BodyRock.TV

Great workout, i plan to try it this afternoon, Wish me luck!

I’m not up to your level, but I’m still going to workout everyday with you, thanks so much for these workouts, maybe I’ll get as fit as you with consistently working out with you

Awesome, Im going to try this today

Hi Z,

I dont know how i came across your videos but i have fallen in love with your website and really apprciate the effort that you and Frederick have put into this. I am pretty fit myself and work out 4 times a week, but lately i have become very bored of the gym. Your work outs have made me excited again. Thank you. I will definitely be following your daily workouts. I admire your steadfast commitment to healthy living, you have inspired me to keep motivated. I have shown a couple of my friends your website and they too have become hooked!

This was a great idea btw (posting your daily workouts)…i am looking forward to tomorrows workout!

I have one question, do you take any protein shakes following your workout or do you simply time your meals and have a post-work out meal instead of taking a protein supplement.

Thanks a mill. Keep up the good work. You’re a great inspiration to want to better myself and stay committed.

Mel.

I love it! i love the daily workout thing. congrats, you guys are doing amazing.

Hi Mel,

thanks for writing me. To answer your question, I don’t take protein supplements. I just eat regularly. I have tried protein supplements and fat burners in the past, but I haven’t notice any difference what so ever. The only thing that is helping me to see good results is regular exercise and healthy diet.

Hi Zuzana,

THanks for posting your workout…I juat finised, Oh my…You worked me out..I am so Glad That You ae willing to post your daily workout. I really appreciate it. You are an inspiration…..and please thank your hubby for the team efford:) see you tomorrow, can’t wait:)

I love love love your website ! I have discovered it 2 months ago and you have helped me so much..you are a great inspiration THANK YOU SO MUCH !

Thank you! I was so excited when I read that you were going to start posting your daily workouts.

Zuzana, have you considered, or would it be possible, for you to film one round of your daily workout in its entirety so we can see all the exercises strung together with the rep range you are doing that workout? It would be the same thing you did for Challenge 3 workout. It would enable people like me who would actually like to work out with you. :) Thank you in advance for considering this suggestion. :)

Ow my god this looks great, i have been waiting for this all day and its come in at 10.40pm to me in cyprus carn`t wait to do it, im going to getup first thing in the morning to do this workout, thank you so much.

Wow!!! This workout looks intense and so awesome! I don’t think I’m quite ready for it yet, right now I’m doing your Summer Fit 6 Week Program. Hopefully that will prepare me to begin working out with you. I can’t begin to explain how much of an inspiration you’ve been to me, but maybe my new post on my site will ;) http://unbridledenthusiast.com/2009/10/14/fitness/

I really appreciate your and Frederick’s dedication to health, fitness, and us!!!

Y.

Zuzana, Is this really all you do for your daily workout? It was a great challenging workout for sure, but it seems like 23minutes is not enough time to get results like you have. I love circuits and High Intensity Interval Training, which is like this workout you just put up but man its hard to believe! Let me know!

You’re my hero! Seeing your videos have inspired me to become stronger.

So thank you. :)

Hi Yelena, Cool stuff :) Thanks for the nice write up – we are very happy that you are enjoying the site.

Hi Zuzana,
Thank you sharing your fitness & health knowledge with us!! I love this new concept of posting your daily workouts and Frederick, the black-and-white pictures of Zuzana are incredible!

I have asked about the stretching routine that you used to help you accomplish the front splits in your youtube video. Yesterday, I was was watching your Warm up routine video. I noticed that other people had asked the same question and you responded. I can imagine that you probably did not respond to my inquiries because you had answered the question more than once already. ;)

The difficulty with this site is that there is no way to search ALL posts to find responses made by you or Frederick, specifically. That feature would be so helpful. I have read several of the posts on this site, but reading posts video-by-video is a very long process. Unfortunately, when I have a question, I do not have time to go through every one of your videos to see if it has already been answered. And that is why I did not realize that you had already answered my question.

Now I have a different question :D Is the Stretch & Tone Workout similar to the routine that helped you do the front splits?

