BodyRock.TV

Thank you so much for your workouts. I am doing them everyday I am seeing results! I have one question, do you think it is ok to workout in the morning BEFORE breakfast?

Thank you,
Minka

Hi guys!

Will try this workout tomorrow. It would be fun to know if Sean has the same diet as you..And thanx for the tip!

Hey there!

Spanish teacher in USA from Spain following your website for a long long time. Crazy about workouts and dance. Didn´t leave a comment before because just making your workouts (my last goal make all the daily workouts in 30 days…GOT IT!) but…your words about a girlfriend for Sean touched my heart…going very fast even without workout ;-) I dream with a better half which I could compete everyday. Thank you!

All the best

I’ve really enjoyed the challenge of the videos and have recruited lots of people to do them with me. It’s also been fun to follow you and your hubby on your adventure. We all agree that Sean’s a cutie but needs to smile more.
Keep up the good work and don’t let up on those men. :)

Ooo…are you making the coconut chicken?? That sounded yummy!

Brutal is a understatement. Wow this was so tough. Thank you for you videos. Quite honestly since I’ve subscribed to your channel on youtube and have been doing alot of your workouts, along with sport stuff and my own workouts, I’ve literally lost about 35-40 lbs. And since I’m done with this workout for today time to go pass out. Brutal.

Poor Sean looked like he wished he’d stayed in Canada in the last video.

Good job you guys!!!, it seems that competition really pays off in terms of improving your personal times =)… You both look great!!!, you are both athletes =)

I wanted to share with you that today I did something soooo not me (at least soooo not me, until today)…. I had a really full day, starting at 7am, and I usually wake up and work out around 6:30am, to start my day at 8:30am… So I had to choose between missing my workout or waking up at 5am… and I woke up at 5am… I dont remember the last time I woke up at 5am for working out… oh yeah… never before….

So today I reallized that an active lifestyle is not a fitness thing but a mind thing instead… Fitness starts in our minds by being able to really decide what to do with our time and bodies =)

You guys dont know (well, I think you do), how much I have learned about myself during the past 2 months that I have been working out with you =)

Lots of love, Laura

One other question, I’m thinking about getting the dip station as a birthday present to myself. :) Do you think it’s worth it?

I have never broke such a heavy sweat doing any of these other exercises. Great workout!

I agree with you both burpees, pullups and the ninja jump tucks are the toughest. I psych myself out for the n jump tucks- telling myself I’m not gonna make it to my feet- any suggestions on how to get past this personal psych out? I’m afraid I’m gonna fall forward and land on my face. Wish I knew a great hot single cutie for ya Sean, your quit the looker LOL

i thnk sean is doing pretty good for having never done these sort of workouts before..he will be a pro if he keeps at it!!! Zuzana is an awesome teacher..

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….

oh, momma! Sean is a total hottie! He did look like he was really suffering those ninja jump tucks. This work out looks crazy hard, I’ll have to put it down for my goal in 2 months (I’ve only been working out with you for 6 weeks so far). Thanks!

I love your workouts! You always have a new exercise that I have never seen before like the ninja jump tucks – love those! I also really like the recipe videos that you post and would like to see more so that I can eat healthier. If you don’t mind me asking, how many years have you been working out on a consistent basis? I also wonder what a normal day is like for you, like what else do you spend your time doing? I find you such an inspiration and want to thank you for letting us into your life.

Tell Sean to take off the shirt. Hahaha

Killer routine you guys almost didn’t make it LOL Make your

Hi Zuzanna, I just wanted to say that its really “nice” seeing a guy struggle with the workouts. Iv been following you for months now and if i ever talk to my boyfriend or any guy about what i do they claim its so easy and its nothing compared to what they do. Just goes to show how intensive your workouts are, and I am really happy I stumbled upon your site. You give me that extra push I couldnt find on my own, much appreciated = )

Canada

Hi guys:

I just completed the 550 reps training and guess what? I have beaten everyone there. Nobody has higher time than mine !!! ;o) je,je
Point is … I did it! When I saw it posted, I respectfully skip it because I did not trust in my strength, but I did it.
Thank you for being so persistent in the way to do the exercises. I just realized today that a couple of exercises are not as hard as I thought just because I was not paying attention to the form.
Photos of the 550 reps work out are also a piece of art, just as the whole site: videos and photos, and everything else, starting for the teacher.
Do you do all the photos and videos by yourself Frederick? What a lucky people you are for doing what you do and how lucky we are for this time you share with all of us to show us how to get the best of us.
Congrats again and again …. and again for the great work !!
Nice see Sean working out ;O)

Tere

Hey Zuzana,
Do you mainly stick to the workouts that you post bodyrock.tv or do you incorporate other exercise throughout the day as well? Do you run or bike, any other cardio?
Thanks and keep spreading the healthy motivation.

Dan

Sean, I see you made good time on this workout. What do you think was the difference between today and yesterday?

Zuzana, how did you and Frederick meet? Was it through fitness?

Thank you for your videos. It is helping me to take my fitness to a new level and re-energize me. Fitting better into a swimsuit isn’t a bad outcome either ;0

I think Freddies brother should wear a little top just like zuzana….possibly no top :)

I have a little tip for those of you who have computer jobs or sit a long time. If you have a stability ball, sit on that instead of a normal chair because it will help improve your posture and you’ll also have to engage your core more to stabilize yourself on the ball. And another thing, if you work in a cubicles and you have to get some information to another coworker or your boss, instead of just emailing them, walk to where they are and deliver the message that way. You’ll be getting up and walking around, plus the message will be taken more seriously. Little things do add up.

Hello, I am interested if you do any weight training along with these workouts. I was reading an early post that was taking about how women should pick up weights but I have not seen any of your routines that have weights in them.

Umm.. I believe the last time you did this one was March.. It was called Abs on Fire :)
Good workout

Hi Zuzana, Freddy, & Sean,

Just out of curiosity, what does Sean’s diet consist of? Does he follow clean-eating like you do?

tell Sean to look me up on facebook! i have a passion for fitness as well and i find him attractive. :) i think he’d dig me.

be well!

L

I finished in 20:27:36! I was struggling a little with nausea today – I think I didn’t wait long enough after breakfast. I also think that – while it seems to work wonders for you – for me, coffee before a workout makes me really lightheaded. Burpees are getting easier for me all the time, which is so cool because they used to almost kill me!

Poor Sean – I bet he thought he was just coming for a visit! Sean, you look great and, especially considering this is a new kind of training for you, I’m totally impressed by your results.

Thanks Z and Freddy for posting these and Sean for being a good sport about being filmed on your vacation.

x

zuzanna and sean

do you have to take a nap after these kinds of workouts? cause i do! i’m so tired. does that mean anything?
and does sean feel sore after these workouts? cause when i first started doing these i could not move for a couple of days. i felt like an old lady walking around everywhere! it was so hard to go down the stairs and to even sit down! O.o

hi,
Im 16 years old girl from finland and i really love your workouts. I did this workout first time in March 2 and my time was 20:29 and today (15.5) my time was 17:35 :) thank you guys for good workouts and regards from finland

Hi Zuzana,

Males have more testosterone. So of course we beat you at weight lifting and that sort of thing, but you would run circles around me and probably Sean and Frederick. If you really wanted to be a lot bulker you could challenge us in weight lifting. I think I like you the way you are as it would seem many do. 8-)

It’s easy to cheat if you’re not careful about form and which exact exercise you’re doing. An example: leg raises and knee raises though similar are not at the same level of difficulty. I can easily do 20 knee raises whereas I find 20 leg raises hard. I think a major thing that slowed you down the first time around was the Pull-ups against the rough wall in Malta.

I love Burpees and your Ninja Jump Tucks because they are hard and produce lots of sweat and both are nice warm up exercises.

You all take care,
–Chris

Hi there, Im new to your site and I think its absolutely awesome! With all these workouts, how often should I aim to do it (4-5x a week/ everyday)? Alternate the workouts or stick to one workoout per week? Help please! :)

Thanks Zu!

21:23….BUT..i halped myself by putting my legs on the wall in the pull ups and put my knees on the floor half of the burpees and i know its a big different but i didnt want to rest too much..

and you are absolutely right about what you said at the end, sitting is BAD for us! so if you have to sit use fit ball (pilates ball) because you still have to stabilized yourself so your body stays active all the time.

great workouts i do them all the time!
and your body inspire me to do more!

All of you are very good :)! Keep the good work guys xx

Hey just came accross your site; your body is Amazing! I love your workout on the rooftop. why do you never see your husband do any workouts?

