Nov 19 2009

600 Rep Workout

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

I wanted to share with you guys a comment that I got today from Liora:

I’m single and early 40s. I’ve been married before. I’m really happy being single partly because I can do anything I want without dealing with stuff like this. I can honestly say that I really don’t care what men think. I live these days doing things that I like. Unfortunately, I don’t like to work out. Beyond that, I hate it. I have been watching Zuzana’s videos and am kind of in awe. She’s beautiful, but I look at the workouts and think why would anyone want to put themselves through that? For me, it just isn’t worth it to do a ”brutal” workout. How do you find the desire to do all that if you’re not wanting to have a ”hot” body for the opposite sex? I want to be healthy, but how does someone come to tolerate-even enjoy exercise enough that they do the grueling work to build the goddess body that Zuzana has? Was there ever a time that she hated to exercise? What changed it?

Thanks for any light you can shed. :)

My Answer:

Hi Liora,

Physical exercise for many people means more than just trying to look good. To me being physical and doing these brutal workouts is just as much a spiritual experience as it is physical. I don’t think that a tight body is a must to be attractive. Self confidence and a beautiful free spirit are the most attractive things in people, but if you don’t feel comfortable in your own body then it’s pretty hard to be self confident. Physical exercise helps a lot of people feel more comfortable in their own body. I don’t workout just to be ”hot” for  my husband or anyone else. I do feel gross in my own body from time to time and I can’t explain why. I just know that working out helps me to overcome all of the negative feelings that I have about my body or life in general. I think that people who are not taking care of their body are being self destructive, but I am not saying that working out the way I do is the best solution for everyone. Each of us has to find the most enjoyable way to take care of the body that we have. We are here for such a short period of time, I think it’s important that we actually enjoy being in the skin we are in. I love my kick ass workouts! :)

Today I have for you guys who are enjoying the torture as much as I do another brutality – 600 rep workout. This time I did 10 different exercises and 60 reps for each of them. It was amazing and it took me 33 minutes and 38 seconds.

Enjoy!

Zuzana.

600 Rep Workout:

  1. Burpees with Calve Raises – 60 reps
  2. One Leg Push Ups – 60 reps (switching legs)
  3. Jump Lunges – 60 reps
  4. One Leg Dead Lifts – 60 reps total (30 on each leg)
  5. Crunches with Leg Extensions – 60 reps
  6. Prisoner Squat and Front Kick – 60 reps (switching legs)
  7. One Leg Tricep Dip – 60 reps (switching legs)
  8. One Leg Jump – 60 reps total (30 on each leg)
  9. Chest Lift _ 60 reps
  10. Over The Chair Kick – 60 reps total (30 on each leg)



calve_raises




Around The Web
  • TEXAS CINDY

    YOU’RE OUT OF YOUR MIND!! LOL. Okay, so am I,because I’m gonna do this. Most likely not beat your time,but I will not give up or cry “UNCLE”.

  • Angelina

    Good morning Zuzana!

    Thank you as always! But I wonder, don’t you listen to music while exercising? That’s my number 1 motivatiton. And also, could you please tell me if you do eat something before working out? You mentioned earlier that you prefer to do your workout in the mornings, but do you do that on an empty stomach?
    Thanks & Good luck!

  • http://www.fotolog.com/flaviarj FlaviaRJ

    I´m afraid of the day you´ll be able to do 1000reps in half an hour!!
    And you know you´re going into this way!
    =D
    Sooo great!
    I´m going to exercise now! ^^

    Loved your answer to Liora… exercising can be really hard when we are beggining, but as our body starts moving it becomes easier… and all the endorphines our bodies produce when we exercise, helps us into feeling good with exercises…
    I know how she fells because my sister used to cry when she exercise with me, she really hates exercising. So I told her to find an kind of exercise that she could feel better. She started to swim and yoga, and know she loves the exercising hour!

    Maybe it can be a solution to Liora.. <=)
    Later I´ll tell how I did! Hope I´ll do good!

    thanks again zuzana for the grat workout!

  • Dimitra

    If I may be permitted to respond to Liora’s comment, (because I feel very passionate about this!), I really must say that it frustrates me when people assume that all women only work out for the sake of male attention. Its such a fallacy! For me, as I’m sure it is for a lot of women, it has absoluetly nothing to do with that. Like Liora I dont care what men think. And I dont structure my life around that! Working out, for me, is about being strong, and healthy, about challenging myself -I enjoy expanding the perimeters of what I can accomplish -of breaking my own records, even though, at first, I might of thought it was impossible. Being physically active, and being in my skin is a joy and a kind of freedom for me. I’ve been watching these videos since last year, and I SO appreciate them, because unlike alot of women, Zuzanna is not afraid of promoting a female figure which is strong and fit, especially in our day and age where the media propagates frail and unhealthy, stick insect, ‘maiden-in distress’ images of women. It is my hope that more women follow Zuzanna’s example, and dont let themselves be held back by socially entrenched notions that physical strength (or any other kind of strength for that matter!) is unattractive in women. I apologise for my rant! But on this issue I cant help myself.

  • Amanda

    What is the 10th exercise for this workout? I don’t see it listed.

  • Ashley from Canada!

    Hello Zuzana! I just would like to say I loved your reply to Liora. Like you said it is much more that physical appearance. Physical activity reduces your rates of certain cancers, reduces diabetes, improves cardiac function ect…. It also synthesises hormones that strenghthen and repair your body, it also synthesises the ‘feel good hormones’ as well. It builds the resistence your body requires to sustain a successful future. There are endless benefits to physical activity and it does not simply revolve around ‘appearance’. It is about confidence (like you said) that someone has, knowing that they are worth enduring a kick ass work out from Zuzana! Or (like you said) whatever physical activity that makes them happy. Cheers to living our best life!
    Ashley

  • Natasha

    Here! Here!
    I second everything you’ve responded with, Z (I say Z affectionately :-)). I am 37 and I must say that putting myself through the paces every morning with these AWESOME workouts that Zuzana is generous enough to share puts me on such a high! I love sweating and working my stress out in a healthy and productive way. I would do it even if exercise did not produce a killer bod!! If it was about trying to look good for the opposite sex I would deem myself rather shallow, which I can assure you that I am not. I would say to anyone that wonders why some enjoy this level of physicality…find a physical thing you like to do it and go for it! Take control of your body and inner being whether it be these workouts, dancing, rock climbing, water skiing, et al. The rewards (both inner and outer) are so beyond worth it!

  • Rashu

    Hi,
    So I am pretty new here, and just came across this site last night, on youtube. And I thought I found exactly what I wanted to find. A site with like minded people who share one of my priorities – physical health. I am fourth year student in a Life Science course, and I dont get the time to work out. But I try to do it 3-5 times a week, if I dont have exams (then I dont work out for 1-2 weeks altogether). Thank you so much Zuzana for doing this. Your knowledge and experience are really helpful.

    I just have one small thing to say about Liora’s comment. I may be a bit vain in saying so. But I cant stand looking at myself in the poor and not liking what I see. Its not men I wish to attract, its me I want to please. I like taking pleasure in all the good things I am and can do. If I get good grades, sure it will help me with grad school and wat not, but it also makes me feel good. Its the same with a workout. It makes me feel good about myself. If one day I look in the mirror after three weeks of exams and see lots of jelly belly (more than usual tht is), I dont feel like taking pride in me nemore.
    But when I look and see a fit, toned, slim body, on good days :P , then even if I walk around in sweats all day, I am so conscious of my own body, and feel good about it, and there is that awareness of myself all around me, and I see it reflected in other ppl wen I walk into a room, the confidence and the aura… I dont know if that makes sense… but its like saying to myself (or to others, as the case may be) “Look , here I am, striving to be perfect, and attaining it, and proud of it. I am just right, and because today I take pride in myself, its a perfect day.” So whenever there are stretches of time when Ive been eating right and working out 5 times or more a week, I feel like that… I feel like being more outgoing, and even more, wen I know ive earned it :D , I go have my well deserved piece of cheesecake!

    Well… All iwanted to say is, This is a great help, this site. Please keep this up… Ive downloaded some of your videos, and will soon try them out, as soon as I can figure out how to incorporate tehm.

    I have a question
    I keep feeling that if somehow I ve now worked out for atleast an hour, its not good enough, but I notice some of your workouts are only about 15 minutes long or 20 minutes long … are these enough for a day ? Yes they are intense… But are they enough ?
    My goal is to lose fat, not weight. I weigh around 115lb right now and I am 5’2″ tall. Body wieght does not matter I know, becuse I do a lot of weight lifting, but Id like to more toned and less jellied…. = a bit more fat loss and toning ..
    So.. shud I do your shorter workouts (the ones tht are not 40 minutes long) with otehr stuff ??

    Thanks a tonne !!

    Rashu

  • http://www.unbridledenthusiast.com Yelena

    I would like to comment on Liora’s statement as well.

    I fully agree with Dimitra and of course Z. I can tell you from my experience, that on the road to self improvement, it has absolutely nothing to do with men. I have a wonderful bf and at one point I got really comfortable with him and gained weight. I am in no way doing this for him, he accepts me for me and never made any comments regarding my weight. Ever.

    The reason I HAVE taken charge of my body, is because it was reflecting on my life. I was lazy, uninspired, I even stopped wearing heels and getting my hair done, something that I always enjoyed. Naturally, my weight affected even the most mundane tasks too. I mean, I was getting winded walking a block that’s slightly uphill. I live in San Francisco, so it’s very hilly. It was ridiculous and there was absolutely no need for that. And then I just got tired of being tired and wanted to educate myself on being healthy. Working out is a huge part of it and since doing it seriously for the past 6 weeks, I feel like a different person!

