BodyRock.TV

you say that your body has changed in the past 3 years….do you have pictures, i mean… how? you look awesome! give a little more info about that, please!

I have one workout of yours set aside for monday, but I’m doing this one tuesday!

i am motivated by watching your videos, i DO WANT a perky butt lol….after having 3 kids i dont know if that is possible but hey i’m gonna try!

Nice Workout (and for Fredrick’s sake … DO NOT LOSE YOUR GRIP ON BOZENKA!)

I agree that while setting goals are great, you have to keep moving towards them else it’s all for naught. This little quote about persistence is my favorite (and one of the few lengthy quotes I’ve committed to memory):

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent.”

My butt is going to look like yours this summer =)
Firm, tight, and rock hard!

Hi Zuzana and Frederick,

Have been reading bodyrock.tv for quite a while.

I was thinking if you could share a Before & After page for us readers to know more about you! I think this would motivate us further to work towards having a body like you.

=)

Best Regards,
Ailing

Also wanted to say … that dip station might be worth getting just for those reverse push-ups. I find back exercises awkward with free weights, but with my pull-up bar, Swiss ball (for back extensions) and the possible addition of that dip station, I just might be zeroing in of a nice in-home, body-weight back workout.

Thanks and keep up the great workouts!

Hello Freddy,
I know that you are the one that deals mainly with the techinical stuff to do with the website, so i decided to dedicate the comment to you
I just wanted to let you know that I have been having trouble, for a couple of days now, viewing Zuzanas workouts, ive been having to go to youtube to view the actual video, Zuzana mentioned that you were having trouble with the comments, maybe its with the videos too

Hope you can fix the problems soon
Thx

Hi Zuzana,

You said, “When I look back on how dramatically I have changed the direction of my life in the past 3 years”
About how much fat have you lost in the past 3 years? How many inches have you lost off your waist? I understand if you don’t want to share this info, but it would really be motivating to your fans to see what you looked like back then.

hey zuzana, i just recently started following your workouts and i absolutely love them. i usually do a lot of weight training but am looking to lean out for the summer, and these workouts are PERFECT.
i would LOVE it if you guys did more stuff for fashion haul though :D

I love love love this workout can’t wait to do it! Funny but Saturday I was doing one of the older workouts, it had jump squats and after I was so proud cuz I could tell I was really improving on them squating lower and jumping higher- these squat jump tucks are perfect for a new twist on my challange with this already hard excersize. Also on my fridge is a pic of me in my bathing suit last year reminding me to work hard and eat well. Oh ya then there’s the 2 of you pushing me as well.
Thanks

Hi Zuzana & Frederick,
I’m planning to change my oil from vegetable oil to Olive oil for cooking .I’m little bit confused in choosing oil for cooking.Zuzana could you please tell me which olive oil should i use for cooking :Extra Virgin, Virgin, Extra Light, Light, Pure or olive oil.
Please help me out !!

Which oil you use for cooking,sauteing ,frying ??Is it 1 oil you use for all the three or different??

Waiting for your reply!
Thanks
Kim.

How heavy is the kettlebell you use? I’ve found a company that sells them in various weights.
I have started to get in shape now & your videos have been a real inspiration. I will be following them more & more closely as I work to get fitter. It will take some time as I’ve really put on the weight & gotten out of shape but I’m starting little by little. Even starting out I’ve found an hour a day of walking, swimming and weights lowers my blood sugar by 3 points which is really good. If I eat healthy and small portions I also lose weight although my level of exercise does not burn that many calories.

WOW! Looks pretty good:)I will do them first thing in the morning and I also starting my sugar free challenge, Summer here I go!! Thanks guys you are awesome:)

I absolutely love your workouts! I’ve been doing your previous summer fit workouts and have gotten to week 5. I find myself itching to do new workouts for more of a challenge.
You’ve been using a lot of equipment recently that I do not have, and before I go out and buy it all :), I’d like to know the advantages of having a kettleball or the ultimate body press. How does a reverse push-up target muscles better than a regular push-up? And would a standard 8-pound weight work just as well as a kettleball?

Thanks for being so inspiring! I want a rocking body like you one day,
Logan

Dear Zuzana,

I ABSOLUTELY LOVE the new format of workouts you have been using lately. The two-strength-exercise circuit, followed by a tabata-style high intensity cardio sequence, is simply genius. It never fails to obliterate me…

This one looks especially ominous…I will have the medics waiting for me outside :)

Thank you, thank you, thank you,

Stephenie

Zuzanna: When you are doing the kettlebell swings, it looks like you are straightening your legs completely at the top and locking out your knees. Are you?

hello,
Absolutely love the workouts. You are always giving me new ideas to incorporate into my own. I also just got my first Gymboss (in pink) and love it. My entire gym will probably be wanting one now.

Hi there!!!

Just wanted to write and thank you for having this site. Your workouts are sooooooo amazing, like nothing I’ve ever seen. I’m striving to become more fit and strong. YOU are such an inspiration! Your videos are so positive and challenging. You brighten up the screen with your smile and uplifting way of being.

I’m going to continue to log on and check out what new workouts you create! I hope to get really fit so I can feel comfortable in a string bikini! haha!

Thanks!

A big fan,

Stephanie from Canada

So excited to do this one!!! Darn roomates who sleep in everyday :/ lol, have to wait until after classes…

Hi Zuzana,

My name is Michelle and I am a 21 year old college student fighting to stay in shape. I have gained a lot of weight over the past 3 months due to some personal problems but my body has great muscle memory. I am starting to work out again tomorrow (today actually its about 3:00 am :)) and I wanted to know what you think would be the best route for me to go.. should I just focus on cardio until I get the weight off or should I incorporate weights and such. Just like most people, I have a problem with procrastination so I was also wondering if you think I should start small and work my way into or just go full force? By the way your amazing and I cant wait to have those abs (because I will!… I hope:() Thanx so much and I love your website, keep it up!!

- Michelle

I absolutely agree! Positive thinking works with everything in life – job problems, health issues, even love problems. I read a book on this thema (on german: Bestellung beim Universum) and there the author explains how the most important ist to formulate the wish positively – so not I don’t want to get the cold this winter, but I want to be healthy the whole winter. It works!

I must let you know that this weekend my 30 days challenge ended! I am sooo happy, didn’t think on the beginning that I can really do it. My boyfriend took me to Prag this weekend – I fell in love in the city! Was hoping to see you guys somewhere, but maybe next time ;)

and my kettlebell is on the way…
Thanks for everything guys!

Good morning guys.

So I tried this workout just now (after spending the last 12 hours at work sitting on my butt) Zuzana, you are so right about those mountain climbers. They pretty much did me in!

Again I’ve had to improvise (no kettlebell as yet and no tricep bar) Instead of the kettlebell swings I did jump lunges, and used a box for tricep dips. And instead of reverse push ups I did regular pushups.