Thanks again! B

Hi Kaleio,

I will answer this one. Filming the whole workout (without editing it down for time) everyday was our original plan, but we don’t have the computer power for that at the moment. To give you an idea, it took us almost 8 hours to get this post up today – and the video was just barely over 6 minutes minutes long. 25 minutes or so to shoot the video (or however long it takes Zuzana to do the full workout in real time) then the photos, then logging and transferring the footage, the edit, render, export, YouTube upload, processing, thumbnail upload, writing the post, updating the site and finally hitting the blessed publish button. We sometimes have delusions of grander and contemplate 2 videos a day, but reality quickly crashes in :) Basically the longer the final video the longer this whole process takes. We are seriously looking at the idea of creating a DVD workout where Zuzana would lead people through all the reps of a full workout, but it’s an option we are still looking into. I will keep you posted!

Hey Zuzana!! Even though your workouts are great and you are a phenomenal instructor I’ve always wondered why Frederick hasn’t ever instructed some of the workouts. Does he prefer to be filming rather than demonstrating? Actually Frederick you’ve answered other peoples questions and if you want you can answer this one too.

Dear Frederick,
A DVD would be a great idea, in fact a series of DVDs compiling all the workouts and updated as regularly as you can: that would be a good ticket. Many people would buy your DVDs; you guys are so easy to get along with, inspiring, enjoyable to workout with.
Of course, how, exactly, you could actually swing it will depend on you; almost certainly you will have to expand your team, at least temporarily. In time, once established, the DVDs would more than pay for themselves, and then the market would exhaust until your next product.
You and Zuzana are in a fine position to help out many people — and you have been helping so many people right from the start. So it is really all up to you and what you two are comfortable with being challeged with.
On your site you speak not only of exercises and physical fitness, but also nutrition, and perhaps most importanatly you address issues of how the ordinary person can find balance, peace, and well-being on a daily and sustainable basis. And you do this from a very practical stance which is harmonious with just about every living being, the most up to date knowledge, lots of creativity and enjoyment and without any offense to anyone, but lots of benefit to all. No one else has ever really tried to share all of this at once, as far as I know. Certainly not in our times, in this version of reality.
Thank you, Zuzana, and everyone on your team. May your lives every day, and the lives of each and every person who comes to your site, continue to improve in every Good Way and just keep getting better and better.
Good Life!

Hi Zuzana/Frederic,

I just discovered your website when I was looking for some workout programs and general fitness tips. Your site blew me away … what an amazing website you have with all the information I needed. And what a great body you have also ! Please keep up the good work and be an inspiration for us.

I’ve just watched todays workout …It seems very challenging but still I’m wondering … is this enough workout for one day or do I have to combine this with additional workouts ? I’m still very new at this so please forgive my ignorance :p

I’ve just started dry-training one month ago … and it’s already showing … the problem is that it’s getting very repetitive and it’s becoming very hard to commit myself to do the exercises. Therefor I was looking for some different programs which led me to your site.

Feel free to answer my post if you have the time :) … if not … keep up the good work !

Thumbs up !
K.

I started the workout, but i could not finish it, i only did it twice instead of four times. This stuff is very hard…whoo
thanks zuzana and Frederick

Nelita

Zuzana,

Thank you for being so real. I thought I was the only one that was off-balance when starting a new circuit but convince myself to “stick” with it because it will make me stronger and I will get better. It’s so good to see that I haven’t being working out and sticking with it in vain. I cannot tell you how much I appreciate your site.

Many thanks,

B

Great challenge, Zuzana! Thanks for sharing. Fredrick’s photographs are exceptional. I enjoy photography myself and appreciate how still shots can help people to learn the correct form. Good addition to the videos. Your inspiration is contagious! :-)

gonna give it a shot.. hope i’m back tomorrow :)

Hi Zuzana and Frederick,

This is a great idea and a full video of the workout would be just more “icing on the cake” and as far as I’m concerned not needed.

BTW, when I first read that you planned to almost real time your workouts I figured you were trying to drive each other crazy, as the editing alone would be brutal!

