BodyRock.TV

Hi Zuzana :)

I already did my workout for today so I cant wait to try this new one tomorrow! I have a question about body fat percentage… could you give me an estimate for what is a good range to shoot for (for women of course)? I know what mine is now and I guess I would like to have an idea of how far I have to go to reach my fitness goals (I am starting to cut down my portions, too). I’m pretty fit now but I would love to have a more defined lean look.

“it sounds almost like a fairy tail”.. How cute is she? ;)

Haha, the end of this video cracked me up!

But seriously, I don’t really care if photos in magazines are photo shopped, to me, either way they’re inspiring and that’s usually the reason I buy the magazines anyways. So it serves it’s purpose.
But I do think photo shopping photos intended for journalistic purposes is wrong. If the point is to tell an honest and clear story about something happening somewhere in the world, I don’t like it to have a “false” image attached to it.
As for beauty magazines though, I honestly don’t care either way. If I’m reading an article about a celeb and they’re images have been shopped, more than likely I’m interested in what they have to say, who they are more so than what imperfections the magazine wants to hide.

And I’m excited to do this workout later today, it looks like a great challenge! =) Thanks again Zuzana!

Hey F&Z, your subject today is quiet interesting. You already made the distinction i want to point out, but i want to make a stronger case for it. For adults i mostly agree with you. although its easy to have self confidence when your fit and look alright. But there are also those that are less fortunate, have more problems with themselves and their confindence. Maybe even resulting in needing proffesional help and/or medication. It might not be so easy for these people to make consious disicions about their response/behaviour towards the photoshopped world we’re confronted with every day. But anyway on adults in general ur probably right.

But for me, the real issue in this is for the kids and the teenagers. when your that age you’re still looking for yourself.. and that whole period is basicly a hormonal and emotional rollercoaster. For them it is often impossible to distinguise real from unreal. They measure themselves to these photoshopped men and women, and they often find themselves lacking. Resulting in all kinda terrible stuff like anorexia, mental problems, lack of self confidence, self mutilation and god knows what. It is them we have to protect from an unreal world, where even the most beautiful women get photoshopped to create an unattainable norm of whats pretty and beautifull.

And for me this also goes on into the mtv world where women are shown as very willing to the men, with a bare minimum of clothing on, almost prostitue like. This is portraited these days as if it was normal.. which kinda makes me sad. for it creates a very difficult world to grow up in today. especially for girls.

So all in all i’d say in the carbage can with photoshop. Pictures of models with nice clothing and make up.. fine.. as long as its not photoshopped and we’re looking at something real.

well, thats pretty much it ;)

enjoy,

Edwin

Hello Zuzana and Frederick,

I do not think that there should be labels on photo-shopped pictures. Many celebrities have had procedures done that enhance their body, many use HGH (human growth hormone), which makes their body more youthful. When we see them on TV we don’t think of those things. Like you said, should they be walking around with labels like “silicone”, “botox”, etc? I think that we need to think for ourselves and not believe everything we see and hear.

ya amazing thanks for keeping this site free. can you do a jumprope tutorial for people who are having trouble jump roping like me? lol

also cant wait to sign up for ya one on one. and zuzana is eggwhites with cheese ok for breakfast or no? and i would love to know if you workout before breakfast or it doesnt really matter

I agree that a lot of the feelings people have towards photoshop images are linked to their own personality and views on life. I think people need to be responsible for their reactions, but also for teaching younger people what the right reaction is. Most girls and boys, when they are small don’t think about photoshop, they believe what they see. It’s the parents and schools job to make them understand it’s not all real. It’s like the movie avatar ( recently saw it) it’s beautiful and amazing. People are aware it’s not all real but we can still enjoy the creativity that was put into it. So, i guess my answer is, maybe we should have labels, or maybe it should just be taught as common knowledge that everything in entertainment is typically not all real.
I do have a problem with labels though. I find some labels are just common sense and why? because In north America ( okay- USA) you can sue for anything! and with that ‘freedom’ people have lost a sense of responsibility for their behaviors and actions. Okay, i feel a rant coming on, I’ll stop now. Have a great day. I’m off to do this workout.

Hey Zuzana, you are making some good points about all that photoshop etc. One thing I wanted to say though is that of course there should be no warning sign on a woman walking past you who looks fantastic because she has worked hard. She would be an inspiration not a threat, the same as you. The issue with photoshop is that not everyone knows about the sad truth about most of amazing glamour photos and not every kid has a parent who would educate on this matter. These ‘improved’ photos make people make unrealistic goals and look for quick fixes and no suprise we are living in era of bulimia and anorexia! In saying that I have definatelly noticed huge growth of fitness world so all we can do really is as you say – educate each other – and hope for the best ;)

You’re incredibly right, in my opinion at least. We can’t gauge ourselves by others. If you are uncomfortable with yourself, work on it =) If physical beauty will make you more comfortable with yourself (which it seems like it usually does) then work out! Be the best you can be!

Everyone has their own beauty and if you are happy and comfortable with yourself, your beauty will shine brighter than any photo-shopped picture! These images are not the guidelines for beauty. And, like you said, Zuzana, we can’t expect warnings and disclaimers on these pictures or an “enhanced” person.

We should appreciate others’ beauty, not feel intimidated by it. If your husband can’t help but turn to look at a beautiful woman, where’s the harm? We all love seeing beautiful people and things, and he married you because he fell in love with you! Be the best you can be and have confidence in yourself! Don’t be intimidated by other peoples’ beauty, appreciate it, realize your own and be confident in it!

Sorry for the mile long comment, but I just found your website last night and the exercise videos and your talks have inspired me greatly and motivated me to get back into shape and be more confident in myself =)

Thank you so much for sharing your knowledge and your beauty =)

Hey, I agree so much with you, about the insecurity issue. Shortly said, women (mostly) have to be the best they can be or want to be as far as the inside and out. A man or a women companion will love you for you IF they really do love YOU…many women are afraid that men will cheat with more ‘beautiful’ women, but they should realize that they probably would have cheated anyway…I mean does Halle Berry or even Tiger’s wife have any reason to feel insecure about their outside appearance-probably not, yet they have both been cheated on and they are both beautiful. But it’s a process to become more secure, yet you can’t let ‘Hollywood’ make you feel less than. I go to the movies and watch TV to see unreal or super nice things that aren’t part of my real life because that is what Hollywood and that life is supposed to offer…

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Dobre rano!

Moc se tesim domu z prace! Skonbinuju dnesni trenink s polovicnim intervalovym cardiu, co jsi delala na strese minuly rok :)
(ctyri krat 20 sec intervaly, misto osmi)

Nasla jsem vasi site pred nekolika tydny. Moc me bavi – take rada intenzivne cvicim, a tak jses dobra pocitacova kamoska. Moje kamaradky a kamaradi necvici :( Stejne dobry je, ze jsi take ceska holka…ja ziju v Kanade, ale vyrustala jsem mezi Torontem a Moravou =)

Mejte se!

P.S. With regards to warnings on photoshopped images – my main reaction to the idea is irritation. It’s enough that certain copyrighted images bear the mark of their creator, and rightfully so, but I do not want to see extra (IRRITATING!) scribbles telling me what I already know over the images in magazines, or whatever, on top of advertizing blurbs, and the like…
I’d be fine and interested in publications including a page at the front or back where they compile smaller images from certain shoots, where they show the pre-shopped film – just like the various articles I’ve read over the years on the topic depict. That would be both interesting for folks like myself, and informative for the folks who are so naive, impressionable, or aren’t in touch with reality! :p It would be comforting for everyone, no!? Except for the model or the cosmetic companies :p lol…

Much <3
Dana

“Visit my blog or I will photoshop you” :-D that was really funny. People should take these media with reserves. But I think, some young people, especially young girls don’t realize that, especially in puberty and they can start to be on drastic diets, etc. And they fell into anorexia or bulimia. Sometimes it is really sad… But we as adults shouldn’t care so much of it. We SHOULD DO THINGS to NOT TO FEEL BAD about these things, pics,… We should build our selfconfidence to be proud of us and of our progress. We should work on us a lot and then we wouldn’t be so depressed looking at these pictures or real woman. So that was the theory and now about the praxix :( But it’s sometimes so haard to stand got off the couch and work work work hardly! Especially, when you don’t trust yourself, that you can manage it. I’ve never had flat tummy and I just can’t imagine, that I could ever do it. I always start to do some exercise and when I can’t see any results, I just give it up… Gosh, it makes me sad.

HI, Zuzana*
I recently discovered your website and am totally loving it. I’m not gonna say that I’ve done all the workouts since then but have definetly incorporated a few of yours in with mine :)I love it! The idea of being able to get so much done in a short amt of time is AMAZING! I’m a little confused about what to do since I’m going to be competeing in the bikini division in june… I tend to build muscle very fast and have a hard time getting ripped. That’s why I’m soooo glad you mentioned “loose fat without loosing the lean muscle.” Do you think that I should stick with just high intensity workouts using my own body weight or continue lifting as well? Will I overtrain myself doing both? Any tips on diet or where I can find a good meal plan for my competition? PLEASE HELLLLPPPP! Thanks:)

Zuzka, and what do you think about TABATA? Is really 4minutes of tabata every day doing the same thing like 50 minutes of run every day? How is this possible?! I have just read an article of it and I can’t believe it. In 50 minutes you have to burn much more calories, don’t you. I don’t understand it…

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Oh, Z! Who knew you were a comedian too?! “Visit my blog or I will photoshop you.” You crack me up! Thanks for the chuckle & can’t wait to try the workout.
Have a good rest. hahah! :)

Fantastic workout

Oh yes I am going to love this week ABS, I know I have great abs but they are covered with Fat so I will put some great effort into these workout yahhhhhh and my diet. My right calf is so sore after doing the Ab Blitz workout maybe because of the skips :(, I will do some stretches later, this week am doing your butt workout and some old workouts in between so next week I do your Abs week that way I always have my following week workout……….. I cant thank you enough Zuz and Fedrick you guys have change my life fitness and health wise. Wishes you sunny smiles from St. Lucia……….

Hi Zuzana :)
Well its very great workout :) By the way, i am interesting,in “tabata” method, well can i do each exercise for 20 seconds, and repeat 4-5 times?
I little confused about repeat, how many repeats its enough for lean muscle mass?

And you said very good, to start, we have to think different :) I had question before, about breast operation, i just little afraid to do, but i really really want to do this step. How long i have to take a break after operation? For me its very important to hear your opinion.
Good luck.. :)

and the last :))
Everyone says, “How the time flies.” The days go by and they are years, and the years finally become our whole life. Each daily portion can be wasted, or it can be a pleasure, before it is gone forever. If a bedtime review of the day concludes that we were too stressed, too busy, didn’t accomplish anything, didn’t have any fun, then it has been another lost piece of precious life.

Hej Zuzana,
Great workout! I knew you’d soon target these areas and I was patiently waiting for this kind of workout :). Also, love your outfit, the colorful top looks cute! As to your question, I don’t feel threatened by beautiful, almost perfect looking women. I feel confident in my own skin and there might be women who look better than me but it is the outer plus inner beauty that makes a person, not just the appearance. I feel encouraged to take even better care of myself and look as good, rather than get jealous. I don’t mind celebrities being photo-shopped b/c their perfect looking magazine bodies give me a push to work out too! I realize that they are airbrushed and I don’t know why everyone is so shocked about this fact. Did people really believe that celebrities are so flawless in real life?

Hi Zuzie and Freddy!

I am so happy to see a new workout!!!
Heeeey, why do you think we are bored looking your old routines?????? We are NOOOOOOOOOOOOOOOOOOOOOOOTTTTTT!!! Come on girl!
I cant wait to see whatever from you every day!
Hehe, you are such a sweetie! I drink coffee before sleep too / without caffeine. haha

Am…I LOVE to watch beautiful women, in the magazines or, even better / in real. I just love beauty in general and men are not as interesting creatures as women, lets face it, haha. I love men! But…as I said.
When me and my husband walk down the street or where ever and I notice a great looking woman, there is me, who always say > look, look at her! Haha. And then we both watch and talk about her look or something. Its funny and I like that. You are right / we should deal with our negative prospect about beauty and how it effects us…
In real life I found out that beautiful people outside, are often more kind and pleasant to be with them, because they are not worried about their apperance…they are more free minded…I dont know…I LOVE BEAUTIFUL PEOPLE AND THATS WHY I AM TRYING TO BE ONE OF THEM ALSO! THAT SIMPLE.

Just a thought from me,

Best,

Tina

P.S.> I will let you know about my time for this workout tomorrow!

I was unable to view the workout, but I will try later.
I wanted to ask you about your lululemon pants…I was trying to find them on the lululemon website, but can not find them. Where were you able to find them????
Wanted to let you know you are such a great inspiration to me…..I have been doing your workouts & a combo of eating only fresh foods & fruits with a protein….and in 2 1/2 weeks I have lost…7.5pounds. I feel I am toning up, so I am not focusing on how much I weigh, but how good I feel.
Thanks for all your videos…..because you are so helpful to alot of us, I believe karma will be very positive & good for you (if that makes sense)

Hi Zuzana.
First I appreciate your page because I’m adding some exercise to my routine yours.
My problem with the abs is fat, I look very strong and the large but not seen. I can hardly make low-calorie diet cause I´m very nervous and anxious, so I make Montignac diet.
What do you think about this? Can I tone my body? would you give me some advice?
a greeting from Spain

Hi Lorena,
I buy my workout clothes on ebay. Congratulations on your progress :)

Hi Z&F,

Can’t wait to do this workout tomorrow, I’ll post my time…

I heard a saying somewhere on the internet recently, “Abs are made in the kitchen”. I wish I could remember where I found it because it’s genius, very true for me anyway. I don’t have a 6 pack and the whole reason is that exercising is the easy part, eating, for me, is where my difficulties come in, but I’m working on it and getting better every day, this webite helps so much, when I’m tempted to splurge I come here for inspiration & motivation to stay on track :)

About photoshopping… I think it’s part of a bigger problem for comsumers, basically the media machine is out of control and they have our numbers. The food industry (supermarkets, fast food & nicer restaurants, merchandisers, etc…) use color, music and other means to get us to eat & buy more. One example is McDonalds, the McKings of marketing: McDonalds has made their food softer so people eat more. Crunchy, crispy food is more satiating. The colors they use in all their “restaurants” have been shown to keep people excited so they eat faster (Yellow, Red, Orange)and therefore more.

In the marketing of fashion & beauty one marketing method they’ve taken to is photoshopping models to appeal to our sense of what beauty is. Now, all this is manipulation, which I feel is very wrong, but at the same time, I feel that the answer for consumers lies in educating people as to how we are manipulated so when we reach for what will be our 1,000th magazine that promises us perfect skin and shows a model with perfect skin (or whatever feature we wish we had; skin, teeth, weight issues, etc…) we can make a more informed decision whether the magazine is worth our money and time, all the while knowing that they are marketing for our money, not necessary our best interests.

Thank you for bringing this up, it’s an important issue and I hope to learn a lot from other people’s opinions.

Best,

Ruth :)

We can’t really do as if these models wouldn’t have an impact on our standards of judging beauty and physical appearance in every day’s life. Even adult people tend to lose their capability of distinguishing… I often hear men (not to say women) comment pervertly on beautiful people, just because they don’t look so perfect as media-pictures have got them used to…
A real woman, who is genetically endowed and who has learnt to enhance her natural beauty by sport, make up and stance is real: that’s to say, she is still ‘imperfect’, she sweats, her make-up doesn’t melt with her skin so perfectly that she looks like she were wearing no make-up at all, maybe she has wind in her hair and that sometimes messes her perfect haircut up… and so on. No doubt, she is all the more attractive to me, just because there’s something … how should I say that… ‘decaying’ about her? I mean, she’s wearing her mortality with consciousness and elegance around, not trying to conceal it.
Perhaps what is really at stake here is that beauty has no more to do with physicality at all: of course beauty has always been a cultural idea dressing and ‘meeting’ the body, not really covering it, but now it seems to have become more a negation of the human body, of its real strength and natural weaknesses, as it has become a negation of aging. And perhaps photoshopped images give an enourmous push in this direction…
(a huge hug, beautiful Zuzana, and thank you)

m.

HI Tina,

thank you so much for this comment, you gave us a good laugh :)

Hi, the workout will not come out so it can be seen. Just wondering if something was going on with the website. Thanks shaune

Just finished this workout, it was amazing for getting the heart pumping!! Loved it!

Hi Zuzana!

First things first, I want to thank you for your amazing workouts and want to tell you. you are very inspiring!

I also want to say, about the photosop thing, that I think that everybody knows those pictures are photoshoped and like you said, is putting a notice on the image saying that the photo was retouched is going to change how some people feel about themselves? I don’t think so. If you know who you are and you feel good about who you are, things like a picture in a magazine should not be able to have any effect on your self confidence.

Thanks again and have a noce day :)

Hello Zusana, just wanted to tell you what i think about that, i believe photoshopping on models is kind of a bad thing cause then you can’t tell if a model is or not for real, but i think it has to do with the big marketing system they need perfection to sell, I believe in internal and external beauty, i think that having a natural fit look (as you do) is my main goal, also wanted to ask you about your 1 on 1 section how is it going to work, and are you prizing us again soon with gymboss timers? thanks have a great week and thanks for all the workouts they are fantastic!

Freddy handles the comedy around here :)

Tabata really works this way but it is not recommended for beginners. This type of training was meant to be for professional level athletes. It requires your all out efforts at maximum levels which is incredibly hard on your body especially if you are not used to it. It has been proven that high intensity training doesn’t increase only your strength and muscle tone, but also improves your endurance. My workouts are not as intensive as Tabata methods but they follow similar approach. Functional exercises and intensity.

I was starting to wonder why do you drink your coffee before going to sleep. It’s good i found out is just a mistake. ^_^

You said you got over 500 comments yesterday. That’s natural because you have an open discussion with us, which means you should be prepared for as many reactions and answers as possible.

The photoshop thing seems pretty interesting, but i don’t think it be applied too soon. Sounds more like a fantasy to me. And i guess many stars when appear in a movie or a video clip keep an extreme diet and then they come back to the ordinary, if not messy, lifestyle they had before. They do that just to make a good impression on everyone, because they are celebrities and they don’t want to be chit-chated on the corners.

When I first ran across this website, I thought, oh, she looks great I bet she has some great work out tips…and yes, she does…but…I figured that was all Zuzana had to offer. I was pleasantly mistaken. She is very cool and very smart. I was so glad to find out that the outside looks was not the one dimensional end to the picture. I love the topics she chooses to talk about and, for me, there has to be some substance to a pretty face. As a woman, it is very important for a woman not only be pretty and good looking but ALSO have something intangible going on. Looks will only get you so far. I love the “coffee talks” she has. It’s alot of fun.
As far as the photo shopping, I think there should be some sort of disclaimer because we are all guilty of allowing ourselves to be fooled by artificial things and I agree with Zuzana, that is because we allow ourselves to be fooled. We want to think if we do this one thing or that one thing, it will be the answer to all of our shortcomings. That being said, the media plays on our fantasies of creating something unearthly beautiful and unrealistic. Then, that myth becomes our reality and we think that is an accurate depiction of reality when, in reality, it is not. So it is cyclical and feeds off one another. We want a fantasy, they give us a fantasy, then said fantasy is said reality so the media has to feed us our fantasy or we are not satisfied. Many people lack discernment to understand that much of what we see in entertainment and media is just that…fantasy. O.k I have blathered on long enough…interesting subject.
Have a great day and many thanks!

I don’t mind photo shopped pictures of people at all because I know that most Hollywood-like pictures are. I like to look at Megan Fox in an entertaining way but she doesn’t threaten me one bit. I know that she has more unhealthy fat, acne, and collagen than me (I’m not putting her down, I just know that I don’t want to be like her.) And also I know that if she was walking down the street and I was walking with my boyfriend, he wouldn’t even give her a second glance because he’s not into those things. (Luckily, right?) If people want to be photo shopped in their pictures I don’t consider it a lie. I wear make up every once and a while so why can’t they just go a little further and “make up” their whole body? I think most people know that these pictures aren’t 100% real and even if they don’t, what is wrong about striving for perfect skin or hair anyway? There is nothing wrong with trying to be as good as possible as long as you can still have a good quality life and be productive. I try to be the best I can be everyday by educating myself on ways to be “greener”, smarter, healthier, and so on so if I want perfect skin, why not look at a photo shopped picture for inspiration?

Anywho, once again, you have made me laugh out loud alone at my computer because of your “retarded” ending and your message “Visit my blog or I’ll photo shop you.” It must be fun being you lol.

And one more thing, I really want to be as muscular and defined as you but I am also training to run a really fast 5-mile, so are you saying I can’t do this and look like you? Should I maybe increase my weight lifting to make up for the running?

hey Zuzi! Looking good girl. You beautiful person :-))

I love coffee but can’t take it especially NOT before going to bed :) I’d be awake all evening.

With regards to the people in magazines, I also buy magazines to be entertained and and like them as they are. my favourite magazines are Oxygen, Men’s health (South African version), Oprah and the Eat Clean magazine.Sometimes I will catch a Cosmo but it doesn’t really do much for me to be honest. If i see beautiful women, gorgeous make up, clothes it doesn’t mean I will proceed to kill myself so that I can look like somebody else.

We need to be accountable to ourselves. I don’t believe magazines make you insecure. It is from within. Some pictures get me inspired to train harder instead of feel threatened or insecure.

I swear if my husband and I saw you across the street, I would probably be the first one to spot you and tell him to check you out. And if you looked friendly (approachable enough) I would tell you that I thought you looked amazing and that i was sure it took a load of dedication and discipline (which i things are appreciate and respect).

I am trying this workout this afternoon. Right now we are off to a shopping spree in Costa Rica. They have this gorgeous indian jewelry store and I am going to give them my Euros ;-))

Keep up the good work you guys!

Greets from a sunny patio in Costa Rica

Hi,dear Zuzanna!
You are an amazing help to so many, including me! I lost 9kg with Body4Life program,but now I use your exercises as I really love the way you use your own bodyweight in your workout routines! I have become a personal trainer, will get my certificate in a few months, but I already train people and they love this kind of workout! I also love that you use Old school exercises like from Soviet Union times (they used a lot of what you do).
Keep up being a great motivator!
P.S. I am from Latvia. :)

Hi Zuzana Thanks for all the great information I lost already 45 pounds and now i’m working on six pack and tone my body . I wondering if you get those arms and legs with the only routines that you show or some days you do weights?

I love your outfits.

Thanks

Hi Aylin,

I would use weights only for exercises such as squat, or deadlift. I also like kettlebells exercises which I might try sometime in the near future as i might want to add some variaty into my bodyweight workouts. For now I am personally very happy about the results of my bodyweight workouts. The key to get ripped and burn fat is intensity and functional exercises that are working more muscle groups at the same time. You could never get such great results by doing isolating moves. If you want super fast results then split your training into two shorter and very intense workouts a day and instead of having a day off, try to do some easy light workout just to get your blood flowing and to help your hard working muscles with recovery. I look at diet as something that can be very simple. I eat just real food and small portions. What might help to make you ripped even more is if you won’t eat after certain hour at the evening. I have a few friends who don’t eat after 6pm and they have managed to keep their body fat levels down, thanks to this approach. I am trying to do this now myself, but it’s not easy at all :) it’s hard to establish new eating habits.

Hi B, I do only these workouts and nothing else.

Hey Zuzana i just would like to ask do you have a spay tan because in all your videos you look beautifully tanned and it compliments your workout video well i live in england and its the middle of winter so i was just wondering thatif i got a spray tan i could look as nice as you do.:)

As a photographer I am very guilty of photoshoping people to make them look “better” I guess you could say. This mostly happens with women, which is also terrible to say. I do boudoir shoots and the girls are always saying “Photoshop my butt! Photoshop my arms! Photoshop my stomach!” I feel terrible and I totally understand where they are coming from, but at the same time I want to be like “but you are beautiful just the way you are!” But if I don’t photoshop what they want, they come back going, “please work on this part of my body!” These women see these images in magazines and read those articles about “Lose 10 pounds in two weeks!” or “J.Lo’s New Diet!” and they get absorbed into it and think “well, I hate the way I look, because since I was 10 I’ve seen these celebs in their skimpy outfits and great bodies, it must work! So I gotta do it too!” The need to be a size 0 is just crazy! Body Image is so hard to deal with. I’ve dealt with it all my life. When I was 16 I was depressed and severely anorexic. I got sick alot, but people told me I looked amazing. I look back on that now and go “Why???? Why were people telling me how amazing I looked when I wasn’t happy and not eating?” Girls in high school used to call me fat when I was a size 3! It is very damaging and it drives me up the wall that women I photograph have to get the “Supermodel Photoshop Treatment” But like I said I understand, I know how they feel. I just wish none of us felt like we need a bit of photoshop to feel better about ourselves.

HERE IS SOMETHING TO THINK FOR YOU ZUZANA OR FOR ANY WHO HAS TIME TO REPLY I am involved in politics myself and in my country we are debaiting if we should or if we shouldn’put a special tax on junckfood(McDonalds,KFC…..)because just recently our pools and research showed us that this tipe of food that is considerable more expenciv than in other countries started to have major obesity efects on our population and with this financial crisis it would be a good thing for our state budget as well,but the main idea is that our ministry of health is triyeng to find a way to solve (partially if not major results)our obesity problem.We hope tht this will just descurage people from buyng this stuf in such large quantities;but it’s such a hard decision to make there are so many aspects we have to consider and the main problem are the companies and merchants who object vehemently.Wat do you think about this ,do you think we should realy concern ourshelves with this problem or just let people do what tehy want and choose for temselves the main proble is our growing child obesity.
I am 100% for this tax. And about warning labels of photoshoped images I don’t think it will have any negative efects on the viewer(at list not at this moment I don’t)it wil only serve as a wake up call- “hey it’s not exctly as it showes,this is ART”. I my self like to be entertained as wel(I have graduated an art high school) so i have nothing againts photoshoped images,but warning labels would be a good wake up for teenagers especially who tend to exaggerate.

