BodyRock.TV

I am addicted to this site and you guys!! It’s awesome! Love the workouts! You’ve become like family in my home. Love the hair cut, Freddy!!! ;)

Hi guys, I’ve been rock’n out to Rihanna’s Rude Boy too. It’s awsome “Bop Bop !!!”

Hi,
I did the O Face workout and “O” what a workout it was! I was sweating soooo much! I made it through the entire thing in 34 mins including the 2 exercises for the extra burn(that sucks compared to your time, but I’m gonna work on it though). I’ll do this exercise tomorrow because it was posted after I already worked out. I think I can feel my body shaking already…I’ll comment tomorrow to let you know how it went!!

xoxoxoxo
Tameshia :*_*:

Hello guys,

Wow, this is the first time that I’ve seen Freddy without his glasses, Zuzana you have picked a cuttie pie (hahaha). You both compliment each other you guys are both good looking people. I am getting a feel for Europe, except the how expensive it is. I work with someone that’s from Germany, she’s been telling me how expensive it is to live in Europe, she also tells me how beatufil it is there. Like when Zuzana took us on a hike, and showing us different parts of Europe.

Now, Zuzana you are something else with these execrises, I’m not ready yet to get back to execrising. I understand how you felt when you had your tooth removed and couldn’t workout. Keep up the excellent workouts, so we all can learn from you.

Talk with you later,

Me!

Zuzana, I just want you to know that I am so grateful that you have put this website up! Im 5’2 and 100 pounds. I know, not much to me, but I have always wanted to be cut and lean. I have tried so many different things and either it wasn’t working for me or I would lose motivation. But ever since I have started your work outs I am seeing improvements in myself and I feel like Im not doing this alone! I hope you never stop putting up these daily workouts because I would be so lost without you. Thank you so much again! You are amazing!
Love, Lauren :)

Great workout. Love the song too!

Hey Zuzana! I’m not strong enough to do pullups yet, can you recommend any workouts to get me there? Thanks, I love your site and you guys are doing a great job!

I absolutely love your workouts! Please keep it up! I wish you would do more tabata workouts though. I really find those challenging. And this workout is super hard because of the pullups. They are so hard for me. But ill get stronger and it will get easier. I couldn’t listen to Riannas song though, i absolutely can’t stand this song. And she has gotten very vulger i think she’s a little rediculouse. Anyway thanks for the great workout and diet tips.

7:44PM I am about to do this workout. I finished around 8:20PM +-. I averaged on the first interval about 15 of those lunges which by the way if they are done right you can really feel your bum and thighs working.

I am really glad that you have challenged me with this workout to do pull ups, I really got into trying to do as many as possible without assistance, and I beat my personal best. I finished 13 each total. I had to move from one room to the other which slowed me down but I am proud of myself.
The second interval I did after doing 65 crunches, and I averaged 18. Right when I hit the count of 11 my legs would burn,burn, burn.
Good workout, I really liked the challenge. I thought I could only do 5 pull ups, competition is great for stamina and to improve mental strength.

This workout went by so fast! Thank you so much for posting these workouts everyday. I’ve gained so much strength from following these. Last month I could only get through about 5 standard pushups in a row, and now I can breeze through 15, sometimes more on really good days. :D

Hey Z,

its crazy how much i learn from you, not just about fitness but also about different cultures. I have learned that there even was a country Malta lol and how beautiful it is, and also so much about Prague and the Czech Republic. Its great. Today we went to a place to talk to Holocaust survivors. There was one man from at the time Czechoslovakia and he was telling us his story, how he was able to escape two times and get fake papers to travel. It is so sad to see what happened to them, and it makes you appreciate so much more what bodies and health we have. To see the starving people, practically skeletons, we really appreciate the tons of food we consume and waste. He said that our lunch today would probably feed him for over a week at the least. Its crazy to think about this, and makes us so much more grateful for wat we have, and makes us think twice before overeating or wasting food, or even skipping a workout for that matter. We are able to feed and work our body at our own desire, our health is totally up to us, and we have the ability to do this and you should feel guilty if you dont use it.

:)love you guys

How often do you do cardio? Do you run at all?

Z, U and freddy make a really cool couple ! His 5 dollar haircut lookes really nice !! He is smart -not wasting too much money !!

I am not able to do even 1 pull-up — i have to use a chair to assist….wonder when i will ever be able to do just one :-( I will be so happy when that day comes !!

Thx for the awesome workouts ! I definitely see changes in my body !! Thanks to you guys !

Z– u have to film Freddy doing one of these bodyweight routines — we are all waiting to see him in action !!

Charles Bridge is just beautiful with prague castle in the back ground…amazing city:) cant wait to go back in sept:) great workout:) thanks guys:) xx

Can we see Sean doing the workout as well ;)

Wow! I started these workouts about a month ago and I’m seeing great results already. I was skeptical they would work as well as you say, but sure enough, I am really seeing and feeling a difference. Thanks Zuz

hello! I just wanted to say, thank you! you have inspired me so much. im almost 16, and although my friends say im crazy to go on a diet and work out cause im already really skinny, im just not happy with it, so i’ve decided to follow you, you’re like my role-model now. i love your workouts, they are really helpfull, and i do them once or twice a day everyweek :) but i have no idea how you stay eating that healthy diet food, its so hard!:(

well keep it up! you look amazing girl!

