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Skvělý cvičení, už se těším, až ho vyzkouším :)

those wall sits are killers! i don’t know what the weather is like is prague right now but, when i travel i like to go for jogs around the area. it gives me an opportunity to get to know my surroundings, get fresh air and i usually end up spotting local shops and places to eat at. once during a trip to san jose, costa rica i actually found a small park where other people were exercising as well and i even made new friends =)

hope you have a fun and safe trip and good luck with the puppies!

I gotta tell you, Hanging Knee Raises at 6 AM suck. I did your Abs and love handles workout, very exhausting, but in a good way.

i love this work out its so intensive

Zuzana,
I have a suggestion for at least one exercise that doesn’t utilize a lot of space. One of my favorite exercises I’ve gotten from you are the “reptiles”. But here’s a reptile with even a little extra bite! Instead of just pulling the leg along the outside of your body up to the same armpit, use that as the first movement, then extend the leg back out straight (still hovering above the ground), then crunch into your chest (like a plank knee tuck), extend again (still holding the leg off the floor), then crunch the knee in across your body toward the opposite elbow, extend one more time then start it all over! Once you complete your reps on one leg, switch over and do the same on the other side. I love ‘em! Have fun, hope you try it!

Hope you guys enjoy Prague!
~Lauren from NO,LA

I managed to do this workout in 28 minutes and I am soo proud of myself. This is the first workout of yours that I am doing without doing a modification or lessening of the moves. I was dripping with sweat (I am pretty sure I would have been able to squeeze sweat from the shirt, no exaggeration) and can’t see how you manage to complete a workout with a sweaty face (and a nice flush) only.

Hi Zuzana and Frederick.
I think you guys do pretty good with working out in small spaces already.
Im wondering though if your hotel room will be in one of the upstairs floor, then you might not be able to jump around too much since it might make to much noise for the guests on the floor below you.
If the hotel is all single floors then you won’t have this problem of course.

I remember that when I injured my knee, I couldn’t jump or run so the only way I was able to get some sort of cardio in was to do this torso rotation movement.
You stand with your feet wide apart, and bend your knees slightly. With your hands in a fist, bring them up to your chest like as if your going to box someone but make sure you keep them close to your body and your elbows tight to your sides, then you twist just the top part of your body left to right really fast, twisting your torso and keeping your abs tight and knees slightly bent. You do this in between your other workouts for about a minute to get your heart rate up.
I learned this move from another well know trainer named Billy Banks, he has these Boot Camp Workout videos that are really intense.

Hi Zuzana ! nice workout ! all the best !

hi zuzana:
i was wondering if u will be selling dvd’s with your full workouts to follow one on one. I’m not sure if u reply to your posts, but I need to know as i am thinking of buying the p90x workout dvd’s I just recently saw on t.v But I would much rather work out with you. Please let me know before I buy them.

it´s great, liked this exercise you step up in the chair! ^^

Zuzana I am so happy that you will try to give us ideas for working out in small spaces. I am a flight attendant; I carry bands and a jumprope with me but sometimes there isn’t even room enough to jump rope. I have used the bed for core work because I have to fight to stabilize my abs; even doing pushups on the bed sans shoes, of course. I have forwarded your link to a lot of the other FAs that I work with they all say the same thing it is great to have a work out were you don’t need a lot of equipment, time, or space. It kicks our butts but it is motivational and not the same old elliptical or treadmill. Kudos to you and THANK YOU for all that you and Frederick do!!!!

Hi Zuzana,

Im doing your rutines with my ipod cronometer, but its just annoying. Where can i buy than super cool gymboss interval timer? can i order it from internet?

Wow, wish you guys good luck wish your trip.

I was wondering if you could leave a list of the music you listen to while you workout. I would love to know.
Thanks
Age

I did the Rock Hard Abs from 1/26 as my workout today…improved by a minute in only a month: 15:32! This stuff really works. Thank you so much for motivating and instructing and inspiring!!!

I live in a dorm room, so i work with really small spaces all the time. Usually different kinds of jumps, like knee tucks are good to do, or running lunges are good for small spaces. Ab workouts are good for small spaces too since you don’t need a lot of space for them. If I stay in hotels I usually use the dressers or various surfaces to do push up, or tricep dips. You could maybe use the bed to do some exercises, but it would include a lot of balance and creativity. I really like working out in hotel rooms, it really gives you a chance to be creative with things.

I’m interested in purchasing an interval timer, however I’m a bit confused whether to buy the gymboss or a watch with the interval function on it. Would you recommend the gymboss timer over say, the ironman watch? Why?

I really like that you like that genre of music. I really liked that song. What else do you listen too. I’ll test it out tomorrow. I found it under 4shared.com its a great download site. Just an FYI it’s spelled (Timberland,Nelly Furtado & Sunshine-Morning After Dark.mp3.) Timberland, Mrs. thang..LOL

I’m so excited about your trip, because you guys always take us with you
^-^
I’m also glad you feel better now, about the exercise, I really don’t have any ideas, but hopefully you came up with the solutions ^-^
Have a wonderful night and thanks for being such an inspiration!

Hi Zuzana, I just found you on You Tube, you look GREAT and Im going to try the 1 mo. challange *fingers crossed, lips sealed*Ha Ha. You videos are sooo motivating I really enjoy them. Im sorry where did you say number of reps, are located…this will help me. Thank you..Keep up the great work.

Milá Zuzi a Fredericku,
přeju vám pěknou cestu do Prahy, enjoy it! Včera jsem poprvé dělala Squat Down Pistol Up, haha, velmi vtipné málem jsem si překousla jazyk jak jsem se snažila udělat aspoň jeden. Když to děláš na videu, nevypadá to tak těžký :)Přítel měl taky velký problém udělat jeden:) Díky za workouts, cvičím už s tebou přes měsíc! Díky ti za pevnější nohy a krásně rovné bříško. A za zlepšení mojí english.
Best regards from Brno :), Nikol

Why not throw in a couple of shoulder press sets in one of your routines, doing it hand-stading up againgst a wall!?! Doesn’t aquire a lot of space and are really challenging!

