As I have mentioned already, this workout is really going to crank up your metabolism thanks to the combination of strength training and cardio. Try to keep this workout to no more than 45 minutes, because it is extremely hard way of training and you are working every major energy system in your body. You can apply this form of training to different exercises, so don’t be afraid to experiment and try to put together your own workout with exercises that you enjoy the most.
One of the most common questions that I get from you guys is what my personal workout routine is and what I am doing to keep myself in shape. I have been doing all of the routines that you can find on BodyRock.Tv and every time I started with new routine, I have shared it with you. I swear to you that I do not train behind your back :) I like to mix and match my routines, and it depends on my energy and time that I have for exercising each day. I try to move every day even if I have only 10 minutes.
The 5th and last part of this workout is combination of elevated push ups (1 to 5 reps in slow and controlled movement) and a set of 50 high knees with jump rope in moderate to fast pace.
Enjoy the workout,
Zuzana.
[...] See the original post here: Body Weight Workout 5: Elevated push ups [...]
Hi Zuzana, great exercise this one! Good for the higher part of the body!! =D..
I have a question: I´d like to know if you ever readed about how much the genetic factor influences the results of the training..
Because i´ve seen so many people who works really hard and don´t get the same results of another person who, sometimes doesn´t work so hard.
I´ve been reading a lot but nothing gives me the an tangible explanation about this topic.
You once told here in your site about tipes of body, and this topic about the genetics always appear when i read about types of body. Is it somehow related to it?
I might be kinda stupid asking this question but it´s something that i really couldn´t uderstand even reading and searching a lot, that´s why i´m asking you… If you have a link or something, i~ll be very thankfull (donno if this is the way to write)
Well, congratz for the really great bodyweight workout, it´s really hard and i can see that you choose the best exercises!! You´re great, continue always!!
FlaviaRJ,
I am not Zuzana, but you may want to read about myostatin or watch this video. Myostatin is one factor that can inhibit muscle growth.
http://videos.howstuffworks.com/sciencentral/2698-myostatin-and-muscle-growth-video.htm
Hi Mike, I watched the video, and I got to say that I do not believe that genetics are the only factor that play important role in your strength and athletic performance. I have seen many ‘miracles’ how people like to call it, when athletes like for example Dan Millman who were not suppose to be capable to compete because of injury, or illness, proved that it is your mind and spirit that heals the body and give us the strength. People are always very quick to embrace the physical but what is often underestimated and overlooked is the mind and spirit. If you can bring all of these elements together in balance, then you reach your full potential.
Zuzana,
you are a true inspiration. I have always put off exercise but find myself motivated by you. I now exercise regularly and intend to continue.
I greatly appreciate your video’s and have suggested to others that they tune in.
Best regards,
Sheldon
I love this exercise. I use it myself.
On another note:
You are very inspiring to those of us that work out at home and not in the gym. I am in the process of building a home gym and cancelling my expensive gym membership, I use some of your exercises in my home program. I am a 6′2″ 220lb guy and these exericises are as challenging as anything that can be done on more expensive equipment. I have also noticed a big difference in your tone and muscularity since I have been watching your videos. Awesome! You should sell a p90x type home video or something similar to that. I’d buy it.
Keep up the good work!
Chris
Chris
Zuzana,
You are in AMAZING shape and you have inspired me to get disciplined with my training. I think that is is so great that a beautiful female like you is disciplined and offers free help to others on the web! I have actually been searching for a long time for a female in amazing shape that I can look up to as inspiration. There are a lot of websites with males but no females, so keep up all your hard work and determination. Just knowing you are being disciplined makes me want to do better. If you don’t mind me asking, how tall are you?
All the best,
Ariel
Hi Ariel, thanks a lot for the nice comment I really appreciate it. I am 166cm tall.
Do you have an email address?
Hey Zuzana,
Wow, when you once said, “I have to say goodbye to my favorite jeans” you weren’t kidding! I’ve made great progress thanks to you and have happily bid my own share of clothing farewell. I’ve lost around 20 pounds through an active and healthy life with you as my inspiration.
I’ve been trying out the zig-zag diet and I think its been working wonderfully, but I’m not sure if I’m getting enough protein. I try to balance each meal with a variety of healthy food, but I feel as though I’m loosing ideas and eating the same stuff over and over again. I tried basing a few meals off of your diet video, which were great and surprisingly filling and am now taking my time eating. However, I don’t know if I’m getting everything I need in each sitting. Do you have any suggestions or meal ideas?
Thanks,
Angie
Hi Angie, first of all congratulations it is really nice to hear that this site and my videos have helped you. To be honest I think you wouldn’t find interesting what I eat, because my diet is very plain and I eat basically the same meals. I make sure to follow the 1-2-3 rule and I eat small portions every 2 to 3 hours. I can recommend you a great book from Tosca Reno The eat – clean diet. I have based a lot of my diet, portion sizing and recipes on the information in this book. It is really worth the $20 because it covers basically all you need to know about healthy and efficient diet.
I notice in the thumbnail that you have the perfect pushup apparatus. I also notice that you have wood floor. Do you have any trouble with the things sliding on the wood floor? Some people use their yoga mats.
