Hi everyone,
Christmas is close so I thought that we should probably go insane with our workouts before the last week of December. I know exactly what will be happening that week. We will be all enjoying the holidays, eating nice meals and treats and I doubt that anyone will have the time to workout. I think that it’s a sin not to break the rules for Christmas anyway :) That is the only time of the year when I turn on my self-destructive mode. So if you thought that you can get healthy tips and advice for Christmas time here on BodyRock.Tv, then you were wrong :) If you love Christmas the way I do, then you must know that there is nothing as annoying as healthy tips for Christmas. I am not saying that I won’t workout, because it’s like a drug to me, but I do want my christmas cookies, chocolates, and delicious holiday meals that I have been missing since the last Christmas.
There is one thing that we can do to get ready for Christmas. Since we have about 2 weeks before we go bananas, we should go bananas right now with our workouts. Lets put together the most intense bodyweight workouts that we can think of and lets work really hard until the 23rd of December. I am currently looking for a workout that would deserve the title “Perverted Punisher Workout” (the joke goes that you must be perverted to put yourself through this kind of workout). If you are interested in some payback for all of the butt shredding workouts I’ve put you through now is your chance to get me back with an insanely brutal workout of your own creation. Post your ideas in the comments section and we will incorporate them into our videos from now until the 23rd.
I am looking forward to reading your wicked ideas,
Zuzana.
Metabolic Inferno Workout
Like most of our videos, this one has been edited for time, so you can see me doing only one round and only some of the reps.
There are 4 rounds of the 3 following exercises.
10 reps of Canadian Dips (Canada for Freddy who came up with this exercise today). Start with a dip, then kick one leg at a time over the chair and do another dip. Each dip counts as one rep.
20 reps of Squats and Step Ups. Start with the squat, standing in between 2 chairs.
Turn to the left and step up on the chair with your right leg. Bring the left knee up. Then return into the starting position, do another squat and repeat the same thing on the opposite side on the other chair. Each squat counts as 1 rep.
10 reps of Lunges and Push Ups Exercise. Put your right foot up on the chair behind you and do 2 lunges on one leg.
Then put both feet up on the chair and do one elevated push up. Switch the legs and repeat the same thing on the other leg. Each push up counts as 1 rep.
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
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.
HI Itinag,
thanks for the routine, it looks intense!
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?
HI Niki,
old routines are in Archives.
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)
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.
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!
HI Ella,
the book that got me the most was In Defense of Food – that just changed my life. Thanks for your comment.
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 (5×5x5)
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 5×5x5…5 reps each level, 5 sets, 5 times per day.
Most people can manage it so i give them 3×3x2
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 5×5x3 up to 5×5x5. 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.
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 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
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.
[...] View original here: Metabolic Inferno Workout | Fitness Advice, Workout Videos, Health … [...]
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