BodyRock.TV

The site is working!!! Im so excited!!

Can’t believe how happy I am to see bodyrock.TV is back. Yah!! You guys have become one part my daily life now.

Yay! Your back! We missed you!
I was going through ‘Zuzana withdraws!’ HA HA

Yeah the sites working again!!! Hey Zuzana and Fredrick, do you have any suggestions of an exercise to strengthen your lower back(love handle area) for my husband who has a weak back and who really hates superman’s! Thanks…

hahahaha because your website was down i just assumed it was 12 min but 5 sec rest and 55 sec max effort lol.. all good though.. glad to see things are up and running again! yay! bodyrock!

Hi Zuzana this workout is great, thank you for your hard work. Could you please show us in a video how to make the dip station with the chairs and broomstick? That would be great since I don’t want to do it wrong and hurt myself. Thank you

please, is there a difference between”reverse push-ups” and “pull-ups”(with a bar) ? thanks.

hi zuzana!
I’m so glad that your site is back again, i was so worried! I also visited zuzanalight.com and now i guess when there is any problem with bodyrock u will be posting there? Good luck for you anyways!
I just wanted to ask, are these working out clothes from lululemon? or what’s the brand? i like them very much:) could i find them anywhere online or did you buy them from store?
Thanks for everything!!!
I will do my workout now (this workout)
With love,
Raina

Wow, I am so so so happy, that your page is back :-) And your new workout clothes look amazing – you have to show us where they are from :-)

I just had some new ideas regarding your site recently – maybe it would be great if people could print the workouts as a pdf? I printed out the older ones with the pictures because I do not always have internet if I want to workout. Therefore it would be great if you could start showing pictures again ;-) I can’t sometimes remember all the names of the exercises :-)

All the best to you and good luck with the site!

Whoppeee – good to see you guys are back up and running.

Excellent new workout – will try today :)

hey guys!
glad the site is working again.I will give this workout a go a little later on today, but the 5 second rest period is IM SURE not going to be long enough recovery for me,so i will just make it 10 seconds.trust me.i know my body!!!let u know how it goes!
xoxo
rose.

You are back!!! At last! I felt so lost all these days that I couldn’t watch you! But now here you are again!

Great workout by the way! Looks extremely challenging but I’ll give it a go!

oh thank god you are back again………

Thanks Zuzana!!!! I’m following you and doing my routine with you since some time now, and i can really see the results :) I’m very happy, you are the best!!!

I love the DIET section, and i have a question:
Are you still using Salba for breackfast? Here in my country we don’t have Salba, but we have chia seeds. I know that there is a difference, but are chia seeds ok with breackfast every day?

Thank you very much Zuzana!!!!

OMG, I’m so happy that the web is back!! I was so worried,as if U were the members of my family and something wrong would have happened. Lov to see You:D

I’m so glad you’re back! My Google Chrome couldn’t find you for several days!!! What would I do without your workouts?!!!

Yay! You’re back! I modified this workout for a 25 second work interval and did the whole sequence 4X. Somehow I managed to write my numbers down. Here are my rep totals for the 12 min:

NinjaJumpTucks: 16
ReversePushups: 34
Snowboarders: 63 (ouchy!)
TriplePlankJumps: 8 (a low #, thought they were burpees)
SideV-CrunchLeft: 40
SideV-CrunchRight: 42

So, my dear Zuzana, I only made it 2 weeks on a vegetarian diet and in the mean time I could not get over how much muscle definition I lost. I like a hard body and I was getting a litte more puffy than I like because of the high amount of carbs in the diet. I was almost immediately struggling through your workouts. So, I’m gonna stick with chicken, fish, and eggs for now but definately no beef, pork, or dairy for me. By the way, a little update on my progress for you, too. My size 9 (in juniors cause I like some of these styles better) & size 6/8 (in women’s) shorts were getting big on me so I bought all new pairs of size 7′s and one pair of Elle women’s shorts in size 4 and just want to thank you! I haven’t been a size 7 since I was 13 years old!

Suzanne, glad to see again, I train with you 2 times a day. Thanks. This is the best fat burning workout.

Happy that is working again miss the old block.Good like .

