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Nice variation to this workout Z!

[...] 600 Rep Sexier Toned Body Workout | Fitness Advice, Workout Videos … [...]

Do you do any other forms of exercising like running, jogging, biking, etc.? Are these exercises the only type of exercise you do? I’d love to know.

that message at the end was a little harsh.
great workout though.

[...] 600 Rep Sexier Toned Body Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock…. [...]

[...] 600 Rep Sexier Toned Body Workout | Fitness Advice, Workout Videos … [...]

nope…if u read past blogs, just the w/o’s posted and eating right. AMAZING :)

I can’t wait to do this workout! I already did a different one earlier today but this one looks like it’s gonna kick my ass and I’m excited! <3 lol

Hi Zuzana and Frederick!

Changing the 600 rep workout into interval training is such a great idea! When I first saw that you did the 600 rep workout today, I totally did not feel like doing it because it took me 40 min & 30 sec to do it the last time, and I sure did not want to do a 40 min workout in this hot weather. But now that it is in interval training form, I’m definitely doing this workout today.

Can’t wait for more of your vacation and workout videos!

H

yes, they’re the only types of exercises she does, about 5 days a week :)

i beat my own personal record for this workout today and got 30 minutes and 57 seconds.
yayyy :)
italy looks just beautiful and i’m glad you guys are having a good time :)
all the best,
dani xx

I love the classic look of the city, clothes hanging to dry the narrow thru ways, it’s so cozy. Everyone gathered together to socialize looked amazing, I probably would have been lying there the next morning :0) GUESS what I want to see Z!!!

Hi Zuzana,

This question is kind of random so I’m just gonna go ahead and ask and hope for a reply. I’ve read somewhere that when figure competitors diet for an upcoming event that they just have to get used to being slightly hungry throughout the day because of the diet, in order to get shredded. You seem to maintain a very similar physique and I want to ask if at all do you feel a slight hunger throughout your day to maintain your shredded physique?

Hi Celia, I took the freedom to answer to your question.

She has mentioned before that she does not train behind our backs and that this are the only exercises that she does. It’s like reducing those 2 hours of gym just to those moments when you push really hard.

I hope it helped you :)

[...] 600 Rep Sexier Toned Body Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock…. [...]

Hi Celia, these are the only exercises Zuzana does in a day. Zuzana has mentioned it many times, that’s how I know that. Also from experience, these are the only exercises you would need to see amazing results. Good Luck!!

[...] 600 Rep Sexier Toned Body Workout | Fitness Advice, Workout Videos … [...]

[...] 600 Rep Sexier Toned Body Workout | Fitness Advice, Workout Videos … [...]

Thank you for the advice and inspiration. : D

Well, as easy as these bodyweight workouts are, you can’t do them in a hospital!

My dad was in a car accident last night and so my family and I are staying over the hospital a few nights to be with him. Unfortunately, we are 2 hours away from home and it’s impossible to do the workouts here. :(

BUT, I will do one as soon as possible. I won’t let you or myself down. Oh, and you both have inspired me to make my own fitness videos and blog. :)

Thank you.
Brittany

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[...] 600 Rep Sexier Toned Body Workout | Fitness Advice, Workout Videos … [...]

[...] 600 Rep Sexier Toned Body Workout | Fitness Advice, Workout Videos … [...]

Great workout Zuzana..this was one of the first workouts I did with you, and I can’t wait to try this one tomorrow. Thanks for reminding us that coasting and sleepwalking through workouts will not bring the results – only putting yourself through hell is what brings the changes.

Speaking of hell, here is yet another workout I devised (and it was hell, lol)

Set timer for 1 interval of 20 minutes…see how many rounds you can do of this sequence in 20 minutes:

10 Surfer Get Ups
5 Chinups (or Reverse Pushups…I did chinups, but I think the reverse pushups would be harder :) )
20 Plank Jacks

I did 8 rounds exactly, and I was completely annihilated :)

xoxo,

Stephenie

Zuzana, I watch your workout not for workout, it is for keeping up spirits. I have been sick for two weeks on the bed. but I follow you website everyday. your workout, your inspiration and your talking are just like my daily affirmation: do not give up, I will be getting better everyday.

with love

Holy smokies! To say that I am sweating would be a HUGE understatement. This workout is B.R.U.T.A.L. and I loved it!! <3 I finished this workout in 38 mins 11 seconds. I had to take a water break after finishing every 60 reps. This workout is amazing, thank you for sharing Zuzana, and I hope you guys are having a wonderful time in ROME!!!

