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I could never get down low enough for the one legged squat, got to get back on them.

Great Workout

Where did you get that dip station from? thats something I could use with clients.
Can you tell me the name please?

Also squat into 1 leg pistol, that is brutal. Good work. Keep it up.

I am very happy to report that today is the day I complete my 30-day challenge! When I first began, I thought that if I reached this point, I would want to immediately indulge in something sweet or some type of junk food. But I don’t! I find myself craving fruit, and I’ve gotten used to drinking coffee without sugar. Amazeballs!!!

I am so envious of your ability to do the pistols well, never mind with an extra 8 kg :-) An amazing example of balance, strength and full body control AND all of that while keeping it very graceful.

This is seriously my Achilles heel and I will not finish this year without being able to do this correctly. Great tips by the way. I am sure many more body rockers will be able to do this pistol.

I did not workout this morning. I am giving two hours worth of sports classes tonight which require me to move along. But this baby will be mine tomorrow morning 
I look forward to it!

As for Frederick’s final thoughts on the workout… LOOOOL!!!! Indeed damn girl!

One leg squat with a kettlebel…
Saint Bi-Profenid 150 mg, I swear I’ll not be able to do that, for ever and ever…
So strong!

hey! I love your workouts soo much! But i’m a university student and don’t have any of the things you use! (for oblique leg lifts i have to use my chair and my desk with books on the chair so it doesnt move!)
Can you do some more workouts where equipment isnt needed?
Or show some alternatives if you don’t have any equipment? That would be really awesome :)
I’ve been going back to your older workouts where there’s no equipment used too

ps: I love your website, i don’t know what i would have done if i didnt discover you!! you’re my inspiration for working out! :)

A workout for under 10min? Yes, it’s true! I did mine with the following modifications, considering my strength and house space:

1. One leg squats (with support)
2. Pull ups (with a chair for support)
3. Super fast jumping jacks (the pull up bar is located where I can’t use my jump rope, any other suggestions for jump ropes greatly appreciated)

These are the IMMEDIATE effects I got from this workout:

- increased sense of positivity
- appetite suppression
- increased mental clarity
- desire to move around more
- heightened sense of being a sexy chick ;-)

I’m super excited to improve the strength and the shape of my bum, even more now as I’m so inspired to see Zuzi doing the one leg squat with Bozenka!

Thanks guys xx

k…my sexy chick is my wife :-) I just want to say you are inspirational for sure. I don’t know to many people that can do one leg squats (including at the gym). One of these days I will learn to jump rope. I like some of your ideas you incorporate into your routines and your technique is amazing. At my age tho, I work within my limitations. BTW, your videos are really easy on the eyes :-)

Ahoj Zuzka.

V prvom rade sa Ti chcem podakovat za Tvoju uzasnu stranku, je proste super. Som na nej zavisla, kazdy den ju musim navstivit a popozerat co je nove. Vcera sa ma snubenec opytal ci mam viac rada jeho alebo Teba :-)…asi ziarli:-)
Mas velmi zaujimave cvicenia a hlavne mi vyhovuje ze je to intenzivne a rychle. Nemam rada cvicenia, pri ktorych stravim hodiny a vlastne sa ani poriadne nezapotim. Tie Tvoje proste stoja za to. Niekedy ked cvicim a uz som fakt na pokraji sil, tak kricim “Zuza jedna, preco?”
Rozmyslala som, ci by nebolo pre ludi motivujuce, keby si vyhlasila nejaku sutaz, ktora by bola zalozena na tom ze by sa ludia odfotili na zaciatku, ked zacinaju cvicit podla Teba a potom by sa po urcitych mesiacoch pravidelneho cvicenia odfotili znovu a poslali by Ti fotky a Ty by si ich s Frederickom zverejnila. Mohli by ste na to urobit samostatny priecinok. Mozno by to bolo fajn, vidiet tie zmeny. A ludia by mohli hlasovat za najlepsiu zmenu.
Chcela som sa Ta opytat ako dlho planujete ostat v Prahe, ci sa nechystate spat do Canady, pripadne do USA. Ja som v USA uz treti rok a v maji sa uz chystame so snubencom domov na Slovensko.Rozhodli sme sa ist lodou, bude to trvat 14 dni, tak sa uz tesime.
Tak to je zatial vsetko.

TESIM SA NA DALSIE VASE VIDEA, STE PROSTE FANTASTIC. Pozdravujem aj Fredericka.

haha loved the comment at the end of the video :)

Thanks so much for the tips on how to do one leg squat. They help alot. I have ropes hanging from my pullup bar that I am using to hold onto while doing the 1 leg squat. Thanks again!! Shaune

Hi Susan.I need your answer.

there is a song by U2 called get on your boots that you might like reminds me of you and those boots you bought everyone wants also i like anything by nickleback very fast pace music

Hi Zuzana,

Damn girl! You’s a sexy chick ;)

OK so 5 pistols each leg, 5 slow Pullups. Then set your interval timer for the 8 rounds of HIIT jump rope. Got it!

