BodyRock.TV

Hi Zuzana. WOW! I love your site. This workout looks pretty intense! 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. 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!

I found a free online timer that those of us without our own timer can set up for this workout. http://www.speedbagforum.com/timer

cannot wait 2 try this workout.it looks like it would be challenging.thank for putting it up.

Hi Zuzana!
Just discovered your website today!
Amazing workouts!! You are truly an inspiration.
I really like your fitness style.
Can you list what you are wearing in each workout?
I want your outfits!!
Thank you and keep up the excellent site!
Take Care,
Lindsay

Hi Zuzana,

The side jump lunges is really the best butt workout ever. I’ve had a lot of trouble finding a workout that would work for my butt but this one is always giving results (the muscles feel very sore the next few days). I did it yesterday during my routine so I won’t do it today, and did 150 reps in a row with slight pauses every 30 reps. It’s really much better than any other butt-targeting workout I tried and it’s really easy to do for me (doesn’t hurt my knees).

Hello Z!

I’m a new personal trainer who is in the process of shaping my training philosophy. I admire your work and would like to know who were your major influences. Trainers, books, etc. And what are your thoughts on functional exercise? Thanks in advance!

Anastasia

Hey Zuzana,
Was a great workout. Definetly sweating after that one. Looking forward to tomorrows!!!

I just finished! Here’s my numbers:

Side lunges 52 for all three rounds
Reptile 14, 14, 13
V ups 37, 35, 35
Half Squats 41, 42, 43
Knee ups 24, 19, 20

Hi Zuzana!

I was Googling pike push-ups this past Sunday and came across this website. Ever since Sunday, I have been going through your workouts getting ideas. I even have this website at the top of my favorites list! I recently had a personal trainer and lost 15lbs. but it was too expensive for me to buy more sessions. Since I have been on my own, I have been trying to find different workouts because I felt like I had hit my plateau. When I’m at the gym, I am always watching personal trainers (at a different location than where my personal trainer is) and watching them trying to get ideas.

For the first time last night, I tried some workouts at the gym. My favorite, the snowboarder. I did 100 of them (I know, a little too excessive) and I had to take tonight off because I was in so much pain. I also did 1-legged burpees, 1-legged push-ups, the backward lunge to the high kick, etc. Everyone that I have talked to has never heard of the snowboarder before and I had some people staring at me while I was doing them, probably because I have never seen anyone do them. It felt good to know that people were staring at me for once and not the other way around! I just want to say thank you for posting your workouts as it helps people like myself always find something new to do at the gym so our workout routine doesn’t get boring and repetitive and always keeps our bodies guessing.

Thanks again and keep doing what you’re doing!
Cara

You guys rock! I’ve already done a workout this morning and I can’t wait to do this one tomorrow, perhaps even a little tempted to do it this afternoon….. 2 workouts in the one day is a little crazy though haha!!
It’s like Christmas every day with you guys! Bless :)

Awesome! I will be doing this one when I get home from work tonight!!! Thanks!!!

Hello Zuzana,
I follow your workouts for months already and you literally became my online personal trainer. :) Have any ever had a situation when you are in the middle of the workout and the heart beat is too high to keep doing the workout, even though you know that you can do more? I tried taking 10-20 sec rest and start doing reps again, but found myself not being able to catch my breath after another a few reps. What would you recommend, keep going or stop doing workout that day, or maybe its something else?
Thanks a lot!

Awesome! I can’t wait to try this one out! I just bought a tension bar for my appartment! I’ll now be able to do those hanging knee raises!
Thank you for the beautifully brutal workouts!

This looks gnarly! Can’t wait to try it out tomorrow morning! thank you!!!

Ahoj Zuzi,

this one looks like pretty intese workout. I love interval cardio and I still do your older IC routines. Can´t wait to try this one in the afternoon. But I must admit that all of your latest workouts were very strenuous and I had hard times to finish them (even if I am in a pretty good shape). But I did and I am proud of myself for that and I love the great feeling when the torture is over :)

One question – I think that in one of your older videos you said that you had been shooting something for Czech TV? Did I understand right? May I ask what kind of show it was?

Anyway, thanks for a brand new routine, I´ll let you know how I did if I´ll survive it :) and have a great day.

And Merry Christmas.

Niomay

Hi Zuzana,
Thank you again for a wonderful workout. i just finished it. working like that against time it really really good. make you push harder. in the push upse i had to mix them could not do all of them as the reptile.
my time was: exercise 1: 59,57 ,55
2: 20. 26,26 (mixed push ups)
3: 41, 45,38
4: 51, 56,54
5: 0 , 15,16 (in round one i could not find the right place to do them. in the second and third round i did them in my kitchen door. the problem was it was so painful to hold on to the door)
for me it was leavel 4.
your workout from November 2 i did it on sunday – that was leavel 5+

can’nt wait for tomorrow workout.
Thanks
Tali

If you don’t have a gymboss interval timer it is a free download onto your i phone…no excuses! :)

Hi Zuzana, I was wondering if u have your workouts put into categories like “abs”, “legs”, “cardio” or something like that to make it easier to search for certain workouts.

Keep up the good work, i loooove your workouts! :-)

This is exactly the kind of workout I love – many repetitions of easy exercises :) At the first exercise I’ve forgotten to touch the floor (by mistake, no intended cheating:) and for the last one I used the bar instead of the wall – my results: 61-55-55, 32-27-26, 21-21-18, 48-64-61, 22-18-16. So my abs are weak!
Thank you for this workout and enjoy Christmas!

hi, what about muscle soreness, do you do your workout trough it, or do you have some rule of a tumb
merry christmas from croatia

OUCH!!! needed that. :-))
After giving a spinning class this morning here are my results
side jump lunges 41; 40; 43
reptile push ups (these are evil but I shall conquer them!) 25; 22; 18
V crunches 31; 33; 36
half prisoner squats 43; 37; 41
Hanging knee raises 24; 24; 22

My day couldn’t get any better.
Thumbs to all of you who have completed this :-)
Carla

@ Barbora: Zuzana’s workouts are full body workouts. If you look closely you will see that her movements include several muscle groups at once. It sets your metabolism on fire and ensures that you get a FULL body workout. I assure you that nothing is left behind. So hop on the band wagon. :))

Carla

I forgot to keep track of reps. I so dilligently counted the first set of squats, but after that, just forgot I guess. It’s Christmas – I have a flight to catch – I’ll be lucky if that’s the worst thing I forget. Good workout! Those half-squats are harder than they look. Merry Christmas!

x

Hi Zuzana and everybody else here!

I read Cara’s comment about everybody looking at her in the gym now. When I discovered this website I decided to stop going to gym, cause just lifting waights there was booooooring for me. And I thought that people might think that I could do these exercises at home, so I wouldn’t use up the space there (we have very little room there). But now, after Caras comment I’m thinking that maybe I should go back to gym and do my (Zuzana’s) stuff there, cause I have even less space at home. And one reason to go back is to bring Zuzanas ideas there aswell, cause as much as I have seen, all the men in the gym (yes, there are only men in there) do the same exercises. For example for the abs they just use the special bench. There is no diversity, that is why I got bored. So going to gym wouldn’t be just for myself but also for others to get ideas for their workouts. I’m pretty sure that a lot of people there in one moment feel that “this is boring, I need something new”.

Why not to “spread the word” :D.

A developement of Barbora’ s idea of categories: maybe there is a list of exercises possible, with pictures and explenations. “A bank of exercises” or something similar. The purpose of it: so it would be easier to put together our own workouts by choosing exercises from the list. Quick and easy.

Keep up the work and peaceful Christmas!

Rahulikke Jõule!

Anneliis

Wow, I’m really impressed with everyone’s results! I really like this type of workout too. Here are my times…

Side Jump Lunges 57,54,54
Reptiles 28,24,25
V-crunch 25,23,22
Half squats 42,42,41
Leg raises 19, 19, 18

Half squats and v-crunches were the toughest for me; although I’m pleased I stayed consistent with my times throughout. I think I’d rate this work out a 3.5/4 in intensity. I’m noticing my legs are finally getting a bit smaller. lol. My mom noticed too. That’s always a good sign.

