BodyRock.TV

Thank you Zuzana it is so nice to have you in our daily life to keep us motivated:)
I love your view, super jealous!

hello… happy new year :) 2010 :) im average and am quite slim but my new years resolution is to get nice tone abs, and tone my arms and legs a little more :D

i love your workouts, and i combine them with a run and some extra exercises throughout the day.

thanks

Nice workout!
I will do this workout for the last day of 2009!
I bought a Gymboss Interval Timer on the internet a few days ago and I’m looking forward to workout with it in 2010. Anyway, I’m not good at English.. But I’d like to leave a comment.
Happy new year Zuzana!

,Umi from Korea

Loved the scenery in this video! Incredible. Nice job on beating your record Zuzana! I hope I can try it and get up to that many reps!

zuzana,
i was wondering if u knew the different benefits of the different types of workouts,like aerobic and cardio(and any other type tht u kno of). i would just like to learn the benefits and see which type is best for me at certain times. i would really appreciate a short explanation thoug!! thank u so much and keep on staying in increedible shape:)

d.

Hi, I’m Davide from Verona, Italy. I’m a cyclist. In to the winter it’s hard to go cycling outside: it’s so cold. I’d like to learn new indoor excercises for my sport. What can you tell me?
Bye bye, you’re great.

13 rounds in 15 min. Thanks =]

Hi everyone!
I was planning to set up an art table at my friends house tomorrow so that we can each make a piece of art that will portray our goals for 2010. The idea is that when we look at our creations in our daily lives then throught the year we will be reminded to stay strong and focused on our resolutions ;)

Happy New Years! Stastni novi rok!

The video did not work for at first until I clicked HD. Maybe some people out there are having the same problem?

=)

Great workout, I love the snowboarder!

What a lovely location! I love the sound of splashing waves against the rock line. Frederick, you do a splendid job of video taping the spectacular ocean view. I’m behind by 3 workouts now. I have an intensely irritating rash on both my legs and left arm that has gotten worse as of November,and sweating aggravates it more;I’ll have to get myself to my doctor for another corticosteroid treatment and antibiotics.

Hello guys!

Awesome job on beating your old best!
This was a fun workout when I first did it. It was hard but it didn’t take a lot of thinking or time which is always good for me :)

As for New Years Plans I don’t have any yet. This will be the third New Years celebration while I have been with my boyfriend but we have never been able to get together for the midnight kiss lol (when we go home from college for winter we live in separate places.) Maybe next year…

Also my puppy was just diagnosed with having two parasites (yikes!) so my family and I will be taking good care of him until they go away.

Jeez, this sounds like a sob story but it’s really not! On New Years and forever I will be enjoying my new, fit, healthy body that I now have thanks to you and the Eat-Clean diet. And I will be doing some of your older workouts so that I can catch up to you and start doing the workouts right after you post them. And of course spending time with family and maybe eating a cookie hehe :)

Anywho…I hope y’alls New Year Day goes well and I can’t wait to see what’s coming!

Is it winter there at the moment? Good work out as always.

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hi zuzana .
this is a very goog workout. it’s efficient and give us a quick results.
congratulations and Happy new year.

By the way, Zuzana I posted my 2010 Fitness Goals video and in it I show the recipe that I mentioned to you on twitter. I posted a photo of you in the video as well! Here is the video, check it out!

http://www.youtube.com/watch?v=oHzXh6dtabM

whew. 16.5 rounds. didn’t make it all the way through the last v-ups. but i finished them off. So, since i found your site i have pretty much quit running, but i also seem to have slowed down on the fat loss, or maybe it seems that way because i have more muscle under there pushing it out.. haha. self-critical, i just have not been seeing the results i was getting when i first started this summer.. then stopped and had to start all over again it seems like. I just have that last few inches to loose, and i think it is the hardest to come off.. hmm. well thanks for the amazing workouts! i love that i can do them after the kids have gone to bed..happy new year.

Please help!

Every workout I try to open says I must be a premium (?) user.

Is that how it is supposed to be now?

It makes sense that the “one on one” will be a membership, but are you taking away all the wonderful free workouts?
Please answer soon…

Happy New Year everyone!

Hi Rea,

as I said before, nothing will change. We are only adding the premium area that’s all. We are still working on the changes, so please be patient.

Hi Sarah,

the last few inches are always the hardest to loose and that’s when you really have to watch your diet. I always say this, because it’s the most vital thing in your diet: Keep your portion sizes small and eat more often.

Social comments and analytics for this post…

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Hi Zuzanna and Fredrick

Well my New Years eve, I’m spending it with friends in Madrid, its my first time here and its great. I must say the Local park is an example to Councils everywhere, there are various basic exercise equipment for sit ups, pull ups etc all set out through the park as a circuit. I’m going to take some pictures to try and encourage my Horsham, UK Council to do the same.

One of the earlier post asks about the types of exercise that you can do, this is where Zuzana gets it so right. The routines often use body weight at a pace and intensity that its working your cardio system too. You need weight baring and cardio not just cardio for effective weight loss and toning.

my tip for 2010 : Always make sure you never exercise feeling hungry.

Happy New Year all

Kevin Petersen, Personal Trainer

Fantastic workout Zuzana. I am going to try the exercises today. Keep up the good work.

Hi Zuzana…is it good if i do Tabata two or three times per day?

Hey Zuzana

I have done 15=( rounds in 15 min but its enough for me.

And i have a exercise that you are dont use. Its like the same as V.Crunches.

You must go into the position off the v-crunches but your Foots must stand on the ground.
And you must push withe your 2 hands forward (maybe boxing forward) and withe one Foot backward at the same time withe changeing the foods.
Your Back must see straight.
When you dont understand it i can do some pics.

Sry about mi English but i hope you can understand me:D

And for mi last day in 2009 im planing nothing my parents planing a lot off tonight:D
And in the next years i will get mi sixpack i have only some fat now because im burn it really hard withe your Workouts.

Im so happy that i have found you.

Great again! i done 18 rounds the same as you :))))

for tonight my boyfriend and i will go to the main party in my city -Split-!

have all of you great fun and very happy new year!!!

