BodyRock.TV

I was wondering if you listened to some music: now I have my answer!
I like listening to music. Sometimes, when I feel like giving up, I put my «power song» and I see all the energy I have left.
By the way, I see that sometimes my comments aren’t posted. English isn’t my first language so I hope that some twist of my sentences haven’t offend you. You are a true inspiration to me and you and your husband seems such like good people, I would be sad to know that I could hurt you when I don’t mean to O_o

Hi Mariemarie,

sometimes comments go to spam without any reason. I have no reason to delete a comment unless it’s something rude, aggressive, or slimy :)

Sweet work out, and the song is bad ass too! You go girl!

visit my blog or i will bite u :)
haha i love it!
can’t wait to try the workout! i’m actually starting to get a little addicted to ur workouts,when i get home all i want to do is geel a good burn!!
lol i sound a littllle crazy but it’s true:)
thanks a lot

d

I like the addition of the threats following your workout videos. They make me smile. I am about to get on this workout.

15m 34secs! and i did pushups with my burpees by accident.
what was your time? i don’t see it on the page and there’s no video!
i likes the intensity but, I found it a bit short!

also…still no best 20 minute carido???

Hi Sarah,
Do you have any ideas for tomorrows threat?

Hi Zuzana,
I just started your summer fit 6 weeks workout 3 days ago and I feel very big pain of muscles throughout my body and I know is good,I love it,but I need your advice.I would like to lose wieght about 5 more kilograms,especially on my belly I have not nice fatty lumps and I need to get it down, and I’m not sure if is this workout good for me or I should to do different workout??also I’m looking forward to continue in your workouts after I finish 6 weeks summer fit,so you have another fan.I am czech,takze jestli chces muzes odepsat cesky,trochu cviku nezaskodi :))Zdravim!!

Thanks Zuzana sharing all this stuff, like you said this song really is a killer ! I listened to the whole videoclip ! Very cool. Cant wait to do this workout but im a couple of days late on your trainings so maybe if I leave comments on your old posts you wont see them. I will still let you know how I did.

Oh and I left the gym for your trainings :P Plus, I received pull up bar and jump rope for christmas so Ill be able to do everything without contraints.

And by the way Ive lost about 17 pounds since Im following your trainings. :)

Just don’t want you to get that tat! You are too beautiful and you need to think about what it will look like when you are 60, 70, or 80 years old. When you are young it’s hard to look forward but PLEASE think more about it. As you age your skin loses elasticity and there will be some wrinkles in your tattoo when you get older! It’s not a pretty sight!
I do love your workouts…I’m about to turn 50 and I’m proud to say that I can “hang” with most of your exercises. Keep up the good work!

Zuzana and Fredrick- Hope all is well, I’ve been having problems with your site the last few days, am I the only one? I’m still getting the workouts, so of course I appreciate it, but I wanted to make sure you knew that sometimes I’m getting an error message when just trying to enter the homepage. Great song, I downloaded it and added it to my shuffle, for some reason when I saw the pictures with your earphones in before I watched the video, I didn’t think you’d tell us your were listening Timbaland!

The message at the end of you video was a great touch and made me laugh right into going to start my workout! As always, thanks for the inspiration! Keep up the fat burning, I enjoy it!

zuzana
um i don’t understand the exercises.
you say that start of with 30 reps of each exercise right?
but what there is like numbers next to the exercise i.e. 2 walking lunges; 4 backward lunges?
:/ i don’t understand

I LOOOOVE THIS SONG!
THANK YOU SOOOO MUCH FOR THE WORKOUT! I WILL TRY IT!!!

Hi, I loved your workout. Unfortunately I stupidly broke my little toe and I am unable to do any leg workouts for about 4 weeks. I have been doing upper body, where I can.

An idea for the threat(?) tomorrow – hey Frederick how about you doing a workout video for us. I have been reading that women should be working out more like men, but that we do not bulk up as much because we have less testosterone.

My inspiration has been you, Zuzana.

Yes, I do sit in front of the computer waiting for your next workout.

Hi Zuzana
only just came across your website through youtube a couple of days ago and im so inspired im tring to train as hard as i can at the moment and i love all the bum exercises, i agree with you 100% about jessica alba she’s amazing but i must say i love eva mendes..she is totally hot!! anyway i normally never leave comments on web pages so this is a first…you are so motivating :)
P.S im a tauras too.. i think you should totally get the tattoo if u feel strongly about it..

Zuzana: It is really freakin awesome of you to appreciate things like having arms and legs. I am lucky to have good working limbs (well, I have bad knees from lymes diesease/ski injury) and every time I dont want to workout I think about how some people don’t have these basic things. It really brightens my day that you said this!

Oh! I just wanted to share with you my workout song–something that gives me an extra push.

It is “The Night” by the band Disturbed. Check it out, it will pump you up!

Hi Zuzana-
I found your site the beginning of this week and I just wanted you to know I am absolutely inspired by you and your workouts! Keep up the great job – Your great work outs and great attitude are very encouraging! Thank you :)
Take care,
Sarah

hey,
This looks cool! Will do this one two days from now. Am trying out the first buns workout you posted this week first thing tomorrow morning. I look forward to “murdering” my butt :-))

Re inspiring workout, I have a few songs that drag me to the end. Funny enough this isn’t what I listen to on a daily basis but find that I have this “evil/dark” side when I am either VERY upset or struggling (breathing heavily) through a workout.

Anyway, these are some of my babies:

1- Rock it – totally love this song and use it in my Body Attack classes as a hugely high impact number: this song gets me going, imagine people doing jump lunges, knee ups, jumping jacks and all sorts of crazy things. Buuuuuut, i also used it when i am alone at home and do your workouts: http://www.youtube.com/watch?v=aekGg7alzeM&feature=related

2 – Rock Star from N.E.R.D but a remix version with a quicker beat. This one makes me want to get in the ring so to speak http://www.youtube.com/watch?v=FGZ2kHuaSK8

3 -Get in the ring by Guns n’ Roses THIS IS PARENTAL GUIDANCE big time: http://www.youtube.com/watch?v=7tfyLbin9gs

4 – zombie the HUGELY edited version: http://www.youtube.com/watch?v=gX3cKmHkyjM&feature=PlayList&p=472CA61DEE49AEFD&index=0&playnext=1

I will be back tomorrow with my training results!

Visit my blog or I will bite you! hehe, thanks for making me laugh. As well as giving another kick butt workout to reference. I love coming to your workouts to get ideas for my bootcamp and cardio blast classes. I know when they are grunting and sweating that they are loving it :) Especially when I ask “are you guys doing ok?” and there is no reply or only a grunt, haha! They are too tired to actually talk or they are hating me at the moment :)

Hi Zuzana,
I was wondering… I clicked on your 1on1 with you and it said for members only. How can I become a member?

Great workout I really felt it in my thighs. I did it in 17:04 minutes. I love the song! I listened to it while I worked out:)
Thanks!

I totally agree this workout rocks – as usual!! I also love Nelly and Timbaland together – they have some great songs! Love her songs and love his beats!

Thanks! I like the idea of sharing workout music ideas. Music is key to any workout- I think….Tik Tok’ by Kesha. ‘Let me think about it’-Ida Corr vrs Feddee L are fun ones I like right now. Other songs???

Ahoj Zuzko!
Dnešní workout vypada opravdu dobre, uz aby bylo rano a mohla bych si ho taky zacvicit. Moji nejvetsi inspiraci je moje maminka. Pro to vsechno, co pro me kdy udelala a cim si prosla, na vsechno byla sama, ale zvladla to neuveritelne. Vim, ze je to clovek, na ktereho se mohu kdykoliv spolehnout a ktery me nikdy nezradi. Moc si toho vazim. Jinak co se tyce pisnicky, asi si hodim novy singl do empetrosky, protoze to pekne rozpohybuje :-) ja osobne nemohu vubec cvicit bez hudby. Na kazde cviceni si musim vzit svou oblibenou hudbu, dodava mi to energii, i kdyz uz nemuzu. :-) Jinak chtela jsem se zeptat, moc me to zajima, uz jsem se na to ptala, udrzujes si svou postavu “jen” timto cvicenim, ktere je na blogu, nebo musis travit denne mnohem vice casu, treba kazde rano hodinu kardio, behu nebo podobne? Dekuji moc :-)
Mejte se pohadkove a uzijte si nadchazejici vikend :-)
Oli

Nice workout!!

Thank you for your wonderfull workouts!! I LOVE IT!!!

