BodyRock.TV

Hi Zuzana,

Thnx for the tips in the end… or I wouldn’t be able to do this one-leg squat.

I have a question on spot sculpting. What is that? If you work on one spot and build muscle there without losing enough fat, can you still get a muscle tone? Or would you just bulk up? I know that some people don’t do any exercise or diet… and they do 30 sit ups a day with no good result.

Great job Zuzana! Everyone has those “off” days. Usually it’s just your body telling you to take a little break…and then when you hit it again you have this amazing energy! I’m looking forward to this workout tomorrow! Thanks again! -Kristen

Thanks for the tip for the one leg squat. I will work on that one for sure. Don’t punish yourself for taking 30 minutes to complete. Like you tell us, don’t worry too much on how long it takes to complete,concentrate on form and do your best. FACT: you completed the session,which is more important. I totally get it that one of your goals is to beat your own time.Our goal, and I think most will agree, is to get to into as good as or close to the top physical condition that you are. We can clearly see,thanks to Frederick’s great photography, how much your physic has toned.

Thanks for the tips on the one leg squats.
So far it has evaded me.
While climbing stairs it seems like it should not be so difficult, but I guess it is balance and the momentum down that is hard to stop.

hey zuzana,

do you prepare the videos in the morning or evenings ? can we say you workout for urself in the mornings as you always do plus you workout and post them at nights for bodyrock.tv ???

btw,i love ur new top , nice blue :)))

HI Muky,

I do only one workout a day and that is the one that you can see on the site. Mostly I workout in the mornings, but sometimes I exercise in the afternoon like yesterday and then it takes longer to update the site.

Texas Cindy,
Thanks for the great comment as usual.

Hi Zuzana,

Thanks again for the great workout. I always find skipping pretty punishing as I’m very heavy footed! It must be nice living in Malta, we were there in Valletta a few years back and it’s a beautiful place – hope you enjoyed the fireworks. Take it easy : )

The fireworks reminded me of the time I spent New Year’s Eve in Prague.

My wife and I went to a restaurant on the hill next to praha hrad. We had an excellent meal and lots of alcohol. And then near midnight, the fireworks started going off everywhere – by the castle, down on the vltava, and all over stare mesto. It was magical and stunning.

If you haven’t done that, I recommend it.

Here is the place I went:
http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=Prague,+Czech+Republic&sll=33.040876,-96.903461&sspn=0.036551,0.024762&ie=UTF8&hq=&hnear=Prague,+Czech+Republic&ll=50.083794,14.398538&spn=0.001749,0.00257&t=h&z=19

I know what you mean. I live in London and the skies are grey all the time… I’ve been trying my best to “survive” here, but my limit is close)
I’m thinking to move to a warmer country. Please could you let me know what life is about overe there. Please.
This is one of teh best site I ever found! Keep rocking’ guys!
Thanks for all your tips!!!
Have a great day!
m

Those pistols/one legged squats are impressive and inspiring as hell. Great job and thanks for all your hard work.

Hi Zuzana,

Regarding morning workouts, specially cardio + strength combination workouts, it is recommended that we eat something small, (e.g., half a banana) before for the most efficient workout? How long before the workout should we eat?

I want tone up (build lean muscle), get stronger and to loose upto 4-5kgs in this month – is it realistic? (I am 5.2 ft tall and currently weigh 62 Kgs). Since time is of essence trying to figure out the most effective plan for me.

Your website has been a great help – thanks for this great work!!

Hi Zuzana,

i did the 3 rounds in 13 minutes and 48 secondes. but now i’m exhausted.

great workout, thanks

best, LisaG

Hi Mariola,

We will be doing more posts about this country a the life in Malta. It’s a great country and I love the weather.

Hi urs walleser,

hawaii sounds like a dream :) one day I hope to visit that wonderful place. Thanks for leaving the comment.

don’t blame yourself, it’s a great thing that you actually did and compleated the workout, while other people, feeling down, wouldn’t even have tried! you are so determined, i really admire you! don’t feel so upset, tomorrow will be a better day :)

Hi Zuzana,

I was wondering how come you and Frederick started this site in the first place? Anyways, congratulations, the site is really interesting, I’ve been following it for about 6 months now.

One more question… did you ever have any problems with stretch marks because of weight training? I train regularly and my weight has been the same but still I got a few of them all of a sudden when I was doing my triceps the other day and they’re painful:(. Could it be because of too heavy weights that the skin overstretched because I think I overdid it the last time?

