BodyRock.TV

Warm up properly.
Listen to your body.
Start off with 3 times a week and build upwards.
Get proper rest between workouts, and ideally take a day to rest in between extreme workouts.
Plan your meals, prep foods in bulk to balance nutrition.
Strong mind, strong body……

This isn’t really a ? but have you ever considered having someone not as fit as Zuzana…maybe a family member, acquaintance, or good spirited volunteer…do a few select workouts. Just to show that the workouts can be modified to meet everyone’s fitness level. I know that these are not beginner workouts but some of us are just not anywhere near Zuzana’s level of fitness yet (even though we may have been training for awhile)!

I think the best thing to put in the FAQ section is information on what kind of food is the best fuel for your body and what foods should be avoided if you’re trying to build up lean muscle and get more ripped. I know you cover this in a lot of your articles, but having a short, concise source on nutrition for new visitors I think would be really helpful for them. People often overlook this part of a healthy lifestyle when they first begin getting into a regular exercise routine and then get frustrated when they’re not seeing the results of all their hard work. :) Also, thank you so much for this site and all the hard work you put into helping the rest of us become stronger, faster, and, best of all, healthier!

…I would let everyone know that they are a lot stronger than they think and improvment happens fast! When I started these workouts 3 months ago I would’ve never thought I’d be where I am today. This is the best inspiration I have ever had in my life, and it really keeps me extremely happy.

Hey Zuzana,
A guide as to what exercises/schedules to start off with in terms of a plan of action for newbie exercises would be great.

A meal plan sample or list of foods on a to eat list would also be great. thanks for all your work!

Hi guys! I just got finished with the 15 Minutes of Torture workout and saw this post. I have a few ideas to share… when I first started working out with you I knew I wasn’t ready to complete an entire workout without hurting myself, so I printed out the 600 rep workout and added a few descriptions of my own after each exercise so I would know how to do it right when I wasn’t near my computer. I kept the print-out handy and whenever I had a few minutes (in between feeding, changing, playing with my kids, etc.), I tried an exercise from the list. If I could do 60 reps, great! If not, I didn’t sweat it and the next time I tried that exercise I tried to do more reps. I never even did some of them, but I didn’t worry about it. When I felt like I was ready I tried the 15 Minutes of Torture. I couldn’t do the jump lunges at first without tipping over, so I did regular lunges (5 reps on each leg), and I couldn’t do one arm push-ups (still can’t), so I do 4 regular push-ups. I actually keep doing this workout over and over because I know I can do it, and I’m seeing results and it feels great. I guess you can sum it up by saying modify. I’ve seen you give tips on this recently and I think that’s probably helping people a lot. Another thing is that many of your workouts are easily divided into sections. You had one the other day that included 4 rounds of 4 minutes each (I think), so if you can’t do the whole thing do half, or even one quarter. Anything is better than nothing, keep track of what you’ve accomplished, feel good about it, and strive for more.
Anyway, thanks so much for all that you’ve done here. I’m grateful everyday for what you’ve done for me and I hope you’re able to keep going with it. I spread the word about your site whenever I can, if there’s any more I can do to “repay” you (so to speak), please let me know.
I have a few more random ideas for you too, but I’ll write again. :)
Good night!

This is a great idea, and it’s ironic that you guys are doing this, because on my website, yourtherapy.info, I was going to separate some of your more “beginner” videos and embed them in one 5-video column. I would then supply links to others in category’s labeled “Intermediate” and “Advanced”.

I think it would be beneficial to your viewers if you did something along those same lines. Group the videos based on experience level. And under each video (or link) describe said video’s FOCUS (i.e. gluts, abs, etc) and/or any other important info that would entice them to watch the video.

-Michael J.

P.S. Just finished day 5 video of 5 day challenge and I’m beat!!!!

Beginner questions:
1. What is the best time of the day to work out?
2. What exercises are good for a total couch potato?
3. What equipment do I need?
4. How do I warm up?
5. How long shall my warm up last?
6. What do I do if I can’t hangle your high intensity cardio workouts?
7. I was told that to loose wait I need to work out for at least 40 minutes with low intensity…is that true?
8. What should my cool down be?
9. I am not flexible enough to do static stretching, what else can I do?

Well, if I think of more questions I will let you know…

I know when I first started the website my main questions were : what is a good workout routine to start off on for a beginner? What should I be eating? How many times should I be working out in a week? I found a lot of the info my wandering around your awesome site, but it would be really convienant if all that info was located in a specific area. I love your site! Thanks for the great workouts!

Love the idea of having a “glossary” page that lists the name of common exercises, a picture, and what muscle the exercise targets.

Can’t wait to the great things you have planned!

Hello Zuzana!

Well, I started to follow you about 3 months ago, and I love how your workouts have improved my body! I really love how you show people that, in order to get fit, you don’t need expensive equipment or lot’s of money to pay for a gymnasium membership or pay for a personal trainer or think that without that new machine or that new pill, one can never achieve the best body they can have. There are no excuses to be made, we already have everything we need to get in shape, get healthier and look amazing… OUR BODIES! :)

I think that it’s important to tell the newcomers that they shouldn’t feel pressured to complete the same reps that you make, because for me it was IMPOSSIBLE at the beginning! And that made me a little frustrated, especially since I started to workout with your 500, 550, and 600 Rep videos. Also, the beginner’s space should include push-up variations, that are simpler that regular push-ups! I can’t do regular push-ups, so when I saw that you made push-ups in a certain video, I would skip the video and look for another one that didn’t include hard movements (i.e. push-ups, certain sit ups, chin ups, etc.).

Also, I think you should feature your “Start Me Up Warm Up Routine”. I always start your workouts with this routine, and I think it’s really special what you say in the video, about how hard it is to star working out, and that we should try our best and, I also find really funny when you say, “You are doing it for yourself so DO IT!” hahaha. That always motivates me and I’m sure that it will motive newcomers!

If I think of anything else, I’ll write! Hope this helps!

LOVE YOU ZUZANA!! Hello Freddy!

Laura from Puerto Rico :)

This is my bit of suggestion:
-An introduction to your site, having a intro video summarising the objective of exercise, healthy eating etc.
-An intro video with you and freddy,an your reason for doing this.

Czesc Zuzana & Freddy,
I have noticed that alot of people ask to see Zuzana’s before and after photos or they sometimes question if these workouts will truly give them great results. So, I think you should have a before and after section where not only you but other bodyrock viewers can upload & share before & after photos.
Take care and keep the brutality coming :D

Hi Zuzana,
I would like to see an additional area on this site tracking all that you consume daily, this could be in a daily video clip. I know you’ve said that you eat small portions regularly (5-8 times a day)of mostly fruit and vegetables, but if you could capture this in the same way you do with the exercise challenge videos. I believe this would help many of us who follow your exercise routine for the challenge and passion you put in doing them, the same could be for the meals you consume.

Hi Guys,

love the site!

Here are some FAQs:

1. is this site for men and women?
2. which workout should I start with?
3. where does Z get her interval timer, her workout equipment, her workout clothing?
4. help, I’m gaining weight from doing this workout!
5. What do you eat on a daily basis?
6. Do you do only these workouts?

Those seem to be the questions everyone asks!

Thanks as usual, love this site.

I’d love to see some kind of guide to the nutrition aspect of it. Maybe sample meal plans you can offer that would be easy to follow and would be a great combination with these daily workouts for optimal results.

Or at least a better look into what Zuzanna eats because I think speak for all (at least the ladies) when I say that I’m working hard to achieve that body. It’s fantastic! The nutrition aspect of it can seem overhwelming with all the information that’s out there.

Can’t wait to see the changes to the site!

Love you guys!

Zuzana would it be possible that you do a diet journal or something like that?, I love your workouts and follow them regularly but I think that seeing an example of how you eat on a a daily basis would be a great inspiration to eat healthier…Keep up the good work guys, this site is awesome¡¡¡

Maybe a link to your stretching routine… and warm up routine. You tend to do that before every workout. The link may be helpful to those who are truly “newbies”.

Keep sending us videos! I’m so thankful to you and Freddy!

Perhaps some of the tips I gave here will help? http://nick.typepad.com/blog/2007/07/ten-tips-for-fa.html

Hello my two lovely people, Zuzana and Fred :)
I have been following your workouts only for about half a year, but got sooooo interested in them! i do some of your exercises, but unfortunately not in daily basis as I wish :(
some of the questions that I personally think people would like to know the answer for is this: How/What exercise to do in order to BURN fat (especially for women in tummy areas) and not end up getting muscular body with mountains of lean muscle? :)

Thanks for the great job you do for us!!!
we love you

Warming up, stretching, hydration, diet, the basic concept of short but intense workouts, and motivational goals so that people just starting out can start with momentum towards an end goal and be more likely to stick with striving for continuing fitness!

I think a question many people can have is how to start getting fit. Because maybe they have never worked out, or very little, or long time ago so it would be great that u gave them like a guide of how and where to start. I hope this is hepful! :)

I stumbled upon your site about a week ago and was inspired by the style of workouts you design. Earlier today my husband and I attempted the “Fat Fighter Workout” and to say the least we were completely wiped out.

I think the following info would be helpful:

The philosophy behind your work out design.
(i.e. the benefits of calisthenics and plyometrics)

How to modify commonly used moves such as the push up, pull up, etc.

When to recognize the need to stop, to avoid overdoing it or increasing risk of injury.

Basic warm up/cool down tips.

That’s all that I can think of right now. I just want to add that your site is fantastic! I admire that you are so willing to share the knowledge that you have, it’s a very generous thing to do.

Making sure form is over quantity of the reps you do is posted. Having you say it in your videos from time to time helps me remember not to rush through things and not worry about x amount of number of reps, just making sure my form is proper to help my strength improve and reduce injury.

low impact versions.

Hi guys,
I have a question: How many days can I do anything without feeling bad? I was so busy last three days that I didn´t workout. I do my best to workout every day or the other day. But sometimes my schedule is too full that I don´t have time and in the evenings (10 p.m. or so) I don´t have any energy left.

Thanks for answering. Take care.

I think for sure….EVERYONE should have an interval timer because so many if not all your workouts use one. I bought the Gymboss after being on your site for a while and it makes such a huge difference. It helps motivate you and keep you focused on the workout.

The importance of eating healthy meals should really be talked about because you guys are all about that in order to have the energy and get the right results, meals are really important. I would suggest they checkout the Diet section for ideas. Maybe you could organize them by meal types, like “Breakfast”, “Lunch” recipes, “Dinner” etc.

Hmm….have to think more about this, but really your site is so awesome to begin with and I really love just the opening page. It’s fun to check back and then whenever you’ve posted a new video, BAM it’s right there and pops up….that is by far my favorite part of your page. The whole design looks fresh, uplifting and motivating! The pictures are such great quality too!

Thanks guys!

I see a lot of people asking about your diet. A very easy way to satisfy their curiosity is to have a camera ready in your kitchen, and photograph every single thing you eat or drink in a day. Then simply compile your photos into a mosaic (using bighugelabs.com for example). This doesn’t take a lot of time to do and will probably stop all the questions, hahaha.

I think that having links to the more simple beginner workouts would be a good idea with the warm up and cool down as well.

Maybe some tricks to avoid cravings

A little history of you guys…or they could watch all the videos from days past.

Maybe some positive thinking… quotes, or ways to start thinking more healthy.
If your mind set is moving to be healthy the rest of the body should follow.

Thank You, I really enjoy your site and am motivated and encouraged by it.

Top questions I see frequently posted by your followers are usually the same ones I have asked or want to ask:
1. Are these the only workouts you do?
2. How many times a week should we do your type of workouts?
3. What kind of diet do you eat? How many calories do you eat?
4. What variations can you recommend for certain types of exercises that many starters have trouble with, ex) pushups, pullups

Main thing I would like to see is more specifics with regards to your eating habits. More specifics on what you eat daily, how much, when, etc. I think even if someone does your workouts every day, if they don’t know how and what to eat, they will never get the results they want and will get frustrated and just quit. I know I can get like that sometimes and just get so confused on what I am doing wrong when I don’t see results. Most often if I really look at it, it is because of what I am eating. But, I struggle with knowing how to change my eating patterns without feeling deprived.

Don’t forget the always popular question “Is this the only workout you do?” :)

Another suggestion I have – what if you did an exercise page that had a video for each individual exercise with proper explanation? That way if you are doing “reptile push-ups” they could click on just that link and it would be your detailed video description. It would be a lot at first but might save time in the long run because you would not have to explain each workout every time you do them… Just a thought.

Cant wait to see the new sight!

When are you going to have this “new” site ready?

I second the “basic workouts defined” idea. I still havent figured out what a “normal” pike jump is….

Hi Zuzana and Frederik!

You have done an amazing piece of work already, and after my opinion most of the beginner stuff is already on your website. So maybe you should just group all the relevant videos in a beginner area, as for example:

- link to beginner routine (killed me completely :o) )
- suggestions for follow up routines
- Some basic traning advices, how often, how long, etc..
- links to your recipies
- the MOTIVATION video ( which I found extremely inspiring, thank you for posting this Zuzana, sad enough, but that really changed my view on sports and all my bad excuses).
- links to Frederiks texts about depression and sports, and personal relationships and sports, (which I also found very inspiring).
- links to your equipment page and videos.

Suggestions for FAQ:

- Can I just start training?
- How often should I train as a beginner?
- Where do I start?
- Does these workouts help me to loose weight?
- How long does it take to build up muscles? (here I loved your suggestion to take a picture at the beginning (shock ;o)) and then after 60 days (hope), maybe Zuzana can reveal how long it took her to get this amazing body)
- What other cardio sports are compatible to your workouts?

Do you want to give dietary advices on your site?

It is great that you work on an improvement of the site, but already now the site is such a rich pool of inspiration and motivation, that I can’t thank you enough for all your work. You managed the impossible, I do utterly and truly love to do your workouts, and this keeps me motivated to stick to it. Thank you!

Best wishes from Denmark!

Could you put the links to the warm up and stretch vidoes on this page?

Do a “tester” workout. Have it be simple things, like pushups, and have people count how many reps they can do in a certain amount of time before they begin to use this site. Challenge people to follow the site for 60 days (or whatever), and then do the workout again and post the difference. This way they will have a measuring tool for their progress.

Questions:
I did my first workout. Now I HURT. Should I rest for a day?

Can the moves be adapted for my fitness level?

What should I eat?

How often do I workout?

Hi all!
I’ve started your workout a few days ago so I gess I’m a beginner! ;) Something usefull could be a section explaning all exercices and how to make them right and giving some alternative exercices in the case they’re too difficult for the person (I admit it : I was pride of my abs, and discover thanks to the workout how loosy they are… just can’t do some exercices right cause they’re not strong enough…)

I just began training my sister and was looking for home-based workouts when I came across your videos. Amazing! You really know what you’re doing. I feel that it would be very nice to see some kind of workout calendar/structure… meaning, break everything down into sections. Beginners, intermediate and advanced. Within those categories – show videos of easier to difficult exercises based on fitness level. The BEST POSSIBLE thing you can offer is to actually tell people which workouts to do for day 1, day two, week 1, week 2 for beginners.. then move on to phase Two for beginners.. up until say something like phase 4… with each phase lasting anywhere from 3-5 weeks… then after they pass the beginner phase – move on to intermediate.. and start all over, phase 1 intermediate workout 1, workout 2 workout 15 etc.. then intermediate phase 2 workout 1 workout 2 workout 14.. etc.. then advanced level one.. then advanced level 2 (like karate and the black belt levels) and so forth. You have a TONE of great stuff and I think as humans we respond better when we have a clear map or set of instructions in front of us. This will put your website into more of a “personal trainer” category. I think it would be an even greater success. I have my own personal trainer. I do almost all resistance training with weights and was looking for body-exercises for my sister.. and I must say I love this stuff and will incorporate some of it into my own workouts. I love talking fitness and LOVE your site. I LOVE talking shop and would be nice if I can talk to you and your husband. Feel free to call me and I will gladly give you guys my feedback. Email me and we’ll set something up. I have free international calling.

Hi. Can’t wait for the new design to come :-D
the questions i had in the beginning was.
Zuzana, have you always been this slim,or did you have to go on a spescial diet or something at first?
(you see,for me the diet is the hardest)
hmmmm:p aaand.. warm ups and streching,i would love if you put up several different warm ups and streching :-D

and kind of off the subject, is the traning and traveling a full time job ? and why do you move around so much ? :-D just eager to know :-D

Tina

Before and after Pictures of Zuzana, too see what she gain from these workout.

Great job your doing! Your diet would be a great idea to add, for beginners 3 day work out for 30 days then a week off, then then 4 day work out for 60 days then week off, then 5 day work out for 90 days then week off, then back to 4 day work out for 18 week push-pull method 20 rep x 5 everything! Always worm up & cool down, A power lifters frame of mind, I sill think you should sell DVD work out routines aimed at cardi & push pull, I will be looking forward to your new site, You have helped me a great deal!
Krazyhorse

thats a great idea! i’d be first to volunteer! lol

i’m pretty new (only been coming here for a few days– but i’m hooked!) and i’d like to know what/when / how much/ why zuzana eats. i am interested b/c proper nutrition is a very big part of weight loss. I’d like to be able to make a diet for myself based on zuzana’s outline in order to get results such as hers. i think that would be ideal. thanks!
mary

I’m not sure can I explain this understandably but it would be nice if there was opportunity to choose a page number. For example in daily workouts it’s easier choose a page where I want to go instead of clicking previous or next page links all the time. Was it clear enough?

I’ll be back soon if there comes something in my mind. (:

Hi,
I’m a new to this site lets say a week!!!
and I already love it.
so what I would like to see in this beginners segment is several tabs:
1. diet for fitness biggeners- tips article for beginner on what how and when to eat
2. start to work out- a program of levels that I can start on level 1 program and build my fitness level to level “x” that in this level I can do half of you lates workout because I tried to do one and I couldn’t hold on for 5 minits and there are many exercises that I can’t do at all.
3. how to (right/wrong/getting better) – for example how to do pushups and how to get better on them. or how to do pull ups (I can’t do even one) and how to get better on them ……..
4. FAQs you can include the most FAQs your visitors asked for the last year

thank you verry much for this web I like it and I decided to get in shape and lose weight (I need to lose 30 pounds :-( ) I’m holding on for a week now and I already feel more energized. I started to eat 6 times a day and started with the “get fit folr the summer 6 week program” its fun easy to remember and i’m getting better this week I improved my set with 2 more set and I’m so proud. I would like to see more programs like this.

Hi guys!
Thank you for giving me a great workout alternative when I’m too busy with my exams to go to the gym!;) Here are some suggestions:

-It would be great if you could CATEGORISE all workouts according to DIFFICULTY, so that, not only the beginners can start with the easiest ones, but also for the more advanced to choose a less challenging workout on days with low energy.
-It would also be very helpful if each workout indicated next to its title; DURATION (time), and EQUIPMENT used, so that you don’t have to enter each link to find out. (Especially useful for those who don’t have all the equipment, -or time.)
-And finally, I think it would be a good idea to have a page, DESCRIBING thoroughly, ALTERNATIVES for exercises done with equipment.
-Plus, a SEARCHBAR can be useful if you’re looking for a particular workout.
-This last suggestion isn’t really that relevant, but it would be interesting to know what you guys do when you don’t work out. Do you have other jobs for example? An ABOUT US page with some getting to know you-info would be fun, but obviously not as important as the workouts-part.

Thank you for your inspiration and proffecionalism, and most of all for your dedication!:)

What is the best way one can get be able to get a six pack?

what should they do if they are just starting out and wanting to get a six pack.

food advice

Hi!!

Well first, I’ve visiting your page since two months ago so… of course I remember my first questions pretty good…some of them were:: How do you warm your body before of an exercise?…Is it “warming time” counting as a part of my routine?…well thats it haha the others are really common, thanks for your last 5days work challenge, I loved it

I hope to see your new web site soon

Danika xoxo

I am sure you will mention this, since it is such an integral part of your workouts: the importance of journaling your efforts. Given how rapid the improvement is on this type of training there is nothing more motivating than seeing black and white leaps of progress, especially when you weren’t able to do an exercise at all in the beginning. Everyone forgets…

Hi guys
I have a few suggestions…. and I´ve started for over a month ago and a few questions I still haven´t found the answer for.

Suggestions:

1. Put your older routines in order under theese headlines:
# Woukout with only bodyweight.
# Workout with equipment (dip station, pull up bar).

In the beginning of my “new workout life” I didn´t have any equipment, and it would have been nice, if I have had an easier way to find the workouts, that I could do without “stuff”.

As a beginner on your site, but not in training, it has been very easy to follow your pictures and descriptions on your site, to do the exercise in the right way.
So continue the good work in that direction :-)

Suggestion:
I do your workoutroutines almost every day, and I feel like I know you guys…. but…. It would be nice if you have a little explantion of, who you are, where you come from, what you do and so on. Maybe its just me, but I feel like I need to know :-)

Suggestion:
A good inside of how you live, eat and workout.
Examples of a whole day diet….If you eat 5-8 times a day; what do you eat? Recepies and ideas… That would be really nice.

And just for the record, I absolutely love your workouts, and the idea of having a link for beginners, is great.

I hope my suggestions helps you guys!!!

Thank you for a fantastic site, and I must say, that you have given me the hope for a life as an 40-year old, lean and fit woman.

Pernille from Denmark

A further thought that came to me one topic was to emphasize that you can actually build your strength faster by doing an exercise very slowly, e.g. do one fast explosive push up (not too tough), versus try one going down for 10 seconds and slowly reversing without stopping and taking 10 seconds to come up (OUCH!!!) If you can only do 0-3 reps of an new exercise you are actually going to get stronger faster -and with less chance of injury- doing those few reps with perfect form extremely slowly. Sometimes racing the clock will work against your goals.

1.How often (in a week) should we work out that the training was effective, and brought the results ?
2. is one training eought (for example your daily training) or should we modify a few videos ?
3. How long a day is require to work out to see the results in a feature ?

Thank you guys for opening your lives to others! I have found your workouts fun and challenging, an ass kicking good time! Here is a question… How do you cope with soreness the day following a workout? Do you take supplements, charge through it or rest? Thanks again for the inspiration!

I would recommend showing modifications of the more difficult stuff –which you’ve started doing. And just letting people know that as long as they get a good sweat going and challenge their muscles they don’t have to be perfect like Zuzanna to get great results.

If you have a lot of body fat, is doing your work outs good enough or do you need to do steady state cardio on top of it?

Hi Zuzi and Frederick
I thing this is good you have some of the block already but is all in the archives part.Is thru some of the workout is hard 4 months go I can’t do complite workout but you can’t give up becouse some one is in better shape I tock thet as inspiration.I thing one of the big issue is DIET if you can have one block where you can focuseon on GROCERISE and for the people like me,show for example whats can you REPLACE healthy food for not so healthy food.I thank to you start eat QUINOA.And as you said diet is big part of lose weight and we need more knowledge and help whit this.I have problem(struggl) whit eating CRISPS and POPCORN I don’t need chocolate.So I will be hapy to get some help whit this.

Thank you
Stania

The number one question asked is probably “Is this the only workout you do?”

