BodyRock.TV

can you give me some advice about what kind of work out to maje your stomach a bit ripped like yours?

hi Zusana, I really like your videos i think they are execellent. I just started working out and the first time i log in to your wed i was able to see the workout routines but now i cant find it i just dont know how to become a memeber can you help me please. thanks hope to here from you soon.

wow….looks like fun…ill beat u zuzana watch :) again thank you so mch for this website…its the best…i have had so much energy and i feel way stronger…ur the best zuzana

Hey you removed the workout section :( It was easier to find a program with the menu in that page than with the archive.

Thanks for your great site

Zuzana,

Im Lacie and i am 23. I have 2 children,5 year old son and a 1 year old daughter! before i had my daughter i was working out on a regular basis! i had a very fast pase job and LOVED going to the gym late night after work! i was starting to get in really good shape and was loving the results! The DAY i found out i was prgenat with my daughter i stopped working out all together! i was VERY sick! but now she is 1 and i have only lost 5 pounds of baby weight! i am no longer working! i am at home and i just cant seem to get motivated to keep a workout up! i will work out for like 3 days and then jsut stop! i cant seem to get back in it! i LOVE the way i feel after a workout! i am jsut so wnated to get back in the shape i was before i had my daughter! any tips to keep me going once i get started??? thanks so much!!!

Can’t wait to try this tommorow! Tonight’s challenge was learning to drive stick shift (succeeded!) and now it’s too late for exercise :)

Good job on this one, it’s awesome how you keep innovating with each workout! Love it!

Hi Zuzana,

I recently discovered your website and I think you’re workouts are awesome! I’ve enjoyed the few that done over the last few days and plan to tackle the 500 workout later this week.
I was wondering if you do extra cardio other than a short warm up and cool down like longer steady-state cardio (running, swimming, biking)?

Thanks!

Hello, I’ve been following your exercises for the past 2 weeks and already i notice a difference in my body. I’m really excited I found your site. I enjoy the outdoors quite a bit, but sometimes rely on only that as my exercise. I typically get bored at the gym so i’m not as dedicated as I should be in preventing injury and just over all being better at my sports. So thanks for a new motivation to strengthen my body. :-) I’m writing because in the new work out yo u posted today, it wont play past 1:02. Not sure if it’s just my computer acting up or not but I thought i’d say something just in case. Keep up the good work both of you. :-)

holy crap this kicked my ass. thanks!!

Ahoj Zuzana,
dakujem za dalsi super workout.. Odkedy som objavila tuto website som tu kazdy den.. Drzim Vam palce..

So you just do one exercise routine a day?

Wow, that is an insane workout. Thanks for giving me even more motivation and inspiration to continue to exercise!

Since I’ve just started ‘Zuzana workouts,’ everyone is a killer for me, but I enjoy these daily workouts immensely. My time is 21 min 24 sec. I can definitely feel every muscle of my shoulders, back and hamstrings. Thanks!

what happen to the workout routine menu??

i am the first to comment. yeah i feel special. you are simply amazing for providing these exercises. i hope you are still able to provide free videos in the future even though you are making changes to the website already.

Great workout, I specially liked the name,”fat exorcism” lol. I need to rpactice those Dive Bombers, cant get them to go smooth yet..

Hello Zuzanna – great workout.

When you 6 to 8 times a day at what time do you eat the last time – I mean how many hours before you go to bed?

Thanks
Henny from Denmark

I haven’t tried it yet. But just wanted to say that the tittle gave me a good laugh! It is hilarious! :))

hi Zuzana,

i haven’t start today’s workout yet, but it’s exactly what i needed. i almost have the body i always wnated. it’s not as muscular as yours but it looks good in the mirror. BUT i have cellulite on my butt and on the back of my legs like every women i know, LOL). that’s why i really need to do that kind of exercises.

so thank youuuuuuuuuuuuuuuuuuuuuuuuuuuu

best, LisaG

HI Zuzana!

Cool routine! I like the name: “Fat Exorcism”. I have been trying some of your exercises since I discovered your website and they are pretty hard. But, I am having fun! Thanks a lot for coming up with different combinations.

