BodyRock.TV

Great video but the quality is much lower than you usual. Is it just me?
Off to try this workout – looks like a killer!

another very challenging workout! I feel like lately they have been getting harder and harder, but I love the challenge so thank you! btw I love you hair like that!

I love your new outfit. And theese workouts for Fitness Challenge week are harder and harder. It is a real challenge. Thanks I can’t wait to try this one. You are really great motivation with your positive attitude, sexy fitness body and great discipline.
Thanks for explaining exercises in videos, it helps a lot. I hope that once my abs and but will look like yours.

Hi Zuzana,

Great tips for the workout clothes and I am really enjoying the weekly challenge.

A recommendation for you too. Try out Elizabeth Rogiani for excellent crop pants. Also I think you may like HardTail Forever as well.

Take it easy

Red

Are you crazy! But it’s fantastic!

Your new workout clothes look amazing on you, I wish I could pull something like that off, but I know one day in the near future I will =)
I did one of your old workouts today because I didn’t want to miss a day and this workout wasn’t posted yet when I woke up, so I will do this one tomorrow.. can’t wait!!!
Love to you 2
GAby
By the way is Sean coming back?? I like him too =)

you are right …having new clothes in the gym makes me train better! i buy fast every day something for the gym!your outfit is amaizing ,…it is so cool ….but again i don’t understand why you have black socks …you make me smile every time you wear them!;) it is funny! i wanted to by from lululemon online but they don’t have so nice outfits….!anyway the stella pants makes the butt look great i have them too!

Very nicely done!

Another audience you hit are the ones who do not want to go to the gym (too shy, not enough monies etc). You hit a diverse group of people and I commend you for that!

Hey, did you guys ever think of getting sponsors for clothing, equipment, (anything you use in your business). The only reason I ask this is because you have such a large viewing audience! Any company would see you could have a symbiotic relationship. Zu, you would get free clothing, equip etc.., and the sponsor would get great exposure due to your expansive set of viewers. Just the mention of Lulumon in your text is free advertising for the store. Perhaps you already do this, but just in case you didn’t, I wanted to mention it. I want you to be hugely successful (you already are in my eyes) as well as happy and healthy.

Cheers to you!!!

Dobre rano! Moc Ti to sluzi, Zuzi – a zaslouzene! Tento vikend jedem s partnerem do Muskoky, uz moc let jsem tam nebyla, a tak se hrozne tesim na cviceni v lese!!! Mamcin partner ma psa, Ohare, Ranger, a ten me muze chranit od nejakou medvedici s mladatkama :)

Slibila jsem, ze budu cvicit kazdy den, a zrovna toho mam hodne na taliri – stejne to ale zvladnu!

Moc vam drzim palce s tim autem, a jsem zvedava na ktery jste se divala. Mi jsme si poridili prvni auto dohromady minuli rijen, a je to opravdu radost mit – deseti lety VW GTI, ale hrozne klasicky/sportovne zmneneny, jenom po jednom majiteli je super sranda ho ridit, aji cerny, kozeny interier je ve spravne kondici, a muzu rict, ze v nem vypadama moc sexy ;p

Cau na zatim,
Dana

So I have been doing this for three days now keeping up with the videos and wow. I feel like I have put myself through an ass kicking and love it! For sure the best thing I have done so far. Keep up what your doing!

Hi there,

Can’t wait to do this WO tonigh when I’ll be back from work (wich is so boring these days..:/) Lucky I am, your routines make me happier. I discovered your website in february when I was studying in France for 4 months (I’m from Canada- and I’m back now-) And sometimes I was kinda depressing – you know, far away from home, from ppl you love- and I just started training with you and it has completly change my journey in Paris. I just get into it 100% – doing 2 WO per day sometimes lol.. (I had an amazing trip altough!! lol)

Anyway, wanted to say thank you to both of you, Freddy and you, to share this with all of us. I show your site to my boyfriend and to my best friend, and they are doin’ it with me sometimes – they just love it! ( My boyfriend has the same reaction than Sean haha). Like you said, when you used to do your work-out with Sean, it’s just more motivating to work out with someone! :D

Ok, I’m done with my -a little too long- message lol

Thanks again,

Marie L.

P.s. Sorry for my english, it is my second language! (I usually speak french :P)

jst doin ur workout….this is brutal…bt i am enjoying it thanks guys :)

Hey Zuzana!

Love you as always but I had a question; I notice when you do anything squat related, your butt usually goes down past that parallel of the knee- I have been told this is damaging to the knee… thoughts?

wow this work out was amazing im in pain but in the good way thank you so much for this workout

Love LULULEMON! We have a store here is San Diego, find some great deals on the sale rack! Thanks for the workout guys, can’t wait to go home and try it! Yesterday’s was fun….. sweaty…but fun!

I tried counting reps for the first few rounds, and then found that I was losing too much time, so I just worked as hard as possible. Great workout!

where did you get your necklace zuzanna? i know it’s not workout related but i really like it!
thanx for these short workouts…they are really going to help and thanx for the details at the end…=P

p.s. i NEVER noticed that you like shirts that showed off cleavage….not until you mentioned it…lol

Hi zuzana i have a question for you, i have heard that anticonceptives could interfere with muscle development, do you know if it is true?

The new outfit actually made me go “WOOOOOH!”

I love this five day challenge it really keeps me motivated. Especially all the new workouts each day. I don’t know, there is just something more exciting about having a new routine each day. Love it! Thanks for supporting all of us on our journey to better health. You rock!

Now I can’t decide which was more brutal ;), I think todays for me, because there are now breaks and the excersises are back to back. I love this kind of homework!!!

Z,

Yeah, this is a program that I did with no problems. Well not as fast as you but I was able to complete each one. I like these.

Well, I got up and did my workout at 7am and your new video wasn’t up yet, so I went ahead and did your Sexy Hot Cool Workout for my day 3 of the challenge.

Here are my stats:

1st part: (4:55.2)

High Knees (10) R1:10 R2:10 R3:10

Explosive Pushups (10) R1:10 R2:9 R3:5

2nd Part:

Push Up Knee Tucks (modified) R1:10 R2:7

Step Up (L) R1:20 R2:17

Step up (R) R1: 17 R2:17

Reverse Knee Tucks R1:16 R2:16

3rd Part: (4:45.2)

Mountain Climbers (10) R1:30 R2:17 R3:14

Jump Lunges (10) R1:12 R2:10 R3:10

Again, thanks for great videos and tomorrow I look forward to trying todays workout.

I love that you have started using different types of exercises and you are spending so much time showing us proper form!! The workouts have been shorter lately but much more intense!
Thanks again!

zuzana i love your new look and new format of your workout videos. i told so many people about your site and half of them said they couldn’t do any of your older videos, b/c of the camera angles and they don’t know if they have the proper form while exercising, well i showed them your new videos and they loveeeeeeeee it now!!!!! thank you so much for explaining the workouts – im sure so many more people will try the workouts now…luv u guys keep posting where you shop..seeing ya body inspires me..i <3 wearing sexy flattering clothes while i workout as well!!!

love you freddy too…and sean =) lol

Zuzana the last set of exercises look like a lot of fun.
I can’t wait to do this one.
I notice that your workouts really strengthen the core, more so than all the pilates I have done.

I have the same bra as you and I love it, the Lululemon store is really close to my work place and it is so hard to pass by it, they have such awesome stuff. you wear them really well. cheers

pls do a diet log as well and give us an example of what you eat..i too want to eat more fruits and veggies

I did it…YAY! 2 for 2! Whew, I did take a long break between the last two sets to mentally gear up and tell myself “I can do this!” It worked, I finished and the sense of accomplishment is great!

A few months ago I began eating clean and really changing up my choices of food. I have lost 30# but I have a goal of 60 more to go!!! Zuzana, you are my daily inspiration! I thank you and Freddy for being lifestyle changers, movers and shakers!!!

I guess the extra weight I have on my body jigglin’ makes it that much harder to control my movements. I dream of the day that I am firm and tight! Every day I follow along with you all and push myself harder I am closer to my dream body. All things are possible to those who believe, and you all have helped me believe in myself again. I’m getting misty eyed here so I will just end, but words alone cannot convey my appreciation for your life’s work. So I will prove myself daily by working hard right along with you.

