BodyRock.TV

great story love when you inspire me with stories like this. thank you to you and freddy,, you guys are amazing!!!! i know you guys get this alot but if i do your workouts, would i need to add a 30 min. cardio session like on the treadmill or elliptical too?

have a blessed day!

nice exercises today! :D I really like your excersises, so keep going! ;)

Hi,
this is Frank. It is verry amazing for me to watch every day Your self- dicipline. It motivates me to do my own workout.

hi z great workout, the one leg deadlift is realy tough. by the way my comments aren’t posting, it keeps saying awaiting moderation. and ill go back after a couple of days and its still awaiting. you dident kick me off did you? haha

Hej Z!

Great workout and great Margarita pants!! I would like to know if you still use this ‘supplement’ PSYLLIUM that you promote in one of your older videos??

Or was that only a short period you used that??

Best Regards/ Venlige Hilsen/ Groeten ;o)

Ahoj Zuzi

May I substitute dumbbells for kettlebells in these routines?

Thanks!

Great workout today! Loved it!

i can hardly wait to try this workout.. Kiss u2!

Hi Zuzana,

First of all, i’m a new fan!! i love your website and i admire you a lot, you have a 10 body!. I’d like to be the same =).

I go to the gym and i’ve been incorporating some of your routines. There are great.

I’d like if you can give me some advise. I have a hip problem, all the food i eat, goes right to that place and also to my booty!!. Which excercise are better to fight this areas??.

XOXO!! =D

Pfff, the dog is doing nothing… Is he thinking about this summer?

To blend counting reps and cardio is a cool idea. Change is the enemy of boredom.

But, obviously, the dog is not giving a damn.

Sure thing!

Zuzana,

I can’t wait to try this one out. I did one of your other workouts early this morning, I feel great! I am noticing a huge difference in my body, I feel like I am accomplishing what I want.

Haha ! “I feel like I am high after this work out” That is awesome! It would help your body to relax afterwards.

Cool, the link works.

La la laa, I’m so excited to try this routine tomorrow!! I’ve never done windmills before, so I’m very intrigued to try them out. I hope I don’t mess up with shifting the weight from the back leg to the other, or is that the whole point? Hmm.

Thanks a lot guys!

P.S. Great friend(s) you’ve got!

Hi guys,

I didn´t want to anything today. BUT when I saw this workout, I´m gonna put my shoes on …

Zuzka, thank you. Because you inspire me all the time when I am lazy.

Take care

I don’t have a kettle bell so I used a 15 pound dumb bell. I love when you put up new work outs! I get so excited to try them out. I have all of your workouts copied into my notebook so I do them all and go back and do them all again when you aren’t posting new ones, but I do LOVE new work outs!
By the way, those pants are the cutest!

Thank you so much for doing such a big work everyday!We really DO appreciate this! You’re so cool! =)

Can you please make a video about proper breathing? I think it’s very important thing for all of us!

Am I the only one who has some low back – SI joint pain when doing those side lunges at the end? Is this a form issue?

Great workout, though!

wow im from Monterrey mexico as well
i lived in californiaa a few moths ago.

:) i love what zuzana and frederick do on these videos
when i feel like im slacking i watch them
and they inspire me :)

should you start using an 8 k (weight)
right away or should you move yourself up until you get to higher one?

i was wondering if you have to do a different workout every day or can you do the same workout for a month?

Hi ZUZANA, you are born in april..like me..:D…I’ll be 30…on 3 april..you ,,what day??
how can i send you photos?

Hi zuzana, I cant wait to try this workout tonite…. I have to tell you thanks for all the great Workouts, Ive started to do your workout routines consistently and I can see a HUGE improvement on my fitness level, before I wasnt able to do a full body push-up, I had to do them with my knees, now i can do more than 10 in a row and i feel so Proud of it, hehehe.
Congratulations to you a Frederick seems like your fanbase in Mexico is increasing…

Love

Ixita
Hermosillo, Sonora, Mexico.

Hi Lulia – Zuzana was born on the 29th :) You can send pictures to info@bodyrock(dot)tv :)

Hi, Isn’t it hot being in front of those lights? Wouldn’t you sweat just being in front of them? I’m just wondering… thanks

Whew!! Thanks for another great workout Z!!

Just to let you know, there is a free app for your iphone for the gymboss Interval timer….granted it not as good as the real one….but it works!

Hey Zuzana,
What type are those pants??? Love them!!!

hi there i just has a question to ask that doctors said that training less that 30 min probably going to burn sugar in the blood and after this 30 min you will start to burn weight .so my question is that is this workouts all for fitness or strength gain or weight loss ?.and by the way nice flowers really.

Hello there!
I’ve been following your site for a couple of months now, so, I have a question. Zuzana, for how long do you do those daily workouts and eat small portions many times a day ?
I hope it is not secret info =)))
Sorry for bad english (blush).
Zuzi and Frederick, you have fans in Latvia too!! =)))

Best wishes, lots of kisses, Tonya.

Hi, ZuZana and FredericK, I am a new fan of yours. I love your workouts and your positive attitude. I have been visiting your site for a month now and I will stick to it because it is great!! Also, now that you are promoting a new body for summer ( That is my goal too ) I have a high BMI but I Am not overweight, do you think that if I do your exercises five times per week would help lower my BMI? Can you answer me back? Thank you!! :)

How long did it take you to accomplish your physique goals? Do you think having a small piece of chocolate a day helps you stick to your diet?? I struggle with portion sizes, so I was wondering what works well for you.

April girls – me too! 22nd of April, which makes me a Taurus like Zuzi!

Cali is a girl :-)

I was gonna rest today and then work really hard tomorrow, but this workout looks too good to skip, it is warm in NYC,’
so I can go on my rooftop.
Zuzana your arms look amazing in those pictures.
brilliant how you capture detail Frederick

Tomorrow is the first day of spring : )

love the exercises as usual,but today when I saw how the new training pants look on you I was so jealous!I just love them!:))

Check the FAQ video. :D

Charo,

You need to stick to your workouts and make sure you eat clean (check out the diet tabs) clean portions and you should be fine.
It takes time and consistent working to see results.

if you are thinking of buying one, then I’d suggest you go to the store and try different kilos. Every body is different. What may be heavy for Zuzana, might just be easier for you or vice versa.

hahaha I knew she was a Taurus very close to myself! I was born on the 28th of April :))
Cool we Taurus rule hehehehehe
and I am of course by no means biased ;-)

Check out the FAQ video and the diet tab. loads of info there

Hey Xoso,
personally I do not worry about my BMI. According to the BMI thing I am overweight. I am a muscular person with a very low body fat percentage.

