BodyRock.TV

Thank you for the reminder of summer coming up!
That is a great motivator!
I love to go white water rafting in the summertime, what types of summer activities do you like? =)

–Megan K

hey zuzana

great work out i love it
yes the summer is coming…

I’m search for exercises for the knees to reinforce the muscles of the knee
do you have exercises for the knees?
i need reinforces my knees

i do 2 time the month the work out crazy monkey and i love it.

greets tania

you are such a great inspiration for me =) I am soooo happy I found you:)

thank you sooo much
I told all my friends about you, and they are starting to follow you as well !!

bigggggg hug
thank you

gonna do this workout in 15 min ;) wish e luck !!!

The Coffee talk really hit the nail on the head for me. Thanks for being such an inspiration

Probably everybody was in a situation you describe on the beginning – why didn’t I work hard enough throughout the winter??
Usually I do start taking care of my body couple of months before summer, but I was never really totally happy with my results. This year, I started already in October – thank to you and your site!! So, I’m confident now that this is going to be my first summer when I will be looking awesome :))

Thank you once again for this project of yours, I think you are making a lot of people very happy (including me).

Hello, I was wondering if you evr have used or have considered using kettlebells to your workouts>

I am astounded Zuzana.You inspire me to actually stick to and reach a goal.I am young so its hard to stick to this or do that.I realized many years ago I said I would workout for the summer and I never did and didn’t really go swimming and enjoy my body.I am determined with you to become fit.Is it possible to lose out 10% of body fat by summer maybe with your exercises?

hey Zuzana! congratuation!
I’ve completed your previously workout now. And then I saw this workout. I can not click “here”, there is no link. I’m Portuguese, and your blog is very good to people who wants to do exercise!
That dog is beautiful!
Keep on :-D

Once again, great workout, and great motivational message.

I’ve watched so many people say “one day I’ll do something about this”, but never do. The best time to start doing something about life is right now! :-)

Thanks for sharing and giving us hope that EVERYONE, even the most fit person we know (You, duh. :p) had a starting point where they were not at a healthy fitness level. And also to know you once suffered from bad habits! Thanks for being such a constant source of inspiration…we know you will not let us down and that keeps us going.
Joni

it’s just you to see that your blog is everywhere!!

absolutely!

Zuzana,

What, in your opinion, is a reasonable weight loss expectation before summer? In your absolute beginners workouts you replied to a comment with a good routine…alternating days with entire absolute beginners workout and the interval cardio workout. I am currently approximately 30 (yes 30!!) lbs overweight, if I am doing only one of your killer daily workouts a day (and doing my best to eat lean) is it reasonable to lose those 30 lbs by july or should I be doing two daily workouts a day? I should also mention I am roughly doing your warm-up and stretching/cool down around each daily workout…

Thanks for inspiring me! Everyday I can’t wait to check your blog and see the latest challenge!

You two are doing a great job!

HI, I’ve always admired your motivation and your determinaton think I` d stop smoking is a very easy thing to do when it is motivated and that motivation must continue but unfortunately when we lose from time to time this motivation, this determination No occasional cigarette is never far ““ I know what I mean: for the urge to smoke n `is never far j` ve paid the price despite my weekly trainings. I envy your strength of character and I enormous likes the fact motivate us thanks to your strength and motivation, thank you infininemt, I wait your videos every day forward, you are really really great,

I have a quick question on diet. I have been following you for a while and the 6-8 small meals doesnt really work for me but how many calories do you estimate YOU eat a day? and also for someome that wants to loose weight what is a safe amount to eat a day…? I REALLY HOPE YOU ANSWER! THANNKKKKS
<3 B

z,

your speech really motivated me-i just feel that although your workouts have a great amount of cardio and toning, would you recomend additional cardio for people who want to lose weight as well as toning? i mean i want to lose 50lbs by summer…is it possible??? advise please!???

I feel you Zuzana, feeling less than confident is a terrible feeling of insecure emothions. I have weight issues and I always look like I’m a pound away from a pork sandwich. I have never been as fit as you but when I was your age, oh..a year ago or so (NOT):) I had gotten to my ideal weight but I wasn’t smart like you to know how to keep it off. Well I intend to keep my eyes and ears on you cause “no pressure” but I know you can get me back on my game. Summer fit is on baby!!!

Do you think, I could lose 10% of fat and lose 10kilograms in 2 months? Doing 2 of your workouts per day, 6 days a week? And following your diet recommendations? Do you think, I have any chance?

I just did the Ab Blitz workout and it’s a killer (: I did this workout last week and completed 11 rounds. Good job Zuzana!

Zuzana,

With a lot of these postings talking about the possibility of losing certain amounts of weight and body fat by summer, I just want to say that I have been doing your workouts 4-5 days a week since January 3rd (yes I even remember the date I found your blog!) and have already seen and felt results. December/09 was really busy and stressful for me and I gained weight. It was some stress eating and mostly the lack of time to work out. I have been a runner for a while and taking the 45 minutes out to run plus the getting ready and finding a place to run became too much. I was so upset to feel all my jeans getting too tight, etc. Well, let me just say that I am already fitting back into my jeans and as a matter of fact they feel even looser than before I gained the weight! I feel so good and am super excited to check your blog and try all the workouts every day:) Thank you so much- just wanted to give a little blurb about how fast it is working for me so I know if we all stick to this, we can reach our goals by bikini season!

Lauren

first of all wat is yours and fredericks fitness goal?i’ve read that u mentioned something about it in one of your articles but u didn’t say what that goal was :) please reply!
this was a really motivating article though. i mean, summer is definitly the time tht pple want to get fit for, because of the shorts and bikinis that pple want to wear and show off their body in the warm weather. i’m going to cut my portions in half now though because i realized that i am overeating my meals :\ thanks a lot and i dont think i’m going to do this workout because i don’t have anywhere to do my pull-ups,but i tried working out in the morning today and it is WAY better!
thanks a lot!
d
but I AM going to get the body i want before school ends (june) and i want to keep that body too.

i bet that if u push yourself really hard and eat heallthy than u definitly can make it possible. just always keeep your workouts intensive! :)

Thanks Zuzana!

