BodyRock.TV

Hi Zuzana and Frederick and your two babies, love what you are doing. Question though- I have a little book where I write down all work-outs from your site. When there is not a work-out posted I go to the book and decide what will I do today. I have been trying to mix them in a way that there are lifting days and some cardio days but I get so confused. I have a day where I lift heavy at the gym, then I have a kettlebell day and then the rest are your work-outs. I aim for every day because something can come up and then I miss a work-out so i aim for everyday. How many days a week would you say a work-out like this one, the 18 minute one, would you suggest per week? This probably shouldn’t be done back to back days I think. Thanks

Hey Zusana and Fred. Nice workout! Have you tried the deck of cards workout?? You take a normal card deck, assing 1 exercise to each suit. The value of card represents the number of reps. 7 clubs = 7 reps, Jacks = 10 reps, so on and so on. Shuffle cards, draw a card and begin! Nice work out that each time you try it is never the same set up. Nice to keep things varied.

Have a Nice Day!

B.R.U.T.A.L.!!! So great!
Loved it (well after I had done it because during the workout I was just struggling!)
For the last exercise I did side jump squat like MJ’s original workout though and did not do side lunges. These squats killed my legs!

Thank you for keeping us in shape and healthy!

this looks brutal!!! I already did my workout for the day, so I will try this one tomorrow.

Zuzana, do you plan on integrating any new moves to your workouts? I love the variation of your workouts, but I think a change in movements to challenge muscles further would be awsome.

Hiyas!I’m so happy that you’re back and that you are feeling better! I tried the workout lol it was awesome but I think I lost my timer. I’ll find it eventually.

-Always :D, Lana

This looks great! I’m going to try it tomorrow! I have to ditto what you say about the Gymboss…it is SO great and I couldn’t do all these great interval workouts without it!

Hi!

I’m so glad you liked my workout!! and I love how used my initials at the end as sweat and muscles haha! My husband is going to laugh :) I was thinking at first S&M doesn’t sound right especially with the & in the middle haha!…My name is Salma by the way ;)

I realized my gymboss mistake right after I was done with the workout and felt so stupid! but oh well. Good to see you back working and feeling better! You’ve been a great inspiration to me. I’ll keep sharing any new brutal combinations I come up with.

-SM ;)

P.S. Thanks for naming the workout after me.

Greetings from Russia! Your exercises provide a great incentive to monitor my body. Thank you Zuzana!

I logged on to get a recap of the Damn Sexy Body workout which I was planning to do this morning, but now I am going to try this one instead.

Dear Zuzana and Frederick,

I’ve been mixing exercises from your videos into routines I can do and feel most fun too, from last months’ posts. I would really appreciate your comments on one, whether it’s mixing too many different exercises and not enough reps, or on intensity level vs results.
Part one: lunges with high kick-30, prisoner squat knee raises-30, push up-30, high knees with mountain climber-4 (10+10), jump squat-20, rope-60, one dead leg lift-30, triple knee tucks-20,mountain climber-30, one leg tricep dip-20.
Part two: one leg bridge leg lift-2×20, side crunches-2×20,one leg hip raise-2×20, chest up-20, one arm side push up-2×20, crunches with leg extensions-20, side plank lifts-2×20, star crunches-20, reversed crunches-20, single leg stretch-40.

Would it be better to mix less and into interval timer reps? This takes me about 35 min as I described it.
Thank you for the amazing job you’re both doing with this site!

Hi guys the videos are blury on my side?
Liz x

Just done it = phew = loved it.

thanks

hey guys,

i have a question regarding muscle soreness.
i have worked out for the past two days and today is my day off.
my muscles are terribly sore and i feel like i might need another day off.

would it be okay to go back to working out again if i were still sore tomorrow? or does it make sense to give my body another day off?

thanks!

I have a question: For about 3 months I’ve been working out 4-6 days a week, alternating days of BodyRock and days of 20-min. yoga sessions. I decided to go for a run yesterday and maybe start adding a day of running just for variety and try to slim down a bit more. I’d like to lose about 5 more pounds.

Anyways….I WAS ABLE TO RUN FOR 1 HOUR AND RAN 6 MILES!!! How is that possible??????

I did this so easily yesterday without even realizing what I was doing. I was so grateful during that run, I almost started to cry. Okay…I cried…but just a little.

I was already addicted to Zuzana’s workouts, but now I’m just amazed on top of everything else. It’s gone waaaayyyyy beyond just changes in my appearance. Zuzana and Freddy, you guys are the greatest inspiration ever! Please don’t ever stop!!!

A quick workout that I like to do is one I really enjoy when I am short on time. It is a time challenge that I have logged as “Beat the Clock”. It’s a really simple sequence that I repeat as many times as possible in 15-20 minutes.

Clock Lunges – Start by lunging forward with your right foot, then side lunge, then reverse lunge (regaining your balance by bringing your foot back to center each time). Then move to your left leg, only go reverse lunge, side lunge, front lunge (so that your legs move like a clock).

Burpee with reptile push-ups – Do the first part of a burpee by jumping out into a plank position with your legs about as wide as your shoulders. Do one reptile pushup to the right, one to the left. Do this exercise 3 times (for a total of 6 pushups)

Skipping rope – Complete 30 skips.

Repeat as many times as you can in 15, 20, or more minutes. :)

Cau,je super ze jsi zpatky a doufam,ze nam das ted poradne do tela!!!potrebuju to jak koza drbani hihi
kisses toy you all!!

Yeah my original workout did have the lateral jump squats and it was brutal for me also!

-SM

holly broccoli this is certainly going to send me straight to hell. can’t wait for the torture.

yipee.

Thank You suzana And Fred !!!

Can you tell me what type of shoes you are wearing for this work out? Are they good for aerobic workouts or only training? Thanks.

