Jun 14 2010

Tone, Trim and Tight Workout

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi everyone,

This is the last workout in my 5 day workout challenge.  I was using my Gymboss Interval Timer as a stop watch and it took me 25 minutes and 3 seconds to complete it. Even though this workout is a time challenge, you should be focusing on doing the exercises with good form. The first exercise is the one where you can push really hard. The second and the third exercises require a lot of balance so maintaining proper form is going to be crucial. The last exercise will work your core and give you a nice stretch. Make sure that every move you make is under control. This entire workout is made up of bodyweight exercises only so no fitness equipment is needed.

The Workout Break Down:

1. Super Low Hop Squats – 20 reps (From the starting position jump your feet together, touch the ground on the side of your foot and then jump your feet apart again and touch the ground in front of you. This is one rep).

2. Grab The Knee Plank – 20 reps (alternating the sides)

3. Knee Tuck, Leg Lift, Kick Up on One Leg – 10 reps on each leg

4. Abs – Cross Over Crunch Up – 20 reps

REPEAT THIS CIRCUIT 5 TIMES WITHOUT TAKING A BREAK (if you are a beginner, you can take as much time as you need to complete this workout. Listen to your body and don’t do anything that is causing you pain).

I have explained all of the exercises from this workout in the video above.

This concludes the 5 day workout challenge. The other 4 workouts that I did this week are:

1. SEXY PAIN TRAIN WORKOUT

2. BOOTY FIRM UP WORKOUT

3. FAT FIGHTER WORKOUT

4. SUICIDAL SWEAT WORKOUT

Enjoy your workout and see you soon!

Zuzana.

P.S. Any ideas for new workouts and cool bodyweight exercises are always welcomed ;)




Around The Web
  • Meshelle

    Todays my birthday!!! Yeah for me!!! anyways on a much better note, Zuzana and Freddy I’m obsessed with your website. I come on here every chance I can. I think its wonderful how you don’t need to have a gym membership and still be able to transform your body as well as you both have. I speak of you guys everyday to everyone and tell my friends to go on your website. Thank you for keeping me motivated every second of the day to live a positive and more healthier lifestyle…is there any way that you would be able to give us a sample of what it is that you eat on a daily basis. You guys are such an inspiration.thanks for everything =]

  • http://abundantlife-katie.blogspot.com Katie

    Im not a fan of instructional videos. I would rather watch u do the workout and I can check the pictures if Im still not sure. If people really don’t know how 2 do the exercise they should ask a trainer otherwise they might injure themselves.. It is also encouraging watching you do it to see how much you are struggling also :) lol.

  • Ashlee

    Hello Zuzana and Frederick,

    I was hoping that you could suggest some workouts that you have done that focus on thighs and hamstrings. I am in somewhat of a predicament, perhaps you have some advice?

    I feel that my mid-lower body (hips to knees) does not “match” the rest of my body. I am well built in my upper body, abs are good, and everything below my knees are good too. (Former college athlete)

    I want to be (and look) as strong in my upper legs as I am everywhere else. I don’t know what to do about my this (especially hamstrings).

    I have been following your videos and I walk away sore every time.

    Is there anything that I can do to change their shape (more muscular, and eventually smaller?)? I like to run, but my thighs don’t seem to change, although my butt has shrunk without losing its shape. I know it that you cannot “target” certain areas for weight loss, but weight loss is not my goal.

    If knowing my body type helps, I am 5’10″ and I think I am around 160 lbs. I am somewhat “pear-shaped”- basically I have a small waist. I eat VERY well and drink lots of water.

    Your workouts are amazing, thank you to you both for everything, even if you don’t respond.

  • sam

    um i need help i just started watching your videos but i dont know where to start. like i did the Workout Routine For Absolute Beginners but what do i do after that ?? i want to lose the fat on my belly and get abbs like you so should i just start doing lots of cardio and do your cardio videos or just start following your daily videos that your doing now??please help and thank you^-^

  • Ashley

    Thank you so much for sharing all your wonderful workouts and advice to help us get fit- I am truly addicted and love coming back daily to see what else I can learn. Hope this stays around forever!!! :)

  • Marija

    Hi guys,
    pleeeaaasee pleeeaaaasee put pictures explaining the exercises, pleeeaaaase!! :)

  • caroline

    Hi zuanne fantastic as always and so very interesting – lv ur workouts so functional and fun xxx – take care caroline

  • shorts

    Hi Zuzana,

    My appetite is through the roof after these workouts, do you have any tips to control this?

  • Fleur

    I like this one :)

    Also the first exercise is really going to give me hard time. When squats are in “cardio mode” as for speed I always have hard time. But I am going for it :)
    My score up later in the evening.

    Thank you Zuzana for the explanations. Thank you Fred for preparing this video. Have a joyful week.

    Fleur

  • Adry

    Zuzana, sorry for asking.. but how old are you? i can’t find anywere if you said that before :-)

    You look awesome!!

  • Melinda

    Aloha!
    Here’s a nice exercise I made up, called the drowning starfish:
    Lie on your back, with both arms and legs spread and extended. Touch your right foot with your left hand, come back down, then touch your left foot with your right hand. Your arms and legs always extended. Anyway, I’m probably not the first one to think of this exercise.

    Cool workout, except the Zuzana pushups were hard on my hands and feet, and I started slipping on the wet floor! (I work out barefoot).

    • Melinda

      Ohh, sorry, the pushups comment was meant for the previous exercise video!

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

    I guess I will do this workout tomorrow June 14, I think my clavicle got injured with the workout from yesterday but i can still do sit ups for the night and leg work.
    Thank you Zuzana for the workout it looks hard and fun

  • Charlie D.

    I have to do this one tomorrow, I think. I’ve gotten way too excited with the latest workouts and I haven’t taken a day off in over a week – sometimes I’ve even done two workouts in one day. Does anyone have any advice on this? Is a day off now and then a good idea even if you’re not feeling fatigued? Or can you just listen to your body and if you have the energy for another day on, go for it?

  • Siobhan

    Gees you’re good! Can’t wait to get into these!! Have you ever thought of doing this as like a class at the gym? Or a bootcamp? I’m training to be a PT and doing sports business at uni and I think that these kind of workouts would be a hit as a class, Quick and not as lame as step class or body pump. I would totally go!!

    Love it!! I just love how you incoporate so many muslce groups into one exercise, although I do still go to the gym, this gives me something different and more challenging to do aswell (I like running haha)

    Keep up the good work! You are so many peoples motivation!!

  • Bridget

    Love this workout! You come up with some great body weight moves!

    Keep inspiring :)

  • Cinthya

    Can’t wait for the next video. I am intrigued as to what you’ll conjure up next.

    Thanks for all the hard work. BTW, I miss Sean. I hope he is doing well and that he is also continuing your workouts. :)

    Regards,

    Cinthya

  • Quigi

    Hi Zuzana, bad news…couldn’t complete the whole 5 circuits. After round 4 I couldn’t do anymore Super low Squats. But I completed the Abs, and Knee Grabs. My time was 28 minutes. I want to try this again in a month, to see how much my fitness has improved. The fact that you did all five circuits and under 26 minutes is inspirational.

    Thanks again for the super intense workout.

  • Evelina

    Hi Zuzana! I’m have a cold right now so I can’t do your workout yet :( But when I get well! Then I’m gonna do the 5 days challenge.

    Please make a pilates-ball workout :)

    • Evelina

      *having

  • Anna Carolina

    Very sweet you and Kelly in the picture :).

    Here are two short workouts which I betimes prefer to do.

    http://www.youtube.com/watch?v=HNbhIOgVz0g

    http://www.youtube.com/watch?v=jQh44LgDg60

    Have fun,
    Carol

  • Samantha NYC

    Zuzana, you go girl! I am trying my best to get in enough shape to do 5 days in a row. My body is so sore I can’t. Any recovery tips? Or should I tough it out since I notice once I warm up a bit I feel a wee better.

