BodyRock.TV

Hello Zuzana, I have been watching all your videos and I am very new to this type of training, I did try your absolute beginner videos, I really want to try all of them but not quite ready yet. I have been studying all your form and breathing, do you have any advise on how to make sure I am doing the workouts correctly and my breathing. PLease help me, you are going to change my life :) Thank you So Much xoxo

a ONE piece swimsuit!!????? thats a SIN (well thats strong but…!) with those abs to cover them up…if i had your abs i would never wear a one piece!!!! your gorgeous…thanks for the pep talk…i need it!

Great rant, :)! Can’t wait to try this monday morning, 4 mins of get ups, tho, boring… yes, I’m whinning! Great outfit, btw, my fav so far :) I love Puma stuff.

that’s so cute that you wore you suit to work out in. Love the suit. I like one pieces myself…I actually think they are sexier than bikinis

Wow, ouch.. Wow!!

should I just do this workout everyday or should I do different workouts that you have on here on different days?? I am really confused because there are so many to choose from. I always do high intensity intervals on my spin bike but nothing like this.. thank so much

I lost 8lbs with your workouts you are the best thank you for pushing us…laziness gets me sometimes but i look at you online and read your advices and then I am off to one of your workouts….thank you hope someday I will look like you…lol…well…somewhat you look fantastic!!!

hello :)
wow, I like your message, it’s so motivating. I think your right with all that you saying and I’m try to keep the 50 days without any junk food and sugar.
I ever have wished myself that my body it in a good shape, and I think it could be real.
Thanks to you :)

i live in New Zealand so we are actually approaching winter :( but im going to join you on your ’50 day challenge’!!(though i might have to make an exception on my birthday and have a couple wines and some birthday cake!!!) will keep checking your site for motivation and tips!!!

This is a toughie, but I’m committed for the next 50 day and beyond I’m on it, thanks for the workouts, and diet tips. I’m loving the Kettlebell used in your newer workouts, you and Fredrick stay blessed

Hi, I’ve recently became aware of this site & I really like it.

You said you don’t take supplements but does that include vitamin & stuff like that?

Wow!! This one will be fun. My cardio is due on Monday. So will be interesting to incorporate this. Hope I am able to finish this without passing out….LOL. As always…..thank you so much Zuzana. By the way…the weather in Toronto is all over the place as well.

Zuzana, Now that bodyrock.tv has become so busy, will we see you work out in a tuxedo soon?

thank’s from Spain!

Thank you so much for your inspiration. I just started yesterday and I am feeling the burn.
I will take your 50 day challenge! Take you so much for the videos.

Thanks for the inspiration!

AWESOME pep talk… I feel even more motivated! I just marked out the 50 days till the official start of summer on my calendar and I am going to do another 30 day challenge, after I have some wine and chocolate to night.

I will put in that extra 10-20% in my work out today. I am actually really excited for summer this year!

Thanks again,
~Caitlin
PS: great work out…as always!

First I want to say that I really like your website, and your workouts! It’s not everyday you see someone who takes their workout so seriousley, and still has a lot of fun! I’ve been following you for a while, and you are a great inspiration! I’ve been exersising all my life, but the last few years I’ve been finding it hard to come up with ideas, and all the workout videos are just the same old. But your routine are wealthy and most of all FUN!

But I have one question; Do you do other types of workouts, like running or cycling?

Keep up the good work :)
Hugs from Norway!

Great workout, I really enjoyed it… and you look terrific in this swimsuit!!! :)

About the diet: you didn’t mention carbohydrates… I’ve actually done lots of research on it, and in the end concluded that we should have carbs in our diet, but not too much of it (and only the good ones!).

But I’m just wondering whether you have carbs in your diet ( and especially throughout the next 50 days)? and if you have none or too little… do you have cravings for it? I crave carbs a lot throughout the day (whether I’m eating little amount of it or a huge amount), and what I do is that I eat unsalted almonds, or carrots, or even red cabbage…

Oh, and thank you for encouraging us all like this!!! You are truly amazing <3

so so awesome! Love the new suit too :-) This work out screams summer all over :-)

that was one inspiring rant u just wrote!!!! thank you:)

i’m going to go enjoy a nice piece of chocolate that will be my last for the next couple of months. i want to look good this summer. i’ll keep pushing at your workouts and keep them intense!! thanks so much for the honesty too in your message, it’s the truth and it was needed to be put out there. good luck on updating the site!! <3

d. :)

Zuzana,

I’ve been following some of your workouts and was considering purchasing a kettleball. How do you like it? Do you think it’s worth the money to purchase it, or should I just substitute another exercise? I have some ab rollers and a suspension trainer (homemade, much cheaper) already, so I’m on-the-fence about the kettleball.

Thanks!

love how you explained everything;)

i really like your hair, and what a workout!
50 days… a whole new life… i think it’s a good business.
see ya

what a killer workout, litterally. but it felt great afterwards!

Thanx guys!

GIRL~! Cute suit!!!!!

Very nice zuzana good workout …….

I started my 30 day ‘no dessert challenge.’ I got to day 4…then my boyfriend and I were out by our favorite restaurant with the best cheese cake on the planet – and possibly in this solar system. haha! I didn’t tell him about the challenge because I thought he would be annoyed. So instead of telling him, I caved, split the cake with him…then told him afterward what I was trying to do with the 30 days. He felt HORRIBLE that he made me break it and said he wished I told him. I said I was embarrassed. And he said, “Don’t be! I’ll do it with you.” So here I am…day #1…starting all over. And this time, I won’t worry about what other people think.

Also, I’ve been going through all your workouts, Zuzana. I have them saved into a binder and I also keep a small notebook to track my time. I’ve been working out seriously for a year, but this is taking it up an extra notch. I look forward to the changes your routines will give me. :)

Zuzana,
Thank you for this new workout! It was torture but i love it i was literally dripping sweat for at least 4 mins after my cool down. Thank you for keeping me motivated. :)

Hey! That bathing suit totally reminds me of Pam anderson in Baywatch hehe :P but of course you look way better! Im surprised you didnt get 2 piece from victorias secret or something with that amazing body you have! Don’t get me wrong, the puma one you have is really great as well. Anyway I’m going to try this workout now :) and I noticed that you didnt incorporate any abs but lots of leg excersises.

Hi Suzanna,

I was just wondering if you are a vegetarian/vegan?? I am am vegan personal trainer and it is so good to see fitness professional promoting meat free diets and no rubbish supplements. Keep up the good work!

Hi Zuzana

You should be nominate for fitness or sport Ambassador , locking on you workout and way have you making people to train and do something witch is very healthy ,

You really need to become FITNESS AMBASSADOR , I really think that the world should have the Sexiest Ambassador aver .

I also be really happy to invite you to visit my Gym and give you blesses .

Is good to see someone who have 100 people in one session, Good Luck I am very happy watching you videos . This is very smart idea , and I hope well last for long.

Cheers …..

Jhony

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Dear Zuzana:

I have just seen the workout and I am going to start doing the exercises, seems like a very simple set exercises but difficult. I have one suggestion, offer both the summary version of the workout and the full session, it would be useful to follow you while doing the exercises.

Thanks

Hi Zuzana! the last few weeks I started to exercise with your videos an I can see the results! thank you!^^
Please can you advise me about any exercise I can do to burn the fat of my arms is soooo difficult to get rid of it!
thanks!

two words…loooooved it! This workout was amazing. I’ve been slacking bigtime all week, and this got me back in check.
so, i completed the 30 day challenge during the original 30 days….and ever since, i’ve noticed i’m eating really badly. I think i am going to have to do another 30 days before i get out of control.

Great for my next cardio session……if I complete without passing out. Just kidding. Thanks for another great workout.

Thank you for the encouraging words! I needed it! I will be doing this workout tomorrow! I look forward to your workouts- I am addicted to them!!

Thank you for all your hard work and encouragement!!

Hi Zuzana,

This is what I LOVE about you.

I feel the same way when the same questions pop up about your diet.

It’s simple people. Eat at least every 2-3 hours small portions of “REAL” wholesome foods. How small? Start by cupping your hands together facing up and thats how small your meal should average. Or your meat should be the size of the palm of your hand 5 ounces. Your fat the size of the rest of the fingers length and your veggie/carb the rest of your other hand or 1 cup. It’s not rocket science.

By the way Z, your “Take No Prisoners” attitude made me push really hard.

Part 1 — 15:13
Part 2 — 40 Getups
Part 3 — averaged 8 deadlifts 20 lbs per leg & approx. 60-65 high knees jump rope

All this after a 12 hour work day ;)
Off to La La Land ZZZZZZZZZZZZ

Hi Zuzana!
Got a question for you! You said you don’t eat supplements of any kind but there was a past video that you posted on drinking psyllium husk with milk if I’m not wrong. Do you still do that? Haha I’m asking cos I’ve actually been drinking it every day.

Oh, and your ‘rant’ was EXTREMELY MOTIVATING so thanks so much for Frederick’s and your effort on this website. Keep those awesome workouts coming(:

This is awesome. Can’t wait to give this a try tomorrow. I’m going to do my best to work really hard for the next 50 days. Thanks Zuzana and Frederick !

Dear Zuzana,

After my run this morning, I realized I still had some gas left in the tank, but not enough time for a full 20 minute workout, so I challenged myself to do as many Turkish Get Ups with a kettlebell. I got to 20 (with a kettlebell), sorta pooped out, decided “I would try again after work” and opted for an approximately 5 min longer shower.

I checked your site, hoping to see another workout that I could do tomorrow (and subsequently blow off my Turkish Get Up challenge), and lit up with delight when I saw that indeed there is a new Zuzana workout (which I love regardless) and I wouldn’t have to worry about doing another Get Up for awhile. Oh, I read on and found that, indeed, I would be doing a LOT MORE Turkish Get Ups than I had EVER conceived of, in fact 4 minutes of them to balance out my lazy shower. Your workout called my bluff, seriously!

