BodyRock.TV

Hi Zuzana,

Your are just fasinating!!! I’m trying to do each of your execrise on a low impact working my way up. I’m not a new to the execrise world. I execrise 20 minutes in my office in the morning–I come home and workout for 45 minutes. I have to get back to the no sweets challenge, I fail. Tomorrow is a new day right? At least I was keeping up with my execrise. My husband bought a cake, I told him he can’t do that. I might hav eto divorce him in order for me to keep myself HEALTH, lol. I bought two gymboss. Are you still going to do one on one? You are so well respected. I’m glad I’ve found your website. I tune in daily. I’m generally a runner. I can’t wait until the weather warms up. Make a CD you and Fredrick would be pretty wealthy. LOL

Hi Zuzana, just wondering about the interval timer – are you actually doing HIIT with intervals? It appears that you are using the gymboss just to time your entire workout and not to time your intervals. I thought I heard it beeping in some of your past workouts, so I’m a little confused. Big fan, love the workouts and your results rock!

I finally ordered my Gymboss timer, can’t wait to give it a try! I decided to rev up my workouts the past month because i have hit a bit of a rut, and increasing the intensity of my workouts is all I needed! I just finished the 500Rep workout and beat my personal best by a whopping 20min! (old time 60:45, new time 40:13, Zuzanas time to beat 35:55) Doesn’t say much for my effort with the first attempt, but it felt great to see what a month of hard training and strong willpower will do! Thanks for being such a motivator Zuzana, and all you followers!

i luv these kind of workouts …keep em’ comin..but new..lol

Hi Suzana! I love your videos! Please tell me where you get all your really cute workout clothes. I saw in an old video you mentioned lululemon but I checked their site and I don’t see anything as cute as what you wear.
Thanks!

Hi Zuana

Do just need to do one of the daily workouts each day to get a body like yours? Or anyone that has been doing these workouts want to answer?

I just bought the Gymboss and have used it for a week. It is so nice to use. You can also use it for other interval training or Tabata. $20 US.

I just ordered the Gym Boss timer! Can’t wait to try it out with one of your workouts.

Monica
San Diego.

Hello,Saw most of your videos.I was wondering if you have anything for flattening the stomach.something to do everyday,but 5 to 10 minutes.That’s the only problem I have is my stomach.Having kids,no matter what I do,I can’t seem to get my old stomach back to where it use to be.Oh! Hi Charlie,had to say hi to you.My family is from Sweden.

Hey Zuzana!

What a great work out, I was wondering what your time was. I did it in 11:58 but, I was way too tired by the time the one-handed push-ups came, so I did 2 hands.
I have been doing your workouts faithfully 6 days a week since January and have seen amazing results. I have gained a lot of muscle and trimmed down quite a bit. When I started doing your workouts I had a 25.5 inch waist (I`m very petite) and weighed 105lbs. Now I have a 23.5 inch waist and am 102lbs. So there is a major difference. Thank-you so much! You`re awesome. And i was wondering where you got you pants in you`re first workout video in Prague. And, when you travelled with Cali and Charlie, were you allowed to bring Cali in the plane with you, i have a small dog as well and I have heard that people are trying to rule out bringing small dogs in the plane with you.

Hope to hear from you!
Cheers, Montanna from Canada!

ps. I beleive i lived quite close to you when you were in Canada, I lived by niagara area.

Hi Zuzana, I’m 34 years old and in September, after 4 years of inactivity and a pregnancy I decided to exercise again.

I gained lots of weight during my pregnancy, specially the last 2 months, due to pre-eclampsia and my metabolism is almost dead.

When I began working out I started to lose weight rapidly, and in the first three months I lost 10kg. Now it seems that I entered a plateau because since December I have lost only 3kg.

I’ve been following your workouts and also do interval, circuit and strength training, I make sure there’s variety in my workouts, but nothing seems to help at this point.

I would greatly appreciate any advice and thanks for the inspiration!!

I miss our Coffee Talks :)

I did this in the afternoon, so I wasn’t so energetic. Finished in 14:41. Had a it of trouble getting the sore shoulder to cooperate on the one arm push ups. I found this easier than the interval challenges. Loving the variety…Thank you!!

Hei Zuzana
I`m from Romania and I`ve been watching you for 3 weeks. Because I`m obsessed with the gym I also started doing your exercices, but something really concerns me. I`m the kind of person who prefers eating everything and if I stop doing sport I gain weight immediately. If I do sport my muscles grow bigger and bigger and I don`t want that because it doesn`t look good. In fact my legs only have muscles left, you could do an anatomy class by using on of my legs. I noticed your muscles are very developped too. Is it a good thing? Please help me :P
PS: I love your abs. You`re doing a great job.

Hi Zuzana,

Where do you buy your outfits that you wear in the video’s?
I was thinking about the sportsbra’s and pants :)
Love your website!

