BodyRock.TV

Hey Zuzana,

Welcome back! No off to the new year! :)
I am trying this out tomorrow.
Hugs from The Netherlands

Greets for the weirdo ;D
Nice workout as usual :)

Hi Zuzana,

It maybe the end of one Christmas, but in a week it’s the beginning of a new year with a whole new set of holidays with a new Christmas to come.

Shouldn’t it be the “Nussknacker” workout on youtube? 8-)

–Chris

Hey zuzana,
i stumbled upon ur site today while trying to find some new work out routines. Im absolutely amased by ur creativity and fun excersise routines. I got a shitload to catch up on. but from what i’ve seen so far im gonna have a lot of fun and sweaty afternoons. Tnx for the inspiration. Keep it up :)
Cheers from Amsterdam, Holland.

Hi, Zuzana,
It’s great to see you back in action after the Christmas holiday. Really enjoy seeing differrent parts of Gozo and Malta! Your videos seem like a combination fitness instruction and Reality TV show, but much more valuable and entertaining than anything on broadcast TV. Can you show more of the islands in future videos?

Thanks and regards, Hampton

Hey Zuzana

We were starting to go through withdrawls waiting for the next workout! Looking forward to getting this one started tomorrow. Thank you so much for everything you do on your website,its been amazing to follow!

From Dallas, Texas
Joe and Laina

I love your workouts so much…they r always so much fun!!! I’ve done p90x….I’ve done Insanity…and I love your workouts. They are so efficient… And I get a great burn. I check Several times a day for ur new workouts and I
get excited to See them posted….and they are freeee!!! Thank you both so much! You are sure helping to make the world a better place! God bless

Is it 20 rounds of the laying leg lifts? This looks like a good workout!!

Hi Zuzana! love your blog!

Glad you guys had a great Christmas. I just did your “15 Minute Hot Body” one a few minutes ago – awesome! I love your workouts, thank you for providing them to everyone. :)

I had kind of an off-topic question, and I’m not sure if you or Frederick ever talked about it, but was your move to Malta difficult as far as jobs/careers go? Or do you both just work on your own projects, such as BodyRock? I’m semi-planning my own move to the Caribbean with my fiance, so I’m curious to know how you guys did! :D

Thanks again.

Best,
Stephanie

Su, is a problem do exercises for abs everyday? Because your workouts always have… I don´t see problem, but people says that´s not good.

Hey Zuzana and Frederick,
Welcome back. Looking forward to doing this workout tonight.

Chantelle from BC Canada

Hello Zuzanna! I look at you every day and I find your extraordinary videos ! You have one of these forms ! I like enormously the means which you use and every type of exercises whom you make. You are a really brave woman especially that you are good in about twenty while I in my eighteen years I make it not so much lol ! I come from France to Paris and I can swear you that to us it’s freezing cold as for you you are always so brown ^^ the luck ! On it I wish you good courage to you and Fred! Big kisses and good continuation by hoping to see novelties ! Bye !

P.S. This is git. How many leg lifts?

I managed to do it in 14.30min!!!!no breaks between reps yahooooooo

I’m loving the workouts..been at them for about two weeks now..my time for this one – 18:54.49

So basically you’re doing four rounds of 16 exercises each? It took me 5:03 to do one round and I just about died. Also, how many reps do you do for leg lifts? Thanks.

17 minutes and 2 seconds! I really tried to push myself woth very short breaks andmore focus on keeping the workout intense.:) thanks for the workout,evn though it’s old.I think that I should start trying to beat my old workouts when you don’t post anything.see ya

Zuzana, you look so good and in tip top shape. I’ve never seen a women in this type of shape before. Can you give me some pointers on Clean Eating. Since the holidays I’ve gained 5 pounds, and I need to get it off by next friday. I’m working out on your video each day. You are very inspiring!!!!

Oops. I meant four rounds of 13 exercises each.

Hello I am looking to find a way to start working out this new year. I am 28 years old and haven’t had much of a problem staying in shape due to the nature of work i was previously doing however my job has changed and I am not as active at work now so i am starting to put on some wight and I am trying to solve this problem before it gets out of control. Any advise will be great.

Thanks Chuck

=D I was looking through your old routines, and had decided that I’d do this one tomorrow. Twins! lol
I hope your Christmas was bright & sparkly!

Zuzana,
Thank you for putting these routines together. I much appreciate your workout routines and Frederick’s efforts in shooting and editing all the video and pictures.
You are an inspiration and your toned body provides ample motivation! I am now working myself back into shape after a pregnancy. I have been doing the “intermediate routine” from your FAQ section for about a month now. I seem to be getting stronger. I will start the summer fit 6 week program next week to change things up. My hope is that, after six weeks I might be able to attempt some of your daily routines. They seem like a ton of fun, but with weak (very weak) abs post pregnancy I need to work up to these routines.

Hi Chuck,
Read through our diet articles so that you get a sense of the general approach that we are taking – basically it means eating less but more often. Once you have an idea about diet jump right into the daily workouts and keep track of your scores / times. Welcome to the site!

Hi Chris – check out the pictures under the post – there are 10 leg lifts :)

Hi Stephanie,
Living in a warm weather climate is all kinds of great, and if your career or job is portable or net based then it’s just an added bonus.

Hi Zuzana,

I started your routines after stumbling onto your site a week ago. You’re absolutely amazing with your creativity in keeping the rounds of all of your routines enjoyable but intense! Keep up the great work! I’m looking forward to putting your ball buster workout to the test tomorrow morning! All the best from California!

Hi Zuzana. i was checking the site everday to see if you posted a new workout. so this workout i tryed las week and it was soooooo hard for me. i only did 2 rounds. i hope that today i will finish all 4 rounds. i never believed i will be able to do the bome diver push up. and now after working out with you for 3 months i can!!!!! some of your workout i complet with a very good time and some are harder for me. one of my feavert workout of yours are the 550 rep workout and 660 rep. i love them.
can’nt wait to try this workout again and see if i can finish it this time.
Thank you
Tali

Zuzana,you look absolutely radiant! The holiday must have been very restful for you. Frederick made me laugh when he said,”Don’t look now, but there is the weirdo again.” But, did you ever think that GOD comes to us in many ways and disguises? Perhaps he was testing you that day to see if you acknowledged this “weirdo” as a human being that deserves at least a smile. You could have just smiled and walked away. Sometimes, a smile lets a homeless person know they are not invicible. Anyway, it’s good to see you back and I will do this workout tomorrow.

