BodyRock.TV

Hey!

LOVE the new pants!
I can never find tops like the one you are wearing on this video! Haha.

Thanks for the great workout!
How is the 30 day challenge going for you?
I am constantly drinking tea and getting out of the house to keep my cravings away =P

–Megan K

hey zuzana :)
well just make sure you get ur tooth pulled because my father didn’t get his pulled out and it messed up all of his teeth when it came through :but anyways have a great day!
d.

Hello Zuzana,

Let me just say that your body is amazing! I’ve worked out for years and I don’t look anything like you! lol. I’ve decided to lift heavier weights hoping I can get more of a well defined muscles like you. My arms have always been big to me… never liked it… struggled to make it leaner but, could never get it to that point. My husband said that I should do alot more cardio and lift heaveir weights. What would you say? Please help! Thank you!

Hi Suzana, what a great workout, I would like to know what should I do to replace the skipping rope because I live in a apartment and my neighbors downstairs don’t appreciate me because of the noise. Do you have any suggestion to substitude this cardio exercise by an other one a bit noiseless ?? tank you and I like your exercise pants today :)

Hi Zuzanna,

I really need U to respond.:) I have been doing three different workouts of urs per week since Jan. 2010. I also do two sometimes three additional workouts a week. I have almost lost the last 10 lbs that would never go away before so I’m VERY happy. However, I think I may be over training. Would U pls inform me of what Ur active rest consist of? And is the exercises U do in the video for the day, the only workout that U do for the day? Sometimes I feel like it is not enough for me and add a little weight training. Please respond. Tks

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Cau Zus,
I was at an all day meeting this week and I stopped myself from eating the cookies there because of this challenge. A challenge is a perfect initiative to bring out my inner discipline. While on the topic of discipline, what makes you (or readers) get the ability to be consistent in working out? What pushes you when you feel too lazy? What makes you to get up and DO IT!?

Hey Zuzana,

Thanks for another great exercise. I’ll do it Monday morning.

By the way I got the gymboss timer (black) from your link and it’s a really cool and quality timer.

Yesterday (Sunday)morning I did my exercise in the woods. Really refreshing and a lot different than when I do them at home.

Theodore from Greece

Zuzanna you looked great in this workout. What brand of exercise clothing is this? Thanks also for the alternate tip of using the exercise mat if you don’t have exercise rings or a wall.

Was looking on the internet for a way to jump start my workouts at the gym and I stumbled upon your website. I did the following exercises after a full leg workout, burpees, walking lunges, reptiles and squats, and it was a butt kicker. I love working out with weights but would love to incorporate your exercises into my exsisting workouts. Do you have any workouts that compliment standard weight traing workouts or do your workouts essentially replace a standard gym workout?

Hi Zuzanna,
I am new to your site, I started the 30 day challenge a few days later than you. I started yesterday. Today is the first time I will do one of your workouts and way excited! I love to workout and I love a challenge, so I was excited that you put your score w/ each exercise so that I can push myself to keep up with you!! Will post my score when I am finished!! Wish me luck!

Farm Girl

Are those new pants? They are awesome!

Today, I did one of your old workouts (one before the daily workout) that has the wood chop squat… I love those and I don’t know why, but I feel cool when I’m doing it :)

Hi Zuaana:
Looks like you have gotten even leaner lately. Any plans to participate in a body building contest in the near future?

Hi Zuzana,

Thanks for the workout, I will try this in an hour after I have my breakfast. :)

Ahoj Zuzanko, moc pěkné cvičení! Jsem moc ráda, že jsi se zaměřila na intervaly, moc mě baví. Chtela bych se te zeptat. Posledni komentare mi nejak zmizely, tak nevim, zda neskonncili opet ve spamu :) Dala by jsi sem jeste nejaky update svych dennich jidelnicku? Ja se orientuji zatim podle toho stareho, ale tva postava se hodne zmenila, dokonce mam pocit, ze zestihlela jeste vice :) Tak jestli bys mohla dat nekolik verzi sveho jidelnicku ted… konkretne… moc by mi to pomohlo a nejen me urcite :) Dekuju moc. Mimochodem, moc krasny novy kalhoty. Moc ti slusi!

Ouch I am still sore from the slap your ass workout. I guess I am a sucker for abuse and sweat, here I go again.

I am certainly noticing that all the hard work I have been putting into my workouts is beginning to show results.

I am a mid-weight bbuilder from Turkey, and your warm-up exercises are the best Ive ever tried… (Actually I’d never give importance enough to warming up before seeing you :) )

Hi Zuzana
I hurt my right shoulder (inflamed tendon)it and I was wondering if I could continue on doing all your workouts or I should avoid some exercices.
Thank you and have a wonderful day

Love your pants!

THe video does not show up – help!?!?
I found some clips on youtube but i want to be able to come to your site.. these are great work outs and reminders of how to push myself again!

I hope all my hard work gives me a core that demonstrates that (like yours!)

Thanks, Victoria

I could barely get too the skipping before I felt like I was going to throw up.

1. 18-16-13-8-10-8

2. 9-8-6-4-5-6

3. 8-7-5-4-2-0

4. I couldn’t even count, so I stopped after the 4th round

Should I pace myself some more or do I keep on pushing every round?

Zuzana your abs are amazing… How much percent body fat are you?

Zuzana, I’ve been following your videos, and have seen most of them but I’m even more amazed by your body with each new video, you’re in incredible shape! Love today’s outfit too. I am in the challenge with you and everyone else, and I’ve been doing fine, haven’t had anything that isn’t allowed in the challenge but I must admit that I do get a craving for chocolate from time to time! Good thing I have a strong will and I can resist it :)

haha you are right about using what you have. I don’t have a real pull-up bar either but i thought about it and I use the bar in my closet for hanging clothes (most of my clothes are folded in my dresser anyway). i couldn’t find my jumping rope so i substituted the jump rope for high knees!

Great workout! I love the way I feel after burning it up with Zuzana!

My scores:

Snowboarder- 13 11 13 12 13 13 (tried to have good form but not sure if I did them right)
Knee Raises- 9 7 7 8 8 8 (did these on floor)
1 Leg Elevated Lunges- 8 8 8 8 8 8 (consistent! lol)
Skipping- 25 44 50 41 50 48 (I just pretended I had a jump rope)
Elevated Push Ups- 8 5 6 4 5 5 (these are killer!)
Side Plank Lift- 9 5 5 9 7 6 (never really did these before so I liked this new move for me!)

So what was the verdict with you getting a tattoo? I just got one over the weekend and it made me think of your post of you wanting to get a tattoo of a bull.

Hey Zuzana!

I was wondering what kind of skipping rope you use? It looks nice and mine sucks and I wanted a new one :)

Thanks!

Hey Zana! i was wondering how much dairy you eat, and how much? thanks!

I love your pants. Nice workout.

Hello Zuzana,

Just found your website of great workouts! You have a fantastic physique and amazing abs! Looking forward to following your fitness tips!

Thanks so much!

