l hope that you are having a great day so far. We had beautiful weather here in Malta today and I am starting to fall in love with this island. I don’t think that I have ever been to a more relaxed place then Gozo. In this part of a world is just impossible to be stressed. I have recently received a comment from Leena who challenged me to try her workout and I am really glad that she shared her workout routine with me, because I really enjoyed it today. When I finished I was dripping with sweat and I felt that natural high that comes after exercising. I also like the fact that it took me only 21 minutes and 44 seconds to complete the workout. I still don’t have any equipment so I used a pair of 2 liter water bottles as free weights. The water bottles took a little bit of getting used to. They are quite wide for my hands, but that just meant that I was able to strengthen the muscles in my hands and my grip. After the workout I did my stretching routine which I will share with you tomorrow on my active rest day. Thanks again to Leena for this great workout.
Enjoy this workout and let me know how you did,
Zuzana.
Leena’s Workout
Go through all of the following exercises and then repeat one more time. Try to complete these two rounds in the shortest amount of time possible.
30 Walking Lunges
15 Squats – Keep your chest high, shoulders down and back, and abs tight. Don’t let your knees go over your toes keep them from turning inwards. Your toes are pointed slightly out.
30 Side Lunges – When you lunge sideways, try to get your thigh parallel to the ground and don’t let your knee go over your toes. Keep your chest up and abs tight.
50 Mountain Climbers – Get into the starting position (see the picture above) and then jump with your legs to switch them. Your hands should be directly underneath your shoulders. Keep your abs tight.
15 Push Ups – Now is your chance to give regular push ups on your toes a try.
30 Step Ups – Choose an elevated surface that will allow you to get your thigh parallel to the ground when you place your foot up on it. This exercise is great for shaping your legs and butt, but it can be hard on your knees if you have problems with them.
30 Backward Lunges – Lunge back and be careful to stop the movement before your back knee touches the ground. It happened to me many times before and it is not pleasant to hit your knee against the floor, so I am now very careful when I do this exercise.
15 x Plank and Rows – Start by standing tall, then squat down and jump back into a plank position. Grab your weight with one hand and do a single row. Then do the same with the other arm. Jump with your feet forward to get in the squat position, grab your weights, drive up pushing the weights over your head. this counts as 1 rep.
Oh my god. First of all, I feel so special :) Thank you for using my workout, I am SO glad you enjoyed it!
I can’t believe you finished it in 29 minutes!!. This is going to help me push myself so much more!
Thank you again for the motivation you give me! :)
Hi Leena – It was a really great workout and I am glad that you shared it with all of us :)
I meant “you finished it 21 minutes”. I do it in 29 minutes *ashamed* :S
Ha! So I got done in 10 minutes… because my body crapped out on me at the end of the first round. Great workout, thank you for sharing. I’m looking forward to working up to the full 2 rounds. It was my first time doing mountain climbers and those more than anything kicked the crap out of me. So great. I look forward to trying this drill again.
Hi there! I’m looking forward to doing this workout tomorrow morning. One quesiton, though… when doing the mtn climbers and lunges do you count each leg performing the action as one rep or one leg doing the action as one rep? I hope that makes sense.
Thanks for all the great workouts, I really enjoy them!
Best,
Ruth
Hi Ruth – I counted each leg as one rep.
i have free-weights and i found it easier to keep my hands on them while doing the plank-rows .. as opposed to putting them off to the side. i like this workout, but i think the 500&550 ones are the best.. thanks!
20:32 :)
I luv the look of this workout! Can’t wait top try it! BTW, u didnot respond to my comment a while back, What is bujul? I am in the Caribbean,is there anything that i can substitute?
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Hi Zuzana,
I want to thank you for these workouts. This is my second week with you. I stopped working out because I dont like to run 3 miles in the cold. I was looking for a workout plan that would inspire me to keep me in shape and these workouts will keep me moving throughout the holiday and winter months and it is making me stronger which is a total plus. Today the workout took me 22 minutes. Got to work on my push ups, I am terrible at them. And yes I too was dripping with sweat, but felt like I accomplished something worthwhile. :)
Thank you,
Bethany
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Hey Zuzana, love your website, I use it for workout ideas all the time. Quick question, is there a particular reason why you do so many lunges or squats in your workouts? It seems like you do them in 90% of your workouts and was just curious. Thanks!