Hi Nicole,
long runs are not great for creating muscle tone. If you like running, then why not to incorporate some sprints into your training as well? The workouts that I do are intensive enough to create muscle tone. The longer your workouts are the less intensive they will be because nobody can sustain to exercise in high intensity for long period of time. Long workouts will result in weight loss, but they will not give you as much strength, and muscle tone as the short intensive bursts.

Thank for your video. Can I achive six pack also with regular crunches? I would be very thankful if you could do also a video about, how to get nice toned armed.Thank you!

Zuzana,

You are a fitness superhero curing obesity one workout at a time :)

Hi Zuzana, I’m confused on what workouts should I be doing, Do I stick with your daily workouts and only do the new ones you put out every so often or do I do the workout archives ones?? Please, I need help on making a workout routine for the week…what’s good balance for cardio and weight training???

Awesome workout thank you so much!!!!

HI Alice,

it’s a real tan that I have, because I did a lot of workouts outside on the sun since we moved to Malta and it was a beautiful weather here until December.

Hi Dana,

jsem rada ze se ti stranky libi and by the way it’s a great idea to show pre-photoshopped pictures.

Hi Zuzana,

Firstly I’d like to say what a great site you have, its a great idea and the workouts are superb.

On the subject of Photoshop images, I think they can cause problems, particularly for younger women. When people are growing up, reality is essential in terms of people they look upto or draw inspiration from (something you touched on slightly when you gave the example of your aunt as your inspiration). People who are aspiring to something that is unatural are following a false flag. Because the goal can never be achieved it will lead to a feeling of failure, and in some cases an unbalanced personality.

This is another reason why I am a fan of your site. You show when you are tired or struggling during workouts, and it is done in real world locations, so people can relate to it very easily.

Teenagers these days are constantly bombarded with “false” images through the media, and I don’t personally think it is a good thing. Sites like yours are what they should be following as it gives them something they can relate to and achieve what they are aiming for, while at the same time gaining the health benefits. I think the current trend of eating disorders amongst teenagers may be related to the fact that they cannot get the body they see in these images, whereas if they followed something real, such as your site, they would be able to acheive the desired goal.

Just a few thoughts. Keep up the good work.

Martin

Ahoj Zuzko a Frederik
Je opravdu super ze kazdej den delam neco jinyho neomrzito cloveka jako dvd porad do kola a po nevim roce si se zamerila na ty spravny partie to asi kazdej chce mit v dobrym shape.Ja si musim dat pauzu moji kluci jsou nemocny a ja sem zacala taky radi tu nejaka chripka boli mne celi telo.Co sem se chtela zeptat ja bydlim v UK a snazila sem se sehnad SALBA SEED ale tady ani nevi co to je.A taky jestli je to to sami a nebo lepsi nez CHIA SEED a od kud si je kupujes abych nekoupila nejakou blbost.

A k te debate ja se do casopisu moc nekoukam snizujemito uz tak nizky sebevedomi i kdyz vim ze ty fotky jsou upraveny a ve skutecnosti ty holky nejsou vyjmecny ale i tak ten pohled na super plet a nebo postavu to kazdyho musi trosku dostat do deprese.Ale nektery z tech ctenarek to mozna taky motyvuje delat neco pro sve telo neco dobreho.
Dekuju a uz at sem zase fit a muzu se potit se cviceni a ne z horecky
Cauky Stana

Z:

Hello! I enjoy your videos a lot partly because I too enjoy beautiful women. I also find them great for new exercise ideas for my clients as I am a personal trainer.

As for your thoughts on Photoshopped magazine articles, I have to disagree somewhat. I have worked with a number of women with eating disorders over the years and I think an unrealistic view of female perfection can be very damaging. We’ve created an ideal for female beauty that no one can actually achieve in real life. Interestingly, I have worked with women who’ve been very close to the ideal like yourself, and women who were miles away. Usually they all had one thing in common – they disliked their bodies. I am grateful that you at least have a strong appreciation for yours!

Keep ‘em coming!

KJ

Hey Zuzana,

Great routine, could you possibly make an intensive yoga routine? Yoga is a wonderful way to get in shape and develop flexibility, I’d love to see what you’d come up with:)

Angie

I wanted to let you know that having pictures and videos of you, really helps me to stay motivated! I used to go to the gym for over a hour and now I am on week two of your work outs and it is so easy for me to “WANT” to do them! Even being at home. You know how it is, you get some home video workout to do at home and then you get bored with it! Not that way with you!

I am currently taking a meal substitute shake twice a day and one plate full of food at night. It has been a challenge. I have always been a very muscular girl, especially in the legs and butt. So along with the shakes, I do your workout in the A.M. and then run 2 miles at least 3-4 times a week once my two girls are in bed. I have a 6 year old and a 7 month old. I have been doing these shakes since Thanksgiving. I have lost about 9 lbs. and about 7 inches. Whats your opinion?? Thanks

Hi Lorena,
fresh foods & fruits with a protein…
Could you describe your menu please?just a little bit
thanks:)

I agree with you on the tax! On the same token, it’s like someone who is addicted to smoking. Even if the price is increased, they will still get it because thats all they know. Or one could think, “Hey if this burger is going to be more expensive then I will spend more on healthier foods for me at the grociery store.” I also think that it has some to do with what “class” you are in. The great thing about Zuzana and Friedrick’s sight is they SHOW you healthy cooking tips. Which to me is a big missing piece to the puzzle of obesity!!

Zuzana you are too freakin cute! Love your comentary, the workout, and just your overall personality :) I agree with you, I think the general public is aware that photoshopping does occur, but as you said, it is entertainment! People who allow it to make them feel worse about themselves are making a conscious choice to do so. When given situations, we decide whether it is good or bad, makes us feel worse or better about our own situations. Anyways, thanks again. You made me laugh. you made me sweat.

thanks to you and freddy for all your hard work! I love this site!

Cauky,uz se nemuzu dockat nejakeho toho tipku na dietku:))nebo nemohla bys mi trochu rict co jist a ceho se zase vyvarovat,musim odtucnit pupek:((

je treba vhodna Pritikinova dieta?diky

Hey Zuzanna,
I was wondering how u keep in such good shape by only doing a 15-25 minute workout per day? Is it because u eat so well and/or because of the muscle u gained with ur previous workout regime w/ weights etc?
Thanks! U are such an inspiration!!
xoxo

Hey ZuZana
Completed this workout in 29 min…was great..very intense…loved it. I can’t wait to see what other workouts u got for this week. Cheers love your blog…you have an awesome bod by the way ;)

Hi Zuzana,

You’re fantastic, thanks for putting these abdominal exercises with pictures and everything, I’ll get to practice to see how it goes.
Of the other workouts I choose and I scored excellent Resultd and thin arms and legs as he grows that’s the easiest area qu se me hare, but the belly OMG! that is what will make me a good experience but I have great faith and you are an uncommitted to arrive.
oh excuse my English because it is not my language and I admire you so much that I’m trying, if you do something that is beaten.
See you…

K@tt

HiZuzana,
awesome workout. I’ll try it later today.
With regards to beautiful women I am kinda on the same page with u. I find them inspiring. I love to look at beautiful women and thats why i love your website :). Even tho i have to say older women with a lot of surgery depress me because i know i am gonna age more naturally and its kinda hard to compete with say nicole kidman’s skin. no woman her age is that smooth. so it depresses me on two levels- first off some older women do look pathetic because u can tell they are old despite the skin. and second of all i am not gonna look all that botoxed. plus it makes me uncomfortable with the aging process since our culture views aging as getting uglier not richer in experiences.
love

Dear Zuzana,
I was so happy to discover your website. It’s so great and inspiring. I love it:))) Thank you so much.. You have fans even in Russia. Your workouts are so intensive. I thought I wasn’t in bad shape, how wrong i was)))
Just one short question: how many workouts per week I should do?

Hi, Zuzana!

I just wanted to say – you don’t know how happy you are (of course maybe you know;), not just because you are a very, very beautiful, but also because you are absolutely contend with yourself and your personality, and with who you are. Maybe you will not undersant, but i have always compered myself with others..what is wrong, i gess, and i can’t accept if something goes wrong, if someone is better and so and so..i know it is stupid, but for me somekind of reason things always happens not very good..For example i am doing excersises since i remember myself, i think about my diet every single day….but i am still not comfotable with my body. Everything happens in your head- i know it too. I just can’t deal with it, i wish i could…

and again lucky you!!

Yes,yes,yes! A new workout at last and a great one! Tight butt and a nice six-pack are my two ultimate goals! Thanks so much for sharing your invaluable experience – though I keep gaining weight, I guess that’s because of muscles that replace my fat, I see that my cellulite is getting hardly noticable and my muscles get more scuptured every day. I owe you my great shape and strength! Thanks again!

Physical beauty can immediately fall as soon as the person opens their mouth and is rude to others and every other word is an expletive. I see and hear those types every day. It makes me roll my eyes. I often catch my husband looking at beautiful girls or women,just as you demonstrated with the eyes moving to the outside, and I’ll say something like, “Wow, she’s really nice looking,huh?” Then he’ll blatantly lie and say he didn’t notice. “But,I saw you looking at her.” Then he’ll say something really stupid like,” Something was in my eye I was trying to remove.” Me- “Honey, it’s okay to notice a beautiful woman.” He’ll say, “But I didn’t see anyone.” Me- “Honey, it’s okay to admit you saw her.” He’ll say,”I wasn’t looking at another woman.” Me- “Honey, it’s not like you’re cheating on me JUST TO LOOK.” Him- “I don’t know what you’re talking about.” Sooo, for the duration we’re in the store I’m going like,-”Oh, he’s got a nice butt.” or, “Wow, what a great looking guy with those blue eyes.” or, “Whew, look at those muscles on him.” Till my husband finally says, “Okay,okay. I get it.” And we both end up laughing while continueing to admire and or make funny comments on whom we see. All in jest, not to be mean. Anyway, people in general are intelligent enough to recognize that professional photos aren’t depicting the true physical form of an actor/actress or fashion model. We know it’s all fixed,fluffed,filtered, brushed, and fake. Now, you, Zuzana, we can all clearly see that you have a wonderful,beautiful, and intelligent personality. Your body tells us (we watch you everyday so we know) how much you value your health and inner well being and work hard to maintain it….I’ll do this workout later today as I’m still sore and have a blood blister under 2 toe nails from walking 6 miles yesterday to get my medication.

Hey zuzana, This was an interesting topic. I think having to put “warning” lables on photoshoped pictures is silly. I too look at pictures for the beautiful people. It’s a new age art. What about all the ancient statues from all over the world of “beautiful, perfect” people? Are the going to put a warning lable on it telling us ” please do not feel threatened, it’s just a statue, not real” I mean come on. Like I said, all it is, is a form of art, something made for us to visually enjoy, not for us to bash on ourselves over it. Btw, do you guys have an iPhone app?I looked but didn’t see one. Ps: awesome topic!

Hi Zuzana and Frederic,

Thanks for the new workout! I am also trying workouts from your previous posts and it is really a nice challenge for me. Some of them I find easy, but some are really brutal (before I found your site I was doing 3 years of weight training).
In your post you mentioned that in order to lose fat it is necessary to consume less calories. My question is how I can find out how much calories I need per day if I am following your workouts? So I will be able to keep better track and see if I can cut down on something (which I am not sure if it is possible, cause my eating habits are pretty strict due to some health conditions. So I eat clean, low fat, no sugars besides dry fruits and fruits).

Also, I agree with your point that we need muscles and cardio in order to get results. Thanks so much for your work and dedication to help us with your workouts and tips!

Ellie, from Canada

It all starts from the inside. Feelings, thoughts, insecurity have nothing to do with the outer. It’s all coming from the inner.

In some cases, the outer can actually be a reflection of the inner. For example, look at Zuzana. Her outer reflects a very dedicated, hard-working individual who cares enough about herself to stay well groomed and maintains a healthy, strong body. The fact that she is also bringing up such thoughtful discussions shows she’s also strong in mind.

Basically make yourself stronger so you don’t have to worry about the outer. If you cultivate the inner, then the rest will fall into place.

This is just my opinion so as not to ruffle anyone’s feathers who might read this and because you did ask. I don’t think there really is a “happy medium” for extremists in any situation. Staying on the subject of the photo-shop or air-brushed images people who are against this I feel would also be the first to be outraged if they picked up the magazine and saw the model with a zit or scar or some imperfection to her hair makeup or physical appearance. I am a Mother and my daughter I try to raise to believe in herself no matter what, she has me as a positive role model as a positive male role model my husband/her father. She has respect from a female and male point of view. We eat well, exercise, are active and at the same time we enjoy life and try to be respectful of others the best we can. I do respect celebrities who have come forward about having their images slimmed down without their approval or extreme enhancements done to their bodies in magazines. Companies are going to always do what they need to do to sell their products, this does not mean the product is not a good product but we must always make purchases or view these products mindfully and realistically. I think a good example are those magical pills that promise you with the before and after photo of a person who is very much out of shape and then the after photo is in a bikini will muscles and all cut and defined abs, not to mention full makeup and a new hairstyle, wow all that from one bottle of pills, hahaha. I do enjoy the fashion magazines, always have, also I enjoy and appreciate “people watching”, I am not intimidated by another woman just because she is attractive nor am I threatened by it. Usually I think I might be the first to look at a woman because I want to see what she is wearing or I like something about her. I think it is human nature to look at other people, how we conduct ourselves past the look is another story,I have seen some men get themselves into a lot of trouble, lol.
I think in this age of electronics and technology people give themselves up to easily to having every thing done for them, they stop using their on minds and gut instincts and rely on other sources to tell them what to eat, think, drive, wear and how to live. So again they are angry when the product has a beautiful flawless model in the ad and they don’t look like her after using the product, it is insane to believe that. Also on the ugly side of things which are websites designed for insecure people to show photos of well known celebrities in their everyday life, dressed down, running errands without makeup. I think they look perfectly fine either way but others seem to love see these celebs in perhaps not their best look, somehow this makes them feel better about themselves. In conclusion if people in general apply basic common sense and instead of getting out of hand with everyone and everything around them and realize all that energy they expended could have been used on the one thing they do have control over and that is their mind, their body and their spirit. Have a lovely day :)

Hi Zuzko,

I´d like to ask you a question about squats. Since I started doing regular exercises I become more cautious about form. And there it is, what is actualy the proper way to do squat? Because I´m not sure whether just engage my core or to engage it and arch a bit. Thank you for your replay.

Best, Jana

P.S. Since I took up in the begining of December I lost 5 pounds and about 1.5 inch in waist. It may sound like nothing, but even before December I wasn´t overweight – thanks to my genes but I just wasn´t feeling comfortible with these extra pounds :)

this is true!!!

30 minutes and 58 seconds

I hurt my quad on Saturday and have been taking it ridiculously slow this entire week. This was my first intense workout since my injury and it is unbelievable how much of a difference my workout was today compared to me doing it last week(if I would have). Taking a few days off really puts me behind. I felt was very tired and out of breath. I liked this workout though!

I like the abs and muffin top killer workout theme!! The butt and thighs undoubtedly need just as much work, but I don’t have to look at them all the time, so ignorance is bliss :)
Did a 45 minute hill run and did this in 29:35. The video wouldn’t work so I am not sure if I got it perfect. Took real care with the form and keeping the abs engaged cuz I really want this to work..fast! I assumed the Santana push ups had a push up in there. I missed the descriptive write up you usually provide on each exercise…it really helps when the video doesn’t want to play.
Pretty excited on the jump rope: I had a couple sets of perfect 100s! Not bad for 3-4 skips max on first try about a month ago! Perseverance pays off…YAY!

I think the warnings would be helpful. If you have those self-esteem issues as a child and teenager it’s not like they magically go away once you hit a certain age. Adult women are bombarded with the same ideals that teenage girls are. Sure, common sense should come in at some point but common sense isn’t all that common LOL.

Personally, those images don’t matter to me anymore but they did when I was very young. Now, when I see a real life beautiful person, in shape, well put together I don’t feel jealous or insecure. I feel inspired to be the best version of me that I can be.

WOO HOO!

I am really happy about the theme of the week. I am obsessed with my abs and love handles. Looking forward to the rest of the week! Thank you!

Questions:
Is it okay to increase the number of reps past what you recommend, if at the end of what you suggest I feel like I can do more? Or will I regret it later?

And how often should I wait before I repeat a certain workout in order to get its full effect? For example, if I do the 500-rep workout this week on Monday, then should I avoid it for a few days, or will it still be effective if I repeat it on, say, Thursday?

I am completely supportive of taxing not only high fat prepared foods but also high sugar prepared foods. As we look at health care reform we need to consider how to pay for it. Since these are two of the highest contributors to obesity and obesity is one of the most costly diseases here in the US, I say tax tax tax like we tax cigarettes.

The problem with photoshopping is that it doesn’t reflect truth. Zuzana, your site at least shows the effort it takes to get a great body but the magazines so rarely depict that. Parents need to help young adolescent girls understand that by leading lives of activity they live lives beautifully.

Hi Zuzanna,
Interesting point you mentioned in your video today, indeed.
My opinion?
Well the principal is: Sex Sells!!
1) What`s new about it?
Yes, NOTHING! We all want to have the promise, that we can look better, have more success on women / men (what ever you prefer :-)etc. It is and it always was a drive force for whole human evolution to be better as what we are now!!
2) Yeah… but what really IS new about it??
Competition is now worldwide! Nowadays, I see myself in competition with Brasilien Supermodels! Photoshoped flawless cover girls. And the first reaction is always a fundamental one, a reaction on which we are conditioned for thousands of years: comparition –> envy –> a feeling to catch up to get the most fit partner. This can cause tremendous stress. More than you would probably had, living in a small isolated area, whith no one but the “village beauty” as rival. ;-)
3) OK.. but aren`t we better then cavemen??
Here comes civilisation, culture and commom sense into play. We should be able to reconsider our first reaction, to think of: what is reality, what`s just show? After that we should be able to define: what is necessary? What`s unrealisitic? But I think it takes a while to figure that out, as you grow up with the situation. (And it needs the ability of reconsideration itself at first, obviously…)
And you have to do it on your own and for yourself! There is no Yes/No answer.
That makes it hard for a lot of people and it drives them to be spiteful and mean towards people they envie…
Regards,
M

Re: Daily workouts
Z, Really enjoy doing or at least trying to do your daily workouts :)
What I have learned over the years is a great looking body is the result of being “consistent”.
Consistent daily workout, consistent daily good healthy diet – Repeat.
Thanks for the “daily” motivation.

I was just curious what your body fat percent is???

You BodyRock my world, Zuzana. I think my boyfriend is getting jealous.

I love how real you are about diet, exercise, body image, and hard work. You make it look simple, but the very real and simple fact that it’s not easy to have a stunning physique takes incredible discipline, mindfulness, and sheer will. You clearly possess those attributes.

I wonder if you have encountered any jealousy or envy from your female friends, in the past or present, if they go out to eat with you, for example. Hopefully, whatever female friends you choose to have would be inspired instead of threatened, however, I have personally experienced almost a shunning effect if I eat with some of my girlfriends, as I really try to watch what I eat. I understand that food is a bonding thing and if you aren’t gorging on chocolate cake with them, sometimes they might single you out in other ways. Anyway, I was just wondering if you have ever experienced that and how you might handle that if you did.

Again, you are my inspiration and feel so lucky to have found your site.

Stephenie

Hi, to say that these companies are responsible is a big fat lie. Our way of living has changed, the abundance of food is the result of the success of progress as a whole. People has to be educated about health and make better choices. Eating a bigMac is not the problem, sitting on your butt all day watching tv or your computer is the problem. Why not tax cable distribution or the sale of tv’s and computers? Governments has to stop babying people, their role is , in this case, one of education i’m afraid.

my humble opinion… ; )

and about photoshopping, etc…a lot of movie stars/celebrities pass through where I live, and I very rarely recognize them. Even if somebody points them out to me I am in disbelief. Seeing is believing!

Ahojky, jsi naprosto úžasná, jednoduše fantastická! Tvoje videa mi moc pomáhají. Chtěla bych se tě zeptat, jestli bys neměla nějaké cvičení zaměřené čistě na zadní stehení svalstvo a na hýždě. Většinu času sedím a tyhle partie mi dělají největší starost.

Moc moc děkuji, měj se krásně. Petra

Where’s the workout or is it being replaced with photos and Zuzana’s commentaries?

You are an inspiration to me and I enjoy your daily workouts. I am about to hit up the the gym and as usual I record your workouts and take it with me. Thank you for helping me find the confidence to be the person I wanted to be and reassuring me that beauty radiates from the inside out.

[...] here: Six Pack Abs and Love Handles – This Weeks Theme | Fitness Advice … Share and [...]

You are so darling.
I think it’s silly to put a warning label on photo-shopped photos. It’s Hollywood…..what do you expect.
I love looking at the “fairytale” of it all, I like the inspiration in fashion and makeup. I am well aware the difference between reality and la-la land. I do enjoy the escape though.

I enjoy the beautiful women around me, they are gorgeous and inspiring. I by far notice a beautiful women in the room before my husband, then point her out and make a comment about what it is that drew me to her, her beautiful smile, gorgeous skin, great fashion sense ect. I think as a female that women spend way too much time and feelings being negative. If you’re not happy, change until you find what gives you happiness, that is what makes you beautiful.

Hi guys-you are right when you say it’s about how we feel inside. We, as adults are much more secure of ourselves and our places in the world. The trouble starts when children & teens see these images and they become convinced that if they aren’t thin (model)with a six-pack that they are ugly. Teens can’t possibly be as secure as adults because they lack the expeirience that helps develope security…in North America (US) everything is about youth so we need to consider this when we dismiss the effects that “photoshopping” things can have.

Zuzana, O MY LORD, i just finished to work out, im dead!!!
this was a killer cardio and abs. it took me 27;00 minutes. i wanted to do it all day long but i was so beasy with the house things and kids. i almost gave up and i the end i did at at 9:20 pm with my baby next to me on the blanket so she would not cry.
i almost stoped after 4 rounds because im so tierd form the day, but im glad i did not give up and finished the workout.
about what you talked about in the video, i have alot to say but i think i will do it tomorrow morning. right now i just want a shower and a good night sleep.

Good night and thank you for a killer workout.
Tali

Zuzana, YAY! I was so excited when I saw this weeks theme! I had my second baby 6 months ago and the love handles are stubborn this time around. I cant wait to do this workout tonight after the kiddos go to sleep! Thanks for being an amazing to inspiration to us young moms out there. We will get our bodies back one workout at a time!

Noooooo…

I´m can crying

Today after the scool i have looked here in this page for a new Workout but there was not one and im have done an old one, and now here is a really nice new workout hoooo now im must do it tomorrow cry cry cry :(

I just found the site yesterday and love what I see. It is ironic I found it during ‘Abs and Love Handles Week’ because, like most males, that is my problem area. :-(

Anyway, I only have one question about this and all of your workouts. When you list reps of an exercise…are the reps per side or total?

Example:
Plank Knee Tucks – 20 reps
I know they are alternating but do you mean
20 total (10 with each knee)
or
20 with each knee (40 total)

hey Zuzana i’m new here and i love you and your workouts and diet tips!!! you are my inspiration, really i’m not joking! you’re a sweetheart. not only that you have an amazing body, but you’re beautiful inside! you gave me so much inspiration to change my life,start exercising and feed healthier! i love your blog and you know what, i can see on your face that you’re just loving life and enjoying every second of it! you’re amazing! :)

i think that young girls have to be educated what is true beauty and false. my opinion is that every person is beautiful. beauty is a state of mind. if you feel beautiful, then everyone will think you’re beautiful! magazines give you a wrong perception of what beauty is, but let’s face it, media has to sell, and that’s it! you sholud have to be mature enough to see what real beauty is! i’m not telling that we all should neglect our body, we should take care of our body and mind, cause these two things are connected!

Hey Zuzana!

Great theme for this week! I am so excited!!

About the photoshopping issue. Personally I love photoshopped pictures! I wouldn’t have a problem with them saying that something is photoshopped if they hid it (like making it somehow blend into the picture so that you notice it ONLY if you are really inspecting the picture, sort of like a where’s waldo type thing, or on the bottom of weight loss commercials in white writing when they say “results not typical”). I agree with you about how an individual reacts to a certain image is what causes things like anorexia and a search for “perfection.” I just don’t think magazines would be the same if there was no more photoshopped pictures, or big warning signs all over the beautiful pictures saying “WARNING, THIS IS A PHOTOSHOPPED IMAGE!!” it just ruins the entertainment. Magazines and advertisements aren’t meant to be like untouched family photos, they are a form of entertainment, and people like fantasy and photoshopped photos.

I think I am done with my rant now haha
-Megan K

Hi zuzanna,

First i wanna say that i love this web site there are so many good workouts and diet tips.
I have one question i know that diet is an important part of loosing fat and you also mentions that not eating after a certain time in the evening is important as well, i work as a waitress in a restaurant that is open very late i have tried to eat my last meal at around 6:30 but i work till about 1 or 2 in the morning and i get very hungry like at around 10 and i feel like its not good for me to be starving for that long but i dont wanna eat anything that late. So if you have any thoughts on my situation i would appreciate it, thank you.

All the best

[...] Original post by Zuzana – BodyRock.Tv [...]

Hello Zuzana, I just wanted to share a story with you. My girlfriend just started dating this guy that she is just head over heals with. They are in the begining phases, and the other day she left a message on his answering machine and said her hellos and everything and then she said ‘you can call me at…..’ and she gave his number and then hung up. She paused…was like ‘Oh no!!!!’ and we couldn’t stop laughing!. She had to call him back with the right number. This just reminded me of you today! lol

Hi Zuzana,

its been 2 weeks since i discovered your site and, while i have always worked out and been interested in fitness, youve really motivated me and given me some amazing tips and goals to work towards.

i love these workouts and the community that comes from all the posts to your site! as well as all of the lulu lemon.. soo cute!

todays workout was awesome and i found it very challenging to do all 8 rounds.. 80 pushups in total is tough!!! but i managed to complete in 25:09 and was very proud too be not far behind you!

i look forward to the next post this week!

