Hi everyone,
In order to make things a little more interesting, we are starting to organize the workouts into themes, where we focus down on a particular area or type of training. This weeks theme is all about tightening the butt and fat loss. I will be posting from now on only 3 new workouts a week, which doesn’t mean that I am not doing anything else during the rest of the week. I will be going back to my older routines and trying to beat my old personal best times. I will keep you posted about that as well. In this video I am talking a little bit about motivation and inspiration which I believe is very important for all of us. If you don’t have a good reason that inspires you to workout, then why would you? I need to be inspired and motivated and believe me that I know how hard it is to push yourself into a workout. Thank god for the people who inspire us, because without them we wouldn’t try as hard. I tell you in the video the 3 celebrity butts that inspire me the most and now it’s your turn. Let me know which celebrities inspire you in the comments below.
By the way, the training session for this workout will be in the 1 on 1 with Zuzana as soon as it’s ready, so just to let you know – we are already working on the content and hopefully it will be open this week.
For this workout you will need a raised surface (I use 2 chairs) an exercise mat and a timer.
I am using my cool pink Gymboss Interval Timer
Enjoy your workout,
Zuzana.
There are 4 rounds of the following exercises:
1. Jump Squat and Backward Lunge (alternating legs) – 10 reps
One rep counts as 1 jump squat and one backward lunge
2. Hip Extension – 20 reps
Lift your legs off the ground. Open your legs, cross them again, and bring them down to the floor – this counts as 1 rep
3. Bulgarian Squat – 20 reps on each leg
Put the top of your foot on the chair behind you, keep the shin of your front leg vertical and squat down to bring your back knee as close to the ground as possible.
4. Mountain Climber – 30 reps
Each jump counts as 1 rep.
Hi Zuzana and hi everybody :)
I did this workout last night and tears were coming out of my eyes as I was doing the Bulgarian split squats. My time wasn’t as good as some of the ones I’ve seen here, which makes me want to work that much harder. I had 30 min on the clock and I was spent!!!!
I really focused on good form, as I didn’t want to speed through and end up with an injury. Nah, who am I kidding? I was slow, ‘cuz it was hard!
The ass to beat for me (after Zuzana’s) is Madonna’s. I’m constantly amazed by this woman’s body – she’s a machine!
Many thanks for the inspiration Zuzana and by the way – the workouts with a theme are a fantastic idea!
Thank you for all that you do for us :)
Mihaela
You are right, how could I forgot to mention her? She is amazing. When I see her, I am not afraid of getting older at all. If she can look like this, then I believe that anyone can with little bit of effort.
Hi Zuzana,
Just wanted to say a huge thank you for being so friggin’ awesome!
A week today it took me 30 minutes to complete this workout. Today I beat my time by 7 minutes and I am in love with the world!!!!
I know 7 minutes seems like a lot, but I woke up this morning feeling very energized and I said to myself that I have to beat my time for this workout by 5 min. Had a pancake breakfast (whole wheat, banana nut pancakes), did some cleaning and then I attacked this workout in full force. The bulgarian squats felt like a challenge again, but I pushed through with grunts, moans and sweaty eye brows. These were, by far, the toughest part for me.
When I saw my timer at the end of the 4 rounds I couldn’t believe it!
I’m so happy and grateful for your workouts! I felt like I was stuck in a rut lately, but finding your website a month ago made me get my mojo back :)
Thank you so much!
Mihaela
Halle Berry! I use her as my screen saver when I’m working out. I have the same body type as her, but I need to lose at least 10% body fat to see the definition. Im also glad you are focusing on the butt and fat loss, you seem to have exactly what I need in the time that i need it. Thank you for existing!
I did this workout almost fully, and for 2 rounds – I could not do the hip extenstions for 20 reps, partly because the table I used (the only thing I could) is old and I was afraid it would break, but they were also very tiring – I did ten of them. The rest, I did the full reps, and I did 2 rounds of this.