Looks like a nice work out :) I will do it on monday! (today is resting day, and tomorrow is yesterdays workout). Love all your workouts and I am starting too see very nice results and I am close to addicted (or maybe I am :O)

However, came up with a little idea to your website… I am going on vacation next week and wanted to continue doing your workouts, however, I wont have any internet connection and all I will bring is a skipping robe and a rubber band for resistance and ofc my gymboss timer!
It would be great if you could make a “no equipment sector” on your website so people can easily find work outs to do while travelling, I know quite many of the work outs require no equipment or only a skipping rope and a exercise mat (where I will use a towel).

Thanks for a great webside :)

Keep up the good work Sean! It’s so awesome of you to be part of the videos!

You guys really are the bomb (all 3 of ya). We all LOVE Sean since he is such a hottie. We would say that about Frederick too but he is married. And, Zuzanna, you know your a brick house too!!! Thank you all for keeping me motivated. I notice my knees hurting some days so I have to do different exercise but your routines are very motivating and watching you guys is so much fun.

do you happen to have an outline of your pre-workout warm-up? i see the old videos, but i’d like to follow it to a T. THANKS!!

Hi Zuzana,

I have been following your website for quite sometime (since the original reverse push-ups (bridging)). Remained anonymous until now. Been inspired about your body-weight exercise. In fact, much of your philosophy has been the same as mine, focusing on functional strength rather than “pushing machines.” It’s no good if you can max out the weights on a machine but you can’t apply it in daily life or get “useless” muscle bulk that it prevents you from going through a joint’s normal range of motion.

Perhaps it’s also because I’m just finished physical (physio) therapy school that I am biased on functional exercises and biomechanics of the body.

Much of what your workouts are circuit-training, combining the best of 4 aspects in a workout: cardio, strength-training, endurance, and ploymetrics. I have been doing this type of training for a while, and although I may not be able to bench or do weights as much as my other friends who weight train daily, I am faster, functionally stronger, and can endure much longer.

So why do many guys fear away from your workouts and always stay near the weight machines? Media has something to do with it, portraying guys with huge muscles getting all the attention while belittling those who have small muscles. Many guys want to “get big” so they focus on only weight training, but then they loose other functional factors, such as endurance. Many times, when one does weight training, they only focus on one part (such as the chest). This creates muscle imbalances which makes the body more prone to injury. Another reason why full body exercises is beneficial for a healthy person.

Perhaps one of the biggest fear factor is because guys have been using machines for so long and they loose a lot of coordination and neuromuscular control and body image. There’s no stability needed performing a machine versus free weights or body-weighted exercise, so if one only uses machines, they loose on working on the muscle stabilizers in the arms, legs, and core. When they see you going from the floor to jumping up, they say to themselves, I can’t do it and/or I don’t want to look like a sissy. (partly also why one never really see a lot of guys in aerobic classes as well). They don’t want to make a fool of themselves so they shy away. But it does not take long until their body gets used to the load and movement.

Sorry if my post is kinda long.

Kudos to you, Fred, and Sean and hope that you continue this mindset.

BTW: 19 min 38.75 sec for perverted punishment (I have no jump/skip rope so I did jump splits in stead)

Hi Guys,

Done…this WAS brutal! Time : 21 min 9 sec

Good workout Sean.

do anyone know about zuzana height and wieght?

Since Sean is fit aswell, does that mean that all of Frederick’s family are? Did Zuzanna always work out too? I’m just wondering how this approach to fitness all started for you guys, and also how you met each other!

hey zuzana, i dont know if anybody has said this yet, but did you realize you did this workout at the end of march? it was renamed abs on fire workout, and the only difference was that you did reverse push ups instead of pullups. Your time was 23 minutes 39 seconds, so you still beat your personal best today! lol but im sure the one today was harder since you did real pull ups instead of the reverse push ups

Hey, My dear Zuzi, Freddy and Sean!!!

It`s been quite a while since I posted a comment, although I am coming here – to your site – every single day.

Well, you are still number one for me, better every day, acctualy! I have improved sooo much. And lost quite some body fat. I am so happy to be in my body right now, I am feeling the best of all my life! SOOO HAPPY! All thanks to you. Also your diet tips – they are priceleless. THANK YOU GUYS!!!! MYOU HAVE CHANGED MY LIFE SOOO MUCH! :D
I LOVE YOU. And I just can`t thank you enough…

So, today I did this workout for my fourth! :D time and improved a lot! First time my time was 20 minutes (december), second time, it was 18 minutes (january), third time – 16 minutes (march) and today in was 15 minutes. It is CRAZY!!! I know. I can not believe it myself, really. But it is true, well, at least I think it is and I think I am not dreaming all that, haha!
I am a better person in so many ways….

Sean is a cuttie, ah. Well, if I would be single, I would take the first plane from Slovenia to Prague and kick Zuzana`s butt at her workouts! :D It would deffinetelly be easy to be your best friend, Zuzi :D.

Have a nice day guys, I am having a time of my life, all thanks to you…

“See Ya”,

Tina

P.S.1.: how old is Sean? Is he staying for longer?

P.S.2.: great tip with less sitting….are you reading Mr. Othake? ;)
Did you try with gymnastic ball for sitting? I am using it for my computer work all the time, no need for chair anymore! I can highly recomend it.

Hi chely,

Well, I am not sure if it is OK that you have a need to take a nap after these type of workout.
Simply because these workouts are suppose to be hard, but they should also fill you with lots of energy and great feeling all day long. They really should, and it also is my experience.
So, I don`t know what to suggest you…maybe they are just not for you? Cause we should workout to feel great, not sleepy…

Best,

Tina

Samantha, it’s totally worth it – think of how great your upper body and abs will look if you use that tool very often! It’s an investment in yourself!!! Happy Birthday!!!

Hey Chely,
being sore is totally normal especially if you’re new to Zuzana’s workouts. They look easy but only because she’s performing them – she’s been doing them at least two years, 5 times a week whereas you’re a total beginner.
Take it easy, don’t try to do as many reps, but do these workouts consistently almost every day because that’s how you’ll get stronger. If you’re super sore, take the day off but do something else – go for a walk, hike or swim, or lightly stretch for at least 20 minutes. If you engage in some kind of a gentle activity, it’ll alleviate your sore muscles. Also, drink a lot of water to flush out the lactic acid build up in your sore muscles.

I had a breakthrough this morning, I was able to do regular pull ups and the dreaded (for me) Ninja Jump Tuck. My time 29:36 for 3 rounds was slow but I needed to conquer these two exercises.

Sean, I hope you’re ready for all the proposals coming your way from the ladies. Zuzana kinda drew you under the bus with her comment of hoping you find a girlfriend. Don’t worry I’m a happily married woman, but I do have a drop dead friend here in Canada if you’re interested :)Just kidding.

How you into traveling like Zuzana and Frederick?

Have a great day all three of you.

Hey you guys,
Sean, nice work! Were you sore from yesterday’s workout? You’ll come home in a better shape that when you came to Prague, man! Keep at it! Also, what does your diet consist of? Are you eating similarly as Zuzana & Freddy?
Freddy, I think it’s time that you work out IN FRONT of the camerea since poor Sean is doing it! We all wanna see you!!!
Thank you guys so much for your videos, I’m having a blast watching them and feel awesome after completing your workouts!!!
Much love from the good ol’ US of A.

Where He live in canada????And is so cute!! :P I did this workout 2d and my score is 25,32 for the first time! :)
Thank you!

Hi everyone,

I really want to buy the pull up bar but I’m afraid that it will damage my door frame which made of wood.
so…I wanna to ask anyone who bought it, did it damage your door frame? Are you satisfied?if there some flaw I would like to hear about it from anyone….and how wide the door should be? I know that it a lots of questions but please help me!!
and i just wanted to say that it is great to see Sean doing your workout but we want to see Frederick too!

love Noy

My everything hurts!

23:00

Yay sean!

Zzzzzz

Just throwing it out there…Sean can look me up on Facebook too! He is certainly attractive and we might have some stuff in commmon!

Hi Zuzana and Frederick and Sean…..:-))))
hey I just came back from our trip to New York-wich was great!!!!-,and I can say I AM REALLY LOOKING FORWARD TO FINALLY STARTING AGAIN WITH YOUR WORKOUTS!!!!!You once said that one will always find the chance to at least take 15 min time for workout.I thought so too.But I must say the last 3 weeks I couldn’t.But tomorrow I will start again.I will kick my ass.And I will hopefully succeed in overcoming my affectation for eating.Working out is not the problem but eating those little portions is a really big challenge for me every time!!!!How did you succeed in that?Do you have a little advice for me????Before eating I always say to myself stop at the right time,but than I miss the moment and in the end I ate the whole plate although I wanted to eat the half!!!!!Grrrrrrrrrrrrrrrr

Hi Zuzi,
First I would like to thank you for the great exercises that you prepare for us. I decided to finally turn to my fat, then I start to train under you 3-4 days a week + 1 day per week course + 1 day a week swimming and walking 1.5 hours every day. I hope that it helps me lose weight, I measure 164 cm and weigh 74 kg, 10 kg is excess fat. I try to practice three months and then get back what is the result. Thank you again for a wonderful exercise and I apologize for the many mistakes in my English translation, my English is not good.
Good luck with the next exercises :).

