BodyRock.TV

I like to work out in the morning! Getting stronger, and of course looking good are my motivations! When I work out in the morning I feel like I got off on a good start to my day.

xo
Kris

Today, I’m going for my own hot pink gymboss to the post office!! :-) Zuzka, how could I manage the “night eating”? I wanna lose weight, but this stops my progress :( (I have talked about it in a comment in previous video, it was not published, yet.) Anyway.. going to your new vid!!! :o) Thanks.

hey z, nice workout. i just wanted to tell ya i use to make all kinds of exscuses to not work out. i’ll say i will start on monday, and sometimes i dident know when the best time for me to work out. in the morning im to tired and have to be at work at 6am. then ill be off around 2 or 4 then ill be to tired to workout but ill do it any ways as soon as i get off. ill get home and change into something compfortable and workout before i even sit down, cause if i relax i may not even get off the couch, or ill say ill do it tomorrow. but now for about 2 months as soon as i get home ill check out your video of the day and that motivates me, and ill get it done and i feel great about myseif. i think you are awesome, you motivate me.the workouts are incredible.’plus your hot’ no disrespect fredrick,lol! p.s. you have cool shoes.

I was watching you muscle murder workout and was stunned when I saw the back round. Wow! They need a fitness professional to teach them the importance of exercise. Keep up the good work! If you ever plan on coming to New York and need work contact me. Go to my website and see what I do. I hire instructors and place them in gyms all over the city. Anyway, enjoy!

I make excuses like: I’m too tired, I don’t have time, I should do … instead. By the way, I had a question for you guys. What do you think about keeping a food journal? Do you think it would help me to eat right? Let me know! I love that you always keep your website up to date thanks a million!

Hi sweet,
i’m just like you in my workouts.I’m the proudest person on the earth when i do my workout first thing when i get up.This is how it happens: i wake up and while i’m still doing my coffee i begin to stretch , but i’m not doin’ it on purpose.It’s just happening on itslef, i mean, i wish to drink my coffee quietly and then to do my workout.But from my exeperience so far , i know that the only i thing i can think of it’s my workout , so usually i leave the coffee and begin to workout. This is how it’s happening all the time.So, even if i want i can hardly put my workout late of the day.I’m feeling like i haven’t accomplished anything at all and all i’m thinking is THE W….T :))
And i hate when something occurs and i’m not able to follow my usual schedule.I become nervous and irritated, till you know already what, hehehe.
It happens sometimes when i’m not able to do the exercises during the day , and i’m pushed to do them in the evening.But it’s awfull.Me , also i’m feeling tired and less energized and my muscules “behave” very strange, as if they r not mine, and i can’t control them very well..
So , in short, i’m lot more happier if i accomplish my workout after i get up, so then i’m filled with positive and bright thoughts…and my day can START!!!
PS. YOUR LATEST INTERVAL TRAINING ALMOST KILLED ME , BUT I FELT GREAT AFTER IT!!!WELL DONE AND MANY MANY KISSES:))

i completely agree with you. Recently i started to work out in the mornings, and I have noticed that I have much more energy during the day than when working out in the other times.

Hi Zuzana,

I too prefer to workout in the mornings. My energy is fresh from at least 9 hours of sleep and if I don’t get it in then, I make up for it in the afternoon, No Excuses!

Oh, & Don’t worry about your time on the Fierce workout because you use perfect form and sometimes with that you’ll lose time and rushing isn’t always better.

Remember, it’s quality, not quantity. And with you it shows because you have the most perfectly sculpted body because of your form.

Hi Katie,
Keeping an exercise journal really helps me keep track of my progress – I think the same principle could apply to your diet. If you try it let us know how it works :)

Cau Zuzanko,nevim jestli tam nekde mas to co jsem ti poslala dneska na web,ale tohle je moc fajn,akorat nevim kolik opakovani toho vseho je?papa jo a muzes napsat jestli to najdes,kdyztak to poslu jeste jednou….diky

Thanks! I think my shoes are cool too :)

I love my job. I work at a daycare with 3 and 4 year olds. Not only are children very rewarding to work with, but also as they nap I workout!! I actually find it easier to get my workout in on the days I do work versus the days I dont. I am in school for Dental Hygiene and realize that I will not have the luxury of “nap time” at every job so I make sure not to take that for granted now. Good job with your new personal best.

Girl, you kick ASS! CONGRATS on beating your old personal best!!!

Don’t feel embarrassed, ok! I’ve gone back to a few workouts and been a few seconds slower, or very close to my original time, it happens. Some days the energy isn’t quite as intense as others… we need to give ourselves a bit more of a break and cut ourselves some slack sometimes. You did the workout and that is what counts!!!

The morning is when I feel my most energetic. If I have any food in my stomach I get sick so I work out right when I get up, and it invigorates me for the whole day. I have a part time job and had to work mornings for several months. Because of that I was doing my workout around noon and I could really feel the difference… my workout dragged and I was sluggish. I’m back to working two evenings a week so my workouts are in the mornings again and I am soooo relieved!

One thing I do to motivate myself is I lay out my workout clothes the night before so when I wake up I just put them on without thinking about it. When it comes to working out I try to make it very automatic, I don’t even think about it – I just do it. I know how good I’ll feel about myself when I’m done. Recently, I’ve thought to myself that I could sleep in a little and do my workout when I get back home from taking my daughter to school, but I KNOW that just won’t happen, so the workout clothes get put out and my alarm gets set – no thinking twice about it.

I’ll re-do this workout tomorrow, too. Those side push ups are a killer!

You rock!

Ruth

Actually I’m addicted to working out, and I don’t need to motivate myself, I just feel that something is missing in my day when I skip my training… But, I don’t like do it on mornings, this is the time when I like sitting and browsing the internet with a cup of coffee :) I work out everyday at 1 or 2 pm, this is the best time for me, I’m back home after shopping and this sort of things and I can push really hard in my workout :)
I must do this workout again, last time I did it in 30 minutes, I wonder if I have made any progress :)
You were really fast today, congratulations!

Wow, awesome effort! I love your site and I think it’s fantastic that you are making this information free and available for everyone. You really deserve a world of praise for helping so many people fulfill their fitness goals and through that improving health and overall life.

Thank you.

omg i been working out for the past 2 weeks
in the morning; i feel more energized and i don’t have
to worry about working out later in the day.
when i use to exercise later in the day i use to get really
lazy that i just worked out without pushing myself.
my excuses not to work out was its dinner time, a movie, not having an idea for a workout, and too lazy to even think about working out.
ever since i heard you were working out in the mornings; i was like i should try it out and i did now i like it.
im going to try this workout on sunday tomorrow is my rest day.
have a nice day you two
marissa

Hi Zuzana!
I like to work out in the morning. I wake up at 4:10 a.m. and get to the gym at 4:30a.m. and workout till 5:30a.m. Then i take a quick shower and get to work for 6:00 a.m. I home from work around 5p.m. I take another shower then meditate for about a hour. Eat and check out stuff on computer then work on music. I go to bed at 10p.m. on the dot. I never work out on the weekends…maybe just a little too much info huh. lol

Hope you enjoy your weekend!

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I am terrible with motivation!! :( I constantly skip workouts and give myself lame excuses (I’m sore, I’m tired, I just ate)

I really, really really want to do more workouts because I know how beneficial they are! But I can’t seem to keep the movitivation.

I am proud of myself today though, I wanted to skip yesterdays workout because I had a migraine (it was really bad :( ) But I did 25 mins of a workout and that is really amazing for me. I am not usually very active.

I really would enjoy doing a workout before I start my day, but I wake up at 5am to go to work from 6a-2p, so I usually can’t get myself to wake up earlier to fit in a workout. I end up doing them between 3-6p in the evening.

that’s me too! I wake up take a glass of water, get dressed, find my pink Gymboss and get down to business :)

I am trying this out first thing tomorrow morning! Can’t wait to see whether I have improved.

My the way, I have a question to the ladies out there: do you ever feel weaker about a week before you get your period? i find that i get tired easier and build lactic acid much, much faster during that week. the weird thing is a week later i get much stronger.

This video is really hard `it`s a mix of several of your videos, that` s not always easy to do because it requires some training and some level, seeing you run them, it sounds so easy, oh my god it seems easy but you are really beautiful, I `d dream to have your abdominals and your legs are perfect and c` is thanks to you if I `m leads so hard because you` m inspired, thank you for all your videos and advice thank you, you are beautiful and I wait with `hate your videos. congratulations for your performance

woooow !!! 24 !! ;) you must be flying right now =)

love the workout, gonna start in 5 minutes :$ wish me luck

water !! this is what is do !! just drink instead of eating ;)

try it and tell me if it worked with you,
another thing, when you see the food smell it deeply and stop for a moment, think yummy but dose it worth stopping me from reaching my goal !!!!!!!!!!!!

wish you luck ;)

oops typo mistake !!

” this is what I do ”

Aloha,

The best time I find to work out is in the morning, really early when not to many people are up. I am at my strongest it seems during this time and I just push myself. My motivation is just sheer will power and the need to keep improving my body and fitness.

I am a huge fan of you Zuzana. Great job on improving your time on this workout. That’s awesome. Big Mahalo, (thank you) for all your advice, tips, and hard work you do for us all.

Aloha nui loa

you know whats funny =((( that i actually don’t have any excuses for the workout.. BUT I do have a lot off excuses for cookies or cakes and etc. =(((

Just got home from work and my gymboss is here, going to try it out with this workout!!
Thanks again you two!!
What an amazing wonderful loving couple you are to share yourselves with us and keep us motivated!!
Great weekend to you both!!!
Love from Wyoming

I use two excuses. During winter, sometimes I just dont want to change into my workout clothes. Thats probably ridiculous but it has been a brutal cold winter. My most common excuse though is my school and work schedule. I work all the time and I dont like going to work with sweaty hair and I have long hair so it takes a long time to wash and dry, especially at the gym, its inconvenient. Haha but I usually get into the gym everyday

sick! Girl, I watched it and I’m gonna hit that tomorrow morning! Geez, you got me motivated! Keep it up! You rock girl!

Wow Zuzana that is a workout I am going topurchase one of those timers & keep testing to my very best, wow I am glad that I found your website by accident, I do share your workouts with my clients & they are feeling that they are great!!! Thank you!!!

I prefer to workout when I’m most apt to be super snacky…the 3-6pm range. However, as a small business owner I grab the opportunity to workout whenever I can really. I try to give myself at least an hour after eating though, since my workouts are so intense.
My only excuse for not working out is the cold…I’m a huge cold-weenie. I love to workout at all times of the day and rarely make the “I’m too tired.” excuse. But the cold weather is a total brick wall for me. Even though I know full well that once I start I will be sweating up a storm and totally into the workout. Oh, and on a rare occasion when my lower back or knees are particularly achy (in a “I better be careful” way, because I know the difference now) I take it easy.
I shoot for 4 solid workout days in a row before I even remotely consider a day off…
Kitty

I just finished this workout with a time of 23:37 beating my last time of 28:29!

Hi Zuzana,

I would prefer to workout in the mornings, however I kind of have a problem with “sleeping in” ;)

Congrats on beating your personal best! I was wondering a couple of things… I am new to your website and love all of your videos, you are such an inspiration! I was thinking of starting a workout journal where I can split my different workouts up so I am not completely sore the next day. Do you have any suggestions? I do a lot of cycling for cardio as well as jogging.. Also, I was wondering if you could let me know where you get your sports bras, they are so cute! :)

Thanks!
Tiffany Lynn

I have tried many time to work out in the morning but for some reason i feel really sick and light headed like i want to throw up kind of feeling……i need food in my stomach… so i cant not..no matter how hard i try to do it in the morning…it’s just not possilbe..and not happening… any suggestion for me to move my workout to morning? i have done the P90x…i know it work…but it gets boring after a while…… and i have to say…you are my motivation…and i am so glad i found you…thank you!

hi zuzana and frederick :D

well i think that what really motivates me to do my workout is how much happier i feel afterward and how i accomplished something :) i really still have to work on my eating habits though before i see any results :(
but anyways i think u are really the motivater for me because awhile back i posted how i wasn’t motivated to do the workouts and that i was lazy, but then u said how u are “addicted” to working out and i look up to u so much that tht really helped me. i just really want to stop craving food all the time and get back into shape like i was before, because i think that i gained a lot of body fat :( so it would really be cool if u commented me on how i can let go of the cravings and constant eating :) i would really love that!!!
and idk i’ve always been working out in the evenings because its the only time i have during the day,but i really do like working out in the morning so i think that this week i’m going to start doing that instead and see how it works out for me.. but when u said that u had a cup of coffee before the workout, did u eat anything too? because i thought it was really important to eat before the workouts..
but anyways thanks for being a great motivater to everyone on this blog because i know that everyone wants the incredible six pack and lean abs of your. but please answer my question, because i really want to be slim before school ends and summer in shorts and tanks are here!!

d <3

Hi Zuzana, I think this workout is awesome I am going to try it tomorrow morning. I usually walk or jog in the mornings and then I do my workout late night. I am more tired in the mornings and then working out gives me a good night sleep after. lol. I actually recently switched to working out after my walk in the mornings and then another light cardio before bed and it is working out nice. I love your videos they really inspire me because I like all the different exercises that you present and how you give a time challenge and things like that. I love to workout because it makes me feel good and energized and I know when I want to I can do anything. :)

Hey Z & F

I do 90% of my workouts in the morning before work, and after a cup of coffee. I feel really energetic then, awake, and want to push myself even more. I have a more productive day at work and have my evenings free to relax, go out, clean or do whatever I please. I feel so refreshed and cleansed if I workout in the morning, especially right after the rough workout is done ;) and I’m drenched in sweat. Every once in awhile I will sleep later or if I don’t feel too well in the morning I will do my workout after work. It is very hard to do and I have to be very aware of what I eat throughout the day and the portion size. I know if I feel full or tired from food during the day I will not do my workout when I get home, so I am more conscious of myself on those days. I will never slack or cut my workout short and make an excuse for myself. Exercise is one of the best things I do for myself and notice I am always happy when I am consistently doing it 4 or 5 days a week. I know if I don’t take care of myself no one else will do it for me. That is my motivation.