You should design a tank top that says, “You can run, but you can’t hide….Bodyrock.Tv”

Stephenie

Hi Zuzana and Frederick,

That was an intense workout for my poor legs!

I was wondering why you aren’t a model, Zuzana! I’m just surprised I haven’t seen you in any Nike commercial because your body is the epitome of the word ‘fit’. But if you aren’t I am glad because that would take up a lot of your time and you wouldn’t be able to put up these videos for us! ( :

Best,
Lindsay

ill do it today i really love the way you came up and create every single work out thank u zuzana , one more month and ill be ready 4 the summer .by the way my husband says thsnks and my baby says hi!

Great workout! I also love your swimsuit, where did you get it?

Danielle

Haven’t tried the workout yet because I just got the email but I have to say that was my favorite written journal entry so far. It didn’t come off as a rant, but very motivational and direct! Nice going! And thanks for everything.

My body always aches for a couple of days after doing your exercises. I like doing them, but the aches make them painful to do daily. Any suggestions?

I wonder where do you get all the ideas! You guys are incredible!
And another great workout! I will sure try this one out today! I wonder if I can stand 10 rounds of the first part! Keep it up!
I’m sure that we’ll have more beautiful and muscled bodies on the beaches this summer :-) Thanks to you!

Hi Zuzana,

I’ve been following your website for a week now, trying out your workouts and they are awesome. In fact I received today my Gymboss timer and I love it. Tried it out tonight with this new workout you posted and here are my results:

Part 1 – 15:10 min

Part 2 – 44 get ups in 4:00 min

Part 3 – completed the 8 minutes of intervals

Total workout time – 32:40 min
Calories burned – 251 (I wore a HR monitor to track the calories burned)

Thank you so much for posting all these workout, they are very helpful and seeing you do them is really inspiring. You’ve got a new fan!

Hello there! I just want to say that I think you are doing a great thing by inspiring and helping others to become healthier and fit.
Your advice and response to others is great. I do have a couple of questions though.
I read that you said you could see pretty good results within about 50 days with a good diet and a a good workout.
I am a mother of two, who eats fairly good. I am in ok shape. Not over weight but could be fitter.
With that being said I have done personal training with not much result. As well as boot camps where we worked out three times a week for an hour and 2 days a week at home. The boot camps were for six weeks and lost maybe 2 pounds and a little in inches.
I find it frustrating because I want to thin not just build muscle. I can put on muscle fairly easy.
Do you think I too could see good results if I cracked down hard on the eating and working out? I love food but try to control my portions. Does it take long to see a difference? With my experience so far yes.
Thank you for your time and consideration. Keep up the great work. You look great!

Get ups! Tee-hee-hee!!! :0)

My first workout with you, and I am sweating! Thanks for being awesome and providing this for couch potatoes like me to get educated with!
<3

cool idea with the rag, do you have an exercise where you put a rag under each foot and then standing straight up pull your feet together from a position wider than your shoulers? would this be good for the groin muscles? thanks

I cant wait to do this tomorrow morning after i wake up :D Im going to be in ppaaaiiinnnn lmao

Zuzana,

Your face is glowing. Would you do skin routine/make up video please? You just keep getting better looking with every post.

Hi Zuzana,

This is a set of intensive workouts that are not very common to me, but that I would like to try and include in my list of daily exercises.

I could like to know however, the different muscle groups that benefit from each work out so that I may be well-informed. I like to set specific goals for myself, and that includes targetting specific muscle groups to work on.

I will appreciate your reply so much.

Thanks,
L

I’m so excited to try this workout tomorrow. Give me a few weeks and then I will start going after your times :-) LOL!! I used to be a personal trainer and now I am in Law Enforcement and I think your training style is right on!! I’ve been sharing your site with other friends of mine who are into fitness and former clients. Keep doing what you’re doing…you are amazing!!

Did this workout today and it was killer. Part 1 destroyed me and I had to cut if in half just make sure i got through the rest. Hopefully the next time I do it I’ll be able to grind through the full 10 rounds. Love this site and your workouts are great. thanks

Zuzana,

Thanks for the peep talk. Love the workout and most of all your desire to get the best out of yourself. Seeing you do that helps me find the best out of myself. I’ll find that extra 10%.
Your fan

The Marine

Hi Zuzana,

I’ve been following your home workouts for about a month now, and I just love them! They’re fun and intensive, and your smile and positive attitude are very contagious, too!
The workout looks like a lot of fun as well but unfortunately I can’t try it now. I sprained my ankle a few days ago, and this makes me so sad, since I love running and cycling and skipping rope and this is all impossible for what seems a very long period of time now :`( Still, could you recommend some sort of exercise program for the lower body that doesn’t put pressure on one’s ankles? I really want to stay active but it’s very hard for me now “transforming” from my usual type of outdoors exercise.
Thanks in advance! :)

P.S. I must say that the swimsuit looks great. It’s chic and sporty and the colour is fantastic, it suits you very well!

Great swimsuit and great wourkout! you look amezing!

Someone should really syndicate this ‘show’ it’s great.

You keep me inspired zuzana I love these videos and this site good work!

Here’s a coffee to you and your boyfriend!

Milk of course! (Damn cream…hah)

Great workout, thank you! I used DBs instead of KB. Get ups… It’s amazing that such a simple “everyday” move can be incorporated so effectively in fitness workout. While I was doing them I remembered my Artistic gymnastics teacher, back when I was little. Anytime we had to get up from whatever floor exercise, he required us to get up without hands support, it was way more challenging. I might give it a try and hopefully I’m giving Zuzana & the BodyRockers an idea.

As for motivation, I try to find new ones along the way, my next one is a wedding in Sicily (= hot wheatear = tiny dress :). Then I let my imagination loose, I pretend that I’m an athlete, like Yelena Isinbayeva (I wish…), and I push hard to be in the best shape possible for the upcoming Olympics (read = wedding day). Maybe it’s a childish method but it helps me!
Yours
Pikmin

I was wondering …

What is your attitude in regards to alcohol and exercise? Is it ok once a week, twice a week once a month etc?

I myself have found that anything more than 6-12 beers per month is excessive do you guys have any advice on it?

Ahoj Zuzi,

tvoje cvičení jsou super a ty jsi moc inspirující :) Já mám díky tvým cvikům sice viditelně pevnější tělo, ale potřebovala bych trochu zredukovat váhu, tak jsem se chtěla zeptat, jak si udržuješ tak štíhlou linii. Předem děkuju za odpověď :)

This workout was phenomenal!!! Great burn… I was able to complete round one of this workout in 19.32 minutes. Not bad I thought considering its been awhile since I have tested myself with a time challenge ;) I also completed 33 get ups in the second portion of this workout!!! I was really happy with how hard I pushed myself, and what I was able to accomplish when I focused my energy on just doing it! Just going for it! As many as I could.
I’m starting on the 30 day no sugar challenge, and I am excited to see the changes both physically and mentally! I am already feeling so pumped… working out everyday, and making small changes to my diet. I know that dropping the pounds comes with time, but my head is so much clearer, and I’m happier more so than before when I zombied my way through my workouts. (you should name one of your workouts Kicking Zombie Ass Workout.)
Oh and I just want to add that my whole life I have been extremely athletic, participating in sports as a kid on through college, and I must say that your workouts keep me motivated, and they challenge me, no matter if its a new workout, or one I have done 3 or 4 times over the past months. Your workouts are incredibly enjoyable!!! Haha even though they leave me completely breathless, and my ass hurting the next day, but I LOVE IT, what can I say!!!!! Thank you, thank you, thank you_for all you do!

<3 Colleen

Hi Debbie – when Zuzana says that she does not take supplements she is talking about the typical fitness industry supplements (proteins, fat burners etc etc).

Hey Zuzana!

Today I did really well. I completed part one in 12:53 and 43 Get Ups. I did around 7-9 single leg sliding things per round and 60-75 rotations of the skipping roap.

I’ve lost abour 8-10 pounds and some inches since following your website and eating clean. I don’t want to hit a plateau so I’m definitely starting a 30-50 day challenge (we’ll see how 30 days goes first).

Anyway, I really appreciate all your motivational words, this incredible workout and all the time and energy you and Freddy put into this site.

-Ash

hey zuzana
i love ur workouts soo much. i do them everyday and you are amzing.
thank you

Great workout! I’ll do it today :)

And, fantastic text about “diet” or tips for which food to avoid (it’s a way much helthier than some radical apple diet!!!! I’m trying to explain that to my friend…)
Lucky me, I have ultra-fast metabolism, so I don’t have over-weight issue, but I enjoy doing these workouts, because I feel great after it, and my muscles too :)
Keep up the good work! :***

i cant wait to try this workout! it looks challenging which is what i love :)
your in amazing shape keep it up!
keep those mean workouts comming :)
xxxx

Dear Zuzana,
I love your workouts,but since I started doing them I have huge apetite;-) and already gained 2kg in the recent few weeks ha ha !:-) I guess it is my diet fault…I’m terrible at keeping the diet.
I have question: how to loose some fat from back? I mean these kinda wings that appear when you close the bra…? urghh I hate them! Is there any specific exercise for it?:-)
All the best sexy!

So, I have to ask…I’ve tried not to for so long. You seem to have your tatas totally under control. They never budge! How do you do it? I am a quite large chested girl (DD) who is also very thin and I’ve tried everything short of hiring an architect to get the girls to not interfere with my workouts. As someone who has a very similar shape, where do you get your sports bras, and any secrets to making them look and work so fabulous?

