wow i really like this workout! i actually just searched workouts today. i’ve been in bed with a back injury for weeks. i have no strenght or good cardio! you really inspire me to get fit! today was the first day my back doesn’t hurt. hoping that this new year i can get the body i want and thank you so much for sharing these workouts!!!!

Hey Fredrick, did you use a different camera today? It looked like different quality.

Will definitly try this workout tomorrow!! Looks fun!

Enolate, after reading your message I hope that I can help in some small way at least. The thing that struck me most about your message, apart from what you were saying, was the way you were saying it. The tone and choice of words you used were very negative and almost depressed (you wrote the word “fail” 4 times). You describe many commitments in your life which I’m sure are hard to fit in. Maybe what you’re lacking is the freedom and permission you need in order to give yourself “me” time. If you have other people relying on you to follow through with commitments then it’s hard to say no to them, and yes to yourself without feeling guilty. Maybe I’m totally off the mark here but the fact that you mentioned these commitments leads me to believe these are a problem. While it is important to have a network of friends and support through church, it’s easy to become burdened because you say yes to things (sometimes) out of fear, rather than love, and resent them quietly (causing stress). And sometimes, if you’re known as a “yes” person, others can take advantage of this. It’s ok to say no. What good are you to anyone if you aren’t happy with yourself.

Motivation is difficult to obtain and keep if you’re under a lot of stress.

Can you tell me, when you start the workouts what thoughts are going through your head before you stop? For example, do you feel like you have so many other things to do? Is it frustration with technique? Or do you constantly measure yourself against other people and beat yourself down mentally until you don’t see the point in trying?

Dear Zuzana,

Great workouts, thanks.
To add a little bit difficulties to your so call “MONKEY” workout,
for the first one, hanging knees raise,
1. you can use either only 3 fingers or even 2 fingers with 2 arms,
or one arm only with full grip.
2. change knee raise to straight leg raise.
in order to be a real “MEAN” monkey.

Charles

I kept swaying on my damn pullup bar lol…

dear zuzana,
you are really inspiring! i love to workout and i do your workouts everyday along with my own workout. i just wanted to say that i really enjoy your workouts and keep up the good work!!

I have started to exercise again because of you. You look so fit. You are beautiful. And I’ve learned so many new exercises. Especially for the core, like the “reptile” it really tires your oblique and abdominal.

You are a living proof that you don’t have to go to the gym to be fit. Your exercises its way better than anything I’ve ever done in a gym. Those machines are way too static and you don’t get any muscle coordination or balance.

My goal is to look like Bruce lee and to get rid off most of my body fat. Do You have any tips.

What shall I eat? There’s a lot of people saying different things, I don’t know what to listen to.

Should I eat a lot of carbs so that I feel good and have the energy to work out allot or should I eat mostly protein. How about just drinking soya milk and different types of fruit juices? Can I survive on that? Or do I have to eat food? What do you do to keep your fat percentage down?

Daniel

Hi Zuzana,

Looks fun! Us monkeys will love this one! 8-)

Hi Enolate,

Interesting name! We all feel like you do at one time or another. Sometimes we have to fail and it is not the biggest problem in exercising. Do blow it’s importance out of proportions! It just means you have higher goals and must work past the little failures. I mean I’m working on one arm push-ups so I must expect to land a nose plant once in awhile! How else would I know I have made progress? 8-)

(BTW, Zuzana, not that I’m competing with you or anything…but I can do it with my arm elevated only 2 feet off the ground. For those who have paid attention to my rantings I was at about 4 feet (45 degrees) off the ground a few weeks back.)

Enolate, if you just start with simple workouts you will progress past the current failures. If you can do 2 DVDs then just keep doing them till you find your self interested in doing number 3. But, if you also try Zuzana’s workouts and fail then your in a truly big friendly group of people! Be proud of your failures, see them for what they are and move on to even bigger ones! Also, if you tell us exactly where you fail it is possible to help you move past them more precisely.