Hi Zuzana,

Just did the workout- excellent! I finished in 22 min and 47 seconds but I don’t have a jump rope so I did jumping jacks instead. That might have made me a little faster not having to deal with the rope.

I have been using your workouts as my second workout for the day or my cardio portion even though I am working full body muscles as well.

I still go to the gym and work two muscle groups afterwards with my husband. I feel pain in my calf muscles now that I never thought I could have! OUCH!

I think you look amazing… my goal is to get to where you are at. Question: What is your percentage of body fat, do you know or have you ever checked it?

Thanks! :)

Thanks! I really enjoy working with Freddy and Zuzana.

I just did this in our living room.
That’s one thing I absolutely love about your workouts, no need to go to the gym! Saves. Lot of time and money.
It took me 21:31:3
and let me tell you, what a great burn! By the 7th burpee at the last round I bought I was gonna die.
My abs hurt so bad! Love it :)
(I accidentally did 10 knee raises during the first round)

Hi,

I think it’s kind of funny you are torturing your brother-in-law with vicious workouts durring his visit, and then snuck in a little “trytomarryhimoff” as well hehe. If he is anything like you or Freddy, then you won’t have a problem finding a lady who will be interested. I sometimes wonder if guys who care about fitness have the same problems dating as fit women do. Most of the guys I meet are initially interested that I workout but once they realize I “actually” workout hard so I’ll be in shape for all the hiking/biking/etc. I love to do, they get intimidated. It could be the fact that I have very little time w/ college/work/etc. so I often try to have a workout date instead of a traditional kind of dinner & movie thing. Anyway, there has to be a guy out there who appreciates the sweaty, kicking-his-butt experience, and finds it romantic, just aint found him yet. :)

*Don’t worry Sean I felt like I was going to be sick yesterday too, & I’ve been doing these excersises for over a year now lol. You will get into really awesome shape very quickly though no worries. The best part is, the more you get into shape the harder you can do the workout and just keep getting faster and stronger. :D

Have a nice day,
Mary Liz

I totally agree! I have a yoga/stability ball up at my office desk and another one at my home office since I work at both places. I bounce and stretch on them when I am working or studying/doing homework. There are so many benefits of throwing out your old desk chair for a yoga ball. I’m going to try to add some hinee tightening moments to my day like Zuzanna suggested too.

hey, you should start off with simpler workouts or just do it 1 time around if you can’t move or need to take a nap after.. these are intense!

I have no problem with becoming Sean’s girlfriend and try to kick your ass! lol

18mins29secs. I was really happy with my score. I’ll have to put this in the top 5 for your hardest workouts so far. It takes complete discipline and will. I have done 27 different workouts of yours since March 7th now. I can honestly say that thanks to your workouts, i am in the best shape of my life(29 yrs old). Thanks as always Zu and Freddie.

Excellent butt kicking work out… completed 28:51, still struggle with good form, and ninja jump tucks was super hard for me.

haha yesterday I did Full Body Assult Workout, which is all the same exercises just with intervals. Great workout. Will have to try this version one day.
Thanks guys!

Hi!

I’m a guy who will turn 40 this year and never really trained at all before. What changed me to start following your exercises was that I don’t really need to go to a gym or buy a load of training gears.

I can’t really keep up with the number of reps you do but I do your exercises every day now and I’m starting to feel the effects of it.

So thank you so much for the inspiration for me to start working out.

Better late than never eh?

Five times a week is a good number.

How about shooting some videos somewhere outside again(possibly incorporating running up stairs or something like that)? Today I went to a nearby park (no people there) here in Prague and did a few of your exercises there. It was great!

Does the the Ninja Jumps Tucks imply jumping forward at the first bounce or just upwards ?

Thank you

Ahoj Zuzano,
mám jen jednu malou otázku – chtěla bych vyzkoušet nějakou lezeckou stěnu v Praze, ale bohužel nemám zatím žádné zkušenosti… Nemohla bys mi prozradit, kde je ta, na které jste před pár dny byli? A jaké to tam je? Ostatní informace bych si zjistila, jen mě zajímalo, jestli bys ji doporučila i naprostýmu začátečníkovi, jako jsem já :)
Jinak tvoje cvičení jsou naprosto úžasný, cvičím tři dny po sobě a pak den volna a musím říct, že na ty volný dny se často ani netěším :) Ale pořád mám hodně moc co zlepšovat. Díky moc,
Markéta

I have a problem doing the Ninja Jump Tucks. How do you do them?

hy Zuzzana
I’m new to ur site n workouts,it’s the first workout i have ever tried of urs,im a gym person but ur workout was pretty much hard on me n great thing was it didnt take that much amount of time,hy if i follow ur daily workouts will i b able to have a body somewhat like u :P
approx how much calories burns in ur each workout
waitin’ for ur reply

FYI! I started doing your workouts around December 2009. Since then I have gone from a size 8 to a size 6 and can proudly wear skinny jeans again! I’m 34 and haven’t looked this good since I was 21. I did the Perverted Punisher on December 12, 2009 and completed it in 32 minutes. On May 15, 2010 I completed it in 26 minutes!
Thanks for your website. I love these workouts.

Z, this is so much fun with someone else trying as hard as you.I did not beat either of yours time but did my best which I think you would say is fine.
Thanks.

Oh my goodness! YOU need to tighten your bum?? Wow. You’re awesome. I really enjoy your work/ workouts, explanations and everything. Keep up the good work.

My time was 16:31:10- F/25yr
Very brutal workout, tough cardio and lactic tolerance test. My lungs still burn a bit.

My time is quick because I took no break between sets and hustled through the reps even though at the end of some of them I doubled over gasping. These exercises are great, it’s really showing me my weaknesses and where I need to get stronger.

Above all, thank you so much for sharing your fitness passion and creativity, it is so inspiring. Sean, you’re doing awesome, I think you show improvements in HIIT in just 1-2 days, very amazing fitness.

I’d like to see a head to head with Sean and Freddie. TY!
-Steph

is nice to race with you guys
I did in 20min36.9s
thanks for great workout :-}

Another interesting workout I have to try. I’m so sore from the workout I did yesterday. I decided to rest today since its the weekend but I’ll pick it up tomorrow. Anyways, Good job to everyone who works out!

Hi Zuzana
I am from Poland
I found your website few days ago
I did some workout Was SO HARD! but I like it, I really enjoy working with you. I will do more:)
THANKS

Zuzana,

Thank you for this site! I’m following your workouts and working up to the more brutal ones, but I will get there.

I also wanted to say thank you for your passion. It’s nice to see someone with passion that is real. Reading the last blog and your hopes for your brother-in-law, it was really moving and inspiring because to me, it shows how much of a great individual you are and how caring you are.

Besides all the physical benefits that we know that working out can give us, I’m curious what your driving motivator is. What kept you going when you first started working out?

Thanks.

-Ash

Hi Zuzana,Frederick & Sean,
Great workout.So happy to see how someone else not accustomed to that type of workout does it. (very handsome partner!)It isn’t easy but with practice one does get better. Zuzana I do realize how important form is and always try to remember that when I’m doing these workouts. I recently did your sexy summer body workout, didn’t finish in 20 minutes but finished.OMG!!!!! THE PAIN! I must say it’s now my new favorite because of the challenge. The time challenge is good but sometimes all I want is variety and you never cease to amaze me. Thank You Zuzana,Frederick and Sean.
This is the best website I’ve ever come across. Can’t wait for the new tasty recipe tomorrow. I’m giddy with excitement.
MinnieV.
:)

Listen to your body. If you feel good before eating, I definitely think it is better to workout before breakfast. I workout everyday before breakfast.

I finished it in 18 mins and 20 sec really good workout i i probably would add a couple more exercises but still cool enough for me looking forward for more!!

I’m in the same boat as you, Iris – I know this sounds bad but I’m glad I’m not alone!

