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Mar 15 2010

Sweat Like a Pig Workout

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

Hi guys,

Today’s workout takes only 20 minutes and there are 5 rounds of 6 exercises. Each round is 4 minutes long. It’s an interval training so you will need an interval timer. Each round is made up of two intervals: 10 seconds of rest and 30 seconds of maximum effort that you will repeat 6 times (6 exercises). I am using my Gymboss Interval Timer as usual. I am also using my kettlebell Bozenka, and dip station and jump rope from Ultimate Body Press.

Don’t forget to warm up before your workout and stretch after your training.

If you guys are interested in learning more about kettlebells, than check out Dragondoor.com. They have a lot of cool dvd’s and books not only about kettlebells, but also about bodyweight training.

Enjoy your workout,

Zuzana.

Roll Back and Jump. Start by standing in front of your exercise mat, then squat down with your arms by your sides and palms facing the mat. Roll your body backwards and extend your legs over your head. Don’t roll onto your neck. Keep your shoulder blades on the ground. Reverse the movement and roll forward vertebrae by vertebrae into a squat position. As soon as you get into the squat jump up and land softly on the balls of your feet.

Side Leg Lifts. Hold yourself up on the Dip Station, bring your knees up and to the side, tucking your legs around the bar and then return your legs to the center. Repeat on the other side. Keep your shoulders away from your ears, and  your arms extended.

Scissors with Jump Rope. Always land softly on the balls of your feet and bend your knees slightly as you land. Keep your chest up and your core muscles engaged.

Sunflower Squat. Stand with your feet shoulder width apart holding a kettlebell with both hands in front of your chest. Squat down pushing your hips back until your hips are below your knees. If your flexibility doesn’t allow you to go all the way down, than just do your best and remember that you have to work on your flexibility. Keep the shins vertical and the weight on your heels. Your toes are slightly pointing outwards and your knees are tracking your toes. Squeeze your butt and stand up pushing your hips forward. Rotate your upper body to the side and press the kettlebell up to the side.

Sit Up. Lay on your exercise mat, bend your knees and anchor your toes underneath something heavy enough to hold you in place. Grab your kettlebell and hold it with both of your hands in front of your chest.  Try to squeeze your gluts and contract your abs as you lift your back up off of the mat vertebrae by vertebrae. Reverse the movement in a controlled manner.

  • Skye

    You are great. Thanks for the tips and inspiration.

  • Maryam

    Hey zuzana,

    another nice workout!

    check out this vid…there’s a lot of nice “new” things in fitness. a lot of it isn’t practical but it’s still cool, especially the pole exercises!

    http://www.youtube.com/watch?v=OkgJfinyoYs&feature=sub

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

    Can I apply to “Nice People Who Enjoy Fitness”? I think it is so sad that people have to take pot shots at each other. We are all here for the same reason, and that is to learn how to be fit and healthy.

    Zuzana and Frederick, you both motivate me like no one ever has. I have paid for personal trainers in the past and been a member of a gym, but your site is the only constant I have and I am still loving every moment!

    I have just completed the 15 Minute Cardio Challenge so won’t be trying todays workout. Also I still need to get myself some equipment. Instead I am revisiting some of you older workouts and trying to beat my personal bests on each (with great success I might add)

    Love you guys.

    Dee
    Aussie Aussie Aussie, Fitness should be fun!

  • bella

    zusana you are an inspiration – you not only have the knowledge but also awareness and courage to host such an incredible site. your passion for fitness and health is intoxicating!! unfortunately there are alot of shallow jealous people in the world. just keep doing your thing girl… you rock!!

  • Abe

    I just wanted to say, zuzana, that since I came across your workouts a few months ago I’ve been continually inspired by you, the more so the more I learn about you, and you’re part of the inspiration that’s enabled me to get on a daily workout routine, something which has been evading me for the past… well, the past lifetime. Keep up the good work, and thank you!

  • Mexerik

    hehehe i usually sweat like a pig XD
    really cool name

  • Barb

    Thanks for another great workout !!!

  • http://na Kyle W

    I’m really impressed with your workouts. I’m currently 250 lbs, and I’ve started an exercise program with nightly treadmill activity for now, just to keep things low impact and calorie burning. There are things you can do in your workouts that I cannot, and I look forward to the day when I can! I also see some aspects to your workouts that I can incorporate into my workouts once I get my strength up. A part of me is embarrassed that a smaller woman can do things that a 6 ft tall man cannot, but soon enough I’ll be capable. Thanks for the inspiration and extra movements. I’ll be checking out your blog regularly, and telling friends! All the best to Frederick and Zuzana.

  • PaulaW

    Great workouts. Thank you for sharing them! I tried one yesterday, my arms are killing me today (in a good way of course.) Very inspiring!!

  • Adriana

    Love your workouts, I have been active my entire life but I had never found something that keeps me motivated like your workouts. I still find it so hard to believe that you have that amazing body by only doing this short workouts! I guess I was always used to idea that bodies like that could only be achieved by lifting weights at the gym. But since you say this is all you do, I’ll have faith and I will continue working out with you. I have quit the gym for a while because I got tired and I needed something new …
    Thanks a lot :)

  • Kelsey B.

    I just want to thank you so very much! You have motivated me in doing workouts that I’ve never even thought of doing but have now found them great. You have shown me that almost anything health and fitness wise is achievable and changing the way you diet and exercise can bring immediate results. I have never came across another site with such an abundant information on health and fitness as compared to this site. BODYROCK.tv is the best!!!

  • Vijay

    Hi Zuzana @ Fredrick,

    I have started following your website just few days back and am really happy to find it. I have been regular with running and a little of weight exercises for a long time, but haven’t seen to much results (in terms of shape and looks) apart for the fact the my stamina has increased. Right now I am particularly working on my abs. can you please give me some exercises to reduce abs fat. I run regularly for 30 mins. and also do cardio for 20-25 mins, but the fat is just not going.

    Sincerely,
    Vijay

  • peter

    Hey,,,u guys r doing fabulous work here,,,no doubt about that.u look amazing,,,just curious what do u guys do for living…..
    your big fan

  • Naama

    GOOD MORNING!
    I feel so energized. This Sunday I woke very early, with my husband (5:15 am)… he does that twice a week, gets ready for his 3 hours mountain bike ride before the office. it’s like a therapy for him. I always envy him for having that discipline. so after many bad attempts of waking up with him and doing my workout early (I got strait back to sleep)… this sunday I made it! and I tried to repeat it on monday but couldn’t… and all day long I felt like something is missing… now it’s tuesday and my body just craved for the exercize early! that’s so fun! I feel so much stronger in some way. I don’t know why… GOOD MORNNING BIRDS!…and I love the exercise! I modified it since I don’t have the dip station.

  • LeMarge

    Suzana

    Thanks so much for your message about positivity. I’ve been in a difficult depression for 5 months. Today I was having a particularly low day. I’m going to watch this episode again a few times. I felt that little lift in my spirits listening to you. I’m going to follow your advice!!

    Thanks so much for all the fantastic workouts and for this timely message!

    LeMarge

  • David

    Hi,

    I’ve been watching your videos for some time now and I fully agree, the power of positive thinking really does play as much a role in health and well being as any amount of fitness routines.

    Also, thank you for the Dragondoor.com referral, I plan on mastering “The Beast” Kettlebell (48kg)

  • Shawna

    Yes, I have been thinking about deleting my facebook also. Good for you. I want to get a kettle bell!

  • Anuta

    Hi Zuzana (or anyone!)

    I have a fitness question that I hope you’ll choose to answer. I’ve been doing your workouts religiously since February 19th (except for the 2 recent sick days), and I’ll start playing volleyball next week. I practiced volleyball last year as well, and it was not as much playing as just really intense 2-hour drills. Not sure if this time it’ll be just games (which I think are less intense then gun-hoe training)or drills that I’ll attend up to 3 times a week. But I still want to keep up with your daily workouts, but remembering how spent I was from those practices last year, I’m not sure if I hold up, but more importantly IF I SHOULD (???). My only concern is with overworking my body. If your intense daily workouts combined with volleyball won’t do any harm (overworking), then by all means I’m more than happy to push myself. What would you recommend?

    Also, I’ve been committing to a frequent small-portion diet. But since volleyball would probably take at least 2 hours (plus I’ll be biking for about 40min-1hour to location and back), how long prior to practice would you recommend I have a meal and what kind? I’m thinking I should have something more substantial to last longer, but if I eat and hit the slopes with my bike right away, the food won’t get a chance to settle. I’m concerned with food coming up and out or other unsettling reactions :S I would appreciate your response, thank you!

    Anna

  • Nicole D. Lopez

    In regards to your ending comment: You got me :)

    I wanted to let you know that my 30 day challenge is almost up (in 4 days) and I am actually quite sad. It’s not that I’m going to go eating nothing but sweets once I’m finished, but I have been really enjoying the self-confidence I have from not eating sweets. I’ve had 26 days to think about what I want for a material reward for my hard work, but I’m starting to think that maybe I don’t even need one? I’ve been having so much fun learning of new ways to overcome my sweet tooth and making up new recipes and realizing that not having a piece of cake with my boyfriend is not going to make me depressed after all. Anyway though, thank you for that :)

    I’m also thinking about doing another challenge for myself. The idea comes from one of the recent posts about not seeing physical results for about 60 days. I’m thinking that for the next (#?) of days I will work out in and wear clothes that cover my body and not look in the mirror and check myself out for the number of days that I choose. I think 60 might be too long for me because summer IS coming up, so I was thinking 20 sounds like a good number of days to go without looking at my body. I think it will be difficult, but I also think that it will be worth it when I reveal my results after 20 days. Also, part of the challenge will be to work out every single day of being fully covered.

    Let me know what you guys think, if you’re not too busy :)

  • Audra

    Hi Zuzana,

    Your so humble and sweet. Why anybody would try to bring you down is beyond me. That’s why I’m glad you screen the comments because there is no need for negativity here. I love reading the comments on everybodies progress and if there is a question that I can help answer I try to help out but All I need and look forward to everyday is Bodyrock :) Love ya Z!

  • Mercy M

    Hi F & S

    I really have a problem losing my body fat and my weight. I exercise 6 days a week burning average 700 to 900 cal a day. I really try to watch what I eat about 3 of 400-500 cal meals and 2 of 100-150 cal snacks. I am focus most of the days but many times I fail at night time and snack a little bit of this and that. My request is ….. You show us exactly how ur your daily work out now is there any possible way you and your hubby will consider of making your daily complete meals for at least a week. I am struggling so much to be commited when it comes calorie intake. And I know for sure that you look the way you look because you focus on ur daily exercise and ur calorie intake. I consider myself very commited when it comes to my daily exercise but I fail to focus on my calorie intake.

  • Vanessa

    Hi Zuzanna
    Great workout! Can you please provide an alternative for the dip station side leg twists you did? You cannot really use chairs and the side situps do not really work the same obliques-any suggestions would be appreciated! Thanks, V

  • Emma

    Hi guys!

    I’m so sorry for your facebook site even though I wasn’t even a fan of it cause I don’t have facebook!

    I have two questions.. 1) how much does your kettlebell weigh? 2) you have so many cute sports bras, where do you get them from? Me want tooo :P

    You are awesome :)

  • Brittanie P

    Girl your as beautiful on the outside as you are inside! I hope to same day look like you!

