BodyRock.TV

Thanks for the info about the different variation of the one legged squat. I have tried it before on another one of your workouts and I just fall down. I can’t wait to try this workout.

Zuzana,
you were talking about the domino’s pizza redo. check this out: http://www.theonion.com/content/video/dominos_scientists_test_limits_of Dominoes scientists test limits of what humans will eat. ahah -Laura

I finally ordered a Gymboss today! My mom and I were going to hang out today but she canceled on me, so when she asked what she could do to make it up to me, I asked for a Gymboss :)

I have so much to comment on this one! I love it!

1) I like how when you are doing the one leg bridges you can see your abs move according to which side is working more. That is so cool!

2) I also like how muscular your legs are (as well as the rest of your body, of course, but you hardly ever wear shorts.) You should wear shorts more often for further motivation for us :)

3) Could you call those side jump squats “The Froggy” or something like that. It looks like such a “frog” move lol.

4) I like that you promote the warm up, cool down, and stretching. It has really helped me.

And Lastly:

5) The pistols look super cool and I’ve actually done them before, however, I was wondering about knee issues? My boyfriend says that when you bend your knees past 90 degrees you will injure or eventually weaken your knees. Since you are so fit, I find it hard to believe that anything you do is wrong, so would you help me clear this up please?

Thanks!

hello i love the site. i was wondering if you might add a few video blooper segments. i think a few laugh forthe behind the scene’s would be great. hope you will consider it thanks. patrick

Hahaha Zuzko, you are cracking me up with the last post that you will stop shaving your bikini line :-) Funny :-)

I love your workouts because finally I can do them at my apartment and do not have to leave. I was always finding excuses (too late, too cold, raining…)… Thank you so much :-)

P.S.: Odkud jses z Ceske Republiky? Ja jsem z Olomouce, ale ted momentalne studuji v USA:-)

I love every single one of your workouts! I consider myself an exercise guru and you always manage to come up with new amazing moves I have never seen before and it is so helpful to use your blog. If I can get my body to look as fit and as hot as yours I am rewarding myself with breast implants to complete the package!

Hey guys:)
I am wondering if the workouts you are doing are considered calisthenics? I lift weights twice a week, and do your exercises the other days. I am debating weather i should continue with weights, or just do your workouts. Were there any changes in your appearance when you stopped lifting weights. Are there any benefits to lifting weights? I am just afraid that if i stop i will lose my strength.

Btw, have you ever heard of a planche push up? Its a push up with no feet. It is insane!! you should check it out on youtube. lol that is my ultimate goal. you should try too. Lol i dont even kno how it is humanly possible.

Yeah new work out. i am glad you are including the pistol squats. Those are challenging, thanks for pushing us so hard.

Zuzana, Frederick

I have 2 questions —

1. Can bodyweight training (like the kind you do) be done everyday ? Or should we alternate days (like recommended for strength training with weights) ?

2. To loose post-pregnancy belly fat, will interval bodyweight training suffice or do you recommend cardio as well ?

Please, please try to reply to both questions —

Thanks in advance,
Indira

Hi, i recently discovered your site and i already love it!!
im a skinny woman and im focusing on exercising mainly my legs and butt, can i do exercises for this muscles everyday or should i rest 2 day to allow the muscle to rest like i have read in other sites?
thank you!

Awsome! just kicked my ass!! keep it up :)

looks great can wait to try it..i tryed the squat down pistol up..its not happenin..so im skipping it…and doing the rest!!!

omg..i didnt finish watching the video on the other comment thanks for the easy way of doing it…now i NOT skipping it!!!

Great to learn about your program today. I have to say, I’ve used intervals before but my Timex watch only has one countdown – so 45 seconds effort then 45 seconds rest. I know, it is 300% extra rest – you win.

So there are 2 rounds of these exercises?

I didnt add sugar to my coffee today, and it tasted gross! haha im trying!! even if i do fail the challenge which i dont think i will, im still buying myself a bunch of clothes…haha.. .. p.s. im dying to know how much cheese you eat??? so let me know… thank you so much!!

The timer you are wearing what is it called again-and can I buy i on line

hey zuzana,
i have a ques..
the pistol squat thing that you did in slap that ass workout..
i tried to do it and i cant get up when i squat down and raise my leg up :( im physically fit and workout everyday. what can i do to strengthen my body to do that? i really want to be able to do the squat pistol thing. plzz tell me!

Thanks for another awesome workout Zuzana! I’m 20 and have what they call “kissing knees” and it cause pain and pressure in my knees and I have difficulty doing squats. I can’t decide if I want to continue doing them or not. I hope someday to become as ripped as you, I’m getting there, slowly. I have always been active in gymnastics, dance and have been lifting weights since I was 14. Being healthy and fit is a passion of mine, and I really like what it does for my self confidence. I wish you had more info about yourself on here, as I am considering a career as a personal trainer. I want to know when you decided to get fit, how you did it, how long it took and pros and cons of being a personal trainer. Thanks again for your website, it really helps me out when I don’t want to pay for a gym membership!

love all these interval workouts. you are the best. and you and freddy are the cutest couple!!!!! zuzana, do you think you guys will make more promotional items, i would love to rock your gear and spread the word.

pls do more jump rope interval workouts

Great workout for the legs, I´m using this boos in the workouts to get in shape for my birthday, here in Brazil is summer since november but boosting the exercises is a good idea every time! ^^

The one legged squats are hard but now i have another challenge! Is there any other way to make my legs stronger so i will be able to perform these? Keep up the good work zuzana!!

i love you!! you are my idol!! sending you thousands of kisses!!

So I tried this. And my gymboss started not working (again) half way through :(

I could almost do the one legged get up by myself but I did it in a narrow hall where I could hold onto the sides to steady myself. Hopefully I’ll be able to squat lower soon and not have to use supports.

This looks incredible! Will do it in the morning.

Quick question… Do you set your timer for 32 intervals since it’s two intervals for 16 minutes? I haven’t quite got my gymboss down yet. :)

Thanks!

Ruth

AMAZING WORKOUTS AND GR8 BODY… U R THE BEST!!

zuzana, ive never worked so hard in such a short amount of time! ilove it. i really do. the best part? the looks on the faces of the trainers at my gym. lets just say you have them puzzled. thank you so much.

Eww… that stuff looks gross. Their test subjects must have been some really unhealthy people.
Who in thier right mind would eat a strawberry cream milkshake desert pizza? Nasty!

Hey Zuzana,
I have been a HUGE supporter and follower of your progress and workouts for quite a while now. Love the approach you take and your body definitely shows your dedication. I workout about 4-5 days a week and I work 12 hour shifts so I was wondering your thoughts on muscle building and protein supplements? Curious on your input.
Thanks for your time :)

KP

Hey Zuzana and Frederick,
Just finished the workout, wow, that was great. Those back lunge kickups are killer especially doing the squat jumps right after!!!!!
Looking forward to the next one

Zuzana,

I wanted to know if its normal to feel dizzy and light headed while working out?
I have asthma im not sure if that’s the reason.
Help!

Social comments and analytics for this post…

This post was mentioned on Friendfeed by foodsthatburnfat: Slap Your Ass Workout: Hi Guys,
Today’s workout is focusing on legs, butt and cardio. There are 8 differe.. http://tinyurl.com/ydy8v4b...