Happy New Year Zuzana and Frederick and everyone else. Tonight I plan to go to a party with good friends and have a great dinner. I have to thank the both of you for what you do. I started your workouts on November 19th and I followed your advice to do 5 workouts a week with 2 active days of rest. I am absolutely thrilled with the results – I feel strong, trim and have loads of energy. I can’t wait to get up in the morning to do a workout, my favourite is Body Flow :-) I’ve recommended your site to all my friends and family and my sisters a re all on board. Malta looks positively beautiful and I can’t wait to work out outside once winter is over in Canada. All the best to the both of you in 2010.

Zuzana,

It’s snowing outside, condensation has formed on the windows and, though the house is fully heated, there’s a thin covering of ice over them. It’s been hard finding the motivation to get active in these frigid winter months.

Personally, I’ve never been a very healthy person. I use my bicycle for all transportation, even in the 2+ feet of snow getting compacted slowly by those of us insane enough to traverse it without a car. I spend most of my time gathering information; always trying to learn something new.

That’s where you came in. I stumbled upon your videos some time ago. The name stuck in my head “Body rock” a good analogy, a good adjective. Somewhere in the depths of my cerebellum it remained, gestating. Awaiting for the things I’ve read to ripen, awaiting for their truth to be taken fully.

Your approach is amazing, both analytically appealing and immediate; you’ve changed my life.

There was a time when I would have grimaced at the thought of anything described as ‘real’ food. I’ve been a by-product of the American way for far too long. My diet was a haphazard tour of cuisinal laziness, Ramen noodles, McDonalds meat-infused corn, 8 glasses of soda daily, It’s not hard to see that my lifestyle was killing me.

I’ve long been apathetic of my physical condition, I’ve never had much motivation or inclination to change it; Everyone in my family is overweight, many are diabetic, a few have died from heart attacks brought on by horrible life styles.

It never affected me, I was blinded by the cheeseburger, the sugar, the ingredients I can’t even pronounce. I’d become misanthropic, lethargic and largely apathetic to everything around me. My physical and mental conditions began to match.

So I remembered, The information I had gleaned, the amazement I had felt seeing you demonstrate your prowess and knowledge. 3 months ago I challenged myself to start working out, to start trying to be healthier. I’ve lost 40 pounds in that time; and I’m the most energetic I’ve ever been.

Not only weight loss though, I’m sharper, happier and more capable than ever before. I long for my daily workout, I love the burn, I love the triumph of it. I’ve begun to take pride in myself, to take care of my body. You’ve helped me smile every day.

You’re a sensei, a master, a goddess of change.

Thank you.

You guys have a gift, to make us do the same things you show on your vids.. ^^
I was looking the vid and I wish I could visit the island some day! It´s an incredible visual!! Very beautiful!!
And the same with the workout, very good! only 2 exercises,but a lot of reps! Very good!
Thanks a lot for the workout!

I had the same impression as yours, I barely believe that today is the last day of year! I´m planning to make a presentation with my band in a show-house of a friend and after that I´ll enjoy with my family the party, later I´ll travel to a very beautiful place here in my state (Rio de Janeiro), it´s a litlle town called Sana and it full of waterfalls and tracks, we´ll go camping there, so it will be an active trip ^^! I´ll take pictures and I´ll post on my fotolog!! =D
(How can I do to send you pics, books and interest things I may find in internet?)

For the new year I´m planning to finally start a serious diary of exercises, back to take pics to see how my body is responding, continue with exercises and good foods in my table.. ;-) But something I really need to learn is to wake up early and continue wake up the hole day to sleep early too, this is something I can´t do! =P I wake up early but then I sleep and when night comes I´m totally awake!
That´s it, going in the road of health, work, harmony and love! ^^

And for you all lots of good energy, I wish everything of good and the same good thing I wish for me, I wish for all, Zuzana and Frederick and everyone in the blog, I wish you have a great New-Year!!
The best gor you!!
=)

15 rounds in 15 minutes.
Thank for the workout.

Anna

Hey Zuzana and Fred,

Hope you guys have a great New Year. I’m off to Prague for the New Year and then down to Switzerland for some extreme skiing. Heard you haven’t been to Comino yet. It’s really amazing. Tell you what, I have a friend who owns a company called YellowFun (www.yellowfunwatersports.com). He can get one his crew to take you around the islands on one of the power boats they have including Blue Lagoon, secluded beaches and creeks. There will be absolutely no charge for this. You give so much to all of us. It’s about time we give something back. When the weather gets warmer, just let me know and I’ll set it up for you guys with absolutely no problem whatsoever. Take care both of you and once again Happy New Year. Got to rush… I’m running late :)

Hey Zuzana,

I found your videos on youtube and wrote a plan of eight exercises out of yours. I especially love the exercises for abs =). You are a great inspiration!

I am 17 years old and go three to four times to the gym: power dumbell on Monday (about 18kg for legs, chest and back and 12-14kg for shoulders and arms; 1 hour), aerobic kickboxing and spinning on Wednesday (1 hour of each), power dumbell and spinning on Friday and if I have time I do some kickboxing (technique training; 1h 30min) on Sunday. In spring and summer I sometimes replace one of the things above by running for approximately 1 hour at least.
Though, I’m not really satisfied with my body. You know, I love sweets and ice cream. They are kind of a part of me. I’m not fat, of course (62kg, 1,65m) – that’s okay, but I’m not sure whether this workout week is the right thing for me. I also try to drink 2-3 liters per day. Do you think it would be better to do workouts for 15-30min every day? Or do you have some diet tips for me?

Happy New Year!!! Simone

is one snowboarder rep one side or two sides? thanks :)

Phew, 17,5 rounds in 15 mins. My abs were about to die, heh.