  • Grace

    Hi Zuzana,
    Thank you so much for sharing your workouts and health info with us. I wanted to ask you if you have ever heard of skin brushing? I have been doing it for several years now and it is awesome…so many benefit, such as helping body with detox, aiding lymph system, keep skin tight, shedding dead skin cells, etc. It is something that has become part of my health routine and I wanted to share it with you. I figured if you have not heard about it before it might be something you may want to check out. I also wante to let you know about a natural sweetner. It is called “Just like sugar”. It tastes just like sugar but it is not. YOu can learn more about it if you google it. Thanks again for all your motivation and inspiration and information.

  • rena

    Hi Suzana,
    Can you give me some advise .since doing your workouts I realy feel good but I have been starting to have discomfort in my knees and they are starting to make a clicking noise can you tell me if i should worry or is it due to my new workouts.
    P.S I have always trained but with weights and I run for 40min every morning which I have now switched to Farlick training and power walking.

    Think it’s fabulous what you are doing and you are very inspiring…Keep up the great work..Rena

  • mike mccollum

    Zuzana, You are a wonderful fitness teacher and an inspiration to many of us here in Denver, CO. Keep up the positive energy and you’ll continue to be rewarded in your life. Love the workouts. Having trouble with the sugar challenge – ha ha.

    Mike in Denver

  • JULIE

    Hi Zuzanna!!!Nice workout as always!!!
    I wonnder if I can do these exercises and also the swings with a medicine ball and if it is the same effective like the kettlebell for the buns!!! Thanks in advance
    Kisses from Greece!!!!

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

    Well, I don´t evenknow what happened in facebook because I don´t eneter there too much, but I think it´s not important because you guys got rid of that… So it´s a problem that doesn´t exist anymore so it´s not important anyway, we all should only think about important things in life, wasting our times with problems is not really a thing to do, I think you, Zuzana, did the best thing to get rid of facebook, if something is not goig well, we simply have to change it!!
    The important thing is really your blog, the people who comment here and there some people that are knowing each other, I personally became to know some friends thru here, you are right not to let anything negative influence this space!
    So many people are getting good things thru here, and it´s a very serious thing, not only motivation, information, I think that after this long time coming here, seing your lives, reading all the comments, talking to people, answerind and asking, we all got connected in a positive network!
    Keep the wonderful job! You guys ROCK!!
    ^_____________^

    \o/

  • Fit4Life

    Hi guys,
    what an inspiration you are, for such a long time I have been looking out there for some motivation & I have to say that you are the whole package!
    Keep the amazing work, we love you :)

  • scott

    I just looked at your sweat like a pig workout and you talked about the facebook page ,the strange thing is today the 3-15 I dealeted my face book page for some of the same reasons ..just wanted to share, thought it was some strange carma or some thing or the thing to do to day i guess ,,,alright sweat on!!
    Scott

  • polet

    Dear Zuzana,
    I realy want to thank yo for all the great workout that you have provided for us.
    i have a problem i hope you can help me.
    i am 5’9 and my weight is 128 i am so petit but still i have some love handles and some lower abs.
    i am having a problem to do a pushups therefore my arms are so small which i hate it so i am wondering if i can use dumbles and how and how many sets.
    sencond i am eating very small portions but i am so skinny no but and no breast i am realy tire of my body and it’s been years that i am trying to get fit but i can’t.
    is there any suggestion you can give?
    i realy would apprecite for your help.
    thank you and best regards.
    Polet.

  • Jamersgto

    Hi hi, I love your videos and choices. I agree with your decision, you have to choose what you want from life and filter the outer world. You said it best!! Anyway, keep smiling, and thanks!! James =)

  • Ashley in Sweden

    Hey Z/F,

    I’m back in Sweden after an amazing month in Australia (tough life eh). Don’t worry, I kept up with most of your workouts the whole time I was away, tried surfing a couple of times, and managed to watch Canada’s men’s hockey team win gold at 7 am. Did you see the game Freddy or were you in the middle of your move? :)

    I’m really excited about your new workouts using kettle bells. I’m going on a kettle bell hunt today, but I’m not sure what I’ll name mine yet.

    Oh, and I totally respect your decision to delete your fb fan page. I read some of the comments and you’re right, many comments were not a good representation of bodyrock.tv and the image/feeling you and Freddy are going for.

    Take care,
    Ash

  • Cindy

    Hi Zuzana,

    Agreed hundred and one percent that we shouldnt waste our energy on negative stuffs (its too draining and affect the whole being).

    The objective of this site is to generate positive energy to everyone who shared common interest. Positive energy is hard to come by so keep doing what you are doing and its been a great journey so far :)

    Cheers

    Cindy

  • http://www.facebook.com/fleur.merlingeas Fleur

    Hello Zuzana and Frederick.

    I totally understand the Facebook page issue. Do not worry we love you guys and we’ll be here and keep coming here on Bodyrock.tv for more suffering and sweating.

    Zuzana I was wondering, as you are now back in you hometown do you have any recipe you would like to share with us.
    I’d love your breakfast Cake/Pudding, and I am sure that I am not the only one that did liked it. yummy.

    Have a good day

    Hi to all followers too !
    We are many and we keep being more and more watching and sweating thanks to you.

    Fleur

  • Gem

    Dear guys!

    It’s been around a year and a half I have been following your awesome videos and I just wanted to post a quick question now!
    I am wanting to work on my obliques(?) to make them more prominent, to get a defined, bold shape “v shape”, but being a 27 year old woman I am struggling to find good information on target exercises. I don’t have much body fat to get rid of now and am becoming increasingly interested in muscle definition.
    So, could you recommend certain exercises for this goal!?

    I would love to hear what you have to say!

    Cheers and best wishes

    :)

  • Brie

    Hey Zuzana,

    You’ve stopped posting your scores, what happened?

  • Heather

    How heavy is your kettlebell?

  • Monique from the NL

    Dear Zuzana and Frederick,

    A big thanks to both of you for cultivating an atmosphere of positivity and community with the blog! I can’t tell you how nice it is to share this journey with everyone here. It is qhat keeps me going!

    Shame about the Facebook page incident, but I agree with you that you did the right thing by scrapping it if it created disharmony.

    With love & support,
    Monique

  • Anna

    It was a wise decision to close that fan page in facebook. I didn’t join it. This website is just enough and only nice people are allowed. =)

    I have also noticed that if I read any forum conversations with negative comments, my day is just ruined after that if I don’t shake that negativity off me.

    I happy that I watched your newest video in this particular morning. I believe in positive thinking too, but it didn’t really feel like it in this morning. So I am happy that you talked about it and mentioned your last few years life change too.

  • raina

    hi zuzana & freddie,
    I’m interested in the ultimate body press, this whole set thatu also have. i got into their page, sent them an email 3 days ago, but they didn’t answer me yet. How much was the shipping cost of your equipment???? i live in greece, europe as u, was it expensive or affordable? I’m seriously thinking of buy them and i wanna know:)
    I also ordered a gymboss interval timer:) i want to follow u in ur all of ur workouts!
    thank uuuuu:)

  • Tali R.

    Hi Zuzana,
    i just finished the workout it was great. thank you.
    like you said sometimes you need to use what you have. i used a 8kilo dumbbells i do not have the kettlebell
    and for the dip i used 2 chairs.
    so, what happend to your big mug? why you drinking coffee in such a small cup?

    hope you both have a wonderful day

  • Monika

    Hi,

    I have a question, maybe it’s a little bit silly, but, do you do these 1 exercise 5 times and then you move to the next one, or do you do 1 ex to 6 and it count as 1 round? :P

  • Katie

    You are right Zuzana. You don’t need any facebook, your website is a huge hit, and also your videos are a huge hit in youtube as well. Yes, I can see your drinking coffee, it was me who made that comment last time. :)

  • Amanda

    Zuzana, you are a wonderful person. I love following your blog. You have done so many great things for your fans just by showing up and speaking to us. I want to thank you and Frederick for all of your hard work and let you know that you are an inspiration beyond words. I joined your fan page on facebook, but after I joined I never really went back to check on it. I’m sure many of your other blog followers did the same, which means you didn’t need the facebook page in the first place! We love your site and we love you! Thank you for everything!!

  • http://elainehall@cytanet.com.cy elaine

    I can totally understand you about facebook,because I deleted mine quit a while ago because I didn`t like things that was happening on hit since I deleted it I have never regretted it I just keep hearing bad things about it ,I don`t want to be apart of bad things, I hope you have more control of your site so this dosn`t happen on bodyrock.

    Zuzana ,I loved the workout today because even though I didn`t have same equipment I could still do all the exercises using corner of worktop for side leg lifts and my dumbbells thank you Zuzana an Frederick .
    Just like to say hello to texas cindy as I haven`t seen you posting for a while hope your ok .

  • Vicky

    I’m sorry the negative comments on your facebook page have caused you to delete it but I think that you did the right thing. It is too easy in life to get bogged down by other people’s negative thoughts and I think you are right to safeguard against that. The reason I keep coming back to your site, besides the awesome workouts and great diet and fitness info, is that you are such a positive person and you make me believe that I can change my lifestyle too :)

  • Irene

    is there an exercise you would recommend if you dont have the dip station? this looks like a great workout. thanks.

  • Lisa-marie

    Loved todays workout !! Can’t wait to hit the gym to try it out :) Yey !!

    Have you noticed any difference in your fitness level now u have included the Kettle Bell and the new Dip station etc ??

  • Lisa

    Positive Energy is very important! I think you did well to delate your Facebook Fan Page! You are inspiring and who enjoyes following your workouts knows where to find you ;)
    Keep it going!
    Lisa

  • Ivana

    Hi Suz! Great workout, thank you again!

    I dont like facebook to, i only log on it again because of you.

    Love you:)

  • Eliza

    Hi Zuzana, great workout. Going to try it out today, but i dont have a Dip Station or anything like that, i guess i could just pick any other exercise instead of Side Leg Lifts….What exercise would be the best you think?

  • Oli

    And that’s the reason, why I am visiting your site again and again. The positive energy, you spread, is incredible! I am always looking forward to your next post so much! It always pumps energy and optimism into my veins :) Is that magic, you are so optimistic all the time? :)

  • Zebie

    I had kettle bells in the states and looooved them….me want kettle bell, like caveman want steak. grunt. grrr. lol Thanks for the workout!

  • Monifah

    Hi Z.. Thanks for another great workout :o). I just want to ask what happened to your facebook page?? Is it because of this stupid discussion that you have closed the site down???

    Anyway, you have got my support all the way! You are a great motivation so keep it coming :o)

  • EllieD67

    Such a shame that ADULTS in this day and age behave in this manner and cannot use Social Sites for what they are meant for. My fourteen year old son has asked me a few times to go on facebook but I have refused to allow him as I think he is too young. I have heard that children as young as seven are on there and I really cannot understand how parents are letting this happen. We need to stop being naive and seeing it as just a bit of fun……..yes it may be for adults but children that young should be having fun in other ways – playing sports or out with friends in parks etc. As your experience on Facebook has proved it does have negative sides too. I am on Facebook but I only use it to connect with my real friends and family not with strangers i dont know.

  • Tina

    Heeey Zuzi and Freddy!

    Here I am! Wanted, ha :D.
    hkmmm…I have been really busy lately, but I was conistant with workouts and on track, everyday with Bodyrock :D.

    I am gonna try this workout today, I am really looking forward to do it! Just finishing my coffee too!

    Have a nice day and

    “see ya!”

    Tina

  • Tina

    Forgot to ask :
    how are you two doing with the no-junk challenge?
    Zuzana?
    And you Freddy?
    Are you doing it or did you leave that?
    Today is my 28th day with no junk and sugar etc…and I feel great and there is a great feeling that I accomplished something. I had some cravings a week ago, but apples and other fruits and nuts and honey did the trick. I am happy that I did it, I think I will change number 30 to 40. Once you overcome the cravings its really easy and no need for sugar what-so-ever.