Hey Zuzana, another great workout! I started following your workouts this week:) (they are exhausting) but i love them!hehe. In one of your videos about ‘life’ you spoke about your inspiration, and when i thought about it.. i didnt have anyone from family or friends that was an inspiration to me, when it came to being fit and healthy.
The only inspiration I have now is you!:)

Thanks Zuzana:)

:) Ahoj chcela by som počuť tvoj názor alebo skúsenosť….Ako si mi už napísala viem,že ak si chcem udržať postavu alebo ak si budem chcieť udržať postavu,ktorú si sanžím vyformovať tak je to na celý život.. a moja otázka je,že : ZA TVOJU POSTAVU MOZU LEN WORKOUTS ALEBO JE ZA TYM AJ NIECO INE TEDA VRATANE STRAVY A ZDRAVEHO ZIV.STýLU.. :) Dakujem ak sa ti bude chcieť odpísat ospíš :)…rada by som vedela či raz za 100 rokov môžem vďaka tvojim úžasným tréningom :)) mať takú postavu (svaly) :)) ps:Máš NOVú šáLKU ? :)

I wish I could watch my wife work up a sweat everyday!

UfFf.. :D to bolo hroznéé :) ale konečne cítim,že som to asi robila technicky správne lebo tak ako ma bolia nohy a ruky ma neboleli nikdy :D…idem po studenu vodu a aby som nezabudla moj cas: 20 minut zaokruhlene :D…:) MIlujem bodyrock.tv

Hi Both – I went back and did this one last Thurs and knocked a minute off my previous time and finished in 13:58, its a great workout. Going to do the Fat Exorcism from 7 Dec today.

Hi zuzana and frederick! i’m so glad that everything went well on your trip! Good start there!
I did the turbo fat blaster yesterday hehe! I’m glad that u chose it too!
I want to ask a QUESTION. it’s about the food portions! I need to know if fruits and specifically green apple and orange are one portion alone. Because I eat one orange with one yoghurt 2% (200g) and i don’t know if it is much or just not enough! Or i eat one green apple with a little glass of milk 1,5% and 1 spoon of oats.
Please help me!
Thank you sooo much! love ya!

There are programs and software for that. I have a interval timer on my cell phone.

13:58:16! I feel great. Although – I must admit – I’m not able to do v-ups the way you do without hurting my back. I know this is just because my abs aren’t as strong as yours – and they’re getting better, but I need to keep my hands by my sides or my back arches. So I won’t say I beat you, because you’re still stronger. But I’m getting there! Thanks for all you do.

Hi! I enjoy all your video, and you are a great motivation.

When are you going to post a video about how did you look before or FAQ? I think many people hesitate to start because they are afraid they will start in a wrong way. All your workouts are real and you do it every day almost. It seems to me that those workout are more for keeping fit or getting more fit. Please, make a video where you could explain how to start to be fit for those people, who are actually overweight, not just normal non-sporty, but overweight. Will it actually be enough 20 minutes of cardio of loose fat? What should be the balance of cardio and muscle training to 1) loose weight 2) get fit? Thank you.

Hiya,

Just thought I would say, love these workouts, slowly gettin to do some as well as my splits.

For anybody who has an iphone, you can actually get a gymboss timer on there as a free app.

xxx

Hello Zuzana and Fredrick. I hope you both are rested and settled from the travels. I just wanted to say Thank first of all for what you both do. Zuzana, It’s nice to see a trainer as real as you are. I go to a gym and I never feel like I’m getting anything out of it. So I always feel like coming home and picking a workout that you already have. Fredrick, my husband says you are a VERY lucky man. So I just want to say Thank you for the time you both put into the workouts, videos, the sites, and the website.
Love<3
Emily
USA
P.S. Fredrick our hockey teams played a great game.
Good job Canada!

123456789 and back

I’m getting so much better at these workouts! I can lift my boyfriend without dropping him now! Hahaha!
I’m sooo getting a new bikini this summer! Thank you so much for being such a great inspiration you have no idea how much you’re helping people! There’s a lot of ”Health Challenges” going on right now in Canada and I’m sharing your site with everyone who want to get in shape!
Thank you!
(By the way, you have such great style that you could start your own clothing line, I’m sure that you would sell a lot!)

I’m so excited my super cool Gymboss Interval Timer is already at the post office ready to pick-up :D – I’ve recruited a friend to use it tonight and try it out.

Thanks for being so great and inspirational!!

Hi!
Where do you have the information of the sets and reps for this workout? I’d like to try this, it looks like fun. Thanks!

i found this really hard because of the high reps and i’ve never done the one armed knee assisted push ups before so i didn’t do them very well! finished in 15min 37 seconds!

The Gymboss is available as an app for the iPhone too!

hi zuzana and frederick,
Im glad to see that the two of you are getting settled into your new place seems really nice.

i have something to ask: I started yr workouts in OCT of 2009 weighed in at 132lbs and im 5’2 and was in a size 8 jean
I workout 5 days a week plus extra cardio about 3 day a week also eat the 6to 8 small meals a day. staying away from the unhealthy SUGAR and only drinking water i have been dedicated to yr workouts completely.
OK now about 5 months later still working hard everyday. IM in a size 4 jean feel great! my arms,legs,stomache,my back i mean everything has toned up BUT i finally weighed myself for the first time in 5 months 2days ago and i weighed in at 133 lbs I MEAN CAN THIS REALLY HAPPEN I GAINED WEIGHT IM IN SHOCK!!!!
OK I DO KNOW that muscle weighs more then fat
i know that fat don’t turn into Muscle
SO I DO FEEL HAPPY TO LOSE INCHES BUT I WANTED TO LOSE LBS i know im not eating to much or to less i stay active.
is this normal i still want to lose weight? please HELP ANSWER THIS QUESTION.. dont know what to do………

i love your workouts. Really how did you get the body you have now. were you a former fitness model who worked out with weights. Im fascinated really. im in the military and i use your workouts for my physical training in the mornings. i have my soldiers falling out everyday, but they love it. you make it look so easy but you really do your workouts and show how intense it can get. this is the first time something has caught my attention and i like. you motivate the mess out of me. thanks i needed that boost.

