BodyRock.TV

great workout z, im gonna replace the reverse pushups with pullups, cause i dont have a pushup bar. have a good night!!!!!!!!!!!!!!!

I have been looking at your web site for some time and think that your workouts are brilliant. I am going to give this workout a go and I will let you know my time. You are a real inspiration and your positive attitude is really good to see. You seem to have a very healthy body image, I think that your body besides looking great is one of the fittest I have seen and is a real inspiration. We can see the hard work that you put in and seem to deserve all the health in the world.
Keep posting the workouts as they are really great.
Marnie

wow..this video is right on time :)

I just finished running, this will be a great way to end the day’s workout :)

Thank you!

I think those “reverse push ups” are actually called “reverse rows”…

Zuzana, your 15 minute workouts are my absolute favourite things, because I have so many days where there just isn’t time to go to the gym and pump iron for an hour.

Keep them coming!

Hey! So I just found your web-site and i just started doing your workouts last week and they are amazing! Im in high-school and I run XC and Track and i am underweight so my coaches wanted me to start doing some strengthening routines, and i had no idea what to do. So, randomly one day on youtube i found your videos and went to your website and they are so well explained and a great sweat, and i think they have already paid off because to day in my track meet i made to personal records and i felt so strong and great! THANK YOU SO MUCH! i am going to keep up with you guys on this site :D

Hey Zuzana:) I have been following your workouts since the new year and they are amazing and so much more enjoyable than my old weight routine.

I notice you have beautiful skin, and i am wondering what you do after your workouts. I know its good for your skin to sweat, but do you wash your face right after you are done? Just wondering cuz i have pretty much clear skin but sometimes it gets a little irritated im not sure y.

thank you:)

Just want to let you know, that I really like you web-site and your work out videos too. I can’t wait to get back to working out…I had an accident at work today, deep dog bit to right elbow. It freaking hurts…well enough about me, just want to say that you are awesome and keep-up the great work. :)

You are awesome! I really enjoy all of your workouts and sincerly hope that you continue to inspire us all to reach for our highest level of fitness. Keep up the hard work girl, you look fantastic!

I tried the workout as I said I would, and it is more difficult than it looks.

I was able to complete 10 rounds, but I kind of cheated, because I had about 3 more minutes to go, but I just couldn’t push myself to go on anymore. So for the remaining 3 minutes I just did jump rope jacks :)

Z, you are looking so cute and so awesomely fit !

I’m definitely trying this out. I always seem to max out my time so this will work out a lot better in my schedule. I’m also trying your recipe for leek soup this week and I’m looking forward to tasting it. Thanks for all of your workouts and tips. You’ve really inspired me to get in shape.

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.

Wow, I just did that workout and my butt hurts lol and I love your workouts! :)

- This is just me being a ‘cry baby’ lol
Lana!

This one was totally what I needed tonight. I had just thought, “well, it’s late and I’m tired” and was going to wimp out. I decided to check the site to see if it had been updated…what do ya know….point taken… :)

Zuzana,
I have been incorporating your workouts into my exercise routine for a couple of weeks. Unfortunately, I have strained my shoulder doing some additional weight training. Now that I have an “injured wing”, do you have any routines that will not require my left shoulder to do any work?

Some of the personal trainers at our gym have asked my wife and me where we are getting these “insane” workouts. We always tell them to check out your website. Kacy finished “Turbo Fat Ass Blaster” in 41 minutes today. She is doing “Hot Quickie” tomorrow.

Thanks for all that you do.
Jonathan

i did 14 rounds!!! and im so proud!!! thanks Z for this great workout!

Hi All,

I’ve been doing these workouts for aboIut two weeks now. I really love them but I am depressed that I am not seeing any results. I’ve started eating small portions about 6 times daily but I’m constantly hungry. This is really annoying. Anyone have any suggestions or tips. If’m 5 feet and 130lbs with a small frame. I need to lose about 25lbs to reach my goals. I’m trying to keep my calories at about 1300 but I’m always hungry.

You are the love of my life!hehe
Amazing!!! =D
Sorry about my english.. I’m brazilian!
Kisses

This looks like a great workout! I am getting ready to try this! :)

Great workouts as always! Thank you!! I saw a clip of you awhile back showing the small portions you ate and exactly what you ate and how often. I found that so helpful. Could do another clip and update a daily food journal for us. Workouts are so awesome- but it is tuff to see our results w/ out a super clean diet, and you obviously have one and we can all learn from your daily foos intake. Thank you for any help you can share!

This is perfect for me you guys, short and intensified. When the kids are running like loose cannons it’s really tough to keep focus on my routine. Working complete rounds with you allows me that focus, I just hit replay until my gymboss goes off. I tested 6 rounds, I’m greatful!! And I do notice that all over change that you spoke of. I’m noticing it in my clothes more than in the buff. I had on a pair of old jeans today and my gut wasn’t haning over that much. And I’m more erect and 100% less tired. Got anymore songs for the ipod, I heard Akon’s (sexy chick) in the car the other day, and I was all like ” z ” hipped me on to that, even though i know my husband could care less :O) I need to stock up on good music, my Alzhiemer’s marathon is in October, I want to be on a fitness high and finish in less than an hour :o)

Just want to let you know that I still check in to your site daily.

Signed,

Addicted

this is similar to the fat slaughter workout, and i did it today. Thank you for all, this 15 min workouts are really useful when you are short on time.
have a nice week.

What do you use if you dont have the bar for the reverse pushup?

My husband and I just got our new gymboss interval timers, so we used them this afternoon. You are such an inspiration, and I’m so glad to hear there are people like us who care about their bodies and what they eat. Your workouts are producing wonderful results, but I’m only at 1 month, so there will be more good to come.

Thank you both!!!!

