Hi guys,
How is your 30 day challenge going? I am starting the challenge over again tomorrow, because since I have already ruined it yesterday, I had another piece of chocolate today :) I am sorry for not being the best example for you guys, but I am just a human being with passionate love for chocolate. It is really not the end of the world and I know that I will make it eventually. The important thing is that you keep trying. The journey is just as important as the goal that you are after, so if you fall down you have to get up and keep going.
I did one of my older workouts today and I enjoyed it very much. I really like going back to the older routines. It’s just nice to be able to choose from so many workouts without really spending any time thinking about what kind of training I am going to do that day. Check out the Rock Hard Abs Workout . The full explanation of this workout with pictures is here.
There are 7 rounds of these exercises:
1. High Knees to Mountain Climbers (10 reps + 10 reps) x 5 rounds
2. Hanging Knee Raises 5 reps
3. Ninja Jump to Half Burpee 5 reps
As you can see in the video I was using my Gymnastic Rings for the hanging knee raises. I don’t have the rings anymore so now I am using my pull up bar from Ultimate Body Press that you can find here.
I am also using my cool Gymboss Interval Timer to keep track of my time and you can check out here.
It is kind of strange to watch this video and see the house where we lived in Malta. It brings back so many nice memories. If some of you guys are planning to live in Gozo in the next little while, I can really recommend you this house, because it is a wonderful place for a very good price. You can see the tour of the house that we did before we left Malta here. The owner is our friend and a very nice guy so don’t hesitate to contact him. His name is Teddy and you can email him at tedvic12@yahoo.com or give him a call at 00356 79 47 06 16. He was very good to us so I hope that he will rent the house soon again and find some great tenants.
Enjoy your workout and let me know how you are doing with your 30 day challenge.
Zuzana.
Enjoy today’s workout and let me know about your 30 day challenge.
Hi Zuzana.
Please respond…
I have just stopped the birth control pill and stopped smoking 8 weeks ago and I keep gaining pounds, week after week. I started your workouts on Friday, did one Saturday, rest day is going to be Sundays, did one on Monday and will keep doing them everyday (with Sunday as a rest day). Do you have any idea how long it will take to start losing pounds on the scale? I have increased my vege intake, I’m trying to cut my portion sizes, I don’t eat fast food anymore but for some reason I keep creeping up on the scales. I’m so depressed about it!
I moved to America a little over a year ago and was 123 pounds. I’m now, today, 135 pounds!!!
I’ve been measuring myself about once a year since 2005 and have it all recorded. I was at my smallest last March 2009 and now I’m at my all time biggest!!
I’m so sad about this. Do you think if I do your workouts 6 days a week for a month, will I start seeing results?
Thanks sooooo much for your workouts! They really are great and I enjoy doing them. I love how I can make my own weekly routine with your workouts and everyday is different. I can’t do as many reps as you yet, but hopefully soon I will.
Thank goodness, you’re not perfect! I had a “slip” this weekend, too: I had a piece of cake at an Italian restaurant, and then some ice cream. The funny thing is that I felt really nauseous that night, and my stomach felt funny the next two days. Guess I’m starting over again, too. Thanks for your honesty.
Hello,
I am looking at your workout on youtube, Fitness – Kiss My Abs Workout, this is a great workout, I did this about a month ago. However I do not find it in your archives for the detail, reps, sets etc.. maybe lost when your computer crashed? Could you do this workout again and a include pics and guidelines? Thank you!!
Kerrie
I think this is what you are looking for. It is under the “Daily Workouts” previous entries.
http://www.bodyrock.tv/2010/01/25/six-pack-abs-and-love-handles-workout/
I love the ninja jumps. My first try at this was pretty goofy to watch but since you redid the workout this time i am getting better. Years of long distance running has diminished my explosive muscle response but two month’s of your workouts and I can do these better.
Hi Zuzana,
sorry if I write again for this, but I want to know how did you can stay strong and consequent with chocolate flavour and this things….?
Best whishes Christin
Hi Zuzka,
what´s wrong with 1 on 1 with Zuzana? Thanx for this site.
hey do us a favor a put a blue link for the rings you do pull ups on. thanks so much…. by the way if you go to ebay and type in “zuzana” theres a black hooded sweatshirt i just bought that says “GOT ZUZANA?” hahahaha
hello =)
amazing workout ;)
26 minutes 14 seconds…puhh! I know…it’s slow…but I try to do it faster again.
I think it’s very hard to jump up from the exercise mat, isn’t it?
Hi Zuzana & Frederick ,
I have been following your workout since last 6 months.I have been noticing changes in my upper body and i’m pretty much happy about it …Thanks to you ..)But my lower part ie my bum & thigs have increased from before .May i know the reason for it ??
Thanks
Kim
I broke my junk food and sugar fast after 2 days!!!!
