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Mar 29 2010

Abs On Fire Workout

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

Hi everyone,

Today’s workout was suppose to be up yesterday. Today is my active rest day and my plan is to get a new dress, because we are going to my brother’s graduation ball this week. This means that there will be a new fashion haul video up soon :)

I wanted to share with you this comment that I got from Stephy. BodyRock.Tv Workouts Work! :)

I wanted to share something with you that I thought you might like to hear. I bought myself one of those BodyBugg things (you wear it on your arm and it counts calories) anyhow….I did an experiment. One week I did my regular workouts at the gym, such as their bootcamp class, aerobics, weight training and when I plugged my bodybugg into my computer I averaged 6.4 calories burned per minute in those classes (and the Bootcamp is an interval class). The next week I did your awesome Tabata style workouts and guess what???? I averaged 11.4 calories per minute with your workout, dripped with sweat, and held a longer afterburn too! So….that proved to me in a more concrete way that your workouts are more effective at burning calories…which explains to me why working out with you has been more effective than what I was doing with my trainer, which I already knew but it’s nice to have actual evidence as to why. I was soo excited about it that I had to share that with you!! I love your workouts and thanks so much for sharing your life in Malta with us. I am excited to see what Prague looks like. :o)

Today’s workout:

3 rounds of the following exercises

1. Burpees with push ups – 20 reps

2. Side Jump Lunges – 50 reps

3. Jump Rope Jacks – 50 reps

4. Reversed Push Ups (or pull ups) – 5 reps

5. Hanging Leg Raises (on dip station or pull up bar) – 5 reps

6. Ninja Jump Tucks – 10 reps

You will need a stop watch to keep track of time. I am using my Gymboss Interval Timer. I am also using my Ultimate Body Press dip station for the reverse pushups and the leg extensions. The last time I did this workout, I completed it in 28 minutes and 12 seconds. Yesterday, I managed to beat (actually absolutely destroy) my personal best by almost 5 minutes. It took me only 23 minutes and 39 seconds. Yupiii!! :)

Burpees. Start by standing with your feet hip width apart. Squat down and place your hands on the ground. Jump your feet back into a plank position. Keep your body tight and in one straight line. Don’t drop your hips or arch your back. Bend your elbows and bring your chest towards the ground. Push up into a plank and jump your feet forward into a squat. From the squat position jump up to get your feet just a few inches off of the ground. Land softly on the balls of your feet and bend your knees as you land. This is one rep, repeat 20 times and move on.

Side Jump Lunge. Get into the side lunge position as shown on the picture above. Your hips are back, your back is straight, shin vertical and your weight is on the right heel. Your left leg is extended to the side. Push off of the right heel and drive your hips up and forward as you jump. Switch legs in mid air and get into the side lunge again this time your weight is on your left leg and your right leg is extended to the side. This is one rep, do 50 reps before you move on to the next exercise.

Jump Rope Jacks. It is the same exercise as Jumping Jacks except that you will be using your jump rope. If you don’t have a jump rope, stick to regular Jumping Jacks. Remember to keep your core muscles tight and pay attention to your landing. Always land softly on the balls of your feet and bend your knees slightly as you land. Jump your feet apart and then back together – that is one rep. Do 50 Jump Rope Jacks and move on.

Reverse Push Ups. In the original workout I was doing pull ups off of the wall. Yesterday I decided to use my dip station and do reverse push ups instead. If you don’t have a dip station or pull up bar, you can also try to use 2 chairs and a broom stick. I did that in one of my previous workouts and it worked just fine. If you extend your legs keeping your weight on your heels, the exercise will become harder. I do this exercise with my knees bent and feet flat on the ground. It’s important to keep your core muscles engaged and your body in a straight line. Before you pull yourself up, make sure that you are  really squeezing the bars with your hands and that you have activated the muscles in your armpits. Your mind and body is connected, so visualizing your muscles working will help you a lot. Do 5 reps of  Reverse Push Ups and move on to Leg Raises.

Hanging Leg Raises.  This time I did a different variation of the hanging leg raises and used my dip station again instead of the pull up bar or wall. I find the leg raises on the dip station more challenging.  Stand in between the bars and make sure that the wider part of the dip station is in front of you. Grab the bars firmly with your arms extended and shoulders away from your ears. Your feet are up off of the ground. Engage your core muscles and lift your legs up. Try to get them as high as you can. This movement should be slow without using any momentum or swinging. Do 5 reps and than move on.

Ninja Jump Tucks. Start by kneeling on the ground. Engage your core muscles and explode up into a squat position. If you are too afraid of this exercise, you can cheat and put your hands on the ground (it won’t be as effective, but it’s better than getting discouraged from doing this workout all together just because of this one exercise). As soon as you get into the squat, jump up and tuck your knees to your chest. Land softly on the balls of your feet and bend your knees slightly as you land. This is one rep, do 10 reps.

Repeat the whole circuit of 6 exercises 3 times and write down your time. Let us know how you did in the comments. I find that sharing my time with you guys helps keep me focused and motivated :)

  • http://bodyrocktv Melissa J

    Hello my husband and I have been doing ur workouts for 2 weeks now and we both feel great. I have a kinda personal question for u and i want to know if u have a email i can send it to??? I really dont want it posted

  • Christine

    where can i get a gym station that you use,and what could i use or do instead to get the same workout?

  • Gaby

    23 mins 45 secs!!! =) I am sooo happy I pushed so hard, although I did the jumping jacks low and without a rope, I feel the rope slows me down because I tripp a lot.. is there an anti tripping rope out there??? lol maybe there is no such a thing, but I also think my rope doesn’t help.
    Thank you for the workout.. xoxoxoxo

  • Mia

    28 minutes and 50 seconds for the first time… Great sweaty workout Zuzana.
    Uhm, I don’t want to sound offended, but I left two comments, one on the F.A.Q video and one on the 600 Reps Workout and none of them appeared. Was there a problem, or did I write something unappropriate?

    Thanks,
    Mia

  • Adela

    This time challange workout came in just at the right time. Where i live, we are celebrating the easter, with traditional ham, red (dyed) eggs and lots of other traditional meals (and sweets). I will not spend the holidays at my home, i’ll be at my granny. There’s no way to get internet or wireless signal, so i thought it’ll be enough to just write some workouts (that i haven’t tried before) on my logbook and do them. There is fresh air, lots of space (to move), hills (to run up) and a great environment. So the thing i gotta do is: resist the temptation of lots of cakes and other sweets (it will be a torture).
    Have a great day and an awesome workout!

  • Terri

    Morning :)
    Loved the Bootylicious Circuit on Saturday! The squat/air chair interval was beautifully brutal and full of burn. Just FYI, last 2 workouts the vloume has been barely audible (all adjusted on my end), any other inquiries about your sound?

  • Mia

    Sorry, I found my comments, my bad… :) It must be hard for you guys to go through all the comments, great job for keeping us updated all the time.
    Okay really I don’t want to get all cheesy, but you really inspire me. In the mornings I eat and I do my workouts afterwards, but since it is so hard for me to get up after having a great morning meal and put my workout suit on, I just jump on bodyrock.tv and watch a workout video and I immediatly get motivated… :D

  • Rv

    The ceiling looks like higher in your new flat. That’s good for yours jumps.

    For my part, I always can’t do all the workouts. My physical therapist said that I mustn’t do exercice with my knee but I can walk and cycle. So this is what I do… I walk, I cycle and I do exercices for the top of my body. And be sur of I bet my time everyday.

    http://www.youtube.com/watch?v=3Zb7gvGabXM&feature=PlayList&p=A15C5CA199983E6A&playnext=1&playnext_from=PL&index=9

    This bicycle is not very good for my knee of course. But, it keeps funny.

  • Denise

    Thanks so much Zuzana!

