Jun 8 2010

Sexy Pain Train Workout

Hi guys,

Today’s workout takes only 12 minutes, but trust me – it will be the longest 12 minutes of your life. In a good way of course. Pain is not always bad ;) As I promised yesterday, I am not using any exercise equipment only my Gymboss Interval Timer which I use for all of my workouts. Set your timer for 18 rounds of 10 second and 30 second interval. Your goal is to complete as many reps as you can during each 30 second interval. The 10 seconds is just enough to have a short break and get ready for the next exercise. You will do the following circuit of 6 exercises.

10 seconds to get ready

1)  30 secondsd of – Sumo High Knees

10 seconds rest

2) 30 secondsd of - Reptile On The Run

10 seconds rest

3)  30 secondsd of - One Leg Squat (Squat down on one leg, switch the legs in the bottom position and stand up on the other leg)

10 seconds rest

4) 30 secondsd of - Push Up and Knee Tuck

10 seconds rest

5) 30 secondsd of - Forward/Backward Jump and Touch Down

10 seconds rest

6) 30 secondsd of - Oblique Burpee

YOU WILL REPEAT THIS CIRCUIT 3 TIMES = 18 rounds = 12 minutes total.

Check out the video for an explanation of each exercise. You can try to compete with me and beat my score for this workout:

1. Sumo High Knees – (Round 1 – 77reps) (Round 2 – 36 reps) (Round 3 – 27 reps)

2. Reptile On The Run – (Round 1 – 22 reps) (Round 2 – 19 reps) (Round 3 – 17 reps)

3. One Leg Squat – (Round 1 – 6 reps) (Round 2 – 6 reps) (Round 3 – 5 reps)

4. Push Up and Knee Tuck – (Round 1 – 12 reps) (Round 2 – 9 reps) (Round 3 – 8 reps)

5. Forward/Backward Jump and Touch Down – (Round 1 – 23 reps) (Round 2 – 23 reps) (Round 3 – 21 reps)

6. Oblique Burpee – (Round 1 – 7 reps) (Round 2 – 7 reps) (Round 3 – 6 reps)

Enjoy your workout and I will be back tomorrow with another one, because this week my challenge is to workout from monday to friday without missing a day.




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  • farlos

    Great workout.  Sweat dripping – came on in the last round (was starting to think this wasn’t a hard enough workout – I was wrong!).

    1) 79, 68, 74
    2) 40, 40, 50
    3) 7, 7, 7
    4)  9, 10, 10
    5) 14, 14, 13
    6)  6, 6, 7

  • Anonymous

    hey miriam!

    Loved it except for the reptile on the run!  you even smashed zuzana’s score!  made me look like a snail!  lol

  • Cindy

    I followed tee and did this brutal cardio workout. This is a great bodyweight cardio workout.
    Sumo High Knees 85-80-70
    Reptile on the run 43-46-43
    one leg squat (half one leg squat) 20-20-20
    Push up and knee tuck 15-13-14
    Forward and backward jump touch 22-18-12
    Side burpee 9-8-8 (hard exercise but I like it)
    I like to combine the new workouts with the old workout

    • Anonymous


  • Anonymous

    how did you do so many reptile on the runs? wow!

  • Anonymous

    did this one at work tonight!  killer!

    sumo high knees – 72, 60, 56
    reptile on the run – 15, 11, 10 (cursed all through this one!)
    one leg squat & switch – 6, 5, 6 (didn’t even make it down to parallel!)
    pushup cross knee tuck – 10, 6, 6
    forward/backward touching squat jump – 16, 15, 20
    side burpee  4, 3, 4 (thought I was supposed to do a pushup too!  ugg!)

    and a burpee for erin!

  • Vivi

    I redid it today
    2/ 68.67.70
    3/ 10.11.12
    4/ 22.23.24
    5/ 40.40.42
    6/ 14.15.16

    Great one !! I beat my old PB !

  • Charlie D.

    You rock.

  • Kay

    great workout!

    1. sumo high knees 57/76/80
    2. reptile on the run 27/35/29
    3. 1 leg squat & switch 11/13/12
    4. pushup & knee tuck 10/10/8
    5. forward, backward jump & touch down 18/16/15
    6. oblique burpee 6/7/8
    + 5 mins of hula hoop

  • Vivi

    I revisited this one today but with legs in pai with yesterday’s workout (silent killer wo)
    So my score is :
    1/ 89.84.83
    2/ 60.47.56
    3/ 6.8.10 (not very down…)
    4/ 17.18.20
    5/ 25.28.26 (horrible with legs sore)
    6/ 11.10.10

  • http://zoe-in-wonderland.blogspot.com Zoe Quixote

    awesome workout, beat my scores!

    Sumo High knees
    60, 44, 26
    72, 45, 51
    86, 62, 50
    Reptile RUN
    38,  38, 31
    44, 39, 37
    46, 40, 40
    One leg squat, switching legs at the bottom
    4, 4, 5
    5, 6, 6
    6, 6, 7
    Santana-Susana push-up (she does sumo push-up)
    5, 6, 6
    3, 4, 4 (this time remembering the jump and turn.)
    sumo pushups: 10, 9, 9
    Forward-Backward jump up, touch down
    19, 20, 18
    19, 17, 15
    20, 20, 17
    Oblique burpee
    6, 6, 6
    7, 8, 8

    followed by 9 pull-ups, 20 airkicks and 1 burpee for erin :)
    thanks guys! have a great day!

  • Anonymous

    did this guy today because i literally had no more time than 12 minutes! i ave been doing bodyrock rountines in the morning and then strength training in the night time. i know it is unnesessary because i already saw great results form just bodyrock workouts but adding in those ab routines or arms in the night time really adds an extra challenge to my workouts in the morning!

    my scores:
    sumo high knees-94/87/92
    reptile on the run-25/21/25
    one leg squat( didnt do jump at end sorry!)-810/10
    push up and knee tuck(11/12/11
    forward backward jump and touch down-30/32/31
    obligue burpee-9/8/9


    I did this one today since the new workout wasn’t up yet.  I will continue to do the other 4 ‘travel convenient’ workouts when there isn’t a newbie up on the site.  I started with my 5 daily burpees (Erin, Jennifer, Alex and Andi……you’re all in my thoughts!)  My results:
    Sumo Hight Knees== 74/58/68
    Reptile On The Run= 31/38/24
    One Leg Squat= 4/5/6
    Push Up & Knee Tuck= 13/10/10
    Forward/Backward Jump & Touch Down= 19/15/18
    Oblique Burpee= 5/5/6

    I then did my own Interval Circuit of 3 rounds consisting of Deadlifts w SB, Pull ups, and ab crunches.

    I feel great!  Time for my fav…..COLD shower and off for a busy/great day!

    Have a good one Body Rockers!!  :)

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Last time I did this WO 3 months ago, it made a great impression in me, so I thought I’d try to beat my PB today. I also added a 7th element for extra challenge: sit ups with sandbag. Results:

    1. Sumo High Knees: 72, 73, 78
    2. Reptile On The Run: 26, 26, 29
    3. One Leg Squat (left raises assisted): 4, 4.5, 5
    4. Push Up and Knee Tuck: 14, 13, 13
    5. Forward/Backward Jump and Touch Down: 22, 23, 24
    6. Oblique Burpee: 9, 9, 9
    7. Sit ups with 8kg sandbag: 14, 16, 17

    I’m quite satisfied as my overall scores are considerably better than last time. Off skipping now.

  • Charlie D.

    This was so hard for me to do today!  I’ve been feeling just kind of unmotivated lately and I’m sort of slouching through my workouts – I’m not sure what the solution is.  Somehow I feel like when I complete them without much energy they aren’t as effective…

  • http://www.facebook.com/andsch Andreas Schüttler

    wow, amazingly hard workout! :)
    For the one leg squats I had to use a little chair from my children to sit down on it with one leg and stand up with the other.
    my scores:
    1. Sumo High Knees: 55, 30, 21

    2. Reptile On The Run:21, 15, 11

    3. One Leg Squat (assisted): 3, 4, 4

    4. Push Up and Knee Tuck: 9.5, 9.5, 10

    5. Forward/Backward Jump and Touch Down: 15, 15, 16

    6. Oblique Burpee: 6, 5.5, 5

  • Felisha

    Sumo high knees: 50, 57, 46
    Reptile on the run: 32, 33, 34
    One leg squat(assisted): 6, 6, 6
    Push up and knee tuck: 8, 9, 11
    Fw/Bw jump and touch down: 21, 25, 27
    Oblique burpees: 7, 8, 10

    What a great workout! I was splashing sweat everywhere. I LOVE the bodyweight routines.

  • Janessa Reimer

    This workout was crazy! The longest 12 minutes of my life! IT was hard!!
    Sumo high knees: 67.62.51
    reptile on the run: 33.29.26
    One leg squat(assist with chair): 4.5.5
    Pushup and knee tuck: 12.12.10
    fw/bw jump and touch down: 23.22.22
    Oblique burpees: 7.7.6
    I am so proud of myself for finishing this workout! it was insane!

  • Anonymous

    I went for a 4-day trip & only did 1 workout…but 1 is better than none, right?

    Regular high knees (I felt like I was going to roll my ankle with the sumos when I did those)
    20 sumo 57 hk – 70-70
    reptile on run 24-22-22
    1-leg squat 11-10-10
    push up knee tuck 11-9-8-
    fwd-back jump 24-22-18
    oblique burpee 7-7-6

    Followed with 1 round 10/50:
    8# ball toss/catch 33
    ninja jump tuck 11
    1-leg bridge leg lift RT 21, LT 23′
    hanging knee raise 20

    & jump rope

  • Vivi

    I did it for the first time today and really great short workout !
    My score is

    sumo high knees : 80-80-81
    Reptile : 48-40-44
    One leg squat : 8-8-9 (no down for me half one with the switch !)
    Push up knee tuck : 18-17-21
    Fw Bw jump : 26.26.30
    Oblique burpees : 8-8-8,5

    One to redo !!

  • Anonymous

    Awesome :)

  • http://zoe-in-wonderland.blogspot.com Zoe Quixote

    yay!!! i beat my scores– except for the santana-susana push-ups, because last time i forgot all about the jump and turn :P

    Sumo High knees
    60, 44, 26
    72, 45, 51
    Reptile RUN
    38,  38, 31
    44, 39, 37
    One leg squat, switching legs at the bottom
    4, 4, 5
    5, 6, 6
    Santana-Susana push-up
    5, 6, 6
    3, 4, 4 (this time remembering the jump and turn.)

    Forward-Backward jump up, touch down
    19, 20, 18
    19, 17, 15
    Oblique burpee
    6, 6, 6
    Followed by 40 airborne kicks and 10 minutes skipping
    Followed by 10 pull-ups!!!!! and 20 airborne kicks

    today was my first time doing 10 pull-ups!! i’m so excited! i had to stand on the ground between every one after the first 4, but i did them, all in a row!!!
    thank you!!!! you guys are awesome!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Today’s another day off and I cannot do that just yet :-) .
    I also cannot do any of those workouts that need equipment (I’m away from home), so I looked for body weight workouts from the past – and found this. The one leg squats are still killing me, but apart from them I’m pretty happy with my results (especially since I started my training with 22 minute skipping on my parents’ sun-struck terrace that took a lot of energy – and sweat – out of me). My scores are:

    Sumo high knees: 78 | 73 | 76
    Reptile on the run: 28 | 26 | 34
    One leg squat: 3.5 | 4 | 4
    Push up knee tuck: 11 | 11 | 12
    Bw-Fw jump squat: 19 | 20 | 21
    Side burpees: 7 | 7 | 8

  • MariaBjørgJepsen

    This workout was BRUTAL! Zuzie, you were SO right about the longest 12 minutes ever!!!
    Still, the competitor inside me thinks about adding one more round to make it 16 minutes next time :)
    My scores:
    Sumo High Knees: 90-90-88
    Reptile On The Run: 44-51-51 (arms well bended!)
    One Leg Squats: 4,5-4-5,5
    Push Up & Knee Tuck: 20-20-20
    FW & BW Jump & Touch Down: 23-25-26 (HARD on the thighs!)
    Oblique Burpees: 7-8-7 (I MUST be able to do better! I worked out in a living room were everything seemed to be shaking and making noise while I was jumping around, which I believed slowed me down a bit, ha ha.)
    I will definetely return to this one soon!
    Love, Maria

    • Anonymous

      Wow your scores are excellent! I love your motivation – one more round, good luck ;)

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  • Anonymous

    I did this workout today – I needed a quick one.
    I did not improve my PB except for the PU knee tuck. For the sumo high knees and reptiles on the run, I was far below my PB :(
    Here is my score
    Sumo high knees: 72/54/54 (last time I did around 90 for first round and average of 75-80 for the following rounds)
    Reptile on the run: 50/40/36 (last time, I hit the 50 and even 60 reps for all rounds)
    One leg squat pistol: 5/5/5
    PU knee tuck: 14/12/14
    Back&forth jump squat: 22/20/22
    Side burpee: 10/10/10

    I am sweating and struggled not to sit down or even collapse on my mat after it!

    • MariaBjørgJepsen

      Still very GREAT scores, Claire :)
      Don’t be hard on yourself, sweetie. At least you DID a hard workout!
      Love, Maria

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  • Penny

    This workout looked fun so I was eager to try it.. but I didn’t get to appreciate it to its full extent because I had barely eaten anything the past few days… and I felt like I was going to faint.
    So I will have to do this again soon when I am feeling better.

