BodyRock.TV

Hey Zuzanna,

I dont know if you already know this, but seeing that you just underwent a round of antibiotics, it’s important that you replenish your gut with good bacteria (probiotics). 80% of your immune system resides as gut flora, so it’s an essential component of your immunity. Also, if you do this, you greatly reduce your chances of future infections. (also avoiding digestive upset, bowel disorders, and yeast infections as well)

I will graduate in June with my doctorate in naturopathic medicine, so that technically means I can’t prescribe until then. So I will just tell you what I do.

I’m not sure what brands you have available to you, but I would do lactobacillus and bifidus ~ 25+ billion micro-organisms per day. It’s best to buy a brand that requires refrigeration. This ensures that there are live cultures in the product. (Probiotics are basically the same bacteria you find in yogurt. However, yogurt has 1 billion per serving at best)

I recommend to patients that they do this for about a month after antibiotics. 2 weeks at a minimum.

Thanks for the workouts. You rock. Hope you continue to feel better!

Lauren Noel
4th year naturopathic student
Portland, OR
USA

I’ll have to try this one tomorrow (already did my BodyRock earlier today). I had a question about form with the Half Burpees. I noticed that in the clips from the older video your feet are together in position two for the half burpee (when your feet and hands are closer together). In the workout you did today, your feet were apart. I found that keeping my feet apart makes burpees more challenging, but maybe it’s in my head. Is one form more challenging than the other?

P.S. Yesterday I did the same cardio workout I used to do before I found BodyRock. Not only was it not challenging enough, but it was a bit boring compared to your workouts. Thank you for the blog! It’s amazing

Love these short but intensive workouts! Will definitely give this a go later today. Thanx again Zuzana.

I sure you’ve noticed but your site has EXPLODED over the last year. I’ve been a faithful member since last June and the difference is staggering. Congrats on giving the world a taste of simple, effective workouts to help our everyday lives.

You and Frederick are the BEST! :D

Your body still rocks after not working our for one week! Congrats!

I was wondering, how long did it take you to start noticing results such as your abs, defined arms..etc? I have been doing your workouts for 2 months. I see some results, but not as much as yours. I love your body! IT ROCKS! Please reply if you can. Thanks!

Sandy from Beverly Hills, California

hey zuzana it’s great to see you back with your workouts :)
i have a 15 minute challenge that you can try:
you will need a step however
it goes like this:

30 jumps on the step (one jump on and one jump off counts as one rep)

30 v-crunches

30 mountain climbers

i did this workout this morning and its fantastic. i did 30 minutes though because i felt like i wanted a challenge, but 15 minutes of this is also a great workout!

is this considered cardio?

Zuzana! Welcome back!
Incidentally, i was fully ill the whole last week so didnt do any workouts, and i will be back on track again starting with you!

Yay, Z is back!!! Glad the antibiotic is done and you can work out. Can’t wait to see if I can beat my personal best for this workout. Hope you guy are having a great weekend.

I tought i was never going to be able to do one arm push ups, nice variation!
i have been doing exercises from ur website since a week ago,, no more gym to pay !!
i love the whole sweat and tiredness and happiness at the end !!!
u inspire me gorgeous ..
ah! and sorry for my bad english..

never stop!!

Hi Zuzana, I have been reading a lot of questions from pregnant readers here, that ask you if they can do your workouts during their pregnancy, now that you are a certified trainer, what is your answer to that question?? What kind of workouts would you do yourself if you would be pregnant?? Thank you so much for answering :o)

Hi Zuzana,

I think you were wise in being a little reserved in your first work after oral surgery and a round of antibiotics.

I think you did really well and look as fit as ever. You will look great this Summer in your swimsuit!

I will do this workout early this next week.

Take care,
–Chris

Luv your blog. Thanx for sharing… I only tried the 550 reps workout first time this morning. WOW! Kicked my @$$ all over town LOL. I cldn’t make it to 50reps, but i will be going back to it in a week or so… I WILL CONQUER

Thanx again!

Heyyy Zuzana, my number one inspirationnn!!!!
so happyyy tooo seeee u back :D:D

I really like u and Freddd!!!!! Ur website Rockkssss!!! :D

take careee:D

hey z do you still have a fb account, i thought you cancelled it, please clear this up for me because if its not you i dont want to be apart of it,glad your back!!!

Zuzana,

I really enjoy watching your workouts. I have been able to incorporate some of your ideas/exercises into my routine. I do mainly weight training. Anyways, I noticed you have a really nice skin color and was wondering if you use a tanning bed or just try to get out in the sun? Just seeking some tips on how to get a good color. Glad to see you’re back in action from your tooth surgery!

Philip

Hi zuzzana, wow I really love you, You haven´t any idea that how happye I´m that can see you in here, I only wanna tell you that you´re my favorite girl, kisses…

What makeup do you have on your eyes? It looks so cute :)

awesome work zuzana plsssssssssss tell me where u got the top and the pants i luv da pants!!!

Lauren… You should have a blog… seriously!

very happy to see you back! You look beautiful as always! Zuzana, when did you really start to see obvious changes in your body? I have been working out for 3 months now and I don’t see any big difference. And I was in good shape before I started following you workouts,but my muscles do not seem to be growing except may be for legs. It’s just that I can feel my legs got stronger,not that I can see it though.

Great to have you back Zuzana!

