BodyRock.TV

Haha… nice jeans.

I’m actually going to try those crunches tonight. Never quite did a variation like that.

Hope, Charlie is ok.

Hi Zuzana,
I love your workout exercises and I am working on getting my body tone. I want to know how long it took for you to get your body toned up and also want to know how to get the line down my stomach or what ab exercise should I be doing?

Thanks a bunch

Hey Archfiend,

if you are going to try this workout let me know how you did. Just don’t bring up the pull ups again ok? ;)

Hello Zuzana! great work! and great motivation to look at you! thanks for that. I have a problem getting myself fit as I would like to and that is my diet… I am OK with the weight (not fat), I workout 3 weeks per month/ 3 to 5 days/1 hour or more… but I cannot just eat veggies because after half an hour I am hungry, I love meet and I cook very well, love italian food,bakery, use to try new recipies…so, I really dont know what to do, I cant be a vegetarian, I cant follow the clean diet, and that frustrate me because I am not fat but I got belly fats (not a lot but there is), and start to have cellulitis..please, SOS…I try to eat more vegetals and fruit but I am hungry!!

Kind Regards,
Emilia

HI Emilia,

why don’t you just cook the nice italian food and stick with small portions? You have to enjoy your meals ;) Besides, i think that meat and grains won’t hurt you if you won’t eat too much.

ahoj zuzko :-) predne ti musim rict ze jsi ta nejkrasnejsi holka co jsem kdy videl. omlouvam se za diakritiku na netu ji nepouzivam :-( jsem programator webovych a systemovych aplikaci a protoze je to az prilis sedave zamestnani tak jsem se rozhodl ze zacnu posilovat, tak jsem zacal zvedat cinky a zjistil jsem ze najednou hrozne nabyvam na objemu ale to jsem puvodne nechtel chtel jsem mit stihle telo a kdyz jsem se poprve podival na tve video tak mi doslo ze nejlepsi je necvicit s cinkama ale s vlastnim telem tak jsem to zkusil a jsem spokojeny,ja stejne jako ty cvicim skoro do padnuti pro me je to droga, ten pocit kdy uz stezi zvedam sve telo s absolutnim vycerpanim k poslednimu kliku a pak uz jen padnout a poslouchat srdce jak zbesile tepe,to je proste radost chci ti podekovat za motivaci pisu v nasem rodnem jazyce tak snad to nevadi,

Hey Zuzana. i love your workout videos, but last week i did brake my foot.. not under a workout :D. but i was wondering if you have any suggestions on how to get some cardio and leg workout? have a nice weekend and thank you for sharing your workouts with us all :).

Peace
Pamela

Hi Zuzana,
I love your work outs. Im 17yrs old and i have been trying to get in better shape. I have a senior trip coming up in five months and i was wondering that if i start doing your daily workouts everyday along with some cardio, do you think i could have my tummy toned in time? (i have a small/medium sized pudge). o and i also plan on eating well and drinking plenty of water following thanksgiving. I really appreciate it!
Nena

HAHA That is a great story! Congrats on the increased traffic, I am happy to be a follower of your site. Keep up the good work! I hope charlie is doing ok.

Hi,

Is it practical for a 60 year old male to do these workouts? I want to be in shape for my work (a remodeling contractor) and downhill skiing. In the last four years I have had both shoulders done/rotator cuff surgeries (successful) and have issues with my right knee that keeps me from running. I lift weights 3 times per week and walk 3-4 times per week. Walking bores me, I miss running for the aerobic benefit. I assume these workouts will give good aerobic results? I like your attitude and dedication, thanks for your graciousness sharing this information with so many others!

Neil

I´ve been watching some of your videos lately. I also heard some stories that your are from the CR, so in that case… muzu mluvit mozna cesky a budes mi i rozumnet :D Ale radsi mam stejne anglictinu..I had to try the one leg squat even though I was ill :D I couldn´t do more than 10 on each leg thought :/ I prefere break dancing and gymnastics, but you´re also in good shape ;) So I guess fitness is not bad. Hope we will chat or meet somewhere :) Mej se hezky.

hi zuzana,fredrick and all other visitors,DO READ THIS POST SERIOUSLY= HW EXCERSING CHANGED MY LIFE.im late as this post is related to sterdays =ZUZANA-LIORA. Guys except for few who EXCRCISES TO ATTRACT OPP. SEX its either BEING ACTIVE,SPIRITUAL,and in some cases LIFESAVING(Obesity:tell me wnt u agree its THE MOTHER OF ALL DISEASES).Im 35 yearsold mother of one yer old baby.I was in pretty shape workingout on and off till i became pregnant i conceived after PCOS treatment gained 25lbs during pregnancy WHICH BECAME A NIGHTMARE AFTER FEW MONTHS coz during preg i became DIABETIC(Gestational)which in my case didnt subsided after delivery.The kind of environment where i live is kind where not even a single lady worksout in other words they dnt kno excersing(there is not even a single gym is at my place so workingout bcame more challenging for me.I got DEPRESSED and IRRITATIVE and started thinking im mother and diabetic if I DNT BCM ACTIVE AND IF SOMETHING HAPPENS TO ME WHOS GOING TO LOOK AFTER MY BABY? This is the time when i visited THIS SITE AND MY LIFE CHANGED.Even after visiting this site i dnt started excercising or few months bcoz of personal reasons.Two months back i started excercising and now im totally different.IM losing weight getting toned and feel happy when people in my community say SARAH BEING A MOTHER OF ONE YEAR OLD HWCM YOU ARE GETTING INTO SHAPE SO QUICKLY but i kno b4 excersing the hell i have gone through.I want to tell u people EXCERSING FOR ONE HOUR DOES WONDERS FOR DIABETIS AND IM ON CLOUD NINE NOW ALL THE CREDIT GOES TO ZUZANA.During DAILY WRKOUT ROUTINE if i find some wrkots which i cant do then instead of that i INCORPORATE MY OWN STEP this i learnt from zuzana.which help me to make my own daily routine.I FEEL HAPPY when girls in my neighbour cm and ask me to SHOW HW TO HW TO START EXCERSING THEN I REFER THEM THIS SITE. One more thing, have you ever thought FREDRICK-ZUZANA posts only ZUZANAS WRK-ROUTINES and nt FREDRIKS while both workout regularly? isnt it strange.ANSWER IS:- If only FREDRICKS WRK-OUTS hadbeen posted,working out for girls and ladies wouldnt havebeen this much inspiring challenging and enthusiastic.WHY?:- go to YOU TUBE and see WRK-OUTS u see so many MEN having SIX PACKS but can u show me atleast ONE LADY HAVING BODY LIKE ZUZANA(Muscle defining)9 months back when i first visited this site she was different from what she is now.each n everyday she is improving.Upon that she challenges and inspires which no other site did.

