BodyRock.TV

Hi Zuzana, truly enjoy the variety of the new and some old. It works so well … thnx T

Im a model from ireland and ive been prompting your site to my friends & contacts all over facebook:)Been following your workouts for over a year now. You guys rock Zuzanna & Fredrick:) cant wait for 1 to 1 with Zuzanna:)

Hi Zuzana,

Sorry about the typo of your name elsewhere…

I don’t think I ever did this workout…at least it’s not in my logbook. So will try it in this first full week of the new year, thanks.

–Chris
PS, Come on give us a hint what you planning…please.

This workout is sooo hard for me! Especially the turkish get up and push ups! I did 47 minutes! Really killing me!

[...] This post was mentioned on Twitter by Zuzana Light, Zuzana Light. Zuzana Light said: Just posted a new workout video – http://www.bodyrock.tv/2010/01/04/we-are-back-with-the-500-rep-workout/ [...]

Did this workout tonight and loved it! My 10 year old son did it along with me (best he could:)) and we had fun together. You come up with best combos. I love that I can workout at home in 1/3 the time and not leave my family every night to run to the gym for 2 hours by the time I get there, workout and drive home.

Hello Zuzanna and frederick

ive been waiting all day for this workout so excited!to be working out with you again! i was woundering how do can become a memeber of your website the one on one with zuzanna? i will see if i can beat yr time its going to be hard! cheers to the new year ahead……..chacha

I’m grad you’re back. I hope that your new website will be free too.

you’re in Canada right? i thought it was cold there year around? I ask because you are always in skimpy stuff…i would be freezing. anyway great work out…I can do the majority of it aside from the last exercise…what other exercise could i do to get the same result as this one?

zuzana, oh thnk u bunches for the workout!
god lucky u didn’t gain any weight during the holidays. i ate smaller portions, but i think i ate too often and too many calories.
but now i plan to get back into shape and losin some extra gut, so hopefully ur workouts will work for me!! i think they will though because after a month of following ur first few daily workouts i saw incredible results! so thnks again :)
and i would also like to know ur stretching routine

d :)

I completed the workout in approximately 34 minutes. Whew! All the push ups and the Turkish Get Ups kicked my behind. Many thanks for a great workout!!! Can’t wait to see what tomorrow brings. :)

What can I do to acess this warm up routine?
Nothing appeared in 1 on 1…
There´s a link to pay something? Donno how to proceed..
<=)
Great Workout!!

Great way to start of the New Year and a great birthday present to me! Thanks for starting off with a bang Zuzana! Great job on beating your PB on this one…it’s a killer for sure!
Kitty

28:31 compared to 38 minutes from last year. I still have trouble with my push ups, so all the push ups killed me. My husband says I cheat on my push ups because I don’t keep my body straight.

hey thank u for this workout it was crazy!! Ive been working out and healthy for a few years now but only recently started full body workouts like this on a regular basis (a few months). i finished in 33 minutes 43 seconds! i did all the exercises and full reps but did jump foward, 2 jumps back first so i could take off my sneakers lol. Also did mostly modified pushups which is probably y it was a good time. You made turkish get ups look so easy but they were probably the most challenging for me! the reverse plank was also much harder to do consecutive reps.
I look foward to the new workouts this year
thanx:) Rebecca

I just finished this at 42 min’s and I was “slower??” by previous time of 38 min’s & 21 secs! Okay, maybe I was already tired out from having cleaned the house 10 minutes before aaaaaannd my cat Maya kept jumping on my legs while doing the stand up exercises and on my head when I was doing the floor exercises. She is in very playful mood today. As I was vacuuming she kept chasing the extension cord. That’s it-I blame Maya for slowing me down. LOL. Eitherway, I feel great right now. I still have to modify the turkish get ups but I did them all. The split push ups are challenging and after doing 15 in regular method I had to switch to the modified version. OMG!! I did all 50 push ups without modifying it;but,then I could only do 10 of the reptile regular method and then modified the rest. Overall the most difficult exercise for me is the turkish get up. I rank the workout a level 4. THANKS, ZUZANA. Now, time to shower. See you tomorrow.

WOOOOO this want sent me on a rollercoaster lol! I did this in 40 minutes…had to stop and mentally get myself together! Kewl workout! Cant wait for the new site!

i just love your exercises they are hard but good,i always go to this website,but i wanted to ask what do you eat through out the day and more recipes.keep up the good work and i hope you respond soon thank you, my name is georgia

i like this workout! im 16 and im designing my own workout plan too :)

hi thanks for your excercises zuzana good work.you are my inspiration.greetings form mexico.
blessings and wish you the best

zuzana i,m your fan number one.awaiting response thanks frederick. zuzan is my heroin.

Is it me or does this video not work?

Hi;

Just wanted to say Thanks so much for your workouts!!!!

They are amazing!!!

Hello Zuzanna,

I’m your new fan, I’ve been following your exercises for a while now and I like them a lot. They are not boring and challenging. In this one the hardest part for me were the split push ups. I couldn’t do all 50, and finished with just the narrow ones..! Thank you!

Could you give me an example of a daily menu for you? Like, what will you be eating all day today? Every 2 hours, every 3 hours? How do you do it?
I have had 3 kids in 3 years and got huge, I managed to lose 60 pounds and it came off easy for me. Now I have about 25 more pounds to go and it has been one of the hardest thing in the world for me. I get so discouraged and then I find myself binge eating! (yeah, like that helps, I know) I used to eat like that all of the time so I have come a long ways. But I do need help.
We have changed our eating habits immensely, but I can still mess up royally. I just want to get rid of my last layer of blubber (LOL) and it isn’t coming off and I know it is my fault!
I need to know how you manage to stay so focused? It is really hard to do all of this with a 6 year old, a 4 year old and a 3 year old. I will not let that be my excuse though, I know I can do this because I have already lost half a person in weight!
Please help me.
Thanks!

One more thing, it’s not the workouts that are holding me back either. I do your workouts and before I found your site I was a faithful YMCA goer! I can keep up with you,(except for push ups!) I am in good shape, I just don’t look good. It’s the food, overeating, munching, not being able to control myself! Just looking for tips.
Thanks again!

Hey Zuzana,
It was my first time doing this workout and it was great. I did it in 34 minutes and 25 seconds!!!! Looking forward to doing this again later!!!! Happy New Year

What camera are you using to shoot these videos?

zuzana

Hi, my name is Taylor and I am somewhat new to your website. I have been doing your workouts for a few weeks now and I have already lost weight and gained muscle. It’s really amazing the transformation of my body and I credit my success to you. I just wanted to say thank you for your workouts, thank you for making them free, thank you for your dedication. You are truly an inspiration to me. I love working out and you are living my dream, traveling and working out, its wonderful. You are appreciated!

Thank you

Taylor

did this workout make u sweat?

Thanks for the workout – it looks great Zuzana! Can’t wait to hear more of your news!

i think the hardest one for me was the split pushups the 1st time i did this workout i ended up doing only 30or so but this workout has so many pushup/plank infused moves i know my arms are going to be super sore. my time was 29:23. i cannot wait for the new video addition to the site! it seems yu guys had a really great new yrs which is always nice(: can’t wait for whatever’s next, yu guys don’t only keep our bodies rocking but yu rock while doing it!

Yo Z!

I just tried this workout, and I just about died. After attempting this workout, I agree with you: the push ups are the hardest. Once I got to that point of the workout, I had to cut the reps down because my arms started shaking like crazy every time I tried to do another one. Now that I’m done I feel like a million bucks, but I want to get stronger so I can finish the routine next time. It took me 38 minutes and 50 seconds by the time I had enough : p

wow that is an awesome workout… zuzanna one question, do u switch your workout everyday… seems like you do switch it everyday from the daily uploads :-).

Substituting one-arm push ups with knees for the split push ups, Elena from the Center of Rowing Excellence (CORE) did this in 25:51 this evening. Looking back at your video, I can see places where we can improve the technique – which result in a slower time.

This workout is incredible! As soon as I finish the workout I am doing for the next month i will switch to incorporating this. I have decided to do strength circuit training with as much of it as possible using only my own body weight, I am convinced that this is best all around so thank you. Happy new year!

I looove this workout!!

Will be doing it tomorrow morning!

Goodmorning Zuzana !

Loved your NYE dress very hot. Thanks for being a nice inspiration.