    I can’t wait to see your dress!!!!

    xx, Denise :D

  • amanda

    hi !! i totally love this website !
    i been doing the exercices just for the last week, i have to admit the first 2 days i was so sored of my legs i could barely walk or move, but i continued doing the routins and now i feel great !!

    :)

  • aga79

    I have a bodybugg too and ur workouts burn way more calories then anything else I do…..go Zuzana

  • Dakota

    I just got off vacation on the east coast and need to start a high energy work out. Looks great but I don’t think I can do the ninja jumps with my knees :-)

  • samantha

    Oooooo….this was a bit sadistic wasn’t it…?! I must have missed doing it the first time round as I couldn’t find it in my journal – honestly I thought I was going to throw up. Although somehow I seem to get satisfaction out of that feeling but not til afterwards;) I finished in 23:09, my running machine side rails are perfect for reverse push ups and leg raises.

    Thanks to Stephy for the info, like she said we all like to see a bit of evidence to back everything up.

  • Rosie

    Wow! Those burpees were TOUGH!! Great workout!

  • Octavio Cesar

    Hi Zuzana, greetings from Spain, Barcelona city.Congratulations through your site…I found your site looking for new coaches to add to my routine, I was unmotivated and powerless to go and I promise that from then attempt to overcome your coaches and your times, I’ve found new horizons and a new illusion to continue struggle daily.
    You have a spectacular physical and your workouts are very hard, motivates me try to beat your time! thanks for everything you do, every day for being there and for encouraging us to continue despite the day to day.
    My best wishes to you, remains the best and God bless.
    Good luck baby!!

  • Natasya

    Yes yes yes fashion haul. Wiiii hihihi :)

  • Raina

    i’m so sad:(
    My comments always say awaiting moderation:( why?
    I just looked some older comments and still say this:(
    I’m not sure if u see them…
    :(

  • Kasia

    When I did ninja jumps for the first time I did one big mistake: did it barefoot… and I was wondering why my feet hurt and I couldn’t keep the balance. And the other time I was wearing my running shoes and it was much easier! So after months of bodyweight workouts I do this exercise with ease, like almost all exercises that you show us, except pistols, my knees don’t hold me and I don’t want injuries… anyway, thank you Zuzana, thanks to your site I’m actually in the best shape of my life, and this is just beginning ;)

  • Robyn

    Hi Zuzana,

    I have been enjoying your workouts and I’m waiting on my interval timer to arrive any day now.I know alot of your workout clothes are Lou Lou Lemon, but where do you find some of your workout tops, there great and would love to get some.

    Robyn
    Toronto, On
    Canada

  • Sam

    I finished the workout in 20 min 45 sec. I was wondering how long of a break do you take between rounds? I take 10 seconds.

  • Jenny

    does the ultimate body press have adjustments so that you can adjust the width of the bars? I have short arms and I always find that dip equipment causes strain because it’s too wide for my shoulders and short arms.

    Does the one you use have adjustments?

    Please let me know. Thanks

  • rose

    hey guys!…the lighting in your new place is awesome(i guess its a combination of your lighting equipment frederick and the natural light in the new apartment)but wow……you are looking super cut-up today!!!!…..just a note about the ninja jump tucks…i think that the power for this one not only comes from your core and hip flexors, but for me, for the most part., it was alllllll in my mind…..if you tell yourself that it is impossible, you wont EVER be able to do it!!!….so that’s what i did the first time too, i just said COME ON, DO IT!!!……and then i was so proud of myself for the longest time for getting past that initial fear.
    rose.

  • Brina

    hey :)

    What do you use for a TIMER on your sport-bra ?
    Have you a specific brand ?

    it would be awesome when you can help me :)
    best wishes from germany :)
    Brina

  • barbaraG

    I did this one 2 weeks ago and must say the original name to this workout suits it better :)))
    anyway my result was 23:58, not bad huh?

    I’m really addicted to your workouts, have been following them for 4 months now and don’t think I will stop that soon!
    Best wishes, Barbara

  • http://www.facebook.com/#!/Pisana?ref=profile Pavlina

    32min 58sec with some modifications but honestly, I didn’t realise how quickly the time flew away?! I almost heard the whole new Artic Monkeys’ album ;-)

    Have fun shopping, can’t wait to see what you got!

  • Chantelle

    Hey Zuzana,
    I asked this a couple of days ago, but I think it was when you guys were moving, so hopefully you can get to it.
    I am going to be starting my 30 day challenge tomorrow and I would like to know what you substitute for sugar in your coffee? I am big coffee drinker, this will be my hardest part.
    Thanks

  • Stephen

    Enjoy your day off….and Happy Shopping :)

  • Audra

    This was so intense I thought my heart was gonna jump out and beg for mercy!

    I finished in 23:25 :0)

    I’m definately gonna dread repeating this workout Zuzana:)

  • Reza

    This is crazy.

    Awesome… but crazy.

    Bitches Be Loco…

  • Montanna

    Hey Zuzana and Fredrick!

    Looks like a great workout, can’t wait do try it out!

  • Mickela

    Hi Zuzana and Frederick-
    I totally am not surprised by the comment that Stephy made.
    I am not one to fall for fads etc.

    I can’t tell you how much my body has changed since I started to workout with you. I have definition in my abs and I actually am growing a nice muscular ass. The best part is my attitude on life and the feeling of getting stronger.
    I also wanted to add that watching you work so hard inspires me to also push it as hard as I can go and maybe that is why am getting the good results.

    The gym classes (even the hot yoga) seem to be lacking energy. I feel healthier and I think it is helping me make changes for the better in my life, self destructive activities like drinking and partying are not appealing to me at all anymore.

    Thanks you guys
    Mickela

  • Ivana

    I done it in 23 minutes snd 31 sec. love this one!

    i want to ask you what do yo eat after you work out and how long after workout do you eat?

    thank you, love you 2 and i wish you lots of love!

  • http://www.KristiJoPhoto.com Kristi Schneiderq

    LOVE the outfit! Who is it made by?!

  • Leslie

    I absolutely love your workouts, I’ve been doing them for about 6 weeks now and I’m already starting to see results! I can’t wait to get started on this one! I have an idea for you guys, for April Fools day I think you and Fredrick should switch places, have him do one of your workouts! Heehee, maybe even put him in your clothes for the workout!!
    lol, anyway, love your workouts!

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  • Ivka

    26 minutes and 31 seconds, but I am dead

  • Laura

    I am really struggling with the Ninja Jump tucks. I can’t seem to get off my knees and onto my feet. Is it more momentum than anything? Thanks

  • IsABEL

    im subscrit now!:)go go zu and fred!, you can do it..

  • Luiza

    Hey Zuzana, I agree with Stephy. I do pilates ans swim twice a week and when I did one of your workouts I was dripping! I have not sweated that much in a long time. I´ve been doing your workouts twice a week also and I can already feel me muscles getting stronger. Thank you so much!

    Love, from Brazil

  • Marie

    Wow, I didn’t remember this workout to be so brutal but I managed to beat my time by almost 6 minutes and did 24:51. We’re getting faster and stronger every day! :)

    Take care Zuz & Fred
    Marie

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  • http://www.janetspreiter.com Janet

    This is not about Abs on Fire. It is about Body on Fire. Or maybe Body Meltdown. I did 125 speed jump ropes because I am too pathetic on the jumping jacks. I also did 10 reverse push ups instead of 5 each time. I finished in 22:04. It was intense…

  • Melinda

    Hi,
    I’m looking forward to doing this workout today.
    Just for fun, I came up with some workout names yesterday :)
    Here they are:
    1. prelude to cold shower
    2. crouching tiger, hidden fat
    3. the shape-shifter
    4. summer stunner
    5. shake like a leaf
    6. summer sweat-a-lot
    7. sweet punishment
    8. halfway to thousand (reps)
    9. drop after you stop
    10. quick and kick-ass
    11. shortcut to wipeout
    12. lean and mean
    13. the legs and arms dealer

    Hope you like them :)

  • Chelle

    This was a killer workout! Lots of sweat!! My time was 33:21. My ninja jump tucks suck. I have to do them with my hands on the ground. I just don’t have the strength to do them. I’m trying to make sure that I’m not using my feet to push me up, but my hips and thighs instead. Form will pay off in the ling run, but my time suffers. :( Thanks F & Z for sacraficing your personal lives to help us. As a Mom of three young boys these workouts are perfect! I’ve lost 10lbs in a month and many inches. I can finally get my body back…even better than before.
    Q: Freddy your accent sounds like you’re from the westcoast of America. Where abouts are you from? How did you two meet? I’m from Cali and my husband is English :)
    Zuzana you are absolutly infectious! I love working out with you.
    Many Blessings!

