BodyRock.TV

Wow, this looks very hard! I will try it one of these days but I am sure I won’t be able to beat you!

Hi Zuzana I love this site ive only started to follow your routines n eating habits but ive noticed a difference already would you mind putting up the rest of the beginners workouts during the week
Thanks for all the tips and information your site is both practical and money saving and thirdly im enjoying the results
Eimear

Hi Eimear, I will be posting the rest of the beginner workout this week for sure.

Hello Zuzana! This looks very tiring…Just a question on form once more: You seem to have really nice push-ups…is this just from practicing or would you say that the perfect push-ups helped you? I would like to improve mine…and suspect that I will have to first tone my core more before I can… Thank you and keep up the good work-It’s really inspiring to see someone work hard! :)

Hi Sunny, if you want to get better in push ups, you have to practice more push ups :) perfect push ups will just give you a variety, just like doing push ups on bosu. The push ups will help you to get your core stronger and the more often you will practice the better you will get and you would be surprised how fast you can get strong. When I practice I can do even one arm push up after only 2 days of practicing and then I loose it again if I don’t continue, but everything is possible. Practice push ups on your knees at first or with your hands elevated and you can gradually convert to regular push ups as you get more confident.

you are just great =))

Hi Zuzana, I want to know how to burn fat and gain muscle at the same time.

HI Suzanna, when you engage in regular strength training and cardio, you will build muscles and loose fat at the same time. Your diet is very important component of fitness so you have to pay an extra attention to what do you eat and how much. I have a lot of information about clean eating and I am posting new healthy recipes on a regular basis, so take advantage of it and enjoy the process of getting fit ;) You can also find many useful information in my fitness F.A.Q.’s

What do I have to do to improve my shoulders? And my back? I can do all the exercises in a very perfect form.. =D
This is great and burn a lot of fat! I did and I felt that.. of course I coulnd´t beat you but at least i could do it in the same time of yours (your home time, not your camera time) RSSSSS.. =D

I love this workout so far, for me this turned out to be a 25 minute workout that was tough but im up for challenges :) I am glad to be able to incorporate new workouts all the time-dont stop uploading!! Hopefully by the holidays i will be able to say it took me 10 minutes to do two rounds instead of 30.

Hey There,

I was wondering what video camera / audio / editing software you guys are using ?

Thanks keep it up !

wooo.. am gonna try and try until i beat you. :D

Hi Amanda, I think that 25 minutes is really good. I bet you can do better already the next time.

[...] Zuzana – BodyRock.Tv wrote an interesting post today onKick Ass Workout Challenge 1 | <b>Fitness</b> Advice, Workout Videos <b>…</b>Here’s a quick excerpt [...]

Hi SynxS

We have used a variety of cameras, but currently we are shooting with a pair of Canon HF200′s. We use a Seinnheiser wireless kit and edit in Final Cut.

Best,
Frederick

Ilove the way zuzanna push us to get better all the times! RSSS

I can’t wait to try this out i think I’ll use it in my schedule of workouts next week yay i can’t wait. Keep up the good work:)

Thank you so much for a such a fast response, I want to know if you can give me a specific routine on working out, such as do weight training 1st, then cardio, for how many minutes, how many times a week.I love your website but I want more specific details, Which routine that you have I should follow, I really like The New Rock Your Body routine, I sweat like crazy but what about cardio and how many times a week should I follow it, can I do it everyday? What about the recovery time? Please help me understand better what exactly I should do. Thank you so much.

Hi Zuzka,
I finished this workout an hour ago and it was really hard. I couldn´t catch my breath after the very last lunge, literally :o). By the way, it took me 14 minutes and 36 seconds.So I will try harder next time. I have got a tip for those who cannot skip the rope.I watned to start skipping two years ago, but after 10 minutes of skipping, all bones of my lower body were in terrible pain, no matter if I was skipping on a lawn, road or at home. So I bought a mini trampoline and that´s how I solved it. It´s great, fun and trampoline jumping also has many benefits for you health.I´ve got a great article about it somewhere.

Thanks for all your workouts, recepies and tips. Your site is great!

Niomay

I just did it…i am sweating like crazy. My time is 13:32:45

I did the first round in about 7 minutes and completed the 2nd round in less than 7 minutes. I couldn’t get my breath like you in the video.

Pretty “cool” exercise Zuzana!

Thanks

Theodore from Greece

Hey Zuzana, thankyou sooo much for these great cardio blasts, as you say they look easy when you write them down on a piece of paper to follow, but when you are actually in the middle of doing the second set of burpees and still have lunges to go, I was greatful that it was only for 2 rounds. Keep them coming – you rock.