Hi Roger, I use yoga mat too, but in this case I didn’t feel like it was necessary.
how you do it? it seems so easy but when I tried it’s so hard to keep the position, of corse to get down I’m afraid of falling and twisting my arm!! Does that happened to you when you start?
Hi Zuzana!
I would like to ask you about diet.
Im 15years old girl, and i think medium of fit, i playing soccer in club, and snowboarding too. i love training and of course your workouts!
And i know that i am still growing up but, do you have some special diet for yourself? of course not like for loosing fat but “for life”
i was wondering if i can have the same :)
ps.
You are just amazing! I really wish some day i’ll look like you! ;)
kisses,
Hi Agatha, I am following The Eat Clean diet from Tosca Reno. I tried to count calories before but I like more simple approach to diet and Tosca’s book is absolutely amazing source of information and I can recommend it to everyone. Thanks for the nice comment ;)
You are atrue inspiration,I have stopped all my whip workouts and started your workouts an i am already seeing results so am never going back to those whip workouts am looking forward to more strenght in the next month………….
hi you look really great, i want to get tone like you but very confused about weight ,should i use heavier weight with low reps or lighter weight and high reps, thank you
Thanks a lot, Zuzana, I owe it all to you. Tosca Reno’s book has some great ideas, but I don’t agree with cutting out bread and dairy. I don’t go overboard with either, so I’d prefer to leave them in with my meat and veggies. Thank you for being so helpful and keep up with your amazing lifestyle!
Hi Angie, I don’t think that the book suggests to cut down on bread and dairy. Anyway, I do eat bread and dairy as well and I don’t see anything wrong with that either.
Your website has been such an inspiration and great learning tool for me. You’ve taught me how to workout at home and enjoy it! Since starting residency time has been an issue for me, but these intense workouts are great for time management. I use your workout plans as a base and modify the exercises as I like. This has been a great addition to my running, and a much better way to train than with traditional gym equipment. I’ve really noticed improved flexibility which I am so thankful for as years of running have made me tight. My body is starting to feel balanced again. You’re awesome, keep up the good work!
Hi Zuzana,
I stumbled across one of your videos on YouTube the other day, which led me to your website. I am a trainer in West Hollywood CA where it can be hard to find fitness professionals whose goal is “…getting back to the simple, natural, fitness basics…” I find these workouts and your presentation really refreshing and I get an honest, down to earth vibe from you! I have found that some trainers here make sure their clients and other trainers NEVER see them struggle because that shows weakness. WHAT’S UP WITH THAT!?!? I love that you show yourself out of breath and how hard these exercises should be!
You Rock.
Nicole
Thanks Nicole, it’s always nice to hear some positive feedback from another trainer.
Hi Zuzana, my dad and brothers have come to visit me from germany. It’s my dad’s and little brother’s birthday in 3 days. we like to keep in shape. So, I’m planning what we should do for their birthdays. I was thinking of having the whole family play Tennis. I love Tennis. But my dad’s tired of Tennis and Soccer. Can you recommend a sport that your dad and brothers play that provides a good amount of exercise? I don’t really have anymore ideas.
Hi Erick, I would always play table tennis (ping-pong) with my entire family and it was a great exercise with a lot of fun.
Hey ZuZaNa u r my favourite ;p .. emm .. i wanted to ask u if i want to do push ups its better to do 150 one time or 50 50 50 ?
Hi Zuzana,
I love your shoulders! I was wondering if you ever heard of the “Cuban Press”. Could you sometime in the future incorporate this excercise in one of your routines. I know it would be sensational.
THANKS!!!!
hi why dont you interpret lara croft in the new movie?
Dario – Let me just get some lip injection, haha:)
[...] I notice in the thumbnail that you have the perfect pushup apparatus. I also notice that you have wood floor. Do you have any trouble with the things sliding on the wood floor? Some people use their yoga mats . Zuzana – BodyRock.Tv says: …More [...]
hi Zuzana :)
every thing on this website is great! the content the energy the design and You of course!!!
I used to ride bicycles a lot (road).
I got injured and had to quit for a long period of time.Recently I’ve quit my job (it’s for the best :) and had problems with the “trigger” of pulling me back together into shape…
NOW I FEEL LIKE IT !!!
tnx
Nissan M.
tel-aviv, Israel.
Hi Zuzana,
Nice workouts you have; I have recently come across your videos on youtube.
My questions if you have time and feel like answering them: Do you have personal training certifications? Do you train anyone, besides training yourself? And how long have your been speaking English? Also, are you in United States of America?
thanks,
John Q.
U.S.A.
Hi John Q,
I have personal training certification from ISSA.
hi again
tnx 4 inspiring !!!
I just came back from the sport-center :)
I bought weights (2×2.5kg) and and this ‘W’ shaped alloy pole like the one you’re using! yeah yeah yessssss! it’s going gto B so much fun
thanks again,
Nissan M.
tek-aviv, Israel.
Z, you’re amazing! I know of no woman who can do these kind of push-ups; I do these often.
~D
hi i would like to know which excersice is the best one for back excersice and the lose of belly.
