BodyRock.TV

hey Zuzana,
is there any other alternative to the pull ups?
i don’t have a pull up bar or i can’t go outside do to the cold rainy weather?
what about push ups?

Zuzana, love this new workout! not complicated but very hard. By the way, the last picture of you on this page is gorgeous. Have you done any modeling? Your look is so natural and you are beautiful :) Keep up the great work. You inspire alot of people. Best wishes from Cincinnati!

11 rounds!! O.o
You did 55 pull ups in 15 minutes, you´re my heroin! I can do just 2 or 3 without the feet to help, but even using a chair I think it will be VERY chalenging!
I´ll try and try to complete as many rounds as I´ll be able to!
It´s soooo great to see someone getting better and better, beating the personal records every day!
I have a question, I always did exercises, my hole life, and never saw any kind of workout give me so big results in my body in my strenght in so litlle time exercising. My english is bad but I´ll try to explain.
My workouts were long, i used to spend 2 hours exercising and I didn´t get the same results as I´m getting now, folowing your exercises. And it takes me so litlle time!! I´ts great but I wanted to know what is the “it” that makes this big difference. I just can´t understand. And I wasn´t lazy, didn´t give much time to rest between the series or lift light weights. Can you explain me what is the diference, and why it seems to work so quick in my body?
Even if I can´t understand, I have to say: thank you a lot, because you could change brutally my way of seeing workouts!! thanks a lot for being a great motivation to everyone who come to your site!!
Congratz! =)

Hey Zuzana!

I’m really excited about doing this workout later today. I’ve actually been working on chin-ups and pull-ups lately and have been adding them to the end of most of your workouts. I’ve been working out behind your back!

I wanted to say, funnily enough I too just moved from Kingston, ON in September to be with my fiancé in Sweden. It hasn’t been easy moving away from my country, friends, family and normal routines. Unlike Matla it’s very dark, rainy and cold here at the moment. I find it really inspiring how well you seemed to have adjusted to your new surroundings. You truly are resilient and so you have not only been a fitness role model but a life role model for me too :)

I was also thinking about a body weight exercise included in my university off-season training programs. They’re called “glute ham raises”. I’m sure you’ve heard of them but I don’t think I’ve seen you do them before. They are super challenging and burn the hamstrings, bum and hips. They could be a great addition to one of your daily workout challenges. I’ve added a youtube clip of the ones I’m talking about. I’m sure people could hook their heels under their couch or something.

I was also wondering about the future of bodyrock. Do you see yourself ever charging people for the site? It makes sense that you would but please don’t!

Ashley

Hi Zuzana!
quick question, how late is your last meal? I am pretty well on eating 6 meals, however, I work out late and lately I have been eating some chicken and salad around 10pm…

HT Zuzana…can you please show us some exercises for inner thighs !thanx!

Awesome as always, thanks again Zuzana. Especially thanks for the pull ups advice. I think it’s easy to get disenchanted with a very tough exercise – this hint will help me to persevere. :)

awww, so cute little Charlie doggie :)

I want to pet Charlie and rub his (her??) neck! I move around the world and that’s the main reason I don’t have a dog but that’s not stopping you guys! Good for you ;)
Your workouts are perfect for someone who travels. My gym membership is coming to an end next week (I lift weights) which is a good thing because I will start practicing your workouts like this one. So far I have been doing the workouts that have more cardio like the tabata or the core ones. It’s only been a few weeks and my fat percentage has gone down.
Zuzana you are THE icon of fitness and Frederick is an amazing cameraman/photographer/editor/etc.: the quality of the videos, technical, artistic, illustrative, is very very very very very good. THANK YOU, YOU GUYS ROCK.

Hi Ashley,

we won’t charge for what you guys are getting for free right now.

I think there will be enough sissys who could not do that exercise ; )

@ marissa, You could use 2 chairs and a stick?! Lay on the ground, and pull yourself up. Its not the same but its better than nothing.
And learn the brain that outdoor training can be done when it is cold or rainy. Its only the thinking of ourselves what stop us. And when you succeed to do your round in rain, it feels great!

This looks awesome. I’ve been angsting for a workout that involved pullups. Gonna do this one in the barn tomorrow morning after I feed the horses. I doubt I’ll beat you, though, since I have only worked myself up to doing six unassisted pullups at a time. I think repeated rounds of five are going to kill me. :P But hey, I started not being able to do any!