It’s so good to have you back! Looking forward to the weeks ahead :-D

Agh, I’m recovering from a cold and I can’t wait until I get to exercise again.
I don’t know what the swine flu did to me, but since I’ve gotten it I keep getting sick every month, and the weird thing is, is that when I exercise I will lose my breath really easily, which didn’t usually happen when I was half way through my cold. It makes me seem out of shape, but once I recover it’s a significant difference.
My basketball coach made a really irritating remark one time during try outs. I was really sick during the tryouts and I lost my breath and I couldn’t breathe and they were like “out of shape, eh?” and i’m like “… I’m on the cross country team, I’m pretty sure I’m not out of shape after running 6 miles everyday per workout for 3 months.”
Oy………….

you are so right. hopefully zuzana will listen. i know in germany they give acidophulus to the patients with their meds. it is good for so many things

Anyway, I’ve been following your workouts for a month :) I’ve seen a huge difference and my friends poke my arms and they’re like “Wow! You’re a girl with actual muscles in your arm!” I must say I feel accomplished :)

Thank you so much for your workouts Zuzana! I find them creative, simple, but really intense! Keep up the awesome work, and sometimes I wonder where you get your inspiration! but either way, all the magazine routines i’ve followed were complicated and boring. Thank God I stumbled upon your videos on youtube :)

sorry for the double post :x

with love,
Pam

great workout tried it for the first time. I check out the videos for awhile but never really got into them. I was stuck into my own training, so now that i taking a break i thought i give your a try. Whew! this was tough. but I kept laughing all the way thru cause i was thinking about how you do the execises. So in that aspect it was fun but a bit of a challenge. Thanks!

PS I got up to 8sets (barely)

Thanks for the new workout today it was great! Glad your feeling better :)

So glad you are back with us! So amazing are you Zuzana…I go out and about now with my hubby and 2 young sons and people ask me “Damn, what DO you do?.” Thank you, girl. I throw your name, and Frederick’s (Bodyrock) out there whenever I get this chance :) You made me look and feel amazing…and you made it so simple. Thank you, from the bottom of my heart. Lish

I could only manage 4 rounds, I will keep trying at it.

Considering you haven’t been able to work out for a week, I’d say you’ve done a fantastic job. Congrats on being able to work out again, and thanks for your dedication to keeping all your fans up to date and providing us with great options and ideas for adding a fitness regimen into our lives.

haaaaaaaaai

wow this workout is fun and the 15min gives me a chance to still workout when I’m press with time.

Hey zuzana!!! I’m so glad to see you again working out! Really you made my day:)
And I love your pink nike top :)
I just wanna tell that yesterday was 1st may day and here in greece was like it was 1st june or july day, it was so shiny and hot that many people went for swimming… Greece is near Malta so you can guess what I’m talking about:) I am not ready yet to go for swimming but I have made great progress thanks to you! And i ‘ll keep going!
I will try this workout today and try to beat you now hehe:) (I’ve never managed it lol)
So thanks once again zuzana and frederick for everything!

Lots of love
Raina:)

Happy you ‘re in again!!!! I like these your quick workouts with its do-as-many-rounds-as-u-can basis)
ANd wait for new ones!
Have a nice mood and day:)

Zusanna,

I just wanted to give you a little encouragement. You still look great! You’re awesome for listening to your body and doing the workout that fit your health rather than pushing for ego to beat your prior workout. I’m sure you’d have liked to have done better than the last, but good for you putting your health first.

I know you hear this a lot but, I love your workouts, you’re the first person I’ve seen combining aerobic, strength and plyometrics. I wonder where you learned all this from?! By the way, what ever happened to the 1 on 1 portion of your site? I’m very confident that many people would be happy to financially contribute to your site.

I’ve been struggling lately, feeling like I should just be doing aerobics because I have such intense goals for my weight loss. I appreciate your approach and take it as a “prescription” to keep me away from just loosing weight. I know that I need the muscle!

By the way I’m down 46 pounds now. Loosing about 10 lb per month, even with lean muscle gains.

I hope that at some point, after I reach my goal weight I can travel to Prague. I’d love to see the beach where your original “torture” workout was filmed. I think I may do this workout on the beach here just for fun.

Hope you recover very quickly, I’m really looking forward to a kick-butt 30 minute all out workout from you soon.

PS… probiotics are a very good idea… even if its just yogurt with acidophilus in it, post anti-biotic yeast infections are no fun.

Dear Zuzana,
Big fan of ut work. Question. Will the new site incorporate a archive with the workouts in for example PDF with pics? I’ll be deploying to Afghanistan in the summer. And I i will not be able to use the internet there. But I still want to take your workouts with me.

greets Paul

Where did you get your trausers?? i love them…

Hi Zuzana and Freddy

Looks like another good workout. I’ll try this one soon. I’ve had a go at the Psychopath (tried this twice now), One Leg Gypsy and the other day I did the Sweet Punishment one. I’m always amazed at how seemingly simple exercises really give you a work out when you have to do the intervals or have a time goal. If someone was to explain it abstractly, as I have done to friends, a common answer is ‘ah that doesn’t look that hard’! I always just laugh and say ‘well then you would have no problem trying it out then’!

It’s all good. I agree as well, it’s all about the journey not the destination. I would recommend ‘Mastery’ by George Leonard for inspiration on that.

i defenatly agree with you. . they are super. .!!!

Hi Katy – we picked them up at the Nike store.

Zuzana,

You killed it with the come back after 1 week with barely any movement, I am impressed!!

I love your new outfit. I will try this workout!

Welcome back!! Glad your feeling better. Missed your workouts and energy. Have you ever heard of the quad squat or side leg swoop exercises? Great bodyweight exercises you might want to incorporate into workouts. Cant wait till the next workout. Thanks, Shaune

You still look great Zuzana! I love this workout by the way!

Hi Lish,
Thanks for your support and for spreading the word :)

Hi Jason,
We cancelled our FB :)

Hi Cali,
We got them both from the Nike store :)

hello.. . i wanna ask u something. . please reply to me.. . im doing your workout for a couple mounths and it was realy fun.. but what are we gonna o the summer.. with that hot weather… are u going to shoot videos at the summer too…???/

Good to have you back Zuzana! Thanks for the new work-out :)

Hi Sandy!

I have been following Zuzana’s workouts since December 2009 and about end of March 2010 I saw my first two “cubes” on my abs.

