Nov 22 2009

Fast Death Workout

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

I have to seriously start to work on my pull ups. I still can’t believe that I couldn’t do even first 5 reps without the chair! On the other hand I think it will be interesting to see how fast I can get my strength for pull ups back if I practice regularly. I decided to try Pavel Tsatsouline’s GTG method and I will do a few pull ups every hour or so. I will do that every day for a week and then I will let you know about my progress.  Since Malta is famous for being a great location for rock climbing, I decided to take advantage of living on this beautiful island and try this sport for the first time in my life. That’s why I really want to work on the pull ups. If you guys have some good advice for me regarding rock climbing, I will greatly appreciate your comments.

Fast Death Workout

The name of this workout refers not only to the length, but also to the intensity. Move fast, don’t take any breaks, keep moving! The time is going fast and you have to beat me.

You will be doing jump tucks, one leg squats and pull ups. The workout goes like this: jump tuck, one leg squat on the left leg, jump squat, one leg squat on the right leg and repeat the whole thing 3 times, so that you get 6 one leg squats total and 6 jump tucks. Then move directly to the pull up bar, or rings and do 5 pull ups. This counts as 1 round. How many rounds can you do in 15 minutes? Try to do as many as you can. I did 10 full rounds, one set of squats and 2 pull ups. Frederick did a full 13 rounds, but he substituted the one leg dead lift instead of one leg squat. It’ s important for all of these workouts that you make them work for you. If you can follow the routine exactly the way I do it, then great – but if you need to make some modifications, then don’t hesitate. The important thing is that you work hard and you enjoy it at the same time.

Have an amazing workout!

Zuzana.

jump_tuck

For the Jump Tuck try to get your knees as close to your chest as possible when you are in the air. We tried to do a picture of me in the air doing the Jump Tuck, but we just couldn’t take a decent picture, so on the photo above I am just showing the Jump Tuck on the ground. Imagine doing the same thing in the air and that’s the right Jump Tuck :)

one-leg-squat


One Leg Squat could be a hard exercise if you are trying it for the first time. If you can’t get your bum all the way down, then just try to do your best. You will get better and increase the depth of your One Leg Squat over time. If you have problems with your knees, then it would be wise to avoid this exercise altogether. Check this link to a previous video where at the end I show you two quick ways to modify this exercise to make it easier.

pull_ups

When you are using the chair for Pull Ups, make sure that you are not just pushing your body up with your leg. You have to really engage your arms and back to pull yourself up. What I find helpful is to look up.



Around The Web
  • L

    Rock climbing is great! Most newbies think too much with their arms and not enough with their legs. Our legs are much stronger than our upper bodies, so it is important that you focus on pushing up with your feet and placing your feet first as opposed to pulling up with your arms and trying to reach as high as you can. Flexibility is also important, since placing your feet first sometimes requires awkward positions. Keep your waist into the wall when you are tired so that you can “rest” for a moment. Good luck! Try some various routes if you can.

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

      Hi L,

      thanks for your advice! I didn’t realize how important the lower body is in this sport, but it makes sense now :)

  • bohdana

    What do you recommend me to do if I don’t have anything to use for pull ups( no rings , no bar)?
    thanks
    Bohdana

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

      Hi Bohdana,

      you can get those power bands or power cords that you can hook in a door or you can put it under your foot and pull from the ground up. These are very inexpensive.

  • David

    I am so glad that I found your site; it truly rocks! I dusted off my old skipping rope and have been paying very close attention to your various routines. The exercises are simple and effective; they target core stability whilst building dynamic, useable strength, and providing a terrific cardio workout. If I had to choose one word that describes the overall effect this type of exercise has on the body, it is “wholesome”, as is evidenced by your personal physique Zuzana. I quit the gym and will save about $1500.00 a year which I can spend on my wife and two year old daughter, all thanks to this site. I truly hope that your site develops a huge following because in my opinion it deserves to. Personally, I am doing whatever I can to spread word of the site to my friends. Thanks for everything so far; I look forward to every new routine.
    BodyRockOn

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

      Hi David,

      thank you for your support and for spreading the word about us :)

  • Debrina

    WoW, this is a great workout. I will try this one tomorrow. I have to modify it because I don’t have anything to do pull ups on. I am going to do push ups instead. I will let you know how I did. Thank’s Zuzana

  • Kayla

    Hey Zuzana,
    I have been following your site for a while now, and I want to say I love it. It’s really helped me stay motivated with all of your different exercises. I just have one question though, what all do you write in your little notebook?