  • BodyRock-Savvy

    Hi Zuzie and Frederick,
    Thanks for this last and 5th bodyweight only challenge. I’ll do it today.
    P.S. Is Sean not back yet? Everybody’s missing him. :)

  • Mina from Belgium

    This one was a pretty sweaty workout! Inspiring as always but where is Sean? We girls were happy to have him. I hoped that seeing a man workout with you Zuzana would convince my boyfriend to exercise with me…
    And, hey, you guys skipped the pictures again. Getting lasy ;-) ? Naaa, I can’t believe that!

  • Tom

    Hi guys :) Just wondering, how do I send you guys a video on some exercise and how to do it? Do I have to make a Youtube video and send you a link? or can I make a video and send it? or do I just explain it with words? Anyway, I love the variety of exercises you guys come up with!! Keep up the great work!

  • Jo

    Hi

    I have just come across your website and like everyone has said before amazing!
    I am guessing you have mentioned this before but how did you get so lean? What sort of diet do you follow? I follow a paleolithic diest where I don’t eat grains, wheat, dairy, soy and what I do eat is lean organic meat especially fish and kangaroo and chicken and vegetables, fruit nuts and seeds. But I don’t look like you. Any heads up for me who is just starting out on your program should I just go with your daily workouts or follow your archives. I am a very dedicated health freak and would love an answer on this so I know I am on the right track.

    Thanks and keep up the good work

  • Gabija

    Last week I had a lot of exams and I was away for most of the days so I only did two workouts. For five weeks before last week I always used to do five workouts a week Monday to Friday and then have two active rest days, so now that I haven’t been training much last week it’s pretty hard.

    This workout was very long for me. I did it in 36:42.
    The last exercise was what slowed me down a lot. Doing the first three I could feel the burn in my body but the last one seemed pointless at times. I was probably doing something wrong… I just can’t put my finger on it…

    Anyways I’m sweating a lot as always. Great workout!

  • Neno

    You look unbelievable!

  • tina

    Hey zuzans n freddy
    awsome workout…thanku again for these workouts..
    ps do u do ur workouts in the morning or in the evenin??
    great work both of you

  • Lauren

    WOW this workout kicked my ass…. legs are burning and I am still dripping with sweat. Took me 23:23:35 I ate quite alot today so I pushed really hard to burn it off I also did a tabata workout this morn!!! For anyone who has an iphone there is a gymboss interval timer app and it is free I am using it while waiting for the one I purchased on ebay to arrive and it is great!!!

    Thanx again for all the hard work you take into this site you are amazing to put so much time out of your day to help so many people…. most others would be cashing in but you guys just do it for the love of it!!!
    thanx again xx

  • Lisa-Marie

    Hello to you both,

    You dont have to publish this butlooking at your amazing crib I wondered if you may like this, my friend is an up and coming amazing artist … and his art works is really inspiring and uplifting. All qualities you tow bring to us everyday.

    http://marcmcgreevy.com/

    have a great day :)

    Looking Awesome Zuzana ! – super ripped !!

    xx

  • FluidFreedom

    Zuzana and Freddy,

    Could you give me some advice on how to make sure my form is correct during squats? During squats I feel a bit uncomfortable in my back. I really struggle with squats.

    Again, thank you for another great workout!

  • Mickela

    good morning everyone it is 8AM in New York kinda humid.
    just finished this workout.
    My butt still hurts a little from yesterday’s evil sweat.

    This one I finished in 20:51, but I had to modify the third exrcise because my inner calf right next to knee hurts when I do some moves. I did squats with a side kick.
    by the way Zuzana the exercise from yesterday “your push ups”
    is a perfect warm up for before racing on sailboats. when the boat turns (tacks)the crew has to crawl from one side of the boat to the other as fast as possible, this exercise looks a lot like the movement we do to cross over.
    the squat hop is really fun I was enjoying it so much that I went past my count one time>

    cheers

  • Stania

    Hi Zuzi and Frederick
    Ja sem akorad dodelala to vcerejsi a muzu ti rict ze ten nazev je spravne vystizenej tece ze mne jak ve sprse a ty squat na jedny hoze jedne s nekonecnych bolestivich a pritom nejrychlejsich minut mem pripade 9min:03sec:13set kromne porodu a ty tvoje push up po tom to je taky zabyjak prvnich par sem se musela naucit techniku ale potom super nares.
    Moje skore
    Combo1: 4.38
    Combo2:2.25
    Combo3:9:03
    Tvoje push up:2.28
    Super a dalal sem s tebou celi tyden a super.Dekuju a tesim se na zitrejsi jeste se mi porad klepou ruce cauky.

  • Elisa

    Thanks Zuzana for this great challenge. I’m getting out of a really dark period of my life and I have to say that exercising is helping a lot to lift my mood. Now that the challenge is over, could you please do another complete stretching routine (where we can just follow it all on the video)? I’m already doing your other stretching routine every single time after my workouts…. I even know it by heart by now ;P but, you know, even switching up stretching routines is helpful, keeps things interesting and you even more motivated.
    Thank you so much for everything! I’ve never been a major fit person and I can’t do all of your workouts (tho I am working on it!!! ;P) but even by watching them you transmit me your love for fitness, and it’s doing wonders for me… I even started running on a regular basis.
    Thank you so much… both of you!
    Have an amazing day!

  • Rosa

    First THANK YOU for your hard work I luv your workouts! I have seen many post asking you if this is all you do for your workout. For those who are runners with lots of milage,or do cardio+weight trainning the question is if we stop doing these exercises would we burn enough calories to stay or get lean. I wear a HR monitor, I will burn more when I run/lift and do your workouts vs only doing your workouts.Please share your thoughts, I would love to drop my other exercises but fear I would lose muscle/and not stay lean. Also what you eat in 24hr period is important too, caloris in.Thanks again!

  • Nataly

    Cool!!! I like it! Guys, u’re great!))))

  • Dana

    Things came up and I ended up only getting in 3 workouts last week with days of drinking (!) in between…this week I’m excited to have nothing coming up to get in the way of ‘em – today’s day 1 of 5 =)

    Happy Monday everyone! xxo

  • Samantha R

    This was just what I needed after a bit of a naughty weekend, really enjoyed it. My time was 25:34

  • Carmen

    Hey, Freddy and Zuzana. I have an idea for a post. Sorry if you already have one regarding this. I just don’t remember seeing one, and it’s on my mind after these 5 days workouts.

    Setting priorities in your life, and making exercise a top priority without sacrificing other things, like family, friends, social life, and work. Staying motivated is easier if exercise is a top priority, but achieving balance and staying connected with other parts of life can be a struggle sometimes. This is a personal struggle for me….so I would love to hear your thoughts.

    Thanks again for all you do!

  • Cat

    Just curious, r u still gonna post the exercise breakdown as individual pictures? I love the breakdown at the end of the workout, but the pictures sure did help also. They were just a nice quick reference.

  • http://none Hugh Wilson

    Hi Zuzana!

    Thanks for the wonderful exercise routines – they have helped quite a bit! Sometimes the video gets in a bit close – while it is definitely great to see all the muscles working it sometimes is hard to see how you are doing the entire exercise.

    I would love to see a series designed just for runners who need to develop the endurance for 100+ mile runs. To date my longest distance to date is 50 miles.

    Another idea for a series may be series of exercises for girls soccer level 3 to 6 (high school. I coach my daughters team and have used some of your exercise routines to help get them in shape plus the added benefit to the girls is you provide a great deal of motivation to do your best.

    Thanks
    Hugh Wilson

  • http://www.oum.cc Sophie Marcil

    I looked on the net everywhere for the perfect workout for my schedule and lifestyle and after hours I have found your 40 minute workout part 1 through 5 (could never find part 6) and tried it today. I loved it. The fact that we do not stop, that we repeat the same clip over is FANTASTIC. The one thing I deplore is that you haven’t redone it recently since I noticed your videos have improved greatly over your youtube life. Maybe it would be a great plus to redo the whole 40 minute workout as a new workout (with ads so you earn $) and we would benefit from your improved production quality. I must say though I truly enjoyed it and I am hurting greatly :) By the way, I am a TV director and can congratulate you on your talent and production quality! Sincerely Sophie

  • ALL1E

    Good exercises…but I found to really feel them work, I had to move slower & controlled. I’m having difficulty finding the balance between maintaining good form/actually feeling the muscles work AND still feeling the aerobic burn (with the last two workouts–#4,#5–of the challenge). Suggestions?