I am going to try again and maybe do 30 days of just organic juice!!!
I still haven’t done any of these excercises…they are motivating though.
I ride my bike to work. Only 1 mile. hehe
Hi Zuzanna
which is best for burning belly fat,elliptical or bike?
Ahoj Zuzi,
chtěla jsem se tě zeptat, zda nevíš, kde bych mohla zakoupit pomůcky, které používáš. Již jsem si to samozřejmě zjišťovala, ale v Evropě mají jen 1doplněk. Chtěla bych si pořídit celou sadu, protože jsi mě dobře motivovala tvými videi. Neuvažovala jsi o distribuci do ČR…:-) Jinak přeji hodně úspěchů a děkuji za motivaci.
Lenka
I, too, am passionate about chocolate but also love to bake in general. I know myself well enough to know I can’t do a 30-day challenge so I regularly give myself only one day a week to eat sugar. This, I feel, is more sustainable in the long run because I can control my cravings but still allow myself a regular “treat” when I’m out with my husband or for a girls night.
Hi Zuzanna, i am a full time tennis coach, the day i started doing yr workouts , i dnt get tired on court easily, my whole life has changed, belive me i hve never seen a posture like yrs, keep-it-up,
Sandeep Singh(INDIA)
Just wanted to tell you I’ve been hooked on your site since i found it about 2 weeks ago. Love love your workouts! Is there a sub move for ninja jumps? I tried and tried, and looked pretty silly doing it. oh and my gymboss timer is on it’s way, hot pink, I’m very excited!! Thank you for your posts!!
Ahoj,
nedávno jsem objevila tento Tvůj blog a jsem opravdu nadšená. Už dlouho jsem si říkala, že bych se měla začít hýbat a vylepšit svou postavu, ale až Tvoje videa mě k tomu donutila. Jsi mou velkou inspirací a motivací! Je to pár týdnů, co posiluji, a už vidím velké zlepšení a cítím se skvěle! Moc Ti děkuji. Mák jen jednu malou otázku k 30 days challenge: počítáš do “zakízaných” potravin i ovoce? V něm je taky spoustu cukrů… A co třeba ovocné jogurty? Nebo máš na mysli jen sladkosti, jako je čokoláda, bonbony atd.?
I did my own workout yesterday since I didnt have yours…
It was 4 rounds of:
100 jump rope as fast as possible
10 pushups
15 V-crunch
20 side jump to mountain climber (jump to one side, get in the plank position and switch between the legs 3 times, jump to the other side and do the same thing)
20 leg lifts (one leg bridge)
I dont know if this is as effective as your workouts, but it was very hot yesterday and this was hard! Did it in 21 minutes.
Surprisingly the hardest thing was the side jumps/mt climbers.
Hope you two get better soon :/
Watch those knees!
Someone told me people with extra weight around the mid-section, shouldn’t do crunches, sit-ups, etc. b/c it builds muscle under the gut making your waist larger. Do you think this true???
Hello my name is Laetitia, I am 30 years old and I am francaise.
I have just put myself in the gym at the house and I am a proteiné diet ( the Dukan diet).
I arrived on your site, it’s great!
I would like to have 1 information: I would want know your small machine that you hung on the size and which beep for example every 30 seconds. Knows what, how are is called, how we use it?
I would like bought the same for my gym;
I do not speak too English then about forgiveness for the faults.
Thank you very much
Hi Laetitia – there are blue links to the timer site in all of our posts :)
Hello
Sorry I did not have pay attention ;) I found thank you very much
Hello Zuzanna,
Even if you eat a piece of chocolate, I still don’t believe you are a human being, but a goddess. I feel energized when I watch your videos, and it is an inspiration. I work out 7 days a week to be fit as you.
Hope I make it.
Kiss
Jason
Hi Zuzanna, i really love your workout. I tried to follow your old 6weeks challenge. And now i passed 3 weeks already. But one of my big problem is, i turn back to eat a lot again because it’s during my period! Is that a serious problem for woman? I can’t stop myself eating sweets and proteins like before the period. I really upset with it right now.
I already order Gymboss from their website. And i think it will take quit a long time to me because i’m in Thailand!
Enjoy your website so much.
Thank you
Hi Zuzana,
Your workout site is amazing, you are in excellent shape, and since I started using some of your workouts, my conditioning has really improved…
Yuor abs are phenomenal! That si my goal, I will let you know when I achieve it/…
And one little piece of chocolate isn’t bad :)
ALL THE BEST TO YOU!!!
Nice work.You should put more videos.You motivate me
Just found your workouts today. I am on the road working. Your workouts are inteligent well thought out time tested useful exercises. I actually got up and did some of the exercises. I’m not in condition to do all of them yet, but the process is started. I used to love going to the gymn, but now I don’t have the money. Your exercises allow me to go beyond the sit up and push up while still being practical for my hotel room. Thank you.
