I hope that you are enjoying the weekend so far. We took advantage of the beautiful weather today in Gozo and went to the Citadel in Victoria just to chill out and enjoy the beauty and Christmas atmosphere of the city. We also went to our favorite place to have a nice dinner and a drink. If you are ever in Gozo, make sure to stop by at Coffee Jubilee. Everything we have ever ordered there has been absolutely delicious. We did some christmas shopping and it is surprising how it’s possible to feel so much Christmas cheer when the weather feels like a beautiful spring day. Freddy is from Canada and I am from Czech Republic so we grew up with similar cold weather during Christmas. Having a warm weather Christmas is a new experience for both of us, but one I think we are going to enjoy.
Today we revisited the 300 rep nightmare workout. You can see the pictures for this workout here. I decided to start rating the intensity of each workout from 1 to 5 so that you have some idea of what to expect. 1 being a light workout and 5 being brutal insanity. I rate this workout a 4 on the intensity scale and I am curious to know what you would rate it.
Enjoy,
Zuzana.
In response to the video complaints, all I want to say guys is please keep the videos as they are :))
People this is Zuzana’s own personal blog. She does whatever she wants with it and if your goal is to get on here and complain or “hate”, please remove yourselves from the premises. The beauty of the internet is that you can actually decide what you look at.
On that note, I wish you all a fantastic holiday season. May 2010 bring you all you have wished for,
Here is to you Z and F and to all other positive fellow people out there.
Carla
it took me 29:35 to finish it! great workout! thank you!
Hey Zuzana
I’ve only recently started exercising and was wondering what are some easy exercises I could use to work my chest area?
Hi Zuzana,
Great site, videos, advice, etc. How about offering the videos on iTunes and equivalents for mobile devices?
Cheers,
Darrell.
By the way, didn’t you guys have a FAQ section on your website or am I mistaken? I know this is your blog and you are already being very kind by sharing your work with us and for free too mind you! But I was thinking that I often see the same questions being asked time and time again.
Perhaps you could do a compilation of FAQ so that people can go and find answers for themselves for things such as:
1- how do I lose the fat on my belly (refer to diet tab)
2 – how do I get a tight butt
3 -how do I get a six pack
4 – how long will it take me to look like you?
5 – I can’t do pull ups, what do you suggest?
6 – what does a healthy diet look like (refer to diet tab)
7 -how often per week should I train?
8 – does it matter how old I am?
9 – i dont have material at home that allows me to do hanging leg raises, what exercise would you recommend I do instead?
10 – do you only do this or are you hiding extra workouts from us? (pfff I swear this question always get my blood going ;-))
stuff like that… I know you cannot possible answer all questions and that some questions really shouldn’t even be graced with an answer, but i figured it might save you a load of time. Who knows.. maybe you could add an * or something to your exercise video referring people to the FAQ so that they might find some answers.
Ok, these were my two cents.
Cheers,
Carla
hi Zuzana
you are the best trainer ive ever seen youwere right bodyweight is better than weight
in cardio iam ok ido bike or ropping and my house has 45 stairs to go in the bedroom so as u can imagine cardio is every day 10-12 in stairs for kid, me or etc
well yesterday i done some hard push ups of you because i want to change and get stronger and today my god!!!! i did belly workouts too but that is the worst area for me i have told you about the caesarbirth and i dont want to go in the hospital for surgery for my belly i amm afraid to tell you the truth
i will try with your help to be better and fitter in my belly hands and the rest body of mine
i want to ask smt i cant pull ups at home i havent space for this thing what can i do?
i do the workout in the chair for arms if you can understand me because my english is not ok…sorry
can you help me please>!!!!???
thanks…see you soon
love katia
HI Katia,
if can’t find a way to do pull ups at home, you can buy those elastic bands in a sports store – you can find those everywhere. You can hook the band on something that will allow you to do the pulling exercises. It won’t be as effective as the pull ups, but better than nothing ;)
Cafe Jubilee?? Great place. Anthony & Alex the owners are friends of mine. Really nice people. You should try their Jubilee foods and cook them at home. Zu, can you suggest an exercise which tones shoulder mass and chest, please?
Have a wonderful Christmas
Take care
Kurt
Thanks again Zuzana!
In case you didn’t see my comment on the original page for this workout I finished in 29min 55sec and it was brutal! You’re the BEST there is! I’m also very pleased with the results I’m getting from your routines.
Your my inspiration,
Audra
To Escobar and Skip–not that Zuzana needs any help–one legged squats, a.k.a. Pistols, are a standard body weight exercise, that when done properly, are safe for the knees.
Ha ha, lovin’ the “take no nonsense” attitude to the comments board today Zuzana :)
Your workouts are great, the videos are awesome if people have so called “expert” opinions like you say, they should back them up. Also, no one said this was going to be easy. I find the pull ups hard and I’m the least disciplined guy in the world, but like you say this all comes with practice and regular application. I’ve followed your workouts for a few months now and am fitter than I have been for a long time. Just my thoughts and what I’ve experienced, hope you don’t mind me saying.
