Jun 23 2010

Omg Sexy Body Workout

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

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Hi guys,

This is the instructional video for my new workout from yesterday as I promised. This workout takes only 12 minutes and the only thing that you will need is your exercise mat and your Gymboss Interval Timer. In the instructional video I have included some modifications for total beginners. Remember that you can modify almost every bodyweight exercise that I do in my workouts. You can make these exercises either easier or more difficult depending on your fitness level. If you can’t do regular push ups, than try to do them from your knees. If you can’t do them from your knees, you can try to do them from some elevated surface like your sofa or just by pressing against a wall. In other words, with just a little bit of creativity you can do any bodyweight workout on this site. It is very important to start somewhere so don’t feel intimidated by exercises that right now might seem too difficult for you.

I would like to also remind you that these short intense workouts is all I do to keep myself conditioned. There has been so much research that has confirmed what we have been talking about here on BodyRock.Tv for so long – that high intensity interval training will improve your aerobic fitness level, and your strength. You will sculpt your body and lose more fat with this type of training than with longer sessions of cardio such as running on the treadmill. First of all these longer cardio sessions won’t build muscle (you might actually lose your muscles which is not good for your metabolism) and you won’t be working as many muscles as you do during bodyweight exercises where you have to recruit every little stabilizing muscle.

If you believe that aerobic (cardio) activity strengthens your heart and decreases the chances of bad things happening like coronary artery disease then read this: ”After much research, even U.S. Air Force cardiologist Dr. Kenneth Cooper – the very man who coined the term “aerobics” – now believes there is no correlation between aerobic performance and health, longevity, or protection against heart-disease.” – Mark Lauren; You are your own gym.

Save your precious time and hit it hard with super intense interval bodyweight workouts and get into the best shape of your life. I think that the 15 to 20 minutes a day is worth it – don’t you?

Enjoy your workout.

Set your timer for 12 rounds of two intervals. The first interval is 10 seconds and the second interval is 50 seconds long. The 10 second interval will give you enough time to get into position before each exercise. There are 4 exercises in this workout and I have explained them all in the video above. This is what the circuit looks like and you will go through it twice:

1) Front Jump Kicks (my score: 78 in the first round and 69 in the second round)

2) Walking Push Ups with Plank Side Jumps (my score: 16 push ups in the first round and 14 push ups in the second round)

3) Skater Lunge Jump Left Leg (my score: 26 reps in the first round, 23 reps in the second round)

4) Skater Lunge Jump Right Leg (my score: 25 reps in the first round, 22 reps in the second round)

5) Side Leg Lift and Butt Lift – to the left (my score: 13 reps in the first round, 12 reps in the second round)

6) Side Leg Lift and Butt Lift – to the right (my score: 13 reps in the first round, 12 reps in the second round)

This is how you set your timer:

I read this comment today from Tina which I think is very inspiring and worth sharing:

Seriously Zuzana, since I started your workouts in may (when I could barely get through your ultimate beginner workout lol) till now….I have seen a NOTICEABLE difference in how I look, how I FEEL and my overall fitness level.

I do your workouts maybe 4-5 times a week and honestly I feel stronger and fitter than I did when I would go on the elliptical (eewww I hate the elliptical) for 40 minutes 4 times week.

Additionally, your workouts are SUPER FUN! and CHALLENGING as hell and for that reason I never ever get sick of them and am always excited and looking forward to my workouts!

The gym is no longer a chore but an awesome part of my day and I have you and your great tips and fantastic (and ass-kicking) workouts to thank!

These type of comments make me always very proud and happy. There are so many people like Tina who decided to make positive changes in their life so why wouldn’t you give it a try?

Best,

Zuzana.



Around The Web
  • mag

    :) Hi Zuzana and Frederick, Great workout !
    Zuu do you still keep the 1 2 3 diet? 1 fat, 2 protein, 3 carbs in your diet? or now that you are vegetarian think different, less protein?
    the size of your portion vegetarian diet is bigger than the meat portion? or is the same size?
    what do you eat on the breakfast now?, just fruits?
    how is now the size of the salad postion? a big plate?
    what happen with milk? are you drinking soy milk now?

    • mag

      HEY! I found this recipe online and I have not done yet but it sounds delicious and I wanted to share it with you, and can serve to your vegetarian diet :) I think that I will try it this week :D and please answer my last post. thanks.

      –>ORANGE RICE:
      Ingredients
      ■2 tablespoons butter
      ■4 shallots, minced
      ■1 cup brown rice
      ■1 inch fresh ginger, smashed and finely chopped
      ■2 bay leaves
      ■2 star anise
      ■1 cinnamon stick
      ■Grated rind and juice of 1 medium orange (before grating, wash the outside of the orange)
      ■1 tablespoon raisins, chopped
      ■1 1/4 cups low-sodium chicken broth
      ■Salt and pepper to taste

      Instructions
      1.Melt butter in a medium sized saucepan over medium-high heat. Add shallots and cook while stirring for 3-4 minutes until they become softened.
      2.Add the rice and cook for 3 minutes until well coated, stirring constantly.
      3.Add the ginger, bay leaves, star anise and cinnamon stick.
      4.Stir in the grated rind, orange juice and raisins and mix thoroughly.
      5.Stir in the chicken stock. Raise the heat and bring to boiling. Reduce heat to medium-low, cover and cook for about 15-17 minutes or until rice is cooked through and liquid is absorbed.
      6.Remove from heat, uncover and discard the bay leaves, star anise and cinnamon stick. Place cover back on saucepan and let stand for about 15 minutes to rest then serve.

      • Frederick

        Thanks for sharing Mag – looks good!

        • mag

          :), please Frederick answer my last post :) pleeeeeeeeeeeeeease haha

          • mag

            hi, other question :D, it’s good one of my meals is yogurt with granola?

      • Denise

        MAG-Thank you for sharing this recipe. :) I have been eating every three hours, but now that I am back in school-it is so hard. My stomach is always growling in the middle of lecture. I take bars with me, but I get tired of eating them.

        ZUZANA AND FREDDIE-thank you so so so much!!
        I have been working out on and off for a year-after completing a 6 month program, I became bored and plateau’d, so I decided to become a loyal subscriber to ya’ll today! It is so true about HIIT!

        P.S. Please share your snacks:) I need easy potability and unspoilability that will last a few hours. Fresh ideas and fresh recipes please:)

        ~Denise

        I LOVE BODYROCKTV!!!

      • yvonne

        zuzanna,I have been exploring your website and your workouts and I would like to follow them on a daily basis, however what suggestions do you have on what daily routine isrecommended to get toned and gain muscle? I would like to work out at least 5 days a week ,what program would you recommend that we can follow up since you have a variety of workouts available?
        Thanks, Yvonne

        • Frederick

          Hi Yvonne – Jump right into the daily workout section and pick any workout and then try the new workouts that we post on the days that we update with new workout tutorials :)

  • Ana

    Hey!
    I love your workouts and I’ve started doing them myself!
    The variations you present for the beginners are a great help.
    But I have some questions: to loose weight and get in shape, do you workout everyday or just every other day?
    I have a hernia on my lower back, are these exercises appropriate for me? Should I avoid any of them?
    Thanks a lot!
    Ana

    • Mary L.

      Hey Ana,

      First, I think you should ask your doctor, but I also think that you know if you can do these work-outs. Does it hurt when you do it? If not, I guess it’s ok. Listen to your body :) But be careful.

      Ciao XxX

      • ALL1E

        It is a full-blown herniation, a partial, just a bulging disk? Has is been repaired? Is it acute? There are a lot of things to take into consideration. It will be very beneficial for you to strengthen your core, but you must be very careful of form & intensity as to not strain & injure yourself further. DEFINITELY talk to your doctor first–better yet, see a sports medicine doctor or physical therapist. A good pilates instructor may also be key in rehabilitating this. Best to you!

  • Lana

    THANK YOU ZUZANNA!!!! I can actually do this workout because you modified it for beginners!!

  • Charlie D.

    I knew that workout was going to rock when you used the word “something” to describe the kicks and from how you looked during the butt lifts. And it did. This one was fun – I love the mix of hard cardio and hard muscle work.

    Here are my reps:

    kicks: 104, 91
    pushups: 15, 16
    skaters: 20, 20, 19.5, 20.5
    butt lift: 10, 10, 10, 10

    Thanks so much for the workouts and the motivation – you’re inspiring.

  • carley

    Hey Zuzana
    I am just wandering if you use these workouts as your main training regim?
    Do you lift weights at all? And do you do any traditional cardio on the treadmill, or elliptical?
    I prefer to use these type of cardio workouts by far.
    Thanks

  • deni

    I really like you’re modifications!!! great! thank you

  • aylin

    I love how you are latey modifying the workouts for beginners(thats me guys).
    anyways i had a question:
    does working out reduce the appearance of stretch marks?

    i am 15 and i just got them this year, they are not purple or red but i know they are stretch marks and i also began to get cellulite. I hate them and that is why i am trying to cut down on junk food and exercise more.

    if you have any tips to reduce the appearance of these thtings please tell me. thank you

  • James Hankins

    Good job, guys. With the modifications, I think you have filled in the missing link that accomodate everyone–from the beginners to the “fit freaks.” Now, no one has any excuses ;) Rock on, BODYROCK!!

  • Kotek

    Thank you for modifying the workout for beginners! I’m a little sore from doing the absolute beginners workout but my goal is to jump in with your daily workout from now on!

  • Ashley

    I love coming to this site daily and learning new tips as well as work outs.. I have noticed change in how I look and feel due to me doing these work outs and changing to having a more healthy life style- thank you for all you share with us and I hope this site stays for many more years to come- you are true inspiration and help many of us out!!! :) YOU ROCK!!!!

  • Leah

    Another awesome workout Zuzana!
    As one of your newest followers, thanks for the regressions to beginner level, some I needed and some I didn’t so that’s much appreciated.
    My scores were well below yours, but hopefully I’ll get better…I’m only on day three of doing your workouts and thank goodness they can be done at home, because I don’t look as great as you when I workout!! In fact I was a mess today hah.
    Thanks for your inspiration, and sharing your creative workouts with us….I’m going to take before and after shots and send them in…one day when I look like you :-)

  • Leah

    Oh PS…what do you suggest for cool down and stretches after these workouts???

  • Ksenia

    Zuzana, I know this probably never was your problem, but do you have any exercises for cellulite reduction????
    Please, help!!!!!!!!!!

