I wish I could do today’s workout! I don’t want you to miss your workout just because of my toothache, so I have attached the photos below that outline how to do today’s exercise challenge. It’s going to be a really simple and short workout today, but don’t think for a minute that this challenge is easy. Set your timer to count down 15 minutes. You will be doing 10 reps of Low Jumping Jacks and 10 reps of the Core Exercise for which I have unfortunately no name (if anyone has a cool name for this exercise then please leave your suggestions in the comments below). Don’t take any long breaks and try to do as many sets as you can in 15 minutes. You might not be able to do all 10 reps especially in the last 5 minutes or so, but that’s ok. Do as many as you can keeping good form. Have your exercise journal close by so you can write down your score. What counts is the total amount of reps for each exercise. The next time you do this workout you will try to beat that number.
Enjoy this workout. I am going to have a sleep on a pillow of frozen vegetables. Hopefully it will be ok tomorrow and I will be able to workout with you then.
Best,
Zuzana.
Time: 15 minutes
Equipment: Exercise Mat
Exercises: Core Exercise 10 reps, Low Jumping Jacks 10 reps; back and forth.
Sit on your exercise mat and support yourself with your hands behind you. Bent your knees and bring them towards your chest. Keep your shoulders down and chest up, and your abs contracted. This is your starting position.
Extend your legs out, point your toes and try to lock your knees. Bring your knees towards your chest again and repeat 10 times. You can make this exercise harder if you raise your arms up above your head and keep them there through out the movement.
Stand with your feet hip width apart, place your hands behind your head and bend your knees to get your butt low. Get ready to jump.
Push off of your feet and jump up bringing your legs apart.
Land softly on the balls of your feet. Your legs are wide apart and knees bent. Jump up again and bring your feet together. Stay low, these are not regular jumping jacks, so make sure that your knees are bent at all times. Do 10 reps per set of Low Jumping Jacks.
Hey, awesome stuff.
I see more potential though. How bout including more compound exercises in the future? I think a set of burpees, duckwalks and indian pushups would do more for the tone.
but of course, looking at your awesome tone, you know better :)
You poor girl!
And you do all that with a big smile on your face!!! :D
Take care!
xx, Denise :D
I hope you feel better today. I just started doing your summer fitness workout and it is kicking my butt. You can call this exercise the v- sit ups or like Andreas said, v-crunches. :)
Have a great day!
Hi Zuzana,
It’s nice of you to think of us while you are suffering, but I would personally rather you had the tooth removed or at the very least have a Dentist look at it. All we want is for you to be well. What do you do when you are seriously ill?
–Chris
In our gym, we call this core exercise “Knees to chest”.
Hope you’re feeling better soon!
Loving these workouts :)
zuzana,you are the best!
I hope that you are feeling better today. Just wanted to mention that I have lost 100 pounds by changing my eating habits and embracing an exercise program that is compatible with your exercise philosophy.
Thank you for a great fitness website and for exercise regimes that change frequently.
Zuzana,
Thanks a lot for your answer. I know a lot about healthy food & deserts and stuff.
DO not get me wrong, I am pretty good defined girls, I have six packs and my upper body is ripped. I am working out for several years now and also watch my diet.
And thanks also to you Yelena, it is great you shared your experience as well…
So what I wanted to say is…that despite all that knowing about food, healthy diet and all and despite working out with a lot of enthusiasm on a daily bases, I can not reach that kind of stage that Zuzana did for example. I have days when I would like to eat whole world, I am so hungry. I am eating only good stuff, but hey, WHAT you eat is the same important as HOW MUCH you eat. So, there is, lets say, one day in a weak, when I eat waaaay too much (good stuff, but…;) TOO MUCH)! And it shows. I can not reach my goal with this.
Thanks for your time,
Best wishes,
Tina
Great site just got into it over last few weeks. Workouts and diets are great. Hope your feeling better soon.
GET WELL SOOOOOOOOOOOON.
WE LOVE U, WE NEED U BACK.
LOL
You are doing great! I hope your tooth is better soon & your feeling well!
Hi Zuzana,
Hope you get better soon. Lots of Love and healing energy your way.
Cheers!!!
Julie
Hi,
Your site is amazing.
I think you should call you sit up v sit up as your body is in a V when you do it, I call a similar one that, but it has no hands for balance!
I hope you feel better tomorrow, get well.. you are a strong woman!
You just don’t give up on us,that is such dedication! Thank you~
And we are being dedicated to your workouts also! This challenge was really hard. Something about going between only 2 different exercises made it super difficult. I only made it to 8 minutes. Ouch, my legs!
I hope the swelling and ache subsided. Get better and enjoy the relaxation:)
hey zusana get better soon!