    Sumo HKs: 67, 50, 45
    Reptile Run (easy variation): 52, 46, 39
    1 leg squat: 8, 8, 8
    P-u Knee Tuck: 12, 10, 10
    F/B Jump: 21, 18, 17
    Oblique Burpee: 4, 5, 5 (I accidentally did these wrong, making them take longer)

  • brik

    me encanta tus ejercicios quisiera saber como formar mi abdomen y si yegaste a tomar esteriodes para lograrlo espero tu respuesta

  • Animal

    hi zuzana,

    thank you so much for your great ideas to do a home workout. I´m doing a lot of you exercises and connect it with workouts from scobysworkshop.com

    you guys are great and you gave me lot of inspiration an motivation to shape my body at home but I still go to the gym to gain some muscles.

    your diet plan advices are great too- one of the first diet plan without fast food cravings. keep on rockin´!!!



  • Zazu

    I hadn’t tried this workout and did it today for the first time. All I can say is that my lungs felt like they were about to burst!

    Now I am sweating in places I didn’t know could sweat!lol

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  • Tess

    Did this workout for the first time today and really pushed myself. I couldn’t even count I was concentrating so hard. I was actually scared to start this one because I knew it was going to be intense.
    But I got through it and can’t wait to try it again and actually have some numbers to write down.
    Thanks for an awesome workout! (even though it almost killed me)

  • lisa

    just placed an order for my gymboss trainer, so excited!! have done 2 bodyrock workouts in 2 days, i feel great(and sore). thanks zuzana you inspire!!!!

  • Aphrodite

    Very intensive!

    1. Sumo high knees 70 – 70 – 73
    2. Reptile on the run 21- 18 – 20
    3. one leg squat(chair assisted) 7 – 7 – 7
    4. Push up knee tuck 12 – 11 – 11
    5. Forward/backward jump 21 – 21 – 22
    6. Oblique burpee 7 – 7 – 7

    gotta admit i took a few breaks but not more than 20 sec :)

  • Aby

    Here’s my score:

    1. 75-77-77
    2. 42-38-35
    3. 5-6-5
    4. 9-9-7
    5. 21-18-21
    6. 7-6-7

  • http://rathernotsay Sabrina

    this one was for my SULA 2 month challenge.
    SHK 59.30.37
    ROTR 24.29.23
    OLS 4.3.4
    PUKT 8.8.6
    F/BJS 15.14.16
    OB 6.5.5
    I really need to focus on pushing harder on my first round, often it seems I still have steam by the last one. This is my goal for tomorrows “beg for mercy workout”

  • Jill

    give this workout to your enemies :)

  • Audra

    Hi Zuzana,

    It’s been almost 2 months since I did this workout and here some improvements:

    6/14: 80/59/39
    Today: 78/81/80 (My endurance has improved)
    6/14: 29/23/25
    Today: 41/36/35 (I like what I see here as well)
    6/14: 4/4/4
    Today: 4/4/4 (Bad knees & not enough practice shows)
    6/14: 7/8/9
    Today: 12/9/9 (Getting stronger)
    6/14: 24/20/21
    Today: 24/20/20 (Couldn’t go faster without poor form)
    6/14: 6/5/4
    Today: 9/8/7 (Check)

    So, this is proof that these workouts over time improve overall endurance and those fast twitch muscle fibers not to mention, overall strengh as well. It’s just up to you to increase the intensity to push harder for that extra rep. Thanks Zuzana!

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  • http://eatliveliza.wordpress.com Liza

    Dear Zuzana,

    Would you consider these short, intensive daily workouts that you do more of maintenance workouts? Or workouts that someone can do to lose weight and shape up like you? :)

  • Jin

    This work out kicked my butt


    How do i get my legs stronger ? So that i may do the one legged squat that low thanks <3

  • Jin

    The one legged squat is so hard. I cant go all the way down like you can even with the little chair to help me with. How long did it take you till you could do your squat that low?? your quads must be made of steel zuzana lol :)

  • Brittney

    Hey Zuzana,
    Im Brittney. I bought the Gymboss. Now, when I got it I was like ‘how could Zuzana get a good workout in only a few minutes?’ I see you sweat in your videos and I must admit I thought you sprayed water on yourself. But I just did this workout and you should see me right now. I look like somebody dumped a bucket of water on me…thats how much Im sweating!! I am a beginner to your workouts so this was the first workout I tried and Im ready for more! I weight 240lbs and Im 5’11 and Im 22 years old. I think I will make a video of myself doing your workout so you can see me sweating! :) This is very challenging for me and I hope to build strength and lose weight doing your workouts :)

  • Sarah

    Wow, these workouts are killers. I’m curious as to how many times you workout per day. It’s such a pain to lose the last 20-30 pounds.

    Anyhow, here’s my score.


  • Gemz

    I like all the recent 12min workout because they are so time saving and it makes me won’t find any excuse not to do it. Among all, my fave is Sexy Pain Train and I like reptile the most. I do this workout once a week and my, but for some reason I often get a knee sore on the next day. Does anyone have the same issue? And how can I prevent that from happening?

  • Jessica

    I love your workouts! They are so much more fun than the “normal” exercises like situps, crunches, etc. They look a bit easy, but when I did them, they surprised me! Thank you for coming up with such innovative and fun exercises!

  • Kelsi

    First timer. Seriously, I havent sweat so much in 12 minutes in my life. Seriously kicked my butt.

  • Inga

    I was unable to repeat these exercises! Very hard! Maybe it’s muscle not restore after 40 Minute Full Body Workout, my neck of the rod weighs about 20 kilograms. I’ll try again.
    And I have all so funny.

  • Chris

    They don’t call it the Sexy “Pain” Train for nothing. The Booty Firm Up Workout was also BRUTAL. On to Day 3, Fat Fighter Workout. Thanks for the workouts. They are a huge wake up call compared to the monotonous workout that I was in. Keep up the good work!


  • nola

    The reptile on the run are killer! So are the one legged squats…thanks for the daily ass kicking, I love it!

  • Squirrel

    My score:
    4 1/2 / 5/5

    I was so proud of myself, because you are the one who makes teh work out intense or not and I have to say that sometimes I am mad at myself after a workout because I did not push hard enough (above all at the beginning when I know it is going to be a hard one and I sometimes try to keep energy for the last round). But this one was great!

    Thank you so much!!

  • Dimitry

    Dying. Wow. That was an intense 12 minutes. I have been doing some of your individual exercises, but this is the first routine I did. My numbers are quite low, but I will push forward toward improvement.

    46, 39, 33
    24, 6, 7
    7, 7, 6
    5, 6, 6
    17, 18, 18
    4, 3, 4

    Thank you!

  • Lucieflo

    sumo high knee just take my breath away!

    here’s my score:

  • Julianna

    Hi from Brazil!
    I wanted to say that I love your website, and workouts and tips! I take a look at it at least 3 times a day, just in case you updated something. ;)
    Gonna start the 5 days challenge tomorrow! Wish me luck! hahaha ;D


  • Beverly

    true sadness here….


  • Jess

    Is this the only workout you do in one day? Or do you also do other cardio and or weights at another time also??

  • http://anza.blox.pl/html Anza

    I decided to take Your five day challenge this week and I will be doing the same workouts as You did.

    My score for today is:
    1. Sumo High Knees – 62, 42, 22
    2. Reptile On The Run – 39, 24, 24
    3. One Leg Squat – 5,5, 4,5, 5 (with help – arm on chair)
    4. Push Up and Knee Tuck – 8, 10, 9 (push up on my knees)
    5. Forward/Backward Jump and Touch Down – 15,5, 12, 11
    6. Oblique Burpee – 7, 6, 4,5
    …I don’t have enough power to do all of them in a good, proper way in second and especially third round but I was trying to do them as good as I can.

    I believe that I will be able to do all of the exercises in right, nice way when I will start to exercise regularly what I managed to do this summer starting from right now :o )

  • Polly

    Hi Zuzana and Freddy
    I have a question to you. I’m not so strong as you Zuzana but still I can do your workout as best I can do. But I have a problem with squats (specially one leg squats) because I feel pain in my knees. Yes I do warm up before that and pay attention of my knees…
    Do you have any suggestion in this case?
    Thank you!

  • m. atkins

    all i can say is wow right now!!!

    i am sweating like a pig ina sauna – whew

  • CR

    Hi Zuzana!

    I”m very petite, i’m 5’3 and 102 lbs. I’m looking to get more toned and tight, should i focus more on weight training, or quick circuit training videos like this one?

  • Fabby

    Hey Zuzana,

    hey all I can say WOW…once again…you did it..This workout is crazy, I thought I was in good shape ha ha ha. In the First Round I was sweating like crazy lol…Keep them coming plz..PS. Love your workouts without equipment.

  • http://none BHC

    Okey! I just finished it. It was hard!! I have to do more to be better…
    3.1/2/2 – that was freaking hard!!Dosen´t work for me right now:(

    Thanks Zuzana!

  • Vixen

    Hi what are the numbers everyone puts on here ie. 19/15/17 are those the number of reps? I’m fairly new to this site and am trying to acclimate myself thank you.

    • butterfly_julie

      it’s the number of reps for each exercice for each round

  • Gabija

    1. 61 36 30
    2. 19 20 10 (on my extended arms)
    3. 4 3,5 3,5 (with a chair but still very hard)
    4. 7 8 8
    5. 17 18 17
    6. 4 4 4

    thank ye!

    Oh and I just found out I’ll be visiting Prague next week! That city always fascinates me. Too bad you won’t be there…

    Take care!

  • butterfly_julie

    I love your workouts but never fallowed any of them really but now i am determined to do so with your new challenge.


    very hard on the cardio, i was really hot!
    love it!

  • Isidora

    I’ve got a doubt… Everytime i do one of your interval workouts with 3 sets i feel like it was much more like a cardio than strenght training… But it only happens to me with these types of workouts of 3 rounds and interval..

    is it just me?

  • Renee

    I’ve been watching (not doing) your workouts for some time (although I do excercise). Well today my Gymboss came so I had no excuse! (it doesn’t come with the AAA battery, but I had one). I couldn’t do the one leg squats so I just did regular squats. Just finished! My new goal is to do your workouts each morning! This will be part of my training as I signed up to do my frist sprint tri later this year (I’m a 45 yr old mom).
    Thanks so much F and Z! Love your site, your look, your attitude!

  • Tara (Colorado Girl)

    Okay, 1st of 5 day started yesterday. This was an oblique killer. That should have been the title! I still have not mastered the one legged squat. Unfortunately still squating down with two feet and up with one. I have a goal though to be successful at ths move by Aug. Sept is my 30th birthday and I can’t wait to look in the best shape of my life by using your routines!

    1. 68,44,60
    2. 32,24,27
    3. 7,10,11
    4. 12,10,12
    5. 18,17,16
    6. 7, 7, 7


  • http://none BHC

    You are so good at this. Is amazing! Thanks for sharing this video. I like when you are telling in your video how to do the exercise! It help a lot and I love this video. I will try it tomorrow! Thanks.
    Buy the way, I was thinking- will you please make a video where you are telling and showing how to get amazing abs in only one video?
    Thanks a lot!

  • martina

    so i am doing these workouts about two months! i really love the results. thank god i found your website ;-)

    i just did this workout, and yes it was brutal.
    my body is shaking!

  • Aylin

    What do you do to have such a healthy looking face?

    is it just the exercises and the good nutrition?

  • Problem

    I would just like to point out that the “BOOTY FIRM UP WORKOUT” Link does not work. It leads to a page that says “Error establishing a database connection”

  • Yaz

    I missed a couple days of working out & decided to start with the 5 day challenge. Definitely struggled, but well worth it!

    1. 50/39/33
    2. 22/22/22
    3. 4/5/5
    4. 9/8/6
    5. 17/18/17
    6. 7/7/8

  • Frank

    She is so nice

  • Audra

    Hi Zuzana,

    Just returned from a week vacation in Rocky Point, Mexico and I’m ready to get back in the game working out with you. I didn’t have access to the internet while I was there but, I brought my Bodyrock workout journal & timer with me. I was definately getting weird looks from the gymgoers. I just finished this workout so I’ll have to do some major catching up, anyways here are my reps:

    1) 80-59-39
    2) 29-23-25
    3) 4-4-4
    4) 7-8-9
    5) 24-20-21
    6) 6-5-4

    By the way, thank you for helping me look awesome in my bikinis. It was nice to feel confident and not worry about how my body looked for once in my life and the darker my tan got the better my abs looked, too.

  • Je’taime

    This was a killer workout, I’m sweating like crazy! But it feels so good to be off my butt and working for the body I want:) I’m only 15 and I really enjoy the variety of workouts, it’s fun and gives me a sense of accomplishment at the end. Thank you so much for all the workouts, you guys are lifesavers!

  • Ksenija

    Hi, I am from Slovenia. I now, you need to look on the map, and you steel won’t find may country. Well, is in Europe, the ex part of Yugoslavia. I like surfing on net and looking for new challenges in exercising or something else. I like jogging, bicycling, swimming, but I don’t like gym fitness, so this kind of exercising is really great for me. I was in the last two years, three times in hospital, so now I really need something to get me up. Because I don’t have enough strength yet for my scores to be published, I will first workout same of the exercise, and then I will go for scores. So, I will be in touch. And really thanks for showing your exercises, they are really great. Best regards from Slovenia: Ksenija.