Happy that is working again miss the old work out and all on this side.Good like .

i’ve always struggled with ninja jump tucks… not so much the jump tuck part, just the ninja jump part. today i learnt what it really means to commit to something. i’ve never been able to do it in the past but today i told myself, i am going to do this!… i had trouble putting my mind fully into it in the past. i would have that pretend to do it motion and then stop. lol. i think i was on my knees for ~1 hour trying and trying. each time i had to tell myself, dont’ think so much, just commit to it. with a lot of determination, focus and probably bruised knees tomorrow lol, and commitment, i did it! it’s one of those self satisfying moments and i loved it. thanks for the great instructions guys! =0D all the best!

I’m soooo happy the site is back!

yay! its up and running! here are my scores!
ninja 5-5-5
push ups (reg) 15-15-20
snow boarders 21-20-18
plank jump 10-10-10
side v left 18-18-19
side v right 16-17-19

where are your scores, Z?

Hey Zuzana, these work outs look great, but are they safe to do every day? Sometimes I wait 2-3 days in between my work outs, but I feel like that is too much. When you started, did you do them every day?

I’ve been following for a while, so I am a little passed absolute beginner, but no where near your strength.

yaaaaaaaaaaaaaaaaaay …. Finaaallllyyy .. Thx Zuzanna & Freddy :D:D:D:D

Zuzana Hello, I’m glad I can access your blog again, I was trying to get days and could not and videos on youtube were not easy to see, i was doing ejerciciosanteriores, but even so I miss you. Greetings to you and Frederick

Hey Zuzana!
I’m so happy that blog is working again!
I have a question: In one of your articles in “Fitnes tips” you said that you will explain how to get muscle tone without getting bulky (for girls) and how to gain larger muscles (for guys) with your workouts. Will be this explenation on the blog soon? I really need as much tips as I can to get the body I want.

All best to you and Freddy!

YAY YOU ARE BACK!!!! What happened????

Hi Zuzana and Freddie,

I know some people can not access your website yet. It is weird because the link from your blog to website works but when I go on daily workouts or home page, I don’t see the workout. And there are only 17 comments on omg sexy body workout…

Thanks for doing your best in keeping in touch with us on your blog. Please keep updating your blog as your website seems frozen with no updates showing up since the crash of it!

missed you guys!! yr back.. yaaaaaaaaaaaaahhhhhhhhhhhhhhhhhhhhhhyyyyyyyyyyyyyy

Awsome the site is back !! yay!! Ninja jump tuck is my enemy..but I vow to practice until I can do them !!

YAY……:-) I can get back on my Fav. web-site

Love you guy’s

Azier-’di

Oh my lord…when I couldn’t log onto this site for a couple days, I thought it was normal….but then more and more time passed and I started to panic! Haha. What a sad life I have. Anyways, I’m SO GLAD you guys are back. :]

Remember….Zuzana said she only had the 5 sec rest,which left lil’ time for anything to be written down and freddy was filming so she was unable to write her score down.

I seen your score Mackenzie, you did an awesome job :-) Keep up the good work!!!!!

Azier-’di

love, love, LOVE the new workout clothes!!!

Hi! So glad to see you got everything fixed! I wanted to tell you though that tonight when I do this workout ( I did it last night too but found out I did a few things wrong so I’m trying again.) my fiance has agreed to help me out. I don’t have a timer like you do yet so he is gonna use my cell phone’s stop watch and make sure my intervals are right! I think it’s awesome that he’s so into this with me!
Hope you are well and I’ll post my workout results for you to see when I’m done! ^ ^

It is working now!
I missed you so much guys!!! 4 days without body rock and I am depressed ;)

OMG! I’m so happy the site is back! I really miss you guys.
Thank you Zuzana, for showing a whole new way to workout, you really inspire me to be a more dedicated person. I’ve been doing your workouts for about a month, and I have really seen the diference. In this relatively short period of time, you have change my body so much.
This has to be the best site EVEEER! I was really worried when I couldn’t access, I almost got depressed, but I’m so glad you’re finally back.
I hope you can keep loading more and more routines, they are just AMAZING.
One more time, thank you for being the best!
What would my life be without you? (:

I was away I did not know your site was down, but those types of situations arise, no worries, I have 8 IT professionals that are unable to program a handheld, and they are unable to fix internal office email issues.

I love the triple plank jumps I can really feel that one.