Thanks for everything Z,

Ashley

Once again, a great workout! Love your ideas…

Hope you have a great Xmas!

Hey Zuzana

Is that Gymboss Interval Timer helpfuel?

It´s look like a cheap one 22$=16EUR
And how often can i need them?

Came across your site today. Well done with your videos, they are quite inspirational and very high quality too. I was also surprised to find out that you recently moved to my country :) Keep it up and best wishes to both of you!

Ken, Malta…

Zuzana: Thanks, again for this and all of your other workouts. You have helped more lives than you will ever know. I have a question: On your Q & A page, you gave examples of monthly workout schedules, and I have been following the “Advanced” fitness level example (with excellent results). But every morning I turn on my computer and there you are with another great workout, and I was wondering, if I simply complete your daily workouts each day, would that be something you would recommend? And what about a rest day? Any suggestions you have would be appreciated. There are about five people in my life whom I would consider real mentors, people who have helped me to achieve my life objectives. You are my sixth. Thanks.

Hello Zuzanna,

Just wondering the name/brand is the timer you use? Can you put a link to somewhere that sells them so we could buy one similar to the one you use? I would greatly appreciate it if you could post a link or just give us the name/brand.

Awesome work as always, thank you for everything you two post on this web site.

Merry Christmas and Happy New year.

Hello!Cool workout! I have some questions for you if a may:
1:I am 18 and i want to start getting in shape,i want to start doing Karate,or some similar sport,it’s oke to mix it with your workouts?The Karate would be 2 h 3 times a week,and i see that your workouts aren’t that long,so is it worth it to do both?or should i stick to only 1 thing?
2:i saw an advertisment about some hand weights,they have half a kg and you must wear in on your wrist,are they good?should i use them when i workout?some say that they use them all day…
they are for feet to,let me know what you think!

hi guys!!! this is a great one but i scaled it back a bit to tabata protocol of 20 seconds work, 10 seconds rest….and gave myself 30 minutes instead of 15. great workout! you might want to point out to people, though that the 55 seconds all out paired with 5 seconds of rest is definitely NOT for people that have any kind of cardiac issues. people might not know that and head right into this with gusto and end up on the floor!!!…this workout kicked MY ass and i think im in good shape. i like how your numbers look like mine…with the last sets on some of the exercises beating the first set….haha….i kept saying,,,,come on, this is the last set!!!!…its amazing how ALOT of our strength and motivation comes from that little voice in the back of our minds!!!!…today, my little voice said JUST SHUT UP AND DO IT!!!…so i did….thanks, guys!…ps…love your new haircut and nice to see a photo of frederick and finally put a face to the name!!!take care!!!

Hi Zuzana,

Firstly, I would like to say that you are amazing. You are my ideal :)
I would like to have my body just like yours ;D but unfortunately, I don’t have enough willpower to reah it. I can’t give up eating sweats or smt like that ;/////

May I ask you Zuzana if you do just one workout for 15-20minutes per day?

Thank you for the answer. :)

Hey, Zuzana, i just wanted to say that your workouts are excellent!! I am doing your workout routine almost 2 weeks, and i do not understand why i discovered the webside so late!! My biggest problem – my hips, ass and thigs. But you know, i really can see the results, even before i done a lot of sports!! So, i am very grateful that you show your workout secrets for everybody!!
Now your workouts are like a drug to me!! Of course, i cannot do all of them, because i am not so strong like you, but i keep going.

p.s. I am sorry for my bad english!

Side jump lunge- 56-56-60
Reptiles- 47-48-48
V-crunch- 42-42-40
Prisoner 1/2 squats- 60-63-55
Hanging knee raises- 15-17-20

Set the gymboss for 5 sec break first then 55 sec– for 5 rounds.(then did that 3x) I didn’t have a bar to hang from so I did straight leg raises on the floor — probably not as hard. I was beat at the end though and my legs were burnin’. Nice quick workout around the busy holidays. Thanks

I also saw you added tanks for sale. Bout’ time :)Thanks

HeLP Plz..
hi zuzana!
ur workouts are different but innovative.Ive searched ur site ..more than 80% diets
are about losing weight.My problem is opposite as i hve trouble gaining weight.It is as difficult as losing ..
cant help but notice tht ur muscle mass is increased from the passage of time
plz prescribe diet for gaining mass and strenght

Good Morning F&Z!

The big day is sneaking up quick, are you guys ready? I know you have been real busy keeping your “flock” on track and motivated.

Score today was,

1. 52,53,53
2. 25,23,21
3. 22,23,28 (the only reason these went up is the coordination factor got better)
4. 59,62,59
5. 24,22,18

Nice work out thanks!

hi Zuzana,

this looks (like in all of ur workouts) preety easy when you do it, but when i workout i understood what you mean with No5 !!!!

anyway i just wanted to tell you that i also finally have my gymboss(pink ofcourse :))) and its soo cool to workout with it..

and 1 last question for you: i remember once you write a comment to someone like ”with ur tranings you are still not at the point where you want to reach yet”…can you maybe tell more about ur goal ?? Because you r already healhy, strong, stressfree, fatfree :) and ur body is just perfect…i wonder what more you wanna reach ?? if you are not there yet its gonna take me forever to be there at that level im afraid…

all the best

Zuzana, Yes this workout is pretty intense…It provides me with a good measure of the work I need to do in 2010, to get in shape… Love your workouts… WISHING YOU AND YOUR FAMILY A MERRY MERRY CHRISTMAS…..

Good Morning/Afternoon/Evening!

Great workout! I would probably rate it a 4, I wasn’t as much of a sweaty mess as some of your other workouts, which is good because that level of exercise is exhausting, :)

Anyway, here is what I scored:

Side Lunges 1=55, 2=53, 3=50
Reptile PU’s 1=29, 2=28, 3=30
V-Crunch 1=32, 2=33, 3=37
Prisoner Half Squats 1=50, 2=54, 3=54
Hanging Knee Raises 1=36, 2=38, 3=39

This was a really great workout, you are such an inspiration to me. If I don’t get a gymboss timer for Christmas (it was on my list, lol) I will be bying one next month along with one of your tank tops :)

Take Care,

Ruth

Hi Zuzana,

Great site, videos, advice, etc. How about offering the videos on iTunes and equivalents for mobile devices?

You’re a perfect model of inspiration for so many I’m sure; perfect body!!

Cheers to you both,
Darrell.

Hi again Zuzana,

Also wanted to say it looks like you’ve lost a little more body fat, your muscles are really popin’! You look great!

TTFN,

Ruth

Hi Zuzano, today 54-50-50….25-28-25….22-24-23…35-33-32(but I wrong red and I made it to down)…23-25-25 I thing, my abs is not much strong :-) It was very good exercise.

Hey, Zuzana, i just wanted to say that your workouts are excellent!! I am doing your workout routine almost 2 weeks, and i do not understand why i discovered the webside so late!! My biggest problem – my hips, ass and thigs. But you know, i really can see the results, even before i done a lot of sports!! So, i am very grateful that you show your workout secrets for everybody!!
Now your workouts are like a drug to me!! Of course, i cannot do all of them, because i am not so strong like you, but i keep going.

p.s. I am sorry for my bad english!

Wow, I can’t wait to try this one today. Yesterday I tried one of last months daily workouts, that I hadn´t done in a while and I am really sore, I just love the feeling.
Today I was going to do weights only, but I think I´ll skip those and just do today’s routine. Thanks a lot!! Awesome Site, Awesome Workouts!!!

Hi Zuzana!

First of all…you look so amazing! Came across your website from youtube. We are having a challenge at our gym beginning of next year. I’m a receptionist there. I don’t work out and i’m pretty slim, 5’2 and 113lbs. If you can give me a tip to what I can do to get my body nice and tight and and show some definition within 5 weeks. I know I have to work really hard for such a short amount of time. I have one big problem. I have a gut that I feel impossible to lose for the obvious reason. Not working out. What would be the big work out or diet to lose that belly fat? Thanks and keep up the great work ^_^

61,59,60.. 43,50,49..35,39,51..40,57,58..23,25,20( for the last exercise i didn’t have a wall tht i could do the hanging knee raises on so i did the leg lifts from the trubo fat blaster workout instead)

i didn’t do as good as i hoped i wouuld, but maybe later if i have time today i’ll try it again:) but man u make it look easy!

d

and yeah, i agree with martina; i like how theres a time limit to complete the workouts, because u push urself more for the bigger numbers. and i’m always tempted to long breaks between the workouts so 5 seconds was perfect!!