Zuzana-
I so look forward to your daily post! What an inspiration you are and I am loving the clean eating tips, etc. I have been following your workouts for about 1 month and am really enjoying my time OFF the treadmill ! Thank you for saving me from cardio hell :) Your workouts are way tougher but the challenge of them is fun and motivating !
Keep them coming, and thanks !

Body Rock crew thanks for the great workouts! I have been using your site for about 2 months now and am enjoying the change of pace.

BTW, is there something wrong with this video? For some reason I don’t get the option to play it when I go to the Kick Ass Workout Challenge 1 page. I can read the text but can’t see the video.

thx
johnney

What is the name of the time device you are using? Where can I get one?
Thanks for all that you do…your site is awesome! It is one of the reasons that made me decide to change my profession from a Registered Nurse to a Personal Trainer. Who are you certified through? Who do you recommend? Also where are you from originally? Your accent sounds like my friend…she’s from Russia.
Take care!

Hi Zuzana, can you explain the way to count the exercises, specially the skipping rope and the backward lunges. The count is for every jump (rigth 1, left 2, rigth 3, left 4,…) or is for every pair (rigth-left 1, rigth-left 2, ..) until you count 300? The same for the lunges is rigth 1, left 2, right 3, left 4, etc or is rigth – left 1, rigth – left 2, etc?
Thanks

What city are you in?

Hi Zuzana,

I’ve just finished this challenging workout for half an hour in my courtyard, and I was just surprised by the intensity of the sets. My time: 12 min., 57 sec. (OK, let’s admit maybe that’s not such a great achievement for a guy). I was neither able to complete more than two sets; unfortunatelly I didn’t measured my heart rate, but I felt that my organism was revved at max speed. after the second set.

I also wanted to thank you for the workout routines, that you frequently post on your website. It’s simply great! I’ve discovered bodyrock.tv inadvertantly, and for a few weeks now it inspires me a lot in my daily workouts.

Greetings from Romania,

Boti

Hi Rodrigo,
every jump counts as a rep and it is the same for the lunges.

HI Johnnney, check your browser. People who have experienced the same problem with the videos, found out that the problem was in their browser.

Hi Alison,

the device I am using is called Gymboss timer and you can get it at http://www.gymboss.com
You can also enter our contest for gymboss and try to win one of those. The contest ends on August 23, 2009. I am certified through ISSA and I can recommend their program to everyone who wants to become a personal trainer. I come from Czech Republic. Thanks for writing me :)

HI Suzanna,
I explain everything in the Fitness F.A.Q.’s
1. How do I begin using the workout routines on BodyRock.Tv?
2. How often should I exercise?

There are many questions answered so please make sure that you read it through, because what I wrote there is exactly what I would answer you here.

Zuzana, thank you I am very happy because I just found your 6 week summer routine schedule and exercises!

Hi Zuzana. I had a question about something. What does it mean when I weight lift and my muscles start to shake? It is usually in the arms and legs…I mean I take lots of fish oil, vitamins, and protein stuff and I’ve been exercising since age 12 I am 23 now. But I feel weak and even my arms shake when I am lifting boxes. What could I do about it? Any suggestions or could this be a muscular problem?

wow, you are an inspiration!! congratulation, today i was realy sad so i din’t wanted to do anything but thanks to you Iam better and i will do this challenge righ now.
You are grate! and so beautiful

Hi Zuzana,

Nice workout :) I love your website.

I did 3 rounds as faster as I could. It was very hard. I did it in 14 minutes 9 seconds, and 2 rounds in 9 minutes 21. If you want to see me, I put my movie on youtube. I just show the 2 first rounds. The link is http://www.youtube.com/watch?v=5VCG0fUdM2E (I tried to do a link, hoping it will work)

Cédric

Nice combo! looks like the camera helped you to work a little harder. Maybe I should try it sometime… I know I get a little lazy some weeks and my performance drops off, I’m going to fit it in on this Sunday. Thanks guys!

can you tell me how can I get rid of my hip and thigh fat my weight is 68
and my height is 150 and my body has the pear shape all the fat is under

Sweet mother of God, this was really hard! I timed myself (Gymboss timer ROCKS btw) and it took 15m/24s. I was sweating and aching like crazy. My calves were so tense for the rest of the day from all the skipping. Great kick ass work out Zuzana. This challenged me more than the Tabata one. Brutal.

Hi Zuzana, Do you know about a birth control that would have the lowest effect on weight, what do you use or recommend?

