BodyRock.TV

Hi Zuzana,

Wow, looks like this exercise is real intense!

Just wondering was the beginning part of this video missing? You usually ease into things :-) The editing seems a bit choppy in some places (0:33-0:40) but improves (0:55-1:20) where it shows the range of motion and form better.

Good job!
R.

Hey Zuzana,

I love your videos! What kind of Nike shoes do you have (the gray and blue one’s I see in most of your videos), I’m looking for some new one’s and I really like your’s from the videos, but I haven’t seen them in the stores I’ve looked.

Hi Zuzana,

I found this great product called Nuttzo…

http://www.youtube.com/watch?v=hqhl4aa0yWI

also

http://www.gonuttzo.com/

Its a organic peanutbutter… but with all kinds of healthy stuff in it… San Diego at JIMBOS or order on line….

DKC

Hi ZuZana! I really love your videos!!

I have a question…can you do some exercises using a Kettlebell? I sure would appreciate it! And is there a way to connect several of your videos to make a personalized 30 min workout?

Thank You! Dj

Hi Zusana,
I think your videos and workouts are great… But I have a question for you.. I’m 120lb and 5″3, I had a baby 6 yrs ago and never workout so I have a lot baby fat in my stomach and is very lose so I want to know which are the best workouts I can do to lose that fat and to get some abs…

Hi Gabbs, you can start with this workout if you like. Do this workout 3 to 4 times a week, start with 1 set of 40 reps for each exercise. After 4 weeks add another set for each exercise. After 2 month from now you should be able to do all 3 sets for each exercise. Than you can incorporate different workouts to your program and exercise even more frequently. The weight you are using should feel challenging so listen to your body when choosing the weight for your workouts.

Can I ask whats your body fat percentage?

This is a great routine! I´m doing this one for only a week and i already felt results. I´ve been folowing your instructions for some time but this routine improved my personal workout. My goal is not loosing fat, but building muscles, but even in my case, this routine fitted perfeclty in my workout. I´m feelling more energized and because of the variety of intense and types of exercises my strenght is building more quickly. I´m exercising the same muscles groups giving one day of resting and it´s not decreasing my gain, it´s gettin even better!! Thanks a lot for the tips Zuzana, when i reach my goal i´ll be posting the photos in my fotolog!! You´re a great inspiration, keep going on that! =D
And by the way.. How is going your studies, you said a time before you started to study, think u´re doing a great job and we in Brasil wish you the best!

Hey zuzana and what about biceps in this rock your body workout???

Hi Liva,
your biceps will get enough exercise by doing the bent over rows in part 4 and upright rows in part 7. If you work the big muscles doing compound moves, the smaller muscles will take care of themselves.

Do you recommend doing the whole workout, that is all 8 parts, at once? If so, how many days a week do you recommend doing this full body workout?

Great workout! I love it!

Hello!

I have two questions for you…

I know you’re not a nutritionist, but I was wondering if you feel that too much salt in my diet will keep me from losing fat. (I’m a bit heavy handed!)

Also, when do you usually workout? You may have already answered this, but I get so many different answers. People swear on early morning, while some swear on late night workouts. Is one better than the other?

Thanks for the help!

Hi Jessica,
I can tell you that common sense tells me that too much salt is probably not good for your health in general, but you are right I am not a nutritionist and I don’t know how much would that effect your fat loss efforts. There is apparently not such a thing as the best time or worse time to workout. You should choose a time for your training that works for you.

Thanks for commenting back!

I respect your knowledge and website very much. You have a very positive, down to earth personality which is sure to motivate anybody!

Hi Zuzana :)
I noticed in this video you are doing a form of squatting. Very good video by the way, I tried this tonight and I really felt it.
This is a very silly question, but for real, is there anyway to increase the size of my butt? Yet, keep a slim waist and toned legs. I’ve heard its done by lunges, squatting, and kick backs. Is this true? Anything you would recommend?
Thanks!!

Little Bri ;)

Hi, I have a question for you. I have been doing the P90X workout for about a week not sure if you have heard about it or not, but I seem to be getting alot out of it, but my question is what weight and body fat percentage do I need to have to have definition like you. I am 131 and 5’4 and have a body where most of my weight is in my lower half? What is your weight height and body fat percentage? I have 22in thighs 31 in waist 10.5 in arms, and 37 in hips.