Jo Anne

We’ve got some wonderful weather for this time of year! I like to do my exercises at home, so I’ll have to skip the jumping parts. Thanks for the inspiration, I haven’t done anything in ages, but you make me want to get moving again!

Hi LisaG,

don’t worry, we all have it :) I have also cellulite on my butt and thighs. It is not that visible I guess, but still there. My skin is just not thick enough to hide the fat ;)

Ahoj Zuzko,

firstly I’d like to thank for your incredible website. It’s fantastic.
Secondly, thanks for your chicken with pears recipe. Even my boyfriend liked it and my cooking isn’t that good :)
And then thanks for your perfect body, finally I have a good motivation to get in shape, too. (I did have one, but as turned out, to fit in my old showboard pants was not good enough reason :-D)

Best wishes,

Jana

P.S. I did three half(half reps) rounds of this exercise and I was done, I’m looking forward to do it all some time :)

hey,

it’s me again,
i just did a workout that i put together on sunday. i wanna share it with you. to be honest, i’m exhausted now.

- 100 skip with the skipping rope
- Zuzana’s Crazy Monkey Workout (only one round of it)
- 100 skips again
- 50 reps of butt exercise (the one your on your knees, you place a dumbell at the back of your knee and you lift up your knee)
- 100 skips again

that counts as 1 round. i do 6 rounds.

tell me what you think about that workout.

take care, LisaG

P.S.S. And of course thanks to E.E for recipe :)

hello,
I have been doing your excercises and I LOVE THEM! but i am usually so sore, REALLY SORE, for 2 days after, is it okay to be that sore? and also do you still workout on sore muscles or not? im not sure what is healthy….? please answer!!!!!!!

your fan,
brooke b

yes the only thing is that you ve got a very muscular body so nobody notice your cellulite. mine is not that muscular. my legs look flask. LOL

anyway, keep it coming.

with love, LisaG

Hey! My sister and I just finished this workout with a time of 23:37! The dive bombers were much harder than I expected!

Hi again, Zuzana)

please tell me, your workouts built on the principle of HIIT (High Intensive Interval Training)? if so, what kind of intervals you hold? How many minutes usually lasts your exercises and pauses in one round?

If your classes are based not on using it HIIT apologize for the error)

Thank you. :)

Hi zuzana. I really love your workouts. I`ve been working out at home for years with videos. But since I found your website I don`t even feel like doing my videos anymore. With you I can get a different workout everyday. It`s much more fun and exciting. I just have a question. Do you ever work out with weights anymore? I saw in your past videos using weights but nothing previous? Just curious because your upper body is really toned and I was just wondering if it is just from doing your daily workouts? Thanks

Hi Zuzie,

I just did this workout and it killed me!
I am soo weak at Dive Bomber knee tucks! I had to take a moment every 3 oof those push – ups,
I really sucks, no way that i do it like 10 in a row :(.
But other went very well and I managed to finish all six rounds in 19 minutes.
Sweating like a pig!

Great workout, but killer one,

wish you a nice day,

Tina

Hi BrookeB,

I still get sore every once in a while after really intense workout. It happens, and you have to take care of that. It is not a good idea to do nothing when you have post exercise muscle soreness. It is better to have a light workout and move the muscles to help them with the recovery process. Don’t do another intense workout with sore muscles tho. You have to give your body the chance to get stronger. So light workout and stretching, maybe some yoga and sauna. Cold showers help a lot. What I found helpful is when I go to sauna and have a cold shower right after (as you would normally have).

hey zuzana,

when do u usually get up in the mornings?? i m sleeping quite long do u think that could be the reason why i cant loose weight although i donot eat so much and exercise everyday ???

HI ValeriaOpaOpa,

I do incorporate HIIT in my exercise program sometimes, but I would say that my workouts are more about hight intensity circuit training. The focus is on proper form, strength, agility, balance and cardio all in one workout. There is a minimal rest between exercises and your goal is to perform hard exercises (or a lot of reps) in the shortest time possible. I believe that this is so far the best method for general conditioning and fat loss that I have ever came across. It is time saving, efficient and realistic.

when i saw the video i thought i was going to love this workout, after finishing it — i realize i don’t love it so much but i like the feeling afterwards lol* the back of my thighs are still seriously burning from that Hot Burn Workout. Anyway i have finished this workout in 14:54!! This workout was a major killer — Can’t wait for the next killer.

