BodyRock.TV

is very good!
zuzana! could you do routines with cardio and lifting weights? as Frederick said,
and i don’t know how much weight I should lift or how many series, really I would love that you video mixing these two things
and i will do it! sure!
please could you give some tips and excercises to decrease cellulitis and flat the stomach, because in few month i have my graduation and i wanna be with a nice body, i’m drinking a lot of green tea and suplement with vitamins a protein

sorry for my english because i don’t speak very well :) and i love your shape!

HI Antonia, go through my workouts, because I have already posted routines that mix weights and cardio together. Read through my FAQ’s where you can find answers to all of your questions about how to get in shape and reduce body fat.

thank you zuzana!

[...] Zuzana – BodyRock.Tv wrote an interesting post today onWorkout For Absolute Beginners 6/6 | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

Hey Zu!

I’ve been watching your videos and your advice. I love your way and I’m VERY inspired.
Three years ago, I’ve weight 280lb…I started to wonder myself where I’m going and I’ve decided to be strong to change myself in many ways. I’m not yet there yet. I’ve improved, change my ways of eating, etc. I now weight 235lb. Still, there’s much more to do. A slow process indeed.

I’ve watch your video and it has motivated me enormously. I love the idea to eat small portion 6 times every day, though, since I’m diabetic type 1, I’ll have to ask my dietetist if it’s possible to do that. If it’s not possible, no problem, I’m not giving up there. You’re work-out and fitness is very realistic and I love it! I tested the beginner exercises and I could do it if I put my mind into it. I also ask my doctor of course.

I will follow you. Once I’m ready for myself, hopefully, in time, I’ll follow myself thanks to you.

I have a question, though, to make sure. Should I use each beginner workout for every-day? Like…1-6 workouts= Monday-Saturday? Or is it just way too easy? lol

Thanks for your ideas and keep going! You’re awesome!

Barbara

Hi Zuzana,

I am right handed and obviously my right side has greater coordination and dexterity. But what worries me is that it is stronger than the left side, which I can feel during weight training. It is slightly bigger in size too(arm,chest and shoulder). Please tell me what all should I keep in mind while doing exercise so that I can work towards a more symmetric body.

Regards,
George.

Hello Zuzana,
I love your workouts! I incorporated most of them into my workout routines, but I have problem with flexibility. What kind of stretching exercises do you do?
Thanks a lot!

[...] Workout For Absolute Beginners 6/6 | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock… http://www.bodyrock.tv/2009/08/29/workout-for-absolute-beginners-66 – view page – cached This workout has 6 parts so complete all of them back to back in one workout. Remember that as a beginner you have to focus the most on your proper form and — From the page [...]

Congratulations on your excellent site and challenging workouts! Would it be possible to make a section comprised of a list of the workout exercises? For example, Workout A, Squats 40 reps, Pushups 20, Burpees 30 etc. It would be a very quick reference for the complete workout.

Thank you and keep up the good work!

nikos

HI Barbara,

congratulations to your progress! You can do the beginners workout every other day and try to do some cardio in between. Cardio doesn’t have to be jogging, there are all kind of ways to do cardio. Check out FAQ – What is the best cardio workout you can recommend? Write down to your exercise log each day what kind of workout you did, how much weight did you use, the amount of sets and reps and try to do little bit more the next week. Add more reps or sets or use heavier weights if you feel that you need more challenge. I wish you the best luck with your progress.

Hi Olga, I can recommend you Pilates method for stretching. I stopped with the regular static stretching because I wasn’t enjoying it and sometimes I pushed too hard and had sore muscles afterwords. Pilates are like dancing, it’s more enjoyable and you are not only stretching your muscles but also making them tighter and more toned.

I just started working out and I am very motivated by your videos. I have never really worked out before. I am turning 39 in a few day ad would like to lose about 20lbs. I am at 128lbs now. I was wondering how long should I do your absolute beginners work out before moving on to the next recommended steps to get into shape.

Will do, Zu.

Thanks.

Hey Zuzana,

I tried this whole workout from 1 to 6 yesterday, but i have a huge sore muscle problem today. What should i do? Should i skip exercise today or anything i could do to make it better?

Dye

Hi Dye,

you have over done it, that’s why you are sore. You have to take it easier when you exercise and listen to your body. There is no reason why should you push too hard as a beginner. Beginners make fast changes no matter what they do, because there is a lot of space for improvement. Go for a short swim or longer walk today to get the muscles moving without hurting them even more.

Zuzana,

Thanks a lot for your advice, i am definetely going for a walk today.

Hy Zuzana,
this is Elena writing you. I’m an italian student and I just got to the US last week to take my third year of college.
First of all, congrats on your web site ! ! Both you and Frederick are doing a great job combining workout routines, diet and fitness tips ! !
You gotta be really proud of this ’cause in Italy I’ve never come across such a thing on the internet.. and it’s incredible how all this info can really change people habits and lifestyle too!
So I just started this week following your workout routines… I’m no absolut beginners in terms of exercising but I’ve not been exercising that much lately( in the period June-July ) because of my finals ( I just got over with them at end of July! sadly! ) and I’ve done mostly cardio just to keep myself active … I really wanna give it a change now though ! I’m sick of it ! ;) I decided to start with 20minutes interval cardio workout and the absolute beginners workout and regarding my diet I started eating 5 to 6 meals a day… my question is : can you suggest me the best workout routines that I can add together with the ones I already started to follow?
I was thinking about maybe the butt and abs workout and then simplify a little the upper and lower workouts… what do you think?
Thank you so much for taking the time to read this!
And keep on rocking Zuzana !!
Elena

Hi Elena,

I can’t tell you how much I love Italy and Italians are incredible people, always happy and smiling :) Don’t be afraid to try any of my routines and experiment with them. My Fitness FAQ’s will help you to understand better how to use this site and give you answers for most of your questions – if not all of them ;) I am glad you found us, let me know how is it going.

