BodyRock.TV

Thanks for the workout! I was wondering, what brand/kind of jump rope do you use?

nice color hair! ;)
I want to know your opinion please, about:
I take everyday a yogurt at 18:00pm or in my breakfast, it’s god this?
or is better take the diet version? or change it for milk? or just eliminate it from my diet?
please tell me what to do about it!
THANKS ZUUU!

and do you drink yogurt and milk often???
byebye :D

Hi Katrina,
Our jump rope just broke :( so I don’t think I want to recommend it to you.

Hi Mag,
We don’t eat the diet version of anything anymore because it tends to be full of artificial sweeteners. Both Zuzana and I enjoy yogurt, but we don’t really eat it very often. We drink 2% milk but mostly just in our tea and coffee or with our oats. We have been trying really hard to drink water as often as possible. I hope this helps :)

WOW!!!..50 pound potato sacks on each arm!!! I got to see a picture of that! What do you do with all those potatoes when you are done?

This looks like a great ab workout that I can fit into my workout every other day. Thanks!

Happy Holidays to you and your family!!!
Brock

thanks frederick! , and yes of course that helps! :)
I will do this workout right now!!! bye

love ya house..looks lovely! and i love when you do tutorials with the rope. i wish frederick popped in more in the videos! you guys r too cute

I’m up to 2 potatoes in each sack! I’m really super strong, though. 500 high knee skips! You’re crazy!!

Hi Zuzana,

I’ve got a question. Does sweat really matter the most in working out? That’s my main goal when I work out and I get very disappointed when I don’t sweat that much. If I’m not dripping sweat, does that mean my workout wasn’t really effective? I researched this on the internet but I couldn’t find an accurate answer. I don’t know what to believe from the people who answer. They could be 500 pounds for all I know! LOL Thanks so much if you could help. This question is really important to me because I wonder every single time I work out if I’m going to see results based on sweat.

Happy Holidays to you and Frederick!

- Brianna

32 minutes was my time!!!!
great workout i love it!
thanks again zuzana and frederick

is that a joke? only the potato sack or with potato in the sack? i almost believe it until to the end, it said “put a potato in it”? is this real? or joke? :P

Zuzana~
I have searched this site over and over in hopes that I didn’t have to ask you this silly question. I have tried multiple different eating habits (not going to say diets). Will you give me an example of what you eat on a daily basis? Just list what you eat in order for one day. I know you say a carb and a protein, small portions 5-6 times a day. And I know you drink lots of water, and I do too. Or direct me here on this site to where I can find this info. If I have a menu, it helps me visualize better…crazy…I know.

Thanks so much for your workouts. I can not believe how sore I am after these exercises and no weights are involved. I LOVE your routines. I get your videos late in the evenings, so I am a day behind you!

Hi Zuzana and Frederick,
The potato sack exercise routine made my day, thanks for the laugh!

Watched the video today at work. Bought the jump rope after work and did the workout. This is probably my favorite. The exercises seem to be good for both my abs and a sometimes sore lower back. Thanks so much!

That potato sack “exercise” was funny. I wonder how many will “get it”. I’m laughing while I’m typing this. I think it’s sooooo funny.

I would like to see you on the cover of Oxygen Magazine.

I live in a small community and my gym recently closed down, so I had to think outside the box, and then I found you. I do not believe I have logged off of your website since Dec. 07, 09. lol, I cannot believe how informative you are and that fact that I can fit you in my budget is “priceless”. Thanks for the last two weeks worth of workouts; I have been having a blast!

What will Zuzana come up with next?

Hi Zuzana and Frederick!

I was thinking that it would be fun to have an Abs Challenge for the new year. Probably lots of people set goals but don’t stick with them, and this could be a fun and friendly competitive way to stay focused on the target :)

HI, i don’t know where to start…
but first: excuse my English =P
and then… you guys are great!!
I’m from Mexico and i started to watch your videos a few weeks ago, and i fell in love with this page immediately. i don’t do the workouts like you, but i take some exercises and put it into my routine, and it works great!
thanks for everything, i’ll be watching you… well… i just can watch zuzana… hehe
see ya!
sigan asi! ( do you speak spanish??)

Hi Zuzana,
I’ve been trying following your site for a **month*** now (WOOHOO!). I admit I can’t do all the crazy things that you do.. it’s just too hard sometimes (like that other day when you did the dynamics push ups.. uhh, that’s cruel. I’m still struggeling doing proper push ups, so dynamic push ups were just impossible)… but nevertheless I’m trying to complete an intense workout every day even if I have only half an hour to spend on it… and I feel like it really changed my life. and I enjoy every second of it – before excersize, during especially and of course the after :) my hands are starting look the way I want them, my thighs and I want to thank you! so much! THANK YOU!

24:09! Those side plank raises are rough! Today’s awesome accidental discovery was that “It’s Raining Men” has the perfect beat for jumping jacks. (I don’t have a jump rope so I just pretended I was swinging one for the raises, did actual jacks for the jacks, and swung my arms a la Nordic track for the scissors. That works, right?) Um – can I ask about your sports bras? Where do you shop for them? I like cute sports bras because I’m not very big at all, so fashion is more of an issue than support. Ideas? Thanks again. You guys are great! I hope you have a really fun and relaxing Christmas.

x

Aw man!! Don’t you hate it when your jump rope breaks?!! This kept happening to me with the speed jump rope I bought from a sporting goods store and it was so aggravating because it happened in the middle of my workouts. Arrgh! I exchanged the jump rope TWO times and it recently happened again. So, that’s THREE jump ropes that broke on me.