Hi Irina,

I’m not Z, I hope I can help; there’s one old post showing the broomstick station here:
http://www.bodyrock.tv/2010/02/10/sexy-beast-workout/

Enjoy :)
Pikmin

Hi Zuzana and Frederick,

Happy wedding anniversary!

I will try this sometime this week if I can. Love that BT is back, but having your personal blog zuzananlight.com is really great as well. Love what you have done with it so far.

You two have a wonderful day,
–Chris

PS Got my ISSA text books, an exercise DVD and lots of little sheets of paper stapled together. It’s truly weird going back to school in the 21st century! 8-)

Zuzana, I am so happy for coming back, this website is part of my life. I can not live without it. not only your workout, it is all about your spirit and inspiration. thank you so much. with love

Hey,
So while your site was down I checked out yalls youtube channel. Are all of the videos on your youtube channel also on this site (and vice versa)? Just curious because I saw some yoga videos on youtube that I can’t seem to find on this site.
Also, I like your workout clothes but it would be nice if you also showcased your legs. Wear more shorts, you have awesome legs!
Lastly, I miss seeing Sean, was he only in the bodyrock team for those couple of videos or will we see more of him?
Keep rocking!

wow. i am SO happy your site it back up. i tell everyone i know about it. i have been getting so many compliments on how i look…and i feel AMAZING. thank you for your site.

one question – i’ve been doing the workouts everyday and have been getting very sore. on a weekly basis, how do you modify intensity? and, do you have active, off days frequently?

thanks so much! jenny

I’m so glad to see you guys again. I truly appreciate you taking the time out to explain the work outs.

Hi there, I know you probably dont need new exercise ideas but I thought of a few today that are pretty fun, so I thought I would share…who knows you might like one.

The running man-you are standing and alternating bring your knee up and the other foot sorta does a double jump moving the foot back. Hope that makes sense

Plyo heel digs- in a half squat postion dig one heel forward then explode up and dig the other heel forward and do a squat on the other leg

Pike Jacks-In the pike postion with you butt in the air, jump your legs together and then apart, like a jumping jack

another one I thought of was on the dip station, go on it like you are going to do a knee raise but instead of lower the legs togther lower them apart like a jack.

Well thats all I got-would be so excitied if I saw you used one of these in a workout. lol.

I am sooo happy it’s back!!!!!!!!

I am so glad bodyrock.tv is back online!!! I finally found Zuzanalight.com and completed the epic ab workout. But I have to say, I really missed you guys. I checked everyday a couple of times a day to see if you back up!! Thank goodness you are. Hope everything is running okay.

XO
Amanda

I was freaking out without you guys. so glad that you are back. i kept working out and thinking and hoping you would return.

This workout was AWESOME! Props, girl…

I really missed you guys!!!
Luckily, you are back again, :)
Yeahhhh

Hi Zuzana and Fred,
It’s amazing how just in a couple of weeks (when I found you by chance on internet, and THANK GOD lol) you changed the way you explain your workouts in your videos by giving examples and beginners procedures and by posting pictures of the interval timer to make sure everyone is doing it properly!
Seriously thank you, and I’m sure I am not the only one that is glad about this new change! :)
Keep up the wonderful work
With love
AmB

Hi Zuzana,
Thanks for today workout.
I had a lot of fun with it. I did 4 rounds. I ended up soaked wet & satisfied. This is the third time I try your routines and they are very intense.
I’d like to ask you about supplements? I’ve bought this very popular workout that promises that in 90 days you’re super ripped. (I stopped it tho because I saw my arms and shoulders growing bigger, and I didn’t like it at all!)But they insist during the videos that one should have a supplement drink that contains creatine, among other stuff, that is for the purpose of recovery and muscle mass increase…I’d really appreciate it if you could tell me what is your opinion on that?
Thanks in advance!

Oh I missed you Zuzie and Frederick… Been a long while… While your site was down, I restarted the 5 day Challenge workout. :P

Oh, I have good news too… 2 days ago, I tried the ninja tuck in. Wow!!! I did it!!! I can’t believe it. I swear to God, I can’t do this before no matter what I do, now I can… Yahoo!!!! Thanks for the pain for every workouts here… I guess, I’m getting stronger. :)

goodmorning guys great to see you are back, my day just is not the same without seeing your happy and smiley face everyday and doing your brilliant workouts…thanks for just being ….I am truly greatful for stumbling on your site….have a wonderful day

I’m glad you’re back.