I can’t give any advice as I’m still struggling with it – I’m in Paris at the moment and you know how amazing the pastries, croissants, macarons are here. Well, I just try to incorporate a salad into every meal when I can… I used to hate raw veggies but I’m starting to like it, especially with different dressing that I make at home (Asian sesame vinaigrette, lemon, good ol’ balsamic vinaigrette…) of course I steer clear of creamy dressings and make my own vinaigrettes. Sorry if this wasn’t too helpful, but hopefully at the very least you don’t feel alone in this frustration!

I used to feel sleepy too… and then I reallized I might have been overexercising…. So what I did is having an active rest day twice in a week, instead of only one day… at least for me, this gave me a lot of strength and energy, even in the days I work out…

Good luck!, L

wow! today i think is the first time that i really felt that i pushed hard! i finished in 23:50! n i know i could have pushed a little more and beat at least Fredrick’s time! but mb nxt time. n yeah, i did the ninja jump tucks correctly for the first time!

So it is cool to see Sean do the exercisers because I look kinda like how he does. About the third round during my rest seconds I am saying to my self, “she’s crazy, she’s crazy”. It is really a compliment because I am talking about the crazy good shape that Zuzana must be in because she looks like such a pro and she makes it look easy sometimes but it is really very intense. lol Thank you all again for sharing.

Hey Zuzana! i have a question, i’ve been doing your workouts since February this year, it started cos i wanted to lose weight, not much, just 3 or 4 kgs, i started to eat 5 times a day less than a month ago trying to eat smalls portions, but if it comes on veggies i just eat them all..:)

anyways, my question is, i notice my body changed a lot, i look mooore better than before, i have more definition on my muscles, my hips are not too wide now :) my waist is smaller.. but everytime im in the balance, my weight is just the same, i didn’t lose weight.. i was in a party last night and i saw my friends since a looong time ago and they noticed my body changed, and it was fantastic! but my weight is just the same.. why is that possible? and why im not losing weight? if u have any ideas or any hints or comments please let me know!!!
Wishing the best for u all! u changed my lifeee!!!

D

If you’re not a little tired, you aren’t pushing yourself! I started following Zuzana a couple months ago and realized quickly that this was something that I’d have to work up to over time. At first, I couldn’t finish as many rounds of some workouts and I always, always was sore the next day. As your body adapts, the soreness won’t be as bad and you won’t be as wiped out. Just keep with it!

Good showing, Sean. You’re picking up on this quick :)

This one was fun! Rib finally felt happy enough to permit pullups…

(subbed standard Jumping Jacks for Rope Jacks, but slow to mimic rep speed)

[16:42]

I started doing these workouts about 20 days ago…my question though is it normal to have weight gain? I have gained 5 pounds! My pants seem to be much tighter in my thighs. I understand I am gaining muscle but will I continue to gain weight? I started off at 118 pounds and I am 5’6″. I eat low carbs and high protein and havent changed my eating habits from before starting this work out.

Hi Zuzana,

My time for this workout was 19:45 :( I did worse than my PB of 17:21 probably cuz I worked 12 hours today. Oh well, at least I made time to fit in my workout :)

Watching Sean do these workouts brings back memories of the first time I started doing your workouts, feeling that I would struggle as I do in most workouts but completely shocked at how difficult they were. I was working out with weights and doing cardio on the treadmill and was feeling that I was in pretty good condition but was completely pounded into the floor once I started doing your exercises, one after another. My brother and I are now at the point where we’re trying to see how many reps we can do for as meny exercise we can do, one after another. with a little rest betweeen each exercise my brother is up to a 1000 reps and I’m in the 800 range. Please continue to challenge Sean with your workouts, it is so enjoyable to see Sean get his butt kicked by workouts I thought, at the time, were no big deal.

I wish Zuzana and Freddy would reply to peoples comments and questions more, like you all used to. Now, no one hardly gets a response. What’s up with that?

I think its a really good idea to show Freddy & Sean doing your workouts. They are both fit guys and it shows how hard your workouts really are (& how fit you are). I bet more men will try them after these videos. Also, do you guys miss where you use to live? It always looked so beautiful there.

hi suz,
i am defienatly missing on something,
how many reps of everything?

Hi! I really appreciate that you make these videos and that you share them with us. They are really helpful, especially for those of us, who don´t like going to gym, who don´t have enough time for it or simply those, who can´t efford it. I just have one question – you shared with us where you grew up, you let us see your house, but actually I didn´t find anywhere what do you do for living? Are you a fitness instructor or something? I´m sorry if the question is too straight ;) Take care, Marcela

PS: asi na tom něco bude, že češky jsou nejhezčí ;)

Hey,
I’d like to try with the stability ball, but I couldn’t figure out which size I would need… my table is 70 cm. high.
Should my feet be able to touch the ground or not?
If it’s 55 cm. I think it would fit as a normal chair in hight, but if it’s 65 cm. it would fit as an exercise ball… maybe. I have no clue…
but my hight is 173 cm.

Yes still room for improvement always!! Yes these workouts are really hard and very different than the traditional workout at the gym. After Body Rock workouts it feels like I’ve done my full weight workout and cardio at the gym in a fraction of the time. Working with Zuzana is awesome!

These workouts are hard for me because I’m not used to training with this type of intensity. These are not “girly” workouts.;) I’m getting strength, core, and cardio in these workouts. I really want to improve on my core strength for right now. I have several different things I need to work on but I want to really focus on that. I really like the challenge of these workouts so i’m sticking with it. Also, these workouts are constantly changing so your body never gets a chance to adapt. You should ask your husband to try the perverted punishment workout and see how he likes it?;) I bet once he is done he will have a different perception for sure!
Take Care

Hi Zuzana and frederick, i always follow your workout and i enjoy it a lot. However, im just wondering by doing all these means i dont have to do anymore boring cardion workout on the treadmill?
Thanks

Hi
i am najeeb and my wife mala we both are love your workouts and we do same. you both guy amazing really really hepfull and i loss more then 20KG
and now just we wanna know abuot foods for fat reducing and how many meals iwe cane take per day.
Thank You Both of you

Hi Zuzana!!
I’m a 12 years old girl and I just wanted to tell you something about my ‘Fitness-History’. I hope it’s not too boring for you but I just want to get rid of it ;)
I never was a totally lazy nor a totally active kid. I never really thought about what I eat or in what shape I am which is, I think, pretty normal for a child ;)
But there was one time when I had a cold and I couldn’t go to school for one week or so and I was just bored. I had a lot of time but nothing to do. So I just ate. Sweets. A lot. Just then I quit my regular sport because I had too much school stuff to do. This situation stayed for about one or two months. Then I realized what I did. I gained about 8kg. Sure that wasn’t the end of the world but for me it was very bad.
Immediately I stopped eating sweets, worked out every day and I lost weight. But that wasn’t fast enough for me. Every girl in my class was thinner than I was, so I felt fat all the time. It was really depressive and although I lost weight(10kg) I had total complexes about my whole body.
I started counting calories, eat few… I wasn’t lucky about that but well…
I found a workout routine that I did every day which was too often. The burden for my knees was too big but I didn’t listen to my body soon enough and the problems went bigger. I had to take a time off and I was very sad.
Till I found your site!!! The first time I saw you my mouth was just standing open because I couldn’t believe how good you look!!! I started doing your workouts and felt better immediately. I was getting fitter and stronger and I really enjoyed your workouts!
But I didn’t really cured my knee problems which is why they came back after a time. Again I had to stop doing workouts for a few days. My fitness-level went down a bit but I can bear it ;)
My knees are better know and I can do sport again!
When my BFF watched my once when I did the S&M workout she said I had to be insane to get my body through this torture but I just enjoy the torture!!! :D
With my story I just wanted to thank you SOOOOOOOOOOOOOOOOO much!!!!!!!!!!!!!!! Now I’m living healthier and I’m a lot stronger and fitter now!!
Just keep going you’re sooooooooo amazing!!!
Greetings from Germany
Lari

wow! this was the first workout I really struggled with! but I pushed really hard and completed it in 22 minutes :) I have always been in shape but your workouts are giving me the results I’ve always wanted! Thank you so much! my husband is going to start doing these workouts with me too ;)

your fan from florida :)

Hi, I would like to hear your opinion about interval training exercise and wide calves? I am a size 8-10 and exercise regularly, both according to this website and occasional bike or running. However, I cannot get rid of fat on my ass, hips as I would wish and what I am more concerned on my calves!!! I read somewhere that interval training is not a good exercise for this as they might become wider because of the muscle grow?

23:23 but i think i hurt my back.. no problem i’m used to it ;). the objective is to strengthen my core so i have less back problems.
Thanks for the website.