OUF!! i only made 12 mins. Since i work full time as a housekeeper and a waitress, i have a harder time doing the workouts everyday… i do my best though, i could never stop.Zuzana, you’re my biggest insperation!! thank you! ;)

Hey Zuzana and Fred,
Awesome, as always :) Even with a beginner’s modifications, this workout really rocked! VERY challenging, and I got to try out my brand new Gymboss too (LOVE it!).
And big thanks to Salma for submitting it too!

Can’t wait to do this workout. I’m going to try it today with a friend.

I dunno how many droid users there are but if you have an android phone and you can’t afford a gymboss timer (or just don’t have one yet) Search in the market for HIIT timer. You’ll find a timer that lets you set up 2 intervals, one says “rest” but you could easily work through it for this workout. The nicest thing about having your timer on the phone is that you can also have your list of exercises on it too, then all you have to do is flip between apps and you won’t need anything but your phone to do your workout. I even have my music on my phone!

Thanks again Zus!

Zuzana great to see you back on track!:)

Hi Z+F,

I tried your latest recipe and my boyfriend who doesn’t like cauliflower at all loved it!!! me too, thanks for sharing.
and I just did this sm workout and I loved it…

Hello!

I don’t know if you have any knowledge in Yoga, but I was thinking that it could be great if you could post a video with some yoga movements to do for our active days of rest…
I only went once to a yoga class. It is a little bit expensive but so relaxing…So instead of paying so much for a class, why not doing my yoga class at home…Just need to find a nice music to listen to!

This workout was pretty good. I always write down your workouts because you are so great at the names and showing how to do them that I love to mix them up and do different ones like day time and then night time. I write down which ones I will do and then I do them like you said.
So glad to see you back at it and thanks again to you and Frederick.

Hi Zuzana. Happy that you are back again.
My most problematic area is my thigh. When I work out I guess I get some muscles there. I need it to be toned and slimmer. I noted that you hide your thighs in your outfits or maybe your outfits are like this. Anyway, have you been able to reach that goal? Are your exercises work for that area?
Thanks

Hi Zuzana!!!

I hope you feel better!! So what do you think set some exercises for pregnants? What do you think? I´m waiting for your answer!!!

Have a nice day!!!

This is a great little workout. We hadn’t done jump rope in a while and I forgot how it jacks the heart rate up! All good stuff. I added a little bum lift into the leg lifts and did a twisted to knee in the prisoners…working those grumpy abs! And those pistols are beginning to blossom with the steady effort..thanks for the encouragement. Looks like you are back in top form already! Cheers!

Hello Zuzana
I have a question and if anyone can help me I appreciate the help. I know you always say that your form is really important. I am just starting your workouts and was wondering if you had any tips on what I could do to make sure I am doing them properly. I am afraid if I do not do them correctly I will either harm myself or not get results. Thank you xoxox

Hey Zuzana!! I started following and doing your workouts over a month now and i have already seen results! you are a great inspiration and an amazing person to look up too!
I’ll be trying this one too!! can’t wait
love you <3 and Thank you!

A suggestion for a workout… I just did this one a few weeks ago. I called it my fav’s 500. I picked 5 of my favorite exercises- the exercises I feel great after doing (not because they are easy, but because I really feel the burn & I feel pumped after doing them!) & did 50 reps of each one. Pick 5 exercises covering all the body parts.
For example I did:
Backward lunge & kick- 25 reps each leg
Mtn Climbers-50 reps
Squat with side kick- 50 reps
Chair dips-50 reps
Side plank abs- 25 reps each side.
2 Rounds for a total of 500 reps.

There’s no excuses with this one, because you picked them yourself! Side note: they may not be your favorite exercises when you’re done with this workout!

Very similar to psychopath I did yesterday which, btw, kicked my ass. I cannot do this one today as it is too similar and I am SORE!

Zuzana,
confession:

yesterday i did this work out and never did one whole one before. I was too worried about my form and not being able to do them very well and the bending alot and joints worried as it was painful but maybe i will get stronger. just been doing my daily regular routine of running and wieghts. although have and do inncorporate some of what you do and fitness stays first as you are motivating. something you said i finally got and now want to -I am going to start writing them down and doing them and get a timer at my local sporting good store. sorry if i really didnt do them …please dont ‘harm’ me…(lol he he hahahha)!

I have always written down the exercise routines along with a stick figure drawing to make sure I am doing them correctly. I now have a thick spiral notebook full of your workouts and use them often. Will do this workout later today. Thanks, Zuzana and Frederick

Hey!
Great workout ;)
thank you

Salma, that was one crazy workout, thanks!! At first I thought I would do 4 rounds, but by the third round I was just dying to be done with it. So thanks for this BRUTAL workout!!!!

My suggestion is to watch her videos, attempt to do one rep while watching her. Understand what muscles you are pulling and remember that feeling, because when you get into an intensive workout like this, you will be unable to look it up.
When you are working out it is always better to have good form and take your time then do something sloppy but quick. You will want to perform an exercise correctly to attack the targeted areas and not tear any other muscles. Also remember to warm-up before and cool-down after (this helps you loosen up and perform better in your workouts).
Getting in to shape takes time, and you’ll undoubtably be slower in the beginning. This doesn’t mean you are out of shape, it just means your body isn’t used to the exercises. You’ll get faster, stronger, and leaner with time. Patience, diligence, and discipline are the keys to success.
I hope this helps!

BRUTAL !!! :D Loved it!

Salma and Zuzana that is one heck of a workout. I am still shaking from pushing it. I was cursing every exercise and wishing for the next one thinking I would get easier, but NO! guess that is why it’s called SM :).

I wanted to add to those who are asking why the workouts on Bodyrock TV aren’t working. keep pushing and really pay attention to what you eat. I am seeing amazing results.
I felt so strong yesterday and the day before while sailing which is physically demanding when the wind is blowing hard.
My body is looking great as well I am certainly ready for the beach.
Thank you Frederick and Zuzana

I love getting the work outs of the day. I’m having a hard time with my motivation though. Most of the time I feel real sluggish. How do you always have so much energy? You are awesome. Keep going……..

