BodyRock.TV

[...] This post was mentioned on Twitter by Zuzana Light, Tracy Holtzmann. Tracy Holtzmann said: RT @BodyRockTv: Here is your video workout for today – SEXY MONKEY http://bit.ly/4CW3hz [...]

I get excited over workout clothes too. :)

hello Zuzana, you do super workout for women end men !!!!! very cool ,it’s posibel to do one exercice video just for the armes, thanks

Hey Zuzana, how are you? Great work out.

I have a question about my dieting, when should I eat? Before or after my work outs? I work out twice a day, I run in the morning and then usually one cardio and one strenght (either upper or lower body) exercise from your videos. I tend to have about 4 to 5 small healthy meals throughout my day, what about the meals that are close to the time of my workouts, should they be way before so that I can rest and then do the work or after?

Thanks buddy

Wow. What great video quality, Frederick!! I especially liked the segment at the end featuring photographs of Zuzana. You guys are on top of your game in terms of marketing this site! You never cease to impress. I had a suggestion for a way you could market the “1on1 with Zuzana” area. But I think I’ll wait to see what you guys do. You two have such great vision and probably don’t need any advice from little ‘ole [female] me. ;) Peace

Awesome, can’t wait to do this tonight! Those pants look great! I just recently found a Lululemon store here in San Antonio and it was awesome. They were having a yoga class right in the middle of the store!

I have a quick question though…I forgot to bring my jump rope home with me for Winter break so would running be a good substitute for the jump rope parts in this workout? Or would something else be better? OR would jumping in place be the same/just as good as using a jump rope?

Thanks for any advice :)

Hi Zuzanna,
I found you on Youtube and I love your videos, especially the ones about nutrition with recipes. I like to watch you cook, it gives me ideas. I have been eating clean for a few weeks now and I am noticing some rapid changes in my physique. Because of you my sister and I are eating Salba! I look forward to getting inspired every day from your videos. I admire what you have been able to evolve your website into. I wish you a lot of success and happiness! Thank you!

Hi Nicole,

thank you :) jumping in place without the rope is fine. You can try some jumping jack too.

Hi Zuzanna,
I did this in 26 minutes. Not that great but I’m working on it. I had a couple questions. Will this workouts even though there is a lot of cardio stil help me gain strength or do i need to do weights also. Also, can I build big legs with these workouts?? Please answer if you can. I love your workouts but I am so weak still. Thanks you are awesome!!!!

Zuzana, are these the only workouts you do in a day or are you doing more workouts than you show?

I like these because the variety is great and you don’t tire of the same routine.

Thanks.
Mike

Zuzanna … You’re a machine sent from the future to whip us all into shape (& your husband a lucky man)
Great vid as always. Your tips on portion control have really made a difference to my shape I’ve always had a problem with hanging onto body fat (My gym card reads high muscle high fat lol) but my body fat percentage has dropped from 25% to around 17% so far aand still going.
Nice one Bodyrock.tv

hola zuzana

hello,

first of all, happy new year to both of you.
I did yesterdays workout today, and am feeling great and completely empty now.
Thanks again to share your workout routine, they are really challenging.

Hi guys!

This one looks good! I can’t wait for tomorrow… you know you’ve found something good when you can’t wait to wake up in the morning to work out!!! Thanks you two!!

Love your Lulus!

I’ll post my time tomorrow :)

Ruth

I just ordered my first pair of lululemon pants ;) Im REALLY excited for them to come in! I have the pink jump rope form lululemon and I really like it too.

Hi Zuzanna,
I’ve done weight training for several years now, but I’ve fallen in love with this style of short intensive training. Can I expect the same kind of results, or better ones? Have always relied exclusively on circuit training? Is there anyway to incorporate both into my scheduling without totally killing myself? I’d appreciate your advice.