You can do the deadlifts holding the KB in one hand only – the opposite from the foot you’re standing on. This recruits the core more.
Also, you can do a “Side Press” similar to the Windmill. Instead of pressing and then bending, you press as you bend, so you are moving the body away from the KB. This is a really good exercise for the obliques and lats.
You can also hold a weight in your free hand, in addition to the KB, as you do Windmills or Side Presses.

I want you to know Z that even when I not exercising because I’m going thru stressful times in my life and don’t feel depressed….I know that just watching your videos and your positive attitude helps me to feel a whole lot better….I use it as mental therapy…when I finish watching you…i feel great!

I loved this workout! It was fun and I’m sweating like I didn’t think I could anymore! Thank you guys for all of your hard work and for being such an inspiration to me and all of us!

I love to see people and keep in touch with people who inspire me and encourage me on my walk through life. I don’t want to miss the important things and I want to enjoy my health and keep my body strong and beautiful as long as I am able. You guys keep us going, thank you!!!

Hi Zuzana and Frederick

I watched the video and thought “I can do this even without the right equipment”. Then I saw, TWO ROUNDS!! Hold crap!

One thing I’m going to say is that Burpees are disgusting and evil! I HATE them! But I still did them……..

I had to improvise on the the other exercises as I don’t yet have a Kettlebell. The Deadlifts I used my Medicine Ball and the Windmills I used a 1.5 Litre bottle of water (which I had to refill after the first round:))

I must ask though, what muscles are being worked when doing windmills, clearly my water bottle wasn’t heavy enough for me to feel very much.

I was dripping after the first round. The Side Lunges nearly did me in! The second round I thought I really was going to be killed by Zuzana!

But now I feel great, my workout for the day is over and I am full of energy! I’ve had a very stressful week but have tried to keep up with a workout most days and I must say, even with the added stresses this week, I still looked forward to looking up your site every morning.

Thanks again, I could never thank you enough :)

Dee

Aussie Aussie Aussie, thirsty thirsty thirsty!

Thank you for everything Zuzana & Frederick.

You are amazing!!!

Some ideas:

1) Knock Knock Bodyrocks Workout / 2) Knock Knock Workout is here
3) PassionAss Workout / 4) Lollipop Workout
5) Tickled 2 death Workout / 6) Body Trembles Workout
7) Ass is dreaming Workouts / 8) TarZan Crying Workout
9) Heartbeat Workout / 10) Take Big Breath Workout Again
11) Laugh Booty Laugh Workout / 12) Touch your BodyDream Workout
13) “Shake it for Sure” Workout /14) “Listen to me Body” Workout
15) Insatiable Workouts / 16) Nibble your feet Workout
17) Booty “Goooal” Workout /18) Irresistible Workout

I tried… :)

Sorry 4 my English

With all my love!!!
Marinaki:)

Squats, they have done wonders for my latin booty I still cant do Z’s one legged squats but I’m getting there.

I don’t think Zuzana does any extra cardio when she does these workouts. I love to run and mtn bike, but on days when I do these workouts ( and if yo ureally push it!) you won’t need anything else.

Hi Zuzana and Frederic,

Thank you, wow, your site is amazing, your workouts, Z, are absolutely cool, and you both are inspiring…
I’m Canadian (is Frederic Canadian too?… I kind of think so, because of his accent… but I’m French Canadian, so I’m not really sure, haha…) Anyway, thank you very much, I just discovered your website, and I plan to try a workout this week-end… I also have a goal for this summer: my best body !!
Kisses from Québec…
Isabelle

I love your videos but, to the camera man you move the camera so much. for example she would be doing side jumps and you show her shoulders. It wold be a lot easier if you just video her from a little furtherer so we can see her whole body and form rather than a body part.

thank youuuuuuuuuuuuuu

That’s great! Now I don’t have to buy them :)

hi – boring technical question – what are the two light boxes you are using?

thanks

Love Cali chilling on the couch. Haven’t been able to workout since I had surgery a week ago and it’s driving me insane. Iv been super strict with my diet though and will start with light lower body strength training and walking Monday. Better than nothing I guess. Glad you guys are still kicking ass. :)

Heather

Just a thought…Since your website is expanding with so many different Daily workouts, I was thinking that it would be helpful that once you click on daily workouts at the top and scroll to the bottom of the page in addition to the “previous entries” you could also add page numbers to click on that will take you to the first page, second page…etc..
I’m sure I’m not the only one that likes to go back into some of your older routines for a second go around :D Anyway, as i said, just a thought…
BTW, what happened to you guys on Facebook???

Your dog is so cute in your pictures =) loved the workout today! I felt so good when I was done, even though I was sweating like a pig hehehe Thanks Zuzana and Frederick!

very important question!! its easier to do the one leg squat from the ball of your foot or tippy toe, should i definately try to keep my foot flat?

Hu Zuzana,

I love your workouts, i’ve been working out for 25 years and I like to challenge myself. You’re workouts is sooooo good. It really challenges me. I look forward to your new routine everyday. I’ve been doing your workouts for 2 weeks now and I love it. Thank you. You’re an inspiration!

Also, what motivated you to get in such incredible shape and what motivates you on a daily basis? I want to look like you, but need to dig deep to find the daily motivation to keep my diet stringent.

Fan base in Mexico definetely increasing…

Laura

Guadalajara, Jalisco, Mexico

Hi guys , just a question , i’d like to know what is the exact position of the elbows on the push ups. Do they go really close to the body, and does it matter if you open them more to the side ? I haven’t really pay attention to this till this video. Thanks !
Carolina.

Hey Zuzanna,

Again and as always THANK YOU FOR GREAT WORKOUT ROUTINES.
I have a question: tomorrow on Sat March 20 my 30 days challenge ends, I’m pretty proud of myself by now, but I don’t know how to proceed with eating sweets at all now? Do you usually keep a log, like eat chocolate only once a week or stuff like that, or you just eat it whenever you want it? Please share it with me, Im not crazy about sweets, I usually eat it couple times a week, may be it is too much?

Hey Zuzana,

First off, loving your videos! I have a couple of questions for you:

1) I just got back into doing workouts and your routines leave me hurting too much to do much exercise for a few days afterward! Any tips for dealing with post-workout soreness (besides a good stretch afterward, that is)?

2) Would you consider putting together a list of your favorite workout tunes? The ones you’ve posted so far are very catchy!

Thanks again to you and Frederick for sharing with us! Keep up the good work!

I just discovered YOU!…today actually. I am completely obsessed with your blog…and I even tried one of your interval routines at the gym today =) Yes I’m in pain lol You already have begun to motivate me in a major way. Thanks for gifting us this awesome blog. Keep going!