Again, Merry Christmas to you and Freddy.
Don’t change a thing everything is perfect just the way they are….Merry Christmas to you,Fredrick and to everyone else on this site!!!
Hi Zuzana :)
I’ve recently started following your videos and while I don’t exercise (yet..) I just had to say that you have the best looking body I’ve ever seen. Keep up the great videos, don’t ever change :)
LOVE this workout! your workouts are awesome and the best part is they cut my workouts down from 2 hrs a day to just 30 minutes AND I’m seeing better results to boot! Keep up the great work… I would like to ask if you may be able to post more of your recipes?
Zuzana,
Thank you for the ab workouts. I am absolutely feeling it!
Merry Christmas Zuzana!
Hi Zuzana,
I wanted to ask you for some advice,
I am getting tired of my old cardio and weight lifting sessions that take such a long time and find your intense shorter workouts amazing!!
I am used to working out different body parts separately (ex. Monday legs, Tuesday chest and back, etc). Since you have a lot of workouts and I do not want to go through all of them…what do you suggest…does every workout work on most body parts (exept for those called ab workout for example)? I am trying to classify them in some way but there are so many of them.
Any suggestions???
Thanks
HI Shakti,
all of my daily workouts are working most of the muscles on your body. Full body workouts are more efficient for fat loss – if that is your main goal.
Hello from Latvia!
I just want to thank you for wonderful workouts! Keep going!
Those one legged squats are crazy hard on the way up! Do you use your hand a bit to help you up are is it ALL in the leg? Great workout:)
:)
OK
Iam a bodybuiler
we used to do full squat in afew past years but now if you Noted that most of famous bodybuilder just do half squat but mayby that doesn’t apply to what youre doing because you’re doing it with out a weight but for those there Being overweight or Beginners i suggest to not do full squat especially with one leg :)
full squat will put alot of pressure on knee and
I was injured because doing full squat with a lot of weight in the past
Best Regards
Hey zuzana,
since you do a different workout everyday and you’re constantly changing it up, do you find yourself sore every morning? …i do. and i don’t know if something is wrong or i’m just weak or what… and btw i started working out a year ago and came across your site a month ago. i workout everyday and i do one of your workouts maybe 5 times a week? thanks in advance.
Zuzana – in the immortal words of Prince in his song, “Little Red Corvette”:
A body like yours oughta to be in jail
‘Cause it’s on the verge of bein’ obscene
LOL! :-)
Big Tex
ugh. i finished in 31 minutes and 51 seconds. this was a really hard workout–and even harder because i learned the wrong way today what 2 nights of drinking 2-3 glasses of wine does to you. it makes you want to throw up on the third round of this workout! haha.
i thought of a killer combo move for your next brutal workout–
push-up–burpee–pull-up. How about a few rounds of those followed by some jumping lunges or prisoner squat-front kicks?! i will definitely not drink wine the night before a workout like that!
can’t wait for your next workout!
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
So for anyone who can’t find a way / place to do pull ups i have 3 alternatives for pull ups.
1. use a step latter for a very easy variation
2. the side of a door but have something in front of the door so that it doesn’t move yu back/forth (i had to put something in front of mine)
3. Take two chairs and do hanging raises btwm them.
For this workout i used my door for the first time. I would rate this workout 4.7 (: i hated this workout & i never want to do it again lol. — i felt as if i was going to ‘up-chuck’, To much info i know but i found this workout to be real severe, yu seem to find a way to make one workout more severe than the last. my time was 29:OO.
Thanks for the intensity.
Ummm somebody got new nike´s Santa Claus Early present.
Zuzana,
I just tried the 300 rep workout and was destroyed.
I noticed that during many of your exercises you pause briefly to mark down that you just finished a set of exercises. Have you ever thought about using one of those inexpensive stopwatches that allows you to mark laps? In your case each “lap” would be a set of exercises. The watch also keeps track how of long it took you to complete each “lap” so that you can track your progression through the whole workout.
Thanks for the exercises!
hey zuzana,
i remember watching one of ur old videos where u mentioned u followed a certain program or something to be able to do the splits…
could you please share that with us and other techniques to increase flexibility in general?
HI Maryam,
i am currently planning on starting some kind of stretching program on the site, but not sure yet how it’s going to be exactly.
Zuzana your hair looks great! I think the darker suits you better:) The blonde looked good too, but maybe now these slobbering fools can see that there is more to Zuzana the woman.
Hi Zuzana!
What kind of mat do you use? It seems to me that it is quite good one, doesn’t slip on the floor. Is it a yoga mat?
Anneliis
Hi Anneliis,
that’s my lululemon yoga mat.