Hey Zuzana,
I’m 27 and have a big problem, my thighs ,calves and butt. I’m 1,77cm and weigh 62kg. Sure I would love to reduce some fat, but that is not the point. My problem is my loose skin, stetchmarks (that you can see more with loose skin) and serious cellulite. I was the last 14 years bulimic. It’s not done yet, but much better. Now I want to try (after several therapies) to change my body like I want with working out. I finally want to waer my loved fasshion I want and finally, finally want to go to the beach without being imberassed. I am ready to workout hard. I want to make one of the miracoles you talked about and change my body to a thight, fit and lean lower body.
Please, could you recommend a workout routine or exercises I can do?
Thanks Zuzana
Hi Z! bodyweight exercises are so much fun! I think I’m really getting into them :) Have you read Pavel’s “Naked Warrior”? and if so, would you recommend it? Does it show the different types of workouts one can do?
Hi E.E.,
I have read Pavel’s “Naked Warrior” and I found a lot of useful information in that book and I really like the way he explains things – it is really easy to understand and get the best out of it. However he seems to keep workouts really simple so there is not a variety of different exercises, only different variations of few. This book is definitely worth buying.
[...] I’ve been trying out the zig-zag diet and I think its been working wonderfully, but I’m not sure if I’m getting enough protein. I try to balance each meal with a variety of healthy food, but I feel as though I’m loosing ideas and eating … Read the original: Body Weight Workout 5: Elevated push ups | Fitness Advice, Workout … [...]
[...] Zuzana – BodyRock.Tv wrote an interesting post today onBody Weight Workout 5: Elevated push ups | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]
Hi Zuzana,
Today I did this workout during 30 minutes, after 20 minutes rope jumping. It’s a very hard and nice training, I really enjoyed. I practise boxe, and I think it’s a nice conditionning for this sport. I just failed at the third exercice : Reversed push up. I replaced it with triceps dips. Next time I will replace it with weighted dips. Do you think that it’s a good idea?
Between each exercice, I rest for 10-15 seconds, while I get ready for the next exercice. Should I switch to another exercice as fast as I can ?
Thanks in advance
Cédric
Hi Cedrix, your approach is good, keep it up.
Congrats!!! It seems like a super routine, I will try it later… anything else for the chest? anything that you recomend? the upper chest…
Again, congratulation for your lifestyle…
[...] Zuzana – BodyRock.Tv wrote an interesting post today onBody <b>Weight</b> Workout 5: Elevated push ups | <b>free</b> fitness, and <b>…</b>Here’s a quick excerpt [...]
Hi Zuzana,
I am a very young 44 … I’m 5′2″, about 102 lbs … I eat a very healthy diet (nearly vegetarian – fish, but no land animals) – but I am not “fit.” I have been exercised seasonally, spending maybe 3-6 months on a running program, only to get ‘burned out’ and don’t do anything for the next 3-6 months. When I was younger, I did a lot of dancing [ballet, etc], and I’ve lifted weights. But I have, in the last couple of years lost almost all motivation to work out (thinking I didn’t have time – to lose an hour to running every day, or take classes etc, and I was, quite frankly bored with every routine I’d done previously), until seeing you & watching your videos. I am a single mom, a homeowner and business owner and full time college student – and I do not like ‘gyms’ (they are expensive, time restrictive, and I don’t like the atmosphere). The way I’ve been able to achieve tummy flatness is through cutting back on my food intake drastically for days or a couple of weeks – which is not good!
Finding you & your videos (on YouTube) have completely inspired me! You have a workout “style” that resonates with my personality and my lifestyle – calm, graceful, not a lot of talking and loud music – *no distractions* – so you are able to focus on your form and breathing. And what I love is that everything can be done at home – with a few small pieces of equipment. My home is very small, but I am very busy and I like the idea that I CAN workout in short segments of time, and that it will matter.
One question: Do you do long cardio sessions, such running, throughout the week, in between your workouts? I have always thought that we needed to do that in order to keep your metabolism high and burn calories, but lately I’ve been reading that it is really not necessary. I notice that you keep your HR up by skipping in between the resistance exercises and calisthenics… It seems to be a good balance (and very effective!).
Thank you so much for publishing your workouts and being such an inspiration! IMO – the website should be re-named “Zuzanarocks.tv”. Put your name at the top, GF! :)
Best,
Alysia
Hi Zuzana, You are absolutely AMAZING!!! I have spent most of my life being pretty active, although not usually with traditional sports. But always some type of exercise. Of course there were periods of inactivity. I mean at the age of 47 now I still try to keep in reasonable shape. have had a gym membership for many years. But finding you on youtube, and then visiting your site, I am very impressed with your simple down to earth approach to fitness and your wealth of knowledge. I know it’s been said before, but I would just like to THANK YOU for sharing the religion of health and fitness freely with all those out there, and the inspiration you’ve given. KEEP IT UP, KEEP IT REAL, AND KEEP IT COMING.
Hi Zuzana,
could you please explain how to get into the elevated push up position?
thanks for all you do for us!
How many sets do you do of this workout?
how did you put your feet on the radiator? ı cannot figure it out!