I really love the dog on THESE pics…. :-DDD

hi!!great workout!i love windmills cuz u get to feel every single muscle in your body working!i liked this workout because i got to do it twice!!it was a really sweaty one and i didnt think i could do it because i also did a 30 minute power walk and a 40 minute bicycle race earlier in the morning….but i did it and it felt great!!!time for a hot bath, a massage and for sure i will sleep like a baby tonight to enjoy my active rest day tomorrow.we’re going hiking!!……also, zuzana wanted to ask if u ever go for massages????as a trainer and through personal experience, might i suggest that you treat yourself to a massage once a week for a whole month..you will notice a biiiiig difference in your flexibility as well as improved performace AND sleep…….digestion improves and circulation too!!…afterall, you’re superwoman, right???..you deserve it!!!!(frederick too…haha…superwoman’s husband deserves a massage too!!!)
xoxo
rose.

Hi Zuzana

Thank you for another good sweatout! I was wondering if you have ever worked with resistance bands? I recently bought a Dynaband and I am trying to work out some routines for it. I think it’s a great way to get some strength work done when you’re on the move as the bands are light and easy to pack :)

Hi from France, Zuzana & Frederick !

I’ve been watching your videos for a long time, taking inspiration from them when i’m alone at the gym. I’ll try now to do them just as you do them, and see where it takes me.

Those burpees are insane. I can do a lot of burpees without pushup, *almost* 20 with regular pushup, but I wonder if i’ll be able to do more than 5 of those with the triceps pushup !

Will try this tonight… i’m going out today to buy myself a set of kettlebells, I just love them.

I’m now officially entering the Zuzana challenge for summer body !

Oh, one question for Frederick, just for curiosity’s sake : do you do the exact same workouts, only with a heavier kettlebell ? Or do do something different ?

These workouts target all three areas. That’s the beauty of them! You will get in the best shape of your life, have increased energy, increased functional fitness, lose weight and be strong for any of life’s activities. They are especially efficient and beneficial since they are always different. In my experience, doctors do not actually have the background training in physical fitness or nutrition to be giving much advice in either area. Their knowledge on both is basic and not always up to date. A site which offers a similar approach to Zuzana’s workouts is called http://www.crossfit.com. (I love Zuzana’s workouts better, however, since there is less call for equipment and less heavier lifting.) But the site is worth checking out for the articles in support of 20 minute workouts and interval training, complete with the explanations of the great overall effects of this type of exercise. Check into the current information about this type of training and you’ll find the support is clear. If you’re doing the workouts, the proof is in the results. Good luck, have fun, keep moving…

Are you saying you do the whole set,burpees etc and then the cardio part, one more time or just the side jump lunges?

I didn’t notice the dog in the pictures until I read this. Very funny! Thanks for the laugh with my morning coffee! :D Dogs are so lucky, aren’t they? I agree, he doesn’t give a damn… have a great day!

Quick homemade idea for anyone without a kettlebell… It has worked for me. Buy a small plastic jerry can and fill it with water or sand to the desired weight. The handle and shape of it is more similar to a kettlebell than using a dumbell.

This morning I tried one of your past workouts…extreme challenge #1. (300)Jump skips, (20) Burpee’s with a pushup & jump, (40) back lunge with front kick. And that is just the first phase of three different phase you have posted. It took me 20 minutes just to do two rounds of the exercises above. And you did all three phases of two rounds each in 29 minutes and change…you da bomb! looking forward to getting in shape as you are!

Its the whole thing over again…. haha

Hi – I do the same workouts, but my kettle bell is 16kg :)

Hi Zuzana :) and Frederick :)
I was wondering what you think about the fact that a lot of women think that they must be underweight (or have a very low BMI on the still-healthy side) in order to look good.
Also , I’m following your eating ‘real’ diet- and I’m loving it. I feel so cleansed and astonishingly- more awake/active etc. But, I’m vegetarian and I eat tofu/faked meat products. Would you say that that is also a processed food? My grandmother didn’t have it :P
Love from
Arielle

Hi Anna, now it’s up to you to decide how you want to proceed and what is the best path for achieving your fitness goals – let us know what you decide. It will be interesting what people choose to do after the challenge is over…

This site keeps us going – you guys are always hungry for new workouts :)

Hi Tara – keep your foot flat and push up through your heel :)

Hi Tia,
We are working on a complete redesign of the site, and this is one of the improvements on the list :)

Hi Zuzie

I realy like your Margarita Pants. I would like to buy one, but I dont know which size. What size do you have and how tall are you?
Thank you.

Hi Isabelle, I’m Canadian :)

amen :)

I am liking these names!

I love the way you sign your comments :)

Hello Zuzana and Frederick,
looks great. I´ll try it tomorrow. Today I´ve already went to the park and done some nordic walking. Later I went biking. So I´m comfortable tired now and can deal with my thesis :-).

Have a nice sunny saturday,

Liny

When Frederick is going show us how to do these exercises? :D

I was so excited about this one when I saw it! Think I will do it now. Those pants are so cute by the way Zuzana. :) Thanks for the awesome workout. Looks like fun!

-Lee Marie

Buzzing Bum
Aching Ass
Abs on Fire
Total Body Inferno
Bite my Buns
Body Beater
Pleasure n’ Pain
FatFighter

it’s my pleasure! :)

Again… another sweat fest!
Thanks!!!
xx, Denise :D

hi zuzana & frederick,
today i tried this workout and i have to say i was sooo sweaty! i really enjoyed it!
It took me about 28 min for these 2 rounds and i also counted my reps for the side jump lunges,
1st round :11-8-9-7-10-9-11-9
2nd round :12-11-10-10-10-7-10
I was just curious:)
Also my challenge is going well, i haven’t eaten any sugar or candies:)
Thanks again! You guys rock!!!

***forgot to say, i love your dog in the fotos:)

Hi fredrick,

just thinking to my self, maybe one day you can change places with Zuzana and be infrout of the camera, so we can see you workout??????!!!1

Hi Zuzana

another great workout. i love it, made me sweat. i did it first thing in the morning after my coffee.
your tights are beautiful on you and you look perfect. i can say with all my heart: your one of a kind :-)

Hi Zuzana and Frederick!

I have to tell you something really cool. I had my body fat % checked about 5 weeks ago and it was 26% (I’m a very small girl still). Anyway it kind of freaked me out because I turn 30 this year and want to be healthier as I get older. So, it was the motivation I needed to push my workouts and get serious about portion control. I don’t eat sweets anyway (health reasons) but for my 30 day challenge (which is more of a “forever” instead of just the 30 days for me lol) I started adding extra protein in each mini meal I have and really started watching my portions. It’s working great :D. I have been doing variations of your workouts (because I am not as strong as you) and I gained 6lbs. already. Crazy right?? I think all the fat was hidden in places I should have had muscle. I’m so excited, everywhere I go people are really noticing the changes. It’s so cool, I even had someone ask if I was in love hahaha.