Hi Ashley,
You were living in Kingston too? Thats wild. I grew up there. I was also an Art’Sci ’97 – did you go to Queen’s?

Hi Tracy,
The barn sounds like a kick ass place to workout – what kind of horses do you have?

Hi zuzana i don`t have the rings or bar, but some times i do this exercise in the kitchen,you know when you have kitchen worktops that meet and make a corner,you put each hand either side keep them straight and lift your knees up to your chest, i think i might be using same muscles as you with the rings what do you think, hope you understand. might do yoga today though still aching from press ups from Tuesday thank you!

hi Zuzana and frederick

can i do 10 push ups instead of 5 pull ups? because i don’t have anything to pull myself up. the only tree in the garden is so old that i’m scared it’s gonna break.

please answer me.

best, LisaG

[...] This post was mentioned on Twitter by fatlosstips4u and fatlosstips4u, dcgaugau. dcgaugau said: rt @My6PakAbs Drag Me To Hell Workout http://bit.ly/3kWcsq #exercise #health #fitness #workout [...]

Hey Frederick,

Actually, I didn’t grow up in Kingston; I grew up in Toronto and went to McMaster. My mom grew up there and moved back about 6 years ago. My whole family lives there so I know the city well. I lived there all summer, around the same time I discovered your site. Very wild eh?

i just finished this workout – i remember not being able to do the pull ups in previous workouts b/c i couldn’t think of any place in my apartment to do them( i really don’t want to break any hinges ). But i then thought to use my latter — i had to really think & mess around with it but it does work for some easy variation of pull-ups. i got through 10 rounds thinking about proper form but i really had to push myself. Can;t wait for tomorrow’s workout

oh i forgot — i love this photos, those angles are spectacular

just wanted to say one more thing, i’ve been eating soup for a week now and i’ve been working out everyday, and i’ve lost 2 cm of belly.

youpi!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! i’m so happy.
thank you both.

best, LisaG

Hey Zuzana!

You literally beat me by two squats! Although, I still think you’re the queen of pull-ups. I had to do all of mine assisted. Mostly I’ve been practicing chin-ups (which are a lot easier) by doing negatives. I read somewhere that you should start with chin-ups and progress to pull-ups. I doubt it really matters though. Near the end of this exercise I found it most difficult to control myself on the way down as I started to rely too much on my bent leg for support. Looking forward to tomorrow’s workout!

Ashley

Hi LisaG,

don’t climb on some old tree please :) ha. Push ups are unfortunately working different muscles and I can’t think of any other bodyweight exercise that would work your upper back the way pull ups do.

Zuzana,
Hello, I will be doing this workout with bent-lat raises instead of the pull-ups (need to get a bar) today. Pull-ups are one of the best upper-body exercises & if you don’t use it you lose it with the pull-ups for us women. When my husband and I go bike-riding we always try to fit in a few sets of them. Are the rings more challenging than a still bar? They seem like they would be a better workout. Btw, my quads are still sore from doing your 500 24 hours ago–those lunges! <3 love it.

*48 hrs ago

10 rounds + 1 set of squats (30 lb lat raises sets of 5/side instead of pull-ups) 15 min. Now just have to wipe the sweat beads off the floor!

Hi Zuzana,
I was wondering if these daily workout videos you are posting are the only exercises you are doin in a day or if you are doing more off camera also, like jogging or something else. I was also wondering what your stance on fasting is.

hi zuzana, i love your daily exercises but unfortunately im not able to do them every day because of my school classes. Anyway, i have a question. Do you do before these exercises any warm up? running, skipping rope or something? Or you just start this? And also i wonder can i build muscles by doing this type of work out? (without weights) or is it something like a maintainence? because i dont have muscles and i need to burn fat. Thank you! keep going, you rock!

14 rounds + 3 squats. Not a long workout but the legs are burning, especially after yesterdays 500 workout. I am on parental leave so I love these workouts I can do at home.

[...] This post was mentioned on Twitter by Zuzana Light, Orlando FL. Orlando FL said: Drag Me To Hell Workout | Fitness Advice, Workout Videos, Health … http://tinyurl.com/yhbeh2m [...]

Hey Zuzana,
Wow, this looks like an awesome workout, I can’t wait to do it!

