BodyRock.TV

you guys rock!!! tomorrow I’m leaving US but I might still do this one in the morning! I really want tooo! looks like fun:))
I love it when I feel like a drenched lemon after a good workout

awesome….
cool to see sean getting so keeping up if not passing on reps.
very impressive guys…

Hey there.
I love you guys.
Cant go a week without coming here.

I am a personal trainer in canada and i love how you do your workouts…..

You are a true inspiration.

I know this is very irrelevant but I have the same glass cups in my house as the one Sean was drinking from! Haha.

Anyway, this workout seems really intense and I will definitely do it after I get my hair cut. :p

wow. I have never seen Zuzanna lose her form like that she usually looks like she is doing it easy!
Sean has definatly brought a new attitude to the site – I love it!
How long is he staying for?
Keep up the good work!

Looks like another great one! Love that you guys are posting so many workouts! I’ll try to keep up–I’m about to do Hard Core Abs Workout and Body Beater Workout back to back so I can do this one tomorrow. Thanks!!

Hi guys! Bodyrock.tv is the first thing I go check when I turn on my computer every morning to check for new workouts :) i’ve been doing 2 of your workouts for the past week instead of one and i’ve seen big results. especially in my arms and shoulders. Very happy about that :) thanks guys

Hi Zuzana, Frederick and Sean!

I just did this workout, and I have to say that the hardest one for me was the Side Crunch.

However, I just realized that I’m not doing it the same way as you. When I do them, the arm that is on the ground touches the knee that is on top. I bring my knees up, like in a crunch, but instead I am doing it on the side. Does that make sense? I guess I can call the one I’m doing a “Twisty Side Crunch”. Hehehe… Anyways, the side crunches I was doing really burned. Yay

Here are my numbers:
1. Chin-ups leg assisted – 8
2. Prisoner Jump Squats – 41
3. Mountain Climber – 100
4. Clapping PUsh-up – 19
5. Jump Lunges – 26
6. Bicycle – 80
7. Dips –
8. Dips – Total 18 (First I decided to do Hanging Knee Raises, but it wasn’t working on my clothes hanger in my closet, so I ran to the kitchen to do them on the counter. I wasted time, so I did it again)
9. Forward Lunge Jump up-backward – 19
10. Other side – 18
11. Side Crunch – 21
12. Other side – 25
12. Burpees – 11

Great Workout!
I’m going to do another workout after this.

Thanks!
-Dakota D.

jeeez that was a workout! my whole body was burnin! i got a question thougghh… i beat your scores on some of these, but i beat them by a lott. like i got 105 on the mountain climbers, and 65 on the bicycle.. so im kinda thinkin im doing something wrong.. but i dont think i am. is that normal to be beating you guys by that much? haha and i ive been doing the pull ups and stuff on the iron gym station like you have, but i still can’t do a full pull up without help from a chair! how long did it take you to be able to do a pull up by yourself?

Hello,
I have a quick question, i do not have a pull up bar. do you have a suggestions for a substitute? Thank you.

way to kick our butts!!!!! Thanks ;)

Very nice this one!

awesome workout!!! you are so creative with your workouts zuzana!! thank you so much for sharing them with us, how can we not see that the best tool to be in the best shape is our own body. beautiful!!!

Amazing!!!!!I love the competative spirit that the videos have now with Sean. I will be sad when he leaves. Sean, have you seen any changes in the past week of working out Zuzana and Freddy?

Also, I have been doing your workouts for 9 weeks now and noticing my body slim. Like your previous post mentioned, not lbs lost but definite changes to my physique. I want to boost my weight-loss for the next 2 weeks, what do you recommend???

Thanks Team!!!

Cinthya

P.S. Zuzana, your body looks great, I have noticed your muscles have become leaner and longer!!! Is it your less protein in take?

i Just finished this workout… for one thing, my butt won’t stop twitching… man this was really intense. It’s awesome! Keep up the amazing workouts!

here’s my score:

chin ups – 11 (assisted)
prisoner jump squats – 36
mountain climber – 38 (wow……..)
clapping push ups – 15
jump lunges – 32 (wooo! those KILLED me!!!)
Bicycle – 55
Dips – 18
Lunge jumps.. – 17/18 (these were so brutal…)
side crunches – 15/19
burpees – 11

i feel like jello…

thanks so much for all the workouts! You’re such an inspiration! :)

I will definitely be doing this workout today. you guys are great!

Hey Sean,

Seeing as how you are finding these workouts to be brutal are you going to keep these short tabata workouts as your new routine or will you go back to your gym style workouts once you are back home?

I love the workouts lately with Sean and Freddy participating – it adds an extra fun factor to them and also your posting of reps is extra motivation for me too. :) I can’t wait to do this one this week!

xoxo

Hi Zuzana,

Since you often share some of your choices in music to listen to while you are working out, I wanted you to give the song “Sleepyhead” by Passion Pit a try. I think you may like it. I find the beat really motivating.

Woohoo!! A new workout! I’m excited to try this one, I’ll be up bright and early :)
Thanks for the new challenge!

I love this workout! I can’t wait to try it!! I have been following your workouts for about a month and 1/2 now. I have lost about 1 &1/2 inches from my waist but I still have not reached my fitness goals yet and I have a problem. I eat when I am not hungry!!! I don’t know why but I just get this urge to eat and then keep eating in the evenings. I do great early in the day and then pig out at night. I am also having trouble at social events. Zuzana I need help!! :)

God you guys are beasts! I love it! I am doing this workout tomorrow morning. Thanks for this site and thanks for such inspiration to keep on moving every day!

Amazing.

Pure Genius.

Tania

I’m going to keep at these workouts. I’m starting to notice some positive changes already.

Thanks

Hi Cinthya,

Yes I am seeing changes already. I am starting to look leaner and it’s only been a couple of weeks. I’m eating smaller portions throughout the day has also helped me.

THanks

Hi, I would LOVE it if you answered this question of mine. I love your site, workouts and all, BUT with every workout I feel that I might injure myself. I am fit, not really fit, but getting there. There are so many injuries one can get easily, from either not warming up and stretching (my horrible mistake!) or making a wrong move, doing too much too soon and wearing the wrong shoes. When I do your workouts I wonder “Is this considered too much too soon? For me, for the level I’m at right now?” I just don’t know, and the unknown is a scary thing. The desision to do one workout could land me out of regular exercise for 3 months. Its REALLY hard to not put my all in your workouts, because they are fun, and I want to give it my best, but I’m afraid that it will bring an injury. What do you have to say? How can I prevent doing too much too soon? I’m really struggling here with this one. I wish I could do your workouts everyday, but my shin splints and plantar fasciitis only allow 1 or 2 a week :( Have you ever gotten an injury from a workout? How do you suggest one keep up physical fitness with an injury? You don’t have to answer all my questions, just a short and quick answer will do. Thank you for your time, I know you are busy and I appreciate it!

I recommend to do these workouts 5 days a week.

Oh heavans alive!! Ok, whatever, I’ll do it!

Ok I have a small harmless crush on Sean and keep thinking how great it would be to join your guys’ family, haha LOL! Seriously though, I love my man, but a girl can dream. :) So this workout looks absolutely AMAZING and I am going to try it tomorrow. I have been incorporating more of your interval style workouts into my workouts. I tend to do the old gym style similar to what you said Sean does back home, weights and cardio. I would ultimatly like to compete in a fitness competition this year. So far I got myself down to 17% bodyfat but have a ways to go. I like Zuzanna’s physique and will continue to strive for that. Thank you for always mixing it up. ps.. I hope Sean stays to visit you guys for awhile hehe…

Hi, these workout looks brutal, I`ll do my best trying to compete with you guys.
P.S. Congrats to Sean, you seem to improve a lot from your first workout, keep up the good work :D

Oh my gosh. This IS a good twelve minutes. (Ten for me because I don’t have a step thing or pull up thing.) However, I’m not AS tired as I know I should be… so I’m definitely pushing harder next time :)
Phew, thanks for the inspiration. Not noyl are your videos, and workouts, and instructions great- all of your bodies are just such a motivation to aspire to look (somewhat) like.
Thanks!

Hi Zuzana,
So summer’s coming in just a few weeks and I was wondering if you have some tips on how to drop some excess fat quickly in time for summer? Smaller more frequent meals, your exercises 5 days a week, anything else?
Thanks! :)

Zuzana, your obliques are freakin’ amazing!!!

hi!what about the amount if protein fat and carbs that we should eat every day? two years ago i was eating less protein and many many vegetables and i had no butt and wrinkles ,and was still training every day !can you tell us what you eat in one day from morning till evening?do you eat brown rice?

I honestly feel like you guys made exercise and diet soooo easy. It is a sure thing when I follow your bodyweight exercise routines and your portion control diet that I will look better than I did before. Feel better than I did before…be better than I was before. It is an overall health improvement..on so many levels. Sean, you are fun to watch along side Zuzana and Freddie :) These workouts are killer..I did one today before my one night out..Ouch! All I wanted to talk about was my sore muscles and my happy frame of mind ;) Thanks guys for ALL you do! With so much happiness, Lish

Hey Zuzana,
This workout looks pretty intense! Umm I was wondering what your take on coffee was..I know you drink it but do you believe that it is bad for you and drink it anyway?

Also, I’m really trying to lose weight for summer and I was wondering how much cardio and weight training to do?
Should I do half and half (30 mins cardio, 30 mins weight/strength training). I also do your workouts on my lighter days.

Please reply I would really like some answers from a reliable source! ;)

Impressive!!! congratulations and thank you very much for being such an inspiration to people and doing this, I am starting to incorporate some of your exercises in my gym routine and I feel I’m working out harder and after my workout I feel so powerful and looking fwd to a new day of working out.
I used to be angry at my body for not being able to eat whatever I wanted whenever I wanted but now I’ve learned that food doesn’t have to be insipid to be nice, and that it feels amazing every time I can put my jeans without effort, the button closes easily and there is nothing coming out on the sides, then I walk next to a cake or something I just to love to eat and realize I don’t need it, there are so many things that can replace sugar/fatty foods that I will never get bored with the changes of my diet.
Human body is amazing and we are free to do what we want with it, what would be better than waking up every morning with a smile on your face and feeling so proud of how you look? can a fatty food replace that?? not anymore and this is what has helped me to change my life, because if I take care of the recipient I was given to live this life I will be able to live other matters of my life with the same strength and will power.

Thanks again for being such an amazing example to follow!! to the 3 of you!!

p.s. Freddy should show himself working out too so we see how he has improved too!!!

I just completed this workout and I think I’m gonna be sick. I didn’t workout for the previous 9 days because I was ill for a few days and the first workout was this one.

