BodyRock.TV

In the video you show yourself doing a plank sideways walk. Is that a separate exercise or part of the PLANK,PUSH UP,& HALF BURPEE? How many reps for it?

Oh, yes, I get the “perverted,stupid sense of humor”. LOL.

Looks intense .. Can’t wait to try it ^.^

Wow Crazy, Im going to have to try this one ;)

hi zuzana,
i love your workouts!Mmm im sending this comment because this video plays only until 0:49 and then it sticks, it doesn’t continue and i couldn’t see it… i tried many times but always the same… I don’t know if my computer only has this problem but it is really annoying that i can’t watch your whole video =)

Looks good. I will do this workout tonight. Can’t wait.

Whoaa, I plan to do it in about an hour, not sure ill beat you this time, my shoulders are near dead since yesterday (600rep workout). I wont skip the warm up and stretching tho :).
Ill let you and everybody here know my time so they can compete !

Later !

Kristen,
I believe one of the key elements is establishing a ‘baseline’, and that baseline tells you exactly where you are. To establish this, you must take measurements, every measurement you can get, arms, legs, neck, calves, shoulders, height, weight, and 3 photos with shorts on and a top that fits, make the photos full body (front, side and back). This is very important, if you don’t know where you start how can you know when you improve?

Next, as Zuzuana points out…clean up the eating. Yes you can eat every 3 hours in fact that is a good thing. Manage your portion sizes and eat unprocessed foods, and this is my secret…drink at LEAST one gallon of WATER(not tea, soda, milk, crystal light, etc—WATER) every day. Fitness is 80% diet, so you must pay attention to ‘empty’ calories. Once you make the commitment to yourself…stick to it. Regardless of what anyone else says or does…STICK TO YOUR PLAN. Concentrate on cleaning up the diet, eat whole oats, lean chicken, fish, veggies, some fruits (some fruits because sugar is one of your enemy and that isn’t good when trying to cut fat).

Next…your exercise plan. Zuzuana is the guru. But it sounds to me like you are a fireplug and that is a good thing. Use your muscles to burn fat…that is really the only thing that can burn fat anyway…Muscles! So, if your thighs are strong, use then to help you do squats, lunges, Zuzuana’s famous burpees, jumping rope. If your upper body is strong, do pullups, situps, pushups, rows, all the while incorporating Zuzuana’s methods at cardio…building up your cardio endurance, and athleticism…you will begin to ‘feel’ it…when you do! Take measurements, and reward yourself for progress!!! No, NOT FOOD REWARDS, whenever I hear that dumbsh1t it infuriates me. Why go through all that dieting, and working out just to counteract it with FOOD??? Reward yourself with new workout shorts, or medicine ball, or new workout top or New gymshoes, or a gymboss…keep it related to your progress…pretty soon …well you get the picture!

Good Luck

hey!
do you have any advice for me?
Im trying to get a nice six pack, like you have, and Im well on my way, but are there any exercises i can do to make them really “pop” like yours do?

Hi Zuzanna,
I’m just wondering how many reps you have to do for that crawling thing you did in the plank position? The workout did not specify.
thanks! looks like a great workout by the way. :)

Oups sorry I forgot to tell that little something to Kristen;
Zuzana is very right for the portions you should eat. But when it come to exercises, it is really more efficient to take the time to do the movements properly first, then accelerate the rhythm. Don’t skip the warm up and take the time to stretch afterward. Stretching time will really helps your muscles and yourself not to suffer the next day of workout, while warm-ups will help you be more efficient in your workout !

Hope it will helps :)

Zuzana,

I just want to be sure, after: Plank, Push Up, and Half Burpee 3 times, is it then the walk over plank? If so how make steps in the walkover? Or is it the walk over plank between the 3 Plank, Push Up, Half Burpee’s? I watched the video a couple times and can’t quite figure it out.

thanks

Great workout! I was watching the video. What do you do after the 3X of plank-push-half burpee?

hey zuzana, this is a great website…i just discovered it yesterday and started doin the 20min cardio u have…it kicked my butt…anyways i want 2 say thank you and i look forward to doin this workout later today…If i could make one suggestion it would be if you could post your videos one day early…i am a soldier currently deployed and at the time that you post your videos it is already nighttime over here. but if nothing changes all is good…i will just do the workout from the day before…so i guess later today i will do this workout…again awesome site….nd ur amazing!!!!

Hi Zuzana!
Haha, this is going to be a long one for me! I’ve been following your posts, building in your exercises in my workout routine, and I really like them.
I’d like to ask one thing though, if it’s possible. It would be really helpful if you guys could shoot the videos with less cuts, and wider frames, showing how and what exactly you are doing. At least for the first part of the video, or something. Don’t get me wrong, the pictures and descriptions are useful too but they don’t show how far you lean, how much you bend your knees, etc. I hope you see what I mean. I’m a bit afraid of getting some stupid injuries because I’m not exercising proparely. Thanks :)!

And for Kristen… My problem was similar, I’m keen on running so I do that a lot but it has never really influenced my weight. I was raised up on healthy food, lots of vegetables and fruit, so that has never been an issue. But when I started eating much less of the same things, it immediately showed. And when I felt unconfortable because of the smaller amount I ate, I started calculating how much money I’m actually saving with these smaller portions. It feels sooo nice! :D

I am very much into Bodybuilding,but a week ago start doing your workoutsas as a cardio,it a great cardio ,but i notice that also i got a lot of power for my heavy lifting ,thanks for those posts

hi!

for me it’s been three weeks, i’m feeling pretty well!! I just need to know if 15 min every day it’s enough to loose weight…..I haven’t change my eating habits though….that would drive me crazy!!

and thank you!!! you really change a lot of lives!!!!

Hi there!

Could you clarify how you’re doing the burpee pushup and the sideways crawl thingy… I couldn’t tell from the video. It looks killer though, can’t wait to try it :) Thank you!!

Ruth

Kristen should try to not to eat for 1 day per week. During this day she can drink juice or water (better) ALOT and each time when she feel some saliva in her mouth. And of course she have to do exercises during this day (or walk, 10-12 kilometeres).
Healthy food and small portions is a must, also try to not to mix the food during one food intake. Its like, you have some fried potato and chicken for a dinner. Eat chicken (or potato) first, then do a small (or not small) break and eat whats left.
I haven’t seen her working out, or eating either. But this works even if she’s not really eating alot and not really doing any exercises.

I’d explain everything better but i have to work on my vocabulary first :)
P.S Translate it to english please :)

Finally, I did 18min 32sec but did not push-up twice at each plank to manage my shoulders a bit. And I am COMPLETELY DEAD. Thanks for this nice exercice! And thank for leading my life to a more healthy one !

Thanks to both of you of sharing this !

I love your website but it has not been working right for a couple of days, are you working on this problem?

awsome workout, your body rocks!

i just did your work out for the first time and loved it… i was slow .. .took me 32 minutes, but it was awesome….

i can relate to everything kristen said. i feel like i can never loose a single pound after all the hard work and i gain so quickly if i dont watch everything very closely. the best that happens is that i maintain my weight. so yes, it’s VERY frustrating. and sometimes, i just wanna give up. but this time, i planned three weeks with certain workouts and certain diet goals. i m gonna follow them religiously and see if i get any results. im sure i will be more fit. the question is if i will loose any fat. i will keep u posted. but i m only on week one so far.

also, sometimes i feel like i expect results too soon and then i go off my diet n workout routine cuz i dont see results and am very dissapointed. so this time, though i m recording my “scores” on the workouts i do, im trying not to focus on the results. rather, i m gonna focus on the process and moniter my results after the end of the three weeks. (or maybe even six weeks)

What is the last exercise and how many do u do per rep?

For Kristen,

Along with Zuzana’s recommendations, I have two suggestions for you to consider.

Protein/Carb/Fat ratios: You may need to tweak the percentages of your consumption to find an optimal ratio for your particular body. Some of us need to boost protein while others find better results with complex carbs. The body also needs the right kinds of fats (olive, coconut, etc).

Hormones: There is a misconception that hormone imbalances are only for menopausal women. Hormone issues actually may present in the teen years. For example, if you are low in testosterone or progesterone, you cannot lose fat/build muscle, no matter how much you exercise or how well you manage your diet. Difficult periods and excess fat can indicate high estrogen levels. Blood work ordered by your Pediatrician or GYN can determine any imbalances. Look for a bioidentical hormone therapy dr in your area for consultation if you think this may be an issue.

Be well.

Hey Zuzana, I really appreciate you opening up about your eating habits because I sometimes go crazy about stressing over mine! I too eat small portinos about 6 times a day but my problem is understanding what my body is craving and satisfying it.
Anyways, take care :)

can you clarify on the plank, push up, half burpee, walking plank exercise?
You did it again, another great work out!. looking forward to trying it in the morning.

Hey Zuzana,

I completed this workout today in 16:33.15. So, I hoping I did this right. I followed your video and the instructions under the pics. The last pic didn’t say what to do but from what your video showed you walked over 3 times before starting your next round. Is that right? Please let me know! I think your workouts are awesome. My body tends to react to short but explosive workouts. I hope to get abs and thighs like yours (my toughest parts to get in shape). You have a wonderful body and a great, sweet personality to go with it. Thank you for sharing your workouts. I know that my tummy has to with my eating habits so maybe you can share at least one full day of what you eat.?? Anyway, can’t wait for your next workout..

Cheers,
Cynthia

Hi my name is diana and I ran into your site by watching your videos on you tube. First of let me say that I think you are amazing!! A true inspiration!! I was just wondering if you do any kind of personalized online training? thanks for your videos they are awesome!!!

Thank you for sharing the comment. It is good to keep that in mind. Zuzana do you think working out everyday doing only bodyweight exercise benefit, or would it keep you from seeing results and overtrain your body?

