Hi Guys,
Today is the third day in a row that I did a workout. I am trying to push more now, because I feel pressure with the summer coming up so fast. I am not stressed out about it or anything, I just think that it’s fun to look at the workouts and my eating habits as if it were a game. It is not really different from any other game. There are rules that you should follow, and you can’t win by cheating. I am at the 10 day mark of my 30 day challenge already so I have to be strong for the next 20 days – easy :)
I thought that you might like some extra tips for weight loss and I have one that is quite interesting. Did you know that the outside environment can influence our metabolism? If you are exposed to a colder climate, your body increases it’s metabolic rate. So I guess that my mom’s overheated flat is not the best environment to live in if your goal is to lose some extra pounds :)
Todays workout is short but brutal. You will start with 5 reps of the one leg squat for each leg, then you will do 5 slow reps of pull ups, and at the end you will do 4 minutes of high intensity interval cardio with the jump rope. Set your timer for 8 rounds of a 10 second rest interval and 20 seconds maximum effort. Repeat the whole routine twice. I am using my Gymboss Interval Timer to keep track of the intervals and rounds. You can check out the timer here. I am also using my Pull Up Bar and Jump Rope from Ultimate Body Press which you can check out here. For the one leg squat I am using my 8kg Bozenka (kettlebell).
See the pictures and descriptions for the workout below.
Enjoy,
Zuzana.
One Leg Squat. I did the one leg squat only on the way up. This was my first time doing this exercise with a kettlebell so going down on one leg would have been too challenging. It is important to work your way forward slowly. If this exercise is still challenging for you with just your own bodyweight, then don’t rush to add weight. Check the end of the video for my tips on how to do this exercise if you are a complete beginner.
Squat down holding the kettlebell with both hands in front of you. Push your hips back, keep your back straight, weight on your heels and your shin bones vertical to the ground. Your toes are pointing slightly outwards and your knees are tracking your toes. When you are in the squat, extend one leg in front of you keeping it off of the ground. You have to tense all of the muscles in the thigh and butt before you lift up. This exercise requires intense focus so don’t rush it. Make sure that your muscles are contracted and then push off of your foot and drive up pushing your hips forward at the top. If you are leaning towards one side, it means that you are not contracting the muscles in your leg enough.
Do 5 reps on each leg and then move on to the Pull Ups.
Pull Ups. Do close grip pull ups as shown in the picture. Start from a dead hang with your arms fully extended. Pull yourself slowly up and hold for a second or two at the top. Lower yourself slowly down back into the dead hang. If you need help with pull ups, you can use a chair to support some of your weight. Do 5 pull ups and then move on to the cardio exercise.
High Intensity Interval Cardio. Set your timer for 8 rounds and two intervals. The first interval will be the 10 second rest interval and the second will be the 20 second work interval. Try to push at your max effort during each 20 second interval. Only you know what your max is – don’t slack it.
Repeat the whole sequence (starting with one leg squats) one more time and you are done. The video shows me doing part of the second round of this workout.
This song inspired my workout today. Enjoy!
Hey Zuzana:)love this workout, its a nice mix up from the usual. Haha and i love that music video too. I have some new exercises that i think would be really fun to incorporate into a new workout.
First is the bob and weave. Idk if youve heard of this but its what boxers do to avoid punches. To make it into an exersise, you stand with your feet wide apart like if you were doing a squat, then you squat down, then move up to the left, slide back down and up to the right. Like your making a “u” with your hips and upper body. Also keep your hands up like boxers do.
The next exercise is imitating kind of what ice skaters do. You hop with one foot to the left, then about back to the right, far enough so you don’t just put your foot down, but close enough so you keep your center of gravity. Its like slow motion running with your feet really far apart and your arms pumping slow. I think the best way you can picture it is to think of it as if you were in a stream, and had to hop from rock to rock, one foot down at a time, so you stay dry as you cross.