  • Katrín Kristinsdóttir

    Hey Zuzana.

    I just wanted to say thank you for being such an inspiration.

    Best regards from Iceland

  • Luisa from Canada

    F

    I love it when you mix the video to show the older workout and the new workout. You are a very talented photographer and videographer.

  • Lindsey

    I basically got the time you got the first time you tried. I will keep on working out and catch up some day! ( :
    I think it’s amazing because when I first started trying your workouts, I couldn’t even do one pull up, but now I can do four ( : I feel accomplished. its funny how sometimes you can’t really tell if you’ve improved your fitness or not because it happens so gradually, it’s like I didn’t notice I was getting stronger. But that’s the point of timing the workouts I suppose. I love your workouts and i am happy to report that I am getting stronger and feel a lot healthier over all!

  • ana

    yayy , can’t wait until your haul video.
    And you’re looking really good in this video, actually u always do…
    I’m gonna start plaing tennis tomorrow, but that doesn;t mean that I’m gonna stop doing your workouts+going to the gym.I’m so excited for this summer, I will be going back to my country after 2 year of being here in US, and I wanna be in the best shape and I really want my friends to notice my muscles;). Yeah and one more thing, after finding out about your sugar/junk food challange I created my own 30 day challange but in fitness,the same rules and stuff,now it’s my second week of my second 30 day challange,Yees!

  • Sandy from Beverly Hills, CA

    22 minutes! yay!

  • Ninu

    Hi Zuzana!

    Firstly, I just want to say you are in great shape! keep it up :)

    I’ve been following your site and advice/workouts for a few weeks, and I just looked back into some archives and noticed that about a year ago you were calorie counting and using dumbbells/step/medicine ball in your daily workouts, but you felt you were to bulky.

    When did you decide to change things and what made you realize that using your bodyweight and eating less calories would get you the results you wanted? I’m just curious, as I see that you have got the results you wanted :) Did something make you change your previous habits? Also, how many calories do you consume daily? I have read a few studies that have shown calorie restriction actually improves lifespan (in mice of course! hehe).

    Thankyou so much, this site is such a great resource!

  • http://2lola.over-blog.com/ lola

    OMG I’m sweating,
    this one is a sweat like a pig workout!
    Anyway i kept thinking as the pain was difficult to bear, that i am strong, i can do it, and it worked.

    Thank you again
    30minutes

  • Laura

    well I figured out how to do them. Finally! My time for this workout was around 18 minutes… took me more time to find a flat part of grass in the shade than I thought in between workouts. I sweat so much!
    Thanks!

  • Mikael

    Hi Zuzana and Frederick

    Not sure if this is the right place for this, but I was wondering if you guys could make a link list, to all the exercises you have done, that are apartment sound proof (so to say)? Exercises that dont generate alot of noise, so I wont be annoying the people that live underneath me, while I work out :)

    Great site and keep up the good work :D
    Kind Regards
    Mikael

  • Dave

    Hi Zuzana, first of all I am a big fan. The second thing is well I have a question, I´ve been working out for about 15 years now and have stopped using weights for like 2 years. I use my own bodyweight, but it turns out I have done more mass, I am bigger, and right now I want to get more ripped and be a little bit smaller but don´t want to stop doing my pull ups and push ups, I also try running 30 minutes a day, what do you recommend?

  • lynsey

    loving the videos and the way u break down the harder moves.
    it’s a great idea as i really want to achieve the actual move. i hope u continue with these tips.. it gives me more hope as i use to miss them out.
    have a great day
    :o)

  • Michelle-Marie

    Zuzana!
    I am a personal trainer and I am always looking for new ideas. I spend all my time making programs for my clients. I came across your website and ABSOLUTELY LOVED IT!

    You look amazing! I tried two of your workouts, one today and one yesterday!
    I love plyometrics :)
    I do have one question, Is this all you do? Or do you do Cardio on top of this????
    HOw is your nutrition?
    I just can’t get over how lean and cut you are. Keep it up! this is my new FAVORITE WEBSITE :)

  • Adriana

    Hi Zuzana,
    I´m 23 years old, from Brasil, so sorry about the english…
    so, I fond your videos on Youtube a few weeks ago, and I loved it… this is the second week I’m doing some of these exercises along with weight training exercises and am enjoying it I think it makes much more than the effect of weight training exercises, especially because my only goal is to lose body fat. The boring story is that the teacher of the academy thinks these exercices does not work, but I think the opposite, just look at you.
    I showed it to all my family and everybody loved it too … especially my cousin who trains with me!

    then, good luck with it all, this is all very cool and also very different and different things is that they work.
    Thanks

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  • Rhys

    Hi Zuzanna,

    I was just wondering how u found the transition from doing these workouts on the rooftop in malta (inparticular with the sun directly on you) to doing them in your living room. have u noticed any major differences?

    Thanks to you both for all your help and advice through all your blogs i think they’re fantastic
    Rhys

  • Rachel;

    How long will it take to get abs defined?

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  • Maja

    Hi,
    I was wondering if you guys would put another video up on food. It would be great to see another meal creation :-)
    Keep on with the awesome workouts and great advice!
    cheers

  • DIANA

    i love your videos, you’re very inspiring, i lost 10 pounds from following your videos and doing the excercises you do. i love the pants you wear with flower on the leg, is it possible to tell us where you get your excercise clothes from? keep up the great videos i look forward to new workout routines ,,you’re great :D

  • Katherine Thompson

    I don’t have a dip station and I probably won’t be able to get one any time soon, so what exercises could I do in place of those?

  • lm

    isn’t this workout the ” perverted punisher”?

  • Mickela

    hello again
    I can’t stay away from this website. I just finished this workout.
    I thought I had done it before but it isn’t in my exercise log. It took me 31:32. I have a lot off work to do to catch up to you Zuzana.
    Thehe ninja tuck problem for me is definitely in my head, I was able to manage one regular one and the others I used the method that you are showing, the jump and tuck is easy and it feels really good doing it, even when I was exhausted during the last round.
    Ok now me washes my stinky body. :)

  • mitra

    Hi…
    Just wanted to say thank you for sharing your workouts on line!! I found you on my phone’s youtube randomly about 3 months ago. And ever since I’ve become addicted to your web site ;)

    ~mitra

  • becca

    Hey zuzu this workout made me sick, in an amazing way lol.
    The past few days i have been on vacation in new york city staying at my grandparents house. While the house and city are beautiful, i have hours doing nothing, and food has been something to keep me occupied. No qualified “junk” food or anything, but i have eaten more white italian bread in the past 3 days than i have in the past 3 months. What do you do to keep yourself busy, and break the cravings for eating? I think i am going to try to stop and do 5 pushups whenever i am walking thru the kitchen instead of getting something to eat.

    I think this workout fixed me tho, it made me sick to my stomach because i pushed so hard to make up for all the food ive been eating. I love it here because we are so close to stores, i went out to buy a new jump rope just for this workout.