Hey!
The last few seconds of this video really made me laugh… Because of laughter I got watery eyes! :D
Like to se people laughing from heart!

Have a nice evening!

Freddy might have a fairy tail, but I bet you ment fairy tale. I didn’t want to be rude, you are very welcome delete my comment after amending your text.

Hey Zuzana,

:-)
Zuzana,I have a question:in an earlier video you showed a whole day of your eating manners.But this is quite a while ago.And you mentionedby yourself that things change.Can’t you some time do this again-showing us what a day looks like-with all 5 or 6 meals?This would be really great!

Hi Zuzana,
You were very quick on this one. Took me over 30 minutes as I got cramped & had to take a break for a few minutes & the squats really add up in this one wow this one got me. On the topic of sensoring, I don’t think people should be able to advertise products that they don’t actually use. Other than that, it is all fair game. <3 Laura

no it’s funny, thanks :)

Proper comment:

Zuzana,
1. Hurray abbs! I really were looking forwar some abbs exercises!
2. If someone feel treated by a Photoshop-ed picture I think she (or he) doesn’t know what real life is. The same way, who will protect her from eating sugary `milk bars` advertised to be very healthy, but actually doing more damage than good. I think one of the biggest challange of being a parent is to teach your child to be independent, and to think independently and not to belive everything he/she sees. My son is 6 y old and sometimes I have to tell him that what he sees in the tv as an advert is not true. (I`m really concentrating on the spelling now, after my previous comment.)
3. I like you are also adding your thoughts about different things to your fitness films.
4. Also liked the note at the end of the film.
5. Looking forward the next abbs exercise. (will be abroad for a few days, but will continue when I’ll come back).

ha :)

Hi Zuzanna,

I look forward to your workouts, they are so effective.
Will you continue to give us three new workouts weekly.
Or, will that stop. I am interested in what the one on one with you will be, how will that be different and how much will it cost. I do use you as my personal trainer.

I am sure that you would be faster if you were not so tired. I think you did a great job anyway. Keep rocking Tali! :)

Ahoj Petro, mrkni se na daily workouts, minuly tyden jsme zrovna meli 3 nove workouty na buns and fatloss – zadek a spalovani tuku

Hi Zuzana! So by now I just can say I am addicted to your web, it’s the only one I visit every single day. I’m doing your wourkouts (or trying to finish them) twice a week plus going to the gym, body pump classes (lifting weights with music) twice a week. Also I’m trying so hard to clean. But its just seem so hard to see some results, I cant seem to get ripped. Ive just subscribe to oxygen magazine to get more fat loss, nutrition and clean eating menus, which is the hardest for me. Body fat % is my biggest issue so I’ll love this week post.
Showing some love from Spain
SpanishGirl
P.S. You dont need any photoshop ;)

HI Stephenie,

I have experienced something like that in the past, and what happened was that I started to avoid these people almost unconsciously, because I didn’t feel comfortable around them. You can trick people with your words and face expressions, but not with your energy. We all communicate with each other on the energy level without even realizing it. Sometimes you can feel it when you look at someone that you don’t even know and you feel like you have just exchanged millions of informations with this person without actually talking to him.

Hi Zuzana,
It is sometimes easy for confident, strong-minded women to see ads and magazine photos for what they are, and to be critical of how realistic they are. The problem is that some girls and women are more easily convinced that what they are seeing truly is the ideal, and nothing has been modified. There is something about images in publications that hold more authority for us, and we tend to trust what we are seeing.
P.S. Thanks for the workouts!!

Ahoj,

díky moc, už si to tu procházím, máš toho tu opravdu hodně :-) Jak dlouho myslíš, že tak trvá vypracovat hýždě, když se cvičí 5x týdně, btw: jak dlouho už cvičíš? :-)

zuzana,i just had my coffee and im ready to workout!! as far as phtoshopped pictures goes i think anyone that is secure with themselves dont give it a second thought. and warning labels on magazines want be a good idea, that will just insult our intelligence. that will be like having a label on bodyrock tv saying WARNING! VERY HOT CHICK WORKING OUT.

Hi Z: Many people have seen this, but I really wanted to share this link

http://www.youtube.com/watch?v=iYhCn0jf46U

I think it’s wonderful that many people like the group visiting this blog and you are so aware of being healthy and looking their best in a good healthy way. This helps us develop our confidence to look and feel good. I also am someone who does not buy into ads and gimmicks and models who always look picture perfect in magazines. I know there is some exxageration there.

BUT, at one point or another I feel we all still fall victim to it in a small way. We cannot help but feel a small jab of insecurity when this stuff is CONSTANTLY in our faces. My boyfriend claiming the victoria secret models are some freaks of nature that are soooo perfect. I had to research online to find out that even THEY have so much makeup applied to their BUTTS alone to make them look that good.

Now this Heidi Montag girl…don’t get me started on her…I just absolutely hate hate, despise, loathe her!!
What kind of message is she sending to young adults?? Where is the message of diet and exercise and lead a healthy lifestyle with her 20-something year old metabolism, that she needed to lipo her perfect flat stomach!!

Ugh, we must pull through! I have confidence in myself and I will do it the right way. There is just sooo much CRAP out there, it makes it a challenge. That’s all I mean.

Hi Zuzana! I just recently discovered your website and I am in love! You are a great inspiration to me and you have such a beautiful body and amazing personality! I just wanted to thank you for today’s workout, it looks tough I can’t wait to try it =)

Just a recommendation for you:

http://eartheasy.com/live_simplify.htm

Have a lovely evening. :)

Photoshopped is pretty. I wish someone could photoshop me everyday. I’m so much hotter in my head. :)

I just want to take the time and say thank you for the exercise videos and posts that you take the time to put up. I teach martial arts for a living and am constantly looking for diverse warm up exercises for my classes and your website and videos are a gold mine for me!Thank you!

The photoshop thing, I had to laugh about the warning label on hot people! Imagine how funny it would be for every woman/man who had a great body had to wear a warning label on their butt/boobs/abs/etc. It would be hilarious! Anyway, keep the videos coming.

hey zuzana! i love this site and your workouts, it’s all so clear and simple – i can focus on working out and nothing else :) i have diet problems though, you say ladies should eat like ladies and i ate like my boyfriend a few years ago and had to work hard to get rid of the extra 10 kg i gained from that… so i do know what you mean. I’ve been in normal weight for two years now and i’m ready to loose more, i want to look like someone who likes working out because i do like it. But how much do a lady eat? like, how big is one portion? i especially find it hard to get enough protein in my meals, without it i get cravings like mad and no energy and so forth… do you have any good protein drinks to share? i have a few that i really like, but they’re like a whole meal. the diet is definitely my biggest struggle, since it’s hard to keep up with the much more intense workouts that i’ve started with, including yours :)
help?

Thanks for re-arranging the archives! They are now much easier to access and choose from.
I wish there was a way to save these on DVD so I can play on my TV while working out.

Hi Zuzana,
nausous
I found this website a few weeks ago and I absolutely love it! Your body is a great motivation for me. I am 5’3″ and currently 158 lbs. I have not been active for more than 4 years. My ideal weight is 120 lbs. I’ve been trying a lot of your workouts but some things I am just unable to do so I substitute your other exercises, or do more reps of what I can. I was just wondering, is it possible for me to achieve my ideal weight if I only do these types of exercises targeting abs and my upper and lower body, without any cardio? Or do these count as cardio? Will I reach my goal sooner if I walk on the treadmill for 30 mins a day? I am a beginner so I feel very nauseous and tired if I push too hard. Any advice?

ABout photoshop, I don’t know.. if media does it, it’s probably because a bunch of people likes it. As a person who has confidence in herself, I don’t mind it. I’m very well aware of photoshop. As a high school teacher, I talked about it with my 15 years old students and they know that everything that they see is photoshoped. They think it’s stupid but they don’t make a big deal out of it.
Everybody likes nice image. For exemple, every woman/man who goes to a formal event (like a wedding) likes to dress up, place their hairs, wear makeup and take picture. We all like to look well but I don’t think that most of people feel like they have to photoshop their pictures… If someone wants to lie about his apparence, their the ones who will have to deal with it… or not because people won’t recognize them ;)

Personally, I don’t really enjoy magazines. I don’t have physical role model. Celebrities doesn’t inspire me because they often do things unhealthy for how they looks and they have makeup artist, trainers and all that jazz. I prefer to look at real people around me and I’m probably a lucky person because I have so much friends who are beautifull. I have a friend who is a trainer and after giving birth to two kids, she still looks like a model… And she doesn’t have a makeup artist 24/7 for her.

I grew up in an environnement were it was not about your look, but your personnality and your intelligence. And trough those qualites, real beauty can shine.

* English is not my first language, sorry for the mistakes :)

Sisterworks, the workout is at the start of the video!

Dee

Hello Zuzana,
I love your comments about labels. I totally agree, that people always have something mean to say about those who are attractive, put some effort to look good, take care of their bodies. You are very beautiful and have a perfect body, but besides this you are extremely nice, but I bet you you don’t have many girlfriends, because they only see what they wanto to see, and their insecurities speak loud through gossips. I am 5’11, 129 lbs good shape attractive blond who has a wonderful husband but just a few, I would say 3 girlfriends, who are confident, the rest of women prefer to stay away and talk bad behind my back. Have you heard that people think if you are pretty you must be a bitch. You are my inspiration and thanks to you I want to work on myself even harder, just wish others would move their butts from couches and do something instead complaining all the time.
Love you abs work out.

Hi Guys! I think photo shopping your photos is okay because it makes them look good and if you like it; Own it. This was a wonderful intense workout. I wanted to know if you were always thin when you were younger? I hope you have a great day!

Thank you.

Hi Zuzana
I will have to wait until the weekend to do this workout, because I injured myself, but It’s just what I was looking for.
In regards to photoshoped magazines and altered movies.
I think the only danger is women and girls who take this stuff too seriously and develop eating and mental disorders.
trying to achieve such bodies.
It is true that fashion amd movies are a fantasy,or an illusion.

OK…first let me say thank you sooooo much. I just found out about you, and you are amazing. I just didi this ab workout today….and let me tell you this is the most intense work out ever. I was a little skeptical at first. I was like, I am not going to sweat that much, or feel anything. Man I was wrong. This was the most amazing workout ever. It took me a little while to do it, but i completed it. I am so hooked now. I am going to do all of your workouts. You are such an inspiration!!!

Hi Zuzana could you give me some advice please?
I’m 14 and I’m really into working out. I love it and I cannot go without it (besides my two rest days :]) I do one week of weight training focusing on different part of my body. Each body part has it’s own day and I also run on the treadmill for 30 minutes 3 times a week. The next week I do workouts on this site. My problem is I go to school for half the day and I don’t get to eat smaller protions and I don’t get to eat clean. So is that going to effect my results?

Hi Cindy,

you gave me laugh the way you were talking about you and your husband :) it’s very cute.

Hi Zuzana,
Quick question. I have a really hard time not tripping over my jump rope when I’m skipping and it really hinders my workout. If I pretend to use a jumprope and make the same movements is that just as effective as actually use a real jumprope? Thanks!

Do whatever workout you want at any day you want. Try to keep variety and take some days off. I usually do 2-3 days of workouts and then one day off.

- really glad for the ABs focus
-I think we as humans have a responsibility to (gasp) think. We know they photoshop everything. It isn’t real. Make sure your teens know this, and accept that it is just a fantasy. We need to look at things critically anyway, what are they trying to sell us, etc. Learn to question.
Thanks again for great workout/thoughts!

Wow, this was brutal. I thought I was doing pretty well until I hit round 6. I had to stop and catch my breath! I completed the 8 rounds in 28 minutes and 19 seconds. I’m sure I will improve on that. I forgot to wear my cycling gloves for the push ups (they have better padding on the palms than regular workout gloves) Needless to say, my palms are hurting!

Dee (Aussie in pain!)

OH MY GOD ZUZANA AWESOME REPLY!!! (to Stephenie)

What to say!!! What to say!!! :) :)
———————————————————

I think you gonna break your previous milk achievement if you post “jealousy” as the theme of the day (leaving thoughts, how to stand up/to be strong)…

(some people don’t accept our changes/progress for example body changes, some of them trying to remind us our past) why do people hate on other people and especially when there is no reason- you didn’t even know him/her, how do they affect us (fears/suffering/discouragement/ giving up dreams because of others/acceptance/behaviors… advices/solutions/feelings etc)…

Sooo sorry for my English… It is very difficult for me to write but I don’t give up don’t give up… wish to be understandable!!!

Love/Hug/Kisses
Marinaki :)
xxx

wow – this work out is great! and its not just for abs – it works your full body. this might be my new daily routine!
it also took me 30 minutes to complete :)

I have a couple of questions for you Zuzanna; 1) How long have you been working out 5 days a week for 30 minutes? and 2) How long did it take for you to get the results that you have?

I’ve been working out my entire life and I have a very slender body, but my stomach will not gain more definition and seems to have more fat than any other part of my body. You’re stomach is amazing! Is it truly the result of these very exercises that you do for thirty minutes everyday??

[...] original post here: Six Pack Abs and Love Handles – This Weeks Theme | Fitness Advice … Share and [...]

uhh. i think i put my foot in my mouth. my computer isn’t letting me see the video.. sooooo sorry.

Taky delší dobu koukám na tvé snažení a přes vánoce občas koukal jak hopskáš, říkal si, co ta holka blbne a cpal se při tom cukrovím (+7 kilo ;). Sport mám v krvi a přes léto tvrdě makám (jsem blázen do inline a plavání), na druhé straně stále déle v práci sedím u kompu a právě dokud není tady venku teplo, tak se Tvá cvičení velmi hodí (mám tu možnost udělat si nějakou sadu cvičení v pracovní době a dát si sprchu:). Jsi dříč, ať se ti daří, jesli to je ještě aktuální, nevím, ale tetování ne, nebo takové, které nebude na videích vidět, měj se.

WoW! Awesome work out! I did it in 25 min (approx) but was intense, really had to push my way through the last set, and definitely need a shower now. Thanks Zuzana

As far as the photoshoping thing goes you’d be hard pressed to find an image that has been published that isn’t photoshoped (even the bad ones) it’s just a fact of technology now. We really ought to be teaching girls, and guys for that matter at a young age that these ideals are not always realistically attainable.

Hi Zuzana!
I was just wondering how many times a week should I do this workout? Should I do it everyday or take a day in between to rest? I was also wondering what kind of supplement I should take instead of milk because I’m lactose intolerant. Do you have any recommendations for vitamins?
Thank you so much for posting your video’s! They are so helpful!
I think that most people know that pictures are photo shopped and that it probably isn’t necessary to say on every magazine cover. However, it would be interesting if they said what photos weren’t photo shopped.

Hey Zuzana!
You are great inspiration for me. I am going to gym 3-5 times a week, but my weakest point is sweets and I can’t say no to them. But yesterday I read your article that you gave up sweets for a month or so. Now it is my turn to start think correctly! Thank you!

And one more thing, maybe you could show also some excursuses for breast muscles? And is it possible to get more firmed breasts?

love abs workout! need more thanks again!

Hi Paula, Don’t worry, I feel exactly the same. I sometimes think I’ll never be happy with myself. I can’t seem to appreciate the progress I have made, because I only see how far I still have to go. I also beat myself up over my diet when I give into more treats. It can be a nightmare. But the one thing which has helped (which may seem vain) is keeping a photo progress record. When I look in the mirror everyday I will never see any change, but when I look back, I can say that overall I’m inproving.

I hope this helps, but I was glad that I’m not the only one who feels like this. Good luck

Cool! Thanks, Zuzana. This answers my questions.

In regards to the photoshopping, I think it’s a different issue. I don’t think it’s about seeing these images makes us think they are real and so forth. I think the problem is seeing so many of these photos everywhere. When we are bombarded with so many images of all these beautiful, thin, “perfect” women, it makes us think that all women are supposed to look like this, regardless if these images are photoshopped. Any one who doesn’t fit in this category is deemed “not as attractive” in society. It almost forces us to believe that the photoshopped image is perfection, and that is what we have to strive for.

Showing what real women look like, flaws and all, makes us see that beauty isn’t just about a flawless figure or face. Photoshopping them just enforces the thinking that we have to look “perfect” to be beautiful.

but i dont want big muscles.. i dont want big abs i just want small ones.. i just want to be skinny but with some muscle… i have trouble eating the right foods i dont know how much calories are in certain foods, and i get lost and confused by it all and tend to wonder! ..

the photoshop thing. i dont think it matters much its just a picture… we see movies and the actresses in that arnt usually photoshopped cos photoshopping them in everyscene would cost millions. it is possible to have a great body. a few of my close friends have the perfect body that i want. thats why i prefer to get inspiration from my friends because whats the point of comparing yourself to someone your never around. your better off comparing yourself to someone your around heaps gives you more inspiration for there body :D

Hey Zuzana!!
Just want to say your website is great inspiration to me.
I’am 21 from Toronto and just love trying out your different works outs and see the amazing results!
I love how honest you are and say it like it is!
I believe that photoshop is not per say bad it’s just how
one perceives it!!
Keep up the great job, can’t wait to see what u have tomorrow!

Hi Zuzana,

Love the new workout!

As to your question, pondering and point on beauty portrayed in the media via TV, film, etc. Firstly, most here have already touched on ‘beauty from within’ being more important. However, this is really a separate issue, inner confidence and being able to radiate inner compassion perceived as beauty is of course vitally important. But beauty portrayed in the media is tapping into a current western subjective view of ‘perfection’ to sell products. The intention simply to instill in young female (and reinforce in male minds) the perception of inadequacy and imperfection with ones own ‘not so perfect’ body. A person then perceives a desire to alter themselves. This is intentional, effective and persuasive and young girls who are totally unaware of the fakery are exceptionally influenced. Thereby sucking them into spending disposable income to support a billion dollar beauty, fitness and cosmetic surgery industry, all of which walk hand in glove together.

It is one thing to be able to, as an adult, understand this rationally. It is another thing altogether for a girl of 10 to understand what she is being conditioned into.

Best
Samantha

Perfection is an illusion. I think photoshop would fun to see how the perfect “you” would look like.

Fantastic workout today. You’re wearing a cute outfit.

Zuzanna, if you want a good laugh, copy and paste the link, its hilarious!!

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

Zuzana,

I ordered the Gymboss from Amazon which should arrived tomorrow, I couldn’t find it in my local gym shops here in London so thanks so much for the recommendation, hopefully a useful bit of kit!

Best
Samantha

20 minutes!!! had to stop halfway to help my husband with proper squats movement and the T-Push ups.

Fun workout, but I swear that after a while, I was very happy each time a round was over.

Tomorrow I am using one of your old workouts early in the morning. We are traveling to Houston where we are staying for two days (enough time to check out Lululemon) before we head back to The Netherlands. Brrrrrrr

I think all hot and beautiful people should have a disclaimer. So should ugly people, and mediocre people too. In fact if we all had disclaimers about how we looked and what it took to get that way, maybe more people would be happy with themselves.

I think people need to be responsible for themselves there are so many negative beliefs, thoughts and actions e.g. if people get fat and lazy – blame food manufacturers and the tv(so many programmes to watch lol)/computers/game consoles, kids these days are unruly and rude so we blame teachers or their friends or the government for not doing enough, people have affairs so we automatically blame the other person, children become obsessed with image or start smoking/drinking so we blame celebrities…..yes all these may have an influence of some sort on our lifestyles these days but when are we going to sit back and decide for ourselves what is good and what is bad. Enough is enough we are all responsible for our actions and how we choose to live our lives. Only I can choose what i eat, what and how much i watch, what i wear and im wise enough to know that these people in magazines or films do not look like that 24/7 and when i buy magazines or go to the cinema to watch a film i expect people to look damn good thats what im paying for. Friends complain that they are getting fat but as soon as i mention exercise and diet the first and only excuse they give is that they dont have time or money which is utter rubbish. Another thing that annoys me is societys view that it is offensive to call someone fat but think that its totally ok to ridicule and shame people who are thin aaargh it makes me mad………….great workout by the way x

Dear Zuzana,

I just discovered your blog last week and it’s such a great help for me, you can’t imagine!
When I was lookin for an exercise on youtube I ran into a vid of you and was curious to find out more, because you are such a perfect body babe!
But I soon felt all the energy you put in this, with all the great workouts and good advice… even on nutrition, it’s amazing!
I want to tell you so much more why I’m so happy to have found this site, but I will focus on the topic now.

When I was a child, I read a lot of marvel comic books. Because it was drawn, i knew all the perfect muscled bodies in it were not real. However… not only these books were a great distraction, but i wanted to be as strong as those superheroes… making me start martial arts real early.
The heroes became real people, rolmodels like Bruce Lee, Cassius Clay and many others. These real people were more terrifying than the fantasy drawings. Real or not didn’t matter, in my fantasy they even fought eachother!
I stopped working out when i began to work too hard, getting kids, blaming it on too little time…
My friends though were very athletic and sometimes i began to be jealeous of all the attention they got, scared of not being accepted and insecure about my whole being. Guess i would have cursed all the magazines, comics and movies at that time!
Like you say, it’s your own inner thoughts that give meaning to everyting.
Last year i had to do some workouts with firemen, police, army etc and i realised my (the human) body could re-adjust very quickly. So i got all my courage together and started to work out again.

When i watch a movie now, like X-men for example, it’s very entertaining and while others complain about what’s fake or not, i wonder what training Hugh Jackman went trough before the shoot… i could be as ripped if i persist in training, no? yes! People like you are an example for all of us!

So i think great pics, photoshopped or not, should remain great pics and good lookin people shouldn’t be wearing any warning signs in real life either.
People who feel insecure when they see a great body, real or not, should come to your blog more often and get in shape!
Politicians though, should wear hats with big flashing warning signs, saying “Warning, i’m bullshitting you!” on it for example. ;)

Hey Zuzana, thanks for all the energy you’re giving us!
My girlfriend is getting a little insecure, while i’m watching your workouts, but also greatful for the results!

Hi Zuzana!

Fun blog discussion…I absolutely agree with what you said about coming from inside of us. I love my mom but due to several early years of bad relationships, trust issues, and cheating…to this day she is so hung up on my father seeing another attractive woman that he can’t go anywhere alone and she can’t relax at a beach or any other place gorgeous women might be seen. I find this to be a perfect example . My dad loves her but she can’t get past her own insecurities and pain to get that. I think it would be great if more women could retrain their way of thinking and feeling about themselves first, and then others too. I love to see attractive people, men and women, and discover how they stay looking so young, alive, healthy, and fit. I use them as inspirations for my outward appearance and yet I use so many others as inspirations for my inner self. Good post!

Hi Zuzana,

I think your video was a wonderful idea! Photoshop is so fake and I’m not saying I’m completely against it. I just think the editors over-do it. It’s perfectly fine to remove some facial flaws and make a person lighter/tanner or take away hairs flying in the wrong direction, but when they go nuts and stick a person’s head on a perfect but fake body, it isn’t right. Everything that you said I totally agree with! I will be paying special attention to the next videos. These videos target all my problem areas! Thanks so much for inspiring me. You truly are a beautiful person inside and out :)

Best,
Brianna

Thanks for this workout.
I did only 6 rounds, and next time will do 8 rounds, cause there is no excuse for me to do only 6.
I just read in the comments, a woman with her children on her side, managed to do the whole workout although she was about to stop near the end, so i’m quite angry with myself.
Anyway, thanks again, for the workout, the pictures, the ideas, etc…

thank u for abs week!
I finished this workout in 28 : 51. It was killer.
For photoshop, magazines shouldn’t have to put warnings up ahah that is crazy. The only time when photoshopping is totally wrong is when a company is trying to sell you that body, like diet pills or whatever. Saying “If u take these u will look like this” is messed up when the results are fake. But anyway we know u r not photoshopped:) hahaha

Zuzana,

Love the work outs, I lucked up onto your site on youtube.com and have started using your workouts to supplement my Capoeira (A Brazilian Martial Art) training. keep putting out those great workouts and I will keep trying them.

In terms of Photoshop, I don’t think it’s a big deal. These advertisers/marketing people are trying to sell a fantasy. They want to sell you on the idea of how wonderful their products are and how flawless the people using them are as well. I think if we approach this the perspective that it’s a fantasy, that no one will ever look like these models, but it’s nice to look at them, then people will be ok. However, the problem comes in when we want to believe that these models really look their Photoshop pictures.

Personally, I think adding labels to these pictures is a complete insult to people’s intelligence. It’s like putting “WIPE HERE!!” on a piece of toilet paper. You have to be smarter than that.

Hi Zuzana and Frederick. Let me say that I`m really into this new way of theme weeks, it`s practical and easy to follow. Also let me ask you, do you know what are the Plyometrics exercises? A friend of mine talk me about it but I don`t really get the main idea. Are more or equally effective than bodyweight exercise routine? Thanks :)

Hi Zuzana! I love your site! And I’ve been trying to incorporate many of your exercises into my routines. I was wondering about music..what inspires you and gets you moving? I saw you posted a video of a Timbaland song. Love that song. Just looking for some new workout tunes to add to my Ipod. Thanks! :)

This was an awesome workout! My time was about 34 minutes, but because I added in an extra 2.5 rounds of jump roping, because unfortunately I wasn’t very good with my diet today :(

Although I think photoshopping pictures in magazines could potentially send younger girls the wrong message concerning what society expects them to look like, I do still derive a lot of my own inspiration from these photos, whether or not they are real bodies, and I think that, in some cases, these images of near-perfect figures might help to motivate an unhealthy person to improve their own body and, thus, their life.

Zuzana: I was wondering what your thoughts are on body cleanses and detoxes (whether it be a homemade concoction of water, lemon and cayenne pepper, or a store-bought month-long system). I’ve been thinking of trying something to kick-start my metabolism, but wanted to hear others’ opinions on the topic before I take the plunge.

