Part 4 of this workout are hanging leg raises and another set of high knees with jump rope. When you are doing the hanging leg raises, focus on perfect form and slow controlled movement. 1-5 reps of this exercise and move on directly to the next set of 50 high knees. The heavy breathing that you can notice in my videos is called postexercise oxygen consumption (EPOC) and occurs after short bursts of intense activity. The increased oxygen is very vital physical reaction that cranks up your metabolism, improves your health, increases your strength and endurance and accelerates weight loss and fat burning. It has been scientifically proven that practicing deep breathing exercises has a great impact on your circulation, digestion, metabolism and general well being. I am suggesting to do to both, intensive workouts that get you in oxygen debt and deep breathing exercises for the best possible results.
Best,
Zuzana.
all i can say is WOW!
Z,
Since you mention breathing here, what is your view of exhaling completely during the contraction phase of abdominal routines? how crucial is this?
R
Hi Richard, as far as I know, the exhalation on exertion is not supported by actual research or practice. When you exhale completely, you are basically telling your muscles to relax so does it really make sense to exhale completely when you are trying to contract the muscles? In my opinion, people think too much when it comes to fitness and exercise and no one is trying to listen to their body and to pay attention to our natural instincts. I personally breathe the way it feels natural to me.
Zuzana, i´ve been adding a lo of different exercises in my personal routine and i´m felling great, but seeing your videos, a thing ocurred me, what is your personal routine? How do you distribute the exercises, because there´s so many workout routines. I found a way to do almost all your exercises in my routine, but i do in a litlle different way you do, i mix bodyweight exercises with hight weighted exercises and cardio. But i got curious about your personal routine, just for curious, maybe we all could learn more knowing your routine.
I found a great site of bodyweight exercises: http://www.bodyweightculture.com it´s a great forum, should see it!
Great exercise, i already did it and for real, the abs responds to it!
The best for all the athletes ever!
HI FlaviaRJ, I just play with the routines that I have posted on bodyrock.tv. I have been doing all of the routines that are on the site. Every time I get bored with my old routine, I come up with new one and share it here. I am not training differently behind your back :)
Hello Zuzana I recently came across your website and it is packed full of great workouts. I looked at some of your older videos and i can definitely see the change in your total body. You had a great body before but your are alot more toned now. My question is how often do your workout and duration to have had such amazing results in less then a year.
Hi Rhonda, I try to move every day even if its just for 10 minutes. I think that frequency is very important on physical, and psychological level as well.
HI ZUZANA,I AM REALLY THANKFUL TO U.IHAVE MADE MY MUSCLES,AND ALSO LOST WEIGHT AND CREDIT GOES TO U.U R MY INSPIRATION.I GIVE U 5 STAR FOR UR EACH AND EVERY MOVE.
Thanks Renu, I appreciate your comment and I am happy for you success :)
Hi Zuzana,
What exercises are most effective for muscles of a stomach without crossbeam use?
BR, S
Hi Zuzana,
You are very fit. I do a very similar ab exercise but with my knees bent, bringing lower body as high up as possible to work the upper abs, and stressing the negatives. I tried to do it with my legs straight but I find it hard on my hamstrings and lower back. Is this because I’m not flexible enough or am I simply trying to do too much?
thanks
Hi leo, hanging knee raises that you are doing is the easier variation and it is good to start with, if leg raises are too hard for you. It is all about practice. If you want to get better in hanging leg raises than you have to practice them. If you have a pull up bar at home, try to do just a few reps at a time several times throughout the day. This method of strength training has been proven as very effective.
Hello Zuzana ;) I’m new in where and my English is very bad:P so i ill try to do my best…1º you have a excellent work, what you do for all the people to help then to increase there health, is absolute fantastic well i discover this site because i was trying to find something that code help me to improve my health, strength, my image:) buy the internet to do at home, cause i don’t have any much t time because a few years ago i have to stopped to do some exercises,was fond that i have syndrome tunnel carpi on both hands:( the pain is horrible, is was horrible to do some exercises…well my question is: do you code set me some workout routine for me to do all the 6 days? i no that this is ask to much to you, well if you help me that’s is amazing, but if you don’t have time, that’s ok, i understand;)
Zuzana once more, you are excellent, you do a excellent work, continuous:) sincerity
Hi! are you repeating the entire circuit workout as many times as you can until failure? or did you set your timer for a particular duration? I’m guessing it’s until failure. Thank you!
Hi E.E., I have learned that training to failure is not a good strategy. You can rotate the circuit as many times as you want but remember that intensive circuit training like this shouldn’t be any longer than 45 minutes.
This exercise looks dangerous for some people, do u recommend this workout for begginners, average etc?
You make the exercise look very easy, compared to others, any tips for me on how to make the routine easy to do on a daily basis?
