Jun 5 2010

Rock’n No Rolls Workout

Hi everyone,

We had another incredible day here, the weather has been absolutely gorgeous and I just read that the summer for most parts of Canada is set to be warm, dry and full of sunshine. Blue skies and a warm balmy breeze off of the water always puts me in a great mood and makes me thankful just to be alive :) Freddy and I were in a great mood today because we went and did a test drive of a car that we are seriously considering getting. It will be our first car together, so it’s kind of a big deal for us. We will share it with you guys when we get it and take you out for a spin :)

Just before I show you the workout for today, I wanted to tell you about this new little routine that Freddy and I have started. Just before we go to sleep we take turns reading 1 or 2 pages from a book filled with positive messages and affirmations. It can be any kind of book – just make sure it’s fully of positive messages – use whatever works for you. We The idea that we had was just to get into an attitude of calm joyfulness just as we end our day by affirming some positive messages to each other. If you sleep alone, then you can just read it aloud to yourself. Both Freddy and I have noticed that taking this time to tune in some good messages before sleep has helped us relax and have a better night’s sleep. We also wake up feeling like we are on the right side of the bed :) Give it a try and see what you think.

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Today’s workout is a 20 minutes long high intensity interval training routine. You will need an exercises mat, chair, and your
Gymboss Interval Timer
. There are 5 different bodyweight exercises in this workout and you will spend exactly 4 minutes on each exercise. Set your interval timer for 4 rounds of 10 second and 50 second intervals (4 minutes total). Your goal is to complete as many reps as you can during each 50 second interval. Take a short break after each exercise just to take a sip of water and than move directly to the next one.

Have a great workout :)

Zuzana.

10 High Knees and Drop Down

Keep your arms extended to the sides, chest up and shoulders away from your ears. After 10 high knees lay down on your belly and than immediately get up. This counts as one rep.

My score:

Round 1 – 7 reps

Round 2 – 6 1/2 reps (I didn’t get enough time to get down on my belly for the last rep)

Round 3 – 6 reps

Round 4 – 6 reps

Side to Side Pike Jumps

Remember to keep your core tight, arms extended and shoulders away from your ears.

My score:

Round 1 – 46 reps (this is not a typo – I really completed this many reps in the first round)

Round 2 – 26 reps

Round 3 – 28 reps

Round 4 – 24 reps

Reverse Crunches

Remember to keep your lower back pressed into the exercise mat at all times.

My score:

Round 1 – 18 reps

Round 2 – 20 reps

Round 3 – 18 reps

Round 4 – 21 reps


Side Step Up

Switch sides after each round. This way you will be working each leg for the total of 2 minutes.

My score:

Round 1 – 29 reps

Round 2 – 27 reps

Round 3 – 25 reps

Round 4 – 26 reps

Super Girl Push Up

Do one push up, lift one arm and the opposite leg as shown on the picture above. This is one rep. Alternate sides for each rep.

My score:

Round 1 – 10 reps

Round 2 – 8 reps

Round 3 – 6 reps

Round 4 – 6 reps

comments



Around The Web
  • http://www.facebook.com/profile.php?id=1090268823 Menia Hondroudi

    1.round 1:8 round 2:7 round3:7 round 4:7
    2.round 1:54 round 2:37 round 3:37 round 4:33
    3.round 1:23 round 2:23 round 3:23 round 4:22
    4.(L)round 1:35 round 2:37 (R)round 1:34 round 2:34
    5.round 1:16 round 2:11 round 3:11 round 4:11
    t.y t.y t.y!!!

  • sselcann

    why is the video removed??

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Score:
    2 laps

    Part I: 4 X 10/50
    - High Knees / Drop Down during rest

    1 lap sprint / jog

    Part II: 4 X 10/50
    - Side To Side Pike Jumps: 47, 27, 25, 30

    1 lap sprint / jog

    Part III: 4 X 10/50
    - Reverse Crunches: ?, 32, 37, ?

    1 lap sprint / jog

    Part IV: 4 X 10/50
    - Super Girl Push Ups: 11, 8, ?, 7

    1 lap sprint / jog

    Part V: 4 X 10/50
    - Side Lunge Jump: 26, 25, 25, 25

    1 lap jog = 1.75 miles, 20+ mins

  • Kay

    looking at this workout I thought it was easy! BOY WAS I WRONG.

    1. 10 high knee & drop: 7/7/6/6
    2. side-side pike jumps (MURDER): 20/23/25/26
    3. Reverse crunches: 29 (i forgot the leg raises then remembered after)/18/20/19
    4. Side step up: 26/22/25/24
    5. super girl push ups: 10/8/8/8 ( i found i felt like i was going to throw up around 6 after the 1st round)

    man this was tough.

  • http://aphrodiitee.deviantart.com/ Isidora

    I just finished this workout and i feel greaat!! last time i did it was on february, i kicked most of my scores, the only ones i didnt beat was the last 2 rounds of side to side plank jumps (last time i did 65-44-40-40) and the super girl push ups, i was completely unenergized in the push ups! and i started wanting to throw up lol! 

    10 high knees & drop down: 9-8-7-7
    side to side pike jumps: 66-44-34-36
    reverse crunches: 24-22-23-24
    side step up: 36-35-29-28 omg butt pain was incredible when i stopped! 
    supergirl push ups: 13-10-10-8

    :D thank you!

  • Anonymous

     wow ! I did this workout today, but I made the intervals Tabata intervals and I was sweating like something else ! not to mention that I haven’t said so many “oh God !” in a long time :) )

  • victoria foster

    this is a rilly great website. How long will it take me to get results like you?

  • Nina

    Yay another great one! This was the killer for me, especially the pike jumps :D My thighs still hurt :D
    I did pushups on my knees, a) I am not strong enough yet to do them normally and b) I have a bad wrist and it really hurts :( Thinking about buying a pushup stands…

    Can’t way for another workout tomorrow!

    Díky, díky dííííííííky :)

  • Aphrodite

    2nd try on this workout tho i did 3 rounds of each except the side step = total 16 min… My reps were much higher.

    high knees drop down: 8 – 8 – 8
    Pike jumps: 50 – 40 – 41
    Reverse crunch: 23 – 22 – 22
    side step up: 34 – 35 – 30 – 30
    super girl push up: 15 – 15 – 14

    :D

  • http://www.carolynbellpilates.com Carolyn Pilates

    Zuzana wrote, “affirming some positive messages to each other.”

    I’ve taken to updating my facebook status with inspiring, thought provoking or spiritual quotes. Taking a few minutes to start my day this way has been a nice routine…keeping focused on my growth and elevated thinking.

  • http://www.carolynbellpilates.com Carolyn Pilates

    I only got to do 3 rounds (with warm up and stretches) due to jam packed day.

    I misread my instructions so I did L & R Side Steps Ups on each round!

    1. 6.6.6.
    2. 26.28.36
    3. 13.14.15
    4. 27.29, 26.25, 21.25
    5. 10.10.10

    I selected this workout earlier in the week, certain it was one I wanted to complete. I was not disappointed. My heart was pounding and these scores may be the closest I’ve come to Z’s performance.

    Fresh out of my shower and I feel fantastic. Thank you!

  • mizo

    hi Zuzana i am mizo i am graduated from faculaty of physical education of sport my grade is very good and you helped me for knowed more exercises for my work i a swimming trainer and life guard and massage specialist and body building trainer and( now physical fitness trainer with your website) thank you so much zuzana egyption man

  • yulia

    This looks really hard to where Im at, but Im working to get there. I will try this later on today, I hope I can get passed the 10′s!
    Love your workouts!

  • Amanda (Maryland)

    I did this workout last night. I don’t have my scores with me at the moment, but they are about the same as yours. I had some 1/2s in the High Knees Get Ups, too. The plank jumps were tough and I went from doing 45 down to 20-something by the last round! I loved this workout. Great challenge.

  • Adam

    Looks like a very fun workout! One question : should you do the exercises 1-1-1-1-2-2-2-2-3-3-3-3-4-4-4-4 or 1-2-3-4-1-2-3-4-1-2-3-4-1-2-3-4 ? The later seems easier but maybe less effective.

    Cheers.

  • Kandi

    I love this workout so much! I just got done doing it for the second time :) (not in one day) It is really fun and i always love a challenge so it is perfect

  • flavia

    hello do you sell your videos really interested.You are awesome!!!

