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
Crazy…did it, this is mos def going into my rotation of workouts.
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:))
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! :-))
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 :)
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
those ninja jump tucks are badass!! i love it!! :)
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!
You should be in movies.
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?
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!
Kodee – congratulations on this great achievement! When we come across comments like this we always read them out loud :) Keep up the good work!
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
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…
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!!!
Hi Zuzana!! I’ve been doing what you recomended me to do and so far it has been awesome!!!
Thanx a lot!!!
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.
ha:)
25:41 (with assisted pull-ups)
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
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.
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
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 :)
I did only 2 rounds in 22.09.:(is that ok?
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?
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
Are we expected to take a break between the three sets?
thanks
No break just keep going the best you can!
Thanks
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
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.
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
26 minutes even!
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
18 minutes and 45 seconds. First time!! hard workout… but great! :)
[...] For the Perverted Punishment Workout, you will need a timer, a pull-up bar, and a jump rope. You can check the description of this workout with pictures for each exercise here. [...]
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. :)