Feb 4 2010

Fat Slaughter Workout

Hi Guys,

This is the workout that I did yesterday. We had some delays with the video, so we are just posting it now. This workout is made up of just 4 exercises and you will repeat each exercise 6 times in a row at intervals of 30 seconds of maximum effort followed by 15 seconds of rest. 15 seconds will give you just enough time to write down the reps and maybe grab a sip of water. Push hard and try to complete as many reps possible while keeping good form.

For this workout you will need an interval timer, that you will set up for 24 rounds of 2 intervals. I am using my Gymboss Interval Timer which is cool, because it signals me with vibration and sound so I can listen to my music while I workout and not worry about missing an interval. It also means that I never have to bother looking at the time. I have today’s music playlist embedded below. These are the songs that I was listening to for this workout.

This was my score:

1. Touch The Wall Squats: 18-16-18-17-18-18

2. Sumo Push Ups: 11-10-8-6-6-7

3. Jump Lunges: 17-11-9-10-10-12

4. Reversed Push Ups: 8-6-5-4-6-8

As you can see I was holding myself back and then pushed at the end, so the next time I want to push really hard right from the beginning. It is easier to push hard for the last round.


The first exercise is the Touch The Wall Squat. Stand sideways against a wall and squat down. Remember to keep proper form for the squat. Push your hips back, keep the weight on your heels, back straight, chest up, and go all the way down with your hips below your knees. Also keep your knees and toes slightly outwards – this way you will also be strengthening your inner thighs.


Stand up and bring your outer arm across your body and touch the wall behind you. Try to reach as far as you can without moving your feet.


Sumo Push Ups. These are just like regular push ups except that you will bring one hand off of the floor and push your elbow up squeezing your shoulder blades together. Inhale as you lower your body towards the ground and exhale on exertion.


Jump Lunges. There is one important rule to remember. These are not scissors but lunges and you have to always touch the ground with the back knee. You have to be very careful, so that you don’t bang your knee against the ground. This way you will avoid momentum and jerky movements. Make sure to keep the front shin vertical and don’t buckle your knee in. Keep your chest up and upper body straight. Avoid bending forward.


Reversed Push Ups. I am making this exercise easier by keeping my knees bent and heels on the floor. You can do a more challenging version by extending your legs out. You can try to put a very sturdy broom stick in between two chairs if you don’t have the gymnastic rings.


Around The Web
  • sselcann

    touch the wall squat = 18, 17, 18, 18, 18, 17
    sumo push ups = 10, 8.5, 8, 10, 8, 9
    jump lunges = 18, 16, 18, 18, 20, 19
    reverse push ups = 12, 12, 11, 10, 10, 10

  • Brindille

    Oufff I’m dead!
    touch the wall squats 8-8-11-12-9-9
    Sumo push ups 8-5
    Jump lunges 13-13-8-6-10-11
    Reverse push ups 10-8-6

  • Anonymous

    touch the wall squats: 17-18-17-19-18-18
    sumo push ups: 10-11-9-6-8-10
    jump lunges: 20-15-15-10-21-15
    reversed push ups: 9-12-11-14-11-13
    my hands are still shaking

  • Kay

    ack!  i didnt track how many i did in 30 seconds :o ( but i’m done and sweaty so thats all that matters! :o D

  • Brittany

    1. 22,22,22,22,23,24,10,10,8

    amazing workout
    short… but intense. gotta love it :)
    ur amazing. and i was so happy to use my new gymboss pink timer! woohoo!! Thanks for being ao incredible and pushing me each day! :)

  • pam

    wow. im soaked in sweat. This workout + 90 degree weather = waterfall skin. I think I sweat more than an average girl should xD

    touch the wall squat = 15, 16, 17, 16, 18, 15
    sumo push ups = 11, 11, 10, 10, 11, 9
    jump lunges = 18, 17,18, 15, 15, 17
    reverse push ups = 10, 10, 10, 9 , 7, 7

    wouch. im shaking.

  • http://30bananasaday.com Windlord

    1. Touch The Wall Squats 24,23,22,22,22,23
    2. Sumo Push Ups 15,12,11,12,11,10
    3. Jump Lunges 25,20,20,21,21,21
    4. Reverse Push Ups 15,11,9,8,9,9

  • Ann

    I chose this workout today while I’m waiting for your new workout video for the 5 days challenge :) It’s tought! especially the jump lunges.At first I thought 15 secs would be too long for resting but no…it’s long enough for me to catch my breathe ,lol.

    Touch The Wall Squat: 18,17,16,15,16,16
    Sumo Push Ups: 7,8,7,7,7,6
    Jump Lunges: 19,15,14,12,13,11
    Reversed Push Ups: 10,8,6,8,7,7

    I feel good!!Have a great evening :)

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

    We just repeated this workout!


  • http://www.jeux-pour-fille.info jeufille

    Quelques bonnes info mais toujours un bon post merci !

  • Mickela

    OK Zuzana this was real torture, but my body feels really good after this brutal punishment.
    I just bought an aqua blue bikini that is so cute, I have it visible while I work out, ’cause I want to look hot in it this summer.
    between your workouts and hot Bikram yoga. I am slowly achieving my goals. I think the best part of being fit, is the feeling of being strong and healthy.

  • ester

    It is big difference between jump lunges and scissors. Don´t forgett to touch the ground with your knee. Than is not possible to do it 20 times in 30 seconds. Don´t make it easier, ladies. Love you.

  • http://[email protected] Carolyn Pilates

    After a killer ballet barre workout yesterday, I couldn’t confront Fast Burn today. I used this as an opportunity to do one of the previous workouts I’d missed, Fat Slaughter!

    I didn’t have a timer so I watched the clock on the first set and then repeated that number for the next 5 rounds.

    TTW Squats – 13
    Sumo Push Ups – 8
    Jump Lunges – 8
    R Push Ups – 10

    THANK you for the RPU variation…I did mine on my knees…my forearms were burning! I found it difficult to land on both feet at the same time. No knee pain today so I’ll take it. Chest is not yet on the floor but maintained the plank on my feet with good alignment thru the entire set.

  • Irma

    Dear Zuzana, a lot of things have beeen solved in my life recently and for sure you helped me a lot! Actually I have started to follow your workouts (not strictly) two months ago and I’m finding my old strong, flexible body, burried or tossed away during maternity. Waaah, it feels gooood! And I was suddenly able to solve some other stuff, which seemed to be out of my control… You and your attitude towards life is really a great value and of great importance to me. Respect!
    Loads of love from Slovenia :)

  • hoa

    Hello Zuzana,
    I just want to thank you so much for your great workouts – I’m sure you get this enough, but another won’t hurt (and I’m sure you get that a lot too!)

    But I just have to thank you because I’ve lost so much on my waist and everywhere else. I play soccer for my school and I feel like I’m not the big one anymore. It’s such a pleasure and rewarding, I mean I’m so much more comfortable,that I don’t think about my image anymore on the feild. I’m not here to be perfect, just to the point that makes me happy you know?!?

    And you have helped me with that – I’ve been going strong for 2 months and results are great. I’m getting teary eyed typing this because I am over joyed and greatful. I love that you provide your followers with a site that is not a faux or makes us pay. I mean you’re teaching something about our mind process, body, and eating habits and I’m glad you give free education.