Wow.. awesome one.. i really liked it. my muscles are tired as hell by now.
1)56-50-51
2)31-28-22
3)57-52-57
4)67-49-38
5)26-24-24

Zuzana

Is there alternative exercise to Hanging Knee Raises? I don’t have anything hang from in my basement and going to the gym is not possible as am unemployed and can’t afford one.

Thanks
Dipali

Hi Zuzana –

What type of exercise log do you keep? Can you show an example? Also- How do you come up with your routines? Do you follow a book/format etc? and 3rd – How far in advance do you plan today’s workout? Patty – PS – Love you girl keep it up. I watched your older shows and you have transformed yourself in 2 years….

Great Quick workout, those side jump lunges are great for the booty!

Side Jump Lunges – 53/58/56
Reptile Push ups – 23/20/21
V Crunches – 30/31/40
1/2 Prisoner Squats – 46/51/56
Knee Raises – 30/32/37

Love the website and I am looking forward (I think) to tomorrows workout! :)

The interval feature of most running watches, I have a Timex Ironman, should allow you to do the same thing.

Hey Zuzana,
Great workout I can’t wait to try it out today!
Well before i get started i wanted to share a workout i did
this week.
I call it “Lift up Workout”
Every time i did an exercise I felt like i was lifting up.
2 rounds of the following exercises.
Dive bombers pushups with squat jumps 20 reps.
Air body lifts 20 reps.
[grab two chair, face them side by side get in between and start lifting your
body up; i guess this can be called tricep dips too]
Air guitar 30 reps each side.
step ups with push ups 20 reps.
200 skips on jump rope.
Chest lifts 30 reps.

i timed myself 28 11 was my time
I rate this workout a 5 i was going for 3 rounds but to my dismay
it was tougher than i thought.
thanks
marissa :D

wow zuzana.. u r freekin awesome…
just found you yesterday but u r on my favs… will follow the routines daily now
i was gonna ask u to have my babies but hahaha.. sure u get that asked all the time (L)(L)(L)
keep up the great work!

Dear Zuzana,
This is not an ofence, just a notice and a piece of advice.
-notice: the squats seemed uncomplete. The body must be lifted a little bit up.
-advice: The cool down – do it! It’s dangerous for heart!!! And the easy way, just take a 5 min. walk around and deep breathing.
The view from your terace is beautiful. Mine is white, but very soon I’ll get a sunny vacation. ;) Egypt!!!
mariam

Added this to my morning hill run:
lunges 44,48,51
reptiles 22,21,24
v crunchies 35,31,33
prisoners 57,70,78
hang knees 25,32,33

I discovered the reptiles were more effective if I didn’t flare my elbows out. V chrrrrunchers got painful! hang knees I used my rigged trapeze closet bar…was easier when I kept my abs engaged and didn’t go limp in between reps I found. So why doesn’t my stomach look like yours, heh? I think I eat too much :)) Love what you do! Don’t change anything in the way you do this; it is soo effective. I am stoked you don’t cave in to the few critics who try to trip you up. They must be jealous cuz they can’t keep up with you! :)

Thanks for this gorgeous workout! It was really fun and intense. Unfortunately i haven’t interval timer, but i used simple one and set 55 sec on it, then again and again. thats why my periods of rest were a little bit longer. and in the last exercise i was trying to use a dresser but in the last round i didn’t because my hands felt very uncomfortable. So thats my results: 56, 27, don’t know (because my timer didn’t switch on and i didn’t notice it so i did 83))), 81, 10. Second round: 56, 30, 58, 89, 8. and the last one: 58, 32, 60, 87.

Hey Zuzana, I’m watching your site since october. the first time i was smiling about your workouts without doing them myself, but now I’m wondering about your strength. This is the first workout you’re beating me in every exercise (except hanging leg raises, which is unfair because its my favourite and i’m doing them for 2 years nearly every second day)

my result was:
56-50-44
17-14-10
29-28-24 (was quite hard because i had to do it on the roof (withour a mat))
24-23-19

what are you thinking about hanging knee raises while doing a pull up?

I’m sorry for my bad english, but when you’re a czech you maybe speak german? ;)

Merry Christmas

Hi i’ve been a fan of your website for a while now but today was the first time i’ve tried to do one of your workouts-this workout. It is intense! You make it look easy-you must be really fit. Keep up the good work. :-)

I did this morning! Here’s my numbers:

Lunges: 50, 35, 46
Lizard Pushups: 23, 16, 16
V Crunch: 25, 20, 20
Half Squats: 40, 34, 40
Ab Leg Raises: 28, 19, 29

Your workouts kick ass! Going to stick with your workouts for the next 3 months. Keep up the great work.

John

Zuzana,
Great work outs! How about a way to look up past workouts? Also have you ever used an exercise ball in a workout?
Allen

Great workout. Ive been coming to your site for a couple weeks now but this was the first workout that I actually tried, and did it ever kick my butt. I couldn’t do the push ups or the hanging raises so I switched those with other moves. The interval training is amazing, I never thought I could get such a great workout in 15 minutes. You and Fredrick are amazing for keeping this web site going. With your exercise and eating advise I should be able to loose this pregnancy weight in no time. Thank You :)

Veselé Vánoce, ZUZANA a Frederick. Užijte si dovolenou a všechny chutné jídlo v malých porcích samozřejmě. Možná, že bude Frederick nebo Santa Claus vám, že smokingu!

What could be an alternative to the hanging knee raises?

There is no place that I know of in this house that I could hang like that. hmmm…does anyone have ideas?

And thank you Zuzana for this workout, it looks amazing! Much tougher than the workouts I’m doing now! How much calories did you burn in this (just to see an estimate)?

Once again,
Thank you!

Here’s another timer you can run on your laptop. It’s simple to use. If you have Java installed, just double click the downloaded file. There’s also a web version. More at their website: http://tabata.sperker.de. Just thought I would help.

Mandy- thanks for that timer website- I used it today for a different workout of Zuzana’s and it was awesome! Now I don’t have to by one.

Merry Christmas!!!!

Halo

First I would like to commend your side – like most. My English is not very good so I hope that you will understand.
I must say that i come from Slovenia, and my biggest motivation is this side and you workout ; of course also your body.
Stay such further because your Lifestyle change many lives.

Zuzana and Frideric i have one question for you. In fact; i am most running of the time. I’m running three times a week: 1x base running 15 km, 1x intervals (10 km) and 1x tempo (10 km). I would like to include yours in particular training three times a week ( to obtain the strength, endurance, and improve the metabolism …)

Could you give me your opinion how would you draw up a training? Many exercises for the legs is probably not advisable given that I am running?

I really am looking for opinions! Thank you, beautiful and peaceful holidays.

Pika

Hi Texas Cindy,

That’s so sweet, that you wrote us in Czech! I was laughing my head of :) Merry Christmas

Hi Mariam,

the squats suppose to be exactly the way I did them – just a little move. I do full squats in other workouts. Also I said right at the end of the video that I did my cool down :)

Hi Lloyd,
The link to the timer is up above in the text :)

Hi Anneliis,
The bank of exercises is a great idea. There are so many cool things that we want to do with this site – that one is definitely on the list.

thank you Mandy for online timer!

zuzana i love this workout ill do it today again

And btw i love this kinde of squats :)

Zuzana & Frederick,

I wish you both the best holidays ever, a very Merry Christmas & Happy New Year! Relax, take it easy and eat some sweets you like most! You deserve it! ENJOY!!!!

:D

P.S.: because i didn`t want to complicate and because I don`t have an interval timer, I use Zuzana`s (about) average reps for a sample and modify this workout my way – this way (it was great!):
I did 3 rounds of this:
-50 reps of Side Jump Lunges
-20 reps of Reptile Push Ups
-30 reps of V-Crunches
-60 reps of Prisoner Half Squats and
-20 reps of Hanging Knee Raises.
All 3 rounds of these 5 exercises took me 15 min and 26 seconds and it was a great workout.

