BodyRock.TV

Hi Zuzana I like a lot this routine, it works very well on the abs.
by the way i noticed you a little more cut (ripped) did you change your diet?

Hi Zuzana,

Great workout :) I think I’ll need to go pick up a baseball bat to follow the beginning part of the exercise.

Anyway, I hope I am not bothering you but I had a question. My upper abs are getting the workout with everything I do, however, I know you cannot spot reduce, which is why I do plenty of cardio on the side, but is there any exercise you know of that slims your sides down the fastest? Like your core and obliques.
I feel like I have almost “back fat” and the only places on my abs that are getting toned is the front of my stomach.
I don’t know what to do to work my obliques and slim down my sides as quickly as possible.

Thank you
Bri :)

Hi Zuzana,

If you don’t have a clubbell what can you use? I tried it with a dumbell but it was difficult switching from hand to hand in a smooth flow. Will a kettle bell work? Thanks.

Hi!

good video but, what should I do if I don’t own a special bat? Is there anything else I can use?

danke

[...] Zuzana – BodyRock.Tv wrote an interesting post today onStretch and Tone Your Body Workout. 1/5 | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

what’s the alternative if you don’t have those club bells..those things are really expensive by the way..lol

Hello Zuzana,
Great workout exercises! Is it safe for the back to do the exercises with the clubbell shown in this video?
Thanks alot

Hi Zuzana. I really like this one. I have a question though. For this workout or for any other, how many times do you repeat it? Is it 15-20 times, 2-3 reps for any of your exercises?
I love your site. You look amazing and you’ve inspired me to work harder at taking care of myself. Thank you for all that you do!!! :)

Ah, this brings me back to my pilates days. Hard stuff to be sure. Nice to see some stretching moves :)

Can I use, usual dumbell ? wich weight ?

I have been wanting to add more stretching and flexibility to my workouts, thank you =)

Derek

Hey Zuzana, I really enjoy your videos, you’ve definitely given me that extra push I needed to get back to the gym. If you want to shoot a workout vid in Las Vegas, let me know. The pools are a lot warmer here too.

Hi Zuzana, I just discoverd your website this week while searching for core exercises.
I am a recreational/competetive cyclist and find a lot of your workouts I can use to compliment what I already do to build a stronger core.

Great site, very inspirational….keep it up!

one thing, I have seen 1 video of Frederick’s progress (after 2 weeks) of the 16 week challange…are there more progress video’s on your site?…I can’t find them

thanks

:-D

Is this good for after the workout? Or is it the same principle of working out like everything else, like cardio, etc. ?

Good idea of stretching!! Can’t wait the others!! :-D

Hello Zuzana!

I have to tell you that I just love your site! It is so inspireing you can not even imagine!
I come from Slovenia and I looooove fitness! About a year ago I started to workout at home, because the fitness center did not motivated me anymore…so I tried some exercises for myself.
I have studied a few thing about working out and the proper nutrition and I am trying very hard to shape up my body. I have a problem in a lower part of the body, where aaaall of the fat is stored. In the upper part I am very very skinny :(. I think I am working in the right direction and you are helping me a lot! Thank you, you are so kind! And not to mention that you are having just the perfect body. I think I have the very same body structure as you, so you are my role model what I want to become one day. I have to say, that I am very passionate about working out and I just love your routines! I am kind of addicted. Keep up the good work, I love your site!

Hi Zuzana,

Thanks, I will incorporate the first move with the Clubbell into today’s workout and try the whole S&T workout Saturday. BTW, bum might confuse some folks better is butt or backside.

I bought one of SCOTT Sonnon’s DVD on Circular Training with Clubbells.

Best Wishes,
–Chris

hey zuzanaaaa :)) i love the new routine but i dont have this kind of weight what can i use instat of this one???

thank u so much..

Zuzana,
Firstly i have to give you kudos for these workouts! I am an avid exerciser but was starting to hit a wall with my exercise routine. I came across your site and it has changed everything! I have been doing your workouts for about a month and i see a HUGE difference. These workouts are just what i needed! With that said i have one question. I see your starting to incorporate the clubbell and i would love to get my hands on one. I looked for it online and its SUPER expensive! Do you know where i can get one for a decent price? Thanks again!

Those exercises are inspired in Pilates method? ]If not, excuse me, I don´t understand much about Pilates… ^^

what can I use instead of a clubbell..

Hello Zuzana,

I appreciate all the exercise routines available from your website. You do a fantastic job demonstrating how to effectively work-out at home. Having just found out about your site, I am anxious to know you will still offer all the exercise videos once you move away. I read somewhere on your site that you will be moving soon.

Keep up the great work!
Take care,
Anna

HI Anna, we will be still updating the site on a regular basis after we move.

Hi Natalia,

this is only the first part of the workout and not a complete workout. You do all of the 5 parts back to back.