Brutal!

chin ups – 21 regular
prisoner jump squats – 23
mountain climber – 72
clapping push ups – 14
jump lunges – 25
Bicycle – 76
Dips – 12
Lunge jumps.. – 9/8
side crunches – 34/30
burpees – 8

wokay…this is one workout i wont be doing. coz i still want to see the light of tomorrow…so i ll just sit this one out and watch other people doing it for 12 minutes on my hard stool.

Woow, this looks really brutal, you guys are the real freaks :)) I guess once I will do this one I will probably die :) But I still have a long way to achieve this one – today I did the one from 16th January and going step by step to the newest ones :) Looking forward to that…
Thank you for your great work, it’s really so much fun…
Have a great day.

Sean,

You did awesome in this workout!! Are you noticing a difference from you first started?

Good Job!!

-SM

ARGHHHHH I’m still alive I think ;-) ;-) Great workout guys. Love it because of their shortness.

Greatings from Denmark

Well can u answer me please what can i do for my thighs-they are big(with fat)actually.And i have the calves big too.Can i make them thiny or extend them.
Other thing that confuse me is about the training.Some said that u start to burn fat after the 30 min of ur workout.What do u think is that true?I really hope to get some news from u guys.Thanks anyway

Dear Zuzana,
please can you give me advise what to do instead of dip station and pull bar?

Many thanks,b

Great workout! i will do it , and Zuzana yes you have a great body ! :)

Hey Zuzana,

Thank you for all these great workouts.
I have a suggestion: Maybe you could show us what exactely you eat on one day, so take pictures of all your meals.
That would be very helpfull because sometimes I really don´t know whether my portions are ok or not.

Thank you.

Hi!
I wanna ask you something: I don’t have a pull up bar. What is the best exercise to replace the chin ups?

Hello!

I have this one question to which I cannot find a clear answer on internet, so I hope you will answer me.
I’d like to know how many days minimum and maximum can I do these interval and body weight workouts and how many days or day should I rest? (a week)
Sometimes I’m not at home for the weekend, and I cannot workout (at times even 3 days), so is it smart to do workout for 7-8 days in a row and make up for the lost days, or is it better to take one day off at least, after 4 days to give your body time to recover?
Thanks for the answer in advance.
P.s: you are great! :)

You guys are amazing. A real inspiration!

Do you have any tips on how to stay motivated to achieve food and workout goals?

xxox

Another great workout, I love it.

You seem to enjoy exerting yourself and so:
I present to you The Burpee Challenge…
The goal is to complete 100 burpees in under 5 minutes.

I tend to try it after a workout and as yet haven’t made it past 70 burpees. I would love to see how you all do.

George

Hi.

I am usually on top of my game – workout 5-6 days a week, eat 6-7 healthy small portion meals a day.But recently my grandmother passed away and ever since i have been very un-motivated,not working out (at all) and eating unhealthy foods filled with heaps of sugar and fat.
Any thing u can share to help me move past this and get back on track would be greatly appreciated. I fear that I will continue this bad pattern and gain weight and lose all my hard work of eating healthy and exercise i achieved in the past. Im am a ‘soon-to-be personal trainer’ and need my body in good form. You are my inspiration Zuzana. I hope to achieve what u have; not only with a good physique and being fit, but you seem very happy and have ‘it together’ as they say.

Im sorry to have gone on and on, but i truly hope u can help me and give me some form of advice.

xxo Much love

Zuzana is a slave driver hahahaha go Taurus girl! :))
Good that Sean is breathing now!! :)
By the way S, great form on the dips!

Hi guys. That one looked tough even for you guys. Just wondering is there any desk exercises you good recommend to get rid of bit of beer belly and tone chest. I do a lot of walking with the dog so bottom half is ok. Recovering from ankle injury so yet to try these exercises

Hi Zuzana, Freddy, and Sean! I just did the perverted punishment workout last night! Awesome!, but I have to ask, are these the only workouts you get daily? Don’t get me wrong, by the end of twenty minutes, my heart rate was up, and I was sweating bullets, but, I normally spend an hour at the gym everyday, and even though I was tired at the end of those minutes, I felt I should have gone for a jog or something? Or is this just a misconception by people who spend alot of time in the gym?

Whoa. I just had to keep telling myself: “it’ll all be over soon…” I still had a little breakdown during the jump lunges. Yikes. I didn’t know whether to count one fwd lunge jump/bkwd lunge jump as one or two – I counted the whole shebang as one exercise – I’m so hoping that that’s not what other people did, because my numbers look mighty low to me on that one…

chin ups: 17 assisted

prisoner squat jump: 36 (ouch!)

mtn. climbers: 111 (I think I don’t plant my front foot as much as you guys do – my muscles still get good and tired my way, but I get way more out of breath, which I like – is that ok?)

clapping pushups: 11 regular (woot!)

jump lunges: 28 or 25 – I can’t read what I wrote

bicycle: 61 – am I doing this wrong? I know a few others have asked about their high rep count – could you do a quick 10 sec. tutorial at the beginning of a video at some point? I don’t want to cheat…

dips: 13 assisted (so so sad)

fwd/bkwd lunge w/ jump: 10, 11

side crunch: 29, 26

burpees: 12.5 – I was so excited when I beat the team brownie “10″, you should have seen me…

I’m going to go call EMS now. I’m pretty sure they’ll tell me to take a shower.

Again, you guys ROCK!

You guys are the best!! Sean…you are sooo cute!!

Hi,

I just wanted to ask a question:

The dip station used in this and other workouts can be orded from the website through the link posted. But they don’t deliver to European countries.

Any suggestions where else this equipment is available or what to do?

Keep up the great work!!! You guys are awesome!

Thanks you guys!!! Looks like another fabulous workout – love that you & Sean are pushing each other & pushing us to work out harder – love the team workouts – Sean’s a natural & you two together give us some great laughs – p.s. – looks like Sean’s really getting adapted to these type of workouts…. Again thanks so much – I’ve been an endurance runner & run for hours before & its so amazing to me to see what an intense workout I can get in 12 – 30 minutes and how its changing my body!!! Much gratitude to all of you.

Hi Guys,
That was such an amazing workout. sooo hard and I loved it so much.
Zuzana, I took a big paper and wrote your reps and put it infront of me so i will know how many reps i need to do to bit you
this is my reps
8
32
80
17
29
60
19
19-16
32-26
9
that was a great motivation
Thank you sooooooo much for your daily workouts
i love them.
Tali

Chin ups 8
Jump Squats 30 (I need to move my arms during squats because I tend to fall backwards)
Mountain Climbers 60
Clapping Push ups on knees 23
Jump Lunges 39
Bicycle 19
Half Handstand Push ups 20 (I got no dip station)
Forward Lunge jump up, Backward Lunge jump up right 10
Forward Lunge jump up, Backward Lunge jump up left 9
Side Crunch left 27
Side Crunch right 19 (what a difference…O_O)
Burpees 8

Same here! It’s part of my morning ritual now : )

Hi Zuzana,

these are my scores:
chin ups(chair assisted) 18
prisoner jump squats 33
mountain climbers 77
clapping push ups 14 on my knees
jump lunges 25
bicycle 55
dips 12
forward lunge jump up …9 on each leg…i know WEAK
side crunch -29 and 27
burpees 8

Ok I did it :D … after I got over the fear, this was a really exciting workout :) – Thank You for being so brutal!!!!

Scores:
Chin-ups – 12 (4 reg 8 assisted)
Prisoner Squats – 36
Mtn Climbers – 73
Clapping P-ups – 21 (on knees only)
Jump Lunges – 24
Bicycles – 36
Dips – 11 (assisted)
Forward/Back w/ jump up lunges – (17 & 16)
Side Crunches – (21 & 23)
Burpees – 10

Ok I did it :D … after I got over the fear, this was a really exciting workout :) – Thank You for being so brutal!!!!

Scores:
Chin-ups – 12 (4 reg 8 assisted)
Prisoner Squats – 36
Mtn Climbers – 73
Clapping P-ups – 21 (on knees only)
Jump Lunges – 24
Bicycles – 36
Dips – 11 (assisted)
Forward/Back w/ jump up lunges – (17 & 16)
Side Crunches – (21 & 23)
Burpees – 10

~Mary Liz~

Hey guys… holy moly, that looks just brutal!! I am starting from the olders of your workouts forward, so will not get to this one for some time… but I have a couple q’s hope you won’t mind answering…

1) I did my first of your workouts on saturday (loved it!!), and had planned to do another one yesterday, but am soo incredibly sore I can barely move. I’m not sure I’ll be able to do one tonight either… Do you have any advice for me, or is a couple rest days o’kay until I can handle more frequently?

2) I liked the look of the one prior to today’s, however, I don’t think I can handle 500 (or even 250) of those military leg ups… would you think cutting down on the number of reps is a good idea for a nubie? I’m thinking 250.

Thanks so much!!
Sandra

You guys are awesome and truly an inspiration!! Thanks for all of your great workouts, your website is amazing!

I love the Tabata style workouts, please do more of them! I agree with Sean – these 12 minutes had the same effect as 90 minutes of some of my dvd’s, and my long runs. Definately had very little left after that. Awesome!!

I don’t have a pull up bar so I substituted elevated push ups for the chin ups, and I did tricep dips instead of the dip station dips you guys do. Still hard though.

Chin ups / push ups – 24
Prisoner jump squats – 20
Mountain climber – 88
Clapping push ups – 16 (ouch!)
Jump lunges – 27
Bicycle – 40
Dips – 17
Forward / Backward lunges – 19/17
Side crunches – 17/12
burpees – 10

I am a huge fan of the Tabata Protocol and really enjoy the various workouts you create that use it. They kick butt!
The original format is 20 sec. on, 10 sec. off, and 8 rounds, which I’m sure you already know. When you alter the Tabata, it can be, as you shown with this workout, even more truly intense and brutal!

From my own research, the Tabata Protocol can really help a person make gains quickly. I have experienced this myself and that’s why, as crazy hard as they can be, I push myself through them.

That being said, I think that because this type of workout is so full body and the max. effort required is so stressful on the body’s muscles and systems; it is also necessary to take proper rests from using Tabata’s in order for your body to efficiently recover.

I find that if I do Tabata workouts twice within a week (3 max), I make gains and am stronger and more efficient for it.
When I have done more than 2 or 3 within 5 days, I find I have overstressed my body and I don’t recover as well. My muscles need the extra day to re-build.

Sometimes our bodies need that period of rest from using timed maximum effort in order to re-build and gain, rather than too much breakdown which can make you prone to injury or just a huge lack of energy.

What do think of this suggestion?
I don’t think that you do Tabata workouts too often in a row…but,
I think that it’s important to choose wisely for those people who are choosing their own workouts from your site in any order. They may want to alternate Tabata workouts with your regular (but also awesome!) workouts where you just complete a list of exercises in however long it takes you.
Or maybe even as beginners, start with one Tabata type workout per week…

Love the Tabata’s, just wondering if you should caution others about the intensity and required rest. I believe that this has also been part of the research about them. I don’t think our bodies need anything more than stretching and rest on the day that we’ve done a Tabata! :D

Rock on Bodyrock!
Thanks for the awesome workouts! I’m lookin’ good and feelin’ great!

