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.
Hey Zuzana,
This is more of a girlie question and I hope it’s okay to ask this here. I was wondering if you ever happened to miss your period for 2 months or so when you started doing hard body weight workouts 5 days a week. I started your workouts in December and I noticed my periods stopped. I weigh 105 pounds at 5′3. Is this common for people working out a lot? I’m starting to get concerned since it’s been 2 months and I workout regularly 5 days a week and try to have a rest day after two days of working out. If this happened to you, I’d appreciate if you could tell me how you overcame that…Thanks!
This used to happen to me. According to the doctor, when your body fat percentage drops too low, your hormones are affected, which stops you from having your period. The doctor advises AGAINST exercising everyday actually.. hmm makes me wonder whether other women who exercise a lot, like Zuzana, have such problems too? ><
I still have enough fat I guess :) I never had this problem. I also exercise only 30 minutes a day, 5 days a week and I do eat regularly.
Same thing happened to me I lost my period for about 6 months while I was training hard, after I slowed down and gained about 5 pounds my body went back to normal.
Its a big deal if you are wanting to have children, i didnt lose periods but my hormone levels dropped to wear i couldnt get pregnant, so i had to gain some weight and body fat.
Is it ok for a 14 year old girl to do these kinds of exercises?
Samia.
You seem to be slightly under-wieght for your height, the average weight should be around 110-125 for women at 5′3″. As a female and as someone who has always been active and done dance and sports all her life, the only thing I can think of is that when you workout as regularly as you do, your menstural cycle can become irregular. Although, excercise and staying healthy can help regulate your periods, on the other hand, excercising too much can overstress your body and can have a negative effect on the hormones to the extent that mensturation can cease.
If I were you, I would check with my doctor to make sure that it isn’t a more serious problem like cysts on the ovaries because that can cause your period to stop to.
Or it could be a new medication that you are using?
Either way, go see your doctor and maybe all you need is to just give your body a rest or gain a little more weight even if its just a few pounds, it makes all the difference :)
I hope I was able to help some. Good luck.
Regarding amenorrhea (losing your period).
To be honest, most docs would only recite what they learned in medical school, and most docs were not competitive athletes in college, or at any time before or after med school. So, I would take that advise accordingly.
The key component most docs would fail to realize is that trends matter. The OP (Samia) asks a very important question. It seems that she is doing the exact same exercise that Zuzana is, so why the different adverse effect (losing her period)?
I am going to make a conjecture here. I would say that since December Zuzana has actually gained a bit of weight, as she continues to develop her physique. Probably 2-3 pounds of muscle mass. Maybe a pound of fat loss. In essence she is in an anabolic state (gaining mass), whereas Samia has likely lost several pounds, and is now only 105. She would then be catabolic (losing mass). The only way to lose mass is to ingest less calories than you burn, thus ‘relative starvation’ can lead to amenorrhea. This is likely the cause of the problem.
One other point. I would hesitate to focus on weight. You want to be healthy. Health is measured by fitness level and performance. Someone who has done it correctly ends up with a body like Zuzana and little risk for injury or adverse effects like amenorrhea. She demonstrates that being grounded and healthy is sexy, even if mainstream media emphasizes stick figures with ‘boobs’.
Thanks for your input on this topic Ralph.
Hey…thanks for all the comments and advice. Yea, my body fat dropped quite a bit but my weight hasn’t changed much tho since I gained lean muscle and I have been active all my life and was doing weights before these…I did however switch to a much healthier diet and probably in the process reduced my calories since I eat lots of veggies now instead of starchy stuff. I will definitely up my calorie intake to gain more weight.
Glad to know that I can get my periods back…it kinda freaked me out a little! Either way I shall also visit a doctor just in case. Thanks again.
You know, the same thing happened to me and I thought it was so convenient I never really told my doctor. I know – stupid. Two years later with no menstruation at all (I know – stupider), I ended up getting a stress fracture because, when your hormones aren’t in balance, you can’t process calcium properly, as I understand it. I discontinued birth control pills, tried to incorporate a lot more healthy fat into my diet, ate more often, and tried not to get so stressed about things and it has made all the difference in the world. Please don’t ignore this – it’s really a sign that things aren’t working as they should.
