BodyRock.TV

Do you live by the sea by any chance? Any exercise you do on the beach, on a soft dry sand, gains about 25% difficulty. :)

Hey babe another awesome workout. I love the creativity! my personal best was 16 mins! I was actually very surprised. Take care and happy holidays hun.
-Tania Da Silva.

Can you tell me the difference between doing your workouts or lifting weights in the gym? Because, your workouts take a significant amount of endurance and strength to get through the entire workout. Great Job!

Hi Zuzana! I was just really curious about something. Did you get that amazing body just by doing the workouts you do now everyday? Or did you do something else (like a sport or have a trainer, etc) and this is just your way to maintain and/or upgrade it?? By the way looved this workout! INTENSE!
Thanx a bunch!

Your sentiments about holiday health tips are exactly why I LOVE this site, haha! Work hard, but ENJOY life, too!
Thanks for being such an inspiring role model and a real person! :)
Now, I’m off to obliterate some fat, haha!

-Sarah

i love that name ” Metabolic Inferno” & the ” Canadian dip” — i had a feeling we were going to bring out “a can of whoop ass” for the upcoming holidays — i ‘m a pinch intemidated cause i know there’s going to be some major soreness but i’m mostly excited. So .. it’s going to be pretty trippy (*

Here’s what would kill me:

However many rounds you can do of this in 25 minutes (or 15 minutes, but if you’re not short on time push for 25, then have that extra helping of Christmas cookies).

20 Burpees w/ Push Up (not on your knees unless you want to do 30!)
16 Side Lunge jumps (my butt still hurts from doing these 4 days ago!)
50 Jump Rope Jumping Jacks
5 Pull Ups
5 Hanging Knee Raises using Pull Up Bar (or Rings, also, do leg raises if you’re advanced enough)
10 Squat Jumps
1 Sip of water (we need this sip or we’d have to call it the “Perverted Punisher Workout from Hell”)

I cracked up about the healthy Christmas tips!!! So true! I will giggle about that all day, thanks for the laugh, lol!

Ruth

I have a some adidas pants and I love them because they make my butt look great! I’m glad you’re a fan too! They are so worth it. Keep up the work outs, because They’re kicking my butt and I am hitting it hard for the holidays.! or before at least.

You are an absolute rock star!

Hey. If I follow all of your workout exercises and eat healthy everyday do you think I will eventually have a body like you? Do you do any other things like run or do you only do the exercises you post.

Hi Zuzana, Federick and everyone else!

I had to share this recipe with all u fitness fanatics out there :)
So, chocolate is antioxidant rich…specially dark chocolate or just plain cocoa powder…and I stumbled across a healthy and delicious spiced hot cocoa drink recipe. It’s freaking cold out here in Portland and I’m sipping on one to keep me warm and it’s absolutely delish! So here’s the recipe:

1 cup soy milk or low-fat milk (I prefer soy milk to reap the maximum benefits of antioxidants in cocoa. Apparently, casein in milk interferes with antioxidant absorption.)
2 teaspoons unsweetened cocoa powder
1/4 inch thick ginger…sliced into 2 pieces
pinch of cinnamon, nutmeg, cardamom powder and cayenne pepper (just cinnamon and nutmeg are okay too)
tiny pinch of salt
I excluded sugar since soy milk usually has 2 teaspoons of it but If you desire, you can add sugar to your taste (agave syrup or raw sugar are better).

Heat up the milk and ginger together in a pot over medium heat. When scalding hot, add cocoa powder and rest of the spices. Whisk all together until the cocoa is dissolved, remove the ginger slices and pour into your favorite mug :)
Also, you can garnish with dark chocolate shavings. Enjoy.

Btw…I did death by workout today and it was awesome. Thanks for sharing the workout! It took me 26 min 21 sec and am looking forward to beat Zuzana’s next time! :P

hey zuzana looking great as always.you’ve got the most toned female body i’ve ever seen!do you have cravings and the desire to go on binges like the rest of us or are you a strictly healthy eater 24/7(besides christmas:)oh and what country in eastern europe are u originaly from?

i have been doing your workouts for a long time now and this is the best site by far for inspiration and workouts with the variety to not allow muscles to adapt and stop working. my guess is that has a lot to do with how incredibly fit you have become. my only comment is that the camera work is getting too fast and erratic to enjoy for me on this video. i enjoy seeing the full motion with a wide shot for at least 1/2 of the video. this one never shows the complete routine even once. please consider this. fwiw, i am a cinematographer for indie film and also music video/extreme sports. too many camera whips with close up shots can be distracting. the bulk of your videos show off your wonderful form and your wonderful human form without too much camera movement. thank you for letting me comment. this is a wonderful thing you are doing.

oh, and the addition of the photographs is an excellent idea. thank you to you and your camera operators.

the names are so funny.
Just to let you know, tell me if you don’t want to, i’ve been putting your pictures on my blog to show and explain the workout i did .
Of course, i tell where the pictures come from, and the link is on my blog so that people can go on your site.
If this is wrong i’ll remove them.
The blog is in french.

lola

Awesome workout

i did it in over 1/2 an hour =/. but i wasnt really pushing myself that much, which im kind of disappointed about. but ill be sure to push myself more next time. good workout!! i liked it.

I love your workout videos. It keeps me going. keep up the good word.

Hi Zuzana,

Here is my “Turbo Fat Blaster” workout routine:

30 – Plie jump squats
25- Tapping Push-ups. Perform one Push-up and come up into a plank position, with right hand tap left shoulder. Lower down to a push-up back up to plank, with left hand tap right shoulder. Repeat alternating sides.
30 – Deep walking lunges
25 – V-ups
30 – Ups & Downs (similar to burpee, but a quick walking motion instead of a jump)
25 – Lying down leg lifts for lower abs
30 – Mountain climbers (foot does not touch ground as you bring knee into chest)
25 – tricep dips
30 – Skaters jump lunge
25 – Knee assisted one arm push-ups

All the best, Tania

Zuzana?… Christmas cookies???. Well I had a few X-mas cookies 2day n they were of course delish!!!! but I feel yucky now (why did I eat them???!). Anyway this workout looks fun so I will do them 2morrow 2 work them cookies off:)) P.S. hope my workout I gave you makes the video list.

Zuzana,
I love these workout….i will do em tomorrow;) thanx Z&F

I agree with you because i absolutely love Christmas!

I have not performed this workout course yet and wont be able until i put my loves down for night night but ill definitly respond once i have done the whole video tonight sometime.

The only Naughty exercise i can come up with is:

Be in a regular push up position but turn around where your tummy is facing the sky. Legs straight out like when doing push up and push your pelvis up. I do hope this might help. I felt some good burn in my abs area. I’m not sure if you have done anything familiar to that but its all i could come up with. lol

Stephanie Biggs
stephanielovesmitch@yahoo.com

Hi

I don’t understand where you live? Its cold outside in Canada and on you videos I think its worm :)

Hello Zuzana!!!
I am amazed with your work and jealous too. Great Job!!! I used to be very active working out everyday, so I was very toned and my self esteem was great. Now 7 years later after 2 kids (youngest 4.5 months) I am 190lbs, and I was always 120lbs (+/_). I am devastated because I don’t know how to start and motivate myself. I am not sure whether I should start with a strict diet or exercise, probably both. What do you recommend? I am waiting impatiently for your reply.
I appreciate any hints, tips and help in advance.

Violet

Did 4 rounds, 8 – 16 – 8 on the reps. Feeling good.

I’m going to be spending two weeks on Oahu visting the family over Christmas/New Years and since I know I’m going to be eating and snacking alot more for sure, these should help.

Thank you and keep the “help minimize the holidays damage” workouts coming.

hello, i just found this site today. i was browsing through youtube videos and saw one of yours which directed me to this site. i have always been an athletic girl, but i have just let myself get out of hand lately. i have been slacking on dieting and exercise. i dont want to buy a membership to the gym because it’s like $50 and the nearest town with a cheaper one is 30 minutes away. my daily running and pushups got old. once i put my mind to it i usually slim down pretty quick, but its harder lately because the closest people to me love to eat and aren’t in the best shape, but they’re happy. well, i’m not. i fluxuate alot. i’m 5’4″ & i love how i look when i’m at 120lbs size 3/5. usually at 135 i pretty much stop eating and run like crazy. then in a couple of weeks i’m back down. i know thats not how it should be done, but it works for me. i’m afraid i’ve reached my peak of about 145 size 7/9 & after finding this website i’m so determined to buckle down and get back down to my size 3 jeans. it really helps that you have already planned the daily workouts and they work your whole body wich is something i always struggle trying to do on my own. it might take me a little longer to get back down to slim and sexy this time, but once i do that, my new years resolution is to stay that way! so i’m open to all the advice and tips i can get on losing this weight, staying motivated on eating healthy and working out regularly, not just to get me where i want to be.

This was a EXCELLENT workout. I can feel the burn all through my legs unlike other videos. I pay for all the channels on my satellite television and only get one fitness channel called “Fittv”. I have tried doing the body sculpt videos and cardio blast and even though their videos are longer i never get as good as workout as i do with yours. This was intensive and just wonderful. I am still having trouble with the push-ups. I’m not able to do a full push up off the chair but i am going to keep practicing until i get it right. Great workout today and I look forward to tomorrow’s!

Stephanie Biggs
stephanielovesmitch@yahoo.com

Hey Zuzana, what is your exercise routine? Do you do one of these videos everyday or do you do more “behind the scenes” (like more weight lifting, extra cardio, etc)?

BTW, I love your videos. They’re a great circuit training! I just did the 500 Rep work out. I’m going to try the 600 rep work out tomorrow :)

Hello Zuzana!