“When do you workout?”
“Is this intense enough to see results?”

I think beginners need to start off at their level. Maybe create a fitness assessment test. Composed of simple moves like squats, pushups, jumping jacks, some more common moves that are in the different workouts. Then suggest a starting point for them based on their results of the fitness test. For example, if they can do 3 pushups in 30 seconds then they should do you workouts twice a week to start. Something like that.

I second that

That’s another good point. Quite often when I show this website to people who are not very active they say: “yeah but that’s a workout for people who are already fit”.

Another thing I have noticed, is that those who have never worked out (but have an honest destire to change their lifestyle)find it really hard not to get discouraged when they do not know how to (or where to find) adapt certain exercises to their own fitness level.

I am aware however that it would take a GREAT AMOUNT OF TIME to put this all together.

In my opinion this idea has serious merit and would lower the threshold for the serious newby.

If I were to make a meal plan for people interested in improving their health and body composition, I would make sure that people understood that everybody is different. That men for example, eat more than women, that you may need more protein if you want to increase muscle mass and things like that.

Make sure that they know the plan is just a guideline for healthy meal choices they can make. I don’t know, maybe you could join forces with someone who shares your ideas on nutrition and training. Personally I like Isabel de Los Rios, Craig Ballantine and Tosca Reno’s outlook on food and fitness.

I agree stephanie!!
I’m hooked on working out and am very consistant but i’m still trying to nail the nutrition aspect of it!
It really is a different ballgame!

Amy, that is just what I advise people.
Preserverence and wanting to suceed. :)
Well done

personally I have my reservations regarding the “what muscle group am I targeting”

1- a push up for example, although it targets your chest big time, it also works on your arms, and your core (if done properly). In fact your whole body.

2- Zuzana’s workouts focus on compound exercises, i.e. they target as much as possible the whole body. This and the intensity a.o, is what makes them so effective.

3- I see the “danger” of people picking exercises because they want to work on their belly and butt at the expense of other exercises. This imo is the best way to creating a body that is out of balance and prone to injuries.

my two cents :-))

I know a lot of people are wondering about diet. That’s understandable though, seeing as the media always have a new fad diet to highlight, we’re bombarded with information about low fat, low carb, high protein, high fat and so on, and all it does is make people more confused, making it harder to choose the best actions for their own weigh/fat loss.

I think having more focus on the macro nutrients could be very helpful. Of course we need to know how many cals to eat, in order to lose weight, but what amount of carbs/fat/proteins do we need to get the best results, doing your type of workouts (HIIT)?

I think I have a near-perfect workout routine, and I change it up by doing your workouts on the rest days I have on my plan, but the dieting is what truly challenges me.

I also liked the idea posted by someone before me, about having a section where the viewers can post before/after photos from doing your workouts. Having visual “proof” of normal, random people can be truly motivating for newbies :)

- If I feel sore after a workout (a good kind of sore, not terrible pain), should I keep working out the next day or take a day off?
- I think my abs are quite good, but I still can’t do the leg lift without arching my back when my legs are getting towards the ground. Where is the problem and what can I do against it? The back arch is not healthy at all :(

Hi Zuzana i think that the first thing you should tell newbies is about the equipment that you need to do the workouts, such as the GYMBOSS INTERVAL TIMER, since you use that in ALL of your workouts.

The next thing you could do is give tips to people that want to get started into WORKINGOUT. Suggestions on diet and such. Ways to clean out there intestines, since a clean system help to absorb nutrients from food and vitamins. In my webstie, USANA, we have a product called RESET, (a colon cleanser) for people that want to change there diet and clean out their system. Hence the name, RESET, “Reset your body.”

You could have on your home page a label asking people if they are interested in exercising, (for the people that want to get into it). Workouts for beginners. For the people that are already training and want a challenge then you could direct them to your regular workouts.

With my Martial Arts background I know that a person needs to start somewhere before they can get to the hard core challenges. :) Much like running long distance, “you have to learn to walk before you can run.” Your workout are hard, but fun.

My company, USANA Health Science, is devoted to help people get healthy, a big reason why I got started with the company. My training has improve and at the same time your challenges give me an extra kick to my training.

You already have challenges for your public, so that is great like the five day challenge you put out, great job. Honestly you have inspire me to work even harder and I’m sure you inspire many others. I thank you for that.

Another suggestion would be if you put some training sessions of meditation to improve healing and resting. It is important to have the body rest to give it 120% when it counts. Like a meditation period before a big challenge, or a meditation period in between the big challenge. That would be so cool.

If I think of anything else I will let you know. Can’t wait to see what the new sight has to offer.

Take care Zuzana

Sincerely: Jesus Diaz

Hey Zuzana,
Really enjoy your workouts and have put on 7lbs of muscle since starting to train “with you” since April 2010. I LOVE IT!!

Suggestions/Questions-

1. Adaptations for different exercises
2. Do you take fat burners?
3. Do you have protein shakes?
4. Daily eating plan (including portion size)
5. Areas of body worked during each exercise

Cheers,
Fruityfi

- how often should I train
- with which exercises should I start to improve my condition?
- can you make something like a plan for a beginner?
for example two weeks: 4 times a week: 2x best cardio 20 min., 1x upper body, 1x lower body.
next two weeks, 4 times: 2x best cardio, 1x …, 1x…
and so on…Just something like a plan for 8 weeks “beginner”, then next 8 weeks “improver”, and then the way to improve myself to absolve your daily workouts

- how much calories, carbs, protein should someone eat, when he/she wanted to loose weight and fat?
- a way to train without kettleball and dip-machine; some alternatives for this equipment?
- which zuzana-fitness-plan would you advise/recommend to people who have 10, 20 kg overweight? Can overweight people train without jogging/crosstrainer/gym, but with just your workouts? (because of their bad condition, no muscles and a lot of weight)

I think the FAQ for newbies is a very great idea, because after every daily workout there are a lot of questions/comments from beginners, and these questions are always the same. With a “newbie-area” and a FAQ with hundred of questions/answers, divided/splitted into sections “food, fitness, ..” there wont be beginners-questions anymore and you will have more time :-)

plz workon this site as soon as possible,bcz i really need of that
thanks

Those are some real good points Deidre

Let me let know you something, Muscle is heavier then Fat. If your scale is telling you that you are heavier after the workouts then it is most likely that the workout is working and your improving, gaining Muscle. Don’t get discourage if the scale tells you something different, keep it up with the workouts and you will see and feel the results.
Take care and keep it up.

Mission statement
A bit about you (both) & maybe qualifications
Stats (height, weight, body comp, etc)
Brand & name of clothing articles

x

When I started to do workouts, I was tortured by two questions: Should I do new workout, if I fill pain in my muscles? Should I eat after workout? And what?

I used to do a lot of Crossfit Training. And one of the things I loved about where I went was they would always have modifications explained for those who were new. That would be my suggestion. For any of your workouts, if you could modify them to fit those who are beginners. That helped me a lot when I was trying to break into Crossfit.

Looking forward to the new site !!

Hello Zuzana and Freddy!!

My questions are:
What kind of fat burning supplements will help?? example: green tea extract, or CLA… like those.

Umm.. Do you drink whey protein for your muscles?
Is there any key things that you do or would recommend in the begining, like start off slow and slowly build up???

Honestly, your workouts are challenging and short time, I love them, even as a beginner I loved it!! I felt the soreness the next morning, which is a good sign :)

Thank u both for ur hard work and dedication!

Most of the points are covered already on the site but its finding the information thats the hard part as some of the answers are replys to questions.

A forum would be great but then you have risk of having to manage all the posts and also people posting negative comments etc, and thats not what this site is about..

I think if its not broken don’t fix it :) maybe just linking the videos to ‘areas’ would be a cool.. i.e.. abs, cool down, stretch, yoga.. ?
so depending on the target area you wish to work or what you enjoy there is a section for that?

Maybe a new exercise of of the week video?? where we learn a new exercise to put into the session the week after? …

ooorrrrr how about a workout that we can work along to you with??? like a fitness DVD on a site.. that would be cool as it would be like working out with you pushing us along ! Ive never seen that anywhere !

A clothes section would be fab !!! – for those of us who just cannot get hold of the cool stuff you wear to train in :)

Just keep doing what your doing, so we can all keep logging on to get our daily fix of bodyrock… :)

xx

xx

Yes I also think this would be very helpful!

Hi Guys.
Take a look at Scoobys site: http://www.scoobysworkshop.com
The simple headings allow you to go straight to your point of interest.
Although his site is bodybuilding, his priciples are the same i.e. (A)Don’t waste your money on gym membership. (B)If you need to lose weight,it’s nutrition first, workout second.
The Charles Atlas theories of 70 years ago are what you and Scooby are advocating and they are as true now as they were then.
My one piece of advice to newbies is to start slowly – you’re training your mind as well as you’re body and if you push too hard too early you’ll quit – fact!
I’m 41 and my Karate classes have excellent student retention, much higher than the club average, so I must be doing something right!
Keep it up.
Rich K.

information about what to do to avoid some injuries.
also rules aobut eating because unfortunately people very often think that if they work out they can eat more, what is wrong.
eg I used to think like that;)

I would say for beginners concentrate on

Amount of workouts per week
Simplified exercises but with a description of how these develop into the advanced ones(so they can see and track
Diet and nutrition
Discipline (motivation and keeping a log)
Set time goals – like for example you had a goal before of working out 4 times a week for 50 days and you will start to see big changes in your body.
This could even be that they are able to do so many, say, push ups, burpees, skips (a lot of guys don’t skip and need to learn) pull ups etc. at the end of 60 days.
Something like that so beginners don’t feel overwhelmed.

I like what Geapet and Klaudia suggested: an intro video of your philosophy, goals, reasons for doing this web site etc… plus before and after photos of Zuzana, because they would be very inspiring and motivating. I would also add the following questions:
1. Is Zuzana a certified fitness instructor or does she have a completely different job in real life?
2. When did she start training like this, how did she start and how did she learn?
3. Books Zuzana recommends.
I also hope you’re going to add the possibility to search through all the comments because you wouldn’t have to answer the same question over and over.
Hope this helps… I can’t wait to see the new site!

I think most of what is required is summarized above, I would suggest a beginner workout series. Probably only need 6 or 9 workouts (3 times per week for 2 or 3 weeks). Have the workouts setup to use a simply watch or wall clock as most beginners dont have the gymboss timer. Plan the workouts on 15 or 20 minutes with lots of rest and easier exercises.

Then I would add a list of the next suggested workouts to follow once you feel comfortable with the beginner workouts.

Mark.

Hi guys,

I have asked about this before…but this may be a better place for it :-)

I would like a section where you explain all the different terms you use (i.e. Burpee, Lunge, Plank position, etc. etc.). Illustrated with pictures and or video’s. I think that would be very helpful to newcomers.

Keep up the good work!

So funny! I was going to add some questions, but I think everyone has already mentioned them! Great job guys!
xx, Denise

I would love if you had an exercise glossary, where you show how to do some of the more common exercises you use in your workouts, kinda like you do in your latest videos, but all in one place and easier to get to. If I can’t remember how to do a certain move in one of your workouts, I wouldn’t have to try and skip around in the workout video to find where you demonstrate it. I could just go to the glossary and look it up.

Also, how often and how much one should workout, especially when beginning is a big question.

I saw on another post on here about doing a bunch of reps of single exercises to get started maybe to get their body ready to do your workouts and was wondering that was something you guys would recommend and if you would maybe you could put some ideas of exercises to do that would prepare somebody to get started. or maybe right down a smaller recipe for your workout for that day just in smaller increments for those of us who really want to but cant complete a whole set

hello… i wanna tell u my ideas about your website tht i was talking with my friend about. . u sould desighn a new section… and let us show you and to the other fun our body transformation.. to see everyone that this programm works… 2. u sould design an othee section.. about you.. we wanna see your biografy.. and fredys.. people loves u and we wanna know things about you.. how you started thi routines.. what was your thoughts.. was it dificult..??? we wanna see more pictures of you.. how was your body before the workouts… and generaly to know u gyies beter.. then it woult be nice to preper a section of weekly workouts.. that if someone dont have internet acces everywere.. to do every week the same routine… we want more fashion hole.. and generaly more zuzana and more freddy.. everyone wants to see freddy working out.. please freddy . . … .!!!!!

Hi Z&F,

this does not exactly belong to this section. But its about the new design of your websites. For a quite time I have trouble accessing your site in Opera browser version 10.51. Is there any chance you´ll sort it out in future? Thanks :)

Have nice day,

Jana

P.S. I really have IE.

Hello Zuzana and Freddy!

Another one that wasn’t mentioned before I think: How not to injure yourself: proper warm up, what shoes to wear, etc..
I injured myself pretty badly on the neck while working out (fully my fault of course) but now it’s really hard to exercise again.
Also, if you have time, you can flag exercises as “not for people with knee problems” or “strains the back”, or “bad for people with this and this problem”.
And of course, I agree with everyone asking for a “Zuzana diet plan” (you know, your advice is always great and simple but we are soooo trying to be like you that we want YOUR diet plan ;) )

Hey! I’ve watched a few of your videos on Youtube, where you explain how to do an excercise properly. I think it would be handy to have all this short videos in one place on bodyrock.tv so everyone who doesn’t know how to – could look it up. Some kind of HOW TO catalogue. This way – you wouldn’t have to explain the training in every video – which is good, but I liked your old videos better – the ones where I could actually see you doing the training – not only talking about it. Looking at you training makes me more motivated and it was great fun to do the training with you :)
In the FAQ’s I would see:
1. How to start not tu hurt oneself.
2. How often to train.
3. What modifications to make in one’s diet.
4. Modifications of exercises for overweight people, who want to start with you and don’t have the strenght or flex to do what you do.
5. How to train to loose weight, how to gain muscles – explain differences so everyone can pick proper trainings for them.
6. Collect the best ways to get motivated – this I think would be especially helpful.
Love your trainings
Karolina

P.S. If it won’t be taken as a commercial – I’m from Poland and I could’n get the Gymboss timer anywhere so I use an online stopwatch on http://pl.e-stopwatch.eu/ . It has a lot of options an counts loudly – it’s very helpful with interval workouts.

Hi Guys,

As a beginner, I really love the beginner exercise videos you did in ‘real time’ where you explained each exercise and did them ‘with us’. They motivated me no end and made me keep going with you, rather than giving up too easily if I found the going too tough or just didn’t fancy doing the number of reps you suggested on some of the more advanced videos. Some more of these would be a great addition.

Love you, your site and your inspiration. So many thanks to you and Freddy.

Hi Guys! I can’t wait to see the new website once it’s all up and running. One idea I have (that may be outside the scope of what you’re looking for) is to show modifications for newbies that are dealing with injuries. When I first started working out, the main reason was to strengthen my back. I had an injury to my upper back which caused problems from my neck all the way down to my wrists. It seems like there are a lot of people with bad backs and the main cause of this lack of proper muscle development.

If you could show modifications for people with back/wrist/joint problems or tell them which exercises they should or shouldn’t do, I think it would be a great help to a lot of people.

Thanks for everything you guys are doing. I can’t get enough of this site!

Neala

I didn’t read all the posts so don’t bother if u find things which are redundant…

0.Before asking any questions read the FAQ first!
1.What are important things besides the workout (nutrition, hydration, time of day for workouts and things like why bother to take an elevator instead of the stairs – it’s healthier anyways)?
2.Do I need any special equipment?
3.How long in average do the workouts take (given in approximate minutes)?
4.How many each week do I need to get in shape?
5.How long does it usually take to get in shape?
6.If I can’t do the 10 sec pause where should I start and how much should I shorten the intervalls when I feel I can do them without feeling to exhausted?
7.If my muscles are sore what should I do?
8.What can I do to prevent my muscles getting sore?
9.When I should stop doing the exercise (for example if it hurts or something similiar)?
10.How much time should I let pass before eating after the workout?
11.How much and when should I eat before doing any workouts?

Random order feel free to sort them the way u want. And something else I think it would be nice if u could maybe categorize your workouts. Here are some makers, which I personally would appreciate and I think are useful.

Workouts sorted by:
- Time (10-20-30 mins for example and if possible)
- Different body regions (stomach, legs, shoulders etc.)
- Type (like the intervalls 10/30 or some reps where u use the stop watch)

And maybe a voting system where ppl can give like 5 stars for this workout or 3 stars.

Hope it helped somehow!

Regards

I think it would be a great place to have your Warm-up Routine and your Stretching Routine linked there. I know when I was beginning exercising I wanted to do everything right and it’s nice to have guides to view these routines until you can do it from memory.

Also, it would be a great place to have a picture showing the exercise intended and the name of it…its hard to remember the forms in the beginning.

Hi Zuzana,

For a newbies, like me ;-) i think that is a great idea to separate workout into 3 categories “beginners”, intermediate, and avanced, and explain when you can pass to the next level.

About diet is simple: mediterraian diet!

Advice for newcomers based on my own experiences:

~ start slowly, learn your limits and increase gradually
~ be patient, don’t overwhelm yourself all at once
~ push yourself to your limits, not someone elses
~ proper form in performing exercises is important
~ eat to satisfy your body’s nutritional needs, not just to satisfy hunger
~ have fun, avoid getting stuck in a rut

I love the following suggestions…

- a glossary of the exercises, and categorize based on the area of the body that is being worked
- separate the exercises based on fitness level
- include diet information
- ways to modify the workouts

Someone else suggested having someone not as fit work out with you to show modifications. That might be more difficult as you would need to coordinate your schedule with a willing participant but I think it would be nice to have that additional element every once in a while.

I’ve been watching your videos for probably 8 months or so and I love them! I struggle with a lot of the exercises that you do but my overall fitness level has definitely improved. I normally add elements of your workouts to my existing workout routines.

Although, I am younger I have a back problem so I have to be careful with the exercises that I do so as not to strain myself. Since I’ve been focusing more on my core I have noticed a great improvement in my overall back health.

Thank you for this website, and for working towards making it better! I am looking forward to the new site launch!!

Me again

12. Do I need to warm up?

- A section of stretching exercises
- Workouts sorted by challenges

WOW,, you guys are terrific. You are so informative. You keep it fresh. Thanks so much for all you do.

Newbies: warm up, do what you can using proper form,(like how your starting showing us) stretch, eat for fuel, if they go out and buy the gymboss have instructions on how to use it, a good idea would be to have a section where they can post questions for about a month or so where you can answer them without having to sort through the others? You have different names for exercises so if they have ever gone to a gym some trainer might call a reptile something else, my trainer did, but I don’t remember now what it was.
Lastly a new person to any workout as well as us oldies need to listen to our bodies to avoid potential injuries. Promise you will get there just stay focused and continue!!

Hi, Zuzana!
I’m from Russia, and many of my friends love your workouts, but unfortunately they don’t speak English. It’s pretty hard for them to follow your instructions. In Russia we don’t have fitness blogs like yours, but a lot of people are interested in sport and diet.
So, I thought it would be so great if we could create the Russian version of your blog. Next year I’ll graduate from the university of foreign languages, so I could help you with that. I could translate all your posts plus I could provide subtitles for your videos. I’ve been doing fitness for 5 years (I’m 21 now) and now I have a part-time job as the pilates instructor in a fitness center, so I’m familiar with terminology of your work outs very well.
If you’re interested please let me know.
Looking forward to hearing from you.
Sincere, Alina.

I second this idea… I’m always wondering what everyone is experiencing as far as “results” go.

Hey everyone,

this isn’t a question for newbies as such. I just had a question myself for any women out there.

I went to the doctors today and she said I looked underweight. She told me to come back tomorrow for blood tests to check I’m not anaemic and so forth. She said being this low weight (I think I’m about 15.5% body fat) I will not have periods (which I knew to be true), and that not having periods at least once every 6 months or so is very bad for my bone density. Does anyone else have an opinion on this? I’m assuming there will be quite a few women here who will not be having periods because of low body fat…

Thanks.

i have been working out a few years now and the timer has become one of my best equipment.no more counting if i dont need/want to.i write down everything.what i eat,how i felt the next day,how i felt after workout.if and what part of my body if any was sore.if i feel slack one day i work harder eat less the next day i also do some kind of weight training mostly after the short workouts lifting makes me feel good and is good cooling down after your brutal sweatfests.also reading the others comments lets us know its ok to not do it perfectly . (its ok to stop for a sec just dont quit!)i could not do a pushup i hated them i made myself do 1,5,10 whatever before my shower everyday now i can almost keep up with Zuzana and they are one of my favs that and jumping rope has really helped with a little belly jelly a bonus .pushups have made my back wider and toned.
i also cant wait for your new site and having coffee with you again
thanks you zuzana
and to everyone else here

I am a nubie here to your site. I was doing the workouts starting from the back of the daily workout section. I got about 2 to 2.5 weeks into it and then my knees were just killing me… as well as my lower back. And I had a real fear of doing some serious damage if I continued. So I have not been doing the workouts for about a week now. There is still pain (esp. in my low back), but I’m hopfull that it’s going to get better.

So for me, I’d say give some advice about how hard to start. I obviously went beyond what I should have. The plyometrics was too much for my body. “jumping” into position was wrecking my knees… so once my body heals up I will continue but by “stepping” into position, not jumping. I don’t know if it’s because I have bad knees/back, or because I attempted to do these exercising before my body was strong enough to do them?? So maybe you can mention something about what to watch for, like pain.

Sorry I don’t know if I’m writing this clearly enough or not, but hopefully you know what I mean.

And I have to say too that I also am super curious about your diet. Can’t help but think that you must be eating like 1000 cals a day only given the portion sizes you show… that gets me down because I really want to be able to eat :\

What about adding a forum for the followers of bodyrock to what with each other? I made my own “dog” forum using proboards, and it’s pretty simple to do, and free.

I dunno… I would just stay start, and keep going. That’s all I needed really at least.

Hello Zuzana & Freddy, I love the site as is but a section for beginners is a welcome and fantastic addition. A site map would be good showing them where to get information.

This would probably be a lot of work but links to your previous articles and posts that offer more in depth answers to frequently asked questions.

Personally I would like to be able to go back to the very beginning of your blog starting with your very first post/videos to the present to see a progression…there are less intense workouts…challenging but less intense. I found you guys in December 2009; it was very helpful for me to be able to navigate back. I guess what I am trying to say is have your previous post/videos in an easily navigable chronological order instead of having to hit the previous link each time (workout archives).

Bodyrockers seem keenly interested in finding out every single thing you eat, your weight, your background, how you two met, etc. Soooo an “about us page” that includes your basic philosphy/mission statement would be good.

Here is a list of some of the questions I often see on your sight:

How long have you been working out?
Can men do these workouts (loved seeing Sean btw)?
What is your warm up routine?
How long do you warm up?
What is your cool down routine?
How long do you cool down?
Stretching?
Is this the only workout you do?
What do you eat/food diary/portions?
How often do you workout?
How can I lose weight quickly?
How do I burn fat?
What if I lose muscle?
Spot training/toning, ie; I am trying to lose/tone my
belly, thighs, butt, arms, etc?
Can I lose weight/build muscles by only working out 12/15/20 minutes a day?
Where do you come up with your exercises?
What if I am pregnant?
Where can I get the Gymboss/dip station/pullup bar?
Do you count calories?
How many calories should I eat a day?
How many calories to lose/maintain weight?
Where are you from?
Where did you get that:)?
What music do you listen to?
Variations of exercises?

