Mar 12 2010

Banging Body Workout

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi everyone,

Today I did my workout for the first time with Bozenka. Bozenka is my new 8kg kettlebell. I heard that when you get a new kettlebell you are suppose to give it a name. Frederick called his new 16kg kettlebell Karel. I am new to kettlebells, but I am already hooked and I like the variety and challenge that they bring. I think that kettlebells are also way cooler  and more practical than dumbbells. You don’t need to have a whole set of kettlebells. You can do tons of exercises with just one. If you are interested in looking at kettlebell training I highly suggest visiting DragonDoor.com.

Todays workout is a time challenge, so you will need a timer. I am using my cool Gymboss Interval Timer as usual. Your goal is to complete this workout as fast as you can while maintaining proper form and technique for each exercise. Remember that if your form goes south, you should stop completely or take a break until you are able to continue properly.

The workout looks like this:

1. Kettlebell swing – 20 reps (or alternative exercise for those who don’t have a kettlebell, example: Jump Squats)

2. One leg Elevated Push Ups – 5 reps on each leg

3. Kettlebell swing – 20 reps

4. Side Plank Lift – 5 reps on each side

5. Kettlebell swing – 20 reps

6. Turkish Get Up – 3 reps on each side

7. Kettlebell Swing – 20 reps

I completed 3 rounds and it was enough for me :)

Kettlebell Swing – push your hips back, keep your back straight, weight is on your heels.

Explode your hips forward locking your knees. Squeeze your glutes tight as you thrust your hips forward. All the power should come from your hips. You are not swinging the kettlebell with your arms.

One Leg Elevated Push Up – Get into a plank and put one foot up on a chair or other elevated platform behind you. Raise the other leg up and keep it in the air. Bent your elbows and lower your upper body down towards the floor while keeping the entire body tight and in one line.

Push your body back up extending your arms. Your body has to move as one unit. Don’t arch your back and don’t push your hips up.

Side Plank Lift – Get into the Side Plank position and raise the front leg up and then bending the knee, touch the floor behind you with your foot as shown. Reverse the movement and return to the starting position. This is one rep. It is important to be tensing every muscle in your body for optimal results and to maintain proper form. Keep your body in one line, try not to rotate your shoulders and hips.

Turkish Get Up with Kettlebell – Grab the kettlebell with both hands and anchor it off of your bicep.

Tighten every muscle in your arm and the muscles in and around your armpit. Squeeze your abs as well and drive the kettlebell up extending your arm. Keep your eyes on the kettlebell at all times.

Rotate your body to the side from where you can position yourself into a squat. Keep your arm extended and your eyes locked on the kettlebell.

Get into a squat keeping your arm extended and eyes on the kettlebell. Your weight should be on your heels, your back straight and your toes and knees pointed slightly outwards.

Push off of your heels driving the kettlebell and your extended arm towards the sky. Reverse the movement keeping everything controlled. Do not collapse on the way down.

  • Roma

    Woooowww!!!… your first ever kettlebell training!!!…. i’m thinking for a long time to get a kettlebell or two… i’m really amazed of what i’ve read and seen on kbs and i wanna buy at least one… where did you buy it?.. the DragonDoor.com?… plus, do you find the 8 kg kb challenging enough?.. need lighter or heavier?..i was thinking of getting one of the same weight… tnx in advance for your answer… kiss 2 both of you!… :)

  • Roma

    big hug too!… ;]

  • Lindsey

    …one… LOL! I’ve always wanted to try kettle bells. It looks hard but fun. I’ll have to get some.

  • Ian Geda

    I love your workouts and think you are amazing. Your also really beautiful. I was just wondering if you could post the reps and sets for each workout video you have?? I know this would be a lot of work and understands if you are unable to do this. :)

  • E.E.

    hi zuzana! thanks for this workout! how do you feel about kettlebells as opposed to clubbells? do you feel/see a difference?

  • Pavlina

    YESSSSS! I bought a pair of these while back and havent used them much yet. I cant wait to do this tommorow!

  • Minnie V

    Hi Zuzana,
    Soooooooooooo happy to see the new kettlebell workout! Can’t wait to do it in the morning.I have to tell you I saw where some California producer made an offer to you guys. I wish you the best always and would love to see you move forward,but….. if you guys no longer have this website I will miss you much. Anyway,thanks again for a great workout.
    MinnieV

  • Lori

    Yay!! Your back! So glad you are feeling better! Was really missing your workouts! I was wondering can you just use a regular dumbell in place of a kettlebell?

    Thanks!
    Lori =)

  • http://www.myspace.com/tanyaphilipovich Tanya

    Hey Z!

    I learned the Turkish Get-Up recently at a Fitness Conference in Toronto, Canada. The instructor showed us very different form for laying down and getting up. Are you using a different technique? -Tanya

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  • michelle

    love it…as usual.variety is the spice of life1!!!

  • Lori

    Tomorrow I will get a kettlebell for sure!

  • Simon

    It would be nice to introduce new exercises with vissel and swiss ball, where balance and strength are required.

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  • Michelle

    Hi Zuzana,

    What muscles are being built with each exercise?

  • Mandy

    22:47 &
    21:45

    For my sister and I, but we did 4 rounds to make up for a lack of kettle thingy. :)

  • Santiea

    Zuzana,

    I am soo excited to see you trying out kettle bells. I first trained with them close to seven years ago (yikes) and I loved every minute, every exercise. I am including a link to a book written by Dave Bellomo, who trained me with kettlebells. I haven’t read the book, but knowing Dave, it should include some intersting exercises for all different sizes of kettlebell.

    It has been such a long time since I have used a kettlebell, but looking at your workout pics, I am ready to buy one, I loved them that much. Looking forward to many new workouts

    Santiea

  • Stephenie

    Zuzana,

    You are the Light of my life, so I am naming my kettlebell “Zuzana,” after you ;)

    Just know that if you are working hard, I am working hard. Keep up the most awesome work, I am spreading the word about you and your site to whomever compliments me on any visible progress. You should make a tank top that says, “Body by Zuzana…Bodyrock.tv” or something like that.

    xoxo,

    Stephenie

  • The Barefoot Warrior

    As always, great workout. :)

    To help with form, as well as Dragon Door there are also some other great instructors that give excellent form pointers on youtube. One of the best as far technique I have seen is Lauren Brooks, her username is kbellqueen. She will really help you “get” the hip snap, where the power comes from and is the base of almost every kettlebell move. :)
    Anthony DiLuglio gives an unparalleled free video breakdown of the Turkish Getup (I was afraid you were going to hurt yourself when I was watching you – please be careful!). You can also find him on youtube or at his website (can I give links here?)

    I am not an expert on the subject, but I am pretty experienced in this arena and I would like to please caution EVERYONE who wants to try kettlebells to PLEASE SEE A CERTIFIED INSTRUCTOR BEFORE YOU BEGIN!!! There are so many ways you can hurt yourself – especially your back – if your form isn’t correct. The good thing is that once you get the form down you become pretty much invincible and your strength goes through the roof.

    I hope I didn’t come off as preachy, and I would just like to prevent injury. I hope it didn’t seem as though I was talking over you on your own site because I am very happy to see you taking up my favorite form of exercise! It is so addicting and empowering. I am swinging a 44# (20kg) bell now, TGU, cleans & presses and snatches with a 30 pounder (13.6). I never was able to do a pull-up before I started kettlebells, now I can do at least 6 without feeling it… this is the greatest core strengthener around!!! :D :D :D

    Anyways, I can’t wait to try this workout – thanks for all you do! :)

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  • Barb

    I love working out with Kettlebells, so thank you for this workout it’s, very tough, but will definitely get me in better shape. I have 3 kettlebells, I did this workout with my 12Kg Kettlebell (which I just purchase last week) and broke it in with this workout. I sincerely want to thank you for being so generous in sharing your daily workouts and wanted you to know it’s appreciated

  • Tom W

    Zuzana,

    didn’t even know you guys were “into” kettlebells; your form looks perfect…

  • Amberae

    looks like an amazing work out! I haven’t seen you so sweaty in a long time.

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  • Paul S.

    Those Turkish Get-Ups are a great total-body exercise…

    I wonder how much weight you can do, Zuzanna, if you were to use a full bar with weight on both ends?

  • Nivea

    Awesome exercise… It really brought me a lot of challenge! Great!

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  • Dakota D.

    Does anyone have trouble with their desire to eat bread?

    I’ve been eating healthy and have been trying to stay away from sweets and junk…but then there is BREAD.

    I happen to eat a lot of it! It wasn’t really like this before, but now it’s like I’m turning to something else bad to eat.

    What did you do to help this?

  • http://scillasdotter.se Alexandra

    I´m gonna bye my kettlebell today :)
    So I looke forward to more exercises with them.
    Have a great day Zuzana.. Your the best!

  • http://scillasdotter.se Alexandra

    One moore thing..
    I looked at my local training store.. and they just haved 4Kg.. is that enough?
    Or should I looke for 8kg? or at least 6?

