BodyRock.TV

I don’t think it’s being selfish or vain at all! When I started following your site my kids (ages 2,4, and 5) saw me working out and began to mimic what they saw. My two year old pretends to do squats! My 5 year old WANTS to exercise. She actually asked for a kettlebell for Christmas :) ( we saw 1 lb. kbs at Sears one day).

I encourage them to stay active and eat healthy now, so that it comes naturally to them as they get older.

Of course, I’m not teaching them that size 2 is best, or that they can’t have an occasional bowl of ice cream. It’s about balance and learning to live a healthy lifestyle.

LOVE your workout outfit today, Zuzana! You look great! And Frederick, the quality of the photos is exceptional. I have a technical problem though. Today, this workout did not update via my RSS feed. Any idea what’s going on with that? As always, thanks and PEACE!

Hi, to respond to the comment, I think that a lot of people are jealous. They don’t have the courage to workout and instead of making effort on doing good things for their health, they’re trying to make other people going lazy like them so they can accept themselves.

Just one point I read a lot of time that it’s not good for kids to do weight workout like bodybuilding. It is not good for the growth. Am I wrong ? In other cases, continue to have fun with your kids.

Ziker

Zuzana, you are clearly in love with your new pants! and why wouldn’t you? :-) I like the details on the knees! so cute!

Anyway, on to the topic: people being nasty about a mother teaching her daughters to exercise, to be strong, enjoy the outdoors.

Seriously, what a terrible mother she might be. I mean, how awful must you be that you want to bring up strong women, healthy women who have a much lower chance of becoming diabetic, having heart trouble, or living a life miserable, yo-yo dieting or whatever nastiness associated with being overweight.

People must get over themselves! this makes me so mad. It is like people who are more than happy to be around you when you are stuffing your face, drinking too much without a care in the world for your health. As soon as you decide that you want to change your life and start making healthy choices pretty soon they will start: oh, you arent fun anymore (really, being fun is established by the amount of cake I eat?) OR, you shouldn’t lose more weight, you will end up looking like Arnold Schwarzenegger. As if one could “accidentally” get that muscular, never mind women do not have the hormones to develop such muscles.

Is this woman forcing these kids to do anything they don’t want? is she putting their lives/bodies at risk? No… so what’s the deal?

As for the “vanity” aspect. Seriously, how much money is spent every year by women who want to attack their cellulite by buying bogus creams? how many “figure correcting” bathing suits are sold each year cos people want to look good at the beach? the list of body enhancement gadgets are endless, isn’t it all a bit of vanity? is vanity really such an issue (I am not advocating narcism here. I am saying that healthy vanity, love for oneself is essential). Heck we might as well stop wearing make-up right?!!!

I say, power to this woman! Raise women who are strong, fit, comfortable with themselves so that they will never have to compromise their integrity.

There, I have said it! And now off to cool my head.

It may be helpful to know that the criticism this lady and others receive may be a clash of cultures, where those doing the criticizing hold a different set of values and beliefs about fitness from the mom.

I recommend objectively looking at who is doing the criticizing. If this person is unfit and has unhealthy lifestyle patterns, they have neither the knowledge, skill or ability of offer anything in the situation. If they are equally dedicated to good health and well being, they may be observing some potentially well intention yet harmful messages with regards to exercise and diet, which young girls are particularly susceptible to.

Likely, this lady is a positive role model for her girls. I have had clients who have put their workouts before time with their kids, even when the kids were sick! This does not seem to be the case. Personally, I hope this lady and others find the tenacity to withstand petty judgments. I can relate as a single mom how important time with one’s girls is. I also wish my own mother had been active. I did not learn about the necessity of an active lifestyle until in my 30′s, and that was after losing my mom, aged 47.

May we all take this lady’s lead and inspire and facilitate the young people in our lives being the healthiest and happiest they can be.

I really don’t understand people’s attitudes today. As a child I was ALWAYS outdoors. My parents were very active, playing squash, tennis, basketball, field hockey, running etc, and I followed suit. I was NEVER forced to take part, I enjoyed it! And I certainly miss it now. Shift work (12 hour shifts) takes it out of me, I simply don’t have time for team sports. So your workouts are my outlet.

I would HATE to have any child of mine sit in front of the TV or computer for hours, eating chips and other junk food.

Get out there and enjoy life! Who cares what the lazy others think!

I think it’s a great lesson she is teaching her children. Kids are a product of their environment and teaching good health and appreciation for physical fitness is nothing to be ashamed of. Kudos to her for conditioning her children to want to be healthy, unlike most of American children.

Unfortunately the world is always going to have those positives and negatives impact. But I like to thank those negative people to inspire me to prove them wrong and challenged them. In reality, it’s all about your perspective. :-)

Thank you so much for your workouts. They are precisely what I needed to start the new year off healthy and happy! Keep it up and I will continue trying to keep up with you! :)

Chelsea

I think that mom is doing just the right thing. I used to wake up before my kids got up so I could work out…now that they’re older I want them to see me working hard and eating right so I can be a good example.

Zuzana – I just started your workouts this week, starting with Drag Me to Hell and Metabolic Inferno and I’m so sore, but I love it!!!! I’ll be tackling this Beat the Meat Suit workout tomorrow morning. Thanks for the great website!!

So I completed this workout in exactly 12 minutes. I started well, but towards the end my form was lacking! I know now to concentrate on good form firstly then on time.

I’m still catching my breath, but am feeling pretty good! You posted this workout just in time for me as I was deciding which workout to do today! I missed yesterdays but did another instead!

Cheers and keep up the great work guys!

Dee (from Australia)

Ziker, you are wrong.

Many medical professionals and parents have an irrational view of weightlifting or strength training. On page 312 of the 2nd Edition of Mark Rippetoe’s excellent book (see all the positive reviews on Amazon.com), “Starting Strength,” he states, “The most intensely lame argument of all is that weight training stunts a kid’s growth. But hauling hay does not? Such nonsense is not really worthy of response.”

He goes on to show research confirming that weightlifting is far safer for children than other popular sports for which professionals and parents have no problem letting their children participate in:

Sport or Training Activity | Injury Rate (per 100 participation hours)
Soccer | 6.2
Rugby | 1.92
Basketball | 1.03
Track and field | 0.57
Football (American) | 0.1
Badminton | 0.05
Gymnastics | 0.044
Weight Training | 0.0012
Powerlifting (competitive) | 0.0008
Weightlifting (competitive) | 0.0006
Volleyball | 0.0004

Source: Hamill, B. “Relative Safety of Weightlifting and Weight Training”, Journal of Strength and Conditioning Research, 8(1):53 – 57, 1994.

whew…10:04:8>…dripping w sweat…thx girl!

i say the earlier the better!!! if they learn to be healthy and active young, then there is better chance they will continue as they grow. I only wish my parents had been more active with me. But it is good to let children be children, and by that I mean don’t overdue it with them. anywho, thanks for another great workout. I did it in 10 minutes and 58 seconds, i was greatly surprised!!!

i say the earlier the better!!! if they learn to be healthy and active young, then there is better chance they will continue as they grow. I only wish my parents had been more active with me. But it is good to let children be children, and by that I mean don’t overdue it with them.

I did this workout in 10 min 58 sec. I was greatly surprised!! I hope you can answer my questions when you have a chance. I know you are busy. I was just wondering if i can build big legs and strength with these workouts. Also, is there a need to do more workouts when the workouts are so short such as this one? thanks so much Zuzanna!!!

I believe that the ill feelings that the woman in question mentions are those expressed by people thinking that exercising means being a slave to the ideal that human beings – and women in particular – have to be attractive at all costs and, secondly, that women should not do strength enhancing exercises. You covered the latter in a previous section and I can ascertain to the veridicity of the former. I am often criticized for eating healthy as if people were feeling threatened by it. I haven’t had the same in terms of me exercising, but I believe that for women it might be different. My advice is to do what is right and what makes us healthy and to disregard silly or foolish criticism or ideas.

Zuzana u tease and you love it your to funny. I also have to say that if you truly are a strong person on the inside you should be able to except others view points, they see it that way for some reason. Just because you or I may not see it the way they do does not mean that their view point mite not be beneficial to us in some way or valid. This love one mite be trying to impress on her and her children that beauty is not skin deep and just because u don’t have a six pack does not mean u are a bad person. I try not to pigeion hole people Life would be boring if we were all the same. : )
Todd
P.S. I would love to do a class with u I’am trying to find someone at the gym to try your work outs with I think it would be more fun and I would try harder.

Zuzana, I stumbled across your workouts on youtube when I was looking for something a little more challenging, and I have to tell you, you give it plus more! The best part is its something I can afford in money and in time! Keep up the great work and keep smiling through it all!

The woman who is being told she is teaching her kids vanity, keep up the good work of teaching your kids good exercise habits because they will have less health and medical problems as they grow older, better self esteem and overall a great attitude. They say kids learn by their parents and your kids could be learning to sit on the couch eating potato chips and ice cream all day long while playing video games.

Sometimes just letting people know they are judging you or their advice is unwanted and you will ask for it when needed is all you can say to them!

Keep up the great work with your kids as nothing makes a family grow more than a family that plays together!

Zuzana,

In response to Sarah’s comment, it is pretty much a simple case – she has found a teachable moment for her kids. The end result is that by not deviating Sarah’s kids are seeing that taking care of yourself results in a positive self image and positive energy all around. Plus they are learning great habit for when, should they chose to become parents, they understand that working out can still be a part of a good parent’s life. I’ll bet each of those people making such comments to Sarah could not keep up with her nor could their kids keep up with hers!

Sarah, the world needs more moms that workout! Keep up the good work.

coynoir

amazing. yeah people do get jealous alot and always try to deter you from your goals and it really takes a lot of discipline and determination to keep this up.

for me i am also trying very hard to keep a routine up as well as tell my friends about how fun and exciting it is to work out but sometimes i get negative replies that really dampen my mood. then i have to constantly remind myself its not for them, its for me. and also check back on amazing sites like bodyrock.tv to motivate me.

AND STILL TRY TO CUT OUT PEANUT BUTTER. love it too much. haha.

zuzana, i totally agree with u on tht u are never too young to start getting in shape. it just doesn’t make sense tht working out isn’t good for yoiung,healthy children, but it’ better to do it when u r older and kind of weaker than u were when u were young. working out just makes me feel better, and even though i’m 14 but not as young as sara’s kids, it still makes me feel incredible after finishing one of ur workouts. and if someone has a problem with there kids exercizing when they’re young, then they should go see a doctor and ask them if it’s ok. but other pple shouldn’t judge how others raise there kids,because parents kno wats best for their child, and would never hurt them purposely..

haha sorry,i really had to say my opinion on tht ;)
but anyways,i can’t wait to try the workout. and i lovve the lululemon pants :D i really want to get a pair now ! thanks for the workout!!!

d/

To Sarah:

You are so doing the right thing! Being active keeps you away from being sick.
I don’t understand those jealous people who thinks you are not right by being active with your daughters. When you are doing sports, your brain his producing endorphin witch increase you ability to concentrate. For your girls who are in school age, it is very important.

Again, I’m sorry for my mistakes, english is not my first language. I just wanted to point that you are a very good mom and I hope you are proud of yourself.You are right: negative people are jealous.

Many Kudo’s to Sarah for what she is teaching her daughters!!!
She of course did not mention the shape of these other people that are criticizing her for teaching her daughters at a young age that they need to take care of their bodies and keep in shape.
These people I am sure were not in shape themselves and only jealousy and bitterness of their own bad shape was driving them to criticize.
My own opinion being that Besides intelligence, there is nothing sexier than a woman who obviously takes the time to exercise and take care of herself,
This of course gives them confidence and carriage that sitting on the couch and eating bon bon’s won’t give you.

Though people (fat and unfit people)always hated the sign that I had on my bumper that said (save a whale,,Harpoon a fat chick)I would get so many dirty looks from them,,all I had to do was let them see my abs and that would shut them up real quick,,,Hah!!!

Loved the workout 13 minutes 32 seconds for me today,,,I will soon catchup.”)
Cheers,
Geodfreid.

Noooooooo… I can´t believe how people can be evil… and it´s worse because come from the near ones
(“when the people who say things are supposed to love you & should be happy & feel inspired”)
She´s completely right and being active, beautiful and strong, healthy there´s nothing to do with being superficial or not a serious person…
I know lot´s of people who cares about themselves and they are great people who help others, who are examples for others with their great character!
You and Frederick are an great example of those people, you care about the others, this site is an example of your care…
I think we became better persons when we are in peace with ourselves, with our own existance and for me, being healthy, active and full of my capacities are intimally conected with feeling good with myself and being a better person. Exercises gives us energy to make things happen in our lives.
The only thing we all can say to any people who atack others this way is to respect the other one, the right of one ends when the others rights begin… and not allow anyone hurt your fellings, because we all know all the bad consequences everyone who doesn´t care about the health finaly passes.
I think what she´s doing a act of love teaching her kids this way. I used to folow my mom since I was a kid too and I only have to say thanks to her, and that´s what will matter in the end, her kids will have the same impression I had and they will say thanks to her in a very near future, it´s the most important thing!! ^^

Thanks again zuzana to give us oportunity to support each other! And thanks for your support without you and Frederick this would never happen!
^^

(By the way, I loved your lululemon pants! I couldn´t post yesterday… ^^)

I think it’s great that she is teaching the kids while they are young, this is the best time.It’s when things can be instilled in children that will stick with them for life.I’m a nurse and it is so frustrating to me when people don’t even acknowledge that at least they should be taking care of themselves. I know it takes a lot to get started, but people are afraid of failure, some don’t want to change, and so on. They then espect you not to want to change as well. You just have to do what makes you happy and be confident in whatever it is for you and your loved ones.

After the workout don´t you both swim a litlle in the wonderful sea?
<=)

Oh no, I just committed carbicide ( like Bruno)! Too much bread…

Hi Zuzana,
I just recently discovered your site. It’s been really helpfull! I just was wondering how long do you typically workout each day? is 30-40min sufficient for great results? Also what is your current workout routine? If you don’t mind me asking.
Thanks in advance
Emily

hello Zuzanna,

I want to respond to the e-mail you got.First off Sarah you Rock!i think that in this day in age we as parents we need to show are kids self confidence.its also great that your spending time with your girls and teaching them not to be lazy.there are so many kids that are suffering from overweight problems its very sad they learn these habits from there parents.its people that aren’t motivated to change there complex lives for a healthy life syle that bring nagitivity around.your smart because being healthy and being active will only do your family good.i wouldn’t change what yr doing for anyone. what yr doing is best. The way i see it is that if people are telling you all this wack crap its only because they don’t have the knowledge.

keep up the good work!yr doing the right thing.

Hey guys –

Amazed by the organic nature of this site. It is inspirational mentally and physically. Started checking it out last Sunday b/c I now must w/o at home and may never go back to gym :)

I’m working my way thru the archives, did 3.2 rounds on 20 Min Boot Camp Circuit Monday and 25:11 secs on Body Burn yesterday. This is the first time for me doing many of the movements so I feel like one day I will beat Z.

I’m 6′ and 178 pounds and I’m worried about losing muscle mass. Doesn’t seem to be a problem with Zuzana but being a guy is different. I have also noticed that the workouts are almost devoid of primary back and bi exercises. Thinking of substituting some of the push up variants with pull ups. Thoughts? In general, some more focus on male movements would be cool. For instance, “evil” xplosive push ups are easy but the junge lunges almost killed me.

Also, have been reading the articles and watching the recipe videos. Frederik you are a fine writer. Lastly, have the same experience with my 7 year old as Knowles5 – he loves watching the videos with me and duplicating the exercises and asks me about my routine in the morning.

Will try to real time comment on my 5 am w/o’s when I get thru the archives and I am hitting the dailies.

