BodyRock.TV

totally getting one of those! I’ve been looking for a way to do full body dips at home!!!!!! stooooked – you just made my monday =)

What a great workout..can’t wait to try it today. Love my Gym-Boss:)
Can you tell us where to purchase the new equipment piece for chin-ups and hanging knee raises?
Thank you both for all your hard work:) in helping me to be healthy.
Lotsalove:)

I LOVE YOUR PANTS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! what brand are they?! you always have the cutest work out clothes. i have tried to search google but not found as cute of clothes that you find. what do you search for when you are looking for new clothes?

Wow you actually got one. My Mom won’t let me bring one in the house because she thinks it’ll damage the wall struture. Maybe I can convince her other wise.

I’m inpressed by how strong you are. What an inspiration.
I hope one day I can be strong too.

Hi Zuzana and Fredrick-
I’m a little confused. Are you guys moving to Prague or just visiting?? Is that the new place?? By the way, I got a pull-up bar for Christmas and they are so easy and convenient to use. I love the looks of this workout and can’t wait to try it in the morning:) Take care and as always have fun!!

Hi! I’m 14 and i love work-outs! Thanks so much!! I love them and i try to do them all now! But I was wondering (since i don’t have you equipement here) how can i do the chin-ups???? Please tell me!

Personally, I am not a big fan of all the equipment. I liked the lack of equipment a lot better. I am moving a lot too and so far have had to always leave stuff behind as I always travel with one suitcase. Only my books have to stay put somewhere or have to get donated to a library. So far the only thing that I took along was my gymnastics ball. If we are talking equipment now could you do a video using a gymnastics ball?

Apart from that. Glad you guys had a safe journey!! Have fun in Prague. Been there once – beautiful place.

Nice pants, and apartment AND new equipment!
I am so excited to try out this workout! =)
Thank you!

nice to see everybody arrived safely in prague. wokay.. since i dont have any equipment, i just did the skipping and pushups..tsk..tsk..excuses..excuses..thax for taking me to prague..appreciate the work and effort. you guys are the best..

Hello!
Thank you sooo much for this awesome site!! I rocks my socks! ;)
I have a Q: How do I avoid shin splints when rope skipping? I get severe pain i my lower legs everytime i skip, I have good shoes so it can´t be because of old/bad ones. Please, any tip!?
I LOVE all the workouts and I hope it will help me loose the 15 kg I need to loose.
Thanks again!

Flisan from sweden!

Hi Zuzana,

Thanks to share your equipment tips with us, that’s useful to know where find it.
I discovered your website two weeks ago and I start to make some of your workout and use your diet advises. I’ve the impression I can already see little effect…

Kaly fron France

yae!!!you’ve moved!!you look happy….or is that the look of relief of being on solid ground??…you will notice big changes now in your physique (again) with the new equipment……you’ll hit the muscles from different angles again……i cant wait to see your body change some more…..is it possible for your body to get better???….dont think so!!…..i did one of your older workouts the other day and wow, u look like a different person now….more toned, more muscles, more shape, even your face looks completely different……dont know if you look back at the old workouts all the time but….biiiiiiig difference from last summer till now…..please,guys dont ever stop this site…i’ve turned on some of my clients to you now…….we might be travelling as well and i have to leave them with SOMETHING and i dont recommend any trainers here locally, so……….we all love this site and both of you AND your little monsters…….hope they are ok from the trip…..gonna try this workout now doing pullups from the crooked tree outside the house while the neighbors stare and wonder which mental institute i escaped from!!
xoxo
rose.

ps. frederick……speaking of whoopass…….yaeeeeeeeee canadaaaaaaaaaaaaa!!!!!!!!!!!!!!!!gold medals in hockey~!!!!!!!!!!

This looks great! Love the pants :)

I guess I will stick to my rings for pull ups. Will have to come up with a plan if you start doing things with that dip thingy :-)

Looking forward to the new developments!

Love the Margarita pants, and welcome to your new home!! What size pants did you order?? Would like to order some but won’t be able to fit them before buying.. I am about your size so let me know which one you chose, they are great. Guess i also have to invest in the ultimate bodypress if you think about using it a lot now. Are you sure it fits in every house?? Anyway, hope you will have a good time in Prague.. Is your family living there too??
BR M

This is so spooky – i bought one of these over the weekend in the sale before i checked your website out this morning to see you bought exactly the same thing!
Can’t wait to use it tonight!

Hi Zuzana!
I’ve been using my desks in my living room for the reverse push-ups. It’s the perfect height for keeping my whole body straight and flat as well. The only annoyance was that until I figured out a good way to grip the desk edge, it was a little uncomfortable and gave me a minor blister in the first week. You only have to be careful not to bump your nose on the underside of the desk!

Thank you for inspiration! I watch your videos and try to do exactly the same exercises. However, I can`t do it that fast.
I think you`re doing a great job.

Nice workout, the new equipment looks sweet, especially the chin ups bar.

Cheers guys,

ciao ciao

Where on earth did you get that pull up “slash” push up “slash” reverse pull up THING!!!

I want it NOOOOWWW!

Please provide a link where I can buy…

Thank you.

First, congrats on moving safely to Prague – I know how stressful it is to travel with a dog: my bullmastiff was bred and resided in Spain so it was a long way for him, and EXPENSIVE as you might guess because he and his XXXL crate were MUCH bigger that the two of yours.
Second, thanks for th eequipment tip – I just love it and hope I can find something similar here. BTW, the pull-up bar – I noticed that you simply let it hang from a door frame. Does that mean that you are so tiny that it’s safe for the door frame or is the door frame that strong or assembled and attached to the walls in a different way? I don’t think any of my doors would stand that – it would come off easily, I think.
Best of luck!

Hi
welcome back ! did u plan to visit your parents in Prgaue ? or they live abroad ?

enjoy

Hi Zuzanna

I’ve got that same pull up bar,it really is a great piece of equipment.But I hurt my shoulder recently so I haven’t been able to use it for a while :(

I’m able to do about 15 or so body weight dips and I’m a petite girl(163cm/weigh 53kg).The trick is technique as well as the dip station you’re using.
Just be careful not to injure your shoulder joints with that particular dip station,from the looks of it,it may be too wide for you.

I’ve tried different widths of dip stations and find the narrower grip works the best and is the friendliest on your joints.Obviously the bigger you are the wider your grip can be.The gym I go to I land up using the leg raise machine since there are handles at the ends that are narrow enough for me to use without the chance of getting injured.

The other thing is when doing dips is to keep your glutes and abs tight and lean a bit forward.When I started using this technique it was a lot more comfortable and I was able to do them correctly with good form.

Hi Zuzana:

Unfortunantly, I do not have volume on my computer so I could not hear your comments on your video. Thank you so much for changing my views on the importance of fitness and health. My ultimate goal is to build a body that is strong and has great stanima.Currently I can not do a full pull up, what are your tips on gradually building this skill and becoming a kick ass girl that can do full body pull ups. Thank you for showing girls that you can still be feminine and still kick some serious butt:) You go girl! your awesome.