I am exhausted but do feel better for some exercise after sitting down all day!

Looking forward to receiving my kettlebell by the end of this week (hopefully) I already have a name in mind :)

Another great workout guys.

Cheers
Dee

Aussie Aussie Aussie ………… (too tired to speak any more)

What are Zuzana’s body measurements? Bust, Waist, and Hips?

Hi Zuzana,

I would like to ask you some information about kettlebells, because I want to buy one, too. I like your workouts very much and I also want to add the kettlebell to my workout routine. Are you satisfied with the kettlebel you bought? And did you buy it on the link, you mentioned in connection with kettlebells or somewhere else?

Thank you for your answer in advance.

Lucy

Ahoj Zuzana :) Hi everybody.. Is anybody there, who know, where does she come from? :)) I hope, that she is from Czech republic :)) but i read a lot of oppinion, that she is from Poland.. what is true? :) i found answer on this questions, but unsuccessfully :/

Hi Lucy – we both love our kettlebells :)

Jump right in and do what you can – modify the workouts so that they work for your fitness level.

Hi Kim, Zuzana just uses extra virgin olive oil for everything…. does anyone know more about which olive oils are the best to use for what?

It’s on the way :)

I think she was referring more to life in general :)

Hi AbbyLina – we have not noticed any issues with this on our end – anyone else?

Hi Zuzana,

I just want to know if i should begin doing your exercices published 2 years ago or should i begin with your daily exercices?I`m not in shape but i am really motivated to change my body and my diet.
Thanks for beeing such an inspiration

Ahoj Zuzko! Moc se mi líbí tvé tělo a po shlédnutí videí bych ráda šla stejnou cestou jako ty. Ovšem nevím kde mám začít. Je to spousta tréninků a já nevím u čeho musím začít. Dělám fitnes a dlouho jsem cvičila bodystyling. Ovšem po přestěhování se do jiného města, přišla jsem o trenéra a nového shánět nechci. Proto bych Tě moc prosila o radu, čím bych měla začít abych správně najela na tvé tréninky. Díky moc za odpověď, jsi super! Přeji Ti hodně úspěchů

It is best to use the less expensive olive oils for cooking. If you use higher quality olive oils to cook with you can break down all the good nutrients that use want to get from the oil. I usually use Kirkland brand olive oil from Costco to cook with. The good stuff I put on salads, breads, and vegetables. If you use the good stuff for grilling it is best to brush the oil on the food towards the end. I use Lucini limited reserve extra virgin olive oil.

Hi Frederick,
i have trouble viewing just the last one.

I did, but it was about a month ago. Now I haven’t got any troubles watching the videos. The problem was with my ISP.

I’ll take it back! it is fine now

How To Cook with Olive Oil:

Cooking with olive oil is like cooking with wine. Never use a wine or olive oil that does not taste good to you. An inferior one will leave an aftertaste. If you do the taste test and compare the “pure” to the “extra-virgin” and the you’ll understand the difference.

When cooking with olive oil, save your extra-virgin expensive oils for salads, dressings, and vinaigrettes. You can also drizzle it over slices of crusty bread or onto open-face sandwiches. Use it on a baked potato or add it to mashed potatoes instead of butter. Extra virgin olive oil tastes great on cooked vegetables or brushed onto fish or meat before serving.

When sautéing or frying, use either a combination olive oil (one that is simply a blend of extra virgin and regular olive oil) or a straight olive oil.

For deep frying, the olive oil grade “olive oil,” is excellent because it has a higher smoke point (410º F) than virgin or extra virgin oils.

Marcella Hazan who wrote the cookbook called Marcella Cucina, wrote the following:

“The taste of a dish for which you need olive oil will be as good or as ordinary as the oil you use. A sublime one can lift even modest ingredients to eminent heights of flavor; a dreary oil will pull the best ingredients down to its own level. Partial clues to the quality of the olive oil you are buying are supplied by the label and the price, but ultimately, the only way to determine which one, among those available, is right for you is to taste and compare.”

I finished my sugar challenge! I found I substituted weird things for it. Now I am going to try to eat sweets only one day a week.

Hi guys,
I want to introduce my body resuslts for now.So I started to do your workouts in February,but just ocassionaly,was lazy yet and I didn’t see much results then,just lost 2kg as I wrote in my comments before.Now from March I pushed realy hard,I’ve done 15 of your workouts+swimming and running on days when I didn’t do a workouts and few days of in the middle because I felt that my body is saving water,after 1 day off was ok.Also I eat at least 5 times a day.So now I can wear my old hole jeans and turn knob hihi lol:) and that is SUPER!!and also I wore lululemon bra 36C and now I can fit to 34C.
I’m just proud and feel satisfaction and will push hard until I will see results what I want.So keep your fingers crossed for me and God bless you!!!
Have a nice day!!kisses

Hi – you can start anywhere that you like :) why not try our new routines? There is also a beginners workout in the archives section…

Hey OzyPossum, where in Aus did you manage to get a good priced kettlebell? I’m in Perth and struggling to find anything local!

Thanks and kudos Freddy for the sweet camera work!

Hi Aneta,

check this out
http://www.bodyrock.tv/2010/03/04/where-i-grew-up/

GREAT workout…

just as a side note on the olive oil…any vegetable oil is higher in mono and poly unsaturated fats–and those fats change during a high heat–olive oil has a relatively low smoke point which means that during any high heat sauteeing you are gonna get free radicals in the oil that are not good for you…

If you want to fry/sautee anything, its better to use a saturated fat–you can accomplish this a variety of ways–first, the easiest conversion is just to use clarified butter or ghee…it has a much higher smoke point–and newsflash–butter is GOOD FOR YOU! helps you to absorb all your fat soluble vitamins and most of your cell membranes and sex hormones are MADE from saturated fat! Another option for those who do not want to eat any animal products is to use coconut oil–which is a vegetable saturated fat…you can also use palm fruit oil, but it has a different flavor and a red color–i use that more in baking…coconut oil comes in an extra virgin organic state and tastes a little bit sweet–you can also get expeller pressed refined which does not taste sweet, but check to see that it is organic…coconut oil has a much higher smoke point…

Best of luck!

I use our organic extra virgin olive oil for most of my meals, but first when it’s ready to be served, i never cook with it or heat it up, becourse olive oil leaves trancefatacids.
Instead i use organic coldpressed extra virgin coco oil, it’s the most warm stabile of all plant oils, and that makes it the most optimal oil for cooking and baking on high temperatures.
And you can use it on your bread, oatmeals, smoothies or what ever you want it for.

hello!

I left this comment already but didnt get a reply so I hoping this time it will get
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?

thanks,
Maria

Extra Virgin Olive Oil is the best I think. Also, unsweetened apple sauce is great for baking and for a base for sauces, my fav is curry dishes using the apple sauce. I wouldn’t sautee with it though

Coconut oil is also very good, you have to play with it because I’ve found it has a unique taste to me. I like using olive oil but normally sautee with water (I sprinkle more and more to keep it from sticking) then I add the olive oil later so I get more of the taste.