Steve

I am too tired to do a workout today… I spent my active rest day walking miles in malls looking for dresses for a wedding. I am sore from all the walking!!! Tomorrow I will try this workout, looks like the type that I prefer. Not sure why, but I love those side to side jumps–they are intense and good cardio! Anyway, have a great week you guys and I will get some rest. Hope your tooth feels better!! :)

Hi there I do hope you get better…..
I am not sure if you are taking any over the counter medications or if you even like taking un-natural medicine, but you may want to go to a health food store and see if they have Bromelain. Ask then how you may take…it’s a natural enzyme that our body makes, but when there is any inflamation, there is not bromelain made in our sytem..it has anti-inflammatory properties….
Good Luck!!!

February 24 I´ll start the 30 days challenge, I just want to wait my birthday, because I´ll eat a lot of cake! =P
I can´t miss my own party!
I know how this tooth problem is, I passed the same thing.. =/ it´s really boring, today I had pulled out my four teeth… (those one who grows later, I donno the name in english) and it was the best thing i ever did about those teeth, I passed a hole year having problems with it!
Very good workout and very good form for someone who is in pain!! You´re a warrior!!
Congratz!!

i know u said no sweats but im loving my coffee in the morning, maybe just switch to black? but i think u said honey is fine too, how do u think that is for a substitute for what i usually use, which is sweet and low, ive cut down from like 3 packets to 1 packet per cup, but im still having like 3 cups per day. no more dunking donuts though haha. o, and what kind of lower ab exercises do u do? im still stuck with a bit of my beer gut :) but basketball is in full swing so its tightening up but i’d like to know some lower ab exercises, can u suggest any?

Hi Zuzana,

Love your new workout! and your new pants…. I was wondering what brand are they?

Zuzana,
I love your website and all your excercise routines. I started your 30 day challenge and I survived day 1 without sugar and I am very happy with myself because I am a sugar addict…I love chocolate and like to eat at least a little sugar snack daily. I am pretty fit already but my goal is to get abs and legs well-defined like yours! You are my inspiration! Thank you! :)

I love these work outs. I got myself a little note book to write everything down. It makes me not forget anything and keeps me on track. Plus I can t cheat if its all on paper. Like no skipping a workout.

I love your workouts, and I love hearing your advice.

One thing I have a question on is:

I have been told by a physician that skipping would be bad for my back, and I would like to know if there is any other cardio I could do instead or in-place of the skipping in your workout?

Thank you :D

I ve been making your exercises two weeks and I have had great results tha ever!! Im very gratefull for all of your rutines!!!

Completed. Feel awesome. Keep these great workouts coming.

Oh, yes! I had a VERY LAZY day yesterday with loads of unneccesary foods so this was my punishment :-)

Great workout, great abs and beautiful new pants :)

I have a question about pull ups. I bought a pull-up bar for the doors last week. Since it’s not that high, I start pulling my legs from the position with straight legs but stretched slightly in front of me and not straight down (cause I would touch the floor).
Is this ok way to do it? I just tried it yesterday and was a little scared for not hurting my back…

Zuzana,

I have to have these pantS!!! Oh my gosh, I love them! What brand are they and where did you get them?

Hi Zuzana and Frederick,

Silly me, I misread the word as Sweet – there are no sweets in your workouts only sweat and lots of that. Another killer workout that I was able to survive (complete). But certainly not to your standard – ever. Being over the half century does make a huge difference, plus having 4 kids (does take a toll on ones body). The mind is willing but the flesh is a lot weaker.

Have I missed something in any of your video chats – 101 with Zuzana? No longer going to do that?

I sincerely hope your tooth gets better. Sounds silly but the gel for teething for babies has helped when I had tooth ache – or better yet – a shot of tequilla or whisky. A few of those and you will feel nothing.

Piet

It is encouraging to see u mention the 30Day challenge regularly. I do your workouts at the gym, and I’ve had a few approach me wondering where I get the ideas for my workouts…So you should have some new followers soon :)

mice pants! you look great in them! love new workout and u!:)

Hi Zuzana,

I was wondering in a coffee talk if you could have one on eating disorders and also the portion contol.. how hard is it to keep to th portions day after day and is it helpful having a partner ..to be doing it with you. To me eating disorders are just that ..they unteach you how to eat. Thankyou :)

Hi Zuzana
This was a really nice workout. I feel very good about it. I have to admit, that I wanted to beat your scores, and pushed hard. Now I’m proud of myself, and it made my day.

1/16-17-16-18-18-19
2/7-7-8-7-7-7
3/8-8-9-9-10-10
4/47-49-52-56-60-66 (high knees without jump rope)
5/10-7-8-7-7-6
6/9-10-8-13-11-10

Thank you Zuzanka

I just discovered your video and website and have done your 20-minute cardio routine twice now. It is intense! Those alternating jump lunges in round 3 are killer and I love the long jump and hops in round 4. I don’t think I’m ready for this one just yet but love that you offer a variety and quick-to-do exercises. Since it’s only 20 minutes (or 18 in this case) I can’t say “I don’t have enough time” and that motivates me to just do it! Thanks. I really appreciate your hard work.

Zuzana

Like Maria said, I HAVE to get those pants, actually….that whole OUTFIT! Can you PPPPLLLLEEEASSE tell me where you got them from? Was it Lululemon Athletica?

Hi Zuzana, I am “adoring” your new training pants and I have to ask where did you buy them (or what brand is it)? Thank you very much for your answer ;-)

Oh you poor thing!
I thought your wisdom tooth was extracted last year?!
If you will come to Luxembourg I could do it!
Anyway, love the pants and the workout!
All the best
Sonia

Hi Zuzana,

I just wanted to say something about that wisdom tooth you were talking about.

I am about your age (27) and have a wisdom tooth that I was told is problematic and has to be pulled out. It is “caged”, I think that’s what they call it.
However, it has not yet (and hopefully not at all) caused problems.
I often postpone things that are related to my health and I guess many people are the same way… It is a defense mechanism, although it can hurt us instead of protecting us.
I was also told I have to pull the tooth out before i’m 30. So I keep thinking I have time. And I give myself excuses like “I have worked so hard to get in the shape that I am in and it will ruin my results” since I will not be able to workout for 2-3 weeks. Also I will not be able to eat certain things that are crucial for the way I look and feel. I am afraid of complications or infection and i have been waiting with this for more than 5 years because of all these reasons.

Just as you inspire me with my fitness and overall health I think you inspire me to go pull that tooth out before it affects my health.

Thank you…

Hi, thanks for a great workout! again!:-)
I´m also wonder if you going to the gym lifting weigts cos of your musels? Or how did you started, with gym or have you always only been doing exercies at home?
When did you start train? How many years did it take to get the nice toned body you have?
Dont you have any before and after pic?:-)

Love your blog!:-)
Thanks a million!
Hugs

Hi, Zuzana

Two months ago I finished a “bulk phase” with my coach in order to put on some muscle. Being very dissapointed about the result I gave up and try to continue by myself the diet and the training. I do your workouts 5 time/week et eat small portions but my weight doesn’t seem to decrease at all. As I gained 7kg during my “bulk phase” I’m really desparated about my body. When I saw my image in the mirror and my weight which is the same about few weeks I think I’m going crazy!

During a whole year I used to practice weight training (weights & machines) but I’m really dissapointed about the results because my coach wanted to build too much muscle (for me) so, the diet and the training weren’t adapted at all to my fitness goal. Now I’m really “bulked” and I don’t like it because my goal is a soft fitness body.