That looks more like a dead chick workout. ouch! phew! whap!
those pistols, the burn the pain, the sweat and tears.

I had to break this work out into 2 parts because my neighbor has had it with me skipping rope. She was really mad, but I apologized profusely.

I went outside to do the cardio interval.
Finally it is warming up and the sun is shinning which is energizing me to work harder.

Thank you lovely Zuzana and Frederick : )

Happy St. Patricks day

You are simply amazing Zuzana!!!

I love your spirit and coming here each day to find little tidbits of motivation and support.

You are so sweet to share so much with us…and for that I am very grateful!!!!

XX, Denise :D

Love your videos and the quality is so impressive! What kind of video camera do you primarily use? Thanks for being such a great inspiration and reliable source for effective workouts. I love how innovative you are, and all while using minimal equipment. :)

Hi Zuzana,
I was wondering what’s another way in doing a pull up if you don’t have a pull up bar?

p.s you should be a fitness model! :)

Thank you,

Nicola

Thank you so much for posting variations to the 1 leg squat. I was really struggling!!

I was wonedering why you choose the thumbnails you do for youtube? Is it necessary to use a close up of just your breast and ass on it. I remember when the tumbnails were a shot of you doing a part of you workout and your assests just happen to be in them (can’t avoid that, you bought a pair that just can’t be hidden). I’ve been watching and following your videos for a while now and I like the fact that you have that bit of humbleness to you, but the small things like thumbnails that you use to catch people’s attention on youtube does not refect that.

hahahaha I always thought that that song was saying damn girl u a sexy fish lol

I have 3 questions for you…
1. I remember you saying that you wanted to have smaller thighs and arms but u work out your arms quite often and intensely, wouldnt that build more muscle and make them big?

2. Have you seen a change in your body yet? I know its only been 10 days but it is possible!

3. How many calories do you think you burn from these workouts? I know you dont like to count calories but I am curious :)

Love your workouts! I dont know what I would do without them. Thank you soso much :)

Not that YOU would need to stress out about coming bikini season and getting in shape…=D

Hi Zuzana:)

I am so grateful that i have discovered this website. I cannot beleive this is all free lol. I have a few questions which i am hoping you can answer. I hope it is not too much for you:(

-I have no clue where i can find your FAQ.
-I do not accpect you to put older pictures of yourself on this site, however you say you had cellulite but not anymore, how much cellulite did you actually have. You are rock hard.
-I would really like to concentrate on my legs, what can you suggest for me?
-I do workout 3 times a week. I thought running was the best for me and that is what i did. When i tried your workout, i was DRAINED lol. What workout on your site do you suggest i start with?
-Are your fat blasting workouts great for cellulite?
-What age did you start working out, since you had i 6pack at 17?

I wanna thank you and Fred for this website. I hope when you make DVD’s that they will be sold in South Africa, i would be heart broken if i could not get a hold of them.
You have an AMAZING body and INCREDIBLE disipline!!!!!

Thanks for the music video. The song and the girl in the video inspired me! Happy St Patty’s Day!

Zuzana! You’re definitely the sexy chick from the song :) and I love the new workout as always, I’m about to complete it and I will use your tips for the one leg squats b/c I’m definitely struggling with ‘em! Haha, Frederick’s note at the end of the video cracked me up, you guys rock!

I honestly thought that you were out of your mind when I looked at this work out and saw the one leg squats…..
BUT, I gave it a shot, and voila. Thanks for continually challenging us to push for new goals. It’s the best way to grow.

You’r tip for weight loss is cool… I live in northern Finland and it’s -24C… so I will lose some extra, extra, extra pounds :D

I like you’r workouts but i have to say you’r older workouts are better :P

Just kind of curious, hehe.
Like if you’re at a beach, or yea, you just have a swim suit on, do a lot of people come up to you & ask you about your body? lol Thanks!
You rule Zuzana!! :D

LOOKS GREAT! :) I’ll do this one tomorrow. Just a quick clarification please, is what’s written below correct? Are we doing 2 rounds of all the exercises, including cardio?

Thanks as always! You’re the BEST!!

CIRCUIT (2x)
5 one leg squats for each leg
5 slow pull-ups
Cardio (8 rounds of a 10 second rest interval and 20 seconds maximum effort)

Never mind! It’s at the bottom of the page. DUH!! SORRY!