Hi Zuzana,
I thought your answer to Kristen was very good since she didn’t give any information about her diet. When I read her situation I immediately thought to myself that this young lady might have a candida overgrowth. I found that I was having the same troubles earlier this year. My body wasn’t responding to intense exercise and eating the proper amount of calories per day for weight loss. I ended up doing a candida spit test to see if I had a candida overgrowth and I found I did. For two weeks I cut out all sugars and starches (except for berries and grapefruit) and followed a strict candida diet. It made a tremendous difference and I started to drop weight/fat like it was butter melting off of me. I felt amazing in my workouts and in life in general.
It might be worth looking into for Kristen. There is a tremendous amount of resources on what to eat for a candida diet and what some of the symptoms are. Hope this is helpful.
I love your site by the way. You keep the exercises and diet information realistic.
Thank you!

hey zuzana.
so quick question: when you do that crawl to the other side,well should u switch sides 15 times for there to be 15 rounds?

thanks :)

Hey Zuzana,

Sorry if everyone is leaving the same comment, but there’s no description under your last exercise (the walking plank-type one) about how many reps you do. It kind of looks like three walks on both sides in the video but it’s hard to tell. Please let us know. I want to die by workout today!!!!

Ashley

Love your site! Where can I find more information on Tabata protocol? Thanks!

OK girl – I totally agree with Zuzana on this one. If your consistently working out on a daily basis, getting good cardio and strength, then you have to stop and think about your food intake. I use to think that I could eat whatever I wanted as long as I worked out that day, but that’s not necessarily true. I still had that little pudge on my belly that I just could not get rid of, which I attributed to poor genetics for years – haha. Here’s the truth, exercise is great and necessary but food intake is just as important. Eating reasonable portions of whole foods such as fruits and veggies and limiting processed foods such as crackers, chips, and cookies will be the best thing you can do for yourself. It is important to also understand that a lot of what the food industry labels as ‘nonfat’ or ‘no sugar’ often has chemical junk that turns into sugar and fat inside your body (our bodies were not designed to breakdown man made foods). Don’t be fooled by these labels- stick to the food that can only benefit your body (aka fruits, veggies, and whole grains). Don’t get me wrong, we all need that slice of cake or brownie every once in a while, but as a general rule try to eat small portions of power foods. Also try the rule of eating six small meals a day. This may be difficult for some, but if you even have a healthy snack (like an apple) between meals, this will help your metabolism to keep working to its potential and help you not get to the point of starvation, preventing you from gorging at lunch or dinner. Hope this helps Kristen! Keep up the good work! Oh and just know that you are beautiful no matter what but your true beauty shines from the inside, so don’t let other people get ya down ;) Confidence is beauty.

Zuzana – the hot potatoes were absolutely fantastic! I made them as an appetizer to a butternut squash bisque and thank goodness I did! Accidentally put one too many peppers in it and it was too dang spicy to eat…so we feasted on the hot potatoes that were of course a success! Thanks for all you do!

I have some insight for Kristen. Despite the fact she did not leave info. about her diet (let’s assume she eats fairly well), it sounds to me like she needs to consider various food allergies. Maybe she is someone who gets a “swelling” response to wheat gluten. Additionally, dairy can have the same affect if you’re dairy sensitive; not to mention, as women we shouldn’t be eating dairy anyway because of the positive correlation between breast cancer and dairy– you can read all about it in a meta-analysis book called The China Study. I also recommend Eat To Live by Dr.Fuhrman. It’s an incredible book, and he is a highly respected Dr. in his field, for real! So much of the health industry is propagated by sales, that we don’t know what we’re buying into, case in point: diet pills–remember when ephedra and Fen-Phen(fenfluramine and phentermine)were on the market?(known killers). Anyways, Dr.Fuhrman’s website is: http://www.drfuhrman.com/. There are lots of other excellent nutrition books as well, consider looking up Dr. Dean Ornish too. So many to choose! The first step to nutrition and weight loss is definitely commitment, but I argue knowledge is equally as important. Good luck to Kristen, I hope she is able to read this :).

awesome answer Zuzana. Tosca Reno suggests in all her work that our diet is 80% of the battle we wage to stay healthy. I agree with her that it’s a significant contribution to either weight gain or weight loss. Exercise is the other component, but it doesn’t work if one’s diet is garbage. Keep up the great work. Look forward to trying this workout!

Hi Zuzana,
Could you put a description for the last pic. In other words, how many reps of the crawling sideways after the push ups?
Thank you

Hi Zuzana

Thanks for another fierce workout.

By the way, I love the titles of your workouts. Keep up the good work.

Theodore from Greece

Hi Zuzana, Thank u 4 great workout. I will try it tomorrow morning. I have one Questions How many times did your crawl sideway on the third exercise. Thank U ltinag

Hi Zuzana,

Maybe I missed it, but it doesn’t say how many times you do the walkover plank?

Thanks

Hi Zuzanna
Im a girl from Denmark 38 years old – I have decided to quit my overweight and by coincidence I saw one of your videos on You tube. I have worked out after your “workout for absolute beginners (thank you for that video) about 2 weeks now and I have lost all together 9 cm on my hips and stomach.
I will follow your food “hand instruction” what an easy tool – I have only used it for two days ;-)
But please tell me Zuzanna will you daily workout be enough for me to loose weight ( I have to loose 34 kg moore!)or should I use your workout routines first?
Thank you so much for this webside
Hope to hear from you
Henny

looks AWESOME. i am a little confused with the 2nd exercise. is it plank, push-up 3 times. but then what is the walk-over to the second plank counted as?
pls let me know!!!

So I try to prepare myself now for my morning exercise. I watch your video and write every exercise in my book.
In the video you show a “plank side crawl” but there is nothing else mentioned about it, how many reps.
You are still probably working on it and morning it will be completed . Thanks guys for a great work you do.
It is fun to compete and try new “tricks”:) My legs and butt are getting in some good shape.
b

Hi Zuzana

It looks like you had a crab walk in there as well? If you did how many and then do you start the 2nd round from the other side or count there and back as 1 one round?

Thanks
Liz

Hi Zuzana!!
I think this has been one of your most tiring workouts!!
I am SO GLAD to be able to access your website. I was unable to
get any updates on site properly for almost a week!
Thank you and keep the torture coming =)

p.s/my time: 19min 11 sec

Hi Zuzana,

I´m so glad the site´s working again. I can´t wait to try this, looks pretty hard. I have have question, though, because I get it neighter from the description nor from the video:
is the side movement in the plank position some kind of transition between each round? Or is it like: plank-pushup-burpee 3times – then moving to the side – and again plank-pushup-burpee 3times – moving back to the side and then the whole thing one more time? It´s not clear from the video because of the editting. At least not for me :o)

Thanks a lot and have a nice day.

Niomay

Hi! just wantet to notice that I cannot see the comments, so I don’t see how many reps of each exercise there is…
Looks real hard, can’t wait to try it :)))

Hi Zuzana, I’m confused about the last exercise. In the description it says Plank, press up and half burpee x3, but in the video, you do like a plank walk and seem to repeat the press up and half burpee. Are you meant to do 1 plank-pressup-half burpee, plank walk then another 1 plank-press-burpee (3 in total, including the walk)?

Kristen,

I think Zuzana hit the nail on the head and provided two very good examples. It seems like when it comes to weight vs. tone it is always and issue of to many calories in the day for your size. One thing is good you dont sound lazy at all and you should know that your not destined to stay the way you are and are unhappy with. You know the enemy head on, so to speak. The portion control on bodyrock.tv is excellent way to eat as you can still get a variety of food groups, which is balanced. Also if you keep in mind that the workouts that Zuzana teaches are stuctured and are fitness ROUTINES, you can apply the same math in your diet. In life just like the excersize must be vigorous to get results so you can think about food, that it must be thought out day to day to reap the desired benifits and keep them, so you can do it! And on her link under diet she explains what would be good portions for your small frame personally..the handful idea of portions is an easy method.

Suzana, your workouts are amazing, but your clothes too ;)

Can you tell me wich label are the clothes you are wearing in this video?

I just tried about 3 workouts, and after every workout I was totally exhausted although I go to gym about 4-6 times a week and do a lot of weight lifting, and not just the “girlie” stuff ;)

Greetz from Austria,
Elisa

My sister and I just finished this workout in 23:19. It is a killer! We were confused about the push ups though. It looks like the sequence is push up, half burpee, push up, then two sideways plank steps and repeat two more times. Is this right?

Hi Z&F,

I do not understand the instructions quite well..and it is record in a way I cant see exactla what is happening with all that plank-push.up-half.burpee stuff, I am a little confused.

So: first plank, than push up, than jump with feet towards palms —> 3 times. Than three crawling “steps” left/right and repeat the whole thing two times more? (3 times total?). I really cant tell from the video or from the instructions written above. Sorry, maybe I am just stupid :/.

Great outfit and workout.

Tina

Hi Tina,

I made a correction underneath the walk over plank. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left.

Hi Kristen,

I totally understand what you’re going through because I’m kind of going through the same thing myself. While I try to avoid the scale and go off of how I’m feeling and how my clothes fit me, it’s hard to resist wanting to “lose weight” in a numerical sense. I personally think people focus way too much on what the scale says and to add to this, Body Mass Index results. I think there’s a lot of misinformation about BMI (height to weight ratio to measure body fat). BMI only takes into account gender, height and weight. It does not look at bone structure or muscle mass whatsoever. While it said to be useful for children and teens, if you are shorter and very athletic and strong (as you sound like you are) your weight could be more of a reflection of your muscle mass (since muscle weighs more than fat) rather than your fat mass. In reality, the only scientifically proven way to accurately find out your body fat is by taking a Bod Pod test or through hydrostatic weighing.