Best wishes,
–Chris

Enolate,
First if you are watching and working out with zuzuana means you did not ‘fail’, it just means you had a setback. But you do not ‘fail’ until you give up. Let me shed just a little light on this…back in 1878 Thomas Edison was told by all the scientific community that electric light was not possible, he was unable to get any funding for such a ‘wild and crazy’ idea. He had to pursue it on his own, but in spite of 4,999 ‘attempts’ and ‘setbacks over 2 years’ he continued…When asked Why do you continue with so many failures? Edison said “I have not failed one single time, I have simply found 4,999 ways that didn’t work” and oh his 5,000th try he had the light bulb. Can you imagine the scrutiny he faced, by his friends, family, coworkers, associates but he believed and never gave up…thank God.

As for workouts…perhaps you are trying to run before you can walk. Start with the easy stuff, make sure you are eating clean…drinking plenty of water 1gsllon per day ~4liters (water is your friend) and getting enough rest. These are very big steps and very crucial to workouts. Once you have all that in check for a couple weeks…All the while you are watching Zuzuana to ‘fuel’ the fire. Then when you start, do so in moderation, don’t try to keep up with the ‘crazy monkey’ or ‘zuzana wants me dead’ or…well you get the idea. Start with Going for a 20min walk, and doing easy pushups, crunches etc. Establish a base line…workout the same for a week same time and go for a certain distance…use a log book to record your workouts take pictures, and measurements…after you have done it for a week average them together. Then next week seek small improvements, nothing huge just maybe same distance as the average but shoot for 19:45, one or 2 more pushups from your average. and seek to ‘maintain’ that for a week. Then the following week again small improvements…then after you get your time down to say 17 minutes, add jogging same thing establish an average and push the limit ‘slowly’,(more pics and measurements) Now you are ready to add more of zuzuanas stuff. Just try some of the ‘exercises’ don’t try to incorporate the entire workouts just master the movements, practice practice, practice, by this time you are shedding weight and adding cardio fitness. After some time and patience you will begin to see ‘huge’ results….Now you can incorporate Zuzuana’s routines.

The whole process is fun keep it fun and work with it. You will see drastic changes and regular photos and measurements will motivate you also use this site as motivation…but, “Never give in, never give in, never; never; never; never – in nothing, great or small, large or petty – never give in except to convictions of honor and good sense” Sir Winston Churchill.

Make Zuzuana proud…

Dear Enolate,
I understand the difficulties you are having with motivation and time for workouts. I’ve had some experience coaching people to fitness levels for Black Belt and beyond. I can tell you with authority, nothing is beyond your grasp.
First, you must stop punishing yourself for what you percieve as “failures”. They are roads taken that you haven’t completed yet. As long as you continue to breath, you can always pick up your bags and start walking again. I urge you to remember this phrase: “The Past does not equal your Future”. No matter how many times you failed, history has shown you can succeed at any age and time.
Second, if you can’t handle the motivation yourself, find a workout buddy. Someone who will join you on a workout program. The more, the better. When you HAVE to be there because they are expecting you, you will be more inclined to stick with it.
And last, find an image of what kind of fitness level you want to achieve. Maybe even Photohop your head on the body. Put it in places you’ll see everyday. Feel that level of fitness everytime you look at the photo and your subconscious will help to push you there.
Good luck.