Hi Zuzana!
I love your new crops!
I`m waiting for my tracker jacket and pants from Lulu..
So excited!! Ive got to much lulu stuff now… Just love it! `:-D
Can`t wait till summer.. It`s now -29c` here right now. Not the best temperature for working out outside. :-)
Thanks for another great workout.
Hugs from Hanne, Norway!
:-D

Hi, saw the workouts…it seems great…however, I couldn’t see any video…plz help

Ahoj Zuzko, opravdu sqvělé. Jinak všechno nejlepší do nového roku a jen tak dál.
Pavel

Hi Zuzana!

I really really love what you are doing. It makes me little sad, cause I can’t to some things at home. For example pull ups, cause there is just no alternative to a bar in my house. Even no place for a pull up bar or for rings.

I have a question for you. I want to know HOW MENY SIT UPS YOU CAN DO IN 1 MINUTE. In this sit up you have to block your legs against a wall or something, so you wouldn’t slip, bend your knees. Fingers have to be crosse behind head and elbows point in front. Elevate yourself, touch your knees with elbows and then back. Here is a link to pic of the sit up that I mean.

http://1.bp.blogspot.com/_F05sDQWqY2Y/R9hd6k1wGsI/AAAAAAAAAIw/2Wxqa0KOKw0/s320/Sit-Ups.jpg

I want to go to a police school and this kind of sit ups are in the physical test. 34 in 1 minute is minimum.

I really appriciate if you would do this test. :)

All the best,

Anneliis

Hi Zuzana
You are a wonderful woman and you changed my life

Love, from Hungary

hi Zuzanna. i love your workout pants in this video. do you remember what they were called as I’d like to look them up on the online store
thanks
anna

Hi!
I like your trainings very much when I know it only I make them.
Hi balázs from Hungary

Hello! Your website is sooo good! Thanks so much for sharing this with us all! I live in Australia…
Blessings…

i dont know how to thank you enough Zuzana. Your every day workouts are just great!

Hi Zuzana & Frederick!

So I just completed this one… I think it’s my favorite so far! My time was 16:35 mins and I swear I’m not cheating at all… I’m actually a sweaty mess, lol! The jump squats and the pull-ups were the hardest. But, check it out!, I did the pull-ups all unassisted! Just me and my back and biceps!!! And I only messed up 3 times with the jump rope… once was because I didn’t untangle it sufficiently.

Anyway, you know what, I’ve been paying for a personal trainer at my gym but I’m making such good progress with your workouts that I’m going to cancel my contract with them next month when it’s up.

Also, I looked for the LLL pants online, they didn’t have your exact ones but they do have one similar… I’m thinking I should go to their store, there’s one in downtown Seattle which is about 40 mins away from me, to try on sizes… but, you know, you should be a spokes-model for them, seriously… cuz if I buy one of their pants, tops, or whatever, it’s because you recommended them and they looked so cute on you!

Sorry for such a long post, I know you have to go through all of them… I can’t wait to see what’s in store for tomorrow!

Best,

Ruth :)

Wow, the jump rope is challenging!! I’m great for the first 50, then can’t sync my breath with my jumping. Took me 30 minutes and kicked butt! Thanks for the great challenge!

Lisa :)

“Jump Squats”…oohh it’s the hurdest one, my legs are crushed))))
great workout!

completed! thanks for great fun :) since today i will do your workout every day. that’s great think for a New Year, don’t You think? :)

Hey Zuzana^^
Yes. I have beat you 18.57min ya ya ya Im so happy:D

But in the other Workouts like 500 rep ore 600 rep I have no chanche:D Thank you Zuzana great Workout.

Hey Chris L,
I know how resourceful and innovative you are. I need your expertise. I want to build a pull up bar in my garage. I would appreciate any advice/suggestions you can provide.

The construction would be pretty simple. Currently, I have two hooks about 4.5 feet apart hanging from the ceiling in my garage. They are very strong and sturdy. I would like to purchase a “bar” that can rest on the hooks, essentially creating a pull up bar.

