I like the new hair color!!! Thanks for this awesome work out– I can’t wait to try it tomorrow! I have never had a six pack before in my life and I definitely am getting one because of these workouts! Guys at the gym are asking me how I’ve been getting such definition! :o) Thank you!!

good workout =) i know this doesnt go for this workout, but in your other ones you do pull ups with the rings, what can we use if we dont have those?

Thank you Zuzana for sharing this new intensive workout with us!
I’ve watched many of your videos and I must say that you’ve inspired me to start training again.

I used to train athletic five times a week, but during my time in the army this was reduced to once every month.
I lost 8kg (from 72-64kg)during my time in the army. I weigh 60kg today (181cm tall) and starting to get really skinny and don’t have much energy to do things. (Help!)
What do you think about nutritional supplements & sport nutritional? Never used it before.

PS: Any workouts about improving coordination and balance?

Zuzanna,
Love the workouts, they are always fun so keep up the great work!
How about incorporating an exercise that works your back or shoulder muscles?

Allen

Hi Zuzana, I really love your workout series, especially your daily workout series.

One of my goals in 2010 is to have the ideal body, and I hope to achieve with the exercises which give Zuzana.

Currently I weight 51kg and 173cm tall, according to Zuzana what the proper healthy weight for me?

Oh yes, I’m a guy.

oh wow! this is very intense workout.. cant wait to try it

hey! this work out really killed me. I replaced the explosive push ups for pull ups because my wrists have been hurting with all those push ups, and I really need to work on my pull ups. My time was 23:57. It was my first time doing one leg pike press too. It was really hard, so I didn’t go all the way down like you.

Finished in 22:08! Great workout! It was really hard and honestly, I didn’t think I’d make it for the second round… but I did. I’m proud of myself :) My favorite was the one leg pike press, though… those were super fun! Thanks.

Hey Zuzana! great workout!
I can´t wait to do this one! I´m still taking care of my neck but I´ll soon be able to exercise again, while I can´t, I´m still seeing your videos and your site. =)

I was looking the pictures of the exercises and something came in my head, you write how to do exercises very carefully, and for lots of exercises it´s obvius what musculars groups they work.. but there´s some exercises (that are VERY effectives) that are not so obvious, like dancing crab for example.. when I saw the picture I thought it only worked the shoulders and the glutes, but my lower back worked hard too when I did it. So I´m asking you if you could tell us in the explanation of the exercises what part of the body the correspondent exercise works. I know that bodyweight exercises works a lot of musculars groups in the same time, and it´s great, because it balances the hole body (I´m addicted to bodyweights exercise too) and sometimes I put togheter a lot of diferents routines to make my own, and that´s why I´m asking you to tell us about the parts the exercises works..
<=)
Hope I´m not being incovenient, It´s just an idea I had… Thanks a lot for those great workouts one more time and for the great inspiration, and now you inspire us more, because we can join you in your every day workouts!!
Thanks a lot Zuzana and Frederick!
Congratz!^^

Hi Zuzana,
You look smoking hot.
I know you already share so much of your life with us,
but I was hoping you’d also share what you eat on a daily basis.
Thanks so much.
Nic.

People that are new may be asking if this is all you do because they are not sure if this type of body weight exercising is all you have done to achieve the level of fitness you are at. Because before you moved you did all kinds of videos with equipment to achieve your fitness level. They may think you went from unfit to fit with only the body weight exercise.

Hi, first time visiting the site and I must say I’m impressed of the variety. Just a random question, before doing this routine…what I must eat? I mean I’m planning doing this in the morning since I have spare time…what you recommend? Please it sounds stupid but nobody, not even my ex-couch could give me an answer.

Hope of having news from you and thanks!

Thanks for this amazing workout, have been following your routines for a couple weeks now and already I can tell its working great! What do you suggest we do on days when we get home and find there is no video posted? Does that mean we should assume you took the day off for rest, and we should too? Or should we do an old routine? That may be a dumb question, but when there’s no new workout I start getting real nervous, like a lost child wandering around the streets. You should also post a note letting us know you guys are OK, because you sort of become part of the family after several weeks of doing this.