I personally think Zuzana has a ton of variation in her workouts, especially with some of the new body weight equipment. Keep up the great work! Your workouts have transformed my body! Better yet, they really have made me so much fitter. I’m a big mountain biker and trail runner and I can see a huge improvement in my cardio, strength etc since I’ve been doing these workouts. They really work!!

After seeing Zuzana not able to speak after this workout, I was worried to try it. I completed the 3 rounds + short breaks in 20 minutes. I am starting to think I really didn’t push myself hard enough because I found the 15 minutes of pure torture workout to be harder on me than this workout.

Hey Zuzana,
I have kind of a whiny question. A lot of the workout involve squats or lunges or things like that but these kill my knees. Will it get better the more I do?
Thanks!

Jordan

This was an awesome workout, I took about 20 minutes to finish…I had to really talk to myself to keep going plus I was literally blinded by my sweat!! I appreciate how you don’t mind doing the workouts that inspire you from your blog followers. Thanks for sharing…you two are a special & amazing team!

Oh yea, good work SM!

I just did it .. still sweating lots, but i dont feel like it was a big challenge, i think ill try to beat ur records in other routines..
thanks to both of you guys!!

[...] digesting, I did part two of my workout: the S&M workout from BodyRockTV.  This workout involves this 6 minute [...]

This one looks great girl!! Thanks as always!

Nice to have you back in the game, Z :)

–subbed Jrope Singles

zero rest,
[280/278/286 reps per set, respectively]

Loved this one! Couldn’t do interval for a week because of my knees, so I really enjoyed it.
Started counting reps in the first round but then… like you said – what’s my name?????
Thanks!

Hey I keep watching your vids and while they do look super effective… you aren’t explaining HOW to do the exercises or what they’re working. You’re obviously someone who is fit etc. etc., however for those of us who AREN’T and don’t know how to do these things I think it’d kinda benefit if you’d actually show how to do the moves and explain what areas they’re working. Just a tip. I’ll keep trying to do them, but if you explained the moves and showed how to do them correctly (we all know incorrect positions and movements can mess you up!) then I think a lot of people would benefit from it. And not hurt themselves trying to do certain things. Thanks.

wouldnt it be 8 intervals since there is 8 exercises, why set it for 4 intervals? so i would set it acutually like this right, 60 30 60 30 60 30 60 30?

Zuzana,

Is it hard for you to work out on your monthly cycle, I am in so much pain it is hard. Does working out help you with continuing exercising during this time??

Michelle

Hi Zuzana and Fred,

I’m quite new to this site, doing your workouts for about month or two and I have to say that it’s really so much fun. I’m tall and quite slim (183/cca 65) so my biggest motivation is not to lose weight, but to be more toned and especially to be in good condition and healthy. And I feel that this is a good way :) I also love sports like skiing/snowboarding and cycling and I believe that your workouts will help me to do these sports better. I started with your Maltese workouts and I’m going step by step to the current ones, trying to do three in a row if possible and then one day rest. Now I’m somewhere in your December workouts :)
So I just want to thank you for all you doing, because you’re doing it in so funny and gripping way. I’ve already bought the pink Gymboss and I was so glad to write in the order that I’m buying it according to your site. Also I’m so proud that you (Zuzana) are coming from the same city as me :)

I have some questions, hope you’ll be able to answer. First one just because I’m courious, second one because I love food so much (but not the junk food happily, except biscuits and chocolate that I love) :) And the third one… I don’t know :)

Do you like sports like cycling or skiing/snowboarding?
Can I eat a little bit bigger portions than you do when I have 183 cm?
Does the coffee drinking before the workout have some effect on your energy? I’m not a big coffee fan, I drink like one cup in two weeks or something like that. But if this helps to feel better energy during the workout, I’d maybe try it.

Thanks again and have a great day (although it’s a bit cloudy here today :)
Marketa

Just did it and I can’t stop sweating! Thank you for an amazing workout!

Fun workout! Thanks for sharing!

Hi Marcia

The pregnancy and working out question is a difficult one as everyone has very individual pregnancies and I’m sure Zuzanna and Frederick would agree that to advise anyone on what exercise to do whilst pregnant wouldn’t be a good idea. I exercised up until I was 37 weeks, going to the gym 4-5 times per week for up to an hour and a half but I had a high level of fitness and was told by my doctor I could continue with what I was already doing but to listen to my body carefully and also not to let my heart rate rise above 140bpm. I’m not sure what others think but I know for a fact that with a lot of these workouts being high intensity and therefore anaerobic they would probably not be suitable during pregnancy. I hope this helps a little. I received much critisism for continuing with my exercise to such a degree but I have a very healthy 2 year old little boy and I listened to my doctor, midwife and to my own body.

urgh, i’m wanting to puke now just finished that workout!! i’ve got a bit of a cold actually so i’m blaming my struggle on that but i definitely missed my 10 seconds rest!
x

Hi Richard, it’s actually 4 rounds and 2 intervals. Or if your up for it go all the way through non-stop and set it for 12 rounds.

Hi Zuzana,
I am pleading to you. I work in the office and throughout the day at work I hurt my back and neck. Could you please me and others who do this work show how to correctly perform exercises against back pain? It’s a body part which is very often overlooked and yet is so important to us.

Thank Monika

Hi Anna Lee!

Zuzana’s workouts work your whole body. They are great! Once you start seeing result, you will see the from all over. Normally your problem areas hold the most fat and even those will go down. Muscle tone and cardio will help them. I have been working out for a long time and once I started adding Zuzana’s workouts in the mix my problem areas were the ones to go down because they needed these intense workouts. Good luck!

V.

Great workout! I think next time I am going to do the side jump squat instead of the side jump lunge. I remember doing the side jump squat in one of your workouts and they hurt a lot so I want to do them again.

I totally agree. I did this workout this morning and worked up a great sweat but I didnt really feel it in any particular muscle group… I like it though for a nice wake up thats not too brutal and will use this as a morning workout — but will do a different workout at night as well.

