Jan 29 2010

Start Me Up – Warm Up Routine

Hi Guys,

We prepared this video a little while ago and it took longer to put together because it is a longer format video. We made this video real time length, because we wanted to stress the importance of doing a proper warm up before you jump into your workout. You will see that this warm up routine will be very handy for you this week, because our next theme is going to focus on high intensity interval training and your body will need to be warmed up.  Also I wanted to show you what I do to prepare my mind and body for my daily workouts. You may think that the visualization practices are just hocus pocus, but many top athletes use visualization to help them achieve their goals. Think like a winner and not like a whiner (or a wiener for that matter) :) haha. If you warm up and prepare your mind for the intensity of your workout, you will not only help to prevent injury, but you will absolutely get better results from your training. One of my resolutions for 2010 was not to skip my warm up or my stretching ever again. I no longer consider the warm up and stretching as separate activities from my workouts. It is all one, and it is all important part of my training. It is easy, sometimes to just want to skip into the workout and then avoid stretching, because you want to move on to other things. If you take the approach of skipping out on your warm up and stretching, you are leaving 2/3 of the potential benefits on the table.

Enjoy your warm up and try to beat your personal best in any of my workouts.



P.S. I forgot to say in the video that for the first exercise you might want to change the direction of your body movement.


Around The Web
  • Reishyta

    New years resolution before the 11th grade lose weight and become fit

  • doogiemorales

    Love the warm up. It gets me ready n more excited to get into my workout. Thank <3

  • Mamaredhead

    new year’s resolution 2012: do this before working out ;-) ))

  • Anonymous

    Zuzana, you are such an amazing person. Inspiring that’s what you are ! I admire your courage to share your ideas and your life with thousand of strangers. God bless you, noble soul !

  • Haben

    This warm up really helps prepare me for my workouts. I read somewhere that if you have kind of routine you do before exercising it increases your chances of exercising more regularly. It could be anything really; a song you listen to, a chant you say, or even a poem you read. Whatever it is that revs you up. This is one of the routines I use. Thanks a bunch for posting it. Can’t wait to see more of your warm up routines in the future. 

  • Haben

    This warm up really helps prepare me for my workouts. I read somewhere that if you have kind of routine you do before exercising it increases your chances of exercising more regularly. It could be anything really; a song you listen to, a chant you say, or even a poem you read. Whatever it is that revs you up. This is one of the routines I use. Thanks a bunch for posting it. Can’t wait to see more of your warm up routines in the future. 

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  • Aimdance

    I can’t seem to get to either warm up video or see pictures or wrtten descriptions. can anyone point me in the right direction?

  • eblanda

    Hey Chely I understand you lost bout 40 pounds in 3 months? Could you please tell me how you did it. I´m a mother as well so I haven´t got too much time on my hands but I´m desperate to lose weight and I´d like some good advice from others. Thanks for your comment it´s inspiring. Cheers.

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  • Cristina

    can I workout without shoes? :-s

  • Maartje

    The video is gone, aaarrrggghhhhh!!!
    Can you please put it up there?


  • E.M.

    I just found out about your videos on youtube. I was searching for effective workout exercises that I could do every day, since I’m already working hard on changing my eating habits.
    I just want to tell you how much of an inspiration you are and that every single video I’ve watched so far are great. This one is amazing to start out my routine, or even my day.
    Thank you!

  • Michael

    My wife and I want to start working out again, it has been about ten years. Children have slowed us down, but now they are older. Do you have a beginning set of routines or should we just “jump” in at our own pace and slowly “catch-up” to be able to complete the entire workout?
    We are so glad to have found your site first YouTube then on “bodyrock”. Rock on girl!!!

  • a.j


    I am glad I found your site. I need to get in shape badly but I dont know where to start. I don’t exercise at all right now but I would like to start.

    • Anthony

      I also decided to lose weight/get in shape. I dont work out regularly enough, but I plan to start doing better with that. since i started late November with pretty much eating less (not really a diet) Ive lost 26 lbs. My body still doesnt look good at all imo, but with focusing on exercising i think i can do better. This site is great motivation (cant really do the workouts, not close to being in shape for her stuff -super intense lol)

  • Lvette

    Hi Zuzana,

    I just discovered your videos. The first time I saw it on you tube I have to confess that I judged you “not another large breasted airhead posting her workout”. I am so sorry that I though that of you. You are knowledgeable, truthful, and extremely hard working. I like that you don’t pander to your fans because getting a body like yours takes hard work. I went back to your archives workout, I start my first week of your New Rock Your Body. I plan to the workouts for a month then change to another of your work. Is this the way to following your routine?

    Once again thanks for a great site. Your have my respect and admiration. Keep up the good work.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Ha, ha :) it’s ok, it’s probably the first reaction of a lot of people. The best way to follow my workouts is to jump in to my Daily workouts and start following them on a daily basis. I workout for about 5 days a week and I keep track of my personal bests. Couple times a week I go back to some of my older workouts and try to beat my old records. If you find some exercises too challenging, you can always modify them according to your own fitness level or replace them for different exercises. Just make sure that you are keeping track of your workouts.

    • AnnaSirena

      I am totally agree with Lvette, that you, Zuzanna, are incredible person, trainer and woman=)))))
      BIG thanks to you and Frederick, for this miraculous site!!!
      I’m newer at your site too, I start following your daily workouts, and it had amazing effects to me=))))

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  • Steve

    Hi Zuzana,
    I know you have many longtime fans who follow your killer workouts everyday. But what about those of us who have just become aware of your exercise routines but do not have the fitness level to be able to do them?
    Would you ever consider airing a series aimed at newbies who want to develop fitness as rapidly as possible in order to get ‘up to speed’ to be able to follow a more intense workout.

  • Ashley T.

    Hi Zuzana!

    Your videos are a great inspiration for me. I especially love this warm up video because I had no idea how I should warm up before my work outs. I always jogged on the treadmill for my warm-up AND for my cardio exercises.

    I have a question though…

    Since you have so many work out videos and ideas, do I repeat the same ones I did (example: your tight buns/sexy psychopath workout) throughout the entire week? I don’t know which workout I should do the next day (or every other day). Could you give me some advice?

    • Frederick

      Hi Ashley,
      Do the new ones as they come out and then revisit our older ones when we go back and try to beat our old times. Or if you like you can just mix them up randomly – it’s really whatever way you want to go :)

  • nat

    its incredible what you do! congrats!

  • Caoimhe


    can you offer some work out tips for a lady who is fairly short at 5ft but has large legs which has come from dancing from a young age. The muscles are not as toned but I notice when I’ve gained weight it goes straight there! Buying trousers and boots are such a huge problem. My waist and hips are size 10 trousers (uk) sizes but even a size 14 is too tight on my legs!

    Any info or simple workout rules would be greatly received x

  • Pawel

    Hi Zuzana,

    I am polish doctor working in NL and as far as I know if your pregnancy develops without complications you can do your wiorkouts untill 8 month :D .
    BTW you are doing a great job. Good luck.


  • liza

    Hi! Love all your workouts. Starting on Monday. Would love to be as good in shape as you. You look awesome. Where do you get your workout clothes. Love them!

  • Jim

    I have been following your site for the last 5 weeks. You have done a great job here, it is very inspirational. I’ve never been one to go to the gym I prefer the convenience of working out at home. I like morning workouts, it’s the best way to start my day and I go to your site to get myself in the right mental state of mind. Thanks for the warm-up routine, very well done. If any of my friends that work out ask where to find good information on the web I point them to your site. Thanks for the great workouts and the great advice and I wish you all the success you can have in the future.

  • Susana

    Hi!! Suzanna, let me tell you I’m glad that I found your site. I need some advice I had a baby 10 months ago, right now my weight is 108 and my size is 2. I can say I’m a little in shape I’m also petite, but my concern is my chest area. After the baby I dropped the baby weight very fast and I also started working out, but I noticed the my chest is shrinking and I always sweat more on that area. To be honest I’m begining to feel selfconcious about this. I always start my work out walking and running on the treadmill and then continue with weights…Since this started to happened I had stop going to the gym. What should I do??


