BodyRock.TV

Ahoj, můžeš prosím Tě zveřejnit tvé parametry? věk/výška/ váha a prsa/pas/boky? díky

Got a gymboss at Christmas. Stopped working 30 days later. Spoke to the company, and they replaced it. Great product, fantastic customer service. Would recommend it to everyone!

I see that you are motivating and you give a real good training. My girlfriend tried many programs but always without success because on DVD its always the same trainings. I like the way your blog is made and your update seems to keep a good cadence. It’s my first time on the site 1 february 2010 and I will, for sure, show this to my girlfriend when she will be at home. I’m sure she will like it and do your motivating training programs… I’ll tell you how she goes good in a mounth. I hope she will like it as I do because it’s all good exercise that you make. keep up the good work! thank you

haha nice caption. i love chocolate!

Zuzana….HELP!!!!

Is my information correct? Should I be doing more than 1 of your workouts per day or just 1?I think I’m behind or something cuz I did the Body Weight INterval Training workout today in which I completed in 25min. Then I noticed that you had this workout posted. Should I do it too? Or do it tomorrow? Confusion has taken over;PPPP
Rebecca

Hi Zuzana,
When you’re using the timer you are including your short rests you take in between each set to drink water, etc? i.e. you don’t stop the timer and continue it after the short break is done right?
Thanks !

I do just one a day, but if you feel like doing one more, then go ahead, just make sure that you are not over- reaching in your training. I can tell you that one workout a day is enough if you do them 5 times a week and if you are watching your diet.

I don’t stop the timer, that would be cheating! :)

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 did you work 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?

ok ;) gonna try it now :) thanks

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Thank you!!!!!!!!!!!!!!!!!What a relief to hear that=) LOL

Dear Zuzana!! Ahoj!! Woow! i am totally impressed about your web page,, ufff i just saw some of your workout work and I am all ready tired!! Amazing!! Dear Zuzana, i had in my iphone an app that i get from itoons store, but now is not working any more.. :( it said that network is not working or something about the server.. Do you think this will work again?
My best wishes for you, and keep being the greatest work out web paige on the internet!!! Greetiongs from Mexico City!!

He Zuzana,
Which category in your workout archives is best for a person whose goal is to be less fat in a short amount of time? Specifically, I want to lose 15 pounds in 2 months but what can I do to look as thin as possible by then?

Is this correct for the interval timing for Body Weight Interval Workout……
Round 1:
15 sec exercise(as many reps as possible)followed by
15 seconds of rest(this would be when you jotted down reps and sipped water?)
Round 2:
15 seconds exercise
15 seconds rest???? repeat for Rounds 3 & 4?? Then, start this sequence again on the next excercise?

I was confused and just want to do it correctly next time. Ordered my GymBoss timer today-it will definitely help with this workout!

I really enjoyed your workout, completed in 27min. I was hoping you could add another workout specific to toning, something that could tone and define my larger arms a little more……I watch what I eat and exercise most days, I’m gaining muscle in my arms, but no definition…..please, help!!! Thanks Jana

Hi Zuzana and Frederick

watching this video and reading the post, I remembered a question i have: how much time before I go to bed is good for me to have dinner?
because i also do my workout late sometimes, and i thought it was very important to eat after, no matter what time was it.
Hope you can answer my doubt.

When you say “(alternating sides)” would that be 10 reps per side if you have 20 reps total? Or would one per each side be 1 rep?

Hey guys. Just wanted to say that I love this site and I look forward to all of your videos! I noticed some people complaining about the coffee talk. I think that people should keep their opinions to themselves about how you both choose to go about evolving your program. Health and fitness has many aspects to it. Fitness and diet are just part of the equation. The topics that you talk about are always related to the subject of fitness and are getting people to look at things from a different perspective. People should really get down to the core of why they want to be fit, and perhaps re-define the old way of thinking with just diet and exercise. If you don’t have the whole package, you will not stay in shape because the reason you got out of shape to begin with has not been delt with. Keep up the good work and the great Karma. You both inspire me on a daily basis with how far you have brought your site, the technology, the ideas you give, and even your relationship with each other. I have been busy thinking of my own way to make a mark in this world because of you. Thanks. You guys are the best!

Hi Zuzana & Frederick,
Is it ok to do your exercise during pregnancy ??
I’m in the first week of my pregnancy ..can you suggest which exercise should i perform at this period so that i won’t be putting on much weight and also be fit through out the pregnancy period without any complication and after pregnancy can easily shed those extra pounds.
I have been following your workout since 7 months and love you and your workout …:)you are my inspiration n ‘ll always be .

Anxiously waiting for your new recipe…i love to eat and try new recipes …:)

One more thing : you do your morning exercise after breakfast or before ??
Thanks.

Love your videos.. Im a wrestler in high school so i know how hard it is to do these workouts.. I work for hours to keep my body in shape everyday.. If you dont mind me asking what do you look for in a guy?

Besides staying in some kind of shape that is :)

When are you posting your recipe for today??? :)

Hey, Zuana. I’ve got a question about your hair. I noticed you’ve always got it in pigtails when you work out, and I was wondering if that was an easier way to keep them out of the way, because they look good, or both. I’m just asking because I’ve got a huge problem with keeping my hair back when I work out. Somehow it always gets out, and I was hoping you could suggest a better way to keep it back than with a ponytail with a gazillion bobby pins. Thanks!

I love your workouts! They really keep me on track with fitness. I am trying to lose some weight i have gained and i have just started again. I have one question though, what time do you work out? I usually work out after dinner about an hour after i eat, but some people tell me it is better to exercise earlier… is that true?

Thanks :)
Samantha

hey zuzana i left you a few comments but i forgot which videos i left them for so i cant check if you replied! hahaha so im leaving this comment on your most recent video so it will be easier to remember….haha i wanted to know if you would train me and my cousin tara if we came to you… we love you and watch you every night for inspiration…. we would love to pay you to train us once or twice and then we’d probably be on our way to travel europe which would be awesome!!! please reply and let us know thank you gorgeous!!!!

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I love your blog! But… I have questions about diet. Don’t you ever crave food that is bad for you? What do you do on days when you are going crazy and want to eat everything because of hormonal changes? When I am going to get my period I want to eat everything!!!! Do you work out 3 times or 5 times a week? And can you post a video on how your diet has changed over the last year because your body has changed a lot!!! Thanks so much!

Just wondering Zuzana, are you the type who’s been skinny her whole life? Or have you ever been chubby and you worked your way up to being this way? Just wondering.
I discovered your site a couple weeks ago and now I am addicted! I had already made modifications to my diet: no coffee or alcohol, only water, no sweets, only “real food” as you would say and things that have the nutrients I need to be healthy; and I never thought I would find a site like yours that has everything I could ever hope for in a fitness site! Especially for girls like me who are 20 years old. Lots of the things I find online are not specific enough and leave a lot out, or are designed for men or older people. Not like your workouts couldn’t be for them but I was looking for something intense and not wimpy like I’d normally find. And I finally found it so thank you!

Thank you :) we are not going to have the app for some time.

Hi Ashley, it is a combination of both :) I prefer the pigtails, because it is more comfortable especially if I do an exercise where I have to lay on my back and put my head down on the mat.

Hi Lindsey, I have been skinny until I turned 15. Since then I have been fighting with extra weight and cellulite, but I have never been extremely fat. I used to be extremely out of shape – weak, heavy smoker, alcohol drinker, constantly tired and often ill. I am glad those times are over :)

This is individual. If you prefer to workout at the evening, then do so. I rather do it in the morning to start my day with a lot of energy, because at the evenings I am usually tired and I just want to relax. It’s really up to you.

Hi Zuzana and Frederick

I just completed the exercise in 15minutes and 24 seconds. I didn’t count the time the first time I did it so I don’t know if I did better :-( (but I am guessing I did it faster)

The skater reps killed my quadriceps. Great exercise! Short and fierce!

