BodyRock.TV

hi zu, its 2 c u back again……. Kudos 2 ur WILL POWER. keep up.. here is my story i saw ur website 8 months back.my baby was 3months old at that time. i was desparatte to loose 40lbs which i gained during preg… at that time u came into my life like an angel. i came 2 knw abt ur website through youtube. but i couldnt start excercizng coz my mom had paralytic attack and i devoted 7months to her.ALHAMDULILLAH i started excercizng 1 month ago and my people says there is “change” in me i.e “inchloss” and 2lbs wt. loss… thanx 2 ur excersises.. thing is nt following diet seriusly.. now i decided like u only cleaneating here after. inshaallah.. left a recipe on diet page.. do leave a msg if you liked it or not

Hi Zuzana,
Hope everything is well. Thanks for this workout, looks very challenging, especially the “Zuzana Push-Up”…my hope, I could be as strong as you one day. Thank you and your hubby Again…

hey glad ur feelin better!
and glad to c another workout ;)
quick question though;
do u kno how many calories r bein burned while u do these exercises?
just wonderin
THANKS!!

Hi Zuzana,
I have been watching your videos and following your website for a while now. I just had a baby, and I really want to get in the best shape of my life. My biggest fear is letting my body go now that I have a little one to take care of. I want to be in shape for myself, my husband and my son. I love that you workout with little to no equipment and you don’t need a gym. My question is, do you do a lot of cardio on top of the daily workouts? It just seems like someone with your level of fitness must be spending hours upon hours each day training. I also wanted t know if you ever had to lose weight, like I do now. I need to lose between 20-25 pounds. I have never had to lose weight and it feels a little intimidating right now. I look at where I am, and where I want to be, and it just gets discouraging. I’m not sure where to start my focus on…. cardio, strength training or both? Thank you for all that you do on your website. You are truly an inspiration!

Phew! What a workout…loved it! And so glad to hear you’re back in good health again!

I have kind of an off-subject question: why do you wear your top on one-shouldered? I’ve noticed it in another video too, and was wondering if it is a new trend in fitness? If so, I’d like to start using it here in San Diego, California and be on the cutting edge of fitness fashion! :)

Thanks!

Love,

Melissa

i m facing kneepain during exercise and afterwards.i m unable to figure out reason as i m maintaining proper form.can it b caused due to chilled morning in india now?

by the way great to see u again.

Zuzana
What happened to your gymboss timmer?
Do you still plan on using it in your programs ?
I love your channel.

Hi Zuzana,

I’m new to your site and want to let you know I love it. It’s inspiring.

I’ve read your article on body type that everyone can get lean. I have a question though. I have problem with this last 5 pounds of fat to lose and it’s difficult to come off. I can’t get much muscle definition because of it. I eat 5-6 meals a day and I eat mostly fruits and veggies. (I’m a vegetarian.) I eat some brown rice, though. Which one of your routine would you suggest I follow?

dear zuzana,

im happy u are back again..im pretty new here but i have to say im already addicted to ur vids and everything..

im so excited to be fit like you but seems like its gonna take soooooooo long to reach ur level…took you 3-4 years right ??

by the way how long do you practice in total everyday, 1 hr or more ?

thnx a lot , ur amazing :)

Welcome back n keep up the good job ^^
support all of u truely from my heart!

Hi Brian,
The GB is a great tool – but we just recently got a an Ipod Nano so we have been playing around with it a lot lately – new toys are always the most fun.

hi Zuzana,
i’m so glad that you are back. today i really feel like i wanna workout. you are my motivation seriously.

thank you so much for your site.

best Lisa

Hi muky,
welcome to my site ;) We started BodyRock.Tv last year at the end of may and I have made a really good progress since than. I don’t do more then I am showing in my daily videos. 15 – 20 minutes of intensive workout and that’s it. If you watch how much you eat through out the day, then you will be in shape in no time. I believe that you can reach great results faster if you avoid processed food and stick to real natural foods like vegetables, fruit, whole grains, some meat, eggs, etc.

Hi Oceana,

I am constantly changing my workouts from one day to another and that is something that works for me. I believe that you can get better results if you incorporate a variety of workouts into your exercise program.