Substitute Exercises for Hanging Leg Raises:
1) Do one leg at a time
2) Do leg raises on incline board (weight bench or Total Gym, etc)
3) Hold tuck position while supporting yourself on push-up bars (little parallel bars). Then lift knees similar to end movement of Hanging Leg Raises
4) Even easier, sit cross-legged in “yoga” position between push-up bars (mini-parallel bars). Support yourself while lifting legs but holding cross-legged postition. Hold for as long as possible. You can try to lift legs/kneew slightly, or even try to extend legs. Eventually you may be able to hold legs out in “L-position” while supporting yourself with push-up bars.

zuzana,
thanx – i tried a couple of your workouts – i’m no slacker, go to the gym regularly. your workouts are hitting muscles i never knew i had. i’m spreading the word.
cheers,
tommie

Hello Enolate,
I read your comment and I think you described how many many people feel. I really understood how you felt when you said “I’m tired of this” and that sometimes you have trouble looking at yourself. Body image can be a very difficult and exhausting thing to deal with. I can proudly say that 10 years ago I overcame an eating disorder that I suffered with for 10 years. Although I am healty now I do struggle to live a balanced life where exercise and food are not controlling my thoughts. I have learned that it is important to live a life of balance and not to be extreme about anything. That includes accepting ourselves for who we truly are even if that means we don’t look or behave perfectly. Zuzana’s videos are very fun to do and to watch and she has wonderful advice, but please do not compare yourself to her. We all have our own unique strengths in life and you need to be proud of yours, whatever they might be. One last thing, instead of pressuring yourself to follow a DVD or exercise program without giving up, why don’t you try to live an active lifestyle that includes all sorts of different activities. That way you won’t put yourself in a position that you view as failure.
Give yourself a big hug :)
Kim from Montreal

omg i love ur body you are a tough women man i wish i had ur body!!!!!! i have been seeing ur workouts and i am getting abs i am very excited toodles thx for posting videos ! um….. i wanted to ask if u ould post a video of how to get abs cuz i keep doing the same workouts and i dont think its working anymore well anyways thx bah bye!!!!!!!!!!!!!!!!!!

hi zuzana, ja the workout sounds loco, I’ll try it tomorrow morning, but 28 rounds sssss, I’m not sure about that, o.k. I’ll try to do the best.

about Enolate,you can do the zuzana’s workout in the morning before everything, if you don’t have enough time, and you will feel different during the day, I do that, you have to do a habit of it, that’s the important, don’t worry if you fail, after some days try it again, and again until you do it from habit, that is the difference, it’s hard, but if you want, you’ll get it

Dear Enolate

I completely sympathize with your prediciment. I know better than anybody how hard it is to get motivated to do physical exercise (whether its to lose weight, tone up or just to make yourself feel better). For me it was to lose weight. I was the fat girl at school, and while all my friends were out there being skinny, enjoying their teenage years with boyfriends and parties etc I sat at home fat and miserable. I tried every diet at least once and only lasted a few days on each. But one day something just snapped for me. I didn’t want to be that fat girl anymore, but this time I didn’t want to be the fat girl that just gives up when it gets to hard. And it is hard. It was one of the hardest things to do to change your own personal habits, but believe me it is worth it! When it comes down to it, it is just up to you. I have the greatest respect and support for anybody who just gets out there and gives it a go. The very first step is the hardest, but its easier if you just don’t think about it. Just put your gear on and go! :)

All The Best
Erin

P.S I’m 5’2″.. I was 110kg (242 lbs) and now I’m 55kg (121 lbs).. Zuzana’s blog wasn’t around when I was sweating it out, but I totally wish it had have been, because at least then I would have had fun doing it :) Great work Zuzana & Frederick :)

Hi Enolate,

I think most people have motivation problems at some point. I work out regularly and I consider myself pretty athletic, but I find it frustrating when after skipping 2-3 weeks of workouts due to sickness, travel, or too much work, I realize that I am not nearly in such a good shape as before.

In your case, it’s great that you are motivated to start. It seems that if you can stick to it for a couple of months, it will become a habit. To do that, you need to be consistent, working out regularly at the same time – such as 10-20 minutes first thing in the morning – so that you don’t find excuses while thinking whether you should work out today or not. Or you could find an exercise partner, to keep each other on track.

Also, if working out is not working out for you :-), you could try some other activities that you enjoy, such as bicycling / tennis / swimming, you name it.

