Today’s workout is only 16 minutes long but still very intensive. It is nice to know when the torture is over :) I ran out of time before I could finish the one leg deadlifts, but I just couldn’t walk away without finishing the last few reps. I had to finish the second round, because it would have probably bugged me all day – I know I’m nuts. If your time is up before you complete an exercise or a round, it is up to you wether or not you want to end it right then and there. The important thing is that you commit to work really hard for the prescribed 16 minutes. Try to complete all of the reps. Do your best, but always with proper form. Write down in your exercise log how many reps you were able to do for each exercise. For this workout you will need an exercise mat, wall behind you, and a timer for counting down the 16 minutes. Don’t forget to warm up before your workout, and cool down and stretch after the workout.
Tomorrow is a day of active rest so do something fun a stay active. The next workout will be on Monday. We are going for a hike tomorrow to explore this island, so we will keep you posted.
Best,
Zuzana.
One Legged Gypsy Workout
Time: 16 minutes
4 Exercises: One leg wall sit, One leg crawl, One leg sit up, and One leg deadlift
One Leg Wall Sit
This exercise will strengthen your upper legs especially your quads. Complete 25 reps of small pulses with your elevated leg. You can make this exercise easier on yourself if you skip the pulses and just keep your extended leg low.
Lean with your back against a wall and squat down until your thighs are parallel with the ground. Your back should be flat against the wall and your knees above your ankles. Keep your shoulders down, chest up and your abs tight.
Lift one leg up and extend it in front of you with your feet flexed. Keep your hips in one line. Your abs remain tight.
Begin a small movement with your extended leg up and down. Each little pulse counts as one rep.
One Leg Crawl
This exercise will work your upper body and your core. One crawl forward and one back counts as 1 rep. Complete 10 reps on each leg.
This is the starting position. Bend over at your waist, put your hands on the ground in front of you and lift one leg up. Your bodyweight is evenly spread between your 3 limbs.
Start crawling forward keeping your abs engaged.
Crawl into a plank position keeping your one leg elevated. Once you are in the plank position, reverse the movement and get back to the starting position.
One Leg Sit Up
This exercise doesn’t work only your abs but also your core muscles. Perform 25 reps on each leg.
This is the starting position. Lay on your back with one leg bent and your foot flat on the ground. Lift the other leg off of the floor and extend it out. Try to keep the knee of the elevated leg locked. Your arms are long and above your head.
Sit up and reach towards your foot. Do your best to keep your knee locked and your leg straight. Roll back to the starting position.
One Leg Deadlift
Many fitness professionals and enthusiasts believe that deadlift is the king of all exercises because it works all of the major muscle groups. The one leg deadlift will target mostly your glutes, waist, abs and lower back.
Start by standing tall with one leg bent and your heel lifted off of the ground. Find your balance.
Bent forward at the waist, keeping your back straight and knees slightly bent. Try to touch the ground with your fingers.
As soon as you touch the ground (or as far as you can go) stand up and raise your arms up above your head.
I love it! i can’t get enough of your workouts and I’m super exited that you’re doing them everyday. you post them during the day and i do them the next morning before work. then after work i hit the cardio hard. I know my body will never be like yours but these videos have me thinking it will. Keep em coming girl!
Thank you both so much — my packs are starting to show & i’m seeing a lot of progress in such fast timimg. I love this site, the important fitness information & all the great workouts that i love doing so much. Can’t wait for your next post. Zuzana/Frederick you both are doing an amazingly great job.
~ Kamillzyna.
Hi Zuzana,
I wanted to ask you, when do you think its best to exercise, in the morning, afternoon or night?
thanks
Nelita
Zuzana,
These black and white photos of you are great. Adds a stylish element to your site.
Geeze Z,
i did muay thai so i am familiar with the crawl…was waiting all day for you to post today’s workout…i have already done my work out tho..based on some of your older videos ( i incorporate a few exercises of my own sometimes)…i am committed to your strength conditioning as well…
Keep them coming.(Btw: was watching your older videos and have noticed that your body has made major muscle develpment…much improvements…it is always about progress…good job …keep it up!)
Mel.
Just want to say thank you for having the chance to actually wach all this videos for free :) You grt !!! I need to know how long is going to take me to get fit ? If I go to gym 5 times per week am I going to modelate my body a little bit in 2 months? What do u think Zuzana?
Thank you again !You grt to do all this for us :)
Btw what if I actually want to buy a dvd with you ? Pls let me know !