The first part is by far the hardest. The mountain climbers were surprisingly easy – went by in a breeze. I almost wished I could do that for more reps so that I could have a longer “break” from the hard stuff!
I wish I had a timer, but I’m also new to this whole working out thing, if it goes well, hopefully I’ll be passionate enough to buy lots of stuff for it, like proper clothes and better dumbbells, a timer, body fat percentage measurement device (I like those), etc.
Thanks for sharing everything you do, if it weren’t for you, I prob’ly wouldn’t have realized I can get a completely efficient home workout with no equipment.
Gina,
Check your cell phone under the tools option; it may have a timer that can help motivate you through Zuzana’s awesome workouts. If that doesn’t work type timer into your online search bar and there are multiple options to be found.
Zuzana,
LOVE the workout as usual! I looked up Geri Halliwell’s “It’s Raining Men” video and Zuzana you have a MUCH better bod than her! She has a good body too, but you have already surpassed her body in terms of hotness. Also Jessica Alba is my number celebrity fitness inspiration as well as the Victoria’s Secret models, they are perfection in my opinion! I agree with you there, not too skinny AT ALL! Jessica Alba has the perfect ass, it’s a-m-a-z-i-n-g!
I loved the video where your fans can get to know you a little bit better, it’s makes your videos much more personable. Thanks for all the hard work you guys, I use your workouts often!!
-Ariel
MINE IS MADONNA AND THE ONE IN THE VIDEO OF “Alex C. feat. Du Hast Den Schnsten Arsch Der We” :D BEST EVER SEARCH FOR THE VIDEO IF YOU DO NOT AWARE OF THIS ONE. SERIOUSLY. HI FROM PRAGUE ZIZKOV.
Great workout!!!Can’t wait to add this to my workout!!!
Hey Zuzana,
I think you and Shakira have the most gorgeous, beautiful asses I have ever seen. I started watching your videos because you are so sexy and I love your tight outfits but you have motivated me to exercise and watch my diet better. I have lost 40 pounds since watching your videos. Thank you God for Zuzana.
hi Zuzana and all
I just finished this workout. very good hard workout. i really like the hip extension you can really feel the muscles working. the jump squat I was a bit clumsy with. I did the whole work out in 22 minutes. plus a 5 minute warm up and a 5 minute cool down. I can’t wait till your 1 on 1 is up and running.
I am really having some challenges with the new workouts which are exciting, but my body and mind is so trained to either jump in the pool or do yoga that I really need some serious focus.
I can’t thank you enough for your blog.
Mickela
1 of my favorites from now on, you can see it 5:57 in the video up there. victoria secret models are way too skinny there are not meat in there. and the best is… keyra agustina
Hello Zuzana,
First of all want to say how happy I am to find you through you tube. You are my new motivation, a beautiful girl who works very hard for her perfect body.
I am Polish and try to obtain my certification to become a personal trainer and start working in the USA. I live in a country that needs us!!!
I love your very challenging exercises. Have one question, do you have any degree in a fitness or nutrition.
Back to your question, my favorite celebrity is also Madonna, she proves that age is just a number.
Again thank you for your blog.
Hello Zunana, I just wanted to say, I enjoy your workouts and Im a trainer as well. What you offer is a great passionate gift of fitness!!!
I will add this workout to my routine.
look forward to more
Gee-Gee
Hello Zuzana, I appriciate the dialog about celebrity bodies. I Would say Janet Jackson( WHEN SHES IN SHAPE) Modonna> Demi moore in the movie.
Hi Zuzana and everyone
Playing a little catch up because I’ve been busy last week or so. Did this one is 16:56, not sure if I was accidentally cheating/misunderstood an exercise cos I’m normally a few minutes behind Zuzana – although I was pretty wrecked after so maybe it was legitamite!
I think Eliza Dushky has an awesome body – toned and strong – but I really think you see strength and beauty in people based on their personalities and she seems generally kick ass!
