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.
4 rounds? Seriously. I only managed to do 2 this morning…in 8.5 minutes. The Bulgarian squats nearly killed me and my legs feel like jelly now. Can’t exactly have them giving out on me when I’m carrying the kiddo up and down the stairs so I’m glad I stopped at 2 rounds. Although I think my body might have just shut down without me anyway. Next time I’ll be shooting for 3 rounds though.
Thanks for the inspiration and killer workout!!
I just recently found your website and I luve it!!! I really like that you allow us to see your strengths and your weaknesess. You’re not some super workout hero! I’ve watched you struggle to get in that last rep or even consider giving up…you’re relatable in that way…so I decided to workout with you from now on..I just ordered my gymbos timer…I also wanted to comment on my inspiration for great glutes. Mine is most certainly Jessica Biel..I think she is well proportioned too. But I do agree with you about those Victoria Secret models they do have great buns…So I’m going to workout with you on my favorite body part…the glutes! Thanks!!
Hey, loving the pics and breakdown at the end. Much easier than the videos alone. LOVE your blog (oh and you blow your inspirations out of the water bodywise!) :) Take care!
In response to your best celebrity buns
(In no particular order):
Brittany Daniel
Shakira
Jessica Alba
Jessica Biel
Adriana Lima
Marisa Miller
Jaime Pressly
Suzana Light!!! (best booty I’ve ever seen!)
That is a very good start!!!
Zuzana you knock all the “stars” out of the water. Also I just found your website yesterday and it is better than any I have ever come across. Thanks,
well
I just recently found your website and I love it so very much!!!!!
You give us so motivation and inspiration.
I only managed to do 3 this evening and the Bulgarian squats nearly killed me and my legs feel like jelly now. also
i hope to be able to go down and go up the staircases tomorrow
I’m going to workout with you and also to work my american to understand completly you.
a french fan
I love this site! They are the best workouts I’ve ever found!
i just found this website — completely amazing. fav celeb asses are
1) zuzana — she is totally perfect
2) natalie martinez — she looks like megan fox
3) amy fadhli — tons of respect and admiration for her!
4) dustin hoffman — lol j/k
I l o v e love LOVE your site!
[...] posted here: Buns And Fat Loss Week | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv Tags: grande, journalsinhealth, [...]
I discovered your website a couple of days ago and have been using you as my motivation. You do your workouts in a simple environment with household equipment such as chairs and broomsticks which helps knock out people’s excuses of not having the proper equipment to do a routine. Tonight I finally tried one of your workouts and was amazed at how in 20 mins. you get a killer workout! They are really hard and I give you props b/c you’re great at them. I only did 3 rounds and struggled to do those three, but I’ve only been working out now for almost a month (I’m still a newby). Thanks for the inspiration I can’t wait to see what you post next. Also, would you mind giving some advice on getting started and building strength? When you first began to work out how did you start building your endurance and strength? I’ve been doing aerobic and strength videos for four weeks now and still feel as if I’m only a tad bit stronger as day one….I’m starting to see small results now but I still struggle with lunges it kills my legs! Any tips and advice would be great.
Just start following my Daily Workouts and be consistent. Don’t get discouraged by challenging exercises. You can always try easier variations.
wow…stumbled onto your website…love your workouts…will incorporate them into my training routine!!
thanks
Brooke Burke!
Zuzana! duh…
:) You are amazing and are my newest inspiration!
I LOVE Jessica Alba!! So glad to hear someone feels the same way!
wow you are amazing … ran into one of your videos on you tube and i came across your site. im most deff going to workout with you every day…
God Bless you and take care zuzu
4 rounds in 15:36, somehow leg exercises don-t turn to be difficult for me, but ohh god upper body exercises kill me
Love this workout! I completed it in 14:20 today! I love your new dress and jeans! Thanks for sharing part of your life!
