BodyRock.TV

I can’t see the vid? =/
it says it’s a private video.

hello I would like to congratulate you on your excellent routines, really make me sweat and feel good, I’m from Mexico, I have a question for you, apart from the routines that get on your page do some sort of exercise in any device?, how long have you been training. Well I will do the training day today and will wait a day for tomorrow to see which body part hurting now.

Hi Zuzana

I see it says this is a private video and that an acceptance of a friend request is needed. I would be happy to pay, if there is a place to sign up just let me know. I love your site and it has helped me with my personal trainer studies.I will be in the mediterranean this summer it will be a nice break from the North American winters.

Derek

How come I cannot watch the video….please tell me what to do…I need my Zuzanna fix and the pictures with descriptions are helpful but not nearly as helpful as the video!!!
Thanks,
Aggie

HEY!
Why can we not view the video??? It is saying it is a private video…?

Hi Zuzana and Frederick,
I tried to watch your latest video but when i clicked to play, the following message popped up.
” this is a private video. If you were sent this video, please make sure you accept the senders friend request.”
I hope it’s not my computer being funny again.
All the best,
Maja

I was so excited to try the new workout, but it will not let me watch it. It says something about being a private video.

I am truly addicted to all your articles and workouts. Thank you for sharing your intense and helpful workouts. Your body is truly amazing. Thank you! Hope I can figure out how to download the new workout. Have a nice evening!

Hi zuzana! Why is it that I’m unable to watch the video? It’s said that this is a private video =X

It wouldn’t let me open the video because it said “This is a private video. If you have been sent this video, please make sure you accept the sender’s friend request.” Sooo…what can I do?

Hi Zuzana

Every day i see your routines and are great ,but today i can´t , i dont know if now i need to do something else, because appear a message: “private video” :(

can’t see the video

NO VIDEO!??! Is there a malfunction?

best workout name ever.

Hi~ I tried to watch todays workout, but it said the video was private! How can I view it?

? the video for this workout says it’s private :(

Hi zuzana… i love watching your videos there very inspiring…. but i cant view this one… says sumthing about a friend request… i am sooo lost? help?

Hi,
I was trying to view todays video and it said the video was private. I have not had any trouble accessing your previous videos. Is this something new? Thanks love the workouts!

Hi there,
I was wondering how come it says its a private vedio?

Hi!

I dont want to be annoying with technical problems but… it says the video is private?
I can’t view it :(

Sorry if it’s just a probleme on my part!

Hi – i am having trouble viewing the video – something about a friend request and the video being “private”?

thanks

oh this will be perfect for tomorrow morning. i’m having 3 other women over tomorrow after work to bake Christmas cookies–no doubt we will be sampling the goods! i was hoping you would post something brutal today. I will be able to snack (almost) guilt free! Thanks Zuzana!

I click play and a black screen shows up whith “This is a private video. If you have been sent this video, please make sure you accept the sender’s friend request.” on it.
I’m guessing this isn’t quite right…

Does anyone else have a problem with playing this video? The page says ‘for selected users only.’ Oops!

I love your workouts and just stumbled upon them last week while searching online for new ideas. I just got on to check out today’s workout and can’t view it. What do I need to do in order to see your video demos?? Thanks,

Kristin

I’m unable to see the video…Its saying “This is a private Video and need to accept sender’s request !!

Hi, Zuzana,
when i clicked the video, it said this is a private video, looks like you have to send the request, and i accept it. where should i check your request? is there anything wrong with it?

Thanks

Cherry

I have been using some of your workout and the results are awesome. Today I tried to open the O Face workout but unfortunatley it say it’s private. I’t ask for me to accept the sender’s offer but I don’t see anything. Although I have no problem reading the program it’s just good to see u doing them so that I know my formation is right. Thanks for the awesome workout plan.

I can’t view the video?
Has something changed?

As always awesome workout!!! Thank you so much!!

Hello from snowy Vancouver, B.C.

I couldn’t open your video without going to a private youtube area for some reason.

Regards,

Harold Punnett

Oh my God! The name of this workout is hilarious…Because it is sooo true! lol

Why can’t I view the video? It says I have to accept a “friend request”?

I couldn´t see the video, it told me that it is a private video and that I could only see the video if i accept the invitation from the one who sent me, but I could´nt see anything in the notification email I receive from bodyrock every time there´s a new workout in the site!
Just folow the pics.. <=)

Please tell me what I need to do!
Thanks a Lot Zuzana!! ^^
By the way, loved the O abdominal!! ^^

Hey Zuzana I am unable to see the video it is telling me that it is private can you help with that?

HI! Zuzanna

I have a problem to watch this video,they said is private.

I really enjoy you’r workout was really help me for my boxing session and it give me a lot of
new idea!

Have a nice day

jeff

Your video is private. So I can not see the workout. Please make it public.

Hey Z,

I’m really looking forward to trying this workout. Unfortunately, when I try to play the video it says, “This is a private video. If you have been sent this video, please make sure you accept the sender’s friend request.” What the? I’m really confused.

Ashley

Hi Zuzana , first thanks for help alot of people about fitness advice and dite advice that many people can not know from where they should start . i always watch your videos and honestly it`s an amazing fitness videos , but i wanna ask you one important question , but before that question i would to tell you some information about me
1- I play lift wights for one yaer until now
2- I take prednisolon medicine for 15 years until now
3- everyday i walk 1 hour on the running machine
Now let`s return to my question ( in your website there is alot of workout vidose and there are different kind of this workout so if i can play 6 days every week how can i choose from all workout vidose ? please give me your advice and finally what do think better your kind of workout or lift wights ??? and do you mind to send me your reply in my email please and give me your email please … sorry for my long comment

Hi! i just discover your site and i thinks is great, i just wanted to ask you some questions:

1. how long have you been working out?
2. how was your body before you started working out?
3. Did you get that body by just doing the excersices that you show to us? or did you use to go to the gym and lift some weigths and know you can mantain your body with this excersices?

I actually did one of your rutines and i absolutely loved it because they are dinamic and most importantly dont last to much time (you dont get bored, but you do get very tired :S), i used to workout like 30-40 min running or at the eliptic machine followed by 1 hour of weight lifting, but i think this routine will change since i discover your excercises and they are great, they build muscle and burn fat, thank you very much for sharing all of this! I really appreciate it :), hope in a few months i can start seeing results :D

Hi Zuzana,

unfortunately your new video “The O Face Workout” is published “private” on youtube so that I cannot start it :-( Please help me – or do I make something wrong?

