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I just did this workout a couple days ago and it was really good. I normally do 3 days of heavy weights and 2 days of your cardio workouts, but I decided that next month I am going to switch to using kettlebells instead of free weights for about a month or a month and a half and then go back to dumbbells for another month or two and just keep switching it off like that. Right now I change the types of exercises I do on a monthly basis to keep improving and it really does work. I was wondering though if you got sore after using the kettlebell? I’ve never used one before but mine is coming in a week and I am super excited to use it, especially in your workouts.

The link to the workout info isn’t working.

Hi Zuzana

I really appreciate that you gave the heads up on future workouts. Also, thanks for everything you do, we all love you for that.
One question, I usually feel sore the next day after a workout, however when I skip the workout for the second day, I feel more sore the following day. Is this normal?

Andre

I love your pants!!!!!! So adorable!

Hey, FYI…your hyperlink to the original workout isn’t working…

Hi, the link to the original workout with instructions is not active…

I play sports for fun. I like the competitiveness and the strategy within a good game.

Hey guys, the link to the more detailed version of this workout is not working. Please repost it so that we can follow a long a bit better. Thanks for another awesome routine!

Hi Zuzana,

I’ve just started your 6 week work out program and am really excited to continue with it and move on to some of your other workouts once I’m done. I was looking for an interval timer this weekend, but couldn’t find any in the city I live – what a coincedence the next video I watched of yours you mentioned the link! Great!

You are such an inspiration and are adorable! Thank you for doing what you do, and sharing this information. I’ve told many friends about this website and am sure they’ll find it as awesome as I do.

Link for the intervals doesn’t work.

hey zuzana ,

you didn’t link the “here” to the details of your workout . i’m looking forward to try it today !

hi Zuzana,

I’ve been reading your website for many days and today i decided start my workout. Can you put the link for today’s workout’s details again? I can’t seem to click on “here”.

thanks!

Hey Zuzana, you forgot the link to the description of this workout :)

xoxo

can you please provide the link to this work out? Thank you!!! Looks great!

‘Today I did one of my older workouts so click here, to checkout the full description of the routine with pictures.’

Where is the click?!

Social comments and analytics for this post…

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about holding your tennis racket, If you decide to play again….. Starting position your feet should be a little wide as doing a squat – that way you are ready to go which ever way the ball is coming to you. and your racket exactly parallel/vertical to the ground right in front of you – netting part horizontal. When you go to hit the ball swing out to the right to about at your right side (if right handed and before the ball gets to you and vice versa if left handed) and swing all the way through coming across your left side. Making sure to keep the racket vertical to the ground – any slant in the racket will send the ball high and not the place you were aiming for. – this is for when the person opposite the net is serving to you. if you want the other tips for serving let me know. :-)

I was thinking I’d pass on my workout…I log on to the site and see Fat Terminator posted…I get myself changed and out to the studio. Just the encouragement I needed.

I definitely improved since we did this one last, particularly in the Dynamic Push Ups, Half Burpees and Step Ups.

I have overdone it with jumping, hops and skipping this week so had to substitute Pilates Corkscrews for the Twist Jumps and lay of the shins.

I’ve been doing your workouts for only a week now, and already I have lost 1.5 inches off of my waist. I feel great, I have lots of energy, and I am hopeful that soon my abbs will look like yours!
I also want to thank you for being real in your videos. It’s nice to see a workout instructor get out of breath every once in a while too!

Hey guys! (From not-so-sunny Canada) :P

My brother introduced me to your site over the Christmas break and I have to say Zuzana, you really are an inspiration. While I haven’t been all that consistent with my workouts -YET- (I just started a PhD program and find school creates every excuse in the book NOT to exercise) you have encouraged me to re-think my relationship with food and revert to my previously healthy eating habits. I’m not really in terrible shape, I’m just not shaped like I want to be.. (if that makes any sense). Plus I’ve finally hit that age where my metabolism has slowed down and I can’t eat whatever I want to anymore. :)

I’ve started doing some of your exercises off and on and I’ve noticed a marked difference in the way I feel as well as my ability to think on the days that I do do them. As a result, I think from here on in I’m going to dedicate half an hour to you (but more importantly, to myself).

I love your site and I love the fact that you guys share so much with us. :)

Oh and in answer to your question:
In high school and in undergrad I played sports for both fun and exercise (mostly field hockey and lacrosse). That went away when I finished undergrad but last summer I played co-ed soccer for the first time and loved it. I find playing sports is the easiest thing to do to get in shape (as long as you don’t mind looking a little silly) since it takes your mind off the fact that you’re exercising. Plus it’s a wonderful way to socialize.

Thanks again for your time and effort in creating this site and for being such an inspiration for all of us.

Cheers!

P.S. What sort of dog is Charlie? I thought he might be part Vizsla but I wasn’t sure.

Hi Zuzana, I think you didn’t put up the link for the full description of the exercises and the photos..

Hi, I have a question about pull ups.
What would be the proper form for keeping hands on a pull up bar (towards yourself or away from body)?
Probably each is working another muscle group, so I would like to know what do you or others recommend?

Which workout is it? The link isn’t working.

well, unfortunately that new pull up bar doesn’t work with my door frames. i just bought one and nope not helpful at all. i guess they were build to an american standard that does not necessarily work in europe (especially not older buildings). are there any other alternatives? apart from getting some nails and hammering it to the wall?