Thanks

Theodore from Greece

Hi Jeff,

I appreciate your interest, however I don’t offer personal training at the moment. Enjoy your travels!

Thanks. I am happily married and my husband is the perfect example of what I look for in a guy ;)

Hi Katie, just follow my daily workouts and watch your diet, because that’s a huge part of your fitness. Go through the site and read articles for more information on diet and exercise.

Believe me, you will be ripped arms in under two months if you do exactly as Zuzanna says! No fudging and do your absolute best each effort. It works!

Dear Zuzana
I think this workout is the fiercest workout that I’ve done- I feel great, thank you!
Now to a question that I have: I’m going on vacation soon and I’m going to be spending a lot of time at the hotel and at the beach at summery 30C. I worried about my getting excersise on my vacation and I was wondering what you do or what you would do in my position… tips for working out while on vacation?

have a nice day and thank you!
Angelina

I lost my baby weight (both times) very quickly by not gaining more than 25 pounds during pregnancy and just swimming about a mile a day as my only exercise (jumping around was not pleasant). I was careful with my diet afterwards for a few weeks cuz I had C sections…so 3 weeks no activity after both births. But I was sooo busy and excited with the baby I barely had time or interest in eating! I’d bet Zuzanna exercise program would be the perfect thing for regaining the tone very quickly…good luck! A healthy baby is all that matters!!!

good sense of humor

And how did you do??
I must say this is really my favourite from all of your workouts. I don’t know why, but I keep coming back to it and made such huge progress – from 18 sec to 14:55!

I love keeping the log, this is something you introduced to me and I find it really motivating.

Hi zuzana n frederick

just wanted to say that it’s been a week and my foot is still not all the way better, so i still can’t workout. it really makes me appreciate when i m able to workout and how that time is taken for granted n i look for excuses n “reasons” for not working out. it’s amazing how things (and ppl) are really not appreciated when you have them. it’s so true. i’ve much more appreciation for my abilities and everything i have. but u know, its human nature to forget this stuff in good times. we only remember it when we’re going thru tough stuff.

anyway…im like CRAVING a workout right now! but i can’t do it :(

Dear Zuzana,
Will I look like you if I follow your program? Seriously, I used to have 8% percent bodyfat and now I am an average 23%. Sigh. Thanks for motivating me. I enjoy your videos so much. Hopefully, I’m on my way back to where I was before with your help.(:
Sincerely,
Sandra

That really makes sence about not always finding new workout but to master and improve older work outs since these never go out of style. And then to be able to measure progress or even degress to check your self. It takes time for me to learn each new individual excersize in the workout before I can really work out. Like to get the form and stuff. Guess I am slower than most who keep up and I am not just 20, or even beat your personal best. Jason a trainer at my gym he is pretty cut and so is Andy. Jason is just your age 27 and he said he is impressed and he is not at your level. He has been a wrestler since kindergarden and is very knowlegable in fitness. He said niether him or Andy were at your level. He is a trainer at AnyTime fitness in Las Vegas where I live and has been with the 24hour las vegas fitness gym.

Sensational
Unbelievable
Sublime
Atomic
Neutronic
Absolute
Simple
Perfect
Energetic
Alternate
Radical
Special

What’s the secret to your success?

It also depends on what kind of training these guys are used to. In my workouts there is a lot of high intensity cardio incorporated and if one is not used to this, then it gets really hard. I have no doubt that these guys can lift heavier weights than me tho.

It’s a consistent work, but at least it’s not as time consuming. Just keep going and remember that once you start working out, you have to keep going so that you won’t lose your shape again. Use it or lose it ;)

Hi Zuzana and Frederick!
What do you guys think about running and jogging in general? Do you guys ever go running or do you only do the workouts on this website? (which happen to be just amazinggg exercises)

Yep!

Hello Suzane,

Thanks for all the amazing workout ! respect your efforts and your strong motivation !
I m following everyday the update in your website and let me tell you that I am really learning with you and you are also motivating me to do more and more of workout . I love fitness, running and I am practing it , biut when I discovered you, I am more motivated and that is GREAT ! :)

I have a question about your sun glasses! Can I please know the brand !! I am looking for a glasses that look the same style. Many thanks Suzane!

Cheers,

Loubna

hahaha brilliant :)

Hi Zuzana, I am addicted to your workouts and can feel myself getting so much stronger from them…thank you, you are so inspiring!!

I working out in the mornings at about 7am, do you eat before morning workouts?? I have a pear and 6 almonds, is this okay or should I working on an empty stomach??

Zuzana my dear,

I cannot possibly imagine you as a heavy smoker! :)

My smoker years were cut short by my mother. As a child (8 years old) I stood outside my mother’s store with a group of friends trying out a piece of cigarette one of us had just found (I know, disgusting!). My mother saw us (obviously! how dumb to try in front of her store). She called me over and went and bought a pack of cigarettes. She made me sit down and told me I would have to finish the box all by myself.

Result? I smoked (or should i say coughed and cried my lungs out) for a quarter of a cigarette and mama made me stop.

Needles to say I did not touch one since. Perhaps not the most child friendly approach, it got me off the stuff :) I am glad it did.

Today I am also lean and very aware of clean eating. But like you, it wasn’t always like that. Although I have never been fat and I was skinny until I was about 17, my body changed and I ate poorly. Suffered from pimples and the occasional “slight chubbiness”.

This all changed when I became a serious athlete a few years later. Unfortunately although I was lean, it wasn’t thanks to my food but rather the hours spent training and racing. Once I stopped, I stopped seeing my abs. Years of trial and error (I am 33 now) have led me to slowly remove soft drinks, sugars, fried things, etc from my diet. Once I found Tosca’s Eat Clean Diet book some 2 years ago I never looked back.

Your website has truly been an inspiration. It has made me re-access my goals and get sharper in many aspects of life.

Thanks for that.

Hello I think you are very inspirational! I find that the more I say to myself I want to eat well not eat chocolate or have a biscuit with my tea the more I do it! When I dont say I am on a diet then the desire for that food goes! Do you eat those kind of foods once a week, once a month or every second day? Do you eat clean all the time??? Please reply x
Sandra x

HI Zuzana

WOW! WOW! WOW! This was the very first exercise i did from this website – I did it on Friday the 6th Of November 2009 and it took me 24 minutes and 45 sec’s! (And almost killed me!!) I have just done it this morning and it took me 16 min’s and 43 secs! 8 Minutes faster!!!!! Thank you so much for keeping me motivated with your workouts, I absolutley love doing all of them! You have really changed the way i feel towards exercising – no more boring gym sessions or trying to motivate or coax myself to the gym anymore… I JUST DO IT IN MY LOUNGE!!!!!!!!! Thank you so much for sharing all these wonderful workouts, recipes, coffee chats and Shopping expeditions!!
Liz

That is exactly what he explained to me. He said it is a different kind of stregth and he called it endurance. He said that one person could lift very heavy wieght might not be able to do 100 reps (example) and another person who could not lift heavy wieght might be able to do many fast reps where the other person could not. Saying they are strong this way. Sorry I should have mentioned this part.

You can hang from a door, a refrigerator, the underside of a staircase, a bunkbed frame, the monkey bars at the park, etc. If you don’t have a mat for the groundwork, you can use a throwrug or two. Keep it up!!

I was so proud of myself – I just finished in 13:41:59!!! But then I looked at the pictures again and realized that you don’t touch your back foot down for the skaters and I totally did. Also – toward the end I couldn’t quite make it all the way down on the pushups, but I went down as far as I could keeping proper form – it wasn’t bad. (Why do I always feel the need to confess everything when I post?) But cheating or not, I just can’t believe how much energy I have these days! I’ve been doing your workouts for 2 months now and I can’t get enough! I feel so amazing all the time. You rock.

I do have chocolate or a cookie every once in a while, but I won’t eat a lot of it. It is always just a little treat.

Zuzana

no food after your training tonight, why not?

