Today’s workout is very similar to one of my previous Daily Workouts from October 19. I didn’t actually do the workout, because I had the problem with my tooth, so you had only the pictures with descriptions to look at. Most of you were writing me about my wisdom tooth instead of the workout and how you did :) I really appreciate your support and nice comments, but guys, you have to stay focused. Did you write into your exercise journal how many total rounds and reps you manage to complete during the 15 minutes? I hope you did and I wish you would let me know, so that I can try to compete with you. I need your feedback so that I can kick my own but ;) Today I am doing the V – Crunches with a slight variation and an exercise called The Snowboarder. The workout takes only 15 minutes and you do 15 reps of each exercise back and forth. Your goal is to complete as many rounds as your can. What counts at the end is the total number of reps, because it is possible that you might not be able to complete all of the 15 reps towards the end of the workout. The great news about today’s workout is that it is just 15 minutes long and then you are done for the rest of the day. You will burn calories, boost your metabolism and have plenty of time to do other things. Don’t get me wrong, I love working out and keeping myself in shape, but I have life too and I like to be active in many different ways. Spending too much time with plain workouts is such a waste. Time is the most precious thing we have right after our health. Which reminds me that I should point out 3 important things. Warm up before this or any other workout, focus on proper form during each exercise, and do a light stretch after your workout. Spend 10 minutes with your stretching after the workout. Hold each stretch for about 20 seconds and repeat 2 or 3 times. You can incorporate some dynamic stretching as well.
Have a great workout today,
Zuzana.
The Snowboarder
Stand with your feet little bit wider then hip width apart and squat down like you are standing on a snowboard. Touch the ground with your front hand. Notice that my feet are not in a straight line. Your knees shouldn’t reach over your toes. Keep your back straight and chest up.
Jump up and turn around so that you face the opposite direction. The leg that was in front is now the back leg. Touch the ground in front of your front foot as soon as you land. Land softly – on the balls of your feet. This counts as 1 rep. Complete 15 reps.
V – Crunch
Sit on your mat in the V position with your legs extended and off of the ground. Your arms are open. This exercise requires a lot of core strength so make sure that you are tensing your muscles in the core area.
Bring your knees towards your chest and give them hug with your arms. This counts as one rep. Complete 15 reps.
Hi Zuzana…how many rounds did you get done in this 15 minutes? I’d like to have a goal to push myself :-)
Thanks
~AD
Did you do 15 rounds with 15 reps for each of the exercises?
Also, for the snowboarder, do you count as one rep every time you jump, or one rep every two jumps?
I did 5 rounds in 15 minutes, and I almost died. I felt like throwing-up. I had to go up and down the stairs in between each exercise though, because I can’t jump inside of my apartment. Maybe I get extra points for that ;)
Looking good, I’m digging this one and the Body Flow. It’s gotta be getting cold up there, stay warm. I can’t wait for the ice breaker workouts. LOL
Hi Zuzana,
For that second part, I’m unable to hold the form. I’m either too much forward, or too much backward, so I end up tipping backward or not leaning backward enough. I have a lot of trouble with balance in general I think.
Hi Phil,
My form started slipping with the second exercise as well after about the first 10 minutes or so. I just slowed everything down and really focused on improving my form. I found that I started leaning too far back. It’s a tough workout!
Thank you so much for sharing your daily workouts! You are such a good fitness role model and have the perfect muscle tone but feminine body at the same time!
Hi Zuzana,
Can please post video how to stretch after work out, the way you did with Warm up Routine. That would be helpful.
Thank you for everything what you do. I’m really enjoying your website and work out videos.
Kristina
I did do your 15 minute challenge workout that you posted Oct 16th, when you wasn’t feeling well. That’s one of my favorites, I do that one, once a week, so glad you given us another 15 minutes challenge to add to that one for variety. I know you’ve probably been ask this but…if I continue to eat clean and work hard (not with standing genetic) is it possible to have nice muscle definition and get fit like you?? Maybe you could do a video on FAQ, so you don’t have to answer the same question over and over again and could you do some video on eating clean, Thank in advance Zuzana….By the way Zuzana “The Snowboarder” could also be call the surfer….I’m from California, I just saying LOL
Great job! I love this exercise bra.. I think lululemon discontinued it – Anyone know? :( I really want one….
Hi Zuzana,
I am writing to you from Uruguay (south america)Congratulation for your work
I found your website and it has been really helpful for me… I love your workout!!!