-Danielle

Hi Zuzana,
I have been following your site for a couple months and I absolutely love it! I tell everyone about it. Your advice is clear cut and useful and while I am able to consistently do the workouts, I struggle most with being consistent with small portions throughout the day. I just really like eating, so it is difficult. I am in good shape but feel like my portion size is what is preventing me from taking it to the next level. I eat good, clean foods but I think I eat a bit too much. Do you have any tips on ways that you are able to keep your eating on track?

By the way, this workout was great. What was your time? It took me 25 minutes and 30 seconds.

zuzana,
well i think tht when u photoshop a picture of yourself or of models is ok,but it is very misleading. but if u think about it and how akward people feel getting their picture taken versus being in person with them and them being more relaxed is why some pple do get themselves photoshopped.
i mean, when ur in person with someone and are having a good time with them, you don’t notice how they look as much as how much fun you are having with them and their personality tht makes u attracted to them as a friend. but seeing an inspiring body (A.K.A.YOU!),looking at your videos just reminds me about my goal of becoming in shape.
like i know that i am skinnier than others, but i would rather have a healthy body and live long and happily instead of putting fried or processed junk in my mouth and sit on my ass all day.
and i have a simple veiw on this; if u are trying to sell something or are a romodel for someone to treat their body right and get in better shape than you shouldn’t photoshop your picture,so people know that their goal isn’t unrealistic and fake.otherwise it’s ok if it might make u feel more confident about ur own pictures,or how some people just look at them for entertainment:)
but if u do photoshop ur workout videos and pictures could u just show how u really look in the next workout?
thanks a lot for the workout and i hope that u read my comment :)

hey zuzana! it’s great to see you adressing some of the issues that our society are faced with when it comes to body image and working out. i really enjoy listening to your opinions :) i think that girls who are naturally beautiful shouldn’t be classified as a “bad” influence because they can’t help being pretty. its just the way they are. same goes for naturally thin girls. as long as they portray a healthy lifestyle such as eating good and working out then theres nothing wrong with them :) however i think they should accept size 10-12 in modelling because there are definitely some beautiful girls out there who have extra curves :) i completed this workout in 34 mins and 34 secs! i know its horrible i know i could’ve done better. it was a great workout though :)

I have seen your videos and you are such a marvelous athlete with a warm heart. I luv your deltoids definition. I am a male and 57 years old. I love your variations of your exercises. Some of the exercises I have to stay away from for example the jumping lunges, it will affect my knees. What would you recommend for exercises to rid the love handles and get the definition in my deltoids. I’m in average shape but after watching your videos I want to do more. Thanks for the inspiration and keep up the great work. AAA+

Hello Zuzana, I was watching your previous video, you were addressing someone I guess about a comment. I just wanted to tell you that you are an inspiration for a lot of women, you and your husband are helping a lot of us out. Don’t waste your breath on commenting on pure jealously, because thats all it is. Your body is a reflection of love for yourself,discipline and hard work. Thats what I see. I challenge anyone who has comments to actually do just one of your workouts, when your done you will know that it is not a walk in the park and is extremely challenging. Just keeping doing you and know that you are reaching a lot of people. Every time you hear a rude comment let that be your inspiration to buy another cute outfit and while your at it can you let me know were you get the cute sports bras so I can show some of my cleavage! Thanks !

yeah they both should be taxed ;) just leave the healthy stuff out of the inflammation problems and we’ll all be good,lol!

Wow this was a great workout, cant wait for the next.

thank you soo much!
ive been trying to find a good
workout program for yearss! !
and im 15 & im starting this & gonna
keep going! you really changed my life for tha
bestt, i feel more comfterbale with myself!
thank you soo much, (:

[...] the original post: Six Pack Abs and Love Handles – This Weeks Theme | Fitness Advice … Share and [...]

Hi Zuzana!
You’re cruel! For me this workout was the hardest on the arms not abs. My time is always close to yours, but today I was badly beaten by 5 minutes. I used dumbbells though, but still. :(

Something not related:
Here is a funny challenge for you guys:
Place a small, light object (like a cloth, matchbox, etc) on the floor and try to pick it up using your lips. The rules are simple: ONLY your SOLES can touch the ground, no knees, no hands, elbows or anything!
I can do it, so don’t give up if you fail your first try. :)

Hi Zuzana,

I finished this workout in 22:40… Wow! I hope you keep posting these kick ass workouts cause I don’t know what I’d do without you Z!

Thanks again,
Audra

Sorry, I just saw your time posted so disregard that question.

Question for Zuzana.
Hi Zuzana, I really enjoy your website I have been using it for a year now. I was wondering if you could share your views on this topic….
is it possible to lose body fat without losing a cup size in your chest area. I’m 105 lbs with 28% body fat(mainly stored in belly) I’m working with a trainer to bring down my body fat to 18% but I’ve been told that I will lose some volume to my breasts. How can I prevent this from happening?….

Hi guys!
I love the recent discussions that youve been adding to your workouts. Im so happy that I discovered your web site, you are continually inspiring me!

Hey! Just finished this workout and boy did I sweat! Thoroughly enjoyed myself and no longer have the guilts for not making it to the gym today. Thanks Zuzana! Glad I stumbled upon you and your site… ♥♥♥

P.s. As for photoshop, I think it is really amazing artistically what can be done with the program. I like to see the before and after pictures, I find the alterations it interesting rather then threatening.

how do you set the timer and to what?

Loved this workout,also! I did it fast but not for speed. (understand?) It took me 40 minutes,making sure I did the Santana Pushups and Plank Knee Ups correctly. The first 5 rounds of Santana Pushups I did as instructed and the remaining 3 rounds modified on my knees and extending the legs on the arm raise. I was dripping sweat!! Thanks for another OUTSTANDING workout,Zuzana! My arms are feeling it!

I think it’s common knowledge that people don’t really look like they do in the magazines and nobody is perfect. If you don’t feel good about yourself you will find negativity in everything to try to fill the emptiness you feel inside. Weather it is photoshopped images or a beautiful woman walking by, anything that you feel you can never have or be will only intensify your low self-esteem. You hit a great point Zuzana! Beauty comes from within. I knew this beautiful woman, but because she was so ugly inside it took away from her outer beauty. It is the same concept with men. A guy can be totally hot only to find that he is an A-hole, and then you look at him in a different light. If you have a great outlook on your life and love yourself, you won’t (shouldn’t) be bothered by photoshopped images. “Keep away from those who try to belittle your ambitions. Small people always do that, but the really great make you feel that you too, can become great” Mark Twain

This is going to be my favorite workout week ever because it involves abs and love handles! Those are my toughest spots to slim down.
By the way, I really like your track pants, they look comfortable.
My opinion about photoshop is that I have a love/hate relationship with it. Like yourself, I also enjoy looking at beautiful pictures of flawless women and men because it’s a little bit like being in a fantasy land where everyone is perfect and it is very entertaining.
But then there are other times where the media can go overboard with the photoshopping and then I can just get so sick of it, like when they photoshop the celebrities on the covers of magazines to make them look thiner or when I look at certain fitness magazines like “Self”,who on almost all their photos are photoshopped and it pisses me off because they are supposed to promote a healthy lifestyle but if they are photoshopping the girls to make them thiner or tanner or smoother it makes you loose faith in the editors of these magazines because its all fake, or at least it seems that way.
Even when it comes to shopping for bikinis online, I want to see a girl, who actually weighs more than the bikini itself, modeling it so I may know what it might look like on me.
I also want to add that I am a pretty girl with a very nice body, according to my boyfriend :) so I don’t really have any reason to be jelouse of anybody. I just think that the media uses photoshop a little too much for things that don’t really need to be photoshopped.
Oh and as far as labeling if the pictures have been photoshopped or not, is not necessary. If you really want to know if a picture has been photoshopped just call the company and ask, they are obligated to tell you, especially if they are advertising something but to have it labeled is just for people who are insecure about themselves and need to have someone always telling them that nobody is perfect, that the skinny girl with long hair and big boobs and perfect skin is not perfect at all, they need someone to tell them that.
You should always know that in your heart and in your mind everyone is fighting their own battles and that no one person is perfect… and if someone does think that they are better then someone else then they have already shown you their flaw. It’s one thing to be content with yourself but quite another to be conceited.

Hi Zuzana and thanks for your great workouts, I love them.

Photoshoping pictures is wrong in my opinion because it always produces a perfect image, and what I am more concerned with is the lesson that young girls are learning from these perfect pictures. On some level, these things are programming us to believe in this perfection, because like all good advertising – it works on a subconscious level. I also think that the most important thing to a person is self love and acceptance but when we are bombarded with loads of “perfect” looking celebrities who’s love handles were erased with a photoshop tool, as young women (and i’m talking as young as early teens), we sometimes put too much focus on how we look, instead of finding out who we are and building self esteem.
We can’t help but believe that such perfection exists and we should be striving to get to that point of perfection.

I’m not against it because it makes me feel insecure about my own imperfections. I’m against it because the industry seems to go out of their way to produce pretty and perfect images, while giving so little attention to real values, and that could be misleading to a girl who is just learning about who she is…

Aundrea,

You go girl! You sound like your doing fantastic and you are getting started so early! I think that you are really smart to be thinking about the food you’re eating. I have found with my personal training clients that their diet is the number one issue holding them back.

Your metabolism is incredible right now but in about five years it just naturally will start to slow and food will have an immediate and noticeable effect on your body (be it good or bad).

I have had to go through the same issues your talking about; being on school campuses with limited options.
But I always try to search for the salad bar or simple, clean, alternative foods. I know that most middle and high schools are just so limited as to healthy food, this is a big problem for all of us! (Don’t worry, it gets better in college!)

One option would be to pack a lunch for yourself. You could even pack five lunches Sunday and have them ready all week. You are getting in so much exercise you probably should eat good amounts of protein and complex carbs (like veggies). Fish is a great (except for the mercury–but there was a study in Japan which shows that drinking green tea while you eat fish creates a chemical bond between the tea and the mercury and your body can’t take in 95% of the mercury! Pretty good news for fish lovers!)Fish (salmon especially) is just about the best protein out there and so good for many other reasons.

I want to send you so much respect and congratulations at being such a rad young woman!

I would also suggest switching your snacks around-make replacements (for ex: replace chips and fries with raw almonds or organic grapes. Replacing any candy-machine food with a fruit or vegetable will do wonders for your health!)

Again, mad props!
Keep it up and email me if you want to! I am curious how you progress.

Jade :)

Hi SS.
I couldn’t help but read your comment about Heidi Montag and how you hate and despise her.
Part of me totally agrees with you but the other part of me actually feels sorry for the girl.
When I look at Heidi, I don’t see a beautiful, strong woman, I see a lost little girl. She is no role model that I would ever want to look up to or even have my children (if I had any) look up to.
When I listen to her talk, it is hard for me to listen to her because she doesn’t make sense when she is trying to explain herself and I think she embarrases herself… it’s really sad.
But for some odd reason, most people seem to like her and she is making money off of being completely clueless and out of touch with reality. Only in America.

Good one! usually I can keep up with you but jump rope is my weakness. Jumping on the carpet doesn’t help…
And about photoshop…. it’s just “evolution”. We always want to look our best , we wear clothes which makes us look better, use hair-color what we think that suits us best.
fake eyelashes , wigs , make-up…and we are doing that from beginning of times . Birds fluff their feathers to look bigger and better for their mate…. This is just new technology and as one of your reader wrote earlier , we all would not mind to have some “photoshopping” done ( and it’s painless:)
I understand parents view, but that’s parent job to teach kids about these things.
Thanks guys!

hi zuzanna
i new i found your website a few days ago
and i did the buns and fat workout which was awesome
tho i only did half of this one
but i was sweating so much
thank you sooo much for posting all these great workouts
and personally i dont care if people photoshop their images
but i like them better when theyre not cuz theyre more real

Great workout! I can’t wait to do it tomorow! It’s funny about the photoshop, that it makes people so mad. We love to look at things that are pleasing to the eye. Beautiful bodies sell, and if the models dont have them the make them. I wouldn’t want to look at a bunch of cellutlite and fat.

is anyone else having trouble getting the video to work or is it just me?

Hi Zuzana
I’ve been doing your workouts for a while now and love them thanks for everything you provide on this site!
Great work out. I did it in 24min 13sec but I had bad form doing the push ups. I’ve been trying to work on doing them properly but can’t seem to find the strength. Would it be better for me to do knee push ups with good form and range of motion or persevere with the proper ones?
As for the photoshop discussion Alexandra makes a good comment we all know that the photos are photoshopped and I don’t mind at all I love a good fashion mag but any add actually claiming false results is definitely wrong!
Sarah in Australia

HI, Zuzana

I was wondering how many days a week can i work on my abs? can i do it every day or do i have to rest in between the days? please let me know at kayla_glore@yahoo.com
thanks

P.S. you have really inspired me to turn my life around and get back in shape

lol I loved the Im guna go to sleep part haha made me laugh

I love photoshop! I learned to use it and photoshopped my face on my favorite fitness celebrity’s body to put on my dream vision board. It is working to help me visualize. With all of the high definition cameras out there now, thank God for photoshop!!

aww Zuzana….you’re so funny….love ur comment in the end…lol

hi Zuzana, about the photoshop,and about what you said to put a lable on a good looking people. it is not the same at all. if you work hard to take car of yourself it is one thing, but to totaly change the way a women look like it is not okay. the change the facial features they make their neck look longer. its becoming like computer animation. you go today to shopes and all the clothing are so small, and even if you are a good looking women but not so small or skiny thay make you feel fat. and i know it is what you feel inside but its effecting everyone. small girls dream to look like that they do not eat develop eating disorders.
only 2% of people look like moddels (THAT I THINK THEY ARE just looking like a stick), Zuzana i told you last night i have a lot to say, and i can tell you that years ago i almost killed my self because i wanted to be
thin, slim, skinny ; low-fat
girls/women.
i did not eat and if i did i made myself vomite, i over exersice 4 -5 houres a day!!! i said or i will be skinny or better die!!!!!!!
and looking at this pictures do not help, the girls or women that are looking at this “perfect” pictures believe that this is they way they look.
it took me years and year of psychiatric treatment to love my self. if a women is 178 cm and 48 kilo or 50 and people are worshipping taht, this is sad. so not only they look like that we photoshop them !!!! come on!!!
taknig care of yourself doing sport eating right, fixing your hair, puting makeup it is one thing and its important, but photoshop like they do today, its just worng.
Thanks
Tali

Query-did I miss the last exercise in your video-the plank knee tucks? I thought we went from the exercise skipping into a chat. Sorry but was looking forward to the workout in the video and whilst I am sorry to say I look forward to the workouts more than the messages, I was hoping to see the full workout rather than a cutoff to a discussion. Just some feedback and sorry if I missed it somewhere???? hope you will respond to tell me what and where I missed it?? many thanks as I love your workouts.
V

Zuzana,okay do not laugh but so since im working out with you for few months now, i have this song stuck in my head every day almost.and i know this is a song for you husband to sing to you but im giving you the link so will not be the only one singing it in her head all day:-)

you both have a wondefrul weekend.
http://www.youtube.com/watch?v=rfuO1KMTosM&feature=related

I enjoy all your videos with my parnters here at work during long shifts and gives us ideas on what we can to during down time. It also motivates us to do more every day to better our selves. Myself and others wanted to know if videos and or posters are available to purchase or other wise of Zuzana?

l love you both, you make my day sometimes your so funny what a great way to start my day by switching on to you guys by the time i had watched your video i forgot all about my exercises thankyou. photoshop, i think it gives me more drive to look after my self and want to look good i want to look photoshoped.

Hi Zuzana!

You are right – energy is much more palpable than facial expressions or words. And simply avoiding people with negative energy is so much easier than feigning, faking, and wondering if it’s just you that has the problem. As I have gotten older, if I have to interact with them for whatever reason, it has gotten easier to stay neutral and more composed (for lack of a better term) and to not them let me skip a beat (they really don’t like that). Simply put, they don’t pay for my bigger jeans, I do, therefore, I eat salad and they don’t ;)

Here’s to trying not to wear that chocolate cake!

Stephenie

Hi Zuzana! Also would like to say a few words about Photoshop … Of course I like most are not very comfortable with Artificial Beauty … What is the documentary film which tells about the negative effect on adolescents photoshop and not only develop the disease of anorexia, suicide and other stuff … But I think that Photoshop is the only way for the stars of world scale to be always at the height .. It should be the way it is .. So I like more not used the services of photoshop … but I certainly wanted to make a couple of glamorous photographs purely for myself, though I think that Photoshop is to me and nothing. I think that fotoshoperam have a try to change Zuzana))) You have a very beautiful body .. I guess fotoshopery take your body for photoshop other people)))) joke …. Always with you!!

Hello,
the video is not working for me here, just thought id see if anyone else is having a problem?

love you girl!!
thank you for all that hard work… thank you for all the motivation
you give so many of us!!

Whew! 26:55! This was definitely one of the harder ones for me!

Zuzana, you sell your pants, shirts ….. I have a question: is not gonna do you sell tops?? Chest in them looks very sexy … Yes, and probably they are very convenient and comfortable for training …

Hey Zuzana
Do you have an alternative for jumping rope? My space is not so high
Thanks for your help;-)

Hello everyone !
I found this website 2 weeks ago and I´m completely amazed ! Zuzana, you became my inspiration and that two weeks I am working out according to you 5-6 times a week and I can already see the difference on my body! Thats great. I have some question – what type of diet do you have ?(question for everybody here) Do you think that it is necessary to have only a strict diet if my goal is to loose fat and gain muscles ? I dont know, but all my life I was quite slim or even skinny even if I eat a lot of sweets, chocolate and so…I think that my metabolism is quite fast, so maybe because of that I dont need to be so tough on me with my diet. A ted v mem rodnem jazyce:-) Budu moc rada, kdyz mi napises, jak se stravujes behem tydne (urcite by to zajimalo i ostatni lidi tady).Problemy s vahou jsem nikdy nemela, rakze v podstate muzu jist cokoliv a nepribiram, snazim se jist pravidelne behem dne a casto. Mam dost fyzicke aktivity behem dnes, tak mozna diky tomu si udrzuju stabilni vahu, i kdyz ne vzdy jim zrovna zdrave. Pred dvema lety jsem na pul roku prestala jist maso a strasne jsem zacala hubnout, takze i kdyz jsem jedla porad a hlavne sladkosti, byla jsem vylozene hubena. Tak me celkem zajima, jakym zpusobem se mam stravovat, abych se zbavila trochy tuku a nabrala vice svalove hmoty. Diky za tvuj cas a pokracuj v tehle skvelych cvicenich:-)Je to fakt inspirujici
All the best, Anna

nice routine! took me 31 minutes but I added 10 pushups to the final 3 sets..

One other comment; the video shooting and editing is really really well done — good lighting, angles, etc…thanks!

Zatim vsechno :-)

Hi Zuzana,
I was just wondering, i love your workouts but i also love working out with weights! do you think it would be over training to workout with weights mon, weds and friday and do your workouts on the days inbetween with sunday as rest?

haha:)

thanks for the great tips… coffee before bed….. mmmmmm.
Yes i’m sure if EVERYONE were their self (no make up or plastic body parts) walkin down the street we might get some scary people.
But yes i think people shouldnt be fake. But then again its the persons choice whether to make themselves plastic and fantastic. Or natural and sexy. (id rather be natural and sexy ;) )
I think there should be no photo shop if your scarred of being seen naturaly and all you need to do is shape up, then get pumped and motivated.
Thanks again Zuzana :)

Dear Zuzanna,
Just done your workout and I feel great, thanks.
About the photoshop, I also like to look at all those perfect photos and get inspired. But on the other side I think they are pushing the beauty standarts too high up, even the real stars can not match it without plastic surgery and heavy make-up and photoshop.I think it would be less stressful especially on the teenage girls (now they feel they have to look like not even Jessica Alba but her photoshoped version) if the natural was more embraced and impossible standarts were not so much dictated.
By the way, there are a lot of exercises for hips, abs and etc. Anything to make the breasts firmer? I searched there are no videos specialized on that area. And a lot of mums need ıt after breastfeeding..
Yes I know breasts do not have muscles, but surely there must be some exercises to make them look better..
Thanks again:))))
Lots of love,
Yasemin

We have never shown a whole workout, or all of the reps in an exercise. Our workouts are always cut down for time, sorry to bother you with my blaboling :)

WOW !!! I finished 3 reps, I couldn’t continue, I want your abb’s ;) thank you soo much.

I also think guys need to know that these girls are not like that, guys beleive that !! my husband is a computer artist, but a wile ago I realased he thout theses girls acctuely look like that !!

I also agree with you, ;) thank you

Hey Zuzana,
I completely agree with you about Photoshopped images. Who wants magazines and ads full of ugly people? ;-) If you’re confident you can find those pictures really pretty without feeling threatened.
However, I think everybody should be educated about it – unfortunately I know teenage girls that ended up in hospital because of anorexia. Of course that’s due to reasons bigger than Photoshop, but it does play it’s part in our perception of what’s pretty. I’m fairly sure there weren’t an awful lot of anorexic people back in the day when curvy girls were idealised in paintings/pictures.
Especially when you’re a teenager and insecure by nature you’re very suggestible to those things.
One of my favourite vids because it’s quick and says a lot without using many words is a Dove Campaign:
http://www.youtube.com/watch?v=pcFlxSlOKNI

hey LI,
I do jump with my legs spread apart, and my arms opened up

and then I lower my arms and close my legs.

I keep repeating this as much as Suzanna said,,

what do you think Suzanna ??!!

is it OK to do that ?

another thing, I am 20 and I wight ( 51kg – 112lbs), I am (161cm, 5.3 feet) I am trying to lose my body fat, also to lose wight my goal is (45 kg-100 lbs),

if I did these intense workouts for (1/2 – 1 hour ) 6 times a week, and I followed the row food diet and I eat 6 times a day, with plenty of water- no salt- no sweet,

will I be able to reach my goal ? and how fast ? can I do that in 3 months or less ? !!

Thank you so much for your workouts. When you watch them, well speaking for myself, I think, “that shouldnt be too hard!” then I realise how unfit I am. I have started with your Summer 6 week program, I think it is called as I have not trained in a while and it is brilliant that I dont have to spend an hour on exercise at a time … love it and will eventually work my way up to you recent ones. Thank you so much, you are a breath of fresh air :-)

its working !! I don’t have any problems .

We just tried that challenge laughed our heads off! :) It’s not possible, how can you do that?

Susana pleas answer her Q !! for both of us ;) thanks

yes that’s called jumping jacks, and you can do that instead of using a jump rope for now.

I’ve been coming to your website for a while on and off. Could you first tell me what do you use email address information for? ie any commercial use There is no privacy notice about it.

Do you want to know the truth? Most people are educated to live in an imaginary world. If you want to know the truth about how this planet is run, it can be quite frightening and confusing. I’ve done about 2-3 years research on it, so you can’t just get to know how we are manipulated in a day!

Anyway, concerning media manipulation you should watch this series:

A Century Of Self

http://video.google.com/videoplay?docid=8953172273825999151#

The media is owned by a few people and controlled worldwide. They have no interest in putting anything in it that would make you anymore educated.

I’ll prove it to you how uneducated you are with this question:

What is money and how does it work and where does it come from?

The education system is geared so that you have no idea what the answer is. Your life is based around it.

Hi G,
We don’t use the email address info for anything. It was just part of our blogging software that allows people to post comments here. Thank you for the link to the documentary – I am going to watch it – although it does come across as a bit of a downer :)

Hey Sarah, a fellow Aussie here. It takes a while to get the pushups right. I started by practising every day, just one or two to start and increasing till I could do multiples. Imagine my disappointment when I broke some ribs a few months ago and had to start again from scratch!

My next challenge is to practice pull ups and chin ups but I have nothing I can practice on!

Dee (Aussies, we love our BBQ in winter too!)

Hi Frederick,

sorry, I forgot to say how good the site is and how Z’s excercises have inspired me to push further. It’s like having a friend to help. I can’t do them all, so I find where I’m weak and work on it.

Unfortunately, finding out facts can be daunting as I’ve warned. It can also be liberating. Eg finding that most fitness products are a waste of time and bodyweight excercises are far better!

Ahoj Zuzko,
měl bych otázku ohledně posilování břicha, jak dlouho bych neměl před posilováním jíst?
Díky, Ríša

Just a quick question:
I’m 164cm/46kg and somehow reluctant to believe I’ve got a high body fat, not to mention I’m never very selective when it comes to diet, I could basically eat almost everything without gaining weight. – That’s prolly due to a good metabolism, I guess…

So, shall I only focus on the exercises (abs, cardio), or diet is inevitable after all?

P.S – Sweet blog & exercises, keep up the good work ;)

Greetz,
Nika

Loving your pants :) is there a model name or number ??? I want those pants :))))

Holy crap!

I got 24 min 34 sec
High knees instead of jump rope (doesn’t fit under my ceiling fan, lol)
Also I had to go to my knees on the santana pushups in round 5.
This should be called the Cardiac Arrest workout, haha.
It beat the crap outta me…just what I was looking for lol Thanks!

hi zuzanne,
I’m from switzerland and want 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 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

The workout is great! Btw I have got the exact same skipping rope at home and I eat the same poridge – the oats I can see at the background. :)))

Natalia,

Unfortunately, you can not pick and choose where body fat will be gained or lost. It is a function of your genes. There is no spot reduction. This is why most skinny women that want to have larger breasts need to get a breast augmentation to achieve that look.
Like you, my body fat reduced in High School as I began working out very hard and running a lot. I have learned, however, to enjoy my smaller breasts for what they are. There are some beautiful celebrities with smaller breasts that have found great ways to show off their figure.
Maybe you will find a way too rock your new (smaller) body. :)

Zuzana,

I love your personality, you are so cute and likeable :) Haha, you really made me laugh at the end especially with the “Visit my blog or I will photoshop you!!” LOL!!!