  • Brittany

    Hey Zuzana and Freddy-

    I’ve been doing your workouts on and off since February, recently I’ve been trying to do them on a more regular basis, I’ve decided to join you on the 5-day challenge! I’m not doing the exact workouts you are, I’m just doing random workouts from the past. I didn’t have a chair for the step-ups so I just did a squat with leg lift instead. Here’s my score:

    High Knees with drop down (7,4,5,6)
    Side to side pike jumps (25,19,18,17)
    Reverse crunch (16,15,12,8)
    Squat with leg lift (23,19,19,15)
    Supergirl push-up (10,8,5,5)

    Keep up the great work girl, you inspire me that’s for sure!!!

  • Heather

    OMG! I almost died. In fact, I had to cut some stuff. Thanks so much for this!

  • Heather

    Hi! I’ve been doing your workouts for about 4 months now and love them! I was wondering if you and Freddy ever wanted to have children? I highly recommend it!! :) I just found that I am pregnant with my third:) I am looking forward to still doing your exercises with obvious modifications as I progress. I would just love to see you pregnant and working out!! Haha! Thank you for all your hard work! It has helped me to stay consistent and motivated (hopefully all through pregnancy as well:)).

  • Isidora

    my god this was much more intense than i expected!
    my scores:

    drops: 8 – 7 – 6 – 7
    pike jumps: 35 – 22 – 27 – 24 this one was really hard
    crunch: 22-22-22- 24
    Step up: 26 – 27 – 24 – 25
    Push up: 14 – 10 – 10 – 9 (here i cheated a bit with the super girl part, not very good equilibrium)

    :D

  • http://- Romina

    Hy zuz,Im interested in how to gain weight?im thin-50kg and im 170cm tall,my mesures are 92-60-90.

    Do you use proteins?

  • http://n/a Tanya

    Finally did this workout tonight. It was over 30 degrees Celsius during the day and even in the evening it was still hot and sticky. Really enjoyed it (sweating buts as usual). The last exercise was the hardest – obviously, I was too tired by the time I got over to it. My scores are:
    1. 7-6 1/2-7-8
    2. 41-32-34-34
    3. 18-20-22-21
    4. 27-27-25-27
    5. 8-8-8-15 (last round was clean push-ups)

    I’m off for one-week holidays, but I’m taking 4 printouts with the latest routines. :-) Hope I’ll be able to work out as they report some 35 degrees Celsius during the day for the location.

    Cheers!

  • Simone

    I made this workout inside the house, but with 36degrees outside-temperature…I melted away.

    5-6-6,5-6
    47-36-31-32
    22-23-21-22
    28-29-32-30
    13-16-16-16(without the push ups…)

    Keep on going, I really love your workouts!

  • Deanna

    Im a United States Marine and i’ve done some difficult workouts in my time. but your workouts are not only challenging but fun too. thanks for inspiring and helping women worldwide. and keep up with the amazing posts…

  • Mickela

    Jasmine I hope you explained to the doctors what happened and how. I also hope they let you know if you are ready for these intense workouts.
    passing out for a few minutes could indicate health problems or the fact that you need to work your way up to this intensity.

    • Jasmine

      I’m fine and I explained everything to them. See I was just getting over being sick for a few days (vomiting) which caused me to lose a lot of fluids. I was eager to get back into working out since I wasn’t really up to it while I as sick. They said I was dehydrated from the excess vomiting. I now realize that doing an intense workout like this after being sick for a few days wasn’t the smartest and safest thing to do now.

  • Leslie

    This was a good one! The hardest part for me was the side-to-side pikes. Everything else I was able to do pretty much without stopping, but those pikes I could only do five or seven at a time and then I had to take breaks! I’ll do those more often until I get better at them!

  • Jasmine

    Well I feel crappy because I was going strong, going into the fourth exercise when I took a sip of water and literally passed out for a few minutes! After a hard fall and a ride to the hospital I’m ok and ready to try and tackle this gruesome workout again and this time I plan on finishing it! :)

  • Barbora

    high knees: 6,6,5,5
    pike jump: 44, 45, 43, 47
    reverse crunches: 20,20,21,20
    side step up: 23,22,20,20
    super girl pushups: 9,7,7,9

    WOW, great workout…ur right about sweating like a pig LOL
    THANKS :)

  • Barbora

    high knees: 6,6,5,5
    pike jump: 44, 45, 43, 47
    reverse crunches: 20,20,21,20
    side step up: 23,22,20,20
    super girl pushups: 9,7,7,9

    WOW, great workout…ur right about sweating like a pig LOL

  • Tara

    Wow, looking at everyone else score higher on the pike jump makes me have to do those again. I admit those were the hardest for me. my quads were burning! I just did the Rock n roll workout yesterday and my arms were burning on the super girl push up. I was “grunting” through it. :)
    Love your work!

    high knees:
    1.)7 1/2
    2.) 6 1/2
    3.) 6 1/2
    4.) 5 1/2

    Side 2 Side Pike
    1.) 23
    2.)17
    3.)18
    4.)20

    Reverse Crunch
    1.)18
    2.)22
    3.)20
    4.)20

    Side Step get up
    1.)27
    2.)25
    3.)24
    4.)22

    Super girl push up
    1.)12
    2.)5
    3.)8
    4.)7

  • Samantha R

    Hi – here’s my scores:

    1. 6, 7, 7, 7
    2. 44, 30, 24, 30
    3. 20, 21, 21, 19
    4. 33, 34, 33, 30
    5. 10, 8, 8, 8 (how hard were they??? my form wasn’t great on this one)

  • http://www.facebook.com/#!/Pisana?ref=profile Pavlina

    Oopsie, I’m behind with a couple of the workouts meaning I have to do my extra homework this weekend.

    1. 7/6/6/6
    2. 45/20/30/27
    3. 12/12/11/9
    4. 20/17/20/17 (using quite high chair…)
    5. 7/7/5/6 (how did I survive through that exercise, I don’t know)

  • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

    Melting indeed!! Still sweating :-) )
    I did this this morning 9 June 2010
    my scores:

    1. 7/6/6.5/6.5
    2. 33/25/25/25 This was ridiculously painful! and it looked so easy on the pictures!
    3. 18/18/18/20
    4. 26/28/27/26
    5. 14/13/11/12 these busted my butt. This move takes no prisoners! :) )

    All is well and I feel great.

  • Vilivil

    High Knees & Drop Down: 5-6-6-6
    Side to Side Pike Jumps: 28-25-25-24 and it was killlllerrrr
    Reverse Crunches: 20-17-17-17
    Side step up: 18-20-21-19 (I have to find a lower chair, because this is a few each taller then my knee, or how tall the step should be?)
    Super Girl Push Up: 12-9-8-8, and it wasn’t that fun, I mean it is now, but when I did them it wasn’t fun that at a moment I couldn’t concentrate hard enough, so it was hard to remember which side is next, and to lift the opposite leg, so I leaned on side all time :D

  • kat

    hey i found your sit on youtube and feel in love with it i love how fite you are and i want a body like that i have 2 kids and need to tone it up how did you get so fite ? and did it take you a long time thank you for your vidos i think they will help me . kat

  • Milena

    6 – 5.5 – 4 – 4
    21 -21 – 20 – 24
    9 – 13 – 15 – 15
    19 – 28 – 30 – 20
    10 – 8 – 8 – 6
    I tried this one at my gym today (a true challenge) and opposite me there was another girl doing some very familiar exercises I have seen before with a very familiar interval timer! Two fans met this evening in Winnipeg, MB! You guys rock!

    • Frederick

      Hi Milena – thanks so much for sharing this – it made both of us smile! You guys are our Winnipeg ambassadors!

  • Susie

    High Knees & Drop Down: 5/4/3/5
    Side to Side Pike Jumps: 18/11/11/11
    Reverse Crunches: 10/10/11/11
    Side Step Up: 12/20/16/16
    Super Girl Push Ups from Knees: 5/3/5/5

    Wow the super girl push ups were brutal!

  • Lvette #1

    p.s. I see pike jump to left then right is counted as one. So my real score for #2 is 21-24-20-23.5

  • Lvette #1

    1. 10-9-9-8
    2. 42-48-40-47
    3. 16-14-13-14
    4. 20-17-17-14
    5. 9-10-8-10

    Can’t wait to do sexy pain train tomorrow. I was almost tempted to do it tonight so I can be in sequence with Z, but common sense reveals.