I heard from this website (http://www.brighthub.com/health/fitness/articles/34352.aspx ) that it is best to purchase a pipe that is threaded on both sides. I’d like to add joints to both sides of the pipe so that it doesn’t slip off the hooks. I’m not sure how much I weigh, probably 135 lbs. So, I need a pipe that can sustain that weight or more.

So here is my question: What type of pipe should I get? I really can’t afford to spend too much and am hoping that I can buy all the parts for under $15 [I have no idea if that's realistic] at Home Depot (or a similar store).

Thank you so much!
Peace.

Zuzanna, love love love your workouts. I am officially obsessed with your website! I am a gym rat and the bodyweight workouts are exactly what I have been looking for to revamp my cardio! I even ordered a gymboss timer! I incorporate your daily workout into my gym routine. I do your workout first and then my lifting routine. If I feel the need to, I do more cardio (running, etc.) after lifting. I also love that when I just don’t feel like going into the gym, I can do the workouts at home! Keep up the good work! You look fabulous! I do have one question for you though, did you get the base muscle you have from just bodyweight or did you just to lift heavy? You have great definition!

I did this workout in 20:46 the skipping was the hardest omg it put me in my place LOL.
Alice :)

Awesome!
Since 1 round took me 21min and 19sec with light headedness and a mineral taste in my mouth (could be just nasty warm water). I decided to stop there. I think i will stick with this workout until i can complete all three rounds successfully. Maybe i will see how much further i can get each time while timing myself for twenty minutes. Since i just started working out January 1 I figure “slow and steady wins the race”. I’m not going to give up. You both are a great inspiration to me. Thank you.

-David

I was all stoked to see this “little” workout today and went for my 45 minute hill run, mistakenly thinking it was only one round to complete on my return. Sadly, it dawned on me 6 minutes into this that there were 3 rounds, not just one. Very glad I did not realize this when I started cuz I doubt I would’ve tackled it. All those jump ropes OMG!! And the squat jumps were an evil afterthought…OWEEEE! Yup, another intense one!! 21:15

Hi there.

I just want to ask you something regarding fitness clothing.

Do you wear any underwear under those spandex?
Some people say that its better NOT to wear cotton underwear under spandex because most of the good quality tights (climacool adidas, nike dri-fit ) are made to keep moisture/sweat away. So wearing underwear makes you keep moisture/sweat which is bad.

Personally I avoid wearing underwear and I think it works better without. Its a bit weird feeling at the beginning but after you get used to it its feels great.

What is your suggestion?

Thank you.

Hey Z! Lookin’ good!

I can’t wait to try this workout tomorrow morning!

Those crops look like the Run: Empower Crop II. I’ve been eying them online for a while because I have the first version in black and love them! I wear them pretty much everyday. Just wondering, how much were the shipping charges to Malta?

Hi Ashley,
I think it was $8?

Hi Anna – Frederick here :) I’m not sure what Zuzana’s pants were called and we trashed the tags already :( I think someone else posted the name in the comments tho…

Hi Mike,
The videos that we post are the only workouts that we do for that day (thank God) :)

Great lighting,Frederick. Pictures are so vibrant you’ve made Zuzana more beautiful.(is that even possible,LOL.) I think the green foliage made her stand out more. The brown walls and grey floor alone are too plain in the videos. GOOD JOB,Frederick. Zuzana, love those pants. They look great on you.