Hi Zuzana,

First, sorry for my bad English! I’m french, so… I work at home and I have 6 months (that’s my goal) to get in really good shape. I’m not in bad shape but I really want to gain more muscles.

So, each day I will follow your workouts and do the same. It’s my 2010 resolution!

Also, I think that you have amazing arms, but your exercises are not really focus on them… Should I do more exercices for my biceps/shoulders/back with dumbells each day after your daily workout for example?

I made the 500 reps in about 38 minutes this morning. I took breaks, specially for the push ups (I made 4 series of 25 push ups instead of 2 of 50, cause it was hard!)

Have a nice day!

Eva

Hi Zuzana. just finish the work out it was brutal!!! you shuld change the name to PUNISHER BREAVEHEART WORKOUT. for me the Turkish Get Up are the hardest of all.
i was afraid to be so far behiand you in time that i push my self so hard, my time was 30.47.
from 1 to 5 this was 5 for me.
thank you. can not wait to your 1 on 1 program.
good day to you both. you are amazing.
Tali from Israel

Hi Zuzana,
am I glad you are back!!So I will just go and get my training stuff and will do it!:-)

Please, Please, PLEASE do an iTunes Podcast! Would be awesome to have these on an ipod. You don’t want to move your desktop computer onto your scenic rooftop (or beach, or whatever) every day to watch these videos while you try out the techniques.

Hi FlaviaRJ,

the 1on1 is not open yet. When it’s ready we will open it and upload the warm up there.

Welcome back. I really missed you. I haven’t been able to train because of pain in my shoulders. Even though I’m not working out right now, watching new videos with you keeps me motivated to get back on track right when I will be able to. Looking at your other workout videos somehow doesn’t motivate me as much as watching a new video. It’s like having a training buddy. It doesn’t motivate me that my training buddy worked out a lot last month. It motivates me that he is getting in better shape right now! I guess I’m a little silly ;-)

Really brutal. 50 push-ups followed by a reptile (arms again – hello there!) is more than a challenge. By the time I made it to the Split Push-ups I could only do 14 and finish the exercise with baby push-ups. Kill me!.. 32 min 43 sec. Fatigue was obvious – my Wii Fit Plus called me a ‘simmering fire’ after the regular daily balance and fitness test pushing generously my fit age to 38. Hahaha!

Hi there :) I really want to sport, but what always stops me – I don’t want to lose an inch from my breasts. So I want to ask you how to keep my breasts without putting in implants? If you manage to keep them natural, how do you do it? Or, what do you recommend on that? My goal is not to achieve such abbs as yours, but my body naturally is quick to grow muscles on. So it really worries me how to keep plump breasts. Thank you for your time!

I was going to buy p90x but after watching your videos and trying one of the 15 minute workouts, I think I will pass and stick with bodyrock.tv. Your body does rock and you are stunning.

Perfektní Zuzko:)..

So here we are.Boah,this was really hard for me today.It took me 36 min.I am still a little bit tired from 2 days ago when I did 15 min skip rope and after that the LOWER BODY WORKOUT.Wish you a nice day.:-)

hi i am new to your site and i think it is really cool . i have pulled a muscle in my neck and can hardly move at the moment but i love exercising so when its better i am going to do this work out.

Hey lucky, Z/F are in Malta now.

Hi Suzana

Good to see you back. I promiss you to try to do this workout… look so hard.

Daniel from Israel

Hey Zuzana,

You’re back! Woo! I’m really excited to find out what you and Fredy have in store for us. A new website?! Very interesting.

Today I only beat my PB by 10 seconds. I finished in 29:50. That’s still an improvement I guess…I’m just wondering how much faster I could have done it if it wasn’t for the holidays.

The split push ups are still hardest for me too, and the intensity of this workout is definitely a 5! Great workout to hit off the new year and to start getting our asses back in gear :)

Ashley

Hi Zuazna,

like Heather that wrote to you abouve, im asking if you can tell us what more or less you eat in a nurmal day.
i eat very very healty but have 8 to 10 pound to losse. just had my third girls few months ago andit was the third pregnancy in 6 years. how do i get red off the exctra pound, i know my diet is not perfect, the food is healty but i like some sweet things like jam and cookies with my coffee (on cookie with my coffee) is that okay? i eat a lot of cheesses but low fat, and naturl yogurt 3% i do not drink sweet drinks only water no sweeteaners, or diet yogurts. only natural and healty so why can’t i losse this extra pounds? how can i get rep?
can you or frederick answer us
thank you so much
tali

hi….i luv your exercises….its my fisrt time..i only do 10 reps of each but i feel like i’m diying..but i’m so motivated….happy 2010..thanks for doing this kind of websites!!!!

Hi Apelsinuke,

It worried me too, I tried different things and as you can see, I chose to get augmentation, because I just couldn’t keep my breasts from disappearing and getting soft. If I knew the answer I would be probably charging for my advice :) some girls have commented here before that strength training has helped them to tighten up, however that’s not what I have experienced.

Zuz,

Wow, you really make this look easy! I thought I would be able to at least finish and post my times, but it looks like my goal should be lower, like finishing the routine.

Getting closer though :)

Parker

awesome-great-super-adorable-such great work out-such great way of putting it on the web – and such intensity…precious!! it really motivates..
THANK YOU!!

I am not a fan of surgery so I will have to deal with my itty bittys… I used to wear a D and now am down to a small A. I never thought I would be that small, but strength training and cardio has really beat mine down! haha!

MY BUTT STILL HURTS FROM THE OTHER DAY!!!!!!!!!! :(

But I am still going to try my best and have a good workout!

Thanks Zuzana! :)

Ohmyflippinword this was hard. I finished in 34:05, I found the split push ups hard and had to complete the close stance. Thank you….I think ;)

Hello Zuzana,
I’m from Hungary and I am 15 years old. I would like to ask you ! When did you start moving ? When you was child and teenager did you moved ? Did you do these exercises ?
And what was the motivation why you started fitness ? Were you ever overweight ?
I hope you will reply. Thank you in advance !

I am wondering where you get your cute sports bras? and wish me luck i am going to attempt the 500

I truly admire all the efforts that you and your husband put in this website. Because of this website, i have been working out alot more, getting stronger, losing weight and simply lookin better! Thank you :)

Hello Zuzana,

Hope your Jan 2010 is being good to you! Although your TGUs are not conventional TGU form, you should still try to keep your elbow locked out throughout the entire get-up.

Cheers!

Hello, I am sure you have answered this in the past, but with so many comments (lot’s of fans)…it was hard for me to find..
Anyways, are the workouts you provide here on video the only workouts you do? If not, what is your typical exercise routine? Any strength training?

I forgot to say thanks for your video ideas…
& it is great to have someone as giving as you guys are, helping others. Great videos….& you have a great body…which is motivational!!
Thanks again

Hi Zuzana,

I finished this workout in 30:45.

The first set of push-ups I could only do 25 regular and 25 on my knees and the second set of split push-ups I did all on my knees. I hope thats ok and not cheating ;)Surprisingly those turkish get-ups are grueling too.

So far I’ve lost almost 15lbs!

Doing only your workouts since November 28th and I credit all on you inspiring me to go to a whole new level!

Thank You so very much Zuzana!

My Inspiration,
Audra

Hi Zuzana & Frederick!

Welcome back, I missed your posts but took the opportunity to do some of your older workouts… and I took a couple of days off, too :)

So, this one is a killer, my time was 29:15 and I’d rate it a 5. I was dying by the Split Push Ups, yikes!! I would definately say those were the most difficult for me. I’m not sure if I beat my old time, I can’t find where I posted it on your blog and it was before I started writing them down in my journal. Glad you’re back!!!

Awesome workout, as always!

Best,

Ruth

hi suzanne, i enjoy to much your website, u r the best of the best, im from mexico, and we love u too much, u r my best personal trainer, when u come to mexico?¿???
come u and ur boyfriend. Im from mexico city, and here u have fan, here.
thanks for doing this kind of exercises, for every one.
bye
sorry for my english,…

Ahoj Zuzko,
bylo by prima, kdyby jste mohli přidat i video na stretching před / po cvičení. Našel jsem tvoji protahovací sestavu s fotkami, ale například u bicepsů a břišních svalů a lýtkových mi ten postup není z textu a z obrázku úplně jasný. Jde to a že se sval protahuje cítím, ale na videu by to bylo jasnější, že to dělaám správně. Díky za Vaši práci, kterou do stránek investujete.

