Do you ever have one of those days, when the sky is grey, your mood is blue and your workout sucks? Today was one of those days for me. Luckily it doesn’t happen very often. I believe that physical exercise can help you reduce stress, but on the other hand, if you are stressed out while you are exercising, then don’t expect to deliver an outstanding performance during your workout. Today was the day when I should have kicked my own butt with a really brutal workout that would have left me laying on the floor just happy that I have survived it. Instead, I chose to do workout with the skipping rope that I haven’t used since we moved to Malta. What a great idea. I am not saying that this workout wasn’t intense, but the most challenging part of it was holding myself back from throwing the jump rope over the roof every time I stumbled – and there was a lot of stumbling. I am glad that I have incorporated the one arm push ups tho. I can already feel that I am getting better at that exercise. Surprisingly it feels much easier on the left arm which is not the dominant one. I did 5 reps of one arm push ups on each arm, 300 skips, 5 reps of one leg squats on each leg, and 300 skips. I have completed 3 rounds and it took me almost half and hour – how embarrassing! I have to stop beating myself down over that. I hope that you will have a much nicer workout today and feel free to substitute high knees or some other cardio exercise instead of the jump rope if you want.
Have a great day,
Zuzana.
One Leg Squats
Stand on one leg and extend the other leg in front of you. Extend your arms in front of you and squat all the way down. It is ok to round your back when you squat down, because you will find that you have to bend over slightly for balance. Don’t allow your knee to go over your toes and don’t turn the bent knee in – keep it pointing straight. I did 5 reps on each leg.
Skipping with Jump Rope
You can skip with both legs together or one at a time. Always try to land softly on the balls of your feet – not on your heels. I did 300 skips per set.
One Arm Push Ups
This is how I currently train for one arm push ups. It is a much easier variation that I will be using quite often until I will be able to progress to the more difficult position on the toes.
If you can’t get your chest all the way down, don’t worry about it. Do your best and try to bend your elbow as far as your strength allows you. It will get better and better over time. I did 5 push ups on each arm and then I did another set of skipping.
Hi Zuzana! I have been watching your videos for quite some time and wanted to say that I really enjoy your workouts!! – and I was wondering is the video workouts the only workouts you do?? For example, was this video the only workout you did for the entire day? I am wondering if 30 min workout is enough to keep a great-looking body you have :)
Hi Natalia,
The workouts that we film and update with are the only ones we do for that day – if you push it hard everyday (even for just 20-30 minutes) eat small portions (and often) and train consistently (5 times per week) then you can achieve great results. As we are so fond of saying, we are not exercising behind your backs :)
So I did this last night and I just dont jump rope. I started out with a ton of energy but it was just really hard. Probably the most I ever done in a row with a jump rope is 50 hehe. But I’ll practice with the jump rope and get better, definitely awesome cardio. LisaG if you can do it that fast that’s awesome, jump rope is practice like anything else and youve done it alot apparently.
WOW, those one-legged squats are impossible, and quite frustrating. How long did it take for you to master your form?
I can’t even figure out how to squat down without falling forward, let alone rise back up :).
Thank you Zuzana and Frederick for posting such innovative and challenging workouts!!
Hi Marina,
I found these very challenging too – use the modifiers at the end of the video and just keep practicing – you will get there!
Hi Marina,
I know that is seems hard at first, but it really isn’t. It will take you 3 days if you practice every day. You will be able to do at least one beautiful rep :)
Great work out today!! However, I could not do the one leg squats. I tried my best but mine did not look anything like yours. As a Chiropractor I tell my patients how important exercise is especially for keeping the stomach flat. SO many people with huge bellies come into my office with back pain and sciatica and want a quick fix. I tell them there is no quick fix for their problem and that if they reduced their belly size more than likely their pain would resolve. After patients are finished with their therapy plan in my office I introduce them to this site to continue what we started in my office. Keep up the great work.
I think someone said this before, but I’m just gonna go ahead and say it too:
If you are questioning whether this is ‘ALL’ Zuzana and Frederick do for their daily workouts, you clearly have not attempted a single rep.
Hey Christine…you should try doing Zuzana’s daily workouts. Her workouts are better than the workouts my personal trainer used to create for me. I have seen more results by doing Zuzana’s routines than I ever did with my trainer. You have to work hard and if you are consistent then you will see results! Spot reduction doesn’t work…and the only way to get better at push-ups is to do push-ups. I used to have a difficult time with push-ups but you have to just keep at them and try to do one more each time and it honestly won’t take long to get your numbers and strength up. When I started doing them I couldn’t do a single push-up. Now I can do 60 without stopping. Hope you reach your goal by your wedding!