Well, it is impossible to lose body fat without losing some fat over the breast region.

The alternative is breast implants that many of these trainers have gone for themselves and it is pretty obvious.
If u were to observe closely, u will notice that these implants do not move like real breasts do and by the time u have abs like those, most often then not, your breast size would have hit cup A.
It is actually not a bad idea to go for implants if u do not have reservations about them.
They can enhance your image and can be very satisfying.
Go see a doc after you have lost weight!
Good luck.

Hi Zuzana, i’m a fan of you and your website. I tried to do the workouts you’ve publish, but i can’t seem to be doing it regularly.
I do shift duty, and that’s the strongest reason for my failure,i guess. This is my work schedule 7am-2pm or 2-9pm or 9pm-7am.
I’d really appreciate your guidance in managing my time so i can squeeze in 1 session of workout a day according to the working schedule given – i’m getting helplessly fatter day by day.
One question; what kind of shoe do i need to wear when doing workout? Can you suggest a brand or two?
I really look forward for your reply.
Thank you, and God bless u.

Hehe, it is funny, right? :) One way to do it is from squat, you arch your back and push your butt back to keep balance.I also need to hold my ancles with my hands. Another way is from semi-split: you place your feet wide enough to get close to the ground and then bend down.
But I just talked to the friend who told me this challenge, and he said, the real challenge is to do it with your hands behind your back. That way I can only do it from split.

Hi F&Z,

25:08, Nice workout! I miss the everyday (almost) new workouts. People have been “photoshopping” ads since ads were invented. If you stop and look at the photo to see if it is “shopped” or not they did thier job, you stopped and looked. You guys do the same thing with your titles “sexy monkey” “sexy abs” combined with beautiful shot of Z’s butt or cleavage, people surfing stop and look, same idea.

Zuzana,

I couldn’t agree with you more on the photoshopped images. The same people who whine about these images being unfair and unattainable are the exact same people who blame everything and everyone but themselves for their unhappiness. bleh!

I think this is my *favorite* workout of all your workouts. It’s killer cardio, too! My heart rate got up to 170 on the 8th round. Crazy! Took me 21 minutes and 33 seconds.

Thank you for all that you do.

Hi Zuzana and Frederick
Great workout! Great cardio also, When i was on the fourth rep, i just wanted it to end.

I have a question, I hope you can answer: I’ve been following your workouts, and about two weeks ago I started swimming, cause where I live the weather is great and it´s a nice activity. I’ve been swimming 3-4 times a week, for an hour. I want to know what do you think about swimming when you have the goal of losing weight and getting muscular tone. I know it is suposed to be a good cardio, but i wanted to know what are your thoughts about it. I feel sored my triceps, glutes, and quads.

Hope you have time to let me know what do you think

Thanks for sharing your workout rutines!

Hello Zuzana,

That was challenging workout, but very awesome. I enjoyed it. I finished in 25 min 50 sec.
Next time I would like to beat my personal record :)
Thank you.

Good morning ,
I just wanted to let you know that this is the 1st time I check your website & workout, I’m trying to get back into shape & I’m proud to say I did 4 rounds of this workout. Can’t wait to see the other ones. Thanks

Ok, I just finished this workout and good God was it intense. Zuzana – you are a machine! I did complete the 8 rounds and kept excellent form throughout. I was able to do all the push-ups as full push-ups and didn’t have to drop to knee ones (so I was really proud of that). I did 8 rounds in 33 min and 20 seconds. I did the first 6 rounds in 24 min and 25 seconds, then I took a 90 second rest and plowed through the last 2 rounds.

I feel great (although my shoulders are on fire!). Thanks for such a great website. I visit it everyday to help keep me motivated.

I was wondering how long it took you Zuzana to get in the shape that you’re in? Do you have any “before” pictures that you can post to show us what your transformation has been?

What is the internet ,who really invented it, what is the purpose for wich the internet was really invented for and what is the real reason it was issued to the masses and why are you still using it? This shoul keep you busy for a while. No one is forcing you to do any thing.

About photoshoped pictures – I’m into photoshop and graphic design so in 90% of cases I can tell if picture is photoshopped, so I don’t realy care about any kind of signs. But in these days most of the magazines and advertisment have photoshoped pictures, and It would be stupid to force almost every single company to put this kind of signs. It would be easier to label non-photodhoped pictures.

About makeup, when I see a girl in heavy makeup I know that it’s A TRAP!!!

hi!!!love the workout! i already do something similar and i usually do 4 rounds and my time is really good.my clients enjoy this type of thing too.very challenging.im ALWAYS out of breath the way you were.haha.you’re so funny.you guys are great.you remind me of myself the way i talk my husband’s ear off….and after about ten minutes he cant even hear me anymore and just looks lost…haha….hope frederick doesnt get that “look”…haha….and regarding photoshop, i have already educated my six year old daughter about some things not being “real” in magazines and on tv and i honestly think that it has given her a good solid understanding about reality WITHOUT taking away any of her “daydreams” of being a princess like the lady in the magazine.i dont harp on it.kids are smart and i think they understand probably better than most adults.you’re right.she actually said something once that just shows how perceptive kids are….we passed a friend of mine on the street and later i had asked her “what do you think of mommy’s friend?” just out of curiosity because she is a VERY beautiful woman…and my daughter said “i dont know….i cant tell….we didnt even talk”……i love kids…..

This was an intense workout, my time was 25:14.

Oooooo todays subject is such a contentious issue which will provoke a mass of different opinions. Personally I love celeb magazines and if I’m truthful I love to look at the pictures more than anything else. The only real cause for concern is the young and impressionable who don’t understand the amount of work thats gone into creating such images.

On the flip side I think there are those who use these images of perfection and the current controversy as an excuse to fight against it and not do any exercise or eat healthily.

The other thing is I think people forget that there are magazines, photographers, makeup artists etc., who rely on this industry for their livelihood, want to be successful and need to make profit and lets face it if we thought the magazines were so so bad then we wouldn’t buy them.

There are so many views, opinions and ways to look at this issue it hurts!!!

Zuzana,

I have been using your website consistently for three months now. I have always tried to achieve the results I wanted at a gym but have never seen results as quickly as I am with your daily workouts. I have so much more energy when I do them daily, and I can actually see amazing results!! Thank you so much for your daily updates and for pushing us with motivational info!!! I’ve told as many people as I can about your website when they compliment me on my newly toned body. You’re the best, and you’ve completely changed the way I work out!

I’ve also tried a bunch of your recipes and they have all been GREAT!! My hubby especially loves your Czech sweet cake. :-)

Keep up the amazing work, it is clear you have become a motivational force for many people.

<3 Liz

Hi Guys,

Killer workout!! I have a suggestion for a new tab on your site. You should start a tab for everyone to post their daily meal and yours of course. It’s like logging your food journal down every night. It kepts us accountable and room for critics from others for what we may be doing wrong with our diets. And I noticed a lot of folks are interested in what you eat on a daily basic also. :) Just a suggestion to get folks on everyday. Have a nice Friday

Hi Z&F!

This was my FAVORITE workout so far! From one exercise to another it flowed really well. I will be coming back to it often on days you guys don’t post. My time was 22:21.

Thanks for the great workout and equally great forum for all of us to learn from each other!

Ruth :)

Hey Z!

I did it! This workout is awsome!!! I just loe it and feeling great afterwards!

I manage to go through it in 22 minutes and 12 seconds!
5 out of 5 on the intensity scale!

Thank you and see ya,

Tina

Hi Zuzana!

You motivate me to continue with my workout routine every day! A year ago I was very fit but college lifestyle messed up my body. I have muscle on my abs and they were very obvious, not like yours, but they were ok. Now I struggle to get rid of the fat tissue that’s on my abs, on my hips and butt too. I am 23 years old, 170cm and 55 kg. I do not want to loose weight I just want to tone down.

I’ve noticed that you said that you started working out a year ago. I am curios to know how you were before. Do you have a before photo or yourself to share with us?

Thanks for all the devotion you put in your workouts and in your vids. All I can say is that Frederick is one lucky guy.

Have a great day!

Haha, thats really nice to hear!

Have a nice day,

Tina

My bad, Zuzana! I fast-forwarded through your intro and missed the workout. I’m usually multi-tasking while checking out the workouts.

By the way, I like the commentary but I look to your short video to see the exercises, too. The photos are nice but sometimes it helps to see you do the exercises, too. While the dudes seem to be checking you out, I’m looking to you for form and inspiration.

Lastly, I’d prefer if you separate out your chats from the workouts. It’s just my preference. I’d be interested in knowing how others felt. I could be alone in this request.

Thanks!

Should we rename this workout:

Six Pack Abs and “No/Zero” Love Handles.

I’m trying to get rid of my love handles, personally. :)

I did this workout last night! Another great one!!! It took me 25.20 minutes, but I think I did 9 rounds. I lost count and couldn’t remember if my 5th round was actually the 5th or 6th. I have to get a little notebook to keep with me at the gym.

Hi Zuzana and Frederick!

Well, I was in the middle of round 6 when my brand-new jump rope decided to break in half:( Don’t you love when that happens??? Especially if your time was really good … I probably would have finished in 22 minutes.

Anyway, great comments about those Photoshopped pictures! At the present time I’m working in an entertainment advertising agency here in nyc, and I really feel that the general public out there doesn’t realize what goes into promotion of these so-called major motion pictures. These big movie companies spend hundreds of millions of dollars to shove some of the worst material down the throats of people. The sheer hype that is involved mind-boggling. Although the companies know the film will bomb, they will still unflinchingly dump boatloads of money into promotion. Why? So that they can push their loose moral agenda that includes gratuitous sex, violence, filthy language, drugs and alcohol??!! You know, when many of my co-workers come up to me and ask me what I’m doing to look so good, I casually tell them about my exercise regimen, clean diet and clean lifestyle. The first words out of their mouths: “Oh, that’s no fun!” As long as people equate “fun” with lousy media, drugs, alcohol and sleazy behavior, we as a country are doomed! So, be the best you can be and don’t swallow the hype!!

hi again! love this workout ass allways, my time is 27:22, but next time will be better!

can you tell me how much do you weight? thank you !

Hello everyone !
I could not check the site yesterday, so I am gonna do this today ! I was looking for something different :)

Z, I have a question…
I like working out, but I dont like following a routine. I usually do what I like to do that day, and dont have a strict regimen as in : I GOTTA do pushups three times a week or lift weights 2-3 times a week.
I sometimes do more cardio some weeks, and sometimes when i am low on energy, I do only body/free weights.
But I DO work out 5 times a week, an hour everyday, almost.
Is this bad ? Not to have a set routine ?
I try to follow your work outs too, but not everyday, and then sometimes, when i am doing some weird combination of my own, I take some of your exercises from different work outs, throw in some very high speed cardio, and make an interval training day out of it … Is this going to waste my time or is it still efficient ?
I kind of get lazy in keeping on eye on my measurements and body weight, but if I am eating right, then I do see some trimming and flattening, in about a month, but should I plan my workouts more strictly for better results ??

About hte photoshop thing :
How I think about it is that I dont get threatened by them. It is true that these pictures do not reflect reality, but rather than putting a disclaimer on each and everythinhg , I think the magazine readers or movie watchers should know this as common knowledge.
I also think of another fact… We are not movie stars, most of us anyway. We are not models. Even though that should NOT stop us from doing our best for our bodies and how we look, our primary profession in life is NOT looking good.
I am NOT saying that we shud not look good and make no efforts towards it, no, thats not right. What I am saying is that it is not our primary vocation.
A movie star is paid to act and look beautiful.
A model is paid to look skinny and tall and flawless.
A soccer player is played for how many goals he can run.
A scientist is paid according to how many good experiments he can execute.
A housewife’s main vocation is maintaining her home and family.
So you see, different ppl have different primary focus in their lives, that doesnt mean they can make an effort to look good too, after all, even movie stars do other things , than just look good. But We should not sweat over how perfect they are and how imperfect we seem to ourselves. This is not a correct source of insecurity.
First of all, we should not be insecure of ppl like models and movie stars. Secondly, this is not something we cant help. We can work out more, eat better, and make ourselves just as prety as anybody else can be naturally. And if we do not even want to/cant do that, then it should be an issue/problem with us, and others should not be obliged to display disclaimers for our sakes :-)

Rashu

Dear Zuzana, I am also looking for an alternative for jumping rope? My space is small.
Thanks for your help.

Regards from Prague!

Photo shopping a picture doesn’t bother me if they are doing it to cover up pimples and vericose veins or something like that, but when they start tinkering with the persons features…that bothers me. I don’t like it when they make a models thighs smaller, or their eyes bigger, or their arms more muscular or less muscular….that really annoys me. I realize that most photos are doctored, and I am an adult and can deal with it, it’s more of an annoyance. I have nieces and nephews that see these images not only in magazines but on tv and whatnot. I do my best to inform them that these images are unrealistic and often unnatainable, but my influence only goes so far. I try as hard as I can to be a good example and to show them a healthy lifestyle and self confidence, and I think that is all we can really do. I don’t agree with warning labels though…because at some point we have to take responsibility for our actions. I drive past a McDonald’s on my way to work and just looking at it from the road doesn’t make me fat or insecure and neither should a photo make me want to starve because I don’t look like a stick figure. Warning labels won’t stop young girls from anorexia or bulemia because those thoughts of insecurity and self hatred are already there. I dunno…just my thoughts….

Wow Zuzana – the things you say just makes me feel so good about my self .. You inspire me in so many ways! Now Im gonna go have a workout, which is a change of plans because originally I was going to eat cake and watch a movie.. Im not gonna do that now because you inspire me to take better care of my self, and now I actually WANT to workout..

Thank you for an amazing blog
God bless you, you are a beautiful person

/Kamilla

Marlene,

That is so typical of a “machista” society. I have often seen men with their nasty beer bellies, making inappropriate comments about women who are voluptuous (and I am not saying chubby women, I mean curvy women). Once I got so sick and tired, I actually asked the guys if they had seen their toes recently.

Society does tend to have double standards like that. Often I see a couple, where the woman looks like a barbie and the husband looks like something the cat dragged in.

I am not sure this has anything to do with magazines. This existed long ago, back in the days where women were supposed to be beautiful and pleasant (aristocrat families who of course set the standard of beauty).

Jump roping is a great exercise, but it is really hell on any woman who has had 2 or more babies (I have had 4), the bladder hates it and rebels against you, even if you think it is completely empty. Oh how I wish I could jump rope more than 50 skips in a row : ) Oh well love my babies!

Hi John

If its on the Gymboss timer you switch the timer on then press and hold the ‘change’ button until ‘Stop’ displays. You then press ‘start’ to see all zeros and ‘start’ again to start the stopwatch and start timing your workout – when you’re finished press ‘start’ again to stop the timer.

Hope this helps. Most mobiles have a timer function on them too.

Regards

hello Chels,

THis is a question people often ask me. It is a hard one. I have exercised most of my life, in my kayak and in the gym because as a sprinter you need to be powerful. Did it make me muscular? yes it did. does it mean I can lay back and do nothing for the rest of my life? most certainly not.

I stopped competing and consequently stopped training hard at the gym. Why? I had no motivation nothing to train for. I found body weight training. My body has changed. I no longer have the crazy lats I had before but I am still muscular. different, softer, more feminine but undoubtedly muscular.

A body like Zuzana (or my own, if i may be so bold to say it) does not happen overnight. it is consistent training and clean eating all the way. :-))

All HAIL ZUZANA!!
Queen of Fitness!!
This was an awesome, sweaty one!!
Keep ‘em comin’ sister!
Many, many THANKS!!

Hi Zuzana, I need your help with something. Can you tell me what brand of jeans and what style you prefer. I always have trouble buying jeans. I almost always have to wear a belt because they sag down. Also, my butt looks nice like in workout pants and leggings, but I never get the same result with jeans. Thank you so much for any input you can give me.

Hi Zuzana,

I just started working out and I find your site SOOO useful!, But I was reading the comments here and actually the second comment posted by natalia talking about the whole thing on losing body fat, but also reducing the size of your breasts, is there a way to prevent that? Because I’m not looking to lose body fat but more just tone up and get fit, but I don’t want to lose a cup size either.

Thanks
Amanda

FUORY- At age 20,5’3″ and 112 lbs,you don’t need to “lose” fat and or weight! Perhaps just body toning and defintion is needed.BIG DIFFERENCE! Too many young women have a misconception of what constitutes a healthy body.

where are you from?

That’s not fair! First you torture my abs with amazing workouts, and now you make me laugh so hard my abs are killing me!

So…Feeling really blessed to have such an inspiring site. Thanks for everything.

The statement “Warning: Make-up!” cracked me up. :-p

I was just wondering how many days you train per week? Do you take rest days or active rest days?

thanks
love your workouts
Kyla

I agree that it is the consumer’s responsibility and choice to avoid or subscribe to whatever the media throws at us. I know many people who don’t read Pulp magazines or even watch T.V. and they are often healthy, beautiful people. If you’re concerned about the influence these images have on your children, then either educate your children or deny them access to those types of publications. The solution is not to attack what you can’t control, but rather to provide healthy, appealing alternatives. Become the role model you want to inspire them. I’ve known many men and women who were not what would be considered beautiful by the mainstream, but whom I considered to be far more attractive. Much ado about their energy and personality.

Hey Zuzana, I’m swimming a mile today but will being doing your great ab workout as well. I love to incorperate your workouts with my tri workouts. As for milk, I find chocolate 2% or skim is a great recovery drink. Thoughts on that anyone?

Dale…

Zuzana, the photoshopped photos in magazines should only be for our entertainment. What is really important is a person’s health more then the outer beauty part. Health and inner beauty definitely comes before outer beauty. It is outrageous if a guy does the eye thing when he sees a beautiful woman walking down the street but im sure that at the end of the day, he’s going to want to be with someone that has a beautiful soul.
Everyone has some level of insecurity but I honestly believe that people with GREAT HEALTH ARE THE HAPPIEST PEOPLE. This can lead to even less insecurities. That is why I want to thank you for promoting good health on your website.
Love, Sarena

Ahoj Zuzana,

I’ve recently discovered your site and think the workouts look great. I haven’t tried any yet, but I am compiling & studying up on your workouts.

Forgive me if someone has asked this before, but my question is this:

Are these the only workouts you do in a day to develop your physique (as well as eating right), or are the videos supplimented with additonal wieght training and/or cardio?

You have exceptional muscle tone and build and I would love to be able to cut down my exercise time to under 30 mins if this is all that’s needed (again, as well as eating right).

Thank you very much,
Scott

Hi john,

I believe Zuzana used her Gymboss Interval Timer as a stop watch. If you have a Gymboss or stop watch it should be easy to set them by reading the directs provided by the manufacturer. I either use my Gymboss, wrist watch or cell phone to do this function depending on what I have right there. In a pinch you could just use an ordinary wall clock to keep track of the time. 8-)

–Chris

Hi Sarah,

This is exactly my weekly workout outline! I do Zuzana’s workouts Tuesday, Thursday, and Saturday. Sunday is the day I rest. I don’t feel overtrained. But, you should always listen to your own body and what it’s telling you.

I hope this helps,
–Chris

Ahoj Zuzana,

I would imagine using some sort of counter-weight to extend in front of you while your booty extends out the back while you do the splits to near the floor, allowing you to bend over and grab.

This person is probably a gymnist or a chinese acrobat ;o)

Scott

Thank for your video. Can I achive six pack also with regular crunches?

hey! I just completed this workout and it took me 24min and 48sec I had to run up and down the stairs cuz i have no room to jump rope upstairs so that took time but not a lot. I am a middle distance runner so I do both long and short and I deffenitly see what you mean about the sorinters having the nice muscles. I think thats cuz the longer distance burns so many calories that it end uo eatting your muscles. But I love runnign no matter the distance.
thanx for your work out!!!

Hi,
Can I please ask, I am so please and amazed with your honesty and especially the way you encourage people to exercise.

I have had children and since then I have a flabby tommy and. I have had a personal trainer where I lost 6 kilos then it just stopped. I got so disappointed I gave up and I put double as much on again.

Can you please give me your best advise on is this. It is really possible to get a flabby tommy tightened up again (I have also had a tummy tuck operation) but my pregnancy has left me with a flabby tommy which I so really would like to lose again. I am 44 yrs.

How do I start and not lose interest, see results, etc.
I look forward to your reply.
Thank you

Take a jump rope and cut it in half, then make a large knot in each end and jump with those. Its the same thing only now you wont trip on the rope or hit your ceiling.

Anybody who feels threatened or insecure with Photoshop has bigger problems…and I pity them because they unfortunately haven’t lived the real life.

Hi Zuzana,
I was curious. How often do you workout and for how long, 20mins a day 6 days a week, or 45 mins a day. How long and how often to get a body like yours? Also, what are your eating habits? What would a days food look like for you? I appreciate your input and you are an inspiration.
Thanks
Melissa in PA

Zuzana!

My best friends and I are all doing your workouts! We encourage each other on a Facebook group we made and post our times to each other on there. It’s our new way of staying in touch seeing we all live in different states.

This was a great workout!! I’ve been an athlete all my life, but you are seriously kicking my butt!!! 24:32!

Keep up the good work!

Thank you again!

-Samantha

Hi Nick,

This same thing has happened to me with a few ropes. It’s the worst!

It’s funny, when I was in film school and then studying broadcast media I aspired to work on these big hollywood movies and I was especially interested in learning everything I could about how they were marketed and sold. From what I have been able to pick up what you have shared does not surprise me!

20’59 Im surprised Im able to comptete with you guys. Look a lot like my boxing workout though and im a guy ;)

Keep posting your time !

Hi Ivana,

Zuz is 54 kg and I am about 80 kg (just incase you were curious about me too haha).

Hi Carla,
I will have to be extra careful not to look like “something the cat dragged in” :) I love that expression! My mom used to say that to my brother and I when we would come in from playing outside and were extra dirty.

I have noticed, from watching your past videos, that you have definitely increased in your confidence. Before, you looked stressed and not very confident, but now you shine! Seeing the difference between now and then is really encouraging, because it shows that it takes hard work and dedication to be where you are right now.

Zuzana, you exude confidence and passion for yourself, thank you for being a role model.

Your videos give me inspiration and ideas for me to work my body into it’s sexiest figure, just like you. Thank you, once again, for being who you are and showing all of us amazing workouts.

yeah i din’t think the video was bad but the amount of rounds there were for the intense-looking exercises was kind of intimidating. after i started though i wouldn’t let myself give up,and i’m glad that i didn’t :)

d

actually i really like how much zuzana is showing off. it inspires me to get a six back just like hers and her lean arm muscles. just because she expresses herself differently than other people that work out in those baggy clothes doesn’t mean that shes purposly trying to get attention.
so if u have a problem with it than don’t come on her site,cuz shes really helpful to lots of others whos goal is to get fit and not be judgemental about her style:)

d.

Zuzana, thank you for all that you do for you and especially for US!

Hi zuzana, I just found your you tube page and then this page. This is great, I am really going to incorporate your routines into my weight lifting workouts. Thank you!!!

Wow I haven’t tried the workout yet but it looks amazing. I’m only 15 but I’m really starting to get into working out and eating healthy. Usually when I workout, since my parents have a health craze, I use the treadmill and this workout gym in the basement, but I get tried of the same old same old very quickly, and loathe running. I need something more competitive to get me motivated, like sports (especially tennis). I love these workouts because they are different, challenging, relatively quick, and I will be competitive enough to beat my time. (: thanks

Also, I agree with you 100% on the photoshop thing. I don’t see anything wrong with it. Honestly, if you were buying some lets say…. low fat frozen yogurt. If you’re buying it, you obviously care a little bit about the calories and what not. There’s some woman on the front, maybe in shorts or something with an ice cream cone. Would you really buy it, or at least stop and contemplate it, if there were cellulite all over her, fat or something? Photoshop is a form of advertising, and I don’t think it is even horrible for women to look up to it, as long as they realize it is fake but can still use it as motivation to acheive their goal.

that was a rather long comment, but again thanks! (I’ve favorited your blog, which I found on youtube) (:

I agree with your thinking in that as adults we should have our own opinions and perceptions on what a healthy or ‘sexy’ person should be and not be greatly affected/influenced by ads, media and perfected pictures. We have to also realize that our perceptions have to be realistic (for example, a big-boned woman can’t expect to look exactly like a petite small framed woman, the same applies to a woman who has a ‘boyish’ figure,she can’t end up looking like somebody who is curvacious. Somethings are predisposed and determined by our genes). Basically what I am trying to say is that everybody is different and we should embrace and like ourselves for these differences. So, it is easy for an adult to think this way and look at photoshoped pictured for ‘entertainment’ and not as a comparison or a guideline of how they should be. However,this is not the case for the younger generation. I believe they are a danger to the self esteem of vulnerable teens.

Oops! Don’t know why my comment was placed under the reply to one of Fred’s comments.

Hi Zuzanna, great workout as usual! You have such sick abs!! I read somewhere that if you do too much direct ab workouts your waist will get thicker and you will lose your natural curve? Is this true? Is this why you do more indirect ab exercises + cardio?

how i can save your video to my computer?…i dont want to save to my web….easy for me to excersice when it always in my computer…pleaseee im from malaysia and your excersice have change my body in a great shape

incredible!! love it!

GRATE AND BEAUTIFUL.

COFFE…..SLEEP JAJAJJAA
COFFE…..SLEEP JAJAJJAA
COFFE…..SLEEP JAJAJJAA
COFFE…..SLEEP JAJAJJAA

YOU ARE THE BEST¡¡¡¡¡¡¡¡¡¡¡¡¡

BLOOPERS BLOOPERS BLOOPERS BLOOPERS¡¡¡¡¡¡¡¡
BLOOPERS BLOOPERS BLOOPERS BLOOPERS¡¡¡¡¡¡
BLOOPERS BLOOPERS BLOOPERS BLOOPERS¡¡¡¡
BLOOPERS BLOOPERS BLOOPERS BLOOPERS¡¡

I believe truth in advertising is critical if you are basing your decisions on it to purchase something. You shouldn’t have to worry about being misled when you’re buying a product. If something says it does or performs a certain way it should. After all, your hard earned money that you give the company is real, shouldn’t the product be too. An agreement from one entity to another should be honest and open without worry of deception.

