BodyRock.TV

Another awesome workout. Thanks!!!

Hi Zuzana, I’ve been following your workouts now since December, they are awesome. Didn’t think I could get good results without using weights. I was wrong! Just a quick question, I had a lumpectomy a few weeks ago, and I’m not able to do any pushups, pullups, dips, jumping type workouts for atleast 4-6 weeks. Do you have any workouts that I could do that don’t involve these type of movements? I don’t want to get out of shape!!! P.S. I really like to work my butt and legs. Thanks Zuzana ;-)

I hurt just watching this! Can’t WAIT to try it! Thank you for so many great workouts!

Hi there Zuzana,

I just started to do your exercices, and for to days now, i can’t move, im all sore.

But it means that it works, Thanks for the hard work and keep up.

Best regards from Portugal

This was intense! Thanks!

Hey Zuzana,

Love the videos (specially interval training one), I was just wondering if you plan to ever put these videos onto DVD sets. I love using your workout; however, I’m constantly having problems with the website (errors, long time to load), and I generally do my workout first thing in the morning so your new workouts aren’t posted yet.

Also, I must admit if I’m doing a circuit and there’s suppose to be very little rest, it does become slightly disruptive when:

a) the page does load properly
b) when i have to keep restarting new videos on the computer.

If you do ever decide to make DVDs, count me, I’ll definitely be buying every single one.

I will try this today for my workout :)

My body is slowly getting used to the exercises and I am doing more and more of them, but I am having a really hard time with push ups..my arms are not strong enough so i get tired after doing 4-5 push ups.

But on the bright side, this is my 2nd week of doing your workouts, and eating healthy, and I have lost 4 pounds, and my body just looks different :)

Thank you Zuzana and Frederick, you guys rock!

I just finished this workout. I really had a hard time getting motivated today, I also couldn’t decide what workout to do, then I saw your Psychopath workout is back, and I was instantly inspired to get up and workout.
i thought I had done this one before, but it is not in my log.
I did quite well was right on track with your numbers, will try this again when I am not congested.
great workout routine. Hope you 2 are having a wonderful weekend.

more green and pink colour on new site.

It would be good idea to make a category with us,your fans, where it could be photos with our progrsses and a few infos,e.g. name,age and country.
It would encourage more people to join you. WE could create a fitness society, or something like family, where you are mother of our muscles;)

I like psychopath workout:)I’ll try it tomorrow:D

Hi!Zuzana
I gained 50 pounds in the last 8 months. Which routine you recommend to get ripped of all those pounds. Help me!! What can I do?

Hi Zuzanna,
I just want to thank you for all the great workouts and all the nutrition information you offer on your site!
I lost 1.4 kilogramms pure fat in the last week and built up 1 kg of new muscel. Incredible!!!!
Keep on going! This is so motivating!!!
Best regards,
Muriel

Thanks, I will kick me but tomorrow with this workout and let you know my results!

This workout was extremely intense! Really all of them are but this one seemed like it was on another level.

[...] Psychopath Workout is back! | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

Girl I’ve been following your workouts and I must say, I love all of them!! You are adorable and please doing what you are doing. I support you 100%!!

Where is that pant you’re wearing in this video from? :)

I ran across this really good linguine and shrimp recipe, I modified it for health purposes and I wanted to share with you guys, I hope you don’t mind. Let me know if you try it.
_ 3/4 pound whole wheat linguine (optional) personally I prefer to use roasted veggies
_ 2 1/2 tablespoons good olive oil
_ 1 1/2 tablespoons minced garlic (4 cloves) I prefer to drizzle w/olive oil then roast cloves in oven 20 min until soft and squeeze them out into the pan when warm / or use a zester for a fine texture.
_ 1 pound large shrimp (about 16 shrimp), peeled and deveined
_ 1/4 teaspoon freshly ground black pepper
_ 1/3 cup chopped fresh parsley leaves
_ 1/2 lemon, zest grated
_ 1/4 cup freshly squeezed lemon juice (2 lemons)
_ 1/4 lemon, thinly sliced in half-rounds (optional)
_ 1/8 teaspoon hot red pepper flakes

(Optional )Drizzle some oil in a large pot of boiling salted water, add 1 tablespoon of salt and the linguine, and cook for 7 to 10 minutes, or according to the directions on the package.