Don’t beat yourself up for your time. I did 37 min. I suck with the rope!! Also, I’m behind because I took a couple days off because I was sick. Well I’m still kind of sick, but I’m getting better. I had to take breaks before doing the rope and stretch and walk a little bit because my calves would not work at all. Also, going up and down stairs killed me. (I have to do the jumping exercises downstairs and the rest upstairs)
Hi Zuzana, I was watching your vedios for some time now, and i have to say WOW…You are in a incredible shape to doo all those exersises. I just started working out intensivly everyday for about 2 weeks now, and plan on doing so atleast for 4 months. I am trying to get in a better physical shape. I have a question what you think about doing one day upper body next day lower, because i noticed you mix your workouts. Is it better to mix? And another thing is weight training better or worse than free style workouts like you do. Reason why I am asking is because I use weight machines for my workout routine. I tried doing yours but I am just not in that good of a shape…i mean i’m not fat I’m 5′6 125pounds
Please please tell me last two things how long did it take you to get this rock solid body, and where is your accent from cuz it sounds kind of eastern european like russian or yogoslavian. I am sorry for this long long letter, but if you can answer some of my questions I would really really appriciate.
And thank you so much!!! fromn the whole on-line community for taking the time to do these workouts and blogs.:)
Hi Elina,
1. split workout versus full body workout – I have learned that full body workouts are better for burning fat, because it makes you blood circulate more throughout the body and especially if you mix strength training and cardio. I used to do split workouts for some time, but I really got greater results mixing the workouts and doing full body routines. That said, it is completely up to you, try to experiment and see what works for you the best.
2. Machines are (not just in my opinion) not a good choice. The strength that you develop with those machines can be hardly translated into your real life. If you workout with machines and you are isolating your muscles, then how do you teach the muscles of your body to work as a team. Your body is not a collection of body parts. If you have to pick up an heavy box and put up on the kitchen counter, then you need to activate almost every muscle on your body. That heavy box is not secured either, so it is not enough that you just pull, you need balance and coordination too.
3. How long will it take to get in shape - click on that link, because I have this article in my F.A.Q’s.
4. I was born in Prague where I lived until I met my husband.
Have a great day :)
Hi Phil,
You’re not alone in having trouble with one leg balancing, A few years ago I injured my knee falling off a ladder. i fell because I have very weak ankles. So the one legged squat is a real challenge for me. I do what Zuzana showed at the end of the video with a chair on one hand to keep me stable.
Frederick and Zuzana, I liked the idea of including a bit at the end of the video were you help beginners and the less able with tips.
So what was going on over at Gozo that they had fireworks for? Could They have been celebrating the fall of the Berlin Wall twenty years ago?
–Chris
Hi Marinka,
I can answer that one. The fat around your abdomen seems to be the last to be consumed. Just keep working out and eating as you have and your “saddlebags” should eventually disappear. At least I hope my own “excess” fat does…8-)
Good luck,
–Chris
Hi CL,
Thanks a lot for reply! Maybe, I’m wrong, but the fat around abdomen is often called “love handles” or, less sophisticated, “spare tire”.
What I call “saddlebags” is the area of Real Fat just beneath the gluteal fold (I couldn’t find better explanation :)).In my case, that terrible area is around 3 inches long and the problem is I can’t make it Burn while doing strength workouts.Nevertheless, I do feel burning in glutes.Probably, I’m doing something wrong…Will keep trying, trying and trying.
Thanks!
Best Wishes,
M.
Hi Marinka,
I know the word is usually used to describe fat around the thighs, hips and butt and is more common on women than men. I was trying to use myself as an example with the abdomen fat stuff.
Maybe I’m wrong, but I don’t think you can diet or exercise to remove fat in spots. The body in this case operates in an overall way. That is you loss fat everywhere at the same time, so the heaviest concentrations will be the last to go.
Doing the very opposite thing you have been doing. You could reduce the size of the muscles in the area effected or just keep on the path and hope you don’t lose everything above the waist line…I’m sorry! …There is a third option…you could look into liposuction or other medical solutions.
If it helps any at all, I think you have a sort of ad hoc support group here, as we all are on a similar path (and to me sometimes there seems to be a lot of large rocks in the way).