Hi Zuzana- Wow what a powerhouse of strength you are ;-) this site is ABSOLUTELY AMAZING!!!! and if your anything to go by a result might just be in the making..I started waking the body up after having given birth to my second child it was well overdue. Up until now I had been doing the Tracy Anderson post pregnancy workout and Mat workout though found her style a little repetitive and not motivating enough, when i came across you via the net-what can i say i love your style and take, on strengthening and defining ” la temple” all in the comfort of my home…thanks again for your great workout series… from Sunny Down Under Australia….

Thanks Zuzana !
I’m glad to hear you appreciate so much my country and Italians !!:)
Perhaps I could suggest you some very simple italian style recepie
( for example: salad with the most simple dressing in the world: olive oil, apple vinegar and salt- the easiest and healthiest way to go – ;), seafood risotto , fish appetizers just lighlty marinated with fresh olive oil, a little garlic,salt and parsley )… that are great to fit into a regular diet.. and they are way different and healthier compared to americanized italian food ! ;) You can’t go wrong with Mediterranean cuisine :)

well,i’ll definetely let you know how my workouts are going !
Bests
Elena

Hi Elena,

you are absolutely right, the Mediterranean cuisine is the best :) I hope that I will visit Italy soon. Take care for now.

Hi Zuzana!

Thanks so much for the wonderful workouts and motivation! I recently gave birth to my second child and I am very out of shape. What exercises do you suggest for a new mom that would help me drop weight and tone up? Thank you.

Hi Kiva,

I think the best for you is to start with light workouts for beginners. You should avoid for some time exercises for core and especially the balancing exercises. Just take it very easy right now and you can always pay a special attention to your diet which will help a lot to get you back in nice shape ;)

Hi Zuzana,

First of all I’d like to say thank you so much for this awesome site and also for the fact that it’s free!!! I love this workout routine! I would never have liked to admit that I’m a beginner but after the birth of my last 2 children I can’t think of a single day that I put aside time to exercise. I visited your site frequently and planned on doing this but had yet to actually DO it. Then when I saw this routine I thought, okay this is my chance, no more excuses. I’ve been doing it every other day for almost 2 weeks now and I’m hooked. I’ve also started doing your 20 minute interval training workout and I love it as well! I was wondering if you could post another series like this. It was great for getting me going and I’m sure it’ll help many others. I’d love to see more like it! Anyways thanks again for my favorite website! You’re a huge inspiration.

HI Evie,

thanks for writing me. Which routine do you want to see more? The beginner workouts or 2o minute cardio?

I am from Macedonia and I love your workouts.I am exercising at home and I want to ask you is it necesary to wear shoes or I can practice borefoot or only with socks?And I want to ask you about the abs..I have problem with my abs,no matter how much I practise my stomach is soft:.I just want to know which are the best exercises for abs?Thanks for your advice.

Natali Macedonia

Hi Natali,

you can exercise bare foot. All of my workouts will be targeting your abs. You should also constantly remind your self during the day to keep your abs tight, when you are walking or sitting, keep your abs engaged.

Zuzana,

Congrats on your site. I really like the improvements that you have made since you started it. The site is very informative and thorough. My recommendation is to have still-photos showcasing your physique and the transformation that has occured in addition to the videos that you currently have.

It has been interesting to see the progress that you have accomplished since the beginning. I have to definitely say that you have done an excellent job. The commitment to your goal is inspirational.

-Gil

Hi Zuzana.Thanks for your help.I have one more question.Where can we find your videos about streching that are on You Tube?I can not find them on your web site in workout routines.Thans again.

Hi Natali, I did only a couple of them – the ones you can see on youtube, but I don’t have them on the site. We are in process of shooting a new workout routine that is a mix of stretching, cardio and resistance training. I don’t practice the static stretching anymore, because it was hurting my connective tissues and I was experiencing a lot of soreness after my stretching due to pushing too hard. I am being more careful now and I will share my current stretching technique in the new workout that is coming up this week.

Thank you.You are the best.

Hi Zuzana. I have a question about clean diet. How should I eat if my schedule at work constantly changes. Sometimes I go to work as early as 4 in the morning and sometimes stay as late as midnight. Is it ok to eat more than six meals if I have a longer day and how soon after I wake should I eat.
Thanks in advance. Love your website.

hey love the video j/w were your pants are from i love them

Hi ZuZana,
I must say I love your website (so much information) I found it accidentily on YouTube.I was looking for beginners fitness routines but as I am now 64 and alythough I still reasonably fit and active I was wondering if there was any pointers you might have to stop me going too far and maybe doing more harm than good.
Thanks again for a GREAT website.

hi zuzana well how many times a week showed i do it ????…………..and for how long ????…….showed i do all six in a day ????………

one more thing im tring to get my abs hard so ….showed i loose the fat frist and then tone them ??????….and when i start toning how mush time is it going to take untill i see results

srry if i miss spelled something

hope you could help me

Hi Zuzana!!!

