Dec 11 2009

Perverted Punisher Workout

Hi Everyone,

first I would like to reply to comment from Tony who asked me how to increase his muscle tone so that he doesn’t get bulky but lean.

Hi Tony,

Muscle tone increases with cardio and resistance training. Generally the stronger you get, the harder your muscles will be. There are two methods that I know about that can be used to produce muscle tone.

1) Lifting heavy weights (up to 5 reps using maximal or near maximal loads) at low speed

2) Lifting moderate loads at high speeds (explosive movements)

Also if you have fat covering your body, then y0u will not see your muscles until you lose the fat. My workouts are based on time challenges which will save you time and will give you the benefits of cardio and resistance training to optimize both muscle tone and fat loss. Eating small portions 6 times a day will keep your body from bulking up.

Now that you know the secret of getting ripped, you can jump right in a give the Perverted Punisher Workout From Hell a try:

There are 3 rounds of the following exercises:

1.  Burpees with push ups – 20 reps

2.  Side Lunge Jumps – 50 reps

3. Jump Rope Jacks – 50 reps

4. Pull Ups – 5 reps

5. Hanging Leg Raises – 5 reps

6. Ninja Jump Tucks – 10 reps


SideJumpLunge

JumpRopeJacks

pullups

HanginLegRaises

NinjaJumpTucks

comments


Around The Web
  • Aevil

    Wow, i just beat my time :)
    I did free hanging dips instead of pull ups, otherwise everything stayed teh same. It took me 14:47 minutes :)

  • http://aphrodiitee.deviantart.com/ Isidora

    Woooho just finished this! It was intensee especially the burpees, those are def the hardest for me! in terms of oxygen demand! 

    I didnt know if it was 50 jump rope in total or 50 jump jacks, so in total i did 100 jumps, each time my legs were open i counted 1 rep.

    The only exercise i changed was the pull ups cuz i didnt have anything to do it so instead i did tricep dips UNASSISTED on my 2 chairs, same way i did the leg lifts in the chair. (not the triceps dips u are seated, the ones which u use only ur hands) I did 5 tricep dips and 10 leg lifts. 

    Total time: 24:03 min :)  

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    17 minutes 38 seconds without modifications. it was one of the hardest workouts I’ve ever done.

  • Bohdanam

    16:16 min 9-2-11
    19:51 min 12-11-09
    and 1 B for E

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    Amazing workout!!! My time was 25:09. LOVE LOVE LOVED every brutal second!

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  • Anonymous

    You have to be crazy to do this workout!! But it feels so good!! That`s the 4th time I am doing this workout and my progress is amazing.
    I modified this workout by doing:
    - 60 side jump lunges knee up (30/leg) instead of 50 side lunge jump
    - 10 pull ups (instead of 5)
    - 10 hanging leg raises on dip station (instead of 5)
    I beat my previous PB by 8 min!!! And performed this workout in 25’58′… I am drowning in my own sweat!

    I`ll see you tomorrow!!

  • Eveli from Estonia

    Hey,

    What alternatives I can do for the 4th and 5th exercise with almost same intesity?

    Thank you and all the best!
    Eveli

  • Tina L

    I finished this workout about half an hour ago. My time was 28:05. I started the last set of ninja jump tucks at 27:15, and I kept thinking, “I have to beat Zuzana because I hardly ever do!” I do know that you beat this time in May, but that will be next time for me. :)

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  • shay

    18 minutes and 45 seconds. First time!! hard workout… but great! :)

  • Sarah

    Hey Zuzana. This workout was killer!!! But definitely worth it. I have heard before that the key to cutting down fat is by eating smaller portions more times a day, but I don’t know what sort of things to eat. I go to school still so I need suggestions that are easy to carry with me. Thanks!!! You’re the best :)

    Sarah

  • Eric

    26 minutes even!

  • David

    Hello Zuzana and Frederick,

    I am 28 yrs old and have been lifting weights for over 10 years . A year and a half ago my major tendons and ligaments were weakened to a point where I couldn’t workout due to a prescription medication. For over a year I have been trying to recover the strength I once had, but as you know tendons and ligaments recover much slower than muscle tissue. The problem became very frustrating and I almost gave up until I stumbled upon your videos on Youtube. Watching your workouts and seeing your determintation and how far you push yourselves greatly inspired me. Utilizing your workouts over the last 6 months has greatly helped me to regain my cardio, strength, stability, and confidence to a point where I feel as good or better than I did before. I also have lost 10lbs and am almost back down to 170lbs! So a big THANK YOU to the both of you!
    As a side note: I just got home from a weekend of partying in Las Vegas for my buddy’s bachelor party. Needless to say I am tired and dehydrated, however, I saw this workout and had to attempt it. It took me 26 minutes and a little bit of profanity before I made it through. One of the toughest workouts ever! Great job you guys!
    Sincerely,
    David

  • http://www.tone-n-fit.net mike

    Hi Zuzana

    Great workout, i changed some exercises here for another brutal workout did this in 22mins 46 secs, and the legs get punished, trust me!!

    Burpees with Push Ups 20 Reps
    Lunge Jumps 50 Reps
    Jumping Jacks 50 Reps
    Press ups 30 Reps
    Laying Leg Lifts 25 Reps
    Tuck Jumps 10 Reps
    Perform 3 Circuits, try not to rest although you will need the odd 2-3 secs pause every now and again.
    Try this one out.

    Great work Zuzana.

  • Robin

    Can you recommend an alternative to pull-ups. I am able to do 40+ push-ups, but I am unable to do a pull-up. Also, how do you get your aerobic exercise?
    Thanks

  • Lex

    Are we expected to take a break between the three sets?

    thanks

    • Sean – BodyRock.Tv

      No break just keep going the best you can!
      Thanks

  • Spark

    Hi Z&F!

    I’ve spent the last couple of months kicking myself in shape, mostly using an elliptical and tae bo classes. A friend recently recced me your blog and wow! I tried one workout yesterday, and can we say SORE? :D So I have a good feeling about this. But I have a question – should I down the reps at the beginning and slowly work up to your reps, or keep the reps and not worry how long it takes me? Because I really can’t keep the pace throughout, and I wondered what is better – more reps in whatever form, or fewer reps in better precision? I can’t quite judge if I am reaching the intensity level required. Thanks!

    ~Spark

  • Brooke

    I have been doing your workouts for about 20 days now…I love your workouts but had a question for you. Since I started your workouts I have gained 5 pounds. My pants are much tighter in my thighs. I feel much stronger but am wondering if the 5 pound weight gain is normal. I know muscle is being gained but will I continue to gain weight?

  • Natali

    I did only 2 rounds in 22.09.:(is that ok?