Thank You for inspiring me to get my healthy lifestyle on the right track. I feel like I have control over what my body looks like now. Oh, and with the chest excersises i’m doing I swear my bust is bigger and perkier :D :D.

I have been doing your interval workouts 4 days a week (15-20 minutes a day) with 2 days of cardio. I do your cardio/core a lot with the jump rope because I love to jump rope. I want to do it more like everday but am not sure if that would be over kill and mess with my super duper cool fitness results :D. Muscle is so much better than fat!!! I plan on getting my fat % checked again next week, I’ll let you know the outcome. It has to be huge because I look smaller and am much heavier than I was 4-5 weeks ago.

This may sound stupid, but in the still pictures I couldn’t help but notice Cali – I supposed she’d used to lots of exercise going on around her, but she just seemed so relaxed – snoozing while Zuzana works out. Just struck me as funny.
Not that I wasn’t paying attention to you Zuzana, of course! (Oh man, I think I may have just increased my flexibility by putting my foot in my mouth! lol)
Apologies!
Scott

Just feel the need to clarify above comment…no disrespect to doctors is intended. Only pointing out that their detailed knowledge of physical training and nutrition is limited in that it is not usually, at least in North America, part of their overall education related to the current new findings in these two areas, so do your own research. Zuzana’s advice and workouts are in line with what’s new and best for our bodies. Lovin’ it!

Hey Zuzana and Frederick!
My 30 days challenge is over and I’m so proud :). I have to admit that I am (or was?) a real chocolate junkie (I couldn’t have only ONE piece of chocolate! When I had it at home, i used to eat everything) and it was sometimes very hard for me to say no to sweets during the challenge. The situation in the cinema or at birthday parties is quite depressing for someone who says no to sugar…
But now I even decided to continue the challenge until Easter because I feel so good :).
And I think that I will really be able to ENJOY eating small pieces of chocolate after this challenge, because now I know that I can live without it!
Thank you very much for inspiring me to take this challenge. I’m sure you will succeed as well, Zuzana!!! Just keep thinking about your nice charm which will reward you.
All the best for the two of you!
Christine

I thought the first round was hard… THEN I got to the 2nd one. Geez. The side lunge jumps were hard for me to master. If you’re new to the exercise like me make sure your knee reaches somewhere close to the heighth of Zuzanna’s at its apex, or you’re not getting the most of your lunge jump!

I thought they were fairly easy until I realized I wasn’t doing a full knee up!

hey z! i have done the same workout for the past week and i need your advice, should i do a different workout everyday or stick to the same one?
please reply im confused

zuzana’re the best, I look at your exercise and repeat Tembien I am interested in the love of exercise to teach and practice a more personal question I wanted to make your body is your breasts are natural or operated, I hope it does not bother you wonder how to train the areas of the pectoral muscles and large, still so full of life and beautiful kiss greetings, thanks for everything!

hello!

I have two questions:
1. can you say what the best exercise for love handels (like you said that the pistol squat is the best for the butt)?
2. I’ve notice that you workout with different shoes, sometimes with the “nike shox” and sometimes withe regular nike, do you have a reason for that or you just like to change them with no particular reason?

hey Zuzana!! how’s your wisdom tooth? you were saying that you wanted to get it pulled out! i had mine, both pulled out, left side, 2 weeks ago. I couldn’t eat anything else but soup and mashed potatoes. I don’t want to frighten you, it’s a bearable pain just it would put you on hold for like 3-5 days.

And i have a quick question. I don’t eat any meat so my energy level is quite low. I tried exercising every day but it gets me so tired that i can’t get up in the morning. So i though i should maybe go to the gym only every other day. And i heard that it’s better you give your muscles a day of rest. What do you think???

God job on the workouts!!!! you’re a true source of inspiration!!!!
S.

This routine is not as easy as its looks. I cheated on the second round, I only did 10 burpees with push ups and the rest I did without the push ups. I had to sit down at the end of the workout for 5mins just to catch my breath. I’ve never done that with any other of the workouts. I’m glad that I did complete the 2 rounds in 20mins.

Meredith,

I also have an SI issue. As a Pilates teacher, this is what I recommend.

Warm Up – In standing, draw knee circles forward then reverse. Lift knee to hip height, rotate to side and through to the back, then return to forward of the hip.

Side Lunges – Proper execution is critical. Take a bit more time on these if doing the time challenge. Work with the low back flat, pushing the pelvis forward and abs contracted (pelvic tilt). If the back arches even a bit, the SI joint and room to wiggle, which will lead to aching. Those with SI issues need even stronger cores to control the joint.

(Note: you may have gotten fatigued while doing the burpees. If you start losing the form and arching the low back, you may not notice it until you get to the side lunges)

Stretch – Lie on your side w/ your head supported by your arm and knees bent forward until your heels line up with your butt. Your pelvis should be rounded forward so the low back is flat. Lift the top leg and lower the knee into the space behind the lower leg. You may maintain this position for 30 sec – 2 min. It will stretch the lateral side of the hip and leg. I would also recommend the glute or figure 4 stretch on your back.

I hope that helps!

Your workouts are awesome! They’re always a challenge and I get lots of new ideas from your website. I love your pants – lululemon? Also enjoyed seeing your cute dog in the background. So sweet!

Hello Zuzana,

Thank you so much for what you are doing, and I wish you all the best…..
I am new to thise site, and I was wondering if you may have a list of the equipment you use at home, as I am very interested in creating my own home gym, and following you and your routines…
Again, thank you so much for everything…
Oh, and I received my gymboss interval timer today…
Until Next Time
Be Safe
Have Fun :)

Hi Zuzana and Frederick!

Still sweating from your “booty moving workout”…how fun, hard, and challenging it was!! Cool!
20 burpees, that’s something I didn’t think I could do! But I managed to do 7, then I stopped for a sip of water, another 7, another sip of water, and then 6.
After that, I found the jump lunges quite difficult…
But I’m very happy to have completed it, and now, it’s time to take a shower!! Youpi!
Have a good Saturday!

Isabelle xx

It was cold in Hawaii this morning :), so I warmed up with 12 hill sprints, then tried this. I liked the two part aspect of this, separating the reps and cardio. I also tried a few pistols at the end for good measure. I am also doing my 3x a day effort for a week to see what happens. Yesterday–dsy one– I managed 2 on my strong leg unassisted. Today I got three unassisted. The weak leg struggled with one. I’ll try a couple more times throughout today…liked this workout!

what is a jerry can?