My bikini bottom is already loose! I’ll have to get my mom to cut and re-stitch the sides but I’ll wait till summer because I plan on losing 5 or 7 more pounds (still have a tiny bulge under the belly button, it looks like it will be the last inch of fat to go away!)

Thanks also for the stretching routine, I’m a secretary and sitting all day at a computer (even if I sit straight) hurts my back and once I was done working out the stretching made all the tension in my lower back go away!

You’re the best!

Exactly what I’m looking for…EXCELLENT!

I’m transitioning away from weight lifting and looking to develop a 45min, full body routine that I can do 5 to 6 days a week. You workouts are amazing, but numerous and significantly varied. Have you considered developing a “fixed” 5 day workout that covers all the body parts; something that can be easily memorized and repeated each day of the week?

Thanks!

hi zuzana and frederick great workout!
i have a question :), on your older videos you show what you ate at breakfast, like oats, soy milk, nuts. And now do you still eat that things, or you eat others thinks¿¿
thank you, and the last week I was on my vacations and I hadn’t computer so I didn’t do any workout :( , but i will start tomorrow, thank you again zuuuuu!

Great workout. Thank you.

Have a nice day

Thanks for the reminder Zuzana.
You are so right about the cycle because I’ve been saying the same thing every single year and every year I don’t do anything about it.
You always think you have tons of time but then it really flies by and by the time you regret not doing anything, it’s too late.
Thanks for the pep talk.
This year it will be different.

Ya, I’ve been pushing myself since January because some summer is coming early for me. I’m going to Hawaii at the end of this month!

I am looking forward to some amazing hiking and surfing lessons so I want to make sure I’m in great shape!

Thanks for always keeping me motivated!

Please do a kettlebell workout…..pretty please

Hey Zuzana.
I love your workouts and I’m starting to really push myself for the summer. I’m tired of looking at myself in a bikini and feeling insecure. I’m at a healthy weight, but I do not look fit or toned at all!
Just a question in regards to health- do you still smoke? I occasionally do, but I want to know if it really impacts getting fit or what.

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This post was mentioned on Twitter by weightlossfastr: Drag Me Back To Hell Workout: Hi Guys,
I beat my personal best for this workout and completed 13 rounds and 2 s.. http://tinyurl.com/ylszu34...

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Eating every 2 to 3 hrs is the right way, starving yourself is not a option!!ever!! if you cant do that then get as close as u can. Think of a fire small twigs burn fast and hot, big logs burn long and slow. hope this helps u :).

Zuzana, I think we need to get you a Super Girl shirt or I guess it could be a Zuper Girl shirt :)~. got teased for look at your vids keep telling them it was just Bodyrock.TV I think that made it worse haha.

Hi Zuzana and Frederick.
Looking my best in my bikini in summer has always been a motivation for me to stay healthy and fit as well, but what motiviated you to start a website like this and to share your excercises with the world?
Were you really out of shape when you were younger?
Or have you always been healthy and fit but wanted to do more?
Id like to know your story.

(Sorry if someone has already asked this question in the past and you have responded, im not able to find one like it if you did.)

Oli,

The worst thing you could do is overwork your body. You will tire yourself out way too much. Doing 1 workout a day is enough for the body, trust me. The biggest thing that helped me to lose weight was changing the way I ate. Not even the things I ate, but the way I ate them. I have cut down my portions a lot, but I am eating something at least every 2 hours. It may be something very small or it may be something a little bigger, but I am always snacking. Don’t forget your body is like a machine, it needs fuel to work, but it also cannot be overworked, or it will break down. Zuzana’s workouts are perfect to do once a day for about 5 days a week. her workouts burn more calories than doing steady cardio for an hour, bc it is circuit training and also interval training. You are not only doing cardio, but also strength which is extremely important. You may feel like a 20min workout is not enough for you, but your body will definitely react to that 20mins in a way you can’t imagine. Also, your body needs rest days. 2 rest days are definitely needed for the most part. It lets your body refuel so that it can do the best in the upcoming workouts, and also because those days are sometimes the days when your body has time to react to the workouts you’ve done during the week. It’s time for your body to really build the lean muscle and burn that fat. Good luck on your workout quest!

take your weight, add a zero to the end of it, now multiply it by 1.2 and that is how many calories your body needs to function every day and maintain its weight. If you are looking to lose weight you can just eat those calories a day and do a workout, and on the days you dont workout you can cut out about 500 calories. Although, it is not ideal to drop below 1000 calories. Also, if you don’t eat enough your body will start to store fat and you will actually get bigger. Make sure you eat healthy and often, and listen to your body. When you are hungry, eat something, if you are feeling satisfied with what you’ve eaten, stop eating. Do not wait til you get the full feeling when you feel like your stomach has expanded. The first week of changing the way you eat is the hardest, after that your body knows when it needs to eat and how much. Don’t forget to drink lots of water.

I am glad u put in a few words of inspiration. I am setting a goal for myself (actually two goals) starting today till summer.

1. I am going to do all ur workouts with u starting today

(unless i have my cardio class at college that day…those days, i will leave ur workouts as optional, that is if i still have enough energy and time to do them)

2. I am going to eat five/six times and small meals and no food after 8

(it’s a start, i know ppl go for not eating after 6, but i can hardly do till 9, so 8 is a good goal for me!)