  • Joyce

    does it matter if the breaks are a smidge longer? sometimes i have to stop and find the next exercise in the video so i remember what i’m doing lol

  • S.G

    Wow i can’t wait to try tomorrow!
    I just have a question about the walking pushups and plank side jumps, when do i know its 1 rep?

    Oh and you guys have been a great inspiration to me. You guys have a wonderful relationship! I hope someday to find someone like you guys found each other.

    I was wondering if you guys met at a gym =P

    THANKS!

  • marcie

    Zuzana! Where did you buy those pants u wore in this video?! I love them! Ps. Your abs are looking amazing.

  • http://[email protected] elaine

    Zanzana, I don`t know what is wrong with me lately, it seem`s to take me a lot longer to complete my workouts than the allocated time I live in Cyprus its very hot now I get up early in morning to do my workout but its still very hot do you think the temperature change could be affecting me please help, the 12 min workout took me 29 mins hoops!

  • Eryka

    Thank you for making these instructional videos and modifications, they have really been helpful. Also, I think its awesome that you are encouraging people to think about and modify any move. Too many trainers want the “all or nothing” approach, which usually gets them nothing. I’ve been doing these workouts for almost a month and have seen great improvement. I can’t wait for my 2 months to be up so I can take my next set of photos.

    Thanks again!

  • Elle

    Hi Z and F!!

    Why don’t you upload photos with your exercise anymore?? I am suuuuper dissapointed. Since I only have acces to internet from work and get blocked to view any videos online, I can’t watch your videos, I always did the routines with your pictures, now I can’t follow you guys anymore for the last almost 2 weeks since you don’t put pictures anymore…. :-(((( I am so very sad, cause I cannot do the exercises with you anymore with no pics. Please start including pics again so I can pick up again on the workouts, that would be super!!

    Regards..

  • d.

    when you said that you did 16 push ups the first round and 14 the second(of the walking push ups), but did you count the PUSH UPS or did you count every 2 push ups as one rep?? thanks though, i’ll do the workout pretty soon.. i guess i’ll just count every push ups.. thank you :)

    d.

  • Rukhsana khan

    THANK YOU ZUZANNA!!!! I love your workout now i think i can do some thing because you modified it for beginners :))))

  • Heidi

    As always, a fantastic workout… I love my gymboss now, which I would have never know about if it weren’t for you.. the timer really keeps me focused and I find I work out much harder…I like it better than counting reps! No more leisurely workouts with Gymboss clipped to your body!!!

    I was wondering if you could keep including the still photos in your workout summaries… I find them them really helpful especially when I need a quick reminder about what exercise comes next!

    thanks so much!

    Love love love you and your site… !!!!

    thanks again

  • Jesper

    Hey Zuzanna..

    I’ve got to say, that you’ve definitely opened my eyes for these high intensity workouts! 15-20mins a day! I think that I could live with that! And then again, are you really able to do these workouts every day? Or do you have to do them a day apart?

    Jesper

    • Jesper

      Argh I just realised that the same question was asked by Ana.. Sorry..

  • http://fithappyhealthy.com Anita

    Great combinations for this workout – very interesting. I’ll try it today and will post results :o)

    Hey Zuzana – I’ve been meaning to ask you if you can share with us where you get your gym clothes from. I’ve been looking for something more interesting – especially tops, and all I can find is boring matronly stuff – lol…

    • Ana

      I don’t know exactly where she gets her clothes but I personally love PUMA they have awesome sports clothes but yet beautiful enough to be used in other occasions.

  • Shine

    its been a long time since i started doing your workouts again and i was wondering if doing productive things (ex. washing dishes, clothes, cooking) counts as exercise or do i still need to do a workout? another thing i would like to ask is if this is true: (for the average Joe)it’s very hard to build muscle, most of the time when you’re exercising, you’re burning fat

    Thanks! Love your workouts!

  • Monifah

    Hej you two.. If you would get the possibility please start posting the pics underneath again, it makes it so much easier to follow along with the workout!!!
    Thanks so much, :o)

  • Len

    Hey zuzanna,first of all I’m want to say that you are doing a great job! You help to many people Maintain a daily fitness,what that I think it’s amazing..:)

    I just wanted to ask you if you can do pictures of your exercises like before,which explaining how to do them??
    it is very important to me,and it was very helpful to me in workout. I will be very grateful If you go back to do it.

    thank you very much for all you doing!
    lena.

  • Lisa-marie

    Hay Z!

    In one of your older vid’s you were taking husk everyday. I wondered if you still take this everyday?

    xxxx

  • ERIC

    i love the way the videos are now.
    very instructional and modified workouts for beginners
    is great! i love to tune in and learn something to add to my workouts. thank you.

  • Anca

    Hi Zuzana!
    Just one important question, how long you do the worm up? And what kind of worm up you do?
    Thank you for everything you do, is fantastic !!!!

  • ma5ia

    Zuzana,try to use some ankle weights;)! it will be even harder!

  • Iliana

    Hey Zuzana and Frederick!

    I just want to say thank you because you have changed my life! I’ve been following your diet advice for about a month now and your workouts for only a week -exam period ;)-, but the change in my body is already noticeable! I have a long way to go though, but the important thing is that now I’m enjoying the journey towards achieving my goals!

    I’ve tried other types of workout before, mostly strength training, but I could never see any change even after months.. With you, it’s like I’m being rewarded for my effort right away! It’s so much easier to keep on going when you see results! Plus your workouts are fun and exciting so I actually can’t wait for them!!

    And Zuzana,you are such an inspiration!! You look amazing! I’ts so motivating watching you, it makes me want to do even more, push harder, maybe try to be at your level…!

    Seriously guys, your work is making a difference to my life. It’s not about just improving my fitness level, loosing fat or making me feel better about myself anymore. I’ts about improving my health and my lifestyle in general. So again a big thank you!!

    Iliana

    P.S. I’m from Greece, it’s summer and we have a great variety of fruits and produce. My problem is that I love love love fruits and vegetables and I end up overeating them…!Sometimes I can honestly say that I’m splurging on fruit..Do you think this is wrong and I should stop it?? I don’t use sugar or anything else on them, I just eat a big amount..

  • Nadia

    Hey Zuzana and Frederick!
    Once again, great workouts – I think my rear end is looking firmer and firmer!
    But most of all, I love how you guys are so encouraging, offering modifications, like for push-ups, for people like me who don’t have the strength to do them fully.

    Thanks!

  • nia

    OMG is right! I think I’m going to stick with this one for a while. Here are my paltry results:
    Kicks: 58, 70
    Push-ups 7, 7
    Skaters 17, 16, 17, 16
    butt lift 11, 13, 13, 14

    plenty of room for improvement ;)

  • Theodora

    Hey lovely couple
    I am interesting to learn new exercises that will work out the inner thights that are hard to get as firm and tone as the leg.
    Please let me know
    milions of thanks

  • http://bodyrocktv shannon

    I am really enjoying the shorter, more intense exercises; however, I miss the pictures that describe each exercise. Hope you will start posting those again. Thank you!!!

  • Linda

    Hi Zuzana and Frederick,
    I was wondering if you guys can include pictures along with your instructions please….
    Thanks

  • L.

    Did you guys feel the Earthquake?

  • Canadian Charlie

    So, for exercise 2,

    2 push ups
    1 side plank and
    1 walk over

    = one rep
    is that right?

    Good workout

  • Sarah

    Hi Zuzana and Freddy. Thanks so much for everything on this site! Have been doing your workouts for many months and am really enjoying them. Even got my bf to try one of your workouts today which was really fun (kicked his butt). Because of your workouts and advice i have never felt to fit and healthy :)
    Sarah

  • http://www.tnafitness.com Gregg

    Hey Frederick and Zuzana! Another great workout!

    I sent a couple emails awhile back about interviewing Zuzana for one of my fitness sites and wanted to follow up here because I’m guessing you get a TON of email!

    Let me know if you didn’t get it and I’ll send the details again.

    Thanks!

    Stay Strong!

    Gregg

  • Samantha R

    Hi all, here’s my scores:

    Kick: 83, 77
    Push Ups: 11, 12
    Skater Lunge Left: 21, 21
    Skater Lunge Right: 22, 22
    Leg/Butt Lift Left: 11, 12
    Leg/Butt Lift Right: 12, 13

    I feel I’m really lacking in power compared to usual for this past week or so :( very frustrating, I hardly slept last night so perhaps that has affected me – my push ups feel hard compared to usual. Anyway enough moaning (sorry) and a big thank you for yet another fab workout. I’m with Tina – you’ve made a massive difference to me and the way I train, so nice not to spend hours on the runner. Sx

  • Moooingcow

    Nice job giving alternatives for those who cannot do the advanced exercises. Remember, you want the largest viewing audience you can get. Get the beginners too! All of the elite people and trainers watch you guys anyway to see if they can match or “borrow” your material. Get EVERYONE on board; it’s good karma for you! Just think, you’ll be making people healthier and happier. Not only that, you make a living too. So, it’s a win/win situation.

    What I love about Zu is she is so unassuming and unpretentious. I love the fact that she is soooooo fit. I think she is more anaeorbically fit than I ever was in my prime! Good job!!! Much success, health, but most of all happiness!!!

    Cheers,
    MooOOOOOOOooooo!

  • Lex

    you guys are incredible. your workouts are so perfect for me. you have saved me from the gym…I haven’t been in 2 mos because each time I think “oh, maybe I will go take a class this morning instead” (per my old routine), I picture the time it takes to drive there, dealing with the overcrowding once i get there, spending an entire hour there and then the time to drive back. i always choose to just pump out one of your workouts instead and I’m so much better for it. I have twin 2 yr olds, so every spare min for me is precious.
    And thanks for sharing not only your fitness knowledge, but also a slice of your life with us. I love hearing about new things you learn re: nutrition (i’m trying the vegetarian thing just like you) and recipes and MAKEUP (my FAVORITE topic EVER).
    Anyways, just have to comment every so often to show my extreme thanks.
    Stay healthy. Please don’t ever stop :)
    Alexia from Ohio

  • Rosa

    Zuzanna &Frederick THANK U.THANK U!!!!

