This was my workout for today and I must say that it wasn’t an easy one. You can see in the video that I was struggling with my balance which slowed me down a lot. I was paying attention to my form tho, and so should you. Always remember: quality over quantity. I completed this circuit of 4 exercises four times in 23 minutes and 46 seconds. The next time I do this workout, I should be faster and have better coordination and balance. If you are going to try this workout, then don’t forget to warm up. You can use my warm up routine - it takes only 5 minutes. You will need a stopwatch, exercise log and water. Take at least 5 minutes after the workout to cool down and do some light stretching. I will see you tomorrow with another workout.
In this workout I am doing the following exercises:
Jump Squats With Diagonal Touchdown
The jump squat is an excellent cardio exercise and belongs to the plyometric group of exercises. Your legs will be working hard and you will feel the burn in your muscles. Try to complete 20 reps. I know its’s hard.
Start standing tall with your feet hip width apart.
Squat down until your thighs are parallel to the ground and rotate your upper body towards one side, reaching down towards the side of your foot with your hands. Try to touch the ground.
Push off of your feet and jump up reaching your extended arms overhead. Try to get your feet off of the ground as high as you can. Make sure that the landing is soft so land on the balls of your feet and not on your heels.
Skater
This exercise will improve your balance, strength and agility. You will be targeting your legs, butt and core. Complete 15 reps on each leg.
Bring the weight of your body on your right leg and extend your left leg behind you and across the right leg. Bend the knee of your standing leg and get low as much as your strength and balance allows you. Don’t round your back, keep your chest up and your shoulders back and down. Don’t go with your knee over your toes.
Stand up and tall again and keep balancing on your right leg. The toes of the left leg are touching the ground for balance. Extend your right arm above your head to create a straight line with your left leg and right arm that goes across your body. Keep your abs and your butt tight.
Bring your left knee up, pointing towards the right shoulder and reach your right elbow towards the opposite hip. Really squeeze your abs.
Bring the knee down and extend the left leg again. Touch the ground with the toes of your left leg for balance before you attempt another rep.
Reptile
Do 20 reps of this exercise total switching the leg. This exercise will target your core muscles, abs, obliques and you will be strengthening your arms and upper body.
Start in the plank position with your hand under your shoulders. Keep your abs and butt engaged and don’t arch your lower back.
Bring your left knee towards your left elbow and keep your eyes on the knee. Revers the movement and get to the starting position. That’s one rep. Now do the same thing on the opposite side.
One Leg Hop Kick
This exercise requires and lot of balance, coordination and flexibility, which might slow you down. Your balance will improve only through a regular practice so don’t avoid these type of exercises. Balancing exercises are great for building your core strength and abs are part of your core muscles. Everyone wants to have tight abs. Complete 20 reps total.
Start by standing tall with your hands up in front of your shoulders. Shift your weight on the outside leg and get ready to hop to the side.
Push off of the standing leg and jump to the side.
Make sure that your landing is soft. Don’t land on your heel, but on the ball of your foot first. Balance on the leg that you just landed on and try not to touch the ground with the other leg.
Bend your knee and bring the heel of your foot towards your butt. Try to get your thigh parallel to the ground. If you can’t bring it that high, then just do your best. Squeeze your abs, gluts and push your hips forward. Your knee is pointing to the side. Keep your hands up and elbows close to your body.
Point your toes and kick the leg out to the side extending your knee. Bring the leg down without touching the ground if possible and jump to the side repeating the whole exercise on the opposite leg.
This part of the exercise is probably the most challenging one so don’t get yourself frustrated if you loose balance. It takes some practice and patience. Instead of trying to get this done as fast as possible no matter what, keep focusing on your good form.
I’ve been slacking for the last two weeks so i’m really excited to get started on these daily workout videos!!! thx Zuzana!
hi zuzana,
ur workouts are awesome. u have been my inspiration for working out. keep up the gud work. can i ask a question? can i use these four exercises in the form of tabata interval training?
Hi Prity
Thanks :) you can use them in the form of Tabata method.