When doing 20 reps of crab walks- each time you raise your leg and arm is that a rep- or is it a rep after you do both legs? Love all of your workouts!!

[...] The rest is here: Fat Exorcism Workout | Fitness Advice, Workout Videos, Health … [...]

Hello there,

What kind of camera handle are you guys using for the show ?
I’ve seen here and there it’s a type of V-shaped two diagonal handle.
I’m looking for that type to record while moving at different angles to make
more catchy footage.

Keep the good work guys.

[...] Originally posted here:  Fat Exorcism Workout | Fitness Advice, Workout Videos, Health … [...]

[...] This post was mentioned on Twitter by Zachary Golus and Tracy Holtzmann, stacie walters. stacie walters said: Fat Exorcism Workout | Fitness Advice, Workout Videos, Health …: To make this workout really intensive and ge.. http://bit.ly/76ZbtL [...]

Hi Zuzana! in the second exercise 16 reps total which means 8 on each side? and in the third one 20 total or 10 on each side? Thank you for posting new workouts so often)))

[...] Read more from the original source: Fat Exorcism Workout | Fitness Advice, Workout Videos, Health … [...]

Hey Zuzana. I’m a 16 year old girl, and I want to ask you if you could make some exercises for the hips. I think a have a little to much fat on my hips, so it could be really great if you would show some exercises for the hips. Thanks. By the way you rock! ;)

Simone

Hi,
I just wanted to say that your workouts really helped me. You are amazing! Thank you very very very much! And i wanted to ask which of your workouts is the best for low abs? :)
Thanks again!

Hi Zuzana!
do u like running? do u think fast running is good for burning fat?
thanx for your blog

Hi Zuzana

I’m so rubbish at Dive-killer-horrid-Bombers and felt my form suffered a bit after the first two rounds. I finished in 20:47.

I just wanted to say to Lacie if she happens to read this that I have a 2 year old and am also a stay at home mum (I used to work full-time and attend the gym 4/5 times per week). This site has really changed the way I work out – the workouts are short therefore easy to fit into your day (my son still has his lunchtime nap and I workout then) and you need no expensive equipment. My body hardly used to change at all and I believe (after a lot of reading/advice) that was due to too much running/endurance work, whereas now I can see a difference in my upper body (its usually very annoyingly skinny) and also in my explosive muscle strength.

I just completed it in 16:26. The dive bombers were definitely harder than anticipated, particularly by the last 2 rounds.

hey Zuzana :)
Not so long ago my sister told me to take a look at your webside and I sat in front of the computer for 2 hours just looking at your workouts. I desided to try some out to day. I did this workout in 23 minutes and holy im still sweating like a pig, its 10 minutes since i finished and the sweat is pouring out of me whitch says that it works :) Im thinking about competing in model fitness next year so ill continue doing your workouts and hopefully ill be ready to compete :) il let you know…Thak you for this webside :)

Zuzana-
I’ve been a subscriber to your site for a few months now and love your creative and intense yet quick workouts! Can you please tell me where you got the shrug you are wearing in this video? I love it!
Thx,
Holly

Cau, nejak vam zmizlo na hlavni strane workout routines!

I love your workouts^^

This site rocks:D

Hi Zuzana,
Those Dive Bombers took me doing 7 of them and then resting before the next 3. My time was 24:43 today, I kept up with you until round 4. Creative name for this workout! Laura

Ciao Zuzana!

This workout is a fat-burning monster! Thank you! You know, there are more studies coming out showing that high-impact jumping and aerobic training can actually increase bone mass, especially in women-:) So, low impact is not always the best policy. Please keep up the good work!

This was again one of those pervert workouts :)))
I did really good – 19 minutes! I really pushed hard, no breaks, no water, now I’m exhausted. Next time I won’t go for speed but listen more to my body which was screaming :))

would be very nice if more people would share their time, so we can all compete…

To sore muscles – I’ve been following your workouts since 2 months and had no day without sore muscles :))) When it really hurts I do take it easier, but a little pain in the muscles is what I love, it reminds me I had a good workout and motivates me.

I can’t help to say one more time – thank you Zuzana for a wonderful site which influenced all of us here in a very positive way!