    I have posted before asking the question that has been answered recently in regards to only doing these workouts.
    I started Zuzanna’s workout 2months ago, I was already fit, no need for weight loss just wanted to add more to my cardio days that included a 45min cardio class,20min sprints then Zuzann’s workout. Thats from cutting back to last yr 10mile runs followed by a cardio machine,&lifting.
    In 2mo. I saw my body change for the better & decided to only do these workouts, it was hard mentally thinking more is better. I feel fitter/stronger/more muscle and most importantly I’m done in 20mins or less.

  • Gaby

    Thank you Zuzana and Frederik,
    I missed my workout today and I am feeling awful about it, your workouts are the best part of my day but I was sored from 3 your workouts monday to wednesday,, I was so amazed when on tuesday I did your Sexy Chick workout and I remember the first time I did it how much I strugled to finish it and now it was not easy but much easyer than the first time =) I have becomed much stronger.. and just with your workouts.
    Thank you you are such a great inspiration!! I can’t wait to do this workout tomorrow.
    Gaby

  • Kim

    WOW!!!!!!!!!!!!! I was about to puke! I normally keep up very well with all of the workouts and push myself hard. I had to go back and do another round of the Walking Push Ups with Plank Side Jumps after the whole workout because after the first round of Front Jump Kicks my body was in shock. I just LOVE these workouts! People are just shocked when I tell them I have four kids. I finally have time to squeeze me time in again! I get up every morning to look and see if there was a new post from you guys. I cannot thank you both enough for what you guys have done for me. The best motivation for someone new is to stick with BOTH the clean eating and workouts for two weeks and that results will be enough motivation in itself!

  • Cassidy

    Hi Zuzana!

    Question for you – Have you ever competed in a fitness competition? Like for figure modeling?

    This is something I’ve always wanted to do… but I’m kind of shy… and I’m not sure I have the physique to compete against the girls in the shows…

    Any suggestions for people like me who want to compete in such things but are too shy to do so?

  • Sheena

    Zuzana,
    I loved this workout! I’m not in tip top shape, but I’m slowly getting there thanks to your help! You always motivate me to get up in the morning and start my workouts. Here are my scores (remind you I’m not in very great shape!):

    Kicks: 40,36
    Pushups: 7, 8
    Skaters: 30, 25 & 29,22
    Leg & bitt lift: 9, 8, & 9, 8

    Thanks again Zuzana!!!!!!! <3

  • Leigh-Anne

    Just wanted to share my good news…It has been exactly two months since I did my first BodyRock workout and here are the before and after results…

    Hot Body Workout (omitted pullups due to lack of equipment)
    April 24, 2010 June 24, 2010
    Low Jacks 80 105
    Push Ups 28 (knees) 22 (regular!)
    Jump Squats 21 38
    Half Burpees 28 55
    One leg side jump lunge 48 63
    Step jumps 36 67
    Dancing Crab 38 55
    Bum lift with toe touch 21 50
    Twist Jump 80 102

    THANK YOU FOR HELPING ME GET IN THE BEST SHAPE OF MY LIFE!

    Lots of love and peace!
    Sincerely,
    Leigh-Anne

    • Leigh-Anne

      Oh! I may have gotten the name of this routine wrong. It it listed on YouTube as the Fat Terminator workout.

    • Frederick

      Very cool – you should be very proud of yourself these improvements are amazing!

  • Jo

    Hi Zuzana. You have made me so happy today!
    I’ve been watching your videos for a while, and the only exercise workout I tried was the one for absolute beginners. It was kind of long for me and I wanted to do the workouts that you currently do, but since it required a lot of jumping, and push ups, I never gave it a try. And now that you explain that we can do modifications, It inspires me a lot now. And I cannot wait to get started. I hope that you will continue giving modifications so that I can follow your workouts. Thank you so much!

  • Bella

    I miss the pictures! I found the pictures after the video to be very helpful. I think the video explanation is great too, can’t we have both?

    • Valerie

      I agree – during the workout I like to take a quick look at the pic so I know what`s next. Please Freddy – do the pictures again ;-)

  • Xina

    Hi Guys!!

    great website, i’ve been following u for a while now. just a quick question…aren’t you going to post the workout in pics any more?? that was really helpful.
    pls pls pls i need your pics!!!

    keep up yr amazing work………u’re awesome!!

    u’ve helped me sooooo much!!

    xhugsx

  • arionna

    Zuzana,

    I’m just wondering if you finished the book you were reading…You Are Your Own Gym? If so, did you like it and would you recommend it? I’ve been thinking of getting it but I don’t have a Kindle and I don’t want to spend the $15 if it’s not that great. Thanks! :)

    • http://soasadesigns.com RobinMarie

      Hi Arionna,

      I have the book also, and I’ve found it incredibly helpful. It lays out more than 100 bodyweight workouts with modifications to make them easier AND harder! Plus there are pre-designed programs that you can follow. If you want the book for a bit less the author has it for sale on his website (Marklauren.com) for $10. I am currently doing his beginner program and supplementing it with cardio workouts from Zuzana!

    • http://soasadesigns.com RobinMarie

      My goodness! I just did this workout for the first time and I feel like I’m going to lose my lunch! I knew it was going to be intense and I’m definitely feeling like I got a workout even though I skipped the push ups because I just did a hard upper body workout that has me sore.

      Here are my numbers:
      1) Front Jump Kicks 100, 110

      2) Walking Push Ups with Plank Side Jumps X, X

      3) Skater Lunge Jump Left Leg 23, 22

      4) Skater Lunge Jump Right Leg 25, 25

      5) Side Leg Lift and Butt Lift – to the left (modified) 16, 15

      6) Side Leg Lift and Butt Lift – to the right (modified) 16, 13

      Thanks so much for these awesome workouts!

      Robin Marie

    • sarah

      Ive got the book and I think its great – well worht the money! Only just found your site after hearing about it on Mark laurens site – very impressive – Im a PT and id love to be half as fit or look half as good as Zuzana :-)

  • laura

    Hi Suzanna, thx for another awesome workout. I have been working out almost every day for a while now but I was wondering if you could post your measurements such as height, weight, waist and hips. I know many women aspire to look or come close to looking like you and I want to know how close I actually am and have a better idea of what I should shoot for as a fit woman instead of going through skinny models measurements that are unrealistic anyways after reaching a certain level of fitness. I know it’s unlikely we can all achieve the exact same physique but just as a guideline.

    That’s all, I hope my intentions are not misunderstood (this is the internet after all and creeps are everywhere!)!

  • Lucieflo

    hi,
    i will love do this workout tomorrow! Can you still post pictures for new exercices it’s easier to follow when we can watch the video before ;) thanks so much! have a nice day.

  • Verena

    I agree absolutely with Tina! Your workouts are the upper hammer! I have now ordered the gymboss timer and have no regrets. It makes sooo much fun and the success speaks for itself (especially so fast).

    Zuzanna! I am very glad that you exist! (And of course, Freddy, great camera work;))

    Please don’t give up this page! I go every day on your page to see if there is something new again.

    Since then, it gives you, I get so much positive that my boy friend is proud of me, what I have done to me. A few exercises he even makes too:)

    Thank you there!

    1000 kisses to you

    Greetings from Germany

  • Lindsay

    Hey, I really hope you can help me. I emailed you two a few months ago and i know that it’s been hectic with the move and all. i was just wondering how i could download your videos on my computer so i could either burn them on a disc or put them on my ipod because my computer screen is just not that big and i would much like to watch on my tv, thanks so much!

  • Steph

    when did you buy those cute lulu’s?! Ive never seen those ones in the store!! I love them!

  • ash

    i’m in love with your workouts! this is my first week and i’ve been pushing as hard as i can! i really want to lose my love handles, do you have any tips?

  • Hannah

    You guys have the cutest dogs ever. If my mom and dad would let me get a dog i would in a heart beat. Instead they gave me a cat. He is pretty cute. I would rather have a dog though. By the way im not like a 37 year old living at home im a teen. love your workouts i do them when track seasson is over:)

  • Sophia

    Hey Zuzana and Freddy!
    Your website is just incredibly amazing. I found it just about 2 weeks ago, because I tried to find some good exercises to get a little more in shape. And honestly: all of the workouts I found were not half as helpful as one of yours. I love them, ’cause they’re so different and diversified.
    I’m only 17 and not that dissatisfied with myself. But I didn’t get any satisfying results with the common exercises that everyone knows. They were simply not challenging enough.
    You became an absolute role model to me, Zuzana! Thank you so much for this amazing workouts and keep going!

    Greets from Germany

    Love ♥ Sophia

  • Franzi

    Hi guys,
    something that I discovered: There is an Gymbos Interval timer App on the iTunes App Store.
    I have got one question too: I have some problems with my knee, so I had to stop doing your workouts until I get the OK to do it again from my doctor (I hope I will get it tomorrow). Could you post some exercises, that are high intensive but not so hard for knees? Do you have any ideas what exercises I could do for my legs without heavy focus on the knees?

    Thanks!

  • Ana J

    Hello Suzana and Freddy…I just want to say thank you for this website I started doing this workouts for a while now.. I still run 4.5 miles 3 days a week but thats just because I love to be outdoors I found that your workouts are amazing cardio and its just awesome that on the days that I am lazy and dont want to workout I can just get to the garage and do 12 minutes of butt kicking workouts…again Thank you so much God Bless you guys. and keep on being a motivation for all of us..

  • MarinaGR

    Hey Z…i confess that i have missed 02 weeks of training…it is only that after working long hours i only want to sleep…anyway i am back on the horse plus i haven’ eaten meat after the video you projected…i don’t miss it however it is hard to find something different to eat everyday…anyways i am feeling much better :)
    x
    M

  • ash

    your workouts are absouletly incredible! i’ve been working hard at them everyday and i have to say i sweat hard! do you think you could tell me around when the results will start to show? i have a vacation coming up and i want to look my best! please anwser!

    I LOVE YOUR SITE!

  • dareen

    Hello guys
    Zuzana has benefited from this video because I am starting with the in this area … I hope to get your fitness is good … Thank you very much

  • Andrea

    Zuzana and Freddy,

    You guys rock! I have reached two milestones since finding your site 3 months ago. I can do 30 dynamic push-ups on my toes and my six-pack is starting to show! Thank you for your positivity and dedication to fitness! BTW, here is a workout I did yesterday.
    Part One:
    2 oblique pike jumps, 1 push-up, jump-up(1 rep)
    Beach scissors left leg
    Beach scissors right leg
    50 Sec. each, 10 sec. rest, 2 rounds
    Part Two:
    Super low squat hops
    Double leg lift, 2 oblique butt lifts(1 rep)
    50 sec. each, 10 sec. rest, 2 rounds
    Part Three:
    Rear lunge jump left leg
    Rear lunge jump right leg
    Plank hops
    50 sec. each, 10 sec. rest, 2 rounds
    Part Four:
    Single leg tricep dip off chair (switching legs each rep)
    3 reptile on the run 1 reptile push-up
    50 sec. each, 10 sec. rest 2 rounds

    Approximately 20 minutes of sweaty fun!