Sean I am starting to see more definition on your arms, and you are seriously improving in form etc.

can’t wait to go home and do this mad workout

Lauri,

I wanted to respond to your comment as a follower of Body Rock tv. I go through those same cycles of just wanting to eat constantly. I wanted to try to help you out on this one because it sounds as though you are getting some results but sabotaging them along the way. You have to set a goal and commit to it. I know its difficult but you have to make a promise to yourself and keep it like you would to a friend. The excessive eating could be contributed to a few things, hormonal changes, you are exercising more and that makes you hungrier. I find that when I take strong multivitamins I feel famished throughout the day. Here is what is working for me. Go through your fridge and cupboards and dispose of any junk and processed foods. JUST DUMP IT!!! Only keep natural clean foods available so that those are the things that you binge on. If you are going to over eat at least do it with good for you food. If you feel the urge to over eat at any point during the day try doing 100 jumping jacks and crunches instead. I swear this works for me. Sometimes you may feel hungry a while after you have eaten but believe it or not it may be that you are dehydrated. Drink water throughout the day. And lastly, keep pictures of the goal body you want taped throughout the walls of your home especially the fridge. That will make you think twice before overindulging. SORRY for the long response but I’ve been there and I thought I could help. Good Luck!!!

PS: As for over eating at social events, imagine that all eyes are on you and everytime you are eating the people around you are going to be criticizing how much you are eating. This technique helps me out.

I left a comment a few days ago about how I went to the gym and the guys were really impressed with the moves I was doing. Well, yesterday I was at the gym again and two guys were trying to do kettlebell swings. I was listening to what they were saying, apparently they had never done it before then and were doing it wrong. A personal trainer came out and she tried explaining the swinging motion to them but they still weren’t getting it. So I jumped in and I told them they have to POP their hips, and I showed them how. The trainer was so impressed with my from and motion, she asked me who I train with. I said at home with Zuzana! And I went on to explain this site to her. This makes me so proud and motivates me 10x more to hear big, buff guys AND a personal trainer tell me how impressed they are by me. Like I said before, it’s all thanks to you Zuzana and Freddie! Thank you, thank you, thank you!!!

So, I just finished this workout and it just about kicked my ass. I loved it, I thought it was fun!

1. Chin Ups – 5 reg., 6 chair assisted
2. Prisoner Jump Squats – 31
3. Mountain Climber – 80
4. Clapping Push Ups – 10 standard, 3 on my knees
5. Jump Lunges – 26
6. Bicycle – 50
7. Dips – 30 one leg assisted
8. Forward/Backward Lunge Jump Up – 19
9. Forward/Backward Lunge Jump Up – 18
10. Side Crunch – left – 23
11. Side Crunch – right – 23
12. Burpees – 10

What a great burn! Thanks a lot for the workouts! I’m lookin forward to the next one :)

Hi Zuzana,

I must say this one made me nauseous;} Those 10 seconds are like a little piece of heaven. Then bam! 50 seconds of torture! Here are my reps:

ChinUps: 11 regular
PrisJumpSquat: 35
DynPushUp: 10 reg 2 knees
JumpLunges: 26
Bicycle: 60
Dips: 11
SwingJumpLunges: 18 both legs
SideCrunch: 25 both sides
Burpees: 12

Oops! Forgot the mountain climbers: 83

this is so fun to watch….where are you guys moving next, you did mention that you guys were going to move soon!

Zuzana~
I know you don’t work out behind our backs. On the site, you have your upper & lower body weight training workouts. Do you still do these, & if so, how often during the week?
I’m still weight training along with these great daily workouts, as well as climbing & biking often. I don’t want to over train; I’ve been listening to my body & feel energetic & strong though.

when do you do these workouts? in the morning? in the afternoon? before eating? or after?

Seems like Sean is already making huge progress!!
Congrats!

Hey Zuzana,

I have a few personal questions…. what have you been doing lately that requires you to move so many times? Are you traveling for fun, or perhaps spreading the word about the site? Just curious…

Also, I have seen you drink plenty of coffee. I notice that this adds some extra calories to my day… can you tell us how you drink your coffee? Do you put cream and sugar in it every single day? Also, do you feel that it is harder to work out without the morning coffee?

I am wondering because I love coffee too, but want to be healthy about it. Thanks!!

Laura

This is great workout. I just love watching bodyrock.tv!!!!

Hi Zuzana,

i just made your butter chicken recipe again (is the 2nd time when i make it) and it taste incredible…this is the most delicious meal i ever ate..and i also eat every morning your banana breakfast…it taste really nice..these 2 are my favorite

I liked the variety of this. This seemed more geared to strength than cardio. Now if you had’ve thrown in some speed jump ropes here and then it would’ve hit everything! I went for an hour and a half paddleboard first to fatigue the legs and arms first…trying to burn off a half pint of Haagen Dazs peanut butter and chocolate ice cream late night. Why did I do that??? And it is still half there to tempt me—aurrghhh!

chin ups- 5 unassisted, then 7 more toe assisted (12 total)
p jump squats- 30
mt climber- 99
clap push ups- 4 in plank, then 19 more from knees (23 total)
jump lunges- 25
bike- 80
dips- 5 unassisted, then 21 with toe assist (26 total)
l fwd, bwd lunge- 20
r fwd, bwd lunge- 20
r side crunch- 38
l side crunch- 34
burpees- 12

1. did pullups the way you did on the roof in Malta 14
2. prisoner jump squats 32
3. mt. climbers 90
4. clapping pushups 12 from knees
5. jump lunges 32
6. bicycle 48
7. dips 16 leg assisted
8. fwd lunge jump up/bckwrd lunge jump up (left) 14
9. fwd lunge jump up/bckwrd lunge jump up (right) 17
10. side crunch (left) 27
11. side crunch (right) 26
12. burpees 15

This one made me almost puke…! but after the post-workout shower, not during the workout itself. I’m still trembling…

I’m glad you’re doing new workouts that don’t involve the jumprope, since I happen to be in a space right now where I couldn’t do rope jumping anyway!

Can you (or someone) explain to me how a short but intensive workout actually boosts your metabolism? I know it does, but I am interested to know the reason for it.

Thanks!

Hi guys,
I love your workouts. You should start your own weekly magazine BODYROCK.TV with pictures, descriptions and daily workouts. I think the success of it would be tremendous.
Good luck! And keep it up!

Olia

I did so well but I was pretty low in the forward and backward jump lunge. I guess I could’ve tried harder.? idk bc it seemed like it was hurting and I was just moving slowly. I think I was focusing a lot on jumping high up and making sure my knees touched the ground, so maybe that slowed me down a bit. Either way I’m sweaty after this workout, which my body doesn’t sweat easily at all..no matter how red I get or how much out of breath I am and this made me sweat so that’s very good.

Hi Zuzana I had a quick question. Of all of your workouts what type would recommend for a guy with a skinnier body type? I’m around 5’8 but only weigh 145lbs. I really want to get into shape but if I am worried if I burn too much fat I might start to look too skinny.

By the way great job on all of your videos! I love them all and you are a great inspiration :)

chin ups- 16 (assisted)
prisoner squats-29
mountain climbers-80
clapping push ups-17 (from knees)
jump lunges-20
bicycles-52
dips-16 (assisted)
f/b lunge jumps right-18
f/b lunge jumps left-17
side crunch right-25
side crunch left-22
burpee push ups-10

Great workout!
Chin-ups: 13 (chair assisted)
Prisoner Jump Squats: 35
Mountain Climber: 92
Clapping Pushups: 12 (on knees)
Jump Lunges: 33
Bicycle: 60
Dips: 16 (leg assisted)
Forward Lunge Jump Up: 19/19
Side Crunch: 20/21
Burpees: 9.5

I have a quick nutrition question. I have been eating small portions about 5 times a day but sometimes I don’t feel hungry. Do you still recommend eating or is my body telling me that I simply don’t need to eat that much?

Also, is there a reason for choosing the order of the workouts? I find that it’s easier for me to do the hardest exercise at the end (i.e. chin-ups)… Those drain me for the other arm exercises

Thanks for the great workout!

Hi Zuzana, nice workout. Here is my score:
chin ups – 10 (leg assisted)
prisoner jump squats – 36
mountain climber – 62
clapping push ups – 8
jump lunges – 22
Bicycle – 54
Dips – 23 (I used the pull up bar)
Lunge jumps… – 15/14
side crunches – 21/21
burpees – 6
I’m still sore from the Get Hot Cardio workout, thank you!

Hi Zuzana,

I stumbled on your blog and I’ve instantly become hooked on your workouts. I’ve been doing them for 15 days now and call me crazy but I already feel my body tightening up in all the areas where there is some flab. I love the varieties and you motivate me in a very positive way. I’m watching my portions and working out 5 days a week.

Keep up with the good job and thanks a lot for doing this!;)

Sean! I’m so glad you’re on the videos too- I’m still trying to get my husband to try them. Smile more in your intro and conclusions. Zuzanna always looks so excited about her workouts and you should match that energy. Thanks for the awesome workouts that keep people from spending a bunch of money on a ton of equipment or having to go to the gym!

HI zuzana,

Is freddy going to be in any of your videos soon?? I would and i’m many of your fans would like to see the couple compete!!

Thanks,
Maria

People have different ideas of what “small” is. Can you give us a sample menu of what you eat when you say you eat 5-8 times a day? Seeing that diet is such a HUGE part of seeing results, it would be VERY, VERY helpful to know exactly what you mean when you say “small” portions. I think that is why I never seem to see the results I want.
PLEASE, PLEASE RESPOND, ZUZANA!! thank you.

Great workout! But i think i didnt push enough, because i do not feel like i want to die after workin out, im sweating but not dieing you know?
Here are my scores:
1. 18 chin-ups
2. 21 prisoner squats
3. 31 mountain climbers
4. 9 clapping push-ups (on my knees)
5. 22 jump lunges
6. 93 bicycle
7. 17 dips (leg assisted)
8. 7-7 lunge jump up…
9. 25 – 26 side crunches
10. 6 1/2 burpees

“Keep it Hard” you guys are funny

I am super not fit and so do like a sluggish sort of sad looking version of your workouts BUT, am seeing a difference! As I get stronger I pick up the pace (a little at a time).

Now I see I wasn’t pushing hard enough in my exercise before I started watching your videos. I like your methods because it gets right to the point. I’m gasping for breath almost instantly. Which is good.

So even slugs can do this!

Thank you guys so much.