If I am sore, should I train those sore muscles or rest? For instance, my back is sore from the reverse pushups and probably from the workout I did today (O Face). Should I do the pullups and pushups in the Rude Boy or should I do something else, like abs? I have heard many times that muscles grow during the rest and recuperation they get after they are trained and sore. Thanks!

Hi Zuzana,

It’s so nice to see you enjoying our bra collection! We’re so happy to support you (no pun intended) as you inspire thousands of people get in shape and stay healthy! Your video’s are infectious! Thanks for being you!

PS – which is your favourite bra?

lululemon design team
Vancouver, Canada
‘sweat once a day’

Hi, Zuzana, First of all, thank you for your wonderful website. I just love all your work-out videos. It’s so helpful. The reason that I’m writing you is that I have a question about your skincare. I’ve been wanting to ask you what kind of facial skin regimen you use in terms of skincare and make-up. I noticed that you don’t seem to wear any heavy make-up at all but, at the same time, your facial complexion looks so clean and flawless on your videos. So, do you wear any foundation when you work-out?

Sorry for the double comments. I misspelled your name and tried to correct it before I hit the submit button but accidently, I hit the button first. ~~

Omg! I love that song and I loved your workout specially because is inspired in Rihanna haha…Well, I’m waiting to know your brother in law =)

Come here Rude boy if you’re big enough …Take it …take it … Love me, love me

PRETTY GOOD!! Thanks

Hey Z/F,

This looks like a great workout for hitting all your major upper and lower body muscles. Unfortunately I’m having some IT band issues so I’ll wait until tomorrow for this one…could still do the upper body stuff though.

It’s cool that you share your interests, life events, daily outings, almost everything!

This is one of my favourite songs at the moment. I think Freddy might like this one ;)

Hi Zuzana and Freddy,

The work out looks great will try this tomorrow morning (California time). You both seems to lead such an enviable life. How did your travels come about? Do you plan where to go next or are you spontanious? How long do you plan on traveling for?

I love your dogs, I have a chihuahua too, and they are the most loving dogs!!!

Keep up the amazing work guys!

Bests,

Cinthya

I will try to get a better score then you but tonight i have Homework to do but tomorrow i will be ready

Hi,

I have just found your site and am impressed by what is possible with training.
Now I have another question. Your videos come over really good. Could you tell with which camera it produces the amazing videos?

Not that you’re not hot, but I wanna see Freddy work out! :)

No! Freddy was so handsome with his hair! Well, it grows back =)

Hey guys,

During this workout, I was doimg the kick ups and I didn’t have any problems kicking my hands, but I did have a problem keeping my balance and I kept stumbling over, so, I was wondering do you have any advice on steadying myself or any videos that may help in bettering my balance.

great video -always refreshing when you do things -your dinner looked delicious and peaceful with the candles..i had a rugala salad with tomatos, raw garlic , lime a little olive oil and can chick peas and i look for dried apples but only could find chpped mixed apples with raisin and pinapple -dash of mrs dash salt free seasoning…it is so good and you inspired me to eat this way again …Freddys hair looks great and better then the helmet …you could aways get a semi perminant hair dye to try if you said you want to cover gray. CANT wait to see your little brother- have a great time!

Hi Zuzana,
I live in Australia and have enjoyed learning new fitness routines on your website. You have inspired me to become a personal trainer. In a few months I will be qualified. I was just wondering if you and Fredrick have any tips for me. I want to be as motivated, healthy and fit like you. My aim is to help make Australians not only be fit and healthy, but have fin doing it … As I have seen from you xxo thanks

This was hard – my legs wouldn’t carry me down the stairs once I’d finished! Here’s my scores:

1. 25, 23, 22, 21, 21, 19
2. 23, 23 (had to use a chair to assist with the pull ups after 12)
3. 24, 21, 20, 19, 20, 21

Prague looks gorgeous. I’m in the North of England and yesterday while I was out walking the sun was shining and there was snow at the same time…!!!

Freddy that’s not George Clooney hahaha that’s Johnny Bravo! :))
As for the grey, I think they are sexy.

Love the top you were wearing at dinner Zuzu AND the Lululemon top you wore during the workout.

Trying the workout tomorrow :))

I’m not sure about Zuzu,

But I speak for myself when I say that clean eating i.e. no preservatives, colourants, sugars, lean proteins and loads of veggies/fruits have helped me keep my skin clear.

I used to have such bad skin. It all changed when I changed to clean eating.

oops! I just noticed that my sentence construction may suggest that lean proteins fruits and veggies were removed from my diet. That isn’t the case.
I did get rid of preservatives, colourants, sugars AND dairy!

Dairy ruins my skin like it is nobody’s business.