Thank you from the bottom of my heart.
Love and Blessings,
Shawnie

Thanks Moooingcow…. here that Lululemon ;)?????

Can’t wait to try this workout later :)

Zuzana, boyfriend and I love the work outs!

Just wanted to let you know I really like the new format where you slowly go over the exercises the ensure proper form.

That would be cool if you could do the same thing (slowly go over the form) with a yoga/stretching routine video section since you always mention stretching. I know you have a video about it but more details would be nice :)

Thanks and keep up the good work!

Lena and Bryce

Gorgeous outfit! Purple suits you.

I just finished doing the 600, 550 and 500 rep workouts and I’m going to start your 5 day challenge tomorrow. I am very motivated and very satisfied by the results your workouts are producing. I look at some of these exercises and know for sure what muscle will be deestroyed by the end of it and I’m loving the surprise of where these exercises are actually hitting the body. Keep up the great work and thanks for the instruction at the end of the videos!!!

KILLER WORKOUT.. monkey business is the hardest out of all them… THANKS ZUZANAA….

I have a question about these 12 minute workouts. I have heard that if you are consistent with these short but intense workouts, you will see the same results as you would running for 30 minutes or something like that. Is this true?And how many calories do you suppose you burn during these short intense workouts? I’m around 22% body fat right now, and I’m trying to cut down to at least 18%. I’m not getting there as fast as I want because I think it might be the lack of running or cycling. Could this be true? P.S. I’m also eating clean (or trying most the time). Thanks so much!

KILLER WORKOUT.. monkey business is the hardest out of all them… THANKS ZUZANAA…. can’t wait to see what’s tomorrow….

Hi Fredrick

I live in Calgary and there are lots of posters and signs up around the downtown with local fitness buffs, yoga instructors etc that are ‘ambassadors’ of the brand and lifestyle of Lululemon. I know that they get a discount for being in the photos. I most definitely think Zuzana should approach them about it! All the best, thanks for everything you both do. We truly appreciate it! xoxo

This workout looks awsome. Thanks for showing us you new clothes….they always look so good on you compared to on their site…lol. You are a much better model for there clothes.

Anyway, cant wait to try this workout, looks fun!

Okay since you brought up the cleavage showing first – I have been very curious where you had your enhancement done. Was it back in CR or in Canada? Do you have a surgeon you’d recommend? Do you know if it was under or over the muscle?
I certainly don’t mean to be too intrusive but this is something I’ve been considering for a few years, just am afraid of making a bad choice in doctor and would really appreciate any recommendation – you seem to be very happy with yours!
Thanks – now off for my daily work out! These short burst workouts have been so challenging!!

Wow. This one caught me off guard. This is a very brutal workout. My quads were absolutely on fire. I could barely pick up my legs during the 3rd round of the sitting bicycle exercise. Thanks for kicking my ass as always.

I love your creativity. This is what make your workouts so fun and enjoyable…But painfil and effective as well ;)
Thank you for the pictures ;)

You go Girl!!! :)

Hi! I try to buy new clothes for my workout, it keeps me motivated as well. I wanted to ask you something Zuzana, I’ve been following your workouts for 2 months and a half now and I’m in a better shape ^_^ (my muscles are already showing) but I have a small problem with cellulite on the back of my legs and on my butt and I’ve noticed you don’t have that kind of problem. Is it because of the workout and diet only, or do you use special creams for your skin?

My goodness! This one was brutal! Especially the first round of Explosive star and Plank pikes!!!!!! You rock Zuzana! It seems you are making it harder….but worth it!

Amanda

WOW! Jeez, just finished. Is it me or are this weeks short 12min workouts some of the most intense ever?

Fantastic, and thanks as always!

I had no internet for a couple of days, so I’m just hearing about this week’s challenge….I’m in…..This is just what I need, I’ve been slacking a little, the last few weeks!!! I’ve been so busy working nights and days at the same time, I’ve only really had time to sleep! Hey Zuzana, I know it’s important to get some workout in anytime a can, so what I’m asking is that, if you don’t have the time for a whole workout, is doing a couple push ups for example, here and there throughout the day helping or is it really not doing anything?

Jana

I did this one after a 32 min jog/ sprints…i was dead after…i think i should start making my own workouts.heh

Omg you brought the top I saw. It looks great on you though.

could you please show us a low impact version of some of the exercises for those of us with knee problems?
thanks

Hi Guys, love this workout after 12 minutes I was dripping sweat like crazy. Day 2 of the challenge :)

I went, and Ima’ keep on goin’!

Thanx, Shelly for the ‘atta girl!!

BodyRock.tv is such a great community to be a part of! I love that people give each other positive feedback here. Reading positive thoughts makes me smile! Smiling makes me feel shiny!
Blessings,
Shawnie

Jana~
Obviously it won’t burn as much fat as one of Z’s full workouts, but of course it’s not a waste & will build strength–& you can always do this in addition to her workouts. I actually used to set a goal of 50 push ups I had to complete in a day (we do a lot of push ups in bodyrock’s workouts so I don’t feel the need to add this any more). Break them up however you want–2 sets of 25, 5 sets of 10–throughout the day…or every time you pass through a common doorway in your home… In fact, I’ve started a daily pull up routine along with my usual bodyrock workout & other activities.
Keep in mind, Z’s latest workouts are SHORT & still SUPER intense. It might take a little creative maneuvering on your part, but squeezing in 12 minutes (closer to 20 with warm up, cool down & short stretch) for a stellar workout is definitely worth it.

The quality looks just as good, if not better to me.

I wish I could do these very intense workouts… but they are beyond me… for now. So instead I went back and re-did the prisoner cell workout and man I was sweating absolute buckets!!!

Zuzana if you read this message dear, don´t breathe through your mouth, breathe through your nose, don´t get tired a lot and you can hold more, ok dear. Greetings from Mexico.

I wish I could do these very intense workouts… but they are beyond me… for now. So instead I went back and re-did the prisoner cell workout and man I was sweating absolute buckets!!!

I have a question tho… how do you not kill your knees? Mine are not feeling happy at all. I no longer do the jump back into lunge position, but step back, so that I can still do the workout. Is it just because my core is not yet strong enough, or perhaps the muscles around my knees?

Any advice would be greatly appreciated!

Thanks,
Sandra

Hey guys, thanks for the weekly challenge. I love doing your workouts everyday mon-sat, but I usually have to go to old ones for another workout. Having new ones five times a week is awesome! I LOVE the workouts, and I have soooooo much more energy, with great gains. Thank you for all you do, you truly are an inspiration and a God send.

Do you just do the workouts you show us on here? Or do you do other stuff such as weights and other cardio?

Hi Zuzana i have a question for u do u run at all and what do u recommend to lose belly fat and love handle i am having trouble with those areas let me know thanks and just finished the workout for today i though it was gonna be easy but it was hard thanks love your workouts

Love your workouts. I was wondering how many calories do you think you burn say in one of your 20 minute workouts?

I just got done doing this workout and I’m more outta shape than I thought. This really kicked my butt! :)

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? how many of your meals have meat?

please answer to meee :)
bye see you tomorrow :D!!

VERY NICE!!!!!!

Hi Zuzana and Freddie,

Among all the workouts that you’re post, the Interval training ones are definitely the ones I prefer. They combine strength tarining and cardio and go so fast. I workout in the morning before going to work so doing interval training helps me knowing exactly how long the workout is going to take.
It happened when I did one of your workout with rounds in the morning and I had planned to perform it faster than expected…And because I am a little bit stubborn ;) I wanted to do all the rounds. I ended up being late at work but happy to have done the whole exercise.

Anyways, I have a file with all your workouts and there is one workout for which I am missing the reps: the hot quickie workout (15 min workout).
Thanks to your videos, I know what are the different exercises, but I don’t know how many reps per round should be performed.

PLEASE COULD ANYONE WHO DID THIS WORKOUT JUST LET ME KNOW THE REPS FOR EACH EXERCISE (for the hot quickie workout). NO NEED FOR DESCRIPTION

I put it in capitals letters because I saw that it worked well with Bri (in your previsou post)…she got so many feedbacks ;)

Thank you so much in advance guys and all the bodyrock addict ;)

By the way I have to refrain myself from posting a post every 2 hours…But I can’t help but go on your website (even if you have already posted an exercise for a day, and won’t be posting anymore video till tomorrow)

Have a great day and thank you!