Why did the older workout routines got taken off? :((

Perverted Punisher Workout? OK … this is what I did yesterday. It’s a killer. It is a Tabata style workout with 15 seconds of work followed by 15 seconds of rest/10 rounds. There are 3 exercises. First: Kettlebell Push Press (15 seconds on/15 seconds off) first with the right hand and then with the left. Second: Pullups (again, 15 on/15 off). Lastly, Box Jump Burpees (hideously awful). These are exactly what they say. Do a box jump directly into a full Burpee. And of course, 15 seconds on/15 seconds off. Now, repeat the routine 10 times. What do you think?

zuzana, your workouts are definitely inspiring! in particular, i love how you string two to four different movement sequences together, decide on a number of reps for each, then repeat it for a number of rounds, over perhaps a specified period of time.

this technique is awesome!

i am just beginning to follow bodyrock.tv and i’m wicked out of shape, so i always am doing a reduced number of reps and/or rounds right now, or just deviating entirely by making up my own routine for my energy level at that moment (if i am at a low energy level generally, it seems like it might be better for me to just do something even if it is nothing like your workout, rather than avoid doing a workout just because i can’t do it as well).

it’s almost as if i am learning the language of fitness by watching bodyrock.tv and employing in my life the techniques you demonstrate.

please accept my thanks!

that was a really fun workout! :)

This seems to be very intense, I can´t wait to do it… but I guess I´ll have to wait!
I hurted my neck very seriously, and there´s 5 days that I´ve been like a robot, because I can´t move my neck without feeling pain, the doc said that I need lots of streching, light movements to regain the muscles mobility, massage and also take the right medicine, because I´m with a kind of inflamation…
So, for now.. I only can do this! I hope I´ll get better before the chrismas, but I´m lucky, it´s too dificoult for me to get fat, it´s easier I get too fin that feels ugly.. <=)

but I can participate, cause I have lot´s of information about new ideas of workouts (including bodyweights), how can i send it to you?
(sorry if my english is bad!)

Wow! That was intense :D
I managed to complete all rounds in 17 min. Haha, I really need to take a shower now ;)

I love your workouts, keep up the good work! :)

//Sara from sweden

Great workout. My time: 25 min. And then I followed it up with an ab workout.
I just started your workouts this week. Fantastic ! Keep it up – it’s motivating.

~N

Welcome to Malta’s infernal bells ;) Great workout. You should really have kept the title for the YouTube video as well. It would be great if you could fit the whole workout, unedited into a video or podcast, so I could workout alongside you. I think rhythm is very important and difficult fro a beginner like me.

Thanks for the great workout!

you are craaaaaaaaaaaaazy :D :D :D

I will die today :)

However, I have some questions about your workouts. The day before yesterday I was doing your “Hot Burn Workout” and I had some difficulties with it. I have really weak arms so I wasn’t able to do the reptile push ups. Happily, now I can do simple push ups but this reptile one was to difficult for me and tried to do it while being on my knees. But I think I did something wrong because on the following day I had pain (sore muscle) where I shouldn’t have. Some time could you post a picture about how to do a modified version of reptile pushup with the right posture (for example when you redo this workout)? I must have cheated on this exercise that’s why I had problem.

And Zuzana, you are on my Christmas list :) I put on it that I would be very happy if I get the printed version of your workouts in a supernice folder or book format :)
Soooo, everybody, put your fingers crossed that some of my family members do it for me :)

Hey Zuzana!

I was just thinking yesterday that I haven’t done dips in waaaay too long. I really enjoyed all of the exercises today. They were all very challenging! I finished in 16:50, although I think my form could have been better at some points.

I don’t have a workout to add, but I have a bunch of suggestions for making push-ups more challenging. You can progress through these different types of plyo push-ups if you’re a beginner. Here’s the progression…

1) Hand plyo pushup – Do a normal push-up but at the bottom explosively use your upper body and core to lift your hands about an inch off the ground. That’s one rep.

2) Hand plyo pushup using a box. Use a small square box or a step at the gym. Start in push-up position with hands on either side of the box (or narrow end of a short gym step). Do same as above but land with hands on the box. Once hands are on the box, do a triceps plyo push-up and land with hands on the ground. That’s one rep.

3) Hand plyo push-up with clap-Do the same as in #1 but add a clap mid explosion.

4) Hand and feet plyo push-ups. Do at normal push-up, but at the bottom use your entire body to explosively lift it about an inch off the ground. Land in normal push-up position. That’s one rep.

5) Hando and feet plyo push-ups with a clap- Same as #4 but with a clap.

Other great push-ups that aren’t plyo (although I suppose they could be) are…

1) Elevated pike push-ups. -Go into a pike position (meaning you are bent at the waist with arms and legs straight and legs on some elevated surfact. Bend your elbows and do push-ups! The closer your legs are together the more challenging the push-up and the higher the step, the more difficult it will be. This push-up is extremely useful for progressing into handstand push-ups.

2) Triangle pushups. -Go into normal push-up position, but make a triangle with your thumbs and index fingers. Do push-ups keeping your elbows close to your sides. This one is really good for working your triceps.

Ashley

Hi,

I’ve discovered your page about a week ago and it’s very motivating for me. Your workout are very enjoyable! I can’t do all the repetitions yet at most of them but there are some at which I’ve almost had beat your number of repetitions in 15 minutes :) I’m looking forward to beat you at some day! So thank you very much.

I’ve got one question. I really need to stretch my hamstrings. I’ve found out that you had been successfully solving that trouble too few months ago. Can you please tell me which stretching workout you did?

Thank you for all and wish you all the best :)
Martina

HI Flavia Rj,

post your ideas into the comments.

Hi LAURA LYNCH,

I think it’s a great workout you have there, but I have no equipment ( many people don’t have equipment either) so we have to be more creative with the bodyweight exercises.

Yuliya,

the old workouts are in Archives.

Hi Jessica,

I don’t do any behind your back training :) this is all I do and I am trying to eat small portions. Most people eat too much and that’s the biggest problem for everyone who is trying to loose weight and shape up their body. 20 minutes of intense workout 5 times a week is more then enough to get you outstanding results.

@ Laura Lynch,
OMG. That sounds like Suicide by Workout. I started sweating just by reading the description. Kudos to you for being able to make it through that workout!! I think I’ll place it in my workout journal and try it in the future. I’m definitely not ready for that yet. But it sounds like something I would want to test my strength with 5-6 months from now.

Peace

HI Courtney TX,

stay focused and I will be holding my thumbs for you :)

HI Violet,

just jump in and start to follow my daily workouts. Eat healthy and keep your portions small. Most people ignore the most basic rule in diet – if you over eat you will put on weight. The most important thing for you is just to make the first step and accept a new lifestyle.

Hi Tania,

great workout! I am going to try this today :)

My Idea for the workout.
25 Push ups
15 box jumps
5 – 12 pull ups
15 Squat press
50-100 jumping jacks
That un-named ab exercise or the one you did with the m-ball reaching over head then placing it in between ur feet and lowering your legs 10-25 reps
Ninja jumps – 5 or 8 reps love that one
Elevated or wall hand stand push ups 10 – 15
Squat jumps 15
Elevated leg lifts 10 each leg
Star crunch 12
Pull ups 5 – 15

3-4 rounds and Mr. Fred has to do the video :) I didn’t post anything that I cannot do. It demands alot of upper body strength so I would like for you to sit this one out Zuzana. This is a chance to prove men can hang with the body weight endurance too. I look forward to seeing everyone living through this :)

With love
Phillip

HI Lola,

no problem, glad you like the pictures ;)

Hi Samia,

this sounds just wonderful. I am going to try this on Christmas :)

HI Ruth,

amazing workout, thanks a lot! I will schedule this one for friday :) I like the improved title by the way.

HI Alexandra,

I do only these workouts.

HI Marsha Trotter,

the differences between my workouts and lifting weights at the gym.
Lifting weights at the gym: boring
My workouts: a lot of fun
Liftign weights at the gym: time consuming
My workouts: time saving
My workouts: efficient

I really believe in what I am doing.

Great workout! I have been doing your daily workouts for 3 weeks now! I did 3 rounds in 20 minutes.

HI Phillip,

your workout is beyond perverted :) haha, brutal. Thanks a lot.

Ok Zuzana,
You asked for a perverted punisher workout, so here is mine. In this workout, I do 10 exercise sets. I do each exercise set twice and each individual exercise takes 30 seconds. I use an interval timer which I set for 30 seconds on and usually 4-5 seconds off to give me a chance to get into position for the next exercise. In other words, I do Jump ropes for 30 seconds, Jump lunges for 30 seconds repeat this and then move on to elevated pushups and weighted supermans(men?). I use weights for some of the exercises (they could be modified though). Because this workout follows a cardio/weight pattern you can substitute cardio sections you don’t like for ones that you do like :) Here it is:

1. Jump Ropes / Jumping Lunges
2. Elevated Pushups / Weighted Sea Turtles (3-5 lbs) (Lie on your stomach and make a swimming motion with your arms)
3. Jump Rope with High Knees / Touch Down Squat Hops
4. Plank ups (lift from modified to regular plank and back down) / Prone Leg Lifts for abs
5. Burpees (with or without pushup) / Jumping Jacks
6. Dive Bomber Pushups / Dead lifts (with weights 15-25lbs depending on how tired I am)
7. 360s (run in a circle around a towel but face your torso forward) / Fast Feet (like you see football players do: take a wide stance and squat down then run in place like that as fast as possible)
8. Sumo Squat Side Leg Lifts / Plank rows (with 3-10 lbs depending if you’re still alive! I usually do 30 seconds of each arm but you could alternate)
9. Mountain Climbers / Skating side hops (land softly :) )
10. Tricep Dips / Dumbbells Swings (Usually 10 lbs)

I hope that wasn’t too complicated :)

-Stephanie

Hi Stephanie,

nice! :)

Hi, First of all, I’m so glad to hear that you love Christmas! And enjoy the food – cos there’s a lot of it lol. You won some more respect from me! Secondly, I LOVE LOVE LOVE the look of this workout, can’t wait to try it! But unfortunately I’m suffering really bad today with my arthritis AGAIN! I hate it so much, jus want to join in :( Anyway, hopefully it will pass soon. In the mean time I will continue with my diet improvements and hopefully the lack of training won’t have a very bad impact.