Hello Zuzana,

i konw its not something you should ask any girl, but please tell me how much do you weight and how tall are you?
i am 168cm tall and weight 53kg, but still feel i should loose weight, sometime i feel like i dont have the right picture od my self, and alway see me fat…
maybe knowing your weight and hights make me relax a bit because you are just prefect!

thank you

jo

Whew! I was so excited when I read “once your body stops shaking” – you weren’t lying. I managed to do 24 or 25 reps of the lunges every round except for the last time on my first leg – only 23. Pullups – 22, but assisted. Pushups, 21. I’m pretty proud I beat you on the lunges. Pullups – I’ll get you next time. I need to get a proper pullup bar I think.

I’m damaging my keyboard I’m so sweaty – time for the shower.

Thanks a million!

I would LOVE to know the answer to this too – I’m Irish and my complexion tends toward the red. Any Irish girls have tips? I’ve been experimenting with mixing a little green correction fluid in with my foundation. Also – any beach girls have any tips on minimizing breakouts after a day of saltwater and sunscreen? Z, your skin is amazing, like the rest of you.

Just did the workout.
Since I couldn’t find a way to do pull ups I did two crunches touching my elbows with my knees (I really don’t know how to explain good) instead of one pull up.

My results:
Part one 15,16,14,15,17,14
Part two 18 crunches (x2) 17 push ups
Part three 17,15,12,13,12,13

I always used do push ups on my knees in your workouts but now I did them on my toes! For the first time! They weren’t perfect, I didn’t go as close to the ground as you do but I put my maximum effort in it.

I’ve got my prom in almost 6 weeks so I’m pushing really hard to look perfect in my prom dress. I want to be proud and all the other girls to be jealous ;D

Thank you for the workout!

Hi Z&F! Suggestion: you should have an FAQ section on your website so that you don’t have to answer the same questions over and over again! Keep up the good work! Peace..

This workout looks great, I´ll try it for sure. I am so lucky that you dont have music in your workouts because of the copyright:-)These disco songs you are listening to are just killing my hard rock ears:-)))

hay i have the same pull up bar but couldnt workout how to put it up but thamks to your pics i can see where it should go.

What is a variation for the pull ups.!?!?

my comment from last night is still awaiting moderation. I sear I only said sweet things : ).
I woke early today and decided to make up a quickie
15 mins inspired by Zuzana and Freddie
mountain climbers 20
v-ups 25
burpee 10 push it really hard and do as many rounds as possible. it had me sweating.

We need a Freddie clothing haul. why are you holding out?
:-)

Ahoj Zuzana, zacinam cvicit podla tvojej stranky a chcem sa opytat ze kde by som si mohla kupit interval timer okrem internetovej stranky gymboss pretoze nemam dobre skusenosti s platbov vopred …som zo Slovenska a okolitych sportovych obchodoch ho nemozem zohnat budem velmi rada ak mi odpises, dakujem Ivona.

Yeah, I also thought we were going to get to see Freddy work out. :(

k….I love the idea of mixing the push-ups with pull-ups…good idea..I’m not talking about Freddy’s hair but I have a lot of gray hair and love it…Sorry Freddy…Gray is in ya know :-) Rock on!

Hi Zuzana, I stumbled upon this site a few weeks ago and now religiously watch it everyday! I was wondering if you workout primarily at home or if you also train at the gym? I noticed in all your videos you only use 8 pound weights, why do you not go heavier? I am only 5’4″ and 116 lbs, but use 15-25lbs weights for all of my strength training. I was just wondering what your thoughts were on this. Also, I noticed how proportioned you are and I have trouble with my left side being weaker and wondered if you could give me any tips on how to even this out better! Thanks!

Hey Zuzana, great workout. I wanted to share one of my workouts with you. I call it the 700 rep Beach body workout.

25 high knee jump rope
25 floor sweepers
25 box jump
25 cleans and press left arm
25 cleans and press right arm
10 elevated one leg reptile push up right leg
30 mountain climbers
10 elevated one leg reptile push up left leg

Do 4 rounds of each exercise

I hope you enjoy it! :)

Very nice haircut Freddie, Leonardo has nothing on you (:

If it doesn’t hurt that bad, exercise (though I’d do a different body part similarly as you) but if it hurts a lot, don’t exercise that body purt AND make sure you STRETCH it!!! That will alleviate some of the pain and get rid off the lactic acid build up in your muscles.

Can you brother-in-law do the next workout with you in the video?

I admire your relashionship and the quality time you put into doing things together. Of anything I’ve ever said on this blog, know that how you treat each other is how every relationship should be as a base. Freddy…the haircut makes you look very GQ and the grey isn’t dull when you keep it TIGHT!! I’m glad to know that couples like you really exist =)

Yes, Please tell us Zuzana!!!! I also want to know.

I’m gonna do your Rude boy workout, right away, but that upper body exercises seems to very hard :S

Let’s see how it’s gonna turn out :D

Thank you for a great site!

what I workout, 5 minutes after I am still sweeting
I succeded to do 28 pull up & push up in 5 minutes, focuse on negative part of the pull up, so I could maybe did more if I didn’t took that long to lower myself down. I did 20 lunges back & kick each time.
I love all your workout and its a true inspiration for me to follow you everyday and try something new all the time. Will love to have a amazing body, was great to see the change in your body that you posted a fews days ago. Wish to have the same result.
thanks so much for the inspiration!!!!