I was about to pull my hair out UNTIL I finally found a speed jump rope that is great quality and at a great price!! The design is excellent and ensures that the jump rope will not break. The length is adjustable. It’s lightweight and very fast.

Here are two links to the online merchant for anyone who is interested: http://www.buyjumpropes.net/Super_Speed_Jump_Ropes_p/013boxerstrainingjumprope.htm or http://www.buyjumpropes.net/Cable_Freestyle_Jump_Rope_p/008%20cable%20freestyle%20jump%20rope.htm

I have the Boxer’s Training Jump Rope. I chose to purchase it over the Freestyle Jump Rope because it can be used outdoors. Here’s a list of the pros/cons of each rope to assist with decision-making: http://www.buyjumpropes.net/Which‘%3Ehttp://www.buyjumpropes.net/Which_Jump_Rope_to_Choose_s/31.htm

@ Frederick & Zuzana, I believe they ship internationally! (If not, perhaps a family member or friend in Canada can purchase this for you and after receiving the package in Canada, can then send it to you in Malta.)

Also, to everyone who is jump roping, here are a couple things about jump roping to keep in mind:

(1) adjust the length for your height: The length of the rope is important, especially as your skill develops. If the rope is too long, it will slow you down. In addition, this basically means that it’s not suggested to share a jump rope unless the people using it are the same height (or within a close range). On the other hand, if it is too short, you’re going to end up tripping yourself.

(2) As your skill increases, you really want to avoid hitting the ground surface with your jump rope. Essentially, the jump rope should barely graze the ground or not touch the ground at all. Not only does this help facilitate increasing speed, but also, the jump rope will be unlikely to break in the middle from wear-and-tear. This is another reason why it is important to buy an adjustable jump rope because as your skill increases, you will want to shorten the rope at bit (again, be careful not to shorten it too much).

Anyway, I’m now a jump roping enthusiast. Zuzana introduced jump roping to me in one of her Tabata routines and now I can’t get enough. I recommend it to all my friends/family because it’s such an effective cardiovascular exercise.

:D Peace

hi Zuzana,

i was looking for a good cardio and you gave us one. i’m gonna burn some fat. i’ll let you know how i feel afterwards.

later, LisaG

Hi Charlie,

i got my bras in Lululemon.

Hi Tanyab,

thank you for the nice comment :)

HI Marsha,

read the most recent articles from the Diet category, where Frederick talks about real food. Things have changed and I don’t care about the ratio of carbs and proteins in my diet. I stick to fresh food like vegetables, fruit, whole grain bread, eggs, poultry, nuts, but also cheese and milk. I cook from this type of food and I stick to small portions that’s all. Think of how your grandma would cook or prepare food.

hi again
how are you today? i hope iam not makes you tired but i want to ask you smt
before pregnancy iwas 64kg and 1,78 cm as i have told you. Now i am 69kg 1,78 cm do which kg you think for mw is better for me? i must say to you that in the pas 64 kg i was like anorexic to tell you the truth my mirror says thts iam ok but i hate my belly i have no breast and as you can imagine my belly looks bigger than it is
i ll try to change my sessions as you told me
can you advise me more how to do my sessions or my diet to change my body
i havent cellulite my body is perfect by the way
thanks for the advice
see you with new excercises
bye

hey

so i did the workout and it took me 40 minutes because of the first abs exercise. it was quite hard for me. i was trying the whole time to keep a good form. now i’m dreaming of a good shower. hehe

have a nice day, LisaG

ps: frederick is really good looking, you’ve got good tastes. LOL
XoXoX

I am horrible at jumping rope, so I talked myself out of doing this one. Now I am irked at myself and am doing it tomorrow if it takes me all day! Can’t wait to add the first ab set to my Functional Fitness Class. Students have been asking me where I am getting these ideas, I am giving you full credit. Thanks Again!

Oh yeah- you guys should make up t-shirts and all that, Zuzana wears cute stuff. I can’t get enough workout shirts.

Hi Zuzana,

I want to share with you an ab exercise I like and think is quite brutal. Get into a plank position with a towel or some other fabric under your feet (one for each). Then use your abs to pull the knees towards your chest. You can also pull one leg at a time to the chest or mimic leg breaststroke swimming movements. I usually do one after the other. You can also pike, i.e. keep your leg straight and pull your feet towards you hands, focusing on letting the abs do all the work. You can also probably use you rings for this exercise if you have some way to secure your feet in the rings.

Hey Zuzana,

I am following your workout routines since quite a while now. And I really appreciate you for giving tipps and advice on how to become fit and healthy in such a simple manner. Eat well, and workout on a regular basis and you do not even need any equipment. Great! Love your spirit!
Here is something that might be of interest for you. I noticed that you drink a lot of water of water bottles. But did you know they contain more hormones than glassbottles that might affect your metabolism? Have a look at this link or find more via google:
http://www.sciencedaily.com/releases/2009/03/090326100714.htm
http://www.springerlink.com/content/515wg76276q18115/fulltext.pdf

Greetings from Germany and keep up the good work,
Annika

Hi Cherry and Zuzana,

Cherry of course it’s a joke! A really old one, but non the less funny. At least it got me.

Hey Zuzana, I can lift two 100 pound potato sacks myself…but once you put a potato in each it’s pretty hard! 8-) Of course my potatoes all weight 100 pounds each! 8-) Got you! In case you doubt me folks…you see 100 pound spuds coming out of Idaho all the time! Why here is a really really big one from a postcard: http://2.bp.blogspot.com/_Goq-dujHBA8/RZoyYXCsZ7I/AAAAAAAAAcE/yuTtGyopqIo/s400/id_patato..jpg

–Chris

Exactly 31 min! It was very intense for me! Number 5 for sure :D.