Love the demos, the list of exercises and the Gymboss instructions! Thanks!

Zuzana an freddy I missed you guys so much, but we have to take something positive out of good and bad experiences for me ,I think your fans pulled together and found each other until you sorted our site out. It gave me a chance to do some of the older workouts in my book that I call my bible now, since it helped keep me going also the inspiration that you have installed in me in the past two years. THANK YOU X

Halleloya,
the site is working.
i did today the suicidal sweat workot for the second time and i got great time 15:25, big different from the first time. few days ago i order my hot pink gymboss timer and i can not wait to get it soon. up to now i workout with an online timer i found in the net, but that meen i have to workout in frount of the computer.

good day to all of us that
addicted to Zuzana….

it´s my 4th week of bodyrock. I lost 4 pounds. I do workout 4 times a week. I feel great. Thank you so much

Yey your back, thank god, iv been lost these last few days. Going to give this workout a go today :-)

I am so happy that the site is back and working! Can’t wait to do/see your new workouts!
Rock it out girl

Thank you for coming back lol, I feel like part of the family here :)

The site is back .. I am soo happy!

Back on tracks !

That’s good news

Zuzanna, I made up my own cardio workout today because i was feeling a little achy but wanted to do something so i kept it simple but challenging so thought i’d post it here…

100 skips
100 mountain climbers (which i hate)
x 10 as fast as possible!

I lost count to so i was sure i did 11!!

Hey Guys

I have to tell you about the modification that I came up with for the Ninja Tuck Jump. I was sitting on my knees trying for the life of me to get myself to do the jump and my body would just not comply. I tried your modification and it was too easy so then I tried putting my knees on the top of my high step. Taa Daa. I could do it. I think that I could do it now but I am so trashed from the workout I think that I’ll have to wait awhile!!
Great workout!!!

yes!! BODYROCK,TV is back! :D
i love this workout so so good!,
Zuzana please talk more about your diet tips, there are great, I was doing “the clean diet” about tiny portions many times during the day, but I lost some weight that I didn’t want, so now my portions are bigger, but after lunch I feel extremely full and I hate that feeling but I think that is the way to gain some weight, it’s that ok? what do you think that I have yo do? please help me :D

I hope to see new delicious recipes !! and delicios workout too!!

Oops it sounds like I was “high” up when I said high step but it is actually he topper from a step aerobics step that is just smaller. So my knees are only about 3 inches off the ground.

thank you God. Your back. My life is now complete. :) :D

really happy dat the site is back…i was worried dat u had stopped it…thanku :)

Wow. Lets try this again: Will you still do longer / best time routines? I know you love your 12 minutes, but I hope you keep doing or posting some best time with rounds :)

Glad that your website is back to normal.

hehe. Fail on proof reading.

I’m so glad you guys are back!!!

Zuzana please update a new workout. We were waiting for you!!

Hi Zuzana..
first I wanna say I’m a big fan of yours,, I find your workouts AMAZING.. and whats even more amazing is YOU doing them every day..!
My name is Fatema and I’m 19 years old.. I’m a gymnastic player.. or.. I used to be.. for the last 12 years !!
I stoped playing after high school when I got busy as I become a medical student..
I realy want to get that sexy shape again… I need some exercises to shape my body and tighten it… which of your exercises you advice me to do ??
I realy hope you reply me soon.. m going back home in 2 weeks n I want to start working out directly

Thanx

yeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeah!
just like terminator!
bodyrock is back baby!
thanks thanks thanks
see ya

i love your house its so damn cute! I love the wood ceiling!