1 finished this wourkout in 16:00 minutes !

Cant wait to do the tird part!:D

I loved the song but for “my training music”
I like something a little more…

Violent… like the groupe: disturbed

oh wow, i like the song too:). Timbaland does some crazy hot beatss!

Great workout. Those one legged squats were killer.

Hey Zuzana and everyone here. I have been doing bits and pieces of all you workout’s for a while now, but none with this intensity of speed. This workout really made me sweat, but i don’t think i’ve ever felt more confident that i can lose weight and tone up.

Thanks Zuzana, your a huge role model for me and I think i’m here to stay.

Hi this workouts are for man too?

Hi Zuzana,
I really enjoyed your first tight butt workout. I did it the day after it was released due to the time difference. My lower body still hurts today a little bit but I LOVE IT! That’s what I love about your workouts. I actually feel like I’m doing something worthwhile. Plus your workouts are very time efficient. I am a first year college student so fitting in a workout can be difficult due to my busy schedule but it is absolutely a must for a workout freak like me =) Your charisma and spirit definitely motivate me to workout as much and as hard as I can. And that is why you inspire me.

Greetings from Poland and New Jersey =)

Hey Zuzana:), I like these workouts where you have no rest and try do them as fast as you can. I do kettlebell circuits that are time based. I was wondering if you could bring kettlebell and bodyweight mixed circuits into your workouts every so often. I’m looking for new KB circuits that can challenge me. What do you think?

I like to make workout playlists for working out. It might be a good idea if people posted their favourite ‘power workout song’ :)

common zuzane where is the tank top for men? i want one!!!

zuzana sorry lol:)

Hi,
I really love your workouts. I find them very fast and effective. I was just wondering if you know of a male version of you. That sounds funny, but my boyfriend spends so much time at the gym, I just thought you might know.
Thanks

Ha Ha Ha i like the sentence at the end of the video :
“Visit my blog or I will bite you” Ha Ha Ha. Does this comes from you Zuzana or Fred ?
That’s a good one. Same as the workout today. I was looking forward to it. I can’t wait to try it afterwork. I already know that the one leg wall sit 30 seconds to repeat twice is going to give me hard time. But i love it.
Anyway i still love you guys. Thank you.

Awesome. I’m glad you’re doing the workout weeks in theme (but I’m still sad you won’t be doing them everyday…but I understand you must be busy and not doing this just to please us) :)

P.S. I’m really jealous of your arms. I’ve lost so much fat (from 117 to 109) since I have been Eating Clean and now I feel super skinny (I’m not really complaining) but what I really want is to have a lot of muscle and be super strong. I don’t believe in protein shakes or supplements but should I maybe be eating more protein or do I just need to be more patient and give my muscles more time to grow? (I’m very lean, I’m 65inches, I look like a distance runner, and my biceps measure a little over 10 inches when flexed.) Any words of advice or encouragement?

I also really enjoy the threats at the end of the videos, they crack me up! Tomorrow’s threat should be something like “visit my blog or I’ll kick you!” …maybe without the exclamation mark to be further dramatic ;)

Oh, and I forgot to add that tomorrow is my Birthday and I’ve asked for your “Brutal and Beautiful” tank, but I was wondering, any chance you will be coming out with a “What Would Zuzana Do?” shirt?
(I really hope I’m not annoying you, by the way)

love!

Hi Suzana,

Hahaha!! Funny statement on the last part.

This is my favorite workout so far next to the one when you were using “clubbels” (sp?).

Really good workouts…

I am kind of sad though that you didn’t reply to my request for some advice on how to get a six pack. I exercise regularly….as in like I live in the gym…or as if I cannot last a day without exercising. I eat small portions 5 times a day. I avoid red meat….Still, I don’t have a six pack yet. What else do you think I should do?

Thanks a lot.

Jo Anne

I am so addicted to your site. I love all your workouts and how your always trying new ways to perform excercises.

I was looking at your past videos today and was wondering how come you dont use weight anymore?

ALso is it possible to post a video again of what you eat in a typical day from when you wake up until you go to bed?

You are such an inspiration to me. Really you are. Thank you zuzana!!

I am completely addicted to your site. I honestly think I would cry if you went away :) You have completely motivated me. I have been following you since late October. I am loving my new strength, agility, improved mood, better sex with the hubby ;), healthier skin, nails, everything. I am a total nerd and flex in the mirror, then come out and tell my husband to check out my muscles. I am loving my transformation to a strong healthy women.

This workout was so intense for me. I love your new idea of themed weeks. My thighs and tooshie are totally feeling tight and sexy, thanks to you and your darling hubby. I also love your new commentary, you are such a gorgeous person, most importantly inside, and obviously outside.

Thank you soooo much. I hope you realize how much I appreciate what you do for all us.

Oh- I have been meaning to ask you if it’s okay if I link your blog from my personal blog. It’s more a personal blog that my friends and family read to keep in contact, but i’d like to share my love for your work on my blog referencing your workouts that I did, and hopefully inspiring people like my cousin who just had a baby to give you a try.

Great song!!! I am going to downloaded right now!!

I recommend to you this songs for your workouts:
Leave the world behind-Axwell Ingrosso,Laidback luke
Tuvan-Gaia (Armin Van Buuren remix)
Ibiza-Desaparecidos
Pump it up-Denzel
Call on me-Eric Pridz
The new world-Markus Schulz
Do you dream-Markus Schulz
We belong-Ferry Corsten

I absolutely LOVE Nelly Furtado, and this video is awesome! Timbaland cracks me up with his facial expressions…I think he’s very talented, glad you enjoy his beats/sounds too! This workout looks killer too, looking forward to doing it tomorrow!!! I like your new theme workouts, I think it’s a great idea b/c everyone has that one or maybe two body parts that they like or need to focus on…I love everything that you are doing! By the way, do you ever do any steady state or any type of regular cardio? I feel like I have a small layer of fat over my muscles that just will not disappear, and I feel like I need to do alot of cardio on top of all of your workouts…although I don’t really b/c I feel your workouts are intense enough that I Dont have to do hours of cardio. What do you think? Thanks!

Is this the first or the only round of your workout?

Social comments and analytics for this post…

This post was mentioned on Friendfeed by Percy Day: Burn Fat And Tighten Your Butt: Hi guys,
This is our second training session for this week where we are focusin.. http://tinyurl.com/ykg6s4b...

Hi Zuzana & Hello Frederick,
Amazing workout !!…but completed in 20 min 10 sec…:(
My lower body is heavier than my upper body n sometimes i feel that whatever i eat it stores in my thighs and hips and my arms are also same like my thighs..looks really odd when i try something sleeveless :(…how should i get my arms toned like yours..plzz plzz plzz suggest something …
Thanks
Kim

Nice one – I really enjoyed this butt attack! 19 minutes 22 sec. Added a 15-minute abs and cardio suit just because I had too much marshmallow yesterday and feel a bit guilty for being so weak :-)A bit of yoga, and I can call it a day!
BTW, it’s a brilliant idea to sort of thematize the workouts – really makes it easy for someone who wants to work on specific muscles.
Cheers!

Hi Z&F,

I agree with you! Music is sooo good for the workouts: I really like Lady Gaga for my w.o. and I love her videos… have you seen “bad romance”?

cheers
E.

what is the biggest weight you use for exercises?

will using heavy weights make me bulky?how many rest days do you have?

Suzanna my sunshine
makes me feel better, all the time
without you I was lost in boring workouts that burn only time!
two months ago I accidently saw you on you-tube.
and since then I’m completely yours – for good.

I’m really trying hard to rhym :)
well, it’s two months now, and I’ve decided to celebrate.

Zuzana, i was wondering where you get all your sports bras/tops they are awesome but i just can’t seem to find anything like yours??

I do love music when I workout – especially when doing monotonous cardio (like stair master, elliptical, etc.) I find that using certain songs will help me keep pace so I have them organized in that way on my player (songs for running, songs for elliptical intervals, etc.)

Interestingly, when I do your workouts, I find the music to be distracting. Your workouts are very intense, and I really like to focus on my muscles/body in the mirror when I do them. The music throws my natural rhythm off… strange.

Hi Zuzana!
I was watching your videos and i was wondering if You could make a video of Your warm up? I like Your workout’s i think they are great – i still have pains in my tighs and butt and i love it!

Dear Zuzana!

