Oct 21 2009

Today’s Workout – Prison Cell Exercises

This workout is perfect if you don’t have any equipment and space is an issue. If you can take 3 steps forward and 3 steps back you have everything you need to get a serious burn from this full body workout. I am using my Ipod Nano to keep time, but any watch with a second hand will do. The key to these body weight workouts is to keep track of your performance in your exercise journal. You are competing against yourself – your goal should always be to achieve more reps or a faster time the next time you do this workout. Continually striving to beat your previous record will ensure that you never plateau and that your body will continue to transform. The stronger, faster and more agile you are, the better you will look in the mirror, and the more confident you will become. If you can beat my time then thats great (and feel free to boast in the comments) – but more importantly just do your best and enjoy this process of becoming stronger. If you are trying to beat me, I did 4 rounds of the following exercises in 20 minutes and 10 seconds :)


Walk lunges are a simple exercise. Every time you make a step forward bring yourself down into a lunge. Do 30 Walk Lunges and then move on to the Prisoner Burpees Exercise.


Starting position. Stand with your feet together and make sure that you have some space behind you.


Squat down and put your hand on the ground in front of you shoulder width apart.


Jump back with your feet into a plank.


Brind your body down towards the ground and do one push up.


Bring your left knee towards your chest and then your right knee.


Repeat the push up and knee tucks one more time and then jump with your feet forward.


From the squat position push up off of your feet and jump up. Do 10 Prisoner Burpees and then move on to the last exercise.


Stand on one side of your chair and then kick the inside leg up and over the top of the chair. Then kick the other leg over in the same manner bringing both legs together on the other side of the chair. This counts as one rep. Do 30 reps total.


Around The Web
  • Ginger Snaps

    21:48!Man my arms are weak! I had to do assisted push-ups halfway through!

  • Cynthia

    July 24, 2014

    I completed this in 30 mins. All push ups were done on knees.

  • steffi_dk

    20min 54sec. Loved it!

  • steffi_dk

    20min 54sec. Loved it!

  • steffi_dk

    20min 54sec. Loved it!

  • sselcann

    i finished this one in 14:51. yayy :) )

  • Miss Rebecca

    Another one….why are these older videos being removed??  :-(

    • sselcann

      i noticed it too. it is difficult to understand. at the end, bodyrock does not represent only one person. neither freddy nor zuzana. she left, so what? these are archive files that we wanna go back and beat our PBs. removing videos does not make any sense at all. no matter what you do, people will not chose between bodyrock or zuzana. we love both. period. 

  • Carlos Gonzalo Suarez

    4 rounds in 22:31 and sweating on my laptop!!

  • Eva CZE

    Hello to everybody! Iam from Czech republic too. I started bodyrock 4 days ago and every morning i cant walk first 5min when i wake up from bed :D …But thank you Zuzana!!!..and i hope it will help mi survive Chrismas,so much foooood :) ..and i did this workout in 25:20..bye bye and go bodyrockers!!!

  • http://www.facebook.com/people/Jessica-Rozen/1044544790 Jessica Rozen

    I have three kids too!  I hope you’re still bodyrocking.  I’ve lost all the baby weight and then some.  I’m in the best shape of my life -I’m 37 and have 3 kids.  This shouldn’t be so…

  • Anonymous

    the important part is that you tried! :) In a few weeks try it again and see how far you’ve come in just a short time!

  • Anonymous

    Hi I finish in 19:45 min.Then 2mil run(fast walk) and not forget Erin burpees 5x.
    And becouse I can’t do the design I make my own ugi ball it do the job I am very happy whit my DIY skill.
    I see you are back in LA  nice weather.
    Thank you can wait for new workout.

  • Miss Rebecca

    I think you’re right; I just did this one again today, but I watched the video first and I noticed the same thing.  I had a feeling I was doing it wrong, because that is a LOT of lunges!!  :-)

  • http://twitter.com/MsGiginka Ms.Giginka

    I beat you ! :) 18:58 :) favorite workout |:P

  • Laurie Skora

    Ok, so this is the first workout I ever attempted probably about 5 months ago… I made it through one round and gave up.. thought I was going to die!! Hahaha. I just tried it again and managed 3 rounds in 17:18… I could have pushed for the 4th round but I had work to do so I cut it a bit short. Still got an awesome workout though :) Thanks!

  • Laurie Skora

    Haha.. I totally tried this as my first workout too and gave up after the first round! It looks a lot easier than it really is! I am going to attempt it again today after bodyrocking full time for about 2 months now, wish me luck! I hope you do get to finish the other 2 rounds :)  you can do it :)

  • Anonymous

    I did this at the second time. My time was 19:04min, and I beat my old score wich was 20:49. :)  
    After this, 20min of skipping. 

  • Bohdanam

    1) jump lunges

  • Jordan

    My time was 18:30. Most likely because I did sorry excuses for jumps on the burpees from hell. I could really feel my lower abs during the prisoner burpees and the over chair kicks.