Here’s a youtube clip describing the Bod Pod test in case you or anyone is interested.

http://www.youtube.com/watch?v=WFYBa4NkqIw&feature=related

From playing varsity rugby, I know a lot of women who like me are a medium to large build and gain bulk very easily from lifting heavy weights (and probably eating too much too). I think you should try Zuzana’s suggestions of high intensity workouts that combine cardio and functional strength training and like she said, take a good hard look at what you’re eating.

Since I don’t have access to Bod Pod, I have found that keeping a record of my measurements is a good substitute because in reality you’re trying to improve your body composition so what the scale says shouldn’t be the most important thing to you. Since I’ve changed my own style of working out from lifting heavy weights to doing Zuzana’s daily workouts and paying better attention to my eating habits, I’ve been measuring myself every 15-20 days. Recently I’ve noticed I’m losing inches almost everywhere except my thighs. I gain overall muscle and strength very easily, but my thighs are taking their sweet ass time catching up with the rest of my body in terms of leaning out. The funny thing is, while I’m getting noticeably stronger, leaner and more defined, so far my weight is still the same as it was two months ago. I try to remind myself that muscle weighs more than fat and it’s probably an indication that I’m gaining muscle at the same time that I’m shrinking fat cells.

I also think big changes to your body take time and patience. It’s all about staying motivated to reach your end goal. Obtaining and staying at your optimal size or weight can feel like a constant battle, that’s why I think it’s important to find ways to make physical activity and heating eating an enjoyable daily event. Try to find something that works for you.

I hope this helped in some way shape or form.

Ashley

Hi Marrianne,

i am sorry for the description :) I realized that it’s hard to understand. I corrected the description underneath the plank. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left.

Niomay,

Sorry :) I have already corrected the description underneath the walk over plank. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left.

HI Liz,

It is the walk over plank exercise. I had to correct the description underneath the pictures. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left.

Bohdana,

I corrected the description underneath the pictures. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left.

Albenna,

I corrected the description underneath the pictures. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left.

HI Henny,

my daily workouts will be enough for you. You are the one who decides to increase or decrease the intensity of the workout. The more energy you put into the workout, the more calories you will burn. Also if you put you max effort into the workout, you can keep it short. Important thing is that you keep your portions small. If you eat too much, then no workout will help you to loose weight.

Hi Zuzana, I have only recently been watching your videos and you have an amazing body. What I would like to know, is a little bit of your story, what shape were u in before you started, how long from then til now to look like you do, and a breif on eating habits. I am planning my goals and this will help me alot. Do you yourselfonly do 20-30 mins daily? has it always been this way
Thanks

Hey Kristen,
I hear your pain little one.

Firstly please know that this difficult time will end soon and you are not alone. Take strength and courage from your unending store deep within…it is there believe me.

Secondly Zuzana shares some very valid points and I would like to add a couple of my own.
I am not a health or a fitness professional I share in the spirit of helping others see another way to health and happiness.

Preface:
‘Your health depends on an alkaline environment, created by eating foods such as tomatoes, avocados and green vegetables…striking the optimum 80/20 balance and regulating your body’s acid/alkaline chemistry through simple changes in diet can result in weight loss, increased stamina and strength,a stronger immune system and a greater sense of wellbeing.’

Dr Robert O. Young, Pioneering scientist and author of The pH Miracle.

Your body is like a battery and needs to be charged correctly which means staying slightly alkaline. Alkalized water, foods and thoughts will help greatly! An acidic body holds fat to protect the cells, organs and body structure.

First: Breathe. Regular diaphramatic breathing deep into your lower lungs.
Second: Water.
Water with fresh lemon squeezed in.
Morning: 1/2 litre or more water with fresh lemon.
2 more litres throughout the day ’til bedtime….sipping regularly. 2.5 to 3 litres when working out heavily.

Masses of GREEN leafy vegetables, raw or steamed. (Lightly boiled still crunchy if you must)
Exercising increases acid in the body so stretching before (only once warm) and after exercise is a must. Follow Zuzana’s workouts and cut back on any other ‘heavy’ exercise.

Worry less about what you LOOK like and focus your amazing mind on how you FEEL particularly during execise. Are you angry, punishing yourself to get a great body or do you tell yourself what a goddess you really are, how powerful you are inside and out.

A whole mind shift and attitude to eating / drinking / breathing may be required. Agree with yourself that you’re not cutting out sugars, fats, diet drinks junk food etc. Replace that thought process with ” I live a healthy vibrant lifestyle by choosing to love myself, breathe for life, drink awesome water, eat energzing natural foods AND workout like a Goddess”.

There are many website that have lots of interesting and usefull content: Google for Dr. Robert Young, (PH Balance) Udo Erazamus, (Udo’s Oil) Tony Robbins Ultimate Health, Breath Walking Meditation.

Above all be gentle with your self and your self talk, you are young and wonderful, unique and powerful. Focus your thoughts ONLY on what you really want in a positive uplifting way and you will start to see a real shift in your life.

Go girl! Keep us posted on your success Kristin

With love and a passion for life
Sean “The Passion Man” Foley

Zuzana,
Great workouts…I am killing some of my clients with YOUR stuff and the Underground labs girl was a joy to watch. So many people have become stuck in the ‘isolation exercise’ world. We are slowly spreading the ‘Full Body Workout’ ways with the world.
Anyone in Cyprus is welcome to contact me through here for local Monster FB Workouts!
Thanks to you both!

So, I just did this workout in the way I personally understand it. (the way I written above)
I couldnt wait for your answer, I was too excited :).

And all I can say is – OMG Zuzie, please, please, dont do this again!!! :/
I have to admit that I wanted to end it somewhere in the middle but I didnt and I am so pround of myself now :).
But really, it was just too much…Oh my, my sweat is droping all over!
I did it in 20 minutes, all 15 rounds and when I finished last round I was just happy that I have survived the whole thing. Insane. I am so happy it is over! But now feeling great!

Thanks,

Have a nice day,

Tina

Wow, now i read your correction and I see, that I was doing too much of plank-push up-half burpees! (3 instead of 2 times of this group of exercises), so that means that it was even harder that it is supposed to be! OK than! :D

Elizabeth,
I corrected the description underneath the pictures. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left. sorry :)

Itinag,

I corrected the description underneath the pictures. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left. sorry :)

Hi Kristen,
First of all, I hope your parents and other family members are supportive of you. It’s absolutely unacceptable for your sister to chastise you about your weight and presumed lifestyle habits. That type of negativity can undermine your confidence and self-esteem, which believe it or not, will adversely effect your ability to accomplish your fitness goals. Make sure you let her know how hurtful and off-base her comments are and if necessary, involve your parents. I fundamentally believe that families are our first networks of support; positive encouragement should ALWAYS exist in the home.

Now to your immediate concerns: It’s wonderful that you’ve been trying hard to be healthy and fit. In agreement with Zuzana, I suggest that you work DIFFERENT, not (necessarily) HARDER. The following is basically my elaboration of Zuzana’s article on reducing body fat: http://www.bodyrock.tv/2009/07/23/how-do-i-reduce-my-body-fat-percentage/.

DIET: as Z said, watch your portions. Here’s the link to her advice on portion control: http://www.bodyrock.tv/2009/04/07/alternative-for-counting-calories/.
But also, eat at least 5 times a day and drink lots of water [if you don't like water, you can always spritz your water with fresh citrus fruit, such as lemons, oranges, or limes to enhance the taste]. I find that 3 meals and 2-3 snacks a day work well for me. Here’s a link to an example of 7-day meal plan that is listed on the Clean Eating Magazine website (a great resource for Clean Eating): http://cleaneatingmag.com/MiniSite/downloads/7day_mealplan.pdf

FITNESS: It seems to me that you’re strong and that you plateau easily. In that case, you should ABSOLUTELY follow Z’s workouts. You need to combine SPEED, COORDINATION, and strength. You need to do QUICK and HIGH INTENSITY workouts. You also need to switch up your workout program at LEAST every 4 weeks. (I also plateau easily. So, I have 7-day workout plan that I repeat for 4 weeks. After week 4, I switch to a new 7-day workout program. I switch again after week 8 and so on and so forth.)

And without a doubt, you MUST invest in a jump rope. Here’s an article by Z regarding jump ropes: http://www.bodyrock.tv/2009/04/19/fitness-training-jump-ropes/.
It’s one of the most effective ways to challenge your cardiovascular system. And the great thing about jump roping is that it never gets old. As you get more advanced, you jump rope faster (thus, continuing to challenge your body) and, as you master basic moves, you can progress to advanced moves. There are a plethora of tricks you can do! Here’s a great site that sells inexpensive and importantly, durable speed jump ropes: http://www.buyjumpropes.net/ProductDetails.asp?ProductCode=013BoxersTrainingJumpRope&CartID

So, the “short” of my response to your post is: (1) surround yourself with positive and supportive people. tune out all negativity, for once you internalize it, it will only undermine your progress. (2) eat small portion-sized meals 5 to 6 times a day. (3) perform Z’s workouts in which cardio and strength training are combined (4) change your workout program at least every 4 weeks

Here are some other things to be mindful of because I sense that you are desperate (and that is why I am responding to your comment). Do not engage in extreme weight loss tactics such as starvation, purging, or diet pills. Extreme tactics such as these are not sustainable and it will only set you back in the long run. When you do start to follow Z’s workouts, avoid excessive training (link to Z’s article on this subject: http://www.bodyrock.tv/2009/01/29/excessive-training/).

Remember that healthy living is a lifestyle and sustainable weight loss takes time. You should certainly see progress (approx. 1 – 2 lbs per week), but don’t expect to lose all the weight at once. Zuzana is not only a testament to the benefits of discipline and persistence, but she also demonstrates that significant weight loss takes time.

Lastly, Kristen, I believe in you. You are clearly hardworking and conscientious. I know that with discipline and a good strategy towards weight loss & fitness, you will reach your goals. I hope you continue to post on this site. As a member of this community, I will look out for comments on your progress. Peace to you & to all. :D

HI Michelel Johnson, ofcourse we are working to solve the problem.