Same thing happend to me i didnt have a period for 3 months as i was exersising everyday with no rests, it puts a lot of strain on your body you just have to take a break and ease up on exersising everyday for the next couple of weeks your body goes back to normal after a while.
I hope this helps. :)
If I were you I would slow down and go to the doctor to make sure things are fine. Then when you get the ok from them I would start back up. I have never had this happen, I still have plenty of body fat to go around though!
I just discovered this website yesterday and today I just tried to do this workout and I couldn’t get past the pistols. I can’t do even one of them! My legs just give way. They don’t look very hard but they are TOUGH!!!
I’ve only watched a number of your workout videos and they are really good. I really admire your determination and strength.
I’m going to look for the beginners workouts now!!
:)
hi! Im from argentina, you are INCREIBLE budy!!!
I have a question, Which are your measures? (Height pay waist hips)
(sorry for my english)
I will do the pistols! One day!!! I will try and try until I can do it! Thanks Zuzanna for the great workout :)
Hello Zusanna:
I have been looking at your workout videos for a while now. I think that your workouts are a lot better then my personal trainer, off coarse im not gonna tell him. I am a latino singer and i really do think you have what it takes to be a celebrity’s personal trainer. If you lived in the united states, i would hire you personally. As a professional singer from my behalf i want to say, keep up the good work. Behind closed doors i do your workouts, and i get comments from my fans about my hot body. You are truly something else and it’s people like you that makes the world different and a better place for others to be in your company and part of your life. I am truly one of your number one fans. XOXO
Hi Zuzana,
I did this workout in 19 minutes and 32 seconds.
Thanks,
–Chris
hola zuzana!!! thanks a lot i star this year whit the workout!! and your’s are so amazing!! sorry for my english i’m colombian!
Hi zuzana!
I posted a comment yesterday but it didn’t appear, so I’m trying again.
Firstly, I would like to say a huge thank you to zuzana for your wonderful workouts! I look forward to new workouts everyday, and i check this st almost religiously haha.
I’m a 19-year old girl, and I want to have a nice toned body with curves, just like you(: My problem is not that I’m overweight though. In fact, I’m really skinny. I need to put on weight, but definitely not flab!
I’ve heard that I can still do these “Fat-loss” exercises, just that I need to eat more. But will I gain curves (boobs and butt!) this wayy, or just muscles? Should I eat more fatty food? Or maybe exercise target areas?
Please help, thank you!!
I guess there is no way to gain curves without putting on more fat right..? In fact, once we’re past puberty, I guess body parts like the boobs and bum pretty stay put at the same size? ):
Anyway, still want to thank you for the workouts(: I will be doing less though, don’t want to burn all my curves away!
hi Zuzana,
wondering if you were still going to post your own daily workouts? Loved it when you did.
thanks
HI Rebecca,
on the days when I don’t post a new workout, I am beating my old personal bests :) people seemed to be bored when I was repeating the old workouts and making videos of it, so I rather post just the new workouts and you guys can choose whatever workouts you want to do for the rest of the days. You have already plenty to choose from.
Hello Zuzzna!!
Nice to meet you! Im from Japan Tokyo!Wow I’m so impressed with your workouts! You look really healthy and hot and most of all..you are so CUTE:))
With your gentle and kind heartful teaching, I became fan of you, really!!
I am doing pilates and teaching, but your workouts are so great! I wish you were my coach. I will always look up to your site from today!I love to be one member of this place and I will workout too.
It was really nice to know you.
Best regard,
Taka
i don’t know what’s wrong with me… i can do pretty much everything that you do in your workouts but not one single pistol!! what should i do?:(
Don’t listen to those jealous women; cleavage puts asses in the seats baby!
Hi Everyone,
On doing One Leg Squats (Pistols):
I’m sure Zuzana will be giving tips on how to do Pistols (One Leg Squats) in her 1 On 1 when it’s up and running, but here is one way that should help some. Use one hand on a support (chair, counter top or table) to aid and stabilize.
I hope this helps,
–Chris
Hi Zuzana, what do you think about creatine and glutamine for taking some muscle mass? Im a man, 5′6 140lbs and i want take 10 lbs and i have less energy since some month (winter maybe).. so what you think?
Hi Zuzana,
I have just discovered your website and I can’t wait to try your routines. You are such a great inspiration. How do I become a member so I can have access to 1ON1 with you?