  • Yeritza

    OMG I am so glad the website is back up and running i was very worried! i realized my active life totally depends on zuzana and im so greatful she is here helping so many of us achieve our goals
    Love u!!!
    Yeri

  • Jemma

    Yay you’re back! I hope all is well with everything & the site hasn’t caused too much stress – we’re all just happy its fixed (fingers crossed it stays fixed)
    Keep on doing what you’re doing – and remember we all love it and will follow however we can! site, blog, youtube it doesn’t matter.. :)

  • jimena

    hey guys im from Omaha,Nebraska but right now im visiting my relatives in mexico and im planning to stay here for about 6 months and like i dont really have something to do i start to workout.i have been working out for 2 day but it is really painfull the next day and i dont even want to get up from bed.i workout for about one hour i do all the exercises that i have seem in some of your videos,but i have a question do i have to drink,or eat something to give energy,because for my it take 2 weeks to get use to the exercise.thank you,i can can answer me.

  • Sara

    I cant wait to start your workouts, i use to be a cross country runner and would exercise everyday. I have allways been into fitness i did swimming gymnastics running and i loved it but unfortunetly i went over board and became anorexic it was a very long and painfull journey. I gained the weight back and even some more but now i am unhappy with my body i miss how in shape i use to be, so i am very excited to start your workout videos.

  • funkybumpkin

    Hey guys,

    I’ve been watching your workouts on youtube, but don’t know how many reps, intervals, etc. to do since they’re not updated here.

    So happy you’re in Canada. Try Vancouver! it’s awesome! And we have the Grouse Grind. Look it up, it kicks your ass each and every time.

  • Kim marie

    I have had problems accessing the sight since Friday afternoon, to days the first day been able to get on but there’s been no updates & I found your new work out, with the tiny cute baby mice on you tube but it’s not on the sight :-( is any one else having problems or is it just me?
    Hope it’s nothing to seriouse, I have visited you site bout 3 times a day for the past year & do every work out, I’m totaly addicted lol x x

  • Anna

    I completed your workout today and my score was:

    Front Jump Kicks: 142 in the first round and 139 in the second round

    Walking Push Ups with Plank Side Jumps: 15 in the first round and 11 in the second round

    Skater Lunge Jump Left Leg: 32 in the first round, 33 in the second round

    4) Skater Lunge Jump Right Leg: 29 in the first round, 26 in the second round

    5) Side Leg Lift and Butt Lift left: 17 in the first round, 21 in the second round

    6) Side Leg Lift and Butt Lift right: 16 in the first round, 17 in the second round

  • kim marie

    Thank you for explaining in you video. x

  • Jallika

    dear Zuzanna
    i hope you are ok
    are you ok?
    why you stopped upload vidoes?
    regards
    Ahmed Salah

  • Azee

    Zuzana…you looks so awesome and definitely an inspiration. I have been skinny all my life and even after giving birth, I managed to get back to my pre-pregnancy weight of 49.5kg without any exercise or dieting.
    However,7 months of body pump have caused me to put on 5kg. Muscles!! I love what body pump did to my butt but hate the effect on my legs. I am wearing the same size clothes but if I wear pants, the thigh part is now tight. I have stopped body pump and continue with twice a week aerobic classes and 40 minutes on treadmill 3 times a week. My question to you is…how do I trim down my thigh?
    Another thing, my stomach look good when I am standing up and lying down…not ripped like yours, of course 8-) However, when I sit down…the muffin top is just killing my self confidence. My instructor said they are just post pregnancy skin. Do you think regular abs exercise could help get rid of it?

    Thanks beautiful and sexy Zuzana.

  • http://journal.totallycostumes.com Tamra

    Loved this workout! I caught myself not doing one of the rounds to my full ability so I went ahead and did it 3x instead of 2x. It is amazing how much better a 12 min intense workout makes you feel than 30-40 min on cardio.

  • Judyta

    Dear Zuzana and Frederick!
    First I have to say that I am a total beginner with your workouts. I walk a lot and I go jogging (not in a good frequency), but now I want to try your workouts. It is a good inspiration to see your videos, because I want to exercise, to become fit and to get my body more tight. My question is, when I do your exercises, is it enough to exercise 3/4 hour or an hour four times a week? How long did you do your exercises, Zuzana, so that you look as good as you do now? I want to get more and more inspiration, so that I won’t stop exercising… :) And I have another question: Don’t you eat sweets or foods with saturated fats (in a moderate amount) at all? I think, that it is important to consume foods with high sugar and/or foods with moderate amount of saturated fats in a really small amount, if you want to tighten your body, right?
    I’m really looking forward to your answer! And: You are great and thank you for the inspiration! :)

  • Audra

    I’m glad to see Bodyrock back in action :) Here are my reps for this workout:

    FronJumpKicks: 75-65
    WalkingPushup/PlanksideJump: 12-10
    SkaterLungeJump: 20-16 (both sides)
    SideLegLift/ButtLift: 11-11 (L)
    SideLeglift/ButtLift: 10-11 (R)

    My numbers have been slipping since trying vegetarian and I don’t feel as strong so I’m gonna increase my protein intake a little with chicken, fish, and egg whites. Hopefully, Bodyrock can still keep up with the traffic. I love this place!

  • Alena

    THANK YOU!!!

  • Maggie

    So glad the site is back up! Must have been a pain for you, thanks for staying with us!
    Anyway, here are my scores from my last one:
    Front Jump Kicks: 72, 86
    Walking Push Ups with Plank: 6, 9
    Skater Lunge Jump Left: 23, 20 Right: 23,22
    Side Leg Lift and Butt Lift:
    Left: 12, 14
    Right: 10, 13

  • Jenn

    I’m a newcomer to you’re site and I love it! Here are my scores for the “Omg Sexy Body Workout”:
    1. 48, 42
    2. 7, 6
    3. 23, 21
    4. 23, 22
    5. 12, 11
    6. 12, 11

    I plan to improve those scores!

    -Jenn

  • http://mourningtodancing.wordpress.com Hannah

    Zuzanna,
    Thanks so much for showing the modifications! Sometimes I want to modify, but I feel like if it’s not full kill it’s nothing. I really enjoyed your workout for beginners. Even though I’ve been in the gym for 6 months and lost 3 kgs I’m not seeing the leanness I want to see. I think from starting your workouts it’s going to change. You’re such an inspiration!
    love from South Korea!

  • MC

    Oh God!!
    I just finished this workout and it was really fun! I enjoyed it very much and I am sweating!!

    Thanks a lot Zuzanna!!

    xox
    Marie-Claude

  • mac

    yes, please bring back the pictures! Video is blocked at my work but I could do your workouts from the pictures alone. Just the description isn’t nearly as helpful.

    thanks.

  • nico

    Hi zuzana!
    i was wondering what size you bought on the stella mccartney pants? I have about the same body structure as you and i’m about to buy it online just not sure what size!! They look sooooo good on you i just have to buy them! :)

    thank you!!

  • Paul

    If you two are in Canada please get ahold of me at “Corby’s Orbit” blogspot. I have a community radio show and it would be great to have you both on air live in Toronto, or as a phoner. If you went to Montreal from the border , I will be there too from July 1 to July 3rd. It’s Canada Day on July first, as you may know, and there are Jazz feastivals in both cities. Let me know how to get my cel # to you. Big excitement!
    Corby

  • Orabella

    AH! I love your workouts! I love that they are different everyday and keep it exciting. I enjoy how you explain the workout in the video now and give all skill levels. I also like that you just use your own body weight instead of equipment. Thank you for all your help. You guys are awesome.

  • janine

    Zuzana, May I ask why you stopped posting pictures? They were very helpful during the workouts, I usually leave them open so that when I am working out I am reminded to pay attention to my form. They were also helpful because during a workout, I might forget what exercise to do next, and I can quickly glance through the pictures during the 10 second rest period. It’s much harder to do this with the video, especially because of my internet connection. If it is possible, I am in favor of including the images and descriptions along with the video.

    Thank you!
    Janine

  • Lex

    I really appreciate the begginer modifications. I’m not in great shape yet and a lot of the workouts on this site have been too extreme and difficult for me. This atleast will help me with a lesser pace and I can work up to the more difficult methods as I get in better shape. Thanks :D

  • tina

    hi
    it relly after a long time bt there are no new videos posted did u guys post ne new videos:(

  • Eva

    Hi,Zuzanna!
    I love your workouts..:)
    My body is change, because I do this workouts every day..
    I have question-Do you workout everyday or just every other day? It is good to do workouts every day??

    Thank you!!

  • Amy N. From California

    Hello!

    Here are my scores!

    1: 45, 41
    2: 7,10
    3: 14, 20
    4: 20, 22
    5: 9, 9
    6: 9, 9

    I was so bummed at how low my score were but this is only my third week…I hope I improve sooner rather than later! I think I need to push myself harder. On a more positive note I am seeing results and I feel really good!

  • Becca

    This is the second full workout that I have finished, and boy was it a hard one! I finished it five minutes ago and I am still dripping!

    Thanks so much for all of your help Zuzanna… I have been having a hard time trying to whip myself into shape, and your videos and posts have been really inspiring. Y’all are awesome!

    Love from Texas!
    Becca

  • Michelle

    Hi Zuzana!

    I love your workouts! I have seen such big changes in my body!

    Also, what is the brand called of your workout clothes??

  • Laina

    Hi Guys,

    I have been following your site for the past year and applaud you both on all of your hardwork and your wonderful gift of inspiring and educating not only myself but many many more! With that said…it bothers me when I see things of Zuzana that are being copied and renamed and masked as someone else’s idea. I realize you can’t copyright a movement of the body or an exercise, but just a heads up- Jennifer Nicole Lee is doing more and more Zuzana type interval training, and it’s kind of irritating (youtube and BSN get up and Go). Down to the gymboss Interval timer and the types of athletic wear Zuzana wears she is marketing it as her own. I support anyone who will motivate and help others to achieve their fitness goals, I just think that maybe you might look in to protecting some of the ideas that are YOURS and an image that you’ve worked hard to create:) Love you both and wish you lot’s of success!