  • Tara

    Hello,
    I just want to say that you look amazing and have inspired me. I workout regularly and have for years but lately I’ve suffered from burn-out. I need something new to get me motivated again. Your website is EXACTLY what I need. I love having routines that are already put together so there’s not a lot of thinking on my part. Using your programs are like having a personal trainer. It’s very helpful to watch the videos and see each exercise. I’ve used books in the past and it can be difficult at times to know if you are doing the move correctly. Thanks so much for this wonderful resource.

    Tara

  • Piotrek

    Rock climbing is awesome, and addictive as hell, be sure to try it. Also, get a partner experienced in it, it will save you alot of trouble. Maybe there are some groups where you live?
    Climbing will help you with pullups, and pullups with your climbing. Its a very Zen thing ;)

  • Christy

    Hi Zuzana-
    I know that you are pretty direct in following the 6 meal a day regimen as far as diet but are there ever times especially now that the holidays are here that you eat things that maybe aren’t the best for you. I just wanted to ask you if there are times when you splurge and have certain treats. I eat nutritiously throughout the week (about 5-6 small meals a day)and workout 5 days a week but have a hard time resisting temptation every now and again. I am trying to lose weight and get back into shape from having my fourth child and am wanting to see great results but have a hard time completely eliminating any sweets at allyet after I eat them I feel guilty and feel as though I need to work off the additional calories I consumed. Any suggestions or advice I should take as far as that goes?? Definitely doing this workout tomorrow. It looks like a challenging one:):)Thanks so much

  • Iris

    Hello Zuzana,
    hey I am just om my way to work,but before I had to look for your new workout.I am a big fan of your workouts and about your attitude to life.I found your site a few days ago and since then I have changed my lifestyle too.Before I was practising it only with half the intention.But you really gave me a big motivation and a great pull forward.Thanks a lot.Greets from Germany.

  • Johnny

    hi Zuzana,

    i was struggling on the pull up as well when i started strengthening training, pull up is a whole upper body mechanism, the chair was a good idea to help, but it does not give significant improvement to reach for full body pull up. i more or less has the same body frame like you. i am lean, but i need the strength, so i switch to pull up machine/ rubber tubing / springs to perform pull up. alternative to help on that is the rowing machine, you can also tie a rubber tubing and pull it while sited, last option is a reverse pull up, stable a barbell bar over 2 chair with height 3 feet above the ground, then pull your body up and your legs are lay out straight on the floor. i manage to perform 12 rep of 3 sets now with the incremental training.

    i like your website, especially on the clean eating topics. it serve as good motivation for many people as well, good work done!!! ;-)

  • Kindra

    Wow! A jump squat and then right into a one leg squat! Very impressive!
    That move alone should make up for the fact that your not happy with your pull up numbers right now!
    We all know you’ll be rocki’n out high pull up numbers in no time!
    YOU ROCK! :)

  • http://none Da_BASS

    I wish to notice to you that pullings up on rings more hard than on a horizontal bar therefore 5 times for such beautiful girl are completely not bad result.
    If you wish to learn to do more repetitions, use a training apparatus for the top draught with weighting hardly more than your weight. The truth after such employment your back and shoulders will grow in sizes :-)
    Forgive for my English.

  • Sashi

    For people who aren’t able to do one leg squats a great method is to do a progression squat.
    Depending on how tall you are you can use a bench,chair,box or step behind you.I’m rather short,163cm,so I prefer using a step so I can get my butt lower and have more of a workout.

    So basically you want to us “sit down” on the bench/step(whatever you decide to use)slowly then once you reach the bench with your butt stand back up.The bench/step provides some support but can still be really difficult and you will feel the burn in your leg.

  • Lang

    Great Work Zuzana!