Thanks,
Hi Zuzana,
Can you please tell me before i do your workouts how long i have to do warm up lets say if i do 20 minutes treadmill or stair master is this enugh or i have to do just a stretch before doing the exercise.
thank you very much.
Zdravím Zuzko z České republiky :-)
Konečně tu je nějaká pořádná stránka s posilováním :-)
A co znamená to klívidž, klívidž, klívidž….?
Díky
I Just want to tell you that you are my new inspiration when it comes to working out!!!
Before i met my housband i was a supertrained hottie. But i lost my inspiration and then i had two children in 2 years, so now im not so hot anymore. ;)
BUT i have found your website and i have done one week of the 6 week summerworkout. My body has responded great! I am going to look so hot this summer. :) Unfortionately i got a cold right now so i cant work out. :(
But when i feel better i just have to try these fatloss and butt workouts! :)
Love you!
Keep up the good work!
Hugs and kisses! :)
Hiya,
I was doing this workout today. I don’t even write it down, how long it took me. And I couldn’t do the pistol. I supported one of my legs a bit higher (so I can’t put weight on it), but I don’t think it was right. I will try again later.
Keep up with the good work!!
:)
Hey Zuzana and Frederick,
Being a fellow Canadian (like Frederick), I was just curious how Zuzana came about to living in Canada?
And why did you guys choose Malta to move too?
***
LOVE LOVE LOVE your site. I’ve been a fitness buff myself for a few years, changing how/where I worked out as I got bored of things. I had been just watching your site for a few months and then I actually started doing your daily workouts before Christmas. I can see my body transforming, getting that “hard body” look – it’s awesome! Thanks! Great, well put together site, on all fronts.
Hi Andrea,
I have a theory on how they met and how they moved to Canada… The skinny of it is Frederick and Zuzana met in Prague and they moved and married in Frederick’s homeland of Canada. They both liked the idea of life in the Maltese Archipelago so why not move there?
–Chris
It wasn’t like this :)
My Theory is Zuzana came to Canada for school. Frederick went to the same school and ever so romantic Frederick swept her off her feet with his charm and video taking capabilities. Frederick also could not resist the beautiful and intelligent Zuzana and they fell in love. lol
In any case, you guys are the epitomy of a great couple. Seeing you two makes me just want to love my man even more. It is really great to see how a couple can have fun, be healthy and be so in love. I think you guys are the perfect match and perfect match for this website. You guys actually remind me of Bette Midler song Wind Beneath my Wings. haha
Ash :)
P.S. Zuzana you site is becoming addicting and I might need to go to A.A. soon.
Well, your’s sound romantic, but then I gave mine in a very bare bones way.
But, you need a villain and some climatic points in your story. Maybe her evil step brother tired to stop them because he felt Frederick was trying to marry Zuzana for her inheritance. Which would be millions from the family business of making really skin revealing/tight fitting sporty clothing. Of course, there would be this Brunette Vixen who wanted Frederick for herself and would stop at nothing to have him! And with the tragic and mysterious death of the Brunette Vixen the police arrested poor confused Frederick. Just before the authorities hang him for a crime he didn’t commit Zuzana brings proof her evil step brother was the murder! A happy ending with the evil step brother put away for life and they marry…
And this would all take place on the Canadian moors in the heath and harebells on horse back!
–Chris
Hi Zuzana,
Okay, it was a theory based on very little data.
You know me I like to guess things of this nature. I did correctly guess you were moving to Southern Europe. Give me better data and I will make another guess.
Which part is wrong or is it all? 8-)
Maybe the more interesting question is who proposed?
–Chris
Hi 11 Minutes and 53 seconds, this one i blasted through and loved it, what a great feeling to have completed it. thank you.
k
Thank you for such a positive message!
Hey Zuzana!
I love your workouts!!! I have done every one of them and cant get enough… What you said today really touched my heart… Thank you for all the inspiration… Peace and love from Cali :)
-Rachel
with the skipping with the alternate jogging is it after both feet touch the floor = 1 rep, or each foot touching the ground counts as 1 rep?
thanks
one foot = one rep
Hey Andrea; Im a fellow Canadian too and also a fan of Zuzana’s. her workouts are great and there a challange as well.