Hey! I just started this real pull-ups challenge so I wanted to ask whether chair-assisted slow version will do for this workout. No matter how hard I push myself, I can’t do even one straight pull-up.
Another thing that interests me is your using a kettlebell for leg training. I always thought that this kind of exercise will only build up muscle mass. My legs are quite big as they are and I would hate to have them even bigger. BWT, since I joined your workout routines I gained quite a lot and build up some muscles. Instead of getting smaller :-)

Hi

I was wondering about spinning/indoor cycling classes? Are they good cardio to help you lose weight or will that give me muscle and bulk me up?

I only have 5 days left to my 30 day challenge. Now we’ll be the time to start thinking of the reward! :)

Hey Zuzana,
I was just wondering is there another high intensity cardio other than jump rope that we can do?

Excellent. Your routines continually inspire my workouts. I will soon be 64 and in a few months will have my knees replaced. Scary scary; must build muscle and lose weight to aid in the recovery. Keep up the good work!

i just wanted to thank you for all ur amazing work outs!!
You are such an inspiration !! I hope your proud of your body and great kidness !! You are also a great exsample of a sassy and strong women!!

when is your birthday ?

H.S.O

Wow! I do feel like a beginner. Great workout. I love coming to your site each day to do a different routine. I am 56 and I have worked out since I was 25 but over the years my body has chnaged. . .not for the best. I am convinced that I can improve my body. You are inspiring. I hope my baby boomer friends will some day join me in my crusade to be smokin’ hot after 50.

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Aren’t these exercises harmful for knees? Sorry for this doubt but I’ve got a shortage of liquid in my knees and I’m afraid that it’ll be hurt me.Squats down holding the kettlebell looks quite dangerous for me.

Hey.. thank you for sharing ur exercises with us. can u plz show us the perfect exercises to get rid of love handles plz and thank you. :) good luck on ur videos

Hi Zuzu,

I’m having difficulty with the one legged squats and the full ordinary squats – I can only go so far down (my thighs are parrallel to the floor) and then my heels come up off the floor if I go any deeper, and so all my weight is on the balls of my feet – when I try to push the heels into the ground I fall backward. I think its because I’m literally too bottom heavy, lol… Is it a strength thing? Will practicing the chair variation help with this?

I’ve noticed if I widen my stance I can keep my heels on the floor and complete a full, deep squat – but I think its working a whole other set of muscles…? A

Any advice you can give me on this would be greatly appreciated!! I’m determined to get this exercise down… :)

Thanks so much!!! You’re a star!

xxx

Dem

(Sydney, Australia)

hey z thanks for the tips, there realy helpfull.

Hey guys! I have made the promise to go hard for the summer except for tonight! it’s st pattys day!! gotta enjoy that green beer!! :)

I promise I am back at her tomorrow :)

You guys rock!! what you’re doing is really great!

Zuzanna,

I am an Occupational Therapist who currently has a patient to had a stroke and has hemiparesis on his left side. Attempting the 1-legged squats (with the chair) gave me a new appreciation for how hard it is to lift up your entire body weight with just one appendage! Thank you for this insightful opportunity. A goal for myself: be able to do the 1-legged squats by my 30th birthday (this November)!

-Joanie

[...] Sexy Chick Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

Hi, first let me say your videos are AMAZING!! and that I will be taking part in your 30 day challenge. I have a very important question for you. I have underarm fat( the fat that pokes out when you wear sports bras/ or any tank top,and I HATE IT, I’m a pretty small framed person I weigh around 105 lbs I would love it if you could tell me the best way to target that area, I would love to be able to wear tank tops this summer..thanks soo much for your help!!

Hi zuzana and frederik

I have been visiting your website daily for about 4 months now after I first found it from watching a youtube video. First of all, I want to say I am very inspired by you zuzana – I want to have abs like you (this is my goal!) I now believe it is possible!
I have been trying since the new year to eat clean, and excercise six days a week. I have done a few of your workouts (and they were killer!), but my usual routine is taekwondo twice a week and gym four times a week (usually running and sometimes weights- I am training for my first 10K run!) I feel like I have stopped seeing progress and am wondering if I need to stop eating carbs altogether – I get big cravings for wholewheat breads, muffins, scones, granola etc. I am 5’6 and 115 lbs, looking to lose fat off my stomach/hips.
I know you are doing 30 days without sugar – does this include things like “healthy” muffins and the kind of things I was describing? What is your usual policy on carbs?

IM TRYING TO FIND THE WORDS… LOL

Beginner advice is right on!

Sexy Chic has been on my iPod for months now. I still work out to it and still love it! Can’t wait to try this work out. Guess I should actually install the pull up bar that I’ve had lying around. Any other workouts that work the same muscles as the pull up bar without using the pull up bar? thanks!!

These One Leg Squats kicked my butt!!

