Hi Guys,
I beat my personal best for this workout and completed 13 rounds and 2 squats. As usual I used my cool Gymboss Interval Timer to keep track of my time for this workout. You can find the full description for this workout with pictures here. As I mentioned in the video, it is time for us to start to take things a little more seriously if we want to look and feel our best this summer. If you start right now, you will have enough time to make the changes you want to make and reach your goals. Just imagine what a great summer you will have if you get in the best shape possible. This has always been a motivational pressure for me, because I always want to be in a great shape for the summer. I want to feel confident about the way I look, and I wanted to be fit enough to do all of the sports and outdoor activities that my friends are doing.
I remember going to the lake with my friends who were triathletes. They would swim across the lake twice, while I smoked 3 cigarette’s. The next year I decided to swim with them instead of just sitting on the shore and smoking. I was happy (and lucky) to make it across once and I slowed the entire group down because they were worried that I was going to drown. I had to walk around the lake while they swam back across again. As I walked back around the lake by myself it really hit me that I needed to start doing something about my fitness and lifestyle. It took me a lot more trial and error before I found my way. If you keep telling yourself “next year I will get in shape” or “next year I will enjoy my summer” – chances are you are stuck in the cycle that I talked about in the video. You can loose years of your life this way – don’t waste your time anymore.
Best,
Zuzana
Ahoj,
máš fajn psa. Mě teď na podzim umřela fenka v 11,5 letech na rakovinu, měla ji tak blbě, nádor se zvětšoval v oblasti záklopky a konec pro ni byl, když už byl nádor tak velký, že už ji jídlo šlo do plic a při každém soustu se dusila. Smrt není fér, obzvlášť u někoho pro společnost velmi užitečného. Držela v rodině náladu o pár příček výš, to byla její práce a dělala ji perfektně.
nejdřív jsem slintal jako každý normální chlap nad tvým krásným tělem, pak si říkal, že jsi ujetá, pak jsem začal cvičit a už cvičím pravidelně…má to cenu, máto cenu, má to cenu :)
saša
To je vzdycky smutny kdyz umre ctyrnohy clen rodiny. Me takhle umrely uz dva a hrozne jsem to obrecela. Jinak dik za uprimnost :)
hiya Zuzana
can you please answer these questions thanx
I am 14 is it OK to do these workouts? and does it loose fat or just gain muscle?
thanx
Nelly,
Bodyweight workouts are safe for a 14 year old to do. You have to make sure (as Zuzana answered before) that you keep good form while you exercise.
This will help you lose fat and shape your muscles.
I’ve been doing your workouts for a couple of weeks now, can I tell you that I have not stopped hurting since I started your routines?! I LOVE IT! You rock and I tell everyone that I know to come to your blog. Keep it coming, I can’t get enough!!
With love, from Fort Lauderdale, Florida.
jess
hey everyone,
can someone please explain to me this timer thing? I don’t understand what she says in the you tube videos about the intervals, etc. I am planning on buying that exact timer that she has….so can someone please explain to me how she is dividing her time, say, in the drag me to hell workout?
Hi Sarah
Zuzana uses a Gymboss timer which can time intervals and can also be used as a stopwatch. In the drag me to hell workout all you need is a timer set for 15 mins (there is a stopwatch and timer function for this on most mobile phones) and you then complete as many rounds of the exercises as you can (at maximum effort) in 15 minutes. Other workouts require you to complete all the reps and rounds and record how long its taken so you could use a any watch/stopwatch. The difficulty comes when you are completing Tabata style workouts which calls for 4 minutes of 20 seconds on and 10 seconds rest for example. The Gymboss is excellent if you are planning on following any of these workouts, is inexpensive and also allows you to concentrate on working out rather than keep checking times etc.
I’ve rambled on a bit there but I hope this helps.
Sam x
Hej Z,
Would just like to hear how I can substitute all the exercises you do while ‘hanging’ for something on the ground. Don’t have any rings, nor a wall or something that I could do pull ups or hanging legg raises. Do you have some alternatives for me?? Or would that just be push ups and legg raises on the floor?? Hopefully you have some alternative solutions. Thanks for all the hot workouts ;o)..
BR M
Hi Zuzana!!
I just wanted to let you know what a tremendous inspiration you are for me. I stumbled upon your website about a month ago and started making the recipes, eating smaller meals as well as doing some of the workouts (as I am a beginner). I dont know if I have lost weight ( I dont believe in scales), but I do know my body has changed and has gotten tighter, and I am getting compliments all the time, especially from my boyfriend. Even on days that I dont feel like working out I come on your websit and watch a video and I instantly feel rejuvenated and ready to blast fat. I feel and look great, and I have you to thank for that. Thank you Thank you Thank you so very much Zuzana and keep up what you are doing, its a blessing!
