BodyRock.TV

hi zuzana and frederick !
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 just coffe or you eat others thinks¿¿ please tell me :D
great workout zu! i will do it of course! thanks!

Your workouts get more and more amazing!! Thank you for sharing with us all and for being such a great role model. You are very inspiring!! God bless you and Freddy.

This workout looks like amazing fun! I don’t have an interval timer yet but I am definitely persuaded to buy one now! I want to do this one right now! But I accidentally messed up and over trained yesterday so I am not allowed to exercise today lol. It’s my punishment (and the right thing to do.)Also I stayed up last night to study for an exam :(

Anyway, I am going to go buy the timer now…

Thank you so much for making life so much better for me :)

love it….but then i always love it.you rock zuzana!

I am fairly new to your site.I am a personal trainer,body builder & RN.I can’t tell you how fun,challenging & effective your workouts are.My physique has changed (for the better) in the last two mnths that I have been doing them.I am going to submit my pictures & story in Oxygen mag end of March so the push is really on.I have two questions.Trying to do dive bombers but just can’t.I can do all other push-up variations with a lot of volume.I am quite strong but just can’t get the technique of dive bombers down.Any suggestions?or a way to modify till I am able.Also you have mentioned a few times that these workouts are your warm-up workouts.What do you do besides these? Keep the workouts coming!!!! Thank you!

Hey Zuzana,
Thanks for another great workout i have developed a love/hate relationship with the reverse push ups. I have a question, I enjoy these workouts and i do believe the body weight work outs and intervals do work but i also like to lift. I have been doing lite cardio on lift days and your workouts on off days. Any suggestions?

Great workouts. Do you make up most of the moves you put in your videos?

That work out killed me. But I finished! I didn’t think I was gonna even try the prisoner get ups but I somehow managed (even though they weren’t that great in numbers)

18-16-15-16-15-17
15-13-9-8-9-9
5-5-3-2-5-4
4-5-4-4-4-5

also I kept hitting my back on the broom :(
It might of been that it was too low… but I think my lower back isn’t flexible enough

While I was watching this last workout, I realized you haven’t worn your glooves in awhile…

…and I could of sworn you did a workout video a year ago where you used a jump rope….but can’t seem to find it…could you point me in the right direction to it….or maybe come up with something new with a jump rope? ;)

Thank you!

lol…. i mean gloves

Oh goodness this is intense!!
Very excited to get in shape for summer!! =)

Hahahahah, not here summer isn’t coming!! It’s just left. Guess that gives me 6 months to buy a broom to do reverse push-ups with….

that workout looks great but i tryed to do the last exercise..i dont know how you do it..your like superwomen…so i will just do the 550 killer rep workout instead..bye!!!

wow it looks very hard for me. So i will do some other workouts from your web instead of it. I am wondering how can you do it.

have a nice day.

Hi guys,

I can’t wait to try this workout tomorrow. Today I did your Psychopath Workout, which was really intense.

It always amazes me how you come up with some of these moves. You both have the most amazing imaginations! I’ve been unable to do your pullups as I don’t have gymnastic rings or even a door frame which would support me. But, I DO have chairs and a broomstick! Now I have no excuse!

:)

Dee
Aussie, Aussie, Aussie, I NEED a strong coffee!

Hi guys :)

I can’t wait to try this one on Friday. Tommorow is my ARD cuz I’m way too sore from the past two workouts and I feel like my numbers on the “Drag Me Back To Hell” workout suffered because of this reason. So, I’m gonna listen to my body and recharge and I’ll see you then.

Tootles

Zuzana, really innovative methods.

Hey Zuzana! I admire the way you do the exercice so properly, with so much energy. You always go to the full extent of the mouvement. If another woman can do the SAME thing faster… it’s almost unbelievable!

Zuzana When you do exercises like sumo squats and lunges, does each leg count as one???? or both sides count as one??????? haha P.S I want an autograph!!!

Hi… I am new to your site and appreciate your tips. I am curious as to the inspiration behind your workouts. Do you make them up? Also, what do you think about other celebrity trainers (seeing that you’re a celebrity trainer among your followers), for eg. Tracy Anderson’s Method.

I really like this video format, good shots of form and the explanations of the more uncommon moves are very helpful. Also, great workout, obviously. The dive bombers are intense.

I love how you figured out a way to substitute pulls up. awesome!! I was wondering when you post your workouts can you point out the major and minor muscles that are being used in each excercise. Thank you! you rock zuzana!

Woohoooo! I love the name of your workout Frederick and Zuzana!

I can’t wait to try this out.

Guess what? I did the 550 Rep Killer workout today and it was BRUTAL. I had to change it just a little because the one arm push-up (on the side) was a little weird for me to do. So, I immediately switched to knee-assisted one arm push-up. I slipped a little because of the sweat!! It’s amazing.

The interval training videos, for me, are WAY MORE intense than the “fast as you can complete it” workouts. Anyone feel the same way?

Anyways, thank-you for the workouts!!!!

Thank you for giving us a modified version of the Reverse Push up. I will use my chairs and broom stick to use

Where do I get a Bodyrock.TV gym shirt?
To show support and spread the word. I like your site because it is not in a sterile studio gym, it is done in everyday places showing you do not need fancy expensive equipment to get in great shape.
I also like you tell the story of time when you were not in shape and how it drove you to this level.

Hey Zuzana,
Two pieces of good news, 1. I’m 7 pds down!! from two weeks ago when I first started with you and I don’t even workout as long as before. 2.I got my timer today but I’m not techy so I need to sit and figure that one out. Anyway, I need to build up my strength on this workout, seriously. I’ll be doing it again tomorrow and once again over the weekend adding it as a second workout to your current posts. I did my reps not that I cheated I just wasn’t strong enough to feel like I did good. I’ll tell you how I make out tomorrow…thank you, thank you!!

Hi, I really want to get in shape by summer. Do you recommend using ankle weights? What about working out twice a day?

Great workout. Dive bombers are crazy hard. Greetings from Vancouver where the 2010 Olympics are happening!!!! Woo hoo!!!!

Omgee! I’ve been diligently working on being healthier starting this year. Now, that was just a month ago so not that long but this is really impressive for me. I had to comment and say you’re my inspiration!!! Thank you for getting me off my lazy ass :) If it wasn’t for your videos where would i be lol?!

Social comments and analytics for this post…

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Oh my god :D your are so amazing!! I’m going to try this workout, but not now, because I have knee problems. I started to enthousiastic with your workouts 3 weeks ago and now my knees let me feel it was too much challenging compared to my old fitnessregime. Anyway.. I’m taking it easy for the next 3-4 weeks, I’ll do your exercises but modifie them. And after 3-4 wks I’ll try to get back on track without sore knees. :D Keep up the good work!!

Greetings from the Netherlands!

Wow great workout!!I will tried today..
Thanks Zuzana:)

Hi Zuzana,

What a killer workout that was…

The reversed pushups where brutal…and dive bombers after that…oh man…

Anyway, here are my reps.