Hi Ruth,
I corrected the description underneath the pictures. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left. sorry :)

Hi Esti,

we shoot our videos this way since we started bodyrock.tv and that’s the way we like to express ourselves. These videos are not even meant to be instructional so that you can follow them rep by rep. I am posting pictures with descriptions to help you guys understand the exercises better. But please don’t ask me to change the way we do this videos, we love our videos and the way we shoot them. We might come up with some better solution for this without changing the way we shoot these videos.

HI Guillermo,

it is not possible to update with new workout one day earlier since we shoot them as I do them myself every day. I can’t imagine to do my workout for the day and then on top of that shoot another workout for the site. That would be just too much plus I prefer to show people what exactly keeps me in shape and that is just one short workout about 5 times a week.

Hi Raina,

the video works for me just fine. There must be some issue on your side, maybe internet connection?

OOoooooo, this was brutal!!! I did it in 21 min, 8 sek.
Happyyyyy!!!!!! :-D

Hugs from Hanne! ( Norway )

HI Texas Cindy,

yeah I know I screwed up the description, sorry :) I corrected the description underneath the pictures. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left.

HI Ingrid,

please take the time to read through my blog, there are tuns of useful posts and articles where you can find your answers. The purpose of this blog is to show people what exactly I do on a daily basis to keep myself in shape. I share my thoughts on diet and I believe that my simple approach can help others as well.

Hey Zuzana,

I completed this workout in 17:25. I have no idea how you laid down immediately after you finished. I literally had to walk in circles for almost ten minutes after to bring my heart rate down. Seriously Z, that was THE MOST intense cardio workout I’ve done of yours. That was right up there with tabata and crossfit in terms of wanting to give up or puke from doing it.

Just wondering how your pullups are going? How many can you do now? I just started doing them after building up strength doing chin ups and I can do three! Very exciting.

Ashley

hey *o* i just finished the workout & i did it in 14:00 Mins!! So proud i beat you — it was a very challenging workout & in respondance to you joke ‘That’ s what she said!’

Kamilzyna,

I don’t believe you guys that you are that fast :) you must be cheating or something.

Hi Ashley,

I am kind of slacking with the pull ups, but when I remember I go to the rings a do pull ups I can do 3. Someone left a comment not so long ago that doing the pull ups from the dead hang is apparently not good for your shoulders. I don’t know if its true or not, but I am having a hard time to do them from dead hang anyway.

How could you complete this workout so fast?! :) I can’t believe that some girls would do this way faster then me, I was pushing really hard :(

woohoo~! I finished! i got 22:16.. I think I did the push up things wrong but that’s ok, I was still sweating like crazy!
Thanks Z&F!

Hi:

I always hear you panting a lot during excercises and that worries me, becuase I was a swimmer (in my glory days, hahaha) and when you are in the water you cannot pant, so you are obliged to control your breath (respiration). That is why swimmers develope outstanding stamina. I am here taking some liberty, with your permission, to recommend that you should control more your respiration, even by the sacrifice of repetitions at the beginning. The body will learn to maximize the use of oxygen in your lungs.

Texabara

I have been checking out you exercises videos for more than a year and I think they are continuing to get better and better I have really enjoyed you workouts lately. The body weight workouts are awesome! I can say that they work great also… this is the only type of training I do and I continully out preform people 10 yrs younger than myself!

Todd Beattie
Indianapolis Downtown Boot Camp

Hey Zuzana:)))Hello from Norway:))

Still going strong here I see.I have been following this site almost from the beginning,and Its exiting that there are more and more people that checks in here:)

Theres something I want to ask you about,so I hope you have the time to write back to me here-I would really appreciate it:)

Q:I have skinny legs and a flat bum,but a little to much fat on my stomach.I am doing some squats,running in stares,lunges and so on for my legs,ive been doing it for to weeks now.I also take long walks with high pulse and other exersizes.I have also changed my diet(i only weigh 55 kg-164cm)I try to eat my kcal intake(i find it hard to eat around 2000 kcal.but im doing it.I eat loads of protein,healthy fats and carbs.)

So my question is: Is it possible to get bigger bum and legs,and at the same time get smaller stomach?what program would you recommend for me?to build the muscles…get rid of fat.I dont want to be to skinny! :)

I think the reason why I have fat on my stomach is because I have been eating wrong.to little kcal,and sometimes ehm..chocholat and chips.but i havent been overeating..

So really,im a chubby skinny person..lol.

anyways,hope everything is going well for you,you are truly an inspiration to us all:))

Take care,Lisa:))

Hey Z!

That’s awesome! Keep it up and you’ll be back up to 8 or more pullups in no time.

I’ve been doing dead hang ones too and I’ve never heard doing this type is bad for you. Like any exercise, I think pull-ups should be performed through the entire range of motion to enhance muscle strength and joint flexibility.

I must be pretty fit to finish faster than you, but honestly I think a lot of it is mental. I’m a rugby player so I’m pretty biased but I think it is the most challenging sport anyone can play both mentally and physically. Through a lot of hard work and struggle I’ve become use to the feeling of pushing myself to my absolute max to the point where I think I can’t go on, and then working past it. Through this training I think my body and mind thrives on continual short bursts of power and strength. I can’t stand running continuously for 45 minutes because I get so bored, but I can handle these types of workouts….and the best part about your workouts is they’re the best for burning fat and building lean muscle!

Ashley

I’m excited, but also absolutely dreading this workout. AH! Anyway, Zuz and Freddie: I have something for you that is completely unrelated to fitness, but it’s hilarious and I always think of the two of you when I see it since it “Malta” based. Check it out if you want a good laugh!

http://www.youtube.com/watch?v=m1TnzCiUSI0

Thanks for changing my life,
Angie

Hi Angie,
We love this video – it’s very funny :) Thanks for sharing it!

[...] This post was mentioned on Twitter by Glenn Stanza and Oleg Vorobyov, Thorbrand. Thorbrand said: RT @tweetmeme Death By Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv http://bit.ly/6c2pG4 [...]

Hi Zuzana,

So I saw the correction. I didn’t do the plank, pushup, burpee 3 times after walking over 3 times. I thought to myself when I stopped the time that there was no way I bet her. Thanks for the correction. I’ll try it again.

Cheers,
Cynthia

Zuzana I LOVE, LOVE, LOVE, your videos I really like that they are not lenghty and that they are just right to the point!!! I am so inspired by you and cannot wait to see all your new posts. I feel like, how could anyone watch your videos and not be inspired, also
i eat well all the time and am very carefull about what I eat, but watching you I have become even more careful and am finetuning it even more. So, to everyone without the nutrition factor your results wont be as great. I also got to school to be a personal trainer and sports nutrition specialist so I have a lot of helpful info for myself. I was wondering are you also a personal trainer, because you ARE VERY GOOD at what you do!!! Thank you SOOOOOOO much!!!!!! Nicky

Damn, that wasn’t easy. I am not too proud of my time, 17:38, I took too long of a break between rounds, but I am glad I finished it. I wanted to quit several times but kept on saying one more round.

Hi Zuzana,
Your arm muscles looked bigger in your October Gypsi workout (I think you looked the BEST shape in that vid); when will you get weights incorporated again into your workouts? Also can you keep us posted of what you do on your days of active rest? A short sentence of summary would be great in your daily workouts because I would love to know. Last night my husband ran 2 miles on our treadmill while I jump roped 100×10 for cardio. I will do this workout today & leave you my time. Thanks for posting this vid & I look forward to the next one!! Ps/ today we tried muesli for breakfast & it was delish <3

Zuzana,
those girls are prolly full of it w/ some of those times. either that or they are not close to doing the right form lol take it w/ a grain of salt..

Hi Zuzana & Frederick

This is perverse but thank you! Finished in 17:22 which was a shocker but I’ve checked, double and triple checked and performed it correctly (with good form and not too much food this morning;)) I don’t think I’ll be doing it again in a hurry as I thought I was going to pass out at the end…..

Hey Z,

I am completely loving these intense short workouts. Would you say that you have completely switched over to body weight workouts. Do you ever intend on using weights again? I ask this question because of all the info. out there about the importance of weight training for bone density. I know that weight bearing cardio is a plus but being a woman and in my early 40′s I continue my regular weighted workouts along with my cardio and of course your daily routines. However, do you feel that you have achieved a greater body based on just your body weight workouts (of course the clean eating and portion control as well). Any response from you or the body rock tv community would be great.

Just wanted to comment to “Passion Guy” that his feedback was a great read. It is great to read such positive words. I think his soothing verbage should be teamed up with your workouts Zuzana : ) It would be a great combination of intensity (Z) and relaxation (PG).

Take care!

i cannot access your website links. it says i must be a member now, but there is no way to become a member (?). i visit your website daily and now i cannot view anything except the home page postings.

Hi Zuzana,
I don´t agree with your advice to Kristen a little bit. I´ve already commented this in “crazy monkey workout”, please, look there.

How can I become a memeber to access other parts of the site?

zuzana! i did 17:53
really i’m dead jajajajja
very good this workout!

how was your time zuzana??

Hi Angie

Just had to tell you how FUNNY this video is!!! Thanks for sharing it with everyone else!

Zuzana – Just keep doing what you are doing! the way the vid’s are shot are perfect! I can see your form in all of them and your form and technique are always perfect! because of this i am always aware of my body form when i do your routines… Thanks again for sharing your workouts with us mortal beings! LOL!
PS-I am dreading doing this workout!!! I also want to know how a few others completed their times quicker than yours? I think this one will take me at least an hour! (and i am not unfit) I completed one of your routines quicker than you once BUT i cheated! I couldnt do full press ups or something so i did box ones!!! ha! ha! that was in the begining… Now i’m proud to say i can do loads of full press ups!!! So thank you and keep posting those amazing workouts for all of us.
Liz x

Hi Zuzana & Fredrick!

