Bodyweight Interval Training

Linda

This is going to be one heck of a long answer

I think regardless of howw well you’re attracted to personality, there is always, ALWAYS, some part of you that needs that physical attraction. In the beginning, if the person let him or herself go,it’s alright. It is not yet overwhelming, and you can deal with it…but after a while it gets irritating. Eyes will start to wonder.

Secondly, when a person is, lets say obese-or fatter, they actually lose energy…The fatter they get, the less energy they will have. If this goes on for weeks and months, you can only imagine how little eneregy they will have compared to them in the beginning.
Either way, they will need to maintain their phsyical shape to keep their energy in good stock.

Lets take an example-a couple-and one partner is a very ooutgoing, goofy, fun, and adventurious person. Even if the other partner was attracted to this other partner because of their personality…the fun side of them. If they let go of their physical appearance, they will not only lose the looks, but that same energy that made them fun. It’s a lose-lose thing. Letting go won’t get a person anywhere.

Thirdly, I think letting go interferes with love life as well. There are just so many limitations to sex when your flab is in the way.

Fourthly, I know some people who have a serious problem with walking outside with a partner who is obese. Lets say, you are well kept and all in shape, and here you are with this partner who is not groomed up at all. Do you really need that problem? It might not interefere in the beginning, but after months of being together, it does bug you
down.

Fifthly- I don’t know what your definition of letting go is- but if it is hygiene, then not only is it quiet nasty to have a partner that smells and is dirty, but it is also unhealthy. It’s easier to get infections if you don’t take care of yourself

Weight, eating, and fitness wise- I think there should be a limit with how much you can and cannot do. The one who ‘lets go’ will not even feel good about that in the end.The beginning, you don’t care. But then when you adapt from slim to fat-your own ego goes down the drain. And why would you need to pressure your spouse with YOUR issues-if it is YOU how let go?

Conflicts do occur-even when it is your problem. You will take if out on someone else. That someone else would most likely be the spouse.

Sixthly (if that is a word)- When you let go of a physically part of you, a personality part does also.
You stop caring in what esteem you hold yourself (and without noticing it, you begin to lose your self respect also).

My friends mother is obese. She is a brilliant person though. She is smart, clever, and beyond belief. I really admire her, but I also notice that even if she is all this clever and wise-she has some manner issues I think wouldn’t be there if she would be thinner and well kept.
She doesn’t appear very grateful, and her manner of eating is rather sloppy. She let go of her appearance, but also they way she holds herself together. She could be more aware of her manner if she was the same aware of her appearance.

Seventhly-If it is the girl who lets go, she must not forget men are Very VERY visual creatures. Personality can only do so much.

Eightly-whoever the spouse is can always say, no, it’s ok to let go-I like them chunky anyways…they forget that tastes change and exceptions can always be made.

Shortly put:
It is the awareness of our appearance that brings out the awareness of ourselves.

Sorry if this is not cohesive, or for that matter coherent.

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

I really enjoyed reading all that you wrote and there were few points that I thought were right on the spot :)
- Linda
  
  =]
  
  Which ones??
  - http://www.facebook.com/carlanunesdacosta?ref=profile Carla
    
    Go Linda! I am with you on many points too!
    Just not really on the one about how your mother in law eats how she presents herself cos she is fat. You’d be surprised how many slim/fit people have poor table manners and know not how to present themselves.
    
    Otherwise, spot on!
    - Linda
      
      You made a very good point. Thanks for point that out, Carla =]

Jax

Today was a good balance of chat and workout. Better with more workout time, like the original focus of the blog. While Zuzana is charming to listen to, I hope you won’t forget that the inspiration is seeing the workout. I know you are both experimenting, but some of the recent workouts have been clipped too short to focus on the chat. Just some constructive feedback if it helps…Hey, and what happened to the rock climbing.? that was interesting

Heather

I agree.
S

I enjoyed today’s balance in time as well.
The talks are interesting and I like them but I do agree that it’s more motivating when I get to see you do the exercises for longer! :)
- Tali R.
  
  I too agree with some of you, i love seen more workout time.
- http://www.facebook.com/carlanunesdacosta?ref=profile Carla
  
  Personally I’d rather see the exercises first followed by the coffee talk. I don’t know if feels like you’ve just worked out and now you are relaxing and speaking about the other important things in life :)
  - Sarah
    
    I’d like to also say I agree with those comments.
    Prefer the workouts but like the coffee talk ideas!
    - Marianne
      
      I too agree. For me the talking is too long. While we all think and talk about issues like these at times, I come to this blog to see the workouts, don’t think the sometimes serious topics when you’re trying to get “fired up” to workout go hand in hand. Was great to see a longer workout.
  - http://www.janetspreiter.com Janet
    
    I like this idea, then I can do the workout first and enjoy the “coffee” later! Thank you for all your hard work–you are doing a great job and I love it all!!!
    - Antonia
      
      I like the coffee talks at the begining. And other talks at the begining. Because she has inspiring thoughts that I need and seems to be a the right time and I know that most agree with me. I dont always reply the minute I here it either. No, but it puts my mind on the right tract to excersize. I also meditate on in when I go running then come home and respond sometimes. I think the way she has been doing things has been expanding and flowing great naturally.

Dakota

When I was curvier, I attracted many stares and up-and-down looks of my body from men and women. My boyfriend thought I was incredibly sexy the way I was.

However, I wasn’t happy about the way I looked and felt, and felt jealous of other girls too.

I talked to my boyfriend about it and he said if you don’t like the way you look, change it. But through it all, he still believed I was beautiful. He encouraged me to go for what i wanted, but yet assured me that he loved me the way I was.

Looking back at this, I believe that when you are in a SERIOUS relationship, of course you have to accept your partner for who they truly are. If they fall away from that, being in a serious relationship it is your responsibility to encourage, assure, strengthen, pray, and be there for your partner.

I don’t believe in letting them rot away and shrivel into something entirely NOT who they are.

A serious relationship takes work, love, patience, honesty, and a lot more hard work.

When my relationship hits hard times, I like to read this: http://www.katsandogz.com/onlove.html. It’s from the book The Prophet by Kahlil Gibran and basically sums up how Love is going to be.

-Dakota

Rebecca

Right on girl!

kayla

hey.
that sounds like my parents, my dad is always complaining about the way my mom has let herself go but the cool thing is that he still loves her and wouldnt trade her for anything in the world. I think that they have been together so long that they put things like that behind them and remain married. I personaly dont anything is worth devorice except if your partener is being unfaithful, I think we place look to high on our scale of love and that there comes a time when you have 2 look past looks and see the real person inside.

OOOOOOOOOOHHHHHHHHHHHH btw I lost 4lbs following your diet rules and im sooo happy.. and im hoping 2 see my 6 pack here befor long!!! thank you sooo much!!!!

Amy

I really enjoy your coffee talks. I’m learning so much and, for me at least, I’m more inspired to work out because I feel like I’m getting to know you more and when I don’t do a work out after I watch your videos, I feel like I just wasted your time. Like, just watching your videos, sometimes I would just watch and not work out, but when you have coffee talks, it feels more personal, so I must go work out.

Also, I finally visited the blog instead of just watching the youtube videos and I’m so glad I did! You give so much information that’s all so helpful.

Thank you!

Rob

I just wanted to say your glutes workout kicked mine hard and I really enjoyed it. I hope you do more segments. As much as I like watching you ahve coffee, I really want to see you sweat so I know its ok when I do! Best Rob

Lori

Hi Zuzana! I’m a 21 year old girl and I just wanted to say your videos really motivate me a lot and I wanted to thank you for that. You seem so true to yourself and friendly. I’m just starting to attempt some of your workouts and I’m excited to see some progress soon! :)

lulu

I think it is possible in some situations that the person who has let themselves go could be a little depressed. I also think it’s possible that their significant other might not always notice these changes right away and that the just seem to creep up on both of them. I think that if the person is experiencing some down-in-the-dumps time, their partner should be careful not to make the situation worse by putting pressure on them to do things that would make them crawl even deeper into their black hole.
Maybe this person needs a change in some other area of their life that would give them a new lease on things and then be able to get back to taking care of themselves. If you truly love the person, do your best to investigate the cause of their self-deprivation and try to work on it together. I believe that if they have let themselves go, it is because they are no longer excited about their lives and need a fire lit under their ass to help motivate them (for a greater purpose than just looking good). Maybe training together towards a fitness goal would be inspiring?
If all else fails, you definitely cannot let yourself be dragged down by this person if you seek someone who is as committed as yourself to living the best life you can.

LeMarge

Thank you Lulu. Exactly, if a person “let’s them self go” I’d think that would be a significant indicator of an emotional change. If you love your partner, now is the time to stick in there and help them through what ever it is that’s causing them so much pain that they’re eating themselves into the grave.

Kjell

Here’s a twist on what you were saying in today’s video: What if your partner develops cancer and is uable to devote time or energy to fitness. What if they have some kind of an accident in which they lose their legs, or arms, or something of that nature. Is it okay to break up with that person in that situation? On a superficial level, the only difference from the scenario you proposed, where your partner lets themselves go because of laziness or whatever, is maybe that the change in their appearance is not necessarily one of their own choosing. Their appearance, however, will nonetheless be forever altered. What then? It’s arguable that anyone who said they would break up with their partner if their partner let themselves go should still break up with their partner if their partner’s physical appearance changed because of some unforeseen and uncontrollable circumstance. Is that the case? Any thoughts?

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

No, I was trying to make it clear in the video that they would let them selves go by choice. I don’t think that anyone would even say that you should break up with your partner because he got ill. Also our body changes with the time, we all will be old one day so that doesn’t count either.
Heather

A disease or an accident is a whole different situation…
West

I understand what you are saying and the point that you want to prove. But the truth is that when some one “lets themselves go” they change. There is a change in the personality. That person is no longer the person that you originally fell in love with, as there is a change in their personality. So in truth it is more that just appearance. The attitude that goes along with letting oneself go is also important.

But, I understand what you saying, and (you may not believe me) I agree with you. But I just wanted to point out that there is a difference.

Peace Out!

Shawna

The problem of having a spouse that doesn’t take care of themselves is actually a secondary problem. The first problem, and perhaps what should be focused on is that when this happens to somebody, they are not happy in their life in same way, shape, or form and this is actually causing the fat gain. People don’t gain weight because they want to or like it, it is because they have lost focus on what makes them happy.
Find what makes your partner happy and focus on that, the desire to be healthy should return if that is how they were in the first place. Stress is too huge in today’s society and the home should be a place of peace and supportiveness. Letting this situation go too long, well that is another story that does lead to divorce in some cases. Relationships take work and lots of love.

Tahlee

Shawna – you took the words right out of my mouth.

In my experience, self love, mental health and your relationship with food is generally the main factor behind your health and appearance(obviously this doesn’t take into consideration medication or illness). When any of these areas are negative, it can lead to unhealthy weight gain or even unhealthy weight loss (like anorexia).

Encouraging open and honest communication between spouses about the root cause behind his unhappiness is a great place to start.

Marilyn

Hi Zuzana,

Speaking of the situation–I’m in it right now myself. I keep up with execrising and my appearance, but he’s doesn’t. Everything he does spells trouble. He expects me to take care of him if he gets sick, but is not doing anything to keep himself healthy. Its sad when one partner seems to take advantage of the other. The y oung lady your speaking of I’m understand her feeling, she has every right to feel t hat way, after all what it took to get her ……. it takes to keep her. I told him this and it goes in one ear and out the other. So, I will be making some decisions about my own situation.

I love your website, and I visit it everyday. If you don’t mind sharing this information, can you tell us how tall you are and what’s your body weight? Thanks for all your advise and execrises.

M

Natram

It depends on the type of person you are in a relationship with, because everyone like its been said has a choice and time to make change, but when love is involved there are many compromises & support.

Lisa

I agree with another poster that the “coffee talk” should be under the “life” heading, and only a workout under the “daily workout” heading. If people want to chat about life, go there, if people want to work out come here. Just my 2 cents.

Lisa :)

Marianne

Here here

Abby

HI Zazuna!
great workout!!
I’m loving this whole “coffe talk” your doing :DD

My opinion on the whole letting your self go topic, I think it has more to do with just being lazy, there may be somthing emotional thing going on that you may not be aware of. No matter what, I think you should always be there for your partner no matter how much they have changed physicaly. The right thing to do, would be to talk to eachother and find out how it started, mabey work stress, family problems, just talk. Then motivate eachother, get involved in some new activites you both enjoy, mabey hiking, or swimming. I geuss what I’m trying to say, is that you should never, ever let apperance effect your relationship, but physical attraction is also important, just help eachother get back :DD

Holly

You were right! I did this workout and it went by SO fast. I loved it!

Gisela

Hello Zuzana !!! i was just wondering how old you are and where do you live? I’m new to your website

mandy

how many reps did you do for each?

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

it is not about reps Mandy, its about doing as many as possible in the allocated time :)

http://reshapingmelissa.blogspot.com/ Melissa

I am so excited for this interval training! I ordered a Gymboss (thanks to you guys!) late last week so I expect it in the next couple of days. Great timing!

As for the topic today, I think if you are the more active spouse you can come up with fun ways to include your not-so-active spouse to join you – soon they may see how fun it is and want to participate more often. I can honestly say if I was the active one and I was with someone who let themselves go and refused to let me help them or to get help themselves, I would consider leaving them. I don’t find sitting in front of a television all day with a bag of chips very much fun. There is too much world to see to waste the majority of your time doing nothing at all!

Runya

Hi Zuzana and Frederick,

Thank you for your videos. Your blog is such a addictive. Because of my busy life and study, plus English problem, I put very very few comments in your blog even though I really liked to write my opinion for your videos. After a big presentation that I did last week make me a little bit comfortable. Anyway, there is my opinion. My husband and I are deeply interested in books, and research what we are doing now. It is totally different from fashion and being attractive. I spend bunch of time to my research and sometimes I make a little bit time for myself. I thought even though I give a lot of attention to myself I cannot stop aging and 20 years later I will see wrinkled old woman with nothing in my head. So what I was for? I preferred to have knowledge and being smart, still I do prefer.And I let me go. However, one day came out a problem. My husband and I went to the store and we saw a beautiful girl there and she smiled to my husband. she is attractive so everybody in the store was staring at her same as my husband and i. But I felt so sad. I was like look at me and her it doesn’t matter what is in my head and in her head. I felt my husband kind a attracting to her. I felt jealous (I never had that kind of feeling before) I felt I lost something. Maybe I thought he is looking only me or maybe I thought marriage is no attraction to others just two of us. And I started to be jealous. I was asking my husband who be with you, who is calling u, who is she, why you stay so long at the computer ,do you chat somebody else… As a result being jealous, my life become just like a war. I was doing it by myself. After all this happened I understood that thing that I am not satisfy for or thing that make me not happy is just me. So now I spend a most of time with my life not computer. I became more active. I do camping swimming and walking with my husband and 2 kids every weekend. They love it. We do workout and cook different kind of dinner and lunch. I read a lot of different kind of books, I teach my girls what is good to eat what is help us being attractive. I am trying my life always be fresh and active and interesting. It is paying off. I am happy and energy now even though I am crazy busy. Interesting thing is that I am still successful at my work just same as before.

One thing, you said Zuzana,is that If you not happy don’t think about it. it takes you nowhere. Just do something for it. I love this words.

~Mary Liz~

First off I want to say I really enjoy your coffee chats! Thank You for taking the time to let us into your world. I drink herbal tea with you, and it really inspires me to workout afterward.

I’d like to stay firm on the “in sickness and health, & for better or worse” stuff but truth is… two people in a relationship need to have respect enough for eachother to keep themselves healthy. More than pride and more than intimacy issues, a person in a long term commitment who go “lazy” on their partner are pretty much saying they expect them to take care of them later in life. Heart issues, diabetes, and a whole heap of other issues including but not limited to medical bills are in the future for someone who “lets themselves go” too far. So, if the lazy one cares about the other, I think they should let the healthy one go out of respect.

I have a topic question for you Zuzana. What do you think about herbs? I had a fatal blood infection (yes, I survived and am getting healthier everyday) about 3 1/2 years ago. Because of how sick I was and how many chemical antibiotics I was on at the time I cannot take them anymore. I have done really well with herbs and eating healthy and am excited about talking with others about it. I have run into many people who think herbs are toxic and cannot be trusted. I personally believe herbs have saved my life and given me another chance at a healthy life. My doctors said I would never quite be the same but truth is, I love doing HIIT and am very active these days (cross country skiing, snowboarding, hiking etc.) :D. So, what is your opinion on herbs and herbal remedies???