    I improvised like crazy for the reversed pushups and leg raises. There is a chin up bar on the 2nd floor, but i could only do all the jumping in the basement, so i figured it would waste too much time to run up two flights of stairs. I used cruthces for the two exercises!!! like the things that you walk with when you break your ankle lol. For reversed push ups, i pretended like i had a dip station, and held the second rung of a crutch on each side of my body. This worked very well, and even gave a little more challenge and dynamic movement. For hanging leg raises, i put the crutches under each arm, and stood against a wall. I then leaned on the wall, and supported my weight with my arms, did leg raises as if i had a dip station.

    SO amazing and i feel so accomplished to have improvised and completed this workout. please tell me if this was helpful:D

  • Shine

    Through your many workouts and good explanations(yes, I find your explanations quiet clear and easy to understand), I have decided to ask you for advice. I have a question on strength training. So strength training is different from cardio right? But does strength training build muscle or does it burn fat covering the muscle? And what does cardio do besides getting your heart rate up (which I’ve heard multiple times.)

  • Katrina

    Hi,

    how do i get a screensaver of you. Your body is my goal and it would be awesome to have it up to remind me of my goal and why i need to do things i do. It would be an awesome motivation tool.

    Warm regards
    Katrina

  • chely

    are you going to tape your brothers graduation? that would be kinda neat. thanx for the workout! how long are you and freddy planning to live there?

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

    Loved this workout! I didn´t know that all those exercises are focused in abs too! great to see it, but I have to ask you something, I´m getting TOO thin folowing your workouts, my muscles are showing and it´s great but I wanted more size in my muscles, do you have any recomendation for me? I have few friends that are teachers but I´m seeing SO MUCH GREAT THINGS here that I trust more in you guys… <=)
    Thanks a lot!! Congratz!

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

    by the way, LOVED this furniture behind you, it seems to be very pratic and usefull!!

  • Kasia

    i would be lying if i said i havent been considering cancelling my gym membership for the last few weeks
    these workouts are unbelievable (in a good way) !

  • http://hurricanechallenge.com Sam

    I really love those pants. where are they from?
    and the workouts of course :)
    thanks z

  • http://www.weightlossdiet-uk.co.uk/weight-lifting-with-beautifulbrwnbabydol-part-1/ Weight Lifting with beautifulbrwnbabydol (Part 1) | Weight Loss Diet

    [...] Abs On Fire Workout | Fitness Advice, Workout Videos, Health … [...]

  • Fleur

    Here is my workout :D
    Yay so happy about it.
    I have my workou for today.
    I already did this workout in the past so let me beat my record and I’ll come back to you.
    I wanted to say something about ninja jump. The first time I tried it I was so scared of falling that I couldn’t concentrate on lifting my hips. What I did is that I went on my bed to practice. The matress is hard enought so I managed to improve and jump properly. My boyfriend though that I was turning crazy.
    Then I switch and tried on the floor. I putted a pillow on the floor (just in case, actually more to give me confidence)Now no bed or no pillow needed. And my boyfriend is getting used to me trying exercises anywhere ;) Thank you Zuzana & Fred.

  • Robin

    Dear Zuzana and Frederick.

    Yestoday i quit my gym, and as a bonus for that :) i order my ultimate body press set as you also got, and as a bonus for complete my 30 days challenge i bought my big TO bodylastics set on http://www.bodylastics.com
    And when my next 30 days challenge end i buy some kettlebell’s.
    LOVE YOUR WORKOUT GUYS c¨,).

  • Nathaniel

    I did the workout, excepting that I substituted the jump rope jacks for jumping jacks (for noise and preference reasons), I substituted reverse pushups for pull-ups, and I did 10 pull-ups and 10 knee raises per round instead of 5. My total time was 15:49.

    Awesome workout! I was sucking wind before my second round was over. I found that pacing myself with music made it a lot easier to stay focused and motivated during the workout.

  • Aneta

    Ahojky Zuzko :)

    Tvé cvičení je úžasné. Jsi má inspirace, začala jsem podle tebe cvičit a cítím se o mnoho lépe:) Jen škoda,že některé díly neděláš i v češtině :)) (Přeci jen spoustu diváků a podpory máš z ČR:)

    Měj se krásně
    Aneta:)

  • Tali R.

    Zuzana, Zuzana, Zuzana

    this was the mother of all workouts. i loved it and it made me want to cry in the 3rd round.
    the good thing is i can do now the Ninja jump, but why with a Tucks????? you like to see us Suffer. :-)
    my time was 26:50 – its still good but i was hoping for better.

    thank you both soooooo much

    good day

  • Charlie D.

    Good one! I beat you: 20:10:99. Although I’m not super proud of my time, because my last round took me one and a half minutes longer than my first round. Slo-w-i-n-g…d-o…w…n…

    Also – I dont have anywhere where I can fully extend for the leg-raises, so I have to bend my knees some – cheating, I know, but I’m not sure how to get around it in my current setup. Maybe I should have done more reps or something. Tips?

    Thanks again.

    x

  • Charlie D.

    Oh no! I was counting the jacks wrong! You usually say that every time your feet touch the ground is one rep! I only did half of them! I’m going to do 150 more and add it to my time! Sorry!

  • Charlie D.

    ok – now I’m at 21:27:01. So I still beat you, but at least I was fair this time.

  • Monique from the NL

    OK, this workout was great but tough! The burpees and push-ups almost killed me. The ninja tucks are always difficult. I managed to do about 3 proper ones per round until I had to resign myself to use my hands to help me up with the others. I’m hoping that with time, I will get stronger and make 10 proper ones. My time (which is a bit fast because of the cheat ninja tucks) was 22:45.

    Monique :-)

  • Cassondra

    Thanks so much for this work out, I just did it this morning and it kicked my booty… but its nice to have such a challenge rather than just breezing through a routine.
    Thanks again, I love following your workouts,

    C.

  • Thandi

    I have fat tighs and after every workout can feel them in fire then anything else.Im worried that I will be building them up more and more instead of loosing some centimeters :-(

  • Klarusha

    Hi Zuzana,
    Hope that you found a great dress for your brother’s graduation ball :-)
    So, I started doing your workouts about 2 weeks ago im sure that i probably cant tell much from this short time but i feel like my thighs might be getting bigger as the muscle is building and I was wondering if that is just a phase that everyone goes through and then all of the sudden they get smaller? :-D hehe .I love the shape you are in and its really inspiring but im a bit worried about getting the results i dont want and that is to get bigger instead of smaller with muscle.
    Hope to hear from you soon.
    Klara

  • lilu

    Hi Zuzana.
    Thanks for keep us in shape with your great workouts. I have to tell you that I’m addicted to your workouts, they are amazing I feel so good!
    I need to ask you something. The days I do the Hanging Leg Raises or lower abs I bleed. I don’t know if I’m doing something wrong the thing is that I don’t feel any pain (just the normal on the abs) I don’t know if this is normal. I’m a mother of a 3 years old girl and I don’t know if this has something to do with it. If you know something that can help me I really appreciate it.

    Thank you!

  • http://www.bodyrock.tv Andreea

    Hi Zuzana

    I have my pull up bar now but none of the doors feet,so i took the long bar and put it for my reserved push ups and for my hanging leg raises i used 2 closets of my mothers room…so i’m i little bit content of these improvisations… tomorrow i will have 3 weeks for my one month challenge…so when i have a little bit of cravings a take a little spoon of honey..or a fruit like strawberries,things like that…frederick said that you will be posting another recipe …so i’m looking forward to that…please tell me what are you eating as in more salads?…because of the summer is so close?!!!…

  • Jana

    Jdete na maturitni ples? Uz se tesim na fashion hall protoze jsem Tvou figuru vzdycky chtela videt v satech. Urcite budes na plese nejkrasnejsi. Prosim udelej video nebo nafot jak na ples jdes; chtela bych videt jak si nechas udelat vlasy! Mohli byste take natocit male videjko z plesu at cizinci vidi jak to u nas na plesech chodi? Ve ktere ctvrti jste se zabydleli? Byt vypada krasne velky.

