BodyRock.TV

I found your site about 1 week ago and already sent it to many friends. As an ex athlete, I’m always looking for new challenging and (very important) fun ways to stay healthy and in shape. Your exercice routines are quick, challenging and fun; in other words simply the best. Keep up the good work and I will try to fallow…
cheers!

love the new workout clothes girl!! especially … well everything lol and my sister used to have those shoes in blue instead of pink. I went back and did your prison cell workout because this was posted to late for me to do today. I will def. do tomorrow tho, and it is so nice to be working outside in this beautiful weather:)

keep it up

Zuzana, Freddy.

I was checking bodyrock.tv multiple times every day –wondering what happened to your site. I am so used to checking it every night, after putting my kids to bed. Its almost like my daily addiction :-) I am glad you guys are back with a bang !!!! Thanks for sharing another awesome workout !!

Congrats, you finally got your 1 month sugar challenge. I just got my reward – Gymboss, today for my successful 1 month no sweet challenge. I’m so excited. I’ll try this new workout but I’m still enjoying your 600 Reps. :) Question: I’m doing your 600 reps alternate days, is that right? or should I do that monday to friday?
Thanks again. :)

Thank god you’re back! I got to exercise some patience. Your creativity, positivity and motivation really keeps me going. Plus I’ll fit into my bikini this summer with your help! I’m glad your site is getting so much traffic. It means you’ll be around for a long time. Best of luck creating the new site. Can’t wait to see it!

This workout looks killer…..Gonna do it right now.

Hi!!!

I already did one of your older workout for today. So I will do this one tomorrow, no excuses!
By the way, your pants are really funny!

Have a great day!

I love your workout clothes! You have so many and they are all so cute!

Another great workout Zuzana…I’ve wondered why I was unable to get on your site for the last couple of days, I look forward to your new and improved BodyRock.tv Thank you Zuzana what all that you done for me and people like me. You and Fredrick stay Blessed

are you growing out your fringe/bangs? :)

Wow! I’m happy for you that more and more people are following your workouts! I’ve been following you for a year now, and I hope you will keep doing so because I LOVE your workouts! Keep strong!

I’m looking forward to doing this workout tomorrow morning. Thank you a million times for your workouts. I feel stronger, more flexible, faster. I went running with my husband the the other day and whipped his butt. :) I did yoga and felt like I had the balance and flexibilty to do any pose. I attribute your workouts to making me feel more confident and fit. I tell everyone about your website and eagerly check your site daily for new workouts, fitness/nutrition tips and fashion hauls. Thank you, thank you, thank you!!!

Z- another great workout and inspirational video!!
I started your sessions about 30 days ago and was totally exhausted before finishing one round of the 20-minute toning session. After one month I was able to finish all of the exercises at a faster time. Keep up the good work!

I did this workout and its nice! Loved it.

Its approximately 11:20 pm right now in New Jersey but I can’t wait to do this workout tomorrow =) unfortunately i don’t have a timer but that does not stop me from completing these workouts. Instead of doing 30 seconds of an exercise i do 30 reps as fast as i can without sacrificing form. I am super excited for summer and i can’t wait to show off my hardwork at the beach in New Jersey and in Poland when i visit. Thanks you guys for keeping me motivated =D

It’s late so I will tackle this workout first thing in the morning! Yeah baby!!!!! I’m starting to really tell a difference in my figure with some additional butt toning and lifting and my arms too! Woohoo ;) Thanks a fortune~

Hi Zuzana,

So i found your videos 2 days ago as I was searching for fitness tips. I am absolutely in love with your style of workout. I cannot afford to go to gym, so this is perfect for me. I started today with one of your videos for overall body fat burn.

I am sore all over, but I love that feeling. Thank you so very much for the videos, you’re my inspiration!

Also, i am trying to access “Fitness tips” on your website but it doesn’t work

Hi you two,

Thank you so much for this site, it has literally been a God send to me-not to mention inspiring.

I had a few quick questions. First off I was wondering Zuzana what your body fat % is? I know that’s a better number to look at than weight and that the body fat determines how much muscle definition you see etc. Knowing where your at would be a helpful way to guage where to shoot for in terms of body fat.

Secondly, do you have any tips for avoiding going crazy on sweets and bad food within your diet. I’ll do really well for a period of time on eating healthy and then I’ll just have a day or two where I just eat everything that’s bad for me and almost have a kind of “last supper” mantality. I know it’s not healthy and I don’t keep junk food in the house I just go crazy with carbs and such that are around. I’m not feeling deprived in my normal diet. I was just wondering if you have any tips for combating that or a way of thinking that has helped you?

Thank you so much, the both of you. I can see how hard you both work for the site on and off camera. It is greatly appreciated by all of us…as I’m sure you can see because you need to make the site bigger. :-)

Thanks!

Yo !
Freacky pants ! I love them.

Thank you so much Zuzana for this workout and thank Frederick for the technical part.
I now have my workout for today ;)

I hope you will have a proper website soon because you are right it is annoying when you come to visit your “best workout pals” but there is just no way you can access to the site.

Thanks again, have a good day.
Fleur

I’ve missed the inspiration the last few days! This workout looks awesome! I’m going to purchase an adjustable kettle bell, but weider doesn’t deliver to Canada, so I’ll have to get another company. Anyway, I’m still doing my workout program, but I wanted to tell you how excited I am to try some of the interval workouts you have posted. Keep up the amazing work. I don’t do your workouts yet, but I will soon enough! And shame on your for not liking Star Wars! (jk)

Hi Zuzana I received my Gymboss trainer today and cant wait to take it home and be able to focus on just my training without having to watch the clock.

By the way you are awesome and inspired me to get into training again without the exuses of not being at a gym.

I am a guy by the way and have found your routines have succesfully managed to bring me to the ground a few times in exhaustion so they are certainly not just for the ” girls”—great feeling…keep it up Zuzana God of Fitness!:O)

Thank you for explanation about the site! – I was quite worried=)

New workout!!! Hooray! =))
I’m kind a addict about your workouts=)

I love your workouts! Been addicted to your sites and workouts for the past few months and I’m happy to tell you that I see progress in my body! =D I hope your new site will still be free and just as fantastic! I’m sure your workouts had helped many people who knew nuts about taking care of their body. THanks for letting me know that I too can have definition in my body!

I love those pants. Does anyone know what brand they are?

i would like to know how long it took u to achieve your fantastic body? have u done any sport or body building? im trying to achieve a body like yours and i am curious how u mantain your body?

Great workout.. maybe too intensive for a rookie, but I’m pretty confident to catch up with you in a short time.

Bye

Filippo

HI Zuzanna, congratulations on completing your 30day challenge! i’ve just decided to do one myself actually after abit of a happy easter so i’m 2 days through with 28 to go which doesnt’ sound quite as bad as 30 already!

I would love to hear how you found the challenge and what difficulties you faced and weather it got easier or harder over time? also, did you have more energy, did you get better results etc…??

Hi Zuzana. I just wanted to thank you for sharing all this great workout info. Also thank you for being such an inspiration for so many women! You look amazing!

Best,
Timea

Great workout! Can’t wait to do it today and I love the new workout attire! Do you mind me asking what type of nike shoes you’re wearing? I’ve been trying to find a good cross-training shoe.

Good luck with the new site…can’t wait to see the surprises ;)

-S

That was a wicked workout!! I loved it! I was kind of nervous about it because it looked so so hard, but I feel good about it – it was really challenging, but I was totally up to it. You rock. No worries about the site – it’s so cool that you two are always working to make things better, we have no cause for complaint. Thank you thank you thank you for all that you do.

x

ps – I like your new duds.

Zuzu,

You gorgeous person you.
I look forward to trying this out tomorrow.

great site! i discovered it a few days ago. congratulations! keep it up!

Great workout!!! zuzana,what are you drinking or eating directly after your workout??

This is what i’ve been looking for. I was thinking about changing my routine and this workout is great and it will replace my previous exercises. I only need to find new exercises for chest:)

…and it’s much shorter too. My routine used to take me 1 hour with stretching and 45 minutes without.
I can’t wait to try it out today:D And I will see how long did it take for me to do it:) 24min is a challenge!!!

you give me so much inspiration thank you!

hi

Hi Zuzi and Freddy.
Glad to see you’re back :) Hope next 12 weeks will go smooth for you guys.