Hi Zuzana and Frederick,
I just wanted to thank you for all of your hard work. I have been doing your workouts for 2 months now and I am really seeing results.
I was just wondering about the form for mountain climbers. Is it important to keep your core lower to the ground (like when you do planks) when you are doing them? I feel myself creeping into a more downward-dog (yoga) position every time and I am not sure if that is bad form.
Thanks for taking the time to read my comment,
-Alicia
Hi Zuzana, hi Frederick, hi all! :-)
I want to share with you all my happiness, because ’till now everything is very good and I am on the right way…
Take care of you, i’ll be back soon.. :-))
I have been incorporating her workouts as part of my stretching routine before my run. All I need is a timer.
Great workout!
Hi Zuzana!
I recently started following your workouts and nutritional tips and I love em!
Thanks so much for posting.
I love what you have on as well. Where do you buy your tops? The one you have on in this video intro (with the clasp in front) is so cute!
Thanks again and keep the info comin!
-Tiffany
Dark Chocolate has less sugar so your not doing such a bad thing if you have a little now and then.
sometimes cutting it out totaly makes me want it even more. LOL
My 30 days challenge (no sweets) is almost over only 1 day left. I’m strong and getting use not to crave for any sweets. Thanks, Zusana and Frederick. :)
the ninja’s are a nice touch…
[15:00] on the nose
Hey, I did this work out today at the gym: 24 mins! Unfortunately I couldn’t do the ninja jump! I’ve been pushing myself lately and one of my thighs is giving out!
The hanging knee raises are so hard to keep still! I realized I have to bring my legs back further like you do to avoid swinging. I love your stuff you are such an inspiration!
hey zuzana!
I was looking through youtube today trying to find a reliable workout for me and I ran across yours.I really like your workouts and I just started today. I am 14 years old, turning 15 next saturday, and i was wondering if you could help me. Im not over weight, but i would like to get into shape and have a nice body like yours eventually haha. I have a hard time deciding what to eat and what workouts to do. Can you help me please? And I have to say that the videos and pictures really help with the workouts.
Faster again! – 14:04:67! This rocks.
Hey Zuzka,
why feel guilty? Try to buy or make your own raw chocolate. You can eat it withou a guild and it’s sooo delicious! You can even loose some weight eating Raw sweets. And the best of all it’s actually good for your body.
Chocolate smoothie
1 cup of water
2 ripe bananas
1/4 teaspoon of sea salt
3 tablespoons of raw cacao powder, or carob powder
1 cup of ice
and a sweetener, you can use coconut water instead of water, or add in soaked dates, or stevia leaf, raw agave syrup or whatever you like.
Chocolate Sauce
1 cup raw cocoa powder/ raw carob powder
1 cup maple syrup* or other sweetner such as raw Agave/ raw Honey (whatever you like)
½ cup coconut oil
¼ cup water
Chocolate recipe suitable for molding
Ingredients:
1 cup grated cacao butter, ½ cup melted measure
¼ cup agave
¼ cup cocoa powder
1 tablespoon coconut oil
Pinch salt
Preparation:
1. To melt cacao butter, place grated butter in a glass bowl placed inside a pot or larger bowl filled with hot water. I use water that has been warmed on the stove to just below a simmer.
I check the temp of the melted butter with an instant read thermometer. It stays below 90 degrees when melted. Cacao butter may also be melted in a bowl in the dehydrator. Do not allow water to get into the chocolate, as it will “clump”.
2. Once cacao butter is melted, add agave, cocoa powder, coconut oil, and salt.
3. Allow mixture to cool slightly, until it starts to appear a bit dull and has thickened. This is also the texture you want to pipe raw chocolate chips.
4. Carefully spoon chocolate into molds. Tap mold on counter to level chocolate. Place lollipop sticks into chocolate and turn once to fully coat stick with chocolate. Tap again on counter to level if needed.Or just simply pour the mixture to ice cube trays.
5. Place filled molds into fridge until hard. This should fill two average chocolate molds, depending on size.
6. When fully hardened, turn mold up-side down and gently press back of each mold to release chocolate.
Enjoy! :)
Try it or google your own recipes.
By the way you are GREAT, Zuzana! THANK YOU for doing all these exercises for us! Hug!
Now I’m gonna jump right into this workout…yeah ;)
Thanks in advance for your kind and generous input.
Hi Zuzana,
What a brillant workout. I love this one because i need to up my abs a bit. I look forward getting near your time :D
Thanks for the inspiration
Mark
heyy zuzana,
are your abs supposed to hurt the next day?
because i do alot of abs and they dont hurt the next day?
thanksssss,
kayy!
Hey, I read all your articles, keep them coming.