Best,

Tina

great work out! Love the cardio abs work outs you do!

I finally figured out how to access your updated videos on my new Ipod Touch

FREDERICK I like it when you film from “above”, it helps me with seeing her form, position, ok ok I’m sure the guys dig the certain shots (ur proud of her), but it helps me “see” how to do the moves. Thank you!

JUMPROPE, do i wow them at the gym with jumping jack jump ropes! took a bit of practice, but I’m getting there!
I found a great steel “weighted” cable jumprope off line, it has ball bearings, this sucker wont break and it’s fast!!!!

thanks guys U Rock!

hi again Zuzana
i want to ask smt do you eat any bread at all? can youtell me somethng about your diet please? what about your body fat
some day i went to measure my body fat and the doctor said iwas 22% and my metabolic rythm is for 18 years old woman i am 37 y old and i am smoking pretty hard
you told me to change my sessions in 5 times a week for 20 min and i changed i hope i will see results in my belly that is my problem not big but i hate is cause my breast is not for a 37y old woman but for a 17 girl
my legs and my rest body is ok not fat at all and my doctor said that i have 3% fat only in my belly the rest body said is no fat at all
please tell me what to do except the advice you gave me i do your exercises for hands, belly ets
see you soon
bythe way you are great if you were here i would for sure asked you to be my personal trainer last year i had one like you really tough but now she is left for another town away from me pity!!
ok!! see you soon i guess!
bye

Hi Frederick and Katrina,

I asked Zuzana a while ago what brand of jump rope you guys bought and she could only remembered that it was from Walmart, but Wally World seems to be out of stock online.

Bade mentioned a not to long ago an alternative source for jump ropes: http://www.buyjumpropes.net/ProductDetails.asp?ProductCode=013BoxersTrainingJumpRope&CartID

And I’ve heard that these don’t wear out: http://duvide.com/

I’m still searching for a really good jump rope that doesn’t break or get tangled.

–Chris

Hey u two,

i just wanted u to leave a note, that i really enjoy your website, it’s so nicely and lovely done. And for me your workouts are perfect – i was sick for quite a long time so i’m out of shape and want to get fit again. i just wanted to ask how u work out daily – is this daily workout the only thing u do? or are u running or sth else as well? thanks for your site :)

bye

martina

Hi Bade,

I didn’t read your post before replying to Frederick and Katrina…

–Chris

Hi Zuzana,

Thanks again for another great workout, I’m very busy today so may have to wait until tomorrow to tackle it.

I have a question though. I really enjoy the skipping but, being very uncoordinated, have a lot of trouble doing the scissors skips – they’re something that will take some more practice. What difference would it make jumping with both legs together? Would the cardio benefit be the same?

Best wishes,

Niko

Thanks Zuzana,
I just finished the work out it was axcellent. 36 minuts. i was afrid from the skipping because i do not how to skipp with the rope, so i skipped like you did but without the fope.
can you help me with an advice how to learn to skipp with the rope. the only way that i can do is two jumps with the legs and one turn of the rope.
Thank you again for your wonderful workouts.
Tali

Zuzana, you are such a girl :)) going on about your six pack :) hehehe at least I am not alone ;-) love the workout.

Very cute joke :) I will send it to my parents :) All the best to you guys!

Hi Zuzana & Frederick,

Terrific workout! The jumping jacks really kicked my butt. My time was 31:55. I kept messing up on the first set of high knee jumping jacks, but I kicked butt on the jumping jack jacks. I did at least 300 of those w/o messing up!!!

In my exercise log I write down the difficulty level each day, I know you gave it 3, but I’m gonna give it a 4 cuz those jumping jacks were killers, in a good way, of course! :)

Thank you once again for an awesome workout!!

Ruth

I wanna thank BADE for the jumping rope suggestions! I think I adjusted my rope just a little too short maybe, because I do trip over it sometimes, and it feels like I have to hold it in a certain way so that it doesn’t trip me or hit me in the head… on the other hand, my rope hits the floor when I jump, hopefully that will lessen with skill…

Oh, and I meant in my last post that I messed up a lot on the high knee skipping, lol.

Anyway, I’m sitting here all sweaty reading everyone’s posts and now I’m cold… off to the showers for me…

Happy Holidays to everyone!

Ruth :)

Hi Zuzana and Frederick!

Thank you for awesome workouts and articles. The first set of ab-exercise was brutal.
I have been following your routines for quite a while now and I love them.

Does it matter what time of the day it is best to workout and do you recommend anything special to eat prior or after a workout routine?
Greetings from Iceland ;)

Anna

Hello from Croatia
I really love your work, I’m doing your exercises regulary, sometimes i mix them if they are too advanced. Can i make a suggestion and a plead, please make some yoga exercise video.
Thanks for everything

Looks like a great workout! I can’t wait to do it today! Another great ab exercise, but you do need a slick floor. Get into a plank position and have a towel under your feet. Walk with your hands, staying in the plank position and pull the towel. Try to keep your hips parallel and not moving too much. You can end by pulling in your feet, lifting hips up and go again. You can also just keep pulling the feet in. You want to make sure you keep your weight on your hands and lift your but up, so your legs can come under you. At the gym, i like to use a 10lb plate. If you’ve never done this before, you should start with just the towel or a smaller plate. Try to go a good distance, or work your way to walking on your hands for longer time. Enjoy!