I am thrilled you see you back in such tip top form. Unfortunately out summer is now a dim memory as we slip into Autumn. But next summer is coming around again. I want to be at my goal weight by then.

I am only including the link because seeing things like this reinforces my determination to lose weight, become as fit and strong as I can be, and be a good example for my own children. What a waste of a life.

http://www.dailymail.co.uk/health/article-1257850/Super-sized-mother-determined-worlds-fattest-woman-years.html

Apparently there are many more men and women out there who embrace this way of life. To me that is not life.

Anyway, Zuzana and Frederick, keep up the good work.

Hi, Zuzana! It’s the first time I write here to you. Just to say thanks from Mexico, your videos and entries are very inspiring, I really love the interval training. Anyway, you forget to add the link to the original workout (where it says “click here” there is no link). I’ll apreciate if you put it right. Thanks again, an good look.

Hi Zuzana!
I was thinkin since summer is closing in maby you can make another sumer fit program for us ^_^ pls
P.S.your workouts are the best XD

I was curious…do you guys do anything else other than work on your website (career wise). I love what you guys do and the both of you are such an inspiration. I had asked in the previous workout, what kind of camera do you guys use? I love how awesome the quality of both your pictures and videos come out. Oh by the way, I got my Gymboss Interval Timer in the mail last week and absolutely love it! Thank you so much for all your awesome workouts. I have been doing your workouts since the beginning of March and am starting to see results already.

Best,
Sandy from Beverly Hills, Ca 90210

Hi,
“Click Here” is not working and I love this workout, is perfect for me but I don’t know the intervals, I tried to find it in the Daily Workouts Archives but I think it does not have the same name, where can I find the discription of the workout? Thank you very much. I love all your exercises and you look amazing!!!

Hi Zuzana,

You forgot tu put the link to the explanations and pictures with this workout. When I click “here”, ain’t no hyperlink.

Irina

Hi Zuzana, the ‘click here’ does not appear to be a hyperlink for the description and pictures of the workout. Can you assist?

Zuzu,
You look great. Better than any of the tennis players I used to see @ the gym (when I still had a contract).

But then again… You look better than anyone I know. Although you are a bull (like myself), you seem kind spirited and unassuming. Very refreshing.

Awesome work and I think Freddy is very lucky to have you ;-)

Hi!

I recently discovered the site and I like it a lot! Thanks!

One question: I am doing the workouts first thing in the morning, but I am not sure whether it’s ok to eat breakfast straight afterwards. I usually make break about half hour..

Thanks!

I forgot to mention, I’m trying to lose some weight…

Thanks again!

great ;) thanks ..
the workout link didnot worked with me though !

thank you,

I love to terminate fat. I’ll do this workout later tonight after my body recoups from b-ball practice. I’ve been checking your workouts daily for a while now. Just wanted to say keep up the good work. Thanks Z & Freddy

Hey Suzana and Frederick.
I am sooo glad I found you. Your workouts are exactly what I need. You both do an awesome job.
When I just tried to click on “here” to see the exercises with description it didn’t work.
Suzana, do you believe in weighing yourself or do you prefer to measure your waist etc?

[...] Fat Terminator Workout | Fitness Advice, Workout Videos, Health … [...]

Hej! Link to full description of this workout doesn’t work :( kisses

The “click here” does not work.. :)

I want to try this for today but, the link for the descriptions are down!

I’m also the 4th type of people ;) Even my dancing classes are just for fun, even though I try hard to learn all preoperly and I love it, but I don’t do it to get in shape anymore (I did at first, and this way is a lot more fun for me!!!

Kisses from Spain!

PS: You forgot(or it’s not working) to link the workout to the word “here”.

Hi!

There’s no link to the older workout!

Hello Zuzana,
sorry if I disturbed again, but still not able to close the purchase of the Pull Up Bar, Dip Station & Rings because of slowness in responding to my e-mail,
I need to know if you’ve purchased when the shipment was made here in Europe with all the problems I’m experiencing? have also paid to customs?
In a few days will also receive the GYMBOSS, this purchase was simple.

Hello Thanks

Playing sports is a main motivator for me to stay in shape.

Hey Zuzana and Frederick :)

First of all Zuzana, I want to tell you, it looked soo cute when you were playing tennis! ;) I’m always trying to persuade my boyfriend to go and play tennis with me for fun but I didn’t succeed so far.
Concerning your categories, I fall into the second one.
I’m playing volleyball AND doing your workouts of course, when there’s no training. ;)
I’m so glad that I found this blog. On the one hand your workouts provide variety and I get great results, on the other hand I finally found a way to strengthen my legs and do sports without any pain. I’ve had problems with my knees for years and after an operation it just didn’t get any better in spite of all the physical therapy I did.
So, thanks a lot ! :)
Like many others, I’m addicted to your blog, so keep on bodyrocking. ;) Every day without a new video is a torture!

Lots of love and greetings from Germany,
Meike

“click here” for this old work out does not work. I could not find it by myself. Could you look into it, please? To answer you question I should say that few years ago I was a person who would play sports only after I was got in a good shape. But after my son was born I less care what people think or say about me. So now I am just like you guys–play sports for fun. Children often change the way we look at things and life in general.