    I mean they exercises that you do.. do they take the same effect with a 4 kg.. It seams a little to light

  • http://TerrenceMorris Terrence Morris

    I am in love with you did two of your workout insted of going to the bar forgot that sweating felt os gooooooood thank you my love will do it every day thanks again i am happy wow!

  • Theodora

    hey zuzana today the first thing in the morning I did was to check your new workout!!I’m about to do it but could you give me a variation of the “Turkish Get Up with Kettlebell” exercise without the kettlebell?

  • http://www.fotolog.com/flaviarj FlaviaRJ

    Great Wokrout! I´m loving more and more, because the exercises are becoming more powerfull!! \o/
    I have a question, when you´re doing bodyweight exercises and the ones you are used to do are becoming easy we obviously have to go to more chalenging ones, but what do I do when the more difficoult ones are still too hard for me? I´m stuck in this point, some exercises are easy for me, like: mountain climbers, the most kinds of squats (only the one leg squat – still HARD!! ), dancing crab, those ones for example, and I´m trying to increase the repetitions, but I´m doing it more like a intuition thing, simply because I honestly don´t know what to do.
    I know I can´t be doing the same exercises every day because it´s important to vary só I donno what to do…

    I loved the idea of the kettlebell, but if I back to do my workouts with equipment I´ll have to workout only at home again and sometimes I workout with my brother and a dear friend. Can you give me a good advice? <=)
    Thanks a lot!!
    You guys are really better every day!! ^^
    Conratz!

  • Monifah

    Hej Z,
    How do you know how much weight to get?? Why did you choose 8kg and Frederick 16kg?

  • Riyadh

    I was listening to this add you have on your website.
    I am litte concern – or like to reconfirm with you.
    It say that not to do abs excerise — it will make your belly bigger- because you will build muscles under the fast which will result make your belly bigger.

    Also do you recommend to buy this program.

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  • Marianne

    Hey Zuzana, love the idea of naming the Kettlebell. You say you only need one Kettlebell, but that will only be at the start. You’ll find you will progress very quickly (especially with the swings) and you will soon need a heavier one to get the same effect. Also for front squats, lunges, high pulls and even snatches. I started off with 8kg and I’m now using 16kg for swings, but mostly 12kg for everything.

    Where did you get the idea for using kettlebells now? I’m surprised you haven’t used them before.

  • http://ozziepossum-diyhealthfitness.blogspot.com/ ozziepossum

    Zuzana, I’m here, I’m here!! Please don’t throw your kettle bell through my computer screen (or my boyfriends computer in this case)

    Wow this workout looks very intense. I don’t have a kettle bell at this stage but plan to get one after I’ve settled in my new place. Can you tell me what is the weight of the kettle bell you used? And did you find it heavy enough or too heavy?

    I’m really excited to try kettle bell workouts. Keep ‘em coming!

    Dee
    Aussie Aussie Aussie, Kettle Bell, Kettle Bell, put on the Kettle!

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  • Marťaska

    Very impressive workout!!!

    Although I started doing your workouts only one month ago, I can already see improvement in my endurance, agility, strength and some physical changes too. And the best thing is, that I enjoy the workouts so much. I am addicted already. And thanks to you, I have bought …exercise mat, pull up bar, gloves, jump rope, timer and now it’s time for a kettlebell :).
    My boyfriend is very impressed with my dedication.
    I hope you will never stop doing these videos.

    “Z celého srdce děkuji” x

  • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

    I am sooo glad you are using kettlebells :))
    That turkish get up looked so evil, I could almost feel it.
    look forward to trying this out.

  • KayJ

    Hey Zuzana

    How do you like the kettlebell pump? They make you feel invincible right? I’ve been using them for about 2 years and I love them! They are truly an all round tool for your workouts.

    I started using them after my boyfriend told me how they work muscles you forgot you had and were a great source of cardio too. After 2 weeks, I was visibly smaller and toned. The fun began when I started inventing my workouts mixing in kb (kettle bell) with other things.

    Good luck with future workouts! It’s great to see a strong woman inspiring others. This site is a great source of ideas!

  • Joanne

    Hi Zuz and Fred! My previous comment has been awaiting moderation since 4 days, so I’ll just ask my question again:

    It is common to hear people saying that you shouldn’t eat carbs in the evening because it will turn into fat. I would like to have your opinion on this, please. Do YOU eat carbs after 5 pm? Thank you very much.

    I hope you will feel better soon. Take care!

  • Roq

    Great workout! I think it’s great that you have included KB in your workout. I have a few and love working out with them. I don’t think the 8 kg is going to be a challenge for you for long. I was told that as a woman I should start with a 12 kg bell, which I did. I’ve seen some variations of the Turkish Get Up, never your version though. It looks a little weird to me. Anyway, congrats for your Bozenka. I didn’t know I was supposed to name my bells :-) Do you know if it matters if they get gender specific names?

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  • Eliza

    Hi Zuzana. I’ve been watching your workouts for few some time, but never felt strong enought to try them myself untill today haha. I did it in 35 minutes, but i’m still proud of myself. I’m afraind i’m not that strong yet so i had to make some changes… Side Plank Lift- i coundnt do them standing on strainght arm, so i did put my elbow down on the floor and could only do normal Push Ups, not One Leg Elevated Push Up…Anyway thanx for the vidio, i hope one day i will be able to do it all like you do=)

  • Kelzafit

    love that you have added a kettlebell to your workouts, I am hooked on them also! great form for a newbie too :)

  • Kasia

    Bożenka is super;)

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  • Elena

    Hey Zuzana!!!!

    I’m a great fan of your workouts!
    I’m looking to gain weight and i’d like to get a bigger butt. I thought it would be good to do your exercises, even if most of them burn a lot of fat, because cardio is good for the body!
    Also, one question. Have you noticed that your butt is increasing in size? A trainer told me once that if I increase the weights i’m using while squatting and decrease the reps this will result in a bigger butt. I guess i’d like to know if there is hope for me to get a bigger butt and your thoughts on the subject :p

    Thank you for everything so far!

  • Akamaru

    Ahojky Zuzko, všude se snažim najít Interval Timer jako máš ty, ale ve vyhledávači se mi objevují jenom stopky a když už je tam to, co máš ty, tak je to v zahraničí a to se mi nechce objednávat :). Poradila bys mi nějakou značku nebo konkrétní výrobek tady v Česku? Díky předem .)

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  • Kris

    Hi Zuzana,

    I do really like your Turkish Get Up :)
    I m sorry, but it does make me laugh, in a good way of course, because it s also a little bit cute when you do the first, here I see that you re really trying to push hard and beat that weight, so as you re standing up pushing that weight with full power than you get back into your basic position and say ONE … thats hilarious, btw you re smiling ,too :)))

    looking forward to the next video :D

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  • rose

    hi zuzana!great workout!i just LOVE my kettle bells.!just thought i might mention that you need to be super careful not to lock (snap) the knees.alot of people make this mistake with the kettle bells.even if u look on the net to learn proper form, alot of “experts” are doing the swings whilst locking and snapping at the knees.just a word of advice.
    ps.-u look great!…you should get a cold more often!haha
    xoxo
    rose.

  • ken

    great workout…I was just putting together my kettlebell / TRX workout when I checked out your workout for today…very nice I may do yours tomorrow.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Bohuzel, ja o jinem nevim. Kdyz kliknes na tu modrou linku v textu kterou pokazde uvadim tak se dostanes na stranky kde si timer muzes objednat ze zahranici. Neni to nic sloziteho a neni v tom velky rozdil.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    My but is not increasing in size :) it just maybe getting rounder thanks to the strength training.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    You did the right thing. It is great that you didn’t get discouraged and instead you have modified the exercises that were too challenging for you and that is the right approach. Keep going.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    I have 8kg kettlebell which I think is perfect for me. Anything more than that would be too heavy I think.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    You have to try some exercises before you buy the kettlebell to see which one will work for you. There might be some general advice, but individual approach is always the best in my opinion.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    We don’t control the ads that show up. If there is a some great program that I know about I share it in my post. This is a free site, so we have to have ads to support this site.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    We tried to lift the kettlebells before we bought them :)

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Sure, you can do it with your own body weight only or you can hold a bottle of water instead for example. You can basically grab anything that ads the extra weight.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    You are in a great position if you have still space for improvement. If most bodyweight exercises are still very challenging for you, then you don’t even need to think about buying the kettlebells. I can do 15 pistols with my eyes closed so I thought that now is the best time to introduce the extra weight in my own workouts. Mountain climbers are easy only if you don’t push hard with your max effort and the same with jump squats, etc. ;) My advice is to stick with bodyweight exercises until you decide that is the time to add an extra challenge.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Strong will only :) I love bread too. Stick to small portion sizes at least.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    I can imagine that bar would be a lot more challenging. I still have a lot of space for improvement.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    haha :) I know it was brutal

  • http://www.metrohealthandfitness.co.uk Andreas

    Super WO, you should definitely have a go at the kettlebell clean and I think you’ll have great range of movement for trying the snatch. Most men have upper cross syndrome which needs to be worked out but it’s an excellent move.

