BodyRock.TV

hello! i ust discovered this page and i lov it, your a great motivation. I had a baby a year ago and i gained alot of weight i was wondering if you know any exercises to loose all the baby fat?

Oh, I remember this workout, as far as I can recall, it took me about 20 minutes, surely will try it now and check the progress… And have you beaten your personal best?

OH, I remember this one – it’s in the ‘killer’ section of my workout diary. Did it about 2 weeks ago. Now’s a chance to check on that strength and endurance. And try to beat my PB. Thank you :-)

Call it the swinging cross crunch ;)

Dear Zuzana,

I just want to say that you are truly inspiring!! Thank you, THANK YOU SO MUCH for sharing with us your workout routines, advices and tips.

You encourage us to lead on a healthier life… Perhaps you are even changing the lives of many people out there! In any case, you have already changed the way I think about health and sports. Fitness should be a part of our daily lives, and from this day on, I will try my best to become fitter.

Keep it up!

Lour (from France)

GIRL YOU ARE GOING TO BE THE DEATH OF ME, BUT I LOVE LOVE LOVE LOVE IT!!!!!!!!!=)

Im 143 lbs right now and since i started these workouts (6 days a week i work out) ive been eating about 6-8 small healthy meals a day and getting about 1800 calories a day, which seems more then enough for me. Its about 73 g of fat a day, 165 g of carbs, and 150g of protein. For some reason after about 2 weeks of this i’ve actually gained weight, rather then lost it. I cant understand why that is because the cardio is really intense? Im trying to get more lean but is that possible while gaining weight? Am i gaining fat or muscle?

Hi. I am having trouble getting two of your exercises. The ninja jump and the one leg squat or pistol. Can you PLEASE tell me how to practice to be able to do them. I really want to be able to do them. Thank you so much!! Shaune

My time today was 22:46. I was happy with it, except I think I could have pushed myself harder on the leg switch and not taken a break halfway through like I did.

Thanks for the great workouts!

Hi Zuzana,

I really love your cargo pants…. if you ever want to donate them…I will gladly take them!!!

You are a true inspiration!!!

Nancy

Z-
How do you get such great size when you only use body weight?? I know quite some time ago you used weights but not latel.. so just wondering how you keep some decent mass!

Thanks!!

Hi Zuzana,

I just wanted to say that i love your site. I am actually a 20 year old male, not female.
I was getting extremely bored during my workouts, but your site has helped me turn that around.
I watch your videos 4 to five times a week before i go workout.
Do not take this the wrong way, but it is inspiring to see a female who can do these challenging exercises.. and i feel like i have no excuses if i can not complete them. I know that it is harder for females in general to get fit than it is for males. So I figure if i can stick to your workouts and nutrition tips… which i believe is 95% of percent of staying healthy… i should obtain the cut physique i have been looking for.

Thanks

Hi guys,

I know you’ve said that to find answers to many of our questions we could find them on your F&A page.. but I couldn’t find it. (computer illiterate)

I’m sorry I know you get asked this a lot but I’m just starting and I want to do your beginner workout and I see that it’s a 6 part workout.. Does that mean that I do one part everyday and just do an activity on my rest day.

Please advice if you do have time I thank you in advance for taking the time to answer my question..

By the way all your talk about summer has really motivated me to get started now and stop wasting time!! : p

You really do change peoples live’s!! thanks you guys

First thought was “butterfly abs”
… “Opposite Abs”
… “Knee Abs”
… “Army Abs”
Good luck finding name

The beginning of the workout is totally killer! Thought I wouldn’t be able to breathe after the lunges… but then the momentum kind of fizzled with the ab work. Is that intentional?

In all of your workouts, I notice that you want to beat your times & PB. I learned a long time ago that you have to work out for 30 minutes to see any change in the way you look..is that true?

[...] Read the original here: Burn Baby Burn Workout [...]

You should call the ab exercise “Double Leg CanCan”, for the obvious reason it reminds me of the french dance known as the Cancan.

hey zuzana! i have been following your workout routines for about 4 months and have a six pack and a very strong body. i am only 13 but i LOVE working out. By the way i have been told that im too young to work out like this but i have been so much healthier.(I’m a girl by the way)
what do you think?

i am overweight and would like to know the best way to start working out after a long time of being unfit. can u help????

I notice tha you wear those shoes a lot. would you reccomend them? what do you like about them?

No zuzana, u are not being boring talking about the summer! Actually it’s the number 1 motivation for everyone I think and thanx for reminding us each day.
Keep on saying it everyday it really makes me push hard in my workouts.
And thanx again both of you guys, bb:)

Zuzana,

Totally appreciate you driving the point home…Summer is JUST around the corner!! It certainly helps to be constantly reminded. :)

Thanks for being so motivating!

Zuzana,

I have been weight training for years, at age 52, 5’10 185 32″ waist I was looking for something new, different and less time consuming. I have download your videos on to my ipod and take you with me to the gym 4-5 days a week. Needless to say your are hit at my gym more importantly, I have lost 8 lbs in 2 weeks have more endurance and fell stronger. You are providing a valuable service to all who have found your site. I just wanted to express my appreciation and will spread the word on the great work your doing.

My Best enclosed
Ablast – Asheville NC

Did you beat your record? :)
I love this workout, I can’t wait to do it again!

Hi Zuzana,
This work out was amazing! Also where I live it is considered warm around this time of year when it is -5 degrees Celsius and the snow is piled up way over your head. Do you have anything good to help with inner thighs and calves?

what was your time? did you beat your p.b.

For the name of the ab exercise, how about “190 Ab Kicks” since you rotate in almost a half circle and you’re kicking at the same time.