(presses play on the akon video)

(starts stompin around)

(((d*_*b)))
dayom youz uh sexy chick
uh sexy chixk
dayom youz uh sexy chick
(DAYOM GURR!!)
(throws up a peace sign as he river dances outta the email)

i hate modifying your workouts. it feels like im not working as hard as you are…. but i just cant do those one leg squats lol waaaay to hard! thank you for the motivation everyday!!…………”Got Zuzana??”

Hi Zuz, I was wondering where you get your Sports Bra Tops, I can’t find any that cute! Thanks for all the hard work! :0)

I´m gonna give it a try!!
Seems great and funny, but I´m going to do the pistols without weight, it´s soooooooo sad but I can´t do pistols with any weight yet… I´m working hard but I think there might be smething wrong with my eating habits because I´m taking toooooo long to gain more strenght in some exercises… A friend of mine that is a teacher told me that it´s genetic, but I don´t care I´m still trying to be at my best form, without comparations with anothers. Don´t care if takes more time to be strong the funny is the path itself! ^^

And I´ll sure tell you guys when I see some improvement in my strenght! <=D
It´s very good to have people to share our goals with, it keeps us motivated!!

Thank you for this workout. I laughed at the end :)

I have to start working on my one leg squats as I still cannot do even one. It seems like a really fun and challenging exercise. I promissed myself that by the end of the year (December) I will be able to do 5 slow, unassisted pullups. I have been working on it for the last month or so and by now I can do half a pull up :/

I dont know if I should wait until I can do the pullups and then start working on the one leg squats, or work simultaneously on both exercises.

Anyone has an advice?

I love thaaat song, it helped many times when my laziness almost took control. :D
By the way my 30 day challenge ends today, but I continue not eating junk sweets :D I am curious how far I can go.
I’d like to share with you a joke, which helped me a lot of times, when I felt out of strength and will. It’s about a prisoner, locked in a prison, which is bordered by 100 of fence. He makes a lot of plans to escape, and one night he successfully escapes from the building and he starts to climb over the fences. He succeeds to climb over 99 fences, but he feels really tiered, so tiered, that he thinks: “I am so tiered, I can’t climb over one fence more no mater how hard I try, and it is almost dawn, I’d better turn back, I’d better hurry back to my cell, before the guards notice that I am missing, and I get in more trouble”. And so he turns back…

Hello Zuzana!I came to your blog,and I want to say that I was impressed by your exercices!really works,you have a perfect body!And I want to say that I really like you ground exercices and a chair.I will try you exercices!

nice workout!im having a problem with my knee right now and have to go easy so i wont even attempt those one-legged squats….maybe in a few weeks.its so easy to overtrain when u love exercising and love your work as a trainer!!
take it easy u guys and keep it up!!
xoxo
rose.

hi, I´m actually a little bit disappointed. the reason i loved your workouts so much were that you didn´t need anything but your self. i can´t do any of your last workouts and that´s a pitty

Ahoj Zuzko,
tvoje Bozenka me pobavila – skoro jsem umrela zvednout se z toho drepu na jedne noze i bez Bozenky – jses fakt nabusena – velkej obdiv a diky za tyto stranky – pro me skvela inspirace donutit se neco delat doma.
M.

Zuzana and Frederick – i love you guys!!! Screw the haters!! That’s what I always tell myself, haha. People give me dirty looks just because I’m a confident girl who takes care of themself.

Did you ever think of making a sexy calendar? My friends and I would sooooo buy it – plus it would be sooo motivating and you should sell autographed pics of yourself – you guys are basically celebrities now….why not?!

I only need to lose 10 pounds, and last week after doing your workouts I lost 5 pounds already, don’t ask me how b/c I have no idea. And I know it’s accurate b/c I had to go to the Doctors and they weighed me within 2 weeks, =) I think it’s the no sugar and exercising every day!

If I do 2 of your workouts daily, could I add a 45 min. cardio session to speed up the weight loss Zuzana? I have a cruise and need to lose the extra weight by May.

God bless you guys!!!!!!! Frederick and you are so cute. pls get the search option fixed and it would be nice if you guys included a little bio about how you guys met and how this site started. =)

My fav workout so far – all my weaknesses combined, so I can improve faster! Did the chair assisted one-leg squats w/o any weight and sweated like a pig during cardio. Why on earth are jump rope scissors easier for me than high knees – I don’t get it?! I will certainly repeat this workout two or three times each month and monitor the changes ;-)

Hey everyone! I was just wondering if it’s normal:

Since I started Zuzana’s workouts (almost 2 months ago) I’ve noticed, that I need much less sleep than before. Now I need just 6 hours and I don’t get sleepy during the day at all. I ‘ve always thought it should be the opposite, since body needs to regenerate. How is it possible?