Hey Suzana, were do you purchased your cute fitness pants and tops from. I am from Brazil and there, fitness is also stile! Since I live in USA for the past 10 years, my gym’s clothes starting to not look good anymore and I am kinda having hard time to find a place or website for cute and matching fitness clothing. Please let me know. Thanks.

I’m so glad you and Fred arrived safely in Prague! (When I think of Prague, I always think of the old spy shows of the 60′s! And when you and Fred put on your shades, you sort of look like you could appear in “Mission Impossible”! (Your accent makes it even MORE “real”, Zuzana!)

Sort of an “off-topic” question for Fred.

The pics of Zuzana exercising are always so clear and amazing.

What Camera and lens is Fred using in most of them?

Does he ever use any special lighting?

(I’d love to see a segment where he talks about setting up a shoot and what he uses!)

Anyhoo! You guys are the best!

Great workout, as always! I cannot do the one arm pushups yet though. But that didn’t stop me, I still did them…even if I was only going down about 2 inches lol! How are you coming along with yours? Can you do the full one arm pushup on your toes yet? I remember that was one thing you were shooting for…

Isn’t this the same video (from Malta)? :P

Zuzana, can I just ask how you keep your skin so beautiful? It looks so smooth and has a wonderful glow. Has it always been that way or do you have a secret you can share with us?

Thanks.

ok so……..dont know WHY i had so much energy today…..maybe because i took it easier than usual yesterday…..but i actually did this workout TWICE through this morning!I hadnt done it before so now i have a time to go by and try and beat next time….it took me 18 minutes to do the first round….i rested 2 minutes and did it all over again for a total of 37 minutes….i was actually faster on the second round…….this kicked my butt today and it was just what i needed.!Thanks!
xoxo
rose.

Hi again Zuzana and everyone
I do think that the timer, like you said helps a lot, I was using my cell phone and then my computer before, but it was still distracting, I also attempted to use my cooking timer which broke.
That is when I ordered the Gymboss timer and it really does help especially with the intervals. Hey I can even use it as a cooking timer.

Ok time to try out this do or die or die doing it work out.

Cheers

Wow, I cut over 4 minutes off my time from December! I love keeping track of my times so I can push myself harder and see the results of these great workouts.

Hey Zuzana.
This was a really great workout. Brutal and intense, but great :D Thanks for every thing :)

Hi Zuzana,

I did this workout before but never recorded it :(

I’m sure I have a new PB for this workout of (drumroll please)……. 15:10 Tada!

I literally had sweat dripping in my eyes. OK, TMI

I’ve decided to drop my gym membership cuz it’s a big waste of my time and money. Thanks to you I have a whole new body. Like I’ve said before, BODYROCKER for life!

Thank You, Thank You, Thank You

you are beautiful xxx

Gymboss also has an app for I touch IPOD and I phones. I use their free one and they also have an upgrade.

Hi Guys!!

PLEASE I NEED YOUR HELP!!!!
I finally got my lazy butt up and did (only) part 1 of your beginners workout (only part 1) and I my legs started cramping, Also I was sore for 4 days. I did start with your warm up before.. Please help I don’t mind the soreness but the reason I didn’t complete the workout was because of the horrible cramps I was getting after part 1.
What am I doing wrong Please help.. I want to try again but I’m scare : (

Thanks for everything you guys do.

Hi Guys!

Is Prague going to be your permanent residence now or are you just making pit stops along the way to your final destination. Just wanted to share a funny thing with you. While watching television the other night “Amazing Race”, my youngest daughter who works out with me, commented that maybe you and Frederick should do the amazing race. Its funny that she would associate that show with the two of you, but it makes sense because you are competitive and you guys seem to like traveling. Something to think about : )

Hi Zuzana, can you post workouts for arms? That would be a great theme. Just a suggestion, have a nice day!

jippihh =))
a new workout (:
in how much weeks I can see that my body will be fitter?
I like your workouts.I enjoy doing them.
julia

I can not wait to get home to do this one. I started your workouts Monday and I couldnt move. I love this website. You look great and are a great motivator. You make it look easy. I’ll keep you posted on my time. Thanks! PS. Love your outfits!

Hey, Zuzana!
I know you are already used to reading that you are great and inspire a lot of people but I would like to say it again: You really rock!
I would really like to know if I could download some of your workouts in order to burn them and play them on the DVD, training simultaneosly with you. Thank u in advance for the answer.
PS: Keep doing such a great job :)

Have you guys ever considered having a login feature where registered users who log in can post without being moderated? I feel like I’m missing out on the conversation sometimes because of the time zone difference. By the time my post shows up the conversation has already moved on. you could always revoke someones right to post if something inapropriate gets through. Just a thought.

or maybe let one or two of your more dedicated fans be moderators for different time zones.

Hello Zuzana!
I am doing your workouts before you started your website and had videos on youtube. I am very greatful for your owrkouts because you are the best!
I always wondered, how do you chose what kind of workout to do each day? Do you target specific muscle group for each day of the week?
Thank you!

