I set the goal at the beginning of this workout that I would complete 5 rounds. The first round was already intense, and it took me about 8 minutes, at which point I realized that 3 rounds was going to be enough. I could have dragged my ass for 5 rounds, but then the intensity would have decreased. I prefer to keep my workouts short but very intense. If you want to go for 3 or 5 rounds it’s up to you. Do whatever feels good. Not everyone likes high intensity workouts and if thats the case with you, make your session longer in order to get something out of it. I hope that you will enjoy today’s workout and if you are following my exercise program then tomorrow is a day of active rest. I am not sure yet what we are going to do, but I will keep you posted.
Best,
Zuzana.
Rolling Jump Tuck
Start by standing in front of your exercise mat with your feet hip width apart. Squat down with your arms along your sides and your hands close the exercise mat.
Place your hand and your butt on the mat first and then roll back vertebrae by vertebrae.
Using your arms for support, engage your abs and lift your hips up as high as you can. Don’t roll onto your neck. Your legs are straight and toes pointed.
Roll your spine vertebrae by vertebrae back down onto the mat and use momentum to get in a squat position.
Push off of your feet and jump up bringing your knees towards your chest. Land softly on the balls of your feet. This counts as one rep. I did 12 reps per round.
Oblique V-Ups
Lay on your side and place the bottom arm along your body on the exercise mat for support. The other arm is behind your head with your elbow pointing towards the sky. Your knees are together and slightly bent.
Contract your abs and lift your legs and your upper body off of the mat simultaneously. Try to reach with your elbow towards your knees. You should feel this in your obliques. Return to the starting position. This counts as 1 rep. I did 25 reps on each side.
Jump Lunges
Place both hands behind your head and get down into a lunge. Keep your chest up, back straight, shoulders down and back. Make sure that your knee doesn’t reach over your toes.
Push off of your feet and jump up, switching legs in midair.
Land softly on the balls of your feet in the lunge position and repeat for 20 reps.
One Leg Bridge To Crunch
Lay on your back with one leg on the floor and the other extended. Your arms are along your sides.
Squeeze your glutes and lift your hips up keeping one leg in the air and extended.
Bring your hips down on the mat, engage your abs pressing your lower back into the mat and lift your upper body towards the extended leg. This counts as 1 rep. I did 20 reps on each leg.
hello zuzana hello frederic,
great workout again, thnx a lot
i just wonder what u think about -POWER PLATE- miracle :))
does it is really work and enough to use 10 minutes ?
please share ur idea and all of you guys(who knows anything maybe some even tried before…)
all the best
muky
That is a intense workout indeed. Did you get leaner after you’re dental problem? It looks like it.
Hi, thanks again for a great workout. I am trying to do reduce bodyfat, but I do find cardio boring, any ideas? should I just focus on doing the workouts as you describe them here and watch my diet? could you give me any tips?. Right now I am doing weight training 3 times a week ( for the next two weeks I will be doing supersets for full body and after that circuits) and doing the workouts as you outline them the other 3 days, on my day off I do active rest. I would really appreciate any suggestions. Once again, the workouts here have really helped me a lot, thank you so much to you both.
great workout again,zuzana i love to run longer distances like 8- 10km.is it benificial in getting a toned body?and off course the six pack u have.
hi Zuzana,
i just wondered, are you gonna make diet videos again? because i still need help with my diet.
thanks
best, LisaG
HI LisaG,
I love to do diet videos and I will be posting new ones.
Hey, Zuzana!
I just wanted to tell you that I`m glad that your ˝teeth troubles˝ are over and that the newest exercises are absolutely amazing!
Have a nice day!
Fantastic routine today!! I really appreciate how you break each exercise down on the site here.
Have a great day!
i love this workout it is very intense – i just finished it — 3 rounds in 35 miutes, i really want to do it again & get better at it. i thought i’d have trouble with the jump-lunges but those were pretty easy & fast for me compared to the first work/o, which slowed me down a bit & i thought they would have been the easier ones.
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hey Zuzana,
I like the way you work with your body. I have a question:
I have 164 cm and 140lbs. I have to loose 30 lbs. I am 23 years old.
I would like to combine your workouts. But is a cardio-workout like tae-bo-fitness (of Billy Blanks) or running/jogging necessary for loosing weight? Can you please help me in making a workout-plan for me? what should I do mondays, tuesdays and so on?