Perfect !!

Good morning Zuzana!

It’s 9.22 a.m in Estonia. I must say this workout DOES look like 666. At the beginning of the One Leg Pike Press I thought you were standing on the chair, but ofcourse the picture wasn’t right.

I really like the way Frederic captures the video, moving around and showing You from almost every angle. This gives very little chance of error doing the exercises.

The skipping rope part is a bit tricky for me to do at home cause the ceilings of my house are too low. I could do skipping outside, but it’s -20C and 10 cm snow here. I have to come up with some kind of solution with that.

I do have a recipe. It is one of my favourite soups, it’s easy to make and tastes really good.
You just need some vegetables on your own choise, some milk, salt and curry.

Yesterday I used:
frozen vegetable mix (broccoli, carrot, cauliflower)
3 potatoes (leftovers from day before) or
some milk (maybe 300 ml)
salt and curry

I made it like this:
I had some boiled potatoes from the day before – leftovers in other word – so i didn’t need to cut and boil them. I boiled the vegetables until they were done, added the potatoes and then mashed the whole thing into a puree. You can also use a blender for this, I do not have one. Then added a fiew cups of milk, a bit salt and curry and heated it again until to boil. And ready it was.

Now, how much water and milk, and what vegetables to use is up to you. The more water and milk the more liquid the soup will be. I like it rather thick so I didn’t use that much water. You can also cut out the milk from the recipe, the soup is still tasty. Well, at least to me. Or you can replace the milk with some cream.

Best regards,

Anneliis

Hi Zuzana,
Thank you so much for this workout – it was HARD. i did regolar push ups, could not do the one you did. also thank you for answring us about your rutins. like others i also was sure that you keep working our without the camera. im working out with you for 2.5 months now – i started to see results. i have 3 kids at home one is 4 months and i do not have time for long workout that i was doing before the pregnancy (60-90 minuths) so yours are perfect. and is is soooooo nice to see results and to beileve that if i keep it i will go back to “myself’ before the pregnancy.
one more thing – is that okay that i do the skeeping with out the jump rope it self?
my time was 26.04 minuts.(that inclod stoping few times to talk to my girls)

Thank you
Tali

Love the workout’s name 666!! hahahaha it looks awesome and I am trying this tomorrow. Will be back with my results.

Now let’s just hope that nobody comes out and complains about the name :-) Today, I look forward to the O workout.

And Zuzana, I so want to thank you for the daily workouts. You have inspired me to try different things. After years of exercising and partaking in kayaking competitions (professionally) i got quite bored with the gym. By all means, I kept on doing it because sports is a drug to me. But now, I do it with a great deal more of enthusiasm. I have readdressed my food intake and my body fat has gone way down again. Heck I can see all my belly muscles again! yaaaayyy!!!

I also look forward to going on my 3 week holiday to Costa Rica knowing full well that I will still be able to exercise and enjoy myself.

Thumbs up from cold and snowy Netherlands :))

21:22! I thought those step-ups would never end! Although I realize now that I look back at the pictures that I was just stepping my other foot up to touch the chair – not lifting my knee like you did. Cheater!, right? But I’m not going to go back and do them again right now. :) I just won’t gloat about beating you today. The clapping pushups are a lot harder than they sound. Also, they’re a little rough on the shoulders, aren’t they? I think this is just a girl problem. I have kind of a small frame and so it was nice to start with a low rep so I can build up that kind of plyometric power in my shoulders gradually and (hopefully!) without injury. Thanks so much for posting these every day! Going to spend Christmas with people you haven’t seen in awhile is so much nicer when I know I’ve been working hard and look like it. You rock!

x

And I was doing 5 evil Explosive push ups instead of 3. I was very surprised.

Tina

Hi Zuzano, thank thank you for your website very much !!! You are very nice, you are very sympathic and for me is the best idea, that you get all of your video free and that you are very good inspiration for all people, which don´t like go to in the gym and want to make an exercises only at home. I´m running and now I doing your exercise every day – please please, don´t stop and more of them :-). Can you please tell me, what is the best for me ( I want some of fet down and more strong body), the running before the exercises or runing evening and rockbody morning, or together? I´m running now every day about 40-60 min.¨(one marathon for one year). Thank you for your answer. Very nice day for you and one more thanks….