Hey Zuzana and Frederick, You two are really so adorable. Frederick you really do a great job with the camera I don’t know how you get those high angle shots. I like this workout because I am trying to do better with my pull-ups right now I still need assistance to do one. Thanks again Zuzana. Tis summer is going to rock. Bye the way isn’t it funny how Men always eat more than women?

Yeh, great workouts..love em…but I also think it’d be cool to see Freddy do a workout..hehe

Very nice workout as always Zuzana i really enjoyed it :)

xx

Hi Zuzana,

Part I: 20-22
Part II: 28 good form, seriously, no joke
Part III: 17-19

This is coming from someone who could not do pullups or pushups back in December. I’m very proud of myself and owe it all to you Zuzana & Frederick :) Thank you for whipping my old wimpy self into the best shape I’ve ever been in my life :)

Just keep it short Freddy! :)

Freddy and Zuzana,

Fun post. You guys make me laugh. Freddy you have an abudance of great hair and a lot of guys out there would like to have it grays and all. Nice haircut btw. Zuzana I have an idea for your next post. Since Freddy has to do the filming why don’t you torture your brother-in-law and put him through a routine in front of the cameras. I think your fans would really enjoy it. Everyone in favor say I ;)

this was a good workout for me I’m always trying to bet
your time,do you lift a lot of weights in addition to your
workouts?

Hey gorgeous!
I havn’t commented in awhile. So….
Happy Late Birthday.
Sorry about your tooth :(
Love your new Jacket.
Hot hot dress – oww oww

I am so thankful for this amazing website you have created, and so thankful for the uplifting motivated kind followers you have. You and Freddie have created such an uplifting environment. You two are truly inspiring.
I love the sneak peak videos you share of your lives together, so darling. You both are so charismatic.

I love my results and more so the “high” I get from all the endorphins!! It’s completely uplifted my life.

Also, I LOVE my Gyboss timer!!! This lovely little timer has completely taken my workouts to the next level!!

Hope all is spectacular in beautiful Prague!!

Hey

I tried this workout this morning but for the 3rd part I did prisoner squats and then did 5min of Turkish Get-ups after that. I will do a 1/2 hour interval run today too. Thanks for the workout!
Reverse Lunges with kick 16,14,16,15,13,13 (had to keep good form)
Pull-up, close grip push-up 17, 17
Prisoner squats with ab pull 13,15,14,15,14,15
TGU 10 9Kg bell, 2 16kg bell

I have some work to do on those pull ups! I did chin ups with a jump!

WoW. I found you site looking for 300 style workouts, but hesitated to actually do one, I though they would be too easy. I WAS WRONG. At the end of the work out I was a puddle, and you beat me by 1 min 20 sec. I usually just lift heavy weights and run but I think that after a couple of months of this kind of tanning I will be ripped for wakeboarding season. Thanks for the killer work out and I’m excited for more.

Freddy definetely looks better now!

Zuzana, you do such a great workouts. One of the things I like the most is that you can mostly do everything from home with very little equipment.

Keep up with the good work!!!

Eduardo

thank you for showing us around your town ! looks awesome !! I want to visit that area !! also again thank you for all your kick ass work outs !! INSPIRATION !!!
also dig Freddys hair too !! YOU BOTH ARE so cute together !!

I want to see freddy workout too!!

Oh and I purchased my Gymboss last night, yay! so excited!

I have a suggestion for a general workout progression: reverse ladders! The beauty of this progression is that you can use any two exercises with it, and it is pretty much guaranteed to kick butt! Let’s take two fairly common exercises as an example: kettlebell clean, squat and press; and pull-ups. You start out doing the kettlebell exercise for 10 reps. Then, with no rest, you do a single pull-up. Then, again with no rest, you go back to the kettlebell for 9 reps.–then on to pull-ups for 2 reps. And so on, back and forth, until at the end you are doing 10 pull-ups and a single kettlebell rep. With no rest, this becomes really tough. As an alternative, you could work a short rest break between exercises if you get too gassed. Go for maybe 3 sets if you can make it, with a little rest between sets. And as I said, you can can use any two whole-body exercises for the scheme. Try it! You’ll like it =D

Hi Zuzana.
I love your website very much and i try to follow you but it is not so easy. I look evry morning (in Germany) for a new workout.My question is, do you have all these workouts on DVD? Or can i download your videos?

I love your dogs and your outfits

Christine

SUMMER IS HERE SO DO WORKOUTS!:)
THANKS ZUZANA!!:) xXxXxX

After doing a workout that has 8-10 different exercises, it’s nice to do one like this that only has 3. Very effective workout! I only averaged between 15-18 lunges per leg, and completed 26 pull ups and 26 push ups. I will definitely be doing this one again…

OMG – Freddy is ridiculously handsome – had just seen one side picture of him before with glasses on – you 2 must be one of the world’s most gorgeous couples…Looking forward to this workout – thank you

Freddy, your haircut is very nice….it makes you look younger. Thank you both for showing us your outings! You make a great couple.