Hey guys. Love your site, Ive learned so much in ashort time.
Asking why I don’t get your video feeds(u-tube)anymore.
I can read the whole site but no longer get video.
Don’t ever stop what you two are doing, wish you the best

The night is bad for me because I dont put forth much effort as I say in my mind “tommorow I will start early and then push..”

Your words of encouragement is why I tune in to bodyrock.tv and you have motivate me to remember that this is right and keep fighting.

Physically dressing well and gromming is immportant I have come to know..when you things like this you send a message unspoken back in your brain that..”you matter”.

Zuzana I want to tell you that your back is very beautiful and your posture, always remember that. I dont know if its something you have thought about. Do you feel that any certain excerisize helps you to maintain this or just over all work out? It does not come easy for me I have to always keep thinking of it when I sit or walk. Have a wonderful day and thankyou..

Congratulations on beating your old personal best!
I got my Gymboss today and I can’t wait to use it.

Unfortunatley, I cannot workout in the mornings because I have to be at work by 8am and I refuse to get up at the butt crack of dawn to excercise.
I get off from work at 5pm and I do my workouts around 9pm at the gym because they have everything I need there and also a classroom where I can do your workouts. I go really late because it gets so crowded at the gym around 5pm-8pm.
I wish I could excercise in the mornings because that’s when I have the most energy but I just can’t.

I usually don’t make too many excuses to not excercise since I love it so much. If I don’t excercise, (just like what Lila said in her reply) I feel like im missing something in my day.
But my usual excuses are “I can afford to not excercise for a few days” or “Im just too tired”.

I feel weak in the morning… i like to workout later…..But YES I WANT AN AUTOGRAPH!!! if i give you my address will you send me two??? I train so much harder at the gym when I see the results you have gotten from working very hard! thank you

Oh by the way, I wanted to mention to you that when I do Side Planks, I make them harder by putting my elbow on the ground and I also just keep one foot touching the floor while the other foot is sitting on top of it (not touching the ground).
Then I will lift my body off the floor when I do my reps then at the end I will hold my body in the side plank position for 10-15 seconds after that. That will complete 1 set for me.
I usually will do however many sets you do in your video that way.

Can you tell I like doing side planks? hehehe :)
It helps me whittile my waist in.

Hi Zuzu,
I am the QUEEN of excuses and I know this so things have to change. I am too tired, I have to clean house, I have too much laundry today, I should take my dogs for a long walk instead, I didn’t sleep well last night so I should have a nap, I am too sore, I don’t wan’t my muscles to get too big, I drank too much coffee and am feeling a bit sick, oh my it never ends. This year though, I have been pretty good. I understand that I am always trying to get out of it but I am focusing on how I feel after. When I finish the workout and then shower I feel like a million bucks! Nothing feels better, I have to remember that! You are a big motivation for me, I couldn’t do it before at home without a gym but now with your help, I am doing it! Whoo hoo, can’t wait to try this workout in the morning, and I won’t drink too much coffee! hehe
Thanks girl!
Loved your warmup!

I would love to have the time to workout in the morning, but I don’t. I usually workout at evening and at times right before bed (where I shower then sleep, ofcourse). I do remember, however, how great I used to feel when I did workout before breakfast. Other than having more energy, I used to be in a good mood all day.

HI i am from HK. i appreciate all your effortin doing such incredible workouts!!!!i have a question to ask you.is that my butt is huge , and let all my frds laughing at me, i always feel embarrasing;( and i always want to have some ways to get fit.I had tried some of your workouts an i think they are good for me to build my muscle!!!Can ask you for some workouts that can focus on “reducing”the fat big butt!hope you can reply me.And keep on keeping fit fit body!!!!!!!!!!!!!!!!

That blue sky is absolutely BEAUTIFUL in the background…glad to see you outside again, it’s beautiful…and that dreaded bakery smell wafting up AGAIN!

Hey, I have done those side sit ups with NO arms, give it a try. Just fold your arms in front of your chest and lift…yet another ball bustin move…hehehe…another great workout. Thanks you two!

Wow! if only i had that much determination! haha I’m always too lazy to do it in the morning because I have school and I have basketball practice in the morning so I always think its good enough excersise… I prefer in the evenings too because Im a night owl but i hope some of your determination can rub off on me soon! :D

thankyou!

I can workout a lot longer and harder in the morning rather than at night. In the morning I seem to have a lot more drive. At night I thinking about going to bed and what I have to do the next day.

Hi Zuzana,

Thank you so much for sharing your workouts with everybody. I’ve been a silent fan and have been doing your workouts since I discovered your site in December 2009. You’ve truly changed the way I exercise. I look forward to working out every single day. I used to workout with fitness videos, but I would get sick of doing the same workout everyday very fast. I would work out with the dvds for about a month, get sick of them, and end up not working out for a few months. Your workouts have truly solved my problem because I get to do a different workout each day. Thank you!!!

Best,
Elaine

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Hi Zuzana,
i need your help. i am so confuse about all this workouts that which one i have to do..
i am trying to work on my flat butt and my six pack and it’s been 2 weeks that i am only doing the 3 workouts for butt and 3 workouts for six pack which you have given me.
but should i continue to stick only to these workouts or i have to do everday different workout from your daily workouts and if so will i still get a result for my butt and six pack or not.
please please respond to me cause i am trying hard as much as i can to have a nice body at least till summer.
thank you thank you.
Chrisitne.

First of all: are you eating enough during the day? In particular enough fiber and protein?

Once you’re eating well during the day: when you eat at night, is it alone or with people? Out or in? You need to imagine some alternatives for each one. If you eat alone because you’re lonely, call a friend, or watch a movie, or read a book. If you eat because you’re out with friends, suggest dancing or bowling or theatre rather than a restaurant. Each time you exercise your willpower, it gets stronger. And if you can imagine an alternative, you can make it happen. Good luck.

i always like to get my workout done as early as possible in the day i can. cos once i’ve done it, i can relax and enjoy my other activities without any nagging guilt.. and plus it makes me feel great to have gotten it out of the way. on a weekend or day off, i’ll do my workout.. about an hour or an hour and a half after i have had breakfast, mainly just cos i dont feel right exercising straight after eating. on a day i have work, i do my workout as soon as i’ve gotten home from work. just like you.. although im super regular with exercise.. i never feel like starting it. but once i have started it the workout.. you cant stop me haha.
usually.. its pretty hard to get started. i procrastinate so much. but when i really feel its time to get started, i’ll go to youtube and watch some video clips that pump me up. theres one very short nike commercial by kobe bryant which is called ‘kobe on training’ i think.. and i pretty much always watch that. cos its quick and it gets me going. he says ‘you cant chop a big tree with one big chop. it takes many small chops.’ he says you do it every day.. and in two or three years, it’ll get you closer to achieving your goal. also i can watch other sports people talking or doing training to get me pumped up. or play some youtube video music clips that i often play when exercising. cos they are the songs i usually play.. hearing them makes me think of exercising hehe.
and i have this piece of paper that i have where i mark the sets ive done of exercises. so when its really time to start.. i take out that piece of paper.. and then im very close to starting. and then.. i just gotta get to it! haha… starting is hard like i said. but once im doing it. its easy (relatively haha!)

i started a food diary since new year’s day, because i was always on diet (or so i thought) and never losing weight. after starting it, i could detect my mistakes, wich were too many snacks and (believe it or not) too much fruit! i lost 2kg in the first week, and i continue to lose some weight (i’m now 50kg and 155cm, wich is ok for my body structure).
This is my experience, which is absolutely positive. I think you should try :)

Good morning Zuzana,
for me, i love working out in the morning, i fell alive after my workout and than i can do the rest of my things.
and i normally take my girl to kindergarten and i come home have my coffee, eat something small and do the workout. i know i have a very short time because my baby need to wake up and my 3 years old wants to be with me and in the evening i am so tired after cleaning and making food and taking care of everyone. and like you said i can see the different in my time results. i get better time when i work in the morning. fresh.

have a wonderful day

for me, the morning workout starts my day off right….otherwise i feel lost lazy and fat all day long!haha…maybe a piece of fruit and my coffee and that’s all i need.there’s no WAY i can eat 5 or 6 meals all day and do my workout in the evening.when i do HAVE TO do it in the evening i am very careful to not fill myself with food all day, but still mornings are my choice if i want to have a good day both mentally and physically!

thank you for your workout.

have a nice day

Hey Z + F!
I motivate myself by doing my workouts with a friend. We do one workout per day always at the same time. I try to look at my workout as qulity time for myself so im looking forward to it. I also think working out in the evenings is a great way to release stress and to relax afterwards.
Thanks for all the good ideas you gave us!!!
Bye!
M

Hi
(Thanks for replying to another post – I forgot my manners to say thanks!)
I just wondered where your screenshots are that you usually put under the video and text? Have you stopped doing that now? – Or – is it as it is a repeat workout?
The reason I ask is that it helps me to remember the exercises when I come to ‘attempt’ them! If it is a repeat, is it possible to add the link to that old workpout? (Sorry to sound demanding but I have not had much luck with the ‘search’ button in the past :o )
I love the workouts you & Frederick put on here and am glad I found this site – Zuzana you are an inspiration to us girls!
Thanks

WOW you almost did it in Frederick’s time from last time! BTW it really shows that you are getting stronger and faster, you also look in better shape, even from just 3 months ago. You inspire me and make me believe I can get stronger and look better if I work harder.

I wish I could work out in the morning but i’m the worst sleeper and when I wake up I feel like I was hit by a truck so I dont have the energy or strength. I usualy workout in the afternoon/evening, sometimes when the day is busy even at night (21:00-22:00), but these workouts are not very good as i’m tired.
I dont really look for excuses, but, I will give up a workout if:
-i’m way too tired to do my best
-i’m feeling unwell
-If muscles are too sore from the last workout (what do you think about that?)
-If it’s “this time of the month”!!
-If important things come up during the day and I postpone the workout until it’s too late (usually work-related or friends/family needs)

What do you think about working out during “this time of the month”? I feel realy weak and heavy and tired and usualy dont workout (for about 2-3 days).

Thanks for the workouts and sorry for the long comment!

Rea

OOPS..!!!!!!!!!

I just woke up – maybe I should OPEN my eyes.. just saw the link!

:o (ta again!…) a half-asleep fan!

Haha Zuzie!

This is the workout where you mentioned me at the end! Yeaaah! :D

Well girl, 24 minutes was my time when I was first doing it (sorry, I dont want to make you angry, really :O), lets see how I will be doing today! I am gonna to try it now and post my time afterwards! Really looking to beat my old best and your new best (which is both 24 minutes :))! For every spared minute I will be so happy! Haha. Keep your fists for me! (thats the expression in our country for fingers crossed :))

“see ya” later!

Tina

P.S.: my only and best motivation is YOU. And your videos. I am watcing them all the time. And when I am really not into working out, I just watch you and your workouts and feel lots of power right away! Damn…what about you watching yourself? It must motivate you! Come on girl, being a litlle bit of narcissus wont hurt! Haha. Really!

I would really like to do the workouts in the morning but I can’t do that because I have school very early. But then I start thinking about the exercises I want to do when I’m at school and write everything down. So there is no excuse!
So, I go to the gym three to four times a week and work out there for 1-2hours, sometimes I do one of your short intense workouts before or after the gym course like power dumbell or aerobic-kickboxing or spinning. I’m a sport-freak ;-)!!
On Tuesday and Thursday I normally don’t go the gym and then I do one of your short intense workouts at home. On Saturday I take a day off and on Sunday I practice kickboxing techniques.
The last two weeks I managed to work out every day for at least 20min but Saturday. I really enjoy the feeling of happiness you get after each workout.
My motivation to do all the hard work is health (I am 18 years old and I want to stay healthy as long as possible), good shape, flexibility and a nice body (boys adore =)). I like the progress I’ve made in the last two years when I started to go to the gym and to see how your body has changed over the time.
Your workouts are great and you can achieve a lot with them within a short period of time!!! Keep on.