  • Betty

    Hey Zuzana. I just want to say how inspiraing you are!
    you are so hott and such a motivating,humble,nice person.
    YOu work so hard all the time and i understand that its not easy to get up and workout everyday. I was wondering can you please do a video on a 300 rep workout that has 4 different exercises.
    Dips- 15
    Burpees- 15
    prisoner squats-15
    high planks- putting your but in air really high then getting back into plank position. – 15
    i did 5 cycles or sets.
    THis is such a good workout. I REALLY want you to try it. It took me 20 minutes and i want to challenge you and see how well you do. I bet you will do way better. This workout is racing against time and is intense. how many sets can you do in 20 minutes ?

  • Matt

    amy says you guys need more doggy time. my girl friend is a nut. does all the work out stuff, but just wants to see more puppies. why do i always have to type these?

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


  • Kina

    Hi Zuzana, thank you the workout was great, but now my legs are like jelly and I can’t walk down the stairs!

  • Cath R

    OMG !!! Jump lunges are killers :D

    Squats: 10 12 12 12 12 10
    Sumos: 9 10 8 9 8 9
    Lunges: 8 9 10 10 12 10
    R-pulls: 7 7 6 6 1 epic fail

    I LOVED this workout. I’m a runner who is building all over body strength and am slowly succeeding. Thank you for your workouts I have been doing some favourites for a couple of months now and I can really see and feel the difference. This workout is now a firm favourite and I look forward to getting stronger and improving my results. Thanks for a super fabulous workout :D

  • http://www.bodyrock.tv/2010/02/04/fat-slaughter-workout/ Igor

    Thank you!!!!

  • SK

    what do you do if you dont have a broom or gymnastic rings? Is there any other way of doing a reverse pushup??

  • Jekaterina

    Hi Zuzana,

    I am also new and also want to say what a great inspiration you are. Super! Will try your abs routine this week after work.
    I was aslo wondering what is your body fat percentage and your whaist-hips measurment?

    Many thanks,

    Jekaterina from Estonia:)

  • Kelley

    I did this workout today and LOVED it! It was short but intense, very well done.

    I don’t have a gymboss interval timer in hand, but if you google “interval timer,” there is a website where you can type in the amount of rounds that you want to do, and it gives you the timing, along with the beep of when to stop/rest and when to keep on going. Very helpful if you don’t have a timer!

  • JC

    Hi Zuzana,
    I’m new here and I just wanted to tell you that I think you’re absolutely awesome! When I first saw your video on youtube I thought you were just another youtube bimbo with a hot body and no brains, but once I got through that video I was hooked! You are so down to earth and extremely sweet, not to mention you work darn hard for that body! I’m beyond impressed.

    I’m just starting to work out and you’re a huge inspiration. It’ll be a long time before I can have a body like yours, but you motivate me like no one else can! Please continue doing these videos and thank you for all the time you invest into making them.

    By the way, I think it’s a great idea that you posted your playlist. I’m always looking for good songs to work out to :)

  • Roma

    Short but intensive…
    pretty cool!… :)

  • Zebie

    hey there :)

    Just wanted to say that I loooooved the reverse “push-ups”! I’d done them before but for some reason have recently been relying solely on pull-ups variations for my back workouts. Even though I’m used to pull-ups and am fairly strong this was certainly a new variation…and today I feel my back in a great way!

    I love this site and while I rarely leave comments, I’ve been a regular visitor since the beginning. I also moved to Europe from America a few years ago and having you “around” has been great for providing new and fresh workout ideas. Thanks for keeping it real and simple :)


  • http://www.janetspreiter.com Janet

    I don’t usually do workouts in the evening, but I saw you had posted one for tomorrow so I had no choice but to do this tonight to catch up. See you tomorrow morning! Thank you!

    Squats: 14, 15, 16 all the rest
    Sumos: 9,10,10,9,9,10
    Lunges: 13, 14, 15, 15, 16, 16 (the hardest)
    Rev Pull ups: 16, 13, 14, 14, 15, 15

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

      Go Janet! I see you kicked my butt with the reversed push ups! I guess I have a new goal! :) )

  • Charlie

    I think I’m dying. Someone call EMS. Here are my reps:

    Squats: 14, 16, 15, 15, 16, 15
    pushups (these were ROUGH!): 15, 14, 12, 10, 10, 11
    lunges: 22, 20, 13 (had a little talk with myself), 20, 19, 16
    rev pushups: 14, 13, 11, 11, 12, 13 (there was some serious rallying going on under my kitchen table)

    Wow. My shoulders are going to remember that for the rest of my life. Thanks Z for kicking my ass – daily.


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

      hahaha Charlie,

      You had a little talk with yourself. hahahaha so familiar. Sometimes my dogs just look at me and think I am crazy for talking to myself!

  • Lissette

    Good evening Suzanna,
    I have been doing your workouts for the past month and I love them. You are so inspiring and you have an awesome body. My fiance thinks i have a woman crush hmmm I agree you look phenomenal and these workout kick ass. I love them and i have gone down a size and definately toned up. I have a question though….
    I did this workout and I combined it with the Fierce Body workout, and the fatloss and buns, with the ab and obliques part three ohhh the ninja jumps were something. I go to the gym for about 2hours so I want to make it worthwhile. Even though I have intensified a lot from i was previously doing. I alternate the upper body circuit with weights on every other day. One day full cardio 3 of the workouts and abs. Every other day upper body chest/arms or tris and shoulders in between with the upper body circuit. What do you think? Is this too much. I am not a morning person. I go to to 6 i have done this before but i am too exhausted. What would you recommend? i want to lose another 10 pounds and tone up more i run in summer and the lighter the better. Am i doing too much I have becomes stronger and leaner for sure regardless.


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  • Jayne

    Hi Zuzana, does it matter which workout we want the interval timer for? If I get one should it be for crossfit?

    • E.E.

      hi jayne!! it actually doesn’t matter what you check off when you purchase it because i think they’re just curious about which w.o. is the most popular, etc. it’s still just a regular timer with intervals which happens to be cool at the same time :)

  • Jaynieutube

    Hi Zuzana, I see that you like Lady GaGa that you mentioned before but what other music do you listen to. I am looking for some nice fast beat songs to work out to. Thanks for sharing with us.

  • Debra M

    Done! Those jump lunges were killer! And the reverse push ups were harder than I thought they were going to be.

    Touch the Wall Squats 15-15-15-14-15-14
    Sumo Pushups 9-9-8-7-7-6
    Jump Lunges 20-12-13-9-14-13
    Reverse Push ups 12-10-8-7-7-10

    Time to stretch!

  • London

    Hi Suzana, I would like to know what you think about stripper ?.. do you think it is bad for self-confidence or it is a good way to help some girls to pay their school or anything like that ? sorry for my english … not my principal language

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

      Hi London,
      people do all kinds of things for all kinds of reasons that make sense to them at the time. I am certainly not going to judge anyone for anything. It is always a personal choice what people do and why.

    • Charlie

      Hi London – please be careful. I knew a girl who decided to do that and she was really good at it and made a ton of money but then when she wanted to stop, she found it impossible to quit – first of all because she made SO much money that it was hard to take the huge pay cut that leaving would mean, second of all because she had no resume – she didn’t want to put her club experience on her resume, but then it looked like she hadn’t worked in years. And lastly, there really are a lot of drugs out there and that gets pretty scary – she ended up dropping out of school. So please please think hard and be careful of yourself, ok?

  • bohdana

    Zuzko, could you share your # of reps with us ( just so we can push ourselves little harder) .
    And it was great as always.
    Thanks to both of you, have a great weekend.

  • Rae

    I really like it when you post the whole w/o and then describe each pic as well, as you have done for others. That way I can print it out and go….Keep the great w/o’s coming. I have been working out steady for 4 years and I’m always looking for something different and challenging. I feel like I found a treasure with your site….LOVE IT!!