    Best,

    Tina

  • Ronnie

    Where can oder the black thing you are using for your obliqes. Not the kettlebell.

  • Monika

    Ahoj,
    neuvažuješ o tom, že bys začala tady v Praze někde předcvičovat? Nějaké kurzy a tak. Nebo natočit nějaké DVD?

  • Irina

    Hi Zuzana,

    I’ ve just finished your workout. I’ve used a medicine ball, because the kettlebell that I ordered will arrive next week. This workout was very intense and very effective.
    I ate a small portion of your tasty chicken dish http://www.bodyrock.tv/2010/02/02/farmers-chicken-recipe/

    And I’m feeling just great thanks to you!
    I just want you to know Zuzana, that for the last 4 years I spent hours in the gym, daily doing aerobics and fitness. From 5 march this year I was quiting the gym and I’m doing your workouts at home where I have all the equipment that you have. I’m eating like you. I’m cooking your delicious recipes. I’m just totally a new person. I’m feeling great and I saw changes at my body and I know that this is just the begining. Now I’m more Fit and I am much stronger.

    Thank you Zuzana for the great job that are you doing with bodyrock.tv!

  • sandy

    Your hair looks great down! Thanks for the awesome workouts.

  • http://2lola.over-blog.com/ zorobabel

    i will definitly try this one tomorrow.

  • Sven

    Today’s video added a few more exercises I can do at home. Since I have limited equipment I often substitute and modify your exercises. What would be really great is a short video showing easy ways to substitute different types of equipment when certain items aren’t available. For example, simple jumps may be enough if one doesn’t have a rope. Or some large water bottles instead of weights.

    Thanks for the inspiration!

  • Lorrie

    Facebook appears to be cursed. Everyone gets into fights on it for some strange reason. My sister and I never fought but she talked me into getting on facebook and a couple of weeks after that, we got into a huge fight…WTH? I would call this workout the Bozenka Bulbous Body Buster. I miss Malta and its sunshine : \

  • dave

    I think this workout was great, I need to buy a dip station, I use 2 chairs for my dips, I’m new to getting fit, but even as a man, I can still follow your exercises, I use a treadmill for cardio, Keep up the great work.

  • Pamela

    i love this one and really have to get me a kettlebell. i had no idea how fun it could be, your workouts have taken me to a completly new level, thank you!

  • Rv

    Nice exercices.

    Tomorrow, I’ll go back to my doctor. I’ll certainly grunt when he’ll test my knee. But I’ll certainly be ready for this summer.

    I bought kettlebells and skipping robe; just my new interior design…

  • hexatje

    i grew up in a block of flats, one like Zuzana’s mum lives in now and first thing in my head when Zuz started skipping was: OMG! people living in a flat under yours are going to kill you! run, save your lives!!! ;)

  • Liza

    Zuzana,

    What would be a good substitute for the side leg lifts? :)

  • Drea

    Lovely!! You rock!

  • Christy K.

    Hey guys!

    Awesome workout today!! I totally want a dip station! I’ve been using 2 countertops instead, but there is limited space to swing my legs through:) I am liking the kettle ball. I am using a gallon jug of water for now. It provides adequate counterweight, but it is not quite heavy enough! You are right, lose the negativity!! Keep up the GREAT WORK EVERYONE!!

  • Darya, Latvia

    Hi, Suzanna.
    It’s seems that you have changed your hairstyle.You became more elegant,it really suits you.
    And thanks for a great workout, you are awesome!

  • Azier-’di

    Zuzana and Freddy, I’m sorry you guy’s had to deal with the negativity on your Fan page…..I was a fan on there and I noticed comments on there that should not have been made. I have not followed you guy’s the whole time. I came across your workouts in Nov 2009. I was lifting weights and doing Billy Blianks Tae Bo workouts. I stopped doing them. I’ve seen so much improvement in my body especially my legs and abs since I’ve started doing your workouts. I honor you guy’s, I think your awesome and to me Zuzana your the best Instructor I’ve had. Have an awesome and blessed day :-)

  • Cam

    Hey Zuzana,

    Great workout! I was wondering if you have any suggestions for great ab workouts that don’t require you to lay on your back? I hurt my tailbone and I try to avoid doing exercises on my back.

    Thanks a ton and the website is amazing!!!
    Cam

  • Dakota

    Negative people suck! There is no getting around it. I deal with them at work and in the gym (not to mention share the highways with them). I believe negative criticism can be useful. Especially when they talk smack and can’t do half the things you do. Anyway, I love your idea. Be positive, keep a good attitude, and be high spirited. Keep up the great work! Rock On!

  • Rosie

    This was a nice, challenging workout. Thanks! These workouts are always such a nice start to my morning, and I love not having to think about what my workout will be on a given day. You just give them to us! Thank you for your work (and for protecting your positive image with the Facebook thing).

  • Robin

    Hopefully all the people in here are nice and enjoy fitness, otherwise YOUR AT THE WRONG SITE c¨,).
    Always be positive and collect on positive people, otherwise you waste your time, and you are worth more than that.

  • Crawarr

    Hey why you are so sweaty in this workout? xD

  • Duke

    Zuzana,

    Regarding the woman who made the coffee/cup remark…
    I too noticed one time when you demonstrated a chicken recipe that you actually pulled a rubber chicken out of your stove!!

  • Antonia

    Hello your gorgeousness!

    I love your hairsyle today It reminds me of 1960s style and James Bond and all that kind of stuff. I have light hair but I color it dark and wear it like that when I am not wearing it in a pony tail.

    I was going to give up watching for a while when I seen you got the kettle bell..ya I know its selfish to admit it but the work outs are hard enough and I cant do them like you ..therefore I could never be cut like you and I thought it was out of my league to watch, like I didnt belong. But I still was motivated to keep going with what I can do when I see you and really love the other things as well..like you went to play tennis..something I would love to do and could do if I could get a partner and the fashion and the discussions as well, all contribute to staying motivated to me right know.

    I think that is very strong that you dont follow after the crowd and quit facebook since you found it negitive. You have a lot of good views on life and are determined. I think that is humility and a very rare quality in this world. Your not plastic and fake. You is the real deal! *_*

  • julia

    Hello Zuzana & Frederick =)
    Is there a kind of variation for the dip station?
    Can I do another exercise? I will buy the dip station..but..not yet.
    best regards (:

  • Kate

    Zuzana,

    You are such an incredible inspiration. The first thing I do each day is check your website for a new workout. I am so incredibly grateful for any workout you share with us.

    I would greatly appreciate it if you could once again post your reps completed for your interval training workouts. I have noticed that I perform so much better when I have a challenge to meet or surpass. ;-) It is really inspiring to see what you accomplish during a workout and it motivates me, as well as others, I am sure, to push myself that much harder. You are everything we aspire to be, so taking note of your reps is an incredible motivation.

    Thank you again. Looking forward to each and every new day with you!

    Kate

  • Candice

    Hi Zuzana,

    I am so impressed with the work that you do, I have been following your website for about a year and I really respect all the work you put into this.

    So here’s my deal. I am exactly your age and fitness has always been an important part of my life. About a year ago I was diagnosed with Osteoarthritus and as a result I continue to hurt myself when I attempt to workout. Recently I have torn a tendon in my shoulder which I have been told is a complication of my disease. I am so frusterated because I feel like I am waving goodbye (I guess with my good arm :P ) to a fairly decent level I had been at, especially when I was competing in triathalons. The worst part is that I am TERRIFIED of damaging any more of my body then I already have.

    I realise you may not come from a medical background and you are not a physio therepist but because I respect what you have to say so much I am wondering what you would do if you were in my shoes. How would you stay active through injuries? Your workouts are so intense, do you ever sustain any injuries?

  • Me

    Good workout! I’m happy to learn from you so much!!!!
    Thank you

  • Jenny

    I’m really excited that you’ve started to incorporate kettlebells into your workouts. I got a kettlebell for Christmas and I have really loved training w/it. I just want to tell you how happy I am since finding your website…I have trained traditionally w/weights and cardio for years. I used to drive to the gym before work everyday and do my cardio and stop at the gym on my way home from work and lift weights. That was my life for YEARS! Your workouts have been a breath of fresh air. It has completely transformed the way I workout and the way I see my workouts now. I burn more calories, train more effectively and I’m stronger now than I have ever been. Also you guys have made me see food differently and examine the way and how much I eat. Now I am reminded to eat smaller portions of REAL food. Thank you!

  • Alex

    Absolutely GREAT new work out–I got a gymboss for my birthday and i am looking forward to trying it out today with this workout–i dont have a dip station, but can do hanging obliques…

    As for your comments about negativity, etc. I agree with you Zuz…keep it positive–and thanks for sharing with us–

  • Korie

    Zuzana,

    I have read that having coffee before a workout helps, that you have more energy to work harder and longer. I was wondering if that is something that you believe? Or you just love coffee…

    Getting ready for summer,

    Korie

  • Ruth

    These 20 minutes flew by! The name Sunflower Squat is so cute! I leard a similar move called the Wood Chop, but Sunflower is much nicer, lol… I named my kettlebell Carmen. I love that name, :).

    Thanks again for a great workout!

  • Natasha

    Hi Zuzana,

    I totally agree with you about not having any time for negativity in your life. I have family members on my husbands side that are very negative and love to talk about other people all the time. I just don’t want to be around that. My husband and I try to be positive snd surround ourselves with positive people as much as we can. You have become a real positive light in my life since I found your blog about a month ago. I am 34 and have been training for a while but my workouts have been so much more fun since I started bodyweight traing with you. Even though I have been training for a while, I used to smoke. Partially due to you, I have quit smoking and don’t have any cravings at all. I tried to quit so many times before but this time I realized I could not do your workouts at their full potential and smoke too, so I quit and have never felt better! I really believe i’ve done it for good this time. It’s been 2 weeks smoke free and I do have you to thank…. On another note, I know this may be a personal question but I have breast implants too and am getting them redone in a few months, I was wondering how many cc’s are yours. They are the size I want and if you could tell me, that would be great. I also love the articles about food that your husband writes. I try to eat clean as much as I can and am trying your 30 day challenge. I have had to start over a few times but still trying. Keep up the good work, your blog is amazing!

  • Marinaki

    Oh my hardworking bee…

    When I saw your video today I had and have this feeling of giving you a big hug. I know exactly how you felt about negativity and judgment. I don’t know if you remember my story (well am sure you don’t xexe)… :p

    Bravo that you have deleted your facebook, I don’t have and I don’t want to have facebook I prefer my privacy (msn is the best 4 me because you choose only ur friend)… ‘Bees are choosing the flowers with the right & good nectar and then they collect it and making honey’ :)
    … Avoiding negativity is the best choice and way of living your life happy with your own good & positive way…

    Unfortunately in this world some people…

    I am with you Zuzana. Well I am a very shy person, I was thinking of sending you my photo to your email to see how do I look like. I think it is nice to see the people who really loves you, admire you and want to be a friend of you… but I am afraid because I don’t want others to see my photo just only you and Frederick but its ok we will see …. :p maybe you don’t have such interest xexe I behave right now like a baby :p it is because I really truly love you Z&F.

    So so sorry for my English. I am trying, please don’t take me wrong if I don’t give the right msg with good way. Its very difficult 4 me.

    Have a nice day and pls stay the way you are and never change!!!

    With all my love!!!
    Marinaki :)
    xxx

  • Dana

    *Happy* :) can’t wait to get home from work and work out!!!