“hold your thumbs” I have never heard that expression before, but it’s super cute. I hope all is well with Charlie! Congrats on overloading your server :o) Thanks for all your inspiration.

Congratulation for the new server!

Nice jeans by the way!

Thanks for the Video

Yay! I am so happy for you Zuzana, you deserve all of this success. Your workouts have really motivated me to get active and I’m sure countless of other people feel the same way. I was wondering if we should be supplementing these daily workouts that you show us with other activities such as running? Or are these exercises you show us in the videos enough for a complete daily workout? Thanks so much!

Hi Zuzana…I was just looking at old vids and you have become more ripped and you are using less equipment. I am following that model (along with diet). Oh yeah, I found out that 13.76 lbs of the 16 lbs I lost was pure fat!

Following your methods work. I have been telling everyone about your site.

I’m sorry my friends are crashing your servers :)

Thank you Zuzana and Frederick. You are helping to change my life.

Congradulations Zuzana!

I dig the jeans but the TUX would be rad. lol Congrats!

patiently waiting on you reply, thanks!

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Congrats on increasing your fan base in such a short period of time!
We all think your awesome and you keep us motivated!
Isn’t it nice to know that ‘just being you’ has helped so many people! :)

Hey Zuzana,
I want to keep a work out journal like you do becuase it seems to keep you on track and keeps records of your work outs. How do I make one of those and improve my routines everyday with it? Will you teach me how to organize my work outs so when I am not able to watch you doing them when I am at home and I can go outside and do them and still be able to remember what to do and how to do it and keep track of the routine?

Sorry if it sounds silly,
Tiffany #1 Fan

Oh no!! What’s wrong with Charlie??? Poor baby! Ugh I can’t stand the thought of a dog struggling :(

Oh, and what is “hold your thumbs”? Is that a non-Christian “keep your fingers crossed”? I love it! It’s so cute, I’ve never heard that before. I’m gonna start using that, I always feel weird about saying ‘keep your fingers crossed’, since I’m a Jew. Haha!

Excellent workout, soon I will begin working out with you every day. :) I’m finishing up Week 6 of the Summer Fitness program, so excited! I was finally able to do a full pushup!!! I swear I could never do those before, I thought you’d be proud :)

Well, I just tried those crunches you did in the above video. The first set I was struggling with the side-v crunches because I kept rolling way to far over on my hips. So I watched your vid again and realized that my hand placement wasn’t the same as yours. I noticed I wasn’t placing my hand down at my hip to keep me from rolling over too far like you were. Anywho, I corrected my form and WOW! These crunches are killer! I’ve mainly been doing hanging leg raises off my chin-up bar for my ab workout but doing just one set of these worked my abs WAY better. I will DEFINITELY be making this part of my ab workout.

Thanks for showing me this. Also, I got 24 reps of the 3 crunches in without letting my feet touch on the first try with correct form. I can’t jump rope to save my life so that part of the work out I will have to skip. :(

By the way, I’m up to 16 commando pull-ups now ;)

Hi Zuzana
I am from Mexico and I am 36 years old. I found you a few weeks ago when i was finding at you tube some ideas to do exercise.
I stoped to do exercise a year ago , before i did exercise during 10 years , went to the gym , did spinning , a few months was learning capoeira. Now i really worry because i want to return to do exercise and i saw your videos and you really motivated me because you did a great work with your body and that is that I want for me, is just that i dont know how to start because i really desperate and that make me do stupid things. Hope you can give me some tips to start a new routine and take again the right way. Congratulations! you really have a nice site. PD: Sorry i dont speak English very well

Hey Zuzana, I’ve been watching your vids on youtube, im just curious, are all your videos and workouts directed to women??? or can men use your videos as well? thanks!

Kal

Oh, poor Charlie. Are you having him fixed? Hopefully nothing more serious. I’ll say a little prayer for him and the puppy angels will surround and protect him. I’ll do this w.o. after the 6oo REP w.o. RIGHT NOW.

Hey its me navelplay3! i am a great fan of your work outs and i love to follow them especially for my abs, could i send you a picture of my abs and could you tell me what i need work on and what you like about them?! i would really like your advice because your abs are fantastic :D i hope i can show you i would really like to know what u think, please msg me back! :D

Hi Zuzana,

I just want to say that your videos are very inspirational. I am a very competitive person, so seeing how many rounds you were able to do is very motivational for me.