Hi again!

Everything seems to be ok again, I can wiev the older workouts again without restrictions. It was odd… I started to panic a little.

I’m gonna try THIS workout today. Can’t wait.

A.

WELCOME BACK!!!!!!!!!!!!!!!!!!

what did frederick gave you for christmas?????????????????? hope you had loads of presents because you are worth it.

i’m leavinf in 2 days to south africa so i have to pack my suit case and be sure that everything is alright so i don’t really have time to workout today. maybe tomorrow. but for sure i’ll start again on the 2nd of january.

love you both
LisaG

I have some exercise ideas. One is Jumping Jack with High Knees – try to jump your legs spread by getting your knees as high as you can. When returning to position you can either jump high knees again or just jump legs together.

The other exercise is Push-up with Leg Rise. While lowering yourself to a push-up rise one of your legs. Returning to postition lower your leg back to ground. You can switch the legs.

I haven’t tried them yet, but I’m sure these are possible to do.

A.

Hello back again Zuzana and Frederick,
I must say I really missed you. :-) I hope you had wonderful days with your family.And I am really looking forward for your new workouts and to haer from you both again!
Greets from Germany!!!

HEYYY girl!!
I LOVEE the outside workouts! They are so refreshing!
My friend and I have been following your workouts the past couple of days, and we love them! It is the best cardio I have had in a while! I feel AMAZING!
Thanks and Happy NEW YEAR!!
Amanda

Finished in 18:12. It’s strange… I think last time I did this I had a much harder time! Maybe I’m getting stronger? :)

Hi Zuzana and Frederick,

I am a new mom who had to have a c-section unfortunately and I am on my maternity leave. It has been 5 months since the birth and I have come across to your website (thank god) while I was searching some workout routines for my after-the-surgery belly shape. I know you must have heard this many times before but again thank you very much for sharing all your knowledge and workout routines with us. I dont count myself as a complete beginner to workout but after the surgery I am being a little bit cautious and while I was looking into your site I come across with your ‘workout for absoulte beginners’ set and I am starting with that one today. My question to you is; I would like to continue with your other daily workouts but for how long will I continue with the beginner set till I move on to the other ones?
As for the clean-eat diet, I am from the Mediterranean region and I follow an eating habit that involves veggies and the motto of ‘eat often with less portions’ so I support you 100 % on that. Thank you very much again to you both and since xmas is over, have a happy and healthy new year :)

Jade

Hi Zuzana and Fred

:))) I think I know who you’re talking about. He’s not a weirdo. He is a PERVERT. He preys on tourists, you’re right. You did the best thing to ignore him. Usually tourists tell him to leave or they’ll call the police. That usually gets rid of him. And one note to Texas Cindy… I’m quite sure GOD doesn’t send dirty old med who usually hide behind a rock “exersising just one muscle in particular” while feasting their morbid thoughts on tourists. Z & F did the right thing. Now, Zuzana, it’s the skiing season soon and was wondering if you could pop in some lower / mid body routines in order to build up stamina and leg muscles. Any advice?

Kindest regards

Kurt

WOW, WOW, WOW

amazing work out. i just finished it. my body was shaking after the workout.
last time as i said i did not finish the workout. so this time i wanted so much to do it and finish in good time so i push my self so much only took one break bettwin first and second rounds. and i can not believe the time i did it. 16:57
i can say to my self “good girl”
waiting for a new work out tomorrow.
Thank you Zuzana for you amazing daily workouts
Tali

Šmarjáá, ta holka musí mít peklo. ,-) (prostě jen samé kliky, lehy sedy, dřepy, atd. akorát v jiných rukavicích a “trenclích”) To bylo první co mě napadlo po skouknutí několika videí na Youtube. (ihned za sebou, bez přestávky :) Alepak jsem se uvedl do kontextu … že toto je zřejmě Tvá práce a že člověk takto vytížený dokáže i normálně žít :-) Nic se nemá přehánět, držím palce a přeji Ti ať to odhodlání vydrží, v nějaké rozumné rovnováze, co nejdéle.
(A samozřejmě krásný, pohodový N(n)ový rok)

Hey Zuzana,

I came across your website about 3 weeks ago and I started doing your workouts. I’ve lost weight already, I’m feeling great and getting stronger everyday! I wanted to thank you and Frederick for all the hard work you guys put into this site! I did this workout last night except I changed the pike press to wall push ups because I’m training for proper push ups, I did it in 23:02. I had a question, If I have the time to another workout during the day, is that okay? I dont want to over do it.

Thank you so much
and have a great day!

[...] here to read the rest: Rock Your Body Flow Workout – Beating My Personal Best | Fitness … Share and [...]

Hey! Zuzana I want to thank you for you’r tips to workout, I love you’r workout ,and when you have a new routine, I always enjoy . so thank you so much Zuzana and I WISH YOU HAPPY NEW YEAR!!

Hi Zuzana,

My husband found your link via YouTube…I have looking for new routines to kick me out of a plateau…and all I have to say is OWWWWWW! Looking forward to competing in some triathlons and marathons and these work outs have been amazing in terms of building muscle endurance and stamina…Thanks and Happy Holidays!

Will be looking forward to more in 2010 :-)

I’ll be doing “Rock Your Body Flow” today. Thanks for adding the Laying Leg Lifts reps. Happy to see a set with back extension (Superman) today. I can really use it…my right hip flexors got overworked since Christmas.

Ahoj Zuzko,
vaší stránku skutečně zbožňuju, do tvých cvičení jsem se zamilovala, na bodyrock.tv jsem téměř denně, prosím už se nevracej k činkám, protože to co vymýšlíš teď je to nejlepší, co jsem viděla a zkusila ;)Napadlo mě, jestli bys nechtěla udělat i nějaké video s jógou, kterou tak často doporučuješ;) Taky by mě zajímalo, čím se vlastně živíte…je to dost scestná otázka,ale vy jste vždycky tak v pohodě, no stress, váš život vypadá jako pohádka ;)

Jinak přeju ještě krásný zbytek Vánoc, šťastný Nový rok a ještě jednou děkuju.
Kristýna

YOW!! 20:20, not so good but I will blame it on not “flowing from one to the next” very well and not an absurd amount of XMas cheer.