MY QUESTION FOR YOU: I saw that when you first begin with your site (that I love !) you already looked very well and were in very good shape! I understand that now your diet and training allows you to maintain your results but I’d like to tell me what have you done BEFORE (your coming on the website) in order to look that great?

As I gave up with weight training do you think that doing only your workouts can help me to reach my goals et burn enough fat ? Should I incorporate onother type of training as I must drop about 10 kg?

I really hope that you could answer me because all these drive me crazy and I don’t even recognize my body in the mirror…

Best,

Hi guys!

You do a great job! Did I hear chickens and sheep in the video? Where are they coming from?

Thank you!
Bob

Hey !
Nice workout videos !!
You are hot !
I love your videos !! :)
What do you usually eat when your on a diet ? ;)

Peace out !
Have a great day ! :)

My perfectionist hardworking bee I admire you :)

Please because I care about you, yes you should get it pulled out (ur wisdom tooth)… :) but now if you can arrange it and have the time I advice you to do it as soon as possible for your own good and before summer because generally its more difficult in the summer to do surgeries etc.

If this is gonna help/encourages you I pulled out my four 4 wisdom tooth the same day :) and because I was so moral and wasn’t afraid my dentist finished in only 15-20min and he wrote it in his record book to remember that day and this achievement :p …hmm well I remember it too :) yeap yeap how can I forget it because after the pulled out you know… lol

Well I am the kind of person who don’t like to wait for something, how do you say it hmm I like to give as soon as possible an end if its up to me and especially for those things that has to do with surgeries etc.

….and if the dentist will cause you pain just sting him with your dart and if he is allergic the better :) – just kidding…

Love you love you so much!!!

So sorry for my English….

Have a nice day
I am with you
Marinaki :)

Allô Zuzana,
I am not one to comment on sights, but having seen a few of your workouts, your chats, “cleavage, cleavage, cleavage,..family are important” you seem a very genuine, hard working person and I feel I must support you in your effort. You give excellent workouts!!! I am a very strong, hard working female, and get sick of females bashing others. Not to say men don’t do it between themselves either. I work with men and know of the cattiness amoungst them far too well. So I avoid bashing others as much as possible. I love your creativity (using the wall for knee lifts, chairs, water bottles,…) it’s exactly what I teach my clients. Working out and staying in shape, is not only possible at the gym. Keep up the excellent work. You have a supporter in me.
Salut,
Monique (pompier au Canada)

Congratulations for all the workouts. You’re so strong and I wish to do the same as soon as possible!

Same question as others: Where do you buy your pants especially the one you were wearing on “the Psychopath Workout” video?

Thanks for your answer!
Sonia

It took all of my energy to get going today, I just felt like curling up on the settee with my book. Here’s my results for today.

1. Snowboarder: 20-20-18-18-19-15
2. Hanging Knee Raises: 11-10-9-6-9-10
3. E Lunge: 18-16-17-18-15-15
4. Skip: 50-44-51-50-48-48
5. Elevated Push Up: 13-9-7-7-5-4
6. Side Plank: 11-13-11-12-12-11

I really enjoyed it once I got going – I felt the benefits from yesterdays rest day too. Thank you.

Try clove essential oil for that tooth. It will numb the heck out of it.

I am sooo looking forward to doing this workout, it is funny but while I am doing your workouts I always get to a point when I think… I better quit.. so what is so bad with the body I have now??? this girl is crazy!!.. this is way too hard.. but I have never quit.. and by the time I get to the end I feel so excited, it feels so good in the end.. and after a couple of hours I am already thinking of which one will be the next workout and I can’t wait to do it…
Lol it is funny like a love hate thing… but in the end love always wins.. Thank you for what you do!! you are such an inspiration!!
Gaby

Your workout is awesome. And you r soo hot..

Again, I`m with you 100% for this challenge… I`m going to workout now and it`s can be great if you build a killer ABS and CArdio wourkout with the jump rope!! Oh, what happen with the 1on1 with Zuzana? I was waiting for it to ask you all kind of questions on my weight training that I started about 2 1/2 months ago. The result are alredy amazing (thx to you), but I still want your opinion on certain things.

Take care!! Judy

real hard time doing the no sweets thing… i cut down on my meal portions though!

Oh my god… I wish I had such a weather… in Poland we have the strongest winter of a few last decades…tons of snow…
Thank you for another great workout, I don’t have interval timer, but on-line one is enough to try it out ;)

I realize now that I cheated about the switching sides – I switched every time!! Shoot! Well, I’m not doing it again right now. Maybe next time.

snowboarders: 20, 19, 19, 17, 15, 17
hanging knee raise: 8, 8, 8, 9, 8, 8
1-leg lunge: 12, 13.5, 12, 12, 12, 12
jumprope: 50, 50, 52, 45(stumbled), 52, 50
elevated pushups: 18, 16, 11, 11, 10, 9 (wow – HARD!)
side planks: 12, 13, 13, 13, 13, 13

Thank you guys! This was just what I needed today!

Hey Zuza,

I have a problem. When there is some kind of “restriction” like 30 days without sugar and stuff, my brain starts act like crazy.. I mean my brain doesn’t like limits, restriction, so the more I don’t allow myself to eat e.g. chocolate the more I eat it. THAT SUCKS a bit :-D… Could you give me some good advice? I don’t really know how to manage that. There are times I don’t need sweets at all, then there are times I do need it a lot. I’d like to remove the while I need it.. :-)

Thank you a lot,

Romca

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!!

Yes, I have the same experience – I use some parts of these workouts as a part of my gym routine and I can see people (mostly instructors) watching me and thinking: What the hell is she doing?! :-)

This was a lot of work, especially after doing the slap your ass workout and being a bit sore.

I am making a lot of improvements. The intervals really suit me, there is no time to think about the pain or sweat.

Cheers to you 2.

Z,
This was a fun one not real hard to do.
Hope your tooth feels better.

Hi Zuzana, Do you have any tips to strengthen my arms so I can eventually do those incline pushups you do? Right now I am only strong enough to do standard pushups and only ten at a time:) Thanks for the support with the thirty day challenge! I know you haven’t had cravings but I have, so I keep drinking tea with honey and agave nectar in it! P.S. I’m telling everyone I know about you!

hi :-)
Awsome body girl :-)
I have began to train your programs, its so fun. I look forward to each exercise :-D Before i only trained weigths.

But i have a question, do you only train one program each day?
Ex. today do you just train Sucker For Sweat Workout?

Hi Zuzi,another wonderfull workout!!!Thanks for that!I hope you’ll feel better soon and your wisdom tooth will be not bothering you anymore!
I just came back from my vacation(also spend few days in Prague;-))and have to say I did your workouts but I completly let go my diet for whole three weeks…so today I joyned your 30 day challenge;-))I’m so happy you are doing it because that is what I really need right now and with your psychical support will be lot easier;-))
Hope you’ll also have some fun in Prague;-)) not just dentist;-(

Hi,
So far so good!!! I’ve been a good girl and haven’t touched any chocolate, sugar, or junk food!!! As a matter of fact, you mentioned strawberries as a fruit that helps when you crave sugar, so I’m on my way to the store to buy me some strawberries and other fruits. I’ve been eating oranges and they’ve been helping me!

