Yesterday I had my active rest day, but except for an afternoon walk around the harbor, I wasn’t doing anything special. My home chores kept me active most of the day. Cleaning, laundry, dogs, and cooking. I felt kind of bad that I didn’t have an update about my ARD, but I doubt that anyone is interested in watching me mop the floor :) After my ARD I always have so much energy and that’s why I came up with a workout that would really kick my butt. And let me tell you that it did – big time. Today’s workout routine is one that will make you hate me for sure. I don’t want to scare you off of this workout, but I was on the verge of giving up at one point. I honestly didn’t think that I would do the last round, and then I thought to myself: I don’t have to do all of the rounds, it’s ok to be a wimp every once in a while, but then I thought of the comments that I might get : ”Hi Zuzana, thanks for the great workout. I am 14 years old and I completed all 4 rounds in 13 minutes.” I had to push really hard and I hated myself for putting this workout together, but right after the very last rep I felt so proud and so happy that I did it. I did some light stretching after the workout and then I had my shower. The shower can help you with your muscle soreness. Especially cold showers. I know that not everyone can handle it when the water is too cold, but you can try to switch from cold to warm every 20 to 30 seconds.
So now to explain this monster of a workout: there are 7 exercises and they flow from one into the other. Once you complete the last exercise, you reverse the order and go through them backwards until you get to the very first one again. Going through the 7 exercises back and forth counts as 1 round. This is the order and rep count for the 7 exercises: 20 Low Jacks, 6 Pike Presses, 30 Mountain Climbers, 10 Triceps Leg Lifts, 10 Superman Lifts, Roll Over, 20 Toe Touches, and 10 Leg Lifts. Now reverse the order and go back to the beginning: 20 Toe Touches, Roll Over, 10 Superman Lifts, 10 Triceps Leg Lifts, 30 Mountain Climbers, 6 Pike Presses, and 20 Low Jacks. Congratulations – if you survived this sequence you have completed Round One – repeat 3 more times and you are finished for today. I completed 4 Rounds in 18 minutes and 52 seconds.
Remember that form is the most important thing here. If you are just rushing through the workout no matter what your form looks like then you are not doing yourself a favor even if you manage to beat my time. If I saw your form going south, I would either make you do less reps or have you repeat every rep in a good form. There is one important thing to always keep in mind – keep your abs engaged the whole time! If you are squeezing your abs and making your core tight, then you are helping the rest of your body to perform the exercise in good form.
There are photos with descriptions for each exercise and how they flow together in order. Spend some time and try 1 slow practice round to make sure you have exercises, form and flow down.
Have an amazing workout and let me know how you did,
Zuzana.
Low Jacks
Start by standing with your feet hip width apart, place your hands behind your head and bend your knees. The lower you will get your butt, the more challenging this exercise will be. You can try to keep your thighs parallel to the ground if you are looking for extra intensity.
Push up off of your feet and jump with your legs wide apart. Land softly on the balls of your feet and immediately jump your feet back together. Keep your knees bent and try to stay as low as you can. Keep your chest up and your shoulders away from your ears. Do 20 reps of the Low Jacks. After the last jump keep your feet wide apart and move on directly down into the pike press.
Pike Press
Bend over and place your hands on the floor keeping them slightly wider than shoulder width apart. Lock your knees and keep your back straight.
Bend your elbows and bring your forehead close to the ground – then push up with your hands. Do 6 Pike Presses. After this exercise jump with your feet together and move on directly to the Mountain Climber.
Mountain Climber
Get into a plank position and lunge with one leg forward towards your chest. This is your starting position.
Jump with your feet up and switch them in the air. Keep your elbows locked and your hands planted on the ground.
Land on the balls of your feet. This counts as one rep. Do 30 reps of the Mountain Climber and then move on directly to Tricep Leg Lifts.
Tricep Leg Lifts
Start from the plank position and then bend your elbows keeping them close to your body. Bring your chest as close to the ground as possible but don’t touch the floor.