Hi Suzanna,
Piece of advice… Take some painkillers as a precausionary measure when you are going to fly. Because during descent, when the pressure in the cabin changes (increase), your toothache might get very painfull. I’ve worked as a cabin attendent for 9 years and have experienced it myself and with several passangers as well. Enjoy your trip and have a nice flight!

So I have been lifting weights for the last year and a half and have finally started moving from skinny fat to having some muscle. I stumbled across your website when I first started lifting and have come back every now and then to see what you two were up to. So I decided to give your workouts a try for the next month instead of lifting and bought myself a gymboss timer so that I could push myself.

With all that said, I feel like something is holding me back. I know I need to clean up my diet a bit. No doubt that the workouts are intense (after doing my first three) but I am having a hard time convincing myself that I will continue to build muscle with the workouts.

With all that said, you two have put together a wonderful, informative, easy to understand website which definitely keeps me motivated to workout.

Enjoy your trip…..safe travels. :)

Hi Zuzana :) Well you never think go to any fitness competition?

Hi Zuzana and Frederick!

I love your workouts by the way! I have been following you guys for the past week and absolutely adore you guys. So glad I found your website. I was wondering, my problem area is my stomach. It seems like no matter how much I work on it, I don’t have abs like yours. What kind of suggestions can you give me. I am 4’11 and am pretty slim but I want killer abs like yours! Your body is amazing! Should I just keep following with your workouts (of course) and do more reps? How long did it take for you to get a stomach like that?

Best,
Sandy

I LOVE YOU SUZANA !!!
You ROCK !!

This workout seemed to be slightly easier than the others from this week which is a good thing because I didn’t have the energy to do much more. My time: 18 minutes 58 seconds.

Hope you enjoy your trip to Prague. I’m heading there in 2 weeks. I haven’t been to Prague since 2000 so am really looking forward to going back. It’s one of my favourite cities in Europe.

well…I think you don’t need so much space. I do all your workouts in a small room. The free space (where i can move) is about 1,3 meters per 2 meters. It’s very, very small. The thing is just tryin’ to fit in it. (for eg. i did this workout yesterday and the only thing i had to care, was just to make short jumps)

Question: what’s the best exercise, or a good one for toning muscle in the inner thigh area?

Have a great day!

Hey Zuzana and Frederick. First I want to say thank you for this wonderful website :). And second… a good excercise your able to do in a small room. You’ll need a wall, which you will leaning on with your back. Then put your legs in a 90-degree angle, like you’re sitting on a chair. Just ‘sit’ there for the next 10-20 min. For some variations you can take your heels or toes from the floor… or try it on one leg.
I don’t know if you know this excercise already, but I just wanted to share it with you guys.

Greetings from the Netherlands :)

Hey there, I’m trying to find where to get more info on your workout…(pictures and descriptions) where do I go to find them?

Thanks

Kim

i just found out about this site about a week ago and i have been doing your excercises everyday since then. i actually feel so much stronger and healthier than i did last week! Thank you for these great workouts. i am gonna go do this new workout now :)

Ahoj Zuzana!

I stumbled upon your website a few weeks ago and have already seen improvements in both my fitness level and body. I’m setting a challenge for myself to do one of your workouts every day of the week from March 1-12th in preparation for a beach holiday in Morocco. I’m excited to see how my body shape and weight will change over those two weeks. Thank you for your inspiration and providing workouts for students on a tight budget!

As far as Prague goes, my brother and I visited the city in December. If you like running, I recommend running toward the castle – there are a few different routes most of which are hills. As for exercises in small spaces, why not try and utilize/incorporate the wall into your exercises?

Best of luck!

~Kali

Hi F&Z!
I have a tiny little question and I would be very happy, if you would find a minute of your time to answer it.
Have you ever had a consultation with a doctor about your diet or did you make these results by yourself?
I´m sorry to ask that, but I am very curious…

Have a nice day!

Jasna

Hey good luck with the move! My living room is very small and I have been able to perform all of your workouts I love that their is little to no equipment. It makes for 0 excuses!! So keep up the good work!

Have Fun in Prague! I think I’ll pass on this workout. At my age no one cares about my butt :-) I’ll make it up by taking Mindy(my dog)for a bike ride tonight. Still working on the sugar problem. I’m not giving up on my evening wine tho. I enjoyed the video. Keep up the hard work and great ideas…

I hope things have gone a bit smoother for you today. At least the dreaded tooth has sorted itself.

I completed this workout this morning in 12:12 (previous was 13:35) it was quick but intense and perfect for me today as I had loads to do. Thank you and have a good trip.

Hey Zuzana,

For a hotel you could try a plyometrics workout. With exercises like mountain climbers, high knees, squat jumps, jumping lunges, and more. I was reading somewhere where they used a deck of cards and turned 3 cards over and the value of the cards added together is how many reps they did for each exercise. Something different?

I hope you have a nice trip and the stress eases up. =)

Shannon

Ok, not super fast, but 18:26:72. And my form was really tidy, so I don’t feel bad. I can feel everything getting a lot stronger. Thanks so much.

First time I did this workout last month I did it in 22m54s… this month I did it in 18m44s……….YEAH ME!!! Thank you, thank you, thank you for the AWESOME workouts… I’ve been following religiously now for some time and I am really noticing a difference!

hi Zuzana sorry about the doggie stress, poor Cali and sorry Frederick.
In terms of working out in a hotel room, when I was away early February I did your workouts in my hotel room and they are perfct for small spaces.

I also live in a tiny apartment and I am able to do most of your exercises in such a confined space.
I never tried push ups in the tub though :) I am really looking forward to the hotel room series.

Zuzanna,
Here in NYC we don’t have much space. Both my husband & I can’t do the workout together for this reason. My husband is an ex US Marine and recommend an exercise called the “Monkey F—ers” (sorry if it offends anyone but that is the name in USMC). With slightly bended knees, hold on to your ankle while squatting down and then up again. You must hold on to your ankle the whole time while doing this exercise. It would be great to incorporate this into an exercise aimed at lower legs for people like me with “Chicken Legs”. I would love to get rid of my chicken legs and see a workout like this. I am new to this website, only been following your exercises for two/three weeks and I am feeling my muscles grow, so I know my fat stores are depleting, thank you Zuzana! It makes me very excited to see my growing accomplishment. Best wishes, rae.