Hola!
Happy Aniversary plus 1 day! :) Sorry I couldn’t come yesterday. But I thought of you… Wish you the best!!! Still I would like to hear your love story… chalalalalalala
Very fit,
Ella

So I kicked my own butt today with a workout I made up. I’ve had a little bit of a sore knee the past couple days bc I very slightly twisted in during a workout. Not twisted it that it constantly hurts, but it is a very slight pain randomly throughout the day. I do lots of squats and plyometrics 5 days out of the week and I did want to completely stop working out. I worked out a little this morning doing the elliptical and upper body lifting and then a tabata style mountain climber routine. I wanted to do another workout so I just did this one that I came up with just so that I wouldnt be putting lots of pressure on my knee. Little did I know I was going to kick my ass this much. I set my timer for 24 rounds…interval of 5 seconds rest and 35 seconds work (just like this one except 24 rounds bc there are only 4 exercises)
1. high knees. I did between 100 and 106. I only went down to 100 once.
2. pushups. I did between 17 and 22
3. half burpee (plank jumps) between 25 and 28
4. leg lifts. Between 10 and 15 or 16

I thought that since I wasnt using my legs too much it wouldnt be the toughest workout I’ve done, but let me tell you…I pushed hard and I am sweating!

I meant that I did NOT want to completely stop working out..hence me making up this workout

Zuzana

Just a thought. Now that you have your own blog, even though it is sort of a stop gap for this site, you could maybe make it specialized in advice or articles or something. More reading, less videos maybe?

After all a lot of people associate BodyRock TV and fitness advice with your name already so it could be a tie in place to go.

I’m learning about marketing these days you see.

Micky

My husband and I have a challenge to see who can lose 15 pounds first. We of course will be doing it the right way, no starving and so forth. I will be using your workouts, but what really stumps me is what I should be eating and how much. I know you are a very busy lady, but it would be amazing if you could write me up a diet to follow. Breakfast, Lunch, Dinner and 2 snacks. Please!!!!
Thank you much!
Heather

Zuzana,

I have a workout that I want you to try. I remember earlier when you used to do those “15 Minute Challenges,” so I created on of my own. All three exercises are from your “Sexy Pain Train” workout, so there aren’t any new exercises.

Here’s the breakdown:
1. Forward/Backward Jump and Touch Down – 20 reps
2. Reptile on the Run – 20 reps
3. Sumo high knees – 50 reps

That counts as one round. Do as many rounds as possible, stopping for a quick 10-15 sec. break every 2 rounds, and record how many rounds you can do.

It can be as intense or light as you make it. I hope you accept this challenge.

~Ava~

I am so happy you have resolved your internet issue!
Tuesday:
You are right on this one: 5 seconds is not enough time to write down numbers. I missed a few seconds here and there just getting to position, so I don’t consider the 5 seconds a “rest” :)

Being Wednesday is your day off and I’ve had about 4 days off before yesterday without your internet connection I created a workout for today:
timer set at 8 rounds of 10/20
1. speed jump rope for the 8 rounds
2. 25 side plank push ups each side L and R
3. speed jump rope for 8 rounds again
4. 25 leg lift, star crunch, toe touch, bum lift (altogether as a set)
5. more speed jump rope for 8 rounds again
6. 25 push up, rotate to side star pose (hold balance on one arm, one leg) alternating sides
7. back to speed jump rope for final 8 rounds
8. 25 push up to inverted V up with feet on exercise ball
bonus: 5 pull ups

OK, I thought I would spend the last of my blood sugar posting the workout I did today…

Act of Contrition (I just made that up, sorry if it sounds bizarre, as I am delusional right now)

Set timer for 24 rounds of 2 intervals: 05 seconds (rest) and 40 seconds (work).

Front high kick
Divebombers
Side plank jumps
Reverse pushups
Skater jump lunges (left)
Skater jump lunges (right)
Seated bicycle
Sumo pushups

Repeat for a total of 3 rounds. That was plenty, but I had more left so I did the following:

Set timer to stopwatch function:

Triple Plank Jump – 12 jumps (so 4 sets of back, right, and left)
Chinup – 10 reps (mine were incredibly assisted at this point)
Side jump lunges with touchdown (alternating legs) – 20 reps total

I did 5 sets in 10:26.

Now, I want to curl up in the fetal position.

xoxox,

Stephenie

Thank god you’re back. I was lost for a few days lol Keep rockin girl!

I’ve heard people having problems with the ninja jump tuck. if you lean all the way back into your feet(like crush your butt into your feet) it gives you momentum to get up. Its rough on the knees so use a good mat.