  • Meshelle

    Todays my birthday Yeaahhh for me….Well Zuzana and Freddy I want to thank you for this wonderful website that you have created. I’m obsessed with it and I go on it every second I can (literally). I tell everyone I come in contact with to check it out. Its nice to know that you don’t need a gym membership to get the results that you have both received from staying at home.Zuzana you are amazing. I admire your positivity and healthy way of choosing to live….Could you give us a rundown on what it is that you eat for an etire day and at what times. Thank you guys for helping us change our ways on livivng a healthier and more positive life.

  • Sha

    Thanks for all the workout ideas! I think the explanation bits at the end that you’ve done for the previous workouts are a great addition. I’m actually on the Insanity programme and I’m halfway completed – form is very crucial in order to engage and work the appropriate muscle groups and prevent injury.

    I’m going to use your workout ideas after I’m done with Insanity. I used to be a ‘long jogs’ kind of girl but nowadays they don’t really do much more other then keeping my heart rate slightly elevated for a longer period of time. Bodyweight exercises challenge me on a whole different level.

  • Vikki

    Hello Zuzana, Frederick and everyone else reading :)

    I am so glad that ideas for workouts are welcome, because I have a little problem and maybe this is a good time to come up with it:

    I am very skinny and burn calories very fast. Although I take kind of a ‘weight gainer’ Id like to do strength workout with just very little to none cardio in it.

    But I have no idea what kind of exercises in what reps I have to do.. and I am also taking very often trips, so I dont have any equipment with me including the weight gainer.
    If you could put such a workout together, I will get the idea and I would be able to create workouts, or change yours and help myself.

    If anyone else has an idea how to solve this problem -aaaaaaaaaaaaaaaah feel free to share it!

  • Alia

    ZUZANA!!
    im 14, have lived in 4 different countries!!
    but you’ve been my greatest motivation to do exercise…
    i follow your workout very frequently, LOVE EN! u rock in every way!!!
    I REALLY ADMIRE U!! NO NEED to look at any rock star!! :DD

  • Kerrie

    Wow this workout kicked my ass!! What an awesome challenge and rewarding afterglow.. :) !!

  • Abilah

    In regards to your new diet of no meats- Have you thought about maybe just looking at where your meats come from and the quantity vs. cutting it out completely? There are some protein chains that you can get no where else than from meat and they are especially important when you tax your body regularly with high intensive exercise.
    We have cut down on meat alot and we eat instead, fresh fish and home raised meats that have not been processed. Just a thought- thanks for your workouts- they are really motivating!!

  • http://lucky2505.jimdo.com Simone

    Really nice new exercises!! I really love “your” Push Ups from the last video =)

    I have a workout for you that I did four days ago. It consists of 4 parts and the whole workout took me 16 min and 46 seconds. I added my score in brackets.

    PART 1: 2 rounds – 5sec rest and 25sec training

    1. Sumo Push Ups (13 – 10)

    2. Reptile (24 – 24)

    3. Knee Tucks (27 – 26)

    PART 2: 3 rounds of the following two exercises

    1. 1 Jump forward and 2 hops back – 20 reps

    2. 100 Jumping Jacks

    My time for Part 2 was 6:46 min. Pretty hard =)

    PART 3: Abs, intervals of 10s rest and 50s training

    Reverse Crunches (38,5 – 38 – 39 – 37)

    PART 4: intervals of 5s / 25s and 6 rounds

    1. Lunges (switch the legs after each round)
    (14 – 14)

    2. Squats (15 – 15)

    3. Dive Bomber Push Ups (5 – 5)

    This workout took my only 16: 46 min and it was pretty hard, especially the dive bomber push ups at the end.

    Let me know what you think about it!

    Best wishes!

    • Frederick

      Hi Simone – thanks for posting this!

  • Lvette #1

    Hi Guys,

    It was hard to follow the 5 days straight challenge since the posting of the routines were 1 or 2 days behind. I did do 5 days straight of working out but not with routines Zuzana used for her 5 days.

    There are the routines I used for my 5 days..

    ROCK N’ ROLl – Jun 8
    SEXY PAIN TRAIN – Jun 9
    BOOTY FIRM – Jun 10
    FAT FIGHTER – Jun 11
    ROCK N’ ROLL -Jun 12

    I waited half day Saturday for a posting and I was starting to get frustrated. Since frustration was not part of the challenge, I repeated a routine. Yesterday and today are my rest day, so I will be doing the SUICIDAL SWEAT & TONE, TRIM AND TIGHT as part of my old 5 days routine (not 5 days straight, but 5 days out of 7 days.) Usually, I take a rest day when there is no posting.

    I also found that I did not like working out 5 days straight. My preference is 2 on, 1 off then 3 on, 1 off. Strangely, this works better with Zuzanna & Frederick posting.

    Anyways, my heartfelt gratitude to both Frederick & Zuzana for their continued hard work and effort into BRTV. The past 4 months of working out with Zuzana by far is the best workout experience for me.

    p.s. Z & F check out Neva & Jim Brackett Seven Secrets Cookbook. If you guys are going vegan, this cookbook has wholesome vegan recipes.

    • http://www.janetspreiter.com Janet

      yes, I felt a bit the same way: the Weds/Sun rest days seemed to flow better. I usually find one day off at a time is enough to recharge.

  • Cathy

    Zuzana and Freddy,

    Thank you ever so much for posting these workouts. It’s been only 3 weeks and I’ve noticed a considerable change in my body. I’m stronger for sure and I’ve lost inches everywhere. I carry my weight on my thighs so doing your workouts have made a huge difference. (BRUTALITY WORKS)The exciting part is that I’ve gained 3lbs. That’s muscle right?

    Thank you guys for being there! You are both so inspirational! How’s your new diet approach going?

  • dcc

    Hey I just got Oxygen Fitness Mag for July and they have a small article about the Gymboss timer. ^_^

  • Amandafit

    I don’t know if it was just me today… but this workout was BRUTAL!!! I wasn’t sure if I was going to finish it today. I thought the Super Low Hop Squats were going to get me, but the Ab Cross Over Crunch got me more! Your intensity has really gone up! Thank you for everything Zuzana and Freddy.

    Amanda

  • Amandafit

    I forgot to post my time: 30:04

    Normally I am trying to beat you, but today I was just glad to make it through! :)

  • Verena

    Hi Zuzana

    great Workout!!! I will do these workouts next week so I can do them in succession.

    Perhaps you can do workouts for arms, shoulders and Back with Dumbbells next time?

    Can you tell me your high and your weight please????
    I have heard that it is 5’6 and 100lbs. Is it right???
    Thank you very much for this great blog!!

    Greets from Germany

  • Janet

    Hey Zuzana
    Couldn’t sleep the other night so always start thinking about new exercises whenever that happens. Wanted to figure out how to do a leg extension (for quads) without using equipment. Of course, all the squats and lunges use quads but I wanted an isolation exercise. Here’s what I came up with at 2 in the morning…
    On hands and knees with feet up and heels almost touching butt, back up to workout bench or chair or stool of about the same height. Place your toes on the bench (so knees are still on the floor and butt is fairly close to bench). Keeping the same angle in hips (ie no hip extension or flexion), push up off toes and straighten legs to now butt is up in the air and you are in a pike position (of sorts) with toes on bench. Bend knees and come back down to the ground. Be sure to keep hips bent at 90 degrees to make this truly an isolation exercise.
    Does that sound confusing? Made perfect sense to me at 2 am!! You have to do quite a few to get a really good burn, though.
    Let me know what you think.
    Janet
    Red Deer Alberta

  • Michelle G.