Tina

what about a FAQ section?

a lot of people is asking the same questions….and i think is a bit repetitive when reading all comments…

do you (zuz) workout more than you post in your videos?
what do you eat during the day?
are your videos a full body workout?
etc…
……

probably that section will help everyone, me included

FELIZ NAVIDAD from SpAiN

Merry Christmas to both of you!

Did this kick ass workout this morning. Loved it, even though I couldn’t do much of each. Those Reptile Push Ups nearly killed me!

Side Jump Lunges – 50, 50, 50
Reptile Push Ups – 27, 30, 40
V-Crunch – 29, 39, 43
Prisoner Half Squats – 82, 80, 87
Hanging Leg Raises – 20, 20, 23

Merry XMas you Guys! Hope you have a great one in your new home. Don’t eat to much pie!

Hope you’re enjoying the festive season already. I didn’t do that well with this today – perhaps to do with the glasses of wine I had last night;)

Lunges: 57, 56, 57
Reptile PU: 21, 21, 17
V Crunch: 28, 30, 30
Half Squat: 46,51, 48
H Knee Raise: 17, 22, 16

Merry Christmas to you both – hope you have a fab time.

Samantha

Hallo Suzana!

Great workout today! I loved that it was so short and intensive, because today i really didn’t have time for a longer workout. The most difficult exersice was by far the Reptile Push ups. It is obvious that most women do not have your upper body strength, and i find your variations of push ups always really challenging, but i understand your workouts are for women AND men, and i like to push myself anyway!
Thanks a lot and keep up the good work!

Hello Suzanna, Merry Christmas. Wish your family all the best.

So, I’ve been adding your workouts to my routine and getting amazing results. I am so thankful for you and your husband for providing these beautiful and intense workouts. People in the gym look at me funny and call me a beast for doing these workouts cause no one works this hard. They are just what i need on my rest days when i am not weightlifting cause i don’t like the treadmill very much.Doing your workouts along with some heavy metal in my headphones feels like I’m growing wings(demon wings).

Thank You for this feeling

Hello, just one idea, make the camera static instead of continuous panning, zooming and swinging. It would greatly improve overall looks of your fitness activities :-)

Best regards,

Abe

[...] more here: 15 Minute Hot Body Workout | Fitness Advice, Workout Videos … Share and [...]

Hello Frederick, Zuzana and Everyone;

I hope everyone health and well being during the end of another year. For those of us who celebrate a birth about 2000 years ago…merry Christmas!

Take care, eat as much as you need and love and peace to all!

I will try this workout sometime next week and get back to you on the stats, Zuzana.

There are Interval Timer freeware apps for notebooks/laptops/boxes usually for boxing and it only takes two stopwatches or cooking timers to do this or a partner with a watch…

If you have a question about specific alternatives to some exercise can I suggest you look thru previous workouts and see if I or a half dozen other brilliant people here suggested great ideas, before asking…

And again may you have peace and love in your life,
–Chris

#1: 47/47/47
#2 38/35/41
#3 39/43/45
#4 46/46/48
#5 50/46/49
it’s very hard if doing it without any rest.

Ahoj Zuzka!

Ďakujem za všetky perfektné cvičenia v tomto roku! Dúfam, že budeš na nás myslieť aj v roku 2010 a podelíš sa s nami o Tvoje nové cviky!

Želám Ti krásne Vianoce a všetko krásne do roku 2010!

S pozdravom zo Slovenska,

Erika!

Round 1 R 2 R 3
54 56 61
27 24 15
52 55 39
47 45 51
20 25 26

Boo ya.

zuzana and frederick,
i was wondering what you do for your career. i mean, u never seem stressed or never tlk about ur jobs..or is bodyrock.tv ur job?
i would really like to kno :)
thanks a lot

d

Cau zuzanko stastny a vesely Vanoce preju….mate to tam pekny na te Malte :) skoda ze ty stranky nejsou i cesky anglicky umim par slov bohuzel ale chapu ze v cestine by to nebylo ono…jsem vcera zjistil ze pochcazis z ČR uzasny muzu psat aspon tak jak mi zobak narostl:) …uzij si Vanoce a moc darku…cao fandim ti

Then why were you shaking? If you feel tired and gets often, don’t hesitate to consult a doctor. To me looks like you’ll get problems with your back.
Merry Christmas to you both!

Z,

You are getting harder & harder! Looking great I’m noticing the difference. Merry Christmas & Happy New Year! Running to the gym now!

Seasons Greetings Zuzana and Fredrick,

Thank you for all your hard work you guys have put out through out the year! I personally have benefited from al the workouts that you guys have posted. not many fitness and health enthusiasts are out there doing what ou guys do?

Thank you from the bottom of my heart and all the great results and changes I have seen so far.

Happy Holidays and a Blessed New Year to you both.

Cassie

Great workout! I didn’t write down my score, but I am sweating really hard.
Thanks for sharing!

Hi Zuzana, I found this website about month ago and as a guy and a dancer/gymnasts, i have to say it gives me a great workout. I look at this site all the time to get new workout ideas and i have done this one once and it is very tough. But thanks for a great workout. Your videos really keeps me motivated because you seem like such a positive person. What else do you do for a living?

Love the T-SHIRT! But, I’m disappointed that they don’t accept money orders!?! Have to figure out a way to buy one. I want the pink one. Will you be wearing one to show us how it looks? Thanks,Zuzana and Frederick.

1. the shirts are really cool, i know i’m going to want one
2. i just finished this workout — my forearms gave out during my last round of hanging leg raises they are also really tight — i know i’m going to be really sore later. this is a definate 4.9 i give .9 b/c i know i could do one more round.
1 – 50 // 52 // 55
2 – 24 // 26 // 30
3 – 45 // 46 // 53
4 – 35 // 40 // 46
5 – 25 // 28 // 32 (i was going for 36)
Merry holidays — can’t wait for the next killer workout

I’d definitely rate it a 5!

Results:

1) 49 – 51 – 51
2) 24 – 24 – 24
3) 35 – 38 – 43
4) 50 – 56 – 55
5) 31 – 27 – 26

Thank you for the Workout!

I really want to get your shape!! You are very fit! You inspire me alot!

I began traning two years ago in a gym and now i want to try out your routines, they look like it would work for me and give me results fast.

But you have so many workouts that i don’t know where to start.

thank you for your site, can wait to see the results.

happy holiday

was wondering if your workouts are availlable for download on my ipod?

Zuzana!

You are incredible. I have visited your site many times but this is the first time I have left a message. You are an inspiration, I just wanted to say that you have motivated myself and my lady to continue to pursue our fitness goals and have fun while doing it.

thanks for this site!

Cheers,

Marlon

MERRY CHRISTMAS,EVERY ONE!!

Hi Zuzana….i don`t know if you are that ansers the questions but anyway i just wanted to ask if you take extra nutrical help like L-carnitin or proteins.Oh by the way…isn`t it cold in Canada?I see you always with summer outfits and the weather is always great.And somthing else…how long did you take to learn the spagat?I want to do it too.Ok bye Zuzana merry christmas and best wishes for you and your family for the new year!!!!Keep up the good work.

Merry Christmas Zuzana, Freddie & fellow exercise nuts!
Re: Mariam, this 1/2 squat is a common exercise we do at my gym, and we do it with weights as well. I find it a good version of the full squat especially for people with bad knees or backs as it keeps the pressure in the Quads & Glutes and feels very intense in them very quickly. We have been doing them for many years with no problems. In my opinion, Z is shaking not just from the squats, but from the workout as a whole. Did you do the workout? You will see what she means!

hey the new shirts nice!!
u should wear it in ur next video:)

great work out!!! i challenge you to include in one of your routines a handstand pushups!!!! they are great!!!

Thanks for this killer workout…

Merry Cristmas,happy holidays and best regards from Serbia

i’m very happy to find your advices. i love fitness works and i”m very proud to see how beautiful you are……….i love your exercises!!!!!!! i”m waiting the next!!!!!!!!!!!!!!!