Hello Zuzana—hey have bought me this pull up bar a few weeks ago and it is so cool!!!I was just smiling when I saw yours-it is exactly the same.
Something….once you had the coffee talk about eating and olive oil and that stuff.I was asking what you think about canola oil.So what do you think?
Wish you both a nice day – today the spring has come to where I live.yippi!!!!

Fun story – if you think that how hard you push yourself physically doesn’t matter to other people – it does. I got an interview at the gym this morning because this person started talking to me (by which they figured out I have an appropriate background) and then said that they see how hard I work and they’d be interested in interviewing me more formally. I think I’m happier where I’m at already, but just take note – people see how hard you can push yourself and see it as a reflection of your work ethic outside the gym as well.

Nice Apartment (from the little I can see)
and hey – you’re wearing Margarita!
my fav :) – well, it’s the best around here.
you know it’s from here (Israel), right? the factory is relatively close to my place.

Zuzana or Frederick,

Where and who did you order your equipment from? Love your new place. -Rebecca, Atl. Ga.

Amazing!

Where did you get those workout pants? I LOVE THEM!

Love the work you guys put into this all the time, really keeping it fresh and always really challending.

Thank you.

Jenn

Hey! I bought that pull up bar too one month ago! It’s a smart equipment. But I haven’t seen the other one before.

I hope you don’t change the workouts to use a lot of equipment. As a working father, I workout in my office, in the apartment basement, and occasionally in a gym. I make my workout work wherever I can. So having equipment is not always an option.

I’ve finished 9 days on the one month challenge! No sugar, no junk food. I feel great!

Thanks for the workouts.

Hi Frederick and Zuzana

Nice workout, thank you! I need to get a pull up bar before I attempt it though. Did they ship to Prague? I couldn’t find anywhere on the site to make an order from the UK. I did find a much cheaper version on ebay though, but not sure about the quality.

Can I also ask about your still camera? I just wondered what you had. I am a bit of an amateur photog, and have a Canon 40D with a 50mm 1.8 and a 17-50mm 2.8. Do you bounce your flash or have a strobe setup? Also, I really like your post processing, really nice smooth effect.

Thanks :)

Great workout. Thanks for posting them. Where did you get those cute workout pant?

Okay Girl, I gotta get one of those chin-up bars. BTW, I failed the one month sugar free. I had to have one of my chocolate HO HO’s with wine :-) I started my aerobics this month to prepare for my upcoming swim meets. Thanks for the inspiration!

Hi Zuzzy, nice new place and hope you guys settle in nicely!
I want to know what brand pull up bar did you purchase and from where? I read a few reviews on pull up bars, and it seems it is hard to find one that doesn’t damage your door frame.

Please reply.
Thx
J9

Wow, your apartment looks so cute! A big difference from the old blue and yellow cutains and sofa ya’ll left behind in Gozo! lol. I love the contemporary look.

It’s funny, I think I’ve started looking forward to your tours and “Life” videos just as much as the workouts! I haven’t had the opportunity to travel much myself, so I feel like I’m getting to explore through you guys. I can’t wait to see some of Prague! By the way, are we going to get to meet any of your family here, Zuzana?

I have one hanging on my kitchen door right now… Love the new place guys.

where have you buyed this equitments you´re using? :-)

The new apartment is Super Cute!! I will do workout during baby’s naptime!! My arms are already sore just looking at it.

Are these pants lululemon? where did u get them? I cannot find them. Im going to have to buy this equipment to keep up with u :(

Hey Zuzana & Freddy,
I was looking forward to this new workout all weekend, glad it is here and I get to order some new equipment! The new apartment looks great, can wait for a tour!

Hi,
so you’re in Prague. OK a I’m gonna take a day off and go to Prague to be crossing streets hoping to meet you and say you HI. Only you, I don’t care about F.
Ne, neboj, nemyslím to tak vazne. tak at se ti libi doma v cechach. Ty a Martina Sablikova, nevim jak to napsat, ale obe jste dokazaly neskutecny veci. Premyslim furt, proc to delas, ale rozhodne to je super.
dík a pozdravuj teda i F., bez nej by to asi taky neslo.

awesome!!!! I ordered my package immediatetly- I didn’t even make it throught your workout video- I CAN”T WAIT!!! I will go to the archive for today until my equipment arrives!!!

I enjoy trying your workouts.. Its nice to have something to switch up on a daily workout..
also, LOVE the yoga pants.. where can I get a pair?

oh, and do your neighbors hate you? or do you live on the ground floor…. :/ sorry, had to ask, I live in a city centre flat with little to no noise proofing!

Just wanna say Have a great time in Prague!

I am assuming that you are renting the apartment. Do you mind to say how much is to rent it?

quick question and I promise to leave you alone!

I was on the website for the body weight equipment and on their Europe site the only available option was the dip bar – how did you get the package?! Or did you just have someone in Canada mail it to you? Lastly, you said the dip stand could fit into luggage – it that really possible, because I could simply wait until I come to the US in the spring and bring it back since it would be less expensive :/ The pull up bar too? Thanks for much!

Great workout as always, and may I just say, those are very vibrant pants.

Hey Zuzana.
First of all, I would just like to say that I love your website. My boyfriend introduced me to it and now I’m the one telling him about things that I discover on it.
Anyway, I just wanted to know what happened to your 1 on 1 with Zuzana idea. Is that still an option? How does it work?
If you are still doing it, I would definitely love to try it out.

LOVE the apartment so far – and LOVE the pants…where do I get them? :o)

Hi Zuzana,

I have the exact same pull up bar and I love it’s convenience!

I was able to keep track of my reps in my head and when the time was up for each round I wrote my numbers down.

Also, I did the hanging knee raises right after the chinups instead so that I wasn’t wasting precious time removing and replacing the bar. My last round I didn’t use the bar so I was able to get 2 extra pushups in.

Here are my numbers:

Chin Ups: 4 (all rounds)
Hang Knee Raises: 6-5-6 for the rest
Reversed Push Ups: 7-7-7-7-8
Push Ups: 5-5-5-5-7

Great upper body workout Z!

LOVE the pants (and the workout!). The new apartment looks beautiful — best of luck in Prague!

Hi Z & F,

Another great workout! I have the exact same pull up bar but for this workout I left it up and just did regular push ups. I know you get a better/harder stretch when you can go down further but the time limit made me just want to do regular ones.

I’ll have to look into that reverse push up bar… I’ve been using a broom precariously placed across my table and couch, lol…

For the skipping I did the variations you mentioned plus the jumping jack kind. I did the workout before I watched your video because the workout was up when I got up so I wanted to try it but didn’t have time to watch the whole video. I also found that the time crunch just didn’t allow for keeping track of the reps except for keeping track of the second interval (the 20 second one). I guess that just makes the most sense. :) I love how this workout just keeps moving and is over before you know it! Your workouts are so much fun! :)

Can’t wait to see your apartment. What kind of work do you guys do that keeps you moving around? Sorry if youve mentioned it before, I haven’t had a chance to watch all your videos so you may have mentioned it already…

Best to you both, I’m looking forward to the next ass kickin’!!!