I’ve been doing your “6 week summer fit” program every morning and a “kick ass challenge” every afternoon plus a yoga routine every evening, so a total of three workouts a day for the past two and a half weeks now (and I’ve been getting awesome results, so thank you, thank you, thank you for the great workouts!). The only thing is, I think I’ve been over extending in my lunges and squats because a few days back I started having some pain in my knees. I took 2 days active rest, but when I started back in yesterday (being very aware of form) I had pain in my knees again by the evening and they felt weak when trying to sit back into a chair.

Do you know if anything else could be causing this besides over extending my knees in the lunges and squats, and do you know of anything that will help my knees to recover faster? I feel like I should cut back a lot on my routine because I don’t want to seriously injure my knees, but I really don’t want to cut back.

I also want to thank you and Frederick! This sit is absolutely amazing, and you guys seem so nice and fun! I log on everyday to see what new posts you’ve created, and since I started doing your workouts I’ve been getting the best results I’ve ever gotten before. So, thank you very much!

~Ash

Frederick,

I have two Arabians and a Thoroughbred. I started working out in the barn because I didn’t have room for my jump rope in the house, and now I have a whole stall set up with weights and a pullup bar. Though, in Texas it gets really hot in the summer. Right now, it’s a beautiful time of the year for working out outside.

As for this workout. OUCH! It was such a gorgeous day, I ran a mile to warmup, and then managed to swing 12 rounds in fifteen minutes. But only the first ten pullups were unassisted. After that, I alternated the assisted (with the chair) and negatives.

Again, OUCH! and thank you. I needed that.

Do you make videos of all your routines and sell them? I would love to invest in all your workouts. You are my far one of the best. Thanks for your encouragement. Luz

Zuzana & Fredrieck,

Can’t wait to do this workout tonite after dinner! These workouts are awesome buttkickers and although I’m usually wiped out after one of these, I can’t wait for another! My body’s responding well to these and I think it has alot to do with the muscle confusion involved. My body doesn’t have enough time to get used to doing one routine so it’s trying it’s best to get stronger ’cause it doesn’t know what else is coming so it says: “I’d better be ready for….whatever.”! I LOVE THESE WORKOUTS! You two are worth your weight in gold pressed Latium!!

Hey Zuzana :),

Right now I am done with this workout. But I did it a little bit my way because I don´t have gymnastic rings or bar…I have to buy something ASAP.
Instead of Pull ups I incorporated Bent-over-Rows with barbell (with challenging weight!).
It´s a very good exercise for upper back as well. I did 10 reps of this exercise – enough to really feel the burn in my upper back after each round! I am a little bit sore now.
So, I did 20 squats of yours and 10 Bent-over-Rows and I did exactly 11 rounds in 15 minutes, haha. It was a good workout! I didn´t sweat much, but it was great anyway.

See ya tomorrow,

Have a nice evening,

Tina

P.S.: beautiful pictures bellow….:D

Hi Zuzana

What do you mean when you say you completed 11 Rounds and 9 Squats?

Well I used the chair on the fifth round so as I haven’t done pull ups for ages I’m quite happy. As always a great mix of cardio and strength – awesome! I don’t have rings or a proper bar so I did them in a field shelter, accompanied by a couple of my sheep! : ) It was hammering down with rain but I managed to stay dry, I love these workouts you can do them any where.

Hi Liz,

that means that I did 20 squats and 5 pull ups 11 times plus 9 more squats at the end before I ran out of time.

Hi Tina,

that’s great that you didn’t give up and instead adjusted the workout so that it worked for you with the equipment that you have. Great job. I still would like to know how many rounds you would do if had been able to do the pull ups :)

Hi Ash,

I had a problem with my knees a couple of years ago and the only thing that helped me was rest. I don’t mean a complete rest, but try not to do anything that causes you the pain. Do some light to moderate stretching as often as you can and give it some time to heal properly. You can also google this book that I think is called the big knee pain book or something like that. There is a lots of useful tips and information regarding knee pain and injury.

Hi Laura,

I find the pull ups on rings more challenging then on the pull up bar. I think that more of the small stabilizing muscles get activated when you do pull ups on the rings.