Aggie

I know that when I have let myself go a little, I feel like crap! I’m not my happiest for sure. I know for myself that exercise is important for so may aspects of my well being. When I have let myself go, my husband does not change his feelings for me. However, my husband has definatley let himself go…and although he plays sports a few times a week, his body has definately changed and his clothes do not fit. He difinately does not follow my way of thinking on this. I can only push so much withiout being ”pushy”. He has to want to do it himself. He talks about it, how he needs to lose weight and wants to wait to buy new clothes. We are still waiting!! Do I still love him…of course, he is my best friend, the love of my life. Do I feel attracted to him this way…I hate to admit it but not so much. Also I wonder what my kids think when their Mom works out almost daily and their Dad doesn’t and likes to sleep. What kind of mixed messages are they getting?

jenaisa

hey zuzana, i love you and i hope to get my body like yours one day. i love that you didn’t shorten the workout in this video, as much as i love to hear you talk and the topics have been great!!! – like the other commenter said, i come to this site to get motivated to work out and getting to stare at your body for a longer time in the video actually inspires mea and motivates me to really push it!!!

i think you and frederick got the format down now! talk for a few – then show more footage of you exercising!! love you guys!!! and can you pls discuss how we can get our partner or family/friend to work out. my bf is soo cute but he’s kind of skinny and i’m trying to get him to get buff this summer so we can look hot on vacation together. It’s not as shallow as it seems, but i also want him to get healthy. i can’t get him to quit smoking and if anyone has suggestions, pls let me know! thanks guys!

jenaisa

also frederick is a hottie!!! =)

Minnie V

Hi Zuzana,
Just a little input on partners letting themselves go. I think it’s important that we keep ourselves looking our best. We can only do so much to help our significant other. As the saying goes you can lead a horse to water but you can’t make them drink. I believe that if you look in the mirror and dont like what you see, then do something about it. The first step is always the hardest. I am 50 years old. This summer will be 21 years since I stopped smoking and took up running,eating healthy and working out. I’ve fallen off the wagon so to speak but always picked myself up . That mirror is a wonderful tool. I read recently that someone you called a trainer stated that it is okay to workout everyday. Every day that one works out you become fitter. Makes alot of sense. I try to remember that you get out of what you do ,what you put in!!!!!
Minnie V.

Eva Evelina

Ahoj Zuzko,

sleduji tve stranky jiz par tydnu a jsem nadsena z tvych tipu a napadu, na kterych nejvice ocenuji jejich relativne kratke, ale za to velmi intenzivni cviceni. Zajimalo by me, jaka je tva treningova rutina. 1,Jak casto v tydnu cvicis a 2,jak dlouho kazdy trenink trva? 3, Myslis si ze je dostacujici denne cvicit jeden z tvych video programu anebo doporucujes k tomu jeste neco pridat? Chapu ze relaxace je stejne dulezita a hlas tela je treba naslouchat. Ziju ve Whistleru, outdorovem raji:-), takze o poyb neni nouze ani v lete ani v zime, ale lyzovani, bezkareni ci lezeni po skalach se ne vzdy zameri na vsechny pozadovane partie a tve tipy se zdaji byt perfektni k uplnemu vytizeni.

Dekuji a preji pekny vecer,

EE

marina

do u sell dvd’s of your full workouts as I WOULD buy them?

Marisel

I love this workout!!!

V

Are you going back to doing your videos daily again? Also, I do love the coffee talks, but i do agree with a couple other comments that the workouts have been cut too short lately. I really like watching some more of the reps and sets, it motivates me more when I see you workout more because I can see just how hard you work and it motivates me even more.

Ale- from Mexico

Hi Zuzi
Your workouts are great because the most important exercise does not need any equipment to do them , that is great speccially when people dont have money to buy them or time to go to the gym , need little time but are really intensive, so that is great. Also I wanted to mentioned that when I Do your WORKOUT I always do before a special movement from CAPOERIA! is GINGA, maybe you know it or you can see here http://www.youtube.com/watch?v=TqznVS1CWZ0 for me is great because really help to burn fat specially legs and butt…. Regards

samia

Hey Zuzana,

Do you still follow the 1-2-3 nutrition rule? I am a bit confused as to what sort of ratios for fat/protein/carbs work best while doing your intense bodyweight exercises to achieve fat loss and gain more lean muscle…

Rhiannon

Hi Zuzana,
I love the interval training theme and I love the look of this workout routine, I’m so excited to try it!
I’ve been doing your workouts for the past week and I love it. I took my boyfriend through a couple of your workouts and he really enjoyed them. We are just a bit unflexy for some of your moves but we’ll keep trying to get better :)
Rhiannon

Kate

I just did this workout and it kicked my ass!
I’m a 21 year old female (5.4, 54 kilos) and I’m really working this year to get as fit as I can, so I have a question… how often do you recommend doing this workout? Per month? Per week? You put so many videos up! :D
Should I stick with one workout for a while or do a different workout everyday?

Mike

Have you, or do you, practice Tabata method interval training?

Josh

Hey. My partner is like the one your talking about. She used to be fit and active and a model. I still see the gorgeous one that i married. Im trying everything to motivate her. The funny thing is i am losing weight and getting into great shape quicker now because i am trying everything to get her motivated. What to do??? I still love her but as you said. You need to be attracted to each other. And… i want her to set a good example for our daughter. I dont think im asking to much. Just put down the cake and the TV remote. HELP!

Antonia

Hi Josh,

Do what you did in the begining of your romance that swept her off her feet.

Caroline Gagliardi

Hello,
I am from Brazil but I live in United State. Your website is very interesting. So, here is my story. I started date a guy a year ago. That time I had a knee problem and I wasnt allow to work out, so I start to get fat. My boyfriend was talking that I was fat, and my self-esteem went down, because his ex-girlfriend she is very very pretty and I was feeling terrible. Now, I am feeling better, lost some weights, I needed because I am an athelte. But I still think I am not good enhough for him. I am feeling insecure, but I am not like this. Everytime I try to do something new or do something to make him happy. I went to Brazil for the winter break I went to the beach, you have no idea how hard I work out here a month ago to go to Brazil and he didnt say anything. Its really sad when your boyfriend just doesnt care when you try to do something for him! What to dooooooo???
I am starting your work out tomorrow for sure….!!! JUST LOVE IT!

BrandonJamesAllen

Zuzana, you are taking the world by storm! I be spreading word about your fitness techniques everyday. peace

Lisa

Thank you for everything you are doing! You are an inspiration! I have just one question, do you practice yoga besides from regular exercise and is it necessary to get a body like yours? Once again, thanks for your workouts and advices.

Rhiannon

I feel a bit sorry for the poor bloke who’s overweight and his girlfriend no longer likes him :(
I’d be so hurt if I had lost myself and know that the person I trusted and relied on the most in the world is thinking of ditching me because of my weight. I’d want support from them to get back into shape.
There may be more to the story though! :)
I completely agree you should support and motivate each other in a relationship.
PS. What are you making in the video??

Lizaveta

Dear Zuzana,
Thank you for your workouts.
I wonder if you are going to do a special week for legs. The problem is that I don’t see how to work with hamstring without weights.
Thanx in advance!

Dai

I think it’s important to figure out why someone let themselves ago. There’s usually a reason behind it which could mean more trouble in the relationship. I think that when people get into relationships it’s easy to just let yourself go. Especially with marriages! It’s like ok, I’ve got them for life so I don’t have to look as good anymore.

I’m not married yet but will be in a few years and I really plan to stay in shape and make sure my husband does too. Something fun we can do as a couple together.

RobbieR1967

You have to remember physically there will always be some1 more attractive and some1 less attractive than your partner. So really it’s not their physical attractiveness that draws you to them, it is how they make you feel. And this has nothing to do with their appearance. Also each partner stills needs their own identity and has to follow their own dreams without giving them up for the sake of the relationship otherwise there will always be an undercurrent of spite and regret. Ultimately you need to be true to yourself and feel that your partner is part of that truth. Love the one your with and love the life you live, and if you don’t then it’s time to move on .

Tahlee

Zuzana – do you have any tips on a substitute exercise for pull ups? I have no access to rings, bars or anything else that would enable me to do them…
cheers,
T

Lorrie

Hmmm…I know many beautiful women whose husband eyes have wandered regardless of how beautiful they are and how well they have taken care of themselves.

I know many people who may “appear” to be fit but not be well physically, spiritually or mentally.

I know many people who are very careful about their health but do not appear physically fit (go figure)but are very healthy.

I would be very careful of getting into this black or white, cut and dried, this answer or that is the “correct” one. There are entirely too many variables that life can throw at us all.

Be careful of being too judgmental as life has a strange and cruel way of suddenly leveling the playing field.

Adela

Great workout. I wanna give it a try.

If u don’t have a interval timer…look what i found: http://www.speedbagforum.com/timer . It’s great if you don’t have one now. But only one inconvenience: the maximum number of rounds is 30 and for this workout we need 40 (4 rounds x 10 exercises). I think i’ll search for another timer.

Have a great day! Adela

Jessica

alittle off topic but…
I just recently found you on youtube and fell in love with your workouts and personality!!! I even have my mom doing them and she lost 5lbs in a week. And my boyfriend loves your ab workouts. But my problem is not losing weight, its actually gaining weight. I am 22yrs, 5’2 and approx. 90lbs. I have no health conditions or anything along those lines. My metabolism works so fast! Sometimes I feel like I should eat 4 meals a day. I have always been petite but I have not been this small in many years. I used to run cross-country and weighed more then, when I was running 3 to 10 miles fives days a week, then I do now. I would like to gain about 10lbs but in a healthy way. I cant help but feel insecure sometimes bc Im so small. its like im not a woman because I have little curves. my weight actually got down to 87lbs not too long ago. I was wondering if you had any suggestions for me (and anyone else out there with a similar problem) or any other workouts/diets.

emily

My guess is you’ve probably lost a lot of your muscle mass. Don’t forget muscle weighs more than fat. If you start to do more intensive workouts ect… you’ll probably start gainig that weight back.

Adela

and…yeah….here on the internet is another great interval timer, that allows you to put more than 30 rounds, and it’s free http://www.beach-fitness.com/tabata/

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

Cool workout man!! I have exercised already today so will try this one tomorrow! Looks grueling and I LIKE IT! Let’s run the gauntlet together! hahaha!!

With regards to today’s topic, I don’t think it is shallow to have issues with the fact that your parent has let themselves go and become a slob. Personally I find a fat body very unappealing sexually.

My husband has never been fat but a while ago he stopped swimming and weight training, prompting a “sudden” muffin top development. First I encouraged him to move more, to go and find something he liked and of course they food at home is clean food.

After a while when he still did not do it, I told him clearly that this might just affect his chances of getting laid cos I don’t find that type of body appealing. Yes he is a great guy and I think he is the kindest, sweetest person in the world, but you know what? I also like to have a firm husband. He is always all over me and comments about how he likes the fact that i am fit. Well guess what? So do I! :-))

So yeah, I raved about your website for a while, he saw me working out, and he started working out 5 times a week. He actually joined my daily workouts during our 3 weeks holiday in Costa Rica. Now that is a feat!! :)

So now I have a partner who has lost the beginner’s muffin top, who looks great, talks to me about clean eating (sometimes I think I have created a monster! hahaha) which in my opinion complements the sweet, caring loving guy that he is :)

I am afraid that if my partner would just let himself go, become lazy and not not care about his appearance, it would affect the way he would look at himself I am sure, the way I look at him and i think I would lose my respect which is VERY important to me. Once that is gone I am gone.

This is of course not something you just do. You don’t just leave. You try and help them out and encourage them but at the end of the day, it is you who takes that step. It is like they say, you can take horse to the water but you cannot make it drink!

Salma

I agree that sometimes people will gain weight or let themselves go because they’re not happy or something is just not going well in their lives. But at the same time there are people out there who just get to comfortable with their life; meaning they’re not challenged anymore and that will often cause general laziness. It’s not that the person is unhappy, it is simply a lack of motivation.

Also, I truly believe that it is the responsibility of both partners in a relationship to keep each other motivated and in check. My husband and I have a rule to always be honest with each other if one of us starts gaining weight or letting go of themselves. Whether that means getting too caught up with work or stress. For example, my husband was getting to stressed at work and his long days made him tired and not wanting to go to the gym after work. Usually we workout together so we can push each other and I had to push him for a week to keep moving, otherwise it would be just be too easy to come home, eat, and relax. But the beauty of a relationship is that you have someone to push you for the better.

The other thing to keep in mind is maybe the person didn’t let go and that they are comfortable with the way they look. I truly believe that most people when they’re single they’re trying really hard to reach the “attractive” level that is seen in magazines and movies…etc. Even though that look is not making that person happy. Society puts pressure on us to look a certain way. As long the person is healthy and not obese then what is the problem?

I don’t know what the situation is with the couple you were talking about and there could be so many factors as to why the spouse is letting themselves go but the solution for this problem is communication. He or she needs to communicate their feelings to find out the reason that triggered the lack of motivation to care of one self.

Chemikal

Does this stuff really work?
It just looks like a lot of jumping around.
If you live an active lifestyle, you do more effort than that on a daily basis, but accumulated.
I don’t know, what routine should one adopt in order to have a successful workout everyday?
That’s the only hard part for me. I just don’t see how to fit this into my day, because it’s so busy as it is. I have little energy to spare and if I could I would even nap during the day.
Thanks for the videos, I would appreciate if you would get back to me on this matter.

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

You know Chemikal,

There are no magic exercises and by that I mean, there is not one specific exercise that will WORK. It is all about working hard. It is obvious you haven’t tried this or you would not even think of suggesting that this is “a lot of jumping around” even “jumping around” as you say will have a better result on your body than a sitting lifestyle.

Let’s just say this is “jumping around” with a purpose.

You asked “what routine should one adopt in order to have a successful workout everyday?”

Pick one, anyone and start. it is that simple. is it too much, then do fewer rounds but do them.

You also said “I just don’t see how to fit this into my day, because it’s so busy as it is.”

That is something only you can organise. Personally I workout as soon as I get out of bed. I am convinced ANYONE can spare 20 minutes and invest in their own bodies IF they want it.

As for ” I have little energy to spare and if I could I would even nap during the day.”

it is of course hard to say anything on this matter cos I don’t know your private circumstances, your health and anything. But if you are healthy and your doctor says you are, I would start off by checking out the diet tab. it might just be that your food (like most people) is working against you.

Clean eating, get rid of sugars…

my two cents.
Jenn

Chemikal – this workout takes 20 minutes total when you complete each round back to back. If you can squeeze that into your busy day, give this ‘jumping around’ a try and let us know how you found it…

Tanja

Hi Zuzana!

I’ve been following your site for a while now and done some of your workouts, but I am starting to do them on a daily basis, to get in shape till summer.
About the relationship thing…I was dating a guy who was a real couch potato, I on the other hand am quite active and enjoy sports. I cycle, run, mountainclimb, ride horses, ski, snowboard…, there almost isn’t a sport I don’t do. When I was in a relationship with him I tried to motivate him, but I just couldn’t get him to go anywhere with me, not even for a walk, when sometimes I succeeded he then acted like it was torture so I eventually stopped asking him to go with me. In the beginning it didn’t bother me that much, but when time passed by it stared to and in the end I broke up with him because we were to different. Now I’m with a guy who I absolutely adore. He is more like me, a very active person and keeps his body in shape. He also keeps me motivated and is motivating me to start eating properly, because my diet is the only thing that is keeping me from having a six pack and the body that I want to have. If he started to let himself go I would definitely do my best to help him and motivate him to get active again.

Ad.

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Marianne

Please don’t ;)
- Ruth
  
  LMAO!! :))))
sheniye

brillant!

Jany

can i do skipping twice a day for 15 or 10 minutes as cardio exercise?

Jany

I have seen your so many videos n now i m really confused which exercise to do first n which last…..plz guide me.

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

Pick any of my daily workouts at any given day. I do my workouts 5 times a week on average and I take a day off after two or 3 consecutive days of working out.
http://www.facebook.com/carlanunesdacosta?ref=profile Carla

start wherever you want. It does not matter.