Will try to resist trying this workout anyway :/

awesome work out! oh and thanks about your christmas comments, too funny will be laughing about that for a while as I suffer through the soreness you just inflicted!

Humor and Personal Trainers so important, I moved to a new gym and thier PT’s are why to grumpy or something??? they have no energy about them when I watch them interact with clients..

Rock on little sister!

Hey Zuzana,

Since we will be putting our bodies through hell I call this workout 666 body burn lol:)

6 mountain climbers with side plank crunch (from the plank position bring your body down until it almost touches the floor)

6 pull ups with hanging knee lifts

6 one leg burpees with reptile push ups (6 each leg)

Do as many rounds as you can in 15 or 20 minuets.

I hope you like it:)

Have a great day!

Beautiful Zuzana – I’ve been following your site from Australia the last few months and haven’t yet made a comment but when I read your quote above … “I really believe in what I am doing” … I had to say something. This, right here, is what makes all the difference between success and ‘failure’. Your workouts are amazing, your physique is inspiring and your personality very warming … but what you said in that quote, that’s what makes you stand out and makes all the difference. Thanks for sharing your passion and belief xxx

New shoes, eh? Santa came early!!! You deserve it—-love these workouts!

i have just finished the wrkout — im gasping for breath *) this was a pretty intense workout. my time is 15minutes&:48seconds

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I can`t tell you how much I love your workouts. And you crack me up. You are so right about lifting weights and getting boring. I work 3rd shift and I was getting so bored with my boring videos and them being so long that I would just come home and go to bed and just workout on the weekends. But now watching you do your workouts has given me inspiration again. Now I come home and go on your site and get inspired to workout again during the week. And let me tell you I sleep like a baby after a workout. Thank you so much.

Hey Zuzana, great site and great workouts! I have a question, how would you suggest incorporating your workouts into a weight training program? I frequent the gym and lift 4-5 days a week, but am really interested in doing your routines as well.

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Hey Zuzana,
Some buddies of mine and I have been using your workouts several times a week for the past few weeks. Thanks for the kick in the ass. We did one yesterday that was just a modified version of a few of yours.

30 side jump lunges
5 plank/pushup/half burpees
30 Single leg skater w/ a knee lift
10 dive bomber pushups
20 Prisoner Squats with kick

we did 6 rounds in half an hour… you’d probably rock through it in half the time. But it kept the heart rate going and we’re feeling it today. Another reason why we like your site is because you inspire people to get off of their behinds and do something. Anything. You encourage everyone to try to create exercises and share. That’s why I think people are just naturally drawn to you and your site. Thanks for everything

Ryan

wow the single leg lunge and push up part was killer! loved it!

I really enjoyed this thank you both, especially the squats and step ups – finished in 16:19. I think that one of the most challenging workouts to do is tabata – your 20 min one on the site is a killer…

I love yours workouts! Really thank you for it!

Big hello from Croatia!

Hey Zuzana.
I was woundering. You always write that you should eat small portions, but how small should they be, if you wanna loose weight?
By the way, thanks. You are really an insperation to me :D

Simone from Denmark :)

Wow, that was a great workout, my legs are burning. I finished in 15:27.

My suggestion for a killer workout:

21 pullups
20 burpees
18 pullups
20 burpees
15 pullups
20 burpees
12 pullups
20 burpees
9 pullups
20 burpees
6 pullups
20 burpees

The burpees are full one’s – chest to the ground.

I once did a similar workout and it remains one of the hardest workouts I ever did. Most of my colleagues quit after 4 rounds.

Zuzana,
I really tried on this workout & ended up w/ time of 19:15. My legs wouldn’t move as quickly for those squats in the 4th round & were burning on those last lunges. This workout is much more intense than it looks in the vid, I think. So glad to have it completed already this morning <3 Laura

Hey Zuzana,
i’m currently finding it harder and harder to keep up with the workouts because i’ve just started attachment to a pharmacy which works retail hours. by the time i get home, my legs are realy sore and aching and i find it really hard to push myself harder to complete the workouts. but i really do want to maintain and keep fit. any encouragements? i dont want my efforts previously to go to waste! i’ve come so far ever since i found your website and been following it seeing all the results and now i dont know why its getting harder to keep up ))x
PLEASE HELP ME GET BACK ON MY PATH..i really do wana be as fit as a fiddle again.

hi!
great workout, tomorrow i’ll do it. I have a question about beauty, haha. Your hair looks very nice in your videos, do you have to take some special care with it? i’m asking, because sweat is not exactly a friend of our hair. And also I wonder if your skin gets to dry sometimes, specially after a workout, and how do you take care of that.

great video, as usual
thanks a lot!

hi zuzana,
you have helped me a lot to improve my body and you made me LOVE working out! Everyday when i wake up, first thing i m thinking of what workout should i do today!!! Really thank you, you are the best teacher =) Now i just wanted to ask you what is your opinion for power plate, passive exercise with vibrations. Because when i was going to the gym (i don’t need it now=) as you are my trainer) everyone there was saying that it is the best way to lose fat, cellulite and weight faster. I had done about 5 times in summer and i felt it was effective… But now I don’t know… I do want to get in shape as fast as possible but i dont know if it’s healthy or just a waste of money… Do you think is helpful? or just useless?
Please answer me!
Thanx a lot =) bb

Hi Zuzie,

I just LOVE this workout!!!
I have to tell you – honestly – this is my FAVORITE workout EVER!

And amazing outfit of yours – also my favorite till now, LOVE YOUR NEW NIKE snickers, beautiful!
I love white snickers, and Nike of course…are they shox too??? Really nice ones.
Hey, have to tell you that this idea with chairs is amazing.
I did 4 rounds in 16 minutes (every round took me 4 minutes), but than I was so excited, I had to do another – fifth round! So, the whole routine took me – 5 rounds – exactly 20 minutes.
I enjoyed it a lot, had soooo much fun with it!

I had some brutal workouts for you…will post it later, when I will have more time.

I love your latest titles of workouts, so funny :D.

When will you two spend the Christmas/New Year holidays – in Prague?

Best,

Tina

Sorry, I meant – WHERE not when – at the last question ;).

Hello, I would like to thank you for making this website. I just discovered it a couple days ago and only wish I had found it sooner. You offer so many incredible workouts and healthy eating tips and all for free. Most people would charge for a website this amazing, and even the ones that do charge a fee are not nearly as helpful as this one. Ive always struggled with my weight and cant recall ever being in shape, I also just recently had a baby so now I have to try and get that extra weight off as well. I’ll have to start out slow but I cant wait to start your workouts. So thank you for being the beautiful and fitness obsessed woman you are :) You have inspired me to better my health and fitness level and now that I have access to this page I know it will be much easier.

-Courtney

Hello Zuzana,

Thank you for the workout! I wanted to ask you where you get your athletic wear, especially the sports bras? Thank you.

~Naila~

zuzana,

ok i got the perverted punisher. you’re gunna love it…this is really your new PERVERTED PUNISHER!!!!

ok 5 rounds 6 excercises

1.*excuse the language*…Monkey F@#kers- Im in the military and this is a favorite of my drill instructors…basically u squat down and grab your ankles and without letting go just straighten out your legs (not your uperbody just legs) and come back to the starting position…thats 1 rep…do 20 reps

2. Leg spreader/toes to heaven- lie on your back…hands on sides…legs fully extended off the ground about 6 inches…spread your legs and when they come back together lift your legs and butt off the ground legs towards the sky…lower legs and thats 1 rep…do 20 reps

3. Nasty Pushups- like diamond pushups but instead of your hands forming a diamond turn them to the side so it makes it appear that you are grabbing **something** ;) ….do 10 reps

4. Romanian Deadlifts- stand straight up legs about shoulder width apart…keeping your legs straight bend down nd try to touch your toes…do not slouch your back…as you come back up to stand straight up thrust your hips out in front of you…thats 1 rep…do 20

5. Dirty Dog- another fun military exercise…get on all fours…keeping your knees bent lift one leg to the side like if you are imitating a dog peeing on a fire hydrant…20 reps (10 on each leg)

6. Hanging Knee raises- you know this one zuzana…hang from a pull up bar or rings and lift your knees to try and touch your chest…10 reps

So 5 rounds…reps go as such 20.20.10.20.20.10…..hope you like this one Zuzana…if you want to make it harder in any way by all means go ahead…By the way my friend Jai helped me come up with this…We used him as the tester…he was sweating like as if he just finished a long night of you know what ;)

I GIVE YOU…THE PERVERTED PUNISHER

toodles-Guillermo

My routine, called = FINAL COUNTDOWN:

It is 18 minutes long, perform as many rounds as you can in this 18 minutes, as fast as you can, of course! Zuzie, do your best, can`t wait to see your time! :D

1- 10 reps of Dynamic Push-Ups with Knee tucks
* 30 skips with jumping rope – Jumping Jack`s style (cardio)
2- 10 reps of Plank with Lifts of opposite hand-leg
* 30 skips with high knees (cardio)
3- 30 reps of Sit-Ups: lie on your back with extended legs and arms , bring your upper body in the sitting position, hands riching towards the sky
* 30 skips with jumping rope – Jumping Jack`s style (cardio)
4- 10 reps of Ninja Jumps with jump forward (instead of jump high, jump forward – directly from the squat position ;))
* 30 skips with high knees (cardio)
5- 30 Side Jump Lunges (alternating sides)

Zuzie, do your best, can`t wait to beat you! :D

Wish you a knockout workout,

Tina

This should have been called the “holy crap”workout. I didn’t think it would be that hard and actually thought about using weights for the squat step ups— I was wrong. Great workout. Thanks
Zoe

Hi zuzana!!!!

I have a question for you, I had a baby one year ago and I have lost 20 kilos (40 pounds?) but the skin on my stomach seems loose, I mean, It looks like it’s not attached to the muscle, what can I do?

Kisses and happy Christmas!