Just wanted to let you know that your videos are a great inspiration for our workout. They have helped us to change our bodies and we are still working on it. As you have published so many free videos, we think it’s time to give something back: My (until today) 229 free Morning Tune Up videos, quiet improvised music with a relaxed feel. I hope they give you joy. http://www.morningtuneup.de

Thank you and all the best;

Peter & Elizabeth aka Blue Star

Hi you to
Moc pekny vzdycky udelate jeste neco navic a to je podle mne super a pozoruju ze i ty komenty se trochu mneni neni to jenom o cviceni ale to je pekny.drztese a pokracujte.
Zuzko jenom sem se chtela zeptat co to bude 1ON1 ja sem to nikde nevidela jenom strucne prosim.
Dekuju vam

Hi Zuzana! What brand is that white bra top you’re wearing? I absolutely love your workouts (even though they kill me) and I absolutely adore your outfits! Keep up the awesome training! Lisa

What happened with your website yesterday, it wasn’t accessable?
Do you have any advice?
If I do your workouts I get so muscular that my trousers do not fit. It happened me the last time when I was doing much cycling. Or is it a question of body type?

I like Timbaland morning after dark too :D ^^

Guys, I need some help here… I live in Ireland and winter here is just a name for lack of sun period, with loads of rain and wind. I think I would prefer normal winter with snow, frost, but bright. I feel like no energy at all in winter. I have problem to gather myself from sofa and move. I feel so angry with myself, but it’s just stronger than me. I don’t have that problem in nice, sunny days, I am a volcano of energy in summer! Any ideas? I am seriously considering moving to Malta now ;)

Hi,
I know how you feel, but we don’t have a nice weather here in Malta either right now. I don’t think that it is usual for Malta to have so many cold and rainy days in a row. If you can get yourself off of the sofa down on the exercise mat, and try just a few exercises on the floor, you might get in the mood to get up and do your workout :)

HI Suzanne,

it is normal to have bigger muscles right after the workout – it goes away. If you are getting permanently bigger then you have to cut down on the portions ;) it’s honestly just about diet if girls are getting bigger. It is not from the workouts. If you were not working out and eat as you normally do, then you would gain fat instead of the muscles.

HI Lisa,

I buy my bras at lululemon.

I have some ideas I would like to hear as a thread- what inspire you people at most? Is it a poster on your wall? Music? Movies? People? Something else?
I would like to read a recipe for your favorite healthy: sandwich, salad, lunch, dinner, sweet or savory snack.
What is the best fitness/diet book you ever had in your hand and why?
How did you get here, to this blog?
Favorite exercise or workout from BodyRock.Tv?
And how to beat SAD syndrome;)?

Ahoj Stanio,

1on1 bude pro kazdeho kdo potrebuje extra pomoc pri cviceni. Budou tam ruzne typy co se tyce nejen cviceni ale i zivotospravy. Take tam bude stretching ktery se bude behem nasledujiciho roku vyvijet od zakladu.

Hello Zuzana,

I’m french and I would like to say thank you for all what you do for us. It’s very interresting. Could you tell me where is it possible to buy the cloth like yours ?
Have a nice day

Hi Peter,

thanks for sharing – great music.

lululemon

Hi Ada,

my warm ups are here.

lululemon:)

Hi,I don’t know if you read my comment,because I can see that by my add is wrriten “Your comment is awaiting moderation” on my website.Thank you

Hi Alina W,

instead of torturing yourself with a long steady pace cardio is better just to hit it hard with intense workout that is cardio and strength training in one – in my opinion. It helps to be consistent and workout on a daily basis tho. Short intense workout, but as often as possible. If you can’t get rid of some fat that bothers you with workouts alone, then you need to eat more veggies and maybe cut down on your portion sizes.

Hi Eva,

that is the only round. It took me only something over 16 minutes.

[...] This post was mentioned on Twitter by Benjamin Chee, stephen r and Billions Lim, Giovanni Farotto. Giovanni Farotto said: Burn Fat And Tighten Your Butt: Hi guys, This is our second training session for this week where we are focusin.. http://tinyurl.com/ykg6s4b [...]

I love this song with this workout!!Great idea thanks Zuzana:]

hello…i just want to ask how many times do i need to do the butt exercise in a week?i have a big butt but not that fit…my weight before is in 150lbs now im in 140lbs…and my height is 5’3…and i hate my flabby arms too..hope to hear from you…thanks happy new year!:)

I think that the best music for training are soundtracks from Rocky :) Yeah it sounds funny but when i listen epic songs like this i am running faster and impossible is possible.Try it :)

Hi Christine,
Follow the daily workouts as we post them or go back and try some of the older routines – you need to keep mixing it up to get the best results :)

Hi Zuzana,
I just started your summer fit 6 weeks workout 3 days ago and I feel very big pain of muscles throughout my body and I know is good,I love it,but I need your advice.I would like to lose wieght about 5 more kilograms,especially on my belly I have not nice fatty lumps and I need to get it down, and I’m not sure if is this workout good for me or I should to do different workout??also I’m looking forward to continue in your workouts after I finish 6 weeks summer fit,so you have another fan.I am czech,takze jestli chces muzes odepsat cesky,trochu cviku nezaskodi :))Zdravim!!

Hi Malaria,I don’t know if this might help you but here is my story.I’m originally from Czech Republic,I lived in USA for two years where the weather was perfect even in winter-lot of snow but also lot of sun…than we moved to Netherland where we are for two years now.It”s a beautiful country….lot of green…but yes also lot of rain…winter is dark and sad just like in England or Ireland.And very hard language for me.So it”s not long ago my best friend was TV,ice cream and chocolate…I gain lot of weight that year..I had a depression and it seemd nothing could help.My hubby started drinking and I said to myself:”DO I WANT TO LIVE LIKE THAT?”I have to change for myself to be better person,to be real me…there is so many people out there,they don”t have place to live,they can not feed their children…and here I”m complaining about weather and comforting myself with food.I know this is not exactly your case and I know how hard it is,because my hubby…my love…my best friend is still going up and down…and it”s hurting me so badlly…but I have my plan in my head (BE BETTER PERSON ANG GET THE SIX PACK-KEEP IT)but I belive we can do it together.And what did I do?I started food diary and I start eating healthy which had a great impact for my head.In about three months later when I did good with eating…and I lost a lot of weight…I start running even in rain(I kind a like that)and I start folowing Zuzanas block and she gave me strenght to go for what I want in my live.I started doing it 3-4 times a week but soon I was doing 5-6 times a week because it cleared my head!Her exercises are great even when you are a busy person and you”ll get better results than when you spend hours in the gym!In November 2009 I started eat clean,smaller portions,every 2-3 hours and guess what happend?My six pack start showing up and I said to myself this is the way I want to go!No supplements needed!Funny?I also spend so much money on them few years ago;-(
Hey I”m not saying that everyday is pink and great…sometimes I feel gross and I”m not happy about myself…but I kick my butt to do Zuzanas workout and it gives me strenght.Sure sometimes I eat more than I should so what?I know the secret now…and for once my abs are not gonna desapered even I had an ice cream;-)About the depression and problems what bothering me….I put it on the paper like a letter to myself….I write down all what I want to say,why I”m doing it,etc….and than I”ll read it,cry about it….it will sounds funny for lot of people but it really helps me to get thrue.And the best I got from this…my hubby started folowing me in a healthy life style;o)we are here for each other we appreciate the place we live,the work we have,the people around us…So please start…it”s all what you have to do…you will feel better!
Malaria I wish you all best and hope I could help a little bit!Remember you are not alone!!!

hi!

Hi Zuzana S.
This is a great comment and all the better that you are offering such kind and warm hearted support and encouragement to another member of our community. Thanks :)

we say thank you to you!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

14 minutes, 1 second! I had a lot of energy and only took a break to gulp down some water.
Great sweaty workout. I really enjoyed this one. I took notes after I did this last night to add in the push-ups to the burpees and an additional upper body and ab combo to make it full body at a later date.

I also listen to music for every workout. I agree with Zuzana–it really helps keep you going. It’s nice to get a little lost in the music so that you can get distracted from your burning muscles!

