BodyRock.TV

Hi Zuzana,
I am a new fan of yours! That is my 1st comment, I love watching your daily videos. You and Freddy look like amazing people to know in real life. I will start getting in shape in the new year and you are very inspiring , thank you for that! I wish all people can follow in your healthy footsteps! I have visited Malta once 2 summers ago with my family! didnt see much but it did look like a great place to live! All the best there! Keep doing what you are doing! I am Omar from Bulgaria but living in Canada! Nice to know you used to live in Canada!
Where in Canada were you guys living?? Anyways have a good night! Bye Bye catch you later :)

thanks for the video, i really wanted to do this exercise!!
well i cant loose one of them i love this and of course you zusana
thanks for all this
happy holidays!! for both of you
hugs

Hi Zuzana & Frederick,

I swear I don’t cheat!!! Because, as they say, you only cheat yourself. My form gets really bad when I’m tired, tho…

Thanks for the video, sorry about the trouble you had with the last one, what a bummer :( But you beat your personal best, yay! I’ll do this in the morning and post my time… I’m dreading it a little because it was so tough the last time… the one leg squat to roll back is easy-ish going down but coming back up it sucks!! Don’t get me wrong, tho, I love the challenge! XD

TTFN,

Ruth

!! zuzana, you look like a James Bond vilain with that black outfit !

Hi Zuzana,

I actually left this comment under other workout video, but did not get an answer. Although I understand that you can’t simply reply to all the comments posted here, it will be great if you could answer my question. I have been following your older workout routines with weights, medicine balls, etc. for months now. I feel like I am ready to try your daily bodyweight workouts now because they are brief, require no equipment other than skipping rope and look amazing. My question is:
Can I do your bodyweight-only workouts everyday? Is 15-30 min daily enough workout? I know that it’s okay to train the same muscle groups on consecutive days as long as you vary the intensity of your workouts, but your daily workout routines seem to be of very similar intensity (They are all brutal!). Should I alternate them with your older workout routines that use weights or will that be unnecessary? I travel a lot and it is not always easy to keep a pair of 8-lb dumbbells handy.

hello zusana

I’m new here, I’ve seen your videos and really are amazing

and I see that you have exercised the right abs that you’ve been exercising with your workouts, but why your abdomen has those squares marked?

hi zuzana i just recently came across your website and i must say you are doing an incredible job. Keep it up..
I just wanted to know have you been active all your life and how do you get such definition in your abs. I am a professional athlete and i do a lot of exercise including a lot of ab work but i cannot get the definition.
I hope you can let me in on your secret:)

all the best

Thanks SO much for posting the workout!! I was doing the one-leg squat/roll back wrong. Oops! I’ll try it again later this week. The workout was probably about a 4 for me as well. Again, fabulous work – as usual! I LOVE the intensity! You’re such an inspiration. =) Thanks and have a great weekend! =)

Hi Zuzana,

Thank you for the tidbits of information about the celebration of Christmas on the Island.

–Chris

Great workout. Keep’em coming.

-Shane

You are SO SWEET to do this again!! I was so disappointed when the video didn’t work a few days ago because it looked like such a great workout but I was unclear on a few of the moves. But I couldn’t complain, because *everyone* has had computer problems and they are SO frustrating!! So I’m so sorry yours has been misbehaving, but so happy you reposted this!! I think I might finally be able to do the one-leg squat now that it has a rollback – I always feel like I’m going to fall over and now I just – can. I bet mine won’t look as elegant as yours, but I’m on my way. I’ll let you know how I do. Thank you so much – really – how thoughtful.

x

I love your workout tops and pants…is there a place online that I can purchase outfits like that? I am an fitness instrutor and am in workout clothes all the time ….Is am always looking for new outfits!!

Thanks
Candace

How many rounds must i do?

Ahoj Zuzano,

Ty jsi neuveritelny zivel! Jsem byvala tanecnice a ty mi davas silenou chut dostat se znovu do formy. Je neuveritelne kolik ruznych variaci ty vymyslis na ruzne cviky. To vymyslis ty?

All the best to you!

Stania

Z: My 48-year-old runner’s knees know that there are certain exercises I should avoid. The One Leg Squat To Roll Back is a good example. The Ninja Jump Squat is another. In my work as a Chiropractor, I see many 30 to 40-year-old ninjas limping in with torn miniscuses and blown out knee ligaments. Therefore I strongly urge you to be cautious with your selection of single leg movements that involve complete flexion of the knee. Or if you include one suggest a variation that isn’t as harsh on the knees. Your site is the bee’s knees and you rock. PS: There’s a blanket of snow covering my neck of the woods here in Tuscany, Italy.