**I just wanted to tell u b/c i feel more responsible that way n I hope when this summer comes, I will b proud of wut i see in the mirror :)

Can i just say you are a breath of fresh air, ima super keen fitness fanatic like yourslef, but like anyone excersise can so,wtimes get boring and u hit a place where you cant really improve, But since doing your daily excersises along with my sprinting routines, i feel more enthusiastic again about excersise and am seeing the results already in just 2 weeks, keep up the good work you are great , thanks so much xx

I like to where you find your tops? They look very comfortable and nice. And also nicefitting and tight

Juhuu, so when the summer comes to Denmark, i am gonna be fitter than ever, thanks to your guys – LOVE YOU awesome :).

Zuzko,
I was in a greatest shape in 2006 when I broke both wrists trying to snowboard, since I didnt workout for a long while, my shape slowly changed and when I finally could go back to gym, all my motivation was gone.
And like in your story I was telling myself that one day I will get my abs and toned body back and 3 years went by…..until I discovered your website around christmas!
You inspired me so much I spend whole xmas holiday working out :) and besides my rest day I didnt miss a day yet! And starting to see results! My abs are slowly coming back from dead!
I will post link to before and after when I reach my goal if thats ok!
Zuzko chci ti z celeho srdce podekovat za tyhle skvele stranky a za motivaci kterou jsem potrebovala! Jsem tak rada ze jsem te nasla! Ahojik

Hi Ann,
No I am not Zuzana but I have been 25 lbs over weight and I managed to loose all that fat in 3-4 months. Your diet is most important here, just make sure you eat clean and healthy and that you watch your portion size, I also worked out daily (5-6 times a week) doing cardio one day and something like Zuzana’s workouts on the other day. You can look amazing by July that’s for sure!
I also suggest keeping a fitness journal where you can put some motivating pictures and keep track of your progress.
Most important: Enjoy the journey to becoming super fit and sexy :D

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Hi,

Your workout only for women or for men too?

What you recommend to me, if I’m sitting all day.

Thanks.

Indeed, this is what I keep on telling my clients about working out throughout the year.

Make sure you eat clean and workout hard throughout the year and there will be no bathing suit stress (Well apart from the shaving bit which is easily resolved).

The sad thing is, this is so common, i.e. people kind of hibernate during winter, only to “realise” 3 weeks before summer starts that oops they have actually put on some weight.

Companies like Kellog’s Unilever and all aother multinational “food” producers know this and tap into the market each and every year by offering “new” products such as Special K (supposedly helps you lose weight. it has no fat they say, but has anyone bothered reading the back of the package? it is full of sugars, preservatives, E numbers, and whatever else).

People go on 2 week crash diets, soup diets, or whatever insanity of the day. The results? loads of water lost (dangerous as we are more than 70% H2O), loss of muscle (which means your body is now able to burn fewer calories) which means you bust your metabolism. In the long run? people just get fatter and fatter.

It really is all about consistency, discipline and investing in your body.

Say no to summer body stress! :))

I always keep myself fit (because I know how hard you have to work when you lose it), but I get to perfect shape in summer, because of all swiming, walking, sweating..
Btw, I love dogs!

Dear Zuzana or Frederic,

I wanted to ask you for your ultimate diet tip, what to eat when or something, because I heard that losing weight is the combination of 30-40percent of working out and 70-60percent of dieting. Maybe I am the fool, because I didn’t find ultimate rules just recipes, that are very usefull but you know, you must have some kind of an elemntal rules, or advices to me how to do my diet if I want to lose weight and I work out with you:)!
Anyway I love your site I think you are very kind to spend your time with making films for us and even reading every single comment! I think all of us are very grateful! :)
Thanks for the answer!
xoxo

Hi gg,

Why 50 pounds? What percentage of your body weight is this?

Anyway, if you started February 10th and followed Zuzana’s workouts and diet tips with a goal of losing about 13 pounds per month and reached each monthly goal you would be about 52 pounds lighter by June 10th. This is possible following Zuzana’s workouts and tips, but I would first consult with a health specialist before embarking on this.

–Chris

I just finished. I beat my old time by about two rounds. 10 + 5 squats this time.

I find it very difficult to believe you ever sat on the edge of a lake and smoked cigarettes….

what a killer…i replaced the rings with push-ups as there is no place to hang from :(

i think it depends how much you weight right now, and how tall you are. It is not very healthy, but try this. but the most important thing to loose weight is REALLY the food you eat. eat 6 small (REALLY SMALL!!) portions per day, every 2-3 hours. Drink 2-3 l of water a day. and sleep enough. Try it. I think it would work.

Cau,tak vidim ze tech pejsanku mate vic:))))ja uz se namuzu dockat az skoncim summer fit,trochu me to uz nudi,chtela bych cvicit podle tebe kazdy den neco jineho:))
Jak jste vubec prisli na to,prestehovat se z Kanady na Maltu?odkud ten napad?proc prave Malta?
Pozdravuj Frrediego a hafaky:))*

I know exactly what are you talking about. My second name could be “circle”, I am so fed up with that. I always fail…I have lost all my trust in myself. I will never achieve a good shape, I always failed..

i done it 11 rounds and 13 squats. thank you so much!

Ain’s we all lazy sometimes, but I remember only too well how many times I’ve said to myself “Next time – cross my heart!”
I’m glad I’ve finally found the will and the strength to break this old habit. And I know that we shouldn’t stop halfway – getting fit is only half of the challenge. Staying fit is sometimes the most difficult issue, especially with so many temptations around.

I can relate to you with this as I worked out since I was about 19 but also drank alot. Being motivated to be in the best shape I could has helped me to slow down the drinking over the years and finally quit. It was always a struggle between the healthy fit lifestyle and the party liftstyle. Thank god the healthy fit lifestyle won. I believe it has saved my life in many ways. I was at a point where i was bored with not only the gym but working out in general and found your website and now I cant wait to do the next workout. Thanks for bringing back the drive and inspiration. Shaune

Thanks for today’s workout. And congratulations on doing some of the pullups unassisted!! I’m still not really there, but I’ll get there. There’s also a stability issue, as I’m using a bedframe tipped on end. I don’t want it to fall over on me!! I did 14 rounds and 20 squats.