Hi Zuzana, thanks so much for posting these videos, especially this week’s theme(this is my trouble area). Thanks for the inspiration, the do-anywhere workouts, and your constant updates. Thanks so much Zuzana and keep up the great work!
Zuzana,
Thank you for another great work-out! Thank you also for the great song recommendation! I can’t stop listening to it! Nelly Furtado is my new favourite artist for sure! I’d also have to say that her figure is an inspiration to me, but she is just gorgeous in general. If you have any other music that you recommend, I’d love to know about it. You’ve got great taste from what I can tell so far! As always, thanks for all that you do!
Sincerely,
Danielle
Oops, your song recommendation is on another work out: Burn Fat and Tighten Your Butt on January 14th :)
hi i have knee problem plz tell me this work out is good for me or not
Hey Sane I have weak joints as well (especially my poor beat upon knees : ).
I can preform this workout and almost all of Zuzana’s exercises with no problems ( for the one-leg squat I use the modification just to be safe).
Every body is different though- try the routine paying special attention to your knees and STOP completely if you feel sharp pain (dull pain usually just means your working hard).
Even though we have weak knees we can make them stronger by working them out so please don’t be discouraged. After preforming leg/knee related exersizes give your body rest and good nutrition to ensure healing and strengthening- and then the next time you’ll be able to go even harder
: D
im not sure but i like megan fox.. jessica alba :) and jennfier aniston when her body was in its prime :D your also one of my inperations no matter how unmotivated i am. i watch you and am motivated.. i dont understand though i seem to have put on weight even though im watching what im eating.. ill just have to be more carefull im going back to dancing this year and im starting hockey aswell :) so that should help i want a tone body..
Hi Zuzana,
Just found your site as I begin a massive 2010 weight management program, was going to recruit a PT but with sites like yours, I have reconsidered !!
Will let you know how I go, thanks for the inspiration, it’s great to be able to do web workouts!
Oh and I wld have to agree, think Jessica Alba has a great butt. I sat next to her in a beauty salon in LA getting pedi/mani and she is even more beautiful in real life, also super sweet …
Best
Samantha
Your body is far superior to Geri Halliwell’s in that video you mentioned. Your body is 100x more inspiring to me. You have THE nicest body I have ever seen.
Thank you for for working so hard, thank you for inspiring all of us. Thank you very much!
Hello Zuzana,
About the Nice Ass topic…I would say:
1st place, whole package and age too (Im recently 30), she is Kate Beckinsale(actress. Recent movie in underware WhiteOut.
2nd place, Erica Durance (actress)..just to watch her in Smallville, in enough!
3rd place Susanna Hoffs (Bangles singer)She also was in the movie: The Allnighter..awesome!
I have many more, but to mention some of them, other than you as new celebrity of coarse!…haha.. no disrespect.
Well, go take a look to my webside and watch Summer folder, so you’ll see my abs.
Take care..hope you the best success.
Carry On!!
Jessica Biel has one of the best butts in Hollywood. Check out her pole dancing body in the film Powder Blue. It’s a great film too!
Hi Zuzana! I managed to do this exercise for 21 min …. Training is the most complex of all three presented at this week .. But I really liked .. Thank you Zuzana! I like it.
Hi…well am jst passin by to say that I love work out and am glad that u show. Some moves to make it perfect and well u wanna know abot some butts and I think that u have a really perfect butt even better than jessica’s one:) it’s just perfect that’s wat I think!!!!!
Hi Zuzana,
you are definitely my inspiration! You have a beautiful, strong body. And after doing this workout myself, I admire you even more! My legs are still shaking from doing the Bulgarian Squats and you did all of this in 20 min. YOu are amazing!!!
Hi, I love your workout styles. I’ve been struggling to lose weight. I’ve went from 210LB to 190Lb.Thanks!