P.S Feet should be together or as close as possible, you can try googling this exercise, maybe you’ll find a demonstration on youtube.

Hi Zuzana,

I tried to submit my comment and it did not work so here goes :(

My new PB best for this workout is 15:51 ;)

So I beat my old time by 4 minutes & 19 seconds!

Can’t wait to see what you’ll come up with in the new space in Prague. I use a small 10x10ft space so I’m sure you’ll be creative with yours.

Have a very safe trip;)

hey guys
the first time i did this workout my time was 19:11 and this time i completed it in 15:32. I pushed so hard today, especially since i couldn’t work out yesterday. It has been snowing for 3 days straight in new york! Weve definately gotten over 3 feet and its still going. I woke up this morning and there was a foot that accumulated on the deck over night. Any way the power was out yesterday afternoon and it was too dark to workout lol we had to eat by candlelight. But anyway, yesterday was my active day of “rest”. I am so sore from all the shoveling lmfao.

Have a nice time in Prague :D

I just completed this in 16:02. Because I’m a guy, I did full burpees, including the pushup. I was able to do this workout in my office, which is not very big. It’s nice to have a workout I can do quickly in my office when there is not time to go to the gym.

I am now on my 7th day of the 30 day challenge. So far, so good. No chocolate, no donuts, no junk food, no sugar. I gave up coffee, too– when I crash from the coffee I normally want sugar, so it made sense to give up both.

When I have needed a workout I could do in a small space, I tried doing 100 full burpees. My best time ever was 14:25, but I have heard of people doing this in a lot less time. You can do burpees in a really small space. And they really work you out.

Thanks for the terrific workouts!

Thank you Zuzana for sharing your experience. It’s the first time that I’m feel really motivated to do workout.
You do a great job!!!!

Hi guys

Packing for travelling is enough stressfull and you have to think of your pets as well…
When exactly are you travelling to Prague?

Have a great time!

Hi Zuzana,

I enjoy your site and you’ve given me more than enough workout ideas, it’s the least I can do to return one.
Being an ex-submarine sailor, I think qualifies me to give you a few tips for exercising in tight spaces…..
I do this following the Tabata protocol of 8 rounds, 20 seconds max effort followed by 10 seconds rest.

1. Forward lunges
2. Standard push-ups
3. Double leg lifts
4. Mountain Climbers
5. Reverse table (similar to Dancing Crab except both feet remain on ground and arm extends back over head)

Total workout time for me is about 25 minutes as I allow myself 1 minute of rest before going to the next exercise.
It’s nice too in that it’s easy enough to vary the routine, for example:

1. 180 degree jumps (jump up and change direction 180 degrees).
2. Dog down push ups
3. Plank
4. Burpees
5. Superman

HI ZUZANA & FREDDY
I WOULD LIKE TO GIVE U CONGRATULATIONS FOR YOURS FANTASTIC WORKOUTS, I COMPAGINE WIHT THE GYM AND I BECAMING STRONGER.
PLEASE COULD I HAVE A WORKOUT FOR THE TOP OF MY SHOULDERS,
THANKS FROM SOUHTSPAIN, CADIZ
REGARDS

hello!
I’m starting to see results, besides the fact my body is changing this workout is one of the first I did and I just couldn’t finish this workout, now after like a month I did it and I finished it, it was really hard but I did it.

thank you
Maria

hey zuzana, it’s always a joy to get to your plag and read what you have to say…hope you have awonderful trip and time there…
for the small spaces i guess exercises like wall-sit and band exercise will be great, they are a killer but it works a lot and the best part is they challenge not only your strength but your stamina as well…so enjoy your time and i wish i’d been of a help…

Does your upcoming trip to Prague mean that we will get some sightseeing through your video’s? That would be great – I have been to Prague once before and would like to see more! Have a nice trip!

I wanted to share my story with you, just to introduce myself to you guys. I live smack dab in the middle of the US, in a town where adorable little cafe’s with a view don’t exsist, there are no fancy shops to get cute and sexy clothes, and there are no magnificent views from anywhere. So I am enthusiastic to see where your video’s will be shot at next. When I work out with you, I TRY to look beyond you to see what the views are. Besides all of that I wanted to ask for advice from you as well about my work out and meal plan. In short detail, I am eating all organic and three small meals a day (mostly greens and protein). Plus I have three workout routines that I do a day. I do 9 strength training exercises in the morning, mostly arm and abs exercises in the afternoon, then buns and thighs in the evening. I have been at it for almost 2 months now and I have only seen minimal results, and I am worrying that I may be inpatient or if I am hurting my efforts. P.S. I had never worked out before!

Hi! Zusana and team!

I’m your fan, since 1 year a go;
I’m a mother of 3 children twins boy’s 7 yrs.
and 15 yrs. Girl
I was working with your programas of exercises, But
lately we have very hard time for a while, my daughter
she was sufering from trauma, in I know the you are very
sensitive, about family, and zusana I stop exercise
I’m not feel energy, I feel sad, I seen a counselor, for
be strong for my daugther, but I will like to askyou from
the my Heart , can you guide me to go back in track with
my exercise routine, I just turn 34, a few days a go,
I’m not eating good, my daughter she just said to me Mom, I’m feel bad , I don’t want you to worry about me , you go back in exercise you love to exercise, i will feel happy for you;
Please Zusana Help me!!
God Blees You and Your Husband : )

Please Zusana help me !
tank’s to You and Your work team !
: )

I was just curious about something… I think your great and I do your workouts everyday but I was just curious what your credentials were. Since you design workouts, and give fitness and nutrition tips I was just wondering what your background and education was. Thanks for all the great workouts!!

Push ups in the bathtub.. that’s an interesting idea. Something I like to do for my legs is bodyweight squats. Sounds easy and simple huh? Go down as far as you can and back up until the legs are almost locked, don’t let your feet leave the ground, and do them as fast as possible, with as many reps as you can do. It builds good explosive strength in your legs, and if you do them till you don’t think you can do another, you should feel pretty good the next day.

I also like dips for the triceps. I just started doing these, so I keep my feet on the floor, and go down till my butt touches the floor, then push myself back up till my arms are straight… at the top of the movement, really squeeze your triceps. If it is too easy with your feet on the floor, put them on a chair with a backpack full of books or something on your lap. Always a way to add resistance.

