It’s so nice to have the workout done for today. I do my workouts before I start my day which I think is the best time. In the morning you are fresh and physical exercise can give you even more energy for the rest of your day. It really makes so much difference for you mood. When we lived in Canada I used to workout in the evenings and I had to push myself twice as hard, because who wants to torture the body after a whole day at work, or at school right? I was so cranky sometimes before my workouts, because all I wanted was to sit down and relax, watch a movie or read my book. It doesn’t really matter what time of the day you do your workout, but if your are already tired when you come home from work, then it will have some impact on your performance.
Today’s workout is made up of 3 exercises that you can see in the pictures below and in the video above. I did 25 Leg Elevated Lunges on each leg, 12 Side Jumps with One Leg Push Ups and 25 reps of the Butt Lift – Toe Touch exercise. My goal was to complete 4 rounds as fast as possible. If you want to see how I did, check out the video ;)
Someone has asked me, when do I repeat the workouts and try to beat my old personal records. That’s a good question. I would like to do as many new workouts as possible to have lots of variations and then I will go back to the old routines and try to beat my old personal records. I am not sure when exactly I will do that, but I will keep you posted as usual. In the meantime, if you are eager to beat your own PR’s – go for it. You can catch up with me later.
Have a great workout guys,
Zuzana.
Leg Elevated Lunges
Put one foot up on a chair behind you. You can either place the top or the ball of your foot on the chair. I personally prefer to pull the ball of my foot up as you can see on the video and in the pictures.
Squat down into a lunge making sure that your knee doesn’t go over your toes. Complete 25 reps and then switch legs.
Side Jump with One Leg Push Up
Start by standing tall with a lots of space to your side. Jump sideways as if you were jumping over a big puddle. For a better understanding of the jump watch the video above.
Squat down and place both hands on the ground in front of you.
Jump with your feet back into a plank. Your whole body is rigid and your hands are directly underneath your shoulders.
Cross your feet and complete one push up. Then jump your feet forward into a squat. Stand up and jump over to the side to repeat the whole exercise. Do 12 reps of Side Jumps and One Leg Push Ups.
Butt Lift – Toe Touch Exercise
Lay on your back and bring your feet up pointing towards the sky. Engage your abs and lift your hips just a few inches off of the mat .
Bring your hips down and now lift your upper back and try touch your toes. This counts as 1 rep. Do 25 reps.
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) :)
It’s so much fun to look at the older videos and see the changes. Not only are you a lot stronger and look more toned in your more resent videos but the videos themselves are also getting better and better. I really like the black and white pictures as well. Your website is coming together really nicely!!! You’re smart, creative and just such nice people!
Thanks Roq!
Hello Z and Frederick~ yea I really agree with Roq :D you guys are kind, and not to mention you make a great team! You support each other so well. I have a question as well. So, basically any movements that are challenging yet not harmful/too dangerous in essence can become a great workout huh? I’ve been noticing (i think) that anything that challenges our muscles and cardio is good for our bodies–and it truly doesn’t always have to be the standard moves that they always show on TV or gyms, and I was wondering if Zuzana comes up with alot of her own exercises. hehe…I’m sort of trying to do that these days just so that I’ll always stay active as long as I’m alive, especially if I’ll be traveling or something. Bodyweight rockkksssssss!!!
Zuzanna,
I live in Atlanta, GA. I came across your site last week on You Tube when I was searching for High Intensity Cardio Training Workouts. I have visited everyday since. I am so impressed with your workouts. To be honest I am trying to motivate myself to start working out again. I am recently divorced raising 2 small girls and I really need to start a workout program to try and combat some depression that I am going through. I have in the past worked out so I know how much better I can feel if I can just get going. Starting is the hardest part. But I want you to know that your workouts are so innovative and I love the fact that you display tough workouts without any equipment and in such a short amount of time each day. This is ideal for a working single mom like me. Keep up the great work. Your site is so unique and awesome. You are an inspiration!!!! Thanks again and keep the great workouts coming.