Awesome routine today today. I actually did this routine during lunch today. I did not have any way to do pull ups so I used a heavy duty rubber cord/band attached to the top of a door and did pull downs with it. Tremendous burn.

hi zusana and frederick could you give me a workout to work my calves, i have trained these for a very long time without any results,
thanks
chau

I had doing your workout for a week and half now. i loved it alot. You have showed me how to changed workouts everyday. i used to do workout on dvds but after awhile i don’t feel the burn or sored after the workout or day after. Your workouts, I feel it everytime I just did 500 reps workout today and it was great. I’m a beginner so my time was 1hr and 4 min. Maybe next time I can beat my own time. i Have a question for you. Do you workout on the time that your period is on and if you do what type of workout do you do. is it light or hard workout. thank you alot

Ashlynne–
I had pain in my knees 8 months ago & what I did was just rest with it elevated if it hurts/achy & when it started to get better w/ just mild pain I started swimming & then after it felt halfway normal I began biking & that really built up the muscle again. What happens is when your quads/hamstrings get weak or an imbalance in one of them causes the strain & O–remember to alllways keep your knees back behind your ankles to protect them when you are later able to do squats, lunges, etc. Make sure to really rest them now because that is the best thing if they are hurting. You can try this right now though–stand and lift one leg up parallel to the floor & back down which is 1 rep & do this 15x/leg each day to build some strength in the quads. Good luck on getting better <3

Hi Zuzana:

I have a question for you.

I just had my baby and my weight before getting pregnated was 125 punds, and i was in shape. Now that i had my baby i went all away down to 115 punds. I look so skinny :( what exercises do you recpmend me to gain my weight back on my butt, and legs.

Alexa

Zuzana,

Your workouts are so awesome and I am loving the impact they are making on my body. Question for you though, I am having trouble engaging my middle and lower abs. You oftan say to make sure you tense ab muscles while working out and I am wondering if there is any additional advice you can give to tense and target these muscles specifically. Any help would be very helpful, thanks both of you for this wonderful resource!!

Hi Zuzana,
The workout is great! I did 8 rounds and 14 reps. The tip on how to make pull ups is very useful, without it I would not be able to do a single pull up.
I try to follow all your daily workouts, but sometimes there are days when it is really hard to do anything and I am forced to push myself. How do you cope with the lack of energy? Is there any foods that help to boost energy level?

lisa g

i use the table.
I can not perform pull ups right now, so i grab the table, spread my legs under it , and bring my torso with my little arms to the top.
That’s i think some alternative.
Correct me if i’m wrong.

rachel

Hey Zuzana,

I have been waiting for a diet video…do u plan on doing one any time soon???

thanks for another great workout by the way =)

Hi Zuzana, My bf sends me links to your page and workouts (he likes you lol) and I have to say Im inspired and motivated. I did this workout but I dont have pull up rings so I replaced it with push ups. (those are extremely hard for me, Im very weak when it comes to my upper body strength). I did 10 rounds in the 15 mins. You are right! Its definitely a cardio workout. Loved it…I will be trying some of your other workouts very soon!

Hi Zuzana,
Thank you for all the great workouts, tips and diets!
I am living and working in japan and getting a gym membership is too $$$!
Your website has been a godsend! Keep up the great work!

I also wrote to you a few weeks ago having found your ipod application but it seems to have server errors now… is it still running? If not, do you plan on bringing it back!

Sincerely and God Bless,
bertram-

Hi Michael,
Great idea using the cord as an alternative to the pull ups!

Hi Alexa,

If I wanted to gain lean muscles then I would do intensive workouts, like the ones I do now and I would try to eat more.

Hi Candice,

what helps to feel your muscles and get them working is a slight tap on that particular area. Your abs should be engaged for almost every exercise. In fact you should be engaging your abs throughout the whole day, while you are walking or sitting.

how on earth do i flatten out my tummy?

Hi Zuzana,
I made word documents of your daily workout routine and Im using that as my work out log. They have the pictures and explanations, so if Im away from the computer I still have explanations of the workout. Send me an email if you like that idea and Ill share those with you. You could put them on the site for people to download.

Dear Peeps,

8 Sets. 8 gasping, hurtin’ sets…I gotta do better. I mean, I WILL DO BETTER!! Now repeat after me: I will not vomit, I WILL NOT VOMIT:)…..sssooooo, see you here tomorrow?

G’day, cheers for the work out! Mate i just like to say, that keep up the great work.

One of the things I really appreciate about your routines is their simplicity coupled with your personal sincerity. Your perspective on diet is very similar; simple, direct and to the point.