Hi Zuzana,Freddy and Sean,

Do you guys take any multivitamins or just rely on the nutrients from your food intake? Just curious… Thanks again for the awesome workouts!! :)

26.43 But substituted leg raises with knee raises and 10 instead of 5.

Hi Zuzanna!
I also found ur workouts recently and so impressed and inspired, therefore now I have got a role model, as Frederick advised to have, which is You!
I read I could ask questions to u, donno if I could do so just right here…
I’m 22 and look like I m slim when got the clothes on, but lack muscles big time. I’m working out more than half a year after giving birth with weights, but can’t build muscles with extra fat, so my question is whether I should consume bodybuilding dietary supplements like protein, l-carnitine and other supplements?
Will be so grateful for ur answer!!!!

good work Sean

20.48 but I cheated as I didn’t do ninja jump tucks (my knee hurts, but I still didn’t want to completely skip my workout).

I want to tell you that since I’ve been working out regulary with you, my allergy has improved (not to mention my general fitness and form) and it’s not as severe as it used to be – so thank you very much for that :)

Best,
Justyna

Did this today.. very demanding in the 3rd round.. but great rush.did this in 30 mins had to catch my breath a few times! keep these workouts coming they are great!

That was fabulous, keep up the great work you are a joy to train with :) I can see results already and I only started two weeks ago. I thought I was in shape before, but you take it to the next level and I’m finally seeing the results I want for my body. Thank you!

love your workouts but my bf thinks I will become too buff and makes me feel self conscious about working out too much, I will do these anyway because you look great and I will too!

25 min 10 sec, wow I was sweating like hell!!!!! But I loved it anyway !!! And to all the people who are starting with Zuzana, don’t worrie you’ll get use to it realy soon… Don’t stop!!! Belive it !!!

how many reps of each exercise do you do per round?

“So check out Sean…” Oh, I’m checking out Sean. Haha. That workout was so much harder than it looked. The burpees were killer! Zuzana, you are indeed my hero.

Hey Zuzana!! Nice work!! I have a question. I’m doing a mountain biking marathon next Saturday May 22! It’s 26 miles and there is 5000 feet of elevation we climb. I do your workouts regularly plus have been training for this event. Should i take it easy this week and do more active rest type stuff or not workout at all and just rest my body or continue to train??? And just focus on my diet all week!! I just feel if i don’t do much i’ll lose some strength and cardio capasity. WHAT SHOULD I DO???? you seemed like a good person to ask??

Dear Zuzana, I want to thank you for being such an inspiration for me so much so that at the time I really see changes in my body more quickly than with another kind of woukouts. I feel stronger and my body self esteem has grew up. I need to work on my technique in some exercises and I will try to beat you but I am on the road. My goal is to look so good like you ;).
What a great site!!!

I actually GROWLED during that workout. I loved it.

Also, I would like to share the workout I did earlier today:

Set your timer for 1 interval of 10 minutes and complete as many rounds you can of the following sequence in 10 minutes:

50 High Knees with a Jump Rope
10 Pushups
10 Mountain Climbers

Reset your timer for the same (1 10-minute interval) and complete as many rounds you can of the following sequence in 10 minutes:

25 Side Lunges with a Jump Up (Right or Left)
25 Side Lunges with a Jump Up (Right or Left)
10 Reverse Pushups
5 Hanging Leg Raises

Then set your timer to the stopwatch function and see how long it takes you to do 20 Burpees with a Divebomber pushup and a Star Jump.

This obliterated me after Perverted Punisher and the Sexy Summer Body workouts.

Have a great day!

xoxo,

Stephenie

Hi Zuzanna,
I would like to ask you a few questions!
Do you follow a regular job or do you only live from posting fitness clips?
Is this 20 minute routine everything you do each day to get this shape?
And how old are you?
Thank you for answering my questions,
greets
verena

Hi, Zuzana, you are from czech republic?

Zuzana that was fun! I have question for Sean (((: um do you enjoy this exercise better compared to standard exercises in weight room? I reach ecstasy faster this style so I enjoyed very much um but I did feel whipped in parts (like last round burpees) thought of you there with me & made it threw, thankx Another curiosity of mine is your take on Prague! I live in Arizona but wish to visit Prague, Germany, Italy many places! purchased passport and saving money for my wish.
so I hope you had an enjoyable day you should comment back, email me if you desire csingchicklil13@yahoo otherwise I’ll check up on Zuzana’s site

Hi Zuzana !
I like all the workout they are great. Is frederick your couch or your partner? Please explain.

Hey Zuzana,
I’m on day 5 of attempting to do your workouts everyday, to get a great summer body and beyond. Before this I had been faithfully doing just normal workout videos that you buy, like Tae Bo, The Firm etc etc, and I could generally do every exercise. I’m just worried with your awesome workouts that I’m not going be able to reap all the benefits because some of the moves i can barely eek out. For example, today i did this workout in 30 minutes, I would start with the burpees then when i get to the part where I have to do the push-up i can barely eek out half a push-up. then when the pull ups come (i used a makeshift wall like you did in your older videos) i literally can go only about an inch up. I don’t know if i should just keep on trying to do like I’m doing in the hope of after a while be able to do them properly.. or just…I don’t know not do them!! ahh, i need help! Do you have any advice for us people who can’t quite do everything in you work-outs completely right? cause I really really really want to be able to every exercise like you in time.. I just don’t know if i keep doing what I’m doing I’ll be able to. Thanks for reading! xoxo

Hi! I have been doing your workouts for a few weeks now, but I have never read or seen anything about STRETCHING anywhere on the site. I have always been into yoga, and biking, before finding this “style” of workouts, and can’t express enough how important Stretching is for the body, and muscular development! I am also a licensed massage therapist, so I know firsthand about sports injuries, and poor muscle/tissue quality as a result of people not stretching.

I stretch daily, and since I have started doing your workouts regularly, my stretch sessions feel like they have never been so needed before! It is very important for people’s well-being that they stretch very thoroughly, ideally before and after. And if you want to get really healthy, long, lean, and beautiful muscles, you should stretch every morning after getting out of bed. Your body will thank you for it.

The more flexibility, and range of motion, a joint has, the further it can move in that direction before an injury occurs. Not stretching your muscles can lead to painful muscle tears, strains, sprains, and chronic pain. I just worry that any random, uneducated person out there could be doing these workouts, but not protecting themselves before and afterwards. I just want every one participating to be happy, healthy, in shape, and uninjured!!!

Hi there,
I can bearly hold a pull up bar, let alone pull myself up. Any advise on what to do instead or how to build-up to that? I would really appreciate some guidanc, as I love the routines and don’t like skipping exercises. I am still a beginner to intermediate:)I am so happy you made this site and are sharing your knowledge-you changed my outlook on fitness:)
Thanks,
Milica

Hey guys please tell me does each jump count as one rep, or do you count each rep as everytime your feet are wide apart?
So 50 jumps or actually 100 jumps? Please please someone answer so i can do this workout tomorrow:)

Hi Zuzana
im trying to tone my lower body for the summer, i go to the gym everyday, and either jog 3 miles or run 2 on the treadmil, and do some of the leg excersize machines, but i was wondering if there was any specific excersize routine that would help me
thank you :)
and sean, keep up the good work!

yeah i guess i missed something reallllly want to try this workout but i don know how many reps…. ??

(and weird but neat tip zuzana about the sitting down thing. you really think it STRETCHES out our butt??? never thought of that! i stand up alot anyhow but im going to remember that and try not to sit much… makes sense. thanks…)

hi, i was wondering if there is a good exercise for getting rid of the extra flab on my inner thighs? i would love to get it under control by summer time. :)
if you could respond that would be great thanks!
-digne

Hi Guys,

the first time you did this workout in 12/09 i could not even finish it, than when you did it in 3/10 i did it and got the time 26:50 that for me its very good.
TODAY i did it and got 25:00!!!!
like others said this is one of the hardest workouts you ever did .

p.s
my husbend that workout in the gym and he is a big guy
always said “this is for girls” SO ONE TIME few weeks ago i fainally made him do the burpees with push ups
HE COULD NOT EVEN FINISH THE EXERCISE…..
since than i get “respect” on the workout i do with you

THANK YOU
Have a wonderful day

Tali

Hi Zuzana & Freddy!
I’m a huge fun of yours and costanlty recommend your site to all of my friends because I know that what you’re doing has a great positive impact on body and mind.