I am just now starting to see definition in my arms – which were the smallest and weakest area in my body.

Everyone is different, so knowing how long it took Zuzana or anyone else to see results is pretty much meaningless.

Just keep doing what you do, be patient, the results will come :)

Zuzana!

Welcome back!

I wrote you a birthday wish on your birthday and it didnt come up, not even “awaiting moderation”.

There was some kind of error on page…?

So happy belated birthday!

I wish you health, happiness, satisfaction and love!

Rea

Glad you’re feeling better. This workout wore me out. Thanks.

I’m glad that you are back to your routines and feeling well again.

I have gathered a group of 9 people who are interested in doing a 30 day challenge. We are all excited about it but were needing some clearer boundaries. For example, some of us think that pancakes or french toast with syrup should be avoided. Should we simply avoid anything we crave that we know is unhealthy? Let us know your thoughts since you have the final say! Thank you for your great ideas and workouts!!

I just did it, 10 rounds. It was pretty good, really raised my energy:))

Zuzi, I’ve only discovered your site a few months ago. Your passion is exceptional and I’m getting hooked slowly but surely. One question though. I’m sure you’ve already been asked this but what about making a video about how it all started? When and why did you decide to work out and post your workouts on the internet? What was your initial motivation? How did you look before you started working out? I bet I’m not the only one curious here ;)

Z.

please read. http://www.quackwatch.org/01QuackeryRelatedTopics/Naturopathy/naturopathy.html

These work outs are brill, they give me great inspration

Wow, am I ever out of shape! Great simple workout, but tough. I’ve been following the site since for a couple months and am addicted. Now I understand my husband’s addiction to his Crossfit site:) Thanks and keep up the awesome work, I am telling everyone I know about it.

Susan

you mean like the first exercise she does on the “Body On Fire” workout–is that what you mean? ;)

Fab to have you back and feeling better. I completed 13 rounds today.

Hi Zuzana!
I just want your opinion on something…
Lets say were going for a jog or doing one of your intense workouts
and we get a cramp, and it hurts… of course >.<
Anyway, in your opinion would you keep going? "No pain no game?"
or would you stop? I've been wondering because my friend and I jog a few times a week, and we always get cramps, she isn't as experienced as me so she tends to get worn out faster. But she always complains how professionals say that you should stop when you're in pain, but I always just ignored my cramps and kept pushing my self unless I felt like i was going to faint or something serious… What do you think? Do you think cramps are a sign to stop?

Hi, Suzana and Fred. Do you help me with my diet.
I need definition and six pack.
Thanks a million!

hi! love your videos, great inspiration and motivation!! would you please help me how to slim down my legs? I am 5’1” and when i exercise i seem to bulk up my legs more and i start to look like michelin man! is there any exercise that will make my legs look longer, slimmer but still toned?

Great workout Zuzana as always! :)

i´m so glad, that youre back! One week without you and i dont want to do some sport.

Dear both

as so many, I discovered your site by coincidence and i think you are fab!!! Keep going, this morning i checked the 1st May update and there was no comment yet, look now, 10 hours later…

You do rock!! Thank you so much! i started your work-out on Monday and will see if after 60 days i see a result.

cheers

Zuzana, I’m sorry it may seem to be a stupid question but I really have no idea. My question is, can the bone structure be altered through intensive workouts? Like, can shoulders widen not just because you are gaining muscle but because the bone structure itself is getting altered? Thanks. I think you are the person to ask since you have been doing this for quite a while. :)

Best regards,
VS

Hi Zuzana,

I’m sorry it may seem to be a stupid question but I really have no idea. My question is, can the bone structure be altered through intensive workouts? Like, can shoulders widen not just because you are gaining muscle but because the bone structure itself is getting altered? Thanks. I think you are the person to ask since you have been doing this for quite a while. :)

Best regards,
VS

Hey Zuzana, glad to see you back , can anyone tell me about what else apart from exercise can maintain skin tone and electicity as you age, would realy like to hear from someone on this….thanks again you are really something special and we are lucky to have found you.

Take care,Rena

Ok so how do I start??
Honestly I have never exercised and I don’t know if this is for me. I keep a healthy balanced diet and I lost some weight but I know I need to exercise more. Are those workouts good to start with ? they seem intense. and my worst thing is my belly, how to I make it flatter?? please help. Thank you:)

hi Zuzana i am from egypt my english is not so good so try to understand me…
thank u verry much ur workout was a greet useful to me i have been watching u for more than 2 monthes and i con see the big diferrence so thanks alot u are awesom

Welcome back, Zuzana – great that you are back!! You look so amazing! By this way, I want to tell u that you make me more self-confident!! thank you for all the great workouts which are amazing, powerful and full of energy!!!

Zuzana and Frederick are the best!!

Take care!

Exciting of the new workouts!

Dear Zuzana,

Hi, I just found your videos on you tube,and they are amazing by the way.. I don’t have a lot of equipment yet, being Im a full-time student. I played soccer for 3 years and a lot of your routines are similar to my coaches. I just wanted to say that yours are better then his, lol.. Thanks for all your dedication, I now have a new inspiration, you.. Thank you.

Christina

Well, I survived week one of exercises and I feel great. On Friday I finally got my gymboss timer and I love it, it’s way better than having to rely on my daughter to time me hahaha, and she was getting tired of having to wake earlier too :). Just to let you know they were out of pink ones boo hoo :(, so I got a black one, as they say black goes with everything :).
On August 26, 2010 I took my first before pictures in my swimsuit and now after a week I took them again and even though it’s hard to believe I see some difference, as my weight is concerned I’ve gained 5 lb… I think it’s because muscles are heavier than fat. I’ve decided not to take any days off, ever since I’ve started for some reason I can’t wait and want to do excercises daily, it’s as if my body is craving it :). I think the first three days was the most hard for me and what was really weird… I wanted to eat all the time, it felt as if my whole body was freaking out, now though as if everything got reversed I barely ever feel hungry. Maybe it’s because before I never used to drink water, but per Zuzana’s advise now I drink it often through the day. Thank you so much and I am ready for my second week!