I just want to thank you…
( my english is not very good)
I wish You all best
have a nice day :)
Maria
Your workouts are great especially when traveling and staying in a hotel. Definitely no excuses! Keep up the good work.
I appreciate your daily comments!
The programm of your site could be:fitness,diet and…philosophy
Well i have to see there are no holds barred when it comes to being the best inside and out . Well after a miserable wet bonfire night here in the U.K its good to warm up the warming with your new workout .
You are very inspiring to lots of people who find it hard to get going . your site holds lots of inspiring info and striaght honest talk from yourself ….a definate role model for anyone outthere who wishes to turn there live around and build more confidence , staminar and relationships .
Keep up the good work but dont burnout haha we need you !!
Phil
Zuzana, have been following your website for almost a year. Since then I have lost more than 5% of body fat and more muscle definition (:
Thank you for all you have done. I really really appreciate everything that Frederick and you have done. (: It’s great knowing that you know all the constraints that people have when exercising and you tackle them with dead accuracy. (:
hi Zuzana,
i had some problems this week so i didn’t workout for the past 3 days. and today’s workout was really hard for me. i could only do 6 rounds. i hope it doesn’t make me a chiken…
thanks for your site. i love it
best, LisaG
oh, one more thing, i agree with Barb, you should maybe post a video on FAQ to answer the questions that are coming back all the time. and could you post some other diet video?
thank ya
love, LisaG
Hi Zuzana and Frederick,
these workouts are absolutely amazing and I really love doing them. It’s a shame sometimes the camera is a bit too wobbly and moves around too fast. But other than that you’ve got an incredibly useful website with lots of really good advice. There are lots of “fitness people” out there but they can’t show any evidence for what they say, i.e. they don’t have Zuzana’s body. Zuzana is so inspiring because she does her own thing, she gets the results that she wants and she doesn’t insist that hers is the only way. She says: I do this because I like it and because it works for me. You can do it too if you like it. Other people say: I do this because it’s the only way to get fit and you should do it too, even if I don’t look very fit :) Crazy, isn’t it? Anyway, I just wanted to say that you are both doing a great job and I am very grateful. And whenever you want to talk about your new life in Malta, I am very interested in that too. I am curious about your adventures because I’ve got a similar experience (I am Italian and my boyfriend is English)and I love hearing stories about people that move to different countries.
I wish you all the best,
Martina
hey hi ZUZANA,
this is a torture workout!! omg! i tried n ended up in 5rounds. hw did u do 16gurl? congratulations.
ur abs are toooo good. how many days did u take to get 6packs?
pls pls pls post some video to get 6packs in a shorter duration. i tried al ur abs workouts…but wan 6packs like urs.. pls post a video on 6packs for women.
Hi Zuzana,
So to be clear on this, you keep your feet off the ground thru out the V Crunch? Probably I would see this in the video, but I’m have internet speed troubles! It’s as slow as dial up use to be!
Like the new logo! It would go really well on a T-Shirt! Christmas shopping season is coming up for me and I have a number of relatives who really need the gentle hint a Bodyrock.tv shirt would provide.8-)
And speaking of your tooth did you ever tell us what you did with it? Is it still in your head or in a jar somewhere?
Best wishes,
–Chris
Hi Chris,
my tooth is still in my head :) I might have it pulled out for Christmas.
Hey Zuzana,
Have you seen the p90X program? A lot of what you’ve been doing is exactly what they do, just in different groupings. Nevertheless, I’ve been following you since January – you’re an inspiration and I’m loving your site!
Zuzana, you obviously have a very good bodyshape. What do you think on creating worouts for a targeted body areas – like breasts, legs or butt? Would you be able to create a workout for us, girls, to keep breasts in a good, toned condition and to improve its shape, please?
Thank you very much,
Irina
hello zuzana,
can you please give a tip about ur weekly workout like which day of the week you follow hard, harder and rest etc.??
i dunno how to plan my workout with active rests and more intense workouts..
thank you so much
one last question – where do you get your capris? I’m living in europe for the moment and have a hard time finding quality workout gear that’s functional, comfortable and nice looking. Thanks!
Hey folks,
you should watch video to the end! ;) Zuzana counts her rounds in the end and she says there are 16 rounds of these two exercises that she completed.
Zuzana, you are very very good, I was manage to complete only 13 rounds in 15 minutes! Ant it was very very intense, very hard for me, my legs hurts a lot! :)
And I was sweating a lot! Great challenge.
I don`t know how I manage to complete 25 rounds of your last 15 minute challenge (oct., 19th)!