Paulie,

check out archives – all of the old routines are there.

Hi Holly,

I got it in Jennifer.

Hi Gunny,

that’s a nice goal. I hope that you will keep me posted how is it going.

Hi Simone,

it doesn’t matter where do you have the most amount of fat, because your body burns the fat deposits from every area equally. This means that you have to workout your whole body in order to burn the most amount of calories and not only the problematic body parts. Those parts that bother you the most will just take the most amount of time to improve. So do whole body workouts and work hard until you see results.

Hello Zuzana!

Thank you for an awesome workout, can’t wait to try it at today in the evening.
I wanted to ask you when is it better to do cardio… before your workouts or after, and for how long? Thank you in advance!

~Naila~

HI Veronika,

all of my workouts are the best for lower abs :)

Hi Zoe,

each time you raise one leg and one arm counts as 1 rep.

Hi Tracy,

Since we moved I have no equipment at home except my exercise mat and skipping rope. I don’t mind it tho because I get incredible workouts using just my own bodyweight. My bodyweight is not light either :) so I get enough resistance.

Ahoj Zuzko!
Just wondering, do you have a good suggestion for a Certified Personal Trainer course? There are so many out there it is hard to choose.
Dik’ :)

Backing out of those dive bombers unearthed yet another flabby muscle dying to be strengthened…yikes! Little jog up the hills to warm up then did this in 20:12. I am nearly twice as old as you so I have to do twice as much to look half as good…something like that. Love the intensity and can see the difference this is making after 3 weeks. If I could just be as disciplined about how much I eat I might really see a change:) Going to stumble through a few tries with the jump rope so I will be ready for your next rope session. On a mission!!! Thank you so much for the daily kick butt inspiration! YAH!!!! Keep em coming!

Hi Zuzana

I’ve been following your workouts for about a month now and I love them! :)) I finished this workout in 16 minutes today!! The dive bombers were my favorite part.

Hi Lucka,

I did my certification with ISSA and I was very happy with it. It is not some weekend course. It took me a few months to finish it. It’s not cheap but definitely worth it.

I finished the workout in 20 minutes, 57 sec. Zuzana, your time kept me going! I had it circled at the top of my page so that I could try to beat it!
Those dive bombers were killer. I think the routine could have gone much faster, but with the dive bombers, you really have to pay attention and have good form for them to really count. I had to take a short break on my knees during the last 3 rounds with the dive bombers so that I could really do them accurately. I was a sweaty mess by the end!
I love that you’re posting your daily workouts. It is changing my life. I was visiting my parents and in-laws this past weekend and had no excuses not to get in a good workout! I used what I’ve learned from you and put together a routine.
Here’s what I did at home:

5 rounds of-
10 push-ups
10 jump lunges (20 reps total)
20 mountain climbers
10 V-crunches

followed by hill sprints! I did 10 minutes of sprinting–tried to do as many as I could up a monster hill. Chicago is so flat, so I have to take advantage of hills when I travel.

Hey there,
I just wanted to leave a post to say a big thank you to both you, Zuzana, and the community that I have found here on this site. I came across this site completely by accident and have found myself drawn in by your warmth and ‘realness’.
After moving to the states from the UK a few months ago I found that the change in diet and being unable to exercise due to having surgery has packed on some body fat at a record speed. Also due to some stress (I was diagnosed with a melinoma shortly after moving, recently got the all clear – yay) an old eating disorder began to raise its ugly head.
I have found this site a godsend. I feel motivated and positive that I can regain the body I had a few months ago (I didn’t quite look like you, Zuzana, but I was very happy) in a healthy way. I feel that even though I have never spoken to any of you that leave these posts, I am still part of a supportive community. On top of all this the exercise routines ROCK!!!!! Thank you all.

Hi Zuzko, I must join others, I have problems with older videos too. In archive are everything together but earlier I could choose a specific program for me. I’m so miserable:,(

Hi Zuzana,

I’ve been following your site for a year now and wanted to ask you have you been measuring your progress and how has your body changed in the last year or so since you started? Anyway, you look great, keep up the good work:). And send my greetings to Frederick, too.

My personal best was 18mins! I am actually very surprised by this.