Kill me, please! :-) This is extremely brutal – the exercises are not new, but since you are doing intervals, they become a real challenge, especially Side Jump Squats – for me. I thought they would be piece of cake – but no!
Here are my results:
1. 10-10
2. 38-38
3. 128-110
4. 26-24
5. 18-20
6. 19-18
7. 20-16
8. 11-11

THANK YOU!
BTW, always wanted to ask you about eating before exercises. Before I switched to your workout system, I would eat 2 hours before the workout and felt OK. Now I do workouts first thing in the morning, before my breakfast. I do eat a banana before though, just to keep me up, otherwise I would fall down after 5 minutes, but still there’s often a slight discomfort in the stomach area and sometimes I feel really sick, if you know what I mean (feeling nausea). Any suggestions?

I think I’ve been doing your workouts incorrectly. I watched the video and noticed you do 1-8, then repeat for two intervals. I’ve been doing exercise 1 twice, 2 twice, 3 twice etc. Is it a more effective workout to go through the whole routine then repeat?

Thanks for coming up with great workouts! My quads scream in pain for a few days, but it makes me feel accomplished.

thanks for this one! It was hard, bit I needed it!

oh my word, i just stumbled across your site last week, i am hooked have watched many of your videos now, and can honestly say you are an inspiration to me. You and freddie are a fabulous team and i can appreciate how hard you are working on each video. This is real effort and you certainly deserve to have the amazing body that you have. I am in the middle of a 2 month weight training program but am going to work out how to incorporate your exercises into my none weight days. I have already recommended this site to other people.
you both are simply the best thankyou very much.

Zuzana, I have problems with my knies, so I have ain when I do for exemple squats. Could you please find some exercices for legs and butts that I could do without pain? It would be really nice from you!
Love your videos!!
PS: first day ithout sugar done!! :D
Lalla from Switzerland

Hi Zuzana,

thank you for this amazing workout. i did it first thing this morning – after my coffee.
for sure i needed a cool down after this one.
my number are:
10-9
36-40
12-100
27-26
18-14
19-16
20-18
9-10

have a wonderful day
Tali

This workout kicked my ass.
:D

hey its me again i did this today and this work out is realy a good one its the one i was def waiting for you to make :) thanks so much!

my but is going to be sore tomorrow haha

Zuzana,

I wanted to tell you how much I love your workouts and how much I have improved physically since I started your workouts! I have lost weight recently and your workouts are really helping me to find that toned body I’ve been working so hard for. I just wanted to say thank you for all the effort you put into this site because I really is making a different in so many lives!

I also just started to no sugar challenge! Originally, I was giving chocolate up for Lent, but I think since you brought up the no sugar challenge, I’m going to give the sugar up for Lent. I feel like it’d be easier for me to stay true to it if I know it was for lent…but great idea!

Take care,
Maria

i really can t do the first one it hurts :-( I must do it with the variation (leg under )today I started my diet and hope that before the summer I will lost all my fat:( I am 1.63 and I have 58.8 kg!!!when I was thin I had only 49 kg(not skinny just healthy thin-ok but i was 1.60 cm) then I was 53 it was OK and now I am 58.8 and I can t believe how I could admit it,I am looking the mirror and I say that is not me… :(

another awesome workout. i love your interval training workouts, their short but really increase my heart rate and give me a killer workout.
thanks for being so inspiring.
Kirsty ***

Wow, it`s always so interesting how the bodies vary from one person to another. I am 1.65m and I weigh about 61kg. Of course I would like to lose some pounds by the diet for the next 28 days –> 28 days later *lol – but I like my body so far. Some of my friends weigh about 55kg but aren’t really skinnier than me. Understand the world! I think it`s because of the power dumbell and so on but I think the weight is not as important as the shape of your body. You can weigh much more but look better than someone who doesn’t train with weights, weighs less but looks not as good as you.
It’s the same with the body mass index – forget it if you do workouts! My opinion…

Hey Zuzana! I think it would be such a great help if you could post a meal plan of one of your diet days. I am already two days clean ;-)… and I would love to get some inspiration for good meals and portion sizes.

Thank you again for this workout. It’s great. I’ll do it tomorrow morning ’cause I will be at the gym (power dumbell and spinning) this evening.

Your january gaga fitness video is the reason i visited the site. Got maybe two minutes in, when you started going on about individuality, being yourself, living past bad choices and such. Kudos Zuzana, for starting off my entire day on the right foot.

PS.- anyone know where I could find some core workouts? I’ve been in shape in the past, but during the past year I’ve really lost consistancy.

Thanks agian

I started this workout the same way :-)

Love the little joke at the end of the video urging people to visit the site….
I watch the workout…do it…then watch for the hilarity
Thankyou for all you do

I am posting this in the most recent workout because I am trying to go back to your archived workouts and watch the video’s but the video’s don’t come up. Do they not work after a certain amount of time or did you take them down. I am able to view the recent workout video’s just fine so it isn’t my browser or anything on my end. Please let me know if I need to do something?
Thank you so much
JOLIE (aka MzSlyde)

This is what I’ve been looking for!!! Now I know how am I gonna tighten my butt for this summer. Maybe you could show us how to lift the breasts as well? That would be just great!!!
Love your videos!
Joanna

Zuzana and Frederick,

I just found out that I’m pregnant! It’s truly a miracle as I have PCOS and haven’t been taking meds for it. This is our first child. I”m so scared!!!=)

I was wondering if Fiber One Granola bars should be excluded from the “No Sugar” challenge. I was eating one last night and my husband said that I shouldn’t be because it had sugar in it as well as some chocolate. What do you think?
Bethany

looooool i’m still laughing zuzana! Visit my blog or i’ll stop shaving my bikini line??? hahaha ur so funny=D

I have been following your workouts since Jan.11,2010 and I feel and look so much more fit. My BMI is 29 so I have got a way to go, but I never get bored with your workouts!! My husband commented on my booty last night so i am even more motivated now!!
Thanks for every thing!!!

where can i find exercises for the stomach?
i want to have a stomach like zuzana’s

Don’t forget to apply sunblock ;)

how do u do that first part my knee wont let me do that u have something different i can do

Wow, that is ridiculous, and people are eating it without even questioning what’s in their food.

Good afternoon both, Zuzanna I hope you have shaved;)!!! Here’s my ‘scores’ for todays torture:

Squat/Pistol: 12, 7
Side Lunge Jump: 40, 38
High Knee Skip: 106, 104
One Leg Bridge: 20, 20
Back Lunge & Kick Up Right: 20, 18
Back Lunge & Kick Up Left: 21, 19
Side Jump Squat: 22, 20
Plank Get Up: 11, 10

To bylo skvele, dik!