I don’t normaly do endurance workouts like these so I wasn’t surprised when I was much slower than you Zuzana, I got 37 minuites and 9 seconds.

I usually do two workouts in a day – one hour in the morning of “barrel” training (a barrel is a fake horse that we vaulters practice our moves on before putting them on a real live horse – its a comparable workout to pole fitness) then in the evening I do strength training (something like your full body core workout you had a while ago only I only do ten reps of each exercise as soon as I can do more tha ten I add more weight or make the position harder) after words I do about an hour of PNF stretching.

today for the first time I added an endurance workout on my lunch break on top of everything else. :)

thank you for the inspiration and the ideas, It’s much easier to do a workout when you have a plan going into it. :)

Hi Zuzana

Just did 550 rep workout took me 31.46 min’s! I used to have many excuses (REASONS) ha ha! not to workout, even when i was at gym doing the workout i used to try and convince myself that i could be finishing the housework! Or tackling some painting jobs etc! I think that whoever visits this site has NO MORE EXCUSES ANYMORE!!! I am absolutley addicted to your workouts and i cant wait for the next one to be posted! I am always looking for what you are going to throw our way. I also love that you are going back to the older workouts and trying to beat your time etc… I realised the other day after beating one of the older workouts that i did how much pleasure it gave me to know that i have got stronger and faster! I HAVE NO MORE EXCUSES!!! So thank you for inspiring me, I really want to achieve a toned and healthy body like yours…
x

Hi zuzana, Hi Frederick,
sorry for nudging… it’s because you didn’t answer yesterday – I don’t know why you don’t answer. so I’ll ask it again. how do you practice when you’re suffering from an injury? do you stop practice altogether?

I can totally relate to the morning workout energy and performance. I find it carries over to all areas of my life. I am a morning person and always have been. I have tried at times to stray from that and always find out I should stick to what my natural instincts are and what my body tells me. Great job on the time improvement, I will see if i can come close to you. :} Thanks again for the inspiration and great workouts. Shaune

I tried several times to do my workout at the morning, but until 2-3 pm I am still so sleepy, the maximum energy level I reach around 6 pm. I don’t know if it is a habit or my individual rhythm.
And I’d like to say a really big thanks. When my usual laziness attacks me, I just watch your workouts, and when I see your determination keeps me motivated too.:)

Here I am! :)
Today my time was = 20:12.15 :D

I think its pretty good! I am happy with the result.

Best,

Tina

* Hold your fists * would be better :).

Funny you mention it. Usually I can overcome my minds tricky thoughts and decide what actions I will take to be a better me but….once PMS quicks in, I totally loose trach most of the time, I feel so demotivated and all I think of is food, food, food…on top of that, the bad kind! I workout and eat well almost all the time but then come those few days where I always seem to loose track and always have a hard time to get back on the right foot. It’s very annoying because I feel like this one week a month changes everything, especially my end results and good attitude. Anybody has some advice???

I love to do the workouts in the morning, just drinking water before, and after the workouts I take my shower and eat a tasty breakfast. It gives me a lot of energy for the day and I haven´t to think about my workouts during the days. So I can concentrate me on other things (studies, boyfriend ;).

I always vary my workouts: today zuzana, tomorrow Billy Blanks, then Zuzana, then David Kirsch, and so on.

When I feel tired or when my muscles dont feel good, I make just 20-25 min. Pilates or Zuzanas Stretching Routine. In the area “daily workout” she has a Pilates/Yoga-workout, that´s nice.

sorry, I meant the “Workout archive”. The Workout calls “Stretch and tone your body”.

My body looks good now after following you guys and you advice. I also mix various exercises you post and I see a change in my body after 3 weeks today. I am so happy.My colleagues also notice the change in body without my telling them about the fact that I am exercising everyday. The only thing is that my scale says I have put on weight by 3kilos:-( When will the scale go my way? ps: I have also changed my diet (not to restrict myself but to eat in moderation – no alcohol). PLS advise.

hi,, I love your website, I am a fitness instructor in the UK and love looking on your website for idea’s, but I was wondering if there any chance you can do a workout with a Fitball (Swiss Ball), I teach 2 classes per week and I’m always trying it keep the class fresh with new ideas! Thanks in advance, Keep up the great website!! By the way your abs are mint xx

cool… ;)

Hi,
I,ve just found your website. You are absolutely inspirational. You look incredible. I do excercise whenever i feel like it but not too often. still always dreaming for the perfect body. You got it girl. Good job. You will do great things in life. I will be here to see you all the time and of course will start to get my perfect body. I,m so happy to know that there are your kind of people on this world.

Thanks.

Hey Zuzana, thanks for this greag work out! I can do this even in my appartment without the neighbours getting angry, because all excersises can be done without making a lot of noise. That is great!

Especially, because I always work out between 06.45 until 08.00 on the morning during the week. In the weekend, a bit later.’

I do not have any problem with starting so early, because a am a work out junkie! And because I am working from 09.00 until 20.00 or later every weekday and also sometimes during the weekend – because I am working in sportsmarketing – early in the morning is the only time, I have for myself.

It keeps me energetic and vital throughout the day.

I have been doing so for many years now, but since I discovered your website through You Tube I really got yet another extra motivation boost.

In my circle of friends and family, there are a few people who are seriously ill, and besides sad this makes me feel blessed with a healthy body which deserves to be treated in the best possible way.

This is why I am living as healthy as possible. You are giving me extra tips about excersises and food (I already bought Salba Seeds, eat smaller portions, watch all the additives in the prefab foods etc) and I am very thankfull to you.

One question I would like to ask you though:

How do you handle stress? I have a lot of stress from work and from the illnesses of people who are dear to me. It is hard for me to controll my stress, even when living as healthy as possible.

So, again, could you let me know how you controll the stress in your life?

Thanks for your answer,

Warm regards,
Daphne from Holland

I love your workouts! A friend of mine turned me on to this website and I’ve been doing it a few times a week, along with other workouts, and I love them – they are so addicting!

I usually work out in the mornings – after first having my coffee with a piece of fruit, then waiting a good hour or more before doing a work out. I agree that working out in the morning is the best time, and I feel a difference all throughout the day.

Thanks for the work outs on abs/love handles – this is definitely my problem area and I love the ones that you posted. Thank you!

Hi!
I’ve been wathcing your workout videos for some time now, and almost feel ready to acutally start working out again my self! ;) You’re doing a great job!

But I have one question: As someone who is in really bad shape I am obviously not going to manage all these reps in such a short amount of time, nor am I fit enough to do some of the exercises, like push ups. What should I do? Do you have any easier workout videos, or should I just follow your daily workouts and moderate the intensity and cut down on the reps? Is it recommended to work out every day of the week, even in the beginning?

Best regards, Lisa

Hej Z, just need to say; You are a machine!! Just found your site and love your workouts. You look toatally fantastic so i’m aiming at having your body this summer, plenty of time to get there ;o).
Thanks for the inspiration!

BR from Denmark

Congrats on getting faster and stronger Z!
My work day starts at 430am! So, I have to save my workouts for later in the day. Sometimes its hard and I just want to nap, but I always feel better after I workout. You’ve said it before-you don’t have to spend an hour on a cardio machine or whatever.. to get a great workout. The short interval workouts are perfect!

I love watching your workout and used to use a lot of your exercises in my own routine. I have a big excuse now, which is that I’m about 5mos. pregnant! : p I really miss doing your exercises, but I’m afraid the baby wouldn’t like it so much. lol. I plan to start up again though as soon as my little one is born. Keep up the good work we all love watchin ya!

hi, i love youre videos! I would be really gratefull if you could write wich part or muscel group each exercise are training.

I love working out in the mornings. I eat breakfast after i workout BUT sometimes i don’t have time to workout in the morning so i do it in the evening. Should i eat dinner after or before I workout?

Ahoj Zuzana, dlho som hladala sposob cvicenia, ktory by mi vyhovoval, vedela som, ze chcem hlavne nabrat silu a kondiciu. Bola som uz zufala, az som zazrakom nasla tvoju stranku. S takymto druhom fitnes som sa este nestretla a je to presne to, co som hladala. Cvicenie v sukromi domova, bez potreby draheho vybavenia, nie casovo narocne a predsa s uzasnymi vysledkami. Musim sa velmi podakovat, pretoze odvadzate skvelu pracu. Cela stranka je vynikajuco prepracovana, kazdy si tu najde presne to, co potrebuje. Prajem vam vsetkym vela uspechov, aby sa tejto stranke darilo aj nadalej. Pretoze to, co robite je genialne. Dakujem

Dear Zuzana and Frederick.

Your are a great team, 2 days ago i saw your site for the first time, thank god c¨,). and now i just have to see it every morning while eating my breakfast, and then doing your workouts, i think they are awesome, and i supply it with my workouts – weight training and spinning, and i am sure that your site will help me reach my goal, 198 lbs and 8% body fat, before july 27-2010, right now my weight is 161,48 lbs and 13% body fat.
This morning i tryed your 550 reps muscle murder workout, in a good time as 27 min 45 sec, was i struggling a little bit :) yes i was, but 50 reps is 50 reps, and next week i will beat it.
Your motivate me with your great workout.
Wish your all the best.
Robin Schæffer – Denmark.

Hello, Zuzana

First of all you look gorgeous. You are a great role model for our society and i hope more people will know about your website.

I am also new to this website. I would love to have my body something like Victoria secret models. Can you please let me know which of this workouts I can start with? I just need to tone my body;))
Thank you

My muscles are quivering just watching you do this workout! Don’t know if I’ll make it to 550 reps, but I’m definitely going to give it a try.

A question (and please don’t take this the wrong way). I was wondering if you could settle a disagreement. My boyfriend started doing your workouts and was commenting on your muscle definition — he specifically said, “There’s no way she got that ripped just doing these workouts! I bet she goes to the gym and lifts weights in between these workouts!”

I disagreed with him, since I’ve seen many of your older workout videos, and have seen the progression in your muscle strength & definition with persistent, hard work. I told him that my understanding was that you do the workouts you post online, plus old routines on the days you don’t post.

Can you settle the question? Which one of us is right? Thanks for your great ideas and inspiration!

If I could answer every comment I would. If I would suffer an injury, I would first let it heal, unless it’s something minor that doesn’t prevent me from doing at least certain exercises.

I have always loved to workout in the morning. I get up at 5:00 am and get my workout in. I find that it gives me the energy I need to fullfill all my daily tasks. The feeling of accomplishment, knowing that I am doing something excellent for my physical and mental health is what motivates me to exercise. On the days I don’t feel like workingout I tell myself “Remember how good you feel after a great workout; think about how you will feel throughout the day if you do not exercise”. I find that when I plan out my workouts the night before and get everything ready for when I get up, gives me an incentive to get up at 5:00 am to workout. :)

Great vid as always Z! You’re looking better than ever! You definitely motivate me….

Amazing website! And ever more amazing and inspirational girl! Was dead bored of my samey gym routine and was considering taking up some boxing classes for overall fitness instead, however came across a few bodyrock vids on youtube and here I am.
Thank you for helping to discover such a variety of exciting exercises.
P.S. Turns out that I probably don’t even need to pay a fortune for my gym membership!
P.P.S. My skipping rope and timer are already in the post too!

What a killer-work-out:D

all of them :)

thanks i like it

Hi Andrijana

Go to workout archives on the top of the page and click. Go to “workout for absolute beginners”. Perfect start!

Incredible discipline! I am having problems waking up at 6am.

Hey Zuzana,

I guess you could say that I’ve become inspired by you and your workouts and I’m starting to take my fitness seriously.

However, I haven’t done serious exercise in a long time and there are some parts of your routines that I’m not capable of doing. Would I still benefit from doing the routines except removing or replacing the parts that I’m not capable of doing?

Thanks for the inspiration!

I did this workout in 33 min 23 sec today, and the first time I did it (three weeks ago) my time was 37 min 45 sec. So I cut over four minutes in just three weeks. Woo hoo :) AND I did all regular pushups—last time I switched to my knees after 30.

I gotta say, I LOVE my abs now (and my arms). I started your workouts mid December, and they are the only workouts I do. I workout first thing in the morning before I eat or get ready or really plan my day. It’s become automatic, so I feel like I can’t do anything else until I get my workout done. Sometimes I’ll browse the internet for half an hour and then I get up and warm up slowly until I feel awake enough to get into the workout. But working out is top priority now, because I know I have to be consistent to keep and build on my results.

Request: can you please make more shirts on CafePress? Tshirts or a different style tank?

You seem to be already in a very good form according to your score.

