Hi Everyone,
First of all – thank you for all of your ideas for the workout names. We were laughing our heads of when we were reading your comments :) Some of the names even gave me new ideas for workouts that would match with them. Today’s workout is called Guns and Buns because it’s not brutal enough to call it ”Zuzana wants me dead workout” :) and you will indeed work your guns and buns in this routine. Texas Cindy came up with the name – thanks! :) Keep them coming guys, you have great ideas.
I did this workout for the first time on October 29 and my personal best from that day was 19 minutes and 48 seconds. Today I managed to beat my old personal record and I have completed all 6 rounds in 15 minutes and 16 seconds. Can you beat this? :) Let me know.
There were 6 rounds of the following 3 exercises:
1. Cross Over Lunges – 10 reps total
Step forward and across your standing leg into a lunge. Stay in the lunge for 3 short bounces.
Bring the back knee up and to the side, then lunge back across the standing leg again and get into the starting position. This counts as one rep. Continue the second rep on the other side
2. Santana Zuzana Push Ups – 6 reps
Squat down and put your hands on the ground in front of you. Jump your feet back and get into a plank. From the plank position, bring your body down until it almost touches the ground and then perform one push up. Remember to keep your hands underneath your shoulders, and your shoulders down and away from your ears. Keep your abs tight and don’t arch your back.
Rotate your upper body into a side plank and place your hand behind your head. Try to keep your body in one straight line. Bring your upper elbow down towards the hand of the supporting arm and then reverse the movement and get back into the plank. Jump your feet forward towards your hands. Push off of your feet and rotate the whole body towards the opposite direction as you jump up. Push off of your feet and rotate the whole body towards the opposite direction as you jump up.
3. Side Lunge Jump – 5 reps on each leg
Start in the side lunge position as shown on the picture. Try to get your thigh parallel to the ground. Don’t let your knee reach over your toes. Keep your back straight, chest up and shoulders down.
Push off of the standing leg and jump up, bringing the heel of the other leg towards your butt. Land softly on the ball of your foot and return to the starting position. This is one rep. Complete 5 reps on each leg.
My Workout Clothes
Many people have asked me about my workout clothes and that’s why I am sharing with you today what I’m wearing and what kind of clothes I prefer. Maybe it is because I am young or maybe because I am Czech :), but I just really like clothes that are sexy and make my body look good. I find it really hard to find pants that make my butt look nice. Lululemon pants are still the best in my opinion, but my new pants from Adidas can easily compete with them. The cut is really important. I think we all agree that round butt looks better than flat butt. I am not talking about size – I am talking about the shape. I think that most girls butts look best in pants that have a short seam going from the crotch and ends at the hip level.
Check out my new gloves.
Too cool for school :)
I made 16:08 w/ good form. Last night we did a ton of lunges back and forth 15/leg x3 so I am still recovering from that! Watching this workout it looked easy but I will tell u that I am sweating and had to catch breath in bt last round! <3
Hi, great wee workout. Didn’t try it the first time around, but did it today… 14min 56sec! You could name a workout “Sweat, or You’ll Regret”, “Catch Me If You Can”, “Death Race”, “Lean Mean Fat Loss Machine”, or “Fight to the Death”. Not the best, but i;m just after doing the workout lol
Zuzana, you would like “Diesel” jeans (expensive, but worth more than many cheap jeans)! It has a really nice cut for butt and legs.
In Portugal there’s also a brand called “Salsa” with very very nice jeans too, but I don’t know if you can find it in other countries.
Zuzana is correct. If you dont menstrate, you aren’t ovualting, which means you cant get pregnant. Anyways that website claims your menses will be lighter, not absent.
Great workout as always! and the pants of course also :))
My time was 15min 55sec…
Hi Zuzana! My time is 16.48 for the first time. Also i wanted to ask: what type of workout is it? Cardio or it is that one which improves your metabolism? I checked out a lot of information but still didn’t understand – is cardio and aerobic the same thing? Does this workout improve metabolism? I know that trainig with weights does, but does this mean that workout with your one weight speeds up metabolism when you are not exercising. Thanks a lot))))
Hey Zuzana! I have been fallowing your workouts for awhile! But have never left any comments! I am a trainer as well, and even trainers sometimes need that extra inspiration. You for sure help me with that! Also your workout pants are super cute! But I cant find them anywhere online! Do they have a name?! Lulu is defiantly the best, but I also just found this other brand called 59 splits. You should check it out! They make your booty look amazing! even though you dont really need the extra help!
thanks for the great workouts!
