I think that we are a good team. I have a new workout for you called Crazy Monkey. Believe me that today I really didn’t feel like exercising at all, but I was so excited to use the names that you guys came up with that I decided to do a short workout just for the fun of it :) It takes only 15 minutes and it goes really fast. There are only 3 exercises in this workout and I do 4 reps for each of them. If you need to take a short break, then do it after you complete a full round. Make the exercises flow from one to the another. I realize that the Hanging Knee Raises might be too challenging for some people who haven’t been practicing them, so I wanted to ask you – the more experienced folks, if you know about a good variation of this exercise . I think that if you can’t do the knee raises, then you can at least practice the dead hang. Just hang on the rings or a pull up bar and hold yourself there for just a few seconds. If you practice the dead hang regularly, then as your strength increases knee raises will become an exercise that you can handle as well. Pavel Tsatsouline is a trainer that I respect and look up to and he believes that these hanging exercises are the very best overall abs and core exercises that exist. Once we mater the hanging knee raises we can move on to the hanging leg raises, but then I would have to change the name of this workout to the Zuzana wants me dead workout :)
Now I would like to share with you one comment that I got on my last post and I would like you to read it and give this girl a little support. Give her your advice and share your experiences. You can make one person happy just with one nice comment. Here is what Enolate wrote:
Zuzana,
Thank you for your new workout. I’be been watching your workout for about 6 months now. I tried to start, but i fail. I bought special CD’s to workout at home (save money instead of going to gym) but i did only 2 out of 5 CD… i started one of our workouts–but then i failed. Then i’ve stared again and failed to continue again. Now I am afraid to start. Now, i desperatley need motivation and i just dont know how to start. Moreover, i am afraid to start because i feel that i will fail myself again and again… i am embaraced to write this out in public, but i feel if i do, you might advice where should i start and…. perhaps that will help me.
I am not overweight, but I am not in my best shape as well. I am very busy with work, school and family, church activities etc…. Sometimes i feel beautiful sometimes i feel discused even by looking at myself. I am tired of this.
Thank you for listening.
Dear Enolate,
Please read the comments below this post. I believe that our great community is full of positive energy and their amazing stories will be the inspiration that you are looking for. I believe that there is always a major shift that happens in your life anytime you reach your big goal or dream. Getting into shape is the easiest thing to do, because you have already everything that you need to do this. It’s not like starting a successful business for example. You have your body that gives you enough resistance to train, you have the space around you to do the exercises, you have 20 minutes a day to do your workout, and you have internet access to watch our videos and share in the great community and supportive people here at the site ;) I can guarantee you that if you get in the best shape of your life, you will get some bonus out of it as well. I can’t tell you what it will be, but maybe some great job opportunity, new friendship, love, or something else that will open a new door for you.
Crazy Monkey is waiting :)
The 3 following exercises count as 1 round. I completed 28 rounds. Try to beat my personal best and enjoy this workout.
4 reps of Hanging Knee Raises
4 reps of Monkey Squats
4 reps of Sexy Monkey Dance :) haha
Hi Enolate!
I’m sorry that you feel so discouraged! But you should give yourself some credit for just being interested in getting into shape!
Also, you should define what ‘fail’ means to you. Do you feel you failed because you couldn’t complete 15 minutes of a workout or because you couldn’t perform one of her exercises correctly?
We are all at different levels of fitness. When I first saw some of Zuzana’s workouts, I thought, “is that even physically possible?’ And when I first tried some of her moves, I couldn’t do them at first. I wasn’t strong enough or I didn’t have the mind-body coordination yet since I had never performed these moves before. But within a very short period of time of consistent practice….I could do it! The feeling of accomplishment is enough to get you to the next workout to see what else your capable of so don’t give up!
Also, you may want to ask yourself what is menatally distracting you from focusing on your fitness goal. Don’t let negativity creep it. Set small, realistic goals. You don’t have to workout every day or for very long when you do.
Just focus and try your best and I promise, you will improve and before you know it, your self esteem is though the roof and you will be happier which we all know makes the rest of our lives better! :)
GOOD LUCK!
Is there anyway to see a picture of how you keep track of your workouts, from your journal?
Hi Zuzana!