Hi Zuzana!
I love the workouts! I’ve been doing them for about 2 months and can definitely see great changes in my body (and endurance :) Could you re-post the link to the original workout because it doesn’t seem to be working? Or let us know what the original date was that you completed this one? Thanks so much!! Hope you are enjoying Prague!

k…my workout this week included pulling weeds, trimming trees, cutting grass, raking leaves, and sweeping sidewalks. I’d rather play tennis! Anyhoo, This week I’m onto training for my big swim meet in April. Thanks for the inspiration…. Rock On!

I don’t even know what to say about this….

Charlie is a German Pincer :)

Zuzana, while I have been following your workouts, I wouldn’t say that I have been dedicated to them for the past last month. But I was determined to have that body for summer.So I put in extra effort, over and above the long hours spent at work and in just 2 weeks,I could see a difference. I can’t thank you two enough again!

Hi Zuzana

I just wanted to say that your website has inspired me to train harder than I ever have before. These are the types of workouts I have been sea rching for. Can I ask, do you plan on doing an ongoing workout program for the summer? For example a 6-8 weeks of workouts to follow.

Also, you are in amazing shape, is this all from doing mAinly bodyweight exercises?

Z

[...] Fat Terminator Workout | Fitness Advice, Workout Videos, Health … [...]

hello my name is Bernice as you already can see and I’m really trying to lose wait. My main purpose is because i want to win – participate in this pageant “miss Latina new jersey” and they told me i can not participate until i lose some weight , well my current wait is ( embarrassed to say it) but its 148 pounds IM TRYING TO GET TO 120… i was a couple of months a go 189 pounds , however i KNOW there is nothing impossible and i WILL do this so i need help … and i think what u do i the videos r very inspiring thank you have a wounderful evening. If u add me to fb (facebook) you could see my pics there well goodbye ;)

Ahoj Zuzicka, uz sa Ta chcem na to spytat dlhsie. Kde mozem najst tie stare videa, napr.co si tam behala a potom si rozparavala ako si si dala slub ze uz nebudes jest nic nezdrave, a ze na nejakej party si si dala klobasku, tak si potom plakala :-). To bolo hrozne mile, to boli asi este tvoje zaciatky, nie?
Rada by som si pozrela este aj tie prve videa, ak su niekde k dispozicii, len neviem kde ich najdem.
A inak si SUPER.

HI Zuzana
I am addicted to your workout. I decided to try the 6 weeks summer workout program and do the fat terminator workout as the 20 minutes cardio & core. BUt I wonder what are the interval for this workout. I watched the video many times but doesn’t say. The pictures and explanation are not there either. Thanks to help.
By the way you look so amazing, you are pure inspiration!
thanks for being there
will love to know your bio

Zuzanna, I love all of your workouts but I especially like the ones that include skipping rope. Can you do more workouts with skipping rope?! Thanks!

hi guys,
I had been following and religiously doing all Zuzana’s workouts for about 6 months and saw results that I had never seen before in 10 years of being a group fitness instructor!!
I found out I am pregnant at about 5 weeks along (I am now almost 8 weeks) and so haven’t been able to do a lot of the things I had been able to do prior. I am sooooo happy about this pregnancy, BUT, the not working out so hard core is killing me. I still watch the videos and just drool because I want so badly to do the workouts!! My legs are already starting to get a little bit bigger and my clothes are fitting tighter! I know, I know, that all comes with the territory, but does anyone have any words of encouragement or ideas for great workouts for pregnant gals? Because I have been so very hard core at it for so long, I just feel like the 140bpm they want you to keep your heart rate at is like a warm up for me. Any words of advice??
thanks so much
rebecca

Snif…

I can’t do anything for the moment with my inflamed meniscus. But no problemo, I will be back…

Zuzana, you said you play tennis during more than one hour. All we have to do is practise workouts? Can you tell us about running/cycling please?

Zuzana & Frederick thank you for everything…

I found a website about Pregnancy Exercises and i wanted to share it with you guys.

I hope to give a little help to those women who got pregnant and maybe an idea of the whole thing to you my hardworking bee… We need your knowledge and advices and we thank you everyday for everything. I hope in the near future to touch this theme…

http://www.steadyhealth.com/videos/index.php?mode=search&search=&cat_id=0&start=10

So sorry 4 my English….

God Blesses you!!!

Have a nice day!
Marinaki :)
xxx

Hi both

I’ve been pretty naughty with the food over the past few days so I’m starting again from today – my portions were ok but we were visiting so you can’t really dictate what everyone else is eating. I did this workout again today and performed better than last time on some and then worse on others but I had already been to the gym to try out the TRX which felt I was really bad at (gutted at myself as I thought my strength would have been so much better:() Anyhoo – your question about which sports category we come into, for me it would be for the fun factor and I’d enjoy it all the more knowing it was giving me a bit of a different workout.

Glad to see you’re both fully recovered now.

I have a quick question- how long do you rest between sets of exercises? For example, after doing the 4 minutes of push-ups and jump-lunges, how long do you rest before moving on to the 4 minutes of military push-ups and jumping jacks?