Squeeze your glutes and lift one leg up with your toes pointed. Bring the leg down and now lift up the other leg. Keep lifting the legs for the total of 10 reps – then move on directly to the Superman exercise.
Superman
Lay down on your belly, extend your arms and your legs out. Lift one leg and the opposite arm up as far as you can – then switch sides. Don’t rest your arms or legs on the floor through out the whole 10 reps.
Keep your arms and your legs extended and roll over onto your back.
Toe Touches
Your back is flat on your mat and your legs are pointing towards the ceiling. Try to lock your knees and flex your feet. Extend your arms towards your feet and lift your upper back off of the mat. Try to touch your toes with every crunch. Do 20 reps of Toe Touches and then move on to the Leg Lifts exercise.
Leg Lifts
Bring your extended legs as close to the ground as possible, keeping your lower back flat on the mat. Your arms are extended above your head. Lift both legs just a few inches up and then back down. Do 10 reps of Leg Lifts.
When (and if) the Leg Lifts become so hard to do that you can’t keep your lower back pressed into the mat, you can do this variation. Bring your knees in towards your chest and then extend them out. I did this variation in the last round because I didn’t have the strength to do the regular leg lifts with proper form.
After the Leg Lifts, reverse the order of the sequence and move directly to Toe Touches and then move your way exercise by exercise to the Low Jacks. This counts and 1 round. Repeat for a total of 4 rounds and then record your time in your exercise journal.
Zuzana,
One question for you. I am also a coffee addict, I eat very clean but I CANNOT do without my coffee. I do have Nido creamer in my coffee with brown sugar 3 times a day. Could this be what prohibiting me from cutting off the “extra” few pounds? I train just like you every day!I love your exercises. When you dont update I feel lost! He he =)
Thanks,
Leandre
it looks a hard workout,i’m gone try it tomorrow.
ive been wondering how long did it take to get your body in the shape it is? and how many years have you been working out for? you should put a picture up from before you started lol :P..
im just wondering because alot of people start working out and they just stop for a couple months and dont take it serious so im curious to know how long have you been at this..
i really like your workouts,this one looks hard,but good,thanks
Hi Zuzana,
Another fantastic workout… Good job girl, I have been watching your videos for a few weeks and at first I had some of the same thoughts that you answered at the end of the video ex. ” maybe she is doing something else?” This was before I decided to get my lazy butt off of the computer chair and really dig into some of your videos.
All in all if you doubt her training style I highly recommend that you actually give them a go. For me they are difficult as before I started using Zuzana’s videos I hadn’t worked out in a year due to a back injury. With Zuzana’s help I’ve been able to become limber again, and while I have a long way to go to the body that I want I’m glad that I can actually for the most part do these exercises without waking up the next morning in agonizing pain.
So to all the people on the fence just do the workouts that she is showing us and give it your best. Zuzana is of the few t.v. type trainers that I say actually look like they are having a hard time with their own workout regimen e.g. sweating, breathing hard, lack of breath.
Anyway off to do this workout
Hi Zuzana,
I was wondering is Frederick following the same workout plan as you? I would hate for him to get off easy! It seems like my husband would prefer to watch your video or watch me doing it to actually working out with me. I have gotten him to do some evil workouts that I made up based on some of the moves that you integrate into your workouts, but he prefers to workout on his own. He especially won’t attempt stabilizing/balancing exercises like your one-legged gypsy workout. Does Frederick do your workouts, and if so does he ever accuse any of your exercises of being “girly” or anything like that?
Hey Zuzana,
Do you offer any seminars / workshops / etc?
Thanks so much,
Sian
Thank you so much Zuzana for this workout!! No offense but by the end of this I was about ready to kill you too ;). It was VERY INTENSIVE and I’m surprised I was able even to get through all 4 rounds let alone timing it. But thanks again!!!
Wow I completed it in 21:14 but I will give myself a minute or so for having to check what to do next! The tri w/ the leg lift was not the easiest thing in the world omg.