WOW! you guys are amazing. i hope you are up here forever! i have been doing your summer in 6 weeks program yet im doing weights one and 2 both days and holy crap am i sore! its awesome! its only day 3 and i can already see a difference. you make working out fun. im so sick of those guys (ex.P90X) who annoy the crap out of me the whole time, after listening and looking at him for an hr or more every day you give up just because you cant stand him! haha youre the opposite. i come here every day just to see if theres anything new. you 2 are awesome. thank you so much!
-ashley

Zuzu, I had my baby 9 months ago. Before having the baby I weighed 135 pounds. I’m now down to 117! I do however have a problem with my abs. I’ve got a space about half an inch right down the middle. What are your suggestions to get my stomach tight asap?
Thanks,
Kylan

so happy you’re back! I only working out with you for one week b/4 your site went down but I am happy now!!!! I also wrote my numbers down. Here are my rep totals for the 12 min:

NinjaJumpTucks: 16
ReversePushups: 30
Snowboarders: 36
TriplePlankJumps: 9
SideV-CrunchLeft: 30
SideV-CrunchRight: 30

Terrific work out. I had no time to think only time to get into the next position. Very challenging

Hi Roco – we don’t use or recommend any “fitness” supplement because we believe that you can get what the body needs from real whole foods. Save your money and treat yourself to some healthy food instead :)

[...] Epic Sexy Abs Workout | Fitness Advice, Workout Videos, Health … [...]

Zuzana…..love your abs. Will definitely try to do this workout.

I agree with you, P90X and Insanity seem to be a big joke to me. It’s like a commercial you see on television late at night (for example, the Sham Wow) and you have to buy the whole package of DVDs for 4 payments of $39.99.

Zuzana, do you think that your new workouts are more effective than the old ones? I think that the only difference between the two is the time, but the intensity seem to be the same, right? Thank you for your answer and by the way, what do you think of the programm P90X or Insanity?

I mean, what do you think about P90X or Insanity? My english is not perfect :-)

Hey Zuzie and Freddie,

Just to let you know that when going on your website after it kind of crashed, I did not have the new updates (new epics abs workout and your recipe for your anniversary) until I posted a comment.
So your website looked frozen with its state before the “crash” and when I posted a comment, I got the website up to date again…It may help some of the bodyrock addicts that have some problem with your website…

Even though I believe I’m in good shape still have a very difficult time doing your work out well some parts of it. I just replace the hard hard ones with something else. All I have to said that I work a office job from 9 to 6 wish is really hard because you are in front of the computer all day long. I go to the gym during lunch time and after work. My motivation Is your videos I always watch them before going to the gym That motIvates me to get my ass out of my desk.

GRACIAS :*
ZZ

Thanks so much!

Well, it is Thursday and still no workout posted so I am back on my own again. It is (yet another) gorgeous day outside, so I started my workout before 6 am to avoid some of the heat. I did not plan any of it; it just happened…

6 mile hard hill run with 14 pistols at the end.

Modified “Keep it Hard workout”:14 rounds (10/50)
1 pull ups 14 toe assist near end
2 prisoner jump squats 28
3 mt climber 80
4 clapping push ups 12 really hard on a soft pad!!
5 jump lunges 23
6 bicycle 69
7 dips with toe assist near end 17
8 L fwd lunge, jump, bwd lunge, jump 20
9 R, same as above 20
10 L side crunch 30
11 R side crunch 30
12 burpees 10
13 hanging knee tucks 18
14 hanging 90 degree straight leg lift with scissoring legs (cross, then wide, keep feet high!) 20
15 push up with inverted V up (feet on exercise ball) 20

2 hours of stand up paddlesurfing for fun…small waves today (with a coffee break in the shade on the beach) half way :)

I am showered and ready to tackle the day now! Just in time for breakfast by 11am!

Zuzana! I was thinking,may be you could tell us what you are going to eat after you’ve completed your workout.

goooooooooood workout:)..was brutal on the legs for me. thanks:D

[...] Epic Sexy Abs Workout | Fitness Advice, Workout Videos, Health … [...]

My knee hurts!!!!!

where can i buy a station for the reverse pushups?? i want one and i can’t find it anywhere! Please help me find one

julie

Epic ab workout. Thank you so much.

I tried a really great recipe that i thought I would share with you. (and it’s vegetarian!!)

