Hi everyone,
When I was thinking about what to call this workout, I remembered the movie Burn After Reading where Brad Pitt was playing a guy who worked in one of those corporate super gym chains. He looked and acted so funny in this movie that I decided to name this workout “hard bodies” after the name of the gym where he worked in the movie. We also really need your help – it’s getting to the point where it’s becoming a challenge to come up with an original name for each workout :) We don’t want to name our videos something boring or lame like “lower body workout” – we like the less traditional kick ass names like “fast death” – you get the idea. Please give us your ideas for cool workout names – don’t be shy – the wilder and crazier the better.
I felt like I had to take a day off yesterday, but today I hit it again hard with a great workout and some new exercises. I would like to give a shout out to TheUndergroundLab video that is on YouTube. There is a girl who is doing all kinds of great exercises and some of them I have never seen before – they really inspired me. The jump from the knees to jump tuck exercise seemed to be some kind of impossible move when I first saw her doing it. I was sitting in front of my computer wearing jeans, but I had to try it immediately so I went down on the floor to give it a try. It wasn’t easy, but I did it and it was incredible. I know you will laugh, but I felt like a ninja :) The second exercise that was new to me is the Dynamic Push Up which I find to be a lot more fun than the regular push ups – it’s also a little bit harder. One Arm, One Leg Bridge requires a lot of balance and agility. Today was also the first time I tried One Leg Burpees. Why didn’t I think of this exercise before? It is amazing exercise and 5 reps on each leg were just enough.
I completed this workout in 22 minutes and 13 seconds. There are 5 rounds of the five following exercises:
1. Ninja Jumps – 5 reps
Start on your knees. I prefer to kneel on my exercise mat. Get ready to force your body up into. It is a dynamic movement and you will have to engage every muscle in your body.
Jump up and land on your feet into a squat. As soon as you land, jump up again and tuck your knees in. This counts as 1 rep. Complete 5 reps of Ninja Jumps.
2. Elevated Bridge Leg Lift – 10 reps on each leg
Lay on your back and put the heels of your feet up on a chair. Lift your hips up to get your body in a line. Lift one of your extended legs up with your toes pointed and knee locked. Drive the leg as far as your flexibility allows you. Do 10 reps on each leg.
3. Dynamic Push Ups – 5 reps
Start in a plank position with your body completely rigid.
Drop down to get your chest as close to the ground as possible while jumping with your feet wide apart. Immediately push up jumping your feet back together. This counts as 1 rep. Complete 5 reps of Dynamic Push Ups.
4. One Arm, One Leg Bridge – 20 reps total
Lay on your back with one knee bend. Sit up and push off of the standing foot while supporting yourself with your arm on the same side and push your hips up. This counts as 1 rep. Complete 20 reps total by switching the sides after each rep.
5. One Leg Burpees – 5 reps on each leg
Start by standing on one leg. Bent over and place your hands on the floor in front of you. Jump with your foot back into a one leg plank position. Jump with your foot forward towards your hands and then jump up reaching with your arms towards the sky. This counts as 1 rep. Compete 5 reps of One Leg Burpees on each leg.
Enjoy this workout and try to beat my time ;)
Zuzana.
‘in Those jeans’~lower body workout inspired by ginuwine
Hey Zuzana,
How about:
The Crucifixion
Kill Bill
Gumby (It seems your joints can take on anything)
Comatose (The way I felt after this workout)
Phases of DEATH!!!
Love your site!!!
Great workout!! I was wondering where you get your cute workout tanks??
Hi Zuzana,
You only do workouts like the ones posted here and you get your body from that?
I hope you had a great Thanksgiving!! Thanks you for the great workout and recipes:)
Hi Zuzana,
You are an inspiriation to your audience. You are a born leader. I am thankful that you are using your natural qualities and strengths to be an advocate for becoming fit, and maintaining a healthy lifestyle.
I have a basic work out regimen that I follow. Seeing your variety of work outs has intrigued me. I find that your dynamic workouts are not only good for sculpting and toning my body more, but they also make working out more enjoyable. Not boring, you’re right!
It would be beneficial, if I could know your knowlegde more, as to what muscle groups you are using in each exercise. It would be great if you showed what parts of the body that is being built and toned.
Thank you for yor amazing style, energy and heart. You are great to watch. You are serving the world well with your wise video contribultions. Keep it up!