Zuzanna,
I do all your workouts and love them but my problem is that I don’t sweat. I’ll do your cardios and work really hard but at the end of the workouts, I barely sweat. At the end, my heart is racing, I am breathing hard, just like how everyone gets after working out but why do I not sweat? Is there anything I might be doing wrong?

Sport in small spaces? Hmm…i think you can do sport in every room, no matter if its small or big. You got a Wall, a Bed – thats enought!
In Prague you can go Shopping till you beat your own personal beast! Really!!! ;-) I love to go shopping in prague.
I hope this year i will travel there, too!
There re so many got restaurants, so lovly people. I love Prague!!!
I wish you some wunderful days there. Please make some photos…i want to see some photos..or a video…PLEASE!!!

Dear Zuzana,

I wanted to let you know how grateful I am for you and all of your videos!! Your website has really changed my life. I started to really get my diet on track and I became serious with following your workouts since January, and I am happy to say that I have lost 16 pounds so far! And I owe it all to you guys. You have shown us that you do not need a gym membership to get the body you want. You just need yourself and a little bit of room to do your exercises!

I have one question, though. I am aware that these workouts you post are the only exercise you do in one day, however I was wondering what the rest of your day is like in terms of activity? Are you sitting in a chair for most of the day or are you up and about walking around a lot? I’m a student so I spend a lot of my days just sitting in a lecture hall for many hours. Is there anything you can recommend for me and others to do throughout the day, especially those who have desk jobs?

I have a exercise that you can use in a small space it is called lunge tap. you step back in a backward lunge with your left leg. As you come up keep your right leg stay bend at the knee ( not straight), your left leg come up beside your right leg with a tap of your toe then back into backward lunge.you feel that muscle right under your butt. It did burn as hell. You can add to your workout. I hope you can use this exercise with the small space. Let me know if it work. Keep up the great work.

Hi Roci,

I don’t know how to convince you to workout. You know that exercise is good for you and you said that you want to start, so you just need to push yourself. Think about the reasons that motivates you the most to workout and get excited again about daily training. Good luck and stay strong.

Of course, we will take you around :)

I struggle with the space restriction as well. I have very limited room but believe me you will find a way. :)

Also wanted to ask if anyone had suggestions on different variations of the jumps/squats exercises (anything involving bending the knee) I may have done too much too soon but now my knees hurt and I find it difficult to continue the workouts. :( I’m a healthy 29 year old w/no previous injuries or health problems so this is really discouraging. I feel like all my efforts are about to go down the drain cause I can’t do any of the cardio.

Visit my Blog or Cali will go berserk and pee on you!!!!

just do it.
like right now you are probably reading message well get up and just jump for the heck and then keep going and forget about everything and see how jumping makes you feel alive.
just do it right now start!

Zuzana and Fredrick

Hope you guy’s have an awesome and safe trip to Prague. I always love seeing the picture’s that are taken.They are very beautiful.
:-)

Dear Roci,

Giving yourself the time to workout is a matter of believing you are worthy. Most mom’s think they need to suffer WITH their children in order to support them. That is not true. You deserve 30 minutes a day to take care of yourself. If you don’t – no one will. And if you do – you’ll be much better equipped to take care of her. So, I say this lovingly: get up and start moving – she will respect you more if you do :) Peace and well-wishes, Melissa

Hey Everyone! =D

Today I felt like doing the 550 Rep Muscle Murder workout with my own little twists :P

Here is what I did, maybe someone would like to try?

1. Backward Lunge with kick-ups – 25 reps per leg
2. One legged push-ups – 25 reps per leg
3. Mountain Climber – 50 reps
4. Sumo Squat Knee-ups – 50 reps
5. One Leg Bridge – 25 reps per leg
6. Snowboarder – 50 reps
7. Side Plank Lift – 25 reps per side
8. Booty Lifts (Lay down, put your legs up like doing a toe touch, but just pulse your but up and down) – 50 reps
9. Sumo Pulses (Sumo stance, lowest you can go, pulse slightly up and down) – 50 reps
10. One Legged Wall sit – 25 pulses per leg
11. Explosive Lunges – 50 reps
12. Step ups – 50 reps

I completed this workout in 22 minutes and 34 seconds. 21 seconds faster than my last 550 Muscle Murder workout (but this one was HARDER). I’m going to keep on pushing baby. I feel like an Olympian! hahaha

The next two days are my “active rest days”. Tomorrow I’m going downhill skiing. Wooot

Keep STRONG everyone!

Last weekend stayed in a hotel room in Toronto with one of our german shepherds and my son, for a hockey tournament. Although I went running in the mornings with the dog, I still wanted to do some body weight stuff in the room. So I did a Tabata style workout, very simple…it was 8 rounds of Burpees, 8 rounds of step ups ( I used the small hotel fridge, like a bar fridge (sorry Holiday Inn!), then 8 rounds of push ups, then 8 rounds of combo crunches and finished with 8 rounds of dips (hands on bar fridge and feet on a a cooler which I had brought with our healthy snacks!) Good luck with your tooth, & have a great trip!

hiii,I did it in exactly 16 minutes, but I couldn’t hold the last one for 30 seconds so I did 15 seconds for 2 minutes, but I didn’t take any brakes.
I really liked this one, it was so much fun and I felt great after sweating a lot

Hey Zuzana, just wanted to say that seeing you with your gymboss timer has inspired me to order one of my own. Oh and I listed you as a reference on my order. Love the videos, keep up the great work!

Hey Guys!

This was the second BodyRock workout I ever did. That was exactly 20 days ago – 19:35. After doing the daily workouts 5-6 times a week, I did it again tonight and I dropped to 18:00! I feel so much stronger and look much leaner! I am addicted! Thank you!

Have a great trip and enjoy some Prague beer for us. I hear it’s awesome :-)

Hi Mary,

thank you for being so kind. I´m from the Czech:o))

Take care. Jana

Not Zuzana here but she advocates eating 5-6 small meals a day that include some carbs (fruit, whole grains and/or complex carbs) and protein. It seems like you are eating too little and working out too much. If you eat properly and workout 5-6 days a week doing Zuzana’s workout that is plenty. Your body needs rest as well to recover, function properly. burn fat and build muscle.