Sorry, I meant to say 180.

Perhaps you will say: oh no! this guy again…
Well, aboult the audio, the trouble that I see is how do you record it. It´s because the enviroment affect what you say & when you`re in a closed place, the enviroment sound makes ecos over you voice, making not hearing it too good.
When I saw you with this clothes, really I stared to drool….
An angel has been escaped from heaven…

Day 1: 33min08sec I’m gonna be sore tomorrow!!!! Great website, keep up the good work I can’t wait to see the progress….

THANK YOU! THANK YOU! THANK YOU!
I redid this workout and took 5 minutes off my original time! The first time I completed this workout was just after I found your site. It was one of the first couple of workouts I did.
I have seen major changes in my body and overall stamina and strength. But, I was BLOWN AWAY at the drastic reduction in my time!
Thank you for your dedication and inspiration!
You guys are awesome!

hey Zana! do you have skype? I wanna say whats up!

I thought of a name for the ab workout. DOn’t know how original it is, but how about “low and Out” for the lower abs and outer obliques? Just a thought. What do you think?

you are my new personal trainner :D

I’m Diego from Mexico, I’m coach of a soccer team and I like this page…

And how long did it take you this time? ( just to compare)

I stopped my timer to explain something to my husband and forgot to restart it!!!!! Boo. By the way, what was your time compared to when you did it last time?

Anyway, the climber’s lunges were K-I-L-L-E-R. I was so challenged, it was awesome. The pike jumps were also good but mostly for cardio, I didn’t feel much strength training wise. After that was downhill, I didn’t feel very challenged the second part of the workout. I even made the ab move a bit harder by not bending my legs at all so there is more weight on my obliques as I lift my legs, and also the leg switch, i extended my leg out straight before lifting it up to create more resistance.

hey, haven’t done this one yet cause I just checked the site tonight and it was my rest day but what about the -horizontal cancan (like the French kicking dance)
-six pack torpedo
-ab cork screws
-love handle slayer or ab flab slayer

anyway just some before bed brainstorming!
good wishes:)
Lauren

I managed to do the workout in about the same time you did! Umm… I do, however, have to mention that I did half of everything (25,50,25,50). Does this mean I am half as fit as you?;)

Hi Zuzana.
I love your workouts and you are a great inspiration to me!
I read your earlier post in which you told us about your old unhealthy lifestyle and the point at which you realised that you needed to make a change. I was wondering if you have any old photos of yourself from back then to show us the progress that you’ve made and maybe inspire some people to see the difference that a change of lifestyle can actually make?

Wow Zuzana…this look pretty intense and I cant wait to try later in the day because its so early in the morning and my body is like sore from working out a lot yesterday.Also have you ever done a video involving planks…?That I think will help lots of people really work on their core and with your effective cardio exercises it will be perfect!

from me,Lundon and also is it always warm and/or sunny in Malta…?

Hy Zuzana!
I’ve done this routine on sunday,and my time has improved 8 min since the last time I’ve done it, crazy! love it!
Thank you so much for everything! Take care, bye!

hi
after earn you shower workout i had so much muscle soreness on my ass
i did the streching and it helped a lot but you have not the streching for the ass that i know.. you put your feet across the other streched feet and you turn your upper body to the side with holding your knee with the other hand.. i think you know what i mean :-)
but i wanted to say i have much much more muscle soreness today as i had yesterday..your workouts are amazing my ass is so hard and im feeling some soreness at my belly although i didnt have done any sit ups
but i dont know is this everything that you do for you body zuzana???? or is this only the time its takes to have this body????
how long does it take to learn the men push ups my arms are not so strong like yours

My sister and I finished this workout with times of 14:35 and 18:36. I think I might have missed some reps! I thought I was counting right, but now I’m not sure!

Hi Zuzana and Frederick! I just have a question. Is Frederick doing the same workout too? I mean can I recommend these workouts to my fiancé?
Have a nicely brutal week :D

Hi
I have been doing your workouts and loving them, but how do you get your shoulders and arms to look like yours. Do you do a lot of heavy weight training as well as these workouts? I do weight training and would love to achieve the arms you have.

Hi – I do these as well, and there seem to be a lot of other guys doing these workouts from the comments here :)

I LOVE THIS ROUTINE!!! GOOD JOB!! UR SO CREATIVE WITH UR WORKOUTS!

unfortunately not always…

Thanks for the idea – adding it to my list :)

Hi

I love your workouts Zuzana…they’re great & you have an amazing figure!Simply WOW.You asked if we have a name suggestion for the abs workout here:
I thought of this name for it :
SIDE-KICK-ROLL ABS WORKOUT or SIDE-KICK ABS WORKOUT

I also find your style creative.Thank you for all your lovely workouts.Thank you Zuzana!You’re brilliant!

Hi Z,

My knees hurt today after week 4 of Day 1 of the 6 Weeks to Summer and the 5 rounds of Abs and Butt I did yesterday; I think the backward lunges and the planks are to blame. I pay attention to form but I also used 5 kg dumbbells for the lunges and biceps curl – that may have put a strain on the knees… Any thoughts?

Mike – start with our routine for absolute beginners – you can find it in the archives section. Do each video back to back until you move through the whole workout. This will get your body moving again and then you can look at jumping into our daily workouts. Do the warm up that we have posted and the stretching also. Read through the diet section so that you get an idea about how we approach food. Good luck!

The 6 part workout is one workout. Do each of the parts right after the other until you have completed the whole routine :)

Keep on reminding us about summer, don’t stop. I don’t want to forget and I need the nudge every day while I build healthy habits!