Zuzana i have a question re. energy level. some days i can manage to do the workout without problems but some days (like today) i got so weak that i was gasping for air and was not able to finish the 3 rounds ..am just wondering is there something that i am missing in my diet ?

love you workout { tip for my tomy }

Hi Zuzanka:)

I just have a quick question for you regarding pull ups:) I am an absolute beginner and I am not able to do even a single one:( However, I remember one of your workouts from November I think, where you suggested a method of training these.. I just can not find the workout now and wanted to ask you for an advice how to learn doing these at all:)Please:)

Anyway, thanks for all the priceless inspiration for the workouts:)I could never ever possibly imagine bodyweight training can be so painful and effective:)

Si proste uzasna Zuzi:) Len tak dalej:)Sirim tvoje osvetu kade chodim:)x

Thank you and all the best:)

Wow!!! There sure is a big difference in looks between the workout clothes that Zuzana is wearing ,and the clothes that they are advertising on the Lululamon site. Are you sure those are the same clothes that they are advertising on the Lululamon site?
The models that they have on their site are pathetic,,,That is of course because I am comparing them to Zuzana.

I think some pics of Zuzana wearing some of their clothing should be sent to Lululamon, to show them what their clothing line looks like on some one that is really fit….
Just a thought,,,

hey i jst want to say well done.You look fab and loads o people i know love your site.

Hey Zuzanna,

I bought some really great pants by Kelly Nishimoto…very comfortable, very cute… you should check out her website. Keep up the great workouts!

Hi Silvia:
Zuzana goes through the pull ups issue at the end of the, “Drag me to hell” workout here
http://www.bodyrock.tv/2009/11/11/drag-me-to-hell-workout/

Hope that helps :)

So, from now on, can we say that Zuzana’s nickname is “Sexy Monkey”? =)

Hi Zuzana!
My husband and I did this workout together (sharing the rope) and it took us roughly 26 minutes. That includes checking on our 4 year old who was watching a movie! :)
Great workout! Keep them coming!

Marsha

Hi Zuzana!

I finished this workout in 19:31! Wew! Wew! Wew!
I had to do the pullups with a chair, but thanks to you I’m getting stronger! High five Zuzana!

Audra

Hi Silvia, I’m not Zuzana or Frederick, but I can suggest something to help. Search “doorway pullup bar” or “beginner pullups” on youtube. There’s a lady named Danielle who provides some good tips on getting started with pull ups.

Wow, I’m kinda surprised. I mean she has the kind of fitness that you might get/keep if you workout for twice as long! I guess the other part is maintaining a healthy diet.

25 minutes! Aaaand I had to run to and from the garage to do the hanging knee raises and pull ups. I’ll feel grrrrreat!1

Zuzana, may I ask how tall you are? And any suggestions for alternative squats? My knee is sort of bad and I would like to be a bit carefull on it until I can fully do a squat.

Also, I build muscle easily (but I PROMISE I don’t take pills – that’s a NO NO in my book), so will squats beef up my legs or in another way, make them larger if I do them everyday?
Thank you,
Y.

I love the new outfit and you look absolutely stunning in it!! I have promised myself a pair of those pants when my stomach looks just like yours :) At the rate I am going that should be by the end of January! Your workouts –in little more than a month–really do the job and have made visible changes, even though I am a few decades past my 20s. Never give up!! Thank you for the daily inspiration and challenge. I was able to surf in really challenging conditions today..very big 12 foot faces on a shortboard. I was so stoked!! I was the only woman out and I know your workouts give me the extra strength and confidence to charge and go for it. THANK YOU!!

Oh my. I managed to do it in 28 minutes because of how many breaks I had to take.

I was routinely beating Z’s times about a month ago but because I have been so busy and traveling I fell out of the routine and this is my first day back exercising.

It goes to show me how it pays to keep in shape, because of how extremely easy it is to get out of it.

It is so hard to stay motivated during the winter in the dark north! I’m sooo tired :’(

[...] See more here: Sexy Monkey Is Back with a New Workout | Fitness Advice, Workout … [...]