;-)

Many greetings

Bernie

Hi my name is Cris. I’m here all days following your system since my boyfriend showed me your site! I love to train your workouts! I don’t understand but today I can’t watch this video! And in youtube says the video is private!
Thanks!!

Hm I couldn’t watch the video.It stated that it was a private clip or something like that. I did the workout anyway though, and it was great…as usual ;P

hey, do you know why i cant watch this video? this one says it is private, but i’ve been able to watch all the other ones.

Hi Suzana ,what’s happening?whi can’t i see the video? it says that it’s private and it won’t let me see it!

Your video is set as private. You’ll want to make it public! ;-)

Just wondering why i can’t view the video.. has something changed with the site??

Zuzana,

I can’t watch the video. It’s on YouTube and says it’s a private video and that I must accept the sender’s friend request.

Sylvee

Hey there – I cant see the youtube link. It says the video is private – I could see the other vids but not this one :/ Something about a friend’s request? (im already a youtube friend haha) Not sure if anyone else is having the same issue. The hot burn workout on youtube does work, just checked.

The pics look helpful but the vid helps too!

Thank you!

Hi Zuzana,

I seem to be having trouble playing your video today … it’s coming up with a message when I press play that says – ‘this is a private video. If you have been sent this video, please make sure that you accept the sender’s friend request’. I’ve subscribed to the newsletter but this doesn’t seem to help! Oh no! :(

I’m going to attempt the workout from the pics and descriptions instead but if there’s anything I can do to view the vid please do let me know! :)

Thank you!!

why is this a private video

Hi,
I can’t open the video. Does anyone else experience this problem?

Hi, I was unable to view to days work out 12/14/09. The O Face Work Out-Lawrence

Hi Zuzana,

It shows that this video is private and only accessible for people on your friends list. Guess the setting is wrong?

BTW, I just recently found your blog and I love it! Thank you for these great workouts and articles! Keep it up!

-YLJ

The video is private! I can’t watch it. Noooo.

Hi Zuzana and Freddy, love your workouts and have been working out with you for about 4 months now. I have given up on the weights for your workouts and have gained much more functional strength. For some reason I can not access this video as it says it is a private video. I have never had this message come up before and it says that I must accept sender’s friends request. Any ideas on what to do now. I know this is strange since I don’t even know you, but I will feel like I lost my workout buddy if I can’t exercise with Even my kids workout with you sometimes! Thanks for your help.

Please help
I can’t see your video today… It says “private video” What I’m I to do?

Regards from Denmark, where we are used to all raining days ;-)

Hi zuzane

Its says in order to watch this video i need to accept friend request?

hi Zuzana,

i tried everywhere to find the O face workout video but it says that it’s a private video so i can not watch it. do you know what’s going on?

best, LisaG

Ok I saw it now – it looks hard ;-) I still go after you beginners workout, but I’m willing to try something harder.
Is it ok for me to do eg. the push ups on me knees? I’m still app. 30 kg overweight – which meens that Zuzanna should do her push ups with a 6 year old child on her back ;-)or is that just a bad excuse for me not to do things hard? What is your advice Zuzanna?

I’m looking forward to Monday – then the doctor can tell me how much it has “cost” me to follow your workout and diet advice. I will let you know.

Thanks a lot for a great web side.

Lots of greating from Denmark where snow is on the way ;-)

Hi Guys,

I have to apologize that you couldn’t watch the video. We were uploading the video last night at 3am – totally exhausted and we didn’t notice that it was set to private. It’s ok now :)

*Thanks U2*

Hi Zuzana, hi to everyone.
The O Face Workout video its available now and I have no problem to watch it.
Your workouts are very interesting, inspiring and good for me. Every morning, before I go to school, i makes your workouts and all day is good. I feel much more better every day.

Thanks to you Zuzanka. :-)

Whew! You saved us!! We need our Zuzana. Thanks for fixing the problem,Frederick.

Thanks for the workout!!! I can’t wait to go to sleep just so that I can wake up in the morning and do this workout. (today is an active day of rest for me :D ). It looks like an absolute killer!

your top wear is beautiful…today…

your excises are always helpful for me ♥♥♥♥♥♥

you are so great! any other than i have met a trainer

see you tomorrow~~~~

Great Workout. A couple of new variations which is always good for shaking things up a bit and finding weak points. Thanks once again and keep up the good work.

Hi Zuzana!

First of all I want to say that BodyRockTV is awesome, your body is amazing and I am impressed by your enthusiasm and passion for working out.

I just started watching your workouts a week ago and I am officially addicted!

I am 27yo like you and I am quite fit, I work out 5-6 times a week since about 2006. Before that I used to walk and run a little, but then I gained a little weight and decided to take working out more seriously.

I started doing workouts that combine cardio and strength, between 15 to 30 minutes a day, kinda like the stuff you do here, only not as intense. I also do a 45 min strength workout once a week.

I did get stronger and fitter, and I feel like i’m getting stronger slowly, but I cant see any muscle definition. I eat 6-8 meals a day and keep the fat low. My arms are really skinny and refusing to get bigger.

Any suggestions?

Thank you so much for your advice and for doing what you do best and inspiring us all over the world.

Love from Israel!

Oh my…!!! Over here in Germany we could watch it. May be over the ocean it is a problem. Wish you all to watch it soon. It is more hard today. Good workout!!!
Mariam

hey.. i am not sure i prepared to try this one.. i pushed myself today by doing 2 workouts going for a run doing pushups – different kinds- a few of your exercises by themselves starjumps and a bit more! i have muscle balm on my abs right now :D

dont worry i know how far is my limit!

how did you get those abs have you always been like this?? wat do you eat how much do you eat? do you stretch?? do you do other workouts??
thanks for being my insperation

Hey Zuzana,

Thanks for yet another great workout. This one was not only intense but long too. I finished in 26:40, but I just realised I did sit ups with the dancing crab by accident. The Plank Ups, Pull ups with knee raises and one leg burpees were brutal!

Over the last couple of weeks my fiance and I have been paying closer attention to the numbers of ‘E’s’ in our foods. It’s amazing how many things we thought were healthy, ‘clean foods’ actually contained some E’s in them. It was a real eye opener and kind of scary too. Sometimes it feels like you never know what the hell you’re actually eating.