Hey Zuzana and Frederick,
I was just wondering if you wanted to do another challenge after we complete the 30 day challenge. This time though it would involve negativaty. The challenge would last for three weeks, and you are not allowed to say anything negative, just positive. And whenver you find yourself thinking negative thoughts you automatically have to look for the positives within it. You are not aloud to vent or criticize to your colleagues or partners. You are also only aloud to talk about the positive of your body, like how grateful you are to have legs to walk. (And not think about how fat they look).
What do you think?

True! I LOVE, LOVE your workouts. They keep me amped.

Cali is your trainer I finally figured it out
ha ha!

Hello guys from Canada,

Firstly let me say CONGRATULATIONS!!! both for this website personally I believe is very unique because really teach you how to keep yourself in shape without spend hundreds of dollars, that is great. Thank you Zuz you being my inspiration since I found this website I being doing all the excercises and guess I seen results after all, I hope continue doing what I doing and please don t stop doing what you doing keep going and God bless you.

hi zuzana

im 29 and love to exercise but keep getting aches and pains all over, sometimes i can hardly walk because my feet feel so stiff . is there anything i can do to prevent the aches and pains?

Dear Zuzi and Frederick,

I want to thank you so much for great website you made! I don´t even know which day I saw first video but since this day you completely changed my life:

1) First I was upset that everything here is in english cause I´m Czech :-) But then I decided to improve my english and learn more (I was in USA for 1 year, but it was 10 years ago…) and I said myself, this is challenge.

2) I used to love each kind of candy but your chellenge not to eat sugar for one month was clear for me and I almost got it!!! I haven´t any piece of sugar (except honey and fruit) for 21days!!! So I´m so looking forward to my new bracelet :-)

3) I was never a good cook. It wasn´t fun for me never so I often eat a lot of bread, pizza, cakes, etc. But your amazing videos showed me how fun cooking can be a how tasty! After eat these meals I have such a great feelings and such a good energy! So me crap cook now I´m thinking every day what to buy and I´m looking forward cooking! Incredible! :-) I´m even that far that I eat my own lunch at my work, because I like them more that in restaurant…

4) I used to do exercises at fitness club earlier but a few last months I wasn´t cause it took me a lot of time and I wasn´t satisfied with the result. But your workouts are just cool!!! They are not long but so intensive! Super!

5) I lost already 5kg and I also noticed that guys look at me a lot of more(I´m 30years old)…now I have such a great boyfriend who finally seems like “that right”, so everything goes exactly the right way but first I have to thank you guys cause due to you I´m better person now – THANK YOU!!!

What a great workout! I was not able to do it twice in a row but I added some serious ab exercises at the end instead and I might decide to do the second part + more ab exercises later!

How cute is Cali….?! She really made me chuckle – my sister-in-law has one called Harley and he’s mega cute too (I’ve been waiting patiently for my miniature schnauzer for seven years now….not joking, seven years…hopefully this will be the year I manage to get him). Anyhoo – I loved this workout and again used a 8kg dumbell in place of the KB which did the trick nicely. I had to workout in the evening today though and I think it made it harder.

Hi Nikki,

Zuzana said she was going to fire him! 8-)

Well, I guess we need to bring this up with her husband, Frederick! Clearly he will have to deal with this horrible camera person! 8-)

I mean who wants to see shoulders when you could be seeing a whole body! 8-)

This looks like another really great workout! Will try it in in a couple days. Did Sweat like a Pig (pigs btw don’t sweat) and did sweat up a storm as I had “stations” at different ends of the room…

–Chris

Hi! I liked this exercise! I am interested in becoming a personal trainer. I live in California and was wondering which certificate would be appropriate for this type of training. I have fallen in love with interval training and will pursue this type of exercise. I would appreciate any feed back you have to offer. THANK YOU!!!

Side Jump Lunges = My butt hurts now, thanks a lot, LOL!!!

I think that sometime it would be nice to see you do the workout. Not that we don’t all love Zuzana, but it could be interesting to see you do the workouts too sometimes.

And I forgot to add, that life does not end when you are 30, or 40, or 50, for that matter! I should hope your friend looks verrry youthful at 34!! You are right, though. So much of staying young in body and heart comes down to being active and positive :) (I am enjoying being 52)

[...] Booty Moving Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

Hi, Zuzana and Frederick! I am a 30 year old teacher from Maryland in the US. Monday will be my one month anniversary completing an exercise from your website each day. I have struggled with obesity my whole life and I have always hated working out. On my sixteenth birthday, my mom gave me two pairs of size 20 jeans. They were a little big, but I was determined to never fit into them properly. This became the catalyst for me to change my eating habits and start working out. In under a year, I lost a ton of weight and comfortably fit into size 4 jeans. 14 years later, I found that I was creeping back up the the 200 pound mark and my size 14 jeans were becoming tight. Although I had half-heartedly tried to lose weight several times over the last few years, I just didn’t have the catalyst that could flip the switch for me again.

Over a big snowstorm at the beginning of February, I was researching things you should do before trying to get pregnant. My husband and I are planning to try starting this summer. All the experts agree that getting to your ideal weight is a good idea, so I was scouring the web looking for my inspiration, when I stumbled upon your website. And boy, inspiration was what I found! Of course, my interest was first piqued by Zuzana’s incredible physique. While I didn’t jump right in on the first day, I checked your site everyday for about two weeks. I was further intrigued by Zuzana’s kind spirit and positive energy during coffee talks, Frederick’s art in capturing Zuzana’s images, and your teamwork.

So finally the day came when I tried my first of your workouts, I couldn’t complete the first two I tried, but I feel like I have improved a little each day and I am pushing myself really hard. When I compare my times and rep counts with others who post, it is sometimes embarrassing. I realize that I can only get better by practicing and that as long as I am doing my best, that is all I can expect. Also with the extra weight I am carrying, I have a little extra resistance. How is that for looking on the bright side?

So with age comes self awareness, and I want to tell you why your eating/fitness philosophy works for me. Zuzana’s rockin’ hot body and sweet personality provide that kick in the pants I need. Short workouts fit into my busy schedule. I also prefer to workout at home since I don’t have Zuzana’s grace and I feel shy about my lack of coordination. Working out in the morning provides me with extra energy, a sense of accomplishment, and no time to sit around thinking up reasons why I can’t workout. Every morning when my alarm goes off at 5:30, I tell myself, “there is no excuse for not working out”, and I roll out of bed and I’m working out by 5:45. I really love the no-nonsense, natural approach to food, and back to basics exercise moves. Zuzana’s creativity in putting routines together and mixing up time challenges and interval training keep me from getting bored. This is huge!!! The supportive online community you foster is a nice bonus. I am also really pleased with the simple yet effective equipment you recommend. I love picking out my next workout and getting all set up the night before.

