BodyRock.TV

Hi Zuzanna,

Are these Kick-Ass Challenges considered cardio or weight training? Because I plan on starting these and i want to know which days to put them into (either cardio or weight training days).

Thanks,
Angie

Hi Angie,

this workout will give you the benefits of both – resistance training and cardio, because you are moving from one exercise to another really fast which will keep your heart elevated for the entire workout.

hi
so on the squats exercise for the kick ass #3…..I have no clubbells. Just use 10lb weights on shoulders and try to touch elbows to knees? Will that be as effective?
thanks

Hi Rebecca,

yes you can do that :)

[...] Zuzana – BodyRock.Tv wrote an interesting post today onKick Ass Challenge 3 – Intro | <b>Fitness</b> Advice, Workout Videos <b>…</b>Here’s a quick excerpt [...]

[...] Original post: Kick Ass Challenge 3 – Intro | Fitness Advice, Workout Videos … [...]

Nice Zuzana!, very usefull! Thanks = )

z…where can i get the clubs from….please !! i really like them…

I noticed that you did a variation of a one arm push-up exercise. Did you see the one-arm push-up video I made last week. Got 16 reps. Feel free to best it.

P.S., how’s the training for the commando pull-up challenge going? You look to be in even more tremendous shape now so I won’t doubt that you can get more reps in than me. Good luck.

Arch.

zuzanna,
if you care about your health ,youth, and all around well being go to this site http://www.energeticmatrix.com it is a program that raises your “life force” by balancing the energetic frequencies in your body. Everything is energy and everything has an electronic vibration. this technology is so advanced it is hard to wrap your head around but trust me if you dont understand it at first keep researching this program until you get it. you will not be sorry!

Dear Zuzana!! First of all thank u so much for all the videos and advices!! U r a big motivation and your site is full of great infos and interesting things. I wanted to ask for your advice. Maybe u can help me. I am 24 years old and a professional balletdancer. I stopped for one year to dance and now I wanna get back in my usual balletshape. I gotta loose about 8 kg. My problem is now, that actually I don´t look fat, but I am very muscly. Specially the legs. I must loose weight, but don´t wanna built up muscles. In all my dancing carrier I was more the “short muscle type”, but I was skinny and tall, so I looked sportive, but still like a ballerina on stage. Now with the 8 kg more I am afraid to make my legs even more muscly, than they were before when I start to work out. Should I run?? or do cardio intervall training?? And maybe eat less protein not to built up muscles? I have no idea what to do.
Thank you,
Sandy

[...] Go here to see the original [...]

Yay! A new workout! I swear, I refresh his page twenty times a day hoping for new stuff to try.

Thank you!

Zuzana, Thank you for giving the one arm prep. this will be very useful in training to be able to do that. I really want to be able to do pull ups yet I can’t get myself there. Umm… Is there something I can do to kinda start me off like the one arm prep? I am not going to worry about it too much right now because I am concentrating on the beginners workout.(thank you very much by the way for that plan I am very excited) In the future though I would like to do this. Keep it up you look Great!

wow.. one-arm push-up.. what’s your training to accomplish that?? that’s one of my goal this year, actually. :D

oh mybad! didn’t saw the whole video when i first commented… so it’s a modified one-arm push up.. :)

Hi Sandy,
the trick is in your diet. If you wont feed your muscles, they wont grow. If you want to keep your muscle tone, and just make your muscles less bulky then eat smaller portions and incorporate some pilates into your exercise program to keep your body flexible. You can still enjoy kick ass challenges and other routines for resistance training without being worried about getting huge muscles.

Hi David,

I believe in energy. I was born in communist country without religion, so energy is the only thing that I actually believe in :) Thanks for the link.

Hi David L. again :)
so I have checked the link, and as I said I do believe in energy, but I don’t like the site. I don’t know why, I just don’t.

Hello Zuzana!
Thank u for your fast answer and the advice :) I am so happy now! With not feeding my muscles u mean to eat less calories, than my body usual needs. Right? Since a few days I am reading everday a few of your tips from you and I already started to eat a few and smaller portions per day. I feel much better and less tired. Can work out more, even if I eat less calories. One other question I have. I work in the night. I dance two shows every night, start to work at 9 pm and come home about 3 am everyday. So that´s the time where I usually eat my last meal. And then I go to sleep about 5 or 6 am. I know it´s a crazy timing, but with my job a normal timing is impossible. Do you think I should skip this last meal, cause it is so late, or is it ok? I have to say that I wake up every day just at 1, or 2 pm.
Thank you,
Sandy

Hi Sandy,

it is basically the same if you work at night or during the day, you don’t want to eat too much before you go to sleep, but you can’t go to bed hungry either, so use your best judgment and eat something light after your work. Working night shifts is really hard so you have to pay a special attention to a healthy diet and drink a lots of water. I am glad that you feel some positive changes already, keep up the great work!