-Heather

hello, i found this website to be amazing!…my only problem is that for myself…i get into a workout schedule and then slowly loss my motivation because i do not see results…..lol i need help…

Hello Zuzana.

Great workout as always :)

I have four questions:

1. How many times per week should I do my AB’s?
2. Is it ok if I exercise 2 times a day? For example in the morning, and afternoon.
3. How many times per week should I do cardio training?
4. What is the best time for cardio?

Also you should make some webshop with bodyrock shirts, hats, etc. That would rox! :)

Thanks!

Christian.

Hi,

Nice haircuts!

Going to try the workout now, my bet is 35 minutes in proper form…

Doing it without the jump rope though because I keep getting tangled in it when I do anything but “regular” jumps.

Happy Holidays!

Dear Zuzana,

Do you think you could put the intensity of the workout in each of your titles? (like 1-5, 1 being a light burn and 5 an all out workout) That would help me a lot in how i arrange my workout schedule.
Thanks for everything!

-Marianne

Hi Marianne,

good idea, I will start to do that.

Hi Martina,

the daily workouts are the only workouts that I do and I update with them on a daily basis. Usually I do 5 workouts a week, so if I don’t update with new workout it means that I didn’t do any.

hi again
sorry to bother you but can you see my message and try to reply for me please?
thank you

Hi Katia,

I don’t know what other advice I could give you. If you want a good exercise program, then try to follow my daily workouts. You can also read about my diet in the Diet category. It takes time and a lot of effort to get in shape, so don’t lose your patience and keep going.

I agree with Tanyab….you should get yourself on the cover of Oxygen magazine and submit a feature for a “no equipment workout”. My bet is that they’d accept Frederick’s excellent photography since they probably won’t go to Malta to do a photo shoot! All the best to you both this Christmas…my family and I are off to Cuba tonight – where I will TRY to not work out every day :) PS….loved your Crazy Monkey Workout…those Monkey Squats are so much fun and effective!

Update:

Time was 30:51 and I didnt finish the jumping jacks as my knee started to hurt :/ only did 200 of those.

I thought I had good abs but the first exercise killed me! I did 15 and then had to stop after each one because it burned!

Thanks for the pain :)

ok thanks Zuzana i have tried many workouts dou done its great
thanks bye

[...] the original post here:  Ab Blitz Workout | Fitness Advice, Workout Videos, Health … Share and [...]

Hi!
I visit your website everyday (but never left a comment so far) to find inspirations for my workouts, thanks to you I fell in love with burpees, never imagined they have so many combinations and can be so effective :D I don’t usually do your full workouts (I prefer 2 series of 10 exercises for diffrent parts of body), and my today’s favourite is “Leg Lift, Star Crunch, and Butt Lift”, great exercise…
Good work guys :)

Ahoj Zuzano.Začal jsem tě pravidelně sledovat teprve nedávno.Zase to bylo skvělé cvičení.Náročné,ale zábavné.Zjišťuju že i když cvičím už hodně let tak takhle zábavný doplněk k mojemu posilování mi chyběl.Zanedbával jsem kardio,protože nemám tolik problém se spalováním tuků,ale určitě s tebou začnu cvičit pravidelně abych se dostal do formy po všech stránkách :) Přeju ti hodně úspěchů a dobré zdraví.Těšim se na další SUPER trénink :)
Radek

Ahoj Radku,

dekuju za ten hezkej komentar :)

Hi Zuzana!
I just want to commend you on the information you put out there about fitness and nutrition.
The ‘truth’ about what ‘really’ gets you into shape is very simple:
Work smart & hard, stay consistent, eat clean and watch your portion sizes.
But some people look at you and assume you MUST be doing some crazy stuff to look as good as you do.
I really believe that your web site is ‘breaking’ through all of the ‘false’ information and fads about what people think gets them into shape. I know because you’ve changed the way I think about fitness and it has changed my life in so many positive ways.
I feel so fit and strong and looking good is just something that ‘happens’ from living this life style.
There is so much confusion out there and I commend you on doing your best to share with us the truth……and the truth is so simple: you just have to do it, live it. :)
Thanks again for all you do!

[...] Excerpt from:  Ab Blitz Workout | Fitness Advice, Workout Videos, Health … [...]

Hi zuzana ! I think the rope really slow me down but I have arthrochalasis but not severe causing shin splint. So when it’s getting to rope training I have to slow down and be relax not to be injured. I did 36min 34 sec.

Is there any trick you could have to reduce strength of impact each for each jump ?

Thanks

Hey Zuzana and Frederick,

Happy Holidays to the both of you!I thought the workout today was Killar! I have A Question i was talking to my brother in law this morning and he was telling me that then working out you should try to do as many exercises Bare foot to build the foot muscle?So do you know if thats true? also when i went to this outdoors hobby and sport shop when looking around i came across these shoes that where shaped just like a foot and you can where these shoes to do alot of sports there funny,have you heard about or have seen these shoes?