I’ve been playing with tons of seasoning and my new super tasty combo is squeezed lime with savory – I put it in tons of different chicken or bean w/ quinoa recipes…it’s really good on the red/black quinoa too. Yum!

The lime happened on accident, I had cut one to squeeze in our waters for a special treat and he thought it was for the chicken and squeezed it in the pan on the stove. I was sure dinner was ruined but WHOA, I’m so glad he is ambitious about helping out in the kitchen haha.

Zajímalo by mě jestli si češka,a jak dlouho se tim živíš,pač máš nádherně propracované tělo…Respekt

I’m feeling so sorry for myself today because I’m full of a stinky horrible cold :( – plus I always want to eat more when I’ve got a cold….does anyone else get that? I still had a go and completed the workout – the last two rounds of the mountain climbers/santana planks were killers. Thanks both.

Hi,

What are the alternative exercises to the dip gadgets. I dont’ have one yet but wanted to try this workout.

Have you guys thought about publishing your videos on itunes podcasts? This way people can subscribe to them and download them. I travel and sometimes I don’t have internet connection and sometimes I wish the videos were downloadable so I can check what the exercises look like. I write them down but sometimes I forget the form.

Just an idea…Thanks for the amazing workouts Zuzana! and thanks for all the health tips frederick :) Your blog has been a great motivation!

-S

Hey Zuzana,

I’m excited to see that you’re using a kettlebell. Good show! However, your swing needs a little work. I’d reccomend seeking a local RKC (or even try looking for a well reviewed HKC!). You can use the DragonDoor website.

For now,I’d suggest that you try not to swing Bozenka lower than your knees. Think of this: Across your chest (Shoulder to shoulder) is a straight line- it is the base of a triangle. Your arms gripping onto the kettlebell are the sides of the triangle. Thus your upper body makes a big triangle. Now think of your legs as the two sides of another triangle below this- draw a straight base line that connects one knee and the other knee. This is your smaller triangle. When you swing your kettlebell, you do not want the tip of your large triangle to swing below the base of your small triangle- keep the triangle inside the triangle. :)

Also, watch that you do not hyperextend your back on the up swing. In the top position of the swing, your body should be tensed solid and a straight line.

Hope this helped!

Goodluck

Hey Zuzana
Your a great inspiration to many people out there out there and I started doing your workouts as well but was wondering if its possible to be ” bigger” after doing the work outs. Someone has told me that working out with weight and etc etc that of course the muscles will be there but that I might get bigger in size like in legs for example that the fat will go but muscles will make my legs big and Im not trying to get bigger but smaller and fit haha.I was wondering if you could tell me what is true about this.Thanks so much :-)

When doing kettlebell swings you have to project your hips forward, and yes lock your knees. Although you should not be squatting much when its swinging back. You should be focusing on hinging where your legs meet your body, not too much on your knees (they will naturally bend slightly). Just always remember that form is key in every exercise but especially with kettlebells bc they can be especially dangerous without good form.

Hi Frederick,

I noticed it once too. I couldn’t view Zuzana’s “where I grew up” video when it was first posted:( I had to watch it on Youtube.

Also, now that you’re asking, sometimes I’ll get late posts. I don’t know if I’m the only one but I thought it had something to do with timezones…possible?

Other than that, everything is fine:)

Thanks

I had problems with my I touch and I could only view the videos from youtube. I had to reset the I touch to the originall settings and have not had any problems since.

Zuzana,

I just finished reading this article about birth control pills and it said that birth control pills seem to impair muscle growth! because of the hormones that are put into them like estrogen and progesterone.

Do you know find that to be false? or know anything about that?

Thanks

What kind of mindset/life goals did Zuzana have 3 years ago? What has changed her goals/mindset? Was it marrying Frederic? Because you guys have been together for 3 years, right?

I write from Brazil and I love your classes. I use some exercises for my training. ‘m in love with you, will one day be able to meet you?! you have no desire to come to Brazil (Rio de Janeiro)

What brand of workout capris are you wearing?

Hey guys,

Just thought I would proudly post that I have completed my 30 day challenge and I survived. The sense of accomplishment is incredible. Mind (1) vs Cravings (0).

Summer is going to be fabulous. Thank you so much for the site, it’s such a wonderful experience.

Marie

Hello guys!

thank you again and again for your hard work! you both are so generous and giving!
i was wondering about the ketle bell weight… do you use always the same weight? how heavy is it?

keep up the great job!

=)

thank you for all your videos, you are really great!

all the best!!

Hey Zuzana and Frederick,
I know Zuzana you are on your 30 day challenge. I am a coffee person like you. Do you normally drink coffee with suga? If you do, what are you substituting for it in your coffee, or are you drinking it black?
Thx!!!

I am also seeing a lot of changes not just in my body but also my attitude. I think that Zuzana has the right approach, and it is working.
I am really happy with your workouts and their results.
it has made other physical activities easier.
thanks for the new workout.

Hahaha Dee.. Love the way you sign you comments :o)

Hey Zuzi and Freddy! :D

Love this workout! It was sooo hard! Thank you again, a million!!! Love you guys!!!!!!!!!!!!!!!

Best,

Tina

She is from Czech :-)

Hi Zuzana and Frederick,

Since I found your youtube video recently, my husband and I have been addicted to your workouts. Living in NYC, our apartment space is tiny. Plus we gave up on our gym membership a while ago. So we were desperately looking for ways to get fit without getting bored. Your workout videos happened to be our perfect solution!
I love the fact we don’t need much equipments to achieve your workouts. Also you update your video so often to keep us motivated.
I am 28yrs old and from Japan. Zuzana’s amazing shape motivates me to get fit. Thank you so much for sharing your workout with us.
Oh, I just ordered the gymboss interval timer. We were using our analog clock for our intervals, but got a little old :) Can’t wait to use it. I will comment again later!

Freddie, I’ve had issues every day for the past two weeks. Mainly in the evening or around the time when you upload the videos. Actually, that’s how I know there’s a new video, then I go to youtube and watch it and come back few hours later to check the website again. Says there’s the problem with the database.

Aneta,

you might like to check the website more thoroughly. There are traditional Czech recipes posted, as well as numerous videos and blogging recently on how Freddie and Zuzka were preparing to move to Prague for few months. So, yes, she is from the Czech Republic.

Hey Zuzana,

You’ve got all this new equipment (kettle bell, dip station, etc..) and it’s making it hard for me to do your new workouts. I have the chin up bar, but really don’t have any more room for any other equipment…just wondering if you could provide alternatives to the exercises without equipment? I know you do it for some of the exercises, but then I get half way through and there is one that I can’t do because I don’t have the equipment.

