Hi Everyone,
Today’s workout was awesome! Very intense, but also quite long. It took me exactly 35 minutes and 55 seconds. It might sound strange, but I was actually enjoying the pain from the burn. Now I feel that I really deserve the active rest tomorrow. So what was this workout all about? I did 10 different exercises and 50 reps for each of them. It is a time challenge so try to be moving through the exercises without taking any long breaks. What slowed me down were the push ups and although I started with regular push ups – I had to switch to the easier variations. The turkish get ups are also quite brutal and took me the most amount of time.
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I am very sorry that I don’t have any pictures for you today. It is Cali’s fault – she wouldn’t let me do a single picture.
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I hope that you will get the idea about the exercises from the video alone.
Five Hundred Workout
- Prisoner Squats – 50 reps
- Sit Ups – 50 reps
- Backward/Forward Lunge – 25 on each leg (one time back and forward counts and 1 rep)
- Push Ups – 50 reps
- Reptile (Plank Knee to Elbow) – 50 reps switching the legs
- Turkish Get Up – 50 reps
- Side V – Crunch – 25 reps on each side
- Split Push Ups – 50 reps total
- Jump Forward and Two Jumps Back – 50 reps total
- Reversed Plank Knee Tucks – 50 reps total
I hope that you will enjoy this workout as much as I did and that you will let me know how fast you completed it.
My best,
Zuzana.
In regards to pregnancy, there is also Pre-Natal Yoga. A woman I know was pretty active all throughout her pregnancy. 2.5 months after giving birth, she’s pretty much back to her pre-baby weight. She fit into her normal jeans about a month after birth. I attribute it to her healthy lifestyle and activity levels.
Hi Zuzana!
I just wanted to say how much I am enjoying these workouts lately and I really love that you are not using any heavy duty equipment and just body weight! It makes working out way less stressful for me because I don’t have much equipment. So thank you very much and I hope you continue these kinds of workouts! :)
i didn’ t have much time to do this workout this morning but i did most of it in about 25-27 minutes the only thing i left out were the split push ups i only had time to do about 15 of them. And i was still super late.
Can’ t wait for the next workout!
Just finished. 26:29
Great workout! I love your workouts because I can access them on my phone and do them anywhere. So there’s no excuse! Now I’m off for a quick run.
OH MY GOODNESS!! 38 minutes 21 seconds!!! GET OUT! I am so excited. I did it without adding any additional cardio like I usually do. I didn’t have to. This workout is bombing. Those turkish get ups were the most difficult. But I persevered. I did not want to quit. I did have to slightly modify it by using a chair to stand up,because of my painful knees,and it was still hard. A testiment to your method of providing us with tips for strength trainging our arms to do push ups. I did them nonstop and was able to do the reverse plank knee tucks easily. This is such a victory for me. A big hug to you Zuzana and Frederick. THANK YOU SO MUCH. Okay, what’s next? I’m ready. Let’s go.
Texas Cindy,
it seems that everyone else is getting in better shape then myself :) I am happy that you guys are doing so great.
Hello,
i did it in 37min and 24 seconds .
1. Prisoner Squats – ok
2. Sit Ups – ok
3. Backward/Forward Lunge – i had to stop sometimes to soothen the burn
4. Push Ups – did 20 by 20 and soon ended on my knees, easier.
5. Reptile (Plank Knee to Elbow) – stopped to ease the burn .
6. Turkish Get Up – ok
7. Side V – Crunch – that was tough,really tough
8. Split Push Ups – stopped several times and everything on my knees
9. Jump Forward and Two Jumps Back – ok,but i think my jump sucks
10. Reversed Plank Knee Tucks – did wrong exercise,because i did kind reversed reptile exericise and left knee with right elbow.
I enjoyed doing these exercise and have troubles to write cause my hands are shaking.
Hi Zuzana and Everyone,
When I saw the title of this workout I figured you were going to do 500 of 500 skips or something like that! 8-)
I’m kind of to sore from redoing the one leg squats workout to do this one for a day or two. I wasn’t happy with the form of my squats and did much better the second time, but they focus heavily on the quadriceps! And I have a physically demanding job with lots of squatting involved…ouch!