1. Dynamic Squats : 20-20-17-14-17-16
2. Reversed Push Ups: 16-13-10-8-6-8
3. Dive Bombers: 9-8-5-4-4-5
4. Prisoner Get Ups: 4-5-6-4-4-5

So thanks for another great workout

Theodore from Greece

you are wonderfull

You look so ripped in the picture where you’re half way through the dive bombers and you’re in sort of a modified cobra pose. Inspiring. I’ll be doing this one this afternoon.

Hi Zuzana,

Thank you for another great workout. i was waiting for that, yesterday it was my active rest day- even doe i wanted to work out there was no time at all i had to do shoping for food and make food, clean … so at 21:00 when i finished i was too tierd to exercise.
for today workout it was hard, after the Reversed Push Ups i did not have enough strength to do the Dive Bombers well. I AM SO DISAPPOINTED FROM MYSELF.

this is my numbers:
18-15-14-15-13-16
12-10-10-9-10-9
3-4-0-3.5-0-3
4-5-6-5-6-6

hope you both have a wonderful day

Tali

Zuzana, thank you for showing that improvisaition!!!i can finally do the reverse pull ups. thank you!

Didn’t do very well on this…again i did normal push-ups instead as -believe it or not- we do not have normal chairs to put the broom stick [thank god we have a broom]…hahahaha…thanx again for this workout…

Hi Zuzanna,
This is a great, well rounded workout thanks! I’ll do in the morning. I do a similar get up from sit up position, but do a v-up reach through, then as I bring my legs back in I cross them and stand from there, ending up with standing legs crossed. Tomorrow will try your version, maybe with medicine ball?
Thanks again.

Hi Zuzana

this exercise looks so much fun,can`t wait to try it.
I love that you show so many different ways of training your body.I feel just as sore from this than at the gym. :-)
I`m so excited about it,i wanna try them all at once.hahaha.
Thank you so so much for what you are doing here.
keep up the good work. :-D

Hi Zuzana,
I sure do admire and appreciate all you and Fredrick do to help inspire people to live a fit lifestyle. It’s nice to see him out from behind the camera during your outtings. Looks like you are having a blast there in Malta. I love the variety of your workouts and even though I think I have a large variety of exercises in my brain you seem to always find yet one more I have never done. The Prisoner Cell Get Up is this weeks new gem to add to my collection. I’m going to try to make some time in my workout schedule to try this workout and post my results for you. I’ve got a GymBoss timer now so I’m interested to see how it will work to help me push through this workout. Again thanks for making it so REAL!
Jerry

Looks tough! Nice workout for sure.

WOW!!! MASTERFUL DESIGN!! WHO IN THE WORLD WOULD HAVE..WELL CAN YOU BEAT THAT??? ONLY ON BODYROCK.TV!…Zuzana that is so cool..you look slithering!!

Hwy Z.!

I enjoyed this workout as well! Just did it. And this time I have very similar reps as you :). Here we go:

1.dynamic squats: 24,24,24,24,24,24
2.reversed push ups: 19,10,12,12,11,10
3.dive bombers: 8,5,5,5,4,5
4.prisoner get ups: 7,6,6,6,6,6

Oh G., dive bombers killed me!!!! And reversed push ups was hard as hell as well! Prisoner get ups were quite easy for me and dynamic squats were just fun and pretty easy for me, just like all squats (I have very strong legs!).

Best,

Tina

P.S.: yes, you are right…the summer is comming, but you know what – it is soooo hard to believe that for me, haha, cause outside is snowing like crazy!!!!! Last few days this snow is really going nuts…50 cm in 2 days…winter fairytail outside :).

[...] Link: Sexy Beast Workout [...]

My God, I am ashamed that I find it hard to do these exercises. Good workout!

Hi Zuzana and Frederick,

Yeah!!! I am first to see your new workout. I am exhausted just watching you. But it is another fantastic workout.

I am still in the depths of the archives battling my way through your beginner workouts. I might be able to do this current workout in about 6 months, at the rate I am going.

But you have totally inspired me to get off the couch and get a move on, since I found your site.

I love your coffee chat – makes me think. Watching you and Frederick together really brings back some good memories of when I was first married and living life with the hubby.

Adore the both of you. Looking forward to lots more.

Piet

Ahoj Zuzko začal jsem sledovat tvůj blog kvůli angličtině a snažím se jí tímto od tebe přiučit. Hned podle akcentu jsem poznal že jsi z Čech…máš to tady skvělé a moc jsem si to tu oblíbil a chodím tu deně, protože jsi mě inspirovala a začínám s tebou cvičit-díky za to!

Absolutely love the reverse push-ups! My improv for indoors is: attaching the gymnastic rings from the grandbabies’ outside playset to the P90X pull-up bar with carabiners. All this time I could’ve used them outside and never thought of it! Sliding them in/out and/or changing the directions of my wrist changes muscles targeted too.

nice workout!
quick question for you….i’d like to tighten the area between my breast and underarm, could you suggest a few exercises that will help?

thank you

hi there, what do you think about the name “workout for braveheart people only”

Thanks Pieta :)

Hi zuzana!
I tried this workout today and it was intense=D My face was red and sweaty lol!! But i feel so good now!!! When I read the info telling for the goal to look good for the summer I thought i HAD to try it=D
Well I don’t have an interval timer, so I used my mobile phone. I had to set it again & again counting down the 40 secs so I had more short intervals and that’s why I had a good score. Also I did the dive bombers with my knees on the floor, I find difficult this exercise=(
And the pull ups were not perfect. But generally I tried hard to do them right=)
So here are my results:
1) 23-16-13-14-15-14
2) 14-10-8-8-7-10
3) 3-3-5-4-3-3
4) 9-5-6-4-5-5

I can’t wait for more workouts=D

Tali – don’t get down on yourself – you will get stronger as you go :)

Great news -keep it up!

Hi Jeff, each leg counts as 1 rep – unless you want to get crazy and count both sides as 1 rep….

Hi Sue,
When Zuzana said that these were a warm up she was just being sarcastic :) Not everyone caught it tho – her humour can be very subtle sometimes… These routines are the only ones that we do (we like to say that we are not working out behind your back). We will look into the dive bombers – anyone out there have a modification that can help?

This workout will definetly challenge me. I’ve never tried Dive Bombers or Prisoner Get Ups.

Hi Mag,
We eat similar things still for breakfast – not so much soy milk anymore tho.

What a great idea to show others how to do reverse push ups with whatever they may have a home!

I have already worked out this morning but I will get back to this workout asap :))

looks brutal!

I guess there is no harm adding them to your workout. But then again, why would you want to add the extra weight to your workout? :))
I am assuming you are not that fit yet, as you mentioned that you need to lose weight… why not just start with the workouts as they are?

If you are also a (relative) beginner, it may also be a good idea not to overdo it. So I’d stick to once a day, 5 times a week, keep a good eye on the food you eat and your portions.

Should do the trick!

I know, the dive bombers were a killer but Zuzana makes them look so easy! But im going to keep trying, Zuzana your such an inspiration.