Diky Saso.

you know my lame excuse? my hair is clean. such a dumb excuse. i really dont mind showering after a work out but i hate having to wash my hair and have it dryyyyy and if i want to straighten iittttt it just seems like such an effort. i also purposefully dont wash my hair sometimes if i’m not doing anything that day so i don’t have an excuse the next morning HAHA..

what motivates me is just looking in the mirror… do i want to improve? yes! then WORK OUT YOU LAZY A$$!!! hahahaaa

morning is the best time for me.. i know i will feel better about myself alll day and i don’t have to feel bad about NOT working out (yet) allll day and like you said just getting tired and not doing as well as i could if i had just done it in the morning

also zuzana i have noticed that in your workouts you could improve your push ups endurance. have you heard of hundredpushups.com? it’s a 6 week training program that trains you to be able to do 100 consecutive pushups. i am on week 6 and can do about 70 pushups consecutively. i could only do 22 when i started!!! so that may be something you want to look at.

I am not immune against stress, but what helps me is to realize that we won’t be here forever and the things we stress about are pathetic. Nothing that we know will last. What also helps it to think of people who are not as lucky in life as we are. It just makes me feel grateful for everything we have.

I will check it out, thanks :)

HI ZUZUANA,

This workout was amazing!i would not say that i am a champion,but i am always picturing you when i think how do i want to look in the future…so i’m trying realy hard to push myself and to acomplish my dream…

i completed this workout in 38 min,more or less a few seconds…in one moment i thought my heart is going to explode…it was very intense…now i’m going to eat a lot..:))

take care

hi!!did this today for the first time.didnt attempt it when u originally posted it because my shoulder injury was acting up and wanted to avoid the side planks and pushups.today i did this in 29 minutes and 11 seconds.the pushups were killer for me and i actually only did 40.my rotator cuff cant handle much more than that.i’ll try it again in a month or so and see how i improve.overall though, a great BALANCED workout!wonderful!xoxoROSE.

O, why would I go to the gym and lie about it? I can afford to buy an exercise equipment for home. If I wanted to workout with weights, I would buy the whole rack of dumbbells and tell everyone who comes to my site to buy equipment as well. Tell your boyfriend that if he doesn’t have any experience with body weight training then he can not make this kind of statement. My body weight provides me with a great resistance. I am not the only one person in the world and on the internet who does body weight workouts only. There are whole groups of people and many websites focusing on bodyweight training. Actually your boyfriend would be surprised how many guys who workout at the gym with machines and dumbbells can’t handle their own bodyweight. It is a different type of strength training. Ask him to do the 550 rep workout and beat my time, then he will see why I am so ripped ;)

I do my workouts in the evening…when i come home form work i can do some workouts – its all about routine.

I feel sick when i dont make some sport…so i must do it to feel better.

This is sooo true!

Cau Zuzanko,tak pisu jeste jednou:)asi to spadlo do spamu:)
Takze,chtela jsem se zeptat jestli nevis kde bych jeste mohla koupit ty lululemon podprsenky co mas ty,treba 3 kusy v ruznych barvach,protoze na lululemon strankach uz nejsou k dostani,pry je prestali delat a na ebay je to bida,nic tam neni…poradis?
A k tvemu tematu o tom co nas motivuje a naopak kvuli cemu si treba rekneme a dneska nebudu cvicit…..Ja to mam trosku slozity mozna,nevim jaka je tvoje prace krome stranek,ale treba docela tezko pracuju,tyden mam ranni a tyden odpoledni a pracuju treba i 8 dni a pak mam 4 dni volne,takze ja kdyz mam ranni tak cvicim bud hned po praci nebo nez jdu spat,coz me treba prinuti nejist uz od 18 vecer,coz je dobre ze…chichi,no a kdyz mam odpoledni tak cvicim rano hned jak vstanu.No a nekdy to je tak jak rikas,clovek je unavenej,zbytej jak pes,nebo mi holky mame treba mesicky,nebo nejaky to nachlazeni..tehdy je to tezky se donutit,ja mam prave rymu a jsem dost utahana a tak si dneska rikam a neeee vzdyt se nic nestane,nebo jindy si rikam..vzdyt nejsem tak tlusta,lidi na me jeste nekoukaji skrz prsty atd……vzdyt to sama urcite znas,mas sve soukromi jako kazdy z nas a take sve povinnosti jako manzelka…v praci…kolem vaseho hnizdecka,pejska….mimochodem je ta tvoje fenecka uzasna,takova miloucka,prekvapilo me ze mas pejska a upevnilo v tom ze jsi urcite strasne mila,hodna a vlidna osoba:))zajima me co jsi za znameni zverokruhu jestli prozradis:))
No a co nas motivuje???????No prece TY hlavne!!!ale asi jeste mozna nase soukrome problemy,jak zdravotni tak i treba partnerske,urcite se kazdy z nas chce taky libit,ale i treba celebrity jak jsi kdysi o nich mluvila,a taky myslim ze tvoji velkou motivaci je Frederick vid?
Ja si treba rikam,jestli neni treba radsi lepsi odpocivat kdyz mame rymu,je nam na nic,myslim tim unavu,mesicky atd.??jestli si spis clovek neskodi,ale i tak to dneska asi nevzdam,musim to zvladnout,po 3 tydnech cviceni uz vidim malinkate vysledky,jako zestihleni,ale to bricho mam porad spekaty:((a vazim porad stejne,ale do leta to chci zvladnout:))je mozne poslat ti pak treba fotku pred a po??jestli jsi zvedava?a kam?myslim ze by te to pohladilo,kdybys videla co jsi dokazala,ale to asi vidis sama na sobe vid.tak se zatim opatrujte a zase nekdy paaaaaaaaaa:))

Hi Zuzana !

I motivate myself by thinking how nice it would feel to have that good rush of energy after my workout and those burning muscles and a nice nutritious meal with my cup of tea…and I think about your workouts and how dedicated you are to doing them:) I always like to work hard for what I have, especially my God given body…so this is not something I overly struggle with once I’m out of bed. I have 2 little boys so that can keep me from always having time in the morning unless I get up earlier than they do. I think about my husband’s compliments towards my body and dedication, I think of summer swimsuits, I think of staying as young looking and energetic as I can at 30. I think of different things on different days but the truth is I am very thankful for my healthy body and don’t even consider letting it go…and I remember how hard it was to get back into shape and I don’t want to ever have to do all that work again just to get where i am now.

I use the hair excuse too!! hahaha

I’m strictly a morning person for my hard workouts. I like to get up around 4-4:30, read and cruise til 6 and run by 6:30. It gets too hot in the tropics and just takes more effort (and sunburn) if I delay any further, so there’s my motivation! While I’m still warmed up from the run I do the bodyrock for the day. Then I check the surf and plan my day around a good surf session and some landscape painting in between (“rest and “work” in one tidy package!). Winter surf can be a serious workout, which is what I need to be in shape for (more fun and safer when fit!) I finish the day with some light exercises and stretches…bed and ZZZ!…:)
This one took me 25:45. A little slower today on account of a grumpy shoulder. Realized I did three steps between push ups instead of one. This is a great all-around workout!

Hi!

I completed the Fierce Body Workout in 14 minutes and 7 seconds. Wooot.

I also just tried your stretch routine and now I feel really relaxed! Before this, I didn’t stretch that well because I was breathing so hard (I didn’t cool off by walking), so I was really tense.

Thank you for sharing that Cool-off/Stretch video! I’m going to be doing it from now on =D

P.S. I’m going to try this workout tomorrow morning!!

Awesome workout!! I just did it in 25.35 I thought i was gonna puke! Talk about a ass kicker! Thanks i’m gonna try it again soon and if i can beat that.

All I have to say is Brutal!!!! But nice. =) Thanks Zuzana and Frederick.

Thank you very much Zuzana, you are absolutely right!

By the way, working out helps me to relax and destress.. Especially when they are as intense as yours.

Thanks again,

Greetings from Holland, Amsterdam

Zuzana,
I wish I could say that I was a person who could work out in the morning. If fact, my life would be so much easier if I was. I’ve tried to workout in the mornings and instead of feeling strong and energized like most would, I feel really tired the rest of the day. Weird huh? I’ve found the perfect time for me to work out is in the early part of the afternoon(12pm or so) because at 30 it takes my body that long to wake up..lol!J/K. Like you, I find it hard to workout in the evenings because I’m wornout from my day,so I don’t do as well as I would earlier in the day. Just goes to show how different we all are.=)

Hi Zuzana!! Could kindly tell me what muscles the “reverse-pushups” on the rings target specifically? I always like to know what routine targets what exactly hehe. BTW–it’s sooo crazy~but certain jeans that I hadn’t worn for at least 2 months are too big on me! Funny thing is, I honestly don’t need to lose any weight, but just looking to stay fit, solid, and strong! It’s nice though–that I admit. I wanted to congratulate you and Fred for what you’ve accomplished–a healthier MEEE! :) God bless you with joy, love, and peace today.

Christine,

Just jump on the bandwagon and do the workouts as they are posted.

Hi Zuzana,
I’m going to do your workout in a few minutes. All day long I made excuses for myself not to workout. I just didn’t feel like doing it today. Now it’s half past nine in the evening (the netherlands) and I am going to do your workout:) A little bit late, but better late then never. I usually do my workout in the gym. I always use weights (dumbells, barbells and machines) to do my exercises. Is that bad? Cause I almost never see you using extra weights. I almost can’t believe that you can get in such a great shape (especially your arms!!) by just using your own bodyweight. That’s really amazing. Im planning to do more of your workouts to see what it’s gonna do with my body. But I want to ask you something: what is your opinion about using dumbells, barbells and machines to workout? Do you think it’s unnecessary? Or do you think it will help you get in shape faster? I’m very curious what you think about this:) Don’t you ever go to the gym?

I think your site is very great, I get inspired by you, your workouts and your advice about diets. It helps me get motived! So thank you for that:)!

Great answer Zuzana!

HELP!! I need some help. Where I am living I can not do the jumping around parts of the workouts because I live on the top floor and will be bad for the people below me. But when I work out out side I really do not want to lay on the ground. Its gross! So I broke up the workouts. To do floor ones in my place and Jumping ones outside. Will I still get a great workout and get in shape doing it this way?????

When I hurt my leg muscles I took off 2 days. That interferes with squats, jumps, steps, you name it! You could just hit upper body if that is the case. If you hurt your arm muscles you could just do your lower body. Slowly move into working that muscle, just light workouts. If it hurts still, stop because you will just make it worse and will need more of a break in the future. Sometimes waiting for an injury to heal is brutal, expecially when you really want to be working out hard to Zuzana’s work outs! It is worth it though, drink plenty of water and eat healthy and stretch your muscle, that helps speed up the process too!

Oh and to not only beat your time, but do each and every workout as perfect as Zuzana does them!

I love your response. I am a personal trainer and a yoga instructor, and it absolutly irritates me when people try to tell me that lifting weights is better than working with your own body weight. By the way, I use some of your workouts with my clients and they love it, as do I! The “Hot Body Workout” and the “One Legged Gypsy Workout” are big hits. :)

550 Reps returns!

Finished in about 45 min. Modified Walk Over Push Ups by completing all 50 on an elevated surface (18″) and Side Plank Lift on elbow (wrist injury acting up). Started with Pilates for joints including spine and completed with 15 stretches and spinal mechanics.

I can see a great deal of progress with Mountain Climbers, Backward Lunges and Sumo Squats…loved the Side to Side Squat Lifts.

These days, the results I am getting and still want to achieve keeps me committed. I listen to my body…is what I am feeling a lack of motivation or fatigue…if I sense it’s fatigue, I switch to a session of yoga or Pilates or simply rest. I am learning to pay closer attention to the recovery phase of exercise, whether it is post-workout nutrition or restorative rest.

Hi Zuzko,

I did your 550 Rep Muscle Murder Workout this morning in 00:34:47 (loads to improve compared to most of you guys) and must admit that it showed me very clearly that my upper body needs to get stronger. When I did side plank lifts, my arm was shaking like crazy hahahaha. Looking forward to your new videos.
PS: Dekuji za skvelou inspiraci – obdivuji hlavne to, ze jsi rovnyma nohama na zemi a snazis se konstatne posouvat sve hranice a vyzivat samu sebe k lepsim vysledkum.
QUERY: Can you please advise what you usually eat after your daily workout and how long you wait before you have your meal? – Cheerio EE

Z,
I have been doing most workouts at night.
I will try this one tomorrow morning and check out the old energy level.
Thanks for sharing.

I just did the workout like I said and after that I took a shower. Woooow! That was really a KILLER workout. I never had such an intensive workout at the gym. I completed the workout in about 35 minutes, but i cheated a little bit with the walk over push ups, I just couldn’t finish them:(

I feel really good about myself now cause i pushed really hard:) Tomorrow I’m gonna try to wake up early to do my workout in the morning. I also find it hard to push myself to workout in the morning, but when I found the strength to do it I feel a lot better the rest of the day.