  • Maria

    I went up to 25 minutes, but I added 10 extra leg lifts and did 30 extra lunges too see if I could do it :)

  • http://www.johannaboberg.net Johanna

    I did this workout today (Sept. 2nd 2010) for the first time and i finished the whole thing in 20 min 21 sec. I’m happy with that. I probably couldve pushed a little harder on the first round and i had to stop cuz the phone rang… But other then that i think i did good. The Push Ups slowed me down i think cuz my chest and back is not that strong. But overall i’m happy with it.
    Next time i’ll do better.

  • Pingback: I Hate Burpees – Day 30 | Body Rock Challenge

  • Amber

    I did this workout today. It was tough. I did 3 rounds, plus 30 lunges and 3 prisoner burpees in 21:30. I wanted to keep going but I was beat!

  • Milena

    I love ‘Walk lunges’! :D

  • Aphrodite

    4th try on this workout.. 15:30 MIN !! :D DD the first time i did it my time was 23.

  • Elise

    The prisoner burpees made me want to die haha they were terrible :) my time was 23:06 and I was dripping in sweat. I know this workout is two years old but I want to have a body just like yours. I think you are so hot ;) so I am doing all of the ‘home workouts’ starting at the very beginning in the same way you did. Thanks again for the great workouts and, what you said in your newest post (that you thought your ass and thighs got big) I don’t think so you look great. Thanks for beating our asses one day at a time. :)
    Just another bodyrocker

  • Stacey

    On May 28, 2010 I did this workout in 17 min and 46 seconds. I was not jumping during the burpees

  • Sandra

    o’kay just finished the workout… and I am just soaking!! It was definitely a challenge… but I completed all the reps and sets. Took me 22 mins 38 seconds… and I had to modify the burpees all to smitherines lol! I couldn’t jump into plank… so I did one leg at a time to plank. Then by the third set I also had to go into plank, then modify down to girlie pushups, then up to plank and complete. But I know that will improve with time… overall I am very proud of myself!!

    Thanks so much for this workout! Time for the cooldown, then the shower haha!!

  • Katya

    I m back on track with you, and i ve decided to go through all of your 15 minute routines.
    I know this one is not really a 15 minute routine, but a 4 round.
    Still, i ve decided to try. I ve barely made 3 rounds but i fit it in the 15minute interval.
    I loved it!

    U Rock!

  • Rachel

    Hey there Zuzana!

    I’m fourteen and I did everything :) This was my first workout ever and it took me 26:37. I better work at it! Thanks for all the amazing videos! Keep it up, you’ve really inspired a lot of people to start working out! :)

  • Ashley

    Hi Zuzana,

    Today I did this work out and my time was 18:53. This was the first work out of yours I have tried and I used my new Gymboss timer :)
    I must say, my form on the Prisoner Burpees wasn’t exactly perfect and no where near as nice as yours but I’ll work at it. I know that form is more important than time.

    Take care,


  • Aisha

    Thanks for the Amazing workout Zuzana!
    I tried this workout and did 3 circuits in 11 minutes but here’s the catch: My Prison Burpees were shitty. I cannot do full push-ups yet so I did double knee bends instead. It was really intense but again all I’m competing with is myself. So I shouldn’t worry right? I know I’ll be there in no time.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Just keep at it – thats all it takes :)

  • Herold

    This is GOOOOOOD!

  • Oscar

    Hi Zuzana.

    My name is Oscar and I write from Spain.

    I want to congratulate you on your website. I have greatly appreciated your advice and your workouts.

    I want you to follow so fantastic and beautiful.

    Excuse my English but not very good.

  • autumn

    wow..this workout was great I FINISHED IT IN 25:08:91..I Thought it would take me half and hour

  • CJ

    OMG girl your insane your my new hero I just found your site and you are amazing but I am sure you hear that all the time . I did your prison cell workout but i messed up and did 6 rounds haha so I am going to build from that I did it in 27 mins 12 seconds but only did half the push ups 15′s as I am not as strong as you are but I will get there once I can get this properly I will shoot for the four rounds looking forward to this workout once a week thanks again , I cant beleive this site is free hope your making money off it somehow
    All the best

  • Hana Czech republick

    Ahoj Zuzko, nevím to jistě, ale má pocit, že jsi češka…
    Chtěla bych se tě zeptat máš nějaké své CD??? Strašně moc se líbí jak cvičíš. Sice podle mě máš až až moc vysportovanou postavu, ale když se ti to líbí .. :-) Rozhodně bych chtěla zkusit něco dynamičtějšího než je aerobic a posilko v posilovně :o ) Tak snad si češka a odpovíš :)

  • Alex Sochi

    Hi Zuzana. I really enjoy your videos. Im a gym rat. My body is cut up, but I never bothered doing abs, since I naturally have flat stomach. Im 5’11 140lbs,Slim/Athletic body type. My main reason that I dont do abs is because Im a 29-30 waist and i dont want to make my waist smaller… So my questions is: Is it possible for me to get an 8 pack abs without making my waist size smaller. I tend to work out for mass training but now I really want to do abs so my whole body will match.. Thanx for your amazing videos!