Hi abhi,

knee pain is not good. You shouldn’t be doing exercises that are causing you the pain. It could be anything from tight muscles that are pulling on your knee to more serious problems. It is not possible to tell really. I know that most people don’t bother to visit a physician when they have a knee pain, but if you are experiencing it already for some time then you should consider it. I had knee pain a few times in my life and I tried to give it some rest, avoid hard exercises and I did light stretching every day until the pain was gone.

that workout is exhausting.
thanks Zuzana, i feel alive now.
it feels great.

best, LisaG

Hi Melissa,

I just enjoy to play with my outfits, it’s just a fun part of doing these videos. If you start wearing your workout outfits this way in San Diego, let me know what feedback you get :)

Hi ZuZana and Frederick: Can one download or purchase some of your videos? I’m just learning computer.

thanks for ur kind advice zuzana.i will deffinetely see a physician in couple of days.

Hi Allan,
This is something we are working on. We should have some news on this soon.

Hi Marie,
Because we are each so different and working out at different levels of intensity, it’s really impossible to give you an accurate answer. Try to focus on getting faster and stronger – the calorie burn will take care of itself :)

Hi Jami,
My daily workouts that I am posting are the only workouts of any kind that I am doing. I really don’t like to spend too much time exercising and there are just so many other things that I have to do on an average day – I am sure you understand this because most people just don’t have time for multiple workouts and hours exercising. If you keep it intense then your workouts really don’t have to be long, and especially if you exercise at least 5 times per week and watch how much you eat. Don’t be discouraged and don’t spend too much time thinking about what type of exercise you should be doing. It is really very simple. The harder you work, the faster results you will get. You can mix cardio and strength training just the way you feel like it. If you feel up to it, you can follow my daily workouts and I am sure that you will see amazing results very soon. Don’t worry if you can’t do some of the exercises or number of reps. You can substitute the exercises with the ones that are easier for you to do. Just start off doing the best you can and be persistent. You will see that in only one month you will be much stronger and feel so much better. Diet is huge and the biggest problem for people seems to be that they are eating too much. People are using food for emotional reasons and because they are bored or not focused. I have experienced that myself and I can tell you that if you can keep your portions small – or rather the way they should be, you will see big improvements. Avoiding processed foods as much as possible and replacing it with real natural foods is another huge step in the right direction. I hope this helps.

Hi Zuzana, Hi Frederick,

I find your workouts soooo great!!! I am using an exercise log for 3 weeks now, and follow your workouts acuratly… I can’t believe what difference it makes: i try to beat myself everytime and that’s a great challenge!!! I feel much fitter already after such a short time and my boyfriend tells me already now that he can see the progress I’ve made (I am not sure if he wants to be kind but it’s good to hear :-) ) The only thing I really struggle with are pull ups :-( and wanted to ask you what tips you’ve got for me other than doing negatives and hanging leg raises. I do those things but don’t seem to benefit from it? … and I so desperatly want to do pull ups because I think it’s so cool when girls can do them!

thank you for your great work outs!!

cheers

Hi Zuzana,

thnx for replying so quickly. You said you change your work out from day to day. Is it is muscle-confusion? Like make your body confuse and respond more to the exercise?

I think if I use one of your VDOs per day and rotate the routines, I’ll get a huge variety. Thnx for such a great site. There’re still some exercises that I still cannot do (mostly ones that require a lot of balance), but I’m totally gonna work on it.

Hey Zuzana!

Good to see you back! Great workout today as always!

I have a quick question. I kind of always thought you needed to do at least 15-20 minutes of continuous activity (where you’re heart is pumping and you’re sweaty) in order for a workout to give you any cardiovascular benefits. Today’s workout of six sets took me about 13 minutes and 30 seconds. I’m wondering if you think it would be more beneficial for my cardiovascular health to continue doing sets until I reach around 15-20 minutes or if around 13 minutes of activity is enough of a workout.

Good morning Zuzana-
Yay she has another video! I’ve been logging onto your site to check for the whole week; I like this workout b/c these squat exercises take less time to tire the muscle as theyre more intensive. I am wondering, what do you do when youre having a craving or do you not get cravings as much anymore since your body is accustomed to your 6 meals/day? Also do you feel energetic before your workouts or do you just do them anyway? Thank you!!

Glad to see you are feeling better! Thanks for the great workout!