Your body will hate that, ithink – especially your muscles, who prolly will get eaten, since the body is possibly starving?

Water alone can’t be enough, can it? Still if its late in the evening..

Some kind of fruit or something, must be better than nothing?

Hi Zuzana,
I was just wondering if you ever have days that it just seems like you can’t get through your workout. I did one of your older workouts yesterday (an interval cardio Tabata style protocol) and it took everything in me to keep going. I really don’t know how I did it and was wondering if you experience this is what you do to get through it. I was there mentally, but physically, my body was saying stop. Thank you!!

Hi Zuzana,

I am writing from HK… your video’s are great…. I have tried and they are very exhausting but i feel alot of better… I would like to know if you can show some excercise for legs…. Thx so much for sharing these work out video….

Erin

I don’t think so. I do it every once in a while and my muscles didn’t get eaten :) I woke up and my muscles were still there.

Haii Zuzana

Pls. do your Workouts at nights.
It is better for me because when you will post it at the night i´m can see it in the next morning,but when you post it in the morning i´m can see it only in the next day ore at the night till 3-6 o´clock.

And it is better when we do all that Workouts after the last dinner, we are eating the Calories and after the dinner we will burn it:D

And that’s why she looks so fabulous!

Hi Zuzana,
First of all I would like to compliment you with your site! It is highly motivating and inspiring. Not in the least because of your fabulous figure! Give me your abbs! During the past 20 years I have been going to the Gym several times a week and since a few years I am going to the GYM here in Amsterdam from 07.00 until 08.00 7 days a week, every week. But since I have discovered your site, I have learned so many new excercises, that I now have started doing your work outs 2 times a week at home and I am practising the Pistol every day… And although I have been vegetarian and a healthfood freak since many years, I still learned about a lot of new products through you (I bought spirulina/chlorella and Salba/Chia Seeds for example… Also, you inspired me by your eating pattern: smaller portions, more times a day…

I have one question to you though… Do you have good stretching excercises for my lower back? This is my weakspot and I did not yet find it on your website…

Many thanks again,
greetings from Amsterdam,
Daphne

Hi Zuzana… I love your site! I was wondering if you could address “coregasms” with the bodyrock crowd to see if anyone else has the same “problems” that I do with certain exercises. Unfortunately, hanging knee or leg raises do it to me everytime. It can be rather annoying. Is this something that can be overcome with training? Thanks! Keep up the awesome work!

I love your site! Thanks for sharing so much with us. I look forward to following along. I can’t wait to try a workout!

Erin, you do realise that jump squats and the skater for example are serious leg killers? ;-)

Hi Zuzana
I am from in Taiwan
I watch your program every day….Your real attagirl oh now you were my only idol…….

I second that!!

Dear Zuzana,

I am sure you hear this alot, but I have a question..I am 5’5 and weigh 199lb-I am miserable and depressed about it-I am trying to do something about it….I have been doing your workouts for sometime(not as fast as you) although I have noticed more definition and tone I have not noticed a drastic weight loss ( i am watching my diet, calories and portions) I just hear cardio cardio cardo when trying to lose weight so my question is-Should I do a seperate boring straight up cardio during the day AND your workout for toning, I also have heard an old wives tale “dont eat after 6″ —I just want to get the fastest best results..ASAP…please help, anyone reading this advise please! I have lost about 10 lbs in 2 mo’s…but want a faster result.I know you do your workouts once a day but for someone that has alot of weight to lose…what then? THank you-gmg

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Congrats Liz!

I love that book too!

If anybody wants to take their body to a whole new level, they should read this book.

Especially, if your training with Zuzana. Isn’t that why everyone’s here?

Your body will thank you, trust me :)

Hi Zuzana,
I was wondering if you have problems with eating more when you are stressed.
I eat a very healthy diet but as soon as I get stressed I turn to sweets and fatty foods. I am not fat, I work out on a regular basis but I want to lose about 10 pounds and eating from stress keeps me from achieving my goal.
So, do you know stress-eating. Or at least the feeling that you’d like to turn to highly processed food?
If not, what do you do if you’re stressed? Although I have the impression that you as a person do not suffer a lot from stress, you seem to be very balanced, do you?
Would be great to hear your opinion.
Greetings,
Annika

I was wondering what you thought of a daily 12oz soy latte with 2 shots, cinnamon and nutmeg? Let me know, as I have sorta attempted to stop, my vehicle just happens to drive to the kias every day.
If you believe it is a bad idea, please give some mantra to keep me from it.
It is my one vice, since I have rheumatoid, but it is a bad one i know.
Thank you

Zuzana,

i am so addicted to your website. At work i just go on your website and it makes the day go faster . lol

I wanted to ask you if you can say what you eat every day say for Breakfast, snack, lunch …etc. I know you have posted a video a while ago about this. But you have mentioned its out of date, and since then you have modified your diet.
please please respond :D

Zuzana,keep up the good-work,you’re fabulous,do you train 7day’s per week? Please comment me:D

Take care Imro from The Netherlands

Completed workout in 13 minutes and 32 seconds… brutal :D

Zuzana,

Here’s a reminder of how AWESOME you are! Know you hear it alot but figured hearing it again wouldn’t hurt.=) So here it goes…YOU ARE AWESOME! All our comments have to be overwhelming for you sometimes(not like you don’t have other things you could be doing right?) and yet you still make time for us. From the depths of my heart…thank you,thank you for everything you are and do. =))))-Rebecca

Hi, that’s how I did it. I got my Gymboss timer a couple weeks ago and I love it… good luck :)

5 days a week on average

Thats very nice, thank you.

Hi Zuzana,

I’m still sweatin as I type… O.K. TMI

I finished this workout in 14:01 :D Wow!

I only took a sip of water between the second and third round otherwise no other breaks. Maybe I rushed it… I love those skaters tho because if you don’t engage your whole core you just lose your balance.

I remember doing this one before but, I lost the page that had my time on it. I’m sure I was faster this time tho ;)

Thanks Zuzana :-D

I second that!

I can get emotional, but it doesn’t last. I like to live in my own world :) I think that emotional eating is the biggest problem for most people. You are certainly not alone. This might sound strange, but the less you eat, the more you become aware of your spiritual body. It is hard to explain. That’s why some religious people or yogis experiment with fasting. There is some kind of connection happening on a deeper level when you eat less. This is important to remember when you are stressed out. If you would just sit down and close your eyes and focus on the world inside instead of using food as a quick fix, you would found a lot of answers for you anxiety.

Hi Zuzana,

Awesome workout once again. I know that you are probably tired of getting this question ober and over again, but are you ever considering doing a routine that involves interval with some body sculpting using weights. I am really into the bodyweight concept but was hoping for a routine of that nature. I have exhausted your archive routines. Please comment.

All the best!

wow well said zuzana!!!! i love your videos. do you think you can make separate videos and a tab for it on your website for coffee talk b/c there are times when i wana just hear you talk and then there are times when i want to just get motivated by watching a whole video of you working out. =)

also, do you workout before you eat breakfast every morning or after?

thanks beautiful and frederick’s camera work is really improving, what a cutie too!

hey Nikki,

Check this out: http://www.bodyrock.tv/2009/10/24/my-diet-getting-back-to-basics/

Hi Annika,

Try reading Tom Venuto’s “the fat solution”. im reading it right now and just cannot put it down. he focuses on ways to encourage oneself and to stop emotional eating. he also gives a lot of strategies that are simple yet very effective. you don’t have to buy the book. just get it from the public library as i did :)

It’s a good book for any general area of life you want to improve, not just fitness. and also, just want to say that it’s not a diet book…more like strategies to stay on track with whatever program you want to follow.

good luck :)

Hey Zuzana,
I am really glad that I found this reply from you. I am similar to that right now. In highschool I was thin, but since I have graduated I did lose my self a little. How long did it take to get out of that rut and become as good of shape as you are now. When did you start seeing your results?
Thanks
Chantelle

Just completed this workout today in 22 minutes. I am getting a gym boss this week so I can do interval training and better track of times. I loved this one. Espcially the jump squats. Did my workout at the gym Wednesday going to try to get outside somewhere and enjoy the fresh air. Been working too on the warm-ups before and using my imagination to create the results I would like. Look foward to seeing your recipe later too. Thankyou Zuzana and Fredrick.
Heidi

I can’t thank you enought for you motivation and inspiration…it’s great to know I can get an awesome workout at home!! I completed this exercise in 13:57!!! I am so excited. I do a lot of yoga, so I think my great balance came in handy here.