Your Workout For Absolute Beginners is very great.
I have aching muscles after the 6 steps. :-D That´s so great.

Thanks a lot!

Best wishes from Germany

Rita

Wow- it’s enough hard for me.
Actually I tried 40minutes program before I started this but it’s so hard.
I’m so painful now but I’ll never stop doing this.
Thanks to Znzana^^

Hi Zuzana –

I just discovered your website from a fitness website called http://www.videofitness.com. It’s a website where people come together to talk all things fitness related, which include workouts, workout instructors, etc. After viewing your workout web videos, I have to say I’m impressed! I would love to know if in the future if there is a chance of you producing pressed DVD’s of your workouts? You are an excellent role model and you would have a good following in the realm of exercise DVD’s. Your workouts are tough and there are so many that would love to learn proper form and fitness techniques from a knowledgeable person such as yourself.

Thank you so much!!

Kali

Hello again,

I really am enjoying this routine you have for us absolute beginners. I can immediately feel that slight, I don’t know how to describe it, good pain in the areas I am targeting. I was wondering if you plan to do any more beginners workouts or should I continue with this until I am confident that I am prepared for your more advanced workouts, maybe even increase reps? I was also wondering what I should do if I am having trouble with form?

Zuzanna,

I have been doing the beginners workout for over a week now and although I still really feel it in my muscles each day I think I can finally move on.

What would you suggest to try for the next workout? I don’t want to go too difficult and I need something with little to no equipment. I have a mat, pilates ball, handweights and a jump rope but that’s it.

Hey Zuzana (and Frederic),

What a wonderful website you have going on, my husband recommended it to me after hearing me whine about how boring my exercise routine was getting, or how I had a hard time sticking to doing it weekly since it had no variety incorporated in it. I have probably come up with every single excuse imaginable not to wake up a little earlier in the morning and exercise due to this single reason.

Thank god my husband decided to put an end to his patience and e-mailed me the address to this site, I’m so excited to try out different work-outs on here, there are so many to choose from!

Keep up the fantastic work, I feel inspired to get out of my warm and comfy bed again!

ps, looking forward to the new video you are working on as well, how is that going along?

Hi Laura,
Welcome to the site! We just updated today with the 500 rep workout – personally this one made me want to get back in bed when I finished it!

Heya,
Just finished the beginners work out and really enjoyed it!
However didnt find it as hard as I was expecting, so was wondering which one of your workouts would you suggest as the next step forward from this one? I will continue with this one for the time being as it has been a fair time since I last worked out regularly, but was hoping youll suggest a slightly tougher one I can do in between doing this one.
Thank you, love this site and you are really an inspiration, all the best x

I really like this beginner’s workout. I’ve seen Zuzana on youtube randomly and was amaze of what I saw and I decided to check the website out. I was too encourage not to try this.

Wow!

this is really great and seems easy to follow. i’m excited to go to bed now so i can get up to morrow and do it before i go out!!

[...] (part 6)http://www.bodyrock.tv/2009/08/29/workout-for-absolute-beginners-66/ [...]

Hello and thanks so much for posting these really wonderful videos… I want to know how long I should keep on with the “absolute beginner” workout before I start to move on to the more challenging ones. Do you suggest that I build strength and coordination for some period of time before taking on the tougher ones… I’m not really sure how to approach all these videos… how can I organize these videos into a workout regime that builds in intensity over time?

HI,
FIRST OF ALL I WANT TO THANK YOU VERY MUCH FOR ALL THESES WONDERFUL VIDEIOS. I really am enjoying this routine you have for beginners.YOU ARE A WONDERFUL AND KIND PERSON.I AM 30 YEAR OLD FEMALE AND MY QUESTION IS THAT I HAVE VERY SKINY LEGS AND I NVER WEAR SKIRT OR SHORT DRESS AS I LOOK REALLY BAD ON THEM. HOWEVER I WAS WONDERING IF YOU CAN TELL ME WHAT KIND OF EXCERISE SHOULD I DO FOR MY SKINY LEGS.
THANK YOU AND HAVE A GREAT DAY!
STAR

Hi Zuzana, I have just watched your workout for complete beginners and just wanted to say how great it was. You make everything so clear and the exercises are well within the reach of a beginner. This is so important as it will give someone new the incentive to continue. I am not a beginner myself but can really appreciate what you are doing. I LOVE your workouts and am trying to emulate your fitness. I workout with a friend in the mornings and although both of us are fairly fit, we still struggle! Keep up the good work and thanks again.

Hello Zuzana,

Thank you for posting all these workouts online. I tend to get bored doing the same routines but I am never bored with yours. I love that there is such a variety to challenge me at all levels.

I look forward to doing many more exercises with you.

Cheers,
Alyson

Hi Zuzana,

I just finished this workout for the first time, and I loved it! I’m a fairly active person, but I never do any strength training, so this workout really made me sweat! I can’t wait to work my way into your more intense workouts! Thank you SO MUCH for all of your fun and inspirational videos and tips!

Zuzana and Frederick,

I came across your site a few weeks ago and I’ve been very impressed!

I’ve gotten out of shape the last few months (in the summer I hike or backpack a lot so I’m usually much more conditioned) and decided it was time to start looking into a new way of working out. I primarily focused on basic cardio before but had started to really consider more weight training exercises. Your website, and your fitness tips have made me feel more prepared to go in that direction and to try new things in general.