Hi Helios,

we started this website for fun, and because I wasn’t happy with my own fitness and I wanted to learn how to keep in shape. I thought that if I will blog about it, then I will be more consistent and it worked. I feel more pressure to keep in shape which is good.

I don’t know too much about stretch marks, but I think that it depends a lot on your genetics wether or not you will get a lot of stretch marks when you gain weight. If you can stretch your skin during your training? I have no idea, maybe someone else has the answer? Guys please if you know more about stretch marks, post your answer here for Helios. Chris – CL! I am sure you know more than me about the stretch marks.

Zuzana, where are you from? Are you from Europe? I hope you are :)

Hi Zuzana,
I was hoping that along with your daily workout that you would put what you eat daily as well. It would help a lot to pair your nutrition and exercise for a greater effect.
Thanks a bunch for all your hard work.
Nicole.
Trinidad and Tobago, Caribbean.

Try to remember there will always be someone better than you at nearly evthing. There are billions on top of billions of people in this world. Thank you for doing this workout. Congradulate yourself & remember to even feel grateful you are alive and for everything you have <3 It will make you feel better.

Hi Helios – here is my opinion on stretch marks…

Stretch marks occur when the elastic middle layer of skin called the dermis is stretched. Stretching leads to a breakdown of connective tissue, inflammation, and then scar formation as the injury heals. It’s the scarring that causes stretch marks to appear. Stretch marks are common with excessive weight gain and obesity, when muscle mass increases rapidly and stretches the skin (like during bodybuilding), and sometimes when individuals use topical or high doses of ingested steroids for many weeks or months. Stretch marks are not a health risk but can be cosmetically unappealing.

As for prevention, lotions and creams are largely ineffective and costly (although some of the tanning creams may cover up stretch marks but not heal them), and there isn’t any medication that you can take to prevent or remove them either. However, if your stretch marks are from rapid increases in muscle mass due to weight lifting as you report in your question (your doctor can help assess what they’re from if you’re not sure), then you ought to try reducing the intensity of your workouts in the areas of your body that are affected to prevent muscle mass from increasing quickly. You report that your arms are affected, and so you might try reducing the weight during biceps curls, triceps press-downs and kickbacks, and any other exercise that works the muscle under the skin where the stretch marks appear. There’s no guarantee that this will work, but it’s worth a try. Reducing body fat may also be helpful since stretch marks tend to appear more in fatty areas of the body (abdomen, upper arms, thighs, and buttocks), but again, you won’t know if it works until you try.

Stretch marks tend to fade over time, but it’s a wait-and-see game as to how much. If reducing the intensity of your training doesn’t work and they continue to upset you even after they diminish, then you might consider a consult with a dermatologist to discuss surgical, laser, and other possible treatments. Your primary care physician can make the appropriate referral.

Ahoj, mas na stranke zaujimave druhy cvikov a si nesmierne pritazliva zena tak nechapem ako je mozne je som o tebe nepocul u nas na slovensku a ani z ciech…ako je to mozne? :)

hmmmf… i couldn’t do this workout.. i couldn’t squat down at all with one leg up..
and even if i did, i couldn’t get back up whatsoever!
i felt so bad.. i hope to get stronger to do those squats..

always thank you z and f!

@ Petra: Zuzana is from Prague, right? :)

By the way, I noticed that a lot of people say “this can’t possibly be all you do zuzana” as if it is just one small workout. Sure, it lasts about half an hour on average but it’s really intense.

I tried the butt & abs exercise yesterday and it was really hard, got me exhausted haha. Today I actually have to do the Best 20 minutes cardio, but I don’t know if I will. I’m not feeling well.

How important is it to workout every single day? What’s the minimum one should do and don’t you need rest?

Great workouts Zuzana! Keep them coming!

Hi Zuzana!

I agree with Laura. She said it pretty nice.
Of course everyone has a bad day one in a while, it is pretty normal.
My bad day is usually related with my PMS (women`s stuff;)) and now it is just over.
Next month again…:(.
But you are right, if we push ourselves even on those nasty days, we feel much better afterwards. But it is normal that these daya can not give us the perfect workouts, but that is not important. It works for me if I remember all the good stuff I have in my life and that I should be happy about it and proud of. Let`s say your husband, your sweet dogs, health and beauty…lots of stuff to be happy about even on grey days! Many many people don`t have any of that…

Anyway, this was a great workout for me, today morning. It was intense because of all these skips!!! Usually I do only 100 skips between exercises, so 300 was pretty hard for me! :)
But I did it, sweating like a pig :O).
And I must say, that I am proud of myself because I can do one leg squat without any help and my one arm push ups are MUCH better than last time! :)

Thanks Zuzana & Frederick again,

have a nice evening and “see ya”!

