BodyRock.TV

This was a really good workout!

For the skipping: Instead of the 30 sec intense, 10 sec rest interval, I opted for 45 sec intense, 15 sec rest.

I think my abs are really going to be sore tomorrow but I managed in 23:45.

Thats a good workout!

Zuzanna, what is the Tabata protocol?

Zuz, I’ve got a question for you. I did my workout yesterday and today I feel really sore, so I decided to skip my today’s workout. I think this is all right. But you’re working out every day!:) How do you do it, girl? Is it okay for my muscles if I work out even though they’re sore, or should I take this really seriously and have a day off? Thank you, and keep going ;)

Zuzana

I completed this workout in 35 minutes and 38 seconds. Since I have no timer, I did the jumps according to your older workout: 500 jumps. I split them in two, so I did 250 at once, then I took a one minute rest and did 250 more…

Hi Zuzana!

I really need help with jumping rope! I am doing it wrong.

Can you give us a tutorial on basic speed rope….and then also the fancy moves like scissors, etc. which jumping? I don’t know how to figure out if my rope is too long/short, and my timing is off somehow.

Thanks!!!
Denise XOXO

Wow, this is a cool cool one ! Even one I can do without a jumping rope (unless i decide to redecorate my apartment with broken appliance – might happen ;-)) !
Saved it in my favs, i think i’ll do it this weekend !

I was browsing through your older workouts yesterday, from last year when you were in Canada. It’s amazing how much you have changed (you seem to have lost even more fat, and/or gained muscles and definition). But more than that, it’s amazing to see the progress you’ve made in your practice ! Your workouts now are even harder, and yet they seem to be easier on you (especially your breathing) !

I think people who wonder if your method works should just have a look at your older vids ;-)

Hi i want to reduce my belly fat and reduce waist right now my belly is 35″ my weight is 73kg age 31yearold
Please tell me very effective exercise. Thank You

wow zuzana!!i like the mix of old and new video because………..wow……..u sure can see a difference with your ab definition compared to the first time u did the workout!!!!way to go!!!reallllly nice!
xoxo
rose.

what is the chance you would tell us your body fat level if you know what it is please it might help us to get better results in our workout
also i have been getting an error on your site and have to go to you tube to see it anyone else have this problem
have a fabulous day
and thankyou

i know you busy and all but i have a question still in moderation so ill ask again how long ago did you get your issa cert. and was it hard did you take it online
i am thinking about it and have been for a few years any of your help would be great
thanks again

Hey Z!

Thanks for an intense/quick workout. I really enjoyed it. Have a great time tonight :)

Great ab exercises! Very unique! I will have to try them out today….

My question: What FOODS are best for abs, or shedding fat?

Also: What role does FRUIT have when trying to shed fat and get LEAN muscle? I hear mixed reviews about fruit as it is a natural sugar/carb.

Please reply! I am dying to know!

Keep up the great work!!!

Looks like fun! One of these days I got to learn to jump rope. Wonder if you can teach an old dog new tricks? :-) I love your intensity, focus, and technique. Good stuff! Rock on…..

Hey zuzanne,
I am a faithful follower of urs and completely love u :) u inspire me more mentally and psychologically alongwith but obvioys physical inspiration :) but I do hve some questions all the time and I hesitate to ask them just thinking tht u might not reply which will hurt me :( i almost consider u my elder sis and respect u alot… I will really appreciate your help and for starters just a hi plz?

love
sonal

I wanted to look for some workouts on your site that are focusing more on abs, so you were just in time with this workout :) thank you o much! have fun tonight!

Hey Zuzana and Frederick! Awesome workout as usual. I did the Ab Blitz a while back but was not good at the jump roping yet. I have improved a lot and figured out the different kinds of skips now (not as fast as you Zuzana lol) so this will be a lot better this time. Have fun and be careful going out and we need coffee talk!!!

Lauren

Hey Zuzana,

This workout was amazing…I am doing the 30 day challenge right now, today is my 13th day. Results are amazing!! I am feeling really really great, my clothes fit me differently (good differently), and my strength and endurance has gone way up. Thank you so much!! I look forward to this everyday!
Have a good time tonight

Where can I find the Ab Blitz workout?

Thanks

Its easier that Ab blitz workout, definetelly. Ab blitz is the most killer one.

Hi Zuzana, great site!!! I stumbled upon you on youtube and was wowed! Thank you so much for sharing your experience and knowledge with everyone. I’m writing to you from Chile, and I’ve recently decided to change my lifestyle and begin working on a new healthier me, and you’ve helped me so much.

Thanks!

I’m on my 36th day of challenge (yup I’m keeping it up!!), eating clean and doing your exercises nearly everyday. Everyone is telling me how I’ve lost weight and look skinnier!!! I think I’ll need to buy new jeans soon, because the ones I’m wearing now keep slipping down hahaha.

Thank you, thank you, thank you!!!!!

xxx

LOVED this work out !!
My abs are burning :) Thanks for the daily motivation !!

Hey Zuzana and Frederick!

I was doing really well and pushing hard with my workouts and then tuesday morning I woke up with a cold! I was so discouraged because I knew I should listen to my body and I rested all day instead of working out. It’s the third day that I’ve had this cold and I’m feeling a little a better but not well enough to work out. I decided I’m going to do about an hour of yoga and stretching at my house and then hopefully tomorrow I’ll be back into my routine.

Is this something you’d recommend? What did you do when you had a cold to not keep yourself from going crazy because you have to rest and lay down for most of the day? I also treated myself to a massive dessert after lunch yesterday just to add to the guilt even further!

Can’t wait to do this workout again using my timer instead of counting the reps, I bet I’ll like it much better! Thanks again for your website! You two are the best :)

I am a 230lb man and love your workouts, I have learned to use my bodyweight versus weight traing and my results have been great.

yay love when u incorporate the jump rope this looks soooo fun….what will burn more calories…45 mins. elliptical or ya 15 minute interval jump rope….zuzana you should look at different site for clothes like

asos.com

forever21.com

bebe.com

guess.com

marciano.com

hope that helps doll!!!

by the way pls do more videos of you and freddy you guys are too cute, and can you tell us how this site started and how you 2 met, i’m sure alot of ya fans would love to know that!

Hi Zuzana and Frederick-
I am glad you revamped this workout, it will be interesting to see how I do with the change of 500 jumps to the tabata protocol.
The last time I did this workout, I almost died from jumping so much, I have gotten better at it and now I enjoy it very much more than running.
I will let you know how I did.

Thank you again for being such a catalyst. much love from
New York City.

Love your workouts! I’m totally addicted to them. You keep me motivated to working out every day.
Thank you, thank you, thank you!

wow, you can really see the improvements in the definition of your abs and arm muscles! great job! :)

I loved this workout thank you both. Have a lovely Easter weekend.

How many hours a day do you work out? I’ve always wanted abs like yours but I have never been disciplined enough to have them. Anyways, your physique is inspiring and even though your workouts look like they are designed for women I think I may try some of the exercises. I did some squats using the Tabata interval today and it about killed me.

Hey!
I’ve been following your workouts for some time now even though I never commented on them and I can say that you are amazing! I always wanted to find something like your workouts. I never used to sweat this much. Ever.
I’ve been following your Summer Fitness 6 Week Exercise Program and it’s my last week now. I’m really happy with the results. I always hated working out and now I can’t get enough.
Ugh… I can talk a lot about it but all in all I’m happy and that’s what matters for me.