Meanwhile, in another large (12-inch), heavy-bottomed pan, add olive oil over medium-low heat add the
garlic. Saute for 1 minute. Be careful, the garlic burns easily! Add the shrimp, and the pepper and
saute until the shrimp have just turned pink, about 5 minutes, stirring often. Remove from the heat, add the parsley, lemon zest, lemon juice, lemon slices, toss to combine.

(optional) When the pasta is done, drain the cooked linguine and then put it back in the pot. Immediately add the shrimp and sauce,
toss well, and serve.

Great workout – love it! You are such an inspiration to everyone.

Hope you two had a great day!!! Atlanta is celebrating earth week so we were busy too…FUN Festival!!! thanks for leaving a workout (love this one)packs everything. k, so I worked out this evening, not to bad either. I remember this I,ve got my old stats somewhere but I’m so much stronger now so that just felt great!

4 4 3 3 3 4 4 3
11 10 10 9 11 9 10 10
20 15 ? 0 10 19 20 ?
14 12 13 12 12 12 12 12
13 13 13 13 12 14 12 13

oh..at the festival I found myself my reward gift for completing my 50 day challenge. I found it at the festival…oh it is expensive but I LOOOOOOVE it so much i’ll try to post pics on face book when I find one. You guys are so gonna want one…wait!!! :0).

That work out is THE psychopath workout! Thanks for the great workouts!

Hi Zuzana & Frederick,

On another note, can you give some pointers on how to do a push-up correctly. Also,I have some knee issues, do you have any advice or possible exercises to strenghthen knees?? Your workouts are fantastaic, but I often feel my knees are about to give out and/or begin to hurt. Do you have any knee feedback?

Thank you in advance!! Keep up the good work!

My comment got cut off. I began with telling you how insane the workout is.

:)

Hey Zuzana
I recently found your site and am now totally addicted to you and your workouts. Great advice and excellent routines. Thanks eh — I am from Canada

Best video ever!

Hello Zuzi, Fredi and everybody.

I’m also 28 years old, just turned.
Before I was doing sports, in my grundschule, high school,
and in college. Then when I had to stop, because I started to pursue my academic degrees, I feel in the depression and couldn’t find some recreative way of doing sports. I was all about everything r nothing. It lasted 4 years and my once beautiful and muscular body wasn’t so great. (I never was fat but figure deteriorated specially legs which in my case never will be thin enough.
Afterwords I stated do do everything on my bike doing everyday aerobics classless and final – went to gym and running for one hour in the morning for 4 days a week. I was in better shape then ever, I was thin as ever (never could gain that old muscle mass from my youth, and didn’t want to.
Now again one year ago, my life has changed for 180 degrees and a lot of stress and changes distracted me, , getting my diploma for which I worked very hard, my first job,moving to other city were I lived in awful conditions totally alone without my family friends or boyfriend.
I was working out during this two years on and off, but now ling in my bed on a Sunday morning, feeling great about my new rented apartment in the county I thinking: I want to look best again, I want to feel fit because I’m addicted to it, I want to do Zuzis Quick cardios in the morning (even tough I’m working from 7am).
I’m so motivated!!
Zuzi keep up with your workouts that contain no equipment:
but I did order myself a Gymboss InterVAL Timer, a have a jumping rope but no weights ( Im doing bodyweight, and sometimes go to gymm).
Kissi.
You will know about my progress.
42 days to summer, but don’t forget we can workuot all summer long – it is ideal for that.

Oh, I did SLAP YOUR ASS workout. :-) For some reason these previous interval training routines are coming donw harder on me, especially on my knees.

Sorry for all the mistakes in the prior letter. I was writing really fast. Hope you will understand.
I’m going out to do my workout in the beautiful nature around me!!