Jennifer

Hi Zuzana!
Love your website and I think you and your exercise routines are cutting edge! :) I’m from Antioch,CA. USA. and I’m 46 and I’m overweight I weigh 290lbs! I’m 5′ 9″ and I think my ideal weight should be 180 lbs. I’m just starting out and I was wondering what can I eat to rev up my metabolism and not feel so hungry all the time? :( I’ve been battling the bulge since the age of 13. I’m a single father of thre kids ages 16,13,9 and they don’t like me being fat. Any sugestions you have would be appreciated. Also I think your husband is the luckiest guy on the planet! :) Hope you and yours have a Merry Christmas and a Happy New Year.
Mike D. USA

Hi Zuzana! I’m sure you must know this already but you are great, you inspire me to be better and train harder and that is wonderful.
I did this workout and it was great, but to complete all the reps I did it twice but at half the reps each round. I’m a runner and I find that my hamstrings really started to seize up on me, especially doing the one leg bridge leg raises and toe touch. Do you have any suggestions on how I can overcome this? I know I have to stretch do you have any suggestions?
Thanks a lot.
Celina

hey,
well i like to look at the comments tht other pple leave,but why r certain peoples’ names are highlighted in pink like urs? is it because they have a website too?
i would really like to know :)

d

[...] from: Ab Blitz Workout | Fitness Advice, Workout Videos, Health … Share and [...]

Hello Zuzana and Frederick.
I just wanted to let you know how much I enjoy your website.I don´t leave comments too often but I have been visiting your site for half a year already. You are truly an inspiration and I just love the workouts. I am definitely on my way to getting that elusive six pack( nothing I ever did on the gym, even watching my diet worked like this) thanks to you!!!!.

[...] here to see the original: Ab Blitz Workout | Fitness Advice, Workout Videos, Health … Share and [...]

The jumping rope was a killer! Wow, I was sweating so much. I love the first abs exercise, it burned. I did all exercises, but think I need to watch in the mirror on the side planks to make sure my form is correct because my ankle and wrist were hurting. I split up the reps to switch sides when it was burning too much, but got them all in. This is a killer work out! Thank you!
Lisa :)

hey zuzana!
i ♥ ur site.. .i come from germany.
So..i have a question:
Can i use instead the skipping rope my treadmill (or just run?)??
sorry:)
pls write back…

best vanessa ♥

earlier today i finished this workout in 23.:58. good cardio. And Thanks for creating the best workouts i think i’ve ever done.

Hey!
I was wondering,How you keep motivated? i absolutly love your videos they are soo helpful. I find them very helpful, but my motivation is terrible.
You are a very beautiful and a inspration.
Thanks for the great videos!

How d,

Try moving your cursor over the purple lettering and hitting one…

Like mine will take you to: http://www.flickr.com/photos/41740772@N06/?saved=1

Where I show how to construct some DIY Clubbell like clubs.

–Chris

I give this a 4, those Jump Rope routines took effort on my part because of the knee pain but I did alllllll of them. I did 40 of the One Leg Bridge One Leg Lift and One Toe Touch exercise,because I liked it and I need ab work. I did only 4 of the Side Plank Lifts with arm extended and completed the rest on elbow due to an old injury on my left forearm from lifting patients on a gurney when I was an emergency medical technician with an emergency ambulance company. I’ll be including this workout as one of my to-do’s when you’re on ARD.

i was just wondering if it mattered if i did some of my favorite exercises of yours more than one day in a row when i dont have access to a computer if it would have the same effect as doing different ones everyday

Hi Zuzana,

I completed this workout in 27min & 20sec. I had to pretend jumprope cuz I don’t have one yet so that definately made a difference in my time. Thanks again for a great routine!
I’m so stoked cuz I can finally see my abs and I’m telling everyone I know about your website cuz its such a great motivator!

My inspiration,
Audra

I am still fumbling with the jump rope and beginning to wonder if it is me or the rope? There is just no way I can do fancy footwork without tripping so I had to stick with regular style all the way :( but I am doing way better than when I started a couple weeks ago when I could barely get through 5 hops :) I did 30:05. Even thought I saw a wee 6 pack at the end perhaps but nothing like yours, sadly. A question for you: I have a leather jump rope and I am wondering if one size fits all and do other kinds hurt less when you fumble? The leather is like getting lashings on the forearm and pretty painful given my klutz skill level.

zuzana, do u think it matters if you’re wearing sneakers or are just in socks when u exersize? cuz i always workout in my socks:)
i know it’s a stupid question,but does it affect the result of the workouts??

thanks a lot,
d.

my time was 37:52, but I did 30 of the last exercise on each leg instead of 25, and I misunderstood the reps for the jump rope jacks and did double the reps. On top of that, while I was going up and down the stairs in between exercises, the wind closed my apartment door, and I got locked out. I’m glad I was able to finish my workout though :)

You’re totally amazing and became one of my stronger motivation for training, i’m playing your videos and do the activities it work perfectly- thanks for that. And i want belly muscles like yours:D

Zuzana, you are simply great! I have been following your workouts for the past few weeks and I see some good changes in my body! I admire you and thank you so much!!

Hi D,

that depends. I think that it’s very individual. It would be probably more natural to workout bare foot and many trainers do that. I don’t mind to do some exercises bare foot, but not all of them – especially when I am jumping.

k cool!
thanks zuzana :)

Hi Zuzana, I really love all your workouts. I have a question, my sister is like a super fitness freak, and she’s got great stamina and shes lost alot of weight since she was 18. shes 21 now. She’s fit everywhere except her lower abs. She seems to be losing fat from all over her body except her lower abs. She increases the intensity of her workouts to no avail. She eats right and exercises about 6days a week. what could be the reason for this? and what can she do to overcome it? It’s like a problem spot. someone suggested surgery because some fats are so stubborn that you cant ‘burn’ it :S I dont think that sounds right.