Weronka
HI Weronka,
running or jogging or aerobic is not necessary if your goal is to loose wait. You can pick any form of exercise and as long as it is intensive enough to burn a lot of calories, then you are on the right track. What kind of exercise? The one that you enjoy the most. Diet is a key as well. Most people are over eating. People just eat too much because food is like quick fix for any emotional problems. You can use any of my older workout routines or you can follow my own exercise program. I am sharing my own workouts on a daily basis that anyone can follow.
Zuzana, or whoever knows,
Whenever you say contract/engage/etc your abs, what do you mean exactly? Should I be sucking in my tummy, or flexing my tummy muscles, or what – can you go into some detail please?
Thanks,
Emily.
Emily, if you contract your abs, then you are pulling your tummy in. It is not like sucking your tummy in, you have to use the muscles in order to perform the exercise in a proper form. By pulling your ab muscles in during exercise you are protecting your back and helping the rest of your body to perform the exercise correctly.
Hey Zuzana and Frederick,
Really great workout – again – of course!
I did these workout today morning and it was pretty intense!
I found the Rolling Jump Tuck the hardest And Jump Lunge the easiest.
Oh My Gosh, hoe hard is to jump in the end of the Rolling Jump Tuck exercise!
But I made it :). And I can really feel my obliques now – the second exercise is GREAT too!!!
I made it through 3 rounds of these exercises in 21 minutes. It was great – short but very intense workout, exactly what I like!
Have a very nice, sunny Sunday,
greetings from Slovenia,
Tina
Ditto to Michael’s remarks above. Your site is the best, and I really appreciate the effort you and Frederick (sp?) put into the photos and videos. Great work, Great workouts!!
Cheers, -Sunny
Ok, for loosing weight it is necessary that I go for jogging outside for 30-45 min. 3 times a week. And also on other 2-3 times a week I want to do your workouts, but which workouts I should combinate?
Hi Zuzana!
I noticed you don’t use free weights anymore, and rely on bodyweight alone, is there a reason behind that?
Thank you for the videos and you do a fantastic job!
HI Rakel,
the reason why I don’t use any equipment in my workouts is because we have just recently moved to a different country and I have currently no equipment what’s so ever. I don’t miss any equipment right now but I might get eventually some new things. We’ll see.
awesome intense but short, luv it!
I did 19:37 for the first 3 “rounds” and 20:56 for the second 3 after 20min rest. I think my jumps were quite a bit more dynamic than yours too, but I am 19 so it is easier /smug. You are 34 right? Did you ever compete as an athlete professionaly?
Hi Alexa,
I am 34 and Zuzana is 27 – don’t be too smug there are new challenges on the way. Nothing wrong with a little healthy competitive spirit!
Dear Zuzana,
I have lost about 50 lbs. in the last year. I have really learned to eat well…low carb and high protein has worked the best for me. I have lost the weight in every part of my body except my stomach. It is just barely changing. I weigh about 132 lbs and wear a size 6 pants but my waist is still 32 inches. Do you have any suggestions on exercises or diet? I have heard pilates is the best for targeting the waist. I am middle-aged so I do take that in account but still think my waist should be shrinking more. I would appreciate any ideas you might have. Thank you!
Paula
Hi Paula,
You can try to follow my daily workouts for a month and see what kind of progress you can make. Everyone has a problematic area (usually abdominals, thighs, butt) that always takes the longest to improve. Eventually you will get there if you keep going. You don’t have to worry about loosing more weight if that’s not your goal. The intensive workouts will boost your metabolism, burn fat and build lean muscle – but a huge factor here is how much you are eating. I always stick to small portions and eating at least 6 small meals a day which helps to keep your metabolism burning.
thank you so much for taking the time to train with us and showing us your everyday workout …. we really apressiated thank u so so so so much
Hey Zuzana ..u r great..thank u for sharing us these workouts..
but i have a Q..how many times u do each exr,u said 3 rounds..but i wonder in 1 round how many Rolling jump and so on..
thanks u again
Hi Najwan,
All the reps / sets info is below the video with the pictures.
i cant do the jump lunges to well cause i have a problem with my foot so i was wondering what could be a replacemnt for hat in this workout
Hi Chris – Can you do a regular step lunge minus the jump?
yah this workout definatly seems more intense than most of them :)
can’t wait to try it ;)
Ahoj Zuzka … volam sa Ondrej ..ako mozes vidiet pisem po slovensky ..nezistil som krajinu tvojho povodu .. ale podla krasy a mena SLOVENKA, alebo je tu aj druha alternativa … ceska … tvoje treningove videa .. som objvail na internete len pred pol hodinkou :) ale tvoj pristup k tomu vsetkemu … perfektne nieco ! VYNIKAJUCA STRANKA … skoda, ze je only English … :) fakt klobuk dole … si sikovna .. krasna postava … urcite aj mila … velke + u mna … DRZIM PRSTY :) fakt som v nemom uzase.