I came across your best 20 minute cardio workout that has 5 different videos. I have two kids and i let go for a couple months but i am not that big. I weigh 150 pounds and wear size 13 pants but for a body that use to be 130 and tone i feel very big. I have the motivation to workout but lately i have not found the right workouts or fitness videos to use. From the first night i did your 5 video workout i have felt the burn and now for the last 4 days i have used your videos to workout 2 times daily. Its just wonderful how your workouts target the right places and the burn is so great. You have a great body and your workout videos are amazing.

In this video the first workout “10 Dive Bombers with Knee Tucks”, i found this one difficult but i am sure they will get easier with time.
“16 Side Jump Side Lunges” is a great workout, i can feel it stretching my muscles and doing a great job to strengthen my thighs. This workout video targeted all the right areas for me and i am excited to see all your videos that are coming. I did have a quick question. I have a little fat on my tummy. Its baby fat from my daughter. I was wondering about the workouts that you show that strengthen the abs. Should i start with those or will it build muscle under the fat? Whats the best way to flatten the stomach? I really hope to hear from you on this question.

Thanks,

Stephanie Biggs
stephanielovesmitch@yahoo.com

Hi Zuzana, I am loving all this information you are sharing, I have only just begun, so I will keep you posted with my results :)

I was wanting to purchase one of those ‘jimblesteimer’ things you attach, that beeps for your intervals etc. Can you please tell me how to spell it and where I might be able to purchase one? I am in Australia, thanks

Hey as usual I did the workout and it was awesome ! The 10 Dive bombers are killing my shoulders :P. Did this one in 20min 15 sec.

And today I wanna thank you for one thing that I realize. Normally I would have been stressed out for the final exams at school (engineering school in quebec). Ive started to follow you for one week or about and did 6 wourkouts in the last week. I did this one today after one of my exam, and seriously im really less stressed than the previous sessions. I have completely changed my diet since I started to follow you. I follow all your tips and guess what, it really help me to get true my school rush and to be more “happy” in my life in general. I really feel like I have more energy with all this. For that, I wanna thank you and I hope some other people will see themselves in this kind of situation.

Regards

Hi Stephanie,

all of my daily workouts will target you body fat deposits in every area of your body. You can strengthen your abs with almost any exercise. Your abs are constantly working with the rest of your muscles when you workout. To melt the fat away you have to work the biggest muscles on your body. The most efficient workouts for fat loss are whole body workouts – the more muscles you work at once the more calories you burn.

Ouch! Today I woke up feeling lazy so I had to get myself psyched up for this workout. I’m glad I did!

I have just finished it and I am officially dead. I have added a twist to it i.e. 30 kettlebell swings to each round. needless to say that I look like I have just taken a shower!! My time: an appalling 32:47 seconds.

Better next time!

Hugs from a cold and wet Netherlands

15 minute Workout Challenge for you:

One Leg Jump Touch
~10 reps (each leg)

V-Crunch
~15 reps

One arm stand-up (with weight)
~5 reps (each arm)
I don’t know the proper name for it but it’s when you lay flat on your back with a dumbbell straight in the air…your arm is up the entire time while you get up and lay back down on the mat. I did 12 lb weight.

I completed this exercise 5 rounds in 15 min. See if you can beat me!! lol. Have fun!!

wow, today i can feel my body.I love that.
Did this workout yesterday, and feel the result today.
Thank you again to share your routines with such dedication and professionalism.

lola

i got 19 mins and 34 seconds for this workout:) i loved the crab dances hahaha
the bomber push ups killed me tho! :)

Hi Zuzana,

Wow! This workout is fabulous. I had trouble with the dive bombers at first but I watched you do them a couple times and I think I got them right. I’m happy to report that I completed the 6 rounds but it took me 32 mins!! I was so out of breath and my inner thighs were screaming. Thanks for this one!! I will try and make better time next time I do this workout.

I forgot to post THANK YOU!! I really enjoyed this workout, dive-bombers were killer!!
Thank sexy lady!!

I’ve been doing quite a few of your workouts and they rock!! I like them because they’re challenging yet afterwards you feel like you just lifted for 6 hours…lol! I will try this one tomorrow morning and post my results! Good luck to all who dare to try…LOL!