This may sound like a dumb idea, but have you ever considered posting some of the pages from your tracking book so people can see how you keep up? We always see you writing in it, but do you have a system, or do you just make quick notes?

i m like this exerice.so thankx.i m like more video hot exerice.
thankx

baber
from.Pakistan

Hello zuzana!

congrats for your website, your work is amazing.
i have a question, i’ve heard that we should stop exercising and rest the muscle for a day, so is that true? or we can work any part of the body everyday?
I’ll really thank your help!

have a great Holidays!

soooooooo u mostly do strength training…. i dont see how the average Joe could look like u after 15 min of working out…. do u run or bike ride or is it just natural… im a track sprinter and it take me a hell of a lot of work to look like u (diet and training included) so for other to think 15 min can transform their body into yur body type is extremely unbelievable

Hey! I just wanted to say that I think this website is amazing and inspirational.

I’ve recently lost 110lb, going from 320lb to 210lb in the past year, but I am still overweight, I am 5’10, so my goal weight is 180, meaning I’ve had 30lb more to lose. Problem is I haven’t really lost any weight for the past few months because life has been harder, my motivation dropped significantly, as I got more comfortable with myself… and losing weight started to get really hard.

However, I caught some of your videos on youtube, and man are you REALLY in shape, and it has made me want to get to that level where I can see my six pack. I’m not really as advanced as some trainers around, I do not know a ton about what and when I should be eating, and what workouts I should be doing, so I don’t know if I should try any advanced workout routines like the ones on this site yet… but I’ve made it a personal goal to get to this level asap.

I’m going to keep checking this site out for workout advice and diet tips, but mostly I am just posting to say thanks for the motivation! I’ve only got 30lb more to lose, and I plan on getting ripped :D

I don’t have anywhere to hang or put up gymnastic rings etc.. what else can I do for the knee raises? Does laying on the ground and doing leg raises work the same muscles?

Great workout! Happy Holidays to everyone.

Hi Zuzana,

Have been following yr workouts and they work for me. Many Thanks.

I am trying to purchase the timer that you used in the above exercise, what brand it is and where can one commonly get one.

Thanks.

I had just discover your website. Your work is incredible. I need to lost 30 kg (today 100kg and 1,69cm) and your website is a inspiration for me. I live in spain. Please send me an advice. What workout video is the best to start. Though I,m 100Kg fat, i usually run y ride a bike, it means i can start to do exercise without many problems.

Thank you an d congratulations for your website, your work and your shape,

Excuse me for my bad english.
Best regards.

Thanks Frederick, guess I should really start reading before posting to see if the information is not already there. Thanks again, greatly appreciate the help. :)

Hi Channy,
There is a link to the timer in the most recent post :)

Czesc Zuzana :) I absolutely love your workouts. I have been doing your workouts for about 3 weeks and the results are amazing. I feel so energized after each workout and the intensity is just what i have been looking for. I am a weight loss counselor and although i help my clients loss weight, i also have to maintain a good physique. Usually I gain about 5 or 10 pounds during the winter but this year i have managed to keep the weight off even with my busy schedule, so when summer comes around i will have more time to workout and the results will be even more amazing. I am completely addicted to this website =)

HI
This is a fantastic site, I only jut discovered it this week, it’s brilliant. Thank you for all the wonderful workouts yo can do without much equipment, I love them all. Well done and keep them coming. I am trying one out this week I love them
Melanie

I’m relatively new, to your site, two weeks old. I’m fully capable of running for extended periods of time (1-3hrs) but you’re kicking my ass. I couldn’t even complete the three rounds in the fifteen minute time frame, I did do three rounds but it took 40minutes!! Ekk. Also my arms are not quite at the Zuzana level so I did girlie push ups (awful, I know). All that to say thank you for a free website that has daily workouts that make exercising more enjoyable!

it was short but great…can u make some new cardio workouts pllzz??????

Great workout.
Trying it right now.

aw, how cute. Caki missed you. BTW love the work out Hope I’m able to reach that level soon. whoot!

Whoa. Will try this one before I head off to work. yessss.

god thts a pretty veiw for the workout!!nice workout btw,i’m going to do this and i already did a workout today but i think tht i still have enough energy for this one too.;)

d.

Dear Zuzanna :)
First of all im glad that i’ve found your site :)
U r a big inspiration 4 me & other ppl :)
U have changed daily exercises into challenges.
That’s why when someone does your workout once ,has to do it again & again :D
I wish you all the best 4 the upcoming NEW YEAR 2010 & keep on doin’your thing :)
with luv
Sylvie from POLAND :).

Hi Zuzana,
I did 13 1/2 rounds exactly; really great cardio. I have to catch up on your previous workouts so i look forward to completing the ones missed during vaca. Laura

test

Hi! I tried to get onto the page that says “1on1 with Zuzana” and it won’t allow me to do so. It won’t allow me to click the “here” button to get a premium account. Anyone know why? Is it user error, LOL ;)

[...] did this workout from bodyrock.tv called Hot Body Workout this morning before I trained my first client and it kicked my butt! I was dripping sweat [...]

17:15!! I was going for under your 17:20 Zuzana! heheheh so cool! I swear i was breathing like some crazy dude on the phone LOL.
Anyway, I guess I am still a bit high.
Until tomorrow!
Hugs from The Netherlands,
Carla

hi Zuzana,

fantastic website. I see you have a 1 to 1 with zuzana section. I cannot see anything in that page. I imagine is for subscribing members or something like it.
Do you train people one to one? It would be great if you do.
Hope you have a a chance to let me know.

thanks,
Annick

You stopped doing the ‘difficulty rating’ on your workouts! You only just started doing that too. I liked it. It’s a quick way to decide which workout I want to try today, depending on my energy level and mood.
Please rate them again!

I agree with Fred & Zuzzanna on this. If you are polite when someone offers you a service that you refuse and they become pushy and maybe even belligerant…what choice do you have…the offending person is showing no respect should they get respect…I think not. Many times people are victims of their own B>S> Why reward bad behavior? Maybe if they got a little of their “own medicine” a found out how it tastes they’ll stopacting like jerks. We can always hope

Hey Zuzana. I have been eating small healthy green meals every two hours and have included protein with each meal. I am toning up and losing those inches. I have not reached my goal just yet,but I was curious what you thought about detoxing? Is it bad for the muscle I am building? Will it take me off track from losing weight? I also want to become a member but I cannot find a link? Freddie, if you have any advice. I glady accept it! Thanks you two!

Hi Zuzana. Thanks for the great workout again. I hope you had a great holiday. It is saying that you have to be a member again when you look into the different links at the top of the page. I look forward to blastin some fat after the holidays!:):)

Ciao Zuzana,

Super workout, thanks! I accomplished this one in just over 20 minutes, and wow, did I feel it towards the end. It’s really hard to believe you did this bad boy in just over 17 minutes:) You must really be in great shape;) I have to say that I did about 15 minutes of jumping rope before I attempted this workout, and I’m glad I did, as it was a great warm-up. Keep ‘em coming!

Frederick* Sorry.

Zuzana,

can you please tell us what you think about the necessity of drinking protein shakes when you are working out. My trainer said both men and women had to drink them if they want to build up muscles. True?! Do you drink protein shakes?

*?* She is not Polish…

Hi DR,

I don’t drink protein shakes and I don’t believe that it’s necessary to drink them if you want to build muscles. I believe in real food.

Hi Chris and everyone,

it will just take some time before we set all up properly. The video where I explain the new area is now in news.

hello, merry christmas,
i did your- rock your body flow workout- today after a quick run around the block and i was sweating! i loved it! but i forgot to time my self, those pike press are hard im scared my arms are going to give in and i will land on my face. but it felt good. Thankyou for a great work out.
I hav some food ideas for you, there really simple but i think they taste yummy.

best green vegetables= mixed green vegetables cut into nice sized peices so they all cook the same time, i like using courgette(aka zuccinni, marrow.(the flowers are yummy too but remove the stamin), green beans, sugar snap peas, asparagus and brocoli. cook in boiling water for no longer than 2 min, i hate over cooked vegetables,yuk! strain, put in bowl and toss with a mixture of 1/3 lemon juice and 2/3 EVOO (extra virgin olive oil) and season with salt and pepper. i like having a big batch of vegies cut in the fridge so i can sook them when ever i want, the will last cut in the fridge in a air tight container for around 3 days but i think if you can cut then before hand its better but if your not that quick at cutting then it saves alot of time.