PS since I see that there is another Tina, I will use full name Kristina :)

hello… i think u where living in malta for a while. .. please see this video. . its awesome… u will everyone laugh so much. . i hope u will all see this… zuzana im waiting your comment tomorow.. hahahah. . lol. .
http://www.youtube.com/watch?v=m1TnzCiUSI0

i love all this

Hi Zuzana,

It’s nice having you back…i missed you…i did 10 round and half of the first part of the workout,…almost 11…i have some recipes for your sweet tooth ::if you are interested:
recipe 1: nuts crushed with raisins and 2 little spoons of honey…are wonderful when you have bad bad cravings…
recipe 2: diet yogurt with frozen cherries …are very very good…

try it…!!!looking forward to your new updates …2 months ago it was a mater of will to do every day your workouts….now after almost 3 months it’s like a drug ..put some more recipes that you eat…on a regular daily basis…did i mention that i’m going to do a project about your site and fitness ,diets ,things like that…it’s for my University where i study…one of the two faculties that i go to…Andreea Romania :*

Glad you’re feeling better Zuzana! It won’t be long til you’re back to your best!

oooh! This sounds like a killer…I will have to add it to my list of future challenges! Thank you!

Hi I was wondering where you found your pants in this video. They look really comfy. Oh and Happy belated Birthday! I’m glad you’re feeling better.

I always found swimming was the best. Land exercises with the extra weight and bulk was not that great, but the minute I’d get in the pool….ahhh! Also, all your muscles etc are naturally loosening up as you progress into the pregnancy, so it feels like you are really fighting gravity big time. I usually found a mile swim was a good effort and eliminated uncomfortable fluid buildup in my legs. I got winded a lot faster when I was pregnant. But it is all worth it for a little one to hold after nine months!! Pregnancy is an amazing event!!!

Not pregnant, are you?

So great to have you back flogging our tails again! Yippee!
I did less on this workout than before because my shoulder is still not 100% since I tweaked it in February. I was really pleased to be able to get through all the one arm push ups on that side, but it still doesn’t have the power of my weaker left side. My goal is to be fully balanced strength wise by the end of this month. I did 11 rounds….after a 50 minutes hill run…then a little surf to cool down.
Thank you for staying in touch throughout the last week; I suspect you really didn’t feel like it…you are making a huge contribution to so many peoples’ lives. Take a moment to pat yourself on the back big time!!

Hej,

i had to modify the workout a little bit, cause i can`t do one arm push ups, i still have to do the push ups on my knees.

So, i completed 6 rounds and i´m very happy with that.

2 month ago, i wasn`t able to do 5 push ups one my knees, and today i did 48!!! Fantastic!

Thanks guys for pushing me and all the others!
Gina

Hello guys,
it´s good that you can start working out again, seems like you´d be unhappy being more than one week without it:-)
I love our workouts and I wish I had body like yours:-D
But I´ve been out of exercesing for a while and I definately can´t do these all workouts. So I rather do your workouts in archive. Do you think that you will expand these someday and add some new workouts that would be easier for beginers?
Thanks a lot for your great work!

Finished this workout after 9 rounds! I felt amazing and engerized after. I love that feeling!! I started following your program about 3 months ago and I am so happy with the results that I have noticed! I love following your workouts every day!

Thanks for all you do :)

Hi jason landers,

There are several fake Zuzana’s on Facebook. I wouldn’t support such creepy use of someone else’s name and they use Frederick’s copyrighted images of Zuzana. They are just Facecrooks and it is upsetting that Facebook so easily lets people start a profile, but wont remove fakes just as quickly. Maybe if everyone here complained about this it would stop.

There are also several groups that are fans of Zuzana and Bodyrock.tv, being just fans they don’t pretend to be her. Still people will ask questions at these pages that seem really meant for her here.

–Chris

Hello,

I can’t believe how effective your workouts are. I have been doing your workouts for only 4 weeks and what a difference. I went to the gym yesterday after weeks of no gym soley Bodyrock.tv workouts, and I was able to run for twice as long as I normally would.

Can you give me any gym workouts that you love? I would love to challenge my body in new ways.

Thanks in advance!!

Cinthya

Hi guys,
It’s the first time I post a comment on your website eventhough I have been following your daily workouts for the last 2 months.At first I wasn’t able to finish one workout without taking a big break between exercises.Now I was able to finish this workout without any breaks and I managed to do 14 reps in 15 minutes,considering i payed attention to my proper form.At the end I was thrilled to see how much I have evolved thanks to you,Zuzana.As you’ve heard million times before,you are my inspiration.

You said you got your top and pants at the NIKE store, where do you live if you dont mind me asking ? I live in Hamilton in Canada and i dont think i have ever seen a NIKE store here, so i was wondering if you buy your outfits online or at the actual store ? please reply back to this, i look forward to it :)

I’m posting again a comment to say that I finally managed to beat zuzana today! yay!
I completed 10 rounds and ten reps of jump lunges! I’m so glad with myself, i really pushed hard today!
THANKS again for your rocking workouts, they really rock my body:)
can’t wait for more:)

lots of love
raina

I just want to say, since I found you guys, I been doing your workours every day. For about a week I was pretty darn sore/tired from doing them, but I managed to push through. The soreness is all gone, and I’m starting to really tone up. Wanted to say a big thank you! All of your workouts are so much fun, and I really look forward to doing them everyday. =D

Loving the mottos at the end of the videos guys “Sweat is free – spend a little” lol that’s a good one:)

Hi Zuzu,

great to see you back – agree with others, you look amazing anyhow:-)
Was sick too 2 weeks ago so can understand that you need some time to get into your shape, just a few warm ups and you are there:-)))

Did this workout twice now and beated my own best:

1st try: 12 Rounds and 8 Lunges
2nd try: 14 Rounds exactly

Love the fact that I become my own motivation by trying to beat myself everytime and I learnt this from you.