I have been following her routines and eating habits (although not as clean as her). I have been getting fitter (endurance wise and strength wise)

Hi Zuzana,
I noticed that in many of your videos (before and after workouts) you are drinking a cup of coffee, and I was curious if you know whether drinking coffee daily might have any negative consequences because of the caffeine? I am a university student and I often use coffee to keep me awake when I’m studying… and writing millions of papers.

Cheers,
Charlotte

P.S -Prague sounds exciting! Have fun :)

Hi I was wondering if you could do like a day in life of your diet :) thanks

I workout in a tiny, tiny space…(I have about a 1x3meter free area!!) There are no workouts that you do, that I can’t manage in my tiny spot. Example, for the Santana Zuzana pushups, instead of doing a half spin, i try to do a full one & continue doing the pushups in the same space. Sometimes I have to adjust my position, but they all work. Just a thought for your Prague hotel…

Hi Roci,

You should find motivation to workout from within yourself.

Last month a very close relative of mine die. For a while there I was very unmotivated, but working out actually helped me clarify my relationship to those I’ve lost.

Anyway, I would suggest you listen to the sage advice of your daughter! Exercise because you love to and she wants you to. Try just going for a walk or some of Zuzana’s warm ups to start.

Take care and best wishes,
–Chris

Hi Crystal,

Welcome to the club!

I suggest you read some of the diet section here. You need to eat a balanced diet of fats, proteins, carbohydrates and fiber.

I would also suggest not focusing so much on any body parts yet while working out. Try some of Zuzana’s workouts and you should see some results in weeks as long as you eat that which makes muscles.

Good luck,
–Chris

Genevieve,
How much water are you drinking? Perhaps you’re not hydrating your body enough.

Dear Zuzana and Frederick.

This message i mailed you 8 days ago, but still i havn’t heard anything, so now i put it in here.

I cant thank you guys enough for being a huge inspiration for me, i have done a lot of workout and weight training,
but nothing seems to help for me, even if i try to live healthy and get my 8 hours sleep.

But since i saw your program for the first time, january 27 – 2010, i have done your workout 3 to 4 times a week,
and after i got my gymboss, i do it 1 to 2 times a day, and now something happens, right now i want to gain weight
untill i reach 198 lbs and 8% fat, and since the 27 i gained 5.5 lbs and lost 1.4% fat, thats awesome.

And the 27 i sat a goal to reach in six month, but if i keep growing and loosing fat in that tempo, i can reach it in
middle of april.

So i hope that my message can inspire you as much as you inspire me.

While doing your workout, i try to mix something together my self, so here is one.

9 days ago i made my own 500 reps, i called it “500 quick ass reps”, course it only took me 11 min and 00:50 sec
to complete it with my new gymboss.

1. Mountain climber – 50 reps.
2. Reptile – 50 reps.
3. Plank knee tucks – 50 reps.
4. Reversed plank knee tucks – 50 reps.
5. Crosscrunch – 50 reps.
x 2 times.

So try it Zuzana and Frederick and let me know how it works for you and your time for it to.

Wish you all the best.

Robin.

P.S. Yestoday i did this exersice again, but this time with 1 kg on each leg, so i thought that it would take a little longer to do it, but no i did it in 8 min and 04:79 sec, with my gymboss interwal timer, so try it its awesome.

ahoj,ked cvicis cvicis len toto alebo sa plus este venujes ja neviem zvlast posilovaniu a tak ? myslis ze ak bude zdravo jest cvicit ja viem ze to je na cely zivot..tak mam sancu ze budem mat postavu ako ty?
myslim vysportovanu a pevnu..

Hi,

I have an update on my one month challenge:

Been to the work party, the food wasnt as good as usual, it was in a club that had it’s own catering and it sucked. No salads, no fish, nothing I like. So that made me feel I have to compensate myself with dessert.
I made a deal with myself before I got there to have 1 beer and a bite of each dessert…

I had:

1 beer
1 1/2 vegetarian wrap
A couple of olives with the beer
Almost a whole Campari-grapefruit sherbet (It was small)
Half a chocolatechip cookie (don’t ask me why they were there but they were good)
1 chocolate truffle

So at least the desserts did not fail me.

Then I was in a sugar high until 3 in the morning :)

And I did the sexy monkey workout in 25 minutes. Which is sad. I suck at rope jumping.

Have a safe trip to beautiful Prague

her work outs are very intense. i have been looking for something like this for a very long time. i gained stress weight 4 months after i had my 5 kid. i was a size 8 and would like to be that again. i feel with the help of her workouts i can get there again. maybe a smaller size. i would love to loose all of my weight and be the size i once was. now, i am optimistic with the help of this site. im not obese mind you. but i feel i could be in way better shape. and cant wait. thank you very much.

Great workout! Hope you guys have a nice time in Prague! It’s lovely!

Hi! :)

I just discovered BodyRock.TV a few days ago and I love it. I think its really great. I just wish I had known about it sooner but being late is better than never.

I have a quick question about exercise and sleep.

Sometimes I only have a chance to workout at night but then I can’t fall asleep when I go to bed.

So, what’s the latest time to exercise?

Let me know when you get a chance and thank you!

Cool workout. I’ve managed to do it in 16:01 minutes but I wasnt really concious about achieving a good time, instead focusing on (as one of your watcher’s pointed out) having flawless form, and not taking breaks during excericises.

Its amazing how much sweat is contained in a man.;-) Anyway, this time I’m pleased to say that I havent experianced any soreness after finishing the routine. When I started working out exactly like you do a few days ago my muscles were very sore. But after this I actually felt more energetic and rested than before.

Kisses from Poland.

(I seem to have a problem posting comments, I see comments posted after when I post, but rarely see mine show up. I tried to send this before, but don’t see it, so I’m going to try again…)

Zuzana,
I have a suggestion for at least one exercise that doesn’t utilize a lot of space. One of my favorite exercises I’ve gotten from you are the “reptiles”. But here’s a reptile with even a little extra bite! Instead of just pulling the leg along the outside of your body up to the same armpit, use that as the first movement, then extend the leg back out straight (still hovering above the ground), then crunch into your chest (like a plank knee tuck), extend again (still holding the leg off the floor), then crunch the knee in across your body toward the opposite elbow, extend one more time then start it all over! Once you complete your reps on one leg, switch over and do the same on the other side. I love ‘em! Have fun, hope you try it!