  • Joasia

    Hi Zuzana;) I’m writting to you from Poland;) You are very amazling girl. I look up to you:) Bye, bye

  • ruth

    Hi Z & F!

    Did this workout this morning, I didn’t realize how old it was, lol. But it kicked my butt!

    My time was 21:47.

    Thanks again for the awesome workout!!!


  • Todd

    I have really enjoyed your body weight exercises! They have been challenging and a lot of fun.

  • http://avmist.blogspot.com Ava M

    hi zuzana…this workout seems great…i’m actually planning on doing it…i do have one question, though…is there a difference in the intensity between walking lunges and regular lunges that you just do in one place? thanks!

  • josue

    good excercise…I just love your site

  • Natram

    Okay thank you Frederick :)

  • Cecilia

    I just came across your website and I luv it! I am going to start working out with you everyday. thanks for helping me. God Bless.

    • Zuzana – BodyRock.Tv

      Hi Cecilia,

      welcome to our site, I hope that you will enjoy the workouts.

  • Deya

    Hi Zuzana,
    I just found your site on friday and tried this exercise on saturday (supposed to be my day of rest). Up to this point I’ve been training 4 times a week with 45 mins of cardio included…and let me tell ya, this routine kicked my ass! On sunday I was sore all over as if I’ve never trained in my entire life.
    I kept watching my heart rate the whole time I was doing this routine (with a watch) and I reached 167…which is about the highest point I reach when runing…which made me realize: I don’t need to run for 45 mins to burn fat, your exercises are toning me and making me burn fat at the same time. Not to mention the amount of time I’m saving.
    So there goes my old routine, and I’m embracing your work outs. Thanks so much for sharing them with us. I’m passing the links to all my girlfriends, we’re always complaining of how lame the gym can be when you have only one routine to follow. That problem has been solved.
    Thanks again and have a fantastic weekend.
    Merci encore!

  • Natram

    i was also wondering about the brand or make of the cargo pants, i was trying to google some cargo beige pants with all those pockets like that of which you have on the video but no luck yet! Anyway you kick ass!!

    • Frederick

      Hi Natram,
      I think the place that we got those pants was called Kamikaze – it’s a small Canadian chain – but the store in Kingston closed just about a month after Zuzana bought them :( Try a Google search on that name…

  • fernando

    Zuzana visit of spain!!!

  • Tina

    Hi Zuzana,
    today I showed my mother your photo and said:Look carefully, this is the way I´m gonna look…She laughed…But I’ll show her :) I start tomorrow.
    Btw your site is great great great…I love especially workouts like this, no equipment, almost no place…awesome :) thanks a lot

  • Adam

    Wow, what a great ab workout! I felt the good burn in my abs even after 3 days!

  • Kali

    Hi Zuzana –

    Thank you so much for making these videos. All of the exercises and eating tips have helped me so much. I hope someday you’ll consider making exercise DVD’s. Thanks again!!

  • girl

    hey zuzana,
    sorry but i need some change,and i love to see wat u come up with

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hey girl :) I will be happy to.

  • Amy Lynn Adelman

    Thank u for adding pictures! ! LOVE IT!

  • Trina

    Hi Zuzana.
    I am doing lots of research into how I can get myself looking…well as fit as you really!
    I Imagine loads of people ask you this, but if I were to follow your routines, how quickly could I get into a nice shape?
    I am currently about 165cm and about 155lb so a couple of stone to lose, but I am in good health and fairly fit (I do quite a bit of running…although havn’t for a couple of months)
    I realise it is a combination of good eating and good exercise, but like to set goals


  • Nicole

    Hi Zuzana!

    I just love your site… Where did you get those pants? I would like to get a pair for paintball. Excellent Job!


  • Roberta


    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.

  • Christine

    Zuzana, Can you please explain the proper technique for breathing and also how to properly do a push-up without feeling as if it is always such a struggle? These are the two areas that I really seem to struggle with and I think if I coulget the hang of them, that I might just start enjoying them a little more.

    Thanks for all your great tips! A forever inspired fan thanks to your unique style and inspiration that you provide us all! I follow your routines daily! And look forward to another iPhone app soon. Thanks again.

  • kamillzyna

    The first time i did this workout (which was the 21st) it took about 25 minutes but the second time, earlier this evening – it took 20 minutes. i did take a few breaks, & this is the second workout for me today.

  • devynnne

    zuzana, i just wanted to say tht i thinkk ur videos are really a great inspiration to the pple tht really want to get fit and they are the one exercise i really look forward into doing. but what i was wondreing was if this was the only workout you do in one day, like this prison cell exercise is the only time ur worked out tht day because it seems that you would need more time to get a good workout, especially since ur in ecredible shape!! so do u only do these wimle workouts once a day??

    dev :)

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Devynne,

      that is exactly what I am doing. This workout is short but very intensive.