Tina

Oh, I totally forgot to write down a time for you!
I was not sooo much better than you. I have one pretty great day today and I did this workout (3 rounds – finished with 300skips) in a little less than 23 minutes.

And – Oh My God – LisaG : 13 minutes and 48 secondes – is that even possible??? :O
I cant beat that, thats for sure! You are like a superwoman!

Hi Tina,

You have always better time then me. I am starting to feel some competitiveness towards you :) It’s good tho, because at least I am going to try harder. Today when I was working out, I was actually thinking, that I want to beat you in today’s challenge. I am curious how you will do. The workout will be up later today.

I did this in 21 minutes. I did additional one-legged squats because I did the chair version. I am going to try to get all the way down gradually by using a lower stool in the coming weeks.

Hi Lily,

it is important do workout frequently if you want to see results. I started just recently with 2 days of my intensive workouts followed by 1 day of an active rest. This gives me 5 workouts a week, which is great. Also it is nice to split the rest days in between instead of working out from monday to friday and then take 2 days off.

Nick,

thanks a lot for helping Helios through your comment.

hay zuzana

i <3 ur site!!^^
come from germany°°

BEST,
vanessa

zuzana hello, I desidido this week to make two of your routines a day because my body wanted to require a little more to start … quito know your opinion if you feel well or is much demand? .. congratulations on your site

Hey Zuzana!

Today I completed the workout in 20 minutes and 30 seconds. I found skipping felt faster by doing a variety of different jumps such as jumping jack style, high knees, swisting, jump lunge style, one legged, back and forth and side to side with feet together, etc. I get bored easily. lol. Looking forward to tomorrow’s workout!

Hi Zuzana

Love your site, just wondering, what do you do to target the back muscles since you are currently using little or no equipment? thanks :)

Dear Zuzana!

Megathanks for this wonderful site!! Harmony of Your Body and Spirit is such an inspiration for me!

Would you be so kind to advise what are the best workouts to get rid of “saddlebags”? I’m afraid my upper body will be completely bony soon, but the “saddlebags” are still vivid :(

Thank you so much for..Everything!

Best Wishes,
Marinka

Helois: Stretch marks don’t just happen from weight gain. I shot up from 5’1″ to 5’10″ in one school year and I got stretch marks on my shoulders and lower back. I was an athlete and it had nothing to do with being overweight, I just grew like a weed. There isn’t a lot you can do about them…there are some creams I guess you can try. Everyone’s skin is so different.

Hi
Zuzan, how long should I wait to start exercising after i gave birth. Before gedding pregnant i wa stotally in shape, i lose so many weight already, so i would like to go back to my shape. What do u recomend me.

Hi Mery,

I have no idea how long you have to wait to start exercising. It is a good question and your doctor will probably give you the best answer.

Hi Helios,

Nick and Stephy have the answers on stretch marks. I’m more an “expert” on “breasts” and right now chest and arm exercises…and of course gray hair. 8-)

That said, maybe an antibiotic ointment might help if they’re painful and the makers of one famous brand claim to help reduce the appearance of scars.

But, like they said creams don’t seem to work other than as a placebo.

Back to the skin: it is the biggest organ in the body and is truly amazing! But, when we loose weight or gain it rapidly it simply doesn’t have enough time to change and the results are loose skin or stretch marks. In my experience the loose skin does go away and they say stretch marks go away over time. But, I have scars from early childhood still so I don’t know how truthful that is. Maybe they just become so small that they can’t be seen or because of the nature of their origin they do disappear.