If it’s Ok that’s great, because I’ve always wanted to be able to sleep less and still feel good.

As for other profits of these workouts (not mentioning the obvious body changes) I’ve noticed a lot and I’m absolutely grateful to you guys!

- Me metabolism is incredible! I can really feel it!
- I’m full of energy! All the time!!!!
- I feel so proud of myself! Every workout with Zuzana is a challenge and when I finish one (especially the hard ones, which make me sweat and curse ;) I am so happy and it stays with me all day – I feel I can move every mountain. I can see now that REAL physical exercise can change attitude to life completely.
- I’ve started to pay much more attention to what I eat, how much etc. I’ve always been interested in healthy living, but now it’s the first time that I’ve really got into it. I read about clean food a lot, I more often visit healthy shops and try to tell all my friends about the benefits.
- I don’t feel the need for heavy partying anymore (especcially for drinking alcohol). Since I workout almost everyday I can feel how weak I feel the day after a heavy party so I try to avoid too much “fun”.
- I tell all my friends about your site and how it has changed my life. I can see that they are all very interested since they can see how my body has changed!! I hope I will be able to help them change their lives like you’ve changed mine :]

I love you guys! Thanks for all you do!

PS: I agree with some comments, that it’d be great if one day you release some clothes or gadgets with your logo. I’d be the first to buy it!!

I love the workouts you do I could not get motivated to work out again. But after watching you and you’r beautifull body inspired me to want to have a hardd body again.You are the most beautifull women I have ever seen in my whole life. Don’t stop what you are doing you are helping many. I watch every video and practise everyone of you’r routines . my favorite is the lift when you bend down lift one leg up and stand oh my god it was amazing I never felt my muscles work so hard.You have an amazingly sexy voice. The most exiting part of my day is working out with you .

Ps Amazing Bunz:>

I found a great way to start and try to do the one legged squat!
However it requires stairs. But you only need one stair (but I used a staircase) and all I did was hold onto the rails on both sides (lightly), stood on the step 2nd from the top and did the squat. i think it makes it a lot easier since you don’t need to hold your leg up quite as high, which I think is one of the tougher parts of the squat.
Be careful! I don’t want anyone falling down any stairs :(

Zuzanna,
I was wondering if it is possible to know before hand when you will take a rest day?? Until then, I will wait by my laptop, sweatpants and timer in hand until then… lol ;)
Love you guys and appreciate all the hard work and effort. BTW, everytime I play your video my 16mo old daughter immediately starts doing squats, its hilarious.

Oh my god Zuzana………… What are you? An atomic woman? Sexy is not enough to define you. You are beyond athletic, gorgeous and generous. Thanks for all the inspirations.

Hi ZuZy,

I was wondering what could i use instead of the kettlebell???…keep up the good work because i am there with you in the workouts…i do 6 workouts per week…i did lately some of your older workout routines because i’m waiting for my pull up bar to come…so…take care and be happy!!!

hi zuzana! wow the pistols with weights look extremely tough! i’ll try it :) also, have you tried this exercise before? It looks really cool, and would you give it a try?
http://www.youtube.com/watch?v=4ahxo9oeras&feature=fvw

One legged squats are very impressive.

Hi Zuzana,

Could you recommend a jump rope? I had a fancy Nike one before that I could adjust the length since I’m short but I find that it winds up on itself and after maybe 20 skips, it’s a foot shorter.
Thanks so much for the workouts. I always look forward to reading them and trying them.

hey, this workout looks super tough! i cant wait to try it! my only problem is I havent mastered the one legged squat yet. I watched how to practice from your video and I think its really going to help me. How long will it take before I can do it on my own without the chair or the dip station?

Hi Zusana & Freddy,

Quick question: Zus, you said you were working out first thing in the morning, after just your coffee. I tried that this morning, but felt nausea about half way through. Has that ever happen to you?

PS: I think you should change your name to ZOO-sana, because you’re an ANIMAL! he he

Thanks again for the inspiration!

dheana

Hi Zuzana,

I always wanted to ask you a personal question, what is your body fat percentage?
I’d like to know because I think it’s more important than weight or height.

Thank you in advance.

Hey Zuzana,

Why is it that models who have a low body fat percentage, don’t have a lot of muscle definition. In other words, if you look at a model’s body, they don’t have a lot of toned muscle definition as most people who exercise and have healthy bodies. Why is that?