    I must say, I love your work out videos and the tips that you give. They have helped educate me in different workout routines that I can do to help tone my body, build muscle, and get into an overall healthy and in shape life style.

    I began following your website and reading up on more of the info. I’ve learned a lot and I keep learning and that I thank you for.

    The videos are great quality and I hope you keep them coming, they really do do a great service to society. Perhaps you can get your own workout TV show Zuzana. BodyRockTV hosted by Zuzana on channel 12 at 3pm in the evening :) sounds good to me heh :)

    Unfortunately I don’t know much about rock climbing, but I do have a question for you:). I’ve been trying to go through all of your workout videos,(there is quite a lot of them, and I haven’t had the time to watch them all heh) But I haven’t been able to pin point the exact workouts I should be doing, to tone my core, and to work on my lower mid and upper abs as well as my obliques. I do want to build muscle, tone and strengthen them, any advice?(23 yr old male 6’2 175lbs).

    Thankyou in advance Zuza :)

    Thank

  • damqnski

    Hi Zuzana! I’m 16 and 5’9”, 140 pounds.I workout 5 times a week and sometimes in weekends.At the end of this month I make 9 weeks on Warrior Diet by Ori Hofmekler. For the last 2 months I lost 6-7 pounds of fat and now I’m really ripped. In the beginning of December I want to start some diet plan and workout and after 4 months(March.2010) to be 160 pounds(only muscles). Can you recommend me something? I don’t wanna take any supplements.

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

    Hi Zuzana,

    Lots of sea cliffs and boulders to climb on Malta, Gozo and Comino!

    Unless Frederick has climbed before I would suggest you two take a class before climbing.

    Forearm and grip strength are also very important.

    The rock on Malta is probably mostly Limestone and will require specialized hardware meant for it.

    But, I imagine you already know this stuff.

    I mentioned you folks had moved to Malta to a friend who lived on Gozo years ago and his comments where the place is great for Rocking Climbing during winter and Scuba Diving during Summer.

    Good luck,
    –Chris

  • Mugur Bogatean

    Pretty girl, great body, lot of work, determination, teaching others, my respect 4 you Zuzana.
    about climbing: use your legs 4 pushing instead of pulling with arms. train your arms to block for few seconds in the middle of pull up

  • http://www.insidehealth.webs.com philip

    Hi Zuzana ,

    I just gotta say i made your breakfast cake ..WOW WOW WOW …..AWSUM ! and you know theres so mny varying ways to add things . I may try a few plump juicy raisins mixed in with the base mixture. Some good healthy ingredients in there i shall have sum now after my green smoothie which dose’nt taste as nice as your breakfast cake but it certainly makes your eyes sparkle when you drink it haha !!

    Have a lovley day and thanks again , how one reciepe can make a huge difference to a morning !!

    Keep going with those pull ups !!

    Love and light
    Phil x

  • Tina

    Hey Z.,

    I did very very good workout today! I modified a little this workout, cause I don`t have nothing to pull myself up.
    So I did 6 rounds and 2 reps of first part of these workout (in 15 minutes):

    First part (lower body) – copy from you:
    - one jump tuck
    - one leg squat on left leg
    - one jump tuck
    - one leg squat in right leg
    ————————————> repeat this 3 times

    Second part (upper body) – my modification:
    - one dive bomber push up
    - one push-up on knees on left hand
    - one dive bomber push up
    - one push-up on knees on right hand
    ————————————> repeat this 3 times

    ———————————————————————————-> 1 ROUND

    it was great! Brutal, lots of sweating…

    You should try it. :)

    Have a nice day,

    Tina

  • lisaG

    Hi Zuzana,

    unfortunatly i can ot do the pull ups. the old tree in my garden is still not strong enough for me. LOL. and i can’t buy any equipement since i’m leaving to south africa soon.

    i just wanna ask you; when are you gonna post some new diet videos??

    with love, LisaG

  • kxbc

    To improve no. of pull ups in a month, a fitness magazine recommended the following:

    1. Do as many pull ups as you can.
    2. Without resting, pull yourself up and slowly let yourself down in a count of 10. Do this 3 times.
    3. Without resting, do 12x seated row.
    4. Repeat steps 1 to 3 2 more times.
    5. Do steps 1 to 4 3 times a week.