Hi both – finished this in 19:00 and managed to knock 2:27 off my previous effort in Nov. Unfortunately I didn’t have quite as nice a place to exercise!

Hi Zuzana,

I love the variety of your workouts and the fact that they are body weight workouts. My only issue is I have gone through two total hip replacements, left and right. The second procedure was done in May of 2008 and I am totally pain free. I’m in pretty good shape and workout 2-3 time per week. I avoided jumping so I won’t damage implants. Can you suggest some alternatives to the jumping jacks and the other impact moves? Keep up your great work and videos!

it’s hard. I did worse than the first time. 18:24… I’m so outta breath…I guess it all because of the holiday.

Hi Z & F!

I’m glad you’re back and hope you had a wonderful Christmas :)! It was very cold here in Federal Way, Washington (USA), it’s been in the 30′s and low 40′s Farenheit…. my car was frosted over most of the weekend, but no snow, thankfully and not too much rain, just a sprinkle now and then. Seeing your beautiful sunny island is very nice for me, I prefer sun and warmth :)

I completed this workout in 17:01 minutes and I’d rate it a 3. It got my blood pumpin’ but wasn’t too difficult. The tricep kicks were definately the hardest part for me.

Best to ya!

Ruth

Hi Jade,
I think that it’s important that you check with your doctor and get his go ahead before you start into anything that is more physically demanding. If you get the green light then just dip your toe in the daily workouts and see how they feel :)

Hi LisaG,
Have a safe trip!

Hey Zuzana,
Just wondering how long you have been doing your workouts to be where you are today? Have you always had the physique you have or do you have to work at it to keep it up?

Thanks,
Chantelle

Hey Frederick,

Now Zuzana have done all the exersices one time and then she have done it again backwards are that one Round?

Hey Bodyrock,

Just wanted to thank you guys. I got a Gymboss for Christmas after seeing it demonstrated in your videos and used it for the first time this morning. It’s awesome!

I think using the interval timer will make my workouts much quicker and help keep me from getting distracted. Thanks for introducing it to me.

Hope you have a fantastic New Year… keep the workouts coming!

Hey,
P.S. also was wondering, what time of day do you do your workouts?, or does it vary???
Thanks

Thanks Frederick,

Wish you all a happy new year :)

Ahoj Zuzko:) Moc zdravím z Čech! Narazil jsem na tvé workouty na youtubu. Hned mě zaujaly. prostě paráda, něco podobného jsem hledal. Už podle Tebe cvičím:) Opravdu jsem netušil, že lze využít až v takové míře váhu vlastního těla – v podstatě jako různé druhy různých fitness přístrojů, činek.., do fitka nechodím, je to drahé a moc mě to tam netáhne, není na to ani čas. Ukázala jsi mi novou směr, budu tě následovat a rád:)K plavání a kolu přidímvam tedy ještě tvé workouty.. Opravdu se mi celý tvůj web, samo i ty, líbí, myslím zaměřením..:) Teprve se s tvým blogem seznamuji, je to teprv pár dní. Jo a byl jsme z toho úplně paf, když jsem zjistil, že jsi také Češka! Jak si si hrála se psíkem, na jednom z tvých videí. Celou dobu jsi mluvila anglicky a na konci jsi řekla “hodný”. Nemoch jsem tomu uvěřit. prostě je to svělý, že jsi Češka.. Jinak přeji další úspěchy, štastné a veselé.Tvůj obdivovatel a fanda z Čech:) Jiáč jsem Plzenák. to by bylo něco, kdyby jsi náhodou byla taky:)).. Měj se. Jakub

Hi Zuzana,

I finished this workout in 18:05 and I feel energized! Thanks again! I can’t wait til tomorrows workout. By the way, I know you answered this question before but this time I promise to remember. Where do you get your workout tops from?

My inspiration,
Audra

Kurt, Frederick and Zuzana didn’t describe him as a “pervert behind a rock…”,that’s something else all together. I’m speaking in general terms of homeless people who may be schizophrenic,paranoid, or the elderly homeless who have dementia or other illnesses. Nothing is wrong with giving a smile to anyone.

Zuzanna,
I have been wanting to send you pics on how I have been doing some pushups lately that have been intense for me, especially for the triceps. When I saw you did Pike’s Peak in this exercise I thought I would go ahead and share the other one exercise I do along with this one. Wondering if you have ever done any of these in the past?

1. I start out in the same position as Pike’s Press (actually all of them are in this position) and I bring my body down to where my chin comes down to the ground between my hands just like regular pushups. I do 30 reps.

2. Then I bring my hands together where my pointer fingers and thumbs touch making a triangle. I bring my nose down into the triangle. I do 30 reps. of those.

3. Than I bring my hands closer to my legs so I am bent more and my arms are in the same spread as Pike’s Press but closer to my legs. I keep my head straight so I am looking between my legs and bring it down to the ground so the top of my head touches. This works the shoulders and back. Just like you did them in One Leg Pike Press in BODY BURN Workout.

4. Than I bring my my arms together and bend them at the elbows getting a comfortable postiion (looks just like Plank Up Exercise in O FACE Workout)and I push myself up so my arms are straight and go back down again. I do 30 reps.

When I am done with these my arms, shoulders, triceps are hurting. You could adjust the workout by doing only 10 reps of each and three rounds or the ultimate – 30 reps and three rounds (ouch!!!).
Note: My legs tend to slide out from under me so I do have to keep re-adjusting my feet position.

LOL @ Kurt!!!!!!! Mercy! I swear I have had to deal with individuals behind rocks (exercising one muscle) and you know what I said to one in particular? (well I was with my kayaking team mates and we were on the water) I said to the fool : “that’s it? that is all you have to show? how pathetic!”. I swear the game ended there and there. I think he got his kicks from shocking people.

I am of course not advocating that anyone would chose to engage in any form of contact with a freak like that.

Hi Zuzana!

I was doing older routines all the time you were not posting and I just can`t believe that I choose from all the routines exactly the same as you, for 27.12.! Haha…

One question: Are you doing the Low Jacks at the end and at the beginning of one round – which practically means two sets of LJ`s in a row (the end of one and the beginning of another round is so close together)??? I did, but I am not sure you did it too.