I’ve been keeping up with your daily workouts and I’m a day behind so I’ll do this Sucker for Sweat Workout when I return!! Yay…I’m feeling so good!!

Thanks!

Hi guys!

So I really liked this one, not too difficult but got my heart rate up… I rate it a 3.5. The Push Ups were the hardest for me (those I’d rate a 5) with the Side Plank Lifts a close second :)

I hope your tooth feels better soon, Z. Mouth pain sucks.

Here’s my numbers:

Snowboarder: 16,17,16,16,16,17
Hanging Knee Raises: 8-8-8-8-8-8
One Leg Elevated Lunges:14-14-14-14-14-15
Skipping:50,41,50,49,46,50
Elevated Push Ups:15,15,13,10,11,11
Side Plank Lift:10-10-12-10-11-10

Hi Zuzana – first I’d just like to tell you how inspiring your workouts have been for me. I used to work out hard 5-7 times a week but i developed a problem with my foot and have had to take a break. I fell into a pattern of laziness and overeating over the past 2 months and now i’ve gained 10 pounds :(
I am almost fully recovered now and have just started today to get back into working out. I’m certainly nowhere near the fitness level you are at, but i am 100% motivated to get back into my best shape yet. I’d just like to thank you for doing what you do and sharing your workout and fitness tips – THANK YOU!!!!!

Dave

I am sooooo jealous. I haven’t been able to workout since last week Friday. Got a sore throat and my body aches like crazy:( sigh. So the plan is to get better and then jump on the bandwagon.

Hi Zuzy!!!… I have a questionfor you, I want to get a breat surgery, and I’m still cheking what size I want to get, and I like your size because is not huge but is not small. What size of bra are you???

Zuzana,

You did awesome to have such low energy. Your good at hiding. I was low on energy myself today because I’m 5weeks pregnant. I didn’t set my timer but I didn’t rest alot either so who knows what time I finished. Lol. I had all 4 of my wisdom taken out at one time when I was 18. I’m now 30 and must say I’m so glad I did. Good luck with everything!=)

Hi Zuzana-
Take care of that tooth as soon as possible. Be careful of infection…it is something that can really sneak up on you. I had my tooth pulled out last month and had a bad infection that I didn’t realize in my jaw.
Anyways, you continue to inspire, take care of yourself.
Steve

Hi Zuzana,

First of all you have an amazing body and I think all your workouts are fantastic,I have been following these workouts for about a month now which brings me to my question the workouts that you put on the website is that all you do, one of these workouts a day, and am I correct in saying you have one day off a week?
Also last question do you take any supplements or vitimains?

It would be great to get your answers to these questions.

Krystal

Hi zuzana, I have a question for you

Is your website designed to randomly pick workouts at my own will or to follow your daily structure. I ask this because this far I randomly pick workouts 3 times a week but haven’t seen much results :(. Not that I am fat, I never was, but I am not much different lol! Should I just follow your daily routines?

Thanks…

hi , suggest your viewers look at portable pullup bar by 1gsystems or torqueathletic pullup bars, both well made, no endorsement here. Both are portable, great for outdoor workouts!. Thanks for your great workouts!

Hello Mrs Workout,

I am amazed by your power and beauty. I just looked through your page, and I like your workouts. But where do you start when you are a beginner??

Thanks

since I can’t say no to sweets, it’s just too hard for me, I made my challange that I’m gonna work out every single day for 30 days, no missing. It’s 5th day asince I’ve not missed a workout, before I would work out 3-4 days a week. If I’ll succeed then I’m gonna buy something for myself too. thanks for an idea, and love all of your workouts.

I have another idea for the Hanging Knee Raises.

While I was writing down this workout, I tried to think of something else to do instead of the hanging knee raises until I got the idea that you could do them on your Closet hanger bar. I tried mine and it could hold me. It’s sturdy.

Maybe this will help someone else out there!
Thank you Zuzana and Frederick.

Love the workouts, way better than what I get when I go to a trainer here!! I see results using your workouts! Really want to say thanks so much. oasn I did try to email a while back I’m wondering if you can give a link for the adidas brand gloves you sometimes wear I can’t find them here. Thanks.

Great workout. Definitely felt the burn today and those snowboarders are a killer on the legs!! Thanks again for another great day!! Doing good w/o sugar too by the way:)

Hi Zuzana and team!

Found your site at the beginning of 2010 and every day after work I can’t wait to do one of your workouts. It’s really great, not always the same boring training routines I did before but always new and challenging workouts. Thank you so much for your daily engagement and power.

Got a question as well: I noticed, that my breathing is differnt to yours. I’m breathing out, when I’m having my physical strain. You are breathing out after your physical strain. Does that make any difference to your workouts or is it just by habit and it doesn’t matter.

Greetings from austria.

Hi Zuzanna,

I love your site, you seem like a beautiful and empowering women on the inside and out. You are very inspiring, thank you. I have a upper body that is tiny, and a lower body that unfortunatnly stores fat and looks flabby. After reading over your site, I see weight lifting is the way to go, but how much cardio do you reccommend for someone wanting to build muscle and burn fat?

Here are my reps for this one!

Snowboarder
15-15-13-13-13-14
Hanging Knee Raises
8-8-9-9-8-9
One Leg Elevated Lunges
9-10-10-9-10-9
Skipping (I kept getting tangled up so my numbers are LOW!)
23-23-29-22-29-30
Elevated Pushups
9-5-6-6-5-6
Side Plank Lifts
7-8-7-9-8-8

Thanks for another great workout!

~Sarah

Hey Zuzana,

Great workout! I really like the way you incorporate interval training into your routines with the timer, definitely cutting edge:) You know, I’m thinking of becoming a certified ISSA trainer–the program looks fantastic! You enjoyed it, right?

I’m joining you on that 30-day challenge; in fact, I even quit coffee (already 2 weeks) and I’m going with tea and honey in the morning. I can’t tell you how much better I feel without the coffee and sugar. My stomach, heart and nerves are thanking me;)

Thanks for sharing this tip. My closet hanger bar wouldn’t hold me, but I have heavy doors at home and that would work for the hanging knee raises and pull ups as well.

If you want to see results, then working out 3 times a week is not going to really help you. You have to workout more often – at least 5 times a week. Pick any of my daily workout routines and do each day something different. You know that you have to pay attention to what do you eat right? Eating habits and quality of the food that you eat is just as important as workouts.

Wow guys,

Another great workout! My stats are not nearly as good as yours Zuzana, but I’m reasonably happy. Even with a dodgy wrist, I struggled with the push ups and I am usually quite strong in that department, but my dodgy wrist was really giving me some agro today :( I also couldn’t do any Hanging Knee Raises as I have no Gymnastic Rings or a suitable wall or door so did Laying Leg Lifts instead.

Snowboarders: 14, 16, 15, 15, 15, 15
Laying Leg Lifts: 7, 8, 8, 8, 8, 7
Elevated Lunges: 13, 13, 12, 13, 12, 10
Skips: 44, 35, 32, 43, 44, 46
Pushups: 12, 9, 4, 7, 6, 4 (Dodgy wrist held me back)
Side Plank Raises: 9, 9, 6, 9, 9, 9

I’ve got a big hike ahead of me tomorrow morning. I hope I can still walk :)

Thanks for another great workout!