  • Christina

    22: 19… that variation of burpees slowed me down a lot- very painful! :D

  • Bridget

    Sorry Zuzana,
    I just saw the question about the pants mentioned earlier in the thread. It’s too bad you don’t know the brand.


  • Bridget

    Hello Zuzana,

    I first would like to wish you a speedy and full recovery. I know what it’s like to have issues with your teeth – not fun!

    Secondly, I love your videos. I first found you on Youtube.

    Last, but not least, I was wondering if you could tell me where you got those cargo pants in the video. I have been searching the web for those exact kind. I can’t find them anywhere. I love the look, the fit and the pockets! I would be soooo grateful if you could tell me where I can get a pair like those. I know I’m at the bottom of a long thread of responses. I hope I’m not too far down to get a response.

    Much thanks,

  • barbara

    Hi! What would you recommend if I want to continue training after these 20 minutes? I just can’t get enough :) ))
    Would you recommend doing another 30 minutes cardio or more pilates and strength exercises?
    Thanks a lot and get well soon!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Barbara,

      whatever makes you happy :)

  • Andrew

    17 minutes and 5 seconds for 4 rounds – worked up quite a sweat!

  • Adrienne

    Take care Zuzana…we will see you when you are all better!

    BTW…these workouts are KILLER! When I am at my gym doing them, people stop and stare and a personal trainer tried to sneak a peak at my workout log when I wasn’t looking :-)

    I woulda shared…

    Anyway, I am grouping your workouts like recipe cards and, when I don’t have anything in mind, I just reach in and -voila!- I have a workout all ready to go! No excuses, no hesitation.

    Also, I was showing my daughter the changes that you have made to your body since August 2008. You are my inspiration and I look better than ever because of your advice. Once I started focusing on Eating Clean, my body looks even better!

    I just ordered some chia seeds (Salba). I’m excited.

  • http://- Sarah

    Great workout, Zuzana! Do you think it would be possible to post additionally full length workout video’s in the future? This would be great for my motivation. Perhaps the problem is your limited webspace, so you could think of putting the full length video’s on rapidshare or something like that.

  • http://www.flickr.com/photos/41740772@N06/?saved=1 CL

    Oops, I meant Dragon Flag! Must have dragonflies in the head.8-)


  • http://gallery.me.com/cordesign1 John

    All the workouts are great and I’m loving the recipes too.
    I just want to say thanks for posting the photos of the workouts as well. They are a huge help because I copy them and load them onto my iPod. (I don’t know how to copy the video) For each workout I create a photo album with all the pictures in order. This makes it very easy to keep a library of all the workouts so I have them handy wherever I go. I play each workout as a slideshow and just pause it until I’m ready to go to the next exercise.
    I’ve been following the site for a long time and I’m amazed at how cut you are now! Great work and thank you both for all your efforts in helping other people get there too. Good luck with the tooth.

  • Ekaterina

    Zuzana! it took me 22min and 24sec…:( I am the slowest one, but I was really struggling with myself when I did these push ups!! I felt like I am going to die after…but Iam alive? and waiting for the next chalange (after u getting better):)) so thanx for your workout!!!
    have a nice day!

  • E.E.

    oh yeah, one question though. I know many have already asked this, but did you used to still workout a good amount even before bodyrock? because you already looked so good, strong, and fit! (of course now you’re crazy out there) All I know is that during that period you didn’t pay much attention to your eating habits, but do you think you can share about your old workout habits?

  • E.E.

    Hiiii Zuzana!!!
    Truly hope you feel better~get some rest and don’t be too bummed for not being able to workout much. haha…sort of how I feel when I’m not feeling good and can’t move around too much. I guess we all have to learn to rest one way or another!! :) )) Hugs, take care.

  • http://www.flickr.com/photos/41740772@N06/?saved=1 CL

    Hi Zuzana and ALL,

    I wanted to continue the scenario a little. Yesterday while at work I imagined what you have in a cell and what could be done with it to exercise.

    One of the first exercise I thought of was one armed push-ups at 45 degrees. This is where you sand next to a wall or bed frame and lean over and grab it so you are at about 45 degrees and use just one arm to push-up. BTW, using both hands Barbara should be able to do this variant of the push-up. And anyone who can do a one armed push-ups on the floor be my guest!

    An other one that came to mind was what I call a pull-up but I guess is called a row by most. You lay down on the lower bunk and garb the slats of the upper bunk and pull up. I do this with Gymnastic rings.

    The last one I will suggest is not for beginners. It is the Dargon Fly (Bruce Lee’s fav AbS exercise) which you would do while laying close to your cells bars and you would grab them over your shoulders low to the floor and pull your body up from your shoulders (NOT your back or butt).

    There are lots of others I thought of beside…but if you want to play the game make a suggested cell exercise. Of course inside the limits of a cell and with what might be found there.

    Best wishes,

  • Laura

    This is a nice workout, I completed it in 21:40 & feel pretty energized. Hoping I still have energy to lift tonight w/ the husband but I have 6 hours to rest starting now. I wonder, does Frederick do all these exercises too or how does he keep fit?