Ahoj Zuzi,

moc se mi libi tvoje videa, strasne moc me inspirujes k tomu, abych se sebou konecne zacala taky neco delat. Mela bych otazku k tomu svihadlu. Jak ma byt spravne dlouhe, abych si pri skakani nerozbila h…:-)? Taky bych byla moc rada, kdybys pridala par rad ohledne spravne techniky skakani, pac mne osobne to moc nejde:-(

Predem moc dekuju

Eva

I love your workouts! they have gotten me into to shape again! I do them 5 days a week along with your swimming and I am very happy! I wish you would put together Work out packets for non weights & weighted to Buy on DVD! Let me know if you do?
Your Friend an Workout Crew
KRAZYHORSE

KEEP UP THE GREAT WORK Zuzana!

Jste neuvěřitelná osoba, velmi obdivuji jeho fyzickou a jeho věnování ve sportu a stravě konzultace: tato cvičení v některých případech zjistit, že je velmi zaměřen na ženy, vzhledem k mé fyzické kondice mnohé z nich nemohu udělat, protože Moje tělesná hmotnost a moje svaly, myslíš, že by mohly graf více zaměřeno na muže?
Doufám, že se neobtěžoval můj komentář, protože nemám v úmyslu vstoupit do bitvy pohlaví jajajajaja, pozdrav ze Španělska a pokračujte ve své cvičení!

Hi! ı want to workout everyday but always the next day ı have muscle pain. Actually I may ignore the pain and do more but how right is this? By the way, there was a Fashion show in flora yesterday. The models inspired me a lot. but my husbands thinks that they r not healthy like you, just too slim. anyways, thanks for your advise.

Ahoj Zuzano a Frederiku.
Díky za další super cviičení!

Part 1. – 13:06
Part 2. – 48x
Part 3. – + navíc jsem si přidal 4x(10+10)”PRESS UP” z minulého dílu) se 16kg K.bell

Teď se ještě musím najít sílu zvednout se ze židle a dojít se ospchovat.

hi zuzana.
i am really really proud of myself as i did 55 getups in 4 minutes. I am already in really good shape with dancing every day but i want to build muscle. what are some tips you have to help with that?

Wow. I must say that I’m surprised you didn’t get a two piece but your swimsuit is totally hot. Thanks for everything Zuzana and Freddy!

Mel

Ahoj! Moc chválím stránky a kanál na youtube…Chtěla bych se zeptat na pár věcí :) Takhle zapálená do fitness jsi byla od dětství, nebo jsi tomu přišla na chuť až později? Jak dlouho už se věnuješ pravidelnému posilování? Díky za odpověď, Marcela

Your workouts is so cool today! :) And your swimsuit is very nice!!! I just want to know….do you eat before your workout or after???

should i do these workouts every other day or everyday and take weekends off????

Wow!! am so inspired today… I’ve just promised myself to the 50day challenge!! Thanks Z & F for the bril work.. luv u guys!! x x

Hi zuzana and freddy, love you guyssss soooo much!!! Seriously, you both are a blessing to us to offer this free site to soo many people who need it. I am obsessed with your site and I can’t wait for you guys to put out your dvds and sell some merchandise b/c I will def. buy it!!!! I want to rock your gear everywhere so even more people will discover this amazing site!

Tip: Pls do a FAQ page and a Testimonials page. (also pls have the search function work)

I love reading in the comments how people have improved the quality of their lives and lost weight following your advice. It motivates me so much! Did your workouts for 5 days lost 4 pounds already, plus coupled with your diet advice of course! =) Also, what would be cool is if we can all have user accounts on here and everyone can track their progress and see how their stats match up to others for the really competitive people out there. I hope your site has lots of cool new features.

Zuzana pls take us bikini shopping, I need some ideas girl and put out a calendar, b/c I’m a girl and I’d definitely buy it! And Frederick, get your hot butt in front of the camera one of these days!!! We wana see you sweat it out too!!! hehehe =)

God bless you both! Can’t wait for the new site!!!!

I just finished the workout and it feels awesome to have it done! :) That one has ‘Perverted Punisher’ written all over it. Thanks for a super workout!

Hi Zuzana and Freddie!

I discovered BodyrockTV after coming across one of your workouts on youtube and I love it! You’re both very inspiring and exactly what I need to get serious about looking after my body :)

I was looking through your older videos and was wondering whether you could post a newish video/article on your daily eating habits? The old one has a note saying that habits change.. So i’m guessing that means that yours have too ;)

Keep up the amazing work!

Hi Zuzanna,

Thank you so much for these words of motivation, they really help me to stay on track with your exrecses and my diet! Just one question, is it true that you should eat protein after working out in order to build your muscles better? I heard that somewhere… or what type of foods do you recommend eating after a workout or before…

I’m keeping it up for the next 50 days, and no cheating!! :)

Thanks Again for your help in changing my life!!

hello zuzana. . its anna from greece. . im doing your workout routins every day and they are great.. . they are keeping us in shape.. . but i wanna ask u something. . i will pas my summer at a beach bar working.. what am i gonna do to keep my body in shape… the weather will be really hot that two months.. am i gonna lose my mouscles.. and my body shepe..? or will you show us some other routins for the summer and the hot sun?

Part 1 – 15:20:95

Part 2 – 46 Get ups

Forgot to record part 3.

Brutal, brutal workout, thank you so much for keeping me motivated to workout/improve my diet. I’ve always been bobbing in and out of shape but since starting doing your workous a few months ago I’ve been so much more consistant with my diet and exercise and the difference in noticable!

Love your outfit. Plus I love the quick motivational tips!

the workout was a killer. i did all 10 rounds in the three sections. but is it safe for me to do these kind of workouts. i am only 14.

I just finished the workout and man it feels so good to pour ice water on your face right after to like clean the sweat and it just gives you a poost of happiness :D I liked the workout alot, and im so thrilled that you do these workouts like everyday. and if not then I just go back and do your old ones that i’ve missed. Your such an inspiration for me, whenever I feel like not working out or when I feel like eating a ton of chocolate. I imagine myself being you and thats not something you would do, so I put on my training shoes and run. I usually dont have the equitment that you use so I use like a bottle with water..Thats not that heavy but anyway..And sometimes the workouts are complicated so, I skipped part 3 and ran instead. <333 keep posting videos, I totoally tell all my friends about you and that they should check you out. btw you look stunning today :) love //sookie balovi from sweden

Hi Zuzanka

Love your site.
Please consider to use more sliding plates, high impact cardio, bands, high step, and ankle weigths.
Thanks for your work!

Your Web site is a treasure Suzana!!
You’re such a doll, helping others get fit and healthy!!
I want a banging body like yours ;-)

Love from Paris (France)

I thought of all those things I wanted to comment today but my mind has ceased to work… that’s what happened after I didn’t sleep last night. However, I didn’t skip today’s workout and although I didn’t count reps and stuff, I’m pretty happy I put effort and joy into it.

Great motivational piece of advice, what more can one want- it’s clear, sweet and to the point. I must agree with the rest of the bodyrockers but Zuzka, you are born to be a fitness ambassador. You don’t need to be a Nike one (not that it won’t be cool though) as you are already a BodyRock.tv one and I’m really grateful I found you and Freddie, I just never got to say THANK YOU really!

P.S. In the light of the current obsession I suggest the following name(s) for workout(s):

- Vampire Strength Workout
- Vampire Killer Workout
- Rocking Hard Body in Wonderland (haaa I’m joking :))
- Rocking Hard Body in Workoutland

Lots of love,

one commited BodyRocker

Ok…I just finished this workout. Wow! After the 9th set of the first part I had to hold onto a chair to keep my balance when doing the backward lunge and felt like hurling (slang for vomiting for those not familiar with the term). The get ups were great. I really focused on the curl part and tightening my core on the way up and down (think Pilates). I love the sliding sideway dead lifts. By the forth round of high knees skipping rope I kept tripping up. But that’s ok. I got all the way through it. It took me 29 minutes. I’m going to try and improve my time next time I do this workout but I think that’s not bad for a 42 year old :-)

Another great workout Zuzana!
Sheila

First part : 19 minutes
Second part : 31

The first part was very hard for me. I finished it with a strange motivation : kick the head of the one who have invented this workout… Sorry, you know, I’m a terminator… Or perhaps, just a chubby guy.

http://www.youtube.com/watch?v=JL6drFnL-rQ&feature=related

I must apologize for wasting everybody’s time with my previous post where I suggested get ups with no hands support. These are Prisoner’s Get Ups and Z has already done it here: http://www.bodyrock.tv/2010/02/10/sexy-beast-workout/ and probably elsewhere.

I’ll try Prisoner’s Get Ups without having the legs crossed when getting up then, and if I find out Z already did them as well, as a punishment I’m gonna work out in my comfy ski outfit ;)
Pikmin

I second that!!! :))

I just printed a copy of your encouraging words and hung it up on my refrigerator to have a constant reminder of the next 50 days ahead of me! Also, I love your bathing suit, looks beautiful on you. I hope you get a two piece as well, you worked hard for those abs, show them off at the beach!!! ;) Thanks to the both of you!

Thank you! Your words of inspiration are EXACTLY what I needed right now to give myself a push. I plan on following you for the next 50 days (and of course being vigilant with my diet) and seeing where it takes me. :)

Sarah,

I know how you feel. I myself am a mother of two who eats very healthy and works out regularly. I am fit but not as thin as I would like. I like to share a couple of things with you. Although I eat healthy I didn’t watch my portions. As Zuzana stated in todays message “keep portions small”. Lean proteins should be the size of a deck of cards. Vegetables and salads you can eat more of but easy on the dressing. Carbohydrates should be eaten when you are the most active. Eliminate sugar completely!!! Drink lots of water. This has really made a quick change and improvement in my weight goals. Good luck to you.

hey z great workout

awesomr routine!

Workout set for tomorrow…

1. part: 16:14
2. part: 38 reps
3. part: I had to modify it, cuz i don’t have the rope and kettlebell. Did the sliding without kettlebell and pushup insted the rope.