Thanks so much for the great workout. I’m so excited to have such a challenge. I have a quick question… How do I get access to the rest of your site? My email has been registered. I keep getting NON-MEMBER Error message. Please help!

Thanks,
Nicole

I’m happy to have come across one of your videos on the web and then your web-site. Your workouts are great, and I hope that they will be a nice thing for a change (I do tae bo most of the time plus some other fitness routines) for me. Tried four of your so far. Yeah, hard work, but at least they help me wake my body up! :-) I just love your ‘hill experiment’ – it’s a pity I can’t find a suitable one for myself to challenge my cardiovascular. :-)
Would it be too rude if I ask you how long did it take you to get to the current level of fitness?:-) I don’t think I’ve seen any info on that on your web-site.

Best, Tanya

Kamilzyna,

Haha finished that workout in 14 min you make a joke:D
You have do something wrong.
I will trie it too.

And Zuzana are you reading every comment?

why does it keep saying that i am a non member. Please help. i tried to sign up but the link is not highlighted. how much is the premium. i need my dosage of exercise. please help me.I tried to look at the workout routines.

OK Zuzana I did this one in 21:03 & had cramps during the last 2 sets so I can understand why you are sprawled out ~ this one is some mad cardio for sure. Laura

hi! i have just noticed that alot of your tabs are saying access for members only, but i dont see anywhere to become a member? are you starting to charge for your site? on another note i was wondering if i could get some tips from you and all the people who like to post comments. i have been on this 2 yr journey since i had my first child. about 2 months after having her i weighed in at 220 pounds. i have increased veggies and fruit and stopped eating horrible unhealthy items except for a few cheats on weekends. i work out 4-5 times a week varying between cardio and strength training and on my days i dont work i manage to keep active chasing around my little girl (shes 30+ pounds so carrying her around and playing is a workout in itself lol) and doing excessive housework. i have managed to loose alot of weight (im about 143 now) but recently have come to a hault. in the past 3 months i have only lost 1.5 pounds and i find the only way i loose anything now is if i starve myself. this is very hard for me beacuse i love food and skipping meals is never a good idea. so basically i am looking for some tips on foods that will fill me up good so i wont be tempted to snack an hour after eating. i have tried alot of your recipies (while i could acess the page but like i said now all your tabs say i need to be a member to access :( i engoy them very much. but yeah if anyone could help me with some tips for good foods to be eating and even some tips in the exersising department so i can get rid of this last 20 pounds i would much appreciate it. ive been trying so hard for so long and have started to get soooo frustrated.
with love, magen from canada

Great workout! I just found this site last week and it is the EXACT kick in the pants I need. I noticed that a lot of the content requires a membership, but there is nowhere to sign up. How do we access more of the membership content?

I tried accessing the “diet” tab but it said that I wasn’t a member, I have subscribed to your site though ( I dont know if thats the same thing). But how do I become a member, I most definitely want to!! Thanks a bunch Zuzana ;o)

Danielle

The other day I was able to access some amazing workout routines on this website, and now it wont let me because it says I need to be a one on one with zuzana member, but I can’t find where to sign up for something like that, so please someone e-mail me how or setup the link for it thanks.

Angie, that video was sooo funny. THANKS for starting my day with a good one.

I can’t get this to work. It won’t play.

Hi, I have a problem entering older sites, something about members only.

I really love all the workouts here, I finished today your first Daily workout again again (Balance, Strength, Agility) and just love it! I didn’t beat my best record (17:14) but I was really concentrating on getting every move right.
That is also something you Zuzana do great in your videos – you always keep your body in a right position for every exercise, which is really important.
On Sunday I will thy the “pervert workout” :)))
Greetings from Germany (by the way – I envy the great weather you have there :)

Hi Kristen,

It’s tough when you can’t see the results that you want but you have to stick with, if only to prove your “perfect” sister wrong. It sounds like you’re getting lots of exerices but maybe you want to add more cardio so you’re burning calories instead of doing the muscle building exercises. Zuzanas routines are really good, the daily workouts are a challenge but they will show results!

And as for what you eat it is essential to pay attention to the food you eat. Focus on whole foods, that aren’t processed and that contain low sodium and high fibre. Drink lots of water; often people are dehydrated and eat food instead of drinking water. It may be a good idea to keep a food diary for a couple of weeks, and record everything you eat and when. People are often surprised at how much food they consume when they actually write it down. Once you’ve indentified where your weaknesses are then you can change. Eat lots of vegetables and fruits, whole grains, nuts and seeds – they’ll fill you and give you the energy you need without all the extra calories.

And above all stay positive! All the best to you.

It would be great if you would list out the workouts instead of just describing them. I think they are really awesome…so a list like:

Exercise Name
Total Reps
Total Sets
Temp even if you can

you know I would pay for a spread sheet…maybe you should have a premium membership kinda of thing. I bet you would do well and rarely would I say that. I’m allergic to the premium membership thing. But in your case it is that good. i would do that.

Hi Kevin and Danielle,
Sorry for the glitch, we are just playing with our settings. You should have no trouble now :)

Hi Dr. K, the workouts are still accessible for everyone…we were just playing with our settings :)

Hi Kadir,
We read and approve every comment :)

Zuzana Got a Question for ya? This just started happening today. When I go to your website it says for members only on some of your links to like diet, daily routines and fitness tips. Do I need to sign up as a member? I subscribed when I first came to your website do I need to do something else? Because I love your website it has inspired me so much. My husband was even impressed at what you do. It is amazing people like you who take the time to help people and don’t mind answering questions for them. Most websites don’t anwer back usually. You make it personal and make everyone feel good about themselves. I admire you for that. Please keep those amazing workouts coming.

Hi Cricket,
You should have no problem accessing all the sections and posts now. It was just a settings glitch.

Best,
Frederick

Thanks sorry for the all the questions. You two are really amazing for all you do.

Hi Zuzana,

I love the pants you were wearing in a previous workout. They were Clima365 Adidas pants with pink strips down the front. I have been searching for them in our local stores in Canada to find the same pair, but am having no luck. Can you tell me where you found them? I would like to order them. Thanks a billion. LOVE your site.

Hi Zuzana,
I did this workout last night 15:03. I didn’t understand the walking planks so I did plank, push up, burpee, push up, three wide walking plank, push up, burpee, push up three walking plank push up, burpee, push up and jump up. This was 1 round.
This is a great workout. I also did the oct. 29th workout 16:31. I had a blast last night. Thank you.
I also like your jumprope workouts.

Timea

Zuzana do you think working out everyday doing only bodyweight exercise benefit, or would it keep you from seeing results and overtrain your body?

Hi,
I did the 15 rounds in 21 minutes except my pushups were on my knees. I’m still very pround of myself, thank you once again for a great workout!

Nilds

I can’t remember at what video you requested workout names but here are some:
The Champions Challenge
Makeover My Muscles
Phelp’s super 8 (for a workout w/8 exercises)

Need 00.19.28.98min for this workout.

Mi Boob is burning.

Frederick are you also do this workouts?

I do it every day when you upload a new one:D

Hi Kadir,
I do the workouts right after I film them – there is no escape for me :)

Hi Zuzana,

This is my second time visiting your great Web site. These body weight routines are really revolutionizing the business. In fact, I recently attended a fitness camp hosted by LA celebrity trainer Tony Horton of P90X fame. He taught us a great body weight rotation called UCML (Upper, Cardio, Middle, Lower). You do a set of upper body, then some cardio, then an ab exercise, finally followed by a leg exercise. Do about 4 rounds of this rotation. It’s just unbelievable how ripped and sweaty you get after just 10 minutes. Hope you can incorporate one of these routines in your daily regimen!!-:) Keep on kicking butt and taking names! Ciao, nick

Wow I am just amazed that anyone can do this? I tried but only could do half the reps and lasted about 8 minutes. I’m just starting out exercising again so Im not in the best shape. I will be using your awesome videos to help me get back in shape! Thank you so much for sharing your workouts! I hope I can complete one full workout soon. I just recently quit smoking 2 weeks ago, which I am so happy about. Trying to replace my bad habits with some good ones. I am feeling so good and want to work on living a healthy active life!
Your body is rocking Zuzana! Great Job!

Yay!! Thanks ;)

24.32min , I’m ashamed . But I had hard day of work yesterday so I will have to try again in next couple of days.
good one guys!

Hi Zuzana and Frederick,
I found your stuff on youtube while searching for interval training some weeks ago and found your workouts fascinating. I started doing some and got my “very interested” 14 year old son doing them with me at times.. I think you are a good motivation for him.. as well as the rest of us.

I have a couple of questions:

1. what kind of work do you and Freddy do that allows you the early work out option. I used to work out in the mornings until I got a job in downtown Chicago where my commute took away my work out time… now unfortunately I work out at night and it’s really hard. Besides the fact that it’s dark when I get home, as you mention I am tired and all I want to do is relax.

2. any suggestions for evening work out motivations?.. other than health!

3. how do you schedule your workouts? (cardio/core Mon, Wed, Fri and strength Tue, Thu, Sat?) I’m looking for guidance on this to develop what could work for me.

I also wanted to comment on your videos and photos. I do sports fotography and the videos and their editing are done very well. The photos are also great in my opinion. Kudos to Freddy!

Thanks for your web site and your knowledge. It’s very inspirational to me and has given me the opportunity to do a good work out correctly.

One last thing.. glad your web site is functional again! We go through widthdrawls without the workouts!
O~

Hi Nick from nyc,

thanks for sharing this tip. It sounds like something I would like to try.

Hi Alicia,

I found them in the capital of Gozo island – Victoria. There is a shopping mall with Adidas store.