Thanks for the coffee talk today. I really really didn’t want to work out today – I’ve been really down lately and it’s hard to find the motivation, but I’ve been working really hard and I really like the way I look and feel right now and I just stopped and thought it out: what do I want? I want to feel/look like this or better. And I know there’s no way to do that without putting in the time. And so today I just DID IT. I didn’t love it, but you don’t always have to love it, right? Whatever, if you’re in a bad mood, you can choose to either be in a bad mood and workout or be in a bad mood and not work out, right? I can’t always change the way I feel, but I can choose what I DO. So thanks for today’s inspiration. I really appreciate all you do. And I love your dog – he has my nickname! Is your Charlie a girl like me?

Hi Brooke,

Its just me but I can tell you what Zuzana would say..”I dont count calories it would drive me nuts”! She wont go there my dear. Its about visual. Your portion measurment can be like this: Cup your hands together as if your scooping up water or sand. Each persons hand is their own guild to one portion. The Idea is to eat this ammount six time a day. You will not starve nor will you gain wiegght (unless your already anorexic) and as long as you work out.

Coffee talk – Gosh, that was as though you were reading my mind for the past few years. I have kept clothes for the same reason “next summer I will look good enough to wear them or fit into them!”, but with your workouts now and inspiration … the ball is rolling. Thank you so much.

Zuzana,
I need to lose 4% body fat, I eat clean and do cardio 3 times per week, and weight training 2 times.

Any suggestions?! Please let me know!

LOVE YOUR WEBSITE! Keep it up
xoxo

Hey F & Z!!!
I’ve recently been made redundant from work, and now have a very tight food budget each month. Luckily i have good friends and family that invite me to eat dinner with them a few times each week. The problem i have is that the meals they eat are not very healthy, but some days it is the only food i get! Whilst i am still very grateful to them, i need some advice on how to minimise the effects of this sudden change in my diet until i find another job!!!

Hi,

I have to say that it is even more motivating to start working out with you as an example. People on magazines and ads just look like they spend their life practising without taking anything else into account. It is much more motivating to see somebody who practises fitness and incorporates it in a complete, positive, well-being oriented lifestyle.
I started with your exemple of what natural fitness could do, and i have to say that i’ve finished to waste years to come, like you said, just by doing things and not thinking about it.
What you are doing with this blog is way more profitable and inspiring than the huge majority of bodybuilding/fitness magazines that claims that if you do not take chunks of supplements, that just won’t do.

Thank you so much for helping me getting started, and please excuse my lousy english.

Zuzana,
How did you cut out artificial sweetener. I don`t use it much but i drink coffee and i cant drink it if its not sweet. How did you cut it out.

Your workouts are always so great! I look forward to them every day (except rest days). Thanks for your blog! I have to modify a lot of exercises for pregnancy, but I still get a great workout. Since I will be VERY pregnant this summer, I won’t have my summer figure, but at least I will not have gained excessive weight. Working out helped a lot during my first pregnancy too.
Thanks again!

hi zuzana i have a request , i’m 22 and working out on a daily basis .. recently found out i’m 4 monthes pregnat . can you help me with exercizes that are safe at that time but still challanging ?

thanke you for all the innformation you are great!

[...] More:  Drag Me Back To Hell Workout | Fitness Advice, Workout Videos … [...]

I was still quite sore from yesterday’s workout but did this one anyway. It’s amazing that doing just two exercises can leave you feeling exhausted! I did 12 rounds before collapsing ;)

Great workout! Managed to get in 12rounds!!

I liked the last week posts. It was a good balance between older workouts, new routines and coffee talk :)

Hey Zuzana,
Great work out!!! actually all of them are pretty amazing. and you’re really inspiring us all.
So i hope it’s not too much to ask, but do you maybe, have some photos of you from that time you weren’t in the great shape you are right now??!?!!
I think it would help us to see how these workouts changed your body over time and get even more motivated.
Thanks!! hope my request isn’t too inappropriate!!!

Morning Sunshine! You seriously help keep me on track! I was debating with myself..to workout or not to workout and as usual when I checked your site you encouraged the right choice. Summer baby! I refuse to be unhappy with my body one more summer! I am still 20-25 lbs from my goal and have been doing lots of research on the “power of our mind”. I am quite fanactical with my workouts, my debate days far and few between and am fairly consistent on my nutrition. But I DO seem to sabotage myself inside my own head. Listening to old/wrong tapes in my mind or allowing “can’t” to defeat me. Would love to hear other opinions on the “Power of our thoughts” and ANY info on success in this area. Off to do my 15 minutes in hell (well when it’s over I call it heaven:) Also want to know if you’ve ever done any caving/rappaling as these are some of my favorite physical challenges. Thanks for all you offer!

Hey Zuzana,
I really like your message as i feel we can all relate. A year and a half ago i was disgusted with my body at 5’10″ 215lbs and my ability to participate in the sports i love was gone i could no longer get into my wetsuit. Since then i have lost 30 lbs. I have been at 185 lbs for about 9 months i seemed to have reached a plateau. my girlfriend says it’s muscle, she’s very sweet, but my name is david and i wanna look like the statue. I will try to loose more fat by proper diet which i have never been compliant. And i wanted to say that your method of training has been extremely beneficial to my agility, coordination, reaction time, as well as flexability, and strength. All of which add to confidence in my ability. Thankyou

Hey Z.!

First time I was doing this workout, I didn`t have pull up bar…so I did bent over rows intead (10 of them per round)…and I did 11 rounds of this routine in 15 minutes. Now I have my pull up bar and I have practiced A LOT when I get it. I did 12 pull ups in a row! Now, I haven`t been practicing for some time and I am not that good anymore…you just have to practice constantly, I see that now.