Now, as far as a person wanting to looking beautiful and in shape that should be admired, even if they have some sort of enhancement. It’s funny when I hear women say, “Oh, those boobs are fake”. Us guys look at them and say, “Yea, what’s wrong with that, she looks hot”. A person who takes the time to care about their appearance is a good thing and can be very motivating for others, it’s not false advertising. The person is not cheating the other out of any money.

I like this idea! :)

woohooo!!!
i did the whole thing
that was intense
thank you sooo much Zuzanna and Fredrick
XD

okay…when i first saw your vids, i was blow away how incredible you looked! and..i started trying some of it, I am blown away on how tough some of them are. i still drool while watching…and …getting back in shape while doing it. thanks for the motivation! and thank you for the eye candy! lol
no seriously, you are becoming an inspiration for folks! big hugs to ya!

I really liked this workout. I was scared to start doing your workouts at first but they’re really fun and exactly the kind of movement that keeps me going.

Although I had to break this up into 2 sets of 4. During my last pushup in the fourth round I feel and ripped like 3 inches of skin off. Bandaged it up and an hour later I did the last 4 rounds.

i finished in 25min 45 sec. i did eat vegan cheesecake this morning though so i feel it cancelled it out. :( Better eating tomorrow

Hi Zuzana,
Did this workout in 27min with at 17min warmup run before hand and a 10min cool-down run afterwards.

Love your routines they are so opriginal and keep me interested and excited about fitness!!!

Thanks Hayley :)

thank you :)))

Zuzana, you’re outrageous! I did it in 25:13:33 and I had to give myself a little pep talk to keep going at the end of every round! Jumping rope is SO HARD! But so much fun – I feel like a kid again. Except my second childhood is a little sweatier than I remember the first one being…

I can’t thank you two enough for posting all these workout and making them available to the public – you have no idea how much I look forward to every single new workout. You guys are an inspiration.

Re photoshopping: I feel really fortunate in that the most beautiful woman I’ve ever known is my older sister – I always looked up to her as the most amazing woman in the world and the most gorgeous as well. She’s very fit, but has a very curvy figure and so all my life I’ve seen this drop dead gorgeous woman with cellulite on her thighs. The two don’t seem mutually exclusive to me, thankfully. The more confident, healthy, natural, beautiful women we see and know, the more realistic -and positive – our own body image. Which is why you are so great, Zuzana. Thanks.

Hi Frederick,

And you’re about what height? 190 maybe 195 centmeters?

–Chris

I’m 184 cm

Hi beth,

I’ve had a similar problem with time. What I did was sit down and plan out the whole day for each possible work schedule. I found a time where I could place a workout lasting about 30 to 40 minute in each day. This would include warm up and cool down. If that time was at work I would find a place where it was okay to jump or hop around without disturbing anyone. The nice thing about bodyweight workouts is the absence of a lot of equipment.

If you can’t manage 30 or 40 minutes try whatever amount you can squeeze in. Even just doing half the reps of a Zuzana workout would help slow the creeping fat.

Good luck and best wishes,
–Chris

I begin to wonder if my stop-watch is broken-how come everyone complete the workouts almost in your time … everyone, but me!!What’s going on ???
Anyway, it’s still an awesome workout , even if my time wasn’t like yours.I just wanted to say some compliments for your exercises-they work so well for me that i’m stunned.I mean i see the results so fast and so clear, even that i’m eating whatever i want(something that i was restricting myself for so many years!Till now). And also it’s winter and my usual dynamic regime is not like in the other seasons.Even though , results are more than satisfying!
So , i’m very thankfull to you for all the great workouts and i can’t wait to see the next challenge:))!
Stay cool and healthy! 3,2,1,…straing to exercise

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The eighth santana push ups were a torture; show some mercy Zuzana!

GREAT IDEA! I LOVE IT!

AWESOME workout!! Thanks…did it in 30 minutes but had to use a clock because I couldn’t find my Gymboss!! And I had many interruptions…have to get up before the kids and try it again!!

I “discovered” this website a few days ago and I’m already in love! :) You’re an inspiration!!

hi got all 8 rounds in 29:35… And I am super sweaty :)
Im a personal trainer and I love following your routines to stay fresh and get new ideas. I train my clients in a very similar way with weights , kettlebells, balance balls, and body weight exericises. And its so true I even have many client who kill them selves running crazy amounts of miles and cyclers biking over two hundred miles a week and come to me saying they cant figure out why they cant get rid of body fat esp. around the midsection. And basically what you have said here in your article is pretty much exactly what i tell them.. And my fav saying is Abs arent made in the gym they are made in the kitchen:)Its too bad what big business has done to women all over the world with self image but we have to remember its mainly because of mens and human nature. Just like we drool over Brad Pitt or the crazy teenage girls who swoon over the Twilight boys – right!

Frederick,

I’m glad to see that you didn’t take the big movie house route to success, but took the path you’re on right now, because you’re doing a lot more good that way, believe me! Dude from the Great White North, keep up the good work!:)

Thank you for your opinion.

me too! something that doesnt involving jumping as I live in a flat

I just joined your blog and I love it! I am determined to get my body in better shape and I really enjoyed listening to your video blog about self image. It is a little late to proclaim my new years resolution, but it is to get in shape and have a better self image. Thank you!!!

Velina! I know how you feel! But I don’t let the time challenge hang over my head – I just work on proper form. Speed will come later.
Z – love your workouts, your recipes, the videos! Thank you for all your inspiration and ideas!

Hey!

Been following your blog for a while, but this is the first work-out I’ve tried to follow. I did the 8 rounds, but halved the reps, as the original is way too hard for my fitness level! I’m just starting out, so I’ll be trying to do lower intensity versions of your work-outs. Even so, this was definitely challenging :)

I just wanted to say that you are a great inspiration to be healthy. It’s sort of like “Hey, if she can get her ass off the sofa to exercise every day, so can I!” And the way you look is proof enough that it’s worth the effort!

As to photoshopping models, I’m not against it. However, I do think that in magazines where pictures have been modified there should be a small disclaimer, say on the back page, and maybe one before-after photo from the magazine, just to make sure everyone realises the photos are altered. I say this because, till recently, I assumed everyone knew how drastically pictures can be enhanced, but a friend of mine was shocked when I showed her some before-after photoshop videos on YouTube.

Anyway, thanks for the great content on this site! I hope you keep it up. Hugs from Spain!

I found this website over Thanksgiving break and have incorporated it into my usual fitness routine. I am glad that if I don’t have time to make it to they gym I can do one of the daily workouts and be happy that I did a full body workout or one that focuses on certain body parts.

I did this workout in 23:57…

I’ll comment on photoshop because it is a socially relevant issue that, when evaluated more in-depth, provides a great insight into our culture.

It is true that digital manipulation of image is so prevalent in our culture that, it is more shocking to find out something wasn’t manipulated or played with, rather than it was. As a result, many people believe we should get used to it and stop complaining, just simply let it be. But, i can quickly draw a comparison to this approach that some of you may look at a little bit differently – majority of our animal-sourced food is generated by farms that.. really don’t look like farms at all. Most animals don’t see daylight even once before they are slaughtered and wind up on our plates. They are fed hormones and corn, even though some of those animals (i.e. cows) have not evolved to eat it. Now.. should we look at this issue as something that – since it is prevalent and practiced by many countries – we should simply accept and not be bothered by? How about those who die from E.Coli infected beef? Should we tell the families of such victims that this is “normal” practice in today’s day an age and well.. if we eat infected meat and die.. then .. so be it?

My point is.. there are many unhealthy practices in our society that are SO prevalent and ingrained in our culture, that we fail to challenge them anymore. For example, although some of us now know that free range animals are healthier to consume, we can use a mainstream argument to support our purchase of meat that’s cheaper. The argument being.. it is cheaper. (where the truth is.. it’s not.. because your will sooner or later compromise your health by consuming “bad” food and you will PAY for that choice later on.. while you medicate yourself).

This is one part of my belief.

Another is that many people lack education. We should never take for granted the fact that information is power and information doesn’t come by easily in this propaganda filled world. So many people drink soda, without being aware that most likely this is the reason they are or soon will be diabetic and/or obese.

So when we look at magazines and think… “this is fine” or “whoever challenges those images must be insecure themselves”.. there is much more depth to this. Some people simply don’t have awareness about these images being modified. Others – vulnerable teenagers who try so hard to “fit in” and have heightened sexual drive due to their hormonal spikes – especially pay attention to their looks and can suffer tremendously by viewing those impossible standards of beauty. And let’s not forget the fact that those “images of beauty” are used in majority of advertisements which, on average, are “attacking us” ~500 times per day via internet/television/magazines and such.

I myself don’t watch TV or buy magazines that are celebrity/fashion oriented. I just find them a waste of my time and much rather read a new scientific study of some sort. I also don’t have many issues about my body. I love it for what it is, embrace how I look and have a very healthy image of myself. But i’ve noticed that many of my cohorts aren’t like that. I recently was sleeping over my friend’s house and, while being there, I realized why that may be so. She watch ~4hrs of TV while I was there.. music videos mainly and some MTV reality shows. Let’s not forget that before each take people are made-up and “corrected” for hours before they are in front of the camera. My friend kept watching these shows and commenting on how everyone had some features better than what she saw in her own body. This also is reflected in her bathroom.. filled with beauty products… hair gel for volume, hair spray for shine, for fly-aways for.. etc etc. etc.. she had shelves filled with these products and assured me ‘that’s nothing compared to what my friends have”… Well.. after hours of viewing these “good looking” people and ads telling her “do you want to be more beautiful?” “we have a revolutionary product that will change the way your.. xyz.. looks” .. no wonder she’s so consumed by this. ANd capitalism is based on consumption so no wonder every type of media is making us feel bad or inferior and then telling us we can improve and look just like “celebrity x” due to this or that product. After all.. celebrity x uses that exact one! .. (or more like.. she gets paid few million dollars to say so).

Beauty companies are a huge industry. They’re not out there to make us feel good about ourselves.. because if we were content with the way we look.. no one would be buying beauty products. Magazines, photoshopped images support this beauty industry. Because let’s face it, the reason these magazines make money is due to these advertisements and huge contracts with companies that place their products on almost every page.

Hi Zuzana,
I think that for someone who don’t exercise regularly it can be a fairy “tail” ;) but if you can mix this in your life and it’s begin a routine, you just realize that you can live without hard workouts (like me). I think that you have a beautiful personality and for me the most thing in life is “to be” not “to have” but like my professor said “be” begins from some level of “have”. Thank you for inspiring me.
Pozdrawiam!

P.S. Sorry for my English ;P

Zuzka, I have a delicate question. Do you have silicones? If not, you don’t even have to read this message, if yes, I would love to ask you something important for me. I don’t denounce it at all, I like it, how it looks. I just wanted to ask you, how it is in the exercise? Didn’t you have any problems with recovery after the surgery? When after surgery you could exercise again? I am just thinking of it, especially because of my shape of it, but I am a little bit afraid. Does it have any risks when you are training so hard? I have no comparing in my surroundings, if someone did this, she doesn’t train…esp.not so hard and she has no idea what it can cause. Thanks a lot for your answer. I don’t know, whether you publish it, I just wanted to ask you for advice. It looks amazing….Thank you, Zuzka, a lot.

Hi Fredrick,

You’re as sport! Thanks, it’s hard to make such a guess and be right with what women wear as shoes! 8-)

I’m a shorty myself topping off at 169 cm and weighting around 73 kg and wanting to weight more like 70 kg!

–Chris

one example of the power of suggestion of media:
http://www.anorexia-say-no.com/fuji-anorexia.html

Hi Samantha,

Sure you could just give him the instruction, but is that really helping John find the answers? 8-)

–Chris

Hi Windy City Katie,

I agree there are lots of sexy women with small breasts, Kate Hudson comes to mind!

Zuzana and others here have talked about their own breast augmentation/implants and it would be a good idea for natalia to do an advanced google search on Bodyrock.tv and augmentation and/or implants as she would be able to read these comments and better judge for herself. And as Plastic Surgeon says talk with a doctor or two before doing anything.

–Chris

Hi Naythiri, I do have silicones. I don’t regret that i have them because my body has nice proportions now which I didn’t have when I was flat chested unless I got really really skinny. However, if I was going to have the choice again, I wouldn’t do it. First of all it is very painful and I couldn’t even walk or driving my car for like a week. I couldn’t exercise for about 2 months or so and I couldn’t do a single push up for about 6 months. I am not aware of any risks, but right now it doesn’t effect my training at all. It feels like a part of my body.

I totally agree whith your point of view on people. The inside is what really counts. A beautifull person with no confidence of her/himself is showing that in any way at a certain time. A person that is not gorgeous from the outside can be really interesting because she/he is showing it trough action in her/his being. But; I will too turn my head on a drop dead gorgeous when coming around. ;-)) still it is not the most important thing. Be you, dare to be you, and live your own life to the best..carpe diem.

Thanks Chris!
Are you getting good results doing this? I often take a day off just cos i have been told that i won’t get results without rest when i just want to workout! i feel if i mix weights up with bodyweight excersises on alternating days then its mixing the intensity like zuanna said is a good thing?
good to hear from someone who does the same thing!
i’ll keep going for as long as i feel my body can do!
Sarah

Hi Zuzana,

I have a question. I’ve recently had minor surgery performed on my right armpit and there was an incision invlolved. It’s quite big and still sometimes hurts/burns. Before that I’ve been going to the gym regularly, lifting weights and doing bodyweight workouts. But now I’m afraid I won’t be able to do that for a while until it heals, because if I did, it would hurt me and perhaps even get worse.

I’m in the stage where I have quite a lot of muscle, but I’d still like to lose 6-8 pounds to get really defined. I eat a balanced diet with a lot of protein, but still I’m afraid all that hard earned muscle will go away if I don’t do at least something in the next 6 months. I’ve been thinking of going swimming 3-4 times a week. I am planning to buy swimming gloves which increase the resistance of water up to 70% (to work my muscles harder) and I’ll be doing high intensity interval workouts, combining longer distance swimming with shorter, but faster and harder swimming sessions. Different swimming techniques are of course included. Plus I can still work my abs and legs at home, but I just can’t lift anything heavy with my arms, even pushups or pullups. Sorry for the long message, I just wanted to ask you do you think this is a good plan and would you perhaps add something?

This is all from me for now, you look absolutely stunning, I love your site and say hello to Frederick for me.

24:05 for me. It was quite a bit harder than anticipated. Well, actually I should have guessed it since I suck at skipping.

Hi Michael,

Are you absolutely sure that swimming won’t hurt you? Swimming could be very intensive activity as well and yes you can build pretty muscular and lean body with this sport. I would ask my doctor if I was you. Good luck!

Sometime you must get jealous of your friends skill in not seeing past her nose. I respect your comment and your ability to see the truth.

Thanks for answering this question so honestly!

Thanks for answering this question so honestly!

At an earlier stage in my relationship i did feel really jealous with my hubby looking at other females, but that all subsided now, as i get older i become more in tune with myself and appreciate that he is still with me. In high school i was more self conscious of my appearance and i avoided the feeling and forgot about it when i was surrounded with friends and family. I still have flawss and i try my best to accept my changes and try my best to make it better. Overall im learning to accept the kind of person i am and love myself as i do to others.

Hey Zuzana, I’m confused. I have been following your website for some time now and loved it, but now I have noticed a big difference since after the new year. You aren’t showing as many workouts anymore and seem to be talking about different topcis alot more. Are you not posting workouts each day? In this post, in your comments, you said you will be posting 3 new workouts this week, but all I could find for this week was this one. Are you posting the others somewhere else? Do we have to pay now for the 1 on 1 section to get your daily workouts?

Hi Zuzana! I’ve been doing your workouts for a couple months now and I love them! I go to the gym everyday as it is, sometimes twice a day because I break up my weight workouts with my spin classes, and then I work in one of your workouts somewhere in my day. They’re great! Thank you for the inspiration! I did this workout in 23:17. Great workout for a short amount of time. Really got my heart rate up.

Thanks!

Kelly

Hey Zuzana,

As to Photoshop I think it’s nothing different from usual make-up. Noone knows if a person wears some in the picture or not. And if you are old enough to read, then you are aware of it, which makes it harmless. I think it’s really up to the magazine publisher whether to put this warning or not.

Generally this is a psychological thing. If a person is self-confident, nothing can bring them down. But if a person isn’t self-confident, he or she will constantly look for something/somone to blame.

Lots of love. Thanks for reading. )))

I have been coming to your site for the past couple of months and I just want to say that you are amazing! Im trying to get into shape before summer comes and doing these workouts will definitely help with that. And this workout is great too!

Hi Zuzana

Your an inspiration to us all! I love your workouts and find that it does good cardio with strength training, which is something that I lacked when I just did simple free weights.

I hope you don’t mind me asking, but what body fat percentage are you? You look as low as 15%! I’ve never seen a woman so ripped in my life.
Looking forward to the next workout!

Thanks
Dazza

I just want to know? zuzana do you take additional protein powders to give you like…an extra. I gotta say you look good and I was/am very into working out, now it seems that I found a place to make it more fun.
I’m fit but I want to be really tone, not big, but..you know what I mean? and I’m not afraid of being strict with my diet.
any suggestions of how to start

Hi Zuzana,
first of all thanks for everything you are my hero!
So are you now working only in the mornings, if so, do you eat before your training?
How long do you wait, after eating? I saw in one of the videos, that you were drinking coffee, do you just drink coffee? I am asking because it is hard for me to work out in the morning, but when I do I feel so good all day. I just do not know if I should eat something?
Thanks, bye!
Btw you should speak more, like today, last part made me laugh so hard:)

Hi Zuzanka :)
I discovered your website late last year and I love your videos- you get me so motivated and I feel good about myself. You have a beautiful body and an even more beautiful personality.
I haven’t tried out one of your workouts because I was intimidated… you look so strong, I don’t know if I can do those things as well.
Well.
Today I will try out a workout of yours, probably this one. I have good stomach muscles, so I hope it’ll work for me. hahaha I’m sweating already, from excitement and nervousness!
I think you’re such a great person- keep it up!!!
God, you just make my day :)
Angelina

Hi Velina,

As Christy says and I do sometimes wonder about how everyone is so close to Zuzana’s time.

I tried this workout today and it took me almost exactly 35 minutes and the Santana push-ups were the hardest thing for me at the end. But, yesterday I did many variations on bench presses and this may have been a factor in today workout time.

By the way, after a short rest, to catch my breath, I also did some hanging knee raises.

–Chris

Killer work out ;)

Hi Zuzana

I stumbled upon your site just yesterday and was impressed by what I saw there.
I just did this work out…got it a bit wrong because I only did 10 plank knee tucks each time. Also I did running in place with knees high instead of skipping. Did it all in 19 min 30 sec though. I work pretty hard to keep myself in shape…alternate cardio and weight training days. What do you think of that idea?
I should say I am 50 years old now, though I still feel about 20!
Good site, good blogs, good workouts. Good health and happiness to you,

Rob

Zuzana, I was reading reviews for the Jennifer Nicole Lee Fitness Model Program and she has told this:
“”"Don’t run or try to embrace another form of low impact cardio. Believe me, your muscle mass and your joints will thank me! Fitness models and other professionals lean towards the “no running” principle because it’s known to “eat away” at the muscle you work so hard to gain.

Don’t work against yourself and defeat your progress by running. It takes a lot of energy with no real gains, except for cardiovascular.”"”"

Now Im so confused. When I started working out 4 months ago I focused on running as long as I could. I had no form at all, I couldnt even run 5 minutes without stopping. But now I run 25 minutes. I’m afraid of loosing the resistance that I’ve gain but in the other hand I really want a fitness model body, with low fat percentage but still very femenine, just like you. Please help me. What are your thoughts about running???

I don’t run because I don’t really enjoy it as much as I used to. If your goal is to loose fat and get nice muscle tone then running is a waste of time. You won’t loose your muslces by running for 25 minutes if you are doing strength training and if you eat properly. However, you are spending your pressures time with something that won’t give you fast results. The faster you will run the faster you can expect nice muscle tone which will also result in fat loss. So if you enjoy running as a form of training then I suggest you to do sprints. Take a look at Jennifer Nicole’s body – she knows what she’s talking about in terms of training. I like her myself even tho she has slightly different approach to training, her approach works as well. There are many different ways to reach your goal and it depends on what do you enjoy.

Hi Zuzana,

I have an appointment with him in 4 days so I’m going to ask him then. Since it’s known that water is the best exercise for people with injury, I think it’s my best option. The cut isn’t that bad that I can’t lift light or anything, I even tried lifting heavy and it did hurt, but nothing I couldn’t handle. Still, I feel that when something hurts you, it’s a sign from your body telling you something’s wrong and you shouldn’t be doing that or else you could make things worse.

Btw, I stumbled upon this interesting site called https://www.darkfingloves.com/ , the gloves are only 25 bucks and as far as I can see they ship for free anywhere in the world. They are supposed to be good for swimming (where they increase the resistance of the water), scuba diving, sky diving etc. I think I will try them out and let you know how I feel about them. If they’re good, I think they would be a good addition to your exercise equipment as well, so that when you don’t feel like doing all your regular exercises, you can put these on and have a great exercise in the swimming pool.

you should look at the video called”dove evolution” in youtube. the video should be a lady being put makeup

This is my 1st comment! I’ve been doing your workouts since Nov 09 and I love them!

Completed this one in 25 min! 1st time I tried it, I did it in 30! Really pushed myself this time :)

You inspire me to push harder and not be satisfied with boring workouts…I really sweat doing these workouts and I can REALLY see the changes in my body..flatter stomach, toned arms and legs..lovin it!!

Thank u sooo much and keep doing what your doing! :)

Hello Zuzanko,
I am just going to buy the gymboss from your link, I can’t wait for it! :o) You are radiating such happiness and harmony, you are charging a lot of people around you, and also me with such a great energy! I like your workouts and your life attitude, that you have revealed us. I just hope, you will keep doing well and shine as you have been doing for us till now :o) Good luck! Oli

Hi Zuzana, if you wondring (probably not)im still singing the song in my head!!! i was waiting all day today for a new workout, so in the end i did this one again and i glad to say i got a time of 25:13!!!! so im happy.all most 2 minutes from las week.
sometime is is so hard to find the time to workout and the energy after a full day and not sleeping at night because my girls and baby.
hope for a new workout tomorrow
hope you both have a wonderful day
Tali

Hey!I am just curious when did u started?How old were?I just saw a video from youtube and I am quite young and my skin is not so ferme and I want to have skin like yours :X.Thank you

Hey Zuzana. Just wondering if there are any workout routines on your site that target specifically the back of the thighs?? Thanks, Victoria

Hi Zuzanna,I did 7 rounds in 29 min..Oups! I will probably do better next time. I was exhausted because of my cardio training the day before..But I liked it! I was proud of my pumping, because this is normally very challenging for me.and I did not cheat..I did 70 reps in total :-)
About the photoshopping, I do not understand too much the fuss. Everybody knows tht pictures are photoshopped..It’s as you say, if you are a happy person and you are happy with yourself, you could not care less about these things. The most important is to fee good and when you feel good, you become radiant and attractive to other people. In the end it is not about the perfect proportions..Thank you for the workouts you are posting! I really adore your site!! :-)

Hi..

Love this workout. I have followed bodyrocktv for a long time. It seems like you get asked the same questions alot. Have you ever thought of posting a video on the “top 10″ most asked questions?? Might be fun. I also like that you spend some time before the workouts and chat..it makes it seem like you are a ‘real’ person!!

keep up the great work….

19 min 22 sec… whew!!!! I had an adrenaline rush after the second set. still dripping wet right now. great workout. can’t wait ’till next one.

Zuzana,
Great workouts! I did this one in just under thirty minutes and substituted jumping rope with a mini trampoline. Easier on the knees.
How about some shopping tips for Frederick, or the rest of us guys? Just kidding, but I did enjoy the change of pace with the shopping video. Although I rarely go shopping, I enjoy it too. My favorite place is called Geoffrey Beene.

Allen

Zuzana, you are extremely sexy and inspiring. I have been working out for over a year desperate to get super fit, my mindset was in a very bad place until recently. I was suffering of a lot of self hate and doubt, and I didn’t get anywhere. Now I can see that being positive and feeling good is the key to getting what you want. I love your workouts. I hope someday, you become more successful. I hope to continue doing your workouts and see more results. Thanks. You’re awesome.

But when are you going to pick up a kettlebell? ;)

Hey Zuzanna, I love this work out. I appreciate your transparency. With regards to the topic of discussion: Beauty is truly in the eyes of the beholder, God gave everyone something beautiful for some it’s our eyes or walk or sense of style or lips hips eyelashes. As women we cannot be conformed by Hollywood standards of fashion or anything else. However it’s entertaining and it can be inspiring when it comes to trends but this should be also taken with a grain of salt. Hey at the end of the day we all have something to contribute to beauty. But all is null and void with out confidence that radiates from within.

With all due respect:
My question personally is: If you had to do breast implants again. Why would you opt not too? It’s something I have been thinking about for years I just need more guts.

Is your answer no only because you couldn’t do push ups for six months? – trust me I get your passion for fitness.
Gee Gee

Six rounds in 17.38 seconds, I was really starting to lose proper form so I went for a longer than usual run afterwards. Also I underestimated the level of abs intensity in this workout, thank you for showing me a new (and much more exciting) way of working my abs!

I just visited your site for the first time. I watched a few of your workouts and I love that they require minimal equipment and time. I buy magazines hoping to find new workouts and they always require some kind of crazy expensive equipment. With your workouts there really are no excuses! I have been looking for some good ab exercises to do at home, and I am definitely going to give this and your ab torture workout a try. Your abs are incredible, and my new year’s resolution was to get my abs in shape this year! I feel confident that you will be able to help me with that goal. I will definitely visit your site again!