Thanks for your continued motivation!

Kris

Well Zuzana, I’m hoping my butt will be as firm as yours this summer.

So, that said, I do your workouts in the morning and I’ve been doing super sets 2x/week of deadlifts, squats & lunges in the evening to firm and lift my bum even faster. My heavy weights are 43kg for squats and deadlifts and 18kg for alternating lunges 4x/10-12reps with no breaks in between. It’s been a couple of weeks and have already noticed a difference in shape on my back side. I know the weight and reps are for muscle growth and size but I’m trying to build more muscle while burning fat with your routines. Just thought I’d share that with ya :)

I have a theory about body weight exercise that I think would make an interesting study. I wonder if you have an opinion on it.

It’s based upon the idea that the human body has an incredible ability to adapt to whatever demands we throw at it.

This is the basis for almost every exercise routine. We increase the demand on our bodies and it responds by adapting to those demands through muscle growth and increased cardiovascular capacity.

When we do body weight exercises, say pull ups for example, we are lifting the weight of our body. In this case the weight of our body becomes a liability. The heavier we are the more work we have to perform to complete a pull up. A sensible adaptation to that work load would be to shed unnecessary body weight. Every pound we shed is one less pound to lift.

When we use external weight for resistance the opposite is true. In this case, say for a dead lift, we are pitting the mass of our body against the mass of an external object. In this case our body weight becomes an asset. A sensible adaptation to this work load would be to retain or increase body mass. Every pound we gain is one more pound in our favor. Power lifters use this principle intuitively. You will never see a lean power lifting champion.

My hypothesis therefore is that body weight exercises will help us lose excess body fat faster than lifting weights.

Does that sound crazy?
I wonder if anyone has ever examined that possibility.

Great Workout! I miss the outdoor workouts. Hopefully you will add some outside workouts soon.

Hi ZF,

I am not doing this workout because I am heading out to the airport to fly back to Canada. I could not resist checking the new post though…I’m definitely now an addict.

I’m not trying to be nosy with this question, if I’m don’t answer it. Do you guys get a percentage if people go through your links to buy stuff from the various companies? The reason I asked this is I see it as a way for us (fans) to show our appreciation. We go through your link, a percentage is sent to bodyrock. Also, if you guys don’t have this set up yet, I advise that you contact these companies and set it up.

Zuzana, have you read any of Jon Kabat-Zinn books? Guesting from your general inclination I think you might enjoy him. He writes about mindfulness and meditation.

Have a glorious day.

I was wondering if Zuzana does any other workouts other than the ones she does on the site? Because i feel like her arms are so much more toned for the workouts that she only does with us!

Hi Guys,

I just got back from a weekend getaway to NYC and had the opportunity to see “Bodies” exhibition. Although I was aware of the controversy surrounding this exhibit, I wanted to see it for myself. I cannot tell you how impressive it was in really bringing to reality the function of the human body. We are truly unique and complex mechanisms. The most remarkable of all the exhibits they had was the one showing overweight cadavers. The fat that covers the vital organs was really hard to forget. It actually suffocates them. I workout and eat healthy on a daily basis, but after seeing this exhibition I will be kicking it into high gear. It is truly scary to see how we can destroy our beautiful bodies by smoking and eating unhealthy. We walked through the exhibition with hand held audio devices and what I found interesting was that after every narrated segment the speaker would remind us to exercise and eat healthy. Another interesting fun fact I picked up was some sort of proverb that we should consume our nutrients in the following order:

1. Foods that walk on one or no legs (ex: plants, fish)
2. Foods that walk on two legs (ex: chicken, turkey etc…)
3. Last, foods that walk on four legs should be avoided (ex: cows, pigs, etc…)

If anyone has the opportunity to see this exhibition, I highly recommend it.

Thanks!

Thanks a lot Frederick ..:)
Thank you to Angelina & Daniela too for sharing the information ..:)

As far as naming your kettlebell- I named mine Goliath. I feel its something I have to conquer everytime I work out and that gives me motivation.

Thanks to your workouts I can fit into my jeans I wore before I had children. Thank you for all you guys do- I really enjoy your workouts and appreciate all your hard work!!

God bless you! Have a great day!

I also buy the Kirkland brand extra virgin olive oil and use only that for cooking. It is first cold pressed meaning that the oil was produced from pressed olives which were not heated. Using the method of press prevents nutrient loss. Olive oil also works well as a skin moisturizer and hair conditioner :)

Hi, yes, she is from Czech republic. (like me :))

I’m always impressed by the heigth of Zuzana’s squat jumps.

If we look carefully the direction of her hair, we probably can conclude that she touched the ceiling first before she started to jump down again.

That’s simply amazing!

Here:

http://www.youtube.com/watch?v=rgp-XkaRO70&feature=related

There are a lot of jumpers. I think it’s totaly crazy. But, you know, with a lot of training… So, what’s the limit between the training and madness?

I like yours workouts and some days, my body will love them too.

Hi Mari,

I don’t know if this is your problem, but I’ve found if I try to view a very recently uploaded vid at youtube there seems to be buffering problems and the viewing is either sporadic and jumpy or I will get a error message.

–Chris

Its in the text ;-)
” I am also using my 8kg kettle bell which I have named “Bozenka.””

nutritionally speaking its best to use olive oil raw because it has a low smoking point. and for cooking is better to use coconut oil or butter because they are stable at higher temperatures. not sure if you can find raw coconut oil that hasnt been hydrogenated in prague. a lot of the coconut oil on the market has been adultarated but the raw stuff is DIVINE :)

no troubles here :)

If u didn’t already heard this song, then u should ;)
Black Eyed Peas – Rock That Body

Čaw

Man oh man! I seriously died in the cardio bit.
Kick ass workout and I am loving the swings!

those 4 minute HITs are gonna kill me tomorrow… I LOVE IT! :)

Hi F and Z,

Found this article and reminded me of something you posted a while ago about diet and small meals. Though you might find it interesting.

G

http://www.nytimes.com/2010/03/23/health/23really.html?src=twt&twt=nytimesscience

I Zuz!
I haven been without ANY workout for 2 weeks due to overwhelming work and deadlines. Only sleep, work and eat while at it. I did this workout today and I loved it (modified though) I think it was one of your best, thou I’d love if used less weird machines :P
So, just to tell you my 30 day challenge starts TODAY. It also means doing your workouts at least 5x week (I am marking on the calendar!
Hug

This was a great challenge! I almost flung my milk jugs on some of the KB swings when I didn’t get my fingers thru the handles properly! The squat tucks were so intense. My legs were crying! Half way through the first round of cardio I realized I was only 2 minutes into it so had to repsych myself for the unplanned second half. For the dips I used the corner of the porch railing. Used very light toe support on the dips so I didn’t reinjur my shoulder which has been feeling 95% :) finally. And I changed the santanas to the push ups- side plank-rotate elbow to elbow-side plank. I think those were dubbed the Zuzana push ups?? Glad it’s over! This is really helping my surfing!