Many, many thanks. Luv from philly. d

That’s awesome that Sarah is teaching her kids to be active and healthy! I’ve dealt with criticism from family for being active, too, and I chalk it up to jealousy most of the time. Over Christmas vacation when I was staying with family, everyday I would go into the basement and do one of your workouts. Most of the people in my family are overweight and obese, and they had the nerve to tell me I look “unhealthy.” I AM a size 0, but I am only 5’4″ and have a healthy BMI. I’m the same weight I’ve been since I was 16 (I’m 25), but since I’ve started working out my shape has changed. I’m toned and much fitter–which has always been my goal, I don’t care what “size” I am.

People are always upset when the norm is challenged—and that’s what Sarah and a lot of us are doing—we’re shaking it up and with our actions saying, “We want to be active. We value our health” and unfortunately that may be perceived by sedentary people as a threat to their lifestyle because they resist change.

I know what its like to be criticized for being extremely healthy, and really, i use it for motivation. Im only a teenager and already have been working out on a daily basis for years. The past 6 months i have realized that without a clean diet all the working out is not going to make much difference. Don’t worry tho lol i eat plenty of food and didnt start working out because i was self conscious, i did so to get strong, healthy, and make the body i was given the best possible. People always ask me why i work out so much, why don’t i eat junk? At lunch my friends cant believe how i eat salad, tofu or chicken w no dressing and a sweet potato, but never buy any ice cream or chips. But its hard to give them an honest answer without criticizing them so i usually just say thats how i am. thank u for everything , this site is amazing and its good to know there are others like me:)

I agree Jealous people are nasty, I think its great that she is teaching her kids a healthy lifestyle, Way to go!

And guess what Zuzana, I have been eating “clean” for little over a week and love it! I already feel better. And I ordered my first pair of lululemon pants, Im super excited!

P.S your on my motivation/Inspiration list in my workout journal ;) Your awesome.

**quick question about this workout, you said it was a time challenge, but you said you did 50 reps at 11 min. So am I suppose to do a total of 50 reps? Or set my timer for 11 min and see how many reps I can do? Sorry its probably clear I just dont see it lol :)

With regards to Sarah’s comment, I agree with what’s been said before that jealousy is one factor and that they would rather everybody did and were the same as them. It makes it easier for them to accept themselves.

The point is: you don’t get anywhere without pushing yourself. Being challenged is never a pleasant thing when it doesn’t seem feasible. Sarah’s friends are feeling pressure, perhaps even subconsciously and without Sarah needing to mention anything. They feel it and react negatively–by name calling: vain, selfish, etc.

My advice to Sarah is to feel bad for people like that–people who will not realize their full potential, and worst of all, bring others down with them.

On the positive side, with time she may positively influence them by showing a positive example–the same positive influence she is to her kids.

However, Sarah’s already on the right track by the looks of it. Hopefully she can get to the point where others’ negativity slides right off her by realizing that her positive opinion is worth much more than others’ negative ones and being mindful of that as the comments come in.

PS: exercise, including body-building, is great at any age so long as you don’t go crazy with either: exertion, aggravating existing injuries, or substances (including some legal ones).

PPS: Thanks for the wonderful site, Zuzana. I’ve just stumbled upon this site recently and it’s everything I was looking for. Thanks!

Hi Zuzana,

Great workout! Wanted to share my feelings on the comment you posted. I have had very close friends and family members included through the years make negative comments when it comes to one doing something positive for themselves. I was overweight for most of my teenage life. I decided to take control of my weight after someone very close to me told me I was destined to be fat the rest of my life. I took that negative comment and used it as motivation to prove them wrong. Looking back now, I am glad that comment was made because it was what I needed to get myself to where I am today. I am now 44 and in the best shape of my life. That same person now makes comments about how thin I am and how I am wasting my life away preoccupied with diet and exercise. I follow a clean organic diet and exercise everyday. I too involve my daughters in exercise and sports. They know how to make healthy choices when it comes to eating and are more than happy to do outdoor activities rather than watching t.v. I would like to let Sarah know that the people that make these comments are miserable and jealous. They want to bring her down “Misery love company”. Sarah should take those negative comments and use them as positive fuel to enrich her life further. Disconnect yourself from any negativity and do what makes you feel good and by all means include your children.

All the best!
TANIA

Hi Zuzana,
I agree with Sarah that most children in our society spend entirely to much time on computers and the like. Teaching children about healthy eating and fitness now will help prevent unhealthy lifestyles later on. Breathe,smell,look and enjoy life. Thank you.
Armina

My thought on the comment is a healthy mind is just as important as a healthy body. Just like you try to eat good and exercise for a healthy body; it is good to try to avoid people that cause stress or are negative toward you because those kinds of people can effect you mentally. I agree with you 100% Zuzana, I try to ignore negative people as much as I can and try to stay positive myself even when things go south.

I am totally pro self empowerment for women. There is no legislation that states women stop must caring for themselves first “just because…” they’re married, have children, have a job out of the home, they’re women in their 30′s,40′s,or 50′s,etc. It is NOT A WOMAN’S JOB to make others the priority,including her children and or spouse. A lot of women don’t understand this because they were most likely raised by a mother of the generation that always puts children and spouses first. Yes, children are mothers major concern but that doesn’t mean she must ignore her own physical,emotional, and spiritual needs. If a woman ignores her maintenance and then suffers physical illness or disease who takes care of her? Not the spouse or child who has always had the wifey or mommy do EVERY THING. The fact that this woman’s children enjoy being with her and exercising (to them it’s probably a game) they’re learning that a healthy body requires “work” ,that can be fun, and not to be intimidated by the jealousy of others. She is cultivating and giving them the greatest gift of what a real woman is.

Hi guys, once again, great workout today, I’ve given your web address to a few of my friends who wanted to exercise over the holidays while the gym was closed and now they are hooked on the body weight stuff! :)

Personally, I think it’s awesome that Sarah is including her children in her workouts. Not only does it teach them that being healthy and active is important, but it gives Sarah an outlet aswell. I’m not a parent myself, but many of my friends say that their life has stopped after having children which is pretty sad, while others continue to exercise and feel & look fantastic (one such friend was on stage in a figure sculpting comp 2 years after having her 4th child!). It’s also great socialisation for groups of parents and kids to go out together and do activities, even if it’s just a Sunday afternoon game of footy! Good on you Sarah, you are setting a fine example and there should be more of it!

About the weights for kids, resistance exercise is essential for strong bone formation, hence the reason that weights/ resistance exercise is so often emphasised for women – to strenghen bones and help prevent Osteoporisis. It’s paramount that a child develops a strong frame and sound biomechanics from a young age – correct weight training will do this. If a child is interested in doing some resistance exercise (light weights or bodyweight exercises), supervised by an adult, then power to them and it will only enhance their growth and bone development, not hinder it :)

Those beauty pageants for little kids is what teaches them vanity–the ones with 4 yr old girls with caked-on makeup, spray tans and fake eyelashes. I think people making statements like that is partly due to ignorance and being narrow-minded, and partly due to them bashing what they know deep down is good for them, but don’t have the discipline yet to do it themselves so they try to make themselves feel better by trying to make you feel worse. With some people, though, I don’t even think they are aware that they are being that way. Too bad everybody couldn’t have more awareness and just work on themselves first and stop pointing fingers and preaching. It’s the same situation, too, when people sometiems see what you are eating (or not eating) and say comments to try to make them feel ok about eating 4 frozen meals a day and drinking soda. “I wish I had time to cook all day” kind of comment.

I think this says it well:

“Jealousy is the tribute mediocrity pays to genius.”
Fulton J. Sheen

Sarah is a genius in her own way because she has figured out the great pearl of wisdom to life – that we can be no good to anyone until we are the best for ourselves. Sarah, you keep right on forming those great bonds with your daughters – it will become an unbreakable love one day.

I’m not gonna lie…almost skipped checking the workout today and walked a little on the treadmill instead…gave it a shot and heard you say “11 minutes” :p

God BLESS you for surprising me with a short workout!
Even though it was much more intense than I was hoping (and took me longer than you of course)…you snuck in a great HARD workout for me today!

As always I am very appreciative for all your hard work to make it easier and more encouraging for us to workout.

I am seeing HUGE results in my arms over the last month (even with Christmas) due to the bodyweight exercises, and that’s with a month off of the lifting I was doing at the gym. I am so pleased that I not only still had results, but I believe even faster than what I was getting with weights. MUCH more definition!

I am patiently waiting for the results to spread to my almost-slim tummy!
I have what you referred to as great muscles covered by fat so you can barely see them, but I am getting really close thanks to your great workouts and motivation.

I am so happy to see you get more successful and popular amongst the crowd that is looking to improve our lives instead of sitting around judging other people for their workout habits! Can’t believe people would be so hateful to say such things, but not surprised in our current lazy culture.

have a great night everyone!

Zuzana-
Thanks so much for posting such great videos. I am 5 days into getting back in shape and your workouts are just what I needed. Thanks so much.
-Mary

I couldn’t agree more, those people are just jealous of the effort and time you find to give your body the exercise it deserves. I know I’m going to be the same way when I have children of my own. It’s important to teach them to be active and healthy from the start, or they’ll just get into bad habits. Obviously when we mean “live a healthy lifestyle” doesn’t mean “go crazy over what to eat and what not to eat”. Some people just don’t see the difference and they make those who want to stay fit seem self-obsessed. I’ve had a few comments similar to that in the past, but you can’t let it go to heart. Just keep living a healthy lifestyle regardless to what other people think.

Angie

Hi!
Sarah’s right, you are very inspiring.
Don’t know if Sarah will read this, but congratulations on raising your kids well! That’s one thing I aim to teach my children when I have some one day.
I know for a while I myself had (and sometimes still have) issues with other people. About a year ago I would work out a lot simply because I loved the energy and feeling, but many people would always make comments that I had an eating disorder or over-exercised, and the pressure of these comments eventually did lead to me having some issues. That’s in the past though and I have recovered.
But really Zuzana, your videos are so motivational and help me continue making right choices in my life. Yes, you have a great body, etc., but I think the coolest thing about you is what a happy person you are.
Thank you so much! And keep up the good work! These videos are great (and have my thighs hating me at the moment. hahaha.)

Chelsea

Never feel bad about yourself… this is it, totally agree with Sarah,
You rock!! (I agree with Sarah too)
Jealous, envy, bored people with nothing better to do…
there always be someone or something that can make you feel bad, but people like Zuzana, Frederick or anyone in here always be there too, telling you that you have to push hard and keep on, encouraging you and making you feel better, and of course, when you work out you can throw out all the bad feelings, and realize why stay active and love all the simple things of life are the best thing you can do :)
thanks

I love when my 7 year old works out with me. Her favorite exercise is the snowboarder. There is nothing wrong with these types of workouts for kids. Same as sports. Thanks for the workout.

I swear Zuzana, you are my hero! I love your workouts and they keep me super inspired! My time wasn’t as good as yours but I’ll beat you one day! 14min 23 sec!

Sarah

Doing sports and outdoor activities with my sons was always (and still is!) one of my greatest joys (they are 23 and 25 now). Our favorite is to surf together. It is just what our family does and how we enjoy some of our most enduring friendships. It wasn’t about winning medals, it was about confidence, building a healthy body and strong spirit, and about enjoying nature and sharing that experience with others. Beats ice cream in front of the TV any day! I am so grateful to my parents for teaching me at an early age to enjoy being active and fit, and to respect my body. My personal goal is to stay healthy and active and injury free forever, heh! :)

Dear susanna,I just want to thank u for the inspiration that u gave me to get my energy back.I am a mum of two teenagers and never got the energy back I use to had years ago.I watched your work outs since a month ago and got jelours on you (on a good way) about the way you look.I decided to get angry on myself and started to get of my lazy butt and go for it.I already lost 10 pounds.im 5.2 and weighted 140 pounds.Im so happy and so enthousiast that I putted you on my desktop as wallpaper so I keep on fighting against the lazyness every time as I think my puter is more importanter than just get fitt!thank u so much girl.U rock my world!

This workout looks fun! I love the rhythm of it!

As for the comment:
This woman, Sarah, is one of very few great people from what I can tell in her writing. Teaching your children, our future mind you, to love life by respecting health and the outdoors is excellent and very plausible. I was incredibly fortunate to grow up with parents to tell me to eat, and love, my fruits and veggies and play outside instead of watching tv, so my lifestyle did not allow me to become overweight or lazy at a young age. A lot of my “rich” friends from grade school were overweight because they had tvs in their rooms and their parents let them eat ice cream whenever they wanted. I used to feel so lame back then because I had abs and not boobs, but now I am almost 21 and when I see someone from grade school who has gained yet another 10 pounds and I am continuing to grow stronger and fitter, partially thanks to you Ms. Zuzana :), I feel so grateful to my parents for their lessons early in life. This woman will really make a difference in the World of the Overweight if she continues to teach her children to be the best they can be and not taking to heart these evil messages from these corrupt-minded fools.

As for advice:
I have had my share of rude, distasteful, and completely inappropriate comments about my fit body. I’ve been health conscious and really into exercising for as long as I can possibly remember and I’m not too keen on keeping it to myself. The two most popular subjects that I speak about are of Wildlife Biology (my major) and health. Just last year when I was living at my old apartment I had just finished an amazing workout and decided to jump in the pool to cool off. This was during spring semester in Texas so it was well over a hundred degrees outside and there were a lot of people there. When I was finished cooling off I jumped out and as I was walking past this group of girls to leave I heard one of them say “Oh my gosh look, a Holocaust survivor.” I pretended not to hear but in my mind I was offended on so many levels. I thought about it all day and all of the perfect comebacks I could have said but in the end it all came back to me thinking about how much luckier I am than those girls down there at the pool with their 20+ extra pounds, lack of energy, and soon-to-come expensive medical bills. Thanks to people like Sarah and Zuzana, I don’t have to worry about any of that. I guess the advice part of this story is do not hate or negatively react to those who throw bad words on you about being healthy and different. Instead, pity them, congratulate yourself, and then, if possible, educate the pitied.

You are amazing! I looked at some of your workout videos for the first time today and I am inspired! I hope to continue to be inspired as I try to incorporate exercise routines from your site.

Thanks for the challenge and the vision.

Yvonne

Hi Zuzana!

There are always going to be people like that everywhere… haters! like you said, it roots out from jealousy.

I just recently stumbled upon your site, and now, i visit it everyday to see whats up. These workouts are amazing! Thank you for sharing with the public :)

My goal is to get in, hopefully, the best shape of my life in 2 months, is that possible? I mean, I’m already on the right track.. I work out atleast 4x a week, somtimes 5 x a week and cut my portions drastically. And not to mention, I’ve been eating well. Sometimes,I cheat (maybe thats why its taking a while) But damn! the last 10 pounds is the hardest to lose!

I heard from alot of people that its best to workout in the morning before you eat anything because thats the best way to burn fat, any input on that?

Thanks again! and keep up the good work! you’re my motivation!

Heather (Canada)

The location of this workout is awesome!! must be really great to have the opportunity to workout at such a beautiful places!!. I live in the city and there`s no beaches around :( ja ja.

hiii best ever from mexico i love uu!!!

Hi, exercise is exercise, no matter in what form. when we exercises with our own body weight, thats not body building but strength training and lets face it, everybody should want to be strong. A strong breeze in the face is always better than a radiation from a tv screen. So, to Sarah ignore the negativity and to Zuzana, heh..heh..you rock!!

I think the best that we can do with children is inducing them to exercise and take care of them selves! Is better having them working out, or riding a bike, running at the park, than having them watching tv or playing videogames that do not make your body to move up!
Maybe what she would have to do is having some “kids” games with the workout, there are lots of children games that will make even an adult to work hard on his/her body!
I think if they get the habit now they are young enought, it will be easier to be healthy when adults!
Keep going, but let them play as children do, but always keeping them active!