Hey Zuzana,
I do not have anything to do pull ups on.. can you suggest some home alternative for the pull up rings? or perhaps another exercise to substitute the pull up exercise. Here I would like to mention that I am a total beginner and I cannot do proper pull ups.
Thanks
kate
some people use their table.
What is the average of unique visits you site receives on a daily or monthly average? It seems as though you would have a reasonable amount of loyal viewers (like myself!)
Thank you so much for this wonderful gift!
Hi Zuzana,
I just finished this workout and managed 12 rounds and 10 squats. I never recorded a previous PB but, I’m pleased with todays outcome.
Thanks Z =)
Wow! 10 + 5 squats! I need to get back in shape! But I waste too much time with the pull ups: I don’t have rings and bars don’t fit in my doors, so I have a broom between 2 open doors (not so stable), but I don’t know where I could install rings so it will have to do!!!
Great work out!
I cannot do this workout at home since I do not have any equipment with which to do pullups BUT since I have been doing your workouts for the past month, I was able to do 6 unassisted pullups at the gym last night! I was so excited. I don’t like doing them (unassisted) at the gym because it is embarassing (to struggle), but last night I was like, just try. And I was able to do 6! I am definitely stronger from your workouts. My squats are lower to the ground and in general I feel great! Thanks!!!!!
Love your workouts, they are a great break from weights. Also (at the end of the vid) Charlie is a great looking dog. What kind is he?
Today is the day! 14 rounds with very lightly (is that possible?) chair assisted pull ups…I tried a few unassisted here and there, but didn’t want to destroy myself!
Old pants in the closet. Yup! I have one pair in this category–I love ‘em to death. They are (ahem) 27 years old, pre 2 pregnancies. They were always a hair on the small side in the waist, to be truthful. I can still do it, but it takes a few days of fasting to make it a happy experience. I’m gonna do it one of these years, I promise. Since you brought the topic up, I find they are a “better” fit than they were when I started Bodyrocking back in mid November. And I am not fasting :) Thanks to you!
I just want to let you know that you are my inspiration, I was on 160 pounds and after having my baby girl I am on 113! Now I’m looking for a trim and tone body like yours! You are amazing and I love that special way that you are!
best wishes for you!
just wanna say i love your videos and i hope one day i could have the power and motivation you do i do have a question i weight 190 and stand 5′2 i am over weight just wondering what video u suggest i do and for how long and what videos i should do next and should i being doing these videos or should i try louse weight first thanks
I suggest you do the workouts as they are posted.
Many of us (Zuzana and Frederick included) do 5 workouts per week with great results.
good luck!
Hi. It’s my first time to the site and I love the workouts you’ve come up with. I do have questions however. Do you do only one workout per day, or do you supplement with cardio? And if one is not strong enough to do a move (like the sumo push-ups) would they still benefit from modifying it (doing it from the knees) ? Thanks for the inspiration.
Hey Abey,
That is all the training she does.
You can indeed start off with your knees on the floor and progress from there.
Completet it in 16.28min
Zuzana have you other hobbys like playing Ps3 ore something else?
i didnt think that it would take this much time for yu to reply to your fans…i dont know where to look for the reply in my email.. or what.. i feel like i need to hear from u zuzana.. please reply.. please this is my 5 time sending a messae with no reply
I am sorry Rita if I haven’t replied to your comments. I read all of the comments that I get every day, but I don’t have time to reply anymore. I used to reply to most of my comments, but now I get over 300 a day and only reading them takes me almost 2 hours a day. We are trying to answer the most common questions through our posts and articles.
Hi Zuzana and Frederick,
When you get the chance, can you please post a few bodyweight workouts (Interval training or Tabata style) that a person with bad knees can still do… and still get a good workout in…. (I cant do lunges or squats)..Please look into this !!
I finally ordered the gymboss interval training using the link you posted !! Cant wait for it to be delivered !!
Thanks for the awesome exercise videos !!!
I have a quick question. I was wondering if say overhead presses with dumbbells or push ups would work with this workout?? I am unable to do a pull up as of this date in time so I was looking for an alternative to that otherwise I am golden. My legs are strong just gotta get that strength going in the upper body.
BTW, love, Love, LOVE this site and you Z. Keep up the good work. You are a wonderful inspiration to women throughout the world. I have really only been following you workouts on here for about a week but I am loving the way my body feels after I’m done. I’ve already noticed that with clean eating and keeping up with you I’ve gotta go shopping and get a new pair of pants ( shh, my hubby just bought me the ones I wore the other day that were falling off me at the store, LOL) since I seem to be losing inches like a mad woman.
Thank you in advance.
Much love to all, have a great day.