[...] push ups though. It looks like the sequence is push up, half burpee, … Read the original: Death By Workout | Fitness Advice, Workout Videos, Health … Share and [...]

Hi Zuzana!I watched your videos on youtube and really liked them all.

I am 18 years old. I have just started to do your workouts and i have a question.
I am doing only the “butt and abs”workout for now but, do i need to do more workouts from your website for my butt and abs to get in shape as soon as possible :). Is it enough?

(p.s: i need to lose weight and get in shape so as soon as possible) please help me! thanks!

Hi Zuzana & Fred.
This question might be out of place for this post but, I was wondering in: Do you guys have a Video Podcast channel with iTunes?
I’m trying to find a way to get to the videos when I’m don’t have access to internet (ei: the gym, out of town, etc), so I can keep following the new routines.
I’m a Mac user, so naturally iTunes and iPhone are the best thing ever to download the videos and take them everywhere I go. Please let me know if you do, I’ve looked for it and I haven’t find a way to access your content while offline
Thanks in advance

Zuzana, im laughing — I so didn’t cheat i just really pushed myself.. i also did not want to be severly late to school (as i usually am) but i kept that whole concept of the work you put in your body is the work you get out — I did it in 3 intervals of 5rounds and took a small water(sip) break (prob took like 15sec) btwn 2 of the invervals but didn’t count that on my time. And i did all the rounds!
On that concept i was talking about earlier, it really modivates me as well as you do & i recently found these jeans i wore in middle school (2 sizes smaller than what i wear now) & they totally fit. i have to say i look and feel much better after doing your wrkouts for about 5 months now!! Thanks so much )( Sry it’s so long)(

You should try this workout… http://www.womenshealthmag.com/fitness/no-equipment-required-workout … tell me what you think…

Hi Deya,
We are Mac users too :) We are working on iphone/ipod versions of our workouts and should have something soon.

Hi Zuzana and Frederick, the UCML workout is always a favorite of mine, touches all areas in so little time. But I can’t wait to try this Death by Workout this weekend! Wow! What a monster…

Have a great one! Nick

Zuzana & Fredrick I have the same problem I workout in my shop building and I don’t have a computer in there. I have a TV with a DVD player in it. It would be alot easier for me to workout. I’m not real good on a computer. I have tried to download your exercises but haven’t been able to figure it out.

25/M/6’0″/180lbs Approx 25 minutes. (forgot to look right afterward)
24/F/5’9″/155lbs 22:10

I would like to add that it is sometimes hard to follow the entire routine because of the break in video clips. Pictures and description helped but still had issues. For example: Didn’t know if the walking plank position was suppose to be both left then right in one round or only one direction each round. It would be helpful to have an entire round in beginning of the video followed by clips afterwards. Thanks for all your hard work.

[...] the original post: Death By Workout | Fitness Advice, Workout Videos, Health … By admin | category: lady fitness | tags: ambitious-hairstyles, get-past, having-the-same, [...]

[...] More here: Death By Workout | Fitness Advice, Workout Videos, Health … [...]

Hi Alicia,
Here’s a place a European online merchant where you can order the exact color/style of Zuzana’s pants: http://www.sheactive.co.uk/delivery.html?
Appears as though they ship to North America.

Also, here are the pants in black/white: http://www.shopadidas.ca/product/GN415/P08660/Training/Women‘s-Clima-365-Gym-Kick-Pant/detail.jsf

[...] Read more here:  Death By Workout | Fitness Advice, Workout Videos, Health … [...]

Hi… This comment is for Kristen. This is just a thought. The one thing that really helped when I found myself stuck. I changed my workout. A lot of times, we tend to do the same thing for too long and our body gets accustomed to it. Once this happens, nothing is going to change. Do something completely different than what you’ve been doing. Do some light lifting but, increase the reps. You should always change your routine after 12 weeks or so. It will jolt your body and most likely you will begin to see a change. Hope this helps.

That was a hard one-I finished in 20:24 and thought I was going to puke once. I’d like to share a simple recipe that I made for the first time today. It was very good! PESTO PASTA ingredients: 1 TBSP olive oil, 1/2 cup walnut pieces, 1 crushed clove garlic, 2 cups torn baby spinach leaves, 1 tsp dried basil, 4 oz (2 servings) cooked whole wheat spaghetti, 2 TBSP shredded part-skim mozarella. How to make: Heat the oil in skillet over medium-low heat. Add the nuts and toast them for 3-4 minutes, stirring frequently. Add garlic, spinach, basil, salt and pepper to taste. Cook for 3-5 minutes more, turning frequently. Toss with the cooked pasta and top with cheese. Now that I’m typing it out, I realized I forgot the cheese! But it was still good. You have to try it!

So I definitely took longer than everybody here hah [embarrassing], but it was still a great workout, I’ll try to do it again later on..faster.

Thanks Z&F :)

Oh, wow! It took me 32 minutes. For some reason I just couldn’t control my breathing as well as usual. I had to really slow down on the last 5 reps,because I didn’t want to start wheezing. I’ll try it again some time next week for sure.

Hi Zuzana, maybe I’m wrong but you very look like my friend have you ever been in Omsk?

Hey Zuzana! Did it 21 min…and still not sure if I survived?! :)

Also…I’m the girl who asked you about your funky/cool workout wardrobe style (the one-shoulder thing you sometimes sport)…and I said I’d try it out in San Diego. Well, I did today here at the gym I workout in, 24 hour fitness, and let me tell you…I got many compliments and stares!

When asked, I definitely gave you the credit…and at the same time did a little bodyrock.tv advertising! Thanks for the style-inspiration, among a plethora of other inspiration you and Frederick provide, and all I ask is that you both keep doing exactly what your doing!!

Cheers and love,

Melissa

Hi Melissa,

that’s such a great compliment :) Thanks for spreading the word! You just encouraged me to think more about my workout clothes. I was trying to look for something cool here in Malta, but I had no luck with it :( Everything is just so boring and I don’t like boring. I think that I will have to go to Prague for shopping.

Hi Andrei,

I don’t even know where it is :)

Danica,

thanks a lot for the recipe, I really enjoy when you guys are sharing this with me.

Kamilzyna,

well at least you give me reason to push harder the next time :)

I love the way the videos are shot and this is what makes them interesting and motivating too. I see very clear and the angles of the shots makes it easy to see what your doing. I hope you dont change them for one or two out of most who like them the way they are! Thank you for bodyrock.tv!

Hi Antonia, thank you so much for this encouraging comment :)

i did 17:53 yesterday! and now i don’t feel my legs jajaja
how was you time zuzana!?

Wicked workouts I love your site it gives me so much inspiration for new exercises for my clients. I completed the work out in 17 mins 23 sec

Your body is outstanding!!!!

nice, but I have too weak legs to do this so many times !

OMG! 15 rounds in 17 minutes and 46 seconds. I give this workout 5 brilliant stars cuz it was HARD! LOVED IT!!!

Thanks again, you’re awesome!

Ruth

I would also agree with antonia, the videos are well made and it’s clear to see what your doing, and with the help of your pictures and information on this website, it’s perfect. Thanks! :)

Great workout! Did it in 28 minutes as it was supposed to be done. Quick question for you: Do you do other exercises/workouts before or after each of your posted workout?

Hey lady Zuzanna and everyone within this fitness community,
I´ve recently been taking 2 to 3 days pauses between workouts. It´s the first time I take so much time off between heavy workouts. I ride my bike daily about an hour and I thought that Zuzanas workout, done 2 to 3 times a week, will do the trick in keeping me fit through the winter.
My problem now is that when I do an intense workout like this crazy “death by workout” one, I´m kind of taken down by it the next day. My body isn´t really sore the next day, but I feel as if I “outdid” myself the day before. I feel somehow tired the next day, but not really weak. Am I not stretching enough after workouts or are the pauses between workouts too long? I´d be very happy to hear comments on this.
Greetings from Germany!
Christian Baumann

I just completed this workout in 16:59. I was literally dying. I idolize you and thank you for your great workouts.

-Amber

I did it today in 19’19″ and just killed me… ! was great!

hi Zuzana! Please help! i am a slim woman with an alright body except my hips. they look as if they go in instead of out . is there any workout I can do to make them wider? like any muscle i can build? Thanks so much! :)

Zuzana, how long should i let my muscles (body) rest after i do your workout? Could i do every day, in the same time ? for example: on monday i do ‘death by workout’ at 4pm, on tuesday i do ‘Brutal 500 Rep Workout”at 4pm, on wednesday i do “massive 600 Rep workout at 4pm…..etc. Could you answer me? Thanks a lot.

WOAH! Zuzana, I did this workout yesterday and I was dead afterward! It felt really good to be able to complete it, though.
When you say it will kick ass, you aren’t kidding! My ass literally feels like someone has kicked it, because it is so sore! But in a good way. ;)

Thanks so much, Zuzana and Frederick, I love you guys!!

Dude, this workout killed me. I figured I would be dead when I was out of breath in the 3rd round. My time: 26:21

Zuzana do you think working out everyday doing bodyweight exercises would benefit the body or overtrain the body?

Thanks, Danica for the recipe. Sounds delicious. I’m going to make it using brown rice instead.

Hi Aaron in Denver,

these are the only workouts that I do. That is the whole purpose of this blog so that everyone can follow the exact routines that I do.

Hi zuzana! congratulations for your new server, probably my comment lost in the translation, but i want to thank you for all the work outs and the advices for our body. Now i try so hard to lose weith and keep my stomach flat, im not fat, im thin but i want burn the fat of my belly and hips, but i don’t find the motivation, the willness, i’m so depress because i can’t eat well, somedays i eat very much muffins and chocolate that makes me happy and then i fell bad and the next day i try to eat well, but in the afternoon i fell hungry, i fell ugly and sad.
What can i do? i want to love my body, but i don’t know how, please, help me, please.

oh, sorry about my english, i still learning ;)

yay 17:34….still sore :)

Hi Kristen,

It is a combination of eating and exercise that will reduce body fat. Exercise alone can not do it and if you want muscles changing your diet won’t do that. You have the muscles so look to your food intake. My best wishes to you.

