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WoW!!
It´s seems to be really challenging! But I got curious about something, how many times a week I should train those challenges?
And I´m really interesting in knowing were I can get one of this clubbel.. even if I donno how to use it, I think it´s always good to incorporate new thing in tehe routine!!
I didn´t do it yet, but looking at you, I think it´s REALLY challenging!
Great!! I loved it!!
You´re keeping always better and better!! Today I was looking at the firsts videos and now, your body, your comunicattion and your workouts and everything is so much greater! ^^ Congratz!
=)

[...] More:  Kick Ass Workout Challenge 2 | Fitness Advice, Workout Videos … [...]

[...] Zuzana – BodyRock.Tv wrote an interesting post today onKick Ass Workout Challenge 2 | <b>Fitness</b> Advice, Workout Videos <b>…</b>Here’s a quick excerpt [...]

[...] Go here to read the rest [...]

Zuzana, I love your top in this video! Where did you buy it? :-)

Hi Zuzana,
First of all I just want to say a HUGE thank you for this site. It is great that I can mix and match my workout routines and give my body a challenge by following your workouts. I didn’t have time to go gym last night, so I did your Kick Ass Workout Challenge 1….boy was it a challenge…half way through round 2 I was getting quite tired!!!..and I can feel the after effects of the work out today…sweet pain:-)Cant wait to try out Challenge 2!!! Thanks soooo much.
Best wishes
tammy

I have watched it first :)

Hi Zuzana,

I suspect the clubbell is in someways similar to the kettlebell in that it takes strong wrists and forearms to get real benefits from it.

Zuzana, you don’t do a lot of strength training and go for high reps low weights. I assume this is to avoid bulking up, but you look much stronger than you probably are. I usually do low rep things you do with 15 pounds bells with 30 pounds bells or higher, but if I was to do this routine I would just die half way thru just like the intense Tabata routine you just finished posting. I seriously need to build my endurance up.

Does Scott live in Bellingham, WA?

–Chris

Ugh. I thought I was in shape. I did the KA workout challenge 1 two times and then challenge 2 once. I’d meant to go through them both 3 times, but it’s been 15 minutes and I’m still breathing hard. Well done! I have a new favorite workout.

Oh My Goodness!!! That workout was amazing and perfect for the busy morning i had before i left for a family reunion. Im still a beginner but since i have been doing your workouts or my own improvised similar to yours, i noticed the beginner workouts are too easy! I was able to do 3 rounds with three minutes left at the end. Im writing these down and taking them with me :) Thanks Zuzanna! you’ll have to do some more workouts with your new weight-the clubell so i can get one and incoporate it :) Dont forget to leave us another scrumptious recipe!!

Have a great day

That looks like a great workout! Could kettle bells be used instead? I notice that this a cement roof surface you are jumping on;shouldn’t you be jumping on a softer surface to protect your knees from possible future injury?

Trying this routine 2day as my 20min warm-up should be a killer! The diver bombers are cool & the sumo jump squats are very effective & funny looking! Great job “Z”

Hey Zuzana,

Once again an excellent routine. Please clear up something for me. Are the KA 1 & 2 supposed to be combined as a whole workout? Or are you just giving us some ideas of different cardio routines to try out. As always THANKS!!!

Hi Tania, these workouts are separate challenges that you can try out and measure your strength with me and others :)

Hi Zuzana,

I LOVE your website and all its workouts. But most of all I love the tabata workouts and the 20 minute interval workouts. Please Please make more of these videos!!!!!

Ok I’ll try this workout tomorrow. I don’t have a clubbell and I’ve never worked out with one. Would tactical lunges with a one pood kettlebell work in it’s place?

Great workouts-but would prefer not to see comments by leering and rude comments by men who are clearly not into fitness or doin your workouts Zuzanna. It lowers the calibre of your site and is quite off-putting, Please consider deleting these as I know you do delete with some.

We (serious subscribers) want to read positive and progressive comments-by letting them put them up and leaving them there, you are promoting this.

thanks and keep up the good work

Kind regards
Vanessa

Hi Vanessa, thanks for making this point. You would not believe how much time I spend deleting stupid, rude and inappropriate comments. Thanks to this I have probably a different perspective and have become sort of desensitized. Unfortunately, dealing with incredibly rude and perverse comments is something I have to do every single day. I don’t want people with mental issues to write on my site either. I will try to be more on guard.