Congrats on your monthly challenge Zuzi! So what will happen now: will you get some sugary treats once in a while or you will keep going forward with no sweets?
I am still working on my second attempt though… got lost a bit in the first one :)

Thanks for the new workout, will try it this week. The workouts you are posting are amazing. I mix them with yoga: 1 day workout, 1 day yoga. This way I can get benefits from both activities :)

Cya!
Ellie from Canada

thank you…just finished this workout, you keep me going thanks again

Tell me more about your diet. Are you more protein less starchy carbs? Could you give me a sample diet you would do on any given day?

Thanks,
Peggy

hooray for growth! it’s been fun watching you change and develop your site since the basement days :) thanks so much for all you do and your inspiration~

Where can I get those leggings?

Hello, This workout is kinda to hard for me, I’m a beginner, and I do a beginer workout that I’ve found on youtube (ofc made by You :D)
Oh my english may not be correct :D Anyway, thanks to you I’ve started to do the workout and I hope I won’t stop.

I’m pretty sure there’s no need to tell you, how great person you are, and how AMAZING body you have… Instead of this, I’ll just say that I like your hair and accent :D

Greetings from Poland :D

Your workouts make me feel like a kid in a playground.

Always exciting, exhilarating and fun.

I know you get this all the time, but I have to write once and for all:

Thank you for the devotion
Thank you for the persistency
Thank you for the originality
Thank you for the diversity

Thank you for being an incessant source of inspiration.

There, got it out of my system :)

Love the new outfit…

Great work out! Question tho? Looks like some yoga exercise (one leg sit). Is that sort of a cool down after a high intensity leg work out? BTW, what do you do for sore muscles? I’m thinking message parlor (the clean kind of course).

That looks like a really good workout! I will try it out now! and thanks for improving the site and always working on it so that we all can enjoy your workouts :-)

cheers
E.

30 work/10 rest is some serious conditioning!

Very nice outfit! I’m still hurting after yesterday’s Abs Assassin. I fell like it worked more on my back than abs, I think Side Plank Lifts did it :-)

Greetings. My transfer can be not so good. I live in Ukraine. And badly I know English. I wish to tell to you many thanks, for trainings. They super. I have given birth to two children and I wish to come to the sports form faster. Very much I hope that your employment will help me. You super. :)

Hey Zuzana, the workout looks great going to try it today. I right down the exercise moves that you share an I really think that they will keep me in shape for a long time as I continue to workout. I am still working on weeding out the sweets in my diet but I hope I can send you some before and after pictures in June to show of my new summer body that you helped me to achieve by sharing your fitness experience.
Thanks again, and also to Frederick who films and supports your workouts and all that, You guys are great.

I completed this workout in 36 rounds like yourself. Now I’m ready for my shower! :) Thanks for another great workout. I’m definitely on my way to looking great this summer, Thanks Frederick and Zuzana!

I like your pants,, seems very cool…

Hey Zuzana, I have been following your work out routine three to four times a week for the last month and I am already seeing results! I love that you switch up the routine every time, focusing on abs, or lower body, upper body, interval training and sometimes aerobics! Not only that, but you also give that vital boost of confidence and reassurance that each workout is a step in the right direction, which eventually builds up to one long leap from where and who we once were. I do have one request; I went on vacation this week to a hotel that had no fitness center and no internet (don’t judge, lol), so I went to the pool and swam a few laps. While I was in the pool, I was trying to come up with different workouts to use with the resistance of the water, but I’m not as knowledgeable about that kind of stuff like you are. I was hoping you could do a video segment of workouts you can do at places you wouldn’t expect, like in a pool, at the beach, or in a small cramped area instead of always in a spacious living room. Again, thanks for the inspiration and motivation!!! WIMPS BEWARE – Deborah Joy

I have never written into a website before but I have to tell you that my husband, who is a professional hockey player, has incorperated some of your workouts into his routine! I have trained with him in summers past and your workouts are very similar to his highly accredited trainers program! Anyways, I always like checking out your website for new ideas, especially because they are so travel friendly and wanted to say thanks for the diversity!

thank you for the new workout. It looks like a lot of work and a lot of fun. No rest for me today.

I like your new workout clothes. I am totally looking forward to the new and improved Bodyrock.tv
I also congratulate you guys for keeping this up it is so encouraging.

YOU ROCK!!!! Amazing how someone can build such a beautiful body at home…
Thanks for sharing your workout program with us!
I´ve been following you for a while now, trying to motivate myself to work out and have a beautiful body!

Congrats!

Hi

Could you add a bit to one of your future videos on how to perform hanging leg raises? I believe I’m using too much hip flexor and can’t seem to isolate my abs.

I also enjoy your music suggetions that you add to the overview and would love to see more.

Thanks
Jo

Very cool workout, I’m swimming in a pool of sweat… Love using my kettlebell. Can you post more workouts using your Bozenka?
I’m so excited about the new changes, keep up your awesome work!

Another awesome workout! Found an iPhone app called “Timer” that easily programs to Zuzana’s workouts. I don’t have a dip station (yet), so substituted the Turkish Kettlebell Standups.

Hi Zusana & Fredrick,

Just wanted to let you know how quickly and dramatically my body is changing from following your workouts. At 40, I’m liking my body more and more every day, thanks to your ideas and inspiration. And that’s a real gift, so Thank You!

Another killer workout today! I slipped down the wall in a crumpled mess at the end! I don’t have a dip station, so here’s the modification I did today: I did dips off the end of a chair with my heels on a ballast ball and extened and curl in my heels in. That way I still got the tricep/ab mix of the original exercise.

Looking forward to the new site and so happy for your success!

Love your workouts. Please keep them coming!

Thanks for all!

Hi, I like this workout. Even if I had some problem with the jump (always my knee).

But, you know, “everybody falls the first time”:

http://www.youtube.com/watch?v=k9Nh0Fvoe9k

Hi Zuzana–
Glad to hear that you are getting so much traffic that you now have to update your site. All though that is a large task, I am excited for you and Freddy that so many people are logging on!!! Since I started following your site in February of this year I told my sister in law about the site and now her office of 10 ladies are logging on to get their workouts in everyday!! You spoke about postive attitudes and I believe the power of positive thinking is the key to success. We all are short on time these days and to get these intense workouts that are short and AWESOME is so good for me and being able to have an out. It’s easy at the end of the work day to be to tired to workout, but if I push throught these short sweet workouts I have a whole new energy to finish the day and my mind set is so much more positive!! Kudos to you and Freddy for taking the time to post these. And I like the timed workouts to push myself harder, this is better than spending lots of money for a gym membership and personal trainer!! You guys are awesome and I will continue to give your name out to those that ask me what I do to stay in shape with a full time job and three very active kids!!! AWESOME!!

Ahooj Zuzko,
Pry bydlis v Canade?

ja taky v Torontu,napis mi prosim na email,dekuji

Hey Frederick,
Here are a few names for workouts:
The Ass Master
The Body
Twisted Steel & Sex Appeal (You can add 117 pounds or however much Z weighs to the front of this)
Rockin Body
Abs of Steel
Kick Ass Body
Not sure if any were used before, just thought I would contribute. Take care *_*

this is super fast enjoyable workout. I enjojed a lot and ı am writing this at the end of 4th round to thank! thank you Zuzka and Frederic :)

Great stuff, use your workouts for my trainees- they hate me. Thanks

I’d really appreciate your feedback on this…
Do you recommend your workouts for ectomorphic/hard gainer body types? I don’t happen to have heavy weights and gym membership since I can’t afford to and I’m a student…I also understand that I need to up my calories to gain weight. Thanks.

10 second rests bring a whole new perspective about 5 seconds. As if the workouts weren’t challenging enough, 30/10 brings a new threshold to surpass.