Just completed this workout. It kicked my ass! I haven;t worked out in quite sometime. I used to be in really great shape since I was training to join the NYPD. After I decided I would enter law school I completely let myself go. I am thin and have no tone. I’m skinny soft! You guys are going to help me reclaim those abs I was known for. Thanks for the uploads and all of you guys look great. Especially the newbie ;)

This may seem obvious and it might seem like a dumb question, but I can see there is some confusion by others also: It would help keep track of one’s progress if you indicated what is one complete rep for each exercise. On some exercises it’s obvious, but on others it’s not clear. Thanks! Love your website.

Amazing!!!! Keep it up!!!

i did this yesterday and i did this again today. compare

Day 1:
1. 7
2. 18
3. 30
4. 20
5. 36
6. 37
7. 15
8. 20
9. 22
10. 14
11. 14
12. 10

Day 2:
1. 8
2. 20
3. 50 (look at that spike. more motivation)
4. 20
5. 38
6. 40
7. 15
8. 20
9. 25
10. 15
11. 15
12. 10

i’m rolling around on the floor, out of breath. i told my friend jeff, who is a runner, about this and he’s trying it out too. lets see how he does. ;)

Hi guys. Can you tell me where you got your dip equipment, and what it is called. Thanks very much!!

this workout is tought but it’s realy worth it !!!!

Tanks to you guys I’m working out again an it’s always getting better and better

ah here are my friend’s scores.

1. 9
2. 45
3. 81
4. 19
5. 36
6. 51
7. 14
8. 28
9. 31
10. 51
11. 53
12. 12

20:06 New York time. here are my numbers, I was seriously determined to kick some serious ass today. It’s hot as the devils den in my house.
score:
1. 10 reps of chin ups completely unassisted. 4 months ago I could not do one.
2. 24 prisoner squat (excellent form)
3. mountain climber 73
4. clapping push ups 4 regular 11 on my knees
5. jump lunges 31
6. bicycle 60
7. dips 18 I am using a chair
8. lunge jump 14 my coordination was bad
9. 16
10 side crunch 29
11 24 other side I was exhausted by this round
12 burpee 8

I bit you in several of the exercises Zuzana. bring it on.

Hey Guys!!!1
Im gunna do this workout tonight!!! Just a question, How long is Sean with you?

This workout is just what I needed. I had a bad day and ate a chocolate donut and ice cream. Haha.

Wow! This workout was insane!!!! I was absolutely fried, just like you said.
Thank you so much, the lovely Zuzana and the Boys. You guys are such an inspiration. I admire that you are all working together as a team, giving us so much of your time, hard work, wisdom, and generosity! I am always looking for challenges in workouts, which are few and far between, that include the level or intensity that your workouts offer. Your workouts never get boring or old and are always challenging! Whew! I do not even remember how I stumbled on your website. I was just so eager one day to find something new, searching the internet because I could not go to a gym that day. I am literally addicted to this site. It’s only been about 3 weeks or so. This is my first post. I love it!!! Thanks so so much. Can’t say it enough!

Absolutely incredible…

when do we get to see Freddy work out?

Hi Zuzana and friends, I see you do pull-ups and chin-ups often, and I am moving soon so I don’t want to install a pull-up bar for only 1 month. I was wondering what other kind of exercise would target the same muscles as doing a pull-up or chin-up. Thank you!

I was beat by that! I walked around my neighborhood to warm up and I’m glad I didn’t jog, cuz I was panting on the floor by the time I was done! It was awesome though! I did 17, 22, 34, 19, 17, 37, 16, 20,19, 24, 23, 7. Thanks for all the wonderful workouts and for always being positive inspiration! Much Love from America!

I am totally itching to try this workout. Sadly as I’ve been ill for almost 3 weeks now, it will be a while before I can even attempt one as tough as this.

It looks like I’ll be starting from scratch again. My doc has specified NO EXERCISE until I am 100 % well again. I am still quite sick and home from work (unusual for me, I have to be super ill to even go to the doc let alone take time off work)

Not exercising has made me moody, depressed etc. I feel I’ve put on weight and have zero energy. I have no idea how or where I’m going to start!

:(

Dee
Aussie Aussie Aussie, grrrr

I have to say that I love these workouts. I love how inexpensive they are and the fact that I can do them at home without needing to buy a gym membership and they are so much more effective because I put all of my energy into them since they are short but intense. This was my second workout from this site and here are my numbers:

Chin ups: 14
Prisoner Jump Squats: 27
Mountain Climber: 75
Clapping Pushups: 11
Jump Lunges: 13 (may have done these incorrectly)
Bicycle: 50
Dips: 30 (I have a pull up bar that lays upside down on the ground for dips. May have been closer to 15 or 20)
Forward Lunge: 10 & 11
Side Crunch: 25 & 26
Burpees: 10

Please keep doing what you’re doing! I love it!

I have the same problem with eating when I am not hungry and tend to do good during the day, but eat dinner then snack all evening. I would love to hear some advice for this problem, too!!

You guys are really a relief for those of us who want to do something good for our bodies and still have a life =), L, L

Can’t…. catch.. my… breath…
12 minutes of the most intensive workout I’ve done with you so far. I wasn’t as good as I thought I would be, but still I did the entire workout and pushed myself real hard.
1. Chin-ups (assisted) 15
2. Prisoner JS 33
3. Mountain Climbers 92
4. Clapping push-ups (really brutal) 14
5. Jump lunges 26 (this was hard to do after 3 and 4)
6. Bicycle 64
7. Dips (was doing Canadian dips as I don’t have a dip station) 18
8-9. Forward Lunge Jump up/Backward Lunge Jump up 11/9
10-11. Side Crunch 36/32
12. Burpees 8
Thanks, guys, for kicking my butt early in the morning. Sweating like a pig :-)
Sean, looking at you, jump lunges seem like a piece of cake, but they are not :-)

BTW, how do you count 8 and 9? I counted forward+jump up+Backward+jump up as 1 rep.

Lauri,

Please do not take this the wrong way, but, how can Zuzana help you?

You obviously know you shouldn’t binge eat at night, so what advice are you expecting to get? And will you be able to follow it if you are unable to control the way you eat at certain occasions?

I am sure there is no magic tip that Zuzana can give you that will stop you from eating when you shouldn’t.

I think Zuzana, like many other, sometimes feels hungry or wants to eat when she shouldn’t, and the only difference between you and her is the choices she makes.

It is all about decision and will power.

I hope I have not discouraged you, but the sooner you realize there are no shortcuts – the sooner you will get the results you want.

R

Hello guys!

Pretty intensive workout. Thank you for keeping us fit.

I have question about Charlie and Cali it’s been a long time since we saw ham. How do they like their new life? The weather must be cooler compared to Gozo.

Keep up with the good stuff

Fleur

I don’t think I’ve been so excited to try a BodyRock workout like I am about this one. 12 minutes. Freakin ridiculous…and so awesome!

Sean, I wanted to tell you that you are looking better and better! When we first saw you, you looked like you could surely dominate in the weightroom – benchpress, etc. Now, it seems more and more like you could dominate any workout that Zuzana can throw at you! You guys are really doing a service to the viewers out there by showing a guy doing these workouts. One day we’ll see Freddy tearing it up. One day. ;-)

Now…if I can just get MY husband to join in!

I love these workouts. I’ve been doing them for couple weeks now and i’m happy with the results that i have been seeing.
I was wondering if you could post a video that works your inner thighs and hips. That would be great!

Hello, Zuzanna. Boy, this workout sure is crazy! I did it at midnight and couldn’t sleep till after 3am while my body continued to burn. How often should I do this to reduce fat and show more muscle?

Here’s my current personal best:
1. chin up (regular) 20
2. prisoner jump squat 29
3. mountain climber 65
4. clapping push up 25
5. jump lunge 31
6. bicycle 30
7. dips (regular) 17
8. forward jump lunge up/backward 17
9. forward jump lunge up/backward 14
10. side crunch (left side) 21
11. side crunch (right side) 20
12. burpees 14

My reps:
1)10
2)23
3)59
4)13
5)20
6)46
7)15
8) 8-7
9)24-22
12)7

I will try it again today because yesterday i didn’t feel like i don’t have any power left when i finished it so maybe i didn’t push hard enough. Althought my heart was beating loud and i was sweaty:)

I LOVE YOU GUYS:)
See you in your next video!
xxx

I forgot to tell that my chin ups were reversed push ups with two chairs as you had shown in the past:) I can’t do chin ups yet, i must get a little stronger:)

hey!
I’d like to ask…I can’t do the arms mouvement because I have got a cello review next thursday and i don’t want my arms hurt… so is it good as well if I do just the legs and abs mouvement (and burpee without push up)? I promise next week I’ll doing the whole workout…can’t wait because he looks really great!
Thanks for everything

justine

Hi guys! This is only about the second time I’ve posted here, but I decided I’d post my records. I had to substitute the chin ups and dips, but here’s my score! I had just done a run before it, so I was pretty tired.

1. Crunches (instead of chin ups) 48
2. Prisoner Jump Squats: 21
3. Mountain Climbers: 71
4. Push ups (Couldn’t do the clap bit…) 20
5. Jump Lunges: 17
6. Bicycle: 59
7. Low Jacks: 55 (Instead of dips)
8. Forward Lunge Jump up/Back Left: 10
9. ” Right: 7
10. Side Crunches (Left): 16
11. ” Right: 11
12. Burpees: 5 (Push ups are my weakness at the moment)

Thanks for all the great work, keep it up!

i love your workouts! i dont miss a day!Today i did this one in the rain, it was awsome!i also bought one of the Gymboss timers! Cant wait to use it, looking forwad to next workout :)

I think I speak for everyone when I say we are in desperate need for some new delicious healthy Zuzana-recipes!!!! =)

Hello :) I’ve been picking and choosing which workouts I do each day from your site and I’ve seen a dramatic change in my body in less than 2 weeks!
Did this workout this morning and I must say I could of done better… but I am sweating like a pig lol!
Here are my feeble scores :/

1. Chin ups (assisted) – 13
2. Prisoner jump squats – 27 :(
3. Mountain climbers – 43 :(
4. Clapping push-ups (from knees) – 20
5. Jump lunges – 20 :(
6. Bicycle – 56
7. Dips (assisted) – 19
8. F/B lunge jump – 10/10 :(
9. Side crunch – 24/21
10. Burpees – 9

Obviously the sad faces indicate my frustration, but I know I can only improve my scores if I train hard and live a healthy lifestyle!

Thank you for this site guys, without this site, I would be using up my student grant going to the gym (I’m in university!) This site is perfection!