What kind of body type are you? Endomorph, ectomorph or mesomorph?

Hello Zuzana,
Sorry to hear about Charlie,… I’m one of the new people who are viewing your website and practicing your workouts. They are amazing. Especially the ab torture videos, i was sore after finishing that one lol.
Btw what would have to happen in order for you to wear a tuxedo during a workout? lol perhaps a bride’s dress would be more uncomfortable lol

Hi Zuzana,

I’m sorry to bother you again. I know how busy the site is getting. I just wanted to let you know that I really pushed myself tonight and I’m very happy to be in my bed with my heating pad on my neck LOL. I remembered all the inspiring things I read in a lot of your articles. I made cute little signs quoting things from your articles and I put together my workout plan based on what you said about eliminating soda and fast food, etc. It’s all printed out and on my walls haha. I am very big on your quote “Do not live to eat, eat to live” with your name at the bottom, & it has helped me very much. I’m doing soo good now! Thank you to you and your husband! Bodyrock tv has changed my life, I can’t wait to really have this six pack. I’m working hard and looking forward to the next video. Keep in touch.

Love, Brianna

p.s. good luck to charlie!!

Hi Zuzana,
First of all I love your site and thanks for the videos and tips shared here. You have an awasome body and we get motivated by it. I saw your site yesterday and couldnt resist posting my regards. I could not wait any longer to start the workout, however most of the comments are from females, hence I would like to know if your programme is specificalled designed for women or even men can follow all the workout routines….

Cheers and Good Luck,
Joie (27/m)

Hi Zuzana,
I am very impresed with all the variety of workouts you have everyday, I was wondering how do you come up with them, and how do you combine them for each day, do you research or something you come up on your own?? And it said somewhere on your website that you are a certified personal trainer, do you still train at the gym?

Hi Zuzana,

Congratulations on the success of your site :)
I found it a couple weeks ago and leave your page open ALL the time.
I’m always checking for new posts everyday.
Loving the daily workouts. Short and effective.

Keep doing what you’re doing.
We appreciate it!

Zuzana, I’m from Brasil and I’m here every day. Thanks for you. You have changed many peoples here, include myself. With your vídeos I got fit. Don’t stop your daily workouts. You do a great work. Thanks a lot.

Hi Zuzana,

i haven’t been working out for 3 days because i was too lasy. i feel terrible now.
i finally got my airplane tickets to south africa so now i’m felling up again and i’m ready to workout hard!!!!! i think i’m not gonna take any break for the whole week, starting today. i think i had enough rest. hehe

what’s going on to you dog? why is he going for surgery????

hope he’ll be ok.

best, LisaG

Suzana are you tall ??wich is your hihgt?

Hey Zuzana
Your videos are great and you look gorgeous !
I try most of them, sadly I´m not that fit … but I try it … and it becomes better and better.
It´s a peach that you post the several parts of the exercises in photos or scribe it under the videos. Could you do this also for the Warm Up-Routine Video ?
To close … what brand is your skipping rope ? Orca you give me an advice. Unfortunately I have one that is too thick and too heavy … and I think it´s because of that, that I snag on it ?!

Thanks a lot and all the best wishes!!!!
Mana

Hi Joie,

thanks for the comment, anyone can follow my workouts. Exercise is gender neutral :)

HI Elina,

I have got my certification, but I don’t really want to train other people. I just like to use the knowledge for my own fitness. I don’t train at the gym. These workouts that I am posting are the only ones that I do.

Hi Chris,

welcome to my blog :) Well I think that I would wear tuxedo in my workout only if we triple the amount of visitors again in one month from now :)

So I currently weigh about 150lbs and im about 5’6″ and im trying to rech 200lbs.. and build muscle as fast as i can naturaly how can i do so?

Hey Zuzana,

Thank you for the video of the day and for this amazing website! It’s very helpful.

I have a question for you… Are there any exerices/workouts that would help to increase a woman’s breast size? Or is there anything specific that I can eat that would help?

Thank you :)

hey,

i just did the workout now, but my left heel is hurting badly. i don’t know why, it’s been 1 week now. but i don’t remember hurting myself against something. i couldn’t do the jumping jacks properly. i feel like my today’s workout was nothing.

i did 4 rounds and 30 jumping jacks in 15 minutes. but i’m not sweating, i’m not out of breath…

best, LisaG

Hi Tiffany,

all I do is that I write down everyday what I do. There is the name of the workout, exercises, reps, rounds, or if it’s a time challenge. I write down my score for the workout and I make a little note about the intensity of the workout. You can give it a mark from 1 to 5 (5 means very intensive). If you repeat a workout that you did before, you should try to beat the old personal best.

Hi Arch,

I am glad you liked it. I am back to 5 pull ups :) because I haven’t been practicing. So you can’t do any skipping hey? I could probably challenge you in some brutal cardio ;)

Yelena,

We had to have Charlie fixed because one of his testicles was way bigger then the other which caused us major concerns that it could be a cancer. The doctor told us after the operation that it wasn’t anything serious at all, so now I feel bad that I had his balls removed, poor boy. He is laying on his blanket and looks totally miserable right now. He doesn’t even want to eat and Cali is such a hyena for trying to eat from his bowl :)

Emilia and Zuzana,

yes, eating small portions works :) I’ve always been too weak to follow any kind of diet, but I always wanted to be skinny or at least not fat ;) So I have been eating small portions of food, but I eat everything I like. Meat, creamy soups, cookies, chocolate, but in smaller portions than the others.
When I eat alone or just with my close family I eat from my own plates. Honestly, I bought some plates that are a bit smaller than the usual size (but bigger than kid’s plates, of course) and this way I can eat a full plate of food like the others ;)

Hi Zuzana , another great vid , can’t say theres ever been one i don’t find fasinating ! Any how just a quicky … kettle balls , medicine balls , stability balls and even kettlebell which i recently found out on utube (wow a monster bat) Do you use these regular in your weekly training .
Have a great weekend , i was off to my spining bike class but got a little drunk last night so missed it …oh well sometimes we gotta let our hair down ….