Yield: Serves 4 as a main course
ingredients
1 1/2 cups fine-grain Bulgur
3 cups boiling water
3 tablespoons fresh lemon juice
1 teaspoon honey
1 teaspoon ground cumin
1/2 teaspoon cayenne pepper
Salt
1/4 cup extra-virgin olive oil
1 can chickpeas, rinsed and drained
Red peppers and green, diced (as much as desired)
1/4 cup minced fresh parsley leaves
1 medium head Bibb lettuce, leaves separated

Place the bulgur in a large bowl. Add the boiling water and set aside, stirring occasionally, until the bulgur has softened, 15 to 20 minutes. Drain the bulgur, shaking the strainer and gently pressing out excess moisture. Return the bulgur to the bowl.

Whisk the lemon juice, honey, cumin, cayenne, and 1/2 teaspoon salt together in a small bowl. Whisk in the oil until the dressing is smooth.

Add the chickpeas, roasted peppers, and parsley to the bowl with the drained bulgur and stir to combine. Drizzle the dressing over the bulgur mixture and toss to combine.

Serve the bulgur salad on top of a lettuce leaf

I just finished this workout with some modifications
I have to admit that I can’t stand ninja jump tucks, no offense to anyone, the tucks are cool though.

so here is how i modified the workout, same times.
I started with 3 minutes of skipping rope with no breaks.
1. sumo squat with 16lbs weights
2. chin ups and some pull ups
the rest of the exercises I followed as you posted. i could not keep track of my time at all.
this was really hard and very good for lifting my mood.

now for a shower.

Hi Zuzana & Freddy!
I just finished my 3rd BodyRock workout and I am definitely feeling the soreness! I’m used to working out for longer periods of time and can’t believe that I’m completely wiped out after only 12 min!! Should I worry about overtraining if I do your workouts twice a day (morning and evening)? I only need to lose the last stubborn 10-15 lbs of fat until i’m bikini ready, it’s difficult to lose it!

[...] BodyRock.Tv is back up and working. You can go now directly to our site for the explanation of the Epic Abs Workout. I will continue updating this blog on a regular [...]

Hi Guys,

I still cannot access the updates. The site seems to be stuck to OMG Sexy body workout.

Do i have to go to your blog to access it from now on??

Hope the site gets back to working coz i was lost without you guys! :(

Hi Guys,

BodyRock.Tv is still down but I got into the site through Zuzanalight.com. I was trying to catch up with the workouts because I decided to finish the routine from Oxygen magazine that I started last week. I did this workout and Best Ripped Abs work this morning. I will post my score for the Best Ripped work on it comment section. I was unable to keep score for Epic Sexy Abs, interval was just too short.

I see you guys are off to Rome. It’s very hard to give up the traveling bug once you have it. BON VOYAGER!

[...] Epic Sexy Abs Workout | Fitness Advice, Workout Videos, Health … [...]

i like your workout im dunin it with my membars and im doin it 3 tims a weak can you plese send me sam wormup workout
thank you have a nice day.

Oh its so great to see you back in action. :D

And Im really pleased by the modifications on the hard workouts, that im a beginner in this. :) It is much more better to follow like this. :) Thanks for this great side. :D

Best guessed this as 12 rounds, 2 intervals of 55 sec max, 5 sec rest. Also tough!

N/T Jumps: 12,11
Rev Pushups: 20,16
Snows: 34,30
Planks: 14,14
V Crunch L: 31,30
V Crunch R: 31,28

hello, I commend you for the exercises and routines is wonderful to be, my question is that I am pregnant and would like to know how long I can give birth to their exercises

I’m new to BodyRock TV…I got burnt out with my gym workout & was looking for something to do at home…I think these workouts are the best I’ve ever come across on the Web (actually, probably anywhere) they are unique, yet simple (I don’t have to have a bunch of equipment) & so far seem to be very effective…THANK YOU for that Zuzana …

I just have a question…your workouts are truly challenging & I’ve been getting sore in all the right places which I LOVE! However, I’m used to spending an hour with weights & 1/2 hr with cardio at the gym….if I do your daily workouts (being that some are under 15 minutes), is that enough to get good results?..or do I need to do more than that everyday?

just FYI (in case you have any specific suggestions):

I am 53, but, I really am far from an old lady! I look & feel more like 30 something. I am about 5′ 4″ & weigh right at 115lbs..I’m interested in great arms & abs (mine aren’t bad but there is always room for improvement) and, of course, at my age, a good butt (mine has always had a tendency to flatten if I don’t work hard at it.) I am still trying to build my legs back up from 2 ACL surgeries that I had 3 years ago (skiing)…it left my previously muscular legs flabby & crepey..(I call it old lady legs…Hate it!!) Other than a little weakness & some loss of flexibility in my left (the surgery) leg (meaning I have to warm it up to completely bend it), I’m not afraid of a hard workout…no old lady routines for me!