Great workout. I was sweating like … never :)))

I was just thinking this afternoon what if i suggest you to do different exercises in parts and then … you suprised me with it. Hihi :)))

Have fun,
Natasya

Hi Zuza and Frederic,

this really was a nice and challenging change to your usual workouts. To me, its was mentally easier to go through this torture as it was broken into parts so by completing each, it made me feel good that something is done, although my muscles were burning, which is in a masochistic way, very sattisfying:-)

Cheers for all our ideas, I stay loyal:-)

EE

hey Amanda,

I have made a binder of Zuzana’s workouts too! lol, I write them down before every workout, glad I’m not the only one!

Hi Beth,
I have the same problem and finding a good sport bra is really difficult. I use Nike ones and usually wear 2 of them for workout, but it´s still not really good but better than other bras i´ve tried. Zuzana has the advantage that she has implants and I just think they “behave” a bit better than natural ones. Just my opinion :-)

Zuzana, I hate to say that I took almost 2 weeks off from working out. I looked at your video today and saw what you said about putting the workout off to another time with the benefit of no results and that’s what I was doing. I did the workout today and it was amazing and of course a great sweat. Glad to be back on track

Thanks………. :-)

Alright so i know this sounds funny, but if your like me and you don’t have wood or tile floors in your house, the sliding dead lifts are going to be hard to do, lol. So i improvised with a frisbee….yep…a frisbee, haha, works like a charm on carpet floors :D Yay for improvising!

They usually tell us to cut out alcohol.

Hi Sarah,
I saw your comment and just had to reply. I too am a mother of two and am accustomed to working out at a high intensity. I was in good shape when i started Zuzana’s workouts. It’s only been four weeks of doing this style of short duration/ high intensity training and i’ve seen a big difference in contrast to my regular longer workouts. Interesting. As a mom with not a lot of time to spare this kind of training gets it done. The best part of these exercises is that you not ONLY rely on your body weight but that you have to push yourself to physically pick yourself up, i.e., those fantastic Get Ups and Burpees etc. These are movements our bodies need to know how to do just to live. Think of all the frail elderly who can’t get up from a chair without help or the simple task of getting out of bed. These exercises are so important for us period.
Sorry for rambling on…the short answer is it works. If Zuzana isn’t proof enough. Try these workouts even for two weeks and I guarantee you will start to see and feel the changes. You’ve got nothing to lose.
I hope this helps!

I really enjoy your workouts. I incorporate them in my daily workout with the U.S. Navy. I was wondering if you could give me some advice.

Which of your workouts would you suggest for me to do that will give me the cardio I need but not put too much pressure on my knees. I am dealing with a knee injury (Petoral Femoral and IT band injury).

Any suggestions.

Thanks :)

hola!!!!! soy una chica española del sur es decir andaluza,y estoy alucinando desde hace aproximadamenta 1 mes con estos entrenamientos.Estoy muy interesda en comprar el dip bar dip station ,pero no me lo pueden enviar,alguien podria ayudarme por favor?

Hi Lisa,

A Deadlift targets pretty much every muscle group and so does the Get up.

–Chris

Hi Zuzana,

Your videos compel me to have a lifestyle change… So I wanna do this now and do it right, so I found your Absolute Beginner workout series and wanted to know if we need to do and warm ups prior to the workouts???

Thanks

Beth your so sweet :) I suspect that Zuzanna has had a breast augmentation. Real boobs do not sit that firm on your chest they hang and create more of an egg shape. They also move alot when you exersice. Don’t worry though this is still very sexy and appealing to men! If yours are large and they hurt from moving so much then you need to invest in a really good sports bra. The best ones are for runners, but you will never find one that makes real boobs look like that……Although if you do let me know ;)

Zuzana, those motivational words and a new challenge are just what I needed. I was very good at keeping up with your workouts and diet for months until I slipped up because of work overload and stress. I am ready to get back on track and take on the 50 day challenge to look great for my trip home to Europe which is in around 50 days!!! I was able to complete the sugar challenge with great success but I admit that this one seems much harder to stick with, the small portions part especially. I hope I can commit and make it through… and make it a lifestyle!

Your workout pants look great and very comfy! The swimsuit looks phenomenal on you also, love it! <3

Good point!
I second the opinion. Z&F THANKS THANKS THANKS for all your time, effort and good will. You could have been doing lots of profits but you are there helping us in such extraordinary way. I also agree with the opinion that you could become an Ambassador. Real help for real people. Kudos!
My testimony: After 3 months of being faithful to your workouts I couldn’t believe it when I noticed my abs. I did not know there muscles there! Now, I go stright forward for the 6 pack. No way back!
The other day, in my prayers… you both suddenly showed up! It was nice to pray for you in tha spontaneous way.
If there is something I could do for you, it would be nice… In the meantime, you will be present in my thanksgiving prayers. Thanks friends!
With every blessing,
Ella
Mexico

Hi Zuzana,

I didn’t quite get what you said to use on carpet instead of a piece of cloth.

I know Gliding Discs makes a set of carpet discs and that heavy paper plates or plastic plates work okay. Actually paper plates and styrofoam plates work fine on linoleum and wood floors as well. I think this was the origin of gliding discs!

I guess I could get a free sample piece of wood flooring and use that over the carpet…but maybe I’m over thinking this whole sliding on the floor thing. 8-)

Take care,
–Chris

omg..another great workout with little equipmet!!..I AM GOING ON THE 50 DAY CHALLENGE WIT YOU..I JUST HAVE TO LOST MY LAST 10 POUNDS TO GET TO MY IDEAL WEIGHT..115.!!ZUZANA THANK YOU SO MUCH I COULDNT HAVE LOST 25 POUNDS WITHOUT U!!

[...] Triple X Workout | Fitness Advice, Workout Videos, Health … [...]

Zuzana,
You’ve got great creativity and imagination. Love the ideas, the discipline and the results. You’re smoking hot. BodyRock=rock hard body, baby. Don’t change a thing.

Charles

“…eat small portions of mostly fruit and vegetables often…”
Amen to that!

Cool looks like you can be cleaning the floor and working out at the same time with the Sliding Dead Lifts!

I’m so happy people like you exist!! you really make a difference in our lives! but this is just the beggining…I’ll let you know in exactly…3 months how I’m doing =)
Claudia

Your “rant” is exactly what I needed right now.

With Easter just passing and all the left over chocolate bunnies and everything hanging around, I feel a little lazy and blah. I am going to re-read the Eat Clean Diet book and get started on this 50 day challenge right now.

Good-bye and Keep Ranting ;)

Where did you get your new swimsuit by the way? I need that.

Hi there Zuzana and Frederick

Thanks for another great workout. I managed the following:
Round 1: 14:23
Round 2: 34 Get-Ups.
Round 3: I had to improvise a bit. I found the slides hurt my ankle so I performed one leg dead lifts instead with “Brutus” (my new 8kg kettlebell) I also did high leg jog on the spot as the apartment I’m living in at the moment has carpet and low ceilings making it very difficult to use a skipping rope.

Very frustrating as I love skipping. Instead I have to use it 13 floors down in the courtyard with a massive audience of people peering from each balcony.

You can’t imagine the stupid commentsand whistles I get when I’m down there. Some people are such idiots! Our new apartment will have floorboards or a big balcony so I can skip in peace!

Dee

Aussie Aussie Aussie, I like your new cozzie (swimsuit!)

Zuzanna and Fredrick,
I have been a faithful though silent follower for a couple months now. I unfortunately cant say anything that hasnt already been said except I LOVE YOU GUYS!!!! I am a personal trainer, and have been working out since 16 (I m 26 now). I recommend you to EVERYONE! I do at least one if not two of your workouts per day. I love that they are short, and I can see more muscle growth than months of working weights at the gym. I cant thank you enough for making this site free. Cheers from Vermont, USA!

I’ve been reading your site and following the beginner workouts for a few weeks now, and love all the information you’ve compiled here. I decided today with your write-up on this workout that I was ready to jump into these daily workouts since the beginner excercises were fairly easy last week.

It took me 30 minutes to do part 1 and I finished 26 get ups. Whew! I have a way to go to reach your level, but I’m happy to actually finish a regular workout!

I wanted to share what I did to ‘make do’ with what I had on hand for the third part. I’m on carpeting and couldn’t find any dvd cases for a slider. I tried a plastic shopping bag, but that didn’t work out very well. Then I ripped the cover off of a glossy catalog that was going into the recycle bin, and that cover worked perfectly as a slider. Just thought I’d share in case that helps anyone else. Also, I didn’t try lifting any weight when I did the sliding dead lifts since it was my first time.

Good luck everyone and thanks again Zuzana!

Thanks for the killer workout. I can’t believe I beat your time! 1st part 13:47 47 get ups and 36/34 deadlifts. I’m going to be feeling this tomorrow! Love ya!

I would also like to know. I’m 16 and I’m really getting into working out. I go to my school gym everyday after school and starting to incorperate your routines into it, but I’m also doing alot of rounds. Thanks :)

Great swimsuit , you look amazing on it!! Thank you for this great workout.

Cheers,
Esthela

hey suzana I did your fierce body workout in 14.28 min! can you beat my time:) I love your workouts and I`m thinking that you two are wonderful together! besos

I love the challenges you build in to the workouts; they give me an idea about the pace and number of reps I should be hitting — which is perfect when doing an unfamiliar workout — also trying to beat you makes me puussh through when I want a break. =)

question: Sometimes I get confused about how you describe the workout with regard to sets and rounds. That was true today, and I got confused about the 3rd round of this workout. To me it seems like 4 rounds, each with 3 sets. Could you help explain the way you mean it? Thanks!

Sweet Zuzanna
Thank you for the pep talk – I’ll take the challenge. I quite smoking the 23rd. of January and I put some extra weight on.
I will use all of you advice and tell you in 50 days how things went.