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Hi, I love your videos and think you are a real inspiration. I’ve decided to start working out to get in shape and lose the extra 25lbs I’m carrying. I’m really confused and was wondering if you have any advice on which videos are the best to start off with. Any help or words of wisdom would be appreciated, I don’t want to go too fast too quickly, but would like to kick my butt as much as possible. Thanks so much!

Hi Zuzana,
Just wanted to thank you so much, you have given me inspiration and motivation to get fit. Since last March 2009 I’ve lost 30 lbs. Now that my weight is under control I’m continuing a lot of weight training and focusing on getting stronger and a lot more toned. Maybe some day I’ll challenge you to a friendly pull up competition. :) thank you again. I have shared your site with many people in their quest of getting fit.

hi zuzana,

You are truly a good person. You post these workouts for free! I love them and your website. I have truly lost weight and gained muscle and abbs! I finally have abbs!! I am absolutely thankful and appreciative of you and your team. I pray that Lord will bless you and yours. Thank you!! I hope one day I can be just like you!

Ahoj Zuzko, zdravím od nás z čr :) tvůj blog jsem našla poměrně náhodou, ale už měsíc se tě snažím držet (a většinou je to docela makačka ;)) skvělý je, že tvoje cvičení nejsou tak časově náročný, takže je může stíhat i nebohý student uprostřed zkouškového jako jsem já :) dík tobě i Frederickovi za to, že nás udržujete fit ;))

To respond to the comment, I think it’s womderful that this mother is taking such an active role in her children’s health and wellness instead of parking them in front of the TV and doing her own thing. It’s part of being a responsible parent, and when her kids are healthy, active adults, I am sure they will be so grateful to their mother.

Zuzanna, I love your site and your workouts! I don’t have hours to spend exercising, but I like to work hard, so short high-intensity workouts are the best for me. Your daily workouts are so varied and fun, they don’t require a gym (I do many in my living room on my yoga mat) and I’m really enjoying following along. Thank you!

If only my parents taught me from a very early age to stay lean and fit I would have enjoyed my 20′s and 30′s much more.

Btw, your search function does not work, which i’m sure you know. It’s probably just theme oriented.

As a child growing up in the 60′s I spent most Saturday’s working in the garden with my dad. His idea of a quite day would be to dig over the whole vegetable patch. Sundays and holidays we climed trees, swam, run around and played with other kids in my street. We were constantly on the go.

Kids these days would much rather be glued to the TV or playstation, computer, etc, eating junk food. Also a lot people these days have the most rotten case of I CANT BE BOTHERED syndrome. I get the “why do you want to do weight lifting, you look fine as you are”. But I feel so much better after a good workout.

Thank you Frederick and Zuzana for this wonderful site. You have re-energised me to get a move on.

Ahoj Zuzko a Frederick kazdy den sleduju tvoji stranku je to velka inspirace.Pravda je ze pred vanocena sem se nejak zarazila.Ne ze bych jedla vic jenom to cviceni ale pracuju na tom zase slapnout na plyn ja bydlim v anglii a tady po hodne dlouhy dobe napadl snih(mokrej) takze netaje a je zima.Je to asi blba vimluva ale ja sem si vsimla jakmile je chladno tak se mi do toho vubec nechce tak jako kdy je hezky proto kdyz te vidim na ty plazi tak mi pada celist zavisti ale to je to co potrebuju videt te a zase naskocit na ten vlak.Deju ju vam obema a preju vam dalsi hazky rok at je jeste lepsi nez ten minuly.Dekuju

Wow, I can’t believe that Sarah got feedback from others telling her NOT to keep her kids active. That’s so disheartening – especially when I personally think it’s great! For years I had to turn a deaf ear to my mom who worried constantly about what injury or bruises I’d get from my next soccer game in high school. As a Chinese girl, I was never encouraged much to play sports or stay active – I had to do it on my own.

It wasn’t until nearly 10 years later that my mom started to become more active herself for health and medical reasons. But, she loves exercising now and will proudly tell me over the phone about that extra lap she did at the track or the pants she can comfortably fit into. It’s too bad we couldn’t share the same conversations 10 years ago, but better later than never. :)

HI Saira,

follow my daily workouts on a daily basis or pick any of my routines that you want to try. Do a different workout every day and if you feel that you need to take a day off, then do so. My advice is to do something even if you don’t feel like working out. You can do at least some yoga or stretching, or you can do some other activity that you enjoy. Eat small portions at least 5-6 times a day. You shouldn’t be starving, but you also shouldn’t feel heavy after your meals. Drink plenty of water, and eat real food like vegetables, fruit, whole grains, legumes, nuts, eggs, dairy, meat.

Hi Heather,

If you are trying to lose 10lbs and tone up, then it shouldn’t take you longer then the 2 months. If you can do it and get in the best shape of your life, then others will see it and they will be inspired to do the same thing.

Hi Bade,
We have been experiencing glitches here and there with our updates. Please let me know if this happens again. Thanks!

Hi Rebecca,
You really hit on something. It can be really hard to explain to other people the what and why of your healthy choices without people taking it as a judgement call on their less than healthy habits. I think that the best approach is often to lead quietly by example. This gives the people who really are interested in making changes or learning how to be more fit and healthy the opportunity to seek you out and ask questions in a way that they are open to – without the crowd looking down at them.

I do the same- i ignor negativ people, because for them it would be very pleasant if i look sad about it.
I have not see somebody like you befor!You are not just fitness trainer, you are muse for lot of us! Your workouts give me so much energy.
Thank you!I wish you all the bests!

Hi Taylor,
Congrats on your success and thank you for the kind words :)

I’m so glad to have found a community here (I’m from South East Asia) who understands what it means by “short intensity workouts”, “eating healthy” etc.

When people pass comments that I am obsessed with eating healthy and have a food disorder problem, it is often because they do not understand what is required to keep healthy.

As a Chinese, white rice (bad carbohydrates) are a staple. When I started to eat clean, I wiped out white rice from my diet. My parents were so concerned and I was getting scolded at EVERY LUNCH or DINNER. They thought I wasn’t giving my body enough nutrients.

It was only after the newspaper published many articles on the harmful effects of eating white rice, did my parents come to accept that brown rice was the better alternative.

Now, my entire family eats brown rice (:

Keep making these ‘jealous’ or ‘people who misunderstand severely’ understand!

Do you have a profile on bodybuilding.com?

Hi Frederick,

I must say you have a wonderful wife, she is extremly kind and helpful and caring, she inspires me on all the time and even though i go to a gym to work out (i cant work out in my flat because of my neighbours) i still try to do the workouts posted in the studio we have there.
Can i ask your advice about protein shakes though? I do alot of body weight exercises that zuzanna always recommends but also do weights, do you think protein shakes are beneficial or just extra calories that i can get with eating a different meal? Im confused as zuzanna doesnt mention anything about drinking protein shakes? Would you be able to write a blog on protien shakes and their pro’s and cons etc please?

Thanks again for both your help and advice, im a true fan!

Sam x

hi i have been following your site for around 7 months when i first began to loose weight i find your site very inspiring and look foward to your posts my question is that i have lost around 124 pounds and 22 inches around my waist i am finding that i have loose skin have you got any advice on this as i have toned my mid section since i began and still have loose skin i feel cheated after all the hard work that i have put in thank richard.

Hi Zuzana, so another great workout of yours. thank you.
i just finished it 50 round in 16.23 minuts.
the room i workout is really small so every time i finish one round i had to step to the center of the room so i can do the next round for the other side.
about what you asked, my girls too are loving sport and healty life and they see me and thier dad doing sport all most every day. they love doing it with me as much as they can (they are 5.5 and 3,baby 4 months so not yet :-)
they know they need and healty body to have an healty life. i do not want to creat eating problem for them so they can eat some sweet things too, but all in the right amounts. but i allso teach them that every thing they do and have its from God.
thanks good day
tali

50 reps-12minutes:(( ,hugs

Hi Nicola, Your comment is also a great inspiration to people. For someone of 21 to have such a great attitude and dedication in this day and age is very encouraging.

I’m a nurse in a busy cardiac surgery ward and, due to my long shifts, I have to plan my every meal to avoid having to resort to the ironically unhealthy hospital food. In doing this I end up coming to work with 4 or 5 tupperware boxes with my small regular meals. My colleagues should have the same attitude as me (given where we work and the fact we see the result of not taking care of your body everyday), but unfortunately I get made fun of by them (mostly lighthearted, but still it’s everyday) about my commitment to my fitness and health.
I try not to let it get to me as it’s only showing up their failures, but I do find myself giving out a lot of information on nutrition and fitness which they always seem to want to know about. This leads me to the conclusion that it’s frustration with themselves, not me, that they feel. They like the idea of what I do, but don’t have the willpower to do it. I represent their frustration, so they take it out on me.

People think getting fit or losing weight is a short-term goal, when in reality, it’s a lifestyle and a journey. When I was in my early 20s I was slghtly overweight, and very unfit. Although I never took my unhappiness and frustration out on anyone, the prospect of ever being fit and healthy seemed like such a dream. I’d get caught up in fad “quick fix” diets, which never work. Then I would think “why bother, it must be my genetics”. It was only when I educated myself and learned the commitment it takes that I had real success.

Like Zuzana says, sometimes you have to distance yourself from negative people. Unfortunately I can’t with my work colleagues, so I will continue to be consistant and not give in to the treats they try to tempt me with (for their own entertainment). When you’re in a position where you can’t get away, all I can do is lead by example.

“Let me know what you think about Sarah’s comment and your advice for dealing with this kind of negativity.”

Sarah, don’t mind it! Because within a few year those people will be wasting time and money with doctors…and you and your daughters will continue fit and happy.

They won’t be part of that overweight american generation, what best heritage could your daughters have? It’s health. And not vanity, because a fit person shows strengh, power of will. They will be happy persons, they won’t have adolescent problems with their image, they won’t feel depressed…
Let other people talk, because in the end you and yours will be great and that is what really matters. It’s not vanity, it’s responsability! Not everybody has pacience to go out with children, of course it was easier to let them in front of a tv, playstation or computer, but you don’t do that, it is YOU who really care about your children.

Fighting negitive for me is a process of thnking out what someone told me and talking back to theyre statements in my mind to COMBAT the negitive thoughts sent my way. This is because I lost my self worth and had to work to rebuild it. I think of things in my mind like I am mentally talking back to the statements made to me: like for example what they told you….”and not teaching my kids to take care is better and will result in what?” “Why are you SOOO interested in my body and how I take care”? “when I am sick or depressed from INACTIVITY what are they going to do for me”? “They want to give me cancer and tell us to be more sedintary, no thanks “friend”. “Why are they not clapping for me or smiling”?..”These are MY children and my God given right to take care of them and my self, it my responsibily..who do they think they are really to encroach on that”?..”You can fly with the eagles or run with the turkeys..I want eagles as my friends if they are turkeys that is there problem..Im staying away”…”really I should be careful not to let myself or my children around such negitive forces..Ill keep looking for valuable friends who think like me”> ” I have a new great friend that is on my side. Her name is ZUZANNA!”

Hi Zuzana and Frederick,

I have to say I am slowly developing a strong addiction to your site:)

I would like to say something to the comment you posted today. The lady who wrote this is a TOP MUM!Man I wish my parents would have tried to encourage me to do at least anything,at least having any hobbies. Now I am 22 and starting to try out everything on my own, and to be honest, sometimes there is more of it that I have time for:) You wouldn´t beleive how many parents just dont care what their kids are doing in their free time and as mentioned in a comment before the kids just sit in front of the telly or computer getting unhealthy in their best early years. This is what happened to my two brothers, and eh! now I can run faster and do more push ups than a 19 year old lad :D:D:D

And its not about just fitness and health. Any hobby, and I dare to says sports the most, develop a great sense of resposibiliy and a very strong will in the kids which a priceless thing for their future life, career, studies, education etc…

Oh, and to those haters..these are tragic pathetic people who just try to cover up their own problems and failures by pointing at others..These people only beg for attention and I am sure if you dont bother listening to them, they will stop. Its been always like that and these people never learn.

So keep up the good work. And once I have my own kids I will raise them the same way:)

Posielam pozdravy zo Slovenska:) x x x

Hi there,can you tell me what ”lbs” mean?I am german and I only know kilo.So I just wonder how much lbs are how many kilos?
:-)

Hi Zuzana
I love your site
can you tell me what I can do I´m in grate shape I´m 172 cm and 60kg I´m well toned
but I trying to get more toned
I eat healty meals times 5-6 a day
can you give me some advice what I can do?

I`ve also met negative people, and I notice that most of them eat unhealthy and have som extra weight.. So I think they are jealous.. I try to ignore them, but all the negativety can put me down…for a while.. Why should I feel guilty because I take care of my health?
I try to teach my kids to eat healthy and to be active. But I guess, in this buissy world, there are many that don`t have the stamina to take care of themselves.. That`s a shame..
Love your workouts!!!!
Hugs from Hanne, Norway! :-)

P.S: I love the name of this workout!!! HAHAHAHA!!!!

Hugs from Hanne!

Ahoj Zuzko,

tvoje webové stránky jsou super a mě donutily k pravidelnému cvičení:)Kdyby jsi měla někdy skulinku času na odpověd, zajímalo by mě, jestli doporučuješ serii “Rep Workout” cvičit každy den třeba po 15ti seriích a zda by mi toto cvičení přineslo brzké výsledky. Děkuji moc za případnou radu, jsi mým vzorem a snad budu aspoň trošku vypadat jako ty:)

Hi Zuzana i have been watching your workouts for a few months now,and they give me great inspiration to workout,when i look at how toned you are it pushes me more to achieve the results you have.I have showed one of my friends your video and he said you look liked a cartoon figure maybe like Lara Croft.

Thankx Zuzana and Frederic, you are both great, and guve alot of tip not only for beeing fit, and healthy, also for life!

Take care

Lior

What a great role model Sarah is being to her kids! I’m sure her kids will thank her one day. I can’t believe there are people out there who would think something negative of that!
I work in a primary school and it is so sad to see the growing rate of obesity amongst kids. They should be full of energy but many are just lazy and inactive, and it’s probably because their parents are just that. I hope other parents reading Sarah’s letter feel inspired to motivate their kids into a healthier lifestyle.
Thank you Zuzana and Frederick for this great site. Although I don’t comment often I check in every day and I’m truly grateful for the motivation you give me!

Thanks for another great workout. My time was 19m 18s. I saw your time of 11 mimutes and thought that was too slow. “It’s only 50 reps!!” 50 reps is a looooooot more than I thought for these exercises. Wow, how intense!

Keep it up. This site keeps me motivated.

Hi Samantha Kinch,
This would be a great article – I will look into it for a future post. We don’t talk much about protein shakes here because we don’t use them. We have completely avoided “fitness” supplements all together since starting BodyRock.Tv. I know that Zuzana feels very strongly that you can get everything you need to be healthy out of real foods. I hope this helps :)

Zuzana, I’ve been following your workouts for a long while now, I add some of your exercises to my training, and since one month ago I stopped paying a expensive gym and started to workout at home, which is much nicer.

I live in a island, also, and my garden and terrace is just in front of the sea, so it’s a really nice place to workout.

The only thing I can complain is that my butt is shrinking, and that’s really bad: I want a super big butt! I’m fit, I didn’t loose fat: I’m loosing muscle mass back there, because before I was using specific weight machines – and I don’t have that at home. Nevertheless, I have weight bars and dumbells, etc.

I’ll be very glad if you tell me or make a work out in order to get my brazilian-style butt back again. :D Thank you very much.

Love this workout, thanks Zuzana for a nice short one. I did the Metabolic Inferno this morning for the first time and it was intense!