    Hi Zuzana

    I’m a girl fan of your workouts

    ber and just this video, and I just realized that when you lifted your neck up you saw the anatomy of your neck

    true, when you lift your neck up you stretch your 2 sternocleidomastoid much, your larynx, trachea and your bottom of your lower jaw

    I love that your neck is made so when you lift it up, because I’ve seen people lift the neck up is not seen nothing of his anatomy, and while you when you lifted your neck up you too hardened muscles your neck

    have a neck too strong, muscular and beautiful

    Zuzana admire you: :D :D :D :D :D :D :D

  • Bea B.

    Hello Zuzana,

    I just wanted to say thanks a million to provide us with these incredible workouts, to keep me motivated and always happy to work out.
    Your work outs are really incredible, I have been following them for a while and I can see positive change in my body shape, eating habits, everything! And it feels soooooooo good ;-)

    Even if I can’t always manage to do them in full, I’m trying to get rid of some ‘baby fat’ on my tummy and trim my legs, hope to get there one day!

    Thanks a lot, I really love all your work outs. Keep up the greatness, you’re a role model for me to keep a healthy life and routine.

  • Shannon L.

    Hi Zuzana. Thank you for your warm up routine.
    I was wondering, do you ever go jogging or running or do you do sprints? I know you have said before that you don’t do anything extra behind our backs and that you only do what you show us in your videos, but I just thought Id might ask you about it.
    I love doing all your workouts but for me it seems that I can’t really burn the fat off my mid-section if I don’t run.
    There have been times when I just did your circuit training workouts and nothing else, even though Im always out of breath after im done… it doesn’t seem to burn off the fat as good as when I include running with doing your workouts as well.
    I feel like I need the extra cardio.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI, I don’t do any jogging at all. If you enjoy jogging, than jog and if not, than try to push harder during the workouts. I personally don’t feel like I need any extra activity. These workouts are so intense that a proper diet should take care of the extra fat that you want to get rid off.

      • Shannon L.

        Thanks Zuzana.
        I do love to run and go hiking so I won’t stop doing that.
        I just ordered my Gymboss interval timer yesterday and I can’t wait to use it. This will definately help me push harder in my workouts.
        And I can tell you what my PB’s are :)

  • Dee

    Thanks Zuzanna!

  • Human

    Hi,Syuzanna! I’m watching videos on yutube and saw your examples exercises. I liked they, because the structure of my physique is similar with your, and I can use them.Myself for about 6-7 years involved in fitness and mountain bike.so, many thanks for your videos.

  • autumn

    if i just warm up for 5 minutes is that good?

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  • http://taniasarts.punt.nl Tania

    you are awesome zuzana
    great warm up
    thank you so much for sharing.

  • Louise

    Hey guys,
    Thanks for another brilliant post. I love the visualisation aspect.
    I need to ask some advice from Zuzana and all of those who post on here. I sprained my ankle yesterday (it hurt soooo bad but getting better, currently on the sofa with my foot above my heart) but still want to work out this week as I’m just starting to achieve my fitness goals. Do you guys have any ideas for any routines I can do (I’m really trying to loose belly fat)? Any advice/suggestions are welcome. I don’t want to sit about doing nothing all week because of one ankle! Thank you :)

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      If you think that you can do some exercises without hurting yourself even more, then try it, but remember that when you exercise, your body releases hormones that are acting as pain killers, so you might not even feel it that you are hurting yourself. Be very careful.

  • http://www.preciouspetslove.com HeidI Daniel

    Thankyou for the warm-up Iv’e been waking up at night just feel like my muscles are tight. I think it’s because I am not warming up properly before workout. I do stretch after but I am going to start making the warm-up part of routine. I love what you talked about visulization. We are given imaginations for a purpose and I plan on using it allot more towards reaching my goals. Another area I stuggle with is late night eating. I do well all day but at night after a clean meal I start to not feel satisfied around 9pm. Last night I told myself what can I eat rather than what I can’t. Grabbed a handful of nuts and some sweet dates. This satisfied me. Will try to use imaginition and buy foods that are healthy for those unexpected cravings. Thankyou, Heidi

    • Audra Gatti

      Hi Heidi,

      I know how you feel. Last night I ate dinner at 5pm ( 1 beef w/vegetables kabob & a side of more veggies) and was hungry again around 7:30, so, I ate a low-fat mozzarella string cheese stick then, grabbed a non-fat vanilla yogurt, put a small handful of oats in it along with a few pecans and that seemed to satisfy my sweet tooth. Not to mention, a full glass of water with it. A soon as 9pm rolled around, I went to bed or else, I get hungry again and would you know I still woke up a pound lighter today :0

      That’s with only doing Zuzana’s workouts and nothing else:)


  • Trish

    I can’t wait to start working out to these videos! I’m really excited to see my body become more lean and toned. The exercises you demonstrate are fun and can be done right in the home. Do you ever work out at the gym, or do you have a gym inside the home? Or have you usually done exercises that don’t require machines to achieve the body that you have today?


    • Frederick

      Hi Trish,
      We don’t have a home gym – just a skipping rope, exercise matt and gymnastic rings. When we moved from Canada last October we had to leave all of our free weights and other gear behind. If you check the workout archives section we have quite a few workouts there that use free weights.

  • Cagin

    Hello Zuzana,

    I started running 3yrs ago in Wales,UK. Ended up being a long distance runner without any aerobics and weight training, and now it’s been 3 yrs. I’m paying for a useless posh gym centre where I don’t attend that much. Runing outside and warming up and doing stretching works fine. I’ve seen your site a year ago on youtube but never took a serious look. I can’t believe the information over here and I will start choosing some routines for myself this week and start applying them. Thank you so much whoever is working on putting this together. one question though, are you ukrania or russian and living in north america? just a wild guess it was. cheers and regards from izmir,Turkey.

    • Frederick

      Hi Cagin,
      Zuzana is Czech and we were living in Canada.

  • Aundrea

    Nice warm up :)
    I was just watching you and Fredrick doing the race to the top and I have to say that you guys are what a couple should look like! (:

  • http://www.bodyrock.tv Paula

    Hi, i wanted to ask you about very, very unpleasant thing – cellulite!Have you ever had this problem?
    I am just 17 years old, but i have it – i am try to eat healty, i do sports 5-6 times a week, but it looks it become more and more unpleasent. I have some drastic diets and i gess that was not good.
    So maybe you have some nice ideas how to fight with it and which of your excersises are the best to get ride of it ( is it possible to get ride of it?)

  • Keith

    Hello to both of you, great workout’s and Camera work.
    This is just what i need, good core workouts, i’m 7 months into chiseling 25 pounds off of myself through Band’s and dumbells and only have that couple of pounds left at the mid section, i have been doing hanging leg lift’s which as you know give you a “leg up” on the competition :) . I know these will get me the results i need. Again thanks so much




  • Matthew Wood

    I like the warm up ideas, I’m a little bit older,39 and holding, but my question is have you ever been hurt? I ask only because years ago i had my knee rebuilt, and even years later one legs are not equal by any means, my legs are strong and let me pass any military training as well as personal workout,do you have any joint strengthening specific works, knees. I try to only use light weights once a week on a limited basis,your workout have provided me with a path to escape the bordem, my other problem, is my lack of flexibility, i see your warm up doesnt have a lot of stretching in it, tightness before working out bothers me and stretching is painful, tried yoga but without being limber it proved a struggle,,,anyting would be great, take care

  • Aleisha


    I am from O’ahu Hawaii and was committed to getting back in shape but it is a slow process. I never warm up at all and found myself not mentally prepared for the exercise at hand (at least not like today). You are such an inspiration to me… I followed your warm up exercise today and then did your cardio butt exercise (my fave, I love my booty lol) and although I modify some of your exercises (to meet my level of fitness) I pushed through and did six rounds!! Which I have never done…I usually do 3 at best and I am beat! But I kept pushing myself and pulled through. This website is AMAZING and you are AMAZING. You are a beautiful FIT person who really relates to us people trying to make positive changes in our lives. You understand that it is not easy and we need to prepare ourselves like you mentioned in your warm up video. I have been telling all my friends about you and your website. I will continue to visit this site and hopefully reach my ideal fit self. Thank you so much!! I was so inspired after my exercise that I am typing this as I am sweating and beat red in the face LOL.