Zuzana, could you possibly do an all-out ab workout, without other exercises in between? The problem is that oftentimes, although I get tired from the workout as a whole, I feel like my abs didn’t get enough challenge. And if you need naming ideas, here are a few :-)

500 situps challenge
abs on fire
situps, leg raises, and … situps

Thanks ahead of time!

Hey Enolate,

Life is short. Be yourself and have fun!

Hi Zuzana
I was reading the message that you share from Enolate and that make me remember how I felt a few days ago because all that wrote is the same way I felt , looks as I wrote this, and I understand her feelings very well. Enolate: I think first you need to know why you want to follow a workout routine, why you want to be in shape ? If you want to be in shape just to like to some one else or because people tell you your body is getting fat or diferent, this is wrong , just you need to be sure that this is you want because you will look better and that make you feel so good , also exercise can give you good health and that is very important.
Just remember this :”If you fall 7 times , get up 8.” Good luck :) PD: Sorry for my English, Spanish is better for me , lol..

Zuzana!

This workout is soooo funny but I love it!! It was very easy for me but probably because instead of hanging leg raises (since I have nothing to hang from) I used a barbell with 20 pound weights on it plus my ankle weights for that move. It was really incredible cardio. Great job :) I am much more confident in myself and thanks to you. I notice my body changing!

My mom and I tried your breakfast cake! It was awesome! Mine was a little ugly looking but here’s a picture HAHAH
http://tinypic.com/r/2i8yss1/6

Best,
Little Bri

dear enolate,
well i just want to say that i went through the same troubles as u are goin through :( some days i would feel like i just messed up everything by eating something too much or feeling run down and not motivated.
what i think thats been helping me lately though is doing some good stretching in the morning,eating lots of fruits and vegetables for the vitamins needed, and when u work out start out slow;like going for a walk and then increasing the acceleration or the distance.

honestly though, what i think that has really been helping me is zuzanas workouts, because she goes through the routines step by step and shows that she,like anyone else in a intense workout, shows some struggle but her strengthening along the way.. nothing a bought cd would ever show, because they are pretty much acters getting paid for their videos,and don’t show their improvment of them along the way.

so i think the best thing that will help you get motivated is starting off slow, maybe some stretching to help you get ready, and go out and do it!! getting back in shape will take a lot of work but has great results, as i have been appreciating after pushing myself to just do the workout. plus what they call the “happy brain boosters,” maybe there called serotonan but i’m not positive, but anyways wat boosts can improve your mood is after you get some good breathing from a good workout, which for the rest of the day should help you get more motivated.
well i hope that wat i had said helps you out Enolate. good luck :)

*star*

Dear Enolate,
One tangible source of inspiration that I get every month is a copy of Oxygen magazine. The articles are really good with solid emphasis on ‘clean eating’ as well as interesting workouts and success fitness stories from everyday people. Even if you are not surrounded with people who are passionate about fitness in your daily life, this can be a good way to remember that there are lots of people out there who are and who you can learn from and be motivated by!

This web sit is a great tool for motivation also, and Im sure that Zuzana would agree that we are all here to learn, share and support each other! Let us know how your progress goes :)

Cau Zuzano!

This girl is like a ninja, I thought you might find it interesting. She must get a pretty crazy plyometric workout from it too!

http://www.youtube.com/watch?v=RY9AiWRjI3o

Hi Zuzana

I am 5’8″ and weight only 135lbs but I’m working out more and more and have been gaining weight (but my metabolism is really fast so it is difficult for me to gain weight, I have been weighting 125lbs for years). But my body is a bit particular; I am skinny, except I have the butt of a girl (seriously), and it seems no matter what I do it stays the same! In fact quite often when I do butt-targeting exercises I feel nothing at all. It’s like there is no muscles. The only time it feels like it works is if I don’t bother for a long time, and then suddenly workout my ass, the next day I can feel the muscle have be working out. But if I do so regularly I feel nothing and see no difference. So for a guy who doesn’t weight much, it really sucks that I basically have more ass than a lot of girls I know! If I’m wearing boxers it looks nice, only because you can’t tell it’s not firm:p

Squats only feel like they target my thighs. If I do push ups, when I’m done, I feel my biceps are tired. There must be an exercise that can target my ass as easily as I can with my arms.