All the way from Canada,
Michelle
‘Sexy Bitch’ workout…’That’s hot’ workout for a light workout Paris Hilton style hah…’xmas present’ workout~the gift to your sig. other……I will be conjuring up more for you if I think of them..<3 O–Million dollar workout aka feel like a mill afterward <3
Hi F&Z,
Just finished your workout, it was my first full one of yours. I am 47 and Damn! I never even considered that I could do those Ninja Jumps but they went ok! my time was not that good at 26:11 but seemed strong just winded, and I know that will come along nicely always has.
Thank you guys for getting me back into the fray.
No ideas for names from me – I just finished this workout and my head is empty :)))
No really, I thought about quitting already after the third round but I pushed my self. ok, the last ninja jumps weren’t like yours, but still… Even if I thought that it lasted for hours, I finished it in 26,5 minutes and now I am very proud of my self and want to say thanks!!
By the way, the exercise One Arm, One Leg Bridge looked so simple when I watched the video – hahaha the gravity really likes my bum and I fell on it a couple of times :)))
good I have a nice new thick fitness mat to train on :)
I’m new to the site also, and I love it by the way. I saw that you were looking for some new names for your workouts, I absolutely love old rock music so I thought maybe you should name some of your workouts after them. Here are a few examples.
1. Highway to Hell
2. Back in Black
3. Bad to the Bone
4. Born to Run
5. You Really Got Me
6. Born to be Wild
7. Lets Go Crazy
8. Welcome to The Jungle
9. Sabotage
10. Iron Man
11. I Love Rock N Roll
12. Rock You Like A Hurricane
13. Taking care of Business
I completed in 18:38 but didn’t lay back down in the 20 bridges dang it (I wish I did–could have gotten sit-ups in!) & for the leg bridge my chair wasn’t as high as yours so that definitely accounted for the quicker time. I found the ninja jumps to be very exilerating! There’s another workout name btw;)
hi zuzana, I did it in 23 minutes and 27 seconds ja, I’m tired, after it i needed 2 liters of water ja, this workout was great, I liked it, the One Arm, One Leg Bridge was the most difficult for me
names for the workouts, what about:
terminator body fat
evil workout
reloaded body 1.0.0
titanic fat burner
ultra dynamic workout
wild burner
extinguisher fat body 2.2.2.1
archi recontra ultra mega asesina y mutiladora rutina de zuzana ja
some examples
Hey,
I really appreciate your clean and healthy way to be fit.
But there’s one thing I have to mentioned: You are always jumping on a hard ground. I guess that might be not good for your joints.
almost dead workout
no mercy workout
hell on earth workout
who’s a wimp? workout
no limits workout
no tears allowed workout
harder than steal workout
elevator to hell workout
endless sweating workout
there’s no exit workout
countless repetition workout
explosive dynamit workout
maximum power workout
no human beeing workout
stronger than ever workout
get completely exhausted workout
pain is my friend workout
fit – fitter – zuzanna workout
it burns like fire workout
beat my time! workout
let your muscles grow workout
melt the fat workout
discover your power workout
P.S. My purposals above really have no meaning.
Hi Zuzana,
Playing off of Jezawix’s suggestions…
Critical meltdown
Monkey Dance
Core Burn
Dynamic Pain
Zuzana-cises
Bullet dodging
–Chris
I have a question – How do you breathe during dynamic push ups? I wasn’t sure about that. Some more tips on breathing during complicated exercises would really be helpful!
Thanks and all the best!
Zuzana, You may have to work out in a tuxedo very soon. For the past week or so, I’ve found it hard to access your site. I keep getting “Server not available” messages. So many people trying to access the site at the same time!
Hi Zuzana
as many people, I love your videos.
It is not very hard for me eating healthy (I really enjoy eating fish, fruits, vegetables, oatmeal…)and I also enjoy working out. I’ve been practicing sports for 7 years, 2 or 3 times a week, or more when it was possible for me.
The last year, i gained a little bit of weight, it wasn´t that noticible, but it was to me and it made me feel really uncomfortable with my body, so I started to working out more, and try many different ways to do it. I wasn´t very happy with the results, although i’ve been always able to not gain too much weight.