Ruth ;)

Hi Zuzana. I just got one of those pull up bars and I’ve been using it on my bathroom door. I can’t even do one full pullup but I hope to change that.
This workout looks great, just what I need to get me back in gear.
Your new place looks cool. looking forward to the tour.
Thanks again for your enthusiasm and creative workouts.
Mickela

Hey Zuzana!

you have really restored a spark in training for me, i was at a plateau in the gym so i started bikrams yoga. I love what it’s done for my body however I did miss the gym a bit. Now I’m so excited to do your interval workouts and love the bodyweight training. I try a balance of yoga and your workouts. I’m really glad there are women like you in the world who can inspire me half way around the world in Vancouver, B.C. with not only your perfect bod, but your positive attitude. You are great, I hope you don’t stop doing what your doing for a really long time…..You would me missed!

Hi! Zuzana , hard workout’s
I hope i can do a list half , about what you did
in keep working.

tank you, have a good day!

Hi!
I’m just curious… how come you’re both mooving around so much? Is it because of some job?

Thanks!
//angelina.

Wow! Fantastic stuff! What a pity, I don’t have any such things :(( just a jump rope… Zuzka, where have you bought these cool funny pants? I can’t see any like that (like any you have) in lululemon. Is it from ebay? Why don’t they have new collection, the recent is a little bit boring, you always have great stuff from them!

Where are you moving again? Are you going to stop somewhere once? :)

I am so excited you are using this pull up bar, my husband got it a while ago but I never used it for anything else but pull ups it is great to see that you also use it in other ways, I can’t wait to get home and try out this workout.
Thank you!!!

where did you buy this equipment?

hi guys,
nice place, the parcket look really nice and of course you, zuzana, make the house beautiful!!:-)
that was a reall whoop ass workout. loved it. i have the same chin up bar i got it few weeks to do your workout and its great. where did you buy the other thing for the dips???
good night
tali

Hi Zuzana I just wanted to congratulate with you I love your workouts I would like to know where you buy all your wonderfull fitness dresses, I love them maybe one day you can come to Italy have you ever been in Venice? you’ll like it well have a nice day Silvia

I loved this workout thank you – had to swap chin ups though as we don’t have anywhere to do them here. I’m hoping we’ll be able to buy something similar to your equipment soon as I think it will be a worth while investment – I wrecked the paintwork on one of my chairs using the brush handle.

Thanks for letting us in on your trip, it was really fun to watch and the new apartment looks gorgeous.

Hey Zuzana!
Please help me, because I don’t know what am I doing wrong. Instead loosing, I’m GAINING weigth (scale is showing more kg but in the mirror I see the same fat body – no changes)!!!! :(((
I doing your workouts 4 days/week + 2 day/week I have 1,5 hours of belly dance training. I’m trying eat healthy and small portions. I don’t eat after 6 pm.
I am so sad and desperate right now!
Katarina

Wow! What a great workout. Very intense :) Thanks again for what you are doing. You are a big help to me. Thanks, and keep up the good work! ;D

I found your website and i love it!!!! you really are an inspiration!
Is this the only training you do or do you also strength train on the side???

I have been looking for door gyms but have not been able to find a company that ships to Europe. I went to the website you posted here and it seems only the body press dip bar is available for European customers, so how did you get it shipped to Prague?? I would also appreciate if you told me how much you paid for shipping :-D

Hi Zuzana,

For how long will you be staying in Prague?
We’re going there with friends this Thursday, staying until Friday. If you’re still there then, I’ll keep an eye open for you on streets and in cafes, and will wave to you if I see you :)

Don’t worry, I believe in allowing personal space so you shouldn’t be afraid of stalkers and paparazzi in my person. :P

As for the excercises, thanks for the replacement tips, I use whatever’s available.

Keep posting, this blog never fails to make my afternoon!
Veronika

Hi Zuzana, looks like a cool place! I have a low ceiling where I live and there is still snow outside, so I’m unable to use a skipping rope….Is there any other exercise that I can do, that would be similar to using the skipping rope?

Ahoj
chtěla jsem se zeptat,jestli nemáš nějaký special workout na břišní svaly ..Protože ty máš bříško úplně perfektní ;-) ..já pravidelně cvičím kalanetiku,což nevypadá ale je to pořádná makačka a pomáhá mi zpevňovat všechno,ale jenom to břicho jde strašně pomalu..:-/
Jinak smekám za tu pevnou vůli, i když pravda je ,že neni nic lepšího než sprcha po pořádným workoutu..:)
Mějte se hezky
Kate

:)I try write enghlish…first:Beautiful home :)) — second: really nice door :DD and third(3.) :D great workout…PS:dá SA ZOHNAT TO NA TIE DVERE NA ZARUBNU NORMALNE V OBCHODE S CINKAMI A TAKýMI AKO STROJMI NA CVICENIE ATD ??…

Wow, great exercise, thanks! I just completed it in 24 minutes, but that wasn’t my fault – the cats kept getting in the way when I changed rooms and the broom stick / chair construction was a little, well, rockety… ;-)

For the hanging knee raises and chin ups I used my wall bars (like these http://www.artisport.it/media/images/articoli/ginnastica-panca-esercizi-spalliera-cm-0-8.jpg). Actually, I still don’t manage chin-ups, so I do the reversed movement, starting with my chin over the top bar and going down as slowly as possible (I call them drop downs, dunno why exactly). The door bars you were using look like a great tool to have, I might get some, too.

My reps per round were usually: 2 drop downs, 40 – 120 skips, 3-4 push ups, 8-10 reversed push-ups, 8-10 knee raises.

Have a great time in Prague! The apt. looks nice (can you let me know where it can be booked? My hubby and I have been thinking about a weekend trip to Prague for a while now and might actually do it this summer…).

I have the same pull up bar. I love it! It is great because I can move it back home when im not up at school and you can use it for other reasons as well. Youre new place looks really nice, can’t wait for the tour! How do your dogs like the change? ahaha

Zuzana, I have a question :-)
the dips you are doing with the equipment….is it the same as what we were doing with the two chairs and the broom stick?

I have that exact same pull up bar. I got it right when I started doing your workouts back in September. I really like it a lot too.

Is it possible to know your height and weight? You are gorgeaous, I jsute want to look like you.

[...] this link: Whoop Ass Workout | Fitness Advice, Workout Videos, Health …   Tags: dream, Exercise, feet-together, high-knees, into-the, much-energy, styles, vary-the, [...]

Hi Frederick and Zuzana,

Love your site and all the great info! I have a personal question and I hope I do not offend you. I noticed that you have implants and am curious if they are placed under the muscle and how that affects your chest exercises? Like the pull ups, push ups, etc.

The reason I ask is because I have implants as well and they are placed under the muscle and I worry about doing these types of exercises :(

Thanks in advance.

