tips, Zuzana. I made the adjustments you mentioned, but feel the burn/stress more in my lower back than in my legs. Is that what’s expected? Maybe my form is off. I find my knees interfere with the range of motion of the free weights in the first set.

R.

Hi Rick, that is quite normal that you can feel it more in your lower back. When you are pulling the weight up, pull it also towards you and by the time the weights reach your knees, your legs should be already almost straight so that your knees are not in the way.

Z – great job with these videos! Well shot, great quality.

“The Purposeful Primitive” is one of my favorite books!

Keep up the great work!

Scott

Hi Zuzana. My question is if it is true that if a person eats too much fruit it causes insulin to be pumped more which holds on to fat? I’ve been trying to lose weight so I have been eating more fruit and when someone told me this it discouraged me, now i feel like i cant eat anything b/c nothing is good for you. plz help… thanks

hey zuzana.
i stumbled across ur site a few days ago. its perfect for me!
i love this workout but i was wondering if i can do it everyday?
should i be doing a different workout each day?
can u do a weekly plan so i know that im not overworking my muscles?
as in monday – rock your body workout, tuesday – 20 minute cardio etc

i love what you guys have done!!
thank you for helping me kick start my new body!

much love, Katrina

Hi Zuzana, I have about 6 weeks to train to enter a pageant contest, I am trying to put together a workout plan as well as a meal plan. I am 5 ft and 8 inches, and I weigh around 130 pounds. My problem areas are my stomach, obliques and arms. I want to tone my body up without losing too much weight because I am a little skinny already. What should I do? I would appreciate your help. Thank You.
P.S. You should be a model because you have the face and body for it.

Hello Suzana,
Thank you for the new challenge. I just completed the new series today and I love it. What about the bicepts? Is there a reason you didn’t include them in this series?

Good morning Zuzana,
Is it safe for the body to do weight training with bare feet? 4 month ago I made my own workout routine but could not afford sneakers. So I trained anyways to see what will happen. I began to have symptoms of-get ready for this big word-Chondromalacia Patella. In short an injury in the knees. This could be a question that has the answer in it.LOL But..um..what do you think?

Hi Iz, if it was safe to do any kind of activity only with sneakers on, then why weren’t we born with sneakers on already? Many trainers believe that weight training should be practiced only with bare feet or shoes with flat solid sole.

seriously how do i get your abs?

Iz-
That is an overuse injury that I doubt being shoeless caused. Look at your form and whether you increased workload or even just moved too quickly into too much too quick–those are often the reasons for CP–I feel your pain:(

To Iz: I have pretty flat feet, so I have to do squats with shoes on, otherwise my feet won’t stay on the ground, and my ankles simply don’t bend if I don’t have something under my feet :> I’ve also had knee problems all my life – I was actually supposed to have them operated, but I was too scared of surgery, and I’m happy I didn’t have it, since now they’re in much, much better condition, thanks to adequate exercise.

I’m relatively new to weight training, and I’ve been doing the Rock Your Body work out every other day for about 2 months now (the results are great, thank you for such a fun workout), but what sort of concerns me, is that I get a lot of bruising (relatively small black areas) from working out, mainly in my legs and arms. Is this normal?

Hi Tuuli,
I am glad that you are getting positive results, but you should check with your doctor about the bruising – it is not normal to be bruised from regular weight training.

[...] Zuzana – BodyRock.Tv wrote an interesting post today onNew Rock Your Body <b>fitness</b> routine – part1 | free <b>fitness</b>, and <b>…</b>Here’s a quick excerpt [...]

Holy smokes this was good I did this for my morning workout with 15lbs and 8lbs dumbells i enjoyed although it was very intense i took longer breaks but i will continue to strive for shorter breaks…..

i know this routine has been up for a while, but i only recently found you. now i’m a huge fan and follow you on twitter also. i’m always looking for a way to change up my workouts… you are a breath of fresh air! i’m a distance runner but i’m into all around fitness also. i can’t wait to use this work out. 8 parts; 3 sets of 4 exercises; 10 reps each exercise (the 4 exercises are variations of each other targeting the same muscle group)Do i have that right? That’s awsome! 8x3x4x10=960 reps!! This will be great on those snowy days when it’s too cold to run. A great benefit is that i can plug in almost any exercises to this for a variety. Thanks so much for what you do!

Hi Zuzana i love your videos,I am 50 years young and have exercised all my life.I started implementing your video’s on July 26,2009 and have seen some definition in my granny arm’s.Alhtough i have not lost weight,i have noticed my waistline reducing.I was wearing size 16 and now its 08/28/09 and my pants i can put my fist into front of tummy and i think i am one or two sizes smaller.I dont measure with tape for fear of seeing old number waist size.Thank you so much, because i ordered P90x and it was too weird for me.But i will continue useing your exercises and keep you informed of my progress.

Hi Debbie,

thanks for writing me, and good luck with your progress :) let me know how you are doing.

hihi

thanks for all the videos i love all your exercises but the question is what do you do? how does your workoutprogram sound like? how often do you work out and when do you do cardio and when do you do waight training?

Thank you :)

so with all this full body workout..do I need to do xtra running or any cardio activities????

hi zuzana

this routine looks awesome, and i really wanna give it a try. you’re seriously inspiring, and have the body i dream of! anyways, i’m wondering how often i should perform this a week? since its a full body routine, would two times be sufficient enough, and on alternating days sticking to some form of cardio?

thanks!

Hi Sheena,

if you really want results, then try this routine 3 times a week and some easier cardio based workouts on alternate days. Don’t forget to keep your exercise log and write down reps, sets, weight and time. Switch to different workout routines after 4 weeks.

