Hey Zuzana, I’m excited to try this workout….but I had a question for you first……I know you’ve said before that you buy some of your workout clothes at Lululemon, particularly your top, you were most recently wearing in you stretching routine…But I’ve been trying to find good tops”aka bra type tops” like your workout tops for hiking….They would work really good, because most sports bras push “the girls” together and does not let any air in there when your hiking, could you tell me where you get some of your tops…I have tried Lululemon and haven’t found anything similar to what you have!!! Please help!!! P.S. Your workouts and the great shape your in, help motivate me to exercise when I don’t want to!!! So thanks!!!

Perfect workout for tomorrow. I did upper body lifting with a super set of pushups and some HIIT intervals today. I will definitely be doing this one tomorrow. I love Tabatas. This is a great full body workout with the intensity of a great fat burn to boot!
Just a little aside Zuzana, I think that Fredrick and my husband were separated at birth just by his camera angles alone, as a photographer- my DH and Fredrick are def. kindred spirits…lol.
Kitty

Love the name of this workout. To see your suffering here makes me think I may be a Pychopath after this workout…lol! J/k I look forward to its brutality in the morning. Thanks Zu and Freddie. Hugs=)

This is excellent! Just what I need!! =)
I love the extremely brutal exercises! Thanks!!

I love this ab workout that you used in todays workout, it is one of my favorites, but I wanted to share with you a new ab workout I stumbled upon, it is super hard, not like any other ab exercise I have done before. It is called the corkscrew:
Step 1: Lie on your back, extend your arms behind your head, and grasp the legs of a chair to stabilize yourself. Keeping your abs tight, raise your legs so your body forms an L shape.
Step 2: Use your abs to lift your butt off the floor as you twist your legs to the right as far as you can, then slowly lower your butt to the floor as you twist your legs back to center.
Step 3: Repeat the move on your other side.

– Megan K =)

Zuzana,

I share your passion for diet, fitness and Lululemon clothing; I also have a Eastern European upbringing and am living abroad; lots to learn from your workouts, I love your blog. Thanks for sharing and keep up the good work(out)!

Zuzanna,

Last year I dropped over 50 pounds.. by running and watching what I consumed daily. I gained about 17lbs back and had injured my hip running 7 miles 3 times weekly. Im 40 now.. and Im happy I ran into your site. I am inspired to follow your workouts added onto my 35minute of walking the dog. …I will let you know as I progress.. Thank you for all your hard work. Watching the videos are very helpful.

Did a trial run to make sure I do everything right in the morning.
Thank you again for all your strength and encouragement. You keep me motivated, I will have to say there are days that I think I just want to eat whatever and lie around, but I don’t and fortunately my rheumatoid won’t let me, hurts more when I eat wrong or don’t exercise. Again I can not tell you what your site means to me.

You are just AMAZING! I love tabata’s because they are short but effective

So its like the Tabata protocol? Yeah:)! I loved the old ones, I still do them fom time to time.

I am loved your workouts and because of it you are so nice. My boyfriend and I do your workouts three times a week but he is very whiner :D jejeje. Thank you Susy for your blog.

this looks like a great workout it reminds me of one of your really old ones! :) i love your workout tights btw haha! out of curiosity, at what age did you start getting into all this fitness stuff? and at what age did you start to get the amazing body you have? i’m pretty toned myself but my goal is to get as toned as you! it’s amazing!
thankss :)

I think you should replace that trainer on that show ” Biggest loser” i think her name is jilian. I hate the way she yells at all those fat people. I think you could get better results from them while still being nice.

Well, I deserved this workout after the late-night spaghetti…thanx guys

Z,

This one was NOT fun !! :)
Thanks (I think, ha) for sharing.

NASTY NASTY NASTY!!!! But NICE! LOL!

Really enjoyed this workout today! Definitley getting stronger and fitter – Thanks Zuzana!

Question about push-ups.

I was told to try and keep my elbows close to the body but I noticed yours angle out. Does the position of your hands and elbows matter when you do the pushups in your workouts?

Thanks for any info.

I like the Tabata workouts, they’re my favourites, thanks!

Hello both – I was feeling very very guilty about my splurgy weekend (it was a birthday celebration so I made and ate some amazing chocolate cake and also had a few too many glasses of wine) so I went for it big time today.