Sarah, I think you’re doing all the right things. Not only are you teaching your girls to be healthy and strong at an early age, but you’re also teaching them great life skills. What people who don’t exercise know is that exercising is about more than just being fit, it’s about boosting your self-confidence through meeting your goals, and learning skills like swimming, meeting like minded people who appreciate a healthy lifestyle and getting out there and having FUN. People who critisize others for opting for a healthy lifestyle are probably too fearful to try something new and opt for positive change. The only response to negative people is to continue to set a good example for your children and show them how to be healthy, well rounded people. After all the dirty dishes won’t matter one iota in the future but good health will last a lifetime. Congratulations to you and your girls.

Dear Zuzana,
I think that teaching your kids to be active and healthy is every parents responsablity, Teaching them to look after them selfs, physicly and mentaly should be on the top of every parents list. I Understand how some People can misunderstand and think that teaching them these things are all about vanity and how you look, but every parent wants there kids to be happy and confident in there lifes. HOW CAN giving them the tools to live a happy healthy long and productive life be bad?. I think that Every one should teach there kids how to be active, eat right and be happy with them selfs. keep up the good work to everyone! Be proud of your selfs and be HAPPY!

PS> I started a 30 day challange of my own,Eating healthy, No booze and No sugar, and lots of exercise,going well so far, trying not to give in to my cravings for chocolate! I Keep saying to my self, IM only cheating myself

Social comments and analytics for this post…

This post was mentioned on Twitter by BodyRockTv: Here is your workout video for today – BEAT YOUR MEAT SUIT workout: http://www.bodyrock.tv/2010/01/06/beat-the-meat-suit-workout/...

Wow, SUPER workout!! Love it & Can’t wait to try it! Looks fun! Thanks Zuzana!!

Really great workout! You are such a motivating woman! I just found out about you and look forward to seeing what you are going to do each day. The new year is a time to make sure that we start beating the meat and making it perform and function better than the year before. Soft meat is not good. Thanks for being the motivating factor for all of us to beat the meat!

Hello Zuzana and Freddie – I finished this in 9:48 but I can’t quite get as far down on the press up as you can after the first ten.

Sarah sounds like a caring mum and she knows that she’s bringing her children up well and teaching them that exercise is both important and enjoyable. Its shocking what other people think sometimes – my daughter takes a healthy packed lunch to school and her friends said that we can’t care about or love her because she had no chocolate or crisps in there! I think some of peoples comments are through lack of knowledge when it comes to diet and exercise but I find it incredible they feel they can comment where we probably wouldn’t dream of saying if we thought they were overweight, unfit and bad role models for their children and let their kids laze about too much etc. I wish Sarah all the best.

Both my daughter (she’s 10 yrs) and my son (he’s 2) were both having a go at this routine today – it was very very funny especially my son doing the press ups. We’re all off for a walk and a sledge in the snow followed by a cuppa in our local coffee shop.

Thank you both for a fantastic site you’ve done a great job.

Hi Iris – lbs stands for pounds, and I’m happy to share this conversion link with you!
http://www.kilogramstopounds.com/

In the U.S. we use lbs to weigh everything…e.g. I weigh 135 lbs, which is equivalent to 61.23 kilos.

Wow! I feel international now!
So glad to be hearing from people ALL OVER THE WORLD here!
Zuzana, did you ever really think you would have such a vast impact globally?

I am so thankful for you for following your dreams, which in turn helps us find and follow ours.
Thanks for all the inspiration.
<3

Dear Zuzana,

To me, Sarah is absolutely right to do some exercise and to take her kids with her. What is wrong with providing her own children with a healthy life instead of making them addicted to sedentary activities offered by TV and new technology?!?
Fitness never made anyone selfish or arrogant, it’s only the type of education you give to your children that influences their behavior!

Anyway, I’d like to thank you for your great Website and pieces of advice. Being quite a novice, though, since I begun following your work-outs on January 1st! I quite enjoy the work out but I must say it’s not so easy to change my way of eating… I’m trying to each 6 times a day and it’s really difficult for me to eat in the morning when I’m not hungry while eating so few for dinner… do you have any advice for this?

I’ve always done a lot of sport but never cared of musculation or fitness itself. You made me enjoy it!

Best wishes

First of all, I want to comment on what SARAH shared with us:

My mum was a dancer (a career of over 30 years, 61 and retired now, but she swims and runs everyday), and my dad trains boxers (a career of 49 years, 64, refuses to retire, and keeps up with the guys just fine). 1. They look 10-15 years younger than they are. 2. When they were in their fifties, they were in better shape than MOST people in their twenties. They do not believe in owning a car, they rode their bicycle or walked, or ran to the gym to train, or wherever they needed to go. Even in the winter. And they still do, occasionally now they take the bus.

As for my experience, my parents didn’t have a babysitter most times, so I grew up at martial art gyms watching these people diligently exercise their craft, my mother took me swimming with her and to the gyms she went, and this is before I went to elementary shcool. When I was around 13-14 I started training with my dad. It was more for spending quality time with him and having something in common than trying to master what he taught me, but let me tell you, I pushed myself to keep up with men, who were winning medals nationally and internationally, 5-6 times a week. And most people I was training with didn’t even know I was my dad’s daughter, he would school me for being a dumb ass just like the rest of them.

I CANNOT tell you how much self esteem it gave me (or how fit I was), and my parents told me what they went through with a lot of jealous and mean people in this world trying to bring them down, but in the end… none of that matters, because they are the ones, who don’t need doctors or pills to stay alive. They are healthy, and I am not worried about them getting older, at all.

And I say I was in good shape, never thought it would happen to me with the background I have, but I met a boy from the states (I’m from Finland, born and grew up there), moved over to the states and got married, so I was completely cut off from my routine I had and the wonderful healthy food Finnish grocery stores sell. I gained about 25 pounds in two years trying to figure out, how I’m gonna work out and where I’m gonna find proper food.

The diet part I finally figured out, and the working out… Well, Zuzana and Frederick, been working out with you guys for about two months now (my husband referred me to your site) and I’ve lost about 9 pounds already. The workouts make me feel like I’m in Finland sparring with the guys and crying, because my body is hurting (in a good way, don’t worry). I’m starting to see my body taking back the shapes it used to be. THANK YOU.

When I started two months ago, I was about ten min behind your times Zuzana, now I’m about five min behind (depending on the workout a lot). This one I did in 13. But you know what, it’s not even about beating your time, I’m just so god damn proud of myself for going for it in the first place. (Sorry the comment got so long, didn’t plan on it)

Sarah is absolutely doing the right thing by teaching her girls to enjoy an active lifestyle. Too often, we encounter this negative attitude from the slugs and sloths of the world who only want to drag us down.

Ignore the cretins and creeps – I have two children of my own, and every day they are either swimming on a team, riding bikes alongside me on my runs, or chasing the dog. Not getting any exercise is simply not an option!

I’m even teaching my little girl to box, so that her confidence level starts out high and stays that way; she’s a wicked nasty little fighter, by the way.

The only thing I keep kids away from is weightlifting; I don’t want them touching the stacks until their skeletal growth plates have fully formed. LUCKILY, this type of exercise relies mostly on body weight and gymnastic motions, which are perfectly fine for kids, and pose no risks.

[...] a shame.. Love your workouts!!!! Hugs from Hanne, Norway ! … Originally posted here:  Beat The Meat Suit Workout | Fitness Advice, Workout Videos … Share [...]

Ah, you made this workout look so easy, it was actually challenging for me, I had to split it up and do jumping jacks in between.
Thanks for the great start to my day!
Meg

HI, CAN YOU SHOW SOME EXCERCISE FOR KICKBOXERS?, THANKS

[...] Read the original post: Beat The Meat Suit Workout | Fitness Advice, Workout Videos … [...]

Hi Zuzana!
The only thing that comes to my read about thoses that did those coments to Sarah is: “Machism” and “Jealousy”.
People that think that the place for womans is the Kitchen.

I’m a 24 years old Brasilian Guy, and a say that this kind of people/king of think is old and exceeded.

Id prefer a woman in shape than a clean house or things like that…I mean, health is in the frist plan for me, the other things are on the second plan.

PS: I LOVE your Website ! ( since 10 days befores when i discovered you on Youtube :D )

Sorry fo rmy mistake.

I mean “kind” instead of “King on this one here:
“I’m a 24 years old Brasilian Guy, and a say that this kind of people/king of think is old and exceeded.”

sorry

This comment surprised me a little, I am a father of three children (two girls 12 & 7 and a boy 7) and my wife. We are very active in our life, managing to juggle work, shores and play in our daily lives. I teach in a Karate class and have a great amount of female students that not only excersice for fitness but empower themselves against the Miami society (lots of Macho ego here). We feel that going to the park is much better than vegging out on the couch; it promotes endorphins and helps the child red physically and socially. I am happy to see that there are other parents out there doing the same. PAY NO ATTENTION TO THOUSE WHO WANT TO BRING YOU DOWN. Zuzana you are a great inspiration and my wife and I are always excited to try out your workouts. Thank you for sharing your time with all of us.

Hi Zuzana,

I’ve been active for about 3 years now. I started following your workouts in November. Before I did workouts that were very time consuming, such as Turbo Jam, Billy Blanks’ workouts, Gilad’s workouts and etc. I wasn’t really setting goals for myself, it was more a way for me to maintain my weight.
Right now, I am trying to tone my body and finally get that six pack, but my problem area are my lower abs. In your previous posts you stressed that it is important to decrease body fat %. I’m 5’8 and weight about 116 lbs and I really do not want to lose any weight. I’d actually like to gain a few pounds without putting any weight on my stomach area!? What is the best way for me to acheive my goals? I also forgot to mention that I eat pretty healthy, usually try to eat 5-6 smaller meals. Any suggestion will be greatly appreciated.
Thanks for this great website and amazing workouts. I’m looking forward to your ’1on1 with Zuzana’ service.

Take care.

I love the name of this workout almost as much as I love the scenery! Can’t wait to try it. :-)

hi susanne and frederick, saludos desde mexico, chinga¡¡¡¡¡¡
arriba susanne, the best personal trainer.
nice workout, very intense. Please say some words in spanish, in your next exercise, please mamacita andale. ok
some words u can say for example are: VAMOS CHICOS¡¡¡¡
CHINGADOS¡¡¡¡ PLEASE.

I was so embarrassed by my last time that I really pushed on today’s workout. 9:02 for 50 reps! Granted, in my enthusiasm, I forgot to jump up at the end of the first 8 burpees, but I added 10 jump squats at the end to make up for it. There was also some very creative footwork as I tried to constantly dodge the dog. How do you kep your dog out of the way? This was clearly the most exciting thing that had happened to him in a long time. (not my dog – I’m a houseguest right now) Wow – I had to catch my breath for a long time afterward!

Re the comment: I think people are really intimidated by excellence – in any area. I think we get to make a choice: do we want to fit in with the herd or do we want to excel? When I was still early on in high school, a woman at my job told me, by way of advice, “don’t be jealous of the popular girls. Do you want to know where they all are now? Fat and unhappily married”. Now, that’s probably pretty unfair, but in some sense rings true. I think we are so lucky to have such incredible potential and I am bound and determined to explore it in any way I can while I’m here! I admire the two of you for encouraging this kind of attitude. Thank you so much and all the best to you both in 2010.

x

Hi Zuzana
How are you? how was your New year? I hope it was pretty good!

Look! I was reading about crunchs, and the last research about it is ” Crunchs is not a good way to get a strong and get definition”. Only full body exercises could promote and reach this goal. And say also that the crunches could induce a back problem specially lower back, and at women could appear pelvic floor problem, because of the pression intra abdominal that turn as we do this movement, laying on the floor shrinking the trunk. What dou you think? This problem happens because a lots of people does not do this exercise with proper movements, it means they don´t know how to do correctly , or it could be a new way to exercise, or finally after years of investigation they realize that it doesn´t work.
Thanks Zuzana, your site is pretty amazing, i want to ask you excuses for not write before, i´m trying to organize my life and have more time to dedicate to fitness.
My best, and keep doing this great job! Thats awesome! See you!

Hi Iris,
A kilo is about 2,2 pounds.

Hi Zuzana i wanted to ask you a question.If you are younger in age does it take a less amount of time to get fit?By the way very inspiring workouts.Keep it up :)

[...] post:  Beat The Meat Suit Workout | Fitness Advice, Workout Videos … Share and [...]

Awesome! Just finished the first BodyRock Zuzana workout with the “Beat the Meat”! Quick, invigorating, and sweaty! Recently been wrapping my head around the crossfit tangle, and have really benefitted from Tapata. However, lost motivation. Your website is great — really enjoy the daily demonstrations and ideas! I’m now motivated again! Great job Zuzana — keep it up!!

Hi Zuzana,
To add to all the comments, i think that in being active and fit is more about the pride you’re giving yourself, the self estime , your worthness… Vanity would be about bragging about it. So it is silly to even think that getting care of yourself is vanity. It is pride in who you are as a human being, this great blessing that is to be alive and have opportunities to be better.
Thanks to you to give us inspiration to achieve some of our goals… = )
Julie-Anne

To Sarah: People are beyond insane if thinking that getting children active is teaching them to be vain. That is what kills me, because the kids who are active are the ones who are responsible and are all around better people. How can someone think that something that can make you live longer and feel better is a bad thing. That just doesn’t compute with me.

To Zuzana: I ran out of bodyweight workouts to do with my team. And since I have seen your site and gotten addicted to it I have plenty. We have 2 a days and this is what we do in the morning. So it is a great way to start the day. Thank you sooo much. Also to Fredrick. His articles are amazingly well written. And the quality of videos and such are amazing. Thanks again.

I also have had negative comments made towards me regarding my healthy lifestyle. So many people have accused me of being vain, superficial and (the most surprising to me) insecure!! I was shocked to hear this one, because working out and eating healthy has made me more confident and proud of my body, willpower and strength than I have ever felt before. Mind you, these comments all came from people who eat tons of unhealthy, greasy, fatty foods every day and never exercise, so surely some of their negativity stems from their OWN insecurities and dissatisfaction from life, but it was still hurtful to hear.

Another one that surprised me was a coworker of mine saying that she was “worried” about me, because it seems to her that I don’t eat enough food, and she thinks I’m on the road to anorexia. I watch this same woman shove mountains of unhealthy food down her gullet and then complain about how full/tired/uncomfortable she is because she ate too much. I, on the other hand, give my body the nourishment and nutrients it needs to sustain my energy and make me feel satisfied. I am by no means “on the road to anorexia,” but I will certainly say that I eat far, far less than this woman.

Sarah, I’m glad there are still some people in this world who care enough about the health, wellbeing and overall happiness of themselves and their children, like you do. I don’t have any kids of my own yet, but when I do, I will try my best to teach them to embrace health and fitness the way you have, and not let them fall into the monotonous, boring and unhealthy lifestyle that so many Americans today have.

Thanks, Zuzana, for all of your help and inspiration. You definitely keep me motivated!

Hi,
Thank you so much for the workout. It means so much to me!
Now I actually want to get up every morning to figure out what the next workout will be?
I have been doing some of your previous exercise and the last couple for a week now and I already feel a lot better.
Thanks again!

12.21 :)

Yes, negative people can be quite draining. Ignoring them? Not sure if I completely agree. Sometimes negativity can be a cry for help. Being a person that is very active, working in cardiology, having a wife whom is a physical therapist and triathlete and having two very active kids I understand the benefit of exercise. Part of my job is to teach health and well being. As important as it is to teach our children these benefits of exercise it is important to teach those negative/jealous people the importance of exercise. Rather than ignoring those negative people, perhaps we should try and teach them, just as we would our children. I read these blogs and the main theme I keep hearing over and over is motivation and inspiration. That is what Zuzana has so successfully accomplished on this site. She has inspired and motivated her viewers. Perhaps those negative people are really crying out for help and need someone to inspire and motivate them as well.