Hello Frederick and Zuzana =)

I wanted to ask you what exactly is the whole philosophy on having a journal?, shouldnt we just give 100% in all workouts, without reserves?… Hugs!, Laura

You are right. No excuse.

wow, u are amazing
i have 2 questions :)
1.are these workouts all you did to get into the shape you’re in?or do you run or something like that?
2.are you and freddy married? :), ive been wondering for a while now
Love from Texas

hi..zuzana,

its been 4 days since i found your video exercise on youtube,and in the same time i try that exercise to my self…
so right now i feel kind a stiff some of my body but its ok,i guess that mean my workout is work,doesnt it?..:)

Hi guys! I know you’ve answered this before, so sorry for the repetitive question (I couldn’t find which video you answered this on!) but…I was wondering what camera you use to take the still photos? Make/Model. any special lens? Thank you! :) Keep up the awesome workouts and health advice.

Best,
Janessa

My 1 hr nap turned into a 5 hr nap I’m wide awake at 11pm. Turning on my computer I am also erasing my workout and penciling it in for tomorrow.

Then here comes Zuzana. She had me arguing with myself. “It’s too late!” “If you get up just start you’ll be glad you did” “I just don’t want to!” “You slept for 5hrs, you can spare 15 minutes for health!”

While I’m typing this I realized I argued with myself for 15 minutes..LOL. my workout would have been done earlier.

I managed to do 12 rounds before 12 mid.

Zuzana I didn’t beat you but I’m proud to say that I beat myself.

Thanks

great workout!!! … just what I needed on such a busy and cold winters day!!

Wow. Great 15 min workout. I sure was sweating! I managed 18 sets with one quick water break.

Hi Zuzana!

I’ve just finished your psychopath workout and directly after that this workout (I had 15 min time :) I really had to push myself, but there is one thing to keep myself to the workouts – I imagine how I wanna look like! I can’t do pull ups, so I just changed to One Leg Butt Lifts. I could do 15 rounds in 15 minutes. I wanna ask, as you do jump lunge, how do you count? At each jump, or after both leg?
Thank you for your site. You are one of my biggest inspirators.

Best from Hungary

Ah, that’s what I need for my busy workdays! Thank you! Hope I’ll have time tonite to try it (and the neighbours won’t mind the lunges and the jumps :-))

BTW, Zuz, you have ‘shrinked’ considerably in the 7 months that I’ve been following your workouts. Have you changed your diet or is it just the result of these workouts? I still can’t ‘shrink’ – rather I’m getting bigger even though I cut on fat (46 grams for my almost 10 stone body) and carbs considerably (less than 200 grams), and keep my protein intake at about 1-1.5 grams per kilo of my weight( a total of 65-75 grams a day). Any suggestions?

this looks amazing! I will be doing this one for sure!

I emailed the guy at Ultimate Body Press and he said they are no longer delivering outside of the US. I was pretty disappointed. I’ll have to stick to modifications of your workouts which include that equipment :(

Hello Zuzana, this is a such a great workout,and no exusices :) it keeps my metabolism on fire all day long, i will have in evening workout with weights :)
Well, i will beat you next time :)))))
I did reverses push ups with chairs, you showed in previous workout :)
Thank you :)
I cant wait summer time :)
Good luck
Lots of love

I just wanted to say that this is my favorite workout on your site. I’m not as advanced enough to do a lot of the other workouts, but the beginner’s workouts are too easy. I will definitely be coming back to this one more than once. :) Thanks!

wow, hard execise.
Today, I go to the training center right now and do hard training as much as you !

Zuzana Your video is good sample for me.

good hot workout and tights are hot to

Hi Andrea – I believe that they are opening a shipping centre in the UK for Europe in August if this helps…

Hi – yes the workouts on this site are the only ones I have done to get in this shape – they are also the only ones that I have done for almost 2 years. Freddy and I are married :)

Ahoj Zuzko,
I am going for a walk with my dog every evening for about 40minutes (quite quicky). Can I count it as my warming up before starting some of your work outs?

Hi!
I wanted to ask you something about the dip station..i am 180cm tall, i am not sure if it is suitable for me…if i buy it, it wouldn’t be too short for my size?

Hi Zuzana,

I often run into this situation! I try to plan about an hour a day for a workout, but almost everyday run out of time and either truncate the workout or stretch after less than I should. BTW, I don’t truncate your workouts only those I plan out.

Anyway I will try this one out and report back on my time.

–Chris

woww thats so adorable :)
just wanted to tell u me and my sister LOVE your workouts!
you are so insperational and its nice to see you out of breath unlike the other workouts on the internet!
xxxxx
chloe, England

Okay, you are awesome.
I will try this tonight!

Glad you made a workout for the crappy days that everyone gets now and then.

Keep rocking that body!

Nadia

Hi Zuzana, so today i really had to improvise with the workout. i did the Reverse Push Up on my girls bankbed and my legs were on a high ofice chair, so it took me some time, i only did 12 rounds. so i did also the last part of the triple x workout too, to feel better with my self :-)

thatnk you have a good day

Tali

“z” haha. I am glad you are seeing positive changes :)

Hello Jonathan,
Please be very careful and allow your body to recover – you don’t want to make your shoulder worse. I think that you should consider taking a few days off :)

I did 12 rounds. Fantastic workout!

Hi Paula,
Freddy is taller than you and it works perfectly well for him :)

Hi Marketa,
Yes that sounds like a great warmup :)

The shame! I only managed 15 rounds! In my (somewhat pathetic) defense, I was tending to dinner (which is on the stove) at the same time. Oh well. I’m glad I did it. And next time…

I hope you recover quickly!

Great workout!
But i managed to finish only 16 rounds in 15 min.)
And needed to cooldown for at least 10 min)))
That what you do is very inspiring for me to move forward!

Hi guys, I had tons of fun with this workout, I did only 15.5 rounds in 15 minutes although I pushed really hard, I guess I still have a long time to go to get as strong as Zuzana,, but I am enjoying the process very much..
HAVE A GREAT DAY!!