Hi Zuzana,
First off I’d like to say that your workout are really awesome! I just started following them, and they totally kick my butt! I really want to get in shape for the summer and thus i am doing intense workouts every day. i was wondering if that is a good thing to do or not? Is it good to work out intensively on a daily basis when prior to that i only went to the gym like once a week, if that.Also, what sort of diet should i follow, if any? should i start the 6-small meals-a-day and ‘eat clean’? Like fruits and veggies and organic products, right? Also, since i started working out, i feel like i developed more muscle but haven’t lost anything around the waist. Is that possible?
On a more personal note, your accent seems really familiar…do you speak one of the slavic languages? Im sorry if this is an odd question. I speak russian and it just seems very familiar.
Also, i plan on getting a navel piercing, and i was wondering, does it feel uncomforatble to exercise with a belly button ring? Can you exercise right after you get it?
Thank you so much for your amazing workouts!
Best,
Nadya

what a great workout!! thanks so much for showing how to do the reverse push ups using the chair, i was wondering how to do it without equipment for a while!
can’t wait for the next video :)

Im pretty new, but the few workout i have watched they all look fun and very intense! I come to work every morning and now start my day watching and writing down to do it the next morning. :)
I was wondering where you get your sports tops?? I live in the US Texas. Can i get them online?
thank you for your time.
Cant wait to see you tomorrow!!
Carol

Whoohoo! This is my kind of workout. Thanks so much for the broom stick alternative. I will totally be using it in my class on Friday. I’ve wanted to add some rings in boot camp class, but the only place I can see in the gym that I can hang them is at least 16 feet high. Do you think the straps on yours are long enough? I also got a new gym boss for Valentines Day, a pink one, but my husband says it’s on back order. Dang! He said he listed you as my referral just in case you get a kick back. :) Thanks so much for inspiring me. Have a wonderful Valentines Day!

Hello both! Here’s my results for today’s torture session:

Dyn Squat: 23,20,19,18,17,16
Rev Pull Up: 13,10,9.10,9,9
Dive Bombers: 8,8,5,6,6,6
Pris Get Up: 7,7,7,6,6,6

Followed by your fab stretching routine.

hi great workout!

i was wondering do you have a before picture to see how you have progressed since you started to become serious about fitness?

thanks!

I had the same problem with the dive bombers! Don’t worry :) We’ll both improve in time

Hi

Im new here, and i have 2 questions. (sorry about my english)

1. This workouts can be done by a man, or is only for woman. I mean to build some muscle and so.

2. If the answer is yes, how many times in a week.I ve read some comments that is better everydays, but this is not good for build muscle becasue its needed rest for this goal, so what is the correct?

Thx

Fantastic workout! I just got out of the shower and my legs and arms still feel like jello. Thank you Zuzana!

I was wondering; have any of you females out there ever received negative comments or feedback because of your muscle?

I have a friend who insists men hate any definition on women but I think it’s an excuse not to workout ;)

Hi Z & F,

This was a hard one! Here are my scores:

Dynamic Squats: 22,21,22,23,23,23
Reversed PU’s: 18,16,13,12,13,13 (these were by far the hardest)
Dive Bombers: 7,8,8,7,8,8
Prisoner Get Ups: 5,6,6,6,6,6

Thank you! Great workout like always and I really appreciate the reminder that, somewhere out there, summer is looming ;)

Best,

Ruth

Hi Zuzana,
Great workout…totally killer. It was way harder than it looked! I have a question. Do you ever have days where you just feel like being bad..meaning you want to just indulge in food? I had a day like that yesterday. It was snowing like crazy out and I just wanted comfort food. Do you ever get like this and how do you handle it? Thanks!!

Great workout :-) I think the reversed push ups are called horizontal pull ups.

Thank you! I look every day your workout. Great Job! And so gud ideas…
The problem is that i don’t speak english… so i write a little only…
But you’re a inspiration daily. Thant you so much!

Hi!

I really love your workouts. I do them in my tiny study and propped up the uneven furniture to to the reverse pushups!

Dynamic squats: 27-27-20-16-15-15
Reverse Pushups: 15-10-10-7-6-5
Dive Bombers: 7-5-5-5-5-5
Prisoner Getups: 6-6-5-5-5-5

Thanks for all that you do and for your awesome inspiration to get others off their butts!!

Hey guys,

I love your site. Suggestions for new sections:

1) Question and Answer section (since it seems like the same questions keep popping up over and over again)
2) bio section on you and Freddy
3) inspirational stories (stories submitted from viewers about their success following you since they began). I guess they could be called testimonials.

Just wanted to let you guys know, I absolutely appreciate what you two do for us. I think everyone should have access to free fitness opportunities and it’s refreshing to see such a high-quality website available to all. I’ve paid a lot for gym membership, yoga, crossfit, but you guys are my favourite.

hi ya
it killed I totally loved it I really want to loose wait expspecialy on my belly I am 112pounds I am 14 and I am 5ft and 3 inches is that overwrite? some one please tell me

thanx so much xxx

wow!
you make it look so easy, I wish I’ll be in shape just like you..
thanks for the inspiration and the workout you publish everyday

hi ya
it was great I sweated like hell. it really worked thanx so much for sharing Zuzana you look great.

Looks like a great workout. Will have to try it tomorrow since I did your “Rock your body flow workout” yesterday and I have to say that it was intense if not the hardest of all your exercise routines. I can barely move my arms today. I have a question I hope you will consider answering:

Would you consider doing a segment that will focus solely on legs and abs one day and perhaps upper body and abs the next all the while keeping it as a HIIT workout.

I ask because I would like to change it up a bit for myself and want to try split training. Thought that it wouldn’t hurt to ask ;-}

All the best!

Squats 16-17-16-16-17-16
Rev PU 14-10-9-8-12-10
Dive Bomb 5-6-5-6-5-5
GetUps 6-7-6-6-6-5

Get ups and Dive bombers were my favorite. My dive bombers have much improved since I started yoga. And For getups I modified them so I start with legs straight on ground, pull my feet to my butt as I situp, and then stand straight up on both legs.

The rev pushups were the hardest.

Phew! Blimey Zuzana, that was a beast!

Squats 24,23,22,22,22,23
Reverse Pullups 17,15,10,10,13,12
Dive Bombers 9,7,5,6,5,7
Prisoner Getups 5,6,6,6,5,7

I’m knackered! But thanks :)

Thanks for showing an alternative for those of us who don’t have gym rings. Question for you Zuzana: what time of the day do you work out and does it matter? Thanks so much, to the both of you!

I am a 6’6″ man weighing 235 lbs. I am trying my best to do the prisoner getup, but can’t seem to get my weight over my legs. I’m not fat, but I may be too heavy or not strong/flexible enough to do this exercise. I am a beginner. Do you have any recommendations?

Thank you,

Fred

Just hang from the edge of your kitchen table!

Hi
I found your wed site couple days ago and it is great. I was wondering why you don’t use weights.
Thanks

I’ve just recently discovered your site. I am now addicted! I love it. Was just curious,what brand are the pants you are wearing in the sexy beast workout? I have been looking for new workout pants.

Thanks

Hi Zuzana

Great workout. I’ll try it later. Just one question – how long do you rest between each of the exercises when you do these interval workouts?

