Hi guys,
This is our second training session for this week where we are focusing on fat loss and buns. This workout is going to be pretty short but very intensive. You will need watch or timer – I was using my silver Gymboss Interval Timer today. Try to go through the workout as fast as you can without taking any breaks. What is more important than speed is keeping proper form for each exercise, so make sure that you don’t sacrifice that just for the sake of beating me in this challenge ;)
Start with 30 reps of this short sequence
2 walking lunges
4 backward jumps
Half Burpee with Jump Up (no push up)
Continue with Step Ups and One Leg Elevated Squat (30 reps on each leg)
Now Lay on your exercise mat and do One Leg Bridge – 2 sets of 15 reps on each leg.
The very last exercise is one leg wall sit and your goal is to hold this position for 30 seconds on each leg and then repeat one more time. (2 minutes in total)
I was listening to Timbaland – Morning after dark. It is a killer song and I love it :) Here is the video:
HELLO
YOU HAVE AMAZING WORKOUTS BUT LEARNING TO HOLD YOUR BREATHING WHILE YOU ARE DOING THE WORKOUT MAKES IT EVEN BETTER!
KEEP UP THE GOOD WORK!
I HAVE LOST MY SHAPE BUT WATCHING YOUR VIDEOS MAKE ME START WORKING OUT AGAIN…THANK YOU!
ABEL
wow this was a hard workout those one legged squats at the end were killers, legs felt like jelly after wards . Thanks for a really great workout.
This was a fun workout…those wall squats at the end were killer! I just wish I would have read the instructions more closely because I did a pushup with all of the burpees….doh! :) I have terrible flexibility in my hamstrings so on the elevated leg squat I could not get very low. Still I was happy that I completed it in 13:32 and I was seriously huffing & puffing when it was all over! Thanks again!!
ooohhhh=)) i have the same song on my ipod =)) but it is makes me dance
Hello, I read from above a comment by Carla. Is it really true that it is better to have broad shoulders over wide hips? Or is it better to have wider hips for the girls?
VS:
You can actually answer your own question by going back into the earliest workout videos and look at Zuzana.
Pay close attention to the muscle mass and width of her shoulders in those early videos.
Now look at the difference that you see in the width and mass of her shoulders in her newest videos.
I don’t know if Zuzana has actual measurements with a tape measure from back in her oldest videos of her shoulder width and her waist measurements,
But I would bet that her actual waist measurement has not gotten smaller, but that it has actually gotten bigger because of the muscles that she has gained,
But that actually her shoulder width has also increased,that which gives the illusion that her waist is smaller,
It would be great if Zuzana would be able to tell us if my presumptions are correct,,,,Zuz??????
That is actually an old bodybuilders trick,,,IE. make the delts and lats wider to give the illusion that your waist is smaller.
BTW Zuzana I thought that you do in fact already have a nick name? Sexy Monkey?
I Love you,
I am sorry,
Please forgive me,
Thank you.
Geodfreid.
HoOponoOpono
I think its a really funny question to be asking -if wider shoulders or hips is better- better than what?? we’re all built differently. It depends on what you like- though I think proportionality is very nice and can be worked toward for most people. In the case of zuzana, she has great proportion. Her shoulders to hip ratio gives her beautiful shape- but if she had much wider hips than shoulders, and was still just as fit as she is, I think we would all think she looked just as fantastic. Someone like J-lo comes to mind, or maybe shakira- beautiful women with very wide hips, but personally, as a woman, I love my shape, which is in proportion because I have worked out a long time and am fit (not quite as fit as zuzana, but she’s inpired me to go that extra mile), and that is what really matters…being fit, healthy and happy with your body.
thank you for your workouts!
you must’ve spent loads of time and sweat to get a perfect body like yours :)
hey ZUZz……….. r u on FACEBOOK i want to be in touch wid u 2 get slim my body!!~ I ‘ll do wht evr u say
I tried this first out of two videos of your’s, though I have seen many here tonight, and love your site. You are very inspirational.
The only thing in this particular workout I couldn’t do was the one-leg wall sits. I decreased the time for each leg from 30 seconds to only 10 seconds, and repeated that twice. Those are intense! Just like the Bulgarian Squats, but those I can do! They made me feel like crying, though. ^.^ Hahaha!