Last night my hubby picked me up from work and we headed out to narrow down which new bed frame we will be purchasing very soon…I made a great portion choice at the restaurant for pre-dinner (children’s plate), since I’d had my last snack around 4pm, and I knew I would have a mini dinner post-workout at home. We ended up buying all of the cookware that we either had dilapidated or were desperately missing – *oh so happy*…we arrived back from IKEA, and I had already decided which of your old workouts I’d be doing if your new one wasn’t posted yet…needless to say, I ended up starting at 10pm, instead of at 9pm when we arrived home because I had to go through the video, etc…what a BLAST!!! And I’m still glowing about the GYMNBOSS timer I got two weeks ago :)

1. Squat Down Pistol Up: 13 – 13 (MODIFIED)

2. Side Lunge Jump: 33 – 32

3. Jump Rope – High knees: 118 – 102

4. One Leg Bridge: 23 – 22

5. Backward Lunge and Kick Up right leg: 17 – 14

6. Backward Lunge and Kick Up left leg: 17 – 14

7. Side Jump Squat: 13 – 12

8. Plank Get Up: 10 – 9

HAVE AN AMAZING DAY, zadne cukrarny :p!

Dana

Never mind, I watched the beginning part of the video and it answered it for me.

Whoa, that’s exactly what I needed, an extra workout for my butt and legs. Bottom half of my body is falling behind. I’ve planned a workout for today already, so maybe I’ll try it out tomorrow.

I was wondering, would it be OK if I follow this workout for few weeks and then switch to some of your other lower body routines OR would it be better to vary these on a daily basis? Again, thanks a lot guys!

Hi Zuzana,
I found your website long time ago, and I even downloaded your iPhone app. But it stopped working. I just wanted to tell you that your workouts are awesome! I get bored doing thesame thing at the gym, and I love new challenges. So I was so excited to find your website.

I do have a question, I consider myself to be healthy. I have been exercising regularly for a while now. But when holidays came, I took about a month off. I had to find motivation in going back on my normal routine. So I started gradually in January, and finally back on track now. It seems that I am gaining weight, and it is frustrating me. I don’t know why but all my clothes fit the same. Any suggestions?

Thanks

Hey at this point in my fitness level I struggle to get many reps when I time my self. Should I focus on getting more reps with good form and then follow up with 15-20 min of cardio? I ask because I am slow and it is more like weight training than cardio/weight.
Thanks

Wow this one is killer! I hope my legs can hold up for some dancing with my girlies tonight!!! LOL

Yep. This one’s a killer! Mos def need to work on my lower body stength. Variation on one-legged squats extremely helpful!
Here’s my pitiful numbers:
8-8
26-24
100-75
21-17
14-13
13-13
16-12
10-9
Keep up the great work:)

Thanks so much for the variation of the one leg squat. I will work on it. This is very much appreciated. Shaune

I have been doing your workouts for a few months now and loving the results! My husband and I are both starting to notice changes and loving it. Yesterday I got a GREAT compliment when a friend told me my “ass was inspiring” and that she was headed to workout. Of course I pointed her in your direction and gave the credit to your wonderful workouts!!! :) It reminded me of the week you asked us who’s ass inspires us to workout, thought it was pretty funny! Thanks again for keeping the workouts fresh and everchanging. Her comments may have encouraged me to try extra hard today for my workout, summer here I come!

1. 9 – 9 2. 43 – 33 3. 108 – 110 4. 26 – 29 5. 16 – 17 6. 16 – 17 7. 17 – 22 8. 12 – 14

This was my first interval workout, I just got my interval timer in the mail and I just couldn’t wait to try it out…
It was awesome everything hurts but it feels so good!! ;) Thank you Zuzana and Fred.
Gaby

I wanted to ask you something….When there is jumps with the rope, I do them without the rope because if I use a rope I trip too often and I feel that I waste time.
Is it ok to jump without a rope? does it have a different impact to do it with a rope?
Thank you!
Gaby

Good Lord woman! You’re strength continues to impress! I can only do ONE of those squat down pistol ups…and I used to think I had strong legs HAH!

Keep the workouts coming…and THANK YOU!

Hi Zuzana,
Every evening when i do one of your workouts i breathe as i had been chased by dogs..(wich i never did that)…your workouts are realy helping my body to increase its rezistence and feel the muscles that are really working…i’ve been doing some of your workouts every day since monday…and i’ve seen a big difference especially on my arms and legs…that are on the way of becoming hopefully till summer how i want them…so…keep posting your workouts and diet advices because they are really helping us all…you are my inspiration…and i hope that one day i will look somewhere near as you..”the last that dies is hope”…thanks!!!:):*

Hello Zuzana,you’re simply the best.I am totally addictive to you’re site.Tell me do you do everyday different workout,or you repeat them.Thanks Ksenia.

Awesome workout! Thank you so much this is exactly what I have been looking forward to. A workout that focuses specifically on the lower body. I wanted to share an exercise with you that you might want to try.

Bridge Runner: On your back you will get in a bridge position lifting your buttocks, holding your abs in alternate one knee at a time bringing it into your chest. Do a total of 30, work your way to 50.

Thanks again!

Amazing workout and brutal on the legs and ass. I loved it. Thanks for the great workout!! Enjoy the weekend!!

Hey F.& Z.!

When I watchen Zuzana this morning I swear I was very afraid of this workout, it looked insane!!! :=0
Well, I was not wrong!
I just knew it that Zuzana is SOOOOO much better in jump rope than me! Just because every workout which includes jump rope, I was always slower than she was….it was strange for me, but now I can see clearly why! I am trying so HARD with my jump rope, I do not know what it is, but IT IS SO HARD FOR ME!!!! Why??? I just can not find out why. And I am not new at jumping…:S :S
It makes me sooooo tired! Z. jumps waaay much easier than me! So, my reps:
1. SDPU: 15 — 13
2. SLJ: 48 — 46
3. JRHK (!!!): 71 — 70 (I have pushed so damn hard, no way to do more!!! And I can do max 30 in a row!!!) :S
4. OLB: 33 — 36
5. BL&KURL: 23 — 22
6. BL&KULL: 24 — 22
7. SJS: 28 — 28
8. PGU: 15 — 16

Is any of you guys having a clue why I ca not jump? I am very said because of that. And it always was the hardest thing for me :(.

You two have a great day and evening,
thanks again fot the best workout!

Tina

Good to see you back at the workouts again. The last exercise is called a burpee. It doesn’t look like the plank portion is long enough to effectively be called a burpee.

You are the best!!!!

I really like this one a lot- I really worked for it, 45 seconds is great cardio- my legs were jelly walking up the stais after this…

My goal was to get in as many as you, Zuzana…

10-12 (one legged squat)
30-37 (side lunge jump)
60-64 (lacking in jumping rope skillz)
2? (lost count)- 30 (one leg bridge)
15-16 (backward lunge kick-up)
15-16 (bl kick-up)
18-15 (side jump squat)
12-12 (plank get-up)

Thank you!!!

the warning at the end lol go ahead stop doing youre b-line poor fred hahaha :)

hey zuzana
you know i just recently started watching your videos, and may i say as sexy as they can be they are also helpful, i started hitting the gym and whenever i finish working out, i try to do as many exercises that you do, i hope to show you a before and after picture in 4 or 5 months to see if things are going well, thanks for the insipiration, oh and by the way you should be the next action superstar in hollywood, you could easily replace any of them with that body!!!