Hi Zuzana and Frederick!Awesome workout. I left two others comments before but them were never published I do not why!:( Do you suggest me where can I find the Gymboss Interval Timer in Italy? I tried to find but it seems unavailable in Italy!

1st time replying but a frequent site visitor.
I WISH I LIVED IN PRAGUE! I would totally hire you.
Your workouts are so basic yet so brutal! I love it.
I love Prague too. Visited your amazingly beautiful city twice. Here’s a bad question… What are those warm, sweet, flat, crispy confections they sell on the streets?
Keep inspiring!

I’m finally compelled to leave a comment. I’ve been using your daily workouts since you posted the Beginner ones back in August. I do the previous day’s posted workout every day. To date, I’ve lost 37 pounds and am insanely fit. Also, completely addicted to exercise. Absolutley epic. Thank you so much. P.S. This has been one of my favorites.

Hi!

My girlfriend follows this site for me to check it out. I like it and it has some valuable information. However I would like to know if there is a part for men, some workouts with body weight for me to do. I was going to the gym for a while but I don’t have money to continue so I was thinking of doing some exercises at home. It would be very nice if you or your husband could show some that are more oriented towards the men or at least recommend a web page or does Fred do the same exercise routines as Zuzana?

Thank you in advance and keep up the excellent work.

P.S. I was trying to contact you in private but there is no contact e-mail on here as this is clearly not a comment on any of the videos.

I remember doing this 1st time round and it killed me. This time I actually managed to finish. I’m so proud of myself, If it where notfor all your awesome workouts I don’t think I’d have managed it. : D

1. Burpees – 24

2. One Leg Dead Lift and Jump Up – 47

3. Mountain Climber – 64

4. Side Crunch – 67

5. Side Lunge Touch Down – 84

Thanks for another awesome workout!

Hi Zuzanna,

I enjoy watching your workouts because you actually do it – you don’t edit out the breathing and the concentration that I don’t see in videos like Kathy Smith, for example. YOU ARE THE REAL DEAL!

I am going to do your workout today! I’ve been watching for about a month but today is the day. You’ve inspired me to get fitter and eat healthier. Thank you!

Do you have a video of what you do for a warm-up?

Have an awesome day!
Jerako

I decided on Best Cardio 20 min Workout.
It is the one with jumping rope only and it is Tabata kind 20:10 in 8 rounds each exercise.
I couldn’t do it all at once. I was so desperate. But I have a challenge: Every morning before brekfast only 4 rounds not 8, until I reach the goal of 8 rounds.
It will probably take a week or so, maybe two.
But in the mean time I’ll include second Tabata at evening and it will be Triple X or Tabata Best Cardio.
The second workout I probably wont be able to include until next Sunday.
Fingers cross !!
I will post my progress (when it occurs ;)) and hopefully Zuzana I’ll beat your time in a two months.

It is desperate to see yourself out of shape, specially if you can remember time when your body was a “machine”. My core is gone week and it was the strongest part when I was a diver (jumps in the water from the board, I think it is diving in English, but not snorkeling diving, just diving).

I think this routines are a great way to get your core in shape, to get speed, explosiveness, endurance, toughness, maybe some strength. It feels like survival camp workouts, not some gym artificial workouts, but mean killing machine stuff.

Hi Zuzana,

Question: How do you make it through muscle soreness? When you wake up the next day and you are terribly sore, do you continue to workout that day. Any tips for me? My calfs are killing me :)

xoxo

i love you Zuzana and Frederick! you guys are awesome…love this workout…the burn feels good….i have been doing your workouts since the beginning of march and i can tell you rite now….a week into it EVERYONE I KNOW told me i LOST SOOO MUCH WEIGHT….even now i make my friends’ jaws drop….lol…you guys are amazing, very inspirational and there is no better way to describe what you guys mean to me…but…three simple words….I LOVE YOU!…hehehehe…

Hi Zuzana,

I was surprisingly a little slower this time around. Oh well. I’m just glad I pushed myself to workout today. A little low on energy but hey, it’s Sunday.