  • Calie

    Hi Zuzanna,

    I have beeb doing your workouts with a combination of running and I lost 15lbs! My friends and relatives ask me how I become incredibly lean and full of energy, so I tell them about bodyrock.tv. I eat more cleanly now, stopped eating processed carbs and limited my red mean intake. I feel absolutely amazing inside and out. I am so glad that I found bodyrocktv :)

  • Grace

    Hi Zuzana,

    I love your workouts and you’re a great motivator :-) I just completed a personal training certification course and one of the things we covered was when designing an exercise program to always start off with the exercises that will take the most energy/motor units (plyometrics/or heavy weight). Since, I am still working on mastering the ninja jump tucks, I would personally organize this work in this order:

    1. Ninja Jump Tucks/or Just Jump Tucks – 10 reps
    2. Burpees with push ups – 20 reps
    3. Pull Ups – 5 reps
    4. Side Lunge Jumps – 50 reps
    5. Jump Rope Jacks – 50 reps
    6. Hanging Leg Raises – 5 reps

  • http://rathernotsay Sabrina

    Im a Ninja!!! If your afraid to do these ninja tucks then you have to try!! I was terrified but actually you get the hang of them fast and you discover that if you dont get it right the first few times you dont fall hard cause your close to the ground! I was always afraid but today I completed all 30 of them in this exercise and I feel sooo proud! Go on and try them, Im going to do all the exercises I missed cause I was afraid of these! Thank you Zuzanna! oh btw took me 40.20 to complete this Im not amazing but form was perfect and i did full push ups.

  • Aino

    Hi Zuzana and Frederick,

    Oh, this was so so brutal workout, my only goal was to complete this in 30 minutes but i can’t believe it i did this in 20:29…i’m very proud of myself now…Thanks to your both you are doing amazing job and this site has changed my life

  • http://www.exiteugene.blogspot.com Mandy

    25:41 (with assisted pull-ups)

  • Charlie

    Ouch. Today was rough. My very kind neighbors invited me over for so so so much food and it got late but I really wanted to work out before I went to bed. Burpees on a full stomach…I’m happy to report that I did not throw up. 21:17:22, but I’m dying.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      ha:)

  • Liza

    Hi Zuzana!! I’ve been doing what you recomended me to do and so far it has been awesome!!!
    Thanx a lot!!!

  • Russ

    Wow you are incredible; i just watched you jump onto the chair very impressive.
    After I had hip replacement surgery a while back. I needed to find some way to get back into shape.
    So I started doing Tai Chi. I combine that with walking a mile a day. I have lost ten inches off my waste.
    For a man over fifty i am doing pretty well.
    You are a real inspiration for staying in shape & a very lovely lady.
    Keep up the good work!!!

  • http://www.bodyrock.tv/2009/09/11/how-long-will-it-take-for-me-to-get-in-shape/#comments Sandra

    ive been following your workout for awhile now and i dont have any thing to pull my self up with.. perhaps my car but its snowing outside too cold for that… could i use my door? i can find a way to keep it steady but i dont want to ripe the door off! lol how strong is a door? im not that heavy im only 95 lbs.. would do i need ? a pull up bar? rings…

  • Vegan_Laura

    Zuzana,
    I can’t believe I did this workout in 22 minutes 4 seconds. I am beginning to notice that the ones heavy in leg exercises for strength you usually one up me in & the ones relying on upper body strength I am faster at. Pull-ups were very easy for me (I also had the convenience of a bar instead of rough concrete w/ no easy grip), yet I did not spread my legs as wide for the jump-rope jumping jacks as you did during the 1st set so add 2 minutes to my time to account for those. Later today I’m going to the Y to bench w/ the hubby when he gets back from his 3 hour Saturday workday & then flying to MI tomorrow. I plan on doing some of your routines with my sister next week=) Happiest of Holidays to you & Frederick!!! Laura

  • Kodee

    Zuzana! I have lost 35lbs in 3 months by using all of your videos available. I wanted to thank you for being such a great inspiration! I am too shy to ask for help at the gym and your workouts make me feel like I know what I’m doing. I am almost ready to join the US Air Force now! Happy holidays and I look forward to what you have planned this next year!

    • Frederick

      Kodee – congratulations on this great achievement! When we come across comments like this we always read them out loud :) Keep up the good work!

  • James

    Hi Zuzana!
    I know its not really polite to ask a lady their age. But were you born in 1975? Or is your YouTube username charliejames1975 just random?

  • Daniel

    You should be in movies.

  • Tara

    Hey, it would be great if I could search and find the type of workout I am looking for. Like right now I want to find some good core or abs stuff because I am bored, but the search thing at the top of the page is not working.

    Also, I love your site. It is motivating and I want to be the hottest mom on my block so I am using your site for ideas, workouts, and motivation! My husband is loving the changes he has seen so far!

  • thuan

    those ninja jump tucks are badass!! i love it!! :)

  • Sara

    Hi!!!

    Awesome workout! I started off with a 8km run, then jumped in to this workout. Completed it in 23min 40sec. =) It really got me tired, especially the burpees as my legs were already tired after the run!!

    My advice to everyone who doesn’t have a pull-up bar:
    Use a door!! I used my bathroom door for this workout. I hang close to the hinges, and it worked really well! Just make sure that the door doesn’t close on your fingers. Did both the pull-ups and the leg-raises on the door.
    So now no one has an excuse not to do pull-ups!! ;-)

    //Sara, Sweden

  • Marianne

    Hi, finally felt well enough to try this workout. OMG so difficult, esp the ninja jump tucks! But got over my fear of them, 22min 49s! Think I’ll def do better the next time :)

  • Carla

    I have completed mine today in 23:43 seconds :) ) and after that, i decided to decimate myself tabata protocol (two arm swing with a 16 kettlebell).

    The good news is, I finally got my husband to do your workouts on a daily basis. When I met him he cycled a lot and played under water hockey competitively. Slowly but surely he stopped exercising. He didn’t get fat but lost muscle tone. Call me shallow or whatever, but as I put an effort to stay as fit as I can, I expect the same from my partner. A girl also needs something nice to look at! :-) )

  • http://jnabuilders@att.net Julie

    Hi Zuzana, I have been doing your workouts for a while now and find them so perfectly challenging and creative. I actually get a better workout in one of your 20 minute routines than I do at an aerobics class for 1 hour! So thanks for sharing your information with us. But I have a VERY important question…where do you get all of your cute workout clothes:))

  • Adrienne

    Crazy…did it, this is mos def going into my rotation of workouts.

  • Nilds

    Hi Zuzana,
    I did this workout in 21 minutes but I had to make some adaptation because I don’t have a place to do pull ups or hanging leg raises. To sub for pull ups I did one armed push ups with bent knees, 5 on each side. To sub for the hanging leg raises I did 10 horizontal knee tucks. Great workout, I haven’t felt this fatigued in a while.
    Thank you and Frederick for putting this site together and maintaining it so well.
    God Bless,
    Nilds

  • Whitney

    Zuzana your workouts are insane. Can you do just an all cardio workout as intense as possible? Thanks!