Ahoj Ondro,
ja jsem puvodem z Prahy :) Diky za mily komentar.
Hi Zuzana,
On weighted workouts, what equipment would you want first? I think the minimum weights a person should have are set of Dumbbells. A variable set would make some sense where there is a limit on space or funds. I think I would add a Swiss Ball or two to the short list and maybe a 12# Medicine ball.
And…the obligatory nosey question…what did you folks do with the equipment you had?
–Chris
Hi Chris,
We left it behind for my brother… I miss our Nike medicine ball already!
I am loving the body weight exercises, actually. It is nice to know that my body can function for itself. I am doing this workout tonight. I expect it to be pretty rough, but I love the challenge.
Thanks to you two for another quality video.
~Adrienne
Hi Zuzana!
About 5 years ago, I was over weight, but made up my mind to something about it, through exercise and clean eating I lost the weight and successful lowered my blood pressure and cholesterol, I lost 55 pounds and so far have managed to keep it off. I’ve been doing your daily workouts since you started them and also the 15 Minute Challenge, and the 20 Minute Interval Cardio are my favorites, they’re tough, but I enjoy doing them as a add on to my Kettlebells workout (will you do a Kettlebell routine?? for us). Your routines have me losing weight again and they have blasted me off of my plateau in just 2 short weeks. I do like to exercise but I’m amazed at the results I’m starting to see after doing your workouts 5 days per week. Maybe when I reach my milestone I’ll send you some pictures. Thanks for these wonderful routines, I’m glad you’re feeling better and you look awesome and amazing you are a true inspiration
Hi Barb,
I am happy that you are seeing those great results and that my workouts are helping you. Keep going and if you want to send me pictures after you reach your milestone, it would make me happy.
Hi Zuzana, you look amazing as always. I love all your videos. You are truly an inspiration to me.
Hi Zuzana,
So I went to do this workout and I couldn’t believe how uncoordinated I was when it came to the v-ups. I wish I could do them like you – but I can’t lift my legs up at the same time (really hard!)
Your abs look great – i can see the definition everywhere – sides and all. I’m trying to focus on my abs/core. Which exercises do you recommend to get abs/core like yours?
Louiza, just keep going with my daily workouts. I target the core in every one of my workouts.
hi zuzana,
i m planning to run a half marathon in 10 months.would u please suggest me how should i start? and is it good for overall health.i m waiting for ur response,please reply soon.
Very cool video. Looks like a great workout!I’ll be giving a try for sure. I love that fact that you don’t use any equipment…
Keep up the great work and look forward to seeing more of you.
Mike
hello zuzana and frederick
i have been waiting for an answer :((
can you maybe give some comments about -power plate-?? thank you so much indeed..
Hi muky,
I have never tried power plate so I can’t give you my opinion.
You Rock! I love all the workouts. Thanks Mama! :)
Hey Zuzana :D
I used to be pretty fit, but after a few years I drank WAY too many cokes (so addictive lol) I ate too much junk food, and didn’t play sport much, so I got out of shape. I’m 23 now
I’ve started getting back into a good diet and excerice, I’m now doing some of your routines as help so gotta thank you for all your advice and routines!
In a few months maybe ill send you before and after pics. :)
Keep up the good work. Dont work too hard for us ;)
Peace.
Hey Zuzana..u didnt aswer me..somebody answered thats it under the videos..i cant find any..i just wanted to ..how many times i do each exrsise in one round ..like rolling jumping in the first round,,?5 times or 6 times?
Najwan,
All the descriptions about how to do the exercises and number of reps are written underneath the photos.
zuzana,
thnx for answering :))
Very nice form.
Hi these 3 rounds took me around 27 minutes; yesterday was biking 15 miles at 10 mph & sets of pullups. In this workout, are the jump lunges counted separately or do you count for each leg? I did 20 reps which was 10 reps/leg..
Hi Laura,
it is 20 reps total for the jump lunges. One jump counts as one rep.
Zuzana -
I absolutely love doing your videos! I was pretty fit to begin with but you’ve definitely helped me tone up and switch up my workout routine. I was wondering, what are some really good lower back workouts? I know you can’t spot reduce fat but I really want to get those little back-dimples that some girls have.. When I started doing some lower back workouts you could vaguely see them.. but I want them to POP! Anyways thank you so much for your diet and exercise tips! I look forward to seeing your next workout! :)
Hi Zuzana and Frederick!
