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.
wow, Zuzana, great workout, it looks very challenging, i’ll try it on Wednesday, tuesdays are my running days.
Another killer workout Zuzana !
You do many jumping to stop moves I’ve noticed, I mean like jump lunges and hops ect . How are your hips holding up ? You look super strong in the hip, but do you ever feel you over due it with those plyometric type moves ? Due you follow a set ratio ?
Again the workouts are inspired , way to go !
And I thought I was in shape. Yikes.
WOW, Zuzana! That workout was amazing! I have been following your site for a while now and I am so excited that you are posting workouts daily, it really keeps everything fresh and makes me excited about exercising every day. I love your workouts because they are so FAST and efficient– this workout can really get the job done in around 18-20 minutes!
I’m glad you pushed through that barrier and completed all four rounds, that must feel great! :)
Too much abs, thats not fair I can’t beat you! Gonna try this workout on Wednesday I think, hope you get your carpet by then!
Hi Zuzana,
great worl-out, this is going to kill us!
I really like your philosophy of short and very intense work-outs (I usually go hiking in the weekends, and I’m feeling much fuller of energy now as I used to be before I started following your exercise routines, so thanks! My lungs thank you too.)
I’ve just got a hopefully not so individual question: my problem is not losing weight, but gaining more muscle definition (my muscles are well trained and toned, but not very visible), perhaps even a little bit more of muscle mass would fit my body better (I’m rather tall and, I must confess, terrified by the ’skinny look’).
Do you think that’s only a matter of eating enough during the day, and that I can go on exercising using only my body-weight, or is it better to do a couple of work-outs with weights each week?
Thank you both, a visit to your site is a daily appointment, my happy ‘active rest’ in my busy days. Even if you don’t post anything new, there’s always something interesting to read and see, or to read and see again.
Un caro saluto dall’Italia!
HI Marlene,
unless you want to look like a bodybuilder, bodyweight workouts like the ones I do can help you build nice lean muscle. Whether or not your muscles will grow depends on how much you are eating.
so exited that i found my new A.M. workout..this will definitely kick my @$$.
you’ve done it once again
Thanks Zuzana!!!
I got tired by just WATCHING you. How in God’s name am I going to do this??? haha =D
Zuzana, it seems like you’re not using weights anymore and just focusing on body weight workouts.
Aren’t weights necessary for a well-rounded exercise program?
woah! this was hard! i only did two rounds! n it took me longer than u needed for FOUR rounds! man, i need to get in better shape. i m so into longer slow paced workouts…this is a lot harder for me. but i m gonna try to keep up with u :)
hey zuzana
like the workout,looks fun but very intensive to try!!
just to let u kno though that try to keep as much sunscreen on as u can whenever ur out in the sun..
no offense!!
but it just ages the skin bad and ur too pretty to get all wrinkly ;)
haha u look absolustly great though!!! keep it up cuz i really hope i can have a fit body like you do :)
erin
Hi Zuzana,
I’m just wondering how long did it take you to get into this fabulous shape? I did your 15 minutes workout (one with low jack and core) today and i love it.
i started counting calories a few weeks ago just to see how much i really eat and found i always go 200 over the amount i should be eating. there’re a few things that even in a tiny portion, it’s all fat.
hmm, I am really trying to talk myself into doing this workout instead of just calling it a night…. It looks super hard….alright…. I hate my gut….here it goes. Thanks doll, again, you’re amazing :)
realy gruelling workout,i can imagine i gonna have a tough time with u,just kidding.
good one zuzana.
i just finished 1 round…and yeah.. i hate u! hahah…. this is the toughest one yet :) i thought i was fit until i started doing your workouts.. man they’re tough! but its great.. i cant wait till one day i can do 4 rounds of this relatively easier….. :D keep it up, the workouts are great :)
4 rounds! :) yep i feel proud too.. :D lets not talk about the time it took.. or the form at the end hhaha…
wow Zuzana….YOU ARE THE BEST….this was some routine!! …im gone attempt to do it…but i know will be way too hart….!