Zuzana S- Thank you so much for sharing your story and for your support. It’s great to feel that I’m not alone:)
Keeping a journal is a great idea, together with food and wo diary. Keeps motivation alive. After this reply to my post I will feel guilty if I will not roll from my couch to my mat, which actually is lying in front of my couch, waiting for the summer with me :) It might be great idea to start with some floor exercises, what Zuzka suggested, just to move my bones:) I let you know how I did :D
Zuzana S- thanks again for warm words. It helps a lot! I guess it’s possible to somehow start loving rain :) I must tell you, I lived in Holland for three years:) Weather wasn’t greatest, thats true. But I find Ireland more rainy and lacking in sunlight. Now I know why they are painting houses with such a weird bright colors, bright orange, pink, green or other- to cheer up this country a bit in a winter time. I’m Polish myself, so I’m use to bright snowy winters, same as you probably:)
Both Zuzkas- thanks a million for such positive, supportive and fast answer:)

Hi Zuzana.
i like to visit you site=)you are wonderful girl!I want to have too so stron character (and body)=)

Hi Zuzana,
I just started your summer fit 6 weeks workout 3 days ago and I feel very big pain of muscles throughout my body and I know is good,I love it,but I need your advice.I would like to lose wieght about 5 more kilograms,especially on my belly I have not nice fatty lumps and I need to get it down, and I’m not sure if is this workout good for me or I should to do different workout??also I’m looking forward to continue in your workouts after I finish 6 weeks summer fit,so you have another fan.I am czech,takze jestli chces muzes odepsat cesky,trochu cviku nezaskodi :))Zdravim!!poslala jsem to nekolikrat,jelikoz se mi porad ukazuje ze jeste nebylo zpracovano.diky

hi Zuzana ..

i like and love you so much

you are changed my live by your exercise

thank you Zuzana.

waleed .

Hey Malaria,

I live in Ireland and have all my life. I think all that rain is what gives Ireland its charm and to be honest it’s probably why we have a quite a large drinking culture :)!

I understand what you’re saying when you say it’s dark, glum and not very inspiring when you look out the window but I find when I go away to the sun I miss the rain, crazy but true! I also think that when it is sunny here it’s different then being away. Everything comes alive in the most beautiful way, trees, plants, people, nature and it makes it very special. Maybe if we had sun all the time this would be different.

I do as much exercise and activities as I can manage and find having friends to help you along on the difficult mornings helps me get motivated. Doing exercise with other also works great as I seem to push myself harder and I enjoy the social side of it, especially team sports. Running in the rain is also quite fun and a little different, maybe I feel unique……yeah that’s it. Heading to the beach on a dark, rainy day and having the sand-run all to myself cannot be beaten.

Maybe it’s just me, but I always find that if I sit around for the day and don’t do something, some exercise or try something different and new, I go to bed thinking I just wasted this day and I’ll never get it back. I’m not saying these days don’t happen because they do but I try and have as few of them as possible. I find I’m more relaxed and feel fulfilled when I do something every day. I want to look back in the future and say I was happy and remember my achievements when I’m older.

Hope you find the motivation on this little island to achieve what you want and seek your greatest happiness. If not sure there’s always Malta :)

Cheers
R

Dobry den, Zuzana. Odpisete mi prosim Vas, je mozne Vas nejako osobne kontaktovat alebo sa s Vami poradit?
Dakujem

I just wanted to comment on how many warm hearted and helpful people there are writing on this blog its awesome – you must both feel proud of the work you’ve done thus far and all the lovely people you’ve brought to your site.

I finished this in 13:35 which I’m very very pleased with – I did have a bit of a problem with the wall sit which was total torture and my daughter was laughing at me because she said my whole body was shaking trying to keep my leg up! Followed with a mini version of yesterdays ab torture as I didn’t get chance to do it yesterday.

Thank you.

18:20. Man, ever since I started your workouts, I have to wash my hair more often because I get so sweaty! Ugh, it’s worth it though. Thanks for the workout Zuzana!

14:31 for me. I however did decided to up it a notch and do the full burpees with the pushup. My song of choice today was Thunderstruck by AC/DC, it always pumps me up.

Great workout! My time was 13:41. I really liked the sequence of exercises, they were fun and got my heart pumpin’ :). On the one leg elevated squat I felt like I couldn’t get down very far, dont know if that’s due to lack of flexibility or what but I loved the workout!

Thank you!

Ruth :)

I love that you gave us a peek into your music today! You’re amazing keep up the great work!

Lol. I just watched the video…”visit my blog or I will bite you” – I love it! =)

I am trying to work up the motivation to do this tonight – I did the buns workout 2 days ago and then you said you’d done the Abs Blitz again, so I did that yesterday. Wow – when I did that one before I didn’t have a jumprope so I just did all the moves pretending I was swinging one. This time I bought a jumprope and I CAN”T BELIEVE how much harder it is!!! I am so sore today it’s unbelievable. So I’ll try to haul myself through this one tonight, but I’m not sure my time is going to be anything to write home about! You’re amazing!

Hello Zuzana, Ahoj Zuzanna and cześć Malaria!
That was a great story, thank You all for sharing Your expierience.
I am also from Poland and I took a gap year from my study two years ago and I went with my boyfriend to Holland to work. It wasn’t easy, we both found work but living there was awful hard for us, such a homesick, also the weather, and lack of my favourite type of foods..Then came the depression, alcohol (or other Holland’s stuff). Effects? A really unhappy mind and weak poor body..
We went back when I have to go back to study. We are almost one year here back in Poland and everything going good:D This is just an exemple how what do you have in your mind can affect to your body, everything is united.
So, keep smiling, even when the day is short and rainy:DD
That is the most important.
Greetings

Hey Zuzana,

Why don’t you become an ambassador for lululemon?
Here’s the link with more info:

http://www.lululemon.com/community/eliteambassadors

Hi Zuzana,

I finished this workout in 20:10 and my legs felt like they were gonna explode!

Great workout!
Audra

Great session again, thanks Zuzana.

Song of the moment for my workouts? Why, a heavy metal cover of the theme from Golden Axe of course! :) (especially good for cardio)

http://www.youtube.com/watch?v=vMUc6B37NDA

hey zuzana,
i don’t know why my comment didn;t get aproved.
but here i go again,
um i don’t understand the exercises.
you say that start of with 30 reps of each exercise right?
but what there is like numbers next to the exercise i.e. 2 walking lunges; 4 backward lunges?
:/ i don’t understand

Hi Zuzana and Frederick…

I also have some problems with working out these days…because the winter and lack of motivation in general…I dont know how it happended, I was so damn motivated last 4 months! I guess it happened to almost everyone once in a while.

So,…mostly I am still doing your routines, but it is not the same anymore…it is not that I am not seeing the results, as a matter of fact, I do!!! So great results…I am nerly Zuzanas body now, but I just stucked at the moment. And sometimes I eat too much again, because I just dont care..I am so lame. I have to try harder!!! Find some new motivation, cause I want to stay and become fitter soooo badly. Really dont want to ruin all the work now, I have come pretty far now. But it is soooo easy for me to ruin everything, I just cant believe it. Eat a little more, workout less ad there we goes….bad!

So, I am still doing your routines, but with such a trouble…it is also dark winter here…

I did this workout in 14 min, 17 sec. Mz legs hurt a lot now!

Best,

Tina

I’m so glad I found you I love your workouts. This one made me sweat more than any other workout I’ve ever done. That says a lot! I can’t wait to try the other ones.

P.S. I think your body is just as good if not better than Geri Halliwell’s in the Raining Men video!

xoxo,
Nikki

Wow. Was feeling under the weather lately but feeling good enough to do one of your workouts. For some reason I found motivation to get to the gym to lift 3x this week but not enough to do your workouts because theyre not easy! 17:02 on this one, legs shaking on the 1 leg wall sits. Feel accomplished now, thank you, Laura

Zuzana grdeat work out! I am slow, It took me almost 26 minutes, but was thrilled that I didn’t need to stop as often and did the required number of reps and added full burpees. I am alot older than you so I usually cut down the reps, but thanks to you I am getting stronger!! You are very inspirational, thank you so much for this site. I LOVE Burpees, they are the most amazing exercise!!

Ja vam rada odepisu skrze tyto komentare. Snazim se odepisovat co to jde, ale nekdy mam pres tri sta komentaru, ktere si musim precist nez je odsouhlasim, takze mi pak pokazde nezbyde cas na odepisovani. Kazdopadne davam pozor co mi lide pisi a snazim se na jejich otazky odpovidat skrze novy update.