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Nice work I love your personality
Thanks
Hey Zuzana, I am from Toronto, and I would like to say thanks for all your workout videos! You are a true inspiration to a lot of people!!! I would like to ask if you compete in any figure/ fitness model competitions and how long have you been working out for because YOU ARE SOOO FIT I WANT TO BE JUST LIKE YOU!
THANKS!
KUBE
my time was 26:22!
i loved this workout! idk if i was just in a good mood but this workout was FUN! and i was sweating like crazy.
thanks zuzana and leena =)
I can’t wait to try this one! Thanks for posting it!!
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Hey Zuzana,
I decided to do the walking lunges with weights too. At first I thought I might be able to do this workout with 5kg weights, but after the first two exercises I realised I was getting ahead of myself. I dropped down to 2.5kg weights and managed to finish the workout in 16 minutes and 13 seconds…and at some points I thought I might puke. lol.
Thanks Leena for this kick-ass workout and to Zuzana for posting it. I`m pretty sure my ass is going to be feeling it tomorrow :)
Ashley
Hi Zuzana,
Holy cow! When I saw the little image in the Latest Updates I thought you had bet me to doing one arm push-ups!
I’m not sure I want to try this one as I’m actually still sore in the hamstrings from the 550 workout. I’m sure the lunges would kill me!
An aside: have you thought of entering NPC Figure Class-C? You’re to cut to do Bikini, but I would expect you to trounce the competition in Figure.
–Chris
Hello Zuzana,
Its a great workout again :)
I have a question here for you about loosing weight and its really important for me.
My weight was 60 kg last year. In the meantime i am not working anymore in my old job and have gained 20 kg within 1 year. I wonder how much I can loose per month in a healthy way. What would you say how much I can loose healthily within 1 month…5-6 kgs maybe? I definitely want to reach my old weight again but I want to do it in a way that my body my skin etc. donot suffer from any damage. I know that the best way is doing it in 1 year time but I would like to do it as fast as healthily possible. Do u think its ok 3-4 months time ?? I m 31 yrs old by the way :(
I hope you answer
Thank you sooo much have a nice day…..
Love the use of bodyweight exercises that you do in your workouts. Keep up the great work.
Just finished in 14:41. I only however had 3.5 pound per hand, it was all I had available.
Zuzana,
You have to be the best thing I’ve found on the internet. I have never been inspired to workout as much as I have since I began to watch your videos. They’re smart, effective (obviously, you have the best physique I have seen) and I know they’re gonna keep me at it. I love the fact that your workouts are focused around a few exericises, that can be done anywhere, with little equipment and that you push me by setting a time to beat. Thank you so much for being a real inspiration and giving me this knowledge. We’re lucky to have you.
All the best,
Tess
Hi Zuzana. I have been to Malta and Gozo before and I totally agree with you; it’s great there and so relaxing. I was impressed that everyone left their keys right in the door in Gozo. It says something about their island community. Thank you for the workouts I am going to give it my best.
Hey Zuzana,
Loved this workout. Thanks Leena. It was perfect for a good sweat with little time to workout. Zuzana, I would like to give you a little challenge I tried over the weekend. Each round must be completed in 12 minutes. I am sure you will do it faster. Any 10lb weight is required. I used a 10lb kettlebell. You shouldn’t do no more than 2 rounds because it is very taxing on the body. Hope you try it :)
Round consists of:
25- v-ups (lying on your back,as you sit up bend your knees toward your chest and touch
your toes)
50- one arm snatches (use 10lb dumbbell, kettlebell, or water bottles :) 25 rep per side
25 – push-ups
50 – swings through legs (using any 10lb weight)
50 – burpees
50 – clean and press (using any 10 lb weight) 25 per side
50 – mountain climbers
This was challenging and invigorating. Hope you give it a chance.
Best regards!
Hi Zuzana, my name is Chad and this is my first time posting on your website. I came across your workout videos on youtube and I must they are awesome. I have lost 50 pounds from the beginning of the year and I could have really used your workout routines. I am now working on these strength moves which are extremely difficult but when I was younger I was a gymnast so I figure its just focusing on the right muscle groups and increasing the strength there. I congratulate you on your success and everyone you have helped get into shape. My BMI is perfect and I feel great however these strength moves have made my muscles sore, ouch.