    Best Andreas

  • Frederick

    This is better than TV :)

  • Borge

    Killer! I went and got a 16 kg kettlebell and got to work! Always nice to have more ways to mix it up.

    The Turkish Get Ups were quite a challenge now!

    Tonight I’ll try another one of your recent workouts, been catching up and beating my PB’s on the 500 reps and 550 reps workouts earlier this week. ;-)

    Big hug
    Borge

  • Michelle From Canada

    Perhaps you are being to restictive in your eating and that makes you eat more bread….just a thought.

  • Michelle From Canada

    NO, it sounds silly.

  • Michelle From Canada

    At the risk of replying to too many posts, I will try to answer your question Joanne. I think it dosent matter what you eat or when you eat it. Its just a matter of calories in versus calories out.

  • Maria

    Zuzana, let me tell you I got into your workouts yesterday, i’ve ALWAYS been an active person, played all the possible sports, and I simply live for it. How ever I’ve never been able to get a fit, lean body like, you there always that minimal fat covering something, so I believe you might give me a hand here. Let me tell you I did one of your workout yesterday and at least my chest hurts today, sign of a good workout cause its been years since I feel sore from exercise. However I have a question, i read somewhere that you tried taking some supplements ( a green one I believe) where you stated it didn’t work at all, before I read that I order some thermogenic pills, build up from plant extracts and CAFFEINE. I hate coffee, reason why I never in my life have consumed caffeine. My question is, do you believe, the coffee you drink is helping boost your metabolism as well? Would this pills do something for me, since I don’t drink coffee? or should I drink coffee instead ;).
    Thank you for all the hard work you both put into this, I hope to get stuck with the program!

  • Maria

    Oh sorry I forgot, do you sometimes do two of this workout in a day? yesterday I felt like I needed more!

  • Angelina&Ahmed

    For so long my fiance and I diet and workout then stop then start and this time, thanks to the videos here, we’ve been much more serious. The problem is still the yoyo dieting- and when one of us lacks motivation the other seems to fall off the trail too.. Motivation isn’t the problem, I think it is covienience… It is easier to pick up food on the way to work etc.. Did you ever have a hard time beating this?
    Thanks for your amazing videos. They are all done at home and with little equipment, something we CAN do, and have started every single day! xox

  • Peter

    I’m very impressed that you do the squat variation of the Turkish Get-up. Form-wise this is exactly the position you need to be in for the overhead squat as well. I’ve been using Kettlebells for a couple of years now and it’s an exercise I’ve never been able to do. I just can’t extend my arm over my head when I’m in the full squat position.

    Anyway, another great tool to add to the mix.

    For a dizzying array of kettlebell exercises try Steve Cotter’s Encyclopedia of Kettlebell Lifting DVDs, (volumes I & II). It’s to kettlebells like Bill Pearl’s Keys to the Universe is to free weights.

    Rock on,
    Peter

  • Dawn

    Yes using heavier weight and lower reps will result in a larger booty when you squat, as training like this promotes muscle growth. you should also rest longer in between sets if you are working out like this, bout 1 min or more between sets. training with lighter weight and higher reps trains your endurance fibers more, and is more for weight loss or toning. it also workes better whith a wide legged squat. other exercises you can do( these involve using weights) as well are barbel step ups, stiff legged deadlifts, or heavy weighted lunges

  • Dawn

    I just rememberd, if you are trying to gain size you also want to workout less often as the way muscles build is through tearing when you workout then repairing so you need a at least 48 hours or more in between workouts for your muscles to properly repair. preferably only 2 or 3 days a week, you also need to eat more, if you are not gaining weight your muscles are not growing and you are not gonna get a bigger butt just a rounder one :)

  • Dawn

    I am gonna be doing this workout today and I just wanted to let everyone know that you can easily do the kettle ball exercises with a dumbell instead, for the swings use a slightly lighter dumbell if you like and so 10 reps each arm, legs slightly wider apart. and the Turkish get up can also be done just fine with a dumbell

  • Emily

    I love your hair up in a bun!

  • Leanne

    Wow!! I wondered when you were going to get into kettlebells and now you have woo! I’m a MASSIVE fan of kettlebells and just finished my own routine today, which is pretty killer. I have a 4kg, which I’ve now outgrown, an 8kg and 12kg.

    They’re so fun and provide strength and cardio workout at the same time.

    Welcome aboard comrades :D

    x

  • Joanne

    Thank you for your answer, Michelle! I tend to think like you, but it is so frequent to hear that carbs are bad that I started doubting…

  • xochilt

    Hi there, I am brand new to your blog it is amazing the power you have. Thanks for the inspiration you are for people like me. Yesterday I tried one your workouts and I can tell that they work because I am sore!! Anyway I just want to say THANK YOU, for sharing and you are a role model.

  • Lenka

    Ahoj Zuzi.

    Cvicime podla Teba aj s mojim priatelom a chceli sme Ta poprosit, ci by si nemohla dat echo dopredu, ked uz si ides objednavat nejake naradie na cvicenie, aby sme si ho mohli hned objednat aj my a mohli hned cvicit s Tebou.

    Tvoje cvicenia su super a si pre Nas velkou motivaciou.Este sme Ta chceli poprosit ci by si nemohla urobit aj nejaky vstup o Tvojom sukromi, ak Ti to nebude vadit /napr. kedy si sa dostala k sportovaniu, ci si sportovala aj pred prichodom do Canady, co Ta viedlo ist do Canady, co si tam robila, ako ste sa zoznamili s Frederikom, co porabate cele dni a tak…/ Samozrejme ak nemas problem o tom hovorit.
    Myslim ze si motivaciou pre mnohych mladych ludi a chceme o Tebe vediet vela:-)
    DAKUJEME.

  • Rosie

    great workout! I’m surprised at how sweaty I am! All I had was a 10lb. dumbbell (4.54kg), but I still worked hard and got a nice workout. Thanks!

  • http://www.carolynbellpilates.com Carolyn Pilates

    Maria, see Z’s FAQ video…she restates that she doesn’t supplement and the only workouts she’s doing are the ones she records for us.

    I find it such an inspiration that Zuzana is getting results the old fashioned way: hard work and clean eating.

  • Maya

    Hi zuzana!

    I am a big fan of yours and totally admire your workouts! you have a pefect body!!! I am asking for some help :( i have 2 babies (2nd one is 6months old) and i put on lot of weight after my 2 deliveries. i was 200lbs! now i weigh 175 pounds and 5feet 7inches tall. but i look awful and want to loose weight and be healthy. i tried your warm up exercise for absolute beginers yesterday and my body is so sore!!! i cant even sit in the toilet. i only did warm up as i was so exhausted. please help me. can you advice a proper workput for me

  • http://www.carolynbellpilates.com Carolyn Pilates

    Elena,

    The 3 rep ranges are: 4-6 for strength, 8-12 for shape/size and 15-20 for endurance.

    In your squats, be sure you feel weight in your heels. This will keep the work in the back of the legs and butt. If you transfer weight into the balls of the feet, you build the quads.

    Building muscle will also require adequate protein.

    You’re trying to build your butt..I’m trying to minimize mine!

  • Lvette

    Today is my rest day…so no banging body for me. Zuzana and Frederick if you guys haven’t seen the new Lady Gaga video for telephone check it out at http://www.vevo.com. Also check out videophone video from Beyonce featuring Lady Gaga.

    Anyways,once I get back to Canada will be ordering my Gymboss interval timer. My new years resolution this year was to spend money in a mindful way, so since becoming a bodyrocker Feb 15 I have be doing the workouts with an ordinary egg timer. For some reason yesterday the egg timer was a total bust while I was doing the Full Body Assault workout…egg timer not good interval training tool.

    I have a question for anyone to answer. Why is my upper body so sore from the workouts but my lower body is pain free? I personally thought that my lower body was my weakest part and I was expecting and dreading not been able to walk after doing so many squats and lunges.

    Here is a cheer for those bodyrockers working out today. GO! GO! GO! HARDER!! HARDER!! HARDER!!!

  • Emily B.

    Hello Zuzana,

    I haven’t done this workout yet, because i don’t have a kettlebell or club bell. I do have an exercise ball that is really easy to hold on to, so I think I may try it with that and let you know how it goes. On a random note, the lighting looks really good in this video. warmer maybe-? Summer’s on the way!! I also wanted to share a workout I made up from you as an inspiration :) I call it:

    The Hulkonator.
    Burpees X 5
    Isometric towel pull X 25
    Burpees X 5
    Chest Press X 20 (with 15 lbs in each hand)
    Skipping X 100
    Chest Press X 20 (same weight)
    Push-ups X 10
    Flies X 25 (with 2.5 pounds per hand)
    Push-ups X 10

    I did two rounds of it really fast in about 20 minutes (I’m sure you could probably do 5 in the same time :)Also, on the push-ups I used “the perfect push-up”. It’s a piece of simple equipment my boyfriend got me for christmas that targets the chest muscles very well. Thought you might be interested. Thanks again for everything you and Fredrick do!!!!

    p.s.
    Glad to see you feeling better :)

  • Alicja

    Hi Zuzanna,
    I was wondering – just because I am a very curious person – what is your hight, weight and how many cm you have in hips and waist?
    Anyway – great body, great exercises, big inspiration for me :) Greetings!