By the way where is ur location now…is it Canada still or MALTA.?!….I LOVE IT !
Hi Zuzana,
Sorry if this is a stupid question. Just wondering if you could give some clarification on the exercises. You said when you reverse the order and go back to the beginning you do “20 Toe Touches, Roll Over, 10 Superman Lifts…and 20 Low Jacks.” To start the next round do you do 20 Low Jacks again or go straight into Pike Presses?
Thanks,
Ashley
Hi Ashley,
thanks for bringing this up. After you complete the first round and you finish with Low Jacks, have a sip of water, write down in your exercise log that you have completed 1 round and then start again with Low Jacks.
Thank you Zuzana, I’m enjoying this one, the Low Jacks are my favorite, and the Tricep Leg Lifts are really tough, this workout is very challenging, who knew that you could get fit my just doing body weight workouts, thank you for these workout and your excellent detail explanations as well, Zuzane YOU ROCK
Hi Zuzana,
I have been a long time subscriber to BodyRock.tv and I am always impressed by the diversity of exercises in your workouts. Most exercises seem to be working multiple large muscle groups at once, and there are some moves I’ve never even seen before. Plus the mix of cardio & strength training in the workouts are such a bonus for many of us who are time poor. :)
I’m just interested to know do you personally put together all the workouts yourself, or do you have help designing them? I thought I remember reading a while back that you were going to study to become a personal trainer… Is this where you source your material from?
Anyway, thanks for being such an inspiration to so many.
Hi Tahlee,
no one is helping me with the workouts. I put my workouts together myself the way I feel like it.
Hi Zuzana,since i found you site i´m addict on it.Can you tell me that the short and intensive workouts are really good for quick weight loss?I know that the diet is very important too.Now i´m eating like 800kal.A lot of veggies ,chiken breast,egg whites,fish(NO BREAD,NO PASTA NO RISE).But without fruits just for 2 weeks,then i´ll start to eat them only in the morning.
What do you think about my diet plan.
Hi Kiara,
my own personal approach to diet has been changing and evolving a lot and right now I follow probably the most simple and basic diet rules. I used to be obsessed with low fat diet, but not anymore. Right now the most important thing for me is to avoid processed food as much as I can and to eat real food that I really enjoy. I am not interested in nutritional science anymore especially after I read the book In defense of food from Michael Pollan. You are asking me for my opinion so the most honest advice that I can give you right now is to get the book and read it carefully. I believe that you after that you won’t need anyone’s advice about what to eat.
Hey Zuzana,
yea, I hate you! (joke!) But it was insane!!!
I did 4 rounds (1 round back to front as you suggested) in a little less than 19 minutes!
(I use regular watch, with no seconds…)
I have pretty the same time as you in many workouts! :)
Best wishes,
looking forward for today`s routine,
Tina
Hi Lindsey,
If you don’t mind I would like to talk a little about weights and bodyweight. It all depends on what your goals are as to how you exercise and with what. If you don’t have a much equipment for whatever reason or a gym membership you improvise. With the move to Malta Frederick and Zuzana didn’t bring weights. Some would stop working out till they bought a Bench, a Barbell and some Plates or a set of Dumbbells. Zuzana has decided to use bodyweight alone. This is pretty innovative and seems based in part on Pavel Tsatsouline’s philosophy and book “The Maked Warrior” subtitled; Master The Secrets Of The Super-Strong-Using Bodyweight Exercises Only. It is an interesting read.
Best wishes,
–Chris
Wow this was MUCH harder than I though!!….Really effective workout!! really works the abs wow.
Thanks for this amazing workout!!!
I`m so happy that I found your site!
I managed all 4 rounds in 31 minutes… And I`m really proud of myself!!
Hi again, you mentioned your dogs in this post, and I was wondering if you brought your dogs with you when you moved??
Hi Sarah,
our dogs came with us of course. I wouldn’t leave them behind.
I completed in 17 minutes and 27 seconds. I’m not 14 either, a couple of years behind you though. I hope you don’t mind my competitiveness. I really do appreciate all the work you put into the site :) Looking forward to tomorrow’s workout!