Dee

Aussie Aussie Aussie, Oy Oy Oy!!

:D

man..this workout looks good..but i cant do it..i dont have the pull up things

Hi Pieta,

Great to see another Aussie here. I’m also from Melbourne! I saw your comment about age holding people back. I think it’s great that you’re having a go and I don’t think age should be an issue. (I certainly don’t considered 50 as old) My mum is in her 70′s and she is an avid horse rider. Her horse is massive and she needs a step ladder to mount him (she’s got dodgy knees) and she has had many falls from him but still gets out there every day.

I aspire to be as active as her when I get to that age! She was very much into sports when she was younger. Soon after having me she was in contention for the Australian Field Hockey Team for the Commonwealth Games. I just wish I had been as successful as her sports wise :(

Just have a go is what I always say. You could never fail by just having a go!

Dee

Aussie Aussie Aussie, Oy Oy Oy!!

No way :)

I can’t give you any advice if you have injury. The only one who can help you is your doctor. I can just advice you to avoid any exercise that is causing you pain.

Hi Krystal – These are the only workouts that we do – 1 a day and 5-6x a week on average. We don’t take any fitness supplements but occasionally we take a multi-vitamin.

I got them on Ebay.

yes, lets get it out, ugly tooth :)

Hi Connie – yes we just do the one workout :)

Hi Dee,

Great to hear from another Melbournian. My Mum started riding when Dad retired 25 years ago. Rode up to her late 70′s. She is now 82 and still exercising every day. I too am aspiring to be that active as her age. I hit 50 and just thought WOW!!!! How much longer do I have??

Thanks to Zuzana I am even more inspired and determined to have a go. Keep up with me.

Piet

Hi, I have only 2 days I started gymnastics, but I feel that it is better for morale, and also a little easier to move around. 97 kg of my weight, but I am 172 cm tall. My goal is 82 kg. I hope you succeed and persevere to the end. In a lot of help shown in practice. Oh, and I almost forgot: I’m a man…:P

im confused, isnt that what your place in malta looked like, i thought you moved

Are there gyms in Poland? How much are the memberships? I want to visit and I’m trying to figure out my fitness routine for when I’m there, since it’s cold outside and the house I’ll be staying at is tiny, I am wondering. Let me know if you can, thanks!

Hi Zuzana and Frederick,

I just discovered your site some days ago and did my first workout in a long time today. Very intense, I need to work on my cardio. I just wanted to say thanks for bringing us the no-nonsense future of home fitness. You truly are pioneers. You have gained another follower and supporter.

Snowboarders: 16, 15, 15, 13, 10, 10
Laying Knee Raises: 8, 11, 12, 11, 10, 10
Elevated Lunges: 8, 8, 7, 7, 6, 6
Skips: 42, 42, 42, 40, 42, 40
Elevated Pushups: 9, 7, 5, 5, 4, 3
Side Plank Lift: 5, 5, 3, 5, 5, 3

Hey cool another autumn! Where r you from? I’m from Florida

:0). Love this workout!

haha :) i am showing great results….so they can wonder WTH! all they want..we are bodyrockers! LOL!

I have this at the moment too…I just stop if it hurts and go slowly and smoothly as possible on the arm exercises. Jerking and quick movements can aggravate mine. Plus I think it is possibly a much better workout to really do some verrrry slow arm exercises…it is hard!

I did my hill run first and the snowboarders and one leg lunges just about did me in! I only fumbled the jump rope once–so stoked! Thought this was a great mini workout!

snowb 15 14 14 13 15 15
knee raise 12 11 10 10 11 12
one leg lunge 8 10 10 10 10 10
skip 50 48 40 50 50 50
elev push up 10 10 9 7 7 6
side plank 9 9 9 9 12 12

Hi Zuzana,
I was looking at a couple of your videos and they are extremely awesome. However, I was wondering if by any chance do you train people??? If so, is there a way I can get information regarding: location, rates, times available, etc. I would really appreciate it if you consider my request.

Take care,
Liz

Hi Annabelle

They’ve discontinued this particular top which is a ‘Lift & Separate’ – I’ve been looking for one for ages now. Perhaps if we all email Lululemon and say we want it back they might fetch it out again.

Sorry for the bad news!
Sx

Ahhhh, Zuzana! Every time I do one of your workouts, I experience pain in muscles that I didn’t even know the human body possessed.
Last week, I discovered deeply-hidden muscles between my shoulder blades doing reverse push-ups. This week, I discovered muscles on my hips doing these side-plank things. My Personal Trainer is jealous, as to date, she hasn’t made any of my muscles hurt at all. :D
Thanks so much, and please keep the workouts rolling!

I only workout 3 days a week because the other 2 I have ballet, and it also counts :) But I will try and do more two days even if its just 20 minutes. (I usually do 2 hours of your workouts).
As for the diet, I mean it is not perfect, but also I don’t think it is that bad. My problem is that I eat my company, at the cafetaria, and most of the times their food is really greasy and oily. Oh and I have a sweet tooth for sushi!

Thank you for your advice!!!
Hug

[...] Sucker for Sweat Workout – 6 exercises – 20 seconds high intensity, 10 seconds rest, 3 rounds for each exercise, 18 minutes in total. [...]

Tough workout as usual, thanks! My results:

Snowboarder – 15, 15, 12, 11, 12, 12
Knee Raises (on a mat) – 8, 9, 9, 8, 8, 7
One Leg Elevated Lunges – 11, 10, 9, 10, 10, 11
Skipping (no rope) – 43, 41, 43, 42, 43, 43
Elevated Push Ups – 5, 5, 5, 5, 4, 3
Side Plank Lift – 10, 10, 8, 10, 6, 10

Hi Zuzana,

Here are my results:

1)17-17-17-15-15-13
2)9-9-8-7-7-6
3)15-16-15-17-17-17
4)50-50-49-49-49-47
5)12-10-9-7-6-5
6)8-8-6-9-9-7

It was a punisher!

regarding the outfits Zuzana is wearing. the bra is from Lululemon and it’s called lift and separate.

I asked at a bunch of Lululemon stores and they told me the bra has been discontinued. e-bay might be a good place to find them, or the Lululemon outlet.
That bra looks great on you Zuzana.

snowboarder: 18-15-15-14-13-16
knee raises (i dont have anything i could do them on so i just did reverse crunches with a leg extension): 8-8-8-8-8-9
one leg elevated lunges: 15-13-16-15-14-16
jump rope: 51-51-51-54-56-60
elevated pushups: 12-16-14-9-10-9
side plank lift: 10-11-10-10-11-11

the side plank was killer after just doing those elevated pushups!!

thank you zuzana and fredrick!!!