Much love x

That was a really great workout! I’m really happy with all my scores, except I thought I would have been able to do more jump squats. Here’s my score…

Chin ups(unassisted): 9
Prisoner Jump Squats: 34
Mountain Climbers: 81
Clapping Push Ups (from feet): 11
Jump Lunges: 25
Bicycle: 53
Dips (unassisted): 13
Forward/Back Jump Lunges: 22L/21R
Side Crunches: 26L/25R
Burpees: 11

AMAZING!! Can’t wait until the next workout :)

Hey Guys!
Im gunna do this workout. I want to lose weight, I weigh 100 kg, my height 175, I really like them your exercises, but it’s hard for me to do them all, little endurance.\
No deviations in the health I do not (because of sedentary lifestyles gained weight).
I have a few issues: how do you eat? what is your power system? How often do you train? what should be excluded from the diet and what should be included?
and what u to recommend any exercises to begin for me?
sorry for my bad english ;)

Just so much fun, with the program and the routine. I’m looking for some workout to make my body stronger in order to do tricks (like aerials, hand springs, corks, etc). Do you think this could work as well? Thanks so much in advance.

I have a question related to diet: What do you think of Stevia? Do you use sugar, or omited from your diet or use it in moderate amount?

My husband joined me on this today – I’m still feeling a bit shaky ten mins later. Here’s our scores Lee’s first then mine:

Chin Ups – 19 / 10
Pris Jump Squat – 32 / 36
M Climber – 60 / 91
clapping Push Up – 20 / 22
Jump Lunges – 30 / 35
Bicycle – 64 / 62
Dips – 23 / 12 (assisted)
Forward/Back Lunge Jump – 20 & 18 / 25 & 22
Side Crunch – 35 & 24 / 35 & 31
Burpees – 15 / 8

Yes,

I am noticing changes already. It’s going to take some time but I’m hoping to really notice better gains in 2 to 4 more weeks.

Thanks

thanks!! Nice of you to write that.

Sean

Whew! Who knew 12 minutes could be so tough?! Thanks for another fun workout.

i meant to say I beat you in some of the exercises, not bit you, don’t wanna do that :-)

I struggle at nights too but I’ve started this thing when every time i go to eat something i think “do I need this to fuel my body??” This helps at night especially because i know im bout to go to sleep and dont need extra fuel for sleeping. Sometimes though I forget to think that and thats when I find myself eating cookies :)

Hi CJ,

I really want a dip station and did contact them. They said they would start shipping to Europe in August.

Hi Guys :) How is life?
:)

Thank you for inspiration :)
I would like to get some advices
At this time i try to focus with diet, weight training, and cardio workouts
My current weight is 60 kg, my goal is to loose 5 kg, I am 1m 68 cm.
But i confused with sets and reps, If i want to get nice and lean muscle mass, i have to do with heavy weights 3 sets for 8-12 reps, for each group of muscle? When is the best to do more reps? For endurance? But if i have small musle mass now, i dont need to do higher reps?

And if i will train abs 3-4 times per week is good? I follow by eat clien diet, i already lost 8 kg.
I will try to add examples of your workouts,than i have cardio days. Cardio i will try do to at least 5 times per week, but no more.

I am really confused. It will great to get your opion, its very important to me :)
I wait advices from others as well :) It will be a big thank you :)
My workout rutine
Monday shoulder, triceps, abs
Tuesday Legs Back Cardio
Wenday Cardio Abs
Thursday Chest, bicep
Friday Back, shoulder, tricep
Saturday Cardio Abs
Sunday off

Tania is right!
Go through the whole house and get rid of ANY junk food! just toss it right out! Then go grocery shopping, but only buy fruits and veggies, maybe some plain oatmeal and some nuts. Then when you get those urges to eat you only have healthy foods to munch on. You won’t feel as bad at the end. You shouldn’t pig out on any kind of food, but at least fruits and veggies are better than chips and candy. If I get the urge to eat I just chew on sugar free gum instead, or brush your teeth like Zuzana has mentioned. It really works. I also like Tania’s idea of just doing a few little exercises to get it off your mind.

Back first interval WO after 2 Months off I got my last stitches removed last Saturday :)
1. Jump Rope 93 (no equipment for chin up)
2. Prisoner Jump Squats 23 :(
3. Mountain Climber 72
4. Push Ups 10 no clapping yet for me
5. Jump Lunges 14 I used to be good, used to be…
6. Bicycle 30
7. Dips 15 assisted
8. Forward Lunge Jump Up/ Backward Lunge Jump Up R 12
9. Forward Lunge Jump Up/ Backward Lunge Jump Up L 13
10. Side Crunch – left 20
11. Side Crunch – right 20
12. Burpees 7 but went over time to 10
I restart really low so I can only improve. I hope my skin is gonna grow faster so I can push harder soon.
Thank you :)

great i will do it in a minute :D
Zu! I have a questiooon, you said that in your breackfast, now you are eating fruits and no more oatmeal, but how much fruits are you eating? like one banana?, or maybe 2 fruits?
and in your others meals you said that now you are eating less meat, and more veggies and salad, but for example in you lunch the portion of some veggie is bigger than portion that you used to eat about I don’t know maybe chicken?. do you understand me?,
are you working out everyday now?
thank you so much guys!

ZUZANA! You are still coming up with the best workouts Wow I can’t wait to do this one and at 12 minutes I wanted to get up right after watching and start. Even if you don’t come up with them on your own I am just glad you share them with everyone. Thanks to Frederick and Sean too. Can’t forget them and Freddy does the camera and then the workout so his score can be posted too. You all are such a big help and I am so glad for you the way that your web site has grown.

My pull up bar and dip station arrived today!!!!!!!! Can’t wait to give it a try… yeah! Thanks guys!

PS… Freddy should totally join you two on video… It has been relieving seeing Sean struggle a bit with it… (sorry Sean). Zuzana rocks!!!!

Love the workouts. I just started getting back into shape and have already lost a belt loop in waist size. Keep it up!

I am just about to start working out again and wanted to know if the daily workouts are supposed to be done as they are posted or if there is some other training schedule I should follow.

Finally some eye candy for the ladies. Can Sean take off his shirt? :)

hi Zuzana! Your workouts are great, I do them six days a week for two weeks now!I really feel my tights are firmer! I’m gonna try this one, tomorrow but I’m a bit scared, I don’t know if i could make it since I only do basic intervals (20 and 10 rest), but watching your beautiful body inspires me so much!

You’re helpful for diet too, but I still have problems with portions control, do you have a tip for that?

bye

Hi Sean,

I have a question unrelated to the workouts.

I was wondering how you like Prague?

–Chris

I’m in love with your body. Another great workout!

Zuzana, do you workout everyday? Or do you rest in between?

Shaking in my shoes right now, just finished! Keep it up guys, we love it.

This workout has made me realize I am such a pitiful pile of useless flesh! LOL But, in consolation, I tied Zuzana for the side crunches… Bring on the workouts, guys!!! :)

So when do we get to see Freddy in action? He is always behind the camera and never in front of it.

Wow!! Impressive you guys! Sean, it looks like your core is getting stronger from when you first started doing the videos. Do you feel it is?

Zuzana~ you are my inspiration. Love you!!

Aïe aïe aïe it hurts, and i have so much to improve.
1. chin ups: i did no regular chin ups, hold the edge of a table, legs spread under it , and did chin up .Ended up with my legs near my buttom, and it still was challenging.
22 reps
2. 23
3. 60
4.Did knee push ups instead, otherwise i can just lift my hands of the floor, but not clap them .
21 reps
5. 33
6.50
7.15 (same way as zuzana)
8.13
9.12
10.23
11.22
12.9

Still feel, as i’m writing, the burn in my chest.

You all seem to have a lot of fun together, i like it.

Hello Zuzana, Freddy, and Sean! I tried this workout today and you were so right! I felt so good after only 10 minutes..the same as if I were working out for an hour at the gym! My little sister timed me and motivated me to push hard..she’s only 10 :) One question though..I don’t have a chin up bar at home and some days I can’t get to the gym. Are there any exercises that can replace the Chin ups?
Thank you :) and Keep up the good work, I Love your videos!
1.I did elbow in push ups instead 27 2.26 3.64 4.18 5.27 6.40 7.18 8.20/ 14 9.26 10.15 You are all such an inspiration, I was in a workout slump until I found these videos and I can already see improvement! Thanks again! =)

Wow, I am breathing heavy and sweating like a sieve! I am no where near your shape… trying to work off my “winter layer” that I tend to acquire during the school year. I don’t have a pull-up bar… so I had to improvise, nor do I have a dip station, but a table worked fine for that.

1. “Chin-ups” 19
2. Prisoner Jump 27
3. Mt. Climber 80
4. Clap push-up 16 (from knees)
5. Jump lunge 30
6. Bicycle 78
7. Dips 20
8. Forward lunge hop 10, 9
9. Side crunch 25, 25
10. Burpee 12

Thank you!

Achei sensacional os exercícios, eu pratico corrida de rua, e faço pilates. Comecei fazer os exercícios segunda feira, estou empolgado. Parabéns pela forma dos vídeos. É o melhor vídeo de exercícios que eu já assisti.
Fico aguardando sempre novo post.
Sucesso para Zuzana e Sean.

Is there any alternative exercises for Chin Ups and Dips ? I really love your workout ! Keep it up !

1. 16 assisted
2. 34
3. 73
4. 25 on knees
5. 39
6. 60
7. 18
8. 16
9. 15
10. 28
11. 33
12. 8

Chin ups: 25
Prisoner Jump Squats: 27
Mountain Climber: 78
Clapping PU: 10
Jump Lunges: 27
Bicycle: 30
Dips: 19 (leg assisted)
Forward/Backward Lunge Jump: 25,25
Side Crunch: 30, 30
Burpees: 9

39 year old male. Good quick intense workout!

Hi,

Yes I’m feeling strong, and liking the routines although they are still very hard.

Sean

Can’t wait to try this tomorrow morning! It looks so intense and I plan on pushing myself really hard! Awesome!!

Hello, Nicole.
This was quite an odd post to read for me because it sounds like we have a lot in common. For starters, my name is Nicole and I am studying to become a personal trainer as well. Also, I have the same issue as you. Right now I am doing fine, and I am back to eating well and working out regularly, however, when something dramatic happens in my life, the first things to go are my diet and exercising. Looking like Zuzana and being as healthy as possible are my ultimate goals. I don’t see how anyone would want my advice as a personal trainer if I didn’t try my best in my own life, so I completely understand where you are coming from. Over the past 3 years I have lost my Dad, one of my best friends, my pet, and have had to move multiple times because of college and random events such as robberies and ceilings falling through on me. Every time something like this happens, I lose my drive to workout and eat right. It’s not that I don’t love exercising or the way I feel when I eat right, but it’s almost like I feel like I shouldn’t do anything to enjoy myself because of the tragedies that just occurred. It’s like I feel guilty or something. But, when you think about it, if perhaps you deep-down feel the way I do, why should you give up your health just because it makes you happy in an unhappy time? When I find my world a little upside down, I like to try and find something that makes it a little easier to start working out and eating right again. For example: I just had all four wisdom teeth out about a week ago, and during the whole time I was out, I ate ice cream, sugary yogurt, pudding, and junk food. I felt horrible, health-wise, and even though I wanted to workout, I couldn’t because I was told to rest. Anyway, I decided that last Sunday would be my last bad day because I was going to be able to workout on Monday, and so to get me all pumped up and ready to stay on track, I went to Walmart and bought some beads with letters on them and made myself a WWZD bracelet (What Would Zuzana Do). lol I know it’s a little silly, but it’s actually really worked. When I reach for something bad and I see it, it really does stop me and remind me to do better. Anyway, the point of this huge, long, message, is to 1) let you know that you’re not alone in your ways 2) give you my little secrets to overcoming it, and 3) wish you good luck with your recovery. I know it’s a hard thing to deal with, but if you really want to, you’ll get better. Just think of how good you’ll feel. Even if you just do 10 squats a day and drink lots of cold water, you’ll feel much better about yourself and starting up again.