In english – short version:
Hello Zuzana,
would be nice if you could include a pre and after-workout stretching routine video since i am not entirely sure that i do the reps correctly from the text + photo stretch guide.

Have a fruitfull 2010.

Hi, Zuzana.
It´s incredible. I too does this workout today, before see your video.
I completed in 31’48”. Very good. The Push Ups are challenge.
Thanks

Hi, Gymboss can you please tell me if I can buy them in Greece and also is your breasts enhanced and if so can you please advise me of a good plastic surgeon as am in desperate need of work in that area

Oh I just love your exercises. I have been following your daily workouts from day one and feel a big difference. but I have a question and maybe someone has asked this before but I was reading on many sites that they do not recommend doing tabata type of workout more than a few times a week since it puts a lot of strain on your body. Is this true and what are your thoughts on this?
My worst obsticle with weight loss is cutting down my food consumptions, if I can do that I would be golden. I just love food way too much and trying to eat healthy with 2 young picky eaters. So I always have to cook 2 meals. :(

hi zuzana

just curious – would you still do weights if you had your equipment with you?

im carrying about 7.5 kg or 5kg now but i seem to be getting a little bigger.and im a girl so it’s a bit embarassing. worries me. im thinking if i should just stick solely to your workouts alone – which is tiring enough (but i enjoy lifting weights!)

hey frederick and zuzana,
It was last week that i discovered ur site, been doing ur routines on the 4 days im not in the gym and its amasing stuff. I thought i was strong. Thought i had reasonably good endurance. But it seems that a lot can be improved. Fitness and running alone just wasnt enough after i stopped doing taekwondo 5 years ago. Lost a lot of my endurance in that time. I knew that i needed something.. something intense and not too time consuming.. and i found it in ur routines. I wanna thank u both for all the effort and time u put into this. I have the feeling it makes a big difference for a lot of ppl. Keep it up :)

Hello Zuzana,
I am excited to be able to say: I did this workout in 37:13. I did this one b4 & didn’t check my previous time until I finished clocking it this time around. My previous time wound up almost exactly the same @ 37:21 but I beat my time by 8 seconds! It can be hard to get going but once you start the burn is very addicting. <33 Laura

Zuzana thank you for this workout! I am excited to try it. For some reason it didn’t entice me too much the first time round. I think that is bcause I probably was afraid of it!! LOL Anyway I think it is also very cool that you still show like the little bits & pieces where you get a little tired too but keep moving. It just shows the rest of us that you have your struggles too but u don’t quit because of them. That in turn motivates me anyway (if not anyone else :). It is just very refreshing to have someone who is transparent putting these things out there. Thnx for being real

Hi there :-)

man… this was horrible :-) I really had to fight hard. Most problems caused me the “Side V-Crunch” – i never did this before. I felt more like a little worm trying to avoid the attacking eagle. I have to work on that.

The second time Push-Ups (Split Push-Ups) made me loose time, because i had to make several breaks before reaching 50.

The “reversed plank knee tucks”… ouch they look easy, but i wasn’t able to stay the whole exercise in one line with legs and upper body.

I needed a total time of 32:33.6 Minutes – but i need to improve on making the mentioned exercises more clean and with less breaks.

I have to thank you two very much for this challenge to move my lazy butt :-) Keep on going!

Hello, i m definitely a fan :)
You are talking about the importance of streching. Would you propose some exercices, for the next rounds ?
Thanks and please, continue ! !!

Hey Zuzana!Could it be bossible you to let us know your daily eating habits,your”food diary” for one day, so we could really see how and what kind of food you eat.Please,im very keen to see that!
Ps.You are amazing : )

Amaizing workout. i have short time following urs workout, very very cool, this time cant finish. but next i will.

start 20 min jogging
pushups 4 x 10
bech press 4 x 10
flys 4 x 10
Zuzana workout. 3/5

can i do this? or whats ur recommendation.

WOW-EYY!! This was a terminator workout. How could you punish us so quickly in the new year?! Oh, wait- it was a great workout, I loved it. Can’t wait to do it again and beat my score of 40 mins and 55 secs., someday yours.

Why the switch in tone, I read an article that said if you have thoughts or words that are positive and remark on how you liked the workout or exercise you will be more responsive to want to do it again or keep working out, but if you talk or think on thoughts of how you hated the exercise and didn’t like it that it’s too hard to do you are more likely going to quit or not try it again because you have put a negative imagine and when ever you see or think of it your body associates it as a bad thing and you have less motivation and a harder time trying to initate the workout next time.

So we love these workouts Zuzanna keep it up and God bless.

Is that Fredrick posing for customizedbodybuilding?

36’23 and i had to stop several times doing : Push Ups, Reptile and Reversed Plank Knee Tucks.
I need some practice :) but for now a shower will be great !

Hi all
Thank you for the exercises
as a fellow enthusiast, nurse, nutrionist and rn health coach, I would like to let those who continually ask if this type of exercise changes your body and assists in weight loss ABSOLUTELY!!
I recently was injured and found out I have rheumatoid arthritis, since I found this site I am faithful doing the exercises although I usually do them 2-3 times a day, but not at first and at times I have to moderate, due to inflammation.
Anyway thank you!!

Hiii… I love your website, first of all thankeyou for everything that you do 4 all of us, Im from Guatemala, i think I’m the firs one to write you from here, ok i will like to know haw to do the exercises? ( ass routines) which one firs? or it doesn’t mater? is there a recommendation in the order or i just select one? or i do a different workout video per day, or per week? o the workout archives?, thankeyou very much, and sorry 4 all that questions but i want to doit right.
Thanks.

Hi, Zuzana!
I don’t understand what has hapened with me. Yesterday and today when i wanted to do my daily workout ( yours), i just couldn’t – dizziness started and i felt extremely tired :((. Before two days everything was ok, and always after workouts i am feeling very, very good

30:33. I can’t do push ups all the way down, though, so I go as low as I can. They are still the most difficult thing and I took some breaks during push ups. My arms are still sore; it was brutal! I hope to get as perfect as you with my push ups! This was such a tough workout! Thanks!

Sylvee

Hi Zuzie,

Today I was 2 minutes faster than the last time, the hardest was push-ups, for sure! But I managed to do all 50 without modifying the form. My time today was 24 minutes.
5 of 5 on intensity scale!

Thank you,

best,

Tina

Hi Zuzana and Frederick,

Sorry for this question, it has nothing to do with bodyrock, but:

I’m trying to apply to the Univesity of Toronto. I heard that 1 bedroom appartment in downtown may cost about 900$. Is there any nice place to live in Toronto, near the University and less expensive than downtown? I don’t know if you lived in Toronto, but anyway…just tried.

Thanks,
Vera

Ahoj Zuzko,

chtěla jsem se zeptat, jestli bude 1 on 1 with Zuzana nějak zpoplatněno (předpokládám, že bude) a jestli bude možné si vstup zaplatit i z ČR. Opravdu o to mám zájem. Vaše stránky se mi moc líbí. Anglicky rozumím dobře, ale raději volím snadnější cestu a píšu česku, abych se vyvarovala trapasu:o))

Díky za odpověď Jana

[...] We Are Back With the 500 Rep Workout We Are Back With the 500 Rep Workout. [...]

I loved this workout the first time you posted it, and I still love it! I beat my old time of 33 minutes and 26 seconds by exactly 2 minutes and 34 seconds. At least it’s an improvement! Can’t wait until the next workout!

Great – I was so cream crackered I forgot to finish my sentence! Had to do close stance press up on my knees is what I meant to say.

I’m so glad that you are back…!Now i have new motivation!I hope that I reach my goal by summer. Thank you so much for your Workouts.

Zuzana!
You’re such an inspiration! Thanks for all the great tips and killer workouts!

Just finished this workout and it was great! I am so happy that I finally was able to beat one of your times at 29:33 (but I did half my push ups on my knees). I love running and have ran two half marathons this past year but have wanted to do a little more strength training and your workouts are great! I have been doing them for about a month and love them! Thanks for being so motivating!

Hi there I would like to ask about yours bra, I have problem because I’m not comfortable doing the rips. What kind of underwear are you using. Alex

Every new year I promise to myself that I’ll start training more than before, but it never works out. This year, I will start to follow your routins, and this time it’s going to work.

thank you for being my inspire!