  • Krista

    Hey,

    You guys should read “Self Analysis” its an awesome book, I always try to do a list or part of list (you’ll understand what I am talking about when you read it!) in the morning when I get up because it just sets my day up so perfectly. I can send you a copy if you want… or is that totally weird?

    You can do it together or by yourself too, which is really nice.

    Krista

  • Mel

    Love all your videos!! Is your dog a Chihuahua? I want to get one just like that!

  • Michelle G.

    Fun Workout!

    My scores:

    1) 7-7-7-7
    2) 45-32-32-30
    3) 18-18-17-17
    4) 26-26-23-24
    5) 14-10-8-8

    Those pike jumps were hard, but super fun to do!

  • Leigh-Anne

    Just finished and I’m feelin’ so good right now! This workout and the Hot Body Workout are tied for my favorites. Here is my first time posting numbers….

    HK 6, 5, 6 1/2, 7
    PJ 33, 22, 38, 35
    RC 15, 10, 10, 12
    SU 16, 24, 22, 19
    PU 8, 8, 6, 6 (Supergirl Style from the knees)

    Looks like I’ve got to work on those step ups. My thighs were just so fatigued from those pike jumps! Thanks for the torture!

  • Sidra

    My score:
    part 1= 6/5.5/6/8
    part 2= 39/30/36/34
    part 3= 15/17/16.5/19.5
    part 4= 19/24/25/27
    part 5= 8/9/9.5/9
    ………….. yes it was hard :) )

  • http://www.janetspreiter.com Janet

    This was a real juicer!! I started at 5:45 to try to beat the heat of the tropics.
    Jogged the dogs up the mountain for 50 minutes as warm up. 14 pistols at the turnaround point…
    7.5- 6.5- 6.5- 7
    47 – 31 – 31 – 35
    24 – 22 – 20 – 22
    27R – 24L – 23R – 25L oweeee!
    13 – 11 – 12 – 13 at this point it was getting hard to remember which arm and leg went up next!!
    And a little paddlesurf to cool down, except it was already in the 80s, water and air. Cold shower, breakfast, and hide in the shade!

  • Lisa E

    I tried this one out this morning, fun yet exhausting. My 2 yr old kept saying”jump momma jump!” :) He is a my little personal trainer ;) . Thank you for sharing your wonderfully torcherous workouts they are exhilerating.

  • Pingback: Bodyrocked and Tracked « Run Sarah

  • Rod

    Hi, although I like to do your workouts and feel a lot of work being done, I’m feeling like I’m losing size in my arms. used to practice boxing, but I haven’t been able to do it in the last couple of months. What could you recomend in order to maintain bigger muscles?

  • Lennon

    how long will i takes to have my abs like yours??

  • http://www.OptimisticJourney.com Jarrod – Inspirational Words

    That was a really brutal exercise! That would be a challenge to do everyday mon-fri. By the way congrats on your car! Keep us posted on when you get it, I’m happy for you guys!

  • jo

    thanks zuzi you do a great job,you helped me not just in fit,also in my life, thanks a lottttttttttttttttt ,everyone in freedy gym (thats the name of the gymwhere we work out)said:thanks zuzi and freddy,

  • Fleur

    Hi all !
    My score for today’s workout :

    10 High Knees and Drop Down: 6 – 6 1/2 – 6 1/2 – 7
    Side to Side Pike Jumps: 26 – 26 – 28 – 27
    Reverse Crunches: 20 – 20 – 22 – 22
    Side Step Ups (done on a pile of floor mats squares – very unstable good to work your balance : 18 left stand – 18 right stand – 20 L – 19 R
    Super Girl Push Ups: 8 – 8 – 8 – 8

    Feels good :)
    Thanks

  • Minka

    Zuzana I have question, I have been doing your workouts but I’m not exactly what you mean when you say when you say “do 3 rounds of each exercise”.

    For example do you mean do one round of each exercise seperately then go on to the next exercise and do one round or do three rounds of, for example, crunches all at once and than go on to doing 3 rounds of burpees at once and so on?

    Sorry Zuzana I don’t know if I’m making sense but thank you for your workouts, I really love them and I do them every morning :)

    Minka

  • Nicki

    I hadn’t done one of your workouts for 3 days and I was happy to get back to one! This one had me sweating!

    10 High Knees and Drop Down: 7,7,6,6
    Side to Side Pike Jumps: 28,28,30,24
    Reverse Crunches: 16,16,14,14
    Side Step Up: 28,23,27,22 (my left side is obviously weaker)
    Super Girl Push Up: 11,9,9,7 (wow these were a lot harder than I thought they would be!)

  • Kitty

    Love the title of this workout…gave me a chuckle.

    High Knees + drop down: 7.5-7-7-6
    Side to Side Pike Jumps: 56-36-30-30
    Reverse Crunches: 18-18-18-18
    Step Up+ Knee Up: 35-35-29-29
    Super Girl Push UP: 12-10-8-8 (these were way harder than they look).
    Loved the Side to Side Pike Jumps.

    Looking forward to your 5 day challenge.

    By the way, I think you look great any way you wear your hair. Amazing how people feel the need to coment on appearances. Good thing you’ve developed a “thick skin” to filter out the noise.

  • Tite Prout

    This was a very good workout! I found the last exercise (super girl push up) the hardest one…

    I did:
    1- High knees and drop down: 7-7-7-7
    2- Side to side pike jump: 55-45-42-43
    3- Reverse crunches: 18-17-16-14
    4- Side step up: 32-32-31-31
    5- Super girl push up: 11-9-9-8 (some on the knees)

    Thks for sharing your workouts!
    TP

  • SW

    duuuude, i’m wiping the sweat off my face as i type this. just tried this workout and I LOVE IT! this really is a WHOLE body workout. :)

  • Brittney

    I dont know if you can help me fix this but when i go to the workout archive, I try to go to the beginner workouts but when I click it it goes to a page that says “Error Establishing a Database Connection”. What does that mean and how can I get to the beginner’s vids?

  • Sarah from USA- SC

    Those pike jumps were BRUTAL:

    High Knees and Drop Down: 7, 6.5, 7, 6

    Pike Jumps: 34, 21, 17, 16

    Reverse Crunches: 12, 12, 12, 12

    Step Up: 25, 25, 18, 20

    Push Ups: 8, 6, 7, 8

    Thanks for a really tough workout today! I was dripping!

  • Dani

    i just did this workout first thing this morning and it was incredible! the side to side pike jumps and push ups killed me! haha great workout im pumped for the fitness challenge :)

  • Miranda

    I am so tired! I am going to hang with you on your challenge, to work out Monday through Friday. I have been attempting to do that anyway – and then stay active on the weekend…hiking, volleyball and the like.

    1. 7/5/5/5
    2. 18/12/15/13 – those were super difficult for me!
    3. 20/21/18/18
    4. 20/21/19/20
    5. 7/6/6/7 – mostly from my knees

    Thanks my dear!

  • Mackenzie

    8-7-7-7.5
    60-40-45-40
    16-15-15-15
    23-23-19-21
    8-9-10-8

  • Jen

    Hey Z-

    I was looking for your top on the lululemon site- and it looks wayyyyy better on you than it does on the models!!

    LOVE this workout- the moves were the perfect difficulty level for me. Thanks for all you do, you are such an inspiration!

  • Squirrel

    Great one.
    Zuzana, your score just motivates me so much for the side to side pike jumps. It burns! No more legs at the end of the pike jumps…The set ups were hard then!!

    I did not take any break: 20 rounds in a row!!
    high knees:7/7/7/7
    They were harder with the arms extended. It felt it in my arms
    pike jumps: 50/31/31/30
    reversed crunches: 19/21/20/19
    step ups: 38/34/30/27
    super girl push ups: 10/9/9/7

    Loved it!!

  • Chasity

    Hey Zuzanna,

    I am teaching a workout class at my church, trying to help people get healthy and more fit. I have a few obese, large women in my class, do you have any suggestions as to what I might have them do while the rest of us are doing interval training? I guess they are a little hesitant on taking my class because they don’t know where to begin? If you could help me out in this area I would greatly appreciate it.