Hi Suzana!My boyfriend doing a lots of excersise and box.When he works his abs they look great for a few minutes then they are gone.why that happening?
He wants to have six back abs all the time not just when he work them..:)

Hi Niki,
tension is what creates hard muscles. Muscles are hard when they are partially contracted at all times. He should do exercises that require a lot of tension. Push ups, planks, hanging leg raises, woodchops, deadlifts, etc. When you are doing crunches you have to be really tensing your abs and pushing your lower back into the floor.

yes,this is happening also with me.when i work my abs they are great,but then they are gone.i don’t understand why.

Hanna, hi reps are not the same as tension. If you do a lot of reps without thinking, it looks like this: contract-relax-contract-relax… You have to be tensing your muscles: contract and feel the tension in your muscles. Tension = strength = muscle tone.

Hi zuzana!!
My sister have been doing the summer fitness workout for 5 weeks and I think its time to make a change, do you think she should start the boot camp circuit workout now, or keep doing the summer fitness program??? she really wants to lose some weight.

Thanks for all the great workouts. I love to push myself and you have really inspired me to take it to the next level. Your work outs are right up my alley…. Love them! If I could just kick the chocolate addiction!!! maybe that’s a part of my next level?….

HI Liva, you can try something else and see what works for her. She should keep a workout log and write down everything. If she exercise regularly and still doesn’t see any results, than she might have to do some adjustments to her diet. If you want to loose weight than you have to burn more calories than you eat. You can cut back on your caloric intake, exercise more or both.

Hi-
Why can’t I find this “New Rock Your Body” workout on the site? I only see the old one and when I click that–it says it’s been removed. I would love to do this entire new version but don’t seem to be able to find it. THanks for all your hard work and offering it for free:)

Just wondering, how many minutes does this whole routine usually take you? Thanks Zu!

Hey Zuzana, I absolutely love your vids you have moulded a fantastic body. I love working out, My question to you are anybody else reading this is, I eat healthy and the right size portions, also I eat every 2.5 to 3 hrs with a source of protein in all meals, now here is where I think it all goes wrong at 9pm every night I have tea and 2 slices of w/w toast and I just crave chocolate after, how do I get away from this habit I have tried the “if its not there you wont have it” I just end up going to the shop and dogging it. What do you have as a last snack of the day? I just can’t get rid of the belly fat….

Hi there!

I’ve been mixing some of your work outs with mine and it’s going great! I even started helping my sister in law and she’s lost 11 lbs. in 5 weeks, and recently I started with my husband :D he feels great too.I’m about to start this new routine and I’m excited! Thank you for your hard work and dedication on this website it makes it easier on so many who can’t afford a personal trainer.
Good Job!

Love,
Maciel.

HI Hannah the new Rock your body replaced the old one. You can find it in workout routines.

Hello Zuzana,

This video starts off with you just finishing your first set…

could you please fix this problem so its I know how many reps to do and what your actually doing.

Thanks.

Hi Zuzana,
I have problems with my knee and have to go to the operation. I love sports and I used to work out daily. I’d like to do something for my body but I can’t do almost any cardio (or I don’t know any) and I don’t wanna have too big muscles just on upper body.Any idea? Btw your exercises are fantastic, no lies just hard work…great. Thanks

Zuzana,

I have not been to your site for a few months now and I see you changed it. Your video on the home page (Abs, Core) you look much more muscular.

Your body changed a lot. You have a ton more muscle, have you changed your workout routine? How did you gain so much more muscle, are you still following the 123 diet or are you eating a lot more protein?

I am very interested on how you got so lean and put on so much muscle in the last few months. Are you lifting very heavy weights?

autumn

Hi Zuzana,
I love your workouts and i think i will try them soon :)
I’m trying to loose some belly fat,which workouts should i do? and one more thing.. could you do a show on what supplements you take like creatine, glutamine, tribulus, protein shakes etc ? :]

Hi Zuzana,

I plan on starting the Rock Your Body workout Monday. I just wondered who your cameraman was? Always the same person for all your vids? Have you ever considered releasing workout dvds?

Hi Timea, for general conditioning and fat loss, you can do each day something else if you like, you just have to move more and watch your diet. I don’t take any supplements, only fiber and vitamins.

Zuzana,
I have not been to your site for a few months now and I see you changed it. Your video on the home page (Abs, Core) you look much more muscular.
Your body changed a lot. You have a ton more muscle, have you changed your workout routine? How did you gain so much more muscle, are you still following the 123 diet or are you eating a lot more protein?
I am very interested on how you got so lean and put on so much muscle in the last few months. Are you lifting very heavy weights?
autumn

Zuzana, I love your videos they are very helpful Im learning alot of new exercises thanks to you. I am trying to become more active and get in shape, and you are very motivating!! You look great, you are in excellent shape and when I watch your videos I get motivated to work out, because I want to look like that some day! Thank you so much for helping people get fit!!