Hi both. I completed this today and my numbers were improved for the Side Crunch, side lunge, and mountain climbers but not as good for the burpees and dead lift.

hey i remember that workout, the mountain climbers are brutal!!

hey ur workouts r awsome. i realy love them. u know what. am workung as a fitness instructor. now i am using your workouts. yours are too good and damn hard.

Hi!
Yeah another question…what about babies? I mean you’re 28 you should get pregnant soon, what about that? what about a muscled body, isn’t dangerous for pregnancy…
Well I don’t know I’m a boy!
Hope you’ll answer in your next coffee talk
Cheers
David

Always awesome.
Thanks a lot!!!

Sweet workout.
and I loooooove your pants!where’d you get them?

Hey Zuzana,
I was wondering if you do any more workouts throughout the day aside from the ones you post which are usually 20-40 min long? I recently started working out and I’m still pretty much raw when it comes to knowledge about working out :)
Ty!

bonjour, j’ai découvert ton site grace à “you tube”.
Je voulais juste te dire bravo pour tout (pour ton site, et tes compétences sportives)
;)

I am trying to access several of the daily workouts and the workout archives but every time I click on the link it tells me that there was an error in establishing a database connection. How can I get to view all of the workouts and the programs you have created?

why should she get pregnant soon?

Hi Terry – make sure you warm up and also stretch – we have a full routine for both here on the site :)

A muscular body is not dangerous for pregnancy…hogwash!

I’m getting my gurly legs back the elephant trunks have gone back to the Savannah :0) I had a skirt on around the house cause everything was dirty and I look down and my legs and they look cute..ha ha..yea!! I’ve been getting stared at lately and it’s an admirable stare not Geeze, what the !@#$%^&. Bless you for what you do!!! I want to get A COUPLE T-Shirts to advertise something like “in the works by BODYROCK.tv”? what do you think?? Or do you guys have T-Shirts. WHAT’s Up…I’m buyin

Great workout! I managed to improve in all areas except one less burpee (those get hard by the second set!)
burpees: 40 these never get easier!
one leg: 86
mt climb: 315 ouch!
crunches: 129
side lunges: 154

Sunday…now for REST!

i dont think u need to worry about that just yet…most of the age-related pregnancy complications don’t increase much until about age 35. a lot of those risks are also related to the fact that older women tend to have more diseases and health problems. generally though, 40 is bad age for pregnancy (though many babies still turn out fine–but the risks for genetic problems and pre mature birth and even death of the baby increase by a lot). so if soon means four to six years, then i agree…

u will be better off talkin to a doc but i also hear that low body fat is bad for pregnant women.

Hi Zuzana & Frederick!

I just starting doing your daily workouts and this is my fourth day trying them. They really beat going to the gym for an hour or more practically everyday! I just have one question for you though. How many times a week do you workout? Or do you workout everyday?
Thanks so much for posting all the workouts :)

Sarah
Canada

Oops…double checked on the lunges because it didn’t seem right I did so many more…sure enough this time I did jump lunges…oh well…nex time:)

Hi Sarah,

I try to workout as often as I can. Usually it is about 5 times a week.

I love your workout…

Your body is soo gorgeous. Love your workouts!

Hi you two!
I LOVE your workouts; they’re effective and SO fun to do! I find myself quite fit after just a few weeks!! I’m really happy, and yes, I must admit I like being leaner, stronger, with more definition in my arms and (yes, I think I don’t dream) my midsection!! At 42, it’s really really cool to be complimented for my fit and lean body…
I thank you both!