Hope this helps!

Hi Marina,

Congratulations on picking a great place like bodyrock.tv and some really nice folks to workout with.

There’s a lot of information on diet and eating here: http://www.bodyrock.tv/category/diet-and-nutrition/

Zuzana and Frederick workout 5 times a week with two days of active rest.

I hope this helps and good luck,
–Chris

Its brutal!:) thats why it is really worth trying.
And your absolutly right about effortless time in the gym! Thats true for 100%!
Have a nice day, sportsmen;)

HI there!
I couldn’t try this workout cause I hurt my ankle (I have a sprain).
And I’m so frustrated and worried cause I now have to wait 3 weeks till I can practice again. I’ve been doing it for 3 months now and the results are amazing! I want to heal, but I don’t want to stop!
And then I thought I could ask you to show us a ‘I-hurt-my-ankle-but-I-can-keep-on-working-hard work-out’ with exercises that do not require floor contacts with the ankles but still are efficient on thighs, butts, abs etc.
It might sound a bit cheecky, but challenging too. What do you think? you’d be a life saver too!
Love your site and your personality! (even my 2-year-old daughter asks for you every morning, screaming ‘tutanna’ near the computer)
Thank you!
soizic

man Im my head is twisting…..hands shaking…..thx guuuys

Hi guys,

I thought you might be interested in this bit from the July 2010 issue of UK Runner’s World. I am glad to see that the benefits of high intensity intervals are finally being acknowledged by the running community!

“Q: My only goal is weight loss, and I’ve been told that long, slow runs are better for me than short bursts of speedwork. Is this true?

A: No, it’s exactly the opposite. Long cardiovascular sessions actually train your body to store more energy and become more efficient at building and preserving fat. On the other hand, short 20 minute tempo sessions strip your body of fat and promote levels of muscle-building growth hormone. The key is that the most important and beneficial changes caused by exercise occur after, not during, the workout period. In fact, exercising speeds up your metabolism for several days, which means that all you have to do throughout the session is to stimulate your metabolism by working hard, and then, remembering to rest.

Personal trainer Andy Duncan ultimatebootcamp.co.uk”

:)))))))))))))

Wow, I haven’t felt this sore after a workout in a while.
This is awesome, thanks so much :D

I see alot of the same basic questions repeated, maybe on you guys can incorporate a “frequently asked questions” to your new site.

Thanks a million!

Let me tell you something I came up with about your workout protocols. I don’t know if you remember …but I am a hard core workout fan( as many of your viewers) and because of that and the wear and tear issue I have been suffering from some knee pain. But I notice that anytime I stick with your WRKT I am pain free!!!!! and when I go back to my old intense cardio WRKT I hurt again.
Let me give all the credit to your sequencing and lack of endless repetitive movements (that we see in sports like cycling).

Job well done…..
cheers to Zuzana

Hello Zuzana,

I’ve been into fitness for over 20 years one way or another and your workouts are exactly what I’ve been needing all these years. Thank you. May I ask you a few questions?

I do your workouts everyday with variations for about 30 minutes. Is this too often for such a strenuous workout?

Consistent tempo of high intensity keeps my heart rate at 145-165, do I need to keep it higher or lower? 45 yrs. old.

My goals: Quality fat burning muscle and intense fat loss.

Thank you so much Zuzana :)

Just wanted to say thanks for the intense workouts. I started following your exercises about 3 months ago because I kept having to ask my boyfriend to open jars for me. It really is amazing how quickly I built my strength up in such a short amount of time. I feel like a little kid on Christmas morning every time you post a new workout. You all are such great inspirations. Thanks :)

BodyRock Gang,

You guys always have some great HIIT workouts. I’ve been doing them a few times a week in combination with some serious strengthening calisthenics. Maintaining my low-carb/high-fat/moderate protein diet has also been fantastic for sculpting a lean, strong and healthy body.

Question for you Zuzana — How often do you workout like this? Do you only stick to HIIT workouts, or do you do some heavy lifting as well?

Also — I have good core strength and hip mobility, but cannot maintain a tight, straight back when squatting past my knees. I am wondering if this has to with my dorsiflexion? What are your thoughts? You have great form on your squats.

Thanks,
Jess

I have to write it, today i was watching you video and my dad was sitting in next room. I forgot about him and after few minutes he came to my room( a little bit confused)and asked my Joanna what are you watching? I didn’t know why he came to ask me that, but after a while i understood that sounds of this video wasn’t clear-cut for him. And I think he was wondering is his daughter a deviant? hmmm It was really funny;D By the way today i’m gonna try this workout and I hope that my neighbours won’t have such a dirty minds, Thanks for your workouts and I’m sending kisses from Poland;)

this workout is REALLY intense!! I mean it!! I’m gasping for air 10 minutes after finishing it… SERIOUSLY!!!
Way to go Zuzana!

Thanks

Hmmm…what to do??? No new posting yet, so thought I’d do this again with an added cardio boost plus a bit more since I’d mentioned I thought that was the only thing lacking in this workout…watch me eat my words!

The warm up: a 45 minute jog up the hill with 14 pistols at the top, then your posted workout with a few minor additions (going 10 sec off, 50 sec on):

chin ups – 5 unassisted plus 9 with toe touch for 14 total
p jump squats – 45 (started losing form at the end)
mt climbers – 95
speed jump rope (50 sec) – 57 really fumbled
clap push ups – 5 in plank plus 23 on knees = 28 total
jump lunges – 25
bicycle – 81
jump rope – 75
pause to tie shoe lace and dash to dip area a bit behind the clock!…
dips – toe assisted 21
f/b lunge R – 20
f/b lunge L – 20
jump rope – 112
R side crunch – 36
L side crunch – 36
burpees – 11.5
jump rope – 68 really hard to not stumble over my feet at this point!
reverse pull ups – 29

Then a few untimed ab exercises : 20 left plank push ups, 20 right plank push ups, and 20 leg lift-star crunch-bum lifts and 20 push ups to v ups on my exercise ball.

Next time I might just wait for your posting instead! :)

1. Chin Ups 12
2. Prisoner Jump Squats 33
3. Mountain Climber 64
4. Clapping Push Ups 15
5. Jump Lunges 15
6. Bicycle 21
7. Dips 17
8. Forward Lunge Jump Up/ Backward Lunge Jump Up (as one exercise on one leg) 16
9. Forward Lunge Jump Up/ Backward Lunge Jump Up (on the other leg) 12
10. Side Crunch – left 21
11. Side Crunch – right 23
12. Burpees 9

Whooo!!!

Hey Roq,

thanks for the info. I’ll have to wait till august then to order it. We’ll see…

Best wishes to you!

Hi Zuzana and Freddy,

I am enjoying your website very much. Thanks for all the hard work you’re doing.
I am pretty active, mother of two, but your workouts are really tough for me. I have fallen victim to slaving away hours of cardio, with little change in my physique. Matter of fact, just two weeks of doing your routines have made a difference, not just in my appearance, but in my daily life. Before I was so tired by 2 PM I had to take naps. I have lost 6 Lbs already and looking slimmer in my midsection. I am hanging in there and each day I am feeling stronger, sleeping like a baby, and more energetic.
I have also had problems with my eating habits but found it hard to resist the ‘it’s the weekend, I’ll eat what I want’ attitude. But, since trying your routines, so far I haven’t had the desire to cheat because I have worked too damn hard (even if it’s only 15 minutes a day).
I think your website is a blessing and I admire you for making this all available to us.

My question is why am I nauseated after my workouts? The last one I did was Turbo Fat Blaster.

1. Chin Ups 0 (don’t have chin up bar)
2. Prisoner Jump Squats 41
3. Mountain Climber 68
4. Clapping Push Ups 4 (I struggle at normal push ups so this was a challenge)
5. Jump Lunges 30
6. Bicycle 42
7. Dips 30 (off a bench as I don’t have a dip station)
8. Forward Lunge Jump Up/ Backward Lunge Jump Up (as one exercise on one leg) 18
9. Forward Lunge Jump Up/ Backward Lunge Jump Up (on the other leg) 16
10. Side Crunch – left 15
11. Side Crunch – right 20
12. Burpees 10

I found this one hard as I haven’t done much exercise for 3 weeks I used this as my get back into it session. Wow what a workout!

Here is a routine I did today since there was no new posting. This is good for those people asking for weighted exercises. total time is 33mins.

Set your timer for 10sec rest and 50sec max effort for 30 rounds.

1. Push ups
2. Jump rope
3. Dumbbell chest press on ball(I used 15lb)
4. Jump rope high knees
5. Plank on ball
6. Jump rope single leg / keeping change leg after 20 reps
7. Dumbbell bent over rows (I used 12lb)
8. Jump rope
9. Dumbbell one leg balance shoulder press (stand on one leg – I used 10lb)
10. Jump rope high knees
11. Triceps bench dip
12. Jump rope
13. Crunches on ball
14. Jump rope single leg / keeping change leg after 20rep
15 Dumbbell one leg balance biceps curls (stand on one leg I used 10lb)
16. Jump rope
17. Walking lunges (I used 10lb)
18. Jump rope high knees
19. Dumbbell squats (15lb)
20. Jump rope single leg / keeping change leg after 20rep
21. Push ups
22. Dumbbell chest press on ball
23. Plank on ball
24. Dumbbell bent over rows
25. Dumbbell one leg balance shoulder press (stand on one leg)
26. Triceps bench dip
27. Crunches on ball
28. Dumbbell one leg balance biceps curls (stand on one leg)
29. Walking lunges
30. Dumbbell squats

Now do 3min straight of tabata protocol cardio. I did scissors, high knees, low jacks.

I started doing your workouts at the gym. People started to notice the quick works and my results. Now I workout with a group of people all doing your workouts. We are doing this workout tomorrow!!!

Hello … Zuzana think the one of the most determined, strong and vigorous in the world who know the sport … My training style is different, training in a gym with weight lifting in the traditional way, but watching these videos brings me extra motivation … Zuzana grateful for everything you have done for his fans around the world … Congratulations! Alexandre from Brazil.