I started with the Beginner Series since I am:

a) not in as great a shape as I was and
b) I have a back condition that can be easily aggravated

This workout was really great though and I’ve even passed your site along to some friends who have incorporated it into their workout routines!

I just have a couple of questions for you…

1) I could have sworn that your website had a header for the Daily Workouts and Workout Routines but now you just have the one header. Is there any way you can index your workout routines again so it’s easier to search through them? And if so, can you possibly also index by skill level?

I’d love to get some other friends into your site but they are much more easily intimidated and I think if there was a directory of your workouts by skill level than they might not get so intimidated. After all, we all started out at the beginning!

2) I love, love, love your outfits Zuzana! In a previous post I noticed you mentioned that you had some Lululemon and Addidas exercise pants. I was wondering what brands of sports bras/tops you use?

Thanks a lot for your great site and for making working out so much fun again!

Keep those videos coming!

Hello,

I just finished the beginners workout and I feel awesome! I’m not a person that sticks to workouts (I find it easier to start a workout than to continue doing the workout. After about a week I usually stop doing the workout all together) but your videos are really motivating and easy to follow and I think I’ll actually stick with this workout and then slowly move on to tougher ones ^_^

Thank You!

Like many, I’m sure, I first saw your video on YouTube. I was intrigued. Then, I happened upon another. I was transfixed. Finally, I saw a third a third video and I was absolutely hooked. Thank you (1) for your hard work to build yourself to embody fitness and hard work and (2) the fruits of your labor on your both YouTube and your website.

I am actively looking for the best body-weight only exercises to get myself in even better as father time marches. I’ll turn 44 this year and I’m looking to push my body to its best shape ever.

I’m starting with the beginner routines now. Which routine(s) should I progress to next to keep my progress moving forward.

Thank you, Zuzana. Love your BodyRock. YOU rock!

Tom T.

Hi Zuzana! I am very interested in working out watching your videos but I don’t know where to start from, how many times per week,I will start with the beginner videos, what do you think I should do next? Is there an order of your videos that needs to be followed?

Hi Oana,
Just jump right in – there is no order – you can do any of the workouts on the site :)

Hi!! Zuzana

I´m from México and i have a questions , all the exercise that you made, we have to put the stomah hard?, and if i used to play fotball 10 years ago and i used to do exercise with machines, can i do this exercise and how much weight i have to use for the exercise, my wife and me try to do your exercise but i don´t know how much weigth i have to use for each exercise, could you help me? and we are started with the videos of workout for beginners

thanks and regards

I did the full workout for the first time this morning and feel a little big tight in my muscles now but a good tight. A ton of my friends want to start working out and losing weight this year so I’m going to be suggesting your site and videos to them. Hopefully they will get inspired like I was! Plus I think it’s easy enough for people of all ages and sizes to get started with, especially if they pair a healthy diet with it and keep up their cardio.

Hi Tiffany,
I got your email a few days back but then lost it in when I was cleaning out our inbox :( Send me another email and I will get back to you with some ideas.

Hi Zuzana,

I am from Jamaica, have u ever been here?

I am new to this site and i absolutely love your videos I saw your first video for buns and cardio week while i was looking for good exercise videos and i absolutely loved it. I completed the 1 to 6 of the workout for beginners in one go and i feel a huge improvement, i am excited to do it again.

I was wondering if you have any videos targeted at firming up the bust line, i could really use some techniques.

Thanks

Hello. Im starting the workout for beginners and I was just wondering how long should I do these for before and when should I start doing more challenging intense workouts? I will be doing these about 4 days a week day.

Hi Zuzana,
I am from Colombia, Suramerica
How long workout routine for absolute beginners you recommended to continue with advanced workout routine

I did this workout today, after following the warm-up and then stretch routines posted on this blog (that’s the order it’s supposed to go in, right? I couldn’t remember!). It was a good workout, I learned plenty of new exercises, and it was very efficient.

I am still sore a little from my other workouts over the past two days, and this was an easy enough one to do for today while still giving my muscles enough rest. It wasn’t as intense, of course, which I miss, but I need to listen to my body and let the muscles heal a little more, until I can do more intense workouts again. Hopefully, tomorrow! :)

Thank you for your help, I wouldn’t be so inspired to work out consistently every day if it weren’t for you guys and this site. It is really, very efficient!

I just wanted to let you know I’ve been looking for something like this program. I’ve been wanting to improve my fitness and work towards a healthier me and now that I’ve found your blog, I’m positive I’ll be able to. :)

Hi Zuzana, I started the absolute beginner videos. I started with the 1st one. Should I do all 6 at the same time or spread them out by days? How often do I do them a week in order to move on to other videos? I love your technique and the fact you slow it down for beginners.Your answer is greatly appreciated. Thanks.

Hi Zuzana, thanks for your workout tips and videos, today i started, although it can be said it’s my first time doing workouts, today just after i finished i feel great, feel energetic though a little bit tired. thanks i think i will continue =)

I did it! I can’t freaking believe I did it! I just found your website yesterday, watched a multitude of videos…(tried to do pistols for the first time ever..you are freakin amazing that you can do those!)…I finally did it…I stopped watching from the sofa with a snack and got off my bum and did it! I can just feel its different this time…You have inspired me and given me the tools to do this in segments I can get back into the groove with. I cannot thank you enough! Please keep going and I’m sure you’ll hear from me with every milestone I reach!

Thank you again!