Anyway, today I did this (Lift me to Heaven :D = that`s may name fot this workout, haha!) workout again and I did 13 rounds and 8 squats!

Have a great day,

See ya,

Tina

i’d like to ask i’m living here in japan and i want to order a gymboss timer but i don’t have idea how???can i pay in japanese yen by mail?i’m sorry i don’t speak well in english i am japanese.

I’m one of your best viewer and i really follow all your daily workout but it’s really hard because i only have a simple timer..so can you please give me any idea how can i buy a gymboss timer??
really appreciate your help.

I can’t believe you use to smoke, did you leave it?

I lost 50lbs 10 years ago am pretty toned with a similar body type to yours… I love your workouts and the only thing I with I could change are my arms… they are slim with no definition. I would to pump up my arms a little, By the way, your video quality is always amazing as are your work outs. I want to get one of those beepers you have but I don’t know what they are called. What do you call it so I can go get one? Thanks

hi Zuzana, i love your video. I want to ask you how to
increase the volumme breasts with weight training? How to have breasts like yours ? and What exercises you propose for this?

thanks

no bones… i like your style (it’s a saying)

This was my first BodyRock workout- and it is a leg killer! But I did 9 rounds- but with push ups instead of pull ups (I can almost do one unassisted pull up; still working on it!).

re: gg’s comment:
Losing that much weight by summer would depend on your current weight, diet habits, metabolism etc. It is good to have a weight loss goal, but don’t be disappointed if you don’t lose all 50 lbs by summer. Remember, losing weight is a gradual process if you want it to be sustainable, so be patient!

Zuzana, I have to tell you I stumbled across your video on you tube and you have totally inspired me! Your strength and balance is incredible! I tend to get lazy and make excuses for not daily working out but watching you has changed all that. I Love working out and the energy, confidence, and strength it gives me, so I can stay focused on that and succeed. I wish YOU much success, Happiness and Well-Being.Thank you for being an Inspiration and please keep posting new workout…Much Love

Hello Zuzana, I just did this morning “Drag me to Hell” workout and wow. I did all 11rounds in 21 min. I have not worked ou in about 2 weeks so im a little rusty. But it was awesome, i also did yesterday the 550 Muscle Murder one and wow that one was burning this morning.

Thnx
Silvia from Miami, Fl.

Hey Zuzana,
Just want to say what a great website you have and thanks for the awesome videos you put on your website. You’re a great inspiration to a lot of people, including myself.
I’m a former Ironman triathlete, and now with a 5 yr old son/wife/house/work/etc. I don’t have the time to bike or run for long hours, and your 20-30 min. workouts fit into my schedule PERFECT!! One question, I have for you is do you only do one 20- 30 min workout everyday 5 days a week? You look in razor sharp condition, and it looks like you spend hours working out!!
So you don’t do any other type of cardio(run/swim/bike), I know you like to hike??
Thanks again!
Scott

wow that was a motivation!!! And actually I’m glad that there is still enough time until summer!!!
I’m very happy because I have put myself in a program with healthy diet and exercise and this is thanx to you! I have to tell you that with your food tips, workouts and all your valuable information you are sharing with us, I learned how to change my lifestyle, food and exercise, and this is amazing! I feel so nice! I have still hope for reaching my goals until summer and I think I can do it=D

I also wanted your opinion on something. Do you think that wearing warming pants (i mean these pants who are supposed to make sauna when you are sweating, it’s for working out pants, I hope u understood…)Do u think that wearing them while working out i will have better results? They are claimed to be fat burning pants… Because they are not expensive and since I want to lose some weight I thought maybe they could help=) So, to buy it or not to buy it? this is the question lol (like to be or not to be =))

Well thanks again zuzana and frederick for your important work!!! I hope u answer me and I will see you in your next workout =)
BB!!!

Cau Zuzko,
tak jsem se taky konecne odhodlala pridat do diskuze!Tvoje website jsme nasli s pritelem pred nekolika mesici.Tretim rokem zijem v Irsku a vzhledem k pocasi co nas provazi vetsinu roku,coz je destivo a chmurno, jsem rada ze se tebou muzu inspirovat!;o)I kdyz jsem muj traning ted na tyden prerusila,skrz nachlazeni,nemuzu se dockat az zacnu znovu na sobe makat.S tim letem mas uplnou pravdu!!!Kdo by nechtel vypadat dobre!Ja sice necvicim cele tvoje workout, ale vicemene v posilovne,spinning plus posilovani i neco od tebe.Tvoje cviceni je vazne dost narocny,ale libi se mi to.Az bude v Dublinu tepleji chystam se podniknout tvoje workout venku a beat ur time,maybe:o)

Hi Zuzana, I did your 600-rep-workout today. It was great!!! I did all the push up on my feet =).

What brand are your black trousers from that you wear in the “Drag me to hell” video? Is it reebok?

Best wishes!

Hi
What is going to be the theme for this week’s workouts?

I think you can, BUT 10kg in 2 months? To me this is a lot. I would recommend you to do 1 workout per day, 6 days a week and really focus on your diet. I think it’s better than to start too fast. You should try to get into a routine with the workouts.

Hi,
I would avoid those pants – sounds like a gimmick to me. What do you guys think?

more sweating does not mean that you will lose more fat, that want help you at all, dont bealive everything!

I have a pair of those, gezanne, supposed to help you fight cellulite. I think that the trick is really simple – they do have a sauna effect but instead of being fat-burning they actually produce the excessive sweating effect, in other words, withdraw exceesive water from your body.