I had a weeks break from working out (also because of christmas but mainly because i had a tattoo done and didn’t want to risk it going bad by sweating, Zuzana’s workouts make me sweat a lot :P) and i must say starting again is really tough. Not mentally, cos i was itching to be able to workout even a little bit every day, but i felt like i was back to square one yesterday when i did your 15 min cardio for the first time after the break.
Luckily today i already felt like i’m getting a bit of my old strength back even though my muscles were a bit sore from yesterday. Hoping to be back to my old ways soon enough :) I felt like a pig after all the christmas food…

And happy new year to you Zuzana and Frederick, and also to all others here of course. My aim in the coming year is to become yet again a little bit healthier than the year before.

Hello zuzana and frederic i watche your video’s olmoste everyday,you ar so inspireing and wathe a spectacular place is malta it is so beautiful. love fons

Hi Zuzana, I think you posted previously that you are now eating 6 – 8 times a day at a frequency of every 2 hours. Are you now eating smaller portions than you talk about in this article: http://www.bodyrock.tv/2009/04/07/alternative-for-counting-calories/?

OR are you eating the same size portions just more often? I’m trying to evaluate how much I’m eating each day. I know that each person is different and we should listen to our bodies. But I am currently around 23-26% BFP (you said you were 10% BFP) and I would like to compare. Thanks & Peace!!

What a beautiful view!!!!! I just ordered my Gymboss interval timer today…I was tired of using my cell phone for a stopwatch because it has limited functionality. thanks for everything!
Lisa

Pre-New Years Eve Greetings from Texas! I am so glad I have found your incredible site. What a perfect addition to my gym & horse training. ANYTHING to stay fit & spend time outdoors!

I have a website question. I have to go to youtube to watch all your videos. When I see all your workouts in date order on your website & click on them I see only a blank white square on top & then a series of workout photos & explanations. Is this correct? Should I be able to watch the video on your site or only see the pics?

Please tell me what to do to watch the workout videos on your website. If I cannot, I will continue to go to youtube to view.

Thank you so much & I wish you a 2010 filled with happiness, love, adventure & good health.

Hello All!

Zuzana, thank you so much for all of the fantastic workouts and (perhaps more importantly) for the motivation and inspiration to stick with a healthy, active lifestyle. I have so enjoyed your website since I found it a month ago and am excited to continue using it into the new year. I am making 2010 the year I focus on fitness. I am going to get into the best shape of my life and maintain it. With your help and inspiration, I am sure that I can make this goal a reality. A big ‘thank you’ to you & all who make this possible!

With Gratitude,
Marissa

Dear lads!! Happy New Year! Let it bring much joy, success, and of course good health and endurance!!

Hi there!

I did 19 rounds + 14 snowboarders. And I’d rate it a 4… it got me sweating!

Thank you for all the hard work you put into your blog! I’m looking forward to seeing all the changes you have in mind. The twitter feed on the home page was an excellent idea :)

I wish everyone an excellent new year!

Ruth

Hi I was just wondering if you will let us know when we can sign up for the premium or how to go about it. I am very very interested!!! Also my second question is if I want to get big legs, will this workouts help or do i need to weighted workouts to achieve big legs. I love your legs, your quads!!!Thank you!!

Hey Z,

Tonight my fiance and I are hosting a New Years Eve “Silly Hats Only” partay from our apartment here in Sweden. We bought a box of fire crackers to set off in the parking lot across from us at midnight. Hopefully no one catches on fire or losses an eye or limb!

I felt super lazy after a week of eating shit and drinking, so with two hours to spare before our guests arrive I decided to do yesterday’s and today’s workouts back-to-back. Here’s my results…

Yesterday’s workout= 16.5 rounds (I was really excited about new years)
Today’s workout=18 rounds (I beat my old record by half a round)

Not bad eh!!

Happy New Year!!! Can’t wait for the next workout!

Thank you for your reply…

I was worried for a moment :) as I really started getting into your workouts and i’m looking forward to seeing the affect they will have on my body.

I try one of your workouts at least 4 days a week and have one day of 45 min. weight training, one day of running or walking for an hour and one day of rest.

Thanks again and have a great 2010

Happy new year !!! desde Argentina.Besos

Hi Zuzana,

I hope you and Frederick have exciting plans for the new year! I completed your 15 mintue killer cardio challenge the other day and it was awesome!!! It really was a great burn…I only completed 8 rounds, but I think I could’ve pushed myself a little more-which I will next time. I was also wondering how do I sign up for the 1 on 1 w/ Zuzana? It says for members only, but I thought I already was a member? When I enter my email and that again, it says ERROR, and that I already have subscribed…Please let me know how I can become a part of this. Thank you and HAPPY NEW YEAR!

Hi Zuzana,
I’m wondering what kind of warm up you do, if any, before tackling these intense 15 minute workouts.

Nice workouts. You guys have a good new years!

Hi Zuzana

I must express my thank you. Your workouts are so challenging and fun.

Mohu psát v angličtině, ale musím pozvednout českou komunitu. Nemohl jsem na tvých stránkách objevit žádný kontakt, tak píšu zde. S přestávkámi cvičím již poměrně dlouho, ale teprve s tvými workouty dostávám formu a pokaždé mě sestava baví víc a víc. Moc ti fandím a to nejen ve fitness, především přeji úspěch v tvém podnikání. Těším se na premium sekci a jsem zvědavý jakým způsobem celý koncept pojmeš.

Trénuješ občas někde v čr, je možné tě někde potkat?

when I was doing triathlons I would set the bike on the turbo trainer (so I would be on my racing bike) and try to keep the speed high and steady for 5-10 minutes, then immediately go run around the block (a bit less than a mile, so approx the same length of time) as hard as I could. I would do as many as I could before I felt like I was going to blow chunks. You could do this in a gym with an exercycle and a treadmill. It was one of my more intense workouts. Once you peel yourself off the ground and shower you feel invincible!

I went straight from a 45 minutes good hill run to this workout and oooh the thighs are burning!! I know all this is working cuz this run used to take 5 minutes longer. I did 19-1/2 in 15 minutes…This is a 4 for sure:) I joined the “60 minutes for 60 days” on facebook for New Years so gotta do the hour thing! Stoked to be healthy and alive in 2010!!!!

