BodyRock.TV

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!

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

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 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.

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.

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 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.

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??

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!

Hi Sarah,

our dogs came with us of course. I wouldn’t leave them behind.

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 Tahlee,

no one is helping me with the workouts. I put my workouts together myself the way I feel like it.

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.

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?

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.

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

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 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!

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!

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.

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)

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?

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

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.

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 Yelena,

I agree with you. Fat is good :)

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.

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 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 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
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. :)

If you don’t mind, I’ll try to answer your question. Brown sugar is exactly as bad for our body as ‘normal’ sugar – it’s not healthier nor has it less calories. I guess 3 tea-spoonfuls of sugar daily can be quite a big obstacle in losing weight.

I’m a coffee addict too, but this website (and the changes in my life I’ve made thanks to it) helped to me to cut down from 5 cups of coffee a day to just one before the workout.

I did this workout today for the first time. I just started doing your workouts about two weeks ago, but I wasn’t exactly consistent for the first four of five days because it was the week before my finals (I’m a college student). I haven’t exercised or ate well in about two years. I finally gave into depression this past spring after fighting it for almost two years as well. I decided to start your workouts to help me get out of this slump. It doesn’t hurt, either, that I feel more confident in my shorts already… My time for this was 31:35. Although I feel slow for now, I am actually quite strong compared to other female beginners in yoga (I’m also a beginner) when it comes to poses that are taxing on my shoulders. I’m also quite good at balancing as well, too. Thank you for keeping up with this site, and that butter chicken recipe looks great! I’ve got to try it really soon. :)

PS: I showed this website to my partner, and the first thing that he noticed was that Frederick does zoom in quite a bit on your breasts and ass. I don’t blame him. I told my partner that he is proud of you. :P

On June 7, 2010 I completed this workout in 22 minutes and 8 seconds

Fast ‘n Fun!

[13:51]

This one I loved! Tough sweaty hot mess. Course I did it AFTER my 30min run/walk but I still pushed hard. Took me 15 min 17 sec. I love the longer workouts :)

14:07 ( old time from ’09 was 17:20 min)
instead low jacks( bunion hurts from yesterdays ” just did it workout”;) I did 40R of 1/2 squat jumps 
thanks guys

Thanks Zuzana & Freddy for this older workout! Love it! My score: 22:58. I really like, when you give us a little practical advice for the every day training.

did this one today…really liked it!!  not a killer, but was a nice change of pace, took time to focus on form.

I did it in 19:33 :)

This has got to be one of my favs! :)

I did this one this morning and I feel great. I have to admit that I’ve fallen off the healthy wagon. I’m getting ready to move again next week across the country and even though it very exciting, it’s also very stressful. I haven’t really been sleeping well or eating properly. So with all that said, the workout this morning was hard. I really felt the loss of flexibility and strength. And now I’m taking the steps to rebuild to where I was before.
Oh, my time for this one was 18:11. And a burpee for Erin. See you guys later. Have a great day everyone :)

15 minutes. 11 months ago my time was 14:30 but I think I did it wrong. hehe))) as I really know that I’m stromger and faster than that time I’ve started bodyrocking. plus I did 12 minutes of interval skipping (40s/20s), 5 one leg squats on each leg and started my own challenge today – wall sitt. My time is 1:14 but I hope I will improve it in a month of everyday training. I’ve read that Peta Wilson can seat like that for 9 minutes and it’s awesome! My 25th day of 50 burpees is ahead.