Thank you for another great workout Zuzana. I really appreciate the tip with the chair as support for the pull-ups. My upper body is so weak. I’m lucky to do one pull-up(maybe)on a good day. BTW I love Charlie. He is adorable.<3

I wanted to know what advice u can give me, i love to exercise but i’m still not in the best shape i can be(not even close)but i’ve noticed if i do crunches of any type, ma stomach gets really swollen, is there any drinks i can take or should i stop doin any crunches & just be doing cardio?…

Hey Zuzana,
thanks for this speech, haha! sometimes i need some motivation and when i look at your blog, i always find it. =)

But when did you start working-out? Because you were talking about the time that you were still smoking and that you weren’t in a good shape. I was wondering how long it took you to get in shape and when you started.?

- Yasmine,

Yes of course those pants are a total gimmick.
Wearing those pants will do nothing but over heat you and cause you to sweat more then natural.
The fat that has accumulated on your body is because of your eating habits and consuming more then your body needs at that time for energy needs, so your body has said,,,,I guess I need to hold onto some of this extra for a later day when I need it for energy,,,,or possibly (and most likely)you have done something to make your body believe that it is being starved by bad dieting or fasting(like belemia) like many of those awful fad diets out there.

It’s not like the fat that is accumulated on your body has solidified because it got to cold and just stuck there, it has been deposited there for many reasons.

Don’t fall for those gimmicks…..yes you may sweat more,,,but you will regain every bit of it once you drink liquids to replace what you have just lost,,,,,and your body may want to hold onto more because it is now afraid that you are going to deplete it again by wearing those ridiculous pants again…

I Love you,
I am sorry,
Please forgive me,
Thank you.
Geodfreid.

HoOponoOpono

Hy! @Raina…those pants will help you sweat more but it won’t burn your fat. You’ll just lose more water from your body! They are good for skin quality! I’m wearing them every workout and my skin improves, but it won’t burn your fat. Alina.

Ahoj zuzko, mas zajimavy prizvuk az moc podobny memu. :D. Beze srandy, jak jsem te videl v akci spadla mi brada na stul. Nemam co dodat, mas pravdu ve vsem, co rikas. Rad bych se taky konecne odpichnul od zeme, ale nevim, kde presne zacit. U nas vladne letos tuha zima, v te se spatne beha. Do posilovny jsem chodil, ale vzhledem k me praci, ve ktere stravim denne 11hod, uz pak neni chut na pohyb. Nejsem lenoch, hraji zavodne futsal, ale jeden trenink tydne je malo. Ze svych krasnych 77kg jsem za dva roky poskocil na 86kg. Tak se te ptam, kde spravne zacit? Z vlastni zkusenosti urcite vis, cemu se vyvarovat v zacatcich a co prave naopak doplnit. Budu velice rad, za kazdou radu. Chtel bych prekvapit i svou pritelkyni, shodou nahod se take jmenuje Zuzka. Tak ti za tim moc dik, fandim ti! Jakub

Have you always been this super fit? Do you have any before and after pictures to share with us??

Thanks!

&

U Rock! :)

The pants are gonna just make your body sweat more and possibly overheat. So all you’re gonna do is lose water weight/dehydrate. So, I’m not really sure you’re gonna burn more fat that way. The results are short term. These workouts Zuzana provides and a strict clean diet alone will give you enough fat burnin’ for summer hotness. ;)

Yep another fierce workout. I decided not to set my timer to 15 min but to try to complete 13 rounds as fast as fast as I could. This was my first go at this workout. It took me 18 min 44 sec to complete 13 rounds. Adrenaline pumping=) YOu guys are the greatest!!!!

I agree with Frederick. Why not just dress in extra layers of clothes if you want to sweat more?

HELP!!! Thanks so much for your workouts and you continue to be an inspiration since I found this site about a month ago. I am 5’7 140lbs and 17% bodyfat. I want to bring it down to 13%. I look like you did when you said you looked bulky! I want to be more defined. I tried to eat the small portions you showed but I am starving! I wake up in the middle of the night sooooo hungry. I work out about 2 hours a day. Should I cut out my cardio? Why am I so hungry? I drink about a gallon of water a day too. PLEASE HELP!

Sweating more isn’t going to burn more calories. It’s going to dehydrate you faster. Plus if you’re a woman, too much moisture in the genital area can cause yeast infections.

Hi Zuzana,
With all of the followers that you have, how close are you to working out in a suit? :)

Z-

What do you recommend for those of us who aren’t quite strong enough for these intense workouts? How do we get there?

You are a great encouragement to me, Zuzanna. I was a smoker for way too long and it was “keeping me in shape”, or so I thought. Having changed my eating habits and beginning to consistenly work out over the past 1 1/2 year, in addition to quitting, of course, I have come to realize that I was never really in good shape when I smoked. I was thin, but not in good, healthy, curvy, fit shape. Thank you for, yet again, being an encouragement to me in sharing about yourself!

Hi Zuzana!
I absolutely adore you! Keep up the amazing work! One quick question: when you post the daily workouts are these the only workouts you do for the day? Or will you combine a warm-up with a workout and then an ab routine? I feel like you posted about this before but I could not find it. I’m looking for something more intense on the days that I do not do my muscle pump class. I’m just now beginning to do your routines, beginning TODAY! ;) Thanks! Hope you respond soon! Have a wonderful day!!

Hi Erin,
I do my warm up routine then the daily workout and I finish with my stretching routine. Thats it for the day – no working out behind your back :)

I have a beginners workout in the workout archives section that is a great place to start. You can also try modifying the number of sets and reps to match your fitness level.

It will still be some time I think but it is getting closer haha

2 hours a day! that is just crazy! try cutting that down – with my warm up, workout and stretching I workout for a total of about an 50 minutes. the trick is to go as intensely as possible at max effort during the 20-30 minutes you are working out.

Drs. J Beradi and R Andrews write that “losing .5 to 1% body fat every 2-4 weeks is excellent progress.”