Jump rope would be good in this workout and also maybe dynamic or explosive push ups. This workout could be like boxing themed and i think it would be great and different from anything youve done yet. A good name may be “knock ‘em out” or something else you guys may think of. I really hope you get use out of this, and please let me know what you think. I cant wait to see what you come up with:D
peace out XD
-beck
Hi Z&F,
Today is day 30 of the original 30 day challenge! I feel very proud of myself for sticking to not eating any sugar or alcohol in 30 days straight, no cheating! I am looking forward to having only a glass of champagne tomorrow but I do not have anymore cravings and I have so much energy. I have learned how to deal with all my problems, anxieties and worries without distracting myself with food. I have learned to appreciate the taste of how sweet fruit and organic oranges are. I can NOW do a full-range squat! I can get through the prison cell workout in 27 minutes and the first time I did it in 38 minutes!! One last bonus, I went from a size 14 to a size 9 in junior pants, lost 15 pounds. The best result in all of this has truly been my self confidence. I feel like I can do anything, just by taking the right steps right in the moment I am in, one step at a time.
As my reward, I bought these shoes to show off my ridiculously muscular legs and thighs, thanks to the squats this summer:
http://www.zappos.com/multiview/7586853/10552
Thank you for putting so much time into your site, comments and your workouts. I haven’t felt this good about myself sincea terrible incident that happened to me 5 years ago and left me with no self confidence.
Zana you kick ass! keep this website forever, i rely on it
Zana you kick ass!
Hey Zuzanna, your workouts are crazy sometimes! But I love your ideas. Since you give us so many workout ideas I would like to repay the efforts by giving you some songs to add to you play list. ENJOY! I hope you like them.
3Oh3! – starstruck
Fergie – get your hands up
Jay-z – off that
Lady Sovereign -I Got You dancing
Missy Elliott – Lose control
I think you can youtube them to preview them.
Thanks for the tunes!
Loved this workout! There is no place in my house to do the jump rope while my kids sleep without waking them up (and this is my only time to workout today so I had to take it!) But I took that as a blessing today and used the skipping time to dance my butt off! Set my pandora station on my phone, plugged myself in and danced as hard as I could, repeating some hip-hop moves I have learned in a class at the gym, and don’t you know I went way over the allotted 4 minutes each time!? Had a blast! Thanks so much for your creative workouts – it has inspired me to make up my own simple routines to time and repeat later when I do not have access to my computer.
AAAAAAND I am looking forward to Saturday, the last day of my 30 day challenge! It has taught me so much and I think I will leave desserts and sweet treats to weekends only so I can stay disciplined. I have really changed my grab-a-treat-every-time-you-are-presented-with-one and hope to keep that new discipline going!
<3 Joni
I can’t say that I did this workout because what I did yesterday does not even come close to looking like this routine. Zero one leg squat, ditto for pull ups. I even tried the easy way to do the one leg squat…ha!ha! siting on a chair and I still could not get up.
Much respect Zuzana. Much respect to those who are able to do the one leg squat. Doing the one leg squat is now my ultimate fitness goal.
hi Zuzanna! your body is impressive! i’m wondering how you got into fitness and working out to get such an intense body. i’m 18 and have just discovered fitness and how fun it can be, but i only work out at my local gym whenever i can get a ride from someone. could you do a video on easy workouts to do when you’re just sitting around? i don’t know what it is about my home, but it doesn’t seem to have the right environment to put me in the work out mood.
C’mon Kellee, workouts for when you are sitting around?
This is most certainly not the right place if you are looking for that.
As for motivation, that is something you could try and find here from Zuzana’s videos, other people’s success stories and mostly inside yourself. Ask yourself what you want and get down to business.
There is no other way really. At the end of the day it is you who has to do the work.
Hey guys.
Any suggestions on altering the pistol squat for ppl like me with badly damaged knees?
I can do 1 or 2 on my right leg but then have to stop because of the pain, and I cannot even manage 1/2 of one on my left leg without feeling like the meniscus is going to tear.
Thankyou.
Hi – if you are experiencing pain then you should NOT be doing this exercise!!!!
Hi Zuzanna,
I have to say that I miss your older workouts. It seems you are getting more advanced with the equipment you use, etc. I enjoyed the older exercises where it was more fun to do. You incorporate many very difficult moves into your current workouts to the extent that I skip a lot of the exercise and must combine several different things. Some of the moves you do are VERY hard on the knees.
Cheers,
Meg
Ya, but just because we are not at Zuzanas level now doesn’t mean at some point we won’t get there, I consider it great motivation even if I can’t do it now. I’m all over modifications or doing older workouts until I can get to a point where I have the strength and endurance that to keep my workouts short and intense I need to use a dip station or pull up bar. I wouldn’t complain that Zuzana is getting too advanced, this is a FREE service for us to follow HER workouts so if she wants to use a few simple pieces of equipment, then give ‘er and we’ll either buy it or not. In the very least I watch and am inspired. It makes me push myself harder.