Gee-Gee
Hello Zuzana,
Thank you for your great website, I love doing your tough workouts.
I know you are only posting 3 new videos a week now but could you just write a quick note of which workouts you do on the other days.
There are so many to choose from, it would be nice to see how you mix them up to get a balanced programme.
If it’s not too much trouble, thanks
Lou
AH HA HA HA HA! “If you have been paying any amount of attention…. the theme is actually… the ass.”
You’re hilarious. You saucy minx.
hi zuzanna i was just wondering what time do you post your new workouts i look in the evening up til 7 or 8 pm and don’t see them and also are there certain days you post the workouts. please reply back. thank you so much for setting up this website .i look forward to hear from you.
HI Tammy,
it takes a lot of time to post the videos, and many times we don’t go to sleep before 2am so that we can do the update. Some days I take a day off from my workouts, and some days I do one of my older routines. You can do the same thing. If you feel that you need to take a day of rest, then listen to your body. You can also pick whatever workout you want from my daily workouts and try to beat your personal best. It’s completely free style ;)
Is this the only type of resistance training you do,the body weight workouts that you post up? Because you look like you do weight training as well, especially with your upper body. Just curious how often you use weights.
Hi Amber,
I don’t use weights, my body is heavy enough and I am still struggling with many bodyweight exercises so I don’t see the point of lifting weights if I can’t even handle my own bodyweight.
thats what I thought. My coworker was saying that there is no way your body could look that good and muscular and only do bodyweight. And I defended you and argued because I am a personal trainer and I use your workouts for myself and my clients and I know how amazong only bodyweight exercises are so, Thank you for replying that settles the disagreement :)
It’s true Amber I didn’t make this up. If I was working out with weights, then I would be stupid not to do it on the videos as well.
Zuzana, I haven’t been following your videos for very long so I was wondering where your accent comes from.
Hey Zuzana!
I wanted to know, is it healthy to lose 30Ibs in 30 days?.. Because im dying to lose weight, and i just have to lose 30 more to be confident.. its been a struggle to know where to start. It will be very helping if you write back : ]
thanks!
Hi Hannah,
It’s apparently not healthy to loose weight this fast. In my opinion, if you change your eating habits and start with regular exercise, your body will loose the weight organically. I wouldn’t recommend some drastic diet. Healthy eating habits are important.
i didn’t lose 30Ibs in 30 days. I knew it wasn’t healthy.. and i talked to my doctor about it. My diet is blueberry’s which is my obsession in the morning with a bottle of water.. later on the day if i get hungry before lunch i eat rice snacks and nuts. By lunch i eat grilled chicken with salad. I dance, and run mostly an hour everyday. And I’m losing weight.. slowly. But hopefully it will all come off soon! I watch your videos everyday, your my inspiration.
2 pounds per week is the most a person should lose. That’s a lot of weight right there and if you are eating right that is all you should be able to lose. If you lose more than that you are cutting into your muscles and you don’t want that.
Hello Zuzana,
You are an incredible inspiration to me. I have been doing your workouts for the past 3 weeks and I can really see and feel a difference in my strength and energy level. I visit your blog every day and have tried some of your recipes and loved them (breakfast cake). I am so grateful that I just happened to find your website on YouTube – there are no accidents, I was meant to learn and be inspired by you.
G’Day. Thanks for some great ideas for exercises. I use your exercises where I work and the clients “HATE” them!!! The clients and other trainers ask me where I get the torturous exercises from!! You have a great range of exercises and most of them are achievable. Thanks so much for posting your ideas on line. It has made my job a lot easier!!!
hi zuzanne,
I’m from switzerland and have to give you a big compliment. Your workouts are great. Also the positiv thinking from you I like a lot,and…. you have’the perfect body’ :-)
I walk 3 times a week to the fitnesscenter and i’m looking what I eat, but I have a tissue weakness.
Do you have me an idea what I can do. I have heard that only with massages it improve? if so, do you know which products could help me.
Thanks
hi zuzana!
i want ask you about one leg squat,if they the best for butt,and please tell me some more exercises for butt, i need the best exercises for butt.:) kiss!!!
I’m missing you this week Zuzanna and Freddie, in the workout way I mean… Suffering…..withdrawl..symptoms……;) Going to go back to a previous workout today – going to pick something to blast my abs.