  • Jamal

    This is an amazing short and quick but yet effective workout, I would have never thought of doing the small little things that work so effectively thanks. I usually just lift weights but im gonna start doing your work outs day by day if i can depending on the body parts i worked out prior. Keep up the good work and your abs are to die for how long it take you to tone them like that ;)

  • Nick

    Fun work out! Ive got a cold right now so my breathing and energy wasn’t great so my 25:50 should be very easy to beat when I’m feeling better! The prisoner burpees was really hard, I’ve not done those like that. Thanks for the workout! Rest up and feel better soon!

  • Scrap

    Wow, just wow, its my second training I do with your workout and its very effective. Thanks to post them, and continu your exellent work! (Sorry for my english)

  • ramesh

    its awesome,i am gone try it ,i am pretty sure i’m gone love it,i like to chalenge myself,good job zuzana

  • magdalena

    I did 4 rounds in 24 minutes
    it was hard Prisoner Burpees !

  • Tracy

    Four rounds in 18 minutes. I know I should’ve kept pushing until 20 minutes, so I technically failed the challenge. In my defense, I misunderstood the instructions and did 30 prisoner burpees on the first round before I realized I was only supposed to do 10. And I kept losing count on the chair round kicks. I think I actually did 60 the first two rounds through.

    But I’m not saying all that to boost myself up. I should’ve kept going to 20 minutes. But I just wanted to say that 2 weeks ago, I was knocked out for a week with the same problem you’re having now, Zuzana. I couldn’t even swallow water, because my throat swelled up so much. So, definitely, working out was out of the question. But now I’m back full force, so don’t beat yourself up over having to take some time off. If anything, I’m more determined and focused now. I think you’ll be surprised when you come back. I was only sore for one day when I started back, and then my body found its groove. I know you’ll be back to kicking ass in no time.

  • Kadir

    Haii Zuzan

    I´m realy happy that i can see a new video from you.
    Im 17Years and have tried all thing to get a nice body but nothing helps.

    And now i have tried your workout from the last week 1week long and it´s incredible, I can see mi abdominals im so happy.

    Thank you sry about mi english im from German but realy your workouts are the best and it makes Fun.

    Pls don´t stop withe your workouts im sure we need it all here^^

  • Fabian

    Dear Zuzana,

    I really enjoyed your work out video, you’re gorgeous and in excellent condition! I was wondering if you might ever consider adding some music to your work out videos (such as trance music, or samba/ capoeria, dnb/ Jungle or break beat music to add some more rythm to your work out routines)? Best wishes to you and keep up the great work.

  • Jax

    Great workout. Zuzana, can you please respond to this if possible? I recently worked with a personal trainer who had me do practically everything on a bosu ball, including doing compound free weight exercises. I consider myself an advanced exerciser who is in good shape with great balance and wanted to learn new techniques. While I’m trying to be open minded about learning new information, I noticed that only the women in the gym were doing these kinds of workouts on the ball with free weights and not guys. Part of me feels like the trainer is doing this to call attention to his “unique” workouts to get more work as I feel like a dork doing these on a bosu when the guys in the gym don’t. Has my workout been “girly-ised?” I’d appreciate it if others who’ve had a similar experience can comment on this too. Can you comment on this? Thanks, Jax

  • Erika

    Hi, this is the first time I leave a comment and I must say that I am truly inspired with all the workouts. I got into a workout rut sometime ago and while searching the internet for new ideas I came across your site. I must tell you that it has made a great difference in my body and in my workouts. I actually dropped the little weight I had put on in a matter of a few weeks and feel better than ever. Thank you so much, and keep the up the good work.

  • Angi

    @ Alexandra..
    there are many soy protein powders and milk protein based powders that u can use to supplement your diet..if you are vegan try hemp protein powder..North Coast Naturals is the highest grade hemp protein i have found..it is completely plant based..15 grams per serving at 110 calories..it also is high in fiber and contains omega 6 and omega 3 fatty acids..

  • Tina


    Thanks a lot for your answer, means a lot to me! :D

    I will try to loose some more fat, although It is pretty though for me, because I eat too much ;) . I must be more careful about that! My hunger is crazy ;) .

    Thank you, well I do not look bad, I only have problems with my thighs and butt – I store all the fat JUST there…aggghr! :S
    But, I will change that, I am determined and you are helping me a lot.
    I also have almost no breast tissue, so a few years ago, I got my implants and now I am much more confident! It feels great. And my tummy looks pretty good too. You know…everyone have their own issues. ;)

    Hugs & kisses,


  • Alexandra

    Hi Zuzana! I loved this workout and also the article about body types. It finally helped me understand why it is so hard for me to build muscle even though i’m fairly skinny. And, to top that, i am also a vegetarian. So it is really hard for me to eat all the protein i must eat daily to build muscle. I was wondering if you knew any protein supplements (i think they call it protein powder, right?) that would work for a vegetarian ectomorphic like me :D . But, it scares me a little that i should gain the weight in bodyfat instead of muscle. Please, Help!! Thank you soo much!
    PS: Im so glad your tooth is better!