It’s so great to see you guys in the new apartment, it looks modern and very spacious! Seeing the workouts in a different environment will be fun to watch :) I love the fact that you have the same pull up bar that I recently purchased b/c I’ll be even more excited to complete the workouts, watching you use the same equipment. I really enjoy doing push ups on it, I can complete more than as if I were doing them on the floor(yeah, less challenging but I vary them). Good luck with settling down Zuzana and Frederick! I can’t wait for videos of Prague! I have visited once, when I lived in Poland, and have great, beautiful memories from there :)

I. Love. Your. Pants.

So, I was feeling kind of tired and draggy and I really didn’t feel like doing this workout and I *knew* I’d feel better if I did, so I asked myself what exactly was stopping me and, honestly, it was that I didn’t feel like counting my reps. Which is funny. So that was my deal with myself tonight. I had to work hard but I didn’t have to count. So I think I did pretty well – I’m all hot and sweaty – but I have no results to post. I’m totally happy I did it though.

Thanks again – and all the best settling in to your new place.

x

Try toe taps on a shoe box :)

Great Workout. But I can’t do the skipping in my flat. What other excercise could I do instead?

Nice appartement by the way.

Great Workout and great equipment. But I can’t do the skipping in my flat. What other excercise could I do instead?

Nice appartement by the way.

Hopefully you don’t have neighbours living in an apartment under yours; otherwise they may be able to count the skipping reps for you! ;)

caw zuzi kolko ta stali tie veci a kde si to kupila?

Just pretend you have it. Work with hands and legs the same way. I have 2 low lights, so solving the same problem :-)

I am envious of your new toys! I am still in Cave Woman era with closet poles and chairs and broomsticks, but they work ok. Sometimes it takes me a bit of thinking to figure the puzzle out, but it’s all part of the challenge..have to exercise the brain, too! :)
I did 5 pull ups each time, 10 push ups each time (except for a stellar 11 on the last effort), between 7-9 on the back pull ups and a steady 6 on the knee tucks. Jump ropes were between 35-85 depending on my coordination, but I didn’t try to get too fancy on the footwork.
Love your new home! The wood is such a warm feel from the stone in Malta…but I’ll betcha it’s not so warm outside that door!

Hi! Great new equipment!!!
Do you know body systems? What do you think of those classes?

YAY!! Looking forward to your crativity with the “pull” exercises.

So glad to see you guys made it safe and sound!

Why will you be moving again? Is this place not the one you want to be living in your whole time there? Can’t wait to see more of Prague!

Hi Zuzana
with what could i replace the exercises that you do on this workout with the pull up bar and the researved push ups?

thanks…you guys are super sweet and your dogs are just adorable

Where did you get those pants! They are sooo cute. I want a pair.

Is there any substitute for the chin ups, if I don’t have a door that’s able to support my weight?

I am about the same height and weight as Zuzana (i’m 165cm/52 kg) and I dont look half as good as her :)

Looking like that is not about height and weight, it’s about your natural proportions, percentage of body fat and muscle definition.

Those pants are very cool :)

Hey, really like this workout :D Don’t have a dip station though and was wondering what you would recommend instead?? Thanks xoxo

Where on your blog bodyrock.tv can I find the names and times of the intervals for each workout?

Ahoj Zuzana,

I was reminded of a great ab exercise (a bit advanced though for some poeple) that I used to do, maybe you might like. I use to do this on a bench, but this morn I did it just on a flat floor. It’s hard to describe and I dont know if there is a name so I’ll give it shot:

1) Lie on your back with arms extended for balance.
2) Lift your legs and using your abs thrust your body into a virtical positon so that only your shoulders and arms are touching the floor.
3) Hold it for a bit and then bring your legs back down as slowly as you can (remember good form, legs as extended as possible)
4) Never let your legs touch the ground and repeat until you die…

Hope this makes sense. If you know the name, please tell me.

Thanks,
Scott

This might be a personal question and by no means is this my business but i have to ask, why do you move around so much?! I know i do because of my dad’s job, (which took us from belarus to places like London, Toronto, nova scotia…), but you guys seem to have a crazy life, moving all over the place. do you like it?
Anyway, brutal workout, loved every minute of it :)
thanks,
Sookie

Hi…I just want to tell you that you have beautiful body and I have few questions about your working out and about you, too… I dont know if you have mail or what but i would be thanksful if i can ask you those questions :-) Nikoll

Vítej doma ;) .. Konečně vím odkud jsi.Užij si to

I wish you could feel my emotion as I read your post because, other than my martial arts training, you do exactly the same things I do with the SAME equipment. I bought that dip bar last year and I have the same chin up bar. I’ve been trying to tell people that they don’t need a lot of fancy equipment. Just simple standard equipment, consistency and a good attitude will give you the body you desire. Unfortunately though, I’m too tall to do the hanging leg raises with the chin up bar.

Congrats on the recent move and settling in to what looks like a great place! My first thoughts are that although you are not on a beautiful outdoor terrace, at least you are working out on a wood floor! I know you are much younger than I but that concrete will quickly lead to wear and tear on your body. This floor looks to be much more friendly for your fitness.

I have the pullup/chin/push up bar but I can no longer do pull-ups. I could do a couple before I got hurt and had to lay off fitness for a time. If you cannot do the pull-ups would you say the alternative exercise is to use a chair and make them assisted? Thanks!

I LOVE YOUR KITCHEN

Zuzana! You have an amazing body! I love your outfits. I had a rockin body and let my self go the last 4 years. I have gain 30lbs! My friend just found your website and now I am motivated! We are going to Mexico in 11 weeks! I have to look good! I am now going to start your workouts beginning TONIGHT! No matter what I am going to try to do one workout a day. I hope to start beating my own times.

Thanks for doing this. It shows it is possible to get a great body without leaving the house!

You are my motivation!
Thanks!
Nic

Hey Zuzana,
I was wondering if you have a certain amount of calories a day and keep track of it? i am 5’7 and 53kg i love exercise and especially your workouts and running but i desperatley need/want to gain weight (through muscle) im not a massive eater, i usually do the whole 6-8 small meals a day and eat healthy but i struggle to gain muscle, any suggestions? Should i be having a certain amount of calories per day? But then most days i exercise so will be burning calories?? Please Help.

Hey Guys!!!
Love your new place, and Zuzana I LOVE YOUR PANTS!! What are they??

I just wonder about how many pounds do those two things way? because I travel a lot and I don’t wanna pay extra bucks for the weight, But I really wanna get those, at least the push up bar

Wow, your apartment looks so cute! A big difference from the old blue and yellow cutains and sofa ya’ll left behind in Gozo! lol. I love the contemporary look.

It’s funny, I think I’ve started looking forward to your tours and “Life” videos just as much as the workouts! I haven’t had the opportunity to travel much myself, so I feel like I’m getting to explore through you guys. I can’t wait to see some of Prague! By the way, are we going to get to meet any of your family here, Zuzana?

I got the PX 90 pull up bar, which has a wide arm grip option as well. Just love it, and it holds upto 300lbs so anyone can use it. That being said in older houses like mine it doesn’t fit as many door frames.

Did you know there is now a gymboss app for iphone/itouch? It is great, though not as easy to clip on.