Once again awesome workout. I know this takes a ton of time to put together and as you can see from your viewers – we all appreciate it so much. Is there anyway you could make a link on the workout page that would allow you to just print the workout. ie. The exercise and a brief discription. Often I write it out and take it with me. Let me know. Keep up the great work you guys rock. Also love the idea from the other viewer about you guys making some type of clothing or tank tops. This is a GREAT way to advertise. Thanks
Zoe
Frederick, when will u do a workout video?
hey Zuzana im Adela, I am 17 years old and im really interested of getting fit. I found your web page a few weeks ago and i really like the way you look, i which i could look like that. I dont know where to start or how to start. it would be really helpfull if i can reach you somehow, to get some tips, because im really having struggles. You have an amazing body, i was thinking if you can help me to get like that, i know it takes a lot of time. thank you for your time i hope you can wirte me back. I left my email adress above.
Zuzana, please do some wall papers so I can have inspiration every time i see you.
You are my inspiration you made me change my life style.
Hi Zuzana,
Need to know know two things. Which country are you from…? And when are you coming to the UK. Im a personal trainer myself and really love your attitude and thoughts on training. Often use some of your exercises (Many are ones that are not used so much over here in UK) and am always promoting your site.
Keep up the good work
Nick
[...] progress for me. You can check out the first time that I did this workout and my original time here. I have been reminding you of how important it is to keep an exercise journal and mark down your [...]
Yipee!! I’m so proud! ^_^
My fingers are shaking as I type but I did it. In 24 mins and 38 secs.
Thanks again for another great workout!
That was a crazy workout! My legs are shaky still and its been an hour since I did it!
I know this is an older one, but I like it…I was able to complete this in 17min:03 sec. I had to checked the video again to make sure I did everything as you did, and I did. I have been working on my strength and balance for a while now, so this fits.
hi dear do u hav dvd of ur all fitness program if hav then tell me the name so i can purchase.
Hi Zuzanna.
Wauw, I really admire your body strength! I enjoy all of your videoes.
Actually, I tried this one today. I’m gonna do every next video everyday.
I did two rounds in about 10 minutes, and then I was dead :)
I hope to get better by time.
It seems to be easy one when you see it on video but when you try it you feel like a slouch ;p
@Sylvia — Making these exercises look easy is one of Zuzana’s gifts. She is a powerhouse!
I have done this workout twice this week and am amazed at how much improvement I had in just a few days. I did 2 circuits of the workout on Saturday in 9min 25sec…and again today (Wed) in 7min 47sec! I’m nowhere close to completing all 4 circuits of this workout…I would seriously be puking and probably even pass out afterwards. Not because I’m fat but apparently just in bad shape. Oh well, I’ll keep going and hopefully in 6 months or so I can come back to their workout and kick its butt!
Thanks for another great routine!
[...] – I did the Balance, Strength & Agility Workout. I really enjoyed doing this workout. It was challenging but not quite as physical as many of the [...]
17:58
Loved the balancing! It isn’t something that I usually do in my routines. Very nice switch-up. :)
Dear Zuzana and Frederick.
This is the first time i do this workout, so i had to practise the skater first before starting, and thanks to you guys my balance, strength and agility are so much stronger now, and the time 17 min 23:58 sec. shows it to.
But our diet are so important to, a week ago i change my diet, not that i wasn’t eating healthy i was, but instead of my oatmeal in the morning, i was eating a beef or chicken and vegetables, and 2 days after i could feel that change, (SO NOW I AM EATING IT 6 TIMES A DAY) no just kidding c¨,).
Lol i thought you were doing disco for a second. Great balance workout!
I HAD 130kilos, I’m down to 110 and I want just to live healthy.
I DON’T care how I look, all I want is to get to the average wight for my height, about 80 kilos. Do u know any any good workouts, that can help me achieve that?
Again not good looking, just slimmer.
Hello, I did this workout for the first time today and I have to say wow, I love it. I had to take a break after the second round which I completed in 12 1/2 min. Thank you very much Zuzana
Fabby
I just did this workout today, and I cannot believe my time! I’ve managed to finish it in 22min and 21sec! :) Yay! This is the first time I was faster than you, you always kick my ass! :] It’s not much, just a minute and 25sec faster, but still I’m so proud of myself, cos this means I’ve made some progress! And all thanks to you and your amazing workouts!
