Hi guys,
Today I tried one of your workouts and I must say that it was very enjoyable. The whole workout takes only 18 minutes and thanks to the intervals and variety of exercises you won’t be bored and the time (and sweat) will fly. Excellent choice of bodyweight exercises, nice pace, good mix of cardio and strength training = amazing workout. Thanks to you. Here is the comment that inspired my training for today:
Hi!
So I’ve been sick with a cold for the past 3 days and I was finally feeling better today and decided to hit it hard! So I came up with this brutal workout and it just about killed me today. I couldn’t stop sweating after. So I thought I would share it here for anyone who wants to try.
My Sucker for Punishment Workout:
Setup the timer for 4 intervals of 60 and 30 seconds. There are no breaks between each exercise. At the end of the 6 min round take a very short break then reset your timer and do the whole circuit 2 more times for an 18 minute brutal workout!
60 seconds Prisoner squats with Knee up 30 seconds standard pushups (not from knees) 60 seconds Jump Rope Skips 30 seconds burpees with pushup and jump 60 seconds Side lunge touch down (staying low) 30 seconds mountain climbers 60 seconds Leg Lifts 30 seconds Side jump squats
P.S. the gymboss doesn’t let me go to 60 sec so I had to set it to 59 sec..close enough :)
Hope you feel better soon Zuzana!
-SM
If you noticed, I didn’t use the original name of the workout, and instead I named it after the person who came up with it. I think that S&M describes this workout very well :)
A little tip for you guys who are using the Gymboss Interval Timer with me and SM. If you want to set an interval for 60 seconds, you have to set it for 1 minute which will look like this on the display: 01:00 ;) As I said in the video, the timer will let you know exactly when to move from one exercise to the next so that you can focus 100% on your workout. The fact that the it also vibrates means that you can be listening to your favorite music while you workout and not miss the interval.
The goal for this workout is to push really hard and try for maximum reps in each exercise. When you are exercising at this intensity, your brain is not going to be able to remember which exercise you should be doing next. I can’t even remember my name at this level of intensity :) so the best thing to do is to write down the workout and have it somewhere where you can see it.
Enjoy your workout,
Zuzana.
Prisoner Squat Knee Up
Push Ups
Jump Rope Skipping
Burpees with Push Up and Jump Up
Side Lunge Touch Down
Mountain Climbers
Leg Lifts
Side Lunge Jump
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!
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 :(
@ 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.
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 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.
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?
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.
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 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
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
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!
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!
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
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! :)
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?
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