Keep up the good work!

Ashley

brutal workout….i love it. just wish i wasn’t injured so i could try it. your website and workouts really motivate me, i can’t wait to begin trying them when my injury is better. thanks:)

When i saw this workout i thought it would be piece of cake but it bit back — not so sweet. Anyway i completed this wrkout in 19:09 & this was really challenging (for me but) i know im going to be sore, im still a little sore from last weeks workouts. Can’t wait for the next workout.

I don’t have rings or pull-up bar at home – poor me. What exercise can I do instead of pull-ups? Thanx!

great workout:-}
blady hart but very engoyed

Hi! :-)

I just discovered this great website, and I must say I am really impressed with how you look Zuzana! Your work outs really must be amazing if one can achieve this level of fitness with only 20 to 30 minutes work outs a day!

I am trying to get in shape but I find working out quite boring and I’m having a few problems. At the moment I only do some full body weight training a couple of times a week and no cardio at all. I am 60 kg and 165 cm tall so I am not overweight, I just need to get more fit and lean.
I have some questions about work out and dieting:

- I have always heard that one should not work out the same muscles two or more days in a row. Is this true?
- Do your daily workout video include both strength and cardio, or do you recommend to to some running or other cardio exercise too?
- What should I do if I want to follow your work out, but am too weak to do push ups? (I can’t even do 1, lol)
- I don’t have any rings or bars to hang in, do I need to buy some in order to get a full body work out?
- My diet is low carb. I don’t eat bread, potatoes, pasta or anything like that. The reason is because I believe it’s healthier and more natural, and I feel a lot better when I stay away from carbs, so I am quite reluctant to change my diet. Will I still be able to get fit and lose some fat without following your diet?
- Is it a good idea to just start following your daily work outs when I am in a rather poor shape? Do you have any beginner program that I should follow instead?
- How many days a week do you recommend working out?
- Do you not use weights or any other equipment (apart from the rings hanging in the roof)?

Woops.. this was quite a lot of questions. Sorry about that! O:

Thanks!

Sincerely, Lisa.

Hi
I did make an O face while watching the video))can’t wait to try it later on today.Your workouts make me feel strong and powerfull after i’m done)
Thanks

Great workout though couldn’t do that pull up knee raises. It felt like I was dislocating my shoulders xD lol

Hello Both

OOOoooerrrrr this was hard and that was without the Pull Up Knee Raises (I’ve no means of doing pull ups yet so I did lying pull ups using my kitchen table so that I didn’t feel I’d missed out too much;)and finished in 25:19 (most deffo quick because of the pull ups). I loved the Butt Pincher!

Cheers

Sam

Hi Zuzana,
thanx for the plank-ups! Actually thanx for the inspiration, motivation and the burning sensation!
Mari

Hi,
do you have any tipp for an alternative workout to pull ups?
I don’t have nowhere to hang :)))

Looks like a fun workout! Thanks for changing the setting to public. I’m sure (including me) all your fans were franticly worried. :-)
I thought of some exercises you guys might want to include in the future.
Twisting hanging knee raises.
Maybe a couple explosive push ups with clapping. Or just pushing off so your hands are slightly off the ground but not moving in placement.
Also, have you tried something called “around the world” you start off in a full (arms straight) plank position and with only touching the group with your hands and feet, swivel your feet and body (lets say to the right) so that you move into a side plank ( you could put in a side ab crunch or whatever, then continue the rotation so you are in a reverse plank ( you can put a tricep drip or leg raise with pulsing, then continue the rotation so you are now in a side plank position but on your left. FInish the circle rotation so you are back at the full plank position. I really hope that made sense to you. If it’s something you guys are keen on but not quite following, let me know and i will do my best to explain. Keep up the good work. Hope you guys are rested for the new workout today.
-Maja “my-a”

Will trie it now:D

Zuzana will you using your rings now in every workout?

Must i buy one too ore can i using something other.

Hi Zuzana,
Thank you for your commitment to sharing your workouts with the world. I forgot how bodyweight exercises can completely transform your body and you have educated me (an many others) that you do not have to workout for hours to achieve results. I have been using your routines for the past 2 weeks and my arms are looking AMAZING!!! As busy working mom of 3, I can now make time for myself and see the results that I love. Keep the workouts coming!! Also, this should be one of the workouts for after New Years!!! OMG!!!
All the best from the USA

the pictures are really helpful, this is what i used to do with your previous videos for me to have a printout copy. :D start the video, pause, printscreen, paste (paint), edit, copy, paste (ms word), type some notes, repeat. whew! :D

as always, nice workout! :)

Hello Zuzana,
I wanted to know about your previous martial arts experience, if any? Your kicking techniques, in addition to flexibility, are quite good and a great combination to other portions of your workouts. Thanks again for the motivation of the day!!! Keep up the great work!!

Hello Zuzana!

I would first like to say Thank you so much for providing these videos! I’ve been following you for two weeks and have lost almost 10lbs already! I’m totally hooked! I look forward to your videos every day and hope to mirror your perfect image some day. The days of boring weights, treadmills, and P90X are so long gone thanks to you my metabolism is finally on FIRE! I can finally see muscle definition.

You are my inspiration,

Audra – Phoenix, Arizona, USA

Hi Zuzana!

Today I have kind of bad day – lack of energy and cold and everything…:(.

I did this workout anyway, in the morning and my form really sucked, especially at
One Leg Burpee with Reptile Push-up. But I made it through and than feel much better.
My time was 25 minutes. Next time I have to do better job on this one!

Great workout anyway, the Sporty Crab really killed me! :D

Best wishes,

Tina

looks like a intense workout again, couldn’t wait to try it, maybe not today, ‘coz i’ll have one hr of bootcamp and one hr of spin class back to back tonight for my workout.
#6 and #7 seem tough, for #6 if holding the feet off the floor will be hard for 25, i never did one-leg burpee, very curious about it.
another fancy workout is, Crossfit Cindy (5 pull-ups, 10 push-ups and 15 squats for 20 mins) do as fast as you can.
Thanks for fixing the video and good workout routine.

best,

Cherry

Ahoj!

Great workout! My time was 24:25. The pull ups and one leg burpees killed me!!! And the butt pincher, too… ouch!