Hi Zuzana,

what can i do for the pul ups? i do not have anywere in the house a place that i can do them. can you give me a different exercise?

Zuzana, I hope you find the time for answering my comment. Does running train glutes?? Ive been running for 3 months now and i see my legs getting stronger and stronger, but muy but is still soft and small.. Thank you

Dobrý den,-už jsme měla komentář napsaný anglicky, po přečtení věty, že jste z České
republiky, jsem začala tedy přepisovat:) Dívám se na Vaše videa-cviky jsou skvělé, pomáhají mi,-líbí se mi Váš přístup a konečně jsem dostala vysvětlení proč jste mi tak sympatická.
V Česku-konkrétně na Znojemsku je dneska krásně-ikdyž mrzne a protivný sníh se nachazí všude kam oko dohlédne, tak svítí slunce a dost mě to láká jít ven běhat a fotit. Můžu se prosím zeptat kde jste se narodila a jak dlouho žijete v zaraničí?

Mějte se krásně

Markéta

Love this one! thanks for re doing this in video.

If anyone is interested in how to get videos onto Ipod touch Tubesock (15.00) download helps transfer Utube videos into Itunes.

I stopped going to Bootcamp Class when I discovered your site, ur routines are short sweet and very effective.

Z :)
do you have an opinion about if one does alot of lunges and squats this is effective with shedding midsection body fat?

Tough area, I know clean eating and consistency is key, it’s a long haul?

Just curious do you eat dairy?

Hi!

It has been a few hours (from yesterday) since I found your YouTube channel.

First of all, thanks for these videos that break the myth that you need to spend money to get fit (you need to be constant!). I started today with the Turbo Fast Blaster routine (well… a little start without killing myself in the process… less reps…) and I think I feel good.

Thanks again for your videos. My best wishes for you and your family, sincerely, from Mexico.

P.S.: Promise I’ll try my best ;)

Mila Marketo,

narodila jsem se v Praze a v zahranici ziji jen neco pres 2 roky. Diky za hezky komentar.

Hi Zuzana,

sorry but I didn´t find the pictures with these excercises. The pictures are very important for me, because I print it and I prepare a book with your excercises.

Best wishes,

Erika

Ahoj Zuzko.
Viděl jsem tvoje nejnovější video a řeknu ti že některé cviky jsou pro mne hodně náročné co se týká stability.Je vidět že procvičuju tělo komplexně ale na detaily zapomínám.To se ale doufám brzy změní až s tebou začnu cvičit pravidelně.Jinak za hodnocení nemusíš děkovat,protože si zasloužíš jen to nejlepší hodnocení :)Ještě jsem tvuj web neprohlédl tak důkladně,ale docela by mne zajímal tvuj živoní příběh teď když vím že pocházíš z ČR.Možná by to zajímalo i další tvoje fanoušky…ale chápu že si člověk potřebuje uchovat taky trochu toho soukromí,takže pokud se nechceš svěřovat tak neva.Jinak u nás je teď docela mrazivý počasí skoro 20 pod nulou takže ti osobně docela závidím to vaše jarní počasí :) Přeju krásnou vánoční náladu :) RADEK

Hi Skip,

there are many fitness professionals with many different opinions about what exercise is good and what’s not for people. Their opinions differ almost from one person to another. I do what I believe is good for me and anyone is free to use whatever part of my workout. Sure I can suggest different variations, but this is not a regular fitness website. It is my personal blog and the purpose of this blog is to share what I do on a daily basis. I do appreciate your input tho.

Ahoj Stanio,

me cviceni bavi a neustale hledam inspiraci pro nove cviky a obcas nejake cviky zkombinuji tak aby to bylo zabavnejsi :)

HI Kadir,

there are 3 rounds in this workout.

Hey Zuzana what is that The One Leg Squat To Roll Back lol it is really hard for me i have done now that Workout haha in 38.42min really bad must i say and it is not easy.

Will you do on Monday a Workout too?

great workout Zuzana :))

Oops! I did not do this one today. I did the Ab Blitz after I had finished giving a spinning class this morning. So funny how members at the gym start doing some of the exercises they see me doing the thought often is “if she does that and looks like that, then i should do the same.”

