BodyRock.TV

Ah ah … When (I mean IF) I complete this 4 min, I will take a sip of water and throw up, probably …

Damn, I can’t wait to receive my Gymboss.

Zuzana, you are the best.

Thank you

I’m in love! Now I have a serious alternative to running on my off days from the 40 min full body…I’m up to doing all reps at 70 lbs with exception to chest I do 90 lbs. Amazing! Please keep the brutality coming.

Jason, don’t worry, I am planning on brutalizing the workouts even more for nuts like you ;)

Hi Zuzana,
I’m just wondering why your videos are only 4-5 minutes long? It would be nice if you could record the whole workout on one video and then post it, that way we don’t have to wait so long for the remaining exercises. Do you think this is something you might consider doing in the future?

Thank you,
Love your workouts!
Cher

Wow!

Bring it.

This is shaping up to be the toughest workout I have ever attmepted.

Dear Zuzana,
I love you;)
Not since Lance Armstrong winning his seventh tour has there been a better reason for working-out. You are an insperation for us all, thanks.

I love this program so far! I can’t wait for the next 2 videos!! Thanks for single handedly getting my butt in shape after 2 babies!!! YOU ROCK ZUZANA!

PS are there any stores where you can buy the GymBoss timer?

Hi Zuzana,
Me and my boyfriend are watching your videos and we both agree that you are an inspiration. We always learn something from your workouts.I actually follow your workout routines and i see good results.
You have a very nice body and that is my goal. That is what i would like to look, so can you please tell me how long did it take you to look like that? It would be very helpful.
Thank you

Hi Evie,

you can buy your GymBoss timer at http://www.gymboss.com
Thanks for the comment :)

Hi Zuzana,

What a killer workout! I checked out some of your YouTube videos and you have a few where you are demonstrating yoga workouts. Would you consider doing a segment on your website of a yoga workout for those days when we have active rest. I think that it would be great. Thank you for inspiring us all.

Hi Zuzana do you think if I get a heart rate/ calorie counter that will be valuable to invest or it does it matter at all.

Hi Dimitra,

We are all different and it all depends on your starting point (where you are right now with your physique), and your effort (regular exercise and healthy diet). I understand that you want to hear something positive, that will motivate you, but this is the wrong question to ask. You should ask yourself instead, why do you want to get in shape. If you have a good reason that excites you, you will put all of your effort into it, and reach your goal in no time. See the results you want clearly in you mind every day, every time you eat and every time you work out.

Hi Cher,
I can’t do that. Having the updates in one video would make it impossible to update the site frequently which is important in order to keep the site growing. Also there are limitations on how long the videos can be on free hosting sites like youtube. We are thinking about doing a dvd for people who want workouts that they can follow in one long video.

Hi Zuzana
I understand what you want to say. Maybe i did not give you enough information about me.. so i am in a great shape and i do not need to lose weight,i just want to gain lean muscle and my diet is super healthy. If somebody asked you how long did it take you to get to the point that you are what would you answer? One year,two years? That is my question,

Hi Alana,

I personally don’t think that it’s a necessary tool, but if this is something you believe would help you than go for it.

Dimitra,

I would answer that it took me my whole life. If you have asked me how long did take me to loose certain amount of weight, or gain certain amount of strength, then I would be able to give you more specific answer.

Hi Zuzana,

I think a DVD would be a wonderful idea! I would definitely purchase your DVD and you have a lot of followers now that would do the same I’m sure. ;-)

Also – here is a link of some cool skipping I thought you might like.

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

Thanks again! You are a real inspiration.

Cher

Hi Z! for the routine I told you about previously I just kept my arms up as straight as I could. I think it helps keep the focus on working the lower body, but at the same time the arms get some workout as well because of the medicine ball. :)

Hi Zuzana,

I have been using your bodyweight cardio workout and I love it! Except for today when I did the jumping lunges in the routine, I felt the “pump” in my legs. I know that the pump is not a good sign because I am really trying to lean out my legs (think Victoria’s Secret model lean).

I am already pretty fit, I do martial arts (kung fu) and my legs are very strong! The only problem is they are a tad larger than I would like. I was wondering if I should dop the bodyweight cardio circuit and stick with HIIT that I usually do. I am just trying to find a way how to get my Victoria’s Secret model lean (but strong) legs.

If it helps I am 115 lbs and 5’3″ (63 inches) and I am trying to get my bodyfat percentage super low and razor sharp. Victoria’s Secret lean!

Any suggestions of yours would be truly helpful!
-Ariel

By the way – I love your workout outfit! Super cute!