BTW – I also eat all different foods I want for the Christmas holidays, also treats like cookies and all sorts of sweets. The secret of not getting fat between holidays is to keep your portions small – as you know.
That`s the secret folks! You can eat whatever you want in small portions and exercise (I will!) and you will keep your body as fit as you want.

Hi Zuzana!

My time this morning was 19 mins and 7 seconds. And I was sweating!!!

Thank you!

:) Ruth

Hi Zuzanna,

Some of my favourite workouts use kettlebells and an indoor track (since the winter is 8 months long in Ontario!). Here is a very quick but intense workout using a kettlebell- You may be able to opt in a double swing with your two 10lb clubbells. I like to use a 12KG and/or 16KG KB for this workout.

1. 35 Kettlebell Swings (2 handed- or one handed switching every 5-10 reps)
2. 1 minute of skipping (or other form of active recovery)
3. 30 KB Swings
4. 1 minute of skipping
5. 25 KB Swings
6. 1 minute of skipping
7. 20 KB Swings
6. 1 minute of skipping
5. 15 KB Swings
4. 1 minute of skipping
3. 10 KB Swings
2. 1 minute of skipping
1. 5 KB Swings

End! Make sure you keep moving and don’t slouch during recovery! :)
Also, I believe I have a workout deserving of your Perverted Punisher Workout- it invovles swinging a KB though! I use it only once a month as a fitness test.

Have a great one!

Here is another workout- although unlike the KB manmaker, this is one of my own design. ;)

Full Circuit Workout

ROUND ONE:

1. High Knee Skip (perform for 30 seconds)
2. Regular Burpee (perform for 30 seconds)
3. Rest (30 seconds)

Repeat this circuit 6 times- without rest between excerises 1 & 2. It should take you 9 minutes in total. After the 9 minutes, take 1 minute of rest. And move onto…

ROUND TWO:

1. Knee Tuck & Push-up on exercise ball* (30 seconds)
2. Over-head Press Squat* (30 seconds)
3. Rest (30 seconds)

Repeat this Circuit 6 times, totaling 9 minutes. Take 1 minute of rest before moving onto…

ROUND THREE:

1. Side Hop (30 seconds)
2. Spider Crawl* (30 seconds)
3. Rest (30 seconds)

Repeat 6 times. You’re done! Keep moving and don’t slouch!

* If you do not have an exercise ball- complete this movement on the floor as a squat thrust (half burpee)and regular push up combination.

* Use a medium-heavy weight- no less than 10lbs and press it overhead. Lock out your arm and maintain this position as you lower yourself into a squat. Keep your arm straight and return to standing. Don’t bend the elbow. Repeat on one side for 3 RNDs and switch sides for the next 3 RNDs.

* Begin in plank position (on the palms and toes). Lift the left foot and right hand a few centimetres from the floor. Bend in your left knee so the left foot is hovering just below your hips and touch it with your right hand. Switch sides to right foot and left hand. Perform this movement slowly, maintaining a perfect plank position- the slower you can perform this movement, the stronger you are.

Zuzana you Rock ,,
you are such a inpiration….
thank you always….. :-D

zuzana you are such a inpiration …
thankyou…
always…. :-D

hey zuzana! i have been following your workoutsfor a couple of weeks now and i absolutely love them! you are such an inspiration to me! I haven’t posted any comments before but i always read other peoples and your responses to them! i am looking forward to completing the workouts others have posted! I decided to write a comment today because i REALLY enjoyed todays workout…it was challeneging but still kept me motivated to keep going…i like having short reps and then switching exercises to keep me from getting bored so doing ten reps and then moving on to another excersise is great (even if you have to do more sets). I did this exercise in 18:30. I was proud to have beat your time for once! I love that you post your times because it really motivates me during that last set to push myself. In my workout book i record my times to my exercises and i always post your time at the top too so i can have a time to try to beat! keep up the great workouts!
- p.s. i LOVE chirstmas too! its only comes once a year! i too just push mysefl extra hard before and after but during those couple days i let mysefl enjoy! i find that you should let yourself enjoy it every once in a while so that you dont deprive yourself because that leads to you not being able to enjoy a healthy lifestyle! everyone deserves a treat every onces in a while!

Hi. I just discovered this site on Saturday, and I think it’s awesome! I’ve been trying to do your workouts, but I’m still really sore from Monday. :) Do your muscles ever get sore or does that kinda go away once you reach a certain level of fitness?

-Erin

Hello, Frederick and Zuzana this is my first time writing in although i have been following yr site for months now. I think you have the best site for a life style change.Im 32 yrs old and have a 15yr old and a 2yr old i workout everyday with your daily workouts that I love. Im starting to get a six pack and muscle definition along with that i eat healthy(about 6 little meals daily small portions)to let others know this combination of yr exercise and eating right WORKS!along with drinking lots of water!im so Stoked
I have a question though!!
im a stay at home mom so i feel i can really focus on what i eat and how much i workout,i also have changed some unhealthy foods my family eats. i cook healthy meals and make sure they have plenty of raw nuts,veggies and fruits at hand.and don’t buy candy ect. BUT i’m having a really hard time getting my boyfriend to make THIS little change.When we met about 4yrs ago He was Buff worked out loyally 5 times a week and ate really whatever he wanted.A Year went by and he still ate whatever but just stopped working out altogether.Now he loves my new body.BUTI Can’t get him to get up and take a simple walk with me and the baby.He flat out tells me He will not Change his ways Ever.im afraid for him he is very over weight i thought by changing our diet it would help him loose a little weight even if he really wasn’t payin attention.BUT no i make a healthy meal and he loads up on the cheeze,sour cream ect.I tell him(Laughing)its a heartattack waiting to happen)even though i buy Low fat stuff he comes home with candy bars,chips and doesnt seem to mind all the efforts im trying to do for the family.I dont want to be a Drill Sargent and im not!!And i know i can’t control what he does,only what i do.is there anything you two can come up with to maybe help me motovate him? Or do i just say F@$@ it Do what you want? PLEASE PLEASE RESPOND..IM AT A LOSS…. THANK YOU FOR YR TIME !!ps.. YOU 2 ROCK….

Hey Zuzana and Frederick,

Here’s what I did yesterday

30 yd crawl (can be modified going forward and back in short space)
8 burpees using ten pound medicine ball upon rising. Press med ball upon rising, then throw back down.
*at the 8th rep, do 8 consecutive push-ups before rising
10 jump squats holding medicine ball, extending arms forward and above head upon jump
40 dynamic mountain climbers
30 seconds alternating planks keeping only one forearm and one foot on ground at same time
30 second static lunge hold (each leg)

repeat once and if you’re very perverted, do three sets.

I want to tell you two that I really admire your site and programs. I can tell you that it’s always enjoyable to see creative fitness. I wish you best on your continued fitness evolution. Best wishes for the holidays as well.

Zuzana…. you are a Goddess in the truest sense of the word

I stumbled on to one of your youtube videos last week…and I swear you have changed my life.

I have always stayed fit by being active (horseback riding to cross country skiing to volley ball ect…)
I never pictured myself looking forward to doing a workout…but now I do!

I have a 8 month old son now and although I am still very active I wanted more ( I wanted to turn into a yummy mommy) and with these workouts I feel I’m on my way

I love your commitment and your honesty.
Now every morning when my little guy is napping I do your daily workout and I feel amazing!

Thankyou so much for being you

I hope that you and Fred keep this up (btw I am super excited for the both of you being able to do this together)
I look forward to many more daily workouts, diet and lifestyle tips

And amen to great xmas cookies, family and more cookies :)

hi, Zuzanna I just want to say that I love youre website! It’s really what I need, and I was woundering as we get closer to the summer, and the beach season, if you are going to have like a beach 2010 “programe” that you will put out on youre site. thank you very much
Love Emma, Stockholm.

Hi Zuzana
Thank you for your great work out program always !!
This one I can use for my boot camp class next week.
I love this one and I am sure everyone loves this circuit.

Hi Zuzana,

Thanks for this great metabolic burner workout you posted … I will definitely do it tonight after work!

Ok, here is my suggestion for the crazy perverted workout:

4 rounds with 4 sets in each round

Round 1: 30 reps of one-legged pushups (switch legs each 5 reps), 2 minutes of jumping rope, 50 standing crunches (while standing, touch left elbow to right knee and then switch, equals 1 rep), 40-50 plyo squats (feet hip-width apart).

Round 2: 40 regular dive bombers, 40 side-to-side lateral jumps (from one one foot jump laterally as far as possible, land on the other foot, repeat to other side), yoga boat pose, hold for 1 minute; alternating forward lunges (50 reps).

Round 3: Alternating staggered hand pushups (place left hand one foot in front of right hand, do pushup and then switch hands, every other pushup is one rep), 30 reps; 40 bicycle crunches (on your back, touch right elbow to left knee, repeat other side, equals one rep), sumo squat with heel raises (in a wide squat position with feet rotated outward, squat and then raise heels coming up).

Round 4: Sphinx-Downward Dog pushups (start in downward dog position, lower elbows to the floor and push up back to downward dog), 30 reps; 30 frog-jump hops (in a wide squat position, jump forward in squat position and never straighten legs, 5 times forward and then backward 5 times), side-lying leg raises (lying on your left side, lift both legs and touch your right elbow to your knees, do 20 reps. Repeat on other side for 20 reps.) And finally, 30 squats with side lunge (each rep is one squat and side lunge).

Thanks, hope you like it-:)

it’s snowing really hard in beautiful Canada (so I am very jealous of your climate in Malta!) however, my motto is “when in doubt – work out!” So today I went to the toboggan hill with my two dogs and my son, we had fun and then I found an old car tire and thought I could do a workout. Tied the dog leashes around my waist, attached to the tire, and did hill repeats x 10, then did 4 rounds of hanging leg raises and pull ups from a nearby tree branch. It was awesome!!! check out my video if you want to see a quick clip of the hill repeats….it’s the :23 second clip

I liked the addition of the step-ups today. I have also noticed that I sweat a lot more when you rotate from upper body to lower body exercises as you did in this workout. I think that’s also what really revs up your metabolism–thus metabolic inferno!