It`s so nice to see you again!!! :D

Best,

Tina

Hi Zuzana and Frederick.
I actually have a question that`s not workout related, but I really want to know what type of camera did you use to take those amazing pictures. I hope you can tell me the brand or any technical specification. Thank you

16’21″ to complete this. triceps leg lift is fun and hard, luckily only 10 reps, if 20 reps, i bet i’ll stop for a break.

This was an amazing workout, i completed it in 20:44 which is an acomplishment for me, thanks for posting these workouts they save me so much hassle and leave me sweating and wanting more.

Ahoj Zuzko,
je nás víc které máme blog, na kterém se snažíme zhubnout a mít i podporu… Už delší dobu je to co jsme tě objevili… :o)
Některá z holek říkala že jsi od nás :o) Tak jsem se rozhodla ti napsat
A dát ti díky za to že jsi… :o)
Sledujeme tě a spousty cviků vykonáváme dle tebe a této stránky…
Jen je škoda že se nikde nemáme jak dozvědět víc informací…
Padají různé otázky od tvého věku, přes odkud jsi až po to jestli jsi přírodní blondýnka???

Bylo by fajn mít možnost dozvědět se o tobě víc. protože ani na těchto stránkách jsem žádné info o tobě nenašla…

Sportu zdar na celé planetě :o)

Happy Holidays, guys! This workout really kicked my butt!! THANKS!!! =)

Great workout!
I finished in 18:18.
Just glad I got through it :)

Hi Zuzana.
Is a problem do exercises for abs every day? I have a body like yours, but with less muscle, and I want more.
Thanks.
Brazil.

Hey Naama, I know what you mean. Some days I just dont have as much energy to blaze through a workout as other days. Do you guys ever feel like that? Not sore or weak but just not high energy?

Happy New Year!

You’re amazing! What I want to know is what is a sample of how you eat daily now and exercise everyday. These daily workouts cannot be the only exercise you do. How do you stay motivated to eat right? Don’t you have cravings?

Hi Nick,

I think that low energy and no mood for workout is the most common problem for people.

Hi Juliana,

you can exercise your abs every day if you want.

Ahoj Zdenko,

jsem rada, ze me sleduje vic lidi z Cech a ze se vam stranky libi :) rada ti na ty otazky odpovim. Je mi 27 a vlasy si barvim. Moje prirodni barva je takova pochcana slama jak se rika :) Diky za komentar a mej se krasne.

Hi Tina,

I am doing the low jacks at the beginning and at the end, but I did take a sip of water before I started another round so it’s not like I did 40 jacks in a row. Thanks for writing :)

Hi Zuzana! And Frederick!
I think I did something wrong because I did 11min29sec.
I think I didn’t forget to repeat any exercise and I think I did the 4 rounds too.
What would be possible wrong?

Hi Texas Cindy,

You have a very kind heart and I understand where you are coming from. But, from what Zuzana wrote they have meet this person before and probably have smiled only to find it entangles them in a confused sad man’s mind. Zuzana and Frederick impress me as also having kindness in their nature so I respect their judgment to pass making eye contacting with the fellow. I think they felt sad for him or she wouldn’t have even mentioned him.

Anyway, to Frederick, I’m with Hampton Sailor…you should take a some time to shoot just a little more of the view when you are on a beautiful cliff top(?).

And @ Ruth I live just north of you in Seattle!

–Chris

Hi Texas Cindy,

I am really not a cruel person who wouldn’t give a smile to a poor homeless person and I know that sometimes people end up in situations like this very suddenly. I didn’t say that he was a pervert either ( I don’t know if he is or not, maybe Kurt knows him). All I said was that this person was kind of weird and there were times when we couldn’t get rid of him (politely). Well I wouldn’t be so polite, because I just don’t have enough patience when someone is obviously trying to annoy me in some way, but Frederick is always handling these situations politely and without emotions. This guy is either trying to get people in his car so that he can make money by driving them or he is trying to get them to hire him as a guide. I am not saying that there is something wrong with that, but he would step right in front of you and you can tell him ten times that you are not interested. He also gives you attitude on top of that if you show no interest in his services, so it gets a little uncomfortable. There is just one other place where people were acting this way with tourists and that was in Rhodos. It’s like if you would come to my site and the first thing that pops out is a big window right into your face saying BUY MY GOD DAMN TANK TOP and every time you try to close it, the window would pop out again :)

Ahoj Jakube,

diky za komentar. Ja jsem puvodem z Prahy a jsem taky rada ze mi pisou lidi z Cech. Tak doufam, ze se ti stranky budou i nadale libit a ze je budes stale navstevovat :)

Ahoj Kristyno,

mi se plne venujeme nasim strankam a ver mi ze to teda velka pohodicka neni. Je to makacka od rana do vecera – to jen tak vypada na videich ze mame leharko. K cinkam uz se vracet nehodlam, jelikoz me bodyweight workouts hodne chytli a jsem rada, ze muzu v podstate cvicit kdekoliv a usetrim penize za nacini ;) Taky ti preju krasne svatky a stastny novy rok!

Hi Anneliis,

thanks for these exercise tips – I appreciate it.

i finished 2 rounds of this and im beat haha. i did it in 4:42. no way can i do 4 rounds yet. but i’ll get there!

[...] post:  Rock Your Body Flow Workout – Beating My Personal Best | Fitness … Share and [...]

Hi!
Idicovered your website this week end and I just tried this workout! Wow… its hot in here! I love it! I love all your exercises cauz its so different and fun to do!
Keep going, I’ll try all your workout!
By the way…. what a shape!

Happy Holidays everyone!

I did the workout back in Nov with a time of 24 minutes : (

This time afternoon though, I got 18:40! Not great, but I’m making improvements which I’m so happy to see…thanks for all the inspiration Zuzana and Frederick! My husband cheered me on near the end, and I did the last round in 3:40…too bad I didn’t keep that pace up the whole time!!!

Can’t wait for the next workout. Take care!!!

Ariana from Alberta, Canada

took me 29m37s.

this is the first full zuzana workout i’ve actually completed, so i am very happy about my result!

is it normal for your abs to be sore the day after you do this?

Hi Zuzana,
I just have a quick question, how come you don’t use dumbells, elastic bands, and stuff like that anymore?. btw, I think your routines are great :)

hi Zuzana
word of advice to you smokers out there…QUITE NOW!!! i use to be able to run for 20 min and still smoke(i know, i know, horrible habbit)but holy crap i just finished my first workout and i tried to smoke i thought i was gonna die. Zuzana you should do a no smoking ad, 1 workout and they will throw their packs away. new year’s resolution: 1. get in better shape…working on it 2. quite smoking…check

Hello there Zuzana.