Squat w/ Press Up L: 10.12.12.11
Squat w/ Press Up R: 10.10.12.11
Pike Jumps: 8.8.6.6
1 Leg Bridge L: 22.18.17.21
1 Leg Bridge R: 23.20.21.17
Pike Jumps: 8.8.6.7
Dip Knee Raises: 5.4.5.5
1 Leg Sit Lift L: 20.18.19.19
1 Leg Sit Lift R: 20.22.9.19

My quote for the day:

“Your kitchen is a reflection of the way you eat and the way you feel about food.” – Peter Walsh

Well done love the static quad against the wall with leg lift, very cool.

toby……….

great workout,last round was wrele hard.
and i havent sacceed to do the workout witout rest like zuzana.
tnx for the great workout

This workout got me sweating this morning. Super fun and intense : D

I’m done! =)))
This was excellent workout – fun and sweatty!
Thank you guys=) – keep going)

And) I’m really appreciate what you doing for us – it’s wonderfull)))

boosts:
25lb DB SQ/press
Full dips

reps: [125/132/136/144]

Much appreciate your hard work updating your site, Z and Freddy. Looking forward to version 2.0 :)
A suggestion, if I may.
Given the present challenges many of us are experiencing accessing your site on demand, could you pls. post the [blog info/workout how-to's/rep and timer protocols] in the info secion of your YouTube posts. This is always an easy access…
Many thx! and stay strong!

Hi Zuzana,

I absolutely LOVE your workouts. I needed a 5th option to my 4 day cardio/interval training routine and decided to adopt a cardio with ab/leg focus workout from your video archives. Your body is absolutely incredible and I aspire to have a smokin’ hot body like that someday…lol.

Love the site, love the workouts, and love the motivation you give in your articles. Tough break with the brawl with chocolate, glad you kicked its @$$ this time around!!! lol

Peace & Luv
Kenya Inez
kenyainez.com

Zuzana,

I LOVE your hair and your pants in this video!!! Great workout too :)

Blessings, Chanin

Congrats to you Zuzana!!! I did’t do so well, with the challenge. See I have at least one square of dark chocolate each day, it’s like medicine for me. I’m going to start over on April 15, for sure. How does it feel not having sugar in your body?

My goodness their’s sugar in everything, how did you do it? I can’t wait until you share that information. I love your outfit. As, I had mentioned I have a sciatic never problem, and been off work.

I’m just resting this week and doing the execrise the fitness person gave me to do, so I’ve been just resting, I’m feeling a lot better. I do these execrises twice a day.

I can’t wait to get back into the game. I may walk just and half hour on the threadmill tonight. No running just walking. Well Zuzana It looks like you and Freddy is getting it together, good luck to you both. I’ll keep viewing your site each and everyday.

-Me

great workout :-}
pleasure to do it
But pleas pleas pleas kan you do samting just for a stomah????:-]

sorry for my english:-}

really fun workout. even though it was 24 minutes, it only felt like 10. i set my gymboss timer for 36 rounds and the time flew by. also wanted to tell you i completed the 30 day challenge, and it just so happened that the 30th day was on Easter. Look forward to the next workout, they are getting better and better.
Thanks Zu :)

Can you possibly give tips on breathing techniques? I have a tendency to hold my breath alot. I am not sure what the ‘proper’ way to breathe would be. Can you help?

I love these workouts, but am hoping that they are just as effective for men as they appear to be for women :)

Another great workout! Difficulty 4, this is one I will return to :) For the tricep dip plus knee raise I did a dip off a chair then immediately followed that with one knee raise on each leg :)

heyy zuzana,
i was wondering where you live?
not to be a stalker or anything lol
i just dont have a interval timer or a kettlebell and i was wondering if you knew where i could buy them ?
i was also wondering what that black bar is called that you use when you do your Dips & Knee Raises ? where could i get one of those as well ? sorry that i have so many questions, im just really movtivating myself to workout and be healthy but i dont have any of those things. and i would really like to get some. so if you know any place where i could buy them, please let me know :)

How awesome is it that you guys have so much traffic that you have to upgrade your web site!
Congrats! You inspire so many people and deserve great success!
Thanks for all you do! :)

which is better for you when it comes to hanging leg raises?? just hanging straight down or pulling yourself halfway up and staying there for the leg raises? thank you

Thanks again. Wonderful stuff.

Hello,
I am new to this site but already I love it. I am challenged by the workouts which makes me want to keep trying. I wanted to know if you could tell me where I can purchase the interval timer? I have looked at all the stores and all I run into are stop watches. I also wanted to know where can I find that bar that you do the dips and knee raises on. Please let me know as soon as you can so that I can really dig into this workout program.
Thank you very much for your time and assistance,
Ty

Where did you get the dip bar?

I’m so happy for you and Frederick about all the traffic on the site! You deserve it:)

Lauren

Hi Zuzana, I’m from Mexico and I am to beagining to make your excersices every day, but I have a doubt.

I am very thin and I want To increase muscle,What I will?

Sorry, I don’t speak english very well.

Let me tell You something, You are absolutly gorgeous, I’m Kinesiologo (Fisical Therapist) and searching in the internet for images or grafics about some tipes of exercices that would be usefull for my patients, and I found your blog linked on Youtube. Congratulations, your workouts are great, well explained and of course very usefull for everybody.

(sorry if my english is not too correct)

Javier (from Chile)

LOVE FROM CANADA ZUZANA!!! you are a total inspiration! never stop the videos! were you always so fit? do you have pictures of yourself before you got into amazing shape? POST THEM!! :) much love

Zusana you and Frederick are awesome! YOU are such an inspiration and so angelic about it all….health, happiness, exercise, discipline and life in general….how did you get to be sooooooo wise?????

P.s. When does Frederick workout?????

In health and Happiness!

Zusana you and Frederick are awesome! YOU are such an inspiration and so angelic about it all….health, happiness, exercise, discipline and life in general….how did you get to be sooooooo wise?????

P.s. When does Frederick workout?????

Thank you for all your effort!

In health and Happiness!

Hi Zuzana!

I’m so excited to do this workout tomorrow… I’ve been following your workouts (both new and old) for a couple months now and I’ve started seeing results but am getting discouraged that I’m still jiggly (lol) in the thigh area – even though I’m already fairly in shape overall and my upper body is getting pretty cut. I’m trying to stay positive and keep going though… hopefully I’ll lose the jiggle soon lol. I’m watching my diet too, so I’m not sure what the problem is (maybe I’m just impatient).

Anyway. thanks for another great video!

Hey Zuzanne,
nice workout again, I tried the body on fire today… as usual pretty exhausting but very handy, cld be done newhr we r :) thats the best thng about ur workouts, I hve been working out since 3 yrs now but the past 2 and half yrs I was so dependent on all the gym equipments and a trainer too :( which really had put a mental block on me…. but now m free all cz of u :) and m sure it ll pay off even better….
I dont if u got to see my previous question about soreness recovery? cld u plz help me on tht?
also, I had another question which is really really imp for me – I follow quite strict routines on the 5-6 days of workout… bt at times i crave so so so hard to eat jst netype of regular food cooked at my home which is not very unhealthy but nt clean too :( , at tht time mind starts playing games :( sometimes I control and smetimes i cant…. can u tell me smethng as to how do u do it? what can one think or do in order to control such cravings? plzzz plzzz plzzz tell me about it…. this only seems to be my issue ….I wld love it if help me out in this :)

Love
Sonal

You are such an inspiration. I just finished this work out…well attempted it…and i didnt even do it all and im sweating bullets ahha! You are awsome and i love your workouts, im going to be doing these everyday. :) Thank you so much for your amazing ideas and inspiring so many to make the best of themselves!!! :) you are beautiful!!! just to let you know!

Love those pants….oh and the workout! Good stuff :)

Hello there!

Ive been a dancer for 10 years of my life, since I was 3. Im now 22. Ive had a child at age 16, which reall messed my body up. I was too tired too do any work outs because I developed mono and then started having seizures. Which messed my body up even more. Im feeling alot better these days but,Ive got stretch marks from pregnancy an Im afraid f I start exercising again, it will just create more and make previous ones worse… Im 5 ft and 117 pounds. Should I just put some kind of lotion on my body before I start working out? Also, you always look really oily. Thats most likely sweat lol. but do you put anything on your skin before and/or after to prevent stretch marks?