Hi Zuzane! Just a couple of questions:
How do you warm before starting the workout? Would you make a video of a warming routine before starting with the hard work? Is it not necesary to make stretching when finishing the workout? That would be very helpful
Thanks :)

I was a sprinter in high school and that’s still my only athletic ability. I play racquetball with my husband some Saturdays. Most people would not consider what I do playing racquetball. I can never hit the ball more than five time in a roll, so all I’m doing is running around like a headless chicken while trying to dodge the ball. At the end of the game I do end up with a great cardio workout.

I also consider my daily workout routine a sport. My husband on the other hand rolls his eyes when I say this.

I did this workout without an interval time. I completed 5 rounds of 4mins each round. For the pull up I did reverse push up with a broomstick between two chairs.

Why did you change from the rings to the bar? Will you be using both now or only the bar?

I promised in the video. hehe. Today is day #1 of that promise as I will do this one today! :)

Hi guys!
I just wanted to address Pieta’s comments and add that yes, it is unsettling to see people embrace this overindulgent lifestyle! I am a nurse here in the U.S. and these folks don’t think about the consequences as they get older! It is HARD to physically care for them due to their weight and debility! These folks have diabetic ulcers in their calves from lack of concern for their glucose management. Some are as large as softballs, and weep pus continuously. Others have sores on their butts, open all the way down to the bone! Not to mention the man power it takes just to roll them over for basic needs, like onto and off the bedpan, and just basic bathing. Most have tracheostomy’s due to sleep apnea and use artificial ventilation just to sleep at night. It is very depressing because their health will just continue to deteriorate. I truly love my patients, and they are good people. But using food as a coping mechanism, is just as bad as using drugs or alcohol for the same purpose. How do we change this mindset?? Anyway, everyone please keep up the GREAT WORK!! Zuz you help me stay strong and inspired!! THANK YOU!!!!!!!!!!!!

Hello Zuzana, can you write what you eat before and after workout? I don`t know what to do, I need help pls :(.
Thx Pbure

Hi Z & F!

How are you guys?

Have you heard of a movie called ‘Fat Head’ by Tom Naughton?

It is kind of a follow-up to “Supersize Me”, only this guy is saying junk food is not the reason Americans are fat.

At the beginning it seems like he lost weight by eating junk food.

You gotta watch the whole movie to get his point.

It is a smart movie and also pretty funny, although does not represent the same approach to diet as your blog, to say the least.

Let me know what you think please :)

About a month ago I started to play squash with my boyfriend. We go every sunday and it is so much fun and great exercise too ;)

hi Susan. I’m from Polish. I love your station. doing your workouts will become my calves thinner? rather strange question, but they are really big and I do not know what to do.

I fit into the all of the categories actually :) 1) I wanted to get back into shape before I started free-running again so that I wouldn’t injure myself on a climb or jump. 2) Sometimes I will use free-running as my workout because it involves everything- cardio, body weight lifting, agility, and mental focus. 3) I consider myself to be a part of this category because I despise sports with balls because I really really don’t like being hit :) And 4) I am in the last category because I absolutely adore doing it for the fun of it. It’s better than candy to me.

Hi Jellica,
We changed from the rings to the bar because we could not hang the rings here in our new apartment. You can still use the rings tho!

Great workout! Just wondering how many reps you did for each exercise so that I can compare.

Holy F*@# MONSTER! That was a killer workout Zusana – especially after the Kettlebell slaughter yesterday. Thanks for the inspirations and innovative circuits. Love it! Love it! Love it!

[...] Fat Terminator Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

I don’t know what is worse…this woman, the journalist that gives her celebrity or her community that props her up.

30 medics to deliver an at risk pregnancy?
Men sending her food?

Just when you thought you had seen and heard everything.

Hi chris,

I have a similar Pull-up bar and it doesn’t work for my USA trim either. It’s designer presumed that it would be used on a door with trim less than 3 inches high.

–Chris

What a choice! Sounds very costly and limiting. I would miss the play with my child! She should watch the old movie with Johnny Depp and Leonardo DiCaprio called What’s eating Gilbert Grape…

What a choice! Sounds very costly and limiting. I would miss the playing with my child! She should watch the old movie with Johnny Depp and Leonardo DiCaprio called What’s eating Gilbert Grape…

Hi. I don’t have a bar / rings and I was really irritated by the time I got home after work so I decided to choose one of your older workouts that looked really REALLY scary. I settled on the Rock Your Body Juice workout from the archives and boy that sure worked to get all the frustration out (along with a pint and a half of sweat!)

I am definately the third kind of person. I have the worst coordination, I am short on time 98% of my week so to be honest I just have no interest in sport. That is part of the reason I am such a fan of your website though. Hard work that feels like hard work and no 4 hour gym sessions!