Thanks a lot for all the workout’s, been following ur site daily last month.

And I’m really trying to keep my self doing them, but it just seems to get harder and harder for me, and I’m thinking there must be something wrong – when I can’t get motivated by your body, I wish I was so well trained my self.

You or anyone got an idea why I just don’t bother doing these workouts anymore? It’s a struggle for me everytime :(

Zuzana! I am truly inspired by you…and for that a thousand thank youuuus! I’ve been very athletic my whole life…but due to work and my hectic schedule I stopped training. I’ve been very sad because of that. I was going over the internet to find an inspiration…and I found this amazing blog! I feel like I can start all over again, and I will follow your routines…thank you so much! You are in great shape and you are very sweet! I’ll keep you posted!

i am starter at this kind of work out, and today it was my second try, the first time i did it, it was on another difficult work out of yours, but it payed a lot, i feel more stronger whenever i am doing them and i have bigger hopes that i will someday have body as yours :) this work out was very difficult,i did half of it! But tomorrow i won’t quit and redo the whole thing over! THANK YOU for everything!

i know the first time i did this workout i loved it .. i’m planning on doing it in a few but, i have a question
Question: do yu guys know about “The Zuzana Light and BodyRock Appreciation Group” on facebook?
Can’t wait to do trial 2 of this workout .. thanks again!

Hi Zuzana,

I have recently discovered your site and today I attempted your workout! I’ve been running and doing weights in the gym (boring) and considered myself fairly fit, and still improving. Todays workout was AWESOME! I managed to complete the four rounds in 20 mins, 15 seconds and was dripping sweat at the end. I LOVED it! I was sooo bored with the gym and am so glad to come across your site. The variety is great, no chance I will ever get bored! Thank you so much and don’t ever stop posting!

Ahoj Zuzi,

diki za opat skvele cvicenie! Chcela by som sa opytat, ci cvicis aj mimo tychto “workoutov”, alebo Ti ta polhodinka denne staci na vyformovanie tak perfektnej postavy aku mas. Vopred diky za odpoved.

Dovol mi este zazelat Tebe a Frederikovi vsetko krasne v roku 2010! Tesim sa na dalsie cvicenia. Ozaj nerozmyslala si o tom, ze by si hodila na trh DVD?

Erika

Ahoj Eriko,

krome daily workouts nedelam nic jineho. Taky ti oba prejeme vse nejlepsi do noveho roku!

[...] Original post:  Rock Your Body Flow Workout – Beating My Personal Best | Fitness … [...]

Hi Zuzana,

Gosh I really feel really out of shape, compared to everyone on this message board, I completed my workout in 31 mins!!! :( :(
Am I missing something???

I try to not cheat out of doing the workouts properly just to do a quick rep, but I mean 31 mins?!?!

I find myself resting a little to catch my breath between each EXERCISE, not even the round!!

I guess you could say I am a relatively new addition to the fam, maybe I have done a total of 10 workouts from you in total. Just wanted to get a general consensus from everyone on this board that follow you normally, IS THIS USUAL when you guys started, or am I just really behind?

Don’t want to lose hope,
SS

Hey Zuzana,

I just wanted to let you know my progress for this workout. Last time I completed it in 17:27 and this time I did it in 16:36. That’s 51 seconds faster. Not a bad improvement after a week of over indulgence eh ;)

I did 18:02, then realized afterwards I did twice as many jump jacks as I was supposed to every time.

I’ve really enjoyed seeing all these different workouts they are really awesome.Lots of great tips too. thankyou ;)

Hi Zuzana

I am glad when you mention the stuff going on around you because for one thing it keeps BR.tv interesting and also shows you are human with feeling we can relate to since your being real and not many people show their “realness” and how is that ever encouraging??

The man you encountered is a pest and invasion of space. Its wrong what he is doing and he sounds sick..there are many homeless ones but they dont harass and this is nothing short of harassment. I understand because I have encountered people like this before and its is scary. There is nothing you can do when this happens but leave. You are a very nice person and it comes across and if someone makes you uncomfortable its valid. BodyRock on!

Yehargh Zuzana and Frederick….thanks for keeping the workouts coming!
Feeling great at 16.10 for this workout (I added 4 more pike presses. 6 felt a little low for a guy…..)
Also included a little tricep press as I was doing the tricep leg lift….try it, kind of adds a bit more busted blood vessels to the forehead!!!
I was wondering while you are out and about on the island fliming, perhaps you could find a spot with lots of steps…like a municiple building and perhaps incorporate some step exercises like jumps, sprints, incline presses etc. A massive full body workout ;-)
All the best Sean The Passion Man

Cherry: OMG! That is an amazing time! You must not have had ANY breaks. so impressed.

Ahooj,
posielam feedback aj zo Slovenska,
pôvodne som cvičila len kôli schudnutiu a formovaniu postavy,
ale omg keď vidím ako ťa to BAVÍ, mám CHUŤ cvičiť.
Díky, nech sa Ti darí aj naďalej a všetko dobré do 2010 :)

hahaha you go girl! get rid of those smokes.
Personally, I find it the most detestable habit and never understand that some smokers thought it was normal to puff out a restaurant while one is eating. Never mind the restaurant… that they have the right to inflict that nasty, cancer inducing smoke onto others.

But hey, power to you for wanting to quit. Cheers to your success.

I’m not sure if it’s posted or if I’m blind but I can’t see how many laying leg lifts you did!

It took me 27:25. Really bad timing. I wonder if I did something wrong. I did have to go up and downstairs in between the jumping exercises because I can’t jump inside of my apartment, but still, it seems that I’m getting slower. A couple days ago, I did the workout from Dec. 8, and I was 7 minutes slower than the first time I did it.

omg ur on facebook!! ya might want to look urself up,someones created an appreciation group about ya;)

Ahoj Zuzko,
stránky jsou z CZ docela navštěvované a jsi inspirací pro více lidí :-) Jen tak dál

yeah the reps for the leg lifts aren’t posted.. but i looked at the first post of this workout and it said to do ten leg lifts ;)

Kdo smazal můj koment ?!

