Hi everyone,
I hope that you are having a great weekend. Today’s workout is going to work your heart and your ass :) This is the third and the last workout of this weeks theme. If you want your bum to look like it’s out of a movie, then start doing the one leg squats alias Pistols if you wish. I know that this exercise might seem impossible, but trust me, you can do it. I will be explaining how to do the exercise in the 1 on 1 training zone when it’s ready, so that even if you are a beginner you will be able to practice and learn it.
I am sure that you all are aware of what is going on in Haiti and that many of you have already contributed to help this country. We are going to buy some things at Lady Gaga’s website on the 24th of January, because on that day, everything that you buy from her site will go directly to Haitian Earthquake Relief. You can check out her site here.
Fat Loss and Butt Workout
I did 6 rounds of the following exercises in 19 minutes and 9 seconds. I was using my Gymboss Interval Timer – that’s the cool pink thing that I am wearing in my workout video.
1. Side Jump Lunge – 30 reps (each jump counts as 1 rep)
2. Pistols – 5 reps on each leg
3. Jump rope skipping – 25 skips with feet together, pause, 25 skips alternating legs (jogging), pause, 25 reps feet together, pause, and last 25 reps of jogging. So all together you will do 100 skips. It is important that you put as much energy as possible into each set and then pause for just few seconds to reset for another 25 reps.
Hi Zusana – Love your site! I’ve been into fitness for a long time but got out of shape for a while and was looking for a different kind of work out to do. I love the fact that you do short, intense workouts using primarily body weight for resistance. I find the workouts even more challenging than when I was going to the gym and lifting heavy weights!
Question for you re: recovery time. I’m trying to get back into shape and am trying my hardest to stay consistent with working out 5-6 times a week but I’m finding that I so sore after a workout that I’m starting to have to take breaks of 2 days in between workouts. It seems less than optimal to workout so infrequently. I am stretching & doing light exercise (brisk walking) on the days in between but find myself so sore I’m limping.
Any thoughts re: what I can do to speed up recovery time? I know the soreness will get better once I get into better shape, but what do I do until then?
Hi O,
It seems to me maybe you need to reduce the number of reps you’re doing till you’re stronger again and have less soreness.
Almost every workout Zuzana has makes me a bit sore afterwards and I cool down and stretch for at least ten minutes after. Also a really warm shower can aid in recovery.
I hope this helps,
–Chris
Chris L – Thanks for your levelheaded response. You are probably right – I’m probably just being a bit overzealous for my current fitness level! :)
Hi O,
It doesn’t take long to get up to speed, but you need to have some patience otherwise you could injure yourself.
–Chris
chris when you take warm shower after intense workout doesnt it cause more inflamation to your muscles? i am asking because i am a long distance runner and am always told that hot or warm shwer should be avoided since it slows down recovery.
Alternating between hot and cold water in your shower feels horrible while you’re doing it, but supposedly makes your muscles feel better. When I used to run distance, after a long run (and I’m sure you could do this after one of Z’s crazy workouts) I used to run cold water into the tub while I was stretching and then once I was al stretched out, I’d dump ice into the bath and get in and make myself sit there for 7-10 minutes. And THEN I’d take a nice hot shower. Getting in takes some serious willpower, but it makes your muscles feel really nice.
Hi sylvia,
You are probably right about slowing recovery. But, it helps in the short term. And as Charlie says you can alternate between cold and warm showers.
–Chris
where do you buy your workout clothes?
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Hi Suzanne,
thank you very much for your respond but are you a trainer or are you giving this advise on behalf of Zuzana.
and also i don’t sweat that much and i have heard that i have to sweat till i get the result and tha’s why i was wondering should i do cardio first in order to sweat and then do the workouts or just warm up and workouts are enough and i will see the result even if i won’t sweat.
thank you again very much for your quick respond.
Christine.
Hi Christine,
No I am certainly not giving a response on behalf of Zuzana, I have just seen her views on this topic and am repeating them. But yes I am a trainer, and this is what I have learned. Sweating isn’t always a measure of your workout either, climate and genetics make up some of how much you sweat. Anyhow, check her warm up out if not already. Strength then cardio is just MY recommendation. If you are really concerned, maybe see an expert face to face? Have fun.
Chrisitine,
I have been doing Zuzana’s workouts for the past three weeks and find that I sweat different amounts with each exersize. I think there are a lot a variables at play: the amount of fierceness I put into the workout, the level of nutrition I have in my body, the time of day, the amount of cardio present in the workout, and my familiarity with the moves that I am doing.
This is what I have done in order to try to make each workout maximize my personal potential: eat a light balanced meal about an hour to an hour and a half before my workout, study the workout that I am planing on preforming by reading Zuzana’s instructions/watching the video/and reading users coments for hints and times posted, get my workout area set up with water and any equipment nesessary, and finally do my five minute warm up.