  • http://[email protected] Ken H

    I noticed you use the rings a lot. Can you put together a workout using more of the rings? Thank you


  • Samantha

    Ohmyword….my husband and I did this today and its a killer – I struggled going up and down stairs afterwards, in fact I struggled to move anywhere to be honest! Thanks again.

  • Michael

    Hi Zuzana,

    just wanted to give an idea on what you could listen to next time, at least it makes me energized. Hope the embedding will work, if not I’ll give you the youtube link if you want. Cheers!

  • Audra Gatti

    Hi Zuzana,

    This was tough! You should have heard my screams and, now my legs and arms feel like rubber. Here are my numbers:

    Touch Wall Squats: 15, & 14 for the rest
    Sumo Push Ups: 10, 10, 9, 8, 8, 9
    Jump Lunges: 12, 10, 12, 10, 8, 9
    Reversed Push Ups: 10, 10, 9, 9, 8, 9

    What did your numbers look like Zuzana?

  • Lisa

    did this workout yesterday and it was very intense. I think the jump lunges were the hardest.

    Touch wall squats: 9,13,14,14,13,12
    Sumo push-ups: 7,8,9,7,6,5
    Jump Lunges: 12,12,10,8,6,8
    Reversed Push-ips: 9,11,1,7,4,8

    I love the reversed push-ups-really cool move!!

  • Aggie

    Thanks for the awesome workouts, I always can’t wait to see what you’re going to post next…I’m so happy I found your site…it’s been about 6 months and all I can say is Thank-you, thank-you, thanks-you!!! Today’s workout was a killer especially the jump lunges and reverse push-ups…I think I will defiantely feel this tomorrow!

  • Tali R.

    Hi Zuzana, Thank you for another great workout. it was hard, the Jump Lunges and the Reversed Push Ups was brutal, made me want to cry in the half way to the end :-)
    i love seen you workout and sweat with all of us.
    have a wonderful weekend.

  • maryna

    hello, Zuzana! training super, but I recently replaced the pull-up exercise, lifting the buttocks from the floor …. I have long been ripe for a question for you: but you do not have hotels participate in Body-fitness?? After you beauteful body .. why not show everyone and win the title … and people well and you enjoy .. Moreover, all the results you have achieved alone with your spouse … You are the best of the best, so keep !!!!!!! Waiting for new training))

  • Tina

    Hi Zuzie,

    Marinaki is so damn right…some people should really just have to deal with theirselves! :(
    Zuzana, I wanted to ask you this for a long time now:
    how are you feeling now, when your blog is very popular and so many people know about it? Are there more good than bad feelings about it? Are you happy with the way it turned out? It seems like all this happening around your blogging changes you a lot as a person…for better for sure, its so obvious, it can really shows. Like, you are a lot more mature and everything…I dont know, just have that kind of feeling. That you learned a lot about life through your blog. It is so good to be a little part of your life, it feels so damn good in such a positive way. I learned a lot from you guya, not just about fitnes!

    Do you love Malta and leving there? Are you planning to move soon, lets say in Spain or somewhere?
    I have to say, my life is very similar to yours. Me and my boyfriend and our 3 dogs live kind of the same as you guys…so I can understand you very well.

    I am trying to be a better person, to enjoy life and every second of it, day by day, every day. You are helping me A MILLION!!! Thank you. I improved my life a lot, I am so happy.

    P.S.: I did this workout yesterday evening and telling the thruth, I prefer time challenges over interval training, because at time challenges I am just tryng harder!!! I dont know why…:)

    Have a great day and I am looking forward to hearing from you a lot, just like every day, you are our sunshine and the brightest star at the sky! Keep trying and going, its the best way to improve yourself in every way!!! Stay beautiful and never give up!


    • Frederick

      Hi Tina,
      I was reading through the comments so I thought I would answer…
      I think Zuzana is a lot more comfortable in front of the camera and more of her personality is coming across. As for the blog – there are so many things we want to do with it that it always just feels like a work in progress (sometimes a slow work in progress) :) The site takes up so much of our time that in a way it becomes your life – and thats why I think we want to start expressing a wider variety of what our life is like and what we think about different topics (hence the coffee talks and other vlog type content). I can tell you that it’s amazing to be able to share all of this stuff with so many cool, down to earth people.

      • Ami

        You guys should do some specialty vidoes focusing on how you two met and your life together. Also, you could do some posts about how you started the website and what skills were involved.

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

          Hi Ami,

          I tried finding out how they met and got nothing. Maybe somethings are just off limits. But, anyone who comes here on a regular bases are going to be curious how they met and who asked who.


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

    Hi, my sister and I just finished this workout. The jump lunges were hardest for me. I was afraid my legs were going to give out on the last set!
    My numbers:
    Squats: 17, 16 for all the rest
    Sumo Push Ups: 9,8,7,6 for all the rest
    JL: 21, 16, 14,12,15,12
    RPU: 9,9,8,8,6,5
    My sister’s:
    Squats: 16 for all sets
    Sumo Push Ups: 9,8,7,6,6,5
    JL: 20, 17, 15,13,14,12
    RPU: 9,8,7,8,6,6

  • Sofia

    This one is really hard to do. :(
    Could you please do some videos for beginners, it would help a lot of people. But thanks to you I’ve started working out at home instead of going to some workout class which I think is better because I can do the exercises that I’m capable of and I can choose my own time as well.

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


      You could still do this workout as a beginner, with modifications if needed.
      Squats as they are.

      push ups: you could leave out the “sumo” aspect of it, put one or two knees on the floor or put your hands on a step from a flight of stairs. It makes it easier but you still get the intended benefits of the workout.

      Jump lunges: you could choose static, forward or backward lunges which will help strengthen your legs allowing you at a later stage to do the plyometric lunges you saw on the video.

      The reverse rows: you could still do them but use a bit of momentum from your legs to get yourself up.

      Hope it helps!


    • Debrina

      @ Sofia
      Check on the main blog page she has a section with workout archives and with in those there are some videos for beginners.

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

      Hi Sofia,

      They have done workouts for beginners*, but you can modify any workout to suit your abilities. Read some of the comments and you will find some of us have bad knees or backs and do less of something or a less stressful variation. If you don’t know a less stressful variation of some exercise I’m willing bet someone here can come up with one if you ask.

      * http://www.bodyrock.tv/category/archives/workout-routine-for-absolute-beginners/

  • S

    Hi Zuzana,

    I wanted to get your advise…I was just diagnosed with quadriceps tendinitis :( It’s so weird because I felt great after my run and your workout yesterday then suddenly this morning I had very sharp pain in my front thigh to knee area. Fortunately, it’s not very bad. I have to rest for at least one week. The doctor said that I can still do arm and abs exercises but no running or leg workouts. I was wondering if you have been injured before and what did you do to maintain your weight? Did you cut down your portions?

    I want to be able to maintain myself physically since I’m training for a half marathon. I would really appreciate any tips…I hate being injured!!

    Thank you,

    • E.E.

      hello!!! I’m not sure how familiar you are with light weights high reps, etc. but in addition to just the upperbody exercises from zuzana (which are awesome) you can always do light weight high rep training because even that will give you fine muscles and cardio, while burning fat. Hmm…did your doctor mention anything about swimming? Because it sounds like it would be the perfect workout for you, but you may want to ask first :) take care and have a blessed day S

      • SM

        Thank you for the reply!! I’m going to ask about swimming…I don’t see why it would hurt. Yesterday I did do light weights lots of reps with little breaks and I got a very good workout out of it. I was also able to get on a stationary bike (very low resistance) for 10k so that was nice also. Hope you’re having a great weekend! -S

  • Lou

    Hi all,

    thanx for the great workouts, the jumping lunges killed me this morning… time to enjoy a nice cup of coffee now…

    Keep up the good work!