Everyone else, be patience with Frederick and Zuzana, they have had to move the site to allow for increase traffic and have bugs to iron out. Any changes to a system like this will result in days when it’s harder for us all to access the site.

Something to keep in mind is that they also need to pay for the services of the tech people fixing problems and the cost of the faster servers.

–Chris

Easy stuff. Come one! Let’s get serious about fitness!

this was extremely painful…… EXTREMELY haha.my legs are so sore. my time:19:21…. not sure if i can do that again….:)
thanks

Hi Bade, how you liking the temperatures around here?

I look at your advice to Kristen and got to say it is simple superior to mine. I had not thought what suggesting “look to your food intake” might mean to a younger person and the danger I could be leading her into.

Hi again Kristen, not eating enough food and exercising can be a very bad thing for a growing body and should not be done. Listen to Zuzana and Bade and take their advice.

Best wishes and seasons greetings,
–Chris

Hello zuzanne aNd fredrick,
Im a newbie on your site and i love fitness, nutrition and excercising and you have inspired me even more!
I have a few questions, first off when i do your videos sometimes i am quite sore the next day or two so is it okay to work out on sore muscles or is it better to rest?

I tried watching ths video both here and on youtube but it always freezes afte 47 seconds, is it me or the video?

and also a little recipe secret that i love for tuna fish i add *fat free plain yogurt*, a little lemon juice salt, pepper, garlic, celery, and dried cranberries with a little bit of balsamic vinegar and the yogurt adds that creamy deliciousness kinda like mayo but healthy and fat free

i look foward to hearing from you
your fan
brooke b

What happened to the list of all your other workouts? I can’t bring them up on the website. Thanks

Hi Dianne,

the old workouts are in Archives.

Hi Zuzana
22min40sec. I’ve done the rounds barefoot on a parquet floor and now I have a blister on the big toe, so don’t do it ;)

I’m not sure if it’s the most efficient way to stop the time for this workout because I’ve caught myself to do the moves shorter than possible only for being faster (without conscience on cheating, just because I’ve focused to be fast). But then I’ve had a puls of 180 (= more recovery time) without trained the muscles (back/quadrizeps/trizeps) in the whole range.
I appreciate your idea of competing as a motivation so I would propose
- maximum time of 25min without pausing longer than 30sec.
- focus on accurate moves like demonstrated on your wonderful pictures

I love your work and tell my mates weekly to follow ACTIVELY your work so take it just as a proposal to make even better your workouts ;)

Sporty greetings from Switzerland :)

So, this was a nice sunday workout :))) I’m really surprised I did so good in time (15.40min), I must have done something wrong!
In the first workout you are not getting totally straight up with the upper body do you? I also didn’t, but keeping my abs tight and back straight (but leaned forward when getting up – probably that was the mistake which made my time faster).
Anyway, I really needed the 5-10 minutes walk after, my puls was racing…

I love all the workouts here!

Wow! I just discovered your site and I’ll look through all your past daily workout videos and compete with you :)

I have never been able to stick to a workout. I have always lacked the will power, but I am ready to try again. I have a question though. Do you always do workouts without machines? Or do you go to a gym? I would love to get into that good of shape.

Kristen,

I am 39 yrs old, but will share some tips I have found helpful. Portion control is key. I quit drinking soda and juice. Water is the best for your body anyway. Also, whole grains, fruits and veggies really do a lot for giving you a full feeling. I have an occasional treat, but keep the amount small so that I don’t feel deprived. Most importantly, I don’t look at a scale very often. Keep a workout journal and use a tape measure to keep a record of your body measurements (arms,thighs, waist, hips and bust). I have not seen the weight on the scale change very much, but I have dropped two sizes so I know the workouts and the eating are working even though the scale doesn’t reflect much of a change. Focus on being healthy and less on what the scales show. Good luck and you can do it.

Morning F&Z,

Just did the “Death” workout and yes it was brutal. Form stayed good through 10 rounds then struggled badly through last 5. In at 21:23. Waiting to be able to do proper form ALL the way through probably would add a couple of min. so hats off to you.

This workout did kick my ass…my time was 23 minutes and 27 seconds. I was out of town for three days and couldn’t squeeze in a workout so I felt this one today. Keep these wicked workouts coming..I just love the challenge.

Hey Zuzana,

A quick note to let you know that I have completed this workout but added a twist to it. So each round included 5 pull ups. Needless to say that I did not complete 15 rounds but did only 12. After that I was over and done with. My time was nothing to write home to: 27:48.

I had slacked off on the pull ups for a while but now, thanks to you, back with a vengeance.

Keep up the good work!

Carla

I just finished this workout in 26:41. There is no way anyone could possibly do this in less than 20 minutes w/out cheating. I consider myself a relatively fit individual (workout 6 days a week 5’11 155lb with 7% body fat) and I could barely walk afterwards. Most of these posters are liars. If anyone could come close to your score, then they’re probably elite athletes…and I highly doubt that…unless proven otherwise. Anywho, thanks for the workout routine! :)

Butt burn, haha. I did this and my butt was sore for a couple of days. Going to do it again this morning. Thanks Zuzana!!!

Hello Z!

Thank you for this workout. It definitely kicked my butt. I finished in 24 minutes; however, I did 3 pushups with side walk overs then again, 3 push ups. Is that right? Or just 3 walk overs? Well either way, I fell the same way you did, I’m exhausted. Have a great day.

Hi Anette,

that’s right 3 push ups and then 3 walk overs. I’m glad that you enjoyed it.

Zuzana,

I love what you’re doing here! It’s great to see people educating the general public on health and fitness without the silly egos, false promises or misleading facts. You get straight to the point; clean up your diet, work hard, and the results will inevitably follow.

Anyone here can clearly see how much Zuzana’s hard work has payed off, and I encourage everyone who watches her videos not to be discouraged by the level of fitness Zuzana is currently in, but to inspire the beginning of your own physical journey. With the great kick-start “Z” has passionately provided for all, you have no excuses… GRAB 3 FEET OF SPACE ALL AROUND! AND KICK YOUR ASS INTO SHAPE! The great thing about timing yourself is you’ll know you’re always improving, and if you could knock out just one more rep each day, in a year your 365 reps! ahead of where you were! Hold on to those little victories!

“I hated every minute of training, but I said, ”Don’t quit. Suffer now and live the rest of your life as a champion.’ – M. Ali

I love your website! I’m originally a long distance runner and I love to stay in shape, but after competing in school, running a marathon and doing a 300 mile run my knees gave out. I now have tendonitis on both knees and are unable to run more than 5 miles! Anyways your workouts are the best because I feel like I’m still doing an intense workout without hurting my knees. I finished this one in 22 minutes. Thanks!

hi zuzana, i completed this workout in 20 minutes and 44 seconds! it was soo good i enjoyed it so much! i hope you have lots more really hard challenges comming up:)

Loved it… all 18min and 33 second of it. I really am loving all of your workouts that I have done and the great information you have on your website. The workouts are intense, short, and to the point. Plus I love that I don’t need a bunch of expensive equipment to get a great workout. The general exercise and diet tips on your website are also great. They seem really balanced and don’t require adopting some extreme lifestyle. Please keep doing what you are doing… you are a wonderful inspiration!

Hey Zuzana,
I love love LOVE this workout! Why? Because it totally kicked my ass! I kept having to tell myself, “This is not the hardest I’ve ever done”! I completed this in 18 minutes and 37 seconds. It’s people like you that inspire me to push myself and workout hard! Keep up the great work :)

@ Chris L,
I’m a Seattleite, but I was in New England for the past three years. I just returned to Seattle in September and I didn’t bring any of my cold weather gear. I certainly didn’t expect these MUCH cooler temperatures in SEATTLE!! I’m freezing!! It’s been beautiful and the crisp, sunny days have reminded me of New England. But I’m sick of the cold. I am planning my migration/relocation to Southern Cal. I hope to be there by March 2010.

Also, in terms of our responses to Kristen, all the responses are created equal so much as they include positive encouragement (which yours did). :D

Peace

I feel exactly like Kristin:(

Hello!
Love your site,but i think you hear that a lot:)
I have a question for you,i don’t know if this is the place to post so forgive me if it’s kind of off topic.
I have made 3 months of exercise in the gym,didn’t make huge progress,but still it can be seen.My question is are home workouts more efficient?I am considering starting another 3 months doing every workout that you have done,like a little challenge:).But i do not know if it’s right for me,because it’s very different for the 3 day gym routine.
Will these workouts,with your diet routines help me?And if i decide to begin doing your workouts routines,is there any particular order?Do i do one each day?Please help me!
Thank you for wonderful site!

HI Robert,

If you jump right in and start to follow my workouts on a daily basis, you will make a huge progress for sure. The key here is to keep the workouts really intensive and also you have to commit to workout at least 5 times a week. The next big thing is your diet. Don’t eat too much junk if you can and don’t over eat. I am updating my blog with every workout that I do, which means that I take a day off when I don’t feel like working out, or I do just a light workout. You have to listen to your own body even if you are following my exercise program. Sometimes you might feel that my workout for that day wasn’t challenging enough for you, so in that case feel free to choose any workout from the previous ones that will make it up for you. Also, if you feel that you need to take a day of rest, go ahead. There is no particular order in which you should follow my workouts. We are all individuals and we have to learn how to listen to our own body.

I just completed this workout and I can now understand why it is called “death by workout” as I thought I was going to die at the end…quite literally! I am still shaking! I recorded my time at 18minutes and 05seconds. Thanks Zusana…you are a total inspiration to me and my work. Loving your vids!