Amazing workout. About halfway through I realized that it was a *lot* harder than I thought. Here are my numbers:

1. Snowboarder: 20-20-20-18-19-15
2. Hanging Knee Raises: 8-8-8-8-8-8
3. E Lunge: 11-12-11-13-11-11
4. Skip: 45-45-48-40-45-50
5. Elevated Push Up: 18-18-10-7-6-7 (This killed me)
6. Side Plank: 14-14-15-15-17-19

I run a lot, but I found that this was very different. When I finished the last Side Plank, I pretty much collapsed on the floor and laid there for a while. Excellent!

hi my name is eder i have been whashing your videos but is very dificult for mi,I need something more easy becouse i´m fat. Can you help me?

HEY ZUZANA,
I ABSOLUTELY LOVE YOUR WEBSITE! YOU HAVE THE MOST AMAZING ARMS EVER, AND IM JUST CURIOUS IF YOU WORK OUT WITH WEIGHTS AT ALL? OR YOU GET THEM BY DOING THESE WORK OUTS? I WOULD LOVE TO KNOW.
THANKS SO MUCH,
ELIZABETH

Hi autumn,

If you don’t have anything to hang from, you can get a similar experience by lying flat on your back, sticking a 2kg weight (or heavier, depending on how strong you are) between your feet, and then lifting your legs straight up in the air.
WARNING: You may need to hang onto something solid to keep your head and shoulders on the ground. Also, if you start to feel pain in your lower back, you’ve got too much weight between your feet, and it’s time to stop. And whatever else you do, DO NOT drop the weights when your feet are in the air above your face. :s :s :s :s

Z~
I have to say your workouts are awesome! Thanks for kicking my butt almost everyday!

I do have a questions, I would loved to know the brand of sports bra you are using. I personally have a hard time finding one that is cute AND holds the girls down, you know?

Thanks a ton!

Dear Zuzana

I am from Kuwait. My question for M.s Zuzana how you get your 6 ABS?? Do you eat any medical or tablets or fat burning?what is your advise?

That is so cute..”My perfectionist hard working bee”..Aw! That is a fitting discription of Zuzana.

Hi James,

I think if you click on the tab at the top that says WORKOUT ARCHIVES you will see a list. There a several that say abs and they will for sure help you.:)

Regarding the 30 day challenge; I’ve noticed that since I’ve increased my lean protein intake significantly, my cravings for sweets/junk food have tanked. :) All I actually crave now is WATER! Thanks for the videos, love them!

oi ozzie possum – hail from down under!

you mentioned you did laying leg lifts instead of the hanging knee raises…

do you mean lying on your back and lifting straight legs off the floor?

i was going to be a total pain and ask zuzana (but anyone else feel free to jump in here), what other similar exercises could replace the hanging knee raises (like on the mat as mentioned below the photo).

cheers,
tahlee

Woke up early this morning and I did this workout plus a really short warm up and cool down.
My score.
1. 10,12,11,9,9,8
2. 9,7,10,6,9,7
3. 7,4,8.5,7,6,7
4. 62,44,44,50,34,27 don’t think I was counting right. :P
5. 8,9,10,9,7,7
I realized after I took my cool down that I missed one exercise, so I did 20 crunches, next time I will get it right.

It is really hard for me to get motivated in the morning.

I drank a carrot banana juice (I have a juicer which I think is awesome) the juice gave me really good energy to start the work out. I recommend it, better than coffee. then I had my small first meal which was irish oats and honey.

cheers to all and thanks Zuzana for encouraging us to keep going even with busy lives and all.

Ahoj! Nejprve bych chtěla říct že vaše stránky mě velice nadchly. Cvičení mě nikdy takhle nebavilo. Obdivuji vaši kondici. Mám jeden dotaz: Dělám gymnastiku a potřebuji být lehká,hodně lehká. Trenérka nás každý den váží, a každé kilo se trestá. Ale také potřebuji být v dobré kondici. Jaký sport mám zvolit? Protože samozřejmě vím že se svalovinolu budu nabírat na váze. Předem děkuji za odpověď. Eva

just one, hmmm but i somw vidoes zuzana says: this is just my varm up, and then it seems to me that she gonne train som more?

WOW! You inspire! Thanks!
I would like to warn for jumps on concrete and stuff.. It can give you problems with your knees..

Am going to the dentist to have my left ones pulled out next week they a pain, hate when they interrupt my workouts.

Snowboarder: 16-15-20-12-14-14
Hanging Knee Raises:6-9-7-?0-16-15 (modified)
One Leg Elevated Lunges:9-12-11-9-9-6
Skipping:35-37-38-40-38-42
Elevated Push Ups:8-11-8-10-10-6(modified)
Side Plank Lift:9-10-4-9-5-9 (obviously I have a dominant side):)
I had to adjust some of these but but i am improving all of the time. thanks Zusanna and Frederick, I look forward to everything you guys post :):):):)

Hi Zuzana,
I have recently been doing your workouts and have stopped eating all of the junk food that I had bought previously. I have noticed that everything is getting toned, but my abs. I honestly have a larger stomach, and it gets embarassing when I go to the gym or where ever because I have been really working for a six pack!

What workouts would help me burn the fat in the stomach areas so then I can actually show my work paid off?

God bless and thank you :)

Ahoj Zuzko… prosímtě mohla bys mi nějak helpnout s dietou? Studuju střední a jak víš,tak v ČR se na středních tráví většinou dooost času.. takže já mám fakt problém se stravováním :( … vstávám v 5 hodin ráno a vracím se domu okolo 6 :( .. všechny diety co sem tak koukala jsou spíše pro ty lidi, kteří na to mají čas… čas si uvařit teplé zdravé jídlo k obědu…. zacvičit si po ránu.. večer… a já fakt nevím jak na to… děkuju moc předem :)
Týna z ČR

If you don’t have room for your wisdom teeth to grow it will mess up all your other teeth! Get an xray soon!

Also how important is a timer?
I almost bought one today but I was just wondering if I really need it or not.

Here’s how I did:

Snowboarder: 16, 15, 12, 12, 12, 12
Knee Raises (on floor): 7, 8, 7, 6, 7.5, 7
1 Leg Elev. Lunge: 10, 12, 12, 12, 12, 12
Skipping (air-skipped w/ high knees: 55, 55, 54, 50, 47, 53
Elev. Pushup: 7, 5, 3, 4, 3, 4
Side Plank Lift: 12, 10, 7, 12, 10, 7

Whew! I did 45 seconds rest between rounds, but next time I’ll do much less. I obviously need to work on those pushups. The side plank really worked my shoulders. They gave out on my before my obliques. Thanks for another great workout!

I tried this workout and I was only able to do 2 rounds…your insane…but I plan to be insane with you ….I’m giving myself a month to be able to do all 6 or 8 rounds along with you…it’s on!!

I really have to run to maintain my sanity, but my runs were getting SUPER boring, so I decided to do mile repeats and pepper the miles with rounds of your intervals – it was awesome.

It’ll work really well for this one, since there are gymnastic-ring type things at the park a mile from my house! Usually at the end of my runs I feel exhausted – but yesterday I had so much energy at the end of four miles that I made my last mile an agility drill all the way home! SO FUN! I really think that mixing it up between miles helped my speed.

Thanks, Zu and Frederick! You guys make my day!