WoooHoo!
Can’t wait to try this! Thanks heaps Zuzana!
I’ve also been doing Tabata workouts once a week! Thanks so much for the inspiration!
Hi Zuzana
Greetings from Croatia! I’ve been following your website for quite some time now and I must say I’m really impressed the way you look. Btw congrats on moving:). I have a question, too. We all know that building muscle/losing fat depends on what and how much we eat and can’t really happen simultaneously. Exercise of course also plays a vital role, giving us strength and stamina. Still, I believe the gaining muscle/losing fat part depends more on how much and what we eat. So I’ve been wondering, how has you weight been changing in the past year or so. I don’t need to know how much you weigh, just the changes. It’s obvious you’ve gained more and more definition over time, but have you actually gotten smaller (lost pounds) or bigger (gained pounds)? Since the leaner you are the bigger your muscles appear, it’s hard for me to tell from your pictures/videos. Even if you hadn’t gotten new muscle, you still get stronger over time, so that’s also not something to assure me. My guess would be that you’ve actually lost some weight, but kept (most of) the muscle you had when you started. Am I right?:)
Do you ever get sore from workouts anymore?
Hi Jes,
I don’t get too sore. If I do, then I have cold/hot shower which helps or I just do a little activity to move the sore muscles and light stretching.
May I also suggest reading The Whole Foods Diet Cookbook: 200 Recipes for Optimal Health by Ivy Larson and Andrew Larson, MD
The recipes are great, but the message is even better. I think it goes hand in hand with Michael Pollan’s books (which I LOVE)
The only thing I disagree with is that they choose low fat dairy. I don’t think that anything low-fat is good for you, because you’re taking a whole food and taking something out of it, yess sure it’s fat, but it’s a natural part of it and then putting in additives to make that food whole again, but that’s my personal opinion/choice.
Hi Yelena,
I agree with you. Fat is good :)
Whew…. just finished 2 rounds that was REALLY hard!
Hi Zuzana,
your exercises are perfect benefits for the argentinian tangodancing later. Pretty good tests to know
your physical and mental limits.
Daniel (Belgium)
hi, Zuzana!
i dont speak english, but i want to tell you that you make a great job, you have an amazing body, one day i would like to be in shape too, thanks for this page, you motivate people…
sorry for my english..
saludos a ti y a tu esposo, y tu equipo de trabajo.
saludos y besos
isa.
Hi Zuzana-
I am a fitness coach in Connecticut, USA, and am amazed by what an invaluable resource you provide fitness coaches such as myself. I have only just discovered your site, but am thrilled at the great information and workouts you post. THANK YOU!
I was just curious how you come up with your exercises. I do similar type exercises with myself and my clients but some of the things you do I have never seen (and I have been in the industry for 16 years!). You have taken my own workouts to another level and I am so excited to see even more change in my body.
Also, do you have a bio/about you section on your site. I am always curious how fitness professionals came to be, what inspired them to train, what training the have, etc…
Again, thank you! You have a new follower!
Healthy Regards,
Christa
Hi Christa,
welcome to our site and thank you for leaving the nice comment. I am more fitness enthusiast then a fitness professional. I just enjoy working out and trying new exercises.
Zuzana,
I just finished your Rock Your Body Flow Workout! I got it done in 20:02:01!! AND IT WAS HARD!!:). I can’t remember the last time I was so worn out….Oh, wait, that was yesterday when I got thru one of your workouts! Please keep ‘em coming….You & your Husband are THE BEST!!
Thanks Zuzana.I´ll read that book becouse most of the time i feel tired of thinking in diets.One more thing the short and intensive workouts are really good for quick weight loss.
I like to do Bodycombat and bodyattack too.and of course your workouts.
Best wishes.
WOW!!!
Great!!!
tnx
:)
I swear Zuzana, you make every exercise look so easy!!! I LOVE how you’re showing us daily workouts! So motivational!!! I know you are constantly giving us recipe ideas as well, but if you could somehow show us what you eat in the course of the day, that would be awesome! It’s my goal to be as lean and sculpted as you!!