  • Chanin

    Zuzana, thanks for updating-great workout! Is your tooth still hurting? It looks like it might still be hurting you. I hope you are doing ok. Take it easy and don’t feel like you have to rush to make videos for everyone if you aren’t feeling well. Everyone can be patient :) Blessings!

  • Tina

    sorry, I meant in march 2009 ;) .

  • Ashley

    Completed in 17 minutes and 45 seconds…although, without a hurting wisdom tooth :)

  • Tina

    Hey Z.,

    another great workout routine for me! I enjoyed it a lot!
    I made it through in exactly 19 minutes! Although I have to say
    that my form at the last exercise (the leg over the chair) was not perfect,
    but not because I did not trying, but because I can not kick that high with perfect form!
    I hope I will soon.
    I was not sweating much, but I was catching my breath! :)

    I am very happy that you are feeling better Zuzana, I wish you all best next week,
    when you are seeing the dentist for the final touch. You will be in my mind. I wish you all best!!! You will be just fine, you will see. Lots of positive thoughts around you :) .

    I love your outfit in this workout. I love this Adidas top and hat and trousers! Which brand are the trousers? They are really nice! You look great in them.

    Can you tell me this: in march 2008 when you have a little bit more kilos, were you less fit? I mean, do you now, when you are more ripper find yourself more agile, balanced and fit? Please answer, I am now at about the same kilos as you were in march, so I wanted to know where it will take me, if I would lost some of my body fat. I am at around 18% now.
    Can you tell me how much kilos do you have now? I am 167 cm high and have 56 kilos.
    You truly are my role model, inspiration and motivation!

    Love you,

    get well


    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Tina,

      I bought those pants when I was in Kingston, but I don’t remember the brand. I do feel more agile and fit now when I am slimmer. It is less weight for me to carry so every move feels easier then when I was heavier. I am 166cm tall and I don’t know my weight, but it is probably somewhere around 53kg. I haven’t measured my body fat for some time either so I will let you know in one of my new posts. You must be already very good looking regarding your measurements ;)

  • http://www.flickr.com/photos/41740772@N06/?saved=1 CL

    Hi Zuzana,

    Until I started doing your workouts I hadn’t done Burpees since High School. I find I love them! Interesting variation with the left leg then the right leg tuck in. Is this more challenging? As you probably can tell I haven’t done this workout yet. I’m a few days behind those who are doing your workouts religiously.

    A few decades ago, when I was a preteen and at Wellington Junior Secondary (up in Canada) I was very into running and was a long distance track team member. When I was running track I would make up scenarios as to why I must bet everyone else. Usually some animal was chasing me. Your Prison Cell Exercise scenario reminded me of that a little.

    Anyway, I’m glad you feel better.

    Best wishes,

  • Barbara

    Zuzana welcome back, so glad you’re doing better, I love all of your workouts they are very challenging for me, but doable, one thing I simple am unable to do push ups like you, I’ve been doing them with my knee down, any suggestion on how to do push ups like the way you do them, thanks, in advance

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Barbara,

      keep doing the push ups with your knees down. You will get stronger eventually to do them like I do. Every once in a while test yourself if you can do them on your toes and write down how many reps you were able to complete. Don’t get discouraged, because every rep counts even if you were able to do just one, it is a victory and foundation that you can easily build on.

  • Chloe

    I’m SO going to follow this every day! THANKS and don’t ever stop!!

  • BADE

    I just read the directions again and I have an answer to my question about the over the chair round kicks. I’m still wondering about the lunges. Thanks!

  • BADE

    Hi Zuzana,
    Glad that you are feeling better. Is it 30 reps total of walking lunges and over the chair round kicks (i.e. 15 per leg)? Thanks!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi BADE,

      that is correct. I have written the amount of reps with the instructions underneath the pictures.

  • lisaG

    hi Zuzana,
    happy to know you’re feeling better today. hope you won’t have any problems with that tooth any more after the removal.

    i just finished today’s workout. it’s really intensive. the only thing, i did it in 26 minutes and 36 seconds. i hope i’ll do better next time.

    thanks for that workout i feel great now.

    take care
    xxx, LisaG

  • Trixie

    HI Zuzana,
    I love working out, and I think its a way of me appreciating my body. I have a baby and she is one year old now. Ever since I came back to the gym after the delivery, I have been following your workouts. It was really hard at first but now I can really see the result. My abs are even better than before I was pregnant. I feel stronger and feel very fit. I just want to thank you for posting your workouts and been a great inspiration for me. One question, I would always start my workout with 20 mins of running and sometimes i get drain from it. DO you think I should just skip the cardio and just go with the workout?


    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Trixie,

      your warm up shouldn’t make you tired, so yes I would skip the cardio or I would do it after the workout.

  • nas

    Hi zuzana I’m glad too that you feeling better,,
    you are an inspiration for many people.. this routine is great but i have a question..
    four rounds but how many repetitions
    in each???