Just wondering where I can get workout gloves like yours?
and on another note, the trainer at my gym drinks diet coke. i was like O_O when i saw that.
Shes’s really thin though.. hrrrmmmm…..

My time was 26:03, not as good as yours, but I was sweating like crazy. This workout killed my wrists though. Also, my knees have been hurting more and more since I started to follow your workouts. Any suggestions? I try to have a good form.

Hi Tracy,

i can eat junk and stay slim too. Anyone can do that. But if you don’t want to pay for it later with your health, than avoid it.

Wow..this workout is great! I was doing p90x and have started to get bored now that the 90 days are up. Your workouts are great! So much fun to do and very intense! Keep it up!

Hi F&Z,

In at 20:08, although my return on the dives left something to be desired. With 5 min rest went on to 5 rounds of crunches, curls, bent over rows, dead lift and shrugs.

I’m going to try this workout. It looks pretty awesome. Thank you so much for this website. It’s amazing and very inspirational.

I live in the country side in a little village with only 550 inhabitants. As u can imagine, there is NO GYM here. When i moved form the city to the place i live now, i freaked out about how was i going to satisfy my daily need for work out. Thanks 2 u, Zuzana, it is possible 4 me to work out (and really hard) at my very home and without much equipment. Ever thankful!!

I could not do this workout for the life of me. I had no clue how to have proper form or anything. This frustrated me, so I just said forget it. I guess I’ll try it another time.

Hi Zuzana, I am new to your page and the truth is that I really enjoyed all your exercises; estoi just starting and I have some doubts.
I’m not fat but I have some belly and not as off the bottom of my stomach, I recommend?
few series and how many repetitions you do?
I did one of your exercises and the truth is that if I get tired enough .. but I like the exercises I feel my whole body exercise.
certainly have an enviable physique!
I hope you help me .. Thanks

Hi Zuzana, i found this site truly amazing!!!!
like already in a previous post written by someone else…i also study engineering in Germany.
i live in a very small one room flat…so i don’t have much space for equipment, and the ceiling is too low to even try skipping the rope!
however i have two chairs…so that made me extremely happy to be able to follow the metabolism inferno workout!!!

from now on, will be following the other excercises too!!! :)))
(though the above excercise is still too hard for me as a beginner, lol, will keep it till the end)

Hi there Zuzana!
Tahks for posting videos and giving tips for staying fit you’re exersizes gave me a huge boost in confidence and made me full of energy
Thanks,
Rachel

hey.. i just came upon your site as i am trying to get back into a fitness routine. i used to be quite a fitness person especially with kickboxing but i recently had twin boys. They are 6 months old and i haven’t done very much since they came. i just did your Fat Exorcism Workout and it’s not as easy as it looks but i think i did pretty good :) just wanted to say thanks a ton for posting your workouts!! i get bored easily with the same old routine but doing them in sets and having many workouts to choose from get me over that hump. again thanks a ton!!

did it 2 days ago, 15’12″. really like it.

Zuzana,

I am a new follower of your workouts and wholeheartedly agree with everyone that they are wonderful. One question I have though is whether it is your recommendation to do a new workout everyday of the week or if its okay to maintain one for a week (or two) and then switch?

What is better for toning, conditioning and fat loss?

Hi Rebekah,
I like to change things up because that it what works for me. Also changing it up keeps things interesting and fun. I do revisit my old workouts now and then to try and beat my personal best time – this gives you a pretty good picture of how much you have improved. For best results I would suggest changing it up as often as possible.

Hey Zuzana! I was wondering if you can help me get on the right track to lose weight. I don’t know what kind of excersizes that a begginer can do to lose belly fat along with love handles. Mind helping me out? Please and thank you.

Hi, Zuzana… You should know I’m your newest fan! I’ve just “discovered” you when I was looking for some magic exercises to burn fat. I acually do weight training 3 times a week, and my body has began to transform. But my belly is really stuborn!!! I’ll try your routines and see what happens.

Zuzanna, say that im running track which i do. If i do these workouts will they alternate the way i run or how fast i run as far as doing them at night before i go to bed?