Now to something completely different: You know folks if you are inspired and/or grateful for Frederick and Zuzana’s efforts at providing a fun and useful spot on the net…you could use Paypal to send them a small token of your appreciation.
I just past a small mile stone with my forth deposit of ~25 dollars to their account. The way I figure is if I was a member at a gym it would cost me a lot more and this is no more than an once a month act on my part. Figure up what you could give and seriously think about a gift of whatever you could afford. Be it a one time gift of 10 or 20 dollars or much higher and more than once. 8-)
Sincerely,
–Chris
PS. Zuzana can give out the hotmail address to use for Paypal.
Hi Chris,
I appreciate your support really, but that comment sounds almost like I wrote it myself :)
hi Zuzana! I know this sounds maybe too demanding. But, do you think that maybe sometime in one of your videos, you can speak just a liiiitle bit in your language, Czech? Like, for a few seconds? :) I think it’s such an intriguing place and language. I’ll try this here soon, can’t wait!!
E.E.,
that’s a funny request :) but this is also really strange, because I was actually thinking about it today. I have got some nice comments from czechs and slovaks so I was thinking that it would be nice to say thank you in my language.
Hi, i have been looking on your site for months now and have regularly done your sessions and find them very good, you have some fantastic ideas for training, thank you i really enjoy the short intense training.
i managed this session in 25 minutes and 37 seconds, thinking this was a little too fast i thought i had not done enough of the backward forward lunges and was meant to do 50 each leg, so i did, the same with the side v crunches…..oops! this took me to 27 minutes and 56 seconds. my legs burned!!!!!!!!!!!!!!! now realising i have done too many feel good for finishing in my time.
Thank you and keep them coming please!
I thought I was in shape, but the truth is that I did the workout in 50 minutes, I didn´t even got close to you, but I´m trying, hehehehe…
the worse exercise was the Lunges! It´s killed my legs, but it´s good!! \o/ hahaha..!
=P
This is a great workout!
Congratz!!
How about some Russian too? Hehe
33:35–but to be honest, I replaced the pushups with pikes :) i’m not sure which one’s hardest and I’m still wondering what parts pikes work out. do you know zuzana?
Hi Zuzana,
Even though you haven’t had any equipment to workout with, your muscle mass and definition looks very much the same to me as it has over the past several weeks. Do you feel that you are getting the same results or perhaps better results with your body weight only routines?
Thanks, Bob
Hi Bob,
i am very happy with my muscle mass and definition already. I don’t think I want any improvement in this regard, otherwise I might start to grow hair on my chest :) My goal is to get stronger and faster, which has impact on your muscle definition, but when you are already toned, then you won’t see that much improvement. Anyone who is just starting to workout or who needs to loose weight and tone up, will see results in much faster rate then me. I will be happy to stay where I am and just gain some strength endurance.
i would love to hear you speak your language — i know i’d love to speak some different languages ^o^
Okay Zuzana, I just did this horrible exercise for you, lol. Did everything except only 10 of the turkish get ups, those made me want to quit! I tried for doing the other 40 after I finished but I didn’t have it in me. Took maybe 35 minutes, but a lot better than what I could’ve done last month. I enjoyed this one. :)
That was a great workout Z! Thanks! I was actually only a minute slower than you 36:50, so Im pretty happy about that. I didn’t have to go to my knees till the split pushups, I was aiming for not going to my knees at all, but it was just to many pushups.
[...] Go here to read the rest: Five Hundred Rep Workout | Fitness Advice, Workout Videos, Health … [...]
Hi Zuzana I love your site, the workouts are short and tough it’s my first time sending a comment I did the 500 rep workout. But I was only able to do 25 reps of each move so it was 250 reps it took me 30:10 sec I need to work on it and lose more weight I started to eat cleaner and smaller portions I feel better already. I weigh 163 now and want to lose 30 or 40 pounds within a year do u think it’s a healthy time frame please let me know your advise
Love Heidi :)
Hi Everyone,
I’d like to thank you all VERY MUCH for your answers regarding exercise during pregnancy, I appreciate it! It looks like we are becoming a supportive community here and it feels good to have friends that help! Right now running and swimming completely alleviate my nausea and tiredness associated with pregnancy, I feel great after my workout. I am still going to do some of Zuzana’s routines and will definitely try her recipes that she will post in the future.