    • Frederick

      Hi Nas,

      The reps are below each picture in the post. Enjoy the workout!

  • http://red-star.nl John

    Feeling better? Great!
    I like the burpee-training Ross Enamait shows on his site.
    Its part of my daily workout routine.

  • Rachelle

    I found your website about a month ago. I spent that time looking around your site while at work, admiring everything you post and your outlook on fitness. I love that you inspire women all over the world to get in shape in as little as 20 minute a day. We need more sweet women out there willing to show us less motivated girls, we CAN do this too.
    This is the first workout I tried, after a month of admiring or procrastinating. WOW. Girl, you are amazing. I was sweating beads by the end, totally dripping. I did the routine in 17:38. Although, my form was lacking. With the burpee’s I was doing half hearted push-ups, because that’s all i had the strength for, and my jumps at the end were more of half hearted hops. I didn’t realize how challenging those really are! My chair kicks were lacking strength and stability in the core. Your strength and stability is really inspiring. I have you bookmarked. I am hooked.
    Thank You So Much!! I really appreciate your dedication and time spent making these videos. I REALLY look forward to getting back in shape with my new secret weapon, YOu!
    ps- tooth pain is the worse :( glad you took the time to get that taken care of.
    Love & Appreciation

    • Frederick

      Hi Rachelle,
      Zuzana and I both really appreciate the positive comments – and it makes us both very happy that you started to workout with us!

  • http://twitter.com/JoelDrapper Joel Drapper

    Glad you’re feeling better. Thanks for the great workout. I have never seen any of those exercises before, so I found it really useful.

    Thanks again!


  • http://www.fitbytes.com Doug

    Came across your videos on youtube and have to say you actually live what you preach. Nice to see good routines with great form.

  • J B

    I’m sorry, I think you’re great — but the skull and bones on your cap is giving me the creeps.

    At the start of the “Prison Cell Exercises” a bell could even be heard tolling in the background!


  • Kurt

    How many reps of the prisoner burpees do you do each round?
    I heard you say 30 for the other two exercises

    • Frederick

      Hi Kurt,
      Scroll down on the post to the pictures – all the rep and form info is there.

  • Julissa

    Hello Zuzana!! Thanks God…you are feeling better…Even though you are sick, you still doing exercises … you are an example that we have to follow that if you can … .. you are a champion and all my inspiration on bull..

  • William

    Zuzana! thank you for the new post and I’m glad to here your doing better. I love all your workouts and fitness tips.. I was wondering if you would be able to post a kettlebell workout? Thank you

  • Lisa

    Good stuff Zuzana and you’re looking GREAT as ever. My time was 29:40:05. It was a little longer because I performed the over the chair round kicks as inside leg swing over, then outside leg, then back to the other side as one rep. Then I came back to reread your instructions and learned both legs to one side was one rep. I probably could have cut back on time, but it was good practice for those round house kicks since I don’t do them often. Thanks for this great workout. It was what I needed after an intense weight training exercise the past 2 days. Glad you’re feeling better. Cheers ^_^

  • http://[email protected] Juanette

    So glad to see that you are feeling better. This workout looks intense. I will try it after I complete your 6 week summer workout (which is kicking my butt lol). Could you tell me what you do to cool down after a workout? Thank you for being such an inspiration

    xxoo, Juanette


    I did it! It took me 1 hour and 10 minutes to do all reps and rounds. Between each set I did cardio for 20 seconds and after each round I did standing high kicks; maybe that slowed me down. That last round was a killer on my thighs and knees, but I forced myself to do them. I especially liked the “OVER THE CHAIR ROUND KICKS”. At the start of every workout I can pretty much tell if I’m up to doing the required reps and rounds you indicate. Usually, I do 2 rounds with lots of cardio between every other set to make up for the rounds I don’t do.

    • Frederick

      Hi Texas! I think it’s really cool the way you add your own little modifications to the workouts. Keep going!

  • Maryam

    oh yeah…one more thing…the day before yesterday, i went to the whole foods market after a long time, and i bought so much…and some things that i have never tried before that i heard of from your site (quinoa, flax seed, and salba!).

    thnx so much agn

  • Maryam

    Hi Zuzana,

    I’ve been wanting to say this for a while, but I am finally now getting to it…

    I am sure you are already aware of this, but I just want to state this because sometimes, just hearing things you already know is such a good feeling. You make a BIG difference in A LOT OF PEOPLE’S LIFE. You are such a motivation in everything you do and every time I want to give up, you don’t let me :)

    Please keep doing everything you do, just the way you do it!

    I LOVE YOU (in the friendly way of course)

    ps. I hope I don’t sound too corny. lol.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Maryam,

      I am actually enjoying nice comments and I don’t think they are ever corny :) Thanks for writing me, it makes me really happy.

  • http://unbridledenthusiast.com Yelena

    Welcome Back, Z!

    Great work out. I just have one thing to say: I hate burpees.