Hope you guys enjoy Prague!

Zuzana,
I LOVE your site, I have been coming to it for almost a year now and been doing your workouts. I need some help though, I have a somewhat odd problem lol… Okay so my right butt-cheek is getting bigger than my left! I have been noticing it for a couple months, but didn’t think too much about it, but now it’s really starting to bother me. I decided to drop all single leg exercises on my right side and do more reps on my left side, but instead my left is getting FLATTER and my right is getting even bigger!!! It’s the weirdest thing and it does not make sense at all. How on Earth do I even them out? I really want Jessica Alba’s butt, her’s is so perfect. Please Zuzana, I don’t know why this is happening and it’s really frustrating. After my workouts are over, my left will feel “pumped up” but after a couple minutes it’s goes right back down, but my right stays just as big as ever and it’s so disappointing!! Thanks for your help!!!

ha ha, Zuzanna, think about some of the names of your exercises? Prisoner squats, prisoner get up? Where do you think “body weight” exercising comes from? It’s not a new amazing concept in training! Ask any guy who’s been to jail and they can teach you LOTS of exercises with no weights in confined spaces! They do push ups with feet on the little stool they get in their cell, lots of wall squats, lunges, tricep dips(using the same stool) back extensions, again that stool is useful lol for those too. People may think that all jails have the luxury of weights and a workout yard, most jails don’t, that’s usually in the movies. Love your workouts!

I just finished one of your older workouts the prison cell workout.
That is a great one to perform in a small confined space.
my score was 20:14. I skipped rope (100) for a warm up and also stretched.
I even wore a cool hat like yours. sweaty and good workout.

Hello Zuzanna. I’m a fan of your workouts for 3 months .First i wanna thanks for your exercises that i love to keep move on everyday. 2nd thanks for its free website ^^.

i wonder about sportbra. how should i pick the right one for me then i think u can help me about my wondering.

ps. i always love ur workout keep do it ^^ cheerful

Hi Genevieve,

There are lots of factors at play with your sweating.

What is the temperature of your workout area? What is your body temp before and after workout? what are you wearing? Are you really pushing hard or pausing a lot during the workout?

These are just a few of the many questions that should be asked before wondering what’s “wrong” with you! 8-)

–Chris

That’s a really good exercise and I am jealous now that I didn’t come up with that myself. Hmm.. can I at least pretend that it was my idea? :) Just kidding, thanks a lot. Prague is amazing by the way. We are starting with our workouts tomorrow.

I should get myself arrested too learn some new exercises :)

Thank you for this idea and the inspirational message Robin.

Thanks for the tip and encouragement Erica. I am sure that working out here in Prague won’t be any problem at all.

That’s cool thanks :)

I do sit on my butt for the most part of the day. I am sitting in front of my computer a lot during the day.

No, I am not into this kind of thing. I rather watch other girls and guys competing :)

Hi Zuzanna

I struggle a lot with emotional eating at night. I do well during the day with my 5 or 6 meals but then just binge at night. The thing is, it’s easier for me to stick to a workout plan when I’m eating well because I heard that if you eat too many calories and work out you bulk up. But I can’t expect my eating habits to become perfect overnight…so do I continue exercising even though my eating isn’t perfect or should I improve my eating habit before I start exercising?

Zuzana I don’t think they’ll let Frederick film you in the jail cell working out.
Maybe you can fake it and get one of those orange outfits or the old style ones with the stripes a stool and jail bars, that would be interesting.
You can call the workout the chain gang workout.

another workout name that I thought was cute is the sweat me baby workout.

I didn’t try any other timer and this is currently the only one that I am using right now. If I try another timer, I will share my opinion about it.

Zuzana,
Here is one of my circuit workouts that I do that takes up minimal space. I use the 45 lb. barbell at the gym but I’m sure you could improvise with hand weights or increase the reps.

Dead lifts 4 x 10
Bent over row 4 x 10
Straight leg dead lift 4 x 10
Cleans 4 x 10
Standing shoulder press 4 x 10
Squats 4 x 10
Laying leg lifts 4 x 20
Rest 30 seconds.

I go through all seven exercises without a break then repeat for 4 sets. This routine will definitely get you sweating and it takes me about 20-30 minutes to complete which I am guessing because I have never timed myself.

I do that exercise to but I take it one step further. I call them opposite arm/leg extensions. I am on my hands and knees and extend my right arm out in front of me and my kick my left leg straight out then bend them both under me to touch my knee and elbow…I do a set of 10-15 for each side.

Zuzana can you help me? I am so desperate I am begging you!!!

Melissa.

Great point and totally true.

Hi zuzanna!

I just wanted to tell you that I had found you on youtube and I’m a big fan of your website now. You have been a encouragement to me when I dont feel like working out. And basically procastinate.. Because I have a hard time getting to the gym, but once I’m there I totally get focused. Lol. And kinda becomes a prison for me.. Its good though. So anyway what helps me get to the gym, is a watch a couple of your videos and I’m good to go. Thank you for being commited at what you do. =)
I do have a question to ask you… I noticed that you are very toned and have an athletic figure (you look great by the way), how are you able to have that kind of figure without using weights?? I mean you dont really use weights in your videos (just mostly body weight) when you do your workouts and you are able to gain muscle?? Do you do weight lifting on the side or something? =) I ask this because I’m a skinny woman and I found out that the only way I can gain muscle is to lift weights and of course eating enought protein needed to help muscle repair and growth. And another thing, I’m allergic to dairy and shellfish, so its extra hard for me to gain muscle as well. Hope you can answer these questions for me! Thanks again!
xoxo

I am at a desk in my office some days and I work from home at a desk on some days too… best invention made…the yoga ball. I have one at the office and one at home and I use it as a desk chair :D – it’s great! Try it… I have a lot of fun bouncing and doing mini excersises on it all day and big bonus…since I’ve started sitting on a yoga ball all day I have no more lower back pain YAY!