    Thank you so much! <3 Aleisha from the Pacific.

  • Rebecca

    Dear Zuzana,
    I love your site and how u r such a positive person.. i was wondering how you deal with anger? If someone is really annoying you all the time , what would u do. I feel so much hatred toward my brother all the time. He is always jumping or making noises and i am about to burst. I know this is kinda off topic, but i feel like you would kno how to deal with this,
    Thank u so much:)

    • Frederick

      This is actually a cool topic – how fitness can calm people down or help alleviate emotional stress. I feel an article in the works….

  • Gina

    Hi Zuzana

    Thank you for this. I admit that I am one of those who reguarly skip the warm up and stretching because it takes too much time but I will really try to do them before every exercise.

    I have a question about doing push ups. I have started doing push ups recently and have noticed that my traps are getting so much bigger. I am one of these women that bulk up on the upper body really quickly but I dont think it is right that my traps are noticeably getting bigger more than the rest of my arms. Am I doing something wrong?

    I would also like to know more about your diet, portions and about real food. You mentioned in one of your previous posts that women can look bulky but it depends on what they eat. Can you enlighten me on this one?

    One last question/request, could you do a post about sports bras? what to look for when choosing them?

    Many thanks again! Hope you reply.

  • Marinaki

    Please get pregnant before me :) )))))

    because Zuzana I TRUST YOU with closed eyes….i really truly want to follow those workouts not only for health / body but most of all for the baby. You gonna help so many women. Giving birth especially for women/mothers is the most important thing in the world. I am sure that you gonna be a wonderful mother (& Frederick wonderful father) and your babies may follow your footsteps.

    Can you imagine ??? BODYROCK BABIES :)

    When the time will come I wish you all the best…

    I love you Zuzana with all my heart thank you thank you for everything thank you Frederick thank you!!!

    Sorry 4 my English.

    Marinaki :)

    • Frederick

      BodyRock Babies… hahaha. We actually already have a domain name picked out for this but of course it’s a secret – and will be for a while yet.

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  • James R

    Zuzana and Frederick,

    Thank you for your great inspiring work. You are helping many of us to make positive changes in our lives. As the theme for a future set of workouts, would you think about exercises to address muscle imbalances and slumped posture? Many of us spend so much time sitting that we have problems in those areas.

  • Pat

    Dear Zuzana,
    I just started following you on Twitter. Will you start posting short, motivational Tweets more often? I love your motivational words! :)

    I have a question. Do I need a gym membership to get to your fitness level? I absolutely hate working out in public, but I can’t seem to get a good answer on this!


    • Frederick

      Hi Pat,
      We haven’t been inside a gym in forever. There are quite a few people here who have actually quit with the gym in favour of working out at home. It’s a personal call, but I think you can save so much time by working out at home.

  • Nerida

    Hi Zuzana,

    For about the past six months I have been following your routines from over here in Australia. Very inspired by what I have seen. Your love for health and fitness is so wonderful and very admirable. I can only imagine the countless lives out there that yourself and Frederick have touched and encouraged through your dedication to this website.
    At present I am 20 weeks pregnant with our first child. I have been really eager to know if you would have any advice or any routines that would be suitable for pregnancy. Especially that will assist in the bodies preparation for birth and post-natal recovery. If you have time to reply I would really value and appreciate your thoughts.
    Thanks so much!

  • http://twitter.com/dubcmusic Cyrus

    You are awesome!

  • http://www.fotolog.com/flaviarj FlaviaRJ

    It´s incredable how our body changes with exercise, I was sooo impatient and i relaxed about it for a while, after some time I took a look at myself and I really saw the difference, and I actually changed my way to exercise, I used to do weight lifting train, and now only bodyweight with martial arts and swimming and bike… it´s much better to work our bodies in a natural way, it responds better!
    and I have to say you were my inspiration during this change in my life, it might seem a litlle thing but it was not, I used to think I´d never change it, and when I saw your enthusiasm it enthusiasmed me too, thanks!!
    (sorry if I wrote things wrong…)

    Great vid!! ^^

  • Michael

    Hi Zuzana,

    nice routine, I’ll try tomorrow! A while back you mentioned you were planning a whole different site (besides 1ON1) soon, any news on that?:) At least when it’ll start?

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Plans has changed and the 1 on1 won’t be happening anytime soon.

  • Tina

    Hi Zu,

    Great warm-up routine, thank you so much for sharing.
    I like it a lot cause it is also some kind of mind preparation…thats what we need more than we thought…what is in our head and how we feel inside is the most important thing. And our mood, body,…all things we have and all things we are, are reflection of our mind and soul. Interesting stuff and thanks again for sharing…
    You are so cute.

    Have a nice evening,

    I am looking forward new weaks theme a lot!


  • http://bodyrock.tv lyca70

    Hi Zusanna,
    Thank’s for helping us! You inspired me to work out again! I tried to do your advice and tip… now I CAN SEE THE BIG DIFFERENT! You are right, if you want to have a nice and healhty body just work for it and decipline yourself especially for the food we eat. BE HAPPY AND ENJOY OUR LIFE!
    I feel great! they say look’s much younger…hmmmm

  • kristyna

    Ahoj Zuzi,

    tentokrat v cestine :-) Diky, to je odpoved na moji starsi otazku jestli mi staci jen workout nebo se mam zahrat, workout a pak stretching. Tajne jsem doufala, ze pisnes, ze staci :-D No nic, stretching me bavi a to zahrati si nejak osvojim. Stranky jsou super, je to tvuj konicek nebo se tim take zivis? Preji hodne stesti a diky za motivaci.

    Pa Kika

  • marina

    Hello Zuzana and Frederick,

    Along with your many loyal followers of the site, I wanted to express my thanks for all the great work that you do :) . Thank you Zuzana as always for providing such great and exciting exercises, and Frederick of course, for being so tech-savvy and bringing it right to our homes via computer! The quality of your work is top-notch!

    As for today’s warm-up routine, thanks! It is great! I know you guys have mentioned making some videos exclusive for members in the future… being a grad student with loans up to my ears, I will secretly hope that that day comese later than sooner ;) . In this day and age where pretty much everything and anything comes with a pricetag, I’m extremely appreciative of this free site! And when that day comes where it won’t be…hopefully I will already be practicing and receiving a paycheck, so I can continue learning from you :) .

    The amounts of people you two have reached out to through this website is beyond impressive. Thank you both!!

    I will now get back to working on my one-legged squat, which many months later I still am not able to do??? heeeelp! :)

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Marina,
      the membership area will not be up anytime soon. There are many things that we have to do including changing the whole design. You don’t have to be worried that we would put a wall around the content that we are providing for free right now. Everything will stay the same and whatever will be in the membership area will be an extra stuff. Pistols are a problem? Practice :) Avoid going down into the squat and just try to get up on one leg.

  • Durc

    I’M A FAN!!!!!!

    I found out about you by accident…checking youtube for new exercise routines because I have grown bore with my 7 years of gym membership of cardio & weights. I wanted a change – mentally & physically(more streamline body like yours)

    Dear Zuzana, your workouts are great. I look forward to seeing what other workouts you provide and think you are very encouraging.

  • vanessa

    hey zuzana,

    du you watch out on food pyramid?
    or do u think it´s wrong?
    all best from germany :)


    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      there is a diet tab on the website with many answers to your questions :)

  • RENE

    Hi zuzana,
    Thank you so much for sharing your warm up routine with us. I wanted to ask you, the pants you are wearing, who makes them? What is the brand name?