Keep it up!!!

Amanda

I completed this workout in 13 min 05 sec brutal hehe :)

This is just one of those days that I can’t for the life of me get the body moving. PPPPPPPUSSSSSSSSSSSSSSSSSSSSSH myself!!!!!=) I know I’ll feel better once I do this workout.

You are so welcome! Words are all I have to thank you. If I ever saw you in person, I’d give you a great big hug. But that will probably never happen, 1 because I’m in Atlanta, Ga. (2) you might punch me….lol. JK I’d still hug you anyway. Hugs are awesome! We need more of them in this world.

thanks so much Carla

I third!

Thanks lol. I actually have a question about gaining muscle this time. How many times and how long do you work out day? I want more results on like you have because I work out 6 days a week but do you have to work out more than once a day?

Thanks Janet ..I second your thought n i’m also very much n’joying these days ..:)but i don’t know swimming ..:( please suggest some other exercise routine apart from walking ..:)
Thanks again ..:)

I have completet it in 17.17min

Im not sure that some people here are complet this Workout in 13-14min it was really intensive.

And Zuzana ore Frederick why you dont write anymore how much intensive the workouts have like 4/5 ore 3/5 ?

Thank you Zuzana. (:

I made it! I completed this workout in 20min 11 sec. It normally takes me 25 min, so this means I’m getting stronger. Yaay!

Hey Zuzana,

This is the first time I have ever been to your site. I’ve spent the last hour or so looking through everything and now it will be a daily thing for me. Your workouts look very challenging and effective. How long have you been training? I looked back to see your first blog entry but you seemed to already be in top shape at that point. Where you always in good shape, or at a healthy weight?

Do you do any other workouts other than what you post? Or are the videos that you put up your entire workout for the day?

I have been attending a fitness boot camp for months and I have slimmed down to a healthy weight but I still feel chubby and would love to lose another 20 lbs. I am only 5’2″ so I can afford to lose that much.

Anyway, like I said, I will continue to check your website everyday for tips and ideas. I may even start to follow your daily exercises. Everyone can spare 20 minutes right?

Thanks for all the information.

It is because it doesn’t really make any sense. Every workout that you do should feel like 5 and if it doesn’t, than it means that you were not pushing hard enough.

5 days a week that very nice,i’m doing 3 or 4 days a week,but uhmmmm,can you come to Holland someday to give a very intense-training?

uhmmm, no :)

Hi Zuzana,
Also sweating while typing, and also did it pretty quick although Audra and Kasia were quicker. But maybe next time :)
This was the first workout that I timed and it really did inspire me (although so far I was sort of against it, as I though I’d hurry the moves, but did it anyways at your urge).
I’m also not sure whether drinking while doing the excercise is good for you, I thought it’s better once you’re finished.
One more thing: once I’m finished with this excercise, for instance, and still feel energetic, is it good to do another one, e.g. an abs workout afterward?
Thanks for the answers and the inspiration!
Veronika

Thanks for your answer Zuzana.
Very interesting.
It actually made me think about trying to fast some time…
But in a way it makes sense, what you say. If you do not turn to food for a while then of course you have time for other things to think about. and if you do not have any food in your belly your body can also focus on other things… more thinking, more spirit…
really, interesting.
I’ll really try!
So, thanks for your answer!
Sincerely,
Annika

Hello Zuzana
why no;)?Do you train at the gym or just at home?Can i train with you someday hahaha

Greets Imro

hi zuzana, I were traveling and I recomencer sports and I’m glad you still got your program content and I became a fan on facebook

LOL

I have a different for you Zuzana,what music do you like?Maybe is your music inspiring to me,to train even harder:D

That workout felt like a 5 for me because I pushed myself. Of course, I stumbled a couple of times on the skaters but, I was busting my tush and yeah, I was huffin and puffin and sweatin like crazy. I could have took my time but then the workout would have been a 3 for me and my time would have been longer. You see, this is the motivation that I get from Zuzana’s workouts. Remember let’s all try to embrace everybodies accomplishments. I would never lie about my time. That would be cheating. Right Zuzana?

zuzy iam from mexico….. whe i do your traingning for a week i feel tthe work in my body the next day feel the pain for the intense work out,, but this days i dont feel the same the quastions is i nedd to do more repeats?

[...] original here: Fierce Body Workout | Fitness Advice, Workout Videos, Health … Tags: Body Sculpting, bodyweight, but-are, involves-interval, probably-tired, question–, [...]

i am 17 years old i was very over weight but now i have lost weight but all body is in shape but my love handles (side love handles) are too big for my body and i cant find any exercise for it. i want them to disappear fast i have alot of stamina i can do very hard exercises i want to make them disappear fast can you do a exercise routine on love handles plz they are a big problem for me.

Hi Zuzana, I have been doing your workouts since 4 weeks on a regular basis and it’s amazing how my condition improved! Today I did an interval training on the tredmill (still love to run, even if I run less than before) and I managed to double easily the interval times..I did not push myself to the limit, so I consider tht to be AMAZING!!! I never had such an improvement in such a short period of time (I am running since 8 years now)and this because I alternate with your workouts, instead of running all the time. Thank you so much for your workouts and advices!! Trainers at the gym (who were watching me do some of your routines) were asking where I was getting this well balanced exercice routines, so off course I told them about your site! In fact, I tell everybody of your site! I will do the above workout tomorrow! Thanks again…:-)
PS: I start to see some modest changes in the mirror!!!

Congratulations for your progress and thanks for spreading the word!

Hi Zuzana,

I guess I cheat, because when someone calls or there is a delivery I stop the clock till I’m done with that transaction. Sometimes it takes so long that I really need to warm up again.

I guess I could turn off the phones and not answer the door, but then I would miss shipments and make friends mad at me for not talking with them. 8-)

–Chris

I will be doing this workout after my dinner today and similarly to you, will only drink mint tea before going to bed. I find that it reduces cravings and such.

It is not always easy for me not to have some kind of snack after the workout at night since I have a natural inclination to replenish the calories or reward myself with something small. Very often it’s not hunger but the need to reward myself. However, when I overcome these urges, I’m rewarded with something that’s better – very good sleep and waking up very refreshed and feeling light. So it’s worth it.

Thanks for your inspiration and positive attitude!

so when you are gonna be back in Canada?. I live in Toronto!. By the way do you know if Sport Chek has the interval timer?
Joa
Venezuelan girl Fan.

Zuzana,

Really pushed hard through this one — finished in 10:56. Felt amazing! I only hope I survive to celebrate!

Thanks for all that you do.

[...] been attending a fitness boot camp for months and I have … Go here to see the original: Fierce Body Workout | Fitness Advice, Workout Videos, Health … Share [...]

Imro,

please don’t become a stalker :)

“After
Right after — more carbs
Immediately after your workout, have a small snack that is rich in carbs in order to restore your muscle-glycogen levels.

An hour later — protein
About 60 minutes after training, have a hearty meal that includes lean protein, such as chicken or tuna, in order to repair your damaged muscle tissues. To restore those glycogen levels, your meal should also include some complex carbs.