My Favourite sandwich

2 slice sprouted seed bread, or wupper bread, or your prefured bread,
1/2 avacardo
2 small button muchrooms
1 small red or white onion
1 med size tomato

toast the bread,
squish the avacardo onto both peices of bread season the avacardo with a little salt and a little pepper, just a little bit.
(we are making an open sandwich so no tops)
slice the tomato and arange on to of avacardo
season the tomato with pepper
slice the mushroom and put on top of tomato
slice th onion into very thin rings and put just a little on to the mushroom, or alot, its up to you,
add ant extra seasoning you want, a little dried chilli maybe? i havent tryed that but it might be good.
yum

thats i had one slice of this sandwich and a bowl of greens and a poached egg with rocket tonight so thats why i thought i would share it with you.

i made a christmas pudding and all that was in it was bananna, dried fruit, fresh bread crumbs and egg, it didnt have any extra sugar or butter ad it was yummy, but it takes 3 hours to steam. i will have to give it to you next christmas,
HAppy new year!! and thanks again for all the great work you guys have been doing, i only found you a couple of weeks ago but i love it, Keep up the good work

REgards.
Tess.
Aus

Hi Zuzana, my name is Velina and i’m from Bulgaria.
Firstaval i wanna wish you a Merry Christams and Happy NEw Year in advance!Wish you to be as sweet face as you are so far in your videos and to be very, very happy with your partner (Frederick was his name, right)and all the best in future!!!
I’m quite new in your site , but i can say i’m obssesed already.I’m so glad that i can have huge workout only in 15 or 20 minutes and i feel so much more energized during the day that i could ever imagine.I’m doing exercises since 1997 and i could say i’m in a very good shape, till i found your workouts -they’ve killed me-so hard , but in same time , so challenging for me .I really wanna thank you for everything you’re sharing with us!
I find real difficulties with the push-ups, espesially one-armed, but i think i’ll be able to do it some day.. Yesterday i managed to do the explosive push-ups (wow , it was a big joy for me!).For example the first time i was falling on the ground:))
So , in short , be healthy and keep doing theese great workouts , so that we can enjoy all of them!!!
Hugs!

i did 16 rounds in 10 minutes….

I think I did pretty good with this exercise. I think I may have an injury now from the weight training one. I don’t think I did the hammer curls right. =/

Hahaha I thought this was the Summer Fittness video.

Zuzana I love your workouts! They have been kicking my butt! Will you post an updated video of your daily eats?

Hi Zuzana
I have been away from the gym properly for almost 2 months due to illness and after finding you on youtube a couple weeks ago did todays workout as my first cardio. I’ve been trying to keep up with one or two workouts a week but have been struggling.

I’m better now and it was great to have a cardio blast I could do at home that was really challanging.

I only managed 6 rounds in the 15 minutes but I’ll get my fitness levels back up to what they were soon.
Thanks for the help keep up the awesome workouts great to have something so tough to work towards.

Debbie in freezing cold Glasgow, Scotland.

I do understand you are making some changes, but some of your sections won’t allow you to see them without being a member? a member of what? the site? and how do you become one?

As always, another great workout! I have been following for 2 weeks now and have noticed changes already…love it!

Hey Zuzana and Frederick,
that was a good workout. I have just started to do your workouts. Looking forward to the next one…
Happy New Year

Hi Zuzana,
Would like to raise a question to your answer if u don’t mind …”You can exercise your abs every day “.
I have read that “Exercise for same muscle group should not be done daily.It should be done on alternate days “Is it correct ??n why ??If its true then is it ok to exercise abs everyday ??

I might be wrong and would love to correct my knowledge .
Thanks
Kim.

I’m so glad that you had a Merry Christmas!!! Your body is looking absolutely amazing! You have really made a great transformation from the beginning until now, just wanted to say keep up the good work! Also, I was wondering if you could make another diet video like you did in the past since you have progressed so much more and have more knowledge, I feel like your diet might be a little different as well. Please and thank you.

Alina W

Greetings, as the new year is coming, i thought i let u know that ur video is viewed also in the far east and made an impact on me. i hope to be a fitter person in 2010 and with u around, i think i can make it. thax for the exercise video, it is much appreciated.

p.s u and frederick do make a cute couple. ha! ha! Happy new year …. may ur life be filled with prosperity and hapiness.

Hi Zuzana,
I just recently stumbled on your video workouts on you tube. Oh my god you are amazing! I have been working with a personal trainer for the last year and half, he is totally awesome, definately knows his stuff, I have a rotator cuff tear that needs surgery and most trainers wouldn’t touch me with a 10 foot pole, yet he has been able to work around thatand kick the crap out of me. I’ve lost a ton of weight and inches. Alot of the movements he has been doing with me are very similar to yours, the harder the better. But looking at more of your videos, you are my idol! your workouts rock and I will definately incorporate your ideas with everything that I’ve learned from my trainer. I am interested in what your personal training includes and or the cost. Thank you for what you do.

Cheryl

I have a q about the workout! When you go from the jacks to the leg lifts, does that count as 1 round, or do you have to do all the exercises in reverse from the leg lifts back to the jacks as 1 round? Thanks!!

I like the back drop today. Very good as usual.

Zuzana,
GREAT WORKOUT! This really killed me.
I was wondering do you incorporate any kind of distance running(mile runs) or other routines besides these workouts that you do?

I know you hike, and I have done some challenging hikes around my area and they are an excellent variety in my routine.

Would you recommend running in addition to your daily workouts?

Tracy

Awesome workout! Hey Zuzana, how do I get my forearms to be nice and muscular…like yours!? lol Thanks!!

Just wondering, HOW DO I SUSCRIBE??

12 rounds! horrayyyy
thank you my dear

Hi Zuzana,

How do you become a member of your 1on1?

Thanks!

Hi Zuzana,

I was wondering, are you sure 15-30 min a day of this workout will help me lose weight? I feel just sometimes feel its too good to be true. I mean i do your work outs almost everyday and do feel a bit stronger but haven’t really lost the last bit of stubborn belly fat. N i have been working out for 2 years. I just got use to an hour work out and don’t feel completely satisfied with 15min workouts. I mean your workouts are great! But sometimes when i finish i feel like i want to work out more. Maybe im just a workout freak =P. but my question is should i do two of your workouts a day to finally get rid of the last bit of belly fat?

Okay here are my times for all three rounds and I must say I really felt wiped out and must work on my V Crunch form and Knee Raise reps!

Side Lunges: 36, 34, 32
Lizard Pu: 25, 28, 22
V Crunch: 30, 30, 33
Half Squats: 50, 49, 52
Knee Raises: 15, 12, 12

–Chris

Hi there,

WOW! Very intense and challenging workout for me. I was really pouring sweat from this one. It was amazing. Thank you! I completed the exercises in right about 18 minutes and found the reptile push-up to be the most difficult by far, could barely bend my arms half way, but like you Zuzana, went down as far as I could.

Really enjoy and appreciate your website. You have really been growing and improving it and it shows! Congratulations.

Hi Zuzana and Frederick,

Several areas on the site including NEWS have the warning “…The content you are attempting to access is for members only…”. I have read some of your other posts on this subject, so I assume things will be fixed in a few days.

You two don’t need to be cultivating gray hairs over me stressing over not being able to view pages. I mean I’m only addicted to coffee…8-)

Have I wished you two a happy new year?

Well lets expanded that to everyone reading this!
–Chris

I absolutely loved this workout. I bought the Gymboss timer and it was so much fun!! 15 mins flew by.