Regards
David

I too love your motivating story of what made you want to get into the best possible shape! It stories like these that make my goals seem achievable too. So many thanks…:)

I’ve been teaching the dive bombers in my power yoga classes because I think they’re great for arm strengthening…the modification I offer is bring the knees down. The knees should be hip width apart, from there you can do the exact same dive. The more you do them the more your arms will get stronger then you can try with knees away from the floor.

Another great way to get ready for the dive bombers is the tricep push-ups.

Hope that helps!

-S

Nice one! I had to kind of use my legs for help the last few rounds of the reverse pushups – am I right in thinking that, (like using a chair with pullups) as long as I do it judiciously,completing the exercise with assistance when I can’t do it without will help me to gain strength and endurance?

Here are my reps
squats: 24, 22, 23, 22, 23, 23
reverse pushups: 19, 12, 12, 11, 9, 11
divebombers: 6, 5.5, 6, 5.5, 5, 6
getups: 7.5, 7, 7, 6, 6.5, 6.5

Hey, I thought of some new workout names:

Toughlove Workout
Not Your Grandma’s Workout
Earn Your Shower Workout
Move Over, Bruce, Z’s the Boss Workout
My Jeans Aren’t All That’s Ripped Workout
The Sexiest Metabolism on the Block Workout
My Abs Are Harder Than Rocket Science Workout
Your Gut Is Napoleon. And This Is Waterloo.

I’m going to be so excited if you use one I’ll probably wet my pants.

Zuzana or Frederick,Help!
I’m planning on doing this workout tomorrow. I’ve never tried the Dive BOMbers and Prisoner Get ups till now. I’ve been practicing these 2 all day today so that I can do my best tomorrow. When I’m doing the Prisoner Get ups, I can only step with my right foot in decent form. When I step with my left foot, I loose my form and have to use my hands to get up. What do I do??

Ohhhh hey guys! I just used a metal bar, like you would for bench press, ya know? That way, i didn’t break my broom :P My mom would be way mad at me tehe…I tried it and started to do one, but the broom really wasn’t lookin’ to hot at that point, so i got my bar.
I haven’t actually tried this one yet. I figured that out in that other interval workout where we did reverse push ups. I’ll tell you my results later though!!

I just love your voice. Your workouts are the bomb also..

Your fan, JS

Hi!
I discovered your website 3 weeks ago and I am addicted! I really like your workouts and I swear I will be in shape for summer…maybe not as much as you…but I will!
Can’t wait to try this workout tonight!

Have a nice day!

I underestimated the difficulty of this thinking “how tough can 16 minutes really be?” and went for my longer hill run first. Sooo…. Grim Reality set in round about the fourth squats set. Rev push ups I went slow cuz I didn’t want to get my elbow-biceps too sore all over again. Limbo the broomstick had me crash the stick a couple time trying to take it easy on a sore shoulder. (The broomstick is a great idea for testing if you are cheating!) Prisoners get ups..phew…not a pretty sight!
Quite amazing how the first three sets feel easy and I hit the wall by the end of each of the remaining sets on everything. I think you are making these workouts cheat-proof! My arms are quivering! Awesome stuff- I love it!!

squats: 18,18,16,18, 18, 17
Rev push ups: 11,12,11,11,11,11
Dive bombs: 5,4,5,5,5,6
P Gets up: 4,5,6,6,7,6

Since this is the first official “get ready for summer workout” we should all snap before and after photos of ourselves now and at the beginning of summer and send them to you as thank yous!

Thanks for giving an option for us without rings etc to do pull ups!!!!
Already look forward to my workout tomorrow. What is your job?? And Fredericks job?
You probably mentioned it somewhere but I can’t seem to find it and I’m curious to know what your life looks like besides looking hot and providing all of us with great workouts..

Z,
This was ok to do but I did not go with time.
Just did it.
When I get home from traveling I will get a gymboss as you suggest.
Thanks for sharing.

I truly believe that it doesn’t matter how late you eat. It’s what you eat. I am from the Philippines and moved to Seattle. I still eat around 8ish or 9ish for dinner. Then sometimes have a midnight snack.

I remember when I stopped working out for year and was very notorious with my midnight snacks.. and sometimes the snacks weren’t snacks.. they were full sized meals. So, I gained weight.

I went back to the gym and did Capoeira… and I was back to my old self again.

I still have midnight snacks… and they’re usually fruits. The problem is, once I eat the fruit.. it’s kind of hard to sleep. That is if I didn’t workout that day.

sorry that comment should’ve been on your other post. clicked the wrong link. :-p

hi, I really like all your work outs, i like sports a lot, but i eat a lot as well. how can you keep your food at such a small portion. I always want to grab something to eat at night. any suggestion?
:)

Hey,
when the dive bombers get to hard for me, i just do negatives. This is when i go down like i normally would, but the i drop my knees down, and do kind of a modified pushup. I then repeat this, going down regular and on the way up have my knees down. Btw! this is such a good technique for building up strength with pushups. Go down regular, but drop your knees at the bottom when you need help getting up , and do a modified up pushup.
I hope this helps:)

Just did this workout, great idea for the reverse push ups – they’re so hard! Really felt it, thanks!

Hey Nicole,

Until you receive your timer, you can use this free online one: http://www.speedbagforum.com/timer. …as long as you can workout near your computer, of course.

Another user here posted it and it works great! Use the “select saved options” drop-down menu and there is a tabata function. The “buzzer” sound is friggin annoying, so I use the “gong”. Good luck!

i just did this work out. and i used 2 chairs and a broom for the pull ups :)
my score was:
dynamic squats 15-6
reversed push ups 9-4
dive bomber 5-3
prisoner get ups 4-6

only did 2 rounds because im such a beginner.
but i’ll work my way up to you! it’s my goal :)

You can do them on your knees. It’s still really tough but easier than doing them on your toes.

Hey Zuzu,

I did your psychopath workout earlier today so i will save this one for tomorrow. Lol did breaking into calypso’s cave the other day inspire the dive bombers in this workout. HAhahah this workout should be called OPERATION PRISON ESCAPE lmfao, you r amazing.

It is so cool to know that these short workouts are all you do (besides eating well) to get you in the shape you r. It gives us so much motivation to achieve our goals, because the steps are outlined for us. It is so simple, but dont get me wrong, not at all easy.

YOU ROCK:P thank you both

Super workout! Po treti pouzivam novy GYMBOSS – uz by jsem bez necho byt nechtela! :p Musela jsem nektery cviky trosicku smenit, ale dam se do cehokoli na nas hodite! =)

Ciao

These interval workouts are my favourite! I got my Gymboss just last week and I LOVE it!

This was really challenging, but I feel great after completing it! These interval workouts are my favourite!

1.) 10-10-12-11-10-6-7-5
2.) 8-8-8-8-7-6-8-9
3.) 6-5-5-5-6-6-5-6
4.) 4-4-5-4-4-3-3-4

I wanted to get stronger and make my waist line smaller
so i started to watch your videos and try to do them
almost everyday
I also love everything on the page as well
and fitness tips and ofcourse Fashion haul ;)
Its been working a lot for me
makes you feel a lot healthier
thanks zuzana!

Hi Aussie!
I suggest pull ups on the playground equipment at the park if you have one close by.