  • Mickela

    Hi Zuzana thank your for the warm up routine. I love the kicks, I always get in a good mood when I do those.
    I think stretching and warming up is really essential to get you mentally and physically ready for a good work out. even just running in place and a few jumping jacks works.
    I worked out really hard last night and plan on doing so again today. I am getting stronger too. My push ups and rope jumping are getting better and better, I am able to really focus on form instead of struggling.

  • Mary

    Very good warm up!!!

  • http://bodyblog.tv Lish Weese

    Since I’ve read a few comments about pregnancy I just wanted to add a little personal insight here. I ‘ve had two little sons and gained approx. 17 lbs each time but most of that was baby, breast, and fluid. :) I was actually told to diligently keep working out (just not as intensive) because both times I got pregnant I was a cross country runner. The doc said that my body was lean, toned, and fit and that what a mistake it would be to let it grow fat, untoned, and unfit just because I was with child. I did as she said, and like Zuzana said..I didn’t want to use my pregnancy as an excuse to eat huge portions (rather I added on an extra bowl of cereal/yogurt/fruit) each evening to my intake (for the baby!) and I had two very easy deliveries and healthy pregnancies. My doctor noted that the heaviest women had difficulties and complications. Many thought I would because I didn’t seem as large as they thought I should be I guess…I did not diet, I just kept eating healthily and kept my portions unexcessive. They told me that my strong and well-muscled body allowed me to deliver my sons with more ease than most mothers they see on a daily basis. They said that it helped me out tremendously to maintain my physique and good diet. Hope this helps!

  • Eliza

    Hi Zuzanna,

    This is kind of off the topic of the video, but do you have any advice/modification exercises for those who can’t quite perform the exercises you give at your level yet?

    Specifically I’m talking about pull ups. I can’t yet complete a full one. Currently I’m trying to do negatives in my routine to get muscle memory going, and then finishing up with the assisted pull-up machine at my gym and push ups to get the real burn. Is this the right way to be going about this? May you could make a video showing some modifications for different exercises for people who aren’t as advanced as you are, but want to keep following your routines and getting stronger.




  • Rut

    Hello, Zuzana!

    I belive its a personal question,but what do you think about getting pregnant in future? Do you want babies or its not for you – thing?
    It would be very interesting, if you would get pregnant, and see all the workouts during pregnancy and after hehe :) I belive there are many mums-to-be who would be glad about that stuff, including me, because i am planning to have a babie in a year, so just wondering how i will keep my shape then, but till that I am doing your wonderful workouts! thank you guys, i sending to you my best wishes:)

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Rut,

      We are planning on having babies, but we are not sure yet when that will happen. However I am also planning on doing workouts while I’m pregnant, so when that happens I will be ready to take you guys through the journey with me :)

      • Anonymous

        My friend is a trainer and it was fantastic to see her training while her pregnancy.
        She was so beautiful when she was pregnant… she only gain weight in the «right» areas and she looked like a model.
        She also dropped the weight fast after having her baby.

  • http://www.destinationeurope.com.au Andrea

    Thanks for posting a warm up routine. I was wondering about the best way to warm up and this helps a lot.

    I followed this by doing your 20 minute interval training workout and am now exhausted!

    Looking forward to the next workout.

  • Pingback: 15 Minute Warm Up | Destination Europe

  • http://- Kadir

    Thank you for that new Warm up Workout.

    I have tried it and it is really nice and easyer because mi older Warmup workout was really intensive and hard.

    I have done the Six Pack Abs and Love Handles Workout

    Mi old Time was 26,09min and the new time is now 22,53min YES.

    Have a nice Weekand Zuz. and Fred.

    Mfg Kadir

  • Karol1

    Hello I am in Melbourne, Australia. I love your guys, I stumbled onto your clips on you tube last week and have been watching everyday. I am so exciteeeeeeeeeeeeeeeeeed as I feel like you really know what you are doing to instruct me on getting really toned, I love muscles and definition. I have had personal trainers in the past but it’s all the same crap, your work outs are really unique I must admit using your own body weight is harder than pushing weights.

    I am obsessed with your site I have even upgraded my internet speed with my provider as the clips took me forever to watch. I love your body and your attitude. I can relate to the clip on regrets. Not one of us can cast a stone at anyone as we have all done things we regret we thought it was an ok choice at the time, “When you know better you do better”. You have inspired me to look after my self and to change and to be the person I visualise in my head.

    If it’s not to personal can you please tell us about your background and how you leant to train like you do, when you stated to work out and who taught you. Also I would love to hear how you got together with Freddy and when you left Check to live in Canada etc.

    My 5 year old says to me “mum lets watch that lady on the computer exercise”.

  • barbaraG

    again another great video! Meanwhile I tried almost all of your workouts and love them all!

    I read yesterday on your site about the film Food inc. – just saw it and it really shocked me and made me think.
    I wanted to ask you if you could maybe make a separate post with good books and films on the topic food and exercise.
    I remember you recommended a lot of books already, it would be nice to have them all on one post.


  • Adela

    Great routine! I used to visualise my goals on other things, but i would never think to use it in my workouts. The warmup is great and it gives you more energy. Sometimes, when not warming up, i had to stop in the middle of the workout, because of hard breathing and non motivation.

    I’m haunting for strength and resistance workouts/training.

    When the video ended, i was expecting another “threat” for not visiting your blog. :) )

    Sugestion: some advices for boosting the energy levels would be awesome.

    Have a nice day and a great workout! Adela

  • Mikojan

    Dobré protaženíčko

  • jana

    Hi guys,

    I have one question: should I get out of breathe after warm-up? Twice a week I do aerobics and sometimes I am stretched and sometimes I am little bit get out of breathe. But I don´t know what´s enough for my home workouts – I mean the intensity of my warm-ups.

    I love your site although sometimes it´s hard (or impossible) reach up your workouts. So that I had to simplify it. But I am looking forward to day when I am able to do it.

    Thank you and take care.

  • SpanishGirl

    Guys, awsome videos and workouts as always. Just 2 request:
    - A not so basic stretch routine. I dont mean an afterworkout stretch routine but a routine for getting able to do the splits and get really flexible.
    - Some menus and meal schedules so we can really get an overall idea of what you’re actually eating. I get the 2-3 hours, small portions and all that clean eating. But it’s hard for me to plan the days.
    Thank you so much and I hope you ever find the time to help me with this!
    Showing some love from Spain

  • Pingback: Start Me Up – Warm Up Routine | Fitness Advice, Workout Videos … Body On Me

  • Nayeli

    Hello Zuzana! I am pretty new to your site. I was actually looking up songs on youtube and at the bottom saw something about “Gaga” and “Butt” or something like that! LOL! I had to see what the heck that was and viola! Here I am!

    I did 2 of your daily workouts and I am so sore! But I love it! I think you’re great! Also, I have never seen anybody do a jumping jack backwards before! LOL! I have only ever seen people start with their legs together and then jump apart!

    Thank you for what you share with all of us and keep up the good work!

  • S


    I was just browsing through some of your old workout vids in the workout archives from back in 2008 and I must say that you have gotten even more toned since then! You already looked amazing before but I can definitely see the difference in your definition especially your abs! :)

  • Tali R.

    Hi Zuzana and Frederick,
    this look like a great routin, i will try it today. my husband start telling my butt getting smaller, and im starting to see my muscle all over my body. as you know i had a baby 5 months ago and it is so good to go back to my old self BUT BETTER. i was supposed to go back to the gym soon and i decide not to and just keep working out with you. and i have so proud of my self that i can do hard ruoutins like you do, i like to show my women friends your site and they are amaized by you (telling me “what you can do that”)
    next week workouts is one of my favored and i know it will be a great week.
    Thnk you so much for letting us see into your lives. making me and others im sure feel like we know you,personally
    im going now to workout,
    have a wondefrul weekend.


  • Catia Sereno

    Hello!! Thank you, again, for your exercises!!!I love all!! I think that,latelly you just do 3 program exercises per week! For me is litle! I just need every day… because i rest in the weekend… because i work … in the water .. so a take me bath in there…

    I love your exercises.. and for me you are an inspiration… to continue workout… THANK YOU VERY MUCH!!