Thanks for the crazy workout. I definitely have noticed a difference in my body since I started following your routines! I did this one in 24 minutes, so I have a long way to go to beat you, but I’m not giving up! ;)
Hello Zuzana are Simom and I write down ‘Italy, I wanted to congratulate you for your site and your workouts, since I discovered it has become a fixture every day, even though I speak only Italian I can understand the same …. sets and repetitions, and then there are all descriptions of themselves, of course with google translator. Sorry if there are errors but at times the translator is a little ‘what he wants and I’m not very handy with computers.
Hello remains strong then you !!!!!
Oh my god, very hard!! But liked it! :)
Thanks for sharing!
Ok! I have a question this time:
When do you usually take your Day Off/Active Rest Day? Is there a “formula” or just when you feel that your body needs some healing time?
Currently, as I am on Week 4 of your Summer Fitness Program, my Day Off/Active Rest is the 7th day. I understand that these routines are way more intense than what I’m doing, so I was just wondering if yours are similar or more frequent.
Thanks!
Y.
HI Yelena,
I like to do 2 days in a row and then take one day off. This way I have my workouts 5 times a week and get enough rest.
this workout is super intense when i first saw you do it all i could think was –imigosh with my mouth wide open, i was kind of in shock. After hours (& yesterday evening) of procrastination i finally just finished the workout 18:05 im so proud! thanks again.
Zuzana. Love this site. You & your husband are a God-send. I’ve tried several programs. This is the only one where I’ve actually experienced substantial results. Your body roks! I wana be just like you! lol… Just keep m comin. This last workout I was inspired to do twice today. I wasnt happy with the first time. I did it in 30 min this morning. Second time i did in evening. It took 45 min cuz someone came to my door and i had to stop then resume. Oh well. It happens :) Hardest part for me was the tricep leg lifts & the leg lifts. Unbelievable. I hate em. But I love how im looking. You go girl!
Hey Zuzana,
should i keep going for the full 4 rounds if halfway i’m unable to keep form? or take a break then continue again? will it still be better than not completing?
did the one of the 6 rounds workout i managed only 4 and half before i was totally outta strength to push further)x
Thanks!
loving this daily routine workouts. awesome the fact they are all real intensive and requires no extra equipment. short and great when i get off work in the late nights.
Hi Janilyn,
your form is the most important. If you can’t keep good form, then it’s time to take a break or quit.
hi Zuzana,
i could only do 3 rounds because now i’m a be late to go to work. but i’m quite proud of myself, i thought i couldn’t even make one round when i started.
thanks!!!
have a nice day
best, LisaG
Hi Zuzana
have been absent from our home gym and yoga for a while, but slowly getting back into it, [your webpage the inspiration ] also it appeals to me, spending less time for efficiently to get better results…
I would like my six pack back, but also need to shift a few kgs to feel comfortable again, although for my height I don’t need it… Do i follow your daily routine , knowing there is no way I will keep up or do you recommend I start by following one of your other programmes…?
I like the fact you every day is different … I am just worried my fitness level will be the missing link!
HI delen s,
If you feel that your fitness level is not enough to follow my current workouts, then go to the workout routines page and pick any of the older workouts that I used to do. They are longer but less intensive. Rotate the workouts anyway you like it, make sure that you are getting enough rest and watch how much and what you eat. You should keep track of your workouts and progress in your exercise journal. After one month or 6 weeks, you can increase the intensity of your workouts and perhaps add some more difficult exercises.
I tried this workout today Zuzana and it was fantastic. 24.14 was the time. My arms are still shaking!! For the tricep/leg lift & the superman exercises I counted one on each side (right left) as one rep…
Wonderful!!
[...] This post was mentioned on Twitter by Michael Pollan News, Frederick Marshall, Orlando FL, Mark L, stephen r and others. stephen r said: Rock Your Body Flow Workout – November 2, 2009 | Fitness Advice …: Yesterday I had my active rest day, but ex.. http://bit.ly/1w84Sk [...]