Believe it or not, I actually look forward to working out now!!! My only worry is that I will skip one workout and that will be the end for me. Because of this concern I am not taking rest days, I don’t think it will hurt me to workout everyday, but it would be awful if I took one day off that turned into me never working out again. I hate that I have this all or nothing personality, but while it is all, I am getting good results.

In one month, I have dropped at least one pants size, I am just wearing my big ones until I fit back into size 4, then I will reward myself with a new wardrobe and donate my fat clothes. EVERYONE is noticing these quick changes to my body, and I am telling anyone who will listen about your website. In addition, I am feeling stronger, and I am learning new habits. I have given up my diet coke addiction (6-12 cans a day), instead of eating when I need a mental health moment I get off my butt and move, hopping and jumping around my classroom. I love the increased energy and positive feelings I have now.

I am sorry this post is so long, but I feel like I know you guys and I want you to know what an impact you have had on my life in the last month. I want to thank you both from the bottom of my heart! Please keep up the great work, and know you are changing the world, one couch potato at a time!

I can’t tell you how great I feel after I finish one of your workouts—exhausted and ready to die, but in a good way:)

The area I workout in is sooooo small, 5ft. by 7ft., but it’s plenty of room! If anyone saw me, they would laugh. But I’ve never seen such good results without a trainer, so I’m hooked!

Much Love!
Carmen

Hi Zuzana,
I just found your site and it is fantastic!!!

Watching you workout is great because you look great and you have some great exercises that are new for me.

My workouts are generally with heavy weights with minutes of rest between each set. I just tried a few high intensity exercises for 30 seconds each with 10 seconds of rest and I love it.

The Ninja jump ups are so cool.

Thank you for your motivation and looking so hot!!

I just also wanted to say that I know there are some positives to complaining, but this is a short challenge and will allow you to see that there are positives in every circumstance.

BMI has nothing to do with how fit you are.
or how healthy you are.
what better shows how good your condition,is your body fat percentage.
Get yourself a very simple caliper such as the
Accumeasure callipers(I have no affiliation whatsoever to Accumeasure)Learn how to take your skinfold measurement at the suprailliac point.
Everyone is different.
Take your own measurement and when the measurement goes down you will know that your body fat percentage has gone down.

Hey Zuzana! Love you and everything you do! I was wondering what kind of shoes you wear. I’ve been doing your workouts for about a month now (with great results!), but my running shoes are starting to fall apart because I don’t think they are designed to do burpees and rock climbers in them.

I’ve done a lot of working out in the past and got very good strength returns but not much definition, so i came here because i admire how incredibly well defined you are and i think the level of fitness you’ve achieved with only good diet and minimal equipment is inspirational.

keep up the good work
kaze

Hi Frederick,
Would it be possible to see before & after pics of people who’ve been using your site? Even yours and Zuzanna’s, would be nice too! I would like to see their progress and I could post mine. I think this would be a nice addition because it really feels like a community here. Best wishes!

hi zuzana, just when is your birthday? mine is 8th april =) i am so glad that we share the month, at least! happy birthday.

Hi Frederick and Zuzana,

I have doing exercises regularly for a long time, generally long distance running and some simple exercises. Recently I saw your site and started following the workouts (from the archives). I have two questions: 1. How long will it take to see some effects on my body? 3 months, 6 months a year?
2. I am doing some weight training too (after one of your workouts), is there any problem with that?

Thanks a lot for the website.

Vijay

Hi Zuzana & Frederick !
Great work from you guys. Love the website.

I am battling a Jelly / Floppy Belly. Could you please give me some tips / workout info. on how to make it firmer and of course lose it altogether. Its one thing having a big belly but having a floppy one makes it so much worse! Would appreciate your help.

Thanks

Andy

Aww, thanks Frederick. You’re looking for inspiration for naming your workouts, I’m looking for inspiration for signing off my comments :)

By the way, I am very excited. I have just ordered myself a 8Kg kettlebell and can’t wait to get started!

Dee
Aussie Aussie Aussie, cooee, cooee, cooee!!!!

Ouch! just did this workout and am sweating my butt off :))
My Sunday may begin.

I love your workout, i will try hard on it today, waiting for the next video.

Wish you all well

Cau Zuzi and Frederick,
Today I’ve done your older workout of name”Prisoner Cell Exercise” and I’ve done it in 17:04 minutes,so How am I??It was very intense and Prisoner Burpees just killed me,I was sweating like I just stepped out from shower lol:))Is it means that the more I sweat the more I burn???
I’ve got pull up bar now and is realy good equipment at all….but still need a dip stand and kettlebell.
THE SPRING IS HERE NOW SO SUMMER IS BEHIND THE DOOR AND I NEED TO HAVE A NICE BODY!!!!
HAVE A VERY NICE SUNDAY AND NEVER ENDING THANK YOU FROM US.KISSES
PS:Cali on backround is so sweet and also kike your new adds to the prictures like “push tihe hips forward”with arow…….nice.

We share the same birth-day :) You must be very intelligent, LOL

Hi Zuzana and Frederick,

I’m looking forward for that new video that you promised with the recipe…I received my pull up bar and tomorrow my boyfriend will assemble it so i’m looking forward of trying it….i’m so behind with the latest workouts that you did since you came to Prague because of the pull up bar but i did some of your older workouts i really enjoyed them…there were hard….but i did them …especially the six pack abs and love handles the one that has 8 rounds…i was so exhausted after the workout but also happy because i pulled myself in doing all the rounds …except the skips…instead of 100 i did 90…But i really enjoyed the fierce workout challenge …i did it listening to the song of lady gaga & beyonce telephone…i love that video and song …great for workout…and sean paul press it up….you should listen to them you’ll like it…

Zuzana

I have a question for you:were you chubby and that’s when you decided that you want to change the way that you look?
and in how many years did you succed to have this look of your body? 3-4 years?!!

thanks!!!

Another great one, love that you have added new equipment to your w/o’s, it’s great to switch things up and give the body a surprise! I seen someone named their kettlebell Zuzie, that’s great so mine is that too.
Just wondering how long did it take Zuzie to do this w/o, it took me about 25 minutes.
Thanks!

Hi Zuzi and Fredy!
How did you managed the workouts in Malta… I am on a trip to tropics and I tried today at 11AM to do some interval workout, but I thought, I will leave my lungs on the place. :D So hard to breath the dump hot air! Best thing on that was, that I couldnt eat so much during the day, because it was too hot, in Czech in the winter its almost impossible :) I am always doing something like winter reserves :)) Anyway, how dya like the Czech Rep again?

Hi Fredrick & Zuzana, I love the carido on this workout, the side lunges were awesome. I think this is what gives you the great energy feel all day.