I just want to send you one big THAN YOU for your website :) I started with your workouts today and I hope, I will be sexy at summer ;) Zuzka, you are my idol. I wanna look like you and I will do everything for it. So thanks for your totally brutal workouts (like was that from today) and Frederick, thank you also for everything you do for Zuzka and for this website :D wishing success from Slovakia (and now from Holland)

Good one! I was watching the video thinking, “but those exercises don’t look that hard…” and then I tried them. Whew! Sweat was actually running down my arms during the last exercise. My poor little ipod is drenched from being in my sports bra. I love it. I completed it in 21:09:11, but I’m not at all disappointed – I know that what slowed me down was the yet unchristened ab exercise, but I wanted to be really careful of my form, because I know that ab strength is really a challenge for me. So I did each one slowly, with my arms out away from me and my back f-l-a-t on the ground. I can tell those little abbies are getting stronger in there. I don’t think I could have done that a few months ago. Thank you guys for being such a help and an inspiration.

x

Horizontal cancan!! That’s hilarious. Well done!

Great workout! I did this in 22 minutes and 19 seconds but admit I did cheat a bit on the abs because they were killing me after 25 reps. I’m sure I’ll do better next time.

Hi Zuzana and Frederick,

time pass fast with this workout, i did it in 21:45 the Climber’s Lunges was very hard on my muscle (i loved it)
and the ab was took me the longest to complet.
i have a question for you guys: i do your workout 4-5 times a week and i “feel my muscels” all week. why?
the truth i rarely find the time to do the stretching after the workout, do you think its that?

Thank you for another wonderful workout

Tali

Hey Freddy and Zuzie,

Great workout that I did in the end of November—and Today! I was much better, of course :D. First time, my time was 16 minutes and today I pushed for a 5 also and I managed to do the whole workout in just 13 minutes and 30 seconds. What a great feeling to beat my PB again…thank you so much guys!!!

Love you,

have a great day, it is one awsome sunny day here as well,

see ya,

Tina

P.S.: Zuzana, what was your time for this workout second time??? I know you beat your PB also, how faster were you?

Great workout! That first exercise is a killer! It felt like my legs were on fire.

Dear Zuzana and Frederic

Summer may seem far away but to loose weight and sculpture your body in a healthy manner you need to think ahead and do it slowly!

1 lbs/0,5kg weight loss per week is perfect for our bodies to adapt so if someone has 6kg to loose needs at least 3months! Summer is round the corner!

As a personal trainer I feel inspired with your site, effort, advice and I recommendo to my clients to have a peak what you are doing.

I love what you are doing so keep the videos comming!

Regards

Call it the TWISTING WINDMILL! yes!

ahooj!! :) viem ze kazdy absolutne asi kazdy ti pise ci im nepovies nejake cviky ked maju telo take a takej postavy a tak…ale ja ta NAOZAJ PROSIIM..nemohla by si mi naozaj nieco poradit nemyslim s cvikmi ked tu nieco pridas hned cvicim to co tu vidim doma skusam a idem :D nemam prolem si to oddriet..ale problem je jedinee FOOD :DDD ja neviem neviem ako sa mam stravovat ci po 6 nemam jest ci mam jest meso kolkokrat zaden ci aj biele pecivo a tak…. prosiim naozaj velmi moc nemohla by si mi napisat ako asi ked postavu nemam tucnu mam len troska zaoblene boky ale to sa dufam cvikmi spravi ci? a to brucho tiez nieje dokonale ale zas tucna nie som lebo mi vrvaia ze som vychudnuta a tak ako z humoru nie ze by som ANOREKTICKA preboha to nie skor potrebujem spevnit ako schudnut aj ked tie boky brucho noo.. :)…nejake primerane jedlo vazne v tomto verim iba tebe ZUZI lebo neviem preco :D lebo si dokonala.. :) prosíím nemusi to byt hned ja si pockam :DD (ako verim ze odpoved pride co??) ale prosim napis mi odpis mi tu prosiiiim prosiiim alebo na moj mail sssisula@azet.sk…pre info mam len 15 rokov…..ani neviem ci tu tieto komenty citas to moj zivotny sen je aktualne tvoja ODPOVED ..mala by som ovela viac chuti do toho cvicenia keby viem ze niekto koho sa snazim napodobnovat vie ze som a zareaguje odpovedov(jedálnickom) :D…..prepac ze pisem ale.. :D som uz raz takaaa……PROSIM ODPIS VELMI VELMI TA PROSIM JE TO MOJ ZATIAL NESPLNENY SEN….. :))……POCKAM NAPIIIIS PROSííííííííííííííííííííííííííííMM!!!!!!!!!!!!!!!!______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Hi,
I attempted this workout today and had to give up after the first 15reps in teh first excersise cos my legs ached far to much from yesterdays and saturdays workout :-( i was rather frustrated but i need to allow them to rest so i can give it my best shot.
Zuzanna, do you think that was the right thing to do?

I finished this workout in 17mins. I surprised myself. Lol. Really enjoeyed it. Dekuji Zuzko. :)

Dear Zuzana,

I have been following your workouts for a few weeks now…amazing. Thank you for all the wonderful ideas and routines. I was just wondering if you do any other cardio other than what is involved in your workouts or is that enough to get a summer body? Please let me know as my goal this year is to look and feel like I never have before. Also, do you ever use weights? Thank you so much for the workouts.
Selina

Thats right Frederick, us guys are doing these workouts and Zuzana is kicking my butt. I’m 44 and turning my life around with the help from you guys! Thankyou.

yes, yes, yes! I’m almost 1 minute better – 18:27!!! Why are switch-leg-lunges so difficuly after 25 reps? side extension were also very nice!

Loved this today – my previous time was 21:01 and today I finished in 16:24 so I’m a very happy bunny. Thanks both.

