This is the last part of the Full Body Blast workout and the first exercise is a combination of leg raises and sit ups. Start by laying on your back with your legs straight and your arms extended above your head holding the medicine ball in your hands. Contract your abs and start slowly lifting your legs up towards the ceiling, keeping your back flat on the floor. At the same time start raising your arms with the medicine ball towards your feet until your shoulders and upper back is up off of the floor. Place the medicine ball between your ankles and squeeze it tight. Then slowly return your limbs into the starting position. The medicine ball is now on the ground between your ankles. Squeeze your abs and glutes and start to slowly roll your upper body up and forward, vertebrae by vertebrae, with your arms extended towards the medicine ball. Grab the medicine ball with your hands and roll back keeping the tension in your abs until you get back into the starting position. This is one rep. Avoid using momentum, every move you make in this exercise should be controlled. Try to complete 5 to 10 reps total.
The second exercise is a lunge forward with a twist. Notice that I twist my upper body towards the side of the front leg. Hold the medicine ball in front of you with your arms bent in about a 90 degree angle. Try to twist in your waist and feel it in your obliques. Don’t shrug your shoulders and keep your chest up and open. Do 20 reps alternating the sides.
You can go through the whole workout one or two more times, or you can do each combo twice or 3 times before you move on to the next one – it’s totally up to you.
I hope that you will enjoy this workout routine and get closer towards your fitness goals!
Best,
Zuzana.
Ahoj Zuzko,
byl tento cely petidilny serial “Full Body Blast Workout” sestaven tak aby jej clovek udelal cely v jednom dni (myslim tim to jestli ma clovek zacvicit vsech 5 dilu v jednom dni)?
Moc diky,
Jana z Los Angeles.
Hi Zuzka,
was this whole workout (“Full Body Blast Workout”) set so one exercises all its five parts in one day?
Thanks a lot,
Jana, Los Angeles.
Hi Jana,
this workout has 5 parts that you should do one after the other with only short rests between them. You can repeat the whole circuit one or two more times.
Zdravim :)
No to se zitra tedy nebudu moc’ ani hybat ;-)
Jinak se pripojuji ke stovkam ostatnich fandu Tve webovky s tim ze Ti preji mnoho stesti a jako Ceska jsem na Tebe moc pysna!!! Jen tak dal!!!
Diky Jani :)
Suzana,
Can’t believe how different you look compared to your first video! Your arms and shoulders especially. I know it would probably be a bit long for youtube but I’d love if you filmed one of your own workouts, start to finish. I can’t believe that body is the result of the light exercises you prescribe us mere mortals…
ahoj Zuzana!
Michael Geary v knihe The Truth About Six Pack Abs uvadza ako nevyhovujuce cvicenia, ktore poskodzuju chrbticu (okrem inych) aj tieto: “Lying straight-legged leg raises (first 45° off of floor, one leg at a time or both)” a “Straight legged sit-ups”. prve kombo je zostavene prave z tychto cviceni a este aj so zatazou. nechcem velmi rypat – ale aky je Tvoj nazor??
drz sa!
fa2009… Some time ago, I had the same impression about Zuzana, cause I train so hard and my body doesn´t respond so well as her body does shows. I asked her the same question, if she was training something different from the videos and she told me that she was not training behind our back, and I really believed her, cause there´s a lot of factors who make different results in different people, the genethic factor is one of the most important ones… She might have a better combination of muscular fibers than us, mere mortals as u said.. heheh, it´s hard to accept but it is very true, i have a neighboor that has a great genethic too and she´s all toned and almost doesn´t exercise, and she´s very older than me, sometimes I even feel embarassed.. =P The other factor that have brutal importance is the diet, Zuzana has a great will strenght and as her videos shows, she has good and clean diet only, she eats in regular time and does 5 to 6 meals a day in small portions, I just realized how important is the diet factor when I started to eat well, the transformation is huge when you eat in the right way. There a lot of other factors who have big impact in the final results of a program of exercises, but I think those two are the bigger ones… Well, I hope I helped a litlle!!
The best for us all, always and let´s us all keep exercising, maybe one day we´ll be as fitted as Zuzana. heheheh!! ^^
Hi FlaviaRj,
Did you notice how negative this comment was? Do you really think that this is helping people trying to discourage them? You have no idea how much effort it takes me to be in this kind of shape. My diet and workouts are helping me and I am consistent thats all, and I am not different from other ”mortal” people as you said. If I wouldn’t watch my diet and exercise every day I would not be slim and I would not be muscular. Maybe you are struggling a lot with your own fitness, but believe me – anyone can make a huge change for their body just by being determined and consistent in their diet and exercise. If you going to make comments on this site, than keep them positive. I won’t let anyone to discourage those who are trying to make positive changes to their bodies and in their lives. Not on this site, alright?