Just wanted to say hey and that I am into Week 4 of the 6 Week Summer Fit Program and seeing great results! Thought you’d be proud =D
I’m looking forward to following through to the end and then starting my work out with you.
You know, for someone who absolutely HATED working out her whole life, I feel really inadequate during the day off, because I feel like I should be exercising. haha! I definitely need the rest, from a tough previous day workout, but it just feels funny. My daily workouts feel like they’re a natural part of my day thanks to you guys!
Yelena.
Awesome workout, quick and intense. I still have about 10 pounds I want to lose. Should I do some of your longer workouts instead of these shprter daily ones? You are already in top shape and don’t need long sessions? I love your workouts.
Thanks,
Hi Nicole,
the better shape you are in the harder you have to work out to maintain and improve – beginners are the ones who don’t need too much intensity to make huge changes, because their bodies are not accustomed to exercise. The workouts are short, because of the high level of intensity. You can’t exercise at this level of intensity for longer sessions. Shorter workouts that max out your effort are way more effective then long workouts. If you keep a journal and keep track of your personal best times, and you keep pushing to beat your latest best score, then you never hit plateau and you will continue to improve your fitness.
Hi Frederick,
Well I hope your brother is getting as much out of the equipment as you and Zuzana did.
I notice that Malta seems deficient in Euro Sports or other sporting goods outlets.
If you are a DIY type…you could deflate (completely) a ordinary basketball and reinflate it with water, thus making a reasonable safe medicine ball. This would weight a lot more than the 8# one you had as a mini basketball I did weights ~7#.
Anyway, you would need at least one inflation needle, and a means to attach it to a water supply with enough pressure to inflate the ball. I used a 1/2 inch pvc threaded end cap and heated the needle to the point that it would melt the pvc and inserted it into the end of the coupling. I made sure the needle had clear passage (drilled a small hole thru) and was “screwed” into the coupling. I then used a male coupling attached to my shower head to complete the water connection. Still it was a bit messy as the supply has excess pressure for inflation of a ball and the water wanted to go somewhere. This is why I picked the shower for the job. Could have done it with a garden hose outdoors as well.
Best wishes,
–Chris
Hi Zuzana, I finally get the Gymboss on the website. I am in Thailand and so happy to find your website. It’s help me a lot and I feel safe to go everywhere and don’t worry if I dont have gym to go. I normally follow your workout more than going to the gym.
Thank you and wish your site to be here for us for long long time. I will be follow as soon as you still like to share to us.
Best Wish,
Oar
omg these workout are so hard. My favorite one so far is the workout when i do a push up and bring my knees into my chest. Then after that i do the leg swings, were i kick my legs up over a chair. I like these workout because they are so challenging. How do i get lower abs? What workout would i do?
Really enjoying the last few days of exercises! I have worked several into my curriculum lately and found them effective and fun. Thanks.
Why am I the only one posting my time like you asked?
Wow, that was a crazy abs workout! I completed 17 rounds in 15 minutes and thirty seconds. I guess counts as 16 rounds then? We tied! I actually have a Lululemon cropped pant injury at the moment. The back zipper digged into my bum crack causing a nasty scrape while completing the rolling tuck jump exercises in a previous workout. I pushed through though! In my mind I was thinking, “I have to beat Zuzana. I have to beat Zuzana!” It’s great motivation. Thanks again :)
I tried this one a couple hours ago and was able to complete 3 rounds in 20:24 and that was with doing 25 of the roll back jump tucks the first round by acciedent :)
Hi there girl..
As personal and fitness trainer myself, I must say your workout clips has caught my attention. I usual don’t really dig female workouts as I don’t really find them challenging enough. I have been doing Martial Art,Taebo for and weight lifting and Cardio 5-6 days a week. I usual get my training programmes from mens health magazines and they have been such hard but awesome challenges,thats why I’m loving your workouts.
I will be doing some of your exercises on my circuit training day and with my clients. Will keep you posted how it goes. You are on my favorite list now :)
Thanks girl and keeo up the great work.
Zainati(Fitness and personal Trainer United Kingdom)
Hi,
I’m starting today! I hope I won’t give up this time….
Dear, Zuzanna!
I love all your workouts! But I just want to get to know how many times you do every your exercise, I know that every round consists of several exercises. So it would be cool if you could inform how much we should do. Thanks in advance!
Hi Katie,
I post the reps and sets for every of my workouts. You can find them either in the post underneath the video or underneath the pictures.
pretty intense workout, I like the quick triceps exercise.
very good, Zuzana,
greetins from Brazil