Anyway, quite often I see people ask the same questions on this blog, about how quickly they can lose fat here or there, as if one could press a button and make it disappear. As if one could just do 500 sit ups ( the biggest myth of all) and finally get that six pack. We are all so different, physical, emotionally and the discipline we may or may not have, the choices we make, all have a huge impact on what we look like, how we achieve it and how long it takes us to get there.

As far as I am concerned, one is never “there”, I always strive for some form of improvement. Even if it means being able to do one more push up or beating my old time by two seconds :-)

Very often people tell me, that they don’t understand why I put such an effort into training as I am so fit. Guess what? it is because I put such an effort that I look and feel the way I do. Nothing comes overnight. I believe that there is danger in being complacent. When one starts thinking ” well I look good for my age.” or “well, at least I look better than that one”… why compare? It is a battle with one’s own standards.

Anyway, I am rambling again! :)) With your permission of course, I would like to share an article I have just read that addresses 10 of the many mistakes people make when they train. It was written by Tom Venuto. I like it because he doesn’t just list the mistakes, He makes suggestions to address them. oh, and he is straight to the point. So here it goes http://www.myhomepersonaltrainer.net/articles/Workout-Mistakes.html

Greets from a cold and covered in snow Netherlands

Carla

Z – DO YOU THINK YOU CAN EVER INTRODUCE KETTLEBELLS WITH YOUR WORKOUTS -??

Great workout today. I finished in 34 minutes and 53 seconds.

Ahoj Zuzano, máš můj obdiv.Omlouvám se za češtinu, ale nedokážu napsat anglicky to,co chci tak jasně :-). Tvůj web je ohromnou inspirací a moc vám držím palce,ať vydržíte co nejdéle v tomto komerčním odboji :-))) – poskytování informací a videí volně a v propagaci přirozenosti. Vypadáš skvěle, cvičíš ohromně nápaditě a vůbec jsem za váš web moc ráda. díky….

Social comments and analytics for this post…

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Ahoj Zuzko,
gratuluji k clanku ktery jsem o Tobe cetla v Blesku (http://prozeny.blesk.cz/clanek/pro-zeny-krasa-fitness/128976/zuzana-light-z-prahy-podle-ni-cvici-cely-svet.html)
A Ty se ani nepochlubis! Mas jeste jine rozhovory v jinych casopisech? Mela bys nam, fanouskum, na ne nechavat na sve strance odkazy!

30:29. The shame! Let me just say that I am so glad no one was videotaping ME doing the one-legged squat to rollback. I looked a lot like a fish when it’s flopping around in the bottom of a boat. Not my most graceful moment. I’ll get better. You inspire me.

I have a Christmas question: you two manage to keep such a clean diet – how do you handle friends and relatives who insist that you just “have” to try one of their cookies/bars/appetizers/truffles/etc.? I hate to be rude and I know I appreciate it when other people enjoy my work from the kitchen, but this is always a problem at the holidays.

Thanks so much!

x

Hi zuzana, frederick and posters !

Thanks a lot for this great work. What I like most about your site is that it keeps changing everyday. I know it must be a lot of work ;) but it worths it !

After seeing your videos, I decided to change my training. I dont run as much as before (I used to run 9km every 2 days). Until now I feel a lot stronger, less drained and I dont need as much sleep as before. I follow your workout + weight train once or twice per week. BTW zuzana, I prefer your body as it is right now than what it was in your older video ;) But dont get me wrong, you always looked good !

BTW ladies I know its important to look good while training, my gf as this item http://store.nike.com/index.jsp?country=US&lang_locale=en_US&ref=http://www.nike.com&sitesrc=FRLP&l=shop,men#l=shop,pdp,ctr-inline/cid-1/pid-187441/pgid-259064 and it looks perfect on her !

Take care !

Hi zuzana,
I have nothing to hang on for pull ups and leg raises…
what do you recommand I do instead?
thanks :)

I made the mistake of doing my long hard Sunday hill run first and thought I would see if I could survive this now that you have gone to the extra trouble to revideo this…Hoo Boy! My thighs were on fire on those one leg roll backs..great way to see which leg is weaker! Screw the knee concerns, this is killer stuff! Also, isn’t this 315 reps? It wasn’t a pretty picture but I did it in 30:05. I will try this again minus the run. With the run it was a full five. My cheat was on using a pull up bar that I can reach from standing height. Not ready for full dangle YET! Not that it matters :) Felt so good when done! Thank you and Merry Christmas from Maui!