When I realized that my goal was to loss fat, and look more atheletic, i started to investigate better (i think), and I found your site. I loved it! I like the way you share with us the way you experience working out, the way you enjoy it, and how much you enjoy also cooking and eating well, and also, that you share the difficulties you had: changing habits is not easy for anyone, is nice to know you are not acting like you’ve always been the perfect example of fitness and healthy. we are all human!, is nice that you even share when you curse Tabata, haha.
I’ve found really inspiring everything you’re showing us here, I aprecciate it a lot, hope you keep doing what you are doing, and oh! by the way, i’ve been following your routins (changing them acording to my mood, time, etc), and I’m so happy to tell you that even if my weight loss is not that much (3 lbs in 5 weeks), my bodie looks much better, my abs are more defined, and my arms (that i’ve always liked) look so good now =), my legs and butt are the hardest, but i’ll keep on the workouts, cause they’re not only effective, but so fun and challenging also!
well, sorry about my english, but i’m from chile
have a nice day! or evening or afternoon, i have no idea what time is there =)
Dear Zuzana,
I am following your videos and articles every single day. I started exercising 6 months ago after I saw one of your videos on youtube. You definitely triggered my appetite for exercising and you are the one that motivated me and plenty of my friends to keep on. I started following your workouts and I really started to feel so good and also I could see some real progress to the way I look. My boyfriend definitely loves me even more now. Everything was going great and according to plans until one Saturday when I suffered a back injury… I helped a friend carry something pretty heavy… I am 26 years old and this accident has a big impact on me. Now I am not allowed to exercise and I have to rest allot in bed, I hate this, I miss so much exercising and I am very depressed because of this. I am an active person and this period is very hard for me. I did not think to write to you until this unhappy moment…I want to ask you if you have knowledge of some workout that will help me recover and get back in shape after my “rest in bed” period ends. I would like to concentrate on my back muscles, I do not want to live with a lifetime back injury. I am determined to recover 100%. If you have any suggestions I would love to hear them.
Best wishes,
Adriana
Hi Adriana,
I am really sorry for you and I would like to help, but I am afraid that I don’t have the right knowledge. I am sure that you can find online a lots of stuff about exercise therapy tho. I hope that you will be ok very soon.
Hi Adriana,
Sorry to hear about your back. The best bet for you would to get into a physical therapy program. They are experts and can help do treatments and exercises to get your back strong so you have more support. You also want to focus on your core, because that helps support the back as well. And remember stretch before and stretch after a workout! Tight muscles are more prone to injury then flexable muscles. But DO physcial therapy, hosptials usually have the best programs and usually require a doctor’s referral.
I love the names, much more interesting than just a description. Crossfit names their workouts after people, I guess the people that suggest them.
Here are my ideas:
Cariac Arrest (my idea to name a really tough ski slope)
Heartbreak Hill (from the Boston Marathon)
Lance’s Folly (from Lance Armstrong- the greatest Tour de France winner ever)
Conan’s Barbarian Workout
Labors of Hercules – 12 Exercises, one for each of Hercule’s Labors
Samson’s Hairy Workout (OK that’s just stupid, Delila got the best of him anyway)
Amazon Workout
Gladiator Workout
Caveman Workout
Hi Zuzana,
I’ve been doing your workouts for awhile now. I am addictive!!! I Wakeup really early in the morning to do your workouts. Thank you so much!!! You are great motivation. I would love to look like you some day!!!
My husband and I are trying to get pregnant, I am really affraid I won’t be able to do your workouts as soon as I get pregnant. I don’t want to stop working out!!! I also run but I get tired of just running. What do you recommend? I just want to start getting myself mentally prepared for a different type of workout. I have a tendency to gain weight easly. I don’t want to be a fat cow when I am pregnant. I am thirty one, so I know it will be harder for me to lose the weight if I don’t take care of myself throught my pregnancy. Please Zuzana, advise. I am addictive to working out.
Thank you and God Bless!
Hey Zuzana,
First, im speaking french normally so ill do my best to write my words in an understandable way :). Ive been working my body for 14 years, karate, gym, swiming etc. But you have bring my training to another level with those awesome exercises! I really do love everything about your website, tricks with meals and exercices. All of it is presented in a cool way !
I have a question to ask tho, what are your stretching exercices and cardio before training ?