Zuzana,
yesterday evening I did this workout. I did exactly 25 supersets of these two exercises. In 15 minutes of course. Not so challenging for me, but good for diversity.
I hope you are feeling better now!
Best wishes,
Tina
Hi Frederick:
I am hoping you can help.
I really enjoy all that you and Zuzana do, but am having a challenge and I hope you can help. You may know about this regarding settings – why all of a sudden, am I not able to see all the photos on your site and emails? I am seeing the Latest Updates, and the video, but not the individual exercise shots anymore.
Jeannie
Hi Zuzana,
I love your workout. It’s intense. I try to get one of my friends to work out with me but she has this bad experience with working out in the past. She gains muscles very quickly… Basically, she bulked up. And somehow she got bigger instead of slimmer. She didn’t get any muscle tone either. Now she’s scared of working out.
Could it be her diet that makes her bulk up? Or is it just her body type?? I don’t know how to describe her body but it’s like that of Kuznetsova (tennis player)… She’s pretty fit but on a bigger side and wanna get more tone. The biggest problem is when she works out, she gets bigger and bigger.
Hi Maggie,
It is for sure her diet that makes your friend to be more bulky then cut and slim. She probably gets more hungry due to her hard workouts – that’s normal, but you have to watch your diet and stick to small portions 6 times a day.
Zuzana,
I know exactly what you are going through I had all 4 wisdom teeth pulled because they too were growing sideways because of no space. i suffered so much not one tooth but all 4 my front teeth were being pushed forward and i wanted to
die. I needed general ansthesia to do surgery. Very bad i lost 17lbs in one week. no eating and very little eating for more then a month because of throbbing pain. I feel for u girl.
u are in my prayers ok by the way how old are u? I git it when i was 23
Juliana
Hi Juliana,
that sounds horrible! I am 27 and that is apparently quite late to have problems with wisdom tooth, but my mom didn’t have any problems until she was in her forties. Thanks for your support.
Ahoj Zuzko
…zrovna jsem docvičila tenhle workout…musím říct,že je to docela zápřah na to ,jak vypadá jednoduše…ale kdo nevyzkouší,ten neuvěří…za těch 15 minut jsem stihla tyhle dvě cvičení zopakovat 15x…docela slabota(když uvážím,že slečna Tina to stihla 25x…wow!!já jsem se třepala jak ratlík ke konci:D),ale přístě to bude lepší(doufám :-) )
Jako každý tady i já smekám kloboučkem jak skvělou práci s Frederickem odvádíte a mockrát za to děkuju:-)…jsi mou velkou inspirací, proč každý den obouvám tenisky a jdu si dát do těla.Díky cvičení přestávám kouřit (konečně) a začínám jíst zdravě (konečně:-)…a zrovna dnes začíná můj 30 day challange,tak snad to dotáhnu do konce ;-)
Nazávěr mého speech :-), přeju ať se ti zoubky brzy uzdraví…
Těším se ,co si na nás připravíš příště;-)
Mějte se hezky,zase se ozvu ;-):D
Swendry
Hey Zuzana,
I know how it feels to have wisdom tooth problems. I had mine removed when I was eighteen and that was one of the worst weeks of my life- but I’m glad I don’t have to deal with them now. I got a fever and had to take antibiotics (purple pills!) to finally get better. I hope you have a speedy recovery!
Rest up,
Angie
Hope you feel better soon Zuzana. I am new to your site and very grateful for all the information and workout routines you post. I’m now more motivated then ever to get back in rock solid shape. Best wishes…………
Kirk
Hi Zuzana,
Hope you’re feeling better !!
This exercise was a lot harder to do then I thought… I had no problem doing the Core exercise but the Jumping Jacks were killing me ! I could not complete the 15 minutes with the JJ’s… it was too hard in the end … I did some more Core exercises to complete the 15 minutes.
I hope I can do better next time … I realy need to work on those upper legs :)
Get well soon !
Kim.
Zuzana,
Thank you for your continued diligence in supplying the workouts.
I am a midwife and want to suggest using some clove oil on your tooth, between warm saltwater rinses :)
Even mommies use clove oil for babies when babes are teething:).
I completely underestimated this workout!
You are amazing!
I feel like a giant walrus right now but that’s ok because I can tell that I’ll be just fine after a while of doing these workouts!
So, Thanks for that! :) :)
I feel your pain, had to have 3 wisdom teeth removed last feb, and it was horrendous… though the 10 years of infections in my impacted wisdoms made it worth the surgery…. it took me a month to recover after they were out and a lot of pain.. but its worth it as im free now :)
Hopin you feel lots better soon :) and thankyou again for your super inspiring efforts… :) I will one day be in shape… if I can ever stick to it :) here’s to hoping :) J x
Hello Zuzana,
My wife and I big fans of you,
I wonder if you can help me create a fitness program for my son Karim , he is 12 years old ,
He is tennis player , ranked # 5 in Alberta , Canada ,He practice tennis 6 hours per week ,
Our goal is developing faster Legs & stronger knees and better balancing, foot work is essential in this sport, in addition to stronger shoulders & arms.