Ouch! Those dive bombs are killer! On my second set I pulled my left deltoid but good. Ice and aspirin interrupted the workout but will go back and finish, substituting ab work for bombers until my shoulder’s better.

Guess I know that these really work you hard – I’ll have to try them again – a little less vigorously next time until I build up a bit more strength!

Thanks – I really enjoy picking different videos to try and mixing things up a bit.
~Lori

Some of the Google ads don’t seem to fit very well with much of your advice. I like how you let us know about the products you support (Gymboss & Lulemon), but I don’t like the google ads.

Thanks for another tough workout!

Hi Zuzana, I’ve been watching your site for awhile. Oh, I love the Gymboss, great tool to use. Someone else ask is it better to use less weight and do more reps in order to lean out and tone down. I am already muscular but need to reduce my bodyfat. I have incorporated the Eat Clean Diet. This is my 3rd week and the changes in my diet are coming alone. I love the pear sandwich. I eat it as a snack. But is it better to use more reps and lower weight for fat loss. Thanks

Erin,
first of all there is nothing I can do about the google ads and secondly I am thankful to every ad on this site, because it is helping me to keep the site free and available to everyone. Why do you care about the ads anyway?

Hi Angela Marie,

In order to loose fat, you have to burn more calories than you eat. If you want to reduce your body fat you have to engage in intensive workouts, that will promote high caloric expenditure. Light weights with a lot of reps are fine if the intensity is high like for example in The Best 20 Minute Cardio Workout. Read through my answers on Fitness F.A.Q.’s especially: How do I reduce my body fat, and What Is The Best Cardio Workout You Can Recommend?

Hi zuzana,

I thank that this workout was easy, then before I did 25 minutes rope jumping with acceleration, and 20 minutes of plyometric training. When I did this workout, I try to do it as faster as I could, and it was finally very hard. I did 10 rounds in 19 minutes and 41 seconds :)
After that, I wasn’t able to walk correctly for approximately 10 minutes lol

Thank for all your workout. I am really exited to see the third challenge.

Cédric

Thanks Zuzana, I read it and I will implement that workout, tighten up on my diet. I also see that you didnt have the Gymboss in the Best 20 min. Workout, so I am assuming its okay to use that so I can keep track of my intervals without looking at a watch, 10 seconds rest with 20 seconds work. Thanks again.

Tried this today and was able to complete 10 rounds. I breezed through the lower body stuff, no problem, but like Lori said, those dive bombers are no joke! I felt great for the first 4 rounds, but was grunting through the last 6 rounds; they slowed me down BIG time! People were looking at me funny. tee hee. Great workout, Zuzana. Cheers.

Hi Zuzana,

I hope Vanessa was not in some way referring to me! I do many of your workouts and find your advice on nutrition and recipes good and sound. I’m again loosing weight since I switched back to 6 small meals a day and upped my cardio workouts to three days a week.

Anyway, I would think it’s pretty clear to even the most casual surfer here you and Frederick are a couple with all that entails. Those who see you only as an object seriously need to get a life!

On to more interesting things. So are you going to make more use of your new Clubbells? I checked out Scott Sonnon’s site (which you link to above) and can see some real benefits to working out with Clubbells. I wonder if I could substitute a baseball bat with a wrist weight well duct taped to it till I can buy some of his Clubbells. I can get both those things cheaply at a local thrift store and will experiment a little.

–Chris

Hi Chris,

I am pretty sure that Vanessa didn’t refer to you :)

I am training with the clubbells now and I really like it. I have tried so many great exercises with the clubbells, that I have never done before, so I thought that I should share my new workout even if some people don’t have the clubbells. I haven’t even heard of clubbells before Scott contacted me and now I am very happy that he did. I don’t know if you can substitute the clubbell with a baseball bat. I think you can, but of course it wouldn’t be the same as working out with the real ones. The 10lbs doesn’t feel like 10lbs. It seems so much heavier. I workout with my 15lbs dumbbells with no problem, but I am not able to do upper body exercises with both of the clubbells yet.