  • Kairi

    You are just so great ! Thanks to you I got my motivation back which I had lost for many months until now. I did your workouts for a week and now this week I will go on with them..Actually I am just thinking which workout to do today :)
    You are my idol and …i wish i could talk to you through email, even though it is not possible, unfortunately:S ??
    But I will follow you and I´ll let you know how I am doing ! :)
    Good luck for you both, Zuzana and Frederick!

  • Hayley

    Hi Zuzana!
    I wanted to ask you a question about my abs. I work them out often and they are hard and defined, I can even see a 4 pack now, yaaay! But when I turn sideways, my abs still look so thick. How to I get a thinner waist, and a nice curve in my lower back?
    Thank you!!!

  • tara

    why are you guys moving every couple months? that must be so annoying.

  • Violete

    I have a question, I’m not sure about how you count the side jump lunges, do you count everytime your feet touch the floor? or is it 50 on every leg?… so that would be actually 100 reps =(. haha
    sorry about my english, hope someone can help me with this doubt.

  • Andy

    Regarding the side jump lunge 50 reps, is that 25 per side to make 50 or 50 per side?
    I did it 25 per side.
    Thanks for all you help. Awesome workout.

  • Mexerik

    i did this today =) my time was really bad =( cause i don’t have a dip station but i used the two chairs as it… and i have problem whit them hehe.
    thanks for all the videos and workouts
    i got a questions… do you have any favorite exercise?
    and… are you Frederick as flexible as zuzana?
    thanks in advance
    see ya

  • Eve

    Okay for this workout I decided to go for it. Push myself for 3 rounds.

    I was able to finish in (clears throat) 43 minutes. I finished in 43 minutes because my son woke up from his nap. lol. I did make it to the 3rd round AND I was on my second ninja jump/tuck before my son woke up. I was struggling my legs were really tired. I did finish my last 8 ninja jumps in 3 minutes later in the evening. So my time is 46 minutes..lol. does that count? :-)

  • lauren

    32:55 was challenging but a truly awesome workout.

    I have never looked forward to my workouts as much as I do now.

    Hugs for you both!

  • http://www.30bananasaday.com/ Brie

    Whew, this left me in a pool of sweat, great workout!
    It was the first time I did this workout, but at least I managed to beat your first time hee…hee… 27 mins.

  • alondra

    hello, I’m a fan of yours from last year, I like Stephy, I’m doing a test, I entered the gym and I have two kinds of training, a period of approximately 45 minutes, when I feel tired but when the muscle cooled I do not feel anything, and obviously do not sweat in torrents as I do your workout with only 20 minutes of intense work and where the next day wake up with pain caused by the training, you’re the best, good day to you and Frederick

  • Suecia

    Hi Z :) I miss your chit-chatting in the kitchen :)
    Thankyou both for your great efforts! The bootylicious workout is great + eazy to remember.

    Cheers

  • Jenna

    Loving the workouts —

    I have a suggestion for alternate in getting stronger at ninja tucks (I still can’t do them, my biggest fear is of landing terribly and an achilles tear!)

    From the start position, instead of kneeling on both legs, try one leg in kneel and other up with the foot planted on ground (in the landing position). This way you can get the feel for the strength and motion needed to propel off the ground, but the support of one leg.
    It’s helping me build up the strength needed – hope it helps any of you.

    Oh and one other thing — the most effective way I’ve been trying to motivate myself lately when I don’t feel like working out, I tell myself:
    “If I do the workout right now, I can definitely take tomorrow off and not feel guilty”
    ( … but truthfully, “tomorrow” comes and I usually tell myself the same thing!)

  • Claire

    Those ninja jump tucks are killer!
    I did assisted pullups and burpees (pushups on my knees) and finished this workout in 22:30. I added another 20 pushups at the end to make up for the assistance.

    I am dripping sweat! Thank you, Zuzana! I hope that someday I’ll be as strong as you … I would love to be able to do real pullups.

  • Aj

    That looks heavy :|

    I`m going to do this workout tommorow! :) well we will see!

    Keep going the awsome workouts!

    by the way where did you get that awsome gloves? i`ve sawn them in other videos of ya ;)

    greetings!

  • nikki

    I have a personal question. I was wondering, how do you guys move around so much.. I mean work wise how do you do it. Also is there a reason you move around so much..
    If this is to personal i understand. I am a big fan of your website, and i follow it every morning at my home gym :)

    I am trying to get my mom to follow it, but she says she is to old. she is only 50!! but i have got all my friends hooked

  • Madison

    I am having such a hard time doing the Ninja Jump Tucks. Going to try your recommendation with putting my hands on the floor…I think my core is not strong enough to do this yet. Your workout routines kick my butt! Thanks!

  • morrisongirl

    Hey Zuzana,
    I am a loooong way away from completing your workouts from the beginning to the end. For now, in my present shape I am just not able to do it- yet! I started out with your beginner workout and today managed to do 4 full rounds of your older jumping rope workout. Maybe it’s not much but it means a lot to me! I am really overweight- 95 kgs. Need to lose about 30. I know it’s a long journey but you are soooo motivating. I am finally over just looking at those workouts and finally giving them a try. Can’t wait when I am finally able to complete one of those really hard ones. How will I ever be able to do a diver pushup (oh my gosh) or one of those one leg aquats. Well- seeing you do it I know it gotta be possible :). You look wonderful and are a truly amazing person for sharing this with everybody. Best wishes to you and your husband. Greetings from Poland

  • Sven

    I love your workouts and they are really challenging. When you do the workouts do you repeat each same exercise for example 3 times and then move onto the next one or do you go through the whole programe and repeat the program a second time.

  • Polyxena

    Had to stop this one at the end of round 2, started getting really bad muscle cramp and couldn’t continue. :(

    19:57:63

  • Ruth

    Hey guys,

    I’ll admit that my abs weren’t on fire BUT I got a great sweat and, according to my polar f6, I burned about 200 calories in the 20 minutes, which is great for me because I’m pretty small.

    Thanks for another great one!!! :)

  • Christina

    Hi Zuzanna,
    Thank you so much, I love your site and I love your workouts! I am an athlete and I have hit a plateau and have been stuck at the same level of fitness for about 2 years!! I have been doing your workouts for 2 weeks and it has helped me so much and also helped me burn some fat which I haven’t been able to do for ages. My times are getting much faster, so thanks for that! Could you please tell me how you are finding your kettlebell. I am very interested to know how you are getting on with it. Thanks so much for your help.
    Christina x

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Great tip for the Ninja jumps. Thanks a lot I will try to demonstrate that the next time :)

  • Kristin Marley

    21:59 was my time and it killed me. The burpies really slowed me down but I did all of the pull-ups without a chair for the first time! I kept the rings a little lower so I could barely put my toes on the ground to help when needed. I love these workouts and love when I can notice my strength increasing!

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Ahoj Jani,

    ja vubec nevim co si udelam s vlasama, pomoc! :) Ja uz vidim jak to budu 3 hodiny pred zrcadlem vymyslet a nakonec si ty vlasy dam stejne do culiku. Snad mi nekdo poradi.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    HI Lilu,

    is it possible to ask your doctor if these exercises could be the reason of your problem? I haven’t heard from anyone else yet having the same problem.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Burning is good, and doing your workouts regularly too, but you have to make sure that you won’t feed your muscles too much. Cut down on your portion sizes and eat more often. The size of your muscles will always depend on how much do you eat.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Ahoj Aneto,

    mam z tebe radost a jsem rada, ze mam v Cechach podporu, ale kdybych delala videa v cestine, tak by jim nikdo jiny krome Cechu nerozumel a to by me mrzelo. Jen at se Cesi ukazou jak umi pekne anglicky :) ja vim ze umi!