:) Ruth

[...] This post was mentioned on Twitter by Zuzana Light, William Stokes. William Stokes said: RT @BodyRockTv: The "O Face" Workout video. http://bit.ly/6001O6 [...]

I just found this website yesterday and i will definitely save it. I was wondering do you do other exercising other than what you put on the website and what other cardio do you do? My main problem area right now is my lower abs i have a little pouch and i’m trying very hard to get rid of it…any tips.

thanks Zuzana you are a great inspiration!!!!

Ashley

Hi Zuzana,
Did my first work out last night, man am I out of shape. I’m pleasantly surprised; I warmed up for 10 mins. and barely broke a sweat. Once I began your workout sweat just started pouring. A little sore this morning, but totally worth it.

Thanks

I wish you’d consider putting these workouts on a dvd or downloadable. They’d be a great addition to any workout library and I’d happily pay a reasonable price for them

Hello Zuzana! Great workout!

Please tell me how important is it to weigh yourself? How often?
In my case, I have been following the eat clean diet, and doing your routines…
I feel like I am getting toned and my clothes are fitting looser, but the scale
shows the same number. I can’t understand why that is. Thank you very much in
advance.
Nelya

Sweet Jesus Z,

This workout almost killed me! I could barely move afterward…but I feel great now. Another winner! Appreciate all you give and share.

Ang

once again great workout. thank you Zuzana!!!

Wow!! I’m only 22 and this workout had me sweating …Thanks for the Vids

great hard workout. my time was 30 min but i had to substitute 50 bicep curls for the pull ups.

Hi F&Z,

Great workout today in at 27:53, the pullup/kneeup followed by reptile burpees killed me was cruising pretty good till then.

Just thought I would share a story about how you guys are effecting (infecting?) our household. For the past year or so our 13 yo son has had a habit of entering our living room doing sort of a sideways somersault landing on the couch and saying “Ninja Roll!” My Bodyrock gym is our living room and I did the “Perverted” workout while he was watching tv. Last night he burst into the living room did his standard Ninja roll but stopped on his knees looked at me with big smile yelled “Ninja Jump!” did a proper Ninja Jump with tuck before landing on the couch.

Thanks for the great video again. I am going to try this one today. I have been searching for those Adidas pants everywhere in Canada and every store where I live tell me that they are not available in Canada. :( But thanks again for posting such great workouts.

Hi Zuzana,

Wow, another great workout – thanks! For me the most challenging exercises were the scissor skips (my coordination sucks and I’ve got very flat feet!) and those evil one leg lizard burpees. I always do these workouts after I’ve fed the sheep and other animals and put the hens and other poultry in for the night, then when the day’s work on the farm is over I get some “me time”. I do my pull ups on the stable door frames and I’ve made a jump rope out of some old climbing rope with knots on each end and pieces of plastic conduit pipe for the grips so it turns well and doesn’t get tangled up – it works great.

I really enjoy these daily body weight workouts and also using whatever I’ve got around me to exercise with: ropes, door frames, chairs and sometimes sacks of hen food! :) It’s got a real “Rocky” gym type feel about it which I really like. My animals sometimes look at me strangely when I’m jumping around thought but that’s all part of the fun isn’t it?

Anyway, just thought I’d tell you a little about how I do your workouts on the farm and how much I enjoy them. Thanks again and I hope you and Freddy have a peaceful and happy first Christmas in your lovely new home in Malta

Nik :) x

Zuzana,you are an incredible person. I really enjoy exercising Ijust want to thank you for all you do..The exercise workout, the Food Information which is so on point.THANK YOU…THANK YOU…THANK YOU…..

Zuzana ,Really enjoy your exercise workouts and Food Information I Look Forward to each workout..

27:15! So why don’t don’t I have abs like yours? Maybe someday. I think my body is still in shock from not running all the time. I also think I’m still in the habit of eating like a distance runner. I’ll adjust. And I’ll try to be patient in the meantime. Re eating – I have a question: do you eat a little snack whenever you’re hungry or do you try to never let yourself get as far as “hungry”?
I was wondering why you named this workout what you did until I got to the pullups/knee tucks. And then I got it suddenly – which cracked me up. I honestly scrolled up and down about five times wondering if you HONESTLY put those one-legged burpees right after that. You’re inspiring! Thanks! Keep the crazy workouts coming through the holidays!! We’ll need them!

x

Um, and then I tried the other two. You rock!

Hi ES – this made us smile – thanks for sharing.

Hi Jamie,
Nice sub. It’s all about taking these workouts and making them work for you – nice job :)

Hi Zuzana,

I’d like to slim down my hips and thighs. Would you have any tips and exercises for me.

Thanks

Hi Niko,
Thanks for the Christmas wishes – Merry Christmas to you too :)

Hi Nelya,
We don’t even have a scale and I have not weighed myself since god knows when – but it has been a really long time. I don’t go by the scale, because I am developing a body awareness that goes beyond numbers on the scale. My goal is to get stronger, faster and more agile. The direct by-product of this is that you loose fat and your body looks more fit and lean. Also it’s important to remember that lean muscle weights more than fat – so it’s quite possible that your body shape may be changing without the scale drastically changing. I hope that this helps :)

Can the last exercize (back extension) be considered as dynamic stretching for abdominals? Thanks for sharing as always ;)

Hi Ashley,
What you see on the site is all the exercising that I do on that particular day – as I am so fond of saying, I don’t exercise behind your back :)

Hi Tina,
Hope you are feeling better soon :)

Hi Audra,
Wow! Congratulations on your progress and success – keep up the great work :)

Suzana I notice that when you do your knee bends your thigh goes beyond the 90 degree bend. I’ve always thought that was bad for the knees… what do you think?
Thanks and keep up the great work. BTW, the rock climbing looks great!
Omecabs~

Hi Hillary,
Thanks for the supportive comment :)

Phew! Thank you for the reply… I was getting very confused about what was going on with my body. Now it makes sense.
~Nelya

Too hard for me!!

Hi Zuzana,
I almost didn’t complete this workout today because it looks so intimidating. I am so glad I did it & it went much quicker than I figured besides my long break after the 25 pullups w/ ab lift since theyre a/b twice as challanging as a regular pullup. My time is really slow today because of that 7 minute break when I got cramps: 34:48 but I did the ab exercises afterwards. Thanks for this fabulous workout I loved it! Laura

Hello,
Thank you so much for the great workouts and excercises. Found your workouts a couple of weeks ago and they are great. Allways new and Challenging. Today I could not see video but the pics and descriptions work fine. Please tell me I won’t be losing those also.