  • Carolina

    Hey guys, just to let you know that I became a big fan of your site and I ‘d like to share a personal story.I decided to quit, in just one day, my prescription antidepressant after 9 straight years, 5 different amino acids, a good diet (not to loose weight, just for the brain) and exercise are part of my plan to support the killer withdrawal effects. Zuzana, and her amazing workouts has been my biggest inspiration to hit the gym every other day,and the most important part of my plan, since the aerobic part of the workout is what brings my energy back.

    On a separate note, I love your taste in work out clothes Zuzana, I hope to see your own line one of these days. I bet it would be amazing!
    Thanks for your hard work and dedication :):):)

    Carolina

  • Mickela

    Hi Maria coffee is a stimulant and yes it does affect your metabolism and also your appetite, but it really isn’t good to over do it. I think personally that the fat burning pills out there are a gimmick. Diet is the key.
    I have lost fat slowly, from following Zuzanna’s workouts and diet advice as well as doing Bikram yoga.
    I am a totally different body type than Zuzanna so I focus on that fact. stay strong and keep working hard.

    can’t wait to do this workout the sporting goods store has a kettle bell sale.

  • http://www.janetspreiter.com Janet

    This was a great challenge! I have never touched a kettleball in my life, so the only familiar part was the push ups :) Since I haven’t acquired a kettleball yet my makeshift home gym was two old gallon plastic milk jugs filled with water and taped together at the handles, which is within a pound of your kettleball weight. They certainly did the job! On the turkish get ups one jug lay on each side of my arm…nice balance. I was pretty happy with this arrangement because I wanted to see how it felt before buying a kettleball. I did the three rounds in 29:03 after my morning hill run, going carefully to focus on form for so many new exercises. While it is not exciting I can see it is effective and will probably graduate to a real kettleball very soon. Love the new challenges!

  • Tracy M

    I just want to thank you so much for your workouts. I have had Kettlebells and just never got into them. Now that you are doing them so am I. I have always done weight workouts and never really believed in bodyweight workouts but since I have been doing them boy was I wrong. I have seen alot of improvements. I have been doing your workouts for about 4 months now and love them. So I want to thank you so much again. Your the best.

  • Sophie

    I’m to afraid to do the swings. Knowing my clumsiness,I will for sure throw the kettle straight into the wall.

  • http://www.janetspreiter.com Janet

    i love bread, too! I think I could eat a whole loaf with a cube of butter, especially sourdough and whole grain crunchy wheat..son’t get me started!…I have to limit myself :)

  • http://www.janetspreiter.com Janet

    i love bread, too! I think I could eat a whole loaf with a cube of butter, especially sourdough and whole grain crunchy wheat..don’t get me started!…I have to limit myself :)

  • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

    Hey guys,
    I just wanted to share an article on the Turkish get up and kettlebells.
    http://kettlebellworkouts.com/2010/03/turkishgetups/

  • raeNYC

    Hi Zuzana,
    Can I do the Turkish Get Up exercise with a dumbell as I do not have a Kettlebell(as yet:). I appreciate you posting the alternatives to the Kettlebell exercises!
    Regarding the Ninja Jumps (from previous workout), I am really struggling with this exercise. Instead of my butt resting on my feet for the starting position, I am lifting my butt a few inches off my feet (pulsing a bit) and then exploding upward. My question is whether this is wrong and completely defeating the purpose of this exercise? Or is this on the right track. I know a few other people are having trouble with this too and thought I would mention this, looking forward to your response. Thank you for all of your help!

  • Milena

    Hi,
    I wasn’t too sure if you said whether a regular dumbbell is ok for this set of exercises. Is that the same as a clubbell? Thanks!

  • raeNYC

    Hi Zuzana,
    Can I do the Turkish Get Up exercise with a dumbell as I do not have a Kettlebell(as yet:). I appreciate you posting the alternatives to the Kettlebell exercises! Thanks*_*

  • Marilyn

    Zuzu,

    Your are just amazing girl. Keep up the excellent workouts, and keep inspiring us all. Lately, I’ve been lazy, but when I view your videos, I get right back into the swing of thing, and for that…….I thank you!

    :-)
    Marilyn

  • Cassidy

    Rose:

    I have been using kettlebells for few years now, and I am not sure what you mean by not locking the knees.
    Also, if many of the ‘experts’ are using this form, don’t you think it would be considered correct?

    I have tried to do a swing by “not locking my knees” and you do not get the same effect of the swing and the emphasis is no longer on the hips and the gluts.

    If you have a youtube video that shows your form and technique, I would love to see it.

    As per Zuzana’s form, She Is Doing It Fine!!!

    Especially for a beginner – and she will only get better.

    Cassidy.

  • kaleio

    Hi Zuzana!

    What a nice surprise to see you and Fredrick using kettlebells now. I’m a HUGE fan of kettlebell workouts.

    I just wanted to let you two know that I’ve created some pretty awesome (and really tough) circuits combining kettlebell exercises and your bodyweight circuit workouts. :) For me, kettlebell and bodyweight circuits are the best.

    Debbie

  • Chantelle

    Hey Zuzana,
    I my goodness. My butt and inner thighs are so sore today from the Kettlebell swings!!! I absolutely loved that workout. Great variation. Looking forward to the next one!!!
    Chantelle

  • Mickela

    I can now do 2 consecutive unassisted pull ups. I am so proud of myself that I had to come back and post this.

    This is a great feat for me. I also got compliments in regards to my body looking leaner and stronger. It is all about determination and focus, but I also think that having Zuzana as my inspiration/aspiration is a big push.

  • Triona

    Hey everyone here is a link that might help you in choosing the right kettlebell http://www.youtube.com/watch?v=hPvGPUlAPW4&NR=1 Enjoy

  • becca

    Hey great workout. For anyone who doesnt have a kettlebell, a 5 or 10 lb. dumbell is a great alternative. I used a ten pound dumbell for the swings, holding the one end with both hands, and used a 5lb. for the turkish get ups. check this link out too http://www.youtube.com/watch?v=vrm0bGfpni8, its called “the kettlebag… AKA the kettlebell on a budget.” its so funny but rly a good idea

  • becca

    o zuzana u should check out these videos too. http://www.youtube.com/user/FizzycalFitness
    he does a lot of bodyweight training outside like in parks and stuff. I got some really good ideas and i think you could incorporate some of these moves for your dip station and chinup bar

  • S

    If you watch the FAQ video, she answers these questions.

  • Gina Derksen

    Hey i have a question for you I work on an ambulance and i work 24hr shifts for 4 days straight i find it hard to do workouts outside. I really like your workouts my question is i am trying to get an awsome body and i was wondering if you got your body just from doing your at home workouts?

  • sandy

    what kind of camera are you guys using? I love how your videos and your pictures come out. Please let me know. =) Love your workouts. You guys are such an inspiration!

  • Bren

    hi zuzana, i was wondering, can i use the medicine ball instead of the kettleball??

    xo.

  • http://abundantlife-katie.blogspot.com Katie

    I am happy to see you are using proper form when using your kettlebell :) I have one at home and love it! I should really be consistent with using it though. I find it better to go bare footed when using the kettlebell. It strengthens your feet and ankles that way. You don’t need to worry about protecting your feet if the kettlebell lands on your foot because your shoes isn’t going to prevent injury anyway :) Thats my own preference anyway. Your videos keep me motivated, thank you!

  • Raja

    Hi there Zuzana. I have been following your workouts for a good 3 months now. I’m not seeing a big difference though. I do my best to do as much as you do and I haven’t ate any junk food for over a month. I want to know what I should do. Please help me!!!

  • Kelly

    I am new to your website and I am super excited about all the workouts. What an inspiration! How did you get started? Are either of you employed outside of the blog/webite or is it your main focus? Also, you are in fabulous shape and I am sure countless people have told you so. Is it possible for anyone to get in that kind of shape? Does it take a strict, clean eating regimen? I want to be in the best shape that I possibly can and want to know all that it entails…..I will keep scouring the website for more answers as well but I hope for a reply.
    Thanks Again,
    Kelly

  • http://www.fotolog.com/flaviarj FlaviaRJ

    Thanks a LOT for the answer!!
    \o/
    I´m going to do that!! FOR SURE!!
    THANK YOU ZUZANA!!
    ^________^

  • Lechuza

    Hi Zuzana
    I’ve been following your blog for about 4 month now, and it has been a great source of information for me, thanks for the quality and the great effort you put in making this blog.
    I´ve incorporated some of those great workouts and tips into my training and diet, but somehow I have difficulty managing the size portion of my meals. I find myself now in a stage of depression I might say, to the point that I have stopped my daily workouts. I now pig out at night and I want to cut this bad habit. I found in one of your previous diet entries that you take phylum as a supplement that can minimize the intake of food once it swells in your stomach. I was wondering if you still take it, do you have it before every meal or just once a day?
    Thanks again!! And if you have any other advice or suggestion for me to manage the size of meals, please let me know. I really want to eat properly. =(
    Best regards,
    Lechuza

  • Beth

    Hi Zuzana, i’m just wondering if it’s safe to do a workout eg.”Full Body Blast Workout” and then retire straight to bed? I’m worried if it would do harm for my body or heart.

