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

Hey!!!

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?

Thanks

xoxo :D

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

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

I LOVE YOU FIRST OFF :)
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

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!

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

sorry, I meant in march 2009 ;).

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!

@ 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..
xo
Angi

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

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^^

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

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)

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 ;)

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,
–Chris

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?

Zuzana,
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.
-J

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.

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

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.

Zuzana,

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 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

Thanks

hey zuzana,
PLEASE POST SOME NEW WORKOUTS!!
sorry but i need some change,and i love to see wat u come up with
thanks

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!
Deya

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! :)

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!!

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. :)
From,
Just another bodyrocker

I love ‘Walk lunges’! :D

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.

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.

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. 

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!

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!!  :-)

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!

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!!!

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