I don´t know if anyone else has run into this, but the kettlebell tends to bother my forearm bone, so I always put a sponge between the kettlebell and my forearm. Is anyone else running into this? Or maybe I am not holding it correctly, just curious.

lol at Cali just laying there in the background!

Yay! I’m not the only French Canadian on this site! (Bonjour Isabelle.)

This is exactly what I needed. I’ve been following your post for only a week. It is pretty hard to find someone you can constantly look up to nowadays. But Frederick and Zuzana, you are great!

I did die during the workout, but 4 hours later, I wanted to do it again! These workouts are perfect for endorphin junkies :) They also naturally make you want to eat good food. LOVE LOVE LOVE! It was about time that I tried something new :)

I will be following this!

Best,

Christine

Hey Zuzanna & Frederick

Thank-you for another awesome workout!, i love them!, there different everyday & I never get bored:), I use to have to at least do an hour of my regular stuff but it would get boring & im noticing more results with your quick and intense workouts:), so keep up the amazing work, I’m loving it!

Cheers,
Sarah

i would like to see frederick do some workouts too? :)

I just did this workout and I had some trouble to do the side lump lunge because I don’t have a lot of coordination… Beside that, I thought the burpees and the windmills (my kettlebell is only 5 kg) were very challenging. I liked the jump lunges best, probably since I can tell when I’m doing this exercice right! Anyway, this was the first workout from yours I have tried :) I am watching your videos since some time and I am on a journey to get fit again. I will probably incorporate some of your workouts on a daily basis, not everyday though since I already run 5-6 km about 6 times a week.

Hi, I see you use kettlebells in this workout, I was wondering would you be able to make a workout with just kettlebell exercises in it which targets the whole body, I really want to add them to my workouts.

Thanks :)

Hi Zuzana and Frederick,
I love your website, workouts, and think you guys are great. Thank you for all your hard work! I realize this may be too much to ask, but it would be helpful to have a small link to click on for a printable “cheat sheet” to take for the workout. Is this possible? I am always writing down the workouts on scraps of paper or a notebook and thought maybe you guys could program this in when you update your awesome site.
Rock on!
Sarah

Cute dog!

Do you have cd with all your routines on them that are for sale anywhere. I find easier to excercise with. LuLu

Thank you for the amazing workout, I really enjoyed it!!! I am working out every morning as soon as I wake up, and I have been looking for information on if I should eat or not before my workout if it is done first thing in the morning, and I have found all kinds of contradictory answers… I was wondering if you guys could give me an idea.. what do you eat before an early workout? I have been having a glass of water, a banana and a tbs of peanut butter but I have no idea if I am doing good or nor… Thank you!!!
Gaby

Hi Zuzana,

thank you for all your great and inspiring videos….I have been very motivated to work out after watching your clips
I am curious if ther is a diet you follow? What is your daily calorie intake and are there foods you completly avoid? ( I am not refearing to greasy or fast food here)
It would be great if you could offer some advice regarding this

thanks a bunch,
Cristina XXXX

Hello Zuzana, just wanted to write a few things.
I recently discovered Bodyrock.tv. I saw your first workouts and your latest. I love them all, but you can also see that they became much better by time!! One can tell that you like what you are doing and you are putting your heart in it.
I liked the episode that you visited your mother’s place. Times must have been ruff then?!
Please keep up your good work, you motivate me and a lot of other people!!

Hi from Russia!
I have been watching your videos for several days and I`m going to start doing them. You have interesting workouts. Now I haven`t oppotunity to go to gym and I think your websait will help me to find many new excercises. Thank you!

~`Z

You’re getting me really hype about this workout…..

good idea i read another comment someone used a gallon on water or and old milk container filled with water, I think i’ll try that i dont want to buy any new equipment

Love the work out – I also love the way Cali is so innocently in the background on the sofa! =P

Hi Fi

When I know i’m going to be sore, i try to be really serious on my post-workout stretching, and keep at it for a longer time.

Then, something really good when the pain is there, is to take a HOT bath and relax. Try adding some effervescent aspirin (sorry, don’t know the english name) in the water.

And last, heating the painful muscles is the ultimate trick. If you’re sore, then just do your planned workout, but be careful to start slowly and have a good warmup. You’ll be surprised to see that when your muscles get warm, the hurt goes away. It will come back later, but will be less painful.

Keep at it, the soreness will fade when your body get used to working out ;-)

Wow, I did this workout today and it really made me sweat and my heart pumping! Thanks for a great workout!

Hi Zuzana,
I am such a huge fan. I love your workouts, one day hopefully i will look as good as you,,,, Question where did you get those pants? you always have great workout outfits…

love the dog in the back :D

Great workout!! Where did you get your great pants?

I feel like I’m going throw up after that workout! but taht’s very good feeling :-)

This workout I just have to do tonight! :)

I just Lööööööv your pants, by the way! :)

:) Same day as me…only I’ll be 38…not 28. Where did those 10 years go?
Btw. I love the workouts. I am never going back to the gym. At least not while I’m still living in Germany. Here it’s easier to get out of jail than it is to get out of a gym membership.
I have been doing your workouts for 3 weeks now. To begin with, I could only do one round of a two round workout, and struggled to do push-ups on my knees. Yesterday I did my first “real” push up yay! :), and now I complete every workout. I still modify some of the moves to fit my level tho, but I will get there!
Nothing pale and blubbery is gonna be hanging out of my bikini this year ;)=

Thanks for sharing the workouts.

/Janne

Wow I need to try those Windmills – they look fantastic! Does Zuzana suffer much from muscles soreness after her workouts? If so she hides it well. Does she get regular massage or physio?

Meredith, if you really keep your abs tight – the whole time – it helps a lot. Give it a try and see what you think.

Wow! This was a hard cardio workout. Thanks!

Woohoo, I turn 28 in April too!

I just love callie in the background of the pictures…whats mommie doing? oh working out–time to sleep again! :)

I loved this workout. Loved it. It was so hard but so satisfying! You guys rock. Thank you thank you thank you from the bottom of my pounding heart! Your generosity and motivation are an inspiration.

this workout was a lot of fun :) thanks!

love this work out guys
its so much more intense
just what i need for the summer time

cheers

ps frederick u are a smug bugger lol hahaaa

This was a really fun workout! i was going to do it witout the kettle bell until i spotted one in the corner at the gym – it was an 8kg to – exactly the same!
I struggled with the windmill move as my shoulders have been a little sore for a while now?!

I love your workout outfit in this post, Zuzana! This is probably one of my favorite workouts, so far- I really focused on form and now the day after, I really feel it. The second round, I did 8 rounds of interval sets with each of the exercises!