Oh… One more thing-you read my mind! I was looking for abs workouts today ;D

Hi guys!
Just a few things I wanted to tell you. I really think the fact that you do intensive/effective full body workouts in a short period of time is incredible easy in a busy schedule and it gives no one an excuse to skip it! Also, your work outs have helped me a lot to perform and remodel my body and people at the gym start mimicking these exercises as soon as they see me doing it. But most of all, since I have begun including a few of your full body moves into the weight lifting, I perform much better and on the 8th of Mai I will compete as Fitness Model for the UFE in Montreal. So I simple wanted to know how do you stay so lean all year long, do you watch sodium and all? What is your current body-fat. I am at 11 and my 6 pac inst as visible yet! Thank you!! Appreciated lots

Zuzana, I will be so happy when I’m not pregnant anymore and can do your workouts again. =pppp

zuzana i love this tabata/ interval jump roping. Compared to the last time i did this workout, i feel like i can channel my energy so much better. Instead of doing hundreds in a row, which i would just get frustrated with, i am now able to push at max intensity, knowing when i will finish. I dont have a gymboss, so i used a regular kitchen timer. First i set it to 20 seconds to see how many jumps i could complete in this interval, then i set it to another 3 minutes and 30 seconds. I would do however many jumps i figured in the first part, and then rest for 10 seconds. This worked out perfectly, and i had just finished the 8 rounds when the timer rang.

Wow!!!The One Leg Bridge, Leg Lift and Toe Touch exercise is a blast for the thighs and butt!!!I felt a little pain on my lower back on that exercise – is that o.k. or should I stop doing it when I fell the pain?(I have no back probblems).Thank you zuzana!!!
I wanted to order the dip bar that you recommend,But they don’t ship to Israel!! :(
Thank you for this workout!!!You two are amazing people!!
Thanks!!!
Eva.

o yea, one more thing. You look really good in this video, your skin looks like its glowing. And one quick question,

I am wondering what size jeans you wear? Just curious and i hope you answer:)

19 minutes with some modifications to suit me (no rope, etc.). The second exercise feels harder than it looks.

Thanks guys :)

Do you ever go to a gym to supplement your circuit workouts or do you only workout at home? I’m surprised that you can be this muscular without doing some additional weight training.

check out this dress
http://greatglam.com/pd-whatever-it-is.cfm#
very sexy , what is really nice about the dress is that it shows off your legs but not so much your boobs, but than it has this nice opening in your back. A CLASSC rule in fashion: if you show boobs hide the legs, if you show legs, hide the boobs, unless of course you want to go all out :), but this is a nice rule to stick to.

I started to do entire workout yesterday (not a joke). That was not easy. I like to skip even if, for the moment, I only do simple jumps. My legs like it too. I hope to see results at the end of may.

Do you prefer to workout on a concrete or wooden floor?

I remember not even wanting to attempt this workout when I first started to visit your website b/c it just seemed way too challenging to me. Today I completed it for the first time and I must say I really enjoyed it :).

zuzana, please help me, Im desperet…
i have 27years and I have a lot cellulit on my ties
what Im spose to do to lose it?
tnx
Ivana from Serbia

Day by day, I am getting healthier and stronger! Day by day, I am getting healthier and stronger! Day by day, I am getting healthier and stronger! Day by day, I am getting healthier and stronger!

Hello! I am a huge follower of your workouts. About 3 months ago I switched to an all soy diet and bought salba. I had seen it originally on your site. I loved the salba. I am 26 and weigh 125 pounds. After taking the salba a Tbsp for breakfest in my oatmeal once a day. I felt great until I missed my period. I never had any problems in the past with missed periods. The docters checked me for everything in the book. At this point it was 3 months since my last cycle! After extensive testing they found my thyroid levels dropped very low (which meant my thyroid was acting hyper and my metabolism was on an over hal.) I was eating whatever I wanted and not gaining a pound. Salba and soy where the only new things to my diet. My docter said everything looked natural in salba but still thought you can never know all the side effects.I wanted to get some advice from you to see if you experienced any symptoms from taking salba or soy. I I am now back to normal after stopping the salba and soy and really want to continue with salba because I loved the natural energy I got from it. Please respond with any advice you may have.I also wanted to know if anyone contacted you with similar symptoms. I recently read soy can cause a missed cycle. I tryed to research salba and couldn’t find any negative side effects at all which I thought was interesting. Your response would mean so much! Thanks

It has been 3 months since i started exercise with you, Zuzana and I have to admit that I do it really regularly.
I’d never been so ambitious before:D

[...] Abs Assassin Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

[...] Abs Assassin Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

This is such a fantastc workout for abs and cardio. The jump roping tabata is awesome for quickly jacking up the heart rate! That 10 seconds of rest flies by. Swapped between fast regular style and high knees…still working on the scissors and jump jacks. Soon!

Hello, hello,

I am back from a 7 day holiday and look forward to catching up on some serious workouts!

This one in particular looks like fun :)

Greets from The Netherlands

hi zuzana i tryed this ab work out yesterday and my abs are in pain today. i must say that i did not do the whole workout but still in pain my goal is to finish one of your workouts from start to end. i will do 1 all the way!

Hi Zuzana!

I write from the north part of italy, and i find your workout is amazing
I,m a teacher of phisical education and i do some work expecialy i teach swim.
During the winter i increased my fat level localized ( like evry man ) in the low abdominal zone, normal.
I practice your workout from 5 days, in a very simple way and i geting better day by day, i feel myself more tonic more active and i loss one kg……
You explained evrything in the video in a very good way and it’realyy simple understand..
I answer bout the subject of skinny girl….i like the muscular girl, i dont like the girl too skinny like top model, like athlete…bye Zuzana and thank for all!

Right, now i see that i committed some grammatic’s error..
the last sentences is that i prefer Athlete rather than top model…that’s all !

Bye!!

Zuzana wears size 25 – but this is the European size…

Abs Attack
Ass Attack
Fat Apocalyps
Muscle Ripper
Body on Fire

Hi David – Zuzana just does the workouts shown here on the site. They usually take just 20-30 minutes and sometimes less.

Zuzi says “hi” from across the kitchen :)

Hi Zuzana and Frederick!

I’ve been doing your workouts for a month and a half now, I love them! Is there exercises (aside from the daily workouts) that I could do additionally to specifically target shoulder muscles? I’ve been using my DIY pull up bar made from hooks on the door and a broom stick :) but I’m still too weak to even do one unassisted pull up, so I feel like those are not challenging enough. Is there an alternative exercise I can do to really break the shoulder muscle to make it grow? Help?

UUUH one thing I wanted to add, is that I like how you guys show clips of the old video against the new one, I can totally see a big difference in your body and also the way you perform the exercises, you seem more in focus and stronger.
You have no idea how it encourages me to keep going.

Hey Suzane,

i was thinking to do your Ab Torture Workout the only workout for my abs, will i get the full workout for all my abs? or should i workout something else to get the full exrsice for my abs?

Thnx for evrything, you will always be my model :D

keep rock on ;)

hi!

I would just like to say that your site really helps me exersise! i get bored of the exersises i come up with and you always come up with something new that i hadnt thought of!

thank you!!

-Andrea:)

i have to tell you how much ive learned from you…i was in good shape already but you have helped me reach the next level! i have so many people who ask what ive done to change and i encourage them to check out your site. really it is a pleasure to log on and see that you enjoy what you are doing and that you live a sensibly healthy lifestyle with no fads or gimmicks. oh..and ive learned to absolutely love skipping!!!thanks again zuzana.

do shoulder V push-up ;)

Hi Zuzana! thank U so much for all the amazing daily workouts!!! am from chile but I live on Mexico!! and am I huge fan of you work.