Ok so I have finally started your workouts…I have even bought a gymboss timer…I am desperate to look better as I am overweight..I am 6ft and 15 stones (210 lbs) which is too much…

so my question is if I follow this particular routine but not do as many because I struggle, is that sufficient you think?

Exercise 1 I managed – 20
” 2 – 40
” 3 – 20
” 4 – 72

For some reason I could manage the last one better…Also I admit to taking a breather here and there…

Do thats acceptable? I feel a bit guilty cutting corners but I do struggle a bit with it, anyway thanks thanks thanks!!

Heres my idea for the mix, i’d call that exercise “Christ leg lifts” or “Christ crunches”. Since you look like you’re on a cross of some sort when you’re on the floor (:

Looking forward to this one.

It looks like she’s making a snow angel in the air so..

Abs Exercise Name Idea: Snow Angel Ab Exercise

I love your site, and hope to achieve my fitness goals by summer with your workouts!

[...] from:  Burn Baby Burn Workout | Fitness Advice, Workout Videos, Health … Share and [...]

Am I the only one who thinks that asking for Zuzana and Fredrick’s personal contact details is just no appropriate?

I know that seeing her every day makes it seem like we know her and stuff but wanting things like skype, home addresses, private e-mails just seems like crossing a line.

Maybe people should just stick to communicating with them here instead of trying to get into their personal lives?

my two cents.

Stacey,

All you see here is what Zuzana does. No extras. if you do weight training (and you are no longer a beginner) and you are working with enough weight and intensity, then you should check your diet. The muscles are there and you probably just need to get lean.

Hi Zuzana & Frederick,

How about calling the ab exercise a simple “3-point abs” or “3D abs”(the “D” is for directional)?
I know they’re boring names but they do make sense.

Best,
Audra

Potential workouts:
-Crack the whip workout
-Smack your ass workout
-Not for Losers
-Sucker for Sweat

Hey Zuzana! First off thank you for giving us all of these great workouts!!!

So I’m 14, soon to be 15. I’m starting my own Summer Fittness Workout for the next month. One week is weight training and carido the next week is workouts on here varying in intensity level.

I have a day for each body part. For example, today is Shoulders day. I am doing to be doing 3 rounds of: 10 arm circles (forward and backward), 100 skips, 10 Arnold Press, 100 skips, 10 upright rows, and 10 side laterals.

I have studied and practiced proper form for all of the exercises. Do you think this is efficent?

I love working out and lifting weigthts! (: Keep up your good work!

Zuzana only does these workouts. If you have done any of these workouts, you should be able to tell that if you stick with her routines like she does, you will get amazing results. She does tons of various pushup type exercises, from varying angles. I’m pretty sure the pushups are the #1 reason her arms are so amazing!

Dear Zuzana,

I am working towards my summer body, and so far I am seeing great results from your workouts. I was just wondering if you do any extra cardio, such as jogging, or is the cardio that is involved with your routines enough?

Also, keep up the great work. You are an amazing insperation to everyone. Thank you.

Selina
Nova Scotia, Canada

Hey, I just fond this website by fluke browsing for new shoulder exercises to do. I like in Vancouver Canada (where olympics are right now!) and I loovveee your workouts!

I take some excerices and incorporate them into my own routine, I’m looking forward to trying one of your cardio workouts, they look awesome.

Keep it up Zuzana and team!!!!

Hi Zuzana!

I would want to know how you got in to shape?
Like how you was befor you started? How long it did take untill you got in to shape?
I want to know your whole fitness and health journey through the years. Because i would think that it would be very inspiaring. So can you please reply and tell me about it and i would be very thankfull.

p.s And I want you to know that I love your blog and I think that you are amazing. And i come here every single day and checking it out. So keep up with the good work that you are allready doing.^^

Many thanks

Sarah xD

I’m a 46 year old man and have made these workouts a regular part of my routine. I’ve also introduced them to my sons (18 and 20) who are both second degree blackbelts and find the workouts quite challenging. They have also brought elements of these workouts into their dojo.

Despite the fact that Zuzana is a slender woman, these are most certainly NOT “girly” routines.

Hello!
There are only three words to describe your blog: great, great and great.
I have one question to You, what is your job? It is associated with fitness? I’m asking about it, because I’ve been thinking how we can connect our daily life (with work and sometimes children etc – and, consequently, especially when we are up to our ears in work, lack of power to do such big effort) with exercises and building such beatiful muscles as You.

Hello Zuzana,
I got 20:17 which is decent time for a completed workout but I probably could have shaved off 1-2 minutes from catching my breath. My time a couple months ago with this workout was 23:36 so it is an improvement. <3 Laura Have a great night=)

Hi.

At current I’m not strong enough to do the whole workout. But a few weeks ago I started to put some of your exercises in my regular workout. That’s how I try to build up strenght.

And for me it’s really important that you remember me: summer is coming soon!

I am a beginner to Zuzana’s workouts (day 2), but I am okay shape. This workout took me 39 minutes. I had to take multiple breaks. I am COOKED!!

Hi! i live in france so excuse for the mistakes! :))
i stopped gym few month because it was too expensive.
I discovered this site 1week ago…
my goal is to have a sexy body for the summer ;)
Zuzana is the best motivation i had since years!
for my first session what shall i do??
they are so many videos, how should i start?!
shall i follow Zuzana every day?
shall i start with a whole chapter?(saw in the archives)
i’m really motivated, so please, if you have 2 minutes, give me an answer!!!!
Thanks in advance ans thanks Zuzana & Frederic for this great job!