The list goes on but those are the ones I remember. And, yes you have answered all of these in some form or another in different posts.

One thing I would like to mention/commend you on: WHAT I LOVE THE MOST ABOUT YOUR SITE IS HOW POSITIVE THE TWO OF YOU ARE AND THE WONDERFUL POSITIVE ENERGY THE BODYROCKERS WHO POST HAVE!!!! I neve see anything mean or hurtful on here it is a safe place to express concerns we may have about our health and fitness. All the posters are so supportive!! I don’t know if you remove negative posts; but I love reading comments because I get great feedback, ideas, and constructive criticism (as opposed to negativity). Kudos to both of you for that. Okay I will stop now.

As always thank you and God bless you both!!

Zu and Freddy,

I agree with Gina on this point being stressed because with a lot of these time challenge workouts and the idea that we are all competing sometimes form gets pushed out. Lately, I have put in maximum effort but put a lot more stress on proper form and found that I actually end up doing even more reps because the correct muscles are being used! So I guess it would help in the beginning to really stress not sacrificing form for speed like Gina said. I also LOVE that you have done a personal trainer tutorial at the end of these new workouts this week. For the beginning page a list of basic workouts seen in most of these videos and you explaining how to do them slowly would be hugely helpful. From even pushups and burpees to knee tucks and jump squats. Thanks guys, so excited for the new page!!

You could talk about how this should be a lifestyle change and how you have to make changes in your life i.e. food, sleep, etc. You could also include that food video about the meat.

Also for your site it would be great to include an intermediate page too. As a helpful guide.

I’m a beginner myself, but most of the questions I have/had are already suggested.

You guys are awesome & I thank you SOOO much :)

As you redesign your website I think it would be great if below the video you had a link: “Click here to print this workout” and it would take you to a PDF doc or something that people can print out and take with them. I know we can highlight the info below the video but sometimes the spacing is off, etc. Having it in a format that easily printable would be nice. I’m going to the beach this summer and want to try some of your workouts on the sand!

I agree with the before and after section…and PLEASE give an ideal diet or better yet a day (diet) in the life of Z! I love Cauliflower Brain! I eat it all the time!!! What does Z eat those 5 to 8 times a day?

Hi there!!

I don’t know if this has been mentioned before.
I think it would be good to sort of classify your workouts concerning required equipment.
I personally had a hard time when I first started following your workouts to find something that I could actually do, having nothing but a timer and an exercise mat.
Especially some of the workouts in the archive zone don’t feature required equipment and it’s kind of frustrating if you watch the video and half way through you find out that you can’t do all the exercises.

Other than that I really love your site and thanks so much for all the work you put into it!!

I agree with all of these that melissa put but also I would add”
warm up and cool down routines
when do I stop the beginner routine and do the daily workouts.
And a link to all your past blogs about being and staying motivated!
It really helps me when I hear that sometimes your not motivated, I feel relieved that my problem is not that I lack some super human drive to work out and I think beginners need this even more!

Dear Zuzana and freddy.

you both are doing a great job. a lot of people get inspiration from you.
great news to know about the change in site.

i think mostly people will ask these question.

1. which is the right time to do workout.
2. is it ok to escape 1 or 2 days in daily routen of work out.
3. the work out shown in this site is focus on which age group and gender.
4. is the enough to be in proper shape if we follow your interections.
5.why its nacessory to keep time interval device while working out.

thanks and all the best.

v. singh

Zuzana, i was wondering, when you get a reply to your comment, do you get a notification for this (via email)? If not this would be great. I have left some comments in the past but I have never checked if I got a comment because I never remember to which post I left a commend and on which page it is by then :)

And I’d like to have this question answered (not per se for the FAQ page): it is ok to do 6 of these type of workouts, avarageing on 20ish minutes each, per week (1 days rest)?

love

sabine

Wow! So much great input for you to work from!

I think it’s kind of unrealistic for you to record/list every single thing you eat, but maybe help people by saying something like, “You should have five proteins/day, four carbs, five green veggies, three fats and one treat,” then make a list of those food categories. (I got that idea from http://www.buffmother.com — she is a nutritionist and it works…I’ve lost 22 pounds since Nov).

I love watching the videos, and I guess the biggest problem for me is time because I have to write out the exercise and sometimes draw a picture of a stick-figure doing the exercise so I’ll remember how to do it, lol! I guess I figure finding it in the actual video will take too long. So, I don’t know if there’s any way to really help with that. I guess as I do the exercises more, I will learn them.

It would be kind of cool to see on your homepage a mosaic of very small thumbnail pictures of workouts and when I go there, I could say, “Well, I’m doing a Bodyrock workout,” and then just click on one little thumbnail in the mosaic and that would be the one I do, instead of sitting and spending so much time looking at the workouts to decide!

I don’t know how this works, but Gymboss ought to pay you to put their link on your website! I saw a guy with one of those at the gym the other day and I can’t wait to get mine. I recognized the little beeps!

Thanks so much for all you do — for, as Deidre said, your generosity.

I know lately you’ve been showing us how to do proper form for your workouts at the end of the video but I think it would be very helpful to everyone (but newbies especially)if you had these as short and separate videos not of the entire routine but the individual exercise and have a section on your website for it.

I second this idea. I know you eat a lot of fruits and veggies and you avoid processed foods but lately I have been wondering what are some the go-to snacks that you allow yourself. You know…like when I’m in between meetings at work and I just can’t bite into an apple or chow down on some yogurt. What would you eat if you were in that situation? Are there any prepackaged granola bars or dry cereals that you approve of? I’m trying to be more lean like you so I am eating more clean foods BUT my work life tends to get in the way :-( Thanks for being such a wonderful inspiration!

By the way, any other readers with this same problem? How do you eat clean when you’re busy at work?

HEy ZUZY !

HOW U DOIN MA :]

well my idea consists of doing a round of yoour workouts in actual time. Ive noticed you’ve started to demonstrate how to do the workouts at the end of ur videos. This is very helpful, especially for newbies! More helpful would it be if you showed the workout in actual time.. you knw 30 sec max reps 10 sec rests.This would allow the viewer to see the rate you are actually pushing yourself to. You cannot appreciate this on your actuall videos since most are edited to highlight ur moves . This idea will help newbies in the sense they now would not only not need weights , but they would not need a timer either !!! haha.. good luck to you keep up the great work..

:] alan

Hello,
I believe with every workout there should be a proper way to warm up ur muscles. I know in your videos you have mentioned that you do a warm up but then the view is left on their own. It might be useful to have a video jus to show an idea of a warm up And cool down rountine. The warm up will help to avoid people from pulling muscles because they forgot to strech.
Thank you,
Alessandra

Hi,

I used to do your workouts 6 times a week and this week i changed it to 5 because I do my own works that i create additionally to that, I one question that has been wondering in my head is how much do you rest per week? why do you rest that much?? So I think letting new guest know how much to exercises is a good thing to know, to not get injured or burned out on the workouts.

Thank You

I think another good question you should include is, what body parts does this workout work? for those who do your workout and additional weights that complement those same body parts, or for beginners that get really sore in certain body areas (like legs and shoulders), so they have an option of changing the workout so they give it their all!

My advice is just to keep it simple. I think people tend to get very hung up on minor details to the point that they overwhelm themselves and end up doing nothing. General nutrition guidelines like the ones you have always given are helpful. I think there are some people who would like to eat EXACTLY as you do and they are not realizing that your body and tastes are different from their tastes and what their body may require. So my vote is to keep the site as simple as possible and to the formula you have been using…because it obviously has worked very well for you.

Thanks for letting me add my thoughts and for all of the work you put into this for us.

Zuzana

I’m a newbie, and I like what Jax, Anne and Stepanie had to say. I think that’s all I would need to get started on my journey of becoming awesomely fitastic! :)

Thank you Zuzana.

Have a schedule of food and exercises you recommend for those who want to loose fat, and for those who want to primarily want to tone/firm.

Hello,

Another idea is having an optinal video response, just like youtube, for those who want to show you if they are doing a certain excercise right or wrong, you zuzana do not have to necessesarily video respond them, but somebody that also does your workouts and knows how to do the exercises right. Everybody helps each other!

:)

Hi Zuzana,
Just thought I’d write that when I began working out many moons ago,I would eat,sleep and breathe fitness. I still do. Most importantly I feel the hardest part is just getting started. When you first begin after never having worked out our bodies (mind really) will do anything to stop. It’s like its saying hell what are you doing to me? We’re always on the couch,are you trying to kill me?,so it will do what ever it takes to make you stop,hence the aches,can’t breathe,pain etc. So if one just relaxes and doesnt try to accomplish so much at the very start you will be fine. The trick is to be consistant and work up to just getting better. Also before anyone starts any kind of exercise they really should see a doctor.
Thanks,MinnieV.

I was thinking of this exact idea. Your breakdown at the end of the workouts is great but the older workouts don’t have this. CarliAlice also made a great suggestion-have someone not as fit in the videos occassionally, and I would add have Zuzana coaching them through it. In addition, I think a good way to search the site would be great, and another reader suggested that workouts could be categorized into type of workout then you could search on that.Some suggestions would be “body weight” “cardio focus” “lower” etc., just some way to find a workout that fits your goals for any given day. All of the above FAQs would be a good addition- I also see the questions of “where do you get your workout clothes, and what is your height and weight” alot. Great work Freddy and Zuzana, I show your site to everyone, thanks so much for the inspiration.

One thing I think might be pretty cool to have would be a community forum, where we could all post articles or share storie that are helpful, or recipes with everyone that frequents the site and hear feedback from one another…just keep the positive community vibe going and such :D
Just don’t change the site to much, cuz its pretty awesome the way it is! Love it!! :)

I think that people who are beginning this program or any other exercise regimen, should first ask themselves a few questions.

A) am I a fit or active person? have I been a fit or active person before

B) does my doctor tell me that I need to be more active?

C) Does my doctor tell me I am over weight or obese, or too thin?

D) How often do I exercise a week? ( this should give you a good place to start with Zuzana’s work outs)

be honest with yourself. you can’t look like Zuzana if you have spent most of your life sitting around eating bad food and watching TV.

the last thing, take it easy on yourself when you first start out. If you are seriously out of shape I suggest light exercise like walking, and stretching or doing yoga.

then move on to the more demanding work outs like bodyrock.

muscles groups…

A lot of people like myself struggle with motivation, before & after photos of “bodyrockers” (would be nice to see their journey). I think it would be nice to have some of the basic exercises briefly explained and illustrated regarding proper form. I know that my form suffered in the beginning and I could have seriously hurt myself.
Love & peace

here are a couple of ideas:
1 Since this page is all about you Zuzana, you shouldn’t forget a little intro about yourself like that you are certified trainer, how long you are producing this site etc.
2 almost under every post there is a question about how often do you workout, so write- one a day, 5 times a week
3 important to stress out to worm up and stretch, maybe with a link to your routines
4 explain what to write down in your exercise log
5 link to your diet articles
6 maybe to point out to listen to its own body not to get injured when starting

and last but not least, some encouragement :)
Everybody improves when they start following your workouts so they might need a little push

Love your site and I am so happy that you are still improving it, it means it’s not going to end soon :))
lots of love from Germany
Barbara

Hi Sabine – we will have a much better comments system on the new site :)

Thanks Louise!

Hi,

1.questions and answers have to be short and clear,
2. about your diet routines,that you’re into real food, don’t use any supplements like fat burner
3. workouts are open for modyfications
4. how many times do you train, is it enough to do only 1 woukout per day, people can’t believe that you don’t do any other exercises except your workouts
5. maybe you should stress how important are eating habbits

Best,
Monika

i love you zuzana!
please include daily meals along with the daily workouts!
thanks – and keep up all the great workout tips!

Some of the exercises are harder, but shouldn’t be left out because they’re great to have as goals. Maybe a place where you have suggested substitutions for exercises that frequently give people trouble, substitutions that might help train toward eventually completing the real routine. For instance, when you have a bunch of ninja jumps, I do deep squat jump tucks, to try to train my fast-twitch muscles hoping to one day be able to consistently perform ninja jumps. And because I don’t always have a chair handy, sometimes I do jump scissor-lunges in place of the jump lunges on a chair. That sort of thing, you know? It’s easy to make the excuse “I can’t do that routine because I can’t perform that one exercise…” – but no excuses, just substitute! :)

Hi there,

I think a major thing missing is information about how much to eat, what and when.
Also, your program is so advanced (and wonderful) that maybe you’ll need separate workouts for beginners or, variations on the exersizes.

Again, I love your site and really want to have more dietary information.
Thanks so much!!!
PS – Would love to hear more about your backstory.

Hi Zuzana! (and Fred!)

Here are some ideas for your website, that I was thinking about since the beggining of my visits.

– You should make lists of your workouts, so that they become easily found. For example : 1) workouts for beginners, workouts for advanced… or 2) From the name of the workouts (alphabet). Or 3) From their need of equipement (just timer, timer+pull bar, etc…). Or 4) From their type : time or reps (12 minutes or record to beat for example…).

– This would be great if we didn’t see the adverts on the right anymore… but this is like this.

OK I don’t have many ideas, but I hope you’ll read this.

Write you soon!

Aude

Someone above me mentioned a “print this workout” button…and I have to agree. I have a few binders that I actually hand wrote all your workouts in, but to be honest it was a pain. I did it because I love your workouts and didn’t want to lose them if you guys decided not to continue with your videos. Luckily you are still here and I think that might help newbies who want to just print out the workout and take it with them to the gym or maybe their computer isn’t a laptop so they can’t bring it to the place they workout. ALSO…it might help newbies to see before and after photos of you Zuzana. A LOT of people who are new here and post don’t seem to believe that you only do these workouts and that you eat what you eat, but if they saw the natural progression of it then it might help them. Your body didn’t become chizeled overnight, it took years of hard work and dedication. :o) Have an awesome day!

I am new to this side and i like it since it helps my wife to lose some weight.

some tips to improve:
-duno why the page is very slow for me and many links don’t work quite often
-i would use only youtube since the videos on other pages dont work for me
-since my wife is beginner i miss more vids for beginners
-would like to see some more tips on diet

As a newb to the workout regime, a “getting started” page should be just that….a simple laid out schedule to get the newbies cardo and endurance up to par as quickly as possible so they can join in in the tougher aspects of your site. Anything too extreme right off the start is going to discourage people.
Enjoy the Site, Thanks

I usually have a zip log bag of almonds and raisins in my purse, which usually holds me over for awhile :)

hey.

I just started your workouts 3 weeks ago and do about 7 of your vidoes a day..i found out about your site over a year ago but i never had time but i got fedup with it so i motivated my self to workout were ever i was after work.im in miami n work in miami beach so i never get a chance for my self.life :/ ….. i saw that you had alot of vidoes and i couldnt find a way to start so i made a youtube acount and put videos in seperate albums like the work archive in your site.and stuck everything else another album as a daily work out.so for your site just make it easier to get asses to all your videos , separate them in muscle groups,warm ups , stretches ,yoga, etc..that way everyone gets a chance to do all your videos since your day one doing this..im still doing your first videos one by one until i catch up.
i really appreciate you doing this it really motivates me.your style of showing workouts is the best its not like those videos full of people and alot of nonsense going on..keep it up

I was a newbie :) a month and a half ago. My advice is to not overdue it the first few times, as in maybe cutting repetition time in half, and learning to control your breathing, that was a biggie for me as soon as I started to breath right it became easier for me. Plus you already show modified version for each hard excersize in your videos.

Yeehaw ! I love your site and thanks your workouts I am feeling better, I look better.. and i can see an improvement. :D I am happy that I have started to visit your site.. you are beautiful. and funny.. One question which I am really interested in.. are you married? If YES.. have you ever thought about baby? ::DD

My comment disappeared :( Hope you had a chance to read my suggestions before it disappeared.

I think you should include some of the latest research on the benefits of interval training vs. slow, steady-state cardio. A lot of people still believe that they need to put in hours and hours of cardio plus massive weight training to get a body like yours. That gets so discouraging, especially when they are not seeing any results. They need to be convinced that real results can be achieved in 15-30 minutes a day of high-intensity intervals.

I reached a point where I was putting in 2 hours of cardio a day at the gym–every day with no rest, and I was still slowly gaining weight! Plus I was suffering from multiple overuse injuries. It was such a relief to discover your site and find out that I could cut back (and sometimes rest!) and get better results! The workouts are tough but short, so I can talk myself into hanging in there until the finish. Thanks so much! It’s fun to check your site every day and see what’s new.

Hey guys,
Just want to say how much I love your workouts :)
Don’t know whether it’s been mentioned or not yet, but having a section just of your bodyweight-only workouts would be great, so that people who don’t have room for equipment or can’t afford it can find it all in one place :)

I really like you idea of before and after photos!

Ahoj, mela bych k tomu takovou otazecku, nechcete udelat sekci v cestine pro ceske fanousky? :)

A printable version of the workouts! Something that includes the workout, a brief description and the number of reps sets or whatever to do. What to set your timer to etc…

This would be really helpful for when the website goes down…which all websites eventually do from time to time.

The most common repeating questions I see:
-Can men do these too?
-If Zuzana does workouts besides the videos
-Warm up/stretching/cool down

Perhaps also things such as what a rep and set is considered, what timer and other equipment (with corresponding links of where you might find them?), your Zuzana’s lulumon clothes link (because everyone is always asking!), and any other general workout tips such as water intake, listening to your body, breathing, etc.

A very generalized summary of your diet.

I think a glossary of the different movements you do in your workouts (with pictures, like under each video) would be a great thing to do. That way it makes constructing our own workouts really easy and maybe if we want to target our core or really enjoy certain exercises we can create our own 20 minute workout!

Hope I said anything you didn’t already think of!

-Andie

include in each video where to pick up that timer you use.

Haloo Iam from czech republik, fan your workout. This treining is to hard for gay. I was like police man specialcomando, and all my life sported. Bud your trening is super hard. Can you tel mi vhat is name your trening timer. Thank you. Sorry my englisch. čus
Thank you for mesage

How to breath properly and how to properly isolate muscle groups.

I always see newbies, at the gym, red in the face, from holding their breath and nearly bending over backwards…doing curls! Oxygen deprived, with full on engagement of all tertiary muscles is not a good way for a beginner to start but it’s likely to happen if they don’t know any better. Especially with men who I often see pushing themselves way too far, early on.

Breathe…relax, slow movements. Breathe, solid, strong, good posture, feel the muscle contracting, breathe.

Personally, I like to bring a bag of nuts with me when I’m working or running errands during the day. They’re full of protein. My favorites are raw almonds or cashews. Yum!

Thx Zuzana for your help to us
i want to ask u aqustion do u have agroup facebook ?
Good luck

Hi Leigh-Anne, I have the same problem because I work at an office for long hours, so what I do is this: I take an apple or pear o peach, (fruits that do not need to be cut) and I just eat it while Im seated at my desk, I sometimes buy some almonds or peanuts but I have to be careful with them because theyre very addictive…. hope its helpful…

Just a few ideas come to mind since I’m some what of a newbie myself.

* a before & after pics of Zuzana to give credit to the workouts that you advertise. Surely there are some pics of Zuzana before she ever started working out

* Give a brief history about you both.

* Remind them to never sacrifice form when doing a workout, if their form is compromised then they need to take a break, shake it off, and get back into the workout when they can resume with correct form to prevent injury.

* Educate newbies that without the proper diet, exercise can only do so much and refer them to your diet/healthy recipe section. note: some people think they can eat what they want as long as they are exercising, then they get discouraged when they see no results and then give up entirely. If people begin to see results by using your site not only will they continue to visit your page but they will refer your site to their friends as well.

* Portion control–You may also want to encourage them to eat 5-7 “small” portions a day.

* Challenge them….everyone loves a challenge. Suggest to them to take the BodyRock challenge. 90 days 5 days a week excercising with Zuzana, eating 5-7 small healthy portions a day (something along those lines)

Anyway, that is all I can think of off the top of my head so far….good luck with the new site design. Can’t wait to see it!! :)

Christy

As a newbie myself I think the best thing you can tell us is to do what we can and not to feel discouraged if you aren’t strong enough. Sometimes even the modified moves seem brutal, but I still try, and find myself getting stronger. That’s a biggie…especially if you’re overweight and you have more bodyweight to lift for these bodyweight exercises, lol. Hope that helps.

First of all, I would like to say, that it is a great idea to introduce a “starters section” at your site.

I would say that it is very important to tell the “starters” they should not expect immediate effect in terms of weight loss, silhouet improvement or getting stronger muscles after just a few work outs.

That it is about changing a lifestyle bit by bit, step by step and discipline as well as having fun are key words.

Also, I would emphasize that people should mix and match your work outs, in case some of the exercises are too difficult or if they cause pain etc. Just as long as it takes until they can do just exactly your work outs.

I myself for example, had a back injury during the past weeks and – although difficult – I forced myself not to try your work outs for a while, because I knew I was not fit enough. I just picked some of your exercises in your work outs of the past half year lets say, and then made my own combinations.

Hope above can be useful to you. And in the meantime, keep on going, because your site is just great!

P.S. Got my timer today, can’t wait to try the Body on Fire workout!

Hey Zuzanna,
One thing that I really think would benefit a lot of the users on this site is to post your entire workout so that the users who follow your workouts could just workout with you. I mean, if you post clips of it, as might as well post the whole thing. Kind of like a workout video. Thanks!

I second this idea as well….

Expecially the part with “which foods you should totally avoid”

Hi Zuzana & Frederick,

As a ‘newbie’ to your site, I think it would be great to have a series of workouts for beginners to do safely before progressing to the extreme workouts you easily do.
It would also be great to tell us how often you work out per week, how long, and what foods you eat. Honestly, if I could follow you around for a day just to see what you put in your mouth, I would! lol, totally not creepy, I know. Also, You might consider sections for different goals, like muscle definition and weight loss, toning up, etc. And have workouts for those who want to work hard for quicker results and then workouts for those who are happy going easier at a slower pace for their results. The idea about before and after pictures is absolutely phenomenal! Also, did you ever struggle with weight? What is Zuzana’s biography? I’m sure everyone is very curious and would love to know about you guys!
If I think of anything else, I’ll drop in another note.
Thanks so much to both of you for what you offer us on your site.

Im sure everyone else is saying this but write everything about yourself and this website, your journey in fitness, and maybe even where youve been. a nice little bio. Then you can write about your diet, you do one workout a day, and how often etc. the questions your asked 100 times a day lol. You can also post some old comments that were actually asked and your responses as well.

Good luck and i cant wait to see the new site!!

-I think you should do some exercises that dont need a lot of room, or any equipment (like some of yours already do).
Like for university students (like me!) who live on campus, the rooms aren’t very big, and theres little, to no room for equipment.