Great workout, I loved how quickly it went by :)

Thanks SM & Z!

Hi Suzana!

I’m writing from Alicante, Spain. I like very much you and what you do, I mean this blog and your workouts (and you are beautiful as well!). I think it’s such a pity that people who can’t speak english neither can follow your instructions on your videos. So I offer myself to translate just what you say, as far as you can subtitle the videos in Spanish.
It depends on the accent that non English speaker people can understand what you’re saying. I hardly can understand everything you say. So, if you send me the english text, I send you back in no more than 24h, translated into spanish.
One more thing: when you click in any of the links you offer, sometimes it appears this message “Error establishing a database connection”.
I am one of admninistrators of a gym, but I focus my workout in bodybuilding, although I am now injured. I have been training for 20 years.

That’s all. I hope you both are ok.

Best regards.

Hey Suzana, I’m new in your website but I think is great and your workout has done an amazing job on your body. I’m 44 and practice sports regularly. I run 10k almost daily and play tennis 4 times a week for a couple of hours also. However, I would like to d some body sculpting and work on my abs. What can you recommend me as a start up? Have you any recommendation on nutrition as well? Thanks a lot!
Fernando

PD: where are you from? Ukraine?

isnt it amazing how easy it is to fall off your daily workout schedule and diet….and how hard it is to get back into it. If it was easy to get a six pack everyone would have one…..
I was also thinking about mcDonalds and burger king the other day, and how it costs a lot of money to eat healthy and organic. So people that dont have money,have no choice but to feed their families at fast food places for cheap money. which is probably why most of the U.S is overweight.
nice chatting with ya Zana… keep pumpin them videos out girl!!! im back in the gym today, ive been slackin as well. gotta get that beach body ready!

Zuzana you are amazing!I respect you now more than ever.

I’ve been watching your videos for a long time, thinking to myself how hard can it be doing a couple of squats and push ups so I’ve decided to try this one today.
I just couldn’t complete most of the rounds without taking a little break (and i’m in a fairly good shape).

By the way, i didn’t get how the workout is 18 minutes, when there are 8 exercises that each takes 1 minute.
there are breaks?
and how many rounds u should do?

thank you very much!
keep up with the great work.

ops, forget about the question about the times. I should have done intervals of 60/30 seconds.

Zuzana has worn shorts in some workouts. You’ll see in this link that she doesn’t need to work on her thighs apart from maintaining them. http://www.bodyrock.tv/2009/11/17/workout-of-the-day-eight-exercises-drill/

Also, they have mentioned numerous times that you can’t target a spot to lose weight. Working the body hard with exercises like these will get you there. You just need to stick with it! You’ll start seeing your body change soon, but it won’t happen overnight. Good luck!

Each round consists of 2 intervals- 60 sec/30 sec. When it goes through both intervals, then it has gone through 1 round.
60 sec/30 sec = 1st round
60 sec/30 sec = 2nd round
60 sec/30 sec = 3rd round
60 sec/30 sec = 4th round

Hi, Zuzana!
I’m very thin. What can you advise me? May be diet or workouts?

Hi Zuzana,

Nice work out but even I’m thin (110lbs) and petite, I feel my body really heavy to follow you during the whole sesion. Do you have any tips for me? I’m been working out since 4 years ago 5 days a week, but recently since I got your web I’m trying to taking to a serious level :)
wish me luck!!

Love your abs,nice work girl

@richard – yes, that’s correct. 60, 30, 60, 30, 60, 30, 60, 30.

Very Hot Workout, Great Job Zuzana!

What kind of jump rope do you use? Mine gets tangled up and as a result I can’t jump as long as I’d like to.

Hi Zuzana!!
I LOVE your workouts. Because of you I’m getting back in shape!
I work a lot of hours and I really don’t have the time to hit the gym.. I do a lot of bicycle and try to swim as often as possible.. but your work outs are just perfect for me! I want to do them everyday!
I really appreciate the fact that I don’t need equipment to do it (I live in a small apartment).

I also really enjoy your tips on nutrition (I’m actually reading the book you recommended in an earlier video – In defense of food). I mostly eat very well and organic so I really agree to what your philosophy!

I just wanted to tell you to keep up the good work, you don’t know how much I enjoy following you and doing the exercices.. Thank you for what you are doing!

I’ll go back to the 4th round of the exercices now.. I couldn’t follow, hehe! There is place for improvement!

Have a great day!! :D

by the way, sorry for my mistakes in English, I normally speak French! :D

Hi Zuzi and Fred,

Thank you for being so inspiring. I stumbled across your videos on youtube and am now addicted to the site. Watching a workout video before working out myself really gets me pumped. Although, the Gaga for Tight Buns video is my favourite because of the uplifting message. I was going through a depressing, horrendous week and your thoughtful words were just what I needed to hear.

I wanted to ask about a message that I come across frequently on your site, “Error establishing datatbase connection”. Is there any way to get around this and see the page I am trying to access? Also, the search function isn’t working for me either. Thanks in advance for your repsonse!

Happy belated birthday!

-Kay (writing from the birthplace of our beloved lululemon!)

I tried the S&M workout today. Loved it! thanks for sharing it with us! :)

Zusana would do it every day with maybe one day off a week for good measure. “The only way to hurt the body is not to use it”.-jack lalanne.

VERY NIIIIICE! HIGH 5!!

Hey, thanks so much for this workout! It was amazing!
I was dripping with sweat. Awesome! Thanks to the girl who made it up and posted it too! Really great job!

Hello!