Hi Ariel,

I know what you mean, and believe me that I would like to have legs like Victoria Secret model as well :) Let me tell you my opinion on how to get beautifully shaped, strong legs without making them bulky. I have this problem myself. In my earlier videos (I have taken most of them down off of the site, but you can still find them on our youtube channel) from winter, you can see that I had big strong muscles, which wasn’t my goal and I wasn’t happy about that result. I prefer to be very slim and cut. The reason why I was bulky instead of just cut, was my diet and not exercise. I can see now my legs getting slimmer and tighter. High intensity workout like this one or heavy weight training can get you cut without getting your muscles too big if you are not feeding them. You have to stick with small portions and eat 5, 6, or 8 times a day if you can and drink a lots of water. Avoid the protein powders that your body digest in no time. Your body has to burn calories when digesting whole food and that’s why is better to eat clean. I know girls who are doing martial arts and they have incredible legs, just beautiful. I really believe that it’s in your diet – too much calories. Check out the eat clean basics article.

Thanks E.E., I will try that for the Tabata interval tomorrow :)

Thank you so much for the reply!

I see completely what you mean, I suppose I will just have to be extra disciplined with my diet. I eat fairly clean as is, but I know some days I eat slightly more than I should! I am very good about water, I have a gallon a day and if I am not careful I sometimes accidentally have two! From now on I will eat like you and have smaller portions throughout the day.

You are an inspiration Zuzana, and your abs are absolutely gorgeous!

Take care,
Ariel

[...] Zuzana – BodyRock.Tv wrote an interesting post today on20 Minute Interval Cardio Workout 3/5 | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

Hi Ariel,

Zuzana is absolutly right with her advice, I have the same problem and I started having smaller portions but every two hours and I drink a lot of water and I lost 2 cm in my hips in just two weeks!!!
Try that for a month and you will see results!!!

All the best
Luci

I tried this yesterday instead of my usual lunges. My legs are aching. AWESOME!

Zuzana or anyone behind the computer, I have a question…
is this kind of exercise (includingthe4workouts) good for my joints especially knees, if I do them let say 3 or 4 times a week?… I read that plyometrics should be done just once a week, but I love them, I also do sprints at 100% and other types of plyometrics.. Just wondering if I am at high risk of getting injured.. I am trying to get ripped so that’s why I am doing them to much..

Thanx
(yourvoiceisweet)<3
OC

Now I know how you keep youR AmaZing shaPe..
StrOng SenSual Women InspiRe ME.. :)
Thanx.. xoxoxo

I always do talk about trying to retain my muscle mass while doing cardio, as i think about it daily (being a high metabolism type). Normal lunges i am used to for building up and keeping legs active. But what muscle groups does this work different from normal lunges?

Shaun
stayfitbug.com

Hi Zuzana,
I am barely starting this workout routine and on my first try, when I got to the third exercise (jumping lunges) I found it very difficult to stay balanced and I was awfully tired like you said. Is it possible for me to do regular lunges for now?

I have 27 years doing exercices but this rutine is very nice and heavy . Good gor to change the rutine but my question is how many times for week I can do it?.
Thanks.

Hi Helman, I don’t advice to do this challenging workout for more than once or twice a week.

Hi Alexis,

Don’t push it too hard. You can start by completing just one exercise of this workout and add one more the next week. If jump lunges are too challenging right now, you can do just a regular lunges. Always make sure that you are maintaining a proper form. Having a proper form is always more important then intensity. You can always increase the intensity if you are certain of having an excellent form.

Ok, I’m 6’0 240, I’m in pretty good shape, I came across this video on youtube because I wanted to get back in shape, so I went to the website Bodyrock.tv to try out the workout. So as i’m watching the young lady do her workout I’m saying to myself if she can do it so can I (WRONG) I made it half way through the first workout, these workouts kicked my butt. These workout is what I’ve been looking for, Thank you Zuzana for this website.

hey i tried this workout! its now the day after and i could barely walk! sore as legs but quality workout! i loved it:) how many times a week should i do this if i am constantly doing other training? i train most days of the week.

i am also 15 years old and a sprinter (athletics)

Hi Sarah, one or two times a week of this workout is enough.

HI Zuzana,

I am just starting on a journey of fitness, i have recently quite smoking and since that i have gained a lot of fat, do you have a diet plan i can follow with a fitness regime.

I would like to lose at least 30lbs i think realistically that i can lose this in about 6 months. setting my self 5lb a month targets. i currently weigh 205lb – I know its massive :-)

Im planning on running twice a week with another two days of 20 Minute Interval Cardio Workout

what do you think?

You have a brilliant website and you are very inspirational.

Best Regards

Jeremy

Hi Jeremy, I think you can easily do that, but try to incorporate some strength training in your exercise program as well.