1. Chin Ups – 0 (medical condition, cannot grab with one of my hands, 0 attempts)
2. Prisoner Jump Squats 36
3. Mountain Climber 30
4. Clapping Push Ups 21
5. Jump Lunges 19
6. Bicycle 54
7. Dips 20 (leg assisted)
8. Forward Lunge Jump Up/ Backward Lunge Jump Up (as one exercise on one leg) 7

*** My left knee started getting really angry with the jump lunges!! Any suggestions? :( It felt like I was popping it out of place! I had to have been doing something wrong! ***

9. Forward Lunge Jump Up/ Backward Lunge Jump Up (on the other leg) 10
10. Side Crunch – left 60
11. Side Crunch – right 60
12. Burpees 11

:D

Janet Take it easy :)
Your goal is not to kill yourself.

Anyway I must say your training program today was much like an ultimate boot camp ;)
BTW I saw them before and I must say now : your paintings are just taking me away. I love them.

zuzana would you mind telling me what your stats are? weight, height, and bodyfat percentage? just curious.

WOOOT! My (nearly) one month challenge is over as of noon today and these were my results from the Bod Pod test (99% accurate):

Percent Fat: 11%
Percent Lean: 89%

All from eating clean for a month (lots of salads and chicken) and doing 20-30 min of BodyRock.TV workouts 6 days a week since May 3rd.

My Calliper Measurements at the gym during my month’s challenge time period were as follows:
May 3rd: 18.6% body fat, 124 lbs
May 16th: 15% body fat, 119 lbs
May 27th: 13.8% body fat, 120 lbs

Many thanks to everyone at BodyRock! I’ve been stuck at 124 lbs for many months doing 30 min cardio and 90 min weight lifting. Your short but intense calisthenic routines is just what I needed to jump start my workout routine again and define my body that extra bit.

Wow i have been wondering if I’m getting fitter, and i just did your “Rock Your Body Workout” again that I did for the first time in February, and I don’t know how but I cut 10 minutes off my original time! Crazy. Thank you for investing the time into putting these workouts together for people like me. You are making a lot of people out there fitter, healthier and happier.

Well, I’m dead after that.

1. Chin Ups – 15 (assisted)
2. Prisoner Jump Squats – 36
3. Mountain Climber – 85
4. Clapping Push Ups – 13 (from knees)
5. Jump Lunges – 27
6. Bicycle – 42
7. Dips – 28 (from bench – these burned sooo bad)
8. Forward/Backward Lunge Jump Up Right – 18
9. Forward/Backward Lunge Jump Up Left – 18
10. Side Crunch Right – 25
11. Side Crunch Left – 23
12. Burpees – 8 (I got a MASSIVE rug burn on my first one so I was screaming in pain for a couple of seconds wasting time)

Thanks for the awesome workout! I think that even though it was shorter than normal, I ended up spending the same amount of time devoted to my workout. The difference with this one, however, was that the extra time was spent gasping for air afterward.

This truly was 12 minutes of hell, but a good kind of hell… if there is such a thing :)

-Rachel

I was wondering, how do you stop muscles from bulking up? I have been doing your program for the last month or so and I have noticed improved strength, but I am not losing weight and I am bulking up. Any suggestions?

I was just looking for someone to share this with:

I did the “Sexy Monkey” workout (practicing my rope jumping) and since the last time in March 22nd I cut 4 minutes off my original time.

I love seeing real progress.

Thank you Z!

hy Tamra u go girl!!!! congrats =)))
hey me too wanna go on a 1 month challenge like you,as my weight has also been stuck for some time,can you pls help me out n give me lil more detail of the w.outs that u follow from bodyrock.tv n also ur eating too…

Hi Folks,

I did this workout and here are my times.

1-9 Need to improve my Chin-up number!
2-21
3-74
4-11
5-21
6-39 I always touch my elbow to knee when doing Bicycles.
7-16 Locked up on the very last Dip and couldn’t raise.
8-11
9-12
10-27
11-27
12-8 By this time burpees seemed impossible to do. 8-)

–Chris

such inspiration! i’m 90lbs and trying to change from skinny fat to skinny toned. gonna do her workouts 6 days a week too.

Dear guys!

I have serious lower back problem, it is not flexibel, and streching does not really work, or I just dont know how to do it properly. It is the cause, that I cant do the excercises effective, that could strengthen my problem areas (where I feel, I dont have muscles)
Could it be a herited problem? I dont want to give up, but I have no more hope.
What could I do?

Bests
Enikö

apparently ur calorie intake is too high. you can work out like a crazy person but in the end of the day you need to fuel that body with the right stuff.
try to switch to lots of greens & lean meat

This is a reply for Caryl:

It’s great that you want to be more fit, but try not to be frustrated or down on yourself for what you think are “feeble” scores. Instead, you should be PROUD of yourself for doing the workout in the first place! It’s a heck of a lot more than a lot of people do! Besides, it’s the ONLY way to get stronger. If we’re not pushing at our edge, we never improve. So, give yourself a pat on the back, hold your chin high and feel GREAT about yourself!

High fives for YOU! :-)

Great workout! I can’t do most of them tho. I damaged my shoulder and waiting for it to heal some before I tear it up again :-0. Anyhoo, I can do some of the exercises that do not require using my shoulder. BTW…I take it Z is still commanding the battle of the sexes? She is a tough cookie to beat! Good luck with that…..Rock on!

You must have a surprise for us soon. I hope you enjoy your time, anywhere you are or anywhere you are going to. :) Looking forward to it.

Sidra – I follow each workout that she posts. If she doesn’t post a workout on any given day, I will go to “Daily Workouts” and start moving back to older posts. I do her previous workouts until she posts a new one. So just browse back and do one at a time as you move back into the older ones. Be sure to eat a few small meals throughout the day consisting of LOTS of salads and vegetables. I’d add chicken to my salads for protein and for small snacks throughout the day I would measure out cooked egg whites on a small corn tortilla. Mmmm! DO NOT eat pre-prepared food. It is clean if YOU can make it.

Hey Zuzana and Fred.

Question, how come most of my reps in this workout where higher than Fred and yet I’m not as fit as him (my biceps are as thin as twigs and don’t have a six-pack)?

Chin Ups – 14
Prisoner Jump Squats – 34
Mountain Climber – 58
Clapping Push Ups – 20 (from knees)
Jump Lunges – 40
Bicycle – 69
Dips – 24 (from bench)
Forward/Backward Lunge Jump Up Right – 11
Forward/Backward Lunge Jump Up Left – 11
Side Crunch Right – 26
Side Crunch Left – 27
Burpees – 12

Hi there, You are probably overeating. The muscle cant grow if you dont feed it. So try and eat smaller portions and you will see a difference.

Hi Zuzanna,
been following your excercises for some time, and I actually have a question:

I’m a 20 year old nanny, I work in kindergarden with group of kids between age 1-2, so my work includes alot of lifting the kids around. I’m worried about my back, because I’ve heard that after some years, the back can get some problems if you don’t work it out once a while. I was wondering if you would have any exercise tips for the back, to avoid these problems in future?

Thank you! Love your site!

Lol! I was reading the comments on this workout and there is a girl named Courtney as well (not the same) who has pretty much the same question as I do. I have been doing your workouts and variations of since January. I haven’t been doing them very regular. I try to workout at least 2 a week. I have noticed a change in my body as far as I’m stronger and a little more toned. but I have also noticed I’ve gained weight since then. and when you’re just over 5 foot a couple pounds is a lot. what can I do? or is it no big deal I’m going to gain some because of muscle mass?

Hey where are you guys? We need an update… Shopping,clothes haul, food haul/recipe AND a workout!!!!! Are you ignoring us? LOL!! Even a coffee talk would be nice… I’m getting withdrawal symptoms!!!

The photo with cali in the background looking at Sean is precious. In her cute little mind she is going, “humans are crazy critters”.

Tamra look out for that percentage bodyfat anything below 12% for a female is not so healthy.

Guys this is more like a video-tech question, what do you use for video lighting? Love how it looks.

Congrats

You are a genius! One of the most beautiful girls on the planet is enough to get my attention, but I also follow the program and it is really hard. I just want to say thanks and I think you are awesome.

Hey Zuzana (Freddy, Sean!),

I have deep respect for your enthusiasm and workout ethics, and have become a sucker for your routines. I am studying to become a (sports)dietician and (mental) health coach so your workouts have also been inspirational to me on a professional level. I am dreaming of one day inspiring people to find health, balance and inner strength through healthy eating, exercising and self awareness, via tactical and spiritual means. I guess what I am trying to say is, your workouts create a zest for ove for life and yourself and that is exactly what I admire and aspire.

Here is a workout routine I created myself, a rotuine entirly based on stability ball exercises. I am not sure you posses one though but if you do give it a try! A stability ball is perfect for creating a tight strong core, and good posture.

Girl With Ball(s)!

20 exercises on stabilityball, 350 reps!

WOODCHOP right 10 reps
WOODCHOP left 10 reps
LEG RAISE right 2x 15 reps
LEG RAISE left 2x 15 reps
PLANK AND HAND WALK 15 reps
WALKING CRUNCHES 10 reps
INCLINE FLY with weights 2x 10 reps
INNER THIGH SQUEEZE 2x 15 reps
ONE LEG BRIDGE right 10 reps
ONE LEG BRIDGE left 10 reps
BACKWARDS LEG EXTENSIONS right 2x 15 reps
BACKWARDS LEG EXTENSIONS left 2x 15 reps
COBRA 15 reps
ROLLING PLANK 10 reps
SIDE LIFTS right 2x 15 reps
SIDE LIFTS left 2x 15 reps
STRAIGHT LEG RAISE right 15 reps
STRAIGHT LEG RAISE left 15 reps
ELEVATED LEGS UPSIDE DOWN PLANK 1,5 MINUTE
STABILITY CHALLENGE AS LONG AS YOU CAN!

If you need more info let me know!

Sabine

I used to have severe lower back pain as well and couldn’t do much of Zuzana’s exercises so I started with some Pilates like ‘The Swimmer’, and the Cobra-like exercises as well as Zuzana’s stretches; it improved my lower back muscles so I was able to start the BodyRock workouts. I started slowly, not pushing myself too much and now, after 5 months of 3-4 weekly workouts, I’m doing much better; I still cannot do exercises that put pressure on my lower back – like the V-crunches so I’m replacing them with other crunches. Massage therapy also helped a lot.

Take it easy and don’t give up!
I LOVE BodyRock!!!

Hi Eniko,

Lots of us have back problems and need to be careful when working out. If you have a very serious weakness in your core muscles then trying many advanced workouts without modification could be problematic.