I was really hoping to see another workout posted so I could avoid this one, but no such luck! Those pistols are my biggest failing. No way with the extra weight, so I attempted one leg up and down. Managed a couple on my strong leg and used help to get up on the rest. So minor progress from none unassisted (not bad for no practice I suppose). I can see I need to balance out my leg strength…so give me a month and you will see me trying with my milk jug kettlebells, I promise. Thanks for the challenge!…I will try two a day each leg unassisted for a month. I think that will do it.

i just found your site about 2 weeks ago. i love it! and i cant wait to start working out. i just received my gymboss interval timer in the mail. i need a jump rope as well, so i was wondering where did you get yours??? i think i am going to do the 60 day picture challenge as well. thank you so much for your site. once i get going i’m sure my husband will be very pleased.

Hi Zuzana and Fedrick! This workout was killer. The one legged squats are too hard for me still and it get fustrating but I’m trying. I was wondering if eventually I will get stronger for the pullups because I can not do them without a chair to assist me, does that get me stronger eventually? Thank you so, so much for your website!!

I love your videos, and your body, you’re beautiful and i also like work out with you because is easy to learn and not so heavy… thank you a lot many kisses

How heavy is your kettle bell?

Hello Guys!
Just a small question… I’ve noticed that when you’re doing your pull-ups, from one workout to another, you do not place your hands the same way… is there a reason for that, or you go with the way you’re most comfortable?
Thanks!! And keep on the good work!! ;)

Her kettle ball weighs 8kg.

Another GR8 workout. Are you planning on cooking another delicious meal for us in your new kitchen? Looking forward to it. Good times. No worries

Hi again! I just did a workout of my own and I incorporated that one exercise I just posted with the youtube link! I think it’s called the kettlebell kossack. It was reallllly tough! I used a 10lb. dumbell cuz the 15lb kettlebell was too heavy~ it was 30 sec.max effort, and 10sec. rest for 6 rounds (total 16 min.)
1. high knees drop down
2. one legged elevated butt lift(with one leg up in the air the whole time)
3. kettlebell kossack
4. pullups :)

It will get you stronger. It takes some time, but you will get there. Always try to use minimum or no support at least for the first rep, soon you will have no problem to do the first rep without the chair. Then you can try to do the same with the second rep and so on. You should also practice the pull ups often. If you can do one pull up here and there during the day, you will see that soon it won’t be any challenge for you and you will be able to add more reps.

Hi Shelly, I got my jump rope as a free gift when I ordered the Dip Station and the Pull Up bar.

You said that you haven’t been practicing at all which is the whole problem here. You won’t need a whole month to get way better in the pistols. If you will practice every day for one week, you will see a huge difference. Just do maximum 5 reps on each leg 3 times a day and you won’t believe how fast will your body adapt to this exercise.

hi!
what was your time for this workout?

HI Talin,

these models who are slim with no definition are either naturally slim (fast metabolism) or they eat very little to keep their figures tiny. The less you eat, the slimmer you will be even if you don’t exercise. If you want to have muscle definition, you have to exercise. If you want to be slim and have muscle definition you have to eat small amounts of food at least 5 times a day and do my workouts ;) If you do exercise regularly and you eat a lot, you might end up looking bulky which most girls don’t like. In other words if you won’t feed your muscles, they won’t grow.

Hey Zuzana & Freddy, I just wanted to let you guys and all your fans know that your workouts have helped me shed 10 pounds in just 1 month. All I have been doing is your workouts. I did the Absolute Beginners workout series for 2 weeks and then the next two weeks I started incorporating other workouts that my body could handle. I like how you guys have posted a range so that I can slowly build my strength up. Its amazing how fast your body adapts to these workouts if you stay consistent. I do your workouts 6 days a week. I pick one random day to take off and on that day I will just take a nice long walk outside. Also I did not diet in conjunction to your workouts but after about the 2nd week of doing Zuzana’s videos my body started to naturally crave healthier foods. Its crazy but doing these workouts makes your body start to reject fatty, unhealthy foods that leave you feeling nasty. I just wanted to let everyone know how amazing these videos are and don’t be afraid to tweak them a little bit to make them work for you! For example, if 1 video you are doing has a move in it you absolutely cannot do yet replace it with a different move from a separate video. These videos have changed my life the past month. My doctor told me about 6 months ago that if I am to conceive a child which I have been trying for over 1.5 years I need to get in shape, loose weight and overhaul my lifestyle. I wasn’t able to do that with ANYTHING else but this website has motivated me and has shown me that I CAN do it and I know anyone else can too. If I can trust me anyone can! =)

It’s a (wonderful) plastic kettlebell.
But, chuttttt, it’s a secret…

When I tried the one leg squat for the first time, I couldn’t do it and neither could Frederick. In one week we both could do five on each leg. Try to practice everyday, and try for maximum of 5 reps on each leg 3x a day.

Ummm…what’s the 60 day picture challenge? I feel like I’ve missed something, lol.

Sounds encouraging because I am too still struggling with pull ups!