Today is my first time trying to do your sexy beast workout. How long ( days, weeks) should I stick to this workout? Do i need to do all her your different workouts that you post? If i was was to do the sexy beast workout 5 times a week, is that enough??

Hey zuzana, heres my score
1)21-23-21-22-22-17
2)18-13-12-9-10-7
3)8-6-6-5-5-4
4)7-7-6-6-6-7

Complete wipe out for my body ! Great exercice Thanks a lot

Hey Zuzana!
I started doing your workouts about a month ago and I already see results.
Im already pretty thin but I gained a little bit of weight and got pretty soft during the holidays.
Since then I have lost 4.2 lbs, 1″ around my waist, 1″ around my hips, and I also measured around where my belly button is and I lost 1.5″ around there (which is where my love handles are at).
Im 5’6″ and 134.4 lbs so I don’t really have too much to loose. I just need to work on bringing down my body fat percentage.
I also got my Gymboss timer and will be using that and letting you know what my numbers are. Im really excited about that!

Thank you for all that you do!

Do you have to set the timer again after each 6 rounds of each workout?

Can someone explain the time sequence please?

Hey Zuzana,

Do you have any ideas for bicep workouts without any equipment/props at all? I don’t have the gymnastics rings and I do not have any chairs that can hold the broomstick (but that is an awesome idea!)

Hi Sue, hey Frederick,

The only modification I know of for the divebombers is: after you do the initial dive where your back is arched and your head is up (just like Z’s 3rd divebomber picture above) instead of reversing the movement, you can immediately stick your butt straight up in the air while keeping your arms & back straight into the start position. Only don’t do it under the broom or you’ll hit your back.

Hope this helps ;)

Ok I tried this one. I just want to know after you have killed us who will be left to leave comments.
Great Instruction and videos, even though I can’t finish any of them.
Happy Valentines to you guys.

Hey I was watching your video and noticed you were exhaling after you had already made the movement. It puts much less strain on your body if you exhale as you do the movement.

Hello Zuzana,

I just wanted to say how much I love your website, it’s very inspirational and i’m sure you’ve made a difference in a lot more peoples lives than you think! I came across it by accident and i’m so glad I did! I’ve always worked out quite regularly but I get so bored of the gym. I love the variety of your workouts and the intensity of them while keeping them fairly short in length. I’m especially enjoying all of your recent workouts using mostly body weight and very little equipment, it makes it easy to do right at home. Thank you for your help, your are very motivating and I am really excited to get in shape for summer following your workouts!

Keep up the good work!

i just wanted to say that i go on your website everyday and if it wasn’t for you, i wouldn’t be working out. i’m going to try this workout tomorrow. i did your psychopath workout (not as many reps-it was so hard!) and i’m still sore from it. i can’t wait for more workouts. thanks for inspiring so many people (: it really does help!

Hi there Zuzana,
I did try it yesterday… cannot do the reverse push up step because my chair don’t have stack between it :(.. anyway, i replace it with squat workout. Also for the last workout… phewww… i have no problem bring up my back with my hand behind my head but it pretty intense to bring up my whole body using the legs alone hahaha… its look easy when I saw u doing it but in reality… its really hard. My legs was shaking pretty bad hahaha!!!

Already order my Gymboss today, hope to get it by next week :D [live in Malaysia].

Thx for posting the workout! I’m also looking forward for your next workout :D

Best regards,

I did it! My first full workout with you using a timer! Wow I have so much more respect for you, Zuzana, now that I see where I’m at and where I’d like to be!
I altered the work out and originally thought I’d cut it in half, so did 3 rounds of each rather than 6, but then found I wanted more at the end so did it again, that’s why the second set of numbers is still relatively high. (all things considered, that it)
Squat
14, 18, 16
18, 17, 18
Pull up
10, 10, 10
13, 10, 13
Dive Bomb
7, 8, 7
5, 7, 7 (the broom stuck to my back on the first round!)
Get up
5, 5, 6
5, 5, 6
Thank you!!!
Laura

I used to train in martial arts and we did dive bombers with the knees bent (still up on the feet, but the legs are soft) You can do circles like this too, transferring the weight as you make a full rotation and really push back through the arms in the starting position.

hi zuzanna,

i wanted to invest in some new sports gear, starting with some new shoes, so i went to my local store, and now im seriously confused. i then looked a few things up on nikes website etc. but im still kinda confused. i dont mind spending the money on something that i need as much as that, but is it only a marketing gimmick that there are fitness shoes and running shoes? i dont have any “special needs” for my feet, but my workouts are pretty intsense but they do require me to be nimble. one paire from nike running was very suppotive, but then another pair from the fitness section was adequate to let me jump around and freak everybody else out who was in my vecinity.
help? adivce?
your workouts are intense but also require speed and contole (nimble) so i was wondering if you could help me out!

thanks a lot,
have a good train today!

Thanks for the names Charlie! :)

Hey Zuzana,

I was wondering what would be your best routine to do to get ready for the Army?

hey zusanna…i have a question for you…i am 29 years old and in a very good shape…but i have a problem with the skin around my knee…because of the muscle or i don’t know why ,i have a small line like a wrinkle!i saw that jenifer aniston has it too , it is at the end of the muscle,right above the knee!do you have it too?is there anything to do about it?

Whew! Great workout Z. I was literally making screaming orgasm noises doing the dive bomber pushups. Good thing I was working out at home today. lol. Here’s my results.

Dynamic Squats: 21-20 for the rest
Reversed Push Ups: 16-11-10-9-8-8
Dive Bombers: 8-7-5-5-4-4
Prisoner Get Ups: All 6

Heading to OZ this evening! WOO!

Hi Nicole,

I’ve been thinking about this problem a bit. If you took two 8 foot 2X4s and put some heavy nails or screws in the 4 by side of each at even intervals to the top. You could then leaned them againts a door frame so one was on one side and the second 2X4 on the other side of the doorway. Then all you would need would be a long enough piece of pipe or broom to place across the nails or screws at what ever heights you need them at to either do Pull Ups or Reversed Push Ups.

You might put a towel or cloth between the door frame and the 2X4 to protect the paint. making sure you don’t lean then to steeply or shallowly as the 2X4 might slide or fall over. Probably about 12 to 18 inches from the wall at the base would be fine.

–Chris

Practice, practice , practice ;)

Hey… Go girl! …Im gonna try this!

4 exercises in which you will be exercising full on for 30 seconds and resting for 10 seconds.

Each exercise you do 6 times = 6 x 30″ hard – followed by 10″ rest the total of this exercise block is 4 minutes.

so 4 x 4 = 16 minutes.

in between each block of 4 minutes you take a short break and reset your timer.

:))

yep! unless you don’t want to take any breaks in between your different exercises, which means you would have to set your timer for 24 rounds of 30′ of hard work and 10″ of rest.

“screaming orgasm noises” LOOOOL!

if you check out the workout archive, you will be able to see how much Zuzana has changed :))

Hey JZ,

Men and women. Many of us do this 5 times a week with great results.

There are always haters :)

I for example, used to get quite some negative feedback from friends and family when I first started kayaking. I am no longer a professional athlete but still exercise a great deal.

Personally the bodybuilder look does not appeal to me. I do however appreciate a well defined/toned body be it male or female.