Ahoj Roberte,

dekuju za komentar a jsem rada, ze pises cesky jelikoz jsem doma v Praze nebyla uz 2 roky tak se mi obcas posteskne po lidech a cestine. Preji stastny novy rok!

Hi Matthew,

I always warm up before my workouts. I just recently changed my warm up from what you can see in the workouts archive to joint mobility warm up.

Hi Alina Weinreis,

the one on one premium area is not ready to be open yet. When it’s ready I will let you guys know. Thank you, and we both wish you a very happy new year!

Hi Zuzana,

I just wanted to share with you that I did the 600 rep workout today and I´m so proud of me cause I managed to complete it in 26 min 44 seconds which is 5 minutes better than my personal best from about a month ago.

I´ve been following your workouts and guidance for a year now, so I´m pretty strong :0) The last thing to do is to eat right food which is the only thing that holds me back from having a perfect lean body.

I really admire your strong will and I truly appreciate what you and Frederick do for us, fitness buffs. Diky, ze jste a ze jste se rozhodli sdilet svuj zivot s nami.

Happy New Year.

Niomay

Hi Janet! Do you want to be friends on facebook? If so here is the link to my profile:
http://www.facebook.com/profile.php?ref=profile&id=771075044

I always look for friends w/similar interests, I run also, mostly on the treadmill at my athletic club :)

Ruth

My plan for tonight is spending time at home with family… we’re having a pizza night but I’m gonna be good and not eat any… I have this really weird reaction to pizza, my fingers turn red and my hands swell. I’ve never been able to figure out what it is, but it’s weird.

I wish you all the best!!!

Ruth

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hi zuzana…i must say u r really amazing…i have never seen someone so fit in my life as u r…well can u do some exercises which can increase breast….i m married but i don’t have a good body like u…so can u do some exercises which can increase my breast or some food which can help me…thanks…plz reply i really need ur help…

hi zuzana i just want to tell you you´re great and i love you i ´m not gay of but you´re my example i don´t spak english very well cause i´m not native speaker but i can understand an i admire so much i hope you can read my message and have communication with me i´m seventeen and i´m starting to do exercise with you i´m mexican and i try to make my best effort each day because i get inspiration on you and i really wish the best for 2010

kisses algeria

[...] Extreme 15 Minute Workout | Fitness Advice, Workout Videos, Health … Share and [...]

I have finally started to cut my portion sizes down. This is hard when I have made such a delicious meal. I try to serve everyone else so I only have a little left.. But then I find myself snacking later on at night.. I’m blaming that one on my husband. Also I have a REALLY hard time eating more than 3 times a day. I sometimes can only get one or two in a day because of my job (massage therapist). what would consist of one small meal during the day.. like 20 baby carrot with some hummus? 4 or five rice cakes avo and hummus? these are easy things i can get to during the day.. Thanks again for this great size..

Hi there

so i just finished the workout i did 19 rounds. still sahiking. excelent workout and intenset cardio.
waiting for tomorrow workout
thanks Tali.

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Hello,
Got up at 5AM to do workout on the second day of the blue moon. This time took chocolate lab. It’s the day after I did 16 rounds in 15 minutes. Today I feel it on my lats that must be the snow board. After that I had to give 4 massages I work at a resort as a massage therapist and felt energized giving massages. I can tell my core is getting so much stronger and this is always good with being a massage theapist. Also had lots of dog walks because own dog walking buss, need good core strength for that too! My husband and I went out a eat and went to bed at 9am. Happy new year. H.D

After not working out for over nine months due to being sick I figured I’d try this workout to jump start the year. I completed 11 rounds and was so tired my muscles were shaking. I feel great!

Thanks for everything!

hey zuzana,
is the snowboarder supposed to work your back muscles at all? i woke up this morning with my entire back sore as hell!

HI ZUZANA! :D

im wondering how do i get rid of my big muscular thighs. (: i just want thin muscular thighs??are there excercises to thin it out ? can u help me please :P

Hi Zuzana,

I don’t know if you would call it dedicated or just plain stupid when you workout with a hangover but I did and completed 15 rounds. I probably could have done better but I’m glad the day isn’t completely wasted. Thanks again Zuzana! Hope you had a great New Years and I’m looking forward to getting in the best shape ever in 2010 with you!

My inspiration,
Audra

Zuzana you have an ammazing body! How did you build your abs up?

Hi Zuzana and Frederick,

Happy New Year to you both, and I did 21 rounds of this simple, but killer workout. I still can’t believe it. It’s small, effective workouts like this that really make it all worthwhile, thanks again!

Zuzana, Im so excited for the New Year!!!! I have been doing your workouts for about 1 month now and have seen great results! I look forward to completely taking your workouts to a whole new level in 2010. You are doing and Awesome job, I am so addicted to your site I can’t get enough of it. You are very inspiring and with your workout people WILL get results!!! Thank you SOOOOO much!!:))

i love your videos, they help so much with my form and my circuits are more fun. thanks,have a happy new year~

heyy zuzana i lovee you workouts :) do you only do one workout a day or do you workout more through out the day?

I got this workout in last night about 9 pm…after 2 hr prep work for today’s New Year’s Day feast. My first time doing the snowboarders…a great choice since I am still nursing an injury to my right hip flexor. After my 15 min, finished with sets of shoulder bridge, supine spine twist and supine and prone scorpions.

I work out everyday for about two hours and am getting close to a body like yours, but still not there yet. I notice your workouts are very short is this all you do for one day or are your actual workouts more extensive?

Hi sarah,

If you don’t mind I will comment. It must be hard to find time to eat while working with your hands and leaning over people all day.

Have you thought of making fruit and vegetable shakes or cold soaps to take to work? You could drink them on the run easier than eating solids.

I’ve tried rice cakes and found after eating them still feeling hungry.

Anyway, I like the idea of the baby carrots and hummus, but would add celery and broccoli. Also, I always bring apples and other fruit to work. This gives me plenty of options so I can eat small meals about every 2 hours. It’s important to make sure to also drink about a gallon of water in a day.