I just came across your website through youtube.and I love the idea of these changelled workouts. I had a baby 4 months ago and have lost 11lb. and a few inches but i been getting bored lately with my routine. I am going to try these now and keep it a secret;) so when i get results i could impress all the stuck up girls @ the gym. Thanks alot! I can see you truly love what you do and that makes a world of a difference in a fitness instrutor!
Will be back with results:)

So what’s the new time to beat?? Did you set a new personal best?

Hello,

Just wanted to let you know that I order the Gymboss interval timer and hope you get credit for the sale.

Thanks

Zuzana,
Congrats on your new home. Please help, I’m trying to modify my diet to eat smaller meals more often, however I feel like I’m eating too much. I also feel like 20 minutes of exercise/day is not enough to achieve my goal of losing 30lbs. Can you please post your meal plan for a day and also, tell me do you only work out only once/day? Do you run or do anything in addition to your daily work out post? Thank you for the daily inspiration!

Thats really good workout!
Thank you!!!!!

hi..suzanna i love your workout……..ur so sweet and very beautiful……ur videos are very helpful…keep doing the good job.!!!!!!!

Hey, another fantastic workout, i’ve been following the posts for about a year now inbetween my course (i am a sport science student in the uk) and have unfortunately only just recently got myself a gymboss timer… unfortunately, as i hadnt bothered getting one sooner.
i really find it helps sort out my workout and specifically my rest periods as this is a great thing to alter to adjust any workout intensity.
thanks for the great workout idea’s and may they long continue.

zuzana u are a GOD! lol :)
I absolutely love your workouts.
I know you are quite busy but i was wondering if you could create a real intense interval workout that will make me want to cry and involve less arms because mine are already really toned!
Thanks :)

Great form you have on the jack knifes and leg lifts. For your leg lifts, at what point would you decide to put your hands above you head for more of a challenge?

Your workouts are amazing and your determination keeps me motivated. Thank you so much for posting the videos.

I was wondering if you could offer some advice. Before I had my son who is about to be 3 I weighed about 98lbs. I am 5′0ft and now weigh 115lb. I would like to get back down to 105-110lb, what I would like to focus on is tightening up my tummy and sculpting my arms, back,and legs. You have a lot of great exercises on here but which would be the best to get the greatest results before summer. I am a vegetarian so I eat really healthy, I just want to tighten my problem areas up. Thanks so much, you are gorgeous and an inspiration.

Amazing workouts! I just started watching your daily postings and must say I really enjoy the workouts and helpful advice/tips, but I have posted questions before and never received a reply. Here’s the questions again……Do you ever use machine weights and/or free weights to achieved your definition? Would you recommend machine weight training (equipments at local gyms)? As started in the 1st line, your workouts are amazing and keep posting them for us want-to-be (LOL)!!!

Hi Zuzana! Fabulous abs you have! How can I make mine look that way? I am asking because I can see you doing interval training and not really focusing on your abs ? Is it because you don’t need to be doing that anymore? You developed them once and now you just have to maintain what you have?

Hi Zuzana,
When I squat really low like that during the Turbo Fat Ass Blaster workout, my knee’s make a super loud pop noise, and they consistently crackle, snap and pop. Do your knee’s pop like that during the exercise ?
Thank,
Sxean

hi zuzana,
i know ya’ll advise us to post our own workout ideas on here so here is mine that i will be doing later on tonight.

push-ups 5x
high knees 10x (i believe that is what you called them in a previous workout)
burpees 5x (no push-up)
(repeat this for a total of three rounds)

v-ups 20x
pull-ups 10x (with a mix grip, one over hand one underhand)
windmill 20x

split push-ups 6x
low jacks 10x
mountain climber 10x
repeat for three rounds total

lying leg raises 20x
reverse push-ups 20x
reaching bike crunches 20x

then do the whole thing over again

i cant be sure but based on my previous workouts this should take about 19 minutes maybe. please consider for one of your future workouts!

I tried the Sucker for Sweat workout yesterday. I really like that style of workout to really fatigue the muscles…I’m definitely feeling it today!! How are you doing without sweets? I’m finding that I’m really starting to get cravings right now, and the only thing that’s keeping me from caving in is this challenge. When does it end anyway? I’m planning on getting a nice massage when it’s over.

Laura

P.S. Loved your workout attire from the Whoop Ass workout. I’ve got a lulu sports bra coming in the mail!!

Looks like a great workout, can hardly wait to try it out!! You look fabulous Zuzana and inspire me to work out, eat healthier and have a positive attitude. I love the variety of workouts…if I don’t feel like a certain one, I will do a different one…… the variety is what keeps me motivated to keep working out.

I bought the Gymboss timer and love it! You can find out on youtube how to work it, they have a 5 minute video, but the instructions are clear and its very easy to use.

You are an inspiration! Great job!

Are you wearing ankle weights?

Just completed this workout. Im DEAD! 18:30
I didnt exactly complete the knee ups. Those are hard for me. But I did half.

3rd day on your website and Im feeling it. This is awesome. Im spreading the word.

Thanks looking forward to tomorrows workout.