    • Frederick

      Those were brutal I agree!

  • Irina

    Got my pink timer today! Love it…. Cant wait for your cooldown/stretch post w/o routine))).

  • Theresa

    Great work out [; i had a work out this morning and i got my ass kicked.
    It was a personal training thing we had to do and get accessed for a course i am doing and trying to complete. I well and truly had enough by the end and i think i will start to do your work outs so when something like this happens (Personal training) then i wont feel so beaten up… But i suceeded. Yay.
    Keep going strong
    Theresa :)

  • maryh

    Yes,,thats a great reality-check comment from Marinaki…
    i’d written comments kinda grumbling re:portion sizes.
    i didnt’ mean to critize Zuzanna herself however.
    its good to be reminded that Zuzanna is mostly sharing what works for her and not ‘pontificating’ hard and fast rules.
    i think change can be hard initially..so i was having some difficulties adjusting. But it is obviously Zuzanna who is the inspiration for this change & is such a good influence on us all. She is the first really slim person i’ve seen who looks so healthy without ribs poking out so i am very grateful to know her approach.
    Thank you, i appreciate you and i love you really…(but i still may be tiny bit jealous in a good way & may complain sometimes)! i think this site is great fun & humorous too which i like, i love the fashion hauls and everything..actually i’m off to make one of the recipes fom here later (breakfast cake one..i messed it up last time..Wish me luck ;)

  • Marcela

    how do u hang those rings in ur house

  • Manjit

    Hi Zuzana I got really attracted to your websites as i was looking up for ab workouts. I have lost about 40 lbs in 5 months and went down from 210 to 169lbs I am a 22 years old male and want to see some cuts in my body. I was wondering if you could give me some advice on where to go from here. I lift weights 5 days a week and do cardio every day for 30min – 60 min. Please help

  • Claudia Aragon

    Hi Zuzu, thank you for the workouts they’re amazing because they can be done anywhere but though exercises…I love them!
    Have you ever thought of competing for a figure competition I am currently training for my second one in Austin, Texas. You would defenetely blow them away.

    Keep it up you look fantastic…


  • Travis

    The workout is only five minutes? is that all you do in one day?

    • Geodfreid ManSon

      If you had actually watched the video and read the blog ,,,,,you would see that this workout actually has 18 minutes of workout with 15 second rest intervals between sets.
      The video only has little snippets of Zuzana’s workout ,so that you can see how to do each exercise,
      Please pay attention and do the workouts,before asking such questions.

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

      Yo Travis,

      Check again mate :)

      4 exercises – 6 rounds of 30″ on and 15″ off PER exercise.

      Enjoy! I sure did yesterday

    • Geodfreid ManSon

      No Travis,
      read the blog and it will tell you how long , how many reps and how many sets to do.
      The video is just little snipets from Zuz to give you the idea how to do every exercise.

      If you actually watched the video you would have found out that this was a twenty minute workout.

  • jill

    Just wanted to let you know that I greatly appreciate you making these videos, and I’m also glad you’ve gone back to devoting more video time to the actual workout. I don’t mind the coffee talking but I was disappointed when the workout dipped to a mere 20% of the video, so I’m glad it’s back in full swing. I saw some other people comment about that and I appreciate being able to see what you’re doing so I can know what I’m supposed to be doing.

    This looks like another killer workout. I’m also pretty excited that you’ve embarked on these ‘themed’ weeks, I’ve been doing your three ‘themed’ workouts on alternating days and older archived stuff on other days. I like it. I am getting results, for free, in my house. This is way better than a gym, so thankyou : )

  • Shannon L.

    Hi Zuzana.
    I had to cringe when I watched your workout, it looked painful!
    I will have to wait to get my Gymboss in the mail before I do this workout though. Should be anytime now.
    I like your music choices for working out, we have the same taste.
    Cute dog by the way. What breed is she?

    • Frederick

      Hi Shannon – Cali (or Boo as we call her) is half Chihuahua and half human.

      • E.E.

        hehehe that’s cute…

  • Justin

    @ Laura

    Everything is hard when you start :) I started working out seriously about a year ago.. My god it was pain… :P

    But now I really do enjoy it even though every new work out presents a new challenge to conquer, I love it.

    My next self-challenge is to completely wean myself off of bad food.. :) I still indulge in something bad once a week. ;D

    Keep doing it!

  • Justin


    As a big coffee drinker myself (I don’t even want to say how much… I’m wired lol.) I was curious if you drink coffee 2-3 times a day or only before workouts?

    What do you put in your pre-workout coffee?


    • Frederick

      Hi Justin, we always take our coffee with just some 2% milk. I grudgingly gave up on sugar at gunpoint.

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

        LOL Poor Frederick,

        my husband claims the same :)

      • Justin

        Lol! Thanks for the reply. I sort of miss my sugar as well but I really don’t miss the headaches and fat gain. :)

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

    Poor Zuzana! You look like you might cry during those jump lunges! I probably will cry when I do this today after work!

  • Audra Gatti

    Ohh Zuzana, I feel your pain with those jump lunges. The burn must be excrutiating cuz I can see it in your face.

    I plan to do this workout in about 9 hours from now when I awake from my sweet dreams & cozy warm bed.

    Ouch! I can almost feel the torture that awaits me.

  • Martin

    Hey Zuzana!

    Your new friend from Canada again! I started posting links to your workouts on my facebook page every couple days and a few of my female friends have started trying out your routines and they think it’s great! The one thing that came up though is the use of the rings in some of your workouts, what they could do as a substitute if they don’t have that equipment? Any ideas I could pass on?

    And good work as always, even all the nutrition and life advice :)


    • Frederick

      Hi Martin – just sub anything – don’t worry too much about it :)

      • E.E.

        I already have a pullup bar Martin, so what I did for this workout is pretty simple, I just got a looong sheet and put it over the bar and let the two ends hang down, and ta-da!! I twist it around my hand and use it as a “gym ring”

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

          hey, that’s clever! but you need a heck of a grip for that one :)

  • Natram

    aww, i luv the dog i had a big smile on my face when i saw him :D

  • d

    omg i felt that workout!! it ge;t more like a muscle-murderer,lol.and i didn’t really sweat that much either:( but u have a really good taste in music, i love madonna and rihanna,and starting to like lady GaGa too!

    thanks for the workout!

    and i think u should give us a video tour of your home,it looks really nice :)

    take care

  • indira

    Hi Zuzana,

    I love your workouts and you are an inspiration !!

    I have a request — is it possible for you to put up a few bodyweight interval training exercise routines that do NOT incorporate any lunges or squats or jumps that are hard on knees ? I have bad knees and I am not able to do lunges/squats — I get pain afterwards…

    Please do look into posting a few of these workouts — it will be much appreciated ! Also a medicine ball routine would be great….

    Have a wonderful day and weekend..

  • Kristin

    Wow… killer one today! Love the workouts, thanks for kicking my butt (and abs, and shoulders, and… ) :)

  • Lori

    Zuzana, when you will be doing 101 sessions? I really like your website!