What am I supposed to do?

Thanks!

Zuzana:

There are some names for your workouts: “The exorcism of body fat”, “Get muscle or die trying”, “Never back down workout”, “No easy way out workout”, “Heart’s on fire workout”.

Thanks for your attention, take care.

HI,Zuzana

i like ur bodyrock and i was seeking for real traning to get healthy body and fitness coz i’m not fat coz i have Appropriate weight ,Appropriate length but i wanna to get in shap too so thx alot for ur avery special vidoes and good luck in ur life ;)

Hello everyone!

I am checking the site every single day but I´m not an active writer. The reason I´m writing is Enolate´s post.
Enolate all I can say is, that the main and most important thing is that you enjoy in working out. I´m exercising almost every day from May (I´m doing Zuzie´s workout routines, earlier I was only jogging) and I´m getting the body I want… It takes time, but it is definitively worth of effort, sweat and time! But that´s not all. I know I am getting stronger, healthier and that is even more important.
This ˝hobby˝ is not for everyone, because you must really have a strong will and as I´ve already said: you must enjoy in it. If you don´t, the results won´t show and you will fail again.
I just can´t wait to get home to do today´s workout! :)

Have a nice day!

For the Hanging Knee Raises beginners can lift their knees up to hip level or where they can if the back hurts. Another variation, but that doesn’t engage the core as much thus making it easier to perform, is lifting one knee at a time, switching them; so I would do 8 reps total.

Hope this helps someone!

Hi Zuzana,

Greetings from Halifax, Canada! Thanks for posting a lot of great workouts. I really enjoy the variety of exercises you demonstrate: I’m continually amazed. After two years of weights in the gym, I’ve had muscle soreness almost everyday for the last 3 weeks since I found your site. That tells me I’m doing something right!

Also, looking at the pictures on this page, how can anyone not think your body is incredible: you’d be a sleeper hit at any of those womans fitness competitions!

I misspeled the name.Sorry!

Dear Enolate,

I can entirely sympathize with you. The first thing I would say is that there is no such thing as failure in this case. Any progress is good progress and unlike much of the world, you WANT to move forward and you’re trying to move forward.

I have started and stopped workout programs for a long time, and I generally do feel bad about it when I don’t continue. For reference, I am not, and have never been in terrific shape, but I’ve learned to deal with it. I’m at around 240lbs right now, and trying to work down, but it IS hard. Look at it this way – if you were the only person to have this problem, humanity would be in MUCH better shape than it is now. Don’t be embarrassed, and don’t be afraid of not making it. Set small goals – try to do a work out two days in a row. Work out three days a week, or just one day. Put up reminders. Spend lots of time on this site, or another place that motivates you. You deserve to spend time with your body, and the more you do, the easier it will get.

Given that you’re short on time I’d suggest the “best 20 minute cardio” workout (http://www.bodyrock.tv/category/workout-routines/20-minute-cardio/) and just get as close to the complete workout as you can. At the moment the best I can do is half of the eight reps on each exercise, but it feels good to do in the morning, and after a week, I AM starting to notice a difference.

If “working out” doesn’t work, go hiking with someone who makes you laugh, or organize an active church event – just try to be more active on a daily basis, and NOTICE THE THINGS YOU DO RIGHT (that bit is important :P ). I hope my rambling is helpful.

To Enolate

I know how you feel and i’m not just saying this to make you feel better (even though i hope i can). I was in the same situation as you just 2 months or so back. I didn’t work out or anything. Only went for short…ish walks with my dog.
I had tried starting working out for ages but gyms were too expensive and i couldn’t drag myself out to go running cos i hated it. I would get a sore neck from the crunches or whatever excersises i was doing and i felt awful the rest of the day after trying. I must have done something wrong.