I’ll post on that video’s page that I followed, too, in more detail.
Hello zuzana
I saw your blog today and I love this exericios.
Goast whether you have some exercises for your breasts to become firmer and more rights, I have two children and gave them to nurse, so I’m sure you wonder why you ask this exercise.
My name Sonia Sofia and I am from Portugal.
I enjoyed all exercises and will start practicing
Thank you. Thank you. Thank you. These workouts are absolutely perfect for me right now. so happy for the two of you to be motivating so many people with this blog. I know that it inspires me in every aspect of my life…:)
Hey Zuzana…
tnx 4 the wonderful exercises!… i must admit that i have found my hell in your site… or maybe my heaven… or both!… i mean your exercises are hell but it’s like i’m in heaven… or the opposite… whatever… :)
well, i don’t know if you get what i mean, but i think you do… anyway, keep us inspired… power girl!…
kiss to both of you and your team!!!…. x x x x x x x
Zuzana,
ce n’est pas mon genre de musique, mais ce clip est fantastique!
As tu déjà proposé une série d’exercice avec des haltères légères à une main?
je suis éducateur sportif et je travaille beaucoup avec les bras et les épaules?
merci d’avance
This is not my style of music, but the video is wonderful!
Have ever purpose exercises with dumbells for one hand?
thanks
guillaume
Salut Guillaume,
J’exerce actuellement uniquement avec mon propre poids, mais j’ai des séances d’entraînement plus dans mes archives où j’ai été en utilisant des haltères. J’espère que vous comprenez mon français. Vivat Google Translate! :)
I have done this workout yesterday, 20 mins including good-night kisses for my boys (there are things more important than excercise). ;)
XX
Zuzana,
Sometimes I just wander how can other people do the excercises that much faster than you? I was slower, but I know I am not in very good condition, but I don’t feel stiff after every excercise any more, which is good.
Suzanne:
I would not worry about what times others do the exercises in,,,
Just about anyone in half way decent shape could beat Zuzana’s times if they don’t do every rep and set with very strict form for every single rep,,,,,If you let momentum cary you through or don’t make sure that you do the full range of motion,,,don’t make sure that you tense or squeeze the muscles that you are working and just go through the motions,,,Just about anyone could beat Zuzana’s times,
I Don’t care if I go way past Zuzana’s time just as long as I do every single rep correctly in correct form.
Just continue doing the workout with us and we will all be Hotties like Zuzana in no time,
I Love you,’
I am sorry,
Please forgive me,
Thank you.
Geodfreid.
HoOponoOpono
Geodfreid,
it is great for you to point out to all of us that good form and complete muscle engagement comes before speed.
Zuzana,
I have lost 25 pounds following your exercises and a healthy diet. I used to go to the gym but not anymore thanks to you because your exercises, being always so diferent, are keeping me motivated. ILU !!!!
hey suzana watched your..euh..THE but Workout..you still make it look easy.. i tried the chair.. thingy..(just to see if i could do it) well..it still hurts.. my(derriere)
it’s still in shock (didn’t really understand what just hap pent and why?)anyway i enjoyed watching your..euh the bum exercise;-)
ps. i totally agree with what you said abound the past and the future
S.
Zuzu, those one legged squats are beyond intense! I finished but I had to hang onto the bed to support me. Loved the song, love Nelly Furtado! p.s. You are a inspiration to me and I am sure everyone else watching. It is easy to see what a beautiful heart and spirit you have. You have a great attitude it seems about almost everything, you are a inspiration to me! Oh, I made the sweet cake and it was yum, even my twin boys loved it!
xoxo
Hey I have a nice quick question for you. Do you think on this website that you will ever open forums where you can post training pictures and such, so that you can maybe see improvements of yourself and others to see if the workouts that you are sharing with us are actually aiding people in their quests to become physically fit. If you possibly plan on doing such would be great!
Hey Z & F,
The video box ont he top of the page doesn’t seem to be loading anymore for us. Is anyone else having this problem and is it just a settings things. We can head to youtube to see the video, but would like to just be on this site without clicking to and fro. Please help.
Cheers A
I finally got to complete this workout. The walking lunge-backward jump-half burpee combo was TOUGH! And forgot the wall sits at the end, although I added the Plank with Diagonal Knee Tucks and Arrows.