Chris M

hi zuzana my name is eve i live in mexico an ia saw your videos on youtube an then on this site, iam a begginer on this type of exercise an i would like to know how to start well, becouse i have two days doing the 20 minutes cardio workout an i’m death, my legs hurtme a lot an i want to keep doing something with my body. please give me some tips about this

Hello Zuzana,

I just found your website recently, but very inspired by your workouts.

I am a mum of two lovely boys and in the last few years (while doing the uni, work, caring for the children and family and started a new life in a new country) I just had no time for myself. I became overweight (164 cms, 70kgs) and came to a point when I don’t really like to look into the mirror any more.
At the end of the last year I decided to change and took some good-bye photos of myself and really looking forward of the daily workouts. At the moment it is really hard, I only do a shorter version until I get into better condition.
You are keeping me motivated. We did a workout today with my husband and my bigger son (aged 6), while the little one (3 years) only commented (`Yes! You are the better , Mum!..`) . I don’t think there is anything wrong doing the workout with your kids. Who is saying that is only jelaous.
And it’s not only about looking good, it’s also about feeling good, feeling happier and stay healthy.

I am proud of you Zuzana, that you didn’t change your name. I use a more English version, here in England: Suzanne instead of Zsuzsanna. (I am Hungarian.)

Wishing you all the best. And don’t give up! Do it together with your family, it’s much easier to stay inspired.

Regards, Suzanne

lbs is about half a kilo (so divide by two and you will get the kilos)

oh dear…! i think i must be doing something wrong! it only took me 8 minutes to complete this…! i counted on each burpee.. is that right??!!

We all get ridiculed in one way or another. My dad always tells me don’t disappear on me. But i don’t really care, because i feel happy and energetic compared to my old lazy self. Anyways think about it when zombies take over the world we will be outrunning them with our good cardio and the overweight people well lets just say they won’t be so lucky.

Had a friend push me on a hill run when I really wanted to go easy, then tried this. I double and triple checked to make sure I did this right: 8:35. Push ups are beginning to feel like no big deal now! These workouts are really making the difference: I am feeling much more solid and my running is getting back to actually running instead of just jogging, and tone is visibly better and shedding some unnecessary blubber..all good:)) Next time I will perfect my form, which was a bit choppy at first. Lunges and hops are really hard after running.

There are 2.2 lbs for 1 Kilo.

I have done it in 10min and 48sec.
I dont now that i have done this workout right,i have done it really fast withe only one break im burning.

I will post in the next month some pictures from me im getting really a sixpack and some of mi girlfriends are saying to me that i´m getting a sexy ass lol

Thank you so much Zuzana and Frederick i hope you will never stop withe this Workouts Thank you:D

I have a similar story and I still see it everyday. When I was in highschool, I was constently working out, was in track and field and worked out 6 days a week, active rest day was on Sundays. I was at my peak, but there is always somebody that wants to bring you down. I was thin but I wasnt a “skinny fat”, I was very toned and athletic. But no matter how hard I tried, some people just feel the need to start rumors on “I wonder how she really stays thin”. It made me so angry that no matter how hard I worked to keep my body in tip top shape, there was always somebody to bring you down. It’s funny too, because the people that are making the comments are those who are not in shape and dont have the discipline that I have.
I know for a fact that when I have children, they will be healthy. Health is most important you only have one body that lasts you for your life, start early with your children, then they will learn how to care for themselves when they get older and live a healthy lifestyle.

Hi Richard,

you should be happy about your progress. I understand that the loose skin bothers you, but all of the hard work wasn’t for nothing. I don’t know what to do with loose skin, but I am sure that there is a solution for this. In the worse case you can undergo a plastic surgery. Anyways, congratulations for what you have achieved. I personally thing that it’s incredible and it is something to be proud of.

Hi Fran,

its burpee with push up and jump up, then its side jump with both feet together and then side lunge – so every time you finish the side lunge, count one rep.

Hi Suzanne,

my ancestors are hungarians too :) anyways, thank for the nice comment. I think that moms who are taking care of themselves are really cool and incredibly inspiring for their kids as well.

Hi richard,

Your loose skin will go away over time. The skin is very elastic, but takes some time to recover from being stretched.

Congratulations on the new you!

–Chris

57 reps in 11 min! :-)
Life is good!

Hey zuzana my names alice im from england and its freezing here, id like to say that since i found your website in october since theni have toned up dramatically my abs are stronger and firmer my legs are leaner and my butt is perter, i enjoy your workouts as they push me to my limit which motivates me to do more.
Today i didnt do this workout because i had a kickboxing class, which i enjoy to. im going to look great in my bikini in the summer all thanks to you. thanks for being a great person and letting me get the body of my dreams. :)

Hi guys!

I completed this workout in 9:56 mins! Awesome and fun, I’m glad it was a short one, tho, I kinda needed the break… and I got to sleep in an extra 15 minutes, XD !

About negative people. I have several in my close family, one of them I see so often that I had to have a discussion about how badly negativity affects me and how I will not have it in my life. Fortunately, this did help the situation and things are better. The other folks I don’t have to see so much so I just limit my time with them and when something negative comes up I try to point out a positive and move on to another subject. Not to name names but, my mother-in-law for instance, I know she’s really into spanish novelas so when she starts into how horrible this or that is, I kinda frown and nod, say I’m sorry to hear that then ask her how her lastest telenovela is going. This usually brings her right around, lol.

I agree with Zuzana that it is difficult to believe that there are actually people out there that would discourage active family time. All I can think is that “misery loves company”. I’ve noticed that unhappy people tend to become even more unhappy when they see happy people and try even harder to bring that happy person down to their level. My recommendation is to avoid them as much as possible and when they say a hurtfull comment either ignore them or tell them you have a different way of looking at how to live your life and you wish them luck in how they want to live theirs. Hopefully this will give them the hint to zip it.

Also, I know there are various books on how to deal with difficult people… maybe your library carries some and they could give even more advice. I wish you all the best and don’t listen to those folks, you are doing great, keep it up!!! :)

Best to everyone!

Ruth

Hey Zuzana! I recently read up on Tabata style exercises…very intrigued and will continue to read more about these exercises. Thank you so much for bringing this mom to our attention, she has nothing to be ashamed of …on the contrary! I want to follow in her footsteps with my two boys. A lot of times the children are much happier and fulfilled by things like fresh air, exercise, being fit and strong, and health conscious diet and parents to support a healthy lifestyle. They will thank their mamma later for sure! I love this site and I love your short, intense workouts. I have exercised for YEARS, but your workouts and and advice have impacted my physique more than all the others. Thanks again and bless you both!

Great work out i look forward to doing it!!!
As for Sarah and her comment I think that its great she’s showing her kids an healthy/active life style and even though people have no right in telling her that taking them swimming to the gym ect… is bad. Granted they have a point that they can become self concious/vain i believe that it’s in the way that you teach children these things ( I hope that makes sense! it did in my head lol). I think that Sarah is doing a great job in telling her kids how to lead a healthy life style

This would be my view as well. A loving parent is an involved one and spending all this time with your children is a good thing. Exercise is fun, being active is fun! And I would like to thank Frederick and Zuzana once again for making us all think about being active and why it is important to us.

hi janet, you sound like an incredible person and i was wondering maybe if you could post some pics of yourself and your progress since youve been following zuzanas workouts.

i completed this workout in 12 min, thanks zuzana and fredirck for all you do :)

Hi Lala,

in general it does take less time to get fit when you are younger.

I haven’t done this workout but wanted to comment on this topic. As a very young child I have always athletic and challenging my self athletically. I think that this is a spritual gift that god instills in some and they are used to inspire others through movement and a desire to be physically active. Zuzana when I first sow your website and just your attitude and love of fitness I could see that you have been gifted with this desire and share with others. When I work out and I am so happy in body and how god made me I don’t really care what others think, because I know god designed me this way and it’s nothing to be ashamed of but to embrace. It’s sad that not everyone supports but that’s the world we live in. We can just use this as way to be stronger in who we are and more acceptance the more I do this the less I worry about what the world thinks and approves of.

Hey! my time was 11:52. I think I looked confused while doing this workout. The jumping up and sideways and then lunging to the opposite side required a lot of concentration for me :)

Squats, baby!

Hi Zuzana,

I just got home from work and first thing I did was go to your blog to check out a workout I could do. I saw this one and am ready to try it. I will say it will probably take me a little longer than 11 mins but I will do my best to beat your time!

I do notice that I get very out of breath when doing your workouts. I know duh thats supposed to happen but sometimes Im so out of breath I have to stop for a minute in order to be able to continue and finish it.

Is there anything you can recommend that will help me build up more resistance to the cardio? I consider myself an active person, I workout regularly but for seem reason I feel so out of shape when doing your workouts. Let me know. And thanks for sharing your workouts with us, they are awesome!

First of all, Zuzana and Frederick, LOVE YOU. You guys are a whole new level of awesome! I live in the midwest, USA and there is 7 inches of snow outside right now, so that Malta sun and ocean look so fantastic!!!
Thank you for all of your workouts and free advice– nothing has been more helpful to me in my road to fitness than this site! Also, thanks for the geography lesson! After I read that you had moved to Malta I decided to research it a little since I didn’t know anything about it. It looks and sounds like a fabulous place, and I pray someday I can visit!
Thanks and much love,
Brooke

Danielle,

In turn, with a sincere look of concern on your face, say “I’m glad you mentioned that to me because I have been equally concerned about you heading down the road to morbid obesity.”

Don’t let them have the last word on the matter — simply turn it around on them. Put them in their place socially for being so rude.

Janet – I completed the workout in 8:42. Next time I do it I plan to focus on my form too. I think I could probably go a little lower in the pushups and side lunges. It was a nice short, sweaty workout though. I added about 15 minutes of ab exercises afterward.

Hello Chris M! Thank you for leaving a post. I beleive that is definitely the right approach to take. Become a motivator of change in people’s perception on what truly entails living your best life.

Ahoj Zuzko,

fandil jsem ti už v tvé předchozí profesi;-) Měla jsi úžasnou postavu ještě než jsi začala cvičit – myslím tím na takové úrovni jako zde prezentuješ. A co se týše tvé současné postavy, tak to je absolutní špička!!! To co děláš je obrovská motivace pro spoustu lidí a ti co motivovat nepotřebují nebo nechtějí určitě ocení pohled na krásnou cvičící slečnu:-D

Hodně šteští v tvé další kariéře:-)

I like the quickness of these workouts. One questions-how many calories does a workout like this burn? Say compared to running a mile?

hey zuzana,
great workouts! i’ve decided that i’m gonna start fresh with the way i workout and i’m doing mostly just your workouts from now on. i can’t help but notice your sweet wardrobe… where do you get your pants/shorts/capris from besides lululemon and adidas? are you a size 4/small? i’m scared to order from the site bc of the sizing…my figure is similar to yours btw.

Hi Everyone,

I’ve a niece who works out. I turned her onto Bodyrock.tv during thanksgiving. We will call her L. L’s daughter is a very active 12 going on 13 in a few months. Her Mom encourages her by having E ride her bike while L runs. I see no harm in this as E is very healthy and a really good kid.

When I was a kid my Mom use to send us outdoors after school rain or sunny to get fresh air. We had neighbors who worked out in their side yard on an old swing set. I remember this one guy who lived with the family (16 years old?) who could easily do a 100 Chin ups who was really ripped. Non of this exercise had a negative impact on me or those kids next door.

So I don’t understand the people who told Sarah her kids shouldn’t exercise unless we don’t know the whole story.

Anyway, thank you Zuzana for sharing the email with us. And I hope Sarah continues to be a good role model and supportive of her kids in whatever they do.

–Chris

I think most of us who are active can relate. I’ve heard it from friends and family who just don’t get it. All these people who comment though are the same ones who never get off their butts! lol I get excited when I know I can run longer, faster, lift more or do more push ups because it equals progress, endurance and strength. There will always be people who don’t understand the concept of being fit and healthy and that it has nothing to do with being vain. Who wants to feel 80 when you are still young? It’s great to see an amazing mother who is instilling the idea of health to her children. Personally, when someone makes ridiculous comments regarding vanity,etc I respond along the lines of how staying active makes me feel…happier, stronger, healthier, and a huge stress reliever. The results of what it does for my body aesthetically is simply the bonus.

Hi Zuzana,

I did this workout and I am ashamed to say it took me 19:20. ALmost 20 mins! I really need to work on pushing through it and getting it done in at least 15 mins. I will try it again and see if I can beat my time. Hopefully you have some really good suggestions for me in regards to cardio. Thanks!

The thing that happened to Sarah and others’ negative experiences made me also think something funny that happened to me. So I am telling you the story to lighten you up. =)

Few years ago I was on family holiday in Italy. I went to the pool area with my mother and because there was no-one else beside us, I decided to do my pilates exercise. After a while doing my exercise I was in “plank” position, when my mother started laughing and she got up to leave. And when I looked at her to ask what was she up to, I saw what made her to laugh. I had gathered myself quite an audience. The neighboring hotel had its balconies towards our pool area and every single balcony had people watching me doing my exercise.

=D Well, pilates can look weird. It warms my heart that I gave them something to wonder.

Great workout! Couldn’t quite get through all 50 reps but I did 40 and am sweating like no tomorrow!

Thanks for all the great videos!!

I am a pretty muscular guy but i want to tone my muscle and shed some fat. These seem like great workouts for that.

Wow! Zuzana, your nimbleness is inspiring ! You make the workout look so simple. When I try a workout I can only manage one or two rounds before I feel like dying. Haha.

It’s so cool that you workout on the beach, I live near to a beach but there’s always many people there so I don’t workout there xD.
I have a question – is it bad to exercise on concrete? I’ve heard that it damages your knees, especially skipping.

I think your absolutly right. It is not wrong or unkind to talk back to someone who questions you. They open it up and are deserving of an honest answer and you are deserving to defend your integrity; for your own mental health and protection you owe it to yourself in life. Physical health/mental health, it all goes together doesnt it?

Zuzanna,
I’m frustrated. I thought that by now I will be able to do nice push ups. it’s been two months since I started doing workouts regularly (every day, or at least everyday. minimum 5 times a week, and only once in a while if I really can’t I skip one). I always mix push ups into my workouts – more exactly – baby push ups – and I still can’t do regular ones. how do you get such strong hands and great push ups?? I’m really frustrated… I do a lot of baby push ups (I even combine push ups during work.. luckily I have an office for my self. so every round hour I close the door and do some 20 – 50 baby push ups… every hour. I’m that serious…) and nothing! it really gets me down.
Help.
Thanks Naama

Hey Zuzana,
Love our site and your workouts. Very inspiring and so easy to do at home.
In regards to your shared post: Life is one big adventure or it is nothing! She is teaching her girls how to have that adventure and be strong enough to endure it. You can’t live life to the fullest inside your house in front of the TV and Computer. I don’t have girls but I do have two sons (19 and 16) that we have raised hiking, backpacking,water sports and anything else that we can do outside. I can see such a diference in their lives compared to others their age. They have already had more adventures than most people will ever have in a lifetime. So I say you keep raising those girls just like you are now and they will always be grateful to you. And one day my boys will grateful to all of the Moms like you for raising a strong young woman that they might want to marry someday! :)

Hey Zuzana,
your workouts realy look great, but i´ve got a problem with them. My mum isn´t a very active woman as Sarah is, instead she never realy worked out and also got me this attitude, that it doesn´t matter at all, how you look. But with the time I was getting lazy, staying in front of the computer the whole day. Now with all the fat on my body, I don´t feel too good, I actually feel quite disgusting. I told myself to work out and do something about it. I stuck with this intention for about three days, but as I couldn´t do half a workout (and I didn´t even try to catch up with you, I took all the time I needed) , I just thought I´ll go on with my life like before. So as you see I´ve got no dicipline at all and now hoped for some kind of motivation trick(figuring myself thin did´nt work at all, because when I see myself thin I´ll immediatly think, I´m never going to get to this shape).
Anyway thanks for sharing your workouts with everyone,
Katherine

Hi Sharon,
It’s really hard to gauge how many calories are being burned because there are just so many individual factors at play.