Congratulations for your pistols! :)

You are amazing!!!!!!!!! SIMPLY AMAZINGGG!!!!! My question was that can I do these beginner exercises everyday? and how many reps and sets?

hey zuzana u r just awesome…i was looking for something like this from a very long time.finally i got the link of this site.u r doing a great job gal.keep it up.

i hv some queries regarding the diet.see um a working gal so its not possible for me to follow the 6 small meal/day rule.what can b the alternative way for this.plz let me knw.waiting for ur reply :)

Hi Zuzana! I just had to let you know that I loved this series! My husband found your site and I was a bit jealous that he could jump right in–I am currently 8 months pregnant and so looking forward to getting back in shape as this is our last little addition! Today I found your beginner series, and even pregnant I was able to keep up and complete all 6 videos! For the sections that required laying flat on my back, I simply modified it by using two pillows to support my neck and upper back. For the exercise in the start of this video I am obviously unable to lay flat on my stomach BUT I was able to do the same exercise while being on my hands and knees! I am so thrilled to be able to do your workout even while pregnant! It was just right for me, and I was able to get a fantastic workout and keep up the whole time! I will be using these videos for the remainder of my pregnancy and the first portion of my recovery after the baby is born as I will be able to just simply take breaks in between videos if needed! I am looking forward to building up to doing your advanced workouts! You are an inspiration and I hope that by the time my little one is just a few months old I will look almost as good as you do! Thank you SO much! You got me out of my workout rut and I look forward to tomorrow’s session! :)

Hey zuzana, fantastic videos, I haven’t worked out properly in quite some time and am a little breathless having just followed the workout! I hope my muscles don’t ache too much tomorrow :P

I was wondering if you had any advice when someone should move on from the beginner workout, whether it should be when they don’t find the workout tiring or…?

Zuzana, I’m so glad you created this begginers routine. Me and my girlfriend have been talking about working out for so long but we just didnt have any motivation or action plan to start. But this mourning at 4;30 a.m all that changed when i found your workouts on YOU TUBE. Your figure and strength are such a motivation for both me and my gf. This begginer series is very possible and even challenging for the both of us. I guess thats what its all about. Anyways, I wanted to thank you so much for this website and I look forward to the best summer with my gf because I know we will be in the best shape of ur lives.

I just completed this workout. I had a baby 14 months ago and lost absolutely all of my muscles because I never worked out and sat at home all day long. I am 103 pounds but just very loose & saggy, totally out of shape(I am one of those skinny fat people). Oh, I have ” muffin top” syndrome(when I wear tight jeans the love handles bunches upwards). The last few days I’ve been reading your site regarding nutrition & exercise and I finally did it!! Thank you soo much, you are truly an inspiration. I feel like I have a buddy when I do your exercise and I look forward to doing them all with you… Thank you for making these workouts doable for me, I really needed this.

Hey Zuzana,i’m beginner and i have a question for you…it is possible to be dazed in my work out???
I’m not in top shape but i can complete your work out without difficulty but i’m dazed several times…it is the nutrition…or healthy problem…or just fact not to be in physical form??? Please help me….i stop smoking since 2 months and i wanna find a good health!! Thank you zuzana! And your great!! Congratulation!! :)

Hello Zuzana,
My husband who is a fitness freak stumbled on your website and has got the family hooked. I am the opposite of a fitness freak and had difficulty getting motivated to do anything, but somehow the idea of a short 20 minute workout is not so hard…so I’m doing it! But I have a question: I had a serious knee injury 30 years ago and doing squats and lunges is close to impossible for me. I try as best I can but I cannot bend my knees and put all my bodyweight on a bent knee as I risk rupturing the whole thing. What routine could you suggest for someone like me? I need to lose weight, tone up and get fitter and I know lower body is part of that, but how? Many thanks

This was my first attempt at working out in a long, long time. I was never really out of shape, always skinny. But stress from work, newly engaged and bad habits have caught up to me and I just turned 29. I figured it’s now or never. My goal is to be back in a size 6/7 jean by summer and I am in a 11/12 american size. I have changed my eating habits and watch portions more closely but the exercise scared me since I never had to do it before. I am tall and my weight kind of puddles around my belly and hips. Your site and videos have given me inspiration to push myself and see what my body can achieve. Thank you guys and keep’em coming!

Janeill

thank you!! this was an awesome workout for me… since I haven’t in while, good way to start…so determined to keep it up!! I was able to do all 6 parts and I can feel the burn!!!

I sweated harder with this workout than with my daily jog!

Hello, Zuzana. I started doing your absolute beginners workout on Tuesday. For how long do you recommend that I do this workout? I would like to start on your harder daily workouts as soon as possible, but I’m afraid since I haven’t worked out in a long time.

In 1 week, i feel already to pass at another level. Sorry for my english….I live in quebec(canada) :) I hope that you understand! :P Thank you very much you’re so great!

It looks great but it needs to add an open closed captaining or subtitles since I am hearing impaired. Can you do that? I d appreciate it if you will. Thanks.

Hi, Zuzana! Thank You very much for Your great job! I am so glad to find Your site!! All this week I was doing workout for beginners, but now I want next step. What workout do You recommened to do for medium level? Thank You! Malinky

Hello Zuzana. I LOVE your website! I LOVE YOU! It is simply perfect for me to have found this website. :) It is expensive to get a membership at the gym and OF COURSE always expensive to get a personal trainer to instruct oneself to do that and this in Hong Kong or anywhere. Ive always been a slightly chubby girl and there’s always excuse when it comes to fitness! Now i have no excuse, i can simply do it at home! yay! Hope you have a gooooood day :) :) :) Thank you for sharing all these with us! xxx

Hi Zuzana! I have been watching your videos for awhile now (keyword is watching) and I finally completed this beginner’s series just now! The simplicity and encouragement you bring to these workouts is just amazing and I can’t tell you how much I appreciate them. Here’s to building up strength and working towards the harder workouts!