-How about advice for people struggling with some of the moves? Doing alterations, or like, different ways to do things. For example when you do pull ups, obviously not everyone had things to do pull ups on, maybe you could show a different exercise that works the same muscles to build up to being able to do a pull up.
-Or alterations for people who can’t physically do certain moves,
[like my body shape (this is not an excuse) will not allow me to do squats like you do, i can't go down all the way without taking my heels off the ground, or tipping over. I have abnormally long legs and a short torso and i think it throws my balance off. Its quite embarrassing. In your videos your knee comes up to about boob height (ex: in your sitting leg extensions) mine come up past my shoulders! So i generally hold on to something in front of me (like a weight or door frame) and do it that way.]

-There should be a section about self-confidence. I know that when i finish one of your workouts (ive been doing them for about 4 months now) i feel great! but then i look at other people’s results and it kind of makes me feel bad, either i didnt do it as fast as them, or i didn’t complete as many reps. I know it’s a personal thing, and some people have been doing it much longer than i have. But i’m sure lots of people starting off working out feels the same way! (even though i’ve improved a lot since i started doing your workouts, i can do at least 10 regular pushups now! I could hardly even do knee pushups, and now look where i am! :D )

-What about exercises you can do quickly throughout the day jsust to rev up your body but not get you all sweaty? like.. if your’e at work or something, small exercises that can help your body throughout the day maybe?

Hey guys,
I would definitely recommend that you focus a little bit on how weak some people are :D! I am not actually a beginner but for some reason I sometimes can’t do the new exercises you make up in new workouts. So it would be great for beginners if you show some alternatives of new exercises like you did with the one leg squat! when you put the chair beside you I felt relieved :D! I tried it like you did before and fell haha! If there isn’t an alternative given by you, I always feel like a loser and weak! Not very good for my personal motivation but I don’t know how others handle it! Also if you dont give an alternative, Im scared to make up one by myself because I am not a certified trainer so maybe I would do something wrong that would be harmful in the long run!
I hope you get what I am trying to say!
You guys rock :)

How about some information on easier or lighter versions of your exercises/routines for those that are working up their strength and endurance? I think when I started I wanted to know what to start out doing, when to recognize when I could move on and what the next steps to moving on would be.

Oh, and of course links for where to buy your favorite pieces of equipment. I just purchased my gymboss timer and love it!

Thanks for providing this awesome site and for all the work to improve it!

Any motivational factors. I’m motivated just by looking at you and being able to get throught the workouts. However, for people who want to get in shape but are intimidated by the excercises, I would put an encouragement or inspiration segment in. Just a line or two. Share how you’ve come so far and what motivates you.

Much love and success to you both.

I would include the FAQ “what equipment do i need?” Then you can explain about the bodyweight exercies, dip station, etc. Maybe provide a couple links to bodyweight only workouts as new visitors may not have any equipment.

I think it would be helpful to show modifications to the more challenging exercises (like push ups) to ensure proper form and so people’s bodies can get used to doing these types of movements. :)

I am fairly new to your site and have been enjoying it immensely. I can’t seem to get to the work out videos. There is a data base error message. Am I doing something wrong?

I think you are always getting accused of working out behind our backs or doing more cardio, because your diet is so very clean. I think people workout so they can eat more. I think it would be helpful if you shared what small meals you are eating in a day, so that people can see how to group foods together in small portions. Working out is awesome, but without focusing on our clean diet, there is no way to see the results. This is where I see a need for improvement where ever I go.

more “warm up” footage, that way I am not as sore. Thank you for your workout routines.I am finally motivated now! Don’t you just feel great knowing that you are making a change in peoples lives. You rock my friend!Best wishes…Mikie

i agree with lyd, some elementary anatomy information would be helpful. also maybe touch on intensity, workout frequency, basic nutrition, rest times between sets and reps, and form / cheating. what would have been helpful for me, not as a beginner but as someone new to your site, would have been a list of the equipment you use … e.g. timer, mat, dip station, kettlebells, etc. =)

I like the 5 day workout set Great Stuff!!name the muscle groups your working on during the explanation.Keep the vis comming !! Oh, and more food ieas, recipies, sugar free, veggie, low carb

:D

You should include a section that gives the links to all the equipment you use in every video, therefore newbies could know what to buy beforehand.

Hi Zuzana,

Love your workouts. My suggestion would be to really emphasize proper form (especially on shoulders since you do so much stuff in plank, push up (whcih most people cannot do correctly)etc.. and posture although you seem to be doing more of that lately. Some of your exercises are really advanced so I would try to show some modifications and explain how to figure out when to move to nxt level. Also mabe point out that sometimes people struggle with an exercise not because they lack strength but also often due to tightness.
My 2cts. Good luck on your new site.
Sophie

Hi Guys,

I think that a good idea for newbies would be an introduction to what you and your site are all about. Plain and simple your no bull**** approach to getting fit. You should include a FAQ section whereas you don’t have to continue to answer the same questions everytime. Maybe you could include a daily tip area that would include something you regularly do or something new you are trying to help you get results. Maybe your fans can blog on that section and share their tips as well. Another thing I know I would definitely appreciate is maybe you list your favorite exercises of all time which you believe give the best results. Hope this offers some kind of help. Take care!

Hello! This is my first time posting after following your site for about 2 months.

I had the same beginner questions that everyone has posted really, but there is still one huge issue that I come across with a lot of your workouts. It would be amazingly useful if you had a database with exercises that could be substituted for one another. The quick version is that I live in NYC and have nowhere to put a pull-up bar, no room to store a dip station, and I often don’t even have enough room to move around in for certain exercises. As with everyone who lives in an apartment with people under them, I find I don’t really do certain exercises to the fullest because I’m trying to keep the impact with the floor to a minimum because of the noise.

I know it is just something I have to deal with for now, but having something to quickly find another exercise that may be more or less the same thing but in a different way… that would help me break out of certain exercises I am always subbing in.

I was in average shape before I started, but simple little diet changes and doing some bodyrock 3-5 times per week has absolutely transformed my body already. No, I don’t have a 6 pack, but I can see it starting. I don’t have rippling arms or crazy pecs, but I’m way stronger than I was, and everybody is noticing that I’ve been doing something!

You guys make working out fun… I’ve always started working out and then quit because I hate gyms, or I was just bored with doing X crunches and X push-ups every other day.

So if you read this, thank you :)

What I like the most about the website so far is that no matter how perfectly structured the workouts are, it still has a “personal” curve, like coffee talks, shopping, your house, etc. – keep it that way! Like that you don’t have an impression of working out with a DVD you got in a local store.
So let us say I am a newbie and I am on the website – the logical thing to do would be to go from small to big – from basic diet tips and beginners workouts to the hardest ones.
As for FAQs I would suggest the same thing from “Where do I get started and how to motivate myself” to more sophisticated ones.

You are doing a great job!

Jenny

Just wanted to say that I LOVE YOUR WORKOUTS but I HATE those database error messages…why does that happen so often? I get home from work…ready to do one of your workouts and often have to spend an hour getting at your database….HELP!!!

Thebasic equipment that you use on average.

Im new to the site so im not too sure about that /:

Before and after pictures would be a great motivation for many people:) And I´m sure a lot of people would want to share their stories and this little thing will take your “followers” even closer to each other.
Have a nice day!!!:)

Zuzana,

My friend showed me your sight as a joke, he even commented jokingly that you must be so self absorbed and body conscious that you must be impossible to deal with. I however was impressed with your athleticism and amazing physique. When I watched your videos I was happy to see that you are a warm, kind spirited woman. You are so beautiful inside and out and I thank you for the inspiration and motivation. Your videos are great and your energy is brilliant! Thank you for sharing your gifts with the world.

adding to babara’s idea of ur bio:

i think what would be really interesting to know is how YOU, zuzana, got into fitness and how you got to where you are now.:)
i think it might help those understand the path of getting fit and perhaps add the struggles u’ve encountered and such.

thanks for everything u guys have done for us!

lol, …hate IE :-D

I think a great way to help beginners like myself is to show a complete, unedited workout start to finish. This will show how a complete workout is to be done properly. Not to mention making editing the video way easier.

Thanks for all the motivation!

Z,
Maybe you can put in the instant chat box on bodyrock – I see them on some bloggers from YouTube. You could put it on your FAQ page and have them ask it there for others to instantly reply to them. Thus you don’t have to answer them all the time, and others can.

Oh and maybe in bold – an explanation that you do not do more than one workout a day because people always seem to wonder. No offense, but I find I rude when they ask if you [really] only do just one workout; as if you are lying to us. Grrr.

Oh oh oh! And another thing, maybe a brief about me page because we love to learn new things about you because you are creative, strong, beautiful, and a very intelligent woman.

I really like this idea, but because this site is increasing to many views they could pick one view once a week or once a month.

Oh it would be cool from age groups too.

I totally agree.
I think that there shouldn’t be a “beginner’s” section, just more of a “getting started” because, when I started with zuzana’s workouts… I was just finished with an injury and I was 2 weeks without any exercise. I felt pretty unfit. But I did her workouts every day with a day or two of rest per week (no more). The idea of “3 workouts per week to start” is not a good idea unless you feel that’s what your body needs. It’s all about LISTENING to your body. If I started with 3 wrkouts a week I would have never lost 10 pounds the way I did.

Zuzana, I think you should encourage people on working out when they feel like it, and letting people challenge themselves with your workouts. In my opinion, it always feels a little discouraging when workouts have the special modifications for some moves preset because it makes me think “oh maybe im not strong enough, i should stick to the mod” when in reality, i am perfectly capable. So I’m the kind of person who likes to modify on their own if they feel like it. That’s why I LOVE your site. Because you show us your workouts, and you make it seem like anyone can do it with no modifications. Obviously, I’ve made my own modifications down the road but i ALWAYS challenged myself and I never got that feeling of “Oh i HAVE to modify this because im PROBABLY not good enough”
I hope im making sense…
That’s how I feel about it anyway. Make it a personal responsibility. Your newbie page should be information about nutrition and exercise (which is basically your Fit tips section…) and FAQs

I believe that anyone can hop into your workouts WITHOUT preset modifications. It just makes it more encouraging and less intimidating.
Sure I can’t do pull ups. but Im practicing by using one foot on the swingset (yes I use this old little kid playground swingset to do my pullups xD). It’s still really challenging because you know how swings are…

But anywho… You should encourage your newbies to empower themselves and to NEVER think that they should start with less workouts (UNLESS they really need it. I started with 5-6 workouts a week but im young and healthy. Not everybody is that way which is understandable as to why they may have to do less…)

Personal Responsibility. Give information to your audience, and then let THEM make their own decisions on their life style.
But I do love how you do a daily workouts section. It’s brilliant! A huge variety of workouts that you can do daily and NEVER get bored because you have so many of them!

I LOVE YOUR SITE!:)

I sort of mis-worded the second paragraph…
By working out when someone feels like it… I mean
Letting people workout as MUCH as they can :)
You should have an edit button. Just sayin >.<

What should I do on the days that my muscles are killing me after the previos days workout?

1) How often to workout
2) Whether to eat before and after (link to that article under ‘diet)
3)What muscle groups each exercise works.
4)Meal Plan
5)Any info regarding natural suppliments or vitamins you may suggest to aid when starting new workout schedule.

your site is amazing, havnt seen anything like it. So motivating!! xoxo

What about a section where all exercices are explained with pictures and their different form (newbie,medium, advanced) like for the one leg squat.
So when there is a workout ,the exercices will be linked to the pictures and their explanations and you don’t have to reexplain everything again.

Hi guys, I can’t wait to see the new site. It sounds like it will be very exciting! My suggestions are:
* Involve someone who is not too fit and show what sort of results he/she can get (in real time) by doing your workouts and following your diet. Have this person video’d for proof.
* A section showing which particular exercise suits which muscle group. Some of us like to work specific muscles ie, we may have injuries etc.
* A diet section which shows a break down of each of your meals for an entire day, including snacks, coffee etc. We all wonder what else you eat, how often and the portion sizes. Continue with your great recipes too!

These have probably all been suggested already, just giving my two cents worth :) Have a great day!

Dee
Aussie Aussie Aussie, time to work my bootie!

i think you should show what YOU do everyday. is it just these exercises or do you combine it with cardio. also, put on the warm up and stretching. most importantly, i think you have NAILED IT with your new section at the end of your videos that explains each exercise. keep up the good work, you are amazing.

I agree, this would be very nice

A DIET BLOG would be nice. I have NO idea when ppl say eating healthy, watching proportions. I dont know what to eat and im barely hungry. i suggest doing a WEEKLY GROCERY HAUL OR take a picture of every meal and post all pictures together once a week. That would be a HUGE help.

Another suggestion already mentioned before is the before and after photos. How long does it take to see muscle definition like yours. Ofcourse it depends on where you start but for a person with average fitness trying to get sculted and lean 6 months, 1 year? I think people may have a lot of misconceptions despite your article on getting immediate results/effects of exercise.

Thanks for all you do

I tried your kick ass work out today for the first time ever followed everything you said, felt great, really enjoyed it. Im going to start following you but I would like to know do i only do these work outs Mon-Fri and do you post a new work out every day of the week or a work-out for 5 days thru out the week? thanks , your great.

Hi Zuzana and Freddy! I’ve recommended your website to a couple friends of mine and the responses I got were “There’s no way I could do those workouts” and “They look too hard”. Neither of these girls are overweight or too out of shape. I guess a suggestion I would have for beginners would be to try the workouts at their own pace (a timer might be intimidating to someone who is just trying to properly learn the exercise moves)and if the workout calls for 4 or 5 rounds, just do 1 or 2 and gradually build up to the “full” workouts. The first workout I ever did on your site was the 550 Rep workout and I almost threw up a couple times, haha. But I felt amazing (and a bit sore) after the fact so I decided to try more and I’m glad I did. I think you’re both doing a great job!
Love from you MB neighbour,
Andrea

I just yesterday stumbled upon your video in which you mention it’s been 2 years since you started this journey….and you included some clips from your videos of 2 years ago. THAT really helped me, something clicked. I guess it’s because when you see fit people in the gym you never get to see their body before it got that way…..it’s a slow progression and unless you know someone who’s taking that journey it’s hard to see a goal. It’s hard to know what is possible. I think before and after but WITH a timeline. Knowing it took only 2 years for you seems like a good and realistic time (far enough to not feel pressure like “oh I couldn’t do that” but close enough for me to imagine myself then)

Also I love the nutrition/diet section. I think that’s very important to cover. Another part I like about your site (though I wish it had a section) is the emotional/life stuff you talk about (though right now they are “scattered” throughout the site’s videos…..it makes me feel normal to hear that you don’t like working out in the morning, but that you are tired in the evening, or that clubbing isn’t as fun as it used to be, or the energy difference you have noticed. Those are the videos I watch when I’m on the fence about working out or just staying on the computer. :) I watch those and I’m like “ok I can do one” :)

-NZ

I think the biggest thing to help with newbies is stressing that small changes will add up over time. A lot of people burnout from trying to do too much too soon and it’s not helped when we see the videos you put up working out at a high level. Maybe pointing out the long process and transformations in fitness ability you went through would help to motivate and put people on the right track. Just my 2 cents

I think it would be good to have a more indepth section on nutrition and diet. I thin a lot of people work physically hard enough to see results but are let down by their diets.

As mentioned numerous times, if you could list exactly what you eat all day along with portion size that would help people tremendously- just to get that visual and knowledge of what we eat is just as important as what we do. You are an awesome role model and people I am sure would love to know what you are eating to help obtain your great body.

When I first visited your site, I didn’t know who you were, who Freddy was, and if there were others on the site. So a brief intro explaining that would be nice for newbies.
Also I have friends who are afraid to try the pistols. You should let people know that they don’t have to go down as far as you do when they first start. Only go as far down as you can go and still be able to get back up. Also, that they should keep their weight on their heels. If they put the weight on the balls of the foot the knee goes past the toes and that puts a lot of stress on the knee joint.

I love your site and thank you so much for all the great workouts!

Hi Z&F,

In addition to all the good ideas posted here I would add a list of equipment needed to get started: good training shoes – when I was a bodyrock ‘newbie’ (back in January) I started the workouts bare-feet and my heels didn’t like that :)

Thank you again for all your work, good example and excellent workouts (thanks to you I’m fitter and stronger in my mid-forties than ever before!!!)

Good luck with the new site!

I was thinking of this too! Kristin is right, it would take a lot of work at first, but it would be great and possibly even help you to throw together some different combinations that can target different body parts or workouts for different fitness levels that people seem to be asking for.

You should have mild videos to help build up trouble areas from old injuries safely. I can do most of your exercises no problem, but I can’t attempt the ones using my weak spot (dislocating shoulders). It’s like most of my body is ahead of the trouble area; but your site has only advanced workouts, and no beginner variations of exercises to build up the weaker areas.

There are some great tips so far!! I agree all the following:

*link to warm up & cool down
*pics of bodyrock family before and afters, inlcuding some of the amazing stories you have heard from your followers.

*link to beginner workout
*diet plan for the first few weeks including workouts
– I think giving beginners a regime makes it easier to follow, at least for me leaving it to myself to plan the workouts and diet can be overwhelmming.

*Older pics of Zuzana and current pics
*Zuzana & Freddys bio- I found you both incredibly charming and relatable. You two are what attracts viewers :)

*I think you should have freddy or Sean do the beginner workouts, warm up, & cool down to show the versatility of the website to both men and women.

*I like the idea of creating a video of your current eating habbits, similar to the one you did a long time ago where Zuzana showed her meals for the day.

*I think it is important to tell newbies that it is important to make changes to their diet, but if they are overwhelmed to not be discouraged, eliminate one thing at a time from your diet. I followed this process and it made my goals more attainable.

*show a link to Gymboss, I began using an online timer, until I became obssessed with the site. I then chose to purchase my gymboss in pink and I am so happy. Maybe a link to an online timer. Until they are ready to commit.

*A picture gallery would be great. Including pics of the workouts and fun pics of you two, charlie and Cali!!Also your travel adventures showing the importance of living an active lifestyle.

Congradulations for completing your 5 day work outs ~ YOu did amazing and Just also to Thank Freddy for us all for all his amazing talents in catching these work outs and coming working to come up with these routines.
I think you should once amonth or something ask for work out from yoru veiwers and then announce the lucky person who you chose to do there work out that day ! Maybe will give you new ideas and new approaches to other excersices. Over all , I think you guys are amazing , and I agree with everyone ele that a spot for before and aftre photos would be great encentive. For some its about losing weigh and others its about staying fit and healthy , your guys approach has made changes in many lives as well as mine and its not too far fetche either , we can follow them easily and you dont expect to much of us ! Please continue yoru journey and allow us to follow .:)

Cindy
AB

I second this one as well! I like to print them and keep them in a binder. Another thought would be a “my workouts” box where people could save their favorites just like in a my recipes section on food websites, but that would most likely require registrations, logins, passwords, etc and that just may be more work than you’d want to get into.

Please bring back the pictures at the end of the explanation…this was very helpful if I’d written down the workout but just needed a quick reminder of what a certain exercise was. Keep up the kick ass work!

Great idea!

Although I now visit on a daily basis and am familiar with the layout/content, as a newie, I would have found a “Getting Started” page useful. Info such as:

* your bio/background, motivation & qualifications (you look great and want us to visit your site – but as a viewer, who are you???)
* downloadable workout sheets
* a breakdown of the workouts, eg. beginners, intermediate & advanced (or easier modifications)
* descriptions on clothing brand & styles

Keep up the terrific work.

P x

How about when you post the pictures you could add a thumbnail to each picture that newbies can click on for pics of modifications for each exercise. Like if they don’t have a pull-up bar or pull-ups are too hard for them, you can add a thumbnail that links them to a pic of Zuzana using the chairs with the broomstick, or doing pull-ups with the chair.

yes DIET session, Im new here, my friend recommend it… It looks hard this 5 days u did, how about cARDIO? and meals and snacks during those days….
Thanks
Emi

Sorry. I reread the post and my suggestion didn’t really apply to that.

I think letting newbies know right away that modifications to each exercise will be posted as well would help, and also stress to them that even with the modifications to each exercise, they will still see amazing results and that it just takes time. Perfect the modified easier version of each exercise before moving on to the more difficult versions of each exercise. Hope this helps!

Hi Zuzana & Fredrick! I am overweight and older (nearly 50 y/o), and love your website, but I would love for you to show more modified versions of your exercises at the end of your program. You are starting to do that, but that would benefit an old gal like myself trying to meet her weight-lose, toning, and healthier-lifestyle goals! :)

Keep up the great workouts! Love to see Sean compete with you again in the future too!

Not sure if someone mentioned this yet – but I see a lot of people ask what kind of things you eat.

Short version: How about a web or mobile application?

Long version: I’d like to see a web application that I can use to study the exercises and enter personal data such as exercise times to compare with other users.

The App
What I envision is a pop-up window that opens after the user has clicked a button from the main webpage. The button may look like an interval timer icon that is placed next to each video. The user must click on the timer icon to launch the application. When the pop-up window opens the user may select from three difficulty levels of the same exercise presented -or- search a list for a new exercise to display such as from sit-ups to push-ups.

What the User Sees
A stop motion animation movie will play instantly when the app opens. The movie shows Zuzana performing major stages of the exercise. Graphical elements such as text overlay the movie describing step one, step two and so on. The movie cycles through the exercise until the user clicks a new angle of view or clicks the pause button or selects a new exercise from a menu list. Below the movie is where the user may play a sound byte or a video of Zuzana explaining the exercise.

Customizing the App
Users are allowed to customize the application by saving favorite routines to a favorites menu for easy access. Users may customize the appearance of the application by selecting from several predesigned skins.

User Workout Times Database
The user may view Zuzana’s workout times for the exercise as well as enter the user’s own times. All times are stored in a database and presented on a separate webpage that displays the times of all users for comparison. Users may briefly comment on times and exercises. Users may select a graphing option such as a bar chart or line graph to map the user’s progress based on workout times.

Just for Fun
The difficulty levels on the application are defined as beginner, intermediate and advanced. I think it would be fun to see a representation of the these levels of difficulty by representing them as a caricature of Cali, Charlie and Zuzana respectively. The user selects a difficulty level by clicking on an icon of Cali, Charlie or Zuzana and the skin of the application is updated to the appropriate difficulty level.

Summary
For example, the user selects beginner and the icon of Cali is displayed with the Cali designed skin and the movie of the associated exercise level starts playing (Zuzana performing the exercise with text overlay). The user may pause the movie, play a sound byte or video describing the exercise, select from a list of related exercises, search for an exercise or enter and save personal workout times to a database and create a graph of their progress.

I agree with the comment above, an intro would be nice cause I was very confused on who Zuzana and Frederick were? related? couple? or just working together? lol An intro would definitely be helpful.

Another thing that I was confused on was my diet, and its something I also hear it often with other people who work out
“I work out, so I eat whatever I want”
but I learned thru this website and other websites that results come from about 80% diet and 20% workout. So now I am more careful about what I eat.
I believe this would help people be more aware of their diet, so they are able to really show results.
Examples of foods, and portions through out the day I believe would also be helpful.
Hope this helps, excited to see the new desing
:D

I completely agree, this would help so much. Having a visual on portion control and size and what kind of food. Especially since you’re adapting to a new diet :)

Perhaps someone already suggested this, but:

A “Get Started” tutorial explaining your basic approach to diet and fitness (5-8 small meals a day, short workouts more times a week, pushing yourself at max effort, being active on rest days, warm up and stretching, etc’).

