Hello, hello :0)
I am very happy today. I had a great workout and I am in great mood. Maybe because of the workout :) It was so hard and so painful. I just loved it. I know that the squats with knee ups might look like a sissy exercise – guys would think that for sure, but believe me it is an ass ripper! I did 20 reps of the Prisoner Squats with Knee Ups and 5 Pull Ups per round. It ’s been so long since I have practiced pull ups that I feel like I am almost a complete beginner. It is just about practice tho. Every exercise that seems hard to you right now (like pull ups or one leg squats) will be easy to do very soon if you practice it on a regular basis. If you don’t have a pull up bar at home or the rings, then look into getting them. Seriously. I am not trying to make you spend money for some worthless gimmick. With pull ups alone, you can develop very nice muscles on your back and give your upper body really nice shape. The other cool thing is that if you have nicely developed lean upper back muscles it will make your waist appear smaller.
Today’s workout will take you only 15 minutes, so set your timer before you start. You will be doing 20 reps of the Prisoner Squats with Knee Up and 5 Pull Ups. Try to do as many rounds as you can. I completed 11 rounds and 9 squats.
Beat me if you can :)
Zuzana.
Prisoner Squats with Knee Up
Start by standing with your hands behind your head and your feet slightly wider then hip width apart. Squat down and try to go as low as you can without turning your knees in. Also pay attention that your knees don’t go over your toes. Keep your chest up and shoulders down.
Rise up and bring one knee up really high towards your opposite elbow. Turn your upper body so that your elbow can reach your opposite knee. This exercise is targeting not only your legs and glutes, but also your core muscles including your abs. Not to mention that it is a great cardio. You will love it! :)
Pull Ups
You can use pull up bar, gymnastic rings or a tree branch :) Grab the bar (rings, tree branch) so that your palms are facing away from you. You can use a chair for support. Put one foot on the chair to help pull up your body.
Pull your body up until your chin is higher then your hands. Lower yourself back to the floor and use the chair for support if you need to.
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 Ashley,
we won’t charge for what you guys are getting for free right now.
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 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.
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 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
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.
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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
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.
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.
*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
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.
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 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 Zuzana
What do you mean when you say you completed 11 Rounds and 9 Squats?
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.
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.
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 Michael,
Great idea using the cord as an alternative to the pull ups!
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
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.
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 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.
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?
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.
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-
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.
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.
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