    That is all.


  • Sueann

    glad that u feel better, and like Frederick said…U will be back with a vengeance!

  • http://bodyspace.bodybuilding.com/shapinglight/ Lucka Mantra

    18 minutes 41 seconds. I cant believe I just did that, my hands are shaking! Woooo! Thanks Zuzana, that workout rocked my body :) !!!

  • marissa

    hey zuzana
    great to have you back
    i hope you feel better :D
    anyways im sort of confused on the time limit or how many sets needs to be done?
    does it have to be four rounds or twenty mins long?
    I just want to clarify that.

  • Cassie

    Great to have you back and feeling better.You look like a real soldier that got out of the Prison camp (Toothache)…

    I have recorded most of your exercises. I used to go to the gym alot and since after I stopped due to financial reason I have been working out at home. I did hit plateau and wanted to join a bootcamp to get out of my rut..Now I don’t have to spend a cent on gym membership or Bootcamp. You are my inspiration. I have now met my personal trainer, just a click away. I am spending the money on the equipment i didnt have-Dumbbells and Medicine Ball and I also invested in a good pair of jump rope-..I was never fat or anything. I do have mucular definition but i wanted something at another level.

    You are my inspiration. I hope you take your fitness to another level. Like being on the cover of a magasine or your own personal DVD. I will definitely support you.

    Great job and keep them coming.

  • Natali

    It is nice to see you back and feeling good,we have missed you:)great workout.Every day I visit your site at least 10 times to see what is new:)your the best,thanks for helping to all of us to be in shape.
    Best!Natali Macedonia


    YEAH, YOU’RE BACK!! Happy to see that the swelling is down and you don’t seem to be having any or as much pain. As for this workout, I’ve been waiting all day(it’s now 4:54pm)and I am going to get into my sweat gear and go for it. I know I can’t do it in 20 minutes-goodness gracious! It will take me probably an hour, but I will complete it. THANKS A BUNCH….P.S., I love that top your wearing. Is it from that same brand you always wear?

  • meena

    Dear Zuzana,
    Thank you so much for your daily workouts. I am absolutely loving and following them religiously. I do hope you keep your daily workouts as simple as possible (ie equipment-free) because that gives people like me who don’t have equipments/home gyms a chance at an excellet workout. Keep up the excellent work!!!! you ROCK!!

  • Essi


    Just wanted to thank you for you videos. I founded them today on youtube and after long time now I found more inspiration for my workout :D I´m going to follow you and start exercising as you do and hopefully get into better shape! Already did my first workout today!! (I´m living in Finland so now its Thursday already, so I kind of will do the exercises one day delay)

    I was just wandering ´cause I´m living the student life and there are parties and drinking every weekend, do you have some good advise for me how I won´t be attracted for drinking alcohol every time?? I know its not a good thing, but its in your culture that when we go out we drink and a lot :/ Should I just drink water in clubs?


    xoxo :D

    • Frederick

      Hi Essi,
      Welcome to the site!
      My student days are not so far behind me that I can’t remember what you are going through with the parties and drinking. Drinking with your friends may be fun, but ultimately it’s not going to support your fitness progress. Try to cut it back as much as possible – make it your thing when you are out to drink Perrier (or some other non-alchoholic sugar free beverage) , which is what I do now when I am out socially. Trust me, you will still have fun :)

  • Ivana

    drgo mi je da se osecas bolje:)
    zelim da ti se zahvalim sto postojis,da nije tebe,bila bih izgubljena…
    hvala ti!
    thank you for beeing:)
    im sorry,my english is not very well:(
    i hope that you will understand what im saying.
    im glad you are feeling better!
    kiss from serbia

  • Denise

    Zuzana!!! I am so glad you are BACK & feeling better!!!

    I bet you are excited to get that tooth out of your head! :)

    Another rockin’ workout!!! Thank you!!!!

    xx, Denise :D

  • http://www.kimwens.be Kim

    Hi Zuzana,

    It’s great to see that you’re feeling better !
    I just finished todays workout (the one you posted yesterday) … but i’ll do this one tomorrow for sure !

    Keep up the good work !

  • Kristine

    One more thing.. can you possibly do a video on suggested food items for breakfast/lunch/dinner/snack for a typical day or week? I know you are a HEALTHY eater. Can you suggest some foods that are are easily and readily available to those of us in the states. Pre or post workout snack would even help. Thank you!!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      I will do my best Kristine.

  • Kristine

    Zuzana, I’m so glad you are feeling better!! I have been following you on youtube and appreciate ALL your videos. You are the only one that I’ve found that is a GREAT inspiration and truly motivating. I appreciate that you’ve taught me how to become stronger from my own body weight and not rely heavily on equipment when not available. I’ve trained with a great trainer before but you are such a dynamic inspiration! I look forward to all videos you put out there to teach and motivate. Thanks for the pics too. I print them out and take them to the gym with me for backup. Forever a loyal fan!! Please keep it up and hope you get well soon!!!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Thanks Kristine! :)