Hi,Zuzana. I just love your workouts.You are my everyday inspiration and motivation to be a better trainer. Maybe someday will do a training workout together in Puerto Rico.

First of all you’re awesome!
It’s a really intense exercise and a good lesson for us!
I suffer for you in your reverse push up. Will it not be easier if you take a breath while the reverse push up (and globally in all pull exercises)? it can help you to go up for one more!
I’ve heard about a problem when you work your abds with your diaphragm down it can make your suspended organs go down, a method is to breath out before abds work and think it’s call hypopressive abds.
keep rocking!

Hi Zuzana and Frederick!
Thanks for the workout. I will do it today. Was planning to skip working out today because I have a biology test in the evening(didn’t want to be tired) But since it’s this short, I’ll do it. Have a question for you.Do you still drink your fiber supplement?

Great workout! It was so much fun! I only completed 15 rounds, but I’m still sweating a lot. Thanks!

Hi Z!
I recently stumbled upon your site and have to say how much i love your workouts. I race triathlons as a hobby and am always looking for complementary workouts to my swimming, biking and running training. I love how fast and efficient your workouts are and you are definitely an inspiration. Keep up the good work!
E

great morning
i dont know if you have answered this but ill ask again do you know what your body fat level it appears to be 0?
i am going on vacation and i have a great black dress like the one you wore
i am around my belly button still having a little lower belly jelly issue theres muscle under there though i feel it
any diet suggestions should i add more veg or cut out protien or fruitplease help would like to look half as good as you did in it

Dearest Zuzanna,
I would like a short and long version of a work-out that you can do anywhere with only bodyweight for travel or whatever, if you have time to devsie one. How many pounds is your clubbell? I was thinking about getting one. My other question is about weight lifting and the necessity of lifting heavy to get type 2b muscle fibers. Do you think your work-outs get these fibers since we lose these as we age I want to develop and hold on to mine. Also do you think your work-outs have the element of POWER since we lose this aspect as well with age. Thanks- Suzanne xox

HI Zuzana, Great workout. I saw what you said about facebook on an other workout. When I first gave my heart to Christ my friends would argue with me. But after a while When they saw the time tested change they respected me. So don’t give up. keep doing what you are doing. Your faith will see you through.

Be Blessed

I did 17 rounds plus one after the timer went off. :)

I’m no expert, but I believe in listening to what your body is telling you. As long as you are eating clean, healthy, good food, I would skip the calorie counting and eat bigger portions if you are hungry. Healthy food will help you accomplish your workouts better, push harder, and give your body what it needs to repair and change itself.

I’ve been working with you Zuzana since 26th of December so almost 4 months and I got rid of cellulit!! I can also see my muscels now.

In the end of your video you posted ” You can do anything in 15 minutes” It is the holy truth!I tell it to every of my friend you want to loose weight and I recommend them your website. I’m such kind of your apostle:p

I did such kind of exercise like you come up today, so doing as many reps as I can in cerain time, it is really good idea!

Greetings:)

Hi Zuzana,

I was referred to you by a knowledgeable trainer on a fitness forum.. So far, I’ve been unsuccessful in finding a solution to my problem, and I was hoping maybe you could help give me some insight.

I am 23 years old, and have had breast implants since I was 18. My surgery was done by a very reputable and well known Plastic Surgeon in Miami Florida.

Ever since my surgery, I have had a very strange recurring sensation in my chest during and after working out.

Sometimes it is slightly painful, but most of the time it just feels weird.

Do you have any suggestions for some SAFE weight exercises I can do, which will not hurt my implants?

I used to be on a very strict workout routine, with supersets and functional training, but ever since this Sensation began, I have been afraid of working out.

Help!

-Rita

I love your shorter 15 minute to 20 minute workouts because I have two kids and very limited time in the mornings and they’re a great combo to jogging or running during the day while my kids are playing in the park. This one looks great, getting ready to get started. For the reverse push ups I’m going to do 10 tricep dips since I don’t have a sturdy chair or dip station.

Hi Zuzana,
OMG!!!!!!!!!!!!! Love this workout. I was only able to finish 11 rounds but for a 50 year old don’t think that’s to shabby. Later on this afternoon I’m going to try it out again. I don’t have a dip station so I use the banisters in my basement. I bend my knees and position my self like I’m lying down and pull up. Works fine until I get my station. Thank you sooooooooo much.
MinnieV.

Hey Zuzi,

I did exactly 20 rounds in exactly 15 minutes! :D

Great workout!

Have a nice day,

Tina

Thank you for this workout Zuzana, you’re always there to motivate me, always! This was a perfect workout for me yesterday. I didn’t time myself, just did 20 rounds and substituted the reverse push ups for plank get-ups to target the upper body. <3

If you watch the video, she counts one jump as 1 rep.

Are you getting enough protein?

When you create a calorie deficit, either from energy expended (the workouts) or decreasing food consumption, hunger results as the body seeks to rectify the negative balance. The body will adjust if you can sustain yourself through this phase.

If the hunger is adversely effecting your mental or physical performance,try adding back in 200 calories.

My other advise is that you may need to revisit your timelines and result expectations. In two weeks, you may not have seen any scale change as your body swaps fat for muscle mass. That would be a good thing! You will improve body composition if you are 90% or more compliant…

- Exercise 5-7 ours a week.
- Eat mostly plant foods with sides of meat.
- Hydrate
- Eliminate high calorie/low energy density foods (the white group, snacks) and foods that are common allergens (wheat, yeast, gluten, etc).
- Empty bowels 2-3 x a day.

Keep the faith…even if you are 100% compliant, it going to take a minimum of 3-4 months to lose 25 lbs. You are on the right track.

Kara,

Z demonstrated in a couple videos around the first of the year putting a broom through the opening of ladder back chairs.

You will hold the bar at the widest points to keep the chair from caving in.

One fan noted that it doesn’t work so well for those who are very heavy.

I have made all 19 rounds, but I´m totally off-BUT HAPPY!
Tnx for tip with chairs and broomstick, it helps.