Hi zuzana & Frederick,
I don’t know if you get my comment…
First of all I love you and thank you soo much for motivating me! You have changed my lifestyle and this is so great! I feel much more self confident and attractive:)
ok,
My question is about food portions. (I have already posted this question 2 more times in previous videos but maybe there is a technical problem)
How do you calculate your portion when it’s about fruits?
I mean 1 fruit is like 1 meal? Or is it less? I don’t know, I’m confused with fruits… I follow your diet and it really works! Sometimes i eat 1green apple alone, sometimes 1orange and a yoghurt for 1 meal.
Can you help me?
I hope u got the point of my question:)
Thank uuu
bb:)

Hi Zuzana,

Just wanted to say that your site is awesome and I look forward each day to seeing if there’s a new workout for me to try :). All my work friends love you too. Just wondering if you have any workouts already or if in future you would consider doing a workout that works on flexibility. Although I’m thin and reasonably fit I struggle with my flexibility a lot and would like to improve.

Cheers from Australia.
Gigi

I liked that workout a lot! Instead of Dips & Knee raises I did Pull-Ups & Knee Raises.
In round 2 I thought “Damn, I won’t last 4 rounds” but it didn’t get a lot harder from there so I was happy to complete the whole thing.

It’s so great that you re-do the site. Hope there will be some kind of forum so people won’t have to post unrelated questions under workouts. I’m way more interested in hearing how others did with the routine than reading another “Are these workouts all that you do?” ;-)

Hi Zuzana,

I have a question on strength training. I tend to experience swelling muscles after training for a day or 2. Does that mean I work too hard? Is there something I can do to prevent/treat this? I don’t want to have to skip my training a day before wearing skinny jeans.

Great routine “Z”!

Peace

Great workout!!! I love your workout outfit, especially your crops, could you please post the brand, names?

Cheers

Well, what can I say about the DSB workout having tried it? It’s fantastic! I did 5 rounds actually, ’cause I was interrupted by a phone call on my last exercise in the first round so I had to start once again.
After the first round I thought to myself – is it REALLY an interval training that’s supposed to leave you breathless and sweating nuts? Nuh, I though. But after the third round I knew I was dead wrong.
I really enjoyed it – my body’s feeling nicely tired at this moment (after the workout, 7 minutes of skipping, stretching routine, coffee grounds’ massage and a contrast shower). That’s the way to start a day! THANK YOU!

Hi Zuzanna and Fred!
Great workout today! Although I had to do some adjustments because of the equipment it went very well -and Very FAST! :-D
I was nicely surprised to see, you have same shirt as me! (Well, it looks totally different on me, because of the “fillin”, but anyway… felt like connected ;-)
Wish you both a nice and calm week!
Muriel
PS: Scaaaahary trousers!! *lol* ;-)

And I tought you deleted my comment :D

Anyway, I’m a huge fan, you give me a inspiration. Today I can’t workout, my muscles hurt :D But tomorow I’ll continue. Today I got my Gymboss and I’m so sad that I can’t try, but I’ve already set it up and can’t wait to start it.
In the last comment I’ve asked you where do you get all those sexy sports braa, and your lululemon pants, especially the one with daisy print, I love them but omg they are expensive :O

Anyway, can’t wait for your new video :-)

Greetings from Zagreb

Matea

He works out about 7 pm every night while zuzana makes supper. She doesnt like him in the kitchen cause he bugs her sometimes..so its ideal..haha..

I pretty sure she doesnt since I dont think working out gives you stretch marks.

Hi Zuzana and Freddy

I have been watching your site for about 2 months now, doing some of the exercises as i can – i have a chronic health condition, long term spinal problems and M.E. but modified some of your exercises are useful and whats more the enthusiam and energy you have comes through the screen.

I saw the video about going home, it was very poinient and well done, i am a little older than you too but not much and grew up as a child in the 80′s in the UK, everybody thinks of the UK as a rich country but my dad was a coal miner and got injured so we did not have much money we lived in a rented house in a mining village. I remember having to have a black and white TV as we could not afford colour. Going to school with cardboard covering the holes in my shoes and my grandma re-making my shirts each year (she was a seamstress) for school out of the same fabric to try and contain ny growing frame. Me and my brother were happy though and it gave us good values, Mum and Dad made sure we could look after ourselves right from being about ten, and when my grandad got ill i used to take care of him through the night and then go to school the following day.

strangely my wife is canadian well coincidence and although not from a rich family just moderate from Montreal things for her were different. I went on holiday a couple of years ago and we were looking at an old set of terraced houses, a man in his seventies was telling his wife that “this is the sort of house his father grew up in – with no central heating, open coal fires, no carpets on the floors etc” i just looked at him and said thats how i grew up and it wasn’t the 1920′s i was born in the 70′s, and i can remember in the winter with no heating upstair with lots of hot water bottles, wearing a hat and waking up to ice formed on the inside of the windows – but as i have said i only have fond memories.

Anyway taking up too much of your time, hope the new site goes well, as i said i would like to get fitter and lose some weight (i am Trying) and i would love to document my efforts as a record and motivational tool but have not set up a website before, did you start with an easy one?

kind regards and best wishes

Ceejay

hello . .. im anna from greece. . . i was thinkin the same thing with Sara E. . . u should defenatly create a chapter including your biography.. and your fhotos before this “PERFECT” body shape. .. to inspire us more with your photos too. .. have a nice day. ..

Hi Ty, there is a blue link in the text under each of our videos :)

I did this workout yesterday… those leg sit and lifts are a killeeeeeer! And again, I can’t believe how quick and fun the routine was!

I’m VERY happy of the fact that you guys are working on the website, I’m really excited about the new features!

Love,

one committed BodyRocker :)

Thanks for the comment :) We started with a very simple wordpress blog.

Hello Fred,
What kind of video camera are you shooting?
Videos look great!
Rick

All that info is on the workout description! :)

Great full-body workout! I just got back from vacation, so I needed that. Thanks!

Hi Zuzana!

I’m new to the site and I wanted to say that I REALLY love your philosophy. I really believe in your genuineness and the fact that you are showing women (and men) all over the world that they can get fit by working out at their homes and that there are no limitations to a better health! I love your videos because I like fitness but I’m unable to afford a membership to a gym or a personal trainer! And yesterday I found your blog and I’m really grateful that you are giving me and millions of women, HOPE! and MOTIVATION!. From what I’ve read so far, you have inspired many many people! And now, ME! I’m from Puerto Rico.

I have a question: I have little to no upper body strength and I see that you do a lot of push-ups or variations of push-ups, and I can’t do them! What should I do to gain upper body strength? Dumbbells?

Thank you Zuzanaaa!! and Frederick!

Hi guys !

I’ve started doing your workouts about a month ago and I’m now completely hooked ! I’m really excited about the new site coming – was almost panicking lately when I couldn’t get in :P

I really enjoyed this one. Time went by so quickly ! I don’t have a kettlebell so I simply used one of my 10lbs dumbells. I did crunches instead of Dips & Knee Raises since I don’t have a dip station neither – any other suggestion to replace Knee Raises ?

See you tomorrow !

~ Nathalie ~

I did this workout yesterday and it was fab… the backs of my legs are hurting today after the bridge and one leg lifts which I love as I know its working. Also did one of your old 5 part cardio vids today and loved that also.

Anyway I really wanted to say I have received my GYMBOSS today and I cant wait to use it. Please keep the work outs coming as Im really starting to see results.

Thanks again you guys

Hi :)
I am a personal trainer in Wichita, Kansas, USA at Snap Fitness.
I make up almost all of my exercises and thanks to your videos, I’ve been able to take an idea of yours and make some news ones. You’re an amazing example of what I teach my clients everyday! Thanks for all of your videos and helpers ;)
keep up the good work! You’re a huge influence for us advocates of health! If you’re ever interested, I have a burpee I made up. I call it Galaga lol
have a great day!!!
Ashley

uh.. hah there are links to every single question you have right above the pictures (below the video). I’m sure I won’t be the only one to point this out. At the very least get the Gymboss timer! It’s the best and I don’t know what I’d do without it! Have fun :)

Just found you through youtube this morning. I now feel inspired to workout moar.