Total exercise volume should be within 5-7 hour range per week. Use a mix of Zuzana’s interval, bodyweight and cardio workouts.

If you are eating clean already, you can decrease calorie intake about 250 calories. Just eat a little less at each meal.

If you are at 7 hrs a week, you could also increase exercise to 9 hours total.

As you can see, 10% body fat reduction is unrealistic but 6-8% is within reach with complete compliance to nutrition and exercise.

wow thank you so much!!!

And all of you guys that answered too, u were helpful=D
THANX

Hi,
this was a really good workout and the coffee talk…
“Jako bys mi z duše mluvila” :-D
You are the best example of a healthy, good looking and inteligent person! Thanks for inspiration and motivation!!
Greetings from CR – snowy Brno ;-)
Niki

Today was my day with the trainer so I will catch this one tomorrow.

I took my monthly measurements today and I have reduced an inch in my chest, waist, hips, thighs and calves.

Thanks to BodyRock.tv for helping me make progress.

Hey Shurlz,

Check out the text above (explaining the workout) you will find the name of the timer Zuzana and many of us use.

greets,

Carla

Well said Tenille!

Zuzana,

Hey I was looking at your 600rep workout and noticed you didn’t have pictures for it. Do you plan on redoing this workout in the future with pictures? Or am I too late for that? I watch your videos but the pictures seem to help me with form for some reason. Not sure why. I’d love to try this one. Thanks my dear for your time!

I was always going from being slim to being overweight, but I have never been this fit and this strong.

Hi Simone,

I agree with what you say and would add when someone is looking for such specific weight loses they should consult with a specialist because there could be dangers with diabetics and other illness that the person should check into before dropping large amounts of weight quickly.

But, that said…Oli’s 10 kilograms in 2 months is similar to gg’s 50 pounds in 4 months. It’s possible to lose about 10 to 15 pounds a month. Just be careful about your diet and workout as Zuzana does. I don’t think you need to do two workouts per day to achieve this goal, but some might. So even if you follow Zuzana’s sensible diet and workout plans you should probably work with someone who is right there to see you don’t get into trouble.

–Chris

me too :)

Yes I did. I stopped at the time when we decided to start this website.

I wasn’t really in shape when we first started with this website. You can see on some of the old videos from workout archives that I was just skinny but I wasn’t fit at all. Any kind of workout for me was brutal back then.

Hi Zuzana,

The questions I have are probably answered all over your website–but I am a college student, work full time, and I just don’t have time to look at the internet for very long. I keep going up and down with weight loss. About 6 months ago I weighed 130 pounds, and am 5’5. Well.. I have gained the freshman 30 and I just don’t know how to fix it. I have been trying to do Jillian Michael’s “Banish fat boost metabolism” video (very hard) and it seems that I look forward to working out and then afterward I hate it and won’t do it for another week. I have a lot of self-talk telling me that no matter what I do, it won’t help anyway. I can’t afford a gym membership-which is how I lost all of the weight last year. Also, I’m having a lot of trouble with my diet. If I decide to eat healthy – I go way overboard to the point where I give up after a couple of weeks. It’s been a rollercoaster. :(

How can I not only motivate myself (easy part) but STAY motivated? (not so easy.) As you said, I felt so so much better about myself when I was fit. Now that I’m not-I don’t enjoy life nearly as much. HELP!!

Thank you for everything,

Kelsey

Forget this comment, please. I wrote that this morning, because I still have some problems with night overeating, which annoys me a lot. But I am still doing Zuzka’s workout, which motivates me so much. I was just so angry with myself. Sorry, guys. I will try to push myself as much as possible.

Thank you all for your comments and your support. I am able to exercise a lot, because these workouts are fantastic. I made about fifty cards with Zuzka’s workouts and every day I take random one or two of these cards, because I don’t wanna get into routine, and I exercise. My biggest problem has always been in the diet. Last few days I learned how to manage it through the day, I really eat small portions, 6 times a day. But I fail in the evenings, especially after workout day. Now I try to force myself to control that by water, tea, etc. Again thanks to this great website and all good people here. I would like to work hard and I would give you notice, how I did. But you are right, guys, I will have to think about the rest days again, I just didn’t wanna miss any time, because I have wasted a lot of it in all my diet circles before. And also I wouldn’t do two exercises per day every day, I did this last days and it was really hard for me, not impossible, but also not the most pleasant thing I did and I wanna to keep this workouts fun for me. Thanx to ALL, I appreciate all of your ideas and comments. Oli :)

I am truly inspired by all of your workouts! I love that you use minimal equipment yet the intensity is very high.I stumbled across you on youtube and I have been hooked every since.I am very inpressed with how your body has evolved from your older videos.You look fantastic!

Thank you Shakti! This community has been a great inspiration to me! I do battle portion control and am really trying to find my way back to a healthy lifestyle. Hopefully in the future I will remember what it takes to overcome and not even go down the path to laziness again.

Thanks again!

4%!!!??? Wow, thats a lot….you doing a posing comp or something? what percentage are you now? Good luck..I mean that sincerely, not being sarcastic :)

i did this workout today with push ups instead of pull ups. i did 8 rounds and 12 squats.

i had a question though…u know how sometimes, after an intense workout, you feel like your muscles are shaking. why does that happen? and for me, sometimes, it stays like that even after I have done my stretching and everything…is that bad?

wow you must be all muscle then. because i am 6 feet and i am 143. and i am sure i have like 20 percent body fat.

Hi Zuzana,

How do you hang your gymnastic rings up?

Hi Zuzana,
I’m sure you feel much better for some of the changes you have made in your life since then. But in a way you needed to be like that to get you to where you are now, so, no regrets! The website is a great tool for modivating us and for you & Frederick too!

I think, from the workouts, you appear to be in your exercising element! To me, you appear generally more relaxed and open now, compared to some of your earlier workouts.