Looking forward to catching up on the butt workouts and starting the abs!
hello =)
it’s a great workout =)
I’ve completed this one in 18 minutes and 29 seconds.
It’s my first workout, so is that time okay?
thank you
(:
Just wondering if you wouldn’t mind posting the workouts first and then talk after? You have great things to express, but I’d love to start with the workout and then hear you talk. Could you do that please?
Thanks
hello
Tried the work out it waas awesome!!!
Just got back from a 10 day vacation with no exercise except lots of walking. It took me 18 minutes and 11 seconds to complete this workout. The wall sits at the end for 30 secs each leg nearly killed me though. Who knew it would be that tough, whew!
Hello
I just want to said that your workouts are great! This week i´m tring the 500 rep, let´s see how it goes haha! i been working out for a year and i can tell that my legs are pretty strong as well as my arms but my abds are horrible! its really hard for me to workout this part so i hate it! but thank you very much
Danna
p.s. by the way i´m from Mexico. I was bron in the beautiful city Monterrey, Nuevo Leon
will this workout give you a rounder, toned butt.
mine is flat & i want it to be more bigger
i did this workout & omg i cant sit lol love em.
please reply (:
You are an inspiration. It is so hard to find strong women to relate to who are still sexy and feminine at the same time. Society distorts our perception of what a woman should be like at times and to see such a strong, sexy, successful woman perform these kick ass work outs is so motivating. Thanks so much!
Thanks again Zuzuna for another awesome workout!!!!
xoxoxoxoxoxoxo-Rebeccca, Atl.ga.
Hi Zuzana! You have so many great workouts that are so fun, different and challenging. You are sure an inspiration. I was wondering where you get all of your cute workout tops? I am looking for something similar.
peace,
Marina
Yes I was wondering the same thing about the tops. All of my sports bras are getting to big so it’s time to invest in more workout gear and I love yours! Please share.
My lady
the 2 walking lunges is great
loving your style for workout and your fitness
keep up the good work ..
MJ
I was introducted to your website by a friend and I’m gonna tell you, I love your workouts! I love that you don’t use alot of props and you use very simplistic everyday body motions that really stimulate your body. I’ve been doing variations of your workout for a couple of weeks now and I’ve lost a good amount of fat in that time. I’m hoping I’ll get to a point where my body will be just as fabulous as yours! Thanks again!!
Congrats on your success so far!
Zuzana,
LOVE your workouts! Just found your site a few weeks ago and this was my second workout – 19:35. That first set really wore me out, but got a second wind with the step-ups. It’s hard to get used to such short workouts, but I’m going to check out clean eating so that I can get the most out of them.
I’ll tell you something – I’ve been an athlete all my life, been through some monster workouts and training, but I’ve found an inspiration, with you, that I’ve never experienced before. I really feel like you provide the tools for people to reach their potential. Watching you makes a person feel like it’s possible.
I also tried the curry/chicken/quinoa salad – DELISH!
Cheers from Oregon, USA!
It took me exactly 1 more minutes than you pretty much, 17:50 but thats ok. I had to take a break between each wall sit bc they really hurt. Great workout!
HI ZUZANA I’M TRYING HARD TO BEAT YOUR TIME BUT I CAN’T
SOMETIMES I’M SHORT BY 2 OR 3 MINUTS.YOU ARE MY INSPIRATION, I WOULD LIKE TO MEET YOU ONE DAY AND TELL YOU IN PERSON YOU ARE AMAIZING.
I’M FROM MEXICO I WOULD LIKE TO INVITE YOU TO DO WORKOUTS IN MEXICO FOR THE BENEFIT OF POOR CHILDREN. I THINK A LOT OF PEOPLE WOULD COME TO SEE YOU.
VAYA CON DIOS AMIGA
I completed this one in 16min 15sec but I’m sure I wasn’t nearly as clean as you, Zuzana. Or dipping as low on the one leg elevated squats. I totally didn’t expect the jumps after the walking lunges to be so intense after a while.
Thanks for another great workout!
awww I can feel the warmth in my butt :-) It took me exactly 16 minutes, but I can’t believe that. I did something wrong I think ^^ Anyway, I can’t tell you often enough that I adore your tips, your workout, your mentality and everything! You are the best!!