Im trying to get in to better shape and I came across you website. you have great workouts. I was wanting to know about how many times do you workout a week?

thanks
nathan

Hi, I am new here…yay :)
I am doing your your out for almost a month and I am really happy for had found you. When I started do your work out I thought it was really hard and I could not do all them,but now am feeling stronger andI really love to do them even when is really difficult.
I want to thank you guys for this blog and I am so addicted to you both that I keeping watching your videos all the time and trying to be in a better shape each day.
Thanks a lot,

Hey Zuzana,

Loved this work out! I did back in December when you first posted and it kicked my butt equally this time again. I was wondering if you could post somewhere a sample of what you eat in a day? I feel like my diet is the one thing holding me back from achieving the results I’m working so hard for, which is a little frustrating.

Thanks!

hello zuzana:

just wondering if you will be selling dvd’s with a full workout that we could follow along to. I have asked this question before but have not got a response, please let me know as I think you are awesome and a great motivator.

Hi Zuzanna,

Where do you get all of your cute work out clothes? Love your website!

Katie

Hi Zuzana, I was wondering if you have a profile up anywhere on your website about you…for example your height and how you got into fitness etc….

Ahojky,
tvůj blog sleduju už pár dní ( a taky cvičim :)) a chci ti jen napsat že je supr a přeju ti co nejvíc návštěvníků…
Prostě jen tak dál!!!

P.S.S. I also forgot to mention that I’m a French American married to a true blooded viking…Who, is an American military service men. HA! HA!.. Talk with you soon. Have a great trip!

Hey all,

I read this Times article last night and enjoyed it. It may be just the inspiration some of us need during the 30 day challenge : D

http://well.blogs.nytimes.com/2010/03/01/in-obesity-epidemic-whats-one-cookie/

Also, don’t forget to read the comments- just like on Zuzana’s site that’s were some of the juicer info is.

Best!
Kyra

Ola Zuzana and Frederick!
I am from Portugal, so my english isn’t so good. I love your site and it’s a challenge for me to do your workouts because when you do them it looks easy, but when i try … so sometimes i have to adapt them to me. How is your 30 days challenge? How do you avoid the treats and cakes when your friends offer you? In my work people bring all the time cakes and it’s hard to say no
Thank you!

19 minutes! :)))

Dear Zuzana

I Would like to know how long time you train every day, And what you eat.

From Zeinab

hey Zuzana, where did you get the hundreds of ab exercises you do? i love them, and do them all the time. Is that how you get a ripped six pack? by targeting all areas of your abs, with a bunch of ab exercises rather than the basic sit up hundreds of times?
thanks

I have just been starting your workouts in the past week or 2 and this was by farrrr the hardest one yet! and I LOVED IT!!
Keep up the GREAT work!!!

:)

Hi Zuzanna, I was just wondering what your measurements are. I think a lot of women -like myself- have a false impression of their own reflection and think that they’re bigger than they are. I think looking at you as someone who has a body that I strive for is a great thing! However since I have such a negative body image it would be great to know what your measurements are so I know how far off I am, if at all. Thank you so much for all of these AMAZING workouts and the motivation that comes from watching someone as hot as you do them! ;) You’re awesome!!

Hi Zuzana,
I have recently started watching your workouts and have begun doing some of them! Do you workout at a gym when you’re not traveling? I love working out at a gym with machines…always seems more effective, but I’m using a lot of your workouts, especially the ones for abs.

I have just recently started doing your workouts. Well, not exactly your workouts, but all the exercises I use are yours and I put them in my own combinations. (I hope you don’t mind!) I am absolutely loving it. I have only done a few sessions but I know I will be seeing results soon. My energy level after my workout is higher than it’s ever been doing any other program I’ve done. I love it for that, but I especially love the simplicity and purity of the exercises. Real movements that translate into activities you do in real life and get your whole body in shape for doing any variety of sports. It’s also a big lung burn, which is so important for hearth health. Thanks so much for your motivating videos. Zuzana, your form is so precise and controlled that it’s an excellent model to copy. I’m so motivated to go to the gym now! Thanks again for this great gift!

Here, in case anyone cares, is what I did in terms of grouping the exercises. I watched most of the videos from the archives on this site and wrote down descriptions of all the exercises I really liked and thought would work for me. There were about 40 or so. I then grouped them in terms of where they primarily targeted: abs, other core exercises, upper and lower body. Because my schedule only makes it practical to work out every two days and not every day, I wanted each workout to be a full body workout. I made groups of five exercises per workout; one from each target area, plus one more that targeted my weak points. The result is six unique workouts (and I could have done more) that I will cycle through over the next few months. I do five rounds of each exercise and that’s my workout. I picked up the Gymboss timer you recommended and it’s perfect. I’m currently going 40 seconds on and 20 off, and it’s proving to be more than enought to thoroughly kick my butt. Lots of fun!

I made it !!!

I discovered your website a few weeks ago and I was kind of intimidated by the intensity of your workouts Zuzana… I’m in a decent shape, but it’s only been a year since I’ve quit smoking and started exercising/better eating and I certainly don’t have that much muscles. So I kept coming back and reading, and watching the various workout and this morning I thought “this is it, I’ll have a try at this one”.

I’m glad I did – I really enjoyed it !

It took me 20:12 with probably far from perfect forms but now that I know I can do it, I’ll keep coming back for more. Can’t wait to receive my Gymboss and try the timed workouts :)

Thank you so much for sharing all these workouts and all this fitness and diet knowledge. You rock !

~ Nathalie ~

Hi Why not have music to your Training ?