    I did it for 4 weeks. Managed to increase my pull ups in that period from 13 to 16. Maybe it will help you too.

  • Chloe

    Hi zuzana, I love it when you name your workouts, as opposed to ‘Workout of the Day’. I’m going to do this workout and post my results soon.

  • http://www.amazontotalbodyworkout Soeli Devane

    Zuzana,

    I love your website, i teach a combat conditioning class 5 times a week and used explosive drills like yours, similar style to! its nice to know that there are other girls out there training hard and feirce!

    Your Body Rocks!!

    Peace Soeli x

  • Carla

    EVIL WORKOUT! and guess what? I loved it!!! Well, love… let’s just say that it had been ages since I last did a pull up. I am convinced that I am going to think of you tomorrow. My legs are complaining and my lats have been rediscovered.

    Oh and I have managed to do 8,5 rounds. I.e. the last round was finished before I got around to doing my last pull ups. Somehow I also managed to pull myself up for 5 rounds. After that, I had to resort to the ” chair” trick.

    Thanks Zuzana!

    big thumbs up from your fan in The Netherlands

  • Carla

    Zuzana,

    i have a question… in one of your responses you mentioned “power bands or power cords that you can hook in a door or you can put it under your foot and pull from the ground up.”

    Where can I find them? do you have any suggestions? I have been scouting google but without success thus far.

    I am about to go away on holidays for 6 weeks and will continue following your workouts. What would you suggest I do instead of pull ups?

    Greets, from The Netherlands

  • Ashley

    Hey Zuzana,

    Awesome workout today! At some points I wanted to cry like a little girl! In the last minute I almost gave up but then I decided to push through, finishing 12 rounds and 6 tuck jumps.

    I read a little about Pavel Tsatsouline’s GTG method. I’m guessing the tuck jumps/squats count as your upper body rest period to avoid exhaustion, so you can improve neural pathways by continually practicing the movement as oppose to lifting until failure to gain mass? Is this right?

    With such an increase in visitors to the site I was thinking it could be a good idea to divide the posts into categories. Maybe one category could be for people who just want to post times, one for questions, and one for comments. Just a thought…

    Congrats on the success of the site and I hope Charlie’s feeling better :)

    Ashley

  • Kriss- Puerto Rico!!

    Awesome Website!! I’ve been doing your workouts and I lost 11 pounds so far, 25 more to go.I’m 41 and have a 13 year old daughter and we are doing some of the Daily workouts and workouts routines.T hey are challenging and powerful. I definetly want a Body that Rocks as yours. Your BodyRocks Girl!! I’m from Puerto Rico a small Island in the Caribbean ( U.S. Territory) and I’m having a Blast with your workouts.

    Thanks Zuzana.

  • Ares

    Hey Zuzana :)

    Active climber here. I could go on and on about climbing and pullups for hours, but I’ll attempt to keep this short.

    Regarding your pullups rutine; if you’re doing it to improve climbing, and not just improve your amount of repetitions, you should consider focusing more on the very last part of the pull-up. That is, the part where you lower yourself down to the ground.

    Spesifically, for the Pavel’s routine, you might wish to use as much as 2 – 2,5 seconds on the negatives.

    Static upperbody-strenght is a huge part of climbing, and by just doing normal pullups you won’t really stimulate those muscles. Keeping that in mind, variation is the key, but you already know that :)

    P.S. Love your videos, so creative <3

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

      Thanks for the tips Ares!

  • http://awesome Jon

    I have some advice:

    Please be very careful and take NO RISKS.
    Now that we found you, we don’t want to lose you!
    Thanks for all you do.

  • http://bodyblog.tv Lish Weese

    I’m doing this today…question, Zuzana…do you eat after a workout or wait a while? I am always confused whether or not it makes a difference in gaining lean muscle mass if and when you eat before and after a good workout? Please share some brief tips…thank you for this inspiring site!!!

  • Mike

    Hey,

    I stumbled across one of your videos on Youtube and I really like your style. I’ve always worked out at home and just seeing you doing exercises at home just gives me even more confidence that it is very possible to get fit and stay looking good from home as long as you’ve got the motivation.