You shouldn’t have to “shop online” for lululemon pants, or wait for them to come in the mail for that matter. They should be paying you and give you a whole closet full of workout clothes! :)

HI Geodfried,

Thanks a lot for the link:)I knew it was this one, I was just searching for the explanation in Zuzana´s comment below the video, but bever actually watched the video to see if its not there:)

Thanks a lot:) Hope you have a great day:)

Hey Mike,

thanks for your reply:)I managed to find the tips from Zuzana, but I checked out Danielle too:)She´s also got pretty good tips:)Well, let´s see which one works the best:) x

Thanks a enjoy your day!:) x

Hi Bade,

I’m not sure you need to use a piece of pipe, but as you asked for it here is one solution using pipe…

First, you should make sure that each hook will hold safely your body weight. You can hang a bunch of weights from each or use a towel to hang from each. Second, make sure of the exact distance between the outside edges of the two hooks. You can use either Black Pipe or Galvanized Pipe and I would think 1/2 inch diameter would hold your weight plus enough margin to be safe…but if you can afford it use 1 inch. 1 inch would provide a better gripping surface, but costs more. At about 4.5 feet you will need to have it cut to the right length allowing for the threads and have them of course cut the thread.. So let us say the hooks are exactly 4 feet 6 inches apart (outside to outside) then you would have them (the Home Depot folks) cut a piece that is 4 feet and 6.5 inches which will allow for the pipe flanges* on the ends to press against the hooks and hold the pipe in place. I suggest you also tie the pipe to the hooks so it doesn’t “jump” out of them while you swing around. You want a fitting that will block passage of the pipe completely and I would think a floor flange is the ticket. Look in my link for and example of a piece of pipe attached to a flange.

Okay another solution…

You could also use a large piece of round dowel cut to length and use hose clamps or wire or something similar to stop the dowel form leaving the hooks. This would be cheaper than the pipe. I use a piece of 1.25 inch dowel for my pull up bar (which I bought at Goodwill a year or so ago). A picture of it is on the link as well.

I hope this helps,
–Chris

Morning F&Z,

Got to echo what some of the others have said. I was totally unaware that we had a Lulumon store at the local mall. Years of fitness, yoga, hiking, weights and didn’t even notice it till Z spoke. They actually had some decent mens stuff in there as well.

Keep up the various Monkey routines, I love em.

I believe Zuzana has the best fitness body I have ever seen… I’ve been in the industry for over 20 years and wish I looked as good as her. I guess I need to move to Europe first! I am from California and it’s hard to find people as fit as you Zuzana… you are the perfect client and trainer/model. You have a wonderful future ahead of you!

Roy

I finished your workout in 15:44.. I adjusted it thought. Did assisted pull ups and 10 push ups and 10 knee raises instead of the 5.

Hi Zuzana and Frederick!

I got home from work last night and crushed this tough workout in 17 minutes, 33 seconds. I gotta tell you that toward the end those jump squats were killing me! I’ve got to lose more weight;), and thanks so much for helping me do it in so little time:) Could either of you guys recommend a good workout apparel company for men? Does Lululemon make stuff for guys?

Hi Guys!!
Bravissimo… I run a martial school since years and have grown tired of always the same routines. Your ideas are great and very inspirational. Gonna steal some of your quick workouts as warm-up in the future. It’s perfect for us…quick and dynamic!!!
Godfrey in Taiwan

Love the skipping
Pull ups are still impossible for me so I am using the assisted pull up machine at the gym
Finished in 22.01

hello! I was able to complete this workout in 19min and 33 sec. no that hard at all but it was a nice for an easy day.

I thought it was a pretty hard work out. I finished in 20 minutes and 58 seconds. I’ll beat you next time! LOL! I think I have been doing to much jumping, my akiles tendon hurts a bit. I may have to take it easy tomorrow, I don’t want to though.

Love the push-ups with the feet on the wall! I have my more advanced clients do them also. I think they may be doing them tomorrow. Great work out.

Zuzana is 53 kg and 164cm if I remember correctly, Which converts to 5 foot four and 116 pounds.
“)

Hi Zuzana and Everyone,

I did this workout today…time…00:22:38…but I did 6 knee raises, 6 elevated push ups (feet at 36″ AKA 91.4 cm)and 25 jump squats each time. A very sweaty workout, monkey girl!