Hi Linda,
I used to exercise with Nike jump rope as well and now I’m using a jump rope that I have got for free when I ordered my Dip Station and Pull Up bar. It doesn’t tangle as much as the Nike jump rope.

I agree with you Zuzana:) That is how I trained my upper body for pull ups. Practice 3 times a day and now I can do 5 un-assisted pullups :)

Hi :) It doesn’t bother me now to workout before my breakfast but I feel like a do need my coffee. I haven’t been always able to do my workout first thing in the morning. It happened just recently that I don’t feel like I need to eat before my workout. It is very individual and we all are going through cycles, so just listen to your own body. If you feel like you need to have your breakfast first, then have something light and do your workout after.

Nice exercise, I will try that for sure.

if you stop working out, how long is it till you start losing your muscle??

Hi diana
I am in the same place as you, it is really tough for me to do the one legged squat, and I am still struggling with the pull ups, Zuzana is right, a few days ago I was able to do 3 unassisted pull ups, and every day I try to do one or 2 although I don’t always succeed. to me it is odd because I am able to do at least 25 man pushups in a row, but the pull ups are really hard.
I am pushing to be able to do pull ups before the sailing season starts.

Challenges are good.

Hey Zuzana,
This workout was really good. I am getting way better at the pistols. I have an issue with them though. Everytime I squat all the way down and then get up I get a pinching sensation on the outside of my calf (both of them), and I have no idea why. I dont what it is. It started about a month ago. Any suggestions ????
-C

I did it!!! =))
30 min)

Emma you don’t need all that stuff, you can still modify the workouts and keep going with your own bodyweight. There is one thing that you should consider getting for sure and that’s the pull up bar. It is the best equipment for your upper body strength. When we lived in Malta, I didn’t have one and I was doing the pull ups on the wall up on the roof or I would use my gymnastic rings. It worked, but having the pull up bar is way more comfortable – my favorite equipment for bodyweight exercises.

8KG=17LBS.

I’m agree with Emma from Sweden, I’m sad about it:(

Andreea, try a medicine ball, a heavy enough dummbell, a 2lt bottle of water (filled with sand to make it heavier, for example) or any other small and heavy enough object that you can find in your house.

HI Zuzana,

Here’s a recipe for a very tasty salad if you are interested i invented it today…lettuce ,2 boiled eggs,tomatoes, and radish …mixt them up and chop them into pieces and put some olive oil a little bit of water and a little bit of salt…enjoy!!!

Killer and awesome as always! Difficulty 5, phew!!!

Hello,

Wow! you did the one leg squat with the kettle bell, you are really strong!
I did with no extra weight, and with the help of the chair, because i couldn’t lift myself .I managed to do one lift with no chair but i was bent and my back wasn’t straight.
I will do as you say ,3 times a day, until i can do it.
I also added 5 one arm push up on each side, but not from the ground, but from table height, it’s difficult enough.
I will do that also 3 times a day,and decrease the height til i can do a real one hand push up.
Thanks

Hi,

Zuzana’s kettlebell has 8kg…it says under the video..

Zuzana, I had a completely unrelated question to this workout…I would like to know if there was some exercise to target the lower back, on the sides…basically the back side of the love handles area….this is where most of my problems are….I know in order to see any difference, you have to lose weight. Which is why I like your Interval training…cardio and Strength in one…but is there any way I can really tighten that area, other than superman’s and side planks? Thanks

Wow Zuzu,

You do things with your body I’ve never thought possible (hahah) I guess I’m just getting stiff. I needed to take some time off from execrising, but I’ve been walking and doing some crab crawls is that what you called them? Hummm. Anyway I want that six pack like you. I’m eating more veggies now. I love it. I’m sorry you had to get rid of your tweeter page, I didn’t know you had one andyway. Good luck to you and Freddy and keep up the wonderful work that you both are doing.

-Marilyn

Hello

You’ve used several pieces of equipment on your website. Do you still have all of them or have you gotten rid of some? Which pieces do you use most often and which pieces can’t you live without? Oh BTW…YOU ROCK! My glutes are screaming from this last workout!

Hi Zuzana,
My right knee has been sore and they make this popping noise when i do squats. Does this happen to you? If so do you know anyways to help the problem?

okay, you’re on, coach! I will report back next Thursday with my progress

She uses an 8kg (approx 17 lb) kettleball

Hi guys,
I just read through some comments, and would like to add some of my thoughts.
Firstly, about doing the workout without eating. I think this is developing and changing individually. When I started Zuzana’s workouts I tried doing them without eating first, and then realized I didn’t put enough effort and failed through most of he exercises, so I did some changes. Now I do my workouts mostly in the morning but only after eating, and it works much better.
Then, about the equipments. Those of you, who don’t have the equipments, I advice the following: use your imagination. I prepare my workouts according to Zuzana’s tips, and if I there is a workout that requires a kettlebell for example, I use something heavy instead. You can use anything, really…
Thanks for the workouts, I love these new ones… keep them coming, looking forward for the summer, I will look something like you, if I keep up this way… :)))

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.