Greetings from Sweden!
[...] Full details can be found here. [...]
Damn you make these workouts look easy! You’re definitely an inspiration, keep the videos coming!
i will be doing this one today.
I just want to say thank thanks to you Zuzana I will be saving myself some £££ as I am going to cancel my gym membership. Mostly, I joined coz of doing cardio on treadmill and cross trainer so I could loose some wieght. But after while I got bored of it and then I came across your website. I am enjoying your workouts a lot. …and for money saved and as a reward for reaching my goal I can get myself nice lululemon pants ;-)
How are you doing with the 30 day challenge. I am cutting out bread and soda for 30 days, and I feel like I am tempted even more now that I am restricting myself. Any tips?
Zuzana, thanks for sharing your workouts.
You have inspired me big time.
Do you have any book or video published on your work?
Would you care sharing your educational or experiential background?
Thanks again!
Zuzana,
I just wanted to thank you for becoming my inspiration and wanna be like!! I am new to your site and I have to tell you I’ve been intimidated by some of your workouts. I have tried a few of your exercises and some like the elevated one leg push ups I cannot do yet but I will. Also, I am on board with your 30 day challenge and so far 5 days in and no sugar or white flour. Like you, I’ve been eating to many sweets lately and I had to do something because I have worked my butt off over the 10 months and I have lost 59 pounds with eating clean and weight training plus cardio (you would be amazed at the transformation, I don’t look like the same person). I found your website via youtube because I was looking for something different from my regular weight/cardio regimine to shake things up and finish losing those last 10 pounds and also finish toning.
I did this workout today for the first time this morning and my time was about 18 minutes (which is an estimate because I didn’t time myself except for the last two minutes)so not too shabby I think. I know I was sweating my tail off! I was happy that I could do them all without a hitch.
I just wanted to say a big thank you again!!
This is the second workout I tried and I still don’t get how someone can do this in under 20 mins (I didn’t have a timer just a clock so I can’t be sure but still..). I have to admit I like the style of the workouts, they’re creative, without any special tools (besides your timer) and u sweat a lot. Have u ever thought of making a guide or something and publish it? With let’s say general information about eating habits, workouts for special aims and maybe something about how to create ur own workouts. And additionally a timer or something as a gimmick :P
Best regards
When I do the worksouts, I’m always listening musics from Timb. I love him, the rythm makes me work.
Thanks for all your videos, workouts, and help! ♥
I was doing this work out..but near the end for the 1 leg wall chair, I couldn’t even hold it for like 1sec.. I slide to the floor, in pain..LOL my hubby of course started laughing as he thought it was very funny.. I did too.. but man does it work out your legs.. can’t wait until i’m in shape. your body form is amazing.. keep up the good work..
Great song! I listened to it on repeat while I did this work out and I was finished before I knew it : ) I thought it might be hard to keep track of my reps with music playing, but in a way it helped. Weird huh. You should pick a song for each of your work outs : )
Man… this was tough. I couldn’t do all 30 reps of the lunge series in one go, so I split it up into reps of 10 along with the step-ups, and I alternated between the other series, so it looked like this:
10 lunge series
10 step-up/one-leg squat
One leg bridge, both sets on each side
10 lunge series
10 step-up/one-leg squat
One leg wall sit, one 30-second rep on each side (with “extended” leg bent and lifted so it wasn’t touching ground)
10 lunge series
10 step-up/one-leg squat
One leg wall sit, one 30-second rep on each side (with “extended” leg bent and lifted so it wasn’t touching ground)
It was still really hard, and I clearly altered the workout quite a bit. No doubt I was still shaking and sweating up a storm. My muscles are still sore, and I’ve been resting for a quarter hour.
My time was 17:32 with the alterations. I’ll eventually be able to do the entire workout without alterations if I keep working out like this! It kills.
thank you, this workout was great for my morning wake up. cheers
Oh, I completed this workout in 21 minutes and then I realized that at the One Leg Bridge – I did 30 reps on each leg, not 15-15, haha… :D anyway at least I worked out more than I should have had. The result are amazing, I lost one more kg and I see some abs in the mirror, will I have abs like Zuzana one day? Can I, can I?
Ha-ha, Zuzana=)))
I had the same situation with this song)