Phew! I just finished this workout and it was brutal! But now I get to sit down and enjoy my breakfast – yay! I feel so good that I’ve finished my workout for the day – I always used to exercise in the evening after work but for the last few weeks I’ve switched to working out before work after your suggestion. It’s really working for me! Whilst its a challenge to get out of bed, once I have I’m so happy that I made the effort.

I bought a kettlebell at the weekend and am really enjoying being able to follow these workouts of yours. Oh and I named her ‘tinkerbell’. :)

Thanks again for all the great work you guys do!

Have a great day!

xx.

Ahoj Aneto, Zuzka je opravdu z české republiky, nyní je tady v Praze :) Pa

Hey Amanda,
Great job with your sugar challenge! I have 3 more days to go! My taste buds have changed…fruit and fresh food have so much more flavor now that i’ve cut out the sugary processed food for a month. Love it! :)

Hey Zuzana,

I’m a personal trainer in Calgary, Alberta, Canada and I have been following your site and doing some of your workouts in a quest to lean out my thighs and lower torso.
I love your workouts!! They are so intense and they challenge me like no other workouts I’ve tried (and I’ve tried many)
Keep ‘em comin’!!!

Hey Zuzana and Frederick! im a fan of your videos and i just wanted to know if u would do more bodyweight workouts without using the kattle bell like atleast once a week? Or what can i use as a replacement since i dont own a kattle bell.

thank u! :)

Hey! I dont think you need to worry about your butt anymore lol it looks fantastic! Also I was wondering if you have ever heard about the HiiT Double Wave Pyramid ….I’m sure you have.

I have a real problem with my eating!…I eat sooo much and then I need to work out extra hard. Also if i feel that if i dont eat enough then im hungry and cant put 100% into my workout. I’m stuck , i need help! LOL

Did this workout today. It was awesome. What made a huge difference was not having the 10 seconds of rest. That was such a killer! Thanks Zuzana and Frederick!

This workout kicked my butt! On the first round of cardio I felt like I would die, but by the end of the workout all I could think was “Wow, that felt GOOD!” Total mood changer. You two are beyond fantastic. Thank you so much for running this site!

dear zuzana and freddy,

i now know why God gave us eyebrows lmfao to keep the bottles sweat from rolling into our eyes after we finish the mountain climbers. lol this workout was really great, both for developing our muscles and getting us to sweat. The mt. climbers are insane, and btw, i just recently learned how to do them correctly. ANYONE WHO THINKS MT CLIMBERS ARE EASY NEEDS TO READ THIS, you are most likely just doing them wrong, in order to get the full challenge, you have to place your hands directly below your shoulders, so your arms are perpendicular to the ground. The burn in the deltoids is amazing !!

Keep it up you guys and thank you so much for the lesson.

Hey Zuzana and Frederick!,
I’m not sure if you recieved my comment two days ago because it still says “awaiting moderation”. I think this means that the post did not appear, right?

I just wanted to tell you that 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

Yesterday i did booty moving workout, and today this one.
For the reversed pull ups, i did with the edge of the table.
Kettlebell swing with a 5 kilo bottle of water, and did not do with one hand because i don’t feel confident enough to do so, it feels awkward.
Of course i used two chairs to perform dips.
Now i have to say that yesterdays workout made me nearly vomit, and today i feel a bit sore in my obliques and lumbar muscles.
I’m really happy about that soreness, proof of hard work, because this is not an easy part to work out.

Thank you

Hi Zuzana & Frederick,
you probably will not have time to answer this one, but maybe someone else can? Looking as sexy and toned as Zuzana it will not be a problem to get in shape for the summer *g* Just me I want to lose 10 kg. If I dont my bathing siut will not fit me this summer and I will be very sad.

I read somewhere that you can only lose a certain max of weight each week like 1 pound – if it is more it is only water and not healthy. And if it is too much and not healthy your skin will be soft and saggy afterwards.
Is that true? How much weight loss is healthy and possible each week or month? Can I lose 10 kg in a healthy way before summer is here? Or will this be too much?

Thank you for any suggestion or help with this question. This site is gr8 and I love it! You rock!

Svea from the Netherlands

Just finished this workout! It was great. Those jump squat/knee tuck combos just killed me! Oddly enought I’m left feeling very energized. I had to be careful not to get to sloppy near the end because I was soooo tired. Thanks for another excellent workout Zuzana!
Sheila in Toronto, Canada

Hi Tania – we went to see it when it was here in Prague a while back – it was very cool!

Hi Kris – we are planning on a bodyweight workout tomorrow :) Also people have been posting alternatives in the comments. We will try to post alternatives for you guys :)

Ok thanks for the info – I will look into this.

Congrats Marie!!!!!

Sometimes we don’t get the posts completed until 3am (these days are brutal) :)

Hi Zuzana/Fredrick,
I am the same height as Zuzana. I weight 125 but have some dough on my tummy. Do you think it is possible to lose and tighten this up in 7 weeks? I love working out and really enjoy your workouts. My problem has never been workingout, but what I eat…. I LOVE sugar! Any advice? I am entered in a breast cancer walk in May and would love to be in good shape by this date. If I am my reward was a couple new workouts while I am in the city!!

Thanks, Farmgirl

Really liked the format of this workout. The cardio segment was brutal!! But I still enjoyed the challenge. Couldn’t do the reverse push ups because I didn’t have any kind of equipment to do them with. So I subbed that part with jump rope. Thanks for these super cool workouts!!

I didn´t know tat exercises like mountain climbers and reversed push ups could be cathegorized like cardio, it´s very interesting, liked a lot to realize that, if I make anhy exercise with the most intensitive I can it can be cathegorized as cardio?
Am I right? Please let me know that because it will be important for me to know!!
Thanks a lot and it´s a GREAT workout today!!
Congratz!

This was an amazing lift the spirit workout. I really pushed hard. The swings are so satisfying once you get the hang, I felt my entire core working.
I had to modify tricep dips by using a chair with my legs straight out. the chair does the job and it is a killer

Also no jumping allowed in my flat, so I did over head squats with my trusty witches broom overhead.

That last set of cardio was like the cherry on top, I just fell over when I was done with the the last set of mountain climbers.

shower now :)

i have so much fun! i did 26 minutes!, see you in the next workout!!!!! :D

hey zuzana. i’m really hoping you’ll answer this question. currently, i do 40 minutes of cardio 6 days/week and do weights/strength training 3 days/week. i’m would really like to see some more muscle definition – more “toning”. would you recommend increasing my strength or decreasing my cardio? or both? i feel like i have to do my cardio, or else i’m not burning enough calories. any input would be greatly appreciated. thanks so much, and i love your workouts!