Salut Zuzana and Frederick!!!!
I have been following your workouts for a long time now, Zuzana;probably since November or so. Not properly though. Just 2 or 3 times a week. Thats why I never really wrote anything, because I wasn’t expecting a result, but even though I wasn’t expecting it, I can see very distinct changes! It is really so great!!! So lately I’ve started to do it every day(i even have a separate dairy where I made a “workout” box that I have to tick every day). My goal is to loose all the fatty cellulite and get my six-pack back!!! I used to be in a very good form. A couple of years ago I did your kind of exercises every day before uni and was in my top shape. Then I left home and lived in the UK for 2 years. And i stopped doing workouts and started eating more. I still kept dojng sports, it just wasnt enough…So now 3 years after I have left the UK, I want my old body back and i will get it! So, as i said before i started doing your workuts every day, and I also do an extra minisession before going to sleep, 80 crunches(30 legs ups and butt lift and 25 side crunches each side) and 30 pike presses. But i have noticed 2 small bruises on my back on the spine line. I know i have back problems, but its a problem that doesnt go away, so goign to a doctors doesnt help. I was wondering if you could reccomend any abdominal exercises that wouldnt stress the back too much. Thank you in advance. Appreciate it. Keep up your brilliant work!!!

I am so happy I took your advice early on and am keeping a workout journal and notes…I was not at all stumped when your link didn’t load because I had all the information already in my log. :)) I’d also noted I felt this workout could be done with shorter rests, so I tried it today with 10 seconds rest between each exercise instead of 15(no rests) and tried to match or improve my rep count. I was able to do this in nearly all except the pull ups. I have raised my pull up bar since the first time; now I can touch and assist :) with my toes…which I hope to eliminate next time.
lojax 19-19-19-19
d push ups 8-7-7-7
j squats 9-10-10-10
1/2 burp 11-12-13-13
1 leg jump lunge 10-10-11-11
pull ups 5-4-5-4
step jumps 10-12-12-12
crab 9-12-13-14
butt lift 7-7-8-8
twisters 45-51-51-52
lo jax all 19

And I noticed my plastic milk jug “kettlebells” are slowly leaking a little from an apparent crash landing due to not keeping my eye on the kb–please send more kettlebell workouts before they are too leaky to swing around ;)
I think they are really going to strengthen the weakness in my one shoulder. ALL GOOD!

Are you considering Lara Croft model work, Zuzi?
You should try that

OMG!

Why? Why? Why? That is no life, how uncomfortable must she be feeling?

Dee

Aussie Aussie Aussie, Movin’ my arse!!!

YES :) it is completely normal, and a lil muscle soreness is a good sign! means the workout is working I did the kettle bell workout and for the first time in ages My inner thighs were sore and I was sooo happy!Thanks Zuzzana! the reason you are more sore when you skipped a workout is that the muscles are begining to tighten up, if you find you are quite sore, don’t skip a workout but take it easier. you want to continue moving, you will find the soreness in your muscles will go away as your body adapts to the movement

Look at daily workouts: “Bodyweight Interval Training”, posted on 31 January 2010

i looove this workout. when i only have a few minutes, or if i’m just tired of doing homework, i default to this one.
thanks so much Z and F!

Okay this has nothing to do with your workouts but where did you get those green cargo pants?!! Haha, i love them!! Theyre soooo cute :D

Good grief that is really awful. Does t count as suicide if you are killing yourself with food?

Hey Fredrick.

What happened to Bodyrock on Facebook? Did you guys delete it or something? I can’t find it anymore on my list of friends, nor can I find you guys anymore.

HI Zuzana,

i just did this workout …is really intense…i’m so happy that i found the pull up bar just like yours here in my country…my boyfriend found it for me on the internet at let’s say about 22euros..i just gave the order today and they are going to ship it to me in a couple of days…thanks for reply…i was feeling kind of lazy tonight but i said to myself that i knew i would feel so much better after doing the workout…keep up the good work…the kettlebell has 8kg? i wanted to know what to order the next week…

What do you suggest as an alternative to the olympic rings for those of us that do not have the bar or the rings? Thanks! xoxo you guys are great!

I am 46yr old and found you to be an inspiration and a jewel. Thank you for providing tips on technique and quality. I am slender, but out of shape. I started watching your videos about a month ago and I have a few that I’ve finally been able to get through and close to your quality and times. Thank you, thank you, thank you. Keep up the great work!

Frederick,

Any chance we could see you in front of the camera doing a workout?

Andreas

I love your workouts Suzana. Keep up the good work. I’m gonna try those jump split push ups.

hi suz!!! i hear there are some ab workout u do them before going to sleep in order to have flat tummy :( !!! is it true! & if there is such a thing could you tell me what are they!!? by the way i have never been intressted in working out untill i stumbeled on ur site!! im already in week two & i do ur workout every day!! yééééyyy mee ^_^ !!…but at night coz i have school early in the morning & im not morning person :(!! so can u tell me if im gettin any benifits?!! :( & thnks girl U ROCK!!!!!!!

what can i do instead of the pull ups?..we need some more workouts like these!!

Amazing body!

Hi!! I am one of the ones who promised :D – and will not fail you!

I am being very creative with my meals and eating really healthy, but super tasty. Honestly it feels like i’m cheating because the food is so good :D. I am working out each day even if it is only a short cardio.

I have a question… Do you think doing 15-20 minutes of jump rope intervals (20max/10rest) everyday is too much???

I really have so much fun with it and would like to do it more often. I even feel like doing the jump rope two times a day on some days but am holding back because I don’t want to do too much. After work or school I love jamming up the tunes and rocking out with my jump rope, it’s so refreshing. But, like I said I don’t want to go over board and mess up results I might get with more rest. :(

I am also doing your interval workouts 3-4 times a week. I made a promise to really work hard and I have been. I am going to see my family in 3 months so my sister and I are doing a contest to see who is the fittest when I get there :D… I am going to win haha.