Hi enolate,

You want to talk about the number? Things about 666…it’s the sum of the first 36 numbers that is 1+2+3+4…+36=666. In roman numerals it’s DCLXVI which uses one of each symbol with a value under a thousand.

–Chris

Hi Zuzana

This must sound silly, but for the life of me I can’t jump rope, I have tried and tried numerous times, but just don’t seem to get the hang of it… :-(( What can I do in place of the rope jumps?? I reaaally want to do this exercise

Thanx for your videos I love it!! Please do more stuff like 500reps etc. I have done those a couple of times now!! LOL

Another cracking workout. Those explosive push-ups are tough regardless of how fit you are and they do take quite a while for your body to accept them to give you that explosive power required to get air between your hands and terra firma.
Good job and look forward to your next posting.

Zuzana,
This workout is some tough love on the stems dangg. Took me 30 minutes & the box jumps required some breaks in between after doing 100+ jumps/leg. Not feeling 100% today but be ready for closer competition next time;) Laura

Zuzana hi, this workout looks really good!!! im looking forward to do it. I want to say something about that people ask you all the time if you do something else more than this workouts. YOur workouts are super intense and effective, no question about that!!!i think anyone that would do this bodyweight workouts will feel its a real challenge even the biggest bodybuilder ever!!! what i want to say annyway is that not everyone that would do your workouts like you- will look like you. It seems pretty obvious but people tend to think that if they do the same workout as you they will have a body like you, and that is tottaly not true. Everybody have different genetics and everybody’s body works differentley, for some like you, only doing this workouts will really change their body get it toned and loose fat, for others- they will have to spend 2 more hours working out aerobiclly to get the same result at the same time. What i’m trying to say is that pepole confuse bitween doing the workout and the result they will have from it. NO question about that it is effective and great exercise for everyone!!! but people have to break the illusion about the results because everyone is different!!!

Hope i made a point i know you understand what i’m talking about :)

(sorry it was such long comment)
Love and will keep watching you

NImer

This is one of the best fitness websites i’ve come across. The workouts are very creative and effective.

24:04. My body’s shaking, now that was a good workout. Thanks Zuzana!

I love your upper half it is so perfect who is your doctor i am so scared to get some but i would go to your doctor. What is his name and where is he located? Please leave me a private message to my e-mail thanks

Greetings from Finland! I have followed your website about three weeks and I just love it!!!So inspiring and fun. Keep up the good work!

This work out was great, it challenged me to try things I have never done, such as the chair jumps, pike push ups, and explosive push ups. I was surprised that I was able to do all three of them. I pushed through the work out without stopping, and finished in 16:34 huffing and puffing, but not as bad as some of the other work outs.

The chair scared me at first, but when I learned I could do it, and the more I did them, the easier they got. I found the clap push ups to be hard on landing, so I landed and went right down into the bottom of the next push up for the three reps.

Fun, fun, fun! Thank you for your hard work and honesty!

Lisa :)

A monster workout! Great! 27 minutes (with a brief break to answer a phone call). Enjoyed it immensely after a day off, however, the jumping bits are really hard on my knees. Gotta think of some alternative.
Thanks again for yet another chance to challenge oneself. Keep the sunny side up!

PS. You both look real cool with those new hear styles.

Loved this workout! I completed it in 23 min and 35 sec! My only question is on the jumping lunges… I was wondering how you kept the weight in your heels and not in your toes? I found it nearly impossible which putting the weight in the toe of course puts pressure on the knee.. so how did you minimize the impact on your knees with this one?
also.. I loved the chair jumps! I was nervous about these but found they were alot easier for me to do then I had expected! and of course I added in my usual 10 minute ab routine afterward ;) Keep up the awesome workouts!