  • Holly

    Oh my goodness Zuzana..I was told about your site from client of mine yesterday and couldn’t wait to check it out. This morning I did this workout and probably pushed myself too hard beause I was so excited to get started. I has a tough time washing my hair because my arms were whipped and the stairs were nearly impossible. ugh! I love it though and will continue! I may have to go slower tomorrow. Thank you for inspiring me!

  • Nikki

    i bought your timer online today. And then it asked me how did I hear about their product It had a drop down menu and your name was on the drop down list as an option. So yes i selected it :)

  • FL

    Hi Zuzana,

    Just wondering, do you schedule your workout at a certain time each day or do you just work out whenever you feel like it, or whenever you have time? What helps you stick to it? I have a hard time staying motivated to work out consistently and tend to focus so much more on diet.


  • Elizabeth

    I really enjoy your workouts and blog, you seem very sincere. I look forward to seeing what your work outs consist of daily. My question is do you ever use weights- I have been doing more bodyweight type stuff kinda like crossfit stuff but i’m not sure if I should incorporate regular stuff with heavy weights every so often. Btw I’m a 30yr. female. Thanks

  • ashleyfromtexas

    Hi Zuzu,
    Will do this in the morning, looks a bit hard, but that is what I need. I was wondering, how do you keep your doggies from bothering you while you work out? I have to lock mine out of my room. They won’t even let me do a push-up.

  • Daniela

    Hi Zuzana
    Im from Chile!!!! My English is kind of bad so…
    I love doing exercise and i´ve found your blog and i loved it! Just what i need….
    You inspired me, really =) and i would like to look like you..So i´ll keep working out and i will follow your excelent videos!!

    Don´t leave this blog ever, keep going because it´s more than great!!!!…


    From Chile!!!

  • Tere

    Have to say that I really like your workouts as they are simple, short, intense and functional. All the factors I think makes a great combo for people to actually stick to a program. How do you decide on the different workouts?? Do you sit down and plan week for week or do you plan one workout at the time?? Would love to know more about your training background and philosophy as well. As a fellow personal trainer I love checking out different peoples training styles and pick-up new ideas. Thanks for sharing your knowledge and spreading motivation!!

  • Will


    Hay, I can do this one!!
    Thanks for sharing.

  • Paula

    I’m on my fourth day of changing up my eating habits etc. I’ve always been heavier than most girls, probably because of bad genes, but i don’t let this hold me back.
    I’m rather active as it is, but now I’m adding in more gym time, at home workouts, and I have a really good fitness class at school.
    I find you really inspirational. And I love your workouts. There all challenging. And you have me doing things I never thought I could. Which just makes me feel better =]
    But I have a little inquiry.
    I’ve never been able to squat ( literally) I fall over. And I was just wondering if you have any tips or anything.
    I really want to attack that first exercise =]


  • Samantha

    Hi! Thank you so much for all of these workouts!

    PS: I totally love Lady Gaga!! :D

  • Alex

    Just new to your site-long time fitness buff but i had illness and gained much weight–my old workouts werent working for me and so i searched for something new–your workouts and your lifestyle and your personality and energy are wonderful! thank you so much zuzana and friedrich!!! keep up the GREAT work!

  • http://www.twitter.com/hannahmorgan1 Hannah Morgan


    My girl friend and I love your workouts! You truly ROCK! I was hoping to get your play list? We go back and forth on what type of music to listen to when doing your work outs. We do dubstep, james brown radio station, we’ve just about listened to everything. We were curious what inspires you during the workouts.

    Thanks and have a wonderful evening.

    Hannah Morgan

  • Feather

    I have been following your workouts for almost two months now! I love them! This workout was pretty tough, but I got through it. Those jump lunges were the hardest for me. Thanks for the great workout!


  • Ella

    Kind greetings from Mexico!
    How are you?
    Zuz and Freddy, would you like to share your love story?* I am romantic and LOVE to hear those wonderful stories of couples like you… Sometimes I stop old couples on the street to ask for their stories. Each one is always amazing! I think your success is based on the wonderful friendship, love and mutual respect you have for each other. It is evident within miles… The world would be a better place if we all could cherish someone special… Anyway, in the meantime, I extend you my deepest appreciation for your generousity in sharing this healthy encouragement with us. I will continue with my push ups and sweating squats. Go!


    * Or have you done it already? I have read a lot of your website but I could have overlooked it…
    - o-o – Need glasses…

  • A.

    Great workout I’ll try it this weekend.
    I wish I had a timer like yours it will make things much easier. I use this my timer. http://online-stopwatch.com

  • Adalu

    Hello Zuzana!
    wow! you really inspire me to work out. I had seen women that had six pack and all those muscles but to be honest… I didn’t want to look like them. However, it really surprised me how you looked. Because you have muscles and a six pack but you look so feminine, which I love. So I decided I wanted to exercise so I could look like you XD
    You are so beautiful, not just in the outside but I like the way you do your videos. You are honest with us, and you share with us what you know. Thank you so much.

  • Rebecca

    I really sucked with todays workout=p especially the jumping lunges. I did my best, tomorrow is a new day.

  • Sandra

    Aghhhh! Another great workout Zuzana. I can workout to Lady Gaga forever. Lately I’ve been listening to this. http://www.youtube.com/watch?v=19WUwZYM7bM

    BTW. Cali is so adorable.

  • Celina

    hi!i’m a begginer and i need to know how many reps. do i need to make, i have 20 extra pounds and i need to get rid of them i’m doing the atkins diet and taebo but this workouts of you are really hard and i need to know if there are some way to make them in a lighter way, then adding some extra reps. and how many times at week?

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

      Hey Celina,

      This is a time related workout, i.e. you do as many reps as YOU can per interval. So it is all dependent on your own capacity at the time.
      Things like the push ups, you could do with your knees on the floor.
      the jump lunges you could take out the jump
      the reversed push ups you could use your legs a bit more to create some momentum as you go up.

      if it is still too much, then check out: http://www.bodyrock.tv/category/archives/workout-routine-for-absolute-beginners/

      • Frederick

        Thanks Carla :)

  • Laura

    Just wanted to let you know, I think you are so inspirational!!! I’m 24, just started working out. I googled some stuff and came across your videos and decided to visit your site. Your amazing, you look amazing also! I can’t do all your workouts because I am a beginner, and most of them seem alittle to adavanced. So I modify some moves and how many reps I do. But I hope to one day be able to do them all how you have them set up. Thanks for all the help!

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

      Good job, I am glad that you didn’t give up on them completely and that you modified them according to your own fitness level. Keep going and never stop! ;)

  • fuory

    thank you :)
    will try it today .


  • Jackie

    Hey I was needing some tips on how to get rid of lower belly fat…im trying everything its so hard.

    • E.E.

      hi jackie! I can assuredly tell you that hanging leg raises is one of the best exercises out there for abs all around!!! I just do like 10 in a row in the afternoon and 10 at night when I have time, and by the end of my 1st week doing that, I had a MORE solid and defined tummy. You can start with knee raises too. It’s so fun, makes me feel like I’m in the playground more than anything.

    • E.E.

      of course, it’s important to get in some cardio as well

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

        and your diet, which i believe dictates about 80% of your results :)

        • E.E.

          hehe yesss no doubt about it Carla!

  • Marissa

    Thanks for sharing your workout playlist. Always looking for new music for workouts. Hope this will be a regular addition to the workouts.

  • Korie

    I really like your blog. I am always looking for new exercises to do to have variety, when I came across body rock tv on u-tube. I love the high intensity, high rep, and using your own body weight.
    By the way I made the farmers chicken the other day for my roommate and we both enjoyed all of the veggies in it. So delicious.