Hi Zuzana and Freddie,

Among all the workouts that you’re post, the Interval training ones are definitely the ones I prefer. They combine strength tarining and cardio and go so fast. I workout in the morning before going to work so doing interval training helps me knowing exactly how long the workout is going to take.
It happened when I did one of your workout with rounds in the morning and I had planned to perform it faster than expected…And because I am a little bit stubborn ;) I wanted to do all the rounds. I ended up being late at work but happy to have done the whole exercise.

Anyways, I have a file with all your workouts and there is one workout for which I am missing the reps: the hot quickie workout (15 min workout).
Thanks to your videos, I know what are the different exercises, but I don’t know how many reps per round should be performed.

PLEASE COULD ANYONE WHO DID THIS WORKOUT JUST LET ME KNOW THE REPS FOR EACH EXERCISE (for the hot quickie workout). NO NEED FOR DESCRIPTION

I put it in capitals letters because I saw that it worked well with Bri (in your previsou post)…she got so many feedbacks ;)

Thank you so much in advance guys and all the bodyrock addicts ;)

By the way I have to refrain myself from posting a post every 2 hours…But I can’t help but go on your website (even if you have already posted an exercise for a day, and won’t be posting anymore video till tomorrow)

Have a great day and thank you!

just completed this workout.. it might have only been 12 minutes long but the sweat kept pouring even long after hahahaha. great job guys! =0) i loved it!

ilynna =0)

Mamma mia, its crazy cool!!!
I like this new clothes, love all your bras)
Z., wanna ask you to post some new stretching video, it would be very useful)
thanx for everything!

Looks great! LOVING this challenge!! Will you post your scores please? I keep them in front of me when I do your workouts so I can at least reach your reps and push myself hard. THANKS!

Hello my little Zuzie Q! I love lululemon too! I bought the same bra top earlier in the month, and it is so comfortable I can sleep in it! I love it because it is a boobalicious top, and I am like you sister, I love my curves! XOXO

Great workout. my legs are killing me from 2day nd yesterday. nice clothes and hair style

Just one word to describe this workout: BRUTAL!!!

but definatly fun!! I liked part 2 the best, although I think it was the easier section lol.

Hi Zuzana & Freddy,
This 5 days workout challenge is tough! Normally, I will take a break every 2 days. My legs and butt are sore from yesterday’s routine and today they are on fire! I can proudly say that these short but high-intensity workout have been making me sweat like I do a regular 40 minutes workout( which I ditched since I found your website)!!! You’re so incredible and so creative! Cant note down how many reps, though I know I gave all I got…Thank you so much & See you tomorrow!

Hey Zuzanna! I live in Las Vegas but originally come from Europe, Armenia to be exact. To be honest when i first saw a video of yours on youtube (which was almost 5 months ago) and i heard you talk for a moment i thought you had a russian accent..haha..i felt a similarity between you and i even thought you are from a different country but us eropeans we feel close to others of the same continent lol
The real reason why i decided to leave a little comment is because your videos helped me accomplish something i have never been able to do my whole life until reacently. I am finally able to do regular pushups over 15 in a row..to you it might sound like nothing special because you have been doing it long time, but for me its a breakthrough, i finally realized that if i push hard enough i can accomplish anything. Plus doing your workouts made me realize that you dont need to do hours upon hours in the gym every day to get maximum results, if you push hard and give it your best even a 12 minute workout can be more beneficial than any gym routine.
I enjoy tremendously working out to your videos and challenging myself every single time. Thank you for creating this website. =)

Yours Truely
Irena!

Ahoj Zuzko, doufám že nevadí, že píšu česky. Chtěla bych se zeptat na nějaká cvičení, po kterých bych shodila co nejvíc váhy. Potřebuji zhubnout, ale bojím se že když začnu cvičit tvé posilovací cviky, tak místo tuku budu mít svaly a to teď nechci. Nejdříve bych potřebovala shodit a pak zpevňovat, abych nevypadal jako matrona :-)
Budu doufat, že mi odpovíš, těším se a přeji krásný den.
Adéla

Oh, I am so excited, finally I got my Gymboss timer (nice pink one) and I cant wait for tomorrow to try it with this new workout. It is so easy to setup. Thanks! :)

Zuzana you should definitely get them to sponsor you!!!
You have no idea how much you influence people

already ive bought a cool pink gymboss timer and am shopping at lululemon for the first time, Ive never even heard of them before you. These products are amazing, but Im glad your not profitting in a way so i don’t feel like im being used lmfao

btw, I LOVE that top, and pants!

Hi, zuzanna , i have a question :

I used to be a regular visitor ( and i do the workouts too ;-)) but , 2 months ago, i had an injury ( a terrible back pain ) …..what kind of exercice do you recommand you guys, i am starting to feel the effect of the lack of exercise ;-((

Thanks a lot for helping me ;-))

hi to you,
i love your workouts, everyday i do them (do’nt rest), i love it so much, since a friend showed me your video on youtube i went to your web and since then i’ve been working your workouts, i always did sports: running, lifting but they become a routine and not challenging as used to, but your workouts alwayssssss a new challenge that much harder than the previous. thank you so much for sharing with us i’m a huge fan of yours, i even decided to become a personal trainer.

hi again,
the question that Maggy asked bother me too, i hope you will answer it, thanks.

hello… i wanna ask u something .. . im rom greece an here the summer is a killer. . its really hot. .. would i see some results if every week i do this 5 daily 12 minutes workout. . for the wole summer. .. because im out of time… or it would not helo. . please answer. . u ll help me … a lot.. thanks .. nice workout .. continue like this.. im waiting your respond. .

what is that noise in the monkey bussines?? is that ur elbow?? i can listen in all urs pushups :P all of them :S…
my right elbow sound just like that…

Thanks for the Fitness Challenge Zuzana! I am in a wedding on Saturday so I needed a little extra fitness! Also, good job on the exercise breakdowns. I think you do a fine job demonstrating and it’s helped me out:) Much love to the whole BodyRock team!
<3 Megan

ouch!

Meghan , i don’t think it is dangerous, but if you are not strong enough you don’t go as deep in the squat as zuzana, because she has become very strong.

6 months ago ,i couldn’t even squat deeper on one leg than above my knee.It cracked as if i had sand in my knee, and it hurt.Now i can squat on one leg to the ground,(but not lift myself yet).
Experience is not normative.

Could you do a warmup/cooldown video sometime? This would be a great addition to the videos, since you have to do it each time.

Also, do you think you could mention the targeted muscle groups in the descriptions of the exercises? I’m definitely feeling it all over, but my calves aren’t suffering as much, lol. I’m not sure if I’m doing a move wrong that would otherwise target them, or if this week’s routine hasn’t gotten to them yet. Even if Zuzana were to point it out as she is doing the forms after the WO portion (great idea, btw) would be great. Wanna make sure I get the burn in all the right places!

Keep up the good work guys!

Do your hip flexors ever get tight?? i have been using a foam roller! what do you use to losen the muscles up?
love the week challenge i am doing it ! love it !
thank you !! So focused !

definately the most brutal workout i’ve done of your’s so far!!! it was killer, my legs are like jelly and I LOVE IT!!! thanks zu, thanks freddy, and tell sean to get his butt back into your workouts!

Jillian

goodness zuzana, BOTH your new workouts and the way you explain them so clearly now are SO GREAT. (Even great is a huge understatement) Just when I thought I’ve hit a fitness plateau, you kick EVERYTHING up about 4 notches!
This workout to me, is your most brutal one. Love it!! I’ve been following you for slightly more than 1.5 yrs now. Keep the sweat coming and keep being the coolest!!

Wow the end of this workout was absolutely killer. The flying scissors were so hard towards the end. My legs began to feel like jello lol

Thanks so much for the awesome workouts! I feel like I just got out of the shower everytime I finish them. I like your new outfit, you are so right about having cute workout clothes, it definitely gives you that extra boost.
Cant wait for tommorrow.