But I am pretty sure I didn`t make a mistake. I write it down on your site bellow comments and in my fitness log. Hmmm…I must have been crazy! And beside that crazy number 25, I wasn`t even tired enough. I must try it again! Can not believe that…huh.
Best,
Tina
Oh, and one more thong Zuzana,
are you sure, you didn`t make a mistake in a description bellow pictures how to perform snowboarder? I mean the reps…there is written that 2 jumps are considered as 1 rep. Is this OK? Are not that 2 reps? Otherwise, this is a lot jumps…30 jumps in one round. I did only 15 jumps total per round and I was exausted!
Hi Tina,
the description underneath the picture says that you do 15 reps total.
Hi Zuzana,
I desperately need your advice. I’ve been training pretty hard. I do a medium intensity cardio 3 times and week and a high intensity once a week. I do circuit 3 times a week, too (usually I just pick some workouts from your website). I eat in small portion about 6 times a day (after I read about your diet). I eat mostly veggies, oatmeal, soybeans, brown rice, fruits and nuts. I feel stronger and I gain endurance. But my body stores fat a lot on my thighs and my upper arms. I’m 166 cm tall and used to weigh around 110. I have a very small bone structure (my wrist is just tiny). My body fat percentage is about 20.5% the last time I got it measured in the gym by a trainer. After following your workout, I now weight about 108 and look a bit toner with a little less cellulite. I’m kind of skinny fat.. like a skinny Endomorph. It’s like even though I’m not overweight, I have a hard time losing fat. If I use heavier weight, I bulk up and I’d look fat instead of toned. What workouts should I add to my training??
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Great routine today. And no I did not beat your count of 16 but there is always next time. I did 13. I guess that’s not bad for a 46 year old.
Can’t wait for the next routine!!
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Why am I the only one letting you know my score like you asked?
Wow, that was an insane abs workout. I completed 17 rounds in 15 minutes and 30 seconds. I guess that counts as 16 rounds then? We tied! I actually have a Lululemon cropped pant injury at the moment. The back zipper dug into the top of my bum crack while doing Rolling Tuck Jumps in a previous workout. It left a nasty cut! I pushed through though. I just kept telling myself, “I have to beat Zuzana. I have to beat Zuzana!“ You’re a great motivation. Thanks again :)
Hello Zuzana Wow I did 17 rounds in 14:50 w/ no break & started off quickly & now my legs are screaming from the plyometrics!!! I needed that, thanks! -lauramyster
Did this workout yesterday! It kicked my butt! I am so glad
that you are breathing hard, because I was sucking air! I love
your body weight workouts! My girlfriend and I go to the
gym and do them together! People come just to
watch the show!!
p.s. we ask them to join us,,,but we think they’re afraid! :)
Nice!!! I always look forward to the 15 minute weight training exercises (in the 6 week summer fitness program), cuz you know I just have to do 2 exercises back to back – how hard can it be? UGHHHHH Yeah, that thought lasts about 1 set.
So yesterday was my Day 4 – Cardio/Core workout and I substituted the original core exercise into this one – it is TOUGH! But boy did I feel that burn.
You look beautiful and graceful as usual, Z! =D
zuzana hello,
I follow you from Uruguay, by traducor of google .. quito priemro nothing congratulate you on your site … is very good and makes a little more than a month I’ve been doing your exercises and this week I started with the latter’s daily routines, Quico do wonder if this bine more than two per day routines? .. I have 22 years and started taking 1500 quico amino know your opinion … congratulations once again … (my English is not good for the traducor of escrivirte use google .. I hope you understand) :)
Zuzana I really appreciate all your workouts. In particular I enjoy ones like these because there is only a few exercises so they aren’t hard to remember and you can keep moving at a cardiovascular flow without having to stop and check if they’re right. Thanks again!
What you are doing is beyond wonderful! I am so very grateful for your gift. We are all so lucky that you two are such conscious, generous people. Thank you so much.
BTW, today is the first time I kept right up with you. 16 sets, 15 minutes…yay, for me too!!
Good Job Leslie!
Hi, looks like a good workout, I’ll try to beat your time ;)
It would be nice if the only foods available to people were whole foods and good for you. How do you feel about so much processed foods being marketed and sold to people when it clearly isn’t good for you? Do you feel that something like a BigMac or baconator should even be on a menu for people to buy? Or do you feel like people have a choice and a right to eat unhealthy if they want? I have my own opinion but am curious about how you guys feel. This would be a good topic for Frederick on the next active rest day!
oh! I get it now. Each jump counted as one rep! man, I did 30 reps of the snowboarder per round then. No wonder I could only do 5 rounds. I hope to get it right next time.