Thanks Zuzana,
I have many fitness goals and yes, a few pounds of fat loss is one of them as well.
I have added some of your workouts to my routine and I have to say that they are very rewarding.
I wanted to ask you another question, regarding diet.
I recently moved to Europe (from Canada) and my diet has completely changed, I believe for the best since I eat less processed foods and also have my own garden so I eat more organic foods. I truly enjoy cooking healthy foods and most of the time, I stay on track and enjoy a healthy and balanced diet, but as soon as my PMS kick in, I struggle to stay on track and I belive that this is the cause of me not reaching my goals. I don’t know if you go through these phases but if you do, since you are very inspiring, I would love to have some advice.
Take care :)
Hi Zuzana! Your workout just super !!!!! I want to ask you a question, maybe he will seem a little strange .. but I am very interested …. You are very beautiful and magnificent breasts .. tell me this is the result of your training, or surgical intervention?? I hope that this issue would not hurt you. because I would like to achieve the same result …. I am delighted with your form .. If you do not complicate, answer please! If that can respond directly to the email address … I await with impatience.
Hi Maryna,
my magnificent breast were enhanced by a surgery over 2 years ago:) It is not result of my training. I was flat chested before I got the augmentation and I tried a lot of things like exercising, massage, pills – nothing worked and my body didn’t look symmetrical.
Ahoj Zuzko :)
Tva videa jsou opravdu paradni! Zacinam nektere cviky zkouset a musim rict, ze leckdy vypadaji jednoduse, ale to jen proto, ze ty jsi namakana :-)) Pro me to je vetsi orisek, ale ja se nevzdam, cviky jsou skvele, telo nekdy potrebuje intenzivni zatez :)
u r my “idol” if i can name u like that :)) i won´t stop coz i wanna be better than i am. i cant be like u :(( but still im better than others :)
thx 4 really really cool videos!
vesele vanoce, merry xmas!
PF 2010
Fina from CR :)
Hi Fina,
don’t stop! :) Merry Christmas from both of us. Stastne a Vesele Vanoce.
Hi Zuzana
What a great idea to rate your workout. I can really use that – i’ll think I stay on the workout rated 3 ;-)
Regards Henny
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I want to know why you dont show the whole workout, just bits and pieces. I think it would be better if we could follow along the whole workout with you instead of seeing 5 reps of 20?
THanks, jon
Hi Zuzanna
I am so impressed with your fitness, physique and intense discipline. Whenever I need inspiration I go to this website and watch your videos and it keeps me on track with my diet and exercise. I however would like to ask if you have an intense exercise routine that I could do in a small indoor area and does not involve jumping around as I live in a flat on the 3rd floor and anything like a jump is a big loud thud to the family that live below me. I look forward to your reply.
Many thanks
Gina
Hi Zusana ! I really check your site every single day thanks for all the information and workout routines .I just wondering if you reach the body that you have now only with the workout that you do in your videos or some days you do only weights ?
Thanks
I think I would give it a 5. I had to take lots of breaks at the end because I was about to puke. I might have been a little weak though because I traveled during the weekend and didn’t workout or slept much. My time was 31:56
Hi Zuzie,
just want to say hi to you guys…
I am a good girl even during holidays, I eat some cookies and stuff, but not too much.
And I am exercising almost every day (5 times a week) and feeling great!
It is such a great feeling knowing that I am staying fit this year also in this time of year when previous years I didn`t! All thanks to you, Freddie and Zuzie, you two are send from God above.
Hugs & Kisses from snowy Slovenia!
P.S.: I am doing some older routines of yours and trying to beat my personal best! I am so happy when I see my progression by this! Great feeling, really, just amazing!
P.S.S.: If you like to answer, I would like to ask you how much mililiters implants do you have in your breasts….I did my surgery 3 and a half years ago, very happy with the results, cause I was VERY flat chested (not even for an A cup!). I have 300ml, because my doctor couldn`t went bigger, I don`t have enough tissue, just bones all over my chests… Well, your breasts look much bigger than mine, but I like it a lot! I am guessing that you have 450-500ml, am I right?
Nice holidays and can`t wait to workout with you and try to beat you again!
Till than I will be beating some personal bests of mine :). Lots of fun!
Tina
P.S.S.: great shirts!!! BRAVO!
Hi Tina,
thanks for the sweet comment, I am glad to hear about your progress. I remember that I had to convince my doctor to give me larger ones at the last second because originally I was going to get only 275ml – exactly the same size that my girlfriend got. Then I realized that it wouldn’t look the same, because she is very tiny compare to me, so I asked for 350ml instead. I am really glad I did, because my other girlfriend who went in with me at the same time has a similar build as me and she got 300ml and it didn’t give her proper proportion for her body. It’s funny how girls like to talk about these things :)
Merry Christmas from both of us!