I would like an advice from you two.
I’m a (pro) middle-weight TaeKwonDo athlete (familiar with your healthy dieting and hard training) and last year (feb 2009) I had knee surgery on both of my knees (ACL reconstruction) and because of late complications (on one of my knees) I might be operated again in mid July. The prob is that because of my almost a year problematic rehab (pain led to disappointment led to bad nutrition) I’ve gained a lot of extra pounds, almost 22, and it’s not muscle! I was advised from my orthopaedic and sports medicine doctor to lose as many pounds/fat as possible before the operation takes place so as to be able to have a quick post-op rehab and return to sports (so the leaner the better!) and I’ve been given the freedom to choose and do high impact exercises untill then. I’ve been doing your daily exercises plus swimming for some time now and returned in healthy nutrition habits and I’ve managed to see some results. The thing is I need some standard high impact efficient full body routine and I’ve individualized that your “workout archives” might do for my case. But, which one shall I choose among those? I really can’t decide! And because you’ve created them (!) and you know their efficacy please consult me which one of those might give me the best results from now till mid-July!
Thank you in advance!
My best regards,
George

Hi Guys! I just had a question for Zuzana, how tall are you? and how much did you weigh when u first started working out and how much do u weigh now?

Hi everyone,

I really want to buy the pull up bar but I’m afraid that it will damage my door frame which made of wood.
so…I wanna to ask anyone who bought it, did it damage your door frame? Are you satisfied?if there some flaw I would like to hear about it from anyone….and how wide the door should be? I know that it a lots of questions but please help me!!
and i just wanted to say that it is great to see Sean doing your workout but we want to see Frederick too!

love Noy

I’m 5’10 my weight is 175 I don’t really spend a lot of time on my arms when I was working out at the gym to be honest. I would do a couple of exercises with them at the end of the workout. Your always using your arms as a secondary muscle group for upper body so I don’t really have a routine for them.
Thanks

Hey Z, i have been following your workouts since end October ’09 but i still cannot do the pull ups without foot support :( i can glaldy do the full push ups though and many other exercises that i couldn’s do at first…how long did it take you?

On another note, i just wanted to tell you what a great difference i’ve seen in my body with your workouts and to tell everyone not to give up cause it is definetely worth it…

One tip to give out – which i only realised the past October – is to eat breakfast daily…i used to believe that i could not eat in the morning and it was till around noon that i had something to eat…but by then my body was starving…

all good now and cannot wait to have my workout in the evening :)

P.S. Keep it up Sean!

x
M

Zuzana looks amazing.

Hi Zuzana !

You left a door open talking about Sean =) I’d like to take the opportunity and ask where in Canada is he from ?

Put the spotlight on him so he’ll be shy a bit and make him work harder !

Thanks a lot and have a great day!

Sophie

I just did this workout for the first time and gave it my all.

I never sweat like that in my life.

Took me 25 minutes.

I made a video of the workout to see if my form was OK, and it was actually good! Not amazing like Zuzana, but a little better than Sean in some exercises :p

(The pull ups were assisted though – still working on that, I can do 3 unassisted chinups but no pullups yet)

I look forward to some new workouts with Z and Sean!

Well done to you all !

Its amazing how many men I have who take part in these work outs with me at my gym now!!!.

They thought they were to ”girlie” for them until they saw the results and how hard they worked in such a small amount of time, and whats more the fact that they kept the results for much longer, looking leaner and more toned than when they just lift heavy weights all the time.

I think its great that seans having a go and being filmed. its so brave. It will help so many other men who think that the website is ”just for girls” … keep it up & well done :)

ps, I cant believe seans single :O … !!

Sean , you are very serious¡¡¡..SmilE!! you are very handosome.. :)

Did this workout in 21.07. It almost killed me trying to beat your time but I’m getting there.

Thanks for the motivation,

Kris

Great workout! I’ve been doing your workouts since last October, so I remember doing this one the first time. I’m definitely a lot stronger now. Thanks! The burpees are killer, and I dreaded them every round. :)

Hi Guys!!!!

Barely completed P.Punish 27min 45sec! Yes I remember this one from last year! My time then was around 32min. So I am very, very happy about my results today:) OK, gonna pass out now!

Thanks & keep up the fabulous work!! Nice to meet ya Sean!

Hi Zuzana, Sean and Frederick.

In the last few weeks I got inspired a lot by your workouts but never wrote a comment; please don’t blame me for it. :)
I always created my own mix of exercises. In the majority of cases that’s due to the fact, that I don’t own any training tool except of a pair of dumb bells.
Because today it’s rainy, I had to change this one as well:

I did 10 Reverse Push-ups with straight legs instead of 5 Pull-ups and 20 normal Sit-ups instead of 5 Hanging Leg Raises.
I completed it in 18 minutes and 9 seconds.

One love!
Phil

Hi

Thank you so much for your exercises, they really rock!
I couldn’t find the website with all the excercise details as the link to the workout is not working,,, by any chance can you please include them on your comments or something?

Thanks!

Hi guys,
Okay so I just finished this workout and it took me 23 minutes 15 seconds!! I’m right there with you Z!!! I’m so proud of myself. I had to stop my gymboss timer once to answer the phone (I’m unemployed so I was hoping someone was calling me with a job!). I’m still sweating and I’m exhausted, but I know I’ll feel better later. The burpees w/ push ups were difficult but I pushed myself through them. I have 26 days until my birthday so I’m gonna make the most of them to shed a few before my 31st! Again, thanks for all the exercises and great diet tips…You’ve truly changed my life!!!

XOXOXOXOXO
Tameshia

Hi gil,

If you look at Zuzana’s test above there is a blue link to the original workout with the details. But, to save you time here is the skinny:

There are 3 rounds of the following exercises:

1. Burpees with push ups – 20 reps
2. Side Lunge Jumps – 50 reps
3. Jump Rope Jacks – 50 reps
4. Pull Ups – 5 reps
5. Hanging Leg Raises – 5 reps
6. Ninja Jump Tucks – 10 reps

I hope this helps,
–Chris

I like that you are putting their time compared to yours! It helps alot

19:48… of course, you guys did the workout outside in the heat – mine was inside in the A/C. I had an unfair advantage. Great workout, though! Thank you for the website. You guys do a fantastic job. (my heart is still pounding!)

Thank you soooooo much for including ” your” guys in your video…it is such boost for my boyfriend!!!!!!!! He doesn’t feel that these work outs are only for girls any more after seeing Sean sweating ” blood”……

Keep it up!!!!!!!!!!!

Love x x x

20:32 I love this workout and it kills me everytime! I have to agree with you Zuzana, I love the ninja tuck jumps :)

20:32 I love this workout but I have to really push myself to not take frequent breaks. I do have to agree with you Zuzana, I love the ninja tuck jumps at the end! :)

I did it in 19:55. Not bad, but I coulda done better if I hadn’t been tired from biking with my friend Mau like madmen all around Mexico City for three hours.
Cheers to Bodyrock.tv and the bodyrock crew.

This is one of your most challenging workouts by far! I fudged on the jump rope because I am still unable to do the jacks, so I went regular skips as fast as I could muster (easier and faster than jacks for sure).
I finished in 18:37 and I am beat. The ninjas are icing on the cake OMG!

Hey, I just bought a pull up bar and had to share the news!

Keep the workouts coming!

I did this in 23:38 and it is one of my favourite workouts! really really loved it, gave me such a good burn.
Thank you so muuuch:)

This workout is GREAT! I was dogged after the first set of side jump lunges, but I pushed hard and finished the entire three circuits in 23min 40sec. I didn’t have the coordination to do the jump rope jacks, I kept getting tangled up in the ropes, so I did 100 regular rope jumps in place. My legs are still wobbling…lol! Love it!

Thanks for the excellent advise and programs! Glad I found you.

Hi there, This is Roman from Mexico…. I have to say, I just had the hardest 30 minutes in all my life, I followed 2 of your exercise, 1.- Warm up and 2.- AB Blitz workout (but only 60 skips and 10 ab repetition) and I just made 1 round HAHAHAHA, but the truth is, I’m exercising now, and that’s just perfect, and my girl will be exited too… I mean I’m not a Fat guy, but I have maybe 7 pounds of Belly I relly Don’t need….. So Thank you and We will see how this work… A kiss and a big Hug dor you

Hi Minka,

Yes, if I remember correctly Zuzanna has talked about having just her coffee and then working out :) You will actually burn off more of your calorie intake eating after a workout anyway!
Hope that helps!

Hey Zuzana I really enjoy you work outs!!!you set a great example to all of us!thank you a lot)
Also I would like to say that your body IS PERFECT! it really is. you are doing a great job!
I’m into sport too and I try to lose my weight. Taking you as my example I wonder what is your weight! I would appreciate it!
thank you!

Actually…it would be a really great idea to have a part of your site dedicated to before and after photos! A place for BodyRock followers to share their fitness “makeover” experiences!

Hi,
I`m a new fan of your page. I`m from Mexico and i really want to get fit but i almost die after try to make the cardio routine.