  • http://villakungsnas.blogg.se Madeleine

    Zuzana – have you written earlier about how a week looks like in your workout life? I wonder if you do these workouts every day, if you do any other workouts, running, gym and so on? It would be great to see your plan for one weeks exercising. Have you written this already please link here to that post.

    You inspire a lot! I did my first of your workouts today because i didn´t want to go to the gym but when i saw your videos i got inspired and did one on the kitchen floor!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Madeleine,

      I am already sharing every single workout and activity that I do during each week :)

  • RaeDawn

    You just made my life so much better. I want to get into the “female fitness model” thing.. im a little fanatic about working out.. this is perfect! :D thanks! i love this website!!

  • http://gabriela.velarde@yahoo.com Miss Gaby

    Hello Pretty Lady!
    I am a huuuuge fan! Absolutely love the site; Erica Brown and I view it daily and get “inspiration” to work out! I am certified in Pilates and loved the idea of incorporating some of your workouts in my class I wanted to share with you what I came up with as a version of your “500 rep” work out in which I tried to incorporate “core” work. The variation of ups and downs on the mat really kicked our butts-also that killer butt had a lot to do with it; I hope you give it a try…. the girls loved it!
    5 rounds of 10 each(except for killer butt which is 30 on each side… yes it’s a total of 600 bootie lifts)
    1.) Prisoner Squat
    2.) Killer Butt (In bird-feeder position 10X back leg lifts then go into “tree” then go into 10X side-kicks (keep legs us while you kick) then go into “tree” and do side leg lifts=30 total for each side Left and Right)
    3.) Jump/Tuck into Side Lunge(we jumped over our mats, gave us a good “measuring tool”
    4.) Ballerina Leg Lifts(Sit on your mat put your hands up like a ballerina , lean back and balance, point your toes, and lift your legs into a “V” only your legs go up and down *be sure you are as leaning as far back as possible which is what makes the exercise useful)
    5.) 50X Mountain Climber
    6.) Pike Push Up (push up in pike position/legs wide/we use the mat at measurement again)
    7.) Leg Lift/Butt-Up/Toe Touch (Start by lying on the mat, do a leg lift, then a reverse crunch(butt-up) then go for the Toe-Touch so this 3 in 1 is 1 rep so do 10X
    8.) Sumo Jumps( I tell the girls to be sure your palms touch the ground completely)
    9.) One legged bridge to teaser(Do a one legged bridge and in this position come up for a sit up, so that one leg is up at the knee)
    10.) Criss- cross with a hold(so legs up cross to one side then put your legs straight and low to ground your torso is also straight then cross to other side, so it will be** cross middle cross middle=1 rep **do this 10X

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Miss Gaby,

      nice workout, thank you for sharing :) Pilates are great – it’s nicely put together.

  • http://www.ethanharlan.tumblr.com Ethan

    19 MINUTES FLAT.

    no pull up bar, instead I did 20 pull-downs each round.
    also, instead of doing the hanging leg-raises I did 10 regular leg raises, laying on my back.

    Loved this workout. Thanks Zuzana, I love your site! :D

  • Kim

    Hi Zuzana,
    How are you ?I need some suggestion from you regarding knee pain. I read that u were also getting knee pains and you did some home remedial method .Can you please share what you did n how?? I commented once n asked you some questions before regarding fat loss and muscle definition but no worries someone else also asked the similar question n u replied n i got my answer.. :)
    I do have another question :What exercises i should perform @ pregnancy period so that i won’t get fat much .
    Wish you and Frederick a merry Christmas and a Happy n Prosperous New year in advance..:)
    Take care…
    Kim

  • FREDDIE CPT

    Hi Zuzana,

    I’m 33 years of age, 5’6″, 285 lbs. My 10th wedding anniversary is next month. I was looking at my wedding pictures and couldn’t believe how much I have changed in 10 years. I was in good shape at 185 lbs when I got married. I gain 10 lbs every year since. Depression hit hard at first, then anger set in towards my wife for not saying anything about my weight gain. After thinking about it for a few days I directed my anger towards myself. It’s no ones fault but MINE. I did this to myself so I decided to look for cardio work outs on line and ran into your videos.

    600 Rep Workout was the first one I saw. DAM I was impressed. All due respect, your body is solid. From your define shoulders to your solid quads. Not to mention your stomach. I have destroyed my body for 10 years, now my personal goal is to redefine my body. I have broken down your 600 Rep Workout to 200 reps and will begin redefining my body today. You are the inspiration I needed to get my lazy butt to work out. I will keep you posted.

    Take care and keep inspiring.
    Freddie CPT

  • Endorphin Junkie

    Not bad!

    Here is my normal, “vanilla” resistance training workout:

    3 minutes jump rope for warm-up

    10 dips
    10 wide grip pullups
    20 pushups
    20 step-ups onto a 16′ box (while holding dumbbells)

    Repeat for a total of 4 sets, and between each exercise do the following kicks for each leg:

    Front kick
    Side kick
    Roundhouse kick
    Rear kick

    I do the kicks with a heavy bag, but if you don’t have one that is not a concern; do the kicks SLOWLY and concentrate on breathing and balance, feeling your heart rate recover.

    No rest between sets – if you’re dizzy, then you are doing it right. Finish with 100 ball crunches and 30 side v-ups.

    It’s kind of equipment-intensive, and I apologize for that. I didn’t break the bank buying my gear, though; the simple stuff always outlasts and outperforms the fancy infomercial gear!

    Kevin the Endorphin Junkie

  • Liz

    Hi Zuzana,

    Yet another brutal workout. Will try my version of this tomorrow. Have introduced quite a few people to your website and am sure they will be doing their best to keep up with you. You have been an inspiration to me and I absolutely love the fact that I don’t actually need to go to the gym to keep so fit. I will be going home to Belfast for Christmas and intend to do the workouts there! Thanks again, and a very Merry Christmas and Happy New Year to you and Frederick.

    Liz

  • Anneliis

    Hi Zuzana!

    This workout looks great, can’t wait to try it out. But not yet, I’ll start with something easier cause I was ill for the past two weeks. I didn’t do enything during the illness. Actually I did something – abs training through coughing. :) I still hava a little cough, so I’m still doing about 50 reps per day. :)

    Keep up the good work,

    Anneliis

  • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

    Hi Zuzana,

    Okay I will try that and thanks! It maybe just to cold here outside to be doing these skips.

    –Chris

  • Ashley

    Hey Z,

    I saved this workout for today because I had some weird hip pain on Saturday. I was suprised I completed the workout in 20 minutes!…although I mostly did reverse pull-ups. Those burpees were brutal!!

    Ashley

  • Patty

    Have you ever been punched in the stomach? I wonder whether your abs muscles help protect you from pain or any injury.

  • Sweta

    Hi Zuzana,

    First I want to compliment you for this fabulous website. You are a true inspiration. I have been watching your workouts for some time now and love all the differnt workout you have put together.