    Hi Zuzana, I did a workout the other day that I put together and thought I would share it with you. Not sure if you will like it or not but here it is.

    It has 4 parts and each part takes only 4 minutes. In each section I did as many rounds or reps as I could in the 4 mins. Here was the breakdown:
    Part 1: 1 Pullup and 1 squat
    Part 2: 10 reptile and 10 mountain climbers
    Part 3: get ups
    Part 4: jump rope–25 high knees, 25 regular (=1 round)

    My scores were:

    Part 1: 26 of each
    Part 2: 9 rounds
    Part 3: 50
    Part 4: 8 rounds plus 25 high knees and 22 regular

    I called this workout No Heaven Workout, because I was listening to the song called No Heaven by DJ Champion during the workout.
    Anyway, I really enjoyed this workout and thought you might like it or get an idea from it.

    Thanks for everything!!!

  • Kaitlyn

    Hey Zuz, Freddy:)

    I love your workouts and especially this 5 day body weight only challenge–not crazy about this vid though :\ I really like when you run through the whole work out first and then explain the exercises in more depth AFTERWARD or in pictures :) Either way, I love what you do! Keep up the good work, both of ya’s

    Kait

  • R17 (Ricardu Dakz)

    Hey Zuzana!

    Im back to your trainings! Those exercises were really cool!

  • http://www.janetspreiter.com Janet

    I had just come in from a hill run so the first exercise destroyed my thighs! I was pretty slow today: 32:34. In fact, it appears I must have been napping somewhere along the way. You smoked me, Z!!!! :) Thanks, I needed that! Now do we get 2 days rest or are you going to crack the whip some more?

    • Stephenie

      You crack me up, girl!

  • Maria

    Love your workouts!!!!

  • Kristina

    Great workout!!! Woot woot we did it!!! I don’t know if it means anything, but I’ll share it anyway. Ever since I started to workout with you guys and that was back in April 26 my starting weight was 176 lb I only lost 3 lb up to the beggining of this week of June 7 and now after completing this weeks series of 5 exercises I am at 165 lb… it was really hart to believe when I looked at the scale :), I didn’t change my eating habits at all… sorry my diet is very bad, I eat sweets and kind of greasy food, but this makes me actually want to start eating healthier to see even greater results, lets see how that goes :).

  • http://30bananasaday.com Windlord

    I was not into starting this WO this morn, but I told myself, just like you, that this was the whole point–suck it up!.

    Cruising thru the 1st 3 moves, the wall fell on me via the cross-abs, with over 6 min for the 1st round. I though “I know one of Zuzie’s best strengths are her abs, but this is ridiculous–this’ll take me over a half hour!”

    It wasn’t until sometime in the 2nd round, that it dawned on me that perhaps you had been doing just one leg crossovers, while I was lifting BOTH side to side (which has got to be 3x as hard!). Not one to switch horses midstream, I just kept it up. Result: [36:24 of pain!]

    I’ve now followed you into battle 8 times in 7 days, Commander Z.
    Tomorrow’s mission?
    R ‘n R even if it means going AWOL! :)

  • DamSam

    I don’t care what others say. I’d rather see you doing your exercise in action so I can see if you suffer when I do ;)

  • http://30bananasaday.com Windlord

    oh, what are the the names again of your cute doggies?
    I know one is Charlie, and the other–Kali/Cali is it?

  • Wendy

    This one was pretty hard. My time reallllly sucked. 35:03 10 minutes more than Zuzana. But shes way more toned then me so i guess i shouldn’t feel too bad. Thanks Zuzana

    Wendy

  • JC

    Thank you for sharing this workout even though the footage went missing! Your dedication is admirable!! This was a great workout. I had lots of fun!

    You look absolutely stunning… glowing from the inside out :)

    dedicated follower and friend,
    jess

  • Shelly

    Hey guys!!
    I love your work outs but Im wondering if you can keep putting the pics up of each work out?? it helps alot cause I dont know all the names of the work outs so usually I print them off and lay them on the floor before my work out!!

    Thanks and you guys are doing an awesome job!!! :)

  • PF

    Hey Zuzana,

    Do you consider some of your exercise moves plyometric?

    thanks :)

  • cherrell

    zuzana,
    hi my name is cherrell you are a pure motivator and I wanna work out with you. Will you please help me. I’m 5’2 and then put on some pounds I’m not happy with I’m not over the limit but it bad to me by me being a short woman. When I do work I wk 12hrs out that day. So that’s been my excuse and I know I can do this if I had your help & advice please help can I buy ur videos. I found you on my ppalm pre youtube. Write me back at my email

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

    I miss the pictures… because I’m without internet at home. So I see the videos at my boyfriend’s home and take the pictures to home with my pendrive, to remember the exercises when I workout at home.
    But it doesn’t make the site less great! <=)
    Great workout! Can't wait to do it!
    ^^
    Congratz!!

    • Frederick

      Hi FlaviaRJ,
      Part of the issue that we are having with the site showing errors is due to the fact that our pictures are quite “heavy” (so say our tech support guys) and they place additional strain on our server. The new site will be able to handle the extra demand, and we are also coming out with a new feature that will provide that extra info for each exercise :)

  • Salma

    Hi Zuzana,

    I went a power yoga class today and it gave me some ideas for a workout for you try. I haven’t tried it yet but I’m planning on it tomorrow. Here it goes. I hope you like it and I hope that my explanations make sense.

    Do 4 or 5 rounds of the following Power Yoga Inspired Toning sequence.

    1- Dolphin Push-ups
    Get in the yoga dolphin (similar to downdog except on your forearms), lower your butt down to fore-arm plank then lift the butt up again. All the power coming from the core. Bringing the butt from top to bottom is one rep. Do 20 reps

    2- One-leg airplane squats
    Starting on the right leg, send the left leg straight back and extend both arms back, palms facing down like an airplane. Squat down with the right leg then come up, that’s one rep. Do 25 reps on each leg. Killer for the back and thighs!

    3- Stacked Legs Side Plan Arm Under Reach and Leg Lift
    Get in a side plank but try to stack your feet on top of each other. lift the upper arm (the one that’s not grounded on the floor) up. With control reach the upper arm under your waist (you should feel it in the obliques) then extend up and lift the upper leg up. It should be controlled and smooth. As you reach your arm up your lifting the upper leg up at the same time. Do 25 each side

    4- Chair to back lunge to 3 pulses and kick up
    Start standing, legs zipped together then sit low (arms can be bent right in front of you just like what you did with the one leg jump squats in the suicidal sweat workout). Now keep the left leg grounded and do a backward lunge. Once you’re in backward lunge do three pulses (straighten the front knee then bend 3 times), then a backward lunge kick-up then come back to chair…that’s one rep. Do 6 on each side

    5- Low Squat to back arm reach to squat jump
    This is hard to explain so bare with me. You will get in a very low squat, with most of the weight on the heels. From here you will reach the left hand back and ground it on the floor as you lift the hips up and reach and extend the right arm straight back (imagine a 3 legged crab position). Windmill both arms back to the low squat then jump up and do the other side. Do 20 reps total switching sides each time.

    6- Diamond Jump Push-ups
    Get in a plank position except your hands will be close together (try to create a triangle with your index fingers and thumbs), do a push-up in this position then jump the legs forward then back (that’s one rep). Do 10 reps

    -Salma

    P.S. I did your suicidal sweat workout before yoga today and it was so hard! I couldn’t stop sweating!!! It was awesome :)

    • ALL1E

      This looks cool. I saved it, so I can try it sometime. Maybe I’m just in a power yoga mood after my own yoga class today ;)

    • Stephenie

      Salma,

      Thanks for the great workout idea…I am going to try to it!

      Stephenie

    • Pamela

      Salma, this looks interesting :) thank you i have to try this one out. yoga is fun and something i do on my rest days, now i have a new one for the weekend or maybe ihave to try it tomorrow :D.