Great workout Zuzanna,
Can you explain briefly which parts of the legs the elevated lunges work? Thanks!
Hi Zuzana,
I’ve noticed you have started wearing gloves while exercising. Is this something you recommend? I went to the sports store to purchase some and there was so many different types (various levels of padding, some with wrist wraps, finger lengths etc.)
Which type of gloves do you best recommend for your exercises?
P.s. nice to see your bracelet make a comeback :)
Hi Zuzana,
This looks really challenging, cant wait to try it =)
I previously send you a post asking a question about coffee. How many cups do you drink? I drink about 3 cups with full cream milk powder and a sugar. Should I cut out the creamer?
I look forward to your response. =)
Leandre
hello zuzana,
can you please give a tip about ur weekly workout routine like which day of the week you follow hard day, harder and rest etc.??
i dunno how to plan my workout with active rests and more intense workouts..
thank you so much
Yes! I agree wz Roq!!!
Nice to hv pic wz discription.
Tks a lot!
Though I’m still not strong enuf to do most of the exercise well but variations do help me to carry on coz it’s really frustrated to hv failure again n again.
I hurt my my right leg during stretching… my legs are in different size now XD
Do u hv any tip about stretching (so that i can hv flexible legs)?
Hi there – I agree with the earlier post. I was browsing some of your older vids the other day and noticed the same thing! More toned and better – improving all the time! We all appreciate the pics and vids. It helps when the vid doesnt want to cooperate hah. And the step by step descriptions help so much too! Keep up the awesome work you guys!
Hi Zuzana!
Thanks for your videos , they are great.You have done a great job, not only for yourself but you have inspired so much people to do the workouts, including me either.
Yesterday i was doing your Friday workout(october 30, 2009).On 3 set of side jump lunges i hurt my left leg inner ligament.Before doing the workout i did a 5 minutes warm up , so my body was pretty warmed on a third set.What can be the reason?
Hi Dasha,
it could be anything, maybe a bad form or the way you landed.
Hi, I found your site 10 days ago – I as a best compliment I will tell you my results – 3 cm off from the waist!! I just measured my self and couldn’t believe it! Thank You!!
2 days ago I started the summer fit program just because I could then really measure the progress, and will come back to your daily routines after that (or put them on the days 6 and7)
Definitely the best site for workout online – when you get really famous and rich, don’t forget about it :)))
Hi Barbara,
Congrats on your results so far and thanks for your kind comment – keep up the good work!
Hello Zuzana and Frederick!
Greetings from south of Brazil :)
Your website its marvellous – I love your workouts and healthy advices.
I do a lot of heavy weight training and since a month ago I’m also doing your workouts and I’m impressed with the great results! My strength have improved a lot!!
When my friends comes to annoy me because I could look too bulky, I show them your website and then its always nice to see their faces when they see Zuzana :) Wow she is amaaaazing!!
Thank your for sharing so valuable information.
Best wishes!
Hi Bibiana,
Thanks for the nice comment – it’s very cool to hear from people all over the world on here :)
Hi Z.,
Great workout, I did it in exactly 20 minutes!
Best,
Tina
So inspirational! Love the videos and pictures, excellent quality!
HI,
Just wondering what sort of exercises you do for your rear delts and back? People often focus on front exercises for shoulders and chest, but the back is a big muscle group as I’m sure you know. Any suggestions? Thanks
What a great site. I love telling people about it and passing it a long. It’s creative and allows people to see how you really don’t need an expensive gym to get a killer workout. It’s easy to follow and do on your own. I think a print and go would be a good option to add on as well. Just a link that would allow you to print the simple work out with discriptions. I know, what you do already takes a ton of time. Just a suggestion. Also would love to have an opportunity to purchase bodyrock tank tops or workout wear. Thanks guys — you’re great.
Zuzana – BodyRock.Tv Says:
September 14th, 2009 at 6:28 am
Hi Tina,
I workout once a day, 6 days a week. I realized that if I follow the basic rules of clean eating, one workout a day is enough for a general conditioning and keeping the body fat low.