    Also another thing. I couldn’t help notice the background in your videos. I kept telling myself it looks so familiar, with the church bells and the odd-leveled roofs. And then I came here and BOOM! you live in Malta too =p What are the odds?

    Anyways just wanted to say keep up the good work and I look forward to more workouts

    Your fan from Malta.

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

      Hi Mike,

      the world is small :) You are lucky to be born in such a beautiful country. So different from anything that I have seen so far. I love how people are so relaxed here.

  • Mike P

    14 rounds exactly for me. I am pleased with the result because though I find pull-ups easy, the 1 leg squats are killer, I have always avoided them until now. I look forward to tomorrow’s workout.

  • Mariola

    Piotrek, are you Polish?

  • Marianne

    Hi, Managed just over 13 rounds. Tho I can’t do full pistols yet, but i’m practicing daily. Right leg better than left. As for pull ups, I can only do 1 full at the min :( But with the rest I assisted myself up with chair, but lowered myself down slowly by my self with a hope that this will increse my grip and overall ability. Thanks for this challenge.

  • Nick

    Have you picked out a nice tux yet to work out in yet? We need to spread the word and make that happen!

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

      Hi Nick,

      I was actually thinking today, what if it happens, where will i go to get a tux? ha.

  • Nita

    I have been working out for about 2 years now! I came across this site at the beginnin of the year and have been following you ever since. I have a couple of girls meet me at the gym so I can show them some intense exercises. They call me the “BEAST” in the gym and think I’m crazy! lol. I just love working out and a challenge. I love your challenge workouts and I do try to compete with your time. There are a couple of times I have beat you…lol. Also, I have been working on my pull-ups. I could only do one in oct. Now, I can do 6 non stop. I took our advice on the pull-ups and now guys look at me while I’m doing pull-ups…

    Keep up the workouts…I love them!

  • P90CardioX

    If you want to improve your pullups, you can do ladders. Do 1, then 2, then 3, then 4 etc. Rest and repeat. Another way is Density Training, where your total number of reps is the same but you do fewer sets. For example, the first day do 12 sets of 2 reps (24 total pullups). Then do 8 sets of 3 pullups the next day (24 reps). Then do 6 sets of 4 reps, then 5 sets of 5 reps, then 4 sets of 6 reps, 3 sets of 8 reps and then try to do 1 or 2 sets of 12 reps. This is spread out over how many days it takes to get down to 2 sets.

  • Vic

    Hi Zuzana, I have been watching your videos for a long time, and although I do not comment on your videos, I am your fan #1 it is funny, I get home and I check my emails to see if the new work out is up, it is like an addiction. keep them comming. I am sure there is many out there like me. It even feels like I know you, like I know Frederick, and many of the regulars that always comment, it is like my new network, different than others were everybody is cursing each other.
    Hey, my daughter and I tried the breakfast cake, delicious, I will do what Phillip said I will add some more fruit.

    To you, to frederick, and all others that enrich this website thanks

    • Frederick

      Hi Vic,
      The community that is growing around the site is really making this such an incredible pleasure for us. It’s nice to be able to touch base with so many people from all over the world. I’m glad you found us.

  • LESLIE

    Hi Zuzana,

    Thank you for so many good workouts. I have seen a big difference in my body since I started doing your workouts. My only problem now is that I am losing too much weight and I don’t seem to gain a lot of muscle mass. Most people think I look way too skinny. I try to eat as healthy as possible and six times a day. I am eating lots of protein, carbohydrates and vegetables. At the beginning I was happy to lose the weight but now I want to gain muscle mass so I don’t look so skinny. I have a small frame and that doesn’t help me. I could probably increase my food portion but I am worry to do so because I don’t want to gain the weight back in my thighs- this is where most of my fat goes to- cellulite:( I recently started consuming hemp protein but I don’t think that is helping much. I am 5′ 7″ and my weight is 115. Do you have any advice for me?

    Leslie

  • octavian

    hi zuzana, pavel sounds like a Romanian name wich is where im from. what method does Pavel have?