  • Luis

    Hi, i´m kinda fat, i´m 6´2″ (1.85mts) and about 230Lbs (105Kg) And i´m wondering if there is some way i should start (maybe with somo other routine) or should i start with these hard exercises? even tough i may not be able to get this grat scores? i was thinking on running maybe a month before i started with this things… But, what can you tell me?
    By the way i´m from MEXICO!!! and i love this home exercises, i have no time for GYM, and i would feel ashamed of using just 1 minute every machine…jajajaja
    Best regards: Luis

    • iris m

      Hola Luis!! yo tambien soy de Mexico pero voy a escribir en ingles para que todos entiendan :)
      It really worked for me to do Zuzana’s routine for absolute beginners (in her workout archives) for some time until i felt strong enough to do her harder routines. I hope this helps! Saludos! :)

  • Jennifer

    Yeah, I love these workouts! Here are my scores this one kicked butt!

    Woo hoo, I’m sweatin’

  • http://www.versatiletv.blogspot.com Andrei

    Realy enjoying this … Thank you for posting:)

  • Iris Collado

    I do treadmill sprinting as part of my workout and this sexy pain train workout was harder than treadmill sprinting. By my third round, I was out breath and I had to take a short break to be able to finish it. I love your workouts because they make you physically and mentally stronger.

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

    This one hurt! I seriously hate working out in the evening but couldn’t do it otherwise today.

    So, these are my scores:
    1. 73/67/66
    4.12/11/12 (ouch!!)

    Shower and then bed :) )

    Thanks guys, it was yet a gain a butt kicker

  • Kelsey

    I love your workouts! I am a personal trainer in Washington state and a client of mine turned me onto your sight. I will admit the first video I watched I was thinking there is no way that a 12 min workout will be hard, and watching you I was thinking wow that looks easy… I was wrong, I work out 6 days a week about a hour a day and this is the first workout I tried of yours and it kicked my a**. Thank you very much for that. I had my little sister try it and she doesn’t ever work out, ya she hurled lol, I felt bad. Thanks for the great workout.

    P.S. I love you puppies!

  • Samantha R

    This was a toughie – here’s my scores:

    1. 68, 57, 59 (hated these)
    2. 38, 28, 26
    3. 6, 6, 5
    4. 10, 9, 9
    5. 19, 19, 17
    6. 6, 8, 9 (loved these)

    Thank you for another beasting – I had hubby shouting at me to push for more while he was keeping my scores.

  • John

    Hard Hard Hard! One of the hardest parts of this workout was the new exercises, the sumo high knees and the oblique burpees did me in, but I finished!!!! And the 10 second break between exercises felt like 1 second. On to day 2 tomorrow and I can’t wait. Gonna do them all with you!!!!

  • Pipa

    1) 28-25-32
    2) 14-11-15
    3) I couldn’t do this at all. Not even sitting on the chair. So I did regular squats and I didn’t keep track of them I don’t know why.
    4) 7-8-8
    5) 15-17-13
    6) 5-4-4

  • sophie

    hi, love ur workout, look great and intense. however at the end could u tell us what those movement or exercise work on like push up is for abs and squat is for the bums and thigh, something like that, it is a suggestion that would help and attract more people, love ur web

  • Stephen

    Hi Guys,
    I’m an acrobat and I do your workouts always as part of my conditioning, I am currently living in shanghai at the moment so the youtube windows are cencored :(
    Some of the excercises in this workout were a li’l new to me and I’m just wondering if there is another link for the vid?

    Usually there are pics there which are great to follow but this one I missed out… I improvised a li’l… but it’s not the same

    Keep up the good work!! your awsome!!

  • Tatiana

    Hi Zuzana,
    I couldn’t believe yesterday when I did your ‘Feel It Burn Workout’ I was able to do my very first pull up! I got so excited… thanks to you and your workouts! Keep up the good work!

  • Cricri from the French Riviera

    Waouhhh it was very hard !!
    I’m late to start this week challenge, but 1 do it!

    1/ 48-50-48
    2/ 24-25-19
    3/ with chair – 9-10-9
    4/ 10-15-11
    5/ 17-17-15
    6/ 8-7-6

    Thanks Zu and Frederick .

  • http://n/a Tanya

    A challenge indeed! Brutal! 12 minutes but I was really on the verge of ‘snapping’. The Reptile-on-the-Run seemed to be the hardest, especially with the elbows slightly bent. And the One-leg Squat – it seems I can’t switch legs in the sitting position – something crunching real loud in my left knee :-(
    Anyway, i enjoyed it. Hope I have time to try the Booty Firm-Up set! I haven’t had enough time to keep up with your workout lately – always running a couple of days late. Now with your 5-day fitness challenge I need to catch up!

  • Ana

    I really love the explanation of the exercices that you did at the end. It is very useful and clear how to perform them. Sometimes I wasn’t sure so this is great for me! Thank you so much! By the way, I love your workouts, your positive attitude towards life and of course your new home ;) .

    Keep on rockin’ :)

  • http://expatriotsinbelgium.blogspot.com/ Joeymaree

    1. 75, 72, 72
    2. 28,20, 21
    3. 4 1/2, 6 1/2, 6
    4. 8 1/2, 7 1/2, 7 1/2
    5. 18, 18, 22
    6. 6, 5 1/2, 7

    1 leg squats, modified by holding onto chair
    last round and 1/2 of pushup knee tucks on my knees

    Not happy with mods but work up to it right? Thank Z…I tell everyone about your site!

  • http://30bananasaday.com Windlord

    Sumo Hi Knees- 86,70,80
    Reptile on the Run- 34,34,35
    1Leg Dancing Russian SQ- 5,5,6 [strap assisted for me]
    Pup/Knee Tuck-13,15,14
    Forward-Backward SQ Jump/Touchdown- 18,19,20
    Oblique Burpee-8,8,9

  • http://www.fotolog.com/flaviarj FlaviaRJ

    There’s a long time since my last post, but Iḿ keeping training and doing your workouts!
    Iḿ out of internet, that’s why I’ve been not posting, but always coping the pics and taking to my computer at home to exercise with you guys!!
    Another great workout!!
    By the way… wonderful house you’re living, congratz!!!

  • BodyRock-Savvy

    I forgot to post my numbers yesterday. here they are:
    (1st day challenge)
    1. 82 35 23
    2. 22 12 11
    3. 13 10 7
    4. 10 7 6
    5. 12 8 9
    6. 5 3 4
    See you tomorrow.

  • Fleur

    What a killer !

    1. 51-33-33
    2.22-17-21 keep your abs tight yeah I made it
    3. 4-4-4 You wanna kill me :s
    4. 9-8-9
    5. 17-18-16
    6. 6-7-6 but I finished 7
    feels good :)

  • Lvette #!

    I love this routine..felt like a 45mins workout

    1. 67-30-40
    2. 11-7-6
    3. 5-5-4 (one leg half squat, I still can’t go all the way down)
    4. 8-7-8
    5. 10-9-9
    6. 5-4-4

  • http://www.usana.jesusdiaz.com Jesus Diaz

    Wow that workout was crazy, but fun
    Sumo High Knees 72, 56, 70
    Reptile On The Run 30, 30, 33
    One Leg Squat (Squat down on one leg, 3, 2, 3
    Push Up and Knee Tuck 16, 17, 19
    Forward/Backward Jump and Touch Down 21, 23, 26
    Oblique Burpee 8, 6, 7

  • Maegan

    This was a cool thing to do… I’ve never used a work out video before and I enjoyed challenging myself!

    Sumo High Knees 64-33-27 (do these in dance class)
    Reptile on the Run (without bending my elbows) 30-32-25
    One Leg Squat (using chair) 4-3-3
    Push up and knee tuck (modified pushups) 7-8-7
    Forward/Backwards Jump and touchtown 19-14-8
    Oblique Burpees 5-6-6

  • Suzanne (Zsuzsanna)

    Hi Zuzanna,
    I know you have 1000s of funs, so you will not miss one. I still love your workouts, but I decided it will be better for me if I stay with light exercises for around a year (running, swimming..). You might guess why. ;)
    Will be back afterwards.
    Wishing and Fred all the best!

    • Frederick

      Congratulations Suzanne!

  • Lida

    Amazing workout!! thanks so much!! Zuzana eres la mujer maravilla!! :)

  • Alisia

    I agree – the pictures are always helpful as I am not really able to watch the videos. But I did attempt this workout yesterday and today, however, I think I injured my lower back while doing the “reptile on the run.” Any tips of preventing an injury next time?

  • tml.

    I really enjoyed doing this workout. I found it pretty difficult by the end. But, here is my score for the work out…

    1.) Sumo high knee’s- 63.54.48.( i found these hard to maneuver if your doing them fast enough.)

    2.)Reptile on the run- 26.27.23

    3.)one legged squat-3,4,5
    (by the end i started using a bench that was about 8 inches off the ground to help. They’re hard on my knee’s.)

    4.) push up and knee tuck-15,11,19

    5.) forward/backward jump and touchdown-22,21,21

    6.) oblique burpees(loved these)-10,10,11

  • Tania Rehman

    Hi Frederick,

    The last few comments I made haven’t been posted. Are you receiving them? I don’t know if I am sending them properly. Thanks!

  • V.

    Brutally amazing workout!

  • Bri

    ok that cleared up alot of things, thanks guys:)

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

    Yesterday was my rest day, so I just did this workout this morning. I can’t believe how much I could sweat in 12 minutes! The one-leg squats are definitely my challenge to get better at now…I had to use a chair and even with that help, they were very difficult for me. Thanks for the great workout..I’m looking forward to the rest of the week’s workouts!

  • MsL-Arizona

    Hello, Here’s my numbers
    Sumo High Knees: 80,75,79
    Reptile Run: 20,17,15
    One leg squat:4,5,3 (assisted & cheating by not going down all the way)I promise to work on these!
    Push up with Knee Tuck: 10,8,9
    Forward/Backward Jump w/Touchdowns: 20,21,20
    Oblique Burpees: 10,10,7

    My legs feel strong with jumps,kicks & lunges but those blasted one leg squats(pistols)are dreadful to me, I can’t get down there to sit on my heels unless I use both legs, getting up on one leg is manageable but getting down is terrible! Practice makes good so that’s my aim; practice these bad boys until I get them right!

    Awesome workout! Thanks Zuzana, you’re so inspirational!

  • cease

    Sumo High Knees: 75, 72, 71
    Reptile: 43, 31 42
    Squat: 5, 4.5, 4
    Pushup-knee tuck: 13, 17, 16
    Forward Back touch down: 21, 18, 20
    Oblique burpee: 10, 10.5, 10

  • Miranda

    Dear Zuzana,

    how much do you weight?

    How do you take care that you get enough proteines?

    My dream is to have bigger muscles and burn fat. My problem is that I am already thin (166cm/57kg) and I really dont want to look any smaller, which may be the result if I loose fat. Do your workouts grow muscles at all or do I have to go to the gym and lift very heavy weights? I have 2 kids so my time is very limited.

    I love your workouts:)

  • pinda

    Awesome. Cant wait to see what you are going to post wednesday. Definitely had my sweat working by the end.

  • Ivy


    I’ve just discovered this site recently and I think it’s great what you do. You have given me new inspiration.

    Zuzana I notice you have a belly piercing. I have had one a few months now and I was wondering if you can offer advice on the best workouts to do during the healing process? I’ve realised that workouts with a lot of ab movement are not so good for me right now. It’s frustrating because I want to stay fit.

    Keep up the awesome work!


    • Ivy

      I’d also like to add that your banana breakfast recipe was delicious! Thank you for sharing it :)

  • Mark


    You should post some pictures of yourself before and after. I saw an old picture of you on the internet and it is absolutely amazing the changes you have made, particularly in your hips, butt and thighs. Thanks for the workouts.


  • Red Fox

    This was my workout today and here are my score:
    1. Sumo High Knees – 68 – 66 – 56
    2. Reptile On The Run – 27 – 17 – 20
    3. One Leg Squat – 11 – 10 – 11 (I used chair)
    4. Push Up and Knee Tuck – 7½ – 8½ – 7 (baby push ups)
    5. Forward/Backward Jump and Touch Down – 18 – 18 – 20
    6. Oblique Burpee – 5 – 6½ – 6

  • Richard

    Do you ever use weights, either on a regular, or semi-regular basis?

  • Marine

    Hello I am French and I has just discovered your site, I have kilo too and I like your perfect body, I am going to follow your exercise.

  • Ashley in Sweden

    Seriously Z, this workout was absolutely brutal. My heart was beating about a million times per second by the end.

    My scores where pretty similar to yours except I really sucked at the forward/back jump and touch downs. I found it difficult to stay on my heals when jumping back.

  • lisa-marie

    This was hard!! wow felt like id done an hour in the gym by the end of it.

    Loved the new moves esp the Oblique Burpee & Reptile On The Run,both are Killer moves :D Love it!

  • Bec

    Oh Wow Zuzana. I am so happy with myself right now. My score is very close to yours, even a little higher in the sumo knee ups. I have been training for a couple of years but dont lok anything like you..yet.. My diet lets me down so I am looking forward to tryng your recipes. Its very reassuring to know I can keep up. I love your work .

  • Fitness Freak

    I want to tell you this workout was amazing. To make it more challenging I increased the workout time to 50 seconds instead of 30 seconds with 10 seconds rest time in between. So my total workout time was 24 minutes. It totally killed me but I loved it. Keep ‘em coming. Thank you both for all your hard work and sharing these workouts with the rest of the world.

  • Claudia

    Hi i`m from Monterrey, México ,,, and i discovered your channel in youtube.. Zuzana you are realy amazing, cute, and an example for all the woman…really¡¡¡¡

    now i`m your fan :)

    pleas make excercises for the legs,,, i don’t know how do you say in english “pantorrilla” is between musle and foot jajajajja sorry my english is very bad jajajajja..

    Please that part of the body is very dificult to train…

    Well God Bless you…. xoxo from Mexico..