Thank you again,

EE 0104

Hi guys,
ave to say im really glad i came across your videos on youtube. im telling all my friends about ye, they thought i was crazy at the start but they took it back when they watched the videos for themselves. i just wanted to ask you 1 question, i remember you saying before that u wanted to get your thighs smaller but keep the muscle and looking at your earlier videos u suceeded. how did you do this because i have always had big thighs.
Thanks for the videos. they are brill :):):):)
Fiona

I agree with sandy about her body rocks and no change appearent from not working out for one week..sometimes I wonder if its only a make believe real life show but only a set – this time it was about Zuzana having to take time off for her illness, just to show US what we are to do in real life issues or they are experiments…Lol!

Welcome back Zuzana!

hi. a question i’m 21 y/o and started the 6 week program i’m doing pretty good thanks to ya but i would like to know how can i lose weight and because i’m eating like you mentioned and i’m not losing weight also how long did it took you to look like that. thanks keep up the good work.

Hi Sophia,
We went to one of the Nike stores here in Prague :)

Hi Kathy,
Just jump right in – these workouts are intense but short and you have to push hard to see maximum results. You can always modify the exercises by doing them slightly differently or by doing less reps and sets to start out with. Welcome to the journey.

Hi Zuzana,
Welcome back!!!!!!!!!!!! Soooooooooooooo happy to see you back in action. Today is a rest day for me ,can’t wait to try this tomorrow. I love these short intense workouts. Have to admit the 600 and 500 rep workouts are challenging also. I’m just giddy to see you back to your old self again. Honestly it’s like opening up a present when I turn on the computer. I can’t wait to see what you have in store for us.Thank you. My best to Freddy. :)

The challenge was answered this morning. I completed 13 rounds in 15:02. I’m a lean mean machine lol:) Oh hay, I was able to beat a woman who just recovered from sickness. Zuzana,I need to gloat because I know this is probably the only time I’ll be able to beat your time.

I heard the Rocky theme song at the end.

Fiona, you can go back to the post where Zuzana said that and I’m sure she mentioned how she was going to do it :).

Hi Zuzanna! I was wondering about this workout routine, could you tell me what parts of the body it works out mostly? Is it good for your butt and abs? That’s what it seems like :)
You look great by the way!

Good to have you back! My sincerest hope that this is the last of your tooth troubles.

Hi Zuzana,
I found your videos on youtube. In your videos are a lot of interessting exercises that i can use for my own training at home. The fitness centers terrible bored me.
When the training not varied I´m lazy. Thank you for giving me a lot of inspiration.

Hugs
Claudia

YEAH!!! I did a total of 15 rounds in just under 15:00…Thank you so much Zuzana!! I owe this to you and Fredrick :) Great Workout!! I am dripping wet…YAY!!!

You can google Nike stores in Toronto.

So glad you are back in track. I am glad you are fully recovered and in good spirits. Must be all that love and chicken soup Frederick was feeding you.
I have been racing sailboats all weekends, Saturday was 8 hours, I managed to do 20 push ups and 2 pull ups on the weekend. Today I did this workout, but I changed things slightly.
10 jump lunges which I have gotten really good at, I think they are great for balance and strength.
the one arm push ups, I did 2 unassisted ones, I really surprised myself.
then I switched to 5 slow and focused on my toes for the rest of the rounds I also did full burpees.
I did 4 rounds 10 lunges 5 pushups and 7 burpees, plus cool down and warm up.

The last time I did this workout I got 4 rounds total, so this is a great improvement.
I am also in great spirits and am sweating my head off.
it is 7:41 AM in New York City.

cheers all and lets keep pushing. <3

Welcome Back Zusana!

Don’t worry about your time today; you were right, your form on your jump lunges was much more complete today.

Just a tip – and forgive me if you know this, or have had this suggestion from others, but having finished your antibiotics, you should really consider a round of PROBIOTICS. Chances are, you’ve killed a lot of the GOOD bacteria in your intestinal tract; the ones that help digestion, immunity and the production of B vitamins. I know you don’t normally take supplements, but you might want to do some research, or talk to someone in your local health food store about the merits of repopulating your body with an acidophilus based supplement. Just one bottle for one month would get your immune system back on track. Just a friendly suggestion! :)

Again, it’s sooo good to have you back! :)

I noticed in your older workout… you didn’t lunge all the way down.
That might be why there was a difference.
And why you didn’t do as many.

WHOOAAAAA! I’ve been nursing a knee injury since I found your website through YouTube two weeks ago – I finally, FINALLY was able to try a workout for the first time today. Girl, you are one tough motha! I only managed to do this circuit three times before the pain got really bad. I subed some glute work instead and still managed to sweat like crazy. Thanks so much for sharing your love and passion; it’s simply inspiring!

Xoxo,
S :D

Hi Rena :)
There are many remedies to help maintain elasticity and youthful skin, however not everyone is willing to pay thousands of dollars for cosmetic treatments. Whether you are or aren’t willing to pay the high prices, maintaining skin elasticity comes from moisturizing and keeping your skin hydrated.
1) Drink lots of water

2) moisturize your skin at least once a day preferably after taking shower

3) Use sunscreen when going outside

Also, just like any organ in your body, ( and yes your skin is an organ) it needs some amount of fat to function properly. Fats containing omega-3 such as those from fish, nuts, and olive oils are rich in omega-3 and are considered healthy and good for you but in moderation of course.