Hi Zuzana,

I tried this challenge last night and managed to do 6 sets in 20 minutes but the last set of one-arm push-ups killed me!

I don’t have clubbells so I used a heavy sledgehammer for the sit-ups, it worked well. And I used a large kettlebell for the squats.

I love the kick ass challenges (I’ve tried them all)! Keep them coming!

Hi Zuzana,

Last Saturday I went to a BodyPump class, at the gym. Now, all muscle pain disappeared but I almost can’t move my left elbow. I think I hurt the tendon, doing triceps exercise lying back on the step… what can I do? How long does it take to be ok again? Is there any product (cream, gel,etc.) to help to solve this?
Do you know if Whey protein helps to a faster muscle recovery? I mean, to decrease the number of days with muscle soreness?

Thanks

Hi! Thanks for this great workout! :) I have a question.. I am a skinny girl and would like to build up some curves and muscles.. Is there any way to make my bum and hips bigger looking and make my tummy small and curvy like yours? I look like a stick and I just want to look more womanish.. Thanks so much!!

Hello Zuzana!

I’m sorry if my English is bad, I’m Portuguese :D. So first I would like to thank you and all Bodyrock.tv’s members, you guys are doing an amazing job and I wish all the best for everyone. Second, one of my wishes is to be very fexible and I was thinking if you could help with that and I’m not that bad, I can do the side split but when I try to do the frontal.. Houtch, it hurts!
Any help is apreciated!

Hi Tanya,
that’s easy, you just have to eat little more and exercise regularly. Weights, cardio, anything you can find on my site. Stick to 5 or 6 meals a day, just eat slightly bigger portions.

oh I think I can do the frontal not the side split…

Hi Vera,

your body definitely needs protein but you don’t need the powder. Food is fine. If you are experiencing pain, then don’t do anymore exercises that could make it worse. You should find out online more about exercise therapy. Don’t try to make up a diagnose for your elbow – that is something you should leave on a professional. I am not experienced enough to tell you what you should be doing. I would personally take it easy for a few days and rest the elbow, eat some vitamins and minerals that might help with the recovery. If the pain won’t go away in a few days, then I would consider visiting a doctor.

Ughh…we’ve got communists advising the president, it’s too bad more people who grew up with communism don’t speak out against it. I bet Canada feels like Disney Land compared to where you were born. Anyway, I actually had a question…have you ever done exercises with felt squares? (or you could use a towel) on a hard surface floor (like hardwood) with an aerobic step. What do you is step onto the felt square and get into a plank position with the step and place your hands or elbows on the step… and you can do a bunch of different moves. Bring both your knees up toward the step at the same time and then back out slowly, or you could do one knee at a time slow or fast (I vary my speed and I set my timer and do one set slow and then one set as fast as I can–it burns!!), and then in the plank position do a scissor like movement and take your legs out to the side and then back in. I also use the felt squares for lunges and squats with weights. Stand with one foot on the ground (no felt) and with a felt square underneath the foot that will be doing the movement–try a controlled side lunge-it’s really effective and it forces you to focus on balance and control. Or apply the same idea to a forward lunge and a backward lunge (it mimicks the same “feeling” as the ice and figure skaters use this as a training method) If you haven’t tried it…try it! It’d be great to hear what you think. Have a great day! :o)

Hi Zuzana,
firstly your exercises are awesome, but you probably hear it all the time ;) I´d like to ask you whether you do any stretching before or after your workouts…I´m not sure, maybe you´ve already said this, but I´ve read just that almost no warm-up is necessary.Another question is how much water do you drink during the day…and the last thing…aren´t you from the Czech Republic or Slovakia…just a little idea because of your name and accent ;)
thank you
Kristy

Hi Stephy,

I have a great memories from my childhood even tho my family was poor, it didn’t impact me in a bad way as a child. The bad times hit me later when I was a teenager and through my early twenties when it was basically impossible to find a job that would allow you to pay your rent and everything else a young person needs, like food :) – that was after communism when the country was still recovering. My sister is a teacher and she can’t afford to live by herself, so she still lives with mom. Here kids are incredibly spoiled like my husband :)

Anyway, thanks for the tip I think I know what you mean. Is that similar to the slide lunges that I was doing in one of my workouts?