You’ve change my life or on Croatian PROMIJENILA SI MI ŽIVOT =) tHANK YOU

I just found ur website by accident and…..WOW…..I couldn’t believe you could do pull-ups, you are now officially my hero. I just finished all 6 of the beginners workout and I haven’t felt so good for finishing an entire workout on my own since last year. Thanks for the videos. p.s. how many times a week should I do the entire workout?

You are awesome!

Thanks for a wonderfully informative and inspiring site. I just completed the absolute beginners workout and on a scale of 1-10 would say it is probably a 4-5 in difficulty for me. I’m wondering what workouts I would move on to next to get a more challenging work out? I am moderately active, do karate 2x a week..so I’m not really a beginner, but I’m certainly not advanced either. Working at continuing to develop my core strength and muscle tone, as well as burn fat.

Thank you !!

Hi Zuzana,

I just started your absolute begginners videos yesterday. I just had a baby 3 months ago and am working towards getting into shape. How long do i do these videos before i can move on to the others and what are the next videos your would recommend after doing the begginners video for awhile. You awesome,. Thank you for posting these videos it really is a great motivator for me as a mom who is out of shape.

mahalo

I get a liitle dazed. Its just your body not used tothe workout. Make sure you drink plenty of water, that helps me tremendously. And just keep going.

After the beginners you can just experiment – jump right in. Remember that you can always modify these routines.

I found your workouts first on You Tube. I was looking for some good strength training workouts and was so impressed with your physique. You have an amazing body and some killer workouts. I found this in the archives which was perfect for me. I am getting back into shape and feeling like I did in high school. I needed something tough but not too hard that I wouldn’t be able to complete. I must say I was feeling it the next day. I was sore but I felt great and completed it for the second time this week. I also do cardio and callanetics on opposite days. Thanks for such a great site and you are definitely an inspiration to how women should look.

hye suzana…i have a question same as khaterine…i will love to know the answer…plez…i wanna start yr workout as soon as posible but…im confius abaout the repeatation….do i hv to do the workout…from 1st video until six in one day or just one video in one day…? and if yr answer is one video in one day..i would like to ask you about the repeatation of the video……plez….answer me

hye suzana…i have a question same as khaterine…i will love to know the answer plez

You do all 6 parts one right after the other – that is the full workout :)

hi zuzana

firstly, wow – what an inspiration…and u r a good teacher, these beginner workouts are really well planned and easy to follow…hope u keep on rockin!

secondly, i can follow all six fairly easily apart from the lunges and squats – my thighs and knees will never forgive me! but i’m not giving up…

my question is – can u create a 6 part intermediate workout too, for those who have mastered this beginner course? and can u label all your videos “beginner”, “intermediate” and “advanced”?

thirdly, could you also classify your workouts as “equipment necessary” and “no equipment needed”? i just have no room for exercise machines and such, and most of your workouts on your home page use some kind of large-ish equipment, so i dont know how to advance from this beginner’s workout.

also, how often do you recommend a person does work out, and for how long? a lot of fitness trainers these days are saying not to overdo it, 5x a week for half an hour to lose fat, and 3x to maintain the figure once u’ve lost the fat, otherwise there is a danger of the dreaded “plateau”…what is your thought on this?

lastly, i have to say that you have probably never had a baby, so its no wonder your abs are actually visible! all i have is a jelly belly thanks to two pregnancies, so my Q is – will these workouts give me tight flat abs ever or am i doomed to an overhang?

S

amazing¡¡¡¡ thank you very much for this site¡¡¡¡¡¡ I have been searching for a site like this for a long long time and now that I have done the absolute beginners work out I feel better and healthier¡¡¡¡ thank you very much Zuzana because now I don’t have back’ache and my abs are getting fit everyday. thank you to aim people to do exercise, because your work outs are easy to follow and you do it with us so I don’t feel alone in my personal purpose to get fit¡¡¡ thank you very much. best.

hey i just started doing your videos today. i have finished all 6 beginner workouts :D .. it was a great workout and i can feel my muscles well, but i am in such a great work out mood that i want to keep going. is it bad to keep working out? is there such a thing as to much in one day?
thank you

WOW BABY!!! I did it!! Thanks I’m sooooo happy I was able to do the entire workout without stopping… can’t wait till I get to your more advanced ones. Now those look like fun.. lol wow I’m really happy : ) thanks guys, really thank you and God bless you two for doind this…

OMG!!! This workout is fantastic!!! I did this once and felt the burn right away and was sore the following day. These workouts are so motivating. I have been trying to get back in the swing of my workout habbits and was finding it hard to fit in my schedule. I am finishing my last semester towards my BS in Accountancy and I told myself I have to be in good shape for my graduation pool party and trip this summer.

Zuzana, you are so inspiring!!! You look amazing and you come through the screen as someone who really cares about the health and workout concerns of your followers. I found your videos on youtube and watched them for an hour and started my workouts the next day. I can’t yet complete your high intensity workouts, but it is my goal. Keep up the good job!!