    Kisses… Kátia from Portugal

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      There are like 30 workouts in my daily workouts that you can choose from and that’s what I do if I don’t have a new routine, so don’t hesitate to try them all.

  • Rutele

    Hello Zuzana,
    Thank you for nice video :) Well i had question, i was talking with my boyfriend, and he says to me that i have drink creatine and amino acids, and protein powder supplements? Its wright? Because for me it’s confusing. I read that you don’t take any supplements. I started to do my workouts, and home, i have weights, and another equipment. I eating more carbs until mid day, and from 2 pm i try to lean protein, with veg. I am 1.68 cm, and 60 Kg, i trying to loose 7 kg. Thank you

  • LaPria

    You are such an inspiration! I am wondering if you have any advice for strengthening a very weak knee? Still not sure why you don’t have a book or workout video deal…you’re more knowledgeable and fit than others I’ve seen on tv!

  • Natram

    ahhhhhh, this was relaxing for me. :D

  • Katharine

    Hi Zuzana and Frederick. What do you think about this: sometimes when I am working out (strength training) I hear “clicks”. It is usually in my arms. Is this a bad thing? It is not always when I am doing something hard. For example in this video when you are supposed to grasp your knuckles in front of you and then flip them over my upper arms were making these popping or clicking sounds. What could this be? I value your opinions!

  • http://www.myspace.com/tanyaphilipovich Tanya

    Hi Zuz/Freddy,

    I am having a ton of fear about the push-up with the clap. It’s so bad it makes me burst out laughing as I stare at the mat, and frankly people at my gym are taking notice! HAHAHAHA! I know I am strong enough, do you have any suggestions?

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      look fear in the eye and tell him/her to go away :-) )

    • Geodfreid ManSon

      Yes Tanya
      Just do it!!!!!!
      Many years ago when I started working out and I was trying to do the clapping push ups, What I did was to put a pillow under my face so that if I did fall on my face I at least would fall on a nice cushion and not hurt my face. HaHaHa.

      Don’t worry about anyone around you ,,what they think.
      Just do em..

  • http://bodyblog.tv Lish Weese

    GLad to see what warm-up you practice!! That makes me have a clearer idea of what a full-body warm up should look like…you guys are incredible! I can’t tell you enough how much this very site has changed the way I am viewing my body, my diet, my portions, my exercising, and my goals. A huge thumbs up and thank you for doing this for so many of us that love to reach a fit , firm, healthy, lovely body that we have to live in every day! So encouraging to read others comments as well. Fun hour every day I spend reading your blogs. I do have a simple question for you … how long did it take you to get those wonderful upper arm muscles to show? I was just curious, a little impatient with my own perhaps too… I am in awe that these simple intensive, not hugely time consuming workouts transform a figure into yours! Beautiful!


    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Lish, thanks a lot for the nice comment. It takes time and patience, just keep going after your goals and enjoy the process of getting there.

  • http://www.exiteugene.blogspot.com Mandy

    I had a Zuzana related dream too! I dreamed that I could suddenly to pull-ups. I showed off and impressed everyone by easily doing five pull-ups. Unfortunately, the dream was not a reality! Today I did the 300 rep workout and those pull-ups were not effortless.

  • http://bodyrocktv jason landers

    hey zuzanna, wow now that’s some stretching!! my stretch routine consist of reaching to the ceiling and touching my toes, and then off i go. but i want to start stretching more. haveing you post this reminds me that it’s important. thank’s!

  • elina

    Hi Zuzana,
    First of all I want to tell you that you were the biggest inspiration dor me to start working out and change my outlook on fitness and lifestyle in general back in October 2009, I was getting in such a good shape and started to see amazing results following your daily routines, and I was getting so much stronger with each day that I didnt even have to modify some of the moves that were very hard for me before (e.g. regular pushup). Any ways long story short in the end of December I found out that I’m pregnent and obviously I could not keep up with the intensity level anylonger, but exersice still remained part of my life very low intensity and not as often due to morning sickness and daily fatigue.
    SO the big question I have for you is I really dont want my thighs and hips to explode during pregnency , my upper body is fine I am not worried, but butt,thighs, and hips is my major concern, I know that the more calories you burn (by doing high intensity exersice, the better results) However, what you think I can do based on your knowledge to keep my butt and thighs toned if I cant perform high intensity short burst of strenght and cardio? I eat very healthy, I am almost 3 months pregnant, is it possible to workout out my thighs and butt in a “low intensity” level keeping heart rate no more that 140 beats a minute, and still get results?I hope I dont confuse you?

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Elina,
      You might want to look into Pilates for toning up your body during pregnancy. I haven’t been pregnant and I have no experience in training pregnant women. However I believe that if you stick with the healthy diet ( lot of veggies, fruit and other real food) and small portions, you shouldn’t get fat. I would check with my doctor about everything, but my opinion is that even pregnant women should have some discipline instead of using their pregnancy as an excuse to eat massive amounts of food. I have seen that many times among some my friends.

      • Stania

        Hi I have two kids The thing is every pregnancy is diffrent but for sure you shouldent jump and do heavy lifting and take the way you feel comfortable whit I have my pregnancy aktive and I think I heve benefit from it.Pregnancy is not I illness always my mom said.
        Good like whit yours(pregnancy) and keep-up women are much stronge then they thought.

    • mary

      hi, i think that also swimming would suit, if you like it. if done regularly at slow-medium pace it’s safe for pregnant women. i totally agree with zuzana about the pregnancy being an excuse for doing nothing at all, but on the contrary it is really important to maintain strong muscles, so that you can live your pregnancy more easily and recover quickly after childbirth. so, keep moving! :)

    • Geodfreid ManSon

      Who the hell is feeding you this line of crap that you must slack off just because you are pregnant?
      And especially when you are just in your third month.
      At this point do you know that your baby is not much bigger then your thumb?
      I have had different training partners that have gotten pregnant, and all of them have continued working out even up to the day before they gave birth.
      None of them gained more than 28 pounds, and every one of them had beautiful completely healthy babies and were back to working out within days of having their babies, and all of them were back to their normal weight within weeks of having their babies.(A couple of them within days)

      There is no excuse for getting humongous and slacking off just because you are pregnant. In fact getting pregnant is just an excuse for many women to just get real fat and disgusting, and then say that the pregnancy is why they just can’t seem to lose that extra weight.(rubbish)

      When in actuality your body is made up so that when you breast feed your babies, your body will be able to burn away those extra fat deposits (Cellulite) that have accumulated on your thighs and buttocks.

      The fat depots in woman’s thighs and buttocks are activated only during specific female stress situations, pregnancy and lactation. The hormones of pregnancy cause the fat-depositing enzymes to be more active. Pregnant women sadly attest to this fact as they watch their thighs get fatter. But then, once the baby is born and breast-feeding commences, whoop-de-doo, those thighs start to shrink. The hormones associated with lactation seem to be the only mechanism that activates the release of fat from the thighs.
      Getting pregnant is not a good excuse to just eat like crazy any junk that you want to just because you say that you crave this or that. (it is just that,an excuse).
      Another thing to remember is that before you get pregnant and the baby grows to the size of 6 to 10 pounds that your uterus was just the size of your fist, and has grown in size to accommodate the baby.
      It takes some time for your body to re-assimilate the extra tissue of the uterus and shrink in size.
      Now what is the best way to get your body to get rid of that extra tissue?
      Get back to exercising with Zuzana!!!!
      Better yet, Don’t let this pregnancy be an excuse to let your self go and get fat in the first place…..
      I love you,
      I am sorry,
      Please forgive me,
      Thank you.

      • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

        This is very inspirational Geodfreid. I am very curious about my own pregnancy and I won’t be slacking for sure ;)

        • Geodfreid ManSon

          “) Zuzana:
          I am sure that when you do get pregnant that you will be just like my training partners and have great eating habits and also continue exercising throughout your pregnancy.
          I know this because you are the very same “type” as the ladies that I continue to workout with to this day.
          And it shows, even in this very video when you were telling us to visualize your own ultimate body,,,,,you were doing just that weren’t you?,,,,When you were telling us to do this you were looking down and to your left and visualizing, just like you were telling us to, am I correct???