Wow!

Another great workout. I already have more stamina and I have lost 6lbs. following your workouts. As for your own exercising, do you only follow the programs you post or do you incorporate other types of exercises into your personal workouts like bicep curls, deltoid raises etc.?

Thanks,

Chris

Hi Chris,
I just follow the programs that you can see on this site.

Hi Zuzana

Can this routine be used instead of Tabata, I do your Tabata style workout twice a week..
great top by the way!!!

Thanks, Luci

Hi Zuzana,

The DIY ClubBell I was thinking of putting together would be one of those cheap old wrist weights (sand inside) attached to the baseball bat with duct tape (the universal fastener). It won’t be as good as a real ClubBell. But, would help simulate it for a while. Hey, I already tried experimentally a expensive ankle weight with that blue painters tape holding it to a large stick and can see how a lighter weight is a challenge being at the end of a long handle. Part of the many pluses of ClubBells! BTW, there are several DIY tutorials on making home brew ClubBells. They usually pour sand or something heavy into a fat plastic baseball bat and plug the hole they made to pour thru. Not I think a safe thing imagining how much torque you could product with various exercises you might do with a ClubBell! Those bats are blow molded, thin walled and cheap plastic!

If you have a chance look up Indian Clubs a very old system of weighted wooden clubs. Also people into heavy weight lifting have used actual sledgehammers and what is called a Mase or Masebell to workout. A Mase or Masebell is made of a shorter than normal bar with weights attached to one end (with a cotter pin or a bolt thru the bar’s end). If this trend continues…soon we will be lifting big rocks…8-)

On Ads here: If someone doesn’t like what Google puts up don’t click on that ad. Or come up with a brilliant plan to generate money for Bodyrock.tv or do as I do and donate a small amount of money when you can…Zuzana gave out details how to gift them thru Paypal not that long ago.

–Chris

Hi Zuzana,

I’ve been following your workouts on your sight for some time now.
I’ve toned up and lost some weight. I’m pretty happy with the results.
But I really want my stomach to look like yours, and I have done many
of your abs work out. Any suggestions that can help me achieve that?

Thank You,
Candace

Hi Zuzana! Only tried this once, but I gotta tell you, it’s probably one of the toughest routines so far!! We’ll see how it is next time. Thank you so much for showing us this creative combo! Zuzana, I always wondered what exercises were your favorite or you did most for your back. Ever since the beginning of BodyRock, I thought your back was really nice and toned. :)

HI
love your videos. they are challenging, different and practical all in one.

Hey Zuzana,
is this workout counted as cardio?

its super hard but fun. but i managed to do it 5 rounds only =\
and the sumo squats was a real killer after the 3 round!
my tshirt was soaked with perspiration as though i’ve just ran long dist.
i love this workoutchallenges better than tabata style.
can it replace interval tabata? =S

thanks!

Oh my goodness!!!! That is a great workout!! I did 6 rounds and i think my legs are gonna fall off!! I’m gonna try for 7 next time. But those sumo squats with jumps are killers!! Thanks for all the great tips! It keeps it fun!!

Hi Zuzana, I am new to your website. I love your exercise routines, they look quite intense!! I have been on a “diet” all my life, never fully reaching a HAPPY body weight. I am not too overweight, I just have no muscle… its all fat. Skinny Fat as I like to call it.

I am in the gym 6 days a week now (just starting out) and I do cardio daily and weights 3 times a week. I’m not sure how hard I should be working. I mean, how many exercises should I be doing on a weight day?

Also, how do you overcome eating healthy fats? Being a lifetime dieter, tend to shy away from eating fats.. I know they are healthy for me, but I just can’t get it through my head my body needs them!!

Thanks so much!!

So I did make a simple DIY Clubbell. I show the basic steps in 6 pictures which are featured in the Flickr link above.

It weights a little less than 8 pounds.

–Chris

Hi Chris,
That is a very creative solution, let me know how they work out. I will be adding some clubbell workout soon so you will be busy :)

Hi Zuzana,

Thanks!