A short FAQ with the most common beginners questions (Do you workout everyday, are these the only workouts you do, are you counting calories, do you use supplements, can I workout if I’m very fat/injured/pregnant, are these workouts only for women, what if I don’t have the equipment you are using, what to do if I cannot perform this exercise, which workout do I begin with, how do I know how many reps and sets to do, etc’)

A “monitor your progress” tutorial, explaining how and why you should measure yourself, take ‘before’ pictures, measurements, clothes fit, fat %, etc’.

A “Positive Attitude” section, with tips on how to stay positive and consistent with your diet and workouts, where to find inspiration, how to fit everything into your schedule…

A “Try one of our challenges” section – I am suggesting this because the two challenges I have participated in really helped me with my diet and fitness habits.

Good luck with the new site design, cant wait to see it!!!

Let me tell you something, Muscle is heavier then Fat. If your scale is telling you that you are heavier after the workouts then it is most likely that the workout is working and your improving, gaining Muscle. Don’t get discourage if the scale tells you something different, keep it up with the workouts and you will see and feel the results.
Take care and keep it up.

I think explaining each exercise after a quick demo of the work out has been really helpful and would be especially helpful to a newbie.

What is also very helpful is when you demonstrate modified variations of an exercise of the more advanced exercises in your workouts. For example, the assisted pullup or one-legged pistol squats. I love this because it allows individuals to learn proper form and work toward gaining the strength to do the more advanced move.
That’s motivating and you’re actually teaching people something.

Links to how to peform the workout routine ‘staple’ exercises such as pull-ups, push ups, squats, lunges, etc. with proper form would allow the newbie to learn those basic exercises for which you have many modified versions of in your workouts.

Hope that helps! :)

I agree i would love to see that too. And what happened to the “1 on 1 with zuzana section?”

I think a nice bio about you and why you started this site; how you came about blogging your fitness journey and fitness philosophy, maybe include some pics of your journey. A big question my clients ask is “how often do I need to do this to see results?” Another is “How long until I can expect to see results and reach my goals?”
I do appreciate the explanation of the exercises at the end of your routines, they are most helpful and I definitely see the teacher in you : )
BodyRock on!!

Love your site
I think as a newbie I would like to know if you can pick whatever workout to star… also… can you repeat it in the same week…. and I would like to know if Sean is feeling in better shape now that he is working with you..

all the best for you guys
from Miney .. in Baja California Mex

this probably isn’t the right aea to post this but I have thought of a couple of workout names ( not to sure if they have already been used)

# the heart starter
# the after burn
# feel the pain for maximum gain
# the fat shredder
# fat exterminator
# lean and lovely
# get up and go
# butt kicker workout

Hope they are original and that you like some of them… thanx again for all you do.

Lauren

Along with giving us direction and instruction on working out, how about giving a suggested menu plan? Like how many grains, meats, and veggies and fruits? Even if a person works out for an hour a day there are still 23 hours after that to undue everything they did in the gym! Just a menu suggestion for an average person so that people have a guideline to follow :)

Try a ‘green smoothie’. Blend fruit & green leafy veggies.
Example:
1 banana, 5 strawberries, coconut water & LOTS of spinach or kale. You can put flax seeds or half an avocado to add fat. Or add hemp seeds for more protein. This can be 2 servings. The fruit masks the taste of the greens. It tastes great and is very nutritious. Blend it in the morning and take it to work with you. (put it in the fridge or a small portable cooler)then drink it between meetings on the run!

First off, as tons of others have mentioned, I just want to let you both know that your site is absolutely AMAZING the way it is. But of course, improvements can always be made.
Once again, as stated before, a breakdown of which muscle groups are being targeted in specific workouts – and the individual excercices – would be really helpful. I know when I first started doing the workouts (not so very long ago) it seemed like I only felt it in my thighs. But I realized pretty quickly that it was because my form was off.
I also really liked the idea someone had of adding a section with before and after photos of followers, as it would highly motivating. I do realize, though, that sorting through the sent-in pictures could end up taking quite a bit of your time… but just a cool thought.
Finally, I think it might be neat to have a forum, or something of the likes, where us fans could start our own discussions and topics, since there really is no way you guys would be able to answer all our questions.
Can’t wait to see the new changes, and keep up the great work!

Tell us what part of our body it targets. Explain to the women how to get toned if they don’t want to get too muscular. A way to do these exercises if we don’t have the timer that you have. Explain how often we should do different workouts to see results so our body doesn’t get used to it. I have enjoyed these new workouts with the explanation at the end. I just have a problem with wanting to move sometimes because I’m so tired with two little ones. Could you tell me when is the best time to do a workout?

Hi Susanna,

Ive just started using you as inspiration! And are using your Beginners Workout videos as a starting point but wonder which videos should I move on to? I think it would be great if you could have them sorted on your revamped website so we could progress towards becoming advanced? Also, I am so very pleased I found you on the internet as I love your approach to fitness, it seems so attainable! You make me want to do it!

All the best
Lee

Hey guys, I really love the difficulty of your workouts; it’s great to be able to finish my whole routine in under half an hour. Your instructions are always clear, and I appreciate how you give easier alternative exercises if the exercise is particularly difficult to complete.

My only suggestion would be to create a larger introductory series for beginners. In other words, a series of workouts that go from beginner to intermediate to advanced over the period of a month (or so). This would give newcomers to the website a way to break themselves in to the more difficult workout routines.

Also, it would be great if you graded your workouts on difficulty. That way we can know what we’re getting into before we start. And if we’re not feeling well we can choose an easier workout (or vice-versa if we’re feeling awesome). Then we can sort workouts by series, body part, or difficulty.

Hope that helps!

Best,

-Eric

I agree with all the posts.

Definitely include a good warm-up. For instance, I used to compete in fitness sometime ago and still consider myself to be in decent shape. I decided to kick it up a notch when I stumbled upon your website. After 3 days of intense 20min workouts, I ended up sufferring from delayed onset muscle soreness (even though I warmed-up). Then, I bent down to pick something up off the floor and pulled both quads! All those explosive exercises…Intense stuff!

Perhaps a program that isn’t too intense but still gives a decent sweat and burn. I found your beginner workouts too beginner (for myself anyway) so perhaps somewhere in the intermediate category. I love your workouts but a little apprehensive about re-injuring myself. Can’t wait to see what you come up with.

Maybe you can include a section of the what-to-do’s when injured, cautions, and what signs to be looking out for when one over-trains, etc.

Keep up the good work!

Cheers,

from Canada.

Pls include a warmup vid and your stretching vid in the newb section.

Also, just yesterday I came up with anidea that would make it far easier to access WO’s. Instead of a multiple page scroll back through time (unless you can fit the scroll all on one page), how about an on-screen calendar that that can be flipped month to month, like most any event calendar online. That way the entire month’s worth of descriptions and names could be viewed at one glance. Another item to add to each description could be how long it took you to perform the WO.
Thus, when we’re randomly choosing, we can get a rough idea of how long it might take. Some days we might only have time for a 12minuter while other days we can allot the full 1/2 hr.

Beginners help for those who can’t do push ups.

Also some common substitutions, such as chair-boosted pullups or the hand-assisted version of the ninja jumps so many find intimidating at 1st.

Woh! I totally agree with ixita! I was just thinking of that….it would be sooooo awesome to see like what you eat for Breakfast and all meals really in a day. Atleast an idea anyways…maybe you don’t want to get too personal, but all your recipes are just so helpful and it would be great to hear more and more detail what and how much you eat paired with your workouts!

Thanks!

I’d like to say I really enjoy doing your workouts, I feel great throughout my day and I feel like I am working harder than when I would spend an hour working out. Anyway,my suggestion is to have a random workout button. It’ll be fun and I think a lot of people would like this (: Well at least I do. Keep up all the hard work and great attitude. I actually feel like you want to help me get fit, thanks to your fun bubbly personality. I hope to one day be close to as cute as your body type. I wish you both the best.

In addition to all of the great ideas people gave you already I want to mention something else. You often say in the videos that you do have a great community on your site. Maybe it would be great to set things up like a real community where the commentors could have profiles with pictures etc. Maybe also a little forum where people could discuss instead of only commenting. If people had to register to comment you do not necessary have to administrate each post – therefore the discussion would be more easy.
But I guess this might create tons of techical work – so at the end I am just happy as long as your site exists somehow – could not imagine living without it ;-)

Hello I think a great idea for your website would be a section for begginers where people would publish their succes in fitness how they did look like and how they look now…with lots of pictures I think its a great motivation for people around

P.S. my english is a bit bad sorry about that
:) have a nice day

Oooh. Awesome idea. Before and After pictures would be extremely motivating!

Hi!!
I totally agree with JK – a meal plan would be fantastic and really helpful!! I looooooooooove your site. Thank you so much for everything!!

I’ve noticed that people are always asking you about your diet and you always reply with small portions 5-8 times a day. It answers the question but people still want to know more. Maybe if you included a week’s schedule of what you eat in the FAQ section, as well as telling people that you eat small portions 5-8 times a day, you wouldn’t get as many questions asking about your diet all the time.

P.S. I love your diet vids. I hope you make more of them!

When i found your website (11 2009) and decided to follow up the main questions were – which workouts are best to start, which of them suits best to my condition? what are guides for training routine/system – how many times per week to train from the beggining, how to choose wourkout rutines (muscle groups), should I repeat the same wourkout for some time and then start another and etc.? Also would be grate in the newbies place to find explanations about the training metods you use, what it is time challenge, interval training metod and etc. why they are effective.
Thank you for incredible work! Love your site, don’t imagine a day without you guys :) Keep on moving!

hi guys!yeah, i agree that some before and after photos are always motivating for beginners!!! its the first thing i show my new clients to get them excited about starting!!!most importantly for new people is to ensure their safety and proper form.
:)

hi zuzana and frederick, I wasn’t in town las week and the last thing I saw was the video about being vegetarian, and I am a little lost, what happen finally? are you vegetarian?, are you drinking milk?, please I would like you to share your current diet and help us with vegetarian recipes if you are, Nnd I never saw the recipe when the water cut :)

thanks! and please answer to me, I admire you and would like to know if you eat meat or not =)

She’s said it many times: she does only the workouts posted on the site ;)

Hi Zuzana and Freddy! It’s the first time I write to you although I’ve been following you for a long time by now. I’m definitely not a newbie but also I cannot keep up with you.
I have a suggestion for you: please make an easy accessible link to your warm-up and stretching routines. You can include it in the beginners page or elsewhere but it’s important to easily find it.

I liked the fact that you didn’t use any accessories in the latest workouts. But Gymboss is definitely a must – I’ve got my own few months ago.
See you soon!

With a million Tupperware containers!!! LOL

It’s hard! It just takes a lot of forward planning :)

I always have dried fruit or nuts in my bag and munch a few handfuls when I’m peckish. Quick, healthy, not messy. And I always carry water.

Zuzana, THANK YOU THANK YOU THANK YOU for your hard work. You are very creative, down to earth, you motivate us and have helped me achieve a lot!

For the newbies…

A very good friend of mine, told me about you. She promised me that if I keep up the work for a month, if I eat well (and by that she utterly excluded ANY processed food, including meats (grandmas chicken and fresh fish might go)) I will become addicted to exercising and that my state of mind would be amazing. Which was 100% true.

My advice for the newbies, push yourself (even if you exercise a little bit every day) to hit the 1 month checkpoint. Do something every day! And don’t forget about the food. It’s so so very important.

As far as the website and the newbies… A one month plan? with something every day and general dietary reminders included in that plan?

Good luck with everything and lots of love for u+F.

I think it would be nice, when you sort the workouts in levels. Perhaps it is easy to say 10reps for Beginners, 20reps for Profis and 50reps for Zuzana [;)] for example.

After this i would like to see the workouts in muskelgroups. So you can collect your one Training for your problemzone.

I love that you are explaining the movements of each exercise! It helps a great deal. I think an archive that shows the explainations of the movements would be helpful so we wouldn’t have to go back and search for the video for a movement we forgot how do to. I write my workouts down everytime so I can compare results and sometimes I can’t remember exactly how to do some of the exercises :)

just a thought :)

Maybe you could demonstrate some modifications to more advanced moves. That would give newbies the tools they needed to jump into the workouts you are posting. It’s just frustrating to go from nothing to falling all over yourself trying to do one legged squats and burpees. I remember when I first started, each workout felt more like an epic failure than progress.

Hi guys,

I think it would be a good idea to have a section for beginners workouts that people new to the site can do to “get up to speed” to then join in with the current workouts. I would love for my girlfriend to start doing some of the workouts but she just isn’t strong enough to do a lot of the exercises, particularly those that incorporate pushups.

Keep up the good work guys.

Also I’m wondering what type of workouts Frederick does?

Could you please please please and pretty please do some workouts that are intermediate in difficulty. Every time I try to copy Zuzana, because I am not as fit as her, I get disheartened and I ache for days afterwards. But I want to do training that pushes me, so can you put some routines up that are fairly difficult, not too easy, but not absolutely killing,

Thanks very much for all your effort!

Hi Zuzana and Freddy,
First of all, thank you for being you.
I found your web page a while ago and have faithfully been watching and following your exercises, tips etc. since that day…:-) and I must say that you are a true role model… but what I really miss and would love to get more information about is the food/diet… the portion sizes, what your last meal of the day looks like and basically what you feel when it comes to your hunger level before you go to bed for example.
I love to watch your clips when you cook and to see your portion size.. that is very helpful.
Even if I know that the nutrition counts like 70-80% I find it hard to stay focused specially in the night.. Maybe you have some kind of encouragement, inspiration or motivation that you can share with me/us when the hunger/cravings are kicking in :-)
Again, thank you so much for sharing your passion with us :-)
Laila

Because I am new to your site, and I really love it by the way, I would like to know more about food topics. You really cover the workout end but as a beginner I would like to know what I can eat and drink as a beginner. For example: you are in a coffee shop, are you drinking coffee? or is coffee a no no? what about whole grain bread or red wine?

Totally agree with ”raeNYC” :)

Can you tell me the name of the video that shows the 2 years progress? I would love to see it and maybe get the motivation needed!

I would love to see an approach for different needs, different goals, tone but not muscular or only losing weight, I want to be like yours but some of my friends feel discourage because they do not want muscles. Also, how the routine should be for a person who is overweight but toned vs than a person who is skinny but not toned.

Is is possible to tone a body after loosing weight? is it possible to get nice stomach after pregnancy? I think all your viewers can help you with their testimony and you can help those who are unsure we can do it too!

In my case I’m skinny but my body is screaming the need for exercise and I’m working with you in achieving my goal.

Thank you for your dedication and inspiration.

I agree that it would be nice if you guys included some sort of introduction about yourselves. Before and after pics of people using the site would be fun. And also, I have a lot of trouble accessing older videos. Not sure if this is a problem for everyone?

yes that is a great Idea. I wouldn’t even mind submitting my own before and after photos from using body rock. It would show new people that even someone like them can transform their body through hard work and motivation to achieve the body of their dreams

WOW BarbaraG excellent feedback, your ideas are great!

You could create challenge. For example, we post pictures of us before, we follow a series of workout and a clean diet for a month, we write our objectives goals etc… and after a month we show the results. it doesn’t have to be a contest, but just an encouragement that everyone can do what you do :D

Hola chicos..

For me when I was a “newbie” was the nutrition part, it took me a little time to start making the changes, what stuck with me was that u always repeat, ‘lifestyle’ and once you start is just great, and what helped me, was to set small goals, I too sometimes I was or I am scared of some of your exercises, I will just keep trying and to do just one rep was nice, then everyweek, add one more rep, and so on, how do you want to feelor see yourself in 1 month? then set that goal, small steps goes a long way! hope this helps! and I agree with another writter, how you explain the exercise at the end is neat!

gracias! ;)

Hi guys,
I think it would be great to include the following:

1.Introduction about yourself (for ex. background & certification).
2.Include before and after photos of yourself.
3.Let them know these are the only workouts that you do 4-5 days per week.
4.Tell them your outfits are from Lulemon.
5.What muscle groups each exercises are targeting
6.How much fruit and veggies you’re eating 6-8 times per day.

This way it will eliminate all those repetitious quesitions.

Good evening,
i’m Carlotta from Italy, i think that Zuzana is very good with her exercizes. I’m a pharmacyst but i’m also a personal trainer.
I think that this site can propose something about integrator!;)
It’s an argoment that is really interesting associated with sport!
Thanks
BYe

I don’t know if this will help but I slice up fruits and veggies for snacks at work. If i’m really busy on the computer but hungry and don’t want messy hands I’ll dip apple slices or veggies in natural PB, or munch on a peeled orange w/ cheese chunks. There are a ton of varieties :) it’s quick and clean and works for me.

i think you should explain how to make a workout of your own. what’s needed and what you have to think about when thinking through it

I’m sure most ‘newbies’ take one look at a fit and healthy person and say “I don’t have time for that.” A lot of people think it takes hours a day everyday to be fit. The best part of working out with you, Zuzana, is that we’re not even spending an hour a day working out.

When I got serious about fitness, the way I wanted to look wasn’t my motivation. It was the little things like waking up with the sunrise to do my workouts. Eating smaller portions because it gives more energy to not eat so much. I felt like the small changes I made were easy and somewhere in the process of building a schedule in my life that included the mini fitness and healthy eating goals I’d made, I started looking like I’d always wanted. It’s not about looks now either, it’s just a way of life… a great one!

Newbies won’t automatically understand fitness is a lifestyle, not a fad “weight loss program”. Knowing different diet approaches and fitness schedules get results is helpful, because people may be more open to realize they can have their own way of life with the results they want. That’s why YOU are so great, because you give us tools to build our own fitness and healthy eating lifestyle.

Maybe what would work best on your site is if us “non newbies” could respond with you giving tips and motivation to the questions of the newbies as they ask them. It would keep the information they get real and raw, not like edited testimonials from people that may or may not even exist. The coolest part about your site is how it’s live and interactive. Newbies who see real people struggling and succeding at your workouts, like we do will be more motivated to do it themselves I think.

Good luck with the new site!

I just found your website a couple of weeks ago and so I would love to start doing a routine and ur meal plan. If you can maybe make a 7day starter week plan with a food diary and workout plan that would really help me get started on the right foot. Thank you for all ur post and videos they are really great. You look awesome and your an inspiration to all of us.

When I look into beginning an exercise program, I want to know a head of time what type of equipment I would need in order to get started. That helps me make sure that I am prepared to begin a workout program. Instead of starting a workout series only to find out mid way that you don’t have all of the necessary equipment to even finish your hour workout.

You could even give a break down of equipment needed for beginner, intermediate, and advanced workout series.

Just keep in mind, most people who are beginning a workout program won’t have most or any type of workout equipment.

Hi Zuzana and Freddy,

I’m actually new to your website and your workouts. I really appreciate what you do and I enjoy watching your videos : it really inspires me!! Now, I suggest you to put a section where we can see the different exercices you do in your workouts and how you do it. I really like to create my own workouts starting with the one you do (I like to do yours but sometimes it is a little bit to hard for me). To do so, I always have to look at all the videos to find an exercice that I can do and that I like. So you could put the pictures of the exercices and their names or put the part of the videos where you explain it. =) Sorry for my English, I actually live in Montreal (not so far from you guys!) and speak normally in French…

Continue your great work! Thank you!

Hi!
What do you think about a kind of The Biggest Loser? Do you have a neighbour which would love to make a change without paying a penny? I guess that would be a great ideea.
I wish you both to get the best!
Mariam

hello… first time i ve done this exercise at 04 april 2010//// util today. . . that i v done this for 2nd time.. so i have t say t y gyies really thnk u. . im so happy with my body.. today for first time iv one my pistol nd kozakek and i can se my 2 upper abs.. thank u so much. … u are an inspirtion for me.. have a nice day. . see u tomorow..

sore muscles, when to take a day off, and when to go continue on

Newbies tend to be less motivated and scared to actually try new things. I think they tend to work best with plans that are specific, with short time engagements and minimal equipment each day. Something manageable.

For example, create a “newbie” training plan – something to do for 5-6 days each week for 2 weeks that takes 15 minutes or less each session with minimal equipment.

I personally dig your bodyweight interval workouts, so as an example, you could incorporate 2-3 interval workouts in the plan, but start ‘em on like 4-5 minutes the first time and build on that for subsequent sessions, challenging them. They gain confidence, gain momentum.

Also, you probably want to brand it somehow – the BodyRock FireStarter or some such, see if you can’t get people excited about “passing” it – sell (or give away somehow) t-shirt/exercise shirt or some other little token that shows people are proud of getting started on the path.

Inevitably most folks in my country (US) let fitness go by the wayside because of time issues. Some intro routine that shows time doesn’t have to be a huge factor or that they can still watch their kids while doing bodyweight exercises might go a long way. You want to cut down on their excuses…

And maybe part of your FAQ ought to focus on excuses? Responses to “But I have kids to watch!” Or “I have no time!” and “I’ll never look like that!” might add some value.

Keep doing fun work!

I thing it might be a good idea to write down the most common questions with their answers right on the home page like:
Zuzana do you do any other workouts besides these ones?
No.. this is all I do.
Zuzana how much do you weight and how tall are you?
Answer.. I can’t remember ;)
Where can I buy the timer you use?
Link
I think it won’t take much space.. and will be helpful.
Best!
Gaby

How long it will take to see results from doing your workouts and eating clean?

Hmm maybe you could put markers on the daily vids on what intensity they are so it’ll be easier to choose from depending on your level of fitness.

yay, I was able to track my comment back haha. ok, awesome!

You new approach of demonstrating and explaining the exercises after your routine is a fine addition and of course should be continued. Also, the suggested alternatives to some of the harder exercises are great; the pistol squat for example. I really admire the way you work out with little or no equipment. You find a way to exercise! That is impressive; as is your ability and determination to push through the really difficult portions of the workouts when a lot of us would just stop. It was fun to see you include an exercise partner (I think your brother in law) in some recent sessions. I would not mind seeing something like that again.
Best Regards
Don

Hello dear Zuzanna and Frederick!
First of all i want to say you both BIG BIG BIG THANK YOU for this site,for motivation many people from different countries to do your great workouts,to watch for diet and nutrition! It’s so BIG work that you are making for us!
When first saw your workout i was impressed about your body and workout and how you do this!
I agree with comments about intro – it will be very good!
I want to read and hear from your video how you say :”Push!You can do it!” – this words saying by you so helpful to stand from the chair and make the workout! Now iam your fan and iam very thankful for this site!
I like all information here!
Wish you all the best! And once more THANK YOU!!!!!!!

I didn’t read all the comments, and this is a little off topic, but have you ever considered inviting some of your viewers to work out with you? It would be fun to post a group workout!!

1. Your background
2. Diet examples, menu planning help
3. Can you really achieve your physique with only body weight exercises
4. How often you workout out and how many rest days in between workout days
5. It would be nice if you added the warm up and cool down with your exercises. I like to follow along with you when I am doing your routines.