I have been doing your workouts for a while, but I have been reducing the number of reps. Today, I told myself to just suck it up and do the whole thing and I completed the workout. I did have to modify some of the exercises because I don’t have all the equipment, but I finished it.

Thanks again.

Danielle in California

Hi Guys…extra virgin olive oil is definitely the best to use as it is the purest and has the most health benefits

Hi Michelle, I’m not a personal trainer…but I study and workout alot and I think Zuzana’s workouts are your best bet…to lose weight/bodyfat you need to increase your metabolic rate, and adding lean muscle does that best along with high intensity interval cardio like her workouts. So a combination of strength training and interval cardio , which is exactly what her workouts are. All the best to you! :)

Dear Albenna.
We got it raw here in Denmark.

Here is my “life time experience”.
I am 23 years old and i have always eaten 3 meals a day.
Breakfast, lunch and something in the evening. I have the same weight for 7 years. Maybe one kilo up or down, it depends if its sommer or winter. :)) My metabolish is really fast. If I eat more then I should it doesnt go “on my ass” =).
However, I have to admit there has been always organic food on my table. I eat real food. We always cook at home and prepare fresh food.

I found this site about 2 weeks ago now and have been doing exercises from here since.

Until now, I have been using a very strict set exercise system that was made for me. The problem was that each 3 times I would do the same exercise and I kept getting bored and never finished.

Now I am looking forward to see what new routine there is, and see how I can do it.

On point, Today’s routine looked good but light so I decided to do 30 secs instead of 20. Result, I nearly killed myself. I will be happy the day I can keep up with you cardio-wise Zuzana!

Thanks for the site!

Just note I am male but in my experience I lost 10 kilos in 2 months when I started eating healthy and working out. I don’t have any sagging skin and it wasn’t just water. As long as you are properly hydrating your water level shouldn’t change. I have plateaued since then which is frustrating.

My only regret from those two months is that on my upper arms, because my biceps grew so fast, I have stretch marks. I was concentrating too much on my biceps so the growth was not proportional.

My advice is get into a healthy exercise routine like what’s found here that workouts the whole body. you can’t go wrong.

Hi Zuzi, can you add a PDF FILE with the workout and photos, so I can print it?
Thanks……….

Why not try these workouts for 10 days and see how you feel?

I think it’s motivating enough to see what she looks like now!

Do you know many people that look like Z?

She wasn’t born this way – whatever her weight/percentage of fat/measurements were in the past – she has definitely come a long way and created an amazing body through hard work.

I know why you ask that: We all have the need to know that Z was once average, with belly fat, saggy arms and a huge ass like some of us. We want to know that the “road” to get from where we are at now, to where Z is at, isn’t that long.

Well, I believe that no matter where you are on that road, you can create an amazing body too. We all can. We might not lose the same amount of fat Z did, or have her exact measurements, but you can make the best out of YOUR body, no matter what it looks like now.

Whoa – that wrecked me. I finished the first set of squat/jump tucks and went back to the swings and then realized that you meant 6 ROUNDS not 6 SEGMENTS. I had only done three. So after the second HIIT section (in which I did all six ROUNDS) I went back, did an extra 2 sets of swings/dips, and then did the final 3 rounds of the jumps/rev pushups. Those jumps are hard – and I even cheated by splitting them! I’ll have to try this workout again in a few days and do it properly. But all the dips were unassisted! So I’m still pretty pround of myself. I think my abs are going to feel this one.

Thank you both so much for all your hard work – I appreciate it every day – truly.

x

I have been trying to explain that to my family for years! I have cut down on salt, sugar and junk food a few years back and I can feel strong taste in everything, even veggies and bland stuff like oatmeal. They don’t believe anything has taste unless it has butter, sugar or salt on it. I did it gradually over a period of a few months. After that it was kinda easy not to eat candy and stuff like that, as they made me feel sick because of all the (unnecessary) sugar.

Totally follow Frederick’s advice. Honestly – I used to be a distance runner and I would run about 5 days a week, varying my speed and distance, hit the pool now and then, bike everywhere, and do weights in the gym 2 or 3 times a week. My circumstances have changed a lot in the last year and now, for a number of reasons, this is all I do for exercise. Here’s the crazy part: I have never ever ever been more toned in my life. I mean – it’s outrageous. I would have never believed it. Just try it – you will love love love the results.

Ari:

I would suggest making sure your workouts are varied, BodyRock workouts for example, make sure you are eating clean. I have recently transformed by body in the last 12 weeks, getting ready to complete in my first Figure Competition. My goal for years was muscle definition but could not get results. Since my workouts constantly change, my eating is very clean, I am very pleased. Good luck, if I can do it, you can do it.

Hello Rob,

Thanks for taking the time to respond, Rob, and congrats on your impressive weight loss. You must have pushed yourself really really hard!

I am ready to push myself hard too, but only if it is healthy for my entire body in the long run. I am not young anymore (34 already) and want to treat my body well so I can stay fit and slim and toned until old age *hehe*. On this running site I found the information that 1 pound a week is healthy weight loss rate (http://running.about.com/od/runningandweightloss/tp/loseweighttips.htm). They say like quick fixes come at a price and it sounds reasonable. I just dont want to push myself hard and then find I did something unhealthy. If anyone has any related experience please post it, Im so curious to learn more!

Svea

Great workout! I feel like it worked my arms more than anything :)

She does have this set up. Click on “Share/Save” at the bottom of the page and then “Print Friendly”. You can choose to save it and/or print it as a PDF with or without the pictures.

I went home for a week and got so many great comments on how I’m shaping up. I feel great too. I have to admit I slacked the entire time on my exercise, so I’m going to brutalize myself this week for it :) Zuzana, do you feel you have your summer body? do you see your body changing lately or just getting stronger and maintaining? just curious.

Hey Suzana and Frederick.

I am Lena, I was a triathonist, but in this moment I have a serious damage in my knees. Can you think about a intensive workout without blending knees?.. I ll be greatfully if you can help me.