Looks like a tough one… I’m up for the challenge =) I just got my ‘camo’ colored GymBoss in the mail yesterday… Can’t wait to try it out!!

I was wondering if your workouts are all you have done and continue to do or if you lift on the side at a gym? I want to get cut and was wondering if these alone would get me there or if I need to do extra lifting/cardio on the side? Thank you so so much!

Hey Guys,
this is one of my favorite workout of yours and today variation was sooooo nice. i just finished it and it was hard. i think that even dou it was only 13 minute comper to 30+- minutes for the original workout, it was the same intensity or more.
this is my number:

1. Half Burpees With jump 14
2. One Leg Push Up –(switching legs) 16

3. Jump Lunges 29

4. One Leg Dead Lift – 16/20

5. Crunches With Leg Extensions –20

6. Prisoner Squats and Front Kick –(switching legs) 20

7. One Leg Tricep Dip – (switching legs) 24

8. One Leg Jump Knee Up – 20/21

9. Chest Lift – 17

10. Over The Chair Kick – 20/24

YOUR VACATION LOOK SOOOOOOOO NICE

Zuzana- wow, you are incredible!! you have become my fitness inspiration!! I just completed an hour uphill mountain run..Love the posts, and the work outs-such dedication!

Ahoj Zuzko,
česky snad ještě umíš, protože Tvoje angličtina je bezvadná:) Díky Tobě jsem fakt hrdá na to, že jsem Češka:D Vypadáš úžasně! A odvádíš opravdu skvělou práci. Myslím si, že pomáháš všem, kterým se nechce chodit do posilovny apod. Navíc Tvoje tělo je ta nejlepší motivace:) Pomyšlení, že jednou budu vypadat stejně dobře jako Ty mě opravdu žene dál:)
Děkuji Vám za tuhle stránku! Jste skvělí!

I’m so jealous! Have fun in Italy! :)

Yes, these are the only exercises she does. She has answered that question several times.

Thanks for the update Zuzanna & Freddy – I am going to the South of France tomorrow and I crammed this one in today as we were getting ready. I’ve already packed my workout gear for some beach burpees!
Happy Holidaying!
Ellie

Hi Celia,

Zuzana has mentioned before that these are the only exercises she does. :)

Hi Zuzana,
I had two babies very close together. I fell pregnant with my second child only 5 months after the birth of my first child and it has really taken its toll on my body!
I do exercise on a weekly basis or as often as i can find the time but i still look like a woobly mess! Im not overweight and i have a very healthy diet but my muscle tone is awful. Please please please help me find some exercises that will help me look good again. Thanks
Susannah Keegan XXX

Zuzi musim rict, ze jsi naprosta jednicka a ma velika inspirace. Spustu tvych neuveritelnych cviku pouzivam na svych hodinach a musim rict, ze vsichni jsou nadseni.
Dekuju.
Verca

Do you do the workout just once a day?

Hey,

Did it in 31:53!!

So I just got done with this workout and I can’t stop shaking it hurt that bad. I love this feeling. I am active duty Marine Corps and these workouts are amazing. I’m looking better than ever. The gymboss timer does help with staying focused a lot. Thank you so much and I really look forward to every workout you throw my way.

Katie

When I was at the beach on vacation last month I did my workouts on the beach in the morning… before it got too hot too. It looks so beautiful there, thank you for sharing your vacation & inspiration with us. :) – Keep having fun!!

Not sure if anyone has asked this about post workout troubles. But sometimes the day after when I wake up I feel really sore in a certain part of my body. I obviously really broke those muscle fibers down and they need to heal. This is usually my legs more specifically my quads. So my question is if I skip working my lower body hard such as skipping squats and lunges. But only work on upper body things that use less leg power such as pushups and V-crunches, will I still be able to do interval training? Does my workout have to be full body to be interval training?

Do you like Bjork? try it out “Army of me” all of her music is great!!