  • Dev

    Hi Zuzana………

    Tell me honestly …………how do you keep yourself motivated…
    I always have this problem of motivation..

    • E.E.

      Hii!! I’m so sorry hope this doesn’t offend you(because since it says DEV I’m not sure if it’s the male or female version of the name) but one thing that keeps me motivated is thinking about my birth, labor, etc., way in the future. Although it seems so far away, I’ve learned through various people that losing the unnecessary weight after birth is so much easier if we’re used to it in our earlier days. Also, I hear there are less risks of anything happening during labor (not that we can tell the future), but it’s little things like that which keep me motivated–and honestly I enjoy working out because it wakes me up, and keeps my mind sharp (not to mention,it helps my body digest food better) :D

  • jules

    hey everyone! i have a question for whoever can answer my dilemma. im 5’6 and 125lbs and i’ve been on zuzana’s routines since november.. which is awesome by the way! i feel like my diet is good.. i eat almost all organic things and eat 6 times a day (maybe my portion control is a little off) but i eat apples, egg whites, whole grain breads, muesli etc. etc. oh! And about a gallon of water everyday..
    the problem is i just can’t seem to lose my belly bulge. i have a lower ‘bulge’ that feels like i have a big balloon under my tummy. i don’t think i have normal bowel movements and i just can’t understand why. do any of you have the same problem? distressed and confused, jules

  • Doroteja

    I discovered your site just a week ago and I’m looking forward to try some of the workouts myself. The problem is I don’t really know how to incorporate this in to my training routine. Can you please give some advice?
    I love long distance running, I run 5-6 times/week (about 80km/week), I do intervals, tempo running and some exercises at home with my own body weight to strengthen my muscles, preventing injuries. But I’d like to lose some fat and tighten my thighs and butt. How often and when should I do your workouts? I like your Summer Fit – 6 Week Exercise Program; should I just follow that and see where it gets me? Any recommends?
    I have to say you have a very refreshing approach and attitude that other fitness & health sites don’t – keep up the good work :)

    • Doroteja

      PS: I was reading fitness tips, but I could’t find Fitness FAQ, that you mentioned in some of the replies…
      The link http://www.bodyrock.tv/category/fitness-faq/ don’t work…

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

        Hi Doroteja,

        They folded the two together. So the Tips is also FAQ.

        I hope this helps,

        • Doroteja

          It does, thank you Chris!

  • Yasmine

    Hi Zuzana,
    Thank you for this awesome (and killing!) workout!
    I just finished it and I’m really tired now..

    but i was wondering: when did you started working out?
    im just curious, because you look so healthy and beautiful. Youre a great inspiration!

    greets from holland,

  • Kandi Crawford

    Holy crap I can’t wait to try this one!!!
    I need a Gymboss… :( Im just gonna have to do it the “good” ol’ fashioned way. Which i totally love O_O
    Yes..that was sarcasm….
    But I’m totally psyched, so it shouldn’t bother me too much! :D

  • Marinaki

    Speaking generally to those people leaving badly & tasteless comments…

    Unfortunately for some people It is better to criticize than to be grateful. . .

    You know you are watching Zuzana ok you are watching her carefully ok but what is your purpose?? Did you notice all those things and knowledge that everyday Zuzana share with us?

    Well it is her body, her life, her character, her decision, her choice, her small portion & clean food, her her her herself. What is going on with some people!!! Chitchat, criticize, jealousy ( Zuzana you are wrong, Zuzana you lost weight, Zuzana your accent, Zuzana your hair, Zuzana this Zuzana that etc grrrrrrrrrrrrrrrr). Yes yes it is very difficult for some people to say just thank you or I love you…

    God gave us those eyes for doing good but …

    Zuzana be yourself, do your choices / changes and just keep the good comments inside you because people who really loves you don’t try to hurt you or wishes or say something bad for you but only say good things & good advices with a good way and help you when you are down or sad or whatever and just accepted you …

    And behind Zuzana and every Zuzana & Frederick there are so many things that we don’t know about others life. Sometimes some people behave like they know everything only by looking someone …. for example we just watching Zuzanas exercises we don’t know her inside how was her day if she cried for something etc so we should be grateful and not criticize and be rude and imprudent…

    I hope you get the meaning. I tried. So sorry for my English.

    LOVE YOU SO MUCH my hardworking bee!!! Everyday you make us honey and It taste like honeyyyyyyyyy yummy. :) lol…

    THANK YOU!!!


    Have a nice day

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

      You are such a sweet and wonderful person Marinaki – one in a million.

      • Marinaki

        Thank you but YOU ARE ZUZANA not me!!!

        I just want to share with you this prayer it makes me feel good and realize the purpose of life, the journey… (with respect to all others):


        close your eyes and listen carefully and after this you gonna feel what I feel what we should feel. I Thank you, we thank you.


        I am with you my hardworking bee :)

        Have a nice day

        • E.E.

          Yes, Zuzana and Fred~I know that you’ve once mentioned about your past in communism, perhaps little familiarity with religion and stuff? With all due respect I want to tell you that Jesus really loves you and wants to show His great plans to you both. He has joy and peace to offer you that is everlasting…haha, it may sound cooky to you but you’re constantly in my prayers, and you know why? Because you’re constantly in God’s mind–He has countless beautiful thoughts towards you, love you both!
          ps: thank you for your hard work and support!

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

      GO Marinaki!

      I agree with you there. You could not have put it better :)

    • Oli

      Yes! I agree completely!!! I appreciate so much Zuzka’s and Frederick’s work! It is so incredible, they are doing all this stuff for us! I have never met such a totally absolutely fantastic site. I am all the time going through all the articles and learn more and more. I love all the stuff here because they are putting their heart to this. This site has shown me a completely new way of life at time, when I was so confused and so tired after a couple of years with unreal goals, bad habits and illusions of what a good life style is. This site really changed my mind. I have read so billions of articles with fitness tips, diets, workouts and so on but I had feeling like it was written by unreal people, so impersonal, cold. I like the diet tips, because they are all tested and all the time updated, so we can see what works. I like these short but all the more hard workouts, because they really work! I like these interesting discussions about relationships, photoshop,…! I like the funny workout titles! I like the tasty diet recipes (and I like, Zuzka even shows,what a small portion looks like, I have also always thought, the plate must be full)! Simply: I love all the details, which make this site .. “this site”. And special bonus, it’s for free… I really do not understand people, who nag and carp. It’s Zuzka’s and Frederick’s choice how to live and if they share it with us, the better it is.

      • Oli

        Well…I think, right today I have found out, what Marinaki was ACTUALLY talking about. I learnt that accidentaly, but I still have the same opinion, I am still grateful for this site and all the work, you both are doin’ here, doesn’t matter, what people say. Noone ever knows, what is behind, even if it is free will, doesn’t matter.

        You can count on our nice comments and support anytime :)

        I wish you a wonderful weekend! :-)

        CYA, our princess in the next video.;)

  • Corinne

    This, like all of your workouts, looks awesome. I’ll definitely be trying it later today. Thanks for posting aother super workout!!!

  • S

    I think I might have a problem.
    Yesterday when you didn’t post, I must have clicked the refresh button 10 million times. I think I might be addicted! Haha.

    This looks tough. Can’t wait to try it later!

  • SM

    For anyone who is interested I found an interval timer app for the iPhone. It is called “Round Timer” and it only cost me 99 centes. This is only if you don’t have the cymboss timer. You can set the rounds on it as well as the rest and work timers. It also has a variety of sounds to choose from. I just used it for this killer workout and it worked great but now I’m dead ;)

  • E.E.

    hi guys!! another way to do the reverse-ups is to hang 2 long towels or ropes on your pullup bar if you have one. :)

  • joy

    Love you guys. Keep up the good work.