–Chris

Hi Frederick and Zuzana,

I really like the little tour of the shoreline intermixed with the workout.

Thanks,
–Chris

Hi Diana,

it’s an exercise for your legs. It’s possible that you didn’t have a good form for one of the exercises?

Hi Niki,

it’s in your diet, you have to cut down on your portion sizes. If you won’t feed your muscles, they won’t grow.

Hi Emma,

to build your abs is not hard if you exercise regularly, but in order to make them visible you have to get your body fat percentage down, otherwise they will be hiding underneath a layer of fat.

HI Ashley,

try some of my routines, put all of your effort into them and tell me yourself if you think it’s enough. There are already so many people following my routines and getting incredible results. If you cut down on your calories and eat small portions throughout the day, you will loose weight for sure. With my workouts you will speed up your metabolism even more and shape up your body. So if your goal is fat loss and general conditioning, then you really don’t need to workout for hours.

Hi Zuzana! I was wondering, when you do your 15min workouts do you do anything else that day?

Hi Zuzana,

First of all happy new year! I’ve been following your workouts and site and reccommending you to as many people on Mens Health UK forum for a while now. :D

Could you tell me how you become a member of your site? Some of your workout archives are saying I’m a non-member but I can’t find out how to sign up!

Thanks.

Oh my goodness – what happened to me!? I just did 11.5 rounds – how did you guys go so fast? The v-crunches really slowed me down and I didn’t want to let my form go completely. Nice workout – thanks – I clearly ate too much cheese and chocolate over the holiday.

x

Try squeezing your abs the whole time.

Hi Leanne,

thank you so much, this is a big help for us. We are currently working on a premium area that will be called 1 on 1 with Zuzana, but it is not ready yet. The rest of our site will remain available and open to everyone, just like it always has. Right now you might experience some glitches, but it’s just temporary.

I completed 19 rounds and im shaking like mad, feel energised and tired.
Cant wait till the next workout
Alice.

hi zuzana,
i am trying to access the 1on1 with zuzana at the top of the page but it says you have to be a member? I clicked on “here” to join, but it took me nowhere. Wondering if there is a problem with it or if I am doing it wrong?
thanks

I’ve started doing your workouts a week ago.After 3 first days I couldn’t move or even sit! everything hurt me. It wasn’t pleasant. But after next days this pain disappeared and I feel very good and full of energy.
I’m looking forward to next workout:)
:*

Hi Zuzana, I think you posted previously that you are now eating 6 – 8 times a day at a frequency of every 2 hours. Are you now eating smaller portions than the zig zag method you talk about in this article: http://www.bodyrock.tv/2009/04/07/alternative-for-counting-calories/?

OR are you eating the same size portions & just more often?

I’m trying to evaluate how much I’m eating each day. I know that each person is different and we should listen to our bodies. But I am currently around 23-26% BFP (you said you were 10% BFP) and I would like to compare.

Thanks in advance for your response.

Peace! :D

I only completed 15 rounds. I felt very sluggish this day and was not happy with my workout. Oh well, there’s always tomorrow.

I managed 18 rounds – we’re back on the clean diet today, I’ve noticed a massive drop in my energy levels over the last week due to some bad food choices and of course alcohol consumption. I had a great Christmas and New Year though and hope you did too. Thank you for the video, its such a contrast to when I look outside as we have over two feet of snow….its soooooooo cold.

Hi Rebecca,

this category is not ready yet.

Hi Agata,

it’s important that you do a light stretching after each of your workouts. This will help you with muscle recovery and post exercise muscle soreness.

Hi BADE,

Lately I have been eating only 5 times a day which is the recommended minimum, however I have noticed a slight changes on my body. My muscles kind of grew up a little, which is not exactly what I was aiming for. The biggest problem for most people and even for me is to eat slow, and keep the portions small. I caught myself many times that I ate more food to deal with my negative emotions. It’s like a quick fix, because nice food gives us pleasure. Now I am back to eating about 6-8 times a day which means that I had to cut down on my portions again. I want to point out that even just one apple counts as one meal for me. So I count these little snacks as well. It’s important to manage your diet according to your own goals.

I did only 13 rounds and 2 snowboarders! :D Think I’m taking far too long at the crunches – staying in the crunch for a second longer, catching my breath.

Hope to beat myself the next time round.

Thanks Zuzana!

I am starting to think you are not human. Some of the exercises are intense, but I love your stuff. And to the guy who said for you to pan out so you can see the exercise, I have two words shut up. Keep doing what your doing, troy

hello zuzana i only have a small layer of fat over my abs. but i cant seem to get rid of it, do these exercises get rid of the fat or just build up the muscle. i also do some cardio :) but there hasnt been any change so far. and its been a few weeks. it has been christmas and so the sugar intake probly has somthing to do with that!
your an inspiration xx

Love your site Zuzana

Wanting to download some or your workouts on to my ipod for when i am out and about training with other people, is there a way for me to do this.

Please reply
Andrew

I do the same -D

OMG! This my first day working out again since my week of pain from my wisdom tooth. Then i got food poisoning. It sucked because it kept me from my workouts but i lost 10 pounds so i am thankful for that because i can feel that my stomach has shrunk. I am also eating less meals daily and small ones when i do. :)

This workout kicked my ass! (LMAO-LOL)

This was the perfect come back workout routine!!

I HAVE A QUESTION AND I AM REALLY HOPING FOR A RESPONSE.

IS IT HEALTHY TO GO ON AN ALL FRUIT DIET?
BECAUSE I HAVE BEEN CRAVING FRUIT AND I AM SATISFIED WITH ONE ORANGE FOR BREAKFAST. I JUST WANTED TO MAKE SURE I EAT RIGHT AND NOT HURT MYSELF.

Stephanie

Hi Zuzana,

I would think it’s the “V” Crunches and the crouching down of the Snowboarders that were effecting Diana’s back.

Diana, you do need s strong core to do more advanced crunches. If you find you’re straining your back doing them maybe you should do less difficult abs exercises till you’re just a bit stronger.