  • http://www.janetspreiter.com Janet

    I went for broke today after a “rest day” yesterday, starting at 5:30 this morning:

    50 minute run up the mountain with the dogs, including 14 pistols at the top

    Your workout:
    hi knees: 7.5 – 6.5 – 6.5 – 7
    pike jumps: 47 – 31 – 31 – 35
    rev crunch: 24 – 22 – 20 – 22
    step ups: 27R – 24L – 23R – 25L
    s-g push ups: 13 – 11 – 12 – 13
    I am SOOO thankful this was only 20 minutes. I think only the crunches could be considered “easy”. Everything else was really gnarly. Funny how hard it is to figure out when you’re really tired which arm and leg to lift next on the push ups- DUH! I think this is one of your harder workouts!

    Then a paddlesurf to cool off, but it was already scorching out there with a super low -tide and exposed reef.

    • Frederick

      I love your little stories about the ocean and surfing. They make me sigh….. if it’s anything like your paintings then it must be an incredible place!

  • Erika

    HI!

    I was wondering if you were having some trouble with your website? I keep getting an Error Establishing Database Connection message. I’ve been trying to access your workout archives for a week and keep getting this message.

    Is anyone else having this problem?

    -Erika

  • Lisa

    Zuzana! Your workouts are awesome! Short, intense, effective. Thank you so much for doing this, I think you know how many lives you touch and change with every video you do!

    I absolutely LOVE your bra top! What brand is it?

    Again, thank you so much for these workouts!

  • Sara

    My friend and I have been going to the gym for 6 month now and always looking to push ourselves. Well, we found out how to do jut that. Tried your workout…no beating you for sure! Really enjoying (hating a little too) everythting you’ve been posting.

    P.S. Welcome to Canada. Glad to have you!

  • Emily

    Another great workout! The pike jumps are KILLER, my legs were like rubber. I’m loving these equipment-free routines, keep up the great work! I’m looking forward to the 5 weekday workout challenge this week.

  • NOEMI

    I really like your excercises I from Mexico, Guadalajara
    I have a question, I have 35 years old, and how time I doing my muscles strong.

    sorry my english

    regards

  • Charlie D.

    Wow – I actually was dripping on the paper writing down my scores – amazing workout. I think I beat you too – except in those reverse crunches – I was thinking I still have kind of weak abs, but then I watched the video( I know – I should watch it *before*, not after) and I kept my legs completely straight and you bent yours a bit, so I don’t feel bad anymore.

    high knees & drop: 9 8 8 7.5
    pike jumps: 67, 54, 50, 49 – my arms were so tired!
    rev crunches: 16, 14, 15.5, 14 (totally straight legs)
    stepups: 38, 37, 33, 35
    pushups: 14, 11, 10, 11.5 (I had no idea these would be SO HARD!)

    Where’s Sean?

  • NOLA

    Wow, the super girl pushups were a lot harder than I expected! So hard to balance! Love it though!

  • http://www.myspace.com/rikakir Rika

    I really liked this workout! it was intensive, actually pretty hard! I was soaked, when I finished, and it was simple to remember what to do.
    The side to side pike jumps were nasty (o~o) and a really good exercise but I think that the person living underneath me got a bit mad, even though it was only for 4 min. because I heard him hit the ceiling… oops. But apart from that it was great!

  • Dakota

    You are an amazing facilitator! I’m still nursing a bad shoulder but I will do some of the exercises that won’t bother it. Nothing better than a good sweat. Cali looks intense on catching some rest :-) . Glad to hear about the car. I think you and Freddy have some great road trips on the horizon…..Rock on!

  • Stania

    Hi Zuzko and Frederick
    Ja sem zacala asi pred 14dni poctive cvicit podle tebe a musim rict ze je to super i muj syn se snazi nenechavam ho delat uplne cele ale snazise.
    Tenhle workout vypadal docela jednoduse ale jenom vypadal ty side toside jump to mi rozum nebral je super ze pokazdy cvicim cele telo ale vzdycky mne boli jina cast hehe.Snazimse priblizovat aspon trochu k tvojim vysledkum nekdy to jde a nekdy no-chance,ale tim ze je to kratky clovek se snazi vic.
    Moje skore je
    1)8,5,6,51/2
    2)33,17,17,20
    3)18,17,16,13
    4)P30,L27,P26,L26
    5)11,8,,8,61/2 ty posledni dve kola sem delala ze sem si lehla a potom zvedla ty si to delala v jednom s tech poslednich workout,rikala si tomu cheat ja to vidim jako pomoc a nevzdat to.
    PS: kde je Sean uz s vama nebude cvicit ne ze nam nestacis ale bylo to takovy jiny.
    Dekuju Stana a taky Adam(syn 11)

  • FluidFreedom

    I am using this workout as my day 1 for your new challenge! what a great workout! Here are my stats.

    High Knees/Drop Down R1: 5 R2:3 R3:5 R4:5

    Pike Jump R1:15 R2:15 R3: 14 R4:14

    Reverse Crunches R1:12 R2:14 R3:12 R4:11

    Side Step Up R1:36 R2: 32 R3: 30 R4: 28

    Super Girl Pushup (modified knees) R1:6 R2:6 R3:8 R4:7

    I’ve been keeping a journal of all my workouts that I do with you and it has really helped me stay on track. THANK YOU AGAIN FOR ALL THAT YOU DO!

  • http://www.mazebg.com Jordy

    Hi, Zuzana and Frederick!
    You are a true inspiration for me. I am very happy I found you because none of my friend around me do regular exercise. I’ve been following and doing your exercises since March and I already see the good changes. So, thanks again and keep going!
    Speaking of books, I read the Bible. For me this is the book filled with the most positive messages and affirmations.
    Greetings to everybody with some of my favorite Jesus’s words:
    “Behold, I stand at the door and knock. If anyone hears my voice and opens the door, I will come in to him and eat with him, and he with me.” (Rev 3:20)
    “Can a woman forget her nursing child,
    that she should have no compassion on the son of her womb?
    Even these may forget,
    yet I will not forget you.
    Behold, I have engraved you on the palms of my hands;
    your walls are continually before me.” (Isa 49:16)
    and
    “Until now you have asked nothing in my name. Ask, and you will receive, that your joy may be full. ” (John 16:24)

  • http://www.smilewithtulip.co.uk Kezza

    Hello,

    Once again fab workout guys. I was wondering if you could show us some new warm up and cool down routines. I have been doing the old ones but It would be cool to get some new ideas.

    Thanks in advance,

    xx

  • Vilivil

    OMG!!! I just realised I’ve done double high knees until now. :D

  • Zoe

    I really like how you take the time at the end now to explain the exercises. I’ll give this a try. :) Love using the interval timer.

  • sopho

    every day i’m making your work-outs and if i continue if i loss my weight and also diet ? i’m 70 ponds and height is 1.70

  • shorts

    Hi Zuzanna

    It is winter here in australia and I am sweating so much after that workout
    1. 4,6,6,6
    2. 35, 17, 20, 15
    3. 18, 16, 15, 16
    4. 35, 35, 37, 40
    5. 9, 4, 6, 8

  • Pizzi

    My gasping for breath is louder than the kettle on my oven! lovely ;)

  • bohdana

    Great one!!!!!!!

  • Ivan Raikov

    your vids are great,I’m learning a lot, and you need to make a site in spanish here in Mexico a lot of people need to know your work.

  • Gemz

    I don’t have a timer so I try to match Zuzana’s score and do as fast as I can. I did 4 rounds of the following…

    High Knee Drop Down 10x
    Side to Side Pike Jumps 20x
    (This is so hard for me. First I can’t do the jumps as high as Zuzana. Then I keep falling on my toes and then knees & I’m so afraid to hurt my knees. Gotta practice more. Obviously my core needs more work.)
    Reverse Crunch 20x
    Side Step Up 30x
    Super Girl Push Up 10x

    • thera

      i just completed this work out my scores:
      1. 5 1/2 (did not get down), 5, 5, 4
      2. 18, 15, 15, 10
      3. 21, 23, 21, 30
      4. 24r, 20L, 23r, 30L
      5. (from knees) 9, 10, 12, 17 i guess i saved my energy for the last part.
      loved it cant wait to do another again. till next time, t XD

  • http://30bananasaday.com Windlord

    10 High Knees and Drop Down [7 reps all rounds]

    Side to Side Pike Jumps [this is a tookus toaster, for sure] [47,33,30,27]

    Reverse Crunches [26,25,22,21]

    Side Step Up [26,25,24,23]

    Super Girl [uh, boy?] Push Up [15,12,12,13]

  • Gaby

    Hi Zuzana,

    You’re awesome! I haven’t tried your exercises yet but I just got my interval timer in the mail! I can’t wait to start. I think I am going to start this one right now even though its 12:29am. I really wanna lose my tummy and get biceps. I am from Mexico and I am 21 yrs old. I am 5’2″ and weight 115 lbs. I hope I can accomplish my goal!
    Take care,

    Gaby

    My boyfriend’s name is Freddy too! lol

    • NOEMI

      Hi, Gaby where are you from, I from Mexito to Guadalajara

      I really like this excercises too.