Hi!
First I’m not so good in english so I’m sorry for that, if do not understand just say it. Second I’m making exercises since I’m 12 and at the last 6 years I’m making body building naturaly withouth every complementary like whey protein.
I saw some of your videos witch are great sorry ,no you are great that you are making all of these workouts. But I’m worried about your elbow joint:). I mean when you are making push- up’s I saw in the videos that you make it all the way more than 180 angle that is what we call shoot out, once I read (and I can state too) that this will kill your elbow joint. And if you do not do all the way the push-up’s just for example at 175 angle it is more effective because in all time when making the push-up’s the charging (or load) will oppress (will remain on) the muscle and not on the joint. (And that not avaliable just to the push-ups but to for example the Bench Press).I hope I wasnt irreverent and you do not misunderstan what I tryed to explain, and I hope I could help your work just a very little.
The bests for You and al of the team. A legjobbakat kívánom Neked és a csapatnak.

Maaaannn.. those abs looks ripped.. I am sooo jealous!

Keep up the good work you guys – I love your workouts!

I had 4 wisdom teeth taken out I know how you felt. I used my chair to do the pull ups it’s pretty much the same thing.

yes you can replace the hanging raises

Hi Zuzana,

I think you and others have mentioned using a door for hanging knee raises before (including myself), but I tried it the other day. The skinny is…I would recommend putting a wedge (or two) under the door so it doesn’t move around while doing them. Pinched fingers really hurt!

Take care,
–Chris

The daily workouts are great for general conditioning and fat loss – just keep going – keep trying to beat your old personal best times / reps – as you get stronger you will get leaner :)

What a great idea. I run as well, I’ll have to try this.

“heels to the heavens” can replace the knee raises, in my opinion – both work out lower abs (lay flat on your back, heels up in the sky and knees straight, lift your butt off the ground pushing your heels UP (to the sky, not towards your head)… but if you have a place to do the knee raises i recommend it – for me, they work out my shoulders/arms as well as my abs because i am holding my weight as well as lifting my legs.

I can tell English isn’t your first language, but goodness, you’re 12? Your English is very good. Great job.

Hello!

Here’s my score:
Snowboarder 17 17 13 13 11 12
Hanging Knee Raise (on floor sorry) 9 8 10 10 10 10
One Leg elev. lunge 10 11 10 10 10 10
Skippinng 39 47 46 46 41 47
Elev. pushups 8 5 5 6 5 3
Side Plank 8 7 6 7 8 7

:D

What kind of sports bra is this? I noticed you wear several of them and I really like them! Can you tell me where to get them please? :)

Thanks,
LD

Hi Tahlee

Yeah, I did them laying down, not sure if they totally isolate the same muscles but I think it’s pretty close! Lay on your back with your legs straight above you, lower your legs (keeping them straight) towards the floor slowly (keeping the small of your back as flat to the floor as possible) and then raise them back to 90 degrees (I think, basically you should start at an “L” shape, my math is really bad) Basically you are doing the same sort of move except you are laying down!

Great to see another Aussie on here! Where are you from? Don’t you just LOVE this site? I’m slightly addicted! Hi Zuzana and Frederick!!

I’m looking at buying the following, Zuzana and Frederick, if you are reading, what do you think?

http://cgi.ebay.com.au/ws/eBayISAPI.dll?ViewItem&item=290396024830&ssPageName=STRK:MEWAX:IT

Cheers

Dee

Aussie Aussie Aussie, SHOW ME THE MUSCLE……….NOW!!!!!

Yeah I’m not the most patient person in the world, but I’m working on it :)

I think Zuzana gets her gear from Lulu Lemon, one of my favourite stores. Hi to a fellow Aussie!

Dee

Aussie Aussie Aussie, Oy Oy Oy (to another Gold Medal)

[...] be able to do a lot more of the workouts, especially some of the more intense timed workouts like this Sucker for Sweat workout where you do as many reps as you can in 20 seconds, rest 1o seconds, then repeat until you’ve [...]

Snowboarder: 16-12-11-12-11-10
Knee Raises: 7-6-5-6-5-6
Elevated Leg Lunges: 7-8-8-8-8-8
Skipping: 39-44-35-53-50-52
Elevated Push Ups: 9-7-5-4-6-5
Side Lifts: 7-7-5-5-5-6 <—I probably should have pushed myself harder, tehe…

Hi Zuzana,

I’ve been following your exercises and I’ll try the 30 days challende on March 1st!! I need to go back in shape, because even thoug I’m skinny (5’6″ and 124 lb.) my belly is king of flabby and my butt is no longer in its place. You are an inspiration but would I ever be able to get my young body back? What set of exercises should I use to start? Do you do only 20 min a day to get your body?????

Too many questions, but I’m new in your blog. Thank you!

Jocy

wow thats some intense workout!

She’s wearing lululemon. All of their clothing is moisture wicking – it’s great for working out in – keeps you feeling really dry even though you’re dripping with sweat! It’s all yoga inspired…but great for everyday workouts. It can be pricy but if you take care of it properly, it lasts a long time and doesn’t lose it’s shape or stretch like lycra does.

i love your site!! thanks a lot for the inspiration!!! what do u eat!?!?

I have a feeling that I won’t be able to walk tomorrow :)
Zuzko, you are my biggest inspiration! Thank you!!!

Hello,
Thanks for your workouts, they have really taken my exercising to a whole new level!
One thing I am worried about though is the length of the workouts. All the recommendations (from the Canadian government at least) for activity/exercise say that a person should get 30-60 minutes of exercise every day but these workouts are on average 15-20 minutes long. So I’m just wondering if they are long enough for heart health? I’ve been following your workouts for 2 months now and feel great so I guess that should be my answer but I still feel a little skeptical that I am doing enough. Maybe I am just a guilt ridden exerciser!
Thanks again for your workouts,
Rachel

he’s not 12
been working out since 12

Keep doing abs, slow and steady, try not to create momentum, and do it at minimum with a day in between.

Hello =D
I’m 14 years old and I have something I’m wondering about..
If I train the same way as you, will it work for me too?
Because I would really like to be as narrow as you :)
Thank you in advance ;)

Hi,
today I did this workout and it is great. I have to admit up till know I was doing a lots of exersices but what you present here is amazing. I can throw all these km I run to bin as they are nothing in comparison to this :). By the way my husband just died doing these exercises :PPP. He trains a lots of upper parts of body but almost ignored the fact that he has leggs.
From the previous workout I managed to do pistol exercise exactly as you presented, only thing I needed was to hold on husband’s finger as I had problem in the beginning with keeping balance. So this was my personal “adjustment”. By the way first day without sweets just passed. I know one day is nothing but for those who know me it is achievement!. Take care!

I had four wisdom teeth pulled out. It wasn’t bad, so don’t worry!

I did this workout.. it was hard for me…
I hate this push ups…5, 7, 6, 5, 6, 3 is that okay?

You are amazing, girl! Congratulations!

[...] which soaked me all the way through and made me feel energized all day. It’s called Sucker for Sweat Workout and for good reason! I had to do 6 rounds of 6 of the following exercises Tabata style, meaning I [...]