Cyasssssssssssss

Hi Adrienne,

if you keep spreading the word, then the next month I will do a workout in tuxedo :)

Hello
great workout as allways… I do coun’t on you working out in a toxido haha…
I’m following your 6 weeks summer fintness programm now- 3rd week and I really manage to make more reps every week! It is a great motivation, and my body just changes from day to day, I’m SO SO happy about it – thanks!!!! No other videos can really compete with yours, cause you just have so many different and hard exercises, it’s heaven for everybody who works out!

About the food – I’m not the type to eat small portions more often, I tried it and it tuned out I was just eating too much (I need the feeling of a full stomach :) )
That’s why I changed to eat healthy and maybe try to separete proteins and carbs…
Anyway, I think if I am training at least 5 times a week your excersises, I can’t get fat!! As you said it on your site – if you’r getting faster and stronger you can’t get fatter :)) I loved that sentence!!
Best,
Barbara

Hi Neil,

My workouts are mix of strength training and cardio and are very intensive and physically very challenging. If you decide to try them, be careful because it might be hard on your knee.

Hi Zuzana, I’m getting very frustrated with one thing. I think I’m making good progress and I am very strict with my nutrition, I’m 5’5″ and I’m 9 stone 57kg. My body fat is quite low coz muscle definition is good, can see 1st 4 abs. But to be honest it’s been like this for a while. It’s hard to see any difference. I have one last hurdle, water retention!! I drink 4 litres of water a day, watch my sodium and make sure i get enough potassium and magnesium, but around my lower abs, bum and thighs is a problem. How do you overcome water retention? Coz it hardly fluctuates with you day to day? Maybe you’re just genetically lucky! Can you suggest anything else?

[...] Original post: Abs and Cardio Workout | Fitness Advice, Workout Videos, Health … [...]

Hi!

You “little” webbsite is one of the BEST anf most inspiering websites on the net! No kidding. A healthy lifestyle with tough workouts – were the hoast actually Do the workouts and not just write a book about it – is what everybody wants. I hope that you will keep this an open website and not add memebrships and so on. I surf here everyday to inspire myself to workout. I also love that your workouts are homebased – hey, there goes the excuss to not have time to go to the gym. At home its alsways possible to fins some time. A request from my part is more healty eating videos. To get results I read that 80% is about healthy diet. I ve just starte dto eat clean, and I love to see some more receipies, or even strategies how to eat clean when you eat out and so on.

Kind Regards and thank you for enriching my life
Abban from Sweden

Also, is there an introduction of you and Fredric? I’d love to read about your background. Who you are. What you do. Zuzana – were are you from? You have a cute accent. What is your traning backgound. Were are you filming? Looks like south europe?

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hi zuzana , i like all your programes its help me i folling all your video .

Hi Marianne,

I think that you might be little too strict with yourself. I really believe that people who are more relaxed about ”nutrition” are not only happier, but also make a better progress. I don’t have problem with water retention (only little bit during my period) and I believe that it’s because I am following the very basics. I do my strength training regularly, and I eat small meals of a good quality (I don’t care about the ratios of protein, carbs, and fat), and I drink enough water. These basics will work unless you have some other health problems that might cause the water retention. When I was 10 years old, I was in hospital for a few months with my kidneys and my whole body and face were swollen. My mom would make herbal diuretic teas for me to help reduce the water retention. Doctors can tell from your blood tests and urine if there is something that causes you the water retention, so it might be not a bad idea to have this checked.

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Zuzana, What kind of jumping rope do recommend? I need something durable and preferably eco-friendly.
Thanks.

Wow, you have an amazing body. Maybe I will find the determination to get mine like that. What do you to keep the fat off??? I really enjoy your site and workouts. Thanks for sharing.

I meant, what do you eat to keep the fat off? I realize the exercises you do burn a lot but was curious about your diet too. Thanks.

i just finished the workout — i Love it & i also love your jeans i was never into wearing skinny jeans b/c never thought i ‘d look good in them my body has changed in such a positive way — i’ve lost like 3 inches (don’t have a scale but) next time i go shopping i’m definatly going to have to try them out. i did 7 full rounds of this workout in 14:50 !! Im SO proud of my self.

Hi Z&F!

Love your jeans, btw, very hot! I look forward to having abs like yours, altho my body fat is pretty low, and has been even lower, I still don’t have great abs like yours, but I’ll always work for it, :).

I did this workout today, I’m getting a lot better at jumping rope now, lol, the first round was very slow going cuz I kept messing up but the other rounds got much better. I also had a technical difficulty with my jump rope and had to take a few seconds to fix the handle, anyway, enough of my excuses. I did 5 rounds and 26 jumps.

Thank you both for these awesome workouts, they have made my morning workout so much more fun, challenging and sweaty, :) !!!