Thank you for the great workout!
Gabrielle

The walk overs are really killer – they seem to go on forever!

4-4:30am…ouch!!! what time do you get to bed?

We all have to realize that Zuzana has a huge volume of comments that come in daily. As much as she would like to cater to us all, it is impossible for her to do so. There will be more times that she doesn’t answer than she does. It doesn’t mean she doesn’t care about us. She is just one person. It’s nothing personal. =))))

Well, I’ll try it. I think, it will be soo hard. It must cost so much will and selfdiscipline. But I think this is my biggest weakness. I am exercising so hard, but the night fridge-attacks anoy me a lot. I just cant get rid off my fat! So thanks, I’ll try as much as possible and I would give you message about how it works. :)

Hi:

I love your work outs… been doing them for about six weeks now. Can you consider posting the pictures of each move with all of your workouts? The video and written text is helpful, but I download the pictures as well when you provide them… they are a great reminder of how to do them if I’m not near a computer.

Thanks again… love your site.

Ahoj Evo,
I eat whatever I feel like eating after my workout. Usually I like to eat some fruit, oatmeal with nuts, soup, meat with pasta or whatever I have cooked for that day. For some reason I never feel like eating vegetable right after my workout. I always eat when I feel a little bit hungry.

What if you get an exercise mat that you can take outside with you?

Today was the first time I’ve attempted this workout and I completed it in 28 minutes and 1 second! This is very suprising for me as I have been unwell for about a week. So very pleased! I have never tried the one arm side push ups before and love the way it targets my triceps!

Your descriptions for each exercise are great but can I suggest you also add which muscle group each exercise is targeting?

Otherwise, another great workout. Keep up the excellent work Zuzana and Frederick!

Dee (Aussie, Aussie, Aussie, I want a new body!)

Hi Zuzana,

I have another question, just because I’m trying to break old habits and look at things maybe from a new perspective, something that works. However you look at things obviously works for you. So here is my question… how do you measure your success? I’ve been trying to lose weight and have been fairly successful after having four kids, but I tend to focus so much on my weight and if it goes up on the scale I usually could care less how strong I am. So I was wondering what you focus on, do you measure your success only by beating your old times, by how you look in your clothes, by how you feel, by how you look compared to others, by what you weigh. What should I focus on to really motivate me and not give up, to really get more fit than I’ve ever been? Should I be focusing on the last 10lbs or is that just holding me back?

Thanks. btw I love your site, you are an inspiration.

Settle the disagreement even better and google Plyometrics

Having spent most of my adult life in the military, where we did Physical Training (PT) every morning. I agree with you, it is better to workout in the morning. Then the rest of the days is yours and that energy continues throughout the day.

However, I now work out in the afternoon when I get off work (new job and career). I find it difficult to find the energy, but rewarding because it releases stress from the day. Then I can sleep better.

When I was a younger man, I could work out anytime and still feel high energy. The main thing is to be consistent, always try and do something at least three to five days per week.

Thanks for all you do.

I recently started working out again because I was really unhappy with myself. It’s been really difficult for me to push myself to eat right and work out everyday but your videos really inspired me and I look forward everyday to see new videos. I just feel discouraged sometimes because I know I won’t see results from my workouts until a few months pass.

First time trying this and pulled it out in 33:05.

I got destroyed by the one arm pushups and the side plank lifts–probably spent 12 minutes on those two alone, taking all sorts of breaks lol.

This is my favorite kind of workout (including the Ball Buster =P).

This is so true.

I was training with my running buddy for the first time with body weight work outs and hes a guy, and been gymming all his life and he really could not take it.

It works a whole different lot of muscles and techniques and fasttwitch stuff which gym stuff cannot do.

LOVE BODY WEIGHT! plus i feel weights do make you a little bit inflexible and… bulkier.

Hey Zuzu:)
Yea we all make excuses lol before finding your site i did all the time. Some of them were, I just ate dinner and im still to full, I need rest (even tho i probably didnt), and most of all, a really good movie or show was on tv that i couldnt miss. Haha and then, it ended up being to late to work out and i had to get ready for bed. I am proud to say tho that I have been following you on your site since the new year, and havent missed a workout yet! It is so much fun getting your workouts, and watching you do them for inspiration.
You guys r uhhhhh- mazing

I do most of my workouts in the evening, but when I do workout in the morning I can tottally feel the difference. I feel like it is easier to concentrate on the exercises and my form. I also love the energized feeling I get all day afterwards.

Love your workouts and still think youre awesume!

Whitney

Excuses, I have a list as I am training for my next Triathlon but this time I am mixing more core workouts also.

1) Too Cold (I live in AZ and like the heat suddenly)
2) Too Warm (I live in AZ but I grew up in WIsconsin)
3) Too Windy to go swimming as it is an outdoor pool and I will get blown away somehow
4) My dinner wasn’t that great last night so I do not have enough fuel in the tank to do my workout.
5) The car drive to gym takes too long if I want to swim or use the gym.

I usually get going by 7:00 which is not too bad but I get up at 5:00 am to get my workouts out of the way.

Hi Rebecca ,

I have the same problem. I tried working out in the am with an empty stomach and it did not go well. So now I eat breakfast and wait an hour and a half and then I’m good to go.

Forgot to reply about what inspires me to work out and what excuses I make. Well, any excuse will do but mostly the kids or house duties. I do have great energy in the morning so I try to get one of your vids in about noon when my 2 year old goes to sleep. You have been the only one to inspire me because I can work out with your constantly changing workouts and I see how hard you work to get through and that makes it more realistic for me to get done. I don’t want to look like half my life is over, i want to look like its just begun…. I’m inspired about my progress. Can you do more workouts straight through? Is that possible? thanks for all you do!!!

Hi guys,

I did this workout back in December and finished in 30:01. My off days are Saturdays and Sundays so, I’ll try to beat my PB on Monday and then I’ll let you know how I did. Hopefully I can do at least 3 minutes faster ;)

Wow! I’m impressed girl! You must be super fit ripped like Z :)

I actually do my workouts at the gym but i will try this one at home and i always go at night cause i go after i get off from work this is cause i dont like going in the morning because is full and i dont like places full of people specially if i going to work out, and if i decide to do it in the mornining i prefer going hiking or to the park. :0

Is this really just your warm-up? ? what else do u do

wow. nice paintings! surfing, tropics, cali, painting? that is the life…

i have been doing your workouts ..and i can really see a difference in my body!! thanks (: im really glad i came across your video in youtube.. thanks

Awesome workout just found out about you guys and tried it out today. I’ll be doing your workouts in addition to my regular exercises. Thanks for all your hard work Zuzana and Frederick =]

Hi Lisa,

You probably don’t want to workout every day. Almost all of us need a day of rest and if you are really active a couple days of rest a week (like Zuzana).

Zuzana does have easier workout, but you can do as you said and just reduce the intensity and number of reps till you feel comfortable doing the workouts exactly as the Skipper posts them.

You will find the beginners workout here.

–Chris

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

Working out at night is much different than in the morning. I have ALOT more energy in the morning. Way back when I trained for powerlifting,I recall once my coach asked me to do ten reps of a particular exercise, I had just finished with work and wasnt really in the mood. Needless to say I didn’t do the ten reps. A few days later he asked me again this time we were working out at 6:00 am and believe me it made all the difference in the world,almost seemed effortless. He always taught us to be strong and try to overcome any obstacle that was in your way,adding that conditions were not always as we wanted them to be. I try to live by this rule ‘Never leave for tomorrow what you can do today” Zuzana,everyday I do some thing,skips,burpees etc. I sometimes change or modify what you do and just enjoy these workouts you’ve introduced to me, knowing that it will only make me stronger. Thank you soooooo much.
Minnie V.
P.S. I am stronger and the burpees,pushups are not as difficult. Yipee!!!!!!!!!!!!

Hello Zuzana,
I agree with you working out in the morning is the best choice to take. Besides, it makes you start the day more active and it wakes you up. I always try to do it but sometimes I don’t have the motivation :(.
how much time do you work out every day in total?

Hi Zuzana,

Maybe you need to get to bed earlier! 8-)

I see sometimes where you or Frederick post a comment or a vid at 3 AM!

At least Brock is getting about 6 hours of sleep a night.

Take care,
–Chris

Zu, I have a question…I work out frequently-a few times a week. Randomly I will get sore (even if I follow the same work out routine consecutively). Why is that?

Hi waiting,

Have you looked at the the Daily Workouts and Buns And Fat Loss Week?

Not waiting! 8-)
–Chris

I certainly believe that working out in the morning is better than any other time of day. I have more energy and feel fantastic the rest of the day. I have been dying to try one of your workouts but have not found the space and time to do so!!! I have just discovered your website within the last month, so allow me to say that you are a T-1000!!! You are who they should have hired to be the female Terminator in Terminator 3!

YEAH!!!

I wish I was in bed by 8, but it’s usually more like 10

I felt it in the back of my arms (triceps?)

Hi
what happened to the pics? usually there are pics ,but there are none.
Ohh well,it is also just great to see Z just doing her thing(and doing so well)
hopefully she wont be beaten this time, or will she???
Watch out for your evil nemesis. HE HE :)
Theresa :) hehe.

thank you so much for all your videos… I love almost 30lbs just by diet and running alone and I found you site yesterday you are my new inspiration i’m going to try your workouts as soon as im better from my cold. I want to be tone like you. Thank you for teaching us how you accomplish this.
Is it wise to workout when you have a cold?

Thanks
Deb

i’ve done this workout before and i will definitely do it again :) i find it really hard to get up early in the morning and workout but once i’m up and into it, it’s the best feeling ever! i also enjoy training in the afternoon about 4 or 5 o clock because when i come home from school i feel like i need to workout and just release stress! i cant come home from a long day at school and just sit down and do homework! i need to move! however sometimes i workout in the morning and afternoon! not everyday but sometimes. it’s just a routine for me :)

Hey Z,
just want to say thank you for another amazing torture session! haha I LOVE IT! but as far as motivation to getting through the workout and my day (haha, your gonna laugh) i have a 5×7 piece of paper that i wrote on with marker next to my bed that says “JUST DO IT” and honestly, ever since then i’m so much more productive throughout the day not just getting through the workout, but it definitely gets me out of bed earlier when i just want to sleep in, and after all the excuses i give myself to not want work out, or even finish the workout because im so tired, i tell myself JUST DO IT, and its honestly like a mental energy shot! Keep doing what your doing!!! i love you!!
frankie :)

Hey Zuzana,

I have a quick question about doing abs I have a little problem with. I have some fat on my side which I don’t like at all and i was wondering if you think doing obliques would be good to do or is there something more effective?

Thanks
Ton

Well lately its been rainy and there is not a lot of room to lay down. Kind of on a path way where people walk. I dont mind taking the extra time to split up the workouts I just hope I will still see a change in my body?? Do you think it will work?? Plus I try to run an hour a day too. I want to tone up every where and lose like 20 lbs.????

I tried this workout last week and it took me soooooo looonngggg, I forgot to check the timer at the end because I was just so shattered and dying on the floor I forgot all about it, haha.
I get my boyfriend to come to the park with me to do these workouts when he’s not training or playing football, I like to have a buddy to workout with or go to group fitness classes. I always workout in the evenings, it feels good to burn away all the stresses from work. I do enjoy working out in the morning but just not too early, prob around 8/9am is good, and I’ll do morning workouts on the weekends.
I love your website, it’s such a huge motivation for me. It’s the best fitness site by far. Please never retire from it!
In your response to someones comment in an older post, you said you used to be unfit and tired etc, how did you feel when you made a change to live healthy and what motivated you then? Same motivation as now? Was it easy or did you struggle to start with?
Oh, and I just made your latest chicken recipe for dinner tonight. My boyfriend was really skeptical because it had too much goodness in it, and now he’s saying he loves it and it’s got to go down as one of his favourite meals ever!! Thanks guys :)

HiZuzana.I can say,you really keep me motivated!Cause even in our interior renovations at home with a big construction area and chaos around us I am doning my daily workouts!Yeah!!!!And the best thing about it is that I lost already 3 kilos very easily!!!Thank you for what you do!!!!

There’s no way for me to be able to do a work out in the morning, especially during the weekdays, when I have to go to work. I’ve been doing most of your exercises, I’m not really counting the minutes to be honest. All of your exercises are great, so I’m trying to see which ones work best for me.
Thanks for sharing all of that! :)

Hi Zuzana,
i realy need your advise regarding my question cause i have to get ready for tomorrow for the workout and i don’t know which one i should do.
here is my question.

i need your help. i am so confuse about all this workouts that which one i have to do..
i am trying to work on my flat butt and my six pack and it’s been 2 weeks that i am only doing the 3 workouts for butt and 3 workouts for six pack which you have given me.
but should i continue to stick only to these workouts or i have to do everday different workout from your daily workouts and if so will i still get a result for my butt and six pack or not.
please please respond to me cause i am trying hard as much as i can to have a nice body at least till summer.
thank you thank you.
Chrisitne

Christine,
Move through the different workouts – keep mixing it up. When we post something new then jump in and do it – or you can pick one of the older routines at random. The important thing is to push really hard and be consistent. Don’t get too hung up on the names of the workouts – they are all good for general conditioning.