Hi Zuzana and Frederick!

Your workout routines are awesome! I just want to ask you if there’s a chance for you to put some workout routines for the low and upper back….??? Coz I have fat there and I really really want it to disappear; Also, I’d like to workout especially my butt, coz it’s kinda tiny and I’d like to have a bigger, round booty, so, could you tell me or show me harder exercises so I can make my butt muscles grow?

Thanks!

I love the training you do and how you put them togther…however, I am in a situation where my knee is not “workable”. I need a replacement – buying time. Can you put together a workout that incorporates exercises that involve leg work but not squats/lunges, etc.? I really need help keeping it all in shape but having a little bit of a hard time. Thanks!
Stephanie

Form is more important than speed right? Even if i can only do like 6-10 reps of one move, will the work out still be as effective?

[...] Fat Terminator Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

hello, I’m just sending a big greeting from Mexico. Well, I got a question for you. how did you guys do to get over the flu and the sore throat that fast? cause my throat hurts a lot and I’m like: cof cof cof all day long :(. i read that workout while you are sick is a very bad idea cause your defenses are down and this can just aggravate the sickness.
Hope my English is not that bad and you can understand.
thanks in advance
I’ll be watching you
see you

Hi Zuzana,

You rock! And your workouts are amazing!

I’ve been working out forever and never seen some of the awesome exercises you do…your workouts are kicking my butt and getting me into seriously good shape!

The dancing crab is cool, but definitely the Ninja Jump is the best!

Thanks for your awesome site :)

thanks zuzana for your brutal workouts, I look forward to doing them everyday. I feel great, and even though I don’t see a major difference in my body yet, I love the challenge and the feeling of getting stronger, and thanks to your articles I’m watching my food and what I put into my body. . I’m currently seeing someone who’s overweight, I put on a lot of weight because I was going to restaurants and eating out with him. Now I am trying to loose the weight by exercising and cutting my food intake. I met him being overweight and at first it bothered me, (we weren’t together then), but his personality won me over. Now when we go to a restaurant I eat to fill my stomach half way, just as you encourage in your logs. Anyway since I have been eating less, I’ve noticed he’s watching me and now has cut out the desserts and his food intake also. I also talk about my figure and ask him if it looks like I’m losing any weight, and have since noticed him also concerned about his weight and wanting to lose weight. I think that couples should help each other, but doing it in a way not to affend the person, because after all it’s the person inside that accounts for more, but not to demise the health issue because you want them to be happy and apart of your life for along time.

I have been really sick for the past 5 days and have really really missed doing these workouts. Tomorrow is my #1 again! I will workout every day. Next week I am going to start my 1 month no-sugar challenge! Wish me luck!

Hey there zuzana!!! i’ve juzz started doing ur fat assasination workout 2 days back… n its really amazing mannn!!

I haven’t done a workout for about a week so found this to be quite difficult. I’m on holiday and have been trying to do my workouts in the hotel room but it’s not always easy.

I’m in Prague at the moment and loving it! If only it wasn’t so cold and windy :(

hi Zuzana i loveeeeeeeeeeeeeeeeee you pants, i want too. love u keep it up.

Autumn, just do the pullups on a door.

Ok, maybe I’m going to hate myself for saying this when you guys come out with “Turbo Homocidal Punishing Death Inferno Fat Incinerator Extreme Workout for True Lovers of Pain”, but I just don’t think this workout is that hard. 15 seconds is too long to rest. I yawned at one point.

But ok, thanks anyhow. I still like you and I still love this site and I still will do your workouts tomorrow.

Hi Zuzana & Frederick! I’m 45 and recently came across your page some weeks ago and want to say thank you for being such an inspiration to me and for helping me to get back on track with getting fit. I love your workouts and it was REALLY HARD to even complete a full set in the very begining, but I am getting use to these each day and really look forward towards achieving the results I am looking for. I don’t have high expectations, because with your workouts … it is just a natural given that I will (for sure) see some great results! Thank you guys again … so much! Keep up the great work! ;)

This is like saying..well since I have been overwieght and failed at the diet why not just hmmm…eat every thing I want and get fat as anything so I can just eat eat eat and just break a world record.

Kid to fat mama: Ma when will you be a your wieght you want and then not have to eat so much any more ..(cause were hmm hungry!)

fat mama to kid: well it wont be to long but I am still not fat enough(more excuse to eat more) hmmm I made to the electric wheel chair and just as soon I am bed ridden and have to be lifted with a crain Ill be done.

Sorry Fredrick but its true I cant help but saying it either and she would take it as a compliment if she reads it..and add it to her blogg that she runs for men to watch her chow down.

Ps..if you dont want to post this I guess I wont see it but Ill just be sad and forced to eat out of rejection.

Hi, right on about the positive thinking. I am sorry facebook did not work out but it can get crazy on those sites. I like this work out but most of all ****I like that dip station thing.**** Where did you get it can you please let me know I would love to have one as part of my home gym. Thank you both for the great job you do. Zuzana you are fit but thanks for caring to show others how to be fit.