I hope that helps you a bit =)

the one arm push ups look very challenging.. good to gain some strengh for my left arm..since its alot weaker then the right one..good idea i watched the workout..would never thought of assisting it with my knees this way. but its a good start.
no idea if someone tried it..but to make the push ups more difficult(works not only for knee assisted one/two arm push ups, but also the regular ones without knee assisting) i do it on my fists..but i would recommend to do it on something soft then on the floor (starts to really hurt)

Hi Zuzana

Just wanted to tell you I love and enjoy your work outs, even thou I’m not at your level. I love that all your work out make me sweat like never before. I love the variety that your workouts have and that for the first time in my life I can do a complete push-up. I know it doesn’t sound like much but to me its because I never had upper body strength. Thank you for sharing your workouts with us and keep up the good work.

G

We noticed that too – better form and range the second time :)

Dear VS,

Your bones have completed their growth cycle by puberty. Your bones may remodel in adulthood. Some examples, are postural deviations like scoliosis and humps and diseases such as osteoperosis.

There isn’t a way to reduce the size of your bones(except for disease and malnutrition) and the way to give the appearance of longer and wider is through exercise.

Hi Zuzana,
so this was my first workout and i loved it but would you recomend this for beginners or should i try some other workout.

Welcome back!

I myself have been MIA…we traveled to Panama and our daily schedule just didn’t permit exercise every day.

12 Rounds – This is my second time doing the workout…didn’t record my results last time. I injured a nerve in my triceps doing “Round Booty”, am rehabilitating it, so I modified the push ups for both arms, wide.

Being off feels like my stamina has weakened but I felt more precise.

Glad to be back and glad to have you back!

Hi Zuzana and Frederick,

Thank you for these amazing videos. I haven’t done too much in a few years due to a very nasty grade 3 calf strain in my right leg. Before that I used to work out daily, but getting back into the habit and keeping up with Zuzane’s amazing energy and pace is difficult for now, haha.

I really enjoy these workouts since I can fit them into my busy schedule. They’re incredible intense, and I love them. I need to work on my form and my time, but I can really feel my body reacting to everything I’m doing.

After going for so long without being able to do much, this is simply wonderful. Thank you very much! Excited to see more.

Hi Zuzana,

I’m glad you are feeling better and are finally back on track. I also hope you had a Very Happy Birthday and that your tooth didn’t hinder any celebrations!

I’ll try this workout tomorrow, right now I am off outside for a run whilst we still have sunshine. One and a half months till Summer for you means one and a half months till Winter for me :(

Dee
Aussie Aussie Aussie, Sun Sun Sun (I want Summer ALL year round!)

Hi Zuzana, you are amazingly beautiful and such an inspiration and ever so gorgeous 10/10 so sexy. Wish i could meet someone like you here in Sydney Aus. Adam

Hi Zuzana, you are a great inspiration and absoloutly stunning, so beautiful i wish to meet someone just like you with the same personality and all, just gorgeous. Adam

Hi Zuzana,

I too was slower this time around for this workout I finished it in 12 rounds.

On January 1st I did 15 rounds. But this time I made sure my knee touched the ground every time.

A tip for those having difficulty with one-arm pushups: Try centering the palm of your hand and lean/twist into it as you go down and use the other hand to hold your leg for stability. I noticed that when I twisted into it I was able to recruit more chest muscles to aid in pushing back up (on my knees of course).

Smile. Funny to see you are human Zuzanna. Your first switching lunge jump and you lose your balance a little and smile. Well done on the recovery! Glad you are feeling better!

Mike in Denver

Welcome back is good to enjoy the creativity in practice, I hope that soon you feel good mood at all and I love today’s exercise first time that we conducted:

20 total reps
:)

J’adore se que vous fate, super simple les exercices, mais beaucoup d’éffort physique,et vous ête super belle, merci,,

Bone structure cannot be altered. You get the appearence of wider shoulders or a narrower waist by defining the muscles and losing the adipose tissue. Our bone structure is perment once we have stopped growing (males = 25ish and females 21ish) hope this is helpful :o)

Great Routine Zuzana!!!! Glad to see yourself back in the groove and feeling better. Cherri from Chi Town…

Hey Zuzana and Frederick,

Just finished trying out this workout and I feel awesome! Well except for my knees, I did the one arm push ups like Zuzana did and the inside of my knees are bruised. Wondering if that happens to you and how to avoid it?

Hi Zuzana,

I did just 8 and 1/2 rounds of this workout in 15 minutes.

–Chris

A good question, not stupid at all.

A: As humans (all of us, no exceptions) approach adulthood, our physical support structure (skeleton) finalizes it’s growth. While there is variation of when this happens, generally, there is no further bone growth after the age of 18-19 for women, and 21-22 for men. Muscular development will improve whole body health, and will always be a benefit to your skeleton because it will help strengthen you to heal muscles faster.However, it can’t grow bones. Nothing short of medical surgery can change the natural state of the skeleton, and even surgery is limited (Examples are the lengthening of legs to increase height in very short people).

Hopefully that answers your question There are many resources available to read about the spectacular achievements of medicine, but currently, muscle growth is just that, muscle.

Cheers,

Joshua in Toronto, Canada

Hi Zuzanna I’m fron of Mexico city I Love your exercise
Your BodY is very pretty I Don’t write english very well but you are beautiful pls answer me and send more exercise rutins Kissssss bye

to keep track of rounds, I find it much easier to have a bowl of paperclips or pennies ready, and when I complete a round I just put one of them in another bowl (or on the floor). At the end, you just have to count your pennies :)

I’m happy to see you back! :) Meaning, more workouts… more fun! :)

Yes, of course! Every workout Zuzana does is cardio, but just as importantly it’s also strength training. What better to knock them both out at once so you aren’t spending an hour working out, eh? Notice her extended shortness of breath at the end of the workout–not asthma, but a sign of a good cardio workout =P

I think when most people think of cardio they think of walking, running, treadmills, ellipticals, etc. Cardio doesn’t have to be the same boring, repetitive routines. Anything that gets your heart pumping faster is cardio and all of Zuzana’s workouts will do just that and then some. Enjoy.