Burpees: 5,5,5,4,5,4,5,4
One Leg DL: 12,13,12,13,12,12,12,12
Mountain Climber: 43,39,32,34,30,29,28,28
Side Crunch: 15,14,14,14,13,11,12,11
Side Lunge TD: 13,13,13,13,12,13,13,12

First off I LOVE YOUR BODY!! I came across your videos on you tube. and I see how you push yourself to be better then the day before as you say “Bet your own personal Best”.
I just have a few questions.Please forgive me if your asked this 100 times a day, but how often do you work out? Every morning? Do you take rest days? How long have you been doing this.. to look the way you do today?
Thank you for your time.
Carol Strange [:

Hi Zuzana,

I just recently found your website and love it! I’ve been working out for a while but have gotten bored with my training. I’m definitely going to incorporate your workouts into my routine.

I have a couple questions if you have time to answer-

Do you work out with weights much anymore or do you do mostly body weight exercises? (Whatever you’re doing it works- you look incredible!)

I’m a little confused as to how to set up my routine if I lift weights and do body weight exercises. Does it matter if I lift legs and then the next day do your plyometric type exercises that work my legs, or is that too much? Can you do plyometric exercises every day?

Thanks!

Okay I was going to go for a run today in the snowy streets we are enjoying this week, but that didn’t workout b/c I don’t have anyone to sit w/ the kids!
So I got to do this workout today after all!
here were my results…I was happy with them!

Burpees 4 4 4 4 3 3 3 3
1 Leg Ddlft/jump 10 10 9 9 10 10 9 9
Mount Climber 36 37 35 26
Side crunch 10 13 14 13 11 10 10 10
Mount climber 40 33 30 30
Side lunge/touch down 11 9 11 10 10 11 10 12

SORRY I had to split up the mountain climbers into 2 sets of 4…I have a heart condition (mitral valve prolapse) that makes my heart skip upon extreme over exertion, which I was nearing after 26 – the ox. blood mixes w/ deox. blood…can’t let that happen! But look how strong I came back!
I hate breaking your rules, please forgive me!

I feel SO AMAZING after this workout and I would like to say that while I like timing myself to see how fast and strong I am getting, this Tabata format is a WONDERFUL change here and there, because I can psych myself into doing more reps, thinking the time is counting down better than I can psych myself about being as fast as I can in an undetermined amount of time. :) I can’t wait to see what moves you use in this Tabata format next time you choose it!
You are my inspiration!
Joni

Great one! it’s good to know that we are not the only ones trying to sweat it out! all thanks to Your website!

cheers, and thumbs up !!

I just recently stumbled over this site, and absolutely love it! Having lean muscle is attractive! Any women with this physique should be very proud of themselves!! What a great achievement! I have always loved to exercise, but have not been able to get the results that I have wanted. Today, I started my first daily exercise with Zuzana. I’m so thrilled and can’t wait to see my body change. I know that through her site, along with watching my diet, I will be able to see the improvements that I have always wanted! Thanks for being my inspiration to push myself in different areas:)

Amazing workout!!!

Burpees+pushups+jump- 5-5-4-5-4-5-5-5

oneleg deadlift+jump- 12-12-11-12-11-12-11-12

Mountain climbers-was the hardest!!!
46-41-40-32-30-30-30-25

Side crunches- 18-20-18-17-18-18-18

Side touch down lounges- 14-14-13-14-13-14-13-14

Had a great time my heart rate was at 160 most of the time

Thanx
xoxoxoxo

NImer

Thanks for the phenomanal website!
I’m wondering what’s the name of the timer that Zuzana counts on? (Name/model?)

I’m ever so grateful for Bodyrock.tv for adding sweet drips of sweat to my life!

I skipped my morning run (slept in HA!)and just went for this cold turkey…

Burps: 6-5-5-5-5-5-5-5
One leggers: 10-10-10-11-10-11-11-11
Mt climb: 37-37-37-38-38-38-38-39
Side crunchers: 14-16-16-16-14-16-16-16
Side lungers: 12-13-13-13-13-14-15-15

Now off to jump in the ocean and cool off. This was a great one! I love the rests :)) Thank you for the challenge! This got me thinking of the options:
How about a jump rope interval challenge? That would be so gnarly!
I wonder if this workout would be easier or harder if it were broken into four repeats of 2 sets each? The possiblities are endless.
Sometimes feels harder to me if the muscles are challenged in all different places at once…make the heart flail! Blood to the legs, now arms, now stomach…:) Call it Heart Palpitations or Fluttering Heart or Unclog the Arteries.