    Thank you for your expert advice.

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  • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

    Oh man, just did this one 3 rounds in 30:50
    Good start of my sunday morning :)

  • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

    Damn Zuzu you are strong! 15 pistols with your eyes closed.
    I am still working on them.
    Hats off!

  • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

    LOL Zuzu’s butt os most definitely not getting bigger.

  • Dawnylou

    Hey Zuzana,
    Glad you are feeling better now. Have loaned my MIL’s kettlebell so am going to try this workout once I have hauled my ass out of bed!!

    Anyway I have a couple of questions if you don’t mind?

    I am worried that I might become too muscular in my legs, I saw (way back) that someone had mentioned their friend was bulking up when she worked out and you suggested it may be due to diet. What specifically about the diet would cause you to bulk up rather than tone down? Too much fat? Too much meat?

    Also I struggle with some aspects of your workouts.
    Exercises which require me to lie on my back, I really struggle to keep my back flat on the floor & end up with an arched back which obviously aches.
    I cannot do the exercises which require the pull up bar – I can’t pull my own weight up.
    And the one (sorry I forget it’s name) where you start kneeling and jump into squat like position, I end up almost face first in a heap! lol
    Do you have any hints or suggestions for these exercises? I hate not being able to do them as it feels like I am not working out when I waste the interval attempting but failing to do them!!

    Thank you in advance x

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  • Iris

    ????????????????????????????????????????????????????????????????????????????????????????????????????????????????????

  • Maya

    You butt looks great and is definitly NOT getting bigger. Actually, your whole body is getting smaller! Don’t get too thin though, at some point you will loose your magic sparkle. I red you wanted to loose more on your legs and arms, but in my opinion you look perfect right now.
    Nice workout by the way, really inspiring, very good training for martial arts!

  • Bren

    zuzana, its me again…. i have a question, does wearing tight jeans cause stretch marks??
    i’ve heard this many times, is it true?

  • Anne

    what a fun change of pace! Love using the kettleball. I’m really sore today which hasn’t happened in a while!
    24 minutes 3 secs!

  • Carolina

    Ahoj Zuzka.

    Tak mam po tomto cviceni poriadnu svalovku na zadku:-)
    Bolo to super cvicenie, vlastne ako tvoje vsetky ostatne.
    Chcem sa Ta spytat, ci robis aj nejake doplnkove sporty, dalej ohladne pitneho rezimu a regeneracie. A este ci cvicis v nejakom pravidelnom case, alebo je to kazdy den rozne.

    Diky.

  • http://bodyblog.tv Lish Weese

    Hi Zuzana,
    I have a new question! I am noticing fantastic results in my butt and leg area..a leaner, more toned overall appearance. My shoulders and arms I see not much improvement. I have really narrow shoulders and have thought of increasing my protein a little and my overall calories a bit. That will grow my upper body properly in time but will my legs grow thicker …they are just where I want them! Any suggestions??

  • Niko

    Phew! Just completed this killer. Unfortunately I’m a bit skint right now so I can’t afford a kettle bell. For the swings I tied 3 5kilo dumbbell weights together with rope and used 16kilos on a dumbbell for the get ups. The kettle bell looks a lot safer than my idea for the swings, although thankfully my knots are good lol :)

    Thanks again for another awesome workout!

  • Barb

    Yes she’s doing the squat version of the TGU, it’s one of the most challenging ways to do the TGU

  • Amandafit

    Zuzana,

    Wow! This one was tough! I had a 10lb kettlebell and a 16 kg… obviously I had to use the 10 lb one and it was still pretty tough. It may be because of the tough workout yesterday. Thank you again for such great workouts and your way of showing and explaining them. I tell everyone I know or meet that is interested in getting in shape about your website!

    Amanda

  • Danielle

    Hi Zuzana, just finished the workout and I am finished. It is much harder in real life (than when u look at the video)..My butt is getting a rounder shape thnks to the great workouts your are posting (and I am copying). My arms also start to get (a little bit) shape. It feels good to see the results. I also did one of your workouts yesterday in combi with some rope skipping and running. I feel tht tomorrow will be a rough day :-)
    Thanks again for the workouts (by the way, I liked the kettle bell, it’s fun)..

  • Emma

    Dear Zuzana,
    I was wondering why you are incorporating more and more equipement in your workouts, when you have previously said that you don’t feel that you need a lot of equipement to get fit. Personally I get frustrated when the new workouts youv’e posted has equipement. Why the change?
    I’m losing my enthuisasm and I was hopi g to get fit before summer.

    Best regards
    /Emma

  • Ruth

    Hi guys!

    I’m gonna do this one tomorrow morning, looks awesome!

    Semi-quick funny story, I took my daughter (8 y.o.) to the mall yesterday to pick up the kettlebell, I’ve been wanting one for a while so this was the inspiration I needed to finally go out and get one. We went to Target, which carries a little of everything, food, clothes, electronics, etc… They had kettlebells so I grabbed a 20 pounder… I did a Turkish Get Up with it right there in the store to make sure I could manage it. Just the one was hard, lol. We were also looking for a charger for my daughter Nintendo DS and they didn’t have one but the guy that worked there said a store down the mall carried them. So, carrying my new kettlebell, we took it and walked down the mall, getting many curious looks, we bought her charger, getting more strange looks from the guy at the store, then walked back down the mall to the car… by the time we were back at the car I was sweating and huffing-n-puffing just from carrying the thing around, lol!

    Also, I don’t know if anyone else mentioned it but an alternative move would be to use a dumbbell, you can “swing” it with one arm or hold on with both hands.

    :) Ruth

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  • Kristína

    Ahoj Zuzka máš moj obdiv super si sa vymakala som ťa obajvila na internete nedávno lebo som začala aj ja makať na sebe len mi trochu robi problem anglictina ked som natrafila na tuto stranku škoda že to tu nemáš aj po česky či slovensky :( ale inak perfekt klobúk dolu ;)

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  • Cristina

    Awesome workout. For the Kettlebell swing you are cutting the movement a bit short. To get full advantage of the kettlebell swings you need to be more powerful in the hips so that the kettlebell goes above your head to engage midline stabilization. You will definitley see a difference in the movement and you will enjoy the burn.

  • Cortney

    Another awesome workout Zuzana. Did 3 sets with 16KG KB in 21:59. Your site and your workouts rock!
    Stay in the Fight,
    Cort

  • Kim

    You should know that i’m doing my first figure competition in one week and I’ve been using your workouts along the way for my cardio.. and they are very very wonderful. I’m not even winded on the treadmill. but your workouts are amazing and kick my butt everytime!! love this keep ‘em comming!!xo. kim

  • http://tiffsallrunout.blogspot.com Tiff

    Zuzana we do the swings with 2 gallon jugs of water. It’s only 16lbs, but it works. We do Turkish get-ups and side twisting wood choppers and squats also…among other things. Great workout. I’m going to take your summer challenge. Thanks for the push. :)

  • Mayra

    Hi zuzana

    I am big fan of you. I really like your work outs I did it before but stop and I gain a lot of weight, can you help me please get back on track.

    I am at 85 kilos and I am 1.70 cm tall I really over weight now compare to before .

    Please help me before is to late.

    Thank you

    Mayra

  • Bonnie from Florida

    hey zuzana! my name is bonnie and im 21 years old. i just started getting serious about working out a few months ago. i work out five days a week with my personal trainer and look at your site for new and creative workouts. unlike most people, im trying to gain weight/muscle. i think its as hard as trying to lose weight! your such an inspiration to me, thank you for what your doing! i wanted to tell you that you should try balancing on your knees on an exercise ball. my trainer has me do it and its a great workout! once you have it down, you can then do bicep curls, shoulder presses, etc..my goal is eventually to stand on it! try it out! thanks again:)

  • Nikol

    Ahoj Akamaru,
    já se si timer objednala přes ty stránky, doprava tě vyjde na 5 dolarů, dohromady s timerem 19,95 (jestli si dobře pamatuju.) Na bankovní poplatky jsem se ještě nedívala, ale myslím, že to nebude moc. Ale je to opravdu super doplňek, cvičím s tím obden.
    Pěkný den, Nikol

  • Charlie D.

    So instead of marking my time after round 1, I accidentally paused the timer. I continued for round 3, and my total for the 2 rounds was 13:07:86, so I guess I would have been just over 19:30-something for the whole thing if the timer would have worked properly. Which seems way too much more quickly than you – do you think it’s because I’m just using 5K rather than 8K? I’m going to watch the video again and make sure I’m not doing anything wrong, but I know I’m not skipping anything – I mean, I’m hot and sweaty – it worked, but I’m a little suspicious of my time. I may have to try this again. Great workout though. For whatever it’s worth, I just used a barbell and grabbed it loosely with both hands – it seemed to work just fine.