19 rounds/35 minutes

17 rounds, only 1 water break for just a few seconds. I guess it took up time walking over to wear i had my reverse pull up station/ chairs and broom. ?Next time im going to workout right next to them so i can fit more rounds in.

What do your meals consist of? Are they filling and include protein? As Zuzana belives, I too do not count calories. If you are in tune with your body you will know when you need to eat. 1300 calories truely isn’t very much! You may even want to try checking your measurements. Once you have a baseline you can continue to evaluate your progress every 6 to 8 weeks. Even though you haven’t lost any weight your body may still be changing – in a good way! :)

I had a very unhappy & difficult month… You know when something is going wrong in your life and then many other bad things are coming after like all around you are against you and you are trying to survive from that situation and you need to breathe positive air… I just wanted to express my feelings “thank you Zuzana because visiting your blog makes me feel good and escaping a little from the bad feelings/moments and breathing with you positive air…”

Marinaki

Zuzana,

I wanted to tell you that you are my inspiration. When I go to your sight, I find that you empower me, you drive me to go that extra step; thank you for sharing with the world!
Venesa
Alaska/Los Angeles

Hi there!!
I did 13 rounds! I’m proud (and sweaty…!)
I wanted to let you know what kind of music I listen to lately for my workouts: Manu Chao (it’s great), “The miseducation of Lauryn Hill” (this is awesome to help me break a sweat!), and today, it was Gotan Project.
Thank you Fred and Zu!
Have a good day!

Isabelle

Hi pretty woman, i like your workout and i´m starting to do it. I wanna be fitness for winter, so i think i need to follow your workouts, so please donn´t give it up. Thank you so much for wasting your time making this stuff. God bless you!. Byeeeeeeee.

Pd. I´ll see you next time.

Hi Zuzana,

I trailed behind you finishing with 18 rounds.

I used my husbands weight rack that we do our squats with for the reversed push ups. I just put the bar on the lowest setting and its the perfect height for reversed push ups :)

Thanks for posting your number for this workout. It gives me that extra motivational push I need to get through to eek out that one last round before the timer runs out ;)

Totally agree..everyone wants to see what you eat, the portions etc. Since we know diet is about 80% of the big picture (20% workout). Would you consider a food journal, maybe take a picture of the meal and a brief description of what it is? I imagine that like the rest of us, you prob eat a lot of the same things (that you enjoy) day-in and out so that you could provide a few days (say 3-4) and people might stop asking the same question over and over. I realize it is a big commitment but would be GREATLY appreciated and satsify all of your followers! :)

Woah, I’ve managed to do 17 rounds… That was harsh. :D

Thanks Zuzana. :)

Perfect!!!

Oh, by the way, I replaced the reverse pushups with pullups. ;)

Exactly my situation last night! :)

Yuli,
You can start the 50 day challenge any day, as soon as you can as Zuzana recommends, so you can get fit before summer comes around and be ready for bikini season which is approaching fast. The challenge is based on eating a clean diet and small portions at least 5 times a day and completing Zuzana’s workouts everyday. You can go back and reread her post on the challenge again, if you’re still unclear, but I tried to help!

Wait..is that altogether true? (I know you deleted my earlier comment, or perhaps your system wasn’t working) regarding your early workout days. You did a ton with weights before beginning the day-to-day bodyweight workouts. Am I correct to think that established a base of lean body mass that you have been able to maintain through this incredible daily, fat-burning, bodyweight work? I don’t think there’s anything wrong with encouraging others to still consider weights as that increased muscle will assist in burning more calories at rest. I am not totally sold that people (esp. overweight to begin) will someday have muscle like yours from strictly bodyweight exercises and this is not meant as an attack, I would just truly love to know the answer. It feels like you get defensive when I suggest this. If someone is overweight and they do these workouts everyday, do you think they will eventually have biceps & abs like yours? I would love to know.

I cannot wait to try this! I did your Triple X workout this morning and have to say that set 1 was really tough. I really enjoy doing your workouts. It really makes my core feel strong. I always try to beat your reps or time and sometimes I do and sometimes I don’t, but I love trying. Thanks for putting these together. :)

Use two chairs and a broom or mop…make sure the chairs and the handle for the broom or mop are sturdy (you don’t want to get hurt) good luck :)

17 rounds

Great workout.

Know I have a sort of benchmark: a great workout (for me) it’s when you start it and you ask yourself if you can finish it. During few minutes you think that you can’t. But you continue and finaly you complete it. And you are so happy…

I completed this workout today, and was able to do 15 rounds in the 15 minutes! I have been doing your workouts for about 2 months now and I’m seeing great results. :)

hello… anna from greece.. . my goodnes. . . so small… 15 minutes… . but so burny. . .& swety. . .!!!

Hi Zuzana,

you are so sweet with those ponytails!!!…i did 15 rounds…my legs are killing me from my last night workout the bootylicious workout….could eggomlet with vegetables make me fat?…that is not what i want at all…:*

Hi Zuzana i have big problem i am working hard for 2 months but i don’t burn fat i see some changes in my body (my muscle are stronger and bigger) but i don’t see results of working especially on my thighs. Please give me some advice how burn fat faster?

Sorry for my english

SARA

Hey,

I am using my nokia mobile timer, you can set a normal or interval timer very easily…. Enjoy

;)
Aga

Good morning, Zuzana!
I made 9 rounds with 6 jumps (lunges and squates). Reverse push ups i did on broomstick and 2 chairs – worked prettyy well, I would say that I liked it.

Grate workout!

I am following your web-site approx. for two months and trying to do four-five workouts every week. Today I feel that I am stronger and more gracefull. My favorite are Tabata protocols and Psycopath workout. And did I mentioned that I am 50 years young Lady?

Good luck, Zuzana and Fred, and all your fans.