Just wanted to say thank you for these videos. I just went through all 6 and it feels great. I have a LONG way to go toward my fitness goal but thanks to you, I feel like I have the tools to get there! I love the content as well as the personalized tone of your website – it feels like we’re all just a bunch of friends talking about health and fitness and helping each other out. I will be spending a lot of time here in the future. Most of all, thanks for keeping it FREE! I’ll be checking back and letting you know about my progress. Thanks again!

Hi, I just saw these videos and I wonder if are they only for women, or for women and men?
thank you :)

Hi Zuzana:

I started this workout for beginners, but I want to know how long it will last (1 or 2 weeks, to then start the another daily workouts?

Thanks in advance.

Iris

i love this routine! i didn’t think i would be sore the next day when i was doing this exercise, b/c it was so relaxed…not bootcamp like at all, but what do you know, the next day, my inner thighs were screaming and my arms and shoulders were sore..as well as lower abs. hahaha i love it!

I just started this routine last month and prior to today have only done one other workout. The first time I did it my thighs were in agony for 3 days and I had trouble walking, am I doing something wrong? I have a yoga background but am very out of shape and am just getting back into things after a long break. I made sure however that the whole time I focused on keeping my stomach muscles strong to protect my back and trying not to push things beyond my limit. This second time I only did half the amount of squats and I’m using 1 kilo weights so hopefully that will make a diffeence. Also, how many times in a week do you recommend doing this workout? I thought I’d start with 4 times a week but a friend suggested I should be doing it everyday, what do you recommend?

i just want to thank zuzana and frederick i started your workout for beginners yesterday and just finish today and i feel so energetic when i finish. you guys are a great motivation. thank you both.

hi zuzzann good morning i tarted today yayyyy!!!!! im so happy i wake up at 6:oo am. didn’t have breakfasts & i started the exercises wow sens is my first time i guess….. i feel short of breath and light headache but i drink a little water i relax feel better i have a ???? do i need to eat something before i exercises in the morning? i ask because im not a breakfast person and i go to work at 7am so i wake up at 6am to do the exercises is my first time working out i need to know how to do it the right way thankx have a good day hope you are feeling better ♥ hope to hear from u ♥ or any one that can answere my ????? i will appreciated i really want to do this ♥ thankx have a good day every one .

heyy zuzzana ????? for beginners have to do the 6 steps in 1 day or 1.2 then the nex day 3,4 then nex day 5,6 or is all in one day daily routine exercises for beginners, i want to be in shape and i love what you doing is great your work outs motivating me i feel so happy i found you god bless♥

što radiš? :)) poz iz slovenije

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Frederick says:
March 19, 2010 at 4:27 pm

You do all 6 parts one right after the other – that is the full workout :)
Reply

hi zuzana,
i was wondering, i know the workouts u’ve shown are cardio, and full body exercises and def. have started on them but what i’m wondering on is, what is the best way to lose from the chest area?
i’m guessing with ur workouts i’ll def. improve my body all over (legs, arma, stomach…) but anything u can suggest for the chest itself?
i have started the workouts without dumbells and all as i want to first get used to them, in a week or 2 weeks time i will add on dumbells and such, as i’m new to exercise and do not want to start at ur level and get hurt.
anyways hope to hear from u soon. love the videos, thx
xoxo

oh and haha i miss spelled before… instead of arma i meant to say ARMS!

Hi Zuzana (and Freddy!)

Thanks for the site! You’re really motivating to watch and I am enjoying working out with you. I can’t wait to move onto more advanced workouts. What would you suggest as a reasonable next step for someone who has mastered the beginner workout?

Thanks for your reply and for your great work!

Rae

PS. FYI: occasionally I am unable to connect to some of your videos – I get a error message: “Error establishing a database connection”

hey i just started you work out i wanned to know what is the best work out to do to lose my body fat. i am 4 feet 10 in i am about 170 i had 4 baby in last then 3 year so i gane a lot of weight i want to lose a round 60 pound befor the summer end is that possble if you can right back as soon as possble

this can also happen if you’re not breathing properly– your brain will be deprived of oxygen and you get get a bit dizzy or dazed. breathe! :)

I’ve been going to the gym lately, but since I started this workout I just stay in my room and sweat away! I do plan to go to the gym everyday except when I do this workouts at home. I don’t necessarily want to lose weight, I just want to feel strong and healthy, awesome abs would be a plus. :D I feel this workout is a good way to do that, I feel my legs are more muscular than before. :)

I forgot to ask. Since I want to mix it up, how often should I do this workouts and how often should I go to the gym? This is the first time I feel like I can push myself to exercise regularly, thanks! :)

Hi Zuzana, I have a question! I have started the Beachbody Insanity and have been doing it for about 2 weeks! I just can’t keep up quite yet, I found your wedsite and it perfect for me. Since I’m stll in the bigginers stage, how long do I do the bigginers workout? AND, I don’t feel the burn from your workouts, is it because I have been doing Beachbody Insatity? And should I just do more reps in your beginners workouts to get that burn?

Hi, and thanks for the inspiration. The wife and myself are following, starting from the bottom up. ;)

We are wondering though, for how long should we stick to the beginner section?
Untill it don’t hurt any more?? (Cause it hurts every day with big intensity)
We, or I, he he, exercise every(!) morning….with weights on my wrists, and ancles.

I still get tired of the beginners section….

P.s. We do all 6 beginners in one exercise.