  • http://www.youtube.com/lisaaanguyen Lisa

    I am about to do the workout right now! c:
    I have been doing your workout 5 day a week and I love them! They are so intense and always different so working out doesn’t get boring! Your workout always leave me soaking in sweat and breathless, but I love the challenge!

    Hey Zuzana what brand is your sports bra in this video? It is absolutely adorable! Thank you so much for sharing your workouts, lifestyle, and fashion! You are incredibly inspiring and I am always talking to my boyfriend about you and how awesome you are! c:

    ♥ Lisa

  • Bethany

    Please, please, please bring the exercise pictures back. They’re very helpful to have a quick glance at when I’m in the middle of a workout– helps keep me on track!

  • Stacey

    1. 65, 56, 49
    2. 25, 27, 31
    3. 4, 5, 6 (with modification)
    4. 9, 8, 8
    5. 17, 20, 23
    6. 5, 7, 9
    Thanks for the great workout! Is ice cream and junk like that ok in moderation?? or should i cut that stuff out of my diet completely?

    • Chris K.

      Best to cut it out completely of course, but if you must, try to have a small serving once a week (that’s still 52 times a year!).

  • Logan

    Hey Zuzana,
    Have you considered making a book with a collection of your workouts? I would buy it, I already attempt to keep a notebook with all the workouts, but it would really be confient if I had a hard-cover copy with pictures, helpful hints, and diet advice. Or maybe a DVD collection? :)
    I’m sure I’m not the only one that would buy your merchandise!

    • Jessica

      I completely agree. These workouts are fantastic! And so user friendly too :) I would definately purchase that!

  • jana

    Hi everyone,

    could I count swimming to our challange? My boyfriend and I go for a swim three times in a week. 30 pools are my limit. I have to say that the pools is only 20 metres long.


  • Terna

    This was wonderful! I agree with other posts that say it was brutal at the end, but I definitely feel good.
    Sumo: 50-37-46
    Reptile: 43-43-35
    Squats (regular, not up to 1 leg yet): 9-10-9
    Push up/knee tuck: 17-17-13
    Jumps: 18-17-14
    Oblique: 7-7-5


  • Karen

    I love your stuff! I am a fitness trainer and I am able to share your ideas (and website) with my classes. You have a lot of great ideas. Thank you so much for sharing them!!! Keep up the GREAT work.

  • Shawnie

    I did the Rock n’ No Rolls work out today! It was the first time in a long while that actually I completed the workout…YAY me! Which leads to my question and pathetic confession: How can I stay motivated between sets/I have not been able to stay focused in my intensity? I feel like I am teaching myself to persevere mentally as well as physically —is that normal? Also I have to really push myself to finish these workouts strong instead of whimping out! Too often I whimp out and take longer breaks than I know I should be taking.

    This may sound like crazy talk to some of you, but I am still very much a beginner (againer!) I try to tell myself that once I have on my shoes and socks and lock down “the girls” into a sports bra (or two!) that I will be motivated enough to complete the 20 minute workout, but my mind wanders and I slow down and get so tired (I know, you are probably thinking, “Ya’ want some cheeze with that whine!??!!!) Trouble is that I seem to loose intensity and focus so easily.

    How do you keep your mind focused throughout the entire workout? What do you think about? Does it help to work out in front of a mirror keeping an eye on form maybe? I seriously don’t think I am ADHD, but I find it just as much of a workout to keep my head in the game as I do to keep my body moving!! I am guessing that it is possible that I am training my mind as well as my muscles? Does that even make any sense to any one else? Its almost as if I am very immature mentally. I am hoping that as my muscles get stronger my mind, will and emotions are also being trained to function stronger and in a more mature, “can-do” attitude. Instead of an “are we there yet” mentality!!


  • Nicole M-H(Trinidad, Caribbean)

    I respect you even more after this. I’ve been in awe of you since I found you on youtube and I finally decided to try your workout because I need to train for joining up in the military. Don’t need to lose weight just build strength and muscle. I just gotta tell you, it killed me, I totally sucked and I’m still feeling it now, been nauseous and sick though, but I’ll still keep at it and try you next workout tomorrow. I tell everyone about you every chance I get. Keep it up and congrats on the 2 year anniversary.

  • Julia

    Oooh!!! This was something!!! By the end of this workout I was really thinking that I’ll go vomiting! This workout was really hard for me, but I can’t say that I’m a beginner! But I was doing Reptile on the run with straight hands, One leg squat with a chair and Push ups on my knees. This is my score:
    1. Sumo High Knees – (35, 30, 40 – I really push myself in the last round :)
    2. Reptile On The Run – (17, 15, 10)
    3. One Leg Squat – (4, 5, 6)
    4. Push Up and Knee Tuck – (7, 7, 7)
    5. Forward/Backward Jump and Touch Down – (15, 16, 17)
    6. Oblique Burpee – (5, 4, 4)
    Thak you guys so much! You are so great! Zuzana – your body is my goal now! So I try to do my best!!!
    Have a nice day!!!!

  • TeeneyBug

    Hey to you all and thank you for all of these amazing videos. I am new to BodyRock.Tv but I am already in LOVE with it.

    I was watching some of your older videos, from I think a week or two ago, where you were at the park. Anyway, I was wondering if you had any tips for girls who are trying to work their way up to doing a full pull-up. I can do a lot of push-ups but when it comes to pull-ups I can only go up a few inches. I’m not sure if I’m doing them right but any tips would be awesome.

    Thanks so much for everything you’ve posted. You guys are amazing :)

  • Dakota D.

    Dear Zuzana,

    I was thinking that maybe it would be a great idea to always link to your Warm-up and Stretch workouts in each of your workouts..for New-readers/visitors.

    Also, maybe it would a good idea to have “starred questions”? Visitor questions for you that you answered? (Instead of people having to go through all the comments to see if you answered them)

    Anyways, wonderful workout!
    The Reptiles on the Run and Oblique Burpees were fun.
    I love the ideas!
    -Dakota D

  • alicia

    thank u zuzana! im sooo tired!

  • Susie

    Brutal workout!
    Sumo High Knees: 33/15/20
    Reptile On The Run: 18/17/15
    Squat (I tried to do the one leg squat but it felt like a pulled my quad so I had to do a two leg squat, as my left leg couldn’t support me due to pain): 3/8/7
    Push Up With Knee Tuck from knees: 5/6/5
    Foward/Backward Jump: 13/9/7
    Oblique Burpee: 5/4/5

    By the way for anyone that has an iphone or itouch there is a gymboss timer app that is free :-)

  • NOLA

    OMG those pistol leg switches…AMAZING! You killed it! You are kicking more ass than ever, girl! keep up the awesome work!

  • Nicole

    Whoa. That was a good one. I was gasping for air and covered in sweat at the end. Fun stuff.

    Sumo High Knee 90 82 76
    Run Reptile 36 24 34
    One Leg Squat 9 6 8
    Pushup with kneetuck 8 10.5 10 (.5 for pushup but no tuck)
    Jumps 26 24 22
    Oblique Burpee 12 12 11

  • Jenn

    Your one legged squats are simply amazing!!

  • jenny Grant

    Hey Guys…

    Stumbled across this fantastic website about 3 weeks ago, AND I LOVE IT… I was just wondering though.. are these workout as effective as longer ones…. I use to run 9 k three days a week and than work out three days a week with lil’ cardio warm ups and cool downs… Are yours as effective?? I understand the art of interval training… it just seems to go to be true… results come with just 20 mins a day????

    IF THEY DO.. saweett… i have always felt i have spent so much of my time in the gym.. ZUZANNE please tell me you maintain your figure with your workouts only + a healthy diet..


    • Frederick

      Hi Jenny -these workouts are the only ones that we do. No fitness supplements of any kind either :) Real food, small portions 6x a day, daily intense workouts.

      • jenny Grant


  • Kristy

    I just found your website 2 days ago and am hooked! I’ve spent the last 2 days searching every inch of it and I love it. It’s full of awesome workouts and tips. I’ve been needing motivation to get working out and seeing you definitely is my motivation! I decided to start with this workout today and since I haven’t worked out in years, this was a challenge and to be honest, I couldn’t make it past the first round! I will definitely be trying again later and push myself daily to get back in shape. Thanks for this website and these videos and for the inspiration!

  • Kelly

    Thanks so much for this workout! I just did it today. (I’m one day behind on this challenge :P ) But boy, does it WORK! My legs were burning during the last set of the burpees. Thanks again!

  • Runya

    That is awesome. Thank you soooo much. I am big big fan of you. Thank you Zuzana.

  • Geddy’s Mom

    My comment isn’t about this video… sorry! But I’ve been working from the back since I’m a nubie. However, I’m finding that my knees are VERY angry with me. I am trying to be very carefull of my form… and I’ve stopped “jumping” back into the plank position. Now I step back into it.

    Had anyone else experienced problem with thair knees? Any suggestions for a nubie??


    • Micahlene

      Mine are hurting too! Please, we need help with this! :)

  • Mickela

    today I decided to go back to the first time I did a bodyrock.tv workout it was the 500 rep workout, I am so glad I listened to you guys and wrote down my time.

    Not only did I beat my time by a lot today, but I used weights in some of the workouts like the sit up, I also did all the push ups in plank. my original time was 33:17 and today’s time was 23:07.
    I also did 10 hanging knee tucks and 10 chin ups after this amazing victory.

    thanks Zuzana and freddie.

  • Amy N. From California

    Hey Guys! I just got my gymboss timer and I am having a difficult time using it…Any tips?

    • Amy N. From California

      Never mind! I figured it out!

  • Micahlene

    I love all your workouts!! But I have a question, my right knee has started hurting a lot after following your workouts, and running as well…. I am very careful to track my knee so that it doesn’t go over my toes and that I push my weight on my heels and into my glutes so that it doesn’t hurt my knee, but it still hurts… Now, it even hurts when I go up the stairs, and I”M ONLY 17…. Can you help me? I really want to do your workouts… :’(

  • BodyRock-Savvy

    Oops, forgot to say my explanation why I changed my name to BodyRock-Savvy (used to be Luisa of LA or Malou) because I’m really are. My day is not complete if I don’t check the site. I’m addicted. :P I even woke up in the middle of the night like 2:00 AM to read blogs and check a new training or anything. I will not suprised if one day, I will also have a dream of BodyRock… :) Really, can’t thank you enough. :)

  • BodyRock-Savvy

    Hi all,
    I did this training today at my lunch break and I love it. I sweat too much with this one which I don’t usually have. I think, I wanna do it again tonight when I come home, is that alright? Or will I be over-trained?
    Thanks again.

  • W

    Can’t wait to hear more about your present diet! And please please let me know where did you get that sport bra?? I’m dying to know! You look hot as always! :)

  • A-Train

    I am still amazed that you can squat that low and be able to push back up! Zuzana you have become my single inspiration to a more logical lifestyle. Rather then weightlift for strength only; and never realizing my core was that weak, to just eating healthier and maintaining the fat to a minimal level. Basically you made me realize its not the size of the muscle that matters most. Thanks.

  • Emily

    Thanks so much for including the detailed explanation and modifications. I haven’t been able to do the single leg squats, but now I should have a substitute for them. Thank you and Freddie for sharing your exercises with all of us. You’re incredible!!

  • Erika

    1.Sumo High Knees: 60-36-40
    2.Reptile on the run: 23-21-26
    3.One leg squat(assisted): 5-4-4
    4.Push up knee tuck: 10-9-9
    5.Fwd/Bckw jump: 16-17-16
    6.Oblique Burpee: 6-6-5

    Thanks for another great one!

  • RM


    Just recently become a fan of your website. I’m so addicted to your workout routines and every time I get home from work I run to my computer. I am literally on this site all day and I can’t get enough. Last night, my sister and I tried one of your work outs and it kicked our ass. I feel sore in every muscle of my body and I love it. I’ve been trying for a very long to get back into shape but couldn’t find the motivation to do so, until now. You’re an inspiration. Thank you so much! You are amazing.

    P.S. Loved the explanation in the end. Can you do this for now on?

  • Chris

    Your workouts are so AMAZING!!!!! careful, creative, and fun!!!!! thanks for making my week :)

  • Melanie

    Just did this workout 20 minutes ago and phew! it was killer! I still feel tired.
    Thank you so much for showing a modified version of the exercises, it really helped and that’s what got me to do this workout.
    Hopefully i can one day be somewhere close to your level of stamina.) I’ll be looking forward to your next workouts :)

  • Pam

    I’m sore from working out yesterday, my hamstrings are super tight… and I can’t squat down without lifting my heels… it’s really bugging me.. how can i squat down with my heels on the floor? i can’t do the squats if i cant even go down all the way (and honestly it hurts my knees…)

    Thanks!!! this is an amazing workout.

  • http://www.youtube.com/user/schillersam Sam

    That was not a 12 min “total” workout! That was 12 min of work and 30 min of needed cool-down! In your own words, that was “brutal!” Great job. I’m new to this and looking forward to the 5 day challenge. Thanks Z

  • http://www.facebook.com/home.php?#!/photo.php?pid=502989&id=678365922&fbid=7225675922 Sheila – Toronto

    I had to take some time off (unplanned) and did the pain train workout – man can I see the difference in my strenght and cardio endurance from just taking a short time off. That will teach me! :)

    Thanks for a great workout. I’m dripping sweat as I type this…looking forward to the weeks challenge Zuzana!

  • Cathy

    Thank you! I needed that!

  • Pipa

    I have a question. From time to time I get really sore after some wrokouts (even warming up before and stretching after). I’ve heard you’re suppose to let the body rest one day if you feel too sore. Is that true?
    Because I’m very sore today after my fitness class and I wanted to try this workout tomorrow morning.
    Should I leave it to another day or can I do it even if I’m feeling very sore?