[...] 20 Minute Interval Cardio Workout 3/5 | Fitness Advice, Workout … [...]

thanks you very much i also really enjoyed this workout while doing it… :-D
thanks

Hi Zuzana,

These are the best workouts I´ve ever seen, they really kick your butt and the rest of your body too :P. However, many of the cardios and weight workouts put pressure on knees and I kind of try to avoid them since my left knee hurts when doing for example lunges. Do you have any suggestion for any cardio and weight workouts combination that do not harm my knees? For example the burpees are great, but they are just a part from this 20 min cardio workout.

Thank you, you look amazing and u are great cause u give all these for free!

[...] sus * burpees (faci flotare, prin saritura ajungi in pozitia ghemuit, iar apoi sari pe verticala) * fandari din saritura, alternativ * o saritura de pe loc in fata, 2 sarituri inapoi * un pas inainte, unul inapoi, [...]

Zuzana,

I performed this workout yesterday and even though I am pretty fit and work out 5 to 6 days a week in the gym, doing weight training and cardio, this workout KICKED MY ASS!!! Today
I am so unbelievably sore, my butt muscles have not been this sore in a very long time so I know it obvioulsy works the glutes very well. I have hit a plateau and have become very bored with cardio at the gym, so I am hoping that switching my cardio to your routines will bring new results.

I suffer from tendonitis and carpal tunnel and unfortuantely I can not do push ups because I had surgery in one had and every time I do them, my hand is in severe pain afterwards. There are so many exercises that requires your hands on the ground and the weight of your body on them. I was wondering if purchasing a pair of gloves with padding may help? Or if you have any other suggestions, or variations for push ups, jacknives and mt. climbers. They are so effective and I hate not to be able to do them.

thank you

This is awesome. I’m doing the first three. By next week I will add the fourth and so on. This is the most challenging workout I’ve done in awhile. Thanks a bunch! xox

Hey, this workout was intense!!! I’m 18 and only 130 lbs and this was quite difficult. I could only do around 2 mins of this before i switched to another workout :D. This work out is really good though and im working on improving :)
Thanks
Clayton

[...] sus * burpees (faci flotare, prin saritura ajungi in pozitia ghemuit, iar apoi sari pe verticala) * fandari din saritura, alternativ * o saritura de pe loc in fata, 2 sarituri inapoi * un pas inainte, unul inapoi, [...]

I just finish this whole 20 mins. I love this workout I feel really good after

hello zuzana, i would like to know if this workout is good for fat burning, reply please, thankyou.

Un saludo y un abrazo desde Mexico BYE!!

Hi,

i am new to your site but had a question. I noticed you workout anywhere and that is great, but do you not worry about future knee damage from working out on what looks like cement? Also just a comment but i got a gymboss app for my ipod for free if any of your readers are intersted. Thanks for the time and keep inspiring us to work harder!

Zuzana,
Where do you get such energy?? I like some of the variations of your workouts. Just wonder when you’re going to pass out because you put so much effort into all the videos. I have to stretch for longer periods now because I’m older. But I never hesitate to encourage other people like yourself to find outlets such as these videos you’ve provided:) Thanks! Oh yeah-love the accent!)

Steve sjwilcher@hotmail.com

Helloo Zuzana,

I have been following your workout routines and I have incredible results I main part I had problems with my stomach I am noticing the change in shape but I could not find a workout from your videos that would help lose the bulging stomach. I do eat 5-8 small meals throughout the day and have dinner before 7Pm. Will you suggest any specific video of yours that I probably have missed.
Thanks
-Harjit

Hi Zuzana,

I am totally inlove with this cardio workout! my heart rate was 85-90 percent all the time. The jump lunges was the hardest for me, i was already tired but i kept going coz i kept telling myself come on Balpreet only 20 mins!!!
it was sooo worth it compared to the hours i spend on the treadmil and not seeing any changes!!

i want to burn fat. this seems great but what else should i do?
thank you
love
Balpreet

Zuzana! You are so inspiring. I hope to one day have a body like yours and to become in very good shape like you. As of right now I’m not too far from being skinny like you, i just need to loose about 5 pounds. Maybe a little more or less, but I am no where close to being toned like you are. One day I hope to be toned like you are in this video. I plan to do this by using your work outs. I am going to try this exercise tomorrow. This particular part is what scares me. Jump lunges are very hard to do, expecially to do them for 4 minutes! Thank you so much for posting this =]

Hi!

I want to thank you so much for creating these workouts! They challange me a lot and if my power becomes lower your perfect body gives me extra power ;-)
it shows me, that it’s worth to keep on ;-)

Thank you!

-johnny

So i was wondering, if you did one of these parts for five days, and a different 12 min workout ( that targeted a different body area more than legs) would this be too much?

Hey there! You just need to start following the schedule these two make every week, plus the diet challenges. They’re brilliant! The better you follow them, the more effective they’ll be..so just start bodyrockin.