Hi Zuzana,
I asked you a question on an older workout however, I received no response. I am a master elite track cyclist and a competitive tennis player. I was looking for any of your workout routines that focus more on tennis specific exercises or on muscles used often while playing tennis. Also, I just turned my wife on to your site. She is a triathlete and she loves your workouts. Hope to hear from you this time.

Chris

No mercy on us for 2010!!! I got tired just reading about this last night. I did it this morning in 23:35 and it hurt. It was ALL hard and now I am mush. By the end even the little bunny hops were brutal and felt like elephant hops! Thank you for this sweet agony:)))!!

And I am glad we did not have to change outfits every exercise like you (apparently) did in the explanation demos :), although it certainly would’ve added to the challenge!!

It’s cool to see you do the workouts again, but will you come out with new routines instead of just the same ones from the past? This way your viewers like me can have a different challenges each time you post! I already repeat your workouts, and I love to see new & different ones, especially with new exercises too! :D Keep up the good work guys!

Hi Zuzana,
Glad you are back! I am going to try this one today and see how I do. I’ve never done it before, so I’ll have to compare myself to your time. I’ll probably take much longer than you! I was wondering, you mention alot about eating small, frequent meals. I generally eat 3 larger meals and maybe 2 snacks a day. Do you think I will still see results by doing your type of workouts and keeping with the way I eat? Or does your type of workout only work when eating like you do? I do eat mostly healthy, lowfat food. Also, I have shorter, more muscular legs and a slimmer upper body. My BIGGEST dislike about my body is that my thighs are so thick. Clothes always fit me too tight in the thighs and are bigger in my waist. How can I slim down my legs, but still keep them shapely?Thanks for your help, Sasha

Haha! I did this workout in 31:46, so I beat you and my personal record (34:27!). I am so happy because I was sick during the holidays (I pass Christmas in my bed, away from my family) and I was worried… Yay! My health is back, bring it on!

I love bodyweight workout, they are versatile and there is NO reason to not do it: it doesn’t cost a penny, you can do it everywhere and all you need is you and motivation.

I bumped into bodyrock.tv by an happy accident and I enjoy reading coments from people who enjoy working out and pushing themseleves. One of the first sentence I read here was «sweat like a pig». I recognize myself into it and I don’t read here the «lose 10 pounds by miracle» that is not only a dangerous promise, but also a big lie.

Thank you very very very much
Happy New year
May all your desires be realizes.

Ouw man I have done it in 41min so bad.

Zuzana is the time in Kanada going some hours backward?

You say i will upload a Workout on Monday:D
But im can watch it on Thuesday ^^

Hi

30 minutes and 32 seconds

BodyRock ROCKS!

Hi Jenae Plymale,

the purpose of my blog is to show people what exactly I am doing each day. I am sorry that you are bored with my old routines, but I didn’t repeat my old workouts probably as much as you did. I am coming back to my old routines on purpose – to beat my personal bests.

Hi Chris M,

my workouts are for overall conditioning – they are not sport specific. I believe that any athlete can benefit from them however if you need something more specific for your sport, it is always a good idea to hire a personal trainer who will tell you were are your weaknesses and what do you specifically have to focus on in order to achieve the best results in your sport.

This workout seems awesome!!! Im going to do it tonight when i get off work ;))

Thanks
Chao

You’re great! Lucky you’re not here, the ice is keeping me from exercising outside.

Would love to see your menu plan, and in the mean time will look out for you tomorrow!

Walls

Hi Fruzsi,

I was always active when I was a child. Then I got kind of lazy as a teenager. I had periods when I was overweight, but I have never let myself go. I would go always from good shape to bad shape, but this is the first time in my life when I managed to stay in shape for such a long time thanks to my regular workouts.

Hi Christina,

I know, I lost my form. 5o reps of this exercise is brutal.

Hi Lorena,

daily workouts are my only workouts.

Ahoj Saso,

planujeme zaradit podrobny warm up a stretching video do nasi nove kategorie 1on1 az bude ready.

Hi Rena,

click on the link – it will take you to the website. You can buy it there and they will send it to you by mail. I can’t help you with the other question sorry :)

Hi Ramona,

you are right, anything that you put out there in your mind, will hit you back. I believe in that too, but I am just another self destructive human being :) I do try to stay positive tho- most of the time.

Hi Paula,

I don’t know, how could I help you. why don’t you visit your doctor?

I’m not a fan of breast enhancement surgery either. The pain, the risk, and I have yet to see a surgery enhanced pair that look good to me (i.e. as real or as good as natural breasts). You know how it is – we all have our own standards of beauty. That said, I’m keeping my eye on mine too. When I was overweight I was at a double D. Now I am at a regular D. I’d like to reduce my body fat percentage by 50% from what it is now (24% BFP). So my goal is to reach between 12-15% body fat percentage. I’m hoping that my breasts will not become smaller than a full B cup size. In the past when I was fit and around 18% BFP, they were still a full C cup size. (I thank my sweet Nigerian genes for that :)) So we shall see…

Heather, do you remember how much weight you lost or the change in your body fat percentage that brought you to an A cup size from a D cup size?
Thanks & Peace!

HEY ZUZANAAAAAA!!!! Awesome to hear back from you. I actually thought you would say that. Competing at the level that I do you really have to understand the body and what types of exercises enhance the body for which ever occasion. Of course my coaches/trainers in the past are great for telling me what I need to do however, their workouts are somewhat classical and boring ie. weights. Your workouts are more fun and seemingly thoughtful and original. Thanks a bunch.

Chris

Hi BADE,

that’s funny, I didn’t know that you were female the entire time you have been writing your comments :)

Paula, what if you’re pregnant? Just a thought…

Hi Zuzana- this is great , I am going to try this and time it & then share with you what I have accomplised. Gosh I am so glad I found your website I view this daily & I can view your exercises any where with my G1– so great, I am also teaching my clients that are able to do these exercises these routine. Happy New Year & I am a follower of your website. awesome

Hahaha, Zuzana. That ISSSS funny!! But now I’m self-conscious. From now on, I have to make sure that when I comment on BR TV, my animus shines through. :D Thanks for giving me a good laugh just now.

I meant to say “From now on, I have to make sure that when I comment on BR TV, my ANIMA [not "animus"] shines through. Oh boy, see what you did Zuzana, I’m referring to myself as masculine now. :p

May 2010 bring you and your families Health, Strength & Happiness! I have a confession to make: I hate the “Turkish Get Up” so i did the workout without it…don’t you find you like some exercises more than others…?

x
Marina

Hi,

I did it today…39 minutes 55 seconds. It’s this cold weather..or all those Christmas treats I ate…8-)

–Chris

You are welcome BADE :)

hi zuzana,

i did this today. however, i’m older than you, so my knees were feeling the turkish getup after 25. is there an equivalent alternative to this exercise?

your routines are great btw!

-tom

Thank you for the workout, Zuzana! It was a real challenge for me. The push ups were the hardest for me as well, but those lunges were killer! Thank you for all that you do and for inspiring us to be healthy and get into shape :)

Did it this morning!! I hate the turkish get up too ( I only ended up doing 20 of them) time 31 minutes. You truly are an inspiration!

Hi Zuzana!

Its possible to take picture with you? Like your fun? :)

Thanks, Tim
Canada

Lookup the Island of Malta, and the time zone there.
And then you will be able to figure out why the time difference…
Cheers.

Hi Zuzana!

I got the job done on this monster workout: 26 minutes, 10 seconds!! About 3/4 of the way through the workout I thought my 46-year-old heart was going to explode right out of my chest! I was definitely beyond my heart rate limit for my age, but man, did I enjoy it!! What a rush! Much better than Prozac, thank you very much:))

Repeating older workouts is a lot of fun cuz ur trying to beat ur own time. i have been doing that with the 550 rep workout. i have done it four times already. the first time i did it on 11/15/09 my time was 48:37. On my latest try, it was 38:11 on 12/31/09 =D

More than ten minutes better! but i m gonna work on it more till i beat ur time (32:46)

OMG! I did this in 26:36. The hardest thing was the push-ups but I did them on my knees. I can’t believe it. I almost pasted out!

Do you have remedies for stretchmarks? I want to show off my six pack!

I am glad I found you on youtube. I will try some of these workouts starting tomorrow (I already went to gym today). You look awesome by the way and I love your accent.