Barb

Hi Zuzana I don’t mean to change the subject, but as I was watching your exercises, I notice your awesome workout shoes, not only is there a lot of style to them, but they also look like they are a great for high impact workouts, could you please give us imformation on these shoes, like the brand, and how they feel when you’re doing high impact, thanks and by the way I loved the workout

Flory

Dear Zuzana,
I have been watching and reading you for a few months and I must say that your last question you addressed inspired me to write to you.
I was in a relationship with a guy who let go (I was 18 then and he was 19). The relation lasted 4 years. I must confess that the thing that he was neglecting himself bothered me a lot. Not only our sexual life was getting worse, but other aspects of our life together were affected, too. It was a torture to see that he was slowly committing suicide by drinking a lot of beer and eating tonnes of food.
In the end we broke up due to our different values, different opionios about life in general.
We are still in touch as friends and I should tell you that he has health problems, obesity, heart problems (high-blood pressure among others), and the most important thing (I don’t know if this is related to body weight, but I am sure it is related to his life style ) is that he can’t procreate, his sperm has a very low quality. And no medical treatment could cure this.
I don’t know if this comment helped someone in some way,
but I have tried to give an detail from my personal life in order to emphasize that taking care of our health is not a luxury, is a must.
With admiration,
Flory

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

Hi Flory, thank you so much for sharing your personal story I believe that stories like this might really help others and open their eyes and minds.
Chemikal

“In the end we broke up due to our different values, different opionios about life in general.”(the “opi-onions” part made me giggle)
I’m sorry, and it took you 4 years to realize that?
Wait, let me answer my own question. No, because something changed in the mean time. He wasn’t anything like this when we were first going out.
Right, which leads me to my second question. And this time, I don’t have an answer.
Why has this happened? (also, it seems to happen a lot nowadays)

Hanne

Hi Zuzana!
Just wondering if you could post how many reps you did in each exercise. :-)
That would help me push myself harder the next time! :-D
Fantastic workout, this one! I really had fun!!!

Big hug from Hanne, Norway!

maryna

Shawna, I fully agree with you !!!.. The main relationship in the family, mutual understanding, respect, sincerity of feelings … Try to make a man happy is not for a moment … and everyone lived with him day and the hour and minute, and second ….

Tanya

That’s not as simple as that – letting completely go and become unattractive. People are attractive not only because of their ‘outer’ appearance. Besides looking on the ‘outside’, we still choose the ‘inside’, so to me what’s inside a person is far more important that the ‘shell’. When I met my husband, he was not at all slim and fit and muscled. He had problems with his spine so most of the exercises were under a ban for him. I myself have always been too concerned about the way I look and I took really good care of my body (as a former athlete). At that moment I thought I would laugh in the face of anyone who would dare say that I would be with the guy and even marry him. “Not my type!” But… yeah, I did that, and we’ve been married for 10 years now enjoying each other’s company and raising our little spoiled brat. I’m still taking rally good care of my body and he’s still the way he was 12 years ago.
Of course, I could have confronted him and said “Either you get in shape or I’ll divorce you,” but guys, I love him not because of his shape and form but because he’s such a compelling personality. Easy-going, charming, caring, warm and loving. Why should I bother nagging at him because I don’t like his extra kilos? What if he doesn’t like skinny girls and wants me to gain an extra stone or two? I think we should let our partners make their own choice. A person should be comfortable in his/her weight and form. Even if it means being big. Who says big people are boring and unattractive? We’ve just discussed that in the “skinny-attractive” thread. Besides, with age it’s difficult for many people to keep fit, to stay in the same shape as 20 years ago. And dieting and restricting oneself in terms of eating habits are sometimes a bit too hard a challenge for some of us. Being in good shape but unhappy with the restrictions you have to suffer – I don’t think that’s the best choice.
I tried several times to persuade my hubby to go on a reasonable diet (simply to analyze his eating habits) and start working out. It didn’t work. He likes the way he is and enjoys his life more than I do with my diet restrictions. So, who’s right?
I’ve bought him a Wii device for Xmas, so now my hubby enjoys playing lawn or table tennis, going through balance games and simply jogging. Things he can do. He can’t go to gym, but he now takes care of his body in a way he’s comfortable with.
Remember – we choose a soul mate not a model to keep us company for many years ahead.
That’s what I think.

Hey, Zuz, thanks for the workout. Had to skip pull-ups since I don’t have any place to hang on, but did mountain Climbers instead. BTW, always wanted to ask this question – how do you rate your workouts (cardio or strength or aerobic). How much calories do we burn (on average) in a 20-minute workout, for example, today’s. I have this daily program that helps me keep track of my physical activities and eating habits and just wanted to know how to rate the workouts. Thanks!

Tali R.

When we come together with someone under God we promise to love them for “better or worse, health and sickness, weather we are rich or poor.”
of course we want our partner to be healthy and take car of himself, by i think we souled all take our vows more serious.

about the work out it was awesome, you are right, the time pass soooooo fast. i loved it, a good and hard workout.
and i got to use my new chin up bar!!!!

thank you.

i hope it okay for me to ask why did you move to Malta? Canada is such a nice place to live in.

hope you both have a wonderful day

tali

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

Hi Tali R.

Today’s temperatures at Kingston, On 25°F | 15°F (Snowing?)
Today’s temperatures at Malta 57°F | 46°F (Clear Skies)

Now I’m sure Zuzana doesn’t much like 57 degrees, but I’m willing to bet money she doesn’t like 25 and Snow more…8-)

Take care,
–Chris

http://cooperlifestyle.com OmDoc

Hi Zuzana,
I think it’s great that you decided to enlist the help of your viewers for this question. It’s like a video advice column!
My take on this is that when someone you care about loses the motivation to maintain a level of fitness, you should be concerned more than upset. Caring about appearance is not all about vanity. As you well know, it feels great to be strong, fit, and healthy. So, when a loved one loses the desire to achieve this basic necessity of happy life, it is a red flag that something is wrong. In this circumstance, we should not take offense, but take the opportunity to reconnect with this loved one. This “letting go” is an indicator of a lack of fulfillment somewhere in his/her life. Help to figure out the lack and fix it.

Antonia

“Inspired Reasons”

Letting your self go is and saying I am what I am is giving up on life itself. It also is not true that a person will say “I amd the same person you married on the inside”. No because when you change physically your self concept changes as well. Not just the way the spouse is percieving you.
20th Century fitness guru Jack Lalanne Quates ..” Living is hard its the dying part that is easy”. You have to work at staying alive. It is a gift to be married and have a reason to stay fit. Not that a single person doesnt have reason as I am a single person. BUT this is an inspired reason. For exampeles; some who were survivers of the concentration camp have said they had a will to live because they were in the middle of a book and wanted to finish reading the book! Imagine that? They wanted to finish reading the book so it gave them the will. You have to work at staying alive. One girl born with polio was told she would never walk. She wanted to go in the lake to swim and her father helped her. Before you know it she taught those legs to walk and not only that she taought them to run and she became a gold meddle olympic champion. No you dont give in! You dont give up! What if you never mowed your lawn or you decided never to dust again..its to much work..let things just take place. If you let yourself go you this is not going forward in life and it is not fighting for life. Also jack lalanne when asked in his 90s what keeps motivated him he jokingly says..” I cant die it will ruin my reputation!”. Also late United States Presendent John F Kennedy has made statements on Physical Fitness and these can be googled. He showed concern that it was dwindling in th early sixtys and even on quate he said that the lack was even a threat to the security. Well I guess the past two decades manifest this. The lack of diet and fitness. You are way ahead of the game you and Frederick you have found wisdom.

Angelina(Sweden)

Thanks Zuzana for bringing up interesting subjects! I think the way you choose to put time on yourself to look and feel good about your body, has got a lot to do with your own self confidence. If you don’t really feel that you’re worthy of feeling great, you’re not gonna make an effort. There’s always a reason for people looking the way they do. Just ask any obease person -do you think they’re feeling good about themselves? Find out the true reason to your actions, that’s the only way to solve the problem. Don’t just blame people.

//Angelina.

Adela

Ahhh….how comfy feels my chair, and the floor after the workout. It’s a really great workout. Now i’m tryin’ to make a scheadule for my workouts…and trying to incorporate strength workouts and interval too.

Beth

Respect is one of the most critical elements of a relationship. It might even be *the* most critical. Men especially are designed to need this in a relationship. Now, how can you fully respect your partner, if they do not respect themselves? It goes a step further than just appearance. It really boils down to a difference in values and life philosophy. Is it superficial to end a relationship based on a difference and values and what is important in your life? I think not (just my personal opinion).

Lisa

If a partner in a relationship lets themselves go…the best course of action is to see a doctor who can determine if clinical depression is at the cause for the loss of interest. Medication can be prescribed, but it the most effective when combined with counseling or therapy sessions. There is no shame in depression…the shame lies in not taking the steps to get well for oneself and/or one’s partner. I am speaking from personal experience.

Rebecca

Zuzana,

I agree with you on today’s topic. My husband and I are happily married. Before we got together, exercise was something we were both familiar with. However, the stresses of life started coming at us all at once and suddenly there was no more working out together or much at all. Yesterday was his first time working out in forever! He did it because he felt good about it,not because I was pressuring him. Both of our bodies have changed since we got married. We have both gained weight. But although he hasn’t had the ability to work out, he’s never been envious or angry(resenting) that i was able to work out, but he supported me being able to workout. His love motivated me, and inspired me to keep trying. In return,my perserverence and love for him has inspired him as well. It’s about loving and supporting a person no matter what. Love is patient and kind.It doesn’t judge or criticize or beat down. Love perseveres and overcomes any and every obstacle! We are living proof of that! Thank you Zuzana for all you do for us! You have a true gift with people. Have a great day! =)

Elisa

I think physical attraction is of course a big part of a relationship, and people should always try to be their best, like you said, both for themselves and their partner. However, I think it mostly depends on your point of view. You should ask yourself “Why do I want them to be active and care for their body again?”. The answer should be “Because I want them to be healthy”. There is always a part of you that is going to think “Because I want them to look better”, and that’s fine, but your priority should be their health; after all, you love them, right? If the only answer you can think of is that you’re worried about their appearance, and can even consider splitting up based only on their looks, then maybe you’re in the relationship for the wrong reasons.

http://bodyrock.tv Nancy from Colorado

I am afraid that I have to agree with some of the other posters. I would like the daily workouts to be just the workout. If I am watching the workout off my phone when traveling it is easier not to have to get through the coffee talk. Coffee talk could be anther tab maybe. I like the content but just not embedded with the workout. Thanks for the great workouts!

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

Hi Nancy,

Maybe, they could have separate smaller lower quality vids of just the workouts in a special area on the site for those using phones, notebooks, etc…to workout with.

–Chris
Antonia

Really? You mean separate them? Keep it all separate huh? Naw. I disagree. I think it all goes together and I know that I am speaking for the majority when I say this. Everybody I have talked to at my gym needs inspriration. We aknowlege that there are few postive people around who do this in just life most are negitive and so in all things we keep needing the boosts and OUR MINDS on positve outlook like the coffee talks etc do. There is a trainer at my gym who does fitness boot camp and is in great shape and I showed him Zuzana and he showed the other trainer. Next time I seen him he said he stayed up and watched her all night long. He said he was impressed and could not keep up with her. Even they need encouragement. So I think its wierd for some to complain about this when most who want to be fit appreciate it and also the videos are all less then ten minutes long. Try to broaden out.
- http://www.bodyrock.tv/ Zuzana – BodyRock.Tv
  
  Thank you for your support Antonia.
  - Tanyab
    
    I like your old style of filming all the way up to the newer format. It is always fresh and who knows what we will get in the next days video, it might be diet, exercise, or coffee talk. It keeps me tuned in, I would get bored with the same robotic motions, thanks for keeping it fresh.
    
    I heart Z TV

Audra Gatti

Hi Zuzana and Frederick,

I have a personal experience related to this topic and I’m gonna share it with you guys & of course the Bodyrock followers.

My husband and I met in highschool back in ’97′. We both were pretty active. I was in dance classes 5 days a week about 4 hours a day after school from the age of 9 to about well, when we met, when I was 17. He was into baseball, boxing, bowhunting, you know, guy stuff. So we were both in decent shape. We married after 2 years when I found out I was pregnant after graduation. I gained 30lbs and as soon as I delivered and was able to exercise, I lost the weight in a few months. My husband, during this time purchased a treadmill, and some heavy weight training equipment so he could “get big”. He had a desire to get into body building. Well, over the course of 2 years by doing it all on his own and with nutritional supplements his weight went from 190 to 260lbs. He packed on a lot of muscle but there was never any definition. So, he never watched what he ate, but he ate anything he could to gain weight (not smart). I nicknamed him “beafcake”.

I on the other hand did the Atkin’s diet and got skinny. After realizing how unhealthy it was I stopped. We decided to have another child and I again gained 25lbs. Then, my husband let himself go after the news of his older brothers passing and along with depression comes the weight gain. He got up to 305lbs!

The wake up call came to him after we had to get family portraits. He had no idea how big he was until he saw the pictures and I also. Well, a gym membership and two years later, not to mention eating “clean” he lost 100lbs all on his own! He now has a body you would find on the cover of “Men’s Fitness Magazine” with washboard abs and he did it all himself.

I tipped the scale at 150lbs for my tiny frame of 5’3″. I figured if he could do it, so could I. He then inspired me to “eat clean” back in November. I tried P90X and some Taebo videos and lost only 5lbs and thats it. I then started going to the gym also spending a couple of hours a day 4 days a week at the gym but the weight just would not budge.

I recently found Zuzana on Bodyrock.TV through Youtube right before Thanksgiving and have been hooked since. Everyday I get up off my ass and workout with Zuzana and since then I’ve lost 17lbs and can now see muscle definition in my arms and my abs are peeking through. I’m so excited about it that I’ve decided to get in the best shape ever! I’m following Zuzana’s nutrition tips on eating smaller portions about 6-8 meals a day while eating clean and only drinking water and it was like a light bulb went off in my head.

I now have the tools to get the body I’ve always wanted and most importantly strength, health and vitality.

I just want to say THANK YOU, THANK YOU, THANK YOU SO MUCH to Zuzana for motivating and inspiring me & of course Frederick for filming and providing these wonderful tools.

I get asked all the time about what I’m doing differently and I tell everyone I know…. BODYROCK.TV gave me this body.

Bodyrock devotee for life,
Audra

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

What a lovely story Audra!

Shakti

Hi Zuzana,
I can’t wait to try this crazy workout of yours!
It has been two months now, that I have started working out harder and controlling my eating habits! The reseults are great and I have lost 10lbs of fat so far :)
Now, I am trying to quit smoking but I have to say it is not really easy, I am always tempted and feel like eating all the time….do you have any advice….I heard you say that you quit smoking a while ago too!?!

http://www.Visionimperative.com Andrew

This is really down to personal preference.

If your partner has changed from a go getter to a couch potato, then i would advise looking at the relationship and where he/she is in their life. In many cases being active shows your confidence and drive.

If your partner had this drive and has now lost it ask why, The key thing here, and the same goes with many relationships is communication.

If someones depressed in there currently life, they probably dont want to go out exercising and being social.

For me personally i seem to get quite snappy, if i dont exercise, sure everyone loves a bit of lounging around chilling, but its until you get off your ass and realized how much fun exercising is.

My biggest annoyance at the moment is all these weight loss programs across british tv, stressing over the calories we consume.

i would love to see a program that just concentrates on getting people to enjoy a sport or exercising and having the weight loss as a by-product of this.

does anybody else agree with this??