Esmeralda

Hi Zuzana,

I’m from Romania and i saw one of your videos on youtube by chance and i’ve seen your workouts that are really Assassins.I wanted to ask you that when you film the workouts could the guy with the camera focus on you not so close because there are some workouts where i don’t see exactly what you are doing it…i hope you don’t mind…today i tried you recepee, the farmer’s chicken one..and it’s very good …i want to speed up my metabolism and i wanted to ask you if you could give me some piece of advice because my metabolism is very lazy…very…i started by having 5 “dinners” in small portions from wich 3 are snacks..as in fruits…please reply me!!! oh !!! and you have an amazing body and thank you !!!

Oh man, I’ve been slacking so much, but I still visit the site every day and curse myself for being plain lazy. Bah..

I have a couple of random questions:

1. What happened to your iPhone app?
2. Is 1on1 with Z going to happen?

Sorry if you already mentioned this somewhere, it’s tough sorting through 2039840238943 comments! =D

<3

Y.

Wow! Just found this site and you are the real deal. I’ve been working out 15 yrs and I could only do half this stuff.Great inspiration,thanks.

Oh on the abs, they look a lot like what we used to call twisting core kick

Zuzana,

You STRONG DETERMINED TAURUS LADY, you really are kicking our butts to get into killer shape this summer!!
As much as these workouts are brutal, I LOVE them.
You are an inspiration.

Only her body wieght as you see here in these workouts.

Hi Zuzana (and Frederick!).

I just wanted to say thank you for all the hard work you put into all of your videos not only to better your own fitness but help better others’ as well.
I’m a first year college student and I’m finding it hard to find time to get into shape for the summer (something I’ve never really attempted before). After watching your videos 4-5 times a week I’ve been really motivated and am now going to the school gym twice a week and working along with some of your videos 3 times a week. In the past few weeks I’ve noticed a vast improvement in how I feel, and I think i’m looking a little slimmer! :) I just wanted to let you know how much you inspire me to push myself every day.

Thanks a lot again for all your hard work. Can’t wait for your next video!

I like that… horizontal cancan abs
Plumb World Abs??

Hi Zuzana, I love your site, thank you for all the motivation. One question I have is around the full body workouts. I thought that after a specific body part is worked on you should give it at least a day or 2 for that muscle to recover. With these exercises and them being total body, what comments do you have for that? Thanks!

Hi Zuzana,

I was thinking that a cool/original name for the ab routine would be “Washboard Moulin-Rouge Abs” cuz u kick your legs from side to side as well as up & down…
Great workouts!

Frederick says:
February 16, 2010 at 5:28 am
Mike – start with our routine for absolute beginners – you can find it in the archives section. Do each video back to back until you move through the whole workout.

I looked in the Workout Archives section and didn’t see ABSOLUTE BEGINNERS…

Thanks,
Cari

Hi Guys,

I just spent 30 minutes shoveling snow from my driveway by hand (and quadraceps) and turned the snow shoveling experience into strenght, agility, balance and cardio training !

We have a snow blower, but why use it if I can get my daily workout instead and save the gasoline to boot?

I used a fan shaped snow removal pattern as I worked up the driveway,starting at the street, every 15 shovels or so (2 arcs) changing hands and sides of my body (legs, opposite foot forward when I changed sides) for alternating from one side of the driveway to the other, each time I would finish 2 fans of snow, as I worked my way up the driveway.

It was a great workout, looked like a side lunge partial touchdown with the hand by the shovel of snow (other hand on the shovel handle), scoop the snow in the push away from my body as I continue the lunge over the front foot, pick up the shovel using my legs, then swing the snow to the side and back (changing angle of throw as I removed snow in an arc in front of me, repositioning only my front foot by the shovel as I took the next bite of snow by stepping toward my heel a shovel’s worth to get the next load of snow in the arc of removal.

When I hit the edge of the driveway at the end of each arc, I either took steps with both feet to reposition a shovel’s worth up the driveway, start in the middle of the driveway on a new arc and work backwards to the edge for the new arc, or change hands and legs by walking over to the opposite side of the driveway and do the arc snow removal process in reverse.

I had to keep good form, bend the knees, burn the heck out of the quads, depending on my shoulder form got some arm and back and sides work, and overall get a good deal of agility and cardio work when I went fast. I got about 1/4 of the driveway (we got a lot of snow) and will go out tomorrow and do the rest. its a long driveway and lake-effect snow (like miniature ice gravel, almost like sandy little pellets)

Words of advice to demonstrate best workout technique, to help me and helping others get good exercise from shoveling would be welcome !

Thanks for all you guys do; you’re great!

May

Hi guys,

I really liked this one, I would give it a difficulty of 4. I messed up on the sit up exercise and did them all wrong which messed up my time by several minutes… but I got a good sweat on, which is the point :)

Thank you! Looking forward to the next torture ;)

Ruth

Im workin on my Zana abs with my new gymboss timer!! my day isnt complete until ive checked bodyrock.tv!!

My friend just showed me this site.. I did this workout as my first one and it was great! Super hard, but quick. I love that and I love that I can do it at home! As a college student it’s sometime hard to make it to the Rec Center, but now with this great site I can do it from my own home!
Thanks guys and keep up the great work! :)

i am so doing this workout tommrow trying to beat my personal best..and im doing it in the morning before..stupid middle school!!!

Hi Zuzana!!! I love your workouts and you inspire me so much!!! I started doing your workouts in december but only like once a week. Then three weeks ago I started doing them 5 times a week and I haven’t missed a day! I feel great and have so much more energy and I feel stronger! But the sad thing is that I feel changes but I haven’t really seen any and the scale had not changed either. I didn’t change my diet that much so I am guessing that is the problem? What am I doing wrong?