First, let me say thank you for such an amazing site. You provide a lot of helpful information, innovative workouts, and great motivation. You do this with such warmth that it makes it less intimidating for us newbies.

Although I have been a frequent visitor to your site for quite some time, I am new to doing your workouts. Mostly because I kept thinking there’s no way I can do this! So as a newbie to your workouts, here are some things that I think would be helpful:

Detailed explanations and pictures of the different exercises. Much like the older workouts you have posted, there were detailed pictures and explanations listed under the videos. Similar to the ones in October 2009. Seeing each move’s starting and finishing position was helpful.

A list of all equipment used listed at the bottom of the video. Or maybe an FAQ section with all of the equipment you use in all your videos with links, in case people would like to purchase.

Modifications. As a newbie and someone with knee problems, I’d like to see alternatives to exercises that are stressful on the knee.

I agree with some of the other suggestions of seeing pictures of people’s progress doing your workouts.

More nutrition and diet advice for people who have weight to lose. Maybe a sample weekly menu? I know for me, I have no problem committing to the exercise, but it’s the dieting that I get confused about and usually causes me to fail.

The last thing I can think of is that when I watch your videos, I always wonder if I need to do more cardio. I know you say if we follow your workouts that it’s enough cardio. But as someone who wants to lose 30lbs I’m always wondering if it’s enough. I look at how amazing you look and think to myself that you probably didn’t start off chubby like me, so I need to work harder to lose all this fat. So I guess my long-winded question is, could you possibly do some workouts geared for people who have a lot to lose?

Also, congratulations on your new diet approach! I’ve recently switched to vegan and have made some mistakes along the way. I had no idea how many carbs and calories I was consuming by eating so much fruit! I’m looking forward to seeing your new recipes.

Again, THANK YOU for a truly inspirational site. I always look forward to checking your site every morning and I get so excited when there’s a new post. You guys are doing a wonderful job and I appreciate all the hard work you do. I’m a huge fan!

You should add after how long can we expect to really see the changes on our body, depending on how intensive/frequent are the workouts.
It’s really discouraging to workout and see nothing changing.

Hey,

this is my first comment, but I am fairly new, so this is what I think would help me:

- a list of excersises you do (each excersise named and explained how to do them and which body parts they train and how one could make them more easy or more difficult)
- some basics like: Do I have to switch excercises every day to other muscle groups (like Bodybuilders are doing it) or can I do any of your workouts at any day, even if I did a similar one teh day before (so I might train the same muscle groups two or three days in a row… I cannot figure out, if I have to wait a hole day for regeneration with your workouts or if they are different for muscle growth because they are mostly bodyweight excercises?
- information if you do any sports beside your workouts – cardio like jogging for example

Hm, that’s maybe it for the moment :)
What I think is especially great (everything is great on this site, but this especially): I like that you started explaining the moves of each excercise in your videos and the pictures you posted below. I also loved the workout videos where Sean and Freddie are involved. It would be fun if you involved some people once in a while :)

Thank you for this site! It’s awsome!
Leyla

I think it would be really helpful if you had a section called “Exercises” or whatever you want to call it up on the top of the task bar. You could have a list with 20 second clips next to each label. Then, in each of your daily workouts, you could highlight each move in blue (like the links) to the actual exercise page. This way you won’t have to go through how to do each move in each workout segment? You can just go to the section “Exercises” and click on the move (for example, if you don’t know or forget what a Burpee is) and you can show a 20 second clip on how to do it. I know this would be helpful for me when I haven’t done a particular workout in a few weeks, go back to beat my time, but forget what a move is! I often do your workouts at the gym so I don’t have access to a computer or picture.

Hello out there in workout land,
Job well done as always. The only thing I can suggest to you for your beginners is to explain how important it is to do the warm up and what you do yourself for warmup. I get clients that tell me it was 80 degrees outside so they are warm. They don’t understand the importance of lubricating their joints and bringing up core body temp. Nor do they understand preparing the body for these type of plyometric type moves. So, I think it would be worth it to spend some time explaining what to do for warm up (even tho it sounds mindless), at what intensity and for how long. It’s amazing how some people try to skirt it. Not only that, they do not understand that at a certain point (age) you can really hurt yourself if not properly prepared. I hope this helps. Keep up the great job!

Cheers!
Moooooooo!

I wanted to post this article because it is very relevant to what Freddie and Zuzana have been saying about exercise and the human metabolism and also how exercise increases fat burning
http://well.blogs.nytimes.com/2010/06/16/phys-ed-a-workout-for-your-bloodstream/?src=me&ref=health

hope you guys get a chance to read it

Zuzana, I am so pumped about the new site design you are planning. I found your site on Youtube watching different exercises and thought it was awesome. I have only done a couple of your workouts because they are so intense. I can only do baby push ups and not very many of those. I can not do any pull ups which I get angry with myself over. I have been going to the gym for the last few months and lifting weights, I can see an improvement but I am not where I want to be. I remember you saying that you were using 5 and 10lb weights in the beginning and thought you were doing alot.That is where I seem to be stuck at. I have also hurt my left knee, doing lunges I think. I always try to watch to make sure my knee does not go past my toes but somehow I have hurt it and I was putting off going to the doctor but I think I am going to have to.
The questions I try to figure out are as follows:
How long did you work out in the gym before starting the website?
How did you set goals for yourself?
How can I modify pull ups/pushups so that I can do your workouts?
How tall are you? Just want to know that for some reason.
I hate to run and feel like I literally can not breathe when I run. I can barely do a minute of running but I can walk, do you have any suggestions and is running still necessary with your workouts?
Everyone wants to know where you get your workout clothes.
I look at you and say that I want my body to look like yours and it is hard for me when I have worked out so hard (even for just three months) I think just getting to know where you started would help. Have you always exercised, were you athletic when you were young, or did you just happen upon it and decide you wanted to live healthier?
I myself am 32 with two children 14 and 11. I have never been athletic and really never exercised. I would start for a week and then give up. I am not over weight. I am 5’1 and weigh 102lbs. so I feel like this all should be easy for me but I do get discouraged about it. I go to the gym and all of the people are more like you and I feel very intimidated so I work even harder, which is why my husband thinks I have hurt me knee.

Another thing, sometimes when I work out I am sore for the next day but fine after that. When I did your workout I hurt for two full days and alittle on the third day, is one better than the other.I know if you are so it is working but I don’t know what is to much or is there a to much?

Thank you and Freddy for all that you do. I would love to be able to help others become stronger and healthier the way you do and I think everyone on this site sees you as friends even though none of us have met you personally. I hope you do not feel that your lives are being invaded by the questions you are asked but you are such a wonderful role model. I have even shown my 11 year old daughter your site and she wants us to do your workouts together.

I hope you both have a great day!

Carla from Memphis, TN

Hey guys!!
This doesnt exactly pertain to the “getting started” section but I think it would be helpful if there were any easier way to search through the old archived videos. It is a little tough going through each page one at a time.

Love from Florida!
Brooke

I always get an “error establishing database connection” when ever I try to open some videos and some archives such as “fitness tips”…. But I just found your site and I started the 5-Day Challenge three days ago and I LOVE IT! Seeing you work out and also the short session keeps me motivated, you are awesome! The only thing I would have liked to see more of in a newbie area is mabe how you started out, Have you always been a fitness enthusiast or was there a certain starting point, a before pic would be cool. keep it up, I’m looking forward to future workouts :)

Dear Zuzana and Freddie,

As a relatively recent convert to the Zuzi religion, I’d like to first offer my thanks. You must tire of hearing it, but you two are truly inspirational. On the subject of your proposed starter page, I think one of the best things you could do would be to put together a couple of new basic beginner routines.

One of the most attractive aspects of your training regime is the brevity of the workouts – it’s hard for anyone to argue that they can’t find 15-30 mins in a day to maintain their fitness. But the basic beginner routine in the workout archive is actually one of the longest I’ve come across on your site. My wife has decided she wants to begin training, after seeing me pouring with sweat following a recent 12 minute session, but the length of the beginner workout has dampened her enthusiasm somewhat. Your philosophy of regular, intense, brief workouts appeals to so many people, but I think for beginners in particular the short sessions make it seem achievable.

Thanks again for all that you do for thousands of people (not to mention what you do for Gymboss’ sales!). Can’t wait to see the revamped site.

LP
xxx

short videos – with and without equipment – for each muscle group would be great!

like a video-”encyclopedia” with excersises for abs/legs/butt/arms,… – would be easy to find matching excersises for each muscle group :-)

I agree! A motivation section would be awesome…and it would also create even more of a sense of community to be able to see what other “bodyrockers” have accomplished :). I know I read through the comments to see if anyone’s made progress with the workouts and it’s always super motivating when I run across one.

When I first started on the site, I found the Absolute Beginner’s Workout immensely helpful. It was the only one that seemed doable, and being guided through the whole process made it easier to just concentrate on the exercises. I think one or two more videos like that could be really helpful.

I also found the fitness and life tips very motivating – those on the reasons to work out, why women shouldn’t be afraid of weights and on how often and at what intensity you should work. They take on some of the myths that can be real motivation killers.

On a side note, the Body on Fire Workout was the first one I did after the Beginners Workout. At that time (April 6) I was only able to complete 3 rounds, and that with lots of breaks between exercises. Today, I was able to complete all 5 rounds (ok, still need to hold onto something for the pistols), and I was still able to talk and walk afterwards.

I am very happy to have found this site – and so happy about those fast and visible results. Thank you!

I recently started watching your videos, and loved them, but I think it would help a lot if I kind of knew where to start. some of your workouts require Pull ups and I can’t even do one. As a Newbie my Question would be “Where do I start?”

I suggest you break down your routines into beginner through advanced and maybe show how certain routines can be modified to become advanced.

Nutrion is a big issue. What kind of nutrion intake does it take to get into the shape you are in? For example, a sample weekly meal plan you have based on your calorie intake, etc…

The fact that you are in fantastic shape motives the rest of us!

Cheers!

Hi Zuzana, the only thing I would consider for the newbies on your website is a small space with either links or the actual calculator for people to be able to calculate their one rep max/ calories burn during your workouts/RPM/KCal/etc. etc. all according to their age, weight, gender, that will give them an idea of how far they can push their bodies and not end up throwing up. Other than that, I can’t wait to see the new and improved site.. I love working out to your videos! Keep up the awesome work and much success for you and your hubby in everything you guys do!

:Dee

“Think little goals and expect little achievements. Think big goals and win big success.” – David Joseph Schwartz

Hi Zuzana, do you know any good recipes with asparagus and chicken? thanks

i cant get the summer circuit fit work out with 7 videos to work…will someone please see if it’s just me or is the link not working??! thanks a bunch! :)

Like what everyone else said, motivation is a big problem for beginners. Posting your older videos would not only provide some motivation (as others said, showing that you didn’t always look the way you do now) but also provides some simpler exercises for people that can’t do the workouts you do now (like myself).
Also, as suggested above, an intro about you guys would be cool. Who you are, why you decided to start BodyRock, why you move so often (though that’s really more a personal question from me, I suppose).
Also, maybe some realistic fitness goals–how much you can expect to lose in certain periods of time by eating healthy and exercising.
And I personally really like ozziepossum’s idea of getting someone who isn’t in amazing shape and videoing their journey.

There is a rep calculator?!?!?! I never know how far is far enough when it comes to pushing myself. This would definitely be helpful!

Good point Andrea. I was going to ask if the new BodyRock site could include just a tip that when starting out maybe do a couple less reps and focus more on form. I am just now getting strong enough to keep up with Zuzana and I have been with BodyRock since December!
Other than that I think everything is wonderful and I really love the new breakdowns.
<3 Megan

I love your site. I used to be super active and bodybuild almost religiously… then I became just as passionate about being lazy for a couple years after some hard times. I know from experience that no matter the excuses, it’s ultimately up to me whether or not I achieve what I desire. Your site provides me with a variety of workouts I’d have never imagined to try before(used to do primarily resistance training) and the motivation of an incredibly beautiful and athletic woman showing me she can do it(and for a guy that has always prided himself on athleticism, it’s not easy being bested by a woman :P).

Things that could help beginners, though: more breakdown in the archives(change that name.. I would have never guessed that the “Archives” were broke down the way they are if I had not gone in and looked. Name it something like: “Find Your Workout” or something).

Also, I like the idea of people being able to contribute
their photos.. or maybe even a forum. I’m not much of a forum person, but I know that a sense of community really helps to motivate some people. – - Of course, forums can be tedious if they require moderation.. *shrug*

Anyway.. I have no complaints and think you’re providing an exceptional service just as it is.
Thank you so very much.

Gary

Zuzana, because you’re in such great shape, as a beginner it can be a bit intimidating. The “bikini body” workout where you showed a clip of you when you first started working out made me feel like you were not some kind of super human, that with dedication we could all look as great as you. However, it never really showed your full body. I think you should add a bio, before and after photos, and maybe(if you don’t mind sharing) your weight/height before and now. I have been working out with your site for 2 months now and I am growing a six-pack, my butt has lifted inches, my arms have toned up, I’ve lost six pounds (from 129 to 122 lbs on a five-foot-three frame), and I’ve never felt better. a simple meal plan would be very helpful because, as we all know, it takes a combination of healthy eating and exercise to be fit.

I love you guys.

I agree! I miss the pics a lot when you post some workout that doesn’t have pics, and the motivational pics are great idea too!

This isn’t necessarily for newbies, but a great advertising tool would be t-shirts. I’ve heard the word “bodyrocker” used a few times by other viewers and I think it would look great on a shirt. Just sayin’…but I would buy one.

I went directly to youtube.com and searched for them there. I found a playlist that has all 7 videos in it.
Hope this helps!

Bree,
I do the same thing…I read through the comments to see if anyone has made progress, because I have myself, and it is extremely motivating. I began here in Feb 12. 2010, and have transformed my body faster doing these workouts in 4 months than anything else I’ve ever done! I have a gym membership and have always gone to the gym 5 days a week doing both weights and cardio, but haven’t achieved the results that I’ve gotten from doing Zuzana’s workouts! So, these do work!!!

I would love to see (or possibly be?) newbies with photos/videos along the way. It is tough for me to even workout everyday much less such an intense routine. I have only recently become a gym goer and left my couch potato days behind. I love all of the fitness videos and can’t wait to see the updated site. I personally would love workout log examples and how to gradually ease into the program. Thanks for being so awesome with all of your videos and advice I can’t wait to look half as good as you ;)

Just started and have only done a few of your workouts but I love that they kick my butt. I really love the most recent batch since you moved to Canada because they require no special equipment. Maybe a list of routines that don’t require any additional equipment. It would also be useful to show modifications or substitutions for some of the tougher exercises. I have to switch up some of the ab work since crunches put too much stress on my weakened pelvic floor (having kids can do that to you) so I love that you do a lot of ab work from the plank position and switch one of those in most of the time when you are doing crunch type routines but wonder if I am doing the best ones. I really liked your post about waiting 90 days before looking to see any changes – reconfirmed the need to be patient and that you have to be in this for the long haul.

I think this is a fabulous idea. I am new to the website and recently decided to get fit again. I love all your videos and your exercise routines are great however I often struggle with coordination and flexibly. Since I only recently started exercising my body doesn’t bend/stretch the way you do and therefore I am incapable replicating the same movements. I think some videos on how to improve posture, flexibility and coordination would be a great help.

I’m a newbie. I’d love to have access to a database of all your workouts organized into groups of easy, medium, hard. It is also great for beginners to have easy access to the exercises that don’t need any equipment. I’d also like it to be organized in what types of equipment is needed. You’ve got an excellent selection of exercises for us to choose from…thanks so much for all your hard work!

I think it would be cool if you guys had some kind of a scorecard to post our times or results after we try your daily workout. So we can see how others are doing (around the world) and if we are beating eachother. It would help our competitive nature :)

I just started with the beginner’s workout last week, and I’m really enjoying it.

As far as a new site design, I’d say more stuff about you as a person.

Also, I think more stuff geared towards beginners. Obviously, keep all the other stuff on the site, but to have a dedicated section where beginners like myself can go and find out whatever they need to know as far as equipment, routines, stretching, motivation, diet, etc. would be tremendously helpful.

Perhaps also a weekly newsletter or some sort of thing to keep the motivation going with some extra tips or something of that sort.

Whatever you do will be fabulous. Sending best wishes from the United States.

Good idea…I always write down the exercises and often its details (how to perform them including notes about leg and arm positions for example)as I exercise outside and away from the computer. This would be a time saver.

Another idea would be to have an explanation of or a link to a live presentation of how to set up the gymboss timer. I know you can go to youtube for example, but it would be nice to have all this on your site especially for the newcomers who need assistance in setting up their timer or for the ones who may lose their instruction sheet in admiring their timer instead of exercising.

You are ministering to thousands of people by the sounds of it…now that’s an accomplishment!

Hi Zuzana and Freddie
Things for newbies…
1. HOW TO PAUSE THE GYMBOSS TIMER!!! (i know it’s in the instructions but spent many panicked moments trying to get the darn thing to stop while I tried to catch my breath)
2. muscle groups (as a trainer I try to tell my clients what muscles they are working)
3. A brief bio of you and Freddie
4. difference between muscle pain and muscle soreness from a workout
5. Although I love your explanations at the end of the workout, I also really, really, really love the pictures so I can print them out and keep them with me for future reference
6. if possible a full-length workout so we can work out along with you in real time
7. how you come up with your workouts and who/what you use for inspiration for exercises
8. modifications for beginners (ie jumping pull-ups instead of regular ones)
9. General target heart rate ranges according to age groups

Love the site and always look forward to seeing what you have in store for me. Kind of like opening presents on Christmas morning! Keep up the good work.

Janet

Zuzana,

I’ve been watching your nutrition and recipe videos and I have the same problem with crying when I cut onions. If you put them in the freezer 10 minutes before you cut them it solidifies the juices and saves you from tears. Thank you for your amazing site and sharing your warm generous spirit with the world.

it would be cool to if you moved the “recently added” porting to the top of the page I find myself always scrolling to the bottom to find the most recent post. Maybe I’m the only one who knows, just a thought.

Hey guys
Just thought of one more thing…
A month or so ago you posted a letter from a girl who said that she had tried many times to work out but “failed” over and over again, and I remember thinking, how do you fail working out? If you get up off the couch and even attempt a workout, then you have succeeded. I think people need to know that even though they can’t do a pull-up or one-armed push up, and can maybe only do a quarter the number of reps in a time challenge that you do, that they have still succeeded because they have TRIED. So many people expect too much of themselves and want immediate results and get discouraged when things happen more slowly. I think you need to remind people that it takes time to be able to work out to Zuzana’s intensity, and that even doing some of the workout is better than nothing.
Cheers!

I love the site and the workouts. I started about a week ago with the six week summer workout. I think it would be a good idea to recommend a good routine for people starting out to just get in the exercise flow. I will hopefully be able to do the daily workouts after I complete the six weeks.

I may be too much of newbie, but….
I just began the beginner routine a few weeks ago and really like it. These are some of the questions that I’m just trying to figure out on my own:

How much weight to begin with and when to increase weights?

Leg weights?

Stretching? Cool down?

Should I alternate days of cardio and weights?

How do I know when I should push myself further?

I have zero exercise/weight training, stumbled upon your site and have become motivated, but do need some sort of guidance. I like the look of the other workouts, but I’m just nowhere near capable of many of the exercises, so the newbie page is very exciting. Will there be more beginner routines? And I like the idea of more info about You!

Thanks!

Here’s my share of ideas for BodyRock FAQ for newbies:
1. SHOULD I REALLY HAVE TO DO A WORKOUT OR TRAINING?
– specify why we need it, what benefit we’ll get
2. HOW TO GET STARTED?
– Sample thought: Don’t plan JUST DO IT! Start reading blogs and hear what others say and how they felt being active. This way, you’ll be motivated. Follow any workouts/training you’ll see in this site. Give your best shot. As a beginner, challenge yourself or Zuzie. You may also try to buy smaller clothes as your goal to reach.
– May also let the newbie to ask themselves like the ff:
> do I want to look good and happy?
> do I want to stay healthy and far from a doctor?
> do I have a few minutes for myself?
> some of effective ways to start working out
3. HOW TO INSERT WORKOUT IN MY BUSY SCHEDULE?
4. I AM A MOM WITH LITTLE CHILDREN, HOW WOULD I ABLE TO DO A WORKOUT?
5. I AM FAT AND HEAVY, HOW COULD I GET ZUZANA’S BODY?
6. WHAT BODYROCK.TV IS ALL ABOUT? (this maybe have to on the first list. :P)
7. HOW COULD I MODIFY SOME EXERCISES THAT I CANNOT FOLLOW?
8. HOW SHOULD I EAT THE RIGHT WAY?
9. I DON’T FEEL LIKE TO DO A WORKOUT TODAY, WHAT SHOULD I DO?
10. LIST OF ALL BODYROCK TRAINING
11. LIST OF ONLY BODY WEIGHT TRAINING (no equipments, just interval timer)
12. LIST OF WORKOUTS THAT REQUIRES EQUIPMENTS
13. HOW TO GET MOTIVATED?
14. BODYROCK FANATIC THOUGHTS AND MOTIVATION TO OTHERS – this should be a daily thoughts to help others stay active . Should also be limited to number of text to keep it short and simple but with impact.
15. NAME OF EXERCISES WITH ITS DETAILED DESCRIPTION
16. FREDERICK AND ZUZANA’S SAMPLE DAILY FOOD/MEAL(time – food, time – food, time – food)
17. WHAT OTHER SAYS ABOUT BODYROCK.TV?

My own experience:
I myself also had trouble how to get started, what I did? I started with simple walking 5x a week. I took it like my other job. Cannot missed even if I feel lazy.

That’s all I can think of right now…

I’d like to see you bio’s, cuz you’re both so adorable and want to know more!

Since you have followers of all different levels of fitness–from rank beginners to individuals who match your fitness–a good idea might be to design each routine so that it can be modified to accomodate all different fitness levels. This could be achieved by offering 3 different versions of each exercise: one for beginners, one of intermediate difficulty, and the most challenging version. That would go a long way toward solving the problem of recent arrivals to the site. I’ve seen other fitness trainers use this approach, and it seems to work rather well. At the end of the exercise session when you are explaining the exercises, you could use that as an opportunity to show the various versions of each exercise based on difficulty. Then each individual could customize the workout to their present fitness level. That would provide a lot of continuity for users and avoid the search for routines that correspond to beginner and intermediate levels of fitness (which is always a guess at best). Just and idea…

James

Since you have followers of all different levels of fitness–from rank beginners to individuals who match your fitness–a good idea might be to design each routine so that it can be modified to accomodate all different fitness levels. This could be achieved by offering 3 different versions of each exercise: one for beginners, one of intermediate difficulty, and the most challenging version. That would go a long way toward solving the problem of recent arrivals to the site. I’ve seen other fitness trainers use this approach, and it seems to work rather well. At the end of the exercise session when you are explaining the exercises, you could use that as an opportunity to show the various versions of each exercise based on difficulty. Then each individual could customize the workout to their present fitness level. That would provide a lot of continuity for users and avoid the search for routines that correspond to beginner and intermediate levels of fitness (which is always a guess at best). Just an idea…

James

Hello!
I believe that you should do an application which can guide users through their exercise. All you will need is a bigger database to stock “lessons”, expected values and a kind of automatic feedback. Ppl should sign in, and have lessons to choose from, after the workout has completed one should be able to fill in the results he got, then the results will be compared with standards from DB and give a feedback like “good job” or “next time try harder on…” and if we miss the training for more than 2-3 days and automatic email should be send. This way we will be able to have a schedule, feedback and motivation. Although this might sound tough a good programmer should be able to implement the application fast :)
Thanks,
Andreea

Great workouts! just a reminder, as probably said before,
easy workouts for fit people are incredibly hard for beginners. Also, perfect form is crucial from the very beginning, yet it can be boring and discouraging for starters. We know perfect form pays off in the long run, but many startes might not know that. cheers!