Best!.

BB

Hi zuzana

I have a question for you.

I’ve read on several sites that the best way to lose fat and gain body strength is to combine short burst resistance training with short burst interval training, say 15 minutes of each.
I’m really confused though as to the difference between the two. All these words being thrown around – weight training, resistance training, interval training – what exactly is the difference between all these?
The exercises you do – which category do they come under? If you do all those categories, can you specify which of your workouts are resistance-based and which are interval-based? That way I can combine a bit of both to get the most out of my workouts.

Thanks zuzana, your site is such a lifesaver.

S

Another awesome workout! practice makes perfect with that jump rope… which means I have a lot of practice ahead =)

This is my motivation every day.. I just watch one of your videos and I cant wait to do my next workout.

XO
mims

Hi Zuzanna,

Where do you buy your workout tops ?

Monifah`s suggestions are good :D haha

I really like this comparative stuff you are doing with the video guys- it is amazing, Zuzana, you have improved! I didn’t know it would be possible for you to get any fitter…

I`m gonna go do this work out right now. Thanks for it. one more thing, I can now do a full pull up on the bar! Thanks for helping me get stonger :)

So today I went hiking with my boyfriend to the Hollywood sign. It was great! And I noticed that your workouts did help because I wasn’t tired after 2hrs of hiking. I was even jogging up steep hills just to challenge my b/f. It was fun, his legs hurt after and he just said “Dam you and your thighs”
We were also wearing those military belts with pouches just because he likes that stuff.
Didn’t make it to the top because of time constriction dam work =/ maybe next time.

I think I have enough energy to try to pull this work out off.
P.S. THANKS FOR EVERYTHING!

Should I do a different video everyday or pick one and stick with it awhile.. thanks so much

Hey guys!

I just wanted to share with you an awesome story :)
It goes like this:

I was on my way to the pool the other day to get some Vitamin D and absorb some Calcium ;) and I got stopped by some girls who asked: “hey, do you work out a lot?” and I said “Yes.” (I do almost every day, so I think that’s a lot?) and then one of the girls said “Yeah, I thought so because I can see your abs!” (None of the other girls at the pool have (any) visible muscle.) Then they asked me what I do for my abs and I explained to them everything that you have told us (good diet, cardio, strength training, etc…) and then I gave them your website so that they can join our community :)

So, then, I guess I should say thank you for my body, Zuzana and Frederick! Keep it up, yeah?

Many good days to you both!

Hi, I’d like to offer you some advice about the shoulder muscles.
You can develop your shoulder muscles with many different exercises such as push ups, lifting Xlb dumbbells with straight arms out to the side, etc…
But if your goal is to do unassisted pull ups, then the best thing to do is to continue trying to do pull ups.
I’ve learned from personal experience and lectures that if you are trying to get better at something, then the best thing to do is to practice exactly that. I’m really into parkour so I used to think that if I spent a lot of time in the gym lifting weights and doing squats and whatnot then I would get better at parkouring. It turns out, however, that even though my muscles were growing and I could lift so much more weight and squat so many more times without getting tired, when it came to me jumping long distances or lifting myself up onto something, I still had a tough time because I hadn’t adapted my muscles to those exact movements.

So bottom line is: practice exactly what you want to improve on and you will master it…eventually. (Start small of course- don’t try jumping to a separate building if you can only jump 5 feet)

Anyway, sorry for the long comment and I hope I have enlightened you in some way :)

Well put!!! haha

you look like you are getting ready =) for some figure competition =)

Zuzanna I want you to know I completed my first figure competition 2 weeks ago and I used your workouts to help me through the brutal 12 weeks of training and dieting. Your workouts made my cardio actually enjoyable and exciting. I even bought my own little notebook made just for your workouts to take with me to the gym.
thank you for being such an inspiration

Hello, zuzana!!

My husband and I live in Georgia (in the US) and he stumbled on your site by accident–we’re hooked!! We’ve both had personal trainers for the last few months and have seen some results, but not as much as we hoped for… we started doing some of your archived workouts and are sore beyond belief–in a good way! :) Thank you for doing what you do-it’s awesome to have something new to look at every day!! By the way, jon told me that when i have a body like yours, we’re going to come to the Czech republic and meet you!!

I decide to do my workout on my rooftop today since it was such a great day and the sun was starting to set over the NYC skyline.
I got through the 1 round, feeling great.
Then,a very angry old school new yorker lady told me to take it to the park. I had to apologize and grab all my stuff and go back to my flat. It was too dark to go to the park so I will have to do this again in the park, possibly this weekend.

I am getting better at skipping the rope it felt so good, but it really upset the neighbor and she was a big angry old school New Yorker. :Z
quiet work out? maybe your secret agent workout? I know you guys have some sort quiet detective cardio. : )

U have improved a ton — between the 2 videos…amazing to see. Thanks for all the awesome workouts !

Great Work-out Zuzana! I totally felt the pain in my core-Keep up the great work-you are an inspiration! :)

It took me a little less than 30 minutes to do the whole thing…some of the exercises made me feel like a beached whale flopping around the floor…haha (that’s how I know it’s was a good one!)

HI!, I have discovered your workouts about 7 weeks ago and I follow them religiously. My goal is to be fit muscular adn lean. My question is, how long did it take you to acheive your level of fitness from the moment you just started working out. I am 21 years old and I have been going to the gym regularly before I discovered your great workouts, I know I have changed quite a bit but it seemed like it is taking a while for my muscles to really show up! My question is out of curiosity but also as a motivation! thank you
from Canada

Hi Zuzana;

I love your workouts there great. I’ve been doing them religiously for the last few months, I can finally say that the lunges, and ninja jumps are getting easier. At first they were impossible, and too brutal for words. Now I’m competing to go faster on the lunges, and the ninja jumps are actually possible – killers though! My dogs, Cowboy and Tesse watch everyone of my workouts, and look at me with sad eyes as though I shouldn’t be gasping for air through your workouts. Thanks much for the challenge you build into your routines.

Zuzana and Frederick, why is it soo hard to stick to a diet?? I keep trying to eat healthy and somehow somewhere during the day, I mess up. Every morning I tell myself that I can do this, but I just fall off the bandwagon and fail. How have you been doing it? It seems like you are so good at it, but this has been my biggest challenge yet.

Hi Zuzana,

I have been doing your workouts for ~ 10 wks now and have not lost 1 lbs and only 2 total inches while eating clean 95% of the time. I am definitely stronger, no doubt…but that’s really it! It’s very frustrating and I’m looking for some advice from you — I’m 5’4″ and 148 lbs! I’m going back to the gym for a body fat test to compare it to the one I had done a year ago. If that isn’t lower I’m just going to scream!! Any words of wisdom???

I have not been on for awhile, but i need to tell you your abs look great. They have improved a lot. Do you take any supplements?
Also love the $12 Little Black Dress

Where do you get all of your workout clothes?

i loved this workout except i ditched the rope because it was slowing me down because i kept tripping on it.
Thanks guys

Ahoj Zuzan! Nevim jestli odepises, ale treba te zaujme, ze tu taky nekdo pise z cech :) Dnes jsem nahodou narazila na tuto stranku a musim rict, ze je skoda, ze neni cesky :( I kdyz to ted mozna bude znit blbe jako od holky, ale mas moc hezkou postavu – tu by si prala mit snad kazda holka, co si budem povidat :) Bohuzel mne takovy dar dan nebyl, proto bych se chtela zeptat zda mas nejaky tip, jakym zpusobem se da shodit par kilo? Urcite to bude o cviceni, judlu.. Ale to vsechno vim, jen bych potrebovala vedet co jist, kdy.. Jak casto by clovek mel cvicit, aby to opravdu bylo videt.. Ci jsou dobre nejake potravinove doplnky.. Budu rada, kdyz mi odpovis treba i na e-mail.. Diky Andrea

Hi Zuzana,
I am a soccer player, and a friend of mine recommended your website. I was really impressed. Great workouts and you are in excellent shape. Our coach now uses your workouts in our practice. Keep up the great work!

thanks for the workout.. really a tough one..
hope you enjoy the evening

thanks
love

hey guys another great workout I feel I owe you a million thanks for pushing us to keep working out… !!I was wondering what’s Zuzana’s body fat level is.could you please let me know??