  • http://2lola.over-blog.com/ lola

    Jenna says:
    March 30, 2010 at 2:23 pm

    Loving the workouts —

    I have a suggestion for alternate in getting stronger at ninja tucks (I still can’t do them, my biggest fear is of landing terribly and an achilles tear!)

    From the start position, instead of kneeling on both legs, try one leg in kneel and other up with the foot planted on ground (in the landing position). This way you can get the feel for the strength and motion needed to propel off the ground, but the support of one leg.
    It’s helping me build up the strength needed – hope it helps any of you.

    Oh and one other thing — the most effective way I’ve been trying to motivate myself lately when I don’t feel like working out, I tell myself:
    “If I do the workout right now, I can definitely take tomorrow off and not feel guilty”
    ( … but truthfully, “tomorrow” comes and I usually tell myself the same thing!)
    Reply

    Yes if you could show us, i tried but i’m not sure i did this well, but if i did well it’s still challenging.

  • Brandy

    Hi Guys!

    Can’t wait for the next workout!

    Zuzanz-in an older post you mentioned issues with acne, and using Pro Active. You said it was working. Did those results continue? Do you still use it, and are you still happy?

    Love you two!!!!

  • Jana

    Ja bych to sverila kadernikovi/kadernici at Ti vlasy vycesou do nejakeho plesoveho drdolu. Mas moc hezkou tvar, a vycesanim vlasu nahoru Ti jedine vynikne.
    Bohuzel bydlim v LA, a tak Ti nemuzu poradit zadny vyzkouseny salon, ale jak jsem se tak divala na ruzna ceska TV vysilani na internetu, pripadalo mi ze kadernik jmenem Libor Šula docela rozumi tomu co komu slusi. Jeho salon je v Dušní 11, na Praze 1. Zadej si ho do Googlu a vyjedou Ti oteviraci hodiny a telefon. Ja jeho info nalezla zde: http://www.salony-krasy.cz/salony/libor-sula-the-salon/
    Hodne stesti!!!

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    I enjoyed doing my workouts outside a lot more although I don’t like to have too much tan. Both have cons and pros I think.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    I will try, but I don’t think that he will want to be on the video. We don’t know yet how long we will stay here. Right now we are just enjoying the time in Prague and my family.

  • Jana

    Prave jsem nasla primou webovou stranku kadernika Libora Šuly (na plesovy uces):
    http://www.liborsula.cz/en/about-us/

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Yes it is :)

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Hi Dave,

    what about eating less food? :) If you wont feed your muscles, they won’t grow – they will only get hard and sculpted.

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Ha :) I will try to do silent workout

  • AnnaSirena

    I’m so tired=))
    Nice workout! – My time is 29:12 =))

  • Melissa

    Another awesome workout! I’m always exhausted but feeling energized after every workout which keeps me motivated to keep it up! And thanks for the new body, I can’t wait for summer to show it off!

  • Corinne

    That workout was super!!! I love your pink workout pants. You have inspired me to wear cuter workout clothing. :) Can’t wait to chek out your latest fashion haul. This has become my FAVORITE website!!!

  • Corinne

    P.S. My time was 22:20, but I did the cheat version of the ninja tuck jumps. :( I’m getting closer to not feeling like I’ll fall on my face when exploding up from the exercise. :)

  • Jenna

    after seeing my post I thought I should clarify,

    – workout gets done today!

    … then tomorrow, usually tell myself the same thing — it’s helps take off the guilt for when i actually do need to take a day off, cause at that point, it’s “well, I’ve done X many workouts so far this week”!

  • Frederick

    love these so much thanks!!!!!!!!!!! :)

  • Frederick

    We just went hardcore and got used to drinking coffee without sugar – give it 3-4 days and you won’t even miss it.

  • Jenna

    maybe corny but if you can picture when a man is “down on one knee” for a proposal, I was suggesting that sort of split stance … and so then you have the one leg with planted foot, that leg will take a lot of the weight to help you propel the knelt-down leg up and into the low-deep squatting position – before pushing off with both into the jump-tuck

    hope that helps give a better visual idea!

  • Frederick

    ok…

  • Alex

    I finished this workout in 20 mins and 39 seconds. It was a great workout, those side jump lunges really work your butt – it is sore today!

  • george

    19.23
    killed me.

  • Rashell

    Zuzana,
    THANK YOU for re-inspiring me and re-motivating me to work my hardest, be creative, and have fun with my workouts!! I used to have so much passion for being fit and looking lean, but have lost much of it over the past two years, out of boredem and hitting a major plateau. I found your site and now I actually LOOK FORWARD to doing your workouts every day! (And don’t miss the 2 hours at the gym). Thank you, thank you, you are an amazing role model and so generous to post your workouts for anyone to follow. I ordered the interval timer and installed a pull-up bar into my closet (the only door way that would work in my house), and I am enjoying both of them : ) *One question – I cannot for the life of my do the Ninja Jumps, It feels like I’m going to rip my knees off.. any exercise I can supplement with?

    Thanks again and keep up the good work! You’re amazing!

  • Jana

    I also miss the coffee talk!!!

  • jed

    Hello,

    I have been following your routines for 2 months now and all I can say is they are amazing. I love how you change it and they dont take a lot of time. I love the intensity as well.
    A few people at the gym talked to me randomly
    about my routine because they see how intense it is and they want to try. I guess I am making a few more friends because of your routines, I also add my own twist to them.

    I was just wondering if you know some cardio kickboxing routines. I am interested in martial arts and have learned a lil bit about it, but it would be great if you can show us some, that is if you want to. Keep up the good work and you are an inspiration!

    Cheers,
    Jed

  • Mickela

    you can call that workout the silent killer,ha ha!

  • Hannah

    Hey there!

    I’ve been doing your workouts for a couple of weeks now and I already feel so much stronger! Some of your exercises are still going to take some work for me, but today I did the ninja jumps!! Well, I did about 17 failed ones, but I actually got to my feet the last few times (I only did two rounds…the burpees were killing me)! What an incredible feeling!

    Thank you so much, and keep the challenges coming :)

  • Lika

    Love you workouts! I tried them and they are fantastic! Now my question is where can i get the outfits you get for working out! I love them! I live in Vancouver, BC and there is LuLu Lemon, and everyone wears the same stuff!!! But I love your outfits!!! please let me know is there a website I can order them from?

    Thank You!
    Lika:)

  • Alex R

    Hey Zuzana. How are you doing?
    I am really enjoying your workout videos and implementing them into my own workout routines. =0) it’s funny because I think I introduced some of the workouts you do to my gym, everyone seems to be doing what I am doing now. I was wondering if you would be able to check my subscription to your website through my email account. I subscribed a while back but I never get any emails with updates to your website. I’d like to receive the updates by email because it makes it easier to access your workouts through my BlackBerry phone. Thanks again and keep up the good work! Your look great and are in really good health !
    p.s. my email is tumi2k9@gmail.com
    -Alex

  • Danielle

    she does the whole routine with one round of each individual exercise immediately following the other, then repeats that.

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

    Hi Rachel,

    It all depends on where you are at. If you can feel your muscles under the skin and feel you can easily do the K-bell sit ups or Hanging Knees Raises then it probably is all down to how much fat is over your abs. It can take a few weeks to a few months to loose that fat even if it’s only a couple inches or so.

    –Chris

  • http://none David

    Hey body rock; how you doing!! :P
    this is sincere message! so please

    I`have been not working out for a long moment; then I found your video on utube <<>> that I was in better shape.. I start workout, and try your 40min full body workout! ouch

    Now I include some`s of your exercises to my gym time;

    A word for you Thank`s
    I get motivated, and appreciate your energie shared!!