I have always believed that being fit and healthy is for everyone, not just those who can afford expensive equipment, expensive trainers and expensive supplements. You have proven that point in your own life and you have made it available to anybody with computer access. Good for you!

Best, Bob

I have a pull up bar called the Iron Gym. It is great and works in most doorways and you don’t install it. It is awesome and only costs $29.99 US. We have them at pharmacy stores, but they are available by mail. The IRON gym rocks my world. I have been training and I did one single full body weight pull up in one week. My goal is 5 by Christmas.

Simple, yet awesome workout, hitting the major muscle groups. Calling it the ‘Drag Me To Hell Workout’ has inspired me to tweak it a bit. Hell to me is infinite Burpees. So I’m going to see how many burpees-to-pullups I can do in 15 minutes.

Also, 3 suggestions for those who aren’t able to do too many full pull-ups yet (please correct me if I’m wrong; I may look like a gold medal gymnast, but I just play one on TV):

(1) I like to place the chair behind me, bend my knees and place the tops of my toes (both feet) on the chair. This seems to make it easy to limit the amount of support I derive from the chair to just as much as needed;

(2) “Kipping Pull-ups” (Search for it on youtube, especially from the crossfit folks – I have zero affiliation). I thought it was ‘cheating’ at first, but if you’re going for as many pullups as possible as fast as possible to exhaustion and only counting the ones where your chin is fully extended above the bar, I guarantee you are burning all the same muscle groups as a regular pullup. I still do regular pullups, but Kipping Pullups are not to be laughed at.

(3) Reverse rows – if you can set up the pullup bar or rings low enough, you can pull yourself up with your legs fully extended in front of you and your body in a full plank position. Think of it as the opposite of a pushup. This does alter the specific muscles you’re working, but you’re still in the same ballpark.

Thanks!!!

haha I’m embarrassed to even tell you, but I did 5 rounds and 20 squats. I’m not upset though. it was really tough, I worked hard, and broke a great sweat!

Obviously, I couldn’t do a full pull up, so I used a chair for assistance. Looking forward to more practice :)

Thanks Z!

HI Nick,

that’s a good idea, you can send it to info@bodyrock.tv and we will take a look at it. Thanks for your help.

Hi Everyone,

There are things you can do as alternatives to pull ups. One that pops in to mind is Lat Pull Downs as on (strangely enough) a Lat Pull Down Machine. Not something most people have at home. Maybe both push ups and barbell (or dumbbells) rows combined would cover most of the muscles involved.

You could also grab the trim over a door or the door itself. Both have some hazard of sharp edges and splinters which can be avoided by using a towel or gloves. Of course you could also accidentally damage or pull the trim off the door frame. Not likely to pull the door off it’s hinges unless there is poor quality craftsmanship involved. Also you could lean a ladder up and use a rung as the pull up bar (again maybe with a towel or gloves).

And for those who would like to use “rings”…3/4″ 90 degree elbows for electrical conduit can be used as simple “rings” if you pass a piece of rope or cargo strap thru them. I could take images of ones I’ve made awhile back and post them at Flickr (my link).

–Chris

Hey Joe,

thanks for the ideas.

Hi Olga,

I have to push myself many times as well, but having a community here that is supporting me so much and each other and waiting for the next kick ass workout helps a lot. We are all competing in a friendly way and we are all getting results- that’s what keep us all going.
Food is providing us with energy but too much food can actually rub you of energy (making you feel tired and heavy) so you want to be careful that you are not over eating. I found that this is the most challenging thing for most people. Keep your stomach full from one third with food and one third with water and leave the last third empty. That is a basic body awareness you can easily develop and master it over time. This way you will keep your energy high.

To Alexa
Hi, I just wanted to respond to Alexa’s comment, ’cause I thing I might be able to explain her weight loss.
I wonder if you are breast feeding, because if you didn’t gain much weight during pregnancy, breastfeeding will make you super skinny. As in my case, I was soo skinny like never before, my family thought I was sick and all were worried for my health. I guess the body needs lots of energy and food to make all the milk supply and eventually it starts taking it from your storage (fat deposits)…haha. But beware, once you’ll stop breastfeeding you will gain the original weight back + more. But this will take some months. I think for me it took over 6 months before I became the normal size. Also I ate all the time and anything I felt like during the time I was breastfeeding, but the weight kept coming of. I was skinny like Zuzana, but without the muscle tone… it felt good though.