Ruth

Please give Charlie loves of love from us. Poor sweetie and his poor enlarged testicle. Don’t worry too much about having his balls removed, you just prolonged his life. That’s what I read anyway. From an ethical/moral standpoint, I understand! The balls are man’s greatest treasure! BUT with all the homeless doggies running around everywhere (hopefully in Malta there aren’t any), you don’t want Charlie having pups. 1 out of 4 ends up homeless. I guess those are American statistics, but still…

He’ll be up and running in no time :)

And how can I forget to add: you look stunning working out in those jeans! I love the tuxedo idea. I’ll be spreading your site even further, so I can see that! haha

Oh my god, Zuzana. This workout killed me. My abs haven’t been this sore in a while and that’s not even the worst part (not that any of this pain is bad). My tail bone is insanely sore! I went down to do another set of these crunches today and my tail bone wasn’t having that. I really need to build up a tolerance to ground crunches again. I relied to heavily on hanging leg raises.

Oh and a fitness challenge is all good. Might I add that I am an ultra-marathon runner ;) I’m game for whatever you want to challenge me with. Minus jumping rope of course. :)

I am so glad you explained the technical issues – I thought it was a problem with my computer!

I visit your site every day, just looking for little nuggets to stick into my own daily workout, and I always do your “challenges.”

Your site is popular because you have shifted the focus of exercise from fancy equipment and flashy television commercials. On Bodyrock, the focus is on EFFORT, and pushing yourself beyond your limits.

I fully endorse the idea of being in oxygen debt as you go from set to set, sucking wind as you try to crank out reps and fight hypoxia. THAT is the key to this whole philosophy. Anyone can see from your videos how you talk less and less as the workout proceeds, and that is how it should be.

Keep going! You guys are awesome!

I love your workouts and I’ve been trying to incorporate some of them into my routines at the gym. I’ve been working out off and on for years and I don’t seem to get results all I get is sore. When I’m motivated I may go to the gym three times a week and on the days I don’t go I run or do stuff like your routines here. When should I start seeing results or do I quit too early before they start coming.

Ahojky Zuzko, kdyz se na tebe podivam jsem rad, ze jsem cech. Slusi ti to, jsi cilevedoma a pracujes na sobe. Jen tak dale…

p.s. jsi nekdy i v Cesku?? Diky, Tom

Hey Zuzana,

which one of your exercises are best for shaping the lower body? because that’s my biggest problem area less than my stomach. and what’s best for triceps?

Hi Zuzana,

I will try this workout during today’s (Saturday). Hey! I workout in jeans once in a while. Of course mine don’t fit quite as tightly. 8-)

Best wishes,
–Chris

Hi Neil Meiskey,

I at one time worked construction, but injured my back and the doctors wanted to put pins in there! I rejected that one and went with building my core instead.

Zuzana’s workouts can be really good for building strength and endurance. But, she really likes to hope around so be careful of that right knee! 8-)

Best wishes,
–Chris

Hi from Toronto!

wow! amaizing body, great work , keep going!

Just did 4 complete sets of jacks without the rope and 3 sets plus extra 25 of modified v crunches (just staying centered, not side to side a lowering my legs each time) in 15 mins. This was a killer for me Z, the crunches are torture.

Hi great workout again. What could be done if your rubbish at skipping like am?

Hey Zuzana

I am going to cut to the chase here, and skip the part of me gushing how great you are (because you really are), but I wanted to suggest something. I tried this type of workout before, and basically what you are doing is three or four different exercises starting with high reps. For example 75 pushups, 75 sit ups, 75 squats, and than 50 pushups, 50 sit ups and so on. Of course this could be a variation of any type of exercise, and it can be as many exercises you think you can handle. I know it definately made me sweat, and martial arts fighters use this technique as well. I just wanted to know your take on it?

Best regards
Natalija

Zuzana, I love your workouts. Congrats on gaining such a large following…I’ve posted your workouts on my facebook page and it always get a great response.

What a great idea you had to show us your workouts and let us join you! What caught my attention was the fact that you were really working hard, your workouts are old school and tough (I don’t really care for workouts that require too many extra things), and I love your accent! :) And of course, you body is killer, my God!

Keep posting and sharing with us. We love you and support you! I’m an avid HIIT participant so your workouts are fun to integrate with those workouts as well.

Take care,

Mimi

Oops, meant to type hop. But, maybe Zuzana really likes to hope as well…I mean you own a Tux girl? 8-)

–Chris

I follow your blog daily and I am still checking the apple application store daily for your bodyrock.tv app to be reinstated! Any word on when that might happen??? You are my absolute inspiration and I inform EVERYONE that I talk to or meet all about you and your website! I have ALL of your excercise photos loaded onto my iphone with the proper techniques so that I can follow your workouts daily! People are always asking me where I get my workouts from and as always I say “ZUZANA” at BodyRock.tv. I just would really love to have the iphone application back so I can follow along with the videos. Thank you again for all the amazing motivation that you have provided me in my life! Good luck to Charlie as I too have 4 dogs who are my total package of family! I understand how much they mean to you so I hope he recovers and feels much better soon!

Your biggest fan,
Christine

Wow, ok i will try those 2morrow. I really need to focus and isolate on my abs because I have a gr8 body except for the superb abs that you have. I have excellent pecs, biceps, tris, etc. but not much abdominal definition. You have incredible abs tho, they are very sculpted. Thanks for the vid, I’m definately going to try these exercises tomorrow morning.

Quick question. Do you work out your abs everyday, or should I try doing this every other day? Is it possible to overtrain your abs? Thanks Zuzana!

Hi Zuzana,

Yesterday I had my ARD, so today I did this workout and I have finished 6 rounds in 15 minutes. Jumping jacks with the jump rope was the hardest for me! And crunches was not the easiest either!
Great short workout!

Hope Charlie is OK – hugs and kisses from me to him!!! Poor little boy, everything will be just fine.