I like the black and white still images!

Elsewhere Zuzana mentioned you didn’t ship all that weighty equipment and plan to do mostly bodyweight workouts. I’m sure you are creative enough to do that. But, this gives you a opportunity to use simple weights like bottles filled with sand or water. And a plastic baseball bats (bought online) can be filled with sand and will be some where near 5 to 10 pounds, depending on the size and shape. There is one bat which has a screw on end cap which would be real easy to fill with beach sand and would work great! These bats aren’t good for heavy swinging and pounding against stuff, but the ab workouts, like “paddles”, etc…probably would be fine. And at Amazon they have it as “MLB Bat & Ball To Go”

On a different subject: do you folks have T-Shirts for sale? You could set it up at Cafepress pretty easily and I would buy one or two (black ones). You could use the logo with the two arms flexing and bodyrock.tv! They would be fun and cheap advertising off line. I was looking for some online and found the very first video you folks posted at bodyrock…the word fun gits Zuzana laughing pretty hard in that one. 8-)

Best wishes,
–Chris

AWESOME!! FOUR ROUNDS?!!? You weren’t even sweating. I’m going to do this workout tonight,but, not for 4 rounds. I’ll do 20 reps per for round 1,and then 10 reps per on round 2. YEAH-I CAN DO THIS! Gradually work up to doing 4 rounds in the next couple of weeks. I think I’m going to enjoy doing this one, more diversity for a total body workout. Also, Zuzana,you look FABULOUS! I can see that from when I first started your site a few months ago,your entire body has more tone,and definition; arms and abs are to die for. Has Frederick’s arms developed and toned during this time as well? You know holding up that camera can get a bit heavy. LOL. Just teasing you a little, Frederick…. THANKS A BUNCH.

Hey Zuzana!

This looks like a really great workout, and I’m excited to give it a try myself. Unfortunately I just got my wisdom teeth taken out earlier today, so I need to take these drugs that make me feel dizzy, and my arm is still sore from the needle. It’s hard enough as is to find something that’s healthy that I can actually eat at this point. But anyways, keep up the great work! I’ll have to catch up later in the week : P

Best Wishes,
Sean

Hey!

I really want to know where did you get those gloves? Is it golf gloves? I saw you these gloves before with other videos.

Thanks

OMG 29 minutes, and do I get a few back if I fell down completely from losing my balance and got back up and repeated it? I gotta go get a towel, Im dripping sweat! Love it Zuzana – I burn more calories from your circuits than from anywhere.

LOVE IT! Waited for it all day but didn’t receive in the Florida until 8:00pm. Will have to wait till the a.m. The pictures are extremely helpful since I write down the entire routine and then do it. I have very little room to workout near my computer. What is up with those flies? All the best to you both.

Ahoj Zuzko!

I only discovered your website 2 days ago and even though I’ve neglected doing any kind of sport for some time, I’m hooked on this site! This is a fantastic website and a very big motivation to anyone who wants to start training. I have 2 small children and really need to start getting back to shape. Seeing you and your amazing body makes me want to start straight away. Thank you and Frederick for all the hard work!

And by the way I started working out yesterday and today I can’t move! My whole body is aching!

Mejte se krasne na Malte a hodne stesti!

Gabi

Hello Zuzanna:)
Wow! I was looking for some new ideas for my own workout and I came across your videos on YouTube. I can say that I’m in a great shape but your rutine is different and this is what I was looking for. This morning i did my (well not mine:))abb killer workout and I love it!
From now on I will be a regular at your website. Thank you so much:))))

Sylvia

P.S. By any chance are you familiar with Lithuania?:)just a question:)

Zuzana and Frederick, you both are fantastic individuals and thank you for your willingness to help others like me continue to workout everyday. I will try this workout tomorrow. Hope you are enjoying your new place of residence and I will see you at the next workout! :) Keep it coming because I appreciate and use it!

Thanks so much for sharing your workouts. I am a fan of high intensity interval training which has helped me lose 12 lbs of fat over the past few months. I feel great and I have just started the Eat Clean philosophy. I am never hungry and I am eating more protein…no supplement needed!