Thanks again,

Andy Marino

Hey Zuzana…I liked what you said in your response to Neyla, that “it’s quite possible that your body shape may be changing without the scale drastically changing.” I wish more trainers and people would explain that little tid-bit. It is something that I have noticed with my own body…in the sense that I am consistent with my workouts and have seen more muscle definition, and I am clearly reshaping my body and my jean size changes…etc…, but the scale barely moves at times. I weigh the same as I did two months ago but I am a jean size smaller…go figure….literally…lol. My old trainer didn’t see that as progress, however I clearly see it as progress. The weight on the scale doesn’t determine the level of fitness or success. :o)

Great workout for me for tomorrow! I had a different weight training workout planned for today but this one is going in place of my usual Core workout tomorrow for sure!
Great work on those Plank Ups Zuzana! I do those all of the time and they are a killer in the beginning. But they will make your triceps pop and are incredible for building core strength! I had mediocre definition until I started incorporating 2-3 sets of 20 in my some of my daily workouts. I do 2 sets to 20 in between weights and then a 3rd set to failure at the end of my workout.

BTW, I am still wanting to know what company makes those sports bras… :)
Kitty

Hey Zuzana,

How long is it best to have your tennis shoes, until you buy a new pair? Because I know it’s not good to work out too long in a pair of tennis shoes because the shock resistance can go out. Could you give an estimated time?

Or an article?

Hi Laura,

Have you checked the Fitness Tips section of this website for answers to your FAQs?

–Chris

One Legged Burpee + Reptile Push up = AWESOME!

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This post was mentioned on Twitter by BodyRockTv: The “O Face” Workout video. http://www.bodyrock.tv/2009/12/14/the-o-face-workout/...

Hey guys – I was inspired awhile back by a line in one of your articles which recommended busy mothers can split up their workouts through the day and it’s SO much better than not working out at all,,,and keeps your heart rate guessing all day!

As a homeschooling Mom of two, who has recently had to give up some of my gym time to be with the kids since homeschooling, that really stuck out to me, and I would like to inform you that I did this workout today in between checking the stove/oven while I made dinner, and finished it after getting the kids into their bedtime routine…I feel great and like I had a great workout even though it was split up over two hours!

This is the second time I have done that and the format of your workouts make it so much easier to fit in in short spurts when I just am NOT going to get a whole 1/2-1 hour uninterrupted during my day.

Also wanted to point out that I subbed for the pullups 25 jump tucks and 25 back row/lift combos. :)

Thanks for another awesome workout that makes me feel stronger immediately!

I adore this new facet of yours (other one also :), i’m a women’s body fan), but this one seems to me brilliant, you achieved that me, again it does exercise after 5 years, thanks for your inspiration

My time was 23:22, but I’m not doing so well with my pull ups. I can’t even do one complete one, so I ended up just hanging from the bar and lifting my knees. Any suggestions for this exercise? when it’s just pull ups, I do the chair thing.

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I too like the “Rocky” makeshift gymnasium approach (Niko)! Today I finally solved my pull up bar problem! I found an old short closet pole, sanded it smooth, and hung it from the living room rafters with two lengths of nylon rope. I made loops at either end of the ropes, threw them over the rafters, and inserted the pole into both loops at either end. Worked perfectly AND I can dismantle it in seconds! Not sure which is harder: rings or bar? I think both hard!
I am mastering my basic jump rope skills and found my Crocs are better than my running shoes that always snag the rope! (Blame it on the shoes!) Then jogged into the house (through the chickens, over the dogs) to complete the rest of the workout. I used a large exercise ball for the inclined push ups and added a inverted V-up between each of the 25 push ups to help tackle flubber gut dilemma. Got carried away and did about 25 crabs by mistake. My reptilian push ups need more practice..maybe I can do a line of them all the way to the bedroom tonight…”sporty reptile”? Took me 24:50 and lots of huffing and puffing!
Loving this stuff and the way you mix it up and keep it fun!!! Thank you so much!!

Hi zuzan I am waitting for your reply :)

Hi Zuzana and Frederick,
What do you think about elevated plank rows as an alternative to pullups for people who don’t have pullup rings or bar but do have hand weights? Rows target some of the same muscles although I am afraid it is not nearly as intense as pullups and doing them in plank should add some core exercise to replace the knee raises.
-Stephanie

Damn, this has got to be one of my fav workouts..cause everything hurts lol.
I’ve already lost about 5-7lbs with your workouts and all thanks to you and Frederick :)
you’re my inspiration! =]

This was brutal! It took me 45 minutes! I kept falling on my butt when I’d do the crab walk, so I only did 10 reps and continued with the workout. I did the other 10 crab walks at the end of the round. The burpees really hurt,but I did them all slower than you,of course. The plank up was easy for me and the pullup knee raises-wellll,I got my knees up only to my waist. This one made me ouch till the end.

ES,…Thanks for sharing that nice story about your son. Just when you think they’re not listening or very observant. They’ll surprise you.

Stephanie, that’s a good alternative.

HI Zuzana, i did this workout it was amazing!!!all my muscels hurt today. I want to give u a tip about the ring pullups. For those like me that dont have rings or a high bar what i did is taking 2 heavy wughts like 5 kg on each hand, lay back on a high surface and to do pull overs while taking the legs forward. I mean that every time i took my hands back with the pull-over i took the legs straight forward and down, to let my abs work, and when i brought back the hands i also brought the legs back to a vertical position. I hope i explained it well, it worked really good, felt the abs and the latissimus working both.
Have a great week. liked the hair, hope u wil read this
Nimer

Hi Zuzana and Frederick,

I completed this workout in 30 minutes 4 seconds. I found the plank ups harder than they look and the sporty crab complicated to move thru. I had to review your workout a couple times during my workout so that added time.

This time I did the workout inside including the skipping. We had rain in Seattle…what a surprise!

I don’t suppose you know about how high your feet were when elevated? If your steps are “standard” (between 7 and 8 inches in rise) my educated guess would be about 27 inches or 68 cm as they looked to be about 8 each with the lowest being about 3 inches.