Hey,
I was wanting to really finish my wt goal. I want to lose on average about 2 lbs a week until im 165 or 160. I know that I dont work out as much as I should, so that is going to increase; I have been doing your workouts about twice a week and then yoga once a week.
Was wondering if you had any recommendations on how to meet my goal (ie working out x amount of days/ food tips? ). Currently im 66 inches and 183lbs. I have lost over 60 lbs and just need to loose the last bit. Thanks!

Thanks for the workout, I enjoyed it a lot.

By the way, the last picture of Zuzi where she is in a push up position I find incredibly artistic.. love it, Freddy!

I opted to create the following workout to hit all spinal mechanics today.

BODY BEAST – ***15 reps*** – 3 Rounds

Forward Backward Lunge L then R
Tricep Dips
Lateral Push Off L & R
Plank Push Up
One Leg Squat (Pistol)L then R
Reverse Ab Crunches
Stiff Leg Dead Lifts w/ dumb bells
Reverse Push Ups
Side Bend w/ dumbells L & R
Diagonal Knee Pulls L & R

I did the lunges, push offs, plank push ups, one leg squats and dead lifts on a box for extra effort. The plank push ups are actually assisted with the upper body elevated for those of us who aren’t able to do them yet in a full plank ala Z.

Pistol Squat Variation:
Currently, I am unable to do the pistol squats. Standing on an elevated surface and squatting on one leg while touching the toes of the other to the floor was a helpful modification.

If you don’t have a box, you might substitute the lateral push offs with side jump lunges.

Finally broke down and bought a chin up bar. I’ll put it to work soon!

This was a great full body workout. Feel awesome. Thank you.

I’ll try this workout, tomorrow, thanks. But since I am a magician and can read future, I can tell you right now what my pull up score will be… zero :)! I’ll try the negative assisted one till I get a bar to practice though, I promise :)

Ah ah, and this brings me to last weekend, when I challenged my father (think of a Clint Eastwood icy look on me…) in a push up/pull up contest. I managed to beat him in push ups (I set the goal to 40 to catch his interest, I actually did 20, he stopped at 15) and lost to pull ups (I did half :) he did 5). The whole family got involved, my mum did 1 push up and my brother 20 plus 4 pull ups. Note that I’m not 15, I’m nearly 35, and my dad is 62 :) We really had some family fun we haven’t had in a while; and I definitely owe it to BodyRock… I feel like a record that started spinning again.

Thank you!!!

Zuzana, your boyfriend looks like Jason Bourne now :)

where do you buy your fitness clothes at???? I look online and i can’t find anything that looks like yours!!

LOVE LOVE LOVE this workout suzana!!!!

Didn’t think I would get much of a work out but I was wrong.
Thanx for the work out !

Hi Zuzana,

What can I say, love Rude Boy and the whole new album including Russian Roulette even though isn’t sort of a sad song.

I hope your brother in law is having fun in Prague and I will try this workout sometime this week and get back to the little community with my times.

–Chris

I have just started with you and enjoy your workouts so very much and with-out all your pep-talks I probably couldn’t get threw it. Thank you for having this website and I can’t wait to see the new and improved site coming. I hope you keep your older routines,some of the beginer ones are my favorite as I can’t do 10 push ups quite yet. Working hard on that thou. :)

I liked the long hair on Freddy too! He’s still a handsome fella no matter what though… you two are a pretty couple =)

hey first of all,thx for the help i got from your vidoes and work out tips helped me alot:p…
And your recepes are very good!!

When will you be visiting malta again.. it seems like you like it here hehe
Anyways cya and thx for the tips again :)
Tc

Hi Zuzana! As I mentioned before, you are a great inspiration and you got me hooked on exercising again. It is very addictive. I have a question. I have started with a healthy diet and following your advise on eating healthy meals ( small portions) 6 times a day. I do some of your workouts at home and some times go to the gym. I’m fairly thin overall but my legs are really skinny and I mean really skinny ( more then my upper body), especially my calves. It does not help my self confidence since I feel awkard with skinny legs and I do not dare wear shorts or skirts! Will lower body exercises give me more volume on my legs? Or do I have to live with this curse of having very skinny legs (because of genetics)? I’ll definetly be very consistent and work hard to get fit, strong and healthy (and change my legs in spite of genetics lol). I hope you know what I mean. I’d really appreciate your advise.

Thanks a lot…you are great!!

Abrazos y besos ( hugs and kisses) from Mexico…

Lila

hola zuzana… i have 1 question… how you did when you’r start train yourself… how many times in a week and how much time…. sorry for my english… i see you from CHILE, the last country in the planet….

besos….

HEY!
Well i am 15 nd i have been doing your workouts since febuary 7th, 2010… before i used to be more consistent but the last 2weeks i hit a lazy peak and only worked out like 3 times… today i am going to jump back on it with this work out cause i feel the difference in my energy and confidence when i am following your workouts

=) just thought i’d let ya kno

Oh! I forgot another question that’s bugging me. Aren’t you supposed to rest at least a day or two before working out again? You say you work out 5 times a week. When do your muscles rest in order to recover or grow? I’m confused. I want to workout every day but all I read is you need to rest in between. What do you think?