Aha, tak nic :-D

Hi Zuzana,

First and foremost, I’d like to Thank you for putting great videos with great workouts. You are definitely “ONE OF A KIND”. There are not too many women that has body like yours. I’m a personal trainer and read/educate myself everyday on workouts/muscles/movements etc. etc. I could be wrong, however I have learned that abs are just like any other muscles. They need recovery time just like other muscles. Obviously, you have the most shapely/beautiful abs I have ever seen on a woman. Therefore, I’m not challenging this. Just like to know your opinion on it.

Kind regards,

Happy New Year and all the best to you.

Qamber,

hey Zuzana !First of all let me tell u ,u rock buddy ,ur my inspiration,or lets say the inspiration of every girl like me.ok anyways ..keep it up dude
I have a huge number of questions to ask u about all these stuffs,I am dreamer and my dream is to have a hot body like u.
u
ur quite experienced and u know all about these
ok here goes my questions .

1. what is the best time to workout??When do u do ur’s?
2.can u pls give a whole idea like to how to plan these workouts ??
finally can u pls tell me how many did it took to get tht hot body of yours??

WAITING FOR UR REPLY
PS:If u can pls mail it to me.

I saw a video with some letters on the screen describing the “name” of the exercise you are going to do. I appreciate that. Is good to have an understanding of what everything is going to be about. I would recommend to do so on your next videos, that would be more work for your husband but is worth it.
I have a question… How many languages you and your husband can talk and read? And which ones? See ya.

You didn’t put how many reps for the laying leg lifts =O

Anyways, thank you Zuzana!

I’m about to do this workout. I will comment once I am done

Hi SS,
I think you should just be proud you could do all the rounds at all! Lots of people would not be able to, physically or mentally. You might find that on different days your time could be alot better depending on energy levels. The first time I did this workout my time was 18:30, but the 2nd time was 24:30, then on the 3rd got just under 18. Don’t be discouraged!
Happy New Year, Happy New You!

Hi, I’ve discovered your website recently. It inspired me so much, that I came back to sport (had been practicing it all my childhood).Now I’m training almost every day. I like your exercises very much, they are really interesting and effective.
P.S. Sorry for my english, there may be lots of mistakes
By the way, do you speak russian? Your motherland is so close to mine.

Tanya from Russia

On the Laying leg lifts you don’t mention how many reps. I did 20 like the toe touches but was wondering the correct amunt.

Thanx your workouts are great!

hi u r realy fit bomb. you are sooooooooooooooooo. ………. hoty

Your workout clips are awesome Zuzana! I love the background and filming as well…very inspiring.
Sometimes I incorporate some of the exercises in my next workout, and occasionally I’ll use one in the bootcamp I teach. You’re very creative with your exercises. Sometimes I think I’ve seen it all, and then you come up with a new one. Thanks for sharing!

Hi Zuzana!
Could you please help me becoming more muscled just as you are?
Could you advise me some exercises to start with, and a diet? I am 1m73 tall and I weigh 63 kilos! I’d like to cut that down to 57 kilos! But I don’t know how to start! First of all, can I become a member to your site? Kisses

Hi Karolien,
Start by jumping right in and following our daily workouts – or if you are a complete beginner you can try our beginners workout routine in the workout archives section. The important thing is just to decide to get moving and make a start – give it your all and do the best you can. You will get better, stronger and fitter as long as you just keep going each day. Read through our diet section for our approach to eating and food and you will be on your way. Welcome to our community :)

Hi Zuzana,
I rate this workout 5/5. The intensity is a kick in the ass when rolling from one to the next. The first time in Nov I got 21:15 & today my time is 20:59 so I beat by 16 seconds. <3 Laura

Hi,
I did this one yesterday for the third time – my best was 19:44. It’s a great workout, I would rate it 4/5.
I thought the toe touches were quite hard even if usually abs aren’t a problem for me. maybe it’s because they are one after another. Today my abs are sore which I actually like very much :))

Keep it up, I got totally hooked on your workouts! I love planning in the evening which workout I’m doing tomorrow and totally looking forward to it.
And results are of cours there…
Love,
Barbara

Hi, I just wanted to answer you because I was surprised how fast I managed to loose weight with Zuzanas workouts and healthy food.
So, my experience was – 5 Kilos in 2,5 Months with training 5 times a week.
Just start enjoying the workouts which you like the most and keep the log. In a couple of days you get hooked up :))
Keep my fingers crossed for you!

hi zuzana i am 13 and i way 140 i would like to know how i could lose weight cause i want to look really nice for when i get into highschool can you please help me. i am sorry i cant write my name because i am too embarrassed.
your videos are the best i love to follow them.

Hi
I have a question…i have been going to the gym for a year now…I would say that I am in good shape…but I am trying to gain a few kilos…for a month I have been doing your workouts at home,so I quit the gym…I was wondering if you can tell me some tricks how can I gain like 5 kilos…I am 1.65m and 44 kilos…thanks a lot!
kisses

Hi Ana,
if you want to gain more lean body mass, then you have to eat often and more. Eat real food like meat, eggs, fruit, vegetables, nuts, whole grain bread, etc.

Hey Zuzana,
I’ve been following your routines for sometime, never tried one until today, I’m 53yrs, 6′, 225lbs, about 25%Fat. Just did the Fitness Ball Buster Workout, logged everything in a book with HR monitor, Time 45min, Calories burned 625, avg-HR 120, Max-HR 150. Unbelievable workout, very hard in the beginning and I noticed as I was getting stronger sets towards the last 2 rounds,it took more time to recover in between each set. Maybe I should start at the beginner? But I’m here now and I need to get back in shape. Thank you for the inspiration!
Mark
New Orleans, La

hello again…thanks a lot for the advice…
kisses

Hi Mark,
We were just reading through the comments and noticed you mentioned that this was your first workout :) It’s always nice when someone starts working out with us :) Glad to have you along!
F&Z

what’s a HR monitor, and how did u find out how many calories u burned??

Hi,
how do you count the rounds? Are you always doing each exercise twice except number 7 in each round? Does this mean that I have to do excercise 1 to finish one round and redo it for beginning the next round or just one time?

Thanks

To D,
I’m not Mark sorry, but can tell you that HR monitor is a Heart Rate monitor which you can get as a chest strap or wrist watch (maybe others I don’t know about too). You can set in your height, weight etc to get an approximate calculation of how many calories you burn. Hope this helps.