And to Spanish Girl seeking the glut toner from running…I find doing short sprints rather than long slow distance is way more effective.

Hi there!

My time was 20:54. It was exhausting and awesome.. I felt so lazy this morning I almost didn’t do it… but I don’t want to get behind on your workouts and I knew I’d be kicking myself all day if I didn’t get it done. I beat my old time by a few seconds as well, I think that’s because I was able to do the Santana Zuzana push ups much more efficiently… I really struggled with them last time.

I love your site, you are such an inspiration to me, your workouts really help me get up in the morning and do something good for me. I like how you answered Skip. We are all at different levels and if someone has just got off the couch after 20 years of not doing anything, the one leg squat to roll back will probably be impossible. We each have to modify the workouts so that we are continuously challenging ourselves to go to the next level of fitness, not making excuses why we can’t do this or that. Yes, if you are new to fitness, have an injury, or some other ailment try the exercise slow first then, as you progress, push yourself a little more… listen to your body. For me, the one leg squat to roll back is easy going down but I have to assist myself in getting back up… I will be doing some additional exercises to strengthen the muscles that help me get back up so when we do this again it will be easier for me.

Anyway… I feel like I’ve rambled a lot here… sorry for the long post, I just want everyone to progress and succeed.

Cheers!

Ruth :)

Hi Zuzana!
As allways u look great doing all the excercises!!!
this workout is extremley hard, for me allmost impossible to do:
1 the pull ups for me are impossible and i an a fit person, its just like that part of my body is very weak.
The oneleg roll back was also so hard i could only do one!
also i dont havea place to do the leg lifts

i could only do the lounges and the snowborder and dive bombers….
it was so disapointing….

have a great week

NImer

Hi Zuzana,
Your site is such a sweet Christmas gift! It is grey and snowy here in Montana and due to injury, I haven’t been able to train upper body with weights for over a week. I was looking for something alternative to do to stay in shape until I can get back to barbells and dumbbells, BUT I MAY NEVER GO BACK!! I have lost lots of weight and have all this muscle but your work outs have been amazing. They make me feel like I am tying it all together. They have certainly kicked my butt, but I feel great and have a renewed enthousiasm for continuing! I admire your maturity and honesty as well.. in reviewing your work outs and sharing your genuine feelings. Thank you for the tremendous gift of sharing your lifestyle with all of us and all the work it must take to film, take pictures, write and get it all posted. Have a Merry Christmas! Mandy

[...] here:  300 Rep Workout For Sweet Dreams | Fitness Advice, Workout Videos … Share and [...]

Hi, i’m new here, i’ve been watching your videos and i loved it, i just wanna do 1 question, i usually do lift-training so i’d like to know if i can do this workouts the same days of my training or i have to do it in diferents days, thanks… see you guys

Hi Zuzana. WOW! I love your site. All these awesome workouts and great diet advice are just wonderful! I am a newbie to your site as of about a week ago and have just been reading through alot of your postings and workouts. I have worked out regularly for a long time, but was ready to try somehting more challenging. You definitely have that to offer! I too would love to be a trainer someday. I am 12 weeks pregnant, so I can’t do the workouts as intense as you are right now, but I hope to use your workouts after I have the baby to get back into shape quickly. I have a question in regards to your eating regimen. I mostly eat 5-6 times a day and now a little more with being pregnant. How many calories do you usually eat when you eat each time? I know you say you don’t measure calories anymore, but I was just wanting a little more clear guidance ( for the future when I can eat more normal again). Also, what do you eat pre and post workout? I always have wondered what are the best things to eat for those times. Thanks for all the advice and knowledge that you are sharing with everyone. What an inspiration! Keep it up!

Hi Zuzana,

Thanks for a great website. I find your videos very inspiring, though a bit hard to follow. -The camera guy seems to be more interested in close-ups that in actually filming for instructional purpose. Would you please tell him…

Merry christmas,

Mark

My wife and I just completed the workout, 22:37 for me and 30:15 for her. After a week-end of pre-christmas feasting with family we weren’t really in the mood but felt too guilty having eaten so much prior. Not great times but glad we finished it. We don’t feel as guilty now.