I don’t know if you have any knowledge in Yoga, but I was thinking that it could be great if you could post a video with some yoga movements to do for our active days of rest…
I only went once to a yoga class. It is a little bit expensive but so relaxing…So instead of paying so much for a class, why not doing my yoga class at home…

Hey zuzz
You are the best.
wish you been living in my city Tel-Aviv Israel,and will be my traner.
I do sport and love it.
run 3times aweek,do yoga,every moring run or walk on the beach.and sometimes do your workout.
what is the best way 2do all these,for the best???
can you show how you do straching after workout??

love you
keep beeing lovely
thanks
chaya

Hey there, thank you for the great workout was very challenging but lots of fun =) I loved it.

fine B-)

pleasure to do your workout:-}
Thanks for beeng:-]

Hi Marketa.Fry

I drink coffee before working out and I find 100% that it helps with energy and stamina. I think it is becoming a well known fact that caffeine improves exercise performance. You could also try black or green tea if you don’t like coffee. Cheers!

I’ll do this workout tomorrow. I did “Abs Assasin” today, 5/4/10. :P
Everytime there’s a new one, I wrote it in my index card and inserted to my notebook where I log all my records. I do workout from 12:00-1:00, my lunch break from monday to friday. I feel bad if I missed it. I’ve been following Zuzana’s workout for over a month now and I’m seeing some tone in my shoulder, love handles getting smaller and my whole legs (esp. thighs) are getting smaller. I believe, THERE IS NO SHORTCUTS if you want to look good and feel good everyday. Doing workouts at least 5x a week, is now my hobby. :) Thanks to this site. :)

Could you do a video on how you warmup? You always seem to be sweating and out of breath when you begin your routines.

I’ve already done my workout for today, but am looking foward to trying this tomorrow. I have a question, if someone could help with the answer, I would greatly appreciate it. What is the best type of exercises to do to slim down the lower body? I am 5ft4in, so kind of short, and have pretty short, stocky legs. I always have wanted long, lean legs so much. I know there is nothing I can do about the length of my legs, but at least if there was a way to slim them down to make them for sleek, defined, and feminine. I would love some help with this. Also, do you think diet plays a part in my bulky legs? I workout out 3-4 times a week and overall eat pretty healthy, but just am having trouble slimming down my lower body. thanks.

Hello! Just wanted to say that in the last couple of videos we can really see that Zuzana’s body has become much stronger than it was before. I was in the archives watching older posts, like from 2009 or 2008. In 2008 you looked so cute and really slim, but now on top of it you look strong and cool! Often when you watch training videos you think: “yeah, but the trainer already looks good, so we won’t ever see the difference that it makes if you train hard” but actually if we look carefully we do see the difference :)
Zuzana, you Rock! :)

Hi Zuzana,

It’s been a while since you said what you were listening to when working out and someone recently asked for some songs…so here are a few of the tunes I listen to:

Robyn-Dancing On My Own http://www.youtube.com/watch?v=WMth6xZlVJU

Estelle ft Kardinal Offishall – I Can Be a Freak: http://www.youtube.com/watch?v=MKBxpXDD58Y

Cascada – Pyromania http://www.youtube.com/watch?v=EsdXPPp8dNk

Lady GaGa – Alejandro http://www.youtube.com/watch?v=KAsClx87DaM

–Chris

I loved a bit of S&M this morning;) Seriously though my friend and I went for it (we’re off to Portugal in four weeks so the big push is on) and its a fab workout, thank you for sharing SM.

Are you still on your 50 day challenge? I’m 24 days in and even managed to resist my mum’s homemade cakes at the weekend.

hello. . .. o god. . . i ve check out lemonlulu clothing website… and the girl with the body at the pictures with the items,,, is ugly . . . her body. . and her booty are anormal. . u have to be the model for those pants and gymnastik clothes generaly. . . everything fets to you perfect. .

I would like to thank you so much for inspiring me too workout, i come home from work almost everyday to check your website and have found that watching you exercise really gets me motivated to workout myself.

I’ve read you diet tips and always lookout for new workouts, since stumbling across your website a month ago i have lost almost 5kg, i am not big but your workouts are great for toning the muscle and losing that little bit of fat i have wanted to for the last year, can you do a routine for love handles and obliques

also what is a great after workout food to eat your where talking bout a 4:1 ratio of protein and something or something like that?

thanks again truly inspirational
please keep it up

I love me some S&M…Still can’t jump rope worth a crap tho. I’m not as coordinated as you and Freddy. I’ll hit the mountain bike tonight and that should compensate for it :-) Say on the leg lifts, I noticed you did those once before with your head and legs coming together slow and back down or is this different? Hmmm, maybe it’s me over thinking again. Love the work out! Rock on….

I loved that workout it was great! I was wondering what you did for your warm ups?

For added challenge, I swapped the 60s and 30s to start with the 30s interval first. This made all of the “harder” exercises 60s long and the easier ones 30s.

For example: this makes the pushups, burpees, mountain climber and jump side lunges all 60s, which are all the intensive dynamic moves in this workout.

Kicks your ass if you feel some energy left over after the first 2 rounds. Not recommended if in doing so, you sacrifice form.

Thanks for all your work! I truly enjoy these workouts and this site.

hello =)
are you only training with your one body like that? don’t you go to a gym or something? you’ve really got a goodlooking =) i´m really gonna try this one! thanks

Hi Kay,
Thanks for your kind message :) The error that you describe is something that we are working to fix – we have actually started the process of re-designing and re-building the whole site from the ground up. It will take about 2 months to complete the task. The error is caused by traffic peaks – there are just too many people trying to access our server at once and when that happens you get the error message :( We get it too which drives us both nuts. The good news is that if you try again a few minutes later or at a different time you can usually get on the site.

Hello,
The new site will have a translate function that will translate all of the text into whatever language that you choose – although there is not much we can do about the videos yet :)

Oh my lord, I cannot describe how I feel about this workout, it’s crazy, there aren’t words for it hah. The first 2rounds were ridiculous, I barely tried on the 3rd round, my body kept saying no more haha. This is definitely one of my favorites, and one that I’ll for sure try doing again.