Thank you!
Dayami

Exploding Star: 11,13,12,12,12,12
Plant to Pikke: 11,9,9.5, 9,9,11

Pike Leg Switch: 14, 17, 17, 18, 19, 19
Seated Bicycle: 16,17,17,19,21,20

Monkey Business Pushups: 4,4,4,4,4,4.5,4,4
Flying Scisors: 11,10,10,10,10,9,7

Thanks Zusana, great workout!!

Wow, I don’t know if this workout was super intense or i was just tired today or very out of shape. I had to stop once in a while just to remember to breath and cuz it was burning so bad!!At the end I could not catch my breath and my heart was beating so fast, In a good way(i think) Amazing….cAn’t even type,lol

My results for the Sexy Pain Train Workout
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

You should extend this challenge to a 1 month challenge!

Hi Nabila – you should definitely get clearance from your doctor before you start back into any form of exercise. You don’t want to make it worse!

Hi Becca – we would just be happy for the discount that they give the local yoga teachers :)

Hi Mag – maybe we can do this as a future video…

… no.
If your knees go past your toes, that’s when your doing damage.

OMG! I LOVE your workouts! You inspire me to Better Fitness!!
I just did one of your old workouts, the 20 minute cardio workout, all tabata exercises….madness! I feel fantastic (now that it is over of course)!
your new videos are even better…can’t wait to see what”s next

THANK YOU!
Have Fun! Get Fit.
Barb

I LOVE, LOVE, LOVE these workouts, but have bad knees! (sigh)

I am too dang stubborn to stay away and am COMPLETELY addicted to the results I’m seeing. Any tips or good substitute exercises for the ones that my knees can’t take?

i’m trying to understand how to use the little timer thingy. i dont’ think i do the workouts to it’s full potential without it but when you say 20 sec intervals… and how do you set it to know when the workout is over?

Hi Zuzana,

I know you keep saying eat more fruits and vegetables! I am trying but was wondering if you have any ideas how to incorporate them into my meals and snacks? Love your workouts and all that you do for us!

Hi Jenna!

I too have been thinking about getting it done for a few years now too. I will, it’ s just a matter of saving the $$$. I also had the same questions for Zuzana, as well as when she got them done..?

Cheers, Much love!

Another good workout, thank you. I didn’t realize how sore I was from yesterday until I start. I felt as though I was moving in slow motion, who would have thought that 12 minutes could REALLY kick your butt?? Again, thank you.

Wow i under estimated this workout.!..it was brutal just like u promised..the seating bicycle burned the most!!
thank you so much for taking time out of your day for us..to help us and to motivate us!!

ok! great thank you frederick! :)

That was awesome!! What more can I say…of course it was impossible to track reps but all I know is my heart rate was sky high and I was dripping sweat! Lookng forward to tomorrow’s workout.

Good stuff BodyRock.tv :)
Sheila

I did this 2nd day challenge. Here’s my score:
1. 10 4 3 3 9 5 (explosive star)
2. 8 9 6 7 2 7 (plank-pike jump)
3. 28 10 10 12 8 10 (pike leg switch)
4. 10 10 15 14 14 14(seated bicycle)
5. 5 3 2 2.5 2 2(monkey business push up)
6. 26 19 20 12 6 8(flying scissors)

Tomorrow again. :)

Thanks. Luv it! :)

Hi Squirrel,

Here’s the Hot Quickie Workout (15 minutes)
1. jump lunge (5)
2. reverse push up (5)
3. jump squat (5)
4. push up (5)

Do the circuit (1-4) as many as you can in 15 minutes.

Gymboss: 1 interval of 15:00 (15 mins)

I really like your new feature where you go over the exercise in detail. Please DONT stop doing that. Helps with getting the form right !!

Thanks, Z and F, for posting all yuor workouts !

Zuzana has always held that she only does these workouts to maintain her figure and just makes sure to do maximum effort. She also stretches after a workout and eats a diet consisting of 5-6 small meals a day. Its been working out well for me as well.

HEY!!! Question: Where is Sean??

Here’s my other training I did today after work – Kettlebell (KB) – 10s rest, 50s work for 3 rounds
1. swing – 36 – 37 – 34
2. overhead press L/R – 13/15 – 11/16 – 9/12
3. row L/R – 20/18 – 19/18 – 18/20
4. high pull up – 23 – 24 – 23
5. half turkish get up L/R – 8/9 – 7/9 – 5/6

I used 20lbs KB.
Since, we had body weight training today, I am wondering if I didn’t over trained my body by doing this kettlebell. Please give me your comment. Appreciate it. Thanks.

You rock Bodyrock savvy!
Thank you so much!!

Check out this link: http://www.youtube.com/watch?v=Eoz3TbSbt1s

it gives all the instructions you need to use your timer. Very helpful

Hi, Guys!!!
I thought this workout will be easy, but I was wrong, especially after my yesterday step aerobics (on the higher step than I usually use)!!! This was somethinf unbelievable!!! I couldn’t stand all the exercises, I was just falling down, cuz my muscles didn’t want to obey me.
But thanx anyway!!!
This was great!!! Waiting for the next workout :)

I think there was a part in the video where I heard you say “owe that hurts” !? LOL Can’t WAIT to try this one! LOLOL

I have to say that in the two months I’ve been following your workouts, my hamstrings, adductors and deltoids have become incredibly cut! It’s great! KEEP IT UP GUYS!

Question/Request… any great ideas to target that tiny area in the posterior inner thigh/upper hamstring? I’ve done adduction while in a donkey kick position, but that’s all I’ve got! I need some help back there! LOL

Cheers!
E

Zuzana, a have a question. Will it be enough for me to do your workouts 5-days-a-week and rollerblade in the evening instead of attending aerobics workouts in the fitness club 3-days-a-week? I want to get rid of my belly fat and shape my legs.
Thanx for your attention :)

Survived day 2! Zuzana, I love these workouts! Since this Hot Booty Firm Up had three 4 minute rounds of 20 second intervals, I was really encouraged to push, push. I knew that all I needed to do was focus, execute good form & work my ass off!! Can’t tell you how wonderful it feels for this 45 year old gal to realize my strength and see my body responding in such an amazing way.

Thanks again! Love, Peace & Blessings to you and Freddy!

Now, I’m going to check out the video that you embedded from Amanda.

I just finished part 1 – are you nuts!?

The exercise was so intense that even the timer get a little crazy 8D

Hi Zuzana!

Thank you SO MUCH for sharing your workout clothes with us! I have really been loving that sports bra, but I could never find anything like it!
I’m about to go and do this workout c:
I’m doing your challenge too! I absolutely love your videos!

♥ Lisa

The first part was a friggin nightmare

Ok – I’m done and eating a bit of breakfast now – parts 2 and 3 didn’t seem QUITE as hard as 1 but – yikes, girl – this is crazy this week! And yet, every day, I’m totally fooled – “just 12 minutes?”, I think – “no problem.” You rock. Seriously.

OMG I saw you today at the grocery store here in my home town! I was just walking in and you and your b/f were just packing your bags, I wanted to say hi but I own a restaurant and was in a hurry to pick something up that we ran out of. I think your b/f thought I was checking you out because I got a nasty look from him lol Just tell him I was in shock because I couldn’t believe it was you, esp in my very small hometown.
Were you guys just passing through or did you go on the boat cruise?

Hi Zuzana congratulations on your site and videos. You are amazing and a great role model. I love the different variety of workouts and the great names you give them. I was hoping you could do a workout that targets cellulite specifically please, (if there is such a workout). Also I have a simple question, and I though you are the right person to ask with all your expertise, and I would appreciate it if you could answer : I’m working out a lot lately 6 times a week with 1 hour cardio and 30min weight training, but it seems as I’m getting bulkier or bigger…and my pants don’t fit me anymore…is this normal? Am I doing the right exercises? I though you exercise to get leaner. Please help?
Thank you, from Greece

hey shawnie,
i was really inspired by your dedication to lose the amount of weight that you have lost. It always makes me happy to read about someones fitness success, so keep going all the way!! good luck ;)

d.