      Rgds.

      Noemi

  • Geapet

    You are a great motivator and teacher, I found your workouts on youtube just recently and have been following you on bodyrock for the past few days. I have tried your exercise programs and find them very effective and challenging. I am on a goal to lose 30lbs, I currently weigh 160lbs and just see you so toned gives me the drive to do more.
    I attend a gym here in Jamaica and do a mixture of cardio and weight training
    After completing today’s challenge I was soaking wet from head to toe, with seat on the floor, in my eye, all over.
    Again I salute you for this opportunity to stay challenged and focused

  • Nicolette

    GREAT TITLE! hahaha

  • Gabi

    Hey Zuzana! I have been following your workouts for a little while now and I am proud to say that you have made me a COMPLETE addict!!! The routines that you put together are so challenging and fun it just makes me excited to workout everyday (it’s hard to want to take a day off :p) You are an inspiration for me and for many other girls and women out there looking for someone down-to-earth to show them how to work out, to push themselves, to be strong and to be fearless and most of all to be BEAUTIFUL! Thank you again for sharing your passion and your athleticism!!!! Keep on being the gorgeous powerful woman you are :)

    <3 Gabi

    So I did the workout today
    Here are my scores

    High Knees to Drop downs
    (6,6,6,6)
    Side to Side Pike Jumps
    (32, 25, 30, 36)
    Reverse Crunch
    (23, 20,19, 19)
    Step Ups
    (20r,20l,19r,18l)
    Super Girl Push Ups *knees
    (6,8,7,6)

    do you have any suggestions for working on upper body strength, especially for any type of Push Up or Pull Ups?

    Thanks again :)

  • http://bodyrock Terry

    I was looking at some of your old workout( when you guys were in Malta) and you definitely look leaner.Your mid section more defined….I’m inspired…I want a mid section like you….I’m going to get it, dammit!

  • Jamie

    Hey guys. Wow, that was tough stuff. I’m coming back from a brief retreat from these workouts. Honestly, it just seemed like to much pounding on my joints lol. So I retreated to high volume weight training and traditional types of cardio(low impact, ie; swimming,eliptical, rowing machine). However, I find these workouts great for those days I wanna get things done quickly and get them out of the way :) . Thanks!

    I like the new residence guys. Very nice! Hope Freddy doesn’t mind, but I just wanted to say that I thought Zuzana was looking extra cute today. She had a glow about her. Things must be good :) .

  • Michelle

    Hey Zuzana! Thanks for an amazing workout!
    As you said for the positive messages before bed thing, I think it is a great idea. I was just curious though, do you and Freddy have a religion? Because something like that also helps a good night sleep, day, and life.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      No we don’t. We are spiritual, but not religious.

  • Kate

    Loved this workout….sweating so hard! Those pike jumps are challenging! My two year old watched me and tried some of the moves too…although he mostly laughed at me :)

    Love the idea of reading positives before bed! My husband and I have a “thankful” journal we write in beofre bed. So many little things to celebrate and rejoice in everyday!

    Thanks for the workout…you’re the best!

  • Stephanie

    Awesome!

    Thank you guys for another amazing video! Zuzana, I have that same bra, lol! I love Lu Lu Lemon. I’m from Canada so we have a store here and it’s originally from B.C.

    I was wondering, would you be able to do a video that really focuses on the butt and inner thighs?? I can’t seem to get my thighs, inner thighs more toned and thin. Oh yea, I LOVE the Cardio workouts you have….Cardio is the best!

    Thanks!

  • Kandi

    Hahahaha dude I love the title!! And oh my Bod (that was cheesy, i know) I can’t wait to do this workout tomorrow!! Today is my day of rest or else i’d do it today. And I hope y’all get the car, that’s cool!

  • cease

    great workout!

    10 knees and drop: 8, 7, 8, 7
    side to side pike jumps: 55, 45, 45, 55 (adrenaline rush and second wind)
    Reverse crunches: 26, 26, 26, 22
    Side Step ups: 31, 30, 30, 30 (Had to do these on a wood chair. Ouch!)
    Super Girl Push-ups: 21, 18, 16, 16,

  • ashley

    I’ve actually been doin those side to side pike jumps on a bench for a few weeks. What I do is squat bench jumps where you start with your legs straddling the bench then jump on to the bench, bringing your feet together. I do a set of those and then after that, move straight into the side to side pikes, jumping over the bench. I’ve been getting creative like you :)

  • Sabine

    this. was. brutal. loved it, awesome, thank you guys for another exciting workout. the second exercise- is it just me or is it a Very Very tough one? I could not keep going, had to take breaks in between.

  • Mary13

    Great!It gave me an amazing afterfeeling!
    My score was:
    High knees& drop down 7-6-6-7
    Side to Side Jumps 25-22-33-25
    Reverse Crunches 17-21-21-25
    Side Step up 24(r)-34(l)-36(r)-40(l)
    Super Girl Push Ups (from knees) 10-10-11-11
    Zuzanna your superfit look is so inspiring!!!

  • Mary

    Great!It gave me an amazing afterfeeling!
    My score was:
    High knees& drop down 7-6-6-7
    Side to Side Jumps 25-22-33-25
    Reverse Crunches 17-21-21-25
    Side Step up 24(r)-34(l)-36(r)-40(l)
    Super Girl Push Ups (from knees) 10-10-11-11
    Zuzanna your superfit look is so inspiring!!!
    thank you guys)

  • jo

    hi zuzanna!

    would you mind telling us how much you weight and how tall you are? i am just curiouse, but i am sure i am not the only one who would like to know.

    you look just fabulouse!

    best wiches

    jo

  • BodyRockTvFan

    Hi Zuz,

    You always looks so glamorous…even when you are working out! :-) Was just wondering what cosmetics you use?

  • Steve

    Hi Zu,

    A good work out for Sunday evening – i was finding it very hard to get motivation to do anything so thank you for getting me going.

    I did a 7 min stationary bike to warm up then Exercise:
    1. 7.5/6/5/6
    2. 34/24/20/22
    3. 15/15/12/11
    4. 22/22/25/25
    5. 11/11/10/10

    I think my average time in between each round was 15 secs though due to checking the what i’m doing and writing it down.

    I finished with 6 mins stationary bike to cool down and some basic leg stretches.

    Remember try and do workouts without pull up bars for me please…

    Now i can eat dinner haha…

  • D

    yay!! new workout! seems great!! i will do it tomorrow :) and i LOVE your sports bra! can you tell me where did you buy it?? I’ve noticed that you have it in two colors ;)

    • Milena

      look on lululemon.com :)

      ~m

  • Daniela(svunk)

    Hi sweethearts,

    My today’s workout score:

    1)7,6,6,6
    2)25,24,19,21
    3)15,17,16,20
    4)23,20,21,20
    5)9,8,then 2 rounds on knees 8,9

    Meltdown-I love this word:)))Thank you!!!

  • Henriette

    I just did the workout, and it was tough! :) Loved it!

    My results were
    10 High Knees and Drop Down 6-6-6-6
    Side to Side Pike Jumps 32-24-22-27
    Reverse Crunches 15-15-10-15
    Side Step Up 23-23-22-21
    Super Girl Push Up 7-4-4-4

    It’s the first time I’ve done one of your daily workouts, I’ve done older ones up till now (or older ones that doesn’t involve pull up bars or dip stations). But now that you don’t have any equipment yet, I get to follow your daily ones.
    Looking forward to the next one!