[...] I let my stomach rest a bit I’ll be attempting the 500 rep work out courtesy of Zuzana. It will be my first work out with her guidance. It looks extremely intense, but I think I can do [...]

hello zuzana! love it and did it in 28 minutes. my firts time was better by one minute. it is great but my hamstring hurts with the turkish get up what is a good substitute. i did just squat to over head press ( 7 lb db)

you guys are so motivational. Thank you. This time my goal is to make it past the turkish get-ups and complete the workout. I also would like it if my thighs and behind didn’t hurt for a week afterword. i couldn’t sleep on my stomach because the sorness in my quads. better luck this time im hoping. Thanks again for all your hard work and dedication.

-David

I love your workouts… and when I feel unmotivated, i re-watch your workouts before i go to the gym. You are awesome!!!

Thanks for an awesome workout.
I finished in 31:30, but I did 30 of the 100 push-ups from my knees and didn’t use any weights in the Turkish get ups.
Happy New year,
Anna

I did’t manage to do this under 40 minutes. I also had to take short breaks during some of theese exersizes . I especially struggled with the Reptile exersize after the 50 pushups my arms were simply not co-operating.The Turkish getup is waaay harder than it looks you make it look too gracefull. But of course there is no debating that this is overall a great exersize session even if i felt like dying towards the end ! :)

Zuzana, your excercises are AWSOME!!!!!!! i love it!!!!

+ you`re awsome!!!

kisses

Hi Zuzana,

I have been following your blog for just a few weeks now, and trying some of your workouts in between my normal workout routine. It is difficult to start doing something new, because it affects your ability to gauge your level of fitness, which, when you do something familiar, is easier to compare. I normally focus on cardio and resistance training on separate, alternating workout sessions. (eg spinning+abs one day, 1 hour weights full body + light cardio another day etc)

I wanted to tell you I really enjoyed the 500-rep workout, though I’m proud to say that even though I was prepared for it to kill me, I actually got through it rather smoothly. I didn’t time myself, but it was about 30 mins by the clock, and certainly not more than that. I specifically enjoyed that the 10 exercises are all different, so you have the challenge of 50 reps without the boredom of doing the same string of exercises over and over in rounds.

Also, I am really looking forward to the 1 on 1 section, since I am traveling right now for a few months, and using your blog as my “trainer” while I don’t have my regular gym and classes to go to… so I’m glad you anticipated my needs and you might become my “personal trainer”!

Happy New Year, and thanks for the inspiration and guidance.

Yours,
Moulsari

PS: If you ever need a graphic designer (including web design) feel free to contact me! I have some suggestions for your website, that I’d rather not post in the comments. http://www.moulsari.com

I don’t think your self destructive, a bit on the torture side maybe. I beleive you challenge us beyond our norm to improve our health and it hurts a lot sometimes! So that’s not destructive at all. I enjoy it (the workouts and challenge, not the pain and soreness).

PS: What’s it like living in Malta? I love Italy and have wanted to go there let a lone live there for a long time. I remodeled my kitchen and dining room in a tuscany villa style because of how much I like Italy in the Mediterranean area. How blessed you are!

Hello :)
I did this workout in 33 mins, but unfortunately I wasn’t able to do Turkish Get-Ups and Split Push Ups :( I was too weak for that unfortunately :( But I did Prisoner Squats with a barbell (10kg) and Forward/Backward Lunge using a 3kg dumbells. I was shaking long after I completed the workout. But the burn was awesome :) Next time I’ll try to do all exercises.
Peace!

i wanted you to know that you are the best i have ever seen, i still cant beat your time, but i havent been doing your workouts long so mabe one day i will have the Good News. thanks zuzana

Hi Zuzana, I am from Mexico City, and I want to tell you that you are amazing and you have one of the most beautiful bodies of the universe!!. God Bless you and I desire that you can reach all your dreams!!

Ahoj,

pri Sit Ups a Side V-crunch mi křupe v zádech při každém pokládání se na zem. Nebolí to, ale asi to není úplně zdravé, ne? Soustředila jsem se na to, abych šla pěkně postupně a pomalu, valila páteř obratel po obratli, ale nepomohlo to. Pomohlo mi mít natažené nohy na zemi při Sit Ups a při Side V-crunch mít pokrčené nohy na zemi (pořád jsem byla přetočená v pase). Nevíš prosím, čím to může být a co s tím? :)

Jinak jsem to zmákla za necelých 35 minut, byla to fakt makačka. Díky :)

Martina

[...] I let my stomach rest a bit I’ll be attempting the 500 rep work out courtesy of Zuzana. It will be my first work out with her guidance. It looks extremely intense, but I think I can do [...]

Hello,
I had a week off training because of travelling with a group of friends and because of rain couldn’t even go for a jog. Today I started workout again and 500 workout really kicked my ass :))
I did let my self go in the past week, eating in restaurants relly left some marks on my belly :))
Not like you, your body is looking as great as allways :)
Looking forward for new features on your site!

Lots of love and all the best for the new year!!
Barbara

Zuzana, you are truly an inspiration to me! I have been working out for years now, weights, cardio, HIIT, but your workouts are by far the most challenging to me. I have learned so much from you and I want to thank you for sharing your knowledge.

You are in incredible shape and I know that diet is about 90% of it. I am well educated on clean eating so I just have some questions because to get to your physical state is No easy task!!! ( and yes I know Genetics also have a huge part in it) lol…..

How often do you weight train? are you lifting heavier with shorter reps or light with high reps? do you weight train on the same days at tabta or is that too much to do?

Do you recommend full body workouts as opposed to splitting 2 body parts per day plus cardio?

Do you do long standing cardio during the week in addition to your HIIT or tabata?

Thank you so much for your knowledge!!! I’m incredibly inspired and you push me to achieve my personal best!!

Adriana

I LOVE YOUR WEBSITE!!!!!!! :)

Hi Zuzana,
I was wondering, you mention alot about eating small, frequent meals. I generally eat 3 larger meals and maybe 2 snacks a day. Do you think I will still see results by doing your type of workouts and keeping with the way I eat? Or does your type of workout only work when eating like you do? I do eat mostly healthy, lowfat food. Also, I have shorter, more muscular legs and a slimmer upper body. My BIGGEST dislike about my body is that my thighs are so thick. Clothes always fit me too tight in the thighs and are bigger in my waist. How can I slim down my legs, but still keep them shapely?

I love your huge water bottle! But just in case your looking for a reusable water bottle thats over a liter, you should check out Kleen Kanteen water bottles, you can get them in fun colors too :).

Always,
Danielle

Ahoj Zuzka,
toto cvičenie vyzerá úžasne (a je aj poriadne namáhavé :-)).
Mám však tak stiahnuté šľachy, že pri drepoch sotva dosiahnem paralelu s podložkou a nie ako Ty až pod paralelu. Si skvelá!

Jarka

Hi Zuzana

Your site is fantastic.

Quick question Zuzana what do you have as a post workout meal, i’ve been having protien shakes but was wondering what you would recommend?

your routines are by far the best i’ve seen *_*

I actually got through all 500 reps…took about 48 min.

Two modifications: push ups on elevated surface and split push ups on ladder barrel (elevated to about hip height).

IF ANYONE CAN RECOMMEND ANY BOOKS, WEBSITES OR BLOGS THAT EXPLAIN THE BODYWEIGHT METHOD they find beneficial, I would be grateful!

Hi there,

Ok, so this workout was insane! Because 100 pushups were on the menu, I did 20 regular and the rest on my knees – and I still almost didn’t make it through the split push-ups! My arms were so tired at the end of the workout that I almost couldn’t complete the last exercise due to having speghetti arms, but I made it. My time was 39 minutes. Awesome workout!

Thanks!
Janice

Hi! I’m from Poland and I really love all workouts!
I hope that you’ll do some contest:)

Zuzana, when I tried this workout in November, I couldn’t even do it completely – had to leave out the turkish get-ups and the split push-ups because I got too exhausted and even did the normal push-ups on the knees.

Today – I completed the entire workout with all the exercises, did the normal push-ups “on the feet” and (only) the split push-ups on the knees.
The entire thing was so brutal, but I got it done in 28:32 and good form throughout all the reps.

It’s simply amazing how far you can push yourself if you just do it every day. Thanks again for another killer workout!

Happy New Year Zuzana & Frederick! I’m focused & ready to go. I believe my fittest, strongest & sexiest year will be 2010. I believe it more than ever thanks to you both.

I have 2 quick questions.