J.T.
Czech Republic ;)
This workout was horribly tough, and this previous also.Probably because of many skpis and Pistols. I couldn’t walk the next two days,especially downstairs.I had to do the day off after it, but only one;)
thanks
Hi Zuzanna,
I was on you-tube and i watched one of your videos then I went to BodyRock.tv i started watching the videos you’ve posted and they look perfect. I was just wondering if your exercises work on guys too. Coz I am a guy and I’m facing problems with burning fat.
Take care and keep it up
Hi M.T. – these workouts are great for guys as well – give one a shot :)
Hi there,
I did this workout in 15 min and 34 sec. It was quite easy :) Yeehaw! I’m getting stronger! :)))
One leg squat…..veeeeery dificult.
Hi Zuzana
Thank you
Hi Zuzana and everybody,
OH MY GOD, if I can do the one legged squats Zuzana style (going sooo impossibly low), I think my boyfriend would propose on the spot!!!!
Not that there’s any pressure from me baby, in case you’re reading this :)
I’d love some tips to help in preping for those pistols – I can go really low in the prisoner squat, my bum can touch the floor, so now all I gotta do is forget I have the other leg.
Any help from Zuzana or you folks that can do them would be greatly appreciated.
Have a bright day!
Mihaela
Love the intro comments. LOL
Too funny! Keep up the hard work! You constantly inspire me to work harder!
Hi! Can you tell me what type/brand of jump rope you use? I’ve tried many but cannot find one that is heavy enough to jump quickly without twisting. Thanks!! Love your site, your body, your workouts, everything!
Marco
I believe it’s a Nike Speed Rope (FE0117-085). I actually bought one for my wife when we lived in Malta (worked there for 13 mths 2007/08!). Then we find out that Zuzana and Frederick have moved to Malta and I start to see that same rope on the videos! So funny. If I’m wrong about the rope, let me know, but it looks exactly the same!
KEEP INSPIRING GUYS!
Dear Zuzana,
i’ve been waiting everyday to get a respond from you but i haven’t i know you are very busy but can you please help me out.
Before i do your exercises do i need to do 20 minutes warm up meaning running on treadmeal or do a stair master (cardio) or not cause i don’t want to get tired befor exercise and also if i want to do both your but and full body workout should i first go with butt exercises finish and do full body or i have to do them on seperate days.
when i am doing abbs exercise i am not getting sore is this ok or i will not get a result .
and the last question if i won’t sweat does it mean i am not getting any result?
i would reay realy appreciate if you respond to my question.
i love your workouts so very much thank you million times.
Christine.
Hi Christine,
If you go to Workout Archives, there are warm ups in there, about five minutes is all you need as long as you use your whole body and raise your heart rate. Sorry I’m not Zuzana, but I have been taught that it is best to do your cardio after strength workout (so long as you warm up) as you still have the strength and energy to perform the moves correctly. Also, if you relly feel you need to, and are able to do the full body and butt workouts on the same day, my advice would be to just listen to your body, try it out and if too much, cut back. Happy torturing!
Hi Zuzana, I have been watching your workouts and website. I think your fanbase is growing s lot, and it is much deserved.
Keep up the great work, we love it.
Dear Zuzana,
I love the encouraging words that you say in your videos. It helps Alot. Your very real and it reflects through your videos. Keep doing what your doing girl
-Marianne
Hey Zuzana, love your site, my sister Tabitha turned me on to it! What kind of jump rope do you recommend? (hope you haven’t already answered that question a million times!) Thanks for the shake up to my workout routine.
Tiffany
Speed rope that is light and made from plastic will allow you to turn the rope faster which gives more intensity.
OMG!!! So I’ve done this work out twice this week and its tough. I didn’t realize how challenging it was the first time I did it it took over an hour cus I got so out of breath (I guess that what i get for not working out for two months) but I got though it, and this time it took me 33min I was so proud of myself. :D
Hi Zuzana,
I love your exercise – really great!
A taky doufám, že jsi ještě nezapomněla česky a že ti snad udělá radost,že na tvoje stránky úúúplně náhodou narazila jedna Češka, co je taky nadšená do posilování :) Best wishes for you, keep doing what you do, it helps us all :) Ela
Vzdycky rada uvitam ceske komentare :) takze diky.