Zuzana, wow, those pushups are killers! :) Thanks! Any news about Facebook? Hope you’re mouth is feeling better now that your wisdom tooth is out.

hi jamie lopez, stop worrng what to do? prepare ur mind first. u kno i was in ur position few months back but i firmly made my mind that i have to loose the extra pounds which i gained during pregnancy. i conceived after treatment so i gained lot of weight, after firm determination i started excercisng and there is change in me.. but i have a long way to go.NOTHING IS IMPOSSIBLE. “IMPOSSIBLE itself says IM POSSIBLE.” vt firm determination…….keep going. get on vt ur sports shoes start vt beginners workout or just streching is also good for begginners………….

HI ZU, U R JUST ROCKING……………. NICE TO C U WORKING…..

Welcome baaaack!!!! I’m so happy you’re feeling better!!! I’ve been faithfully doing your routines in the meantime and wanted to ask whether we could do some biceps exercise one day bec. as far as arms, we’re mostly working on triceps + chest with all those push ups. I guess I’m mostly interested what are you going to come up with when you’re w/out dumbells ;-P
PS Making your leek soup this weekend.

ZUZANA,
Love the workouts!! Will you again allow downloading of your workouts the i-pod?

Hi Zuzanne,

First of al id like to say you are truly an inspiration!! Can you kindly tell me an exercise for the fat that has accumulated on the inside of knee areas where the knee joints are?

Hi Zuzana!

I need some help to follow my diet. How much and what kind of carbs do you usually eat after 6? What are the best food to eat before and after working out? I know you dont count your calories but how much do you think u eat each meal? approximately…

Happy to see that you are back in action.

I think you will get some good response for selling video workouts, hope you sell mp3 direct downloads. Then we can see the whole workout, and use as a coaching tool. I think that is what most people are after. Maybe you should sell a voice track only, so we can play on our mp3 players. Could you offer 3 different speeds, slow medium, and fast?

Still I am amazed at your creativity, such range of motion. I’m off to my own workout now. God bless you both.

Hi Zuzana, I am from Trinidad in the Caribbean, we have great beaches and Carnival, therefore fitness and physical appearance is important to us and is part of our culture. I luv your workouts and wich you can have an option for fans to either post pics of themselves or before and after comparative photos. I think this will also help us motivate each other! What do you think?

BTW, i am going to do this workout this afternoon and im sure my two year old will join in he luvs your workouts especially skipping rope and burpees! LOL!

Ahoj Zuzko, zacala jsem slednovat tvoji stranku pred par tydny a moc se mi libi. Takou postavu mas jen z tech tvych sestav nebo i chodis do posilovny?? :)) Vypadas opravdu skvele!! Tak bych se chtela vypracovat. Co mi hlavne vadi je tech par prebytecnych cm v oblasti boku?? Byl by nejaky specialni cvik a nebo je to hlavne diete?
Jeste jednou ti moc dekuji za tvoje stranky.
S pozdravem,Martina

Hi Esther,

You can try using a chair to take some of the weight off of your arms – try putting one foot up on a chair and see how that works. Just be careful with your balance and be ready to step down to the floor.

hi zuzana,
well i’ve just started using this site about a week ago and i think ur workouts r incredible.i kind of feel though that i’m not burning all the food i’ve been eating throughout the day though :(
but i wanted to know if i’ve been doing the exercise right if i finished doing it in 9 minutes?!? i try so hard to keep my form good but i keep falling over, especially for the santana-zuzana push up when i go into the plank and then twist my abs for that. any tips for keeping my balance,especially for tht exercise ??
thnx and keep up the amazing work!

[...] See the original post: Today's Workout – Thursday, October 29, 2009 | Fitness Advice … [...]

Hi Erin,

keeping a proper form is the most important thing, so if you just rush through the workout then it is for nothing. You can burn a lot of calories and boost your metabolism for the rest of the day with a very short workout, but the workout must be very intensive. Tabata protocol takes only 4 minutes and yet this type of interval training burns just as much as if you did 40 minutes of a regular cardio plus it increases your metabolic rate so that your body burns more calories while you are resting. You have to feel that you have used your maximum efforts to finish the workout. You can always modify the amount of reps and rounds according to your needs.
The Santana – Zuzana push up requires a lot of core strength and balance, so if you are falling over, then you have to do this exercise slowly and focus on having all of your muscles engaged.

Hey Zuzana,

Great to have you back. I knew you would come back with a vengeance :) I would like to make a nagging comment. Is there a more appealing place where you can demonstrate your excercises. All that crunching of the surface you are working out on makes me cringe because although I know its not your joints, it sounds that way and I can barely watch the workout. Similar to nails on a chalkboard. I probably sound like a pain in the ass viewer :0 Just wondering, please don’t be upset. LOVE YOUR SITE AND EVERY THING YOU DO!!!