Thank you again
Henny

Hey guys,

i did this workout yesterday and i loved it. once again, thank you so much. so when you’ll be rich and famous, working with the stars – do not forget us, we all loved you from the beninning :-)
first part 17:00
second part 45
third part did as you said

until i will buy my k.bell im using now a weight and im puting all of the weigth on one side of the bar so it will be like a k.bell.
you look amazing in the red swimsuit

thank you guys, have a great day

Tali

I didn’t even do the full thing I did half of each round for each workout and i’m all sweaty.! ): I’m so out of shape.! ): But I’m do your workouts and hope for the best.! THANKS :D

[...] Triple X Workout looks much easier than it is. I haven’t done a workout for 2 weeks (bad!) and it’s amazing at [...]

Hi Nat,

I’m not Zuzana, but I would like to try and answer this one:

It is impossible to “spot reduce” fat, you cannot lose fat only from your belly or only from your arms. Our body burns fat all over and according to our genetic tendency.

You can try wide grip pull ups to develop the muscles that are under those “wings” (called ‘latisimus dorsi’), and watch your diet to lose fat.

However, if you just stick to Zuzana’s workouts you will get toned and in shape, you do not really need to target a specific muscle.

Ahoj Nikol kdyz se podivas na horni cast tyhle stranky tam mas dieta na leve strane tam se doctes vetsinu a nejzakladnejsi typ od Zuzky overeny osobne neprejidat se jist s tim ze premyslis nad tim co jis a ne ocima jednoduse mali porce asi 5 krat (asitak kazde tri hodky) ja sem se taky nemohla zbavit kyla i kdyz sem cvicila a tohle funguje ikdyz se nemoris hodiny cvicenim nesmis jist ocima to je ta nejvetsi chyba a pit vodu pred jidlem a behem.A taky v tom bloku najdes zajimave recepty.Urcite ti to pomuze proctisi to jsou tam ruzne rady ohledne ruznych jidla i piti(vodu) a tak ruzne.

I’m definately going to follow 50 days challenge! I don’t have another option:) I want to lose 6 kiloes, I ‘ll do my best:)
Your words really motivate me zuzana, you are the only person that I trust and really follow, thanx.

My problem is that sometimes i feel hungry when it is about to eat my last meal of the day… Around 9 at night… I don’t know if my portions are too small… But usually i end up eating more than the normal. But not something bad or junk food. I may eat one apple, one banana and one yoghurt with oats… all these for one meal:( It’s hard to keep myself. But I’m always thinking at least I didn’t eat something with fat… And I do your workouts every mnorning.
I know it’s bad:( I wonder if I am the only one with this.
Zuzana do u ever come into this position? And if yes what do u do? Do u eat more?

Thanx, xxx

Hi Zuzana,

I have a quick question..Are there extra benefits from doing the high knees with the rope? I usually do them without the jumping rope because I always trip and I can’t go as fast. Probably a silly question but I was just wondering…

I love your suit by the way…I’m gonna have to check it out at the puma store.

Hope you’re having a great day!
-S

SHOOT! I accidentally hit pause somewhere in the 9th round – I was at 13:03. So I think I beat you for that part, but I suppose I don’t *actually* know. I need a less sensitive pause button…

42 and a half get-ups…

And done. That was hard! That was good. Although I think the lesson today was that I should be a little more dilligent about stretching my back as well as my legs and shoulders – it was a little tight feeling during the sliding dead lifts (which I really loved).

Thanks as always. You’re an inspiration. And cute suit! Maybe I should get a new one too. Anyone have any tips for swimwear that looks good on a NOT CURVY figure? Very little in the bust and hips department…

My own 50 day challenge started this morning (in readiness for my birthday in June when I think I’ve got a surprise coming so I want to look my best). I’m really excited about the challenge.

So I also completed this workout this morning and its a killer (if you put your all into it). Here’s my results:

Part 1: 13:10
Part 2: 45 Get Ups
Part 3: Left Leg – 10 10 9 9
Right Leg – 11 11 10 9
High Knee Skips – 73 62 72 76

Zuzana, this workout is brutal, especially the first part, I got through it, thanks for another great workout,

Hello Zuzana…my name is Melissa and i really love your new swimsuit. I would like to see the bottom of it to see how it would look on me. I dont like the ones that ride too far up on me if u know what i mean. how do u like it????

Nikdy mně tak nepálily svaly jako po Tvých cvičeních, už věřím že se udržuješ jenom těmito cviky ;-), kašlu na posilovnu.

Gym sucks, bodyrock rules!

that was a WORKOUT. 16,5 minutes for part 1, 42 get-ups and 8-minute interval section. I was sweating and breathing hard, but I enjoyed it immensely. As I thought, all the ‘beauties’ of part 1 of the workout were obvious to me after round 3. Snowboarder seems such a cute little exercise, but try doing more than 25 at a time and you’ll know better!
Cheers!

Hi!
I LOOOVE your site. I’ve found your site about 3 weeks ago, and been readyn it every day,many times, for inspiration and just to see if there is something new :)
You really are a great inspiration and your workouts are so easy to do in home, even in my small, one bedroom apartment.
I have been notice some results on my body too, and i have been on a sugerless diet almost a month now, and i dont even crave suger anymore, JEIJ! (cola-light is now my only craving, and i allow myself to drink cola-light once a week, but just a littlebit).

And for the end, your dogs are adorable <3 would like to see some more klips about them, even thoug this aint no dogblog :D

Zuzana u are so sweet, my new idol and inspiration <3

greatings from Finland \o/

-Nea-

‘great workout! It was very hard. On the first part, I could only do 8 rounds instead of 10, but I’m still satisfied overall with the work I did.
Thanks!

trés bon complement d’exercices fait lors du sport matinale de mon travail.continuez merci

Great names for wourkout!

You make this look too easy! Should guys use a heavier kettle ball? I’m using a 25lbs weight. I went to a wine fest this past weekend and this was a good way to work out the all the toxins I drank :-)

Hey Zuzana!

I was searching through your videos and i couldn’t seem to find one dedicated to toning thighs.
I was wondering if you had any tips for getting lean thighs!

Thanks!
Vanessa

Hey Freddy & Zuzana, So excited to do this workout today. I have talked a friend into this and starting the 50 day challenge. We are going to take before and after pics, so if I am brave enough on June 8th which will be 50 days I will post them if that is alright with you guys. I didn’t count Sundays cause I don’t workout on Sundays! Anyone out there with me? Remember, power in numbers. Thanks for the pep talk, just what I needed to push through spring time!! Awesome swimsuit. Where did you get it? It looks like it’s made by Puma but I went on there sight and they don’t sale any swimmingsuits. I am so excited for this 50 day challenge!! Let’s all push hard and come summer time we will all be glad we did!

Try strapping ankle weights on your thighs and do knee raises seated for the quads. If you can sustain a quadraped position, place hand weight in crease of knee and lift bent leg behind and to side of you to work glutes/hamstrings. Lie on your side with ankle weights around the thigh for med/min glute and lateral leg muscles.

First rule about healthy skin is not wearing make up when you exercise. The make up clogs up your pores when you should be sweating out of them.
I have great skin and have been using ProActiv for about a year now. I should be a spokesperson for it because honestly, it transformed my skin and now I NEVER break out..I’m totally serious. I recommend it to everyone!

Zuzana, I think it’s a great idea for a post. You could do an evening look make up video, a day time look video, a work wear look video etc.

Oh my heavens, this one was as brutal as the 600 rep workout! My legs were absolutely on fire for these exercises. Even though I can get a really good time for other workouts, for this one I was quite slow. I had to take frequent breaks for the first part.

It is now week 7 of doing these workouts 5 times a week and for the first time, my fiancé has remarked a visible difference on my tummy, my hips and legs (all of the areas where I accumulate fat). Besides my clothes feeling looser, it is so nice to have a noticeable difference too! Yay!

Keep ‘em coming, Zuzana & Frederick!
Monique

great workout zuzanna but what made you decide to wear your swimming costume doing this?? ;-{

Another great workout!! Thanks for the words of wisdom and encouragement. I will start my fifty day challenge starting next week! Wish me luck!!

Ahoj Zuzka. škoda, že sem nepišeš aj po česky, lebo ja som zo Slovenska a neviem dobre po anglicky, tak si to neviem preložiť. Ja sa zamieram hlavne na brucho, ale neviem ako na to cvicim kazdy den, ale nie je to take ako by som chcela. mas nejaku radu? dakujem

Hi Zuzana!!, I love your page and for some days I’m reading all your articles, I wonder if in your pantry have chocolate or avoid buying for not eating.

Your “rant” was awesome! Love it. Your honesty is refreshing!! Too many people get lost and/or caught up in the details. I appreciate your simple and EASY approach. I’m having a great time with the workouts and find them challenging and fun, thanks! Been doing them for about a month and a half now, and I’ve finally completed one unassisted pull up. woohoo! For anyone having difficulty with the pull ups, do them assisted, as Zuzana has shown, and I also found that practicing negatives really helped, too. Jump up and then let yourself down very slowly and controlled. I also practiced “kipping” pull ups – a suggestion from my husband. My strength improved rapidly, and even the increased definition of my back and shoulder muscles has been obvious. Don’t give up on them! After all that work and practice, I can now do ONE actual pull up, doesn’t seem like much, but those little successes are really motivating to continue to improve. I listen to harder rock when I’m practicing them and it makes me feel very focused and strong! lol. I agree with Irana’s comment about the skincare. Your skin is beautiful, Zuzana. The health of our skin does mainly depend on what we eat and drink, as well as our stress levels and hormone fluctuations…but that being said, it’d be fun to see a Fashion Haul on quality skincare and make-up, which also adds radiance to skin. Keep smilin’ and havin’ fun! I am.

I love your site and workouts! I really like the red bikini you are wearing in this video. Was hoping you could tell me where to get one.

Thanks

Hello I realy want to Know if your body it’s only this kind of routine y diet.