Zuzana, please make more videos using the intervals with the timer! I love these they are so much fun!! :D

Thought I’d try this again 10 days after the first attempt. 45 minute hill run as warm up (that is improving rapidly, too). I was on my way to breaking all my old scores on every exercise when the timer malfunctioned for the third round. So for the third round I just tried to keep the same tempo and do the same number of reps as the previous two rounds and keep good form. It is so motivating to see rapid improvement AND to have it feel easier! :)))
s j lunge: 53, 48, 50
reptiles: 24, 23, 23
V crunch: 43, 42, 43
Prisoners: 68, 65, 69
knee raise: 35, 32, 32

Zuzanna,
Did this workout today. was very sore from the last few days. Here are my results:
side jump: first round 63,second round 59, third round 53
Reptile pushups (I couldn’t do the whole way in the manner you were, so I did a reptile on one side, back, pushup, reptile on other side, push up. round one: 28, round two 21, round three 22.
V crunch: round one 35, round two 32, round three 33.
Prisoner half squat: round one 73, round two 49, round three 70
Hanging knee raises: round one 20, round two 25, round three 30.
My butt is burning so bad that I may not be able to walk the rest of the day. (just kidding, but wowzers!)
I think that was the most intense workout i have ever had in 15 minutes. THANK YOU!

Hanging knee raise

have you seen this http://www.beach-fitness.com/tabata/
its awesome. and there is a plain old online stopwatch if you google it. I don’t have a gymboss either. maybe someday.

I would have to agree with that. Sometimes it is hard for me to see the correct movement. i like the multiple angles but maybe a bit longer on each angle of the movement. :)

Hi Zuzana I’m new to your site and think its great. I have been exercising on and off for twenty years but this year I’ve decided to get totally serious about it. You have an amazing body and determination and I think your a great inspiration. Thanks for sharing your routines and I wish you both all the best for 2010.

hi zuzana, I would like to know where can i find that bat bar that you use for your workouts?

Hi Kay,
Those are called clubbells – a quick google should land you on their site :)

I love your workout’s they are just what i have been looking for to warm up before spinning.
if you are in israel some time i would like to give you a soothing massage with hot stones
as i am also a massage therapist
thank’s again
Simon

Hi Simon! That’s awesome. I love massages :)

I liked this one, as I didn’t have to think much and there was an end point, 55sec…just count…So here are my numbers.

Side Jump Longes:53/48/47
Reptile Push Ups:29/25/29
V-Crunch:32/31/30
Prisoner Half Squats:45/42/47
Hanging Knee Raises:22/20/22

I’m slowly getting back into shape and I’ve been using this workout to help me along.
I haven’t started counting reps yet, for now I’m just trying to push through without stopping. When I can complete the whole workout without stopping I’ll know I have achieved a personal best and then I’ll start counting reps.

I love the idea of timed workouts and I am amazed at what a terrific workout I’m getting in just fifteen minutes.

Thanks again for everything you guys are doing here.

BTW Frederick, your photos and video are awesome.

I am very impressed by the amount of effort you guys put into this site and by the quality of your presentation. I’ve been in the IT industry for a long time and I can appreciate what goes into putting something like this together. You make it seem effortless and I know its not.

wow, just did another round of this, awesome!

side jump lunges 40;30;30
reptile push ups 25;20;20
V-crunches 25;20;20
Prisoner half squats 30;30;30
pull ups 20;20;20

I need to strengthen my back, so I did pull ups instead of leg raises. Plus I can’t do leg raises at my place because I don’t have a wall like you do.

All of us here at the fire station I work at love your workouts. We would love to see you incorporate some firefighter gear into your routine

Wow those reptile pushups killed me. Not going to even post my numbers cuz it’s so embarrassing. In any case, for iPod touch/ iPhone users, there’s a free alternative to a Gymboss. There’s a free app called WOD timer and it does the trick. It’s not as cute and small as the one Zuzana owns but hey, you don’t have to go out to spend money. :)

What can i do instend of the knee raises?

side jump lunge – 45,45,45
reptiles – 15,11,11.5 (went down couldn’t get up)
V Crunch – 25,15,10
Prisoners – 38,35,38
Girlie style pushups (I don’t have a hanging place) – 10, 8,8 (I need to work on my pushups which is why I picked this)

Thanks so much for putting this out on the internet : )

To day I did 45-38-44 for the first! 13-14-13 (push up is my weakness) the third 25-25-27,48-45-40 and the last one 15-17-19!
It’s juste my second week…and i’m so proud of me! Thank you…. :)

I did this workout about a month ago and today I repeated this exercise. My results were much better! I’m little bit surprised. :) I can see development especially in my arms, back and abs. Reps of Side jump lunges and Prisoner half squats were the same.

Jajajajjaaaaaa!! Nice Frederick!!

Hi Kim! I’m not Zuzana, but I think I might know something about this. I do this workouts everyday to get fit and loose fat, but my boyfrend does other workouts to increment muscle and weight, he doesn’t work the same muscle group 2 days in a row because this way the muscle doesn’t have time enought to “grow”. But if you do it just like me, for the same reasson, it’s ok and I swear it works.
Hope Zuzana will correct me if I’m wrong, but I think it’s pretty much it. ;)

Debbie L.

HAH! Frederick! :P

Hey guys,

Nice workout. I may try to do 4 rounds next time. It will be short and intensive so perfect!
1- 51/48/50
2- 21/22/21
3- 42/40/44
4- 58/54/55
5- 20/21/17

I have a question:
I am still a bit struggling to do push ups all the way down so I was wondering if, in a sequence of exercises, you decide to do 20 push ups, would you recommend me to do 20 push ups total not bending the elbows completely or to do let’s say 5 push ups all the way down (so less but deeper ones vs. more but less deep ones)?

Thanks a lot!
Love you so much!!!

This is more like a muscle fatique attack xD That should be the name of this workout. It got all my muscles to fail by the last hanging knee raises haha.
I’m dripping in sweat. And trembling. What a workout. whew!

This was my workout for today!
I changed it a little bit, replacing the side jump lunges by snowboarder, the V-crunches by butt lift toe touch and carrying a 33lb sandbag on upper back for the prisoner half squats. I also did the hanging knee raise on y homemade dip station instead of against my door (I struggle more when doing it on dip station vs. when I have my door as a support for my back)
Here is my score:
1/ snowboarder (instead of side jump lunges): 42/40/40
2/ Reptile PU: 16/16/16 – way beyond your score!!!
3/ Butt lift toe touch (instead of V-crunches): 26/26/28
4/ Prisoner 1/2 squats (with 33lb sandbag on upper back): 44/50/50
5/ Hanging knee raise (on dip station): 15/17/22

Great workout and short!
Have a great weekend Zuzana, Freddie and bodyrockers!

How come the comment I just posted did not need moderation and was posted immediately? You may want to have a look at that…

whoooo! today i’m so excited, because i really beat almost all my scores, with strong form.
1. 62, 70, 70
2. 13, 15, 12
3. 27, 30, 30
4. 65, 85, 82
5. 20, 29, 23

i saw this morning you maybe found a house in la? i will watch the video later, but good luck with the house!!

booooh I did this workout on the 14/05/11 and my scores were better in most of the exercises :’(
I think I did reptiles instead of real push ups
I feel discouraged :(

1) 52/50/50  (AB 50/57/60)
2) 14/13/12  (AB 20/20/21)
3) 33/30/34  (AB 28/31/31)
4) 49/45/43  (AB 76/68/65 WTF ?????)
5) 16/16/16  (AB 17/20/18)

72 71 67
32 30 31
45 41 44
69 70 75
30 31 33 on sept 9th ’11
thanks guys
and 1 B for E

yay! i finally beat some of my scores on something :)) what a week…. :D

1. side jump lunges
    50?  51 54
    59 68     72
    62, 70, 70
    60, 59, 60 (barefoot)
    73, 72, 71
2. reptile pushups
    13 13  15
    10 11 13
    13, 15, 12
    11, 12, 13
    15, 15, 13

3. v crunches (stay in v, up)
    24 28    29
    26  30 32
    27, 30, 30
    22, 34, 30
    28, 30, 30

4. prisoner half-squats
    60 60   44
    44 plies 34 full squats 66  1/2 squats   (oops)
    65, 85, 82
    66, 68, 72
    71, 80, 90

5.  hanging knee raises
    30  30   30
    29 30 31
    FIRST TIME ON PULL UP BAR: 20, 29, 23
    25, 25, 25
    22, 25, 25
burpee for erin!!!!