I feel frustrated I can’t see any results yet but I am not going to give up! I am 18 and a senior in high school I want to look HOT for my graduatation this May and for all the end of year pool parties haha and for summer!! I am 5’4″ and weigh 144. I want to be around 125-130 and toned like you! Can I do by the end of May? Oh and what exatly do I need to do to make this happen! Thanks for everything!!!!!!
-Aubry

side rockette ab workout

hi Zuzana I just want to ask u about how to organized the workouts I’m a little confused. for example I wanna workout 5 times a week so Monday I would do this burn baby workout and that would be it for the day? or u do another workout after this?? and the other day I would do any of your other daily workouts that targets other areas. I don’t know if I’m right so please tell me how to organized more the weekly work out..
thank u and I love everyone of your workouts :)

You should call your ab routine twist’n'burn. Great site for non-boring workouts!!

I’m from Romania and i saw one of your videos on youtube by chance and i’ve seen your workouts that are really Assassins.I wanted to ask you that when you film the workouts could the guy with the camera focus on you not so close because there are some workouts where i don’t see exactly what you are doing it…i hope you don’t mind…today i tried you recepee, the farmer’s chicken one..and it’s very good …i want to speed up my metabolism and i wanted to ask you if you could give me some piece of advice because my metabolism is very lazy…very…i started by having 5 “dinners” in small portions from wich 3 are snacks..as in fruits…please reply me!!! oh !!! and you have an amazing body and thank you !!!

Probably because my bodyweight is heavier than the free weights I was using? :)

No it’s not true.

That combination MOUNTIN CLIMB and JUMPING LUNGE… I find it amazing and challenging. IT Burrrrrnsss!!!!!!
OH!!Nice outfit!!! Lululemon is there!!! Love it!!!
Mariam

Thanks for ideas!

Jump right in and start following my Daily workouts. Pick any workout you want to do different routine each day. Keep track of your workouts, times, intervals, reps etc. Move every day. Try to have an active rest on those days when you don’t workout.

1 on 1 is not happening and iPhone app is not happening for right now either. Don’t be lazy and do your workouts! :)

Hey Zuzana,

I love your site, but I’ve noticed that there isn’t much of a response when people ask you specific questions about something that they’re struggling with. Is there another means to get your questions answered or is this something that you don’t do? Not being rude, just wondering in case I ever have one.

[...] the article here: Burn Baby Burn Workout | Fitness Advice, Workout Videos, Health … Share and [...]

Hi Zuzana, & fellow Bodyrockers ;)

I completed this workout in 16:38! OMG

I didn’t have a previous PB for this workout but I credit this PB to Zuzana and 3 months of her daily workouts…

OK and Frederick of course for the tech stuff :)

What was your time Z?

As always you are the BEST motivator!! I have an idea for your ab name. How about the Lower-Lift-Twist or LLT Ab exercise? Let me know what you think!

Thanks,

Amanda

Yes m’am! =D

Hey Zuzana!
I won’t lose the words on how effective and great workouts you have. I think that the rest of guys are telling you all the time!! :)

I will only leave here the suggestion for the name of crunches:
- double V crunches
- W crunches

I was wondering, do you ever have any muscle pain the day after workout? I’m new to this web and i’m trying to follow your workouts, but I always suffer the next day. Maybe i’m pushing to hard to myself, but i’m not a beginner to working out. I do spinning and some abs and tights workout twice a week for almost two years. And of course I do proper streching after each spinning/workout. So the question is, what do you do to not to suffer, or you just get over it? :) And sorry for my terrible english.

Ahoj z Prahy,
Manicka :)

I did this workout in 18:41. I think the abs were hard along with the lunges which i managed to push thru:)

This was the very first Zuzana workout I did after discovering your site back in Dec2009. Back then, I couldn’t even finish the whole workout because it was too challenging, and gave up after 15 min. Now, after following your daily workouts for about 2 and a half months now, I did this workout today in 25 minutes! Yay! I am definitely stronger now. Thank you so much!!!!

Hi! I found you and your exercises a few weeks ago, but i’m not sure exactly when i’m lokking at your video what am I suposed to do. Like, How many times should I do this exercises and how many times a week? And how are you using your timer exactly?

I haven’t tried this workout yet, Zuzanna, but I know that it will be tough!

I’m a new follower to your site and find your efforts really inspirational. I’ve completed a workout each day for the past three days, even when I didn’t really feel like it, but because I always come out energized and refreshed, I’ve kept it up.
I was wondering about a few things:

First: If I want to burn a significant amount of fat in 1 month, which of your exercises do you recommend?

Second: I have larger legs and butt in proportion to the rest of my body, what can I do (exercise, diet) to achieve a streamline look?

Third: How many times in a row/per week should I do my workouts?

Fourth: what is an “active rest day”? You mentioned it in one of your Fashion Haul Videos and I’m curious as t what it means.

Thank you so much for inspiring me, Zuzanna, your work is amazing!

Ashlea

Hi guys,

I love to try this killer workouts. But how can i mix this into my regular weekly routine without affecting my performance the next day? For example: i would hate to do this trainning one day before leg, because then i wouldnt be at my 100% the day after, you know? and the same for any other muscle. Any ideas?

Thanks guys you are truly inspiring, and Zuzana you are absolutely stunning. Cheers,

OWWWCH!!!

Yeah,that pretty much sums this workout up!! I did 18:29.

Nope, Kelsey I have been doing zuzanas workouts for about two months and have seen DRASTIC changes in my body. Give her a try…you’ll be totally happy with your results… and new found free time saved from wasted time at gyms :) Just my opinion.