More water
Don’t forget to drink more water after your workout to rehydrate your body. Monitor your pre- and post-exercise body weight and drink two cups of water for every pound of weight lost.”

taken from http://www.askmen.com/sports/foodcourt_60/94b_eating_well.html

Hi Zuzana!
I am totally new at this site, but I absolutely love it. I am starting tomorrow (today is after midnight in the Czech Rep.)with your workouts:-)
But could somebody be so nice and tell me how to exactly do the workouts, I mean like how to measure it with the machine Zuzana has?? Please, please!
Kristyna

Hi Zuzanna!!!
I love your website, and already told all my friends about it. Its seriously the first one, that works for me . Its so effective!
I have a question for you ….if I wanna be in good shape for a special event, should I do a workout, the same day…or leave it ?
I noticed that my body is somehow swollen after the workout .
So whats the best strategy to keep my stomach as flat as possible?

yup, yup, yup…major hugs in order!

Much faster this time..4 rounds in 13:00. I felt clumsy on the kicks and couldn’t get a nice rhythm. Maybe it’s because my hips are tight, probably from too much running. Think I need to stretch more. It is amazing to see how fast the progress happens on your workouts..I am really glad I followed your advice and wrote it all down. You are brimming with great ideas..love the Gymboss, too. Makes it so much easier!

And I´d like to ask you one personal question, but I hope you answer me:) How is it possible that you look so amazing??? I know eating is important, but besides the eating, how often do you workout?
Thank you! And thanks for your great job which is really inspiring!
Díky:-)!

Zuzi, opravdu cvičíte “jen” dvacet minut pětkrát týdně? Všude se píše, že se tuk (můj problém) spaluje až po dvaceti minutách cvičení…
Děkuji,
hezký večer.

Hi! I love your site. I use it for ideas all the time. Do you have a bio on you and Frederick? I am just interested to know more about you.

Is this your only job? Looks like lots of fun! (Although I know how much work it is to shoot and edit video).

I like that your workout’s use minimal apparatus, as a trainer myself I think anything people can do without being at a gym the better it is!

Thanks again

Hi Zuzana,

I finished in 13 min..am I doing something wrong :$

Hi Zuzana,

I have a question for you. I really love doing really extreme workouts, so I’m pushing myself pretty damn far every time I workout…

Will it be alright to do 3 days of intense workout, take a day of rest, then 3 days of intense workout, then 2 days of rest?

That’s how I did it last week because the first three days were definitely INTENSE. My body needed a day of rest. After that I did another 3 days of your daily workouts, then took 2 days off.

Thank you! =D

Oh, I also like the part when you tell him to ‘move!’. You Eastern Europeans don’t stand on ceremony, lol.

From time to time I’ll check out your routines and this one kicks it up a notch! I’m a simi pro cyclist, so core and legs are very important areas of focus. I tried this routine after a ride this morning and absolutely felt checked out after I hit the 15min mark. You have awesome exercises that I think will be perfect cross training for me. If your workouts do what I think they’ll do for me and I podium this season, I’m sending you flowers! Got any killer calf exercises you could toss my way? Much love, Matt.

Last weeks theme I believe was on love handles…have a look at that. It should be in her archives.

Question..Zuzana.. are you taking any supplements or whey protein things like that? i figure if i eat healthy i dont need to take any of the whey protein…i am not trying to be a macho women or anything…just want to look like you..:)…..what is your suggestion?

i have to say…. I LOVE YOUR WORKOUT! very much :) but i wish i naturally have smaller and longer legs though…like yours :)

oh one more question if you dont mind me asking…what is your fat % now? the last i check i have 13% fat on me… but i want my muscle to look like yours :)

you have been my motivation since i’ve found you two weeks ago….thank you!!

i love chocolate ,but sometimes i actually admit it that vegitables are goood.
Taste buds change in 3 weeks if you dislike a food, that is how long it takes for your taste buds to change.
Good no great work out .if you can change and shape your body so can EVERYONE just like taste buds.
Theresa

Hey Zuzana! I absolutely LOVE your workouts and advice. What do you suggest I do to not be so soar the next day?

Zuzana, you are such an inspiration. As a female 52 years old and my daughter being 31, i cannot stress enough how women should take care of themselves, and share with each other how to do that.

after a serious car accident in 2006 and many surgeries, i have just begun to work out daily. i came across your website and am sharing it with everyone. i love how you & Freddy are such a great team. i will check on you daily, thank you.

Awesome! Day 1 with you … success.

Ahoi Zuzano
I am a foreigner in my country, so I know what I am talking about.
You do exercises for your body every day. What do you think about doing pronunciation exercises with Frederik and get rid of your tschesky accent.
Sorry for that mail, but I hope you’ll appreciate my advice.

I tried, but I don’t think that I will ever get rid of it :) it doesn’t bother me at all tho. People seem to understand when I talk.

Hi Zuzana! Did you beat your PB?:) And if you did what is yours new PB?

It is not in archives, it is in daily workouts. A

To neni jen vas problem Evo, my vsichni se snazime spalit vic tuku. Tuk se spaluje pri jakekoliv aerobni aktivite. Aerobni aktivita znamena ze nase telo vyuziva kysliku ke spalovani kalorii. Aerobni aktivita je cokoliv co pres den delame at je to pomala chuze nebo sezeni u pocitace. Co by nas tedy melo zajimat je to, abychom spalovali pres vetsinu toho dne co nejvic kalorii. Toho se da dosahnou pouze zrychlenim metabolismu skrze velice intenzivni cviceni. Aby cviceni bylo velice intenzivni tak nemuze byt zas az tak moc dlouhe. Jestli jste nekdy slysela o Tabata protokolu tak to je cviceni ktere zabere pouhe 4 minuty ale cvicite s maximalni intenzitou, s cimz maji problem i profesionalni atleti kvuli kterym byla tato metoda vynalezena. Behem intenzivniho cviceni nase telo spaluje kalorie predevsim ze sacharidu ale nas stejne zajima kolik kalorii celkove pri cviceni spalime a ne kolik z toho je tuku. Svaly jsou take pricinou rychlejsiho spalovani tuku behem celeho dne, takze se vyplati nejake to posilovani.

Thanks for mentioning this book. I recommend this book to everyone I know. I eat “Clean” but I need to step up my fitness. I know what I need to do but I struggle with motivation. ):

this is my first comment but i’ve been watching your wideos for two monhts and i have to say that no one was such inspriation for me as you;) Your exercises make me feel full of energy and enthusiasm. and i think that your accent is ok;D

Did it in 16 min 50 seconds. Great workout and thank you.

How do you decide how many rounds are to be done each routine?

Peter! I am sorry, but your comment is just rude, how can you bring yourself to ask someone to get rid of their accent??? Zuzana should be proud of who she is and where she is coming from and make people know it… We all understand her perfectly!!!
Or maybe you are just jelaous, do you speak any other languages????

Zuzana,
I love you accent and I don’t think you should change it. It is what makes you who you are, which is all around Beautiful!

Hi Rebecca. I’m Rebecca too=). I seem to remember reading somewhere in one of her blogs where she expressed her feelings on taking supplements. I’m almost certain she said she didn’t take supplements, but depended strictly upon nutrition. Not sure about the whey protein though. I got a recipe from one of her videos where she made a homemade protein shake(not sure if she still does). If you’d like to try it, you will need a cup of milk(1% or f/f), a banana , 1 egg(interesting flavor) and 1 tablespoon of peanut butter(sometimes I do 2tablespoons if I feel I need calories). Blend all ingredients together. It saves money too as whey protein can sometimes be pricey. Hope you find this helpful. Good luck=)-Becca

Zuzana/Frederick

I was wondering where I could find a compilation of these workouts? I mean the ones where we keep a record of our personal bests. I cant find it in the archive.

Thanks

Your accent Rocks !!

I completed the exercise in 15 minutes :) ..

Harder, Better, Faster, Stronger !!

Love your blog.
Kisses from South America

Reply to Mr. Peter
———————————————————-

With all the respect, it is good giving advices but I think Zuzana is a smart woman, she knows what has to change and not, her limits, her bootstraps (self-knowledge) etc.