************** ************* ***********
hey zuzana,
did you change ur routine lately , somewhere else you wrote only 5 days workout in a week ?
which days you do what, can you pls describe a little bit ???
Hi Lilery,
life is change and my schedule is changing constantly and that’s why I started to update every time I workout so that anyone who is interested, can follow my own exercise program with me each day. You can see from these updates when I workout and what exactly I am doing. It works out to about 5 workouts a week, sometimes I manage to do 6. It doesn’t really matter to me. I find that 5 times a week is pretty good and I keep active in different ways on my active rest days.
Hi, Zuzana!!!I follow your from Granada (Spain). I love your videos, i think that you are the best personal trainer that i person may have.i spent lot of money in personals trainers, i did many routines,….but i have no improved my endurance,streghets,…. i felt so boried.
i am going to try to do your exercices.
best
I love those lunges, they’re awesome for gaining one leg explosiveness… You could do the same exercise with dumbbells in both hands, aswell.
Thanks for the video, i love you!! =))
Igor
Hola Zuzana and Frederick,
Just to let you know that you also have a fan in the “Isla del Encanto” Enchanted Island in the Caribbean… Puerto Rico!!!
I am really enjoying your site!
GRACIAS!!!
This one was awesome I managed 26 mins and 45 seconds. :) Thank you.
Hi Zuzana!
I also prefer to exercise in the morning, but then I usually don’t eat anything before, so really high intensive training felt too hard to do. Do you have breakfast or something before you exercise and if so, how long time before your workout? Love your site!! Keep it up! By the way, what is your actual job? Or is this considered to be it?
//Angelina from Sweden.
man ur just so inspiring,zuzana!
i try to workout everyday whether its walking 1-2 miles,or going for a short run with my dog! but i just can’t believe tht after watching and doing ur workouts i have grown amazingly strong and feel a lot better about myself..
thank you so much and keep posting workouts, cuz they are the most effective ones i have ever tried!!
marie :]
*whew* I just got done with this workout!
….but… i only got to do 3 rounds.. my knees started shaking after that..keke
hopefully i’ll be able to catch up to u zuzana~
thanks for the awesome workout, z and f!
Z,
So for day 5 of the summer fitness program, I decided to switch it up and do this routine instead. It took me 42:29 Haha! Terrible. I did, however, incorporate 100 reps of jump rope before every set, which totaled 1200 jumps and obviously slowed me down a bit. The reason I did that was because: 1. you made me love skipping rope! 2. I remember your abs torture workout and you incorporated 100 jumps before each set and I was thinking “how in the world can she do that when I can’t even do 30 without wanting to die!”.
Well, I’m a different person now… the skipping rope is my all time favorite thing to do! I beat my personal record every week. I can’t even believe it! You are my inspiration =D
Frederick, you’re OK too. HA! Just kidding.
You guys are awesome.
hi zuzana,
i love ur site!<3
I´m living in germany and i saw ur site accidentaly (or so)…
sorry, my english isn´t so good:)
I love u guys ;)
thx vanessa
Hi,
it´s me again :$
I ask u:
How long have u trained for this perfect body and when have you started to workout?
thx for answer :)
<3
Zuzana
I love your workouts, but what do you currently do to target the back muscles since you are currently not using any equipment? Thanks
Hey Zuzana,
Just wanted to let you know I completed this workout in 17 minutes and 15 seconds :) It was definitely challenging. I loved the burning in my legs!
Hi Zuzana and Frederick,
I was wondering if you could tell me know what kind of things you get up to on your Active Rest Days? I read in a previous post you went for a 5hr hike around the caves in Malta. I’d love to know what other things you do on the rest day … and how much of it is ‘rest’ and how much is ‘active. :)
Thanks again for the fabulous site – you guys are brilliant!
Hi Zuzana, Awsome as always, thanks for the inspiration.