Edgardo, I did not change my diet. My fitness level is improving and that takes time, that is why you can see gradual changes on my body :)

For those without clubbells, take a look at the video at the end of this link.

http://www.rmaxinternational.com/flowcoach/?p=610

Also if you can find one of those toy bats made of plastic, you can fill them with sand which will end up weighing about 10 pounds.

Hi Zuzana!Where can we find Body Weight Workout for Abs and your yoga workouts?Thera aren`t in yor workouts on your website.There are alot of videos on you tube or on viddler.com but there aren`t on your site.And the workouts for quick abs to.Could you please put all the workouts on your website so it can be easier for all of us to follow you:)Thans a lot for your time.You are the best.Thank you a lot.Best!

Can you show more excerise using lift machines?

Hi Zuzana and all,

Ray is right and Scott Sonnon of http://www.Clubbell.tv listed three simple Do It Yourself (DIY) Clubbells:

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

You can also look at my link for others. And just go to your nearest hardware store and pick up two small sledgehammers and if they are not heavy enough add some wrist/ankle weights with duct tape and maybe some athletic tape on the handle for better grip.

But remember you are working out with a “club” and bones break so be careful!

Best wishes,
–Chris

For everyone asking about the Clubbell, I just odered a set of 10 lb clubbells. I feel it is a very important investment in my life, my health and my future because I will always have them. I use a 20 lb kettlebll but with such a new exercise I will start with a comfortable level and learn how my body works with it before increasing the weight. You might find them cheaper on ebay idk, but I am studying to be a personal trainer and I love this site and would recommend everyone trying in some way to use whatever Zuzana does for best results, because I do the same thing.

Derek

p.s. Zuzana thank you for talking about Pavel Tsatsouline, I will read his books and I hope they help me pass my A.C.E. P.T. certification

Zuzana, speaking of your progress, I noticed that your shoulders became really well developed over the summer. Is it because of the preparations for commando pull up challenge? What are you doing in order to increase the numbers of reps? Did you employ Tsatsouline’s “grease the groove” method? I read his “Naked Warrior” last week and started GTG for pull ups and it’s been giving me great results so far, but I wonder how well it really works in the long term.

Hi Derek,

I wish you good luck with your certification and thanks for the comment.

plz zuzana reply me.. what can i use weights instat of this one???

Hi Lobna,

You might use a kettlebell for the cardio which is another great equipment or do some other kind of cardio in between those sets. Don’t be afraid to experiment with your own ideas. You might want to use a skipping rope for the cardio part of this workout as well.

Zuzana,

I would lik to know how you got to b so flexible?

hey Zuzana

hope u r okay…well i m very skinny and i want to have a good body what should i do and from where should i start help me out…

thanks

I want to know how can i reduce my tummy and get good curves at the side, coz i hv lots of fat for my tummy and side ways
plz suggest dear

hi Zuzana,
i love your workouts alot.
i tried doing crunches. but my back started to hard real bad. what am i doing wrong.
thanks :)

Hi Zuzana, i have a question.. I follow most of your work-outs and i exercise a LOT.. i go to the gym at least five times a week and play tennis on weekends.. i weigh 112 lbs and for some reason i can’t seem to get defined musles! i would like to know your opinion on why it’s so hard for me to tone up
Thanx so much!

Great control throughout the leg lifts Z!

Hi Zuzana, I would very appreciate if you can show us a full body workout, using just a handy resistance band. Millions thanks! :)

hi Zuzana,
I am still not sure on your definition of “reps”. When you say 30 reps for the Front Swing with the clubbell…..does that mean taking the club from left hand and squat then right hand and squat to equal one rep? Or is that considered 2 reps? If I do 30 reps the way I think of a rep, I would be transferring the clubbell from left hand to right hand 60 times. I just want to be doing what you suggest and so I am either doing way too many or way too few….
thanks so much
by the way, thanks so much for the link to make your own clubbell with piping. My husband made me one and it is awesome!!!!!

response for brianna ^top. not sure if anyone has responded yet… i havent been looking but you might try to change your diet a little more if you want better results. the workouts are good and burn calories and tone your muscles but you wont see it unless your body fat percentage decreases. Obviously carbs are famously to blame so stay away from the white breads but more importantly if you drink alcohol at all that could set you back big time. not saying you do, but if you do drink then your running in place so to say. carbs have 4 calories per gram, fat has 9 calories per gram and alcohol has 7 calories per gram

Hi Zuzana I found one of your vids on You Tube where you are doing the splits. You said it is thanks to a great routine you discovered.. However I cannot find this routine anywhere on your site! Could you help me out!

Thanks and keep up the good work.

I love your style and your workouts, they are original, practical, not boring. I admit I have not explored the whole site yet but I would love to see more toning, stretching, pilates style work out. You rock!!!

zuzana i love your workouts. thank you so much for sharing them with us. where do you get your sports bras and other work out clothing?

Hi zuzana, what weight are the clubbells that you use? if you dont mind asking.

Thank you