Tess
Thanks for the challenging workout and detailed info about your awesome looking gym clothes.
A single workout video of yours takes over 20000 hits daily. I hope it gets higher and you get a sponsorship from companies like Nike, Adidas. :) It would be great to see you wear and present new workout clothes and sneakers every day. I think you do it very well.
About the still images; I think the colored still images look better than the black-white ones and I agree with people who demand wallpapers. It would be great if you posted the full size images. Putting them on a free image hosting site like tinypic.com will prevent them costing you extra bandwidth.
Hi Everyone,
You don’t think it might be more the nice butt makes the pants look good?
–Chris
it was my second time doing this workout. i think the time issue is mostly coordination haha. brain work more than bum work!!! eh, if i get smarter and fitter from it i’ll let you know. first time my time was 20:57, today it was 14:27 and i didnt lose shape or form towards the end :)
thanks
15:53…this was great cardio for me!
ok, so I totally got this workout wrong today. I don’t know what I was thinking, but I think when I wrote down the exercises for today, you had not posted the reps for each one, so somehow I thought it was just one rep for each except the last one which said 5 reps on each leg. Anyway, I finished the 6 sets in 8 minutes, and then I said, wait a second, that can’t be possible. Also, I wasn’t tired, so I just continued to see how many I could do in 17 minutes. So anyway, I did 13 rounds of Crossover Lunges (1 on each leg), Santana Zuzana Pushups (1 on each arm) and Side lunge Jump (5 on each leg)
Thanks!! Awesome burn!!
Keep em coming sexy lady :)
thanx!! took me 15:56 …
Oh My Gosh Zuzana, you are improving a lot!!! I am sad, because I was slower than you :( ;).
I can tell you that I will push myself way harder now, you have really pissed me off with this time of yours!!! Aggggrrrh!!! ;) :)
First time we had the same time – 19 minutes. Today I did it again and I have finished it in 17 minutes :(. Not as good as you! But anyway, better than the first time! But it is not enough, not anymore for me, hahaha! I really have motivation now to beat you. :D
How is your pull-up challenge going?? I have to tell you that today I bought my pull up bar!!!!! Sooooooooooooooo excited!!!! I am starting with practicing pull ups now! I can`t wait! :D
My camera is still on its way, they ran out of the model I ordered couple of weeks ago, so now I will receive some other model, perhaps this week. Can`t wait to record some of my workouts and show you.
Have a nice day,
Tina
Hi Sweety, one thing you forget before all training,is heat up youre body by doing a litle soft exercices, cause if you dont later you will regret doing this without heating up(réchauffement) your Body, cause this is the key to long life and making sure not to have any injurys ;)If you could make a video to show how to do it and telling every one that is the most important thing to do before any exercices. I think youre exercices are great and really effective but you miss that part. If you want i can send you my program for that if that can help you.
Lt,
first of all I am not your sweety, and secondly I have shown a warm up routine before and everyone who is regularly following my posts know that I do warm up before I workout, I just don’t show it on the videos to make them shorter. If you are here to promote yourself then do it at least with some respect.
Hi Swee… ahm Zuzana
I don’t have a specific comment to this workout. I just want to tell you that it’s great you do all this work (videos, homepage, …) for free. Are you a sport student or something like that?
I found bodyrock while searching a one-leg-squat-instructional on Youtube. I noticed that there are a lot of videos from you on Youtube that are not on bodyrock. Is there a special reason for that? (just wondering)
Greets from Switzerland
PS: http://tabata.sperker.de/
I use this for interval training. Saves you the money to buy one. (They can be ridiculously expensive.)
Hi bunnie,
That is the exact line of thinking I have. Maybe you should suggest it to Adidos! A while back I suggested that very thing to Powerblocks (they make variable dumbbells). But, I could just as easily see Lululemon, Nike or Adidos sponsoring Bodyrock.tv!
Best wishes,
–Chris
Hi Everyone (especially newcomers),
It never hurts to look around a site like this before asking a question. Like at the top is Fitness FAQ (http://www.bodyrock.tv/category/fitness-faq/) where Zuzana and Frederick have placed many good answers to your important questions!
On searching here: I suggest using the advanced Google search and use the domain name (www.bodyrock.tv/) with your terms (like “warm up” or “cool down”).