    I became so interested in health that I made a decision to leave my current career in the tech industry and go into health care. In fact, I already registered for school and am beginning classes this January to prepare me for either Nursing School or Nutrition (to become a Registered Dietician). I haven’t decided which one, but luckily, they share the same pre-requisite courses.

    My life literally changed completely and all thanks to a random stumbling to Zuzana’s site. And no, my goal isn’t to look like Zuzana, but it is to be healthy and fit. If I end up looking like her, then holy crap that would be awesome.

    For now though, my inspiration to work out (and I repeat I practically never did before) is my whole new life and it has absolutely nothing to do with men.

  • Oyuki

    I agree with you Zuzana…but I can also understand Liora’s point of view. My husband shares Liora’s point of view and I remember that one day he told me ” I don’t understand why you kill yourself everyday with these workouts…you know that I would love you regardless” and after a long talk I told him that I don’t do this to pleased him or anyone else but myself. and it’s an honest truth! There are few people who really and I mean really enjoy working out and people who don’t cannot understand why. Working out it’s really hard especially when you’re in the middle of a brutal, hard and intense workout and sometimes you ask yourself “why am I doing this?” but it all makes sense when you’re done and that feeling of (I can accomplish anything takes over you), I mean it’s amazing!

  • Nick

    I work out to improve my tennis game and to be healthy…and feel good. Plus I guess you should practice what you preach and I preach diet and exercise quite often hehe. I dont think I have meet someone who just found out he/she was diabetic who was fit and exercised…preventive medicine at its best. AS for 600 rep workout….hurrraayyy!!

  • http://None Toni

    Your videos are motivating because you show that it takes hard work most people in life want the body but not the effort. I just wish I had stronger joints to do it as you do. Any advice?

  • Bri

    I totally agree with Zuzana. I thought her response was very well said. It’s true, you can’t understand the joy and sense of accomplishment from a “brutal” workout till you have experienced it for yourself. I feel no one does these workouts to appeal to the opposite sex but instead it’s a commitment to yourself and appreciating yourself. Z is right that if you don’t take care of yourself your being distructive and it really is linked to your overall happiness. True, a 600 rep workout is not for everyone, but being fit and healthy and satisfied with your body is. Thank you Zuzana for all your wonderful workouts! Being able to accomplish even some of them is natural high like no other!

  • Priyam

    GREAT answer, Zuzana! I would only add to emphasize: Liona, do it FOR YOU!!! not for anyone else!! Peace

  • Kayla

    Thank you for another GREAT work out =)

  • http://shuzokukennerley.blogspot.com Kristen

    What a GREAT post today Zuzana!! I’m sure there are people who may reading these comments and thinking, “Yeah right, whatever. I’m sure they DO want to impress MEN.” I can honestly say that when I was around 19 or so, yeah I did care what the boys thought. But give me a break…you do grow out of that! I’m 35, not young and not old and I absolutely love this stage in my life…I’m confident and truly only care what I think of myself. I’m proud that I eat healthy and exercise, run my own business, raising 4 sons and helping my husband succeed in his line of work because that can be very daunting at times. Liora, it’ll come, you’ll feel the love for exercise. And that doesn’t mean you have to love this “type” of workout, just live an active lifestyle, eat clean and you’ll feel and look so beautiful! Aloha!! ;-D

  • Lindsey W

    I agree with all of your comments. I feel terrible on days that I don’t workout. The workouts put me in a good mood and I think it makes people feel good around me. If I am feeling bad about myself it is reflected in how I interact with people. I never work out to make guys like me, I do it to make me like me. When you like yourself and feel comfortable with your body and yourself in general people can see that and want to be around you. When I don’t workout sometimes I feel so bad about myself that it affects my confidence in all aspects of my life. Thank you Zuzana for making this site and providing me with a type of workout I enjoy and make me feel confident in my abilities :) I wish I had the words to experess my graditude cause thank you really doesn’t cover it. You two are great :)

  • Jaia

    I would have to say that I really agree with what Dimitra and Zuzana said about the issue. As a girl of mixed parentage in the US, chubbier women amongst the pop crowd tend to be the ‘it’ girl. Okay, maybe not extremely chubby, but definitely voluptuous. I’m a very voluptuous girl and every time I tell any of my guy friends that I’m working out, they always say ‘No… don’t! I like your shape. Please don’t lose any weight. You look great.’ And, quite frankly, I’m overweight! (or, at least, I was a few weeks ago, just made healthy weight ;)
    I also didn’t like the way I looked in the mirror. Sure, it attracted a lot of guys, but there comes a point where you have to just stick to your guns and say ‘Look, this isn’t healthy. Anyone who doesn’t love me when I AM healthy and taking care of myself isn’t someone I want to be with. If you love me now, you’ll really love me when I’m 20 lbs lighter’ Sure, many women work out for that reason, but if that’s their only reason, they’ll never stick with it. For me, I had to be doing something for myself. High cholesterol, diabetes, heart disease, high blood pressure, and even asthma all run in my family and if I don’t work out, THAT’S what I have to look forward to. I’m really trying to break a cycle here for the women in my family. So many of them have died young.
    So, when people see me flopping around on the floor like a fish out of water after one of Zuzana’s workouts, I remind myself to ignore the taunts because I’m sick of using excuses as to why I’m overweight. There really is no reason not to do it. What’s 20 minutes when you feel GREAT afterward?
    Thanks, Zuzana, for your workouts and your site! It really helps to keep me motivated.

    Sincerely,
    Jaia

  • Laura

    Zuzana,
    I like how you grouped it into 10 w/ reps of 60, because that way it seems easily do-able. Liora seems to be in search of some tlc & motivation but really, you have to want it yourself first and foremost & others can lead you in the direction of it but they cannot find it for you! lol. Liora you have to want it! Personally, looking that good is worth it~ & you know its worth it because you came to the site and are interested =) Not only do you LOOK FAB when you work out, you FEEL 100% FAB!!!! *wishing Liora luck* <3

  • marX

    Hello! its a nice work out hmm… your truely are physically fit for dis workout, may i ask are you taking vatamins? before or after work out? or not?… its so cool i did it i feel so good yes 600rep completed…

  • G-Man

    I am a retired military man. I have always kept up my physical fitness, for me. I eat a balance of proper nutrition (diet – is just another four letter word) and liquids. I am 51 years old and people tell me I look much younger.
    The spiritual aspect mentioned is something I’ve always connected with. When I go on hikes in the mountains, I feel like I’m part of nature and this world. It’s wonderful.
    If the opposite sex happens to enjoy seeing a man in good condition, that’s a bonus. Sex is really good when you’re in shape too!
    Keep up the great work.

    G-Man

  • Oceana

    Hi Zuzana,

    I agree that not everyone’s workout plan is gonna be the same. We are all different– fitness level, time limitation, medical condition…

    I think what Liora’s saying is pretty insulting to some women including myself. A lot of us workout to be healthy. Some basically NEED to workout and watch what we eat because of our medical condition.

    I, personally, used to have high cholesterol level. I found out a few years back when I was about 19. I got my blood taken for the first check-up and at 19, I shouldn’t have had this problem. I was pretty skinny, too. I’m 1.66m and have always weighed around 108-110 lbs. But looking back at what I was eating, I knew why. Then I cut down on junk food and start working out and I have got it under control. Then I notice other differences. I feel more energetic and my body looks better (less flappy). Not having to take pills for cholesterol level is a good enough reason for me to workout and watch my food intake. Add that extra energy to that and I’m in.

    Having a good body is not for men. For many girls, we just love shopping for clothes and to be able to wear anything and everything is a gift.

  • Elina

    Hey Girly,
    You’re a tough cookie, I just started working out with you’re routines challanging my self to the fullest, and here you are getting more and tougher with everyday. You know about a week or so ago I looked at some of your vedios and I thought gosh I’ll never be able to do that, but I pushed my self and so far I did 3 of your daily workouts, I will try to push real hard and do this routine tomorow morning :). I wanted to ask you, I’ve been researching on tabata exersizes ever since I ordered the gymboss timer last week and I found that its a very very good fat burning, body streanghting workout thats trully effective, I never tried and I’ve been thinking of some routines consisting of 4 exersises that will incorparate the intire body…can you please please please do a a few of tabata style workouts I would really appriciate that. Keep up the good work
    Elina

  • Elina

    Oh I’m sorry I forgot to mention one more thing, how do you do these reps all 60 at once and than move to a new exersise, or you do few reps and repeat the whole set few times, I am not sure how I should do it…you’re reply would be very helpful

    • Frederick

      Hi Elina,
      You do each exercise for 60 reps and then move to the next one.

  • kamillzyna

    Just finished the workout — this was soo brutal, it was grueling — im suprised i can even type. im so proud for finishing this at 29:44. i had a slight variation for the burpees though i did do the first half at a full jump the other i did jumping half way — really worked the quads & back of my thighs. Can’t wait for the next workout^.^

  • Maria

    I did your 500 rep workout this morning because there wasn’t a new one posted. I think i’m gonna try this tonight. It looks SOO good. If i can’t finish it tonight i’m definitely going at it again tomorrow ;) … thanks so much Zuzana! — you should never feel gross in your own body. All of us watch your workouts and aspire to be as fit as you one day. You’re the best <3

  • ltinag

    Hi Zuzana,
    Thank you for this workout. I will try it after dinner. The 550 rep was a great workout, so I know this workout be even better. For Liora, I understand ho she feel because I used to feel that way at one time. But three years ago my husband had two surgery for his back and one of his foot. It wasn’t easy for him. A year ago,he had health problem like his high blood pressure, etc. So we changed alot of things like food we eat and try to be active as much as we can. We are doing good now. He is working now and for him to stay active is to lift weights and walking. I like to workout but I get bored after a while because my body wasn’t getting the resolution like the first time I started. I found this site on youtube.com. I watched Zuzana videos and see how she changed up her routine workouts. I love it alot. My body tell me if I have a good workout or not. For me and my husband, we workout different but it all about being health and strong than looking good. We want to show a good sample for our girls. We teach them how to take care of their body like brushing teeth, take bath, eat enough vegetables and fruits. So why not teach them how to take care of your body from inside out. Our girls is very much active and always on a go. So we have to keep up with them. People do workouts is much more than looking good. It about feeling good about yourself from inside out.