  • Frederick

    Hi Mayra – everything you need to get started is right here on the site :)

  • Frederick

    Hi Emma,
    It’s nice to add variety – you can always modify the workouts when Zuzi uses equipment. There are weeks and weeks worth of workouts that don’t require any equipment – no reason to give up on your fitness!

  • Frederick

    Give it a go!

  • Frederick

    Hi Gina – these are the only works we have been doing for the past 2 years :)

  • Dakota

    I think I have to visit the athletic store and buy one of these kettle bells. Wonder if it will help a bad back problem :-) I work out at the gym so this looks great for to work in my routine. Maybe I can convince the wife to work out :-) Hey Freddy, Great work with the video stuff! I’m impressed. Great work to both of you!

  • Ruth

    Hi guys!

    I completed 3 rounds in 19:34 and would give it a difficulty of 4.5. A workout almost has to have pullups in it for it to be a 5 for me these days, altho the get ups were killers, especially with 20 pounds! yikes!

    Thank you, I look forward to more routines with the kettlebell, I’m still thinking of a name for mine… I’ll let you know what I come up with!

    Ruth :)

  • Audra

    Hi Zuzana,

    Two round of this workout felt like enough but I’m not a quitter so I did 3 rounds too and finished in 25:15 using a 20 pound dumbbell which is about 9kilos.

    I sent my husband to get a 8kg kettlebell yesterday and he came home with a 10lb kettlebell. Way too light for my strength but, I give him credit for trying, so thats why I used my 201b dumbbell.

    Your workouts as brutal as they are give me such great energy afterwards. Aaahhh the post-workout euphoria…. It’s very addicting :)

  • NL

    What you describe is technically a different move from a kettlebell swing (which is the foundation for all other KB exercises). In a swing, the bell’s highest point should indeed be about chest level.

  • TC

    What do you think about doing sprints in combination with some of the crossfit type stuff your doing, also sled pulls with weight? and if you agree its a good idea to add these to your workouts what kind of rest time in between the sets since the heart rate gets pretty high. Also are you doing any long distance running to compliment your other workouts or are you just doing the 20 to 30 minute crushfest’s. Also trying to get my run times down? Any thoughts?

  • Mickela

    I just finished this workout. my time is 27:28 I really had to focus hard on my form with the Turkish get ups, I was using an 8lb dumb bell with the get up and that was really tough. great tough work out it really got me out of the slumps. for the swings 16 lbs and those really do work your butt. thanks for the sweat.

  • http://rmeenuh@hvc.rr.com MinnieV

    Hi Zuzana,
    Did the 600 rep routine today to change things up a bit, wow great workout and a bit easier than the first time which was back in Oct. or Nov. You rock girl!!!!
    Thank you sooooooooooooooo much.
    MinnieV
    P.S. Saw tee shirts on ebay that say ‘GOT ZUZANA”

  • http://www.examiner.com/x-30758-phoenix-moms-fitness-examiner Diana

    Hello Zuzana,

    First time posting but I have been following your workouts and I really like them. Love the Kettlebell. I used a dummbell in place of the kettlebell because that is what my gym has. I do triathlons and I really like the variety that your workouts offer. I also write for examiner.com as a fitness writer for moms and I have posted links to your site because your workouts are effective and fast for busy moms.
    http://www.examiner.com/x-30758-phoenix-moms-fitness-examiner is my column site.
    Awesome site! Keep up the great work!

  • SierraWave

    Really like this workout, especially the kettlebells. The kettlebells really stimulates the neural muscular response, as do many of your workouts. I got the neighborhood kids to join me on this one — they used canned food or my 2.5# kettlebell! Keep the good ideas flowing.

  • Ese

    You guys rock!! Thanks for another great workout!!!

  • Jenna

    About to finally get to this workout…
    Just wondering, what brand are those shoes (seem like style of sneaker that could maybe go w jeans on the fly), and also who makes that super cute top you wore in this video?
    I think I wouldn’t be the only one on here who would love to see you add a little remark of make/brand of your clothes you’re wearing at the end of your posts – even in workout gear you dress so fashion savvy!!

  • Lvette

    Lechuza,

    Get back to your routine ASAP. Stopping your exercise because you cannot control your eating habit is not very smart. I am sure it took more than 4 months for you to form your bad eating habit, so give yourself more time to form a clean eating habit. Personally, I think it will help if you see exercising and clean eating as a life style (you do it for the rest of your life.)

    If I remember correctly Zuzana has been doing this now for three years. I know when people look at her great physique, they forget that it has taken three long years of hard work to build the body she now has. Zuzana and Frederick if I’m wrong please correct me, I don’t want to misrepresent you guys.

    So my advise to you, is to start afresh. I am now in my second try of the one month sugar free challenge. Each time I lasted between 7 to 10 days and I see those 7 to 10 days of not eating sugar /junk food as a big success. Starting the challenge again today because I eat a piece of apple pie last night. Guess what I did this morning after falling off the wagon, I worked my ass off with Sweat Like a Pig Workout and I will be doing a second set this evening (I consider it my punishment.)

    Let me say once again, get back to your workout routine Lachuza. Don’t let the 4 months you put into it already go to waste. Stay strong; keep focus and every time you get off the wagon just jump right back in because that’s how you’ll get to your final goal.

  • Darian

    I just did this workout. I did not have a kettleball So i improvised…gallon of water..it worked. Not as heavy but not bad for the firt time…

  • Frederick

    Hi Jenna, Zuzi was wearing her flat black nike’s in that video if I am not mistaken…

  • http://www.facebook.com/#!/carlanunesdacosta?ref=profile Carla

    Maya,

    it is normal to feel more soreness whenever you do something new. I for example have a very sore bum today after having done one of Zuzana’s kettlebell workouts (the sunflower squats killed my bum!).

    As a beginner you are certainly going to feel it. The soreness is an indication that you have challenged your muscles. This means that the warm up you are referring to is enough of a challenge for you right now.

    My suggestion is that you get back to it. listen to your body of course if it is too sore, then take an active day off. Go for a walk, you’d be surprised how a simple 1 hour walk is good to help your body get rid of lactic acid or inflamation.

    After that, just get back into the workout you did. Your body will adpat slowly but surely. increase the amount of time you train slowly.

    but whatever you do, do not give up and think that those of us who have trained for years, also get sore when we challenge ourselves or when we do a different exercise. ;-)

  • http://www.facebook.com/#!/carlanunesdacosta?ref=profile Carla

    Answering this with the info you gave would be the same as looking into a crystal ball and expecting to see the future ;-)

    You need to think about what you are eating, how much you are eating, how often and just how intensive you workouts are.

    If you are taking any medicine, note that it may also affect your weight loss.

    So yeah, there is a lot that can be said.

    Think about it

  • http://www.facebook.com/#!/carlanunesdacosta?ref=profile Carla

    Yep, hard work, consisteny, discipline, dedication and time. :)

  • http://www.facebook.com/#!/carlanunesdacosta?ref=profile Carla

    Stoping your workouts isn’t going to work for you.
    With regards to your food, you need to make sure you are getting the nutrients you need in your food. if you do not, your body will start screaming bloody murder and you will get into some crazy binge.

    5-6 small meals a day, clean wholesome foods. Stay away from overprocessed stuff.

    It may also be of course that you are simply not disciplined of course. :-)

    But again, not doing your workouts and stuffing yourself because you are “depressed” really isnt going to do anything for you and you know that.

  • http://www.facebook.com/#!/carlanunesdacosta?ref=profile Carla

    None of that. :D think about it, you finish, you stretch to give your body the opportunity to get back to “normal”. You take a sip of water, change clothes, take a shower and go to bed.

    No problem at all :)

  • http://www.facebook.com/#!/carlanunesdacosta?ref=profile Carla

    Hello Dawnylou,

    If you are eating clean and find yourself becoming bigger (I don’t mean fatter) then you need to reduce your portions. This doesn’t mean you need to starve yourself but reduce your portions and keep track of your progress.

    With regards to keeping your back flat on the floor, you need to bend your knees and lift them to the same height as your hips. Tighten your belly – like you are wearing a corsette ;-) if an exercise requires that you extend your legs, and then only go as far as you can while keeping your back on the floor. If you find stretching out two legs at once too challenging, then I would suggest you do one leg at the time.

    With regards to the pull up bar, think about it, the goal is to strength a.o, your back muscles. If you aren’t strong enough you could use a chair under you to help you get up. If that is still too challenging, then you could start off by doing reversed pushups (reversed rows) and build from there.

    As for the Ninja jumps, I am afraid you need to practice, practice, practice.

  • Kasia

    Yesterday I added to my workout version of Side Plank Lift you showed in this video… I did 15 reps for each side, and today my obliques are aching so much…. It’s not pleasant, but at least I know it works ;)

  • http://www.facebook.com/#!/carlanunesdacosta?ref=profile Carla

    hahaha Ruth, you got a workout right there and then!

  • http://www.facebook.com/#!/carlanunesdacosta?ref=profile Carla

    Hey Diana,

    Zuzana is not in Kossovo. Where did you get that from?