Phew! I really felt my buns working on that last exercise. THANKS! =)

Hi Zuzana
i loved this workout..i just finished it and my time was 37:34…omg 500 jump rope skips!!! That was soooo tough! :-)

Hi! First of all thank you for this site.
Suzanna your body is perfect!
So thank you for “Leg Lift, Star Crunch, and Butt Lift as one exercise”. I’m training my abs for one year nerly everyday and I know many exercises (I think you know all of them) and my trainig of abs is really hard (noone in my Gym can train with me abs, beacause it’s hard for them(fitness instructors also)). So today when i’m tryed to repeat this exercise…it was cool beacause i understood that it’s really effective. 3 time with 30 repeats was really hard for me)))
Suzanna thank you for this site!
Your body is beautiful!

And also i’m interested how long did you train your abs, and how much time for week you train your abs?

Christian Says:

1. How many times per week should I do my AB’s?
2. Is it ok if I exercise 2 times a day? For example in the morning, and afternoon.

1.Christian i’m trying to do abs everyday (today i had 2 trainings and every train has workout with abs). And i think it’s normal because you can train your abs as often as you can.

2.I know a man who train 3 times every day. And last year i trained 5-8 times every week. And i think it’s beautiful. Unfortunatly today i have less freetime and it’s impossible for me to train everyday. But i hope that one day I’ll start to train 5-8 times every week) Train as often as you can)
Peace!

Hi Janet,

I’ve tried all kinds of ropes (except leather). The best ones seem to be either the solid plastic “rope” ones which usually cost something like 3 USD (the one I have is from Bell) or the tightly woven rope with large handles plastic or wooden handles with bearings (usually the rope itself is black). But, you might have to experiment to find the kind you like the best.

Make sure the rope is the right length. The way I check is to step on the rope in the middle and see where the handles reach on my body. It seems best for me if they are up to your chest. If it’s to long try putting a knot in the rope (temporarily) near one handle. If it’s to short get another rope which is longer. Here is an article Zuzana wrote on Jump ropes: http://www.bodyrock.tv/2009/04/19/fitness-training-jump-ropes/

By the way, nice paintings!

I hope this helps,
–Chris

how much time it will take me to do workout to have abs? :D
pls replay~ :3
tnx

Hey! I did this one again today and beat my old time!!! I did it in 29:01!!!!

:) Merry Christmas Eve :)

Hi-I would like to know which jump you use. Can you give a brand name and a link? Thanks a lot.

Just discovered this site and enjoying the fitness and diet discussion. Could you please propose an abs and fitness programme for over 65 year olds who are in shape but with the inevitable aches in the hips, lower back etc u know the L3s and L4s.
Happy New year.

Ashok
Genève, Suisse

Hey Zuzana, I really like how you rate the intensity of the workouts now. That’s really awesome. You are so amazing!

My wife is wondering is it possible to loose a little stomach with out loosing weight in other area’s of the body…

Dear Zuzanna,

I’ve been watching your videos since 8 this morning! Its really amazing site and amaizing devotion you have here. Im a 23 years old opera singer, living in Canada, and with all the rehearsal times and practice, plus school and work, theres not much time left for workout. Its hard for me not to do anything, and not having the time as I did 10 years of basketball, 2 years of waterpolo and danced for 3 years… And im tired of the normal gyms, its soo boring. But the fact that we can do your workouts everywhere is really exciting… I will actually start tomorrow, after cleaning up the appartment LOL!.

I just wanted to know how you usually train? Do you just do the workouts that you post here, or you train in a gym as well. I just want to know how you got this amazing shape. I know its by working out, but, do you gets those abs and arms and legs just by doing those workouts once a day?
Also, should I just do one workout a day, but a different one every day? Or is it preferable to do the same workout everyday until you get “bored”…

Thanks a lot for your time and comprehension!

Rihab
Montral, CANADA

Before I watch any more of your videos I just had to make a comment, Wow haha. No, really looks like you work very hard on your work outs and you must eat very well. I wish I was that lean but I am not I do not exercise in tight circuits like you do maybe I should try to change up my routine but I do like my rut. You also do some really hard exercises too. It is cool to see a women work so hard.

Thanks, Todd

Hi Rihab,

thanks for leaving a comment. The Daily Workouts category is here for everyone who wants to know what exactly am I doing on a daily basis to keep in shape. If you start following my daily workouts and diet advice, you will notice positive changes very soon.

Diana!
I don’t know how you looks like today. But I can tell that i trained my abs 1 year and i think that in one year i’ll have abs like in D&G, Gucci and others advertisements. I believe you understand what kind of photos I’m talking about) I’m not Zuzana but i want to give you an advice: If you want to have a beautiful abs you must to train them everyday. It’s very hard and you know A LOT OF people which are instructors in fitness and they don’t have good abs beacause it’s hard to train them. But if you want- you’ll get them! First time it will hard for you…but when you see the result…when you that few peoples has abs like you… it’s good feeling)
And the second advice: every 2-3 mothes add new exercises to you abs training)
Peace!
P.S.
Sorry for my bad english, i hope you understanded all that i wrote here ;)

Zuzana,
I can’t believe you skipped 500 times each!! I can barely skip 100!!
I have some work to do! :D
I’m doing this one tomorrow, possibly with a few moderations!
Thanks,
Amanda

Hi Zuzana,

I have a question that I never got a proper answer for that:
Can I do abs everyday?

Once I’ve been told that we cannot workout the same muscle everyday (for instance, biceps) because we gotta let it rest so it can grow. If I workout the same muscle everyday, it won’t grow bigger and it will only stay fit.

I was wondering if I can do Abs everyday to lose belly fat.

One word sums it all

Ab Biltz Workout = abs crying for help lol

Thats the hardest workout ever! i even didn’t last set of skips. That skips looks like they’ll never end and that nerves me a lot. So i think i should do workout with a low rep skips or without them cause training should bring only positive emotions…

Someone had provided a link to a speed rope. I cant find it. Can you post it again? thanks.