    Thank you Zuzana. I will check back with my time.
    Later LTinag

  • TEXAS CINDY

    I agree with everyones comments. Women need to learn to be “selfish” and do what is best for themselves and not allow themselves to be obligated to look good for a man in order to “keep him”. We empower ourselves when working out with such intensity knowing this is one thing we choose to do just for our health,ourselves,for life. At the end of each workout when we collapse on the mat,we breathe heavily and say,”I DID IT”. As Oyuki stated,”IT’S AMAZING!

  • Hailey Luder

    I just turned 18 in september and have been doing Zuzana’s workouts since last July! I love doing them. I do them everyday and feel so good about myself. School is really stressful so this is like a release for me. It’d be silly if I was doing this just to impress a couple of high school boys haha.

  • SausalitoMike

    Awesome comments here. As a 38 year old male, I would add that in my earlier days working out may have had something to do with attracting the opposite sex, but now it has everything to do with feeling good in my own skin and feeling confident. Keep up the great work guys! Thanks for all you do!

  • D

    Thanks for all the great workouts and tips.

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  • KeyShape

    Great workouts! I have really loved doing your workouts this past week. (I just started and in my first week already saw great results!) You are unbelievably fit and your workouts are easy to follow and imitate (well, not easy but challenging!) On that note, is this all you do for your workouts each day? (Not that it’s not grueling enough). But, do you do any other exercises like cardio or running in addition to these workouts?

  • http://www.fotolog.com/flaviarj FlaviaRJ

    It was REALLY amazing do this, it took me 36 minutes and 20 seconds!! I got really better than the last workout! When I tried the first workout I thought I´d never even get close to Zuzana, but it´s incredible how our bodies responds to exercise!

    This is one of the greatest thing in working out, you always have the chance to beat your own record, and when you sweat like a crazy (like I am at this moment), and you see you really can achieve your goal, it´s an incredable feeling!
    (Today I passed thru lots of problems, but I didn´t quit, I went to workout even in the midle of the night!)
    THANKS A LOT!! =D
    I´m soooooooo happyyyyyy!! hahahaha

    *The one who persists, this one resists!!
    Congratz Zuzana and Frederick for this great site!

  • Brianna

    Hi Zuzana,

    I’m watching these videos and I’m in absolute amazement. I hope you can answer this question. I know how busy you are, but It’s very important to me :)

    What exactly keeps you motivated? I know some people such as myself can get into a depression that can cause laziness. I have all the motivation to get on the treadmill and do different floor exercises, but I just can’t bring myself to get up and do this 600 rep workout. I really want to so badly! Please help me if you could! I just can’t seem to get motivated more than 3 or 4 times a week. You still inspire me more than ever, I want to work out every single day just like you.

    Thanks,
    Bri <3

  • BethaneyJayne

    wow! great workout!

    just wondering where I can buy the workout tops like you have on in this video with the clip at the front?

    thanks!

  • lisaG

    Hi Zuzana,

    the other day i thought about something. why don’t you incorporate pull ups in your brutal workouts?

    have a nice day

    best, LisaG

  • http://dreamscapesaxis.awardspace.com Sxean Lee-David

    When I was 12 I was already experienced in Martial Arts, the training we started with was quite brutal by todays standards. Our workouts were atleast 3 times more intense by Military Boot camp standards, and I know that for a fact cause I’m a veteran as well. When it comes to intense workouts I look to Bruce Lee as a prime example. I had the fortunate experience to train with one of his prodigy’s James Demile of Wing Chun Do, Seattle, Washington. James would tell us stories about Bruce Lee, how fanatic he was and how intense his workouts were. Bruce Lee was a few decades ahead of his time, and to this day, I’ve yet to see anyone move with his speed and grace while using Martial Arts techniques. My workouts back in the day, lasted 4 to 8 hours 3 times a week, and on off days, we sparred until the sun went down. It was fun, and it is truly a Spiritual Experience. I still workout to this day and many people think I’m half my real age. Zuzana also gives me the inspiration to workout even moreso than I should. haha.
    It’s easy to be lazy, but the rewards for exercising are in the exercising itself. The nice body and good health are by-products of the activity. I’m now studying Chi-kung and teaching Chi-kung for relaxation. IMHO, it’s really just mind over matter. Watch the Matrix. lol Don’t label what you feel when exercising, just go with it. But then again, don’t hurt yourself either. It’s funny that in the more advanced Martial Arts, we don’t grunt or yell when exercising, breath control and energy is managed gracefully.
    When I taught Martial Arts, we’d teach 5 classes, 1 hour each with 30 minute breaks in-between, then at the end I’d still have to sparr 10 minute rounds with the Grand Master.
    A few times I’d be left on the ground gasping for air but at the same time, I’d have a feeling of euphoria. lol…probably cause the round was over. but during the sparring, something happens, and it’s in that moment you feel at one with everything. Just like the Yogi said to the hot dog vendor. hahaahike

    Tomorrow I will hike up Mission Peak and practice my Chi kung.
    Thank you Zuzana for being in Inspiration.
    Sxean Lee-David

  • ercan from ISTANBUL

    Hı z

    Could you pls show us just six packs exercise workout someday ıf its pos ?

  • Suzanne

    Hi Zuzana,

    I just started to follow your website since a week from now. And i am really not yet fit enough to follow this crazy one lol! But i will get there for sure. You’r definatly a big inspiration.

    On 17 november you wrote that you will publish your cooldown after the Leena workout. I really would love one after the excersises i do. Could you please publish it? (or was i blind to see and did you allready publish it?)

    with love,

    Suzanne (form the Netherlands)

  • Janice

    Wow, I’m beginning to think that ‘brutal’ is possibly an understatement. Nevertheless, I can’t wait to do this workout.

  • Anca

    Hi Zuzana and Frederick ! This morning I have coocked for me and my boyfriend bruschetta just like you did, we bought loveed it !
    I am a bit dissapointed of myself, I need a bit of help to get moving again :) In the last 2 month and a half I use to go to gym and work out 4-5 times per week, I use to eat heathy and not eat late, not drink alchool more then once per week. In the last week and a half I haven’t been to gym at all, I was a bit busy but I got also lazy,,,,I am getting ready to join a cruise ship in Miami in just 6 days and I am busy with shopping and packing this days but it’s not an escuse for eating all the carppy food and eat late and drink so much wine and not going to gym at all :(((( I feel like I want to jump in sports wear rgt now and go to gym and work hard for 2 hours till I’ll fain :))) no no I am just joking , I know it’s useless if I would do that, I am just uppset with myself :(
    I could go now and do a light work out and go from monday again till fryday when I’ll have to leave…
    I put some weight on ofcourse , how sad !!!!!!!!!! And I need a diet to help me lose this 3 kg in 5 days :)
    What to do?????????

  • Leslie

    I have to say – Z, you aqre amazing. However, there is NO way – anyone can compete with you unless they have OCD with working out :P.

    You barely make it through the exercise yourself. How can anyone ever make it through that??

    Inanyevent, I think you are fantastic, an inspiration and actually, I am pretty exhausted after watching these killer work-outs –

    Keep up the great ideas and work-outs – it makes all of us better people.

  • Neesy

    Hey there – Ive been following your workouts and have posted before. Your vids as usual are amazing! As a couple youre doing a great job working on giving us viewers the inspiration and motivation we’re looking for! And keeping it interesting and challenging all at the same time :)

    Loved your take on why you work out and although you’re human, you really really dont need to feel gross about your body. Its gorgeous and you work your butt off keeping it that way!

    In regards to *weight loss* would you suggest the November vids would do that job? Or just do your other set of workouts like the summer workout or the cardio? If you could just toss that into one of your topics of discussion, I can browse your workout vids and find the workouts youre talking about and go from there. Im sure others will find it useful as well.

    Please advise? And thanks again!

    Neesy

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Neesy,

      to loose weight you can choose from any workouts from our website and just do them regularly and try to aim for 5 workouts a week. Change the workouts from one day to another to get variety and different intensity into your program. You will also probably have to adjust your diet. Check out my latest diet articles and videos, I have covered everything you need to know about weight loss.

  • Tina

    Hi Zuzana :D,

    Burpees killed me in the beginning…and I was doing them soooo long, I thought they will never end…:=O. Hardly survive them…and those crunches…my gosh…I needed so many rests and I was nearly dead after them. But other exercises went very well.
    I completed the whole routine in 25 minutes, yeeey!

    Have a nice sunny day,

    Tina

  • Janey

    I’ve been frequenting this site for a couple of months, now, and I have had a burning question about whether Zuzana has always been trim and defined.
    I’m the opposite of Liora in that I enjoy workouts, but easily disappointed with not achieving the results I want and as expeditiously as I want. I wish I could connect with other visitors who have had tremendous success with fitness and weight loss, in particular, by following the clean eating and regular workout lifestyle. It would be valuable to know if anyone else is struggling, like I am, or specifically, how they achieved their success, i.e. at what level workout they began, etc. I am a beginner, in the most basic sense.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Janey,

      I have been always up and down with my physique. I started to exercise and pay more attention to what and how much I eat since we started bodyrock. I made some significant progress since then.