OMG i love this work out they so cool i do them every day n yes it is working in love it,love it ,love it

HEY Z,
so im anxious to try this workout, but with the last routine that involved the reverse push ups on the chairs with the broomstick, it was a bit more challenging than i had hoped, the chairs kept wobbling and i kept thinking i was going to fall back if the chairs tipped over, what would you suggest i could do as an alternative so im still getting the benefits of the exercise?
Thanks!
frankie

Hey, great workout, and I agree with the above comments about your pants. I think all your work out gear is great but this is the first time I thought: OMG, gotta get me some of them!!

Please can you tell us where you got the pants from. Although I doubt I’ll be able to get them in New Zealand

Good luck with the new season of BodyRockTV!

Hi Marissa, Zuzana`s about 166 cms. and 54 kilos. :)

Zuzana,

Thank you for your workouts, I do them every other day and I continually see results! In one of your videos you said that you would post your playlist. Where can I find the playlist?

P.S..very cute dogs by the way

Thank you,
Minka

When my skipping rope disappeared mysteriously, I substituted shadow boxing. Keep bouncing on the balls of your feet and keep up a really fast tempo of punches at an imaginary punching bag/mit (there are all sorts of combinations you can do).

Just remember to keep up the pace, brace the core, and work the movements properly. If you’re making it through a set easily, you’re doing it too slow/not intensely enough.

As an added bonus it works your entire upper body while also providing a fast anaerobic workout.

Hi Z&F

Love your new place and love the new workout. Thank you, but Zuzana, you gotta tell me the brand of those workout pants…..love em hope you just got em too online;) I want one for me….lol

I am in love with your outfit;)

hey zuzanna, great workout! and i bought the pull up bar about a month ago and i love it to. have a good night..

I am kind of new to this site and I must say that I’m very impressed. I’ve been doing some workouts in my college dorm room and I get completely exhausted by the end but they’re don’t take much time so theyre easier to do then spending an hr or two in the gym. I was only wondering if your husband ever does these workouts because he looks like he’s in great shape as well.

i thought your workouts like didnt require a lot of equipment…only like a jump rope..are all your workouts from now on going to be using that?..looks great but dont have the equipment..lol

Congrats on a smooth move to Prague!

I found your videos/site about a month ago (I believe I was searching YouTube for videos showing push-up variations). While I don’t follow your routines per say, I do like to download a few at a time and play them on a loop while I exercise … makes’ it seem like I have a workout buddy! :D

Thanks and Keep up the great work!

I did this workout after getting home from work. Whoop ass is the right name for it. I did horribly with the chin ups, I hope that you guys will incorporate more of those in future workouts.
I was only able to count only some of the reps
jumping rope I averaged around 50ish
pushups started at 8 and declined to about six.
hanging knee tucks maybe 5 each
chin ups only one full one the others 2
reversed push ups maybe 4 each
it was a real energizing workout.

Happy Monday to Frederick, you & the doggiess =D

Good luck on your new apartment. What was the reason you moved from Malta? Guess you missed the old country?

I must comment on your pullup bar, I know the construction of door trim is mostly for decoration, not strength. So be carefull about hanging and removing the chin-up bar so many times, it make weaken the molding. I would rather see you leave the chin-up bar in place, so there is less stress on the wood.

I have been in my place a long time, so I permanently attached a Rock Wall Climbing chin-up “Rack”. It’s screwed into the stud wall 2×4′s so its up there.

Love your workouts so much, keep it going…

Hampton.

Hi Z
wow i always wanted a pull up bar u can put in the door way and now there is such thing. (one u can remove)AWSOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Great work out, also this website has taught me that only doing 20 mins here and there or every day (at a high intensity) can make a HUGE difference.
Thanks for opening up my eyes. ;)

I followw your workout regularly and you are an inspiration. I’m not one to want to workout regulary on my own, so I have to push myself to keep up with it. The workout you do are fun and make working out exicting, not a chore. And I absolutly love your pants in this video! What is the brand?

I wish you good luck in your new place. I went there during summer vacations -when I was a kid- I loved every side of this country me and my family returned there twice… Nice :D

I did this workout yesterday and enjoyed it so much.

I had to take my breathe for few minutes after this workout. There is no time to rest and that’s how I like it. It’s challenging and fine so.
I hope you guys are going to cook up some new 500 Reps workout. I’ve done the previous one and liked it so much I did it several times and improved my time.
You are really right when you say that keeping records is the best way to go on motivated.
The more I follow your ‘advices’ the more it makes me feel alive. And so friends and familly arround me get this feeling too.
You are great people and it is not only because of Bodyrock. From here we can see that you really have great ideas about how to live happilly. And what makes you even better is that you are taking the risk of exhibiting yourself and receiving bad comments (that can hurt sometimes) just for sharing your happiness.

May I ask you How do you deal with these bad people, and where do you find the strengh to keep going when some are willing to take you down…Some usally go with the comfy words: “Just ignore them” but you know that seriously you just can’t ignore them because what they say hurts.
I hope that all our Positive comments helps you Zuzana (and Frederick) to get through it :)

Is pretend-skipping rope (do the same movements as though skipping rope but have no rope in hand) as good as using the real skipping rope ? I also have low ceilings — it is impossible to use real skipping rope ?
Do let me know.
Thanks !

P.S. Nice workout and Nice place !

I absolutely love your pants in this video. Did you happen to get them from lululemon?

Hey guys!!!!

Just found your site on youtube and it is the best thing it could ever happen to me. I want to start to workout again since i had my baby girl 2 year ago. Which workout do you recomend for me to start? I am so ready to start,please help….

God bless!!!!

Can you make one day a week where we can see your entire workout. I am so bored with working out because I don’t have a bit of support and I know I should be less needy but if you wouldn’t mind a couple months just one day a week I could really use the support. I like to go back to some of your older videos because you did more of it then but I really enjoy working out in the current, like we’re in the same room. Please, think on it…. Thanks

I have the same pull-up bar too. I got mine super cheap but brand new in the box at a discount store. I was sad to find out that I have no doors that it fits in in my house. I have found I’ve been able to hook it on the bathroom doorway but it’s held up by tile and every time I workout with it I think I sweat more from my nerves(the tile might break and down i’ll go) than the workout lol.

I love the new apartment, and I hope your getting to use lots of words in your native tounge :D.

I’ve been following your blog and doing the exercises since about December, and I am amazed at how much stronger I’ve already become. Im in college, taking 18 hrs, involved in a lot of things, and most times I don’t have time to leave my room for the gym, so finding these exercises that allow me the option of working out in my room, but also in small spaces is wonderful. Your routines are easy to follow and remember, and a lot of fun. I love how real you are with your audience and how you’ve even opened up your personal lives with us.
thank you both!
-alisha from Tx.

zuzana!
i’ve really been enjoying your workouts. i’m a farmer that needs to keep my body strong in the winter, preferably without expensive gym memberships and fancy equipment. just good ol’ fashion work. please keep the workouts coming, especially with household equipment!
thanks.