Have a nice day!! XXX
Isabelle

YOU ARE THE BEST!
for so long, i’ve been desperate for any type of home workouts. im so glad i found you on youtube! your workouts are organized and specific and it’s exactly what i needed!

also, i’m struggling to lose my last 10 lbs. i sure do hope your website will help me lose those last few pounds and help me get lean muscle mass!

thanks, A LOT!

burps: 40
1Leg DL/Jump: 92
MC: 272
Side Crunch: 94
Lunges: 93

= 591 total reps

Great Workout! :)
I remember doing this one awhile ago and it kicked my butt! I feel so much better about my scores this time!!
4 4 3 4 4 4 4 4
9 9 9 9 10 10 9 10
30 30 30 32 26 26 20 30
10 11 10 10 9 8 9 9
11 11 12 11 12 12 13 16

Hi Suzana and Frederick. I don’t think my comments are going through, so here is my question again: 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

Hey Zuzana and all,
I have been working out for almost 20 years on and off. Usually trying to gain size to no avail. As a male almost 40, it is time to workout for definition and shape I feel. I have read many books studiously and articles over the years. Living by the encyclopedia of bodybuilding by a well known bodybuilder. You exhibit an incredible variety of movements that I will absolutely incorporate into my workouts. Your body is the female ideal…perfection. I just need to be the male equivalent ha!
I do have a question, how often do you workout, time of day, and what is the mix weight lifting vs cardio, etc.

I just started following your workouts a couple weeks ago, so this was a new one for me. I had to do the Burpee pushups on my knees. The mountain climbers…oh my. I think the mountain mushed me, lol! Thanks for the workout and all the motivation!

It could be that you need better/different shoes.
Pronation and poor support in the balls and heels of the shoe can effect your joints.
It could be something else, but I’d start investigating with the shoes.

1)5 4 5 4 4 3 4 4
2)12 11 11 11 11 11 12 12
3)43 37 30 25 25 25 25 26
4)13 11 10 10 10 10 10 10
5)14 12 12 12 12 13 12 14

mountain climbers- ass ripper!

Dear Zuzi,

you successfully ignore our pleas to make a dvd hahaha, but I have to stress too that I would love to buy a dvd from you.

You should choose a wonderful setting like the one where Frederick filmed you during the 600 reps workout.

Do you have any plans for your own products? Like workout clothes?

Hi Zuzana,

Some days I do your workout and I also swim a lot. Is swimmimg as helpful as other cardio exercises? I swim for almost 40 minute, but feel its not as intense as your workouts. Am I right??

interesting… are we all to fit into a mold and meet the expectations of others? That would be the wrong reason for having kids… better then to not have any.

I love this workout! Thanks!!!

hi zuzana
thank u for your website. your workouts are very short but very intense. i am glad i don’t have to spend hours a day at the gym. i can do your workouts before i go to work and i feel great for the rest of the day. there is always something different to do every day. i am always excited to workout everyday. thanks to your diet and excercise tips i have dropped a whole pants size in a month. i cant thank you enough. please keep up the good work. much love from the usa!!

Hi Zsolt

Freddie does exactly the same workouts as Zuzana – they are for women and men. My (very fit) husband does them and they kick his butt big time. Do this one – give it your all then get back to us tell us what you think;)

Hi Zuzana and Frederick. Nice job with this blog. I had a breast augmentation few weeks ago and i’m not able to do any exercices yet… So would you be so kind to tell me how was your recovery time? I am a little bit frighten that i never be able to do any workout again :(

If my question was to intimately please answering me on email. I don’t want bother you ,but i need some encouraging words :(((

Have a nice day!looking forward to hearing from you soon..

Hi Isabelle, I think that a DVD may not be so far away :)

hi guys

so i just finished the workout and it is a brutal one…
this is the second time im doing it and im happy to sey im getting better. my number are getting better then the first time i did this in 2/10
4-5-5-3-4-3-4-4
9-11-11-11-13-9-9-12
49-49-30-39-40-30-36-19
18-20-18-15-15-17-14-15
14-14-15-15-1514-15-15

good day to you both
tali

It was very hard after this festal weekend. But I think this workout helped me to digest.

burpees: 5-5-5-5-5-5-4-4
one leg: 9-9-10-10-10-10-9-10
mountain: 39-39-39-31-35-31-31-35
crunch: 17-17-15-14-11-12-14-16
lunge: 12-13-14-15-15-14-15-14

I did it during the morning, for the fist time.
I’m psychokilled.

Hi Zuzana and Fredrick!