Hi Zuzana,

thank you so much for another amazing workout idea. I’ve been going to the gym for a long time, and once in a while a girl needs some change. I cannot tell you how amazing it is to find someone like yourself doing workouts that are challenging and fun. Amazing :)

Thanks

………….AssRipper? hahahahahahahahahaha!

10 rounds squats–9 rounds pull ups. I utilized your very helpful tip of the chair as assist for the pull ups,it was slightly difficult because my chair was still low and I had to give a little jump to complete the pull up. Even my thighs were hurting at the end of 9 rounds. I didn’t like the unbalanced rounds at the 15 minutes mark,so I did the last 10th round of pull ups. I have a roman chair frame with an attached bar on the back side in our garage. I am actually happy that I will now be able to practice doing the modified chair assist pull ups. I went inside and did 5 rounds of the LIGHT STRETCH-TONE WORKOUT. Instead of 30 Cross Crunches I did 50 each round. My arms are still sore,at 12:39am! But, I feel fantastic!

Zuzana -

If you’re going to use your legs to assist your pullups, you should alternate legs. If you only assist with the left leg (as in the video), you are eventually going to end up with a series of imbalances, starting with the lower back and eventually producing shoulder problems.

I love your workouts, hope that you continue this for some time as its such great motivation!!!

Greetings from AZ desert, Awsome as usual. Cool dog.

Mark McPherson, I think we’re smart enough to have figured that one. Thanks anyway.

As an ex gymnast I know pullups, dips and leg lifts are the key! THis is a great piece of excercize equipment that lets you do pullups, abs, dips, pushups and more. I bought mine at wallgreens but found it here for you all! Zuzana Rocks!

Power Trainer Pro (& Iron Gym)
https://www.asseenontv.com/offers_on_demand/igym_ood_ontv.html

Hi there, I love your site. So you used to live in Canada? Do you miss it? I’m from Nova Scotia, Canada and I have been following your site since about early August this year. I have not had a very active lifestyle however your site has been inspiring me to change that. I am about to turn 40 (god help me) and with your site I will hopefully feel and look better for the next 40+ years.

I have always been a bit of an experimenter with food, at least my family thinks that I eat weird. I absolutely love the cinnamon raisin, pear, sprout sandwich, so much so that I have to eat both slices, I cannot wait for 2 hours to eat the other slice.

You may be interested in reading “The Thrive Diet” by Brendan Brazier, a fellow Canadian, professional ironman triathlete. It is an interesting read and there are some good recipes as well which I have incporporated into my life.

Blessings
Christine L

Hello Zuzana~do you feel like the muscles that connect your neck and your shoulders have gotten bigger? I’m not saying they have because yours looks great :) I think it’s perhaps because you have a nice long neck, but I’ve noticed that for me at least, that muscle’s building fast for some reason and I wasn’t sure if you had any other suggestions besides pull-ups–before my neck starts to become like a man’s :P. Are most of your other shoulder exercises safe for that? Also, I love pushups but I think a woman with not-a-big chest should be careful or the sternum really alters in shape, and so does the chest. haha I’m sorry, I hope that this doesn’t throw you off, but do you have some suggestions for that too? Thank you! have a peaceful Sunday.

Hello! I am Cátia! Usually see all your exercises … i´m huge fan yours! Wanted to know where I can get a gymnastic rings like yours? KisseIs

Hi, I’m new here. Just happened upon this site yesterday and the workouts look very challenging. I just jumped in on this one today though I’m not in the greatest shape right now. I’ve just been sporadically exercising here and there doing some Zumba, P**X(too out of shape for this right now), some biking, walking but not really sticking with anything and being inconsistent, going for long periods doing nothing at all. I have a tendency to jump into things with a lot steam and gusto only to burn out quickly. I ended up doing 7 1/2 or 8 1/2 rounds in 15 mins. I’m not used to doing these timed workouts and lost count, (LOL!) plus had an interruption halfway through and had to pause for a few minutes and restart :(. I do have a pull-up bar that fits in a doorway but must have a chair to assist. I’m still working on getting those right… not sure if I’m doing them effectively. It sometimes feels like I’m using my legs to push me up (either/both the one on the chair or the one on the ground) instead of really using my arms to pull. I really have to concentrate on this. I can see where having a trainer guiding you would be a real plus to make sure you’re doing things right and not just spinning wheels. Any tips on making sure I’m doing those pull ups right?