Hi Zuzana and Freddy,
I’m not sure if you want to try this or not. It’s a recipe I found in a cook book that I find is fantastic! Though there is a mayonnaise in it though it could be substituted for salad dressing.

Creamy Potato Salad
> 2 small potatos
> 1/4 cup chopped celery
> 2 tbsps thinly sliced green onion
> 1 hard boiled egg, coarsely chopped ( I usually put in two)
> 1/4 tsp salt
> 1/4 tsp celery seed
> 1/4 cup mayonnaise or salad dressing
> 2 tsp of vinegar (I use balsamic vinegar)
> 1 tsp sugar
> 1 tsp prepared mustard

In covered pot cook potatoes in boiling salted water until tender; drain. Peel and cube.
Combine potatoes, celery, green onion, egg, salt, celery seed and dash pepper.
Combine mayonnaise, vinegar, sugar, and mustard; toss with potato mixture. Chill (optional). Makes two “servings” ( it’s an older book so I’m not sure how much that serving entails)

I’ll be doing your workouts more often, haven’t been able to so much since I’ve been studying like crazy for some exams.

Best wishes,
Alyssa

Hi Z & F

Not sure what is going on, but for some reason I can’t get to the previous entries of daily workouts….
A screen comes up saying
“Database Error – Error establishing Database connection”

Is it something up with the site? Or is it time for me to buy a new laptop ;)

Thanks guys! Keep up the great work.

hello
I’m from Santiago, Chile.
My name is Paul Juen Garces and not any English but thanks to the translators I can communicate with you.
in encounter your very good website, I get started today with the training to mark my body and lose some weight.

I liked the helmet hair. I say its was more rockabilly circa early Johnny Cash; and that is very sexy. The new hair cut looks great on you Frederick and you’ll not need that much product to care for it. Men does have it easy… $5 for a good a cut, I can’t even get lipstick for $5. it is a mans world.

Total time 18mins

Part 1: 19-18-16-17-15-17
Part 2: 17pull ups & 17 push downs ( I did chair assisted pull up, I’m still not able to do regular ones.)
Part: 18-17-15-16-15-12

Suffered my first injury (a la Zuzana) yesterday doing the O Face. I scraped my elbows doing the Plank Up exercise, so all through the pull ups and push down today the suffering continued. I will definitely remember to use a mat next time for Plank Up.

hey fred and zuzanna, nice video,dued z said you have a helmet, that was funny i get my hair cut every week so it doesent look like i need one. well take care!

hello evryone , Zusana i`ve notice that you eat very small portions and I have this questio do you take any type of potein other than the food I mean like suplements, and if you don`t do tou think it is importante?

Hi Zuzana,

Just stumbled upon your videos and this website. Wow this is great! I have a few questions for you, 1st of all do you work out everyday? 2nd of all are these videos the only work out that you do or do you also go to a gym? 3rd of all this is kinda silly to ask but i really like your boob job lol, can you tell me if you had it under muscles or over muscle and if it’s silicone or saline. Hope you’ll reply =) Great videos

Have a great day,

Irina

Zuzana – How do you feel satisfied with such tiny portions? Do you ever feel resentful that you can’t allow yourself more volume? How have you found such peace with the whole process?

I loved this video – I think you guys are such a good couple and you can tell you really love each other :)

I liked seeing a bit of Prague because it just so happens that I’ll be going there in a few weeks! Maybe I’ll bump into you guys; that would be cool! Is there anywhere in particular in Prague you think I should visit?

PS. Just completed Day 30 of my 50-day no sugar challenge!

Yes, I want Freddy to show his workout too. Just a suggestion, can you make a kettlebell workout routine that is good both for men and women? I have 20 lbs and my hubby 35 lbs. Here’s our routine, swing, overhead press, row, high pull up and half TGU (turkish get up). We used tabata for 10 secs rest and 50 secs workout per exercise (in one whole set it’s 8 rounds). We try to do many sets as we can.

I am looking for a good warmup to do before I do your home bootcamp. What do you do???
Thank you for all of your videos! They are so inspiring!

I must say that you are really in a good shapE!!!

That was a fantastic workout, the 5 minute pullups/pushups were one of the most enjoyable sessions I’ve done in a long time :) Thanks!

Also, it was great to see the main square with the Tyn Chapel in the background. We went there for our honeymoon 11 years ago and would love to go back. All those wonderful open air restaurants, bars and beautiful architecture. Have a great day and thanks again.

First of all Zuzana, would like to tell u, that Fred and u are doing a really great job… I gotta tell u I dont know what CZ girls have (my gf is cz), but are the best…. I was in Prague 2 weeks ago just for the wknd and I love that city, I told her(my gf) to go and find u, but she told me it was barely imposible.. Now that I saw u were in Venzels Square, I hope next time I go will meet u both.. keep the hardwork going.. my best wishes

Hi Zuzana,

First of all, your page is AWESOME, you are in a great shape.

I am a guy who doesn´t have the time to go to the gym and I´ve just started to do your excercise posted on October 2009, Does this exercises work for a guy? or do we have to increase the quantity?