Is there an alternate exercise for hanging knee raise? As I do not have an apparatus to hang from.

dip station knee raises, two chairs and knee raises, the inner corner of your kitchen counters and knee raises, lay on the ground and do leg lifts……the possibilities

side jump lunge:50,50, 47
reptile push up:28,29,30(kept moving towards the end but arms were shaky as hell!)
V Crunch: 34,31,33prisoner half squat:51,55,61
Knee raises: (modified) 36,36,39

Hi Zuzka,

I think you were the leanest when in Malta/Gozo.

–Chris

My score! 

1- Side jump lunges: 52, 46, 48
2- Reptile push ups: 16, 15, 13
3- V-crunch: 37, 36, 34
4- Prisoner half squats (I accidently did half jump squats…ppfftttt!!! ): 35, 30, 27
5- Hanging knee raises (hanging from my pull up bar): 17, 16, 15

I changed the intervals to 10/50 instead of 5/55.  I love these oldie but goodie bodyweight routines!

SJL:  50/50/50
RPU: 16/14/12
V-C:  30/25/23
PHS:  55/53/47
KR:   24/22/18

did full squats instead of 1/2 squats because i didn’t follow the instructions properly.  seems like a common occurence for me – just ask my wife!

side jump lunge:  69-63-62
reptile pushups:  28-24-20
v-crunch:  28-25-24
prisoner squat:  42-40-34
knee raise (on 2 chairs):  32-31-31

chris

1) 64, 70, 72
2) 12, 10, 10
3) 24, 31, 40
4) 78, 76, 74
5) 27, 25, 22
 
I am feeling a bit better today my back wasn’t as bad… :D I had fun doing this

Hi,guys i did this workout today,here are my reps:

Jump lunjes-56 68 72
Reptile push up-23 24 25
V-crunch-35 40 42
Prisoner squat-46 52 60
Knee raises-35 35 36
+a healing burpee for Erin

Thank you so much,guys! :)
Good night to everyone.

I did this one at the gym today and ended with 17 minutes incline treadmill walking
Side jump lunges 54-52-50
Reverse pushups 20-22-22
V-crunch 31-30-27
Prisoner half squat 65-60-62
Hanging knee raises 22-21-22
Thanks!

I went to the gym this morning, so this lil’ oldie is saved for 4:30 am tomorrow - YAY :D

Third time doing this, with some good improvement! :)  Beat last scores overall from 9/26/11

Side Jump Lunge:  52, 48, 49 / (old:  48, 45, 22)
Reptile PUs (on knees):  17, 15, 17 (old: 15, 12, 13)
V-Crunch:  21, 21, 23 (old:  22, 22, 18)
Prisoner squats: 50, 49, 49 (old: 45, 35, 42)
Knee Raises:  26, 27, 28  (old: 22, 22, 20)

I have to work on the Reptile push ups but for the last workout of the week I was a bit toast.  In a good way :)

I find it helpful to write down pulse after the word squat…that way at a quick glance you know what to do.  You should create a disqus account…..I like to see how you did, but it’s hard to find your comments sometimes…just a thought.

I find it helpful to write down pulse after the word squat…that way at a quick glance you know what to do.  You should create a disqus account…..I like to see how you did, but it’s hard to find your comments sometimes…just a thought.

Hi Gerri Lee, I do follow Chris, I like hearing from him too and his comments land in my dashboard. Did his profile not have a follow option? Maybe things are a bit screwy with the website soon to be updated. I’ve noticed that sometimes lately.

Wow Maria, I often get up at 4:30am to have time to drink cofffee & workout by about 6am…but I don’t know if I could bust anything out that early.  But I do work hard to make that time…nobody messes with you in the morning!!…but later in the day its so easy to have that time slip away.

P.S., Maria - your profile doesn’t have a “follow” option…If you create a DisQus account it is easy to then track people you like to hear from, and vice-versa (then I can find your comments easier!).  Maybe you were aware of this already, but if not thought I’d let you know.  (to do: go to the DisQus icon drop down menu above the comment box and click on Create Profile.  Then you can add a picture, where you are from, etc).

80 78 75
40 40 43
54 53 58
83 88 83
36 35 37

80 78 75
40 40 43
54 53 58
83 88 83
36 35 37

sometimes I can’t see for looking……

Loved this short, fun sweat! I have an old school pull-up bar made of wood, which makes my hand palms hurt and slide very fast. So I can’t really keep up with my numbers in the leg raises, because my hands are slipping.

1) Side Jump Lunge: 100-95-97.
2) Reptile Push-up: 25-27-27.
3) V- Crunch: 59-56-58.
4) Prisoner Half Squat: 93-100-100.
5) Hanging Leg Raises: 36-31-32.

Thank you for that :)

Love, Maria

This weekends highlight was buying a new journal to record my scores in :)
54,59,63
14,16,19
29,22,20
77,80,80
28,28,28
+Burpee for Erin
Bonus:20 side crunch, 20 Triangle pushups
+20 min. skip later!

SO COOL, thank you so much for telling me, Bonnie :) Now I am up-to-date, ha ha :D I am pretty slow in this high-tec universe, compared to my quite young age, ha ha!

NO, you are so right, nobody can battle me in the early morning hours. I just love to get my day started with Bodyrock, because it wakes me up damn good and gives me a KICK of energy, all throughout the day!!! Do you do any other sport related activities?
Love, Maria

I agree with you, Crose. I remember Zuzka telling us many times, that she had very bad eating habits back then. That she used to eat extremely tiny portions, which I really think was too visible! She looks so much more healthy, sexy and confident now :)

No other active sports besides BodyRock…except avid dog walking, if that counts. I was regularly using free weights at home before I found BR (in July) and then I totally put them away as I started just doing the BR workouts. But actually just yesterday I pulled them out again and did some bicep curls and other arm exercises with them. I’ve had an ear out on you and a bunch of other BRers I notice that mention mixing up your BR workouts with additional strength exercises. I would actually like some ideas from BRs on what lifting exercises to do to throw in the mix a few times a week. Really, doing the Reptile Push Ups on Sunday rudely reminded me I need to do more to build up my arms…I nearly fell on my face and had to switch to my knees. BR’ing has made me a lot stronger and more conditioned than I was 6 months ago but I’d like to try giving myself a challenge by throwing some new activity in the mix. Ideas? Thanks! :) email is bkhund@yahoo.com if anyone wants to send info outside of using DisQus.

Great Maria!! :) It took me a long time to figure out. now I try to pass it on to others.

When I am at the gym I often do these (3/4 x 12 reps):

Leg press, hanging leg raises, pull downs (for upper back), shoulder press, dips, hamstring curls, dead lifts, bicep curls (not too much, my arms grow like weed!!!) hip thrust w. gymball, chest lifts, plank exercises and different crunches. I love it :)

Awesome, thanks for sharing that Maria :) I appreciate it! 

Hi MidiMidi :) I’m following you too. I find that following BRer’s who are dedicated keeps me going, big time. Haven’t thought of what I’ll do tomorrow yet but Perverted Punisher sounds good, so does Rock it Workout that Audra suggested…Brutus just whispered to me to make sure there are no ninja jumps in either of those.

i just started following people, I am figuring this out but the biggest asset of the site is the community and we need to push each other! there are ninjas to the perveted punisher and pullups, which i may do reverse pullups 20 for. I can’t find the rock it workout though. is it the rock and no roll workout? that one looks hard! let me know so I can decide!

Click on the link on the FB page.  You’ll find it quicker than using the search engine on this site :)

My lower back finally feels better so I’m going to do the Pound Melting WO in the am, it’s already written in my book…lazy lazy….think I’ll do the Hot Body WO on Wed. am…will wait to see if the boys get something posted…if not will continue on with the I’m Sexy and I know it WO….

My lower back finally feels better so I’m going to do the Pound Melting WO in the am, it’s already written in my book…lazy lazy….think I’ll do the Hot Body WO on Wed. am…will wait to see if the boys get something posted…if not will continue on with the I’m Sexy and I know it WO….

happens to me all the time :)

Hey Gerri Lee, I’m going to join you for the Pound Melting W/O in the morning. I need something a bit shorter in the morning with an early day for work. C’ya there…!

Yahoo – 1st Xmas workout is up…I’m going to do this instead of what I had planned…

Me too, tomorrow morning :) ROCK IT, babes!!!! <3