Zuzanna, what if I don’t have a kettleball or any other exercise equipment? do I need to buy them? also, what kind of interval timer are you using?
Hi Jennifer – there is a blue link to the timer that I am using in the post :)
I think I am quitting the challenge.
Yesterday something very strange happened: I had a craving for sugar. I never had those before the “no sugar” month.
I used to eat ice cream and bitter chocolate here and there, I could go months without any sugar at all.
Yesterday afternoon I felt like I HAVE TO eat something sweet. I fought it and had tea with some honey instead.
Then I had to work late at night and I couldn’t resist anymore and had a scoop of ice cream (which was sitting in the freezer for months un-touched!)
I almost never eat sugar or processed food (for the last 4 years at least) so I think I will not deny myself those things “officially” as it just makes me crave them.
Why not eat some fruit if you have a craving for sugar? I eat sugar all day in the forms of fruit ;) Sweet dates are my form of candy. Never felt happier, more energetic, and never had such great recovery from work-outs!
Hi Zuzanna, I’m Italian and I think that would be a great idea if you could make a collection of all your workout and put them all on a dvd (region free coded). it would be more simple to follow you for those people that don’t have a pc at home. I know that is not simple to do but please consider this.
Ciao
Chiara
Hi Zuzana and Frederick. I love you videos and I want to thank you for all that you do. Zuzana, you are such an inspiration for me. Dome days I feel so lazy to do my workout and then I watch some of your videos and jump right into my workout !:-) You have very positive influence on peple, that´s great. I have one question, I also want to buy that set of dip station, pull up bar and rings from Ultimate body press, but the shipping costs 126 (from US to Czech Rep) dollars…it´s a lot so have you also paid that price for shipping ?
Hi Anna, unfortunately the shipping cost can be high to Europe. In June they are suppose to have a shipping centre in Europe, so that should cut down on the shipping costs.
Hi Anna,
I found the pull-up bar and the kettle bell on this site.
http://www.sport-tiedje.com/index.htm
The company is based in Europe, so shipping should be somewhat cheaper
/Janne
hi
thank’s for the good job you do both. you really change my life, my body, and i will be cool, because with your workout i can make sport when i want, not really easy to have a women’s life and practice sport every day. I don’t have a dip station but i use two chair and it’s ok.
really thank’s for all.. sorry for english…!!!
Hi, Zuzanna! Any pointers as to how to get the squat right? I think my weight is more at the front, because if I shift the weight at the back I fall… :) Any suggestions?
Nice work out…Thanks for all the inspirations.
Hi Zuzana,
if you didn’t see lady’s gaga latest video watch it here…i personally love her….is great song for workout…trust me….is awsomehttp://www.youtube.com/watch?v=EVBsypHzF3U&feature=PlayList&p=C4B9C7326E087E89
I agree, I love her! I have a playlist of her that I workout to :)
Zuzana, I consider myself strong and in pretty good shape. But I have to say that you have a very STRONG BUTT You´ve got to have some tight glutts to do those one leg squats and then add on that 8kg kettlebell, well that´s like you say ¨BRUTAL¨ What doesn´t help me is that I have bad knees and I feel so much pain when I squat that low, but I am going to practice till I get those ¨BUNS OF STEEL¨ I always get motivated by challenge so I will let you know when I get there.
THANKS FOR THE MOTIVATION!!!
Hi Claudia – if you feel pain with any exercise you should stop that exercise immediately! Substitute another move that does not cause pain.
Respect for you!
Hi Zuzanna,
I found your website about two months ago and was impressed right away with your different workouts. I love working out but get bored very quickly doing the same routines. I have tried several of your workouts and I have also mixed and matched several of them and have gotten immediate results. My cardio stamina is unbelievable now. Thank you for being so positive and a great inspiration.
Hey Zuzanna!
First off I have to say your body is amazing and you are my inspiration. I discovered one of your videos on Youtube and now i’ve been following your workouts on this site. You said that this was your third day in a row that you did a workout. I was just wondering how often you worked out and if you did anything else besides the circuits in your videos like running. I’m 20 yrs old and pretty active but I don’t know how often I should be doing this strength exercises.