Hi Zuzana,

My numbers improved this time by 1-2 reps and all my pullups were finally un-assisted, Yay! An accomplishment that took me 4 months to do :) I really pushed hard on the last round 8-)

1)Low Jack: 30-33-37-37
2)Dyn PushUp: 7-6-7-8
3)Jump Squat: 9-10-10-11
4)Half Burpee: 12-12-12-13
5)OneLegSideJumpLunge: 10-11-11-12
6)Pull Up: 4-4-4-4
7)Step Jump: 10-8-8-9
8)Dancing Crab: 12-12-11-14
9)ButtLift ToeTouch: 6-7-6-7
10)Twist Jump: 35-38-38-40

Hey girl, how come you haven’t been posting your reps or times anymore? I like to use them as a guidline for my development. We all look up to you here, or at least I do:)

Hi Zuzana

I am in California. My friend Nicole and I found your workout by accident about a month ago and we have been doing it since. Before that we were doing pilates frequently but wanted something more intense. Thank you for challenging us. We are also doing the 30 day challenge and have been successful since March 1st.

Thank you,

dani

I know I’m not Zuzana, but the same thing happens to me so I did some research. The phenomenon is called Delayed-Onset Muscle Soreness. When you exercise, your muscles get micro-tears, which is how they get stronger. These tears, combined with the ensuing inflammation, cause the pain. Something that I find extremely helpful is gently exercising the sore muscles and then stretching.

Hi Zuzana,
i was just wondering have you always been active in your life or was there a point in your life where you decided to change your life style? I was just curious to know if you used to not be fit and now you are fit, healthy and beautiful. What inspired you to start becoming active and fit?

Hi Zuzana!
I absolutely love your attitude and I was wondering if there are any motivational books or anything like that that you read?

Congrats Audra! I will pass on your request for sets and reps info to Zuzi.

Hi Arionna, Zuzi likes to read Louise L. Hay, Stuart Wilde, Joel Osteen, Wayne Dyer and even Tony Robins :)

I loveyour workouts and I wish you would post names and brands of workout clothes you are wearing !
please !

Hi Zuzana, It’s very hard to me, I can’t do it as fast as you, I’d like to know if it’s ok or maybe I have to try with other kind of excercise

Girl!
I remmember once in a video you said, at coffe talk about how you enjoy watching magazines, and that sometimes you get inspiration like from some famous actresses or models, like victoria secret. I found this video, that should give you motivation. Their bodies are incredible and i felt like this fit here very well because is FAT TERMINATOR and this models dont have nothing of fat. Enjoy!

http://www2.victoriassecret.com/swim10/swim-videos.cfm?id=3

I miss the rep/time info not being posted any more, too. I mean, I know we are in this to compete against our own efforts, but the challenge never hurts, only motivates! I posted my reps, but it hasn’t gone through moderation. Oh well :) I know you guys are busy!!!

jayne,

I suggest you read the text above again and you will find the information you are looking for.

Yes – you can always modify these routines so that they work for you – just make sure they are still challenging :)

Hi Charlie D.,

From what I’ve learned about intervals HIIT etc. the idea is to be able to push your heart rate to a higher level than normal cardio and then let it slow up again slightly before you pump it back up. Thats what gives the groovy results. If your heart rate is being pumped really hard the break is well needed. However, as I have been getting stronger my heart rate recovers quicker to my workout. So, I find myself wiggling and rockin’ out to the jammin’ tunes I have going durring my rest period. My heart rate still drops durring my rest but not as far as when I just stand there panting(dying:what I was doing before) and then I’m ready to really push it hard durring the max out time too. It was a great way to see results in my heart’s health progress (woohoo). I hope it helps because when working out we continue to get results when we’re pushing ourselves to new heights so keep up the great work and find your own personal tweak for your workout that will give you that extra push for a newly “omgodimadiebeforethisisover” feeling :D.

Hi

You are absolutely AMAZING! Your workouts are professional and very effective. If you don’t already have an exercise show on main stream television, you should. My friends and I are trying your workouts and we loved them. Keep it up. You are a beautiful inspiration and a joy to watch and learn from. Wish you the best.

Rick

Frederic,

In Hebrew “Zuzi” means “Move”, isnt that appropriate?

Hey. just have a question…..When her beeper thingy goes off how long is it timeing?

This was killer. Here are my stats.

1. 19, 19, 18, 18
2. 5, 4, 4, 4
3. 7, 6, 7, 5
4. 6, 6, 6, 7
5. 7, 8, 7, 8
6. 4, 4, 5, 4
7. 9, 8, 8, 9
8. 6, 7, 6, 7
9. 7, 7, 7, 7
10. 17, 17, 17, 16

Ugh…

completely!

I so love your workouts. They are exactly what I have needed. Thanks so much. You’re a total inspiration! Keep ‘em coming! ;-)

That’s a really good idea – thanks, Mary Liz.

Hi Zuzana!

I wanted to ask how often you change your workout? Should I follow one routine for a longer time or it’s ok to change it often? I especially want to focus on my booty to make it firmer and rounder and I’m wondering if changing the type of exercises will make different muscles work every time and I will never see any changes? Sorry if that is silly but I really want to see that work but I get bored by the same routine quite quickly.

Anyway, you’re great. Keep it up!