Best wishes,
–Chris

Hey Zuzana,
I was just curious as to why you decided not to include the last two exercises in the time challenge. Thanks & Peace.

Zdravim :) ty si češka? :) tak to je mazec….. :) ze dvě slovíčka sem slysel cesky ve videu kde pak na konci ukazujes pejska.. :) … tak to je mazec… :) češi sou všude….. a tvoje cviky.. mazec.. :) … este sem to neprojizdel vsecko , mas tu prosim nejake video zaměřene vic na brisni svaly… :) . znas to, cesi maji radi pivo…. :) moc pozdravu do Kanady pokud sem to dobre pochytil at se daři a dělěj dalsi skvela videa :) …. Zdarec :)

Hi,i need your advise , in spring i will have breast operation, and i wonder, how i will do sport exercises, after how many months i can do workouts,i know everybody is the diferent.. i still wonder about size, my will be 330c, just i little scary, because it will big change in my life any way :) so i asking for your little help.. I just dont know many girls, who done this..

Thank you
Rutele

Hi Zuzana, I found your site through Youtube recently, and I love it so far. :D I’ve read all the articles on here and am starting on the workouts. I’m starting from the earlier ones from back in October and I’ve noticed after 3 days, that the 3 workouts (posted on consecutive days) specifically kill my thighs. Will this overwork the same muscles and cause potential injury?

Other than that, thanks for being an amazing inspiration and making working out fun~

I am curious as to how you have managed to burn most of the fat off of your body fat while maintaining your cup size. Also, do you take dietary supplements of any kind? Could working out when u are sick boost your immune system or does it just sap your energy and nutrients?

Hi Zuzana,

First of all, I’d like to thank you for posting all those super great workout videos. You’re my role model. I’ve been following your other workout routines with weights (dumbbells, kettlebells,…) for months now. I want to try out your daily bodyweight workouts because I really love your 20-min cardio workout routines and I think they are more or less like these bodyweight workouts.
Can I do your bodyweight-only workouts everyday? Is 15-30 min daily enough workout? I know that it’s okay to train the same muscle groups on consecutive days as long as you vary the intensity of your workouts, but your daily workout routines seem to be of very similar intensity (They are all brutal!). I’m wondering if I should alternate them with lighter workouts with weights.

Please, could someone tell me what is an elevated plank row?

Thank you guys

hi zuzana
i am new on your side and i have a question.
i race cars in my free time. and i have to train for that also in gym. but i have problem. my muscle on my upper body grow really fast and get big really fast, and big muscle get heavy. and thats bad for racing. but if i don’t train i don’t have enough strengt and stamina to do it. so can you tell me wat is a good workout to get good stamina and get strong and not to get to big muscles

hope to hear from you soon

hey zuzana,

you got some killer workouts on your site and i love them!
but what i’d like you to add are some less intense workouts that you can do when you’re a little sick.
i am currently recovering from an ear infection and my doctor told me that doing light workouts would be okay.

so please think about adding some workouts that are a little less intense.

thanks!
(c:

Hi Zuzana,

This workout kicked my a$$$$! Thank you very much! Did it just under 26 minutes, but to be fair I had to cheat a little bit on those one-legged burpees, wow! Anyway, pretty good for a 46-year-old guy who weighs 207 pounds-:) Hope to get down to 190 by May, and I know I can with these terrific workout videos. You rock, girlfriend!

Hi Ks,

my goal is to do my workouts as intense as they can be. I do workouts that are less intense only when I feel that I really need to take it easy. The purpose of this blog is to show people what I do on a daily basis so that they can follow my exact exercise program. You can do the workouts as intense or light as you like. The intensity is totally up to you. You can pick easier exercises , reduce the amount of rest, or take a longer breaks between each exercise.

Hi Benno Ridder,

bodyweight workouts that I do are great for increasing your stamina without getting big bulky muscles, so if you feel up to it, you can start to follow my daily workouts.

Hi Roxanne,

It is ok to work the same muscle groups on a daily basis, however you should listen to your body what does it tell you and act accordingly. Remember that we are all individuals and that you can always adjust these workouts according to your own fitness level.

Hi Chris – I just measured them because you made me curious… the top of the second step is approximately 30cm off of the floor (sorry for the metric), and it’s 20cm to the top of each step after that point.

Hey Suzana I’m 16 years old and I just found your web site I think its very useful. I am an athlete and I do all sports. But since I’m in school and i have hard courses its like i have to study more and I end up gaining weight because of not working out. My body is very built ed but I don’t know what workouts to chose from . I like running so after I run I normally try your workouts because I need some sort of strength workout. should I alternate ? do one everyday or the same until I master it? keep the same workout for one week then change?

Thank you again :)

Hey Z&F,
I’m enjoying the routines, I beat Zuzana sometimes, but mostly she kicks my ass.
I got this volunteer opportunity in Malta in my inbox the other day:
http://www.stopdodo.com/environment-jobs/volunteers-for-boat-based-observations-in-malta.11558.htm
I thought I would pass it on. Maybe you are intereseted, or not….
Keep up the great work(outs)
Alex

This workout kicked my butt, but it was fun!!! I just want to know if these types of workouts are just for loosing weight or can you gain muscle with these workouts too??

Thanks,

hi zuzana do you think these excersises you do are good for fifteen year old girls ?

did it tonight, 24’02″. #3, sporty crab, not tired, but just a little bit complicated. counting drew my big attention. sometimes i forgot if i finished 11 or not, then, i just redo it. this is my first time to do #4, plank up, i saw this before, just never did it. not easy, but still could finish 30 without stop. #6 pull-up knee raise, i finished like 12, 3, 5 and 5 with pull-up bar. also hard. #7 is tough one too, i never did one leg burpee. i couldn’t finish 15 at a time. i did 10 on left, 10 on right, then, another 5 on each leg. since i just had both hips surgery this May, i had to focus a lot on balance. then, i did the two extra candies. :P
that was a great workout, Thank you. Zuzana.

Hello… Missy… I totally love your workouts… I’ve been working out and I already lost
20 pounds thanks to you and your workouts and my effort… Thanks you much I watch you everyday… Keep it up… :)

I found this one to be the toughest one yet! I thought the one-legged burpees with the reptile pushup didn’t look too bad – I was SO wrong. Wow. Thanks for the burn Zuzana and Frederick.