    Thanks in advance :D

  • DD

    hey zuzana!!!

    i love your workouts so much!!!
    im 13 and im a tennis player. i do your workouts ALOT!!!!
    not with the timer though :( im begging my parents to get them for me.
    i think your workouts are great for trainning and we are starting to feel the difference in my tennis trainning.
    i noticed it especially today and so did my tennis coach.
    He drilled me today, we did 150 smashes(30 for 5 rounds)
    and normally i would be gasping for air after 15 but this time i managed to do all 30 in a row, not comfortable but much better than before.
    Anyways i showed your site to my coach and he thinks its great!!!!
    i got a tournamnet comming up on june 26.
    i have to be physically better then now and i am sure that if i do your workouts everyday i can do it!!!!
    Wish me luck for my tounament!!!!!!

    ps. all above is something you may find a bit weird but all i wanna say is that you are a hero!!!!( you too freddy…….and Sean)

    • Frederick

      We all wish you good luck! Kick butt at your tournament :)

  • Alana

    Ohmy God this was a brutal work out, am dripping in sweat only 12mins, you guys are amazing thank you so much…..

    Sumo high knees- 57,34,27
    Reptile on the run- 27,22,18
    one leg squat- 5,4,4 (need some practice)
    push up and knee tucks- 8,8,7
    forward/backward jumps& touch down- 17,20,16
    oblique burpees- 5,5,5

    I just quit p90x because it was really exhausting me together with studying and work but Zuzanna work outs I can reccommend to anyone with a hectic life its challenging but effective and works your whole body and trust me you start to sweat before 2mins are up hahah oh I love your work outs…..

  • Karine

    Hi Zuzana!
    Happy to know you are now in Canada (i’m from Quebec). Hope you enjoy our country!!
    I’m following you regulary since last december and I’m really enjoy the good results on my body. But I still have difficulty with exercises with arms, I have to make some exercices on my knee. I want to know how can I improve my arms strength. Can I make other exercice to improve it or only workouts??? I really want to do something more!!
    Thanks again for all good things you share to us! It’s a pleasure to follow you every day!

  • Charmaine

    Love it love it LOVE IT! I love the workout because it’s short but kick-ass so no excuses about not having time to do it. I love the new format of the videos with you showing us the moves and correct way to execute them, very helpful. I love that it’s bodyweight no equipment needed as I don’t have a dip station or pull up bar. I just love Bodyrock.tv! And Charlie and Cali and you and Freddy and Canada and and and … everything! OK. I have moved on from the endorphin rush now. Thank you for an awesome workout.

    Oh yes, scores (oh yes I also love that I get just just to within your reps but just not quite on some stuff, meaning I always have something to work towards):

    Sumo high knees: 67/56/50
    Reptile on the run: 20/19/21
    One leg squat (so HARD!): 4/5/5
    Push up & knee tuck: 8/9/8
    Forward / backward jump: 21/21/20
    Oblique burpee: 5/6/4

  • Ru

    Another suggestion on how to do an assisted One Legged Squat is to hang a beach/shower towel over your pullup bar and hold on to that with one hand as you lower yourself down and push/pull yourself back up. Try to use as much leg strength to perform the squat but holding on to to towel helps a ton with your balance.

  • Magalie

    Chalenge accepted!!! And my husband is doing it too, but today we didn’t do it together, he had to work out while i was at work because he’s not home tonight :(

    Here are my results
    1. Sumo… 58 37 36
    2. Reptile… 26 17 15
    3. One leg squat (could’nt go all the way down…) 5 6 5
    4. Push up… 6 6 6 (last 2 rounds from my knees)
    5. Forward… 16 17 13
    6. Oblique… 6.5 6 5

    See you tomorrow!!!

  • joanne

    hia iv been doing your workouts for a few weeks now and im really loving them!! i could never be bothered to workout at home was really boring but since iv found your site im really looking forward to each session and im starting to feel a lot stronger and dare i say it firmer!! i also suffer bouts of depression and i have felt so much happier in myself after your great motivational workouts. thank you so much;-)

  • http://2lola.over-blog.com/ zorobabel

    This workout was tough, mostly because the exercises were difficult to perform in a proper way,especially the sumo high knees. you did them so quickly, i don’t know how you manage to be so fast, i must be doing something wrong.
    Anyway i had great pleasure in this sweaty workout again

  • Ishmael

    Last week, while talking about training with the Company’s Manager, I referred him to this page. Not only did he loved it, but now I am allowed to use the company’s gym during lunch time.

    It was an unexpected reward to following your ordeals!



  • Suzan

    Hi Zuzana .. I am from Bahrain ” Middle East” its 12:14am and i just finished the workout .. the thing i liked most is the interval of the workout short which i can do bcz i always have a busy day and no time .. and i really blv in ur workout
    Thnk you very much keep going

  • yvonne

    hey i woke up this morning and had a brutal headache but i promised myself that i would do the challenge after i finished this i felt better no more headache :)

    anyways here are my numbers

    1. Sumo High Knees 60-50-40

    2. Reptile On The Run 36-30-29

    3. One Leg Squat – 6-7-4
    4. Push Up and Knee Tuck 8-9-6
    5. Forward/Backward Jump and Touch Down 10-12-8

    6. Oblique Burpee 7-5-5

    my numbers are not great but im just glad thatthis work out kicked my headache out along with the sweat

  • http://[email protected] Tania

    Hi Zuzana,

    I haven’t tried this one out yet but I am sweating just from looking at the level of difficulty. Great job! I have a question. You have set a challenge to workout 5 days a week. I thought that was what you already did. If not, how many times a week were you working out to get in the kind of shape you are in? Thank you.

  • Mackenzie

    5-6-6 (assisted)

  • Diana

    hi Zuzana and Fedrick. I love.love doing your workouts and I thank you so much. I get told so much by others that this workouts don’t work because they are so short and they are only good for breaking a plateau but that they wont help build the muscle that i want. I do see more defintion in my arms and legs but now i can’t seem to lift the weight that i use to. I don’t know if you can give your input on that. Also I am so tired of counting calories but I just don’t know how to eat without doing that. Any advice on that. I do want to put some size on me, not too much but I am tired of looking too skinny with a belly, lol. You are awesome!!

  • Sabrina

    Hey Zuzana and Freddy,
    I just want to say thank you so much for these helpful excercises. I am staying the same weight that I started off as but, I have noticed quite a bit of muscle tone. I will have to retry this excercise, my asthma started acting up and had to slow down(cottonwood). I do have a question regarding diet. Does it matter if most of the vegetables are replaced by fruit? I have acid reflux and even with medications, digestion is hell.

    First Attempt
    Sumo High Knees: 44-31-30
    Reptile on the run: 31-29-30
    One-leg squat: 6-8-7
    Push-up Knee Tuck: 10-9-9
    Forward/backward jump +touch down: 19-17-15
    Oblique Burpee: 5-6-6

  • Cindy

    Hey Zuzana!

    I was just wondering if you have ever used any workout videos to motivate you to workout. I will be trying P90X soon just to see how it will change me, but dont worry i definitely will still be following you. Oh by the way your house is beautiful ;)

  • Marija

    Hi Zuzana,
    I know this has nothing to do with the workout, but I was just watching a TV show Ninja Warrior (it’s a Japanese show similar to the American Wipe-out), i was thinking how you would kick their asses!! You could easily be a ninja! :)

  • Geapet

    These are my numbers:
    Somo High Knees: 80-41-77
    Reptile on the run: 33-15-28
    One-leg squat {assisted}: 4-6-4
    Push up knee tuck: 11-9-16
    Forward/backward jump & touch down: 20-0-20
    Oblique Burpee: 5-0-4

    It was very difficult for me to monitor my 30 sec time intervals so I had stopped and downloaded a pretty nice timer,which I used to complete the last set of exercises.
    I am going to do this challenge again tomorrow without break.
    I feel good and sweaty.

  • Shannon

    This workout looks Sick! I can’t wait to do it tonight. I been doing your workouts for a few months and I just recently started to realize that my body has really changed. I used to do long sessions of cardio, but I was never happy with the results. I just became a smaller, lighter person, all round. After doing your workouts consistently, I finally feel like I have a great physique with muscle definition and shape. I could not do 2 modified ‘aka – girl pushups’ when I started this and now I can do explosive full pushups. I still have a long way to go and a lot of strength to gain but I know your workouts will get me to my goals. Thanks – you guys ROCK!

  • Geapet

    Hi Zuzana,
    I didn’t have a interval timer, so I went online and found a downloadable one that is quite fun to use. I don’t know if anyone would like to try it. If you would like me to send it, let me know and I’ll be happy to do so.


  • napoelono

    I really love your workouts. Was just wondering if Sean was coming back? You two have great dynamic and I get pumped watching the two of you compete with each other.

  • Kitty

    If this is day one, I’m a wee nervous to see what day 5 of this challenge is going to look like! :)

    This was probably one of your toughest 12 minute workouts I’ve ever done.
    The sweetest sound ever is that final beep,beep,beep of the timer!

    These are my scores:
    sumo high knees: 76-29-29
    Reptile on the run: 30-30-24
    One leg squat: 5 (not pretty form, without assist)
    round 2 + 3: 7 reps each (with hand support)
    Push up + knee tuck: 12-10-10
    Forward/ Backward Jump touch down: 19-19-17
    Oblique Burpee: 7-6-6 (What a dope, I put in a push up!

    Your one legged squats are so impressive!
    See you tomorrow for day 2.

  • Daniela(svunk)

    Hi Zuzanko,
    dneska pisu cesky a mela bych otazecku:))Chci se zeptat kde jsi koupila ten retizek co nosis??koukam po takovem uz dlouho a nemuzu nikde takovy jemny sehnat:((Budu moc vdecna..:))
    Porad cvicim,ale vaha se zadrhla na 63 kg,musim nasadit dietku a nemlsat….ALE vypadam uz stihlejsi,svaly se zacinaji rysovat dokonce i tam kde jsem je pred tim nevidela,coz jsou treba bocni brisni svaly,takze uz se nemuzu dockat az za 2 roky taky oslavim vyroci …chichi.
    Mejte se krasne milacci!!!kisses

  • Steve

    1. 55/26/26
    2. 26/20/16
    3. 4 – then switched to single jump lunges 12/15
    4. 12/13/12
    5. 17/16/15
    6. 9/7/7

    Thanks and see you tomorrow but can you take in easy on the quads for me please :)

  • sophia

    Thanks Zuzana!
    I’m looking forward to doing this workout today:) I seem to hold my fat around my hips, which is not very appealing and I’m hoping your workouts along with extra cardio at the gym, and the right diet will get rid of the extra fat around my hips and abs.
    I’m so thankful you post these workouts:)
    your biggest fan,
    sophia alix

  • Steve

    Hi Zu,

    Good workout…but the one legged squats are just impossible, I’m not sure why, I’m a very fit guy but just cannot get right down like you – never mind jump to the other leg….Is the fact I cycle and football affecting that type of flexibility? I have pulled part of my quad trying it :( ….


  • JC

    Hi Zuzana and Freddie!

    I just want to tell you both (like so many others do) how wonderful it is to have such a positive role models like the two of you. You have been such an incredible inspiration in my life… in more ways than I can even begin to explain. Your energy is infectious. Thank you for sharing your passion for active healthy living and LIFE!! I see you so vividly.

    My brother recently left for Afghanistan on an 8 month mission. He is in the Canadian military and is on the ground right now as I write this. It has been a very painful experience having him away… we are best friends. The day after he left (mid-April) I promised myself to do something in his honour… something that I would normally have a hard time staying committed to. This way I would not be able to give up… I wanted to be able to show him when he returns that he has been my daily motivation and has been with me during our time apart. So, I chose to get REALLY active daily and make a big change in my lifestyle. I came across your website a couple months ago and decided to seriously start following. I have not missed a day since I began. I do 5 of your workouts a week and today was my 35th! I feel amazing… I am seeing physical results… but more importantly I have more energy and have built great confidence. I know that when my brother returns I will continue to work just as hard. Im hooked. I have always considered myself to be pretty active, healthy, and outdoors oriented… but this has taken me far and beyond! I have the two of you to thank!

    THANK YOU for your inspiration. Thank you for providing your viewers and friends with encouragement and for sharing your zest for life. Thank you for being a part of my journey with my brother.

    Oh and on a side note, I challenged my other brother last week… and he couldn’t finish. He was lying on the floor for about an hour and felt like he was going to puke! haha He has always been the active gym goer my whole life! Felt great to kick his ass.

    with vibrance and peace

    • Frederick

      Hi Jess,
      Thanks for sharing this comment with us. Sounds like a great way to honour your brothers service. Keep going and congratulations on your 35th workout!
      Freddy and Zuzana

  • Belen

    Wow! This is a mixture of Spiderwoman and Matrix ;)
    Nice work

  • http://www.bodyrock.tv ~Andreea~

    Hi Zuzana,

    Sumo high knees 70-66-68
    reptile on the run 20-16-23
    one leg squat 4-3-3(with a lot of help from the bed-i am awful at this exercise)
    push up and knee tuck 10-9-8
    forward/backward jump…10-13-15
    oblique burpee 4-5-6

    i was already soaked in sweat because i went for a run ,i was already tired…but …i pulled myself and i did the workout….i like the way you do your hair now,you look so pretty…

  • Marissa

    I am sad to say that I have fallen off the wagon a little bit when it comes to working out. :( Oops! I don’t want to lose all my progess though so I’ll try to get back into it. I’m going to try and get an interval timer (before I was using an online one with a laptop but I don’t have that anymore) and see if I can find a pull-up bar that is pretty cheap. Thanks for the workouts and this website! I love how I feel after i get into the habit of doing them every day.

    keep it up :)

  • Marissa

    I’ve seen Zuzana say before that she tries to do them 5 times a week..