Hi Zuzana and Frederick,

I will try your muscle workout tonight. I used to love working out first thing in the morning but now only because I wake up early to take my kids to school, then go to work, I train now at night when the kids are in bed at 8pm and I am enjoying it just as much.

I am managing to make the workouts 5 minutes over your time Zuzana and I am keeping a record of it all on an excell sheet.

I love your blog and follow it regularly. I feel my body is well on its way to being back in better shape by spring. Thanks so much.

Jennifer
from Orlando, Florida and live in Dubai

Haii Zuzana and Frederick

Now i have done all the Workouts this week from monday thuesday wednesday but on wednesday i hade football training and on thursday was a rest day now the workout from wednesday i have done on friday and now mi Muscels are straining and the 550 rep workout im dont have done it on saturday but today on sunday i have done it.

Now mi Question:Must im have a rest day when mi Muscles are straining? ore must im training?

Have Completet it today in 31.26min im dont can find mi old time on the daily workouts.

And Zuzana have you have completet this Workout so fast? That is Fantastic Gratz.^^

Well I have been following your workouts just since before Christmas and they all are tough but THIS ONE has me walking funny today. My hams, obliques and arms are heck of sore (and I consider myself in good condition). I did a 20-minute HIIT session right before diving into this killer workout and all I can say OUCH! A good ouch but ouch nonetheless!

Thank you and keep’em coming.

I could not finish my last 10 walk over push ups either and also cheated by just doing 10 regular push ups.

I beat you!!! The clock says 23:57:72, but I accidentally did 30 reps on the last leg and then hit the wrong button when I tried to turn the timer off. So somewhere around 23 and a half. I’m so proud of myself! I REALLY REALLY didn’t want to work out today – it’s been one of those weeks where I am kind of frustrated and low, but I knew I’d feel better for doing it – I was right. Those side plank raises nearly killed me. Also – my neck gets sore doing the v crunches – is it cheating to keep one hand behind my head as long as I’m not pulling?

Re when I like to work out – I’m really at my best between breakfast and lunch sometime. But I figure whenever I can get it in is better than not getting it in at all. Sometimes my schedule is kind of unpredictable and so I fit it in whenever I get the chance.

Thanks for reposting this workout – I must have missed it the first time around. *I* feel like I’m getting stronger too and it’s totally thanks to you guys – I really appreciate all you do here. Thank you from the bottom of my very healthy heart.

You are so well-built.! I want it too!! :P Can you tell me how long do you had to do the exercise to look like this.? :)

thanks and I send greetings to you from Prague.!

I have been looking for inspiration…I finally found it! Thank you so much…I haven’t exercised for a couple of weeks due to a pinched nerv. I have to work at getting myself better. What you say about working out in the mornings is very true! Many times I wake up and keep hitting snooze. I haven’t found a cure for that yet..any suggestions??

Finished in 28:30…I tried it in the morning. I’m still shacking cool down time :D

Thanks so much Zuzana!!

Hola Zuzana!
I’ve been following you for about a month, and let me tell you that’s this is definitely my kind of workout… i always do the routine in the morning, then a cold shower and boom! ready for the entire day! and i never get bored because i do a different routine everyday.
I’m glad i found you in youtube.. it was pure coincidence, but this is perfect to stay in shape.
By the way, regards from Peru!
Olenka

[...] View original here: 550 Rep Muscle Murder Workout | Fitness Advice, Workout Videos … [...]

I agree killer walk overs are a killer, I just orded a GYM BOSS cant wait for it arrival because I spend to much time monitoring time.

I always make excuses to work out in the morning like I have time in the afternoon or I want to sleep longer but lately I have been working out in the afternoon and I always feel tired after I just shower and go to bed wereas when I use to work out in the morning I always had a energetic day and worked out harder, so I will make the effort to start again on the mornings:)

hi
sorry but I don`t know how many repetisions do you do,
(really sorry for my bad inglish, i´m chilean n` y don´t talk very well)
second: thanks for the videos, are really greats, m`ciclist, mountainbike rider, n really hope to make videos for cisclist training pleeeaase.
thanks.
bye

Hi!
Keep going Zuzana! :) I try to put myself in a program, but it is reaaaaally difficult because I can’t keep myself away from chocolate and sweets!
Anyway! I would like to ask what do you recommend eating straight after the workouts. What do you eat after yours? Sth with lots of proteins? Low carbohydrates? What?
Thanks in advance.

Hi all!
I’m not a morning person but I force myself out of bed @ 6.15 or so and get my ass kicked after breakfast (2 days a week, the rest of the training is left for the W/E).

Morning works for me, coz I feel energized for the whole day plus, psychologically, I know I’m done and I’m at peace for the rest of the day.

Getting out of bed is hard, but it’s really a matter of will. Through physical excercise I’ve learnt I can also be mentally strong and more in control of my whole life, not just of my body.

Thanks Z&F, you guys rock :)
Pikmin

I’ve been working out about 15 years in gyms, and in my home (I have a gym in my home)- however, I usually workout whenever in the day. I had my morning coffee yesterday, and then I busted the fat slaughter out in my basement using the gymboss and IT WAS FANTASTIC- today- I feel my back, and arms especially- but it was a great overall workout! I have done a few of your workouts now, but I just got the gymboss the other day and it really helped me to push myself like Zuzana does. As for working out in the morning- I am going to start doing this now on because I definetly was able to work it out harder, and it also gave me such a great feeling for the rest of my day – I felt amazing in every aspect- physically, and in spirit- I was even driving home later in the day thinking about how great it was that I had already worked out- one less thing to do. But I have to say that in my mind there was a little bit of doubt that I would feel anything from the workout, and even contemplated doing another fat slaughter session later that day, only because it was so short- but it really was super effective pushing myself to train really hard with intervals first thing in the morning- I don’t even know if I can do a workout today, I am that sore! Thank you!

I find it harder to make excuses to myself as convincing to myself first thing in the morning as I am able in the evening :o)
In the morning, I tell myself that I’ll do it later because it is my cozy time- to linger in that after sleep haze– but to push myself to do it in the morning, I just think of how great it feels to get out of that after sleep haziness. I feel more alert throughout the day if I workout in the morning. I used to go the gym first thing in the morning, and I loved doing that, however I fell into a long spell of workingout whenever- mostly evenings, after I am already tired, its late and I am able to make even more excuses.

Hi Zuzanna,
I know i asked this question before, but i never got a answer.I know you work on the RPE scale but could you tell me your resting heart rate just for educational purpose as you do a lot of body weight strength training and very little cardio?

Best regards.

Zuzana,
I have been visiting your blog everyday for over 2 months and enjoy your workouts. I am just curious….do you have a full time job as well, or are you 100% committed to your workouts? Thank you for the recipes and i really enjoy your preworkout chat sessions. Enjoy your day.

Jamie

hi zuzana:

I just wanna say thank u for share this webside and give us good advises about physical condition ;)
I need ur help, Im 23, I have been training about 6 years but just the last 2 years I began to have constancy and discipline in training and feeding. I train with weights and once in a while go jogging, not much training I do cardio because I realize that I lose much muscle especially the hips, butts, thighs and calves, my back is large and regularly maintain a balance by exercising too much weight for my lower body, although I dont have thin legs so my back still looks big, I have 2 years doing that, but now I will discuss my situation, not giving me the results I want because I have the big muscle but is not totally toned, so I like the way you train because you work with weights and separate exercise you are working every muscle at once. I would like you to tell me a little like doing my own workout routine, for example taking into account that my back is big and my arms too. I have read many of your comments and I agree that every body is different and everyone has different objectives, also to have a magazine body need some many thing and time, I dont want to change the shape of my body, which never have enormous butts and back small, but I know with a proper feeding and good workout routine, I would get a good shape.
So I think that to obtain the desired results the routine must be personal and not the same for everyone, maybe to start to train its ok, for example maybe a person do an workout routine and get excellent results because the shape of her body helps with that but for Furthermore, I may do the same workout routine and what I’m going to get it up and be bigger my upper body(back, biceps, triceps, shoulder, etc.). little my lower body (buttocks, hips, thighs, calves, etc. ).
I hope you understand me and help me … thanks … greetings! ;)

I did this yesterday and finished in a little over 24 minutes! But I didn’t have the strength to complete all of the oblique ups, my shoulder was on fire, so it would have been longer. Today my legs are so sore! I am so glad you have workouts like this that are truly challenging and I’m glad you gave me the idea of timing my workouts and challenging myself so I have even more motivation the next time i try.

Thanks for posting your time Tina! You gave me the boost I needed!
The last time I did this workout was on the 12th of January and it took me 22:49 minutes to complete it.

Today I went after your time, almost killed myself with the push ups and the mountain climbers BUT managed a time of 18:06!!!

Good form and all!

Well, Zuzana I don’t really make an excuse for myself. If I don’t feel like working out enough, I just don’t go, no excuses, just sloth I suppose. : )

But what motivates me is this, and this might be kind of strange, : ) but our bodies collect fat material and store at our bellies, this is how we evolved because thousands of years ago humans would stalk an animal for several days with little or no food. But doing that, the belly fat was used. Now today our bodies are still behaving as they where thousands of years ago, and they for the most part aren’t going to evolve into a fat/carb devouring machine by just sitting around anytime soon.

So although our bodies won’t adapt to our modern lifestyle we can certainly alter our behaviour to fit to how our bodies evolved, and that is exactly by working out. If we don’t workout as you know many ailments will befall us with modern lifestyle. And I for one would like to be active when I am in my 60′s and beyond and not with a cane or wheelchair.

Anyway, that is the motivation that I use to get up off the couch. And I took some of these exersices from this series, total OUCH!!!!!

Phew!!! 37 min & 50 seconds.
The walk overs were criminal, and after 20 I switched to baby ones, but even those little bastards killed, because you had to come back up on your toes for the walk over, which terrorized my abs.
I realized later in the workout that the way to shave off some precious minutes is to really power through the squating portions of this routine.
I have never done the side one arm pushup before and I fell in love with this exercise. It seems easy at first, but when you do 50 of anything, you tend to re-evaluate the meaning of easy :) It’s an awesome exercise, I slowed it down a bit on the lowering part,, and that really worked the loaded arm.

Thank you so much for all your posts, they make me excited and pumped everytime I work out. I’ve been doing your workouts (or varioations of them) for approx 6 weeks, 6 times a week, and I am already amazed by the results. Even my spaghetti arms are starting to look more rounded around the shoulders, and I’m noticing great gains in strength.
THANK YOU!!!!!!

I have to thank you about these awesome videos. I have been looking some site where i could find “personal trainer”. Luckily i found this site. I love your videos. These are so good for me because i can do exercises inside, in my own room. I’m from Finland and we have so much snow here that can’t run outside. I hope that if i keep doing these i will look awesome in my wedding dress next autumn :)

zuzana what do you do for a living? i’m curious, cuz life seems so good moving to malta haha.

Ahoj Zuzi,
chci se jen zeptat odkud pocházíš?
Dík za odpověď Tom

That’s right Grace,
in fact I do think that you got no business lifting weights if you cannot handle your own body weight :) but that’s just me :))

My biceps and back muscles (lats, and upper back muscles) are seriously murdered with the reversed push ups. My triceps are obviously also at work there but I am very aware of the pain in my biceps and back muscles.

hey, I’ve been personal trainning for the past year and i just came across your page, your very clear and consistent, your workouts look great, and would like to know if you’d mind if i take some routines and have some of the girls i train try it out. get back to me because i hate it when ppl steal routines.

if you have any other exclusive tips, possibly some diet tips for girls i could use i;d really appriciate it my email is attached get back to me.

keep it up

adrian ion
a.i. fitness trainer

thank you frederick for your respond.
Christine.

Hello Zuzana,
I would like to ask you some questions, where do I have to actually start if I want to get more fit.
I have one problem with my back and i really dont know how to solve it.
Your videos are just great and i would really like to follow them, but its kind a hard one to find the one which is for me the best..
I dont know where are you from but your accent seems so me like you could be from Czech or Slovak republic..so if you are please you can write me on my mail (i left it here) in one of those lagnuage…it will be mouch easier for me to tell you about my problems..
Thanks for what you are doing, becose you are doing it just great ;)
All the best,
Dominik.

I just did this workout now, in the evening, but agree it’s better to workout in the morning. This is my first time doing this workout and I did it in 35 minutes 7 seconds. I’m sure I will do better next time.