Hi Zuzana,

I`m very happy that you are feeling better! :D

This short workout war great for me, I did 6 rounds in about 13 minutes and I could do more rounds, but I had no time today. Looking forward today`s/tomorrow`s workout!

Best wishes,

Tina

Ups, my upper post was for 30.10. workout, sorry for the mess.

Now I wanted to post a comment also for these workout (29.10.).
I did this workout yesterday and OMG it was CRAZY!!!
I was sweating like a pig and it was really hard for me! But felt just great afterwards.
I felt really satisfied and happy. :)
I love Santana-Zuzana push ups!
I did this workout in exactly 19 minutes, veeery challenging! Thanks!

Tina

Hi Tania,

we have one more place where I can workout, but you gonna have to probably get over it, sorry :)

im glaD that u are back hope ur fealling better

smiles and smirks for Tania and Zuzana, what’s up Zuzana and Frederick,? thank you for the hard and fun workouts, glad ya’ll feeling better!

18:10- lots of sweat! thanks zuzana!

This looks like so much fun! It’s great to have you back. These recent posts are perfect for travel, when I don’t have weights to work with. I used to panic about visiting relatives and losing muscle. Now I can’t wait to have an excuse to try one of these every day. Thanks!

great workout the first time i tried it – i ended up doing too many reps on accident & could only get through a couple slow rounds (i must have been really tired that evening) anyway, i think i beat you a little over a minute — i finished all 6 rounds in 18minutes&: 26seconds. i have to say im really proud of myself.
Thanks again.

Thanks for another good workout Zuana.

I have made the same mistake as Kamillzyna but on a previous workout
It’s tough but quite rewarding if you complete more than the number of reps prescribed!

One question
My wrists feel sore after this work out
I don’t think I have an injury I think that they are just very weak
Can you recommend a way for me to strengthen my wrists/hands?
Or perhaps someone else has a recommendation?

Hi Zuzana! I’ve been watching your videos for a couple weeks now. Recently, I had a baby. Before that I dabbled in modeling a bit. I’m thinking about heading into it full force. I was wondering if you had any workouts that burned fat quickly? Thank you! (:

Hi Meg,

the workouts that I am doing on a daily basis burn fat quickly. If you want you can follow my workouts on daily basis. I am posting every workout that I do at home.

Hi Zuzana!!!!
i really like ur workouts and i follow them too..
but question is.. that i would like to get buff legs as u have..
what ur recommendations?? what exercises i have to do to get that result??
and how often i have to work out and within how long usually u see the result??
thank you soo much!!

Zuzana, aside from workout I just cant help but to notice of all these fabulas top you are wearing, can you please tell me where you get them. And do you think its ok to go to the gym wearing it, or it would be a little too much for a public place?

hi there
yoy are incredible
you are doing aa great job
i am 37 y old i kid and i am 178 cm 70 kg my body is nice i think but my belly is not ok i workout 2 or 3 times a week by all body is lean but that area is not if i continue my legs, chest etc wont be there i am too thin but not my belly not so fat in my belly is 80 cm i think
tell me what to do please
bye thanks

Really i’m serious i wanna do say for you this’s amazed i watch you since days ago and i wanna take a little from you this the exercise and i still check you … good luck
I forgot just i wanna you know me … i’m Abadi from Libya Arabican and my age 22 years old

Hi Zuzana,

I just discovered your workouts yesterday on YouTube and I wanted to thank you for producing a workout video that we can tell you actually do yourself! So many workout videos do editing so they can keep the instructor not out of breath or looking like they did when they first started the video (which is completely unrealistic) But when we watch your videos, we can see that the filming as done when you were ACTUALLY working out!!! I love it! Keep up the very hard work and I’m going out myself to try your 600 rep workout!

Heidi

Hi Zuzana – My vote… I LOVE the location!! Variety would be nice – but you ad color & contrast to the background, AND, prove that it doesn’t matter what little space, or how attractive it is, we can get fit – and don’t need to go to the gym. I love the ‘gritty’ sound your shoes make on the ground. Hey, some people this is all they have as a workout space so – I am digging it. Puts the focus on you & what you’re doing.

My 2 cents about the ads… I understand the need for them – I find the pop-up Google ads (similar to what is on YouTube) totally acceptable. The ones where we are forced to watch a video ad … not so much.