  • Adrienne

    Hi Bohdana

    Try the iron gym, found at http://www.getirongym.com/Default.asp?bhcp=1

    Awesome pull up bar, no installation.

    ~AD

  • Nick

    I tell all my patients that want to get fit to go to your webpage, it is spelled out in black and white, diet and exercise. But Im glad this is exceeding your expectations and hopefully you will have longevity!

  • Jakop

    Hi Zuzana

    I really love your site. It gives me inspiration in my training. I have just taken up Tabata and your site is great for finding exercises. But some times the camera is to close to you, and it is difficult to see how the exercices should be done correctly.

  • Lisa

    YIKES!! I can’t wait to try this out. I use those bands for pullups – I started with a thick one with my foot in (for more tension), now I am down to a thinner one and my knee in the loop (less tension = harder).

    Small criticism: I had a little trouble watching this video, I know Frederick was trying to make it seem like you were going really fast and trying to create excitement, but it felt like I was watching Blair Witch style filming. Sorry, I hate to be negative but just wanted to mention it.

    I can’t wait until you get more of your equipment. I just bought a couple of medicine balls and would love for you to incorporate those into your workouts again.

    Final question: was the site down last night? I kept getting a message that the server was down and then another one asking the account holder of the website to contact the host! I had a small panic thinking you guys were getting too much traffic and were booted offline. So glad you’re back today!

  • Edyta

    Hey Zuzana!
    I just wantet to ask what sport bras would you recoment???? I have a problem with that espacially while jumping with a jump rope! please help!

  • Carolyn

    I do not have rings so I followed Tina’s modifications. I had to work on an elevated surface for the dive bomber push ups, did the single arm (rock out workout version) push up as best I could, completed push ups on knees and added a jumprope set.

  • krissy

    hi zuzana

    luv ya site thanks for keeping it free for us!!!

    also can you pls do a tutorial on the different jump rope variations you have in your videos? i think i’m just wicked clumsy but if u can do a breakdown of how to jump rope = i’d so greatly appreciate it!

    keep up the awesome body of work!

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

    Hi LESLIE,

    You may need to eat a little more food during the day and it sound like you are aware of the need to balance your diet.

    Building muscle mass takes time and fuel. If you have a regular doctor you also might consult with them on your plans and how to reach your goals. But, at 5′ 7″: and 115# you sound reasonably healthy clearly with a low body fat percentage so you should see muscle mass if you exercise regularly and eat enough food.

    Best wishes,
    –Chris

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

    Hi Everyone,

    Zuzana mentions Pavel Tsatsouline’s GTG method and in case you are not familiar with it I would like to expound on it a little. First, the concept of “grease the grove” (GTG) is most developed in his book The Maked Warrior (the typo is intentional…it’s an N really folks) and it is pretty much as Zuzana states. Say you can do 6 good pull-ups comfortably to increase your ability you start doing 1 or 2 pull-ups every few hours during the day and after a week or so you should show progress. This is far simpler than any other system I have heard of and I can attest to it effectively working. I used it to increase my push-ups to about straight 40 per workout from 10 in a couple weeks.

    And those of you who think Zuzana should focus on vertical rock climbing either have not looked at what Malta/Gozo offers or don’t quite get her personality. She will need strong hands and powerful arms!

    When is that 1000 rep workout coming our way, Zuzana?

    Best wishes,
    –Chris

  • Irene

    Hi Zuzana and Frederick,

    I loved this workout even though I suck at pullups and can’t make it through the entire workout. I managed 9 rounds in 13 minutes, and then my arms gave out. I was also wondering if I could make a request for a future workout? Could you do a workout that really targets glutes and the low abdominal muscles?