Hi,
It took me 24:45 on this one but I am very happy to have completed this workout! I really didn’t want to finish after the 2nd round but I pushed through. Time for shower & lunch!
i thought this was such a hard workout but i loved it. i was disappointed when i did yesterdays workout – the 15 minute extreme one. i could only do 11 sets in 15 minutes. one day i will get to your 16 :)
but today i pushed really hard and i wanted to do it so bad. i was ready to die after 3 rounds but i went for it and i did 4 rounds in a longer time than you – 33 minutes. but just the fact that i accomplished it was amazing. i love the jumps with push ups. i really want to get stronger in my arms and i love your one arm push ups and one leg push ups. i was worried about not using weights anymore but body weight is just as hard. its great ! you have a lot of definition which i am trying to attain. i eat extremely strict – only 2 times out of the month (for a special occasion) will i eat otherwise. they are special days like holidays and thats it. i follow your workouts every day. i try to eat a lot of protein. do you have any suggestions to build muscle? or is it just consistently working out because im not giving up and will continue working out every day if thats what it takes. i feel so good after these workouts. i lovee it !
THANKS GUYS :)
18:19 for me. The butt lift/toe touch was tough by round 3.
First time doing these workouts. Bloody hard!!! This was a tuff workout. Only managed 4 rounds because of the “Leg Elevated Lunges”.
Getting up early to start doing these workouts. Great stuff Zuzana!!!
BTW the 4 rounds only took me 15mins. But couldn’t do the 5th :-/
Didn;t eat before workout, will try tomorrow with breakfast before hand, see if I can doo the full number of rounds.
Hi Zuzana,
I found your stuff on youtube while searching for interval training and found your workouts fascinating. I started doing some and got my “very interested” 14 year old son doing them with me at times.. I think you are a good motivation for him.. as well as the rest of us.
I have a couple of questions:
1. Do you and Freddy now live in Malta? Looks like a great place!
2. what kind of work do you do that allows you the early work out option. I used to work out in the mornings until I got a job in downtown Chicago where my commute took away my work out time… now unfortunately I work out at night and it’s really hard. Besides the fact that it’s dark when I get home, as you mention I am tired and all I want to do is relax.
3. any suggestions for evening work out motivations?.. other than health!
4. how do you schedule your workouts? (cardio/core Mon, Wed, Fri and strength Tue, Thu, Sat?) I’m looking for guidance on this to develop what could work for me.
Thanks for your web site and your knowled. It’s very inspirational to me and has given me the opportunity to do a good work out correctly.
O~
Hi Zuzana,
I saw your vids on youtube. I have to say you have an Amazing body!
I wanted to ask, how important is dieting? I’m one of those people who loves his food and don’t think I could keep to a strict diet. Could more workout/reps make up for lack of dieting?
hi Z im soledad from Argentinaand i’m a 28 yesr old that love excercise. but at last time i have past trought most problems and now i really don’t find inspiration or motivation. my objetives always were be like you ( and your body) but don`t know if i really doing well (i exercise home alone) PLEASE!!!!! I NEED YOUR ADVICE!!!!!!
thankssss
Hi,
I am just starting to follow your work outs and am having a hard time keeping up with them. is there a certain one i should start with or should i be going at my own pace. And how often should i do these workouts weekly or twice a week? please respond. And i love your videos by the way they are exactly what my trainer said i should strive for.
Thanks!
Hi Blaze,
follow my Daily Workouts (category on top) and start from my first daily workout if you want. You can also jump right in start with my latest workout which is the Fat Exorcism. I am updating the site on a daily basis with new routines so you will never have to plan your own exercise program.
Hi Blaze,
if you have a hard time following Zuzana’s workouts exactly as she does them, maybe my approach can be helpful to you?
Here’s my story:
When I started Bodyrock workouts approx. 2 months ago, I couldn’t do much of the stuff Zuzana can do. I couldn’t even do 1 (!) proper push up for the life of me, I fell apart after 10 mountain climbers and more than 15 squats almost killed my thighs. Also I remember that I couldn’t even do 5 high knees with skipping rope back then.