So, I found what looks to be a torturous workout. I don’t like the pictures of the women on this website–but this trainer is well known and I think the workout looks great. I’m sure you’ll want to change it up, but it has some new bodyweight exercises on it.

http://figureathlete.tmuscle.com/free_online_article/training/get_off_the_treadmill_and_get_metabolic

so excited to be training with you in to the Holiday season! are you still practicing your pull-ups little by little each day? i have been trying to remember to do it too.

Just posted this but not ss it disppeared?? OK, I know you are in beautiful Malta with no snow (luck girl!!) but here is Ottawa, Canada with some fresh snow my motto is “when in doubt – work out!” so I went to the toboggan hill with my son and dogs. Tied one leash to my wait and then attached to another leash and onto an old car tire. Ran up ill 10x pulling tire, then did 4 rounds of pull ups and hanging leg raises fro a tree branch. 20 seconds max reps with 10 sec rest. Wicked workout! so, while you don’t have snow, you can do same workout running up a grassy hill pulling the tire. My hill was not very long, just 23 seconds to get up (repeat 10 times). Lookign forward to more of your workouts, and am eager to try your workout from today!

Zuzana,

You are truly an inspiration. I am curious to know your results using Pavel’s GTG method to increase your number of pull ups. You mentioned trying it for a week and giving an update. Was it a success?

I Dare you! OK at some point over the Christmas break you have to try this workout! It does take about an hour but its worth it! I actually did it the day after your ‘death by workout’ and I thought I really might die! So here’s how the 12 days of christmas works…You do number 12 then 11. Then back to 12, 11, and 10. Then back to 12, 11, 10, and 9. So you add on each round until you get all the way to 1. Good Luck!

12 days of Christmas (AKA Perverted Punisher Workout)-

12 V-ups
11 lunge switches on both legs (really 22) – if you get tired: 11 regular lunges on each leg
10 Push Ups
9 double leg lowers with a hip lift at the top (targets lower and upper abs)
8 twisted squat jumps
7 single leg tricep dips (14 total)
6 salamander on each side (count a total of 12)
5 single leg bridge lowers on each leg
4 rounds (4 pike jacks followed by 1 pike push up – this counts as one) x 4
3 sprints
2 minute wall sit
1 minute plank or 1 burpee

Merry Christmas! – Tabby

Zuzana, Frederick Nice one

Thank You
And Don´t stop withe the Workouts:D

Hello Zuzana, Hey great work outs. I have a question for you. I’ve been training for years and I know to each his own , I noticed that your breathing is off or do you do this for a reason? Thanks……

Hi Zuzana, thanks for another great workout! I love Christmas – glad to hear that you are the same way :-).

This is what I do when I really need to whip my tummy into shape, like after all the Christmas treats that I am looking forward to:

Ab Torture Pyramid (for time):
Set 1: 20 situps, 50 leg raises
Set 2: 30 situps, 40 leg raises
Set 3: 40 situps, 30 leg raises
Set 4: 50 situps, 20 leg raises
Set 5: 60 situps, 10 leg raises

Situps: legs bent, hands behind head, no bouncing off the floor. Leg raises: lying down, legs (almost) straight, not touching the floor between reps.

Of course, you can change the reps or include other exercises if this is not brutal enough for you – for me, it is a killer :-).

Hey Zuzana!!

It is sound weird…but my elbows has double joints. I don`t know if you ever heard about it, but when I`m doing my push up, it dislocate… Not completely, but at every push up, you can hear the ‘Clocklok, clocklok’ of my elbows (you can imagine). It dosen`t hurt, but it`s very unconfortable and the only way I can do my push up, it`s with my hands by the inside which is suppose to work the middle of my chest. Anyways, I have hard time with my push up and I hope you`ll be able to give me some advices.

take care and have a nice holiday time (sorry if I did English mistake ;))

Judy

I would like to second some of Gregs comments…would like more pull back shots so can see entire body position during the exercises. Appreciate what you are doing with your site. Agree with what you say about diet…that is the big problem for the majority of us. It takes a lot of exercise to lose weight but you can clearly lose weight without exercise if you reduce caloric intake. Put the two together and you’ve got a winning combination. My travel time to the gym that I use is about 18 minutes. Some days I just do one of the “Summer Fit” strength work outs in 15 minutes and feel like I get a lot our of it and don’t feel guilty about not going to the gym. When I do go to the gym, I work out at a brisk pace with minimal breaks. My observation is much like yours in seeing a lot of time wasted sitting around between sets and exercises and working on machines that work body parts in isolation. Excuse the ranting….you guys do a nice job..thanks
Don

This is “one” I do when you’re on ARD. My ARD is Sunday. 1) 100 JUMP JACKS 2) 25 DEAD LIFTS WITH OEVER HEAD REACH= 8 lb. wt. 3) 25- WOODCHOPS= 15 lb. wt. 4)25- DIAGONAL DOWN TOUCH WITH OVER HEAD REACH=8 lb. wt. 5) 100- JUMP JACKS 6) 25- BICEP CURLS WITH FRONT LUNGE=8 lb. wt. 7) 50- SQUATS WITH TRICEP CURLS= 15 LB. WT. (ARMS REMAIN OVERHEAD THRU-OUT) 8) 100- JUMP JACKS (this is my “rest” point after previous exercise. LOL.) 9) 50- WIDE LEG WAIST TWIST= 8-15 lb. wt. (hold one dumbell with both hands and keep arms extended while twisting completely left to right. The leg on one side that your arms are over is in lunge pose and the other leg is extended. Hope this is understandable.) 10) 50-AB CRUNCH REACH and LEG LIFTS=2,8 lb. wts. ( start on floor with legs extended and dumbells overhead. raise legs vertically and crunch forward dumbells towards feet,upper body down to floor then open legs and crunch forward reaching thru legs,lower upper body to floor,close legs and lower legs to floor=one rep. 11)50- ONE LEG BRIDGE LEG LIFT 12)50- LAYING LATERAL LEG RAISES= 50 REPS PER LEG. 13)50- INNER THIGH RAISES PER LEG 14)100 JUMP JACKS 15)25 per leg- THIGH LEG RAISES=8 lb.wt. 16) 25- REPTILE PUSH UPS= (I was calling these side push ups with knee ups,but I like your name for it better.) 17) 50- MOUNTAIN CLIMBERS 18)100- JUMP JACKS I do this for 2-3 rounds nonstop,not for fast time. But, I’m sure you will.

This one was challenging and lots of fun!! My time was 18 mins!!!

Hi Zuzana!
I got to know about your site by chance in a post from Facebook. WOW!!! That´s the work out which my coach used to preach and practice on us. Ùse body weight to work out, more reps and do it until you drop!` That´s the answear to the best result! Your site shows a real thing and finaly someboddy tells the truth about all. That´s Zuzana.
I would like to apologise, but I want a word for Violet. I was in the same situation as yours. DON`T PANIC!!! Take it easy and step by step. Patience is the answear to all. As Zuzana said, start changing the way you eat, whatever you eat, the size of portions. That´s almost 65 to 70%to the way of loosing weight and the rest being work out(repairs and gives whatever we´ll love to see). Again. PATIENCE and chear up!!!
Mariam

No words to say. Firstly, my main hobby was English lessons, that’s way I got into this site. Now I’ve no time for English – here’s my new passion! And U’re just PERFECT. My all respects !!!

Hey Zuzana

First time im leaving a comment, but have been following your workouts for about six months, very impressive. I just cant resist giving you a challenge if you decide to do it, its a slightly different format to what you normally do hope i explain it properly.

Its an ascending pyramid you start with 64 reps of an exercise(see below)then into 10 burpees. You go back to the 64 reps exercise then move to the 32 reps exercise then 10 burpees again. Back to 64 then 32 then 16 reps exercise 10 burpees again all the way down to the two reps exercise finishing with yes you guessed it 10 burpees.

64 Pulsing Squat
– 10 burpees
32 Floor wipers (lying on your back legs strait out in front hovering about an inch off the ground bring your feet as wide apart as you can then bring them back together that’s 1 rep.)

16 Press ups (any kind you like plyometric ones if you dare)

8 Lunges forward and back on each leg

4 Jump squats

2 Tricep dips

Change any exercise you like this takes me just under twenty minutes to do hope you give it a go, got no idea on a name. Good luck you will need it haha.

Gregor

Hi Texas Cindy,

thanks for sharing. Do you have something with bodyweight exercises only? Please :)

Hi Judy,

I am not experienced enough to help you with this problem. You would have to ask some expert about this. I just read that if you dislocate your joints, then it takes months and months before it heals in the better case. In the worst case scenario you might have to go even for an operation. So just be careful about that and try to find more information about your problem.

Thanks KatieNL

HI Chris,

I know the general rules about breathing and that is recommended to exhale on exertion, however this is suppose to be just a theory. My breathing comes naturally. Sometimes I feel that exhaling on exertion helps, but in some exercises I feel more stability and strength when I hold my breath briefly.

Hi Tabby,

thanks for sharing and Merry Christmas to you too :)

WindyCityKatie, thanks for sharing. I am still slacking with the pull ups :( thanks for reminding me. I have to start tomorrow :)

Love the workout!I have one question,i am very weak with the push ups so what do you sugest me instead of them in the third workout?Any suggestions please

Zuzanna,

I am fairly new to your site and I absolutely love it! It is by far the best and most motivating site out there for health, exercise, and diet. I have done about 3 of your workouts so far and my body is rocked everytime! I’ll admit that my times are higher than yours as is my body fat %, but that’s why I’m here; to learn from you! I want to encourage you to keep up the site. You’re doing a phenominal job and have surely got it down!

I did have one question for you: If you had to pick, which of the books out of the following would you recommend most? Or, better yet, what order of importance would you recomend them in?