The workouts have been great as usual. How about a new Tabata routine using one of the innovative names that BR TV members have suggested?! As part of my current 4-week workout program, I am doing a Tabata routine that I created from exercise moves that you have provided: (1) Jump Rope (2) Touch down squats (3) Plank with knee tucks to alternating arm (4) Side Jump Lunge (hopping version) (5) Pike Press. It’s a killer! Thanks again, Z & F. Peace to you & the BR TV community.
Thankyou!!
I just found you today and i love your blog, i have been looking for exercises to do that just use bodyweight(gyms are expencive) and your blog is full of them and in easy to follow workouts. I just moved overseas and have been backpacking for the past 4 months and not exercising and eating way to much food. before i left home i was training 2-3days a week with weights and working 15 hour days,im a chef so it can be a little full on most days, and i had the typical chef diet of coffee,bannana for breakfast, coffee for lunch, another coffee,as a snack, and then a bowl of steamed greens and maybe a slice of pizza at the end of shift, OH and all the chocolate.
SO My plan is, just to start moving!!to follow your daily work outs, i dont have much equipment but i have a skipping rope:).i have started running for 20 min every couple of days, what do you think of running? and streching, i must strech!
i have already started eating quite well, but still room for emproviment,(i know what to eat and how to make it, its more me being lazy and endulgent)i will post some recipes one day.oh and only one coffee a day(expresso)
my goal is To be Strong and healthy and loose the excess body fat that i have gained over the last few months.
I am Aiming to workout 5 days a week for at least 30min, but your workouts look like compact fun.
Just wondering? What do you do when you train? warm up? one of your daily work outs, then a cool down? how long do you train for each day? and how often will you work out for over 20 min?
I will continue to follow your blog, I think you are great and i will try your one Legged Gypsy work out tomorrow,
Keep up the great work im happy i found you and your blog.
Just wanted to thank you!!
Hi Zuzana,
More names for workouts:
Crazed Ape
Crazy Frog
Psycho Monkey
Monkey Girl
Not For Boys
Psycho Killer
Nothing More Than This
Boom Pow
Boom Boom
Bam Pow
Wham Bam
Rock’em Sock’em
Play Hard
Hard Play
Playing Hardball
Rough Tough
Buff Tough
Buff, Tough and Rough
Chimp Swings
Working Crabs
Crab Walk
You’re Nuts
Flexi, Dexy
Vexy
Little Monkey
Some of them work really well with Sexy in front and Workout in back…8-)
–Chris
Hi Zuzana
first I want to say that I love your site soooo much simply becasue your workouts are fun and challenging and whenever I get bored with my workout routines I always go to your website to find new and fun challenging workouts so thank you so much, ok now I have a question :
I workout almost 6 days / week and I have decided to go swim on my day off is this a good idea ?? sometimes I do 30 minute stretch on my day off so if the swimming is a good idea should I swim then stretch or the opposite ?
by the way your body ROCK
Hi Alaa,
I think that swimming is great activity for active rest. In my opinion it doesn’t matter if you do your stretching before or after swimming. You should be little bit warmed up for your stretching. 5 sun salutations will do the trick.
I don’t have a bar to hang from so I did knee tuck jumps. Love your videos! I hated cardio before you came along! Good job!
I really loved this workout, but I wished I had used a real pull up bar. I used one of the steps under the stairs, and holding on to it killed my fingers. At the end I still had a lot of energy, but I had to slow down because my fingers hurt, and I couldn’t hold on. Anyway, I did 23 rounds
to enolate :)
i could write pages about how to help u get motivated.. but ill try to keep it brief! this is just from my experience and may be different to how other ppl do things, but it works for me. i’ve been exercising regularly every day now for about 3 or 4 years and i never miss a day unless something comes up that just cant be avoided :)
the hardest part always.. is just starting that day. thats the hardest part. during the exercise, it can be hard.. but nothing is more difficult that psyching yourself up to get started to workout that day. once you start, the rest is easy (relatively! these workouts are tough, no doubt about it).
the way i do it to get started, cos i do the exercises in my room.. is i click on youtube and start playing some motivational songs that are great for exercise.. i have them on a playlist in youtube. stuff like eye of the tiger, or ‘heart of a champion’ by nelly.. anything like that. once i start playing this music.. it means im gonna start exercising. you can totally skip this step if u like.. but it helps me… cos it makes exercise more fun… and the right music can pump u up.