I want to congratulate for your exceptional body, your abs and shoulders are pretty much the goal I wanted to have, with obvious differences (I am a guy) jajaja

Hey there guys… This workout looks great going to do it tomorrow. I made cauliflower brains last night and it was delicious! I love curry so I added 3 cardamom pods and 1 1/2 tsps of curry powder at the end with the eggs! Try it it’s gorgeous x

me too, me too. i want to see fredy workout

Your hare looks great, really.

Did this workout this morning after a 35 min weight training session at the gym.

It sure did kick my butt. At some stage my legs were so wobbly I had trouble doing the lunge-kicks properly!

As for the pull up – push up combo: 24 pull ups and 23 push ups!! hectic!!!!

LOVED IT!

i’m excited to try this!! and you all are super cute together!!! :)

Could you do a diet video on that Butter chicken recipe you were talking about? that would be great!

I agree.. it would actually be cool to have random workouts that its Freddy working out and Zuzanna videotaping :)

Hi Zuzana,

Love your work outs. I am basically a runner and am a novice when it comes to weight training. I have been following your workouts. I am really really sore I mean I cannot get down the stairs sore :) feels good BUT I hate that I have to take a break till the soreness goes away. This is where my question is – how long should I wait before I workout again. Is it ok to work the sore muscles ? Are there ways to speed up the recovery of muscles from soreness ?

Thanks very much,

Smitha.

I loved this one, my legs and arms were shaking after I was done! Started out a couple of months ago not even being able to do one pull up and finished doing this workout doing 20, yay!

Oh My God I realy was shaking :D
But I changed some exercises, because I’m not so good like you and don’t have a pull up bar:

My Numbers:
Rud Boy Workout
1. Backward Lunge Kick Up 16 16 12 14 12 12
2. Burpees with Jump 10 5 5 5 5 5
3. Jump Rope 44 35 30 29 32 30

Thank you so much :)

Hi Zuz,
Hi Fred,
I have a question… I want to do those pull-ups one day… :-(
But I just can`t do at least ONE??!
Is there an exercise for beginners, like those baby push-ups on knees?
Thanx for all answers! :-D
Muriel

Your portions that you eat are much smaller than I thought. Perhaps I’m eating too much now so your workouts won’t seem effective in the long run. eeeek! I’ll have to tone them down a bit – my portions were bigger than Freddy’s and that’s not right.

I like this “looks easy” but will “kick my ass” workout. Will definitely try this out later on today.

It is during recovery/”rest” that you actually build muscle. I read “if your muscle is sore to the touch or the soreness limits your range of motion, it’s best that you give the muscle at least another day of rest”–but you could always make it an “active rest” day, which actually speeds recovery by stimulating blood flow which removes waste products like lactic acid–which actually causes much of the soreness–or focus on other muscles/exercises like you said. This workout only feels super intense during the lunges; since the upper body portion is time count down, it might be moderate enough even if a little sore.
I know this response is late. What did you end up doing?

sha sha shaking…

Zuzana,

Im from Brazil and Im a big fan of you. Your exercises are excellent and you are a great example of determination in the fitness world.

PS: Please send a kiss for the brazilian people :)

My question is if my knee hurt after lunges, does that mean I am doing something wrong? I try to make sure my form is right and other knee touching ground. I don’t have any injuries from the past and have recently started working out only from your site.

Hey Zuzana.
Just wondering , would you consider working out if you had a bad amount of rest the night before? Or if you’re over tired what would you do?
Also what would be some good lower back exercises?

Anyways, you’re amazing at what you do! And i love your workouts how affective and challenging they are each time!
keep up the awesome!

Zuzana, I just wanted to stop by and say that I love your accent. Where is it from?

I did the Rude Boy workout last night and was feeling especially strong. My backward lunge with kick ranged from 24 – 20 reps per round and I did 23 pull-ups. Most were assisted pull-ups with a chair. Feeling sore today (especially my butt and lats) but it’s not a ‘bad’ sore. Great quick and dirty work out! Hey – there’s a name you could use for a future workout – ‘The Quick and Dirty’ :)

haha Fred looks like Matt Damon from Bourne identity now.

I heard that for every chest exercise there should be a back exercise. I wanted to ask you what exercises target upper back muscles?

Part 2: 28 Pull Ups and 28 Push Ups.

Legs were definitely shaking. Thanks for another great workout.

u guys r both hot, thanks for sharing your experience when u guys go out. thks for the work out

Just finished this workout & I can’t walk up or down stairs. Your workouts are really kicking my butt which is awesome.

Thanks for all the great workouts & motivation

Much Love,

Kris

hey zuzana,

i was wondering, what kind of camera do you use to record your exercise videos and stuff?? im on the look out cause i want to buy one, and i love how your videos come out… id love to know =D

thank you!

Forgot to say in Part 1: 23-23-22-23-20-20
Part 3: 20-20-20-20-20-20

Got my dip stand for Mother’s Day (arrived today) from my kids so can now add in the Dip Stand exercises.

Today’s workout (with Sean) looks great. Looking forward to trying it out tomorrow.

Thanks and may you have an abundance of success and happiness!

..off topic, but WOW i’ve never been soooooooooooooo motivated just watching any kind of fitness videos until i came upon your videos on youtube. how do you stay so motivated? that’s my problem. there’s times when i’m really motivated to work out, start to see some sort of results, and then quit.

keep the great videos coming because i’ll be trying your fitness exercises from now on.