I hope to hear back from you & again, I’m sooo glad you are there!! I’m a huge fan.

I tried the modification once for reverse push ups and the chair fell in on me. Anyone know another mod for this one? At the moment I just do standard pushups for these ones.

[...] Epic Sexy Abs Workout | Fitness Advice, Workout Videos, Health … [...]

Congratulations – you’ve just gained a new admirer :-)

I couldn’t figure out the chair and broomstick method either. I had to run the broom through the lattice on the backs of my chairs just to fit underneath and had to cushion it with a towel so I didn’t ruin the lattice work. For a number of reasons I decided that I’m not doing it right. The first being that if I weighed more than 105 lb, I would either break the chairs or wind up injured. But also, the bars she’s using run parallel to her body and with the broomstick method we’re using a bar that runs perpendicular which means we aren’t using quite the same muscles. At any rate–if you figure it out, please post.

Hey Zuzana!
I have been watching you work out videos for a couple of weeks and I love them! I would like to ask for advice, from anyone, on how to break an extreme plataeu. I have lost about 87lbs but I am 5’6″ and still 170lb. I am more focused on size though. I am a 12/14 and would like to be an 8/10. My plataeu has lasted about a year. I really want to break through. I have tried a ton of things. Any new ideas?

Thank you,
Ashleigh

This is how I did this modification:
http://img227.imageshack.us/img227/3783/funnymod.jpg
It looks funny, I know, but if You don’t have what You like – You like what You have.
I put my photo there, so You could see that this really works. I weight 175 lb, I’m 5,8 ft high so don’t worry that something will fall on You.

Just did this workout this morning.
Awesome…I really love these short 12 minute workouts. While you are away I’ve been doing some of your older workouts and converting them into 12 minute beauties.
Looking forward to when you are back with some more challenges.

Hey, this workout is cool. Thanks guys

1. 8,8,7
2. (did reptile pushups instead of reverse shup ups) 7,6,6
3. 20,18,20
4. 5, 6, 7 (i need more room here for these)
5. 15, 20, 21
6. 20, 25, 20

also i have a shoulder rotator problem, do you practice any exercises that deal with improving strength at the front of the shoulder to help with the rotator cuff.

See ya

I wish i could steal you as my own personal trainer for motivation :(

Ninja Jump Tuck: 7, 7, 7
Reptile Push Up (Instead of Reverse Push Up): 8, 9, 9
Snow Boarder: 10, 10, 11
Triple Plank Jump: 6.5, 6, 7
Side V-Crunch (Left):11, 11, 11
Side V-Crunch (Right): 13, 13, 13

 I revisited this one today:
Ninja: 8, 7, 7
Sit-ups with upright rows: 9, 9, 9
Snow boarder: 18, 19, 19
Triple Plank:8, 8, 9
Side-V Left: 12, 12 12
Side-V Right: 12, 12, 12

Did this WO while waiting for a new one today..
My scores:
Ninja jump tuck: 9 10 9
Reverse row: 13 16 15
Snowboarder: 24 26 24
Triple plank jump: 9 10 9
V-crunch L: 16 18 19
V-crunch R: 16 20 20

My second round was def. the best!

I did it itoday for the first time.
My score is
Ninja jump tuck : 7.7.7
Reverse PU : 18.13.12
snowboarder : 23.23.23
Triple plank jump : 13.12.12
Side crunch R : 23.21.22 / L : 24.22.23

Before this one I made 2 others workout so my legs were burned with snow boarder !!!

woohoo! done!

1. ninja jump tucks: 8/7/6
2. reverse pushups: 10/10/8
3. snowboarder: 18/17/17
4. triple plank jumps: 7/7/6
5. side v crunch (L): 15/14/13
6. side v crunch (R): 15/14/13
+ 15 mins hula hoop