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.

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 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

Hi, Emma!
I have bought a pull up bar (dörrtrapets in swedish) on the internet for only 330 SEK. Its just like the one Zuz has. It´s not that mutch money and it is perfekt because it is so easy to hang and take down. Googla på dörrtrapets vettja. :)

Ah! Thanks for that!
I am sooooo going to try this out.
Next week I am doing the 1 legged squats unassisted! :)

Not heavy? LOL Roberta, are you sure we are doing the same workouts? :)

I am always beat after Zuzana’s workouts!

8 kg

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?

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.

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

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.

8kg

“For the one leg squat I am using my 8kg Bozenka (kettlebell)”

Hey,
You could try to fill one gallon bottle with water/sand, or a backpack with heavy books/sand/weight plates etc. Think outside the box ;-)

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

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!!!

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.

Hi Claudia – if you feel pain with any exercise you should stop that exercise immediately! Substitute another move that does not cause pain.

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 Jennifer – there is a blue link to the timer that I am using in the post :)

Hi – if you are experiencing pain then you should NOT be doing this exercise!!!!

Hi Brie and Andreea,

Good idea on the milk jug, but free weight plates that have a hand hole or a piece of rope tied thru the hole would work and for some moves a Dumbbell.

–Chris

Thanks for the tunes!

Hi James – I would say that we can’t live without our timers because we use them in almost every workout. The new equipment (dip stand and pull up bar) would make that list too.

Hi Jana – we actually have a workout that targets this area – check back a few pages in the daily workouts section :)

Thanks – sounds very tasty… we are gearing up to do another recipe video :)

Hi – congratulations on your incredible success :)

Thanks for sharing this Nat :) We are both happy that you are enjoying the site :)

love that joke :)

Hi Cocoa… I think Madonna invented it…. or was it Marilyn Monroe?

Hi Kang – there is a blue link in the post :)

Thumbs up Fredrick.
I am willing to bet that most people who found Zuzana on YouTube were attracted by the thumbnails and found themselves in a kick ass workout.

I know I did and I haven’t looked back since.

you could do knees up on the spot. Use your arms and get your knees high. I swear it is kick ass.

Agata, in my humble opinion: try it, if it hurst don’t do it. If it doesn’t…

Lulu,
There is no such thing as the perfect exercise to lose the love handles. There is no magic. It is all about intensive training (Zuzana’s workouts) and clean eating. perseverance, discipline will get you there.

Dem you might have very tight gluteus.
You could use a foam roll to release them.
Check out this video http://kettlebellworkouts.com/2010/03/pistolepisode1/ it talk about how you can prepare for a one legged squat.

Nikki,

Check out Zuzana’s diet tab for some tips.
You don’t target a zone for fat loss. I am afraid the body doesn’t work that way. What does happen is you take care of what you eat, small portions and you work hard during your workouts.

The result? your body fat will drop and you will find you will be able to wear those tops no problem :-)

See the diet tab. You will find many answers to your questions.

Lululemon :D I swear this is the word of the year :))

I’d say work on both :) That’s what I am doing!

@ Janet: that’s so cool :D

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 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 :)

[...] Sexy Chick Workout | Fitness Advice, Workout Videos, Health … [...]

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!

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, 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!

These workouts and this blog changed my life.
I have been working out many years but never saw any results but being ‘slim’ and having an ‘ok’ body.
Now I am seeing my body transform every month, becoming defined and beautiful, and doing it in a healthy way, getting stronger and feeling great. I got my mother to do the workouts too and she lost some weight – something she hasnt done in 20 years.

I would never have found this blog if it wasnt for one of my guy friends sending a link saying “checkout these boobs on youtube”…

I agree, I love her! I have a playlist of her that I workout to :)

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!

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.

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 :]

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.

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

how do you get your leg all the way down like that in your one leg squat? My leg doesnt come half as far!

haha

Website just crashed on me so I dont know if you got this comment, here it is again:

About the clothes or gadgets with logo, I have an idea.

I was thinking that in addition to the regular T-shirts with logo+cool comment you can also do a T-shirt which says something that only BodyRockers will understand, like a word or a phrase Zuzana uses often in her videos (Or maybe something like “I *heart* Bozenka”?).

This way we can recognize fellow BodyRockers and go say hi.

No one else will understand what the shirt means, so only if they get curious enough to ask, we’ll send them the link and have them find out the magic by themselves :D

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

It just snaps together – you don’t even need any tools :)