Hey I’m confused about what is the difference between a chin-up and a pull up? I’m not quite sure what I’m doing now.

Hi Colleen,

When I pull myself up with palms facing towards me, then I call it chin ups and pull ups when the palms are facing away.

Zuzana
what ever happened with the pull up challenge?
Ive been watching you now and then, i use some of your workouts in my pilates mat classes. I think you are awesome, and damn in shape. I have been teaching pilates for a little more than a year now. I love it so much. I start yoga training next month. Can’t wait.
thanks
Michelle

Hey Z, thanks for the reply. I took @joe’s advice this morning (just trying different pull-up styles and techniques to see what works best for me right now) with the chair behind me and what a difference! I can barely budge maybe a centimeter or so off the chair. I’ve definitely been using my legs the other way and was not doing anything for my upper body. I also saw your other pull-up challenge post and tried also just lifting my knees and dead hanging– both very tough for me. I’m going to try working on just the hanging and knee lifts for now everyday to see if I can build myself up to eventually a negative pull-up and then a pull-up. Thanks for the tips.

Hey Zuzana and Fedrick,

My husband and I have been following your daily workout routine. We really like it. It’s quick and the amount of time is short. =) Both of us did 13 rounds. Not sure if we are going too fast.

[...] you have problems with your knees, then it would be wise to avoid this exercise altogether. Check this link to a previous video where at the end I show you two quick ways to modify this exercise to make it [...]

You wrote: “I did 20 reps of the Prisoner Squats with Knee Ups”

Silly question:
Are you counting 1 rep as one squat and one knee up?
Or one squat one knee up, and then one squat and opposite knee up?

And Thank you for posting these workouts. They are simple (but still kick your butt bigtime) and really effective. I’ve started incorporating them into my workout schedule and can feel the results. Keep up the great inspiring work.

Hello – I’m a girl who can hold a flexed arm hang on the pull-up bar for 70 seconds. However, I would really like to be able to do some pull-ups. My question is this: for training, is it better to do the “cheating” pull-ups like above, with a chair, or is it okay to do an “assisted pull up,” where your feet remain on the ground and you pull yourself up at an incline? Which is better?

Thanks and I love your workout routines!

I did this workout yesterday, because Zuzana had not posted her work out for yesterday. Last time, I did 10 rounds in 15 minutes. This time, I did 11 rounds :)

This workout looks great… I’m a college student & headed to the rec right now but wanted to get some ideas from you.
you are seriously my goal body. (not trying to be creepy haha)

thanks for the inspiration!!
:)

I REALLY appreciate these work outs and your website period! i”ve never been the type to workout but you’ve shown me that workouts don’t have to be repetitious and boring. BodyRockTv is so freakin AWESOME!!!!!!!!!!!!!

tHANX for the daily Encouragements;-)

This is kinda like Crossfit Cindy, which is 5 pull-up, 10 push-ups and 15 squat for 20mins, do as many as possible. i did twice, 16 rounds and 19 rounds. i didn’t need any assistance for pull-up. will try this routine for sure and post result here.

Obsessed with your body, energy and motivation. :)

I just finished this workout and my arms are so tired, they don’t really even like me typing. I was only able to do 8 rounds and 8 squats. I blame the pullups. They really slowed me down!

Krásný je že říkáš pejskovi pac a šikovnej :o) Je fajn vedět že i tak daleko používáš na pejska české výrazy… Mám sestřenku a ta si bude kupovat pejska ale myslím že tím že bydlí v Anglii bude používat výrazy anglické…

Hey Chris,

I would like to see a photo of those home-made rings you referred to. Thanks, Melissa

Dear Zuzana, you are so cute when you are tired, hard and fun WRIGHT c¨,).

Today i ordered my gymboss, and at the same time i become an affiliate to the product as well.

[...] This workout is simple, 20 squats followed by 5 pull ups. Do as many rounds as possible in 15 minutes. I don’t have anywhere to do pull ups so did regular push ups instead. Once again, I can barely walk after this workout. Full details can be found here. [...]

Tried this one for the first time this morning. Managed 11 rounds + 20 squats. I cheated on roughly 20 of the pull-ups; was SO dead towards the end! But still I feel the need to do another workout in the afternoon. ;-D

Thanks for another good one.

B.A.