Hi Zuzano,
found your website yesterday and spent few hours just going through your old posts.Great workouts. You mentioned in one of your posts that you excerise 5 x week 20-30 min per day. Is that enough to start burning fat?From what I have read and heard it seems that fat starts to be burnt off only after 20 min of excercise which woudl not be enough with your 20 min per day. Or is that different for each person? Your body obviously contradicts what I have just mentioned. I am just wondering what is your training based on.I have been very active all my life and doing lots of excercise, many times on a competitive level, excercising for up t 3 hours per day but my body never looked that lean. Last question, how long do you worm up before your main workout or do teh 20 min include the worm up as well? Sorry for all these questions but as I am just about to start I guess I need to know how:)
13 rounds and 20 squats
12 rounds! improved by two rounds AND I have improved my pull ups!
Word! :))
I finished exactly 13 rounds and feel great!
Heyoo Z,
I just finished this workout in 14 rounds and 4 squats! I was SO surprised. I think my adrenaline is running hihg because I’m heading to OZ tomorrow to get married next week! It’s summer there now! Hopefully all the hard work has paid off :) I wouldn’t have been able to do it without you :)
I finished 10 rounds and 8 squats
hey i just want to know how does the rounds and time works ?? rounds of how many squats and pull ups ??
11 rounds of 9 squats ? is that what u mean ??? how many pull ups..:S any rest time during the 15 min?
im new at this , and i really like it but it will be better if i can do it properly !
THANKS:D :D
You have only 15min to complete as many rounds as you can. Each round consists of 5 Pull Ups and 20 Prisoner Squats w/knee ups. There is a link in the first paragraph at the top. Click on “here” to see pictures w/descriptions when she first posted this workout.
Hey Z,
I just sent a message but I don’t think it worked. Sorry if I’m repeating myself.
I just finished this workout in 14 rounds and 4 squats. I am SO surprised by this result. I think my adrenaline is running high because I’m heading to OZ tomorrow and getting married next week! It’s summer there now! Hopefully all my hard work has paid off. Thank you so much for all your help :)
I do not have a way to do pill ups in my home, so, instead I did push ups. I finished 12 rounds and 20 squats in 15 mins. I went the extra 5 seconds to finish the 13th round though.
Thank you for a great workout, and the much needed inspiration.
Hey Zuzana,
I have always been physically fit but really wanted to kick it up a notch. I used to spend 2-3 hours in the gym but wasnt getting the results I wanted. I have recently started ur routines and love the soreness and the fact that Im in and out. Thanks so much!!! I hope u realize what a difference u make in ppl’s lives!!!
Keep it up honey
Amrita
Help!
I have been trying to stay dedicated to your workouts but been having difficulties.
I wanted to know if its normal to feel dizzy and light headed while working out? This is a big deterrent for me.
HEY WELL I WANT TO ASK YOU WHAT EXTERCISE I SHOULD START WITH I HAVENT EXTERCISE FOR ABOUT 5 YEARS I HAD A BABY MY BREAST ARE WAY TOO SOFT AND I ALSO WANT TO FIRM MY BUTTOCKS WHAT SHOULD I START WITH ???
Would you be willing to share any pictures of yourself from when you were not in shape?
Thanks and much love!
I love your workout videos! You are very inspirational in your messages and tips you give so thank you for sharing with us!! =] I am trying to get in shape for this summer!! LOL I know I can do it!! I am motivated and u help to keep me that way lol
Hello Zuzana! Unfortunatelly it’s very difficult for me to do pull-ups. I’m 15 and I can’t do even 5 times. If you please make some videos devoted to how making pull-ups correctly.
Thank you
Hi Alexander – you can do assisted pull ups by placing some of your weight on one of your feet and using a stable chair to take some of the weight. I believe that in the Sexy Monkey Workout Zuzana demonstrates this technique.
Čau Zuzko, líbí se mi moc tvoje postava a cviky, které děláš. Chystám si udělat certifikát fitnes trenérky a ty mi dáváš inspiraci. Měj se fajn a ať se daří) Val
you´re awsome… I Love You!!!!!!!!!!!!!!!!!!!!!!!!
i´m wanna be your fan # 1
How many time do you practise a week? Every days? Every two days? Thanks for answering.
you motivate me
Yesterday I was able to complete 10 rounds. I was surprised. I really didn’t feel like working out but once I started I really pushed myself to complete 10 before the 15 minute time frame.
I’m really feeling this in my legs today.
I did fewer rounds today than I did the last time, but all of my squats were really really deep – to “rock bottom”, as you say, so I feel ok about it. 11 rounds plus 1 lonely squat. Thanks. I needed this today.
Kipping Chins
[13x + 5 SQ]