I know there are moves named Ape and Chimpanzee…I wonder if there isn’t a Monkey or maybe we should create one.

–Chris

Show off!

hey i finished in 17:33 time. i didnt let myself rest in between at all. Anyway i was wondering what country r u guys in right now? im in nyc so im wondering the time difference
thanx:)

Hey Nick,

Yea Lulumon does do stuff for guys. Not bad stuff. When I get as ripped as Z I might actually get me an outfit.

Thank you. Jeez…I assumed she was like 5’6!!! She appears soo tall.

You are such an inspiration! because of you Zuzana i have purchased gymnastic rings, 2 10pound club bells, a gymboss, new exercise clothes and bookmarked all you workouts! i am so modivated to have a body as good as yours!!

Thanks ES! We hope to get that ripped sooner than later, I’m sure:)

Zuzana, great video! I love your workouts! Even when I am doing another workout (usually pilates), your voice in the back of my head is very motivating :)

My one problem is I have huge difficulties when I attempt to skip. For every time the rope goes around, I have to hop over it and do another little hop to keep pace. I think my arms are making circles that are too big. When I try to correct this, I end up stomping and look like a total nutcase.

Any ideas on how I can become a better skipper?

Sam

Hi, I did this workout in 22 minutes which makes me realise what poor condition I am in. Nevertheless, I keep on trying hard :)
Have a nice weekend! :*

Did this workout in 25 minutes. It was so much fun and really worked up a sweat. I loved doing the elevated push-ups on the wall a completley different feel and all the jump roping.
Heidi

Did your workout in 17:12, I like these short works outs, I find that just pushing through doing it fast as possible while keep my form correct does more for me then an hour in a gym. Keep up the good work.

I am exhausted.

Thanks.

My breakfast is my biggest meal of the day.
I enjoy my breakfast.

I have heard breakfast should be your main meal of the day.

Since I have started with breakfast as my main meal of the day I feel I have more energy.

What do you think Zuzana???

Hi Frederick and Zuzana,

I’ve been meaning to ask what’s the new brand of jump rope and is it better than the one that broke?

–Chris

Hi Chris L,
It is a Nike rope and so far so good :)

Hi Zuzana & Freddie!

Hope you don’t mind me calling you Freddie, it’s easier to type, lol. I did this routine again this morning and I couldn’t believe it but I beat my record from a few days ago by almost a minute! My time, this time, was 15:37. My time last time was 16:35. The one difference was that I assisted my pullups this time but did the wide grip ones instead of narrow, more bi-cept driven, pullups.

Anyway, I’m dripping sweat now, lol.

Thanks guys!

Ruth

Hi Frederick,

Thanks! Another question…do you like being called Frederick or Fred?

–Chris

Hi I prefer Frederick, but Freddie happens sooner or later…

WHO CARES, SHE LOOKS INCREDIBLE. DEAR GOD!

I have never seen anyone ANYwhere with a stomach so tight and well-defined !! Your videos are an inspiration and I’m glad I found you. I’m hooked :) Thank you !!

Zuzana, an awesome workout! Enjoyed it as always (my time was 19.35).
The new pants are terrific, love the combination of colors, and the way they sit on you! :))

Frederick, great ending of the video with the snapshots of Zuzana!

Didn’t follow the workouts after the New Year’s for several days, as I went skiing. It was ski running and every day I ran about 9 kms. I considered it my daily workout :))

Have a great week!

Hey Zuzana,

Wow Sexy Monkey is ace, it was a nice alternative to some of the more press-up heavy routines and if anything I found this easier. Still super-sweat-inducing though.

Did it in 20mins 30seconds, mainly down to my amazing inability to skip :)

Another great workout, Thank you!

Hi Zuzanna, i am new to this web site, and i was just wondering is it really possible to just exercise for less than half and hour a day and have a body fit like you??because i know a few people who exercises around three times a day and they dont have definition in their body like you..can you help me understand why is this so??