Zuzana,
I am curious about your shift to doing shorter, very intense workouts. Do you think they are just as effective? If so, would it be beneficial to do the longer workouts first to build up strength? I wonder if it would be better to do the longer workouts until you can perform these shorter workouts at a quick pace. Or, is it the same thing–even if it takes you 30 minutes to do these short circuit, newer workouts?
When I look back at your older workouts, it seems like you built up a good, strong muscular base before being able to switch to these shorter, intense workouts. Since you already have a base and a body type you only need to maintain at this point(i’m sure you have goals–but you already look great), is that how you are able to do just these shorter bursts?
Zuzana, girl I could never hate you for doing such a great thing! I tell you what though, I ain’t even mad. I am extremely grateful that I have access to your workouts. You are a workout angel! Anybody who doesn’t appreciate what you do, should start their own website like you and see how it works out for them! Much love girl! KEEP DOING YOUR THANG!!!!!!!!!!!!!
great workout! loved it! Especially the pike pushups!
You guys are truly inspiring. Keep up the great work. Your videos, workout ideas, and diet advice are absolutely fantastic. After having begun my own experimentation with your workouts this week, I WHOLEHEARTEDLY BELIEVE that this is all you do to stay fit. Nothing else is necessary. These workouts give you all the intensity you need to get fit (as long as you maintain good form and listen to your bodies aches and pains and don’t get injured). In some ways I wonder if people expect that they have to do more to get fit (longer time in the gym, more exercises, a new fangled diet/supplement), because that’s what we’re all sold by a very well-oiled industry attempting to sell us stuff. Your minimalist and very focused approach is truly inspiring, clear, and refreshing.
I am doing my own routine based entirely on your workouts for the next month, with the Summer Fit workouts in the morning, and some of the other workouts in the afternoon (20 min best cardio, Full Body Blast, etc.). I’ll have more to say in the coming weeks as I progress, but I can already tell that I will see significant results in the coming weeks! Thank you for all you do!
Hi SausalitoMike,
Thanks for the nice comment – looking forward to hearing about your progress.
Hi Zuzana,
I had a go at this work out this morning and was hating you during it!! Just Great!! ;))
Thanks for this fantastic site!!
Ciao from Milan
Hey Zuzana,
Just wanted to say Thank You for motivating me to get fit again!!! Although I am no where near ready to tackle this kind of workout yet (just started your Beginner workout), I continue to watch your daily workouts for inspiration and look forward to the day that I’ll be able to physically do them and keep up!!! You’ve actually made working out FUN for me (which is a first ever)!!!! By the way, I’m not sure but I think it’s your husband that is video taping you….please let him know that he does a FANTASTICALLY PROFESSIONAL JOB!!!! Please keep doing what you’re doing and GOD BLESS both of you!!!
Whew!! That was tough! I tried it out on tuesday night after being sick for a week which was probably bad planning cause it kicked my butt and I was only able to do 2 rounds :(. I tried it again last night though and I was able to make it through all 4 rounds, I felt so proud :). I’m not sure how long it took but I’m guessing about 20 mins. Thanks for this great workout I’m going to try the one after this tonight.
I love you so much you are my idol. Im 18 and i’m gonna take my a levels soon (next week actually) and i should be studying but i’m so hooked on all your work-outs! I’ve been following them and i see my self building so much more muscle than before. thanks so much for being so funny and likeable. it makes watching you really enjoyable :)
Hello Zuzana! I really like this Flow workout, as I’ve mentioned before! :) I only had time for 3 rounds but it surprisingly took me longer than I thought–around 20 minutes. I think usually the first time for any workout is harder to move quickly because of the unfamiliarity and everything–but it WAS a tough one. Can you describe exactly what the pike press works out the most? I can feel it in my shoulders and arms, but does it work the chest? thank you for all your time and take care, you’re very sweet.