Okay, I’ll give this a try. Please have a ambulance ready! Lol

Hi Suzanna! A couple questions…

Can I use my weight bench with the bar across it, to do those arm workouts you do with the black “contraption” you use all the time/ I’m assuming they work similar muscles even though the hand placement is slightly different (nuckles would be facing your toes using the weight bench w/bar).

Second question. I am a workout junky. HOWEVER, although i eat a lot cleaner then most people in America, I don’t always cut out sugars and fats (especially when its that time of the month). Will I still loose weight so long as I’m eating smaller portions, and working out regularly/

I’m also trying to get down to 15% body fat, I’m at 21% or something like that. What do i need to do to get rid of that last bit of body fat around my ass and lower tummy/

Thank you so much for your workouts! Although some people might be rude or whatever, i hope you dont ever stop your website. It has helped me out SO much being a stay at home mom where i cant get to the gym ever. Thanks alot :-)

Excellent workout! One of my favourites.

Zuzana’s workouts are effective.

After doing Pilates for 8 years, I had plateaued in both musculature and % of body fat. I tried SuperSlow (raised my body fat!), gym cardio machines, NIA and bellydance but nothing budged.

I found Zuzana and the bodyweight workouts, along with a local competent trainer about Nov. I also adopted more whole and clean eating. Now, I train 2 days a week and combos of BodyRock.tv and Pilates 3-4 days a week.

I’ve gone from 24% to 18.6% in body fat, 124 to 122 in weight. I’ve gained in measurements in the arms and shoulder girdle and lost in the hips and thighs.

Those of you who are newer to the site or still have goals to achieve, keep up the workouts and cleaning up your diet. You will be rewarded for your efforts.

We may not all end up looking like Zuzana and Freddy but we will realize our own perfection.

With gratitude to BodyRock.tv and our community.

15 rounds… amazing :-)) So simple, but hard!! More exercise like this ;-)

Great workout! And you are drop dead gorgeous! I’ve never seen a more beautiful woman live, in movies or in print. Wow!
Thank you.

Zuzana just mentioned that there are about 50 days until the beginning of June and if you follow her daily workouts you can get great results in your body for the summer

You can use some sort of stick like a broom stick and two chairs

Oh Zuzana,
I had taken some time off of doing my daily workout, because I said to myself that I didnt have enough time in the day.
Yesturday I woke up real early and decided that maybe I should start doing my workouts again. I had played some volleyball on sunday with a little tag football and was already sore, but today thanks to your workouts I am even more sore
You mentioned that there are only about 50 days till June comes along and I want to look good to show off my bikini (:
For these next couple of weeks Im really going to push myself to not be lazy and wake up early to start off my day with a workout

Thanks Zuzana you boost my spirits
Abby

12 rounds

I managed 15 rounds….loved it thank you.

Hi Zuzanna,
my weight is 52 kg but i have belly fat,i don’t want to lose weight but just fat.how can I do this?please help me

Hi Zuzi,
I like your workouts ! But can you help with diet ? akoze, cvicenie je fajn pre mna, ale neviem co by som mala správne jest aby mi lahsie isli dole kila :( si hovorila, ze stále más niekoho za motiváciu, ja som uz dlho nemala nikoho, ale teraz si nim ty.. dobru noc.. Gaby

I just did this excercise. Was really fun =D I love do to the pushups like you do, and the jump lunges :B

Though, I didnt do the reverse pushups because I don’t have the thing for it, and I don’t have anything to rig something together =-/

But, I managed to do 13 reps. =) I’ll be doin this again ^^

Hi zuz:)
Great work out are usual , tell u what .. i have been following you for almost 3 wks now .Am a dentist so am really busy all the time , so your workouts fits amazingly to my limited time . here are the results i got so far :
1- The thighs reduced around 3 inches (my jeans looks better for sure :)
2- My arms tightened so less hanging flesh hehe
ONE PROBLEM THOUGH : my abs are improving EXCEPT for stomach area still not streched .Any special exercise or diet , it’s my problem area so far !!
THANKSSSSSSSSSS million times zuz and fred. Keep up the good work
God bless u

also i have another question.how many minutes of cardio should i do to lose fat not weight?

9 1/2 rounds. nice workout!

Bonsoir,

Je vous trouve formidable, quel bel exemple de détermination, de beauté et avec simplicité et humour –
Vos vidéos devraient être passées d’office dans toutes les écoles pour tous les jeunes afin qu’ils se fabriquent un corps sain, un mental d’acier et une meilleure image d’eux-mêmes -
j’essaie tous les jours de faire quelques mouvements – et j’attends toujours la prochaine vidéo avec impatience.

Bisous

Hello Z,

You are in such amazing shape what an inspiration,one question… do you have asthma? My sister does and she has is in great shape too,but I was just wondering. Thanks for all your videos!!

Well done, Z; couldn’t catch ya this time :)

(horiz. rows done on rings)

[17x + 5lunges + 5rows + 3 SQ]

Just a quick thought. I have the same problem too… sometimes Maybe your confusing the hunger for thirst. Have you tried drinking water when you feel hungry?

Thanks for not wasting time with stupid workouts that don’t do anything for building muscle. I’m often disappointed by gym classes that are mislabeled and marketed to women that are really just excuses to shake their butts around without really producing sweat.
Yours are always effective and efficient. This goes to prove that you really can sweat every day. I’m a student and even though exams are up; I can still manage to squeeze in a few lunges and squats between studying. Your site gives me all the encouragement and knowledge I need and it feels great!
Keep it coming!

Ahoy zuzana!
Can’t wait to beat you! I usually do but the exercises are modified but not so much, therefore I don’t really count it. =P
This time I am going to do exactly as you do see how long I last (except use broom sticks instead of your fancy press station).

Anyhow I remember you saying a while ago that when you use to work out you looked bulkier? I found some old workouts of yours and saw your current workouts, and I think i finally understood what you meant’ by bulkier. Don’t get me wrong you looked gorgeous either way but I think I am bulky at the moment how did you fix it?