Thanks for the new workout. I can already feel my butt hurting tomorrow ;)

And, since it’s Lent and additionally you made the ‘no sugar’ challenge – I’ve joined it :)

ugh i cant keep my balance with the one leg thing. Like i cant bring my leg forward i am afraid to fall. But you make it look so easy

13-11
46-42
88-88
35-36
21-20
21-20
12-12 haaard
16-16
very good, thanks guys and have a good weekend everybody
b

And was also wondering what do you guys think about stevia sweetener ?
I have been using it for many years because I don’t like other sugar sub. and honey is natural but still is a sugar.
thanks

Ahoj Zuzko,
chtěla bych tě požádat o radu, protože jsem celkem zmatená, četla sem totiž, že člověk nemůže nabírat svaly a hubnout najednou. Pro budovaní svalů je prý nutné přijímat více kalorií a pro hubnutí méně. Takže mám jíst více a nabírat svaly a tím pádem i tuk, a potom se snažit vyrýsovat jako kulturisté nebo to není pravda?
Děkuju za odpověď

Hi Zuzana,
Every evening when i do one of your workouts i breathe as i had been chased by dogs..(wich i never did that)…your workouts are realy helping my body to increase its rezistence and feel the muscles that are really working…i’ve been doing some of your workouts every day since monday…and i’ve seen a big difference especially on my arms and legs…that are on the way of becoming hopefully till summer how i want them…so…keep posting your workouts and diet advices because they are really helping us all…you are my inspiration…and i hope that one day i will look somewhere near as you..”the last that dies is hope”…thanks!!!:):*

Zuzana,

I love your workouts – you have truly inspired me to be the best I can be. I was just wondering (I do not know if you have talked about this already) what do you do for the rest of the day or during the day (before/after) your workouts? Are you still very active, and what do you suggest to those stay at home moms who do not have too much to do at home? Just asking :)
Anyways keep on doing the good work!

Jackie

Zuzana, this work out looks awesome but before I try it I wanted to know something that’s been a question for me for a while. I’m naturally skinny (I work out because I love it ^_^), so my butt is small as it is, I was just wondering if working it out would make it any smaller? That’s the last thing I want! Thanks!

Nice Workout…awesome stuff!
Heres my time:
Only one i had a hard time with was the pistol squat…thanks for the moderation.

1. 11
2. 33-30
3. 65-80
4. 20-19
5. 19-16
6. 19-19
7. 19-17
8. 12-12

thanks again
Marie

Didn’t feel too bad! It was my first time doing this workout, so I didn’t know quite how hard I could push myself. Hence, on some of the exercises, I did better in round 2…! :-D

1. Squat Down Pistol Up: 12 – 8
2. Side Lunge Jump: 24 – 34
3. Jump Rope – High knees: 134 – 137
4. One Leg Bridge: 21 – 31
5. Backward Lunge and Kick Up right leg: 23 – 18
6. Backward Lunge and Kick Up left leg: 22 – 20
7. Side Jump Squat: 20 – 24
8. Plank Get Up: 12 – 14

B.A.

Zuzana,
I recently found your website and you are truly an inspiration to me! I have been working out for over 15 years and consider myself in pretty good shape but after trying your workouts, I realize I have alot to work on. You make the exercise squat down pistol up look so easy! I can’t do it yet but my goal is to be able to and soon! I was wondering, is this the only workout you do per day or do you do additional straight cardio. Just wondering because your body is insane and I am wondering if you look like this through the workouts you show us and diet. Thanks for the workouts! Love them!

Zuzana

Oh my world…..I just finished this workout!!! My body is sweating all over and my face is turning back to it’s regular color {lol} This was a killer workout. I recieved my Gymboss today in the mail and I love it. Thanks for your workouts Zuzana :-)

<<<<<>>>>>

Zuzana & Frederick-

I love your blog! I just recently stumbled across it, and have been coming back to see your new videos and updates on a daily basis!

However, I have a question that I haven’t been able to find the answer to yet on your site. How many days a week do you workout? And are these the only workouts that you do, or do you also include some type of cardio (running or something like that)? I’d really like to know if you got in such great shape by simply doing these workouts and eating right, or if you add other cardio.

Thanks!

-Lacey

HI Zuzi :)).. I come from Slovakia,so i dont speak enghlis very good… im sorry…i know that you are from Czech Repulic…:))great…i have a one question…yeasterday me and my mother father my family will go to grandmas birthday party and you know in birthday partys is a lot of great food and this like this (with sugar)..so im like you 30 days without sugar so i really want know what i can eat? :D..fruits,vegetables,water without sugar od course and??….:)))..some cereal things no? :O please writeee!!! what i can eat and what i can´t or shouldn´t eat….reaaaallllyyy BIIIIIG thank you!!!!!!!!!! :))) :)) i trust every day that you write :D…so stupid? :D

I did the easy squat down and pistol ups…
squat with pistol up 8 and 10
side lunge jump 34 and 35.5
jump rope high knees 108 and 110
one leg switching bridge 28 and 28
backward lunge kick up right leg 17 and 16
‘ ‘ left leg 18.5 and 16
side jump squat 18 and 15
plank get up 12 and 12

PHEW! Off to shower now!

Zuzana—-those little notes at the end of the videos just kill me! Who’s the comedian in your family, you or Freddie?

Wow, this workout was awesome!

What shoes are you wearing? I am training in my house and not using any shoes so far – however my ankles start to hurt if I jump to much and I thought about buying some shoes that support my legs better. You are jumping in nearly every workout so I am wondering whether you made some good experiences?

Thank you :-)

Hey Z! This name made me laugh out loud. I look forward to this workout. I’m about three days behind you on workouts as I was away on family vacation and didn’t get to the workouts while I was away. I wanted to tell you that I’ve joined a group of ladies in a friendly three month body transformation competition. I plan on using your workouts and really cleaning up my diet (even more) and winning this thing!! I always plug your blog on other fitness sites because YOU GUYS ARE THE BEST!!!!
xoxo
Kristie B

skusim po slovensky nevadi??? :))..prosiim mama otazku mama hovori ze nemozem mat postavu ako ty nikdy lebo ze ty to mas dane a len to udrziavas je to pravda nemam teehlicky na bruchu svalnate ruky a nohy ale tlsta niesom som chuda a len potrebujem trochu brucho schudnut fakt minimum aj boky a mozem zacat pracovat na svaloch ale stoji ten kazdodenny trening snaha cvicit ako ty v tvojich workouts ked mozno nikdy taka nebudem?

:( i need to get in the best shpe i can in three weeks .. not woried about the scale just over all but im losing motivation! what can i do??? anyone! HELP PLS!

im 174 and i have 62 kg its terrible i want hm 55 kg ???….

Wow, just discovered your blog and site. Tried your work-out and it awesome. Will try to keep up…thanks

Urcity veci jsou dany, jako treba, ze ja nikdy nebudu vypadat jako modelka co predvadi Victoria’s secret protoze mam kratky nohy. Co se tyce kostry tak to opravdu neovlivnis ale co se tyce tuku a svalu tak to muze ovlivnit cvicenim a dietou opravdu kazdy.

This was Freddy’s idea :) he is usually the funny one.