I think that men who have issues with well defined women, have some self esteem issues with themselves.

Hey Faye,

I think Zuzana has mentioned that she works out in the morning, most of the time. I too am a morning person.

It really does not matter. Each person has their preference :))

Hey Fred,

Are you afraid of falling over backwards? I am not sure I understand. You could get a short chair/bench and put it behind you. Lower and let your bum just touch it and get up again. Try and keep your form as well as possible.

she did before (check out the workout archive). I am so glad she has moved to bodyweight workouts, you can do them anytime, and anywhere :))

Its not like she needs weight to develop/maintain her muscles :))

I TOTALLY LOVE “your gut is Napoleon and this is Waterloo” :))

Hi Zuzka,
for me as a beginner, these were killers, really!
Dynamic Squats were very aching as my tights did not recover since last excercise.
Reverse Push Ups – great idea with the broomstick!
I could hardly make one Dive Bomber, so I made easier ones – starting not on extended legs, but from knees. Even those were difficult, so now I understand why your shoulders look so different from mine ;-)
Prisoner Get Ups made my baby lough a lot…

Dynamic Squats: 18-19-16-16-16-14
Reverse Push Ups: 10-10-9-7-7-7
Dive Bombers: 2(regular)-8-7-5-5-4 (from knees)
Prisoner Get Ups: 2-4-4-4-4-4

I know, the numbers are not so great, but I will improve. I promise ;-))

Hi you guys, I was curious, have you thought to have classes at your home or outdoors at a park or something? Seems to me Zuzana could be filming for us and making money with a class in session at the same time. Just a thought. Just trying to get you some cash for what you do, you guys are such my favorite folks!

Hi Zuzana,

Here are my numbers :)

Dyn Squats: 20-17-17-16-14-15
Rev Pushups: 15-12-8-10-8-9
Dive Bombers: 5-5-5-4-5-4
Pris Getups: 5-6-6-5-5-6

OK so not bad, considering back in October I was
struggling with 2 dive bombers… Thanks to you I can do almost 30!!

Oh Zuzana, words cannot express how much I appreciate you!

so a lady walked into my work, and started talking about how she joined a gym but couldn’t go because of her daughter. i said meet me at the gym tomorrow, with your daughter. i took my lap top and spiced together your work outs, using her daughter as a giggling kettle ball, just reducing reps because she had a 40 pound weight to use. they both LOVED it. two days later, she met with amy and I, and i pulled up this work out – dive bombers under a daughter, prisoner get ups with a kid ( that was hard for me even) mommy help ups for reverse push ups (daughter stood on some stack able deals that are used for the step class and helped mommy do reverse push ups, i just called them pull toos, ) again, they LOVED it. so now shes getting the hang of looking at your workouts, and figuring out how to make them mommy/daughter fun quality time. her son came third day, (admittedly, 14 year old boys probably love you for reasons other than fitness!) and now the whole gang is working out together. congratulations Z, you just made a family healthier and stronger! now THAT is something to be proud of!

I didn’t sweat so much in these workout like in psychopath workout, but my arms and legs were like jelly after the workout!

just ordered my Gymboss today. Can’t wait to start getting busy. I love that you post your stats from your workouts as well as the other viewers. It helps to see what kind of range people are having. I know my numbers will be quite low but I’m going to give it an honest try anyway. Wish me luck Zuzana!

Hi Zuzana,

I’m reaching out from Washington, D.C. We’re stuck under 24 inches of snow that we’re calling the Blizzard of 2010. I want you to know that between telecommute work and cooking clean meals for the family, I’ve been able to do your interval routines daily this week. Thanks for helping me to keep my sanity and my exercise routine while the gym has been closed. I’ll do this routine today, and let you know how I do.

Thanks!

This workout is great but on the money tip I seen a website called Nalini method and you can purchase the workouts on your mp3 or ipods! Its under shop! Thats for the people who need almost like one on one instruction it would be easier for them to work out right along with you and bring you some more cash! Especially if you price the download at the right price. Like I-tunes for workouts! Tiff

Hey Zuzana! Thanks again for good work outs. But I must say that the broom stick and chairs might be a lil dangerous for some of us heavier people. The chairs caved in on me! I kinda knew it would happen. Just wanted to try “in case” you know. But i did do the same work outs with other tools. So no harm done. Just want to make sure everybody is okay. Thanks! and I still love your videos!

Hi Zuzana,
I got Dynamic Squats: 19/19/17/14/15/14, Reverse Push-Ups: 12/10/8/7/10/6, Dive Bombers: 8/6/4/5/4/5, Prisoner Get-Ups: 5/5/4/5/5/5 & i rate this workout a 5/5 for intensity although it took me a very long time to set up and had to keep time with a regular clock. Just happy to do a workout today & earn my shower=) haha good title. Laura

How come these chairs don’t fall on you? I tried with my heavy wooden furniture and they collapsed every time… I don’t have any clue what to use instead… :/

Great workout, I’ve just finished. My arms are shaking that I’ve got difficulties with writting.
Sorry but I didn’t count reps:/ It’s 23:57 in my country now, isn’t it too late for workout? I hadn’t have time for it earlier.

Hi Zuzana & Frederick…

I did the dive bomb push ups in the summer and I hurt my upper middle back b/c I think I strained to get the last reps in and my upper back wasn’t as strong as maybe it is now. And I’d love to do these again!

I was fine in a day or so but I wanted to see if you could recommend the best way to do them to avoid injury? Obviously, don’t strain, right? :0

Is there a certain distance for the hand placement – shoulder width apart? better to do wider, you think?

i appreciate any help or advice you can give! :)

Mimi

That’s so nice of you Carla , to take time and explain it

22-23-23-21-21-21
18-16-15-12-11-13
8-8-7-6-6-6
8-7-7-7-7-7
good one

Hi guys

Just loved this workout, I really enjoyed it…

Ahoj!

I don’t know what your new website will be like, but I had a thought that it would be cool if we (the watchers/participators) could have a way of keeping track of our ‘favorite’ videos, like is available for example on youtube. I love your website! :)

Hello / Ahoj Zuzo,

used my new silver Gymboss timer for the first time, to do this workout today and must admit – it really is a helpful toy.
These Reversed push ups are really hard but that might just be because I find my upper body to be less strong then my lower part – well my goal to work towards :-)
Thank you / Dekuji for your ideas.

Hi Zuzana ! I absolutely love your workouts :) any chance you may want to give a tip for intermediate level on the most difficult exercises? example: On the dive bombers, I could go underneath the stick but I wasn’t strong enough to push back out :(
Thanks a lot!
Carolina.

wow… that prisoner get up is such a great exercise! :D it was so fun getting better at getting up from the ground ^^

HI Carolina, maybe you should do the dive bombers without the stick and instead of reversing the movement you can just push your hips straight up. Make sure to try every once in a while the more challenging version of this exercise.

OMG!!!

My father has recently come from Canada to visit me and it’s as if my family knew which exercise was next. They sent me the “perfect pull up” which can do pull ups on a bar and can also be set up to do the reverse push ups like you showed with the rings. It’s my favorite thing ever now and I recommend it. From what they tell me it wasn’t expensive either. Awesome videos dudes.