Thanks!
Hi Jennifer – check out our recent FAQ video – it covers a lot of info for newbies to the site :)
Hi Jennifer:
It may have been clearer for Zuz to have said that this is the third day in a row that she has made a new exercise routine.
And like Frederick suggested the FAQ video answers a lot of the questions asked by newbies to the blog.
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Fabulous workout!!! I check your website everyday now and love the variety of your workouts. Thank you, thank you, thank you for such SUPER workouts. The pictures, descriptions and video are such a huge help, Thanks for all the hard work and time you put into bodyrock.tv!
Hi, As always this is a great workout but I have a question.
I didn’t think it was safe for the knees to do a squat that deep. I always thought you should not break 90 degrees.
I can’t do a quat that deep without going to my toes and I know that is not right so I have just been doing a squat as deeply as I can. But is it okay to do a squat as deep as Zuzana is doing?
Thanks, Sharon
Hey girl. Do you every show your warm up and your cool down?? Would love to see what you do for that. Your work outs rock and it very much shows in your body. Good job!
This was me 15-20 minutes ago: “That looks like the easiest workout ever.” This is me now: “mmmnnnghhhh-ahhhhhh” You rock. My glutes are getting stronger! All of a sudden out of nowhere today – I can do pistons! With weights! What gives!?! I love it. Someday I’ll look nice and graceful like you when I do them.
hi again!
Nice workout ;) i will try it this afternoon.
Good going with you 30 day challenge!
It works perfect for me. I started 15 Februari, and i still can go on with it! untill easter i`m going to taking a break than, because i don’t want to miss my chocolate easter eggs… yummy!
Carry on!
I’m so excited, I’ve just done my first pull up ever! I’m getting there slowly but surely – it would be a lot quicker if I didn’t love chocolate so much! Have been following your website since December and although I can only fit a few workouts in a week I’m still seeing some results :-). Thanks for all the inspiration!
Hello zusana and federico
I have been following your training time, are great, I commend you for the work they do.
thanks … greetings.
Hi Zuzanna,
You Rock!!! Thx. for sharing all the tips.
Helloo!
I’m so excited about this website, and Zuzanas body! It is exactly the fitness look i am reaching towards, so not only to find another imagine to strife towards but a whole website helping get there. It’s amazing thank you~!
I have a simular question to Jennifer two post above me. I have watched the FAQ video but it doesn’t address weather or not you guys believe in doing strength training (in the same muscle groups) consecutive days in a row. There was talk of weather to take days of or not, and the answer was be active everyday but what about strength training? strength training everyday? All i’ve ever heard is don’t work the same muscles hard everyday. ?
I love your workouts Zuzana!!
I’ve been doing them every day this past week and 3 times a week before that, and I’ve already gained muscle and feel happy a lot more now!
Thanks :]
how do you get your leg all the way down like that in your one leg squat? My leg doesnt come half as far!
Super!!!
Your such a sweet woman, I wish you all the happiness in the world.
Beautiful not only on the outside but, most importantly on the inside.
Great outfit.
Are you married, Single, How old are you?
thanks for your videos.
Thanks for your pointers, I have been unsing many of them to teach Boot Camp Class in my local gym. Many of the students like the simple, yet difficult things you do. They student feel as if they can do these anywhere. Thanks for the best pointers!
I can’t do pull ups (yet) and I don’t always have access to my boyfriend’s pull up bar. What alternative do you suggest that would work the same muscles. In the meantime, I’ve been doing push ups.
Hi, thank you for showing how to do the one leg squat, I tried to do it but I can not even do one. It is hard to get up but, thank you for showing this with the chair. I will try this.
Thanx for the vids and honesty, I recently started to exercise more often ive noticed an increase in my overall performance,however strenght training has left me a little sore maybe im doing something wrong i try to give myself one day of rest, sometimes i spend that day doing cardio should i increase the amount of time i spend recuperating after a heavy strenght training session ??? thanx Peter
Hi! I found this video on pistols and I think it would be helpful for everyone who can’t do the full expression of that exercise…like me :( Hope it helps!
http://www.youtube.com/watch?v=mACLxVqkLSs&feature=player_embedded
-S