Hi Kristy,

I do a light stretching after my workouts, and I believe that cool down is important. I do not warm up every time before my workout. Sometimes I just feel that I am ready to train with out a warm up.
I am from Czech Republic.

Yes, it is similar to the side lunges you have done, and similar to the push ups you did in one of your videos with the towel, which are hard… but I know they are doing great things. Glad to hear that life is better for you :o) Being poor isn’t a bad thing, just look at George Foreman…for all intents and purposes he shouldn’t have been a success, but he has ended up being one. Not having money gives a person character and drive, no? At least you came out the other side of comm. and success will be that much sweeter for you because of that! Have a great day!

[...] See original here: Kick Ass Challenge 3 – Intro | Fitness Advice, Workout Videos … [...]

Ana, I’m portuguese too! I read your name and immediatly thought “Can’t believe! A countrywoman!”. I realise that healthly food&fitness spirit are increasing in Portugal. There was a huge change on the last 10 years in that area: more healthy restaurants, gyms full of people, a new gym every week, everywhere…
I allways show Bodyrock.tv to a lot of bloggers when talking about fitness tips and exercises, maybe they don’t write here a comment but at least they have the opportunity to see something very different and for free. This can make a big change to someone who cares about body and fitness.
Zuzana, thanks for the elbows and protein advice! I should pay more attention to the elbows position during that exercise…

i have a question not related to this workout but more general…the muscles in my arms are bigger than a few months ago (not in a bad way though) but yesterday, i noticed that i have some really light stretch marks on my upper arm (right next to the armpit–i dont know how else to put it). they’re hardly visible but i want to avoid getting more stretch marks. i’ve heard that workouts (i dont know how) can give u stretch marks…wut do i do? i dont want to get discouraged from doing the hard workouts.

btw, i have been spreading the word abt ur site. i go to blogs and stuff and anyone who has questions abt fitness or diet, i gave them the address to this site!

hey zuzana! This workout was tough but I really enjoyed it because it was a challenge. I have a workout that I got from a friend that might inspire you for another kick ass challenge workout. Pick 3 exercises ( for example: burpees, explosive lunges, v-ups)And do each of these exercises in a 21, 18, 15, 12, 9 sequence. So do 21 burpees, 21 explosive lunges and 21 v-ups, then repeat the whole sequence with 18 and so on. Just an idea!!! It was a challenge for me because I try to beat my time each time I do this workout.

All I can say it: OUCH! But a good ouch XD

Zuzana
Enjoy your kick ass workouts and have told others about it.
Question: What city are you doing the work out in?
The view looks wonderful…maybe do the workout on a deck so viewers
can see over the rail to see the waterfront and cityscape.
Sounds like a tourism link for the city to me!
Suggestion: have you seen Namaste Yoga on TV in the USA? This would
be a good model for your next project…power yoga seems like a great
jump off for you.
Keep up the good work.
Mask

Thanks Stephy :)

Hi Maryam,

it makes sense, because your arms got bigger. Stretch marks can appear when you gain weight to fast no matter if its in muscles or fat. You should probably watch your diet more closely. Your muscles won’t grow fast or won’t grow anymore if you won’t feed them. It might be also in your genetics that you get stretch marks easily so you have to make sure to keep your skin hydrated with creams or oils.

your welcome :)

Hi Zuzana.
The squat you did @ 2:00. It looked like your form was perfect.
I do a bit of powerlifting in my routine, but am also 6’7″ tall. So know how difficult they can be.
It is essential to have good form if you want any exercise to be effective, but watching you do them, blew me away.
Not something alot of males/females can do properly.

Where did you learn to do them, and have you ever tried barbell squats?

PS: Do you have any other videos of squatting or deadlifting?
Check out Barbie Barbell (Amanda Harris) when you get a chance. She is another inspiration of mine.

Your reaction to the site was typical. i was skeptical at first. we as humans seem to fear that which we dont understand. But though skeptical i was also intrigued. I have looked into it for probably a year before i understood it enough to want to climb on board. this technology is so advanced that it can help the body to heal itself of anything, they even have a free plan to anyone that is autistic or suffering from down syndrom. many celebrities are on the program such as cortney cox arquite. If you choose not to participate in the program then it is your choice and i will respect it, however i urge you not to be so quick to write it off, i beleive this really is the future of superior health.

[...] original here:  Kick Ass Challenge 3 – Intro | Fitness Advice, Workout Videos … Share and [...]

HI David L.