    ~Dr Laina

  • angel

    Great workout as usual although I have to say that I do miss the photo demos as I travel a bit & not always easy to watch the videos & not aways easily portable

  • Marina

    Hi Zuzana!Thank you so much for your great videos!It inspired me to do the workouts!Your body is fantastic and I want to have the same like yours!!!!!)))I have a question!If to start to do the exercises I have to do all these your workouts everyday and each day different types?Or what I have to do?
    Thank you very much!
    Have a great day!

  • Aleisha

    I absolutely loved this workout. It was intense!!

  • Tereza

    Ahoj Zuzko,
    tvá videa jsem objevila teprve před pár dny a jsem opravdu nadšená! Hned po pár slovech jsem si mylsela, že budeš z ČR nebo Slovenska, ale až před pár okamžiky jsem se o tom přesvědčila. Na stránkách jsem nenašla žádné info o tobě, je někde ukryto?..jsi ohromě sympatická( o nádherné postavě ani mluvit nebudu..) a moc mě pobavilo jak jsi mluvila česky s pejskama… ještě ty tvé stránky víc prozkoumam a hned se dám do cvičení…po dlouhé době jsem našla na internetu něco zajímavého…děkuju
    Měj se moc hezky
    Tereza

  • allysson

    Ok, I have a question. Please don’t take it offensively, I just got curious and I believe ya’ll 100%. I read a different comment that stated you’re supposed to do 30-45 minutes of cardio a day, and i had always hear the same. but these workouts are shorter. I have faith they will get anybody in shape…it got my heart pumping! but since they are shorter, does that mean that later down the road if i do try and go out to run for thirty minutes that i would get tired faster? since i wouldnt be used to that length of cardio?

  • Leah

    Hi guys
    A general question for you.
    Where is the best place to keep up to date with your workouts Zuzana?
    Since this site went down, I subscribed on youtube, and found your new blog also, but I’ve noticed that the instructional video to the latest workout isn’t on here yet.
    Am I being a little impatient (and sorry if I am) or should I be following you in another way?
    What order should I check these sites to be most up to date?
    Thanks again
    You’re awesome!!

    • Frederick

      Hi Leah – this is the best place to follow :) The workout tutorial will be up tomorrow :)

  • Azee

    Zuzana, you look awesome and definitely inspires me to work hard. I started with body pump 9 months ago but decided to stop as I don’t like the change in my tight – pants get tighter around thigh area 8-( I look good standing up or lying down but when I sit down…all the muffin top come out. My aerobic instructor said they are skin, not fat considering I had a baby over 3 years ago. She said that can only be rectified using tummy tuck…sob..sob..sob. Still, I am hoping to do something about it. Hopefully your techniques would help.

  • rick

    hi,i’m a visiter from china.ur videos r awful!i just want to know how could i download them ? r they free to download?
    thx.

  • S

    hi zuzana,

    could you please please take a look at some TAE BO videos on youtube and give me your feedback? i’d love to know what you think – are they effective, waste of time, mediocre, how would you rate them? reason i ask is coz, two yrs ago i completely changed my body with taebo and pilates, but then, some serious depression made me unable to exercise and all the wt crept back on and now, no matter what i do – body rock workouts, tae bo, pilates, yoga – i cant shift an inch! so im not sure how to proceed anymore. im feeling really deflated, seems like all the hard work goes nowhere….i hardly have any junk to eat, am eating lots of greens, fruits, u name it….still no results…pls take a look and give me ur thoughts, thx.

  • Valerie Paul

    Can you re-load the omg sexy body workout? The video goes right to a blank screen. Thanks. By the way I have been doing your workouts for 3 weeks now, and I have noticed that I feel stronger, and tighter. My arms were the first to show improvement. I could go on and on here!

  • Mata

    Hi Zuzanna and Fred,
    I was used to follow your workouts and than a month ago I got very buzy in the way that I could only do a workout here and there. Plus recently, I realized that I am pregnant. I asked my doctor if can continue the workouts and he said in a moderate way. So, I asking, if I do the workouts as I was an absolute beginner ( am in between beginner and expert), would I still have some benefits. The things is I always told myself that I will not be that lazy mother who sits on the sofa and stays in her pyjamas all day. I want to be fit and I want my child to get the benefit of an active life. What is your opinion about a pegnant mother doing your workouts?
    Thanks
    Have a wouderful one
    Mata

  • alexa

    hey zuzana, first of all congratulations on ure anniversary :)
    i didn’t really know where to post this so sorry if i missed it if u have a forum or something like that around here(i`m kind of new to the site although i follow your workouts on youtube)
    soo my question is..since monday i finally started dieting properly and going to the gym..i plan on making in a regular 5 out of 7 days…unfortunately i just don’t feel like the gym is doing a lot for me, cos i really need to lose some weight first to actually see the muscles that i workout in the gym.
    so i wanted to ask you ..which workout is better for losing fat? (out of ure own workouts of course:) ) i really want to start working out and doing ure routines i just don’t know where to start, and that’s always been a problem for me..they’re just so many and i can’t wait to try them all, i jsut don’t know where to start.
    so which one should i begin with? which will make me start actually losing fat? instead of just working the muscles and toning …sorry if the terms aren’t correct, english is not my first language :)
    so thank u alot…and keep posting..i really did start working out and dieting because ure videos inspired me..

  • keish

    how did you get such a fit body? =[

  • http://facebook.com keish

    how did u get sucha great body +abs?

  • Beth

    Hey guys,

    Thank you for all of your hard work you put into making this wonderful website possible. It has inspired me so much to get my body into the right shape. However, I have one questions….where do I begin? Should I do a different video everyday? Sorry I am new to this.

    Thanks so much again…keep up the wonderful work!

    Beth

  • torque

    where are the most recent workouts?? the epic abs or the anniversary videos are up on youtube but they don’t say what the interval breakdown is… so i have had to guess! my boyfriend and i are bodyrock addicts and love your daily workouts!!you really have inspired me to get back into shape and make the less the 20min effort nearly every day, thanks Zuzanna!

  • Mickela

    can’t wait to try this killer workout (literally).
    I am getting in such great shape from working out with you and also keeping up with one of my sailing mates (she runs) I can now keep up with her and you. by the way my body is beginning to show the results of all this work I can actually see contour and I am much stronger than I was 6 months ago.
    I think you guys are doing a magnificent job and I really truly appreciate your efforts.

    Cheers to you two.

  • Pingback: How to build a nice sexy six abs body in 2 weeks? | Ab Circle Pro

  • martin

    hi Zuzana,
    Thanks for the ideas and exercices. You said we should have an inspiration: your’re mine ! Even if I already train regularly you give me plenty of new ideas. I really like to look at you, keep doing that.
    Greetings from France
    Martin

  • Mackenzie

    front kicks 80-71
    walking push up plank jumps 12-12
    skater lunge left 23-27
    skater lunge right 25-29
    side leg butt lift left 10-13
    side leg butt lift right 11-14

  • maggie

    Today was the first time I saw your videos and I felt so inspirated that I just couldn’t wait till tomorrow… I started today with this routine (beginners version) and I loved it!!
    Thanks a lot for make it fun and easy!! xD
    I would appreciate if you can give me some advices. Like a guide of excercises to follow or something. I promise I will do my best!! =D
    Maggie

  • Beverly

    front kicks 78 – 81
    walking push up plank jumps 4 – 6
    skater lunge left 23 – 25
    skater lunge right 26 – 29
    side leg butt lift left 7 – 10
    side leg butt lift right 10 – 13

  • Monika

    Hi Zuza and Fred, I would like to start do your workouts but i don’t know where to begin, is there any difference which of your workouts will I choose first? Please answer

  • Tough cookie

    Hello there!

    I love your workouts but…

    PLEASE bring back the pictures!!!!!!!!!!!!!!

    I really prefer to have the pictures than the tutorial.

  • browneyes

    hi zuzana

    i just wanted to say thank u for all the hard work u and freddy put into these videos.
    i have really toned up since i have been doing your workouts and following your advice.
    i cant tell you how wonderful it is to be able to wear a bathing suite this summer and not feel like i have to hide behind a cover up. lol. my friends and family are all asking me what have i been doing. i tell anybody that will listen about your blog.
    thanks again
    browneyes

  • haitham27

    thxxxxxxxxx

  • Maurício

    Hello!

    I am Brazilian, and a teacher of a fight called capoeira, you know?
    After knowing your site, I adapted his training techniques to my practice, and the results are very good!
    We also train using ankle weights, which enhances the results.
    Keep up the great work!
    (Sorry for the English, who translated the google …:)
    Kisses

    Maurício

  • Arya

    thanks so much for adding how the beginners can workout!!! you guys are great!! god bless!

  • Michelle

    Hi Zuzana!
    I’ve been lingering on your website for about a month now, and am finally starting to try your workouts! I also bought the book You Are Your Own Gym, thanks to you! I was wondering: Do you plan what body parts you are going to focus on each day for the week? There is no need to rest your upper bod and focus on a different muscle group the next day, like M. Lauren says in his book? It seems like your daily workouts are full body exercises, so now I’m a little confused because of what I read in the book about focusing on one muscle group each day.

    I’m so glad I found your site!! Keep up the good work!

  • mary

    hi, am I the only one who cannot see any update on the site from this video on?

  • mila

    is it just my computer or what but the latest workout is this one,omg sexy body workout? earlier I saw other one but not enymore!? I hope you can fix everything there I miss you guys and i miss your workouts;)

    • Sonia

      I’m having the same problem and if you go to the Youtube you’ll see that there are new videos

  • James

    Do you have DVD’s of these workouts? Would like to try but would be easier following along watch on TV.