Even better, how ’bout us BodyRockers approach them about it?! If anyone is a Fitness/Healthy Lifestyle Ambassador, it’s Zuzana!

hey zuzana, :)
this was a pretty good workout. but are you sure that it was a 12 minute workout?? i finished and my time sadi 11 min and 30 seconds. i know it’s not a lot of time but i feel like i didn’t complete the whole thing or something :\ i checked to make sure i had my timer set right, and i think it was so idk.. but thank you for the workout!!

d.

Hello Zuzanna,

As a cyclist I have been told to do opposite exercises off the bike, my upper back is not liking the hunched over position of a road bike for so long. I know I need a strong core, but the mid and upper back exercises are needed. I am not sure which ones and how often, do you have any suggestions? Maybe you could do sports specific workouts for netball, tennis, soccer, cycling etc…just an idea.

Hi

the watch to take time your using . What brand or model are you using. Are you happy with it ?? Iwant to buy one myself but don`t know what is important to check.

my kindest regards
AmanoYaku

That killed, I could barely move my legs by the end! Doesn’t help they were already sore from yesterday’s one-legged squats… tomorrow’s going to be a hobble around…

Hi ZuZu

Thanks for inspiring moves and inspiring power you give to us every Workout..realy thank you

I have a small question Do you have a job after training or a shop or else…..i just like to know…. sorry if that was annoying ^-^

many kisses *o*

I can never find any of the funky stuff you wear Zuzana online. Have you ever thought of selling the clothes you wear via this website as I would buy them :) & I am sure others would too :).

Wow I can’t wait to do this workout, looks amazing!!

Thanks again for pushing us to our maximum :)

Day three of returning back to the site and to getting fit and I am aching like crazy – but it is a good ache!

Loved today’s workout, my legs were like jelly by the end.

Also my gymboss timer arrived just after I finished my workout, so tomorrow will be much easier timing wise. At the moment, I have to keep looking at the clock and I think it is spoiling my form a bit.

Thanks x

I would love that to actually!
really interested in your whole view on protein as obviulsy i’ve read taht you need it with every meal and obviulsy wtih you only eating fruit for breakfast, you aren’t getting any? does that mean this is potentially a myth?

OMG I couldn’t even finish half way…It’s so tough without any break in between each exercise. The moves are a lot of fun though! Very creative!

Hi guys!
You are doing such a good job, recently! And Zuzka, you look better and better in each video. Great workout and new moves :-)

In a long while, when you were offline, I did some workouts. I think, they are really hard. I was out of breath after these workouts and the day after I could feel, I did really hard job. I would like to share my workouts with you, you may like it :-)

* * * Plank Massacre Workout * * *
There are 10 rounds, 2 intervals: 6secs rest (just to move to the other part) and 1 min of intense work. This Workout has just 11minutes, but if you push really hard, you’ll find it really cruel.

You start with 6 sec rest. Each Exercise (1-10) is 1 minute long. Among each exercise is 6sec rest.
1.JUMP ROPE Low Jumping Jacks

2.Simple Plank on elbows

3.JUMP ROPE Scissors

4.Plank on elbows- jumping with your feet apart and together

5.JUMP ROPE High Knees

6.Plank in elbows- Side to Side – you are moving your hips side to side (pretacis se)

7.JUMP ROPE Low Knees

8.Plank on arms (natazene ruce) – Lift Opposite Leg and Arm (good for balance)

9. JUMP ROPE Low Jumping Jacks

10. Plank on arms – Knee to Elbow

And ANOTHER workout…
* * * Strong Warrior Workout * * *

You set your timer for 6 rounds of 1 interval (30sec) = 3 minutes. Then you take short break and repeat whole workout 5-6 times – that means, you are gonna work 15 minutes totally.

1. 30 sec Low Jumping Jacks
2. 30 sec Burpees + Push Up+ Jump Up
3. 30 sec Mountain Climber – very long step
4. 30 sec High Knees Run/ Kozaczek (alternating your legs immediately)
5. 30 sec Dive Bombers/ Side Crunches
6. 30 sec Dancing Crab

Numbers 1-6 are one part. Take a short break after each part and repeat 5 times. The more reps, the better. It is good to have some partner with you to count your reps, but it is not necessary, if you push really hard without tracking it.

And here I was thinking of some names, if you are still looking for some :-)):
Fat Fighter Workout
Dirrty Babe Workout
What The Fun! Workout
But Tuning Workout
Get Best with Zest Workout
Scrape Me Off (the floor) After Workout
Booty Rock Workout
Lard Shocker Workout

Uff… I was thinking of your site a lot, lately, especially when the summer is coming, I can’t sleep without thinking of tuning my body! :-D

Have a great time and we are looking forward to you again! :-)

Oli

AWESOME Workout!!

Looking forward to seeing the next one!

Best wishes!

Hey guys, tomorrow is the last day of the five day challenge. Was wondering if you’ll be targeting calf muscles in any routines. Most routines are full body, but don’t actually target calves – like a push-up is top arm and chest specific.
Hope to hear from you soon!!

haha zuzana!!at 4:05 you look soooooo mad!!!!i know the feeling!!!-when you just CANT believe you are sooo sweaty and sooooo tired and you’re only minutes into the workout!!!im laughing because i do this all the time!!!WHAT IS WRONG WITH ME?? i say….so nice to watch u struggling and sweating just as much as i do!!ps.-there’s no lulu over here in greece…..just as well because i used to spend ALL my money there in Canada!Yes, those pants are awesome!!you’re making me jealous!!My husband always says he wants to meet the MAN that invented my lululemon pants!haha……of course he assumes its a man…..
you guys are great!!!keep em coming!!im starting to catch up to you!!!! :)
xoxo
rose.

hi anna!im in greece too and i know what you mean about the heat!!Try to get your workouts done early mornings.that’s my suggestion.im a personal trainer and my studio does NOT have air conditioning!!And 12 minutes a day is great as long as its intense enough!!!Just keep changing it up to keep your body guessing and challenged enough to keep seeing results!!!
kalo kalokeri anna, kai elpizo oti se voithisa ligaki!!!
rose in zakynthos.

Ummm…..I have to say that I’m 34 years old and have 3 kids and I just started doing your workouts for 3 months and this Booty Firm Up Workout was the hardest I ever done. I mean, I sweat my butt off with all of your workouts but this workout really pushed me. I can see my body transforming. I am a vegetarian and sweets are my weakness,esp. chocolate, but I can see a major change in my body when I avoid sweets for a while. Thank you.

Thanks for the interesting routines and advice. I’ve learned how to really push myself like never before. I’ve done interval training before, but not like this.

Give a man a workout, he’s fit for a day
Teach a man to workout, he’s fit for life.

I´m in the challenge, too.
I had an climbaccident last mounth (at bouldering). When I think my feet hurts by doing an exercise I take a brake or do an alternativ excercise of Zusanna´s belly workouts.
Be on work again, helps me a lot to get fit and rebuilt the legmuscles.
The one exc with the balance yesterday was a little bit tricky for me.

The new workoutclothes are amazing!Great colour. It´s a pity that you can´t find “Lululemon-clothes” in Europe :(.

Waiting for next video.
Fred you are a great photographer and Zusanna is just as pretty as a picture :)

Carolina

Get well soon!

Hey Guy,

this 12 minute were very longgggggggg.
its been few days for me i had so much pain in my back and had to take pain killers. i missed working out so much, it is so hard NOT to work out. i feel i have to do it for my self, thank God i feel better today, even dou im still taking some pain killer, but i did the workout, and i love it.

Thank you

good day to you both

i found these cool swim tops at sears ( Zero exposure )brand they have a thin pad and nike also makes some good looking ones halter type for nice cleavage look great and they are reversable and reasonibly priced that i workout in if anyone is looking for this type of bra top they also make them in a tankini top dry quickly and you can go straight to the pool
i also wanted to say thanks to zuzana and the person who told me to practice the jump rope i have come a long way since all that smacking in the back of my head with the rope can see a big fat loss overall from the different type of cardio instead of the mindnumbing treadmill walk/jog /climb everyday and works up a great sweat
thankyou to everyone that post im sure its helps everyone here

thanks D.Y.