Well done to you both for the progress you have made.
With Best wishes…

Trust me! I am working out really intense. I do weights and in between I will jump rope or do mountain climbers or jumping jacks. Then when I’m done I will do a Tabata Protocol or steady cardio. I want to eat like you but I’m hungry!!!!

Sort of like Bikram yoga…yes, the heat makes you sweat, but you don’t get skinny!

I agree…this small portions at night is really hard. I usually have a huge salad..now it’s a “small” salad. Last night I woke up in the middle of the night dreaming about being in a warehouse size restaurant where everyone had monster size platters piled 2 feet high with just cabbage and lettuce. No music, no talking, just steady crunch-crunch-crunch!

I really wanted to do this today BUT both my arm muscles are soooo sore at the crease in the elbow (I think from the reverse pull ups the other day?) it really hurts to straighten my arms!! I look pretty stupid walking around with bent elbows, sorta chimp-like. So I figure..tomorrow is the day!!

Hi Zuzka,
I must express great THANKS to you and your website. Your excersises seams excelent to women of my kind – I used to be very sporty but since I am on maternity leave, it is hard for me to do any systematic workouts. With 2 kids (one is 3 yers and the other 10 months), on countryside, most of the week alone without anybody to look after the kids instead of me…
But you have showed me easily arranged, short-time and (seams to be) very effective way of training. I did my first training yeasterday before midnight and I felt soooo good about it.
After the first round I doubt I could handle whole 15 minutes and therefore promissed myself to do at least 5 rounds before I die. Finally I did 8 rounds and 2 squads which surprised me and definitely motivated to continue.

Once more thanks a lot for making me movable again. Keep doing your great job!

offtopic:

one interesting motivating thought: “Train your body until your brains get in shape”

great site, btw

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 :)

Nana,

If you look closely to Zuzana’s workouts, you will see that she does very few crunches. Most of her ab workouts are done while you do exercises such as squats, lunges, burpees (oh yes), mountain climbers and such.

her workouts are a combination of strength training and cardio, which in my opinion are the best way to get yourself fit without having to live @ the gym.

I have never heard of anything like you are describing your belly’s reaction to crunches. If it stays that way, maybe you should speak to your doctor.

Ahoj Jakube H.,

myslim, ze to neni o tom, kde ci jak spravne zacit, ale ZACIT. Das jeden trenink, pristi den dalsi, a pak uz je to jako droga a musis cvicit porad. A u Zuzky workoutu je vyhoda,ze nejsou nijak dlouhe, presto si pri nich das poradne do tela. Ja sama mam 2 prace,takze pracovne travim cca 15 hodin denne,a to vcetne vikendu, a vzdy si tu pulhodinku najdu.Kdyz je malo casu, vybiram ty v delce do ctvrt hodinky, kdyz je casu vic, vrhnu se do tech delsich.
I kdyz priznavam,ze zacit cvicit po delsi pauze je celkem tezke :) Mesic jsem byla v Kanade, necvicila, protoze tam byla pekelna zima,a po navratu jsem se skoro tri tydny premlouvala.Ale premluvila a ted uz zase zvesela cvicim kazdy den a neumim si predstavit, ze by to tak nebylo.Tak ti preju silu ZACIT :)

N.

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?

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!

Most definitely can see a change in ALL of your definition, most especially your abs and arms. I remind myself often that it took you time and effort, which keeps me going. I’m NOT the same as I was this time last year and I WON’T be the same this time next year!

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

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?

Raina,

As all the others have said the pants are a gimmick! You will get the same effect by wrapping your thighs with Seran Wrap (plastic food wrap) and at a much cheaper price. But none the less you are just losing water that your body needs for the cooling down process of it getting overheated through exercise. Skip the pants, eat right, workout and you will get results : )

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!

hi
can you please please answer this question
is it OK for me to be doing these workouts I am only 14 and also do these workouts loose fat or just gain muscle.

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

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

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.

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

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.

Yes, bodyweight workouts are ok for you if you are healthy. Just make sure that you focus the most on your proper form. These workouts will help you to lose fat and shape up your muscles.

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 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

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

12 rounds! improved by two rounds AND I have improved my pull ups!

Word! :))

I sure hope she doesn’t do any “fixed set” of workouts. How boring would that be? the same over and over again, just like everybody else is doing.

What i love, and I believe many others love about this website is the constant change of workouts. There are so many already in the archives, you can go completely crazy like a kid in a candy store. :))

How many of the people here online do you reckon own a kettlebell?

I own a few myself, but I think this website has become so popular because everyone can do the workouts here and you don’t necessarily need to go and buy any extra things.

Pick a workout Gera,

Any workout will do and do them as they are posted.

The workouts are for everybody. Muscles are muscles, regardless of whether you are male or female :) they respond to the same types of overload.

Hey Oli,

it is ok to vent :) we all have our days :))
just pick it up where you left it and keep on doing your best.

What type of cardio and weight training are you doing and how long?
how big/small are your portions? how often do you eat? what do you eat?
it is impossible to give a sensible answer with so many missing variables.

Anna,

Breasts are mostly made of fatty tissue. The lower your body fat percentage, the smaller your breasts normally get.

I did notice that my pecs became more developed, but no extra boobs that’s for sure :)) for that you would need the help of a surgeon.

Nope. That is indeed all she does. No extras on the side.

check out the company that sells them and they give you a full explanation.
http://www.ringtraining.com/

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.

some people use their table.

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!

Hey Abey,

That is all the training she does.
You can indeed start off with your knees on the floor and progress from there.

I finished exactly 13 rounds and feel great!

Nikki, I’m hispanic so I have a Jlo like frame without the hugggeee butt.

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

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.

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 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

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

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.

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]

12 rounds! but i have to use the dip station for the pullups cuz i can’t do full ones yet. i beat my last time at 10 rounds.