  • http://rmeenuh@hvc.rr.com MinnieV

    Hi Zuzana,
    Sorry to hear about your facebook page. People can be so childish and mean sometimes. I’ve seen that negativity on you tube. I’m happy for you and Frederick and hope that you continue with your success. I wish you well. I am happy with this website and all you guys offer. Everyday I look forward to a new workout,recipes,and talk of fitness along with your comedic adventures.It’s interesting, entertaining and educational. Everytime I submit a comment I have to say thank you because i am sooooo thankful for your helping me continue my quest for a beautiful healthy body,mind and spirit. :)
    MinnieV

  • Maja

    Another awesome workout! I really was sweating like a pig. :-)
    I don’t have a kettlebell so i held two 8lbs weights together. It worked pretty well. It was hard to make it even with both arms but i still got a wicked workout.

    thank you

  • http://bodyrock.tv Tania

    Hi Zuzana,

    First of all I am glad you are incorporating the kettlebell in your workouts, I love it. BTW have you lost weight? You look like you have slimmed down a bit more. I wanted to inquire if you think it would be a bad idea to do your workouts twice a day. I know that one is all you need, but do you think it would be overload to do two. I would really like to slim my thighs down for summer and although I know you can’t spot reduce, I was hoping that two split sessions would really raise my metabolism and help me burn more fat. Please respond. Thanks!

  • Katarina

    What can I do instead of Side Leg Lifts? I tried to do the exercise with chairs, but I can hold it very well so I can’t even do one rep :(

  • Debbie L

    Hi Zuzana & company!!
    Nice workout! (as usual)I’ve just checked out your Facebook fun page and it’s not gone =S… So I’m thinking maybe the one I had is not yours!! The one that I’m fan of is called “Body Rock TV (Exercises with Zuzana)” is it yours?? O.o

    Thanks Zuzana.

    Debbie L.

  • Polish Guy

    I love ur workouts. Where do you get them from? Maybe one day i do one of them longer that 3min, but for now Im just going to watch.

    btw: one qestion. Are you an angel?

  • esmeralda

    Hi Zuzana & Fred!

    i’m from france, since i discovered your blog 1 month ago…i became a big fan of you, your life, your stories, your funny videos and of course the fantastics workouts of Zuzana!
    i’m really really adiccted, there is no day i’m not going on your website to see the new workout!
    I’m flight attendant, i bought à mini notebook + the gymboss to workout in all hotels rooms around the world, i really enjoy it!!!
    You are a part of my daily routine… and it’s a real pleasure!
    After 1 month i can really see and feel the difference!
    My boyfriend also noticed the physically changes…he’s very surprised about the quick effects!
    THANKS YOU SOOOOOOOOO MUCH…the summer will be hot!!! :)

    I just give my personal opinion about facebook:
    i don’t like to share everything in there, some people are stupid and makes stupid comments… your blog is very satisfactory!
    i’m sure the real and faithful fans of bodyrock prefer to visit the website as usual, you don’ have to follow all others and be on facebook!
    i’m fed up with it, i don’t want to go via facebook to follow your workouts!

    Don’t change anything, you’re perfect!

    Send you lots of love from France! <3

  • Douglas

    Hi guys,

    I can tell Zuzana looks and feels so much better now, glad ya guys are out of that sick spell. The weather here in northeast america is having effects on me, first im up and then im down, its hard to workout when weather here is darn right depressing, I couldn’t ask for more sunshine :) So please, more sunshine lol

    I am a 27 yo male and have been working out for over a year but I can’t seem to get those v lines near the abdomen. Even on my belly, it looks like a little fat that won’t go away, I believe Zuzana was talking about this in one of the video workouts. Its just a little annoyance but was wondering if Freddy knew anything about this, thought I ask :)

    I can understand deleting the facebook fan page, im glad you did that. ;) Their is so much negativity out there, especially on youtube but its easier to just let it go and keep things in a better light. I have my notebook here and will right this down along with my other workouts, thanks guys, you are my first true inspiration!!

  • Bruno

    Hello Zuzana and Frederick.

    I just wanted to let you know that I find your website one of the easiest to follow and very refreshing. Thanks to your beginners video my wife has started to workout.
    We are 25 years old, I always have been involved in sports but my wife never did, so she just started.

    Keep up the good work.

    Best wishese from Ibiza.

  • Kris

    Hi Zuzana,

    Arent you planning to go shopping after a long time again ? Id like to watch some new video about “clothes and your body” . So if you can go to the store as soon as it s possible … Thanks :)))

  • Jayne

    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.

  • Katya Mcfadzen-Nikolaeva

    Hi, Suzana, thanks a lot for yr videos, i’m sooo glad that I’v found them. Don’t really know wot i’m going to do if ma internet stop working!!!!! These exicised such a fun to do, and now i can loose all fat after having my baby and I can do it all at home. Thanks Thanks Thanks U R A STAR SUZ XXX

  • http://bodyblog.tv Lish Weese

    I found you such a refreshing friend today! I drew strength from your comment about dedicating your life to fitness and positive thinking…the negativity can make a mess of our lives and to just do away with your fanpage on facebook was one way to deliver you both from a little more of it seeping into your good environment, your life as is. I love you guys:) You are my dearest friends online and I learn a lot and consider your words as each new post comes to me! THANK YOU with all the gratitude I can give~

  • http://sharonb@yahoo.com Sharona

    Zuzana,
    I love your workouts and have enjoyed adding them for variations in my workout. I am a naturally petite girl and have been focusing on weight training for muscle definition. I want to know if I can do your workouts on the same days that I weight train or if I should separate the days. Also, how often should I be doing your workouts. I am 23 years old and I weigh 115 lbs. Your advice would be a great help!

  • cutie

    Heyy Zuzana,

    u and Fred have taken a nice decision, negativity thinking is bad and unecessary. We love u both and we love what u constantly do. Keep ur nice job ;-)

    you are the best :-)

    -xxxx-

  • RN

    Hi Zuzana,

    Just came across your site about two weeks ago. I really love it. All the trainers out there seem to be male, so I really appreciate seeing a woman’s body’s results with intensive training. I’ve been doing intervals and weight training for 3 years now and I’ve always hated working out, but after watching you and trying out your workouts, I am really inspired. This past week, I’ve loved doing my workouts more than anything else I do during the day. I lost a lot of weight in the beginning of my weight training but put most of it back on because of poor eating habits. Your diet looks really high in carbs, but if it’s working for you, I am going to try it. Were you ever overweight? If so, do you mind if I ask what your weight was? Also, how long did it take you to get into the type of shape you are now? I’m just curious, I know everyone’s body is different. I am just so glad I’ve found a woman who is working out and can judge results by.

  • RN

    Do you have pictures of how you looked before you started weight training? I’m sure all of your fans would love to see them.

  • Mimi

    Hi Zuzanka and Frederic. About the face book you are absolutely right. I am not a fan of face book at all. I think it is not personal and if I want to share something with my friends I prefer to do direct contact. Maybe it is also because I love hand writing more than emails and sms. So I agree with you that there is no need to read negative comments. People out there should be more appreciative for what you guys do for us. You share your life, your workouts, thoughts and it is so sweet and energetic. I would like to thank you so much for what you are and what you do for us. BIG THANKS. I have wrote you about my loss few weeks ago. I have started to work out with you and I must say I feel so much better already. I did not lose any of my weight but more importantly I have gain strength and my body is more firm. It is amazing how it works. Keep on going Zuzanaka, you are my sunshine every day. Have a nice day and stay safe. Mimi

  • Lvette

    Hi Zuzana & Frederick,

    I am very sorry for the negativity you both experienced on face book. Since I have never been on face book I’m not too sure how it works. I thought the general public cannot enter and place comment on a face book page except by invitation. So, if this was a fan page for people who are already followers of you guys why in the world did they start acting like fools.

    I did this routine with my mom this morning. It took us 25mins for the 5 rounds. I am still using by egg timer(getting the Gymboss once we get back to Canada in a week time.)

    Here is what we did in each round:

    20 Roll back and jump
    10 Oblique crunches each side
    30 Wide stance jumping scissors
    5 Sunflower squat raise with 4ltr milk jug filled with water
    10 sit ups with 4ltr milk jug filled with water

    By the third round the roll back and jump was a killer and its shows in our final time.

    Zuzana, good move on your part taking the fan page down. Stay strong and ignore the naysayers.

  • http://www.bodyrock.tv Andreea

    HI Zuzana,

    I managed to find the pull up bar…actually my boyfriend found it for me and i will have it in a couple of days so i’m really excited and i’m looking forward of doing your workouts…but now i have another problem with the dip station but i think i’m going to go ask at a farmacy for one of those things that are for old people..i know it’s hillarious but i can’t find another alternative…i just did last night your fat terminator workout and i was feeling kind of lazy and i just said to myself that i will feel so much better after doing it…so i did it…i’ll also order a kettlebell that i found and regarding what you have said about you wanting nice people that enjoy fitness…you can count on me for that …yesterday i did 1 month since i started doing your workouts and people are telling me that my body has changed…especialy my boyfriend that has an amazing sclupted body he was a fitness trainer that’s how i met him 3 years ago…and i just went there because i wanted to lose weight,and he was always telling me the same things that you say that especially with the food that you have to make eating as your way of life and start working at home…because i tried 1 year and a half ago when i did gym and at home workouts i saw the difference then but not that much…the thing is that i need constantly a motivation and Zuzana you are my motivation…the way that you look!!!!i practicaly changed my life now i’m more ambitious , i have more energy even though i go to 2 faculties so is pretty hard but i want to do this and succed …it gives me a new perspective of life itself…and i love your chicken farmer’s recipe ..i do it all the time of course in small portions…you are an amazing person

  • Mimi

    And btw: great workout as always. I used hayrack instead of the Dip Station and instead of Bozenka used very old and heavy iron. I am looking forward for another workout. Mimi

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

    Just did this workout :)
    Particularly like the squat sunflower :) Love the kettlebell type squats all the way down and feel ever fibre on my abs, butt and legs.

  • Pam

    great workout.

    can you show a modification for those of us who don’t have the dip station.

  • Natalie

    Hi Zuzana and Fredrick!
    This is my first time posting a comment! I love love love watching your videos and doing your workouts…was wondering for this one if there is an alternative workout for the one you do with the dip station as I dont have one…YET! lol and neither does my regular gym!
    Also I totally agree with you on the positive energy, it can take you so far!! Here is a great quote from the lovely Audrey Hepburn!
    i believe in pink i believe that laughing is the best calorie burner.i believe in kissing kissing a lot.i believe in being strong when everything seems to be going wrong.i believe that happy girls are the prettiest girls.i believe that tomorrow is another day and i believe in miracles.-audrey hepburn

    Thanks Zuzana you have completely changed my life!
    Much Love
    Natalie

  • Eleanor

    Hi Zuzana,

    I didn’t know that you had a Facebook fan page, but I’m sorry to hear that people were being negative and disrespectful on it. Good for you for staying positive. You are an inspiration and I’m thankful that there are people like you out there. I’ve been following your workout videos for over a month now and I’m seeing and feeling the results! Thanks, and keep them coming!