WOW! That was ridiculously intense! I thought I was going to die for about 20 mins after that one:) No wonder you are so ripped, my legs are burning and my head is in disarray…in a good way:) I finished in 20:13, with barely any rests in between, so under 20 in the future is going to be a real treat:) Keep em’ comin’ though! Thanks for the killer workout Z and the competition C…Cheers…K

Cau Zuzanko,tak pisu jeste jednou:)asi to spadlo do spamu:)
Takze,chtela jsem se zeptat jestli nevis kde bych jeste mohla koupit ty lululemon podprsenky co mas ty,treba 3 kusy v ruznych barvach,protoze na lululemon strankach uz nejsou k dostani,pry je prestali delat a na ebay je to bida,nic tam neni…poradis?
A k tvemu tematu o tom co nas motivuje a naopak kvuli cemu si treba rekneme a dneska nebudu cvicit…..Ja to mam trosku slozity mozna,nevim jaka je tvoje prace krome stranek,ale treba docela tezko pracuju,tyden mam ranni a tyden odpoledni a pracuju treba i 8 dni a pak mam 4 dni volne,takze ja kdyz mam ranni tak cvicim bud hned po praci nebo nez jdu spat,coz me treba prinuti nejist uz od 18 vecer,coz je dobre ze…chichi,no a kdyz mam odpoledni tak cvicim rano hned jak vstanu.No a nekdy to je tak jak rikas,clovek je unavenej,zbytej jak pes,nebo mi holky mame treba mesicky,nebo nejaky to nachlazeni..tehdy je to tezky se donutit,ja mam prave rymu a jsem dost utahana a tak si dneska rikam a neeee vzdyt se nic nestane,nebo jindy si rikam..vzdyt nejsem tak tlusta,lidi na me jeste nekoukaji skrz prsty atd……vzdyt to sama urcite znas,mas sve soukromi jako kazdy z nas a take sve povinnosti jako manzelka…v praci…kolem vaseho hnizdecka,pejska….mimochodem je ta tvoje fenecka uzasna,takova miloucka,prekvapilo me ze mas pejska a upevnilo v tom ze jsi urcite strasne mila,hodna a vlidna osoba:))zajima me co jsi za znameni zverokruhu jestli prozradis:))
No a co nas motivuje???????No prece TY hlavne!!!ale asi jeste mozna nase soukrome problemy,jak zdravotni tak i treba partnerske,urcite se kazdy z nas chce taky libit,ale i treba celebrity jak jsi kdysi o nich mluvila,a taky myslim ze tvoji velkou motivaci je Frederick vid?
Ja si treba rikam,jestli neni treba radsi lepsi odpocivat kdyz mame rymu,je nam na nic,myslim tim unavu,mesicky atd.??jestli si spis clovek neskodi,ale i tak to dneska asi nevzdam,musim to zvladnout,po 3 tydnech cviceni uz vidim malinkate vysledky,jako zestihleni,ale to bricho mam porad spekaty:((a vazim porad stejne,ale do leta to chci zvladnout:))je mozne poslat ti pak treba fotku pred a po??jestli jsi zvedava?a kam?myslim ze by te to pohladilo,kdybys videla co jsi dokazala,ale to asi vidis sama na sobe vid.tak se zatim opatrujte a zase nekdy paaaaaaaaaa:)))

Ahoj Danko,
Ja si ctu komentare jednout denne protoze vickrat to nestiham a vzdycky jich na me ceka asi tri sta at musim je vsechny precist – proto to trva dlouho nez se tvuj komentar objevi. Pokud budes chtit poslat fotky pred a po, tak to by bylo super a kdybys chtela tak bych je mohla uverejnit na strankach pro ostatni aby meli dalsi inspiraci. Zatim pa.

Hi Zuzana,

Love your site! I’m curious if the daily workouts you post online are actually the only workout/exercise you do each day… or do you do other cardio, weighlighting, etc. on a daily basis as well? Thanks for being such an inspiration!

Hi Jodi – these are the only workouts that we do :)

i want t o now how many rep of each excersice
i have to do the 55o if im starting?

Hi,
Just as long as you give us a shout out :)

Hi – I will research this for an upcoming article because it is a very common question :)

Are there any plans to offer your workouts as video podcasts It would be a great way to follow your routines while in the gym or in a hotel room when on the road

I am the excuse KING!! LMAO yup..but the excuse that always gets me is…i need the sleep..also it’s too cold(winter) too hot(summer).. the gym is too far away..i “forgot” my gym bag…i JUST ate..i’m too hungry…too sleepy..too tired..etc my list goes on forever..it’s amazing that i do manage to work out sometimes LOL

I’ve noticed that I work out better at night. I am a runner usually and I use these workouts as supplements when it’s too cold or rainy or just to keep the rest of my body in good shape. I find it’s really difficult though to get up and work out, and that my times aren’t as good. Although I have to say I really do feel better through out the day when I do work out in the morning. Is there an advantage to working out in the morning verses the evening?

Can’t wait to try try this one tomorrow! Zuzana, what do you eat before and after your workouts? And do you take supplements of any kind?

Hi Zuzana,

First of all thank you very much for posting the workout. It was very helpful and I have been following ur workout routine for quiet sometime. It is really great to see some progress from myself. I just tried this muscle murder exercise today and I took nearly 1 hour to complete it. I felt really gud. Actually I was planning to skip my workout today(looking for some reasons) but after viewing your video I decided to go, Thanks for the motivation. I just wanted to know whether can I do this workout twice a week? Thank u once again.

– Anand

Hi,
Reporting that I undertook my 1st attempt at this workout today, and completed it in 37min & 12seconds! So, I take my hat off to Z!

Hi Zuzana,

It must be a bit frustrating to have people think you’re fibbing about your workouts. There clearly is a particular nastiness and ignorance to these derogatory utterances.

I doubt if you were male they would have these doubts.

To those who question your great looking body I would point out that almost every military use bodyweight workouts to build muscles on both sexes. With great results! And there are hundreds of women who are ripped in this world and many of them spend about a much time working out as Zuzana. It’s true women don’t make as much testosterone as men, but it’s enough for the job it does in building muscle. I think what is the key difference with you Zuzana is sadly your beautiful. 8-)

Its a huge burden that you will have to bare for your whole life. 8-)

To most people pretty girls are soft and have little skinny bodies with thin arms and legs and certainly don’t compete with men!

You almost always beat my time at your workouts and I bow to your strength and stamina…you rock!

Best wishes,
–Chris

ohhh yeahhh I think I know what you mean! :) thanks for your response~~

it was a joke :)

Seba,

Tienes que mirar lo que ha escrito Zuzana e hacer el click en el fin de:

“Enjoy the workout. Description of the exercises with pictures are here.” o sea, hace un click en la palabra “here”. Vas a encontrar no numero de repeticiones y fotos.

Ahoj Zuzi..
Teraz som si všimol, že na niektoré komenty odpovedas aj Cesky..
Moj predosli koment preto prosim ignoruj.
Rad by som sa ta spytal, s ktorym z tvojich videi by som mal zacat ak si chcem vyrisovat troska brusko na leto.
Mam ale jeden problem, pri cviceni brucha ma dost intenzivne bolievaju krize. Hraval som profesionalne tenis,no neviem ci to stym nejak suvisi. Mas na strankach nejake dobre cviky na krize a chrbticu, ktore by mi pomohli, aby ma pri cviceny brucha nebolel chrbat?
Neviem totiz pri ktorom videjku zacat. Rad sa s tebou podelim o fotky pred a po aby si videla, ze zbytocne nestracas cas :))
Maj sa dobre ;)
Dominik

I think it really is a common question! It will be great to write an article about what we should eat after the workouts, but also before!!! Cause I have read too many things about that and I am comfused :(
Waiting for the article!!!!!!!!!! :)

Yo Dawn,

what’s up with the excuses? :) rain, lot a lot of room to lay down, path where people walk etc…:)

I don’t know how you split your workouts but as far as I am concerned if you make sure your workouts aren’t extremely short and the intensity is as high as it should be, then you should be fine. just make sure that although you split your workouts, you still make sure you have a balance so both your upper and lower body get trained.

As for running everyday, I am assuming you have a rest (Active) period during the week and you do not run 7 days a week? Personally I find that running every day can be quite taxing on your joints especially if you have got some weight to lose). I’d say that you should listen to what your body says about it :)

hope this helps!

Well lately its been rainy and there is not a lot of room to lay down. Kind of on a path way where people walk. I dont mind taking the extra time to split up the workouts I just hope I will still see a change in my body?? Do you think it will work?? Plus I try to run an hour a day too. I want to tone up every where and lose like 20 lbs.????

Ahoj Zuzi,
tak už na ty tvoje stránky pár týdnů koukám a ještě sbírám motivaci a odhodlání.Předcvičuju pravidelně pilates takže jsem si myslela, že jsem docela zvyklá, ale tvoje workouty ve mně budí respekt :).Nicméně udělám si plán, změřím se a vyfotím a jdu do toho.
Moc ti děkuji ta výborný workouty a těším se na další :)

Most people would admire Zuzana’s body just to look at it, but I don’t think anyone can really appreciate it until they try one of these workouts. I did HALF the reps for this workout and still felt like I was gonna hurl by the time I got to star crunches. My god! Woman, you are a machine! Thanks for being my motivation Zuzana.

Hi Zuzana,

WOW what a killer workout. I did this workout today, it was far more brutal than the cardio workouts that I do. It took me 65 min to complete this workout.

Thank you very much,
Prathyush.

You like arabic country?;) but is not abou this, I’m insructor of recreation and fitness and I saw your exercises is so so so good!!!!!!!!!Make more kind….

Hi
First attempt, 20:12. Good workout Z, keep them coming. I love the interval ones.

Hi Zuzana,

I improved my time on this workout by 8 minutes!

My new PB is 22:03 :O I almost can’t believe it…

I feel like a whole new person inside and out.
Thank you for taking me to a whole new level Zuzana :D

You’re still my inspiration ;)

you said that this is a warmup for you, so what else do you do? I’d love to know! thanks

I stoped playing handball two years ago and due to injuries, hormonal disbalace and a hell of an appetite I have gained 45 kg. … So since 1 of november 2009, after a horrible depression I strated working out again… I hava lost 20 kg. and I have 25 to go… I train every day and eat properly and before I go to the gym to work out I watch your workouts. Seeing your body and the work out motivates me more then anything :) So thank you Zuzana :)

19.58min ,
you guys are making as stronger and stronger. It’s great to see results not only physically , but getting faster is great too.
You are making “bodyrock” soldiers from us:)
thanks
B

Hello there-I want to reply to your question about motivation. I am a motivated person when it comes to exercise and I think I ubderstand why. When I was young my father took me to a gym. We saw a man who was my father’s age working out there and the man was in great shape and he loved to train. My father pointed out to me, the fact that this man loved training…not just the results but the process. That really stuck with me. I worked very hard teaching myself to love the process of working out and it worked. Now as an adult I am fully in love with the feeling of training. I let the results take care of themselves…and they always do…so I feel that if people learn to love the “work” part of the workout the rest will happen….time passes and the results happen if you just do the work.

I am a few days behind, 30:26 was my time… ouch! :)

I love your workouts! Lately I’ve been trying them out on my boyfriend when we workout together. Although he won’t admit it, I can really see it in his face that he’s working extra hard. Now I’m the one leading our workouts! There is always something new so I’m never bored. Thanks for all the hard work.

Thanks Carla,
Ya I run about 5 days a week and I do a lot of different types of work outs too. I like to change it up so I dont get board. But I try to work out no less than 45min. Norm an hour or more.

I apoligize if this info has already been covered, as I have not kept up with the posts…

I did a search on facebook hoping to find a page created by you so that I could become “a fan”. However, the best one I found was a group dedicated to you, but not created and maintained BY you.

Do you have a page on facebook? Would you consider creating one? It would be a great way to share your website and workouts with others.

Thanks,
Diana

Dear all,

I need motivation. I have started working out regularly since last year. And I see great results on my fitness level. But I am still not too happy with my appearance. I have the impression to look bulky and seem to not slim down really.
I try to work out everyday for at least 40 minutes, but due to other responsibilities I sometimes can’t always make that commitment, so I end up doing it 3 times a week for an hour. I eat healthy, lots of vegetables, lean meat etc.
What do I do wrong or do I just have to be patient?
What do you guys do to stay motivated? I want to live a happy and healthy life, so I never want to give up excercising. Thank you all so much.

I beat my personal best! Finished today in 21:36 and my previous time was 27:40 but I didn’t need breaks today so I’m well chuffed with that. I have seen a massive improvement in my upper body strength since last Oct when I started your workouts.

I think I’m quite a motivated person when it comes to working out. I have to squeeze my workouts in when I can (usually lunchtime when my son has his sleep) so I just tend to get on with it as if I don’t exercise I’m a pain in the a**e, so I’m told!