Zuzanna,
I enjoyed your first workout in Prague. I certainly liked the visual food displays of Mediterranian syle from your previous place. I hope there will be as much variation in Germany.
Best wishes
Bob

I just want to thank you guys so much for everything you do and the great site you provide for all of us! I visit your site everyday, and whilst I don’t always leave a comment, I really enjoy every post and all the articles you guys put together for us. Thank you so much. :)

Just thought I’d update you on how I’m going on the 30 day challenge … week 1 was a killer and I struggled to resist those sugar cravings, but now in week 2 I’m coping much better. I thought I’d share with you my ‘sweet treat’… cut up some fruit, add a spoonful of greek yoghurt, a drizzle of honey and a sprinkle of cinnamon. It’s awesome! Can recommend strawberries and pear as a great fruit combo! At the end of the 30 days I plan to treat myself with a spa treatment. Mmm, bliss..

Anyway, thanks again for everything you guys do. You guys rock!

x.

hi Zuzana and Frederick.

How is life in Prague? How is family?
How is weather? Cold?

By the way how is challenge goes?

Good luck :))

Best wishes

Hi

Zuzana is 166cm and 54kg…Hope this helps you to look more like her! :)

I donno what was happening to me, I was not exercising everyday those last week, maybe because the weather huge change here in RJ, it was extrememlly hot and now it´s sooo cold, maybe those changes affected me, but after seeing this I get again the wish and energy to exercise, because you just moved to a cold city after being for monthes in Malta, and this workout was really great, loved the pull up bar, but I donno if they send to Brasil…
Really LOVED the workout! trully!!
Congratz to you Zuzana!!

I’m sorry ….. I do not have such equipment .. I can not do pull-ups …. I can only Skipping …..((((((((((((((((((( Is that all ????? ???(((

hi, I love your videos, just wondering what is ur body fat percentage? i am the similar height as you, but nearly 60kg,25% fat. i want to go down to 20%, but my friend told me the girls with lower than 20% body fat will stop having period. not sure about this.xx Jin

166cm 54kg, i want to look like her too!!

BTW, i bought a pink gymboss timer, love it!! thank you for your advice.

Just wanted to let you know that there is a pull up bar, exactly like the one she is using, by “Iron gym” and it costs about 20 dollars. I use it all of the time, and it hasn’t harmed the door frame one bit. Not much for such a useful piece of equipment! Hope that helps!

Hey Guys..Zuzanna u inspire me. Thank you for all the time and energy you and Fredrick put into this website. I was hoping you could answer a question for me. I know you love lululemon and you look amazing in their outfits ..where else do you buy your workout clothes from? The one your wearing in this video is super cute. Any info would be helpful. By the way..lululemon should give you a cut of their sales

I just pretend I have a skipping rope just carry on with the actions, I have seen in the latest Avon catalogue a skipping rope with out the rope and just weights on the handles so it gives the same effect!!!!!!!!!!!

I’m unable to do 1 pull up (it’s the same thing with normal push ups), is there any other exercise that can help me to get strength in my arms?

Hi ZuZanna!!
I am a fan of yours, I love your workouts! I do them at home, and I am proud to say you beat me everytime, but I am getting better :D
anyway, I am in europe too (in switzerland) and I was wondering where you order your fitness material from… it seems very difficult to get things shipped from the USA, in term of price of shipping and taxes when it gets to the country…. I am looking for a “pull-up” equipment like yours, but don’t know where to find it! any good tip or address for me?
thank you for what you guys do! you’re amazing :))))
(and I love your dogs)

YOu can order the pull up bar and dip stand and I think it comes with rings for 120.00 which is worth it because it looks like the dip bar on Amazon was 99.00.

Hi Zuzana
Funky workout clothes wow!
I have a problem and I’m wondering if you can give me some advice.
I’m 25, and have a 4 year old child. I’ve already had quite big breasts before pregnancy, but after my child was born they got huge, I mean really huge. Now they look like a pair of apples in socks, sag like hell.
So summer is coming, and I will have a wonderful body (thanks to your workouts) I’m very proud of myself for working hard and looking sexy but these sad little things on my chest embarrass me. Is there a way to get them back in shape so I can complete the picture? Some chest workout, or something. Do you know any solution?

[...] Whoop Ass Workout Whoop Ass Workout. [...]

Chcela by som sa opýtať,že akým spôsobom sa tu pridávajú nove workouts,pretože niekedy sú nové deň čo deň niekedy každý druhý a inokedy sú to npr. články o jednotlivých témach…moc dlho túto stránku nenavštevujem a neviem si urobit akýsi prehľad :o) tak prepáč za otravovanie…PS:Dobre som pochopila,že každý týžden alebo tak nejako je ACTIVE REST DAY???…ako že vtedy necvičíš??… :)) ďakujem… :)

Hi Zuzana
with what could i replace the exercises that you do on this workout with the pull up bar and the researved push ups?

thanks…you guys are super sweet and your dogs are just adorable

My comment did not post for some reason. so hopefully I won’t have a duplicate later on.
I did this workout last night and it is definitely a whoop in the ass.
I have that same pull up bar, so I was surprised to see it in your workouts.
I think I counted around 50ish of the reps when skipping.
the chin ups, I must say I need some serious practice and I hope you guys incorporate them into your future work outs.
I could barely do 1 full one.
This workout was very energizing, it really lifted my mood even though I wouldn’t consider it easy.

Uz se tesim na videa z Prahy a okoli, jestli budete nejake filmovat. Ja jsem doma nebyla uz 5 let a rada bych se koukla na maticku Prahu pres Vas! Mejte se krasne! :)

Here’s hoping your not on an upper floor doing that skipping (tenants below)…!

why are you guys moving every half a year? and this sugar challenge is killing me!!!! my roomate is always eating the best kind of junk food and i have to resist eating it everyday… ughhh

Great Workout! It would be nice if you posted more background information, in your about section.
Good Luck in your place!

Hi-

I started doing your workouts in January, and I love them. I stepped on the scale last week and was shocked that I gained some weight. I am 5’3 and I went from weighing 116 to 121. I look the same in the mirror, maybe even more muscular. Did this happen to you (gaining some weight) when you became more muscular? What do you weigh currently?

Thanks!
Kim

Glad to see you all made it to Prague. It must be weird for Frederick to not automatically understand the language.

I’d love an overdoor bar, but I don’t think my frames would take it!

I love your workout bottoms! The random daisy makes me giggle.

Charlie,
I don’t always count reps either. I know I’m pushing when I know I’m pushing. Its probably good to record reps once in a while, which I do, so you can track your progress but mostly I see my progress on the scale and in how I look and feel.

HA! I was thinking the same thing…I can never do them in my apartment!

OMG! You are inCREDible girl!!!!! Your physique looks more slammin than ever. What is the removable chinning bar called? And it is a push up bar also?

Glad to see you guys got through the pain in the a$$ travel process with your furbabies (OMG carli was too cute when she saw you at the airport!) and are all set up in a nice clean spacious apt!

Please, please hurry and show around Prague footage!

It doesn’t affect my workouts at all.

Hi Veronika,

We are going to be here for a while. Where will you guys be hanging out in Prague?

I love your pants!! Where did you get them? I already looked on lululemon but didnt see them.