Best Regards RolandTheArtist :O)

Can’t wait to try this with my new Gymboss that you inspired me to order, earlier this week. What is the name of the Adidas gloves you’re wearing here? I love them, and am in need of a new pair of training gloves. Thanks!

Dear Zuzana,
i realy need your advise.
i love your workouts and see results but it has been 2 days that i am doing your workouts and having knee pain which i never had .what do you suggest i have to do.i did squats which you taught and i think i was correct.
please let me know what to do i can’t even imagine to not do workout at all because of knee problem.
thank you.
Christine.

love this one! i think it’s one of my favorites. I did get up and 10 high knees (instead of 5) and repeated the whole thing again in 34.5 minutes!

I did this workout last night and loved it 18 min. Not bad for my first time. I didnt quite get all the high knees in but did pretty well over all. Was still dying 15 min later.

Thanks! Looking forward to your next one!

I am doing the Fat Exorcism Workout tonight! I have to be beach ready in 10 wks. Any tips on some great quick lunches???

I purchaed the GymBoss back in early February. I’d been interested in it before, but after seeing you using it so often in your workouts, I decided it really was time to get one. It makes workouts so much more enjoyable and intense, because I’m not pausing to keep looking at my cellphone’s “stopwatch” function.

This was a great workout. I started doing some of your workouts about a month and a half ago and I’m already seeing results. Thank you for being you!

Очень жаль что нету русского перевода((
а упражнения супер!

It is a pity that no Russian translation ((
and exercises super!

Just checked out your website and started today! 18:40 on the Turbo Fat Ass Blaster. Felt great. Like your site and the workouts look excellent. Definitely my style, minimal equipment and big gains in a short time, plus overall core strength and functional fitness as priorities. My massage therapist recommended you. I’m turning 40 this year, my husband and I are selling our house, among other things, and going to travel indefinitely. These type of workouts will be fantastic for the road being simple and easy to perform wherever I may be…I was doing Crossfit with my husband, but they still use a fair amount of equipment and heavier weights. Your workouts look better for me. Just a few questions for you, do you take active rest days,or do you workout hard everyday? Also, I see that you talk about nutrition, but do you also promote proper stretching within your website? P.S. You look amazing!

Ahoj Zuzana and Fred,
Thanks for your cool website and all your hard work. It is much appreciated. I have read through many of your posts, have workouts bookmarked and am set to get back in shape after being off the exercise wagon for a bit. I have a goal to lose 12 lbs. and get in the best shape possible for a wedding I will be attending in 5 weeks. My work schedule is pretty crazy but I plan to set aside the time/work necessary. I am thinking a 20 minute interval workout in the morning and a walk/jog (interval) in the late afternoon. I have a nice hill with a steep incline about 10 minutes from my house – walk there and do 12 reps up and down the hill (it’s about a 150 yard hill; I jog down and jog up) and walk the 10 minutes back home. Follow the eat-clean diet, plenty of water and good rest would also be in the plan. Appreciate your recommendations and/or thoughts? Not sure this is doable in 5 weeks but I would like to see what I can accomplish and will need to do it in the best most time-efficient way possible. I do have my PowerBlock set, Lifeline jump rope, stability ball and Gymboss as well. Am I on the right track for these next 5 weeks? Dekuji! Sharon

hi Zuzana and Frederick
I finished this workout last night my numbers were not that great 23:21, the get up and high knees are really intense.
Tonight I finished and old one of yours which is also deadly
http://www.bodyrock.tv/2009/12/11/perverted-punisher-workout-from-hell/
I had a lot of problems with my pull up bar (same as yours)
My doors are old and the bar doesn’t stay on properly.
my time was really slow 31:25.

the lunges back to back with the skip jumping jacks ouch!.
after doing your workouts, I’ve come to learn that I really need to work on my lower body and most of all cardio.
Can’t wait until it gets warm outside.
I am seeing a big difference, I am more able to keep form, and I am stronger now than when I started in November.

Been trying out several of your workouts and they are really good. Most of them keep my thighs sore the whole week, but definately not complaining. Tried this workout and was able to keep going. The only one that I couldn’t do was the one handed pushups. I was in a small weight room with 5 other guys and a couple of them kept staring at me so going down as far as you did didn’t seem confortable to me infront of them so I just did close hand pushups. Will definately be giving the infamous 1-handed pushups some practice, though…just probly going to keep that one in the home. Thanks!

I’m back from visiting my family in Colombia. I tried working out there a little bit to keep up, but I couldn’t do it all the time. My diet also went out the window. I ate like a pig!!! but it was great. Now, I’m back to my regular routine. I beat my previous time at this workout today. Previous: 17:12. Today, 16:43

Probably copyright reasons.

Great workout, as always! I cannot do the one arm pushups yet though. But that didn’t stop me, I still did them…even if I was only going down about 2 inches lol! How are you coming along with yours? Can you do the full one arm pushup on your toes yet? I remember that was one thing you were shooting for…

i recetly started using these workouts, but with the “knee assisted push ups” i just cant seem to able to do them. any tips?

Hi Zuzana,

thanks a lot for your videos. Its an amazing kind to make sports more interesting and much easier like you do. :o)

So keep going this way. I like you and your training tips/ videos and I´m really supposed how easy it can be to lose fat fast and get a shaped body.