Hi Zuzana,

This time I finished this workout in 17:37!
I beat my old time from just 5 days ago by 1:54sec. Nice!
I think this is my favorite workout by far because the amount of time it takes and the overall total body burn.

Thanks again Zuzana,
Audra

That sure was a lot of skipping. My wife and I just completed the routine, 16:20 for me, 20:15 for her. I however did 10 knee raises, 10 elevated push ups, and 10 pull-ups. My wife’s pull-ups were assisted.

Hi Zuzana,
I’m a cyclist living in Norway, trying to do as much and varied general workout and cardio training as possible now during off-season. You’ve made me realize the importance of variation in training, and I love your inspirational work-out videos!

One question:
I normally do my crunches before I go on to my back exercises, e.g. 3×25 situps, then 3×15 back lifts etc. – Why do you choose to do your sets of different movements one after the other, and then repeat the series, instead of completing one type of excercises before switching to the next?

All the best!!

Hi BAde,

So did you make a bar and did anything I wrote help?

I was thinking that you could just buy a shower curtain rod and use that. You could test any rod for it’s suitability to support your bodyweight by just placing two thick books (or boards, bricks that sort of thing) on the floor about the distance between the hooks then placing the rod on those points of elevation and stepping in the middle of the rod. If it bends to much you would look for something stronger. So you see a broom or mop handle might be perfect and just be hanging around the house. Also two short pieces of rope could work to hold the rod to the hooks (tonight I will add an image of that method of attachment to my Flickr link).

Anyway let me know what you did. If you need more help we could arrange to communicate via email off the list thru the Bodyrock.tv team passing my email address off to you.

–Chris

Great question, Chris! What about Zuzana? Do you prefer to be called “Zuzana” or are you open to nicknames and shortened versions of your name?

Hi Chris,
Sorry for the delayed response. You and your ideas are brilliant!!

I love the dowel/mop handle idea and it will be the one I pursue. I am concerned about which method will be ideal to secure the dowel to the hooks. I took note of a couple of your suggestions: (1) hose clamps (2) wire/string. I’m not sure if hose clamps would work because of the perpendicular juxtaposition of the dowel to the hooks. But perhaps wire and/or string. Can you elaborate on the type of wire and how I should tie it?

Also, I would like to take you up on your offer to communicate via email. I haven’t gone to the hardware store yet, so I imagine I will have more questions. Lastly, I followed your advice and tested each hook by hanging from it with a towel and lifting myself. Both hooks are extremely sturdy. Thanks, Chris! I appreciate you. Peace

HI BADE,

I never had a nickname. I am always the one who gives nicknames to others :)

Hi Bade,

You could use very light weight wire or heavy string and make a Square Lashing using the dowel and hooks. String would probably work fine and not damage any coating on the hooks. Just make sure it’s tight around both the wood and the hook on each end.

To make a Square Latching you first attach the string with a Clove Hitch (shown here: http://www.grayling-area.com/troop979/fun%20page_files/image003.gif) then loop the string around the two objects as shown here: http://www.youtube.com/watch?v=pmQNoDuTfVc

–Chris

Gave this workout a second try after a 50 minute hill run and improved by 2-1/4 minutes to 18:59, entirely because my jump roping skills are -slowly- improving! Still going through multiple fumbles every jump session with my leather jump rope. I may have to try a different kind/length to see if it’s me or the rope. I liked trying to really jump up hard on the squats(I am no Michael Jordan); it actually seemed easier, like it gave my legs more rest time in the air. I think I am delusional.
And, I have to report that after exactly 2 months of adding your miniworkouts to my other activities not only do I see a noticeable difference in tone, but other people are noticing, too. And I feel stronger for sure! And my other activities are improving more than they have in months. ALL GOOD! Thank you and please keep ‘em coming!