Thank you again!!!
Hi Zuzana,
I feel you two have contributed a great deal of fun and inspiration to a lot of people’s lives and are worthy of compensation for your efforts. I note you didn’t tell how to send money.
Best wishes,
–Chris
thanks very mush fro your advise
kind regards
ahmed
good workout, i only got to 350 b4 i crashed, but well see what the next day will bring.
Hi Zuzana! I am so thankful for taking the time to response to my comment! I agree with you 100% that weights dont give overall body streanght, today is the first time that I challanged my self to do your daily workout. I split it into two sets however first I did every exersice 10reps x2 and without a break repeated the same routine again 10repx2 for each exersice….I sweat it like a pig and I feel GREAT!!! My muscles are still shaking a little bit but wow ! I just have to say what a difference…You know I will from mow on challange my self to do your workouts everyday. Pushups; for now I do modified with the support of my knees, but one day when I get stronger I will be able to do it!! Thank you again….your are marvalouse. Oh, I couldnt stop thinking about this idea I had in my head…you publishing a book, or releasing a national DVD for sale..or both..With the greatest potential that you and your husband half, you are half way there…writting skills, professional photos, being able to instruct infront of the camera, and so on.. You know America will never be tired of a better, newer solution to a better body. Plus I take it that your husband and you know a lot about nutrition which is great to the workout plan. Let me know what you think..parhaps you already started it. I will be your first customer.
Last thing besides all that I mentioned above you have the most important, a community of people that already trust you, and ,follow your routines,and have succeded, so any publishing company should take you with out a problem. So here a encourgment for you from the botttom of my heart. AFTER ALL, YOU WANT YOUR HARD WORK TO BE PAID OFF. Sorry for the whole essay I just had to tell you what was on my heart.
Best Regards,
Elina
Hi Elina,
I appreciate this kind of supports from our readers, so thank you for the kind comment.
hey Zuzana,
Love this workout! I did it in 41´42´´. I haven´t got enough strength in my arms to keep going. I had to stop during the push ups and the split push ups! But I did 50, so I am proud. Is is better to reduce the amount and then do the routine twice or is it better to try and push through?
Thanks for this great workout!
How much weight do you recommend for the Turkish get up. I started with 8 pds but had to switch to 5…phew
I did it in 38 minutes, but I only did 30 reps of the easier variation for the push-ups. There is no way I can do 50. Before I started doing your workouts, I had never done push-ups before, so it’s very hard for me to do them. Also, I’m not sure I got the form totally right for the V crunches. They felt kind of awkward, but they hurt.
I did this hellish workout and I cheated! LOL…26 Turkish Get Ups and I decided that one more rep would make me insane!
I did all of the rest though. The personal trainers at the gym were yet again giving me the dirty eye!
I am sore from a combo of this workout and my new yoga-dance class this week. My yoga instructor has a group of us performing yoga and dance to music. She is Russian (used to be a rhythmic gymnast) and her name is Zhanna…sweet woman but tough as nails. I worked muscles that I didn’t know I had.
Anyway, I am always saying that I gotta get my Z’s…Zuzana and Zhanna! My body is progressively getting better.
See my progress at my FB page:
http://www.facebook.com/album.php?aid=41855&id=1405990415&l=05d42837ad
There are before and midway (now) pics. I am trying to get down to 20% body fat. And it is no joke for me to say that I look better this week than last week when I posted that pic. I love these workouts!
Hi Adrienne,
thanks for sharing your photos, that’s awesome! I am glad that the workouts are helping. Keep it up.
Holy moly!
Good workout took me 38 min… weak arms but strong legs.