We are just visitors to her blog and we taste her honey, she is a hardworking bee, she made us honey everyday and we just taste it for free. I think we have to be very grateful that we found her website… Respect/acceptance …

Also Zuzana accept us, respect us & encourage us. If you read all those comments, how many people writing wrong in her blog you gonna freak out [including my self :) ] but you understand, you take the meaning when you read a comment or generally when someone is trying to say something. And for me this is AMAZING. It is this that make her blog SPECIAL and UNIQUE & different from others… She never judged us or gave us advice to write better or ignored us or whatever. She is only trying to understand & help us..

Even her husband Frederick hasn’t got any problem with her or with all of us …. Think about it… :)))))

Again with all the respect :)

So sorry for my English…

I love you Zuzana and I like the way you behave, you talk, your character, everything…

Have a nice day
Marinaki:)

Zuzana has a sexy accent ;)

It makes her who she is :)

Especially with the great personality that she has, so, in my opinion, tschesky is sexy!

Hi zuzana,

i was wondering if you’ve ever tried reverse push ups. even though i wanna call them reverse-plank pull ups, but i guess i dont get to name exercises ;)

they are challenging and it seems like they would also be helpful for some who cannot do pull ups (maybe…thats just my guess).

u should try them in one of ur workouts soon and share what u think of the exercise. here’s a link if u need a demo:

http://www.checkyourhealth.org/pdf/workouts/Reverse%20Push-up.pdf

I missed doing this one in Nov for some reason – really enjoyed it today thank you (the hop kicks were good fun I love this sort of move) and I finished in 15:40.

Thank you both again for a brill site and thanks for everyone’s comments – I must confess I’m a wee bit addicted. With the number of comments now it must surely be time for the workout in the suit/tux now….?!

i personaly love accents, i think it’s VERY sexy!! and yes. we totally understand you, no worries 8)

Today I went to “workout archives” and tried the cardio intervals(series of 5). I completed 8 rounds of each(15sec on, 15sec off) in 20 min. I am without a doubt getting stronger. I’m so excited.=)

Just completed this workout in 12:44. Unfortunately I cannot find this workout in my notebook so I cannot compare it.

next time :)

18:52 for my first time doing this workout. It’s tough to stay on balance; hopefully my balance will improve with your workouts. Good form Zuzana!

Zuzana, Have become addicted to your workouts., they are incredibly intense and are result oriented. How do you formulate the different exercises? Also, the comment from Peter about your speech is ignorant. There is no need for you to change anything. Thanks for your help!!

Hey =) so my friend Amy and I went to the gym last night, and did some of your exercises from your ab workouts in our normal gym routine. She was just as excited as I was to change it up a bit and actually be able to FEEL our muscles being worked even after the first round =) I think we’re going to try this one tonight =) Thank you for inspiration.. I’ve told so many people about this site! Seriously, it’s amazing to see someone who’s so pretty and SO intuned to being in shape and actually DOES the workouts she says she does. Thanks for giving us our second wind! haha

No don’t get rid of it. I can listen to boring American accents all day.

O.K. Zuzana,

Today I chose to do the Body Burn workout from back in December and my time for this workout was 19:47.

Those jump lunges are killer!

I couldn’t find my time the first time I did it so, I did what you said and now have a workout journal so I can keep better track of my progress. I do know that the jump lunges were easier this time so, I’m definately stronger.

Thanks ;)

Reply to Peter on Z´s accent.
My wife is Brazilian and I am an Alaskan.
Everyone can understand my wife´s English but think her accent is just cute or maybe exotic.
She is a very respected surgeon so her speech is professional.
Anyway, I truly understand what you are trying to say and I agree.
You need to practice the language of the country you are in.
This week I am in Brazil so I am trying to speak Portuguese.
Ha, the locals know right away I am not local but they appreciate me trying to speak correctly.

- F&Z today´s workout was HARD !! :)
I did not keep my time.
I just did it :)
Now I am looking for my pillow.
Thanks for sharing.

F&Z,
A few days ago you quoted something that Michael Pollan had written about food.
I have read his books and have been to his presentations.
I really like learning about food from him.

My recommended book to read is Superfoods RX.
It is written by a doctor and tells which 14 foods are best for you and medically Why.
http://www.superfoodsrx.com/superfoods/
Healthy food combined with the proper regular excersize is want we all should follow.

Thanks for sharing.

People should appreciate how difficult it is to learn a new language. I think accents are great! It’s like adding seasoning to food; it gives it flavor.

no, no, no! Don’t get rid of the accent, it’s sooo cute!!!! I still have mine (Romanian) and my boyfriend loves it :)
Yours is very charming Zuzana, and some of the English words are so much cuter when you say them!
I’m off to do this workout, I’m really excited!

Mihaela

Hi Imro,

Zuzana has shared a little on her taste in music, but because of the nature of how she does her workouts she has little opportunity to listen to it as she does.

Some examples of what she listens to: Timbaland’s Morning After Dark and Lady GAGA’s Bad Romance.

Right now my personal favorite is Delerium’s Dust in Gravity.

–Chris

Hi Zuzana, I finished the workout in 14:50, but to be honest..I am convinced tht I was not looking as elegant as you during the workout. I found it hard to do the exercices in a correct way. I was loosing my balance all the time during the skater :-(
Funny, because watching the video I thought it would be easy exercices…ooooops, wrong guess!

Hi Zuzana,

This make a lot of sense. If you aren’t pushing to make every workout be close to a 5 for yourself why do it?

There are exception; like after an injury or if you’re not feeling well, but in general it makes no sense to rate workouts on a scale.

The beating of your previous time and/or a friendly competition should be your goals then. Thank you!

–Chris

I did it!
Well, I’m not as advanced as Zuzana (I’m not even trying to compare..) but I was really doing my best, I wasn’t doing long breaks between the rounds and my time was 13 min and 19 sec. And I was doing it for the first time. So it is possible. And I wasn’t cheating!

I actually love your accent, glad you haven’t lost it!

Zuzana damn you’re good with your BodyRock.Tv

Last time: 16:48, this time 14:06. Today did some weights for an hour feeling great afterwards <3

děkuji :-)

Hi, I just started trying your workouts and absolutly LOVE them. I was wondering where you get your workout clothes from..? They are very cute and where I am from there are very few places to buy nice workout clothes.

Thanks :)

So I should try to speak English with Maltese accent because I live in Malta? :) I am doing everything wrong.

That’s funny, I just did this exercise today in my new workout :)

Not yet, but it’s coming :)

thank you so much for posting all of these workouts ….your the best….my time was 16:55:9 this is my first time

Hi there,
do you think that it’s ok to do your workouts being pregnant assuming that everything is fine? Of course,I mean the early pregnancy, let say till 4th month.
And I’ve got a personal question for you, Zuzana – are you going to get pregnant soon? If it’s too personal, please don’t feel offended :)
Take care,
m.

Daily Workouts

I posted a message last night and it still has a “the message awaits moderation” … what does it mean ?

lol. i can’t wait to see it. it’s something i can do with my bad foot. all i’ve done these days is push ups and practicing pull ups.

Hi Marta, I don’t think that I will be pregnant soon, but you never know :)

We read all the comments to keep the site positive and spam free. Sometimes it just takes a bit for us to get through them all :)

Ok, so I did it in 30 min. I made sure my form was as close to perfect as possible for me and I still got quite the cardio workout out of it as well.
On my next attempt of this workout I will try to shave off at least 5 minutes.
Kudos to all you beasts out there who did this under 20! My hat’s off to you all :)

Many thanks Zuzana!

HI ZUZANA I LIKE YOUR WORKUOTS BUT YOU NEED TO TELL YOUR CAMERA GUY TO STOP MOVING THE CAMERA WITH YOU ITS GETS PEOPLE DIZZIED WHEN WE’R LOOKING AT THE WOROUT.