Hi Zuzana, you are a true inspiration! you have an incredible shape and you are so beautiful! Im into intense fitness training myself and am currently studying to become a professional fitness trainer through NASM. I love your strength (inner and outer) and you have become an idol to me. I look foward to more of your bad ass workouts!! ***Are you on Facebook? Well im glad i found this website! Take care :)

Sincerely,

Bernadette :)

Hi Z – Love the workouts. Question on your prescribed reps. Does “1″ rep equal a left and then right version of each exercise (for examples, jump lunges above go first to right, then to left.) Or, does left equal “1″ rep, and then right is the “2nd” rep. I want to make sure I’m not shortcutting!

Thanks!

Neuchatel,

every jump lunge counts as one rep.

Dear Zuzana,

I think you are a very sweet girl for doing this site and the videos. :)
I found your site today, and i am too tired to try theese exercises, but i would really liked to know if these exercises are burning fat not making the fat woman staying fat but more musculin…
Maybe it is ignoracy, Thanks:)

Hi Fanney,

it’s ok :) my daily workouts are designed to burn fat and make you stronger. If you will bulk up or just get leaner and slimmer depends on how much do you eat. If you can stick to small portions, then you can shape up your body into perfection without bulking up.

Wow Zuzana,you rock!!!
You are the sexyiest woman alive!;)This workout is killer,I lift weights and train on a dayly basis but not sure I would be able to cope with this intensity.

Zuzanna i just wanted to let you know i did this workout today at 24 minutes. The dive bombers really test my strength! I enjoyed the workout and worked up a good sweat!

Ahoj Zuzano!
I have to say that you’ve got beautiful body!! My BMI is 23,4 and it’s not sooooo good :/
I decided to have 20 BMI. It means find missing muscles and lost 10 kilos of fat :D Hard work!!!
A admire that I can excercise your workouts at home. It helps me coz’ I’m really bussy. Do you have some practical adveces for me or some worouts for begginers? I chose fat exorcism workout but my condition can make only 2 reps :( I’ll let you know about my improveing…

Tereza Czech Republic

I was wondering what kind of diet plan do you go by?

DAMNN GIRLL!! YOU CRAZYY!!! YOUR WORKOUTS ARE INSANE!!!!!I found this site by chance ! I SO HAPPY! THAT WAS EXACTLY WHAT I WAS LOOKING FOR!

Zuzana,
Just curious: Where do you come up with these exercises? Do you make them up yourself?
:)Amanda

I did this workout a few days ago to shift some xmas weight (and boy, did it work!). I completed the workout in 20 minutes and 16 seconds, but I must admit, halfway through I had to change the dive bomber pushups to modified regular ones as my wrists were killing me.
Thanks again for another great sweat ^_^

Good morning Zuzana!
I´m gonna post my time although i´m feeling embarrassed.
I did this workout yesterday and I needed 26,07(!) minutes.
i know its bad but this sexy dive bombers killed me. After 4 rounds mine looked like a stranded walrus ;-)
Thanks for the hard workout!

Sonia from Lux

Hello everyone,

I am a beginner. I finished the 6 rounds in 22 minutes, although I swoped the bomber to baby push ups in the middle, as I wasn’t able to do the bomber. It is a killer. I feel I don’t have any muscle in my arms at all. Will be better soon.

Hi Suzanne,
Nice modification!

I did it today and my time was 25 minutes… dive bombs are killer!

Hi Zuzana & Fredrick,
I found your website about 5 months ago and you’ve changed my life & body… I’ve always considered myself an advance ‘gymer’ but you two have taken me to a new level and I’ve seen fabulous results! You guys are truly providing such a great service.
If you ever need a publicist, let me know..
Keep up the great work!
Emily

I just finished this workout. It kicked my ass.. And ten min after finishing it, I am still sweating..

I see most of the people on this post are females. But this workouts are great for both.

I am loving it.