We are working on it :)

sounds dumb. i need something to train FOR. my girl friend (who does your work outs and loves it) can do them just to “be fit” but i need something. When i was in the marines, it was easy – you worked out because that was your job. but out here in the civilian life there’s no enemy, no terroists, nobody shooting at you. so i do a lot of other stuff, like judo or rugby. when i don’t want to run or lift or do a last set, i think, there’s a guy out there who IS going to, who’s training with intensity and focus, and hes going to push just that bit more so he can tear your head off. right in front of your girl friend. or i think some day an earth quake is going to hit, and someones going to be counting on you to be fast or strong or tough. one mantra keeps going through my head of a guy who was in new orleans. we prepare, so we don’t end up at the superdome. (for those that don’t know, the superdome was where they put a bunch of people who stayed behind, and it basically tuned into a three day prison riot of rapes, murders, stabbings, assaults.)

all of this sounds paranoid, i know that. but without that drive of knowing that someone might be counting on me, or someone might be coming for me, really ive got no reason to work out much. my girl likes fat guys! hard to find motivation there!

try it out. some day when you don’t want to work, ask yourself, what if this isn’t about looking pretty. what if this is about that one moment in time when i will desperately need reserves of strength and stamina, not for sex or athletics or fun, but in the rain and fire, bloody death and my child dangling from my hands. Tokyo subway bombings, new york on 9/11, Spainish train station attacks, french five day riots, Haitian earthquakes, Filipino volcanoes, Nigerian warlords…all over the world, something can happen that has nothing to do with you or your country or your world view in seconds. will you have that last moment in you? because you earned it? or will your baby fall from your grasp, because you were tired that day?

Hi Zuzana, I did the workout in 23min 53 sec. I could not believe it so I triple checked if I did all the exerceices and I did?! I was even able to do 30 normal pumps ! I really do not know what happened to me today. I guess it is the motivation and inspiration you give me. It’s ridiculous how my condition is improving in such a short period of time. All the hours running never lead to this! I am amazed..I am dreaming of having a ripped body for the summer. Who knows? I might be able to get it! :-) Thanks again, I am so much more enjoying my workout now and it is because of the workouts you are posting. You seem to have a talent to put together enjoyable and effective workouts!!

Hi you guys!

Thank you again for another great workout! I have been telling many people about your site because it is the greatest motivation! For people that are competitive especially…like me! I did the workout out in 28:06! So proud. I just had shoulder surgery 2 months ago, so I only did about 15 regular walkover push-ups and then did it on my knees. The one arm side push-up didn’t seem to bother it. Thank you again for your excellent workouts. I get so excited when I see the new ones come up. I can usually keep up with many of the routines, but the jump rope kills me everytime!

Thank you for making my life better!

i have a hard time with the wall stand, i cant bring my one leg up . any tips

Wow you did well !!! I did 25 min 45 sec, it is a real nice workout, heavy duty one!

Thanks !

I had the same problem. Read this article I’ve found http://www.runtheplanet.com/trainingracing/training/women/menstruation.asp so don’t be upset on you. You should concentrate on the good parts and don’t give up. After a few months you will get used to.

I did this workout in 31:24, the push ups were killer! thanks for your workouts.

Zuzana thank you so much for this website, for all the tips and workouts you are definitely my inspiration i envy you so much for your body!!! I completed de 550 rep muscle murder workout in 41 minutes, lol, hope next time i can beat my own record. I have a question for you, ¿did you get a boob job? Cause they look amazing and i was wondering. Thanks again! Kisses!

[...] Zuzana at BodyrockTV, has the type of physique I admire and want for myself. It is pretty evident that she has worked hard and continues to do so to keep herself ripped and I have huge admiration for her commitment to her extremely fit and good looking body. Anna over at path to fat loss, is another strong, fit woman, whose physique I admire. I ran one of Zuzana’s daily workout videos past a few male friends of mine, thinking they would be mesmerised by her and they seemed to think she was TOO ripped, had too many muscles and I could tell they were threatened by such a buff woman. You know because women have to be all soft and cuddly or some such nonsense. [...]

I finished it in 20 minutes and 24 seconds (I am an active person and have been an athlete for years) but I just cant understand how I beat Zuzana’s time! She amazing, I focused on my form and everything. The only thing I had trouble with were the side plank lifts (i didn’t feel comfortable in the position, i’m use to doing it with my forearm on the ground.

I DID THIS WORKOUT ITS SUPER HARD IVE BEEN IN PAIN FOR 2 DAYS LOL BUT ITS GOOD AND WORTH IT. THANKS ZUZANA

SILVIA
MIAMI, FL.

Hi i feel like do all those exrcises you are givig me inspiration to start to work out congratulations thankyou

[...] Here is the original post: 550 Rep Muscle Murder Workout [...]

Awesome! You put sluggish beer-drinking slobs like myself to shame. Keep it up

Hi Zuzana, i am new at this site and i’ve just finished 550 rep workout in 20 min. Pretty good for the first attempt I think. Next time I’ll try to push it even harder in order to beat my record. I also love how you mix up all kind of exercise into one workout, it’s very effective. Thanks again for all your workout tips you give us.

Hi,
Thank-you for all your great and super challenging videos. I’m sure someone has already asked you this, but do you do any cardio? I try to always get a 2.5 mile run with every workout and then do one of your workouts, but I feel exhausted by the end. Should I split days where I run and days where I can just do one of your routines?

Love your videos! Watching them definitely motivates me to work out.

Woohoo :D I did this yesterday in 24min 30 sec and today— my muscles are a little sore :D But it feels good!!!!!!!

I really liked watching the 550 rep workout! It inspired me to go to the gym and try it right now. I like your videos because you come up with routines that I would have never thought of and it’s great to always be changing it up! Thanks!

Man… You do sound paranoid. But I totally get what you are saying. I live in a place where the future is uncertain. Anyday there can be bombings or attacks.
My father was a military man for 24 years and the message I got from him was ‘Always be ready for something’, you know? Be prepared.
I workout to be healthy ,to feel good and look good. But also to be strong, flexible, fast, to have stamina, to be able to hold myself through the worst situation I could possibly imagine. For myself, or for someone who may need my help.

I know it sounds crazy/paranoid. But our world is not going to become easier to live in. There are things like climate changes and wars not many will survive.

It’s not a very positive incentive to working out and I wish you would be able to train just to ‘be fit’ or ‘be healthy’, but it’s better than nothing :)

Rea, Israel

According to my nutritionist you should eat a balanced meal (proteins, carbs but not a lot of fat) about 1.5 to 3 hours before your workout (depends how your meals look like, if you only eat small portions than 1.5 hours is enough, if you eat bigger portions you wait 3 hours), then exactly 30 minutes before you workout you eat a small amount of carbohydrates (like half a banana, half an energy bar,dry fruit) to provide available energy to your muscles.

Immediatly after your workout (before you shower) you should eat another small amount of carbs – this will start the recovery process. A handful of cereal with raisins, for example, will be enough.

Within 30-45 minutes after the workout you should consume a meal that provides protein, carbs and ‘good’ fats in a 3-4 grams of carbs for 1 gram of protein ratio. Don’t forget to drink enough water.

Hope this helps :)

Yes i did it :), last saturday i did the 550 reps for the first time in 27 min and 45 sec, today i beat it in 23 min and 50 sec, its awesome, but thats not all, becourse my weight was then 161,48 lbs and 13% fat, today its 164,78 lbs and 12,7% fat.
Right now i do your workout 4 days a week, and weight train mon-wed and fri, next week i will get my gymboss, then i will start train 1 to 2 times a day, i know my body needs rest, but i feel ready for it c¨,).
So what would you recommend me.

this workout looks intenseeee. i cant wait to try it =)
i wish i had a cool outside place to workout like that!! you can get a nice tan while your exercising!

23min 35 sec!

i did this workout in about 38 min and 23 sec it was very challenging but i loved it. Hopefully next time is better, and its also nice to do your workouts when its cold because of all the snow no one wants to go out. So it is nice that i can view your workouts at home and get much of a workout as i do in the gym. Thank you so much!

Hello! I’m from Russia, and very bad speak in English.:) today has casually seen your videos, and I am simply admired by your body. Has very much pleased that all these exercises I can make houses. Has very much become interested and tomorrow I will start to do (not today because 12.55 AM and I am going to sleep). Has given the reference to a site to the friend, too very much it was pleasant to it. We will train. Now I will become constants your site. And as there will be first results, will necessarily brag!:)
thanks! Russia, Krasnoyarsk. (Siberia)

Today, I did this workout for first time in 26 min. 6 sec, and it kicked my butt!!!

Hi, I am also a Russian lady living in America, and having a history of strenuous exercises in my teen years resulted (of course) in a very good physical shape in my later years (which, however, has been also left in the past :-) I have been utterly impressed with Zuzana’s workouts found on this website. Yesterday I was researching the Pilates various reformer routine I was drawn to at this time, however, unexpectedly finding Zuzana’s pieces, I lost an interest in getting the reformer and absolutely loved her work, especially the “550-rep-muscle-murder-workout”, “fat-assassin-workout” and “sexy-beast-workout”, which I found to be quite creative, engaging and effective. Her workouts beat my entire DVD collection of yoga, Pilates and belly dancing routines! I can’t wait to get into a better shape to be able to proceed with Zuzanna’s :-) (pardon my comparison) “as brutal as army sergeant workouts”, which are somewhat too relentless for me now, but surely would eventually build up the strength and stamina I undoubtedly need at this time, had I only found the courage to start practicing her routine. Anyhow, I am increasingly motivated to start! I also hoped to buy some Zuzana’s DVDs from Amazon.com or some other site, to enhance my workout collection and to be able to use them some time later, upon restoring my stamina, but was disappointed with not finding any. Any plans to produce those?

Thanks, Zuzana, for your great work! Your determination and dynamism are also contagious!

I am a big fan of your workouts and i am 15 years old. I was just wondering if i should be doing these workouts or if i should do less because i am finding them exhausting. Maybe my body is not developed enough, i don’t know, but am i capable od doing this on a daily basis?? p.s i love your workout gear:P

Hi Zuzana,

I’ve been following this site for sometime and I always seen your rutines interesting, but I never done it because I’ve been going to the gym 5 times a week for the past 3 years. But today I didn’t go and I said ok lets try one of your routines, so I check this one it seems pretty challenging and a full body work out. I must say..UFFF!!! I was exhausted at the first 2-3 minutes and sweating just like I just started to go to the gym 3 years ago. Now I realize why you sweat that much. Besides of my “bad shape” I could do the whole routine in 32 minutes 42 seconds. Now I know if one day I stop or can’t go to the gym anymore I will start doing your routines without a doubt, or maybe even mix them between your routines and the gym.

Thanks!!!

holaaa!! very good!! to lesson. me gusta seguire tu rutinas ,muy bueno , adios desde venezuela

Ok! Great stuff…Used it last week as warm up in the MA class… The guys managed to do it in 16mn47″
:))
Thanks!

Hey Z- You said this workout was only a warm-up for you. What did you do afterwards to finish your workout? Are you a runner or do you do some other type of cardio?
Thx!!
Gretchen

funny – chose the 550 yesterday to be my start with Zuzana’s workouts, and you guess – 26 min 06 sec ;) loads of fun, but the pushup-walkovers were a killer.

how can i get all these videos on my zune and/or my phone?

I feel like Roger Bannister. I just did this in 20:28:76 – about three minutes faster than I did it not quite a month ago – and I was really paying attentin to my form. This is ridiculous! I can’t thank you enough not only for the motivation you provide here, but also for the motivation I get from the way I look and feel these days – I never ever would have imagined that I would be in the best shape of my life when I wasn’t doing ANY running at all. Truly – thank you.

x

It was a typo! I know how to spell “attention”.

I did it in 22:26… I am getting better and better! Thank you!

Where are your blogs and explanation and reps to your workouts! I Love yOUr Exercises!!

Your video is great! So is the concept with song! Thank you Michael ! LOVE

I’ve done this workout this evening in 26:20. Your workouts are great. I’ve started following your fitness advices from about 2 weeks and I can feel the difference. I am a big fan of aerobics, and I practiced regulary in the last 4 years, but now I feel that aerobics no longer works for me. Like you said, in order to see differences, you should challenge yourself.
I love your blog and good luck in what you do.
Greetings from Romania! :)

Your video is great! So is the concept with song! Thank you Michael ! LOVE

I did this workout today in 20 mins and 10 sec. It was a good warm-up!

I love this workout.  Today I hoped to beat my April score (28:31), but I did not (29:43).  However, in April I only did 6 of my walking push-ups from my toes.  Today I did 30 of them from my toes before switching to knees, & I made sure to do all plank walks from my toes.   Overall, I think today shows an improvement. :)  I followed this with a long walk on the beach.  It’s too pretty today to jump rope at the gym!

32 mins! the first time i did this workout i think it took me 47 minutes! What a great improvement! :oD

The first time i did this workout in 39:58 min but today i did it in 24:15 :D  This is awsome! Thanks a lot for helping me get stronger!