Hello Zuzo and Frederick,

I have been doing your workouts for 7 weeks now and see great changes not just on my body but also in the way I feel – Thank You so much

That’s why I want to encourage everyone who has just discovered your website as I am one of those, who get inspired by you and can honestly and from experience tell how great this is:

Guys, the below facts might help you do give it a serious try as this lifestyle will bring so many + + + to you:

- You will achieve a good feeling about yourself
- As a result of feeling that way, other around you will enjoy your company – that self satisfaction is just contagious
- You will build your self confidence and self discipline
- You will have more energy for everything
- You will calm your mind & reduce stress
- You will be able to get more focused on anything you do
- And of course you will look amazing
- Finally as Zuza said we have to stay positive over and over, surround ourselves with those kinds of people as it really matters and influences our lives! A great author Don Miguel Ruiz has a lot to share in his books – check this one called Four Agreements http://www.miguelruiz.com/index.php?p=Store

Sending you all positive energy :-))))

EE

Question for Zuzana & all readers:
What exercises are good for building muscle in the upper thigh/ inner thigh? I’m not talking about fat loss, getting rid of flab, etc.. I’m talking about adding some muscle. I have nice definition in my outer lower thigh, but the upper area is lacking a little.
I know side lunges are a popular exercise, but I never feel them the next day.
Suggestions??

oi zuzana! bodyrock tv is muito bom! your workout programs are elite high caliber natural body movements. may you continue to prosper and receive your recognition for your generous wisdom, spirit, and motivation…
tchau bella…

hi Zuzana,
would you mind showing some variations of the exercises that use your new workout equipment for those who don’t have it?

many thanks,
Brianna

The mountain climbers were killer. Great work out. I am definitely sore.
Thanks for the summer motivation

Oops my bad. Its not you guys its the latency.
GOSH GO TO BED before 3am! you need your beauty sleep;)

Matthew that is an interesting point. Something to research

I am still working on my summer body :) I noticed some changes lately due eating a lot of Czech food :) I should cut down on my portions again. I have to keep working out the way I do just to keep myself in the form I am right now. Once you get in good shape it takes the same amount of effort just to keep yourself that way.

boosts:
35lb db 1arm swings
full dips

70reps 1st int
205r 2nd int

[13:40]

i am 16 and my mum is telling me to work out after school as soon as i get home. it is kind of like you because you do it almost everyday. you must be very fit. i am not. you know what i mean. thanks for the tips. i will use them well.

sorry about the spelling. (i am tired because i am studing hard and i want to pass my exames/ test. can you email me so we can talk and tell our stories. i love you heaps. talk to you later.

Just a quick comment – another great way to do reverse pushups is to pull your treadmill away from the wall and hang under it, with your feet extended through the front of it. Hang from the handlebar that goes across the front of the treadmill (if yours has one) and pull up from there with a straight body.

Hi Zuzana!I love your workouts,you look amazing.

I felt this one this morning and I was only able to do 4 rounds with CORRECT form. 5 & 6 didn’t look good at all.

Ciao Zuzi,

za prvé : tvé stránky jsou super. Jsou mi inspirací a zároveň velkou motivací. Za druhé: prozradíš tajemství tvé super postavy? (myslím tím, zda ses vycvičila tímto konkrétním cvičením, které nám interpretuješ na bodyrock.tv …nebo jsi třeba i v minulosti podnikala závodně nějaký sport…(-kulturistika atd…:-D) a jak dlouho ses “mordovala” , abys vypadala tak jak vypadáš..(samozřejmě skvěle)…
za třetí: používáš nějaké doplňky stravy pro lepší vyrýsovanost svalů…děkuji za odpověd…a přeji hezký den…a ještě jednou chválim tvůj web…palec nahoru…:-)
P.S.: píšu česky, jelikož si to oceňovala v přípitku na rok 2010 …jinak klidně in english…:-)

s pozdravem Zuza V.

Quick question on your timer: does it have a mode that will only do vibrate and no beeping at all? I only ask because my dog is very sensitive to the beeping sound. So much so that she literally shakes from it. I think the pitch is too high for her ears. I actually have to mute the sound when I watch your interval workouts where the beeping is constantly going to let you know when to change it up. Anyhow, if you could let me know if your Gymboss Interval Timer has a vibrate only mode, that would be great! Thanks!

http://www.email.cz/getAttachment?session=%3A6%A6%E3%24D%CB%22%0C%1DA%EE%FB%D0.%60%19%1B%BF%A3%25%2C%8Ef%BB%80F%16%D7%F6%96%FDw%FFS%01%FA%8D%D5%DE%EDj%8D%ADm%7C%8E%ED%FB%12%2A%D8-%06%AA%A8%F5%1C9%01%11%B5%B3%06%E2p%08%C0%0E%40S%5D8eD%23%F2%F5%CD%CB%3BO%1D%F9/%24%22%90l3%18U9%BE%82%91%9A.%8F%40%07%E3%95%D9%F0_%8F%AB%9FL%80A%06%05g%28%B5%83%24%09n%E1%A5S%12%3Cr%14%18%97%E1%85%F2%B4%BE%B5

Hello Zuzka and Fredy, look at that picture, I have sent you in the link. It is PrintScreen of http://www.Bodyrock.tv – it happens me in last couple of days very often- suddenly the page says, there is a problem with database and I can’t click anywhere. So I turn to previous page, click on something else – comments, daily workout, diet or something and there appears the same… after a while, sometimes even 30 minutes it starts to work again… I hope, you’ll receive this comment, this page sometimes appear also after commenting something, so I am never sure, whether it has been sent or not :) Have a wonderful day, you both :)

Here is my response to your theory:

This is a very interesting post!

When I first began exercising, I followed videos that used weights to get muscles. At the rate things were going, I wouldn’t look like I do now. However, when I started doing explosive bodyweight training following this site, ab muscles, arm muscles, chest muscles, LEG MUSCLES appeared so quickly. Fat literally melted off.

I think this does demonstrate how much explosive bodyweight workouts really do BURN FAT. However, this is subjective, because it also depends on HOW HARD YOU ARE WORKING. The more you make your body a “liability”, as in, the HARDER YOU WORK, the harder your body is going to push to adapt.

Right now, I am kind of wary of using dumbells/kettlebells in my workouts. Bodyweight exercises really chiselled my body and pushed my heart rate WAY UP. The evidence speaks for itself.

You made an interesting point when you said, “we are pitting the mass of our body against the mass of an external object. In this case our body weight becomes an asset. A sensible adaptation to this work load would be to retain or increase body mass. Every pound we gain is one more pound in our favor. Power lifters use this principle intuitively. You will never see a lean power lifting champion.”

Hello .. I am Amanda, I live in Sao Paulo – Brazil. I am 17 years old, and I love to exercise and I really want to be so pretty as you. I admire a great disposition and use force of will, I hope to be so. I am doing exercises at home, do all possible. I just wanted to know what I can replace the equipment you use, because I do exercise at home and here where I live this equipment is expensive and very difficult to find. If you have a suggestion, I thank you.
hugs and thanks. = D
God bless you!

These are the only workouts she does! I did weight training for a while and I got absolutely no results–with her workouts I’ve seen results, especially in my arms, almost immediately!

Zuzanka, where are you? We miss you….

Robin,
you are lucky. Definitely take advantage of it. its highly antibacterial as well. plus it has medium chain triglycerides so its easy energy- doesnt store as fat. great for homemade deserts -just from ground nuts, honey and coconut butter, vanilla- yum.