  • http://www.bodyrock.tv Andreea

    HI Zuzana,

    I managed to find the pull up bar…actually my boyfriend found it for me and i will have it in a couple of days so i’m really excited and i’m looking forward of doing your workouts…but now i have another problem with the dip station but i think i’m going to go ask at a farmacy for one of those things that are for old people..i know it’s hillarious but i can’t find another alternative…i just did last night your fat terminator workout and i was feeling kind of lazy and i just said to myself that i will feel so much better after doing it…so i did it…i’ll also order a kettlebell that i found and regarding what you have said about you wanting nice people that enjoy fitness…you can count on me for that …yesterday i did 1 month since i started doing your workouts and people are telling me that my body has changed…especialy my boyfriend that has an amazing sclupted body he was a fitness trainer that’s how i met him 3 years ago…and i just went there because i wanted to lose weight,and he was always telling me the same things that you say that especially with the food that you have to make eating as your way of life and start working at home…because i tried 1 year and a half ago when i did gym and at home workouts i saw the difference then but not that much…the thing is that i need constantly a motivation and Zuzana you are my motivation…the way that you look!!!!i practicaly changed my life now i’m more ambitious , i have more energy even though i go to 2 faculties so is pretty hard but i want to do this and succed …it gives me a new perspective of life itself…and i love your chicken farmer’s recipe ..i do it all the time of course in small portions…you are an amazing person

  • http://www.championtkdbaxter.com Jennifer Penny

    Hi Zuzana- I am addicted to your workouts! One of the most common excuses I hear as a fitness pro is “I don’t have time to workout!” The thing is that people really do believe that. I say it CAN be done and you are such a great resource for people who really don’t have even an hour a day for the gym. It can be done at home…it can be done with bodyweight and simple tools…most of all it can be done in 20-30 minutes.

    I do have a question: Do you do the intervals performing each exercise over and over for a round or do you cycle through each different exercise then start over for each round? I have done it both ways and either one is a great workout but I just want to be clear on exactly how you are doing it. Thanks so much to you for your time! Jennifer

  • Karen

    I can’t imagine what people could fight about on your page, but, I guess some people need to fight about everything. Good call getting rid of it. Negative thinking is just as powerful as positive, but not in the good way.

  • Brianna

    zuzana,

    we have a mole on the same place on our backs!! :)

  • Mickela

    Hi Zuzana I agree with you 200%. I don’t have Facebook so I guess I can say that I am glad I didn’t experience any of the comments posted there.

    A big part of the reason why I like you and Frederick is that your blog is really geared towards being happy and healthy and you have chosen to share this with us, I really appreciate it. I am also on the same path as you guys. To keep things positive and fruitful.

    I have a feeling that a lot of the people who come here have the same goals and aspiration.

    can’t wait to brutalize myself with this new workout.

    I still didn’t see any coffee in your cup He he….. : )

    peace and light

    Mickela

  • sola

    Workout with a small riddle, great ;-) It was only when I watched the video and saw you doing each set of the sunflower squats to one side only that I realized this is supposed to be 6 rounds of 5 exercises, not vice versa (Do I get any extra points for working that one out? ;-)))

    Anyways, I just completed the workout and had to struggle with the side leg lifts. Wrists, as usual, but I did manage to do a few reps. An observer might have seen little resemblance between what you, Zuzana, are doing in the video, and my feeble attempts – but hey, it was fun. Thanks for another great workout!

    PS: Facebook sucks anyway. I do have an account, but hardly ever use it. All these applications requesting access to your data, all these privacy issues, that’s just plain dodgy.

  • Diana

    Hey!

    Don’t you think using the skipping rope inside could damage the floor? This is a question I have been thinking much about. If you know the answer please answer!

  • http://www.janetspreiter.com Janet

    This was a great cardio and ab workout. I forgot to twist on the sunflowers…darnit, next time. And I can’t do scissors jump ropes yet, so I stuck with regular style as fast as I could muster :) My milk jug kettlebells are getting a bit leaky. And I found a couple of tall, heavy chairs that work for the hanging leg twisters..so I am keeping my home gym costs at zero! Another fun one..thank you so much!

  • Samantha

    I really enjoyed this on thank you – managed to do the side lifts using the side rails of my running machine and used a dumbell for the squats and sit ups. I will be purchasing a kettlebell and a pull up bar very soon….can’t wait.

  • Samantha

    Can’t wait to do this workout!! What substitutions do you recommend if you don’t have a dip station? Would you suggest using a pull-up bar for the side leg lifts? If not, what can I use at the house to improvise? You’re pretty creative about using whatever is available at home. :) THANKS!!

  • chubbiebonnie

    Hi…so far I have not done any of your workout, some-how they look to hard for me to do. I know if I tryed them I would love them, I have to get one of those timers then I have no more reason to say no. I really like how short your workout are, I ways say, anyone can do something for 20 min. ….But, I like to watch your vidios becouse you are so inspiring and up-lifting, all the things you say.

    right now I into running….becouse it’s so nice out side..

  • http://www.imagesbycheryl.com Cheryl

    Hi Zuzanna! Love your workouts, they are always hard and so effective, especially endorphin highs. LOL. I’m on your site everyday, please keep it up and thanks for all your work. I have a non fitness question though, what are the brand and models of the flat pack video lights you guys are using? they look really easy to use, I’m a photographer and would like to look into getting some of them. Thanks again.
    Cheryl

  • meghan

    hey!

    I was wondering if you could show us how you warm up! I never know what to do before the workout!

    Thanks, love your site :)

  • Lvette

    I forgot to asked this in my first entry. What was the sixth exercise? I counted just 5 exercises in total.

  • Emma

    Hi Zuzana ! I wanted to tell you how much I like your workouts. I’m 18, 1m58 tall and I’ve been working out for two years now and I gotta say your videos made my training a lot more fun to do ! So I wanted to thank you for that !
    Though I’m still wondering how I can increase my breast muscles. I’ve got pretty large ones (pretty much like yours) and I’d like to know how you manage to get them so nice. Thanks a lot.
    Best,
    Emma

  • sandy

    Just completed your workout! Boy! Were you right about sweating like a pig! Love it! Thanks guys!

    Sandy, Beverly Hills, CA 90210

  • lidija

    hello there,
    I have seen all of your videos, and reagrding the one where You talk about inspiration, I just wanted to say that for me your exercises were a wake up call and an inspiration to start working out every day these past 3 months.I started to look and feel great, believe it or not, and whenever I feel bad I just open the bodyrock.tv and keep on moving.Thank You both for your efforts to keep us informed and in touch every day.thank you for your work.

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

    Hi Zuzana and Frederick,

    I’m sorry to hear you felt it necessary to discontinue your Facebook page. I enjoyed the comments up till the accusations started. But, you know that group of comments would have flared down and gone quickly to the bottom of the page and off page. And 99 percent of the comments were in strong support of you. Anyway, it was your page and your call what to do with it.

    I normally don’t tell you how much you two are respected and liked by me, but maybe I should do it more often. I seriously wish you had a simple way to pay you a monthly fee or donate money to compensate you for your time spent doing all this for us!

    Zuzana, you had a rough early life! I think anyone would understand your choices and how you have made them a good thing and are making a big positive difference in this little world. Those who judge others without all the facts are just being stupid.

    This looks like a great workout and I will do the sit-ups today and try it in total in a couple days.

    BTW, I think because my K-bell is blue I will call it Smurf.

    Thank you,
    –Chris

  • Silvia

    HI Zuzana I would like to know where do you buy all your fitness dresses I love them!!!! you are assom

  • Jennifer

    Great post! I love the focus on the postive. You’re right, keep your focus there. Your videos are inspiring and very genuine. Thanks for all the effort and hard work on your site.

  • Monique

    As usual, excellent workout. I also gave up on facebook a few months ago because of all the negativity. Even with you guys there, I did not return. The whining from people, just became too much. I am now at a point in my life, where I don’t want to hear useless negativity. I want to hear and see good feedback and positivity in everything else. Simple reason why I like your site. Keep up the good work Zuzie and Fredie. XXX

  • BETTY

    I tryied to order the ‘pull up bar set’ from Ultimate body press but they kindly explained that they are not doing shipments to Europe due to the high shipping cost!!! How did you get your???

  • paula

    you go girl! i was really excited that you got a facebook but if people can’t be mature then i support your decision to delete the profile all together. apparently, some people were not taught that when you have nothing nice to say, you shouldn’t say anything at all. what you guys are doing is incredible. you have inspired and continuously insipre people all around the world, including myself! keep doing your thing because you’re doing it right!

  • Chris R

    I thought you might be interested in this article: http://www.msnbc.msn.com/id/35887730/ns/us_news-military/

    The U.S. military is changing their physical fitness workouts to meet the challenges of actual wartime fitness needs. It’s an interesting and quick read. Have fun and thanks for the workout!

    -Chris

  • Mandy

    Question: what is the brand of skipping rope that you are using? I am looking to purchase a new one and would like to know what you would recommend. THANKS!

  • Kristi

    Hi guys,

    I was just wondering… do you know if it is possible to buy interval timer here in cz?

    Thank you for inspiring me :-)

    Kristi

  • Mandy

    My sister and I got the following results (without the cow bell)
    RBJ: 7,8,8,8,8 & 7,6,8,7,7
    SLL: 14,13,12,13,13 & 11,10,10,10,12
    SJR: 70,71,73,72,74 & 55,66,71,73,71
    SUN: 15,15,15,16,16 & 12,14,14,15,15
    Sit: 16,16,15,13,13 & 13 all

  • rose

    hi zuzana. I totally agree with you when you say we should have positive thinking. There will always be people that will always live in the past, that will always judge or even assume to know your situation. But honestly, as long as we’ve decided to move forward, then nothing nor anybody matters. We all are entitled to our opinions so it’s best to focus on our own and not try to convince people what you’re about. I always say this, if they’re not paying my rent, putting a meal on my table and providing for my daily needs, THEY’re opinion is non existent. It’s funny, i don’t know you, but i’m proud of you. Really i am. Thanks for the workout. chaw

  • Clair

    Hi i am a teenager right now and i have been following your workouts and think they are great. could you post a pick of what you looked like before you started this lifestyle

  • Maria

    Hi Z and F, I’v been doing the workout for over 5 days now, but i’m sore from head to toe. I really dont care cause I like this soreness, it means i’m working out properly, anyway I was wondering if that famous saying “you should leave the muscles rest for 24 hrs” is true? should I have recovery. cause there is no workout in your web that doesn’t work the whole body. Should I keep on working 6/week even if it hurts A LOT?

  • Azier-’di

    Ok, I just finished the workout. OMG, I am so sweating. I don’t have the dip station so I used two chairs and I had to use a heavy bottle of supplements we have as a kettle bell. I didn’t have all the equipment I needed so I substituted and persevered.
    Thank you so much, I Loved it :-)

  • Frederick

    That is the spirit – modify, substitute, push it to the limit. Nothing gets in the way of your sweat!

  • Frederick

    Listen to your body Maria – sounds like you should take a rest for a day :)

  • Frederick

    I think that they will send it worldwide :)

  • Frederick

    Hi Mandy – Our rope came with our dip station and pull up bar :)

  • Frederick

    In June they are suppose to have shipments from Europe… I have asked them to keep us posted on this :)

  • Frederick

    Thanks for your support Chris! I really like Smurf as a name.

  • Frederick

    Hi Cheryl,
    They are Lupo lights and I want to say they are made in Italy but I’m not certain :)

  • Frederick

    We have not had an issue with this so far – I guess it depends on the type of floor you have at home…

  • kim

    hi id like to say how much i love you guys and your website, your works outs sweet! um the only problem is i dunno hwo much reps of each thing i am supposed to do, and where can i get one of those timers:)

  • Frederick

    Hi Jennifer – you could do it either way, but Zuzana did it one exercise right after the other :)

  • Heather

    For some reasons my comments haven’t been going through, they say ‘awaiting moderation’ and never go any further than that, so I will try it again.
    How heavy is your kettle bell?

  • Frederick

    I love when you guys just make it work like this – it always puts a huge smile on my face when I read about how you guys adapt and modify and just do it.