  • http://WWW.blindsidemusic.net Doug

    I stumbled onto your site and became an instant fan. The workouts are great. I have been putting them on 3×5 cards and i have them in a box in my garage. Great stuff and very inspirational. To give a guys perspective on Liora’s question,,,,I love the gut busting workouts because I will be 50 in a couple weeks,,,and I can do the gut busting workouts. You need a challenge, thats the only way we get better. Sometimes the challenge is from within, sometimes its external. The fastest way to feel better , feel better about your self is to move and sweat. Your self esteem is reinforced because you completed something hard. Oh and I almost forgot, this is complety selfish for me, I do it for me and how it makes me feel. Well I gotta go run downstairs and start my 600 Rep Workout so that I can still do it 10 years from now.

  • http://None Toni

    Hi.

    My thoughts to Liora are that you have an issue with yourself if you think being fit is just for a man. I am not married and I could resign myself to that but why would I cheat myself out of good health and a good shape because I am alone? Honey I will take care of myself even more. Why did you say you were happy? Should you allow yourself that if your now single? That is what your saying. Zuzana is married and wants to be in good shepe for her husband but you can tell it is part of her and if she wasnt married she would not throw in the towel. So many people are lazy in the world it commendable to see Zuzana and to me its very motivating to be the best I can and why not?? Being fit that way improves the quality of life physically and spiritually. This bodyrocktv is about self improvement and what is ever wrong with self improvement. Any thing really good in life takes hard work. Arent we glad when we by something and someone put forth hard work to allow us to have the good quality item or patronize a business and the same thing; people in there workint hard that we have a good experience. Its YOUR thinking that need ajustment first.

  • Ashley

    Hey Zuzana,

    I really like how you changed it up today and introduced a really thought provoking topic into the blog. You always keep things interesting and continually challenge us both physically and mentally. This site touches on so many important topics and I love your holistic approach to being fit and healthy :)

    Wow Sxean Lee-David, your story sounds incredible. Maybe you should ask Zuzana to use some exercises from your martial art classes. That could be really interesting. I always love a challenge!

    (22:51 was my time for today)

  • *aNnA*

    whew~* This exercise was intense and so fun~!
    Thanks for pushing us Z&F! The big 600 scared me at first but after I finished it, it was so rewarding..
    -** As for my opinion, it would be a lie if i said ‘lookin good’ to others in not in my mind.. and honestly, i think that was one of the top reasons why i started to workout.. then after months of hard work, and realizing how unfit i was, and seeing all these different kind of illnesses spreading around the world, it was a fact that it’s only up to me to take care of my health.. doing Z&F’s routines (or other excersies) not only motivates me but helps me be stronger both inside and out.. and to top it all off, a hope for a bod like Z’s.. hehe
    I don’t think it’s bad to ‘look’ good to other people, but try not to make that the #1 reason on why you work out everyday..(although this is a struggle for me from time to time as well =P)
    Well thank you again Z&F! I can’t wait til the next workout!

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  • Chanin

    Hi Zuzana, wow, you’re crazy doing 600 reps! :) Working out hard is must for me because it keeps me emotionally healthy as well. It’s the greatest antidepressant ever!!! :) Thanks for always showing us new exercises. I don’t know how you come up with all of these. I do see a few things that you’ve done from P90x. I have the DVDs. They are great too. Keep up the great work! Blessings, Chanin

  • Melissa

    I know that this may get buried in all of the comments you receive, but I hope you see it. Can I just say: I have seen a major transition since you have begun these videos. I’m not talking about your physique so much, but your attitude toward fitness and it is evident that your enthusiasm and knowledge for health has really grown over the past year. You yourself seem to have grown with it, and it has been fun and inspiring to watch. I pray for nothing but the best for you. :]

    Oh, and I can’t wait to join in on the challenge soon. ;]

  • peg

    wow what a sad message from Liora, I’m 44, married 20 yrs, hasn’t been easy, marriage. working out fitting it in isn’t easy, but I understand the benefits and get off my butt to maintain those benefits and one of them is for my husband, no he doesn’t have a roaming eye, I do it for unselfish reasons, to make him proud of his wife, believe it or not my efforts motivate him too to be healthy. I agree she found your site in search of what? yet doesn’t want to put the effort in or find the effort so she comes up with excuses,”Outs” basically, she lacks passion to just do it, find her own personnel best from inspiration, this is similar to sticking out marriage. You simply can’t compare yourself to other peoples abilities, happiness or how they conduct their lives and their passions. I’m realistic when I come to this site, realistic to the fact I cannot look like Z, one she is alot younger and is more devoted to this endeavor (her personnel journey in life), I won’t let the want or unrealistic goal of looking like Z bug me, but instead use her energy and devotion as a positive motivation in my own goals of fitness.
    she has taught me so much about reps, cardio and lifting, she basically helped me off a plateau and taught me to push til failure, to hang tough, this lesson extends to many areas in life, including hanging tough in marriage.

  • Samantha

    Hello Again

    Thanks for this one Zuzana – I found it mega hard today (had to go to knee’s on one legged press after only 16) but completed in 31:52. Feeling slightly sick, good, but sick!

    There’s some really useful up do date information for Liora on your site and I hope she manages to find some sort of exercise that she enjoys in whatever shape or form it may be – unfortunately she doesn’t say what she’s tried before to make her hate it.

    Samantha

  • Mike P

    Damn, that was tough, I completed it in 25:49.

    In regards to Elina’s comment about wanting to see tabata style workouts, I think it is a great idea. I do them myself often and they are awesome. I too have the gymboss timer and use it all the time. A full body tabata workout I periodically do is:

    pull-ups
    push-ups
    sit-ups
    squats

    each in 20 seconds on/10 seconds off (all x8)

    I keep count of my total reps. The first 4 rounds per exercise is usually easy but the last 4 are tough and the reps really drop off. It is a tough workout for sure. It is only 16 minutes of exercise but it is killer.

    My personal record is 395 total reps, I can’t seem to be able to hit the 400 mark.

    Mike

  • Lisa

    I feel that I need to respond to Liora’s comment. I workout for me and for me alone. In the beginning, I cannot say that I loved to exercise, but I definitely do now. There used to be days where I had to MAKE myself workout. But now,I get really cranky if I don’t workout. These are a few things I have discovered about working out: it isn’t about looking good, but feeling good. I feel better physically, mentally and emotionally when I exercise. I actually eat better. Instead of junk food, my body actually craves whole grains, water, lean protein, fruits and veggies. Exercise helps me sleep better at night. At the end of the day, I am tired (in a good way)and fall asleep easily and stay asleep throughout the night. But, one of the biggest reasons I workout is to keep me healthy. That is absolutely the most important reason for staying fit. Just carrying around 10 extra pounds puts a strain on the bodies joints, etc. So, ultimately taking care of me so that I can enjoy my family and my life is my number one priority. It may sound selfish, but I am a better mother and wife when I put my workouts at the top of my list of things to do.

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  • Melanush

    36min and 45sec that made me feel like I’m the MASTER OF THE UNIVERSE!
    Working out is my drug.

  • RAC

    >>She’s beautiful, but I look at the workouts and think why would anyone want to put themselves through that? For me, it just isn’t worth it to do a ”brutal” workout.

    Average effort = Average results

    Liora admires Zuzana’s body but wonders why do it? The result is the reason why, Liora.

    >> I want to be healthy, but how does someone come to tolerate-even enjoy exercise enough that they do the grueling work to build the goddess body that Zuzana has? Was there ever a time that she hated to exercise? What changed it?

    Sounds like you want to lose weight and look better but want it done by swallowing a magic pill.

  • Tonny

    Zuzana,
    I have a question on the crunch w/leg extension. Are your feet touching the ground when you extend or are they slightly off the ground?

  • RAC

    Let’s make this workout such that even a novice can do it. We break them up into three groups. Each group will be repeated twice. Each exercise will be done till you cry ‘uncle’. Each exercise will have a 30secs rest period. After each group is done, take an extra 30secs rest period. Your sequence will be: G1G1-G2G2-G3G3.

    To make it more challenging you can shorten your rest periods between each exercise or remove the extra 30secs rest period between each group. Wanna make the workout longer? Add another set to the workout: G1G1G1-G2G2G2-G3G3G3. Getting bored? Mix them up: G1G2G3-G1G2G3-etc…. NJoy.

    Group I.
    Burpees with Calve Raises
    One Leg Push Ups – (switching legs)
    Jump Lunges

    Group II.
    One Leg Dead Lifts
    Crunches with Leg Extensions
    Prisoner Squat and Front Kick – (switching legs)

    Group III.
    One Leg Tricep Dip – (switching legs)
    One Leg Jump – (alternate leg)
    Chest Lift
    Over The Chair Kick (optional)

  • http://www.bodyrock.tv lileri

    hi Frederick,

    could it be that u put just 1 explanation picture of the workout or i just cannot open the page proper ??

  • Erika

    Elina
    Zuzana has done two routines in TABATA PROTOCOL. Look for them under WORKOUTS then click on BEST 20 MINUTE WORKOUT, or BEST 20 MINUTE INTERVAL WORKOUT.
    Hope it helpss.
    Zuzana I just love your site, I love watching the videos and doing them as part of my daily routine, thanks.

  • Kendra

    My husband and I attempted this workout this morning. We completed it in 30mins. 49sec. What a great workout…my legs are already sore and shaky. We also ended the workout with a 20 minute jog/walk for our dog’s sake.

  • ?

    aloha everyone, i just wanted to say that zuzana is a great inspiration but you should not expect to look just like her from working out because what some of you dont know is that her boobs a fake so you can still get a great body but not that spectacular

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi ?

      thanks for your comment, I am sure that no one else have noticed that on me :) you must be a very smart person..