I NEED YOUR HELP!! im going out next weekend so i was working out alot, but insted of my ass getting flatter it sticks out more!!:( PLEASE give me some advice!!

Your absolutely right! I am going to FIRE him right now – but I’m keeping the dogs :)

Thanx for your answer, Zuzana, but could you please answer my first question concerning workouts during early pregnancy? Please, it’s important for me.
All the best,
m.

I have been following your website for a few months and absolutely love it. I love the fact that this isn’t just about doing workouts but it encompasses all aspects, healthy eating, healthy relationships, real life etc. In the same vein I was wondering if you would be able to address plastic surgery and how it combines with a healthy lifestyle. Are you against it? For it? No real opinion? What about post-operatively for procedures like breast implants etc, how does that then combine with a highly active lifestyle?

I’m curious for myself, I love working out, I love my body, having a healthy lifestyle is ideal and yet I still consider something like breast implants every once in a while. what are other people’s opinion on this? Do you think being au natural (very fit, healthy with a small chest for example) vs. surgically modified (very fit, healthy with breast implants) more attractive? Just curious to see opinions and what kind of research is out there!

If you check some of the posts I have talked quite openly about my own experiences with this and what I think about it :) I am sure it will come up again in conversation.

:) hi Rebecca

the shake sounds yummy…i will try the shake with the ingredients you have listed..and will look for that post..thank you so much for your reply.. :)

Rebecca

Hi, I tend to workout on average about 5x per week.

LOL

I second that Rob!

That’s right Iman,

I am a Portuguese speaker and my English/Dutch has an accent to it. I have been speaking English for more than 16 years but I think your mother tongue remains dominant somewhere. When people comment about how I should try and make it more like the people of the country I live in I seriously ask them if they reckon they could speak my language without an accent.

hey as long as people understand you and you understand others, then it is all good to me :))

People, what difference does it make if she has an accent or not? seriously. She’s taking time out of her schedule to offer a free service to us that most trainers would charge an arm and a leg for and we are complaining about an accent? I’m so sorry Zuzana. I have had trainers and never have they been as good as you. YOu do everything perfectly. YOu need not to change a thing. Thank you for what you do.

Priceless!!!!!

i agree ;)

I did this in 16:38 phew!This was my first time.

Hey Z…I am soooooooooooo glad that I have started gettin my ass kicked by these workouts!!! The skater was especially hard (for balance), and I hope it was 15 on each side, each round??? Otherwise, I completed it in 16:49 and wrote it down:) Can’t wait for more brutality…thanks…K

You should consult your doctor. Zuzana doesn’t know your unique condition.

To Peter,
I love her accent, go away.

Now that’s fast!

Hi Zuzana and Fredrick!!!

I had to drop a comment in cause people are driving me crazy!!!! How can you stay so calm and positive with some of the ignorant people!!!!! Gosh! It just boggles my mind that someone could say you are ignorant cause you have an accent?! I think you have excellent english-probably better than mine lol! i fully understand you and you have great humor which is hard for people when english is not their first language. To know more than one language shows great intelligence. I myself have been unable to learn a second language- it’s really hard!
It has always upset me to see some people be so rude and prejudice. Do not listen to these people!!!!!! I also wanted to comment on vvmm’s comment- i think that everyone has a personal preference. Everyone has different porpotions and so what one finds more attractive another will not. I feel that it is not a black and white issue as you must look at every person differently. Perhaps some would not look good with a large chest and others would. I’m sure just cause Zuzana felt better with her current figure i’m sure it does not mean she thinks only those with cosmetic procedures are more attractive. I am sorry this is only MY opinion-Not Zuzana’s (forgive me z for speaking for you) but i had to give my take on it all.

hi; i did it al 13:05, is the first time i do your work out! nice work out!

Hi Zuzana,

My friend and I just found your workouts and are on our 3rd week of the 6 week summer fit program and it is going great! My question for you is: Will doing only 15-20 minutes of working out a day and eating right be enough to get as toned as you are? Or are there many other things that you have done to get into your shape. I know we have a long road ahead of us to get to that point but I was just curious whether or not you have done other sorts of training to get your body. Thank you for all your workouts, they are amazing and i cant wait to see even more results!

I totally agree with Rebecca! Thank you thank you thank you Zuzana!!! (cannot say that enough :) )Thanks to you everyday I get closer and closer to my goal! I honestly don’t think there’s turning back for me now. You are my inspiration!

I so disagree! English is not y first language and because Zuzana takes the time to pronounce, I understand very well.
I personnaly like how she seems proud of her culture. We are not obligated to all look American! Diversity is cool man, enjoy it! :)

How about we thank Z for being kind enough to give the videos in English even though it’s not her native tongue? That’s brave. You have my respect and admiration.

What I love about the camera work is that we can all tell that your husband is totally in love with you. Plus we get to see some of the more complicated moves from several angles.

I beat my old personal best :) My old time was 18:26, and today, it was 14:13.

Here here Rebecca. I love Zuzana’s accent. I also read a previous comment saying she should perhaps think about going to see someone to help her with it! How cheeky! Sx

Zuzana,
I just want te tell you about my progress! It is amazing feeling to keep the fitnes log and see the better time every time! Yesterday, when I was doing this Fierce workout again, I was so surprised!
First time I did Fierce routine, my time was 18 minutes, second time, my time was 17 minutes and third time – yesterday – my time was 12:44.22! Wow, I couldnt believe it! And it was much easier for me than first and second time…lost kilos really help to be faster and everything…I am so glad that I eat less and not eat after 6 or 7 p.m. It helps me a lot! I feel so much better, thanks to you! Love you guys, keep it up!!!

Have a great day and see ya in your new workout!

Tina

Did the fierce body workout and clocked 15:55 mins. Unable to balance at first but manage to improve the stability after some time. Probably did some error but determine to improve. Very intense. Love it.

hard movment

Hey Zuz! :D
I love your work, and personality. cute and very lovable!but..I find it quite difficult to see what you do in the fierce body workout. i get confused when the camera gets so close to you. its hard for me to see excatly how you do.

So did u really got ur body tone up with bodyweight??????

I did the workout in 30:06 … horrible. It also didnt help that I have no good balance, but since I started doing the bodyrock.tv workouts I have noticed a big pick up in balance / flexibility.

Of course, it didnt help that I was watching my favorite episode of King of Queens. But seriously, this was a great workout.

And your accent rocks!

17 min!
but I can’t go down in my squat as much as I would like to without my knees opening in a bad alignment.
Any tip? my tights get parallel to the floor maybe a bit lower but that’s it…

Can you give me the link where i can get the timer that you use in your workouts?

I definitely want to try out your circuit workouts, i think it’ll definitely break me out of the rut i’m in with my current workouts.

Keep up the great work, i definitely think that you inspire alot of people out there to live more healthy…

Thanks,

Bobby

Ahoj ZUZI,
by the way zuzana is from czech republik this is in europe near germany if you dont know..
i love her accent …its mostly that thing that you cannot change..
and this is good because im from slowakia and i know in first minute that zuzana is czech.. so ..

im really happy about that cause zuzana is the best! :-)

At zijou Slovaci! :) Moc zdravim a dekuji za prispevek.

Cant wait to try this one! Looks great.

Did it in 19:19. I didn’t think I was gonna make it through the last round! But this is the first full workout I’ve completed of yours so I’m proud :) The jumps completely killed me

Yeah, it was the same in here :-)! I saw Zuzka on youtube and recognised the accent was czech, so I visited her blog. Since that time I just workout with you guys:-)

Hey, Zuzana, I think your accent is cute and darling. I’m an asian with a southern accent from the US. Trust me, people don’t even expect what comes out of my mouth. I wouldn’t change mine or yours for the world. Keep up the good work!!!

I did this workout a couple of days ago…it was only the second time I had done this one. My time was 16 minutes and 10 seconds. That was 3 minutes and 25 seconds faster than the first time. The skaters are a bitch for me especially balance wise. The One leg kick hops are the easiest…I have a heavy bag hanging in my gym and I hop and kick the bag which makes it fun! I studied martial arts many years ago and used to teach kickboxing so maybe that’s why it is easy for me.