I have completed 20 rounds! (it was a near death experience, though, because i was doing it through some sudden excruciating thigh pain) Thanks for the great workouts, as always. I have told my friends about you and your site, and we’re all very inspired and motivated. You are extremely kind for sharing this with us ; )
I was also wondering, just out of curiosity, how much bread do you eat? Are you the type of person who tries to cut it out, or do you just eat in moderation?
I ask because I haven’t been eating very much bread, but then every once in a while I crave it and feel guilty about eating those 3 slices…any insight?
thank you again. you are a marvelous inspiration!

Hi guys,

Its been nicer outside the past few days and doing more running but I’m squeezing in some excercises here and there from your videos which is fun ;) I’m going to be working on some of the past workouts I missed which isn’t much, the weather here in northeast ohio is up and down as usual.

Doug

Hello, I have a question. What is the importance of a “cool down” after your workouts? I’ve been doing your workouts for a few months now and the only thing I have the energy for afterwards is a shower! lol! Maybe an explanation of the importance of a cool down will kick my butt into gear about doing them regularly.

Thanks again!
Leslie

Hi,

my girl make your workouts eveerday day in teh morning at breakfast time. It looks very nice and I enjoy that from an other coner of the room. When you finish your vacation in Prag an come to Germany? Maybe you can give workshops for a lot of girls in my dancestudio and always you have a great time in my hometown.

regards

jens

I did 13 rounds!! Very intense, loved it.

Zuzanna your 19 rounds were quite an inspiration to keep me pushing hard.

Hi Suzana,

I Usually do approximately 20 minutes jump rope before a workout for warming-up.
Do you think it’s a good idea to do directly a intensive workout without warming up?

Cédric

Hi,

I did only 17 rounds. I think I’m still a bit sick.

But, I had time to actually stretch as mush as one should which is really good!

Thanks,
–Chris

Hi Kasia, we eat whole wheat buns or bread in moderation :)

HI Zuzana,
I love your website. I`m nearly addicted to it ;) In my opinion you have the perfect body and lifestyle. It took me a long time to write you a message.

Before I come to my question I describe my situation a little bit.
For years I read much about diet and fitness. So I do Pilates for, I think, 5 years now and cycling. I have the feeling that I don`t get forward and my body does always look the same. I´m a pharmacist too and so I have a nature-science background and think that you are doing right. I gained weight over the last month and I have no idea why???

To keep it short: I don`t have a jumping rope (even I don`t have enough space for that) can I do some jumping jacks instead? And as an absolute beginner how many reps would you recommend? Your workouts are way too heavy for me ;) I`m not able to do one push-up!! Shame on me!
So what are your recommandations for absolute beginners?
You are travelling a lot (which is great!) and I was wandering how you work out or rather have the space for your equipment? Do you take everything you need with you? This is one of my reasons why I`m not travelling that much.

I have a second question: I`m afraid if I`m eating 5-6 (small) portions a day I will gain more weight. I´ll write down what I`m eating the whole day and will be very thankful if you leave a comment :)
breakfast (at 6:30): 1 yogurt, 1 pear and 2 walnuts
lunch (at 12:00): fish and vegetables or bread with cheese/ham
dinner (at 19:00): curd cheese, grapes, 2 eggwhites and cheese
maybe there`s an apple as a snack and I drink 2-3 cups of coffee.
what can I do better? I`m a little bit desperate that I gain more weight :(

I would be very happy if you will answer :)
Sorry for my english!

Greetings from Vienna (which is very similar to Prague I think)
Iris

Hey Zuzana,
I was just wondering what your thoughts were on “detox’s” i was thinking of doing one but didn’t know which one is best. Any suggestions?
Thanks
Bec

I did the workout this morning, I accomplish 11 rounds in 15min . My GYMBOSS came in today…so looking forward to actually using it.

Zuzana, you just made my day! I had a terrible, long day. I was so busy I didn’t have time to go running, and instead ate nachos with my friends while we worked on our projects and homework. And then she gave us left over chocolate and jelly beans from Easter! I didn’t get home until very late, and by then I was exhausted and still had so much left to do.

I was very disappointed in myself. But then you show up with this amazing and quick workout that I can use to undo at least part of the terrible choices I made today. Thank you!

I have the same question for Zuzana! :)

Hi there, I would say that 1300 cals a day is WAY to low. For me the only thing that works is to not count calories and just eat when im hungry and eat something that will satisfy what im craving. Just keep your portions small.
Good Luck, its hard i know.

This is totally of topic but, are you guys going to do a tour of your new house? lol I’m known for my randomness!

-Lana always :)lol

Zuzana, Thanks so much for this workout. It’s exactly what I needed when I have a really tight schedule and don’t want to skip my workout. I can’t wait to give it a try. Thanks to you both !! :-)

Hi Zuzana
This was an incredible workout!! I did 11 rounds. Sweated like crazy. And had that amazing burn feeling when doing the lunges.. I was wondering what your thoughts are about aspartame. Apparently the FDA has said it is safe to eat! I personally find it really bad. I mean “artificial” sweetener just gives it away. I think its crazy that the food industry can try to “out smart” mother nature. Doesn’t make sense to me.

Hi Suzana, I only did 14 and 3/4 rounds. Could you answer this question?: I know you don’t drink protein shakes and stuff like that, but what do you usually eat right after your workouts? Thank you so much

So……I gave this one a shot yesterday but I modified it a little. Instead of the reverse push ups, I did side plank lifts (just cause I didn’t have two chairs and a sturdy broom or the dip station lol lol….)….anyway, I completed 10 sets of the workout and I literally felt the glorious moment..haha…Thanks Suzana! It’s a great workout!

Tik :-)

I use a thick broomstick supported from two tall barstool chairs..works great!