    I want you to please show a couple of exercises for love handles which is my problem area. Thanks again for all that you do. Keeo it up.

    Sweta

  • Nata

    I can’t believe it! I finished in 21:40. Maybe there was something wrong with my watch. Also, I can’t go all the way down on all of my push ups. I was dead at the end too though.

  • navyguy

    Hi i’ve been doing your workouts for a few months now mixed in with some weight training and also mixed martial arts twice a week. I am in the best shape i’ve ever been in, thanks a lot.

    Oh by the way i’ve found that some of your workouts are used by US Navy Seals and Special forces friends of mine in the military.

    Keep on rockin and living healthy. I wish a lot more women took charge of their lives and personal health like you instead of wanting to starve themselves to look like a model or something in a magazine.

  • Mason

    Heyy Zuzana,

    I am a male and my name is Mason. I am 14 years old and have been going to the gym for 4-5 months now and have not seen any change in my body, in terms of bigger and stronger muscles. I have a really tight body and its well defined, but I want to put on more weight. I am 6 foot 1 and roughly 152 lbs. Please give me some very useful tips, thanks alot, much appreciated!!!

  • Danica

    I haven’t done the Turbo Fat Blaster yet, but just did this one tonight after work. Ok, this was a hard one! Finished in 21:57 I think this might be the toughest one for me so far. I’m pretty sure this is harder than the last one I thought was the hardest. Good idea to vote on the most difficult. Thanks for the inspiration and dedication you give here

  • Natalie

    that was hard! but good workout :D

  • Laura

    You are awesome!! I thought I was gonna die after round one. I’m sooo weak. sad :/ But I’ll try to follow your workouts and hopefully I’ll become stronger:))

  • Jakob

    Hi Zuzana,
    you must be the fittest female in the world!
    How long did it take to become so fit and so completely free of fat?

    I’m 45 years young, 183cm large and (what a pitty) 107kg heavy. The last time I went to sports ist at least 15 years ago. Last week my wife gave me an almost 20 years old picture of me. Well, I looked young an healthy. A few moments later I looked in the mirror an was shocked about what I saw. Not about the wrinkles but the medicine-ball under my shirt and the big role along my neck …
    My goal is to loose at least 25kg within the next 6 to 8 month. Do you think it will work if I follow your Instructions and repeat your workouts? If yes: is there any possibility to load them all down? It would be easier to follow, when it’s on TV ond not an the PC.

    Best regards
    Jakob
    (Sorry for my sucking english)

  • Heather b

    I know this may not fit here, but wanted to make sure people saw this. I was looking at getting some clubbells and found that they are pretty expensive. I found this youtube video on how to make your own for $26 from Home Depot. I haven’t tried it yet, but they look awesome and can easily be made to wt more. Since i am a trainer and i do some in-homes, being able to take apart for transport is key. Here is the link if anyone is interested. Just make sure you are careful using them, since if they smack you, they are probably a little less forgiving than a rubber one. ouch!

    http://www.youtube.com/watch?v=Nux8nu2Jaks

    cheers!
    Heather

  • William

    Thanks for a great workout. Also I have to agree with you about short intense workouts, and how results do come quickly, and that there’s no need to workout more than an hour just to see results. Moreover when you can get the same or even better results in just 20 minutes. Last but not least, I also have extra equipment that I’m will to send your way, let me know if your interested and it’s free no charge. Thanks again Zuzana

  • Elizama

    Hi Zuzana!

    First I have to apoligize for my english because I’m mexican so it’s a little bit difficult but it doesn’t matter because I like your website and tips.
    I wanna comment about your body, is awesome!!!!
    I like so much and wanna get my body like yours.
    I have to lose many pounds and I think this will serve me so I can only say thanks!
    immediately return to tell you I lost few pounds and to keep learning.

  • Kamillzyna

    This workout is one of the hardest wrkouts. i finished it in 17:35 but i could not do the ninja jumps properly (got to practice those) so i did them with assistance from my hands & the pull ups were done in an easier but still difficult variation — i used my step latter.
    Can’t wait for the next workout.

  • kevin petersen

    Hi Zuzana and Frederick

    Its been a while since I posted a comment but visit the site every day and as a Personal Trainer in the UK appreciate the effort you make to bring us Bodyrock.tv

    One comment on the advice to Tony, if you cut down the reps that low your just going to achieve hypertrophy and his muscles will get bigger which he didn’t want. Oh and I meant that in a constructive way, not being picky love you guys too much to do that.

    Is there any plans to fix the iphone app that is still not working? I used to love taking the workouts to the gym with me.

    I hope Gozo is proving the right move for you and please think about my suggestion of a fitness holiday fronted by Zuzana. Hope you both have a great Christmas wherever you are going to be.

    Kevin Petersen

  • Dan

    I have been involved in fitness for many years. However, lately I have been less motivated until I starting watching your videos and was able to get some ideas for making exercise fun.

    I see that in your videos that you usually drink bottled water, I was wondering if are you aware of the plastic in those bottles that have chemicals that contaminted the water. In additon, green house gasous that are produce in making those plastic containers and usually they are not recyclable so you are adding to land fill. Please consider using a PVC reusable container and buy water from recyclable containers. Thank you.

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  • Mike P

    That was a good workout. My wife and I did it together. 15:24 for me and 19:54 for her. We however only did regular jumping jacks as the skip rope doesn’t have clearance in the basement, and my wife did assisted pull-ups.

  • Arvind

    Hi Zuzana,

    A very good workout and a good point you made about the intensity and time. That said, at the university gym where I go, the equipment count and space are a problem. In such a case how do I maintain a good speed without getting held up. Could I just do whatever is available and keep moving?

  • Charlie

    Thank you two so so much for all the great workouts on here! I just found your site about a month ago – I’m normally a long distance runner, but I started a job recently in a region of the world where there are no gyms and, as a woman, running outside is not an option. Your workouts keep me motivated and in shape and help me keep a positive attitude in these crazy circumstances here! I’ve been doing all the hanging exercizes from an old bedframe tipped on end – I’m too tall to hang from it, so I’ve had to bend my knees at the bottom – is that ok? Thank you again! Oh – and I beat you today! 20:19! (I bet it’s because of the bent knees.)

    x

  • saddy941

    Hi Zuzana

    You are really a hardworker very good exercise I would like to have the same flat stomach like you and your high intensity workout is very good.So thanks for the video

  • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

    Hi Naz,

    And anyone without a pull up bar.

    You can try Barbell/Dumbbells pullovers in lieu of pull ups or use the door frame trim and a door for pull ups and Leg Raises.

    Leg Raises can be done from a counter corners or between two chairs. Be careful with any of this to make sure you don’t rip trim away from doorways or have an accident with the chairs.

    –Chris

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Thanks for your input Chris.