Hi Zuzana,
Do you write down what you are going to do that day over the morning coffee or just wing it?
I’ve been keeping a log of late and write down the night before what I plan to do the next day. Sometimes I plug one of your routines into the mix. I used to just follow some simple rules and wing the workout. One of the rules was bigger groups first. So as an example after warm up I would do shoulders, back and thighs workouts first then abs and arms. The advantage of writing things down is you can increase reps or weights with better understanding of your progress. But, it does sacrifice spontaneity a bit.
Best wishes,
–Chris
I’m glad I read that you need to warm up and cool down before and after with the exercise, but it would be nice to see and do them with you.
Thanks.
Nic.
Hey Zuzana!U look great! your workout is great!No nonesense, new workouts!Keep ‘em coming!!!
Hi Zuzana,
I have recently found your website and I love it! But I was just wondering, are the videos the only exercise you do? ‘Cause I’m finding that hard to believe with a body as good as yours!
Thanks,
Emily
Hi Emily,
this is exactly what I am doing and it is enough to get in shape. My workouts are short but very intensive. I think that you probably haven’t try them yet :) You can do long workouts but they won’t be that intensive or you can do really intensive workouts that will save you time and get you in better shape. You have to combine it with a healthy diet of course.
hi
Zuzanna,
so i want to ask you how long did it take you too gett your abs????
thank you?
[...] This post was mentioned on Twitter by BeautyFest News, Shirly Bachman. Shirly Bachman said: Fitness Info – Today's Workout – One Legged Gypsy Saturday, October 17, 2009 … http://bit.ly/72REW – Good Stuff! [...]
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Love that you have put pictures…now I could print and take with me….thank you so much..it’s a great quick reference
Wow! You are awesome Zuzana and Frederick…I pass along your site to everyone I know. Thank you for the daily workout. I have been alternating between your 40 min and a modified boot camp workout every 6 weeks for the past 6 months. You have gotten me back into shape and now I’m ready to add the cardio exercises as a second workout in the day.
I love the fact that this quick and can be done as a secondary evening workout before bed. Please keep up the good work and when you get a chance add some merchandise or something for those who wish to support your efforts.
Hello,Zuzana!
Ive been watching your videos for a long time,thank you for all hard job that you and Frederick made for us!!!I was training at the jim for 7 years, and last year it was like a prison for me, everyday the same and no progress. I started working with your method in summer and…just wanna say thanx, u ve saved my life, it is not like my body is in a great shape now, cause I cant follow the diet hahaha (dont have your will :), but I feel more energy inside of me than before, and a great desire to train!
I have one question for you Zuzana, dont answer if u dont want to, maybe it is rude…but still I am gonna ask Have u ever made a plastic sugery?
Thanx for helping me to stay in a shape!!!
Hey really nice workout,im training like 4months ago but i have watched your workout it have dont look to hard i have tried it lol its realy hard haha.
And 1 question after that workouts are you go into the shower withe cold ore warm water?
Hey Zuzana,
Great workouts, they look so challenging. Are there going to be any weight lifting exercises involved in the future ones? Thanks for your updates and keep them coming:)
Angie
Hi Zuzana and Fredrick.
I wasn’t able to do 25. I did 15 times each exercise. Is it okay to do that? It was still really hard but I don’t think I would have been able to do 25.
Where did you get your top? I love it!
Morning Zuzana,
Been follwing your website for a few months now and this is my first post / comment.
Thank you (both) for the hard workouts! I cancelled by gym membership early this year (financial reasons) and started researching home workouts. I am happy ass-kicked fan now! (should that be a t-shirt?) LOL
Loved today’s workout – thank you and all the best in your new home!
btw – where did u live in Canada (I am from Toronto but living TOkyo at the moment – expensive!!)
Hi Bertram,
That could be a T-shirt!
Hi Angie,
I just asked a similar question elsewhere and if it’s okay I can answer this one. They didn’t bring weights with them. So, I guess Zuzana will be doing bodyweight exercises for now. She is pretty creative in her workouts so it should be still useful for those of us using weights. Which should be nearly everybody here! Right!
Still, if Scott Sonnon (Clubbells) or Matt of PowerBlocks should read this post they should seriously think about ship their hardware off to Frederick and Zuzana in Malta! It would be a good investment IMHO!
Best wishes,
–Chris
Ahoj Zuzko!