Oh man, I am still not fully recovered in seems. or the kettlebell challenge is taking its toll.
Anyway, i did it this morning and my results were as follows:
1 – 16,15,13,16,14,14
2- 10,10,10,10,9,8
3 -10, 10, 9, 8, 10, 10 (did these with my feet hooked in my TRX. OUCH!!)
4- 37, 44, 46, 43, 42, 40
5 -12, 10, 10, 8, 8, 8 (hooked a foot in my TRX and seriously had to work on my balance – am going to feel my butt today).
6 – 14 all the way.

And now off to take a shower and walk the dogs :)

hello,

you can also us a cupboard or a library to do the abs-exercise (where she hangs on the wall). i tried so at home :).

With the new Gymnboss app, I can finally complete the exercise in true intervals:

S-boarders: 14.15.14.13.15.12
H Knee Raises: 12.10.9.10.10.8
Sgl Elevated Lunge: 9.10.11.11.10.11
Skips: 35.32.35.32.35.30
Elevated PU: 8.5.5.5.5.5
Side Plank Lift: 8.6.8.8.7.8

I was looking forward to the Snowboarders again. I can feel all the spots I need help with working. Started elevated push ups at hip height surface but had to come to down to knee height…still couldn’t muster more than 5.

Well wishes to you both.

I got my self this kind of bar a month ago and it’s working ok for me! You must just take a look at your doors if they are hard enough, cause the tension of the bar can mess up your wood (I decided it’s worth it :)) )

Hi there Zuzana and Frederick,

I thought today I would try to beat my personal best on this workout. It’s been a while since I’ve done it! It really is a “Sucker For Sweat” workout! By the time I’d completed the skips I was dripping and then struggled with the pushups!

Snowboarders: 15, 15, 15, 15, 15, 16
Laying Leg Lifts: 7, 8, 7, 7, 7, 7
Elevated Lunges: 13, 12, 12, 11, 12, 11
Skips: 48, 49, 50, 49, 48, 450
Pushups: 12, 8, 3, 5, 4, 3 (Really struggled with the elevated pushups)
Side Plank Raises: 8, 8, 8, 7, 7, 8

The only real improvement I made was with the skips, everything else was about the same as my last attempt at this workout.

Have a great day guys!

Dee
Aussie Aussie Aussie, time for an coffee!

This is my second go at this workout:
18,19,19,16,17,18
10,10,9,10,9,10
13,13,13,12,13,12
46,49,54,54,43,50
10,7,7,7,7,7
8,9,7,8,10,8

This what I got for my second time around on this.

sno 17,17,17,15,16,15
knee 12,9,9,8,8,7
elv l 13,14,13,13,13,13
skip 42,38,42,43,48,42
elv p 16,13,10,10,13(i was interupted),
side 8,10,12,12,12,12

That was my workout for today. Loved it!! This is a brutal one above all if you don`t take any break between each exercise, which I did!
Again the hardest workout for me are the ones in which you do X rounds of the same exercise in a row and move to the next one!
Here is my score: I can`t believe that I was able to beat my previous scores (it was the 6th time I did it)
snowboarder: 22/21/20/19/18/19
hanging knees (dip station): 8/7/8/7/8/8
elevated lunges: 10/10/9/9/9/9
sumo high knees (I did the sumo high knees instead of jump rope to target my obliques, and I find the high knees harder when I don`t do same with jump rope – I guess I lift my legs higher without the rope) – my score is not as good as last time (I did 70 high knees average but I find the sumo high knees to be harder and take more time when done properly): 42/40/36/36/32/34 (wow, my reps were going down!!)
elevated PU: 8/8/8/7/7/7
side plank: 12/12/13/14/14/15 (huge improvement from last time – and same for the snowboarder)

I`ll do the give me a reason tomorrow…. I am dreading this one because of the jump lunges.. The 12 minutes are going to be long, but the feelings afterwards will make me happy for the whole weekend!
Enjoy your weekend!

That was my workout for today. Loved it!! This is a brutal one above all if you don`t take any break between each exercise, which I did!
Again the hardest workout for me are the ones in which you do X rounds of the same exercise in a row and move to the next one!
Here is my score: I can`t believe that I was able to beat my previous scores (it was the 6th time I did it)
snowboarder: 22/21/20/19/18/19
hanging knees (dip station): 8/7/8/7/8/8
elevated lunges: 10/10/9/9/9/9
sumo high knees (I did the sumo high knees instead of jump rope to target my obliques, and I find the high knees harder when I don`t do same with jump rope – I guess I lift my legs higher without the rope) – my score is not as good as last time (I did 70 high knees average but I find the sumo high knees to be harder and take more time when done properly): 42/40/36/36/32/34 (wow, my reps were going down!!)
elevated PU: 8/8/8/7/7/7
side plank: 12/12/13/14/14/15 (huge improvement from last time – and same for the snowboarder)

I`ll do the give me a reason tomorrow…. I am dreading this one because of the jump lunges.. The 12 minutes are going to be long, but the feelings afterwards will make me happy for the whole weekend!
Enjoy your weekend!

ankle still on the mend.. so i didnt jump rope. i just did high knee walking and did man pushups. just not elevated. 
1. snowboarder: 13/13/12/12/11/11
2. hanging knee raise: 7/9/9/9/9/9
3. 1 leg elevated lunges (alt leg each round): 12/12/13/12/12/13
4. high knee marching: didnt count this, just did it. 
5. pushups: 7/8/7/6/7/10
6. side plank lift (alt side each round): 10/11/10/10/9/10

oops i forgot to mention i set it for 36 rounds. so i went in hard!!! yay! :o)

wow elevated pushups on your window sill! that is POWER! good for you!

I did this workout today, changed intervals to 6 rounds of 30/10 except the skipping which i did 6 rounds 20/10 and changed the last two exercises, 

Snowboarder: 26-26-21-19-18-18 
Knee raises (did some airborne kicks aswell on 2 rounds) 15-15-14-11-16-11
One leg elevated lunges: 17-17-16-17-17-18
Skipping 48-47-48-43-48-47
Elevated hip circles (medal of honour abs workout) 15-14-12-11-11-11 arms were dying on these! 
Side plank leg cross over (without going down) 9-8-8-7-8-8

:)

9/20/11
Agh! Once again I regret that I didn’t review the video before working out. 

Snowboader (with a pulse after each jump)
10/11/12/11/12/11 me  6/7/10/9/9/7 john
Hanging Knee Raises on dip station
10/10/10/11/10/9 me 8/15/12/13/10/11 john
1-leg elevated lunges
6*/10*/10/10/10/10 me *=on fit ball  6/11/9/10/9/11 john (he did jump lunges)
1-leg elevated push-ups
6/6 (4k)/8k/7k/6k/5k k=knees me 8/9/8/5/6/5 john, regular, no elevated leg
jump rope – didn’t count
side plank lifts
6/7/7/7/7/6 me 4/5/7/5/7/6 john

I followed with 6 min interval skipping, & 5 ninja jump tuck + push-up
John followed with ~ 10 min interval skipping

Snowboarder – 17, 19, 19, 18, 14, 14
Hanging knee raises – 8, 9, 7, 7, 7, 7
Leg elevated lunges – 10, 10, 10, 9, 10, 10
Skipping – 25, 33, 24, 31, 38, 29
Elevated push ups – 8, 8, 6, 8, 7, 5
Side plank lift – 10, 11, 8, 11, 11, 12