          I actually used to get training partners who had already gotten pregnant and had spoken to their girlfriends who used to workout with me while they were pregnant ,and I would kind of mentor them through their pregnancy with their workouts and eating habits, so that they could have the same experience of continued great health while they were pregnant.

          I am of the opinion (and this may not ba a very popular opinion) That if you cannot continue exercising throughout your pregnancy because you may lose that pregnancy that, that child was not meant to be, and that child would not have been physically healthy throughout it’s life.
          You see I was raised on a farm and that was the way we kept our animals,,Kinda the survival of the fittest thing.
          And that is a huge problem that I see with the human species, with all of our socalled scientific breakthroughs of woman staying in bed for months at a time “Bedrest” just so that they don’t lose their babies (phewey) this kind of socalled doctoring has caused our species to deteriorate to such an unhealthy species,
          Which on the other hand in my opinion why there are so many beautiful woman (like Zuzana)from countries such a Czech, Yugoslavia,Croatia, Poland etc.is because of the hardships that these people have endured in the past which actually made these people stronger, Yes survivors..

          Sorry for my little rant…

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


      • Stania

        Hi how many kids did you have
        Is big difrend if you work out for long time and your body is in good shape.I think every-one is different and body cope whit situacion diffrently.The best thing to do is ask someone ho understand.And the best thing is listen to your self you know the best what your body can or can’t take.

        • Geodfreid ManSon

          Hello Stania:
          I don’t recall us ever raising any goats and them having any Kids,,,,But we did always have sheep that we raised for lambs,,,
          However, if you are asking how many children that I have had,,,
          Maybe I should clear a few things up,
          I am a heterosexual man.
          And I absolutely love the female form.
          One of the few things that I have figured out that I cannot possibly do is to grow and expel a baby from my own body.

          I do however know more about the female body then most Woman, (and definitely more then most men)because I have taken the time to learn as much about the female body as possible,to know how it works not only physically but also mentally,
          I used to help woman with working out with pregnancy, but I have now devoted my efforts to knowing how to give more pleasure to woman through exercise,thorough thorough(intimate)Body massage techniques(many important pressure points Like the GB21),NLP and hypnotism then they have ever previously known. Yeah I teach them and their husbands or boyfriends how to “Rock their world”
          Hence the email addy yonisatsang @ lookup the two words yoni and satsang and you will understand.

          Zuzana you need to teach everyone how to do the very important exercise known as Kegels. That works the pubococcygeus muscle or PC muscle. http://en.wikipedia.org/wiki/Pubococcygeus_muscle
          (and Deer exercises)
          An extremely important exercise for both Men and Woman.
          And if you are not already doing 500 to 1000 a day (or more)then you should be.

          Not only is it important for your sex life but it also helps in child birth and overall health.

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


  • soufiane

    I can’t watch the video i have a problem on my computer, I have a question why don’t you have workout cd like the others?

  • Rebecca

    This video isn’t working for me:( It just black all the way thru, even if i go on youtube to watch it. All the other daily workouts load fine, maybe it has to do with how long this one is… idk i am wondering if this is just me, or if other ppl are having problems with this video too.

  • Kate

    Dear Zuzana,

    I really love today’s video. I am not very fit still.. i keep on trying to complete your workouts but I am never able to complete those many reps.. I have not developed that much strength.. I am working on your beginner workout series. It will be very nice if there would be some more beginner videos.. or at least modifications of intermediate, advanced workouts which could be done by beginners.. I wish I could do work outs like you. I am still way way behind..

    In this video you ask us to imagine the best form possible in the beginning exercises.. I could not help but imagine you.. :) .. I hope you dont mind.. you are so perfect.. I was wondering what would your perfect form would be if not this..

    I would also like to share this, I got a few exercise and fitness books a few weeks back.. thinking I would find some easier exercises.. but I ditched them all.. I love your blog.. You rock babe.. big time!

    Thank you so much for this wonderful site. I wish we all could do something for you in return. I feel just thanking is not enough.

  • Jessica

    Hi Zuzana! I just found your site through youtube and I love it, I love that I can do these workouts at home because I have such a hard time getting to the gym, mainly because I am in college and my schedule is always changing. I have a question, I have a thyroid problem and I’ve had such a hard time losing weight. I finally have lost twenty pounds, my stomach is much flatter but its very flabby, how do I tighten that area? What would you recommend? Also, just in general what do you feel is an adequate amount of days to work out? Thanks so much!

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      Start doing her workouts – 5 times a week, eat clean and if you are dedicated, you will slowly but surely start seeing results.

  • Crazy but happy

    lol sorry about the spelling, i tried to write as fast as i could since it was alot to write.

  • Genevieve

    Hi Zuzana,

    Please help me with my dilemma! I drink 6-8 glasses of water a day because I know I have to. I hate drinking plain water. I have to have something mixed in it so I use crystal light. Am I drinking too much crystal light if I use 6-8 to go water bottle packs a day? And if so, is it ok or not? What do you recommend if it’s not ok? Also, I was curious about how long do your daily workouts last? Please HELP!!

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      Girl, I would make sure that stuff doesn’t have artificial sweeteners which are full of chemicals and most definitely not good for you.

    • Anonymous

      Maybe you could try to put lemon slices in your water… it’s more natural and it’s going to slightly flavor your water. I also like orange slices and strawberries :)

      • Genevieve

        Thanks, I like that idea. I’ve never tried water with oranges or strawberries. I’ll try that.

    • Geodfreid ManSon

      Even one drop of crystal light is toooooo much!!!!
      I don’t remember which sweetener it has in it but if I remember correctly the last time I looked it has aspertame in it.
      Not only is it one of the worst additives that are added to foods but it will actually make you fatter.(Kinda counter productive to what we are at this blog for right?)there are so many researchers and documents on this horrible substance that I can’t believe anyone who cares about their body would possibly consume even one drop of something that contains this substance.
      Just a simple search on the internet and you will find many article written on this awful substance.Here is just one. http://douglassreport.com/reports/aspartame/?gclid=CNn-wtfgzJ8CFQkcawodZlArlw
      There are so many more.

      Does your water taste bad?

      • Genevieve

        Thank you for letting me know. I just hate drinking water because it’s so taseless and 6-8 glasses everyday gets very frustrating (I know I’m weird). Do you have any suggestions to what I can try instead? It would help a lot. Thanks!!

        • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

          Hi Genevieve,

          Try Anonymous’ suggestion and try putting some ice in the water. If you have a juicer maybe mix it up with apples, mangoes or papayas!

          I personally love a nice cold glass of water…drinking some right now!

          Take care,

          • Genevieve

            Hi Chris, I will try that. It sounds good, thanks!

      • Genevieve

        WOW!! I just read the article you posted for me and I can’t believe it!! It’s crazy, the sugar substitutes. I can’t believe I was taking so much Crystal Lights. Thank you for sharing.

  • Crazy but happy

    Zuzana, im actually quite worried about your new years resolution, well not in the sense of anything really bad happening but i think you should stretchat the end of your workouts. Stretching is good for the muscles because it stretches them out so they get vasolidated and therefore increased bloodflo and nutrient absorption but it also effects the way your muscle responds such as when doing an intense workout you need your muscles to be more fast twitch type and strong but stretching them before you start your exercises changes the way your muscles will repsond, they will be less fast twitch and it may hinder performance. plus you will burn fat faster by doing intense workouts and gaining muscle so i am sure you need to be at top performance.I think you should stick with your warm ups at the beginning of the workout and try looking into dynamic stretching, because from what i know there are different types of stretching and they effect your muscles in different ways.

    If you want to do the type of stretching that increases your flexibility then you should do those at the end of your workout for the muscle groups worked because not only do they improve flexibility but they also will increase the growth and strength of those muscles, so that is what i know, i may not be perfectly right so you will have to look into it yourself. but i think somone with such great motivations and new years resolutions shouldnt be having any issues that may get in the way so i hope you look into my tips.-thanks for such a great site, and be the best you can be.(and stay sexy!)

