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!

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

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:)

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.

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

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

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!!

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.

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

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.

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

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.

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

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:))

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

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.

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

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

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

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

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

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

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

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:))

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 :)

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

You should be in movies.

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!

25:41 (with assisted pull-ups)

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 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 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?

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

thanks