      • Salma

        Thanks Pamela…let me know how it goes!

        • Pamela

          awesome!!!!! i only did one round because i did it after the daily workout and i was pretty dead already lol, but it was great and i sure will do it again, so thank you! by the way, are you familar with the tibetan rites? i use them as a warm up rutine :).

  • AsnGrl4vr

    Thank you for providing this resource to the world. I like it better when you had pictures and step by step instructions because I could print them out and bring with me. This new format is probably easier for you, but I miss the old format.
    Also, I totally agree … LULULEMON rocks!

  • cascade

    Hi Z,

    Here’s my idea for a workout with Medicine ball –

    Set Interval Timer for 10 sec rest + 30 sec exercise — 40 rounds

    Do following :

    10 sec rest

    1. Medicine ball swing — Stand with feet slightly wide apart and swing ball up and down using the hips — 30 sec

    10 sec rest

    2. Medine ball Pushups — get in Plank position with Medicine Ball under R hand — do a Pushup and then roll ball over to L hand and do a Pushup and alternate — 30 sec

    10 sec rest

    3. R leg Diagonal Medicine ball Chop — stand with feet slightly wide apart and swing ball from L side towards R leg –30 sec

    10 sec rest

    4. L leg Diagonal Medine ball Chop — stand with feet slightly wide apart and swing ball from R side towards L leg –30 sec

    10 sec

    Repeat 10 times (40 rounds) till beeper goes off !! This is brutal –takes about 25 minutes.

    Hope you will enjoy !
    Thanks to you and Freddy for all you do for us !!

    Your loyal fan !!

  • Cindy

    Hi Zuzana,
    Love ur workouts, been doing them for a while now. Great Ideas. Im a Personal Trainer and I use ur workouts for my own training. Awesome stuff.
    Just one thing, will you be puttin up photos of the exercises again? Its just that i use these for reference when I go back to look at the workout.

  • Pingback: Late Night D’lights « Bananas for bananas

  • Chris

    Hi Zuzana,

    Will you post a sample of your daily/weekly diet? I have also incorporated more fruit and veggies into my diet, but curious if eating too much fruit will stop the fat loss or cutting process. A sample of your daily diet would be very helpful!!
    Thank you!

  • Eva

    Wow!!!What a great workout!!!!
    It looks like an easy one!But it was hard!!!Especially the “Knee Tuck,Leg Lift,Kick Up”!!!…My legs were burning!!!
    I’m doing your workouts for 3 months now!!!And I love them!
    This workout took me……40 minutes and 47 secounds….
    How did you do it in 25 minutes?? You Rock!
    Thank you!!!
    Eva.

  • ivy

    hey zuzana and freddy!
    i love all your workouts but i have a question..

    do you have any tips on how you got those great muscular arms you have?! i have trouble trying to gain muscles on my arms and i’ve been dreaming to get arms like yours. i would really appreciate any tips that you would give me. thanks so much for all the video uploads you guys put on the website. it has made my workouts even more fun and i look foward to your workouts! :]

  • BodyRock-Savvy

    I did this workout today but wasn’t able to finish the 5 circuit. I was only able to do 3 circuits as I cannot tolerate the heat and maybe because I did 6 days of straight training which I usually have 2 rest days. I will do it again tomorrow though because I love it. My time for 3 circuits was 25:52.34.
    Yes, I also agree with others, Zuzie, can you give us some idea/sample of your diet/eating routine starting in the morning? Example, as soon as you get up, drink water, ate 1 or 2 pcs of fruits, coffee, after 1 or 2 hours ate this or that, something like that.
    Thanks again for a great workout and motivation. :)
    FYI: I finished the Monday to Friday challenge too though there was a delays in posting a video. Doesn’t stop me, I used your other trainings not to miss the day. Luv you both. :X :)

  • Polly

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

  • Charlie D.

    Ok, maybe this is out of line, but do you think you counted wrong? I got 36:14:72, and I suppose I could have done it a little faster – I was really focusing on form – but I don’t think there’s any way I could do it over 10 minutes faster – not because it was too difficult, but because there was just a lot to do. Maybe *I* was counting reps wrong and doing too many, because I usually either beat you or come really close. Who knows. In any event, this was fun and good and you look lovely, as always. Thanks.

  • Alex

    haha aw cali is so cute

  • Kathy

    Hello Zuzana and Freddy (where is Sean?) :))

    Great workout … it took me 35 minutes and 21 sec.! Great!! Thank you very much, guys :)

    Do you have some kickboxing workouts or something like that? :)

    I wish you a nice day!!!
    Kathy

  • Jorge

    Hello Zuzana, an exellent workout as always! Thanks for sharing it with us.

    I was wondering if you can give me some advice, I’m trying to develope muscle volume and strenght on all my body, I’m planning to do the 40 minutes full body workout 3 times per week and complementing it with a workout for my abs, buns and maybe cardio also 3 times per week and 1 day of rest, so which of your workouts do you think is the best for this pourpose? or if you have a complete different suggestion please tell me! Thanks a lot!

  • Anja

    I would love to see some exercises for back muscles. You don’t have a lot of those that I’ve noticed. Other than that great five day challenge!

  • Stania

    Hi my time is 30:14:80
    but the time vas so fast can’t belive.
    Super work out

  • Agata

    What a cute dog!!what’s it’s breed? is it chiuaua??

  • Sarah

    frustratingly that workout took me over 34 mins but i was making a very concious effort to keep my form perfect and these were very different moves to me. i got into the swing of it eventually and sped up abit so i might revisit in a week or so and see if i can beat it!
    Thanks, Sarah

  • liz

    I couldn’t bring myself to do 5 rounds!! I only got through 4 without absolutely killing myself. 25:03

    Is there anything I could do to help my wrists when we’re holding the plank position for long periods of time? I have a very sensitive right wrist and it seems to be affecting my performance….

  • Fleur

    I did over 34 minutes too. :s
    I pushed hard and took care of the form of my exercises.
    But really this time I am out of the game. Sure next time I do this workout I must go under 30 mins. And I will because I can do it !

  • Ann

    I couldn’t not complete this 5 days challenge.I failed on day 5th :( because my baby had a night terror and he didn’t go to sleep until 5 a.m. Anyhow, I did this workout today and finished in 28 minutes 49 secs. It looked easy but the “knee tuck,leg lift and kick ups” really kicked my butt! Thank you for great workout and inspiring challenges :) You both are the best!!!I do have some bodyweight workouts that I saw from the magazines. I’ll post them tonight. Have a wonderful day!!

  • Iris Collado

    Thank you so much for a great workout. Can you guys do more Jump Rope Circuit Workouts. I love jumping rope.

    Many Blessings

    Iris

  • http://lucky2505.jimdo.com Simone

    I hope it’s not too hard for you guys to take my workout ideas =)… But here’s another one that I did today. First I looking for good exercises and nice intervals, but then I thought “shit – today no intervals =)!” and so I decided to do another 600-rep-workout and here are the exercises:

    1. Step Ups (30 each leg)

    2. Reptile with knee grab (alternating sides, 60 reps all together)

    3. Sumo Push Ups 60 reps

    4. Kick Ups 60 reps

    5. Jump Squats

    6. Mountain Climber

    7. Star Crunches

    8. Side Crunches (30 each side)

    9. 10 One leg pike presses + 1 one leg burpee x6

    10. Side Leg lift (squat position and then lift one leg to the side until it is parallel to the ground, alternate the legs, 60 reps total)

    The workout took me 29:14min and I sweated a lot!

  • aleyna

    hey guys:) i’ve been following your workouts for a few months now and have really been enjoying them. you’re an inspiration zuzana:)…but i do play alot of sports and i have some inches of fat that i do want to lose. i feel like i’m stuck and they wont shed. i do one of your workouts almost daily but are there any specific workouts that you can recommend to help me find speedy and great results?