1. Small portions eaten 6 to 8 times a day is key, I know. What about raw veggies? Like salad greens, bell peppers, mushrooms, tomatoes, cucumbers etc. Is it ok to eat more of these types of foods in larger portions since they’re lower in calories & made up of mostly water?
In other words, does it matter what the small portions are made of?
2. What if, while working out, your muscles get fatigued quicker than your cardiovascular capacity? I find that I have the energy to do the workout cardiovascular wise but my muscles seem to build up lactic acid quickly in some of the exercises, and it slows me down. I either have to do less reps and go onto the next exercise to keep my heart rate up or slow way down, just so I can finish the reps. Any advice you can lend on either of my questions?

congratulations Zuzana! your workouts are very goods. I’ve discovered your website on the last saturday and what I saw was very brilliant. I’ve done just one workout till today because it left me very tired, but I did it all! can I ask you a thing? you workout alone, or you go at the gym too?
I’m sorry if my english is not good, I’m portuguese…

xoxo
Diana
keep on going!

Hi Zuzana,
i love your workouts.
I have 2 problem i hope you can help me.
1st i have a very flat butt and whatever i do i can not make it round and a better shape i am realy sick and tired of it.
2nd i can not do workout in my apartment and i have to go to gym but i don’t know how can i memorized all your workouts and i can’t go there everyday.
can you please help me with this questions?
Happy new year and wish you and Frederick all the best.

Hey! I am finally back in a place where they have internet connection!
Will try this one this afternoon, although I am so tempted to do the sexy monkey one first. LOVE your pants in that video by the way. As we are going to be in Houston for a few days, I went through the ” trouble” of finding a Lululemon store there. I am sooooo looking forward to spending my hard earned euros there! :-))

Greets from Sunny Costa Rica and now off to try this workout!

Are you sure you are eating enough? I know that under eating occurs all to often when women are trying to lose weight. May be you should try to get your calories up. Also not enough sleep and anxiety or stress are huge dizzy makers!

When I was a D I weight between 240 to 211 pounds, my lightest I have gotten down to was 137 pounds. I am at 145 pounds today and I am in an A cup. To tell you the truth, I have had both huge boobs and now little boobs, and I will take the little ones over the big ones any day. Clothing fits better and I think huge boobs make women look a lot larger than they really are. I would like them to firm up though. I’m not sure what my body fat percentage was but I am sure it was a lot. I was a very unhealthy large girl!

I did this workout in 33 minutes and 2 seconds. I was shaking when I finished and even after my cool down my legs were still shaking. I rate this workout a 5! It is so hard. The TGU’s kill me! They are brutal. My last time on December 20, 09 was 34 minutes 24 seconds.

Zuzana,
This workout rocks! I finished in 27:24 and im exhausted. This workout has diffinately revealed some areas i need to improve. Im looking forward to doing it again next year.

Thanks;
Matt

Hi Nadja W.
Congrats on the progress!

zuzana,

I was watching your 40 min workout videos. I thought there was a part 6. Could not find it anywhere on youtube. Can you point out to me please?

Thanks

ahoj Zuzanka, ja som Miška mam 16 rokov a som zo Slovenska natrafila som na tvoj blog cisto nahodne ked na stranke zena.sk boli rady a tvoje ukazkove video cvikov hned sa mi tvoj prizvuk zdal tak viac nas (domácky) :D nasledovne som si pozrela vsetky tvoje videa a mozem povedat ze ma naozaj nastartovali sa trosku zacat starat o seba pretoze fakt z tvojich videi ide velka motivacia su tam fakt uzasne cviky a ked som videla video kde si zelala vsetko dobre do tohto roku hned ma aj milo prekvapilo ze predcaj ma tvoj prizvuk neoklamal a si nasa blizka suseda z ceska :D tak drzim palce ja zacinam s tvojimi treningmi taktiez takze sa tesim nech sa ti dari papa :D

Hi Zuzana,

I discovered your website in late 2009 and I LOVE IT!!! One of my favourite things is that you routines are challenging yet short and require minimal equipment. I am 16 and am in yr 11 this year and with the extra time that i will have to dedicate to studies i thought that squeezing in exercise(which i really enjoy and never considered stopping!!!)may be more of a challange, however your routines are fantastic and i am looking forward to adding them into my exercise routine for a super fit 2010 :)

Thanks Hayley

ok, so here it goes! 26:42 (EVIL!!!!!) and was interrupted by room service to check whether we needed anything.

LOL needless to say that I wasn’t very amused!
done! I am going to look around the gym to see whether they have a spot where I could do my pull ups. Can you believe they have a gym that is so basic they do not even have a pull up bar?! sigh!

Just started my New Year’s Resolution. trying to keep up with your 500 rep workout…. iiiimpossible :) i cut it down to 250 and that works out pretty good for me. hate the gyms and equipment but your daily workouts are a great inspiration. the scenery is fantastic as it has been freezing here (12 degrees F) in the northeast (USA). i looooove bodyrock.tv. it makes my body ROCK! :)

First off, Happy New Year Zuzana and Fredrick!
You guys have made some great workout vids on this site and youtube. I’m sure you get lots of views and I think I know why! ;) Anyway, I have been using weights to exercise with for years, but these workouts have made me so much stronger. I still cannot do all of the exercises and reps that you list, but I am able to improvise and still get a great workout. Thanks again for all the inspiration and challenges.

Hi Zuzana,

Thank you for all the workouts and information you provide, I am now just waiting for that Apple Cinnamon Cake video I hope you make soon :), because it sound really good, and I look forward to all your new info and videos for the New Year :)

Thank you so much Rob

This workout was a serious challenge for me. The push ups were intense! I pushed through it all and at the end when i went to stop my timer i realized i hadn’t even pushed start! lol but it was somewhere in the 30-35 min mark. Either way i’m happy i did it and I look forward to another intense one like that. (i’ll re-do it soon though )
Thank you

Bonjour!
I did +/-30 min, but I didn’t complete the whole thing: I did 25 jump forward and only 15 split push ups, shame on me!
I will try to complete it next time.
:)

Great workout!
I’ve been practicing you trainings for 2 months now, of course I had to go back in your archive (here and on youtube).
I’m just not sure if I’m doin’ that Reptile right… Could you reffer me to a video or blog where you explained it? TNX!!!!
Keep rockin’ your body!!!

You are an inspiration to all women who like myself put in the effort to work hard & arnt afraid of putting in the effort to get the results !!!

Keep doing what your doing its brilliant !!

Lisa-Marie (UK)

Hi,

I watch your exercise videos everyday and I do them. You are a very beautiful gal.I like your exercises.I also want to know your diet. Please guide me about diet as well. Can you suggest different exercise for butt and thighs other than lunges. You are a great inspiration!!!!

Great 500 workout, made me resort to girl push-ups! Thx! Even better though…was able to do this workout at my house without equipment.

wow!
i’ve been following your workouts for about a month now (before that i was doing tae bo for 6 months) and this has been my most intense workout so far.
it took me 33:28 and it was the first time i did this workout, so i’m very proud of myself!!!

(c:

thanks to the 2 of you for your great work!

Killer workout!

I have just tried this work out and it is a killer. Those Turkish getups are very hard to do my tailbone started hurting after ten getups, I had to stop. I was only able to do 20 side situps on each side. You make it look so easy. I am trying to build my legs and butt area. Thank you.

Hello,
I completed this workout in 42 minutes. I had to stope a few times because my chocolate lab Tucker was with me outside and he kept barking. It was awesome!!!! I love being outdoors and this is half the fun. All the push ups were so hard. What a great combo of body exercies. Thankyou Zuzana.
Heidi

Thanks Zuzana, you are the best! :)

the push ups were hard but i managed to do the first set all the way through with out stopping the second set bot so much I had to stop at 25. I was wondering I have heard that sit ups arent really all that great for your abbs and they arent the fastest way to get a 6 pack do you know what is if all the abb things I have been taught arent?

Great one! But the rythm was quite hard to keep :D
I was able to achieve all reps except for the push ups, I’m dead after 10! what do you think I should do?
You’re really impresive!! I wonder how old you are because I’m only 20 and I hope I still have a few years to reach your level :p
Thanks for all your great videos and explanations!
:)

Yeah that is pretty much what I thought too :( i’m from Europe, we use metric here, but I guess I weight about 121 pounds now, and my size is europeian 70e cup, not sure about US sizing though, but i guess it’s dd cup there. I would not like it to shrink, and I want to do balley and stretching :) Maybe, maybe I can eat a lot of soybeans and soya products – they contain natural phitohormones similar to estrogen, maybe I can keep my bottom and breasts in curvy shape :) Thank you all for replying!

hi there… where do you get your workout clothes from? are they lululemon?