I hope you two have a wonderful time in Malta!

xo Danielle

Kim, You mention weight, but did you measure your body fat? You may have gained muscle during that time, though 5 pounds of muscle in that time frame is tough to put on. Just verify that the weight wasn’t fat. If your body fat went up, I would check the number of calories that you’re eating. Eat the correct number of calories, and eat frequently and in small portions. If you’ve indeed gained that weight in muscle, that’s awesome! You’re reshaping your body. You might readjust your calories so you’re in a small calorie deficit, but keep it up!

OMG!!!! It was intense. I did it in the gym, of course everybody things it something wrong with me – because ten intensity and explosion, no rest – I feel great, and I really enjoy your workout. Thank you for the wonderful gifts that you give us every day with your knowledge on fitness.
I really appreciate your work as a team in making possible for us to improve is physiques every day. Keep up the good work. I love you guys!!!!
Monica

Hi zuzana & fred!! don’t worry I’ve been following your workouts and everything else even though it’s been long since I’ve commented :) woww so exciting to see that you’re in Prague now~I’ve always had an interest in Eastern Europe. Anyway, I came up with a workout today and I thought it was pretty tough!! Just wanted to share it with you if you don’t want to make a new w.o. I’m not sure if it’s because I couldn’t workout yesterday but I was jello-ish at the end. I call it the…”Suck It Up!” workout :))

Set your timer JUST like a regular TABATA interval: 8 rounds, 10sec. rest and 20sec. max work. However, I switched off between 2 exercises back and forth during the 4 minutes of work.

1. Plie squat jumps- 20,17,17,17
2. reverse pushups- 9,8,8,8 (basically I went from Plie, 10sec. rest, then reverse, 10sec. rest, then Plie..etc.)

3. side lunge jumps- 22,24,24,24
4. side plank lift- 11, 11, 11, 11 (same pattern as above)

5. climber’s lunge- 6,7,7,7
6.Hanging knees- 8,6,7,8

7. high knees drop down- 3,3,3,3
8. pistols- 5,5,5,5

9. one leg burpees w/pushup(no jump)- 4,4,4,4
10. dancing crab- 13,14,14,15

the rest times you get is the 10sec. in btwn and after the 4 min. is over. hope it all makes sense and if you want give it a try and let me know how you like it! God bless you

Hey guys. Can I just take a minute and comment about the quality of your website. Frederick, your photo abilities are awesome (obviously it helps to have the perfect subject to photograph). The pics, especially of todays workout, in your new apartment, seriously look like works of art. I dont know if it is your outfit, Zuzana, contrasted with your flawless skin tone and the color of the hardwoods, but it makes the whole scene look awesome. I am hesitant to say this in hopes that you accept that not one of your posts has in any way looked bad. They all look great, but todays really “pops”.
So many times I have commented to others about the simplicity and convenience of your website, but today I really wanted to give you guys a shout on the quality. Well done!!!!
Thanks, and keep up the great work!
Rodney

hi! How long did it take you to achieve such a fine definition?

Research in recent years has shown that the notion that your period will suddenly stop if your fat percentage drops below 20% is not the case. Many athletes with a lower percentage continue to have normal cycles.

More often it is related to nutritional causes. There are a number of publications/articles relating to this, but a set of basic facts can be found at http://findarticles.com/p/articles/mi_m0675/is_6_20/ai_94981928/

Try assisted pull-ups using a chair etc. for support. I think there’s a description of this in one of the other blog posts, but basically you can have one leg on a chair or such-like to give you a little assistance while you develop strength. In fact you’ll see machines in the gym which have a weighted counterbalance to achieve the same thing.

They’re secret agents on the run from assassins, but shhhh, it’s a secret ;-)

Been following for about two weeks now, I was able to do 4/5 circuits of the workout. Using the Gymboss iphone app, the pull-down bar of my BowFlex for the chin-ups, and a 2X4 across the inside of a stepladder for the reverse pushups. Thanks for the motivation, Zuzana and Frederick!
I’m male, age 46, 6’0, 175lbs,
5 5 6 4
14 15 16 12
11 9 9 13
8 8 7 9

your body looks stunning. keep up the good work! and thanks for the tips! i tried this workout and loved it.

ps. where did you get those adorable pants?!

Hi.

You should eat a little more carbs if you run..not so much more protien and try to make your portions a bit bigger..its not what your eating, it just your not eating enough.

improvise..maybe if you get a cheap mine trampoline/rebounder you could jump on that ..It wont move when you jump and it wont caused disturbance.

I’ve done these before (if I’m reading your description correctly). I think we called them candlesticks?

Flisan,
I also get very bad shin splints. It doesn’t seem like you can easily get rid of them forever. However, what does help me is to ALWAYS do toe taps before any kind of workout (include it in your warmup). Just standing tall, tap one toe at a time (like you are waiting impatiently for someone who is running late). Do it slowly, just keeping the heel on the floor and lifting the toes sraight up as far as you can, repeat up and down. I do 50 on each leg before I start. It helps a lot. And of course make sure you stretch you calf muscles after your workouts. Hope this helps you!

You can try the older workouts, Zuzana always post a lot of different bodyweights exercises, and most of the you can do without any equipment!
See here: http://www.bodyrock.tv/category/daily-workouts/
^^
Hope it helps you!!

This is great..one of my favorite things to read in the “comments” is everyone’s unique gym at home!!

I have a sore shoulder at the moment, too. It has been about 3 weeks and it feels 75%. I have done it before, so I try to avoid for painful shoulder stuff. When I saw the width of that dip bar I thought it was too wide too. There is no way my shoulder would accept that angle of movement.

I love your workouts! I feel stronger and leaner each day and it’s only been two months.

I have a small concern though: This is a workout with a lot of equipment. I mean this in the most respectful way, I really hope you guys do not use too much equipment. I’m just worried you might go in a different direction. Other than that keep up the good work!

What is the brand of skipping rope you used in the video that you like so much? Thanks!

I throw a couple of small ropes over a sturdy beam in the living room and put a wooden closet pole through loops on the ends of the ropes. I wouldn’t want to run and jump onto it, but it has worked fine so far for my pull ups and knee lifts. I try to do them without jerking just in case :) For my weight (125lbs) I have not snapped a pole yet…It is all part of the fun to “make do”

sounds brutal! I like the simplicity ;)

you could also try lowering the bar a little

have a couple of friends sit on the chairs to cheer you on

kim, muscle weighs more than fat so if you are toned up and added muscle but lost fat, you could gain some weight. How do your pants etc. fit? I weigh myself occassionally, but i go by my body fat count more than anything else…and how i look in the mirror.

Yeah, me to!! Love the pants, love flowers! Where Zuzi, where???

Thank you so much for adding that link. I’m DEFINITELY buying the pull-up bar. I can’t wait for it to come in!

Muscle weights more than fat so stop weighing yourself on the scale. You should measure body fat it’s more accurate than weight.

Hi suzanna!
Were did you buy those lovley pants ?
Thanks for a great workout as allways !!!
Now i’ve got a gymboss and a pull up bar this is so fun looking forward to the Next workout .
Thanks

Hi Frankie

I had this same problem when I used a broom handle, so I went back to using our kitchen table i.e. so that I pulled myself up using the edge of the table and my head was underneath it. Hope this is helpful (hope it makes sense too – its hard to describe these things sometimes) as I found it to be much better than the broom, give it a go and see what you think.