Hey Zuzana! I am a huge fan of your work and you have really inspired me. About a month ago, one of my close family members had died and although i had already had depression, it got very bad and my life has been all over the place. Yes, i am an emotional eater so i put on some weight. In a little less than 3 weeks, i am going away on vacation to florida with my friends, one of them being my boyfriend, where we will be at the beach most of the time. I’m desperate to get my shape back, because I am very self-conscious so will doing this workout almost everyday and eating right make any difference in the next 3 weeks? Please right back, you are my inspiration. Thanks so much, you rock!

Hi Zuzana,

I just found a video of your last week and I love them. I would never imagine doing these workouts following them online; my thought has always been that how would I know if I am doing it correctly if no one is watching me. I did this routine and I loved it. Last week I was not able to follow because you did your workouts so fast that I could just not get it. This routine was simple and effective. Yesterday I ran 4 miles and tried your ab workout. I am so sore today. Your are my inspiration, I hope that by following your workouts I can one day have that hot body of your. I would really like to have my buns hard like a rock. But before I can do that I have to get rid of the fat that is just below my glutes. Do you know how I can get rid of it? And how long it would take on average to get glutes toned up? I know eating is a great part of it but I am currently working on eating healthy. I eat approximately 6 times a day in small protions(snacks) every two to three hours.

Hi guys,

First of all, keep up the good work.

Secondly, on the topic of photo-shopping:

It is worrying that people are naive enough to need warning labels for digital manipulation of images. It is a simple truth that images in the media which are designed to sell a “product” (be it an actual product, or just a particular image or style) will be optimised in whatever way is possible to make the people (and products) look “better” than they really are.

Aside from photo-shopping or air-brushing of images, the entire process of doing a photo shoot, right through location, lighting, makeup, hair, and clothing, is an artificial experience. Even “beautiful people” in reality don’t look as good as they do in a photo shoot, even without digitally altering the pictures.

Should we, then, place warnings on photographs saying “warning, these photos were taken under contrived lighting conditions with professional makeup and using specific camera lenses” – of course not. We must simply accept that what we’re being presented with is an artificial, and oft times unobtainable, ideal.

This is not a new concept. The visual arts have long presented us with unobtainable ideals be it photography, painting, sculpture, or any other form of visual media. Did the ancient Hellenic peoples label their statues with “may not accurately represent human proportions”? Of course not, to do so would be to invalidate the entire artistic process.

The same applies to books, stage production, and every other artistic endeavour. When was the last time your life closely resembled the life of characters in a novel or movie? These are meant to be exaggerations to impress upon us a theme or narrative which, in the case of the media, is sales oriented.

To blame a faceless “media” for this is naive. The media feeds us the images we want, which thereby adjusts our desires, and so on, in a feedback loop. People want to look a certain way, so the media capitalises on this by using those images to sell, which thereby reinforces our perception.

The problem, of course, is that many people don’t realise this is what is happening. There is no normalising influence which allows people to see and appreciate these images but to realise that they are entirely artificial and generally not obtainable under normal circumstances.

I believe people should strive to feel and look their best; but they need to maintain a realistic balance in their mind which juxtaposes the unobtainable artifice of photoshop with the reality of the world around them, and maintains the realisation that the two are not the same.

Of course, achieving this is another matter entirely, and the path to it will be different for each person. It is a journey, however, that all of us must make sooner or later, or be faced with perpetual disappointment.

Hey Zuzana,
First I want to thank you for your workouts because they have taken the boring out of working out. I also just gave birth to a beautiful baby girl August 1, 2009 and I don’t have alot of time. I have competed and did the ordinary 4 and 5 day split and took in alot of protein and lifted heavy to moderate weight. I could never get below 130lbs even at competition. I now eat small meals not even 1/2 the protein I used to and finally dropped just below 130 lbs. I have 5 more lbs to go and those are usually the hardest. IO eat very clean and just started adjusting my portion size. For example as a meal I will eat 1 whole and 2 egg whites with a zucchini. Just wondering if you could document a day eating for you such as times you eat, food and portion size so I can compare that to what I am doing. I know it is alot to ask but their could be something I’m doing wrong that could make that 5 lbs easier to loose.

Thank You

If I had to do it again, then I wouldn’t because it was the first time I have actually fainted from pain. It was very painful the entire week after the operation, and as I mentioned before, I couldn’t exercise properly for a long time. Right now I can’t imagine to sacrifice so much time again. That said, I don’t regret it now. I am actually very happy with it.

Thanks for all of your workouts! I just wanted to comment on the photoshopping idea. As an adult, I love looking at the magazines and it doesn’t bother me that the images are photoshopped. It actually helps inspire me. I also know some very beautiful women that wouldn’t have to be photoshopped to be in those magazines so maybe that helps me see it as “okay.” My issue is with young children. I spend my day teaching and it bothers me when 5 year olds come into the room and think they need long hair or high heeled boots just because their favorite celebrity that they see in a magazine has them. They are so young and impressionable and I think that these images can send negative messages about body image to young girls. I think the solution is for the families of these girls to make sure they are well-educated and find activities and things to do that make them feel beautiful. I don’ t think we’ll ever change the fact that people look up to and admire the bodies of celebrities (photo shoped or not)but we can change the way people feel about themselves. We can help girls to feel beautiful on the inside.

Just a sidenote: Have you seen the Dove’s campaign for real beauty ads? What do you think of those?

hi zuzana you´re the most beautiful i´ve ever seen you rock!!!

Insane workout. the pushups are a real challenge. Jumping rope in my little apartment is really really hard, I can’t wait until it gets warm outside so I can do your workouts in the park.

Hi Zuzana. I am writing for several days but it seems that EU is not possible we can speak in my language is Spanish. I love your page. hanks or routines are incredible. I would like to know how you eat and one ordinary day. I have 39 years and three children, but I love fitness and try pacticar daily. I have trouble eating because I am greedy and candy and cookies I wonder. work hard with my exercises, but particularly with my diet damage. So I would know how to navigate the balance between food and exercise, that makes me lose motivation often.

Thanks

Pilar

Hi Zuzana,

I was wondering, what do you think about complements to cut bodyfat?

Hi Zuzana,

Thanks for this workout! I have been trying to lose about 20 pounds for a while now and I found your website in early November. Ever since then I have been trying your workouts, both old and new, and I am hooked! I tell everyone about your website, and my husband even says I have a “girl crush” on you!! I just laugh because I am so excited to have something like your website. I’m not really a gym kind of person, and I like to workout alone and challenge myself. Your workouts are a perfect fit for me and I am amazed at how quickly my strength has improved. The first few workouts I did of yours I could only do about 10 minutes at a time. Since then I have re-visited those same workouts and have completed them. My favorite workout so far is your 20-minute cardio interval from earlier in the fall. I have done it around 4 times so far, and each time I have improved some aspect of my performance. So, thank you for your commitment. It definitely inspires me! Also, thank you for your information on eating real food. I have taken what I have learned from your articles and started to apply it to my diet. Your site is so informative, practical and inspiring….not to mention addicting!! -Emily

Thanks for the great workouts. I got 19 minutes 2 seconds. =)

It’s really fascinating isn’t it! Personally I find perfection to be very attractive in most of it’s forms. Since most people like to experience the unusual, today, a fit body and a well shaped face is rare. In the future, I suppose plastic surgery will be like shopping for milk… Especially looking at the rate biotechnology and nanotechnology are merging right now… That doesn’t mean it will loose it’s value though. Since everyone can have a unique but perfect look. I also wonder about the future of exercises etc. I wonder if people will get bodies like ours without any effort. How will that affect motivation? Probably we’ll find the next level of goals and head there at that point.

Ok this was a great work-out I’ve spent most of my time around weights but my cardio isn’t that great i’m 187 lbs 6’0 about i’ll say roughly 9% body fat well i went out and baught a 10 lb jump rope just so i could do this work-out. I don’t know if i’m kind of out of shape i wont compare my self to your fantastic record of 24 minutes it took me around 34 minutes to finish this and i feel great after doing it and as my opinions about the photo shopped magazines well I believe personally that in our own minds we shouldn’t compare our selves to the famous celebs, because even if they didn’t photo-shop they still have more time than most of us, and more money to focus on their body’s. We just need to live our own lives to the fullest and if we manage to look as great as they do well hey that would be pretty nice also

thanks a lot for the work out it really rocked.

Nick, love your comment about “These big movie companies spend hundreds of millions of dollars to shove some of the worst material down the throats of people.”
I live in LA and it seems to me that majority of people here are those that love to go and see those kind of movies. Must find a different circle of friends ;-)

Yo.
Photoshop is wonderful; I use it all the time. Why, one of your workoutfits inspired an image of mine.
People should be aware of the fact that common beauty is worthless. It’s their fault if they become insecure!

Hey Zuzana!.. what’s up?… :) … so, i have this problem, this workout doesn’t load anymore in my computer… i watched the video the day you put it in your blog, but i can’t watch it anymore… what’s wrong?!… please help!!!….

I don’t know, it’s just a youtube video, it works for everyone else. Did you try different browser?

What kind of sports bra are you wearing? I have been looking for one similar for a long time but haven’t found anything.
Thanks for another inspiring workout!

Awesome workouts. I just wanted to post a comment that I have no idea how you pulled off 8 rounds of this workout in 24 minutes. I did 5 rounds (was nearly dead tired) and it still took me 45 minutes.

I have a long way to go!!! I have bragged to all my friends who lift weights how strong of a woman you are! Impressive.

Thanks, absolutely phenomenal website.

I finished in 33 min and 21 sec and I consider myself in pretty good shape (for 38). I usually run 3 miles a day and lift weights. I just challenged my buddy to do it and see his time. I have not had a work out like that since the military and now I know I need to include more workouts like this.

Hi Zuzana, did your routine and is very effective, I have a question about diet, you consider it’s good food substitute low-fat foods. I did time in a diet which I was good, but what kept me is to do what you’ve recommended to make small, as portions of food throughout the day, although abdominal fat has cost me more, I will try again my old diet to lower my fat conusmos. I would like to tell us what kind of feeding take your. I hope you follow us how are you putting routines, best wishes

Hello,
Just did this workout this am in 30 minutes. I loved it. It was really hard at first and was like my body was getting used to the different postures. I did the workout outside its very cool in AZ right now so it was so much fun. Thankou

Oh and the photoshopping that hollywood. If you don’t like it don’t buy the magaizine. I also find it as a way to escape be inspired but I am into real. I don’t think men or women who “look perfect” all made up no flaws is attractive. I personally like realness and includes imperfections, less makeup, and no pretense. However I think women who are naturally athletic with litte fat and a six pack is a rare and beautiful thing that you don’t see much, even on celebrities. This is the way god intended us to be lean and mean. Not too muscular and bulky though YUK!! And not too fake and trying too hard. When I am feeling good about myself inside and out, I’m not into judging and comparing myself to others. That’s it on that.

I did you workout today…I was definately sweating…I loved it. Thanks

I agree with you 100% when it comes to “disclaimers.” I look at the photography in magazines as works of art. Who cares if Photoshop is one of the artist’s tools?

Hey! I’m from Brazil and just wanted to thank you! Came across one of your videos on youtube and loved your blog too! I started working out 2 years ago but gave up since I didnt see much difference =/ but your video motivated me to start again and give your ab workout a try, looks like there’s no excuse now =D hope your videos keep motivating ppl around the world!

Hello this work out rocked!!!
thans a bucnh

Loved this video…I have a question…..is there a chance lower ab fat and love handles could be all water? And once you cut down your water in take it’ll even and flatten out? I do alot of cardio and intense lifting workouts and my body is toning up nice, but my lower ab fat and love handles are still there…I’ve heard that, it could just be water, but i was just wondering if you have any incite into this. My diet consists of small portions 6 meals a day a good deal of protein intake.

I think I have to agree with you Zuzana. I think that we need to focus on improving peoples’ self esteem as opposed to condemning celebrities and magazine editors. If people find it offensive, maybe they just shouldn’t buy the magazines.

Changing the way people look in magazines is not going to make other people feel better about themselves. Self esteem needs to come from inside each individual person and that’s what we need to work on. I think that perhaps if more people took the time to work out and take care of their bodies and their appearance they wouldn’t feel so self conscious and would feel better about themselves too.

Hi Zuzanna!
First I have to say that I do really like your workouts and that they are great as they are done using only your own bodyweight. I have 2 questions; why are you almost always using long leg pants? You have lovely shaped torso but I’m curious about your legs. How well shaped are they?
Second question; do you do any exercise to get better oxygen uptake like running? I think you are little bit limited by that at the moment or?

Love, Göran

Hello Zuzana! All I could say at the moment this workout kicked my butt. Thank you I needed to change my ab routine.

Thanx so much for your work Zuzana! Because of school I’ve been slacking in the workout department but this kick my butt. 21:45!

Hey Zuzana, I tried your ab work out and i loved it. By the way I enjoy the conversations you give about reflection on both our body and self confidence. For the comment on what would one feel if ones husband turned to look at a beautiful women, Well let me just say that if one doesnt want our men looking else where than one needs to stay in shape. I have gained only 10 lbs in 16 yrs of marriage and have given birth to two wonderfull children. There is no excuse for a women not to take care of ones body. Moreover, I feel that men should do the same. My husband was a size 28 and 16 yrs later he’s a size 40 that suck therefore, if there are any men reading my comment. Guess what if you don’t want us ladies checking out other men then you best get in shape.

Lang I wouldnt cut down on water, that sounds bad. (well depebnds how much water you actually drink I guess)

But I “think” the body actually retains water in face and other places when it doesnt get “enough” water! So it;s the opposite.

So drink plenty of water I reckon.

Hi Kele – Zuzana gets most of her workout clothes from Lululemon.

I really like your videos. I play tennis and I’m in the national team, the team is kind of lousy because there isn’t enough pressure to keep us fit and I haven’t had a lot of time to go for practices. I have gained some weight since the summer. Mostly on my waist and but.. and kind of on my upper leg. I’m going to start running again but it’s so boring it kills me so I was wondering if you got any really good videos to practice the muscles on the but and legs. I have only seen this video of yours so maybe you already have a video which suits me..

but yeah your videos are great :D

I just finished this workout. I did 5 rounds. the santana push ups I was doing 20 instead of 10, which killed me.
I did 20 on each plank knee tuck a total of 40. my time was 25:10. I really want to try this again and do it right.
I have to say that I was exhausted when I finished.

I need to make larger servings with my meals because the loss of energy I felt was more like lack of calories, I had that feeling like when you are really hungry and can’t think or move as usual while doing the workouts.

I am learning a lot from trying these workouts and recording my progress.
I just noticed there is a new work out. yeahhh : )

LOVED it!!!!
It comes on easy but really wears you out!
Amazing combination!!
Absolutely a fan of your whole project!!!!

Cheers!
Katya

This is kinda personal and kinda funny at the same time lol but have you had a boob job? I’m pretty jealous of yours and have never seen anyone who worked out so much have such “perfect” boobs as you do. Again I’m Jealous! LOL

zuzana you are the best
i like yore exercises

Hi Zuzana
I have a question regarding the plank knee tucks- is one rep the left and the right leg, or is one rep just the right/left leg?

Awesome workout. :)

Hi!
I want to say that you are clever! and keep it, a good mood to you!
you are gay and I like that) continued in the same spirit … success!

21 minutes exactly… then needed to lie down ;o)

Hi Zuzana,
I have followed your website and videos for quite some time now but never actually tried one. I did today and man you are right, just a short amount of exercise makes you puffed and sweat so much! Felt great, loved it, keep them coming!
xoxo

When I started working from home, I gave up my gym membership to save money so I’ve been getting lazy and lathargic so your videos are an inspiration. To be honest, I don’t enjoy workouts but I would love to love it. I do it if I feel I have to, like if I start to look fat.

If you have any tips to enhance enjoyment then that would be cool.

doing only one round of this is also a good way to warm up for intense felxabillity training. :) I did that today so I could work my overspilts. :)

Oh my word. I consider myself intermediate. I’m working towards advanced. I completed only 5 rounds of this workout in 24 min. I felt I was going into cardiac arrest so common sense told me to stop. LOL! Seriously I’m not kidding. I think I’ll just stick to my 4 until I get better. We don’t won’t any deaths posted on Zuzana’s website. =) Congrats to everyone who completed 8 rounds of this workout sucessfully. Very impressive.

That’s a problem for most, people. Even for me and what helps the most is a motivation that will make you excited about the results you want to achieve. If you don’t see a good reason, why you should do these workouts, then it will become really hard to leave your comfort zone.

Hi Zuzi,

I have few questions :-)

How long should I exercise? Is 20min ok or should I do more (longer)?
How long do you do stretching after your workout? There is one stretching on the web, but the video doesnt work, do you plan more stretching videos or advices?

Thanks and all the best!
Kris

8 rounds 26 minutes 8 secs. It was tough.

IM IMPRESED WITH YOUR EXERCISES YOUR TECHNIQUES AND YOUR STRENGHT AND MOST IMPORTANT,YOUR MENTALLITY IS UNIQUE, I THINK YOU ARE EXCEPTIONAL WOMAN AND I M JUST ENLOVED WITH YOU. I LIKE THE WAY YOU TALK, THE WAY YOU EXPLAIN AND THE WAY YOU THINK ABOUT LIFE. YOU ARE MY INSPIRATION. I JUST LOVE YOU!!!!!!
GUILLERMO

Just started your work outs, they are great!!! However I would like to see a video of your everyday meals, or a couple of examples of what we can eat in the morning lunch and dinner.

big question.

what type of break do you take between reps?
and do you do the reps back to back or run through the whole thing 8 times?

Cutting down on your water intake is the wrong way to go to try and get rid of a fat belly.
As Zuzana has said many times it is your diet.
And it is impossible to spot diet or spot exercise to get rid of fat in a certain area.
The better thing to do is to up your water intake and your body will regulate it’s self.

If you really want to get rid of that last bit of weight that you just can’t seem to get rid of.
Look into a liver cleanse.
http://www.Ener-chi.com has a couple of great books that cover this and much more.
I have now done over 25 liver cleanses in the last 5 years and I could not be healthier.

Hey Zuzana, great workout i have just discover your page and im really glad i did. I´ve just finished this wourkout i did nine rounds in 22 min and 20 sek.
Keep up the good work.

Yeah Moe, I have read so. But still Im little confused. calories are burning after 20mins. Should I do 30mis running first and then 26 mins workout and finish by 20mins strech?

K.

Hey Zuzana!

I could do only 2 rounds of this workout for the begining. Maybe because I did “Burn Fat And Tighten Your Butt” workout before that. I will try to do more rounds next time. I have a question: how many days / week I should workout? Is 3 days/week enough? 2 days I have bellydance training.
I’m traying to cut down chocolate, have at least 5 smole meals a day. I have problems in the evening, because I have craving for unhealthy foods (chocolate, ice cream, sendwitch…). So usually I decide not to eat anything for dinner, because is safer for me not to eat anything, instead of eating the wrong food and than be mad at myself.

All best!

Katarina

The female athletes who have the best abs are the jumpers. For example, Yelena Isinbayeva pole vault world champion has lean defined abs compared to Shelly Ann Fraser 100m sprint world champion. Pole vaulting requires the athlete to control their center of gravity through dynamic functional strength expressed through the core in a very unstable environment (the air, obviously) which results in ripped abs.

Your abdominal exercises are full body functional movements that challenge the core by forcing you to control your own body weight. I believe this is essential to produce powerful ripped abs (plus diet of course). I perform your exercises at my local gym to the amazement of everyone with perplexed looks on their faces as they persist with their outdated isolation exercises. But I just smile to them and say bodyrock.tv baby!

They are the best exercises. Give me more, more, more !!!

Thank you Zuzana…

[...] I did the 20 minute Tabata interval training cardio workout. I was going to do one of the latest abs workouts after the cardio but I was too exhausted to do it. I’ll have to do the abs workout [...]

Zuzana,

Great workout and the results show :)
Wanted to know how to go about it as a starter.
Am 6 foot, but the belly’s loose & develop some back problem too at time cause of that.

Best
Sam

Media reply from humble man 39 years old.

Details:
Healthy is sexy. Fit is sexy. Glamor is sexy. All three very sexy. Women are sensative about their appearance. Men are more opinionated about others. Media always focuses on money.

Summary:
Media will always lie, cheat, and exploit for money.
Some women will always be jealous.
Some men will always complain.

On Christmas morning I went online to check the weather. There was a photo on the weather page of a boy who had over thirty needles stuck under his skin by his father. I was outraged. I was about to tell my friend about it and realized I would be like the media.

Recommendation: Glamor abuse is a tiny issue. Your viewers should let others enjoy glamor, Look past the bad and enjoy the good, and stop spreading trivial negativety.

I agree with you.

Hey there LOVE your camera presence-you have an amazing vibe.And of course the body accent etc! I am putting my own tv show together and know what it takes. My parents are from czech i can understand it but not speak. I am a landscape photographer with galleries worldwide,and currently live in las vegas.
Check out my website peterlik.com

shit. 8 rounds, didn’t think i’d last. just finished, i got so tired at the end the rope smacked my arms and i have lots of welts like a prisoner! love it! thanks.

First of all, thanks so much for the 6 pack/love handle workout. I have been working on mine for years with different routines and yours is the best for me by far. The images we see on tv and magazines, etc, are always going to focus on the beautiful people according to physical appearance because that is what the general public wants to see. Education is the key when raising our children to accept their bodies the way they are and to workout to better their health and not be concerned about what others think. Have a great day and thanks for the workouts.

ps. how often should i be doing this 6pack workout?

Hey Zuzana i was wondering if you did the sets consecutively. What i mean is do you have any rest time in between the 4 excercises or each of the 8 rounds? Or do you do everything with no rest at all? Meaning doing one exercise immediately after the other.

Thanks :)

Hiii !!!
first of all, i have to say thank you so much for all the workouts you are teaching on here.im always trying to do all the workouts, but some of them are kind of hard to do… i would love to know how many calories are we burning doing the routines.
And i also want to know,what kind of drinks u take when u go out with friends? because i stop drinking beer because its bad for the abs …im drinking wisky and wine, but i want to know which drink has less calories…

I am 22 years old, and me and my friends are always talking about that!!!

ps: sorry, but my englsh is not really good. hehe =)

Take rest as you need but try to keep them as short as possible. I take a short rest after each round.

Mine was 34.49. The skipping rope part was killing me I had to take several breaks. I could not go all the way down on the push ups. Do you have any tips as to how to build up? I loved the prisoner squats and knee tucks and could have done more of them. Great workout.

WOW! At first I thought I was on world record time, but then I came back to reality and finished at 22:54! Great workout with tons of sweat! It’s amazing to push yourself and see where the hard work will take you! Thanks Z and thanks C for inspiring me to get fit on the fly!

Hi,
We don’t drink that much anymore to be honest, but when we do it’s usually just a white wine spritzer.

I bettered my time by several minutes from when you first posted this…so now I am 25:35, after my usual hill run. I still can’t seem to get the video working, but it was a good workout! Abs are coming alive :)

Hi I am 36 y/o male from uk, i class myself as fairly fit doing weights three times a week and 2x gym spin classes but was getting bored with my usuall routine so i thought i would try your six pack abbs and love handles workout. Wow totally killed me, didnt think i would last 8 rounds but managed it evantually in 35 mins as needed plenty of rest, you are incredible. Thanks for your workouts great to watch and very well put together with good attention to detail and correct form while doing the excersises, keep up the good work. Neal x

hello I wonder what to eat to gain muscle mass and power poerfavor help me better myself and exercise are best for the ab

hello my name is carlos I’m 19 years old and am from mexico I wanted to ask what kind of food would help me to gain weight, what happens is that I’m thin I’m going to the gym but want to get better and have an abdomen more or less like you that do you recommend

hey i would like to start working out! your body is my goal and i was wondering if you have any beginner workouts? yours seem really hard and advanced!! thank you!

hi

do you do 10 santana pushup total or 10 to each side (20 tota)
Same with the knee tucks is it 20 total or 20 for each leg?

Thanks
Kim

I hope we never meet … ’cause you look like you could beat me up ;-)

Hey Cas – click on the workout archives link at the top of the page and the last workout at the bottom “workout for absolute beginners” is a good place to start.

otherwise, just modify the workouts to your own ability. do fewer rounds, or instead of full push ups – do half push ups on your knees… that kind of thing.

and lastly, have a really positive attitude. you’d be surprised at what you can achieve even when you think it’s too hard ;)

So I’m sweating away and I’ve only done half the rounds in the time it took Zuzana to complete the whole workout.

At first I felt a little discouraged, but I kept telling myself “just do YOUR personal best”.

So I completed this workout in 40:18. I’ll definitely be back to try and beat my own score :)

zuzanna please reply back i really need your advice idont rememeber which video i posted a comment on but how do i check for a reply? im so confused ..please answer meee pleaseeeeeeeee

I don’t know what you were asking and I don’t know where did you post your previous comment.

That’s that kind of exercise i was looking for.
I try this one and did 21’23″. But Z’s time is already very good, as i’m a 29yo man and train myself every week in english box, savate french box, JKD, and running 8 month per year 10km once a week. But other people could do less than 21′
That kind of exercises are good for the reasons zusana explain, but also because it don’t take too much time, that is sometime hard to fine.
You can follow zusana as i think she gives you good and complete exercises for an efficient body.(we can see so many things on internet…)

You can also have a book where you write exercises you do every day. That’s a good way to see how you progress, how much and regular you work.

to climb a montain, there’s alway’s a first step. Don’t take care about people, follow your way as better as you can, and enjoy it.

I honestly feel that adults who are offended about photos being touched up, already have self-image issues. I have two daughters that ARE 4 and 1 1/2yrs old, and i’m teaching them now that God made everyone different and to love how He made you. Trying to be like someone else is not why were here. Were here to be the best that we can possible be, first by loving God, yourself,and others. When those things fall into place, you really won’t worry about how perfect someone in a magazine looks. (YOUR WORKOUTS HAVE CHANGED MY LIFE, YOU ARE MY FITNESS ANGEL…GOD BLESS YOU!!)