Ahoj Zuzko,
kazdy den chodim na tve stranky a obdivuji tvoje vypracovane brisko a nejen to, neco podobneho bych taky rada jednou uskutecnila. Jen bych mela par otazek, v cem presne spociva tvoje cviceni? Vsimla jsem si na tvych videich, ze si cosi zapisujes a pouzivas nejaky pipak, to je tepomer? Hodne me zajima ten princip tveho cviceni, bohuzel nejsem moc dobra anglictinarka, takze rozumim kazde pate slovo. Jeste me zajima, pokud to neni tajne, kolik vazis a meris? Vypada to, ze na sobe nemas snad ani trochu tuku, ty vypracovane svaly jsou vazne super. A jeste jedna vec, jak dlouho ti trvalo se takhle vypracovat? Nekde jsem cetla, ze cvicis 4x tydne cca kolem 45min, v zivote by me nenapadlo, ze se clovek dokaze takhle vypracovat sam jen za pomoci tak maleho mnozstvi cviceni a upravy jidelnicku, nemas nejakou fotku pred pro srovnani?

Jinak sestavy si asi vymyslis sama, tahle je fakt hodne drsna, doufam, ze se dostanu jednou do takove faze, abych ji mohla vyzkouset. Dekuji a preji pekny den :).

Vanda

You girls are crazy fit! I’m ashamed to post my time: 23:43. Needed lots of small rests, the only exercise I managed to keep together was the last one, 100 reps of Leg Switches. So… LOTS of room for improvement here. But at least I’m pushing forward!

Thanks for another great workout. Will find an older one for my evening session.

B.A.

Hi! Thanks for ur nice exercise and i think that i can learn alot from ur exercises so thank you very much. I appreciate ur work and u r very gorgeous. take care and have a great time hope that u will answer my mail bye bye

I’ve ordered my gymboss and I cannot wait for it to come so i can get started on the interval workouts – they look fab and have been doing all the others up till now!! can’t wait for the refreshing change :-)

I like the name snow angel crunch. It looks easy and painless, but it is a killer.

Hi Zuzana,
Greetings from Montreal! One question, how is your workout schedule like? What part of your body do you train on what days, how many days per week, for how long, etc. I’m trying to figure out how I can prepare a schedule for myself and wanted to have your thoughts… I love you blogs and videos, you’re amazing and very inspiring!!

What you see on this site in Daily workouts is exactly what I do and nothing else. My workouts are focusing on strength and cardio at the same time. I do full body workouts.

Hello, I just started to see your work exercises they very good exercises to built a nice body but they are hard too.could you show me any exercises for beginning workouts?

Hi – we have a great beginners routine in the workout archives section :)

Hi Cassandra – we try and answer as many comments as possible each day – and we also try and include info in the videos to cover some of the more common questions. In today’s video that will be up soon we have covered an alternative to the pistols (1 leg squats) that people can use to build up their strength so that eventually they will be able to do full pistols. This was a common question and although it took us a while we eventually got around to providing a modification. We moderate all comments to keep things positive and to keep out the ridiculous mountains of spam – sometimes it’s just not possible to reply to every single question. It’s always very cool however when you guys help each other out by answering and sharing with the community here :)

The ab exercise is a Leg Lift + a twist!
I do those all the time!!

Hey Guys,

I’ve been following you, every day, for about a month now…doing the killer workouts, reading comments and getting to know the fabulous BodyRock Community. I had an idea that I thought would be fun for everyone – not sure if you’ve done it before: posting a weekly poll question on the homepage. It could be an efficient way for you to get feedback from us (instead of reading thousands of comments) and also a fun way for us to get to know each other.

You both are so creative, witty and funny; I’m sure you could come up with great questions and multiple choice answers regarding our diet, exercise, likes/dislikes, favorite celebrity ass, and basic demographics. Just a little (unsolicited) idea I wanted to share…BIG PROPS to you for everything you do!

P.S. Day 2 of 40 (Lent) – no sugar, no alchohol! Whoop, whoop! On to Burn Baby Burn…:-)

I did this workout Wednesday in 24 minutes. The ab what evers were so hard to do. Felt to so great. Heidi

The no-name ab excercise…
call it…Zuzana’s Ab Twister…

Hi Aubry,

Zuzana can’t answer every question on these posts or we would have no Bodyrock workouts so I’m gonna try and help you out.

These workouts should be enough for fat burning and lean muscle tone so you’re already working out enough.

It does have a lot to do with your diet which is why your not getting the results your expecting.

I’m a tad shorter than you at 5’3″ and started following Zuzana back in the end of November. My weight was 149 when I started at 25% body fat. I do her workouts four days a week and in the first week I lost 5lbs. I then got motivated to change my eating habits one by one. I loooove to eat. So, I read the “Eat Clean Diet” book and “Master Your Metabolism” book and started following the guidelines and I’m now 130lbs and 16% body fat. You just gotta be strict and say no to the bad foods cause you’ll get better results, quicker that way, too. It does get easier over time you just have to stick with it.

If I can do it in 3 months, than you can too!
I believe in you ;)

I think you should call the no-name ab workout “The Ab Wringer” :)

Hi Zuzana, I refer to the above workout “burn baby burn workout” . I m interested in the sport bra n the long sleeve black top that u r wearing. Cld u tell me both the brands and where can I buy it from? I m really crazy abt yr tough workout n I had taken up the challenge which u had posted on the website n well I m givign myself some hard time and will update u my result soon.. I hope to hearing from u soonest!! Tks in advance! :-p

Name that excercise..
“Windmills”
(:

wow…I just HAVE TO TRY THIS :) I love this type of workouts because it’s best for my body…

My first workout.puhh..
It was hard!
I’ve finished it in 25 minutes. Is it okay for the first time?
julia

Name for the unknown exercise…

“The Clock”

I think it’s a cool name :]

Hi Cari,

Try this: http://www.bodyrock.tv/2009/08/10/workout-routine-for-absolute-beginners/

–Chris

Hi Carla,

Skype? I hadn’t thought of that! 8-)

I doubt they even have the time for friends and family with all these comments we keep generating. So hobnobbing with Jeff seems unlikely. Even if he is a nice and sane fellow.