Thank you for your advice,I will surely make you some views this months :)
I wanted to ask another thing,about muscle building.I saw that most guys like to be BIG like 2 m tall and with huge muscles,going to the gym and working out with very heavy weights,but i do not want that.I saw at your body too,you don’t overdo it,your “just right”.
My question is,are your workouts,followed with your diet tips,capable of making enough muscle to make one look fit,even if i am a male?Is it better than the traditional 3 day/week workout that we are all used to?I am asking this because i saw that there are many girls here.
Also in my opinion i think that it should be a good idea to make a course,like easy,normal,hard,so people could follow it.But that’s just an opinion,but obviously your the expert,so you know best!
Thank you for the warm welcome and help!

Hi Robert,

my workouts are for everyone, every fitness level, because you are the one who is choosing the intensity. Every workout is a time challenge so you can only go as fast and as intense as your current fitness level allows you. Most of the exercises that I am doing can be simplified for beginners. Everyone can get muscles and get ripped from these workouts. I know people who have never been to a gym and who achieved outstanding results just with home training and outdoor activities. Going to the gym and lifting weights is not the only way to get nice physique. Give these workouts a try. Make sure that you work hard each and every workout.

Hi Zuzana,

I played soccer for 15 years since I was 6. Unfortunately I had to quit playing it due to some problems my muscles and my knee. Now I wanna try playin in a soccer team again and for this I want increase the strength of my legs. So I decided to do this workout because it looks pretty hard for the thighs. But I was really surprised while I did this workout. It is not hard for your thighs no, it is HARD AS HELL and I was not able walk or sit down properly because of this workout :) It is now five days ago(5!!!) since I did this workout and still my muscles hurt a bit.

So the only thing left to say is: Rescpect! But I’m gonna get your record and do it even better after this winter :P

Have a nice day
Frank

Hi Frank,

you are very welcomed to try to beat me in each workout – it will motivate me even more to do better the next time :)

ok so when u workout what do u do; do u eat BEFORE ur workout or after
u completed the workout. i’m just wondering wat would make u burn more calories and make the workout more affective, cuz i eat usually an hour before the workout,but i want to try to burn extra weight i have so if u ate afterwards would it be burnt by the boost in ur calore-burning matabolism???

thanks zuzana!

Hi BADE,

Thank you!

I know what you mean about the cold in Seattle. It’s nice to have the sunshine, but when I come in after skipping rope I find even the air coming out of the refrigerator is warm!

Best wishes,
–Chris

im fat how do i lose it?

Hi Andie,

why don’t you try my workouts and read the articles about food? I am sure that if you jump right in, you will see results in no time.

[...] Death By Workout | Fitness Advice, Workout Videos, Health … [...]

just completed this workout today since i missed it in the past. I felt it was harder on my fitness of keeping my breathe than my muscles feeling weak. either way GREAT workout. i look forward to more like this. thanx a ton zuzana for 7 months of bliss from your site.

time 17:02

27.15. I did it barefoot on a wooden floor and that wasn´t nice. Will try it with shoes on next time. You are fantastic and have a fantastic body, i hope you are very proud of it, you should be! I will keep on fighting to beat my time (and yours ;) ). Perfect workout at home when you don´t have time to go to the gym. Thank you!

hi zuzana,
i was just browsing around and found your blog. it is really nice, really.. i can’t wait to give it a try. i did manage to lose around 10 kgs by myself like 2 years ago (i changed my diet and did some serious cardio), and i’ve been trying very hard to keep it ever since. to be honest i’m really bored to have to do my routine run for about 20 minutes a day to keep my weight since i have no idea how to perform body exercise. i’m 1 of the unlucky people that have a lazy metabolism, i can get fat by just sitting and drinking water (LOL). i’m pretty happy with my weight now. though get rid some more fats so the muscle will show more is something that definitely will make me smile. pls share me some tips zuzana, how many times in a week should i do my running in combination of your exercise?

many thanks for creating this blog.
munika

Hi Munika,
Just jump right in and start following my workouts and see how they work for you.

Hello, Zuzanna your amazing. Thank’s for the inspiration. Tim

Zuzana, I just got my butt kicked! LOVED the “Death by Workout”, I added 1/2 of the 500 you recently did (so it was 250) to the end to get closer to 30 minutes. I really enjoy your routines and know I am getting a better workout in 20-30 minutes than when I run on the treadmill for 5 miles. Thank you so much!

My workouts consisted of going to the gym and running (a lot). I’ve peaked and am bored out of my mind spending many hours running a week. Now, I found you. I enjoy your videos and have decided to stop running and follow you for a while. I am actually having fun (your sick workout fun). After some time I did “Death By Workout” in 23 minutes and yes it kicked my ASS. I am sore and tired again (a very good thing) Thank you Zuzana.

hi zuzanna!

today was my first day trying one of your workouts and I did this one … it took me about 17 minutes 30 secs. I don’t really understand how I beat you .. I do excersie three times a week but my body looks nothing as prepared as yours, I did get veeery tired but not as much as I expected I even did 8 minute abs afertwards.the thing is I still have the feeling something like I did something wrong, how could I do it so fast??? and faster than you!!?, i’ve already watched the video like six times and it looks as if I did it exactly the same, is there a way I could have cheated without noticing or am I in good shape without realizing it haha???.

thaaaanks
dani s
ps: Im a 21 year old girl… i am about 1. 63mt and I weigh like 112 pounds

Im shattered omg this workout has made me shake :)
I completed it in 15 min 46 seconds
I feel amazing.
This site rocks.

so this one took me quite a bit longer. I am usually right there with ya!. the video didnt work for me on here, or on you tube. I tried it there to see if it was maybe this site, but maybe it’s on your end? anyway.. for the jump lunges you first jump with both feet together then lunge and touch down right? I thought that’s what a jump lunge was. sooo i am doing something outta wack, either way i am sweating my buns off THANKS! yowsa!

I beat my last score last time i did it in 15:46 now i did it in 15 min 4 sec i feel i have achieved a lot.
Thanks for the workouts
Alice :)

First time I tried this one! This is a juicer!! I ran 10 hill repeats as warm up. Finished your workout in 22:58, going non stop with boy (full plank) push ups. The way I read the workout indicates there are a total of 12 push ups (plus the burpee after every push up and a side step every third) on each one of the 15 rounds. I can’t imagine doing this in 15-18 minutes like some of the postings unless I am reading the workout wrong. I wasn’t lagging anywhere and didn’t take any breaks. Am I reading this right or am I just a slug??? Please let me know the number of push ups per round so I don’t utterly kill myself trying to do it in 15 minutes!! This was hard! (And I don’t think I am a slug!)

Okay…I looked back through the older posts and I see you define it as a total of 6 push ups per round (plus all the various burpees and sidesteps). So I did twice as many of the push up sets as I should’ve every round. Not fun!!! Oweee!

consoled myself with five hershey kisses

lol.

Hi Zuzana,
I’ve been doing your workouts for a few weeks. You inspire me by making these workouts fun and beautiful! It’s so great, I don’t know any other workout leaders that focus on the fun, beautiful, and sexy aspects like you do.
I saw you with your dog on another page here; I’m a veterinarian here in the USA, my site is http://www.stfrancisveterinarygroup.com/
Do the veterinarians come to your home in Malta?

Thank you Lee. I think the Vet would come to our home if we would ask him.

Hopefully you won’t need to!

That was one of the toughest workouts so far!! Half way through I didn’t think I could possibly finish, but I slowed down a little, took breaks & finished in 22:14. Lets see if I can move enough to do the workout tomorrow! Gonna be sore!!!

Did this workout today & my time was 36:05. It was tougher than I thought. My goal was to at least complete all 15 rounds and focus on proper form throughout the workout, especially with the push-up part (mine were baby push-ups, not the real thing). Push-ups & burpees are still really hard on my wrists, so no rushing there … yet!

NEVER REPEAT THIS AGAIN…. I MEAN NEVER!

I had to take many breaks i completed it in 17 min but + breaks it would be something like 22..

the weird part was that i had to take breaks not cuz myy muscles were tired but cuz i was out of breath!

my butt is sore now lol

20:50

15 rounds!  When I saw that, I was a little intimidated.  I completed the workout in 20:43, NOT including very short water breaks after round 5, 10, & 13.  Next time, I will not stop my timer.  I feel like that’s cheating.   This week I began using your 5 min warm up before every workout, & I really like it.  Thanks!

Alrighty! i completed this workout in 15:23. I am exhausted! I did basically all regular pushups except for a couple of rounds, but i pushed myself to the max! my arms wanted to collapse lol. Great workout! Glad i decided to do this one today!

Whowsers… I did that workout yesterday and thought it was tough, but okay. Especially the jump lunges were fun and easy for me.
Now I just moved a bit today and I have to say my butt and my lower back are SO SORE!!! I heven’t experienced being sore for a long time, because I work out a lot, so that was a real surprise.

Good one!

the first time for me for this one.Good challenge !!
9.59 min for me ! Enough to sweat !! <3

Hi did this one and it was hard again is good to try the old workouts.I finish in 17:55 and sweat like a pig here in uk is hot for this time of year so I am very happy to do this work outside on my garden supper.
Thank you have nice day all bodyrokers.
And one burpees for Erin.

ok, i understood this to be 90 push-up jumps total, right?
one round=: 30 side jump lunges, 3 push-up-plank jumps, 3 walk-overs, and 3 more push-up plank-jumps.

first time: 17:24 and barely gasping out my very last breath, holy cow….

plus 5 burpees for erin and co, how’s erin doing?
hugs,
thanks!

exhausting!! took me 21:18 min to complete all 15 rounds. 

+ burpee for erin! and now some stretching

Finished Death By Workout today
17:28
I must say though side jump lunges only touch down with one hand and the half burpees werent completely feet tuck into chest lol
boy do I feel like taking on the world !!!! Thanks Zuzanna