  • Janine

    phew..that was great.. I did better then I thought.. my scores

    Sumo – 28,23,26
    Push up leg tucks – 4, 6, 6
    Sun thingy – 11,10,9
    1 leg squats – 3,2,0 ( kinda collapsed on my butt..LOL)
    Forward and back touchdown – 7,7,8
    Oblique Burpee – 1,1,0 (that one is hard, I could hardly get down and back up.. kiddos for doing two..LOL)

  • Claudia

    Thank you! I think that everyone appreciate that at the end you explain each exercice!

    your biggest fan!! hahaha

  • http://www.janetspreiter.com Janet

    ouch!!!!!!!!!! I did my longer hill run today and proceeded to die on your workout. Felt pretty icky!
    sumo 67-62-70
    reptile 23-25-27
    one leggers 3-4-5 had to fudge and push off with my fingertips at end
    push ups 9-12-13
    squat hops 18-20-21
    burps 7-8-9
    It is really hot and humid today and I had a hard time getting through this. I am really thankful you kept it to 12 minutes. Now to go surf and relax..

  • Monifah

    Why aren’t there any pics posted underneath??

    I would appreciate pics and description on the site so I can store everything on my comp or print it out!

    Thanks so much

  • Jess

    Hi Zuzana & Frederik :)

    Thank you so much for your daily inspiration, you guys are great!

    A quick question for you: what do you think of protein shakes and supplements?

    All my favourite fitness models seem to use some sort of protein powder, supplements & co…but I am not a fan of processed food, powders, pills…I wonder is they are vital to get a body like yours, Zuzana! Will I see results even if I don’t take any?


    • Frederick

      I think that fitness models use that stuff because they get paid to rep for those companies and endorse those products. We turned down an endorsement deal because we don’t take supplements, and we don’t believe that they are necessary.

      • Canadian Traveller

        Hi Fredrick

        I really admire and appreciate your and Zuzana’s authentic way of living. I love that you would not endorse or promote something of which would provide you financial gain yet sacrifice your ethics. You rock! xoxo

  • http://www.margaritavailas.com Margarita

    Tell me your workouts are “fat burning”!? I’ve been noticing a difference. It’s difficult for me to fit workouts in because of time. I work lots. I love how they’re so short. I mentioned to a co-worker about the kettlebell, cause i tried the workout yesterday and I thought it was a great workout, and tough and I was sweaty but he said “you need to run cause those workouts wont do anything for you”….. Is that even true??? And I’ve been watching my meals a lot! I think the workouts are doing something, but would other workouts be a faster way to lose weight?

  • Bri

    Are we supposed to do these full body workouts everyday?! Somebody PLEASE let me know!

    • Ro

      Just thought I’d pipe in and let you know that these workouts can definitely be done everyday. I usually take 1 or 2 days off during the week depending on how I feel. The most important thing is that you listen to your body and don’t overwork yourself with too many days in a row. When your body needs a day off- it’ll tell you. As Zuzana is doing this week (based on her challenge)- she is doing 5 straight days in a row and then will take a day off. I hope this helps.

      Zuzana and Freddy…. you guys are the BEST!!! :)

    • Charlene

      Yes! You are only doing body weight and not lifting heavy for “body building” these workouts are also nice and short, so your body still has time to recover. Do listen to your personal body aches and go from there : )

    • http://www.aimeecollections.com Tanyshka

      You should try to get in 5 workouts a week and the 2 other days should be active rest days.

      Because these exercices taget large muscle groups and not just one small muscle at a time, like a bicep curl, you can permit yourself to do these exercices on consecutive days withouth the famous 24-48 hours of rest.

      If you have a hard time doing this five times a week, work your way up to it so you don’t burn out.

      hope this helps.

    • Squirrel

      Hi Bri,

      Actually Zuzana used to workout 2 or 3 days on a row, then take an active day of rest and again workout 2 or 3 days in a row (she works out 5 times a week).
      If I understand well, she decided to take up a new challenge and to change a little bit her workout routine by working out 5 times in a row during the week days…So yes, if you follow this challenge too, you will have to workout every day (only the weekdays though…and it is only 12 min!!)

    • Canadian Traveller

      Zuzana and Fredrick are doing a 5 day challenge – doing a workout each day, for 5 days. This is the 1st day, and 1st workout of the challenge. You can choose to participate in it but of course, no one is going to make you do it :)

    • http://www.janetspreiter.com Janet

      Z is doing 5/week

    • Rebecca

      If you are doing the 5 day challenge that Zuzana is talking about she just started, you would workout Monday-Fri with Sat and Sun for rest. It is my understanding that she normally works out 5 days a week, 3 in a row and then a day of rest. She has said that these are the only workouts that she does and that she doesn’t work out everyday. If you want to do them everyday, then go ahead, just be sure not to over exert yourself. Hopefully you will find this helpful=)

    • Kristyna cz

      Hi Bri,

      yes Zuz told us to do something every day if we can. So if you have rest day or you are sore from working out, dont watch tv all day long and do some yoga, pilates, swimming or what ever you like.

      Now you can try 5day challenge- workout MO to FRI :-)

    • A-Train

      No not everyday most professional trainers recommend minimum 1-2 days rest but not simultaneously, personally I am not going to tell you how many days you should workout, but they recommend those days to allow your body ample time to recover from intense workouts, regardless of what kind of workout whether it be cardio, fat loss, anaerobic or strength training.

    • Nicole

      Yup. That’s actually what Zuzana is doing this week, she’ll work out and post it every day this week (Monday-Friday).

    • Shannon L.

      Pretty much Bri. Zuzana does these workouts at least 5 days out of a 7 day week.
      She will work out for two days and have one day of rest, then work out for another two days and have one day of rest. You can’t look like Zuzana if your only working out 2-3 days out of the week. Diet is also key.

    • Ann

      Yes,do it 5 days in a row.It is in Zuzana’s new workout challenge http://www.bodyrock.tv/2010/06/07/my-new-fitness-challenge/

    • Tammy

      Yes, you can do them everyday. One video I saw Zuzana talked about working out everyday and you can switch out a day a week and have an “Active Rest” day, in other words, go for a bike ride, or a hike or something to be active. Don’t have a rest day that consists of sitting around. Not necessary.

      I can say the first few weeks of these workouts I had some really sore muscles, either my back/shoulders or my legs, so I had to be creative and make my own workouts to give some muscle group the chance to recover on some days. I did not want an injury or to do a workout only 50%.

    • Isabelle from Canada

      I do 5 workouts a week. I BELIEVE I remember Zuzana saying to do these about 4-6 times a week for effective results :)

    • alicia

      yess everyday =)

    • Ally

      Not EVERY day… listen to your body and train accordingly! You will see that Zuzana does not do them every day either. (although, I am sure I am not the only one who wishes that she DID so that we could watch them every day! lol)

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

        I don’t think that exercising every day would hurt anyone.

    • Dakota D.

      To Bri,

      The last video that Zuzana and Frederick did was Zuzana’s fitness challenge.

      It was to workout 5 days a week this week from Monday to Friday (Since she has been skipping workouts haha ;P)

      Zuzana always tells people to workout 5 days a week with 2 active rest days, so I’m going to tell you that too!

      You can mix and match like 2 days work 1 day active rest, 3 days work and 1 day active rest or just straight 5 day work and 2 days rest.

      Hopefully that helps!
      Oh and look under Daily Workouts in the links at the top of page for all her killer bodyweight workouts!
      Have fun :D

    • jana

      Just do a workout everyday no matter it´s fullbody workout or not.

    • Kristina

      Everyday for me too!!! Since I always feel phenomenal after working out I do it everyday and I love it!

  • Julia

    Wow… I just did this workout and I can tell you it was really painful at the end. At least for me.
    I want to lose some weight and I’m sure your workouts will help me a lot :)
    This was the first one I did and I can tell you it wasn’t the last.

    Thank you sooooooo much!

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

      You are welcome Julia. I just wanted to point out that in order to loose weight you have to adjust your diet. I can tell you from my own experience that including more fruit and vegetables in my diet got me a lot leaner and slimmer. I don’t eat meat too much and I did not loose strength or muscle tone. I build my strength and muscle tone with my workouts, but diet plays a big role if you want to loose weight and look leaner. Anyway, I will try to post more about my diet soon. Good luck with your workouts.

      • Amanda

        Zuzana, last night I came across a video about eating more fruits and veggies, and how the key to getting a healthier slimmer body is to eat less meat (and protein in general). It’s a really interesting video and I learned a lot from it. Maybe you’ve seen it before, but you should look it up! I think it backs up a lot of the things that you talk about. Google: foods that kill healthy eating. Here’s a link:

        Thanks for everything and I’m doing this workout tonight! :)

        • Frederick

          Thanks for sending this Amanda – it actually had a HUGE impact on Zuzana and I.

        • ALL1E

          Thanks for posting this Amanda!

          • Amanda

            You’re welcome guys! Glad to be helpful! :)

  • B-fly

    Looks like someone has got”INSANITY!” what a whip ass workout!:)

  • Janandra

    This was great. I didn’t even keep count. I just made sure my form was correct and I complete the workout. Either your workouts are getting harder or the summer weather is getting the best of me. I have been sweating bullets these past workouts. I think it has to do with both.

    Keep the workouts coming.

  • Ann

    Just finished this one….cant catch my breathe….
    This is deadly brutal especially Reptile on the run and pistol squat. I had to modified them but will be practicing them :) I’ll post my score later.Have a wonderful day guys!!

  • kristyna cz

    I love challenges!Im definatelly in :-) Also I wanna congratulate to 2years aniversary.

  • Rachel C.

    i can’t believe how tough this workout was!! what a great combination of exercises!

    thanks for the motivation and all the new ideas — i used to work in a gym and before i discovered your site i was repeating the same routine i put together years ago. i feel my whole body getting stronger! just need to get a pull-up bar..

    thanks again!!

  • Emma

    OMG!!! This was so good! I started off doing the one legged squat and gradually did the easier and easier version until I could hardly get my bum off the chair! Thanks again guys for these GREAT workouts! xx

  • Tamarah

    Hi Z&F

    Thank you so much for your awesome workouts. Seen that there are not pictures today. PLEASE PLEASE PLEASE can we have photos of the moves at I find it easier during a workout to see the photos there and know what to do next. Love the extended video of how to do the moves … Very good as sometimes we think we are doing the right thing and wonder why there is no “pain”. Great idea! Thank you guys.

  • Chantelle

    Hey Zuzana,
    I was just wondering.You mentioned that you recieved your personal training certificate through ISSA. Doing these workouts for us, for free, Are you making a living off of it? I am jsut curious how it works? Would be great if you replied or replied to a personal email. [email protected]. I am going for my Fitness Trainer through ISSA and I was interested in how yours works?

  • MarinaGR

    what a workout! promise to do 5 this week too…:)

  • ALL1E

    Please bring back pull ups!
    Some followers have been asking for you to continue to eliminate these, I REALLY hope you don’t after this five-day workout challenge. I know they are difficult & not every body has a pull up bar, but they are easy to rig–just look at all of Z’s improvisations–& difficult exercises are what make us strongest. I’m finally a girl who can do pull ups–but not many in a row–I’m going to continue a daily pull up routine so these stay strong.
    Another great workout Freddie & Zuzana. Thanks!
    Sumo H.K.: 80 80 77 (just pushed through)
    Reptile Run: 17 18 18 (much harder than it looks)
    1-Leg Squats: 7 7 6 (balance improving each time)
    P.Up Tuck: 11 11 10
    Fwd/Bkwrd Jump: 22 23 23
    Oblique Burp: 8 8 7.5 (creative–great exercise!)

  • Nikolina

    hey, i love your youtube channel and site.
    i am 16 years old and i started to follow your workouts recently and i must say i feel great. i am still a beginner but i try to do my best :)
    thank you so much for sharing everything with us, don’t ever close your channel!

  • liz

    12 minutes of torture!!! YAY!

  • mag

    I like your house, congratulations!
    my score :
    1. 60 41 68
    2. 23 20 20
    3. I can’t do any one leg squat! :( , really hard, but I try!
    4. 9 11 10
    5. 22 24 22
    6. 7 7 7

    I like the workout and zuzana I am taking your fitness challenge with you!
    I want to see your recipeeeee!

    zuzana and frederick please help me, your breakfast now it is about only fruits? no more oatsmeal? no more wheat bread?, how many fruits in the breakfast?, how many fruits durind the day?. and you also said that now you are eating more vegetables and less meat in your meals, but the portion of vegetables is bigger than the portion that you used to eat about meat?
    please answer to meee :)
    bye see you tomorrow :D !!
    zuu your body is perfect! really amazing legs!

  • Rebecca

    Zuzana and Frederick,

    I must say that it has been a real bummer for me to not be able to do your workouts due to pregnancy. I’m now 20 weeks and jumping and high intensity has become difficult and uncomfortable for me(alot of pressure in tummy). I’ve never had to modify to this degree so I stopped exercising for awhile because I was discouraged that I couldn’t give the exercises my all. I now do Yoga, walking, squats, lunges, light weight, low intensity exercises. But I always visit your site to stay updated and informed. BTY, love your new house. =) This is my first pregnancy and I knew there would be changes but honestly had no idea how much it would affect my workout routine with you. I plan on returning to your workouts as soon as this baby boy is here, so please don’t go anywhere. =)

    • Frederick

      Hi Rebecca – don’t worry we will still be here :)

    • Chantelle

      Thank goodness someone is in the same boat as me! I am pregnant, still early though. I was wondering were you doing these bodyrock exercises in your early pregnant with max intensity. This is my first baby so I am a little hesitate on going with full intensity! would be great if you could reply with some insight!