I agree with Annoula and Sara E!
It would be such an inspiration to see how you looked like before you started working out this much, and I also would like to know a little more about you, what you do for a living! I just found this site a few days ago, because some guys posted one of your videos on a forum, and I’m hooked! Love it! :)

Have a nice day!
Love Hege from Norway ;)

In the description below the video, the words “Gymboss Interval Timer” and “Ultimate Body Press” should appear in blue, click on the words and you’ll be directed to a website where you can purchase the items.

I went for it and completed the 36 rounds in one go – it was hard but good fun and the time flew by. Thank you.

I was so sore last night after doing this routine in the AM. BTW, my comments almost never appear and I commented on this post before any comments were published; weird. I love your workouts. Thanks for all of you do!

Hi Sophiia
If you look underneath Zuzan video ther where she explain all you see the Gymboss timer and Ultimate body press (in blue)only click on it and it show you all and the kettlebel you can get in any shop they sell them also in Tesco so I thing you can get them anywhere.
God like

Cogratulations on your success with the website, you really deserve it!! You guys are such an amazing motivation for so many people out there.. you are really changing so many lives in such a possitive way and mine is one of them, I could never thank you enough!! I loooove you guys…

Thanks for the pep talk, Zuzana! I am not in the best of shape, but I want to be, and I often find that what you make look so easy is actually really hard! LOL I will find little ways to modify what you do so I can work at becoming stronger and stronger each day! Thanks!!!

hello, you are really good I`m from mexico, congratulations

my last comment got eaten : (
I am sick so taking a break from workouts. Looking forward to try this one.
I am also quite excited to see the new Bodyrock.tv
I am so inspired by you 2 in many ways.

good luck and many hugs to the both of you you make a difference.

Woah, I did this workout today and it was tough! It made me cry, the “bridge” and “sit and lift” were crazy hard. Thank you for this amazing routine and a big hello from California!
xo

Hey guys,

I have been following your workouts for quite some time and I just cant believe how effective they are. I recently went to the gym and I realized how much stronger I am when I used free weights and the machines! I also realized how boring the gym is and I like body weight exercise alot more. I look forward to every update and I am very happy you are doing so well—you really deserve it. Thanks for your positive attitudes and generosity. I was in school and recently heard a great quote from a professor and I thought of you guys : )

“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has.” —Margaret Mead

Peace! All the way from Florida

Congratulations Zuzanna & crew – I know I’m so grateful to the friend who told me about your website….So glad to hear so many others feel the same way that you have to build a bigger website – I’ve been a long distance runner for 26 plus years and now I look forward to your workouts more than I do my runs…Thank you thank you thank you!

Hi Zuzana,

36 rounds straight thru was intense & you can’t just pause the timer so, it holds you accountable for every interval. Definately want more of these workouts :)

I used a 20 pound dumbbell. Here are my numbers:

SquatPress L: 7-7-7-7
SquatPress R: 7-7-7-6
Pike Jump: 20-20-20-16
Bridge/L: 19-15-12-12
Bridge/R: 17-15-12-12
Pike Jump: 22-18-18-16
DipKneeRaise: 3-4-4-3 (Very difficult with a Roman chair)
OneLegSit/L: 15-12-13-14
OneLegSit/R: 15-12-12-14

Hmmm, I wonder how Zuzana did (hint,hint)…
Anybody else?

wowww I’m loving each new routine you come up with even more! thank you so much for your dedication Zuzana and Fred! funny thing is, I’m actually getting sore each time you add a new type of exercise :) God blesss you both with love, joy, and peace.

you can get a gymboss interval timer for your ipod touch or I-phone for free!!!!!!! its awesome and you can prgram the intervals with different colours and sounds

Hi Guys!

–long term lurker, first time poster – I just wanted to say thanks for the videos. I found one of your videos through a random Google search this last December and they were exactly what I was looking for to get rid of the ‘PhD 15.’ I have never been stronger and I love my abs and biceps again! I really surprised my nephews (15 and 17) last week when I popped my feet up on the kitchen counter and did pushups. Anyway, thanks so much to both of you.

Cheers!

Hi Zuzana!

I’m probably one of the reasons of your overloaded server :]
I’m new in your community and after screening your whole site (and trying sonme workouts too :])I have to claime that you,your site, your workout, ideas, lifestyle are owesome!!!
For 3 days I have been addicted to you!!! :] I’m sure I’m going to visit your website everyday and try to be more fit following your advises connected with diet and workouts. My goal is to lose 4 kg of fat and I will be telling you about the progress.
In polish: Trzymajcie kciuki!!! :] (Something like thumbs up :P)
Can’t wait to see new posts!!!
BTW Greetings from Poland to my Czech Neighbour!!!:*

to be bigger its always a matter of food in combination with your workouts ..bon appitit!

Great news that this website is expanding! I LOVE your workouts. Thanks a lot.

as a general guideline, breath in during the negative (relaxing half of the movement) and breath out during the positive (exertion half of the move). ie. for pushups–breath out as you push up and breath in as your lower,
repeat :)

Zuzana, Frederick, I’m hooked forever I think. There is something about you, Zuzana, that is magnetic, and it’s not only the most incredible and stunning body I have ever seen, which Frederick is an expert of presenting in the most inviting way in the videos and photos, but it’s also the kindness, the sweetness, the genuine approach of things, the way you carry yourself, how you don’t pose, etc. I can see why so many men would fall for you. I have never had a role model or never followed any one person’s life, but you somehow made me do that, and so I feel almost intrusive in how I want to see more of your videos. That worries me a bit, lol. :-)

I am wishing you all the success on the fitness line and hope you will make it incredibly big and successful, so that you get maximum freedom to dedicate yourself completely to whatever makes you the happiest. You already are doing amazing with the 5 million+ Youtube views on many of your fitness videos, incredible!

Please keep up this wonderful, wonderful work, it means so much to so many people!

With much respect and admiration,

a fan

Wow…did this workout yesterday the way you suggested…it took me 24 minutes and it was awesome. But today, all I have to say is “OUCH!”…my inner thighs are killing me, which is great actually, because it shows me that I really need to work on strengthening them. Today is not the day I want to be living on the third floor…the stairs have been brutal today :( Thanks for yet another amazing work out. Can’t wait for more…summer is so close!

I would like to see how many of you can guess Zuzana’s height and weight. I’ve ask but didn’t receive an response. Now, I would say first she’s fabulous looking.

Zuzana’s height is about 5’5 her weight is 120

Now, what do you guys think???

Thanks for all your workouts and the great interval training. I use it to supplement my running and weights. Hope you keep at it and don’t sell out to some sleezy supplement or videos company. It is so refreshing to see someone actually breathing and sweating rather than just barking at us like idiots to buy their stuff. You and Frederick are so sweet together, I wish you both well.

Definitely doing this workout tomorrow morning. Quick question for Z, F or anyone else to answer it. I see you turn the kettle bell after your shoulder press, is that because you’re using a kettle bell and should a dumbbell also be turned after the press?

wow..seriously Zuzana, you ought to be a movie star, one of those gladiator movies.

Hi, where would you suggest is the best place to work out on? I see you have wooden flooring but I have recently moved to a house with very thick white carpet!
I’ve heard exercising on concrete is bad for your knees. I want to exercise in a way that won’t wreck my bones or anything
Thanks!

Let us know about the burpee :)

hi Zuzana & Fred!

I have a special request:
Zuzana could you please make a total workout based for inner part of legs!!!!
i would improve this part of my body… i follow you since almost 2 month, i can really see the incredible changes of my body but not in the inner part of legs!!! :(

Hugs from your french flight attendant!
Nice weekend to all of you guys!

Great idea!

Hi Russell,

If it is difficult and challenging – it is probably effective – no matter if you are male of female.

Ofcourse if you want the best results you should also watch what you eat…

I just wanted to say that I think on this workout video you can really see the benefit of how arms can look from working out with a kettle bell.

Zuzana’s arms have changed since she has been using one,so it definitely seems a worthwhile bit of equipment to invest in, that and the interval timer.