You are one dedicated person! hehe

Great job =]

hi,

now that i have my six pack i was just wondering where do you get all ur work close ?
I just think that when you look good you feel better about yourself when you work so !! is you could email me back !!

oh and thank you for all the work outs i am 15 years old and i am a competive figure skater and this has helped me a lot to be more comfident in my self and skating !!

I had to try this again to see if my jump rope skills are improving. I still am working on regular style, no jumping jacks, hi knees or scissors for me yet. Did it 2-1/2 minutes faster :)) 27:35. Also oiled my jump rope in the ball bearings when I finished. I think this going to help a little.

Thanks for the rope tips. Glad you enjoyed the paintings! :)

I have a leather rope. I just tried oiling the ball bearings. The rope comes up to my armpits when I stand on the middle (not including the handles). I think the problem is me, much as I’d like to blame it on the rope. I am improving, but no fancy footwork yet.

Well u know how you have an image of each set or workout that you do and with how many reps you should do with the workout can you do that with each video that you have..please

good stuff; no excuses! I’d love to see photos of ourselves doing our Zuzana’s in our environments and “gyms”!! It would be pretty hilarious. Zuzana makes it looks so perfect and organized and glamorous…and for the rest of us without the camera and you tube watching…would probably make for a hilarious “candid camera” moment!!!! Think of the opportunities being wasted!

Hello, I’ve watched yours videos and I’m impressed.
If you could introduce some modeling exercises (slimming) legs, especially calves.I will be grateful.

[...] for today was the Ab Blitz Workout that I did on December 18 – you can check out the workout here. My old record for this routine was 30 minutes and 34 seconds. Today I have completed the workout [...]

500 skips was too much for me. My calfs said “Stop! Enough! So I did 1/3 less skips than you but I liked it especially scisors skipis, great for my fat thighs. Really nice and helpful workout but a little bit too much skips:p
greetings:)

Are u able to do 500 reps at the jump rope in a row? I had to stop like 4 times! If yes, you rock! :)

I guess I don’t rock :) I can do about 120 in a row.

That makes me feel soooo much better… I had to stop after a 100! Couldn’t even make it through 500 every time, had to cut it down to 200 the last couple.

Hi Zuzana and Frederick. I have been visiting your website for 2 weeks now, but never left a comment yet. I’ve been working out at my local gym for a while now but was always searching for new ideas in magazines and on different websites, but never really liked anything they had – everywhere you look it’s the all same. The first time I saw your videos on youtube 3 weeks ago, I though I finally found what I was looking for. I went to check out your website but I guess you had some problems with your server that day and I had no luck. I honestly forgot about this website (sorry) :) A week later I remembered and tried again – I am very glad I did. I read most of your posts and articles and tried quite a few of your workouts and I am loving every inch of your website! Thank you so much for all your great work, you, Zuzana, are an inspiration to me to everybody else who visits your website and those who are yet to find out about you (I read comments as well, so I know there are A LOT of people as excited about your website as I am). As for this workout, I honestly couldn’t do 500 skips in a row so what I did, I had 3 rounds instead – 150 skips, 10 crunches (l. lift, s. crunch, b. lift), 150 skips, 10 side crunches (per side), 150 skips, and 10 bridge exercises (per side) and repeated the sequence 3 times. It may not be as good as your way, but I felt that for me it was better because I did not need to make as many breaks as I would have done otherwise. Thank you again for all your hard work!

Hi Zuzana! Loved the potato sack workout!!: ) The actual workouts are great too! Thanks for inspiring me: )

Hi Zuzana! This is a first for me to ever leave a random comment on someone’s page who I don’t even know. But wow! I have been going to the gym for over a year now, done the whole personal training thing, and it was great. But you get to a point where you just want to learn more, and sometimes its hard to find new routines. Along with the amount it costs for a personal trainer. However, I was youtubing to try and find some exercies and I came across you, I just want to say that your workouts are amazing! I have just been watching a few and I am going to be trying them out first thing this week! Im so happy that I came across your website, ill be checking in all the time and I also just love listening to your blogs. I dont know if you have any of these videos, but do you think you could try and put together some really good stretching exercises to do before and after a workout??
Thanks!!! Keep up the great work gorgeous!!!!

Thanks a lot! :) I will be doing real time stretching routine this week.

This one is my workout for tomorrow. 500 skips is a lot for me, but I really want to try this, to get better with my skipping rope, I still have a layer of fat over my belly and really want to burn that off by the spring.
I have adjusted my diet as well and I am keeping track of all my work outs.
this workout looks brutal to me, i would rate it higher than a 3.

Hello Zuzana

I am soooooo motivated by your fitness program.

I am the kind of woman that has to change workout often, otherwise I get very bored.

I must confess that I laughed a bit with the fitness exercie your aunt gave for women over 50. What is she talking about? I am 59 years old and I do YOUR WORKOUT and I must tell you it’s been a long time since I haven’t felt so good, so energized!

I can’t wait at night to do my workout. Sometimes, I finish around 9:30.

I get up at 6:00 in the morning and work all day (I am an administrative assistant for a big company in Montreal, Quebec, Canada). I walk 15 minutes to work morning and night and I do your workout at night.

Today (saturday, I did the rock your body workout full body challenge).

I will try this week (when I have time) because I also have a small business, to do the 500 rep challenge.

You are a very beautiful woman outside, but also from the inside I can see the beautiful energy in you.