Is this a Tabata workout? I am confused since you are doing the 10 sec rest first and then the 20 sec work. Why is it switched?

This is the first work-out I tried. It was a long time ago that I worked-out for the last time.
This routine really drained me out, I am so tired right now I have to go to sleep!
But I will try to keep it up, because I want a nice body in the summer..
Maybe if I keep following your routines, I will finally have a nice body in the summer!
Thank you so much for the videos!

OK! Here are my numbers for this workout today!
Burpees= 6,5,4,4,4,4,4,4
1 leg DL=14,12,13,12,13,12,11,11
Mtn Climber=46,46,39,34,34,32,33,39
Side Crunch=19,20,17,19,18,18,18,18
Side Lunge=15,15,15,15,14,14,13,13
This was a killer. I’m not kidding…and I do Tabatas almost every day.

nice answer zuzana,

thnx a lot

I finally did it! This is the first workout i’m trying.

Burpees: 5,3,4,3,4,4,5,3
One leg dead lift: 10,10,10,10,10,10,10,10
Mt climb: 27,11,16,15,10,16,17,15
Side crunchers: 18,17,18,18,18,18,17,18
Side lunge touchdown: 10,10,14,13,8,13,11,12

I’m soooo tired!!!!
I bought the pink gymboss : )

Another great workout! I cannot catch up with all the posts lately, I had a busy weekend and didn’t work out at all so I’m behind on a few :(. Today was busy too and I’m feeling tired but I’m hoping to get back on track tomorrow! I do love the pants on you too! My favorite one of your outfits was the one that you wore in Six Pack Abs and Love Handles video, a lighter blue top and navy blue tight pants. I guess I love that color combo, anyways have a great day guys!

No pain, no gain!!!!
(A council, the audio doesn`t hears too good).

Another fun one:) At first I thought I was rockin’ it, but then was brought back to reality quite quickly! An amazingly awesome friend, who turned me on to your site, and I are challenging each other through most of these workouts. I find that pushing each other is helping me to push beyond my own perceived limits! Thanks C:) and of course I challenge myself against your times/reps…Thanks Z!!! I’m hoping my gymboss will be in the mail/delivered tomorrow and then I can really rock the interval workouts too:) Yeeeeeaaah! Summer is coming and the speedo is within sight…SCARY!…hahaha:)…Cheers…K

This work out was killer. Thank you Zuzana:)
Burprees 2-3-3-3-3-2-3-3
One leg dead lift 11-8-8-9-9-8-7-6
Mountain Climbers these were killer! 20-16-11-11-15-9-7-10
Side Crunch 11-9-10-9-8-9-8-10
Side Lunge 9-12-12-10-11-11-11-11

Did it this morning and I swear that after reading your results I was quite scared this morning.

I actually had to chat with myself as I warmed up first thing at 7 AM :-) My dogs were half asleep and looked at me as if I were crazy I am sure.

So this is what I did this morning:

Burpees (EVIL!!!): 7, 7, 7, 6, 6, 6.5, 6, 5
One leg deadlift: 13, 13, 15, 15, 15, 14, 14, 13
Mountain climbers: 44, 40, 38, 35, 37, 30, 36, 30
Side crunches: 17, 18, 17, 17, 17, 17, 16, 17
Side Lunges: 15, 16, 16, 16, 15, 15, 16, 16

Everything hurts! The burpees and the mountain climbers, MY WORD!

Thanks to those who posted their results, it gives me something to strive for.

Loved the workout as usual!!! I loved the name too. lol
Thanks for all you do Zuzana!

Did this now in the morning.

1. Burpees – 55543434
2. One Leg Dead Lift and Jump Up – 10,10,9,11,11,9,8,10
3. Mountain Climber – 40,40,25,30,30,/,32,40
4. Side Crunch – 19,18,18,19,18,17,17,18
5. Side Lunge Touch Down – 14,16,17,17,15,15,16,16

And now shower, then breakfast.

I dragged into the studio this am. I did a warm up series with the Stretch Out Strap then got to work on Sexy Psycho.