Hi Zuzana, I would just like to say you are amazing, and this is such a great site. Can you please advise me on a 6 day training program I am quite fit and need to lose body fat.

hi at what times do you recomend people to work out at ??? thanks and loves your videos

What is the best excercise for getting well defined abs?

my mom has this program that guarnties that u will lost 10 pounds in 3 days NO LIE!

Zuzana,

I am curious as to how often you do these workouts? Your body is obviously very cut and in shape and I wonder how long it’s taken you to get to this point. Are these videos showing exercises that you do several times a day?

Thanks! Keep up with what you do because these videos are very helpful! :)

I’m trying to get rid of that stomach “pudge” that girls have trouble getting rid of. I know that it’s harder for females to get rid of than for guys, but what is the best and most effective way to get rid of it? Obviously diet comes into play and cardio, but are their any other effective workouts that will show results?

Thank you so much!

Hi Christine, the whole trick is to burn more calories than you eat and incorporate a lot of resistance training to tighten everything up. It is a hard work but not a rocket science.

Hi Zu, I just started your workout and I must say it is very challenging. I was just wondering is the goal to do all 8 exercise vids x 3 sets (10reps * 3sets) x 4 for a total of 960 reps?

Hi Zuzana,i have been working out about 1 week and half, and i was wondering why there are no results yet .I am not trying to lose weight, just to tone muscles and get strenght in the legs and i would like for you to tell me wich excercises are best for me :)

Hi Sheyda, how often do you exercise and how does your training looks like?

is there a reason why you breath so heavily?

HI Andrea, the reason is that my workouts are really intensive. I explain the heavy breathing and it’s benefits in my new fitness video.

I excercise every day not much time about 15 to 20 minutes, i just started your training and i think it would workout pretty good but still i would want to know how much time i need to excercise every day, what kind of excercises are best for me and in how much time will i start to see the results.

Hi Sheyda, this is very individual and it also depends on your goals. You can either try to experiment and find out yourself what works the best or hire a personal trainer.

Hi Zuzana
I came across this webside while i was looking for some effective abs wourkouts , and, honnestly i was completely amazed by your well shaped body , I m exercising almost everyday since one month and half, and lately i have been focusing on the heavy weight ( so far im carring 25 KG) i got nice arms and legs BUT , my problem is that i dont have a flat stomac and im also draeming to have those abs like the one you have , im even start to do some of your exercises ,but some times i feel loke lost because of the quantity of movements, i would really loooove if you can recommend me of few effective ones that i can focus on them and get a very nice abs, thanks

Hi Rachida, in order to tone your abs, you have to have low percentage of body fat. You can develop very nice abs with hanging leg raises, push ups, planks, deadlifts, squats.. If you are lifting heavy weights and you see muscle tone on your legs and arms, then you have probably already developed even your abs and they are just hidden underneath the fat layer. Everyone’s body stores fat in different areas and it is quite normal that your body stores fat around your belly. My body stores fat on my butt and thighs, so it is much easier for me to have a sixpack than tight butt. There was one research that showed that spot fat reduction might be actually possible. It was only this one study and it haven’t been supported so far by any other study. My point is that you can try it and see if it works for you. The typical workout for spot fat reduction would be short intensive burst of cardio combined with challenging ab exercise. The ab attack routine is a perfect example, although you might want to incorporate more challenging exercises such as the hanging leg raises.

Hi Zuzana
i like your exercises
they are effective
i hope to send to me more
kiss

Hi Zuzana,
I tried your new body rock routine for the first time and the exercises felt good for my body. It took me 1½ hours to complete them all, how long should it take? How many calories do you usually burn with this routine? I burned over 850 so pretty happy with that :)
The abs and core exercise felt hard but i didn’t exactly feel it in my abs.. Any tips for that? Thanks for making these routines!

HI Angel, I should have mentioned that you should keep this workout under an hour. Well it seems that you have survived it just fine, so just remember it for the next time :) You should probably cut down on the sets and try to keep the rest periods really short. When you do the woodchops, keep your butt and abs tight. You still might not feel it exactly in your abs which doesn’t mean that it isn’t an efficient exercise.

Z, if even a tenth of the women here in the US would workout half as hard as you it would be a better world!
~D

Zuzana: Do you give personalized trainning? If so, what do I need to do to be trainned by you?

Tnx!