OMG, what a kick ass workout; my legs were still shaking after it in the shower. I’m certain I won’t be able to squat tomorrow…
And yes, to those that think that Zuzana is doing some other workouts on the side to have such an awesome body I say – try her workouts and you’ll see…
I’m making your pear sandwich for lunch now.
Thank you so much for your free videos!!!!!!
Jana.
Thank you Zuzana~
I did this work out this morning..
it’s super difficult..hew~
thanks for sharing very helpful circit training..
I love the black and white photos giving the details of each exercise. Thanks so much! It makes it so much easier to do the routine for the first time while you’re still getting used to it.
Also, just wanted to say I’ve followed your website for a while now and love your exercises. I mix them with what my trainer at my gym teaches me and I have an enormous repetoire of exercises to choose from. Thanks again for sharing what you know (and do so well!)
Diane
Hey Zuzana!
I just finished this workout and it feels great afterwards.
I am full of energy and happy. :D
I found all of your routines so much fun, I just love them, really.
Just the right amount of exercising each day, which is exactly what I needed!
To reach balance…I am too enthusiastic about working out and in the past it was really though for me…I had over-trained myself too many times.
But now…these diversity really satisfy me and..thank you sooo much for doing this!!!!!
Love you guys,
Tina
P.S.: I did this workout pretty good, I also go a little bit over 16 minutes, like 10 seconds.
Zuzana, can I just ask you something? I hope is not to weird question, but I am really curious about it.
You look so good, amazing! Can you please tell me how many centimeters do you have around your waist and hips? Just for better understanding. You really are stunning.
Thanks a lot,
Tina
Hi, I’ve just found your site, but I wonder if these exercices are suitable for men, because I have already done lots of trainings at school, but as now I’ve more and more homework to do, I’ve less time to do exercices so I’m afraid of loosing my muscles. Soooo my question is: For me, I just have to do your exercices harder and more often and it’s ok?
Hi YUUUU,
These exercises will kick your ass – trust me. You can easily adjust them by doing more reps or adding additional weight.
Thanks Chris! This will allow us to get creative with our own workouts, as the exercises that have been chosen can easily have weights incorporated into them if desirable:)
Hi Zuzana,
I’m jealous to see that you’re getting nice looking weather compared to Canada. It’s been raining here non-stop. It’s kind of a weird coincidence to see that you had to cancel your workout because of your dentist too :S. From my experience, I’d guess that you will probably feel good enough to workout tomorrow though.
On a side note, I was a little disappointed because I didn’t see James Bond parachute onto your roof at 4:48, but it was still a great video :P.
Hope you feel better soon,
Sean
you look great – i have a question Z – do you drink alcohol at all? lol
Hi, well am new just ran across your workouts when i was searching tabata protocol…you seem pretty intense..so is everything you do isometrics…using your own body weight?..my problem is i bulk up with weights, i wanna get lean like you ..i do cycling every morning..any suggestions?
AMAZING! cant wait to check out and try your workouts.Recovering from a broken foot !!!!!
hi Zuzana,
i just wanna say that i really like your workouts and on sunday i’m not doing exercises but i feel bad, lasy, heavy on my feet and stressed. do you have anything i can do during that day, except taking my dog for a walk or do yoga.
thank you.
take care and look well after yourself.
Try a day of active rest!
I love your workouts^^ They are realy the beste, i dont must go to the Fittnesstudio=)
Must we do that every day ore can we have 1 ore 2 day free? Im doing it every day but not on sundays.
Helly Zuzana,
I am new at your website. I notice that you are posting a workout that you are doing daily. Do you do your daily workout routine and some another work outs that you have posted? I am trying to decide if I should just follow your daily routine and add some other workouts you have posted.
Thanks for sharing your workouts.
Hi Debbie,
I do only the workouts that I am posting every day, so that I would answer everyone who has been asking me what I am doing each day :) I don’t do any additional workouts, but if you have the energy and you want to do another workout routine later in the day, then why not.
Holy s%^#. I figured out why youre laughing throughout this workout. I did 3 sets and it took me 27 minutes and nearly barfing at the end. Happy Birthday to me. Sit-ups were the hardest and I found myself using my leg as leverage on the way up lol. By the way, you are in the best shape I’ve ever seen & honestly you look genuinely amazing. Very motivational =)
Hi Zuzana, I stumbled across your website today and it totally rocks, you rock!