Hey Zuzana,
Hope all is well. Love these short dynamic, intense workouts! Just wondering, I know you don’t have any equipment because of your move, but are you planning to do any weighted workouts again? I sure do miss them :( I alternate your plyometric new workouts with your older Body Rock workouts because I really love to workout with free weights, but am kinda craving some new creative “Zuzana style” workouts. Is it in your future plans? Great work!
Hi Zuzana,
I need help with Tricep Leg lifts (one of your exercises you posted in the flow workout)..thought I might ask here hoping it’d have a better chance of you seeing this.
My arms must be absolutely weak as I cannot hold myself using both arms in that position..
what is an alternative I can do for that exercise and how do I build my strength of my arms to do any kind of pushups (tricep/bicep)/?
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Zuzana,
I did this workout today i tried to beat your record i went as fast as possible with good form but when i thought i was going fast enough the time went off, i did 16 rounds.Omg i thought i did more. Maybe next time i will be able to do more rounds.
thanks
marissa
i did this workout at around 6:50 – 7am this morning. i was really proud for doing 16 rounds in about 15 minutes — my cell phone wouldn’t go pass my 9th round so i had to take a short break & add up my total times.
i just wrote down friday’s workout & i cannot wait to do the workout.
Dearest Zuzana & Fredrieck,
I writing this note to inform you of the near death of my abs & legs after today’s “short 15 min workout”. The two bodyparts gave their all, but sadly, all they could muster was 11 complete sets before running out of time :). The 12th set was so sad, I won’t even count it. Sure, they’ll be streched & prodded back into shape for more punishment the next go round, but they’ll never forget this fateful day in BodyRock.tv hell. Consider me ASSKICKED!!! I can’t wait for the next workout!!! Thanks :)
I did this on Friday after 1 round of Tataba using Kettlebells, I really enjoyed it…it was very hard and at the end I threw-up can you please tell me why this happen???
Hi Barb,
I can’t really tell you why you were sick – we are not medical professionals, but any health issues aside, maybe you are just pushing it a bit too hard? Did you eat before training? I think maybe your should just dial back the intensity level and give yourself a bit of a break!
Okay, today…instead of watching your videos and being completely blown away, I tried IT!! It’s safe to say….you kicked my BUTT! Thanks so much for your website…I am so inspired. I am a 42 yr old woman and I refuse to look my age. So, bring on the ass kicking…I’m excitied and inspired!!!! Thanks again so much for your website, dedication, and positive spirit!!!! :o)
Privet Zuzana,
Great that you show the people how to (eventualy) get as fit as you are!
This is what people need (to do)… because there’s no expensive fitness -studio or
-equipment needed to keep fit. And also doesn’t waste the extra time to drive to that expensive studio.
You show the right way, keep up the good work!
love ya,
poka, Dan
I forgot to warm up, but I did 11 rounds, I’m beat, omg, can barely type, going to stretch now…
Much love and thanks,
Ruth
Hi Zuzana,
This is my first post, but I have been following your workouts for the last few weeks. You’re fabulous by the way. :) I’m following the daily workouts and I try to stay a day or two behind you so that I never run out of routines! I did the 15 minute workout above today and it absolutely killed me! I completed 7 rounds and I was absolutely exhausted. I’m usually a few minutes/sets behind what you achieve but not usually by so many. Which makes me wonder (and I know someone asked above but I am still a little confused), but with the snowboarder does each jump/touch count as one rep or every two jumps/touch. The description below the picture says every two jumps counts as 1 rep … which is what I did. Just want to make sure that I didn’t do it wrong rather than me just achieving a rubbish number of rounds. :)
You are both doing such a fabulous job – keep it up! I’m well and truly addicted to your site!
xx
Hi Zuzana,
Gees, I hope you have made the right decision on the tooth.
This was a nice workout with some minor core soreness afterwards. As warm up I jumped rope (about 250 skips) which is a small milestone for me, as I actually didn’t step on the rope during the warm up! I’m using the newly renovated park just up the block with it’s new bright orange and green rubberized play area. It’s like jello with a rubber mat on top quite fun and better than the sand that use to be there.
BTW, I did weights for shoulders, arms and chest after a short rest as well.
Best wishes,
–Chris
Hi All,
I just read what I wrote and wanted to clear something up. It took me more than 25 minutes to do Zuzana’s routine and took a couple minutes and about half a liter of water to recover before moving back to the house and weights.
–Chris