  • Jessica

    Hi
    I was wondering what you eat for breakfast because I’m trying to eat healthier but breakfast to me is cereal, which really doesn’t fill me up or give me a lot of energy for the day. So I was wondering if you could help.
    Thank you so much.

  • KeyKey

    Hi Zuzana, i started working out 2 months ago after quit smoking (3 time i try, and this is the good one!!) and couple of weeks ago i found your website. First impression was…OMG i won’t be able to do this EVER! :-) then i though i could give it a chance…for now i’m taking kind of inspiration for my easier workouts, making them more difficult with some variations copied by yours….not easy, but still! i keep trying!And, more important, i’m here to say THANK YOU on behalf of many many girls from an italian website/forum,that now knows you because i kept talking about your amazing exercises and the inspiration you gave me….:-))) now they are addicted :-) and told be to say thank you! Just a question if possible… My main goal would be beat cellulite! Mine is not so bad, i’m quite skinny, and i don’t need to lose fat, but i need some smart advice for this plague :))) execially in my case is almost all about the skin, that’s really not toned aa it used to be (ok i’m 32 not done yet!!!). if you could give us some tips to tone the skin while exercising it would be great! CIAO from ITALY!xxx

  • Frederick

    Hi Sharona – Zuzana does these workouts 5-6x per week on average. As for doing 2 workouts a day – I think you should just listen to your body – Zuz says you should put some time between the two workouts – maybe one in the morning and one in the afternoon….

  • Frederick

    Thanks Lish :)

  • http://www.fitandfirm.com.au Karen Reedman

    Hi guys,

    I am a PT in Sydney, Australia and your website has become an addictive and valuable tool that I use to keep my workouts in my studio, varied and intense. Before I saw your website I too was using a similar protocol and have found it to be the most effective in getting results. Your physique is a testament to that. I have your picture pinned up on my notice board for my inspiration (don’t worry not in a dodge way), but just to keep me focused on what can be achieved.

    Love that you guys stay true to who you are and what you believe. Keep it coming. You truly are both an inspiration.

    Karen :-)

  • Pavlina

    I would like to see also the before and after, but is understandable if you dont want to!

  • Isabelle

    Zuzanna, Frederick or anyone who can help.. :)

    I don’t have a dip station, but would love to do the exercises. How are other people doing the dip exercises without the station? Any ideas?? I havn’t seen any comments about this yet..

    Thanks :)

  • becca

    each side of the sunflower squats counts as one exercise, so the squats are two exercises in all

  • Frederick

    We eat fruit and whole grain bread with honey or oatmeal with mixed nuts – sometimes we have the breakfast cake recipe that is on the site. Because we now live close to a smoothie bar sometimes we have a fresh fruit smoothie :)

  • Frederick

    Hi Kim – click on the blue link in the text post to go to the timer site. Reps and Sets info is in the text post.

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

    Janet,

    Love the idea of milk jugs for the kettle bells. Perhaps I could fill them with sand rather than water for extra weight.

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

    Maria,

    I wanted to add to Frederick’s response.

    “soreness, it means I’m working out properly”. That soreness is actually coming from lactic acid, sort of like muscle fiber waste product.

    Pain is sometimes a sign that its time to move to active rest. Stretching more after the workouts can be helpful, as it brings blood/oxygen to assist repair. Post workout drinks or snacks with protein and carbs can help with muscle recovery. Hot baths with epsom salts as well as massage can assist moving the lactic acid out.

    As Frederick suggests, you deserve a day or two off until that soreness eases up. Your dedication is commendable.

  • Sophia

    Hi Zuzana!

    I’m glad to hear you are staying on the positive side… that’s something I’m trying to accomplish myself this year. ;) Great workout as always – keep up the fantastic work!

  • armack2008

    Hello Zuzana!!!!
    I’m one of your millions of fans Zuzana and I try to never miss a single of your videos. The reason of this message is to try to help you with your English. I know that you’re a foreign and English is not your native tongue, so am I but I have studied English since I’m a child because I love the language. Let me tell you that I have noticed this grammar mistake not only in you but in other persons who are born american. The grammar mistake that I talk about is with the particles “than” and “then” I don’t really know what to call them, prepositions? Maybe. As long as I know, the use of “than” is to compare things, for example: I’m taller THAN you, or My friend is stronger THAN me. And the use of “then” is to give extra information, for example: I broke my arm THEN my brother took me to the hospital. I hope this examples may be helpful. Be well!!!!!!! See ya!!!!!!!!!

    From your friendly neighbor!!!!!!!!!!!!!

  • Frederick

    Hi Jayne – just click on the blue link in the text post :)

  • Frederick

    Thanks Esmeralda – maybe we will run into you sometime in the air :)

  • Frederick

    Hi Tania – if you are up for it and your body can handle it then go for it – Zuzi says to split them up a few hours apart :)

  • Diana Y.

    I JUST NOTICED THERE ARE 2 DIANA’S HERE SO I WILL BE DIANA Y. I WOULD LOVE TO BECOME A PERSONEL TRAINER. HOW LONG DID IT TAKE TO GET CERTIFIED? WHERE DID YOU GET IT ?AND DO YOU TEACH CLIENTS ONLINE OR DO YOU GO TO THEM
    I KNOW ALOT OF QUESTIONS I WOULD LOVE TO TEACH PEOPLE THESE THINGS SO THEY KNOW WHY I FEEL SO GOOD THANKS TO YOU BOTH HAVE A GREAT DAY!!!!!!!
    DIANA Y.

  • Mickela

    I had a great workout, thanks to seeing Zuzana this afternoon on my lunch hour at work. Today was also nice and sunny and warm.
    I went for a run on the Wiliamsburg bridge see photo http://tinkersdamn.files.wordpress.com/2009/06/williamsburg-bridge-bike-path.jpg

    Lots of happy runners and people on bicycles. by the time I got home I was in great spirits.
    I had to modify some of the exercises
    the one on the dip station, I just did knee ups with a twist. Don’t have a dip station.
    I did an overhead squat with a broom instead of the kettle bell, because I really need to work on my form squatting.

    You guys are an incredible inspiring team

    my kettle bell’s name is Pancho

  • Diana Y.

    WHILE IM ASKING HOW DID YO LEARN SO MANY JUMP ROPE VARIATIONS WITHOUT TRIPPING

  • Frederick

    Hi Diana,
    Zuzana got her certification from ISSA :)

  • Shannon L.

    Hi Zuzana and Frederick.
    I agree with you. I like people with positive thinking to.

    By the way, I drink a cup of coffee every morning to. I drink it because for one it gives me energy, two it suppresses my appitite and three (not to be gross) but it acts like a laxative… it never fails! :)

    This workout looks fun. I can’t wait to try it but I will have to improvise with the dip station workouts since I don’t have one. Maybe Ill do side crunches cuz I don’t trust any chairs to hold me up.

  • Frederick

    Some people were using walkers – anyone have any other ideas?

  • AJ

    Hello, I love your videos! I have been using it day by day. Thank you.
    I have a question, when I do the squat I always hear my knee’s cracking. Do you have any idea how to avoid that? Like what is the better position to do that?
    Thank you!

    Love

  • Nubie

    Firstly I am really grateful that the two of you put the time and effort in to make these work-outs accessible to everyone – you guys are amazing and don’t deserve any negativity!

    Today was day 1 for me and I was able to get through this workout (although I REALLY wanted to quit at round 3!). I didn’t have all the equipment but substitutions worked well, free weight and two chairs got the job done. I have to say though, I am already sore – but it feels good to be back into it!

    QUICK TIP:
    For those who don’t have a Gymboss timer yet but still want to participate, look no further than the App Store. If you have an iPhone, ipod Touch – go find it (“gymboss interval timer”), its FREE!
    I was super happy to find this especially because it worked really well!

    Keep it up girl!
    See you tomorrow :)

  • http://sharonb@uci.edu Sharona

    Zuzana,
    Do you usually weightlift the same day you do these HIIT workouts? I know you mentioned in one of your videos that you do not go to the gym anymore, but do you lift at home? I absolutely love your definition of muscle, especially in your arms. I am almost there, but not quite as much as you, wish I knew the secret!
    Thanks Zuzana and Freddie. I love the dedication you guys have, it’s truly amazing!

  • http://www.JeffreyOakar.com Andrea

    Hi Zuzu!
    I love your videos and your positive vision towards life! I am your new fan from Brazil! I think you are very “real”, you sweat, you get tired and that makes you very “human” and not robots like the others doing exercise videos (and always with that fake smile). Whenever I am at the gym and I feel like giving up the sets, I think about you, your ohs and ahs and I keep it going! God bless you always!

  • http://2lola.over-blog.com/ zorobabel

    So i did the workout,and enjoyed it.
    It’s never boring, always challenging, and i’m happy to feel my muscles from the previous workouts i did yesterday and monday.

    No kettlebel so i took a 6 pack milk from my roommates, and used it.
    Not very easy to handle, but i had fun.
    i did the Side leg lifts a bit differently because i didn’t look at the picture with enough care but i think it was ok.
    As for the scissors, i have no real skipping rope, just a thin rope i found somewhere in a closet.
    So i just jumped scissors with no rope.

    Thank you for your commitment ,both of you.

  • Mandy

    I love your positive attitude!! Lately, there are a lot of new people in the gym where I work out and I can tell they have a wee bit of a negative attitude towards me because of my fitness level! I work out hard and I do show off just a wee bit! After twenty years of being frumpy I refuse to wear baggy clothes and hide away anymore!I know they look at me and think, “No fair! she was born with a great body!” I always try and find a way to inject humor and reality and tell them how much I used to weigh!! Intensity always trumps genetics and I am so excited to share what I have learned and help others along the way. It is fun to change their negative attitude towards me and if I cannot, “Oh well!!”

  • Audra

    Hi Meghan,

    Look under daily workouts and on the bottom of the page click on Previous Entries at least twice and as you scroll down you’ll see her Stretch Routine and her Start Me Up – Warm-Up Routine

  • raeNYC

    I think I totally messed up this workout with my form and just didn’t do the exercises as explained… Totally bummed!! The good news is I finally ordered my gymboss timer because the weather here in NYC is getting warmer and I can go exercise outside:)

  • Audra

    Hi Isabelle,

    If you have a pullup bar you could just do oblique knee ups (same as Zuzana’s but hang from the bar and crunch side to side ). If you don’t have a bar do Oblique V-Ups lying on the ground.

    Hope this helps ;)

  • Audra

    A lot of practice :)

  • john birch

    hi zuzana,

    ive been tryin out a new exercise that involves a pull up on a bar followed by a press up and i keep going until i cant do anymore,i really enjoy it and want to keep it up but keep getting pain in my fingers which sometimes last for a week!!

  • Samantha

    I am very sorry that the face book didn’t work out for you guys.

    I am so happy with this site. I normally workout twice a day because I really want to be in shape for the summer. My stomach is the problem.. I have a pouch and I cant seem to get rid of it. I eat only fruits and vegetables daily and I still haven’t seen any changes. I was wondering if I am doing something wrong or if I just have to wait to see the results. It really frustrates me and I just feel like giving up sometimes. I was just wondering if you guys had any tips on how I can better my results. :) Thank you and thanks for the amazing workouts!!

  • Mark

    someone prob already said this but you can put the chin-up bar on the floor, lock it in the doorway and put your feet under it and do the kettle bell sit-ups that way, instead of under your tv furniture…

  • Paulina

    Amen. Positive thinking everyday!