I look forward to ur stretching program. I am sure it will b awesome no matter how u decide to do it :)
Zuzana –
If I may, I would like to follow up on your and Maryna’s discussion regarding your “magnificent breasts.” :-)
I must admit that, as a man, I normally dislike fake breasts very much and I am immediately turned off by a woman who has them (I will spare you the variety of reasons). However, your breasts are VERY well done! First, they don’t look so fake as so many others and they are PERFECTLY proportioned, I think in general and for your frame. Your surgeon did an EXCELLENT job — probably the best I’ve ever seen (and being a red-blooded, heterosexual male, I am what you might call, um, a “female body enthusiast”). Perhaps you should consider going into partnership with your surgeon, or at least inviting him or her to advertise on BodyRock.tv so that he or she can get leads for new clients — I’m very certain that many Americans, Canadians, Brits, and Europeans would happily fly to Czech Republic to pay your surgeon good money to get “magnificent breasts” like yours!
Respectfully,
Big Tex-Dallas
Big Tex – Dallas,
well I have to agree with you – I also think that my doctor did a great job :) I used to dislike silicon breasts too when I was 20 years old because I had natural perfect firm boobs that I was very proud about. Unfortunately it didn’t last very long. Women in Czech republic really care about their appearance and it is not uncommon for them to get help like this from doctors. When I have seen my friends after their operation, I was blown away by that. My girlfriends were already getting tired of showing me their boobs all the time :)
Thank you!! You are such an inspiration…
Love.
Gaby
Zuzana –
I know what you mean! I had a next door neighbor who kept trying to show me — and to get me to touch — her new breasts! I graciously said, “No thank you.” ;-) She was so proud of them that she would show them to anybody. She even flashed an entire parking lot full of people (including kids)! But they looked AWFUL! They even pointed in different directions! Eew.
Anyway, yours are great and major kudos to your surgeon for doing what so few other surgeons can seem to pull off well.
Big Tex-Dallas
so embarrassing. it seems as if i was the slowest person for this challenge. 35.30 plus i am gonna rate it 5. thanks for an amazing workout. love
Hi Zuzana,
Nice that you have your own Woman’s Tank Top Tee-Shirts of sale now, but how about something for guys!
Anyway, I bought a couple smalls for relatives…probably to late for X-mas. 8-(
–Chris
Greetings Zuzana;
I have been a fan of yours for many years.
I found your blog a couple of weeks ago-have downloaded everyone of your daily workouts with all written materials about every routine, and will be putting them on DVD for friends and family to be able to use in their own workouts.(But I of course have told all of them about your blog and told them to visit on their own)
The changes you have made to your body in the last couple of years is awesome,but that has only come by maturity, of which you could not have done until this age that you are now.
You no longer just look like a sweet, dainty,skinny little girl.
You were gorgeous before, But you have now become what I think a real woman should look like,
Your muscles now have a belly to them,with definition that can only come with maturity.And you are still getting better.
Remember that this your own blog and you are the one who says what is…..on this blog.
Keep up the great work, and workouts.(Love to see a gorgeous woman sweat)
I Love you,
I am sorry,
Please forgive me,
Thank you.
Geodfreid.
Thanks girl for your answer!!! :D
Well, why not to talk about ;), it is just one thing which is concerning beauty and we like to talk about this things, we all girls like to be beautiful. :D ;)
I swear I would say you have bigger ones (more than 350), but now I think you should have your natural breasts bigger than me. I didn`t have any, not at age 18, not at 20,…never. Well, yours are really perfect. :)
Thanks and “see ya”!
Tina
I’ll barge in the conversation about breast implants. I am not totally against them because some women can be helped by such procedures due to certain defects, but I also believe that most of the girls who decide to get breast implants do not need them. I have a hard time believing that Zuzana looked bad or asymmetrical and needed to enhance her bust.
Hey Zuzana,
Great workout, thanks! I did this one in around 30 minutes, but I had to modify those one-legged burpees and roll-backs with a squat. If you weigh more than 200 lbs., those are near impossible-:) But instead of one leg I used both of them, why not?!? However, I really now know that I have to lose some weight, and I’m starting now! Thanks for opening my eyes:)
Good Day Zuzana! I did this workout twice with you and while I usually vary within a few minutes of your time this workout took me much longer. The nightmare workout took me 36 minutes and the Sweet Dreams workout took me 34 minutes. I can’t really say that one particular exercise held me back so I’m not sure why I took so long.
Thank you, have a nice day.
Nilds
Zuzana,
Exceptionally tough workouts, love ‘em! Question: I typically do Tabata Intervals (20 sec’s of reps, 10 seconds rest, for four minutes). What set/rep formula do you use for these workouts? I’ve just been incorporating your body-weight exercises into the Tabata formula (pretty killer stuff)
Thanks,
- jp