Have a great day.
Extremely difficult strength moves I am working on
http://www.youtube.com/watch?v=RQmFvCtx_Io
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Hello,
This workout was fun.Plank and rows was really hard for me and i thought they will never end:)i was done in 23 min and 56 sec.
Thanks for sharing
Katya
Today was my first BodyRock.tv workout attempt! I completed 10 reps/1.5 series after doing a 30 min barre/pilates routine. I have been reading the site for a few days and am inspired by everyone…Zuzana is amazing.
Thanks to Leena and Zuzana
This is one of those workouts that really gives you a post workout high!
I also used free weights since I did not have big water bottles
Finished in 24.04:01
Hi Zuzana and Leena- I just wanted to tell you that it was an awesome workout today. I agree that it is much easier to do the plank-rows with free weights. Thanks Leena for sharing it with all of us. It definitely made me sweat and breathe very heavy in the amount of time it took to do this:) My time was 19:05 YAY!!
Nice one, I’m really sweating right now.
It only took me 18 minutes and 53 seconds – now I think I must’ve done something wrong ;-)
I used 2kg dumbells which were very easy to handle, so that must’ve been why.
The last plank and rows were killer though, couldn’t jump, only stepped into the positions.
By the way… My legs are toast:):)
my time was 21 mins and 21 sec. first round was with 2 lbs, second with 8 lbs dumbells. i loved it plus now i have time to go for a walk :) thanks!!!
Hi Zuzana, I did it in 23mins and 42sec I took 5lbs but I did baby push ups…
I don’t know how this works physiologically, but it’s definitely working! I am on week 3 of my SummerFit + afternoon routines from your exercise videos and I’m eating very healthy, and I’ve lost almost 5 pounds, plus I can really begin to see evidence of the muscles that are developing underneath. I look forward to my workouts, and I CAN’T WAIT
I don’t know how this works physiologically, but it’s definitely working! I am on week 3 of my SummerFit + afternoon routines from your exercise videos and I’m eating very healthy, and I’ve lost almost 5 pounds, plus I can really begin to see evidence of the muscles that are developing underneath. I look forward to my workouts, and I CAN’T WAIT to see the results in 3 months, when I’m joining you in your challenges! Thanks you guys for an awesome site. Keep up the great work!
Mike
Zdravim Zuzano!
Thanks for your videos. I just started in fitness center a month ago. Your videos are helping me to not give up and in same time inspiring for excerise at home. Good luck. Drzim Vam palce.
Honza
Hello Zuzana,
your workouts are fresh an inovativ.
What kind of resources do you use, to get new exercises?
What books can you recommend?
I like very much the book “absmart fitness plan” and exercises books (mainly for older people) from Waltraud Kuhn “Fit und beweglich ins Alter”.
I wanted to follow your balance ball routine (are there 10 parts?), but I cannot find every part.
Please tell how to find them all.
good luck and success
Ouch. 15minutes and 56 seconds. Though, I did the walking lunges around and around my living room, and I have noticed that there’s a big difference in the number of walking lunges I can do around my living room and the number I can do walking over a straight distance outside. I don’t know why that is. Might just be the difference between carpet and sod? *shrugs*
Oh, man! I can’t wait to do that!
hey z,
just got done with the workout 21.19 was my time.
i did it with 10lbs dumbbells it was really breath taking
i was wating for the last rep but it seemed it was never
going to end.
thanks
Oh,nooo! I have a chest cold;started feeling bad Sunday night. I hope it’s a short one,because I’m already lagging behind ya’ll. Didn’t do the skipping cardio w.o., and now I miss today’s. I’ll go have some more hot chicken noodle soup and aspirin. Hope I feel better tomorrow. Ya’ll are doing great. Keep up the good work out.
Hey babe, great work-out.
I have a question regarding your post-workout meals though.
I am aware that you have to eat complex carbs and protein after your wrk-outs but can you give me an example of what you eat to repair muscle?
Thanks :)!
Hi Zuzana,
I did end up doing one round of Leena’s workout challenge, but as I suspected I was still to sore from the 550 reps on Monday to do more lunges. My time was 14 minutes 13 seconds. If I had done a second round it would have taken probably something like 50 minutes at least! But, after a short break I did some weights exercises for a total of 45 minutes of working out today.