  • Dawn

    I think what it means is to not only do them, they are kinda stating the obvious, that building your abs is not going to get rid of the already existing flab. you need to be doing cardio as well to burn the fat, but zuzzanna’s workouts take care of both :D

  • Melly

    even though these words were not meant directly to me it inspired me too! Thank you! I get frustrated too at times. But you are absolutely right about going on and not giving up. The 30 day challenge has let me see actually great results on my physique! I crave no sugar really anymore. It forced me to eat a lot of fruits and I am much healthier now. Everyone around me is getting sick of something and I am standing strong like a rock! WOHOO…well anyway, thank you!

  • http://bodyrock.tv Tanya72

    Dear Zuzana and Frederick,

    I have been following your website since jan 09, and although i still dont have a body of my dreams(which is entirely my fault) i haven’t missed a single video that you posted.I didnt posted any comments for a long long time,mainly because i understand how busy you are guys with everyhting,and to be honest with a little bit a reserch it all can easily be found right here on bodyrock.tv,but i think eat less exercise more its one basic rule to follow.
    Anyway i just wanted to say how great you both are and what an amazing job you are both doing,i mean you have achieved so much in the past 2 years:moved from Canada to Malta and now you’re in Prague.Your body has changed dramaticaly not only in the way you look but also in the strengh you have gained, its incredible! Im truly idmire you your effort and your discipline!And thanks to Frederick for filming all those videos :)
    I have been following your workouts,by the way one of the first ones i did was the old ,,rock your body,, which i loved :) but somewhere beetween august and september last year i gradually stopped doing exercises but i never stopped watching your videos.But after putting 4kg on and extra layer of fat i’ve decided enough is enough so here i am again doing everyhting from scratch,im surprised how quickly it’s all came back and how fast my strenght is growing.Also i have been following you on 30 days challenge but failed 12 days before the end,and actually im happy that i failed,because its made me realise i didnt really wanted or needed chocolate,so now i feel more motivated and determined not to eat any junk food.
    Sorry for talking too much,but you guys are the big part of my life i constantly checking new videos or watching the old ones to get ideas for my next workout,or just reading comments,when im out i using my iphone to watch your videos.You are like my second family and im so grateful for everyhting you are doing here.Keep going girl,you know everything is achievable in this world ,keep positive and i wish you best of luck.
    Sorry about my english as its not my native language.
    Lots of love Tanya.

  • Sharon

    Hi Guys,

    I LOVE this site and all that you do. I have been doing some of your workouts and eating clean. I can already see results and I am a seasoned exerciser! I do have a question though.
    I am very used to being on a specific rotation to make sure I weight train all my body parts and get in enough cardio. My question is do you guys figure your workouts ahead of time to see that everything is worked? I mean, I FEEL WORKED don’t get me wrong. I guess it just feels unstructured to me and it makes me uncertain about overworking some body parts and underworking others. Hope I am making sense.
    Anyway, thanks for your hard work and sharing with us!!

  • Alexia

    I am really determined to become fit and tone and i love your workouts! the only thing is, i do not want to gain a TON of muscle. I would like to have smaller thighs and legs, with some muscle but not much…should i be doing these workouts if i want those results? they must work wonders by looking at your body!

  • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

    Hi Lish Weese,

    You need to modify Zuzana’s workouts a little to suit your needs.

    If I were you I would do less legs and butt exercises and more arm, chest and back exercises. So say she has a workout with 20 K-bell squats and 10 pull-ups I would reverse the numbers of reps and throw in some push-ups and K-bell rows for good measure.

    Best wishes,
    –Chris

  • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

    Hi Emma,

    Part of what keeps a person working out is variety. And Zuzana saw in K-bells and interesting challenge. The other equipment is just replacing her rings.

    As Frederick said there are tonnes of Zuzana workouts that really don’t require anything but maybe a skipping rope and some room. But, if she uses a piece of equipment you don’t have try finding a exercise that doesn’t use equipment that works the same muscles and do that instead. If you need help finding a exercise just ask and someone (maybe me) will answer, gladly.

    Anyway, all she has right now is a Kettlebell, a pull up bar, a dip station and a skipping rope.

    Please, don’t go losing your enthusiasm over such minor things. Enthusiasm is such a rare and wonderful thing. Beside, who else is going to wear that swimsuit you were planning to buy? 8-)

    –Chris

  • Nat

    Why don’t you just do the workouts which don’t require any equipment (actually, most of the workouts don’t)?

    It’s as simple as that.

  • Adrienne

    Even the workouts that do require equipment are very basic and not that expensive! We just bought an 8kg kettlebell for under 30 dollars and the dip bar and pull up station were under 200. I think we should be thankful for what Zuzana and Frederick are doing! They are providing us with amazing workouts, and they do this for us for free! If you don’t have the equipment, modify it somehow! All of the workouts can be modified with a little creativity. I’ve used water bottles as weights! I think we need to be grateful rather than ask for more..they’re already giving us all so much! Thank you to you both.

  • Samantha

    I used my 8kg dumbell for this today and it worked ok but my word how hard are the Turkish get ups…???!! Finished three rounds in 22:06. Thanks both.

  • http://30bananasaday.com Windlord

    My 4th WO this week off your site, Z. I Luvin’ it!

    Whew, all 240 of those swings really add up!

    35lb DB swings
    25lb DB TGU

    3x in 19:28

  • Frederick

    Hi Tanya, thanks for the kind and supportive comment. It makes Zuzi and I happy to hear that the site means so much to you :) Keep going with your training!

  • Frederick

    Really? Where?

  • enolate

    Hi Zuzana,

    proudly announcing, i am getting stronger and stronger….
    and soo proud of myself.

    it is great that you summarize everything in order, but i was wondering, if it possible to state what body area does various excersise targets. that would be really nice to know before we start….

    thanks
    AK

  • AshleyZ

    I once saw a pair of acrobats do a trick very much like the Turkish Get-Up, although one man was lifting the other guy (maybe 90 kg) single-handed, rather than a 16 kg kettlebell:

    http://www.youtube.com/watch?v=t2zOM8i91uE&feature=related

  • http://myspace.com/akulas Akulas

    ~`Z

    Yeah I’m becoming more & more familiar w/the Russian Kettle Bells… I really like them alot. I have a 20lb but thinking of moving up to the 40lb..

    Peace yo!

  • DanW

    Hi Guys,

    I have been doing these types of workouts for a while now (rossboxing for example) and love all of the new challenges! I am in pretty good shape and do muay thai for fun (currently training in Bangkok Thailand). Your workouts are great!

    I have a request. Please please, please make an iPhone app :-) I would gladly pay for it. It would be great if it:

    1) had references to all past workouts with example pics (videos if you want to get really slick)

    2) let me track the workouts I do and add in the weight I use (bodyweight, KM for kettlebell etc..)

    3) incorporate interval timer, like Gymboss. I currently use Boxing Timer for the iPhone to do my Tabatas etc..

    4) plot weight and BMI over time. Many apps do this.

    Yes, I want BodyRock for iPhone! I am sure there is a business opportunity there that people would pay between 1.99 and 9.99 for depending on the features. Ok, thanks again for all the great free content.

  • Frederick

    Hi DanW, great ideas here…

  • Claudia

    Hi Zuzana!
    I’ve been watching your worckouts for about a month…they are really good.
    I dicided to introduce your wk in my routines.

    Thanks for your hard work and sharing with us!!

    Sorry for my bad english, but I’m from Portugal and I’m a little rusty…. :p

    Kisses

  • Evelyn

    Hi Zuzana and Frederick!!

    First of all, let me begin by saying that I am hypothyroid. And it is literally impossible for me to loose weight. Granted, I have not been obese, but I have always been at least 25-30 pounds of weight extra. I am very muscular, so It never looked like as much, but never the less, I wanted to loose some inches…
    I am the type who needs a workout like this. One that Is extremely intense, and I havent found any that suit me or my time frame.
    When I stumbled across your guys’ website, I was a little apprehensive because of the intensity, but I tried it anyways, and I LOVE them. The fact that they are short and sweet is really important to me. And since last month, I have lost 3 1/2 inches in my waist. and an inch or so everywhere else.
    I have NEVER seen these kind of results, especially with hypothyroidism.
    You guys are a big part of my schedule, and my success also.
    Thank you guys!! You are very inspiring!! :)

    *Kisses*

    Evelyn Grace

  • Ulises Garcia

    ur a very pretty lady: you must get a lot of fan mail. I love all your videos. I wish I could be as dedicated as you are.

    McAllen, Texas USA

  • mamacita

    I’m am curious on where u find all your workout gear? i love them them all and would like to get some. can u suggest a website? thx

  • DanW

    Thanks Frederick!

    But you guys are the one’s doing the great work. I have searched through the Apple APP store, and the workout apps are just not that good. But they are successful (in sales) and people will spend money here.

    Maybe I am biased because I love your guys’ workouts (really kill me some days) but I would gladly pay say.. $4.99 for the app without even thinking twice.