Hi Z & F,

today i did one of your older workouts, the “Full body Assault”, cause i wanted to try my new pull bar – i finally managed to get it in Greece.

Happy Easter :)

I am syked for this ab workout! I can see definition in my abs for the first time in my life and it’s incredible to be finally seeing major changes in certain muscle groups :) Quick question out to you Zuzana…if you aren’t too swamped to respond, please!! What is your response to people that are negative towards your physique? Either you are showing “yucky man muscles” (I’ve heard that women should not look like men, I don’t and don’t want to either) and a few of my heavier relatives (women) tell me at social gatherings that I am way to skinny though I am shorter than you a bit and tight, toned, and athletic in build. I am same size about as you though you look more ripped I’d say! ;) I am loving my body and feel great and eat great and yet sometimes these intended insults bug me and I am tempted to say something rude back (these that say it are not what I ever want to let myself look like) but don’t want to act the way they do. Just wondering a nicer way to deal with this sort of criticism that comes your way? If it does….? Thank you pretty Z, you & Frederick have influenced so many and for the better…hope you both have a relaxing Easter wkend and feel as terrific as you look! Lish

where can i buy that doorway pull-up bar? in a brazilian website… it´s very dificult and dangerous buy some stuffs from american sites…

thanks

Great workout.

I wanted to tell you guys that the video editing in the last few videos was awesome.

It really motivates me to see how Z has improved since the last time she did this workout. Not to mention the changes her body went through (even though they seem minor, you can see she lost a bit of fat and gained more lean muscle).

Keep up the amazing work.

Congrats to your brother.

For those with bad knees I do these high impact interval on a trampoline;the intensity is just as great with minimal impact on the knees and extra engagement of the core muscles

That’s a nice variation of the Abs Blitz – really like it!
BTW, I see that when you do jumps – skipping or ninja with tucks – the floor is really noisy. What about your neighbours? Do they complain? Mine don’t but I think they don’t like my jumping activity. Oops!

OMG, your abs have really transformed!!! I wonder if it’s that kettle bell?? You have much more definition in the abs now.

Hi! Hi from Kazakhstan!I’ve seen your exercises before the New Yeare…
Now was just checking what is your way to do good workout. In spite of my personal work for “bodybuilding” i notice that my press don’t want to look good, so after watching your video i found some new and good technics. But one exercise exactly from U-SHU which i used to practise ))) Now i going to explode my abdomen!!! )))
Thanks for your existence!!! You are great!

Well, i fall in love with 600 Rep’s exercise, and first time when i tried that training, it took me 56 minutes to finish it. Second time I got 51 minute.. and it is still going down.
I like these exercises cuz I want a nice six pack and hard belly cuz I train taekwondo and I get a lot of kicks in the stomack.

Btw, i Hope to see more videos like these for abs..
Regards,
Mario.

Tabata is an High Intensity Interval Training protocol : you choose one exercice and do it during 20 seconds at maximum effort, then rest 10 seconds, then again 20 secs effort, 10 seconds rest. At total you do this 8 times, for a total of 4 minutes.

The last intervals are really really hard (you do have to do maximum effort during the 20secs, no comfort zone).

Hi Zuzana and Frederick!
Wow, I’m happy: I just finished your workout… Very challenging, especially the butt lift (after the star crunch) and the side planks!!!! (Before I attempted to do the workout, just watching the video, I thought that those side planks would be the easiest exercices of them all. HAA! WRONG!!) I managed to do 20. Hm…
Thank you for your wonderful work, and your commitment!
Kisses from Québec xx
Isabelle

I love this workout! lately I’ve been wanting to buy kettle bells because a few of your recent workouts include those but I’ve missed the absolute no equipment required workouts. Keep them coming Southern California loves you

There are many, you can start to his knees in the same position and in a lower

Hello,

I enjoy doing your workouts. It’s so convenient to do a whole body workout at home, when you don’t have time to get to the gym. I’ve seen results and I feel energetic!. keep up the good work.

Greets from Bel Air, Ca.

Hi Zuzana- I loved the brutality on the abs. Killer workout! I wanted to ask you how your 30 challenge is going?? I bought a new dress for myself for my trip so it gave me a good reason to buy one. :) Thanks for all of your kick ass workouts! You and Fredrick have a great weekend!!

Zuzanna & Frederick,
If I may ask… How long is your warmup normally? Just a curious question!! Thanks for your workouts, it is my main workout of choice.

Hi Suzana ,
Loved your workouts alot,been following you for a week now , believe it or not , but i lost 2 kgs and my body is getting better day by day , however i was wondering if you can provide more workouts targeting thighs (inner side of the thigh)..Keep up the good work
You are a true inspiration
God bless you

Hi zuzana tku for another great inspirational workout ! when im flagging on my own workouts I can hear you voice ” NO EXCUSES !!!” – would you consider running a workshop day It would be brilliant – - if you have a minute what inspired you to start training –

thanku again caroline x

just finished this workout. i love doing jump rope to tabata! it’s quick and effective. I am really loving how streamlined my workouts are becoming. Even though I still go to the gym to do my workouts because I just like the gym environment, I no longer waste any time figuring out what exercises I’m going to do. Plus, I’m noticing major definition in my legs, hips, abs, shoulders, back, everywhere! I’d love to make my arms more slender so I may add in some boxing moves cause that always does the trick for me. Hey, maybe you could throw some boxing moves into your workouts!

the side plank was a little tough on one of my shoulders, though.

The high knees with jump rope was a first for me, so there’s definitely room for improvement in the coordination category.

Loved it. thanks again, Zuzana and Frederick.

I was sad for a while there my mom had blocked your site! but I got her to unblock it..its wierd because when it was blocked I wasnt as motivated as I usually am to do my best in the workouts but now that I see what great shape your In it reinspiers me to pick it back up! sooo thank you! OH btw Im down to 119 which my goal was 120 so mow I think im going to shoot for 115 (maybe) dont want to get to skinny…

AMAZING stuff Zuzana! that was really hard and intense i can feel my abs burning that fat and i didnt even fully finish the workout Thank you :)

subs:
for speed and competency, no rope used on tabatas–
452/206/339 reps, respectively

–muffed up my timing total, but probably 24:00 or less

Peeps, any tips on how to learn the more dynamic jump rope protocols (jacks/hi knees/scissors etc)? I keep getting tangled up :(

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

These past two workouts have been for the abs…so tell me why my legs are so tired? THEY NEED WOTK THATS WHY..lol…I’ve been doing pistols assisted with a chair everyday ( 15 each leg) for 2 weeks along with squats and have worked up to being able to do 2 each leg unassisted.(pistols) Give me two weeks…I know this is why my legs are so tired….after jump roping or burpees or squats my legs are burning….

(repeats in her head) day by day I’m getting stronger

[...] Abs Assassin Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

Some workout name suggestions!