Hi Z&F,

I repeated this one today and beat my old record, todays was 16:28, last time was 17:01… yay! :)

Ruth

Hi Zuzana,

I did this workout again today and finished with 18:26

That’s 21 seconds worse than first time I did it! :~(

The tricep leg lifts slowed me down this time.

Better luck next time I guess.

Audra

Finished this workout earlier this evening in 29 minutes. I admit that I took some small breaks in between some of the exercises but I am still a bit disappointed! Everyone on this site must be in a really good shape :)
Anyways, thanks for the workout!

Love your workouts, they are very helpful, thanks so much! :)

Hey Zuzana, I am doing well with the challenge so far. I have a lot of cravings because sugar is my biggest enemy as far as being healthy goes. I eat something everyday usually like cake or cookies or cinnamon roll or chocolate. I also put 1oz. of sugar in my coffee per 8oz. cup. So, it has really been a challenge not to have the sugar and thanks again for asking cause it helps me want to keep at it so I don’t have to say I quit. For my cravings I have eaten some peanuts and raisins, which is so good. I bought sunflowers seeds and peaches.

Hi Zuzana,

what exercise would you suggest to tone legs? i have trouble with my thighs, mostly outer, there is this one little piece of fat that just wont go away!

I have also found that eating a few raisins does the job (they are MUCH sweeter than I thought!). I have not tried the challenge yet, but it definitely looks like a 5 star workout that will kick my butt! I tend to get bored easily so I enjoy circuits like these. Thank you for sharing!!!

Is exercise 1-2-3-4-5-6-7-6-5-4-3-2-1 one round? Or is that 2 rounds?

Sorry, still a beginner and i want to make sure I do the right amount of rounds. Otherwise, great workout!!!

Don’t worry. I had also just 23 minutes and 21 seconds. After 17 minutes and 3 rounds I needed to pause for 2 minutes because I thought I was going to faint. You know, it’s just my second week after starting workout each day and I’m in no good shape. I used to weight 10 kg less, so my aim is to get a closest to that till summer. In the last round I pushed really hard and gave everything so I finished it quicker than the other rounds. Now I feel pretty exhausted but I’m also proud I did it – and the next time I’ll be better, for sure! This time I also needed to do less difficult exercises, for example I didn’t let my legs touch the ground when doing the laying leg lifts.

@ Zuzana, I think I start the 30 day challenge as well. I usually eat rather healthy and I allow myself to eat chocolate with 70% cacao or more. But I need to lose weight sooner, I don’t feel well in my body anymore. My trick for cravings: Don’t keep sweets at home – if you need to buy something first if you have cravings, you consider twice if you really need it now. Or tell yourself: Later. Not now. Think of things to do instead of eating, if you’re lucky the cravings go away then. ;)

Hey Zuzanna, what’s the fastest way I can eliminate fat off of my body? My main problems area is my lower body but I would like to get rid of some fat from my arms and abs. I would just like to know what workouts I should do and how much. And also what should I be eating and when? Thanks :)

Did you guys change how you embed the videos or is this just an older video? I try to load the videos in a different room that gets a better internet connection and then just replay it in the room I workout in but the video I tried this morning didn’t let me load it ahead of time and this one isn’t either. Just curious.

Love your site and your workouts! I’ve also had a huge success and my story is a very unique one. What you guys do is truly great and you should be very proud of yourselves! :)

I laura im a man lifting a lot of weight in the gym,and zuzana workt out are killing me usually im 10 minutes slower then her,so dont give up youre time is good,probably alot of world class athlete or liar’s here youre guess lol :)

Hi! I have a question…after completeing the 7 exercises do I count that as 1 round or do I have to then reverse the order of the 7 and then count that as 1 round? I plan on doing this workout tomorrow =) Also is it ok if it takes me longer to do this since I am just beginning or do I have to keep it under a certain time limit? Thanks so much for your help.

Hi Zuzana,

I was wondering if you can suggest the easiest way to remember all these moves and names of the “sets” I have to watch your videos twice, 3 times, write it detailed on the piece of paper and then work out… i was wondering how other people do it? Also, do you keep a notebook with all your workout names? It just i consider myself very organized and i am not sure how to efficiently keep my results. Maybe it is a silly questions, but it’s been on my mind for a while…..

Thanks sooo much!!!!

Oh my gosh Im sorry Zuzana but I have one more question! While I was taking note on how to do this workout I noticed for example that you say to do 30 reps of the mountain climber, does that mean I do all 30 at once or do I do 15 going in order and then 15 more in reverse order so that round equaled having 30 mountain climber reps. Sorry if that sounds confusing im just wanting to make sure I do it right! =)

First time on your site and just did this ball buster workout (21 minutes…some work to go to catch up to your 17!) Brilliant way to get some strength in without equipment – I hate gyms and am doing laods of endurance training for triathlon at the moment so this is perfect. Thank you!

Hi Jennifer, I hope you do not mind my reply I am not Zuzana. I have been doing many of Zuzana’s workouts and my legs are still getting there but WHAT a BIG difference. I have gained good muscle and the fat is really disappearing. Almost any of the workouts that she give example of always do a killer job on my thighs and I am glad because it is one of my concern areas. But if you need more help with a specific part of the leg than be more specific and I am sure Zuzana can suggest some exercises.

23 min and 7 seconds. not really happy with this time but i am to improve. im going to start logging my workouts too so i can see myself improve. thanks as always!!

every day when I finish my loooong 12hrs work day I am sooooo looking forward going to the gym and do one of your work-outs that I have been thinking about all day ( I have boring job ). So Im not only doing them but even thinking about them=thats show what an impact your site have on me ( Im no freak though:) It really spiced up my gym routine and I have fun once again by working out!
Thank you so much guys!!!!!!!!!

ugh not fair i completed this workout in 24 16.
the tricep leg lifts were really tough specially just
going down to chaturanga position and then lifting
a leg at a time.

I just found this website and I am glad that I did. This website is a great inspiration for me to workout and to make myself a better person. Thank you.

yes it really does.thanks a bunch!!

Dear Zuzana,
you are absolutely correct regarding early workout but if the person is living in an apartment and can not jump too much and do workouts then she has to drive to gym which will take 10 miutes to get there and by the time that she is there the aerobic salon is full with people and there is nowere to workout and she has to wait till night to go back to gym and start the workout by then the person is dead but still doing the workout.
Love Chrisitine.