Also do you recommend weight exercise in this early age? We appreciate your help.
Regards
Motaz
Hi Motaz,
I suggest that you contact a personal trainer who will put together a personalized exercise program for your son. Putting together a personalized exercise program is not only very time consuming, but it is also impossible to do so without a personal session with the client and initial assessments. If you want the best for your kid, then you have to find the best personal trainer who will lead your son through the exercise program and who will make sure that the training is helping his performance in tennis. I would choose someone who has experience in training kids, because you can not train kids the same way you train adults.
Zuna,
I love all of your workouts. I am currently 50lbs overweight. I wanted to know if I need to focus on cardio or can I do the hard workouts like the prison cell routine to lose weight. In a previous post you stated that “Exercise hard and you will look more cut. Exercise with low intensity and you will look softer. It is very simple”. I am interested in looking softer and losing the 50lbs. I don’t want to have hard muscles under a layer of fat I want the fat to be gone and just be toned. In the future I may want to get more cut, but not right now. WHAT DO I NEED TO FOCUS ON NOW TO GET TONED AND LOSE THE FAT? I am following your eating advice with no problem.
Hi Jezawix,
Your experience sounds like it was pretty traumatic. It must have been much worse than my own and most people’s wisdom tooth removal. I had all four out at the same time…35 years ago…when it would have been a bit of an experiment!
I won’t want to scare Zuzana or anyone needing this sort of operation. As long as Zuzana takes the antibiotics the Dentist prescribed thus gets the infection down and get some rest before the surgery. A single retraction in a healthy person should have no complications and she should be back to normal and exercising in short order. But, she should make sure the Doctor knows she is a very active person. This is important for post op care.
Zuzana is a real trooper and has as some said, “balls of steel”, I think this will be a very very minor bump in the road for her.
Best wishes,
–Chris
I think of a cartoon where a kangaroo lies back on it’s tail and kicks someone…so I thought of calling it kangaroo kicks or something like that. How is your tooth by the way?
HI Zuzana, how are you doing? How was your tooth extraction? Hope all is well
Hi Nelita,
my tooth is fine, I am back on track!
Hiya Zuzana
I discoverd this website a few days ago and I am addicted.Great training routines and diet tips. I love it
I hope you’re tooth is better. I am 27 too and had problems with my wisdom teeth last year – it’s unbelievable how painful it can be.
Anyway i discovered your website because I decided to change my life style. I used to train handball but after skiing accident and both broken legs I had to stop and became very unfit hah but lately i started exercising again and changed my diet – so no more processed food, no more artificial sweeteners, sugars, salt and all that crap :p oh and I quit smoking – after 12 years I decided enough is enough .It’s been 5 weeks and I’m smoke free :)
So Zuzana thanks very much for all you input, you’re an inspiration.
Greetings from a Polish girl in the UK
Hi Ania,
Thanks for writing me the nice comment. Congratulations for quitting the smoking habit. I used to smoke too and stopped, but I didn’t smoke for so many years like you. It is really hard, so I wish you enough strength to go over it completely. I am going to be back today with another workout by the way so I hope that you will follow ;) Take care.
Hi Zuzana.
I didn’t read through all the comments, so I don’t know if this name has been suggested for the core exercise portion of this workout.
I thought a good name could be seesaw crunches?
Hope you’re feeling better!
Natasha
Hi Zuzana
I did this work out yesterday. This is very intensive but I had so much fun doing it. I did 15 sets in 15mins.
How do you decide what work outs to do each time?
Katie
Frog Kicks may be a good name for the core exercise
I call those core exercises “accordians” or “out and backs” I also do a oblique version where you rock over to one “cheek” and do them, then rock over to the other cheek.
Hello Zuzanna, Your a great inspiration have a wonderful day. Im also certified with ISSA Im also applying your drills to my routine. I currently train at a gym but machines I beleive will not give you what your own bodie can!!! I will update you on my results..
much support
Gee- Gee
Wow!!! Lots of typo’s on my last posting please excuse them. However, I trust all is well with your teeth at this point.
Thanks again Gee-Gee
I like see-saw crunches alot> Natasha
Gee-Gee
I have heard the core exercise you demonstrated called in and out’s. Not exactly a really cool name, but, that’s what i call them :)
I was looking back at the workouts I had not seen. So that is why it is a couple months after haha. We call them thingies because we could not come up with a name for them either.