  • Petr

    Zuzko nádhera, něco podobného jako tvoje wourkouty hledám už dlouho, pěkné na procvičenéí celého těla a zapojení všech svalů- Ještě jednou díky a dobrá práce :-)

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Ahoj Petre,

      to jsem rada, tak at se ti tu libi, dik za navstevu :)

  • Nicole

    Hi Zuzana! I’ve just started watching your videos and they offer so many creative exercises. Thank you for all your inspiration.

    I do have a question, and please forgive me if you’ve answered this already, as I haven’t had a chance to watch all your videos/read the comments, but do you also do a lot of cardio such as running? I’ve always been told that one can’t get as cut/lean as you are without running at least. I realize your workouts are intense, but I didn’t want to assume that’s all you do if in fact it isn’t. Thank you again!

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Nicole,
      I do only the workouts that you can see on my blog. We shoot the workouts as I do them on a daily basis and that’s all I do. No running, no extra workouts. That ‘s the whole point of this blog, to show people what’s possible with short intense bodyweight workouts. These workouts will give you the benefit of both – strength training and cardio.

  • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

    Hi Zuzana,

    I’m having trouble doing your Jump Rope Jacks. I always step on the rope. Could you describe the movements you go thru for one rotation of the rope?

    Thanks,
    –Chris

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Chris,

      hm.. I don’t know, maybe.. :) ok I will try just because it’s you. Start by jumping with your feet together and then every other jump that you do, put your feet only little bit more apart. As soon as you become comfortable with that, start jumping with your feet more apart until you are able to do the nice and wide jumping jack. Does thins help? :)

  • http://www.bodyrock.tv michelle

    hello zuzana,

    what could we use instead of a wall to do pull ups? like the way you did so?
    maybe a door??
    please help on some ideas :( , because i reallyyy need to train my pull ups, and that was a good way to train , using ur feet at the same time X)
    seems to help on the pressure . ;o

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Michelle,

      I was actually dragging my feet on the wall and I would like to avoid it the next time. It does help to make it easier tho. You can try the same on a door, just make sure that the door you will do your pull ups will hold you :)

  • Liza

    Hi Zuzana, I would like to know if this kind of work out might be a little bit agressive 4 someone who’s just starting to work out. What do you recomend? I’m kind of thin but not in great shape. Is this rutine may be good for me?

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Liza,

      you can still try this routine and make it as intense as you wish. If some exercises seem to be too difficult for your current fitness level, then don’t hesitate to either try easier variations or skip them completely. The important thing is that you try and see for yourself what you are capable of and go from there.

  • Ruth

    Hi Zuzana,

    Way to improvise with the wall pull ups!!! Now that’s impressive though it looked kinda painfull :-/!!! I am very flattered that you used my workout as the inspiration. I knew it would kick my bootie and it did! I completed it in 20:01 minutes. Ninja Jumps are HARD but I was able to do them a little better this time around, yay!

    And I LOVE the titles you use for your workouts. They are creative and help make working out fun! Can’t wait for the next workout… Oh, and I had an idea… When you’re done using peoples ideas for workouts we could all vote on the top 5 most difficult and do them the first week of the new year (or when ever) as a way to kick off the new year with a bang or burn off the holiday calories… just a thought :)

    Thanks again, you are awesome!

    Ruth :)

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Ruth,

      thats a good idea, lets do that. I will make people post their opinion on which workouts were the most intense and we will do them the first week in January – excellent! :) Thanks for being such a great contributor.

  • CHRIS

    push ups against a wall = BADASS !!!!

  • Jirka Kozel

    (Natři jim to !!, Zuzko ;) ) One of many of your fans – :) !! ))) ..

  • brittany

    so if you don’t have access to a gym can you still accomplish resistance training to its full extent without weights? i dont want to lose muscle mass because im not using the weight machines at the gym. or do you suggest i at least get free weights for the home?
    by the way you are awesome!!! i have always been a gym member but i love your workouts instead!!!
    thank you so much :)

  • Brett

    2 rounds full reps, 3rd round half the reps. Barely made it….but did. Ouch. This one was a punisher.

    Happy Holidays.

  • http://www.livestrong.com/profile/echokitten/ Kitty

    Zuzana,
    I Love your workouts! I have completed 3 rounds of the P90X home workout program and I love it that I can go to your website and get a fresh NEW interval style workout that challenges me so much!. I really enjoy the fact that your workouts are solely bodyweight workouts because I often neglect these as they can become boring and tedious. I like to do 2 workouts, one in the morning and then again in the evening. These workouts are exactly what I needed to help me develop the “shoulder cap” that is difficult for women to achieve without hiring a personal trainer and joining a gym.
    One question though…what brand of sports bra are you wearing in this video? That white bra is exactly what I’ve been looking for but to no avail. So if you could let me know so I can find it on the ‘net, much appreciated!
    Keep up the awesome work, you look fantastic!
    Thanks!

  • big mac

    how can i make an account here

  • http://www.jsthorn.com Jean-Sebastien

    Oh, you just respond to my last question by responding to Tim, haha thats what i tought. But hey this workout was a total Death for me !

    18min 42 sec. The hardest part today was all those leg exercices and then the burpees with a jump—->> Total Annihilation !

    Whoa, and my motivation was down a bit today but I kicked my butt hard to do it !
    Thanks

  • http://www.ascendedhealth.com Zach

    Hello Zuzana, I watched one of your older videos and you were complaining about wrinkles that you have. I wanted to recommend a product called I Am Beautiful and it’s a skin regeneration antioxidant oil sold on http://www.ascendedhealth.com There are a few video testimonials on the product and it’s made by Compton Rom Bada and you can search him on Youtube, he’s into probiotics and I believe you’ll learn a lot more about health if you listen to him. Thank you for your time.

  • mag

    i did 24 minutes and 29 seg,
    i can’t do the pull ups and the hanging leg raises because y don’t have a small wall, but i did it on the floor
    thanks !
    i almost die doing ninja jumps jajajaja

  • http://www.flickr.com/photos/davidalvaradophotography David Alvarado

    Hi Zuzana,

    First of all, wow. You’ve got an amazing body, and I mean that with the most respect. Usually, I find myself turned off by toned woman because most I’ve seen were the overly-tanned body builders found on tv. You are toned and maintain your feminine curves and shape. I applaud that.

    Second, I’m in the U.S. Army. Currently deployed to Afghanistan. A lot of your exercises are similar to some of the ones involved in our physical training. It’s good to see someone not in the military taking a stab at it. And you do it well. The best thing about the core circuit training workouts is that you don’t need equipment, unless you prefer some weights. Your body and determination are all you need.

    I fell out of my normal workout routine when I deployed due to long hours and unpredicted schedules. That all changed when I found some of your videos on youtube, which eventually led me to your site. I forgot how easy it was doing the core workouts, and it’s even better with the minimal amount of time required. I have to thank you for igniting a new motivation in this Soldier. I check your site daily for updates to see what crazy madness I’m getting myself into at the gym. Keep doing what you’re doing. Media is polluted with plastic models and very rarely do you see a focus on people who stay fit and healthy the old-fashion way, without cheating.