  • http://andrewelliott123@youtube.com Andrew

    My dear you are a goddess.The fact that you are such an inspiring person and share with others is amazing.Keep up the good work my dear and may God bless you and yours.

  • Fleur

    Hello Zuzana and Frederick.

    I totally understand the Facebook page issue. Do not worry we love you guys and we’ll be here and keep coming here on Bodyrock.tv for more suffering and sweating.

    Zuzana I was wondering, as you are now back in you hometown do you have any recipe you would like to share with us.
    I’d love your breakfast Cake/Pudding, and I am sure that I am not the only one that did liked it. yummy.

    Have a good day

    Hi to all followers too !
    We are many and we keep being more and more watching and sweating thanks to you.

    Fleur

  • S.G.

    I can’t wait to try out this work out tomorrow!!!
    Oh i found out about this new thing you guys might want to look into. Have you heard of Natto? It is fermented soybeans and is said to have alot of nutrients. Its a popular Japanese breakfast, but it taste/smells awful. My boyfriend introduced me to it (he is japanese) and I can tell it has alot of nutrients because I don’t feel hungry for a good while! It is said to be one of the reasons for thier high life expectancy.

  • Laina&Joe

    Hi Zuzana!

    Just wanted to let you know my husband Joe named his Kettlebell “Zuzana” and calls it “Zuzi” for short! lol

    We love you workouts and your website has been the best resource for us to find new and fun ways to get past our plateau’s, thank you for all of your hard work and Frederik’s too:)

    Much love,
    Laina & Joe
    P.S. this is our second attempt to post a reply, for some reason it doesn’t show up so if this posts two times-sorry!

  • Korie

    I read that someone used their treadmill and another used chairs.

  • mark

    Way to go leaving facebook. Keep up the great workouts. Im inspired to really get in shape before summer and I will be doing your workouts as well as biking and running.

    cheers

    Mark

  • Ali

    Hi Zuzana and Frederick,
    This is a consultation. If this is not to much to ask, I would like your advice, I read the comment of other participants and some of your answer that work for me too. But this time, I will ask for my personal experience.

    Im working out 6 days of a week, I have one active- rest day like you called. Every day I do a rutine based on a different part of the body like this:
    Monday: Legs
    Tuesday: chest and triceps
    Wednesday: zuzana,s workout (one with interval training or tabata protocol)
    Thursday: back and butt
    Friday: arm and shoulder
    Saturday: zuzana’s workout (all body workout)
    Sunday: go running, riding bike outside, skating or yoga inside home, whatever I feel better that day.

    Everyday I work abs, but let me tell you that little reps because I get bored with abs workout. And I even think that with all the other im already working abs anyways.
    I don’t know if is the right thing to do, but I do it because once I heard that it has to let the part of the body that was excersise to have a rest.
    Since I know your blog, im working on the excersice I do everyday but doing them like without rest between them, so making short the time of the rutine and boosting metabolism and making like weight and cardio at the same time.
    I know that this information isn’t enough, but what you both think? Its ok?
    I had never being fat, but now I want to get strong and fit. Im 1.63cm tall and 52kilos.
    I eat 3 times a day, and im incorporating 2 snacks to make them 5 but even of that I not sure making small portions on the three meals. If I want to ged rid of fat, what should I do…avoid milk, bread and sugar for a while? Because I know the challenge your always talking is for summer, but what about SEMANA SANTA? Or spring break? Ha.ha that about 2 weeks!!!

    What can you recommend me to add or to quit?

    Help!

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

    I got curious about this too… Someone told me about Green Tea… do you think it is a good idea or not?
    I thought about it because it´s natural, but I donno if it really works

  • Tina

    LOL I laughed when we couldn’t see coffee in the cup. That was great!

  • Kim marie

    Yay I should get my kettlebell next week can’t wait to try the workouts. I am going to call it Zuzie after you. Your body and attitude is total inspiring, thank you both for your hard work I would be lost without it lol x x x

  • Brie

    There’s a ~15 mins long warm up video under “daily workouts” 2-3 pages back ;-)

  • http://www.janetspreiter.com Janet

    ouch! you go girl!

  • esha

    Hi zuzana & frederick,

    i may the rare person who has chosen not to be part of facebook. I hear people gasp out loud when i say i don’t have facebook profile and look at me like i have horns growing out of my forehead. But the point being , we all make mistakes, we learn and grown from it and move on. We have to give ourselves permission to forgive ourselves and others. Those who don’t are the ones who stay bitter. As long as you fill your life with, like you said: positivity, your life will reflect it back at you. You and Frederick have us, who support what you do and we see clearly how generous and loving the two of you are and what a great service you do for us all by inviting us into your lives and hearts. So Thank you and keep holding your head up high.

  • http://consumerfrenzie.blogspot.com/ Mr.Awesomecool

    I used a 40 oz water bottle for my kettle ball, and this is what I got
    RBJ: 6,6,6,6,6,5 1/2
    SLL: 17,18,15,17,17,16
    SJR: 46,56,43,54,58,60
    SUN: 12,14,13,12,12,12
    Sit: 14,13,10,10,10,12

  • esmeralda

    would be great to have you on board!
    i’ll recognize you guys!!!!! :)))
    i work with SWISS AIR…

  • sophi

    have you tried using sandbags in your workouts? I’ve heard it is really effective.

  • Geodfreid-Manson

    Lots of practice!!!

  • TheLamutka

    Hi!
    I`ve written this two weeks ago, but I think you didn`t see my post, because there is no answer. I hope you will now…

    I have a question and I would be very happy, if you would find a minute of your time to answer it.
    Have you ever had a consultation with a doctor about your diet or do you decide how, what, how mush…(and make these results) by yourself?
    I´m sorry to ask that, but I am very curious.

    Have a nice day!

    Jasna

  • TheLamutka

    sorry… how much :D

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

    She had already done it.
    Check the daily workouts section.

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

    LULULEMON! :D

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

    Great! I looked at the website too but all they were shipping to Europe was the dip bar.

    Can’t wait. I would not mind mixing and matching my pull ups either. Right now, I only do them with my gymnastics rings.

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

    LOL!!! That’s right!

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

    Zuzana’s 8 kg
    Fredrick’s 16 kg

    Some self search would help with some questions you know ;-)

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

    Ciao Keykey,

    You are already doing it. You need to exercise, strenghten your muscles, drop your bodyfat and the rest will follow.

    There isn’t a secret to it. It is preserverence. Oh and being 32 is no excuse ;-) I am going to be 34 (!!??) in a month from now.

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

    I use my gymnastics rings, some people use their pull up bars, others hang on their doors.

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

    Oh my…
    I am sure that felt good to share :D

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

    That’s a cute name. Pancho, Panchito :)

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

    Practice, practice, practice

  • Monifah

    Ahum… Made a comment about the FB page but can see you aswered that in the video, hahaha, I just went to the workout straight away.. Sorry for wasting some comment space on that ;o). Have a great day and keep on doing what you are doing, you guys are very much loved by me!!!

  • Monique from the NL

    Hi everyone!

    I did indeed sweat like a pig! Here are my numbers:

    Roll back & jump: 6.7.7.7.7
    Side leg lifts: (this was hard with two chairs since the dge of my chairs are sharp & hard on the hands, even with towels): 14.14.13.12.11
    Scissors (with no rope): 59.60.59.59.60
    Sunflower squat (with 2 x 1.5 kg weights): 13.13.12.10.12
    Sit ups (with a 5 kg weight): 11.12.13.13.13

  • Frederick

    Our diet is the result of some basic research, common sense and paying attention to what works for our bodies.

  • Frederick

    Thanks you esha :)

  • Frederick

    Thanks for the tip about Natto S.G. :) we will look into it :)

  • Frederick

    We will start doing this again :)

  • Frederick

    Hi Ronnie – click on the blue link in the text :)

  • Brie

    I’ve put 2 chairs between my bed and wardrobe to keep the chairs in place. Also, I’ve filled a backpack with heavy books as a kettlebell substitute and did the sit ups on a ball for greater range of motion and difficulty.

  • Frederick

    We are going to start again don’t worry :)

  • Frederick

    Zuzi’s bell is 8kg :)

  • Frederick

    Hi Gem,
    We will try to work some exercises in for this :)

  • Frederick

    Hi Ash – I missed the game because of the move, but that didn’t stop me from bragging about it to all the Czechs here who have this delusion that they are better at Hockey then Canadians :) Thanks for the support :)

  • Frederick

    Hi Emma, Zuzana’s kettlebell is 8kg and she gets most of her tops from lululemon :)

  • Frederick

    Hi Vanessa – you can try a variation of hanging side leg lifts if you have a pull up bar :)

  • Selina

    Hi Zuzana
    Great workout…
    RB – 6,6,5,5,5,5
    SL – 8,8,7,6,6,7
    JR – 61,58,59,57,59,59
    KS – 9,7,8,8,8,9 (used 10 lb dumbell)
    SU – 9,9,10,10,10,10 (10 lb dumbell)

    Selina, Nova Scotia

  • Azier-’di

    LOL :-)

  • TheLamutka

    Thank you for quick answer… :) I hope you are not mad, because I asked that. The thing is I was discussing with my friends how come Zuzana is so fit and strong and I was like: ˝She did this by herself,˝ like you have written(common sense, small portions, etc.) but they were saying, that she must have had a doctor to tell her what and how much should she eat.
    But now…. now I have a proof! :D

    Don´t think that I doubt in you, because I don´t! :)

    Have a nice day!

  • TheLamutka

    Oh…
    And did you know that pigs can´t sweat? They don´t have sweat glands. :D

  • Diana Y.

    yes’ but i think the issa has an online course i was wondering if anyone knows anything about it i live in a (very!!!!!!)rural area and i am not able to go to a different state to take a course any thoughts on it anyone and thanks for your replys on the jump rope i’ll keep at it and try another ninja jump also

  • Danielle

    Hey,
    I just wanted to let you know your fan site is still up on facebook… It’s sometimes tricky to get rid of an account… you might have to contact facebook to have it completely removed.
    But don’t worry too much, regardless of what’s on facebook people here are in support of you and you guys always keep things positive and motivating for us!

  • Audra

    Hi AJ,

    It sounds like you have some lose cartilage tissue in your knee joint. My knees make the same noise. It’s the wear and tear on your knee joint that causes the cartilage to break up a bit and make that noise. Just watch your form when doing lunges or squats and make sure your knees never go past your toes. When I began to follow Zuzana back in late November I couldn’t do any of it without my knees in pain during or after the workoout. Now I have no pain at all. But, as usual, stop if it hurts.

  • Mandy

    Thank you!

  • Dawn

    actually I think it was a typo cause the workout is 20 mins so if the intervals are six rounds each that makes 4 mins times 5 excercises is 20 mins. was just entered backwards

  • Monifah

    They answered me they will ship to Holland or Denmark for $100, if i also have to pay 35% customs over the total amount it will unfortunately be way too expensive :o(

  • Priscila

    Zuzana you are awesome!!!…You have been such an inspiration to me. I teach at the gym “body sculpting” and I use a lot of your exercises!! thanks so much!!!…;) xoxo

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

    Hi Frederick,

    I’ve a music suggestion for you…Goldfrapp
    Rocket very retro 80s!