Anyway, you’re right it is inappropriate for us to ask for Zuzana and Fredrick’s personal contact details.

So let me make a mental note…Don’t request their home address or now their Skype address. A Smoked Salmon won’t fit thru Spype anyway…8-)

A nice big juicy Salmon too!

–Chris

This is the first time i’ve tried a workout from this site. This baby is BURNING!!! whew! I finished this in 20:27. I’m thinking about trying the 30 day sugarfree challenge. I will allow myself gum though. I think i’m gonna die without dark chocolate but we’ll see how that goes. haha. love your videos and blogs zuzana. :) i’ll be coming back for more!

Hi Zuzana,
Today i started my diet and my husband is the one that actually found your website for me and i decided to try it out. I tried your burn baby burn workout and it is really tough. i was only able to do 10 of each exercise. But I know as time goes on I will be able to do more. I am also gonna do your 30 day challenge. I started it today. I believe that i will be able to do it. I will write You back and let you know how I am doing in a week or two. Thanks.

My first workout after 4 days. I was a little nervous about popping the stitches on hip so I proceeded a bit carefully.

It felt good to be moving and sweating.

Can’t wait to get to Slap Your Ass..after a bit more healing!

24 min. 19 sec. those ab extension kicks are no joke. cheers! i burned 227 kcal and avg. heart rate of 137. i use a suunto to track my progress for running, thought it would help with your workouts too.

Hello Zuzana!
Been checking your website for a few weeks and this week I decided to try one of your workouts. I managed to finish this workout in just under 24 minutes and it was really burning :) I felt I wanted to give up already after 12 lunges but I pushed it through :) I will now do your workouts about two times/week additional to my other workout routine (on the gym) and I will get back to you with my results! (wont do any skipping until snow is gone though!) Thanks for an awesome blog :D Keep it up!

LOVED THIS WORKOUT! the lunges were killer but so amazing! I am going to incoporate these into many of my other workout! What was your time this time for the workout? I know your old one from november but what was your new time? i did this workout in 13:35…im wondering if i did it correctly because it seems like it was too short of a time lol..i usually get around the same time as you so this seems like too big of a difference. I made sure my form was good but my pike jumps may not have been done as good as yours (may not have jumped in far enough twoards my chest) so maybe that is why there is such a time difference?…i didnt take any breaks either other then getting a sip of water between each exercise so maybe that is why?? I had a lot of caffeine this morning so I was definately energized too lol. You are such an inspiration! (you are even my desktop background picture to keep me motivated haha – im not that big of a creep though, just like to keep inspired throughout my day! ahha). I am starting the 30 day challenge thing now without sugar and sweets too…i was wondering about coffee though because i have sugar in my coffee – does it count if i use splenda? I know you are a coffee drinker, what do you drink in your coffee? do you just drink it black? I can always switch to tea if needed because i drink my tea black but I prefer coffee in the mornings!
P.s. fredrick, you remind me of matt damon lol!

Hi Miranda, we drink our coffee with just a little bit of milk. We try really hard to avoid artificial sweeteners as much as possible.

It is 6:45 AM and crazy Carla has just completed her workout before heading off to work. did this one today in 18:33 minutes. :)
My day may start!

Hi Zuzanna,My question is can you do warm ups and streches after workouts?

for sugar – do you count natural sugars out too ?like fruit ? or just processed sugar

processed sugars :)

I just finished this workout 20:30 I did a variation on the leg switch exercise and boy did I regret that, I was raising my leg and the opposite hand reaching towards the leg that was raised. that really busted my core. the lunge and climber has got to be one of the toughest yet.

My diet is going well although it isn’t easy, not because I am craving but because I really can’t socialize much. My friends love going out for food and drinks.
I don’t have a scale, but I am noticing that I have lost fat I can see a bit of definition in my belly and yes my breasts have reduced a bit, but I don’t really mind it.
Hope you 2 get better.

cheers and looking forward to more torture.

Hi Zuzana,

I’ve been following you for 2 months now. I did this workout for the first time today and I really felt accomplished because I completed it in 15:25. I wouldn’t have been able to do it without you! I had to stop a few times because the pike jumps were killing me, but I managed to make it to 100. :)

Hope you & Frederick recover from your colds soon!

The first time I did this a few weeks ago, I timed at 15:01. I felt inspired by Zuzana’s message today about pushing hard. So today, the Burn Baby Burn workout was done in 13:45. Whoop!

hi zuzana, i just now finished this workout. i loved it! it was the first time doing this one. i did it in 24min. i think that was decent. thanks for the inspiration, you rock zuzanna!!!

I did this workout today and my stomach was cramping! and my legs were shaking, love it!!

16 minutes and 13 seconds, the first excersize was SO BRUTAL!

i was just looking to do this workout again today and for some reason i’ve always thought this workout was 2 rounds… no wonder my time seemed a little off hahahahaha.. oh well, twice the burn! lol =0)

[14:59]

I love your workouts. i really love them.

oops posted in the wrong place! :oP it took me 15 minutes, but I realized i did the climbers lunges wrong i did the jumping lunges but forgot the mountain climbers in between them. otherwise i did all the other exercises right. 

I LOVE THIS WORKOUT!!