If you’re willing to make the trip I think there’s a massive Nike store in Waterloo Ontario (but it might be Kitchener I don’t quite remember).

Well its been awhile since I left a post here. I just got back from my swim meet. Got one gold and two silver. That was nerve racking. Anyway, I’m getting back into your work outs as well. Out of the fire and into the Calderon we go! I enjoy your work outs and if you can work that hard, I’m sure I can too. A sweating we do go…Rock on!

ok, these One-Arm push-ups may look innocent but they are not!I am telling you, i got so pissed off this morning cause when Z does them, it looks simple…agrrrr
x
M

Very cool idea.

13 and a half rounds!! Great workout!

I completed 11 and 1/2 rounds! Great workout…as usual. You are the best! Glad you are feeling better.

Amanda

I seriously think that your server hates me or has a conspiracy against me :( my posts are somehow always awaiting moderation

HI Mickela, everyone’s posts are awaiting moderation – we like to read what people write.

Zuzana!! This was a great one!! I did it yesterday and I am so sore from the one arm push ups! Everytime I laugh I am thinking to myself, ow. I did not have a full range of motion like you, but I did the best that I could and I am definitely feeling it!! Thank you!!

Oh! I completed 11 rounds! (:

Ok, only 10 rounds and 6 jump lunges, but I was in bed for a week too – I had a really nasty stomach flu and a fever and couldn’t keep any food down so I felt pretty weak today – I was really happy I did it though – I’ll be back in business soon. It was just such a relief to be up and doing ANYTHING that I wasn’t feeling too competitive.

Z, I’m so glad you’re back as well. It was so thoughtful of you two to keep up the posts while you were out of commission – you’re changing lives out here!

this is sick im a Guy think this will put some serious hurt on my Body fat . keep it up

Hi Zuzana, ahoj
It s nice you are OK right now… we missed you…
Dont you have plans to come Argentina for fitness clinic??? I hope so…
kisses…

You look fabulousss :)

take care ;)

I was thinking to do this workout today but when I tried the one arm push up last night, I couldn’t do it right. :( So I did the 600 reps today. I need to watch Z’s again on how she did it. Hmmm, but I also want to do the Stereo Love Workout. May I do both continuously? Isn’t these workouts gonna kill me?

Hi Zuzana,
nice figure u have specially ur abbs & ur exercise is too good.
anyways take care
love kamee

Yay your back!!! Im so glad to see your feeling better.

I just discovered your blog while looking for some different and new exercises. LOVE IT! You rock! I’ve even linked your web page as one of my new favorite sites. Thank you for the inspiration!

yay i did exactly 12 rounds in 15 minutes!

Hi Zuzana,
Just completed this workout 12 rounds and i feel brilliant thank you, i found your website over a year ago and have been really inspired with the routines you do. I work in the fitness industry and teach cycling classes but have recently lost interest in my own workouts. This is just what i needed to get my ass back into pushing myself hard. Thanks so much and i will look forward to trying more of your routines, maybe i will even be able to get my husband to try!

OMG……You are soooooo awesoooome……

i’m just curious…are your implants under or over the muscle? i ask because i see you do so many push -ups… thx.

Hi Zuzana,

Thanks for the workout! I managed to do 8 rounds, in rather poor form, but I passed my beginner’s goal of 5 rounds! My wrists were sore afterward from all the half-burpees. Is that from bad form, or do I just need to strengthen my wrists? Any tips to keep my wrists from hurting?

Thanks again =)

hi you are so superrrrrrrrrrrr’ greeting holland

This was my first completed workout in my life. Thought its easy to beat 9 rounds. But it wasnt :( …did 9 rounds but needed 30 seconds longer.
I am male and do some medieval swordfighting. I will keep much from your workouts for my training.
Thanks a lot for sharing!!!

oK WOW THIS IS SOME TING I’M DISAPOINTED IN MY REPS I ONLY DID 7 IN 15MIN 30SEC. :( ANYWAY I’M IN BETTER SHAPE THAT I WAS BEFORE THAT IS FOR SURE.
I LOST 5 POUND ONLY, BUT PEOPLE I LOST 2 INCHES SINCE JANUARY!!!!! I TELL YOU THESE WORKING THAT ZUZANA DOES ARE REALY EFFECTIVE AND BE PATIENT, YOU’LL SEE THE DIFFERENCE!!!

THANKS ZUZANA! SINCE I FOUD OUT ABOUT YOUR SITE, IT GAVE ME THE AMBITION TO CONTINUE TO TRAIN. I TELL YOU LOSING 1 HOUR IN THE GYM IS NOT FOR ME SINCE I GOT A CHILD.

lol well i completed 10 rounds in 15 min. hehe guess i can only beat you when you are sick right now but im getting better and really sticking to your workouts. they are so much fun, i cant thank you enough for sharing. :)

12 and 3/4 rounds

hahaha i only did 7!!! and i was dead tired …. sweating and sweating.
I cheat a bit since i did the push ups with two hands (i am not able to do one normal push up) but it was the first time so i hope in a couple of months that can change, thou i feel not strong enough for all these exercises. Too much resistance and flexibility and so on… pipipipi.

I did about 7 too and I did the pushups with two hands too lol But I made sure to do 5 pushups since I was using both hands each time the one handed pushups were required.
I might have been able to do more than 7 within that 15 minute period but I’d rather do the pushups with proper form and get through the workout than just seeing the number 7 turn to 9 or 12 for the first time lol
And I’ll go running later so I’m sure it will make up for it!

I am so so excited right now. The last time I did this (granted, I was just recovering from the flu) I did 10 rounds and 6 lunges. This time I did 11 rounds and 10 lunges **BUT** all the one-armed pushups were from my feet, not my knees! I just splayed my legs really wide to help take some of the weight off. I suppose as I continue to get stronger, I can move them a little closer. But today I’m just going to bask in the glory of 40 (!!) unassisted pushups on each arm. Dude. I just can’t wait until the next person uses the phrase “girl pushups” – not this girl!

