Hi Everyone,
I hope that you are having a great Thursday. I have a real challenge for you today. I think that you already know what to expect :) This workout was brutal and really got me sweating and it will do the same thing for you. We put this workout together yesterday specially for Frederick. He completed this workout about 5 minutes faster than me today and told me that this workout is sick. He actually called it The Perverted Punisher Workout, because apparently you have to be real pervert to put yourself through something like this :) It was a very funny personal joke, but we were not sure if everyone would understand our stupid sense of humor, so we decided to call this workout Death By Workout instead. Anyways, I wanted to share with you another comment – this time it’s from Kristen, and my answer to her. The reason why I chose to share this comment is because it is the most common question that I get and it is about weight loss/fat loss. Please share your thoughts on this, because it is a very common thing that affects all of us.
Zuzana,
I can’t seem to find an exercise plan that quite works for me. I’m a 17 year old girl who’s about 4′10 in height and can’t hardly lose a pound through hard exercise. I’ve tried for a couple years now to lose weight but it seems nearly impossible for me. Don’t get me wrong, i can lift the bed of a truck up by myself but it seems like the fat just stays on over the muscle! Between nightly exercises, waking up and hauling hundreds of pounds of wood at about 4Am, and then going to school and playing my hardest in P.E., you’d think I’d lose SOME weight but nope. i just seem to swell like an overstuffed teddy bear. i keep trying desperately to lose weight but all seems hopeless. Now, due to my overly large frame, I’m being ridiculed by my sister who’s well…let’s just say the perfect one of the family and being called lazy when I most certainly am not. I’m about to pull my hair out here. Is there any workouts i should target more than others?
Hi Kristen,
I haven’t seen you working out, or eating ( and I noticed that you didn’t really describe your eating habits) but I would be surprised if the basic general rules that work for everyone wouldn’t work for you. First of all, pay attention to HOW MUCH you actually eat. Do you eat big portions? Could you cut your portions in half, drink more water and eat more fiber to fill up your stomach? Look, if you will eat less and exercise more, your body won’t be able to keep the fat and bulk. I know that this will sound boring, but if you will eat mostly fruit and vegetables and keep your portions small, you will lose weight. You don’t have to be lifting heavy weights. You can just follow my bodyweight workouts that will work your muscles and cardiovascular system at the same time. Believe me, I am the type of girl who can get bulky and fat as soon as I stop trying. I am still fighting to keep my portions small, but I have seen the difference on my own body many times by following the same patterns. In the summer 2008 I was very very slim and I ate just about anything. Chocolates, cakes, french fries, hamburgers, junk food and I was loosing weight, because I was eating tiny little portions. I had hardly any muscle definition and absolutely no strength. Then I went through a period when I was avoiding fat and junk, but I couldn’t keep my portions small, because I wasn’t satisfied with my meals. I had to find a compromise. Now I don’t avoid fat, and I have occasional chocolate but I am including a lots of fruit and veggies in my diet. I try to cook tasty meals that will keep me satisfied so that I don’t have to overeat anymore. I hope this helps.
Death By Workout Overview
There are 15 rounds in this workout and your challenge is to complete them as fast as you can, so get your stop watch ready. There are few exercises that you will be doing in the following order:
30 reps of Side Jump Lunges with Touch Down (it is 30 reps total switching the legs)
Plank, Push Up, and Half Burpee in this order 3 times.
Walk over in the plank position 3 steps to the right. Repeat Push Up and Half Burpee 3 times and get up.
This counts as 1 round and your goal is to complete 15 rounds as fast as you can. If you want to know how I did watch the video above.
Enjoy your workout and remember to do some cool down at the end. I always walk around for about 5 minutes and then I have a light stretching.
Zuzana.
P.S. Post your personal best time and let us know how you did.
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
Hi Nick from nyc,
thanks for sharing this tip. It sounds like something I would like to try.
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~
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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
Hi Deya,
We are Mac users too :) We are working on iphone/ipod versions of our workouts and should have something soon.
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)(
Kamilzyna,
well at least you give me reason to push harder the next time :)
You should try this workout… http://www.womenshealthmag.com/fitness/no-equipment-required-workout … tell me what you think…
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.
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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
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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!
Danica,
thanks a lot for the recipe, I really enjoy when you guys are sharing this with me.
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?
Hi Andrei,
I don’t even know where it is :)
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.
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?
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.
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 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