And heres my favorite prefix to an intense exercice: “Epic”
Like “Epic squat” would be an really intense way to do squats :P
Cheers
and thanks to you and Frederick for all this !
Zuzana,
Thank you for all your vids! I know I can always come to you for my Tabatas.
A personal question: Do you still get your menses/period? New info that I am reading in the area of “natural hygiene” says that getting your period is normal but not healthy. It is a way for the body to detox. But when you get super clean with your diet and are really fit that it ceases. Just like animals in nature. Please answer if you can/want to.
Thanks again,
Alison
HI Alison,
that is interesting, I have never heard about that. I thought that if you don’t have your period, then you can’t have kids anymore. Where did you get this information?
My time was 27:19, but that includes going up and down the stairs 5 times :) The One arm, one leg bridge was hard to get used to, so it took me a long time to get it right. It was harder to do with my left arm for some reason, like my body twisted in a weird way
Zuzana, today was my first time to try one of your workouts and it was awesome! I hit 19:58 but man, it was a-hurtin’. Every time I looked at my HRM I would see 173 bpm. The heart doesn’t lie!!!
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Hey Zuzana,
Thanks again for another intense workout, I especially liked the first and third exercises. I found it very challenging but I do those jumps all the time because I actually am a Ninja ;) ha ha.
Have a great day x
Zuzana! I had left some ideas for your workouts in a comment under WindyCityKatie and they aren’t here! :( I changed the name because I noticed a lot of other people had a cool name when they posted. Anyway, what gives? Do you think I just got blocked from your site?
Love your workouts. I’m considering to not renew my gym membership and just workout from home like you. I like the gym but lately when I’ve incorporated more of your workouts in my routine, I get a LOT of stares. haha. It’s all in good fun though—the gym is for getting buff, not social hour anyway!
Hi Adriana,
I might help a little. I have three points of injury on my spine. One at the 5th Lumbar from a childhood fall from a 40 foot tall Maple tree, one mid-back from a 10 foot long 2 by 4 hitting me and the other in the neck from Rugby. Anyway, yes work on your back muscles, but also work on your abdominals when your doctors say you are well enough. A strong core will help keep everything inline.
And Zuzana here are more ideas for workout names…
Sweating Monkey
Nudist summer workout
Sexy Chick
Ball Buster
Psycho Workout
Sleige Ride
Sledgehammer
Endorphin Junkie’s
Devolution (you would start out upright and end on all fours maybe with alligator push-ups)
–Chris
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I am so thankful for finding this website while searching for clean eating recipes. With my job and kids it is very difficult to get a workout in, unless I am at the gym or out running at 4:30am, which I do. But I LOVE that finally all the workouts I wanted to do I can do at home!!! My body is very thankful for the extra sleep, my pocketbook is thankful for the savings!!! The workouts are incredible a little plyometrics and conditioning!!
Thank you to you and your husband!!
Hola Zuzana!
Muchas gracias por darnos tus ideas, tu animo y todo de ti y de gratis! Hago mas ejercicios viendote q haciendolos…;) a veces no quiero hacer ejercicios pero pienso en ti, y q es por mi, mi salud y ademas ensenar los ejercicios tuanis q saco de tu website…;) pero si practico Artes Marciales…bueno espero no te presionemos mucho, se ve cuanto amas hacer esto y ademas compartirlo y me alegra tanto q pides ayuda de tus fans…
p.d endorphin junki is funny!…(I laugh so much with his creative names..)
Thank you so much for giving us your ideas, your exhilaration and all of you and for free! I do exercise the most by watching you ;)sometimes i do not want to exercise, but i think of u, and I think this is for me, my health and yes I like to show off the cool moves i learn from ur website…;) i also practice Martial Arts, well I hope you don’t feel a lot of pressure from us, I can see how much u love to do this and I thank u again for sharing! and he makes me happy that you ask your fans for help :)
Chao!
La bruja
Hi,
Thank you all so much for your answers. I appreciate it and I will consider all your advices.
For Zuzana, since I am from Romania(Transilvania) the land of vampires I think you should do a workout at sunset or in the night and you should call it “Count Dracula’s workout” or maybe you should use the real name of Count Dracula that is Vlad the Impaler.