  • Nad


    I purchased he rings and timer from your website. I was wondering what your favorite type/brand of exercise mat you prefer?
    Cali is so cute! I was wondering when she would be on (:
    Thanks so much!

  • Bhoomi

    should i be running ontop of your workouts? i need to lose 20 pounds.

  • J Hoskins

    When you write in the notebook, what do you put, number of reps you complete?

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

      Exercises, number of rounds and number of reps, intervals, and other notes if I need to.

      • mariemarie

        Thanks, I had the same question :) !

  • Ashley

    just would like to say that i placed an order for my on gymboss interval timer!!! i can’t wait to get it and use it. i look at some of your workouts and want to do them, but don’t have a timer that does intervals and then i saw how inexpensive it was. so i figured if you use it then i should be.


  • http://www.odraube.blogspot.com Eduardo

    Hello Zuzan! :)
    Im a medical student from Mexico and since I saw your videos for the very first time I started to workout! I’m very grateful to you! I’m very happy about the results and it has been only 2 weeks since I started :)
    You really love what you do and thats so nice! You are making history in fitness cuz you are the full time personal trainer of all of us (thats quite a lot of people) No matter the time, day, if its raining, it the sun is shining or not…you’ll allways be here for us!! Thak u Thank u Thank u! :D
    Im getting ripped but I want more lean muscle mass too, besides your workouts.. should I go to the gym? what should I eat? I’m taking care of my diet, actually is not a diet is my life style since 4 years ago (btw Im about to turn 21 this month :P ) but im not sure what to eat if I join to the gym and do your workouts, I have read a lot of things in nutritional books but what does your experience say? I believe in you more than those books :P
    jeje Well I think this post is too long now.. so..
    Have a nice day! (here 10:50am) Please keep posting!! Bye

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

      HI, we have a lot of articles about diet and what is our approach. Just go through the Diet category. I personally don’t go to a gym and I don’t do anything else except my workouts. I think that I have made a really good progress for a girl, so for a guy it shouldn’t be a problem at all. However I don’t want to discourage you from going to gym. I think it might be good for you to learn something about lifting weights and see what works for you and what kind of training do you enjoy the most.

      • http://www.odraube.blogspot.com Eduardo

        :o I’ve just go to “DIET” section … omg! :) There are a lot of articles!! I’ll read them! thank you again!

        “I think that I have made a really good progress for a girl”
        Yes, you have!!!Congrats!! you are an inspiraiton for me and Im sure for everyone else.

        I think what I enjoy the most are: (by far) your workouts!
        I said the gym thing cuz I want a bigger shoulders but definetely I’ll stay with your workouts!
        Thank you for answer me! :)

  • KBell

    Good morning! I’d just like to extend a Canadian thankyou from Barrie Ontario!

    As a paramedic student, It’s imperative that I be in top shape because the job is very physically demanding at times. I’ve been following your workouts for the last month – and now starting to recruit my classmates! The first time my buddy tried one of your workouts he almost puked!

    You both are my daily motivation.

  • http://bodyrocktv jason landers

    dang z your abs are shredded! you should be a fittness model. iv seen all your videos, i mean all. you have always been in great shape, but you have realy taken it to the next level. god bless ya.

  • Kat

    I can never tell in your videos when you do a pushup, how far apart are your hands? More than shoulder width? The only reason I ask is when I do push ups with hands shoulder width and go as far down as you do, my elbows scream in protest! Great workout once again!

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

      I put my hands more then shoulder width apart.

  • Tina

    OMG Zuzie,

    this one looks insane!!! I dont know how I will survuive through this routine. A little afraid, but cant wait to try it, probably tomorrow, cause today is kind of my rest day…

    Enjoy you both,


    P.S.: Cali is just too cute and sweet. Love her!!!

  • Ruth

    This was awesome! The lunges and reverse push ups were deffinately the hardest for me!… Loved it, loved it, loved it! difficulty: 4.75



  • Cassandra

    The lunges look evil. Thank you for showing us that even you make those faces of sheer torture during your own workouts. Its reasuring. We are in the dead of winter here in Wisconsin and EVERY DAY feels like a lazy day; no sun, bad roads, freezing temps…Even the dog looks depressed. We have a jack russel terrier. I feel the best after a workout. I do them at work, a daycare, during naptime. The no equipment necessary makes it hard to find excuses to not work out. So long story short, I have your workout wrote down and Im ready for my day. Thanks Zue and Fred

  • arianna

    hi. i was wondering what i could do instead of the pullups i dont have a pull up bar of any kind.

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

    Oh man, I just did this one and it KICKED my butt!

    this is how I went:

    Squats: 19,19,18,18.5,18,18.5
    Sumo push ups (Killers): 13, 13.5, 12, 13, 12, 11 (last one was seriously suicidal)
    Jump Lunges: 18,19,20,19,23,23 (these should be forbidden I swear! :-) )
    Reversed body rows: 12,13,10,10,10,10 (these were simply BRUTAL!) and I got to try out my TRX

    Thanks guys! I really liked this one

  • Sam

    Your excersises are amazing , ive started doing the ab workouts at the gym after my fartleck running routines and it works very well, how do i subscribe to get the daily workouts so i dont miss any , Thanks great website im hooked

  • jeff

    Zuzana your all the inspiration i need for a lifetime….you make me work so much harder and go the extra mile in my training. Watching you has made me so healthy and get a crazy 6pack…thanks for the hundreds of new ab crunches ive picked up from your site!! me and my cousins favorites are the 300,500,550 and 600 rep workouts……it would have been sweet for you to train us but you said you dont do that. When we plan our trip to europe at the end of the year, do you think that we could possibly meet you and freddy. It would mean so much to us!! thank you!!! love your biggest fans from Boston! GAGA OOH LA LAAAA…:)

  • Mary

    Hey, very hard.
    If got one question.
    What is with your iron? I ve got a iron deficit, cause i make 3 Weeks Sport without break…now i try to make 5 days a week sport. Eat more meat and some iron-stuff, you know.

  • http://bodyblog.tv Lish Weese

    My workout is going to come in about an hour..I’m excited to try a new one! HOpe you guys have a wonderful wkend and Cali is soooooo very sweet on you Zuzana! :) I she eating a healthy diet too?! Such a cutie pie…
    I was wondering…do you have a recommended cereal (like bran flakes) or something other than oatmeal that you like to keep around? I know many of them are laden with extra sugar and unrecognizeable ingredients…I hear Wheetabix is good but we don’t have that around here…? Thanks for all you provide for us on this site, you guys cheer me up!

  • Ad.

    hi Zuzana ,

    you did great and this let fat says I run away ,
    I have some questions ,I’m a man and have a little idea about fitness and I like to start exercise ,

    which exercise I start with and end every week ?
    how can I know that I’m shaping my body correctly or not ?
    if I like to focuse on one place on the body were can I find which exercises I can do ?
    are some exercises different between men and women?

    you are so great

    kuwaity fan

  • http://facebook.com Todd

    What do u do when you are just not into it and feeling uninspired? Working hard and don’t seem to be getting anywere?

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

      Hey Todd,

      I haven’t felt like that in a long time now, but when I did I would sometimes take a few days off, reassess my goals and reevaluate my training programme and diet.

      This worked for me

    • http://deleted Kyra


      I totally agree with Carla.