Bottom line, thank you so much for sharing your knowledge. I am for ever grateful.

I would love to hear from you and remember: us woman over 50 are in great shape too….Bring it on….We can handle it.

Love, peace and harmony in your life.

Suzanne

I’m 19 & weigh 160 lbs and i’m trying to lose weight. are there any tips you can give me? Also, Im just beginning; are there any beginner excersizes? please dont reply on here, for I wont be able to recieve. Please e-mail me anyone who has tips and such. k_blesing@yahoo.com thanks!

Ok, so I both did and didn’t beat my last time for this one. Last time I got 24:09, this time I got 24:23:45. BUT!!! – this time I used a jumprope (I didn’t have one last time), which is way harder than just jumping around AND!!! – I was finally able to do all those leg drops without putting my hands under my bum. So, my time was a little slower, but I feel much stronger and I think it was a much higher quality workout today. Thank you guys – I appreciate all your work so much.

24 minutes 58 seconds from the original workout with the 500 count skips. Ouch. My legs are jello!

Love your site. You are doing a great favor to everybody by sharing these workouts. Above all….I almost died laughing….reading the exercise instructions from your aunt.

All the best.

Me and my friend were arguing about an issue similar to this! Now I know that I was right. lol! Thanks for the information you post.

Wow, I feel really embarassed from this workout. It was harder for me to focus during the workout since I had so much on my mind.. and the Gymboss timer screen just faded to the point where it looked completely blank! Augh, luckily I knew what time I started the workout, though. My time was so slow, yet I did all the reps for everything. I hope I’ll significantly improve the second time!

this workout made me soooo embarrassed :( my time was 41 minutes 39 seconds. super long workout!! the hardest exercise for me was the jumping jacks. my feet and calves really hurt after just a hundred reps. so finishing 500 was quite a challenge. the ab exercises were really fun :) (i swear i have the best abs under all this nasty fat!) but i made a goal for myself: i said that if there’s a workout where i take longer than ten minutes over zuzana’s time, i have to try it the next week. so it looks like i’ll be doing this workout again. :)

i just realized that i did twice as many jumping jacks as i was supposed to do. so i pretty much did 1000…..so i am NOT doing this workout next week XD my time would have been a lot better if i hadn’t done that many jumping jacks

I did this workout in combo with the 1000 skip challenge and the 200 side plank challenge. But I took out the skips on this one and added another set of 500 at the end of it. I did 20 on each side planks, then did the leg lift/star/butt lift for 10 each, 20 planks each side, then 15 bridge and toe touch, 20 planks and so on…
11:42 skipping
12:25 abs

I also added 3 sets of 5 pullups as I am trying to be able to do 1 from a dead hang UNassisted…soon.

Nice workout

This took me 38 minutes and 3 seconds.
I wanted to give up at so many points but finished it to completion! :D
Gonna go look for another abs workout for tomorrow~ <3

29:19 – and I promise I didn’t cheat ;) Great mix of cardio and ab work. Thanks Zuzana and Freddy! xx

one day later: my abs are so sore (especially my obliques). this workout was definitely really effective!! Active rest day today :)

19min and 29sec :) I love going back and doing all of these old routines you used to make. The number workouts are probably my favorite. The non-timer ones. I don’t know why but they are hahah.
I didn’t “cheat” but I did this workout without a jump rope which probably helped a lot with my time lol. I always get caught up and end up tripping over the jump rope! 

I did this one today and completed it in 32:35. I have never done so much skipping, so this was a real challenge and I kept counting to 25 or 50 and then adding them up  because it was easier to see the end like this for me, its like I accomplished many little set goals :)

I did this today, my second time to do this one. 

My old score was 28:30 without rope. Today I did this with a rope, and my time was 32:03min. I’m so happy that now I can jump with the rope much better than two month ago! :) 

I did this today, my second time to do this one. 

My old score was 28:30 without rope. Today I did this with a rope, and my time was 32:03min. I’m so happy that now I can jump with the rope much better than two month ago! :) 

Just did this workout :) it was awesome! I finished it for 26.27 

how tall are you and what is your weight in kiloes?

I’m trying my best!!! thanks!!! 

The abs exercises should be a breeze for me because I do classical mat pilates 3 times a week as well as pilates reformer classes. We use no hands on the mat in pilates. I will try this with just my shoulders on the mat. It will make it even harder, as no use with the hands with butt lifts. Only the shoulder are on the mat. I almost have the six pack. Thanks for helping me get it.

This new mama did it in an hour but for now I’m just proud I did it all. :)  This site is amazing

Didn’t do this one for a while and I loved it in the past, Jos suggested this one on Facebook, so I revisited it too and it took me 28:50, which I am super excited about :))) My legs are dead and I still feel 1/2 of the 1000rep workout on me (especially on my upper body). Can’t wait to have a shower :)

This is really funny: I haven’t seen the post on Facebook so I didn’t know you were going to do this one after the 1000 rep monster. Guess what, I picked this for today independently :-). My time is not as beautiful as yours, it took me 29:17, but this was the first time I tried this, so hopefully I can beat this score next time. :-*

This is really funny: I haven’t seen the post on Facebook so I didn’t know you were going to do this one after the 1000 rep monster. Guess what, I picked this for today independently :-). My time is not as beautiful as yours, it took me 29:17, but this was the first time I tried this, so hopefully I can beat this score next time. :-*

Today is my rest day but I’m so doing this tomorrow. Can’t wait!

YEEEAAAAH! :)) 23:26. Sweating big time, lol. Those high knees were killer!!
Thank you Zuz :-*