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      I am with you on the one.
      I am a firm believer that static stretching makes your muscles temporarily weaker. I am not sure which study it was that I read but it was something like 30% weaker. When you do such stretching you inhibit albeit temporarily your muscles ability to fire up and if you are planning on doing explosive things like jump squats, Jump lunges and the likes it might actually be working against you.

      I firmly believe in a small circuit of exercises like body squats, forward lunges, push ups, etc that you repeat 5 times in a 3 round so that you set up your body for the work ahead. You create muscle tone (not sure how to phrase this).

      After the workout however, I would certainly advise the type of stretching you are doing.

      My opinion of course :)

  • Ashley from Canada!

    Thanks Zuzana for a great restorative warm up. Very soothing and refreshing for the mind and body. This is how I would like to start everyday.

  • Nic

    Hi! Thank you for all the videos(: They are awesome and I can feel myself getting fitter already!

    I would like to ask either zuzana or freddie: when exactly should we exercise?

    I heard the best time is first thing in the morning, so that we can get a boost of energy for the rest of the day. But should we do these workouts on an empty stomach? Or should I at least have breakfast first? Problem is, I’m not comfortable exercising after a meal, and if I wait for the food to digest it’ll take quite a while..(I just want to get my daily workouts over and done with! haha)

    again, thank you so much and I look forward to more videos(:

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla


      it is quite simple. You workout whenever it suits you (your body).
      Some people do well first thing in the morning, others are afternoon or evening people.

      Pick your poison :)

  • Sarah O

    Thank you so much Zuzana. If I could hear these each time I start an excersize I think I would definetely try harder. It would be so amazing if this video (even just the audio) could be loaded onto some type of portable player. My computer is in a dingy corner so I tend to forget parts of the excersize after I go to the other end of the house to do it :(

    Also, the sports store and fitness store near me do not sell hanging rings. They only have a pull up bar. I have tried a bar and it destroyed the woodwork in the doorway I set it up in. I really want to try these rings. Do you know if I can buy them online?

  • Lucka Mantra

    Diky Zuzko! Great video!
    I haven’t been able to do really hard workouts for over one month because I injured my shoulder and it is quite painful. It is depressing for me because it has put a pause on my training and climbing. I am doing what I can to make it better (yoga, physio-therapy, chiropractor and massage!) and I look forward to being in healed and in great shape again!

    This video is very important for everyone! I rarely ever warmed up like this before my workouts or climbing, usually I just jog for 5 minutes to get my blood pumping. I think that if I had incorporated warming up the joints and connective tissues (instead of just getting my heart rate up) I might not be in the situation I am in now.
    I hope that in the future you could educate us about what you can recommend for stretching and cool down after your workouts, since that is equally as important.

    And thanks for the reminding me to visualize! That really spoke to me because my goal since last year is to be an inspiration to others. I feel like I fail right now because I am a yoga teacher who has shoulder pain. How can I inspire others when I am not portraying the best health in my own body? I guess I can do it by not giving up.. :)

    Thanks again, you and Freddy do a great service with this web site!
    Be well :)

  • Yen

    I don’t know if you guys noticed but Zuzana said “by ankles I meant your foot”. That cracked me up so hard.


  • http://yahoo.com ahltz08

    i like your body!!! how can i build mine 2? hehehehe tc!!

  • Mandy K

    Hi! I am fairly new to this site and am not sure if this has been asked yet, but how long should you wait after you eat a healthy breakfast or lunch before you can start warming up and doing your intense workouts?

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Mandy, first of all welcome to our site. This is very individual, because everyone digest food in slightly different pace. Try to listen to your body. I need about hour and half after I eat before I can do my workout and then I eat again almost immediately after my workout.

  • lynsey

    love your videos,
    i usually watch one of your videos to get me motivated to go the gym, if i am having a lazy day. actually i watch everyday bec. u really inspire me =)
    just a suggestion on a video could u do and updated flexibility video. my ham-strings are really tight and i am also working my way into a split (like i see u successfully did). hope it is not too much trouble.

  • Dakota

    Dear Zuzana and Frederick,

    Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, Thank you, for taking the time to record these videos, uploading them, putting them on youtube and on here, writing encouraging words, and just being YOU.

    You inspired me to work harder, take charge of who I am, and dream higher!

    From doing your workouts I can already see definition in my abs. I’m so happy and 83741732498273987 times more confident than I was a few months ago!

    I have more sweat and more hard work coming up for me in order to be that woman I see in my dreams (the girl with the sexy abs and outrageous confidence. Yes that girl is me!)

    Keep the amazing workouts coming!

    P.S. Thank you! =p

  • ashleyfromtexas

    Hi Zuzu,
    I am really excited about this warm up. I usually have knee and ankle problems so I am sure this will help. I do light stretching before but didn’t do anything like this. So great, i’m excited to try tomorrow.

    Sooooo, I have to say that I finally did something today. I ACTUALLY CANCELLED MY GYM MEMBERSHIP!!!!! I have been scared to do this, thinking I wouldn’t have the motivation to do these workouts at home but I keep proving myself wrong. I am amazed at your workouts and the intensity. I am finally realizing that you don’t have to spend hours at the gym to see results. I don’t HAVE to do a step class and a spin class then a bodyworks class to see results! I am just so excited and happy about the changes with your help.! My knees were really bothering me from all the extra classes I was doing and I finally had enough. I have been doing JUST your workouts for three weeks and the difference is amazing. I’m done living at the gym, I will have more time now with my kids, my husband and my piano.

    I am really soooo grateful to you guys. Yall are awesome and seriously doing a great thing for people. You, Zuzu are adorable, adorable and a seriously strong woman! Trust me you dont need a bull on your arm to see that! But, if you wan’t one, go ahead.. Oh, and Frederick, your probably one of the luckiest guys on this planet – hello even women adore her! You ARE a fantastic camera guy though, props to Freddie! Soo, I love you guys and all you do, your cute doggies and your chats, info and recipes and all the rest!

    Have a great Friday night, xoxoxo
    Thanks again!

    • Frederick

      You guys are really making our day with these comments! Do you have ANY idea how great it is to hear that you guys are making such great progress? It’s amazing for us to be part of this great energy that is going around. Thanks so much!

  • Lorrie

    That was a great warm up vid. Some of them are familiar, some are new. I especially thought it was a great idea to warm up the pelvis and hip flexors and hamstrings.

    Zuzana is so sweet. No wonder everyone wants to do her work outs. Plus she looks great. She reminds me alot of Cory Everson…very sweet and some kick ass workouts with great results.

  • Lorrie

    That was a great warm up vid. Some of them are familiar, some are new. I especially thought it was a great idea to warm up the pelvis and hip flexors.

    Zuzana is so sweet. No wonder everyone wants to do her work outs. Plus she looks great. She reminds me alot of Cory Everson…very sweet and some kick ass workouts with great results.

  • caitlin

    I love your work outs every week and this warm up routine is awesome! Do you have any routines for cool down and improving flexibility?


    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Glad you like it. I do have a stretching routine that I do after every workout. It takes only about 10 minutes, and it makes me feel incredibly relaxed after the workout. I will share it soon.

      • Rachelle

        I’m excited to see your stretching video!!

        I did the warm up before my chosen workout, crazy monkey workout, and I improved my reps from 28 to 33!!! Yay! I am sure giving my body the proper warm up really helped throughout the workout allowing me to increase my reps by 5.


        I freakin love you, and all you do for us. I am going to be one sexy lady strutting my bikini this summer.

        xoxo, hope all is well.

        • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

          Thanks, that’s really great. I’m glad that you see results :)

  • Jayme

    I have to thank you so much for your videos. I have spent over $500 on beachbody products, which are good workout DVDs but they always make me so hungry that I cancel out my workout I just did. Then I started doing your workouts and I am actually seeing results and I am getting toned. I don’t feel starving after a workout, I feel good and have the satisfaction of knowing that I worked hard! Plus I don’t spend hours a day working out which is great since I’m a college student!!