Best wishes,
Adriana
This workout was great!! got me sweating in less then 19 minutes, i finished it in 19 minutes 32 seconds :) I am suprised I finished it so quickly. I guess my working out is paying off, I am getting stronger. Thankyou so much for all the great workouts!!~erica
Alison, that is not true at all, having your period is not from detoxifying, having your menses is from ovulation, you shed the lining on your uterus that would have been used to support a baby. Not having your period simply means you are not ovulating. And if you are not ovulating there is a problem, because it could mean that you are eaither stressed out, or not eating enough. Anyways I just wanted to let you know its definetly not a detox its ovulation!!~erica
That was good one!! 22min10s
I was really worried yesterday , being gone for 5 days I couldn’t wait to katch up with you and I was trying to go to the website yesterday but it didn’t opened all day. Did old rutine 1leg gypsy.
So first think this morning and your site is UP!!!!!!! and much faster. Happy to be back, and again this one was good , thanks guys.
b
Wow! Great workout! How did you finish yours in 22 minutes? I had a hard time finishing under 25!
Did a 40 minutes run up the hills with my dogs…then tried to teach myself to jump rope for first time…heh! good stuff but needs work! Then tried this. Had the most trouble with the one leg lift ups cuz I blew up a hamstring a couple years ago. After painfully stretching and running on it for those 2 yrs- in 2 weeks- noticing improvement with your exercises!! I am so happy and have hope it will go away soon. I think it is fabulous the way you isolate each arm/leg, so if a weakness exists you will correct it. I am noticing several other imbalances that I am fixing thanks to you..at 52 this is great news as I love all my sports and don’t plan to stop til I drop. Your workouts are AWESOME! Keep em coming! Love those ninjas! I can feel a big difference already! STOKE!! 23:23 with quite a bit of fumbling around to improve my technique…I’ll be faster and stronger next time even if that’s tomorrow! YEAH!!!
hello,,, i´m going nuts with this workout,,,!!
Workout names:
-the sum of all my fears
-are you gonna give up?
- cold drop
-empire/realm of the senses
-fire skin
Hope you like it…. gracias
Hi Zuzana,
Here are some more workout names:
– Sweaty Betty W/o
– Rocky Balboa W/o
– Alive and Kicking W/o
– Spartan Training W/o
– Tough Nut W/o
– Tight Assets W/o
– Catch me if you can W/o
– Sky is the limit W/o
– Mad, mad day W/o
– You’re in the army now W/o
– Gravity is Overrated W/o
– Iron Maiden W/o
– Champions in making W/o
– Think You’re Tough W/o
– No Pain No Glory W/o
– Beating Winter Blues W/o
– The Alcatraz W/o
– The BossaNova W/o
– Fire and Ice W/o
– Burn, Baby Burn W/o
– NRG Shot W/o
– Giant Steps W/o
– Heaven and Hell W/o
– Shaolin Monk W/o
– The Wicked Game W/o
– No Mercy W/o
Hope you like them. Many thanks to you guys for your excellent work!!!
First of all,
Thanks to Zuzana and Frederick for giving us this great site. It’s a pleasure to learn with you.
For Alison, I believe the term you are referring to is “amenorrhea.” Delayed or abnormal absense of menses frequently occurs in female endurance athletes. Recent evidence suggests that excessive training can interfere with the NORMAL menstrual cycle in some women by inhibiting the release of gonadotrpin-releasing hormone. Menstration is not the body’s way of detoxing. It is the body’s way of releasing unfertilized eggs and is far from not healthy.
Hi Tonny,
I think you could try “Lady UGL”. I’m not sure this is the vid Zuzana was talking about…
–Chris
Hi Everyone,
And encase you are wondering about the music in the UGL vid it’s DJ Tiesto and it’s called Empty Streets. I play his mix of “Color my eyes” a lot during my workouts.
–Chris
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i am new on this site.and i am so good when i find this site.
Erica and Sarah,
I am with you on the medical textbook answer of why we menstruate. I am a registered nurse with my masters. I am also an educator/practitioner on natural birth control. Trust me, I have researched this to the hilt. Elite athletes DO conceive even though they have exercised induced amenorrhea.
Just for a moment step out of your paradigm and think. Why would it be that the healthiest females don’t menstruate. We can get into all the biochem but just think about it. Animals in their natural environment don’t menstruate. It would be quite easy for their predators to find them. It’s only when animals are domesticated (fed cooked pet food and not free to roam/exercise as much as they would) that have a menses.