      • Krista

        hahahahahahaha!! I love your response Zuzana, that is totally awesome. What an insanely brilliant comment that person posted!

        Oh, and by the way, you’re body IS spectacular, boobs included or not!

        Not to mention your attitude, which I just adore :)

  • Ellie

    hi Zuzana!
    thanks for posting so awesome hard core workout routine.
    i just came across your video on youtube last week and since then i have become big fan of yours.
    I am a biginner, i find some of the exercise really very hard but i am tryng to do it daily and hopefully i’ll get the stamina to ace all the exercise.

    Zuzana, I really appreciate the kind of exercise that you upload and the best thing is that nun of the excerises are boring.

  • Ivana

    Hi, Z!
    I just loooove your workouts :)
    I whant to ask you something.
    How many time in a week you take for active day rest?

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Ivana,

      it really depends on how I feel and what’s going on in my life. I try to workout 5 times a week, but it doesn’t quite work out that way every week. It is nice to have the 2 days of an active rest.

  • http://www.unbridledenthusiast.com Yelena

    I wanted to add:

    I really love that Zuzana and Frederick’s site became a community. I think it’s great that we’re able to communicate with each other.

    Z and Frederick,

    Would you consider creating a Facebook Fan page for bodyrock.tv? I understand you have more control this way so you do your content moderation, but I was just curious.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Yelena,

      we have some plans for adding more community features in the new year.

  • Laura

    Zuzana,
    Just completed. Those situps/crunches I had to take at 10 reps a piece then break for 20 sec or so b/c WOW. I am just glad I finished this workout! 33:47, & I didnt go all the way bent knee on the 1-leg jumps so I will have to improve my form the next time you incorporate those. I got my ‘perfect pullup’ bar from buy.com for $19.99 free ship & am so excited we have it all set up, bring on the pullups!

  • Katya

    Hi,Zuzana
    That was insane)))Please dont make us do one million rep workout)))but since most people on this site are crazy we will probably do it))
    I finished in 34 min 00 sec.But i did push ups on my knees,maybe next time i will have the strength to do the standart once)
    Thanks again
    Katya.

  • Elina

    you mean 60 reps without any rest or in increments of 20 or what ever???

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Elina,

      I mean try for 60 reps without any break if you can. If you can’t then take breaks as you need to. Your goal is to complete the whole workout as fast as you can.

  • Christy

    HOLY CRAP!!! I am exausted:) I gotta tell you when I first saw this workout I was intimidated. I didn’t think I would be able to finish it but I did in 32 mins 40 sec. I was wondering, how many regular one leg pushups did you do before you went to yours knees to do them? I struggled with that part as well as the one leg jumps after doing all the other leg reps. Thanks for the great workout!!

  • Tania

    I love your perspective on life and agree totally!
    Your a great inspiration Zuzana.

  • Neeky

    Hi Zuzana,
    I just recently discovered your site through a blog, where someone posted your video as motivation for bloggers to get in shape. At 20yrs old I’m 5’7 (with big DD boobs that get in my way sometimes lol) and about 157lbs. Now despite that people tell me I’m around average size for someone my height, I always ponder that if I am at 157 now, by the time I’m 40 I’ll be at an unhappy 180 (just throwing a # out), and I just do not ever want to be there. I feel like most women have kids and forget about themselves, ending up looking completely different than they had just 10yrs earlier. I never want to look in the mirror and feel more self-conscious than I do at some points now. Since college started a yr and a half ago, I feel like I’ve gotten a lil lower pooch in the belly area and it annoys and frustrates me. I’m curious to know what is the best way for me to lose weight in every area, not just to be slimmer but more toned also. Most people say just running or cardio will do the trick. I used to work out regularly so I wouldn’t say my body is fat at all, but I do have thick arms and that damn pooch that I hate. My arms feel pretty tough so its not the flabiness that i worry about, just the size in genera. whenever I work out it is the one area that does not seem to get any smaller. I agree with your comment to Loria, because I really do feel self-destructive by consuming the bad foods I’m surrounded by in college. I sleep wayyy to much, and just feel like if I am ever to get as in shape as you are, I would be so much more motivated for everything else:-(

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Neeky,

      it’s very simple. If you are trying to loose weight, you have to eat less and exercise more. I can guarantee you that if you start to eat small portions 6 times a day and follow my daily workouts, you will get very nice results.

  • Jax

    In response to Liora’s comment:
    Liora should pull her claws in and focus more on maintaining her health instead of negatively passing judgment on the exceptional women around her…

  • Tamara

    i am always surprised when people can’t see, or believe, that a woman has warrior spirit. i have found this to be true, even in martial arts – guys who can’t understand why a woman (me) would be showing up for some of the tougher drills and sparring. because i LOVE it, just like the guys!! :) i’m not doing it to impress the guys, or to get a better body (although both are welcome as fringe benefits – ha!) and i’m not masochistic, etc. i do it because i love the challenge, and how great i feel afterwards. and i know i have something to offer!

    the point i want to make is that i think zuzana has warrior spirit – in the sense that she enjoys testing herself, pushing her limits, and learning to be her own master. i think a lot more women have this in them than people realize!

  • http://twentyfourcarat.net Katy

    Working out not only gives you a great body but it’s also FUN. There is no better feeling than finishing a work out. Just because the workouts are “brutal” doesn’t mean they aren’t fun and it’s way better than doing a boring and ineffective one…what’s the point in doing it if you’re not going to push yourself to the max?

    And just because a woman wants to look good doesn’t mean they are trying to impress someone else (eg.men)… I (and I’m sure a lot of others) work out to make MYSELF feel good and healthy.

    I use to hate exercise too but my turning point was when I started seeing results and how my body just felt better, stronger and healthier overall. I use to dread my workouts but now I’m a complete gym-rat and I ALWAYS look forward to my next workout.

  • http://www.antilect.om Henrik

    Love the hat :]

    Makes me think you’d make a wonderful mascot of the Swedish Pirate-party!

  • savrab

    i just love what you both do. thanks so much

  • Rachelle

    Thanks!!! Great killer workout!!
    I agree with you! I workout for me!!
    I love how it makes me feel INSIDE. I notice a positive change in my mood. I also love being able to climb stairs without loosing my breath, being able to go for hikes, bike rides, running with my pups. For me, and it’s all very personalized, I workout because it feels good!!

  • sarah mushtaq

    this post is in response to ANGELINA, She asked Zuzana,”what she eats b4 excercising?”.SO,Angelina in one of her article zuzana told that she is excercising in the MORNINGS ONE HOUR AFTER HER BREAKFAST.may be you got the answer.

  • http://www.unbridledenthusiast.com Yelena

    Thanks ?,

    Whew! And this WHOLE time I thought man, if I just work out and eat right I could look awesome. Nope, turns out all I have to do is get fake boobs! YESSSS Just made an appointment. I’m gonna look so ripped, man!!! You really opened my eyes. Thanks!

    Douche.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Yelena is getting another point from me for the funniest reply to stupid comment :)

  • http://www.unbridledenthusiast.com Yelena

    haha! I appreciate that you give us a chance to respond to those idiotic comments by approving them. =D

  • Albenna

    To answer Liora’s comment: working out is a mood lifter and a way to connect with life and breath (which IS life) Not working out is not appreciating what you have been given and more so its not understanding your own human nature. Humans are meant to move! And thats that.
    As far as the workout- wow Zuzana, I have the flu and I am really surprised I pushed through it. 35 mins. Terrible in certain circumstance but with the flu I guess its an accomplishment LOL.

  • Mary Liz

    Hi Zuzana,

    Thanks for this workout! I’m a little scared to try it haha, but I will.

    I did not know if I should laugh or roll my eyes at the “?” person. Some people just get jealous because you do have a beautiful chest, and beautiful hair, eyes, skin, bumm, right down to your big toe I bet.

    The point some people miss I think is that the most beautiful part of you is your heart. Insetead of using your beautiful body to show off or make people jealous you use it to inspire us all to love our own beautiful bodies, and that just awesome. It’s more than obvious, 99.9% of your viewers see the true you, the one who’s spirit inspires us to be healthy and happy everyday.

    So, as a note to “?” – I hope you find the time to realize what your missing out by not letting go of your jealousy… because if you knew what the rest of us know, you wouldn’t be trying to inform us of things that are not only none of our business but also something Zuzana never hid from us… ok couldn’t help it, the eyes rolled.

    P.S. Zusana, I bought a pull-up bar finally!!! Found it at a discount store for $12 – it hooks onto the doorway :D I’m so excited to try it out!

  • Maria

    Can I be honest and say that I had NO idea they were fake? Now I wanna get mine done lol

  • beaner

    I am a bit scared, but I will try tomorrow. I know that I will not come close to your time Zuzana but I will finish! My husband could care less about how trim, cut or built I am, it is about how I feel about myself. If doing workouts that challenge your body boost your confidence, then that is what you should do. Everyone should workout for at least an hour a day for health. That could be just a walk in your neighborhood. If you treat your body like it deserves (because it is the only one you have) you will be rewarded in the long run. We have but one life to live so lets all make it the best we can. Liora, take Zuzana’s reply to heart and do it all for you and be the best you, you can be. Look in the mirror and be excited by who you see, both inside and out!

  • Adrienne

    ROFLMAO at “?” and especially at Zuzana’s comment.

    What an a-hole “?” is.

    If Z didn’t have boobs at all she would be a hot bowl of ripped goodness with a fabulous physique.

    As for the boob comment, and I think all the mom’s out there may sympathize, but when your body fat drops into the optimal zone (mine is 23.9% at my fitness assessment last week) your boobs start to go bye-bye. I had DDs and they are down to a D now. I think by the time I get to my 20% goal, it’s going to be less. I have plans to get them done so I am not worried about that.