Hey and another name “The Sweaty Sweety workout”.
–Chris
Hi Zuzana!
I came across your website when I was looking at something totally different on you tube! I am so very happy I did, I absolutely love your website and how you inspire people through your wonderful videos and articles. I myself love fitness and nutrition, and you inspire me as well. It can be hard to stay focussed when there is so many things going on in my life, stress can be a big issue to staying fit, even though I am only 18 haha. This was the first exercise I tried of yours, and I am super sore!! Love your website, keep on going! Cant wait to try more.
Best,
Danielle
Yep really needed the guns today for those push-ups – but I’m getting better so its good to be challenged.
Thanks.
Girl, your body is stupendous.
hi suzana, today morning 5 o clock i just woke up and saw you first time of my life on net.
i am really amazed about how your doing exercise. no instruments alone anywhere really nice.
actually i think you give too much pressure to yourself. enjoy it with more sensitivity. bye.
Don’t pay attention to that zuzana you have always been very clear about warming up, the ones that regularly follow you already now to warm up,not only you have a warm up routine but you mention at the beginning to not forget to warm up. Some people talk without knowing and they also hate. You are AWSOME ….
Hi Zuzana,
My daughter told me about you and she’s right – You have great workouts!!! I have a short attention span and like constant variety in my workouts. Thanks for sharing and keeping it fresh…. Cheers :)
Please Lt dont be rude!…as women I hate when someone calls me “sweety” or something like that! not cool at all!!..and if a visitor of this site takes a little time to check it up will realize that there is a complete and professional advice for fitness what includes warm up, resting days, diet, and several other subjects which are crucial for a secure and complete workout!..along my life I have had personal trainers and I am able to recognize when someone is a professional or amateur and I am sure that Zuzana doesn’t need your program Lt!
Well, it seems true that the common sense is the least common of all senses!:))
As always great workout Zuzana and thank you for share it for free with us!
Zuzana, I’ve been doing your daily workouts everyday for the past two weeks and I can see and feel results already. I’ve tried many routines and programs but I have to say that your workouts are the best. I can do Push ups now and feel the strength in my core, which is amazing (I really used to hate doing them and now not at all). I still can’t do one leg squats but I’ll keep trying! You rock! Oh and thanks to Frederick for the great pics – they really help.
Hi Zuzana :)
I (thought ) I left a comment few days ago, and from time to time I checked to see it and your answer… but eventually – I don’t know why, it was never posted. I hope I didn’t say anything wrong and from some reason I was blocked. anyway, I’ll keep it short, because I really need your advice\ answer to my question. but – first of all, I just wanted to say you’re amazing, inspiring and a real beam of light for me, and I guess for so many more. You’re … ahh! I said enough. you’re fantastic! :)
my question is this – I don’t have enough power in my hands to do proper push ups.. and it’s really frustrating. I think I’ve made a real progress during the last three monthes or so but I still can’t do the pushups correctly. Could you tell me on what to focus or what to do so I finally can do push ups?
thank you so much.
LOVE YOU (don’t we all :) )
HI Naama,
I am sorry if your comment wasn’t posted, it wasn’t intentional. It must have ended in spam by mistake. I wasn’t able to do a single push up about one and half year ago, so I know what it takes to get there. Start practicing on your knees and if you can’t go all the way down to get your chest towards the floor, then just do your best. You have to incorporate push ups regularly into your training otherwise you will get detrained like me with the pull ups. Try to do 3 to 5 push ups every morning and every night. There is a good tip for push ups that I can give you. Focus on flexing all of your muscles in your body throughout the movement. If your body is completely rigid, then it will be easier to do this exercise. Don’t push from your shoulders, but rather from your armpits.
14.25min. Thanks Z
I’m with Emilia. I HATE IT when some idiot calls me “SWEETY”,as if “he” (more often than a she)were putting me “in my place.” Zuzana doesn’t need your program,she already has one that works marvelously.
Thanks Cindy and Emilia,
I like that you girls stick with me :) it’s fun.
Hi Zuzana,
Your routines are very helpful to me, thanks for the great ideas.
Also I’m definitly more motivated now with some friendly competition.
Thank you!
Hi, I’m new to your website and I love the exercises! Their not the same boring thing over and over again. Do you do a new exercise routine everyday or do you have some specific workouts that you repeat from time to time…..I love all the different workouts you have, but there are so many, I don’t know where to start and keep going….