I dunno how I came across your videos on YouTube, but I’m so glad I did! Thank you for not only having this awesome site & videos, but THANK YOU SO MUCH for making everything available for FREE!! :D *HUGZ*

Oh yeah & making it so we don’t need to go out & buy a bunch of expensive equipment.

hello i just wanted to tell you i love your workouts!! you look really great not too thin but not too muscular either wonderful keep up the great work!!

I tried the dive bombers to practice it before I do the actual workout, and I’m having a little trouble.

When I push back, keeping my legs straight, I feel sort of a “shock” in my shins. Is that right? It kind of hurts! How do I keep from feeling that “shock”?

hi tiffany. i would love to have zuzana in “real life” but I live in the states so…not guna happen. anyway i think that it is sweet that you think that Frederick and Z should be making money on what they do. I mean they should. anyway, i’m pretty sure that they are making money off of advertisements from the website. just like facebook-the more people who view it the more money is made. so tell all your friends!!

Thanks Carla!

Hello Zuzana,

I’m new as of a week ago and have been really enjoying your program. I am in fairly good shape and find that your work outs challenge and motivate me in the way I need, and I’m already seeing changes. You are a great inspiration to me, and I thank you!

My score for this w/o was:
Dynamic Squats: 20-20-19-17-17-17
Reverse Push Ups: 16-13-7-8-7-5
I am not strong enough yet for Dive Bombers so for now I did regular push ups: 5-4-7-6-4-3
Prisoner Get Ups: 3-5-5-5-4-5

Oh, and I ordered myself a gymboss timer, and it should be here tomorrow. Yay.

17-19-17-14-16-14 Dynamic Squats
11-8-8-7-7-5 Reverse Push-ups
10-5-4-7-5-8 Dive Bombers
4-5-4-5-4-5 Prison Get-ups

Zuzana you make everything look so easy, and go full out the whole workout. While my numbers look pretty good in comparison, you work it way more than I can at this time.

I do your workouts everyday and this was my favorite workout of all time!!! It kicked my butt!!

I for example, used to get quite some negative feedback from friends and family when I first started kayaking. I am no longer a professional athlete but still exercise a great deal.

Personally the bodybuilder look does not appeal to me. I do however appreciate a well defined/toned body be it male or female.

I think that men who have issues with well defined women, have some self esteem issues with themselves.

Carla,

It’s good to hear that you didn’t let others insecurities get in the way of what you knew was right. Thanks for sharing your specific instance- I was curious.

I agree about the bodybuilder bit- it’s not for me but I can definitely foster some respect for the work and time those inclined put into the lifestyle.

Best

This is my first routine from you! It kicked my butt!

dynamic squats: 17-20-20-18-15-13
reversed push ups: 5-12-7-5-6-5
dive bombers: 4-6-4-4-4-4
prisoner get ups: 4-3-3-3-3-3

Was feeling extremely lazy today but decided to kick my own butt and get with the programme.

oh man the dive bombers were so hard and the reverse rows…auuuuu!
The prisoner get ups are a serious ab workout :))

my results:
1 – 23, 23, 24, 24, 24,24
2 -16, 18, 15,15,13,12,12
3 -6, 5, 5,5,4,4
4- 6,5,5,5,5,5

good stuff :))

Hello,

i looked crazy doing the workout in front of my roommate(homemate), but i don’t mind, it’s my health and my pleasure.
EX1: 18.18.17.16.14.18
EX2: 18.14.10.12.10.12 5(body under the table,held the edge of the table, feet under my butt)
EX3: 8.7.7.7.7.7
EX4: 11.11.11.11.11.9

This is the first workout I have done from you! GREAT!!!
dyn squats 17-15-12-12-11-12
rev push ups 8-7-8-6-5-7
dive bombers 6-6-5-5-4-5
pr get ups 4-4-3-4-4-4

Thank you for all of your motivation!

[...] This workout involves interval training with the intervals set at 30 seconds of high intensity training followed by 10 seconds of rest. Do 6 rounds for each exercise which you can see here. [...]

u r great[-] am not sure whether the workout is possible after injury and surgery[-]????

you need to clear that with your doctor!

I’m a little confused.
what do you mean by Intervals ?

I am using an interval timer to keep track of the intervals. Interval training means that you are exercising for prescribed period of time – in this case it is 45 seconds, which is followed by rest period. In this workout I have only 15 seconds of rest in between each exercise. You set up the timer for the 2 intervals so that you don’t have to think about the time. The timer makes a noise and vibrates so that you know exactly when to start the exercise and when to take a rest.

Awsome !
Thanks alot .
You think you can show us work outs, that helps with
lovehandles? i have some & its annoying having them and trying hard to get rid of them, at least a little….Your videoos are inspiring by the way. Thanks alot && keep up the good work !

I will be 40 in April, and have dedicated myself to getting back in shape after allowing myself to desintegrate following three surgeries…thank you for posting such inspirational videos; I wish you continued good health! I also wish with all of my heart that you could take me on as a transformation challenge…I used to live and teach English in Moscow and Mexico City; I’d gladly pack my bags for the opportunity to bring sexy back and feel my best ever! *Not that YOU need English classes!* Thanks again from New Jersey for the motivation!

Bonjour Zuzana,

J’aime beaucoup vos programmes de fitness.

I think your workouts would have a very big succes on the French TV.

It is very interesting to follow your instructions.

good very good.

friendly

PAM

can you increase or decrease your breast size if youre toning them or working out? .
i was wondering that
i dont want my booobs to go away by working out.
:)
i hope you can help
thanks!

Hi, Zuzana! I really love your workouts. Thanks for the tips, also. Big kiss from Brazil.

Hi Zuzana ilove you workout, i see all you videos becouse i do exercise by my own to, i just want know how no loose mour weigh y get muscle .During my pregnacy i was 135 p and get 190p in the end but now and very sk like u
i order my gymboss
thanks a lot !
From California

Do u have any advice for some who just had a tubal pregnancy, how to get back starting in working out. Or if anyone has advice.

I just wanted to add a comment here. I got my interval timer about 2 weeks ago and it has helped me enormously with my workouts. I workout at alone in my tiny apartment and just having that timer and Zuzana’s creative workouts plus yoga I am seeing changes in my physique.

The timer is good not only for the intervals but also to keep track of the time spent working out. I feel stronger and have noticed my posture is a lot better.

I have always been active, but really got tired of the swimming pool and the same routine, after Zuzana’s workouts and being more focused on them I feel like I can go back and swim and give it my all.

Just needed a bit of motivation. This is a really nice community and I thank Zuzana and Frederick for making this such a great and positive place for us to learn and persevere.

Cheers

Thanks for the nice comment :)

I think that you could do commercial for the timer company. It really makes me want to buy it and do your exercises :) Keep up your work… I think your life is amazing and I like to watch your videos as they recharge my batteries. And for Frederick .. You get really better all the time. Big fan of the pictures. What equipment do you use?

Dynamic Squats 21-16-13-12-15-15
Reverse Push Ups 13-10-8-8-9-8
Dive Bombers 8-7-7….