The Eat Clean Diet by Tosca Reno, The Omnivore’s Dilemma by Michael Pollan, In Defense of Food: An Eater’s Manifesto by Michael Pollan, Food, Inc. by Michael Pollan, Food Matters Mark Bittman’s.

I’m working on tailoring my diet to eating clean and often throughout the day. Thank you in advance for your recommendation(s)!

By the way, I thought your comment, “. . . butt shredding workouts. . .” was hilariuos on this post!

Thank you again for doing what you do and for motivating me by your incredible results!

Ruth you are evil and I love it! I am soooo going to try out your workout suggestion. That after I have tried this one which I am going to do first thing in the morning :))

Oh, and one body weight, or “butt shredding”, exercise that I thought of to share is:

Extreme Chair Hurdling :) (or Xtreme Chair Hurdling) :D

Basically you would treat the chair as a hurdle and jump over it. I’m honestly not sure if I could do it nor am I sure how safe it is, but, it would definitley be “butt shredding”, right? ;)

Your workouts are awesome!! i work out all the time. and i must say you are just what i need right now. i’ve been working out since i was 16. i am always trying to find new things. i am actually going to schoolright now to become a fitness instructor. Its life experience that teaches you..not nesscarily school. and i am glad you made those videos and descriptions. you did very well explaining how to do them. one suggestion i have is your workouts are very challenging for most. and you should make it clear to everyone..that you should have experience working out before trying these workouts. but for me… i love them!!! and cant wait to try them at the gym. Your very beautiful and ripped..hard to not watch..good luck in the future. ps. do you have a books? if not…you should make one!

Hey Zuzana!!!

1) Truly amazing work-outs!
2) You are the sexiest woman I have ever seen and I would love to have a body like yours!

Do you have any recommendations for chest exercises to make them appear a little bit more firm and maybe even bigger? :P

Keep up what you are doing because I think you are helping a lot of people. And, have a very Merry Christmas!!

Thank u $ a great workouts. I too are working out hard to be ready for the Christmas holiday too. I have a great wrkout for u and your husband to try out and let me know how was it. I called this workout “Fast and Fusious Burns”

1. Jumping Side Lunges- 15 reps
2. One leg Tricep Dip- 12 reps
3. Diagonal Touch Down- 20 reps
4. Leg lift Crunch (lie down)- 25 reps
5. Mountain Climber- 30 reps
6. Squat / side leg lift- 20 reps ( your hand behind your head or ears then squat down and
get up do a left leg lift to the side as if you doing
a side crunch then squat and do the other side.)
7. Pike Push up- 10 reps
8. Low Jumping Jack- 15 reps
9. Plank single Arm raise- 10 reps ( into a plank position then raise left arm up in front
of you then back down and raise other arm up)
10. drink water you will it.

I hope you this workout it burn your legs and arms when you finish this workout. I did 4 rounds. Tell me what you think about this workout.

Have a very Merry Christmas and Happy New Year to you, Zuzana and your husband, Fred

Hi,
Im trying to locate your fitness challenge videos.
I am 60kg male about 5’2.
You have so many videos and i dont know which one i should do. Prefer one with no equipment.
I would like to train up and put on youtube for you to comment.

My second week on your program,oh wow, my lifting is extremely powerful and notice that getting my defenition back after a bulk period,
Thanks for sharing

whew!! I am beat red and dripping sweat again!! I love your workouts!! I can’t even express my gratitude. You were the key to my health. I have tried gyms, running, ect. Although, I do like those I tire of them quickly. I really appreciate you and your Fredrick for this site. It really is amazing. I love the constant variation of your workouts. I already can notice some major changes in my body and I am feeling amazing.

The lunges into pushups were killer! I am loving the upper body strength I am gaining and find myself flexing my biceps admiring my growing strength. I am very proud of myself for the growth in my strength to complete this exercise with no personal modifications.

I did 25:22 !! Yay me :)

Do your wrist gain strength over time??? I did notice my wrists getting sore from holding my weight up on the tri-dips then the pushups.

THANK YOU!! Thank you!! THANK YOU!!

Merry Christmas

What happened to Workout Routine link? I can only access the Daily workouts which only go back so far.. are the routines no longer available?

hey zuzana,
well i am in eighth grade and i absolutely love your workouts!! i feel tht i am eating too much though because i get kind of bored so i start eating. i mean i eat really healthy though, but i just eat like nuts and sandwiches for no reason, other than i am bored. i don’t play any sports because i don’t have the time, and it’s way to cold to be taking walks here in wisconsin, so when i do ur workouts i feel like it isn’t enough for me to burn everything i ate tht day. and i’ve noticed tht i put on a couple pounds on my stomach after i stopped working out for awhile,but before i was really slim and proud of myself. now i don’t kno wat to think anymore. and i’m kinda too lazy to do more than one workout a day.
all i want is to get back into shape,build some nice muscles, and eat less because i just want to get my metabolism back up to speed and feel good about my fitness again.. so do u have any suggestions to getting back to shape?

thnx a lot, kar

(p.s., u have a great website, and i love ur videos)

Coming from a beginner, this has left me flat on the floor! I could only complete two full rounds in 16 minutes before getting too dizzy and shaky, I hope to keep up with your workouts and try this again in a few weeks and see if I can do all four rounds!

This one looks like fun! Better get to it now..

Hey Zuzana,

Your excercises have really helped me to improve my bad posture (I am a little sway-backed). The excessive curve in my lower back has straightened out a lot from your excellent core strength workouts, but my shoulders are still falling forward too much. Do you know any good excercises that will help with this sort of problem. I assume what needs to be strengthened is my upper back. I also wanted to share with you a great cardio warmup that I just revived from my days in boxing lessons. It’s a great warmup to strength training and it really gets you sweating. It’s timed in intervals of 30 seconds, and much like your tabata workouts, the idea is to go crazy and do as many reps as you can in the allotted time. So 30 seconds each:

jogging (lift those knees!)

boxing front punches (start with your fists in front of your cheekbones and one leg slightly back, turn your entire body into the punch, starting with your back leg, through your hips, to your shoulders and your arm. Your feet are not planted, but rather you bounce and move… footwork!)

uppercuts (same starting position, but you punch by drawing your shoulder down, your elbow down towards your hipbone, and then punching upward with your bodyweight)

drop down for crunches

roll over for pushups

pop up for burpees (with the jump, but without the pushup)

go for as many sets as you like, depending on if you’re doing it as a warmup or a workout. The boxing punches are a liitle difficult to describe in words, but if you can’t get the hang of them you could always replace this part with something similar. This warmup never fails to make me red as a little beetroot! Give it a try.

Thanks for all the time and effort you guys put in to this site; it’s so great that you are making such a big impact on so many people’s lives. I think you’re doing something very special.

Zuzanna,

I am fairly new to your site and I absolutely love it! It is by far the best and most motivating site out there for health, exercise, and diet. I have done about 3 of your workouts so far and my body is rocked every time! I’ll admit that my times are higher than yours as is my body fat %, but that’s why I’m here; to learn from you! I want to encourage you to keep up the site. You’re doing a phenomenal job and have surely got it down!

I did have one question for you: If you had to pick, which of the books out of the following would you recommend most? Or, better yet, what order of importance would you recommend them in?

The Eat Clean Diet by Tosca Reno, The Omnivore’s Dilemma by Michael Pollan, In Defense of Food: An Eater’s Manifesto by Michael Pollan, Food, Inc. by Michael Pollan, Food Matters Mark Bittman’s.

I’m working on tailoring my diet to eating clean and often throughout the day. Thank you in advance for your recommendation(s)!

By the way, I thought your comment, “. . . butt shredding workouts. . .” was hilarious on this post!

Thank you again for doing what you do and for motivating me by your incredible results!

Zuza! Did you really only do 4 rounds of this?
(Maybe it was a typo and you meant 5?)

Because I did 4 rounds and it took me 14min49sec
and I know you’re far superior to me in physical energy.
or maybe you did another routine before this.
hehe. anyhow I’m proud of you for being such a huge inspiration to so many people,
including me and my friends. keep it up and Merry Christmas!!

18.37 minutes!
:D thanks for the great workout!

Zuzana,

I have just discovered your website! I have noticed your skipping rope… where did you find it? I have purchased three ropes in as many months and have been dissatisfied. The lengths have all been right… they just don’t have a good weight to them.

16.27min. Great , can’t wait for more sickly perverted routines. Bring it on….:)
again thanks guys

I’m afraid the buns are going to be sore from this one…tried to keep good form…19:45

Hi,

I am a physiotherapist…My favourite exercise for getting people’s quads and legs ready for skiing is what i call killer quads.

Killer Quads (5x5x5)

5 reps full depth squats – onto toes if necessary
5 reps 0-25% depth squats – hold at 25% after the 5th rep to start next set of reps
5 reps 25-50% depth squats – hold at 50% on the 5th rep to start next set of reps
5 reps 50-75% depth squats – hold at 50% on the 5th rep to start next set of reps
5 reps 75-100% depth squats – hold at 50% on the 5th rep to start next set of reps
5 reps full depth squats

30 reps in total for 1 set
Do 5 sets 5 times per day
That is why they are called 5x5x5…5 reps each level, 5 sets, 5 times per day.

Most people can manage it so i give them 3x3x2

i gave this to a guy who was going on a 5 day cross country ski trip. He gave me 2 weeks to get him ready. He did 5x5x3 up to 5x5x5. He did not feel any pain during his trip and subsequently, his friends did them in prep for their next trip – ALL felt much better for it.

They are my Killer Quads!

Enjoy :)

HI Antony,

Thanks for your killer quads workout. I will give it a try for sure.

HI Ella,

the book that got me the most was In Defense of Food – that just changed my life. Thanks for your comment.

HI Niki,

old routines are in Archives.

Hi Karie,

motivation is the first most important thing that we need in order to achieve any goal. You have to come up with a very good reason for why do you want to get in shape. Motivation will keep you focused and you won’t allow yourself to eat when you are bored. Also maybe you should look at improving other areas of your life so that you are not bored. What about some sport that you might enjoy? If yo are enjoying a sport, then it is easy to stay motivated because you want to get better at it.