    Thanks again!

  • Rebecca

    Hey Zuzana,
    I started following you on twitter and noticed your last tweet was Jan 12. Is that not a good place to keep up with you? Also, you said you are posting 3 new workouts a week so that means next week is a different theme with 3 workouts? Sorry to make you have to repeat yourself.
    I’m new to all of this. I know you are an extremely busy woman. I just love you to pieces!!!!xoxo -Rebecca, Atl. Ga.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Yeah, we are slacking the twitter tweets :) we are doing the different themes, but we won’t do always 3 new workouts. Some weeks we might post 4 new workouts, it just depends on what we want to do that week. We are trying to let you guys know as we go.

  • Sophie

    Hey, i’ve been wondering for quite a while, what does your necklace represent?

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      My necklace represent our family circle. I got it from my family.

      • Ken

        Oh, that’s a nice looking necklace! I watched the entire video in HD and did not notice that necklace at all. lol

        I’m new to this site. I’m a guy, but your videos are still inspirational! I want deltoids at least as big as yours!

        • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

          Hi Ken,

          If you follow Zuzana’s workouts you should build nice shoulders and Deltoids. Various push ups work the Deltoids and she uses them to great effect.

          If you also want to use free weights then try Dumbbell Fly, Seated Dumbbell Press, Upright Rows and Side Lateral Raises. That sort of exercise.

          Hope this helps,

      • Ruth

        I’ve always wondered what your necklace represented…. what a beautiful sentiment! It’s lovely :)

    • http://www.fotolog.com/flaviarj FlaviaRJ

      I was wondering the same thing! <=)

  • Ruth

    Hi Zuzana,

    That is one loooong warm up! I usually do 2 or 3 minutes of dynamic exercises…. I’m gonna have to wake up 15 minutes earlier every morning to do this…. oh, wait, I’m whinning, never mind… I’ll wake up earlier and like it. ;)

    You’re awesome, thanks for the warm up!


  • Leslie

    Hi zuzana
    I have never seen anything like your stretches like on your video, how do you get your ideas? (million dollar question)
    Is there a stretch that can make me taller?lol
    what no cheeky monkey comment…
    great video :)

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Actually, I have read that if you hang onto a pull up bar, you can get a little taller. We are apparently shrinking if we don’t stretch and hanging like this helps a lot.

      • http://www.fotolog.com/flaviarj FlaviaRJ

        She´s completely right! That´s why some people who does pilates feels they had grown too!
        But it´s only stretching!!

  • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

    Hi Zuzana,

    I haven’t viewed the vid yet (on dial up right this second), but have always thought warming up key to a great workout and really helps to prevent soreness afterwards.

    I use visualization in working out all the time and it does work. Even for us wiener…oops meant whiners! 8-)

    Take care,

  • Pati

    Zuzana, do you ever feel like you don’t have energy to work out? Do you ever wake up feeling sluggish and sleepy? I have been feeling this way. I go to sleep before 11pm and wake up around 8am, feeling tired. I take short naps throughout the day and I still feel tired. I am a healthy eater (whole grains, lots of fruits and veggies, small portions) and exercise at least 5 days a week, mostly following your routines. Do you have any advice on how I can feel more energized? Thanks.

    • Antonia

      Hi Pati,

      Any time you are tired whatever the cause your metabolism is slowed down. An example: never when you sleep is your metabolism speeded up for it has to slow to sleep. This involves hormones. It should not be that you sleep 9 hours and day and have to take naps as well. One of two things might be taking place. It takes energy to make energy. You must expend this to feel energized. So you might think about what you do the rest of the day besides working out. The more you rest really the more sluggish you will be. I would recommend to try something extra like jogging. I have a slowed metabolism from an autoimmune disorder and instead of taking medicine I run and this gives me the vital energy I need. I could not get by with out it. So sometimes we cannot be cookie-cut and only be able to do just like everyone else but have to compensate and be in tune with ourselves. I hope this helps.:)

    • Jenna

      I know you posted for Zuzana but I thought I’d add in a little …

      9 hours of sleep at night plus naps?!?! i think you’re getting to much rest and your body adapting to that need. we’re human – we’re anatomically upright and have long legs for a reason: to be up moving about on them!! Those who are “elderly” and are sluggish are generally in such a state because they have deconditioned themselves to that point. Though some physiologic conditions and aging itself will slow you down with time, it won’t stop you. I work as an exercise physiologist in the clinical setting (mostly older and deconditioned individuals or those with chronic diseases) … and concluding from my professional experience: If you really are true to your diet and exercise, so long as you keep up, you never won’t be able to. If you treat your body how it was built to perform (upright and moving) you should only need between 6-9 hours of sleep per night. If you really find yourself sleeping or napping at inappropriate times, you should seek out a physician or sleep apnea clinic.

    • candie

      Pati, you may want to check to see if you have sleep apnea. Look it up online and check out the symptoms. Many people have it and don’t even know it. If you have been told that you snore then there’s a good chance you have it. Sleep apnea is an obstruction in your airway after you fall asleep causing you to stop breathing many times throughout the night. You don’t even know it’s happening but it jogs you out of the deep sleep that’s supposed to restore you and make you feel energized the next day. If it goes untreated it could turn into worse things. Statistics show that many people who develop heart disease have untreated sleep apnea. Check out this article. Following is the link to it. http://www.snorenomore.com/cincinnatiwomensmag/index.htm

    • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

      Hey Pati,

      Maybe you have a yeast infection? I went through a spell like that for about a year. It crept up so slowly that before I knew it I was constantly tired and it did not matter how long I slept for.

      I went to a regular doctor and he said I needed to take it easy… eh… yeah…
      after a while as it just got worst I went to an alternative doctor who found out I had candida (yeast infection). often happens to people who have had antibiotics as kids or adults. very often the meats we consume have antibiotics. He also found out that I was not absorbing magnesium and had a serious vitamin D deficiency.

      I praise myself for being a healthy (clean eater) but there were things had to get rid of in my diet. I also got some natural remedies. It took a while but I have finally been feeling like my old self! took me 3 months to start feeling it but now, some 9 months later, I am back to normal.

    • http://www.carolynbellpilates.com Carolyn Pilates


      I would get a complete hormone panel to see what is going on with your endocrine system. If your hormones are unbalanced, a good night’s sleep will be disrupted.

      I also think the sleep apnea question is one to look into.

      Third, are you giving yourself enough recovery time in your workouts? Rather than 5 BodyRock workouts, you may need to supplant one with a yoga session. Look into sport periodization.

      “The exhaustion stage is a continuation of the stimulus at too high a level and the increase gained from adaptation is now offset and all gains are lost.The goal in sports periodization is to reduce the stress at the point where the resistance stage ends so the body has time to recover. In this way the exhaustion stage does not reduce the gains achieved…”

      Be well.

    • Pati

      Thank You all very much for your advice, I will definitely consider all of your suggestions.

    • Marianne

      Hi Pati
      Did you consider food a intolerence? Or you might be sleeping too much.

      Everyone has a different pattern of sleep. It can take most people 8 hours to complete one cycle of “proper” sleep, while for others this only takes 7 or even 6. When you sleep more, or less than your individual sleep pattern, you wake mid-cycle and therefore your mind has not had the right transition to being fully awake. So you feel more tired even tho you’ve slept longer etc. Maybe try and reduce your hours from 9 to 8hours, and cut down on the napping too.

      It’s worth trying

  • Raina

    Hi zuzana, Im Raina and Im 23. it’s a good warm up for all the body=D I want so much to tell you something!
    I saw you in my dream last night lol! Yes, we were sitting on my balcony like friends and I asked you if you think that i can make my body look like yours=D And you answered “yeees! You can do it” .
    I woke up so happy and I decided to try hard until summer comes=D You are my inspiration! Thank you sooo much!!! I hope you believed your words lol!
    Keep on inspiring us=D

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      I was being serious! :) You can do it.