Ab Shredder
Fat Executioner
Body Fat Exterminator
Body Fat Assassin

Sorry if these are weird! Thought of a few when I was doing the 600 rep workout hehe!

Thank you so much for great workout!!! :)

Oh! I’m really sweatty and tired………………….

Hi Zuzana, once again i must say that you workout kicks ass. I have a question about Side Plank Lifts. I had a argument whit some fitness trainers, they say that Side Plank Lifts make you waist biger?, I have beautiful 72 centimeter waist and i love it, and don’t want it to grow, i would like to make it to 70 if i can.

Can you please help me whit my question?
I really don’t want to do some exercise that will make my waist grow.
Tnx for reading this! ! !

Hello Zuzana and Fredrick!!! My name is Krista Doyle, and I am from the smallest province in Canada, Prince Edward Island. It is on the Atlantic. I am so happy I found you and your website; your workouts have brought me to a new level of loving fitness.
Beyond the constant new exercises you teach every one of us that visit your website, you are very inspiring :) I really love feeling great about myself, self confidence is a new thing for me, because of you! I cannot thank you enough.
I am a changed woman because of your dedication and hard work!! THANK YOU!!!!!!!!!!!!!!!

[...] Abs Assassin Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

ok so check it out. these will kick your butt. FROG SQUATS a set of 3 moves.
1.) open squat hands between the legs(always on ground) heals up. extend all the way up then squat to heals.
2.) knees hip with apart hands on the outside of the knees heals down. again extend up and down to heals.
3.) heals together ballet position 1(heals together tows out) hand s in front between feet heals up. extend up and down to heals.
try 10 each of these, you can even pulse it if you want. tell me what you think.

You’re inspiring everyone who has read and watched your blog and videos. All respect!
Howdy from Texas.

[...] Abs Assassin Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

I did exactly half of the reps for each set and I could barley finish. I am toast, this was hard, I hope to get a lot better once my body gets used to working out again, it has been a long while since my last work out.

Keep rocking that bod :)
Nana

Hi Anuta,
I’m sorry for answering not having been asked, but still…Pull-ups are not the proper way to work out your shoulders. It’s better to lift weights(dumbdell or kettlebell) to your chin. It’s quite effective, and there’s low risk of getting your joints injured.

As to the pull-ups, everyone starts being unable to do one. Make negative pull-ups(when you are lifting yourself up standing on a chair and going down using your muscles). This will help you to get stronger.

Good luck.

Your workouts are great. The proof that they work is in this posting. Look at the ab definition you have gained from the previous workout to this one – abs are really ripped. You have really leaned out as well.

Thank you so much for what you and Freddy do.

Cheers,
Michelle

Whoooo, I finished my 30 day no sugar challenge! I didnt even used honey to sweeten my tea! I dont know how I did it, I was such a sugar junkie, but I feel so much better and will continue this. My reward was stepping on scale and…..6 pounds weight loss and cravings for chocolate, ice cream and candy are completely gone!
Thank you guys for starting this challenge!

Just google soy and effects on thyroid…there is a lot of eveidence that people have burned out their thyroids by eating too much and have to take thyroid meds for the rest of their life. It can wreak havoc on your body. Be careful and use with caution..I wouldn’t even go there at all if I had the problems you incurred. Eat only non-genetically modified soy foods if any at all.

[...] Abs Assassin Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

[...] Abs Assassin Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

Did this workout today. It was so hard during it but afterward I felt great. I am seeming to tighten up and all my flexibility is disappearing. I stretch after every workout so maybe I need to stretch more. I have also developed a lot of knots in my back over the years which I should get checked out so that I can do these workouts more effectively!

[...] Abs Assassin Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

ouch! this hurt especially the star crunch combo.

Hi Zuzana! For two weeks I want to ask you something! And finally Im writing a message… Will you please tell me some exercies for calf, it is to thin :(
You can write me some exercies or tell me a name of exercies and I will find it in workout archives…
PLEASE!!!!
Greetings from Croatia!!!
KISS KISS KISS

Hello Zuzana,
I just started to follow your website. I’m not really sedentary but I was trying to do the 600 Rep Sexier Body Workout today and could only complete half of it. I’m beat. It’s going to take me a lot of work to get to do it full. Anyway, thanks for your work and for your website, really appreciate it.
Have a nice holiday!
Greetings from Brazil.

Thanku so so much Zuzi :) so my first question is that at times my body gets way too sore after few work outs on this site , and then even if I try real hard to motivate , I just cant do it properly :( do u think its okay to skip tht day? or could u just give an idea of how can we judge that whther our body is ready for the next work out?

Love
Sonal

hello,
I have the same question some like others… Zuzka, were you always slim and fit? when actually have you started working out professionally? How long did it take to get this perfect or more flawless body shape? thanks

Zuzana! I bought a hot pink Gymboss and LOVE it and your workouts! Thank you!!

I’ve been following your workouts for several months and use them along with my other workouts. Love them! Did this workout today but an old injury in my foot reared it’s ugly head today and prevented me from even doing a simple jumping jack so I had to just do the ab part of the workout.
Do you have any suggestions on what to do when injuries flare up? I want to keep working but I don’t want to hurt myself worse either.

Is easy about the workouts but her body is not just the workouts what about her diet.

Hello there Zuzana,

I’m new to the site, and I would just like to express my thanks on the behalf of this blog you’ve been updating.

Thank you so much for your efforts! I can’t manage a fully intensive work out on my own (let alone any to be totally honest) because I can never become motivated.

After following a couple of your workout routines, I finally believe I’ve found the inspiration to keep trying and trying again. All of the maneuvers are well explained, and there are also hundreds of videos to choose from. I’m really chuffed to have found your Youtube channel and the Blog, this means so much to me!

This workout was fantastic! Feel my body aching loads, haha! Feel full of life! Keep posting these awesome videos.

Kindest regards,

Dayle.

Hi!
You are my inspiration becouse you are AMAZING!!
After 2 years without training I started exercises when I saw your video on youtube.com.
You are perfect girl!
I started training for beginners and your best 20 minutes cardio(one day training and one day rest),but now I want to start summer fit program.Do you have got any adviced for persons like me?
I am greeting:)

Ps.You know,we are neighbours becouse I am from Poland:)

Jesus! You look even more fit than your last video. What have you been doing differently NOW? Have you checked your bodyfat? I’m scared to lower my bodyfat that low for fear of losing my menstration.

Hey Zuzana, I did this exercise 2 days in a row already I am going to do it again tonight I really enjoyed it. It was easy to combine with some other routines. I am also trying to work on the whole jump rope thing so this is good for me. thanks again. :)
-Jayne

Hey Zuzzie and Frederick, I just wanted to post a great theme song for our upcoming summer bodies!
http://www.youtube.com/watch?v=IYjHG4iLsAk

hey hunn i need to ask you about sometype of good diet for me because i eat so much and i work out but i dont loose any weight :( i would love to know one of them and one of your good workouts that focuses on the sides of your body and the stomach because those are my worst places that i have a lot of fat :(

Hi Zuzanna! I had no internet so I hadn’t had a chance to share with you guys the fact that on april 1st i completed the whole month without eating any sugar or white bread at all!! Im so proud of myself and i can actually see some changes in my body! so excited haha.. I want to buy myself a new pair of cute jeans and I’m also a huge fan of swarovski but in my country (Venezuela) it’s wayyy too expensive.. so i’ll just stick to jeans. I wanted to share with you guys a song i just heard and loved: it’s called lose control (timbaland ft jojo).. Cuz i’ve been a fan of yours for some time and really liked morning after dark (which you suggested in one of your workouts) so thanx!! lots of hugs and kisses to you both!!