and then.. its just a matter of starting the first exercise and doing all the sets! i cross off each round by marking it on a piece of paper.. it helps me. if its 4 rounds.. and i’ve ticked off 2.. then i know im halfway.. and it feels better :)
and once you’ve finished the work out.. you can feel proud of yourself!
now theres some extra things. if you want a great body.. you have to work for it. zuzana said something once that i have always remembered.. she said you dont to pay all this money on .. well i forgot what she said you dont need to pay money on.. but the main part was she said ’sweat is free’. and i really like that. if you wanna get a good body… prepare to sweat for it.
another key thing for me is.. at the start of the day.. or during the day.. i decide how much exercise i wanna do for that day.. like if i think.. im gonna do one of zuzana’s workouts.. and then maybe walk the dog.. then i AM going to do that that day. if you say to yourself you are going to do this amount of exercise that day.. then you’re gonna do it. its not even a question of maybe will you do it.. or not. and dont make it an unrealistic amount.. make it something u actually think you can do that day.
yeah anyone can exercise 1 day.. but its doing it regularly.. on the days you dont feel like it.. or fitting it in on days when you are superbusy that makes all the difference. once you start exercising regularly.. its hard to stop.. trust me. i HATE it if i have to miss a day of exercise. but if you ever stop for a few days in a row.. its hard to start again.
i hope you can do it.. so much if it is mental. but if you can stick with it.. you will get results.. and you will feel so great :D
yeah all this stuff is just how i do it.. you can do it however you like.. so long as you do it :)
suggestion for a name for workouts (ill add more if i think of more) :)
The Thunderfury
why? just cos it sounds cool! haha.. its the name of a legendary (very, very rare)sword that was in world of warcraft and very cool looking :) save the name for a very special workout that kills you! haha (not literally! :P)
Hi Elonate
To me it seems the problem doesn’t really have anything to do with working out but your fear of failure,which probably translates into other areas of your life as well.
Many people have this very same problem,they would rather not try something because they fear failing,so if they don’t try at all then they can’t fail.
This is something that you really need find a way of dealing with and keep reminding yourself that there is nothing to fear.No-one is perfect and no matter what you do it takes time and patience till you get better at it.If you fall off the horse,just get back up and try again!!
As others have said,you must start out small and then slowly work your way up.You are not a failure,you just need to keep perservering ahead!
It may also be a good idea to make goals/challenges for yourself which will help keep you motivated.
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Dear Friends and Zuzana!!!
Fist of all, I am saying this with tears in my eyes, I AM SO THANKFUL for what you did, Zuzana. I expected few kind words from you and motivation, instead you gave me way more than I could have ever imagined. All these nice people, around the world, that could relate to my situatio provided me with so much support! All this kind words and personal examples, made me believe in me. Made me realize that I CAN do it …. For me, for my husband! And I WILL!!!!
I want to thank everyone who spend time and answered to my deep inner cry! I realized that I need to slow down with all my life things that going on and go to bed an hour early to wake up an hour early for work outs.
You know, when Frederick and Zuzana posted a post about clean eating, I went and ordered one magazine (fist was free). My husband wanted me to get iPhone for two years now, but I was so against it, I even said that I will never ever get it, but when Zuzana said that there is application on iPhone of bodyrock.tv, I gave in. So as soon as I had iPhone in my hands I downloaded free app of bodyrock.tv. (by the way, the apps is not working now, and I cant find it anymore on youtunes). My family and I try to eat right. I cook homemade food, no sodas etc… it just…it just…. I had (have) problem sticking to the routine and doing it everyday. Once I “take a day off” I end up “taking” 4 days… and then one more.. etc… then after a week or two I want to exercise but I am afraid that same think will happen…. And I’ve tried that more than 4 times…. It’s like this happens every month!!!! I know, ridiculous. That is why I felt that i had to yell for help!
I want to be realistic and I am afraid to promise to all of you that I will exercise 30 min everyday forever because I know that I won’t be able to. But I want to try. I SOOOO WANT TO TRY!!! I am setting a small goal; I want to try to work out for 21 days at least 4 times a week. After 21 days, I strongly believe that my body will lead to to my workout area….