Now I can do almost all exercises (even ninja jump tucks) and keep up with most workouts. I’ll admit that my time is still slow (need a lot of breaks in between because the muscles in my upper body are still weak and my wrists hurt easily), but who cares – I am making progress! There is always some work-around that can help to make progress.
What worked for me was this:
1) Impossible exercise: Try every exercise at least once. If you really cannot do the exercise properly (e.g. plank push ups) try to do an easier version of the same exercise (e.g. baby push ups on knees) or some other exercise that works the same muscle groups with less intensity. There is always some easier version that you can do – if you do not know it, ask here and someone will probably be able to tell you.
2) Impossible number of reps / rounds. In that case just push yourself as far as possible and do as many sets/reps/rounds as YOU can do. Just write down your score and try to beat that next time.
Important: Don’t feel ashamed if Zuzana and other people posting here can do twice as many reps in half the time – it doesn’t matter! Don’t compare yourself and feel frustrated, just do what YOU can do to make progress in YOUR life. And remember the form – it is more efficient to do a few reps in good form & proper posture, than to do a lot and be all over the place.
So generally, I’ve tried to do as much as I could, in the best time that I could achieve. Some workouts still take me over 40 minutes (just yesterday I completed Burn Baby Burn in 41:31), but I do them anyway. Sometimes I don’t manage 15 plank push ups in one set, but then I do 5 of them and add 10 baby push ups. Whatever gets me as close to the original (Zuzana) as possible.
In a few weeks you, too, will see your own improvement, like I see mine now. I assure you, it is a hell of a motivation to feel & see your own body change, to notice how you get stronger and more flexible, how you can now do things you couldn’t do a while back!
Hope this helped a bit,
sola
Correction: it wasn’t Burn Baby Burn / Fast burn that took me over 40 mins, it was Earn your shower / 8 exercises drill. Sorry, gut the workout names confused ;-)
Fast burn was a 22 min workout for me
Thanks so much Sola for taking the time to write this comment – you rock!
Hi Zuzana
I came back to this one today as too wet, cold and horrible to skip. Finished in 21:19
I just started exercising in the last 3 weeks and like others on here, im addicted to this site!!! I did this workout today and it took me 40 minutes…obviously i take longer than zuzana but the fact that i completed all four rounds is what makes me feel good. you cannot give up even if it take you longer! One more thing i like is that with her videos i can get ideas of how to make my workouts more interesting and always different. I think doing the same workout everyday at a gym is so boring and thats one reason (for me) that leads to quitting exercise. keep up the good work!
Thank you, Zuzana and Fredrick!
first time doing this workout, completed in 25:18. tired… lol.
Hi Suzanna,
I like how motivated and determined you are with your work-outs/health. keep it up and continue on motivating other people like me! :)
What a great resource. Your striving for harmony is very infectous. The excercise movements feel physiologically correct. The simplicity has inspired me to create my own moves, adapting for the areas on my own body that I seek to improve upon. All in all, an honest and inspiring tool. Please continue to post as often you can :)
Hi,
I wanted to know if you ever considered entering into a bodybuilding competition?
Hi Suzanna,
I am new to your videos and website. I found you first on YouTube. You have a great body! Are you naturally petite? I am curious because for years I have tried to make my thighs more narrow. I do have saddle bags, I guess you call them. But my upper body is very small. I know when you lose weight it comes off evenly over the entire body. The thing is, I have not an ounce of fat in my upper body, only my lower body. My current activities are: Spinning, weight lifting, cardio classes, pilates. Not to mention the constant sweating here in Brazil. I am american but I have lived in Brazil with my husband for about 2 years. Does this mean that my saddle bags are there to stay? What exercise can tighten them and better yet make them go away?
Keep up the great workouts. I will do my first one tomorrow!
Kelly
Ok it has been only 30 min since deciding to give up sweets and now I have a fan page for it and a following among my friends! Guess I really have to do this thing!!!
(I need that accountability!)
Thanks for motivating me to start.