To Zuzana, even with a two days a week Active Days of Rest you could be overtraining so be careful and listen to your body. As mean as this sounds…I like it when you have a hard time with jumping rope…it makes me feel less of a clumsy putz. 8-)

Best wishes,
–Chris

Hi Mery, here is answer for your question. If you deliver ur baby normally i.e per VGN you can give rest to your body for ONEand HALF to TWO MONTHS till ur grey days over but if u had a C-SECTION than u have to wait for 3 MONTHS or MORE depending on your health conditions and whether also one should keep in mind ‘your STICHES healed or not”…….Even if you delivered by ‘per VGN’ and had stiches there u have to wait for some more time. IN SHORT YOU CAN START EXCERCISING ONLY AFTER TWO MONTHS OF GIVING BIRTH……….that too ‘not sternous’ coz u vl be feeding the baby and sternous excercises effect your milk discharge {indirect hormonal effect}

Hi nick, nice explanation what you said is 100./. right and this post vl help many who are body and beauty conscious. THIS IS “THE THING” WHICH I LIKE ABT THIS PARTICULAR SITE” if you HAVE A QUERY THERE ARE SO MANY TO HELP IF ZUZANA DOESNT KNO THE ANSWER. Anyways ALL THE CREDIT GOES TO ZUZANA AND FREDERICK, “YOUR FUN IS OOXYGEN TO MANY LIVES”. Tina my best wishes are vt you one day i want to beat zuzana{this is my wish and inspiration}

Zuzana,

I am so inspired by you and your workouts! Other books, videos and fitness trainers just don’t have the same effect! I am 42 years old and working really hard to obtain your figure. I am getting married on the 19th of December, so I am really working hard on my core. Can you please provide me with quick 6 week toning excercise to really help me tone up my abs for, if possible a six pack set of abs for my wedding night. I have very little fat, but toning is what I need to really focus on. I also could use some good tips on proper breathing techniques and how to do proper pushups so that I can learn to build up my arms. I am active duty military and so we work out 3 times a week doing pushups, but I still dont have the upper strength to do them! I do however workout everyday on my own also for at least 30 minutes. Thank you for providing me with so much motivation! And I look forward to your response!

Awesome workouts, Zuzana! Your routines are very similar to MMA training.

Is it just me or are some of those exercises very difficult for a man to do? I can’t do the one-leg squats. If I bend too much I fall backward, it feels impossible. Some of the balance-oriented workouts you have on the site I can never do. The rest is fine.

Yay! Skipping rope! I sucked at it and I worked so hard to be good… I can’t tell you how much I love one of your old workout, the one with 50 skipping rope and 50 core abs thing. Since I’m always couple days after you (still doing some of your old workouts and spinning classes!), I will do this new workout tomorrow. I am so motivated, thanks!

Oh no! Nothing’s posted yet for November 9th! I’m going through serious bodyrock withdrawal at the moment. I guess I’ll do an older workout and try to beat my time. Come back soon!

Zuzana, I am 14 years old and I did this in 11:15. haha. J/K I got done in 21:38, but I had to do the one leg squats with one hand on a chair. I also have a cable speed rope, which turns faster and probably isn’t as hard to “turn” as the one you are using (although my hands still cramped from skipping that much and gripping the handles). I haven’t been to the gym in a 8 days, and have instead done my past 5 workouts at home using some of your recent workouts. I’ve done your workouts at the gym before, but it’s so much more convenient to stay home if you have a space. It saves the time of driving/checking in/locker room, etc. and I feel I get better workouts. Thanks for all you guys do!

Zuzana & Frederick,

Are you guys on Malta permanently or just to escape the cold Ontario winter? I am NOT looking forward to the winter this year.

Thanks SO much for the awesome tips on the squats at the end. Zuz, I was in awe of your one arm pushups, you GO girl. U rock. I am so happy to be inspired by you in so many ways.

Keep up the excellent work and thank u!

Natalie

Hey, thanks Sarah :).

Zuzana,

you are my role model and the time is not the most important thing when doing daily routines. Maybe I have great cardio capabilities – I used to run and cycle outside a lot during the summer – before I discovered your page, and it shows – I started in good condition and I also was a fitness freak for last 2-3 years, so I have some muscles and I have studied about food a lot in past years, so I have little body fat…. Why am I writing all this – because I think out fitness and healthy life style background is important when we are talking about are current body condition. I am 30 years old and I think I am in the best shape in my life at this moment and with your help I am even improving in last two/three months – faster as ever! I am so happy to find your site! Your inovative, short and intense workouts are truly made for me and they are giving me the results I have never seen on my body.
You should know that I don`t look as good as you anyway, it is my goal for my body to look one day like yours….I think it is pretty real expectations because I have very similar body structure as you…am so so happy that my ass is shrinking while workout with you :).