You both obviously are working really hard at this and I appreciate it so much. The endless variety that I am able to incorporate into my workouts is amazing. I have done complete routines and also pieced together parts to customize a routine for myself.

When I work out at the gym I can see my muscle definition (girl, my stuff is on point!) and, while doing one of your routines, a personal trainer asked me where I had learned the things I was doing. I told him, “Body Rock dot Tee Vee!” He was eying my GymBoss as well :-)

My body is getting to be the best it has ever been, my toukas is shaping up wonderfully, and I am strong. My energy is through the roof and my ex (whom I hadn’t seen in 2 years) recently told me that I looked BETTER than he remembered.

All I gotta say is LADIES, if you want to get the BOOM back in your body, do these workouts!

zUZANA & fREDERICK ….I LOVE YOU GUYS !!
THANKS FOR ALL YOU’RE EFFORTS AND DEDICATION!!
I SPEAK TO EVERYONE I CAN ABOUT U’RE SITE, (THAT I DESCOVER BACK IN FEBRUARY)…AND WITHOUT NO DOUGHT YOU ARE THE GREATEST INSPIRATION.

I love the shots in the end of video, that is a great idea
….great photos of “correct form” indeed!!
i have not try todays routine…yet..

Hi Zuzana!

I was just wonder what your body fat percentage is at currently. You look so amazingly ripped!!

the best

That was so fun, thanks for posting it! I admit I’m not a fan of balancing exercise like the one leg hop kick, but I gave it my best, even though I felt like it must have looked sloppy. I’ll keep the practicing in the meantime, and we’ll see if it hurts good tomorrow!

Hi Bade,

the Stretch and Tone workout will definitely help with your overall flexibility, but if you want to be able to do splits, then you have to practice splits :) It is that simple. The most important question is ”how intensively” if you are doing static stretching then don’t push through a lot of pain. You can damage your connective tissues which will result in less flexibility. You have to be patient, it takes time to get flexible. There are all kinds of stretching techniques. Contract – relax stretching suppose to be really good. Deep stretching is a great method as well. People who practice yoga on a regular basis get flexible and strong. Dynamic stretching is also good to incorporate. My advice is to stretch a little bit every day, try different techniques, but don’t push through pain. If you feel that you have overdone it, then take one or two days off and do just a very light stretches after your workouts.

Hi Zuzana and Frederick,
Thankyou for your fab exercises and nutritional advice.
I have very dodgy knees. Clicky and can sometimes hurt, I take glucausomine and chondroiton plus EFA but just a bit concerned about the low squats as in exercise 1.Can you give me any advise. Am i better to adapt and keep my knees no further than parralel to bottom. Can also hear them click on the skater. No 3 exercise. Would really appreciate your input. I exercise regularly and am fit and strong but do have this problem.

Many thanks

Fran

THIS IS GREAT!!! I love to watch your workouts.. I’m a PT/ aerobic and fitness coordinator and always get new fresh ideas from your website!!! Combining the balance,strength and cardio in all my workouts is very important, so this workout was especially helpful.. Thanks, and keep moving!

Debbie

cool exercises my best coach

i m a day behind…but i m gonna do this today for sure!

thanks zuzana

I have been trying to do these work outs its soooo hard. You are one strong woman. I love the youtube videos however I do a few reps and then im all out. Keep up excellent vidoes

I love your new video, such creative new moves, never seen any movement like the reptile before. It’s a really great whole body movement and stretch, and large range of motion. This is the best kind exercise of for all of us. And the step by step picture breakdown is just great.

If you do create a DVD length video, you may want to consider direct video on demand sales. Amazon video on demand would be an excelent distribution method. No need for physical DVD fulfillment.

Hi Zuzana & Frederick!

