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
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.
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.
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!
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
I hope I get better soon, I´m missing the best part of the workouts, they are more intense than ever!!
=D
Soooooooooo great!!
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.
You’re the best.
Thanks to you both.
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.
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.
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
HI Mariam,
the titles are just light hearted. There is no need to be judgmental about every little detail.