    Hey! try this, as berpees` or (as ninja berpees`) get a place for “environ” 20-30 ft and jump foward each berpees, going and coming back would be one reps! try simple series..

    The movement of jumping foward increase cardio and leg charge.

    Hope see this exercise in one of your trainning prog. Thank`s (same cause your girl powered anyway) :))))but guy`s I tell you found it difficult

  • http://none David

    hu.. here its not 3am lol

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

    Hi Christine,

    In the text just below the vid above Zuzana mentions the Dip Station and links to the manufacturer Ultimate Body Press.

    I hope this helps,
    –Chris

  • Eniko

    Hey Zuzana!

    I tried really many exercises in my life, I always had 4-6 kgs plus. I could never do real squats on my full foot beacause of my achilles, and I always had a feeling that it prevent me doing this excecises with full effort and result, and is is frustrating. Is it a question of time, and it will come, or are there special workout to be able to do all squatting right?

    Thanks,
    Eniko

  • LAN

    Cool. I see the progress and differences from earlier videos and photos. Already hot and beautiful from the beginning and on a different level now. All good!

  • Liza

    Dear Zuzana,

    Thanks for the workout! Have you ever thought about writing an article on nutritonal typing? I watched a few youtube videos today on being a “protein, carb or mixed” type and the endomorphs, ectomorphs, and mesomorphs. Do you think this really matters when it comes to losing weight/building muscle, or is it just like all other diet gimmicks like calorie counting? :)

  • Anja

    Woman to woman: what brand is your top from? You surely have several of them in various cool colours, and i’m sure we are alot ‘out here’ who really would like to know where to buy one.
    Thank you for your help and your great exercises!!

  • Alana

    Hey Zuzanna,
    So I finally recieved my GYM BOSS Timer so I can now do my workouts comfortably without watching my laptop screen constantly,now am going to be so good at my workouts, I have been doing your workouts three times a week now because am studying for exams. But as soon as am done I will back to 5-6 times a week. I LOVE YOUR WORKOUTS I will never ever ever stop doing them my body has transform and my health is fantastic:) I now weight in at 122lbs at 5ft 7inches and my body is very tight. Thank you Z & Fredrick…..MUahaaaaa

  • Red Fox

    Nice workout, very sweaty and a real killer! (: My time was 27:28.

  • Audra

    Hey Zuzana & Frederick,

    Have you ever tried Scorpion pushups?

    It’s a great way to add extra weight to the pushup with your own body weight. All you do is as you’re lowering to the ground you bend one leg behind as if your trying to touch your opposite shoulder and then push up to regular position and repeat on the other side. It doesn’t take many of these to get to muscle failure. Maybe you can incorporate these into one of your workouts as an added challenge modification ;) I must be crazy to ask for more torture, huh?

  • Eva

    Hi Zuzana!!!
    I started looking at your blog about a month ago.(and i check it evryday for a few times!!!)
    I love to workout!!!I have alot of workout programes – and non of them is fun and amazing as yours!!!! I got hooked to your workouts!!! you are an amazing person!!!you give me alot of motivation and happyness!!!And I love it!!!Thank you soo much for your blog!!! I also orderd the Interval Timer and it’s wonderful!!! Thank you!!!
    I completed this workout 29:43!
    great workout!
    again thank you!! :)
    p.s.
    your body rocks!!! ;)

  • Carol of Austin, TX

    I know this kinda doesn’t apply to this workout series, BUT when you do squats, mainly wide leg.. When you come up DO YOU NOTICE: the top of your bum tuck towards your inside? Like someone is picking you up by the back of your pants…
    Is this the correct feeling.. do you have this feeling?
    PLEASE COMMENT :]

  • Natasya

    Hmm,I know u had some issues with your facebook profile, but to me it was the best. Very useful. Isn’t there maybe an option u can disable the comments?

  • http://30bananasaday.com Windlord

    Great job dropping your time that much, Z :)

    [3x: 18:03]

    subs/boosts:
    standard Jjax–no rope
    full Pullups
    Toes Touching Bar (TTB) hanging leg raises

  • Carol of Austin, TX

    well at least you commented :\

  • KT

    done.

    Where’s the next workout?

    How often is a new workout posted??

  • Ru

    one of my favorite workouts yet! it flew by. i finished in 20 minutes 13 seconds. It always feels good to beat Zuzanas score, cuz it barely ever happens. She destroyed my total reps score on the Sucker for Sweat workout that i did yesterday. Thanks as always Zu!

  • Amber T

    if that happens its something in your diet, most likely its because you need some electrolytes while you are working out. drink powerade or gatorade or smart water (which has electros in it) while you are working instead of regular water.

  • knowles51

    the pic of you on the dip station in a pike position–your abs are stinkin’ awesome! that’s motivation enough for me!

  • Jason Bjelkengren

    23 minutes and 37 seconds 3 times through for the first time! It was intense and I was learning how to do the exercises so had some wasted time.
    I was able to do more pull ups and push ups at the end to really get my muscles fatigued. I am enjoying the muscle confusion that comes with changing up the workouts.
    These workouts will help me drop the last 5% body fat (aiming for 10%) and get me ready for marathon season.

  • Kaitlyn

    I just ordered the dip station! Im so excited to get to do this workout! Thanks!

  • titi

    This workout it great! ALL you workout are brutal but short (thazt’s why so nice) and they work so extroadinaly)I’m going to try it (like i try to do all your workout). Before i was kind of too thin but now i’m quiet “musculor” ( a bit too much for my tast on my legs, even though my parents say i look very nice). How do you get super lean muscles (like classical dancers ) and just not muscles or bulk?!!! I’m scared that i’m going to get bulk because all that i want is to stay very slim but with lots of difinitions! How do you do that?? PLEASE RESPOND!!! Thank you also for showing how to do the ninga jumps!! I was a bit scared to them …. so…:) please excuse me for my poor englsh, i’m from France…

  • john

    27:00 for two rounds…I’m toast.

  • Zuzanka

    Ohh, I can´t believe I did it! I started excercising with you few weeks ago and this was first from yours killers workouts I did compleatly. How excited I was, when I look at my clocks and there was wonderful time (for me) – 28min 45 sec. But it ruined me, I want to sleep so much now and I have to learn for my exams..

    Thanks for your web, it’s perfect way how don´t go mad in the preparation for state exams. Thanks! :-)

  • Mickela

    call the silent workout. “silent killer” would be cool
    and since you guys are spies it is a perfect title.
    ;)

  • becca

    this is such a good idea!! So many people are not on ground level and cant do all this jumping and stuff because it will shake the whole house etc. I am on vacation now and i am in a huge room, but it is on the second floor. I have to go down to the dark dirty basement to do any of these workouts. lol thank you so much.

    Hahah good names:

    SILENT BUT DEADLY
    Silent killer

    I hope you like them:D

  • Victoria

    What amount of protein are you eating with each meal and how many meals are you eating.. I’ve been told that I have great muscle tissue that I don’t need much protein in my diet… what do you think?

  • Lisa C

    HI Zuzana! I love your site and workouts. You really inspire me. I also love your workout clothes. I just bought the workout pants from this video but need to get them hemmed. Did you have to hem yours? What is your inseam? Are you tall? I don’t want to cut the flower. Do the shrink after you wash them?

    Also, can you please include your daily diet on your site. I need food motivation too!

    Thanks.
    Lisa

  • http://bodyrock.tv veronica orozco

    woOow !! your workouts are awesome i love watching them and doing them i´m 17 years old and i love exersicing and i know your workouts will help me out alot thanks and keep up the good work congrats!!!!!!!!!

  • Ashly

    Congrats for the web page and that perfect body!!
    I love those black pants with the pink flower … I have been looking for some like those for a long time! where did u get them?