Now hopefully you will read this far so it doesn’t all sound bad. I found this site and the excersises here via a person who i follow in YouTube. She mentioned these amazing workouts that this beautiful woman has here and i just had to go check it out. The workout of the day was then the ‘Prison cell workout’ where she said it only needs very little space. I thought this is exactly what i need. So i put on some music and didn’t even change to proper workout clothes. I did 2 rounds of the workout and couldn’t do more at that point, but i was happy about myself. I did atleast something, and i was craving to do more the next day. I repeated the same excersise almost every day (had a few rest days) for like 2 weeks and in the end i could do the whole was it 4 rounds(?) Of course it gets a little boring to do the same thing all the time so i checked the other videos that had appeared during that 2 weeks and i was sold.

Now i follow the workouts every day, checking what’s new and even if i don’t feel like working out that day Zuzana inspires me to do it anyway. Like today i was only supposed to do jump rope or go running (Yes, i go running with my dog also now, or have done so a few times atleast. Strangely, now i like it too.) but again i think i just have to do the monkey excersise cos it just looks so cool. Even though i dont have the rings or a bar of any kind so i will have to think of something to substitute that excersise.

I have already gotten some results. The strength in my arms especially has increased a lot. My abs are more visible and i am moving towards a nicer figure i think. I wasn’t overweight or anything to begin with. I’m not doing this to lose weight, just to be healthy and strong. And i’m not doing this to get men to like me. I do this for me. I don’t get back and neck aches or even headaches nowadays almost at all and i used to get them a lot.

And i only do these Zuzanas excersises + some jump rope before and after the workout. I have only just incorporated the jump rope maybe 2 weeks back. I used to feel dead after just 100 skips in the beginning of the workout and 100 after, but now im moving towards atleast 200 skips in the beginning and 150 in the end of the workout quite easily. Today i probably can do even 250 and 200.

I feel great and i think i look better too! I used to have no self confidense but since i ‘changed my life’ about 2-3 months ago i’ve noticed a big change. I didn’t only make changes with excersising but also about actually going to places and doing things. I used to just stay at home, hate new things and not have friends. Then i chose to change 2 things: Say ‘yes’ more often and do something new every day, even if it’s just a small thing. I feel happy now and i feel i’ve gotten a lot more attention from men also. Even though i’ve chosen to take things slow if anything was to happen with any guy. I am choosing to live _my life_ at the moment, in the moment. Not anyone elses.

I still have some confidense issues since this is the first time in my life that i actually have some confidense in myself. I mean that literally, since i was bullied in kindergarten and school as far as my memories can reach. I no longer care what people think for example about how i look. I’ve started wearing and doing things that are more ‘me’ and have actually gotten good feedback.

And Enolate remember, you don’t have to do as many reps or as many rounds as Zuzana does. Do as much as you can and then stop. Don’t push too hard. The next day you can already do some more if you keep up with it regularly. The results come surprisingly fast. I was amazed, and now i don’t even want to have days off from excersising. Some friends of mine have thought i’ve gone mad ;)

Sorry for making such a marathon post. Hopefully atleast someone reads it.

Hey Zuzana,
quick question, where did you buy your rings? to what are they attached to and sis you install them yourselves?
thanks!
Carla

Hi Zuzana,

You should try one of the other Pavel approved abs exercises…the Janda* Sit-up.

How to do them: With your rings or your husband. In the case of your rings lower them to just below knee level and slip your feet thru them. Now scoot back so they apply some pressure on the calf just below the knee. With your hubby have Frederick hold your calfs just below your knees. But don’t have him resting on your feet. Now try to sit up. This is what Pavel Tsatsouline’s “Pavelizer” does and it is a very hard and focused abs exercise to preform!!!