It was a man haha :)

Ahoj Adelo,

samotne cviceni ti zhubnout nepomuze, musis zacist jist mene a asi i zdraveji. Cviceni pomuze ten proces urychlit a vytvaruje ti postavu. Takze nejdriv uprav jidelnicek a pak se vrhni na moje workouty.

This was most AWESOME workout!! It was soooo tough! Thank you for this website! You have been my biggest motivator the past few months and have seen a huge difference in my body since doing your workouts!!! I can’t thank you enough..not only for the workouts but you are an inspiration…I love the idea about reading positive affirmations before bedtime! That’s such a great idea!! THANK YOU AGAIN!!!

Hey Zuzana,
I think you should rename the Explosive Star as the SuperNova…:-) That should compensate for the ‘Monkey Business” Push up!
Great workout. I can’t conceive of a more horrible 12 minutes.

Yep, the outfit looks great on ya! I tried some of the workout but I think I’m a bit clumsy. I keep finding myself off balance. Maybe genetic :-) I’ll work on that. BTW, I liked the video about the animal and dairy products and the effects on the body. I had no idea. I think I already consumed way to many chickens…I’ll start working on that to. Thanks for the new workouts! Hey Freddy, World cup starts this Friday! Rock on!

Ooof. I just finished this workout, and I think you should have named it the 3-S workout since it was Short, Sweaty, and left me Shaky! I couldn’t stay upright on the seated bicycles, so I had to go back to regular bicycle crunches – I’ll have to work on that more! Thanks for another great, tough workout. Oh, and I love your new outfit – that purple looks great on you!

Hi Squirrel!
Hot quickie workout is :
Jump lunges 5reps
reversed pull ups 5reps
jump squats 5reps
push ups 5reps
complete as many rounds as you can during 15 minutes!

This was by far the hardest of your workouts. those 12 min just killed me! Thanks a lot (i’m shaking)…

Hi!

Once more I had to give up on a great amount of sweat !

Looking forward for tomorrow’s workout.
Too good for me I started on Tuesday as we have something like 12 hours difference.
I won’t miss my workout tomorrow :)

Thank you Zuzana and Fred

I did this workout this morning…And the 1st part was the hardest for me. I was wondering how I would be able to make it to the end…But I did and the time just flew…
This was great!

Thank you so much.
You can’t realize how much you change my life and the one of others..words are not enough

Hello Carolina,

For Lululemon bras and capri you might want to check on Ebay in your country. I found some :)
I so like their bras. Very comfortable and cool ^^

Fleur

Hey Guys…I am going to try this workout today my timer is off and always mess me up..; I havent been able to keep up with you though.. I am a runner and been concentrating on lifting weight I been able to run for 2 hours without stopping and been able to do 200 push ups.. but now I can’t even do 4 minutes without resting more than 10 seconds..I am enjoying every second of it because I know that is working my cardio better than running.. I love your clothes it looks so nice on you..Thank you for this website and for being so possitive..

great outfit! I need to follow your lead. I agree it is always motivating to wear a fresh outfit.
This really got my thighs in the first round (I had run the dogs up the hill to warm up and some pistols, too). Big time suffering.
The rest was not too bad. Overall I think this is not as strenuous as it appears, but still a great mini! Love ‘em all…keep ‘em coming.

Part 1

20 seconds of EXPLOSIVE STAR exercise and 20 seconds of PLANK TO PIKE JUMP exercise. Go back and forth between these exercises for the total of 4 minutes. [117reps]

Part 2

PIKE LEG SWITCH and SEATED BICYCLE [253r]

Part 3

MONKEY BUSINESS PUSH UPS and FLYING SCISSORS [98r]

Hey Zu,

Another good work out, i liked this one – on the last round i was really pumped and out of breath so it worked!!

I warmed up with 7 mins cycle each side too!

Cant wait for tomorrow :)
Steve

Just after third round of Part 1, I knew I was in for a tough routine. I’m so glad it was only 12mins.

Yes! Please do a video on what Zuzana eats for breakfast and other meals.

Your calves are being worked throughout the routine while jumping etc. If you want direct calf work, then after you complete this routine..go to the stairs and do some raises and add some weights if you want to intensify. Zuzana is using her entire bosy in these workouts. It sounds like you are seeking targeted exercises of which there are many you could add to the end of any routine.

I am suffering in this department as well. I would love to workout everyday but my knees are in pain. Although I manage 5 days/week, I have to break at certain days based on how they feel. I would love alternatives that are less intense to the knees on those days that cannot take more jump lunges, squat work etc.

Also, it is awesome that you are providing detailed descriptions of how each exercise is done properly but I think you should do it at the beginning. Maybe describe the routine in full (timer info and the overall design), then show the details of each move, then do your personal routine for all to see. Anyone new will miss out on how to do each move properly and those that aren’t new have to skip ahead in the routine to see those details before beginning. Just my 2 cents :)

Keep up the fantastic work..you are incredibly inspiring:)

PLEASSE ANSWER!!! I have always worked out and combinded weights and cardio I love your workouts but I am worried I will lose the muscle I have built only doing your workouts do you do any other workouts other then the ones you put on your site??? do you workout more than once a day?? Also I was sick in my stomach after watching the new diet video I am deffinatley converting and really it does make so much sence!! I love cheese and chocolate they will be hard to give up but I want to be the best I can be and I know this will help me!! I am studying to be a personal trainer I have always loved the fitness industry your methods are different to what I am learning but I love your approach to health and fitness! Someday I hope to be able to inspire other like you do!!!

Thank you for all the time and effort you put into your site giving people such wonderful advise and and instruction towards a fit healthy lifestyle!!

hi all I just finished my workout about 40 minutes ago.
I ran at top speed on the bridge from one side to the other,
i did it in sections using tabata and then just running at normal speed. total of about 16 minutes (intense)
then a short break and another interval. 10 rest 50 work secs.
1. elevated push ups
20, 12, 20,20

2. v sit up
15, 12,11,12

3. step up (chair) and squat step on chair then come down and do a squat
l 11, 10 11, 12 r 11,11,10,11

4. pull up then chin up alternate
9,5,5,5

5. plank knee up
52,42,46 died

6.sit up with 8lb weight (twist alternating sides)
15, 15, 10 10

it was intense. I have been watching my eating and I must say that the results of these type workouts and a careful diet really do wonders. it does have to be done every day.
lately I can’t see myself not doing my workouts.
I had a guest over for a couple of days and I just had to excuse myself and tell him that I needed to go for a run or do skip rope or your workouts of course. He didn’t mind and said he would do some as well.

how about suicidal sweat for a workout : )

cool name!

Hardest 12 minutes of my life…

I agree with you…hardest 12 minutes.

I did this workout twice for twenty four minutes of sweat dripping hell! It was great! Zuzana and Freddy you both are such an inspiration to me because of your dedication to stay fit and healthy. You look like a million bucks Zuzana!

Hello,

I have been following your workouts since Feb. 2010 (can’t live without them) and 2 days ago I broke my ankle and will be out for a minimum of 6 weeks. I am a dancer and live a very active life style. I am so worried of gaining weight and I was wonderig if you have any suggestion of workouts I can follow while I am healing. Any feedback would be greatly appreciated.

I would not recommend you to do my workouts if you have an injury. Maybe look into some Pilates or yoga.

Hi, I hope you dont mind me answering but I thought I would….
If your knees are sore it could be your form, make sure that you are not twisting your knees or that your toes are going over your knees.

Also, by doing squats and lunges you will strengthen your knees, I use to have really bad knees when I first started working out, but after strengthing them with squats they never bother me anymore.

Hope that was helpful in some way.

Hi, im new to your website. I would like to know how long did u exersize, i mean a 1 year,2 year to get that ABS.. Thanks.

what happened to today’s work out!! :)

Hello Zuzana and Fred,

Here at Bodyrock, we are already doing clapping push ups but there KNEE SLAPPER PUSH UPS.
Let you see what I found: http://www.youtube.com/watch?v=CbU1v1gI7Zc
I haven’t try yet because i look like a bit difficult to perform it well. But it requires a lot of energy from muscles and need some coordination.

It looks like a killer exercise.