  • Duskshade

    I did this one first thing in the morning.
    First time doing one of your workouts. Half way i was doubtful if i could finish the whole thing off (the burbees were kinda tough on me), but i managed, and it was a great boost to my workout motivation!

    I didn’t have a rope so i was forced to do what Wildlord did :(

    Time was 15:02. Sweating like crazy and off to shower :D
    Thanks

  • Kris

    Hey Zuzana,

    Thanks for the workout it was a nice change to my Running, Swimming, Cycling and just lifting. Wow some of the execises were out of control but fun. I’m going to start working your workouts into my routine just to shock my body and to get a little change of pace. Thanks and I’ll stay in touch as I get BODYROCKED.

    Sincerely,

    Kris

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

    Mia, sometimes they have glitches and messages do not appear

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

    Brina, for info on the timer, i suggest you read the text again and you will find it.

    Re Zuzana’s tops: mostly Lululemon.

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

    “Bitches be locco” LOOOOLLLL

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

    Love the names!

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

    Amen to that Luisa

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

    Come um pouco mais Flavia
    translation: eat a bit more Flavia

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

    Go ROBIN!!

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

    oh man, last time I did this I managed it in 23:43 minutes. I will take this one head on tomorrow morning. Am very curious to see what I will do this time.

  • Divann

    My first workout! 28 minutes! I dead …….

  • Pavla

    Ahoj Zuzko, porad sleduji vasi stranku a je to super. Ja zaroven porad predcvicuji v LA fitness v Indianapolis, takze se inspiruji tvymi cviky. Cetla jsem, ze jste koupili byt v Praze, tak je super, ze chcete zrealizovat neco podobneho i v Cesku. Kazdopadne jsem si vsimla, ze mas moc pekny retizek, tipla bych od Swarovskyho, aspon to tak vypada……by nebyl spatny napad delat i jim reklamu..hm? Tak se mej hezky a drzim pesti……Pavla

  • Krista

    This was my first time trying your workouts, what a fun change of pace! I thought I would never complete the 3rd round of the burpee pushups. My time was 20:39. I didn’t use a jumprope, just simulated one. I did full pullups, and almost all ninja jumps without having to use the “easier” method. Those were as mentally tough as physical!

  • Pikmin

    First time I try it: 28:40. I replaced Pull Ups by 20 Woodchops and Jump Rope by High Knees.
    Even my ears are sweating (not jocking :)
    Yours
    Pikmin

  • Bbln

    Wow, I surprised myself, 28:22. It seemed like 45 min at least :D

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

    just completed this workout. Last time it took me 23:43 min. Today it felt like I was running the gauntlet and it took me 21:48 min. Yay!
    HECTIC! but such a good idea to chase after your own or someone else’s time!

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

    oops i just realised that I did 10 reversed push ups instead of 5!

  • http://bodyrock.tv Kristin

    Most of this website is Database Error!! I can’t even read half the info on here. Please fix!!

  • Frederick

    Hi Kristin,
    We have had a lot of new visitors lately and it has completely overwhelmed our site. This spike in visits is causing the errors. The good news is that we have commissioned a redesign of the site that will fix all of these issues :)

  • Erika.hueso

    Great work out i will include thisone tomorrow i just came back form the gym,i love your page and watch it everyday lookinf foward your new videos.xoxo

  • Sabine

    Hi Zuzana,

    Right now I’m so frustrated. I really really want to do the Ninja jump tucks, and my body just won’t listen to me! At the same I will be so happy when i manage to do it. I have promised myself y challenge me.
    So when I’m able to do the workout, I’ll write back and be proud of it.

    Best regards,

    Sabine from Sweden

    Ps. You are a very inspiring person :)

  • Isabelle

    Just saw this website a few days ago
    Tried doing the Ninja Jumps but had to use my hands to start it
    Although my 4 year old girl was able to do it like it was nothing

    Love your site
    I hope it will be on for a long time

  • Sara

    Woooowwww!!! Zuzana, I’m actually trying to follow the P90X workout, but ran out of motivation last week. I’ve been following you on your site for a year now, and been doing your workouts little now and then on my “rest days” (when I don’t feel like resting). But this week, instead of the P90X, I have been catching up on your workouts, and Woooaahhh!!
    I TOTALLY LOVE THIS ONE!!!

    I was kicking my ass to beat your time, and I made it in 21min and 7 sec. *Yaay* But I finished totally out of breath, and dehydrated, gasping for water. I’m sweating from everywhere! hihi!

    Endorphine is kicking in, and I’m LOOOVING IT!!!! (Going wild here, but haven’t been this out of breath in ages! and I run marathons!)

    Well, just writing to thank you for this happiness on a late tuesday night. And also, this was SOOOO much better than the P90X, and it’s free, and you’re so much more prettier than Tony Horton ;-)

  • Frederick

    hahaha…

  • Ru

    Well, really stoked right now! 2 weeks ago i posted a comment about this workout and that i finished it in 20mins13secs. Well i just finished the same workout and completed it in 17mins37secs. I know its only a few minutes difference but to me it’s significant progress. I pushed as hard as i could and thought my heart was gonna burst out on my chest.
    I have been doing your workouts 5-6 days a week since March 7th and as you just read, i’m making great strides in becoming the most fit i’ve ever been in my life (29years old). I have told everyone i know who’s trying to get into shape about your site cuz after all, it is the best website for fitness on the internet, hands down.
    Thank you as always guys. I highly respect your integrity and humbleness. And i’m really glad all your hardwork is paying off. You deserve all of it! : )

  • leo

    Hey Zuza. What would you suggest to be the best exercise for the lowest two abs? I can’t get any exercise to work them out to a point of definition :(

  • MOMO

    hi Zuza , i wanna knw exercises 4 the lower abs n i have already the 6 packs n i can see them n feel them but there is a little fat on it that i cant make it go away , HELP please !!!

  • Lolly

    I like the way that you have edited this with outside filming as well as indoor.

  • http://none dianett doyle

    I want to start by saying , i love your site! I’m thirty six and i really never excercise before. I am out of shape but im not fat , i quess im what you call a fat skinnie person. I want to start woring out but i want to do it right , i dont want to hurt myself.I have bad knees, i asume is because i dont workout at all. I dont know anything about calories or how to start a workout plan. Please help!!!! :( Oh by the way can you tell me where can i but that pull up bar. Thank you

  • lena

    i finished this in 22 min 19 sec… it was really tough though. my problem is i am so skinny and i want to gain muscle! PLEASE help! anybody?!?

  • Nam Nguyen

    18:23.25
    Good workout! highly recommend

  • Eduardo

    I like all your videos.I always do my workout in the gym but your workout combining with the gym is perfect now I see very good result. you are a rock.

  • Hannah

    you have the body that every girl wants, no joke. you are sooo lucky. do you only workout for 20 minutes a day? cus i have to workout for 2 hoours to get results

  • Sharon

    Hi Zuzana, i just heard about your website from a friend of mine. You look amazing. My question for you is that I am a starter and I don’t know where to begin? Do you warm up? and I guess what video would you recommend a starter to workout with? I can barely do push ups and pull ups and I noticed that most of your work outs involve both or either of those work outs. What would you recommend me to start with?

  • MariaBjørgJepsen

    12 minutes sharp! Much harder than it looks like for thighs and cardio!!! Maybe because I was a bit sore from the start :) I have no rope, which made me faster in the Jacks.
    Love, Maria

  • Vivi

    10.42 min !! yes !!!
    What a pleasure to do a workout outside when the sun’s shining !!!

  • Sarah G

    19:12!! Woot woot! All in good form :D This one is truly brutal.. the skipping adds such a kick in the butt! Loved it! Thanks guys :)

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

    23:53!!
    late for work again, haha

  • Zoe Quixote

    21:27!! thanks!!

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