I really enjoy your site.. I have been going to the gym a lot lately and your workouts are really a great way for me to practice a technique I heard about ”muscle confusion” from a friend who used to be in wrestling.
I am VERY confused about how to get results in my abs. I am at the gym ALL THE TIME, doing cardio and I mainly focus on my abs and thighs, but it seems no matter how many reps I do and switch up my routine, I can never seem to get rid of this little layer of fat covering my stomach. I can feel the abs under there, but I can’t see them =( can you give me advice about what to do here??

Check out the second part of sixpack and love handles workouts.

Read the text above one more time.

Thanks for this workout! I have been trying to lose about 20 pounds for a while now and I found your website in early November. Ever since then I have been trying your workouts, both old and new, and I am hooked! I tell everyone about your website, and my husband even says I have a “girl crush” on you!! I just laugh because I am so excited to have something like your website. I’m not really a gym kind of person, and I like to workout alone and challenge myself. Your workouts are a perfect fit for me and I am amazed at how quickly my strength has improved. The first few workouts I did of yours I could only do about 10 minutes at a time. Since then I have re-visited those same workouts and have completed them. My favorite workout so far is your 20-minute cardio interval from earlier in the fall. I have done it around 4 times so far, and each time I have improved some aspect of my performance. So, thank you for your commitment. It definitely inspires me! Also, thank you for your information on eating real food. I have taken what I have learned from your articles and started to apply it to my diet. Your site is so informative can you check here is other site guaranteedsixpack.com, practical and inspiring….not to mention addicting!! -Grimes

Hey. I’m a Sgt in the US army stationed in Germany. I just gave an exercise session to my battery using only exercises found on your site. It took less than 30 minutes to break everyone of them. I would love it if you gave a workout that could be stretched to 45 minutes or so with little or no rest time.

Hi Zuzana,

I think Rita is talking about this comment: http://www.bodyrock.tv/2009/12/07/fat-exorcism-workout/comment-page-3/#comment-28856

But, you should know what she asked! It’s number one or two in the Fitness Tips here.

–Chris

Hi,
Yes I do :)

hey Zunns, i got shot when i was 19 and was a 3sport athlete. Now I play wheelchair rugby,u inspire me to great! keep it up…. wish i could meet u

Hi Frederick,

You’ve a tattoo!

Gees, that’s not fair you got to tell us what it is, Dude!

Hey, I’m not asking where it is only what it is…please!

–Chris

hi Zuzana!
I’m french, i discovered you fantastic website today, and i love it!!!
i just don’t unterstand (because of the accent) the adress of your blog to watch more and completed video about the workouts!
would be great if you could answer to me!
thanks in advance.

Natacha

Zuzana, I just happened to find your video on youtube and I just loved it. Not only you are a beautiful woman, but you also have great light within yourself, and that shows. I love the way you talk and explain things in general. It makes me feel like I am right there, talking to you.

Anyway, you mention your blog a lot, but I just don’t know how to look for it.

I am a guy, but I think many of the exercises that you show are also good for me.

Happy to have met you. I will tell people I know about you.

This is our blog …. you found it :)

Hi Zuzana,

I’m trying to get a six pack and therefore I’m using the excersise that you do but I’ve broken my two hands during horse riding a few years a go and I can’t do excersices like a push up.
Can you give me extra tips and excersises without using the hands to much?

Thank you !

Hi Zuzana

i was wondering if you do you do more than one workout per day?

I am 15 years old and i and a fit person but the only thing i am concerned about is my stomach. i have abs because when i flex i can feel them but they are covered up. it like my stomach bulges out and does not fit with the rest of by body.

can you help?

Cau Zuzi,nevydrzela jsem to a dneska jsem vymenila jeden den ze summer fitu za tuhle sestavu a je to fakt narez,ale funguje,leje ze me jak z cebra,trocu mi delaji problem ty santana’s push ups,ale budu na tom pracovat.Muj cas byl 34 minut a 48 sekund,co ty na to?
Take care both of you :))

Hi Zuzana, well I did this workout today after work. I’m really surprised that after only 2 1/2 weeks of doing the summer fight program that I can do so many Suntana push ups. The only down side is that I was only able to complete 5 rounds. I am working on getting firm tight abs with no overlaying fat so I am going to do this workout every week and work at improving until I can do the whole 8 rounds in your time (took me 20min to do my 5 rounds and I can already feel it!) Any way, thanks so much for the tips and great workout.

Super, urcite je dobre, ze zkousis i jiny sestavy. Ty santana push ups nejsou vubec jednoduchy, taky me to vzdycky zpomali. Ja myslim, ze cas na poprve urcite dobrej.

You are a gem! I enjoy watching your videos. I workout regularly but I love the idea of working-out at home without all the machines!

Hi Zuzana,

I love your post today! I thought it was so funny what you were saying about walking with your husband and seeing someone attractive, because my friends always get really upset that their husbands are looking at other women, you know these gorgeous made up hair did really done out women, but me and my husband its BOTH of us who are looking, like so many times we go to each other, wow! did you see her??? I think its great. Give these people credit where credit is due, it takes a lot to look pretty. It is effort to make your body in shape. Why not look, give them some acknowledgement that they are awesome. Its way better than walking around looking at ugly fat people. And also, we look at both guys and girls, like I can be like, did you see that guys PECS!! and he’s like that was insane! We don’t have like this jealous you can’t look at other people weirdness. Thats my 2 cents.

That and you totally rock, both of you!!

Hi Z,
I did this exercise in 20min. 35sec. and i love it. It hardest than it seems, expecially if you try to do this exercise with as little rest as possible.

Bye

Loved it…………took me 45 min……..hope less next time…..

Hi Jackie,

Your diet is what is preventing your abs from being revealed not how often or intense you exercise. You should read the diet section of this site or ask at a more current workout for help in eating clean and 6 small meals a day.

Anyway, Zuzana and Frederick do only those workouts they post. Their not sneaking off to the Gym or anything.

–Chris

I’m so excited!!! I just beat my last month’s time by almost 5 whole minutes!! 20:55:48 today and 25:13:33 on Jan 23rd!! It is so motivating to me to see and feel and experience the changes in my strength, energy, and phisique. I cannot thank you enough.

25 min modified push ups and a 2 min rest after round 4.

just did this workout for the first time, sweating like a pig but i finished in 25min and 50sec! great workout love it ;)

hey i wish u luck losing the 20 pounds!! just be commited to working out and eat healthy small portions(i’m still working on the small portions, but i know it’s possible:] ) and you’ll definitly reach your goal. stay positive!

Hi Zuzana and Frederick!

Your website has been hugely helpful with incorporating fitness into my daily routine. Thank you for your sensible information, and, Zuzana, you are an inspiration!

Besides the bigger goal to keep active/healthy and build strength, I’m targeting my stomach fat. How frequently and what kind of foods should I be eating so my calorie intake is less than what I burn? I realize it might be difficult for you to respond to such general question, but maybe you could provide some kind of a guiding idea? I’ve been doing Zuzana’s workouts daily (8th day and counting), and keeping, both, diet and workout log. I’ve been eating healthy for months, and absolutely no sugar other than from fruit and honey since December. On average, I’ve been eating 5 times a day. In a regular day, I would have: 1) 1.5 cup hot oatmeal with several grapes. 2) fruit with handful of almonds. 3) 1.5 cup soup with thin slide of rye bread and half an avocado. 4) milkshake: 1 cup milk, half banana, some cacao nibs, cacao powder, few almonds, 2tbsp coconut, 1 cup water. 5) 1 cup buckwheat with 2-3 cups various vegetables. 6) 2-cup fruit bowl with 1 tbsp plain yogurt and some honey, few nuts. I’m Russian ;) 5’8″ with a bigger frame I’d say. It’s subjective to speak of my body fat percentage, as most would probably consider me healthy-looking/fit, but I’ve got some remnant fat all-around that doesn’t seem to be fading from my current efforts. Also, despite my nutritional diet, I feel hungry all day, and I can’t figure out why…I hope I’ve given you enough background to help steer me in the right direction of eating habits for my size. I would greatly appreciate your advice!

Hey :) the prisoner squats left me sore but i felt amazing after i was finished. im athletic so stamina wasnt a huge issue for me. i completed this workout in 16 minutes and 34 seconds

Super workout!!! Prisoner Squat mě málem odrovnaly, ale zatnula jsem zuby a dotáhla to do konce ;). Jen ten čas je v porovnání s tebou ubohý :( , ale snad se to časem zlepší.

Gave this one another shot and got my best time yet: 24:45! This really works the obliques. I noticed your comment about keeping the abs engaged on the jump rope and it seemed to help.

Hey Zuzana,

My new PB for this workout is 20:55 :)

Thanks ;)

Oh! It was so hard for me! :(
I was able to finish only 4 rounds…In 15 min.
Anyway, thank you for great workout for abs)))

Hi Zuzka,

great workout. I have to work very hard to get closer to your time. I wanted to give up at round 6 but I didn`t and I am so glad. It`s amazing how fast you guys can be. You all are great! Have a nice day. Mimi

today 22:22

I did this yesterday in 25:40. I beat my old time, but not by much!

Haha the same thing happened to me but on my back.

Dear Zuzana,

The issue with photo-shopping is the deception involved. People see the photos and think that celebrities look like that in real life – not always the case.

Celebrities looks affect their earning power – if pictures are photo-shopped, income is earned on a false premise.

Labelling pictures that have been photo-shopped would remove that false premise.

Why should celebrities earning power be boosted in this manner when the earning power of every other citizen in this world is based on the skills they have – skills that cannot be “photo-shopped”.

The absence of photo-shopping in the media would truly celebrate the individuality of everybody’s looks/body shape.

Your videos are not photo-shopped, you work hard to get your body in the shape it is in and you should be rewarded for your efforts. Similarly, other people work hard to develop their career skills and are rewarded for their efforts. Photo-shopping is just smoke, mirrors and deception.

what a great workout!I managed to complete only 6 rounds.Jump rope killed me!please could u give me some advice of how can I strenghten my shoulders???please! you rock!!!!!!!!!!

hello Zuzana,
I discovered your videos on Youtube and I greatly admire what you made, you have a will of iron.
I wish I had some advice from you …
I am “pulpy” and I would lose weight and especially me u little muscle to not be all flaccid.
I do a lot of sports as a youngster (I’m 28 years old), and I stopped for 4 years because of time and motivation :-(
When I see your perfect body, I am a little jealous! but back motivation!
What I advise you to start slowly?
- What exercises to do?
- How many times a day?
- How many times per day or per week?
I feel like “trying” to follow your video: Fitness – Killer Workout Rep. 550, is it a good idea?
I have in my basic equipment like a carpet, a jump rope, a stepper.
I hope you have time to answer me.
Thank you in advance Carole a french girl ;-)

i try again and i did 17min00!!!!
I’m happy

Who was the other girl that was laughing at the end of this video with you Zuzana?

I thought fredrick was always your video person.. or was it frederick sounding girly??! haha i would like to know :)

d.

Zuzana, I followed your exercise for the first time today. I only got up to doing 7 rounds but I had to stop a few times for water. i hope that doesnt defeat the purpose of the workout. Anyway Im eating a tiny bit of a chinese bun with pork and beef in it. I have a feeling that this is not good for my workout but I have a friend who is a trainer who says that you have to replenish your body with protein so that the lean muscle doesnt disappear. If I eat this bun with white bread which I never eat anyway, is it going to kill my results?

Hi,

My name is Lisa, I’m a single Mom of two boys under 5. I have been separated from my husband for over a year now. While married, having kids, and not taking care of myself I was very unhappy. I got depressed, started gaining weight and overall didn’t like the way I looked. After my separation I started running, a great stress reliever, and a great way to work out a lot of anger I had. I have lost all the weight I wanted to and even more. I’m overall a much happier person. Even though my life is very busy taking care of my two children, I still manage to get a work out in. This website has been really motivating, I WANT A SIX PACK!!! This is my next goal!

Thank You. I do not have a jump rope but I will purchase. I changed them for knee kicks 100 reps. I love how you don’t make us use a lot of weights. For the workouts you use sandbags for I fill my backpack with water bottles. When I get thirsty, I drink one :D I have been building resistance so I fill the bottles with sand.

Hi,

I’m Sandra and i’m 17 years old. I’ve been doing this exercise for 4 days. I can say that my abs are already stronger, but i have a little fat on my belly and on leg. I wanted to ask you if i will lose this fat with this workout or i should do something more? Thank you for reply and enjoy. Oh and i forgot to ask; i’m doing 6 rounds of this exercises, because i’m a beginner..Is this too much?
(Sorry for my bad English, i’m from Slovenia. :) )
Sandra.

Zuzana I just wanted to thank you for the wonderful CORE exercises you have shown me. I first discovered you last week on YouTube and just with the little bit that I have done of your exercises I am already seeing results. I will do these until my last day one earth, which tanks to you will probably be much latter than I think due to your excellent exercises. I agree with much of your philosophy also. May I ask what country your are from? Thanks again.
Sergio, Sacramento CA.

I did it with my friend, as fast as we could, and we got 21 minutes! We were extremely tired afterwards though :P

hi

do you do 10 santana pushup total or 10 to each side (20 tota)
Same with the knee tucks is it 20 total or 20 for each leg?

Thanks

fbuys

Zuzana, I love you. I have been a distance runner (a bunch of 1/2 and a full marathon) for `12 years. I also cycle and inline skate. Somehow I got too crazy and fell in love with your workouts and MESSED UP MY ACHILLES seriously (from the jumping I suspect?). I’ve never had an achilles issues before. Its scary. do you think it was from the jumping and what are your recommendations for a speedy recovery so I can get back to running and doing your jump work?

I really love your workouts. You are also really charming.

Hi Z, I did this workout as a bonus exercise of the day.
I skip the jump rope but I did 10 rounds.
To be honest with you I have not change my diet at all. I still love my thai take out once a week and some sweets every once in a while (But I eat as clean as possible!!!) but I lost some pounds and get ton of compliments from my friends and strangers at the gym ha ha ha.

Ive commented before but i have to say it again. Gosh i love you! I love allllll of your work outs. Thank you SOOO much for doing this! You are incredible girl keep it up.

In regards to you talking about the photoshopped pictures – I personally think that it shouldnt matter. adults know that people arent perfect. And everyone knows that Jessica Alba is BEAUTIFUL without even being photo shopped. But i also think they need to put real untouched pictures in there because of the teenagers and even younger kids look at those mags and think oh i want to be like that or i want to look like that and go to extremes to do so like home plastic surgery or something its crazy. Ive come to learn myself that everyone is different. And beauty is different to everyone. Because what you think is hot the person behind you may not think so. Beauty really comes in all different shapes, sizes, flaws, colors everything! And also with the husband lookin at anyother woman across the street… i dont really care haha ive been married for 3 years and i know hes going to look. And whoes to say im not. If theres some tan, muscular, tall guy who walks by me its gunna cross my mind like dam.. hes cute ya know? But it all depends if you act on it. Cuz at the end of the day i know that my man is coming home to me and not her. Plus its okay to look you just cant touch! Like you zuanan, i showed my husband your work outs and what you looked like and he said dang thats her?! Shes sexy. I said yeah i know right haha! Its okay, and as long as he doesnt make any sexual comments about another girl i could care less if he thinks shes hot. I’m a small girl with small boobs so of course if my man shes some chick with big boobs i know hes going to look cuz its something he doesnt have. But like i said at the end of the day all that matters is he is laying next to me at night.

U r so awesome and I love your site it has helped me to loose over 30lbs 2wice :) When my husband and I got married I weighed as much as he did. With one exception he was in shape I wasn’t :) So I searched the web for free at home workouts and found your site I was dedicated to looking and feeling better I went from 162lbs size 14 wedding dress to 128lbs size 4 dress Yippie!!!! Then I got pregnant :( Which was very good news but at the same time I wasn’t not happy when I thought about the weight I was about to gain over the next 9mos :( BOOOOO Now 1yr after my daughter was born I am back down to a healthy 130lbs My friends and family were amazed how great I looked at my daughter 1st birthday party and I owe it all to you So thank you… Thank you for looking your best and inspiring me to look my best… Thank you for always keeping your workouts exciteg and fun… Thank you for always starting your workouts with a great smile…. And last but not least… Thank you for creating this site and sharing your workouts with us :) I would like to send you some before and after pics where should I send them???

Your AwesumNess
Courtney :)

Hi Courtney – very cool story! You can send your pictures to info@bodyrock.tv :)

YOU dont have anything to feel insecure about and it doesnt affect you for sure as you have an incredible body, you look beautiful and you’re actually a nice person. half the population is not even 5% close to how fit you are. and it does affect the impressionable kids/teenagers. as adults, unless you’re comfortable in your own skin, you will not be affected. but when the media shows the photoshopped pics as being the ‘norm’ some might feel bad about themselves not looking like that.

I donno where I stand, as I am quite overweight but I am confident (gained weight through a medical condition not gluttony) i will look at you and other fit people and think yeah, I wanna have my old body again (was a kickboxer) but I will work at it, not feel bummed and bitter. and if it doesnt happen, then its ok. but thats just me, not many are rational. thats where the plastic surgery industry cashes in! lol

i talk a lot, apologies. i enjoy your vids, and i admire your persona. keep it up :)

Great exercise, I don’t know, I said it before, but every time your exercises are very challenging and hard core workouts. I love working out, doing on a daily basis exercise since my 12th, 6 days a week (sometimes there was a period of 2-3 months of doing not so much, what was every time a pity, because you will loose your form completely and need to start from 0 again). I found your site a couple of weeks ago, since then I am active at your site by replying to your vids.

My scores:
Round 1 till 8
3.05 min, 6.50 min, 9.40 min, 12.30 min, 15.20 min, 18.30 min, 21.41 min, 24.30 min

I didn’t think I would be beating your score, but I pushed myself as hard as possible! Almost drowning in my own body sweat (embarrassed). I took between every round a sip of water and wrote my time down.

I am curious about one thing, everyone is always talking about sizes like 2,4 or 6 I don’t know but somehow in my own country I always wear a 36 or 38, by normal sizes I wear S or M. The converters on the web aren’t correct, so just a question if someone knows.

I am 1.70 meter and almost 21. Just curious what kind of size I would have in your country. Because the post of Courtney contains a bodyweight which is somehow the same as mine. I know I did have a size 8 or 10 in Ireland, does that match?

I did this yesterday for my gym time and it KICKED MY ASS! I only made it 4 times and I was a dripping mess afterwards. I’m going to do this particular workout all week. My goal is to actually complete it!

Hi Zuzana,

Just wanted to say thanks for the awesome workouts and video’s.

With regards to the magazine’s and the photoshopped pictures, I agree with you that its our own responsibility how we react to what we see in the media.

I have visited your blog so don’t photoshop me okay :O) lol

Cobus

I just wanted to say that this workout is so fun and challenging. I went out and bought a jump rope so that I could do this workout. It is so fun. I could only get through five rounds in 25 minutes.
The more I do your workouts, the more I see how in-shape you are and how much I want to be fit like you.
This is what is important to me, and this is what I will be doing until the day I drop dead.
Thank you!

I recently started this workout..and omg i get tired so fast, im trying to get in shape the healthy way ofcourse but let me tell you, your workout, sure works for me i feel teh burn in the right palces thnk you so much !!! :]

Hi Zuzana, I’m from Uruguay! And I’m addicted to your videos jajjaja. I watch all your videos and I follow your advice too. I have a query for you, what exercises do you recommend to do at home to abs. I suffer from back pain and sometimes do floor exercises me is complicated. That exercise of standing you can recommend me?
thank you very much still with the challenges! and you have much better brown hair
kiss
continue your work is great

was away and done a lot of your beginner and added yoga, cause you adviced it,
and i am impressed your side is getting better and more detailed by the way couldit be your abbs getting more in shape or?
and ur new hair color is lovely best wishes to you and freddy

ps are there new competition movies from you and freddy, like to see u kick his or seans ass

I just got introduced to your web site. You guys together are a fantastic team.

Your comment about photoshopped images requiring a warning label is one of the best ideas I’ve heard regarding overall health and well-being and managing people’s expectations and self-esteem for themselves — (I assume you mean like in magazines and advertisements that young people look at and compare themselves to expecting that they should look like that)

I had the CRAZIEST thing happen with the abs/jumprope routine!!! I did the exercise, then five minutes of yoga because I knew I’d be sore next day. I went to bed looking like I was three or four months pregnant ( I have two small children and never lost the baby weight) and I woke up with a flat stomach!!!! Is it possible that the jump rope causes lymph to drain? It is the freakiest thing I’ve ever seen and neeedless to say now I’m terrified not to this exercise every day lest my muffin top come back as quickly as it disapeared! But seriously, any explanation for something that quick happening????

Alright, got down to 32:53 on my third attempt. Closing in.

Ahoj. Som zo Slovenska a dufam, ze ta moj odkaz v tebe blizkom jazyku potesi :). Nasla som tvoju stranku a odhodlala som sa “cvicit s tebou”, potrebujem “par kil” zhodit a trosku sa po 3 porodoch rozhybat. Som este mlada, nechcem kysnut a byt leniva :). Tak som velmi zvedava, ako sa mi to bude darit. Zatial sa maj pekne a vela uspechov ti prajem! Stevka z Kosic

Hi Zuzana!

I am a 21 year old woman with a very petite build, but I don’t have any strength or muscle definition. I haven’t worked out in a VERY long time and I don’t know where to start! How many work outs do you do each day? How long should each day’s workout be? I am 5’2 and weigh 105 lbs…is there a target weight that is reasonable and healthy for me ( I would like to be strong and healthy not skinny and weak any more!)?

Thanks for you help and inspiration :)

hi zuzana my name is mansha and iam from india, i saw your site and your workouts and i really liked it . i would like you to show me some simple excercises for my somach as i have a pot belly and it is really big. i would like to lose fat on that area . please help me and show me your exercise for the above. thank you .

i did 7 rounds in 24:40! my jump rope slowed me down cuz its just a piece of rope, its not as thin as yours and it makes little wounds in my fingers…

Hi Zuzana,

I had an acl reconstruction surgery on my knee this summer and I lost a lot of my leg muscle from it :( Can you recommend any extensive workouts that target thigh and calve muscles?

I’m amazed that you’re not selling this high-quality workout content. The P90-X stuff has nothing whatsoever over your approach – and yet I’ll bet they (or someone marketing them) is making 7 figures.

Thank you so much for providing these free.

In terms of photo-shopped images? Another thing I’ve seen is the same guys posing with before/after pictures – in different commercial offerings. It would be funny if it wasn’t so dishonest of them.

your body inspires me, I just tried this workout and I havent worked out in weeks, and I could only do 2 rounds, but I did every rep to the max, I am excited to be able to work my way up. Thanks for this site and thanks for making it free!!! xoxoxoxo
Val in the usa

I just started working ou again so I guess I am a beginner. I travel a lot on hotels so these workouts are great for me. However, I could only do 2 roundsa :( but I did every rep to the max and it hurt! I look forward to making it to 8 rounds. Your body inspires me. Thanks for this site!!! xoxoxoxo
Val from Cali.

Hi Zusanna,
I kinda wish you still have your old videos or if I am wrong can you direct me where I can locate them.
I am back from taking 3months off after a c-section and I got my sister hooked on your workouts/site and well I want to come back cause I miss you and Freddy.
Look forward hearing from you,
Sher

Dear Zuzana:
I have not been at your site lately but I just open it again and before I use to see a lot of routines in your sectionof workouts, now there is just 3 or 4 workouts in this section. Could you guys tell me where should I go to see them?
Regards,
Carla Knox

Hey, I love this work out, it’s one of the first I did from you. But do you have abb workouts and seperately buns workouts that do not envolve push ups or burpees!?!? I like those things, but I did so many yesterday that my arms and shoulders don’t need that today. But my tummy feels unworked, as does my but. I need targeted workouts minus the arms, you do arms in like every work out! Maybe you already have them but your workout library is wonderfuly huge!!! Please refer me to a good one. Thanks. Tricia

zuzana you are great sportwoman that i ever met hurray!!keep up all your effort as i know you are the best with my loves n kisses to u bye

how do i get motivated to work out,heeeeeeeeeeeelp!

39 min 55 sec. I’ve been doing bodyrock now for 3 months… hardest workout yet. SWEATING.

I’m not sure if I did all the exercises right because this workout doesn’t have a video nor enough description. For example, I only ended up doing 10 knee tucks for each leg, but am not sure if tucking both once counts as a one rep instead. Regardless, this workout is gross. It left me sweaty and I absolutely loved it! I think today’s hot and humid weather played a role as well, but seriously, I’ve never sweated this much doing a workout in my life! Thanks once again, Z! :D

25 minutes 17 seconds

I did this workout today! :)
It was veery hard, last time I did it I did Santana Pushups from knees, and jumped without a rope!
This time I did it ALL in proper form, and I am wiped out!!! :))

My time for today is 28:25 (last time with lame form it was 31:33). I am so proud of myself :)) For skipping I alternated highknees with regular “legs together” style. Again, near the end it was LOW KNEES :D But I am so proud about that pushup thing :))) 

i just did this one. 23:05 from me

Hi Guys!

This is an awesome workout! My score: 27:28. But I didn’t think, that I can do all the rounds. That was hard, really intensiv for me. Thanks :)

Hi there,

revisited this one today. Crackers, it is tough!! I finished totally RED in the face and arms, and flooding the room with sweat eheh … such a nice picture…

finished in 26’18”, so proud of myself eheh also I had done the “balls of fury” workout in the morning too.. I must say I didn’t do the jumping with rope though but I did “medium” knees instead. Totally pooped now and it feels great!

Take care

I did this workout last year couple times but minus the jump rope so today I revisited this and did everything in proper forms and finished in 26:53! :D