  • http://lucky2505.jimdo.com Simone

    Another awesome workout, and only 20 – bruuuuutal – minutes =). And again, I would like to share my score with you… @ Zuzanne: I think I beated you :D

    10 High Knees and Drop Down: 7 – 7 – 7 – 7 1/2

    Side to Side Pike Jumps: 50!!! – 38 – 43 – 35

    Reverse Crunches (only butt lift ;-) : 31 – 32 – 35 – 35

    Side Step Ups: 26 – 30 – 27 – 28

    Super Girl^^ Push Ups: 16 – 11 – 10 – 10

    I sweated, sweated and sweated… haha…. but it was great!

    • http://lucky2505.jimdo.com Simone

      sorry, ZuzannA….I’m too tired to spell everything the right way =)

  • Laina

    Hi Zuzana!
    I am loving your new sports bras! What brand is it and where did you get it? It’s so hard to find cute (and kind of sexy) fitness clothing:)

    Thanks! ~Laina

    • Fleur

      Laina,

      I think it’s the Lululemon bra. The hot yogi bra.
      Lululemon bras are very comfortable and not bothering you when you are working out.
      You can check them out there : http://shop.lululemon.com/Hot_Yogi_Bra/pd/c/520/np/520/p/2189.html

      Have a sweet day :)

    • Milena

      Hi Laina,

      Zuzana is wearing a Lululemon sports bra in this video :) I’m sure you can find it at lululemon.com.

      ~m

  • Tammy

    This workout was a tough one but the accomplishment you feel at the end of accomplishing a hard workout is great. Callie is so cute, all curled up on the couch. Thanks for the workouts and encouragement!

  • Lia

    Wow, this workout was great. My arms ar really burning right now.
    The way I´m sweating reminds me of my basketball trainings. But these are two hours long :-)

    1) 7,6,6,6
    2) 40,26,27,26
    3) 17,17, 17, 17
    4) 25,24,24,25
    5) 10,6,6,6

    Do you konw any exercises for trampolin exept just regular jumping? We have one at home and I really enjoy doing some sport on it, but I only, well, jump up and down. It would be great if you knew any exercises.
    So, thank you very much for your workouts, they´re so great!

    • http://www.myspace.com/rikakir Rika

      trampoline?! you can do so many cool things with a trampoline ;) the basic jumps are jumps with your knees up to the chest, the split jumps and the jump where you have to touch your toes while stretching the legs forwards.

      If you jump up and down and turn around for every jump, it’s a good exercise to sit down in every second jump and then eventually sit down and turn in the same time for every jump. that means:
      exercise 1: jump up and down and turn for every jump.
      ex. 2: jump up and down and turn a whole turn for every jump.
      ex. 3: land on your feet, land in sitting position, land on your feet…
      ex. 4: feet, turn feet, sit, feet, turn, feet, sit …
      ex. 5: feet, sit, turn, feet, sit, turn…
      ex. 6: feet, turn sit, turn feet, turn sit, turn feet…
      ex. 7: sit, turn, sit, turn, sit, turn, sit…

      another funny jump is to drop down on your knees, so you land on the shin/knees.

      or you can actually also land on your belly, but be careful with that one, if you are not experienced yet. You have to keep the arms bended slightly above the chest to prevent your face from getting smashed into the net.

      I hope it helped…
      Have fun! You’re so lucky to have a trampoline :)

  • Patricia

    I love this workout! I came across your site a few months ago and I’m trying to gain more strength and muscle, I’m seeing great results by the way! I’m bored with traditional exercise and gym equipment and you keep it fun to workout, I look forward to seeing what’s new on your site daily! :)

    I wanted to mention that the end of your recent videos, where you go over the exercises in detail, is great! It is nice to see the correct form to the exercises and know that I’m doing them correctly to get the right results.

    Keep it up and Thank you!

  • Oki

    Hello Zuzanka, I just wanted to ask you… If you don’t want to answer, you don’t have to… I was just interested, what are your measures – especially butt and abs? :-) Muscles are not so bulky as fat, I think, so you have to have much slimmer body than “normal” 54kg girl :-) Thank you, if you answer?

  • caroline

    hello youre brilliant u make my day tku for all your fab inspiration and your smile u look amazing xxxx c

  • http://www.peacefulbend.com/kT Katie

    Wow, another great workout! I love the shots of your little doggie too…very cute. After following your workouts for a couple of months, I finally feel like I have a respectable enough score to post it. Not that it’s near as good as Zuzanna’s, but it’s much, much improved for me! So here’s how I did:

    1. 6 1/2, 6,6,6 1/2
    2. 36, 25,24, 23 (holy moly, after the first round I wanted to give up, but was able to keep going somehow)
    3. 15,15,12,11
    4. 21,19,19,18
    5. 8,7,7,6

    Thanks for sharing this workout and all the tips on the exercises!

  • Rea

    Hi Z & F!

    Speaking of books…

    I am looking for a comprehensive book or guide on nutrition, specifically the way food works in terms of building muscle and burning fat.

    I found ‘Burn the fat feed the muscle’, which looks interesting, but at $40 I want it to provide enough knowledge for me to understand what I should eat and most importantly why.

    Do you know this book? Do you use some of the elements that are discussed in this book in your diet?

    Would be great if you can share your thoughts about this.

    • Rea

      I just want to mention that I have been working with a fitness nutritionist for more than a year (until Dec 2009) and in order to build muscle I was told to eat a certain way, which made me lose weight, gain a bit of muscle and burn fat (drop from 23% to 20%) but since following your advice of eating clean and gradually moving to a more vegs and fruits diet I find myself leaner but I have not built a lot of muscle (not enough definition) – and I am working out harder than ever. I am trying to find the middle way between what I learn from you, and what fitness nutritionists are saying (eat a lot of protein, less fat and carbs) and I want to see better results.

  • http://www.seentvcanada.com Amy @ As Seen on TV

    If you were getting so tired from those workouts in your amazing shape i can only imagine i wouldn’t last 2 seconds. They do look like great workouts i need to try in our gyms fitness studio. Keep up the good work :)

    • Dana

      I thought the same thing! The workouts look amazingly hard, and don’t get me wrong, they are! But if you start slow, just doing as many reps as you can, you’d be surprised what you can do! I just started doing Zuzana’s workouts, and they are fantastic! I know I’ll be improving soon! Can’t wait to try this one!

  • http://bennyblackdog@comcast.net Cindy Pinckard

    Thank you very much for all the effort in making this website so fun. I live and breath for your workouts everyday. It has become my ultimate thrill for the day. Thanks again. Wish you were on everyday if nothing else just to chat with us. Your amazing!

    Thanks again
    Cindy

  • robbie

    this is the first one i successfully completed! ok im so excited right now, and so smelly sweating like a (pig), phew! lol
    heres my record: (sadly i cheated quite alot)
    10 knee tucks + drop down: 8-6-6-6
    side to side pike jump: 15-10-8-8 (my thighs are so tired they cant bear my weight anymore!!!)
    reverse crunches: 11-12-10-11
    side step up: 23-22-21-24 (started from my right leg)
    super girl push: 11-12-10-10 (did it from my knees and they kept sliding backwards lol)

    this is real fun i got so much motivation from you, Zuzana!

    one question abt the step up, the “step” i managed to find is quite high so my knee is bent to less than a right-angle, will this be a problem for my knee? is there anyway that i can adjust the position?

    thanks a million and looking forword to your next workouts! :)

    • Charlie D.

      Is there something you can stand on with your free leg?

  • d.

    wow i really pused for this workout! I swear once i finished the twenty minutes it felt like it was raining on my head, just beads of water continuously rolling down my cheeks and neck. wow though, it felt amazing once the buzzer of the timer rang after four minutes for the push ups. Thanks Zuzana ;)

    d. :*) <—– that's not a tear, it's sweat!haha

  • Shannon

    Another great workout! I just started using my new Gymboss timer, it’s awesome! I see that your dogs seem fine with the beeping but mine REALLY dislike the sound so I keep it on vibrate. Not only has it really helped me focus in on my workouts but I also use it to monitor my studying/break time and I’ve been far more productive.

    Thanks for the great workouts

  • Samantha

    GREAT workout! 2 quick questions for ya:

    1. What book are you reading out of? I’d like to do something like this with my hubby.

    2. Where did you get your top and pants? SO CUTE! I especially love the orange color on you.

    THANKS! Happy grilling!