Hey Zuzana!
My instructor for kickboxing has a website for unique sexy workout clothes that you should definitely check out! They are one of kind and completely original! She also makes beautiful bikinis! :

http://www.jmorcoinc.com

:))))

I’m very weak and I would like to know how do you build your strength. I’m learning how to work out but its hard for me to do these exercises what do I do?

Awesome. Good cardio too. 27 minutes of good ouch.

I remember when I first started doing your workouts… I had to cut the number of reps and the number of rounds in half! or my time was at least twice as long as yours. Its been about 2 months now of doing 3-4 of your workouts a week and I do all sets, all reps, and am very close to your times. Thank you for telling us to write down our results! I can feel the difference but its nice to see it written down as well. I am definitely pool ready (living in Arizona, pool season is really long!), and bought myself a tini bikini for my birthday :)
Once your follower, now your competitor.
Adriane

Hallo zuzana and frederick!

first off, your site is awesome, i’ve been browsing through it for a while and it really motivates me to follow your workouts and to change my eating habits! you two are so funny and sympathetic! i’ll try this workout (my first one with you) and i just wanted to ask whether you think this workout will be enough to quickly get in shape (and become fitter) for summer? i don’t have much time to work out but i’ll try to squeeze it in as much as possible thanks to zuzana, you really motivate me with your great body! :)

best regards!

oooooh!!!! Feel the BURN! OUCH! My thighs are still twitching.
I ran for 45 minutes up the hill first and thought I could get through this because I get to “rest” on the downhill. HA! I was in deep trouble in the first round. Hamstrings were not happy about the kicks, either. I felt like I needed to use a walker so I didn’t topple over. I finished the first round puffing and blowing and shaking in 16:09. I did 41 get ups in round 2, which only added to the misery. Then for the finale I tried for 60 hi knees with about 9 sliders with my 14.5 pound Clorox bottle kettlebell. Straight to a cold shower; to heck with stretching. I’m sure if I could be more disciplined on how much I eat I would have muscles like Hercules popping out from this stuff. I hope not to repeat this soon!

Hey love the site! Quick question though. What timer is this your using for your intervals? I’ve watched a couple of the videos now and see you using it every video. I tried using the search feature for your site but its not been functioning for a couple days now.

Zuzana,

I managed the first section in 15.27, 41 get ups and finished the 3rd. This is the first one I’ve done where I’ve felt the burn the day after (here’s a tip: don’t do a ballet class the day after this workout!)

Excellent work out as ever!
Ellie x

Zuzana !
Totally awesome circuits, I have been using your routines to introduce personal training to new members and they love it !

P.S
You look amazing.
Stay Fit
Jeff Peter.

i got my gymboss i’m so ready to do this next challenge.
your workouts are awesome Zuzana!

Hi Beth,
I know exactly what you´re talking about, I always have to wear a sports bra — the thig is (Zuzana said this openly on this page:)) — our “tatas” are natural…:)

Incredible workout! I could barely keep up the first time I tried this!

Hi Zuzana
I was wondering what you thought about this? I was reading and I came over this bodybuilding website and they said why oblique exercises aren’t that great. They said that when you work the obliques you are creating muscle and blood flow there that will make you wider. It makes sense and I was very surprised. So what is your take on this? Thanks for everything!

Thank you for another great workout! I was proudly wearing my swimsuit last week on the beach, happy to see nice results after about 2 months of following your advice and workouts. However, my teenage son has developed man-boobs; he is not fat and he is pretty active – do you have any advice and special exercises for boys focusing on the chest area?

Thanks in advance.

I have been really delving into your site and came across some of the comments in one of the postings in your diet section – Someone had commented about Food, Inc. – So I watched it this morning – it made me cry. It was the most eye opening documentary films I have seen. It really hit home on more levels than you know – like the fact that I work for one of the corp. that is in this film. Makes me think twice about wanting to work for a place like that.
I am really glad I came across it and am so thankful for that post. ALSO – By the way – I love your recipes and the other informational posts on diet. I hope to see some more recipes done. I am making the Tuna – Pasta Salad tomorrow and am really excited about it. Thanks for all that you do.

1st block:
[11:33]
2nd:
43 reps (harden than they look–props to Lena’s 55r :)
3rd:
(subbed Mountain climbers for HiKnees; 45 lb DB for DL’s)
Interval reps: [70/74/79/88]

I’m gonna puke…re-spek..*chest thump*..out..cold.

Awesome workout! Thanks for sharing! Part 1 killed me! My legs were shaking after 3 rounds!

Hi guys,

I love your workouts because they are short but super intense and I am always completely wiped out after one of these, I literally feel like I am going to die when I’m done but then 20 minutes later I’m on top of the world and feeling chuffed to bits :)

I just wanted to recommend a new workout wear idea to you. I love the Bia Brazil stuff, it’s super comfy and I also serves the double purpose of reminding me why I need to keep working out and watch what I eat as this stuff doesn’t look too good on the flabby bits so I push through the gasping for breath and work harder.

Plus if you do a workout in some of their gear I will be thrice as inspired because I will want to look as awesome as you!

C x

Hi Apollos – there is a blue link in the text to the timer :)

Puma :)

Hi Chris – I said that you can use a DVD case :)

I could not confront XXX last night when I flew home. It took me ALL day to get up the motivation to attempt it. I told myself, “you’re jetlagged…just do 5 rounds” so I would get away from the computer and into the studio.

Needless to say, once I had 5 done, I found the energy to complete 10 rounds. Took me 19:06 min.

Get Ups: 42
This is the first time I have surpassed a Zuzana count or time.

Warm up today:

1 min Plank w/ feet elevated, bridges, plank repeat, tick tocks, plank repeat and criss cross.

I used a laminated card for the sliding dead lifts. It worked for me a bit better than the dvd case.

We all have to rotate the torso in daily life. Think groceries going from a cart into the trunk of the car or reaching behind the seat to pick up your purse. For functional movement you need to functionally train. I would add that if you have a muscle, it is supposed to be contracted.

Bodybuilders are manipulating the physique. If you are in that sport, you may want to consider how you train the obliques to for competition.

From various fitness and rehab modalities, bodybuilding produces an unbalanced body that leads to dysfunction, maladaptive patterns and performance deviations.

You likely don’t need to worry about over training the obliques with Z’s workouts from what I can see as a movement educator.

hey guys, if you are on carpet, putting a regular plastic grocery bag on your whole foot works wonderfully:)

hi i realy wanted to try youre routine,,but u already have so manny,,i dont know where to start,,i wanted to have a good abs to support my back (i have a scoliosis,my doctor advice me to have a good abs and body work out)
i like all youre routine,,just dont know where to start,,he3,,thanks,,by the way im from montreal quebec,

HI zuzana well I wanted to ask you about the 50 day challenge can you explain more to me when did this start and is it just the triple x workout that we are suppose to do for the next 50 days or is it every workout you are posting can you please let me know thanks.

Don’t call it a “rant”, call it a “truth telling”. Zuzana, I love your dedication and integrity…thanks for not babying us. There is no short cut to physical fitness, you get what you put into it. You are correct definitely “No excuses”

Still waiting for my GYMBOSS to arrive..ordered Mar 24. I starting to think I’m not doing the interval correctly. Really looking forward to GYMBOSS arrival.

Part 1 – 8 rounds snowboarder/ 10 reps
3 rounds per leg. backward lunges with leg kicks.
10reps per leg time=14mins

Part 2 – 48 get ups in 4mins

Part 3 – 4 rounds One Leg Sliding Dead Lift Right leg
3 rounds High Knees with Jump Rope time 12mins

Total time 30mins

That is a really good idea!

Agree, Bia Brazil is sexy, comfortable and good quality.

Your numbers are very similar to mine :)

Round 1: 14:51
Round 2: 34 Get-Ups
Round 3: Did the dead-lift sliding thingy with body weight only, did like 7-8 each time, those are really hard for me to do properly.
Rope jumping was something between 40 and 60 each time.

pretty lethal..could be hard to be mobile after that!

Hi Lisa, Zuzana’s workouts seem to hit all the important muscle groups …no stone unturned! If you find yourself craving more after one of these workouts you can always tack on some extra exercises you need to improve in. I think you will know from how you feel at the end of each workout.

u showing good flexibility.

Hi Zuzana,

Thanks, I used a paper plate. I’ve been sick with a head cold for a few days so haven’t exactly done much working outs during that time. But, I’m feeling better and hope to get back in the swing of things. Summer is just around the corner!

Take care,
–Chris

HI
I made your breakfast cake this weekend, and we enjoyed it sooo much!! And when I had it for breakfast it lasted me all the way up to lunch before I got hungry again!! Will be following the 50 day challenge, here it is getting winter now, so will be getting into shape fot winter.. :-)) haha! But atleast I will be well on my way when it gets summer again!! then I will hopefully have a killer body like you!! Will be doing this exercise tomorrow morning only and I know it is gonna burn like hell!!

Keep up the good work!!
P.S. I started my own Zuzana book. Printing the exercise everyday and sticking it in my special book, that way, when I don’t have access to internet I still have some of your routines with me where ever I go!!

Hi Yuli – it started when I made the post, but you can begin it anytime. It’s not just the triple X workout – it can be any of the ones on the site or any of your own workouts. The point is to be focused, push hard an lock down your diet for the next 50 days.

Z, i’d like to know your oppinion on how often should i do this workout? and one more thing, what is the right time of tha day for such exercises ? i have my 2 hour fitnes every day from 5 to 7, and i guess i’m going to star trying this workout in the morning so should i do it following by another your workouts day by day or maybe every second day?
p.s. we have the same unstable weather in Ukraine too)

Nice workout, I did it. The first part took me 10’40 and I did 55 get out in the second part.
It was hard for me to keep balance in the first part.
If you want to see me, I put the videos on youtube.
part 1
part 1
part 1

Cédric

Great idea Elthea :)

The brand Moving Comfort makes a ton of bras with varying levels of “stopping” all movement — not necessarily the cutest, but if you are seriously looking for something to keep you in place I’d check it out!