Hello Zuzana and Frederick,

I wanted to thank you for everything that you guys are doing. I know this has been said many times, but I can not express how wonderful it is that all this great advice and workouts are free and so helpful! In only a couple of weeks I see my body getting leaner and stronger, what a great feeling :) I really hope you keep this going for a long long time, there are a lot of fans who really need you to keep themselves motivated and reach their goals! Thank you once again!

~Nelya~

Stephen,
Everyone has abs but they are not visible due to diet because as the saying goes “abs are made in the kitchen” so try eating both more nutritiously and less calories. Make sure to eat portions every few hours or your body will think it’s starving & store useless fat.

Hi Zuzana, thanks for another great workout. I’ve been using your site from about a month or so before your daily workouts started, following each workout as they appear. Before this I lapsed my training but now feel fitter than I have done for ages, and also much happier and healthier too. They’ve also benefited my work as a farmer which can be pretty physical at times, wrestling my sheep that weigh about 80kg! You guys really have made me turn over a new leaf of discipline and fitness, thanks so much!

Zuzana, I noticed that you in the end of every video tells us the time of your completed workout. Does it really matter if I do it in 10min or continue working my butt off and complete it in 45min? Will I get quicker in shape if I train 1 hour, doing my best, than if I train 22min?

Hi Guys,

I have run into a dilema. Having followed the routines (+ my own 20 min weight work afterwards) for almost 2 months now I have reached a pretty good level of fitness, having been in pretty good shape to start with. The problem is this, as my fitness has increased my ability to “cheat” effectivly has also increased resulting in dramatic time drops. After taking almost 4 min out of Z on the “Perverted” workout I realized that while still an awesome workout, most of the streanth benefit was lost in that 4 min. So I have decided to stop competing time wise but concentrate on doing each excercise the very best I can, much like a Bikram class and use Z’s time as a benchmark of the fastest I should be. I also know from Bikram that my cardio workout will also increase with this effort.

Am I on the right track? Thanks again for everything.

ES

PS, In the spirit of the “Rocky” movement going on here I abandonded my weight bar and started using a big ball of marble (wife calls it artwork, shhhhhhh) that weighs about 50lbs for my weight work, it has a hole that I stick a plunger handle through.

zuzana awesome work pls do more jumprope cardio videos. ya amazing. u look beautiful as always but i like the other blonde more on you. i feel like this color looks too ashy and doesnt brighten up ya complexion like the other color.

also frederick is such a cutie

Ahah Zuzana, Michael Jackson would be jealous of the second picture!

sorry for my previous comment, my questions were a bit vague ;). Here they are again:

-could you please tell me how your day to day meals look like? Breakfast, lunch, eveningmeals and snacks in between, I would like to know what is the best food.
-And I want to lose overall weight, and especially wanna build a strong abdominal core, like yours ;). what are the best exercises for getting this.
-My next questions may sound stupid to you, but I was not sure about this. How often do you workout? Are you doing 1 workout per day, or several? And so, maybe in what combination.
-How long, from my point, do you think it would take me to be able to have a flat stomach?

I love your workouts :) I was just wondering do you still show the full list of workouts somewhere with summer fit, upper/lower body workout etc, i can only seem to find the daily workouts and ab torture ones

Heidi

Awesome workout! I finished it in 26 minutes and 50 seconds. I am sweaty and feel good. I have to get use to jumping on chair for step ups though. I jarred my kneck a little doing it and I think it’s because the movement was controlled because I was nervous, but I did it and awesome job!

Damn. I almost gave up at the middle … but I did until the end.
My time was 19min and 38secs.
But I did it with 5 explosives push ups and just 20 reps of Jump Lunges.
Great Workout. Thank you very much for share.
I have a question: Does your husband/partner does that workouts too? or he does something else?
Thanks again.

Hi~
It took me close to 30 minutes to do this workout. Most of my time is spent rewatching the video and looking at the photos to make sure I am doing the exercise correctly. My second set went by much faster than the first set. Thanks for sharing your workouts….I am more out of breath and sweat more than when I run 5 miles!
*smiles*

Zuzana – Have no fear about the satanic numbers thing — it’s just superstitious mumbo jumbo. It’s certainly not proven by science — no scientist has used the scientific method in a science lab to run a scientific experiment that made “Satan” appear. There is no reason to live life in fear of such artificial human constructs as “Satan” that have no basis in scientific fact.