Hey Zuzana,

Brutal is a good word for it. I got into your site through needing some circuit trainng to go with my weight sessions. You’ve made a great site with loads of inspirational workouts.

Keep up the good work and I’ll keep trying to keep up.(32 mins for this one, checking I was doing correct form for some excercises).

Dave

Hey there Z,
What areas of the body are being targeted with the reptile exercice and the reversed plank knee tuck???
If i may add, I thik it would be great if you included the info of what is being targeted with each exercice on your videos. I realize you are trying to beat ur PB on each video so you cant really waste time explaining but it’d be great if it was included in the exercice information section on this site.
Thanks for all your vids, they’ve helped me soooo much :)

Zuzana!!!
Happy New Year!!!
You are the Fitness Icon! Your workouts are smart and just fabulous! Thank you!!!!!

HI zuzanaaa!
Thank you so much for comming back! i start this year with you! you are my hero! ;D
I love your workouts! I don’t tell you my records because they took me very much time. haha
but this year i gonna be in the best shape ever! Thank you!!

Love!
Nid

I did this workout in 34:32, beating my last time of 36:30. I think the pushups and the forward backward lunges were the hardest part. Also the forward jumps at the end were so hard because I was already exhausted I could only do three or four in a row!

Great workout Zuzana! I completed it in 32:01. My form suffered towards the end of all the last four exercises. I found the turkish get ups extremely tough and had to do the majority of split push ups on my knees. So plenty to work on.

Did this a few days ago. Took me 45 mins!! Although, my toddler was climbing on me. So I did all the push ups with a 24lbs kid on my back. Broke them up into groups ov 10 with about 5 second breaks between. Going to go again today with mo additional weight. :) I will do all sets with good form and try to get below 35mins this time. Thanks again for all the great workouts!!

hello:
your fitness and workout is great and beautiful i think that you can help me.
my age is 28 weight 220 pounds and hight is 5feet and 8 inches my stamena is too bad. i have to leave excersice after very short.
kindly guid me from begning.
thanks

How do I become a member?

Milá Zuzko,
tvé cvičení je hodně zajímavé a ráda bych nějaké Tvé DVD v češtině. Kam se mám obratit?
Taky jsi o svátcích přibrala :)) ?

Díky a mej se krásne. Jarka

Your dedication and effort shows in your physical beauty…awesome…

Thanks for the great information and the motivation!

Keep up the hard work.

;+)

Hi zuzanaI
I just finished this workout. It took me around 36 mins.
this was really tough, the pushups were really,really hard.
I was swearing towards the end of the workout. I will try it again in a few days.
thank you so much for the encouragement I am happy that I found this site, cause I can’t afford a gym anymore, amazing what one can do without equipment.

Cheers
Meckila

Jason-AZ That sounds like it was a pretty intense workout with a kid on your back! Extra points for you

:)
Dee

Whew, made it just under 30 mins, 29:58…. and yes I almost puked. These are great workouts, using them to do in my room on my off days from the gym. Thanks for the help.

Matt

Hi Joy,
The 1on1 membership area should be open this week – we are still working on it :)

Wow! You’re not wrong that this workout is BRUTAL! OMG! I did complete all sets but struggled with the split push ups so did modified push ups instead. And I am pretty strong with push ups too, so I was bitterly disappointed! Anyway, I completed this in 34 minutes and 17 seconds. This was my first attempt. The next time I hope I can complete the split push ups correctly!

Thanks for another great workout!

Dee (Australia)

Yay! Ended up doing the o face instead. One leg reptile burpees= tough.

Genius!!

Ahoj Jajo,

dvdcko bohuzel nemam. Myslim, ze trosicku jsem o svatcich pribrala, ale ted se zase snazim :)

Turkish Get Up – 50 reps …..so extremly boring… my god.

Hi Zuzana!
You look great. I am impressed with your figure. It motivates me. I have just discoverd this website and I am going to follow you. Could you also tell me what is your diet? I would be very pleased…thanks in advance and everything best

hi zuzana!
i’d like to say that this is an excellent workout! (more like torture)

the reptile push ups were my nightmare.
your abs and killer arms of yours are my inspiration. hahaha.

emily.

We did this at work and knocked it out in 34 mins, the only bad thing is halfway through I had legs and looked like a demented bamby on ice

Hi Z & F,

I did this one again this morning and beat my record, by quite a bit, last time I completed it in 29:15, this time it wa 27:27, go figure! It was a bit (very little bit) easier this time but I will still give it a difficulty of 5. The split push ups are brutal!

Best,

Ruth

wauw your workouts are great keep up the good work

my time was 29:33

Hi Zuzana, so this is the first workout of yours I have tried. I consider myself to be in pretty decent shape as I am in the military. I could not finish this workout :(

About half-way through the turkish get ups… I passed out >_<

I guess I will have to start with something a little easier. Also, do you have anything that may help strengthen back muscles and help rebuild a torn hamstring?

Hey Zuzana, Ive done 33 minutes here :) Later

All I have to say is Wow! I love your website, I’m starting back up in the gym and usually my boyfriend is the one to train me. Unfortunately he’s away for work and I feel alittle lost in the gym. I thought I would youtube some workouts and the most educating and helpful video was yours. I’m so happy you provide such great input on working out. It’s so important to me to know what I’m doing in the gym and now I feel like I do. Thank you so much and I hope you continue doing these videos. By the way you look great, can’t wait to get back in the gym!

Just curious…why did you not have your arm through the sleeve?

Love your workouts! Quite inspiring.

Great intense workout! It was tough, but I was able to complete it in a little under 37 minutes (I had to do girly push-ups!)

I just found your website last night and couldn’t wait to start your workouts, and some of your vegetarian recipes. Thanks for your inspiration Zuzana!

Thanks for this workout! I feel completely dead after it but I feel it works well. When the weather is bad like today there´s nothing better than yout workout!

THANK YOU FOR THE WORK OUT! I’m gonna start, your my inspiration! I didn’t think I would start working out, I thought about it for new years and didn’t do anything till I saw this website and how fit and sexi you are…I want to look like you one day! :) I’ll just keep following your work out routine starting today :)

Zuzana

I thought I was going to beat your time today, but the Turkish Get Ups kicked my butt!!! This is one of my favourite workouts because I travel for work & offen don’t have access to a gym.

Thanks for the workouts.

Hugs
Jamie

For me too the push ups were the hardest (they always are:(! and they’ve slowed me.I did this workout in 47min, it’s not very good time considering yours , but i feel like i’m doing good work, and that’s for me the most important:)))
Kisses, see ya

…and also Zuzana , keep up the GREAT WORK!wELL DONE GIRL!!!

My name is Katt ‘ve been practicing your technique that you put on the internet and I dropped 12kg but I parked and I like that you might set a routine based solely to eliminate the fat from the waist and put the abdomen, such as beginning and gradually increase to as reach the goal.

I am starting a new workout routine and happened to stumble upon yours. After reviewing, reading and watching much on this site, I realize how much you are changing peoples’ lives. Now you can add one more to that list. You are now my inspiration. Thank you for all your hard work.

Hi there. Just wanted to let you know how much your website has changed my life. I am a 3 time marathon runner and weight lifting enthusiast that has experienced serious injuries over the years. I shot up to 200 pounds due to depression (about not be able to workout) and lack of activity. Now I am back on track with a new outlook and a friend showed me your website. I am getting stronger and stronger and actually do your 500 rep workout back to back with you 600 rep workout! When I started I couldn’t even do 2 pushups and now I can do 30 without resting. Thanks so much!

Zuzana,
I have been hitting the gym hard for the past year and I realized I have been doing too much cardio and not enough muscle defining exercizes. You truly are an inspiration to me and you have a beautiful body. I really want to tone my muscles like yours, are these exersize routines mostly what you do everyday, or are you executing in alot more per day? I am just having trouble trying to figure out how much exercising I should do and when to stop per day. I am a 22 year old female. Thanks so much, I look forward to your response.

If you can email me that would be great. Also, are you selling any DVD’s at this time?