I think this was the easiexst of your workouts that I have ever tried, even though I did it at 11 o’clock at night after standing ALL day long, but for some reason I still felt very energized.
I particularly like the second workout.
And also this outfit you are wearing in this video, the pink top one, is my favourite too:)

i really don’t think it will make your waist bigger, and also zuzana wouldn’t be doing a workout which would make her waist look bigger soo…

Hello!

I ran across this website a couple of months ago as I was (once again) trying to work up the motivation to start working out consistently. It really is wonderful! I’m starting with the Absolute Beginner videos and I’m almost ashamed to say that it’s hard to make it through all 6! I realize that I’ve gotta start somewhere, though, and you really are inspirational.

My main question is: How do you stay/how did you get so flexible? I haven’t seen a workout devoted to flexibility- does it come with time, or do you have a series of stretches that you do on top of your workouts?

Thanks for the awesomeness!

Zuzana, I really love your workouts! Its nice to diversify my workouts with your postings. Can you share the brands of workout clothing you wear? I think they fit very well and are sexy! Thanks!

Can you do a jump rope training video?

Hi Zuzana.

At first, you look so great and i want this body, too ;)
How long did you train for this body? Do you make a workout every day for another group of muscles? Can you send me a plan? Your exercices are hard, but meanwhile I can some of them :)

I would be glad to get an answer.

Best greets from germany

I hope that one day you will have some t-shirts or pants or something with your logo, that i could buy, cuz you give so much and the only thing i can give is nice comments.

Have fun ;)

Zuzana you are the fittest woman I saw,you are amazing!
Do you use any aminoacid,cla or l-carnitine ? If you do can you say which one you use ?

Hi Zuzana,

workout done in 32:05min and I really had problems with the last exercise. But now, I´ve finished and I feel great. Thanks for the workout :-)

Wish you nice Eastern,

Liny

Hi guys! This workout was really fun and I love side planks! They are my favorite right now! I’m excited to try the next video tomorrow:)

I am a student at the University of Green Bay Wisconsin. My workout center wasn’t open today because of Easter :-( I was so bummed, but then I remembered that there were these awesome workout videos of yours! I got a great workout! I feel so much better! I love your workouts because they are fun, not boring like the machines in a center. These are exactly the kind of workouts I love doing. Thanks for sharing your passion for fitness!

I noticed on this video that zuzana is ripper in pink than in green? why the difference?

Hey zuzana!

I have a question for you, um when I do the leg lift, bum lift part my hips often crack.. and it feels like my hip and my thigh bone is grinding… does that ever happen to you? I asked my mom and she said it wasn’t a good sign… should i continue/discontinue?

Thanks!

your moves are original and I find them very helpful. Plus you look so good while doing the exercise, so I definitely cannot distinguish if i admire you for your moves or because your just so damn sexy.

You rock,
Anthon

hello Zuzana, i was just wondering how often do i have to work out my abs?
You’re videos are great and u look wonderful please keep posting.

she look so beautiful…

Hi! Thanks for the great workout… this is just what I have been looking for to get ready for bikini season!

that is really fun i like it u have a great body keep those Exercises coming

Hello,

I really like your site. Your are doing a great work:)

in this work out i could not do the Interval Training: Scissors with Jump Rope.

Besos
Dyala

You are extremely inspiring to me! I use to be in shape, and I’m trying to come back by means of your workouts. I am very impressed with the challenges and creativity of them!! Thank you for your time to make a website to the public!! :)

Hi, my name is Aida and I’m writing from the north of Spain, The basque country (so sorry for my English).I found this workout videos two days ago and I’m going to prove them today. I wanted to have the abdominale zone strong doing another kind of exercices and I think that this ones will be great, so thank you.

Hi, nice workout!!! how do you make stretching before and after this intense training??
I really love training at home, you don´t need to buy expensive machines or pay membership at a “Gaym” (Gym full of gays, hahaha)
My old fashioned timer will be changed for a Gymboss timer!!! :)
Have you ever try bruce lee´s abs training??

Greetings from Chile!!!

hey i just discovered ur website a few days ago and i was wondering if u guys could provide more tabata routines and excersise…im gonna be focusing on now cutting and leaning out as opposed to building in the next few weeks but im not creative and i cant come up with these exercises on my own lol. hopefully u guys read these comments. i love what u guys are doing. keep up the good work.

[...] followed it BodyRock TV Abs Assassin workout.  This was a fun switch up from my usual crunch routine and it was my first time doing Tabata [...]

Hi Zuzana and Frederick!
I just thought I should tell you how much I’m grateful to you for all you are doing giving people ability to improve their bodies and lives, sharing your optimism, beauty and health.Thanks for making me feeling happier and more goal-oriented.
You are great! I wish your dreams come true!

Hola!

You are doing a Great Job! Exelent rutine!

Greetings from Caracas (Venezuela)

Hi Zuzana! :)

I am not really familiar with workout terms. I was wondering what you mean in the Tabata (4 minutes of 10 second rest interval and 20 second of maximum effort). Does that mean to jump the rope for 4 minutes? When am I suppose to rest the 10 and 20 seconds? Thank you! :)

Love,
from Texas

hoi,
I’m Karen and I’m from Belgium.
I love all of your workouts, there just amazing
and you’re body is amazing. I hope I will get a body that look like yours :d
I haven’t much workt out the last couple of weeks because my enkel hurt.
But now i want to start again :d
I’ve just got a problem I can’t look at older workouts :s

grtz Karen

Nvm: did the research. I’m excited to try it! :D

Hi Zuzana! I love your workouts and have been doing them daily! :) I got to this one, though and Im a little confused. You said do eight rounds. Are exercises 1-6 considered 1 round? Because once I finally completed the 6 exercises I thought “surely she cant mean do this 7 more times” than again…haha :P

Any help (from anyone) would be greatly appreciated :)

If you keep doing the pullups assisted, your shoulders will certainly get stronger. Don’t worry.

Hi, Zuzana.

I’m a thirteen-year old girl (and I’m sure your site is targeted at older women/men, but please bear with me) and I have a pretty rigorous athletic schedule and everything. I swim (train, actually; I’m a competitive swimmer) approximately 12 hours a week, and I do track and field for about four hours a week. I also run a bit more than 3k in the mornings on Tuesdays and Thursdays, and sometimes on Sundays. I’ve always wanted to get a six-pack (like the one that you have) but I never seem to be able to. Since I’m still in school and I’m pretty busy, it’s difficult for me to find even 15 minutes to 30 minutes to do the workouts that you do. What can I do to make sure I get a six-pack? How long did it take for YOU to get a six pack?

Thanks. (:

Hi, Lynn:

What I understood was the following, every exercise that says tabata has to be done for 4 minutes under tabata protocol (20 seconds of reps -as many and high intensity as possible to you- and 10 seconds of rests in between) The other ones, you will do as meny reps as she wrote aside, not counting the time but the number of reps instead… I hope this can help you. Have a great day and enjoy your workout!

Hi Zuzana! I also agree with Lynn. I am a bit confused of how many sets/reps to do of each then at the end or inbetween do you rest 10/20 secs?
Lastly, you are an inspiration for your fitness and body!! Just how do you keep your bodyfat so low thou? You supply alot of tasty recipies-mostly induced with carbs albeit healthy ones. however, Im looking and guessing that your body fat level must be single digits??A level even fitness competitors get down to only competing. Are you not alot more strict with your diet to keep that tight ab core of yours? And just how much cardio should I bump my current 4 day weight split 6 day cardio up to to reach that 6 pack?
I would love to know!