Marianne

HI Andrew, I know what you mean. But I do think people are completely unaware of just how many calories are in everyday foods. I think these programs do have their uses. Unfortunately I think ratings are higher when these programmes showcase these “shocking” revolations about cereal or muffins etc. But it’s definitly a good idea about the fitness/sport, but would it grab the nation’s attention long enough?

http://mariemolinski.blogspot.com MarZ

Hey Zuzanna, this workout looks really challenging, it has a lot of the same moves that Shaun T uses in his Insanity workouts…so I think I’m gonna try it. Should be good :P
On the other topic of relationships, its funny cause I’m kinda in that situation right now, I’m 28 & have been married a couple years, my husband was very fit when we first got together, but over the last years he’s started getting fat & not really taking care of his physical appearance. It’s come to the point where i don’t find him attractive anymore, we don’t have a sexual relationship & things are about to fall apart. I’ve always been a workout freak, I may be a bit extreme at times, I’m far from perfect, but I think if i can make an effort to take care of myself & be the best i can be…then why shouldn’t he???
I have a daughter & when i had her i gained a lot of weight, but after I worked my hardest to get back into shape again & I reached my goals. I don’t see how someone can care soooooo little & be soo lazy as to not make a little effort to keep in shape, if not for himself then for the partner..its just selfish..like u said…i don’t think its fair. thats just my opinion….of course i think one should try to be encouraging & motivate the other to do something…but once you’ve done your part & still to no avail…i don’t see much hope, anyways.
Love your blog Zuzanna & your coffee talk :P

http://- Kadir

Have done it Thank you nice Workout.

When you are doing your next Workouts like this one ouww the Im must buy a Gymboss Interval Timer Mi 9 year old brother have resettet the time every 15 sec on mi MobilePhone lol^^

Durc

Enjoyed the interval training workout…and Frederick, I am a Fan of you also.(good work) When are we going to see you do some routines?!?!? from Newport News,Virginia U.S.A

sue

It’s rare that I see a couple where only one person let themselves go. Usually people gain weight together, so I think it’s unfair to complain if you are the one suggesting a steak restaurant for dinner. We are one of those couples that splits their entrees because american portions are so insane. Develop good habits together.

I’ll love my husband if he was 1000 pounds, but I draw the line at changing his diapers. At that point he’s on his own. Since I do all the cooking his health is in tip top shape.

Leslie

The external is a reflection of the internal. In that way I believe that in order to fully “let yourself go” there must be something internal going on as well. Those internal issues are ususally the real issue in relationships. The physical stuff is secondary. It is easier for most people (often time both parties in the relationship) to focus on the external issues and ignore the root of the issue. People have social needs (Love/connection, significance, certainty, variety, growth and contribution.) If you are truely giving in the relationship, not focused on yourself, putting your partner’s needs first, then you would definitely be meeting your partner’s needs. When you meet somebody’s needs at such a high level it almost does not matter what you look like. Those things are really not the issue. Of course it is critically challenging to REALLY put the other person’s needs first especially in intimate relationships!

If you were not focused on yourslef and fully giving in the relationship your partner would either turn things around or you would KNOW that you did everythign you could. There would be no guilt because you did nothing but give. You would be so filled up from doing nothing but giving that if the latter was the case the cessation of the relationship would not be so painful.

I have been in this situation before. I stuck it out for 1.5 years waiting and hoping for the person to change. That was were I went wrong. You can never change nor control anything outside of yourself. I should have been focusing on giving, on his needs – not my needs (wanting for him to change.)

I attempted the advice I listed above at that time. It was my goal to put his needs before mine for 90 days. I did not fully do this. I tried, but my thoughts would always come back to my needs as I was trying to do things for him. Every time I would get frustrated or disappointed I would discover that my thoughts were self focused. When I was truely giving I felt fabulous and in such a state of gratitude.

That relationship did ultimately end and although I wasn’t able to put his needs first 100% of the time I did my best the best. Because I know I did my best I have no regrets and nothing but love for him.

Thankfully he has since turned things around. He lost all the weight and looked better than when I first met him! But again it was never the weight that was the real issue. It just takes courage and utter honesty towith yourself to address the core issues.

You owe it to yourself to create a fulfilling life. You know how and what to do to get there. Look inside. Be true and in alignment with what is. Love

kimberliev

http://www.speedbagforum.com/timer.html
this is a great online timer for those that don’t have a gymboss and don’t want to rely on others to tell them when to start and when to stop.

Roma

Tnx kimberliev!… you helped a lot… :) !..
Pati

Pretty cool online timer, thanks!
Rebecca

Thank you for sharing this link. I was trying to figure out how I was going to time myself today.=)
Dakota

I was just going to share with everyone that EXACT timer!

=D
http://n/a Tanya

Hey, thanks a million! That would save me a lot of effort since I won’t have to hold a mobile in my hand lol
- S
  
  I just ordered a Gymboss last night!
  Anyway, this will be helpful in the meantime.
  I can’t seem to get the alarm to make a sound though.
  Is there something I’m doing wrong?

http://www.myspace.com/contortionisterica Erica Ax

I think that if the person you are with lets themselves go then you should stay with them and help them to work through there low self esteem, depression, or whatever has made them let go. If you really love someone then you will still love them when they are fat. If you do not care about them when there fat, then you really never cared.
I think people are way to obsessed with body image. All anyone cares about latley is how good you look, it doesnt seem to matter who you are as a person anymore. I think its pretty shallow to leave someone because they got fat.
If there personality completly changes thats another story,
HEY! why don’t we have another coffee talk and it will be this question, if someone was super super smoking hot, would you break up with them if all the sudden they became a complete jerk. Because apparently so many people are willing to dump someone they love over there lack of motivation and appearance! ~erica

Audra Gatti

Hi Zuzana,

Just finished this workout and you were right, the time flew by real fast! I’m sweatin like a pig girl! I love it! It’s like a drug to me! I just can’t get enough of Zuzana!

Thanx,
Audra

marina

Hi Zuzana,

Great workout! You may have been asked this before (if so, sorry for making you repeat yourself), but what could you recommend to substitute the pull ups excercise with? I know the gymastic rings are easily accessible, but I really don’t have any place where I could hang them withou having to go drive somewhere in search for one…

Thanks!

Erica

Thank you so much for the longer workout!! I can’t wait to do this one tomorrow morning! Looks amazing!!

Maria

Hello!
first of all I’m sorry for my bad English.
I saw your video few weeks ago and you really inspired me to start working out (after a really long postponement).
I wanted to ask you few questions, first, how much time you worked out before you started to see results and not just feel them?
second, there is some exercises that I cant do because I don’t have things like to hang on them or like the exercise “Laying knee tucks to Back extensions” in the second abs work out because of my back and because my bowl bones, I tried to do it but It really hurt, do you have other exercise for me that replace the exercises i cant do?

thanks
Maria

http://www.votrevu.com/julieleithner Julie

Hi Zuzana,
I agree with the readers. It’s important to keep up a healthy and trim body just for yourself, but once you’re in a relationship it’s for another person too.

A smiple answer from me is this: I want to look good and feel good for myself. Knowing my boyfriend is attracted to me is important too. We should always want to better ourselves in some way. My boyfriend and I love to cook together and go to the gym together. I feel closer to him knowing we have a similar goal to take care of ourselves for each other, not just for ourselves.

I learned about your Youtub videos a few weeks ago and now am loving BodyRock.TV! I love learning how simple your workouts can be and yet challenging with the timer, intensity, and more dynamic moves. I appreciate what you do for us readers/viewers. Keep up the great work Zuzana!

Rebecca

Regarding today’s topic, I also want to mention another point. Sometimes it’s not an issue of depression, laziness, self neglect,etc. that can cause a person to “appear” they are letting themselves go. Take me for example: I’m not a depressed or lazy person. I’m insulin resistant. I was diagnosed 3 years ago because I noticed weight gain. At that time I was working out alot and eating healthy. I work out 5-6 days a week. There isn’t a lazy bone in my body. I eat healthy. I have to eat high protein/low carb foods because my body doesn’t know what to do with sugar. So it stores any sugar(good carbs or not) into fat. This diet does affect my energy levels but i keep pressing on. As a result, even though I work out hard and eat healthy I have weight gain and find it almost impossible at times to lose. This isn’t my fault. It isn’t something that I can do that much about. I do everything I can to the best of my ability to be the better part of myself and the rest is what it is. Yeah if I want to take meds that make me feel like crap(which I’ve tried) and cause other side effects then I can choose to go that route. Personally I prefer not to. Does that make me a bad person because I rely on exercise and nutrition to do what it can for me even if it doesn’t necessarily change my appearance? ABSOLUTELY not! It’s truly humbling actually. I accept myself for what and who I am. My husband knows my battle, and I his, and we love eachother for who we are. It’s not always a person’s fault because there appearance changes or that they cannot change their appearance. Personality can change when your body does things that you don’t want it to. It can change when your body does what you want it to. Not always for the good of yourself. You can look at it in a positive light or negative. YOu can become careless and create more bad habits for yourself. Or you can be positive and work with what you have to the best of your ability. Others may not even know you are trying as hard as you are. To love someone because of how they look is a very lonely life. You will not always look the way you do now. At any given moment, your circumstances can change into a helpless situation. So how will you feel when someone judges you for that? By “you”, i’m not speaking to any particular person.

Ruth

Hi Zuzana,

I also want to say that I am enjoying the coffee talk very much. Your’s and everyone’s opinions really make me think through my own and it’s really nice to have a place to come to like this. I believe that being healthy and fit includes how one thinks. Health includes both the body and mind. That’s why I like your message of possitivity so much.

I’ll try to keep my thoughts on this topic quick. For me it’s a level of degree. If my husband were to gain 30 pounds, or so, I probably wouldn’t worry or complain too much. He wouldn’t be the GQ model he is now (haha) but he would still be relatively healthy and able to be active. I would tell him that I was concerned that the extra weight could make his life harder, and contribute to any inherited conditions he may have like diabetes and heart disease, but that amount (of weight) wouldn’t be a deal breaker for me.

The deal breaker might be 80 or 100 pounds or more. Of course I would try to help for a time by motivating him to eat better and exercise more. But if after a few years he still wasn’t taking care of himself I would seriously concider leaving him… Simply because as he gets older he would become more and more dependent on me to do everyday chores for him, ie, tie his shoes, do his laundry, drive him around, assist him in going to the doctor because of all the health issues that come with obesity. That is not what I want for my life, I want vitality like the older couple you mentioned. A partner in life, not another child. Of course, if he was injured, and couldn’t be active, that’s not a deal breaker and I would not leave him for that… but when it’s something in his control to change but he refuses to do it, then something more is wrong and I feel that my life should not be penalized for that.

Love the topic, love the coffee talk and loved this workout, too! I began by following along with the Start Me Up warm up routine and felt so energized and strong during the workout (and still do now that I’m done!)… I’m going to do it with every workout…

I tried to do the visualization on my own yesterday and had a hard time visualizing myself the way I want to be but today it was much easier and it really helped to motivate me!

Thank you!!!!

Ruth

Christopher

If someone begins to let things slide and no longer eats healthy or works out it sets the precedent for an increase in destructive habits and lack of self discipline. The problem could be stress related, or stem from psychological issues. It is up to those in the relationship to determine the cause; and decide if something deeper than sheer laziness is at work.

In my own life; I experience this firsthand; and it served as one of the reasons for a breakup with a former girlfriend. Likewise; I had a friend whose wife literally let herself go to hell. I believe it was one of the contributing factors of their eventually divorce.

Personally I don’t believe breaking up for this reason is selfish. Taking care of oneself by diet, exercise, and perhaps ‘downtime’ for meditation and yoga benefits the practitioner with increased vitality, strength, confidence and renewal. These are far more beneficial for the practitioner than the cosmetic viewpoint of attractiveness from their spouse or lover.

If someone lets themselves go to hell; it shows a general disregard from themselves. If they are unwilling to care for themselves; they can’t be expected to be in a relationship which requires commitment, responsibility and others to depend on them.

Rebecca

A person may look at another person and assume they eat badly because of their weight. Well what if they don’t? What if they work out intensely almost everyday and eat healthy? Don’t tell me that’s not possible because I’m am proof that it is. Do a search on Insulin Resistance and PCOS. PCOS and Insulin Resistance go hand and hand. Alot of women have it and don’t know it. I have been diagnosed with it. I don’t make having it an excuse to never exercise or not to eat healthy. It would be so easy for me to. But I choose to accept that I can’t be discouraged when I don’t lose the weight that want. I choose not to fault another person for their appearance because I don’t know what battles that person faces. I choose not to let what someone else thinks of me(not skinny enough) hold me back from perserverance. There are so many physical setbacks out there that I’m not aware of. I know mine. Meds don’t always help, sometimes they can make matters worse. I’m proof of that as well. EVery person is different. Should we really judge them for being that way?

Aggy

Zuzana, can you please post a picture (or include it in video) how you installed the gymnastic rings? it seems that they are hanging from the stairs, right? i have just ordered them online via the website you have mentioned but have no idea how i should attach them to the ceiling….

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

If you will be hanging them off of the ceiling then you will have to ask someone to attach some hooks onto the ceiling for you. For most guys it shouldn’t be a problem :) I used to have a boxing bag in my apartment that was hanging off of the ceiling. I just asked one of my friends to drill a hole and insert the hook there. Just make sure that the person knows what they are doing and that your ceiling can support the weight. I have the advantage of stairs so I didn’t have to drill any holes anywhere. In the summer I would go out and hanging on a tree.
http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

Hi Aggy,

Like Zuzana said and I might be able to help with installation ideas. If you give me some idea how high your ceiling is, where it is in relationship to the attic or rooms above and if you’re in an apartment or something like that.

But, right now it would seem to be best to install large ceiling eye screws in a joist and use a Carabiners to attach the straps that hold the Rings.

–Chris

Krisztian

Hi Zuzana,
I just finished your new workout. I’m feeling great. Feel some new muscles in my body that I did not know they exist. :)
I work out in the gym with free weights and punching the heavy bag, jogging in the Central park, but now I feel some new excitement about the hole training.
Thank you for the videos. Great job!

JOA

hola, I love your last routine and over 20,000 people have seen it during just 24 hours. that’s amazing! It shows you how would and motivated person you are. well. I wanted to know where the get the interval timer. it’s very usefull but i don’t have one. Cheers! Venezuelan Girl fan.

Audra Gatti

Hi JOA,

Zuzana has a link at the top of the page for the interval timer. #$% I purchased one as Zuzana has suggested and it helped tremendously with these workouts that she provides.

Audra

http://[email protected] Carolyn Pilates

“Be a help, rather than a need.” – Alexandra Stoddard

Alexandra is an author and friend. We have witnessed their marriage for more than 15 years. This is some of the best relationship advice she has given. And she lives what she preaches.

Let’s face it…we all want to be sexy and have sexy with the sexy. Ideally, both partners will do all they can do remain attractive. Any long term relationship is going to encounter hard times and tragedy. This may come as the loss of a job, death in the family, new baby, aging or crime. How a partner copes may result in unhealthy physical manifestations.

Everyone is doing the best the can. If one of us isn’t coping well, in our marriage the other person steps to help where one cannot help themselves.

This may look like the healthier partner taking over the meal planning, purchasing and preparation so that the meals are the best for the family. If your beloved is losing the fight with sweets, being a help might be learning to make natural, low glycemic alternatives to get them through. Recognizing how tough it can be just to get off the couch or out of the bed, we suggest a walk around the block trusting that the fresh air and movement will invigorate them to go further. We dig deeper to find the source behind the unhealthy choices because we know what is on the surface isn’t it. We do the research, make the dr appointment, go with them and support them to heed the advice. We fight for our beloveds to be their best, healthiest selves.

I married my sweetheart for life. We have both felt crushed by responsibility and our healthy habits suffered from time to time. With love, we help each other to get back to what is most important. Our marriage is stronger and richer for it.

We find that if we spend our time being of help, we are not preoccupied with need.

Z – really enjoyed today’s workout pace and selections. I also thank you for the reminder of how important the warm ups and post workout stretches are.

Charlie

That was so much fun and so fast!! But I’m not really that tired – I feel more energized. Is this workout just easier than your others or am I getting stronger? :) I found a great online interval timer at http://www.beach-fitness.com/tabata/ that you can set to a British man who counts down for you. I felt like I was in a James Bond movie.

I just want to say that I love what you said about a spouse/partner being like family. They ARE family – the only family member you get to choose. I think active people are happier and so I think that if your partner is getting UNfit, you should be concerned about the underlying causes and do all you can to help him.

Thanks for the great workout. I can’t wait for the next one.

nick from nyc

Hey, great dynamic workout! I’m gonna try to work it into my routine ASAP! You know, I’ve recently struggled with this problem of dealing with an out-of-shape partner. Although we only dated for a couple of weeks, I had to call off the relationship, because she was becoming very defensive and combative toward my suggestions of changing her workouts and diet. That was a sure sign of trouble to come in the future. People tend to call me too picky and unforgiving, but there’s no way on this green earth that I’m going to live a life of misery just because of desperation and self-perceived loneliness. Sure, it can get awful lonely and cold in the big city, but as an old Italian saying goes, “better alone than with the wrong one.” There are plenty of fish in the sea-:)

Jennifer

Hi there, I’ll add my two cents here too! If one has married for better or for worse, they should stick to the vows they have made. Maybe the overweight person just needs some help and motivation. I know everytime I start working out, my husband does not want to be far behind and he can lose the weight much faster than I can. Hopefully one has married for more than looks and there are other things that keep the marriage strong. One thing that keeps it strong for us is faith in Jesus.