Adriana

HI Adriana,
I do not offer personal training at the moment, but I appreciate that you have asked :)

[...] Zuzana – BodyRock.Tv wrote an interesting post today onNew Rock Your Body 8: Abs and Core exercise | free <b>fitness</b>, and <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onNew Rock Your Body 8: Abs and Core <b>exercise</b> | free <b>fitness</b>, and <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onNew Rock Your Body 8: Abs and Core exercise | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onNew Rock Your Body 8: Abs and Core <b>exercise</b> | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]

Hi Zuzana,
im 19 years old 5ft 9in and weigh 190, ive been working out since i was 14. ive worked out with powerlifters, bodybuilders and army rangers. so when i found your workouts i thought i would try them to give my body a rest from the heavy weight that im used to. i have to say that your workouts completely kicked my a$$. i was breathing like i ran a marathon. im in great physical shape just not great cardiovascular shape. i hope to run a website like this one day. training is my passion so thanks for the site!

Hi Zuzana,
really great work.
I am a new mwmber.I just finished watching all 8 videos and it seems to me that 3 of them have only 30 reps and not 40, for example the last one. Have i missed something?
Thanks in advance

Hello Zuzana,

First of all I think it’s inspiring what you are sharing here, you are investing your time in something very good. I think a healthy body leads to healthy mind and life. Nowadays there is soo much unreliable information, business interest, I personally believe almost nothing, but you seem to be sharing some truth and honesty to wealth– I hope I’m making myself clear!!, my natal language is spanish.

The question, I am 24 years old height 1.62 cm/ 5.31 ft, weight 56 kg / 123 lbs. I have allways been enrolled in physicall activity, dancing, swimming, running, etc. When I was younger my body shape didn’t matter to me that much I just cared about performance and I used to eat eeeeeverything. I’m getting married soon and I want to be in my best shape ever!, I would like to get a litle thinner and a little “fitter” (muscles), but nothing seems to work. My eating habits are fine, I do barry sears zone… I mean not perfectly but I know how to balance carbs, fat and proteine, I do eat 4 or 5 times a day, balanced and a little portion (my sister is a nutriologist especialized in the zone diet). Of course somedays I just go the flow and don’t care about diet… but I almost never eat fast foods or anything like that.

The bottom line is, I have been doing your advanced programe for 1 week, I feel good and challenged but I am used to spend more than 2 hours in the gym, 1 hour spinning or running or cardio and 1 hour weight lifting, 15 stretch, when I feel like it I do another hour of kick boxing. I ran the nyc marathon complete last year (4:02). Is it possible that I need to do more activity than your programe, maybe twice a day different routines?, maybe your body is naturallly fitter because that varies from person to person, could be that I need more workout. Or do you think I’m overtraining and not getting results because of that?

I’m also used to have a light dinner, ex. green salad chicken breast andddd red wine, 2 or 3 glasses daily, weekends are a ntense, we love wine!! Do you personally believe that alcohol affects muscles? or performance, I have done a lot of research and it seems to be fine to drink if you get enough rest, (I do balance my wine carbs with meals) but like I said, It’s hard to believe!!

Thanks so much!!

Susana

Do you have any advice for when I do use this?

I love your workouts! i was just wondering how this one works your abs?

Superb workout. I use solely use core fitness training techniques these days and I’m far happier with my overall fitness and subsequent energy levels. I would advise this to anyone thinking of raising their health to a higher level.

Thanks

Spencer :-)

hey..i have a question for you..and if you could answer my e-maili would be very pleased..if i have a little tummy what should i do?thx..

train like crazy.

Hi Zuzana,

I would like to know how long the ‘Rock Your Body Workout’ should normally take. Thanx.

Hello

I´m a little confused, Can I try the whole workout (the 8 workout videos) in one day? Can I put all that (the 8 videos) like my workout for the day?
I don´t have experience, sorry if I am trying to destroy me or something. I just don´t know.
Or is it one video per day?
Or is it better to do 4 workout videos on a monday for example and the other 4 videos on a thursday?

Please anyone out there that knows…
Thanks in advance.

Dear Zuzana

I would like to know the best lower abdominal exercise for a mother who had a cesarean delivery 5 years back please.

Thanks and best regards

Rochelle

Hi Zuzana, i was wondering for New Rock Your Body 5,6,7 & 8, are they all 3 sets of 40reps and another question, do we do all 8 workouts or do we spread them out threw the week? Thanks
Tina From Canada

thanks for posting this link! it was taking me forever to find the last three videos ;)

Thanks so much for posting these all together for us!

Massive help! Thank you so much abnaxis! 

The goal is to be able to do the whole workout in one go. But adapt to your fitness level and time!