    Thanks for the motivation. Your commitment to fitness inspires more than what you know.

    -David

    P.S. I work with a lot of foreign military out here, to include the Czechs. They’e got a good rep for many reasons. Good looks being one of them. ;)

  • http://www.katieadam.com Katie Adam

    Hi Zuzanna, you have amazing strength and stamina. I am really trying to get into using weights in my exercise routine and I can barely go 10minutes. You have a fantastic body. Keep up the excellent work

  • P90CardioX

    If anyone needs a substitute for the difficult Ninja Jump Tucks, while they are learning them, try this instead.

    Geg on your knees with hands held in front. Raise one knee and bring one foot forward, then the other one, so you are in a deep squat. Put the first knee back down, then the second, all without standing up. It’s sort of a football drill. Five or 10 Times each way is pretty difficult and would fit in this routine.

    It might even give you the strength to do the Ninjas.

  • Cherry

    Hi, Zuzana,
    I just came back from the gym, did this workout the first thing after 10 mins of warmup. i finished it by 19’12”. the floor was full of my sweat. :P the most challenge of this routine is #1, i had to stop for a few sec on my second round of burpees and third round, i stopped for 3,4 seconds after 15 reps of burpees. #2, side lunge jump started to burn my thighs at around 40 reps, so, seems like 50 is not enough for thighs’ burning. or, we can edit it by jumping lunge, 40 or 50 reps. #3~#5 is kind of my recovery time, just too short. :P for #6, Ninja Jump Tuck, i sort of hurt myself a little bit, feel i twisted my lower back when i jumped up. i need to figure out more about the technique of this jump. to avoid getting injured, i recommend to change this to just tucking jump, 40 or 50 reps.
    i did pull-up and hanging leg raise on pull-up bar with no assistance, no wall behind, 5 pull-up is okay, but 5 leg raise seems too few, 15~20 is reasonable for me.
    not sure what you guys think about it?

    Cherry

  • E.E.

    Hi Zuzana and Fred!! I just wanted to share with you about how much I’ve changed this past year. As I’m always growing little by little in every aspect, I’m specifically talking about my determination, physique(big plus) and strength!! Yesterday I found my measuring tape rolling around and saw my recorded measurements from one year ago. Wow!!! I haven’t really focused much on that, but every part of my body had lost about 2 inches!! :0 Not to mention I’ve gotten so much stronger and healthier, and even when I have to go up 1232456 stairs I’m not huffing and puffing (exaggeration) thank you guys so much for your support and hard work!! Hope this encourages you.

    • Zuzana – BodyRock.Tv

      HI E.E.,

      congratulations on the 2 inches that you have lost and the strength you have gained. Thanks also for being such a great contributor to our community here. Keep going and much continued success to you.

  • Leedia Riman

    Thanks for posting these workouts up! Gives me something interesting to look forward to everyday. At the beginning I could not do a single one leg lunge. Now I can do all five! I’m still working on doing a single pull up! Although I’m pretty fit (not as fit as you off course) I can’t manage to do pull ups!!! Thanks again!

  • E.E.

    Hey everyone!! I just wanted to give a suggestion about the Ninja Jump. If you’re scared and that keeps you from getting your feet off of the ground, I suggest that you first try it on the carpet with no shoes on. There’s that “cushion” aspect to it, and also socks/barefeet have less friction than shoes. Hope this helps!!

  • Marina – Russia

    Terrific workout, Zuzana!
    Round 3 was unbearable LOL
    And I’m totally in awe of Ninja Jump Tucks, especially now, with 10 reps!

    Thanx a LOT!
    Marina

  • Nimer

    Hi Zuzana!i’m a trainer too! and i want 2 tell u that after so many years of training the ideas start to end…and thankx 2 u i come to the gym now with this all bunch of fresh ideas u gave me. I do your workouts myself, and it’s amazing how my body is changing thankx to that, cause i had to stop running because of shinsplits injury so my shape was getting really down. I love doing hard workouts to people, and they allways laugh at me that i am sucha bad person, but the real thing is that knowing that people can do it and believing in people before they believe in theirselfs- and then seeing them reach the goals they thought they werent able 2 do- is the best! Thanks again, i’ll keep watching u
    Nimer

  • http://www.myspace.com/brockhiddenagendainc Brock

    Hi Zuzana and Frederick !
    I’m a big fan of your workouts Zuzana and a fan of Fredericks video art! Keep out the good work and THANK YOU for sharing your knowledge with us.If I may suggest one thing…how about laying a bar, (maybe one from a weight bench set), across the top of the wall in a corner on the roof for pull ups and stuff.

    And one quick question…Do you ever do any swimming?

    Peace be with you,
    Brock

    • Zuzana – BodyRock.Tv

      Brock,

      we read your suggestion about the bar and we started to tap our foreheads and go ding ding ding ding – why didn’t we think of that before? :) Our last name is Light but sometimes not so bright :) Thanks for the suggestion! About the swimming, I like to swim but I haven’t gotten to much of an opportunity lately.

  • Audra

    Hi Zuzana,

    You have been a great inspiration to my workout routine. I have gained a tremendous amount of upper body strength (which I never had before). Last month, I set a goal that I would like to be able to do at least one pull-up by the end of the year, as I was not even close and couldn’t even hang for 20 seconds. I am happy to say that I did my first unassisted pull-up yesterday….thank you for showing me that I could do it!

    I really like your workouts and would very much like see a video of the entire round/set in order and with the total number of reps. It would allow your fans to follow along with you (at least for entire round) to make sure we are doing right. Would you please consider recording a video this way?

    Keep up the good work…you are changing the lives of many people.

    Audra – Texas, USA

  • Naz

    Hi Zuzana,

    Wonderful workout once again!!!!

    Can u pls tell me a substitute for the pull ups and hanging leg raises? I have no place to do them in my flat. I think a few of us would like an alternative
    I would really appreciate ur reply.
    Thanx a million

  • Lisa :)

    Okay, I must be perverted as I completed the work out, ha ha. BUT wanted to quit after round one and round two!

    I’m not able to do full pull up nor the straight leg raises, but do my best and hope to work up to it in the future. Thanks for kicking my butt into gear each day!

    Keep up the great work!
    Lisa :)

  • Tim

    Hey Zuzana,

    I’ve heard that name mentioned a fair bit around this site so far. I’m gonna go and look into that, but I believe it relates to the nature of the workouts you post there, right? As in short but high intensity trainings to boost your metabolism? I’m gonna look it up and try to get some more understanding of the whole thing.

    Thanks for your answer and your reassurance!