What’s up Zuzana I have been getting into better shape by working out 5-6 days a week for over a year now, between strength training, pilates, swimming and ashtanga yoga- some days I am doing something athletic for a total of about 4 hours! I am finally getting to the point where I don’t really get that sore but i sure am tired at the end of the week! I am looking forward to having a space where I can follow your workouts regularly (there are always fantastic variations of great exercises) and start a journal recording the time on the workouts for future improvement, it sure beats having a personal trainer design them because that would get pretty expensive! Right now I am designing a diet for myself because I think that is pretty key- anyhow, you are an inspiration and I send you my gratitude for making all of these workouts available to us! Just one question, I noticed that the way you have the workouts in the archives is not by date but by content, I guess that just makes it that much easier for us as an audience to access workouts that suit our personal ambitions. . . My question to you Zuzana, before you started working out, did you have any definition in your abs naturally or is it completely from your hard work. The reason I ask is because I naturally don’t have definition but it comes with the work, I guess I am just waiting for the day that I am as cut as you are! Much love, all the best, you rock! Jeremiah.

Hi Hege, Annoula and Sara E;

I don’t think it’s going to happen. Zuzana explained her reasoning for not having before and after images here and I must admit it seemed pretty reasonable to me. 8-)

–Chris

Hey Zuzana and Frederick!
I love your site and I think it is great that you are going to rebuild it. But I want to express my hope that you will not be deleting any of the older workouts such as full body blast, bootcamp, full body core, etc. I still go back to those a lot and they are still the backbone of my workout plan. The best part about your great site is the huge backlog of different workouts I can try. Plus I really like the ones with the follow-along videos, they help with the motivation because you have to try to keep up with Zuzana! Keep up the great work.

Yeah I’m not sure where you heard about working out giving you stretch marks. Gaining or losing weight faster than your skin can accommodate is what gives you stretch marks (e.g. pregnancy). The only way to prevent stretch marks is by gaining or losing weight slowly. There isn’t really a proven way to get rid of stretch marks. But if anything, I would think working out should help your skin regain some elasticity. Do some research online and I think you’ll find some helpful information.

Thanks Chris for posting that – I’ve felt for a while that people should stop asking, but I hadn’t ever seen that response to it. It’s almost like that should be in a FAQ section so people will leave Zuzana alone.

I completely agree btw – I saw a youtube video the other day of a girl who was trying to get a toned “bikini body.” She was not overweight when she started, so she just got a lot of negative comments about what’s wrong with body image these days and how she didn’t need to work out or lose weight. It’s horrible – I believe thinking like that is why so much of the population is obese – working out, and just improving yourself in general, is for ALL the time, not just when you have major flaws the world can see. Being healthy and trying to be better should be encouraged, but for some reason unless you have 30+ lbs to lose, it’s jut not. Imagine someone telling you “you only smoke a few cigarettes a day (and there are those who smoke 2+ packs a day), how could you think you really need to quit?” It just doesn’t make sense to discourage someone like that, but this happens to people trying to get toned ALL THE TIME.

So I agree Zuzana (not that you need me to :) please DON’T post before pictures, because I would hate to see your site subjected to the same small-mindedness.

I believe sometime recently a poster had the idea of a community challenge and the people who visit the site could send in before and after photos. I think that is a better idea. — So come on people, work hard and create your own inspiring before and after. Besides, there is no one else who will take the exact same journey as you, so other people’s before and after don’t really matter – yours is the only one that counts.

And just a note – it is likely to take well over a month before you see solid results. That doesn’t mean it’s not working and that doesn’t mean you should feel discouraged. That means that anything worthwhile takes TIME. Give it at LEAST 3 months for results. And work out because it makes you feel good, not just for the aesthetic improvements – see Zuzana’s posts on motivation and such.

… I’m sorry, I don’t see why it matters?

Not an expert by any means, but I’ve been doing this with regular free weights as well – I don’t think it matters to turn the dumbbell after the press. I keep mine lined up perpendicular with my body through the whole exercise.

No one “naturally” has definition in their abs – people who are naturally skinny and don’t work out are just skinny with no visible abs. Definition is always work :) I’m working on it, too

have you seen this? http://elisshinka.blog.cz/

Hola Zuzana,te sigo dsd Barcelona, (spain) You’re the best!!! Eres Increible :)
Todos tus ejercicios son una pasada,eres una gran motivación para este verano!!

Gracias!!

The best way to improve in doing the exercises that are yet difficult for you is to keep doing them. You’ll get better and better at them every day, just be consistent and patient.

You can do the knee raises on the floor too, but it won’t be as effective – less resistance.

Too funny, my wife Julie is in very much similar camp. While extremely fit now, she never looked to most people what they think FAT would be.
I think a lot of fit women have this same opinion.
Rick

Hi Antonia,

If you build muscles fast you can have stretch marks as the skin can’t keep up with the rate of growth. Some people put neosporin scar solution or something similar on the scars to reduce their appearance.

–Chris

Whew!! Another great workout. I ordered the pull up bar and the dip station and i am just waiting to get them. For now for the dips and knee raises i am using the handle bars on my treadmill. Works just fine, but the hard metal starts to hurt your hands after a couple times, lol. Oh well, beauty is pain!! haha Thanks Z! You rock!

Hi Nathalie,

You could do knee raises if you have a kitchen counter that forms a corner. Look at this vid to see what I mean: http://www.youtube.com/watch?v=TR46YIWewuE

As you can see you could also do dips.

As to alterative exercises…try leg lifts on the floor or Ab wheel rollouts.

–Chris

This was a pretty mellow workout..no grueling push ups, pull ups, and speed jump ropes :) Since I was with a flu the last 2 days I was grateful for that.

I didn’t really count, but since you ask my recollection is

kettlebells: 14.5 pd water filled clorox bottle (nice handle): about 10 each side
pikes: about 10
one legged bridges: around 17-20
pikes: about 10
dip and crunch: about 5 slow
one leg lifts: 20-22

How did you do 20 odd pikes with jumps in 30 seconds? Amazing!

I also added some pistols, pull ups, push ups with v crunch on my inflatable ball, and side plank push ups. Then I went for a paddlesurf on my smallest paddleboard…:))

I find the slower I go, the more effective (painful)…

Hi Zuzana,

I really hope you will respond to this :)

I am working out, I ran, go to gym, and this is my 3rd day following your videos and working out with you.

I wanted to know if there are any exercises that you can direct me to for lovehandles. No matter what I do, i can’t seem to get rid of them

Please please resond
Thank you in advance,
Mariam

Hi…Just discovered you accidentally on Youtube and it’s the best accident I ever had…you are really an inspiration. I have a quick question…What do you do as a warm up…? You always say, I’m going to warm up and when you get back for the workout you seem pretty winded…just want to make sure I’m doing everything right….

Dear Zuzana,

I am going to have abdominal surgery and know I should take 6-8 weeks to heal. I was wondering if you have had any clients who did have surgery and do you have any advice what exercises to resume with or any other advice? Thank you so much!

I also recently started visiting the website, and CANNOT get enough. the workouts are just unbelievable.
it’s great to see other polskie dziewczyny within this little (ok, maybe not so little) community :D
greetings from canada

Hi Zuzana,

Thanks for share your techniques with us. Since I started, I feel fully of energy. I ve never try such kind of workout, but the results are incredible.

Zuzana, I found your videos in youtube and I think they are phenomenal visually and technically. I decided to check out your site and well, I feel inspired, as many other do,to go workout and get in shape. But start is never easy. I am 6’2″ and I weight currently around 226 pounds. Never been really fit, but the belly is growing too much. My wife is not really happy, or particularly excited about it :P what daily routine ( i.e walking, swiming, etc), and burning work out would you recommend to get in shape and lose that belly and those love handles? I need all the help I can get.I’d really appreciate it. Thanks!!

ahahah I actually found a buch of articles and videos in your site that talk about beating procastination and how to work out better. Now, that’s a start! :D thanks again!!

Hi Annie – we have a full warm up routine and cool down stretch on here somewhere….