Before i watched your videos i was standing always in training for 3 years but after i tried your first lesson i was supposed if i ever have maked sports :-D

If you ever want to take a travel to germany: you´re welcome :o)

Good bye and greetings from GER

Hi. I’ve been visiting you blog frequently, and you are AmaZing and Inspiration! I don’t consider myself to be overweight, but I really want to be lean and toned just like you. I know I should follow your exercises but I have back problems where I am afraid to jumb around to much. Also, my knee doesn’t allow me to do lunges for too long, can you please post exercises that show less strain on knees? Also and yoga, prestretch or poststretch exercises? Last, I was just wondering, were you always lean like this or did you have a significan weight loss history?

Thank you and both of you are Awesome!

I completed this workot 2 days ago and the abs are still screaming!

I finished this work out about 30 minutes ago and I am totally drained. It is amazing how these body weight routines really work at getting rid of the fat and building lean muscle. The great thing is that the muscle and strength I am developing with your routines are not what we would call run way muscles (meaning just working the chest and arms so you look good in a shirt) but the strength and muscles are what I would call functional strength and muscle. Functional strength and muscles are what we use every day in all of our activities either at work or play. Keep up the great work.

Thank you,
Michael

Heyy! I tried this today! It was extremely difficult! I commented before on your youtube channel about some of your other workouts and how they’ve helped me lose weight! But I was wondering how to lose that extra layer of fat. I can see some muscle tone coming through a little after doing this for a while but I am not really seeing the stuff on top go away. Should I be doing more cardio? or Should I do more of this kind of training? I would appreciate any tips:) and Thank you so much for your workouts!

Waw Zuzana!! I almost died , but it took me 15:48 !! Since I read your advice, I try to push it to the max. The more work you put in your workouts, the more you will get out of it…Still wish I had your figure though!!!It’s not fair :-)
Any way, thanks again for the great workouts!
Looooooooooooooooooooooove them!! :-)

It just takes time and more effort to get real results. It won’t happen over night. My workouts work, it’s only up to you if you stick with it and if you keep pushing hard. Keep your portions sizes small and eat at least 5 times a day. Include a lot of fresh vegetables and fruit into your diet.

21 min……………firt time i did this it took 30 min…..si i did better!!!!

My question is……..if i take 20 to 30 in to to the same work out you do in 16…15 min!!! will it still work for me to burn fat??? or is the work out only work when it is done in less than 20 min???

No plans to make DVD’s yet, but maybe in the summer :)

That was easier the second time around!

Time: 20:17

Zuzana, you are right about the timer…it really does make a difference.

I warmed up with 3 rounds of 1 min planks (forward and reverse) and 30 sec jump rope. Stretches in sagittal plane along double pigeon and spine twist. Neck stretches today also.

A stretch for the shins and tops of the feet (dorsal flexors): Assume quadraped position with feet flat on floor. Lift knees to extend legs and pike hips up. Keep inside of legs/ankles pressed tightly together. Do NOT allow feet to sickle or move out of alignment.

I am really amazed by the easyness of your workouts.. you made them seem so easy.. I just want to let know I try them myself and I couldn´t keep going.
I´m not saying am discourage but the other way around.. I´m going to keep on doing it till I get myself on track..
Love your web page.
Sincerely
Gerardo TR

čau takže je to i pro chlapy? nemam ted čas na po silovnu ucim se na maturitu když si budu dávat tyhle sviky a hodně jíst tak se mi zvětší oběm svalový hmoty, nebo zhubnu ? :-d

Kdyz budes cvicit a k tomu hodne jist tak nabydes na svalovy hmote. Musis ale jist poradny jidlo a ne sladkosti nebo mekace. Jestli chces zhubnout tak hodne cvic a jez maly porce a davej si hodne zeleniny. Cest.

just did this one – great workout! Did it in 13:25 BUT I cheated on the tapping push ups (only did 18) and lastly on the one arm push ups, ended up doing a combination of regular push up from the toes and modified from the knees (arms were fried after the dips!!) Will re-do it next week to see if I improve. I saw soemwhere recently you wrote that you wnat to lean out your arms this summer ?? I think you have great arms!! They are strong and totally suit you :)

I absolutly LOVE you..!!iv been watching, taking some of your workouts and using them on myself and my friends.there really great!keep up the good work ;)

Ahoj, dlouho jsi sem nedávala žádný recept, tak toto video hodím sem, a chtěla bych znát tvůj názor pokud si najdeš čas na jeho shlédnutí. http://mustwatch.hztz.cz/film/food-matters/

Zároveň by mě zajímalo, jaké potraviny hlavně jíš, pokud bys byla tak hodná a napsala kdy, co jíš. Já se snažím se postupně udržovat tím, že jím většinu věcí s nížším glykemickým indexem, zatím cvičím málo, takže váha nejde moc dolů, ale nejsem si jistá, jestli nedělám něco špatně. Poradíš? Děkuji a přeji hezký pobyt v ČR, i když opět trochu zasněžený :(.

Thanx so much! I am sticking with it. I take myself to the gym every single day now! Your workouts are fun and they kick my butt!

love your workouts!!!

You rock you are amazing thanks for the workout videos i will start doing them thanks

Hi Zuzana,
i have send a comment and expecting a respond from you last week but now when i see the comments mine is not here.
i had a question regarding squats everytime i am doing squats i am having knee pains even though i am doing it right is there any solution for that?
thanks.
Christine.