Dripping :)

squat down pistol up 10-12
(modified on second set)
side jump lunge 39-35
jumprope 64-53 (gotta work on my high knees)
one leg bridge 33-32
bk lunge and kick up 19-19 on right/18-18 on left
side jump squat 21-22
plank get up 13-13

And nice threat haa haa…

hey zuzana u look a lot smaller! gooddd though :) this workout looks brutal im going to try it now !!

hii zuzana, I’m sixteen from Georgia, and I watch your videos often, I’ve been going to the gym the last two moths, but I’m kinda used to exercising,since I’ve been dancing for a long time. SO today I tried this workout, it was my first time to actually dare to do your workout. this are my results
1) 8-5(modified)the other ones are impossible
2)20-10
3)120-50
4)25-10
5)15-10
6)10-6
7)12-5
8)10-5.
I swear this was the hardest workout I’ve ever done, and now I love u more than before, because now I know how hard your workouts really are. I’m still going to the gym now.

@ Ellie- You can try swiching it up. take a few of Zuzana’s amazing workouts and take your favorite exercises and build your own routine. Take an exercise and try to change it so its new and more challenging. Challenge yourself in new ways.

Hey where are all the other comments? Did u guys delete them accidentally because i posted one a while before all of these other ones. lol its okay, just wondering

Hi Zuzana,
I love your workouts. I was wondering whether you could recommend ways to improve balance. I find my balance is terrible and I have a hard time doing some of the moves as a result. thanks.

Susan

You can do it!! It is possible and you are definatly capable of doing it…so here are my best motivational tips:

1. Write everything down! Serously, get a notebook and write down each meal (should be about 5-6 of them a day) and also write down each exersise you do. You will start to look at “bad” foods and say, “Ugh! I don’t want that in my notebook”. Thats good, you don’t want it in your body either :D. Be honest to yourself, you can do it! Also, it is very helpful to see how well you are puting foods and exersises together each week. Well balanced is important and being able to look at it and see what you do will help you to make a better menu for your health :)

2. Look at pictures and videos of people who you would like to look like, be like, or live like… it’s crazy how much you want to do a workout, or clean-up your menu once you have real visual goals in mind.

3. Make goals!! Not the “I want to lose X lbs in X time. No no, goals you can do, like when you are going to exersise, and when and what your going to eat. Make a plan, and when you do each exersise write it down in your notebook…it will motivate you each day. And to look back and see how far you’ve come is awesome self motivation…plus, it keeps you honest with yourself and focused on your goal :D GOOD LUCK!!

Nope, Zuzana does not workout behind our backs. She shows us/tells about us each workout she does. So, pay attention and do what she does…there is also a LOT of diet/health information on the site. Our consumption is a vital part of our bodies reaction to exersise. :) Good luck!

Thanks for the tips on how to do pistols! I can finally do one–actually I did four and it was incredible!! You rock!!

Ooohh the torture!

Did this one in the afternoon & I’m spent.
Had to modify the pistols cuz my legs are too weak from this mornings workout.
1) 11-14
2) 27-35
3) 109-117
4) 23-29
5) 19-18
6) 19-17
7) 19-15
8) 15-15

New workout name suggestions:

“Beg For Mercy”
“Knock’em Dead”
“Bring On The Hurt”
& last but not least…
“Try Not To Cry” (my daughter thought of this one after trying one of your workouts LOL!)

lori im with you on that question i love her body and i want mine just like that

Just did this workout. I am currently doing P90X program but am doubling up by doing your workouts in the evening. I love how intense and short they are. I was huffing and puffing! This is the first time doing one of your workouts and I was afraid I wouldn’t be able to get through. I had to modify the first and here are my numbers:

squat with pistol up 11 and 10
side lunge jump 31 and 25
jump rope high knees 60 and 106
one leg switching bridge 24 and 25
backward lunge kick up right leg 14 and 12
” ” left leg 14 and 14
side jump squat 12 and 15
plank get up 10 and 11

Next time I need to kick it into a higher gear with the high knees or get a jump rope. : ) GREAT WORKOUT!!

LOVE your site :)
Those pistol ups are awesome.

I’m just wondering if you compete in Fitness competitions. I’m doing my first one this year.

Keep up the great work and the energy :)

Julia

An 8pm workout for me…first opportunity of the day. UGH!
My achilles tendons are too tight to keep my heel on the floor in the pistols so they were assisted with a table and the occasional shove down on the knee. I wouldn’t call it success.
1. 8,8
2. 46, 45
3. 23, 55 a spectacular no-rhythm day with the jump rope!
4. 27, 27
5. 15, 16
6. 16, 16
7. 22, 21
8. 15, 13
I definitely enjoy a morning workout better, but I didn’t want to fall behind again!!
I will return to this very soon to improve my pistols and hi knee jump rope…

I like the slap my ass work out. It was entertaining.

Girl….I am having trouble breathing right now….you are killing me and I **THOUGHT** I was in good shape. I have never had to do the modified version of any exercise before you–WOW! Thank you

Just finished it!
Thanks for the alternative to the pistol! I used to be serious runner and have some knee problems as a result and this alternative is very helpful!

Those pistol exercises were too much!!! I had to do the easier version, I have a new goal to gain the leg strength to do your version of these. Appreciate this site so much, I visit it more than twice a day. Keeps me filled with encouragement and inspiration. Sending you a smile of gratitude from the USA. :)

I’ve tried doing this both ways (Zuzana’s was first) and I can tell you that doing same exercise twice is much harder and I could barely end the second minute. Since all these exersices target different muscles, you’ll at least give them some rest by doing each once and then repeating the whole routine again.
Thus I think it’s much more effective to go through this sequence and only then repeat it (in Zuzana’s order) – because this way you’ll be able to go through the whole thing and not bite the dust.

But in the end I think you can do it your way too – it will still be extremely effective and intense. =)

Dear Zuzana, tough; that is very tough. Most males would be struggling to achieve the same success. Your regime must be very balanced for you to remain so successful, without tiring out and/or sustaining injuries. These latter issues spoil many training programs.

I tip my hat to you! Your inspiration value is immeasurable – thank you – Hunter

Zuzana, I have been working out for YEARS. I have seen a bigger transformation with your workouts in 3 weeks than I have with anything else. Your workouts have pushed my body to the next level. I never thought I could achieve the results that I have with such short workouts. I used to spend HOURS at the gym doing a routine that a trainer would give me, and I never saw the results that I wanted. Now I feel strong, lean, and beautiful! Thank you so much for this. I can’t wait to show my friends, who are still stuck doing the same routine at the gym, what your workouts have done for me! From the bottom of my heart THANK YOU SO MUCH.
I too have been a pretty healthy eater, but sweets every now and again are my big weakness. I am enjoying your 30 day challenge as well. You motivate me so much! :)

Hi
I can not do one leg squat on my right leg, I mean the right one is on the ground and the left one in the air. I can only do that with my left leg, I think thare is some problem wihm my balance. Any help ?

hi zu¡
i would like to get my own gymboss, im from mexico, and i dont know where can i find one of them..thanks for ur incredibles workouts, i have been doing all of them and they are awesome in my body since 1 month ago…thank you so much¡¡¡¡¡

hi zuzana,i jus loged onto site body rock.tv n found some intresting tips on loosing body fats coz iam struggling of weight problems for more thn 3years now pls advice me 4 some more tips on loosing belly n buttocks fat iam 29years old n i weigh 84kgs my height is 5’7..thanking u god bless you.

This one was pretty tough, but I loved it! Thank you for another great workout!