Always, always, always consult your physician when exercising, PERIOD. I will share with you that I am 10 weeks into my third pregnancy. My doctor cleared these workouts until at least the 4th month when any exercise in a supine (lying on back) position should be avoided. You can however perform those exercises on an inclined bench, which I plan to do. If you were physically fit before the pregnancy then you should be able to continue with your regular workout routine. However, if you are a beginner you should probably try some Prenatal exercise classes or DVD’s. Always listen to your body and ALWAYS CONSULT YOUR OWN DOCTOR-only he or she can tell you what is best for you and the baby on the way!!!!!!!!!!!!!!!

Thanks again for another great workout! I love these workouts! I have been quite active in my 34 years of life but mostly as a distance runner. This is the first time I have ever committed to a workout routine outside of running and I love it! My friend and I compete against each other for times and it really helps to keep me motivated. Just goes to show that even a 34 year old with 3 kids can get into decent shape. Keep up the great vids!

I completed this in 17mins 39seconds. The jump squats were the most difficult, and I noticed this workout helped improve my sense of balance.

11:57 I probably did sth wrong because it’s too short, but I’m really wet.hmmm…I didn’t do any break and I did every rep and 4 rounds,but yeasterday I exercised 30 minutes so I think it is quite enough ;)
Really nice workout:D

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Thank you guys for sharing this :)
All the best,
M.

12 minutes- 25 seconds-today! I did it once before,but didn’t write it down. I will try again in a few weeks to see if I improve. Those jump squats really get the heart rate up. Yay me!

Hi Zuzana,
Were you able to workout after you got your bellybutton piercing? I’m thinking of getting one, but i’m afraid that I won’t be able to do any of your exercises! Tell me what you did! Also, how often do you work out a week? Hope to hear from you!

P.S You are awesome! :)

Thank you,
Nicole

Hi Nic,
We are trying to workout at least 5x per week. Zuzana got her piercing when she was 15 – she says she can’t remember now if she had to take some time off exercising… anyone have any experience with this?

Mila Zuzanko, nasla jsem tvou stranku na you tube a hned jsem se do tvych cviceni zamilovala. Jsi fakt skvela a jsem z tvych cviceni naprosto nadsena!! Jen tak dale .. !
Moc pozdravu ze Svycarska..

Michaela

I agree! Just did ths workout. Whew…. 15 mins. 37 seconds. I am beat! I have never done this one before…

My mother is from Germany. Met my father and he brought her back to the States with him about 55+ years ago. She still has an accent. I would never want her to lose her accent. It is what makes my Mom – “my Mom” and unique. I understand you perfectly.

Hey Zuzana!
I am inspired by u to get in shape! I have wrote down man of your workouts and am trying them. However, I JUST did the “Fierce Body Workout” and I am still sore after 1 whole day of rest! My thighs hurt, my butt hurts, my upper shoulders hurt. How an i recover more quickly from a workout?? i would LOVE to do 3 workouts a day, but at this rate, i cant do 1 workout a week =( please help Zuzana, i need you.

Lots of Love,
From U.S.A

3 workouts a day?????????????
Make sure that you do the warm up and stretching routines each time you workout – this should help with recovery.

Yes i know that three workouts a day seems insane….but i have done it before and i was wondering if it can be done with Zuzana’s workouts. Honestly i do stretch, but i am not recovering time. dont ou think that 2-3 is a little do long for the recovery of a 30-min workout??

Hi!
Today is Day 2 of doing your videos and I chose to do ‘Fierce Body Workout.’ It was a great workout as it demanded a great deal of balance which I was not expecting but really enjoyed!! It was a great challange and now that it’s done and I’ve caught my breath, I feel fantastic!
Thank you for posting the videos, photos and breakdown of each workout, it REALLY helps!
I’m really enjoying your website Zuzana!
See you tomorrow for Day 3 :) Can’t wait!!!
G’night!
:)

Is there a description of how to do each exercise on the site anywhere? I watch the clips but want to make sure I have good form. Thanks!

Today is Feb 12,10 I tried this workout for the first time (you make it look easy!) it kicked my booty!
Only got 2 sets and i was beat!
18,16
10,8
12,10
5,5
WHOOOOO feeling good!
Also thank you for sharing your fitness and life with us!
:) I will keep it up :)

I’m extremely tiny and some people think im aneroxic, but im not. Anyway im starting to do your workouts and I was wondering have your boobs got any bigger since you started.

17:20

This time I did this workout in 15:41:10, because I actually did the skaters properly. I’m not sure what I was doing last time, but I touched my back foot down all the time and I remember thinking – what is the point of this? It’s not even hard. This time, I did them properly, which made a world of difference. This was just what I needed today. Thank you guys again for all your hard work – you’re so inspiring for me and I love the way I feel and look. Thank you thank you thank you.

x

Hiya!

This is the 3rd time I do the fierce workout and I pushed hard to beat my old personal best. The skaters are getting easier with time and so that contributed to my speed. My time? 13 minutes. Yeah!

After 5 intensive workouts this week, I’ll be giving my body a rest for the weekend so see you on Monday!

Thank you guys!!
M xx

best time: 18 minutes and 5 seconds

I did it!! 13 mins and 44 seconds!!!!
I cant believe it–im so pleased!!! Thanks Zuzana-for putting these workouts together and encouraging us to not settle (not even for our personal best) but to go above and beyond it :)

Gonna go and catch my breath :P
Thanks again!

12 mins 56 secs!

I hope you are feeling better and I hope to see you back soon kicking butt!

We miss u!

I just did this workout today. I’ve done the beginner workout twice, but otherwise haven’t exercised in three years. I did 2 sets of 10 reps on each exercise just using my wrist watch as a timer. I’m sweating like a pig and I’m sure I’ll be sore, but I was amazed that in 6:07 I could feel like I worked out for an hour. Just goes to show you, less reps and sets even as a TOTAL beginner can be done. Modify her routines, even if it’s just 3 or 4 reps, and then your first goal is to up the reps and sets then start beating your time. Don’t be scared because it looks really hard. For all you beginners, JUST GO FOR IT. And trust me, I only just exercised for 6 min today, but it’s 6 min longer than I’ve been doing for 3 years and thats just the beginning. Maybe in a few months I can be doing these exercised for 20 min like Zuzana. Keep it up all you first timers and keep posting because Zuzana is hot, but knowing that other people who are starting out are working hard and getting results is exciting. It’s like finally, something that is proven to work for all us normal people. Thanks Zuzana and Zuzana inspired fans. You have all helped me begin an amazing journey to strength, health and energy.

Let today’s bribery be: I either have to work out or do laundry. Work out please.

Whoa – 12:55:37! I’m getting faster…although I felt like my balance was off today – the skaters feel like they take me forever.

Thank you.

I did this workout three months ago and got 30:30 and didn’t want to put my time up I did it again today and got 14.30…woohoo I have come a long way in 3 months:)

My time was 18:45. Looks deceptively easy but, being a body rock for 5 months now, I should have known better. Great light workout, I will be repeating this one.

wow– i had to relearn a big lesson today: form is more important than time!! i did it so fast the first time, i went back and watched the video again, and all i could do was say, no, no, no, wrong, wrong, wrong.
so i did it all again :D
think i’ll forget twice?

thanks so much, guys!!!

I did this today with my coworkers.  Once again, video review revealed my mistake.  For the skater’s lunge, I had us do a backward lunge, raise up into a “T” & extend the leg back, then do a knee tuck for each rep.  I think our move may have been more challenging.  It felt like a lot of work! 

We took one mini break after round 1 so I could show the exercises to someone who came late.  Our total time, not including the break, was 14:34. (!)

I did today this workout in 19:03
:-)

I did today this workout in 19:03
:-)