–Chris
*Created by Czech exercise physiologist, Dr. Vladimir Janda

Elonate, Every effort is a success. Not completeing a workout is NOT A FAILURE. Perhaps your expectations are too high. Not seeing results the next day or the following week may not be reasonable. Everyone is different and will eventually see results,however slight they may be. Like a little more contour to the biceps and waist even thought the weight scale has barely moved one inch! Each time you start go one minute longer and soon enough you will do the whole workout. Your stamina and endurance levels will increase along with your self esteem. One thing I mentioned to some one else was,”BE YOUR OWN CHEERLEADER.” Stop listening to those negative comments that are sequestered in your head. Replace them with positive input. Most importantly tell yourself,outloud,”I deserve this for ME. I deserve this FOR ME. I deserve THIS FOR ME. I DESERVE THIS FOR ME. I DESERVE THIS FOR ME.” Believe in yourself and your inner strength which you have already proven by having started 2 of Zuzana’s workouts. YOU CAN DO THIS. DO NOT GIVE UP ON YOURSELF,ELONATE. YOU ARE WORTH IT. Zuzana is a wonderful exercise enthusiast and motivator. Enjoy these workouts and don’t think of it as just another “job” to do. The one chance you have been praying for here. TAKE IT!

Hi Zuzana,

Awesome workout! I really enjoyed it! Just want to ask you about the monkey squats: Are you supposed to lean over so far forward in the squat?? I was always taught that you have to sit back in the squat. Am I wrong? Love your Web site! Thanks!

Zuzka, Kristen, the point is in food, the problem could be hunger. When the body starves, it saves energy in fat (when eating), no matter how much you exercise. Kristen shoud concentrate on timing of the food, 6 meals a day (every 3 hours), healthy food, a lot of proteins, the main food is breakfast. You won´t be able to eat much in this 6 meals, so never be afraid of quantity of food (priority is never to get to feeling of hunger). (sorry, my experience, maybe I shouldn´t intervene in this)

Is there anyway to see a picture of how you keep track of your workouts, from your journal?

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

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 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

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.

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

wonderful to beat monday morning blues. Was really concentrating on the form and really lifting up in the monkey dance.

22 rounds in 15 mins.

RED

This workout was great i did it yesterday! my butt and thighs are sore today..

i added more reps tho and changed the first exercise

1. Elevated push ups – 5
2. Monkey squats – 8
3. Sexy monkey dance – 8

in 15 min i did 21 rounds!! :)

While Z&F are busy moving, I didn’t hesitate to select a few good lookin’ older workouts to try. This one was very much fun, suspiciously so. I completed 35 full rounds and 1 additional knee raise. I wonder if my great scores are the result of me not being able to ‘dead hang’ but only hang with my knees bent (from my door-frame pull up bar). I felt my abs working hard, so I couldn’t have made a big mistake.

I followed the workout with 30 minutes of mostly moderate skipping including 555 intensive high knees spread within the boring half hour. I feel like I’d deserve a whole cow with a potato field for dinner, but I think I’ll just go for a green smoothie and a quick cheese toasty.

This was my second workout for this morning. And also my second time to do this workout. My old score was 24 rounds. And today I did 33 round !!!! :) This was like dancing – so much fun!! :) ♥ 

27 reps just today :) I did knee raises with dipstation. I just came home from Prague (still not “home” in Prague), visited 3 apartments, one was canceled, first one sucks, second is too small, the third one is the most amazing place ever, I hope I will get it *fingers crossed!* Will know on Tuesday = 3 sleepless nights :D

I did this one yesterday, and it was great! Not so hard, but very intense, which was perfect since I was already sore from the Sexy Body Breakdown workout I did the day before. :)
Last time I did only 20 rounds, and this time I did 27 rounds plus 4 HKRaises and 4 Saquats, so almost 28 rounds.. Yey!! :D

38 rounds + 3 knee raises
wow
old ( exercise) but good))))
and 10 B for E