      I recently took 4 days off to rest my shoulder. My first day back was Tuesday and it was explosive; not only did I rock out my workout for that day (the first interval training) but I had the strength to hit up another workout on Wednesday.

      Before this break I would always take a rest day in between each of Zuzana’s workouts but I think this four day workout vacation fully rested my muscles and joints.

      I also found that while I was not working out I missed the community.

      All in all it was a good rest for my mind and body.

      Take some time off; meditate on why you work out, and come back faster, stronger, and thrister… just don’t stay away too long ; )

  • http://deleted Imro

    Wow Zuzana,this is a great one:D…..I’m a fan too,but Zuzana how many fan’s do you have?On what age do you begun with training?

    Greets Imro

    a dutch fan

  • http://www.nowloss.com/ Adrian Bryant


    I’ve been telling women forever that intervals or any high intensity training is the way to go if you want to look good (naked)

    On my website I do advise you start with easy cardio if you are out of shape but believe me (and if you dont) – Look at Zuzana for proof that intervals or high intensity training is the way to go if you want to look good FAST


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

    This looks great. Can we switch the order of the exercises? I only ask because you seemed to struggle with the jumping lunges. Not sure if putting them first in order would help to get more reps in.

    Love that song from Lady Gaga. What about having an updated blog tab for workout music you listen to all in one place?

  • Adriana

    Hi Zuzana! I just wanted to say that I absolutely love all of your workouts. I only started about a week ago but I already feel like I’m healthier. You have an amazing body and that’s only motivating me to keep going.

    I was wondering if you would be able to post some upper body workouts? I know a lot of women have trouble getting defined arms and I’m amazed at how sculpted yours are!

    Thank you so much for all your videos and workouts!

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

      Hey Adriana,
      Try this workout, the push ups and reversed rows are both killer (should I say murder? hahaha) upper body workouts :) I swear I can still feel my chest, arms and back from the above workout.

  • Li

    Hey Zuzana
    This workout looks hard, i will try it,when my shoulder is okay again.
    I will soon be coming to Malta on holiday, what is there to see everything and make it in Malta?
    Do you know where you can rent bikes?


  • Rosario

    Great workout, very intense, all my body felt it.
    P.S. That´s the cutest dog.

  • http://n/a Tanya

    Nice workout though I have to think of some alternative to gymnastic rings.
    My 6-year old son says “Thank you” for posting Lady Gaga’s video for Bad Romance – he’s crazy about it! lol

  • Denisa

    I am following your workout programs and must say, 2 weeks into the 6 weeks summer body, I feel fantastic!
    Congratulations on the site! The exercices are innovative and so diverse there’s not time to get bored.

    Will let you know how I did in a month!

  • Blaise

    You should make some DVDs; I would buy them. Great high intensity workouts.

  • Yvonne

    Great workout, can’t wait to try it later today. Thanks for all the motivation!!

  • Beth

    I was sitting down, having my coffee and loving on my Chihuahua Rosa (perhaps feeling a little unmotivated and discouraged). To see you do the same thing, and still kick butt is awesome encouragement and motivation.

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

      Ah what a cute name! Rosa :) )

  • Nikol

    Ahoj Zuzi,
    už mi došel gymbos, který jsem si objednala přes net. Náhodou jen tak zobecněně návod jak se používá nenapíšeš? :) Včera jsem pomačkala co se dalo :) Jinak ti velmi děkuji, jsi moje inspirace, nohy se mi začínají zpevňovat a na bříšku vidím pěkné rýsování. Mám z toho radost! Nikol

  • Maria

    I started to work out with your videos after I saw one of them and got a lot of motivation to start work out too, I hope you will answer me this time, I didnt get my answer before, I asked how long you worked out before you started to see results and not just feel them?

    • Frederick

      Hi Maria,
      It’s really hard to answer this with any degree of accuracy because we are all so different. If you are a beginner tho you should start to see some changes pretty fast – just make sure that you keep at it consistently and that you are watching your diet.

  • SM


    Looks like a tough one! Can’t wait to try it after my run.

    I also wanted to thank you for the diet tips. I’ve been following your small meals plan and your exercises along with running and I’ve noticed a huge difference in one week! Thanks for all your hard work!


  • Lisa

    To see you swetting so much I was thinking of when I will try this work out…I am going to Die!!! :-D

    Great! I am just waiting for my Gymboss to arrive!


  • Jenn

    Your work outs are great thank you so much. You are an inspiration for sure. Thank you again!!

  • Rebecca

    I don’t have a way of doing reversed pushups like you show in your video. Is there an alternative exercise to this? I’m trying to think of an exercise that would be the same concept.

    • Rebecca

      I think I answered my question. I have a weight machhine. The bar(very heavy) that I’d normally use to do lying chest press, I could pull up on instead. I’d just have to lift my body from the bench and not floor. If this doesn’t sound right, then someone pls let me know.

      • Rebecca

        This would be done instead because I don’t have a sturdy broom either…=P

        • Gerri

          WOW my arm/chest hurt!! Just finished I don’t have a gymboss yet, it’s on it’s way, so I tried to what I believe the time allowed, 100 each, could not make it with the sumo pushups or the reverse pushup, for the reverse I put a kitchen chair over my lower half and pulled up?? Probably not exact, but I am feeling it all the same.
          I again want to say thankyou, this is an awsome sight!! and i have made up a few of my own on days you have other things posted.
          Made your chicken recipe, used brown rice instead of the bread, ymmm

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

          Hi Rebecca,

          You could also use a table’s edge as long as pulling on it didn’t upset anything.


          • bohdana

            Thanks Chris, perfect idea -table. ( Answered my question)

      • http://deleted Kyra

        Sounds perfect to me : D

        I have a cage/bar set and that is what I’m planning on doing tomorrow when I let this workout kick my butt.

        This one looks brutal- it’s been a long time since I’ve seen Zuzana strugle. In some strange way that makes me super excited!

        Thank you for the wonderful site Zuzana!

    • Charlie

      You know, I already did an old workout for today, but I wanted to look at what tomorrow will bring and this was my idea for the reverse pushups: I’m going to lie under the kitchen table and grab the edge and pull myself up that way. I think it’ll work. And hey – everyone has a table, right?

  • Mark in Singapore

    Zuzana, I stumbled across your website whilst researching workout routines for my new fitness business here in Singapore. All I can say girl is – respect! You lead by example by showing that it takes pure hard work and grit to get a fantastic body. Well done on an excellent site and some excellent tough as they get routines.

  • KC

    I love your workouts. You do an excellent job showing proper form and work ethic.

    I was wondering if you would give an equivalent to your ring workouts when you post workouts that have those exercises. I’ve tried finding a place to install those but to no avail.

    Thanks again for all your time and effort.

  • Lorrie

    I know why Zuze likes the second vid. It has that communist era pink tank that is in Prague. The artist who painted it pink told the story about how they kept painting it pink, then not pink then back to pink = )

  • D.A.

    Great stuff. I’m actually excited for this work out. Great work… Great accent

  • Parii

    I must try this, and I love your dedication.

  • jessi

    you great , but u lost weight !

  • Angelique

    Great workout!
    I’m a new fan. Found you online 2 weeks ago. Really enjoying the workouts & the meals.
    Also, I think the pants you had on in this workout ROCK!
    Thank you for all the ways you motivate me. : )

  • Xue

    this is awesome
    i felt it too

    keep it up!

  • Runya

    looks hard. I will try. Thank you.

  • Julie

    Good work !

    It’s very hard, We feel it.
    I try it Today !

    A french fan.