I tried to come up with something that would work well and cost under 20 bucks. Even if a person used two new bats and weights they could still be made for under 20 dollars each (think Walmart clearance sales bats) and with a little imagination a person could even make one which would look good for public/gym use. That is with a little cardboard, black duct tape and care it would look uniform and good for the public eye.

I find if I swing the clubs back and forth near my hips then with the momentum that gives to the clubs I can swing them up over head. Doing this I can swing 10 pound clubs, but it would be easy to injure your wrist or elbows with high reps. I think form is very important with this exercise as with almost any weights related workout.

Best wishes,
–Chris

hi there Zuzana,

Just wanted to tell you that I love your hard core workouts. I’ve just tried pretty much everything out there and this is the best. And as a woman, I am so happy to fine a great workout video that really challenges me to the point of exhaustion!!!!

My husband said to me “I don’t do women workouts” so I challenge him to do your “kick ass workout” and he couldn’t hang. So it makes me feel good that I could beat him and be stronger than him….

Thanks again. I always look forward to these kind of workouts….

Dee ; )

Hi Dee,

I do challenge my husband once in a while just for fun and I always think to myself what happened to the time when I used to kick his ass :) He has been following my routines and challenges and now I have no chance anymore. That doesn’t make me feel said tho, I am happy to see his progress if you know what I mean ;) haha.

Woohoo! Did 7 rounds, and then fell over dead with 30seconds to spare. But I didn’t have a clubbell, just a ten pound dumbbell, and my lunges were more like wobbles on the last set, because… yikes. *dies of rubber legs*

CL,

If you’re interested in a Do-It-Yourself Clubbell, check out these free tutorials on how to make one at home:

Steel: http://www.flowcoach.tv/?p=545
Baseball bat: http://www.flowcoach.tv/?p=539
Concrete: http://www.flowcoach.tv/?p=354

Best,
Scott Sonnon
http://www.Clubbell.tv

Hi Scott,

Thanks, as I have said elsewhere I have already made some DIY clubs (click on the purple CL above), but is kind of you to share different designs.

I bought your DVD thru Amazon and it should be at my door in the next couple days.

–Chris

Hello Zuzana!

I would just like to say to you, that now are 3 weeks since I have discovered your site and 3 weeks since I am using your routines. I am writing my personal fitness log ;), so I can track my progress.
I must say that I just love these 3 Kick Ass Challenges. I usually include them as a bonus workout almost each evening, beside my morning routines…
I am doing very well with my progress, I can see that from my log. In the first week I did for example: Challenge 3 = 5 rounds in 21 minutes and Challenge 2 = 7 rounds in 19 minutes. The second week: Challenge 3 = 6 rounds in 20 minutes, Challenge 2 = 8 rounds in 20 minutes. Week 3: Challenge 2 = 8 rounds in 20 minutes… I make some really nice progress from week 1 to week 2, but in week 3 I kind of suck at the same point as in the week 2. I guess it is kind of normal or not?

Zuzana…are you also tracking these Challenges for yourself? Are you doing them every week? What is your progression? Thanks for your time!

Best wishes,

Tina

Zuzana, sorry for so many comments of mine. But I just have to tell you that today I am sooo happy, because I did 9 rounds in exactly 20 minutes! This is so much fun! :D

Is anybody else working on these challenges?

I am in much better shape than 1 month ago when I started with your routines. My breath is not so heavy anymore and I am also sweating less. And have better time of course! Everything is better. :D

Best wishes

Tina

Hey Zuzana,

Due to the economic crisis in the U.S. what are the chances that Mr. Scott Sonnon can give your fans a break/discount in the price of the clubbells ;) Would love to own a pair of those babies but can’t afford the price tag at this time. Considered making my own, but I am sure there is nothing like the real thing. Thought that it never hurts to ask. All the best!

Hi Tania,

I don’t know but I can ask :)

I love your circuit workouts Zuzzanna. And by the way where do you get clubbellS? This is the first time Ive seen it.

Could you use a dumbbell insead of a clubbell? I could try it out though.

With the sumo jump squats could you use a dumbbell to make it harder?

hi i have done this workout and i managed to do 5 rounds, it was hot, thank you very much for your workouts

Luv U and U’re Workouts so much
I ve lost nealry 2 pound doing u’re excercise!
iam so Amazed