  • Ashley from Canada!

    Thanks for continually inspiriring us Zuzana and Frederick, I know I haven’t posted a comment in a while, but I have still been here following your life advice and workouts. Love you guys and really appreciate what you are doing. And I love the practice that you two are doing before bed. I beleive happiness is a conscious choice, and you two are making it happen. :) XOXO

  • Sierra

    This was seriously the fastest 20 minute workout I have ever done. The side to side pike jumps and super girl push ups kicked my butt! Definitely fun though! I am sweating like mad and thoroughly exhausted.

    Thank you so much for the daily workouts. They keep me interested in exercising so it’s never a dull boring routine!

  • http://www.fitnessweblog.com Andrea

    Great cardio workout. Thanks!

    * 10 High Knees and Drop Down – 8, 7, 7, 7
    * Side to Side Pike Jumps – 36, 20, 28, 22
    * Reverse Crunches – 15, 11, 11, 11
    * Side Step Up – 22, 24, 16, 20
    * Super Girl Push Up – 6, 4, 4, 4

  • Megan

    Hey Zuzana, thanks for doing what you do, I’m in high school and on the cheerleading team and I’ve been doing your work outs for about 5-6 weeks now and I’ve been seeing an improvement in my energy and getting more definition in my abs. Your such an inspiration to me(:

    Oh can you put up some more healthy recipes?
    Thanks(:

  • Razzi

    Oh man that was really hard, sweating like crazy! I had real troubles with the super girl push ups. My balance is pretty horrible … but I did my best. Here’s my score :
    1. 5,5,7,6
    2. 34,24,23,24
    3. 18,18,18,20
    4. 22,22,20,20
    5. 10,7,8,6

    Zuzanna and Freddy, you’re my motivation and inspiration to get off my butt and do some exercises everyday. Just wanna say thank you so much!

  • mzslyde

    You look really relaxed and happy Zuzana.
    I love the new place – especially the backyard. It is really beautiful. My kind of taste. It is very inviting and homie (if that is a word LOL).
    The workouts have been just great – loving them. I enjoyed Sean as well. Hope he gets a chance to come back for some more workouts. It was very nice to see a man – Not that your not great to watch either.
    I am really excited you both getting your first car together. That must mean you guys might be planning on staying in Canada for awhile? That’s home for you guys anyway right?
    This workout looks great – going to do it in the morning.
    Have a nice day – MzSlyde

  • Diana

    how much bodyfat % do you think you have zuzana? 8?

  • Pikmin

    Hi! I’m back from a Sicily wedding + road trip, and guess what I’ve found in a 300 A.D. Roman villa?

    http://www.flickr.com/photos/31941058@N02/4673082352/

    Must be Zuzana’s grand-grand-grand mother :)
    My score:
    5-4-4-5
    50-35-29-40
    12-13-10-11 (w 0,5kg ankle band)
    26-25-21-22
    5-5-5-5
    Cheers
    Pikmin

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      haha :) That’s actually me in my past life.

  • Moooingcow

    Congratulations on your new automobile!!!! Exciting first time for you while being married. I to follow your videos because they are exercise, explanation, and also a little of your lives. Very nice balance. Oh, and the new format of explanation in the end is a great use of the video time. I think that is draws more viewers. It draws the die hard trainers like me, but now it will also get the newbies that need the general instruction on “how to” and “how NOT to”. Very nice job you guys. I wish you very very much success in your business. You work hard and you deserve it!!!

    Cheers!

  • Jessie

    Do you also work or are you a personal trainer?? What is your job.. because you seem to have a lot of time doing fitness so I just wanted to see if you still have other things to do and still manage to fit everything in?

    • Stania

      Hi
      And that is Zuzka das not like to spend mach time on it that way the work out are short and intensive.Go and reed some of the artikcle from from the top of the page you will find some of your answer.
      Stania

  • Marie-Josée

    ok this one is brutal
    10 high knee drop down 6-5-6-6-
    side to side plank 24-20-20-21 my legs were screeming at me
    reverse crunches 16-15-14-14
    side step 35-35-35-30
    super girl push up 7-8-6-6
    help me I’m melting I’m melting !!!!!

  • lucc

    Hi Zuzana and Frederick, you dont need to post my comment. I just wanted to say that it is great idea to go through all of the excercises one by one after your workout. Because as a beginner sometimes I dont understand all of them just from the pictures. I know you cant do this kind of explication all the time because of the lack of the time, but if you could do so just with new and more difficult excercises it would be great.

    Keep going in this site it is great, even so I am lazy and don´t follow your workouts everyday, I find them challenging and really intense.
    all the best from slovakia:)

  • Elise

    I did this workout and it was intensive !
    I’m not doing your workouts for a long time, but I already see some changes. I’m in better shape and more energetic !
    I also hope to lose weight …
    So thanks for your workouts and all your fitness tips !
    Greetings from France =)

  • tina

    love workouts that have no equipment bt are still intensive

  • Lina

    sweeting like in hell :) totally happy :D
    thank you for super workout and inspiration:)
    waiting for the next one:)
    best wishes for you guys!

  • /dee

    I plan to try this this week.

  • Gabija

    I just did this workout.

    My results:
    10 High Knees and Drop Down 6 1/2 – 6 – 5,5 – 7
    Side to Side Pike Jumps 30 – 27 – 30 – 22
    Reverse Crunches 17 – 16 – 16 – 18 (was very hard to keep my lower back on the ground!)
    Side Step Up 30 – 25 – 21 – 21 (at the end they got really really hard)
    Super Girl Push Up 7 – 5 – 6 – 6

    Thanks for the workout!

  • Marie

    Hi,

    Just want to say i really love your excersises and admire your devotion to sport and healthy life in general. You really look amazing and your are a source of inspiration for me.
    Thank you

  • PhilLinda

    Zuzana this was a hard but good workout. I’m finally up to the point I do all rounds of your workouts.
    Here’s my scores:
    High knee to get down 7-7.5-8-7.5
    Side to Side Jump Pike 29-33-37-32
    Reverse Crunch 18-19-17-18
    Side step ups 25-25-26-26
    Super Girl Push ups 11-10-10-12

    I was sweating buckets by the end. I was pretty much spent by the time I got to the second round of push ups, but I pushed through.

  • becca

    Hey cant wait to try this!

    I just got those same lululemon tights and I have already seen some pilling in the fabric on the inner thighs after a few days use. Did this happen to yours? How have they stood up to these intense workouts and how have they worn? It says created to withstand 5 years of physical athletic abuse so I hope they dont get worse.

    PS mine are the black wunder under crops

    • Kelly

      Hi Becca,

      Take your leggings back to Lululemon. They will either give you a new pair or fix the piling issue on yours. All of my workout gear is lululemon (which is only 3 complete outfits) and I have been wearing them 5 days a week for 3 years. They still look and fit the same as the day I bought them, and you shouldn’t expect any less than that after paying the price you for them…Good Luck.

  • Amy Strong

    Hey Freddie! There’s a new name for a workout right in this video! High Knees to kick your Hiney!!!

  • Betta

    This is so awesome Zuzana you are looking better and better everyday!!

  • laralu

    Hi! I am a firm believer of written goals and daily positive affirmations. You have a terrific following on this site and I think it would be helpful if you guys posted an affirmation to go with your workouts. You are a tremendous inspiration. Keep up the good work.

  • Mark

    I really like the explanations you are now adding to the end of the workouts.

  • Mily M.

    Hello everyone,

    I enjoy this workout thou there were very …very difficult parts for me (like always) I´ve been following and doing the exercises for 2 weeks now. And you can realize that with my results…
    High knees:
    R1. 5
    R2. 6
    R3. 5 and a half
    R4. 5

    Side to side pike jumps:
    R1. 30
    R2. 16
    R3. 19
    R4. 14

    Reverse crunches (i tried my best but when my low back gets curve i focus on that part hence i do it slower)

    R1. 10
    R2. 11 and a half
    R3. 10
    R4, 10

    Side step up: (my chair was too tall!)

    R1. 17
    R2. 13 (left leg not strong)
    R3. 15
    R4. 12 (left leg not strong)

    Super girl push up (ok dont make fun, 2 weeks ago i could not even do a baby push up, now i can … and i can do maybe 2 in a row normal push up, so thats huge for someone that couldnt do a single one)

    R1. 4
    R2. 4
    R3. 3
    R4. 4

    :P

    byeee.