Have a nice sunny Sunday, here is beautiful for hiking around…

enjoy,

Tina

Ey Zuzana!
Love the website, you are my fitness guru! I visit your page everyday, eventhough I’m from Spain and my English is not that good :). I have a question I would love that you response, please.
What are the best exercises for the lower abs Britney used to have in her video I’m not a girl not yet a woman?? Here is the picture if you dont know what I mean:
http://www.gobritney.com/displayimage.php?pid=32078&fullsize=1

Im dying for those abs since I saw the video.

It is incredible you have that body with only 15 minutes of workout per day. But I’m just a little worried about getting huge muscle and a big back like fitness woman competitors :(.

Hope you answer my question.

Lola

awesome work out! really love the routines that focus on abs, then a break with jump rope, cardio. I couldn’t jump rope before this site…:( now I’m up to 75 jumps:) . thanks for talking about eating, I’m just skinny and have been wondering if I should start a food track program to track protein, carb fat cals. I wear a Hrate monitor so I track my progress with conditioning, cals burned which is really interesting, I have been able to train more in 95% of my H rate since doing these short programs so good to see progress like that. I do your work outs in the am, by 5:00pm I tend to want carbs like crazy! wondering about ur opinion on this? what could I change during the day so I don’t want a bad carb fest while cooking dinner, ya know reaching for cheese and crackers, grazing while cooking?
Thanks so much!

Thanks for your reply. You’re probably right that I’m being too strict with my diet. I have to admit a slight fear of carbs, but I tend to be sensitive to them, and i’m terrified of putting all the weight back on (an irrational fear cos this was 5 years ago now). I do have an underlying medical condition (a type of arthritis), but I don’t think it would affect water retention (although the medication for it might). I could try drinking some nice herbal teas. My kidney function is checked every 3 months with the meds, so I can keep a check on them.

I know that most of my mass is muscle cos I eat a plenty of protein. Maybe my body is too acidic with all the protein. It’s just so frustrating when you can’t break through a wall! Maybe I make too much oestrogen. When I was on the progesterone only pill I didn’t have this big a prob, but now I’m off the pill so the hormones prob fluctuate more now. Apologies for the “thinking out loud”. My problem is I think too much and get stressed about it. I’m a registered nurse too, so I prob know too much about the body, so obsess over it!

Anyway, thanks again for your suggestion :)

Hey..i was wondering why my videos werent working and what not!
SO glad i came on this beutiful sunday morning to see you in your SKINNY JEANS lol!!!
so i missed the past 2 posts…but i have written down some of your workouts in my little work out notebook and rely on those when i do not have computer access…so…you are always with me in that sense…

CONGRATS on the increase in visitors! i hope they are loyal as the rest of us are…
judging by how you motivate us to get our asses in gear…i dont doubt that one day you will have to eat your words and get yourself a TUXEDO!! LOL…

keep up the good work and all the best!
never a dull moment on this site…never lol!

Hallo Zuzana,
i just have found your nice web sites. I would like to start to do something for better feelings of my body and to find the balance between body and mind. You look great so it means that your excercises work :-) I would like to follow your advices and tips. I would like to ask you – aren´t you Czech? If you would have something in czech language, it would be fantastic.Thank you for your answer.
Wish you a beautiful day.

Thanks for the workout. I did 7 rounds and 50 jacks and 10 crunches in 15 minutes.

Hi Martina,

I am Czech, but I keep this site in English so that it’s open to the whole world. Most people have a basic enough knowledge of English understand my posts and leave a comment. I have noticed that Czechs don’t like to use their knowledge of english, which was hard when Frederick lived with me in Prague. So my answer is: I will absolutely not write in Czech language even tho I love my country very much. I don’t like when people are separating themselves from the rest of the world by not being willing to learn the one language that allows all of us to communicate with each other.

I will be happy to give you my best advice when you need it, but the posts will always be in English. You can also use the Google translator to translate my text from English to Czech (or any other language)

Hi Zuzana,

I love your workout videos!
You are already in GREAT shape.
How long have you been workingout?
If you don’t care to let us know what weight where you at when you first started workingout?
How long workingout did it take you to get your body as tone as you are today?

Take Care,
Charles,
Marshall, NC
USA

The reason why you have more visitors is because your website is awesome and so are you!
I visit you everyday! Your a great motivation! :)
Take care Zuzana!

This is a two-part question which may have been asked in a previous post. But I ran out of time reading them (of which I love to read by the way). Can jumping jacks be done without the rope yet be just as effective? Hi-knees for example, would that be good enough to improvise? Or is there a cardio variation you could suggest or even do in an upcoming video? Let me know. And could you also touch on those of us that have a cheat meal or two during the week? I’m feeling pretty guilty for pigging out last night…it was a late dinner at that. I’m pretty consistent 5 or 6 days a week with eating small portions often, but it seems like my cheat meal sets me back some. Maybe you could suggest a good recovery workout after eating bad on a cheat day.

Hey Zuzanna,
Nice Workout, i did 7 rounds, plus one more round of Skipping and 5 Crunches, but reading closely afterwards I noticed you said “you count a rep every time you land with your feet wide apart.” Oops, I counted every jump, so i only did 50 instead of 100 Jumps, which might explain why I have so many more rounds than you :)

Hi Candie,

you can do jumping jacks instead, but doing them with the jump rope requires more coordination which works more of the small muscles. I love the jump rope, it’s the best cardio equipment :)
Everyone likes to have some treat like chocolate or cake every once in a while and if you eat just a small amount of it, then just enjoy eating it and don’t allow yourself to feel guilty – that’s my advice. Overeating is something else, that’s not cheating, that’s just dumb. I know that’s sounds hard, but that’s how I would explain it with passion :) I think that it’s better to have a small piece of chocolate then overeat with couscous and chicken.