I used to smoke, but five months ago i quite and i really never have been the kind of girl who exersises so i need to know how many time take me to be able to complete the routine? i mean, i don`t want to give up but i`m started to get desperate.

Just finished. 23:42
I cheated a bit – I did 10 burpees on the 2 and 3 rounds.
I don’t remember the last time my face was buening this much! Thank you!

21:01! Woo! Sorry Sean, I’m married :)

I couldn’t find how many reps we were supposed to do of each exercise. I modified the workout slightly to this.

20 burpees
25 sit-ups
20 push-ups
5 pull-ups
20 leg lifts (abs)
10 jumps from the kneeling position (not sure what these are called)

3 rounds in 26:09.

I finished in 23:34 secs.. I was so happy when it was over =) it was so intense.
Thank you guys and congratulations to Sean for his amazing time on this workout. And my question for Sean is what is your favorite hang out place in TO ? maybe I can meet you in person one day =)

20.36, and like Rodrigo I could have done it much faster if I hadn’t been free climbing in the Himalayas with the SAS for 9 hours.

Seriously though, I really like the different time so I can compete against all three of you!

Thanks again for the great workouts : )

heeej,

i think you have cool work-outs but i have a question..
how long did it take for you to get a six pack? i’m only 16 jear is it okay to do those work out that you do?

anouk

This looks like a great workout! Question about the ninja jump tucks–everytime I see a workout with them I’m like, “NO!!!!” I’m not sure if it’s a mental thing–I keep practicing–but is there a trick to it?

Wow, that’s a tough workout. You inspire me Zuzana. :D

dakujem..skvely recept na skvely obed..urobila som si ho k cestovinkam (40g spaldovych cestovin, 100g kuracich prsicok, 100g jogurtu, 1 paradajka, 1 cibula) a mozem tuto kombinaciu len odporucat (sice je to okolo 2000kJ)

Your workout idea looks awsome, Im writting it down and going to try it one day. Thanks for sharing.

Hey Zuzana, Frederick, Sean,
That was a killer workout. The first time I did this my time was 23:20 This time it was 21:23. I dread the Burpees every round. I thought I was gunna puke I pushed so hard!!!!!! Definetly is perverted!!! haha
Looking forward to the next one!!!!!
-Chantelle from Canada!!!!

Awesome workout, Zuzana..

You definitely worked hard to be as sexy as you are.

i like ur taste for ur workout clothes.where did u get ur puma stuff? really nice

hi thanks for the great routines
I tried your workout for the first time and scored 17:30 I am a 44 male 6foot 4″ 200lb and consider myself in good shape as I have always exercise I must say it was mainly due to you male friend doing the routine that made me think to give it a go. a hard workout to do by the 3 round

Thanks and I will stay tuned

John

zuzana i completed this workout in exactly 22 minutes! but i used my hands for the ninja jump tucks because i didnt know how to do them… but guess what
when i finished my workout i gave it a try and hooray! i did it! it was a little awkard hahahaa but im so happy ive finally learned! i hope its not just a one off thing i hope i can do them all the time from now on:)

I dont know about everyone else but I had a great time, I came in at 43 mins and 32 seconds, I really can not feel anything below my eyeballs, I am so lazy its pathetic.

Hello Zuzana, Frederick and Sean,

A little question: what do you think of chocolate milk?
I know that it is usually recommended as a great post workout snack but the level of sugar is amazingly high (17g or 21g for 125 ml (1cup) don’t you think?

Do you personally drink some?

Thanks for your feedback!

Made it in 28 minutes. Slow still but I am working on my speed. I just need to push myself more! I always sit there and take a breath or two of rest when I really don’t need it.

Hey Sean, I m single, and often beat Zusannas time in her workouts. HAHA! I did the Sexy Summer Body workout today, and kicked all your asses, cept in the pullups since I didnt have a bar. But Zusanna is by far a great inspiration to me. I have a FB group called Fitness Baddies, and I promote your workouts ALL the time, and tell ALL my friends to follow this site! You’re getting a TON of word-of-mouth! Cant wait to see new and more challenging workouts. Some more kettle ball ones please!

is there any alternative in Pull up? I’m always doing body rocks workout during my lunch break at work and I cannot find a place where to do my pull ups. Please advice. Thank you. I’m planning to do this tomorrow.

Hey Zuzana, I was wondering what your heart rate at rest is. I would also like to know if you ever got evaluated to find your VO2 Max. Yours must be pretty high. I get evaluated at my gym for my VO2 Max every 4 months or so. It’s one of my goals to increase it. But what really interests me is your heart rate. I would like to compare it to mine, which is about 62 beats/minute at rest. Love your site!

Holy crap. I’ve been doing this workout for the past 2 days. I could only do one round yesterday. Today I finished 2 rounds. ANd my muscles won’t stop trembling!
But hey, I’ve been doing this for a week and a half and people are already complimenting :D
You’re amazing Zuzana!
Many thanks!

Hi Zuzana :)

I am still keeping up with bodyrock tv. Just did not want to bother you as you are getting so many comments. I hope you come across this one!

I’ve heard here and there that working out TOO hard can actually have a reversed effect. I’m feeling kind of sick and weak after my workouts.

I also heard from you and other trainers that pushing yourself your hardest to your “peak performance” is the best way to do it and the quickest way to get results.

I’m confused. I’m more than likely going to listen to you because you’re the one with the bangin’ body. Just a thought!

Hope all is well and keep up the great work.

Best-
Little Bri, Proudly one of the very first body rock tv fans :)

Thanks Michelle! I am glad you liked it…it most certainly wiped me out!

Is it really OK to workout this hard after not eating for 6-8 hours?

When we go to sleep our body is obviously fasting…
So when you wake up you gotta fill up those batteries by drinking lots of water and eating some protein and complex carbs.

I am really interested in what happens inside your body when you avoid eating for this long and then have coffee and workout (Hormonal activity, enzymes activity, metabolism?) and how it affects muscle development and fat burn.

Anyone?

Ahoj Zuzko,Fredeick and Sean
Chtela bych se zeptat ja sem delala ty ninja jump pred nekolika dny asi 3 a od te doby me boli koleno muzu chodit ale nemuzu si sednoud do toho ninja sedu bolito a citim tlak nevim zkousela sem cvicit a slo to ale pak to zase zacne bolet mas nejakou radu
Dekuju

Ahoj – Hi,
Moje angličtina je velmi mizerná, tak to zkouším s češtinou:) Vaše videa a články jsou úžasný!! Párkrát jsem něco zkoušela zacvičit, ale je to pro mně hodně obtížné, hlavně co se týče kliků a podobných cvičení zaměřených na svaly paží… Chtěla jsem se zeptat, co mám udělat pro to, abych měla sílu v rukách – jestli stačí kliky nebo musím cvičit s činkami? A popřípadě jak často a kolik sérií doporučujete?
Moc děkuju za odpověď:)

That is why you guys are so much better than the trainers that I have witnessed. You practice what you preach. I doubt that a lot of trainers (at least the ones I’m around) could survive your work outs. I can’t help notice the mental toughness Z demonstrates when she is doing her work outs. As a competitor, That is what is needed to finish off your competition. Even at my age, there is no excuse not to exercise. Peace out and Rock on!

Hi Zuzanka, Frederick, Shean. Great workout! Wow! Also I loved the little talk at the end of this video. It made me stand up from chair right away. Zuzanka you are funny and thanks for your advice. Have a nice day.

Thanks Chris! Its gonna be super tough 5 times a week though! :S

14 min 22 sec. I did feel quite tired after and was sweating heavily but overall, the workout was great. I don’t know if things like the 50 side jump lunges are 50 for each leg (100 total) or 50 total (25 each leg) so I did the latter. I turned my wife on to this site a few months back and she LOVES it. We each have a Gymboss now and she is usually awake at 6:30am checking out the new workout for the day. I find the workouts to be great for doing during my lunch break at work.

Is there a way to modify the Nija Tuck Jump? I tried at my gym today and I could not jump from the floor to my feet, but I could squat down do a quick jump and added the tuck at the top. Thanks a bunch! :o)

Love, love, love these work outs. All of the ones I’ve tried I’ve burned like crazy from and sweat like a total pig. My boyfriend and I LOVE to work out and he told me about these. I haven’t done all of this work out because I don’t have a jump rope or some of the other things you use to work out with, but I do run 2 miles before I come home and pound out one of your work outs. I have noticed some results already and I have been doing these for the last 2 weeks or so. Keep it up! You’re amazing and I hope to get your stamina soon in doing what you do! Thanks a bunch!!

Did this with 2 friends and my time was 15:48. Proving my point that soccer players are in the best shape. :) Great workout!