You should let us post pictures of our before and after Zuzane body.
I quit my gym and seing wonderful results with you daily routines and diet of course…Think about it, it would be really motivating.

Hi Zuzana,

I was intorduced to your website a couple of weeks ago and I am hooked! I have tried several of your workouts including this one and they are great. Short and they definitly get the job done. You are such a great inspiration and your workouts, website, info are a real treasure. I am curious and think it would be a good clip if you let all of us in on your start on getting fit, healthy and how you have made it a lifestlye. What inspired your journey here, how long ago? where you were then verse now, Sharing that could be a real inspiration for others, just an idea. Thanks again you are a great inspiration and role model

Ahoj Katka.
Co konkretne sa ti nezda na tvojom bruchu? Cvicit kazdy den nie je potrebne a je to skor kontraproduktivne. Kazdy sval v tvojom tele potrebuje po treningu regenerovat (24-48hod). Posilnuj kazdy druhy den.

Ak nie si spokojna s mnozstvom tuku na bruchu, tak musis prehodnotit svoj jedalnicek, nie trening. Ziadny cvik ani trening ti nepomoze schudnut lokalne!

I know exactly how you feel Alissa. When I started using Zuzana’s exercises I was extremely weak. Just do as much of each exercise as you can (even if sometimes you have to use something to support yourself). It’s really surprising how little time it takes to build strength with these exercises. After only one month of religiously pushing myself to do as much of each routine as I could I’ve noticed a massive difference in my own capabilities both in terms of doing Zuzana’s routine and in coping in my day-to-day life.

Hey Zuzi,

This was The workout of all workouts there! LOVE IT!!!!

1. part – 12 min 36 sec! :D
2. part – 51 get ups
3. part – app. 13-15 reps on each leg and around 60 jumps each round.

Sweating like crazy!!!

Best wishes,

Tina

Great new challenge, Zuzi. I am in – from today on. What about your birthday, girl!?!?! :D If you will not eat something sweet and nice on that day, that will be like a sin! ;)

My BD is in one month time, so, on that day I will be cheating, I guess (cake ;)).

So…did you grab some chocolate or smth. after 30 day challenge succes??? Too much or, you were reasonable? :D :) I ate too much sweets after mine challegne, ugh!

Best,

Tina

BRUTAL!!!
1st. part = 16 mins, 24 secs

Loved this one, just when I thought you’ve come up with your best, you out do it with an awesome workout like this!

truly intense right!!…Hillarious!! :o)

To Elthea – I too have started my Zuzana workout book because my workout area is not near my computer (which isn’t portable either). It is very convenient.
It is really nice that we can print them to use.

Hello,

Where did you get your swimsuit? Is lovely.

monica

Hi My name is Rosa I’m from Mexico I don’t speak English very well, I meet your blog beautiful. I don’t know many about exercices but I want to start to do it, because I want to ask you what is your recomendation for me? I want to lose weight but i can´t please help me I want a workout for beginners

Hi becca,

I thought of the plastic bag, but hesitated to mention such an idea because someone would hurt themselves having a plastic bag rapped around their foot. I think it would be better to place it around a book or a piece of wood and step on it.

I once had some small (cheaply made) promotional frisbees and used them for this application, but gave them to the neighbor kids a while back.

–Chris

I tried this workout yesterday and had lots of fun. Thankyou. This is one of my favorites!!!

Hey Zuzanna!
I LOVE YOU! But besides that I am taking on your 50 day challenge. I am not playing around. I was looking good before it started to get warm and then for some reason or the other I have SLACKED! Oh I am so ashamed of myself. I am going to take this super seriously and follow your work outs exactly. It’s time my body looked like yours. :o) Anyways I understand your frustration with all the comments and questions people give you all the time when all they have to do IS WORK OUT and do what you say. Like duh! I have been doing your workouts since you first got on you tube and I can not believe I have slacked for the past 3 weeks. I just was feeling so good about my tummy and my arm muscles and now there slowly fading but I am not going to let that happen. Not after all my time and effort. I love my body and I am not EVER going to slack again. Anyways see you tomorrow!

Sincerely,
Tiffany a.k.a #1 Fan

I’m on this tonight. Looks like a doozy! *calling partner asking for massage after workout*

Are we suppose to get email notifications whenever you post a new workout/fashion haul etc? If so I have never received any. I check the website enough but I just wanted to let you know if that was the case its not working for me.

*Raising hand to count in on 50 day challenge*

I’m in! I love your “rant”! It’s motivating and basically exactly what my husband has been telling/encouraging me. It’s basically a “Put Up or Shut Up” mentality, which is good and is, most likely, how you got in the dynomite shape you’re in, Zuzana. We all know if we’re truly focused and giving it our best. And, if we’re not, then we cannot expect the results we ultimately hope for.

Thanks again for motivating us and showing us that it really is simple!

I’m feeling so pumped for the next 50 days!!!!! <3 your little rant

I modified this workout for me, since I cannot do any squats/jumps/lunges because of weak knees.

Part I :
Pushups with shoulder tap –10 reps
Medicine Ball swings – 10 reps
Plank rows with dumbbell — 10 reps

Part II :
get -ups

part III:
one leg deadlifts on R leg
one leg deadlifts on L leg
dancing crab

It was an awesome workout — can feel a great burn in my abs and legs (inner legs included). Thanks for another great workout. I am never bored anymore and look forward to getting up in the morning and working out — and you are very inspiring and motivating….Thanks, Z and F :-)

Thanks Tania and Kitty for responding to my comment. I think I need to try and eat a little more often too. I have really been trying to watch what I am eating but I seem awfully hungry. I will have Chicken, brown rice and salad but it doesn’t last very long and I am hungry again. My portions I hope are enough. As for the exercise I do hope to see a difference. I will keep trying. Kitty you noticed after a couple weeks that is hope. Do you do other exercises as well? I noticed Zuzana said it didn’t have to be just hers. I want flexability as well. I don’t know if Zuzana includes different types of exercise or suggests stretching does anyone know?

I’m in too but need advice from you! please tell me if you work out every day and what time of the day? And should i do this and next workouts every day to get the best result?
thanks a lot:)

This sure is a hell of a way to start a challenge.

Round 1….21 minutes I thought my legs were going to give out on me.

Round 2…31 get ups. these are harder than they look

Round 3…let’s just say I survived. It wasn’t pretty but I did it.

This is going to be challenging but I’m up for it.

Hi Zuzanna,

I really enjoyed your motivational “speech”, above. You are absolutely right. Sometimes when working out is the last thing you want to do, I repeat my mantra: “Git er done!” It’s so easy to fall into that trap where you put things off day after day then wonder why you don’t see results.

Over the last 6 weeks, I have been training very hard with a hybrid weight training and bodyweight program, using your workouts for bodyweight workouts, and today the payoff finally hit me: a pair of jeans that used to be tight are now fitting nice and loose. That’s all the motivation I need to keep at it. :D

Hi! This was an awesome workout. Thanks!
I have a question.. I’ve noticed my butt getting alot smaller! I like how my butt and legs are becoming more toned, but I had a small butt as it is. Any suggestions on how I can just make it nice and toned without losing it completely! Thanks!

I loved your “rant” and I am really motivated now to give that extra 10% in my workouts. Thanks for doing all of this!

Your entire post today had some very good advice…

Often people want to hear that getting in shape is “easy”…honestly, it isn’t, as is nothing that is worthwhile

We have to work very hard, very intensely and be very disciplined…it isn’t easy, which is why not everyone is in excellent shape, but the results are worth 100x the effort and pain!

As always, great post!!!

My time was:
Part 1: 10:29
Part 2: 51 Getups
Part 3: average about 9 DL per leg and about 36 skips each interval.

Get workout, felt dead after–very proud of my part 1 time, i really pushed it.

By the way love the new diet video, looks very yummy.

Thanks again.

Hi Zuzana and Freddy,
This is an amazing website, I’ve been following for a few weeks and the workouts are incredible! Thank you for taking the time to share your workouts with the world, many of us need guidance and inspiration. I did the Triple X workout the other day, including your warm up stretches and cool-down routine, and the next two days my right ankle was really hurting. I am better now, but I was wondering if you have any tips for proper form on the snowboarder exercises (I think improper form may have caused the ankle pain). Also, the one leg sliding dead lift is very awkward to do on the carpet, do you have any advice for a modification for those of us living in a carpeted home?
Thank you very much!

Where are your postings for your completed times, etc…?

Where can i buy the swimsuit ?

Sweets are my weekness. I didn’t know about your site when you did the 30 day challenge but I am going to try to start today on a 30 day challenge of no sweets. I don’t want it to take over my life and if I am determined I think this would make a drastic change in my body. Thanks for all of your advice.

Very Hot. But where i can buy the swimsuit ? online ?

Where can i buy this swimsuit ? its very hot.

Pokud si mohu dovolit odpoved, vetsina cviku co Zuzka dela zahrnuje i hluboke stabilizacni i brisni svaly, tak se neboj a jed vse co tu mame naservirovano na zlatem podnosu ;-)

Very Hot, but where can i buy this nice swimsuit ? Online ?

HI Zuzana,

So I’m curious about your workouts. I generally do yoga and jump rope several days a week to keep in moderate shape. I also dance several times a week (Lindy Hop, Swing, Balboa, etc…) but I still carry some extra weight. I’m gonna start adding your workouts like this Triple X to my routine so that I can get in shape for my next dance competition. I’ll let you know how it goes.

Sal

Looks like Ralph Lauren to me. : ) Happy hunting.

Hi Alissa,

Just follow Zuzana’s workout as best you can. If that means not doing as many reps or rounds or the exact exercise it’s fine. You will get stronger and fitter.

Welcome to the journey!