      • Chantelle

        ps. congrats

  • jenny

    Another amazing workout. Thank you! I have some questions for you…

    1. Do you eat before you exersize and does it matter if you do?
    2. How do these intense, short workouts compare to say, a long run?
    3. Do you count your calories? (I find the only way I lose weight is if I keep my calories very low; about a 1,000 a day and run for long periods of time. I am 5’2 and always struggling with the last 5-8 pounds.)

    Thank you so very much. Really fun to have new exersizes every day to look forward to so the body doesn’t adapt.
    Be well,

  • LTinag

    Zuzana and Freddie have you ever thought of putting your timer set on your site because I don’t have gymboss timer. Like the one you tube have on their’s. thank you the workout.

  • Romienca

    Hey guys,

    I think the video is the best thing. Those photos are great, but to be frank, it takes time to take them, put there a logo and stuff. Try to update your stuff to be able to play the video. :-) The new explanation stuff at the end is just GREAT.

    Anyway, cool workout of a cool lady again. I motivated myself to push hard tonight by eating a little bar of stiff honey… :-) So I’ll push even more hard, coz I know I ate something “junk”…. :-) That’s my method sometimes. :-)

    When is Sean coming back for some exercise? And when Freddy is going to show us his exercising? :)

    See You… :-)

  • Christy R.T.

    Good Morning Freddie & Zuzana….

    I’m looking forward to taking this challenge with you this week. However, I do know that diet plays a 60% role in our physical fitness results and exericise is 40%. I was wondering if you ever considered adding a section called daily diet or Zuzana’s food journal? I am curious as to what Zuzana eats in a given day. I love to workout but I would like to be more disciplined when it comes to my diet.

  • Razzi

    I couldnt do the squats without the help of a chair unfortunately. And I had to not bend my elbows part of the way on the reptile. And I’m always surprised by the end of the workout of how hard it actually was. >.< But I absolutely love doing the workouts with you =P

    Sumo High Knees – 58,48,38
    Reptile on the Run – 23,18,20
    One Leg Squat (with chair) – 9,8,8
    Push Up w/ Knee Tucks – 12,12,11
    Forward/Backward Jump & Touch Down – 20,20,16
    Oblique Burpees – 5,6,6


  • Elaine

    Hi zuzana and Federick :) I am soo loving the instructional portion of the videos after the workout! They really help me focus and concentrate on my form like not sagging my back when doing anything in the plank positions. Oh and you’re looking really awsome in these videos with your new hair do :)

    Totally love you guys!!- will be doing this workout in a few hours!

  • Rikikye

    I Suzana !

    Im a french canadian girl from Quebec. I make all your workout since february of this year. I really like them. You are so beautiful, and dynamic !! I love that ! It’s very funny, hard and I look the results on my body :)

    For today…

    Sumo high knees 72 / 68 / 66 (come on guys… max efforts !)
    Reptile on the Run 31 / 29 / 35(on fire !!)
    Pistol and Kozacek(but with assist) 5 / 5 / 4
    Push Ups and knee Tucks 9 / 9 / 9
    Fwd/Bwd Squat and touch down 21 / 20 / 22
    Oblique Burpees 8 / 8 / 9 (love it !!)

    oh… it’s not really important… but… Sean it’s very nice guy too! :P

  • Rod

    Why not call Kosak dancer squat the “one leg squat switching legs”?

  • Kristina

    A killer workout!!! I think you should start a workout revolution, I mean who doesn’t have a 12-20 minutes a day and a floor. Everyone can do this… just imagine all these people feeling great everyday… that would be something :)

  • Azier-’di

    I’m telling you… every time I think a workout is going to be easy it’s not…….once again this was an awesome workout. The one-leg squat, I’m still not able to do but I improvised: I did the squat all the way down and came up with one leg. Hopefully one day I’ll be able to do the one leg squat the right way.

    Somo High Knees: 45-30-27
    Reptile on the run: 25-20-20
    One-leg squat {Improvised}: 12-10-9
    Push up knee tuck: 8-9-9
    Forward/backward jump & touch down: 18-18-16
    Oblique Burpee: 5-5-5

    you guy’s (Zuzana and Freddy) have a wonderful and blessed day


  • Elle

    NOOOOOOO!!!! WHERE IS YOUR PICTURES?? I am not able to view the videos, so I always go on the pics, pleeeeezeee put them on again, cause now I can’t do your workout today… :-( (((

    • Barbarita

      I agree..pictures help!

  • Christy K.

    Hey guys!!
    Love pain train;) Still working on conquering the one leg squats!! Getting closer, though, lol!! I appreciate all the new workouts!! Been with you guys since December, and I can say proudly that I love my body now!! Yeah, still have those “problem” areas, but it doesn’t bother me anymore. Keep up the great work!!! Love the house:) I LOVE living out in the country!! See you tomorrow!!

    • Tanya

      The 1-leg squats are nearly impossible for me too. I say NEARLY, because I’m going to conquer them one day.

  • Squirrel

    Can’t wait to do this one tomorrow!!
    Zuzana and Freddie, would it be possible that you post the pictures of the exercises as well? I feel it easier to remember the movement when I see the pictures, and also because I tend to print your workout in a file.

    You are great. I love you guys!

    • RN

      I agree. Pictures are easier to view when doing the exercises.

      • rose

        i agree RN- the photos are so easy to follow.i myself dont have time to watch the whole video sometimes,so…..i just go to the photos and jot down the exercises.

  • Claudia – mother of five

    Hey Zuzana,

    I started my challenge with you since yesterday, did the Perverted Punishment Workout. And this one looks scary! Can´t wait to try it later on today. Lots of new exercises, how do you come up with the stuff?
    Hey I´ve got one for you.

    Get down in a push up position (hands should be placed wider than normal for a regular push up) then shift your shoulders side to side 2 times, then push back up and go again. It´s a great upper body exercise.

    See you tomorrow!

  • shreya

    zuzana you rock. IN just a weeks time ive become as thin as a stick. youre workouts rule

  • http://mariemolinski.blogspot.com Marz

    looks like ur using a lot of the same moves that Shaun T, does in the Insanity workouts…hehe have u checked them out?? U should try Insane Abs…its a killer :P

  • FluidFreedom

    Just finished my second day this week and I feel awesome! Here are my stats:

    Sumo High Knees R1:42 R2:19 R3:19

    Reptile On the Run R1:13 R2:10 R3:9

    One Leg Squat R1:2 R3:3 R3:2

    Push Up Knee Tuck R1:5 R2:5 R3:4

    Forward/Backward Jump Touchdown R1:10 R2:10 R3:9

    Oblique Burpee R1:3 R2:3 R3:3

    Thank you so much for putting up these videos and keeping my ass in shape and moving! I appreciate it more than you will ever know!

  • Diana Y.

    i do this exercise like a oblique mountain climber its great

  • Mily M.

    Thank you for taking the time and explain the “easy” versions of the difficult ones!
    Have a good workout everyone.

  • http://asugarhigh.blogspot.com Jess

    Hey Z!
    I just want you to know that with every video you post your strength amazes me more and more! I’m so impressed by you, and you truly are the one person I look up to when it comes to fitness.
    Thanks so much for being there for us and providing these great workouts. I feel like I should be paying you!
    I can’t wait to see what brutality you throw at us next. Thanks again! :)


  • Elpapi_vladi

    fantastic… cant wait until tomorrow…

    Love from Sweden

  • Angela

    Nice workout. I have been doing these workouts for a couple weeks and I am enjoying them. I stay at home with my four children and sometimes I don’t like to drag them to the gym, so I get up early before everyone else and do my workouts. I usually spin for a bit and then follow with high intensity olympic style lifting. I also am training for some mini tiathalons this summer and this a great addition to my usual training.Thank you for all your hard work and effort Zuzana and Freddy.

    Score for today:
    Sumo high knees-70-65-73
    Reptile on the run-28-21-22
    1-leg squat-7-6-7 (these kicked my a@#)
    Pushup knee tuck-11-12-11
    Forward/backward jump-23-21-24
    oblique burp-8-10-8

  • Pam

    The first two exercises look insanely hard!!!
    I’m excited to try this one out :)

  • Halvard

    I wonder if I will survive the rest of the week!

    1.Sumo High Knees 76 – 73 – 55
    2.Reptile on the Run 25 – 21 – 14
    3.One Leg Squat – 7 – 6 – 5
    4.Push Up & Knee Tuck – 12 – 6 – 6
    5.Forward Backward Jump & Touch Down – 19 – 15 – 14
    6.Oblique Burpee – 7- 6 – 4

  • Zoe

    You just get better & better Zuzanna – love the detailed breakdown descriptions of the exercises you’ve been giving after you workout – also love your creativity – thank you for constantly challenging us with new modifications – I am so grateful to you & Freddy – thank you thank you thank you!

  • Moooingcow

    This was very nice. I really liked the instruction. It was very clear and to the point. Plus, good going Zuzanna; you showed alternatives to the part of the audience who is not quite as fit as you!! And, you showed where people can get into trouble! Wonderful.

    I think you are doing a good job targeting different audiences. These are the groups of people I think you are hitting.

    1) of course the elite fitness athletes who want to compete with you
    2) the people who aren’t so fit, but now they know what to do and where to start (because of your beautiful instruction)
    3) the plain old leches
    4) trainers looking for new ideas
    5) people who want to work out but don’t have much time

    There are a few more groups but you get the idea. I think the more people you can target the better. You two have done a super job. I wish you the most success and happiness in your journey! Stay healthy!

    Cheers to you!

    • http://www.janetspreiter.com Janet

      Don’t forget those of us who want to feel like we did a workout and be entertained while we eat our pint of ice cream

  • http://eaudeflore.over-blog.com Flore

    Hey Zuzanna,
    I am totally with you for this challenge!
    I just did this workout… oh my god that was hard!!!… arg… pff… ahhhh… lol
    See you toomorrow!

  • Vicky

    I’ve been away from the site for a month or so, and have let my fitness really slide. I’ve also eaten pretty badly too. But now I’m back and determined to shape up.

    Today was my first exercise (besides walking the dog) in all that time and it was a killer!! But I feel REALLY GOOD for it!

    My results are very bad.

    Sumo High Knees – 30/28/20
    Reptile on teh Run – 22/14/12
    One leg Squat – 1(Then realised it was too much for me and swopped for chair assisted)5/7
    Push Up Knee Tuck – 9/4/4 Last two rounds were knee pushups
    Squat Jumps – 14/11/7
    Oblique Burpees – 5/5/4

    I have a technique question too. During the reptiles I kept wanting to position my hands like a sprinter on the blocks – is that a very bad thing? Or does it just make the exercise easier?

    Thanks and your new pad is awesome! :)

  • JerryK

    Thank you for being fantastic and gorgeous. Great workouts. Bring it on.

  • Roq

    These exercises are AWESOME!!

  • http://www.fitnessweblog.com Andrea

    Wow, that was one of the hardest workouts yet! My heart is still pounding. There’s no way I could have done more than 12 minutes.

    My scores:

    * Sumo High Knees – 88, 57, 58
    * Reptile On The Run – 21, 14, 14
    * One Leg Squat (chair assisted) – 4, 4, 4
    * Push Up and Knee Tuck – 9, 7, 7
    * Forward/Backward Jump and Touch Down – 14, 16, 16
    * Oblique Burpee – 7, 7, 7

  • zebie

    Today was going to be my ARD…buuuuuut I saw this and couldn’t resist doing it before my yoga indulgance :) Thanks for all you do!

    Oh and my other half, very soon to be husband has been talking of moving to Canada…Quebecish area – pray do tell – how bad are the winters????? Brrrrrr….

    • Frederick

      They can be very bad… but then it makes you appreciate the summer even more :)

    • Squirrel

      Same here! When I saw the workout, I had already done my workout for the day and had planned to do this one tomorrow…Actually I could not resist as well to do it today.
      I just loved it.
      See Zuzana and Freddie, your workouts are a motivation by themselves!!
      Thank you so much

  • susay

    hey zuz,
    i thought maybe seen asthough your changing your website you caould add and archive with all the exercise names were you can go in find the name of an exercise, click on it and see the explanation.
    Im in on the 5 day challenge. 2 days down :)

  • Marija

    Hi Zuzana,
    this challenge is excellent, I’m definitely in! :)
    Could you post pictures explaining all of the exercises? It really makes it easier for us who want to print them and take them with us. :) (it sounds geeky i know :) )

    I’m looking forward to tomorrow’s workout! ;)

  • tina

    I am so excited to start the new challenge wid u guys… I wanted to ask u n freddy know and site that teaches guitar lessons for free online. I know this is not a fitness question and m really sorry abt that bt i have an old guitar wid me that i used to play a long time back so m looking for some sites that gives free lessons so that i can learn it again.
    comments from the users of this site are also welcome.hope u would help me.
    PS thanks for inspiring me to workout and m seeing the difference in my body. :)

    • Charlie D.

      That’s super funny that you asked that here. I don’t know what kind of guitar you want to learn – just playing along with songs you know? Classical? Blues? There are about 1,000,000 tutorials to get you started on YouTube for sure.

  • Jessy

    Hey Zuzana,

    great Workout, it was really hard, especially the One Leg Squats were almost impossible for me. Thank you so much for putting so much energy in creating new workouts.
    Where did you buy your top? It looks really amazing on you.

    Best wishes for you and Freddy!

  • http://www.sisygarza.com sisy

    great workout susana! and a great idea to explain the exercises so everyone can do them.