What do you think ?
Anyone want to give it a try ? Zuzana, Fred or Sean ?
I need confidence first so then I can try :D
Have a good day. Looking forward for today / yesterday workout

Hi Zuzana, I really love your website and all of the work outs. I am really enjoying working out. However I am having some trouble with my mid section. I am noticing more muscle definition in my legs and my arms feel stronger but I still have this layer of fat around my mid section (the layer of fat is all over my body but its concentrated around my waist). Its really frustrating. I am 5’4″ about 116 lbs but still have these fat rolls. I used to have a tiny waist but I cant seem to get it back. I don’t have any kids to blame it on either. I don’t eat processed foods and I watch my caloric intake. I also try to stay away from sugar as much as I can. I’m not really bloated either its just fat. I know how much cardio can help with fat loss but I also want to be gaining muscle to have more muscular legs and a firmer rounder bigger backside.

Hi Tom – no nasty looks from me don’t worry :)

wow this workout was great but i think that the Sexy Pain Train Workout was harder then the Booty Firm Up Workout. :) did you take it easy on us Zuzana??? I get my USANA Health Pack Vitamins tomorrow so my body will have more nutrition. Good nutrition = more energy so I hope the Fat Fighter Workout is harder.
P.S. I still like the Booty Firm Up Workout it was much fun Thank you

Hi Kristine I like to do Martial Arts and if you eat PAPAYA that will help with the swelling and help to heal your ankle a bit faster.
Also if you go to my website you could look into the Procosa II Vitamins that helps the joints to heal and repair.

Cycling puts alot of strain on the body due to the fact that we firstly bend forwards at the hips then lift the head up to see where we are going.

Rather than just concentrating on one specific area of the body to counteract negative side effects of cycling you would be better suited to doing an overall body workout that promotes balance of your body parts.

Make sure you complete at least 10 minutes of stretching after cycling and working out. include stretches that target your thoracic spine. Also see an Osteopath regularly and get massage regularly. This is all part of maintaining your body.

AWESOME WORKOUT!! I just finished and I am dripping with sweat and I did it in our “cool” basement so I wouldn’t get too hot! Thanks for a great 12 minutes!!

Have an awesome day!!!
Ciao!

Hi,

this workout is so sweat ans sweet for my lunch time !! ha ha !!
second day of this week challenge for me, and very happy because I finish it !

Hi ya!
Fabulous body! =)
i would like to aim for your figure!, i have a 18 month old girl, i have lost all my pregnancy fat, im just wanting to tone up. have been going gym since my girl was three months.
i go to the dym 3-5 times a week

I will give your workout ago! looking forward to it =)

is there anything you would suggest to get the results you have faster?

I absolutely ADORE your brand new workout clothes!! Finally you revealed a secret where did you buy it;) I’ve been in a long-term relationship with Nike clothes, but now I’m officially cheating on them;) I live in UK, but I’m happy to know that I can order Lululemon clothes in here as well! Extra charge of course, but when I look how sexy and cool and hot you look like I just need to have them! hehe (especially the bra!!) I was just wondering what size did you buy (bra)?? Because I’m not sure which size I have to go for. What I’m sure about is that at LEAST 1 size smaller than yours;)
Different question now: Your new challenge is to workout 5 days a week. How many times a week you were working out before??
Oh and, please please upload some video about your daily eating routine (as you did some time ago) :)
Lots of love
And thank you for being an inspiration!!!! You truly are!

ahh, this was intense for 12 minutes. My form started lacking :) Always happy to see new and exciting workouts from you two!

I’m a few days behind you. I do my sport on Wednesdays and I rest on Thursdays…so I just did this “Booty Firm Up Workout”.
My legs were so pumped with blood by the end I thought my workout tights were going to explode!

My reps started out in the low twenties but by the end I was lucky if i got 3 to 8 reps in 20 secnds!

Thanks again!

Long Time fan of the site and your workouts… I left my Gymboss timer behind before I went on a trip, but I found out the iPhone App is free. This is totally cool for those who have an iPhone, but also for those who forget their timers at times.. Ciao– RickyVegas

Wondering if you could show your cool downds and the stretches you do.

OMG……I just did this workout. The day it posted, it was too late but I went to the track and did my cardio workout. I didn’t skip out on you {lol} I was about to die in the first round…..can we say Brutal and let’s not forget about the pain……{No pain No gain}
I loved it….what a great burn especially to the thigh area. Have a wonderful day Zuzana and Freddy :-)

i have been following your extremely EXTREME workouts and i really do get a great workout.

i have been trying to get on with the one on one, as well as get a better understanding on how i can get a low squat w/o my heels raising (prison jumps, explosive stars…)

look forward to your response and many more EXTREME workouts

I’ve been following your workouts for a few months now, and for some reason this workout made me sweat more than any of the others. I didn’t feel any more sore/tired, but the sweat was pouring down my face!

Part 1
Exploding star-9,9,7,8,9,6
Plank to pike-8,6,7,9,7,8

Part 2
Pike switch-13,13,13,11,12,15
Bicycle-16,19,20,20,20,21

Part 3
Monkey business-5,5,5,6,5,4
Flying scissors-12,12,11,13,13,16

Thanks for inspiring me!

Great work… especially improving your diet…

Low Fat Raw Vegan… is where it’s at !!

Zuzana!! You are a beautiful woman & I can’t help but only wish my body could rock as much as yours does.I feel Like I have been 10 pounds over weight for years and doesn’t ever seem to want to go anywhere. I just wanted to know how much per day “you” specifically work out for?
thanks keep your videos rollin’!!

I finished 30 minutes ago. I was shaking, sweating, not able to stand on my legs!:D The hardes workout for me lately!!

I am going to start adding in your workouts once a week to my normal gym/run routine. This was my first workout of yours and it kicked my butt. My quads were on fire the last round. Great all over body workout. I am still sweating. Cannot wait until the next one. I know I need to work on my pushup strength so I can get through those monkey business pushups next time.

I love your booty workouts!:) Remember when you had booty and abs themed weeks? I think you should do it again! I’m excited to try this tonight!

Lets do it. We should all email them at once and flood them with pics of zuz.. they wont be able to resist!!!

Hi Zuzana,
I had my kids (daughter 12 years old, and son 7) so your “Sexy Pain Train” workout! They did two rounds and I was very proud of them, as they were of themselves. I’m trying to get my kids to stay active during their summer break. I love your workouts. I lift weights but use your workouts to supplement or as part of my training.
Keep on bringing it!
Jennilon
Austin, Texas

hej Zuzana.im alredy tired just watching you :)))

I will try and tell you if i stay alive.:))))

All i can say is wow!!!! Been doing your workouts for the last month and feel great for them!!!! Wicked stuff and hopefully my abs will look like yours one day. Keep sweating! Plus do you do fitness courses or weekends??? With qualifications????

Reply

Ben

Absolutely – if you will also watch your diet.

Cannot help but say, as always a great workout. I have lost over 5 kilos since starting your workouts in March.

Thanks

Hi guys, I just finished & it was 12 minutes of torture. A great time saver! Thanks Zuzana!

really hard. thought I was gonna run after this.
you so crazy zuzana. : )

YES! THats where I am at too. Any suggestions for kid friendly meals? I thought my son would love the nut pates but nope!

This is all she does for her workouts. What you see is what she does. She shows you what and how much she eats in her “Diet” section, and her workouts are all she does in a day. It is all about eating less. I know that is what i have to do to get that extra inch or so off…

Hi Zuzana, let me just say that I love how you don’t pretend that it’s easy to get a body like yours by not showing how much you sweat like a lot of other workout videos do. I love it when you can’t breathe because you’re pushing yourself, it motivates me to do the same.

Anyway, for various reasons I’m not suppose to be doing any high impact exercises, like running and jumping. A real bummer for a former marathon runner and triathlete! None of the low impact workouts really get my heart rate up; I want something that’s still going to kick my ass while still taking care of my specific body needs. I’ve been modifying your workouts, but if you (or any of the other fans) have any other suggestions I would LOVE to hear them. (Anything to get me off the boring eliptical machine!)