Hi Zuzana, I just tried this work out today, it was so great, even though it was short, I really felt it. The only question I have for you right now is can you possibly post with your work out videos, the exact parts of the body that it works on? thank you so much for your videos.
Victoria

YOU HAVE DE VIDOE FOR SALE,

Great workout and very short time needed to do it. My legs and butt are in pain cause I also combined it with the 15 minute torture workout. I was able to get to 11 rounds. Not bad, eh?
Well, besides telling you that I’m definately gonna follow your routines from now on, I’d also like to tell you that you are superhot and that I’m amazed by your terrific body as well as your lovely smile.

Cheers, Rod

Very inspired not only by your workout but by the way you have created a tongue in cheek approach to fitness which combines aesthetic beauty with athletic ability. As a former professional ballet dancer, turned mortgage broker now personal trainer, I am always looking for folks that appeal, make sense and create intrigue. Thumbs up! As I gather my own plan, I am thinking that I want your website to be a part of it. Not sure how that will take shape at this point. Wish me luck and hopefully there will be a mutually beneficial way that our paths will cross.

Best wishes,

Jeffrey

Hi!!!

Thanks for your reply. Ok about the texts. Maybe Zuz would have to learn at least 10 languages (just kidding). The only way is by subtitles, but it’s up to you, it’s your blog and your huge work! Let me advice you about one more thing: due to eco, for non english speaker people it’s more difficult to understand Zuz, maybe sound in videos should have to be edited.
And let me do thank you both of you for your work. You´re big big big.

Best regards from Spain.

Sorry, I wrote down “eco” (in spanish) instead of “echo”.

you are great, keep up the good work I’m trying the best
that i can,but not up to your speed

You are good but not up to your speed, hopefully soon.

Did this one this morning and it was a proper wake up call :))

props to SM for sharing this with you and thus with us, i’m excited to try it out tomorrow morning =)

Props to SM for putting together this great workout. I just finished it and I really enjoyed these exercises. I used my max effort and I had fun doing it, thanks!

Oh wow. Great workout! I am dripping! I had a few issues with my Gymboss Timer. I set the intervals for 1:00 and 00:30, I’d start the workout, complete the squats then begin the pushups and twice, I was wondering “when do I start the next round? My arms/shoulders are killing me!” The Timer had turned itself off. I’d restart it and restart the workout, same thing. Changed the batteries, same thing! By this time I was buggered! I finally changed it to read 00:59 and 00:30 and it worked fine!

So I eventually completed 3 rounds…….. (high knees instead of skips, HATE carpet)

Thanks again for another great workout. Thanks also SM. Time to shower!

Dee
Aussie Aussie Aussie, Oy Oy Oy!!!
:)

Burpees with Push Up and Jump Up, how about adding Pull ups as well? I tried it around 10 reps and my arms nearly died on me on the back up.

Love from Singapore.

Hi Zuzana,

I just did your workout and it was a killer, i can not stop sweating, but that’s what i love about your workout’s they kick my ass all the time! Thanks you so much for these awesome workouts i really enjoy them. I have a song for you if you haven’t already heard it its called “Imma Be Rocking That Body” by Black Eye Peas, this song made my workout go by so fast. Thanks again for another awesome workout!

ohhh yeah coffee defionatly heps give me the pep in my step befpre a workout.

Are your workouts good for men or specific for women? Also, are they a good way to loose weight? I know nothing about workout or diet, i live very unhealthy and i hate it, but i dont know how to start getting in a better shape :(

Dear Sasha,

Some ideas to ponder…

1. Reduce protein to 2-4 oz per serving, replace with more fruit/vegetables.

2. Get to end range on lengthening stage of legwork. For example, be sure to fully open hip joint when standing in squats. Pause and feel the quads engaged.

3. Increase your wellness practice (i.e. Pilates, Yoga, Dance, stretching).

Be well.

Have you considered seeing a doctor about your neck/back pain? Or, seeking a local fitness professional to do a physical assessment and advise you on executing the exercises and/or providing modifications as deemed necessary for your condition?

Be well and work out safely!

Hat tip to SM and I loved that Zuzanna did a patron workout!

When I saw no rest periods, wasn’t sure how I’d do. I didn’t keep track of the reps and totally focused on the quality of my moves today.

Swapped out the skipping for Crab Dance (to full backbend) to give my shins a break and get in back extension.

Fun multi-plane workout!

Hi Monika!

I too have back pain. I do the following exercises, and my back pain is almost gone. A side benefit is that my posture has improved greatly. Make sure you sit straight at work.

Here are some good exercises
Bird Dog
http://www.youtube.com/watch?v=cAqZnu-lEhg

Then do the two exercises shown on this page:
http://craftside.typepad.com/craftside/2009/05/the-ultimate-body-shaping-bible-by-karon-karter.html

They will all strengthen the spinae erector and multifidus muscles.

Do them with little strain 5 minutes in the morning and night. Once you get stronger, do them every other day, but make them more strenuous. You want to work your body, not destroy it.

Here is a good book:
http://www.amazon.com/Multifidus-Back-Pain-Solution-Exercises/dp/1572242787

Feel better Monika. :)

Hi Zuzana,
I´m your huge fan! Actually, I don´t like workouts, but you are admirable! It´s interesting to watch your videos, maybe one day I´ll try to do something with myself and my body.

Go on, it´s really great!

Marika from Czech Rep.

Haha, I guess too much traffic is a good thing!

I am trying to figure out what´s happening with my body. Since I moved from a big city to a really small village in a rural zone, I´ve been doing lots more physicall activity as when I lived in the City. I jogg between 5 y 7 km a day; at least 3 times a week. I play volleyball 2 hours a day twice a week. I lift weights and follow your workouts at home almost every day. There is no day I´m not active. Even if I don´t work out, I´m working out, because my only vehicle is a bycicle so anywhere I have to go I have to ride the bycicle (go to work, shop groceries, meet friends….everything with the bycicle!!). Last month I was diagnosed with a slight heart failure and Dr.´s advice was to exercise (which was NOTHING new to me)and watch my diet which is something I´m doing pretty carefuly allready 3 years ago, suspecting about my heart failure. My enigma is not only am I not loosing weigh, but I happened to gain 5 kgs in the last 4 months! How can this be? And it´s not muscle weigh ´cause I´m not tight and hard. What´s going on with me? I don´t eat bread, I don´t eat fried stuff, I don´t eat red meat… and lately also excluded salt, coffee, alcohol, and I choose “light” milk derivated products only (because of my heart). So????? What am I doing wrong? I´ve never been heavier in my entire life as now! COMMENTS?