    –Chris

  • Diana Y.

    i have a set of straps from veleo that i hang from on my home gym to do leg raises and things because i have carpel tunnel syndrome in my wrists and cannot hang for long you could also hang them from the pull up station over your door for side leg raises just a suggestion for anyone

  • Kristi

    Hi Frederick,

    What I ment was: if it is possible to buy the interval timer here in Czech Republic from a shop, so I don’t have to order it. ;-)

    Kristi

  • Timea

    Hi guys!
    I see 5 exercises, not six. By the way I love your website. I am here every day :)

  • Antonia

    Hi esha,

    I never had a facebook account either but now that Zuzana doesnt and you say this I wont be either. I dont know what happened but it sounds like insults or critisism. I cant believe it if they were but I can in a way. Some people would find fault with Jesus Christ if he walking the planet! Like birds out for prey waiting and watching for any little thing to go down and peck and pick. Life is just this way it real is what we do about it and it sounds like the right action was taken. They are very positive people as we can tell and very rare indeed. We need to keep watching them..

  • Polet

    Dear Zuzana,
    i am 5’9 128 .i am so skinny and i hate .i am doing your workouts but i don’t see that much result .
    i am eating almost every 2 hours very small portion.
    i have a flat butt,very small breast ,a little lower abb and a little love handle.i have a very skinny arms.
    i can’t do your bodyweight push ups and i don’t know what to do to be fit and not skinny any more.
    is there any suggestion for my eating or dubmle exercises that can change my upper body at least to not look sick and skinny?
    i appreciate your help.
    Polet.

  • Brandy

    I just found this site last week, and I also made the chicken dish this weekend….it was SOOOOO good. We all loved it. I am getting my kettlebell todya, since someone aready named theirs Zuzanna I think Frederick will be a good fit for mine. 8)

  • Audra

    Hi Zuzana,

    My 20Lb/9kg barbell slowed me down a bit. Those Sunflower Squats are killers in the 4th and 5th round.
    I decided to split them and not alternate to each side otherwise it would have just been a 16 min workout:)

    RollBack/Jump: 7-7-6-6-6
    Side Leg Lift: 13-12-13-12-12
    ScissorSkips: 46-52-65-65-65 (stumbled in the beginning)
    SunflowerSquat: 9-9-9-9-8 (Right side)
    SunflowerSquat: 9-9-9-9-8 (Left side)
    WeightedSitUps: 8-7-9-9-10

    Hmmm… I wonder what Zuzana’s numbers were (hint, hint)
    Pretty please with cherries on top 8~)

  • KeyKey

    Ciao Carla! I know 32 is not an excuse, i didn’t make myself clear, i mean: i’m not done yet ay 32!!! :-)) let’s go girls we can do it!!

  • Doroteja

    I really like it how you said that workout is gonna be brutal, but fun ;) I’m happy that I understand how those things can go together in good workout.
    I think nobody should put up with negativity. The more intolerant we are about it, the less it’s gonna hang around. I used to get really mad at mean & negative people, but then I realized why they do it; now I feel sorry for them and just try to cut the nonsense as short as I can – because I know is good for them too :)

  • cs2010

    I totally support your decision about Facebook. I feel the same way. I’ve been trying to do this also for the last few years, and my life has never been better. You’re very generous to share your workouts and positive outlook with us, and people should be showing you gratitude…so thank you!

    oh, btw: this workout kicks butt! loved it!

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

    Hi Carla and everyone,

    Who cares how much Zuzana’s or Frederick’s K-bell weights! The question for each of us is how much should our K-bell weight. It’s like shoes. If Frederick wears some large size like say fourteens I sure the hell won’t just buy some boats to match his! Come on folks get with the program. Anyway the most important question about Frederick’s K-bell is…What did he name it? 8-)

    Gees!
    –Chris

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

    Hi Carla and everyone,

    Who cares how much Zuzana’s or Frederick’s K-bell weights! The question for each of us is how much should our K-bells weight. It’s like shoes. If Frederick wears some large size like say fourteens I sure the hell not just buying some “boats” to match his! Come on folks get with the program! Anyway the most important question about Frederick’s K-bell is…What did he name it? 8-) Gees!

    –Chris

  • Marcin

    Costco brand apple juice jugs make a great alternative to kettlebells. You can use one or two at a time. Just make sure they are filled! :-)

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

    Sweat like a pig and be happy as hog in slop.

    Roll back to squat (no jump) 7.7.7.7.7.3.
    Scissors Side Lying 75.85.92.95.99.101
    Sit Ups 10lbs 10.10.12.12.12.12
    Sunflower Squat 10lbs 11.10.9.7.8.8
    Side Leg Lifts 20.25.21.20.16.17
    Pistol Squats 5 sets

    I’ve taken out the jumps today due to healing shin splints. Sunflower squats ’bout did me in.

    I get to celebrate hitting a milestone with this workout – for the first time in my 46 years, I was able to do forward splits!!!

    Be well all!

  • Ed

    Hi, sorry about Facebook, yess it can be like that with comments. Too bad, but I will follow you here. My girlfriend and i lift weights and do cardio 5 or 6 times a week but our diets suck, so we need to work on that.

    Keep up the great work!
    Ed

  • Antonia

    You win for sweetest friend to Zuzana and Frederick!:)

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

    My comment appears to be still “awaiting moderation” so I will post it again…..Can I apply to “Nice People Who Enjoy Fitness”? I think it is so sad that people have to take pot shots at each other. We are all here for the same reason, and that is to learn how to be fit and healthy and to also have some fun!

    Zuzana and Frederick, you both motivate me like no one ever has. I have paid for personal trainers in the past and been a member of a gym, but your site is the only constant I have and I am still loving every moment!

    I have just completed the 15 Minute Cardio Challenge so won’t be trying todays workout. Also I still need to get myself some equipment. Instead I am revisiting some of you older workouts and trying to beat my personal bests on each (with great success I might add)

    Love you guys.

    Dee
    Aussie Aussie Aussie, Fitness should be fun!

  • http://facebook Evelyn

    love all you workuot , i need tips for abs workout!

  • LoriT-Canada

    Hi guys,
    I’m a little behind on your workouts so I got to this today and man did I sweat like pig. Had to make a modification for the dip station, mine is on back order from Ultimate Press. They must being loving you guys for their high increase in orders.
    Thanks for your your awesome workouts that I look forward to daily,my body is looking awesome because of you guys! You should have a before and after section that would be a great motivator for people too!
    Love you guys!

  • Polet

    Dear Zuzana,
    I left comments for you for 2 times but it is not in the comment list today.
    Polet

  • Shanna

    Awesome workout!!!!! I love the kettlebell moves, I feel them like no other!!

    I was just wondering zuzana, and everyone as well, what kind of sneakers do you recommend? For running/jump-roping etc, I like ones with good ankle support, which sneakers do you prefer?

  • Shanna

    also before i got my kettlebell, using a backpack and putting regular free weights inside or medicine ball etc makes a great alternative

  • Charlie D.

    Nice one! THanks.

  • Julio Cesar

    hi there, i like this girls, she seems very nice, despite her cute body, don´t you think so? kisses for her.

  • pinda

    i love your workouts, but hate that i can’t do some of them now because of the equipment, can you please offer alternatives?

  • Frederick

    Hi Kristi – I think it’s just an online product…

  • bindiya

    ….thanks for sharing.U mentioned that in the sweat like a pig workout there are 6 exercises but i can only see 5.Have i missed out on any???have checked n rechecked but to no avail so ….help!

  • http://www.janetspreiter.com Janet

    I see a few of you posted your numbers, so I will add mine to the mix (3/16). I used my water filled milk jugs as my “Bozenka”. (I named my jugs Flo) They are about a pound lighter than zuzana’s but I use them the same way:)
    rollers 6 7 7 7 7 7
    hang leg twist 10 10 11 11 11 10
    regular style jump rope 66 5 53 57 66 52
    sunflwr 8 9 8 8 8 8
    sit ups 14 13 14 13 14 14

  • Noel

    hi zuzana,first off let me say ur in very good shape and it looks very sexy on u.right now im recooperation from a Inguinal Hernia surgery and the past 2 months that i was resting i gain some belly fat..i would love to know whats the best exercise for my obliques.from ur experience what has worked out for you the best.not sure if u reply on comments but i would really appreciate it..thank u
    P.S. im jus like u i hate negativity,Positive all the way : D

    ur fan Noel

  • Ivana

    Thnx Frederick i was wondering about this to. :)

  • AnnaSirena

    bindiya!
    I think, that the 4th exercise we should do for each side – in this mean there are 2 exercises :))))))

  • http://bodyrock.tv Cindy

    the sunflower squats are first to one side, then the other- counts as #4 and #5

  • http://bodyrock.tv Cindy

    I just love the workouts you do and I love your philosophy on life. What an inspiration you are! And you love dogs!! Doesn’t get much better than that. I will continue to do your workouts, my goal is to have the lean muscle tone that you do. You look amazing.

  • Amy

    Hello! I recently discovered your website and I love it!! You’re AMAZING! I’m curious about where you get your sports bras and where would I get a dipping station.

    Thanks, Amy :)

  • Rutele

    Well, how are Zuzana? :) How is Prague? Thank you for your great workouts, you look just amazing, the most beautiful women you are for me in the world :) Good luck :)
    Best wishes Rutele

  • JoJo

    hello, i am 5’2 i weigh 120 i feel like a whale because i want to weigh at least 110 and have nice abs like you and i truly like your videos because i actually feel like were working out together you know i truly believe that you will help me get in good shape thank you so much. i will send you before and after pics thank you so much!!

  • Rv

    Yes! I did it. I touched my ceiling. Sweat… Pig power!

    http://www.youtube.com/watch?v=tAipJYYqDqw

  • Erika

    I don’t know if pigs can sweat this much… I sure did

  • Vanessa

    Hi Zuzana and Frederick!
    I recently finally got the dip station from Ultimate Body press! I also have an Iron gym pull up bar to put on the door. I first had the pull up bar, and I could only stay with it for a little bit at a time because my hands would hurt. So I decided I would work my upper body more with the dip station when it came. So it’s here, and my hand bones are sore! I have to stop because of my hands and not the muscles I’m trying to work! I have some exercise gloves that are open fingered, but it’s still not enough support. Can you recommend any special gloves for these type of exercises? How are you managing? Do you have strong callouses? Lol Perhaps I should hold small towels under my hands?
    Thanks! Hope to hear back!

  • Frederick

    Hi Vanessa,
    I have callouses from the equipment – but I hear what you are saying. Try wrapping a towel and see if that helps.

  • Tona

    Hi Zuzana,
    I enjoy your workouts and I enjoy Yoga as well. Do you have any Yoga workout routines? I have not been able to find it in your wp.
    Stay fit!

  • http://Vitsaveja.com Bbln

    Yeeey, great idea! I was using 5 litars bottle of watter, but it was hard to hold while moving. Your way is much better ;)

    Every day I learn something new, especially on this web site. I love this community! :)

  • Kay

    i pulled a tendon on the last workout doing mountain climbers. don’t know how THAT happened. anyway, it’s been a week and I am much better although not 100%. so I had to alter some of the movements that required jumping. but i’m happy that I did the workout! I missed working out. Heres what my slightly crippled self accomplished:

    1.roll back & jump (i just rolled & tip toed): 6/6/6/6/6/6
    2. side leg lifts: 7/6/5/5/6/6
    3. scissor jumprope (just walked on spot): cant count this.. 
    4. sunflower squat: 8/7/8/8/8/8
    5. full sit up: 7/7/6/6/7/7

  • http://zoe-in-wonderland.blogspot.com Zoe Quixote

    this was my first time with this one. another goodie!

    1. 6, 6, 6, 7, 6
    2. 9, 10, 12, 13, 14
    3. 45, 53, 60, 52, 52
    4. 9, 10, 10, 11, 11
    5. 9, 9, 10, 11, 11
    6. 8, 8, 9, 10, 10

    thank you guys!! feel better soon, zuzu!

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