Best wishes,
–Chris
Chris, CL
Thank you once again for reply!)
Liposuction – no way. I’m gonna beat it in a beautiful way of keeping on path.
Jesus…it’s such a Challenge for me: to get nice underbutt and not to lose nice breasts.
Best Regards,
M.
Zuzana and Frederick -
I am completely awestruck at your site. I found it a couple of weeks ago and have started using your workouts a couple of times a week. I just want to say that not only are the workouts quick and extremely well rounded and challenging, your website is amazing looking! Even though the style is simple, your photography shots and how they are presented is extremely professional and they make the site inspiring to browse, even before one tries the workouts! Thank you for all you are doing to inspire and motivate people all over the world!
Joni
Hi Joni,
Thanks for the very nice comments – Zuzana and I are glad you found us :)
Hi Marinka,
The body is really wonderful, but it doesn’t have the minds needs programmed into it’s amazing workings or women would keep breasts over all other fat deposits!
I’m no expert so take my opinion as friendly advice. Recently, I suggested to Victoria that she try exercises that would work the Pectrolis major to help reduce the “loss” up top, but I’m not sure that is a perfect solution or if there is one.
I know you would rather be natural, but somebody else might read this so I offer this as well. The “best solution” with current technology and art is breast implants with all the problems they have. Mainly the possibility of leakage. Which seems especially possible as some research shows while breast feeding a baby. Something to take in to consideration for those interested in having a family later.
Or maybe we need to change our view of the body…like maybe big butts and big thighs should be much more sexy than big breasts…huh, guys want do you say!
–Chris
Did 3 rounds in 32min but instead of skipping rope did jacks and high knees raises alternating every 50. This workouts are very challenging for me but I soon hope to be able to complete them properly with less modifications. I actually realized that I only did 200 of the cardio exercises instead of 300 :(. I really lose track of my sets/rounds while I’m working out. I need to have a pen a paper hand nearby so I can mark off what I’ve done. Will prep better for next time.
I really enjoy your workouts and share them with my clients. I would like you to investigate Active isolates Stretching- The Aaron Mattes method. This method is a great fix for your philosophy and practice. Each stretching rep is only two seconds and allows for much blood flow to move and out of the tissue. Great for recovery! Maybe you could come to Hawaii and
do a few recording and study with him. Well thanks again for the great contribution.
hi, I love your workouts… I try to do it everyday for at least 20 minutes and i go to the gym.. I smoke so it’s harder for me.. I am trying to stop smokin.. I have a question I had 2 cesarians done and i have my tummy hanging just a little not a lot..if i work out and try as hard as you can that hangin tummy get tucked back in with the exercise anybody has any recomendations?? i am 31 yrs old and i do not want any more sugeries done…. will that piece of the stomach where they cut me still be hanging out regardless of how much situps i do.. i do have the AB rocket in which i do extra hard… i am desperate someone??>
hiya!!im a personal trainer and i love this site! and you are so cute,zuzana…nice to see a real down to earth person doing something like this! anyways, here is a reply regarding stretchmarks….stretchmarks dont happen overnight.it’s impossible to lift too much one day and “overstretch” the skin and suddenly wake up with “stretchmarks”.stretchmarks happen over time while your body grows…either through a growth-spurt (i got alot on my knees when i was a kid…),gaining weight through either fat gain or muscle gain, or through pregnancy.(im covered in them as i gained ALOT of weight when i was pregnant).genetics and the thickness of your skin will determine how your skin can stretch and return back to normal.(elasticity).usually, the thicker your skin is, the more elasticity it has.im very fit and have lost all of that baby weight(6 years ago-i sure hope so), and i am still left with some very large stretchmarks on my lower abdomen.but thanks to losing the weight safely and gradually, eating healthy and toning up, they’re really not so noticeable.everyone is different though.drinking enough water will also determine how your skin will “bounce back” over time! hope this helps.ps.zuzana-thanks for filming yourself having an “off” day…nice to see that you’re human and NOT a superhero afterall!!!haha….keep it up i love this site!xoxo rose xoxo
I saw couple clips from your previous video, and I am way behind on my exercise.
I am a man and when I saw all those movements you did I said I have to get myself in gear.
I will put in my routine the situp you do when you reach both your hands up. I like the water bottle lift as this is just average stuff around the house and that is one to put in my routine. I will also try the one-lef squat, this will help me in many ways.
Thank you for providing the video and keep in shape.
Do you have any advice for when I do use this?