  • http://twitter.com/supitsemily Emily

    This was a great workout! It was pretty painful, but I really enjoyed it :) My finishing time was 26 min. 38 secs. However, I had no where to do the pull-ups and hanging leg raises, so I did them from my refrigerator :P I’m 5 foot 0, so it worked out well enough, but I looked pretty crazy doing it!
    Oh, and can you give me any tips on how to better do Ninja Jump Tucks? Because I find them extremely difficult. I can usually only get 1 rep in, and the rest I end up jumping on one foot, instead of two.
    Thanks so much!

  • http://Facebook-CaleMaynard Jordan

    This workout looks pretty intense, something I think I’ll give a shot.. I’m always up for a challenge.. I’ll let you know what I think and time.

  • Jo Anne

    Ingenious!!! Thanks Suzana.

  • http://astrothsknot.livejournal.com astrothsknot

    One hopes you’ll be adding a forum or similar. I’m in a few online fitness sites and groups, but none of them have the friendliness or homey feeling of here.

  • Cherry

    Hi, Zuzana,
    Thanks for this wonderful workout. i’m wondering if you can give any tip for Ninja Jump Tucks, it looks brand new for me, and i tried it last night on the carpet, without shoes, it was hard, i think i didn’t get the trick. i guess with shoes doing the same in the gym is another story. i plan to try this in the gym in addition with my other today’s routine.
    Thanks
    Cherry

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Cherry,

      the first time I saw this exercise, it looked impossible to me, but I tried it although I had no idea how to jump from my knees on my feet. I was actually surprised that I was somehow able to do that. What helps me a lot is keeping my chin up and visualizing the movement.

  • Tim

    Hi Zuzana,

    Ran into your website a couple of days ago and I just want to thank you and Frederick both for the effort you put into this :) It’s precisely the sort of concise workout advice and planning that I was looking for all along. Sometimes the world of fitness is simple a massive forest of calorie maths and food supplement debate, which I’m glad this website is completely devoid of :P

    At any rate, I do have a question. I’ve been moderately working out for about a year now, with moderate results as a logical conclusion. I’m not at all where I want to be though (looking for a more toned body but none of my workouts so far really seem to help) and your website has given me new confidence to get going again. Unfortunately, that resulted in what you described on another page as convert’s zeal. Right now I feel like I should be doing your workouts as often as I possibly can, and now that I’m suffering from muscle ache in my legs I’m bummed that I have to take it slow for a day or two.

    So my question to you is: can you reassure me (and everyone else like me) that 20 to 30 mins of workout a day with a day of rest per week is sufficient and that overdoing it does more harm than good? XD Just sitting here in my chair behind my computer makes me feel like a horrible bum, which can’t possibly be a good thing.

    Thanks :)

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Tim,

      you have to leave behind this idea (which a lot of people still hold) that short intense workouts are not enough to get in shape. First of all you do these workouts almost on a daily basis which gives you way more benefits then working out at the gym 3 times a week for an hour. Secondly these workouts are intense and they are as intense as you want them to be. The more energy you put into these workouts the faster you will get in shape and not only that – the more energy you put into these workouts, the faster you will complete them and the more time you will save. Have you ever heard of Tabata Protocol? This method is basically a super intense workout that takes only 4 minutes. Originally it was created for elite athletes who were testing this method using stationary bicycles. Even the elite athletes had a hard time to actually finish the workout and the results were outstanding. You can compare it to cleaning your house for example. Your goal is to have your house clean and you can either take your time with it and be done in one hour or you can set a time challenge and do exactly the same amount of work at faster pace and be done in 20 minutes.

  • Sebastian

    Hi Zuzana, my first time here on bodyrock.tv. I was just wondering if you had some tips for strengthening abs/core. I’m having trouble doing Hanging Leg Raises cuz of my core strength, (or maybe i’m just doing it wrong).
    Please post an answer, and perhaps make a video of your favorite abs/core exercises.

    Ps. You look great, you have the best female fitness body i’ve ever seen and your videos rock.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Sebastian,

      the purpose of the leg raises is to strengthen your core and abs. If you can’t do hanging leg raises then start with hanging knee raises. You can also progress very slowly starting with just one rep. In strength training every rep counts. If you want to get strong and shape up your body then you shouldn’t be avoiding difficult body weight drills just because you can’t do more then one rep.

  • Don

    I must admit, you just went up a few more notches on my admiration scale when you found a way to do those pull-ups and suspended leg raises. Wonder if you could place some sort of foam roll just below your chest when you do the pull-ups to help keep you off the wall. I am impressed with your determination to adapt to what is available. Don’t know if I will ever be able to do the Ninja Jump Tuck. Being in my mid 60′s I still have pretty good strength but a predictable loss of power ( Power = strength + speed) but I will still try from time to time.
    Regarding nutrition, another book you may find interesting is Animal, Vegetable, Miracle by Kingsolver. She talks about the industialized food system as she tells a tale of her family attempting to grow all their own food or obtain it locally. A lot os the same as in Omnivore’s Delemma but told in a different way.
    Thanks for the work and creativity you put into your site.
    Don

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Don,

      thanks for the tips and nice comment :)

  • Mandy

    I love the titles of your workouts!! They are so original and descriptive! I look forward to your workouts every day. I have been following your site for three weeks and I’m already getting stronger! My sister and I do your workouts every day when I get home from work. I actually look forward to the torture! I guess that makes me a perfect candidate for today’s workout. I proudly call myself a ‘Perverted Punisher’!!

  • Lizaveta

    Thanx! I can access now. Pardon for hounding you)

  • Joe

    Hi Zuzana,
    Amazing workout and will definetly give it a try.
    I noticed that all the other sections in your website are locked, so I was wondering if it will remain free or will there be a fee to see those parts?
    Keep it rocking:)

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Joe,

      we are just playing around with some settings for a new category that we will be adding soon. The daily workouts and everything else is open.

  • Lizaveta

    Guys!
    I’m lost. I’ve been looking for the way I can become a member of your community to access your archives, but still can’t find how can I do it!
    Please help!
    (and yes, I entered my e-mail address in the “subscribe” field on the top right – nothing happens)
    please please please help me!
    T_T

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Lizaveta,

      we are just playing around with some settings for a new category that we will be adding soon. The daily workouts and everything else is open.

  • Tony

    thank you Zuzana :)

  • Tina

    Hi Zuzie!

    Great workout (Ruth, you are crazy! ;) )!
    I have just finished in exactly 20 minutes! :D
    Zuzana, I think the wall for pull ups really slowed you down. I was using my pullup bar…
    every round took me about 7 minutes…I feel great now!

    Wish you a nice saturday,

    and can`t wait to see you doing mine routine,

    Tina

  • EB

    Hey Zuzana, hey Frederick
    I can’t access all your site anymore… because I am not a member :-( but I don’t know how to become one? there is no link to the one on one with zuzana area??? …and I am such a big fan of you.
    xx

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi EB,
      we are just playing around with some settings for a new category that we will be adding soon. The daily workouts and everything else is open.