Zuzana, I know you know this, but I remind you that any exercise has the primary muscles it targets and then also secondary muscles that are also effected to a lesser extent.

–Chris

IDEA: I’m not as advanced as you are and thought I’d share an idea to see if you’re interested. I’m sure there’s a lot of viewers like me who aren’t very advanced. So, perhaps you could do a series of 12 videos for beginners to use in a 12 week transformation process. Each video could represent one weeks worth of workouts (we do the same routine for one week). We can use your nutrition tips and see how much weight we can lose after 12 weeks using your videos. just a suggestion. thanks for sharing with us.

Hi Chris,

thanks for your input, however I don’t think that Diana should avoid these ab exercises. I think that as a beginner she should just scale down on the reps especially if she can’t keep her proper form. These exercises are very basic and avoiding them is not an answer. These workouts are always open to modifications. If you can’t complete 15 reps, then start with 5 reps. If 5 reps of these v- crunches is too much then place your hands on the mat for support. Write it down into your exercise log and your goal for the next time is to add more reps until you are able to do 15 reps in each set. Another important thing is the light stretching after each workout, which helps with muscle recovery and the post exercise muscle soreness.

Hi Stephanie,

I don’t think that there is anything wrong with eating one orange for your breakfast as long as you put more variety into your diet for the rest of the day. I don’t think that eating only fruit throughout the day is healthy.

Hi Andrew,

in our new 1on1 with Zuzana premium area will be this download option. This category is not open yet, we are still working on it.

Hi! I was also wondering about the non-member thing. But I can’t wait till you guys are done adding stuff to the site!
And I love all your tips on dieting and toning. I’ve gotten into the habit of just going for runs and then doing a zillion sit ups. These work outs are great!
Oh! And do you have any advice on how I could get target my thighs?
Thank you guys so much for this site!
Chelsea

Hey Zuzka,

I’ve got a different question- how tall are you and what is your weigh? I’m confused in this matter all the time and I’m interested what your weigh with those nice musles is.. I know it’s pretty individual, but still- thank you, if you don’t mind telling this. :)

Greets from Czech Reb. babe! :-)

Awaiting your next workout, I was inspired to put together some of my favorite exercises from the last few months.

Jumping Jacks – 30
Push Ups – 15 (knees w/ fingers pointed together)
Single Leg Sit Ups w/ Toe Touch – 15
Jumping Jacks – 30
Santana – 15
Corkscrew w/ Butt Lift – 15
Jumping Jacks – 30
Push Ups w/ Shoulder Touch – 15
Canoe Crunch – 15 (Head/Ft lift to canoe design in supine)
Jumping Jacks – 30
Plank w/ Diagonal Knee Pulls – 15
Monkey Dance – 15
Monkey Squats – 15

2 Rounds, L & R = 1 rep

have a wonderful and lovely year 2010!!!!!!!!

Oh wow, good one!

We just got back from a two day hike from Savegre, Costa Rica and I swear all muscles on my legs are stiff. Why? because on the last day we ran downhill and my muscles aren’t used to that! LOL so humbling!

Will be trying this workout tonight! Coooool!!!

Traveling tomorrow to another place and taking the laptop with us :-) we have already had a few Costa Ricans ask us about what we were doing and I was more than happy to give them your website!

Happy New Year!
My birthday is the new year and I just turned 43! I have recently had lots of compliments from fellow weight trainers. Zuzana, I have been doing some form of your workouts since developing tendonitis…three weeks ago. Previously, I lifted weights…A lot!! Now I am having fun! IT is HARD and fellow gym goers wonder what I am up to!!but they all think I am around thirty and very impressed with your shorter active routines. In fact, they are so much more fun because my nine and eleven year old sons join with me and we are high fiving and smiling! What kid won’t do an exercise called the “Snowboarder”!?
I have to agree with the idea that beginners should join in and just do less reps etc. I cannot keep up with you …YET! but the body learns and adapts quickly to all of your exercises. Keep up the good work! It is great family fun…Amanda

I am really wondering if you will help me with diet in your 1 on 1 area???

I know I am great on exercise, but my eating stinks big time.

Thanks so much!
And I really enjoy your videos!!!!
Denise :D

Wow, I thought this would be easier! I didn’t manage to fully complete 2 rounds! :(

Hi Zuzanna, I really became a big fan of your site. It really motivated again to do more/different workouts. I used to do a lot of running on the threadmill, but after 4 years I got bored..Just did this workout (woke up earlier this mrning) and completed 15 round. With the V crunches I seem to feel more my legs than my abs. Am I doing something wrong?

Hi!
I have something to tell you…
I posted on the 1 on 1 with Zuzana section the only day it was open, and i put a question in there, but then the next day the section was closed, and today i still don’t know if you answered it XD
i hope you can answer. pleeaaseeee.
thanks!

Hi Denise,

I will be sharing my diet strategies in the 1on1 area as well.

Hi Vivian,

I haven’t weigh myself for a long time and I don’t have a scale at home. I think that I weight around 53 kg. My height is 166cm.

Hi,

Just attempted this workout for the first time and completed 14 rounds- not bad for a first time if i do say so myself ;). am absolutly shattered now but really enjoyed it, Aiming for 16 rounds tommorrow.

Happy New Year x

Hi Zuzana,

I started using your site as a total beginner a couple of months ago. I’ve been doing your beginner’s workout mixed up with toned down versions of your daily workouts, and my problem is that I’ve been getting pretty fatigued during the day. I get lots of sleep and make well balanced “real food” meals (I add lots of protien and some fat when working out), and I try to be realistic about my routines and not push too hard. I’ve been doing a full workout on Mon, Wed, Fri, with a little warmup and stretching on the days between to help with recovery. Do you have any advice or ideas, because I’m a bit lost as to what could be causing the problem. I have two suspicions: I still eat to the point of being very full because my metabolism is so fast that if I don’t get full I’ll be hungry again in an hour. But I have always eaten this way. My other thought is that I’m not getting enough activity besides my workouts. I’m used to working a physical job, but have been unemployed for a while, so I spend a lot of time sitting around. If you have any thoughts I’d really appreciate it. Thanks and all the best in the new year!