Dear Zuzana and husband and your team, who makes this
posible for us, Tank you for answer me, God Blee you to all of you!
I’m very happy to see that answer that means a lot to me and my family, you realy care about your Family of Body rock.tv Tank you!!!!!!!!
I star doing 30 min. exercise 3 times/week
I hoping back in track in work a list 30min. /day
Dear Zuzana, please helpme with ideas how i can have a good routine for my meals, for that week , i make food for my 3 kids, but i have a but habit of eating sweet Bread, when i have depression or feal nerves, I still will
exersice and drink my shake , with soy milk , banana, penut butter, flax seed oil, oatmeal, and plenty of water
and my 3 regular meals, and between some fruit, but i have a big necessarily of bread , and then after i will feel bad , Because we have family history of heart problems, I want to be healthy for my childrens In my husband, I weight 132 pound. and I’m 5.6″ tall, but still
I have the big motivetion from all of you and my family
PLEASE: zuzana helpme to star with my first week plan for
my meals , I don’t work , only my husband, I’m house maker
in I’m the want who strech the many for food .
Tank you from My Family & my self;
PLEASE TAKE CARE YOUR SELF’S we need you.
God Bless you!
From my heart.

Hi! Chris L, I’m sorry for your lost
I want to say tank you for taking your time and giving
motivation, that means a lot to me .
God Bless You!

I wish you a happy and healthy Life!

Hi! marissa tank you for you coment
is a motivation, but it sound like my mom when she’s not realy happy, with my reaccions.

Dear: Melissa tank you for your time
I do really tank you, you are so nice , You are right
parents we need some times for ourselves,so we can be
healthy for every day , and for that good moments and hard time in life.
God Bless You.
take care you self!

Sophia, how can I help you?

You are just awesome!
And you keep me so motivated :)
I was wondering though, I tend to build up muscles pretty fast, looking bulky, which I don’t want. You look amazing with those abs, but I would not.
Could you do some tutorials on how to have slender arms and ankles?
That would help me a lot!
Thanks!!

11 days in, 5.5 pounds lost! I cannot believe I haven’t touched sugar, alcohol or any artificial sweetners for this long. Today has been the absolute worst day for cravings but I did a workout booty lift workout in 21 minutes and feel very tired but better. Thank you for providing such an amazing experience!

Hi crystal–you are absolutely working out too much–zuzanna does the one workout that you see posted a day and thats it besides stretching and warm up. THATS IT…

also Frederick and Zuz eat healthy well prepared REAL FOOD. they posted a number of great articles about using the Mediterranean diet, which is healthy fats, veggies, fruits, meats and whole grains…its also about portion sizes…

working out too much stresses your muscles, can set you up for repetitive motion injury and ofcourse, if you dont see the results, you will quit…

With healthy eating and exercise–its not about the QUICK fix–its about living a life that will give you a healthy and fit body for the REST of your life…

as long as bodyrock tv is alive and kickin` my training will never end! best web site ever!! haha …..
Fredrick = best camera man ever!

A BACK workout please-pleas-please!

Iye…Iye…Iye..Great workout!!!

After hearing the description of where you live I would probably have to move to a more inspiring place :) but that’s just works for me.
The workouts you describe may be lacking the cardio/strength intensity that Zuzana provides so well. Just doing exercise reps is not nearly as effective as a full body meltdown where you push the muscles (and heart) to failure point, dramatically speaking. It is the intensity of Zuzana’s workouts that makes them so effective. There are some exercise gurus who drive this point to an extreme with only an hour a week workout of very very slow reps (about ten per exercise) done until the muscles shake and fail, so incredibly high intensity, and they rave about the fitness and strength and cardio results. The common thread is intensity.

I wrote my problem in my comment above ^^ you didn’t read it did you lol…

If you are dedicated to your children and their health and well being the very best gift you can give them is the example of your dedication to the same. So “just do it” for them if not for yourself!

My mother used to complain/boast of the same thing, although she was rather proud of it: 2 hours of lively midday tennis in the tropics and still not sweating. Everyone around her would be standing in puddles but she would be bone dry. But she was in great shape, nontheless. A mystery to me!! I say if you feel ok during and after, go for it!

I discovered this website not too long ago’ but i been watching all your videos without yet have try them…and i think they’re AMAZING but im still scared of trying them without any success…
i need some help losing about 20 pounds now for the summer, i feel really desperate and i just wanted to know if this workouts will make me lose them.. or just make me bigger stronger but still have the same weight.. instead of losing all that weight?

p.s you look great i wish i could look just like you, but im afraid i can’t

Since there were no new workouts posted for today I figured I had run out of excuses to avoid this one. I did it in 13:09 after a 50 minute hill run …and my thighs were on fire. I wished it had’ve been my butt on fire, though :)!
The final hold-the-leg-up pose was brutal!! Finished with a few ab exercises you have inspired.
It helped I hadn’t done much activity for the last two days owing to work and tsunami evacuation.
Good luck with the move to Prague..so glad you are packing us all “in your pocket” so we can enjoy it with you!

I would like to thank you so much Zuzana, i absolutly love youuuuu! I workout like crazy with you and i cant wait to start my exercises every day, thanks to you i fall in love with my body again, lost weight and feel great
I am telling all my friends about you from the first day i started
never stop doing this, we (woman must get in shape, take it as your mission :))))
keep it fit woman!

Lol nvm, I didn’t watch the video before commenting >.<

hi zuzanna

i am curious what are your stats – weight, bodyfat, height?

you have a great shape.

I’d like to know your stats too, especially height.

Hi Sabrina and adelle,

I could suggest looking around the site or even at other comments and questions in the last few workouts…but I will save you the work. ~166 cm and ~54 kg…not that having this is of any particular value. Percentage of Body Fat would be more interesting and Zuzana when asked hasn’t provided that recently.

–Chris

Zuzanna I’m keen on burning more fat and I workout from home. What fat burning workouts and you recommend for belly fat in short time. Thanks

Hey Zuzanna!! I’ve been following your blog and I’ve gotten some great tips! Thanks for all of your effort. I was thinking about doing butt exercises a little more frequently, maybe pick up a dvd or something to maybe prevent some cellulite in the future (I’m in my early early twenties). Is it possible to overwork the butt to the extent where you barely have one? I’ve got quite a normal build, but I wouldn’t start to have a disproportionately small butt ;).
Thanks if you can answer! Best!

