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 Daily Workouts.
Best,
Zuzana.
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.
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.
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:)
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 :)
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.
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.
Thanks,
Eliza.
Thanks!
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!
Very good warm up!!!
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.
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?
hey zuzana,
du you watch out on food pyramid?
or do u think it´s wrong?
all best from germany :)
vanessa
there is a diet tab on the website with many answers to your questions :)
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.
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! :)
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.
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
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
alright!
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!
Tina
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?
Plans has changed and the 1 on1 won’t be happening anytime soon.
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!! ^^
You are awesome!
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!
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!
Thanks!
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.
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.
[...] the original post: Start Me Up – Warm Up Routine | Fitness Advice, Workout Videos … Share [...]
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.
GOD BLESSES YOU
Marinaki :)
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.
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.
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:)
This is actually a cool topic – how fitness can calm people down or help alleviate emotional stress. I feel an article in the works….
Zuzana-
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.
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
THIS WARM UP HELPED ME ALOT I’M NOT SORE AFTER WORKOUT
THANKS ZUZANA
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
Keith
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?)
Hi Paula,
We covered cellulite in this article: http://www.bodyrock.tv/2009/08/14/the-truth-about-cellulite/
I hope this helps!
Thank you:)
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! (:
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.
Hi Cagin,
Zuzana is Czech and we were living in Canada.
Zuzana,
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?
Thanks,
Trish
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.
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
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:)
Audra
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 :)
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.
you are awesome zuzana
great warm up
thank you so much for sharing.
[...] This post was mentioned on Twitter by Zachary Golus, Luis M and Giovanni Farotto, Jenny Bosco. Jenny Bosco said: Start Me Up – Warm Up Routine | Fitness Advice, Workout Videos …: Pati, you may want to check to see if you have… http://bit.ly/cDLF5p [...]
if i just warm up for 5 minutes is that good?
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.
Thanks Zuzanna!
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.
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.
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 :)
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.
;-)
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
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??
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.
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!
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.
Pawel
Hi
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
its incredible what you do! congrats!
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?
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 :)
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.
[...] to the RSS feed for updates on this topic.Powered by WP Greet Box WordPress PluginThere is a new warm up video from Zuzana which is a bit long but will become second nature once you’ve done it a few [...]