Thank you for your workouts Zuzana. This past weekend I got a smile and a wave from a NFL football celebrtiy and I keep giggling like a school girl about it. Though I was flattered, I know that I have the best husband right at home. But is still nice to know that this lady with two little children is a bit desirable!

Mickela

I think staying fit and eating well is a big part of caring for one another. For my partner and I staying healthy is not so difficult because I happen to really really enjoy cooking healthy fresh foods, and have been doing this for a long time, it really saves my sanity to come home and prepare dinner for the 2 of us and I am glad my partner loves the food I cook. We mostly struggle with not over doing the wine, we constantly keep each other in check I personally consider it work, but it’s the only way to stay healthy and in good physical health.

Looking forward to the workout. I bought the Gymboss timer 2 weeks ago and really like it.

Jordy

Hi!
I’ve just finished the workout and I am very happy with the result. I am one of those people who got lazy after getting married. I know from experience that it is very hard to change any bad habit. Many times I even felt hopeless. I would like to encourage everybody never to give up and to think positive. I thank God for giving my husband all the patience and faith in my severe battle with my will and persistence!

Thank you Zuzana for your great website!

Rick

Hi Zuzana,
This workout is great. I bought a gymboss interval timer and don’t know how to use it. duh??? Can you possibly assist me in setting up both intervals for this workout.
Thanx
Rick

Frederick

Hi Rick,

Here is the step by step set up guide: http://www.gymboss.com/setupInstructions.html

May

HI !

I love your coffeetalk and workout.

I had a husband who let himself go after a year (I was no longer interesting to him and he decided I just needed to support him), and when I let him know I was concerned and asked what I could do to help for about 3 months of whatching this desintegration of a fine man, he said he wanted no help, and said he was enjoying overeating and not taking care of himself, being obsese because nobody is required to develop their potential, and was ok to be obese, sick and invalid when he was older because I would be there to push his wheelchair (that’s what a wife’s for, no?). 11 years and 7 counselors later, I gave up and left. I should have left about year 2 when he made it clear he was making a choice to use me for the rest of my life, that he had no problem making that choice takin advantage of me. I lost 10 years of my life and am not looking back- his choice to not be responsible for the consequences of his actions put the next choice on me.

Before I made the choice to get out of that mess, I was making a “loyalty” choice to reward him for his using me adn preventing any growth or accomplishment on his part, and excusing his takin advantage of me for the rest of my life.

I am so glad I left, and would have left much earlier if I had just acted like I was giving advice to my sister instead of thinking my case was a special case of a man who just needed more understanding and care.

If it were my sister, I would tell my sister: “Woman, after a year of the same whining story, your being selfless and responsible, buying his excuses to the counselors and you – Hello, the counselors are expensive, who cares what his excuse is now. His excuses story and actions results in using you! – You tell that irresponsible man goodbye and you go get a life, better to live alone than with a user. One day you may find a partner who’s own ethics require that he be an accountable adult, but till then, stop choosin to stay with a self inflicted emotional (and eventually physical and financial) parasite relationship.”

M

Frederick

Wow. Incredible story!
- May
  
  Hi Frederick,
  
  I am very grateful every day since Zuzana brought up that topic on a partner who lets themselves go. I have re-read the other stories in your blog of how people approached the problem. Everyone is different. I think I was with a person who needed to grow more, and so did I. I had to be clear on what I would not tolerate for my life.
  
  I am still sad at the heartbreak and it’s been 10 years. However it’s better I gave up the dream of giving to a relationship when the other person was clear he was interested in taking advantage of a double standard, and limiting his health, lifespan and partnership.
  
  I am also reading in the comments and figuring out that my situation was really very unusual like people kept telling me, and I am glad for that. I think most people would not be like that.
  
  My ex is living with two gals (now in another city) who were beat up badly in former marriages. They are matched well as a household I think; I knew them before we broke up and liked them; very good people, and sure dont’ begrudge them being with my ex. I am grateful they have all obviously found a better solution for living, and I am doing much better after these few years of distance from the problem. Nope, I dont’ stay in touch.
  
  I do know I stayed on in that marriage and hoped it would work out for too long.
  
  Still so hard to figure: He made it clear he liked the situation of having a hard-working wife who tolerated him being at summer camp like a irresponsible kid the rest of his life. The more I think about it, the better I think everybody won on this one, to have him leave me and ultimately go to be with them. They’re smart, they probablly won on the situation also.
  
  It was really so sad I was apparently the only one who didn’t get it for years, that he had changed his mind and heart about me and that was that. I think what really happened is that he changed his mind and heart about himself and who he was and what he wanted for his life, and at least he had the honesty to tell me under questioning from counsleors, instead of leading me on like some I have heard of. He also said he wasn’t worried about my objecting because he knew I was too in love and would never leave him. Really calm about it. Still shake my head – wow.
  
  I have a lot to be grateful for, and it was me who wanted things to work, and eventually recognized that it was wrong for me to agree at all, once it was clear he just came out and said he intended to use me in a life obligation caring for him like a nurse and mommy for the rest of my life. The counselors each asked – why was I staying? He didn’t care for that question. So I woke up and realized the person he used to be was very good, and this new one wasn’t. – and finaly left. He just may have been on best behavior till after the honeymoon was over. We dated for 2 years before tying the knot.
  
  It’s so good to be able to read other people’s experience; it lets me breathe fresh air to learn there are so many other approaches to life and so many good people in the world.
  
  Thanks again,
  
  M

http://www.janetspreiter.com Janet

I did my harder hill run to warm up then tackled this. I like the rest between, though it could’ve been shorter rests. I felt this was not so challenging on account of this. I found the amount I could do did not vary much each rep.
Nobody is posting how many they did, but what the heck: 1.17-19 reps per interval 2. 6-7 rpi 3.10rpi 4.11-12rpi 5.6-7rpi 6. 6rpi 7.10rpi
8.9-13rpi 9.6-7rpi 10.49-52
Really liked this one…good variety!
Does anyone else find their hips feel wonky from the wide stance deep squats? I have to go to narrower stance, i e hip distance apart.

holly long

Listen, Even if one cannot work out at all, he can still eat healthy food that will keep him thin. You can take care of other aspects like skin, hair, teeth. Now, most people can work out. Even if its 15 min a day. Everything you put in your mouth is a personal choice. I think that it is selfish to let yourself go in a relationship. I dont mean having babies… or something that will obiviously put a layer on. I am talking about the choice to eat better and live better not just for yourself, but for your partner.

Velina

Great workout , even though i did it after the “Burn Fat and tighten your butt”workout. I wasn’t sure if i would be able to do it, but I DID>>>!!! It was quite amazing that i went through all the rounds, i just wanted to check it and do it tommorow properly.But i did it today , properly!!! There is something with my energy, it begins to flow when i’m very well warmed -up and i’m in best shape after the 6-7min of the real workout(or after the first round, it depends from the workout) . So, i’m feeling very well right now, and tomorrow i should think something else to challenge my energy:))
About the other theme,i’m in the same state of thinking right now-how having a succesfull relationship- so hard and complicated , but so simple at the same time.I’m with my man since 2005.We are not still married , but we live toghether not very long time ago.And i’m wondering every day , is our realtionship ok, i consider it like YES, cos we have managed to share the space and to make compromises for each other -which is very important! He’s very different from me, he’s not exercising , but he has other activities which makes him happy,and i accept it as well as he’s accepting my looong workouts.I think this is one of the keys to a good living-not to derange the person u love.And the other thingis -Do not do things that you don’t want to be doned to you!
LOVE can forgive many unthinkable and unacceptable things, but everything has its point of view , so we should take a WIDE LOOK AND TO BE HAPPY!!!!
Hugs Zuzana and see you next time

SisterWorks

Great workout! I sneaked in this 20 minute interval this morning. I’ll do it again in a few days. I used the a free workout timer online. I had to improvise with the pull-ups. Do you have any suggestions for an alternate exercise? I used a beam in my basementm doing a kind of standing pull-up type move. Thanks Zuzana!

Indre

Hi,
I’ve been doing your workouts for more than 6 months now- both cardio and weights training but I’ve noticed that my tights have become musculous, which I really don’t like…I don’t mind making my bum more round and my thights slimmer, but I don’t like to see muscles on them!Moreover, I’ve noticed that my jeans are feeling tighter now, instead of getting looser. What could I be doing wrong? Does it have anything to do with me eating protein (usually cottage cheese) after the work out? Or am I just training too much- I go to gym 4 times a week?

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

Hi Indre,
it’s in your diet. If you don’t want to see your muscles grow too much, then you have to cut down on the calories.

Indre

Even if I consume 1400-1700 calories a day? Should I cut on that?

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

calories are not all the same Indre :)
100 calories from fries for example are not the same as 100 calories from broccoli (just an extreme example).

first – are you sure that is the amount you are eating? (many times we underestimate our own food consumption – a diary may help keep track of your food habits for a while).

Second – make sure the calories you are eating are clean calories. Check out Zuzana’s diet tab for more info.

hope it helps
- Audra Gatti
  
  Great point Carla!
  
  I myself finally figured that out 3 months ago and since then have been a fat burnin’ machine ;)
  
  Audra

Rebecca

Another Awesome workout!!!

http://none Andrew Elliott

Yuo do such a great job. Keep up the good work.

Chloe

My partner and I moved to a mining town 2 yrs ago. For the first month we lived at a mining camp hotel place that had a huge buffet of unhealthy food for breakfast and dinner. We didn’t have anywhere to make our own meals and all the takeaway food there was really unhealthy. The town was really rough and extremely hot. We both got very depressed and put on 20 kilos each in the first 3 months. We finally moved out of that town 3 months ago and I have not looked back. Im exercising everyday and trying to eat good food. My partner has a harder time finding the motivation. I know I am not attracted to his body at this weight, So I look for things I find attractive about him (e.g. his eyes) and I try to help motivate him in anyway I can. There has been a few bumps in the road, but once you know how they need help, it becomes easier. E.g. at the gym I give him short bits of encouragement every now and then (“nice”, “go hard”, or even just a smile to tell him he’s doing great). Also you need to find out why they would want to get fit. For my partner I found -better sex- was a good trigger. And lead the way with food. The biggest and most important point is open communication. This can be hard but the best way to do it is if you act like have no emotions linked to the situation, but still put how you feel on the table. We have been doing this for 2 years and still struggle with it at times. I don’t think you should leave the person (if you really love him/her) without trying to help them, but at the end of the day if they don’t want to help themselves, there is nothing more you can do but move on. I’ve been there too. Hope this helps.

genesis

I want pretty legs and want to have much pantorrillas I do not only have much a little that I must do? sorry my english not very good!!

http://bodyblog.tv Lish Weese

I need to do a nice workout this evening…this will be great for some intensity to my evening! I just wanted to comment on the “letting yourself go” thing…I have been with my husband for a decade now and we have been married 4 of those. We are like best friends most of the time but are indeed very different. I am into taking care of myself, nutrition, diet, ect. and he is into completely other interests. I went through a period about mid relationship with alcohol addiction (evidently I have tendancies towards addictions so I never take medicine or pills of any kind–just in case) and of course that had a 2 year toll on my appearance for the worse , and then after he stood by and helped me through that I got very much into the health scene and devoured everything I could find on nutrition, good exercise, and overall emotional and spiritual well-being…he then went through a “letting go ” phase where he gained a lot of weight and started drinking more due to a lay-off at work. He grew lazy and I was going the complete other direction with my newfound life of joy, health, and exercise. It was hard, for the both of us, but we DID get through it and it took someone else threatening our relationship (A guy that took an interest in me and heard that we were on the rocks through family) for him to lose weight, work out, and stop all the drinking. It was a miracle in a way that that happened the way it did. It made him appreciate me in a new, territorial sort of way and perhaps opened his eyes as to what could happen if he didn’t nurture the relationship instead of neglect his responsibilities. And the same thing I learned through my deliverance from alcohol abuse. So, I feel God works in mysterious ways and for good reasons, so just do what you feel to be right and when you feel a relationship is no longer good for you then you can try to find a amicable way to end it. Just my experience! :) Thanks for all you provide for us on this site every day…hugs!

Danny

Hey Zuzana, great workout…quick question, how tall are you?

Lisa

She is 5’4″. :)

Katharine

Hi all! I have a question for anybody reading this post! I recently was told I was eating too few calores. I was eating between 1300-1450 a day. Now I am eating 1600. I am 5’7 and 150 pounds, 19 yo. I’m trying to lose weight at the rate of two pounds a week. I do about a half hour (sometimes an hour) of cardio a day and then most days I am attempting to do Z’s workouts.

Do you think 1600 is the right amount of calories for me?
Keep in mind that when I ate 1300-1450 I wasn’t even all that hungry except maybe a litle when I wake up.

Katharine

btw I eat healthy calories like the ones in veggies.
Thanks!
http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

Hi Katharine,

I don’t count calories, because it drives me nuts :) if you want to stick to counting your caloric intake, then maybe someone else might help. I can only suggest you to try the approach that I take – eat often and small portions, listen to your body and stick to real food. You have to eat small portions so that you can eat more often which will result in faster metabolism and digestion. Don’t eat until you feel little hungry. Hungry doesn’t mean starving tho. Just wait for your body to tell you when is the good time to eat again. I get a little hungry every 2 to 3 hours and that’s when I eat again. Avoid emotional eating. I hope this helps.
MikeK

Katharine if you don’t workout then that amount of calories is fine. If you are working out few hours a week then you will want to eat more. Either way you should be eating 5 or 6 small meals not 3 meals. I find eating every 2 1/2 to 3 hours is best. Also you can eat less on the days offs and eat more on days your exercise, by eating less than more you’re tricking your body. Try what I suggested and see what works for you, just remember diet is most important.

I think it’s shallow to leave a marriage because someone is out of shape. People do change, maybe he works more than her and he simply doesn’t have time to work out. Also she is blaming him, instead of trying to find a solution. Maybe her suggesting to go on a vacation with the mind of physical activities. Maybe he has spiritual, educational and other goals. This woman doesn’t tell the whole story. I honestly think her hubby or boyfriend should dump her anyway. Who wants to waste time with someone only really think about themselves.

Looks only last so long once you’re past 60 years old you will not look attractive. What is going to do then? Maybe her hubby or boyfriend will dump her when she turns 50?
- http://www.bodyrock.tv/ Zuzana – BodyRock.Tv
  
  Is it possible to give an opinion without attacking and judging other people? I really don’t enjoy approving this type of comments, it is not fun to see people being angry, bitter and judgmental about others.
  - Audra Gatti
    
    I agree with you Zuzana ;)
    
    Only positive comments belong on your blog.
    
    Not to long ago, when I started following your daily workouts I was so excited about how quickly my body responded to them. I remember telling you how many lbs I had lost so far and someone whom I can’t recall now, said something like, they didn’t believe how anyone (nonspecific) could lose that amount of weight in such a short period of time. I was kinda crushed because I knew at the time that even though it wasn’t made to anyone specific, I still was bothered by that comment.
    
    So, Bodyrockers, lets all be happy for everyones success!
    