Hello there from sunny Costa Rica!

I have just completed this workout in my hotel room. I managed 15 rounds in 15 minutes. Still sweating!

Now, off to find some breakfast and explore this beautiful country.

Carla

Hi Zuzana!

I love your site and workouts.

I wonder how could i become a member…but, i’ll wait ’till the 1 on 1 area will be available.

I’ve just read some comments on this page. And i saw one thing that i am confronting with. I have my 6 pack abs but they are under a 2 centimeters of fat. How can i drop that down. Or how can I drop the body fat percentage? And i have this “problem” on thighs too. I want to reduce the fat…i tried cardio (running) and nothing really happened. What is the best thing to do?

Thanx, and Wish you a great new year!

Hi Zuzanna! I have been trying to change to smaller portions but by the end of the day, I fear that I have not eaten enough calories to avoid starvation mode. I have 3 question topics that I would really appreciate if you could answer:

1) About how many calories do you consume daily? (A rough estimate will suffice)

2) I have heard that eating equal portions throughout the day is best. Is this true? Are your portions equal throughout the day? If not, how many relatively larger (vs. a piece of fruit) meals do you consume?

3) How many hours before bed do you have your last meal?

Thank you!
Your site has been great help towards my fitness efforts!

You may have missed it, but Z has often stated that she shares all her workouts with us. So that is all she does. :-))

Great workout you too! ;)

Oh good! I’m really looking forward to that! I am gonna get a 6 pack if it kills me.. ok, not literally if it kills me but I’m willing to get close… heehee! Can’t wait for the next workout, you guys are awesome, I’m addicted, lol!

Ruth :)

I managed 19 rounds again but i didnt beat my score i got the same, im tired now though going to do a good cooldown especially for my legs.
:)

So boring at home. I have done that workout again but only 13 rounds.

Hi Zuzana, I was wondering why you don’t really use free weights as much anymore? I have a tendency to bulk up, do you think that it could be from incorporating the weights from time to time? I am always so confused on to use or not to use. I try very hard to eat sensibly but with two children its hard to always stick to what I wan’t to eat when they are craving pasta for dinner. When I first started working out after my kids were born I used weights and lost a ton of weight and my bodyfat was very low. Then after a year or so my legs started getting huge and my diet was really good so I stopped using weights. Now I’m wanting to loose more fat and wondering if I should start using the weights again. Sorry to go on and on… Ps I love the views of the sea, breathtaking!
Thanks so much!! Happy New Year! xoxo

Hi Zuzna,

I don’t think we’re in major disagreement here. You see a V Crunch as a more basic exercise than I do. But, let me point out you perform them very well and some less advanced folks don’t. Now that gets back to how any exercise is preformed and they should try to keep proper form as you suggested and as David said engage the abs throwout the V Crunch or Snowboarder exercise.

All I was trying to say is the back is engaged and other muscle groups when you do almost any exercise. So read what the person writes with a look to the whole workout as they maybe wrong as to which exercise or combination was stressful.

Anyway, I’ve elsewhere also suggested if a person is sore or in pain after some exercise they should reduce the number of reps they do till they find they can do more. And warm up and cool down is very important in reducing the chances of injury.

Best wishes,
–Chris

Hi Zuzana & Fredrick,
Love your website. Thank you soooooo much for all the workouts. It’s refreshing to watch and follow. It’s like christmas and receiving mail,you can’t wait to open it up and see whats there.My favorite is ‘Body Burn’ I was sore for two daays after that one. Please tell me how i can become a member as I don’t want to miss anything.
Best regards and best of luck in 2010!
Minnie V. :)

Hi Zuzana,
I just discovered your great workouts. I’m trying to start this New Year by getting fit. I wanted to know where to start. Can you please let me know which videos I should be watching. I would like to lose 15lbs. and then tone my body.

Thank you,
Yulissa

I am a massage therapist too! I find myself doing pseudo snowboarder moves as I am working.. maybe more like a flowing lunge from leg to leg.
I also feel like i could do an “air sit” when I get to the feet! Funny how getting into shape makes you want to feel the burn more.. haha maybe that is just me!

Ahhh. Ok. so snacks are like “meals” this makes more sense than a typical meal 6-8 times a day.. that seemed like too much food. Thanks for that reply, light bulb!

Iam just getting my website going and I love your concepts. You are an expert and inspiration. I am targeting on body weight exercises incorporating some weights, then producing complete workouts based from a clients goals. I’m glad I found you… btw I am movinf to Malta in about 2 years, maybe I’ll see you around!

Roy

Hi Again,

Sorry about the typos on your names Zuzana and Charlie.

–Chris

Hi Chris,

it’s hard to tell what is the cause of her back pain if I can’t even see her doing the exercises. It could be also because she was stiff afterwards, because she didn’t stretch and then she could also sleep that night in a weird position that could have caused that. I am not disagreeing with you Christopher.

Hi Yulissa,

just start following my daily workouts on a daily basis :) try to do your best and don’t get discouraged if you can’t complete the whole workout or all of the reps or if it takes you twice as longer then me :) the important thing is to start and slowly progress. If you keep trying and pushing hard, you will get great results.

Hi people,

This place is awesome. The back and forths are entertaining, and actually seeing some of these exercises performed as opposed to just seeing them on a poster is really helpful. Keep up the great work.

Ryan
P.S. The traveling fitness show is a brilliant idea. Especailly sence some people…not naming any names…think that since you are on vacation that you cant workout. Looking forward to seeing how it pans out.

Hi Zuzana,

Thank you! I’m starting today!

Yulissa

i did this workout again today and it’s definitely the snowboarder that works my back, not the v crunch. i look at my reflection during the v crunch and my back is straight, not curved. but when i did the snowboarder, i felt my back and it seems like it contracts when i bend to touch the ground…and again my back was completely straight. hm! let’s see if it’s sore again tomorrow.

Great Squat variation with the snowboarder – haven’t seen that one before. Cheers!