The reason I ask Zuzana this question is because I have had the same experience. When I am super fit…I don’t get it but as soon as I fall off the band wagon Aunt Flo comes right back to town.
A funny joke my hubby says too (and Zuzana please delete this) “You can’t trust anything that bleeds for 5 days and doesn’t die.” LOL!
Zuzana don’t post this if your not up to it…I totally understand. Some people are just so stuck in their paradigms that they can’t see out.
Oh and one more interesting note…it also explains morning sickness. When menstruation ceases because the embryo is embedded in the uterus and the mother is unable to detox through hemorrhage…morning sickness arrives which is certain to help anyone detox!
Zuzuana,
First a comment then a question.
This is a difficult workout…since I have been athletic my whole life I thought I’d try one of your workouts and go for it. I started with this one and found it was really tough. In fact I did my first set Monday …was dissatisfied with my performance, practiced all the moves through the week and am going to give it another shot tomorrow and really am looking forward to it. (Thanks)
Now my question…Zuzuana you have no ‘reference’ point. If I follow your workuts each day adding a new workout how do I know how much I have improved? Say for example, If I run around a track today and complete it it 1 minute, then in a month I run around the track and complete it in 45 seconds I have improved by 15 seconds. Thus providing motivation, and showing the results of my ‘efforts’. By not having a standard to come back to, there is no basis for the workouts…How often do you repeat a workout?, or is it your call that you would have us stick with one for a period, then come back to it in 2 weeks or a month to see our progress?
Thanks,
Jim
HI Jim,
I am not Zuzuana :) but that’s ok, I guess you are new. I am coming back to all of my workouts, so if you beat your personal record each time in any workout, then you know you are obviously in better shape. Let say that you do 10 different workouts in a row and then you try to beat your personal best from the first workout. If you beat your personal best for your first workout, then it means that the previous 9 workouts helped you to get into better shape. It is like a spiral. My workouts are usually working the whole body and you work your muscles as well as your cardiovascular system. Just the exercises are varying. With this system you are constantly checking your progress. Every time you try to beat your personal best in any given workout, you are checking your progress, because the workouts are based on the same principles.
Hi,
I really enjoyed the 28 minutes it took me to complete the 5 series of your work-out. I’ve been taking some of your exercises in my gym work-out for awhile now. Today is raining hard and lot’s of wind so I decided to stay home and try one of your work-out. Really fun. I would like to know what you do for warm-up and stretching. Thanks.
HI Sebastien,
Check out my workout routines, I have posted some warm ups and stretching in the past.
A few more names to consider: LUCKY 21= any combination of 21 exercises done nonstop,each 21 reps. or- BURNING BUNS=just for the butt. or- DIRTY DOZEN= 12 Different Exercises in 20 minutes. or-TRIPLE THREAT= Sumo woodchops with 15 pounds, 15 pounds wide stand waist twist,15 pound dead lifts with overhead reach. The TRIPLE THREAT 20 REPS EACH as many as can be done in 15 minutes!?!
Hi Zuzana,
I first saw your Ninja Jump at the http://www.trainforstrength.com website. It’s just called Kneeling Jumps there. I like the Ninja name better ;-) He does have some interesting exercises you might like to incorporate. You should also check out http://www.rosstraining.com He is really doing a great job. I bought all of his books and like Infinite Intensity the best. There are a lot of exercises and workouts and there is a sample 50 day program. Your exercises remind me of some of the things he does. I do mix in his strength workouts with your workouts as well as some yoga practices. I really think you would like what Ross is doing. He used to have videos of himself on his website. I don’t see them now, but they are still on youtube (Ross Enamait). He’s really fast and strong. It’s ridiculous to see him using the ab wheel. You might also like to check out Ginastica Natural on youtube. Reminds me a little bit of Prasara Yoga. I think they use some of the same moves. I also like what Celciusss posts on youtube. He focuses on bodyweight exercises.
I always look forward to your videos. It’s like having a training partner of sorts :-) I sometimes find it hard to be consistent in my training. It’s easier now that I follow your website. Still a struggle though, but I’m getting better at it :-) I educate myself a lot about training but implementing it is more of a struggle for me. This is turning into a great community. Great job :-) !!
HI Roq,
I was found his website about a year ago and have some ebook from him. I like him too.