And I forgot to add that it was only eight days ago that I last tried this. Now that’s fast improvement! :))

hi.i am irani.very like bodebelding.ok
you are very beutiful.i love you.byyyyyyyyyyy

I just did this wourkout, in 14minutes and 10 seconds.

Im full of energie today!! :)

Thanks a lot for sharing your brilliant wourkouts and ideas with us

from canada Québec:)

Hey Zuzana,

This is the 3rd time for this workout and completed it in 16:20. I beat my original time by about 3min from two weeks ago. Not bad, huh? It’s still my favorite session by far.

Thanx,
Audra

I am glad to see you doing full body workouts for women because most women don’t do any kind of weight resistance and they need that for their bone density. You are one strong woman. Great workout routines.

I have always worked out my whole life until I was injured a year ago with a broken thumb and now my knee. Do you have any suggestions on workouts for the leg and butt that will not do more damage to my knee? I am so depressed when I can’t work out. You have inspired me to get back at it no matter what! You look great! Thanks for doing what you do It has helped me to overcome huge obstacles.

Hey! Finished this one today in 17:46 for 3 rounds…only modifying to add 10 push ups instead of 5 and 10 hanging leg lifts instead of 5. So happy! I’m getting faster with the jump rope and almost able to get to 100 without stopping!!!
Kitty

I did this workout a while ago and i did it today and i beat my score by nearly 3 minutes what an acomplishment
Thanks
:)

13:03 No rest, doing full pikes (raising stright legs to your hands while haning) instead of knee raises.

I just love your top. Could you tell me what brand it is?

Hi Zuzana,

This is my 4th time doing this workout and I beat my recent time by 2 minutes & 19 seconds & now have a new PB 14:01. I feel like I’m breaking all kinds of records this week.

Thanks Zuzana ;)

Hi Zuzana,

Hum…okay Skipper or should we call you Sexy Monkey? 8-)

–Chris

I was feeling so pleased with myself at 18:02:13, but so many of you have such faster times! I’m going to have to push myself a lot harder next time. This one I was just sort of cruising.

I need to make a confession: I ate chocolate every day for the last 3 days! What’s my problem? I am giving this chocolate bar away. I’m supposed to be on the beach soon – I want to be happy with my belly! After Easter, I need to start a new 30-day challenge for sure. I think I get really happy with the way I look and then I get complacent.

Thanks for another great workout – I think I must have missed this one the first time around, which is odd. I thought I’d done them all.

Loved this one! 15:01

:)

hey Zuzana just wondering why dont u get into modeling or u will do great at

This was my first attempt and I did it in 34:30. I have to improve on my pull-ups!

Just did this workout. It’s way harder than it looks on paper! I improved my time though. Fumbled more with skipping at the end, the more fatigued I became. Need to work on that…
 Last   5 July 2010 = 16:15:33
Today 7 July 2011 = 14:46:33
I think I’ll revisit this workout next month. 
Thanks again!

I just revisited this workout.

My time today was 14:11:83
I improved on my skipping, less fumbling and I focused on picking up the pace.
Great workout.  I love the elevated push ups.  They are super hard but I can feel muscles working that rarely get targeted.

Thinking about putting some elevated push ups into my schedule once a week.

thanks again!

Lots of house cleaning as warm up today.

Not sure which workout was on the schedule today so I just picked this one.

Did this workout in 14:43:33.  A little slower than last time…I kept tripping over my jump rope. I was much less coordinated today because I didn’t get a full 8 hours sleep, I was up from 2-3:45am with one of my kids.

Still love the ‘feet elevated push ups’ as before. Feet up on the wall. Also, did hanging knee raises with straight legs.  

Cooled down with 10x stairs.
Standing postures + first 4 seated postures from the Ashtanga primary series.  No vinyasa.

Thanks again!

hi guys

did this one ysterday, but forgot to post my score here!  I finished two rounds but ran out of time for more.  good challenge!  did 2 rounds – 14min 23 sec

and one awesome burpee for erin!