Ahoj Zuzko a Frederiku
Chtela bych se zeptat jestli budes delat nektery z tech cviku v tvojim videu ja nekterym z nich vubec nerozumim a radsi se podivam na tvoje video abych to delala spravne(neublizila si).
Dekuji preju vam Vesele vanoce a stastny novy rok.Cauky

HI Itinag,

thanks for the routine, it looks intense!

Hi Zuzana,
I’m Bianca, 17 years-old. I started working out a couple of months ago, because I hated being a couch potato, doing nothing but lying around. I was so tired of that lifestyle, so I decided to work out :) I visit your site all the time. If not everyday, every other day is good enough for me. I just want to ask what exercise routine you would recommend for me. My weight is 105 lbs, and my height is 5’2″. My main problems are getting rid of my belly fat (especially side fat), and the fat in my thighs. Please let me know :) Thank you so so much!
I know you get this a lot from everybody, but I must say that you are such a great inspiration to me! Thanks a lot! :)
One last thing, I was just wondering when you started working out. Do I still have hope on getting rid of my big stomach and thighs? :(

All the best,
Bianca :)

Dear Zuzana and Frederick,

many thanks for the job that you’re doing – it’s absolutely amazing! It’s obvious to everyone that you’re stellar Zuzana – in both your looks and your moves – so I’ll just skip that inevitably lengthy part ;>… I’d like to give my kudos to Frederick tho’ – the camera work is great! Keep up the good job, man! I’ve been following your posts for a couple of weeks now and I can tell you that you both are doing an incredible job in terms of motivating people to make this one more effort and actually do something with their lives (and bodies foremostly!). I really appreciate your insightful comments on clean food and healthy lifestyle.
If you liked Pavel Tsatsoulin’s method, you might also like what Oliver Lafay has to say in his book “Méthode de musculation”. It’s available on amazon.ca (only in French unfortunately… unless Zuzana can get the gist from the Polish translation that, strangely enough, is also available – in Poland of course ;>). I’ve noticed there’s also another version titled “Méthode de musculation au féminin”. I haven’t browsed the feminine version but the ‘pour homme’ one has some quite inspiring workout ideas inside. They’re more muscle-building-oriented than I gather Zuzana’s approach is (thanks god ;>!) but a new idea is always better than none, I guess. It’s all about training your body without any dedicated gear – only a chair or two, ocassionally ;>. But I’ve noticed you started to include chairs in your workouts, so it probably wouldn’t break any of your ‘no gear approach’ rules, would it :)? BTW, Frederick, you might find the excersises closer to your liking – they’re much more fun than the regular, dull gym-based iron pumping. If you like, I also found some other bodyweight-minded sites: beastskills_dot_com and bodyweightculture_dot_com (I hope you don’t mind my pasting them here) – you might find some creative workout ideas there as well.

Good luck and keep having a great life :)))!

Zuzana,
I just want to applaud you for getting people this excited about working out. Seeing the amount of replies just after a single day amazes me! I am a personal trainer and you and I share the same passion. You are a great inspiration to many. Thank you for making the world a better, more fit place!

Zuzana,
now you have so many great routines to choose from, that we have filled up all of your holidays and you will have to stay on track just because of us! haha

I just can`t wait to see you doing some routines of ours! I love you and your husband and your site, it is such a great, positive place to hang out and you two are exceptional!!! Stay such angels as you are, we need more people like you!

I am writing this just because I feel so wonderful about the fact I have found you, you changed my life in such a positive aspect!

Wish you a nice evening and can`t wait for your studio workouts!!!

Tina

[...] View original here:  Metabolic Inferno Workout | Fitness Advice, Workout Videos, Health … [...]

HI Tina,

thanks for writing us. Frederick is working now on the video that we shot today. It was harder for him to move around because of the smaller space, but I had amazing workout :) can’t wait to share it.

Hay Zuzana :)
First i wanted to say is that my english isn´t very good because normally i speek german …
but i try my best .. that you can understand me :)
I found your workout video yesterday on youtube … just from watching iám getting muscle ache .. O.o.
Iam very young just 16 years old … and i must say iam not so fit anymore …
I like your videos soo much but the exercises are sooo hard …
and i just wanted to ask you if you could do a workout for girls or guys who are not so fit … an effective but easy workout maybe very easy .. would be veeery nice if you could do this …
for all those couch potatos like me :)

last thing i wanted to say is that you do a great job here at this website and that you are very pretty :)

hi susaza..

lately i have been motivated by you :) to reach my goal.. of losing few KGs

however, i need your advice axculy i am facing provlem with the access skin in the abs area .. and i have search for advice from my personal trainer .. in regards if i can get of this skin and fat from my bellay ??
some time they say yes and sometime they advice me for operations ??

and does the free weight excersices help me to tone this area ??

Hi Zuzana. I’ve just started exercising trying to get somewhat near the fitness I had 10 years ago when I was very well trained.

But I’m really struggling with it, I can promise you that… So I’m surfing around and now I’m very happy to have found your little place here on the web! :) Very inspiring!

Back in the days I used to do this little selfmade workout for really killing my legs and ass. I couldn’t do it today, but maybe you can!

Start this exercise well warmed up! We can call the workout: Full Power 50!

50 jumping split squats.
Do a split squat, jump up and change legs in the air and do the next split squat on the other leg. No rest what so ever until the set is over, 25 rep/leg =50. Remember to breathe

Small rest.

50 front squat with knees widely apart, as wide as possible but still feeling somewhat comfortable, feet should be angled toes a bit out too. With only a light barbell with no weights or a stick for supporting the exercise. Hi tempo, minimum rest until set is over.

Small rest.

50 normal front squats with small weight on the barbell. Minimum rest btw reps, but normally the very high tempo cannot be maintained at this stage.

small rest

50 Calf-Standups (I don’t know if this exercise have a real name)
Stand on a chair or similar on your toes and on one foot (make sure the chair or what you’re using cannot tip over!). Hold your balance without cheating with your fingers to a wall or a table. Go down deep and then press up using your calves. One foot and calf at the time make 50, if you cannot push the 50 get precisely the help you need with those fingers (or hands) you in the start were only using for balance.

High tempo, but still go deep down on every rep, no rest btw reps. Do 50 on both feet.

Small rest. I also did a small stretch right after, still standing on the chair, for the calves.

50 Deadlifts with barbell and some smallish weights. As always high tempo and minimum rest btw reps.

Small rest

Do calves again! Same as above!

Small rest and do everything all over again one or two times depending on stamina and timelimits for your trainingsessions. After that you finish of with one extra set of the 50 jumping split squats.

Finnish, and enjoy your soreness…:)

Thanks alot for your very nice website and keep up the good work. /Tommy

Oh, PS. I’ll be very happy for any comment on my workout. :)

Sorry the above post was not so well composed, please take away and keep this one instead.

Hi Zuzana. I’ve just started exercising trying to get somewhat near the fitness I had 10 years ago when I was very well trained.
But I’m really struggling with it, I can promise you that… So I’m surfing around the internet and now I’m very happy to have found your little place here on the web! :) Very inspiring!
Back in the days I used to do this little selfmade workout for really killing my legs and ass. I couldn’t do it today, but maybe you can!

Start this exercise well warmed up! We can call the workout: Full Power 50!

50 jumping split squats.
Do a split squat, jump up and change legs in the air and do the next split squat on the other leg. No rest what so ever until the set is over, 25 rep/leg =50. Remember to breathe
Small rest.

50 front squat with knees widely apart, as wide as possible but still feeling somewhat comfortable, feet should be angled toes a bit out too. With only a light barbell with no weights or a stick for supporting the exercise. Hi tempo, minimum rest until set is over.
Small rest.

50 normal front squats with small weight on the barbell. Minimum rest btw reps, but normally the very high tempo cannot be maintained at this stage.
small rest

50 Calf-Standups (I don’t know if this exercise have a real name)
Stand on a chair or similar on your toes and on one foot (make sure the chair or what you’re using cannot tip over!). Hold your balance without cheating with your fingers to a wall or a table. Go down deep and then press up using your calves. One foot and calf at the time make 50, if you cannot push the 50 get precisely the help you need with those fingers (or hands) you in the start were only using for balance.
High tempo, but still go deep down on every rep, no rest btw reps. Do 50 on both feet.
Small rest. I also did a small stretch right after, still standing on the chair, for the calves.

50 Deadlifts with barbell and some smallish weights. As always high tempo and minimum rest btw reps.
Small rest

Do calves again! Same as above!

Small rest and do everything all over again. After that you finish of with one extra set of the three first upperleg/ass-exercises 50 each but skip the weights and barbell on the front squats, using only your hands to keep good form on the exercise.

Finish, and enjoy your soreness…:)

Thanks alot for your very nice inspiring website and keep up the good work. /Tommy
Oh, PS. Of course I’ll be very happy for any comment on my workout. :)

Yeah !
You really made up a great work out.

And i finally made it !
Although i needed 23 minutes to complete only 3 rounds ( after a year of training maybe i will be able to complete 4 rounds with a 22 mins chrono :) )
But i really had a nice work out. i started with some warm up + cardio + sprint for 10 + 18 + 2 mins and i then went straight into your program .
You gave me hard times ;-) to complete all 3 rounds but i really like your idea of challenging yourself. It really gives you motivation to complete what you started.
Thank you Zuzana ! Looking forward to doing the next workout !

Great workout loving the creativity each time and keep posting the video with pics I actually like to look at the pics first to get a hang of what the workout entails

Great job

17 min and 5 secs :)yay me!!

Just wanted to say I LOVE your site and look forward to your posts everyday. =) Thanks so much for all the hard work you do!! You guys ARE THE BEST!!