Hi Zuzana,

You are looking good girl. Whew!

;)
Me!

great workout.very clear and understandable.i will use some of you’r exercise.

Whoa – I loved this one. Hard, but it feels quick. I was a little worried about you in the video – I thought it was the first round that you filmed and I thought – man, if Z is this tired right away, I’m going to die. But I think it was the last round. I need to shower. Thanks for posting this and thanks to the girl who came up with it!

The problem is you have created too great a deficite between your caloric intake and expenditure. Basically, you have made you body think you are starving and slowed your metabolism down to the point any calories coming in get stored as fat.

@ Ken

As a fellow male (haha that sounds funny) I like to follow these workouts, they work no matter what gender you are and yes, you’ll loose weight this way.

these routines will get you toned/lean (which is why it works for both). If you would rather go for huge muscles then using the weights machines at your local gym will be your best bet, but since all i need/want to do is get/stay fit this does the job very well without having to shell out big bucks for a gym membership.

since you’re not used to working out i would maybe cut the circuits in half (instead of doing 4 circuits of this do 2) and add one more when you start to get confortable until you’re doing all the circuits. I say that because I’ve been going to the gym for maybe 2 years now (i’ve only been following this for maybe a month and a half) and these workouts are still able to do a number on me.

It may be water weight. Are you watching your fluid intake? With heart failure too much blood volume causes the heart to work harder which is not what you want with a failing heart. Do you notice swelling of your ankles? Talk to your dr about fluid intake.

I love this workout. Its hard but fun, just like you said. Thanks Yall!

great workout. i had been to this website but was intimidated to try it. today i decided i needed to start. hopefully i commit and it will help me get in a great shape! it was challenging but i liked it!

I feel great! Awesome workout!

1 minute is 60 seconds

I was thinking the exact same thing as ‘dar’. When you consume too few calories, your body will start holding on to and storing a lot of the food you eat instead of ‘burning’ it. This will cause you to gain weight even though you eat very little.

Personally, I’m on an LCHF (low carb/high fat) diet and LOVE it. I can eat all the fatty food I love, and cut down on the stuff that doesn’t really give a lot to a meal anyway, like potatoes, rice, pasta, bread and so on. My body is more stable, I lose weight, build muscles a lot faster and really enjoy the food I eat. No counting calories, no hunger (ever!).
This is something I would advice people to try, just to see if it works for you. The reason that I’m writing it here is to highlight that there isn’t only one healthy way of eating :)

- Cindy

how long did it take u to get your body in the shape its in? i am skinny but i want to take my body to the next level without building bulky muscles. what foods would u also recommended?

how long did it take u to get your body where it is now? i am skinny but i want to take ny body to the next level without building bulky muscles. what foods would you recommended?

This was awesome!!! I loved the workout. I have been doing your workouts for a couple of weeks now and I’m starting to get some nice results, I feel more toned and my energy levels are way higher, not to mention that I feel stronger. My goal is to lose some weight, which is also happening, albeit somewhat slowly, but I think that’s just because looking at the scale can be a little misleading.

Anyway, greetings from Chile, here you have a fan =D.

Thank-you Zuzana for a wonderful blog!

Love the workouts!

Cindy- I’m so happy you posted that, I completely agree!

It is all about insulin control, teaching your body to burn fat for fuel instead of sugar, it does work. But it needs to feel good also! :)

Hello Andrea,
I hope you will see this. I had a similar experience about a year ago. LOTS and LOTS of activity, including intense training and dieting. but no results except for weight gain. I was depressed and frustrated with all my efforts. It was not starvation mode, which I happen to not subscribe to as a condition. I don’t want to start a war on that topic, just do a little research and inform yourself.
What I figured and was given medical evidence of, was overtraining, undereating and basically blowing out my thyroid and hormonal system, which is a delicate balance at best. I was offered synthetic thyroid hormones to get things right, but declined to go that route.
I chose to heal myself and I know some people do not have that option, but I did. I STOPPED working out, the hardest thing in the world for me and I stopped dieting and worrying about getting fat. I gave my body a break and guess what? It rewared me by healing and responding to resuming training and moderate dieting to lose the fat.

Maybe this is what is going on with your body, but it just doesn’t sit right that you are doing all that activity, eating healthy and putting on weight. You can do too much and your body will resist.

I hope this helps.

Jennifer

thank you very much for your answeres. Actually, yes I am feeling extremely frustrated. I was allready told about to eat more and workout less, but I can´t do either of them since I am not a person with a great apettite, and the 3 daily meals are just more than enough for me, even if they´re ver light mneals and small portions. I couldn´t stop working out ´cause I´d rather die, but I could lower the intensity and the hours/day I dedicate to work out. In fact, I´ve allready been doing it last week, in hope I get some results according with the “eat more+workout less=lose weight” theory. But the food issue….I can´t eat more than I allready do! Well, I´ll try harder. And post my results in a couple of weeks. Thanx again! It really sucks 4 me right now. A year ago I had like 10 kilos less eating the same way I do now (or more) and working out much less than now

just realized about the last line I just wrote, and it makes sense according to this “eat more+workout less=lose weight” theory. I thought you guys would think I was lying about my daily routine+diet and me gaining weight with it, but it makes me feel lot better to know not only you took me serious, but also some of you even had the same problem and can talk based in your own experiences. I appreciate it a lot!