This was the perfect kick into a workout I would’ve certainly skipped otherwise. I had been out surfing 3-1/2 hours this afternoon and remembered the “everyone has time for 15 minutes” workout today.
My arms were really tired from all the surfing. Also those kicks in yesterday’s “triple X” had my butt and hamstrings all sore too (“Gee– looks like Zuzana wants us to kick up to eye level..so gotta try my best!”). BUT, Zuzana says – No excuses – haha!
I did 17 and a quarter rounds in the 15 minutes. Thank you so much for the constant prodding to whip us into “bikini shape”. I am really trying to eat smaller portions, but o so hard. I confess I ate everything in the truck after surfing: cheese, crackers, peanut butter sandwich, cashews, mangoes and rinsed it down with Kombucha, tea, and a few quarts of water. I would’ve gone for more if it had’ve been there. Oh dear! Food orgy. I think this is the real reason I did the 15 minute workout today: lotsa guilt. I had a very small bowl of soup for dinner :) Tomorrow is another day! Thank you so much for this micro fat burner workout!!

An idea for the website: It would be cool if you make the pictures a bit smaller and when you klick on them you get the actual size, because I usually print your workouts and the pictures need a lot of ink, which gets expensive with the time when you have to do it every second day. Sometimes I copy everything and edit it on my computer, but that needs a lot of time.. I think a smaller gallery would be perfect! Thanks ;)

Daaaaaammnn that was an intense workout. I think shorter workouts make me work harder because I know it’s going to be over soon. I completed 17 rounds and my quads are totally burning with lactic acid. Maybe I’ll beat you next time!!

I really like this one! I plan to add it to my daily work! as soon as I get up, I will do it! That will be a great start to my day!!! Keep up the Great work Suzana!
Your Friend
Krazyhorse

Whoah, this was only 15 minutes but it was intense! My legs were already beat from doing the Triple X workout from the previous day so I only managed 13 rounds. However, I’ll keep working hard to eventually beat my personal best!

Hi Zuzana,

you are so sweet with those ponytails!!!…i did 15 rounds…my legs are killing me from my last night workout the bootylicious workout….could eggomlet with vegetables make me fat?…that is not what i want at all…:*

I definitely notice i’m hungrier if i’m not drinking as much water! try that and if your genuniely hungry then i wouldn’t beat yourself up about needing to perhaps increase your portion sizes slightly or add more fruit veg or nuts to curbe your hunger? Protein i find is more filling so make sure your getting enough of that to?

I did the workout and it was great!!!!! Awesome 15 minutes!!!!!! :-)

Only 16 :( This got me demotivated. I usually never keep up with you, but I get really near…

Hi Zuzana,

Thanks again for all the workouts, inspiration and laughs (usually just your written comments following the workouts – the ‘restraining order’ one is classic). Question, what is the best way to avoid fat intake, while still keeping protein intake high. seems like nuts, avocados and lean meat still have me taking in more fat than I might want in order to reduce body fat percentages. Advice???

PS – you ROCK!

Mike

I did 13 rounds! I guess I know that I will have to train more..I was a bit lazy lately (and it shows). I liked the workout never the less (I allways do).
Thanks for the inspiration :-)

I only managed 14 rounds…I wasn’t very impressed with myself. I was incredibly sore from the Triple X workout, so when it came time for the jump squats my legs were screaming in protest.

I am loving my increased endurance. It’s spring time here which means running stadiums at my local high school. Usually I can barely manage one stadium before my lungs and legs have completely given out. This year, after doing your workouts since December, I was able to complete 2 stadiums and an extra run around the track! I was more the ecstatic with my bodies performance. It’s all thanks to you!! Muahhh.

Oh My GAWD! I haven’t exercised in years. I tried this because it looked like I could remember how to do the exercises. But it looks easier than I thought it would be. I’m really proud to say I lasted for three rounds. Couldn’t do the full 15 minutes, but I’ll practice every day! I really enjoyed this workout.

Thanks A LOT!

Lots of love,

Candy

I was screaming bloody murder at minute 7…
I completed 12 rounds… can’t wait to beat you!

Thanks for posting these awesome workouts!

This is a great workout. Now it is totally warm and sunny here in NYC so I can go outside and workout which I love.
I was away the last 4 days sailing and discovered that your workouts can be modified for a sailboat workout.
My body looks great in my new white bathing suit.
Thanks to your workouts and positive attitude about health and also for showing us how to persevere.

cheers

Mickela

Hi Candy,

Congratulations for completing 3 rounds :) If you will try my workouts everyday, or 5 times a week, you will see amazing progress. It doesn’t matter if you can’t complete the entire workout or if it takes you twice as long. What matters is that you just keep moving every day. Great job.

Thank you :) That sounds like a great progress, so don’t worry about the 14 rounds, because you are obviously improving.

I completed 12.5 rounds but I modified the workout because I couldn’t fashion a pull-up bar. So instead of doing 5 pull-ups, I did 5 rows for each arm using free weights. Awesome workout – I loved it!!

I was pretty sore from one of your other workout the day before I did this one. Last night I did the Hot quickie, I completed 13 rounds, had to improvise with the chair and broom, so it slowed me down a bit. I was soo beat, my legs were shaking pretty bad in the end, I knew I would get sore if I didnts stretch, so I trew on my swimsuite and went down to the hot tub in our apartment complex, and stretched for about 30 min. in the hot water. Today I feel a million times better, I feel pretty weak from constant exercise for the past 3 weeks, but not sore at all.

Stretching in the hot water really helps. I have increased my flexability in one night and not feeling sore at all. I should of done this after every exercise, from now on I will.

Thanks for the Hot Quickie workout. I have the same body type as you and can’t wait till I look like you. I am doing it for 3 weeks now and still going strong. You are such an insparation, you changed my life for the better. for that I will always be thankful :)

Nana

I did 16 rounds in 14 minutes, I couldn’t more because of stomach ache (women’s problem:/)
It was very exhausting!

Zuzana,
You are a true inspiration to me! I have been working out for years but always afraid to try different things now I am doing your workouts and I have never felt strongeer or healthier! Thank you so much for all you do! Keep the workouts coming! Also, I was wondering if you could maybe do just an all abs routine sometime.