Hi, I just want to say that you have inspired me to work out harder. I love your body. You have perfect arms and abs. When I get down and want to eat bad I always look at magazines or something that has the kind of body types that I want to have. I came across you on Youtube, and you got me excited about working out again.
As far as a favorite butt. I am going to have to say Jessica Beil or Jlo…
Hi Zuzana,
I just recently discovered your videos on youtube and I must say they are a delight. You have an amazing physique. Keep up the great work ethic and keep inspiring others to the world of fitness!
As far as best asses go:
6 – Yelena Isinbayeva
http://www.youtube.com/watch?v=lqJCnkBuW7s
5 – Keyra Agustina
http://www.metacafe.com/watch/yt-gGT94AkLcbM/keyra_agustina_pose/
4 – Brianna Frost
http://www.youtube.com/watch?v=50HawJtJE1c
http://www.youtube.com/watch?v=mb4OAYa6kSE
3 – Gisele Bundchen
http://www.youtube.com/watch?v=pVaLFCYVFbQ
2 – Kathy Ireland
http://www.youtube.com/watch?v=Y3O9VfSYWLo
1 – Jamie Lee Curtis
http://www.youtube.com/watch?v=zjHbuPaoFno
The clip of Jamie Lee Curtis is from a movie appropriately titled “Perfect” where she played an aerobics instructor. If you haven’t seen it Zuzana, you should rent it sometime. It’s enjoyable viewing for any fitness enthusiast.
Best,
Jason
Hi, I want that you help me to lose weigth. My routine is the Power lifter. I have 34 years old , my weigth is 188 and heigth is 5′5″ . What do you recommended in my case.
Hi! I love your workouts. This is just what I needed to change up my workout routine. This is really a great website and I appreciate you sharing and motivating me with your workouts. I completed this challenge in 19 minutes and 27 seconds. I was shocked, but I am very competitve. Thank you again, and please keep the great exercises coming!
wow! this is a really hard workout! my legs felt like jelly while doing the bulgarian squats! I think that this will really help tone your butt and legs, though.
HI Zuzana
Thanks for your great workout videos.. u r my inspiration, after looking at your work i want to workout too… I have some extra fat on my body which i am hoping to lose soon by foollowing your videos. once again thanks! :)
Hi Zuzana!
I’m quadriplegic 27+ yrs from car accident. I have been into fitness all my life. Now 47, I still make the time to exercise because i believe it’s important for my daily health…stretching, cardio. I do endurance runs in my wheelchair also. I just discovered your fresh, positive videos this week…thanks for sharing yourself.
You are truly beautiful…my new inspiration.
YOU KICK ASS!!!!!!
you are a verry beautifull woman and you really work hard…i go to gym for 6 years NATURAL no chemicals,i respect what you do
Hi Zuzana,
Just wondering which jump rope you recommend most? I am about 5″4″ so I’m not sure which length to buy either?
And also, do you list anywhere on this site what your daily diet is?
Thanks sooooo much!
Hello,Zuzana!My name is Florinus.I am from Romania.I like to add an us to the end of my name because Romanian is a neolatine language and I’m proud of this.The us termination is specific to latin.You are doing a wonderful thing with your videos.It’s wonderful to help others and that’s exactly what you’re doing.I think Jessica Alba has a nice ass,too!
Thanks for your videos, especially the talk about motivation. I’m almost 40, stayed in shape most of my life. I quit working out for about a year. Yikes, the difference is sad. My goal is working towards a greater fitness level than ever before and continuing the rest of my life. Its just too hard to get back into shape. I’m trying to share these videos with my wife, but she’s a little intimidated watching you.
Great work! You put your money where your mouth is….
The two that inspire me are Rachel McLish and Denise Austin. They both have nice tight rears and look good all the way around. I happened to see your video when I was looking at something else, and now you’re my third inspiration; not necessarily in that order. :)
I’ve started your workouts today and I have a feeling I will get to my goal by the spring. I’m 46, 5 feet tall and weigh 120 lbs. My goal is to be at 100-105 lbs. and hoping to achieve that by doing your workouts and eating much healthier.