Hi Diana,

you work your core muscles with these exercises so maybe that soreness is just because your core muscles are not used to this kind of workout at all. It’s ok to cut down on the reps in each set and progress slowly. Also don’t skip your stretching.

Oh wow, after I set my timer I couldn’t remember how to do the snowboarder move so I improvised and did 15 regular squats & 15 sumo squats to replace them. Then moved on to the V crunches. I was two reps shy of 10 sets. Shouldn’t be hard to beat my PB next time whew.

I did 15 sets in this and it kicked my butt! Thank you for your workouts. I have a new baby and I do your workouts while he naps.

I got 16 rounds & 3 snowboarders despite completing the 500 yesterday & doing weighted squats last night @ the gym. My legs are sooore. Now time for some R&R=) <3 Laura

I love all your workouts and try to use all of your different variations as well! I have a somewhat personal question and hope you don’t mind! But, what is your height and weight? It is always hard to tell on tv and was wondering for fitness reasons! Thanks and look forward to many new exercises!

Hi, this is exactly what I needed, it’s really simple and easy to follow. A great work out.

Hi,
I have just done 13 rounds during 15 minutes.
Hope I will be able to walk tomorrow!
Do you need to lean back a bit when you open your arms in the V Crunch?
Suzanne

13.5 rounds in 15 minutes. I still have catching up to do, but I’ll get there!

I also hope I’ll be able to walk tomorrow. Ouch!

I was really trying to jump high on the snowboarders, I didn’t want to cheat myself :D

[...] and the back of my legs, abs and back. 2 days later I still feel it in my lower area. So I did her Extreme 15 Minute Workout today. It consists of 2 different moves and you try to get as many reps in as you can. Her record [...]

Hi Zuzana and Fredrick,

I have done 3 of your workouts in the last 3 days and they are amazing! I have posted a blog about your website and workouts on my fitness blog website because I think that what you are doing is highly effective. Keep it!!

Thanks!

I did this exercise on my rooftop last night, it was really cold, (I am in NYC) I wasn’t doing the snowboarder right,I noticed after looking at the video again.
I found this exercise really challenging, I seriously feel my buns and abs today. I will try it again next week.

Thanks again for the workouts

Wow! This is my first “Zuzana Workout” and it was SO hard!! I finished 16 rounds and I feel like I’m going to pass out. Thanks for pushing me!!

Question, is the Snowboarder 15 reps per leg, I only did a total of 15 jumps, ~ 7-8 on each side. Since I’m just starting, going from the SnowBd to the lying down and back to the SnowBd was a little to much.

So I did the Snowboard for 15 reps, then my 15 V-Crunches, and I added Bulgarian Squats, for 12 reps per leg, that worked great because I wasn’t as exhausted going back into the Snowboarder, and my butt is so sore today!

Thanks Zu

I beat my personal best! I completes 18.5 rounds. about 8 vcrunches shy. My last best was 16. 5 rounds.. I really felt like I was pushing myself on this on this time. The last time I did this workout I thought it was so-so on the difficulty scale.. It is definitely what you put INTO the workout! WEEE HOooooo.

Zuzana
you are the perfect girl you have the perfect body and the perfect accent, you are just perfect.
Since I visited Praha I am still in love with it and with the girls and you represent the amasingly beautiful girl from the cezke republic
Keep yourself in the web.

Will

Zuzana! i cant seem to get the right angle for the vcrunch! not sure if i’m doing it right. and its real tough but i love it! i’m kinda unstable though.
my tailbone gets in the way.
what’s the angle that you use?

Cheers!

Nice & easy…did 18 rounds in 15 mins without even pushing myself too hard…it was good.broke a sweat..just what i needed something short & simple.heh.tks so much!!

[...] Definition: Cycle Time (Manufacturing and Office). What Is Cycle Time (Lean Term)?Extreme 15 Minute Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

Zuzana!
A million thanks for the effort you put into helping other people work to the bodies of their dreams! You have helped me realize that exercise is a huge part in my life, and it has helped me so much. I now am working to become the fittest that I can possibly be and I feel a huge difference every day. Thank you so much!
-Marie

PS. It would be great if you could post a catalog of all the different exercises you do so we could plan our own work outs (if we feel adventurous enough) and

Oh man! I don’t even want to say how many rounds I did. The number is too embarrassing. :P
I did the 600 rep workout yesterday though so maybe I was just tired from that… (that’s my excuse anyway, haha!) Active rest day tomorrow!

Oh, I just realized that I think I did twice as many snowboarders each time than I was supposed to. I feel a little better now :)

Beautiful….the sunset was amazing.

I decided to find another one of your 15 minute workouts. Triple X had my legs on fire. To keep the fire burning, I decided this workout would do it.

I completed 13 rounds (plus 1 set of snowboards and 4 v-crunches)

I did 11 and a half rounds. I beat my personal best by 3 rounds :D

I did 11 and a half rounds. I beat my personal best by 3 rounds :D

i just did this workout on July 14th and it was awesome! i did 19.5 rounds in 15 minutes. my abs are quite sore!

hi guys! did this one today! managed 12.5 rounds

13 sets after Fit-bo WO.

I did this workout today bt combined it with the workout before it too. Heres how it goes
10 jump lunge
2 1-arm pushup (each)
10 half burpee
2 1-arm pushup (each)
15 snowboarder
15 v-ups 
repeat for 20 mins. 

I finished 7 rounds total… I’m feeling good and shaky!!! Miss you Z… :( Hope you are happy and healthy and continuing to influence people for the good!!!

I did this workout today bt combined it with the workout before it too. Heres how it goes
10 jump lunge
2 1-arm pushup (each)
10 half burpee
2 1-arm pushup (each)
15 snowboarder
15 v-ups 
repeat for 20 mins. 

I finished 7 rounds total… I’m feeling good and shaky!!! Miss you Z… :( Hope you are happy and healthy and continuing to influence people for the good!!!

hi ashtromanius! looks hard! are you doing her new workouts on youtube too?

Hi Ash, I did 11…. so I would not laugh ! ;)