Each person is different but I think one of the most important key to getting the maximum potential out of the time you put into working out is to stay strong. Zuzana’s workouts are more challanging than a lot of other programs I have been on in the past but they are super short. Find your inner reserve of heart pumping energy for 20 to 30 minutes by; grunting, yelling, or just reminding yourself that it will be over soon’ : ) Remember to congradualte yourself on every set completed: when I reach the half-way point I usually let out a hoo-rah.
If you reach the end of your workout knowing that you pushed as much a possible who cares if you sweat or not; you rocked it out!
I hope this helped answer your question : D
Kyra
hi i would you to get more details for your work out that you did on november that you remember the day that you went to buy the jeans and boots at guees. please
that was so fast.
thanks
hi! could you tell me how to reduce legs? i have problems with that, i do alot of cardio but i dont see any changes! help
Hi, I can not do the one leg excercise, my knees hurt. I was doing lunges for a while but I had to stop my knees were hurting to the point where I couldn’t bend down to pick something off the floor. Thank you for putting the bun excercises, PLEASE keep them coming. I put weights around my ankles when I do glueus kickbacks along with other excercises but I do not know the name of the different kickback excercises. I will your bun excercises. Thank you.
Pistols? You did Pistols I’m flabbergasted, but for real though good work Pistols sweet
Zuzana, I saw you back in your basement days when you were starting. I fell in love. However, your videos did a better job of demonstrating the exercises back then. They would should a full body picture so the exercise could be seen with a few closeups of you to illustrate the results. Now the close ups predominate with only limited illustration of the exercise itself. Please go back to your old way. You are still great but were better before the gadgets (like the interval timer). Also, I remember you explaining your “rounds” system and marking each 1 off on your whiteboard. Everything was clear. Now, it is not nearly as clear to anyone who already doesn’t understand the movements and concepts of sets/reps.
Yes, I agree. I love your videos, but find you go through some of these exercises too quickly to follow.
I just did your work out this morning it was great completed 6 rounds in 30 min. Keep it coming! After the work out I stretched for 15 min. You are a big motivation!!!
lmao – loved the first part off this and the still shot for the video. awesome.
Beat you again! 14:56:56. Albeit I cannot do pistols like you. I don’t think anyone can. Mine were modified with one leg behind knee.
And fittingly to your commentary Gaga, just dance, came on for the last two cycles – nice.
peacee. sparks.
hello, i just wnat to know if you can give me any advaise for loss fat i really tray alot of things but i feel nothing is working, i used to be really slime and two years ago i put on weight like 12 kilos!!! i’m so depresse becouse of that,i realy appreciate your help.
thanks
eli:)
Oh my goodness! I give you major props for doing all of these impossible exercises! I am a swimmer, and I’m trying to get a bit more toned, and your videos are extremely helpful! Thank you for everything and keep up the amazing job.
hey everyone,i want to ask about trunk felxtion extension,trunk lateral felxtion extension and trunk rotaion. If you plz see me how these exercises doing, and thxxx thxxx :)even u cannot explain to me.
Hi! Zuzana I have a question Im a Teen mom.Only 18 years old and I really need Help loosing weight. I feel fat and i need your advise. How can i sart?
Hello!
Your workouts are amazing. I have a question. I am a model and I want to work out my butt in an attempt to lose a few inches in my hip measurement. However I am nervous about certain workouts because I do not want my butt to get bigger. which of your bun workouts would you recommend for someone like me? also what exercises should i stay away from?
Hi Suzanna,
thank you very much for your respond i realy appreciate.
have a nice day.
Christine.
Ahojky Zuzi, nesmírně Ti to tady sekne, jako všude samozřejmě ;-). Nevím jestli můžu, ale smím mít dotaz? Jak často cvičíš aby jsi vypadala, tak jak vypadáš?
Ahoj Verco,
Cvicim asi tak 5 krat tydne a delam jen to cviceni co vidis v Daily Workouts. Kratke ale za to velice intenzivni – setri to cas ;)
Ahoj Zuzko, pořád si lámu hlavu nad tím, proč na tebe tvoje cvičební sestavy tak fungují. Protože na většinu smrtelníků, obávám se, fungovat prostě nemohou. Neopochybňuji efekt body weight exercises. To je bez debaty. Ale někde uvádíš, že high instensity cardio = fat loss. Jenže je přece oběcně známo, že tak to bohužel není, protože dochází ke spalování ne podkožního tuku, ale především krevního cukru. Ke spalování tuku dochází naopak při nižší tepové frekvenci a až po 20-30min tréninku. Tedy tvoje cardio cviky jsou sice super pro kardiovaskulární systém, ale sádlo prostě nespálí. Pro někoho, kdo jí opravdu velmi málo jako ty (což právě my obyčejní smrtelníci, kteří třeba chodíme do práce a staráme se o rodinu, nejsme), je to možná dostatečný trénink, jinak se obávám, že jsme odkázaní na staré dobré dlouhé cardio jako je běh, rychlá chůze, …
Jak by to bylo krásné, vystačit si s těmito kraťoučkými tréninky!!! Závidím a děkuji za případný komentář, klidně anglicky.