    If you want, email me and I will give some ideas directly ( I am a user experience designer for software). I don’t want anything out of this by the way.. I just love your guys content and would love it even more on my iPhone. And you guys should make more money too :-)

  • DreadlocCowgirl

    Thank You for this kettlebell workout. You are awesome!

  • http://www.gembefit.com Gemma Bryan

    Hi Just did the Banging Body workout:) My Kettlebell name is BertieRed 8kg:) I love kettlebells…I makesure my clients enjoy there workouts with KBs…
    Loved the Banging Body workout…Found it a challenge on the pushups,side planks and Turkish get up …due to a shoulder problem…..but all in all I completed 3rounds in 22.6mins……I will definetly try this with some of my clients:)
    You are in great shape:) What s your diet plan? share your secrets:)

  • Iesha

    Hello,
    I just found you on youtube. I know I can just favorite your videos on youtube, but I think it would be cool to cut out the middle man and be able to favorite videos here. To have a playlist of sorts. And maybe have a section where fans can post before and after photos from doing your workouts(I plan to start using them). I love the website regardless, but I just think it would be really fun for it to be more interactive.

  • Samantha

    Hello Zuzana and Fredrick,

    I wanted to tell you that your workouts are amazing, and they really work!! I did this workout on 3/13/2010 and it took me 29:53 minutes to complete. Today (3/31/2010) i completed this workout in 19:16!! I am so happy! I really have noticed a change in my life since i started to workout with you. You guys are really amazing for doing this and changing peoples lives. I just wanted to say thank you :).

  • RIc

    THis is brutal.Kudos to you and what a great routine.

  • mistike

    Hi Zuzana ! I’m going to do this today, just love my new kettlebells.

    One question though : is there any specific reason you do this version of the TGU, with a squat, instead of the “regular” one with a lunge ?

    Are you doing the swings with Bozenka ? You should try them with Frederick’s Karel. You’re *really* strong enough, and it’s actually easier. I’m using a 12kgs at home and a 16Kgs at the gym, and the 12Kgs is just a little too light. My form is much better with the 16K.

    And yes, I’m a girl, and yes, I’m strong, but no, i’m not stronger than you (by far !)

  • rdrac88

    Hi Zuzana, I am pretty new in ur website but I really like it, it really motivates me. Just a question with Kettle bell, I noticed in the dragondoor web there is a russian kettle…..are there different kinds of kettle bell and are they use diffrently. I just saw a video and it was called London kettle bell. I just want to make sure I will get the right one for me. Thanks in advance and I hope u can answer my question in ur most convenient time.

    rdrac88

  • mistike

    OK, so i didn’t do it yesterday, did it tonight. It was physically easier than I thought. I guess that’s because my heart just wasn’t in it…

    Anyway I got through, and didn’t miss one rep. Finished it in 34’30, including 2 rests of 2 minutes between sets. First one took me 9 minutes to complete, then 10, then 11. Told ya my heart and myind weren’t in it tonight !

    I used my 12Kgs KB for the swings. The TGU were very very challenging, had to switch arms. But I loved them. Only I did them in the “lunge” version.

    Great workout !

  • Mags

    Workout was great, really liked it. Just wondering if anyone felt restricted movement the day after this kettlebell workout. Not sure if it was the workout or if I just slept really funny. Pain all through traps, but limited flexion & extension motion within cervical spine.

  • Charlie D.

    I was really fast today – 15:41:14 – I’m pretty sure it’s because I’m only using 5Kg, not 8Kg. But it still feels pretty good. Thanks for everything, every day.

    x

  • Wbmellow

    Feel better, now. You work hard get you rest, my dad got a couple of teeth pulled cause they got a infection and had to pull the surrounding teeth. 
    Oh I had a question for u do u know any martial arts, cause their is a cool master on YouTube and he offers free video like u to help people out.
     And I’m a big fan of both of you guys and I would love to see u teach him some new way to workout and see him teach u some martial art move oh please think about it, his website is
     Masterwong.tv 
    thanks get well soon :)

  • John K

    What intervals was the GymBoss set for?

  • Iesha

    I can’t remember if I suggested this or not before but it would be create to be able to have an account here where you could save your favorite workouts to go back to them.

  • http://www.xboxquickrepair.com/xbox-problems/can-you-help-me-solve-my-xbox-360-problems/ Gregg Mcglynn

    I’m so lucky to have found this blog. You literally told me exactly what I wanted to hear and then some. Beautiful writing and thanks again for making this free!

  • anna

    I just completed the workout in 20’43”

  • chris

    Your workouts NEVER get old, thank you for changing fitness lifestyle for so many!!!!!

  • Lauren

    OMG I am a newbie but I have to say I am addicted!! I love you, I love your workouts. I have always been commited to exercise but Have trouble with controlling my diet and portion control but I am willing to learn and you are the inspiration I need to get my eating habbits on track. I would love to see what you eat regularly and your portion sizes if possible. I look forward to many more challenging and exciting workouts from you!!!!

  • Charlie D.

    Ok, so I did this one again today with both 5Kg dumbells at once (which was kind of a grip challenge – especially as I got tired with the getups – I had visions of dropping one on my face and spending the rest of my life without a nose) and it was a lot harder with 10Kg than it was with 5 – it took me a lot longer, but I was really working hard the whole time – no breaks. 22:00:25. Not bad, I think.

    Can you believe – I got home for my workout today and saw that you hadn’t posted a new one yet and thought “whatever – I’ll just take myself out for icecream and skip it today”. Seriously. I talked myself out of that and did this instead. This site is such a motivation for me – thanks so much for all that you do.

  • Karly

    John K – I dont think it was set for any intervals, just set as a stop watch/timer

  • http://www.afghanalchemist.blogfa.com Soraya

    hi there
    i have just been introduced to your workouts n i think they are legen….wait for it….dary!
    I live in Afghanistan, im 170cm and 41kiloes which makes so thin. i know its a bit too much but cn you plzzz help me with saying what excersizes should i do and what should i eat to be fit?
    thaaaaaank you,

  • Sarsea

    not noticed your gained weight but thanks 4 new work out after month i discovered that i can try more advanced things
    and have fun in spain barcelona is killer fun and in my opinon much more relaxter

  • TJay

    Thanks Z

    I am a 40yr old mother of three. I have run, I weight-lift and even competed in 30hr mtn hiking races. But I enjoy the most challenging myself to keep up with you. I get bored easily with routine, but you make it easy to stay inspired…BTW a daily Facebook workout update would be fab!

  • RINGA

    Hello i have a question…is there a certain layout for your workouts? I want to tone my body. I went to your website but im still a little confused. I also say a 20 day challenge..Can you please explain this to me thank you.

  • http://gyminsanity.wordpress.com/2010/08/05/something-old-something-new/ Something old something new « The gym, the food, the life

    [...] workout was an old favorite.  The Banging Body Workout from Bodyrock.tv.  This is a pretty intense one and I definitely felt it, but I was half asleep working out so I [...]

  • http://www.bodyrocktv.com shannonm

    Hope you post new workouts soon. I purchased a sandbag, so I’m ready for ya :)

  • http://sydneykettlebells.wordpress.com Penni Strzelecki

    A kettle bell? What in the world is that you ask? Well, let’s start at the beginning. The word is believed to have originated in Russia in the early 1700′s. It’s original purpose was actually a counterweight that merchants used to display their outfits. It was discovered at some point that throwing it provided a full-body workout.

  • AKH

    Great workout!! I did it in 20min57sec.
    I use 15lbs homemdde sandbag instead KB. Worked out very well!!
    I love this!!! Thx again!!

  • http://kettlebellhandles.info Raymond

    What a great workout. I can see why you get such impressive results. It looks like just about every exercise you used puts heavy emphasis on the core musculature. When I get my bodyfat down, I hope to have good core muscles too!

  • http://www.facebook.com/people/Aiymie-Black/100000575033017 Aiymie Black

    oh. my. god!!! that was a good workout : ) those turkish get ups were brutal. I found out tonight that although my left leg is much stronger than my right, my left arm is the weaker of the two. It kept giving out XD

    I used 12.5 lbs dumbbell (5.68 kilos). It took me 31 minutes 6 seconds.

  • Anonymous

    I used a 22lb kettlebell for this workout and beat my PB from July 2010 by far!
    I finished this workout in 26’04″ (last time, I did it in 37’24″). I remember struggling a lot last time I did it, but this time was really fine!
    I have the keetlebell until tomorrow so I want to take advantage of that! I plan on doing another workout with the kettlebell – one that will target my legs badly! I think I’ll go for the bootylicious one ;) This air squats look brutal!

  • Lniebla01

    i love this workout!!!!

  • Lniebla01

    i love this workout!!!!

  • Kay

    i must have done something wrong because this workout only took me 8 minutes. mind you i didnt use a kettlebell and just did the jump squats. Im gonna do some abs now to finish up after this. still sweaty though! it’s a heat wave in toronto this week and some of last. so i have only been able to work out twice because we don’t have air conditioning. 

  • Charlie D.

    I only did two rounds today because I think I’m fighting a stomach flu.  Thanks though – it perked me up.

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