How many times a week do you do this particular work out?

hello , i was woundering , if i have a gym and i doing weights and that , and im also doing cardio should i include instead of cardio or instead of weight training or should i do both?

my KB name is zuzana that way i can not hate that thing!:)

great thanks :)

hi zuzana!!
I like your videos,I discovered to you on YouTube and since I make of the fitness by following your instructions!!
Thank you very much for your professionalism.
Miles excuses for my English, I am from France!! Otherwise I noticed that you have no rings on your fingers, then you are not to marry ^^ thus I you proposal of marriage ^^ as ca I would have courses(prices) at home ^^
Bravo still for your site!! Kisses

Hey Zuzana

When are you going to appear on VirtualGym TV? You’d make a great addition to their instructor base over there… Would love to see you doing your stuff with them too.

Amanda

Have you tried walking squats? If that doesn’t faze you, try walking squats while carrying weights in each hand. Cheers…

Wow! I just finished this incredible workout!! wow was it tough!! I loved it! I just got back from Mexico and needed to sweat everything out from that trip! what a way to do it!!

Love you guys!!! :)

Hi guys! I had posted a comment/question about 7 days ago and I still show it as “Your comment is awaiting moderation” (and others who have written after me have been approved). I wasn’t sure why mine hasn’t been approved/answered yet and I was wondering if you could email me on it. What I wrote was:

“Quick question on your timer: does it have a mode that will only do vibrate and no beeping at all? I only ask because my dog is very sensitive to the beeping sound. So much so that she literally shakes from it. I think the pitch is too high for her ears. I actually have to mute the sound when I watch your interval workouts where the beeping is constantly going to let you know when to change it up. Anyhow, if you could let me know if your Gymboss Interval Timer has a vibrate only mode, that would be great! Thanks!”

So, please let me know if the timer has this vibrate only option so that I’m able to get on with the interval workouts along with you. You’re more than welcome to email me on this if you prefer. Thanks for your motivation, time, and effort. You’re truly an inspiration to me!

Hi :) It vibrates and beeps at the same time.

How much lbs is the kettle bell?

Zuzana,

Happy Easter!

I see another kettlebell by the couch! What’s that one’s name?

Hi Nicole,

Were you think of buy one?

Zuzana’s is about 17 pounds and Frederick’s is about 35 pounds. But, yours should fit your abilities at lifting and swing, etc…not Zuzana’s or Frederick’s.

–Chris

Hello there, Happy Easter 2010!!!

Hi Zuzana.
I’m a new bloger, and i just found your page.
I love the page already and i’m going to stick with you summer program. It’s something different and not the usually borring sit-ups and push-ups again and again.. you found out how to do it in another ways. Thank you again and i’m really looking forward to almost have a nice body like you :)

From you new fan C ;)

OH man I did this workout today and the last cardio part just about killed me!! So hard! I couldn’t stop sweating after but felt great haha!

Where have you guys been?? Hope everything is okay.

-S

Hi, all is ok, we are just having little technical problems with the site, but we are working on it.

Hi! I have this stopwatch and it can be set on beep/beep+vibration/only vibration. I have ferrets so it is very handy that I can set it on vibration only-that sound sure is loud and probably annoying for them too.
Have a nice day!

Hey Zuzana!I wonder where I can find one of that dip station as you have.

Hi Zuzana,

I LOVE, LOVE, LOVE your site!!!! I do alot of your routines and hope to see the transformation is see in you from the past year. I noticed your Nike’s in this particular video and in others. What kind are they I would love to get a pair. Thanks for all your hard work and letting us benefit from it.

Jen

Thanks very much! :)

I just found out that Gymboss Timer actually does have an interval timer that has a vibrate only option! I’m so stoked! We orderd on and it should be in shortly :)

Hi Zuzana!!

I have been doing the 6-week summer body program, and I absolutely loved it, my nutrioniste also, i lost almost have my body fat!! Beach body here I come!!
I have ordered my ultimatebodypress dip bar and the pull-up bar and a gymboss interval timer, i will be buying new dumbbells and probably kettle bells also.
What would you recommed..I have alot of energy and I really push my body to the limit when I work out, should I do one of your videos everyday or do several videos per day 6 day a week?I was thinking of doing for 3 week intensive : (Day one) Hot quickie workout/Abs assasin workout (Day two) XXX workout (Day Three) Damn Sexy body workout (Day four) Body on fire workout (Day five) Bootielicious workout (Day six) Tight summer body workout. Would that be enough to have fast toning and a superbe body for the beach? haha

Thank you very much!!
P.S love your website!! It has helped me sooo muchh!!

i just gotta say that from your totally incredible body i like the most your arms, they are just fabulous!
go girl and we will fallow! hehe :)

Hi Zuzana,

Love your site and can’t wait to start doing your exercise.

Couple of thing I would like to ask before I start. How many kg are your kettlebells and where can I buy the station from?

Many thanks,

Dima

Hi Zuzana,

Love your site and can’t wait to start doing your exercises.

Couple of thing I would like to ask before I start. How many kg are your kettlebells and where can I buy the station from?

Many thanks,

Dima

I have the same problem than you Oli… In my case, I can’t see the workout archive because of that problem : Error establishing a database connection. I have seen this message since a week or two. Zuzana are you aware of that bug?

Hi Zuzana,

I am absolutely in love with your website. I think what you do is awesome and please keep up the great work. I have been doing your exercises for about 2 weeks now, and I have been able to finally loose those pesky 5 lbs!!!! Swear to god. I am an avid step aerobic fan and love to run, but your methods have helped me to achieve my goals. Thank you so much :)

I do have one quick question, how often do you do each workout, or do you just do a different workout every day?

Thanks again,

Tracy
fr. Newfoundland, Canada

Hi Tracy – we come back to the older workouts every now and then to try and beat our old times :)

Hello Zuzana,

I really want to get a healthier sexy body and this is the sure way to do it!

How long have you been doing these workouts?
Would you suggest I start at the gym with a personal trainer and then move onto your workouts?

Thanks so much girl!

~Ashlee

hi zuzana
for a couples of days i have been watching your videos
and now i m crazy about it,
plz can u help me to loose my stubborn butt n stomach
i need to be loose them before july at any cost so plz help me out in what diet i have to take what work outs i have to do.so as to reduce them faster.

What a crasy workout – especially last part!!

That is some inspirational stuff. Never knew that opinions could be this varied. Thanks for all the enthusiasm to offer such helpful information here.

I revisited this workout today, cos I FINALLY have my own home-made dip station!!! Yeeeeey!!!! :D :D
I was eager to do the dips and reversed push ups, and since this workout includes both of them, so I redid it. M. Climbers and Santana Plank were really challenging, since my arms were already pretty tired from all the dips and reversed push ups, but I enjoyed every second of it!! :)

all done! i just used a dumbell. my ankle is getting better i was able to take my time and do mountain climbers today :). took me 23 mins to finish

That was a great 13min!!

That was a great 13min!!

I did part 1 (both sets thru) in 4:56… so my total time was 12:56. I’m feeling good and sweaty. I’m gonna have a tight summer booty :)))) or rather I HAVE a tight summer booty!