I just made it through this great workout!
I did not now that, but I can say that my balance is pretty good.
It is a great workout, although I did not sweat much. I watched my good form all the time!
I found jump squats the most challenging, I was catching my breath at the last ones.
The Exercise I like most at these routine would be Skater. I can really! feel the burn in my legs while doing it! And I can do that exercise quite good!
I suck at One leg hop kick, but not because of the balance, but because of not be capable as high as Zuzana for example. I am not that flexible :(. Yet.
All in all I am happy with this workout. i did 4 rounds in 18 minutes.

Can not wait till tomorrow`s workout!

Thank you a million Zuzana & Frederick! You are my motivation and inspiration, love you!

All best, “see you”

Tina

Great workouts! And awesome routines! Thanks! You are really a smart trainer.

I have a question; one you may want to take up for your viewers. What is your opinion of 10-minute challenges as a way of working out (Hindu Push Ups on one day; Burpees the next day, and so on).

What I am saying is that instead of dividing 3/4 exercises into 20 minute workouts like you do here, why not challenge yourself to do a one 10-minute workout (say Fingertip push ups and see how many you can do in 10 minutes) with a different exercise each day? Do you think this is an effective and time-saving way to work out? I was interested in your opinion.

Hi Victor Rodriguez,

I like that type of workouts with one challenging exercise only as well and I will incorporate that into my exercise program for sure.

Hahaha, you should put all these videos together and make like a dvd. This is really a good program you have here. To tell you the truth, I’ve kept up all this way with your videos. They all do work up a great sweat, especially when your already fit. Its a workout for everyone I say. Keep up the good work!

[...] The rest is here:  Today's Workout – Balance, Strength, Agility. October 16, 2009 … [...]

OH MY GOODNESS!!! I did it. Yesterday’s (Friday),I did last night;at first thinking it looked too easy. I was wrong.NOT SO EASY! My favorite was the Reptile,although, my form may not have been as good as I would have liked; I’ll work on that for sure. Now,today’s (Saturday) workout was a thigh burner. I worked in some jump ropes to catch my breath. I really liked the One Legged Walk. When I reached the plank pose I was doing a push up;when I switched legs my husband said I was doing it wrong because that wasn’t how you did it. I kept the push up in anyway. It was tough. I have a question. How do I incorporate a weighted workout with a “DAILY DO”? I really like a weighted workout because of the results I see it does for my body,but I would be too exhausted to add a DAILY DO afterwards. I have never enjoyed utilizing workout videos,they become boring and the instructors are never breathless. I am actually having fun and appreciate that you never belittle others less than perfect performances. I feel encouraged by your peptalks for us not to give up. THANKS A BUNCH.

hi, zuzana
just a quick question; how long are you going to do these “daily workout videos?” please respond! thank you!

~Ava~

Hi Ava,

These daily workout videos is now the main feature of the site.

I come from a martial arts background (a humble one!) and I found this workout to be reminscent of that, and therefore it was super fun! Thanks Zuzana!

I’m not that good, just did two sets and some jumping rope :(
Anyway I won’t give up! I really like the idea of the everyday workout, and love the fact I don’t need almost any equipment. Keep posting, I will definitely read… and practice ;-)

Maria Teresa

Hi there,

I find the last 2 workouts that you posted phenomenal. Mostly because you use your own body weight without props. This way I have no excuse to not do it as all I need is the desire to workout. So it works wonders for my motivation. I found body weight exercises work wonders for my body. Love the creativity in your videos. It adds the element of fun to exercise and mental stimulation which is #1 to stick with it. Thanks!

okay, thank you
these are really helpful and challenging…

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.

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!

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.

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 [...]

I am starting with this one and then get up to your current ones. I looked easy and when I tried it, wow, I was sweating like crazy. This beats going to the gym for an hour just to get up to this type of sweat. My time was 28 minutes.. around there. I couldn’t breathe by the 4th round but I pushed through. You are a great inspiration!

Hi Zuzana,

This is my first day starting your workouts. I am sweating like crazy! I completed 4 circuits in 18min and 57 sec, so I am very proud of myself. My goal is to get to a healthier weight for my height (Im currently 140lb, and 5ft.) Your youtube videos really inspired me, and I hope to become an inspiring BodyRocker one day!