  • Ashley

    Thanks for the tip on how to do the last exercise with “girly” push ups. :)
    I’m not quite strong enough for the real ones yet.

  • http://ozziepossum-diyhealthfitness.blogspot.com/ ozziepossum

    I am totally going to attempt this workout tomorrow. I have been ill for over a month now, so I am so itching to get physical again…. it’s driving me a little psycho! My bf can attest to that!

    I will take it slowly though so probably won’t post my scores…… I will just be happy to get through the workout without having one of my nasty coughing fits!

    I love your new home. It looks very cozy and comfy. Are you doing to be there for a while or do you still have itchy feet? I can totally understand as I travelled constantly for 6 years. I miss the travelling so very much!

    Anyway, even though I’ve been ill, I find great solace in your site and videos. It’s given me loads more motivation…. to get fit and healthy again. I guess I just took my health and fitness for granted before falling ill.

    I must say that I’m bit disappointed that there wasn’t more videos on Prague though, a place I have always wanted to visit!

    Looking forward to beating Zuzana’s scores…….

    Dee
    Aussie Aussie Aussie, Work It Baby, Work It!!!!!!!
    I will damn well try, let me tell ya!

  • susay

    nice one :)
    when is sean back?
    xx

  • Iga

    thank you for everything what you do guys!you changed my life completely.Everyday I feel stronger and faster with better workouts scores.I’m so happy:) Don’t forget about your mission from God: keep sharing love and happiness with the whole world. THNX

  • Dem

    Hey Z, thanks for another incredible workout!

    This is kind off topic, but I remember ages ago you posted that video in the life section about buying your first wrinkle cream… And I was just thinking that you would adore a new skin care range by Australian model Miranda Kerr called KORA – have you heard of it? It’s all organic ingredients, totally natural and intensely nourishing. Plus it smells amazing! I think you would very much appreciate her approach and philosophy…

    If you want, check it out: http://www.koraskincare.com.au/

    xxx

    Dem
    Sydney, Australia

  • kamran

    ur new hair style is not look good………….please change it………..love kamee

    • Jessica

      I really like this hairstyle!

    • Jessica

      So I have to ask: Where did you get the blue and pink bra tops from? They are too cute!

      • raeNYC

        I second that, where did you get the blue & pink bra top :)

    • Squirrel

      I agree with Jessica about your haircut. I love it. It is so fresh!

  • Tali R.

    Hi Zuzana,

    very very nice workout. loved it. the pike jump were brutal. like you said it does not look so hard but it was. the super girl push ups were hard to alot of balance.
    this is my numbers.

    1) 61/2-6-6-6
    2)41-17-24-20
    3)24-21-25-20
    4)30-27-24-29
    5) 9-7-6-7

    thank you
    have a wonderful day

  • Zsofia

    This workout was fantastic! the exercises are simple but seriously exhausting. I was swimming in sweat by the end of it!
    On another note I’ve gotten into the routine of having small portions and I feel so much better! Mum even noticed I’m a tad leaner :] THanks so much!

  • Tag

    Hi Zuzana, i’m 27 and i’m a new french visitor of your website bodyrock.tv.I think you’re very strong do to all of these workouts (besides whithout equipement!!).
    I’ll try to do my best to succeed all workouts you show.
    Thank you for your good job.
    PS : you’re very beautiful Zuzana, pay attention because i’m nearly found in love lol ;-)
    Have a good day.
    Tag

  • Mary

    Hey, the workout is very good. The idea with the book is good, too. We will try it.

  • Stephanie

    Hey there!

    Your new house is soooooo beautiful. The only thing is, I wish you could use one of your rooms for just exercise and for your videos. Would you want to do that?

  • Barb

    Hi Zuzana, I really love to watch your workout because it inspires me very much. I would like to start work an excercise with you, but I have one simple question:

    Could you please tell me, how often you do your workouts? Is it every day? Do you excercise anything else?

    Because I visit fitness centre very often and I don´t have so great muscles than you, but I want:) So could you tell me, how should I do it better?

    And after the excercises you have a stretching, haven´t you? And how do you develop your excercises? It is according to some “system” or it go out your experience?

    Thank you very much for your answer! B.

  • jana

    Hi there,

    nice workout as usual. I´m looking forward to try it:o).

    Take care

  • Dakota D.

    Hi Zuzana and Frederick!

    Amazing workout! I just completed it, cooled off, then had a nice warm shower.

    The Super Girl Push-ups were awesome; I’d like to incorporate those more into my workouts because they rock!

    I know what you mean by doing your workouts in the evenings. I’ve been doing that for A LONG time. I tried to do them in the morning, but they it didn’t work out. I got really “relaxed” right after and couldn’t really pay attention to what I was doing and wanted to just relax all day(It’s a nice feeling, but I save it for the evening/night so I can have a goooood sleep). It also seems like I’m more energized to do it at night…

    Also, I’m already starting to see and feel the changes from doing Tabata to the 50sWork/10sRest intervals. I’m doing a lot of more push-ups and definitely sweating bullets (I stopped sweating after doing Tabata for awhile).

    I’m right beside you :P
    -Dakota

  • Erika

    I’m so excited to try this tomorrow!
    It’s funny how easy these excercises look like but I’m sure they are B.R.U.T.A.L!!!

    • Erika

      I just finished this workout and I am melting…
      With these excercises you start strong and then everything just starts to burn like hell, that’s why my reps start decreasing.
      1. 6, 5, 5, 5
      2. 27, 18, 15, 15
      3. 18, 15, 13, 12
      4. 20, 16, 16, 18
      5. 11, 8, 7, 5

  • Eva

    I’m looking forward to your recipe!!!!! :) I would like to try to cook some new meal (90% of meals are new for me because I’m a beginner at cooking but it doesn’t matter:)) ) which is also healthy.
    Now I’m going to jog and after that I will do this workout.
    Now it’s 8:50 am in Hungary, we have a beautiful morning with sunshine so I just can’t wait to go out and move a bit.
    Kisses. :)

  • Noy

    looks like gtreat workout like always! loved your top

    Im interested to know which sealed camera are you using?

    great photos Zuz you are beautiful!!

  • Sandy

    I LOVE YOUR SPORTS BAR! WHERE DID YOU GET IT? GREAT WORKOUT! THANKS!

  • Kristina

    I love your workout tops in the past couple of videos! Where did you find them?

  • thera

    hello, i was just wondering what all do you do for a warm up and cool down? i am going to try this and i cant wait.

  • Ashley

    I just want you guys to know that you change my life. Everyday. Thanks. :)

  • http://mommy_de_Dos@yahoo.com olivia

    i love that your workouts are without any equiptment but are still intensive and do make you sweat. keep up the good work and wish me luck since i will begin doing your workouts.

    • Antonia

      Hi,

      There is tab on the top of the page to click, ‘diet’. They try to stick to whole food and stress portion control and sitting down with your plate at a table has has been bought out to. The meals are small 6-8 instead of the traditional 3 bigger meals. They have mentioned that they are eating more vegetables and salads and fruits lateley. Eating like this gives you more energy and a little cafe’ doesnt hurt..

  • Sasha

    WOW, Zuzana, you are looking so incredibly ripped these days. I am so jealous of how lean you are and what wonderful muscle definition you have. I know these workouts help you get like that, but I also think that your diet plays a huge part, too. I know you are tired of hearing this, but seeing how HUGE diet is in getting results, can you please direct me to where you talk about what you eat to stay to lean but maintain your energy. I really appreciate it. I need to loose this baby weight I have put on in this pregnancy as soon as possible! Thanks,Sasha

    • Isabelle from Canada

      Sasha!
      On the main page of bodyrock.tv, theres different categories like DIET, FITNESS TIPS, LIFE and so on on the top. Click the DIET category and youll find many videos of Zuzana’s recipe and nutritional information :)

      Hope this helps!

    • Antonia

      HI,

      I left you a comment regarding diet/ energy, but it went below under Olivias comment.

    • rebel

      hey sasha, check out the diet tab? http://www.bodyrock.tv/category/diet-and-nutrition/ if you can’t find it … they talk about nutrition tips, recipes, and what they eat.
      good luck!

      • Sasha

        Thanks for ya’lls comments. I will check the diet tab out more.