    Thanks

  • Paloma

    Hi Zuzana!
    First of all i want to congratulate you for you videos, your site, you are awesome, and the best example i´ve ever had to begin working out.
    I am 25 years old, I have always played tennis but not anymore since 3 years. Those 3 years i haven´t really done any exercise, except walking a lot (i try to avoid transports and i go by foot, and all that stuff), but i´ve recently noticed that i have acumulated fat in my thighs, mostly in my right thigh (…is that normal?). So now i´m trying to eat healthy, and i want to work out, but my question is: is there somethink specific to burn thigh fat?Or by doing your workouts i will burn that? I usually get muscular strenghth very fast when i workout, but i´m not getting rid of that fat…
    Thank you so much for all you are doing.
    XXX

  • Han

    Hey Zuzana

    firstly, i would just like to say, wow, you guys are really good, and very motivating!

    secondly, i really dont mean to offend, and i know your website has been giving you problems, but i live in Europe,and everytime i take a look at your website, it gives me so much hassles, it either takes too long to load the page, or it keeps on saying error, and then sometimes a message pops up on my computer saying that my memory is too low.also,my internet sometimes switches off. maybe its too much capacity?i am on the internet alot everyday, and this only happens with your website… which is such a bummer because i love reading your blogs! just thought i would let you know…

    thank you!
    fond regards

  • Melanie

    Hello Zuzana , I love your workouts and I have been following you for over a year now:)
    I am wondering if you wouldn’t mind sharing your Height and weight , since muscle weights more than fat I would like to know what your weight is for your height , if that makes any sense.. You do not have to share if you do not wish:) Thank you , cheers from Canada:)

  • Saima

    I’ve recently discovered your website and think your 12 min workouts are incredible. I am 5′ 3″, and weighed 148 in Nov 2009. I’ve been able to bring my weight down to 134. However, I haven’t been able lose a single pound in the last four months and I’d really like to lose another 5-10 pounds. I do high intensity workouts following the Tabata protocol. Is there anything you can suggest that could break my plateau? I’m beginning to lose hope in being able to lose the last ten pounds…

    Thanks!

  • Mickela

    here are my numbers I did a warm up and then 100 skips
    1, 77,56
    2. 10,8
    3. 15
    4. 8
    5 I combined both sides left right and counted as one rep
    10, 11,10,12
    then another 100 skips.
    I think that my cardio has improved a from running and it really helps with endurance for these exercises.

  • Mickela

    I meant 15,14 on the lunges seriously watching my form

  • John M

    This was the first time I followed your workout! I’ll try to keep a better count of reps next time, and write down what I did after each interval.

    75ish kicks
    10ish pushups
    15ish squats
    10ish heelups

    I did a bonus round, too. Looking forward to tomorrow’s workout!

  • Natalie

    Hi, I want to thank you for the site, I loved it. Sorry but my English is very bad, I’m from Chile.
    I wonder what training the archives woukout recommend me if I am just starting and I want to lose some fat and tone.
    Thank you so much
    Good luck

  • catherine long

    hey zuzana,
    I’m a 17 year old girl with insulin resitance ,(making it hard for me to loose weight and keep it off). i’ve always been much into fitness and was in alright shape before i started your workouts a month ago….after only 4 weeks i’m starting to see my 6pack. i’m sooo greatfull you post workouts out for free your really helping me out. your the best!!!!!

  • Benoît

    Hi miss Zuzana,
    congratulation. I found accidently one of your very good videos through a friend lifecoach. Then I follow the ling to here. Then You convince me to buy later a “Kindle”. It me give many ideas.

    About me:
    *I still competing in track n field (100m-200m) I am 51. “I am not the only one ;-)”
    *veggy person.
    (please:my french is better so I wish to say evreything here with humility)

    Yes I congratulate you, I love what I saw and read. You show the truth when you do your exercises. I found it honest in many aspect.
    And I found very challenging many of you exercice that will be include in my program t a lower level. You have a very nice attitude as well.
    So I will continue my reading, you offer a lot.
    Thank you being here with all your knowledge and smile.
    Benoît

  • Benoît

    Hi miss Zuzana,
    forget to say: I am from Canada.
    Thanks!

  • KM

    Hi…wondering if you guys are going to post any more video’s! Missing my daily workouts!!

  • susana

    hey were did u get ur purple outfit??? i really like it ….is so nice!!! =) plz replay

  • Canadian Charlie

    Did I miss something?
    Where’d you guys go?

    • Canadian Charlie

      Nevermind, I just saw.

  • Jessika

    Hi Zuzanna!!

    I love you’re workouts!! And since discovered bodyrock.tv I’m really happy with myself cause I can feel and see the changes in my body and mind. I used to be overweight and unhappy…And i’m only 20 years old!! But I took it one day at a time and now i can finish one of you’re workouts without feeling like i’m gonna die!

    I justed wanted to tell you that you are a really big inspiration to me and you helped me alot to stay motivated…

    I still have some work to do in order to reach my goals but I know that if I keep doing my best with you’re workouts I’ll make it for sure!!

    thank you so much!!!

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  • pola

    What is the matter with you?! Till week I couldn’t find your new workouts? It is problem with my computer or you stopped post new workouts?

  • T.Smith

    Zuzana? Freddy? Where are you guys?

  • Jessica B

    Hi I was wondering why your channel’s name on Youtube is CharlieJames1975?

  • Stephanie

    Zuzanna,

    I just found out about your website and workouts. You are amazing. You are an inspiration to me and others. I appreciate your dedication to fitness and a healthy lifestyle. You are my daily motivation that keeps me grounded! I love it!!!!!!!!

    Stephanie

  • Isis

    Hi Zuzanna,

    I have to thank you for having this great website! After having my second child, it’s been very challenging getting back into shape. I have tried different workout videos, gym classes and nothing has compared to your workouts they are phenomenal. I have finally seen a change in my body, i get so many complements and i tell them it’s due to my trainer Zuzanna! Thank You you are awsome!!!!!!! xoxo

    Isis

  • pascale

    Hi! I don’t know how else to contact you. Help — the first two workouts in your Absolute Beginners series are not loading… I get an error message about the database connection. I really want to see these first two, because I’m really out of shape after having a baby and I need to start somewhere! Thank you for this website and your wonderful videos.

  • Sonia

    when I acess to the site Bodyrock.tv isn’t updated, the last post is OMG Sexy Body workout, can you help me?

  • M-Pi

    Hey Zuzana :)

    I wonder if it is normal that the last update that I see on the website is June 23 when I see new videos since then on my Youtube page… Is my computer acting wrong?

    Thank you!

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

      HI M-Pi,

      we are trying to figure out what’s wrong with our website. You can check our latest updates on my personal blog: http://www.zuzanalight.com

  • Soza

    Hi Zuzana and Freddie,
    I really enjoy using your videos and I like to workout 6 days a week. I’m just wondering if I’m overtraining my muscles, since your vids tend be more focused on full body workouts?

    P.S. I’ve been living in Kurdistan, Iraq, for the last 3 years. As a female I’ve had no where to train, there is a total lack of fitness centres for women (the only decent gym allows female admission once a week and only for an afternoon!).

    Luckily I stumbled across you guys on youtube. You have no idea how useful your videos are to me here! Thanks to you both I now have a personal trainer and a great source of motivation and creativity for my workouts.

    • Vickie

      Soza, you are an inspiration…. I never realized how lucky I am as a female living in Australia and the UK to be allowed to go to the gym any time I want. From now on I will count my blessings every time I go instead of seeing it as a chore, thank you for the wake up call!!

      Sending love across the oceans from Australia to you!
      Vickie

  • Elisa

    Hello Zuzana,
    I am so happy that I found your website. Your work-out videos are AWESOME…I am a mother of 2 young kids (6 and 2 years old) for me to go to the gym regularly is so hard because I have to find someone to watch my kids. Your work-out gives me no reason not to work-out in my home. I’m a petite 5’1″ tall when I reached my 123 lbs I said to myself I have to control my weight. People might laugh at me when I said I’m in 123 lbs but because I’m petite you could really see I’m gaining weight. I started going to the gym for the last 2 months and so proud that i’ve lost 10 lbs. But my problem now is my belly fat which I’m not sure if I could ever get my abs tight. I know it might take a while because of I’ve had two pregnancies already but I have promised to myself that when I reached my 35 years old (I’m 34 now) I will be fit and will be a HOT MOMMA!!!HAHAHAH. I am going to do your BUTTS and ABS work out. I’m so pumped right now so excited that I can do this at home while my kids are playing in the basement. TOMORROW I will be purchasing my own dumbells and mat! I hope one day I’ll be able to send you my picture of before and after! THANK YOU so much for inspiring me and the others with your video work-out!

    Also, I wanted to build muscles around my shoulder/arms etc. Any suggestion? THANK YOU AGAIN!!! Mwah Mwah Mwah kisses to you!!!

    ELISA
    Alberta, Canada

  • connie

    I would be very happy if you could have picture of each exercise to the explainantion, beacause I do print the text on paper and it is easier to rembember how to do the exercise when I also have the pictures. Please :-)))
    I love your site!! You are awzome Zuzana =)

  • http://none Mandy

    Coincidentally I had been researching “burpees” and proper form when I happened upon an old video of yours. I have was so inspired by your fitness level that I forgot about burpees and wondered how the hell does she look so good in such little time?! After finding your website, I’ve been watching your daily workouts since. At first I began to incorporate some of your moves with my daily workouts (gruling runs and bike times). All I need is that blasted timer! Zuzanna, thanks for your time on this site. And by the way…3 weeks ago, my shoulders did NOT have the definition they do now. Just 3 weeks.

  • Sorina

    where are you?…please come back :(

  • http://www.fit.pl/fitness-instruktorzy/dolnoslaskie/golebiowska_marta,152.html Marta

    hi Zuzana,
    i like your new blog.
    Sometimes i thing…Is there any chance to meet in Praga in the future? It’s only crazy idea, but i’m also a journalist and it will be a great material and a great experience. I live in Wroclaw. Or maybe you come:)))
    Marta

  • http://www.fit.pl/fitness-instruktorzy/dolnoslaskie/golebiowska_marta,152.html Marta

    oh and congratulations because of anniversary!!!
    (Freddie is a happy gay:))

  • Kari

    Hi!
    I’m such a HUGE fan of the site and I love what following you guys has done to my body! I thank you for doing this!
    But what has happened? Why do you only update the site like once every other week now? Is everything okay? Are you taking time off to update the site? When will the new site be done?
    I want BodyRock back! :(

  • Lynell

    Are you still updating this site. Nothing posted for a while. Perhaps you are on holiday?

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

      We are updating, but the updates don’t show up for some reason. I posted our latest updates on my personal blog http://www.zuzanalight.com

  • Lola

    Calling Zuzana and Freddy!

    Where have u guys dissapeared to? I hope everything is ok, missing your posts dearly!

  • Hanan

    Does any one know why there are no new posts of Zuzzana?