This is all VERY late.

Wow, this was great. I like how simple it was. The middle part really felt like some intense burpees. I was sure I’d beat you by a lot in that section Zuzana! But I got 23 pullups and 23 pushups, and damn was it hard to have good form on the pullups at the end :)

I averaged 17-20 lunge kicks.

You guys have had some really great new workouts recently, keep up the good work! You’ve helped me see my abs :)

Hi,
For the best results 5 times per week.
Thanks

Hey guys

Could you show some exercises for triceps. I am trying so hard to get triceps but I don’t really see anything visible. Keep up the good work.;)

My posting from May 12 didn’t post.

Part 1: 19-18-16-17-15-17
Part 2: Assisted pull ups 17. Push ups 17
Part 3: 18-17-15-16-15-12

I’m off to do the perverted punisher.

You and Freddy always look like secret agents when youre out in public with those jackets and shades! It makes me smile lol :)

Hey zuzana,

I was just wondering if i could use a bench to put me toes on when doing pull-ups with the pull-up bar. I do not have enough upper strength to pull myself up, so I decided to use a bench, will I one day be able to pull myself up if I keep trying?

Thanks ;-)

Superb workout. Z when are you going to sport a Czech Jersey? I wonder if you and your husband could maybe design a pre-world cup workout. I will be sporting the Honduras jersey. :-)

Part 1–
[25,24,22,23,22,22]
Part 2–-
[25 of each, chin grip]
Part 3-–
[22,22,21,20,22,22]

Hi Zuzana & Freddy
It’s cloudy and raining here all day.Day like this makes me just want to stay on the bed but I decided to get my butt move :) I just finished this one and boy, my legs cant stop shaking!! This one reminds me of your “Triple X” workout becos I couldn’t sit down for couple days, haha. Here is my score
Part 1 : 24,23,20,20,19,18
Part 2 : 20 Pull up and 19 push up
Part 3 : 21,20,19,19,18,18
It was very intensive workout and again thank you for making my day :)

Hi, i’ve never posted a comment until now but i’ve been doing your daily workouts for about a month or two and I just wanted to say thanks for helping me get back on track with exercise, your workouts are exactly what I need and want, keep up the good work!

Hey Muriel,

You can stand on a chair that is a foot or so back (not directly under the chin bar) so that your chin is by the bar, grip the bar then lift your feet, hold for a second or two then lower yourself down in a controlled manner until you are hanging with your arms straight, then put your feet back on the chair, stand up and repeat.
This is like doing ‘negative’ reps with a weight and will build you up so that you will soon be able to pull-up unaided.
I hope that made sense? I hope it helps!

Thank you for all your hard work Zuzana and Freddy, great work outs, great site!

Cheers, mike

Legs shaking

I really appreciate all these work outs. I’ve lost 10lbs since i started, and i’m not “out of shape”, so its made a big difference on my body. I’m so glad i found this site.

On another note, i will be doing this work out once my hamstring heals!

Make sure your front knee doesn’t go past your toes. In other words aim for 90 degree angels, hope that helps.

funny thing is Muriel,

doesn’t matter if you’ve been able to do dozens of chin-ups before, if you don’t do it very regularly it goes, I’m having a rough time of it now.

Great workout. Alot harder than it looked on paper. Here were my scores:

Part 1: 26-26-24-25-24-24

Part 2: pullups: 25 Pushups: 25
first 5 pullups unassisted, then assisted up with chair, unassited down.

Part 3: 26-26-24-23-23-23

My legs are shaking too :)
19-22 backward lungees – a half a year ago I couldn’t dream of a result like this- thanks!!
Pull-ups/push-ups 25 of both but I had a chair for help
Still waiting to be able to do pull-ups without a chair… I can do one and that’s it… But not giving up, there is all the time in the world :)

Thanks for the great site!

Part 1: 27 on each round!!! Last time I only did 24 or 25
Part 2: 23 and 23. Pullups mostly assisted.
Part 3: 27, 27, 26, 26, 25, 25

los-i-n-g…s..t..e…a…m….

But I kicked my ass from last time! My poor bum – I probably won’t be able to walk tomorrow, let alone bike. You rock!!

wow that was great :) Im just wondering, what brand is that sports bra you are wearing? I have tried to find one that really fits and give a little push up. And i liked the one you wore wearing. Please comment back :)

Hi Lara,
most of Zuzana’s bras are from Lululemon! :)

My life is complete. A body rock workout, followed by a yummy protein ball with an apple, Zuzana’s recipe. I use chocolate protein powder, it’s delicious!   This was the first time doing this workout:
Part 1: R: 24, 20, 22
L: 23, 23, 23

Part 2: I used the dip station and did a reverse pushup instead of a pullup. I expected to get more reps than doing a pull up and I was right. I did 44 reverse pushups and 44 pushups.

Part 3: R: 23, 20, 20
L: 22, 21, 22

Great workout today! Just had a hot bath and now it’s bed time. I love having worked out, don’t you just feel so much better everyone?