Cau Zuzano,
This exercise is wonderful, I love how you incorporated the leg lift with the sit up. I don’t have a medicine ball at home so I used a 5 lb dumbell instead and it worked really good!
Ohhh.. =(
I´m so sorry, I didn´t mean that.. really!! <=(
I didn´t realized the negative impact of the comment, so sorry here… <=(
I didn´t mean to say that the consistence of the workouts and the diet was something less important than anything, or that you´re not consistent or anything like that, really sorry, you became an inspiration in lots of facts and I mentioned that your will strengh (the mind power that gives us all the persistence to exercise every day and say no to everything that will not lead us to the healthy shape) that leads you to your incredible shape, I meant nothing different that you´re consistent, or that any person can achieve a fit body, sorry if I expressed myself in a doubtive way, really.. I think I expressed wrong, sorry here, very embarassed that my words could discourage anyone.. really..
And never imagine that I could offend anyone, so sorry…REALLY!
Alright FlaviaRJ, I believe you :) help me to encourage people more and I will even forgive you ;) just kidding.
Hi Zuzana,
I’m actually following your exercises and with a good 5 day meal diet plan for the last two months. My muscles are starting to show and I feel really good.
The thing is I’m muslim and we have a holy month called ramadan were we have to fast(without eating or drinking anything) from sunrise till sunset, then we can eat. Now I know that means that I will start gainning fat and losing muscle since my body will be starved the whole day.
The thing is I still want to exercise and atleast maintain what I have been working on for sometime now.
How can I do that while still fasting????????
It would be great of you to give me your opinion!!!!
Regards,
Ahmed
Hi Ahmed,
I really don’t know what kind of advice I can give you. How can you not eat or drink during the whole day?? You can’t do any vigorous workout if you don’t eat or drink either, because you need energy for your training and you can’t be dehydrated. I guess you can do only yoga which means that you will relax all of the muscles in your body and loose muscle tone and even muscle mass during the whole month. The other thing is, it takes longer to get into shape than to get out of shape. I can think of only one thing that I would do if I was Muslim who wants to stay in shape during Ramadan. I would sleep during the day and I would work, eat and exercise during the night. Does it make any sense, or would I break some rules by doing that?
Hi,
I had a baby one year ago and I lost 10 kilos that I have gained during my pregnancy within 2 months. But I did not like the way my body looked and I started to work out daily but using eliptical mashines for hours and although it helped the changes were minimal and i was not happy. 3 months ago I found this site, got some dumbells and started to follow Zuzanas programs, Bodyweight workout, cardio with a skipping rope, 40 minute workout, Rock your body and now Full body blast….changes are dramatic and I can see them every day…..now, I was already skinny so my arms and abbs developed muscle tone very fast, my but and hips are my problem areas so progress there is slower but it has been only 3 months and I will not give up, I know my genetics and I know that it will take more time. But like Zuzana I am trying to work out every day, it is an important part of my day, a time that is only for me, and every night when I put my baby to bed I go to my little home gym and do sth for my body…
Clean eating is also very important, it is a life style, not a diet and I am very happy to see a positive changes in my litlle familys life since I started preparing clean meals.
For all of you who have the will power and a need to change your bodies and your life I am a living proof that Zuzanas routines and advice really work…I just turned 30 today and I never looked or felt better in my life. Thank you Zuzka for motivation and constant inspiration….
HI Luci,
Thank you for sharing your story and inspiring other people to start to take the steps that have brought you such great results. Also thank you for your support and motivating us to keep going with BodyRock.Tv. Letters like this one are the engine that keep us going.
Hi fa2009,
I know FlaviaRJ and in a sense Zuzana answered your underlining questions, but I want to pipe in. Because by saying she was in some sense deceitful you’re also diminishing those who have tried her variations. It isn’t clear what fitness level you’re at or if you have tried Zuzana’s “light exercises”. I’m in reasonable shape (can hold a Plank for more than 2.5 minutes), but find at my levels some of her routines challenging to say the least.
If you find you’re not getting results with the weights or reps she suggests…then up things. Just remember your in fact injuring muscle fiber to increase mass so don’t increase either to a degree you put yourself in the Hospital!
My personal problem right now is fat! If I’m to believe MetLife or BMI I’m 35 to 45 pounds to heavy. But, BMI originally was for general statistics not individuals and neither really take muscle mass into the calculations to make the tables. I think I’m about 15 to 20 pounds overweight right now and I find Zuzana and others an inspiration to removing it and building more muscle!
She is very exceptional and anytime she decides to put pen to paper and write an autobiography I think it would be worth a read!