Hello ZUZY…. I need and advice regarding my abs. I just had a bby 3 moths ago, I’m very skin and i was in really good shape before having my bby…i’m very skin but i have some extra fat in the lower area of my abs because of the bby…how can i get rid of that extra skin???

Just wow, I have been doing your workouts for 3 weeks now and they have honestly been the toughest workouts I have ever done, and I rarely ever put any cardio into my routine at all, but that has completely changed because of you. thank you Zuzana and Freddy, my energy level is up, I’m working out a lot more often and i always find a way to push past my procrastination.
Even my diet is better!

btw, this workout was tough! but I feel great right now :).

I’m from Kingston so I don’t hang in TO that often since it’s a few hours away. But I have a couple of friends that live in TO.

Thanks

Hi everybody!
I would like to try out the program.

Where can I find it?

wow, that really friggin hurt. my first time around I did it with assisted pull ups. It took me 30:00. I’ll get down to 20 minutes or under, don’t worry!

I’d put this one off for over a week (I had noted in my diary that this was v v hard) but it was niggling away in the back of my mind that I’d not done it so today was the day. Yes, just as hard as I remembered but finished in 21:56 – previous was 23:06 so I’m well happy.

I’m also on day 41 of my no sugar/junk challenge…only 9 left ;)

This is an awesome site! I am 5’9″ and 195 I have been running 5k a day along with pullups and this is going right into the mix!!!
I completed in 27 minutes. The burppes and ninja jump tucks were brutal!!

Hi i mexican man, i like your excersices and they are very goods. kisses

Hi Lt,

Freddie and Zuzana are married.

Thanks

DJonas,

Try and jump straight up to the best of your ability….if this is to difficult you can just forward.

Thanks

Boulder Bar, Prague 7, Holesovice :)

… I honestly have no comment.
I’ve been watching these videos for a month now, but I just can’t get myself to actually exercise. I really want Zuzana’s body though! How do I get myself to start working out? Any hint you can give me, cuz I’m at a major lost -.-

Hi Sherry,

Yes I was sore from the workout. My muscles are exhausted after most workouts. The intensity is really something else however, I am finding I have lot’s of energy!

There are 3 rounds of the following exercises:
1. Burpees with push ups – 20 reps
2. Side Lunge Jumps – 50 reps
3. Jump Rope Jacks – 50 reps
4. Pull Ups – 5 reps
5. Hanging Leg Raises – 5 reps
6. Ninja Jump Tucks – 10 reps

Link : http://www.bodyrock.tv/2009/12/11/perverted-punisher-workout-from-hell/

Here you go mate :)

I’m a few days behind you guys. I did this on May 21. My time was 21:11:63
I started out really fast with my burpees which was great cardio but wiped me out. The second and third rounds I had to take mini breathers between each burpee.
Love the ninja jump tucks. I’m learning to pace myself better…I sure don’t want to risk getting injured and havning to miss out on the fun. I regularly take days off but I’m listening to my body and taking more days off when I feel that I need more recovery time. Still getting great results thanks to you guys.

Hi Zuzana,Freddy and Sean :)
Wow!! This workout is a killer!I did this one today and completed in 23:07:76 minutes.Ninja jump tucks was tough but I notice I’m getting better at this one.The tricky part for me is jumping from kneeling to squat,it’s all about your mind says you can do this, I think. I’m glad I’ve come this far. Thank you guys!!

I think I did something wrong because I got 14:45. Anyway, even if I did something wrong I know I pushed myself hard. It probably helped that I didn’t know your scores when I started it and I really wanted to beat them. Boy, do I feel the after effects. It is perverted. Meh, I loved the banana oatmeal. =3 Your portion control really helps me out and I know if I stay true to your antics I’ll be ridiculous (ridiculously swell) in no time. Thanks Zuzana and Fredrick! And Sean, you inspire my boyfriend so thumbs up to you!

Great!! I’m glad I had an impact.

Thanks

So at my gym today I was trying to do the ninja tuck jump again and a couple of people asked what I was doing. I told them and before I knew it we had a group of ladies on the gym floor all trying to do this and no one could do it! I thought you might like to hear that! I think it will take some practice before I can do it as well as you Zuzana! I also told them to check out your site! You know you got something good when it draws a crowd! HEHEHE :o)

16min 6 sec! Yes!
Thanks for the workouts. They are amazing! I love seeing my body transform from having like strange shapes in places to a more streamlined look. Thanks!

Yippee!!!!!
Oh my word! I think this is the first time this has ever happened!!! I actually got a faster time!!!

20:12!!!

Zuzana you are my idol and I thank you so much! I couldn’t have done this without you!!!

Please keep up the great work!
We love you all!

19’59″ with perfect form.

I have done many workouts but that I found it was the most brutal..I couldn’t even breath after.I completed in 25’46”.

Hello there. I follow you from the beginning of your site and you’re a very good source of inspiration for my workout exercises. I never complete a Suzanna’s workout since today and this perverted punishement workout.

I did it with a Polar watch to look for my heart rate and i can say that it was quite effective as a really intense workout.

My time was 15 minutes and 5 seconds (sorry Sean). My maximum heart rate was 173 puls/min and my mean during the 15 minutes was 160. Very intense ! The calorie counter stop at 278 cal wich is not bad for 15 minutes !

Congratulation !

Nicolas

I am currently studying to become a personal trainer. I’ve been workout out for 10 years now, and want to be in the best shape I can before I’m certified. I was looking for a new challenge and boy did I find one with bodyrocktv! Absolutely fantastic!

I did this workout today for the first time, because I couldn’t get the video for the new workout to get going properly (it’s working now, though, so I’ll try it tomorrow – the “Best Ripped Abs” workout).

I don’t have a pull-up bar, so I modified a bit:

1. Burpees with push ups – 20 reps
2. Side Lunge Jumps – 50 reps
3. Jump Rope Jacks – 50 reps
4. Pushups – 15 reps
5. Reverse crunches – 15 reps
6. Ninja Jump Tucks – 10 reps
x3

Time: 18:11

I slowed down with the burpees SO MUCH by the last round. I still did them all, but it took a lot longer.

I think it would be cool if the videos where broken down into the month and year they were done. It would be easier if you wanted to do an older workout.

This was a killer!  Thanks Zuzana & Freddy.

I did this today, subbing reverse push ups for pull ups.
22:27, but I took 1 min breaks between rounds…so really my time was 24:27.
I had to start doing push-ups off my knees in rounds 2 & 3, but I was pleased with my push-ups overall. 

My knees was toast from ninja jumps, so rather than skip, I followed this workout with with a quick mile walk on the treadmill.

**I felt a little silly today because I took my dip station to my apartment gym.  It’s actually easy to carry on one shoulder if you break it into two big pieces.  I think I’ll start carrying it more often!  My downstairs neight probably hates me for all of my jumping around!**

Awesome, I just did 4 instead of 3 rounds of this in 26:07 minutes :)
Yesterday I did lots of pull ups, so I substituted those with free hanging dips.
My time for 3 rounds was exactly 19 minutes :)

 And again!
I really like to do this workout one day after my boulder-sessions and pulls ups. It balances everything out and the blood flow totally helps with muscle tension and soreness.

I did 3 rounds today, trying to do the leg lifts really slow and with a core split on top. Nevertheless I was 15 seconds faster and I also didn’t need any foot-help for the dips! Nice :)
There is also finally improvement in my Ninja Jump Tucks – I leave the ground! I used to kind of stumble over my toes before… :)

11/27/11
I did this workout 5/15/11 in 24:27.  Today it took 20:12!  

Followed with 3 things

1. Modified “Pretty Fly” Challenge (3/9/11)
30 High Knee Jump Rope
10 Knee Hugs, but I alternated this per round with hanging knee raises
10 min countdown, only 12 reps (actually 10:25…I didn’t want to have an incomplete round).

2. 20 min 10/20 skippingin 4 min intervals

3. Bonus round
1 min 10/10sec mountain climber peaks to crab kick ups
10 reverse push-ups
10 core splits
3 burpees (2 side burpees + 1 dynamic push-up burpee)
10 reverse push-ups10 prisoner get-ups3 burpees (2 side burpees + 1 dynamic push-up burpee)

I am exhausted & happy :)

today 27:45 (on 6/10/11 24:58 with knee assisted burpee/push-ups)

Hello bodyrockers, i just did this one a little while ago. Loved it!  Instead of pullups I did 15 reverse pullups 10 with bent legs and then 5 with leg straight.  I also did 100 pushups as part of a hundred a day pushup challenge.  Of course a BFE at the end!
3 rounds in 19:42  have a great day!