Hi Marianne,

I don’t even know what you are talking about :) it’s too much information.
That’s something that my mom would always tell me that doctors and nurses know too much which creates destructive thinking :) What if you allow yourself to let go of all that stress around your diet? I am sure that some kind of meditation would help you go through.

Hey Zuzanna and Frederick,

You do not need to post this. Just wanted to let you know that I recently posted about your site at another workout site that I love and it has thousands of users. Many of the women there have been checking out your blog and they LOVE IT!!! It has had 1470 views so hopefully I was a part of getting more users to your site. Here is the site and my post.

http://www.thecathenation.com/forum/showthread.php?t=269617

Take Care and keep up the great workouts!!!!

Hello Zuzanna! Congrats. I am one of your newcomers. I think that maybe part of the reason for the huge jump in numbers might be because your site was posted on a fitness forum which has a huge following. Thought you might like to see the post. http://www.thecathenation.com/forum/showthread.php?t=269617
I am loving your workouts, especially because they are nice and short which is perfect for me because I just started homeschooling my son and have not had the time to workout.

I’m from Québec!! I love what you’re doing for us!! I’m waiting for your DVD!! I’ll be the first one to buy it!! you really inspire me, you are amazing!!!

HI Adina,

thanks for sharing the link. It’s so nice to see that people are talking about our blog :) I hope that you will enjoy the site and my workouts!

Hi Laura,

I have checked the forum and read the threads and I am truly moved by this. It’s just amazing that people are talking about bodyrock :) I registered as BodyRockTv and I wanted to leave some reply, but then I didn’t know what to say, so I dropped it :) If you go there again, can you please tell to all of those girls big thank you for me?

Hey Zuzanna (In Jeans lül)

This site rocks really.Free Workout videos that is not normal^^

Now i have 1 Question Im 17 Years old. I have used your workouts 1-2Months along and withe some diet Tipps from mi mom.I have some pics off me befor i have started your workouts now i have made new pics you must really see that. Your Abs rocks. But i dont can find here a Forum were I can post mi pics hümm.

Im using your workout 4times in the Week I want to ask u if I’m able to do a video where’s your tasks is in it?Can i do that?

Sorry mi English is not really good,im learning it in Germany in the school.

Hi, I just re-read my previous message lol :/ I don’t even know what I was talking about, sorry :) Guess that at the end of the day controlling my stress is a big thing. It just takes someone to point it out to you, for you to realise the problem. Thanks. Look forward to the next workout.

BTW did the 600 rep workout today at last… 33mins 58sec … crunches were a killer!!

Hi! Zuzanaaa! You look gorgeous ;D jiji
congratulations! and thank you again for shared all your wissdom with us ;P

i hope you can read all the comments i love bodyrock.tv !!
i’m fan!!!

Hi Zuzana!
Just wanted to say thank you and I love love love your site. I am almost 28 and have decided that I want to feel good about my body and my health. I am getting married in
May and while my whole family is focusing on losing weight, you have inspired me to instead focus on my health and beginning a healthy lifestyle. I started with this workout today and I must confess it really kicked my butt! I alternated it and had to do just regular jumping jacks and I also had to put my legs down in between the v-sit things…. wow…. still so hard! I was only able to do 5 rounds! Even still I want to keep up with it. I must confess that I hate exercising, so finding your 15 to 30 minute workouts has been a godsend, as that is the maximum amount of time I can spend working out without getting bored! Thanks so much! Keep up the amazing work!
Crissy

Hey!

I forgot to post my results for this workout yesterday…5 rounds, 25 skips, Lululemons and 6 whip marks on my arms from screwing up so much.

Ashley

ok so I lost track of the time because I didn’t set my timer right. I did like 7 rounds in 25 minutes, which I think was bad, but the rope kept getting tangled, and I had to stop so much :s

HI Yelena,

thanks for your thoughts on Charlie, he feels way better now and seems to be more loving :)

Dear Zuzana, your sessions are inspiring. I have learnt a lot, used some, have increased knowledge significantly. Some of your exercises are too hard for me, although I regard myself as extremely fit. My age (61) is not the excuse either.

The only comment I wish to make is to avoid overtraining. What time do you take off per week from exercise?

My plan is generally to have one or two days off a week to give me recovery time. My competitive running comes first, and exercise sessions support my strength requirements for the running. I do pretty well and I’m very fortunate to have such good health.

Thank you for your wonderful openness!

Zuzana is about time you do a DVD excercise BodyRock by Zuzana. Available around the world. Think about it…

[...] here: Abs and Cardio Workout | Fitness Advice, Workout Videos, Health … Share and [...]

heyy , this looks really nice :) im looking forward to test this workouts :D!, keep up the good work :D

RE: your comment regarding grains….wondering if you are open to reading “Grain Damage” by Dr. Doug Graham. From my experience you seem to be headed in that direction. Keep up the good work…I enjoy following your workouts. ( -8

hello again!
I did 5 complete rounds in 15 minutes. I don’t have a jump rope yet so my jumps were true jumping jacks. Thanks and see you next time! Happy Thanksgiving to all!
Nilds

Hi Again

I’ll try not to post twice this time sorry (having probs with the site or my computer don’t know which)! Thank you for this one, I completed 5 sets in 15 mins after a 25 min run. I can’t imagine doing it in jeans though that must have been mega uncomfy – congratulations to you both on the success of the site.

i redid this workout after realizing i counted every jack as my foot touched the floor instead of everytime they touched the ground at a wide stance. anyway i did 7 full rounds in the 15 minutes. still love the workout & i have to say pull ups work the back of the arms A LOT better than 50-100 tricep push/kickbacks or atleast in my experience but both in one workout is a great killer(i made up a workout w/ loads of intense moves).
Can’t wait for the next workout!

nádherná videa..pěkně Zuzko

haha. I’m so happy for you Zuzana. I’ve been coming to the site for about 6 months now, finding new workout tips and learning about health. I’m ecstatic that your site is doing so well because you deserve it so much. You actually do the workouts instead of telling us to do it which makes us work harder to match you.