    If you want ideas in exercises there is one amaizing and very simple, in a shoulder bridge ( butt lifted) start running, just lift your feet as if you wanted to run or jog in the same place keeping your butt lifted, it feels a lot in the hamstrings and butt, besides it´s a great pulse accelerator :o )

    • Charlie D.

      Great idea! I’m totally going to try that.

      • http://www.sisygarza.com sisy

        yeah! and another variation but a little more difficult is doing the same jogging, but in a reverse push up position with bended knees( chest facing the ceiling, hands in the floor and facing your feet, arms straight, butt and back lifted, knees bended) this is a killer!
        and you can add tricep dips while you are “jogging” :o )

    • http://www.janetspreiter.com Janet

      This sounds like sheer pain

  • http://www.facebook.com/profile.php?id=506344676 Jenny

    Haha! Oops. I just did your workout this morning and for your Oblique Burpee’s i accidently did a pushup too with them. lol, i was wondering why i couldn’t get as many reps as you. Oh well, more burn for my arms :D Thanks Z, you look great hon! Keep it up, you’re makin us all hot :D

  • Lour

    Dear Zuzana and Freddy,

    What do you think of coffee consumption before a workout?

    Today, for the first time, I drank a cup of coffee before the workout, and wow, my performance was so much better!! But I’m worried about the addiction. I don’t want my body to get used to the caffeine amount consumed and start getting dependent on it. What is your opinion on that?

    Thanks for these workouts. I’ve been following you for 4 months now. You’re amazing.

    • Lour

      ok I just did some research and apparently Green Tea has the same benefits as Coffee AND is healthier. So I’m gonna stick to green tea :)

    • jana

      I think one coffe in a day is not so bad for your health. I drink max. two coffes a day – with milk and no sugar. Milk in a coffe reduces the impact of caffein to your organism:o)

      Take care

  • Red Fox

    One leg squat looks so cool. I wish I could do the same. :)

    I have been following your workouts about 4-5 months but I haven’t noticed very much change in my body (Yes i feel much stronger and i have more energy but if i look in the mirror i see nothing). I look pretty much the same as before: skinny and unmuscular. I don’t know is there something wrong in my diet or is it too early to see results.. I afraid that i do something wrong. :o I eat often small portions and i love fruits ja vegetables (and in my opinion I eat pretty healthy). Can too little amount of protein be a reason? I try to eat protein at every meal but if it’s not enough…

    • Marianne

      Red Fox, The misconception on this site is that if you do Zuzana’s workouts and eat like her, you will look like her. This is not true! It all depends on your individual starting point. Zuzana was more “bulky” before reducing her portions and doing short intensive bodyweight workouts, so in effect she has “bulked” then “cut”.

      You describe yourself as skinny and unmuscular. If you don’t want to be skinny, you need to eat more and probably slightly bigger portions for a while to put on some size. In addition, although this goes against what Zuzana teaches, you will need to do some heavier resistance training to build lean muscle. You can only build so much by using bodyweight, and even then, your calorie intake dictates how much muscle you will build.

      Think about it, Zuzana has actually gotten smaller since she changed to this workout and eating style. It may build strength in these exercises, but not size. If you are skinny, you’ll need to do more and eat more :)

      Hope this helps.

      PS Try Kettlebells for the best of both worlds :)

  • Geneviève

    Hi Zuzana!
    I know how much you love to push yourself and cross you limits so I thought you’d be interested in knowing what my boyfriend Rémi is up to for the next year. On May 22, he left from Québec, Canada, to make a trip around the Americas on his bicycle. He will cross 23 countries, for a total of 65 000 km in one year! Everyone says he’s crazy but I think he’s just stubborn and very enduring just like you – like a train ;) . Up to now he’s done 3,900 km in 17 days, maintaining an average of 229 km per day.
    If you want to follow him, here is the link (the site will be in English very soon):

    Thank you for your workouts, there very creative they help me push back my own limits.
    Have a nice day!

  • Gaby

    Hi Zuzana and Frederik
    Thank you for puting together this super intensive workout I enjoyed it very much.
    These are my scores:
    67, 74, 67
    30, 38, 30
    4, 5, 5
    9, 10, 11
    25, 24, 25
    8, 7, 7
    Have a great day!!

  • Rita

    I’ve been wanting to ask you : is this the only type of training you do? I mean, do you do only tabatas or do you complement with another type of workout?

    and if you only do tabatas, do you do “only” one workout per day?

    Thank you for answering and thank you so much for your website, it changed my body!!

  • Stania

    Hi Zuzko and Frederick
    Ja sem akorat skoncila a je to pekna drina ale musim se priznat neumyslne sem podvadela spis sem poradne nepozorovala a nezapamatovala jak ty cviky maj byt spravne provedeny ale budu se snazit to spravit tim ze si to zopakuju(ale ne dneska)a porovnam si vysledky poznala sem to po porovnani toho prvniho sumo high knee ze sem jich udelala hodne ja sem se neotocila k tomu koleni takze to bylo jednodusi ty ostatni sem uz delala predtim a nebo podobny.Uz na sobe vidim zmenu a nebo si to mozna namlouvam je mozny ze je to videt po cc dvouch tydnech nevim ale citim se lip a muzu cvicit kdys muj malej syn 3roky kouka na pohadky ty jsou vetsinou delsi takze se muzu soustradit na cviceni to je pro mne to nejlepsi zpusob zkousela sem i jiny vsechno moc dlouhy.
    Dekuju a sem s tebou v tomto tydny change.

    PS:To bude jenom tento tyden a nebo to bude dlouhodoby
    Jeste jednou dekuju

  • Charlie D.

    That was way way harder than I thought it could be. I don’t think I’ve ever done the one-leg squats as part of a time challenge – I guess I’m really really slow at them. I still find those really difficult – I might do a few extra here at the end just because I feel like I hardly did any at all. Here are my reps:

    sumo: 91, 88, 86
    reptile: 35, 25, 25
    l-leg: 2, 2.5, 3
    pushup/knee: 11.5, 10, 12
    jumps: 25, 22, 20
    burpees: 8, 7, 7

    Does anyone else feel like they need more sleep since we’ve upped the intensity? It’s not like I drag through the day, it’s just that I suddenly need 9 or more hours a night!

    Thanks for a fun (but tough!) workout.


    • http://www.janetspreiter.com Janet

      yes, I can’t read a page of my book any more before it crashes on my face and I am in zzzzz world. And it is really hard to peel myself out of bed in the morning. And in the heat of the day (87 degrees and very humid here) I swear I can sleep on my feet :) , which is preferable to actually lying down and crashing out, which is kiss of death!
      These workouts are definitely kicking up a notch all the time. I feel it for sure!

  • canadia shiza

    Your hair looks really nice like that!

  • Angie

    Hello Zuzanna and Freddy,

    is it possible that you can show us your interval timer in detail, because there are so many different and I want to buy the right one.

    Thank you! This workout was amazing


    • Frederick

      Hi Angie – just click on the blue link and it will take you to where we got our timer :)

  • anna

    hi there,
    on your workout there doesnt seem to be ‘click here’ which there normally is, which takes you to photo explanations of each workout. am i missing something?
    thanks heaps

  • m.shed

    Thanks for the challenge this is exactly what I needed!!
    I have been really lazy lately so thanks for the extra push!!

  • Betta

    Great Workout Zuzana :)

  • Tom

    Great Workout! I severely pulled my chest muscles so unfortunately for the next few days, I can only watch and learn… The chair idea for 1 leg squats is a very good idea, I will try that. With my knee injury 15 years ago, doing that exercises the way you do will mean a trip to the hospital for me :) And when you take 1 or 2 minutes at the end to explain the exercises, it really makes you see what important things to watch out for! So thank-you! You have so many interesting twists on exercises! and watching your workouts every day… I bet that to many people you guys start to feel like family! I know that I’m always happy to see a workout, or a recipe or one of your little chats. Thanks for the awesome website you guys created! I can’t imagine a better fitness site with such great people anywhere else in the world!

  • C

    Im at work right now watching this, i work in a females only gym.. i workout everyday but not here, even though i have a free membership..i enjoy working outdoors and using my own body weight and things outdoors like park benches and so on. I can wait to give your workout a go tomorrow morning…I love your workouts! you have inspired me to make up my own! Also just a question? where did you get the new exercise bras from? im liking them alot.. Hope to hear from you soon…Have a great evening :)

  • http://healthandfitnessprimal.blogspot.com/ Aleksandrina

    the pictures are missing… :(

  • justme

    I’m just curious but besides these workouts, are u doing something else for your body and how frequently? Any kind of sport at all? Either way I’m impressed and like the idea of your workouts. I’m sorry if this question was asked before…

    Have a nice day!

  • Bogi

    Thank you for this new challange. I feel very well, this workout was sweaty..but fortunately this summer is also..hot:)
    I wait the next one! Have a great day !
    3/.8,8,8(half leg squat..)

  • deni

    I have a question for you guys: I run every day early in the morning, should I eat something before I go running? I really don’t feel the need to eat before running, I enjoy eating an yogurt with some fresh fruit after the run, but I had an argument with my boyfriend, he said it’s not healthy and it’s not helping me in any way going with an empty stomach to run. I said I will ask you, so please please answer me. It is bad to do workouts or run with an empty stomach early in the mornings?

    • Marianne

      Deni, It depends on how long you will be running and what you’re goals are. If you are to be running for say an hour, I would recommend having something before. If it is a short 20 – 30 min run for fat loss, then there’s no harm in running on an empty stomach.

      It is said that during longer runs, you are at risk of burning off some muscle (which you don’t want).

    • Mily M.

      Hi deni,

      A year ago i went to the nutriologist- nutritionist (i dont know which one is right, the one that makes you a diet) and as i was starting with exercise programs etc, she always wrote in my diet a piece of fruit before the workouts, peach, apple, orange, 12 grapes is one fruit, and so on. I honestly never asked her why, but i keep on doing it. Maybe if you dont feel like eating anything you can eat the half of an apple for example. Hope it help a little.

    • DiDi (Bulgaria)

      I’ve wondered the same for couple of weeks because I’ve experienced dizziness few times doing cardio with an empty stomach. So I’ve put the question in another blog and the answer was that it’s better to take small quantities of protein (1-2 white of egg, 10-15 grams whey protein) and optionally you may have half green apple or grapefruit. The reason for eating before cardio training early in the morning is that your body needs energy and there’re too many hours past since your last eating which is late in the evening usually but not right before going to bed of course. That’s why you don’t have to train with an absolutely empty stomach.

    • Antonia

      I personally ran on an emty stomach for a few years that I have been running daily. I dont do well on a full one but that is just me maybe. If its not broke why fix it? Its not like youre not eating and your body wants the food after. If you planned on a 5k or 10k and you were not used to it, eating before would be good for the needed energy and that is the point of the food, giving you the needed energy I THINK.

    • Zoe

      Hi Deni – I’ve been a long distance runner for 26 years now – and I usually go run first thing in the morning (5 am) – I almost never eat anything before I run – (even when I’m doing marathons) – I drink coffee before I run and if I’m doing a really long run (marathon training I’ll bring some Accel gel packs with me that I start taking after an hour or so) There are some runners that can eat something light before they run – but I’m not one of them – it upsets my stomach and makes my run unpleasant – trust your own instincts

  • Sara_Jos23

    Here we go with the challenge!!
    When I come home from work I’m getting buisy with it and then posting results!!!


  • jazziebell

    have you heard of INSANITY? some of the moves are similar. Im going to try this one later

  • Ramona

    Oh, my god!! Incredible workout! I just did your workout of 29 november of last year, so I’ll do this one tomorrow :D . Have nice day!

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  • Cinthya

    Oh and I finally bought a pull-up bar, and I love it!! My goal is to do 3 pull-ups everytime chance I get. This way I hope to improve my strength and repetitions.



  • Mari

    Zuzana, thanks for the workout! Normally i print the whole workout out so it’s easyier for me. (And i can take it into the gym). Now, i miss the pictures! Please, is it possible to add the pics? Thanks a lot! You’re the best!

  • Sam

    Hi …. I was noticing that my butt needs a lift and to be firmer…..could you incorporate some specific exercises that could help? The killer workouts are awesome!!

    • Jenn

      Those one legged squats will sure do it!

  • Cinthya

    YES!!!!!!I am so excited to try this one.

    I can’t wait for all the workouts this week, I only ask for one thing KICK OUR BUTTS!!! I work out 6 days a week, but I have a feeling the one-week challenge will rock my world.

    Zuzana, you motivate me more than any other fitness instructor, trainer or guru I have ever watched or followed. When I started your workouts 3 months ago I would watch your videos to get me motivated. Now I watch your videos because you are my inspiration. You and Freddy are adorable and seem so happy together, great for you!!!!!

    thanks for all the dedication and hard work.


  • Stephanie

    Oh my god! I have that color LuLu Lemon bra too!

    You’re awesome Zuzana

  • Courtney

    Looks great cant wait to try this tomorrow, just got my gymboss in the mail today so I’m hoping it makes my workout more enjoyable since I wont have to watch my wall clock anymore :)

  • Michelle

    this 5 day workout challenge is a great idea. you should do more of these! amazing workout by the way, i’m going to go try it right now. you’re a great motivation

    thanks zuzana! keep them coming!

  • Polly

    What happened with your camera? Why this video is with so bad quality? Otherwise this workout is again really cool and thanks for that Zuzana and Fredy :)

    • susay

      Must be your computer… looks fine to me!

  • d

    hey Zuzana,
    awesome!! i’ll try it tomorrow morning ;) i’m ready for the five day challenge!