I would like to see a few more beginner and intermediate workouts, but I don’t want to see the site go with a high percentage of beginner stuff (I’m a beginner). I like the standard of excellence you maintain and as soon as I can I’ll be doing the tougher workouts.

I agree with the suggestion that some modified version of your sets should be included. Its very discouraging to for newbies, or potentially dangerous for people with physiological ailments, to try some of the workouts and be unsuccessful.

How about a 4 day “Everyone Can Do It” workout series for beginners(15 min workout), and maybe throw in a extra 4-5 min for basic stretching and warm-up before workout.

Howabout a 30 day “get your but movin” plan for Beginners.

Maybe do a beginners motivation 3-4 minute morning chat at the beginning of day (possible each day with a 30 day workout challenge for beginners who grab a friend to work out with you through the challenge). Maybe post a workout log journal for the thirty day challenge. And daily beginners post log so they can post comments as they all motivate each other along. And possibly you guys can read a couple and comment on a couple (of course not all of them).

Something that has a basic starting plan, that increases with each day and intensity. But not too hard and fast at first. In the beg. talk through the issue of soreness, and potential pain issues, but also include motivation.

I know you guys will make a great plan. I look forward to it.

i agree with your 2 cents chris!!!

hi suzana and frederick

I have been watching your videos for a while now and I love it. you guys rock.

It will be nice as well to add a nutrition section on to the web site so we can have ideas on what to eat, portion meal sample etc..
keep up the good work.

can you tell me how can i do your work out if i don’t have an interval timer, i really like your work out. can i still do it with a chronometer

additionally you could put your very good article on the immediate benefits of working out in the newbie section

Hello,
I think for someone getting started they would need to know a little of everything from a to z, nutrition, anatomy, the proper sequence for working out (warm up first…), what exercise works what muscle(‘s), how to take care of your body after a workout when you have sore muscles. Flexibility would also be a good topic to cover.

I believe that when it comes to your body the more information the better.

Hi,
I posted a comment to this article but you removed it.
can you please tell me why did you remove my comment and didn’t post it.

Hi Guys,
Loving your workouts. Tips for newbies would definitely be to overemphasize that it’s not about how many reps or speed. I made this mistake in trying to compete with your times initially and it compromised my form which leads to injury. Even if you only manage a few in the beginning but do them properly your building a solid foundation to get stronger for future gains. Also, for people with bad knees or existing injuries I would recommend giving alternative exercises for example with the pistol squats or jump tucks that tend to be more advanced maybe could sub in a one leg deadlift or something? As well a posting of your diet from a morning to evening specific meal breakdowns would be super duper helpful!
I was also wondering, I think its incredible how you can come up with so many amazing new workouts but it seems that you only ever really do them once maybe twice and then move on? I think it’s great to start recycling them to see your improvement I don’t think the body will ever plateau from revisiting them from time to time as they are all so fantastic and there are so many now. So please please post your daily diet from exactly what you eat in a day!!
Thanks again you guys are terrific!

This idea is not very environmentally-friendly…
Printing a workout everyday…

I write it down in a small recycled notebook and I use abbreviations for the names of all the exercises, so it doesnt take up a lot of space.

Hi.
I have another one that just popped up in my head:
WHAT MAKES BODYROCK DIFFERENT FROM ANY OTHER WORKOUT LIKE STANDARD GYM, AEROBICS, ETC….
Later again. Need to go to work.

First of all, thank you so much for creating this website. It’s the greatest thing on the internet!

I have two suggestions for your newbies section.

1) What are the progressions of some of your workouts? For example, I can’t do a push up on my feet yet so I do them on my knees. What about pull up’s? I can’t even hold onto the pull up bar for more than 5 seconds at a time let alone do a pull up. What would be a good progression for that.

2) I’m offten too sore to do 2 work outs in a row. How do you rotate your work outs so that you can do them day after day? Do you target different muscle groups each time?

Hugs to you both
-Laura

Hi guys!!! first of all…you guys ROCK!!!!! =) I found you on youtube when I hit the 72 kgs & I decided to take some actions about it! seen Zuzana in that video really hurtttt me (in a good way) she’s my age and I was like “If she can do it..why I can’t” Since then (february) I’m down to 61Kgs and I’m feeling awesome…I do your routines at the gym, at home, at the beach with my friends! ITS AWESOME!

I think that it will be helpful to have some “inspirational pictures”. I’ve taken mothly pictures of my progress and it helps a LOT!!!…we could all post our pics or send it to you and you do like a “weekly story” or if Zuzana can post some pics to show how she looked like before it will be great…beceuse she had to have an starting point like all of us! that will be inspirational!

Anyway guys! keep on with the GREAT work! you both are great and you change the life of many people everyday!including mine! THANK YOU!

Love from Barcelona, Spain!

Ali =)

Hey Zuzanna,

Me and my boyfriend have been doing your workouts now for about 2 months. We are really into them. We are from Canada, Prince Edward Island. A long way away! I think that having a place for people to start is a GREAT idea. I struggle a lot with the pull ups, man push ups, and one leg squats. I sometimes feel like I can’t keep up enough to even work on those areas as they are not getting all that much better! what do you suggest?
maggie

I see a lot of comments from complete beginners asking for modifications of the advanced exercises you do. Maybe you could do a brief overall explanation of the most common exercises that crop up that includes exercises that help build up the mosre advanced move. Of course this could get really complicated quickly, lol. I also love the idea of a motivation section.

I have been using your videos (on and off–though trying to get more consistent) for a few months and I am definately a beginner. One thing that would make it easier is to suggest or flag all the workouts that are appropriate for beginners. I started out using the beginner workout but I had to do something else after that and I found myself weeding through the workouts trying to figure out which one to do next. Some sort of order would really help, if not too much to ask.

I don’t really need any other motivation besides seeing you do your workouts…that’s enough for me!!

Thank God you guys take the time and energy to make this site! I just started 3 weeks ago and have noticed a huge difference in just walking up the stairs. I have noticed that there are alot of advance and intermediate workouts and not much for starting out. Maybe a link up top for Getting Started would help with maybe 3 or 4 series that will prepare for the intermediate level. Also maybe a quick way to detox and before and after pictures and stories of you guys’ personal fitness journey as beginners. And maybe a “10 Commandments” of work out safety and keys of motivation. You guys are the best!!!

I agree….this would be a great idea. We can all see Zuzannas transformation, and clearly it worked. But I think it would be great to have a section of other people who have followed these workouts- the before and after.

I agree with the above postings about your qualifications. I had to Google them to find out that you were a certified personal instructor. Maybe also stating how long you’ve been doing this, how long you’ve had your website.

Information explaining that this is a total body workout, that it only takes roughly 20 minutes each day, etc would also be helpful.

I just started doing your workouts and love them. I’m so excited for your new site and your frequently asked questions.

I think you should make it clear that you don’t need to follow the workouts as they appear, you can just pick up random ones. It was a doubt I had in begging. I was not sure if the workouts were thought as a sequence to target muscles or not. Another thing is make sure people get that 5 times a week is for everybody. When I first “joined the team” I looked at Zuzana and thought, ohh she is so fit and muscles and tight, I don’t need to be that good, so if she works out 5 x a week and looks like that, I’ll just do 3. Well I did 3x a week for a long time until I complained here in the comments, and Zuzanda pointed that I needed to do the 5 times. And THEN I started seeing results.

Hi Zuzana and Freddy, I think the most confusing thing a newbie can experience is what the diet should be. That was a huge problem for me and for my friends for a long time. A section about all foods would be great. In that section you can include all of your recipe videos, articles and maybe even a blog about what you eat just as a guide for newbies. You can even include lists of books, articles and youtube videos on food. Hope this helps.

1. stretching techniques before starting

Hey guys! I’m relatively new to this site (though not a newbie to fitness) and it’s absolutely amazing. These workouts are PERFECT for my constantly busy lifestyle. Anyways, I actually have one suggestion about form. A lot of people I know have knee issues. Even though you are able to have your butt pass below your knees in bodyweight exercises involving squatting, I have heard that eventually it really hurts your knees to do it this way. Maybe for the “newbies” you could give moderations? I remember when I first started getting into shape, I physically didn’t have the strength to do some of these awesome exercises!

-Thanks again!Sorry the message is so long-
christee

you should have a chat room so people talk

definatley motivation =)

Hi Ali,
I did take picture of mine too to see result. It’s really fun to be a part of this website because most people here are straight forward to get back to shape… My day is not complete if I don’t check the blogs. Like you, I found bodyrock by accident in youtube and I became addictive. :P

stretching again after the workout (called cool down)….

Yes, before and after picture is really an effective motivation for yourself and others. I’m doing that eversince I started. Besides, I bought smaller size of shirt/blouse and that’s my goal to reach. I don’t usually go to weight since most of bodyrock trainings are helping us to to be firm and tone up, therefore, we’re building some muscles (not bulky) which is more heavier than fat. So, I go with the size of clothes.

I have comment with that thought. When I first started with bodyrock, I don’t know which workout should I start because I used to follow same-o same-o routine. I was confused. I wanna try to do the workout. I’m trying to plan then the following day, there’s a new one… I asked myself, should it be different everyday??? Then, I started reading all the blogs and found it, Zuzana and Frederick’s idea is to help you keep active everyday without boredom. Yes, need to emphasize that to the newbie.

Hi Guys
I am pretty new to your site also, and would love to see more info about you in the about button at the top.
More stuff, on what you love about fitness, maybe some motivational stuff, on why you love it and can be so committed to training. How often you train, the intensity and why.
Another thing would be some great stretches, I think too often people forget to stretch. A video of stretches that relate to the workouts would be awesome.
Thanks so much for this site, it is truly awesome and Zuzana you are my fitness idol….I refer to the site for new and exciting workouts all the time now!!
Thanks guys
Leah

Thanks Laura I totally agree with your comments, it would be awesome if you guys can put some regressions in for those of us that are trying to build up….and how to progress as we go along.

Thanks again, LOVE this site
xx

I’m such a lardass out-of-shape guy.. it’s terrible. But, I’m challenging myself to have a body just like Zuzana’s by the end of the summer. But I guess without the boobies. And just a little more guyish, I guess. Anyway.. you get the point. I hope.
Thanks for a great site. I’m doing the beginners series and loving it. I’ll let you know how things go.

Thanks,

Chris

Hi Zuzana and Freddy!

First I want to thank you very much for sharing these exercises with us! I’m a newbie here, I just started a couple of weeks ago and I feel great! I have a lot more energy now that I’m working out every day, and I’m soooo happy!!! :D :D :D You have really made a difference in my daily life! Thank you, thank you, thank you!

I think it is a great idea to have a section for newbies, because I had actually tried your exercises a few months ago, but it was so intense for me that after the first day of workout I was completely drained of energy for like a week, and I just didn’t want to do it again. Until a couple of weeks ago a friend of mine mentioned your website to me (she learned about your website not from me, I guess you’re becoming famous ;) and I got motivated to try again, but this time I found your exercises for absolute beginners, and then it was easier to get started. Although I have to say that the first day I did only half of them and I fell asleep 3 times that day, it was like my body just wanted to shut down. But now I’ve moved on from them and I feel great!

Anyway, my suggestions for the new website are:

1. You know how when you just put the mouse on top of the titles of the workout and it gives you a brief description? It would be very helpful if all of them said the level of difficulty and the equipment to be use for that particular exercise in a very organized manner. A lot of times I wait for a whole cycle of videos to download and midway the workout I realize I can’t do them because I don’t have the necessary equipment.

2. I think it would be a good idea to have more videos for beginners.

3. Make the beginners tab really stick out in the front page so that a person who sees the site for the first time finds the tab easily, and gets encouraged instead of intimidated.

4. Mainly make the beginners section really well organized and really easy to follow step by step.

5. It was really good to follow the workouts for absolute beginners because you did the whole workout and the counting of each rep, so we could just follow along. It would be nice to just follow along in each video.

6. Ok, it was also fun to watch those videos in which you have a friend invited and you post the number of reps you each did in each round.

7. I’m doing this workout along with my husband, and I think that for a guy it is nice to also see another guy doing these workout, because I see Zuzana’s body and abs, and I have something to look for, I want to have those abs. I think that for a guy it is also important to see another guy with a body that he can look for, it just motivates you.

Ok, sorry I wrote so long, but I’m just so exited about my new lifestyle with daily workouts and energy! It is so much different from trying to get myself to go to the gym! Watching you really motivates me!

Thanks again! Love you!
;)

On your new site you guys should have challenges (ex. how many pullups someone can do) and have them posted a short video of it. Kind of like how you did the lululemon top drawing and gymboss drawing for the person who had the best explanation of their favorite workout sometime ago. That would be ballin’!!!

Zuzana and Freddy,

Bless you both for this awesome website. I found it a month ago or so and have done the beginners routine and been inspired to put together my own routines. I am 55 years old and doing the intermediate or advanced routines that Zuzana does are a bit much for me right now.

Your idea for a beginners section is excellent. Only thing I can think of is that you might want to state at the beginning of each beginner routine something to the effect that the routine should be tailored to the person’s level of fitness. For example, if you can’t do the recommended number of sets or minutes or repetitions, then do at least what is comfortable for you until you are able to do the suggested routine.

Some people might be unsure or do not know what to do for a warm up. Since these exercises are done at home, it makes it difficult for some people to come up with their own warm up exercises. I think posting a warm up exercise would be helpful.

diet, tips on creating a fitness regimen, best times to work out(am or pm) stretch, warm up, cool down, exercise that can be perform at wor(for those of us that spend almost all of our day behind a desk working) quick moves for an energy boost with out sweating(if possible):-)

P.S. keep up the great work you guys!!!!!! I really enjoy these video and i enjoy how at the end now you show how to actually do the move….. You guys look great together

Zuzana,
one day I hope to have a great body like yours(i’m working on that now )

Freddy,
I appreciate the work you also

*** great team work**** :-)

First of all, I love your new format for your videos where you explain the moves and the proper form for doing them, its very helpful.

For your new site I would say helpful things for beginners (like me) would be 1) Basic nutrition suggestions. 2) How much should someone exercise – what types of exercises are important (cardio, weights)and how much you should do of each 3)Definately recipe suggestions – I love seeing what types of things you guys eat (like your grocery shopping video – very helpful) Maybe you could do quick little videos of going to the grocery store and showing different food suggestions and what types of things you could use that vegetable etc for (stir frys etc) Just a couple ideas. Anyway, love your videos and your guys site !

Hi, thanks for the great site. I agree with all the suggestions listed above and would like to add: 1) some comments on getting back in shape post-pregnancy; 2) one or two week’s worth of sample menus for beginners; 3) some guidance on supplements (most of the info out there is geared toward men); 4) maybe some comments on how long it took you to start seeing results. Thanks again!

I’d love to be able to find the right video with keywords. like – beginner, abs, cardio, full body etc – based on the types of excercises you are doing more in that video.
That’s beacause you have all these great videos, and lots of them and if i want to find a new training video to try out, its hard work to find the right one from so many…

it would help progressing from the just for beginners section to the more advanced sections of your workouts.

personally i’m very interested in seeing the progress of other people, i.e your progress, Zuzana, from before to now and beyond. Perhaps you could even take a newbie under your wing and show us the before and after info of him/her + some exercise videos where you do the excercises together on different levels (absolute beginner + slightly advanced level side-by-side in one video) and you point out common mistakes made during a specific excercise or its main benefits.

Another suggestion, not specifically for the beginner section, but if you are redoing the website and are able to add a forum section, that could be beneficial. A section for diet questions/recipe swapping, one for exercise questions, and another for comparing rep numbers and things like that.

Hi Freddy and Zuana,

I just wanted to ask what criteria do you use for choosing which comments are posted. I am sure you get too many to even imagine but I am not sure if I am sending it correctly or not because often times my comments are not posted. Please advice. Take care!

I would somehow group together the same workouts as sometimes you do some workouts twice (beating personal best) :]

What comes to my mind is the diet section, i wish i could know more about your daily eating, something like a food diary would be a great thing for me!

Oh and maybe explanation what each exercise does, meaning which muscles are working at the time :)

I found this YouTube channel from which I think you could take some ideas:

http://www.youtube.com/user/passion4profession

What I like about those videos is that they are very well organized, they explain everything very clearly in the video so you don’t have to be reading the description, they show exactly what muscles you are working, and they even tell you about some common mistakes to avoid. It is just very neatly presented. But I definitely think that it is much better and more motivating to see a real person doing it (as opposed to animations, which is the case of these other videos), especially someone with a lot of charisma like you.

That’s it
;)

everyone wants to know what type of equipment is needed, how many calories should i eat (this would be an easy interactive tool). i think you should save some of your easy, no equipment workouts on the getting started page so that newbies can start instantly and work towards purchasing any new equipment. organizing the workouts based on equipment makes it easier to find the ones we love and can do.

Hi!
I have some question:
Do I always have to warm-up before working out even if the work-out starts e.g. with jumping jacks or another cardio exercise? And how can I warm up if I don’t have a jumping rope?

I think you’re site is pretty much perfect. If you add before and after pictures and diagrams of exercises it becomes too much like popular magazines–it separates us too far from you. And you and Fredrick and Guests–your dog, Fredrick’s brother–are what make this site so great. Watching you exercise is really motivation enough. Your daily blogs, your shopping, your dates, pretty much everything you’re doing is what makes watch and read everyday. (I am a little bit worried about the vegetarian thing:) but I figure your followers will watch you experiment and decide for yourself if it ‘works’ or not. I remember one of your earlier posts about trying the counting calories and eating what the experts said and you felt worse so you went back to your own ways.) Anyway you are perfect as you are and I think newbies will see that. Watching your life and your friendliness really is a wonderful thing. Thanks!!!

My biggest problem I think is form and position. I can’t do a lot of ab/crunch exercises without my lower back and neck really hurting.

It would be great for me (and maybe others… I hope I’m not the only one with this problem!) to see some videos with great commentary on how to position your body for certain exercises to make sure you’re not straining other muscles.

Thanks – this post really shows that you have an interest and concern for others who want to get into shape. That’s awesome!

hi guys,
for newbies I think it is very helpful, if you give more tipps about what to eat..how long does it take to look nearly than you..
and for the motivation maybe some before-pics of you ( zuzanna and frederick)..thats my first ideas..
greats from germany..

Hi.
I’m new here and I appreciate the idea for a beginner’s site.
I got all addicted, but it took me a month of just watching till I started because I did not know how and where to start.
I need an intermediate’s level videos.
1) It would be quite a good idea to have some kind of “Categories” for different levels near each video. Something like: “Absolute Beginners – Beginners – Intermediate – Advanced “.
Or even -On every Category to see only videos related to that level.
2) A link to stretching & warm up routine, before and after every video.
( I went over and over all the videos you have, and found most of it, now I already an addict :) )
3) An illustrated explanation for different exercise, what is important to keep in the form so I get better result and not harm my body.
(I “click” from my pelvis in the reptile push up…).
4) My husband (who recently joined me for the trainings) says:
it would be nice to have an option to see the full series and to work along the way with you, like in Yoga videos.
I found you, your website and your exercises amazing and challenging and
I want to thank you for all of your videos and chats and advises –
I find it very inspiring and motivating.
I love you and your dogs!
I do believe it is Zuzana’s birthday (!) , and wish you will continue like this and more for the next 10 years…at least :)
I will follow! I wish you all the best luck- love- health-happiness and prosperity.
Naama

for new beginners,
i believe what really is a issue for some is what to eat before exercising. and afterwards.. and so on
like a plan.
b/c that is a issue. certain foods drag you down. as some give you healthy energy. of course natural things do give natural energy.
so.
and stretching routines. and modified routines. :o
thats just some ideas :/

thnx Eunice :)

Ispiration! Perhaps some success stories or a brief history of how you got where you are today.

Hi Zuzana and Freddy,

Maybe you could add some kind of rating to your workouts – which one is best for beginners, advanced and so on.

I searched your site and didn’t find anything about sore muscles – this could be a thing most beginners think about – is this normal after the first workouts, what to do about it – keep on working out or take a break for one day.

Do you have a article on breathing technique? I find it hard to breathe in and out the way you do while doing an exercise though I know its crucial.

Oh and unfortunately there’s sometimes a failure notice (error establishing a database connection).

I was looking for a way to keep me in shape in the periods when the horse I take care about needs a rest (my beloved fellow is a little bit clumsy sometimes…), when a friend shared one of your youtube videos with me. But the thing that really made me curios was the church in the background – it looked Maltese to me and I needed to find out ;) I love this island and me and my husband are going to come back next year (by the way, we’re from germany). So let’s see what your workouts will do for me ;)

Thank you for this site!

A section on dealing with negative energy and lazy/unmotivated people around you, I find I face this a lot and it can really get me down sometimes.

I love this site and will be hitting these exercises hard as soon as my knee heals. I even bought a gymboss timer =)

Can you guys add a success page, where people can submit their before and after pictures of what they have accomplished using your wonderful workouts and advise. I believe this would be very motivational and they can provide testimony of how you have helped them…

Thank you

Do you guys do any other exercise activities in addition to your workouts? Thanks! Love your site!

How about exercises designed specifically for a male,either one who needs to loose 15 Ibs or one that needs to loose 100 Ibs..for the beginners of course.
thanks guys

I always wanted to know is this the only exercise you do each day or do you do cardio as well? Like your workouts are so intense but is 12 minutes a day really enough to get your body?

Hi Zuzana and Freddy.
Love, love, love the website. Found you about 8 months ago, but have only recently got the motivation to start some of the beginner exercises. For me, the most useful thing would be to say which muscles I should be feeling the strain in during each set of exercises, and tips on keeping good form.
Thanks and keep up the good work.

Hi Guys,

Love your site and the information in it, well done. I’ve been working out for years on and off with traditional free weights and would love to move over to Kettle bells. I was hoping that you may consider an instructional series on how to use Kettle bells and club bells and a basic through to advanced workout series?

Thanks again for all your great work you both are an inspiration and I look forward to every new workout.