Hi Christine – make very sure that your form is correct. Other than that it may just be that you have an issue or imbalance that is causing you pain. I can’t give you an accurate answer from afar because I can’t check to see if you are doing the exercises correctly. If you are experiencing pain with any movement then stop that particular exercise!

oh my good. I did it. puhh…
I did it in 24 minutes. it is very slow, I know. :(
hm…but I love your workouts =)))

thank you very much for your respond.

19 min 7 sec

you are cute.zuzana I order that you take car about your self Please. Ok zuzana!

Wow, just finished this excercise and I am loving it. It took me 35 minutes to complete, although I might have to look closer at my form next time.

Thank you! God bless you Zuzana.

Great workout!!

You’re doing a really great job, I learn a lot from your workouts! Thank you so much for your help!

wow I like workout u doing very good job i like very much .
i see your videos every day love it make me loss weight i like it.

I have been doing intervals in some workouts and time challenges in others.

Hi, hope you guys feel better soon, loved the q&a and the idea of the kettlebells, i have used them in the past, though alot of people tend to throw them and not use controlled motion, suggest use lightly, i have another suggestion, since im sure you have alot of guys watching and doing the workouts, why not have Fredrick do a more strength workout with the kettles and im sure the girls wouldnt mind watching lol

Zuzana i found your workouts in youtube about a week ago and i just love it! you have the most amazing body…i mean it, there is a lot of women that have ok bodies cause they get plastic surgery but you are so fit and so real and this is my ultimate goal. I work out on my own at home, i have equipment but watching you i think is really gonna help me to improve myself and to accomplish my goal! you go girl

I recently saw your workouts and I love it all of them , but i want to know if you have a workout for pregnant women i have 3 moths of pregnancy please tell me you have one workout for me , i dont have any medical problem .
Greetings from mexico city.

Hi Zuzana,

I posted a comment last week but says it’s still waiting moderation…

My question was basically what to do when reaching a plateau??…I’ve been working out since september and lost 10kgs during the first three months, but since december I’ve lost only 3kgs.

I workout 4-5 days a week, I do your workouts and other HIIT, circuit training, strength training and tabata routines.

I can feel my fitness level has improved and I’ve got more lean muscle, but still I need to lose more weight.

Please give me a piece of advice.

Keep going :) Keep beating those old personal best times, keep on top of your diet – keep being consistent!

Excellent workout. Its took me 23mins to finish and I was really pushing very hard to come in 20mins flat( just goes to show Zuzana is a machine lol.)

I second Todd Oz suggestion that Frederick should do some of the kettle bell workouts.This is not because I want eye candy but to show that men can get a great workout too following the routines and of course a little eye candy can be good for a woman’s soul.

How you guys still sick from clubbing or did you guys catch some type of traveling bug?

Take care good of yourselves. Try not to rush back to supplying us with new video, there is enough back catalog to keep us going for a long while.

hey i just started watching your videos and your really great. i use your tips for my workouts. thank you! keep up the good work.=)

Do you pay attention to what and how much do you eat? Unless you have some kind of health problems, it shouldn’t be problem at all to lose weight if you stick to small portions, real food and regular exercise. Check with your doctor if you have any concerns.

It is not a bad thing to have muscles, but you have to be happy with your own body of course. You should consider to cut down on your portion sizes so that you won’t gain the muscle mass if that is your concern.

Listen to your body. You shouldn’t feel heavy afterwards no matter what do you eat.

That’s funny. I didn’t know what the Amazing race was, so I asked Freddy. It sounds like a good show. I have never seen it but it sounds interesting. We want to travel more, but we are not sure yet how long we will stay in Prague.

You have to start slowly. If you feel any pain or cramps during the workout, you have to slow down and take it easy. If you are a beginner, than focus only on your proper form. You don’t even have to finish the entire workout if it feels too hard. Be consistent and do something at least 5 times a week.

It is probably something I was born with. I do have a nice skin if I don’t have acne. I used to have a lot of problems with acne, but I use great product that helps me.

Hi Adrian,

I am glad that you guys enjoy the workouts. I have been getting in the shape that I am now over the course of almost 2 years. I didn’t look bad before, but I didn’t have any strength or endurance, so I decided to do something about it. I have been doing short, intense bodyweight workouts for the past 5 months and that’s what got me in the best shape of my life so far. Now I added a kettlebell for an extra challenge, but I would like to keep it still very simple. Thanks for your comment.

Another great one Zuzana! My time was 17:11. Thanks for kicking my booty :)

subbed more leg raises for the v-ups, working around an injury…

[12:58]

Hi Zuzana,
I just started watching your video and its really great workout, just small question, thus this workout for men or women. little confuse.

i am from India.

Thanks you for great workout video.
shiva

13.59.6!!

Try to beat beat me Zuzana :)
haha I bet you could, I did 2 of your hardest workouts yesterday and the day before and my ass kills :p

I agree with the above, sometimes you just have a bad day, or you take longer but it’s because you’re doing the exercises right and feeling the movements more, rather than whizzing on through! The same thing happened to me, so don’t worry, you are not alone! :)

On 15th August I did that one and my time was 18min and a few seconds (didn’t write them done) today I did it again and my time was 15min!!! I can’t understand what I was doing those 3 minutes the first time hahaha but it feels soooo great=)