Wow, I did 3 sets, couldn’t do a fourth, next time. :)
Hello! Thank you for giving us very nice workout. I tried it today. It was very hard. It took 25 minutes for me. I live in an apartment, so I can’t do junping because that was noisy to people who lives under the floor. If you know exercise which we can do quietly, please teach us. Thank you.
Thank you so much for this workout!! I think it’s one of my favorites that you’ve ever posted. Hopefully someday soon the tricep leg lifts will get easier for me! Thank you so much, Zuzana. As a personal trainer, you leave me with a lot of great ideas for some of my women clients who want to lose body fat and tone up! You are an inspiration to me as well!
Zuzana,
Wow, I thought I was in good shape until I found your website, and I’m glad I did. I am 40 and 2 years ago was diagnosed with type 1 diabetes, so watching my diet and exercise are a MUST for me. Thank you for doing what you do. I enjoy the challenge and although at this point I am just trying to get through the workouts my goal is to time myself and also try to incorporate some tabata into my gym routines.
Oh no! Am I blocked from posting on BR TV? I posted a comment last night and it is not here. There was not any inappropriate language or references in the comment. Please let me know. Thank you.
Hi Bade,
We have some comments when we repointed our dns information to the new server – sorry to loose your comment!
wow.. ok i tried this workout today.. i replaced the jumping jacks with 150 high knee rope jumping, and i could only do 3 sets in 20 minutes.. wow it is tough.. no wonder you said you wanted to quit by the third set. i understand now .. Zuzana i will try to beat your record..
Hi Zuzana, I wanted you to know I did this flow in my Boot camp class this morning. We did 4 cycles of this. I gave them 30 seconds in between cycles. Our best time was 3:20 for a full cycle.
I am really proud of these guys. They are all over 40, both men and women. I started them off 12 weeks ago from scratch and they are machines now. This workout was killer and not one of them dropped out or lost form. (They know better than to lose form!)
Great workout for sure!!
Hi Tracy,
that’s an amazing result! Congratulations to all of your students. I am glad that you guys have enjoyed the workout :)
Since my legs are still sore from that Death by and Fat exorcism workouts I did this one today, and I must say wow, this was real hard!!
I did it in 21:40.
Zuzana and Frederik – you are doing an excellent job with this site and I hope all the best to you and even more success. I am sure I will be following your work for long time!!
Greetings,
Barbara
This workout was killer!! I feel ashamed I finished at this time 36:23:23…and im 14 …kids are supposed to be faster than adults…but thanks for the workout
Hello Zuzana and Frederick,
I am way behind you, but I have done all your daily workouts to this point and I love it! You guys are totally and inspiration.
Anyways, I completed only three rounds in 19:50. I was way too pooped to finish the 4th round!
I’ll keep you updated and keep up the good work!
Zuzanaaa!!
I really love your show, you’re awesome, I mean, you motivate me to get fitness, thank you for giving us all those tips, and well… I can’t beat you girl! LOL, but I hope I can do it some day.
ahoj Zuzano,
vypadáš výborně a tvoje cvičení taky. Je možné někde zakoupit dvd?
mám spousu dětí a cvičení ve fitku je nemožné, takže bych ráda cvičila doma a bez průvodce to moc nejde ?.)
měj se krásně
Kateřina
I usually try to complete these work outs at the gym, adding in a 200m sprint around our mini-track in between rounds. However for this workout after the second round it was nearly impossible to keep any good speed while sprinting. Great work out. Going to try and up my cardio training so I can keep up next time.
[...] Due to the weather conditions, we couldn’t make new pictures, so I posted the photos from November 2nd – the first time I did this workout. You can check out my first attempt here. [...]
this is really hard to do. I really hope I make it through this tough workout today
I had trouble with the Tricep Leg Lifts that was really hard for me but i’m going to keep working at it so I can get stronger. what I did first was I did some jump rope before I did this workout. but great workout I hope to see my body change real soon. :)