  • gaurav

    this workout is really from HELL
    i tryed this workout ,,,
    but i have to say i really liked it…
    thankyou Zuzana… :-D

  • Antonia

    Hi Zuzana,

    Thats a hell of a work out!..( no pun intended, well ya, pun intended, lol!). I am glad to see you back on your roof to me it is inspriring to see you out side and the glimpses of the buildings in the back ground. Any chance you might give us a little tour here in bodyrock.tv land of the place you live in and some history? Thanks for the positive energy you give and it does come back you as your fitness testifys to it! Blessings!

  • mariam

    Dear Zuzana,
    I like your site so much. It is an inspiration to all. I would like to ask” Why do you use such bad titles to some of your workouts? For example the one of today. Those things will follow you, and that’s for sure. I hope you’ll understand and nothing will happen.
    Mariam

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Mariam,

      the titles are just light hearted. There is no need to be judgmental about every little detail.

  • ltinag

    Thank u for a great workouts. Try it tomorrow morning, I don’t time myself now because I am doing it in proper form and my fast ability is between beginner and advanced level. Here try my workouts and let me know it is.

    1) Side Jump Lunge w/ touch down 30reps
    2) Reversed Crunches 50reps
    3) Bridges 25reps
    4) Jump Squat Touch Down 30reps
    5) Tricep Dips 20reps
    6) Pike Press 20reps
    7) Low Jumping Jacks 20reps
    8) Prone Cross Toe Touches 20reps ( Plank position switch your left leg under right leg to right hand touch left toe then return back to plank and do the other leg to opposite hand touch)
    9) Step Up Cross Crunch 30reps
    10) Burpee Jump Tucks 10reps
    11) Spiderman Climbers 30reps ( Plank position bring your left leg out to the left side and bring your left arm out to the left side down elbow touch knee, feel left side abs squeeze)
    12) Backward Lunge Twists 30reps
    13) Push Up Single Arm Punches 12reps ( After push up raise left arm out to the side and punch out front then back down for push up then back up right arm)

    I did this 2 rounds for a great sweat and burn workout. I called this Fast and Furious Intense Burn Workout. I hope you like this one, you can always change the reps of each exercises. Big Fan Keep up the good work.

  • TEXAS CINDY

    I only did 2 rounds of this. I had just completed the TURBO FAT BLASTER workout and it really tired me out. I can’t do the Ninja Jump Tucks,so I substitute it with 50-Butterfly Knee Ups.

  • Nicole D Lopez

    You’re the best.

    Thanks to you both.

  • Sebastian

    I advice you to avoid jumping or falling on hard surfaces. You can try to use a double mat or something that will soften the impact otherwise your knees, ankles, back will pay the consequences sooner or later. Other than that, congratulations for your physique and your attitude. In the future I’d like to see your stretching routine. All the best.

  • http://www.fotolog.com/flaviarj FlaviaRJ

    I hope I get better soon, I´m missing the best part of the workouts, they are more intense than ever!!
    =D
    Soooooooooo great!!

  • Stephanie Biggs

    I could not do the Ninja Jump Tucks, lol

    All the other workouts kicked me butt too!

    I’m glad you started out with Burpees with push-ups because i get the most workout from those and it gets my blood pumping and my body sweating.

    Until next time, Muah!

    Stephanie Biggs

  • Ferenc

    HI Zuzana!
    Love your workouts and the new shoes!Please stay with white, soo much sexier than black:)I have a question, do you do any weight exercises or just what you post.Thanks and YOU ROCK!

  • erika.hueso

    hi i been checking your web all day little by little i cant wait for tomorrow im trying this work-out i love your page,you motivate me more cause i really get bored doing the same rutines,take care.

  • http://www.facebook.com/home.php?#/profile.php?ref=profile&id=100000468825667 Victor Smith

    You are freakin’ awesome. I know a lot of guys that would totally not be able to keep up with you..(probably me included) Zuzana, your personality reflects you are really a great person looking to help people better themselves. Your drive and motivation are so helpful to others, including your physical attributes. Please keep the awesome workouts coming! Thanks so much for sharing.

  • Tia

    Thanks Zuzanna for the great workouts. I have been watching your workouts for awhile now and borrowed your workout ideas but I have actually never attempted the whole workout as you recomend it until today! It makes a big difference to do all the moves fast and I was able to beat you by 40 seconds! Which I have to say feels good:) I think I will do all of them everyday like you do them . Is this all you do everyday or do you do any weight training, running … Etc? Just wondering. Thanks again

  • http://www.janetspreiter.com Janet

    WOW!!! Very perverted all right! Fortunately I get to sleep on this before I have to try it. You are awesome! That wall didn’t look very comfortable. I have to figure out what I can use before tomorrow arrives as this is too crazy to miss! Thanks for the nutty ideas to keep the boredom from setting in!

  • http://none sarah

    ToTALLYYYYYYYYYYY!!! Awesome Workout! Keep up the great Vids

    Hope 2 have your body real soon!!!!!!!!!!!!! Peace!

    Thankqqqq you so much for your hard work!!!!!! YOU r da BOMBBBBBBBBBBB!

  • Christina

    Hi Zuzana!

    You really are so motivating! Waking up in the morning and starting out my day with your workouts makes me feel so good, both physically and mentally :) Exercising really clears the mind. And I feel more confident about myself! :D So I’d like to thank you for that :)

    There is one thing I would like to ask, and that’s if there are any exercises that will give my butt more shape and less flat? Are squats and lunges the only ways?

    I can’t wait to try more of your workouts ;) They’re brutal, but feel so great after.

  • Roq

    DAMN!!

  • Rosario, Chile

    Hi Zuzana, I have a doubt, if I can´t do the pull ups, `cause i don`t have rings or any free wall at home, there`s any exercise that replace it?

  • meganK

    Hey Zuzana!

    I can’t wait to try out this workout!
    I thought of a name you can call one of your future workouts,
    “Survival of the Fittest Workout.” Like the Charles Darwin Theroy!
    Thanks for all the great workout advice!

    meganK =)

  • Guillermo

    1. aww this wasnt my perverted punisher
    2. this still looks awesome cant wait to try it
    3. i heard a rooster in the background
    4. zuzana u have an amazing body…oh i saw your belly buttton ring go BLING
    5. um theres no number 5 :)

  • Claire

    hi Zuzana,
    i was wondering if you could give me some tips on how to get a flat stomach and butt! iv tried so hard but i cant seem to get much results!
    thanks, Claire

  • gabby

    ehh i don’t think i can do this workout! i mean i don’t have any way to do the pull-ups unless if i wanted to hang from my roof! and i dont have a jump rope.. i’ll just do one of ur older workouts. do u have any tht r really intensive, i’m kinda in the mood for a hard workout today :)

    thanks zuzana

    gabby