Glad to see you back (though this video was posted a while back – I took a break myself.)! You are a huge motivation for me.

~Alysia

Awesome workout! I Love it! You are lucky the weather is so sunny and you can do all your workouts outside! where do you live?

Hi, I’m sorry for my English, it’s awful. I live in Russia, accidentally saw your exercises, for me they are very complicated. How do you advise to start, a small level of training I have … but still …
Your body just fine, and I hope that someday I can look the same)
How complex of exercises are you doing? how long it takes?

hi, i did this workout yesterday and completed it in 13 minutes and 7 seconds…i’m sure that i had good form in everything but i feel like it should have taken longer especially since you said it took you around 19 minutes. do you think i’m doing something wrong?
i’m 15 by the way.

I did this workout and completed it in about 18 min. I also did the exercise before this the day before. The exercises were very good and I was sweating a lot. I did the warm-up before and stretching after. Later that night I was stretching my shoulders because they felt a little uncomfortable, when I pulled my arm forward I had a huge shooting pain. I was in pain for a day and I went to the doctor and found that I pulled some tendons in my shoulder. Now I am recovering and I’m scared to continue these workouts. Do you have any advice?

On Jun 1, 2010 I completed this workout in 20 minutes. I did santana push-ups (sorry the zuzana version is too difficult at this point)

i made it in 19,21 minutes :D

I’m so proud and so wet :D 21min. Push-ups with muscle soreness are more interesting ;)
I love it

[...] why you’re getting a boring title today. I did the 10/29/09 workout. It’s nameless for some reason, so is tomorrow’s. I did 6 rounds of all three [...]

Hi ma’am Suzana. Just wanted to commend and thank you for your generosity in sharing your knowledge and experties in fitness and health. You are a great help and an inspiration to individuals like me who at the age of 39 wants to be fit and healthy. Stay healthy, happy and strong. Thank you, God Bless you and your family.

Sincerely,
Jun

PS
I will ask my wife to join me in working out. Thanks again.

hi Haylie. I don´t think that you did something wrong i did it in 13:32 i´m 17. I hope this help you.

I made it in 19 min 45 sec. It was cool. I liked doing push-ups. ))))

I did this one in 12 min 34 sec. It was a good workout. I love the Santana-Zuzana push-up :)

13:07

i love this workout!! i had to fight brutus sooooo hard this morning. last time, i did this in 20:12. this morning, i told myself i had 18 minutes, that’s it. and i finished in 17:50!!
so excited!!
thanks!
ps–i love santana-susana push-ups! we should do more! :D

I just managed to do the full push up myself!!! I started with knees too… after a while I moved on to go down in plank and then when I am down I put knees to go up… after some training like this I managed to have the strength to do the full push up!!! hope it helps!

I did it in 14:17 :) great ! workout :)

I did this one this morning and it felt amazing, I also added 15 minutes of skipping rope with varied styles of skipping. In the 15 min i did 900 reps. I was a sweaty funky mess but felt terrific. I’ll see you guys later. Have a great day BodyRockers :) :)

I did this in 12:27 today.  I’m pretty sweaty – that felt good.  I think the key to staying motivated is to keep working out.  I think I lose something more than strength when I let myself slack.  

19:38 :( plus a burpee for erin.
i felt really strong, tho! don’t know why it took me longer …
thanks, guys!!

I did this workout today after Young Buns workout(beating my PB) . Took me 14:47 mins. I held 25 lbs. dumbell on Cross Over Lunge. My glutes were on fire lol. Great workout Zuz :D Thank you so much!!

Hi i did this today in 15:46 and before  that I did  4min. skipping high knee (round 53 round) plus 5x burpees for Erin.Thank you

if you can believe it, i couldn’t find anything to step up on, so i did this workout today instead.
and i smeared my scores, so i am super-excited!!

(first time: 20:12)
(second time 17:50)
(3rd time: 19:38 plus burpee for erin)

this time: 15:47 !!!!! Plus four burpees, the first one for erin.

if you can believe it, i couldn’t find anything to step up on, so i did this workout today instead.
and i smeared my scores, so i am super-excited!!

(first time: 20:12)
(second time 17:50)
(3rd time: 19:38 plus burpee for erin)

this time: 15:47 !!!!! Plus four burpees, the first one for erin.

i’m back to those ‘old’ workouts! 17’10. sweating a lot. and 1 burpee for erin!