Thanks for providing so many great workouts and for free no less!(As a fellow trainer this has always been one of my dream to provide a service like this for people)
You are my new benchmark for perfection!
Keep up the great work and thanks again.
Warm Regards,
Kate
Zuzana, what are you using in this video to count down your time?
Hi D
I’m not sure what Zuzana was using to time this workout but she has been using the Gymboss Interval Timer in other workouts. I can highly recommend this. I bought one myself after seeing her using it!
Dee (Aussie Aussie Aussie, Oy Oy Oy)
I have to say, this is a great workout. My legs and especially my butt were sore for a couple of days after.
Funny thing is, my sore knee felt really good the next day! Thanks!
hi zuzana,
love your workouts. i weigh 125 pounds . i wanna look more toned & lose all the extra fat. i hav been doing your workouts for the past 2 weeks and you have been a great inspiration for me. but the problem is whenever i see my belly fat and the fat that is stored in my arms & thighs i get demovitated. i would be too happy even if i get just 50 percent of ur body shape and tone. i really want to wear that liitle black dress and sleeveless gowns. will i be ever able to achieve my dreams with these workouts?, thank u…
HI ritu,
Yes you can achieve that with these workouts if you will be persistent. You also have to watch what and how much you eat.
Hi Zuzana,
I have always been interested in body weight workouts and did a lot when I was younger for competition soccer. I am in college and work full time and it is hard to break out of a same cycle workout routine. I discovered your website and have been following not too far behind your daily workouts. I do long distance running and this fits perfectly with the rest of my workouts. I love them so much they are extremely effective and efficient and go well with my fast pace schedule. I was looking around and I wanted to know how I become a member of your website?
Thank You!
Andria
Hi Zuzana and Frederick. I hope you both had a great Christmas and New Year I am getting back into some routines now after about 1 week break and yesterday attempted this One Legged Gypsy workout. It was BRUTAL! After the 16 minutes were up I continued until I had finished 2 complete rounds which took me a total of 22 minutes and 23 seconds. I was DETERMINED to finish but really struggled at the end. Needless to say, my legs and but are quite sore today. But I LOVE that feeling! Keep ‘em coming! Looking forward to more!
Dee
Hi again Zuzana and Frederick. So I did this workout again and thought I would “attempt” to improve on my last time. Surprise, surprise, i improved my time, 21 minutes and 19 seconds compared to my last time (2 x days ago) of 22 minutes and 23 seconds. An improvement of 1 minute and 4 seconds!! Again I did 2 complete rounds rather than the 16 minutes. I was still a little sore after my first attempt but still very happy.
I even jumped rope for 6 minutes afterwards (and yes, i had to stop a couple of times)
Looking forward to your updates!
Dee (from Australia)
Hi guys,
I completed this workout again today and again I improved on my time :) I’ve been finishing two complete rounds and previous days my times were 22 minutes and 23 seconds followed by 21 minutes and 19 seconds. Today I completed two rounds in 19 minutes and 27 seconds. SO I seem to be getting stronger for sure.
I was hoping to complete the Fat Loss & Butt Workout but I simply cannot do the Pistols :( Which is why I’ve done the Gypsy again. Can you suggest a way to practice these?
Cheers
Dee (Aussie Aussie Aussie, Puff Puff Puff!)
Hey again,
This is one of my favourite workouts so I attempted to beat my personal best today! Instead of stopping at 16 minutes, I completed 2 full rounds in 16 minutes and 50 seconds. I was part way through my second leg of the One Leg Dead Lifts when 16 minutes hit!
So I have again beaten my personal best at this workout by another 2 minutes and 37 seconds.
I haven’t been able to do many of your recent workouts as I don’t have the required equipment.
Thanks Zuzana and Frederick.
Dee
Aussie Aussie Aussie, Oy Oy Oy!!!!
Very Good.
Also love it when you can’nt turn the Alarm off on your clock!!!!!lol very funny.
O’kay just did this workout (my 2nd Zuzana workout) and it was about 21.5 minutes for me to complete. I did all the reps, but was touching down on the deadlifts on the 2nd round. Also needed to touch down on the second set of one let sit ups… those were the toughest for me!! Great workout!!!
Day 2: May 26, 2010 this workout took me apporximately 15 minutes
Hey Zuzana,
great workout, thank you very much and the pictures are very helpful…I did 2 Rounds in 18min and 49sec. Had to finish my 2nd round :)…Have a great weekend