Ahoj Danielo,

hezka anglictina :) ja ti to zjednodusim. Pokud je tvym cilem shodit speky a posilit svaly tak je uplne jedno ktery z mych workouts si vyberes. Hlavni vec je ta, ze cvicis pravidelne – cim casteji tim lepe. Neni potreba se trapit hodiny posilovanim kdyz to muzes mit hotovy za par minut a vysledek je stejny. Cim vic energie do toho cviceni das, tim rychleji dosahnes vysledku. Snaz se aby kazdy workout byl intenzivni. Az budes hotova se summer fit programem tak zacni s daily workouts. Taky je dulezite co a kolik toho za den snis, Drz se malich porci, tak aby ses vzdy najedla jen do polosyta. Timto zpusobem budes nucena jist casteji abys nehladovela, cimz se ti zrychli metabolismus a tvoje telo bude tuky spalovat daleko rychleji. Cim mensi porce tim rychleji budes hubnout. Ja jim kolikrat treba kazdou hodku a pul nebo kazde dve hodiny. Pokud nemas hlad tak nejez, nech to telo at ti rekne kdy se mas najist. Neni to tak ze bys mela hladovet, ale urcite bys mela jist az kdyz pocitis prvni znamku hladu. Pij hodne vody, to ti taky pomuze s hubnutim. Dalsi vec co pomaha je, ze si reknes ze po urcite vecerni hodine uz proste nejis. Ja jsem to ted zavedla u sebe a neni to jednoduche kdyz na to nejsi zvykla, ale cim casteji to budes zkouset tak se to nakonec podari. Ja se snazim nejist po sedme vecerni, ale musim se priznat, ze se mi to jeste uplne nepovedlo :) nicmene to nevzdavam.

Hi Catherine, Zuzanna buys her clothes from lululemon, you can find their website easily, http://www.lululemon.com. Hope it helps

18:21 definetly good cardio, got me sweating like crazy! I do have a question, recently you have only been saying your time on the video and no longer posting it on the instructions, can you start including that again please?

Ahoj,zboznujem tvoju stranku, konecne som v nej nasla to co som hladala, super zostavy cvikov, jednoducho bomba len tak dalej, a uz som skusala aj recepty a su fantasticke. Snazim sa schudnut a zacala som s daily workouts a som s tym velmi spokojna, taketo zostavy ako mas ty som est enikde nenasla,nedokazem prezit den aby som sa nekukla na tvoju stranku na nejaky ten novy workout,drzim palce!!!

Wow – I’m glad I pre-posted or I never would have done that workout. Something about the peer pressure…I don’t really know my time because my mom called in the middle and well, never ignore your mother, right? But I did it – I’m so thankful for the motivation I get here!!

I have a question that must have ended up in spam but I’d love an answer to: I have pretty low bodyfat (low enough that doctors have told me to add more) but had major abdominal surgery a few years ago and haven’t seen my abs since. Is there just too much scar tissue now? Has anyone had a really big abdominal incision and gotten really ripped abs afterward? Mine is pretty flat and I can see my obliques, but no six pack. Is there any hope?

Thanks again for such an amazing site! You inspire me every day!

For Zuzana it would seem that her biggest weight is her 116 pound body….. “)

For Zuzana it would seem that her biggest weight is her 116 pound body….., “)

Hi Zuzana,

I love checking out you website, it is very motivational!!!
I would like to know if you have always been into fitness and working out? Are you a personal trainer?

Keep up the fantastic website!

Nix

Hey cool workout, can’t wait!
By the way I listen to Lady Gaga every time I workout, somehow screaming ‘no you can’t read my poker face!!!’ at the top of my lungs really keeps me going.

I have been a trainer for 15 years and done all kinds of workouts but your workouts are different, challenging and I can’t wait to see what you have next. That says a lot. You are very inspiring. Thank you so much!

I love lady gaga! Bad Romance is my new power song.

Hey Zuzana, my name is Kandi Crawford and I am seriously looking into becoming a personal trainer. You have inspired me a lot, so I was wondering where you went to school to get your certificate to become a personal trainer. Oh, and keep up the good work! Your’e awesome! Thanks for helping all of us out :)

Hi Charlie,

I don’t know the answer for this. Is it possible that your abs are just not developed enough? Because you can have very low body fat, but if your abs are not developed then you won’t see them. It’s like having really skinny arms with no muscles on them. It’s always a combination of both – low body fat and developed muscles.

Ahojky, to jsem rada :) tak at se ti stranky i nadale libi.

how long did you took for this workout?

I just found your site this morning and absolutely love it. I want to know what exercises and reps you recommend for a first timer. I am 50 years old, about 50 pound overweight, bad knees, and smoked for 25 years. I have made a commitment to myself to lose the 50 pounds and get back into shape. Any suggestions would be greatly appreciated.

Thank you,

Hi Zuzana, Hi Fredrick,

I just finished the first part of the Butt week workouts (I did it in 20:48) and I did half of the reps for this one but then I had to slow down because my legs were going to bust.
Ever since I found your site I’ve been doing your workouts everyday. I was training for the Fencing Canadian Championships and these workouts were perfect on my off training days they really helped me get a farther lunge. I got tired of lifting weights or doing generic squats. I now use these workouts and modify them to use with my fencing team. I’m trying to get us really strong so that come our University Championships in 3 weeks, we’ll be able to beat the Royal Military College out in Kingston. You guys used to live there right?
Anyway, on behalf of the UWO fencing team, thanks a lot and keep them coming!
Celina

WOW! That was intense, but I felt great afterwards! :D

and I also want to thank you. I have a stomach disease that causes me a lot of pain, but when I do your workouts ( well when I do any workout really, but you inspire me to actually do it ;)) my stomach always feels a lot better , so thank you :)

hello Zuzana,
I’m an italian girl who have waited until now to write on your website partly ’cause I’ve discovered it three days ago and partly because I really admire you! since I was a child I’ve always dreamed to be like Lara Croft in tomb rider: well, you’re just like her!simply perfect!beautiful and powerful. I have a pray for you: make me like you. I’ll follow you no matter what you say even if you said “jump” down a bridge (because I’m sure that there would be a pull up bar under it ;))
Seriously, I beg you, teach me. you have my e-mail, so please contact me
Again my compliments: you’re simply perfect. I really look up to you. best wishes for your future workouts, hoping to read you soon
bye ^^

Frederick and Zuzi,I thank you!I’m only trying to give back what I accomplished thanks to you!You guys gave me the kick and kept me going…I have to say we all are very lucky people to find this site…you guys making other people happier and that is just great!
Keep going ;o)

Hi Malaria,I’m so happy if I could help you a little bit.I know how hard is to start when you feel so down…but girl, YOU CAN DO IT!Not for anyone else…for yourself!Wish you the best!

Hi Zuzana,
I have been watching your blog and following your workouts for some time now and i think you are a great inspiration and a great role model for many people. i am slightly now concerned that one of your role models is a open anorexic. the figure and butt you so openly desire is the result of starvation! please be proud of your oun figure and health achievements because from where i am sitting you are the one to be admired.

Hi Gosia,thanks for that!I knew I’m not alone…Sending one big smile to Poland ;o))

Ahoj Zuzka,

pracuješ ako osobná trenérka?

Jarka

I want to post something that I’ve noticed for a while. I know you work out really hard on these videos, but I notice that Frederick’s videos are really good – he is working hard too! :)

And you are so pretty that you don’t need to wear make up for these at all!

And the video is excellent, I will use it tomorrow. Thank you for the video!

Hi Zuzana! How do I get my butt to look like yours??? I know it cant exactly but I am a small girl and i want it to really stick out! will these workouts do that? Thanks!! .. Also can I make my hips look wider too? they seem to go in a bit .
Love tanya

Hi Tanya,

just keep sticking your butt out like me :) just kidding. If you are consistent in strengthening your glutes, then you will see some changes in the shape of your butt. It will get rounder. I don’t think that you can get your hips rounder, but you can definitely get your waist smaller so that your hips look wider.

Ahoj, nepracuju jako osobni trenerka, jen jsem si udelala kurz jen tak pro sebe a kvuli strankam.

Hi Gabriella,

I am sure that you will be happy with the results if you just start following my daily workouts ;)

Hi Lance,

take it slow and easy at the beginning. As a beginner, you will make a really fast progress by doing just about anything. So feel free to modify my daily workouts to fit your personal fitness level. You don’t need to do all of the reps, rounds or exercises right away. Just make sure that your are keeping track of your progress in your exercise log.

Awesome workout.