    Audra
  - Rebecca
    
    Unfortunately these types of topics make it so easy to judge or criticize others. Yikes! But I do agree, it is wrong for any of us to do so. God BLess us=-)

Michael

Your topic today is a tough one…I wouldn’t divorce someone just because they stopped exercising…however I would question my partner in that case…I’d want to know why they made such a fundamental change.Sometimes these things can point to bigger problems…deppression,stress or anxiety to name a few. I would try to steer them back toward activity and I hope that this would inturn help them to feel better and then we could resume our usual activities together.

elizadia

hi zuzana wat you said is totally true on my case it wasnt my partner that let go of his appereance it was actually me and i was really selfish to admit it but its true its not only about appearances but my health just kept getting worse until i decided to change and my partner actually help me trough the way… thanks for your videos they have helped alot and love your comments and the way you talk to your viewers bye and god bless you

Polet

Dear Zuzana,
i love your workouts and i love your body.
thank you very much for all these free workouts that you have provided for us.
i have a question ,since i have a flat butt and a little love handles i decided to do 3 days butt and 3 days love handle workouts that you have in your previous workouts i am wondering if i do it for couple of months is that ok will i get a result or i have to change my workouts.
also i realy can’t do your push up it realy hurts my wrist so i am bending my knees on the floor and placing my arms front of my body to be able to do a push up is that ok?
last question since i tried to do pull ups and i couldnt what is an alternative workout.
thank you again for your help.
Polet.

http://www.carolynbellpilates.com Carolyn Pilates

“Be a help, rather than a need.” – Alexandra Stoddard

Alexandra is an author and friend. We have witnessed their marriage for more than 15 years. This is some of the best relationship advice she has given. And she lives what she preaches.

Let’s face it…we all want to be sexy and have sexy with the sexy. Ideally, both partners will do all they can do remain attractive. Any long term relationship is going to encounter hard times and tragedy. This may come as the loss of a job, death in the family, new baby, aging or crime. How a partner copes may result in unhealthy physical manifestations.

Everyone is doing the best the can. If one of us isn’t coping well, in our marriage the other person steps to help where one cannot help themselves.

This may look like the healthier partner taking over the meal planning, purchasing and preparation so that the meals are the best for the family. If your beloved is losing the fight with sweets, being a help might be learning to make natural, low glycemic alternatives to get them through. Recognizing how tough it can be just to get off the couch or out of the bed, we suggest a walk around the block trusting that the fresh air and movement will invigorate them to go further. We dig deeper to find the source behind the unhealthy choices because we know what is on the surface isn’t it. We do the research, make the dr appointment, go with them and support them to heed the advice. We fight for our beloveds to be their best, healthiest selves.

I married my sweetheart for life. We have both felt crushed by responsibility and our healthy habits suffered from time to time. With love, we help each other to get back to what is most important. Our marriage is stronger and richer for it.

We find that if we spend our time being of help, we are not preoccupied with need.

Z – great pace and exercise combination.

Albenna

great workout. i am curious what everyones reps were

Brian

I love the interval training with the Gym Boss. These are my favorite workouts. I still incorporate your old Tabata workout into my routine. Keep ‘em coming. Good stuff.

Rebecca

hey guys, this workout was a lot of fun. And i love the cofee talks, watching the videos gets me prepared to go workout lol. Youre voice is very calming and seeing how good you feel after working out makes me so excited to go try it. Love this site! I hope u guys dont get tired of hearing how amazing u r! =D

Mickela

Zuzana and Frederick
This workout was amazing I had such an awful day at work, then I couldn’t find my keys to get inside my apartment, so my workout started by climbing 3 flights on the fire escape wearing high heeled boots.

I told myself I would do this workout no matter what, I feel like a new woman, I really loved the intervals, just as you start to think death is near, the 15 sec rest comes and you come back alive.
I will be going to Florida to race with my team on a sailboat, after all the push ups and pull ups I’ll be ready to hoist sails.
I am still feeling the high.
Awesome !

Katie

I think that it is natural to want someone equal to you in physical fitness, but at the same time you shouldn’t forget about what is on the inside. If you got into a relationship with a person just for looks then I would definitely say that it wouldn’t be worth it- you’d be wasting his time and your’s, but if you really loved the person inside then maybe you should try talking to him/her about it.

P.S. I was looking for some advice. I’m trying to improve my diet and was wondering if anyone has found it helpful to keep a food journal to keep track of what you eat. If anyone has any ideas let me know please!! Thanks a million!!

Pieta, Melb., Aust.

Hi Zuzana and Frederick

An example of a good relationship would be my parents – now married over 50 years. Yes they had difficulties – raising 2 sets of girl twins on only 1 income. Mum had a drinking problem when I was in my teens. A MOT (Mother-in-Law) from hell. For the time they were very forward thinking – but their marriage lasted – because they still love each other and communicate.

My parents are now in their 80′s, both not as active as they once were, but reasonably fit and healthy. They have always been careful with their diets. Including treats and alcohol – but not much junk food and few take aways.

My Dad’s idea of a quite weekend would be to go and dig over the whole veg patch, then sift the dirt to fine tilth.

In any relationship, if their is a problem. talk about it immediately. Don’t let it fester and then blow up out of all proportion. You wanted something you went out and worked for it – including any relationship.

Another fantastic workout – I hope one day I to achieve your reps and times. Still a long ways to go for me yet.
Yes, I was one of the really overweight and unfit – but not as much now.

Pieta

http://hotmail meara white

Hi,
I have a question ..
ok, I would really like in my body to beable to see the deffintion in my muscles but what sould I eat in order to get that resalt ? And what kind of works should I do ?

Thank You

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

Your workouts have to be really intense which means that it should feel hard when you exercise. Eat small portions 5 – 6 times a day. Include a lot of veggies and fruit into your diet. Drink water and avoid junk food as much as you can.

BC Girl

I loved this workout. Absolutely loved it. I finished feeling totally exhausted and exhilirated all at the same time. I am getting so much better at my pushups however I am struggling and struggling with the pull ups even with using a chair for assistance. I keep on trying and I am hopeful that something will give in the next week or two.

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

I am struggling with the pull ups too :) I used to be able to do 8 consecutive and slow pull ups with a perfect form. It is possible, but you would have to practice very often. There are many methods how to train for pull ups. Try to do 3 to 5 pull ups every morning and 3 to 5 at the evening every day and soon you will notice that it’s getting easier and easier.
- Matthew
  
  Another good way to train for pull ups is after doing as many as you can the “regular” way (even if that is only one or not even one) use a chair or something to help you get into the top (full pull up) position and then bend your knees or lift your feet so you are hanging. Now lower yourself as slowly as possible.
  When you reach the bottom position, use your legs to get you to the top again and repeat. This will build the strength you need to do “regular” pullups very quickly.
  - Audra Gatti
    
    Great tip Matthew!
    
    My husband shared that one with me, too.
    
    For all you Bodyrockers out there this is a great tip for your pullups problem =)
  - ozziepossum
    
    Awesome Matthew, I will try this. I don’t have the pull up rings and have nowhere at home where I can attempt pull ups, so a couple of times a week I go to the nearest playground and attempt them (mostly unsuccessfully).
    
    Dee (Aussie, Aussie, Aussie, Oy, Oy, Oy)

Shannon L.

What a crazy workout, I will have to learn it and try it out.
I am in a similar situation as the girl you were talking about in your video.
This is going to be a long story so bare with me here.
All my life I have always been active, I was in dance and gymnastics from 5 years old to 14 years, then I was in tennis, soccer and track for all 4 years of high school and now I workout or do something active at least every other day. I have never been over weight and I have always kept myself sexy and healthy.
My boyfriend of 7 years is a former Marine so that just goes to show you how healthy and fit he was. Even when he was a young boy he was always mountain biking and he would run just for fun (for fun I tell you!)
My boyfriend also works in construction for a living and he would sweat his ass off everyday since he was building homes… you have to be fit and strong, but lately work in this field has not been doing well at all and he hasn’t worked in a year and he has been very depressed.
He also has a wrist injury that didn’t quite heal properly so it hurts him everytime he puts pressure on it.
Basically, my boyfriend has really let himself go. He doesn’t excercise and he dinks beer all the time and he eats whatever he wants. He used to smoke cigarrettes to but I was able to persuade him to stop… thank goodness.
It really puts a toll on the relationship when your significant other stops taking care of themselves, especially when they were so healthy and sexy when you first met them and especially when you are still taking good care of yourself.
Your sex life can also take a turn for the worse if you let it get to you. Nobody wants to be told that they are not sexy anymore and that they don’t turn you on. Thats probably the most horrible feeling ever.
I love my boyfriend and we are going to get married and have children someday but I really want him to loose the 20 lbs that he has gained since we have been together and I want him to get his muscles back… He’s only 33 years old for crying out loud. He should not be over weight!
The fact that he is a former Marine means that he should have the drive to be healthy but he doesn’t… Im very dissapointed in him.
But I think I have found a solution… I started asking him to go take walks with me on Saturday mornings and when we go walking I will ask him “hey, do you want to jog a little?” and he will! After we are done, he tells me how good it felt to run. This seems to be working because now he will ask me if I want to go walking instead of me asking him.
I always try and keep him motivated and I always try and include him in my workouts. I talk to him about the excercises I do and ask him questions about fitness since I know he know a lot about it. He seems to get pumped up when he starts talking about working out.
Your partner has to know that you love them very much and that you want them to be healthy for themselves and for you. Sometimes they just need to be reminded of the times when they were healthier and thinner and get them motivated to get back into their active routines again.
This might not work for everyone but it worked for my boyfriend. He still has a ways to go before he looses his 20 lbs but at least he is trying now and not drinking as much beer or eating whatever he wants.

All I can say is that if you really love your partner and they have let themselves go, I don’t think it is selfish to tell them that they need to start taking better care of themselves. If you both meet eachother when you were in tip top shape then you should stay in tip top shape until you can’t anymore (like getting old). Sometimes, your partner just needs some motiviation to get back on track. Same goes for women who have children… I don’t agree with women who let themselves go after having a baby, it’s unacceptable in my eyes. There is really no excuse for that.
Why should your partner have to suffer with the fact that you now have gained lots of weight and they just have to accept it or else. That’s not fair to them.
If you care that your partner gains weight then you should help them change their habits, don’t expect them to do it on their own. But if they wont even help themselves, then you might need to give them an ulitmatum if you really don’t feel attracted to them anymore.

Matthew

Great story Shannon. Sounds like you two are gonna be fine and it sounds like your boyfriend is lucky to have you. Hope the work situation picks up soon.

Tali R.

Hi Zuzana
i just want to say that i hope me and others did not offended you by asking more workout time. i love the coffee talk and going to the mall with you, you are an amazing women. i just like very much to see more of the workout it self, the rounds and the sweat.
we all here thank you for your site and all you put in it.
thanks
tali

http://www.janetspreiter.com Janet

I would be concerned if my partner went from being a porsche to a rusted out wreck! I would try to encourage him to make sure there was nothing physically wrong with him that might have caused the change. If not, I would wonder if our relationship was a happy one, and if he was happy with himself. Most people who are healthy and happy seem to enjoy being active and fit, but things can change as you get older…it gets more challenging and sometimes it is easier to give up and park it on the sofa with the Haagen Dazs and cookies. I would be more concerned about his health and happiness than his waistline… I have been around some men who worry more about their waistline than their health or happiness and that is a drag!!!

Human

Very quick exercises and short intervals for rest,very interesting,its what I need.
thanks Zuzana.

Raven Schmidt

In a less than serious relationship, say one where I’d been with the person three months or less (or something like that) and there were enough other factors involved (say for example substance abuse or whatever) I think that my partner letting him or herself go would be grounds to let them go. On the otherhand if my husband/wife whatever were to do it I’d want to encourage them to push through the problem. I also have rules were certian foods (anything with refined sugar, white breads ect.) aren’t aloud in my house.

In reallity tho, my husband is a star coach in the sport I compete in so I can’t see him ever ‘letting himself go’

PS> If you’re interested in try a cool new varriation on an old standard exercise try doing regular pushups with your elbows tucked in close to your body and your hands at hip level. It’s sooo hard!

cheers,
Raven

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

Just completed it! The half burpees, push up and pull ups are killers! :))
Now for a shower. hmmm, maybe i should just wait a bit otherwise I will just keep on sweating.

Thanks! I love this type of workout.

Søs

I think that, it depends on who you are…And love means diffirent things to diffirent people.

I could love a man, that was a lot overweight – If that man can make me feel loved and happy. If he had just that lovely sparkle in his eyes, that wicked sence of humor that would just make me smile and laugh, even though my day at work had been hellish, and if he was a good man with a strong and honest heart. – Those are the things that I look for in a man. The way he looks is not importaint to me, to be honest.

I am not the type of girl who is turned on by a pumped stud on the beach, or a guy that really cares about the way he look. I really get turned on by nothing else than that deep connection one can have to another human being. You know, when there is chemistry in the air, that sparkle in the eye, and the way he is in his heart… a good man…

But thats just me..

Then you ask – what if the partner you love suddenly gets fat and dont care anymore….. Well – do you love your partner for the way they look or for the person that is inside???????? – there you have your answer. If looks and lifestyle is the most importaint to you, and your partner changes all of that – can you really call it love? or do you just love what that partner is projecting to the outside world.

That depends on how you define love – and like I said, love means diffirent things to diffirent people.

Personaly, love for me, is when you have a feeling deep deep inside, that this person in front of you is everything that you hold dear in life, nomatter what happends. I feel that way about my pertner. He is the only person that I could ever imagine kissing og sharing my life, time and body with. We connect on a very intimate level. – Nothing he would look like, could ever change that feeling in me. Nothing.
He would have to change personality completly so that I cant reconise him anymore, for that to happen. You just simply know when you have found that soulmate (and after I have met my partner, I really do beleive in soulmates – I didnt use to before – when I had not exsperienced it myself)

The only thing that I would be truely sad about, (if my partner got fat) is that I would fear loosing them too soon. That their body would give up. – I would encurage my partner to stay normally healthy and talk to him about it, if something in his life had made him SO unhappy that the only thing he could do was eat. But I would still love him dearly – and he would still me my one and only…

Well.. I do beleive that we can only give our heart once in life. There is only 1 person in your hole life, that gets your inner most true love – some people never feel it. Others find it very early in life, like me.
I am 23 years old now – he was my first, and only love.. Still is.. <3

-

One last thing.

We should not try to convince other people that we live the way, one is suppose to be living. Our partner, is a human being of their own. Even if we do deside to give out heart to them, we should never let them be anything other, than they truely are from the inside… Personal freedom to be whatever I am, the good and the bad – is something I would not give up for anybody… and if my love in life restrickted me from being free like that, he would not be my true love… – If you dare to be free – the person you will meet and fall in love with, will have a similar trait. Look around you – couple do look like mirrors of eachother. And even though I have never seen Frederick, I can imagine, that he is just as slim and fit as Zuzana and have the same belifs as her. :)

Oh and one last thing.. The grass is never greener on the other side – you just have to remember to water your own ;)

SM

Hi Zuzana,

I was wondering if you have ever discussed the proper form of pushups. I always get a weird pain in my right shoulder after doing them and I’m not sure why. I’ve seen you doing them with your fingers facing each other and sometimes they’re not…is there a difference? I’m always confused as to how wide my arms should be on the mat.

Thanks for the great workouts!!

-S

MikeK

SM it is due to wrist strain. You can buy a push up bar that should get rid of the pain. Also improper form can cause that. Personally use the perfect pushups. It makes you do correct form.
ozziepossum

SM, when I started doing push ups I would get a lot of pain in my right wrist (which I broke many years ago). This is an ongoing problem for me. So I bought some push up handles and use them when I feel my wrist giving me pain. I don’t use the handles that rotate though. Just standard handles. I only use them sometimes coz I was hoping that eventually my wrist would gain strength and improve which it has!

I can now do loads of pushup with little to no pain. Of course I stop when I feel pain!

Dee (Aussie, Aussie, Aussie, I need another coffee)

Bibi

Hi…it’s apparent this woman’s partner is going through something difficult to have let himself go in all sorts of ways. it is not superficial to want your partner to be attractive – it is nature and natural…which is why men like their women to be attractive too. i think women are conditioned by society to think they will accept men no matter how they look and not vise versa. if this person doesn’t want to accept his partner’s concerns and address them with a therapist if not with her…then he is obviously willing to risk it all and somethings people have to hit rock bottom before they change (seems to be also natural for some people). She has some hard decisions to make if all her attempts to help him are unsuccesful. she is responsible for her happiness too and his behaviors will affect her moods also. again. society have conditioned women to accept so much at their own expensive..it’s really sad. I would be willing to bet that her husband would not stick around for long if she did the same thing.