Thanx.
:)

:o) waw,..len ti chcem popriat vela prijemnych chvil pri novych cvikov a musim podotknut Zuzka, ze si velmi charizmaticka na pohlad nuz hlavne bojovnica s teba za to je poriadna. Nech si uz hocikde maj sa pekne a drzim paste,..ahoj x

Just checked out Lululemon site and love the stuff and color choices. But, it’s waaaaaay too expensive for me; especially just to sweat in! Oh well.

Hi Chris, Ashley and everyone!
I think both of you have good intentions, but, it is not always that easy. Yes, by all means give it a few tries. A portion of these people will respond well to ‘’our inspiration and motivation.’’ However, we cannot actually ‘change’ people on our own; they have to actually do and want to do it themselves.

Ignoring them is a bit unproductive. Communicating the reasons and benefits to the position you hold creates fantastic awareness. But being pushy about your beliefs is unethical. You need to meet ½ way or not at all with these people and remain open to difference.

Both parties ‘should’ try to see the importance of respect and tolerance. The person needs to be informed HOW their comments are unbalanced and inconsiderate. If they really think the way they do, ask them to support it with evidence and create a sound argument. But, making rash judgements about others is not on. All and all, free speech and difference are wonderful things.

z,
today i completed the workout in 8 45 secs.
believe it or not; I wanted more so i did another 7 minutes with skips, flys and crunches.
also z why is it that i feel that im pushing myself but i think in my mind its too easy.
is it because i have already adapted to having an active lifestyle?
thnks marissa

HOLA Zuzana

Skimble am

I’ve been writing my doubts and I have answered any

Zuzana, I swear with all my heart that none of my comments I sent you said things offensive

I’ll tell you something: I LOVE YOU ZUZANA I really like you because you are a beautiful athletic woman

And then fed I’ll tell you everything that I love you

And I swear that I will not offend or insult you in any way:

Zuzana MI AMOR LINDO

How beautiful you ZUZANA

How beautiful you are when you exercise ZUZANA to show Esvelt BODY

WHEN YOU ARE BEAUTIFUL HIGH WATER CARB TOMAS Before exercising, as carbohydrates WILL STRENGTHEN YOUR BRAIN AND LO AND GET MORE ELECTROLYTES

How beautiful is your brain., AND THAT YOUR BODY IS YOUR BRAIN THAT CONTROLS MAIN MOBILITY OF YOUR BODY and your muscles when you exercise

When you exercise your brain and try again AREA FOCUSES engine at its potentially higher

IF YOU KNOW YOUR brain controls your body by exercising

‘LL GIVE AN EXAMPLE: When you exercise YOUR BRAIN GENERATE ELECTRICITY AND MUCH ELECTRICITY LOAD ALL YOUR CEREBRAL CORTEX MAKING ALL your gray matter sends a signal to the muscles of your abdomen SO THAT YOU CAN TAKE CONTROL OF YOUR MOBILITY muscles of your abdomen and the hardness of your abdomen ,is an example

I LIKE SO THAT YOU CONTROL YOUR BRAIN AND MUSCLES ATHLETIC BODY BEAUTIFUL WHEN YOU’RE DOING YOUR EXERCISES

ARMY AS YOU MAKE ENOUGH, YOUR BRAIN became stronger VEINS AND YOUR BRAIN, CEREBRAL CORTEX TU, TU MASS CETEBRAL, your hypothalamus, TU pituitary, your brain YOUR SENSITIVE TO YOUR AREA motor area, is stronger

YOUR BRAIN Strengthened your abdomen, your biceps, your legs.

And I also like WHAT ARE YOU DOING WHEN YOUR sighs finish exercising

Those are the sigh of a female athlete

AND I LIKE YOUR NECK muscular and athletic

I LOVE YOU ZUZANA.

14:44….. Don’t know how ya did it in 11 min! Ur a tough one!!!

Hi Zuzana,

Although I am not currently pregnant, my husband and I are on that road… I was wondering if you have ever thought about doing a hardworkout that could be for pregnant women? I did some research b/c I love working out (and I am obsessed with your workouts!) and it is pretty hard to find out what you can and cannot do in terms of exercise… Just thought it might be a good idea as I am sure it would help alot of women!! (Or even just a post on the names of your exercises that would be ok to do during pregnancy). Your the best! Hollie

hi zuzana thanks for your workouts.
i go to the gym
i could make my abs that i can eat
tuna or need some type of vitamin.
as can by about as perfect abs like yours
zuzana blessings thanks please reply
is and excellent coach.
greetings from mexico
i,m your fan

Hey Susanne,

This is my first time sending a blog. I just wanted to say that I am a 50 year old male who is training for triatholons,endurance swims, and ultra marathons and have found that your workouts have become crucial in obtaining my peak conditioning for my races. I have been involved in some sort of training for the past 35 years and your site has given me new inspiration.

Sincerely, Dale…

yes, indeed, from personal experience:

At 25…
I could eat everything, including a pint of Haagen Dazs for dessert most nights, and workout about 15 minutes to 45 minutes/day.

At 52…
I have to eat very lightly and carefully, no deserts, no sugar, no junk. I workout 1 hour-3 hours/day of strength plus cardio, at good to very good intensity nearly every day.

Results? Just as strong, or stronger. Cardio is weaker, but working on that as much as I can. Weight is 10 pounds higher (not all muscle) but working on that, too.

Such is life. But I am happy and feel great and I have great energy! Secret is…don’t stop trying or get injured!!!!!

HaHa! When I look like Zuzanna I will send a photo!

Hi Zuzana, I love your website, and everything that you do. I was a gymnast my whole life, coached for 25 years, and active in many other sports as well. My husband and I have a Fitness Gym in Fairmount,Indiana(Home of Actor James Dean)I watch you everyday, you are a genious with your routines and workouts.I’m starting a Bikini Boot Camp at our Gym, and we’re doing your workouts. We love you, and what you represent to health and vitality. Thank you for sharing your workouts with everyone. You ROCK!!!

Hi Zuzana … I wanted to add my two cents regarding today’s post. I am always appalled by others who can’t support something positive that someone else is doing. I have 3 children. My husband and I live a lifestyle of exercise. I can’t say I do what this woman does with her children (although I’m quite inspired to incorporate some of that into our lives), the fact that we make exercise a priority in our lives inspires and encourages our children to make it something they want to do as well. My youngest daughter struggles with her weight and I prefer to encourage her to be active and exercise rather than ONLY tell her to stop eating this and that. She is doing very well. I personally think there is nothing more important and more fun than exercising and doing activities together as a family. It’s AWESOME … Thanks Zuzana. I don’t know if you realize what a true inspiration you are. I love how down to earth you are and I truly enjoy the site and the workouts. THANK YOU!

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Hi Zuzana,
can you please do again the workout from 11/14/2009 Workout – 550 Killer Reps
we can all check to see how fast we can finish it, how stronger we got.
if yo can that will be great.
thanks. have a wonderful weekend.
tali

Hi Jenny,

it’s recommended that you avoid concrete for skipping and jumping.

Hi Naama,

if you can do already so many baby push ups, then you have enough strength for the regular push ups. Your body just doesn’t know it yet. That’s normal. Now you have to start practicing regular push ups. Many people recommend to start with negatives which means that you won’t try to push up at first, but instead you start in the plank a lower your body slowly down towards the ground as one unit. Don’t drop your hips or your head. Keep the body in one straight line. It might take some time, but you need to be patient. It shouldn’t take you any longer then 3 days to train your body to do a couple of regular push ups if you practice for just a few minutes here and there throughout the day.

HI SWEETY!!!

QUESTION!!! IS FINE IF I ALWAYS EXERCISE AT NIGHT (AFTER 10PM)? DO I GET THE SAME BENEFITS? IM A BEGINER AND I REALLY NEED YOUR HELP. IT IS THE FIRST TIME THAT IM TAKEN FITNESS SERIUOSLY THANKS TO MY BOYFRIEND THAT INSPIRED ME BECAUSE HE LOVES FITNESS AS WELL AND NOW THAT I FIND YOUR WEB IT’S AMAZING TO HAVE YOU AS MY VIRTUAL PERSONALL TRAINER.

[...] post: Beat The Meat Suit Workout | Fitness Advice, Workout Videos … Share and [...]

HI Skimble,

I think that this is the comment of the week :) Thanks, very flattering.

Hey Z!

Just completed this workout in 8:19! Woo! I was worried after I completed yesterday’s workout in 20 minutes and something seconds, but now I realise wasn’t my fitness but my skipping abilities that increased my time.

I did this workout exactly like you, with my legs apart during the triceps push up part of the burpee. I have to say, I think the legs apart made this workout a lot easier.

I just saw you posted a diet video! I’m going to check it out now!

Ashley

hi zuzanna did this workout today neck feeling alot better. i did 50 reps in 11.3 mins. thanks for work out routine see you tomorrow.

This is for “Sarah” in your post…I think it’s great that you teach your children the value inherinant in their physical well being….it is vitally important…you can’t do much if your health and fitness is poor.Don’t let the “haters” effect you. These lessons will help your girls through out their lives.-Mike

Will you PLEASE make a full length workout? I need someone working through each rep with me because I have a hard time motivating myself to finish. I used to do Jillian Michaels DVDs, but you are eons beyond her in the hard core department!!! You’re my workout inspiration. Thank you.

Hi Zuzana,

I completed this workout in 11:08 and feel great!

This comment is for “Sarah” and everyone else who feels the same. Pay no attention to negativity and do what makes YOU happy! :=)

Thanks again Zuzana, ;-)
Audra

Hi Zuzana,

I managed to finish this deceptively hard workout in 13 minutes, 24 seconds. Needless to say, the experience really woke me up this morning and I needed that:)

I’d also like to comment on your post about negativity and jealousy. I personally believe that we all are given a mission in this life, and a key part of that mission is to always try to set a good example for others around us, no matter how down, depressed or angry we may feel for whatever reason. You know, I live in Manhattan and during my commute to work every morning I’ve witnessed some of the worst of all human behaviors known to man. But do I let these sick and misguided individuals ruin my positive, respectful and productive views about how to behave? No way, no how! We cannot allow ourselves to be intimidated. By doing the right thing (working out, living clean and healthy lives, for example), we are sowing the seeds of happiness, truth and love in those around us. Don’t ever stop believing, and thank you for contributing to the wellness of the world. Peace.

Woohoo! 09:51 get in! Not bad for an old bearded farmer :)

lol Thanks for another great workout Zuzana.

Hi Nick,
Great comment. I’ve been to NYC a bunch of times as a tourist – last time in June. I can sense that it must get really hectic there and crazy at times with all of the bustle and activity.

18 min 19 sec … really hard time with push ups! but i keep faith to improve my time :)

Awesome, workout!! You look GREAT!! And thanks for the insightful post. I especially liked, “Keep focusing on being a happy, healthy, fit, strong, loving, friendly and beautiful person.” I posted it on my computer as a reminder. ;)

As for the negative people, it’s important to keep strong in our health beliefs and wish them peace in their hearts. This woman has the right attitude and her girls will be thankful for her efforts later in life. :)

dekuji, je to moc super.

Hi Frederick,

Thanks so much for the shout-out … you’re so right about living here in NYC, but I can tell ya that the better you look and feel, the better the people around you want to look and feel. It’s like a contagious disease of health;) People almost always want what they don’t have… Hey, if you guys are ever in town again, I’d love to be your tour guide;) Thanks for your good work!!

Hey Zuzana,

I thought you would get a kick out of this… 15 minutes! (I’m really out of shape.) I’ve been doing Turbo Jam (which I thought was great compared to other DVD’s) and not getting near the amount of energy expense that was in this workout. I stumbled across your blog and have been watching it for a couple weeks and finally today decided to give this workout a shot. I can’t believe how intense this was for me. I could barely do the push-ups. But I finished!! That was my real goal. Yet my arms were shaking like crazy! Do you ever do a jog in the morning when you get up? or some other cardio session that is at least 45 minutes?

Thanks for the workout!
kimberliev

Hi Zuzana,

Great workout as always! I just wanted to respond to Sarah’s message and say that it is absolutely fine to have her children be active and working out. Especially with all of the video games, tv, and other things that can distract us.

Some people have a misconception about working out in general. Usually people think that kids working out is wrong because it can stunt their growth or cause other problems. But the thing is they’re thinking of kids lifting weights or doing other strenuous activities.

While she should be careful with what kind of exercises her kids do, I see nothing wrong with her teaching her kids how to workout and the importance of it.

Out where I live, you see tons of kids jogging, biking and exercising with their parents. As well, my kids stretch, walk and do some exercises with me. At the elementary school here they have a day (weekly, and if the weather is nice) where the kids have to run laps around the playground, and the challenge is to do as many as you can. Is this wrong? I don’t think so!

It surprises me that people know that the obesity rate of adults and children in the U.S. is on the rise and still give poor advice about what some other person should or shouldn’t do with their children.

Sadly enough, we have 3 sizes of pants for kids now, when I was growing up we had 1. Now they have skinny fit (which used to be regular) regular, and X. While I know all to well about uncomfortable tight jeans, what exactly are we teaching are children here? That its okay to be fat?

In closing, keep on doing what your doing Sarah because you daughters will be in great health while other kids will be battling obesity at a young age. My kids get made fun of for eating sandwiches with Ezekiel bread, instead of cafeteria food so the haters will always be out there. just remind your girls that they are doing a wonderful job and encourage them to keep on doing what they are doing.

:)

11:15 I can tell that I am getting stronger, I usually struggle with push-ups but I did all 50 rounds without having to do any pushups on my knees! Great workouts, can’t wait to see whats next

Hi Zuzana,

I love your workouts, you’re doing a fantastic job!
I went on Lululemon’s website and couldn’t find the pants you’re wearing :(
Looked at every possible product, and couldn’t find them. Do you know the product name of your crop pants? I had to settle for their Run: Empower Crop II, but I really love the ones you’re wearing with the detailing at the back of the knees!
Your answer would be greatly appreciated :) Thank you so much for inspiring me!
Mihaela

Love your workouts!!!

Just wanted to say great job to Sarah what a positive role model you are for your girls. Just keep in mind who is making the negative comments to you…I find in most cases it comes from unfit and unhealthy people. Their negativity is what justifies their own unhealthy lives and the poor examples they are setting for their children. North America has so many obese children! that should be everyones concern but yet no one wants to comment on that. It’s a learned behavior and it is up to us as parents to do the best for our children to have them grow and be healthy, understanding the importance of fitness and nutrition in a positive way. Just know from another fit mom with a young daughter you’re doing a great job and will raise healthy happy and confident girls!!!! Nothing wrong with that :)

Hi everyone, I’m Davide from Italy. I say only one thing:
mens sana in corpore sano (latin)
good mind in a good body
and more your body is good, more your mind is open.
Who forge their bodies with the fire of the will, gives way to the mind of prose aims high in all areas. And the spirit is great.
Sorry for my english.

Hi Zuzana,
I have to mention this again how much I love these work outs and all your fitness advice. I’d also like to ask you if you can possibly tell me where you bought the wide silver bracelet you always wear. I’ts stunning. Thanks lots,MinnieV.

Hi Minnie – Zuzana made a post about it here: http://www.bodyrock.tv/2009/08/23/my-30-day-challenge/

hi!!

did you take away forever the “15 min daily workout”????
(October-November)

I really want it back!!! where do I find thoses??