Amanda

This one was tough & my legs are stiff after just completing it! Definitely used the assisted pistols and that helped sooo much. Got 11,11 on Pistols/ 27,23 on Side Lunge Jumps/ 83,75 on Jump Rope High Knees/ 28,28 on 1-leg Bridge/ 18,15 on both Backward Lunges/ 14,13 on Plank Get-Ups. This one is easier to time than the 30 second rounds and I would love to do this one again actually. Thank you for another great workout!! <3 Laura
ps/I am taking your sugar challenge but I am using Stevia here and there which is an all-natural sweetener with 0 calories. So far it has been a challenge already to lay off the vegan dark chocolate!!

Love your workouts! i have seriously not been this sore after a workout in a while!

Wow, what a great workout that was! Didn’t do too bad either:

1. Squat Down Pistol Up: 7 – 6
2. Side Lunge Jump: 34 – 30
3. Jump Rope – High knees: 80 – 60
4. One Leg Bridge: 24 – 24
5. Backward Lunge and Kick Up right leg: 15 – 12
6. Backward Lunge and Kick Up left leg: 15 – 12
7. Side Jump Squat: 14 – 15
8. Plank Get Up: 10 – 8

Pistols were done with leg tucked under though and high knees w/o skipping rope because that is faster (lil cheat). This was tough cardio, I already look forward to doing that one again in a few weeks!

Thanks for the workouts and have great weekend,

sola

Congratulations Rebecca! :) you will have little babiesek

I’m new here I just seeing some of your videos on youtube and i liked i would try to do the rutine diary but i don’t have too much time thank you very much sweetie

Thanks so much for the workout name suggestions! I really like these :)

Susan,

The moves that were hard for you to do are exactly the ones that you need to practice in order to improve your balance. I will just give you an example. If one of the exercises in my workouts is standing on one leg and you have a problem doing this exercise, then don’t expect that some other exercise will help you to improve your ability to stand on one leg. Practicing the moves that are challenging for your balance will improve your balance over time.

We love you workout. (inlove)

:D Hi. jump rope….you make it seem so easy..
i’ll try …dont know if i’ll make it..

yeah, I remembered that after doing this workout, when I was just standing with my feet together my butt was squeezing by itself, lol

Hi!I from Russia.I admire you,because this workout is very hard!I don’t know,that WOMEN can be so strong like you!!!!!!

Hi Tina,

I step on my rope all the time! But, I just keep going and after I warm up a bit I usually can do it just as fast as Zuzana! I’m even doing those jumping jack skips and backwards! It does help to have good rope and the Nike speed rope like Zuzana uses seems okay.

–Chris

Hi
you are too hard to yourself. It is not necessary. When u loose the rhytm of breath than the workout is too hard. u need more condition to keep on with this short breaks:)it seems u still need more experience to get a little bit calmer by working out. do not stop the time. it is better to do some reps till u loose the rhytm and make a break:) good luck!

I’m still waiting for my Gymboss… But I really wanted to try this workout. So, I changed it a bit so that I can do it without the timer.
First, I oriented myself by your scores. Then, I wrote down the following reps:

1. Squat Down Pistol Up: 12
2. Side Lunge Jump: 33
3. Jump Rope – High knees: 120
4. One Leg Bridge: 20
5. Backward Lunge and Kick Up right leg: 16
6. Backward Lunge and Kick Up left leg: 16
7. Side Jump Squat: 16
8. Plank Get Up: 10

I always had the 16 min in my mind I did only very short breaks between the exercises (10-15sec). And I completed your workout in 15,51min. Nice =).
I can only recommend everyone to do the workouts even if you don’t have an interval timer yet. It`s worth doing it!!
The diet and these workouts are fantastic. I feel so much healthier.

Zuzana, what do you think of changing the workout in this way under the given circumstances?
I would really like to hear your opinion.

Best wishes!
(Hey, what about a little countdown on your website for the 30-days-challenge??)

and I did 2 rounds of it =)

Hi, this was great workout. I don’t have an interval timer yet so I just did what reps you did and timed it. Managed it in 18 min 17secs. The pistols held me back coz I need to improve my flexiblity. I’ve just recently started to do pistols and have improve a lot in a short space of time, think it was fear holding me back.
I’ve now progressed to using an 8kg Kettlebell in my pistol.

Might use these pistols in my next workout

[...] The workout is demonstrated here. [...]

yes I forgot to say that my weight is only fat that is why my 58 kg are too much for me maybe after one year I will have 55 kg but because of the muscles :DDD I know that if I will doing those workouts I will not have 49 kg but i will not have fat around my stomach :DD well it needs time and I have already start my diet :D

Hello. How many years have you involved in fitness?

Hi Zuzana,
I’m from Quebec, Canada. I’m following you since december and I really love your site. I’m checking every day for new work out!
I’ve received my new Gymboss Interval Timer last friday, so it was my firt interval training yesterday. It was really intense but great! Here is my results :
1) 14-15
2) 42-38
3) 86-75
4) 27-24
5) 20-19
6) 20-18
7) 21-21
8) 11-10
Thanks for your inspiration! You’re a good motivation!!

Hey I love your shorts. Where can I get ones like those?

you could try looking at a fixed point on the wall if you have trouble with balance.

[...] There are 8 exercises with 45 seconds of high intensity and 15 seconds of rest. Zuzana said to do 2 rounds but I think I could have done another to make the workout a bit longer. Full details of the workout can be found here. [...]

Zuzana & Frederick,
I tried to do this workout and its three days after and I’m still sore. I couldn’t do the modified version of the pistols(so I just squatted down & up on one leg), I’ve been following your workouts for about two weeks now and I have a few questions. How can I ever train myself to do Pistols? For someone who is new to working out, can I jump in and do the new workouts that you are doing right now or should i go back into the archives and do the old ones? When I am sore from a workout the next day, do I just push myself or take a rest day(I’m sore almost after every workout, so maybe this is silly to ask). Just any basic advice for beginners would be great. Thank you for all your help. This is making a big difference in my life. ANd I appreciate all your hard work & effort. xxRae

Hey all! Love the workouts…and the clothes!! I searched many comments to see that people are saying your outfits are from Lululemon, but I cannot find the v-neck bra-tops. Can someone help?

THANKS!!

hey sweetie you look great i want to look like you i just had a baby a year ago and i am having so much trouble losing the weight i dont eat sweet. i barely eat at all wat can i do

Damn it, I love you!! :))

My score is not perfect but my mood and my body feel perfect:

1. 9-12 (modified)
2. 33-30
3. 100-90 (high knees)
4. 18-17
5. 16-15
6. 16-15
7. 22-18
8. 9-12

Zuzana, sorry for repeating myself but do you exercise before or after you’ve eaten in the morning?

It’d be lovely if you could put a FAQs section on the website (hint LOL). And again, I’d LOVE if you put a forum section as well!

hi,I’m 16, I’m from France and i just want to say that i really appreciate what you’re doing, you’re strong, beautiful and you’re a good example for women!!!Personally, I love sport but there is just one thing that i really hate. It’s my flabby thighs…I’m jealous, you butt is better than mine(lol)…BYE!

It’s great, the important thing is that you are working out and this is very smart way to do this workout without the timer. Good job.

Hi – Sometimes Zuzi eats first, other times she exercises first – there is not really a set pattern. If she eats first then she always waits over an hour before she starts her training.