I’m a regular jogger, walker, and I work on cardio alot, I do your 6 ab workout alot.
Hi Nathan, I don’t believe in dangerous exercises only in advanced ones. This workout is advanced. Every exercise, or activity could be dangerous if we are not focused or if we are trying to do something that is not in our capability. If I would try handstand push ups, I would probably fall on my head, but a person who is more advanced than me and can easily crank out 10 reps would not consider this exercise dangerous. Or another example. Do you consider walking on sidewalk dangerous? I don’t, but yet I managed to trip on a sidewalk and cut my knee open and now I have 5 stitches on my knee, just because I wasn’t paying attention. If you consider this workout too advanced for you, than feel free to pick any routine that you find more suitable for you from the rest of my workout routines.
I love your videos.
Continue! Do not change anything.
I LOVE YOU ZUZANA !
wow :) thanks
Thanks for the answer! ^^
hehehe…
Just to record: after start seeing your videos and adding a lot of new exercises my body really had a change! I just came here today to say thanks for the inspiration! I´ts very good to see that even in another part of the globe there are people training hard!
I think you´re site is becoming a community, because i have seen lots of comments from diferent countries! Congratulations!! =]
Thanks FlaviaRj ;)
Zuzana,
I didn’t know where to ask this so….where are you in Canada ? What province ? The scenery in your outdoor vids is so beautiful and inspiring.
Have a nice day.
Nancy (from Quebec)
Hi Zuzana,
Five Stars for the top. I love it. Thanks for the free videos. They actually demonstrate the exercise so anyone should be able to try them. Love You. You are beautiful.
All the best! Dick
Hi Zuzana, i recently decided to change my overall body/health as i was completely embarassed at a doctors office when they weighed me. i am 5′10 and “thought’ i was around 180lbs – i got on the scale and it was 212lbs – embarassed and shocked. That day, i changed it all – Since January 5, 2009, i started working out again, and put myself on a self proclaimed stellar diet. I have lost 41 lbs, and am becoming very fit and ripped. i am 39 years old, and in the same shape as i was when i was 22 and weightlifting. i recently found your workouts etc., and i have to say – its not only a pleasure to watch such a stunning woman doing these, but also an inspiration. Thank you for doing what you do! ;)
Hi Scott, that is a cool story you have, very inspiring. Thank you.
you look great :D and you’re sweet 2…keep going:)
btw….simply running is good for fats burning…when fats are like 7% from entire body?
thanks :*
Hi Zuzana,
excuse me if I`m not paying enough attention, but why shouldn`t one train hard for more than 45 minutes? can one take a break between sets? Lets say if one is training hard for an hour and a half, how would you split that up?
Hi Tom,
what is your objective? Are you trying to get stronger, or loose some weight? I mean, if you are just looking to kill an hour and half than this type of workout is not a good choice :) This type of workout is really really hard as I have explained in the text under the videos. To get the benefits described, you have to keep moving from one exercise to another without taking any breaks. I have never done this routine for longer than 20 minutes because it’s just too hard, but the great thing about this workout is that it saves time and it delivers incredible results.
I just found this website and I’m so excited about all the different exercises that can be done at home! You are such an inspiration! Also, I’m loving the sports bras you wear. What brand are they? I like how the one in this video snaps in the front. Keep up the hard work!
hi zuzana,
all your videos are amazing..becoz there is so much i don’t know what to choose from…and how many times we should do it a week…eg…3 times cardio..1 upper body and 1 lower body each week? please give me some advice.. don’t know where to get started…
[...] Zuzana – BodyRock.Tv wrote an interesting post today onBody Weight Workout 4: Hanging leg raises | free <b>fitness</b>, and <b>…</b>Here’s a quick excerpt [...]
Thank you Zuzana.
Hi Zuzana,
I am keeping a close eye on your videos lately and I’ve realized I am doing much more watching of them than following them. I’ve been cheating with my diet and slacking in exercise since I sprained my wrist. I know you are waiting on a video of my progress. I will attempt to make you a video in a few weeks, I’m getting back on track with my workouts tonight. I would love a reply if you could, so I know that you read this.
Best,
Little Bri :)
Hi Little Bri :)
don’t be so hard on yourself, you are a hard worker and you will be soon back on track. Your body sometimes needs a longer rest anyway so that you can make much greater progress.
ZuZane, i just recently broke my collar bone doing martial arts, they did surgery an placed a plate on it with 8 pins, i know the doctor has told me to stay away from any excersises but its soo tempting, is there anything i can do that will keep my shape up that would not disrupt the healing of my collar bone? i go for long walks but that bout all i know for now.
[...] Zuzana – BodyRock.Tv wrote an interesting post today onBody Weight Workout 4: Hanging leg raises | <b>Fitness</b> Advice <b>…</b>Here’s a quick excerpt [...]