Gary

Hi there 
Is it not late to post it now? Sometimes I read comments and there is so much questions. As many u answer in FAQ the better for you.
WORKOUTS
Who can do the workouts? –girls, boys,fit, non fit…..
Where to start and how ? – pick up any workout, explain modifications…..
What do I need? Timer……
Can I workout without shoes? Watch your toes…. Or…. better no……
How often should I workout?
What about pregnancy and working out?
Do you do any other exercise?
How long you warm up before and stretch after workout?
Does the workouts burn fat? Will I have big muscles?
What can I do specialy for Lower belly or other problem part of my body (breast, butt)? Workout full body…
I dont manage some of your exercise, what to do?
DIET
How many calories, nutrition…..
What do you eat? What is „small“ portion?
TRAINERS INTRODUCTION
Do you have any certification?
Whats your weight ?
How did you look before?
What is your motivation?
Where can I get your bras, clothes…etc?

Thats probably all I remember people asking :-) Good luck!

Hi Guys,

Love this site, I’d really love if you guys could rate the intensity of the workouts from 1-5 or something. I have found the hardest ones to be the 600 rep workout, Death by Workout… etc. I pick the workouts based on how intense I think they’ll be but I’m sometimes wrong, this would be very helpful.

Love the site! The workouts have been really good lately!

Great site guys! I love the workout routines, I love incorporating your exercise routines into my weekly workout schedule. One important FAQ that I couldn’t find the answer to on your site, is how often you do these exercises. Daily, more than once per day, every other day? I know that you are supposed to give your muscles a break to allow for repair and growth, so you should definitely advise your beginners on your suggested frequency for your exercise routines. Also, include suggestions for frequency for intermediate and advanced exercisers!
Thanks and keep up with the good work!

Ditto. I have a bum knee and a pair of congenitally defective elbows, which means no low squats or full body pushups. Zuzana has said more than once that we are free to modify. Still it would be great to have recommended alternative moves for people with joint, back issues, etc.

I just thought of another idea… it would be helpful if you could explain what you consider to be a “beginner”. Last year I lost 60 lbs mainly by changing my diet and adding in activity into my day. Before that I ate horribly and didn’t move much. For exercise I walked… walked by myself, walked the dogs, walked on the treadmill (incl. 10% incline). I also did some light jogging and aerobic dvd’s near the end of the year. I just started looking into strength training when I found your site as I was 108 lbs at 5′ 2.25″, which isn’t much by I am still skinny fat. Anyways, given my background I don’t know where I fit in here at bodyrock.tv. Should I start with the beginner vids? I didn’t, but started at the oldest vids of your daily workouts section and ended up hurting my knees and back.

Anyways, the point is that it would be helpful if you could say something like “if your day normally includes X [or Y/Z] type of exercising, then you might want to start with the beginner [or moderate/advanced] vids.

Sandra

i think the videos should be categorized by what part of your body its working out..cause i personally focus more on my lower body to get it toned..so i look at all your workouts and pick the ones that focus on lower then ill find some for abs and arms so i have balance in my workouts.

I just thought of something. Like a forum or something so the members can share tips amongst each other.

Hi,
I think being new to fitness can be confusing. It would be a great idea to have different sections for beginners. A nutrition section that is not so complicated but can start them off in the right direction. Workouts/stretching that they can do but are challenging to. A lifestyle section would be a good ideal too; links to other sources to further their knowledge about fitness, benefits of exercise, and just a thought “ what about all the parents out there,” some people have kids. I think you should try to make it as diverse as possible.

I think it would be great to say something about right breathing and do some breathing exercises :)

HELP!!
i’m a newbie! i have REALLY huge calves (a little bit of muscular) which does not match my upper body!

any recommendations or exercise tips which can minimize my calves muscle?

thx ALOT!

Ideas about how to structure the workouts throughout the week. In Ross Enamait’s books he gives you several ideas on how to do that. I think it’s very helpful. Scott Sonnon does the same. Their ideas seem to be quite different though, since Ross seems to put in a lot more intense work during the week than Scott who cycles no intensity, low intensity, moderate intensity (strength) and high intensity (conditioning) days.

The signs of overtraining.

Perhaps a stretching routine video or two?

Love your work, you’re both brilliant!

What would you recommend to those who have been following your workouts and nutrition tips and now hit a weight loss plateau?

I’ve been same weight/size for last 4 weeks (18% body fat, aiming for 15%), although am working out before breakfast and then again at lunch or after work. I can’t cut my calories anymore, I would not be able to maintain it and when i do cut calories I binge after a couple of days (well, I have a massive piece of cake or 100grams of chocolate). Any suggestions?

I have a suggestion too. I think a section for total beginners explaining some basic physiological rules of how our body works would be great, e.g.:
- what do carbohydrates, fats and proteins do to our body, especially when we work out (proteins building muscles etc.)
- what happens to our body when we work out (e.g. why and when our muscles grow, when they only gain “power” and “strength”, how fat is burned, how is stamina achieved; how muscles regenerate etc.)

I remember that when I started working out at the gym, I heard some basic advice on working out but since I didn’t understand why it’s better to do it like this and not like that, it didn’t really persuade me.

I think that some people (like me) need to know WHY to implement some of these rules and when we know how everything works I think it’s easier to stick to it.

Can’t wait for the section for beginners (although I’m not new anymore ;)

I agree with Ashley – message board (forum) would be great!

I think that many comments that people post here are very useful, but it’s difficult to get to the specific information, as there are no “sections” in these comments, so if we had a message board, we could share some of our ideas in logical categories!

We could also have a section there where we could post pictures of our progress (I can’t wait ’til I can show you mine :D)

Hi, I just suscribed but i’ve been looking at your site for some time by now…just trying to figure out where to start! I have always worked out @ the gym, but now I have a baby and it’s impossible for me to go. And i don’t have much time to work out either. I like the new workouts that are really intensive and last 12 min or so…that I could do. Just wondering if they are OK for starting out?
Maybe, if you could show alternative positions for some exercises that are too hard on the wrists (I have sore wrists), that would be great! And maybe a meal plan…or something like that :)
Thank you!

Zuzanna and Frederick, to be honest with you, this site is a diamond, you guys are amazing :-). If one day i win the lottery, the first thing i do will be drowning you with money to make you my personal coaches :D. well,actually, you pretty much offer the same without needing to win the lottery, so no thank you’s would suffice for that!

if i am to get to the question above, i’d like to add a suggestion as well:

watching zuzanna do these intense workouts is really great, but once i get my hands on doing them while watching, i cannot keep up the pace whatsoever, since only 5-10 secs of the exercises are shown.

The moment i finish the first move, zuzanna (naturally) would have already started her 3rd or 4th exercise, so i would have to pause the video, rewind to where i was and do the same for each round, which is overwhelming i would say. I’m not even weak in memory but it is hard to keep up with the videos ’till the end of them.

So I’m thinking, since your workouts take only 12-15 mins in total, why dont you share the routine from start to finish as it is? like the way we little dinasaurs are used to watch and imitate:-).

Racing with Zuzanna, completing the routine simultaneously with her wouldn’t certainly happen for many, at least for myself, but i still think we could find it easier to catch up with her despite 1-2 mins of delay.

Thanks for considering it.

Best,

Lale

What should you eat before/after doing a workout and how much time in advance/after so you don’t pass out?

Should you workout even if you’re sore? Should you push through it?

There should be a post about how to jump-rope properly. That would really be helpful. The jumping-jacks and scissors are really hard to do with a jump rope.

Maybe some new people would like to see:

A short list of benefit or improvement in her or his health by practicing sport.

Kisses!

since finding you ive started the absolute beginners and now moved on to the 6 week summer fitness and with one week left to finish would like to know without going back through every workout what would have chronically what you did next and follow it in order leading up to today

I like how you have added detailed explanation at the end of each workout of each move. Maybe this is something to consider for beginners? For each exercise, which muscle should be used, and which should not be, especially if people start to feel pain in some areas. I always pay a lot of attention to lower back when I’m training my abs. And I notice this to be very common among most people that sometimes when they start to feel tired, they start to use the ‘wrong’ muscle to compensate, which might cause injury. I think it is essential to highlight to beginners potential risks of each exercise and possible symptons. Certain soreness are normal and expected, but not all.

Hope this helps ;-)

A list of ALL equipment needed inc recommended weights, size, places to get them?

Should have a section where people have have their own profiles or something and they can upload before and after photos.

A facility for a workout diary would be good. So that you can look back and see how consistent you are. If this is on the profile page then other people can look at your before and after photos and look at the workout diary to see how long/hard it was to get the after look.

[67/67/67/68/70 reps] for the WO, all sets improved by at least 3 reps overlast evolution, exactly 3 months ago.

Sorry if this is already on here…I tried to read all the comments but failed haha. I personally love the diet and nutrition section because we all know that exercising is great for you but it is also important to eat right. I think it would be great for you guys to put more up under that section. I realize filming all of it may be difficult, so just write out a recipe and post it up there or give us an example of what you guys eat in a week written out by the day. Something that would be simple for you guys because I’m sure you’re busy as it is, but also something that can help some beginners see what you’re talking about, healp others come up with other ideas for healthy meals, etc.
~Lots of love guys

I WOULD LIKE TO KNOW:

What tips help a newbie turn their lifestyle around and be disciplined to stick at a new health regieme?

My friends and I think you should do some videos which are your FULL workout. All inclusive warm-up, interval training and stretching!
Thanks :)

COFFEE!!!!!!!
Not a whole lot–just a cup BEFORE the workout:) I was having such a hard time making it through the workouts until I started drinking one mugful(only) of coffee about an hour to an hour and a half before my workout. My gosh! What a difference it made!!! I decided to google it-this is what I got: Coffee not only energizes an athlete, but can actually kill the pain of athletic exertion. The article went on to say if youre working out and you feel pain (not injury type pain, exertion type) you may be prone to stop that exercise but if a little caffeine is taken it would reduce the pain and youre more likely to stick to the workout:D How do you like that?!?!? :)

Hi guys.

Your works out are great but let’s face it, they are not for everybody. As we are getting older our body is changing ( unfortunately not in a good way). I’m 29….I decided that 30 is not the end of the life and promissed myself to be in a better shape at my 30 then I was at 20.
I saw you on youtube and I was inspired right away….but I can’t do even 1/3 of your exercises! They are way too hard. I’m pretty sure there are hundreds of people like me out there who can’t do it as well.
Why don’t you add like a special section to you web site “Exercises for dummies or complite beginers”? I use Tammy 5 min work outs from youtube. It’s fast and simple. I think that’s what most of the begginers want and is capble of doing.
http://www.youtube.com/watch?v=O9Q0t-ZiMy0&feature=channel

Zuzana! Pleeeeeaaaase put some simple, not crazy intense for my bum! And abs!

Anyway if you could spend some time and set up a simple work out for dummies it would be great! You would help not only me but many beginners like me. I think the most common areas would be legs, butt and abs.

P.S. Your doggy is absolutelly hilarrious!!!

I do not think you need to do anything different as I believe people should do their own research and learnings. Having it all handed to them on a silver platter is not going to do them any good…it is just too easy. I love this website and the workouts, have seen results in one week of 5 days of the 12 min workouts and I am so motivated by that. It has been 2 months and I am down 12 lbs and two pant sizes (and feeling amazing, with core strength I have never had!!!). I agree with Zuz and Freddy to just keep the eating simple, frequent, fresh, not processed and you should be fine. Dont’ try to over analyze it!! Just work hard!!

HI Rainbow,

Every one of my workouts are for healthy people only. If you have any injury or health issue, don’t do these workouts.

These workouts can’t be divided into these categories. Everyone has to modify them according their own fitness level.

I think people have a tough time making a transition from an unhealthy lifestyle to a healthy lifestyle. Maybe you can talk about the struggles and how to overcome the transition.
If a person goes on a “diet,” they will fail and get back to the way they used to eat. they need to know that they have to make a lifestyle change to health. This might be a wake up call to some who are serious.

For the healthy lifestyle change, I personally had to struggle mentally to focus on HEALTH, ENJOYING HEALTHY FOODS, and EXERCISING! Any kind of exercise.

A tip for emotional eaters is to keep a diary to write about feelings and write down whatever is bothering them instead of turning to junk food.

When people feel miserable, they turn to Junk food because it makes them feel better for 10mins (while they are eating) and then afterwards, they feel soo guilty for eating a box of chocolate chip cookies.
Instead of eating junk food to make urself feel better, write down your emotions and situation and deal with it like that instead of turning to food. Or maybe go see a counsellor. Another way to feel good is to work out or do yoga. Yoga is very peaceful and relaxing for the mind.

Hi Guys!!
I just came up with an amazing idea!!
I don’t know if this is possible to make but what if you guys made an interactive part of your website where everyone can post up with weight loss progress, height, and goal weight under their user-names where everyone else can see. This is private because no one knows each other but this is great for competition! :-) We can all check in anytime to see how everyone else is doing and this will also be a great motivator. Let me know what you think. I wish there was something like this. Great for getting viewers involved.
Lov you guys! :-)

i think that if you updated and expanded ur ABOUT US section, to introduce urself properly, how bodyrock began, what qualifies you to teach fitness online, where did this fitness journey begin for u, was it hard to begin w/ when u were learning all these exercises, what was ur training like, how long did it take from starting an exercise that u couldnt even do properly to doing it easily w/ great form and numerous repetitions, etc….the kind of questions that will inspire and motivate newbies to give it a go themselves.

Zuzanna,when can we expect to have this section available? Any contributions you provide are more then appreciated , the fact that you provide this website is more then enough and I am sure I speak for many of us that think its very valuable and have helped many of us, Great Job!

In the workout archive section, can you post the routine in detail like you do for your regular workouts? They’re in lots of sections with short videos. Maybe you guys can edit them into one video and then list the description & reps? :-) You guys really do an amazing job on the website.

One thing to what 321 said: I study Nutrition and Health and I want to tell you, that caffeines improve your exercising, you will keep away to become tired and you will be able to work harder, but don’t forget: More than 3 mugs of coffee or more than 300mg of caffeine per day are not good for your body.
I think in this topic it is good to consider that Zuzana and Frederick already put some videos onto the website where you can see workouts matching with the interests of beginners. :)

Hi Zuzana,

I’m a new visitor, and I have a few suggestions. However, before I would like to say that I’ve taken a good look at your site, and would like to say first off that you are now my inspiration and I have officially started to work out with you yesterday and what a tough workout it was, but worth spending the 20 minutes! Also I would like to say to keep it up, I hope you keep up with this site for a long time coming!

Ok a few things that would be great if it is possible, is to actually be able to watch your complete workout, so that we at home can do the workout with you! Just an idea, but I believe that many of us would just put your video on and try to follow your every move.

Second suggestion, is I really did not know where to start with your workouts, so I decided to start at the very first daily workout that is available. Perhaps you can provide suggestions on where to start. Perhaps it doesn’t even matter.

Third suggestion, would be for you to post what you eat on a daily basis. That would be great advise and people could perhaps find some inspiration as it is very important that people eat healthy as if they want results they need to eat healthfully a minimum 80% of the time, and exercise of course is included in there as well.

Zuzana I hope to hear from you, and I cannot thank you enough for your site, as you really motivate and inspire me to do the same as you do!

Oh and by the way I’ve done the cauliflower brain and the leek soup and it tasted great. I will be adding these recipes in my regular regime.

Nat

Hi Zuzana,

I have been a huge fan of your website and workouts on and off for about a year now! It’s so great that you are offering such quality workouts and advice for free. Truly :) Keep up the good work.

I have one request. When I first started working out I used your ‘Workout for Absolute Beginners’. When I felt comfortable with that one, I moved on to the more challenging workouts and found out (the next day!) that perhaps they were a bit too advanced for me. I would love to see some intermediate workouts for people like me who are graduating from beginners, but not yet ready for your ‘advanced’ or ‘intermediate/advanced’ workouts.

Thanks so much!

Melissa :)

a FAQ.

Same questions keep coming up, often unanswered.

hi zuzana :)

first, THANK YOU :) i just discovered your site the other day and have been going through your website everytime i’m at a computer. i’m going to get started with adding your workouts to my routine today :) thanks so much in advance for putting so much energy out there to help others :)

i’m struggling with coming up with a realistic goal for my body type…i’m looking to be in better shape than i’ve ever been b/c i love feeling limitless and having tons of strength and energy everyday…and looking super cute doesn’t hurt either ;)

(let me just say here that i’m 5’6″ and have been 115lbs/toned/in sz 2 pants/not washboard abs but pretty toned, tho this isn’t where i am now unfortunately)

i searched as far back as i could go on your website and on youtube and noticed that in your first video dated 2 yrs ago you were still in better shape than i’ve ever been in. and, i’ve seen you talk on your site saying that these are the only workouts you do, and that’s fantastic that these workouts keep you fit and that you are even moving closer to some of your own fitness goals…BUT…

it would be SUPER helpful to know what workouts you did prior to your first video 2 yrs ago.
my goal is to be as in shape as you are =D
but in order to do that i think i have to be realistic and can’t expect that i’m going to look like you from these workouts alone right?
especially since you were already in such amazing shape when you began this youtube site.

can you PLEASE PLEASE PLEASE WITH A CHERRY ON TOP share what types of workouts you did to get into that shape before starting these videos?????

like:
what was your workout routine? did you eat so differently?
are there workout videos you did? was there equipment you used?
***what do you most attribute to you being in the kind of shape you were?
was it mostly gym work? did you have a trainer?

…things like that…

i know you guys are very busy. but, i’m totally sure that loads of people are curious about the same thing.

it’s hard for me to get excited about the possibility of being in the kind of shape you’re in when my starting point isn’t even where you were when you started these videos. knowing this information would put my mind at ease, give me hope, AND help me set realistic body/training goals. I WOULD APPRECIATE IT MORE THAN ALMOST ANYTHING :)

BIG thanks to you guys,
Nonamae

Could you please do a Beginners Abs workout.

Another idea…when surfing your archived workouts…I decided to start at the very first workout that you posted in October and to work my way to the present workouts…However, each and every workout I need to start by scrolling down to the bottom of the web page and then continue on by pressing the previous button on the bottom until I reach the very last archived workout page…

Perhaps you can provide the whole series of page numbers that a person can directly click on if they know which page they want to go on and to provide the option of pressing and going to the very last page to eliminate the need to go through each and every page till I reached the one that I wanted.

Thanks

I was thinking along the same lines as Natalie, but slightly different. It’d be nice to be able to search for a specific workout by name. So I guess basically it’s a matter of having alternative ways to search for workouts.

Sandra

Hey Natalie,

I am doing the same as you do: starting from the beginning. One trick to get back to the very first page is to first go to the Home workouts page and then click on the “previous entries” link in the bottom. When that page is loaded, go to the URL bar on the top of your browser where you will see

http://www.bodyrock.tv/category/daily-workouts/page/2/

then just change the “2″ into the page you want to visit (the very first entry can be found on page 13 at the moment). This might help you to get to the first workouts quicker. The workout that you are looking for will be only 2 clicks aways instead of 13. :)

Grtz.

I like another of your watchers am about to turn 30 and want to be fitter than I was at twenty!.

Though have been active over the years I am begining to notice my body has its limits.
I have a shoulder injury so tend to skip some of the abs workouts that use weights. As a nure I nkow not to over do things but others wont. Alternatives if you cant use weights would be good.

Also I agree with someone else. A weight loss/progress report for us to add details would be good. I just took a photo of myself and will be doing the same in 4 weeks. Would be good for newbies to see the progress others are making to encourage them.

B

I love this site and read the comments, but lets face it, people have to want to change their lifestyles for the better. We have great information on this site, the web and books. It’s not going to be easy for fun all the time but it’s something thats worth. To be healthy and fitter. Let’s be proactive about our own health. No one else can do it for us.

Under the section “workout archives”, she has 6 workouts for beginners. They are meant to be done back to back. Hope this helps.

Hey Zuzana well I guess it is time for me to change my life and u r an inspiration to me and many of the friends that I have shown ur videos we all just luv them… So here we go I am 29yrs old mother of one and a workaholic that has left her body to the back of the list but now that I have a child i think is important to be around for her as much as i can and for that i need to b healthy and nothing better than a healthy diet and a good workout so i have challanged myself to go from 130kg to 75kg in a yr my hight is 1.81m and well i will keep a record on everything and will go to the doctor continously just to check that everything is in order. I will use your workouts daily and well we start tomorrow so wish me luck and thanks for ur web page it´s GREATTTTTT…

I´m writing you from Germany…and I just wanted to say: I love the way you talk and look…and I love the feeling to be coached by your everyday movies…thats a great idea…

for your FAQ section I recommend to answer the question what materials you use for your workout…the timer for example…I couldn´t find the link you mentioned about the intervall timer in one of your videos.

I wish you both all the best!
greetz
m.

Hi,

I’m from Singapore and am new to your site which i stumbled upon after checking out your videos on YouTube. Spent about 30 mins here and i am a converted fan!!!

Anyhow, i am just getting back into a workout regime and i thought it would be helpful if the site had a good basic run down of how to get started on a healthy diet/exercise regime. Maybe basic stuff like drink lots of water, set a goal etc. but more specifically, and a question i asked myself after going through the site:

– What alternatives can be used instead of that gym timer thing that you have? (I can’t find one here and its expensive)

– How many reps would you recommend for a newbie and how much rest time you should take in between?

– Should i continually stick to the same exercise routine or should i chop and change between routines offered on your site? if so, once a week/fortnight/month? And how many times a week should i do these workouts?

– Should i also be going running/cycling or is this all i need to do?

It may be all there but i seemed to have missed it, so maybe a good idea for a “Newbie Page”?

Hope that helps and LOVE this site!!

Cheers,
Del

Greetings from South Florida. I am a road cyclist and cover about 125 – 150 miles per week. So I have a good foundation, but I could stand to lose some weight especially in the mid section. Your workouts are awesome and I plan on working them into my weekly routine.

I don’t have any suggestions yet, but thank you for all the info – you are awesome!

Paul

Hello… it would be nice to see more “Beginner” Workouts. You have a lot of exercises that are for intermediate and advanced but not at all for beginners.
It would be nice if you actually had a full month worth of schedule for a beginner to get to the intermediate level and start using all your other vidoes…The schedule should have sets, weights, and exercises listed – it would be much easier on the beginners to know what they need to concentrate on on get to intermediate/advance level.

I got another idea… Create a section where we can log in and keep track of our calorie intake and the workouts where we can see how we are doing and we can track our goals. :)

Hi there.
I was searching for a newbie section, and I realize that there is so much for people that are into training with your exercises, but there is not that much for newbies like me.
It would be nice if you could just open a section dedicated in showing people some workouts to follow for the first weeks of training.
I was thinking of the different people that could get in touch with your website and that would peobably (like me) start to follow your work at home, so I realized that a good solution would be to create a scheme with 3 sections: beginners / intermediate / pro
I think that a good thing would be if you could add some “loosing weight” tips in each section, because there are alot of people that are beginners that could also need to loose weight, some people that use to make sport but that are not that good in loosing weight, and pro people that use to make sport alot that maybe would like to change their way to make fitness and try to loose weight using your workouts.
I think that something like 3 workouts for each section would be enough, and I am sure that you can point some already existing workouts of yours.
It would be nice if you could do this, so that between 4/6 weeks almost all newbies in fitness and newbies in your approach to fitness could be in fit so to follow any of your great workouts.
Best regards.

use your bodyweight. It’s just as effective and you won’t add muscle mass that doesn’t “feel” natural. It’s the perfect way to stay proportionate.