    Thanks,

    Irene

  • candie

    Zuzana, You inspire me sooooo much! I’m looking forward to doing this workout. Fortunately for me, regarding the pull-ups, the stalls in my horse barn have a bar over the door frames that I pull myself up on & I use my ford 8n tractor tire that’s parked in the isle way to help hoist myself up. How’s that for improvising :) This isn’t the first time I’ve done this. My horse thinks I’m nuts! And thank you for your reply the other day on my post regarding overeating vs eating a treat now & then. Your advice was well-taken. It’s dumb to overeat, period. And Frederick, thank you for your post on March 18, 2009 regarding “Cheating Days”. What you quoted bears repeating…”The longer I hold to a discipline the stronger that discipline becomes”…”Enjoying a well made desert or a piece of birthday cake, or even a bit of ice cream in the summer is ok, but the idea of eating junk just for the sake of eating junk is a complete turn off”…”The weeks I have invested into the discipline of clean eating are changing my perceptions about food – I have lost interest in gorging on cheap, low quality junk foods that are going to clog up my body”…”Scheduling a cheat day on a regular weekly basis would just serve to undermine the weeks of clean eating discipline I have established”…”I am never going to reach my fitness goals unless I maintain my discipline – and in the end reaching my goals is more important to me than eating a dairy queen cookie dough ice cream treat every week”.

    Thanks again Zuzana & Frederick for your practical, common sense advice. I appreciate you both very much.

  • PEG

    rock climbing, our 19 yr old son has always talked about Malta and taking a trip there. he has been rock climbing for 4 years and is currently rank 93 in the world. core strength is critical. Yoga has helped him too.

    would love to see some footage of rock climbing and maybe some people at the popular spots climbing?

  • Ivan Drago

    Hi Zuzana , How tall are you ? (if its not a secret , afcourse ) …

  • Nata

    yay the site is working again. It was down all day. I did 10 rounds. I use the chair for both pull ups and one knee squats. I slowed down at the end to watch my form because my knee started hurting.

  • Taylor

    Hey!
    I just discovered your youtube account which led me to your awesome website. I have some problems and would like some of your advice. I’ve been gaining a lot of weight lately, and it doesn’t seem to stop. My doctor says I’m overweight, and I’m getting really self conscience of my figure. I want to become fit and have a healthier body. What do you recomend me to do? And what kind of exercise should I start to do? Please respond to my message. Thanks.

  • 4tonmantis

    Hi Zuzana,

    I just started checking out your site and i really like your workouts. Its also really cool to hear you getting into rock climbing! It’s so fun and can be a great workout. A couple tip for starting off: 1)Finger and wrist stretching will help your hand strength 2) learn to relax on the wall, your forearms will get pumped quickly in the beginning – don’t fight it. Instead of grinding it out until you fall off the wall, relax, rest, and breathe to get passed it. 3) All core exercises will help with those funky positions and weird reaches that you will find yourself in.

    Hope some of this helps!)

  • http://bodyspace.bodybuilding.com/shapinglight/ Lucka Mantra

    Cau Zuzano!

    For rock climbing it doesn’t really matter how many chin up that you can do; grip strength and toe strength is more important then anything else.

    If you want to condition for rock climbing you should focus on hanging from things by your fingertips for as long as you can. Then practice focusing all you body weight just onto your big toes. Often when you are rock climbing your toes are supporting all your weight, so you need to be able to comfortably exert that amount of force in order to stay on whatever rock is available on the wall. I have a girl friend who can easily do 8 wide grip pull ups, but when I take her out climbing she is literarily screaming with pain from her calfs and toes burning!

    When it come to rock climbing your whole body is important, but I would say that those two areas, finger grip and toes, are the most critical. If you don’t have the endurance and strength in your forearms you wont last very long, no matter how many chin up you can do, and if you can’t focus your weight onto your tip toes its going to limit your ability to climb as well.

    So, train your grip (forearms and finger strength and endurance) by hanging from stuff for as long as you can, because that is what you are going to end up doing when you are rock climbing. Especially as a beginner, you spend a long time hanging on the rock while trying to figure out what to do, so that really makes forearm endurance important! And training to maintain weight and balance on your big toes will be your saving grace when your forearms can no longer hold on.
    Most of the time you are pushing yourself up with you feet rather then pull your self up by the arms (althought sometimes you have to obviously!)

    Zuzana, I know that you have the upper body strength to climb, so try these tips and remember when you practice your chin ups, do so with your palms away form you because that is the general position that you are in when pulling yourself up a rock face.

    Im really excited for you! I hope that you love your rock climbing experience!