Just a quick question on form, or developing form really. I find that when doing the squat, or single leg squat, that I tend to bend forward too much… any advice on how to bring it back more into a seated with less bend forward? My back is straight, not curled or anything and my feet flat, knees over toes. Thanks & Have A Great Day!

hey zuzana iv been working out for years boxing, running, and weight training. i found body rock tv about 2 months ago and wow you do stuff iv never seen or thought of before. its great and im sore every day, thank you for putting this stuff out. you rock !!!

that an a$$worth getting

Ahoj Zuzi,jsme stejne stare tak doufam ze Ti nevadi ta suverenost,ale jsem fakt moc rada ze jsi mi odepsala.Tak jsem se do toho cviceni”zazrala”ze i kdyz me tak strasne boli snad vsechny svaly meho cloveka,doufam ze uz budu cvicit porad a nevzdam to:)Poradne jsi me nakopla kdyz jsem Te videla poprve jak cvicis a neverila jsem ze je mozne se tak zpotit za pouhyh 15 minut chichi a ono to funguje…..to je pro me to prave!!mucila jsem se 3x tydne na crosstrainere,ktery je mym dojmem dobry,ale spis na kondici.Mas opravdu nadherny telo,jak vyrezany ze dreva,mohu ze se zeptat jak dlouho jsi na tom pracovala?a vzdycky jsi byla tak stihla?Predevcirem jsi mluvila o motivaci,pro me si nyni motivaci ty a myslim ze ty mas urcite lepsi telo nez Jessica Alba,ale ja vim,taky potrebujes svoji motivaci nekde najit:))S tim jidlem kazde 2 hodinky je to krapet tezke,hlavne v praci,ale zkusim to nejak vymyslet.Taky jsem se vyfotila pred 6 weeks summer fit a za 6 tydnu doufam ze snad bude videt uz trosku nejaky vysledek?Ja jsem uz 5 rokem v Anglii a to pocasi me ubiji,ale jsem clovek plny energie a tak treba nemam problem cvicit v tomhle pocasi,ale slunicko mi chybi.Tak nez skoncim summer fit budu pilne sledovat Tvoje nove dodani………..a jeste jednou diky za radu!

Ps:neni nad hezky cesky lol:)))

Hi Zuzana, thank you once again for a new workout!my time-15:49.Personally, I thought that it was one of your ‘kind-er’ workouts =) I understand that you are getting busier now (with your 1on1 and new website on-going altogether) and can’t be posting new workouts daily (like the period before christmas. I LOVED getting a new almost-paralysing challenge everyday!), but I’ll still tell you anyway that I hope you’ll keep coming up with new workouts regularly!
Bodyrock.tv is as good as my web-bible =)

Hey Zuzanna & Frederick!

I was wondering how you guys would tackle cravings when you first started out. I know all the blahblahblahs of being healthy and what shoulds&shouldnts are but its soooo hard to control ME sometimes hahaha. I am hoping yall can relate, i understand that Zuzanna used to be very thin w/no muscle and ate any junk she wanted but didnt gain anything good of it since she ate small portions as well. I know going straight healthy is tough, any tips? Did you partner up from the start(like support buds) or did one of you decide on your own? This week i ate very well and was content. Today for lunch i was STARVINg & stressed but got teriyaki for my mom&i. Bad idea, i am too full to eat dinner but i will shove some broccoli for health benefits :) And tea.

Hope you can help! Thanks!

Alejandro is another good one by her, has a great beat for fast workouts :D

Awesome job Zuzanna and Frederick your lighting is perfect! Sometime you two should do the workout together and get someone else to film! That would be really inspiring. That is if your up to it Freddy!

Hello Zuzka,
could you teach us, or tell us, how to do push-ups (kliky)? I am happy to do the ladies-push-ups, but I would like to learn somehow the normal, I tried to go to the gym and used the weights (cinky), but it didn’t worked, I couldn’t do the pushups anyway :-(. How long did it take you actually to get into this form, you are? It’s amazing!

Ausome stuff keep it up… :)

you have an amazing body..you are my inspiration and i just started looking at your videos tonite.Can you please tellme where can I nuy your book I go to the gym everyday and i think you have real good workouts and i wont have to ask guys to help me on what to do for each muscle…

Hi Zuzana,

I found your website a few months ago but I was not in good enough shape to do any of the workouts, so I started a different workout program to build my strength. I saw this one today and thought that I could do all of the moves so I tried it and completed it in 26 minutes. I had to make a few modifications such as using a step instead of a chair and putting both feet on the ground for the wall squats but I got through all of the reps.
I still have a very long way to get into shape, but I am going to start adding more of your workouts into my routine as I build my strength enough to do everything.
Thank you for doing this website it is very motivational and it means a lot to me.
Oh, and I have also started to eat clean, it has just been a couple of weeks and I have already started to see changes in my body.
Thanks again.

Hey Jo Anne,

without wanting to butt in… I thought I’d give you my two cents on the matter.

You mentioned that you live in the gym and that you “cannot last a day without exercising” – experience has taught me that if you overdo things, you burn your muscles down and don’t give them time to recover and therefore grow.

I obviously don’t know what you do at the gym and just how intensive your workouts are… all I can say is even Olympic champions need a rest day (s) be it active (preferably) or passive. Muscles don’t grow while you are exercising. They do so when you recover. Ab muscles are really just like any other muscle.

A six pack isn’t really science. It is being lean enough so that your muscles are visible through your skin. I don’t know what you eat in your 5 meals or how much you eat. Too little protein also doesn’t help in the muscle building department. Neither does too little fat.

I also don’t know just how long you have been training. Getting lean takes time and consistency.

Good luck

Carla

Hey Nicole D Lopez,

How tall are you? 109 pounds are (if I am doing the math right) 49 kilos. That could be very light depending on how tall you are.

It could be that you are simply too skinny (this of course assuming you are not very short) and lost muscle?

it could be that you haven’t exercised long enough to give your body the time to pack on muscle?

maybe you are eating too little protein?

Hey Kim,

I am afraid most of the time, food is only stored in body parts if there is too much of it for the body to cope with (or a slow metabolism of course).

I’d say, take a long hard look at what you eat. Write it down for a few weeks (everything you eat and drink). check out Zuzana’s diet tab. it has so much info on portions, food choice. You may find that by addressing your food, and consistent exercising will do wonders ;-)

good luck!

Carla

hey Daniela,

I am afraid the body doesn’t do spot fat reducing. There is no such thing as doing specific workouts to reduce your belly fat. YOu work your whole body, create a more muscular physique (which increases your metabolism = burns more fat) AND you check the food you eat.

If you have just started exercising you will have to exercise patience along with it ;-) once you have made the required adjustments, you will slowly but surely see a difference. Just hang in there ;-)

Carla

Great workout! I added on a pushup with every burpee just for an extra challenge. Wow, it’s amazing that such a short workout can still be so challenging!

Nikki minaj has a nice ass, u do too and megan fox, jessica biel too.

Thanks so much for replying! How do I make my waist smaller to make hips look wider? is it just about eating less or are there excersises to make my waist smaller? Thank you again Zuzana! I hope some day I can look half as good as you :)

Haii.. zuzana

I have a question to the exercise
Step Ups and One Leg Elevated Squat
2 sets of 15 reps on each leg,must im do it 30times on one leg? ore only 15 and then the other leg?

Mfg Kadir:D

Hi, I am 38 years old, I do yoga almost 1 year ago. My texture quite firm but big problem is have a big tummmy (like pregnant) and knee pain. I like to drink beer and wine.

Hi Zuzana,

You have great taste in music! I’ve been listening to “Morning After Dark” for a couple of weeks on C89.5.

–Chris

Hi, Zunna
great work out once again. you wouldn’t believe how much of an inspiration you are to me when it comes to working out. you have a body of a goddess. anyways great workout and great music.

Hi Zuzana,

Where can I find a good quality skipping rope? I’m only 5’0″ (152.4cm) so I need one that is adjustable. Do you recommend beaded ropes, or leather or synthetic?

Hi Oli,

first you have to know the proper form and then you have to do a lot of practice, but it doesn’t take too much time at all if you are consistent. It helps to do easier versions like arms elevated push ups or push ups on your knees first.

Morning After Dark is a great workout tune. Thanks for sharing it.

My current fav is ‘Down’ by Jay Sean.

lol, Lady Gaga is so crazy! I love her.

Dear Zuzana,
I’m always following you’re videos and you’re updates, you always inspire me to get better.
but I have a question that’s really bothering me about the butt work-outs …
my but is small,and all my life I was afraid that if I’ll work out a lot, it will become really flat and smaller then what it already is!
the work outs make it appear bigger and tighter…? you should explain about it…cause I know it’s making a lot of girls feel scared to work on they’re butts, cause they’re already small, and they don’t wanna lose it.
thanks! I hope you’ll reply, cause I REALLY follow you and you’re tips.

why wont it show my comment?

