Hi everyone,
We are back after a short break and ready to rock in 2010! I think that the 500 rep workout is a pretty good start especially if you manage to beat your old personal best from 2009. I did it! :) my old PB for this workout was 35minutes and 55 seconds. Today I completed this torture in 32 minutes and 21 seconds. What is the most challenging exercise from this routine for you? For me it was the push ups.
By the way we are still working on the 1 on 1 with Zuzana premium area and today we shot my new warm up routine that you will be able to follow rep by rep. I started to do this new warm up just before Christmas because as the holidays rolled around I really had to find a way to push myself just to start my workouts. This warm up helps to get me excited and primed up to start the working out – it’s like a meditation and warm up all in one.
There is also one more thing that we have been working on for a while. I am very excited about it, but I can’t really tell you what is it, because it would ruin the surprise. All I can tell you is that we are going to launch a new website with a new video series, and I am sure that you will enjoy it :) This new thing should start sometime this month.
Enjoy today’s workout!
Zuzana
There are 10 exercises and you will do 50 reps for each of them. Try to push hard through the workout and remember that the more energy you put into your workout, the better and faster the results you can expect. Don’t forget to stretch after your training, because it makes a huge difference. You will feel so much better and you will notice a difference in your next workout. If you incorporate regular stretching into your exercise program, you will achieve your goals so much faster.
1. Prisoner Squats – 50 reps
2. Sit Ups – 50 reps
3. Forward/Backward Lunge – 50 reps (25 on each leg)
4. Push Ups – 50 reps
5. Reptile – 50 reps (switching legs)
6. Turkish Get Up – 50 reps
7. Side V-crunch – 50 reps (25 on each side)
8. Split Push Ups – 50 reps ( switching from wide stance push up to close stance push up)
9. Jump Forward And Two Jumps Back – 50 reps
10. Reversed Plank Knee Tucks – 50 reps (switching legs)
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!
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.
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!
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!
Hi BADE,
that’s funny, I didn’t know that you were female the entire time you have been writing your comments :)
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.
You are welcome BADE :)
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
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!
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!
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.
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