Hi Kathryn,

I agree with you. I wasn’t even nearly as strong and fit as I am now before we started this website. I couldn’t even run for few minutes without being completely exhausted, I couldn’t do a single pull up or a pistol, but I did look fitter than an average person – I think. To me, fitness is a lifestyle, and a never ending journey. I really like this phrase that you can apply to all matter in the body including your brain, cardiovascular system, and muscles: Use it or lose it. If you won’t use your strength you will lose it, and I don’t want to lose my strength.

hi,

i’ve been subscribing to your RSS feeds for your daily workouts as well as fitness tips for a few weeks now. all of the sudden there is an error that reads … “The feed could not be loaded because the content is not in a known feed format”. any one else having these problems or know how to fix it??

Hello Zuzana,
this workout almost killed me :-).
Thanks.

Hi you two!! Hope you are well and happy this week-end!
For my part, I just finished this wonderful workout… (still sweating and panting, actually, haha!) As I don’t have a timer, I put a watch on, and take 15 seconds rest and 45 seconds of hard effort (it’s easier to calculate the intervals this way) and I repeat the whole workout three times, so it took me 27 minutes. Ha! I’m actually proud of myself, after this hard work.
I try not to forget the goal: be in my best shape ever this summer!!
Thank you very much for your dedication, Zuzana and Fred!

De gros bisous du Québec…
Isabelle

You have to keep a good diet and consistently work out. Love handles are fat. Burn the fat and they will go away – but you can’t “target” love handles, you have to lose fat all over to lose the love handles. It will take a while. You have to stick with it.

Hi Zuzana!

I have a question ; How can you buy your pants on zappos.com? I’m in Canada and they only deliver in USA.

Thanks !!!

Ok you learn something new..I never heard of this. I thought I knew already all that can be known! haha.

Yes that it! Happy to say same as me (bragg).

Whoops this comment was meant for marilyn!

Yes its right you guessed it..I am happy to say its the same as I (me me me!):)

I am a new visitor. At first I didn’t know what to think of bodyrock.tv, but then I became a lover quickly! I love this site! I love these work outs! keep doing what you’re doing! Love love love this stuff!

for sure or the new James Bond girl..if they see her and pick someone eles for the part their dumb…just sayin.

I really liked this one (I modified the dip station parts, chairs worked pretty well :) The bridge is officially my new favorite exercise to do, trying to get the bum area in shape.

I wanted to say thanks to you both for your hard work and dedication with your website. I’ve worked out to Zuzana’s routines (and got some great tips for my diet too) for about five months now and I look like a completely different person: I’ve lost about twenty pounds… (my husband is very excited ;).

Waking up a little bit earlier to make all of this change happen was the best decision I have made in a very long time.

Hi Frederick,

Maybe these?
http://www.bodyrock.tv/2009/11/16/my-warm-up-routine/

http://www.bodyrock.tv/2009/11/21/basic-stretching-routine/

Found here:
http://www.bodyrock.tv/category/archives/

–Chris

Hi Kathryn and Zuzana,

I agree this is a very personal journey. If someone wants before and after images make them of yourself folks and hold those up in triumph in a couple months. That is if you listen to Zuzana and do as she says.

BTW, for some reason I forgot the whole link the first time so here it is.

–Chris

I believe you, but you mean like bodybuilding type muscles, right? I can’t imagine that the changes going from a little pudgy to being fit and toned over 3-6 months would give anyone stretch marks. The average person working out should have no reason to worry about stretch marks. I can’t imaging the average person being able to achieve rapid (and ridonkulous) gains like that.

If you can’t do regular push ups, do modified push ups from your knees. If you still can’t do them, I’m not sure. But as you can do 1, 2, 3 real push ups, incorporate those into your workout and go back to the modified push up when you can’t do real ones anymore. (In other words, don’t worry about it if you can’t finish a whole set with real push ups – just do as many as you can, even if that’s only one, and then finish the rest of the set with modified push ups.)

Hi Zusana!
I hace problems with my knees and I wonder if you can do a workout that does not place as much emphasis on the knees?
It would be awesome!
I wish I was as much fit as you are…
Thanks in advance!

have*

you have a beutiful body,but it is your positive attitude wich is most beutiful

Kathryn, I am right there with you but a friend of mine has a perfect torso in which you can see every single muscle; It looks as if she has been working it for years but she literally doesn’t do a thing. Normal people like you and I work for what we have, whether its for functionality or appearance, and I can do an incredibly large amount of different ab work without even getting sore the next day right now so I think it’s time to switch up my exercises to those that are more challenging in stead of doing hundreds and hundreds of them. . . I got some definition now but in a year they will be killer – I think it’s that I haven’t followed a strict diet… Do you? Don’t you love feeling sore across your abdominals when you wake up and stretch in the morning? I do.

I do, I love that feeling – I only really feel “fit” when I feel it in my abdominals – my diet is also my downfall, haha. I think if I could lay off so much food for even a month I have much better definition. I’m so close… I just lack discipline I guess.

And I hate your friend, haha j.k

Again another awesome workout! I’ve just completed this one and I found by the last round “Brutus” was brutal on me (my kettlebell)

This will be my last workout for 3 days as I am taking part in Oxfam Trailwalker Melbourne, Australia (100km in 48 hours) My team is planning to complete it in 24 hours, so now is the time to rest up and conserve my energy.

Instead the next couple of days will consist of stretching and lots of rest!

Wish me luck on the walk!

Dee
Aussie Aussie Aussie, hike hike hike!

Best of luck Dee!

Hi Zuzana, wow, you are a good exercise teacher. I get tied just watching you. I try to keep in shape myself most days. Your husband/ partner is a very lucky man. One day I hope to find someone as toned/fit as you. Take care and all the best with the routines. x

you are the most fit and beautiful woman I have ever seen!!! keep it you look great!!

Hello Guys!! Like everyone, I’m very inspired by your videos. However, I felt a little defeated trying to do some of your recent workouts- a little too advanced. I’, not strong enough to do the exercises accurately, just yet. I’m not a beginner, either. So, which of your archive workouts would you recommend to help catch up?
Looking forward to the new website. Tanya.

Hi Guys!! Like everyone, I’m very inspired by your videos. However, I felt a little defeated trying to do some of your recent workouts- a little too advanced. I’, not strong enough to do the exercises accurately, just yet. I’m not a beginner, either. So, which of your archive workouts would you recommend to help catch up?
Looking forward to the new website. Tanya.

Hi Kathryn,

In general I agree with you that most people will not have this problem. But, there is a wide range of muscle growth patterns in humans and some here have stated they have this problem of rapid increase in muscle mass.

You can slow the growth by not eating as much or reducing the number of reps or how much of your weight you use.

Take care,
–Chris

hi zuzana you are making a great job i see your videos on youtube and i visit your site and that was great , i am from egypt and i want to thank you cause you help me to hae a new bigging thanks

I just want to say how much I love your workouts, I love your positive attitude. I find it so neat that you two support eachother, how nice! Keep up the good work guys!

Hi Z!

I’ve been watching you for some time and started to copy your workouts. I am a fitness nut and looove high intensity workout, interval trainings, tabatas etc.
With this site I work out at home which could usually never happen :)

You are doing a great job, congrats to you both and just keep it that way – don’t be greedy and start charging ;) sport is what matters.

This workout is kind of my taste – doesn’t make me loose my breathe and still makes me sweat.

Greetings from Croatia!!

Hi I totally love you and your workouts!! I don’t have a timer yet but I was wondering if you could post the amount of reps needed for each exercise in the sequence. I found that the workouts with total reps for exercise great to follow if you don’t have a timer. Thanks your workouts are just what I need to tight and tone my body!

Hi Zuzana,This is my first time commenting. I’ve watched you daily for months in awe(you are amazing & have such a sweet spirit)I exercise on a regular basis but never pushed myself until you. I thought I couldn’t do your program(too hard) but your pep talks & challenges, have put a fire under my butt,I’ve been actually doing your exercises instead of just watching…there’s the answer!!I just turned 45 & feel amazing & have seen incredible results in strength and weight loss. The workouts are tough but finishing is glorious. Thank you Zuzana & Freddie, I’m a self proclaimed BodyRock devotee…thanks for sharing!

Zuzana & Freddie-
I just recently turned 30 and while I’ve always lived a (relatively) healthy lifestyle I’ve decided to make fitness a top priority. Your workouts are amazing and such a challenge, and they go to show that expensive gym equipment is not necessary to get defined and fit. I’m telling all my friends about the site and cannot wait to get into summer clothes season. Thank you, thank you, thank you! And my Gymboss timer is on its way!