[...]  The details are posted here: http://www.bodyrock.tv/2010/01/04/we-are-back-with-the-500-rep-workout/ [...]

wow!!! ur reli an inspiration to me, thx! well im actually gunna take a break from studying and do this wrkout today!!! im pretty excited at the same time nervous! lol but thank yuu!!!!

Both my husband and I agree you’re pretty much a freak of nature!!!!lol.. And by that we mean you pretty much rock!

Thank you Zuzana!!! I loooove your workouts, I have been working out for years without seeing much results, it was only untill I found your webpage that I am actually getting the results I have always looked for,,, I was about to give up working out untill I found you….I can`t thank you enough… I wake up every morning looking forward to doing your workouts…I had never felt this enthusiastic about working out before… u r an angel!!!
Thank you!!
Gaby Ecuador.

how i can download your video to my computer???help me

Zuzana you rock. Nice workout and keep pushing those push ups. You are a very sweet person.

Hi Zuzana. I just want to know how many reps and sets are we supposed to do in this workout, or should we go straight through all 50 reps?

Hi Again Zuzana,

I’m so looking forward to your new website and video series coming soon.
Question: Is it okay to work on my abs every day? or five days? what do you recommend?

Thank you,
Alicia

Zuzana,

I LOVE this workout! Are you (or Freddy) a qualified personal trainer? You have SO MANY different (and diabolical) exercises.

Quick question about Turkish get-ups, is there a particular set of muscles they should be working? And is there a technique to it? They really get my heart rate going, but other than that I am not sure what they are supposed to accomplish.

Thanks so much.

I did this one in 36 mins and 25 seconds. It was my first time doing it, but I’m not going to lie, I am kind of upset that I did not beat your score ;-( For I also did not beat your score in the Hard Bodies Workout. Those are the only two exercises that I could not beat your score in. That’s ok though bc I know that I was pushing hard. The pushups were hard for me, I did as many as I could on my feet and then when I couldn’t take it anymore I switched to my knees. P.S. when are you going to start putting up workouts daily again? You’ve been slacking a little bit on even putting up the 3 for the week too. It took a week and a half almost to get the 6 workouts up (3 for buns and 3 for abs) ;-(

I am not slacking at all :) I do my workouts, but I always come back to the old routines which I don’t find important to show again. You guys can just find them in my Daily Workouts category and beat your old PB as well.

I did your warm up exercise early today and found that I had a lot of energy so I went ahead and did this work out.
My PB was 33:45. I really slacked a bit on the turkish get up and also the jumps, but I did well in the other exercises. This is a killer workout and it got rid of the cold weather blahs the I was suffering from.

Right now I am going back and forth with several of your workouts to get my form right, it’s like dancing you need to practice the moves to get it all right. I am enjoying my workouts so much more, than going to my old gym.

18:38 toughest one yet for me!!! dripping.

Zuzanna, thank you so much for making these videos! They have been a huge help to me!! I’ve lost six pounds already and feel more toned and a lot stronger.
I completed this exercise in 33 minutes and 10 seconds.
The pushups almost killed me, but I managed to make it through!
Thank you again!

Juhuu Zuzana i just did the 500 reps for the first time in 29 min 24 sec. awesome, and now its time to stretch out.
The time in Denmark is now 20:58pm, and yours shows 6 hours earlyer.
Love your style, it looks so easy but it isn’t.

Hi Z,

I did this one for the second time today, beating my old PB with a new time of 32:18. I think I got you by three seconds. ;-)

I’m working hard, but I still need some breaks! On some of the exercises I don’t manage to keep all 50 reps together in one long set. However, I use strict form and don’t do push-ups from the knees!

The 500 is really a killer, and it feels great! Thanks! :-D

Until tomorrow…

B.A.

Hi Z,
my result for this workour is 27 minutes and 25 seconds. The hardest part for me was turkish getups. I used 4 Kg weights and my shoulder are killing me now.

Dear Zuzana.

Not only its today i will beat my time from last week, but i also got my gymboss today.
And thanks to you and Frederick, i now cant wait to do my workout, i want to do it before anything else, and maybe thats why i want to do it twice a day, i am like a little kid in a candyshop, but instead of candy i ask for some kick ass workout – for some heavy sweat :).
WHAT HAVE YOU DONE TO ME. c¨,).

I did it, i beat my time from last week by 40 sec, in 28 min and 43:84 sec, with my new gymboss.
But i am more dissapointed than satisfired, but that i will change next week, course then i will do it in the morning.

My arms are now like jello!!! The hardest part for me is definatly all the arm and shoulder work.
I have started for the past 2 weeks doing your daily workouts and have noticed a huge difference in the tightness of my body. its just what I needed! I used to just run 2-4 miles a day and then do minor abs and legs, but doing high intensity and interval training is way better than I could have ever expected.
Thanks!!

Dear Zuzana,

Even though I am a beginner, I try this workout. As I am not strong, I only can make 30 rep of each exercise. It has been 2 weeks since I work out every 2 days.
As for the push up, I can only do them on my knees, I need to be stronger with my arms to do them correctly. But I am certain that I will be able to do them fully one day!

I just finished work out and I’m beat!

Thank you for your support through your workouts!

Kind regards,

hi Zuzana I have a guestion for you about the Forward/Backward Lunge

how do you count one rep?
when you lunge forward and backward does it count as one rep or as two rep?

hi – back and forth is 1 rep.

thanks Frederick

Dear Zuzana and Fredrick,

First, I would just like to say WOW!! Zuzana you are very beautiful and you have one of the sexiest body I have ever seen. I am sorry I have no comment for you Fredrick – I have not seen you. Anyways, thank you for putting this website together.

Second, I have been inspired to start working out again – thanks in part to your website. I started using your routines today; I did the 500 rep workout. This workout kick my a@$! It took 57 minutes and 6 seconds. I will continue to follow your daily workout routines and get better. Thank you again for this website.

Did this today great routine!… took me 29:49 the get ups reaaaally slowed me down (i just did get ups without any weight) and im proud i did all of the push ups without any modifications! wohooo

i think i did something wrong.. in the forward/backward lunge i counted as 2 reps .. forward 1 rep, backward 1 rep… ???

31:30 min of torture. Thanks guys a lot!

I was feeling pretty down today and is shows in my score today – I did this exercise and my time is 41’29. I was hoping that this workout will cheer me up but I still feel a bit down and thus pretty bad score does not help.
Last time I did it in 32’52″ so I am far from beating my PB even if I did some variations to make it more challenging:
I did the sit up with a 7.5kg sandbag, the lunges back and forth with a 33lb sandbag and the prisoner get up (instead of Turkish get up) with a 7.5kg sandbag. Besides I replaced the reversed plank knee tucks by one leg hanging raises (dip station) and the prisoner squats by twist jump squats. These modifications make the workout more challenging and longer but still I could have done much better :(
I hope tomorrow will be a better day for me…

I did it!!! I’ve managed to beat my PB by far!!! :D The last time I did it (March 20 last last year) my time was 48:21, and today I’ve finished it in INCREDIBLE 36:25!!! I’m so thrilled and proud of myself, cos now I know how much I have improved!! Yay!! :D

Done in 33:31 with knee push ups. I managed to do only 10 normal push ups. Thank you for this brutal wokout. See you tomorow!

Done in 33:31 with knee push ups. I managed to do only 10 normal push ups. Thank you for this brutal wokout. See you tomorow!

Oh boy, i’m sweating like a pig:)
27:30…i was furious before starting the workout and i think my anger pushed me on…:D

I choose this one for todays workout. 
I done it in 27:20 mins, and I beat my old score witch was 30:31. :) 
Happy with that, but I still have to do the push ups by my knees. 

I choose this one for todays workout. 
I done it in 27:20 mins, and I beat my old score witch was 30:31. :) 
Happy with that, but I still have to do the push ups by my knees. 

OMG! I did this one this morning and it was so mentally tough but I did it in 36:28. Not too bad and a burpee for Erin :) Have a great day everyone and see you tomorrow. Thank you always for giving us a kick in the butt :)

9/1/11:  I love these old workouts.  My time wasn’t what I hoped for, but now I have a time to beat for the next workout.  35:50.  Followed with 12 min interval skipping & a burpee for Erin.

Thanks!

I did it today with dumbell of 6kg for the get ups for more challenging, but it was killer !!! Without talking of the splits PU with triceps !! No more strength at the end !
My time is 24.05min with 6kg for turkish get ups.