Do you do any other workout during the day? How many calories do you think you burn in your short workouts. I am new to your site and love it. I made your Breakfast Cake and Leek Soup yesterday. I was doing Crossfit last year and felt great but injured my shoulder. So I am going to take the pull-ups slow any alternative?

i have an iron gym as well. got mine at wal mart.

[...] track of my time for this workout. You can find the full description for this workout with pictures here. As I mentioned in the video, it is time for us to start to take things a little more seriously if [...]

12 rounds on the dot, but i dont have pull up rings. i do the pull ups under my table, so i def have less resistance, plus just a different/easier angle on my arms. i really want to get a pull up bar!!! the last round of prisoner squats really killed my knees. i know i just need to strengthen the muscles around them so this was really good for them! thank you zuzana and fredrick!!!

[...] [...]

I have no pull-up bar nor rings, so I incorporated push-ups instead. My result for this workout is 9 rounds and 14 squats. :)

heyy Zuzana, i dont have any rings or anything for pull ups. Is there anything else i could use for pull ups? I’ve really been wanting to get a nice upper body shape, but have no rings or bars. So if you could give me another option for pull ups it would be great, Thanks :)

10 rounds and 7 squats!

Hi Zuzana,

first of all: All the best and get well soon!

When looking up some of your vocabulary, I came across an interesting variation of your Drag-Me-To-Hell-Workout. Have a look at this:
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
and have a closer look at the end of the video. There they combine squats (resp. burpees) with pull-ups.
I am not sure if Joe herein above meant this with burpee-pull-ups. Perhaps it inspires you for a new intensive workout.

I just started with your workout. I did crossfit for a while but due to time constraints I had to stop for a while to find an alternative.

7 rounds plus 15 squats! You weren’t kidding, this is an amazing workout. I couldn’t do the pull ups because I have no equipment so I did push ups instead. It was still amazing!

Hey :) hope You’re better ? I did 12 rounds just like Ciara, but I also had to use the table,so it is different;) But still. Lots of good energy to You, get better:D

Wow….
My arms and legs are going to remind me of this workout for the rest of the week, arent they?…

Just did 7 rounds and 12 squats…. (almost 4 rounds behind Z), but I am soooo proud, lol

Thanks Z….

salut zuzana; je voudrais savoir , a quand une vidéo en

français ?

merci d’avance ; julien

i got 11 rounds on a pull-up bar w/o any assistance :) it burned me out! thanx, it was a good warm-up :) after this i did ur 550 workout and got 22min 41sec

Wow! I just did 7 rounds and it was great!! I did chair assissted Kipling pullups and they worked! Lessened te strain on my elbow joints which killed me before. Thanks so much for the awe inspiring workouts!!

I sooooooo enjoyed this workout!!! Thanks Zuzana and Freddy!!!

13 rounds and 19 prisoners :)

WOOOOOT WOOOOOOT!!!!

7 rounds and 20 squats

My legs are sooo sore and I feel like a waterfall. So much sweat!

I completed exactly 10 rounds, great workout- thanks Freddy and Zuzana!

Wowsers 13 reps and sweating like a pig ha ha! love your workouts Zuzana. I hope you are enjoying your break in Italia you and Freddy make such a sweet couple! Take care x

Opps Reps I meant 13 rounds! Workout brain freeze lol x

I did 12 sets & 11 squats. plus ABS workout.

12 rounds! but i have to use the dip station for the pullups cuz i can’t do full ones yet. i beat my last time at 10 rounds.

11 rounds :)

13 rounds + 12 squats
doesn’t get any easier 
;))))))

Exactly 13 rounds :) my thights hurt…. :)

7 rounds and 18 squats.  I could have done better, but maybe not today – wrong time of the month for this.  Or right time, depending on how you look at it.

7 rounds and 18 squats.  I could have done better, but maybe not today – wrong time of the month for this.  Or right time, depending on how you look at it.

Hey Guys,

i did this workout, but i do not have anything to do pull ups. So i did reversed push ups and added 5 knee hugs after that to make it a bit more intense. i also upgraded the reverse push ups to 7 after 4 rounds. I managed to do 7.5 rounds and 2 reverse push ups. Liked it!

Just did this workout to make good use out of my new pullup bar! …Assisted pullups of course!
Managed to complete 10 sets on the dot! Very very pleased with that! :D

Great cardio workout. 12 rounds + 16 squats.

no, its just 20 total!

did this one today!
managed to do 9 rounds plus 8 squats!