Monika
Ahoj Moniko,
To, ze ke spalovani tuku dochazi behem mene intenzivniho cviceni jako je treba aerobik, je sice pravda ale taky je pravda ze budes ty tuky spalovat jen a pouze behem toho cviceni. Takoveto cviceni je uplne k nicemu jelikoz ty calorie spalene at uz z tuku, sacharidu nebo bilkovin tve telo opet nabere hned jak se zase najis. Intenzivni cviceni ti zvysi metabolismus takze budes tuky spalovat po cely zbytek dne i kdyz budes v klidu and navic high intensity cardio te nepripravi o svaly, prave naopak. Svaly jsou spalovace tuku samy o sobe.
Ahoj Zuzko,
myslím, že jsem se nesekla, že slyším i češtinu :-)
Na Tvé stránky jsem narazila náhodou, ale musím uznat, že fyzičku Ti mohou i chlapy závidět. Před 2 lety jsem na sobě také hodně makala, ale teď se do toho nemohu vůbec dostat zpátky a najít motivaci.
Jsi hezká inspirace. Měj se krásně a hodně štěstí.
Jitka z Prahy
Completed in 21 minutues! Another great workout. :) :)
I just really like Lady Gaga, so adorable. I have yet to see the girl in concert. I hope soon.
I love your site!!! YOur workouts are fantastic! I am an athlete, but I always feel like I could be thinner and more toned! I was wondering if you have any tips on lossing fat. I seem to have trouble with that. Thanks!
=)
Hi,
Thanks again for a great leg and butt workout. I have doing one each Saturday before I go to the gym and I finish it off with some weighted lunges, leg press and dead lift. It is nice to know the hard part is out of the way! :) I completed this one in 19:30, I did everything great except for the pistols. I couldn’t go down quite as far as you. Does it just take time?
Thanks again for the great workouts and motivation!
Amanda
Hi Zuzane,
I tried this routine for the 1st time today at my gym. It was imposible for me to do the pistols. I was sooo far to do it, that I thought about writing you and asking you for a “beginners” way to do it. If someone know how to do it please leave a comment.
I love this website. It’s real and VERY motivating…yor comments and, of course, your shape make a HUGE diffrence. I hope you’ll keep it like this..I’m living in the U.S and every health program seems to be created just to take your money away and sell you “quick results” that always fails…they’re so fake.
I hope you continue empowering people around the world.
Thanks!!!!!
Pilar
Pilar,
I can not complete the pistols unassisted either. What I do is put a chair directly behind my bum, go down as far as possible without losing control, and then grab the seat of the chair for help sinking all the way down and for giving myself a bost coming back up. Try really hard not to depend on the chair; I find that as I work through the rounds I start relying on it more and more even though my muscles haven’t necessarily reached fatigue.
If you find you need more assistance I bet you could preform the exersize against the wall. This would offer a lot of support.
Best regards,
Kyra
Thanks Kyra! I will try it with some support as you recommended me. I guess it’s a matter of practice…and discipline..
Thanks again,
Pilar
I just came across your website today and I have watched many of your videos to give me some new workout ideas. I just wanted to tell you that not only do you have GREAT workout exercises but your positive outlook on life and personal well-being, whether its beauty or fitness, is very inspiring. Thank you very much for the website. I will be referring back to it many times for positive inspiration to keep me going throughout my strive for fitness and to reach my fitness goals.
Thank you again, Kate
Hi Zuzana,
I’ve no been able to complete this workout as yet because I can’t do the Pistols. It’s SO frustrating! So I was determined to find a way to practice these and I think have it!
Using a fit ball up against a wall with a chair beside you to hold onto if you need it. Get into position and lower yourself down as far as you can (without using the chair, it’s really only for balance) and back up again.
I seem to be making a little progress with this way of training myself!
Dee (Aussie, Aussie, Aussie, Bang, Bang, Bang!!!)
The best thing about this site is how honest you are with your feelings about fitness, life and where you draw your energy. Your speech before this workout is excellent.
hi kyra, i so your videos and i said… ok i want see me like this woman!! i will make your videos and make my best thanks for all the work out, please tell me youst what is your diet! i promess i will be follow you! thanks a lot and my best wishes
thank you kyra
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