Lynn, I believe the 8 rounds apply to exercises 1, 3, and 5 where the interval timer is used. The 8 rounds equals out to 4 minutes of each of those exercises, not the whole intire routine 8 times. =]

Really too good.

Excellent.

No words to express. Really excellent.

gonna try this today, btw wheres frederick’s workouts?

I think that she doesn´t mean to repeat the workout 8 times… I thought that because she is explaining how to set the interval timer… 8 rounds of of two intervals.. because there are 4 minutes of tabata, and one round of tabata is composed by 10 seconds of rest and 20 seconds of exercise, plus it and it´s 30 seconds,
a 30 seconds round in four minutes give you 8 rounds. because a minute is 60 seconds and there will be two 30 seconds rounds of tabata per minute, so four minutes: 8 rounds!…
Could I explain well? Sorry if not because my english is not the best, but I think it is what you have to do.
<=)

hi suzana. I love your workouts. I am a personal trainer myself, and use a lot of your exercises blended in with my own and it works very well and have some very good results too. My body has changed its shape over the past 6 months as i do use a lot of your exercises. There is nothing better really than using your own body weight as fat does disintegrate a lot faster and your body will adapt its own natural tone especially if you have an athletic physique.

Every time I do this workout, I think – this one is not bad at all – it’ll be an easy day. And then I start it and it’s a whole different story. I love this one – and I love the new interval twist to it! Thanks, as usual – you’ve made my day better.

I am very out of shape, and I tried that work out, and let me tell you my abs are on fire! But feels good though! Thanks a million!

Hello Zuzana and Freddy,
I own a yoga studio and Iam a certified yoga instructor in Canada. Your workouts are so fun and challenging, they fly by and I always feel great afterwards. I had a thought that I would like to teach a class at my studio called ‘Yoga BootCamp’. I would like to use my favorite of your daily workouts in this class, followed by a yoga inspired stretching series. I was wondering how you would feel about me using your routines in my class? I could tell the participants where I get my information and link them to your site. Your workouts are so unique and I would love to share them with those who want to take on the grueling task :) Please let me know how you stand on this idea. You can e-mail me if you wish.
Hezky den!

Hi Natalie!
I felt very compelled to write you back concerning you interests in a six-pack abs. I thought I should introduce myself to you first, I am an exercise physiologist and I am worried that at such a young age you are already concerned about your “abs”. Though there is nothing wrong with that, it’s just that you have to understand that having a six-pack abs means a very low body-fat percentage, perhaps below 13%, this is not a healthy range for you considering that you are still on a developing stage. Meaning your body requires more “fat” than those of a 16 year older… That being said focus on your other priorities rather than your “looks” first. And didn’t you mention you’re in competitive swimming?
Anyways, hope this helps

Irene from Montreal “)

Your work-outs are really advanced.
Can you please do one for beginners?

Hi Zuzana!!! Hope you’re doing very fine! firstable CONGRATULATIONS!! I’ve just discovered you :) around 5 days ago, and I was so impressed about your work and obviousley about your body you look amaizing!!! And well, Im mexican Im 28 and I started yestarday with this wourkout and today I feel fine but with a little bit of pain in all my muscles :) and thats a great thing it means it works!!! so, i think Im going on with this and I will let you know about my progress, THANKYOU SO MUCH for sharing this with all of us!!!

hi my name is daniela im from peru and i love ur website i have a 9 months old baby girl and work out since she was 4 i have been doing ur work out programs and wow!!!!!!!!!! im 125 pounds now and i can feel my muscles on my abs , legs u shuold see me i work out 5 times a week at home thank u so much for sharing ur work out thanks a lot!!!!

Hi Lucka, that sounds great – just give us a shout out :)

Hi Zuzana! This workout is amazing! I love it! Just to let everyone know I did the workout 11 days ago and I did alright but I just finished it again now and I did twice as good! SO much better than last time! and I’ve been using your workouts as often as possible. I’ve always been able to build muscle really fast but never to lose weight and I’ve spent my whole life up till now trying to be skinny but from now on I’m going to be strong instead and keep getting stronger! thank you guys so much for these workouts! all the best

Whew – got all the way through this workout this morning which gave me a real sense of accomplishment! This was the first time I tried those side plank lifts. When I read & watched you I was thinking the muscles on the top side of my body would be the ones working hard, but it was actually the side muscles that were on the bottom – an ‘aha’ moment for me (I know, goofy!). It is really fun to use your philosophy of really paying attention to what is working and making sure to use each muscle mindfully. Thanks for all your inspiration and motivation!!!!

I have a bad back…whenever I do exercise for abs my back starts hurting bad…what should I do..so my back stop hurting and I get tight and flat stomach like you…thanks in advance…:D

wow u are effing strong. i thought your workouts would b nooo problem for me. boyy was i wrongg

Hi! THX for your tips and workouts!
You are great and the greatest is, you share everything!

Hi I m Ana and I m asking If you drink any recovery formula drink? or any special workout drink? my friend keep telling me to drink think and that but I never us any of that other than banana smoothies or milk. what do you think? or say?

Ana from china

Hey Zuzanna,

Great work out! I thought I was in good shape until I found your site! I really like working out along with videos. Is there any chance you would ever release un-cut versions of your videos so we could work out along with you (or at least try)? A dvd set or, premium user access or even free? Maybe test it out and see who likes it?

Thanks again!

Greetings Zuzana!! Thank you for these workouts and all your hard work and effort you put into making these but also performing them :) I recently have begun working out and for some reason, each time I perform leg raises my back suddenly arches. I have tried several times over to correct my posture while doing this exercise but have been unsuccessful. Could you tell what I need to do in order to fix this? Thank You :D

Bonjour :)

This workout was less intense than most of your workouts but it was perfect after the sweet punishment workout I did yesterday…And I needed some cardio as well.
Actually the high knee jump were intense…And my arms were burning.
I prefer the tabata protocol rather than the 500 reps that you did for this workout before because I was much more efficient…It is all about quality and not quantity right? ;)

Anyways, that’s amazing and motivating to see the great changes in your body (your abs are much more defined than on the previous video), you seem to struggle less, your jumps with the ropes were faster and deeper (especially for the jump jacks)

Thanks again!

By the way,my reps
1/ Jump rope high knees: 54/51/40/48/47/44/45/44 (not very good :S)
3/ Jump jacks with rope: 42/41/42/42/43/45/42/45
5/ I did High knees again because I was not satisfied the first time I did them (and because I hve to work on my scissors with the jump rope): 53/52/51/51/49/51/52 (much better than the first time :) )

I am not proud of my time: 30min39 sec for the whole exercise. Considering that the exercises with the rope take 12 min in total, it means that I performed the 3 other exercises in 18 min with breaks…Not very good!
Oh well, I will smash my “record” next time!

Hi Zuzana! I just wanted to ask, how do you do the scissor jump? I tried this workout but when i reach the scissor jump, i fell and got bruises on my knee. Sorry if my question sounds funny.

hi i would like you to make new videos for beginners other then the 6 you have on youtube, so that we can have more help, and i would like to thank you for all those videos your gorgeous and thanks alot.

hey Zuzanne…hope u feel good ;-)
ehmmmmmmmm..sorry 4 my english, but…what u mean with “tabata”.. :-0..????
lots of thanks 4 all
love
barbara

Hi, I have a problem with this exercise: “Leg Lift, Star Crunch, and Butt Lift” My neck hurts when i do it and I don’t normally have problems there. Can you tell me some advice?
Sorry my english.
Oh! The last thing: I can’t get the Gymboss here in Argentine yet. ¿Do you know another good way to take time?
I really love this routines…THANK YOU !!!!!!!!!