This is the second workout that I’ve done off of this blog, and it’s amazing!
Did the Ab Torture a few days ago, which was excellent, and today I dared to take it up a notch.

After the workout I was so out of breath, and my face was purple, but I did it, and I feel great. This is gonna be a perfect addition to my workout schedule (which I do at home, never go to the gym anymore :)

Thank you, Zuzana and Frederick, for sharing your workouts with us :)

I love this work out especially if we are going camping. I bought my GYMBOSS because I wanted to try this work-out so glad I did. Really good work-out makes you sweat!!! this is my second work-out i’ve tried since I found our website…And thanks for introducing Gym Boss to me!
Enjoy your trip with your Husband!

Cheers!
Elisa
Alberta, Canada

I enjoyed this workout today. I have been very unmotivated lately and it seems to take all I have to get going, but usually once I start I am good to go. Thanks for posting the workout. I have really enjoyed your video’s of your vacation. We used to live in Napoli and it was nice to see the city again. There is definitly no place like it.

Ciao,

Jen
East Coast, USA

hEY zUZI

wONDERING wHAT tIME oF dAY yOU wORKOUT?

aMES

01:00 = 60sec :-))))

How is this set up on the gymboss? I am confused.

Zuzana,
I’ve been watching your vidoe’s, and completing the workouts, for a little while now and I love them, and I am so envious of your strength! I do have a question though, I know you eat very healthy but, do you do these workouts and implement cardio as well or do you just do these workouts?

Purely Curious!
Em
Pennsylvania

Hey Zuzana, I just did the workout and it was all over the place, I don’t have the GymBoss and for right now don’t have the income to get it, do you know of any website online?
I will try to look but google for some reason does not work on my computer.

Either way, it was a great workout and another question…
Can you post a video with resistance bands?

Jennifer, I have also had the exact same thing happen to me, and i did the same thing as you did, and the weight has come off, and my hormones have regulated, etc. However, I am on a thyroid supplement, it has helped tremendously.
p.s.-I’m also a Jennifer, lol!

I’m 2-days into the 2-month challenge (I think I’m a day behind Zuzana). So, here’s just a few things that I’ve learned in the past few days:

1. I have muscles that I didn’t even know existed. And they hurt. A LOT.

2. When doing one of Zuzana’s workouts, it is possible for your eyelids to sweat.

3. I feel great!!! Even though sitting down hurts a bit. :)

I’m pushing my body harder than I’ve ever pushed before, and I can feel that I am working hard. My sore muscles can attest to that. I heard a rather wity quote the other day that I thought I would share:

“Pain is just weakness leaving the body.”

Thanks again to Zuzana & Freddie! Keep the great workouts coming! :)

Another good workout
Hey what do you two think about supplements? I know that is a rather vague generic questions, since there is alot that goes into why people do, whether their lab works shows they need it, etc.
I guess I am asking because I think they are having the opposite effect on me and yes I realize you can get too much of one thing which circumvents the other.
Just curious and be thankful to have your opinion
Thanks so much!!

Hello Zuzana,
I just did this workout, it kick my a$$$, i am really happy
thank you

i am waiting on my gym boss in the mail can’t wait to try these workouts!!!

Erica,

this is a great workout! I’ll try it tonight though I know I can’t even do 50 chair dips yet (but I love this triceps exercise).

all done! great workout! i didnt have time to write down how many reps i did of each exercise

Hi everyone!  just did this one today it was my first time!  I did a twist on the squat knee up, a bum lift on the leg lifts, and for the side jump squat I did a duck under side squat with a knee up jump.

prisoner squats knee up – 18, 18, 17
pushup – 9, 8, 9
jump rope – 75, 100, 85
burpee – 4, 4, 3
side lunge touchdown – 45, 40, 40
mountain climbers – 33, 40, 40
leg lifts – 19, 17, 16
side jump squats – 10, 9, 9

and a burpee for erin!

Hi tee, how did you write down your reps for this one? I’m going to give it a try in the morning…thinking of adding an extra 5 secs to each interval so I can jot down a number

I had my workout log next to me and as I had to look to see what the next exercise was anyway I just scribbled my number down.  I kind of got them out of line and mixed up so had to figure it out in the end!  lol

You might want to set your timer for 12 rounds and just keep going!  It was really hard to not stop after each time through to restart timer!  brutus kept calling!  ha ha!  I finished in 19 minutes though.

I wasn’t quite sure what a side jump squat was though, zuzana seemed to have done side lunge touchdown twice, one slower than the  other.

I’m in this morning also (thanks for the idea, Tee)!

I wrote down my scores on this too, because I like to keep track, but it definitely makes you loose time.  Those 30 sec intervals were more like 20.  Nice bodyweight workout though!

Prisoner squats & knee up:  32, 28, 28
Push Up:  14, 15, 13
High Knees (no rope – can’t skip in room where I workout) 130, 120, 100
Burpees – 5, 5, 5
Side Lunge Touch Down – 40, 39, 39
Mnt Climbers – 40, 38, 41
Leg Lifts – 20, 19, 21
Side Jump Squats – 21, 21, 21

Followed with 5 sets of: 6 side knee raises on dip station & 2 SB push ups with squat & press
(30 knee raises and 10 SB push up combos).  Nice little after-burn bonus :)

the side lunge touch down was step out and lunge w/touch down, step back in…the jump lunge was, well, a jump lunge

Did this one December 7, 2011….I did prisoner squat, knee cross thrust, upper body twist…does that make sense?  I wrote my reps down, so lost a few extra seconds…slowed down on a few in the last round..took 30 second break between rounds.

1/ prisoner squat/knee thrust 41-40-40
2/ PU from toes 24-24-23
3/ HKS w/rope 147-150-143
4/ Burpee 8-7-6   these were hard after the skipping…LOL
5/ side lunge touch down 32-30-32
6/ mountain climbers 67-61-49  counted each foot forward
7/ leg lift/hip thrust 30-29-25
8/ side jump lunge 32-31-31