Keep up the good work you two! You’ve got many fans who love the work you do.

-Dave

HEllo!
You have a really nice body! and I love to watch your video. It’s very easy to follow and very very useful! most of all, your body motivates me to work out harder.
Just wondering, how tall are you? sort of a random question, but i just would like to know bcuz i just wanna get the idea of if i can ever get a body like you hahah

Hi Alison,

I am 166cm tall.

I found you on youtube…I just started working out again after being a cheerleader in high school for a year and then I quit because I hated the girls and now that I have been out of high school for almost three years, I have gained a lot of weight. I was 95 lbs in high school and now I weigh 143, I also had an eight pack in high school and now I don’t have a two pack..lol…You are amazing and I look forward to doing these workouts everyday!! I want my abs back for Christmas!! I’m tired of my boyfriend telling me that he hates my stomach!!
Thanks,
Kayla~*

Being new to jumping rope I floundered around and no way could do with jumping jacks…but just did the best I could, lotsa restarts!!! :) Figured I wouldn’t time it but instead would go til I’d had enough reps or couldn’t do more…still a great little workout. The ab crunches are way cool…feeling much more aware of my core after less than three weeks. Love the challenges..and I WILL get to the jumping jacks very very soon, I promise!

Greetings Zuzana!

I just want to sincerely thank you for what you are doing :)
Im extremely happy to have found your site.
You should be really proud for helping so many poeple help themselves ( me included:) )

I hope you wont stop and hope you and your husband have a long and healthy life!

P.S. Im also a new subscriber (a really happy one lol)

[...] may also want to check out: Leg Magic Exercise Machine Works This Part of Your Legs : Fantasy …Abs and Cardio Workout | Fitness Advice, Workout Videos, Health …Killer Recumbent Bike Workouts « Metabolic Effect BlogPlayground exercises for a slimmer you | [...]

hey zuzana,
i am a 14 yr old and i really want to run track this yr and i just did your workout 4 beginers.so i was wondeering if i did this workout for a week if i would start to gain muscle and get toned abd stuff like that.

hey i just wanted to know whats that device called on your waist…that makes that beeping noise lol

Did this workout today…
I didn’t use a jump rope because i didnt want to wake everyone up!
and i am not the slickest at v crunches, so i kept my feet on the ground.
I did 5 reps of this in 15 minutes

Man I love this work out. I’ve been trying it once a week for the last two weeks and can only do three sets withing the 15 minutes but I’m slowly working my self up there.

Tried this one again, but later realized I should’ve been doing twice as many each jump rope session. OOPS! But it meant an extra dose of ab crunches, much needed :) Still no luck at jump jacks skip ropes, so just plain ones. Wound up about 20 crunches short of eight reps. I’ll have to try again when I get the right number of real jumping jacks in! The abs got really gritty!

hi!! zuzana i have a big question. Im from mexico and I´m a fan of yout site but a want to know. How can i get a six pack? Im 16 years old Im like you tall Im 166 cm. what workout you recomend me? i´m bad whit the inglish but i´m trying. i´ll wait your answer.

I did 3 rounds and half in 15 minutes! Fun workout thank you!

hi zuzana !
Really enjoy this simple workout, i’ve done 6rounds in 15 minutes (thanks to the power music !!!), it’s a nice workout for abs, thanks a lot for all this stuff !
See ya !

i have done 5 round and a half thank you zuzana.

better of wearing more stretchy pants than jeans man!

hello .. . i really love that jeans. ..

OMG, you have an amazing bod & attitude! LOVE IT! stumbled across your website and I am hooked!

I did this workout today and completed four rounds plus 50 jacks with the rope.

I am doing these workouts fove days a week and am loving them! Thanks Zuzana and Freddy

I did 5 sets & 40 jumping jacks with jump rope. plus 30 minutes of bodyflex & an hour of pilates.

modified j. jacks to jump squats
7 rounds + 43 jump squats
and 10 B for E

Hi everyone,

Did this workout today.. Within the 15 minutes I manages to complete 3,5 rounds and 12 crunches.. I decided to complete the 30 cruches, so I would have finished 4 rounds completely.. So I am happy :D

managed to complete 6 rounds plus 50 jacks.  but I counted each jump as 1, oops.  I was having so much trouble with tripping on the rope I probably would have only completed one round counting the other way!  ha ha

5 rounds and 25 jumping jacks. This workout wasn’t that hard in general, but the crunches were realy hard for me today.

Will do this one today. And agree with you Sabrina. Always loved seeing you in the workouts. Hope we will hear from you soon. Hoop all is weel and wish you a happy and healthy new year.

Hi everyone, I managed to do 4 rounds and 50 jump jacks.. Feels great and sweaty.. I am going to wait a litle wile, catch my breath.. Than 50 push ups.. 30 normal, 20 one leg ones..

Me again.. Almost stalking this workout ;D
Finished the push ups.. Also did 5 one leg squat each leg inbetween the 30 and 20 push ups..  my arms are like spagetti.. :D

Did this workout today… we miss you Z! God bless.

Thanks Freddy for keeping the older workouts up :)