Hi Maya, just engage in regular exercise and healthy diet. In order to loose the fat, you have to burn more calories than you eat. You will have to be very patient, because the areas of your body where you store the most amount of fat will take you the longest to reshape. By the time your body starts to burn the fat from your thighs and hips, your upper body will already look athletic. If you sustain, you will get there and get to the point where your whole body will look athletic and symmetrical. I am very confident, that if you start to follow my workout routines and diet advice, you will reach your goal and make incredible progress.

Hi Cedric,
thanks for posting that video, that was awesome! :) You are in great shape, keep it up!

Hi Suzanna, ask your doctor for a birth control with the least amount of hormones, he will know.

ok – just completed this…man was I sweating but what a GOOD workout. I have been following this site for a while and done some of the exercises but never really a full workout. I am now sold. Zuzana – thanks for all your effort and keep it up.

I just wanted to let you know that I purchased the gymboss about 2 weeks ago and I love it!!! What a great tool for a personal trainer. This is a fantastic site with very useful information. I love it!! Thanks!!

that was a really good and difficult workout!! wooot wooot~ thank you for sharing it Z! It took me 13 minutes and 55 seconds for 2 rounds. I was a bit surprised about the time, I thought I would take a whoooole lot longer.

Hello hello,

Thanks for the always useful tips and routines you have been providing us and the dedication you both put into keeping us fit.

Regarding this specific workout, could you tell me if you are counting each kick as a rep or left plus right kick together as 1 rep. I didn’t really think about it until I tried it this morning and the question arose. Thanks very much once again. Very much appreciated.

MarVinh

Hello MarVinh,

I count each backward lunge and kick as 1 rep :) you are welcome.

Thank you Zuzana I will do what you said.

Zuzana, do u recommend this workout every day or every other day since it is using bodyweight moves?

Hi Tina,

I don’t recommend doing the same workout every day. You can workout every day but change it up every time. If you need more info, check out my fitness F.A.Q.’s

What an awesome workout!! I completed 2 rounds in 30 minutes, which I have to say I am very pleased with myself. The routine is a great challenge and adds a nice change to my regular workouts. Since this was my first time with the workout, I’m looking forward to improvements that will materialize in time.

Zuzana,
Thank you for posting this workout! I absolutely love it!
The first time I completed the workout I got a 13:32 and the second time I completed it I got 11:50!!
I can’t wait to try the next kiss ass workout!

Best,
Ariel

I just want to thank you so much for all the hard work that you put into every work-out that you do. You are not only inspiring but you push me and my wife at the same time to reach new goals that we always set for each other while we go to the gym.

When ever a challenge is set, it is what i call upping the Ante, or Ante up. Many need to practice challenges as it is often the only way to achieve results. Great workout and challenge. Keep it up.

Shaun/SFB

Zuzana,
That was good one! I love a kickbutt workout so I was really excited to try it.
I was really surprised at my time and look forward to doing it again next week to beat it. I like it when you throw out a challenge because it really motivates me to push when I’m tempted to sometimes just go thru the motions. I did the two rounds, counting each jump as one in 10:59.

Thanks for all that you share.
Tonny

Hi Tonny,

thanks for sharing your personal record, I think I will keep going with these challenges for a while, because it seems that it gets people to move and I am enjoying it a lot.

Hi Zuzana,

This is my second time this week trying this. The very first time I didn’t time myself I just wanted to complete the workout. My husband timed me today and I just completed it in 17.5 minutes! I was so proud. I also walked 4 miles today. I AM DRENCHED RIGHT NOW!! Let me hit the shower:)

You are so fabulous I love your site. Thank you for sharing your workouts and recipes and advice with us. I am up in Rochester NY, not to far from Canada.

Hi Zuzana, i did this workout challenge twice this week, my times were 16:03 and 13:53.
This really was a kick ass workout. I’ll try it again and see if i can’t improve more.
Thanks for the challenge. You rock!!!

I love your workouts! I can’t wait to try this one. Jump rope is my favorite form of cardio!!