I feel honored that you feel competitiveness towards me! :)
It is just the fact that I really have very similar time result as you at almost every workout! But it was not my intention, lol, while writing my time everytime in my fitness log, of course I noticed that similarity easily. But I have to say here this: if your form is perfect – lets say 10, my is for 8 ;). I am giving 100% all the time to improve my form, I never rush through the exercises. I am just not that flexible at all exercises, but I am improving! I will follow your routines in the future for sure and I will keep you posted about my time! I am happy that I am capable to compete with you! :)

Cant wait for the new workout,

best wishes,

Tina

hi Tina,
it’;s just because i’m really used to the skipping rope because of the boxing club. so i can go really fast. the one leg squats were quite difficult for me and it took me longer than the rest of the workout.
but anyways, i’m not that proud of myself, i should have keep it for me.

best wishes to everyone
LisaG

Hi Phil,

those exercise are indeed very difficult to do and it took me some time before I was able to do them, but it is just about practice and it doesn’t really take that long if you are consistent.

Hi,
Those pistols are really hard! I suffer from a type of arthritis called “ankylosing spodylitis” which causes inflammation where muscles, tendons and ligaments attach to bone (mainly in the sacral iliac joints and spine), this causes loads of painful muscle spasms which interfere with training from time to time. Anyway, as one side of my SIJ is more affected that the other it causes a strength difference. This exercise will be great (i hope) for correcting this difference. Thanks

Hi Meryt – this is the funniest comment of all time :)

Hi Christine,

I am sorry that I can’t put together personalized exercise program for you – maybe I could if the day had 48 hours :) I am sharing on my blog only what I am doing for my own fitness and what works for me. You can start to follow my exercise program – I update with every workout that I do during the week.

Hi Christine,

I will jump in here with a response – I think if you are looking for overall toning plus core work your best bet would be following Zuzana’s daily workout series – we are uploading close to 5 new workouts per week – if you train hard and keep track of your times / scores I think you will see some incredible results.

Hey Zuzana,

You new workouts are amazing, I love how intense you make them in such a short amount of time! They fit beautifully into my schedule and I can’t wait to start them each day. I’ve been making sure to use perfect form for all my exercises and have found that I’ve been feeling the burn more intensely now, which is great:) I just wanted to tell you that your physique looks spectacular- especially your arms. I’m trying to get more muscle definition to mine as well, do you have any suggests that may help to sculpt them? I’ve been attempting your modified one-arm pushups and have been glad to make it to 5 sets each side, they’re a lot harder than you make them look!

Thanks for your posts!
Angie

Dear Sarah thank you very much for the information :)

hi Zuzana i writting you from venezuela, your videos are awesome thanks for your tips and advice. i hope you the best
chau

You are so awesome. I come to your site daily to check out your new workouts. I love how informative you are and how much you have already helped me in my progression. I have been following you for about a month, ever since I found your videos on youtube. I love how real you are in all your posts, we all have days where we feel down and not wanting to workout and its good to know that you also have those days and we can relate to you for sure. Thanks so much for all you do for all of us that follow you. You have inspired me, and I just wanted to say Thank you, and please keep up the good work. :)

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 :)

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.

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 :)

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!!

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 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 :)

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?

I did this workout today in 18 minutes and 21 seconds. My jump rope broke 1/2 way through the second round so I did it without eh rope for the last half. I’m sure thgat helped my time a little because I wasn’t having to stop and start.

Today I finished this workout in 18 minutes and 21 seconds. I only used the rope for half of the workout before it broke.

I did this today in 22:08:30. I’m really sweaty, but I’m happy with how much more strong and how much more fit I’ve gotten since starting to work out with you at the end of last year. It’s really incredible how different I feel and look and how much more confidence I have. You two are so great and I’m so grateful for all the time and work you put into this site. And once you post the details of your 2 month challenge, I’m so in. I’m seeing more of my abs lately, but they still don’t look as great as yours at all. I think I have a lot of scar tissue to burn through from a big abdominal surgery I had, but this site has made me realize that it’s possible. Thanks so much.

x

i did it in 20:20 minutes :)

I am fairly new to Zuzanna workouts and I love being able to go back through “old” workouts like this one from a year ago! The cardio is fantastic. Thank you both for all the hard work you do, and all of the great video – I know it takes alot of time. But, it is so helpful.

Wow. 35:13. Completely soaked in sweat and desperately needed water and a shower!

It took me 16 minutes.

it took me 18 mins, it was a good cardio!!
but i couldnt go down all the way for the sqauts OR the pushups! 

I did it and today I beated you again :) 13:43 :)