I must do this one. Looks challenging again aside from the 600 reps, fat assasin and sweet punishment I am currently doing during my lunch break.

Zuzana meant that you set your Gymboss timer to 8 rounds with 2 intervals, 10 seconds rest and 20 seconds hardwork. That will be total of 4 minutes. The gymboss will beep 2x when you’re done with 8 rounds (4 mins).
Hope this help.

Here’s my understanding of Zuzana’s timing:
The tabata’s she’s talking about is you set 8 rounds with 2 intervals, 10 second rest and 20 seconds hardwork. Here’s how you gonna do the workout as mentioned above:
1. high knees with jump rope (or without) – do this 8 rounds with 2 intervals, 10 sec rest and 20 sec work (total 4 mins), when your done, proceed to the next one
2. leg lift, star crunch and butt lift for 30 repetition, then
3. Jumping jacks with rops (or without) – tabata, meaning 8 rounds, 10/20 like the 1st exercise, and so on…
Hope you got it.
Have fun! :)

Hi Zuzana,
First of all i want to say thank you for motivating me to work out to the best of my ability. I was wondering what foods you could suggest that will help me burn more fat and gain lean muscle. I am really focusing on my abs and i want to have a flat stomach again. I am not overweight for my age and height but i would like to have six pack abs. Please help me.
Thanks

I am a 16 year old and I’m looking forward too working as hard as i have to shape myself a little. I was wondering how to make my workout routine with your videos and such.

I admire your endurance and hopefully i will be like you someday.
you are a new inspiration to me:)

is it better to do a lot of reps (like 60) or less while exercising?

I don’t know if I was doing the last bridge-lift-toe-touch wrong but I couldn’t really feel anything? If anything I felt it more in my neck because there was no support for it…

Hi Zuzana!

I love how you switch back and forth between your new videos and your older videos, it really puts into perspective how quickly you can make measurable gains in form, endurance, and appearance.

Keep up the great work :)
You are a great inspiration

i just start your workout.s its a bit hard but my muscles are strong i think they get use to it. you are so great thats my first workout.i cant breath.

Did this May 18th;

1. 33-40-44-45-43-44-36-44
2. 30 reps in 6mins
3. 28-18-30-28-13-26-29-17
4. 25 reps per side in 4mins
5. 14-22-39-29-18-22-30-35 I did single leg jump rope, still can figure out how to do scissor with the rope.
6. 25 reps per side

Total time. 36mins

I did this workout three weeks ago, completed it in 38 mins. And today i did it in 36 mins ! ZOMG ! its a small difference, but it has made me VERY happy ! :):):)

I did this routine for the 1st time & added it to the current ex challenge Pull-ups. I added 2 abs exercises & 6 minutes of cardio as well to make it 18 minutes in total.
My scores are:
High knees (but I did 4 min of 40s/20s intervals) – 106, 102, 106, 102
Leg lift, Star Crunch & Butt lift – 3 min 47 sec
Jumping Jacks – (4 min of 40s/20s) – 80, 80, 80, 85
Side plank lift – 2 min 21 sec
Scissors – (4 min of 40s/20s) – 82, 88, 85, 86
1 leg bridge, 1 leg lift, toe touch – 3 min 17 sec
High knees (3 minutes of 40s/20s) – 110, 110, 112
Boxer abs ex (25 each side) – 1 min 23 sec
Jumping Jacks (3 min of 40s/20s) – 80, 88, 85
Astronaut abs ex (5 reps) – 3 min 3 sec

Feel great!!!

Zuzana Light I guess..))

I did this today with coworkers.
Part 2 2:46
Part 4 3:40
Part 6: 6:19
Total 24:55.

Fun! I liked the combination moves alot.

already feeling it from earlier today!!! particularly the obliques! :D

I repeated this workout today after completing “Pound Melting W/O 6/24/2011″

Part 2: new 2:47  old 2:46
Part 4: new 4:40  old 3:40 (crab fighters wiped me out!  Today this was the hardest part of this workout)
Part 6: new 3:25  old 6:19
Total:  new 22:53 old 24:55

23.5 mins to complete the whole thing 
hi knee jumpropes: 50 for each roundjumping jacks: 21 for each roundscissor jumps: 42 for each round

8/24/11 lunch workout. 
Anytime my shoulders are sore, I love to do this workout.
leg lift combo – 2:50
side plank lifts – 3:12
1-leg bridge combo – 3:12

I added a 4th round of tabata skipping, & then did 30 squats with 16# (most I have at work) & 30 mini squat pulses.

Thanks!

9/29/11
Add sore legs for another reason I love this workout.

Leg lift combo 2:25
Side Plank Lifts 2:25
1-leg bridge combo: 3:03

I beat my last times!  I added 30 pushups before starting this.  From my knees, they took me 1:08.

Total without pushups = 19:53; with pushups 21:01
Thanks :)

9/29/11
Add sore legs for another reason I love this workout.

Leg lift combo 2:25
Side Plank Lifts 2:25
1-leg bridge combo: 3:03

I beat my last times!  I added 30 pushups before starting this.  From my knees, they took me 1:08.

Total without pushups = 19:53; with pushups 21:01
Thanks :)

Ive done this workout once and it was like 1 year ago or even more…. today i revisited and added a bit more exercises

1. High knees: 52-52-52-52-53-53-55-52
30 half dive bombers + 2 knee tucks: 4:17 min
Leg lift, star crunch, butt lift x30: 3:33

2. Jumping jacks (2 jumps = 1 rep): 22-23-23-22-20-23-24-23 
25 side plank lift each side: 3:30 . (It was so much harder on my left arm! it took me alot more than with my right arm) 

3. Scissors (shoulders really burned on this, guess it was cuz of the planks) 44-45-45-45-44-46-46-45
One leg bridge, one leg lift, toe touch 25 each leg: 5:45 (i have no idea why it took me so long! i never stopped but it felt so long! and inner thighs really hurted!)

extra: 100 supergirl planks ouuuuchh: 4:47. (ive done this before and it usually takes me 4:00 min, i think it took me longer cuz i did a whole workout before) 

:D :D stretching +  burpee for erin! 

Did this workout earlier today, warmed up with the usual house cleaning and vacuuming…with two short haired dogs in the house I have to vacuum often! They’re shedding like crazy these days.

1. High Knees 60-62-61-60-59-59-58-59
2. 2:45 (but I lowered my legs after each hip lift)
3. Jacks w/ rope: 20-21-23-21-20-23-21-21
4. 2:22
5. Scissors (first round w/ rope,the rest without): 25-40-42-43-42-42-42-43
6. 4:13

Great workout! followed by 30 minutes of Ashtanga Standing Series + close.

+1B4E

I did it today at the gym.
High knees with jump rope 56-56-56-54-56-56-58-53
Jumping jacks 37-37-37-37-37-36-37
Scissors 40-40-38-38-38-39-40
Great workout which took me 33 minutes to complete it.
5 HEALING Burpees for Erin!

12/29/11
I modified this just a bit
5 min 10/20 skipping
ll/sc/bl: 2:23 (2sec faster)
5 min 10/20 skipping 
side plank lifts: 2:29 (4sec slower)
5 min 10/20 skipping 
1-leg bridge lifts: 1:32 (1:31 faster)
5 min 10/20 skipping 

+ 5 burpees

Thanks!