  • Michaela

    Hi Zuzana,
    I have been watching your videos for a while now, trying to encourage myself to do the workouts, and i sweat only looking at how hard it seems for you to do them :D .
    I see that your exercises have a lot of squats and hops/jumps. Do you have any modifications or some advice for someone with knee issues?
    Is this workout all you do for the day or you do something else too ?
    I would really like you to have a section on the website about you, where you could share some more about when you started, how long it took you to gain such an amazing physique, if you do any other workouts, if you had any injuries or how to prevent them.
    I like VERY much the fact that you mainly use the body weight for all your exercises, I find that the Swiss ball can be quite amazing with the variety of exercises you can come up with. maybe you could include that in some of your workouts ?
    Congratulation for this great website and great workouts and thank you so much for sharing it for free !
    Michaela

  • becca

    hey zuzana, im sure your seeing a pattern of people telling you this workout took them so long. It took me 34 minutes, and I didn’t even do the ab exercise, i replaced it w cross crunches because it was taking for ever.

    Im wondering if we misunderstood you when you were explaining what counted as a rep for something because it was a huge difference in time.

    I counted every feet together as one rep in the squats(20), every knee tuck (20), every kick up (10 per leg), and every front crunch(20) as one rep

  • Bri

    Zuzana,
    I’m confused. I’ve already started doing some of your workouts and I love them! I don’t think I’ve exerted so much energy and sweat in such a short time! This beats the long, boring cardio runs…BUT…are your workouts the correct workouts for me? I need to lose 20 pounds. Should I lose the weight (fat) first, by running, and then when I reach my goal weight, use your workout plan to build and maintain the muscle tone? My boyfriend says the strength training will only make me build larger muscles and that is the last thing I want. Will your workouts achieve both results as far as muscle strength and burning fat? I’m just scared that maybe a month later all I will have are nice muscles hidden under a layer of flab. Please help me!

  • Jim

    Do you guys have any clothing for sale? Hats? Shirts? Anything with the BodyRock.tv name on it? I think they would be good sellers.

    • Isabelle from Canada

      I agree! I would definitely buy something from BodyRock.tv … hat, t-shirt, workout pants or even a BPA-free water bottle :)

  • Magalie

    The chalenge is completed!!! for me it was tuesday to saturday… and that was soooo hard!!! on day 3 (june 10) I did a really old routine: Stretch and tone your body, because there was no posting and I really need to work on my stretching.

    So today wasn’t in the 5 days challenge for me, I just had 2 days rest. And my time was 34 minutes 19 secs… much slower than you!!!

    Thank you sooo much, I’m very glad that I found you a month ago I have a lot of fun doing your workouts

  • Amy N. From California

    I have done a few of the exercises and they are great! I have been working out for awhile and am not overweight. My time and reps are longer than others so I am embarrassed to post how long did it take others to improve their skills?

  • Scott

    I came across your site weeks ago and have been following the updates and applying the workouts to my routines. I enjoy that one doesn’t need extensive equipment to have a complete full-body session. I’m sure you’ve thought of it but you two should come up with an iBook with a training calendar and videos for your workouts. Keep up the great work, I hope you’re making a good living off of this.

  • http://www.immixproductions.com Alfiya

    Hello Zuzana,

    I would like to share with you the following workout I did:
    1. Bronco Burpee Combination
    2. Lawn Mower Abs
    3. Tricep Drops
    4. Trip Wires exercise
    5. Ninja kettlebell Press

    I did each exercise for 4 minutes interval. 10/50 sec.
    I sweated like a horse big time.

  • Joe

    Hi there Zuzana.
    First of all, thanks for the new workout.
    So, I was watching some older videos here, and I saw one where you talk about getting a tatoo.
    So, did you get it done?
    I was kinda wondering a while back if you got any tatoos or something. I Think tatoos are great, but i dont really think a bull on your forearm would look that good…pardon me :) i think on your sholder or something like that would be nicer.
    Just go for it, get it done. Tatoos are beautifull. Just make sure that it means something to you, dont get a drawing on your skin, get something meaningfull, something that in a way represent you and who you are. Anyways, hope to see that tatoo soon.
    Best regards from Brazil,

    ,)

  • Kate

    I enjoyed this one, it definitely wasn’t as intense as the Suicidal Sweat workout (which was awesome!)… I completed this in 27.32. I was a bit disappointed I wasn’t closer to your time Zuzana. Oh well, there’s always next time :)

  • irla

    Hi Zuzana

    I broke my leg and can’t workout properly.In your opinion what kind of work out can i do during this time?
    I really don’t want to just lay in the bed all day long
    PLEASEEEEEE REPLYYY

  • Sarah

    Hi Zuzana,
    I can’t tell you how much you are an inspiration to me. For so long i thought i had to do boring old gym routines to get into shape, when all the time you had the secret for a nice well toned body. LOVE doing your workouts at home and have started using them with my clients aswell. Keep u the great work!

  • http://www.sekretydiety.pl Karola

    You should be the next NikeWoman

  • PD

    just randomly came across this when looking for something else…. I hope I am able to do these excercises and be as fit as you one day…you are the absolute best fitness pro I have come across…
    Thank You

  • Vanessa

    hey guys,

    i love your website and i´m joining it since..i don´t know…maybe october 09 and you guys did/are doing a very good job!
    The videos are more informative and explained but i have to say that I don´t do a workout because it eems me too hard!
    In the workout I stop because i think i´m not fit enough for that..that make me sad.

    So my question to you:
    How do you stay motivaded throughout the workout?

    I love your site
    greetings from germany :)
    vanessa

  • Mickela

    Your comment is awaiting moderation.
    June 14, 2010 at 8:17 am

    good morning everyone it is 8AM in New York kinda humid.
    just finished this workout.
    My butt still hurts a little from yesterday’s evil sweat.

    This one I finished in 20:51, but I had to modify the third exrcise because my inner calf right next to knee hurts when I do some moves. I did squats with a side kick.
    by the way Zuzana the exercise from yesterday “your push ups”
    is a perfect warm up for before racing on sailboats. when the boat turns (tacks)the crew has to crawl from one side of the boat to the other as fast as possible, this exercise looks a lot like the movement we do to cross over.
    the squat hop is really fun I was enjoying it so much that I went past my count one time>

    cheers

  • Vixen

    Hi what do the interval numbers mean? 12/5/19? is that the number of reps how do you calculate your exercises? Any help for a newbie is appreciated thank you

  • Alisia

    This workout was an extra challenge for me today because I woke up with a horrible allergy headache and felt na but I thought, ” I have to do Zuzanas workout, look how slim and toned I’m looking because of her!” haha. It took me longer than you, about 27 minutes but I pushed through regardless. Now I can get into my comfy clothes and take it easy for the rest of the day; I earned it. :)

    Oh and someone recently mentioned how much better you are than Jillian Michaels and I have to agree. I watched one of her workout vids on hulu and I could barely stand it. I mean, she’s in great shape and all but I love your fun attitude and your still very feminine and yet very fit, muscle-y and toned which really motivates me. Love it.

  • Alisia

    This workout was an extra challenge for me today because I woke up with a horrible allergy headache and felt nauseated but I thought, ” I have to do Zuzanas workout, look how slim and toned I’m looking because of her!” haha. It took me longer than you, about 27 minutes but I pushed through regardless. Now I can get into my comfy clothes and take it easy for the rest of the day; I earned it. :)

    Oh and someone recently mentioned how much better you are than Jillian Michaels and I have to agree. I watched one of her workout vids on hulu and I could barely stand it. I mean, she’s in great shape and all but I love your fun attitude and your still very feminine and yet very fit, muscle-y and toned which really motivates me. Love it.

  • Razzi

    Wow. this workout really kicked my arse …
    My time is 37 min and some seconds. >.< Like I said, it kicked my arse. I almost gave up on the 4th round, but I somehow managed to push through. ^^

    Thanks for sharing all your routines with us! I love doing them =D

  • Michelle G.

    Zuzana, you beat me by 1 second in this workout. My score was 25:04! But I had just had 2 days off before I did this and you did it at the end of your 5 days….so…..yeah.