I am a runner/biker =P
Nice job Zuzana
Pain is weakness leaving the body! haha
Hi Zuzana and All,
I forgot to mention that the 2.5 liter bottle Zuzana used in the Turkish Get Ups would have weight about 5.5 pounds. So you folks in the office or home without even a simple Dumbbell have no excuse not to lift “weights” as many of us can buy a 2.5 liter bottle of water practically anywhere now days. After you’re done using it in place of a Dumbbell, please drink it!
Best wishes,
–Chris
Hiya Zuzana and Frederick
I was really looking forward to doing this workout last night but… one of my wisdom teeth decided I wasn’t going to do anything. I had it pulled out last night and it was fine. It took like 30 secs, no pain nothing. But then everytime i tried to exercise it would start bleeding again.I am so sick of it, I feel handicapped not being able to do anything.I was just wondering how was your tooth (or the socket after it was removed), when will I be able to exercise?
I am desperate as I get bored and organize little trips to the fridge haha – and this is NO GOOD
thanks
Hi Ania,
you are so lucky, because I didn’t have it pulled out yet. I went to the doctor and he didn’t want to do it because it was still little bit swollen so he told me that we have to make another appointment later. But I know that if it won’t bother me, I won’t go and have it pulled out :) I know that it must be really bothering you, but I think that if you would take it easy just for two days, it might heal, and then you can jump into the workouts again.
Thanks Zuzana
My tooth was bothering me for last few months and finally I decided enough is enough. Actually I wasn’t expecting to have it done straight away but my dentist said “well I’ve got 10 mins before the next appointment so I can do it now” hah
anyway I decided I try to do some light workout – sth very stationary like simple situps, biceps exercise etc.
If it bleeds then I’ll stop :)
Off to get change and warm up :)
Hi! This is kinda for Jana. Above everything listen to your doctor, but if he says take it easy, I’d get a second opinion.
I was active duty in the military when I was pregnant, so they made my husband and I study this subject. I ran my whole pregnancy, in fact I did 100 crunches and ran 3 miles up and down hill the night before I gave birth. I felt great the whole pregnancy and because I didn’t stop working out and running the birth was a piece of cake. Seriously I kept waiting for the awful pain everyone always talks about, it never came *wink*.
The general rule is, if you were doing it before you got pregnant, you can continue doing it while your pregnant. The first trimester there are no rules, in the 2nd and 3rd there are twisting limitations and exertion modifications your doctor (and many pregnancy books) can explain in detail when they apply to you.
The biggest risk you have while working out and being pregnant is getting off balance. Your body will eventually carry more weight up front. Your blood flows differently. Your hormones and such cause changes in you. So, if your running and get dizzy and fall down, there is a high risk of hurting the baby. If you are jumping rope and trip, you could fall down and hurt the baby. See where I’m going with this? If you use common sense with your workouts, you will do great. Don’t give up on your body especially when the best thing for your baby is the fresh blood flow and awesome “feel good” hormones you get from working out.
Good Luck and CONGRATS!!
Mary Liz,
that sounds like an incredible advice and I have been wondering about this for a long time. It’s great to hear that women can keep up this level of activity during pregnancy. Thanks for taking the time to write such an inspiring comment.
Hi ania,
Ania, you should just do lighter exercises or stretch that won’t pull much on the jaw muscles, but your head’s muscles are pretty much involved in any upper body lifting, pushing or pulling. Stationary bike at lower revolutions could be okay for some. Be careful for at least a couple of days and check with your dentist about what you can do.
If you’re patience you will be back to normal shortly!
But, bleeding after extraction shouldn’t go on beyond 24 hours and is a serious issue if it continues for much longer. We only have so much blood and it isn’t made that fast. If you feel faint headed or dizzy please contact your doctor! Also you should see that you are getting enough iron and other important ingredient of blood in your diet.
Seriously my best wishes,
–Chris
wow! thats amazing mary liz congradulations on your kid and your hard work :)i never knew you would be able to do those kind of things pregnant
Chris
Thank you so much. It’s like you’re reading my mind ha . I had to stop because I guess I can’r take it slow (always have this “oush harder” monster in my mind”
Anyway iof any of you guys are are on facebook
we should have a a page for oursleves….