So I am doing this 5 day routine and this is one of the hardest workouts I have ever done. I think of myself in pretty good shape but omg…. I am soooo not!!! You a re amazing. I will continue these workouts until I look like you :) That is my goal. I am trying to loose 36 pounds to be comfortable with myself and I know that if I follow these workouts I will be there in no time!!
Thanks so much….. XOXOXOXOXO

Hi Zuzana,

I am so happy doing your work outs they have changed me!! Thank you for doing what you do!!

I have a question this booty work out, does it also target the lower part of the butt or ack of the thight? This is a part of my body that stores fat particulary cellulite!!! :S I want to target that zone!!

Love,

Jenny

Suzana first of all wow!!
second of all I want your body, so i just started these workouts and I love them. But I was wondering if you could guide us thin girls who want more booty and toned legs as oppose to just toothpick legs. also what can I eat to enhance those booty as well as leg muscles?
thank you

What a great workout as always! Im feeling the burn!!!! YAY! Im getting back to the diet good habits! it is so difficult when you are studying to be a chef :(

i just started doing your workouts again and i just wanna tell you how inspiring you are! you’re really fit and lean but you’re not super bulky and that helps reassure me that working out really hard won’t turn you into a huge body builder. keep up the amazing workouts :)

I have the total gym and have tried numerous things to get strong and toned fast, and nothing compares to your workouts. I still run b/c I enjoy it, but even running hasn’t made my legs look as great as they do from doing your workouts! I’m so glad I came across your site-I have a new self confidence b/c of how I look now.

Are you doing *these* workouts? Because they are very different (and in my opinion much more productive) than a traditional gym workout. Also – what are you eating? Are you really watching your portion size and not waiting too long between meals? Lastly – I don’t know if this works for everyone, but my thighs appear to have a lot less cellulite since I’ve been using coconut oil (from the grocery store not the drug store) as a moisturizer. Even if it doesn’t help that specifically, it works really well as a moisturizer and is pretty cheap and smells really nice makes your skin really soft without ever irritating it. Best of luck.

I am so sorry, I tried, but I couldn’t do all the workout as it is. I did my best but it didn’t look like yours thought.

I am going to keep trying until I get it right. I am so overweight hopefully I can keep up the good work.

Thank you guys.

Mayra

I did this one again today – I really love the creative moves in this one – it makes it so much fun – even though it’s SO TIRING!!

So – I did second day of five day challenge today and my legs feel like jelly. I tried really hard and my score was:

Part 1
Exploding star – 12, 8, 8, 4, 7, 6
Plank to pike – 9, 8, 10, 8, 7, 8

Part 2
Pike switch – 21, 16, 18, 16, 20, 20
Bicycle – 13, 18, 18, 18, 22, 22

Part 3
Monkey business – 4, 4, 2, 2,5, 3, 2
Flying scissors – 9, 7, 7, 6, 8, 12

…I found that monkey business push ups are way to hard for me but I’m novice in training so it’s not something unexpected ;o)

I’ve been watching several of your cardio workouts.
What you’re doing is pretty amazing.
Are you a competitive athlete in any particular sport? This is kind of a rhetorical question. My point is…if you’re not….why not? You’re ability to push yourself is pretty extraordinary and I have a lot of experience in this. Have you ever considered speed skating or any other endurance sports such as cross-country skiing or cycling? WHo knows…you may have Olympic potential. I’m completely serious. You should consider visiting a club that specializes in an endurance sport.

I just did this workout and it was really tough…you make it look so easy. i will have to work my way up, im not use to this non stop intravels. Ita a good goal for me! Thanks so much for doing this! i love working out at home!

Zuzie, I did it!, it was hard!! =), but I feel sooo accomplished =)

Love you guys!, I really couldnt do it without you…

Laura

[...] Booty Firm Up Workout | Fitness Advice, Workout Videos, Health … [...]

Eating less is terrible for your metabolism.
However, watching what you eat is super important.
5 small meals a day with the necessary protein and carbs to effectively do these work outs with results will boost your metabolism

Before I saw this link I was doing 1 minute intervals =[.
However, I’ve still been getting decent results.
Today was my 4th day doing it that way.
I suppose tomorrow, I’ll find a timer to help me switch to doing it this way.

Hello Rick,
Can you please tell what is the name of this application on your IPhone?

[...] we did another one of Bodyrock TV workouts called Booty Firm Up. Don’t you just love all the names of these workouts? I do Again the legs were dying from the [...]

I can’t find the video on here so here you go:
http://www.youtube.com/watch?v=mkmcLQJDYy4
Katie
Colorado

I needed a very short one this morning. I got up at 2.30 to workout but I was so motivated!
Here is my score (I was able to remember my reps after the 4 min – counting my reps helps me push harder because I always try to do at least the same amount of reps or more the next round – so even if I don’t have time to write my reps down, I try to remember them)
The explosive star and flying lunges were killers

explosive star: 13/11/10/10/10/10
plank to pike: 15/14/13/12/12/12
pendulum: 30/24/26/24/26/24
bicycle: 18/18/16/16/18/18
flying lunges: 16/14/12/12/12/14
PU to Pike press: 5/3/3/3/4/4

This workout is a killer!

I did this workout back in 2010, in my first months of bodyrocking, today i revisited it and it was so tough! 
it i sweated alot! 
I had no time to count my reps but it was something like this

xplosive star: cant remember lol i think highest was like 15
Plank jumps: highest 18 or 19 

(2nd part i did 50 rounds 30/30)
Pendulums highest around 50- lowest 40
Bicycle: only first rounds seated, the rest on the floor. All 24

Flying scissors: highest 18- lowest 8
Monkey push ups: highest 6 push ups total, lowest 5 push ups total. (I could have done more if i hadnt been so short on breath! i swear i could barely breathe! )

 part one was the most enjoyable, part 2 i sweated alot and part 3 was horrible. And i finished with 6 rounds of 20/20 jump rope freestyle low pace, with some rests in between, my abs hurted so much here! 

i did it today in third one (3 workouts today) : very challenging !
Very good one

HOLY CRAPOLAS!!!!
I guess I naively thought that a workout any equipment would have to be a bit easier……NO WAY….this one killed me!!  
I ran the 5K trail today then I did 10 Burpees (5 for yesterday and 5 for today).
Part 1: Explosive Star & Plank to Pike Jumps= (No rest)  I totally felt my legs burn during this one, it was        so tough for me!
Part 2: Pendulum & Seated Bicycle= (No rest) I liked this one however I found my back really hurt during the seated bicycle.  I tried to not arch my back, as per Zuz’s instructions, but I found it hard not to- atleast a little bit..??
Part 3: Flying Scissors & Monkey Business Push Ups= (No rest) Soooo tough for me, I felt my arms BURN!!

Thanks guys!!

CHEERS!  :)

10/3/11
I made part one waaay harder on accident. I did explosive vertical leap instead of star… It was a great challenge.
Followed with a burpee & 20 min 10/20 skipping in 5 min increments.
Thanks!

no time to write my reps down cuz there’s no rest intervals. but this workout was serious!!!!!
sweat is running down my everything! i did this workout plus 5 mins of hula hoop. i notice the bicycle exercise still makes me feel a bit dizzy. better do my vertigo exercises. thanks for another great workout!

Did this with a group today. Amazing

Did this bodyweight only workout this afternoon. It’s way harder than it looks on paper.

10x stairs for warm up +light stretches.
Probably had a minute or two rest between each Part.

Managing dinner prep simultaneously, not my first choice but had to work it in somehow. Glad I did.

Followed by 45 min. Ashtanga Yoga Standing Series (including first 12 seated postures + 3 backbends +close).

+1B4E

Nice going Sam. That’s what it’s all about…fine tune the workouts to meet your needs.

wow!  this was a killer!  I took the time to write my scores down, because I needed a breath anyway! lol

explosive star – 11,8, 6, 6, 5, 5 (went downhill fast! lol)
plank pike jump – 11, 9, 9, 10, 8, 8
pendulums – 27, 24, 22, 14, 22, 21
seated bicycle – 14, 11, ?, 11, 10, 10 (I actually kept one foot on floor the whole time!)
flying jump lunge – 8, 7, 6, 5, 5, 6 (I actually jumped these!)
monkey business pushup – 2.5, 2.5, 2.5, 2, 2, 2 (every two pushup = 1)

this was a nasty little workout!  lol