    Thought up so silly names if you are interested:

    Booty Buster
    Jiggle Less
    Sweet Ass
    Tight Ass
    Endorphin High

  • April

    Hi Zuzana,

    I decided to finally start your 5-day workout challenge today! I’m a bit late mostly because I’ve lacked the discipline and motivation to get myself to workout. I’m 5’3 and 110lbs and really want to just tone up. I’ve tried some of your workouts before and I had a hard time keeping up but I’m going to really push myself this time since you’re such an inspiration.

    The booty firm up workout page isn’t working, is there a way that can be fixed soon? I know you have your youtube video for it but I like being able to write down the names of the moves and the details. Thanks again so much for being a great inspiration. Keep up the awesome work!

  • Remi

    First time commenter here! I’ve been doing your workouts for about 3 months now.Lost10lbs so far . This workout in particular kicked my butt in a major way! Thanks so much!

  • Barbarita

    Zuzana, I am in my 3rd week with you…let me tell you, I am soooo happy with the results. The more I read about interval training, the more I am convinced. Thanks for you site and the daily stuff. You are an inspiration and got me spreading the word about this site. You have helped me see I can push the limit…I get frustrated easily because I want to see pounds come off quick, but it is soooo much better to lose inches and gain lean muscle. Especially when I am a petite woman.

    Thanks! Carino Puerto Rico

  • Donna

    When will your new site be up? So anxious to see it!! Not having any issues with your pages loading on my iPod but I do on my pc. Grrrrrr

  • Je’taime

    Hi Zuzana and Freddy!
    This workout kicked my ass big time and it still is!
    My time was 44:54
    I’m not all that proud of it but I can say that this is the hardest I have pushed in any of my workouts so far.
    I’m on my fourth day and its going great!

    Thank you so much you guys!!

  • Lvette #1

    Did this routine this morning. So far, this is not my favorite routine. This felt like my old gym routine and I am not sure why. I actually had less sweat today since joining BodyRock. I think this was the most complicated routine from Zuzanna (combination wise). I need to return to this for a second try, maybe I was just not feeling it today. Done get me wrong, it was a hard routine but it did not feel like a Zuzana hard routine to me.

    It took 36:05 to complete. Not a strong time..need to do this again.

  • Salma

    I have another workout for you Zuzana. It was inspired by my boxing class last night :)

    Fat Fighter Workout

    Do 5 Rounds of the following:

    1. Flying Chair (20 reps on each leg)
    2. In and Out Explosive Push-ups (5 reps)
    3. Surfer Get-ups (20 reps total)
    4. Arm Shuffle Explosive Push-ups (10 reps)
    5. Fighter’s Backward Lunges (20 reps on each leg)

    Explanations:

    1. Flying Chair – get in a chair position, legs together and arms in front of you bent at the elbos with hands interlaced. From the deep chair, send the right leg back to touch the floor then froward without touching the floor in the forward movement, just let it hover at the top. Try to stay really low in the left leg with the weight on the heels. You can try to go as fast as you can. You’ll feel a nice burn in the thighs.

    2. In and Out Explosive Push-ups – Get in a plank push-up position with the hands wide, do a normal push-up then explode up and bring the hands in closer to your body then do a triceps push-up. In and out is one rep. This is very similar to the explosive push-up hand clap except you’re just sending both hands in then out. They’re a killer! If you’re a beginner you can just walk your hands in, do the push-up, then walk the hands out and do the other push-up and that’s also one rep.

    3. Surfer Get-Ups – These are a lot of fun! Start standing then jump back into plank and let your tummy hit the floor, then explode up into a surfer stand (similar to the snowboarder stand). Switch sides each rep. Imagine you’re self on a surf board in Hawaii and have fun with it ;) It’s a killer cardio exercise!

    4. Arm Shuffle Explosive Push-ups – These are also explosive push-ups except you will get in a plank position with one hand in the normal position and the other lowered down towards your ribs. From here you do a push-up and as you explode up switch hand positions. If you’re a beginner, get in the same position then do a push-up and switch the hands positions without the exploding.

    5. Fighter’s Backward Lunges – This is a fun exercise that I did in my boxing class. You will start standing, do a back lunge with the right leg then as you bring it up try to bring the knee close to your chest as you get on your left toes and twist your torso and arms to the right. Imagine yourself kicking someone in the chest with your knee and elbowing someone behind you. That’s one rep, do the same on the other side. These are awesome for the quads, obliques, calves, and overall balance.

    I will try to take some pictures of the exercises and send them to you in case my explanation didn’t make sense and so you can also see what a great impact your exercises had on my body :) Thank you both for your amazing website!

    -Salma

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

      Hi Salma,
      This sounds like a great workout and I really like the exercises. Thanks a lot.

    • Charlie D.

      These exercises look awesome! I can’t wait to try them. Thanks so much!

  • jed

    so today i was doing this routine and the athletics supervisor at my school approached me and wants to train with me… wooohooo!

    thanks guys! AMAZING job :) Keep goin :D

  • Gato

    Zuzana,

    I absolutely love your workouts! I’ve been trying to do them everyday (and I have been!) and let me tell you I feel like mush afterwards! It’s a feeling I haven’t felt in a long time which just means I haven’t been doing the right exercise! I don’t feel like this after an hour at the gym! I actually have to say that doing your workouts is the thing I most look forward in the day! Your website has made me so enthusiastic about working out :)

    I have to say though that working out along with you the video is a lot more helpful since I am just starting out with this at home fitness. I ordered a gymboss timer but it hasn’t arrived yet so until then I rely on videos where you do the entire workout in parts. Just like the Best Cardio video where it had 5 parts, that video was perfect for following along, the video was my interval timer :D

    It has only been 3 days of doing your workouts but I feel like results are soon to come! I’m all too confident! :)
    Thanks so much for sharing your knowledge on fitness and diet.

    Much love from New York City!

  • Megan

    Hi Zuzana,
    I’m excited to tell you that I am in such better shape that I even noticed my booty is rounder! Thanks for all the leg and buns firming workouts.
    For workouts I really like tricep pushups: start in plank with your hands and arms close to your body and push up. Also it’s been a while since I’ve done side planks and tricep dips, which can be done by starting in a crab-walk position. Then you could combine that with the kickups.
    Thanks for all your wonderful ideas and motivation to keep working hard. I was in my friends wedding this weekend and for the first time felt comfortable in a strapless dress! Love to all of the BodyRock team!
    Megan

  • Pati

    Zuzana & Frederick, I was on vacation and although I still did your quick, short workouts whenever I could, I am very happy to be back and working out with you everyday :) Love this routine, very creative! <3

  • Liana

    I was feeling kind of unwell today and only made it through 3 of the 5 sets of all the exercises. :/

    I guess that’s better than nothing, right? I’ll try and do the whole thing on a day when I’m feeling better!

  • Andre King

    Hello Zuzana….

    I would certainly like to commend you on all of your HARD work, and your generosity in sharing all of your innovative, invigorating, dynamic, and explosive workouts with us all.

    I’m thinking of taking on this five-day workout challenge in the upcoming week. I am wondering, though, how effective and safe it is for the joints (particularly the knees)to perform these high-impact and ballistic plyometrics in high number of reps fashion during each interval session, and on consecutive back to back days. With the variation in hopping, jump squats, and lunges, is there sufficient time for recovery in just one day for the major muscles throughout the legs that are at work, and for the joints?

    I definitely appreciate all that you share, and any info to my questions would help. (or anybody’s input for that matter) Thanks Zuzana, BodyRock team, and all who share their testimonies on here!

    Andre

  • Michelle G.

    Hi there, I found some new body weight moves on youtube that I thought i would share.

    Grasshopper pushups
    –when you do a push up you bring one leg from the plank postions to go under you horizontally to your body. If you lift your left leg you take it to your right and alternate the sides.