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

      There are new posts, they just don’t appear for some reason. I have posted all of our new posts also on my personal blog http://www.zuzanalight.com

  • Veronika

    Hi Zuzana,
    Loved this workout, even managed three rounds, now totally endorphine-happy.
    I’m really thankful as I’ve recommended my mother to do your excercises but she never really dared or said they weren’t effective if she cuoldn’t do them exactly as you did. Now she finally heard it from you and is convinced :)
    Also, great stuff without equipment, I prefer these, can do them in the living room and no need to take notes, go to the gym, etc.
    Thanks again, you’re great inspiration.
    Veronika

  • Lena

    I usually work out with a trainer once a week and always feel like I get a really good workout with her. I would workout with a trainer more than once a week if I could afford it, but personal training sessions are expensive! I felt like I wasn’t doing enough when I worked out by myself, so I tried this workout today for the first time. It was great! I felt just as worked out as when I workout with my trainer. I used some of the modifications you mentioned in the video and they made things easier, but I was definitely still working hard. I am going to have to check out the other workouts on the website and try them too. Thanks!

  • Salina

    how long of each do you do?
    & at what time do you start changing legs?

  • Kevin

    Hi
    Just wanted to say I really enjoyed the instructional video. It breaks down the workout more. Please do more.
    Kevin

  • Sammy

    Hey Zuzana!

    First of all thanks for all the motivation and the great website!
    I need to lose about 10-15 pounds and I’m at the beginner/intermediate level. Can you recomend which workout I should start with from the archives? I’m not sure what to do or how often to do it :(
    I’m sure you’ve answered this question 100 times by now but I’m just sort of lost.

    Thanks for your time!
    Sammy

  • Brittney

    Hey, I am a 21 year old girl coming up on my 22 birthday fast and i am just getting heavier and heavier i feel like everytime i attempt something i always fail. I live In the US in the southern states where food is comfort and chubby is normal. i dont want to be one of those girls that lets herself go. Im not out of shape but i do need to lose weight (body fat) do you have any advice on how i can be around food all the time. and not give in to this desire! I know i can work out but dieting is so hard one everyone is giving you food and Food is love here. I really need some advice here on how to do this? I also reward myself with food and am a full time college student so i can not afford pricy food. its usually take what you can get. I know i dont want to continue down this road but i need some advice on how to stop.

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

      Brittany,

      You have already identified your pitfall: you are an emotional eater. You recognize that food is not love, food is not a reward and your weight will continue to creep as long as you do not address the underlying issues.

      Check with support groups on campus. At the very least, visit the campus nutritionist to discuss healthier options.

  • Arielle

    About the new posts- I don’t see them on the home page, but if I go to an older post, I can scroll down and see the 5 latest ones, that’s how I can access the new posts that don’t show up on the home page.

  • Lorena

    Hey Zuzana,
    You are so inspiring to me! I have been doing bodyweight only exercises like you for some time and have seen huge changes! I am a 26 year old mother of a 2 year old. I can see my abs! Only thing is I have ugly stretch marks and I want to show off my abs. Any tips???? I’m desperate!

  • dakota

    hey Z….I love the way you are explaining the easy way. I needed that till I can recover from my shoulder damage. I will try this a little later today. I’ll check out your other web site…..Have Fun!

  • soso

    What about procratination ? I start your training on february (5or6 times per week) and I stop on may for different reason, it’s really difficult to come back training, but for the first time after 5 or 6 workout my body become again scult, … I try to make evry day your workout but where are you…? I hope see you soon on new workout.
    thanks for all…
    Best

  • Beau

    Just wanted to say wow,
    I did the work out with some friends and it was amazing. If you are putting out then you will get your butt kicked every time!

    Thanks!

  • Pavla

    Ahoj Zuzko, díky! Pekáč buchet na břiše se začíná rýsovat. Cvičím every day!! :o)

    Hlavně nepřestávej, neměla bych podle koho cvičit :)
    Pavla

  • Mire

    Where are you guys? i have been waiting for your workouts for days.. but after June 23 you haven’t post any of it… is anything wrong??? do you have another webpage??? what’s going on?

  • Nikki

    Hi there Zuzana! I just wanted to say how much I love doing your workouts. I’ve tried, so long, to find things that keep my interest when working out and I eventually quit working out after a few weeks because I get bored doing the same thing over and over, or I dread getting on the treadmill for an hour. Now that I’ve found your videos, I think I’m going to have so much fun. I’ve already done these workouts since last Tuesday and I even did some on Sunday, which I never would have done with my other workout routine! I want to thank you so very much for making this website and the videos! I also want to thank your recorder who records you doing these, and Freddy for supporting you to do these and put them on the web. You guys totally rock!!

  • abhi

    hi Z,where r u after 24th june?

    i am waiting for you two to come up with new workout.

    are u again going for a new home?

  • NGPowet

    Hi guys,

    Hoping everyone is doing great! I’ve been missing your posts. Granted, we have plenty of material to work with, but the regular updates are so fun to keep up with! New workout soon?

    Natalia

  • sarah

    Zuzana and Fred,
    where have you gone!? I am used to new updates every few days, but I can still see omg sexy body workout from a week ago!
    have you stopped posting?

  • Yantel

    Hi, I saw your videos in youtube and they seem very intresting and i really want to give them a try. I have been doing my own workouts for a week now but as i can see i havnt been doing well because your workouts seem more extreme than what i do. I will be using you as a leader and i will follow your workouts, i am excited to see the results i will have. I will be letting you know how i do.

    :) Thank you.

  • Tanya

    I hope you are just on vacation. I haven’t seen a post for a while!

  • http://www.myspace.com/xxvdave David

    Stumbled into your videos on youtube today while watching other fitness videos. Absolutely fell in love with your candid and easy-going yet INTENSE workouts. Thanks to you I invented my own full upper body workout! I will soon follow up with a lower body workout for sure! Thanks for the motivation and keep up the great work, you are sizzling… Thanks also to Freddie for being so professional! I’ll definitely be checking back daily.

  • http://non annie

    i want full length exercise videos.please help me .i am from pakistan

  • David Christensen

    I thought I was in ok shape for an older guy, but after watching some of your workout video’s and trying to do them I realize I need ALLOT of work. You have erased one of my excuses ( not having the time to go to the gym ). You have my respect on just how much power a slim gal can produce after trying your various exercises.

  • Natalie

    i LOVE your workouts, i try to do one every day, but sometimes i just get lazy and skip, then i feel SO guilty after. my only problem is watching what i eat! i am eating fine until after about 3 or 4 o’clock, then i start going crazy, and picking at everything! do you have any advice? or could you possibly put up what/when you eat? that way, i could have something to follow! and it could help me stay on track. thanks!

  • Criri from the French Riviera

    hi !
    this workout for me today.
    My scores:
    1/ 51-56
    2/ 10-10
    3/ 16-15
    4/ 15-14
    5/ 10-12
    6/ 10-11

    Have a nice trip in Italy ( you know they are just few kilometers between us!!)
    See you ;)

  • Polli

    Please!!!
    subtitles in spanish
    i don’t understand!!! :(

  • Sinder

    Thank you SO much zuzanna for all these workouts. I follow your workouts, as much as I can (being a single mother), bu I wanted to mention that without these workouts, I would probably be miserable at the weight I was at.

    I started my weight loss in March 2010, and since then, have lost 35 lbs of my post-pregnancy weight, and only 20 lbs away from my pre-pregnancy weight.
    These workouts are fantastic, keeps me interested (which I find hard to do, when it comes to actual weights), and motivated. I have slowly transformed my body, and now that I’m so close to my goal, I have a feeling this is when the REAL work kicks in, to lose this final bunch of pounds and inches.

    Keep doing what your doing!!

    Sinder

  • Manuela

    Thank you for this training. I found out that you can also download the Gymboss Interval Timer as an app if you have an iPhone. As long as my shipment with the original timer has not yet arrived I train with the app. Works just as good :)

    Thought this could be helpful for others too.

    Have a nice day
    Manuela

  • Miranda

    Hello. I’m 5’3 and i weigh 125. I used to weigh 118 and gained weight before I was diagnosed with depression 2 months ago. I really want to jump into working out and eating better, but I’m still clueless as to what to do. I was thinking about starting running 4-5 times a week for 20-30 minutes and working with weights 2-3 times a week. As for my diet, I’m want to count calories, but I’m afraid of cutting back too much because I know it can mess up your metabolism and cause you to stop losing or even gain weight. Please help! And how long do you think it should take to safely lose about 10 lbs??

  • Jessica

    THis website is the best ever for so many reasons! First there are so many workouts, so much footage of Zuzana and her amazing body! No chance to get bored as I do every time I buy a video. No lack of inspiration as we can see your results improving every month! Also because of the short length of these videos, I have no trouble motivating myself to just do it every morning! Not to mention it’s free. How generous! I’m in love! I took some before pictures and I have challenged myself to a 60 day “No Peeking!” experiment as you mentioned in one of your videos. I’m going to do the workouts 5 or 6 times per week and focus on nutrition and portion size. On September 15 I will take my after picture and take time to closely examine my results! Can’t wait! Results for this workout:
    1 42/66
    2 9/12
    3 26/26
    4 25/27
    5 10/11
    6 10/11

  • Joseph

    Wow I hate this workout. I had to pull out a chair for second round of skater lunge jumps…better next time!

  • Cristina from Romania

    Thank you Zuzana for those total beginner alterations, you didn’t do them in vain! My first workout day, need to look perfect for the beach, don’t I?

    Hugs and kisses for my inspiration!

    PS. I used that name in case I leave more comments, so that you will know who I am! Or maybe you want to visit Romania, hahah!

  • Barbara

    Great workout! I really enjoyed it!

    Scores:

    1) 66 51
    2) 16 10
    3) 16 18
    4) 16 17
    5) 13 16
    6) 12 15

    I have to say that during two last exercises I was so exhausted that I bended my knees a little so I was able to finish this workout. I think it was better to do easier modification than just waste time laying on the floor puffing like a dog. :)
    Best regards from Poland!

    Barbara

  • Ash

    This workout is very intense. I’m going to keep trying at it though. I find it hard to keep track of how many reps I do in the first exercise.

  • Faeghan

    Thanks so much for taking the time & effort to post these workouts – so valuable!

    I’ve been following along for the past two months or so and REALLY liking the workouts – generally, I dislike going to the gym and I like training best using my body weight as resistance.