I dont think I’ve ever commented… on any site.. ever. Initially I stumbled on these videos on youtube and then ended up on your site. I was firstly inspired to really kick my training up a notch from a few of the first videos, then after watching “New Jeans and Shirt and Guess that Movie” seeing you two on the couch was equally inspirational, you to compliment each other so well and are exceptional human beings, thankyou for all the inspiration you drive out there on a daily basis and your commitment to your craft.

You two have the ability to go way beyond this website, I look forward to seeing you both on CNN or Oprah, you are just the best!

Mike – Australia

Hello Suzanna,
I come from Germany and i have a question about your 40-minutes workout.
can i do this workout day for day, or should i do this workout 3 time in the week. what is better?
p.s. i like your site

Hi Zuzana,I would like to ask you a question. How many calories (more or less)can we consume with one of your workout?
Thanks a lot!:)
Bye from Italy!

if you guys are going to make a dvd and have it appeal to the masses, you seriously have to pan out more on the camera work. it’s very frustrating trying to figure out what is the correct form on zuzana’s bottom half when a lot of the focus is on her cleavage or butt, which i wholly appreciate but i know many people who would just give up since it takes too long to figure it out. that’s what most say when i recommend your site to them. just a tip. and no i’m not a hater or a cynical person. i want this site to really expand and take off b/c i know you and frederick both have the abilities to really make this site sooo successful.

all the best!!!! pls take my tip into account.

Hi! I have to say that your workouts are awesome!, it’s the first time that I tried one and… it was too hard, it has been a long time since my last visit to the gym, college take too much of my time.
I have to tell you that I’m in really bad condition!! I started to feel dizzy jajaja, i’m so embarrased but I know that I have to keep trying slowly.
When I was doing the workout I also realized that I admire you; your body and condition are so great. Congratulations!! and thankyou for doing this (the page and the workouts) It was time for me to find something different to do, i’m getting so inspired.

Sorry about my english, I hope you understand me!

KSS!! Minny- Mexico City

Just got to say that I tried some of your workouts and Holy Crap lol!! I pulled a hamstring already but im going to keep with it. Thanks!!

Hello zuzana, Frederick and everyone.

Great workout! The mountain climbers and burpess killed me.
Instead of doing side lunges, I did backward lunges jump up because I could not do the side lunges in a proper form if I was going fast…I’ll have to train when I won’t be doing interval training.

1- 5/4/4/4/4/4/4/4/4
2- 9/8/8/9/10/9/9/9
3- 42/38/38/37/37/37/37/37
4- 16/16/15/15/16/15/15/15
5- 13/13/13/13/12/13/12/13

I do my workout the morning before going to work. I could not walk anymore after this workout…I missed my bus! But was still on time at work fortunately :)

Thank you both for this great workout!

Hey guys! I have a quick question; How do you feel about working sore muscle groups the next day? I workout everyday and am trying to improve my strength, so naturally I get sore a lot :) I have read that it is not helpful and even dangerous and other things that say its perfectly fine to work sore muscles. Should i work a weekly body circuit to rest my muscles or just suck it up and work it all? I don’t want to hurt myself but i definetly dont want to take it easy either… Thanks for this FABULOUS website you two are my heroes!

My God!

You have really given me a whole new look on life, with that absolutely fantastic body of yours, you glow of energy and spirit one can’t other than feel positive by seeing your achievements. Congratulations and ceept up the good work. I will defenetely follow your sessions.

Magnus

My God!

You have really given me a whole new look on life, with that absolutely fantastic body of yours, you glow of energy and spirit one can’t other than feel positive by seeing your achievements. Congratulations and ceep up the good work. I will defenetely follow your sessions.

Magnus

hello. . . i wanna ask u omething very important . .. how long did it took you.. to get into this shape..??? how many months do i need to see some great results…??? hope u answer. . kisses. .