I am studying through the A.C.E to be a personal trainer and I love your cite and workouts, I try to spread the word to as many people as I can to come visit. Thank you for all that you share and help with.

i did this workout again last night, my time was 13:29.

wow XD thts killer… those burpes r hrd nuff w/out addin the push ups … but thn after seeing this ir has become my goal 2 beat u… i love competition ^^ good workout better challenge =)

hi zuzana!
i tried this workout today and did it in fast 26 min hm i thought i could do it faster but the burpees just killed me! it was a nice piece of work haha i´ll try the other challenge this week and see how im doing.. have a nice sunday!
greets from germany

Hey Z,

I just did this challenge yesterday. Mind you, I just started working out 4 days ago, after a 5 month “break”, so I was just seeing where I am physically. I am doing your “Absolute Beginners” workout every other day and doing a 10 min jump rope workout afterwards for some cardio. On my “other” days, I am trying to do 40 min of cardio. So like I said, yesterday I attempted this challenge. Oh my goodness!!! I was near death during the Burpees lol, but I finished one round after 12 min and 8 sec. I decided that one round was enough for my first try (dont want to overdo it), so I took a 5 min break, did some stretches and then did a 20 min salsa cardio workout that I have on dvd.

Cant wait to get strong enough to do two rounds and then beat my time (and maybe yours one day lol)! Thanks for the inspiration :)

Now time for my workout…

Hi Andrea,

thanks for writing me :) keep it up!

Well,Well you will never guess what I have just got done doing; your famous k/a/w/challenge#1. My God! that was one of the best cardio workouts I have ever done. I’ll admit I am a 44 yr. male and not in bad shape. I thought that while I was doing the 2nd. round that I was not going to be able to make it especaily on the second set of burpees; I had to reach down deep to finish them(I kept telling myself, you can do this, it’s yours right there.)I can’t tell you how much your videos mean to me and to my wife, well I can’t wait to do your challenge again, and look foreward to k/a/w/challenge#2 that of course will be another day when I can move again.ha!ha!….oh!my time was 13:10.4 again thanks bye for now….FLORIDA MAN

the skips were really easy and i did about 900 then got on a tred mill at my friend jenn’s house and ran about two miles i did that yesterday and now my legs hurt like crazy how do you stop that from happening?

Hi Zuzana,

I just want to say how I am doins with these challenge so far :).

First time I was doing it, my score was:
2 rounds in 16 minutes.

Second time:
I managed to do 3 rounds! :) in exactly 20 minutes (2 rounds = 13 minutes).

I think it is pretty good result, at least I am happy about it :).

I will try to beat that next time!

Best,

Tina

zuzana i loved this workout and my best time is 20 mintues 48 seconds…

Hi Zuzana, I am a masters elite track cyclist and a 5.0 level competitive tennis player. I am new to your site and love it. You have so many different videos it is difficult to keep up. My question is could you recommend a video(s) that will help me focus on cycling and tennis specific exercises? BTW, I have also told my wife whom is a triathlete and several of my other friends about your site as well. Thanks for your generosity and sound advice. Hopefully I can remember where I posed this so I am able to read your response.

Chris

Hi Zuzana.

I wish to know about a routine for my down back. this is a difficult zone for me and is very hard to remove the fat in this place. I am runner, every day I run between 8 and 12 Km. Enought the fat in my dow back is still there.

Hi Zuzana. I recently was looking to find a workout that I could do at home that would kick my ass, and I went on youtube, where I found this video. Until recently I have been so unmotivated_ I have worked out_ hate the gym_ and wanted something new… but let me tell you that by the end of me completing this workout I felt like a whole new person. My goal was to complete the two rounds in under 30 minutes, and I managed to finish in 27.51 minutes! Which was great! Your site has motivated me so much and taught me so many things I dont think I would have ever known if it were not for you. I thank you so much_ your the best!

-Colleen

Zuzana, I have to say that out of all the workout routines i have searched on the youtube, your videos are by far the best. I have incorporated the majority of your workouts with my routines and with my clients as well. Thank you for the great work. If you ever decide to have a conference/seminar including workout sessions. Please let me know. I will definitely go to your conferences. Thank you Luz M.

Hi Zuzana

Thanks for the workouts, they really do kick ass!

i got the same sneakers you have for christmas so now my feet will be comfortable

Hi,
I know this is a very old workout but I thought I would give it a try in my hotel room this evening (as there wasn’t much room and I had no equipment).

So I did 300 reps of high knees instead of skipping rope and completed 2 whole rounds in 20mins 53secs.

I don’t have a skipping rope. So if i did 300 high knee jumps instead, will that still be as effective as jump roping? thanks.

Hi I m very thankful to you to do this you are so very impressive. i m learning to u. i love exercise. now i m trying to do this at my home and i m enjoying it.
Thanks

It’s a great day! Exactly 30 days ago I started your workouts. I tried this workout on my 2nd day and could barely complete 1 round in 12 minutes. I tried a 2nd round but couldn’t get past 100 skips.

Today, I killed this workout, completing BOTH rounds in 16:21. I felt great afterwards. I’m going to try for 3 rounds in another 4 weeks.