I’m one of those ‘new visitors’ and I’m amazed to learn this one workout is the extent of your training. Thanks for sharing. You’re is making a difference.

You are such an inspiration!!!! I am going to hit the gym and try it out now. I’d say I am in pretty good shape save for some fat here and there. I am a capoeirista and have been doing Capoeira for about almost two years now. I feel that i need to do more strength exercises and more cardio so I can play Capoeira for longer periods.

Take care and keep the workouts coming!

oh, girl
that was damnly difficult
I did 20:13

i’m dead!

wow Great Workout!! Sweating like Craaazy….very Challenging…loved it!

60 right leg
60 left leg
push ups
60 right leg
60 left leg
push up
chair jump and 5 each leg
push up
jump lunges 30x
elevated press 5 each leg.

2 rounds of this?

I’m confused…It took me 10 minutes and 58 seconds to do 2 rounds… (I almost spit my heart out)

was it 2 rounds or? more?
The only difference is that i do not have a jumping rope… i just jumped as if i had one.

tanks

….those jumping lunges are killers but I am loving that burn. i am not used to jumping with a rope, so I spent a lot of time to finish 60 reps :-(

i also like this workout because the order of exercises focusing once on upper body and then lower body which allows time for one part of the body to recover whilst working out other part ;-)

? in regards to Stretching:
I exercise in the morning, is it okay to do my stretching later at night when I have the time as I have a toddler and cannot stretch right after my workout. Thank you!

i am SHAKING and SOAKED. Completed this workout in 18 mins. Those last set of jump lunges my legs almost gave out. Amazing workout, will be doing this one again soon! Thanks so much again Zuzana!!! You are unbelievable!!

Thank you guys for everything. Really. Everything. You are amazing. This whole thing really works. I tried another options to do some sport or aerobic or something to lose weight, have a good shape and keep fit but what you are doing Zuzana, is really amazing.
I guess you already know this, but I thought I have to tell you and say thanks.. :)
Eva

I completed this workout in 33mins. i just wanna say in response to all the ridiculous times like 10mins or 13mins…It is impossible cos no matter how fast u do everything else, the chair step ups need to be done 10 times in each round and that will eat up your clock so ppl please read the instructions WELL.

omg! i beat zuzana by a few seconds. however, while zuzana was kicking ass and taking names, i had to modify every exercise :( but like she says, it’s important that it’s intense for YOU! i didn’t have a jump rope, so i just pretended. for the explosive push-ups, i couldn’t get high enough to clap, so i did regular military-style pushups. for the jump ups, i didn’t jump on my chair. i just couldn’t bring myself to do it X.X i just stepped up everytime. for the jumping lunges with touchdown, i could do the touchdowns for a few of them, but other than those, i only did regular jumping lunges. and for the pike press, i just did regular pike presses. so i believe those modifications cut down my time a LOT! but i did take several breaks (ESPECIALLY during the jump ups) so those definitely added some extra time. well, i’m extra sweaty now and really wanted to give up and throw up in the middle of it (i had a big meal right before….never again). i’m glad i did everything though. 22 minutes 21 seconds.

16:21 after doing today’s Wow Body workout in 15:09
I loved both routines, I feel great. Thanks, guys.

OMG!!!! Honestly… I hated everybody while completing this WO…. was gasping for life… it was one of the hardest WOs I ever did from this site….. I even wanted to give up after the 1st set but I politely asked Brutus to step out & completed it. BTW the 2nd set seemed to be easier. I’m glad I did it. My time is 22 minutes 07 seconds. I totally recommend this amazing cardio killer WO!!!! I did it after the Bodyflex WO that was aimed to the ABS but survived :-)

And of course a burpee for Erin! Hope you feel better. Waiting for your video updates. And especially from your wonderful children!!! I hope my girls would compete with me one day))) my 1 year old daughter was trying to skip today watching me doing one leg skipping))))))