I still cannot do a single pull up!!! What can I do to substitute for that exercise, and build my strength so I can eventually do one!?

great workout, exceptionnel after the ab blitz from yesterday !
Did 24min 48 sec
I would rate this exercise as a : 4

This workout took me 35:47! The upper body stuff really slowed me down. Also, since I don’t have a pullup bar or a wall, I shove a book that just barely fits under the doorknob side of the door. That counterbalances my weight so I’m not pulling down on the hinges. I also throw a towel over the top of the door so the edges don’t dig into my hands.

You look Stunning!! woW!!
Sooooooooooo beautifulll!!
\o/

Hello Zuzana !!

Great workout, i dont think i can do this one i need to get alittle more agile but thanks for being a great inspiration. And as always you look hot as hell =)

/Hugs Mikael

i don’t suggest to do that squat with one leg it will hurt the knee surely

escobarrr,
can you tell us something about yourself? You say that you don’t suggest to do the one leg squat. If you don’t say who you are then why should anyone care about your anonymous comment?

Hi Leedia,

don’t substitute the pull ups by other exercises. If you want to do pull ups, you have to practice pull ups. You can use a chair and help yourself by stepping with one leg on the chair while pulling yourself up. You can also just practice the dead hang and hanging knee raises until you develop enough power to pull yourself up. You can also practice just descending from the top position on the pull up bar.

Hi Mark,

We have no interest in changing the style of our videos.

Mark (and Zuzana),

I really like the style of the videos and I think we can follow them, if we want ;)
So I suggest not changing the stlye of the videos :)

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

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.

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 ;)

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?

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 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.

Ahoj Jani,

ja jsem se ani nechlubila jelikoz je to stejne v cestine a vetsina lidi by tomu clanku nerozumela.

Ahoj Rebeko.H.,

dekuji moc za komentar a za tvou podporu, budeme se snazit :)

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

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.

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 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

[...] more here: 300 Rep Workout For Sweet Dreams | Fitness Advice, Workout Videos … Share and [...]

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 Fina,

don’t stop! :) Merry Christmas from both of us. Stastne a Vesele Vanoce.

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.

Hi Anneliis,

that’s my lululemon yoga mat.

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!

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

Thank you!! You are such an inspiration…
Love.
Gaby

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!

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 :)

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

Dobrý den Zuzano, to neni možné že jste z České republiky, protože máte tu nejkrásnější postavu na světe. =) vážně se moc divím a strašně moc Vám fandím! ;)

Ahoj Zuzko, jen tak nahodou jsem nasla Tve video na youtube, jelikoz me zaujalo Tvoje uzasne vypracovane telo. Ja uz asi sestym rokem ziji ve velke britanii a ted si splnuji muj sen, coz je trenovani na soutez v boxu. Tvoje cviky urcite zaradim do meho treninku, hlavne ty s vysokou intezitou. Preju Ti krasne prozite vanoce and the best in 2010. X

I am Alan from Mexico just to say Merry Christmas and happy new year to you zuzana, for all your crew and the visitors. Let’s get in shape. My Best wishes.

Dobry den Adelo,

proc se divite? Ja myslim, ze my mame v Cechach hodne krasavic. Dekuji za komentar.

Heys Zuzana

Another great workout been using lot of your exercises with my clients, also love doing your workouts myself.
Keep up the great work, pleasure knowing you.
Happy Xmas and a great new year to you.

Hi Zuzana,

Merry Christmas!
Thanks so much for all your great works for us.

this is D.H. from Taiwan

Your workouts are amazing. I am definitely going to start to follow the videos that you have up. What would you recommend starting with? I’m pretty athletic (when I want to be, haha), however I hardly stick to an exercise routine for over a month. I’m hoping with yours it will be different ( :

i’m new to your site and all i have to say is ‘your a beast!’ i love it!! when ever you look online for workouts for women they all seem to turn away from muscle growth or suggest running more, sometimes that doesn’t work, i have a home gym but in this day who has time to do hour long workout…my attention span is not that long.. i’ve been dying for new workouts to keep challenging myself and at the same time keep a short time frame so i dont get burned out. i’m looking forward to working out with you and following the diet aspect…my downfall :( thanks for proving women can have muscles and still be sexy…. the big 3-0 is coming in a few months and i plan on being a knockout for the big event. thanks for the tips and all the advice keep up the great work!

I have a question Zusana, I would really like to have a pull up bar, but I rent and the comercial ones in the store that fit over your door is too small for the fancy trim in my apartment. Do you have any suggestions on how to install a pull up bar in a rental unit?