Hi Zuzana and Fredrick, I just wanted to let you know that your website Rocks!!! I just finished this beginners workout and it kick my butt!! (i haven’t been as active as I would like) I just wanted to thank you and I look forward to do more advance workouts!!

This kicked my butt! Thank you for breaking it down for us, Zuzana! I have been browsing your site for a few days now and when I found this, I jumped right in! All of your other videos are so inspirational and I can tell that they are going to be tough! I am looking forward to being able to move on to those soon!

I just completed all 6 videos. I feel great. Can’t wait to start another one tomorrow. My goal is to gain weight and maintain it. It’s very hard for me to gain weight unless I am exercising and eating… a lot. Thank you so much for planning, explaining and demonstrating each exercise. I thank you more for the humble motivation.

Zuzana! I`m your fan! I see your videos and are amazing! well I have a doubt because I practise Belly dance 2 hours for week and make jogging 2 hours for week too, so..Can I do this workout everyday? what’s your recommendation? and I have a doubt too about diet because I’m vegetarian :S Can U help me? PLEASE!
Thank U!
xoxo from Mexico! :)

Hi!

Just finished the whole series, feeling really great! The exercises were welle calibrated for beginners, not too hard but still challenging at some parts.

Thank you very much and readers do not hesitates a bit just start now!

Nice day to all!

I’ve gotten through Parts 1, 2, and 3 of the Workout for Absolute Beginners. So far, it’s fantastic. I’ve also accessed Parts 5 and 6 and I’m really looking forward to incorporating those exercises into my workout. Unfortunately, I receive an error message reading “Error Establishing Database Connection” whenever I attempt to contect to Part 4. Any chance you can check that link to make sure it’s working properly? If it’s not your computer but mine is it possible to get a description of the exercises in Part 4 without seeing the accompanying video? Thanks.

I just finished this workout….OMG I CAN’T BELIEVE how EASY and FUN it was…I will continue to workout to the videos until i’m able to balance myself better..I’m sure you have a page for healthier eatiing habits but i’m unsure where to look? can u help me out? THANKS…

Just finished this workout! I feel great!!!
I’m planning on doing this workout 4-5 times/week for about 2 weeks, to build up my strength and then move on to something a bit more challenging, maybe cardio.

PS: Something that might help others: I don’t own any weights so what I did was fill in 2 bottles of water of 1L (making sure there weren’t any air gaps) and used those to workout. It’s a great substitute.

Thank you for the great workouts!
Alesha

I just finished watching these videos. Zuzana, THANK YOU. THANK YOU. THANK YOU!! I find the gym intimidating. Your website is exactly what I have been looking for. I can not wait to get started and see results! I am so excited that I have already recommended your site to two other girlfriends.

Darling Zuzana,

I am 5’5, and 190lbs. I feel great, because I actually finished all 6 videos for the absolute beginner!
Just having finished the workout brings me motivation, and I don’t even want to eat crap, cause it would just put my workout to waste!
And tomorrow, I’m gonna do the workout again! (maybe even later on tonight!) I took pictures of myself in my target shirt (size medium…oh my not a pretty picture!!!) and I’m gonna wait a whole 60 days before I look at them again[or try on the shirt] like one of your articles suggested.
I’m sick of wasting time, it’s always “I’ll do it tomorrow…”. Well, I’ve been saying that for…my whole life, really. I’m taking this as my first step to changing my life, to become what I always daydream to be!

Thank you,

~tai <3

Dear Zuzana,

After I delivered my second child I was in a very bad shape. Its been years since I did fitness and my body became very weak. Your chart with exercises for absolute beginners made me belive that I can achive my former shape and move forward! Thanks a lot – you have been a wondeful inspiration!!

Hello,

I just started this workout, I did it yesterday and I’m sore all over, it’s great! I plan on doing it every other day until I feel I’m strong enough to do something more advanced. I was just wondering, once I’m finished the absolute beginners, where do I go from here in following your other videos? Or can I just pick and choose from the selection you have?

Thanks!

-Nikki

Hi Zuzana!
I just finished this workout and I like to continue to do exercise with you. I wanted to fortify my ass and my boops, whta kind of workout you suggested for me?
I’m waiting for your answer.
:)

XOXO,
Miney.

I started this Absolute Beginner workout a week ago and can tell a difference already. I sometimes feel like I may be doing them a little incorrectly because the exercises get too easy after a day or so. I have had to add reps and add weight to max out. The whole thing (1 through 6) takes me about an hour to complete. I am also wondering what I should keep an eye out for in order to move on to something more advanced. And what would be a good place to start for a post-beginner not quite intermediate workout.

Thank you for showing us a realistic way to workout. The simplicity of it makes me excited to do more.

Thanks again,
Justin…

Just finished beginners workout 1-6, and i feel amazing!
Thank you !

Zuzana, you are a hero!
Finally I found a webside with free workout videos.
I just did your beginners workout, it was great. I wish I could be so fit as you are.
May God bless you and your abs for doing this for people. I am just wondering: will I kill my fat before I die of exhaustion on your cardio tortures?
Thanks a lot.
Ifka from Slovakia

Anyone know how many times a day to do this?

How many weeks?

Should i use 2 different workouts in a week and alternate?

The ab exercise on Part 6 was very hard to do for me. I felt it more in my legs and back. I was trying really hard on the form to get it right. Not sure if I did. I had a lot of strain in my back. Any tips?? I love this 6 part workout. I can’t wait to try out another.