The Burpee combo was the hardest. Had to eliminate the hop on the One Leg Dead Lift due to a smarting knee from earlier this week. Kicked butt on the Mountain Climbers and Side Crunches.

Stretched out with some side bends, rotation and back extensions. Used a foam roller for the it band and knees as well as chest expansion.

I made some improvements on this workout today! At least this time I didn’t (almost) pass out. It’s a wonder though, as I was out celebrating last night. A few too many bevvies, so figured some punishment was in order!

Burpees – 5, 4, 4, 4, 3, 4, 3, 3,
One Leg Dead Lift – 11, 10, 10, 10, 11, 10, 10, 10
Mountain Climbers – 42, 42, 42, 30, 35, 30, 40, 29
Side Crunch – 18, 18, 16, 14, 12, 12, 12, 11
Lunges – 22, 20, 20, 20, 16, 20, 19, 19

I found the side crunches to be my enemy today!

I have say a HUGE Thank You to you Zuzana and Frederick. You are both such an inspiration to me and to many others too! I’m sure everyone would like to say many thanks for all the hard work you guys do, both with the blog and especially Zuzana for showing us all that it’s possible to get in shape without expensive gym memberships and just a few minutes each day.

I just hope and pray that you guys continue to offer this fantastic site free of charge!

Dee
Aussie, Aussie, Aussie, Oy Oy Oy!!!!

:D

I think you should call that supine spine rotation exercise ‘shark’. Just sounds cool and better than calling it no name at all. Also who does your website. Need help with mine to get it as good as yours. Thanks. Khumo.

Awesome Workout – I had a bad meal tonight and glad I could do this in my home and burn some cals. My form fell apart for the side crunch – something to work on.

Bit behind on the ol’ workouts too…

Results:

3-4-3-3-2-3-2-3
7-8-8-7-8-9-8-8
35-26-24-21-22-21-9(!!!)-25
12-11-12-12-8-10-9-9
11-12-12-10-13-13-13

i am thirteen yrs old and am doing these workouts for the first time! the burpees are really hard but the deadleglifts killed me i almost fell over trying to keep up but i feel really good so im going to continue doing the workouts until i cant workout anymore :)

I just ordered the timer so I can do all of your interval workouts. I have a calorie watch, but I keep looking at the timer and it throws me off. :) I look forward to getting it in so I can do this. Eek!

where do you get all your workout sports bras and bottoms? they are sooo cute!

Hope you guys had a beautiful day! just completing Psychopath Workout…i remember this one and I have to find which tablet I wrote my score in but I know I was stronger this time without a doubt. I know I should have done it earlier but we’re celebrating earth week here in Atlanta but so I got some energy and forced it this evening…oh I’m exahusted!!! I appreciate that you guided us on which workout for today, thanks so much! see you tomorrow.

4 4 3 3 3 4 4 3
11 10 10 9 11 9 10 10
20 15 7 0 10 19 20 ? :0)
14 12 13 12 12 12 12 12
13 13 13 13 12 14 12 13

I feel my muscles how they scream after todays workout, thanks for inspiring me how to do my trainings. Bye.

6 4 5 5 5 5 5 6
12 12 12 12 12 11 12 11
36 40 36 38 40 39 39 40
18 18 17 13 16 13 15 14
16 19 20 20 21 21 18 21
:-}

Hi,
I know you do warm up before exercice, of course, but i was wondering what kind of exercice did you do?
Can you put a few description of them on the next video or a special video just like you do for streching?? (which is great by the way!!)
thanks so much! :D

sorry, i asked the question above, but now i get it: 20 second rounds and 10 seconds rest, right? You are using the tabata workout method, right?

The mountain climber didn’t look all that hard, but I was pretty totally wiped after the first two sets because I put everything into them. :)

Burpees: 4-5-4-3-4-4-5-5
One leg dead lift: 9-10-11-10-12-11-12-12
Mountain climber: 42-36-20-20-10-15-15-16 (lol)
Side crunch: 14-14-16-15-15-14-14-14
Side lunge touch down: 9-10-11-10-11-11-13-13

Great workout, Zuzana! :D

Hi. I looked for web new set of new exercise, really hard… but this….ufff. Swims in the sweat.

I thought that i have good conditions… At all so is not…. uffff :)

Three times in the week for 1-1,5 hour i training Salsa. But I already began feel powerful challenge for legs.