Again, thank you very much for all your support. I’ve read and printed out every single post!!!! I will read them before I go to bed in order to be motivated to wake up early! Zuzana, you’ve done so much for so many people. May God bless you! (huge hug)
With love,
Enolate (aka Mrs. K)
(I am premed student, and “enolate” came from my organic chem. book. After watching “guns and buns” workout, I could not find peace inside of me, and I realized that I need to “spit it out” if I want to change. This really helped me… Now I can’t wait to finish working and go home, change into workout clothes, and experience that rewarding body pain that one can only get after great exercise!!!!
Dear Enolate,
I am so sorry for the app! :) we will look into this again and find some solution so that you and everyone who has the iphone can watch our videos on it. I am glad that you read all of those amazing comments. I knew that there are still good people in the world somewhere who care about others without judgments and are willing to help. I wish you the best of luck with your new goal and whenever you need an extra motivation just let us all know ;)
Ok, just getting around to posting this… I did 30 rounds plus 4 abs & 4 monkey jumps…
LOVED this workout!!!! Thank you!!!!
Hi Enolate,
I like that name and I think you should keep it.
You know all this outpouring of kind and motherly advice helps us all. I mean I find it hard at times, like when it’s freaking 28 degrees Fahrenheit outdoors! The only place I can jump rope near my house. So all this “keep on keeping on” (most of the advice in a nut shell) helps me pass the cold time easier. Cures the Earth’s axle tilt! 8-)
I have a Google Alert on http://www.Bodyrock.tv and saw something about the iphone app just a couple days ago. Here is the address: http://iphone.wareseeker.com/free-your-tv-does-not-allow-display-of-this-program-through-the-dvi-input/ Which has a link to: http://iphone.wareseeker.com/bodyrock.tv-with-zuzana-light-1.0.app/42da09bd95 Maybe it doesn’t download or work?
–Chris
HI Chris,
we took the app down on purpose. Can’t explain why, sorry.
Enolate,
i’m gona give you some tough love. there is no such thing as trying – either you DO IT or you DON’T!!!!!!!!
Instead of sitting there trying to motivate yourself to work out – you just
DO IT like NIKE says.
Thanks Zuzana and Frederick :)
Short and simple -that’s the way I like it!
i change the hanging knee to sits up
i haven’t that a bar to hang
but i did 23 rounds in 15 min
i feel awesome
xxx Tania
i love yours work out Zuzana
This was a great workout as I had very little time this morning but I feel as if I have had a sufficient workout for the day now. Great workout style or busy people. This would be great to do on your lunch break, you would still have time to, shower, and eat afterwards and get back to work. No excuse not to exercise really!
Also would be good if you are feeling fatigued from a workout the day before but still want to do a little something.
I completed 30 rounds in 15 minutes.
Thanks!
hey zuzana.. i love your workouts im just wondering if you have your great body from these.. im sure you have always been fit and tone. if not tell me what you did! i have been running doing starjumps (for cardio) and doing your body weight exercises.. i do 20 knee raises a day aswell 10 in the morning and 10 at night i am sure i can handle more! do you ever eat chocolate and how do i know how many calories im burning??
im sorry for all the questions but i would love to have a tone body like yours (L)
thanks for being a great inperation and motivation thankks
~~sequoia
Hi Sequoia,
I have got amazing results from bodyweight workouts that I started to do in October. I do eat chocolate occasionally. The trick is to exercise almost daily and keep you portions small. That’s what always worked for me. I don’t need to spend hours of exercising if I workout 5 days a week and my workouts are intense. Also I really watch how much I eat during the day.
I did 29 reps of this exercise, it really kicked my behind, i feel so acomplished to have beaten your score, you are my icon so keep up the good work.
I love the sexy monkey dance :) lol zuzana you rock keep em coming!
Short and simple – I like it!
i have new record
i change the hanging knee to sits up
i haven’t that a bar to hang
but i did today 31 rounds in 15 min
i feel awesome that’s my new record
i feel stronger now thanks
xxx Tania
i love yours work out Zuzana
I did 24 rounds plus 4 knee raises. I had to use my door for the hanging knee raises. My fingers & arms were killing me…. definitely slowed me down. After 20 rounds I had to switch to an easier version (not much easier tho). I laid on my bed with my lower body hanging off, straightened my legs to barely touch the floor & pulled my knees to my chest. Very tough!!
Great workout!!