Thank you for taking the time to record your workouts and your inspirational words.
Alicia
zuzana hello, my name is Nancy, I am Italian and I have 34 years. First of all I wanted to make you my compliments for your beautiful body and I wanted to ask you some suggestions. are about 12 years that I attend gyms, swimming pools, practical running and Nordic walking, but, while the upper part of my body and ‘quite definite, I tend to accumulate fat in the lower part. you could give me some suggestions? thanks in advance. nancy
I did it in 20 minutes i love this workout it is killing me thank you thank you thank you very much Zuzana.
helllooo beautiful!!
Ok, I am wondering if doing these everyday will work against me? My goal is to bulk and lift my derriere not lose weight in the area. So what would be the best way to attack these glorious bootay exercises? For instance, buns video #1 on Monday, Video #2 on Tuesday? an so on…
Or would it be best to incorporate video #1 on my legs and buns day for the week? and vid #2 next week? Am I making sense? I am confusing myself. ahaha.
As always,
dedicated fan-atic,
Stas
great workout this is exactly what i need fat loss and to concentrate on my buns
while u have celebrity inspirations, you should know your body is an inspiration to many people including myself, but on my list i would also include Jessica Alba & Shakira both have beautiful and toned bodies
Favorite Celebrity bums:I love Beyonce’s, Shakira’s and Kim Kardashian’s bodies. I’d love to have a body that looks like that. I’m naturally curvy so I can see it happening with your workouts and ofcourse eating healthy. Who inspires me? God, them and you ofcourse, like hello? Zuzana, you are not only beautiful on the outside but you appear beautiful on the inside as well. =)Hey and do you have any recipes you could post that are high protein/low carb including desserts?
[...] from my Daily Workouts and have fun. I pushed really hard today and I managed to beat my PB in the Buns and Fat Loss Workout by almost 3 [...]
[...] the workout from bodyrock.tv and a video of Zuzana demonstrating the moves. I would’ve videotaped myself, but the video [...]
are you suppose to rest at all or between rounds? I’m a beginner and just left the hospital not too long ago and I could barely finish the first round without wanting to vomit. My legs are weak and I couldn’t complete the reps. Great workout routine though! I’ll keep trying.
Ahoj Zuzko,
tyhle cviky jsou fakt zabijacke .o) ale peckovne fungujou!!! DIKY z Ostravy!!!
Hi Zuzana,
this workout is really killing :o) but it WORKS!! THANKS a lot from Ostrava!!
Zuzana,
You have some great diet and exercise videos.
I have always been a big avocate of healthy eating. (I’ve been a vegetarian – no meat,poultry, fish or seafood, since I was 13 and I will be turning 50 this year), working out regularily at the gym and at home. Hopefully you will continue this life style for many years but do you plan to have a family? A girl friend of mine was unable to get pregnant because she had too little body fat.
According to Baby Center in the UK (2007)
“A woman needs to have at least 22 per cent body fat for normal ovulation (fat comprises about 28 per cent of body weight in a normal adult woman). However, if you exercise very heavily, you may have so little body fat that you don’t ovulate or menstruate regularly. When body fat is too low, it disrupts the flow of hormones from the brain to the pituitary gland. This means that the normal signal from the pituitary gland to tell your ovaries to release an egg doesn’t happen. So even if you have plenty of healthy eggs, you won’t be able to get pregnant because you’re not releasing them.”
Blessings,
Paola
one question-why Bulgarian squats? I’m bulgarian and i didn’t know that there’s squats named after my country:O)
I ‘m kind of proud ,cos they r pretty hard,so as we are, hehehhe.
Hugs…
Zuzanna! i love your pants! what brand are they??
as for whos ass I like, hmm, yours! i aspire to get mine in the same shape – or as close as i can! lol
[...] Part 1 (Monday) [...]