So, for this success of mine, i thank you! :* :*
21:11
In honor of following BodyRock.tv for 6 mos, I went back to this workout. One of the first workouts I ever did. It took like 50 min.
I had to take out the jumps/hops today due to my shins smarting from those moves the last couple of days. Even with adding some time in for that, I still halved my time.
Today’s stretches:
Runner’s lunge, lunge w/ twist, standing head to knee and straddle completed as set to one side then repeated. Roll down, walk to plank, downward and upward dog.
THANK YOU!!! I was viewing your website last night and reading about all your articles, and one article stood out to me that we can change NOW if we put our mind to it. Today I am beginning to start to follow all your workouts. I just finished the first workout on your site and it kicked my butt!! I want to thank you, this web site is a gold mind. You have an amazing body and I hope to be as fit and strong as you in the future. THANKS!
Hello Zuzanna and Frederick, my husband found your workouts on youtube a couple weeks ago. Since then I’ve been watching them and scouring your website. I have purchased my interval timer and look forward to it’s arrival soon. I decided today was the day to start my first Zuzanna workout, and I decided to start from the back and work my way forward. It’s nice to be able to find a workout of yours and see that it was a challenge for you too, once upon a time =) It was definitely tough, but I’m all sweaty now and happy to have it under my belt!!!
Thank you so much for this website… there is nothing so great as having soo many workouts to chose from. No humdrum here, like there is with a DVD workout that never changes.
I wish you both the best!!
Many thanks again!!
Sandra
P.S. I didn’t use a stopwatch (tho I should have), but I just kept re-watching the video while I did my workout… I think I watched it about 4.5 times. Not too bad for a beginner!!
Ok so your actual time is break and drink included or time is paused there? Cause if it is not paused i suck lol and im not exactly the most unfit person oh well i can only get better i guess.
Hello there !
I was looking for some kick high so I picked that one.
That was my workout for today I focused on my form.
Nice :)
My time 20:55 I did more reps as I got lost at one point.
But my goal is there : I am sweating like a pig.
Thank you Zuzana and Fred.
I go now do my stretching and then have a cold shower.
Have a good day :)
Kisses and hugs to Charlie and Calie ;)
Just want to record my results : )
May 25, 2010 I completed 2 rounds and stopped before cardiac arrest, lol
Looking forward to dothis exercise. Your a great teacher and have an amazing body. My insipiration. Keep going.
Your gREAT
omg omg i did thid workout before and i late 29:21 min and today i did it in 19:14 min and……… tha means that i beat u well now you are stronger and faster and all that things but i think this is an amazing progress thanks for the videos this help me a lot. i´ll keep exercising i promess so thanks and all wrhite later xoxo.
sorry 4 my inglish im from mexico.
Hi Zuzana,
Could you please let me know if one rep is after you’ve completed one on each side or after you’ve done both right leg and left leg. Thanks. I just want to add I’m just starting my first workout with you, and I am pretty excited to have discovered your site as you are a real inspiration. I am going to start your daily workouts right from the beginning and work my way to the present. Also, is there a reason why you have stopped posting your daily workouts, as I’ve just discovered your site and am real excited to be working out with you and would hate for you to stop! Also a little bit about me, I am looking to loose approximately 20 pounds so here I go! Keep up the good work and you look amazing!
ahoj Zuzana,
I love your workouts!
I’ve just started exercising. This one was my first workout with you. I did it yesterday :) I’m going to do it every day. I start with your first published workout and I’ll do them all. I’ll skip only this ones for which I don’t have equipment or I’ll change them a bit.
I’m also jogging, rollerskating and swimming, but not every day.
You can really motivate me to work on my body :)
thanks,
Milena
ps. i haven’t read all yours tips yet, so i’ll just ask. when are you exercising? i never know how long time after eating should I wait to start workout. I like to practise in the evening.
[...] Today I did the Balance, Strength, and Agility Workout. Although Zuzana completed 4 rounds I still don’t see myself quite as advanced as her and I [...]