Hi Everyone,
Here is the third workout that I have promised. I would say that on the scale of intensity from 1 to 5, where 1 is and easy workout with a little bit of sweat and 5 is a workout that makes you regret the day you were born – this routine was a 3. Yesterday’s workout was a level 5 for me, but unfortunately (or fortunately) you were spared this workout, because our video got screwed up.
On a side note, our aunt sent us this EXERCISE ROUTINE FOR PEOPLE OVER 50
1. High Knees with Jump Rope – 500 skips
2. Leg Lift, Star Crunch, and Butt Lift as one exercise – 30 reps
Lay on your back and lift your legs up keeping them together and extended. Make sure that your lower back is pressed into your exercise mat the entire time.
Lift your shoulders off of the mat reaching with your arms forward and open your legs at the same time.
Bring your legs together, put your arms on the mat beside you and lift your bum up just a few inches.
3. Jump Rope Jacks – 500 reps
These are just like jumping jacks, but with a skipping rope. Every time your feet touch the ground counts as 1 rep.
4. Side Plank Lifts – 25 reps on each side
Get into the starting position as you can see it on the picture above.
Lift your hips up to get your body in a straight line. Try to engage your abs as much as you can.
5. Scissors with Jump Rope – 500 skips
Every time you touch the ground with your feet counts as one rep.
6. One Leg Bridge, Leg Lift and Toe Touch as one exercise – 25 reps on each leg.
Get into a bridge position and stretch one leg out shifting your weight towards the other leg. Lift the straight leg up and point your toes towards the sky.
Bring your hips down, flex your foot, lift your shoulders off of the mat and try to touch your toes. This counts as 1 rep. I did 25 reps on each leg.
Enjoy the workout and have a great weekend,
Zuzana.
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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
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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!!!!.
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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
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!
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.
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.
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 are one dedicated person! hehe
Great job =]
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!!
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
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.
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
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.
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
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.
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.