Thanks!

I didn’t really enjoy this workout.. about minute 7 I found myself bored with what I was doing and had a hard time keeping my self motivated. Dont get my wrong, I was DEFINATLY sweating.
Is it okay to modify this exercise to include more reps for each round?
And one of my legs are sore, just one! haha
I did 14 rounds…
Thank you SO much for all the workouts. I’ve never felt better about myself and my body!

Hey Zuzana, this workout was intense, but aren’t all of your workouts? :) I love the stuff you put together.

I tacked on 5 extra minutes so I could add knee raises to the routine. So, I did 5 exercises total in 20 minutes and completed 17 rounds. It was tough, but extremely fun!

Thanks!

This was my first workout after about a week of being sick. I’m finally fever-free and can start working out again – YAY!

I managed to finish my 18th round just as my timer went off – soooo close to beating you! This was an excellent workout and I appreciate the quickness and intensity of it. A while back I put together a 15 minute workout (interval training style) for myself for those days when I was just running behind. This will be a nice one to switch out with it. Thanks, Zuzana!

-Rachel

Question, I kinda wanted to replace the reverse pushup with another exercise, which one do you think would be good?
Thanks :)

Hey, Zuzana and Frederick. First of all, let me thank you for the wonderful workouts and diet tips. It changed my life style.
I have a question and I hope you can answer. The thing is, I’m 16 years old, 5’7” (170) , 146 pounds (66). I’m worried because I’m not sure about how many kg should I lose. By now, I’ve lost 3 kg in two weeks. I was never skinny or in shape however I never looked fat. Since I changed my habits, I would really appreciate if you can give some tips about a normal weight considering my height.
Thank you so much and forgive my bad english.

yeah, i only made it through 15 rounds, and i don’t think i kept it intensive enough because i wasn’t really sore or out of breath, and i did it outside in the harsh wind so idk if i was sweating or not. but i am trying to workout everyday, and this whole week i’m strying to workout in the morning because it gives me more energy, but i feel that i’m not going to burn off my dinner calories if i do it in the morning, so i’m going to create some kind of system.. or so u think it matters if u don’t workout and burn those calories. please tell me your input on this. thanks for everything :)

d.

I managed only 13 plus 6 lunges (I did six cause I knew I wouldn’t be able to remember which leg I started with last time and would end up uneven).

Hi!!! Im currently new watching your videos, and i have to say it… I TOTALLY LOVE THEM!!! they´re everything i was looking for. Thank u so so much for sharing these videos with everyone.
Anyway, i just have one question. Yesterday, i did u 20 minutes challenge of 50 rope jumps and 50 abbs, whit 30 minutes running and 40 minutes of stationary bike, now, today, im totally exausted; but i want to go on with my workouts. What do you recommend in this situation?

You are such an inspiration to me and really have helped me jumpstart into working out daily. I havn’t tried this workout but probably will in an upcoming day. Thanks for setting up this website and offering tons of tips.

Love from the US =)

woohoo! I finally did this one today and I completed 16 rounds!! I pushed myself hard! Every time I got to the jump squats I kept telling myself, “it’s just 5 of them, it’s just 5.” Thank you! xoxo

Just ran for 50 min then did this… 14 rounds! I did leg raises instead of reverse push ups though cos i was in the bush.
LOVED IT!
thanks!

I did 15, but as girls mentioned, after tripleX exercises my thighs were so sore that even looking at squats made them (and me;) )scream! I’m challanged, thankyou;)! how could You do 19!!??

Hi Zuzana
Have you ever considered dancing Zumba?
Could you try it out and give us your meaning, since your are our guide? ;)

Best luck!

Hi, i hope this workout will be a habit, to do every morning:) This is one of my favourite workout :)

I done eight rounds, :) And two rounds i done full push ups, uhuuuuuuuuuuuuuu uhuuuuuuuu, for me its huge progress, i never could do full push ups, but i feel stronger :) uhuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu when i done full push ups, i started jumping, because i was so happy :))
Thank you Zuzana :) It really works

How do Zuzana maintain a contest level bodyfat percentage year round? Most people can only maintain low bodyfat percentages like hers for a short period of time. “Peaking” as it were. BTW, I like the PHA routine posted here. It’s innovative to say the very least. Bravo!

Hi guys,

I had a question. Two, actually:

1. I’ve been really regular with working out 4-6 times a week for almost the last 2 years. Since January, I have been exclusively doing your workouts and not going to the gym at all (and by the way, I just can’t go back, the gym is sooo boring in comparison to challenging myself with your workouts! Plus I look better…) But during the last 2 weeks or so, I’m finding it so much harder to push myself, my body feels heavy and tired, and the muscle ache isn’t the pleasant kind either. Maybe it could be jetlag (I was visiting my family in India for 2 months, and now I’m in London since 2-3 weeks ago, and in between I was in Zurich for a week). But during my week in Zurich, I actually worked out only 4 days out of 9, though I had some days of active recovery, and I also had some days of pure rest and relaxation (including an awesome spa trip). I was eating reasonably healthy, but definitely allowed myself more chocolate than I normally do (hey, it’s Switzerland!). I’ve been back on the workouts the last few days, but I don’t know if I should keep pushing and just rebuild my strength and stamina, or if my body is asking for a real break. What do you think?

2. At one point you were going to start 1-on-1 with Z. What happened to that? :)

Thanks so much…
Yrs
Moulsari

I finished this workout this morning. 10 rounds, I did chin ups and tricep presses on a chair instead of the press ups, since I don’t have one of those body press things.

I am still getting over this cold so my energy levels were a bit low.
it helped wake me up though and hopefully I can get back in gear before the weekend. I hate being sick, it has really slowed down my progress. these short workouts are really good for before work, they are intense,short and I end up drinking less coffee to wake up. Keep bringing them on.