Thanks zuzana

hizuzanna,
you ae so amazing i am sure you have heard these things efoe but um so impressed by you and how far you have become. i am new to you web page but ihave been keeping up with your daily workouts, not only watching them but writting them down so i can take thm to the gym and do them myself. but i have not found the courage and motivation to do so because am a beginner and i am afraid i will not catch up to you and all the new videos you hav posted about the butt work outs for januay 16 will be gone when i am ready to do them, also i cant seem to remmber all the movements you do .i feel i may forget a step. i wish you had one on one you. i have a good body i eat well im not fat nor too skinny.. i just need to tone up my body and get some mucsle in my abs and butt and legs and chest and every where ,,haha,, weelll i dont want to scare you but you are such an inspiration to e and i haope to hear from you soon,,,i need your advice on things..im addicted to you web page that i hope one day it wont just disapear..i wil be devistated..please reply!!!!

RITAAA

Yo,

Just wanted to say that having checked out Bodyrock TV I’m pretty well hooked! I’d been looing out for interval/Tabata stuff and I came across Zuzana on metacafe. I checked out this to get the full lowdown on the excersizes and well, what can I say? This is pretty all encompassing stuff indeed. there’s no chance that anyone could get bored with all the variations you guys cook up. Initially I thought this was just for girls but the workouts are tough, tough, tough!!! I also thought Zuzana’s presence was just a gimick at first, and although you ARE very easy on the eye, Zuzana, I’m glad you proved me wrong.
I’m telling all my friends about Bodyrock TV and about the vast and intersting array of workouts you post. And all for free! Lucky us!!
Thanks a mill and keep up the good work.

17:09!!!!! Im so excited! This was my first time doing bomb divers, and adding the knee tucks was good too. Loved it!

*dive bombers* …this workout has my brain jumbled lol

First of all i though humm only 5 minutes.. but then after 3 exercising i was breathless ans sweating.
wahou it works!!!!!
thank you i will be here everyday!

I totally beat you! 17:31:55. I must have missed this workout the first time around – I’m glad I found it today. It was funny, I was thinking “sweet – only 3 exercises!” and then in the first set of dive bombers all I could think was “six rounds!?!” You rock.

Hello,
I am coach of sprint water canoeing. We do a lot of exercises in gym during year and especially during winter season. I found your exercises on youtube. I included your workout into our training. I have to say that they are great. We spend a lot of time with iron in gym and also a lof of running so we are in good condition, but your workouts are something different and I have to say that it wasn’t easy for us. It is exactly I was looking for. thanks. Great job.
Pavel T.

I did this workout today. It is the very first time I did it. I was looking for a short one and not too intense.
The dive bombers part was the most challenging one.

I replaced the dancing crab by sleeping dancing crab (lay back on mat each time you touch your toe with opposite hand). It find it more challenging and it really targets the abs. I completed the workout in 24’03″.

I plan on doing an intense one tomorrow… Instead of alternating exercise challenges with workouts, I alternate intense workouts with lighter ones. It ends being pretty much like alternating exercise challenges and workouts (given that some exercise challenges are sometimes very intense!!)

11min and 34sec *whips the sweat off of her brow* now to go on and complete the burpee challenge. Yay for zuzana two a days haha ;D 

12-07-09…….16min 26sec
08-28-11…….12min 21sec
still good one
can’t wait for new one on monday

My Score:
Time Challenge: 6 rounds-
10 Dive Bombers
- 16 Side Jump Side Lunges
- 20 Crab Dance Exercise
Total Time: 15m30s

Just did this today and totally killed my arms those Dive Bombers! Done in 26:47 in proper forms!

wow finished in 12 min? You’re the bomb! :P

My Score:
Time Challenge: 5 rounds
- 10 Dive Bombers with Knee Tucks
- 16 Side Jump Side Lunges
- 20 reps of Crab Dance exercise
Total Time: 11mins

I actually started this one as a HIIT, so I did 54 Side Jump lunges and 31 Crab Dances the first round.

11:45, nice short sweat :)

I had done this workout before but with intervals: 18 rounds 50/10. Today i did it as a time challenge and it took me 19.47 min! i sweated alot! oh and instead of doing dive bombers i did hindu push up + pike push up + 2 knee tucks, dunno if its harder or easier than doing dive bombers, i just wanted to work my shoulders more. 

then  i did 4 min tabata high knees and skipping with my jump rope. then some stretching and finally a burpee for erin! :D

I remember doing this one the first time but I did not record my score :P  15:52 ain’t bad.

Gosh! this was tough ! 25 minutes, 15 seconds !

Gosh! this was tough ! 25 minutes, 15 seconds !