1. 7 / 7 / 6 / 6 / 6 / 6 / 5 / 5
2. 14 / 13 / 14 / 14 / 13 / 12 / 12 / 12
3. 26 / 26 / 26 / 26 / 26 / 25 / 25 / 24 (left, right-1, left, right-2, left, rught-3, etc)
4. 20 / 20 / 20 / 19 / 19 / 19 / 19 / 19
5. 17 / 17 / 17 / 16 / 16 / 17 / 17 / 16

Greeting from Marcin, from Poland!

Hy all,

i’ll do this work out this night and i’ll send my scores.

bye

i’m not sure if I did this right, but I could only complete 6 rounds of each exercise. might be cuz i’m counting in my head and just have a general timer set for 4 minutes. but anyway. 
1. burpee w. pushup, jump: 8/8/8/10/10/4/-/-/
2. 1 leg dead lift & jump: 13/7/12/8/8/5/-/-(broke my left foot toe a while ago, still not back to normal balance so i can’t do as many on my left foot)
3. mtn climber: 40/40/40/40/40/40/-/-/
4. side crunches (alt/ea): 20/20/20/20/20/20/-/-/
5. side lunch & touch down: 20/20/20/20/20/20/-/-/

The last time I did this workout was:
Dec.19, 2010                 vs.    today July 3, 2011
1. 5 -5 -5 -5 -4.5 -5 -5 -5          1. 6 -6 -6 -5 -5 -5 -5 -5
2. 8 -8 -8 -8 -8 -8 -8 -9             2. 9 -11 -11 -11 -10 -11 -11 -11
3.47-48-49-49-48-48-48-50       3. 50-55-57-55-51-56-56-55
4.12-11-11-11-11-10-10-10       4. 15-15-14-14-13-13-13-13
5.12-13-13-14-13-13-13-13       5. 16-16-16-16-17-16-17-18

Followed by 5 forward grip pull ups and stretches.
Now back to house cleaning and gardening.

The best part about these short duration HIIT workouts is that they are invigorating NOT depleting.  The entire point of exercise (in my opinion) is to add benefits to one’s life not detract from it.  If we’re so wiped out from a workout that we don’t have any juice left to enjoy our day or do what needs to get done, but have to veg out on the couch…isn’t that missing the boat?

Thanks again, L&Z, you keep us pushing.

I made this into a time challenge instead of interval training:  Burpees (10 reps); One-leg dead lift w/jump up (10 reps on each leg); Mountain Climbers (25 reps)*; Side crunches (15 reps on each side); Side lunge touch down (25 reps).  I completed four rounds of this circuit in 28:53 

*For the mountain climbers, I was counting each TWO steps as one rep, but I’m not sure if that’s right.  If you count each step as one rep, then it was 50 reps of mountain climbers that I did in each round.

I think this is a great alternative if you don’t have a timer of if you prefer time challenges to interval training.  

1. Burpees (with push up and jump up)
5,4,4,4,3,4,3,3

2. One leg dead lift and jump up
9, 11, 10, 10, 10, 9, 10, 10

3. Mountain climbers
50, 48, 40, 38, 36, 37, 35, 30

4. Side crunches
11, 10, 10, 8, 10, 7, 7, 7

5. Side lunge touch down
12, 11, 12, 12, 12, 12, 12, 12

Funny how my mountain climbers drop down :P i was dead at the end of those! and had a little puddle of sweat on the floor whahha could clean up after the work out :Ploved it! brutal and loveable

1. Burpees (with push up and jump up): 5,6,6,6,6,5,6,5 
2. One leg dead lift and jump up: 8,9,11,11,12,12,11,11 
3. Mountain climbers: 37,37,39,36,38,39,40,37 
4. Side crunches: 11,11,14,15,15,17,15,15 
5. Side lunge touch down: 21,21,24,23,24,24,23,24 
Did this at the second time, and beat my old scores with 164 reps !!!!! :) Feel so good! :D ♥ 

10/13/11
burpees 5-5-4.5-4.5-4-4-4-4
1-leg deadlift 10.5-9-10-10.5-9.5-10-11-11
mtn climbers 47-40-45-37-36-41-34-37
side crunch 12-12-12-11-13-12-11-11
side lunge touchdown 12-13-12-12-14-13-13-13  in the past, i did side jump lunges for this workout…