It does sound interesting, but why does the whole website have to look like a one big scam? I am not saying that it is, just that it come across like something not trust worthy. Are you on the program? Do you know who owns the website? Thanks.

I like you ,you ‘re cool !!!

I finished sport science whatever i like you exercise too much .I do a lot from your website,i didnt exercise about 1 year ,i’m happy to exercise ,i want to be like you ,i have problem ,i gain weight about10 kgs coz’ i move from Thailand to stay in Chile and the food here make me fat ,i want you suggest about eating more ^^

you’re my ideal

Hi Pimni,

thanks for the nice comment. Check out the diet category and my recipes! There is a lot of diet advice on this site :)

the name of the company is emc2. the name of the man that owns the company is stephen lewis. for a more simplified explanation of how it works and a history of the process go back to the site and click on the link to kevin trudeau and hear him explain the program on his talk show. I am starting the program myself very soon. the only reason that i havent yet is because of financial reasons. i will let you know how it goes when i do. if you think it seems like a scam based on some of the spiritual lingo used rest assured that what they are calling spiritual is much different then what most people think of when hearing such terminology.

Hi Zuzana,

I busted my ass and got six rounds with the same weight.

I’ve been following your nutrition tips and workouts for the past 45 days. Thanks for putting them on the Web. I even bought a Gymboss timer through the link. The 20 Minute Interval Cardio Workout is my favorite, I’ve added it to my routine and do it twice a week with a weighted jump rope.

BTW, after reading the comments, I would be leery of and sites recommending Kevin Trudeau. Check out the Skeptic’s Dictionary entry on Trudeau:
http://www.skepdic.com/trudeau.html

Best,

Brian

HI Brian,

it seems that everyone is beating me at my own challenge so far! :) Thanks for the link by the way. Interesting.

Hi Zuzana,

I would just like to say that I think your workouts are fantastic and your strength amazing. In your challenge where you do the one handed push up I am finding this very hard and would like to know if there is an easier version to start off with so that I can get to the point where I can actually do the one handed version. Once again thankyou for the great workouts and the really hard challenges.
Marnie

Oh and one other thing i forgot to mention is that i want to get ride of my love handels. is the only way by doing cardio? is there any other workouts with strenght traing?
Thank You

Hi Zuzana,
I’m new to the site and loving it! This question is not regarding the featured video. However my question is, do you have any tips (on diet) on how I can reduce fat to show some definition in my stomach area. I am a pear shaped figure and am happy with the rest of my body except for the dreaded stomach fat. I know about clean eating, cardio, etc rules but I think I may be missing some kind of advice. I also workout out 5-6x/wk. please any advice is great. Thanks

zuzzane ! i m very concerned about my physical fitness………..please post some link of your video about losing love handles……i have developed quite few……..moreover i like your body fitness……..u have quite an inspirational personality

[...] Here is the original post: Kick Ass Challenge 3 – Intro | Fitness Advice, Workout Videos … [...]

hi ,thanks for your videos,it’s so hard to do ,but i’m tring to learn and do exercises for legs,but can i ask you a favor? i need more exercise for breast ,thank u

Hi Zuzana,

Thanks so much for making this site. You are truly an inspiration!

Rock on, girl!

~Adrienne aka CinnamonCurve

Hy Zuzana,
I need help; I tried to do this one-arm prep push up but I couldn’t do even one of them :((. I have problems with my back so I don’t know if that’s the reason maybe my back muscles are not strong enough. Can you tell me what can I do to prepare and become strong enough for this exercises?
Best, Iva

Zuzana,
Thank you so much for this site…I have been working out on my own over the past 7 months and typically use what some would call unconventional methods…I do bear crawls, run with medicine balls, do pushups on stability balls, run with stability balls etc. Your programs are definitely going to become a regular part of my program now. At first I thought it was just another ‘hot chick’ video site…and thanks Fredrick for the great views :-) But, woman you seriously ROCK. I have recommended your site to 4 different people and I just subscribed today. Thanks so much for the inspiration and very serious workouts. I am gonna go order me a gymboss.

Your Fan,
James

at the end of the video you were just too cuute! you are always cute but that was a giggle for sure :)

Hi Zuzana, I can’t tell what you’re saying when referring to those ‘bat’ looking weights. Are you saying ‘cow bell’??

Also, what amount of weights do you use for your kettle ball, ‘cow bell’, and your free weights.

Thanks!

sorry, just read the script below the video, and see that you’re saying ‘club bell’.

LOL!

Thanks. I would love to know how much weight you are working with otherwise so I can gauge.

Frankie

11 sets with my 5 kilo gymball! Great sweat :)