Clo

Hi Claudia – they should be in the daily workouts section…

frederick hello i would like to give abdominal routine for men may please thanks
zuzana blessings and greetings are my inspiration
greetings from mexico

Great workout
Only I think I ended up doing 55-60reps
I seem to always lose count!

Hey Zuzana,
Thanks for the great workout as usual. :D Your videos were on the TV news in Taiwan a few days ago!

Hi Zuzana,

Thank you for this post and workout! I loved this one. I added a quote from this post on my blog along with links to BodyRock, let me know if this is all right. :) Here is the link so you can see: http://www.epicbeautyguide.com/2010/01/is-wanting-to-be-and-stay-beautiful-a-bad-thing/

All the best,
Stephanie

Hi zuzana, I found your workouts on youtube. At first I thought it was a joke and that you were posting videos for fun. But when I watched more of them I realized how serious you were and how amazing your workouts are. I’m a 21 year old mommy who gave birth almost a year ago. I have been trying to get back in shape ever since and have baught every workout video there is. I absolutely hated them. First of all in the videos they act as if its so easy to do what they do. They don’t even break a sweat. Here I am laying, out of breathe trying to keep up and they are laying as if there not doing anything at all. Also most of the workout videos are horrible at explaining how to do each workout. I am 5’4 and weigh 105 I am not fat… but I most definetly am not in shape.. and thats more important to me then numbers on the scale. I absolutely LOVE the way you explain step by step and actually show how to do each one. Your body is absolutely amazing. I am jealous =) I have baught all the equipment I need for all your workouts and have asked my sister to join me for a challenge to get our bodies ready for the summer. I can’t wait to see the results. I’m going to take a before and after picture. Also I have a journal to keep my log ins so that I can get better at each one as I get stronger. I would just like to say Thank you so much for this wonderful website. You are the exact trainer I was always looking for. I would like to send you my picture 6 months from now to show you how I’m doing =) once again thank you so much… and keep up the wonderful work. You are beautiful.

Masha =)

Hi Stehanie,
Thanks for linking back to us :)

hey,

after 25 reps i tried to do some variation:
first i did another 25 push ups, then i did 25 mountain climbers and then i did 25 side lunges. so i did one after the other and instead of the burpees i did some mountain climbers.
i completed this workout in 9:04.

(c:

Hi Zuzanna,
I’ve been watching and doing some of your workouts for the past few weeks but haven’t actually been posting so I figure I should start now just so I can at least contribute a little. I completed this workout in about 13mins. Very intense but the feeling of accomplishment is great. Thanks again for sharing your workout videos and diet tips!

I was just flicking through to see what you all were saying about this post, and lo and behold Another TESS.

I have never met another Tess before, Are you just Tess or Tessa, or Terasa?

sorry, i get excited easly.

Hi Zuzana, this is a great workout!! I was just wondering what kind of diet you are on? Do you not eat certain foods or are you a vegetarian?? I would really like to know because i work out really hard 5 days a week and i cant seem to get those last few pounds off.. Please send me some advise..

Thanks for all the great workouts!!
Raquel

hi, i’m thinking exactly the same! you’re really great trainer and thanks for all. I hope that one day i’m gonna be like you. now i’m doing some fitness course, next saturday i’ll have my exam and if i pass it, i gonna work in some fitness club like a trainer. this is my bigest bream. With You i can still work on my condition and power of my muscles :) thanks again for every video with You

natalia

p.s. and… yes, your body is perfect :) you look great

Hi Zuzana and Frederick:

Thank you for the great workouts and inspiration. I homeschool my son (1st grade) and I am a busy homemaker. I like to make the most of my time so your workouts have really helped me when I don’t make it to the gym or I am crunched for time. I really enjoy the recipes since my family is on a budget. Thank you again for offering great workouts, healthy recipes, and healthy advice. Frederick, I enjoyed your article on the “cheat days.” I was doing Body For Life but I needed an edge and I think your site has been the edge I was looking for. I would also like to thank you for keeping it tough, simple, down to earth,and sincere. I have been promoting your site to all my girlfriends because we should share anything good we find for ourselves. I wish you the best. Question: I hope to get pregnant soon and would like to keep workout…any advice?

Sincerely,
Iman
San Diego, California

Hi Lexey,
Nice to hear from you :)

Hey Zuzana,

Your workouts are awesome! I did have one request though. I use a RSS reader on my phone to do your workouts at the gym. One some of your workouts (We are back with a 500rep workout 1/4/10) you list the whole workout before the pictures start, which is super easy for me to follow on my phone. However when there is no list I gotta scroll down after the pictures and I lose my place and it ruins the intensity of the workout. I knows its a dumb request, but it would help me out so much if you could somehow pull that off. Thanks for the great workouts

-Miguel

I completed this workout in 10 minutes. I was up in the desert mountains tonight at sunset. I think that finding new locations out in nature is as much fun as the workout itself. My husband was with me and Iv’e convinced him to start doing these workouts with me at least once a week. This was a good one I was sweating at the end found it very challenging. I think I am still sore from the 300 rep workout. I love the Burpes. Thankyou so for the great workouts. Heidi

I think Sarah is doing great keeping themselves active, and for the negativity i think she should just stay away from it as much as she can, if i hear or am around negative people i ignore them and try my best to stay away.

hi everyone.
i like your greeting is heard well.
greetings from mexico city
one day i,m going to know your country.
please reply my messages

I LOVE your website and workouts!!!:) Been following about a month and this is my first time posting.
You have an amazing body and I was wondering what kind of diet do you follow? I work out really hard and don’t seem to get the cut that I want. Please share your secrets!!!:)

love all your workouts, lots of unique things to work out my muscles in different ways, i really appreciate all of your videos. <3 you look awesome!

HI …thank you again for the workout videos. Now I have been noticing for these last couple of months you have been doing a lot of circuit training workout and functional strength workout. I was just wondering if you do any weight lifting workouts in between to gain your muscles? You dont seem to lose any of your muscles, look perfectly shaped in size and figure. I wonder if we can just do these kind of excercise and still build muscles cause I don’t really like lifting weights :)
Thank you
Trixie

Hi Zuzana! I’ve been doing your workouts for a couple of weeks now, combine with jogging outside. I love them but it just seem impossible for me finishing them without almost doubling your time. And sometimes I just cant finish all the rounds, especially when they involve upper body. So my question is should I go through the whole workout, not mattering the time I take, should I cut down reps or rounds, or should I just lift weights until I get stronger and can do your workouts?? It would be very helpfull if you show an easier variation for the hardest exercises. Anyways, hope you find the time for answering my doubts. Love the web. By the way, I miss more of your fat loss diet tips. Best wishes

I’ve run into mixed negativity regarding exercise. Most of the people I know avoid any additional exertion whenever possible. This baffles me, but I don’t assume to know what’s best for anyone else. Friends and classmates see me walk to school, walk the dog, walk 4 miles to eat at my favorite diner, and I’m fairly skinny. This baffles them. Recently a friend of mine actually became upset and told me to stop walking to school. I don’t know whether it’s from jealousy, a sense of guilt, or because people just don’t like seeing skinny kids exercise. Whatever the case may be, I never let the opinions of my classmates affect what makes me happy and healthy. The best way to deal with negativity is to counteract it with positivity–which is much easier when you have residual endorphins from exercise.

There’s my two cents. Thanks for the new workout Zuzanna–can’t wait to try it!

Hi SpanishGirl,
You can always just cut back on reps and sets – the key is to modify these routines so that they work for you. Given enough time and practice you will eventually get strong enough to take them on as they are. Zuzana will be showing some variations in the 1on1 area when that opens.

Hi Miguel,
Zuzana and I just talked about this and we agreed that this is the best way to do it. Thanks for the tip!

Hi Iman,
Thank you for the nice comment :) and for sharing our site with your friends. It is this kind of word of mouth support that really makes the difference for us. Good question about pregnancy and exercise – to be honest it’s not something that we have really looked into yet :)

That awesome! thanks Frederick!

Hi Zuzana.
You look great. It really motivates me. I have just discovers this website and I am going to follow it. Could you tell me what diet do you have?thank you everything best

Hi Frederick…i found very difficult the 500 reps…did Zuzana do all the reps she wrote?

Hi I am again sorry…i forgot to ask what the 1 on 1 with Zuzana is!!!!Thanks…..;-)

Did it in 8 min 35 sec.
Sweating like a donkey in a sauna.
LOL
:)

Hi Zuzana,

Your an inspiration! Great workouts, beatifull website, nice vids. Your body is my example to achieve! Thanks for all your hard work, workouts and fun. I’m finally getting in shape! They are an excellent addition to my weightlifting program.

Keep those exercises coming! Thanks a lot.

Zuzana,
It dawned on me one day while watching my young sons train competitively in wrestling that I was spending hours on my fat butt being a “soccer mom”!JUST WATCHING! I decided to go to the gym while they went to practice. The pounds melted and I feel and look great. Now I have push up contests with these boys and sometimes kick their butts which make them work out harder to beat me. We have lots of fun. Like I told you before, they join me in your workouts. They are the only children at the gym and I hope we are a great example of having fun. It is magic to see all of us lined up doing the snowboarder or burpees and laughing. Here in America, kids are very overweight and underactive. Anyone who criticizes someone about having a fit active lifestyle and calling it vanity is trying to find an excuse to stay on the coach or maybe don’t want to make the extra effort to bring their children along. In my case, I was the only one in my house not exercising and eating clean so my family was an inspiration to me!…now when I am at practices or tournaments I bring a jump rope and try to include other moms in short fitness exercises in the corner or out in the hallway. And I don’t care what anyone thinks! I try to smile and be gracious and inclusive to anyone who wants to join in or learn something new.
Zuzana, I have gone from a chubby mom in a denim jumper to a striking physique in workout clothes. I am not used to positive compliments or negative jealousies. I have had to learn to be gracious to compliments and undiscouraged by jealousy. I find complimenting others for their efforts and encouraging them in any way goes a long way. I think parents who neglect their children’s physical well being are compromising their child’s sense of who they are and doing more damage in terms of a low self esteem. It is my experience that finding a female who has way too much confidence is rare.
Best! Mandy

Thank You!!! Everytime I feel like quitting I come here. You are so inspiring!! I hope you have a wonderful day. I wish luck to you and everyone else:)

Hi Zuzana I just wanted to let you know how much of an inspiration you are to me. I look forward to doing your workouts everyday. You should really consider doing online personal training or even a DVD. I would love to work with you on a personal level with the workouts because I want to make sure I’m doing the exercises correctly, and alot of times I just go with the flow not sure if I’m actually doing all the movements correctly. It would be nice to have that extra guidance and reassurance. Thanks again for all you do. Have a great day/evening :)

Hi Rosalyn,
We are working on this! Thanks for your supportive comment :)
F&Z

You are gorgeous and your body is amazing!
I just found this website today, and now I’m inspiried to lose weight. I’m going to start with this workout today =]
Thanks so much!
I’m so glad your website is free and has so much variety. I love seeing new workouts everyday. It’s so much better than all the other weight loss videos and sites.

Hey, I was just checking out your website. I got linked by a friend, and I’m just wondering, are all your workouts based on body weight alone? Or do you use any equipment?

Thanks Zuzana for a great workout. You are in perfect shape, I should say. Couldn’t beat your time and finished in 26 minutes :)

Witch video should i start out with for beginers?

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Zuzana/Fredrick,

Could you please indicate with all the exercises if it’s Cardio or Strength Excercise, please. I know I sound really beginner (which I must admit), but normally I can see if it’s with weight it’s strength and if someone running.. it’s cardio. But Zuzana doesn’t use weights any time.
I am interested in that because I was adviced to do cardio one day and strength every other day.
If you indicate, it would be much easier for me to choose from the old ones and use them again.
Sorry for the silly question.
Suzanne

I must say that I totally agree with your reply. Being happy and positive has an effect on the people around you and they will be happy and positive back.

Hi Zuzana and Frederick,
I don’t know if you have been asked this before, but i just wondered if you or anybody else reading this post listens to any particular music when you are working out?
I’d find it interesting to know what keeps people motivated.

Personally i prefer Pantera!!!

Hi Zuzana & Frederick,

I was wondering what time (Malta time) you guys usually post your workout videos on the web?

Here in Arizona I’m 8 hours behind and I usually workout in the morning but I’m finding that the videos post late in my day. It sounds corny but I constantly check the website for the new workouts but maybe your reply will help because that way I can go about my day and do my workouts when they post.

Thanks Zuzana & Frederick,
Audra

Hi Zuzana. Just wanted to say thanks for the motivation, due to poor health over the last 18 months I have gotten somewhat out of shape, despite previously being a fitness instructor myself (it can happen to anyone!!). I’ve started exercising properly again a few weeks ago and stumbled onto your website looking for a how to skip workout (been trying out new things!). Your video’s have really geed me up, provided inspiration, reminded me of a few exercises I forgot and some new ones too! I’m positive I’m gonna get back in great shape in time for Spring in the UK, and set myself some strength, running and bodyfat targets for 8 weeks time. It would be interesting to know what your goals are for this year, maybe you could post on the site and provide updates as to how you are progressing?
Thanks again, motivation is the key!!
PS perhaps you could provide a weekly podcast that I could subscribe to and watch on my iPhone prior to workouts?

Hi Audra,
It really just depends on how quickly we can get them done and what we have going on that day. It’s always a bit different depending on a million factors :)

Hi Banzai Joe,
I would LOVE to have music in our workout videos but unfortunately because of all the copyright issues we can’t. We listen to everything tho – Zuzana is more into the harder stuff than I am. I am a retro 80′s and top 40′s kinda guy.

Hi Frederick,

Thanks for the reply! It’s really not a problem and I actually kind of noticed that the videos are posted late in my day and that is just fine by me. I just thought maybe you guys had sort of a routine going that I would jump on the bandwagon with ya. LOL…

I guess that just means that I’m just totally hooked on you two and thats a good thing since I’m in much better shape than in high school!

Thanks,
Audra

Hello,

I think it’s fantastic that you promote healthy eating as something that is, in fact, easy and it’s not rocket science.

To answer you question re: bottled water, “What can I do?” – might I recommend a water filter, such as a Brita. I keep mine on the counter – room temperature water is better for you and your body is able to absorb it faster.
Bottled water is mostly about marketing and it’s been said that it’s just the same as most tap water. It’s also a source of much waste :(

As for the tattoo – I’m a fan of script – maybe have a quote or saying inked. Keep in mind – it’s permanent – and what will it look like after some life experience …

Peace,
~N.

Although staying positive in this society sometimes gets tough, just remember that positive energy radiates and spreads. You never know who you might inspire just by keeping a bright attitude.

12:15. Phew, my feet definitely hurt from this. Ankles? Maybe I wasn’t jumping through my heels? I don’t know, but I definitely had to take breaks. This was my first workout in 3 days! I haven’t had such a break in a looong time. I have to get back into action :) Thanks for the workout!

Hello Zuzana,

I enjoy watching your videos everyday! My first figure competition is on 06/12/10. I just hope by then my body will look like yours :)

I am an eye doctor and I have access to many gorgeous brand name sunglasses. I think you would look very pretty in a Maui Jim sunwear. If you want to order one, I can give you at my cost which is 50% off the retail price. So if you see one that you like and it costs $250 then you will only pay $125. Just my way of appreciating all the videos and exercises that you posted on a daily basis.

If you dont trust me, then I can send you the product and you pay after :)

Have a fit day!!!

zuzana, i want to congratulate you, you have THE most amazing body i have ever seen. i am currently 7 months pregnant and i am so looking forward to getting back in shape after the baby. i have looked through your photos and i just picture my body looking like yours, you know what they say,if you want something, you have to think you already have it. lol. anyway, i was woundering if you had any tips for me, and for after i have the baby. what kind of diet i should start on and what work out rutine, so that i can achieve my goal. thank you so much. keep up the good work.