Hi Zuzana!
What a great workout. I was already doing my routine 3 times a week but I’ve changed it and now instead of all the butt and legs exercises I was doing till now I just do your “Slap your ass workout”. I started yesterday and I can feel all my muscles. This routine works all my butt muscles. Before I was only working my upper butt muscles. This morning I felt my butt getting up form the bed. God, I love that feeling! Thanks!
I have one question though. I need your advice on my diet. I’m really skinny and I’ve been trying to gain some weight, the healthy way of course. But nothing seem to work. I don’t know what to do. Online I can find only tips how to lose weight. It worries me, couse I look like a skeleton in my bikini and I’d really like to get more curves.
I’d be thankfull if you could help.
Thanks
Joanna

thank u,amazing workout!!!!

thank uuuuuu

Hi all, One thing I noticed with the pistols, is that you really need to have strong glutes and thighs as well as excellent balance. After trying them and not doing so well at it, I know that I really need to work on strengthening those areas, it is also a mental thing.

Same thing for me…

Hello Zuzana Frederick and fellow enthusiasts
I was a bit ashamed of my first score on this work out.
I tried this for the third time this evening after getting home from work.
Today was just not a good day; rain cold low mood, I can go on.
I really pushed myself even though a part of me just wanted to go to the local lounge and have a glass or two of wine.

my score (third time doing this workout)
1. 10-8 I noticed my form was not great on the pistols
2. 22-23
3. 55-79
4. 25-24
5. 14-12
6. 17-14
7. 17-20
8. 7-7
I was super sweaty from this work out. I cooled down with a few vinyasa yoga stretches, plus breathing.
My warm up was also stretches, jumping rope (100).

I must admit that what I did in terms of the pistols could be labeled as cheating, really need work in that area.
I really hope tomorrow is a better day.

Mickela

ist is hard to do this workout

So, my computer stopped working this afternoon – I’d looked at the workout this morning and just did it the best I remembered – I got the order wrong, but not TOO wrong. Also, I can’t quite make it on the pistons when I’m ALL the way down – but I ALMOST can, so I just do it from thigh approx parallel to the groud – is that ok?

squat/piston: 14, 13
side lunges: 44, 41
high knees jumprope: 105, 99 (I kept stumbling today!)
reverse lunges w/ kick: 21, 18
” : 20, 17
one-leg bridges: 25, 25
side jump squat: 39, 31
plank getup: 13, 14

Thanks- this workout was such a sweaty one – I loved it.

zuzana I need help,wthose pistols squats, which exersices can I do in order to make my legs stronger to do them, I swear I barely make 2 with each leg, and I feel so sad about it :(

I’d been following you for a few months now, and really this excersice is a headache for me @__o I also would like to know how to search you over twitter or facebook
and also tell you how much I admire you (: you’d become a role model to me

thanx

1. Squat Down Pistol Up: 16-15

2. Side Lunge Jump: 24-23

3. Jump Rope – High knees: 94-85

4. One Leg Bridge: 26-30

5. Backward Lunge and Kick Up right leg: 21-21

6. Backward Lunge and Kick Up left leg: 21-21

7. Side Jump Squat: 31-35

8. Plank Get Up: 17-20

Nice:)

Zuzana,

I loved this workout. I just sent it to my sister too, she’s going to love it. I’m going to try to do it here in a bit, but I did not want to forget to post on your blog. You have motivated me today!!! Thanks

Hi,

I’m sweaty, shaking, and I loved the workout!

1* 12-12 (6 for each set had to be modified)
2* 33-27
3* 108-54 (these kick my ass!)
4* 24-22
5* 18-14
6* 18-14
7* 14-14
8* 9-7

Thanks!!!!

I watched your video and can men do these as well. I am 56 years old, totally out of shape and have a reunion comming this summer, God knows I would love to get back in to shape. Can you recomend anything special for me.
I will take before and after pictures. So Can I do your program and look good again.

Hi Zuzana,

I am doing trainings on gym more less 3/4 times a week. Average lengh of training around 1,5 to 2 hours. I am just wonering if your work out can be done tougether with other exercises (maybe other workouts presented on your page?) 16 minutes of workout seems to be a bit short if you do not train daily. Any advise? Bearing in mind my office work it would be difficult to appear on the gym daily but if you say that daily exercising of what you presented is required for best results then I will try to increase nr of trainings. Additional question: do you take any suplements? I take before each training ClenBurexin but I suppose this is not enough.. I Appreciate your advise

Hi :)
You are my inspiration. Really. Vždy, když sem jdu, mám větší chuť cvičit :)
I tried this workout. In 35 minutes. Od každého cviku 20 krát kromě švihadla. To jsem měla 80x.
It was great! :) I was all of a sweat. Thanks :)

This really is a heavy one !
But I’m training hard for my skiing holiday so I like it !

Did this one early today and my word, the pistols are evil. I could not get up without support, which makes it my new goal.

Thanks for this great workout Zuzu!

By the way, I have printed out a picture of you and glued it to my friedge to remind myself that I want to get as cut as you are and therefore should stay clear from some of my vices (Read here too many dates, and chocolates)

greets to you and Frederick

Zuzka, please tell me, where are these shorts from?

this is becoming one of my favorite workouts. I love that it’s only two rounds of 8 minutes, but keeps me interested the whole time with the different exercises! It’s a great mix of upbeat cardio and slow burn. Thanks Zuzana.

I was just wondering how much moderation in the work outs can you do. Both me and my mom have some joint issues in our knees, my mom in her hips a little bit, and me in my left wrist. Is there anyway to moderate any of the workouts besides not pushing ourselves too hard?

Hi Zuzzana where can i get these beautifull sports clothes you have?

hey girl I love this work out! You are amazing. I am having trouble though. I cant seem to do the first exercise where you squat then come back up on one leg. Atleast not correctly anyway. How can I perfect my form on that move? Any tips? How did you first get it down? Let me know. I don’t know if you can email me but that would be nice if you could. I am a really dedicated person when it comes to fitness and form is key. thanks again. christena_anne@yahoo.com
_christena

WOW, this workout was one of my favorites. I worked up a good sweat. I just finished and I am still sweating from it as I type. I did:

Squat Down Pistol Up: 6 – 8 (had a hard time adjusting side to side motion and then remembering to lower with both legs and up with just one on the first round)

2. Side Lunge Jump: 34 – 32

3. Jump Rope – High knees: 104 – 96

4. One Leg Bridge: 27 – 25

5. Backward Lunge and Kick Up right leg: 20 – 19

6. Backward Lunge and Kick Up left leg: 20 – 20

7. Side Jump Squat: 19 – 14

8. Plank Get Up: 12 – 10

LOVE IT! thank you so much for your posts. I love the workouts and the short length. I have been doing this for 2 weeks and am already seeing results that I haven’t seen in a year of traditional workout/gym methods. !!!!

loved this workout, could not do the squat down and pistol up properly ( my spine is fused with 2 metal rods) so i just used two legs and had to kick instead, but am very sweaty and loved this. worked me hard, and made me realized new areas to work on. I also tried to beat my first interval or atleast tie up my scores. thanks!