[...] I did the Booty Lift Workout , which was super tough. and I completed mine in 26 minutes and 20 [...]

I love your workouts, you’re inspiring.
I am quite thin, I lost alot of weight after and illness and I am looking to gain muscle tone back. While I was doing okay on my own, watching your workouts gives me improved exersises and motivation, plus, seeing you sweat it out is inspring Thanks for making this free.

Zuzana is about 1.66 height and 54 kg weight ;)

Hi Chris,

Those are interesting questions, I never thought about all of that. My body temp seems ok but I workout in my basement and it’s always a bit cold there, I wear whatever Zuzana wears lol and I don’t really pause during workouts, I give it my all. I think it could be because of the temperature in my basement. Thanks

Thanks Janet.

Hi =)
I’ a 19 years-old girl from Italy;
I want to say you thanks for your precious exercises.
kisses darlyng

Carolina.

My sister is the same way. I’m drenched while she remains w/out a drop of sweat. I don’t know why it is just how she is.

Hi Zuzana! you are amazing,i like all your videos ,but i didn’t star practicing yet…I am 15 years old..so it would be really great if you can write me what to do how many times..this video is short so i can’t do all this practices good…and i’d be soo thankful if you can write it..:)
Thanks a lot :*

hey Suzana!
i love your workouts i just discovered your site a few weeks ago and i feel healthier and stronger already :). just one quick question, do i have to do each part of the excercise in order or can i do it randomly?

Hi Zuzanna,

I found your site about a month ago and have since found myself foregoing the gym to do more and more home workouts and now I have finally canceled my membership.

What are a few fabulous pieces of equipment that I can use and get many different workouts? Right now I have a TRX trainer, a 25.6 lb kettle bell thats a bit too heavy for me, and resistance bands ( of which the ball and bands I really don’t know how to use very well). Are there videos containing this equipment? I would like to see your take on it.

My general plan was to jog/swim 6 days a week and HARD weight training with negative training principles about 2 or 3 days a week. Is there anything you can recommend to this plan to encourage better/faster results without over doing it?

Hi Zuzanna,

I found your site about a month ago and have since found myself foregoing the gym to do more and more home workouts and now I have finally canceled my membership.

What are a few fabulous pieces of equipment that I can use and get many different workouts for a reasonable price? Right now I have a TRX trainer, a 25.6 lb kettle bell thats a bit too heavy for me, and resistance bands ( of which the ball and bands I really don’t know how to use very well). Are there videos containing this equipment? I would like to see your take on it.

My general plan was to jog/swim 6 days a week and HARD 20 minute weight training with negative training principles, on the TRX mainly, for about 2 or 3 days a week. Is there anything you can recommend to this plan to encourage better/faster results without over doing it?

Appreciate your thoughts!

Crystal K

You r the bomb.. thanks for motivating me..

My butt is broken!!! I know that was a hard workout and all but I did not expect my legs and glutes to be aching before I go to bed tonight! Killer workout, thanks!!!

hey, i just want to say im so glad i came across your video on youtube, i love your workouts, i check for new ones everyday and i love how sweaty i get and how great i feel after i do one of the workouts. this one is by far my favorite. Please dont ever stop posting these workouts you are my new idol! thanks for being creative. you are really helping me! Love you girl!

[...] To see Zuzana ding the workout, go here [...]

I’m so glad I found this site. All of these workouts are super effective.

And doing this particular has made my ass hurt big time. :-p

I think it’s awesome that I can do all these workouts at home, I really don’t like exercising in public.

Hi Milena,
look at the text underneath the video. At the end of the first paragraph there is a blue reference to the pictures with descriptions of each exercise.

I wanted to thank everyone for their reply’s to my story message. I wanted to add that I do eat some carbs as well, I only wanted to make it known that I am taking the neccesary steps. I have gone organic with all my foods (including cookin oil). I have also cut down to just two workouts a day. You see, I’m trying to lose at some more weight before an event, which is on the 19th of this month. So I am trying harder than normal. I do my reps within 20 minutes and I do the workouts with Zuzana. I do rest and I do have a rest day in between. I have seen results, I lose an inch everyday or every other day. It’s just not coming off as quick as I’d hoped. I appreciate all the support and the responses. Thank you all! With love and Happiness!

Did this workout this morning in 12:3 min :))

oops! 12:36 min not 12:3

Hello Zuzana! Today is March 8th and the first time my husband and I have viewed your website and it is amazing! It may be just what we need to get our act together. I am about to be 25yrs old in April and in decent shape but no where near where i want to be or could be. We’re looking forward to getting some serious progress together! TTFN(Ta-Ta for Now)

Barbara&Ramon

Welcome you guys :)

Is anyone else complaining of problems with your site? I have been trying to access your videos all day with no luck. On cold days like today, I really enjoy your workouts!

Hi Zuzana!
I don’t know what kind of music you like to listen while you’re working out, but today I did my workout listening 2 songs (on repeat!) that I think you’re going to like:

1- Perfect (Exceeder) by Mason Vs. Princess Superstar.
2- Everybody by Rudenko.

You want to check out the videos aswell!!

Hope you like them, they motivate me a lot!!!

Kiss!!!

Debbie L.

The walking lunges with burpees were so brutal!!! I didn’t think I was going to make it but yesterday I did the 550 rep workout and was just shy of your personal best by 12 seconds!! So today I tried so hard to beat your time and pushed through in 12:33!! So happy how far I’ve come, you’re such a great inspiration.

I live in an apartment and I dont have hardly any room, and I cant jump. I have some weights like the kettle thing, but I dont have any where to do pull ups and I cant afford one of those bars you have. Do you think you could come up with a still intense workout that would work for me? Or maybe just some suggestons, anything to help so I can get in shape would be great :)

thanks alot, Nik

wow! I thought this workout would take longer than it did! Even with my ankle on the mend (almost there!) I finished in 13 minutes! still sweaty though!!

Did this one today for the first time and it was 13:42 :) then I added 16 mins of cardio with a jump rope 20sec and 10 rest