This is the first time I’ve commented, but I’ve been doing your workouts for a couple of months now. You guys are doing something amazing, and these workouts are fantastic! I tried this workout when I first started working out a couple of months ago, and had to stop after just the burpee round. Today, these were my numbers!
Burpees: 5-5-5-5-5-5-5-5
Dead lift/hop: 10-10-9-11-11-12-12-11
Mountain climbers: 40-30-26-27-20-36-30-40
Side crunches: 13-11-12-11-13-13-14-13
Side lunge/touch: 11-12-12-12-12-12-12-14
Thank you so much for all your work, I’m looking forward to seeing what you come up with in the future!

Oh, thanks for commenting, but I don’t think it’s the shoes. I had the same problem in a couple of weeks time after starting these workouts. at that moment I thought that my shoes were the reason, so I bought the same shoes Zuz had before her lastest pair. Doubt if it’s my shoes.
I have varicose veins (hardened a year ago, if you know what I mean), so that might be the problem. I might think it’s knees but it can actually be some other part. Before the operation I had pains in different places, even in my bones, so that might be the reason. Actually, I don’t think I am allowed to take up workout routines that intensive and hard on legs and joints, but how can I do without them? I’ve slowed down a bit doing interval only 2-3 times a week and something less brutal for the rest of the week. Think this might help.

Hi Zuzana, I discovered your videos on youtube; I absolutely fell in love with your site. I have been doing your workouts three-quarters of the time along with running and other aerobics, but I have a question for you. I am nearly 4 months pregnant and can currently still do nearly all the exercises with a few modifications to a couple of them. Do you have any advice for once I am farther along and won’t be able to have a good range of motion due to a giant belly?

4 4 3 4 3 3 3 3
8 8 9 9 9 9 9 10
40 40 40 40 40 40 40 46
17 19 18 19 18 18 19 20
6 7 7 7 7 7 7 8

awesome workout!

“PYCHO”

5-4-4-3-4-2-3-2
6-7-7-7-8-8-8-8
40-39-37-30-25-27-27-27
16-18-15-17-15-13-13-13
13-12-11-10-12-9-9-12

22 minutes

please put me on your list when you decide to sell your dvd’s as I would like to buy one!

marina

7, 7, 7, 7, 6, 7, 6, 6

10, 10, 10, 10, 10, 10, 10, 10 – I can’t keep good form and do these any faster…

60, 57, 54, 52, 46, 48, 43, 48 – wow – ouch. I never remember these are hard until I’m doing them.

19, 19, 19, 17, 16, 14, 15, 10 – I actually think that I had fewer reps this time because my abs are getting stronger and I did them properly. Is that making excuses?

14, 13, 13, 13, 13, 13, 13, 12

So overall, my reps didn’t really improve much (except the mtn climbers and – to a lesser extent – the burpees) but I think my *form* improved a lot and I’m not unhappy with the results at all.

Thanks.

Hi Zuzana

This is a brutal workout. Great to do, but brutal. First time trying it:

6-5-5-4-4-3-4-4
8-9-10-8-10-11-10-11
42-20-21-27-22-20-30-20 (You’re not kidding when you say these exercises are brutal)
18-13-10-10-10-10-10-11
17-17-15-14-15-15-17-17

Also, I didn’t know I could swear so much at a timing device!

Great site. Keep it up.

I did this workout today. FINALLY, I wrote down my stats and plan to continue.
1. Burpees – 5, 6, 5, 5, 5, 4, 5, 4
2. One Leg Dead Lift & Jump – 5, 10, 10, 7, 7, 5, 6, 5
3. Mountain Climbers – 43, 40, 41, 40, 40, 38, 39, 38
4. Side Crunch – 11, 13, 14, 13, 14, 11, 13, 10
5. Side Lunch Touch Down – 16, 14, 16, 13, 12, 15, 14, 14
I did your Start me up warm up before this workout this morning – it was really nice.
Also I tried to really focus on my stretches – holding them and breathing after the workout. I think it is going to be worth it taking a little more time before and after the routine doing these things. I did them before but not as long and didn’t focus on what I should be doing. I could tell the difference in my workout.
I can’t tell you two Thank you enough for all the encouragement you give us.
Have a great day.

Thanks again Z!