Hello, Zuzana you are looking beautiful with every workout. I was wondering do you have any pictures of what you used to look like before you started to work-out? (that you would not mind sharing with us) Also how/what made you start working out? what was it that you did that gave you the motivation to take it to the next level? Also what are the main foods that you keep yourself away from? My biggest problem area is belly fat and my hips, I have been following your workout regimen (at-least the ones I can do) :)… and try to eat all the healthy foods that I can, I see a bit diffrence nothing big but I wish I could see faster results. What do you recommend I do/change whether it’s food related or exercise your advice is much appreciated. Thank you, and keep it beautiful.
Kat
Kathryn
Yes Zuzana, you are Too cool for school :)
Hi Naama,
Welcome to the small club of spammers here. Actually, what would appear to be an innocent pairing of words can put you in the spam filter here and I see why they block certain words.
On your problem: are you saying that your wrists are weak? If that is the case try as Zuzana suggests and try working specifically on your wrists with Forearm Curls with light weight dumbbells.
–Chris
Hey Zuzana, can you tell me the full name of the Adidas gloves and the Nike jacket? I like the way they look plus i need new weightlifting gloves lol :)
Zuzana is cool, beautiful and inspiring. I like you!
HI. Great workouts!
However, I travel a lot to places where i do not have access to Internet, so do you have DVDs? or is there a way I could take some of the routines on my laptop and use it without having to have Internet?
Thanks
Marie-Alice
Wow, did this workout today ! Nice for burn, butt and quads ! 13min 54sec for me !
no “sweeties” for me either…glad to hear your appropriate response! You’ve got a great thing going with a dedicated following who take the time to read what you have very carefully made perfectly clear.
I tried this after my run and did 15:32. I think I can go deeper on the lunges to really get a thigh burn!
After all the push ups you’ve put us through this was no big deal on the arms! What improvement: thank you!!!!
Hi Zuzana, you are great, thank your very much for your website, thanks and please, please – don´t stop with this – very nice day
Ugh great workout.. i finished in 14 mins and 47 seconds but i wasnt watching my form but i did good
Ahojky Zuzko,
umim sice anglicky,ale tak nejak bych se radsi chtela vyjadrit spise v cestine. Musim ti proste napsat, ze jsi me silene nadchla a kazdy den se nemuzu dockat,az skocim na tvou stranku a necham se inspirovat. A hlavne se nemuzu dockat,az si zacvicim tve napadite serie a cviky. Chodim sice do fitnesu asi 5 let, a vlastne cely zivot jsem delala nejaky pohyb,ale tohle, co delas ty, je pro me neco noveho, neznameho….no proste jsem z toho vedle. Je to ted porad v me hlave a ty jsi ma inspirace. Moc ti za to dekuju. Ted jsem docvicila a nejradsi bych do toho skocila zase, i kdyz vim,ze jsem vycerpana.
Chtela jsem se take zeptat, zda cvicis jenom jednou denne a nebo treba i dvakrat?
Dekuji za vsechno, co delas.
Ahojky SARKA
Ahoj Sarko,
jsem moc rada, ze te to cvico tak bavi. Me to bavi taky, ale abych cvicila dvakrat denne takovej silenec zase nejsem :) to jedine kdybych mela pred sebou nejakou specialni udalost kvuli ktere bych chtela byt co nejstihlejsi a pekne vyrysovana. Zrovna mi nejaka holcina psala, ze se chysta na soutez krasy v bikinach, tak kvuli tomu bych treba ty dva treninky denne zkousla.
2nd workout of the day bumping is very very difficult oooooooooh my….
tx
What a sweat-er!! Drenched!! I finished 7 (!) rounds in 18:16… i didn’t do that extra round because it wasn’t hard enough… but I tell myself if i forget if i’ve done 4 or 5 rounds, i have to go with the lower number. So the last round I timed how long it took me (2:30-ish) so I must have done 7 rounds… No more losing count for me!!
Plus a tip for small space workouts…(i work out in a 1×3meter space!!) For the pushups, instead of doing a half spin, i try to do a full one & continue doing the pushups in the same space. Just a thought for your Prague hotel…
Ok, I am starting to see improvements. First time I did this workout (January 2010) it was in very bad form with lots of breaks and I needed 37 minutes to complete all 6 rounds.
Just now my time was 23 minutes and my balance & form was much better ;-)
I do bodyrock workouts 5 times a week plus a little yoga and outdoor running – nothing more. It really works!