    Rock on ;)
    Lucka

  • Leoš

    Ahoj Zuzko,
    to víš, svaly něco váží a obvykle víc než sádlo:-)
    Na druhou stranu, to zase dobře plave:-)
    Kolik vážíš a měříš?
    Nezdá se mě, že by jsi měla slabé paže :-)
    .. To tedy opravdu neeee.
    Zkus se vždy přitáhnou velmi zprudka (rychle) a pomoci si tělem i nohama tzv. sebou mrsknout a ušetřený čas při zdvihu použít k odpočinku zavěšená. Na pomalé zdvihání je potřeba víc síly.
    Zkrátka, zkus nejdřív pilovat techniku.

  • nohelia

    This exercise was reallyyyyyyyyyyy intensiiveeeeee!
    I did first 20 minutes of cardio workout, it was very hard but i done!
    I love ittttt!
    Thanks for all that you do!
    I love your website!

    Saludos desde Monterrey
    Mexico!

  • http://www.youtube.com/da1sinister youtube.com/da1sinister

    Amazing workout, thanks for all the videos you share with us, yo uare blessed. Greetings from NYC.

  • tess

    Ouch, ouch, ouch. That’s all I can say. However having said that, I loved this workout and can really feel the results. My upper body strength needs some serious attention and these pull-ups will do the trick. I’m trying your suggestion of doing more exercises throughout the day. Today when we were home for lunch break, my boyfriend came downstairs to find me doing them and he thinks I am losing it. But wait until I can beat him in the number of Pull Ups! Thanks Zuzana.

  • Albenna

    yes, i used to rock climb 4 times a week and i agree with L. u need legs, deep core and flexibility. yoga helps A LOT. the guys that rely on comando style rock climbing have no endurance. foot work is also very important. And one more thing, after you start rock climbing your fingers might hurt for a while, up until u build ligament strength. MSM really helps with that. and the best advice ever is a super advanced climbing buddy :)

  • http://www.staseraintv.net MARK

    Hi Z. I really enjoy the workouts you do, and I’m fine with all your exercises, but… the one leg squat is killing me, how can I get to do the one leg squat like you do? Thank you, and “Ciao” from Italy.
    Mark.

    • Frederick

      Hi Mark – there are some tips at the end of the video. You can also place a chair directly beside you and use it for support and to take some of the weight off of your leg. Try this a few times and you should build the strength you need to do the one leg squat unassisted.

  • Mad Scientist

    You should try bending your legs up when doing pull-ups–it helps me out.

  • http://hubpages.com/profile/sbivey22 Sean

    As a mixed martial artist/ training instructor I am glad to say i enjoy watching your videos and learning a few things about new moves and going over new techniques through personal and physical development. It is interesting to find out that you are pushing yourself to do your best, instead of giving up on a routine. I have the same work out routine where i will do martial arts 30-40 hrs a week with a mix of cardio and kickboxing along with full time work and school. It is uplifting as it educating to the mind to help in my daily workout routine, thank you.

    Sean

  • Foreign

    This workout looks amazing–I cannot wait to try it out.
    Ps–your photos for this work out are breathtaking!

  • Stacey

    I completed 12.5 rounds of this workout today. I did chair assisted pull-ups alternating the grip each set. I attempted the one leg squats in the first two rounds, but they were very awkward and I felt I wasn’t getting a good workout so I switched to one leg deadlifts. I am going to keep working on the one leg squats though. It is frustrating me that they are so difficult.

    Thanks for another great workout!

  • Courtney

    I am nowhere near being able to do a pull up, do you have any suggestions of other exercises that i could substitute for the pull ups? thanks for all the great work outs!

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

    I did it lately. my score is 9 rounds & 6
    jump tucks & 6 one leg squats. pull ups non-assisted. plus 30
    minutes of bodyflex 30 minutes of bodyslim & 50 minutes of flexible
    strength.

  • Bohdanam

    17 rounds + 6 squats 

  • tee

    did this one today! followed by fast burn workout.
    I managed to do 8.5 rounds and it was hard!  one leg squats were assisted and pullups were assisted.
    and one burpee for erin!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    I like you as a brunette better I think, but you have a sort of lovely elven quality in blonde hair. :)  Just going through older routines.