For me some of the least stressful core building exercises are the basic Plank, side Plank and the Bridge and also a stretching exercise I know as Cat and Dog. To do a Cat and Dog Stretch you get down on all fours make sure your knees are right under your hips and your hands under shoulders. Then you arch your back up for a few seconds then the reverse to a downward curve. Make sure you’re engaging your abs all the time.

Slightly more advanced exercises are the various Sit-ups , Back extensions and upper leg and butt exercises.

Good luck,
–Chris

You have to reduce the number of calories that you eat every day…
Zuzana mentioned that she was bulky before as well. She decided to eat smaller portions, otherwise you are just feeding your muscles and they are going to grow hence the feeling of being bulky.
I hope it helps.
Try to eat more vegetables and fruits if you don’t want to reduce your portions. This way you will reduce the calories but still have nice portion. I know that I have some problem eating small portions so I tend to eat a lot of fruits and vegetbales. This way my portions can be a bit bigger than if I eat carbs.

Good luck!

so I did the psychopath workout yesterday (thursday) and the sweet punishment workout today. A suggestion for the next butt focused workout is the title “I hate to see you leave but I love to watch you go” workout;)

hey i was wondering are all your work out good for people trying to lost a real substantial amount of weight like for a heavier person.
It seems intense

hey Zuzana
Pls tell me , can I do this 12 min workout before my strength training? or should I plan this on a separate day?

Hi Guys,

I love watching Sean get all winded, cuz then I don’t feel too bad myself LOL! Here’s my problem tho… I have absolutely nowhere to do pull ups cuz the doors have no “doorjamb” type anything. Can I use the broomstick and chairs to get similar results? If not can you recommend another exercise I can do?

ps – when do we get to see Freddy all winded?! ahahahaha

Janet,
I agree with Fleur–Take it easy!!
It’s nice to know others are adding a bit extra to Zuzana’s workouts, but sometimes I read your posts and worry that you’re pushing to hard. Remember that our goal is not to spend to much of our time exercising. Enjoy the landscapes and paint!!
BTW, your son’s music is beautiful.

Chin Ups – 6
Prisoner Jump Squats – 30
Mountain Climber – 61
Clapping Push Ups – 16 (from knees)
Jump Lunges – 28
Bicycle – 47
Dips – 32
Forward/Backward Lunge Jump Up Right – 15
Forward/Backward Lunge Jump Up Left – 13
Side Crunch Left – 46
Side Crunch Right – 42
Burpees – 10

Thanks for posting your scores Mary! It’s always great to see how you guys did :)

Thanks Sabine – we don’t have a ball right now but it might be something we pick up in the future. I will file this workout away for future reference :)

We were moving – again :)

This was a terrific 12 minute workout. I haven’t tried it yet, but I surely am going to try my best at it. I’ve already tried some of your other workouts & still do them. Thanks so much for posting the videos. They are so helpful. Your the best!

Frederick
I just did keep it hard for 12 minutes…RIDICULOUS!!! reminded me of high school wrestling…totally exhausted. Keep them coming! Can you mix up these workouts and do them every day? do you rest 1 0r 2 days a week?

thnx alot :)

2nd round 5-28-10

1. Chin Ups 15
2. Prisoner Jump Squats 35
3. Mountain Climber 63
4. Clapping Push Ups 16
5. Jump Lunges 20
6. Bicycle 20
7. Dips 25
8. Forward Lunge Jump Up/ Backward Lunge Jump Up (as one exercise on one leg) 17
9. Forward Lunge Jump Up/ Backward Lunge Jump Up (on the other leg) 15
10. Side Crunch – left 21
11. Side Crunch – right 22
12. Burpees 10

hi i love you workout! and i have QUOTATION where did you bay you exercise clothe that you weary in this video i like them if you can tale my pleas ?? love you and i can wait to see you again!!

Did you count each jump for the “Forward Lunge Jump Up/ Backward Lunge Jump Up”?

Thought you’d like to know there’s a typo where you wrote the P.S. :)

Hello Z,F&S
I was so motivated for this workout…Knowing that it is going to last only 12 min just motivates you so much vs. if you have to be prepared for 1 hour at the gym!
My score:
Chin up:11 (assisted except for the negative)
prisoner jump: 31…Congrats Zuzana. These were hard. 43: amazed by your score (even if you always beat me, I was impressed)
Moutan climber: 97
Explosive push up: 20 (from knees)
Jump lunges: 32
Bicyle: 61
Bench presses (insteda of tricep dip): 24
Froward and back lunge with jump: 28/28
Side crunches: 40/38
Burpees with push up:9

I really liked this workout. Will definitely add it to my list of favourites.

1. Push Ups – 23
2. Prisoner Jump Squats – 27
3. Mountain Climber – 64
4. Clapping Push Ups (on knees) – 7
5. Jump Lunges – 17
6. Bicycle – 50
7. Tricep Dips (on chair) – 16
8. Forward Back Lunge (left leg) – 14
9. Forward Back Lunge (right leg) – 144
10. Side Crunch (left) – 28
11. Side Crunch (right) – 24
12. Burpees – 6

1. Chin Ups – 10
2. Prisoner Jump Squats 35
3. Mountain Climber 82
4. Clapping Push Ups 15
5. Jump Lunges 31
6. Bicycle 70
7. Dips 11
8. Forward Lunge Jump Up/ Backward Lunge Jump Up 21
9. Forward Lunge Jump Up/ Backward Lunge Jump Up 21
10. Side Crunch – left 29
11. Side Crunch – right 28
12. Burpees 12

My stats for today!

Chin ups 4 (these are so hard for me)

prisoner Squats 22

Mountain Climbers 17

Clapping Pushups (on knees) 10

Jump Lunges 20

Bicycles 38

Dips 11 ( I use a chair for this exercise)

Forward/Backward lunges (L) 9

Forward/Backwar Lunges (R) 8

Side Crunch (L) 20

Side Crunch (R) 20

Burpees 0 I cannot do these, but I am going to make it my goal to do them.

Hey Zuzana, I have been following your website for 1 month and these exercises are really great. Its only now during the holidays that I have the time to really do them. I’m 14 this year, trying to cut down some weight and gain some strength. Here are my scores:

1. Chin Ups – 7
2. Prisoner Jump Squats 35
3. Mountain Climber 90
4. Clapping Push Ups 11
5. Jump Lunges 16
6. Bicycle 55
7. Dips 20 (Done on bench)
8. Forward Lunge Jump Up/ Backward Lunge Jump Up 15
9. Forward Lunge Jump Up/ Backward Lunge Jump Up 15
10. Side Crunch – left 28
11. Side Crunch – right 30
12. Burpees 13

Thanks for all your workouts!!!

thxxxxxxx

This workout is crazy, i was wiped out after the 4th exercise

zuzana, i have to say i have developed quite the girl crush on you. hahaha brutal, brutal workout.

I just did this and was wondering why my timer didn’t finish when I did.. I totally forgot the jump lunges! However, I felt like I didn’t push as hard as I could have, so I’m not going to write down my reps.. :/

This one for me today.
1/ 10 (pull ups unassisted!!)
2/ 38
3/ 105
4/ 30 (on my knees)
5/ 52
6/ 111
7/ 12 (unassisted!!)
8/ 16
9/ 16
10/ 36
11/ 37
12/ 14

My legs were stiff before this one, the Fw Bw lunge jump up killed them !!!

I did this one today. My second time to do this, and beat my old score just 4 reps! ;D This is still hard! ;) 

I did it agin today in second workout. I really like this one, which goes fast I find!
My new score is :
Pull ups : 13
Prisoner jump squat : 48
Mountain climbers : 128
Clapping PU : 30
Jump lunges :  56
bicycle : 124
Dips (with a chair) : 23
Fw lunge Bw lunge jump : R 18 / L 17
Side crunch R 43 / L 42
Burpees : 16
 
I’m very happy because I made a real progress with this one !

hi everyone! I’d say I’m about 95% recovered from this vertigo.. but still going at a pace that is comfortable for me. I try as much as I can :)
1. chin ups (just did on dip stn): 12
2. prisoner jump squats: 22
3. mtn climber: 60
4. clapping pushups (just did regular then went to 1 arm instead of clap): 17
5. jump lunge: 25
6. bicycle: 70
7. dips: 15
8. fwd lunge/bckwrd lunge combo (L): 11
9. ”      ”        ”          ”      ”   (R): 11
10. Side crunch (L): 21
11. Side crunch (R): 21
12. burpee: 12
+ 5 mins hula hoop (couldnt go anymore)

i’m happy to be bodyrocking again :)

Just did this workout.
Warm up 10x stairs (up + down = 1x)
light stretches.

Last time I did this was in April so will show comparison:

29 April 2011                             vs.              4 Oct. 2011
1. Chin Up: 10 +2 assist                              1. Forward Grip Pull Up: 9 + 3 assist
2. Prisoner Jump Squat: 32                         2. 35
3. Mountain Climber: 114                             3. 119
4. Clapping Push Up (from knees): 12           4. 15
5. Jump Lunges: 29                                     5. 30
6. Bicycle: 65                                              6. 75
7. Dips (Dip Stand): 23 Assist                       7. 10 + 5 assist
8. Forward Lunge Jump Up/
    Backward Lunge Jump Up Left: 22            8. 24
9. Forward Lunge Jump Up/
    Backward Lunge Jump Up Right: 23          9. 22
10. Side V-crunch Left: 21                           10. 25
11. Side V-crunch Right: 21                         11. 26
12. Burpees: 9                                            12. 11

10x stairs to cool down
6 rounds of 10sec. rest + 30 sec. effort skipping (72-73-75-77-77-77)
Full body stretches.

Thanks again!
Plus one burpee for Erin!

Just did this workout, it is one of my favourites. You get a taste of a variety of different exercises, you give each one your maximum effort and you don’t have to revisit the exercise again…till another day at least!

Some of my scores went up, while others went down a bit.
10 x stairs by two’s + light stretching for warm up.

Previous (Oct. 4, 2011)  vs. Today (Dec. 5, 2011)

1. Chin Ups: 9 + 3 assist           1. 12 
2. Prisoner Jump Squat: 35        2. 29
3. Mtn. Climbers: 119                3. 122
4. Clap PushUps (knees): 15      4. 16 (knees)
5. Jump Lunges: 30                   5. 35
6. Bicycle: 75                            6. 70
7.Dips: 10 +5 assist                   7. 13 Full no assist
8. For/Back.LungeJump: 24        8. 25
9.  For/Back.LungeJump: 22       9. 23
10.Side Vcrunch L: 25              10. 28
11.Side Vcrunch R: 26              11. 27
12.Burpees: 11                         12. 13

4 x 100 skips to bring heart rate down.
30 minutes Ashtanga Yoga Standing series (including first five seated postures + close).

1 B4E.

1. 11

2. 22

3. 40

4. 5

5. 27

6. 39

7. 8

8. 12

9. 10

10. 17

11. 21

12. 5