Hi Zuzana,

I absolutely love your workouts and i was planning doing this one. I really want to loose my stomach. Actually, it is the biggest part of my body right now and it’s large. I currently weight 143 and want to loose 30 pounds (btw i’m 5’1). So will this help me to loose all the weight? Or is there another workout you can suggest me?

Thank you!

Thanks for another great workout!
btw – is your server for the iphone app down? I cannot connect anymore these days… it is useful to read to your diet tips and watch your video udpates. Please let (us) know.

You do a awfully good job at doing the workouts for yourself but you like don’t explain how to do it.

You are awesome. I love all your workouts!

Hey Zuzana,
First of all, you’re incredibly inspiring and I find your enthusiasm so sincere and charming!
Second, a question regarding the routine –
“This workout has 8 parts; 8 different exercises. You will do 3 sets by 40 reps and change the exercise slightly every 10 reps.”
So all 8 exercises, 3 sets of each and 40 reps TOTAL in the work out or for each rep? I’m a little confused!

Hi Zuzana & Frederick,

I have been glued to my computer the last three days because of your site. Great site guys. I am challenging myself to workout to your posting for one full year. My goal is not to lose weight, but rather to be fit, strong and healthy. I already follow the eat clean diet, but I do need to practice portion control and do a more regular exercise program.

I plan to started my program today with your New Rock Your body exercises. I’m following your advise to Sheena. I’ll do the WRYD Monday, Wednesday & Thursday. for four weeks. After four weeks, I’ll do other one of your total body workout. Change to new programs every four weeks.

As of Feb 15, 2010 @ 8am here are my measurement:

Height: 155cm
Weight: 129lb
Waist: 71cm
Hips: 95cm
Shoulder: 46cm
Chest: 84cm
Thigh: 33cm (measurement around one thigh)
Bicep: 28cm (not flex)
Calf: 33cm

I will measure myself the same time 2011. I know that my height will not change, but miracle could happen lol. As a thirty-nine years female this is a promise to myself.

Zuzana, what light cardio exercise would you advise I do for Tuesdays and Thursdays from your programs?

Thanks to both of you for making this site free. You care, its shows your goal is not for quick money.

Take care!

Zuzana says to try one of our jump rope workouts on those days at a much easier less intensive pace.

Thanks Frederick for the suggestion.

I am so sore from Monday’s workout. By chest/shoulder are killing. Too sore to do anything on Tuesday, but back to WRYD this morning. Hurray!

Hi Zuzana,

I have also just strated your training as of Friady last week and it’s brilliant, I think I started with one of the hardiest workouts. I call it the prison cell workout I found on utube it cosisted of 30 leg lunges 30 burpees and pushups and 30 cresent kicks over a chair I’ve never worked so hard it took me all 3 sets in 22mins and 15 sec. Staurday I did Crucnch Time Core and Abs I did this workout of 2 rounds in 24mins 51sec and today I did the above workout I did 4 sets instead of 3 in around 20 mins because I wanted my 20 min workout. I also do Marial arts every Monday night and have one day off a week which is Sunday. I think your training is going to be very beneficial and thank-you very much for all the hard work you’ve shown us. :)

You guys are doing a Fantastic job! I appreciate all of this soooo much. I’m an okay build but I really want to tone my body. Especially after having four children. I’d really like to see if it’s possible to tone a body that’s been through all of that without any other means than what’s natural.
I also wanted to add that I appreciate your hard work so much that I’m hoping I can at least make a donation to your site. Let me know.
Please don’t ever change anything (in terms of charging) I’m sure that a donation button would get the same results.
Plus seeing your workouts and doing them right along with you is great motivation!

Ooohh, nice share,good article,very usefull for me…thanks :-D

Thanks so much for this workout routine! I did it two days ago and woke up feeling pretty sore, and it felt awesome! :D I’m about to attempt it again. I’ve been doing a few of your long routines like this, and then a couple of your daily workouts over the past three weeks. I’m already noticing a difference in my legs and arms! Thanks again. I hope that by following your workouts along with running/walking outside, I’ll really make a difference this year. :D

I have one question , I must be do 40 reps for each one of this exercises in each set???then each set contains 160 reps??? is correct, or are 10 reps for each exercise, which in total are 40 reps, sorry my english is not very well.

Hi,
My name is claire and I love this workout. I am 3 months away from my 19th birthday and I feel better than ever doing this workout. I have always been an athlete through swimming, soccer, basketball, and running. In high school I was always fit because I would play on three soccer teams at a time practicing two to three times a day on some days. But when I reached college and my priorities changed to academic success I realized that I would have less and less time to workout but nevertheless I made sure to workout everyday even if it was just running up and down the stairwell in my dorm. I just can’t focus and get things done without exercise. I am a newbie to your site and I love it. I have been hooked on this workout especially. I have changed the routine up a little bit. I only do two sets because I’m my quite strong enough yet but after each exercise I do 80 jump ropes to keep my blood pumping and my body loose. My next step is watching what I eat I have a horrible diet. I have ADHD and take medications many of them but it stiffles my appetite so my mom just feeds me anything because any food is better than nothing. Hopefully I can change my patterns to reach my full potential. Thanks for the amazing workouts and please never stop! Have a great rest of your year I love you guys!
Claire

hmm, where is the description for the first exercise in this workout?

Same here cant see any video or what the excersizes are???

Hello Sonia. You have to do 10 reps of each one of the 4 exercises of the set; that means by the end of the first SET you will have done a total 40 reps. You must do 3 sets that means 3×40=120 reps

Started this today for something different. It’s funny how it’s the form that gets harder as your body tires after the reps. Great stuff!