  • Dale

    This was a hard workout and a good one. Thanks

  • Nick

    i love sarcasm, so funny

  • TEXAS CINDY

    Hey,? , We’re not blind nor stupid-DUUUH. What Zuzana chooses to do with her body is obviously her decision. You managed to be insulting and judgemental in a very polite manner,but we got your meaning. That bag of stones you drag behind you must be heavy.

  • TEXAS CINDY

    36 minutes! some odd seconds (I don’t count them anymore) I think those burpees are killers and really burned my thighs.

  • elina

    Zuzana,
    you had so many comments you probably missed mine, you never said anything about tabata…what you think about it, and if its possile that you do one of your routines tabata style if you can, or if you want to…thanks

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Elina,

      tabata is great and I might use Tabata method in my future workouts. I already have two workouts that are based on Tabata and you can find them in Workouts.

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  • SC

    You don’t have to kill yourself to look good. If that’s what you think, then you’re missing the point of this website. Zuzana is about getting results fast, through quick, short, but highly intense workouts. Too hard for you? No worries, just scale it back. Will you still get fit? ABOSOLUTELY!

    The approach is the important thing here. It’s about variety and intensity. Workouts are constantly changing so the body never gets a chance to adapt (P90X’ers call this muscle confusion). And intensity is needed to promote body change. You have to push past your comfort level to get results.

    The real key is that workouts are short (15-30min). This means you’re more likely to do them on a consistent basis. And working out consistently is **the most important factor** in getting fit and staying fit.

    The other key is simplicity. Do you have a floor? Do you have a body? Do you have about 15 minutes? Well, then you have everything you need to get fit.

    So if you think it’s about killing yourself to look good, then you’ve missed the point. It’s about effectiveness. Finding the fastest, simpliest way, to get fit. This not only includes exercise, but eating habits as well. If you follow the approach of this website, then you will absolutely get results. Fast.

    And for those wondering if Zuzana does more than just these workouts, the answer is “NO”. Read her FAQ. Follow her eating habits. It’s not rocket science. Just common sense, discipline, and work. But don’t kill yourself. Just do your best… and forget the rest!

    For the record, I’ve gone from 188 to 172 lbs. in 8 weeks, working out 5 days/week, about 15-20 minutes/day. More importantly, I’ve cut about 500 calories/day for 5 days/week. The other days I eat “normal” (about 2000 calories). Once I hit 168 lbs, then I’ll proabably resume 2000/cals/daily. But I’ll continue to follow Zuzana’s approach of 5 small meals/day, eating “clean” healthy food. This is a lifestyle. Not a diet.

  • Marianne

    Hi Zuzana, Great work out, I am recovering today from participating in a 12 hour spin-a-thon for Cancer research yesterday, so I’m rather tired today.

    But want to comment on 2 things. First, one for “?” (like we can take you seriously with a name like that lol). I must be doing something wrong, cos I have fake boobs too and I don’t look as good as zuzana. Must go back to my Doctor and complain!!

    Secondly Liora, even when people are happy with the way they look to themselves, others may not appreciate the results. So I believe it’s a pointless goal to look good for anyone but yourself, as you can’t cater to everyone so why try. How someone achieves this acceptance of their body, personality or whatever, is as individual as the person.

    I used to try and please others by being something I thought they wanted me to be, but it never worked cos I didn’t find time to get to know myself. When I concentrated on making myself happy and feeling confident in my own skin (which is still a work in progress), everything else fell into place as a bonus (like my man and friends etc).

  • Sunny

    Hi

    This is my first time posting. I started following these workout and I love the intensity of them. I tried this one yesterday and completed in 46 mins 55 secs. Will try this one again.

  • Alisia

    this was great. I’ve lost some inches during the 2 weeks I’ve been working out with you. Thank you!

  • beaner

    45 mins. I need a shower! Thanks for a GREAT workout

  • Nata

    33:32 but this one was way too hard for me. I did all the push-ups on my knees, and I’m not sure if my form was totally right for the Crunches with leg extensions. Those were really hard

  • antonio

    I love your kick ass workouts too dear zuzana, of course after have done it, is dificult to me walk, i like because i work my body in diferent ways, thanks for that zuzana

  • http://www.flickr.com/photos/41740772@N06/?saved=1 CL

    Hi Zuzana and Yelena,

    You two can be so cruel!

    The enigmatic ? had a point even with the poor choice of words. All our bodies are a bit different, thus few will look like Zuzana. I’m a guy so wouldn’t want to look like her! Anyway, this actually doesn’t take a genius to figure out and most of us with a brain realized that if you have as little body fat as Zuzana currently does you would have had to start out with really really massive breasts!

    Zuzana at one point recently you told Tina (?) you would check your percentage of body fat…did you? And if you want to share…what is it?

    BTW, this I’m sure will come as a shock, but I personally like your breasts! Not that I know them very well having never been properly introduced. 8-)

    –Chris

  • Nico

    To SC,

    You said:
    “And for those wondering if Zuzana does more than just these workouts, the answer is “NO”. Read her FAQ…”

    I’m not sure that is true. I have been reading many posts on this site and watching many videos and I still haven’t figured out whether or not these exercises are all that Zuzana does every day. I didn’t see a post in the fitness FAQ that talked about this.

    In fact, I think she hints towards the opposite; I believe that she stretches and warms-up in addition to the workout each time (but I’m not positive). Some days when she posts videos that aren’t workouts (like the stretching, warmup, and some diet vids) I bet she does a workout that we don’t see (there is only so much time you can spend preparing videos in a day).

    I’m curious to know whether she only does these workouts and no other workouts, but I haven’t heard her say the answer to this. Even if these are the only workouts she does, I’m guessing she lives a very active lifestyle, which plays a big part in improving fitness.

    -Nic

    • Suzanne

      Who cares!?! Just do what feels good for YOU. If YOU want to work out more or less. then do it! Why not take this site as inspiration, free guiding hand & great ideas that it is? I don’t believe it’s all that healthy to fixate on what it takes for other people to look a certain way, cause you can almost bet it won’t be the same for all!
      Anyhow, I love this workout, it will be tomorrows challenge 4 me.

  • Christine

    In response to ? Says:
    November 20th, 2009 at 12:34 pm
    aloha everyone, i just wanted to say that zuzana is a great inspiration but you should not expect to look just like her from working out because what some of you dont know is that her boobs a fake so you can still get a great body but not that spectacular

    I had my “boobs a fake” 7 years ago! I am now 42 years old and I can promise you that spectacular is in the eye of the beholder and we all feel pretty spectacular with every workout and knowing that we have Zuzana to inspire us! At least her workouts and motivation will get us further then your obnoxious comments!!!!

    Christine

  • Audra

    Hi Zuzana,

    I am new to your site but have tried a few of the daily workouts over the past 2 weeks and have had amazing results. Thank you for posting all this information. I am having trouble understanding when to do a 15 minute workout and when to do the 500, 550, or 600 rep challenge? I am also confused about when to take an active rest day. I orignally thought you have only one active rest day a week. Do you recommend an active rest day after each time you do a workout like the 550 rep workout?

    Thanks,

    Audra

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Audra,

      if you don’t know when to workout an when to take a day of rest, then you can follow the workouts as we update the site so that you follow exactly what I do, but the best approach is to listen to your own body. If you feel that you need to take a rest and do some light activity, then do it. If you feel that you can easily go for 3 workout days in a row, then do that. Your workouts should feel hard, but you shouldn’t feel devastated for the rest of the day. You will experience some muscle soreness at the beginning so I always suggest to do some light workout just to keep the muscles moving without causing more damage to them. Light exercise and stretching helps to reduce the muscle soreness, so that’s a better option then doing nothing.

  • Carla

    Hello Zuzana!

    Big hello from your fan in The Netherlands. I am still buzzing from today’s workout. Oh and I just wanted to tell you that it took me exactly 27:02 minutes to run this gauntlet. Bring on your game girl! :)) I totally love it!
    Carla

  • Monika

    Ahoj Zuzko,
    z Prahy zdravi Monika. Diky za tva inspirujici videa! Jsou uzasna. Sama trénuji v gymu skoro 15 let téměř denně a řekla bych, že i dost poctivě, ale výsledky prostě nejsou ani zdaleka takové jako u tebe. Tak hodlám do svého tréninku přidat i tvé sestavy.
    Mám na tebe 2 dotazy:
    Jaké doplňky výživy užíváš a obecně doporučuješ při takto náročných trénincích?
    A druhý dotaz je (předem se omlouvám) více osobní: Uvažuji o zvětšení prsou a chtěla jsem se zeptat na tvou zkušenost – kdy je po operaci možné začít znovu trénovat a jak je to s následným procvičováním prsního svalstva. Zjišťovala jsem si totiž, že v Čechách plastičtí chirurgové ženám s implantáty pak vůbec nedoporučují či zakazují tyto svaly procvičovat z důvodu nadměrného opotřebení implantátů. A co myslíš – je u fitness fanatiček vhodnější umístit implantáty pod žlázu nebo pod sval?
    Ještě jednou se omlouvám za takto osobní dotaz, ale budu vděčná za odpověď, protože se nemám koho jiného zeptat.
    Hodně štěstí,
    Monika.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Ahoj Moniko,

      Ja uz jsem se na svych strankach zminila mockrat ze doplnky vyzivy neuzivam. Zadny prasky, zadny spalovace tuku. Jen zdrava strava. Ja jsem mohla zacit cvicit asi az za 2 mesice po operaci a prsni svaly jsem mohla zacit posilovat az zhruba po pul roce. Na druhou stranu mam kamaradku, ktera byla schopna se vratit ke cviceni mnohem driv. Myslim, ze je to dost individualni. Kam umistit implantat ti rekne nejlepe doktor, ja bych to radsi nechala na odbornikovi.