PS – I’m still working on doing my first pull-up ever…any tips or tricks? (I was always the kid that couldn’t even do the monkey bars, lol) It’s so frustrating!!! I’ve made progress in just about everything else except for pull-ups and chin ups. For this workout I just pulled myself up a few inches (as far as I could) and tucked up my knees from there. My time was 27:29.

Thanks again!!!!

HI Jukipa,

bodyweight exercises are for everyone – it is the most natural way to workout.

Hi Edna,

A Plank Row is were you take the plank position with two dumbbells in your hands and pull one up at a time. I assume an Elevated Plank Row would be to elevate your feet and do the above. Is this correct, Stephanie?

You could also do Inverted Rows as a substitute for pull ups or do knee ups from a counter top corner or between a counter top and an island. You would placing your elbows on the counter and do the knee ups.

Inverted Rows are were you take hold of a barbell on a bench rest or a broom/mop/ handle supported between chairs and pull up from a prone position.

I hope this helps,
–Chris

Hi Frederick,

Thanks, that makes it about 28 inches in height and my 27 inches guess was well with in the ball park. I just want to have some idea where you folks are in elevate push ups…8-) So do you do them at the same elevation as Zuzana?

Anyway, I love spiral staircases! Your home seems pretty nice. The stone and tile look very “Mediterranean”…probably not the most comfortable thing to workout on, but well be great during the hot summer.

–Chris

Dec. 14 was my birthday. Sarcasticly I say: Thanks for such a grueling workout! I turned 42 and I hate myself for skipping my workouts for the last year. Divorce, moving 3 times and remarried can do that, I guess. You look so great and put everything you have into these workouts… YOU ARE A TRUE MOTIVATOR! Thank you for showing up even when I don’t :-) I have lost much muscle over the year but did not gain weight. I weigh 120 pounds and am 5 feet and 6 inches, it is my hope to get the muscle back and fast! What do you recomend we do when we do not have all the equipment that you have (like your pullup rings)… an alternative exercise recomendation would be a great addition to your workouts!

Best of life to you, your fan and exercise mate, Kathie

Wow this one kicked my butt. I could not complete it as you had planned it out. I almost quit after #6 b/c seeing #7 seemed impossible. After some thought, I decided to just skip #7 and go to #8. I went back to #7 but had to make major modifications. I did the one-leg burpees first then the reptiles. Also, I do not have a way to do pull-up knee tucks to I did a head stand and tucked my knees in. Also, #4 was very hard but I loved this exercise.

Overall, this has been the most challenging for me. With all the mods I completed it in 30 minutes. Thanks, keep up the great work!

Nilds

“O”mg! This was the hardest workout that I have followed from your website.

I just tried this workout and it was awesome–have a couple of questions though…..first off,I found that I was not quite strong enough to extend both elbows simultaneously during the plank ups, which forced me to extend with one arm first, followed by the other, alternating which side I extended first for each rep–is this a suitable alternative? I also really enjoyed doing the sporty crab, and I reallyyyyy felt it burn my inner quads, and wanted to know if that was a desired effect. Thanks for the great workout! :)

EDNA… Elevated Plank Rows are: Get into plank pose on hands(not elbows) and toes,with or without weights and raise one arm [elbow will bend while raising arm],then lower and repeat other arm.

ALTERNATIVE FOR PULL UPS: Use an opened door (in your house)and wear gloves. See the PERVERTED PUNISHER WORKOUT where Zuzana used the brick wall to do pull ups and she assisted herself up by scooting her feet up against the wall. Or, if you have visible rafters in your garage(which are usually 18 inches apart): Hang two of those synthetic 2 inch wide(or so) straps ;that you can buy at any Wal Mart or hardware department store (straps that are used to carry heavy stuff )from two rafters and make a loop on one end for your hands and wear gloves. Or you could use thick sturdy rope. WEAR GLOVES.

Hi Texas Cindy,

I think we are both correct only you’re using Zuzana’s term for the exercise. In case you doubt me please feel free to google “Elevated Plank Rows” (a few hits) and “Plank Rows” (millions of hits). I just wasn’t paying Zuzana’s descriptions that close of attention as some do.

Anyway, this is a case for weights (dumbbells) as the exercise is not that challenging without them. This is were I depart form a bodyweight exercises alone philosophy. There are simply to many useful workouts with weights to exclude them from a list of good exercises as I’m sure many experts including someone like Pavel Tsatsouline would agree.

–Chris

those one legged burpees are so much tougher than i thought they would be! I could only so 6 or so on each leg!

OMG. HARDEST WORKOUT EVER!! I CAN’T TELL YOU HOW I WANTED TO QUIT!! Girrl you’re my inspiration, so you helped me continue on with this workout :) Thank you !

Hey, I tried this and there must be something wrong with my style.
When I finished the exercices with the rope, my arms were more tired than my legs were. Any idee what I might be doing wrong? Tips and tricks are welcome.

Thanks in advance, Simon

i cant wait to try this work out, I like the crazy crab walk and frog jumps, it reminds me of playing when i was a little kid, thats why i like your work outs, There fun! did the turbo fat blaster work out yesterday, i though i was going throw up for a second there doing the trisep dips, but felt really good afterward.
tomorrow im scouting out a good wall or someting to practice pull ups. i can even do one so i want to change that. Thanks for the inspiration, you guys rock.

This workout is amazing. I found the sporty frogs and single legged reptile burpees/push ups killer. Many thanks for posting these workouts Zuzana this has to be the best PT website ever. I’m in pre-season training at the moment and this is perfect. You guys rock.

I love all of your workout. They realy are something else,
They short but hard.
I would love to know how long you have been training and how you got in to doing website video.