29’05” ….the jump squats are a killer…the rest seemed like ballet comparing to the squats….I completely lost my breath during the 4th round but I managed to finish. I’ve been following your exercises for 3 weeks now and I’ve changed the way my legs look ;D I still have to work on my abs and my upper body….I suck at push-ups but I’m trying :D Thanx for the workouts, they’re addictive!

I wanted a new workout of yours today so I jumped back to the beginning and gave this one a try!
This one was so fun and challenging! I’m trying to keep off of my shoulder as much as possible so this workout was a perfect choice. I finished in 17:13

You should revisit some of these more often! Got some oldies but goodies :)

I used this one year ago as a standard to check in on when I started bodyrocking. The first time I tried it, I could barely do half the workout – I had to cut the reps in half for every exercise. 

I did it a couple days ago, and had to add a total of 40 reps (threw in some reverse pushups) to make hard enough to push me. 

I haven’t hit my goal weight yet (not enough discipline the last year), but I have made significant measurable progress, and it’s incredibly satisfying!

Ufff didn’t think I would finish it after 3km/18min run, but I DID =))), happy happy happy.
19:34 min. Great workout!!!  Running back home was not an option after this, but a fast walk was ok.
Thank you guy! You inspire me to push my self and I’m much stronger than I was a year ago.
Lots of love!

I just started this workout today and I plan to follow through and do each workout each day.  I hope I can look even half as good as you by the end of my summer… :)  Thanks for posting online. 

Did this one for today, finished 4 rounds in 19 minutes and 49 seconds. My goal was to do it under 20 min. so yay!

I am introducing a friend to Bodyrock and so where else better to start then the beginning!?!? ;) Thank you for all you guys do! 

Oh my God… This workout kicked my butt Zuzana D: I was a nice slab of trembling jelly at the end of this, and I couldn’t bear to do one more round… I did 3… At the end of 2 rounds I was faced with a tough decision… Spare myself or let myself die doing another round. I chose the latter. I did 20 minutes of high intensity jump roping before the workout… 
5 minutes free style
30/10 sec. x 6 rounds of high knees (oy)
5 minutes free style
50/10 sec. x 6 rounds of 1. Jump rope Jacks 2. High Knees.
That left me primed for this workout… And boy, it felt so good to be a piece of jelly lol. Last time I felt like that I lost 5 pounds in one week. Here I go again :) To lose the 20 pounds! I like to do my high intensity cardio before strength because I push myself way harder when I do strength after cardio. Cardio gets my adrenaline going I guess, and I just attack these workouts, and I get the best benefits this way.
I finished 3 rounds in 24 minutes and 36 seconds.

I did the same thing a few months ago hahaha. I did this workout three times :P

while you’re on a burpee trip, i am revisiting old workouts, and it’s fun .We’ve been doing a lot of interval lately so it was nice to do one like that.
It’s a very challenging one because i always lost my balance, and wanted to do it properly so i took me 29mn and 50s and a lot of doubts on my form.
Good sweat. I had to remember how to do lateral kicks, we did them when i was doing viet vo dao (i was not very good at it).

9/14/11:

After a FIVE day hiatus due to illness, I did this one today in my apartment.  Our gym is under renovation, & I miss the patio where I can jump rope & jump squat without being concerned about my downstairs neighbors.  Anyway, I did this with my new 8# Dynamax fitball (like UGI) for the jump squat touchdown & reptiles.  Reptiles on the fitball are WAAAAY harder then regular ones.

17:30.  I’m happy to be back!

Thanks :)

This just finished this workout for the first time being on bodyrock and I loved it. I finished in 24 minutes and 46 seconds. I feel great. 

Thanks!! I think I’m going to be doing these workouts everyday

Did this last night..14:27 i was dripping in sweat

Greate work!

I just started today.  Did this workout in 16:27.5.  Can’t believe it!

I just started today.  Did this workout in 16:27.5.  Can’t believe it!

My time was 16:48. This workout felt so good. More like a stretching routine than a “workout.” Ahhhh. Sigh. Now I’m going to do the Light Workout – Stretch and Tone.