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.
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!
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 ;)
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?
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
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.
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! 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!
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
Oops, I meant Dragon Flag! Must have dragonflies in the head.8-)
–Chris
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.
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.
17 minutes and 5 seconds for 4 rounds – worked up quite a sweat!
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!
Hi Barbara,
whatever makes you happy :)
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,
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.
Thanks,
Bridget
22: 19… that variation of burpees slowed me down a lot- very painful! :D
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 :)
HI Devynne,
that is exactly what I am doing. This workout is short but very intensive.
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, 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.
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 just love your site… Where did you get those pants? I would like to get a pair for paintball. Excellent Job!
Thanks,
Nicole
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
Thank u for adding pictures! ! LOVE IT!
hey zuzana,
PLEASE POST SOME NEW WORKOUTS!!
sorry but i need some change,and i love to see wat u come up with
thanks
Hey girl :) I will be happy to.
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!!
Wow, what a great ab workout! I felt the good burn in my abs even after 3 days!
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
Zuzana visit of spain!!!
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!!
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…
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
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.
Hi Cecilia,
welcome to our site, I hope that you will enjoy the workouts.
Okay thank you Frederick :)
good excercise…I just love your site
:D
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!
I have really enjoyed your body weight exercises! They have been challenging and a lot of fun.
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!!!
Ruth
Hi Zuzana;) I’m writting to you from Poland;) You are very amazling girl. I look up to you:) Bye, bye
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!
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 :)
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
CJ
wow..this workout was great I FINISHED IT IN 25:08:91..I Thought it would take me half and hour
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.
This is GOOOOOOD!
I LOVE LOVE LOVE YOU!