^Thanks Stephanie F

Hi!
I love you website! Please can you tell me where do you get those killer low rise jeans that you always wear?, they are awesome – what brand are they?
Thank you so much.

Zuzana,

What a workout!! I was up early in the AM breaking a serious sweat! My time was 26:52. I’m not a stranger to the gym, but this workout kicked my butt! Great job! Cant wait to see what’s next!

Hi Stephanie F,

If you or someone you know are handy with tools and feel comfortable with making exercise equipment here is a page with several DIY pull up bars including some free standing ones.

http://www.angelfire.com/ny5/shenandoah/Grunt/Bodyweight.html

–Chris

hola!
me encantan tus videos…. estoy por comenzar tus rutinas, espero encontrar resultados muy pronto… Gracias…..
saludos desde México
feliz 2010

Happy 2010

Hi,
I am sofia from holland, and i am a big fan of you. i like your video’s, u have a great body.
I also want to be like you, but i cant, i dont know why. can u please help me?
i am going to the gym but i never been like you so beautyfull.
please help me. love your body.

love uuuuu

Bye bye

beautiful body beautiful woman developed much success in the new year 2010

Zuzana, this was a good work out. I tried it for the first time. And I didnt think this would make me go out of breath, but it did half way. So I gotta tell you, really good stuff.

JJ

Amazing work outs and AMAZING FIGURE. Thank you for beaing a pretty lady.

The computer was crashed “y nas” (15 sec) – hello from Russia :) We are watching you and love you!

Hi Zuzana,

The pictures with descriptions and reps aren’t on here anymore :( Will you be posting them again soon? I’ll try to do the workout just from the video and guess how many you did of each one, Thanks!

Laina

Hi Zuzana and Body Rock.TV People. First of all congratulations by your effort to posting these work-outs and happy new year 2010.
Your exercise routines are very intersting to be include in fitness programs.
Your concept or idea to produce your videos is amazing and Zuzana performing them is very nice.
Regards to Kosovo from México.

i have been doing your workouts for about 2 months now… however i havew noticed my upper body is shrinking… especially my boobs… i am already very petite an very small in that region… i think now thhey seem yo look more like pectorals cos of all the push ups.. my shoulders are definately defined.. but cos im very small 5 ft an weiggh 7 stone… i feel like im loosing my femininity… mainly cos of my lack of boobs.. i love the intensity of the workouts…eat very well…treat my self with the the foods i like occasionaly… should i substitute some exercices… i recently stopped using kettle bells cos i felt like the overhead swings were causing my breasts to diminish further…please help..

I’ve read that most lower back problems can be helped with glut max exercises. Which would you recommend? I spend a lot of time at karate practice and really want to improve the power and flexibility in my kicking and stances. By the way I’m a big fan of your site. Thanks!

Jeez, I did this again today and managed a pathetic 35mins! 10 whole minutes slower than you and I’m pretty ashamed. Still, we all have our off days don’t we?

Better next time!

Ashamed? Are you kidding? It’s awesome that you are doing these workouts and you might pass me in strength and endurance really fast.

What would you suggest as an alternative to pull ups?

I beat my old time by over 5 minutes! This time I got 30:19

What an amazing workout Zuzana! I got 32:53. I will definately keep following you. You look really good btw.

This was tough!!! Great workout I can feel the burn everytime! Thanks for sharing, keep them coming :)

I revisited this workout today :) Last time I did was on July 12, 2010. I didn’t have pull up bar back then, so I did reverse push ups instead. My time was 26:30 mins.

Today I did pull ups!! First round was unassisted. 2nd round was band-assisted and the 3rd round 3 unassisted,2 band-assisted. My time for today is 25:29 mins!!!! Same exactly like yours Zuzi!!! :D It was very intense and I’m soaked from head-to-toe :) The One Leg Squat to Roll Back was challenging and fun. It’s a great variation of One Leg Squat.You should add to the upcoming routines :)

17.44 min for me with leg raises ;) The one leg squat to roll back makes work a lot my butt !

Nightmare indeed!
1st round: 11:14
2nd round: 22:51
3rd round: 34:33 total
Those rollover squats just may be the answer to me figuring out the one leg squats! Pullups are still all assisted but at least I can ALMOST do chin ups unassisted. Slowly but surely.

12-9-11
18:39 min
still good one 
thanks