  • Stacy

    Hi Zuzana,

    I am new to your site as well. I absolutely love your workout routines and look forward to torturing myself with a variety of them. Just one thing that I noticed however – some of your exercises I am not familiar with and I find that it is hard to see your entire proper form doing the exercise. I get the concept of the exercise, but I can’t always tell where your hands are placed or what your feet are doing or how low you’re dipping.. It’s like the camera guy is too close. It would be nice if future videos were taken a step or two further away so we can see your entire form throughout the exercise. At least for a couple of reps. Otherwise, I absolutely love what you’ve done. Thank you so much for sharing with the rest of us!

  • http://bodyrock.tv Megan

    Hey Zuzana,
    I just wanted to thank you for all the workouts you post, I love them. I was just introduced to your site from a trainer at my gym. She mentioned I would love your workouts because I do a lot of bodyweight workouts. She was right,I am hooked now :) I’ve learned so much from you already. I’ve done the 550, 600 and the body flow workout. I workout 5-6 days a week and your workouts are killer. I did the 600 today and it kicked my butt, but I loved it. I love the challenge. Just wanted to tell you how much I appreciate you and the workouts you post for all of us.

    Thanks,
    Megan

  • Jay Dimineo

    Youre Awsome… i train Muay Thai, we do a lot of this type of workouts before we spar and fight. So im gonna try this and see if i can beat your time. Probably not.. but we shall see.
    Thanks for inspiring so many people… youre great.
    J

  • Rosie

    Great workout!! It was a killer. I completed it in 34 minutes, and I feel great! Thanks!

  • bohdana

    25min41s
    thanks , good one.
    Hope doggy is better , at least you don’t have to worry about it anymore.
    You would be constantly watching him otherwise and he would start thinking there is something wrong:)
    b

  • Jim

    19 minutes, I’m familiar with all exercises and have been doing most of them for a long time. Nice workout overall, I used it as an “appetizer” before my lunch.
    Keep up the good work, I really enjoy your site.

  • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

    Hi Nico,

    I’ve been hanging around here since mid-June and I have also looked around the site extensively. Zuzana has at least 5 times recently replied to similar questions that this is the only workout she does.

    Normally anyone exercising should warm up and cool down. The warm up can add some to the energy expended, but I don’t think the cool down does add much.

    Look if it helps you I have probably as much muscle mass as Zuzana and started out working out only 3 time a week for about a half hour each day with free weights.

    So maybe I should tell you why I stick around…I like their sense of humor, style and creativity in exercises , also Frederick and Zuzana have interesting views on diet and life style.

    Maybe if you do her workouts for a few weeks you would understand how it is possible to be lean and muscular. When I have done them I’m usually drenched in sweat and breathing very heavily for minutes afterwards.

    My question for you is why do you think she would misdirect you? There is no advantage to doing so and it’s clear to me she is not.

    Best wishes,
    –Chris

  • Nancy

    I’m exhausted!! 39 min :)
    hope i can make 36 min next time.

    Thanks Zuzana, you inspire me to stay fit and healthy, despite being surrounded by greasy late night take-out and 3 day booze binges…ah, college :)

  • http://www.janetspreiter.com Janet

    The benefits to regular exercise are too many to be counted. But in the final analysis, would you rather spend your life driving around in a rusted out broken down clunker or a sparkling ferrari? I know what works for me…and yes, I’ve tried both options!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Very well said Janet.

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  • damqnski

    This workout is awesome! Thanks, Zuzana. When I was doing it I was sweating like pig. I like that :D

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  • Madelain

    He there fellow health fondies

    I’m glad t join this awsome site. I’m passionate abut Yoga and do it all the time. I also love incorporating running and other stuff like on this site. i think the important thing to enjoying a workout is to keep trying new things. Don’t just stick to one type, adding variety helps the boredom most of us face when exercising. That way you can pick what works and doesn’t work for yu also.

    Thans for all the hard work Z

    Nameste
    Madelain

  • http://www.jsthorn.com Jean-Sebastien

    Super Zuzana ! Wow, just finished it half-dead but I havent gived up ! 30min 09 sec Still have some work to do on shoulders tho…
    Your trainings and diets completely motivates me !

    Youre the best ! Thanks to both of you again.
    Keep up nice work !

    Cheers

  • Jo Anne

    I just want to say that I disagree with Liora. I am a runner and a cyclist. I exercise because I want to be healthy. Looking good is just a bonus. Of course, I would be a hypocrite if I say I don’t want to look good. I do. But, I don’t want to look good for men. I want to do it for myself. Because if you look good, you feel good about yourself.
    And regarding the brutal exercises that Zuzana makes, it depends on how you look at it. If you exercise regularly, like I do or in this case like Zuzana does, there will come a time when you will get bored with the stuff that you do. So, you keep looking for more stuff that will be more challenging. Otherwise, you will hit a plateau. In my case, for instance. I started jogging to make myself healthy and I don’t want to die of a heart attack at an early age(Of course, you will hear runners who just drop dead while running marathons. But, that’s a different story.). And then, there came a point that I got bored with it and thought why don’t I train for a marathon so I will have something to look forward to and not just run everyday. So, I did. After my first marathon, I decided I will sign up for at least one every year so that I will have goal all the time. Same thing with my cycling. I started riding. Got hooked with it and I thought I just don’t want to ride without a goal. So, I started doing century rides or I would sign up for charity rides.

    And, I couldn’t agree more with SC. Keep it up, SC!!!

  • Ruth

    Just did this one today, 25 minutes and 43 seconds… still dying… need cool down…

    Thanks for the butt kickin’,

    Ruth

  • eva

    I did this , lol it took me an hour and something ..next day couldn’t get up!

  • Jessica

    Hi Zuzana,

    I did the 500 Rep work out and now I want to try the 600 Rep work out! I have a question though. When you say “switching legs” like for the One Leg Tricep Dip – 60 reps (switching legs) move, do you mean that you have to do both legs to count as 1 rep? So it’s really like doing 120 dips? Or is each leg considered one rep? Thanks and keep up the awesome work. I put you on my blog because I think EVERYONE should know about your workouts :)

    -Jessica
    http://jqlee.wordpress.com/

  • Stephanie Biggs

    Since i am on central time i don’t get your videos until later in the evening. I did this video instead to make sure i don’t skip a night and i found this one way to intensive. It was to much for me so i cut it down to 30 each and 300 all together. i think this workout was amazing and on Sunday i plan to do all 60 to see how far i can go then. Ill let you know how it goes!

    Stephanie Biggs
    [email protected]

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  • Yana

    Hi! this workout is very hard! my time is 29.45. Thank you. Thanks for the idea to do the best in the shortest time. But it is really hard to push yourself totally, without short breaks. Should I practice this or this is better to do short breaks when you feel that you begin “killing yourself” (even during doing an exercise)?

  • Charlie

    I think *I* need an “active rest day”! I just get so excited about all your workouts that when you take a rest day, I do one of the old ones. I was hurting today though – 31:09 – I had to take a lot of breaks and I know that I could have done it faster had I felt fresher. But I was really proud that I did all the pushups without going down to my knees. For the last few, I had to stack my free leg on top of the one that was on the ground. I also couldn’t keep my arms behind my head on the crunches and still maintain healthy form. So I just kept them by my sides like a Barbie doll. You rock! Keep on posting more!

    x

  • K13

    I’d just like to leave my 2 cents about Liora’s comment. (Sorry my comment landed up being long again…)

    First of all, I know what it’s like to not exercise and see other people pushing themselves. I remember the time when I would shake my head and think to myself that these people are absolutely mad. I just didn’t get the WHY. Why would anyone push themselves so hard? What for? To look better? To be more attractive for the guys or girls? I just didn’t see the point. Especially I didn’t understand what was so great about sweating you head off, going red in the face and afterwards complaining about being sore here and there. But to be honest, it was me making excuses.

    I suffered from heavy asthma from the age of 12. Exercise was impossible for me. Running was an absolutely no-no. By 18 I had problems climbing 2 flights of stairs. I constantly was sick with pneumonia and bronchitis. I was at the doctors sometimes weekly. My gastric mucosa (a layer of the stomach which contains the glands and the gastric pits) was damaged so badly from all the antibiotics I had to take, that I could only receive them via injections, and that’s not even mentioning the medication I had to take daily for my asthma.

    To cut a long story short, by 18 I was physically and emotionally a wreak. I couldn’t make it through a day without reaching for my asthma pump ( I had 3 different types)

    Then one day I woke up and said to myself that this is enough. I don’t know why this happened I just knew that I was sick and tired of battling my way up stairs, wheezing every time I walked a little faster and spending weeks in bed to get better. What I did after that decision I DONT recommend to anyone who suffers from asthma. This was MY personal choice and it worked for ME. I picked up all my medication (I had a packet full of it) and with the exception of one asthma pump, I threw everything away.

    And then I changed. Before anyone thinks that I was miraculously cured overnight, think again. It took me 2 years to wean myself off the asthma medication totally. But I did. And how? I started to take care of my body. I started doing yoga, which helped me with breathing and clamed me down when I panicked and then when on to aerobics. Slowly. I was often frustrated that I couldn’t keep pace with the other girls, but our trainer told me to take it easy and be patient with myself. And that’s what I did. Within two years I could keep up most of the time. Running was still a no-no for me, but I wasn’t wheezing my way up stairs anymore. Over the years I’ve done many types of yoga and aerobics and I got stronger and stronger. Then two and a half years ago I started doing Kung fu.