Keep up the good work and may you and your have a wonderfull Twenty Ten XX

This was an insane workout! I did as many reps as Zuzana and it took me 45 minutes…and I was really pushing myself! I love the diversity of the workouts and the intensity! I knew that this workout was going to be tough, but not as tough as it actually was. After 10 of the crab exercises I thought I was going to die, but managed to posture up for the remaining 10. The plank and burpees were insanely difficult and I had to modify the last exercise to get through all 25 reps. And, there were multiple times that I thought I was going to be ill. But now, after the fact, I feel like the woman. Thanks for kicking my butt back into shape! :)

Ahoj Zuzko, jak se mas? nahodou jsem nasla na tebe tyhle stranky, tak jsem si rikala, ze ti napisu:)))) super cvico:-) ja jsem si ted v praze poridila na cviceni power plate, takze ted taky delam vicemene u cviceni.
pipni mi zpatky,
Janca Mrazkova

No nazdar :) to vis ze ti napisu, dik za komentar.

hi – very tired, very nice routine, hard to learn for newbie

notes:
- replaced elevated pushes with pull-ups x15 reps
- could only do 20 o/l burpees (dizzy hard)
- met reps in all other moves
- first 8 exercies in 23:37
- all ten in 27:33

thx d

awesome!
loved it, did it in 22min8s

30:09. That was tough tough tough! I couldn’t do the extra burn after. Too exhausting. Your form is so hot! I hope I can look like that someday! YOU are my inspiration!

Wonderful workouts, just amazing. Can you please tell me what video camera you use to record your videos? I love the picture your getting and would like to purchase that camera. I recommend your website to tons of people. Best PT website i’ve seen personally. Please let me know this information and thanks for all of your heard work. I’ll let you see some results of these added workouts into my fitness regiman.

Wonderful workouts, just amazing. Can you please tell me what video camera you use to record your videos? I love the picture your getting and would like to purchase that camera. I recommend your website to tons of people. Best PT website i’ve seen personally. Please let me know this information and thanks for all of your heard work. I’ll let you see some results of these added workouts into my fitness regiman.

I changed the email address the previous was incorrect. the above is correct.

I improved my time on this from 5 weeks ago by 6 minutes to 18:57! I checked I did it right. The only thing I am not following the rules on is the jump rope was regular style as I haven’t got the scissors down yet. I suppose I should’ve stumbled through the scissors anyway, but then I wouldn’t have been able to compare the times :) It is just as hard as the first time, just faster.

And I was liquifying at the end!

Sooooo tough this workout!! When i looked through it I felt like it wouldn’t be so hard but this one kicked my butt big time, and whie doing it I was still so sore from the *death by workout* (my bum is still on fire two days after!!). I’m going to try this one again the day after tomorrow. Loved the sporty crab :)

this is the only page i’ve been able to open so i’ll have to leave a comment here. I’ve been having trouble all week accessing the site. I get a message that says HTTP 500 Internal Server Error. I don’t think this is coming from my end. Please help fix this so I can get back to working out WITH your videos!!!

Hi Jess, we got slammed with traffic and it basically overwhelmed the site – that is why the errors are appearing. We have people working on it!

Every time i see your workouts i think “i can’t do it”, but then i start and i feel energy coming, and even sometimes i think i’m gonna throw up, but i manage to complete them most of the time.
Great workout. My computer is full of sweat as i’m writing this comment.

For the side kick exercise, i had to get used to the feeling, as if my leg was loose, but nearly at the end of the 50 reps i understood how it had to be done, and could do it a bit quicker, and i had to think where i had to do the side lunge in order to lift the right leg, kind of slow brained sometimes.

I have been following your workouts for months now and I had to write a comment because this was one of the hardest workouts so far! I loved it!

This was actually the first time I timed my workout and finished in 31:58. It’s 36*C here so I was sweating like crazy!!

Keep up the good work. I know you are inspiring so many with your site :) Thanks!

22:53:84 today!

Hi Zuzana! I did the O Face workout in 27:54 seconds. It was wicked! The one-legged burpees with reptile push-ups were extremely difficult for me. I must admit I had to cheat and not go all the way down on my push-ups. I also had to jump up for all my pull-up/knee raises. I also did 25 reps of the butt-pinchers (excluded from my time). I did this workout first thing in the morning when my energy levels were high.

Thanks for another great one!
Sheila

i did this workout yesterday it wass horribly great!! its one of the more intense workouts ive done of yours.. the reptile burpees were killers!! my arms are really sore now! i did it in 23 min without the xtra exercises… and the only exercise i changed was the pull ups cuz i dont have a pull up bar.. instead i did leg lifts.

thank u!!

This is my favorite workout on your site :) It’s so challenging, REALLY challenging, but fun!!
It leaves my abs burning and everything else in between.
Try to come up with workouts similar to this one!
I’ll see if I can :D

Thanks a bunch Zuzana!!
-PF

This was a scorcher!! I felt like doing a bodyweight workout instead of the one posted for today and “O” boy am I glad. Thanks Zuz!!

Another great bodyweight workout. I’m loving these early routines lately :) Finished this in 26:12 but had to replace the Pull ups + knee raises with reverse push ups because I have nowhere to hang up my rings at the moment. I made them harder by only standing on one leg and extending the other out straight. I swapped legs after each rep and did 26 in total.  Also, on the one leg burpees I had to break them up into four parts, so I did 8 on my left leg, 8 on my right, then another 7 on my left and 7 on my right. I love the sporty crab! Such a fun exercise! And a real leg burner. Oh and the ab burnout at the end was fab too :) Loved it all! xxx

In 14min and 08sec I completed the following;

100reps of scissors (without jump rope)25reps of leg elevated push ups20reps of sporty crab (changed it up a bit I still did the crab
thing but did a jump tuck right after because not enough room for the
other stuff)30reps of plank ups50reps of sumo squat front kicks25reps of knee raises (I could not do a pull up and a knee raise at the same time for the life of me ha)15reps/leg of 1 leg burpee reptile push ups50reps of side step lunge side kick
followed by the extras! =DD

19:22min
and 1B for E

20:52
that was brutal, sweaty but fun & enjoyable)))) this WO is one of those when your body gets tight immediately after you’ve finished it.
thank you, guys! I LOVE you!!!!

After the cool down and stretching, I am still shaking (especially my arms). love this workout. It took me 23:41. For the Sumo squats + front kick, I used my Sandbag (9kg) and that was tough! And the “O” Abs – omg…sweaty! *haha*

+ Burpee for Erin <3

love u all!

17.11 min for me.
The sporty crab was killer for me !! As I already had aches with workouts of the week !
SO the one leg burpee didn’t treat carefully to them either !
To do with Legs in good shape this one !!

17.11 min for me.
The sporty crab was killer for me !! As I already had aches with workouts of the week !
SO the one leg burpee didn’t treat carefully to them either !
To do with Legs in good shape this one !!

zuzana, do you practice ‘boxe francaise’?