Ok i have completet that Workout in 17.09min
nice one:D

Ouch! So frustrating! To finnish and realize that I didn’t turn on the timer…

Next time.

By the way, I feel it a lot in my butt. Its burning now. :-)

Hi Tamar,

exercising will give your butt nice shape and if you will eat enough to feed your muscles, then you don’t have to be worried about loosing it. Having a tight bum is also important for your posture and joints.

ISSA is great in my opinion.

hi zuzana!This looks amazing. you and your workout inspire me. I’m just starting to workout and i’m wondering how much exercise i should do, how much is too little, how much is to much, etc.

Could you please tell me?

Thank you.

Hi!
I’m a beginner and I would love to start working out with you! I don’t know where to start though. Am I suppose to workout everytime you post a video?

Did a warm up hill run for 45 minutes…getting easier all the time! Did this in 13:39, including adding a push up to each burpee for good measure. Finished with a selection of side crunches and star crunches to tackle the muffin top. I liked the hamstring stretch-out in the step ups!

I DO miss your daily workout challenges, but I am doing as you suggested and returning to previous efforts to better my time. It is very satisfying to see the steady, fast progress, both in time and tone..:))) Love it and thank you so much for all this!!!

Hi Zuzana! wow I’m so surprised that I finished this workout in exactly 15:20, considering the fact that I haven’t been that consistent lately due to physical weakness and being sick on and off. Thank you so much for sharing this! it was fun and innovative as usual :) Oh but then again, when I go on longer workouts I focus on my lowerbody alot so maybe that’s why this one was rather quick.

Hi Kim, that’s exactly right, you can chose any of my older daily workouts and follow my new workouts as well. Do something different every day and you will see results in no time.

Hi Shir-Raz,

you can do my daily workouts every day if you want. Do a different workout each time. You have to listen to your body tho, so if you are a beginner then you might want to do less reps or rounds then me and also you have to first focus on proper form in each exercise.

Hi Zuzana and everyone
I am sweating all over my computer. WOW. I think this took me around 25 minutes. I was having trouble with the chair squats coordination wise.
I regularly go to hot yoga and I have to say this one felt just as intense if not more. I will try it again soon.

Thanks again for the great workouts no way to get bored with these

Mickela

Do I have to heat my body by runnig first then do your excercise?

You are awesome. I love how simple, creative, and challenging your workouts are. I appreciate what you are doing. Thanks! =)

Hi Zuzana,
ut i
I am 27 years old and I do have very low percentage of fat. I know i have very stong abs I can not see them except myobliques. Many people tell me I should do more cardio, since I do already follow a very strict diet. I can also see a little bit of loose skin.
Is there an advice for me? should I really do more cardio? my actual weight is 95.5 with 17% of fat and my height is 5.2feet

you should warm up.

finished it in 16:45
what a great workout. after 2 kickboxing classes last week my legs are pretty much like jelly! thanks

Zuzana how do you get such a slim beautiful waist? Thats my biggest problem.. I am happy with my body because just like you said there are bigger problems in the world but if I could have a slimmer waist i would probly feel more confident. thanks so much for everything :)

kim kardashian is the only celebrity that comes to mind that has nice, “roundish” butt. in good shape AND very sexy. i’m not a “boney-butt” fan. health and fitness are great, but sexy is what catches my eye.

Zuz,

I was laughing that no one took your invitation to list their ‘fav butts.’

Too many people writing in were too serious about weight loss and looking good…………jk!

My fav was a little knows model from South America named Keyra Augustina. I thought this girl rocked her jeans like no one else.

Then, I watched your vid. Ummm. Step aside Keyra.

You not only have a great butt. You also have better and stronger thighs, and you have great arms, like Jillian Michaels.

So, stop looking at Geri Halliwell. Instead, do a pirouette and look at yourself in the mirror.

It’s a GREAT view!

OK. OK. I loved the workout too. 17.42 and sweated my ass off………….. ::panting::

But wasnt that the point?

Peace!

Patrick

Hey Sophie,

I realize this is a bit late, but I read your comment and remembered about one of my favorite books – ABSolution by Shawn Phillips. In this book Shawn said that guys really need to be below 10% to see their “six-pack” and females around 15%. As you don’t want to lose any weight you may want to put on muscle and keep you weight the same to get to 15%, but it sounds like you are almost their!! Best, BK

the question was: “which celebrity’s ass do you like the most?”–i read through many of the other comments, and they seem more geared to fitness and exercise; i just don’t want to be the one to “crass-ize” the comments section, although i do think there is a strong connection between fitness and sexual attraction

Hi Zuzana, I am planning on working out everyday and incorporating your workouts into mine. I love to dance so I figured I can do my cardio by dancing and then do your workouts that include weights and bodyweight training. I wanted your opinion on this and is it neccessary that I get my cardio done by working out like runniong and doing some of the cardio workouts you put up instead of dancing?

I HAVEN’T STARTED ANY OF YOUR WORKOUTS BUT TOMORROW IS THE DAY, YOU HAVE SO MANY TO CHOOSE FROM. I LOOK FORWARD TO SEE WHAT YOUR GONNA DO NEXT. YOU GIVE ME MOTIVATION TO NOT ONLY EAT BETTER BUT TO WORK OUT ON A CONSISTENT BASIS,I WAS WONDERING WITH THIS 1 ON 1 WITH ZUZANA WHAT IS THIS ALL ABOUT,IS THIS SOMETHING THAT YOU HAVE TO SIGN UP AHEAD FOR,IS THERE A CHARGE FOR THIS 1 ON 1.CAN YOU PLEASE TELL ME WHAT I NEED TO DO AND WHEN WILL THIS BE UP AND GOING .THANK YOU SO MUCH,I LOOK FORWARD TO HEARING FROM YOU.

This was a good one! I was at about 14:40… before the wall sits. Those didn’t go so well for me by that time. I think the longest I went before I couldn’t hold it any longer was about 12 seconds. Even just doing the two leg wall sit was too much for me today. I have a question. I am wanting to order some Lululemon pants, but have never worn them and don’t have a store I could try them on at. What kind of style are you wearing here? I’ve looked at all of them on their site and ebay, but I’m confused. I read on someone’s site that if you’ve never worn them, then the groove style is a good start…but then they always look different to me. Any advise?

hey sophie, i am 5’2″ and 88-90lbs. when i was 95lbs, i didn’t look very well-defined even though i was following zuzana’s workouts. i cut down on what i ate to reach my current weight, and now i can see my muscle definition (even though i look skinny – but i like this look :) ).
hope that helps!

Hello Malaria:
The best exercise and information Books that I have read through the years Are books written and videos by Covert Bailey,’
His latest written book called “Smart Exercise” was published back in 1984 and to this day I have not read a better written book on getting fit correctly,
I believe this should be a must read for anyone who wants to get great info on fitness.

OLDER BOOKS BY COVERT BAILEY
AND LEA BISHOP
Fit-or-Fat Target Recipes
The Fit-or-Fat Woman
page_ii
Page iii
Smart Exercise
Burning Fat, Getting Fit.

Even ones as fit as Zuzana would benefit from reading Coverts books :)

Cheers,
I Love you,
I am sorry,
Please forgive me,
Thank you.
Geodfreid.

HoOponoOpono

I’m so happy!! I did it in 14:11. I wasn’t so sure about my form on the one leg elevated squats though

hi!here’s a reply to chris’ comment about seeing the sixpack after the surgery…chris, it’s very difficult to “reconnect” with the muscles once the body has experienced “trauma” such as major surgery.it’s almost as if your mind has lost that connection the second those muscle fibers were altered by surgery.very important to regain the connection as soon as possible after surgery.i have clients that have had c-sections from pregnancy from over 10 years and STILL had no connection to the abdominal area.there are simple exercises that will help you to reconnect,just google “rehabilitation exercises abdominal muscles”.you also might want to study the abdominal anatomy a bit to get a better understanding of what you are dealing with.maybe find out the name of the surgery that you had and find out which muscles(or area of the abdominal region) were most effected by the surgery.research research research…..hope this helps!!(ps.- a true “six pack” is very rare and genetics plays a large role in this too!!)
rose.

oh .that dep

Hi Zuzana ,
I have a question :
I heard “Doing exercise in the morning without having anything will help loosing fat from body more than any other time of a day”.Is it true ??
I does exercise somethimes in the afternoon and sometimes in morning after breakfast and that to after a hour or two.I’m from Seattle so i get the video uploads in late afternoon ..Since i do it after having lunch food ,will it be the reason for not loosing fat from my body .