    Spiderman lunge
    – in a plank position bring your left leg next to or as close as possible to your left hand while staying in the plank postion; alternate the sides.

  • jenny

    hi there,

    killer workouts lately. so great – thank you! i was wondering if you can comment on how the workouts have seemed to have gotten shorter and more intense. i look back at your older workouts and see they’re 20- 40 mins and now, most workouts are 12 – 15 mins.

    thanks so much for your time! your site has really inspired me.
    jenny

  • Jen

    49:29! Wow!

  • cutie

    I realllyy like the knee tuck, leg lift, kick up – and the abs cross over crunch up…really niceeeee combo :P!!!!!!! :):)

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

    the first two exercises burn, it’s unbearable.
    I didn’t do them fast because i wanted each reps to be well done and i couldn’t do the fifth round .

  • britt

    grab the knee plank is ridiculous i really felt it the next day, and saw it too! these workouts are amazing, at first i didnt think they were enough but like you said the trick is to really manage your portions throughout the day. I have just recently noticed the v shape developing by my abs!! I’m amazed :) Thank you

  • Sam

    I finished this in 25/37 and I miscounted… so I think I would have finished faster, oh well next time Z…

  • Michelle

    I would like to see you do more recipes, sit down coffee talks, out door activities with your husband, etc..etc

    =D

  • http://n/a Natalie

    Hi Zuzana,

    This was a tough workout but I managed to complete it at 34:13 :D

    Natalie

  • magda

    I found your site about a month ago and i love it, how do you come up with this stuff? Some exercises I’ve never seen before…You are awsome. Did you ever think about competing in fitness or Figure. Your body looks competition ready::))I also have a personal question…but not sure if this is the appropriate place to ask.Let me know if there is another way to contact you.
    Thanks…Magda:))

  • http://www.bodyrock.tv/2010/06/14/tone-trim-and-tight-workout/ Heather

    Zu you make my life!! Thank you so much for being so awesome :)

  • Sarah

    I barely did 2 sets in 30 min. I almost felt like throwing up. But, I wont give up because it makes me feel good and I work on improvements 1% a day ! Thank you.

  • Audra

    26:15 and nauseous!

  • elise

    i finished this in 27:45 and the only things that kept me going was the thought of having a tone, trim, and tight-ass like you zuzana;). Thanks for being my fitness inspiration and giving me simple and BRUTAL bodyweight work outs.

  • http://n/a Tanya

    Perhaps, I wasn’t practicing time challenge workouts for quite some time and really concentrated on keeping proper form and technique – it took me 42 minutes to complete 5 rounds, and after the 3rd round I was thinking of giving it up, mostly because of the third exercise (I watched the exercise explanation section again after my workout and understood why this particular exercise was so difficult – I was doing all parts of it from a deep backward lunge, so there was too much pressure and strain on the supporting leg).
    Anyway, I enjoyed this workout immensely – it opens my second 5-workout-in-a-row week. I had a short break in my fitness schedule as I was on a 7-day trip. I tried exercising during the trip but the space was so limited and so packed with little and not so little things that I kept on hitting one of them every second. I did my everyday push-up set though, that’s a must since I’m fighting my way to a 50-pushup non-stop round.
    Keep the sunny side up!

    Zu, I wanted to ask one thing – you are pushing it real hard with those workouts, but have you thought about what will happen to you muscles if you can’t exercise for quite some time, for example during pregnancy. I don’t know your plans and I don’t really wanna pry, but I’ve read it in a lot of publications that a person should choose a fitness routine that it comfortable and easy to keep up with for as long as he can do it. For example, I can do these workout now, at my age, but I’m no sure I’ll be able to do that much and keep the intensity in 15 years from now. What’s the best way to make this transition safe and less damaging to the body and muscles?

  • Angela Yanni

    You are a inspiration to me! You have a fantastic body! I workout three days a week. I had a baby 2 yrs ago by c-section. I hope one day to have a body like yours. Love your site. Keep it coming.

  • ALISIA

    This is my fav workout on your site right now. I re-did it and went extra fast since I’m feeling better now. Oh-my-gosh! SO INTENSE!

  • Marissa

    Ohh man! this one took me around 44 minutes! Don’t know what happened there…it was brutal. Those squats just about killed me.. :)

  • Valerie Paul

    22minutes,22 seconds

  • clive

    Vanessa get a power plate m/c from $99 to up i was the same has you 10mins a day for 4 weeks that will help did me take it slow 6 mts you look back and see a diff world u are liveing and doneing God Bless.

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

    Ouuuuch! Dont know what happened to me today but it took me a solid 30 minutes to complete this!

    I am very tired and a bit nauseous. hehehehe
    ok, off to work!

  • Eilis

    Hi Zuzanna,
    Im just new to your site but love the work outs and the nutrition advice!!!!!

    Amazing, please keep it coming!

  • Lucieflo from France

    just finish the workout 22minutes but i realise i miss up the last exercice i totally forget to bring back the legs upon the belly… arg :( i’m good to do it again -correctly- tomorrow

  • KATHY

    HELLO SUZZANE WANTED TO ASK U IF THERES SOMETHING THAT I CAN DRNK TO GIVE ME MORE ENERGY BECAUSE LATELY I BEEN FEELING VERY WEEK :(

  • Samantha

    Hello Zuzana and Fredrick,

    I have a question for you. I have been doing your workouts for about a week now and I love them. I was wondering though if I control my diet and do a workout of yours everyday if it will eliminate my disgusting lower back fat after a while? I have been having so much trouble with this because every time I put on my tighter jeans, I can see it through my shirt and it is very disgusting.

    Thanks :)
    Samantha

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

    32:57

    Warm up: 2 min jumping, arm circles w/weights and tricep push ups.

    I really like this combo! The tuck.lift.kick combo burned both my quads & butt, a great alternative to single dead lifts. The Super Low Hop Squats are a testament to my improvement…got thru all 20 without having to stop.

    Z – The “Abs Cross Over Crunch Up” can be reversed from supine to prone. Lying face down, raise the leg and reach behind to opposite arm, return, repeat to other side, return, then your “Prone Glute Squeeze & Lift Upper Body” from “O Face” at the end. I’d call it, “Prone Cross Over Sky Diver” since the back ext/glute portion resembles a sky diver descent.

    Triple Squat Jump – squat open stance with knees/hips even, lift 1/3, squat, lift 2/3, squat, lift 3/3, squat, jump and reach, returning to squat position = 1 rep.

  • Pingback: Keep on going « Abdomina's Blog

  • Emma

    I am struggling to find the VIDEO of the Tone, trim, tight work out. I watched it last month and now I wanted to do it again y’day, there seems to be no link to the video. Can you help me?
    Thanks

    Emma

  • MariaBjørgJepsen

    Nice sweat!
    It took me a while to get into the right flow and I kept losing balance in the dead lifts.
    Time = 18:21.
    Love, Maria

    • MariaBjørgJepsen

      Sorry, wrong note, not dead lifts ;)

  • Lisa

    Surprisingly sweaty! 23:47 for my first time doing this workout. :-)

  • http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

    I liked this workout allot! Would be nice to see these older exercises implemented into 2011 again. :)

    My time is 30:33. Quite happy with that. :)

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    This was a good one! Took 31 min with perfect form the whole time. I was sure to hold the plank with knee for a few seconds each rep. The first exercise was so amazing I think I will feel it in my legs tomorrow!

  • Kay

    lol i can hear the froggy croaking outside :oP

  • Kay

    26:48 yay!

  • Tbone

    I really want those pants. 

  • Tbone

    Seriously, this is one of Zuzana’s best looks…the lavendar bra, the pants, the way there’s just a bit of her darker roots showing, the earrings. It’s all the best references to the eighties. I usually don’t like fashion that references that era, but this completely works. I’m totally coveting those pants. 

    • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

      I totally agree, and I love you comment and the way you put it. :)

  • Mandy

    I thought I was going to die doing this workout.  Very tough and also heavily modified for my out of shape bad kneee body.  But… I did it.  Yay, me!