I been following your workouts and I am starting to see results! yay! My goal is to have some ab visibility, like yours!
30 day month challenge sweeet! Pastries are my weakness.. well food is my weakness.
I remember my friend told my b/f that to get to my heart just make me food. Ha! that’s why I am trying to become a Registered dietitian so that I don’t eat unhealthy foods. So far I have been getting cravings for this certain mexican pastry, and my family has been buying cakes and yummy breads! Yay just my luck! But I’m still sticking it through… i wonder if they are doing this on purpose.

zuzana, you are such an inspiration. i’ve been sticking to my workouts due to u! thanksss!

Loved the workout, you are an inspiration! Fantastic body and love your muscle tone :-)
Keep up the great work!
I’ll be trying this workout with my personal training clients, they will love it
Regards,
Kat

[...] Today I did one of my older workout routines that you can check out here. [...]

I don’t know what exactly Zuzana would recommend but I’d do squats, squats, and more squats, they’re great for toning your legs and there are so many different kinds in Zuzana’s workouts!

[...] a try and let me know how was it?Today I did one of my older workout routines that you can check out here. I am using my cool Gymboss Interval Timer as always.Enjoy,ZuzanaMost recent posts Fashion Haul – [...]

Hello!!

Very very good job on the workout and the website, it’s very cool to check it out everytime im bored, I used to work somewhere where I had to ride my bike everyday, now I’m studying and with this kind of weather I havn’t ridden my bike for a year now so I joined the gym and got very very bored. Then I started bringing exercise into my daily life as I live in the countryside where to get to myhouse I have to walk uphills and run in the woods etc play football with my dogs as well lol I also loved doing lunges and squats and situp tried to do 50 of each a day atleast. My legs are muscly but I think there is a layer of fat on my legs and my bum which I dont like but my bf loves!!! How can I get rid of that without losing weight ??? I’m studying dietetics so I really appreciated your articles which are very scientifically correct ( noticed you use some journals), some website give very poor advice that makes young girls try silly things.

Ok this is long enough, I’m a newbie btw, kind of jalouse that you get to work out in the sun:) but as soon as I’m finished uni i will treat myself to a beach holiday and do yoga on t h ebeach ahhhh oh one mroe thing Ive just finished doing this workout first thing in the morning :D

See you soon bye x

I did one round of this one. and couldn’t move to the second one.. I was sooo tired.. I totally don’t have any endurance.. its not that i’m overweight I weight 120lbs.. but i have no endurance, or muscle..LOL.. the mountain climber did me in.. I pushed hard to get the one round done.. I will definitely work on this 2x a week in between all the other ones you have posted.. as I feel it working.. my muscles are burning.. abs, legs. not the butt yet..LOL

Hi Zuzana,
I’ve been following your site for a long time and using your workouts to get myself back in shape, since I’m no longer involved in high school sports. I’m 19, 5’5″, 120 lbs. The first time I did this workout it took me longer than it should have because I was making sure that I got all the transitions correct, but I just attempted it again and my time was 14:41. I didn’t take any breaks and pushed incredibly hard. I was nearly dead when I hit the stop button on my Gymboss timer, which is awesome. I love it :) Thank you for these workouts, especially the ones that you feel for days after you complete them. They leave you feeling accomplished, and best of all they bring you closer to your dream body.

Thanks from Texas!
-Rachel

P.S. I LOVED the Fat Assassin Workout. Those Ninja Jump Tucks are brutal… in a good way, of course :)

I stumbled across your website today. I’m 42, 5’5″, 125-130 lbs. The extent of my exercising is to do situps while my coffe is brewing in the morning (*smile*). You make this look so easy. I was only able to do 3 rounds. I learned that I have very little upper body strength and my form left a lot to be desired! Fortunately no one was watching. I couldn’t wait for the Superman, Toe Touches and Leg Lifts! I was feeling a bit under-the-weather this morning, but this really made me feel better. Not sure if I should stick to mastering this one or if I should start with the beginner stuff. Is it ok to do the same exercise each day and get better at it or should I switch it up? Oh…everyone on this site seems really nice. Thanks for sharing.

Zuzana,

Ive been visiting your site for a few days and finally worked up the guts to try one and it was amazing!! (My time was 19 min 46) Im addicted. I commend you for being the absolute best that you can and for being such an inspiration for all of us.

I have to ask, what model of nike shox are you wearing? and if you could make a video or article of your workout clothing? I know many people are motivated to workout when they have cute stuff, myself included.

Thank you!

I cant believe it!! i did it again today and my time was 12 min 23 seconds. i killed it cause i knew i had 15 min b4 a meeting and it felt incredible!!! thank u zuzana for giving me the motivation

I was feeling really demotivated this morning, so I said to myself that I would only do two rounds. After the second, I thought it seemed a bit ridiculous doing only half the workout when I was already sweating – so I carried on and completed it all. Feeling quite proud of myself and feeling tired but full of energy, if that makes sense! Thanks for the workout!

I’m excited to try this one out with my mom today! Thank you for inspiring us all Zuzana!

Loved this one! I’m sort of a newbie to the site and I am HOOKED!! The tricep leg lifts were my fave 16:51 !!!!

Beat my own personal best on this one! New time 10:08! This one seems easy compared to the ones you have been challenging me with lately! I love you guys!!! Thank you very much! You are so appreciated!

Amanda

25:27 was my time. I really want to beat that.

18:40 min , I hope it will be better next time :))

I finished in 18:02. I thought I would do much better than that but this was very challenging. I’m swimming in my own sweat!

12 mins!! yayy!! :)))

First time doing this workout, definitely needed to keep looking at the exercise list so I did them in the right order! Total time:16:47

The tricep leg lifts were killer, I almost kissed the floor a couple of times!

My Score:
28 x 10/35 – 21 mins!
1. Low Jumping Jacks: 40, ?, 37, 39 
2. Pike Press: 21, 18, 16, 19
3. Mountain Climbers: 26, 55, 67, 60
4. Tricep Leg Lifts: 23, 22, 23, 21
5. Superman: 20, 19, 26, 21
6. Toe Touches: 34, 27, 30, 31
7. Laying Leg Lifts: 27, 28, 27, 33