Bibi

to continue ….after reading some comments it amazes that people think it’s superficial. their is no physicial circumstances causing this person to behave this way..it’s purely mental. and while that may be considered a sickness too…just like any other ailment, he should seek help. it’s is devastating to his partner and children if he had any. you dont love on the inside only…i think that is a bunch of crock. love consist of many things and while she still loves him on the inside…it doesn’t mean she will want to have sex with him due to his current state of mind. one has nothing to do with the other. so if he is willing to live without sex, then i guess everything is okay and what about her needs. and unlike women who just have kids and are going through many difficult hormonal changes that husbands are rarely tolerant to…he is not … she obviously was attracted to him in the begining for all these things he is no longer doing for no apparent reason which is the key here. how long can she live or he live with this new lazy, depressed atttitude. i’m sure it’s affecting him in other ways too..

Tina

Hey Zuzie,

did I miss smth. (I cant find your reps for these workout) or you just didnt tell or write down them for us?
I did this GREAT workout (I would give it a 3 on the intensity scale) today and it was like this for me>

1. LOW JACKS > 16, 18, 18, 17
2. dYNAMIC PUSH UPS > 9, 9, 10, 11
3. JUMP SQUATS > 10, 11, 12, 12
4. HALF BURPEES > 10, 11, 12, 13
5. ONE LEG SIDE JUMP LUNGE > 11, 11, 11, 12
6. PULL UPS (assisted) > 7, 8, 9 , 9
7. STEP JUMPS > 16, 16, 17, 18
8. DANCING CRAB > 12, 14, 15, 15
9. BUTT LIFT AND TOE TOUCH > 7, 6, 6, 6
10. TWIST JUMPS > 39, 43, 44, 45

Please Z., share your reps!

Have a great day,

Tina

Samantha

Hi – I’ve noted my reps as I know I like to see what others achieved (thank you Tina)I substituted twist jumps for jumping lunges just for punishment at the end;)

L Jacks: 16, 16, 17, 17
Dyn Push: 7, 6, 5, 6
Jump Squat: 9, 10, 9, 8
Half Burp: 11, 9, 9, 11
Side Lunge: 9, 9, 10, 10
Pull Ups: 8, 8, 8, 8
Chair Step: 11, 13, 11, 15
Dancing Crab: 10, 11, 11, 10
Butt Lift/Toe Touch: 6, 7, 7, 7
Jumping Lunge: 10, 14, 14, 14

I’ve also a challenge if anyone fancies it – it rates 5/5 for me, I tried it last week and intend to try and beat my time this week. I’m told that the current record for this stands at 7:43 by someone at my friends gym. My first effort was 8:44 and my husband took 8:32. It goes like this (each burpee includes one press up):

50 Skips
2 Burpees with Press Up
50 Skips
4 Burpees with Press Up
50 Skips
6 Burpees with Press Up
50 Skips
8 Burpess with Press
50 Skips
10 Burpees with Press
50 Skips
8 Burpees with Press
50 Skips
6 Burpees with press
50 Skips
4 Burpees with Press
50 Skips
2 Burpess with Press
50 Skips

Honestly this is a killer – I’m determined to beat my time this week though.

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

That looks just BRUTAL! nice :)
Nilds

Hi Samantha,
I want to take your challenge. By burpee do you mean the half burpee with a press up (not the full version that includes the stand-up jump-up?)
Thanks!

Angela

Cooooool! I loved this workout! I feel a little bit out of shape, like I’m not strong enough, most with the pull ups and push ups… yeah, weak shoulders…

1. LOW JACKS > 14, 15, 14, 15
2. DYNAMIC PUSH UPS > 7, 9, 7, 4 (ups!)
3. JUMP SQUATS > 9, 9, 9, 9
4. HALF BURPEES > 8, 6, 8, 7
5. ONE LEG SIDE JUMP LUNGE > 10, 12, 12, 11
6. PULL UPS (assisted) > 7, 10, 8 , 11
7. STEP JUMPS > 14, 12, 10, 11
8. DANCING CRAB > 10, 11, 11, 9
9. BUTT LIFT AND TOE TOUCH > 6, 7, 8, 8
10. TWIST JUMPS > 32, 32, 33, 34

On the step up jumps I stopped jumping in the third round: my heart was going to get out of my chest. I did it just steps ups.

On the talk topic: I hated to be pushed, I think one must have its own discipline and strenght. On my case, my partner and I are into sports, but we don’t do it together . Sometimes I feel lazy but I’m inspired by his example of constance and strenght. I think is the same the other way.

I don’t like to be pushed at all, I can’t stand it. I do work out 4 to 5 times a week, my day of rest is really active (like 1 hour kajak, or 6-8h of walking hard in the mountains). If besides that, somebody dares to tell me to do it better, I’ll be angry. If my body is tired, well, it’s tired and need to rest.

Some people need to be pushed, but it doesn’t work for everybody.

Thank you very much for the work out, as usual. You’re great, you look great and you do a great job.

You make my life better, and I thank you for that.

Angela

http://chowbellabycassie.blogspot.com Cassandra

I have never been in the situation where my partner has let himself go, but if I were and I really loved him, I would try to figure out the root of the problem. People who have been active and fit throughout their lives or for a long period of time might let themselves go for a reason. Perhaps it’s stress at work or clinical depression—if so, you can work together to fix the problem.

E.E.

Hi Zuzana!! it’s been a while since I’ve commented!! great job with everything and thank you millions. I tried part of it yesterday but had to quit due to schedule tightness but will try it again probably tomorrow. but so far i have to say it was great!! it’s sooo fast and enjoyable…so is HIIT basically almost the same as TABATA? does it give the same results if I just come up with my own workout and do whatever time intervals I want to make it harder? (Or do the interval times have to be in a certain length?) I’m very intrigued by this stuff :D hopefully I will be posting you a new recipe soon! have a blessed day!!

Jenna

finally got to this workout …
MY FAVORITE SO FAR!!!! I really enjoy that it didn’t feel repititious with getting through one exercise and besides the multi sets, not repeating the sequence. love love loved how quick this felt!!! … now time to hydrate :)

Mickela

I gave this one a 3 I did the abs blitz and all the rope jumping was a killer.
tina you are quite good. i will post my reps soon for this workout.

Tina

Hey, Thanks Mickela, I am trying to do my best every workout.
Great, please share!

Have a nice day,

Tina

Jenn

Hi!

My friend and are are obsessed with your site- I visit everyday and find all your workouts very challenging.

In response to your question about partners “letting themselves go”….my boyfriend and I met 8 years ago, we were both very fit and active. Recently, he has not been working out at all, and eating junk food (chicken fingers & fries), I on the other hand, am more focused on my nutrition and excerise. I have mentioned MANY MANY times that we should do things together, so that it doesn’t feel like working out but he isn’t interested. Also, it seems as if he has lost complete interest in being healthy and active. I have tried to be supportive and encouraging of him so he can get back into a routine but he isn’t motivated at all! He knows that he is happier when he is eating well and exercising but that doesn’t seem to be enough to get him moving….Any suggestions?!

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

What do you guys think? Any advice for Jenn?
- May
  
  For a partner who changes to negative habits: I’d thoughtfully tell him you are concerned about his habits and health, and what that pattern might result in over time if he decides to stay with those habits.
  
  Then I’d ask him two questions because you are concerned about the possible answers and how it will affect the two of you, not just him – 1) is there a reason he’s doing these new behaviors which he didn’t do before even though there are some potential negative consequences and 2) if he stays with his current habits, what kind of daily life and overall health he expects you and him to be sharing, in 10, 20 and 30 or more years, because he hasn’t been real clear with talking with you or taking on awareness of what might be happening to the lives of both of you as a result of his habits.
  
  Let him know that you are living by a focus on “when two people want the best for themselves and each other, they take responsiblity for themselves and what they can do to make the partnership better.” and you are concerned he might not be doing that to his best results for his life.
  
  I wish you two the very best of everything.
  
  M
Audra Gatti

He has to want to change. I’m sure he’ll find his motivation when the time is right.

My husband had the same problem. We met young and were both pretty active. He let himself go while I was pregnant but, I always managed to get in decent shape afterwards. Yeah, he ate a lot, also. He loved the chicken fingers and fries along with an extra cheeseburger, too. It wasn’t until he was 100 lbs heavier when he saw a picture of himself, looking like a Santa Claus in training, when it clicked. With bad knees and sore ankles all the time, he knew he had to get off his bum because he wanted to be around for a long time for his two little girls. It took him about a year or two of hard work but, he succeeded. He’s in perfect shape now. Be patient.

Just keep doing what makes you happy and maybe by him seeing you stay active and fit he’ll jump on the bandwagon.

Christina

Hi Zuzana, you have such beautiful arms- and you do such perfect push ups too!

My opinion about relationships is that although attraction is very important (as is intimacy)-if your partner has been letting themselves go, there is probably a deeper problem behind that. Something below the surface is manifesting itself physically; and that problem must be addressed and worked out between the two lovers.

Mariana

Hello, I discovered your site today , I will try to do your workouts , because I don´t have time because my work ..so I think it is interesting to have some thing like that to do it at home ! see you and I will practice ” :)

Lisa

I did this workout yesterday and I loved it!!!!! It was actually fun and so quickly paced…it was over before I even knew it. Would love to see more of these interval training workouts. Totally fun!

Here are my reps:
Low jacks: 16,16,16,17
dynamic pushups: 7,6,8,6
jump squats: 9,11,11,10
half burpees: 10,11,10,8
One leg side jump lunge: 10,11,11,11
Pull ups (assisted)-5,4,4,3
Step jumps: 13,18,20,18
dancing crab: 8,9,8,8
butt lift/toe touch: 7,10,9,10
twist jump: 30,32,34,32

Probably my favorite workout!!!

Matthew

I tried this workout this morning.
It was awsome!
I love timed workouts like this because I work out in the morning before work. Knowing exactly how long a workout will last makes it so much easier to schedule in. Its also less stressful as I can look at the clock and know that I have enough time to complete the workout without rushing. That lets me stay focused on the work at hand and not be distracted wondering if I have enough time to finish without missing my train.

Regarding the discussion about the woman whose husband has let himself go, there are so many factors there its difficult to judge. In my opinion, it seems that these two have probably grown apart for other reasons. Changes like this happen over time. One doesn’t get into shape or out of shape over night. If the husband has lost interest in being active over time, there must have been some reason that he lost interest. Perhaps its not fun for him any more because of other issues in the relationship. Perhaps its not the activity that he’s lost interest in but the relationship itself. Maybe the wife has increased her interest in being active at a faster pace than the husband and has sort of left him behind. I’m not judging or taking sides, I just think that a relationship is much more complex than who is in shape and who is out of shape. There has to be something more to it that has caused these two to drift apart.

I actually have the oposite problem. I tend to obsess over things so when I start working out I tend to get into a cycle of over doing it. My wife doesn’t like it if I get too thin. She likes me to be fit, naturally, but she doesn’t find it attractive if I lose too much weight. She just doesn’t like skinny men.

I’m 5’6″ and if I do nothing, eat whatever I want and don’t exercise, I tend to stabalize at around 175 to 180 pounds. I feel my best at a fit 160 but even then I’m not what you’d call “ripped” and my ideal weight would probably be around 155. My wifee doesn’t like me at that weight though so I usually try to stay aroung 165 as a compromise.

For me its more about feeling good and feeling healthy than looking perfect. I’m not a model and don’t aspire to be one. My wife likes me the way I am and that’s cool with me. As long as I feel healthy and feel like I can tackle all of the activities we enjoy (too many to list)without feeling like I’m lugging around a bunch of extra baggage I’m a happy camper.

Mickela

Here is my score, I was inspired by Tina posting hers. Now I have to try this again and catch up to you.

1. LOW JACKS > 12, 15, 16, 15
2. dYNAMIC PUSH UPS > 5, 7, 6, 7
3. JUMP SQUATS > 6, 5, 8, 7
4. HALF BURPEES > 9, 11, 10, 13
5. ONE LEG SIDE JUMP LUNGE > 8, 10, 10, 10
6. PULL UPS (assisted) > 5, 7, 7 ,6
7. STEP JUMPS > 7, 5, 10, 8
8. DANCING CRAB > 9, 9, 7, 6
9. BUTT LIFT AND TOE TOUCH > 5, 5, 5, 4
10. TWIST JUMPS > 15, 14, 15, 16 (wan’t sure how to count this one)

Alison

That which you complain about is that which you haven’t accepted about yourself.

Everyone is on their own journey. Surround yourself with people that you want to be like and/or inspire you be your best.

Learn from your situations and grow. Do not suppress your emotions…gain insight from them. Life is meant to be enjoyable. Don’t take everything so seriously.

Have fun!

Evie

Do you think it’s bad to wear makeup while doing the workouts?

katja

I love your site!!!But i have tried some of the exercises and they are really difficult for me becouse i am a beginner.I will be very happy (and many other people i believe) if you can do some workouts for beginners:))
Thanks
Katja
- Frederick
  
  There is a full beginners workout on the site in the archives section :)
katja

Sorry!!!I saw the section and now i`m very happy:)))))) that i can start doing the workouts!
Ally

Hi Evie,

I wear makeup while doing many of Zuzana’s routines and have not had any skin problems. I think it’s because I am sweating so much that my pores don’t have a chance to become clogged :)
Just make sure you wash your face after and you should be fine.

Hayley

Hi Zuzana
i am new to your site (which is gr8)
but i was wondering if you could do some more interval training for beginners please.
i have just had my baby and have not exercised for 7 months so id like to start of slow but at the same time shift my baby weight.

i have tried a few of your workouts but most of them are currently too advanced for me.

i hope you can give me a few ideas so i can continue to follow your site and progress with my fitness level.
many thanks for taking the time to read my mail.

Jenn

Hi Hayley,

Try the Workout Routine For Absolute Beginners listed in the WORKOUT ARCHIVES. :-)

alice x

I changed this workout to 20 seconds of work and 10 seconds rest as i feel it benifited me more and it was a great workout, my arms are killing from the pull ups.
Great sight
love your workouts so much
alice from birmingham :)

Bill

One of the things that I like about your site is that you’re continually combining different exercises into varous individual workouts. That keeps things from getting tedious.

There is a program on TV that says it’s based on ‘muscle confusion’ meaning that the various workouts keep the body from becoming accustomed to the stresses from the exercises and finding an easy way to do the range of motion. By introducing new stresses the body must respond by building muscle. (Not naming names, but there’s a number 90, a ‘P’ and a letter ‘X’ in the title of that program)

Is the same principle at work here, or is it strictly a matter of concentrating on muscle groups and keepng things interesting?

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

The principles of my workouts are more simple I think. In order to get stronger, fitter and leaner, it is important to exercise as often as possible. Another principle is that whole body workouts are the best for burning fat, and high intensity workouts that combine cardio and strength training are also great for burning fat and boosting your metabolism. It is ok to train the same muscle groups every day, but you should vary at least the exercises.

Alina

Hi, Zuzana! Just wanted to say that you’re my fitness hero!
I just recently stumbled upon your workout videos and then I was hooked. I really like that you’re so personable and talk about other topics and give out recepies. I love the workouts and you explain everything and make it look easy. You rock! Also, where do you shop for your workout outfits? So cute! ♥ it:)))

Oh, about the question you asked if it’s ok for your partner to turn into a total lazy slob and get fat – uh…hell no! It’s not ok….You know what they say, when the bedroom stops rocking the divorce comes knocking.
I am not being shallow at all, just saying it like it is. If a person changes over time and it is absolutely their personal choice to let themselves go, then it’s like it’s not the person you fell in love with, that person is somebody else now. I think that it’s great when couples work out together and stay active, do things together and encourage each other, not ever put the other person down, instead try to impower them and encourage them to do better. But if they’re unwilling to do this for themselves or for you, that’s a real issue. You have to look deeper.

Marilyn

Hi Zuzana,

When will your website be up and running? Also, I want to share with you that I bought two Gym-Boss, silver and hot pink. It was asked how did I hear about them and of course I picked Zuzana. I had ask in another comment, how tall are you and what’s your weight or size. If this is too personal–that’s okay you don’t have to answer. I was just wondering, so I can get to where you are (hahaha).

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

It is not a secret at all. I am 167cm tall and I weight about 54 kg.

http://ftgo.blogspot.com/ Lexey

Great workout. The time really did fly with this one.

Juan Carlos Escobar

Great Workout.
Thanks.

Ashley in Sweden

Hey Zuzana,

I know this comment is a couple of days late, but I just wanted to say I really enjoy this tabata style of workouts where you incorporate a lot of different exercises and each one has it’s own round of work and rest. It’s like I mentally prepare myself during each rest to work as hard as possible in the next round of work. You constantly have a goal to reach throughout the workout, which I find really motivating. I also feel like I’m burning more fat with all the variety and minimal rest. I don’t know if I actually am or not, but mentally it feels like I am which is also really motivating.