    At first I thought I was going to give up. The training was difficult and I could hardly keep up. But my boyfriend wouldn’t let me shy my way out of it. And I pushed myself. I pushed myself exactly the way those people pushed themselves whom I didn’t understand before.
    Now 2,5 later I am fit, healthy and most importantly for the past 6 years, asthma free. Why do I sweat and exercise? For men?

    Hell no. I do it for myself. I do it for my health. I do it strengthen my lungs. I do it to feel alive. Because after a good workout I feel that I am here, right now. I live every moment. My aches and pains from Kung fu remind me of that. It reminds me every time that once I was a weak 12 year old who couldn’t get through a day without meds. And it shows me what I’ve achieved and what I can achieve. This year I started running. At first I couldn’t do more that 2 min. in one. But I never stopped. Now after 10 months I usually run between 5-7 km. I hated it at first, and now it’s one of my favorite parts of training. It was the last obstacle I had to go through. And I did it. Why? Because I can.

    Liora, this is my reason for putting myself through „brutal” workouts. I do this because I respect my body and I want to be fit and healthy. If you decide not to train that’s fine and it’s your decision. But if you do, do it for yourself. You’ll be surprised what you’ll discover on the way….

    Once again, sorry for the long comment.
    K.

    • Pamela

      I have saved this comment to inspire me :’)))) Thank you for such an inspirational story! Much love to you.

  • Mandy

    Hi Zuzana,
    My sister and I just finished this workout in 31:27! We are exhausted!

  • Cherry

    finished it by 26’57″. burpee, one leg deadlift are harder than others.

  • http://www.preciouspetslove.com HeidI Daniel

    I did this one today and I did it in 30 minutes. I think I had such a good time because I didn’t do a couple of them correctly but still very happy for time. I love the kick over the chair at the end. I agree with Zuzana that exercise is physical and spritual too. It’s one of the ways I feel most connected to god and alive. My body loves these workouts and am getting the best results. When I clean up my diet as well and eat clean 5-6 small meals a day at regular intervals i am actually starting to see a six pack. I am would never be happy just sitting around and letting my body go to mush. I think for women sometimes they are afraid of being their personal best so they sabatoge it and come up with excuses why they can’t do it. IMPOSSIBLE is not a word and it’s a lie. I hope everyone finds their best body for themselves and if they get the approval of others that’s just the garish not really needed.

  • B

    Being true fitness fanatics, my sister and I have tried pretty much every workout method out there but when we stumbled on your site by chance and we were amazed at the useful content and at the fact that you offer it all for free! we love it, we use It and the results are wicked. Thanks for taking the time and putting in the effort to share. Keep it up :-)

    B

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  • ELISA

    OK SO I DID THIS WORKOUT YESTERDAY AND OMG! MY ENTIRE BODY IS TOTALLY AND BRUTALLY SORE! SERIOUSLY, I CAN NOT MOVE MY BODY. EVEN INCH OF IT HURTS!

    I LOVED THIS WORKOUT AND CAN’T WAIT TO DO IT AGAIN. THANK YOU SO MUCH ZUZANA.

  • lena

    Wow this workout was soo hard. Seriously, I had to half all the reps because I am just not strong enough yet and I am still completely exhausted. However, I have some questions for Zuzana. I dance 5 times a week so I thought I was strong. ( I do ballet, about 2 1/2 hours each time) But, i am starting to find out that I am really weak. Do you have any recommendations on how I can get stronger without sacrificing the gracefulness I need for ballet?

  • Stacey

    I did this workout today in 29 minutes and 44 seconds. My form wasn’t as prescribed, but in order to complete the workout I had to modify some of the exercises. For the crunches with leg extension, I had to do single leg extensions due to my lower back issues. Anyway, I made it through it and it was a great workout. Freddy and Zuzana you guys really inspire me to keep going. Thanks for all that you do!

  • Candace

    Love it! But only made it to #6 with about 20-30 reps each before I died. Took 20 minutes and took 15 minutes to peel me off the floor. haha

    This will be a regular workout I will incorporate into my overall exercise schedule. I’ll keep you posted on the improvements.

  • RED

    37:06 – This was ‘brutal’ and ‘incredible’ at the same time. Kept the form and visualized the muscle groups so it took me a longer time.

    Glad you guys are back from Italy.

    RED

  • Andrea

    Revisited this one today and for the first time I managed to complete it!

    I did it in 35:37:15. Thank you both for giving me the resources to get so fit! I’ve never been stronger in all my life!

  • http://twitter.com/KailaLea Kaila

    I finished this workout in 31:34:1, I found the chest lift to be the hardest move. Great workout, I’m dripping in sweat! :)

  • Lena

    What a great workout and its all bodyweight! I really enjoyed this older routine. It took me 33:32 to do.

    I found the One Leg Push Ups (did 20 on toes and remaining 40 from my knees), Jump Lunges (my most HATED exercise – I always swear whenever I have to do any more than 10 in a row of these!), Crunches and Chest Lifts the most challenging. I felt really week and worn out but also very good after doing this :)

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    Wow what a great workout. I did this one with my husband today it took us 28:07. This is the first time I have done your workouts with my husband and it definitely helped me to push myself really hard. Great workout!

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    26 min 17 sec. I devided the workout into 2 sets.

  • Miss Rebecca

    49:40.  I had to keep stopping and taking little breaks; that’s a lot of reps!!  But I did all the push-ups from my toes.  :-)

  • DJ KINI

    The first time i tried this workout it took me 1:07:37, last time 58:45, today 40:17! What a great feeling to continuously improve! Great full body workout!

  • MariaBjørgJepsen

    18:42 :) Very tough on the thighs after yesterday’s Take Me Burpee Challenge! Maybe it is time to beat your own PB in this “old” killer, dear Zuz. And for all the great Bodyrockers to ROCK IT!
    Much love, Maria

  • Anonymous

    39:02

  • Anonymous

    Is it ok to let my feet touch the ground between reps of the Crunches with Leg Extensions? I couldn’t see what your feet were doing in the vid… Just wondering, I had to let them touch between reps…

  • Vivi

    I did it today, 18.24.
    You win Maria once again!!

  • Anonymous

    completed
    all reps except only 40 for pushups and I did regular pushups on knees
    and regular crunches instead of one leg pushups and crunches with leg
    extension for a total for 580 reps! Time = 60:05 So proud of myself, I’ve only been doing these for a month.

  • MariaBjørgJepsen

    YEAH, did it in: 17:06 and beat my personal best with 01:36 :)

  • http://www.facebook.com/profile.php?id=1490546298 Elena Doncheva

    Just did this workout for the first time ! It was pretty cool. I sweat a lot and sometimes shook powerlessly But i managed to do it within 28.47 :)

  • Lisa

    First time for this workout. I am a nice, sweaty mess! Total time: 29:44. I added my 20lb sandbag for the last 15 reps on each leg for the Dead Lifts. Next time I do this workout, I will use the sandbag for the entire 60 reps, I think. Those tricep dips were deceptively hard!

    • Gerrilee Schafer

      I just did this today.  I used my 30 lb sandbag for the first 15 reps each leg, then just body weight.

  • Gerrilee Schafer

    Did this one this morning, August 16 2011, finished in 26:11.  Took a few breathers and some of the exercises I did in sets of 20, push ups, or 10, jump lunges, but proper form through out….could make this one into a nice travel workout, drop it down to a 300 rep work out maybe.

  • Anonymous

    i tried out this one for he first time today, and its really fun!!! thank you so much for sharing.

    I only could do half-burpees and divided the 600 reps into two sequences, but finished all in 31:45!!! 
    now i reward myself with some nice and healthy breakfast, i think ill get mushrooms with eggwhites and cornbread..?

    big thumb up for anybody completing this workout!

  • Jeeplover01

    I did this one today….this was the very first bodyrock workout I ever did. I never wrote my time down but I’am almost 100 % it was over an hour and I did the push ups from my knees. This time I did it in 34.01min and I used a 30 lbs SB for the deadlifts , also I did the crunches with the sb rested on my ankles with my legs bent. I managed 20 minutes of skipping after and of course my strength filled Burpee for Erin!!

    Thanks again for this one, it kinda feels special to me, since this is the workout that got me totally hooked on this website!

  • Anonymous

    36:17 awesome! awesome! AMESOME!!! I love this :)

    PD: And next time I’ll aim for Zuzka’s PB! Maybe next month… :D

  • Anonymous

    Did this for the first time today and my time was 26:41 :) great and fun workout!

  • Annebel Wind

    Hi everyone,

    did this one in 38.38.. Had to modify the last 20 push ups to knee version though..  But the rest went great.. Only had to watch some parts of the video again in between exercises.. So maybe i could have been faster.. But no problem.. I had a good sweat! :D

  • ZoeRocker

    I can’t sleep. Its almost 1am here and I decided to do half of this workout. I cut the reps in half and it was still a great sweat. I have been sick since Xmas day (BOOO!) but I’m wired now from sitting around. It took me exactly 11 mins.

  • MariaBjørgJepsen

    New Record: 15:09.
    6 months ago it was 18:42. 
    The last 20 push-ups was from my knees, 1 knee at a time. I am sore from all those killer push-ups!
    Love, Maria

    • Vivi

      ouch 15 min !! Perhaps I will try it on saturday to beat my score ;) or perhaps tomorrow morning.

  • Gerri Lee Schafer

    Wow, I forgot how hard this one is.  The only modification I made was the dips, switched them to chair dips, I get a better arm work out that way.  Old time Aug 16 was 26:11 today was 22:36  yeah, improvement !!!!!!

    My push ups for today

    20 military
    20 double cross knee tuck
    10 per arm one arm PU from knees
    20 decline from chair
    20 super wide

  • Anonymous

    24:38 that was intense but great exercises for control!
    Wonderful workout!