A slight tangent: You seriously need some D-bells, girl! Those bottle are fine for some exercises, but no way do they work for the x Planks! Maybe we should have a few of us suggest to Reebok* that they sponsor you with a pare of their Speed Pac 25 Adjustable Dumbbells! What do you say Frederick and Zuzana?
Best wishes,
–Chris
*Or whoever you (Zuzana and Frederick) like in Variable Bells.
I DID IT!! My time: 19:50:40! I used two 8lbs weights (I’m a guy) and after the first set (09:52:40) I was breathing pretty hard and thought “This is a serious asskicker!” and I powered on. I thought that I was almost outta steam with two more exercises left in the 2nd set but, just then, my iPod playlist played “The Rocky Theme” (Hey, I know it’s corny, but heck, you gotta go with what works) & I was able to power thru. Many thanks to Leena for this buttkicker of a workout!! And to Zuzanna & Fredreick, many thanks for all that you two do…you have really come up with something here. Congratulations on your success. And PS: SEND MORE WORKOUTS!!!!
Hi Zuzana,
I am new to the site and wanted to introduce myself. I am 28 and trying to get in the best shape of my life. I found your site on accident after doing the original Buns of Steel video posted on you tube. Your video was next to it so I clicked on it out of curiosity and then followed your link to the website…I am hooked! You are doing an awesome job and give me something to aspire to. Thank you!
Wow…I did this workout yesterday with my husband and we were both drenched in sweat soon after starting. I started out 2 days ago by doing the 550 killer rep workout which was awesome. However, his video kicked my butt even more, I must say. I didn’t time myself as I wanted to focus more on form but I did try to do each move as quickly as possible. My legs are so sore today! I have been doing P90x for some time now and needed some new challenges to mix up my routine because I get bored so easily. Between the 550 Killer Reps and this video, my mission is being fufilled! I look forward to following you from here on out because I like the excitement of not knowing what my next workout until I see you do it and the challenge of using my own body weight through most of the workouts.
Anyways, thanks so much for the great site and thank you for your passion for clean eating and exercise! As a nurse, my passion is health and fitness because I know what an unhealthy lifestyle leads to and it’s not pretty. So, the quote I keep at the front of mind whenever I am helping my patients is, “be the change you want to see in the world.” And I can tell you are doing that just by inspiring people to workout and eat right. Great job!
Kendra
Hi Zuzanna&Frederick!
I am just starting back with you guys, i have been keeping an out though! Love the new add ons and daily routines-i have always hoped you’d do this one day, but thoguht it would be uber tough on you guys. Since i am starting again i noticed that my legs have weakened dramatically in parts but i walk A LOT so im guessing other parts are great. My arms did not decline in strength as dramatically but are still weak nonetheless and im back to the start!
I notice that when i do squats i cant go as far down without my knees cracking or going way over my knees. They have always cracked but now im just flimsy Hahah, but its a bad thing, right? Should i just take it easy and not go as low? I cut my reps in half to what you do here so i can work my way back, or i just go back to your other awesome vids. Also i was able to do the pushups here but cant do a regular pushup-is that because different muscles are used or these are easier?
Sorry if i babbled, hope you can answer one day :)
Thanks!
i loved this workout it was so fun & challenging — i finished at 23 minutes. Thanks to Lenna & Zuzana.
Hi Zuzana, I just did this workout, I love it!
I should post some workouts of mine here too…to challenge you and all the others, this is great, I like it a lot! I have so much fun with it!
I am sweating a lot after this workout, I was doing it with my 8 pounds weights and I finished it in exactly 19 minutes. :D
At last exercise I keep weights in my hands all the time and when you stand up in the end, I was doing more clean & presses, it seems logical move to me.
Leena, great workout and Zuzana, great performance. Leena, do you have video of you while doing this routine? Can we see it if you have?
Have a nice day,
we have so beautiful sunny days here in my country as well and I love it,
Tina
«Believe_ in_ what_ you_ feel_ inside» == > Frederick & ZuZana
———————————————————————————————
Some ideas 4 your website:
1) Face Exercises [4 wrinkles :)]
2) Masaz (provides health and beauty treatments to heal and relax the mind body and soul)
3) Natural herbs for good health
You are the best!!!
Love/Hug/Kisses
Marinaki :)
xxx