I really hope you’ll continue to add more workouts like this one :)

Thanks,
Ashley

Charlie

Having done this workout the other day and found it not TOO challenging, I decided to up the ante today and pick the 10 exercises of yours I find the most difficult and rather than 15/15, make it 20/10. Here’s my list – I’ll let you know how I do.

Jump squats
pullups
high knees with jumprope
hanging knee raises
Turkish getups
reptiles
dancing crab
squat with knee raise
side plank raises
pistons

Charlie

Oof. That was hard. You wouldn’t think that 5 seconds makes that much difference…The reptiles were killer…

stellarsoulartist

this is such a good idea, some exercises I find harder than others too- so I think I will incorporate one of the hardest ones that I think Zuzana does into each workout I follow so I can try to improve on these ones.

Eva

Ahoj Zuzko,

tak tohle cvičení bylo opravdu bezva. Dělala jsem ho PŘESNĚ podle návodu… a ještě teď, dva dny po té, mě z toho bolí nohy :-) .
Přemýšlela jsem o tvém tématu a je jasné, že pokud se jeden z páru časem stane pohodlnější než by příslušelo jeho věku a přestane o sebe dbát, pak automaticky jde celý vztah do ztracena. Přeci si vybíráme partnera tak, aby se nám líbil a abychom měli podobné hodnoty a koníčky. No když toto pomine, pak už máme vedle sebe někoho jiného s kým jsme si nevybrali být.

Martin Veverka

Ahoj.

Doufám, že nebude vadit, že píši česky. Mám pár dotazů a byl bych moc rád, kdybys mi mohla poradit. Narazil jsem na tvé stránky úplně náhodou, ale musím říct, že mě hodně zaujaly. Mám teď takový problém, jelikož končím školu a mám toho teď opravdu hodně, tak nemám moc čas cvičit. Normálně jsem trénoval čtyřikrát týdně zápas a šerm, ale posledních půl roku to nestíhám tak často. Bohužel se to projevilo už na mé postavě. Chci se tě nejdříve zeptat, zda tvé cviky jsou dobré i pro muže? Dále by mě zajímalo, co bys mi doporučila, abych rychle zpevnil prsní svalstvo, jelikož to mi ochablo nejvíce a ať se snažím, jak chci, tak to nemůžu dosta zpět. Dále by mě zajímalo v jakých intervalech je tyto cviky dobré cvičit a jak dlouho? Nejsem nijak obézní, vážím asi 73 kilo, ale prsní svalstvo a břišní mě opravdu trápí. Díky moc. Martin.

Alma

Hi Zuzana,
Your exercises is realy what i like very much ,and your combinations are very effective.And i have too questions…First is:How you do exercise- squats with one lag?I m tried, but just half squat,i can´t squat deep…no chance.Is possible to now some tehnics to do that,or i need much stronger legs?Because i can squat with 55 kilo 10x, of course with about legs.
Second is:What kind of supplements you taking,and what is the best for definition?I heard about L-carnitin,but i never tried it,I ´m taking Weider protein,and try to it healhty food,and i drink only water,but i realy need food because i have workout every day-three times in gym, and other 4 times cardio-kick boxing,tae bo.And sometime i have workout in gym at night and finishing 9PM,and of course is late but i need eat after strongly workout…i ´m taking food with proteins,but what is the best eat in that time? I can´t gat definition what i like,so please answer me what is the best for that-mean supplements. Your definition is perfect.
Sorry because my english is not very well,and i hope you will undersand me.
Thank you so, so much!
Alma

http://naomi-tsang.blogspot.com Naomi

Hi there, from another clip where Zuzana answers FAQs she said that she doesn’t take any supplements at all :)

This makes her workouts (in my opinion) one of the most accessible – no equipment, at-home, no supplements!

Mia

Zuzana,

I used my gymboss interval trainer with this workout today!! Pfew!!! I LOVE the interval training! I was in and out of the gym in 30 mins (with warm-up and cool down/stretching) and I know I got the most intense workout of anyone there!! You’re such an inspiration!! Keep it up:)
~Mia

Mimi

Zuzana, I have the gym boss timer and I love it. I don’t know how to set intervals though…any way you could show us how to set it up? That would be sooo sweet! :)

Nikki

I dont know where to install my gymnastic rings :(

Frederick

Hi Nikki,
We hand ours off of our stairs. We have also used a railing, a tree branch and a balcony. Just make sure that they are secure! You might also look at securing them on some kind of hook.

buket

what can i do instead of 9. Butt Lift and Toe Touch

yanggeng

i bought gymboss timer!!

Petra

Zuzana,

Can you please let me know your results? I’d like to know how my results for today compare to yours.

Thanks!!

http://www.budgetrockstar.blogspot.com Lori

Hello, I had a husband who I dated off and on before we got serious but he was fat like his mother she didnt care about how she looked which made him not care how big he is. I got him on healthy eating plan limit junk food etc, I took him walks etc to get him fit he lost loads of weight he looked good if it wasn’t for me. But as soon as our marriage fell apart he got fat again eating all the crap under the sun that his mother eats. But I think its very important to have self respect and that’s where workouts and eating healthy comes into it.

Nadia from czech

Zuzana, you didn´t write numbers of your reps!!!!! :-(

Eklyps

Hi Zuzana – I don’t get it – 4 x 15 seconds is 1 minute and you say 2 minutes so are you saying you do 4 rounds twice??

Thanks

Eklyps

Rea

Hi,

Allow me to try and explain:

“For each exercise you will do 4 rounds of 15 seconds of intense work and 15 seconds of rest. This means that you will have 2 minutes for each exercise.”

This actually means 4 x 30, since you are working for 15 seconds and resting for 15 seconds = total is 30 seconds.

If you work/rest/work/rest for 4 rounds of 30 seconds each, you get 120 seconds which is 2 minutes :)

Yvette

Hi Zuzana,
I LOVE your workouts! You are such an inspiration and a sweetheart :) Every workout is different and keeps me from get bored! Well I wanted to know if this an alternative to the pull ups in this video because I do not have rings?

Matt

my girl friend looks at pictures of me in the marines, says i was cute, but shes glad im not that “little guy” any more. she likes me with more weight on me. i work out a lot, but my focus is much less on 7 and 10 mile pack runs like the marine corps days, and much more on lifting heavy. so i’m not defined, i kinda think im pudgy, but i also did a max dead lift of 522 pounds in December, and i can still run (one) five minute mile.
when amy and i met, she was 35 pounds lighter. she hates how she looks, and so has started working out like mad. shes often frustrated, because shes strong, and can do a lot of workouts others cant, but they are super skinny and she is not.
so were in this relationship, where we both like each other, but were both not satisfied with our own appearances. only amy much more so.
my take on it is you love someone for who they are. if your love got burned in a fire tomorrow, would you leave them? i know fitness is much more voluntary than that. but thats the idea.
now if you find that you are losing attraction, then instead of bitching about it, recognize that often if someone gets out of shape, its ore likely that something in there life has changed. they are sad, or lost. something is affecting them more than you. in that case, i say its on you, as the lover to pull them out. grab them by the hand, tell them you are crazy in love with them, ignore the fitness and just get out. go do things together. take dance classes, judo classes, a hiking club, run a triathlon together. encourage encourage encourage, and just dont mention the unattractive crap. thats just going to hurt. if you love them, help them. dive into their needs. somehow in some way, they are hurting. be there for them.

Lenka Slovakia

Hi hi would like to ask how it is after a year?

Sheila

I tried the HIIT today and just loved it! Flew right by as you say. Once I finished with the HIIT I hopped on the elipitical for another 20 minutes. I think I’ll make this a morning routine for a while. Thanks!!

Marťaska

Superb workout … “jsem zpocená až na prdeli ;)”.
And thank you so much for recommending Gymboss timer, I love it!

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

Hahaha :) tak to jsem se zasmala, diky za komentar

Charlene

Hi Zuzana and Frederick!
I’ve recently decided to change my lifestyle around. I always said “Whatever, you eat good food you die anyway!” But, I realized eating as unhealthy as I did, that’s literally all I would be doing! Eating, I had no energy except to pick myself up to raid the refrigerator! I’d rather have tons of energy and get out there and live life! I basically never done any exercise/sports my whole life so I researched extensively about proper nutrition, healthy weight loss, and exercise. I started doing your Workout for Absolute Beginners (about 3 times so far) and it still kills me! It’s okay, slow and steady wins the race. I’m 5’7″ 19 y/o and 140 lbs, I may not look overweight, but I am seriously unhealthy, born with a weak digestive system to begin with. I grew up with terrible stomachaches all the time, yet I never wanted to change my eating habits. I’ve had a good run these past 19 years (with eating), so I’ve come to the realization my health is first and foremost. Anyway, on from my life story (: I just have to say you are such an inspiration to me! I am very good on the nutritious eating (I have gone strictly Vegan too!) Whole grains, tofu, veggies, legumes, fruits make up my entire day. I think I will do the Beginner workout for a maybe another week or two (see where I am at) and I am doing Cardio Kickboxing 1 hr long, and I am constantly in motion (super sweaty after!). Although I don’t feel nauseated, sick, lightheaded, tired or anything after my workouts I don’t feel the rush of energy/endorphins I should. It’s probably just me being impatient especially since I jumped into this quite quickly from my very couch potato lifestyle. I went through the workout archives and whatnot, hopefully I’ll be able to do those in no time! But I was wondering, are the workouts under Daily Workouts in the Workout Archive just with a different name? Or are Daily workouts a completely different things? I’ve been reviewing over and seeing which ones I would like to do next, though I’m confused =/
I know, it’s only been like a week since I’ve started and I’m all excited and typing this entire thing up, but I really want to be healthy and fit and energetic for the rest of my life, and I want the rest of my life to start as soon as possible! (:

http://[email protected] Carolyn Pilates

Low Jacks: 14.14.14.14
Dynamic PU: 8.8.7.7
Squats: 7.8.7.7 (no jump)
Half Burpees: 10.10.11.12
Sgl Lg SJ Lunge:8.10.8.10
Pull Ups: 10.10.9.10
Step Ups: 9.13.13.12
Dancing Crab: 10.10.11.11
Butt Lift TT: 6.7.6.7
Corkscrew: 4.5.5.4

Genevieve

Hi Zusanna,
I absolutely love your workouts and they definitely work. You are such an inspiration and you keep me motivated to stay fit and healthy and my boyfriend definitely loves it :)
I’ve been doing them for bout 3 weeks now and i’ve lost about 7 pounds, my waist and upper body are leaner and i love it, but my legs are getting bigger from all the squats and other moves. I’m gaining more muscle in my legs than losing fat. So do you have any suggestions about how to keep them leaner?

Victoria

Hi Freddy & Zuzanna

Thanks so much for all that you do with this site! I’m hooked and have managed to introduce your site to friends around the world – we’re now competing with each other & helping motivate the others in our lil’ international circle of friends. Love it! The first time I did your 500 Rep workout was killer and took me 42 mins, but my friend in Chicago did it in 29! Then, I continued with your other workouts for a month, went back to the 500 rep and managed to shave off 5 minutes of my time. Can’t wait to re-visit it in another month and see how I do!

Anyway, I want to do this one tomorrow and have my interval time all set up (thanks for the link!). I don’t have the rings or bar for this workout. Any suggestions for an alternative exercise for the pull-ups?

Thanks!

Monique from the NL

Hi!

Here are my numbers:
Low jacks: 18.18.18.18
Dynamic PU: 6.6.6.6
Jump squats: 9.9.9.8
Half burpees: 10.10.11.10
One leg side jump: 10.10.11.10
Pull-ups – nil (don’t have kit)
Step jumps: 10.11.11.10
Dancing crab: 13.13.13.13
Butt lift & toe touch: 7.7.7.7
Twist jump (to the side and back): 18.18.18.18

Shower time!
Monique :-)

Alisia

I love this workout. You kicked my butt again!

Jo

I love your website! I just saw your videos on youtube and what I love most is that you prove that we don’t need gyms to stay fit! All I needed was a motivation like yours to get going. I already started some interval work with a jump rope (at home) but these videos will help me make my routine even better. Thanks a lot!

Drew

OMG I’ve been doing p90x which you get a great workout from, but this was awesome too. I feel like I do after a good cardio workout in p90. and it takes not even half the time.

i’m just a young american girl with no money. I’ve been looking for a site like this forever, for someone who just wants to help others stay in shape instead of trying to make a buck off you. THANKS ZUZANA! you provide everything the workouts and motivation

Amanda

I got the interval timer you have. It took me about 10 minutes to figure out how to use it, but I got it. I did this work out last night and I really liked it. I think I’ll prefer interval training because “counting reps” is annoying! Makes the workout less exciting for me, but with this timer it is more about beating the clock. I like that a lot. I look forward to doing more!

Sultanna

Zuzana, you are so great! I’m not only about your body! you are amazing person! I wish you all the best with Frederick! I wish you to be happy and rich all your life!!!!!!!

from Russia with love :)))
xoxo
Katerina

http://www.bodyrock.tv dodo

hi susana iam big fan of you you are beatiful . please please please i want to know hw to get rid of my ugly cellulite that make me feel so ugly please answer me i looooooooove you .you are woderful thank you

Saskia

these are my numbers,
wow, a little bit too much, need a bath :D

1. Low Jacks 24, 17, 16, 15
2. Push Ups (on knees) 12, 6 , 6, 8
3. One Leg side jumpe lunge 12, 10, 13, 12
4. Half Burpees 14, 11, 10, 11
5. Dancing Crab 9, 7, 10, 10
6. Twist Jump 27, 27, 29, 29

http://www.thefitblog.net Jamie

Can I just say that your site is awesome! What a great workout you have here. The picture with you on the rings is killer. Love it.

Paul Gibson

Hi!
Great site! Easy to follow workouts, thankyou!!
A tip for all the iPhone users, there is a free gymboss timer APP!
Why has the APP for your training videos been cancelled?
Oh and you are sooo right as the saying goes “those that play together… Stay together!”

Eden

Yeah, how come the app’s been cancelled? “Bodyrock” still comes up in the app search, but to my dismay, no app. :(

sheniye

low jack:17-17-17-17
push-ups:8-10-11-11
squats: 10-11-11-10
1/2 burpees:11-11-12-11
1 leg side jump: 10-11-11-11
pull-ups: 10-10-7-6
step: 10-11-10-11
dancing crab: 10-11-10-11
butt lift&toetouch:8-9-8-8
twists: 18-17-20-20
very great workout!!!

Kelly

I need a substitute for pull-ups until I get the pull up bar. Any suggestions?

http://aphrodiitee.deviantart.com/ Isidora

I did this today with a few modifications which made it REALLY intense, specially on the first 4 exercises.

I did 4 rounds of 30/5 for each exercise: 2:20 min

1. Low jacks: 30-27-22-20
2. Dynamic push up: 16-11-8-7
3. Side jump squats (like the one from fierce workout): 22-15-14-12
4. Half Burpee: 30-20-19-16
5. Side jump + side lunge: 10-9-8-8
6. Breakdance push up: 6-5-4-5
7. Side steps switching legs: L23-R22-L19-R19
8. Dancing crab: 18-16-16-15
9. Leg lifts (with knees bent):(on the first one i did butt lift &toe touch) 8-13-14-14
10. Ninja jump tucks: 5-4-3-3

total reps: 536

great workout, sweat alot! so happy when i finished!

http://aphrodiitee.deviantart.com/ Isidora

I did this today with a few modifications which made it REALLY intense, specially on the first 4 exercises.

I did 4 rounds of 30/5 for each exercise: 2:20 min

1. Low jacks: 30-27-22-20
2. Dynamic push up: 16-11-8-7
3. Side jump squats (like the one from fierce workout): 22-15-14-12
4. Half Burpee: 30-20-19-16
5. Side jump + side lunge: 10-9-8-8
6. Breakdance push up: 6-5-4-5
7. Side steps switching legs: L23-R22-L19-R19
8. Dancing crab: 18-16-16-15
9. Leg lifts (with knees bent):(on the first one i did butt lift &toe touch) 8-13-14-14
10. Ninja jump tucks: 5-4-3-3

total reps: 536

great workout, sweat alot! so happy when i finished!

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