6 5 5 5 5 5 5 6

9 10 10 11 10 12 11 12

37 40 34 33 33 34 33 36

12 11 11 10 11 11 11 10

10 11 11 11 11 11 12 12

yellow Zusana I love you work outs I enjoy see different point of view keep up the good work!!!!!

1: 5, 4.5, 4, 4, 4, 4, 4
2: 10, 10, 10, 10, 10, 10, 10, 10
3: 41, 40, 37, 34, 35, 35, 34, 35
4: 14, 15, 14, 14, 14, 14, 14, 13
5: 17, 17, 18, 16, 17, 16, 16, 16

:D I win HAHA!!! ;)

I did pushups on my knees, but I got through all the workout. Yes! I did it, OMG, I almost don’t believe it.
Established my reference for this workout:

3-3-3-3-3-3-3-3
10-9-9-9-8-8-7-8
29-18-12-14-13-12-16-16
7-5-9-7-8-5-7-6
13-12-12-13-12-12-10-10

So proud of myself! =)

hi guys!
I would like to tell you how amazing your workouts are and what a great shape zuzana you have!You are undoubtfully an ispiration.I can’t wait for your next workout.A big fan from greece!

Hi Roxy, it was months for Zuz to fully recover – just take it easy and don’t rush it :)

This workout was really «psychopath»!!!
I did it yesterday and my body remember it!!!
Thanks for inspiration.
I’m living to Carribean next week and my body is ready for bikini now!! Thanks a lot.
Have a nice day!!

Do you ever do regular cardio like running or are these the only workouts you do a day, I am 132 pounds and I am trying to lose 10 pounds to get more leaner, so I was wondering if during the day you do other excercises other than these. ARE THESES EXCERCISES ENOUGH AS CARDIO AND STRENGH TRAINING?

First, love the site, the workouts, and Zuzana! Now, I wonder if you can let me know if you are on Facebook? I tried to do a search, found you under Zuzana BodyRock TV and then there is a strange page with no pic and only 4 friends. I figured out that it’s not you in on sec. So, do you think you will attempt to add yourself on Facebook? Please let me know. By the way, I have not started your method because I have been down with the flu, but I plan to start along with the rest of the staff at my biz. Thanks for your videos! Michael Machida

Hi,
We don’t have an official BodyRock.Tv facebook right now :)

how long have u been doing these exercises and did u make them up yourself?

Burpees
Me 5-5-5- 4.5 -4-4- 4.5 -4
Him: 6-5-5-5-5-4-5-5

Deadlift Jump
Me 9-7-7-8-7- 6.5 -9-8
Him 6-6-4-6-4-5-5-6

Mtn Climbers (each foot switch = rep)
Me: 48-40-42-32-38-33-31-30
Him: 33-32-30-29-31-26-30-31

Side Crunch
Me: 11-9-10-9-9-8-10-9
Him: 10-9-7-11-9-9-9-7

Side Lunge Touchdown
Me: 18-17-15-15-14-16-14-16
Him: 18-15-15-13-13-15-16-20(!)

Followed with 10 minutes of interval skipping. We are working up to 20 minutes!

didnt do as well as when I originally did this workout back in June. :o( (but my ankle was in tip top then)
1. burpee w/ pushup + jump: 4/4/4/4/4/4/3/4
2. 1 leg deadlift + jump up: 7/8/6/7/7/7/7/7
3. Mtn climber: 38/24/35/28/27/29/30/34
4. Side crunch: 13/11/10/11/9/10/9/10
5. Side lunge touch down: 16/14/17/15/15/13/13/14
+ 10 minutes of hula hooping (its my new thing I’m trying after each workout)

Soooooo many old and good workouts to explore ;)

1) 4/4/4/4/4/4/4/4
2) 10/10/10/10/10/10/10/10
3) 34/29/23/20/20/20/20/20
4) 12/11/11/11/9/9/8/10
5) 13/13/13/13/13/13/13/13

Mountain climbers still kill me ^^

Thanks for this great workout as usual !

Keep the sweat ! And Smile ;)