Amanda
I like Jessica Alba ! I am touched by her smile every single time I see her pictures…
I love the Victoria’s Secret models as well,Rosie Huntington in particular,
Jennifer Aniston,Ian Thorpe and Zuzana Light dahh.. ;)
[17:51]
bulgarian’s were nice challenging touch…
Hi! I’ve been doing your workouts for 2 months. This was my first routine and it took me 30 min to complete 2 rounds. I was very out of shape. I’m happy to say that I beat my old time and finished 4 rounds in 25 minutes today. I look and feel a lot better/healthier because of your site. Your workouts are so much fun and I never get bored. Thank you so much !
Beat my last time my a minute!!!! 13:20 today!!!! Thanks Zuzana, I hope you are feeling okay…rest yourself!
Amanda
Hi Zuzana and Frederick,
I did this workout this morning for the second time. I remember no being able to stand anymore after I had done it for the first time! The bulgarian squats had killed me.
Do you make any distinction between elevated legs and bulgarian squats? Do bulgarian squats imply that your front leg has to be further than when you do elevated lunges?
The first time I did this exercise, my front leg was far ahead but not this morning…And the exercise looked much easier this morning…I guess it is because I improved a lot thanks to your exercises but I was wondering if it had to do with the way I did my lunges (i.e. front leg not so far ahead…even if my shin was still vertical).
I guess that the further your front leg is the more challenging the exercise.
Thanks a lot for your help!
zuzana u have the best buns & body ever!!
loved ur webst recepies the whole thing.
i agree in having a healthy energetic lifestyle, organic food….
thow i love being active but my hardest bet is still keeping up with a daily routine, mostly what motivates me is a routine with a purpose or a festive musical one, it must be joyful full of life……inspiriring…..
trying to follow up with ur challenging workouts i found them very affective to build a strong body…
i’ll try to share with u my healthy recipies
keep up the geart work :)
thanks u’ve been very helpful
u r our inspiration & a great motivater!
peace:)))
Hi Zuz,I’ve completed this workout in 22 minutes,so I’m proud;D When I see the results of others (like 13 minutes) I think all the guys forgot to do 4 rounds;) it’s IMPOSSIBLE to do it in such a short time. Speaking of buns, well ,now my inspiration is yours;) But I also admire Shakira’s and Jessica Biell’s:)
This is one of my favorite workouts! I guess your newer hard cardio workouts are working… I just shaved 3 minutes off my time for this workout!!! Thank you Zuzana, Freddy and Sean!!! New record time: 11:16
Amanda
This is one of my favorite workouts too and I usually do it when I have a sore shoulder. I’m happy to say that I beat my old time of 25m. I finished this time in 17:40. Woohoo!
Cool one =)) =^_^=
I really like this workout but WOW I was able to do about 7 minutes and had to stop. I really can’t believe what amazing shape you’re in where do you get the energy?? It keeps me motivated though.
I love this workout! I try to do it at least once a month. Today I beat my old time and completed it in 11:07!!! Thank you so much for everything Zuzana and Freddy!
Amanda
love u
Hi! I am in junior varsity for my cross country team and I wanted to let you know that I actually improved in my times because I began working out with some of your videos and I just want to thank you. I used to think that doing exercises like these would make me slower but I was wrong!(:
I am very happy and I just wanted to thank you for providing these workouts for no cost! Its a very nice thing to do for people who need help to get in shape and people who want to improve in their fitness goals!
Hi Zuzana
So no offense to Geri Halliwell, but I think that you are in way better shape than her, by far. I agree with your #3 choice. But I think that the Victoria Secret models have the whole package, so I have always looked to them for inspiration, especially Gisele, but I really admire Marissa Miller because she still has her curves but she’s in great shape and I can relate to that and can look up to that. But these days the one person who inspires me and motivates me is….you! I admire your strength to push hard and to be positive and disiplined with your workouts. For the first time in my workout career, haha, I feel like I’m getting somewhere, so koodos to you!