The same amount of muscle weights about 5 times more than the amount of fat. Take your measurements and calculate your body fat. And the most important is what you see in a mirror :)

Hi there.

I love your workouts. They are so awesome, and total brutal. But i LOVE them:)

just another thing. Where did you buy your pants?? They are so cute:) perhaps a website where I can buy those??

Best wishes from Denmark

I LOOOVE this workout!! It kicks my ass!!! Did it two days in a row trying to improve my numbers of reps!!! MORE workouts like this!!!!
By the way, I’ve been following your workouts for 2 months now (in addition to a major eating adjustment) and I’ve seen such a significant change in my figure!! I look and feel amazing!!
THANK YOU ZUZANA!!! Your are such an inspiration!!

~Mia

hey who is the manufacturer of the dip bar that you have? I’ve been wanting to get one of those!

it seems to me that you were stronger in youre earlier vids,i remember seing you doing like 12 chin up under a stair in a basement with palm facing forward.

I have a challenge for you. Come to the ATL and use me as your work out subject. Get me in shape and put it on your web site. Let me know.

CJ.

i believe its called iron gym. Well at least thats what mine is called =)

i have seen those pants they come in different colors they are a little expensive they were around 90 dollars us.
made by margarita they have alot of good looking workout clothes i buy mine at target by champion reasonably priced hold up well too

yes i pretend to use one at gym as well, i feel in the confined space i might be scaring off fellow muscleteers from using the equipment next to me ;) Although i must look silly. I did have a lady come up to me and ask me if I wanted a skipping rope. LOL Sometimes I do high knees or jumping jacks in place.

I know this question was meant for Zuzana but I’m going to answer it because I’m bored lol and the same thing happen to me. I think it was just water weight or water retention. It goes away and If you made new muscles well I heard that muscle weighs more than fat.

You could always pause the video…plus you need to be more self motivated and self supportive to get what you want. Be a go getter! You can’t rely on people to get things done, only yourself.

lol neighbours are annoying! I skip at night to bug them :P

Thank you so much for all the great workout ideas!!

I play college basketball in Canada and these exercises have really helped me to build explosive muscle; my vertical and quickness have both drastically improved!! My coaches and teammates applaud your workouts!

Also, out of curiosity, how tall are you?
Thanks again ;)

That’s normal actually…you may have been gaining some muscle…or maybe be fat (which is less likely if you r following a clean diet). The muscle gain is obviously going to up your weight. I read somewhere that Zuzana weighs 120 lbs at 5’4. If your goal is to loose some weight in terms of fat…continue her workouts but eat clean most of the time (90% of the time) while also watching your calories…and you will definitely loose fat which was what I noticed.

Wow, You look amazing! Love your workouts, have been a fan for a long time.
Where are your awesome pants from? I love them!

I can’t do one pull up yet, but am getting there. Could you give some tips on how to step-by-step build up to do a pull-up. We have the same door chin-up bar as you bought for Prague.

Hello” Girl you are amaizing. Im from Phoenix AZ and I start youy work outs yesterday & Im hoping to look like you ane day, I have a question for you. Im on a diet and I can’t eat sugars at all how do I avoid the craving at night or what can I eat at night without sugar?

I loved your workouts!

I love those pants!

Where did you purchase those pants? Those are the cutest pants I’ve ever seen.

where can I buy the bar and straps you were doing pushups and on?

Hi Steve – there is a blue link in the post.

I noticed when u do your pull-ups you have your hands closer together than i do mine, is this for any specific reason or is that the way you comfortably do pull-ups? I was told that the method your using prevents a women from getting a wide back, is this true or just a myth? thank you

I think they are Margarita pants by daisy fitness?????

Hi carla,

I was thinking of making my own Dip Station out of 3/4 inch galvanized plumbing pipe. So I would get eight 3/4 inch 90 degree elbows, four 3/4 by 48 inch pipe, four 3/4 by 24 inch pipe and just assemble this to approximately resemble Zuzana’s. I would think even though it wouldn’t have the nice shape her does it would function okay. 8-)

If someone built something similar and thier not using it on carpet it would be a good idea to protect the floor with something.

–Chris

Can I know where you got your pants from they are really nice !!!

I am 166cm :)

There is a link in the post :)

what about your below neighbour? i can’t jump the rope in my apartment. :) but this doesn’t change you’re awesome. i mean zuzana and frederick both with you. don’t change anything and don’t do anything to be famous. have a great day.

Hello Zuzana, I love your blog, you are really amazing!!! :-)) I spent a lot of time watching your video.

I am from prague, and i like to order the same Doorway Pull-up Bar as you have and rope. But i cant order it, there isnt dlvr to czech :(

Please, can you tell me, how you ordered it?

Thank you so much for answer, nice day, Eva

After you select “United States and Canada” location on website, you can write your Prague address for shipping address. It means shipping cost will be different some. But i think they can send it.

Where did you get the jump rope?

[...] More here: Whoop Ass Workout [...]

Just wondering if anyone has any suggestions for a home alternative to the dip station (other than the chairs+ broomstick :o) )

I have question Zuzana… počkat, tady vlastně můžu psát česky, poněvadž jsi z česka… hehe (ne že by to byl problém psát v AJ, to jako pohoda, ale čeština je čeština)

K mé otázce- Jakým cvikem se dá zredukovat tuková tuková zásoba na přímém svalu břišním?

- Aktivně cvičím – ať už se jedná o kliky, shyby, běh, leh-sedy, potřebuju najít cvik, který mi s tímto problémem trochu helpne…
- něco tedy udělat s metabolismem… z čeho by se měl skládat jídelníček? (Nechápu jak se na tohle kuchař může ptát)… rýže, ovoce/zelenina, kuř. maso? Nebo máš jiný názor?

Děkuji za případné odeslání zprávy na můj e-mail

S pozdravem

Morávek Jan

This was my workout for today!
I consider it a bit like an exercise challenge due to all the skipping!
Nice cardio
Here is my score – I did not take any break between the round and did the 20 rounds in a row
Skipping (high knees): 122/93/96/89/84
Pull up: 4/4/4/4/4
Skipping (jumping jack – each feet apart = 1 rep): 34/34/34/34/36
PU: 7/8/8/8/9
Skipping (one leg skipping – right): 80/76/80/64/78
Elevated bench press (instead of reverse PU): 7/8/8/8/9
Skipping (one leg skipping – left): 80/80/70/74/72
Hanging knees (between homemade dip station): 6/7/7/7/11

My reps for the hanging knees are way lower when I do them on dip station vs pull up bar. Did you notice the same? I feel like I am working much more muscles when doing then on the dip station!

i can jog on the spot now! still cant jump. so the jump rope is jogging on the spot, so i didnt count it, but still did it:
1. chin up 7/7/7/8/6
2. push ups: 8/8/7/8/9
3. reverse push up: 6/7/7/7/6
4. hanging knee raise: 7/8/7/8/8