As always, THANK YOU a ton!!!
Hi Zuzana,
I did this workout this morning, and I have never sweat this much!! Awesome, keep it coming!
When will you do another diet/food video?
Leandre
I LOVE these workouts. they are great. i love how they turn into a cardio workout. someone mentioned it above, about not using weights. do you not use them anymore. your own body weight is a lot to work with which is why i love these routines but i was just wondering if its ok to just do these exercises and no weights?
and do you do additional cardio with these workouts that are posted, or just the workouts ? THANKS FOR EVERYTHING
Hi Diamond Bean,
these workouts are all that I am doing and they are keeping me fit. I was a little bit worried myself when we moved because I didn’t take any weights with me at all, but it is actually amazing how body weight workouts can be effective just as much as working out with weights (unless you want to train with greater weight then your own body weight)
Hi Zuzana,
This workout ROCKS! I did it this morning and it was a killer. Keep them coming please. ALso please do another diet/food video? =)
Leandre
Hi Zuzana,
I did this workout this morning and LOVED it. I really like the ‘flow’ aspect of it. Nicely done!
In regards to my question, do you recommend taking any vitamins etc. other than a multi-vitamin? (such as fish oil, Ca/Mg, etc.). I’m in my early 20’s & I’m sure it varies between what each person needs.. but I’m thinking more in terms of helping your body and progress. I guess I’m just wondering if you invest in (and take) any of these.
As well, what is your favorite ’snack’ to eat/drink after an intense workout like this one in order to help your muscle/body recover..?
Thanks Zuzana, I can’t wait to achieve your level of fitness (; … and I’ll definitely be letting you know when I do!
Zuzana,
First and foremost, thank you for the fitness advice, your videos and most of all your time. I hit a plateau with running a while back and your videos seem to add the spark to my fitness routine that, I and my body, was missing. Quick question for you, I completed the routine but my time was 25 minutes. I dont take long breaks, just long enough for a sip of water and a swipe of a towel; however, in certain exercises (like the pike) I have to take a few more breaths in between the last few push-ups – which therefore increases my time. Does this mean I am not getting as good of a workout? I thought it may mean that it was just more intense but wasn’t sure.
Many thanks!
Hi Brittany,
if you were working out with your maximum efforts, then you had very intensive workout. Next time you do this workout you should be a little bit faster. This way you will see that you are making progress and getting more fit. It is normal to pause when you don’t have the strength to continue.
Awesome! 18 minutes 32 seconds. The toe touches really slowed me down, but luckily the Low Jacks and Mountain Climbers I do a lot of, so those went quickly.
Thanks for the workout.
Tracy
Looks like a good workout, thanks Z! Ive never seen the pike press before. One question though, you do look alittle sweaty before the workout, hot day in Malta?
Hi Nick,
hot day and warm up before the workout ;)
Zuzana, as a personal trainer myself I must say you have a lot of really great exercises on your site. They not only look interesting but they actually are challenging. I am impressed!
Zuzana, I believe that this is what you are doing & this is it because you have a proper sense of when you are full. At LEAST 80% of it is diet alone. If you want to look good, it is essenial that you are eating whole foods which means whole grains, legumes, fruit & veg. Everyone has abs it’s just that you don’t always see them because Abs are made in the kitchen! Choose carefully what you eat, ev1, & very importantly if not more importantly, the quantity of food that you eat if you want both physical results and to be healthy. Easier said than done but definitely, definitely worth it!!!
fantastic,forsure i’m gone try it.
wOw…
that workout i will have to try…once i work up my abs. i’m 14 and have like half an inch of fat covering my stomach muscles…not too much but its there. since Sunday, i’m really watching what i eat and am reading some of the Body for Life book, but since i’m only 14 it says to like only do the basics for weight lifting or else it could get in the way of bone growth??? so…i’m doing more aerobics and stuff like what your doing cuz it really motivates me and i really plan to stick with my diet and exercise. thanks so much! :D also i have a question…how long did it take for u to get abs like that?