And you make it look so easy girl!
I’m going to keep trying though!!
You guys are awesome!
You look uh-mazing Zuzana!
Thanks for sharing all your tips and workouts!!!

Hello from Greece. Well, since things here are terrible and the cost for the gym too high, I started searching for blogs like yours. You are really great when giving instructions and you certainly managed to motivate me. After all summer is only 3 months away.

I am grateful for all the effort you put in the videos.

By the way, the outfit from Malta rocks.

Okay- Im gearing up for my first workout with you guys. Thanks for the positive energy xxx Lyndsey (Ireland) x

I tried this again after a month. While sadly it wasn’t any easier or less painful I did significantly better…boy, each set turns me into shaking mush– good stuff!!!

squats: 22 21 21 19 20 20 more every time!
R pull ups: 16 15 13 14 13 13 more every time!
Dive bomb: 6 7 6 6 5.5 6 more every time!
Prisoner: 5 5 5 5.5 5 5 a few less-meltdown achieved-phew!

This progress for such little time invested is truly amazing..I am shocked.

Keeping the journal is such a great motivator

Hey Zuzka, you are famous in Turkey too .

Check out the link please http://webtv.hurriyet.com.tr/category.aspx?cid=5&vid=4677&bid=1&hid=14068902

Thats great – except that they are using this video without permission, and worse they have covered over our website address :(

if you like, we can contact them nicely in Turkish (I am Turkish) or you can contact them in English. Yeah, they covered over your web site… no good! The thing is that youtube is banded in Turkey, and they probably found out the video on youtube. So they cannot link it to Youtube. However, you are right, at least, they could have add your original web site as reference…

Did this one today, here my results:
Squats: 21-23-23-21-20-20 (I don’t go under 90° with knees)
reverse push up: 10-8-10-8-8-8 (killer)
dive bombers: 4-3,5-3-3,5-5-4 (absolute killer, must work on them)
get ups: 5-6-6-6-6-6

One day on weekend I do 2 workouts a day, I think it’s just going to be 15Min Cardio with jump rope today, I don’t have any muscle strenght any more :))

Yes She would be a hit on TV in the USA also, I am a ex-powerlifter, an I have been doing her programs now for around a year , And they work & there FUN, I wish she would be on TV in the USA to Follow along with, It would be also nice if she made a DVD work out pack for non weights & weighted, I Love her work outs,I am in great shape once again thanks to her!

OMG, this one was HARD!

I tried to keep good form for all of these. Here are my numbers:

dymamic squats (burn!): 17.13.11.11.11.10
reverse push-ups 12.15.12.14.13.13
dive bombers (these were *HARD*): 5.4.4.5.4.4
prisoner get-ups: 5.6.6.5.6.6

I am now on week 4 of your workout videos (5 x a week at least) and I LOVE IT! Please continue your excellent work! You are helping so many people like myself get in shape again.
M. xx

Hi Zana,
wow is all i can say about your workouts. i’ve decided to start back on my workout and ofcourse here on body rock is where i belong. I am athletic but i just need to brush up my toning.
love you and keep up the good work

OMG!!! I’ve started working out during my gym class lately and it seems as if it was nothing!! I’m 17 years old and trying to get my body up to shape for track and field season and for a school trip to LA… wow!! My mom introduced me to your website and I thought I’d try this workout… Being honest, I didn’t get past round two of the dynamic squats. I’m gonna go back to some regular cardio workouts till I can manage this!!

Dynamic squats: 18.19.17.20.20.14
Reverse PU: 14.12.10.13.9.9
Prisoner GU: 5.5.5.5.5.5
Dive Bombers: 4.3.4.3.4.4

Switched the order of PGU & DV…after the RPU, couldn’t confront another upper body piece, especially the DB! I still had to modify the Dive Bombers by doing them with the upper body elevated. Today, I was able to reverse directions successfully.

I really enjoy your workouts and you give me lot of motivation thanks

yes. She would also make a good work out partner…..

Keep up the good work out videos…..

I like watching them ;)

Hello, I have recently discovered your workouts. I had stopped exercising almost 5 years ago because I got bored of the gym routine. I now miss being fit and watching your videos is giving the motivation to exercise again.

I haven’t tried any of your exercises yet because I feel that they’re not for beginners. I will try them though soon and adjust them to my own level. However, I have a question for you. I have really bad knees due to jogging too much on hard surface when I was younger. They hurt when I do squats and any other exercise that puts stress on them.

What type of exercise do you suggest for someone like me?

Thank you very much and keep up the good work.

As others have said, I too think that you should come out with your own DVD and I’ll be the first to buy it.

Hi Zuzana and Freddy,
How are you guys?
I recently discovered bodyrock.tv and i am addicted! these are the only workouts I do now and the only ones i need, really!!!
I try hard, but my reps aren’t worthy of posting.. YET !!! :)
keep up the good work, guys !
Ra,

Hi Zuzana & Freddy,
I’m glad I gave this one a try this morning. I had to admit that my arms were on fire when I did dive bombers after those brutal reverse push ups!! Here are my numbers.
Dynamic squat: 20,18,16,14,18,15
Reverse push up: 12,10,8,7,8,7
Dive bombers: 7,7,6,4,4,4
Prisoner get up: 6,7,7,7,7,7
I enjoyed your torture though :) Thank you guys!!!

Wow I found your website 3 days ago and I have to say it is absolutely amazing. Very inspiring and just what I needed to kick start a new workout and also a lifestyle change. I am following your diet tips too. I am on day 3 of using your workouts and managed to master the prisoner get ups today. Thank you for sharing your workouts with us especially as they are free workouts, I am sure you are going to to continue to have much more success in your life. Take care and thank you, Body rock TV rocks!!!!

did this today

D.squat: 23-23-20-21-21-21
(Did tricep dip kicks the ones from 600 rep workout): 26-23-23-20-20-21
Dive Bombers: 6-7-6-6-6-7
Prisonet get up (form me its reaaaaaally hard to keep a good form here) 5-5-5-5-5-5

:)

wow! if she is the instructor of a gym, who wouldn’t work out right? these are hot exercises. it will really keep your blood pumping. i’ll definitely get my girl to do these exercise. ;)

Wow, this was a difficult second-workout-of-the-day selection.  I really should have thought twice about a burnout workout with dive bombers following a workout with 1-arm press ups!

dynamic squat:
20-18-16-16-15-14 me
he didn’t count

reverse p/u:
8-7-6-5-5-6 me
15-10-7-8-8-6 john

dive bomber
3.5-6-4-4-4-4 me
16-8-6-6-5-6 he did regular push-ups

prisoner get-ups
4-4s-4s-4s-4-4 (4s = 4 plus a sit-up) me
3-4-4-4-4-4 him
(how did you guys do 6 &7?!)

done! finally have an interval timer!
1. dynamic squats: 20/18/14/14/15/15
2. reverse pushups: 10/7/7/5/7/6
3. Dive Bombers: 5/5/4/3/3/3
4. Prisoner get ups: 6/5/5/5/7/5

think i’m a bit drained from yesterday’s psychopath workout! 

1) 24-22-19-18-15-19
2) 16-13-9-11-12-11
3) 10-9-9-7-7-8
4) 5-5-6-6-6-6