Zuzana,

You are TRULY an inspiration. I love your straightforwardness, and absolute common sense approach to diet and exercise. I found your site by complete accident, and wish both of you the best. Thank you so much !

I’ve worked out since I was 18. I’ll be 45 in just a few weeks and I feel great about the shape that I’m in. I have young boys that think I am superwoman when they see me doing your workouts everyday.

Only thing is at this age, when you have very little fat on your body your face takes a hit. I think thats why some older women don’t mind having a few extra pounds on them – I’ve heard it said that at a certain age you have to choose between your face and your body. Not sure I agree with that.

Thanks for the great coffee talk.

That is a really interesting observation – does anyone have any thoughts on choosing between your face and your body?

Hello Damn

how are you? I loved your videos. they are amazing. Actually tit´s very dificult lost weight. your site is giving suport to many people
congratulations

Ok this is rly interesting. My take on this is that when u’re really fit especially at an older age, ur face is also toned (shrunken). To other fitness junkies, u will be attractive but to others you might come off as underfed or dry…. I’m from Nigeria and Obesity is actually almost a sign of good living (big tummies, round faces). So i might not be as attractive to some of the women. The thing is you have to do it for you and as long as you’re happy with how you feel and look then it’s okay! I think yes, you do have to go for a toned look or not. In that case your face will also be toned especially if u have high cheek bones strong jawline e.t.c. People that know what a healthy person looks like will appreciate and be attracted to you. The most important person is YOU. You have to be happy and confident with the choice you’ve made and how you look

Hi Zuzanna,

today (April, 20, 4.15 pm CET), the database error is much worse than ever before. Please check this again, thank you,

Stefan

Hello,
I Was Just Curious On When Is The Best Time To Workout Everyday,And Do I Have To Work Out Every Time I Eat I Feel So Guilty Everytime I Eat Like I’m Backsliding On My Routine Or Something.I Just Had A Baby Boy 4 Months Ago And I’m Trying To Get My Body In Shape And Get Rid Of The Baby Fat I’m 152 lbs Right Now And My Goal Is 120-125 What Should I Do?

Hi Damn,
I really do thank you for the amazing videos. Well, i just have one concern; can i just start this workout suddenly? i mean have never played sport and my body is not used to it but when i saw you i really felt sorry for not doing sport all that time…
I love you and your videos are so exciting

Dua’

Your body is AMAZING!!! your work outs are great and theyre perfect for me Ive been using them. Im also going to try the no sugar for 30 days…it might be hard because I eat a lot of cereal! but i trust it will be benificial to me in the end.

Love your clothes too! and I want your boobs one day….lol

Thanks!!

-Chay

Ahoj,

Vidíme sa,hm,ja som sa venoval trochu inému smeru,aj keď cvičím už dlhšiu dobu.Momentálne začínam s niečim novým.Som po operácii kotníka,aj keď to bolí,som ti zaviazaný.

Peter

Zuazana

Mám na mysli,niečo menej konvenčné,v Prahe je myslím jedna známa čínska majsterka Wushu.Cvičenie čínskych ozdravných cvičení prináša telu vitalitu a relax.Na druhej strane drilovanie každodennej rutiny je potvrdením,toho správneho.Fitness do toho určite zapadá,je to taký kontext komplexných cvičení.Hesse by sa čudoval!

Zuzana,
I am on day 18 of no dessert challange! Even though I felt like I was having withdrawl from chocolate and cookies, I feel great now! You have inspired me to push myself and workout 6 days a week! Thank you!

Somebody PLEASE tell me the difference between pike jumps and half burpees. Is it in the legs or the body or in the jumping part?? Don’t know why but can only see difference between feet closing behind and wide next to hands in jumping up again.. Is that it??? Hope somebody can answer my question cause would love to do this workout correctly! Thanks :o)

Wow, did it today, hoping my pike jumps were right. Great workout, had a dumbell sub for the kettlebell (only 5kg :oP)

Thanks..

Hello Zuzana,
My name is Alexandra and i want to lose weight but i really need your help in order to do that.
I’ ve started in the first week with the workout for beginners but i don’t know what other workout to choose from your workouts for better results and also for beginners. I kind of need a plan.
If you could help me out here please?!

Kathryn is absolutely right.

And I can attest to this by personal experience.

Basically, after about a month of doing these workouts I noticed the little body fat bulge at my hips (the side of the buttocks area, not the hip bones just below the waist) was GONE. I’ve always had a little teeny bit there that never seemed to go away UNTIL four weeks into BodyRock workouts I looked down one day and notice that something was missing!! That was the day I got hooked, no joke! If training like this can change MY butt, then I am all over it.

I did this one for the 3rd time
I split the dips and knee raise into 2 exercises making the workout a bit less than 27 min, with 40 intervals of 10/30 sec)
My score
Sumo squat & press up (20lb kettlebell) – R: 6/6/7/7 / L: 6/6/7/7
Pike Jump: 11/10/10/11
One leg bridge – R: 26/28/26/28 / L: 26/28/26/28
Pike Jump: 11/10/10/11
Knee raise: 14/16/16/18 & tricep one leg lift: 24/24/24/24 (instead of dips and knee raises)
One leg sit & lift – R: 24/26/26/30 / L: 24/26/28/30

Wooh! my sweat looks like tears i’m sweating so much! Thanks for a great workout!
1. squat, press up (L): 10/10/9/9
2. squate, press up (R): 10/10/9/9
3. pike jump: 9/9/6/7 (still cant do these fully b/c of my ankle, so i take my time)
4. 1 leg bridge (L): 19/17/17/19
5. 1 leg bridge (R): 17/16/16/17
6. Pike jump: 9/8/7/7
7. dip & knee raise: 9/8/7/7
8. 1 leg sit (L): i screwed up & thought we just wall squat and hold leg up. so thats what i did
9. 1 leg sit (R): same as above

oh boy, this was so much intense than i expected!! this is one of the few old workouts i havent done of yours, i sweated soooooo much!! did a few modifications (no, not easier variations =P ) and used my 6kg pair of dumbells. 

1.Squat press ups (6kg dumbell pair) 14-13-15-16
2.Get up with 3 kg dumbell 6-6-6-6
3. Half burpee (or pike jump) 11-11-11-11-11
4. One leg bridge R 21-23-23-23
5. One leg bridge L 21-24-24-24
6. Pike side to side jumps 35-34-30-31
7. Airborne kicks (from major hot abs workout) 17-16-17-17
8. One leg wall sit lift (with 6 kg dumbells) 22-26-26-27
9. One leg wall sit lift (with 6 kg dumbells) 23-27-28-30

:D 

Ha I did this one today too! great minds think alike! ha ha!

did this one first time today, only 3 rounds though.  did it after the fit test. 
used a 5lb dumbbell for squat & press, and zuzana said pike jumps but did half burpees so I did pike jumps one set and half burpees the other set, dips and knee raise in my dip station, then did the one leg sit and lift leg also in my dip station – practise for pistols

squat & press up L – 11, 9, 9
squat & press up R – 10, 9, 8
pike jump – 14, 13, 12
one leg bridge lift L – 13, 12, 10
one leg bridge lift R – 12, 12, 11
half burpee – 6, 5, 6
dips & knee raies – 7, 5, 5
one leg sit & lift leg L – 26, 22, 27
one leg sit & lift leg R – 21, 22, 28

and of course a burpee for erin!

1/2/12
I did this tonight after doing the 1/2/2012 7min fit test.  I was fatugued from yesterday’s workout & the fit test, so I only sis 2 rounds (12 min).  I will repeat this one; it was fun!

I used Isidora’s modifications.

SB Squat(22#) + side leg lift  15.5  13
Get Ups  6  6
1/2 burpee 9  8
1-leg bridge + leg lift LT 17  19
1-leg bridge + leg lift RT 16  16
Side to side pike jump (hard on a slick tile patio!) 24  26
reverse plank knee tuck (my sub) 21  18
1-leg wall sit LT 36  34
1-leg wall sit LT 35  39

+ 4 min 10/20 skipping.