1.my version of squat down pistol up: 10-12
2.side lunge jump: 26-30
3.Jump Rope: 113-124
4.one leg Bridge: 19-19
5.backward lunge and kick up right leg: 13-14
6.backward lunge and kick up left leg: 14-15
7.Side jump squat: 21-30
8.Plank get up: 11-12

for some evil reason i added a third round to this today… what a horrible idea that was!! LOL KILLER!!

Hey tara, i see you say you can see results you didnt with the gym traditional workout, are you doing both, or are you just stuck with this short time excersices?

My Results:
1. Squat Down Pistol Up: 13-13 (I found this ones hard!)
2. Side Lunge Jump: 30-34
3. Jump Rope – High knees: 120-119
4. One Leg Bridge: 20-23
5. Backward Lunge and Kick Up right leg: 19-20
6. Backward Lunge and Kick Up left leg: 19-20
7. Side Jump Squat: 21-25
8. Plank Get Up: 13-14

Your workout look easy (at least you make them look easy) but dont be fooled…they are NOT! :) What I mean is that do not be fooled into thinking you can easily do these just because you workout daily…they will give you a run for your time..thanks for posting these. You guys are GREAT!!

From my understanding (and extensive bodyrock.tv research) Zuzanna does not take or recommend any supplements because she believes we can get all the nutrients we require from foods. Of course, this is ideally if you are already eating clean, in my personal opinion.
Also, because these exercises are HIIT (high intensity interval training) they are often more effective than that hour you spend at the gym since they give you a cardio boost and the work out benefits from high reps. Zuzana does not go to the gym at all and works out at home – which is what I and a lot of readers have adopted as well. Most of her exercises require no – or little equipment – the gymboss, the dip bar, gymnastic rings, kettlebells…and since I’ve been toning up and have lost already 14 pounds in one month, I can say they are extremely effective if done regularly.

Midday, I felt like a nap. I opened my BodyRock journal and had this workout flagged but had yet to get to it. Instead of a nap, I got to work!

Squat Pistol – 6.8 (tried modification, still need assistance up)
Side Jump Lunges – 22.24 (sets)
High Knees – 66.72 (substituted my reformer jump board)
One Lg Bridge – 24.26
Bward Lunge Kick Up – (1) 19.18, (2) 18.18
Side Jump Squat – 10.11 (committed to butt to heels – wow)
Plank Get Up – 8.6

BTW- my inner thighs are still sore from the Dynamic Squats in the Sexy Beast workout I did on Mon!

1. Squat Down Pistol Up: [my reps: 10-7, strap assisted]
2. Side Lunge Jump: [me 39 -33]
3. Jump Rope – High knees: [me 127 -131, no rope]
4. One Leg Bridge: [me 39 -37]
5. Backward Lunge and Kick Up right leg: [me 22 -19]
6. Backward Lunge and Kick Up left leg: [me 21 -21]
7. Side Jump Squat: [me 20 -22]
8. Plank Get Up: [me 15 -15]

When I woke up this morning, my arms were a bit sore from the trainer who loved me workout… Well actually, my legs were too but I decided to go for a butt workout though. And this one is great. I needed some time to recover from it and not to collapse but force myself to walk after I was done.
I modified it a little bit and did 50 sec/10 sec rest instead of 45/15 sec
1. Squat Down Pistol Up (I did the kozachek pistols when you do a one leg squat, jump to switch leg when you are in the squat position, and stay on one leg to go up): 10/8

2. Side Lunge Jump (I did the side jump lunge with knee up and switch leg for the 2 round): 30/30

3. Jump Rope – High knees: 134/124

4. One Leg Bridge (I did one leg bridge on one leg and switch leg for 2nd round instead of alternating leg – it saves a lot of time!): 44/44

5. Backward Lunge and Kick Up right leg: 28/26

6. Backward Lunge and Kick Up left leg: 28/26

7. Side Jump Squat: 32/32 (arghhh my legs!!)

8. Plank Get Up: 16/18 (brutal after the side jump squats!)

Thanks again for enlightening my day with your workout!

I did this one this morning, it was awesome I beat your scores Zuzana :D
Thanks I love it when there are a lot of different exercises

Just finished this one now and loved it. This was actually the first workout that I didn’t have to pause and take a breather during the sets! I did rest for about 30 sec in between the rounds. My scores were
Squats ( beginner version still haven’t mastered that yet) 10,11
Side lunge 36,34
Rope 92,96
Bridge 24,27
Lunge kickup r 17,17
Lunge kickup l 18,18
Finished with a 30 min run. Feel great!
Side jump 24,24
Plank 12,12
I even matched or beat some of her scores! I will relish in this for a moment although I know this workout was over a year ago and she would probably double her scores now :)

boyy this was haaarD! i changed the intervals to 50/10 and before starting the second round i took a few secs of rest.. On the second round of the squat and pistol i switched to the beginner version :)

squat down + pistol up: 10 – 15
Side lunge jumps 45-45
jump rope high knees (legs felt so hard after doing the first 2!) 110-100
One leg bridge 31-33
backward lunge kick up right 21-19
backward lunge kick up left 21-21
side jump squats: 27-24
plank get up 15-16

ouchiees thanks! 

feeling good! this is the 3rd workout I’m trying since hurting my ankle. had to take my time with the lunges and modify the burpees and just do walking high knees instead of jump rope. but i finished it! 

1. Squat down, pistol up: 12/15
2. Side Lunge Jump: 35/35
3. High Knee walking: didnt count this
4. One leg bridge: 19/23
5. Backward lunge, kick – right leg: 14/14 (this is the bad ankle leg)
6. Backward lunge, kick – left leg: 17/14
7. side jump squat: 29/30
8. Modified plank get up: 7/11

this was a great workout! my scores
15,15
40,39
132,133
20,21
22,22
21,22
30,31
10,10

whew!! today’s isn’t up yet, so i did this one. i fought brutus so hard today. after yesterday’s workout, i kept telling myself, take a day off….
no!

Squat Down Pistol Up:
    10, 10
Side Lunge Jump:
    52, 44
Jump Rope – High knees:
    103, 95
One Leg Bridge:
    25, 27
Backward Lunge and Kick Up right leg:
    20, 17
Backward Lunge and Kick Up left leg:
    19, 17
Side Jump Squat:
    18, 19
Plank Get Up:
    12, 12

it took me a looong time to find my breath! then i did my burpee for erin and 10 lunges for kristin..
thanks, guys!!!

1. Squat Down Pistol: 9 – 8
2. Side Lunge Jump: 38 – 33
3. Jump Rope High Knees: 100 – 96 (w/out Jump Rope)
4. One Leg Bridge: 23 – 22
5: Backward Lunge & Kick Up Right Leg: 19 – 18
6. Backward Lunge & Kick Up Left Leg: 19 – 18
7. Side Jump Squat: 28 – 26
8. Plank Get Up: 11 – 11

1. Squat Down Pistol: 5,6 (still need to improve this one)
2. Side Lunge Jump: 35,34
3. High Knees: 120, 115
4. One Leg Bridge: 17,29 
5: Backward Lunge & Kick Up Right Leg: 15,15
6. Backward Lunge & Kick Up Left Leg: 14,15
7. Side Jump Squat: 24,19 (I’m quite proud of this one :D )
8. Plank Get Up: 14,14

I did the Eight Exercises Drill on Saturday and my legs were still sore… Tomorrow I’ll do something with a lot of push ups and abs.