How about this one, I call it,”TEXAS TORNADO”. (1) JUMPING JACK SKIPS=100 (2) PRISONER SQUATS with FRONT KICKS=25 [When you do the front kick,touch toe with opposite hand. Right foot,left hand. Left foot,right hand.] (3)WALL BURPEES=10 REPS [Start standing and squat to position,hands on floor,kick both legs onto wall, stand. REPEAT.] (4)WIDE SUMO TWISTERS=25 REPS [Stand in wide sumo position, clasping both hands in front(keep arms straight) and twist right to left.] (5) PLANK KNEE TWISTS=25 REPS [Start in plank pose,bring knee in and twist to opposite side,then rapidly twist other knee in. This is done as fast as possible.] (6)SQUAT JUMP UPS=25 REPS (7) SHADOW PUNCH OUTS=30 REPS [Stand in sumo and punch right,left as fast as possible.] (8)WINDMILL TOE TOUCH with KNEE UPS=25 REPS [Start in stand pose,arms out straight shoulder level,bend from waist touching left toe with right hand,straighten and bring left knee up and touch to right elbow. Repeat other side.] (9)SQUAT WITH BACKWARD LUNGE=25 reps (10)BUTTERFLY KNEE UPS= 25 reps [Stand with arms out shoulder level. Raise one knee up waist level and butterfly both arms down and take the hands under the knee.] I keep this in my DAILY DO JOURNAL, for the ARD’s when you aren’t working out. I have to pretend that it’s a ZUZANA WORKOUT so I’ll feel challenged to do it. LOL. Hey, gotta do what ya gotta do.

KADE.. Go to ARCHIVES, Zuzana has several BEGINNER WORKOUTS. Pretty soon you’ll be joining the rest of us crazies with Zuzana’s DAILY DO’S. She fantastic,and brutal.

Hi Zuzana and Chris,

I believe Pavel and others say holding your breath at times during bodyweight workouts is perfectly normal.

I would be interested in knowing what others do. Sometimes I find it easier to perform an exercise while doing the reverse of what we have all been taught.

The other,
–Chris

Hi Janilyn,

I don’t know if this will help in your circumstances, but I find a warm bath makes my knee pain lower.

–Chris

Wow you are really awesome,simply superb,love to have that kind of fitness.

Hey Zuzana,
I’ve done several of your workouts, and I love them. It’s nice having someone else come up with the workouts for you. All the workouts are intense and incredibly challenging and I love it. I always feel like I am pushing myself harder with your workouts than ones I’ve done in the past. I just did this workout last night, wow it was insane. It definitely got my heart rate up! I think this is one of my favorites, though it’s hard for me to pick a favorite since I like them all. Anyway, I just wanted to thank you and tell you I truely appreciate you posting all these workouts for all of us. I’ve also taken some recipes from you too and they were great. You rock!!!! Your site is by far the best for workouts and I recommend it to anyone I know that wants a great workout.

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Hi Zuzana, I just want to say Thank U for every drop of pain U have put me through, I do your work outs all the time and follow most of your diets. I have enjoyed them so much I have put together a blog for my friends and family using your workouts and diets and I was just hoping you did’nt mind using your material, I hope not because everyone loves it, Once again Zuzana Thank U very much. Please if you get the chance have a look at it and give your opinion. Keep it Pumping. The site is http://www.healthyweightloss2010.blogspot.com

Thanx again
Declan (IRELAND)

P.S I have lost over 5 stone in weight Thanx Zuzana

Zuzana,

I found your website about a week ago and have been following it every single day. You are amazing and my new role model!!! I have posted your picture for inspiration. Some people have posted that this metabolic inferno workout wasn’t that hard. Are you kidding me? This was the most difficult workout I have done so far! It took me 22:07. Anyway, I think every individual has his or her weak and strong body parts so some workouts that are easy for some people are difficult for others and vice versa. Keep up the good workouts; you make me excited about working out daily!

Hi Sylvee,

I agree with you. For me the new Perverted Punisher workout was the most brutal experience so far but for Frederick it was a piece of pie and he said that it was one of the easiest workouts for him so far. It was confusing for me to hear that and I was kind of disappointed that he didn’t suffer as much as I did :) It just shows that we are all individuals and we each have to work on different areas of our fitness. Welcome to our blog and enjoy the workouts ;)

Hey Zuzana, was just wondering what your background is? Were you a former athlete? I apologize if it’s posted somewhere on your site but I couldn’t find it. I did this workout in 22min, it was my 1st workout of yours. Your workouts are very creative, although I find some of the ones I’ve tried very hard on the wrists. I am a Therapist and use my hands for work so I need to be careful. I love the combination of cardio and strength! I was a former bodybuilder and cardio is a weak area for me, so I’m working on improving it! Keep up the great work, cause it is work to be so disciplined in eating and training.

Hi Zuzana,

I am very inspired by your and Fred’s Website-thank you both for your effort. I have been struggling to loose weight for a long time and yo-yoed btw either crazy diets and no exercise or boot camp 3times a week and no diet. I have lost hope and then found your site. It all makes sense:) I am having a hard time with your portion sizes- it’s already a challange to eat a cup of soup,a pice of meat and a cup of salad at one sitting. Could you please give me an idea of your breakfast, lunch and dinner. Is it always just a cup of food total per sitting?
Re:exercise- I have 83 kg and I am 168cm. My wrists and arms are weak and I see that you do a lot of push-ups, planks and dips- which are very hard for me to do more then 2-3 reps in total. Do you have any suggestions on alternatives or alterations to those exercises in your routines for a relative beginner to your routines like me. I would really appreciate feedback from you as I am pumped to start ASAP my new life..:)
Thanks,

Milica

great workout, Batgirl!! just kidding

Hi Zuzana and Frederic,

I’ve been logging in daily for about a month. This is my first comment. I stumbled across your site on YouTube. I want to commend both of you on a job well done. I really enjoy the workouts, the tips, the motivation and the great quality videos. Kudos!

I’ve been copying and pasting the workouts into a binder that I keep in my home gym. My husband and I did this workout this weekend in a circuit style, pushing each other along as we worked through our sets. It was great family time, too. Our 5-year-old plays coach and counts off our reps, joining in for the “fun” stuff like squats and push-ups.

I’m losing about a 1.5 to 2.5 pounds weekly through Clean Eating (Thanks Tosca!) and inspired workouts (Thanks Zuzana!). I’m also losing a lot of inches. I credit you and your husband for keeping me motivated and inspired.

Many blessings,
SisterWorks

WOW~ you are my motivation i was getting so slack and then BOOM i found you and now i work out… and go ‘jees i cant wait for tomorrows workout’ i sometimes do a few of your workouts a day. how do you not bulk up heaps? wow cos you have an amazing body. aswell as other people i would love to know do you do any other workouts other then these videos? do you do these exercises a few times a day? or do you go for runs? i’d love to know! thanks so much for being an insperation

:) sequoia~~

Just did Tabby’s 12 days of Christmas routine and it was BRUTAL!! I had to post it on fb as 12 days of Christmess Brutal Workout.

Nice one Tabby.

Hi!! I am a fan of you from Puerto Rico. I really love your webpage and the workouts. I want a exercice for lifting the breast area.

Hi Zuzana and Frederic,

Found your page last week during christmas surfing ;-)
Really great workouts. Just finished “Metabolic Inferno Workout” and feel great. Thanks for your fantastic website!

Harald

24:30!!! Can you believe it?! I improved sooooooooooooooooooooooooooooo much! Thanks Zuzana! You’re making me so much more fit! And I wish you could see how much better I look in my clothes! You and Freddy are awesome!

Completed this in 16 min 44 sec and i feel like collapsing.
Great workout.
made me sweat a lot.
:)

Take a picture and show it off :)

I did it in 15min abd 30 sec. It was a nice workout :)
Thanx and all the best,
M.

15:30, just like Marta. I am a guy from Romania, 23 years old.

This is the best workout who ever did.I love it :)

i just finished! i did it in 22 minutes and 2 seconds. i did have to modify the last exercise for the last 1.5 rounds because my heart just couldn’t take it XD (i did ten regular pushups, then ten elevated lunges on each side) but it was still super intense. AND i didn’t cheat on any of the other exercises. totally hated this workout, but i got a great sweat doing it :) i’m not getting my hopes up though, i still know i probably won’t be close to zuzana tomorrow, watch, i’ll be at least eight minutes behind again. anyway, i feel great right now :)

24:44 and my arms are on fire!

Loved it! The lunge and push up combo was the hardest for me. Took me 20:36. And I finished it off with 10 mins of interval skipping. Feel so energised!!! Thanks guys :)

Great workout, made my start of the day much much better ;)
16:22.30 (my first time was 19:45.84 on 22nd June, so I am satisfied) :o)

15.03    just found this one and wanted to try it :) i’m officially wiped out.

13min 25sec 8-29-11
16min 27sec 12-8-09
thanks

This was fun, a little bit hard on my knees though. My time was 16:28.

This was fun, a little bit hard on my knees though. My time was 16:28.

17 minutes 08 seconds.

Great Afternoon workout!  Thanks Guys!!

oops my time was 15 min :)  feel GREAT!! Thanks again now gonna give some more Healing Burpees to BodyRocker Erin!!

19:06 :) I was aiming to finish in less than 23 minutes so I guess I made it :)
Thanks!

my pb from feb. was 18:26
today’s time was… 16 : 52 !!!!!!!!!!!!!!!!!!

I pushed so hard to beat it, Its been forever since I beat a pb since my injury but I am back!!

I did the last one two alternated lunges and 10 push ups in one go! to complet the workout took me 26.41 ! it was owesome! thanks Zuz!!

After all the crazy sandbag stuff Sean has been throwing at us, this should be a breeze, right? 20:30 and it was harder than I thought it would be! Don’t let these ‘oldie but goodies’ slip through the cracks please!

12:30.  Loved the Canadian dip.  Ahhh, patriotism!  Go Canada Go!

My time 22.45. I feel so grate! Yes, it was hard, I am sweating, but still energized. I was missing workouts like this one for the past time. Please, give us more like that!