I love the music of the 80′s! :)
Best regards,
M.

I menaged to do this workout in 14 mins and 13 secs :) For me it’s a great result :) I can feel I’m improving.
Thanx for inspiration :)

Hello Zuzka!
I have found your page short time ago and I’m absolutelly fascinated! You have fantastic workouts, I’ve been trying some in my fitness center and it is really hard! But I’m happy for that, because I have bigger goal to beat. I don’t like the exercises for lazy ladies, which are really boring and nearly senseless, these workouts are exactly, what I have been searching for. And especially you are the best motivation for me, I’ve ever had :-) Really, you have hot body, but I know, it’s not just because you don’t eat anything, it’s because you work a lot and that’s the reason, why I like it even more. Now I’m trying to get fit. But I’m a little bit lost, I can’t make the best diet for me, sometimes it’s too much, sometimes too little. But the main thing, I try to do is a lot of exercise. And your website helps me a lot with that. I couldn’t find many information about you…you are from Czech Republic, aren’t you? Me too. Where are you actually living now? :-) Thanks a lot for all your hard work, that helps people to improve their lifestyle… Hope one day I would have also as nice fit body as you have. I’m just afraid of some “bad days” when I will lose (unfortunatelly it happens) all my motivation, because I can’t see such good results, although I’ve been trying so much… Well…let see :-) If you have some time (any time), you can write me something :-)) I would be so excited :-) I wish you all the best to the New Year and to every single day.And I’m looking forward to your new videos. Naythiri ;-)

Hej Zuzana,
I recently came across your website while I was searching for fitness articles/exercises and I have since stopped searching other sites and became a devoted fan of Body Rock!
Your physique, diet tips and friendly personality are very encouraging and I am so thankful that you provide all this valuable information on here. Best wishes to you and Frederick!

I agree with her email. I am 31 also, I have no children, but I workout 6x/week and I get hasseled from other people about it. These are people who say that are being “supportive” of me, but I beg to differ. I often feel sabotaged. Sometimes it’s from family members, and other times it’s from friends. I am committed to fitness and yes, I sometimes put things off like the dishes or cleaning to get in a workout. They often say things like, “ughh…you’re going to workout AGAIN?? Didn’t you just do that yesterday? Can’t you just skip today?” And yes, I agree you whole heartidly that jealously is a key motivator in theirs and other people’s behavior toward not wanting a friend to lose weight or change. It makes a person have to come face to face with their own failings or insecurities.

There are days when I am just not feeling it, but more often than not I love to break a sweat. It makes me feel alive. It’s silly to me that anyone in America would raz a woman about teaching her children a healthy lifestyle. There are so many overweight kids here. I was an athlete at 7 years of age and no one ever bothered me or my mom about me being in sports or going to the gym with her. More power to the parents who are great role models and the fitness gurus like you Zuzana who inpsire people to change their unhealthy lifestyles. I really appreciate all the hard work and effort you and Frederick have put into this site and into your inventive workouts. So here is a big THANK YOU. :o)

Hi Banzai Joe,

I often listen to top 40 dance. Usually c89.5 here in Seattle. Here is their web address http://c895worldwide.com/web/ where you can stream them.

–Chris

Ahoj Zuzko a Frederick
Chtela sem se zeptat navim jestli mam neco s touhle satrankou ale vubec se mi neukazujou nove videa posledni cveceni je 06.01.10 nevim jestli si nejaky pridavala ale ten recept na ty susenky sem nasla.Jenom doufam ze je fsechno v pohode a brzy uvidim dalsi killer workuot.
Dekuju

Hi Zuzana.

I would like to say a huge thank you for your work you put into your website.

You inspire me to become a fitter and healthier person in my day to day life. You show me that working out (be it at home or out and about or even at the gym) does not have to be the same routine. I love that you are constantly mixing it up!

Since finding your website I have encouraged my friends (some of who are personal trainers) to log onto your website and they have become a part of our conversations. We also do some of these workouts as a group when we can all agree on a time. As some of my friends are personal trainers they have incorporated some of your ideas into some of their sessions and to much of their client’s response some have either loved it or have had a great challenge.

I look forward to many more new workouts and would like to say again thank you for helping so many people out there (not only myself) to become fitter and healthier people.

Tenille :o)

Ahoj Stanio,

to neni problem u nas, nam to funguje. To byl asi jen nejaky ulet. Melo by to fungovat normalne.

9:11, but was really winded after.

about your tatoo, If it will make you happy… DO IT!!! we will love you regardless. My personal opinion, I appreciate all natural, unmarked beauty, so even though I discourage tatoos, my opinion shouldn’t really matter. Your body, your choice. You’ll still look marvelous!!!

The best part about getting back into shape after a long layoff is how quickly your body responds. Later on you hit those frustrating plateaus but in the beginning you see progress from one day to the next!

The first time I tried one of your workouts I thought I was going to die half way through.
The next time was a little easier.
This morning I blasted through the Fifteen Minute Hot Body workout like I owned it.
I still didn’t come close to the results that others have posted but it was a personal best for me and that’s what counts.

I’m going to try this workout next.
Maybe tonight, maybe tomorrow morning.

Thanks again for getting me motivated.
You guys rock!

ahoj zuzko,
preji vse nej v novem roce… velmi ocenuji to, ceho jsi dosahla, skoda ze neprovozujes neco podobneho i v CZ, byl by to velmi dobry prodejni artikl… kdybys mela nekdy v budoucnu zajem o spolupraci tak se ozvi. D.

I finished all 50 reps of this workout in 8:15.

I love this website! The workouts are fun and they follow my philosophy that 15 intense minutes is better than 2 hours on a tread mill or 2 hours lifting weights the wrong way.

I just ordered my Gymboss Interval timer and I can’t wait for it to arrive in the mail so I won’t have to constantly look at my stopwatch or have a partner call it out to me.

I think the point to the type of exercise on this website is that it combines strength AND cardio. From what I have seen, there is enough variety here that you can just go in almost any order and you’ll be fine. Just remember not to take a lot of long breaks between sets or exercises!

Yeah, I see your point. Next time someone says anything to me out of jealousy or spite I will certainly put them in their place. I usually don’t like to be so defensive, but I am getting sick of hearing things like that, so maybe speaking in my own defense and sticking up for myself isn’t such a bad idea.

Hi Zuzana, have just discovered your wonderful website – very inspiring. I have bad knees (am 56 years old) – any chance of creating a workout perhaps floor based, which I could do which doesn’t put strain on my knees – can’t do lunges or jumping. Have joined a gym almost a year ago and am quite strong but finding myself now with sore knees (a problem which started abou 15 years ago for me) and getting a bit worried. Also, I would love more low-fat but tasty salad recipes but without fish. The ocean is almost fish-free these days ! Thanks again.
Janine in Melbourne Australia

Hello Zuz!
Since you are my inspiration now… I need your help. I wish I had the boddy I used o have when I was single. If you could help me with a routine that targets all my needs… My breast looks like pears, not as hard as them but u know… my butts and legs are not hard anymore. and my belyyyyyyy. OMG. I could feel the fat in it. I have two kids and two surgeries from ovarian tumors. so, It’s being a lot of stretch on my abdom. and a lot of rest. hehehehe. See you around! God Bless you!
Gull

Me too, Marta! And Chris, I love C 89.5 :D

Hi, this is a really good videos and I even expect to use the exercises.
But what is your diet like?

HI ZUZANA, THANKS FOR GIVE US YOUR AMAZING TIPS .

11:57 for me.
I’m happy with that considering I didn’t think I’d be able to complete all 50 reps.
My original goal was to get as many reps as I could in fifteen minutes. I was happy when I completed all 50 in less than that.
Its all about progress.
Next time I’ll do better.

Zuzana – I crushed you on this routine this morning – 9:24!! Ha ha – first time I have ever beat you! I’m sooo happy because I resent you after the workouts; you are great motivator :). I have my entire office on your site now and we plan to compete against each other. d

ps – I am pulling the “No” lever on the bull tatoo.

Hi Sparky-d – I totally get what you said about resentment after the workout hahaha

Its best to workout in the morning before you eat anything because thats the best way to burn fat, any input on that? Is it True ??

Agreed Catherine and well said. However, the intent is not necessarily to be pushy about one’s beliefs in terms of living a healthy lifestyle. The intent is to merely plant the seed and hopefully allow nature to take its course. Love to you all and keep up the great work.

Chris M.

I got up this morning and didn’t really feel like working out.
I went through my usual warm up half heartedly and then decided to give this workout another try.
I set my timer and I was off.
After about ten reps I was ready to quit.
I decided to see if I could get a few more and made it to twenty.
At that point I started to feel pretty good (maybe an endorphin rush?) so I pushed on to twenty five.
Half way home so I can’t quit now and I pushed on to thirty.
Caught my breath a bit and thirty five, then forty.
The last ten almost killed me but I pushed them out one by one.
I made fity reps and slapped my timer.
Could it be? 6:43?
Could I have crushed my previous time by five minutes!?
Logged in here to partake in some serious gloating and realized that I left out the side jump and lunge!
Oh well. I still think it was a pretty good workout.

Hi!! finding your website on YouTube was absolutely surprise. I think i like you because you seem real and i like the fact that you think and know “to be healthier” it’s what matters the most.

So i need some help to lose some weight but most important get healthier, i need something that will be a little fast ( even though i know there is no fast on this ) since i’m making a trip in a few months and i need to be in great shape. Which of your routines would you recommend???

Thank you,

Andrea

By the way i love how you look, slim but soo fitted i hope one day i could look like that ;)

Hey Zuzana,
yesterday i saw your videos on youtube and found your block…i love sport and i´ll be agressiv when i can´t do enough sport. I printed out all your workouts and watche your videos again and again to see everything and do your workouts, right. After that i went to my gym and do your fat loss and butt workout…its very hard!!! I just did 3 rounds. The second , the pistols is so uncredible hard and i don´t come down like you…i just come down for 20cm, but i will try it again and again!!!You mostly do your workouts outside and the landscape are always so wonderful. My question is, where do you do your outside workouts??? It´s so inspireing!!!! Please answer and please put more workoutvideos on your block!!!

Your so inspireing!!!

“Kisses” Loba88

Zuzana, Zuzana, Zuzana!! I know that many people tell you this but it can’t harm to repeate it : You are a wonderful inspiration! Wow! Keep it up, you do have a very strong will that inpires me to keep in shape and finish my university master degree…! thank you

Christine

hey..zuzana i want to know how to lose a lower ab…..thank u for your inspiration

Wow, I just found you guys on youtube, and let me tell you you motivated me to get up take my heels off and try these burpie/lungie things and i did about five and was feeling it and i work out lift weights at the gym 4days a week loving it going to put my workout cloths on and go for 50!! :) You’re awesome and I’m hooked!

hey everyone,

i only completed 32 rounds in 10 minutes. i had to stop because i tore a ligament in my wrist a few months ago and it’s a niggling injury that’s difficult to get rid of. i’m trying slowly to build up my wrist strength again but pushups really strain it.
so i’m listening to my body and doing my personal best. ^_^

ps – banzai joe: i listen to uplifting progressive techno. it’s positive, inspiring and gets my heart rate pumping. i often find when i feel i want to stop in the routine, the music keeps me going ^_^

Hi, I completed this workout a week ago and I did 50 reps in less than 9 minutes! I was doing my best and finally I think that I did more than 50 reps to make it longer ;) (9 min. 22 sec.) I was really shocked and proud of myself because I’m not as advanced as you and I thought that it is impossible.

Completed in 9 min and 5 seconds!!!!

First time I’ve done this one, but I’ve been doing these workouts for the past 3 weeks and am really starting to notice a change in how strong I am and how I look! Thanks Zuzana!!!!

The best thing to do with people who are nasty is to flourish and prosper, it drives them nuts and lets them know how strong you are! and then they either flow you power or disappear…. :)

Hi again, Zuzana & Frederick,

I have a new PB for this workout… 9:24! :D

Thats 1 min & 44 sec faster than the last time. Woot!
I’m even starting to see my second set of abs peek thru Z!
Sigh…. I wish I could give you two a huge hug for my progress!

OMG!!! I am so proud of myself, this was one of the first workouts I ever did of yours and I remember back in January how many times I had to stop and catch my breath before I could keep going. Halfway through I was literally stopping every five reps so I could walk around for five minutes, lol. I did it again today just to see how much stronger I am now and I was able to complete all 50 reps in a little over eleven minutes, w/out having to do the pushups on my knees. Also today is my last day of your thirty day challenge and my body has changed so much. I’ve decided to take a week off and then start the thirty day challenge all over again. Thank you so much, I’m completely in love with your guys’ website. Keep doing what your doing, maybe one day I’ll send you a before and after picture of my results. ;p

hey peeps…
my auntie told me about bodyrock.tv n i was totally hooked as she described what it was all about and how she has transformed in the month tha shes beendoing it , n like suzanna says if she can do so can we !!!

My Second time was 13:07. Yay

Zuzana, Bodyrock.TV is my church! Now, I make Tuesdays my Sabbath (day of rest… no workout on those days) because after my uncle died recently, I realized I had been working out for over a week straight and I needed to schedule in a break day so I wouldn’t forget. I made it Tuesdays. Anyway, like I’ve said before, your site is such an inspiration. I tell everyone about it and I’ve started posting my progress reports on my Facebook.

But, back to the post at hand, my almost three-year-old daughter works out with me! She loves figuring out how to move her body like you do and she makes up her own moves. She’s such a strong, fast little body! She loves to run and jump and just play hard. I think it’s great and no one I know has put us down for letting her explore her fitness. It’s prime bonding time.

I’m going to do the suggested workout. I’ve recently started to actually think about beating your times and I’ve been consistently 3 minutes behind you.

A little off subject: I love all the different names of people who comment on your site. Such diversity. I love it! When I have another kid, it might be named after a fellow Bodyrocker! :)

To Sarah..

I remembered someone said to me years back.. ( i can’t recall who was it..)he/she said..in this world there are 3 type of people..

1) 1/3 that loves you no matter what you do or did.
2) 1/3 that hates you no matter what you do or did.
3)..and 1/3 that do not care wether you do or did…

My point is Sarah..just ignore them…they’ll stop bothering you when they find other things/person for them to bother next..Now you just smile and be happy with your daughters and others who loves you regardless of what/where or when..

When I’m with my kids, I couldn’t care about anything else…coz to me, that moment will pass by so fast, you won’t even realised that your children are all grown up and they too going to have their own family..I think you’ll be a great role model..

I’m a mom too..I know what you are going thru :)

and to Zuzana..you are such an inspiration… keep up the great work!!

I completed this workout today and it marks my 100th BodyRock.tv workout since I started this craziness on May 12! My boyfriend found this site for me after I had worn out my P90X and Insanity DVDs and I must say,these workouts are by far my favorite way to spend the day. I am never bored and am always inspired to try to beat Zuzana’s score or my personal best.

Thanks for the incredible workouts!
From a very devoted BodyRocker!

i finally did this workout after three rest days (injured my shoulder somehow…push ups were not a possibility). I took one look at this workout and thought i would never be able to finish it. it took me 15 minutes 15 seconds. I think I did not push as hard as i could, but i did almost one mile worth of sprints before and six rock walls after, so today i got a good workout :)

07-20 but really intense!!!

9:51

08:42

I found the workout, yeah.. Couldnt find this one anymore, so just did what I remembered. I did a regular push up and than jump to the side.. Didn’t jump up first like a real burpee.. So that is why I was faster dan Zuzana..  I did it in 08.14 minutes.. But not properly.. It is a shame.. But had a nice sweat..