When do you exercise ??And what you prefer to eat before and after exercise ?Kindly reply i’m desperate to loose my body fat and wanted to look toned and smart like you ..:)

I hope you get this mail and it won’t go to your spam …..
Thanks
Sim.

Thanks Carla ,
Thank you and i regularly maintain a diary of what i eat n i generally cook @ home and try to eat fresh food only .According to my height n weight the calorie intake should be 1600 n i keep it upto max 1400 but sometimes it goes to 1600,still i’m not getting rid of my those stubborn fats .
But as per your suggestion i’ll go thru it again and keep an eye on my portion sizes..:)
Thanks
Kim.

I have completed mine this morning in 15:45 and whilst doing it I had Lady Gaga on repeat BAD ROMANCE is THE SONG in my top 5 list at the moment ;-))

I liked the step up/one leg squat combo by the way and I added push ups to my burpees. The one leg wall sit is EVIL and at some stage I was shaking so much I thought I was actually going to fall over. I am sure I looked ridiculous! LOL

i dont get your work outs there so fast and i don’t see where you can learn them…

OOPS!! sorry “Smart Exercise” was published in 1994

I also love that song. I’m a huge fan of Timberland and Nelly. the vidio worked great. i did it in the morning. it killed my but still hurts lol. thanks for reading.

I also love that song thanx for sharing it. I’m a huge fan of Timberland and Nelly. the vidio worked great. i did it in the morning. it killed my but still hurts lol. thanks for reading.

hey Tanya,

Your waist and hips will look/become smaller if you lose weight/body fat.
If you train well and consistently enough you will find that as your body loses body fat and tightens up you will lose inches.

Bigger hips are impossible to get (unless of course you eat loads of bad food ;-)) I am assuming that isn’t the look you are aiming for.

An added value to training is your shoulders will probably become broader, giving you a kind of a V shape look i.e. broader shoulders, smaller waist line and hips that a smaller than your shoulders.

Voila! an esthetically appealing body :)

Hey Michelle,

What type of Yoga do you practice? I do Bikram Yoga (once a week) and have also practiced power yoga for a while. I find that Yoga can give you a tight body if it is challenging enough. So the question is, what type are you practicing?

Are you actually doing any of Zuzana’s workouts? Have you been doing them for an extended period of time? are you consistent?

The other million dollar question is: what does your “diet” look like? are you eating clean? perhaps too many sugars? you do mention that you like beer and wine. Although there is nothing wrong with a glass of wine/beer on occasion you should keep in mind that these are full of sugar. Empty calories that do nothing for your waist line.

such a great workout….would u ever consider making workout dvds?..i would so buy them

Hi Tina,
Everyone gets into little slumps now and again – don’t give up!

Hi Kandi Crawford,
Zuzana got her certification through ISSA. Just give them a quick Google.

Hi Tammy,
We are working on 1on1 and it is on the way we promise – still putting it all together :)

Hi Jean – Sebastien,
17 pounds! Very impressive. Congratulations!

WOW girl, i am so incredibly jealous of your body. It has inspired me to start working out and become more healthy, thanks so much and keep looking damn sexy!!! oh and i don’t mind the cleavage :)

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

Hey Frederick ! Yes thank you for your response, I am really happy with my new diet and to follow zuzana’s workouts ! It really motivates me. Later !

thank you for your workouts!
you must’ve spent loads of time and sweat to get a perfect body like yours :)

right on! thanks Carla . I will def keep workin on it!!

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

Hi Malaria,
I lived in Ireland all my life and yes this winter has been the worst on record for rain, snow and ice but i think it brings out the best in the Irish people because at the moment all we can think about is the people in Haiti. Anyway all you need is the power of positive thinking, something to motivate and inspire you, to get you to do one of Zuzannas workouts or just get outside.
Here’s a inspirational quote that i use all the time,
” Each morning when i open my eyes i say to myself: I, not events, have the power to make me happy or unhappy today. I can choose which it shall be. Yesterday is dead, tomorrow hasn’t arrived yet. I have just one day, today, and I’m going to be happy in it” ….Groucho Marx.

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.

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.

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

Thank you so much, Rose. The surgery was over 5 years ago at this point and I really did try to get back in shape as fast as possible, paying special attention to my abs, as the incision was so large and covered so much of my abdomen. I’ll do a little more research and see if I’m not missing something. In the meantime I’ll be patient with myself. Thank you again.

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

Geodfreid,

it is great for you to point out to all of us that good form and complete muscle engagement comes before speed.

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

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 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.

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!!

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.

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)

Hello. I recently discovered your workout videos on YouTube so I came to your site. I haven’t “exercised” in awhile. I quit the gym (because I was bored) and started doing some martial arts but I’ve really wanted to get back into exercising again. You have inspired me. If I can look half as good as you do by doing your workouts, then I’m in. So I’ve done 3 workouts so far. Tonight I tried this one. This definitely reinforced that I need to get in better shape. I’m a 40 yr old female. I did this in 19:02 minutes. I’m keeping a notebook with my results and hope to improve over time. Thank you, thank you, thank you for your wonderful workouts.

P.S. I had my son buy me the gymboss interval timer for my birthday last week just so I could start doing the workouts.

I was sweating like a pig doing this workout. I was able to complete it in 15mins 10 sec. I could not hold the one leg wall sit for 30 sec, so I did 3 sets of 20 sec on each leg. I definitely earn my shower and breakfast.

Thank you, Zu)) Very nice workout! I finished it at 19 min 00 sec )
(Paul Van Dyk help me=)

Hi, I want to ask you how many short trainnings like this you are doing per day?

Just 1….

Hi, I tried this workout but I couldn’t do the short sequence for 30 times :( I also tried the 15 Minute Killer Cardio Challenge either :( I usually do more static workout… Can you recommend me some of your cardio videos that I can start with and build up to this level? Thx

I love Lady Gaga she is the Bomb

[...] avventure di Marco Buratti nei romanzi dedicati all'Alligatore, eppure si arriva a parteggiare …Burn Fat And Tighten Your Butt | Fitness Advice, Workout …Hi guys, This is our second training session for this week where we are focusing on fat loss and [...]

Jessica is one of my favorite actress, I can not really picture Jessica carrying baby, she certainly is the most beautiful mother on earth!

this workout is just one round? or more?

16:30! I am getting in better and better shape! I owe it to you!!! You make cardio fun! Thanks Zuzana and Freddy! I hope you are feeling better. I know you are ready to workout!

Amanda

i got 15:28
did i do something wrong? because i always have wayy slower times than you
maybe it’s the massive amounts of coffee and food i had today lol

Today is my first time doing two BodyRock workouts back to back. My first session was “Get Hot Cardio W/O”…”BFATYB” was the second. I select this one for glute training.

Since I already did a time challenge, I broke the exercises into 3 sets of 10 with a 20 sec rest in between each exercise.

Tip: For beginners, you can modify workouts to meet your fitness level.

Take out the time challenge, just go at your own pace at first and learn to execute properly. Reduce the amount of reps or rounds. Use progressions (single legs are a progression of double legs. Use two arms/legs where Z uses one. Or break down more complex moves into smaller pieces. Do 1 forward lunge rather than two or do the lunges then do the jumps backward).

Be well.

Lady Gaga is great. Many thanks for posting this. She’s such a amazing performer.

I just loved this workout routine!! The first part is really intensive, but I still loved it I ust couldn’t complete the entire routine because I’m in pain since yesterday (you know, all that beginners stuff), but I’m still moving!!
Thank you guys!!
Maggie

nice exercise tips….
How many reps are needed to lose fast?

I re-did this workout today, and I’m sooo happy, because I’ve managed to beat my PB. Last time I did it my time was 23:39, and today I finished it in 16:15!!! What surprised me was that I’ve managed to beat Zuzana’s time which happens almost never!! :D :D
The most important thing, however, is that I enjoyed it, had fun and that I paid attention to my form, so I know I made this workout worthwhile..
Thank you guys for being such an incredible inspiration!! :)

this was my second workout today. total time 12:20

I did it today right after 40 minutes of kick boxing but I found out that I’ve missed the step up-squats combo… damn… I’ll do it later. anyway my time is 6:48. the last part was a killer…