–Chris

hey i just had a baby and i have alot of baby fat what exercises do u recomened the most and i wanna lift my butt and more rounder wat do u sujest for work out

It wasn’t clear what comprises ONE snowboarder rep, so we did 2 jumps, returning to the starting position as 1 rep.
Elena 13:55
Jessica 13:55
Sara (13 years old) did 8 rounds in 13:55
Shea (13 years old) did 7.5 rounds in 13:55.

We did 3′ of get ups:
Elena 50 reps
Jessica 32
Sara (13) 41
Shea (13) 39
Zoe (15) 49 reps.

We did this after a 2,000 meter and a 500 meter ergometer piece.

Hi, I love this site, I am mexican, and my body feel so good!
Thanks……

Hi Zuzanna,
You’re “rant” is very much needed!! I am 5′ 145 lbs (YIKES, I can’t believe I’m putting that out there) and I’m working to lose 15-20 lbs. I workout regularly, but lately I’ve been gaining weight. I’m not sure if I’m gaining muscle weight or just fat. I’ve decreased my weights, added more cardio and bodyweight exercises (yours) to hopefully tap into fat burning. Any suggestions? Unfortunately but fortunately, my boyfriend & I love to cook, but I tend to eat way too much in one sitting. Do you have any suggestions as to how much I should eat? (i.e. how much meat vs. veggies vs. bread/carbs vs. fruit?) Just last week I received 2 bathing suits that I ordered from Victoria’s Secret. I’ve been looking at them every since they came because I said that I wouldn’t dare put them on until I reach my goal. I will try my hardest over the next 50 days to watch what I eat and how much I eat. Your workouts (rants) and tips are truly inspiring!! Thanks for the great tips!!!

Hello, I did the xxx yesterday and my quads still burn!
I used my new gymboss as well! I never thought I would be able to finish the whole workout…Zuzana you are my personal trainer and motivator! You make me push harder than I would do on my own!
Regards from Greece and the youngest body rocker, my 6 month old son, who’s always watching me work out and laughs!

I attempted this workout again today. I didn’t expect to do very well, my legs were still tired and I’m nursing a few lovely blisters from Oxfam 100km Trailwalk. Needless to say, the entire workout was done in bare feet (which I would normally NEVER do)

Part 1: 13:53 (beat my last time by 30 seconds)
Part 2: 41 Get Ups (7 more than last time)
Part 3: I had to improvise again, so alternated between Squat with a Press Up (with Brutus my Kettlebell) and Kettlebell swings. Still got a great sweat out of it!

Now I think it’s time for me to try the 30 day challenge or at least see how many days I can go and when (if) I fail, start again and try to beat the last days I managed………. Sadly I’ve found it very difficult to steer clear of sugar since moving in with my fella. I am a chocoholic but am usually able to say no. But my fella is also a chocoholic and NEVER says no! My self control is really lacking at the moment!

Plus we are in the lead up to winter so the swimsuit motivation isn’t really there! I HATE cold weather and tend to hibernate with comfort food. But I will persevere!

Dee
Aussie Aussie Aussie, time to pack away my cozzie (till next summer)

You are GREAT but out of breath ?
Practice slow in through nose, (visibly expanding belly).
Exertion exhale through mouth.
I am never out of breath during hours of thrusting and striking…really
6′ 1″ – 175

Hi Guys

I’m not able to view the video of any of your workouts for the last few days..can anyone HELP !! I love the site and the workouts : )

Love Sam

I think it’s puma.

Mirela,

It’s actually really common for teenage boys to develop manboobs. My own brother and son both had/have it. As it’s actually breast tissue, exercise won’t affect it, just have him follow a generally healthy active lifestyle and eating patterns. (which it already sounds like he’s doing.) It will clear up as he gets older and his hormones settle.(my bro did. My son’s still suffering as he’s only just turned 15)

If it doesn’t or he’s worried about it, see your family doctor

I’ve said it before but I love the way you sign off your posts – always makes me smile.

You are never out of breath??
Than you are not working hard enough!! Even professional athletes get out of breath during hard trainings

I’m very proud of my results – must share them:
I – 13:00 Min
II – 47 Get ups
III – 10-10-58/10-10-65/8-9-55/11-11-61

I still didn’t choose a name for my kettelbell – has anybody any suggestions? :)

Hi Marina,
I also have a carpet and like Zuzana said in the video I used a DVD cover, it worked out perfectly!

Glad to hear it Frederick, the aim is to make everyone smile!

Have a great day, I hope Zuzana is feeling better!

Dee
Aussie Aussie Aussie, sending happy thoughts! (yeah, I know it doesn’t rhyme)

Hay Zuzana
i really want to know from where you got this beautiful swimsuit i cant find it online ?
where did you got it ?
a answer would be great

you can find the swimsuit at
http://www.shop.puma.de/Ferrari-Swimsuit/4049754424423,de,pd.html?cgid=12230

it tooks me around 3 days to find it ^^
but i got it

I beat you! :-)
Part 1: 13 minutes 23 seconds
Get Ups: 60! :-)

When I beat your time I was like, “Yess!” haha!

Hi Sarah,

I couldn’t remember where I’d left this comment and was just flipping through and saw your reply.

Sometimes I find that I just can’t satisfy my hunger either…but mostly that happens when I’m getting a cold which I have right now!
You might need to make sure that you are getting enough “good” fats in your day which should satisfy you more. Avocado, Olive Oil, a teaspoon of peanut butter or a small amounnt of nuts or seeds. Careful with the good fats though, some people find it hard to stop at four or five almonds, or a teaspoon of peanut butter etc. A little goes a long way. You’ll have to experiment.
I can’t eat nuts, they upset my stomach, so I mostly stick with Avocado, Olive oil, small amounts of cheese. I avoid low fat anything. I don’t believe in it. Eat natural food just be sensible, savour it, enjoy it, just don’t over consume it. I use unsalted butter on my toast in the morning and sometime a little on a baguette at dinner. Yumm. You don’t want to add a lot just a little. Remember what Zuzana says…eat like a lady not a pig! Drill that into your head and you will find yourself eathing slower. It’s also ok to not feel full. We need to retrain ourselves to accept that a satisfied feeling is not the “I can’t put another thing in my mouth” feeling.
Also, there was a great article a week or two ago in he paper about how our bodies metabolize fat better in the morning. The same old saying: Eat like a King in the morning, A Prince in the afternoon and a Pauper in the evening.

Your other question was about what kind of other exercise and stretching. I lead an active life…When I walk I walk briskly, I take the stairs rather than the escalator or elevators when possible, I don’t always look for the nearest parking spot….
Yes, I stretch. Always before and after Zuzanna’s workouts. And on my rest day I’ll usually ride the stationary bike (easily) for ten minutes and then stretch. If you don’t have a stretching routine you can find one in the workout archives. Or you could find a gentle (Hatha) yoga class or DVD to follow a coupld times per week.
AND go for a massage once in a while! It’s worth the investment. (No, I’m not a massage therapist, but I try to go once per month especially now that I’m doing these workouts). And by the way Zuzanna and Frederick, my massage therapist commented on how much more balnaced my body was since the last treatment; which had been BEFORE I started YOUR workouts.
I credit it to these functional exercises…just love it. Now if only I could get over this cold.

I hope this reaches you Sarah and would love to hear about your progress thus far!

Hi Zuzana and Frederick,

Bought a new 40 pound Kettlebell today. I’m going to call it Boris after a friend it reminds me of. 8-)

–Chris

Hi guys !

Really like this one.

I did it again this morning and was pretty happy to beat my own personnal best, proving once more that your workouts are bringing results :)

I went from 14:45 to 13:30 for part 1 and did 10 more get ups, going from 31 to 41. Pretty proud of myself !

I have an equipment question – what kind of gloves are you wearing on some of the outdoor videos ? Are they cycling gloves ? If you bought some online, can you point to the store ? My husband and I are heading to Nevada in a few days for a fantastic 2 weeks of caravaning so I’ll be working out outside and would like to protect my hands.

Thanks – You rock girl !

~ Nathalie ~

Im going to try this workout again….
I couldn’t even go through part 1 a month ago.
let’s see how I do today! I HOPE I FINISH IT :)

[...] “Triple X Workout“. Could hardly get up the next few days…… [...]

i did this workout today! i was swimming in sweat! the first part took me forever to do that i don’t even want to share. but for the GET UPs, 43:)

hi fred & zuzana
i can’t see the video for this workout!!!???
i would do this one today…
can you help me….and please reply on my mail! natacha.biehler@yahoo.Fr

woud be great and nice from you guys!

lots of love

I love digging through the old ones! I’ve got this one teed up and ready to go! Instead of doing the slides like that (I don’t have smooth floors), I’m going to use a pilates ball and do the one leg half squat with weight. We just did that move in the Tight Cheeks workout. Can’t wait!

Part 1: 17:30 (but now that I’ve just watched the video again, I can see that my fingers where not touching the floor)
Part 2 : 41 reps

And next time,I’ll add part 3.

phew! that was tough! I didnt think I’d ever see the end of part 1!!
Part 1 – 22 mins
Part 2 – 31 get ups
Part 3:
1. 1 leg sliding dead lift (L): 9/9/8/7
2. 1 leg sliding dead lift (R): 10/10/9/9
3. high knee jump rope: 70/82/78/79

hey!  I did part of this tonight at work! only had time for part 2 and 3.  I was on carpet without anything to slide with so stepped out my foot and slid it back in,  used a clarinet in its case for weight. did just high knees.

sliding deadlift L – 10, 10, 10, 10
sliding deadlift R – 10, 11, 10, 11
high knees – 38, 40, 41, 40

and I did 44 get ups!  cool I beat zuzana!  OK, OK, she did do a whole workout first, but still!  lol

love your use of the clarinet in the case for weight…too funny

ha ha! I work out in the music room, and started the workout but realized I was supposed to be using a weight so grabbed what was handy! lol