I am already excited for tomorrow’s workout.

Try balancing your weight out a little more over your whole palm and all your fingers. Spread your fingers out wide too. And stretch and roll your wrists out (gently!) before and after the workout. And give them a good shake now and then. They’ll get stronger, but be gentle with them.

Im soooo happy!I managed to beat my personal best which was 8 rounds.Today I completed 14 rounds!Thank you zuzana for the progress you made me have!

Hi Zuzana!

I do this 15 min workout whenever I don’t have much time to work out or when your site has the database connection error and I cannot access any other workouts. It is so easy to remember!

I discovered you about 2 months ago and my body has changed a lot since then. You’re my motivation.

Thank you!
Fadja (Canada)

Hi

That Body Rock workout video is an excellent work out for all around fitness muscle tone and physical fitness.

This workout is certainly going to be included in my martial arts krav maga self defense class for fitness!

Thanks body rock tv

Krav Maga Thailand

[...] May. You can check out the overview of this workout and explanations of each exercise by clicking here. This is purely bodyweight training, so the only thing you need for this workout is your Gymboss [...]

[...] May. You can check out the overview of this workout and explanations of each exercise by clicking here. This is purely bodyweight training, so the only thing you need for this workout is your Gymboss [...]

I am officailly dripping sweat lol. I completed 9 1/4 rounds, YAY!

10.5 rounds

must………….have………… water………… eh….
lol. This one killed me. I lost count of my rounds but my heart rate sure was up there. I had to cheat on the one arm push ups on my last few rounds.

You two r realy sweet and cool!!! May u two live long, and god look after u in your trip…I need u back lol.

12 rounds Z!

I did this workout 10 minutes after the Best Ripped Abs W.O.
My arms were a little fried from Reptile Push ups
Still managed to completed 14 rounds with one second to spare. lol
If I never do another 1 arm push up it will be too soon. haha
Great workouts!

11 rounds and 10 jump lunges today. And all the one-armed pushups from my feet, not my knees. I do still put my legs really far apart and that helps. But hey – I did 40 1-armed pushups on each arm. I feel like Wonder Woman.

Oh no! I just scrolled down and found this post – that’s exactly what I did today! Ok, clearly I need to push harder. Next time, 12 rounds or bust. I’m going to go do some compensatory jumproping.

all i have to say is
ow my arms hurt lol

Love how you push yourself in your circuit training sessions. I just ordered a Gymboss after watching you use yours in the videos. We do circuit training (bag work) in our karate club but during those 30 second breaks we do push-ups and crunches. I think the Gymboss will help out on the days I can’t make it to the club.

Push till it hurts!
Alan

I tried this workout today outside on my decking, did the one arm pushups on the grass to save my knees though!
I managed 9 rounds a week after recovering from my stag party!
Really loved this one my fiancé (fitness instructor/PE teacher) made sure my form was correct and complimented the workout too.

OOOOH MY GOODNESS GRACIOUS!!!!! WHEW!! what a push! somehow, beyond my expectations, i managed to push out 9 rounds (thats right, 9!) in my first session! even with a three year old boy climbing on me and trying to make a funny leisurly game out of it! i am practically swimming in sweat and thrilled about what i just accomplished!!! thank you both again for creating this amazing and effective website and support group! im sooooo motivated!!! <3

oh ya, i tried the onearmers in the first round and they dont work for me yet, so i did 5 regular push ups instead. i know that seems obvious but just in case anyone was wondering what to do ;)

Yayy! Hot, sweaty, actually feeling like I just worked my a** off! There are so many workout videos and techniques out there, and I do them all for various reasons, but I always have to do one of your workout routines to be fully satisfied for a day’s workout. Nothing else really leaves me with that “Oh My G*d I just kicked my a**” feeling! Thanks for posting and sharing your workouts!

Ps- Your attitude warming personality make it easy to actually want to do your workouts and continue watching! -There are too many pretentious ‘fitness trainers’ out there. So thank you

oh yahh I did 10 1/2 in 14 minutes( I don’t like odd numbers! -I admit I did take 2 rests for some water, but kept the timer running!! )

woow i just did 10 rounds in my first try! thank you so much for your workouts, i follow them since one month and did one of them every day so far. i love the “fatass burn off workout”!!

Just did this one today and YIKES this was tough, but a great challenge. :)

I was able to complete 11 rounds, but had to take breaks between the burpees! — they were so tough!

Thanks for another great workout!

 Just wanna say, you are not alone in this. i have similar feeling when i dont beat mine time or raps. I am like whats wrong with me, exactly the same:}  and i dont feel good after but that kind of situation doesnt happend so offten. In that time, what was your next work out and how did you do?

14 reps and 10 Lounges… Great stuff:}

23 sets, 10 Jump Lunges & 4 Push-ups….. Bathing in sweat!!!GREAT workout :D

I completed 9.25 rounds in the 15 min.  Dripping in sweat.  The pushups held me back.  If I could actually *DO* a one arm push up, then I think I could have done more sets, but I ended up doing 4 regular pushups instead because one arm pushups are too …  eh-hem … advanced? for me.  BUT, BodyRockers don’t give up, so I just did what I could and when I heard that final beep, I was THRILLED!! :) Thanks for a great workout!! 

10 complete rounds + 1 round of jump lunges. Last time I did this workout I did it in 12 rounds. but I think I was doing regular pushups and not 1 handed ones. This time I tried my best at the 1 handed ones. Ok, off to do 10 mins of hula hoop! bye guys!

OMG  your title on this one was completely true!
I did this one after best ripped abs,  and I wanted to give up sooooooo much,  but I didn’t!  took a few breaks though!  managed 9 rounds plus burpee for erin!

11 Rounds! (6/28 10 rounds) Yay!