Zuza – the workouts posted here on the site are the only ones that Zuzana is doing – so as you can see her routine is changing just about every single time she works out. Changing up your exercise routine will definitely not prevent changes from occurring :)

Hi Frederick,
I don’t know how to use these communications well yet. I am curious to find an exercise done while standing that Zuzana did many months ago – I believe it was filmed on a rooftop terrace – where there was a rotation of the thoracic combined with a side lunge. It was just one side at a time so she didn’t alternate legs. Can you help me find the description on the website and possibly send me the link? Thank you for all your good work. It matters. ~DIANA~

Nice fitness system – Arny would like it ;)

My Stats
Low Jacks:17,17,16,17
Dyn PushUps:5,4,3,3
Jump Squats:10,9,9,9
1/2 Burpee:7,6,6,5
1 Leg Side Jump Lunge:10,10,10,10
Reverse Pull Up:7,6,5,5
(I don’t have anything to do pull ups with)
Step Jumps:13,13,12,13
Dancing Crab:11,10,12,11
Butt Lift & Toe Touch:7,7.5,7,7
Twist Jump:34,36,36,38

Hello, Zuzana and Fredercik!))
I have a question..
I like this workout very much,thats why I keep doing it for 6 days already…And I feel myself more energetic and healthy ))
I’m not a begginer, but had a break for 1 year. And today, after the training, I went dark eyes.
Could this training be bad for the heart?
Thank you
Katerina :)
xoxo :-*

Tennis! I luv tennis! I have so many questions to ask! Lol. but i not going to ask this instant. I just want to say- WOW! u look amazing! u are like an inspiration for me that girls CAN look like you- no fat whatsoever! :) my goal is to burn the fat, look good and feel good about my body. thnx so much for the videos!

hey zuzana,

what are the intervals for this workout?
and how many rounds?

it´s not possible to open the link above!

thanks,
julia

Hello! :)
I have always been an avid fan of working out and getting in shape- I have played sports all my life and run often. I have decided to get more serious and really start to tone by body and improve my overall health. If I were to start doing one of your workouts a day along with my running, what are the basic items i need? I saw the weight, and the interval trainer. But a list or a link to an article would be great.
thankyou!

I honestly think you have a way better body than an Victoria Secret model because you actually have a booty:)
I am trying to do your workouts but currently i can only complete one 1/3 of each workout, but hopefully i will be able to complete at least one whole workout.

Hi Zuzana,

I´m a girl of the north of Spain, Basque Country, so sorry for my english. I wnat to try this work out, so please, could you tell me the intervals? I´m trying to see them at the page you´d say but it’s impossible.

Thank you so much.

Best regards

I found this workout was not the hardest. 2 minutes for an exercice but half is rest.It was perfect for the end of this week.

I hope the terminator don’t like your Fashion Haul:

http://www.youtube.com/watch?v=qBK7zCuzS_I&feature=related

Where can i find a Gymboss (or any for that matter) interval timer? Ive noticed you use them quite frequently and i can’t truthfully keep track of my time and work out.

hi i know this video is older but i was hoping you could put names of the moves and your scores for this workout

OMG! I didn’t know if I was going to make it through this one! Thanks for pushing me, Zuzana!!! Just the thought of my body looking like yours just made me finish this workout! Haha!
love,
Ruth

My stats are so close to yours – and yes, ugh! I thought I was going to hurl right in the middle of the workout!

1. 15, 16, 17, 16
2. 5, 5, 4, 7
3. 6, 6, 7, 5
4. 8, 9, 5, 6
5. 7, 6, 9, 10
6. — no pull-up bars
7. 5, 6, 7, 5
8. 5, 8, 4, 6
9. 7, 10, 10, 10
10. 20, 25, 20, 34

Hi Frederik and Zuzana,I dont know where to post this question.. wich workout ,from all posted here, can be done during pregnancy?Thanks for your answer,

D

This was a good workout and I sweat a decent amount. However, next time to up the challenge a bit, I’ll change the intervals to 10/20. I could have pushed a little harder and the longer intervals should do the trick. I think it will take this workout from tough to positively BRUTAL.

man! I did this workout before but I didn’t write it down. Still on the mend from my ankle, so i cant do spring action burpees or dynamic pushups so i just moved one leg in and out at a time instead of jumping my legs up and down/in & out…
1. Low Jacks: 14/14/15/14
2. Dynamic Pushups: 4/4/3/4
3. Jump squats: 9/9/9/9
4. 1/2 burpees: 6/6/7/8
5. 1 leg side jump lunge (slower on healing leg): 8/8/7/10
6. Pull ups: 4/5/4/4
7. Step jump: 7/7/7/7
8. Dancing crab: 7/6/5/6
9. butt lift & toe touch: 4/5/4/5
10. twist jump: 30/34/34/34

not working out tomorrow! It’s supposed to be around 50 degrees celcius with the humidity! 

Low Jacks:19-19-20-20
Dyn PushUps:4-4-5-5
Jump Squats:10-10-8-10
1/2 Burpee:9-10-10-10
1 Leg Side Jump Lunge:7-8-9-9
Pull Up(Dip station)6-6-6-6
Step Jumps:6-5-6.5-7( hight step, arm of the couch)
Dancing Crab:7-10-8-9
Butt Lift & Toe Touch:6-7-7-7
Twist Jump:30-32-40-44 
Have a nice day….