Hi guys,

I don’t know about anybody else but after 2 active rest days the second set of burpee pushups were tough to get through.

So Zuzana, I can only squat down and pistol-up easy, but I still have difficulty going down with a pistol. I’m taking up your advice on practicing pistols 3 times a day. I don’t know why I didn’t think of that before since that is how I finally got my un-assisted pullups. Now for the dreaded wide grip pullups…

Loved this workout, just finished it in around 40min. Tomorrow or the day after I’m planning to do the Tigh Summer Booty Workout.

I’m super enthusiastic about the ‘get a super fit bum for summer’ theme recently, that much I now decided to swap most of my plain weight routines with Zuzka’s workouts. Just feels and works better for a minimal amount of time.

Love you all ;-)xx

I really really love your furniture! I think that color is kick ass!

Hi Bonnie,

Yeah, but some moves really need a similar weight distribution to a Kettlebell and with a handle…so you might look into buying a cheap K-bell. For now you only would need one which feels right for you. Whether that’s a 5# or a 50# K-bell!

I’ve seen on the net some selling for as little as .75 cents a pound…but of course there is shipping…8-)

–Chris

Hi Frederick,

So as a group we students should get Zuzana some flowers or so9mething appropriate! Maybe thru you, Frederick, if that could be arranged.

When’s your B-day, Frederick? In June or July?

Also isn’t May the Anniversary for Bodyrock?

–Chris

subs:
45lb db DL
25lb db Windmills

[about 21:30]

My birthday was March 11th :) BodyRock.Tv went live very late May 2008 :)

My butt is definitely still feeling this workout! Love it! haha

LOved… absolutley loved this workout!!! Even my hubby was impressed!
it really kicked my ass… i’ll admit, i could not do “repeat the whole thing” again… but i definatley feel the after workout soreness… in fact, i didn’t know i have these muscles! (biking 10 miles also contributed to the pain)
Zuzana, should one rest for a day or work out despite the sorness.
I cant wait untill i will be able to do the whole workout!!!

Hi Frederick,

Well, happy belated birthday! I wonder how I figured June or July? Weird!

–Chris

i do your exercises and I love them the only think i find very difficult is the posture. I am very tall, 6 feet, and I have awful posture, like i can not keep my arm up straight it twitches and hurts. or I have a hard time keeping my back straight doing dead lifts ( I round it) , what should i do to help my posture?

Yess, I have noticed the same thing, you could possibly wear long sleeves…

Did this routine today – it’s not ‘really brutal’, it’s AWFULLY BRUTAL.
26 something minutes of pure sweat. I’ never thought I had so much water in me hahaha :)

Hi Chris L,

Yeah I know you’re right. I do have to get the kettlebell :P I just thought I could pull it off with the dumbbells for a bit lol

So many things I want to buy, maybe too many things and I’m suppose to be saving -Ha!

But I’ll have my kettlebell here soon.

Thanks for the advice Chris:)

OK so what does “Bozenka” mean? The workouts and advise are awesome!

Bozenka is the name of my new kettlebell:)

Christina:
Check out the diet tab at the top left of the page.

Ha I love watching to the end of the video for the cute little phrases I’m assuming Frederick is adding in! Love the pants and, as always, the new routine!

wow you have an amazing body! i am going to start to do the workouts! i love yoga pants and the ones your wearing, what brand are they and where did you get them? thank you :)

wow….you are in great shape and beautiful! i just started doing some of your workouts this past week. i love yoga pants and really love the ones you are wearing…what brand are they? thanks :)

this may have been mentioned above and i missed it where did you get your pants from? soooo cute!

Yesterday the postman delivered my kettlebell – it almost fell out of my hands when he gave it to me :)))
I started with this workout and loved it! Didn’t find it extreme difficult – 4 out of 5.
Now I’m having problems finding the name for my kettlebell, first workout she was still no-name :)))

Hi Lydia,

An inventive person could also find a old used solid metal tea pot and pour wax or maybe stuff a bag full of sand inside and use that. You would want a tea kettle that the handle didn’t swing on or you could stopped it form being able to swing. Probably the first Kettlebell comes from someone pouring lead into an old solid handle strongly built tea kettle.

You could also buy a Plastic Trapeze Ring(Triangle) and a cheap wrist weight* and take some black duct a tape wrap the weight around the ring and attach them together! This would make a workable cheap bell.

*A heavy mil plastic bag full of sand or small rocks would work.

–Chris

can we see you do your workouts sometimes

hi Zuzana

I’m Brazilian
just want you to know that you’re the most beautiful woman in the world
beautiful body, face of an angel!
I’m loving

kss

hy,zuzana
i really like ur work,n ur body is so fit,i wanted to ask u if u could show sum chest excersize please i want to increase my breast size so please..thnx

I just ordered my kettlebell today, I am going to name her Zerka. I’m so excited!! :)

oxxo

Hi,

Will your work outs are workable for mens as well.

I wanted to start but before I need your syggestion

I’ve been sorting through your workouts because I didn’t have an interval timer. But I was able to download one on my Blackberry and so I can’t wait to try it out tomorrow! I’m really out of shape so I can’t do a whole workout yet(I cut 1 section out of each workout. I have bad knees so I don’t like jumping.), but I’m still drenched in sweat by the end of them so I’m doing something right!

Hey Z!

I just wanted to mention, tell everyone to be carefull with the kettlebell exercises, especially the windmills. I have done this exercise twice and this last time I hurt my back (sciatic nerve area) just from a little tweak in the windmills. I knew to be careful, but since I had previously done the exercise, I guess I let my guard down. I just wanted to help remind everyone to be VERY careful with the kettlebells! Thank you for all the awesome workouts! You are the BEST!

PS.- Feeling better today, hope I can do a workout!

Amanda

Yes Fazal for men as well! This one was a lot more intense then perceived, especially when working on form! The side jump lunge took more neural alertness on the weak side. Got it down the 2nd time through. In teaching kids how to sprint, I spend a lot of time working on opposite leg and opposite arm for driving force and Pinocchio prevention. Zuzana demonstrates the side jump lunge nicely. Starting with the arm forward on the side of the outstretched leg, and then driving the opposite arm and opposite leg forward and up. Excellent ouch!

done! my ankle is getting stronger! I can do all the exercises now except for the burpees. I still think i need to take my time with those instead of spring actioning my feet so i just go down, one foot at a time then on the burpee up if kind of jump my feet up 1 at a time then jump up. the side lunge jumps if i feel tension in my ankle i stop and take a break and go again. so i’m getting there! I used a 10 pound dumbell because I don’t have a kettlebell. ANYWAY.. great workout! dripping sweat as usual. Thanks Zuzana!

I made myself push really hard on this today and felt great.  Thanks.