I am anna mason (durham) if anyone wnaths join me
Well bleeding stopped so I managed to exercise (oh and I can type normal now – not like yesterday when my cat kept jumping on my laptop – therefore it was hard to understand what i meant to type haha)
so done the workout – took it slowly and completed it in 48 mins very very long but hey I’m still recovering
Hey, I loved this work-out!
Turkish Get Up was a challenge but I loved every minute of it!
I was able to complete the 500 reps in 29 min and I’m exhausted
Do you have a DVD? And if so, where can we get it? It is hard to do these exercises from a computer.
I just completed the 500 rep workout…and I must say, WOW! My triceps, gluts, quads, and especially obliques were literally feeling the burn. I just stumbled upon your youtube account last week…and I will continue to follow and workout along with you. :)
Hi, I started doing your workouts and I feel AMAZING! I’ve been going to the gym for the past 4 mos and did not see the results I wanted until I did it in conjuction with your workouts. I have 5 kids and my body looks better than ever. You are my inspiration. I purposely go to your website twice a day , especially during my lunch break ; just so I can stay motivated. Thanks.
Hi again !
Did this workout today and It was Awesome, did 34min 10 sec. And this weekend ive tried your bruchettas and pear chicken. Both were very nice and pleasing to eat ! Thanks again to both of you !
Looking forward to see your next workout ! Hope your climbing session was very fun! I may start interior climbing this winter at the end of this university session of hell !
later
hy…….u are very good.I have a problem,I have 21 years but every thing i do doesn t work :( . i ve tried every thing,and i was thinking maybe with these exercises might work.The problem is I don t know where to start…if u could give me a hint i would be gratefull…..many thanks !
Hi Joanna,
start with any workout that you feel comfortable with and if you want you can jump in start to follow my daily workouts.
Can’t believe I did it. It looked so intimidating but it just really takes concentration. 35 minutes for me :)
[...] This was definitely cardio enough for me. I was breathing heavily enough. Here’s the direct link to the video in case the above does not work. As I mentioned in a previous post, BodyRockTV has a [...]
Hello Zuzana,
I’m a 22 year old college student, soldier, and overall health nut. I’ve fallen in love with your website. I tried your 500 rep workout to after my leg workout. It was so hard it burned so good lol. People were watching the whole time by the time I finished in 40 min (I got hung up on the forward and backward lunges cause my legs were already tired) I was covered in sweat. I’m looking forward to doing the 600 rep monster you have created :) You keep the world fit one video at a time.
Peace Zuzana,
I’m a 22 year old engineer and health/fitness addict (some addictions can be beneficial right? :). It’s become a hobby of mine of sorts…
I performed your workout (which I appropriately christened the Brutal Zuzana 500) after my cycling and my weight lifting regiment for my back (which includes several types of pull-ups). I was able to complete it in 24 minutes and 25.1 seconds. Performing the 50 Turkish Get-ups was like walking through hell–quite literally! The Reptiles weren’t a joke either. I felt so proud and accomplished when I finished it: it was like a breathe of fresh air. Moreover, my body felt so good, almost euphoric! This is the sort training I’ve been looking for to break up the monotony of my workout routines! I always love trying something new!
I’m looking forward to performing your 600 rep workout, which I will call the Austere Zuzana 600. I greatly appreciate what you’re doing with this site. You have become an inspiration for aspiring fitness gurus–like I someday hope to be. Keep up good work!
Salam/Peace
~Jalal ad-Din
hey :) try to do 150 reps of every workout in this video
Dear Zuzana,
Thank you for your daily posts. I am very inspired by your workouts and watch your site daily. Please do let us know if you make a full video. I would buy them!
Thank you for sharing,
Jennifer
Wow! Thank you so much for posting this! It is so much easier to get through when I know that all you other people did it too! Otherwise I would have never done all those get-ups or the jumps. Or the pushups for that matter. 33:09. The pushups were hard to do all at once. A hint for getting through the get-ups: I was listening to an audio book and kept count by moving a stack of things from my left to my right. Thanks Zuzana! You look beautiful, as always.
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