    I’ve noticed that my form suffers when I try to do as many reps as I can within a time limit so I’ve been experimenting with pre-setting the number of reps for each exercise, working on keeping proper form. My goal is to learn each exercise properly and then begin working on doing as many as I can. In this way, I can prevent injuries and keep motivated.

    Having the pics, as well as the videos and the written instruction really helps to learn proper form as well as pics of what the timer should look like when set properly.

    Again, thanks for your fun and inspirational videos!!!

    Faeghan
    - Toronto

  • carolyn

    Hi Zuzana,
    love your workouts, you are amazing! I’m a mother of 3 and this past year I have lost about 40 lbs and now working on the last 15 lbs. and toning my body, I was wondering, do you just do these workouts everyday or do you lift free weights also a few times a week?

  • rikku

    Hey I revisited this today, here are my scores:
    1- 80/70
    2- 8/8
    3- 21/23
    4- 23/22
    5- 13/15
    6- 13/15

    I always suck in upper body exercises :/ Push ups/pull ups kill me….

  • Angel B.

    Hi Zuzana! I just wanted to let u know that your videos are so challenging in a good way. You are a great instructor and a beautiful one at that! It gives me motivation to know one day I may have a rockin’ body just like you!! Thank you!

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

    1: -.48
    2: 10.12
    3. 21.18
    4. 21.18
    5. 10.10 (I did L, Butt Lift, R, Butt Lift = 1)

    I found the front jump kicks hard to coordinate!

  • Nikki

    so i just finished this workout, about to do my cool down/stretch down. just wanted to thank you really quick for all that you do for us!!! i couldve pushed harder, but those kicks were AWESOME in engaging the abs.

    thank you guys so much!!!

  • thuan

    i agree with tina completely! your workouts are fantastic. i’ve been doing them for nearly a year now, and am in such great shape thanks to you. your workouts keeps things interesting and they are so hard. i can do them, but cos you can always push yourself harder, they are always hard :D
    thanks so much for doing this website.. its helping a lot of ppl, including me! :)

  • http://[email protected] Nikol

    I´m a total beginner, so this is my score:
    1)10,79
    2)6,6 (sofa)
    3)18,18
    4)13,19
    5)9,10
    6)10,10
    I just get my Gymboss and I must say that it is too diferent and better than without him:))My new little love:)

  • Anonymous

    My Score:
    12 rounds of 10 and 50 second intervals.
    1) Front Jump Kicks: 95, 90
    2) Walking Push Ups with Plank Side Jumps: 14, 18
    3) Skater Lunge Jump Left Leg: 17, 18
    4) Skater Lunge Jump Right Leg: 18, 20
    5) Side Leg Lift and Butt Lift – to the left: 13, 17
    6) Side Leg Lift and Butt Lift – to the right: 13, 15

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

    I cannot take two days of break in a row, so I browsed for a workout for today (9 May) and found this gem. Short but comprehensive – I really enjoyed it. My scores are:

    1) Front Jump Kicks: 93, 95

    2) Walking Push Ups with Plank Side Jumps: 14, 17

    3) Skater Lunge Jump Left Leg: 20, 21.5

    4) Skater Lunge Jump Right Leg: 20, 21

    5) Side Leg Lift and Butt Lift – to the left: 12, 13

    6) Side Leg Lift and Butt Lift – to the right: 13, 14

  • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

    well i do this workout  today want something  cardio  or  kind and i found this so here my score.
    1. Frond Jump kicks (some kind of beginners ) 60/80
    2.Walking push ups and side jumps (on my bad but it’s improvement of my strength i can’t do it like this before) 6/6
    3.Skater Jump left leg 22/23
    4.Skater jump right leg 22/24
    5.Side Leg Lift and Butt lift left 10/13
    6.Side leg lift and butt lift right 10/12
      May be i can push harder but next time i will beat my score…
    Best wishes, Manenkoto

  • Anonymous

    This was a fun workout!  This was #2 for me today.. I did “Run the World” at lunch, then this before dinner with my husband.  We did 3 rounds, then followed with 6 min of skipping (he did a little more than me).

    Front kicks (I need to work on higher kicks!) 112- 102 – 94
    He did high knee skipping

    Walking p/u combo
    Me 13 – 11 – 11
    Him 12 – 12 – 12

    Skater Lunge
    LT
    Me 23 – 21 – 18
    Him 15 – 14 – 14
    RT
    Me 20 – 16 – 16
    Him 11 – 16 – 16

    Ab Exercise
    LT
    Me16 – 16 – 16
    Him ? – 13 – 13
    RT
    Me 19 – 16 – 17
    Him ? – 13 – 13

  • Anonymous

    I repeated this with a coworker yesterday & combined with it with a portion of the “amazing abs” workout.
    Kicks 112-116
    Walking push-up combo 12-12
    Skater Lunge  LT 24-19
    RT 22-20
    Ab exercise LT 18-16
    RT 18-18

    Plus 2 min in 10/10 no rest crab kicks + mtn peaks  (didn’t count reps)
    Plus 6 rounds 10/30 side lift knee tuck + prisoner get ups    LT 9-6,  RT 8-6,  PG 4.5-5

  • Mary

    This was tough!

    kicks: 64, (next round I subbed in high knees because I was making too much noise, haha) 110
    walking push-up: 6, 10 (the walking always gets me, I’m not coordinated enough I guess)
    skater lunge L: 17, (subbed in jump lunges — the skater lunge hurt my knees) 21,
    skater lunge R: 17, (subbed in jump squat floor touches) 30
    side lift L: 13, 9
    side lift R: 13, 9

    I usually work out in the evening but today I did this early in the morning. I generally perform way better in the evening, so I’m finding out! I feel kind of stomach-sick still from last night (bad food choices, ughhh)…anyway, I had to sub in a lot of things, but it was still a great workout. I love the side leg lifts — I could really feel it in my abs, and I worked hard to make sure I kept proper form. Dripping with sweat right now!! Thanks!

  • http://www.youasamachine.com YouAsAMachine

    Just did this super hard workout!!  
    Last time I did it was exactly one year ago today-Happy Canada Day to Me!

    Check out my progress from last year!  Interesting.  I wonder what 2012 will look like?
    2010 scores   vs.   2011 scores
    1. 78 – 60              1. 95 – 85
    2. 10 – 10              2. 18 – 18
    3. 16 – 16              3. 23 – 21
    4. 19 – 16              4. 23 – 21
    5. 11 – 12              5. 14 – 15
    6. 11 – 10              6. 14 – 15

    Zuzana, revisit this one and post your scores!  I’m sure you’ll knock it out of the park.

  • http://delightfultastebuds.com Jos

    First time tried this workout:
    Front Jump Kicks 65-55
    Walking Push Up & Plank Jump 13-1(I did push up first, plank jump to left-push up-then side plank walk and repeat on other side)
    Skater Lunge Jump (Left) 21-20
    Skater Lunge Jump (Right) 20-19
    Side Leg Lift & Butt Lift (Left) 9-10
    Side Leg Lift & Butt Lift (Right) 9-8

  • Vivi

    i did this one today for the first time and my score is
    Front jump kicks : 96.110
    Walking PU & plank side jump: 10.11
    Skater lunge jump L : 34.39 /  R :39.40
    Side leg lift & Butt lift L : 16.17 / R :16.17

    After this one I made “Get these abs Wo”

  • Maria Sweden

    First time. My scores:

    Front Jump Kicks: 55 / 55
    Walking Push Ups with Side Jumps: 10 / 12
    Skater Lunge Jump: (left) 20 / 19, (right) 20 / 20
    Side Leg Lift and Butt lift: (to the left) 13 / 13, (to the right) 14 / 13

    :D
    I loved this workout! Thank you Z & F <3

  • MariaBjørgJepsen

    Front Jump Kicks : 128-147
    Walking PU & Plank Side Jump: 18-19
    Skater Lunge Jump, L : 38-38 / R :37-37
    Side Leg lift & Butt lift, L : 18-19 / R :19-20

  • Felisha

    Front Jump Kicks: 97, 85
    Walking Push Up & Plank Jump: 8, 9
    Skater Lunge Jump (Left): 20, 19
    Skater Lunge Jump (Right): 20, 19
    Side Leg Lift & Butt Lift (Left):11, 12
    Side Leg Lift & Butt Lift (Right): 11, 12

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

    My Score:
    12 x 50/10
    1) Front Jump Kicks: 85, 91
    2) Walking Push Ups with Plank Side Jumps:  1, 13
    3) Skater Lunge Jump Left Leg:20, 21
    4) Skater Lunge Jump Right Leg: 22, 21
    5) Side Leg Lift and Butt Lift – to the left: 11, 13
    6) Side Leg Lift and Butt Lift – to the right: 10, 13

  • Kay

    phew! done! i was too busy dying with the jump kicks to keep proper count of them. :P

    1. front jump kicks: 63/68 (i think)
    2. walking pushups & side plank jumps: 7/9
    3. skater lunge jump (L): 19/17
    4. skater lunge jump (R): 19/16
    5. side leg & butt lift (L): 9/9
    6. side leg and butt lift (R): 10/10

  • http://www.igiveadamn.weebly.com Marilyn Rietveld

    This was my second bodyrock workout today! and first time I did this workout

    my scores:
    front jump kicks: 60/53
    Walking push up + side jump: 7/7
    Skater Lunge Jump left leg: 13/11
    Skater Lunge Jump right leg: 14/14
    Side leg lift + butt lift Left side: 8/9 (second round with knees bent)
    Side leg lift + butt lift Right side: 6/11 (second round with knees bent)

  • Cindy

    This was my second workout for today.
    Front Jump kicks 80-73
    walking push up and sice jumps 10-10
    Skater lunge jump L24-23
    Skater lunge jump R 26-25
    Side lift and butt lift L11-9
    Side lift and butt lift R 10-10
    You can’t underestimate how hard bodyweight workouts can be.

  • Anonymous

    did this at work tonight!

    front jumpkick – 30, 21
    walking pushup plank jump – 5, 5
    skater jump L – 15, 14
    skater jump R – 14, 15
    side leg lift/butt lft L – 11, 12
    side leg lift/butt lift R – 13, 12

    good one!

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

    1.57 52
    2.9 8(plank push up push up plank=1 rep)
    3.28 28(L)
    4.28 27(R)
    5.10 11(L)
    6.10 11(R)