Hi Zuzie,

I made my own variation of this routine, I’d love to share it with you guys, instead of doing it in 55-5 seconds interval, I decided to meassure my time if I did the 600 reps in 3 sets: so half burpees were 20 reps, push ups with one leg 20 reps, jumb lunges 20 reps and so on, so on, and did 3 rounds… I found it a lot of fun and I completed it in 32 minutes and 21 seconds…. I am usually very VERY far away from your times or reps, but, in this occasion my 3 sets, compared to your 1 big set was almost the same time…. Why do you think this is so?, great workout, it was fun!!!, Laura

(MY OWN PERSONAL OPINION)
Hi Celia!!!, actually Zuzie only does these workouts…,combined with eating well (small portions several times a day) and (I believe) overall general good habits: Sleeping well, not smoking, and being active when she can, but, apart from these workouts, she is not into another discipline/routine… I believe the great secret to her godlike body is focus and being constant (even if sometimes she only workouts 12 minutes!!!)…., something that a gym-approach is unable to achieve, because -let’s face it- its time consuming just getting to the gym, and most of us -even Zuzie- just dont have the time for that…, LOVE!

Celia, this is the only form of exerciese that Zuzana does. She will do those other activities every once in a while, but it is not part of her workout regimen. These are the only exercises that she does and as you can see with her physique, they are extremely effective. They have done a great deal for me as well. I too was skeptical that these short workouts would do the trick, but they do. I also thought at first that she must be doing something else to be in such great form. But once you follow her on a daily basis you will see the transformation within yourself. But you must eat right!! It is key!! Eat lots of fruits and veggies, no processed foods (as few as possible), and you will feel so great.

Bodyrock junckie

Wow. First burpee I did I went down okay, but when I tried to push my feet back into the plank position, BAM! I smacked my head on the TV. The sad part was I was more worried about the TV…if my boyfriend came home and it was broken and I had to explain how it happened, he’d probably crack up laughing.

Second burpee I did when I came up from the plank position into the little squat, I kneed my elbows so hard by accident, that both of them popped. Needless to say, I am the World’s Most Awkward Person.

I will have to practice that move in a padded room next time. :) It doesn’t help that I have long legs and only average arms LOL. Great workout otherwise, I’m spent!

Hi Zuzana, I’ve tried this & the Sweet Punishment workout and I realised that they are easier on my knees. While I love all the recent 12min workouts, because they are so time conserving, but I always get a knee sore after and I suspect the jumps are causing it. I hate that I would have to takes a few days to rest it out, but I’m also afraid to press on regardless of the sore. It’s not a major sore, but I’ll feel it when I flex my knees. I always make sure to rotate my knees before my workout as part of my warm up. I was just wondering if you have a solution to prevent knee sore?

This was the first time I’ve tried this workout, so I did the original. Wow-ouch! It was a killer for me. :) I finished in 37 minutes and 6sec. I like the interval idea too and will have to try that sometime.

I have a question about Italy – is it easy to get around if you don’t speak or read the language? It looks so amazing there – I’d love to visit myself someday too.

Thanks for sharing your travels and your workouts while you’re on the road!

super cviky…..super vypracovany telo!!!!

Thanks for the great workouts!

Ive been doing your workouts for some time now
and every time someone asks me
why am i so skinny? or,
what kind of workouts do i do?
i refer them to bodyrock.tv

I love that this site is free (and the gym is not)
also that anyone can do ur workouts if they have the motivation.

Thank u so much for keeping people fit and looking there best
Cuz there is a lot of fat people in this world and it makes me sad.

KEEP IT UP!

Zuzi, what makes you better than other online fitness ‘gurus’ is that you are genuine. You eat ice-cream, you drink white wine, you indulge wisely and you’re not afraid to share it. That is why you look the way you look, that is why you’re one step ahead of anyone else. And may I tell you, it’s really empowering!

Thumbs up for being yourself!

P.S. Lovely workout!

Hey,

Thank you so much 4 all yer workouts they are fab. As i work nites an have 2 young children i find it hard to find the time but your workouts are so short an work your body hard. I can already see da difference.I was jus wondering where u get your bra tops that you use n nearly all your workouts. An can u get them on the internet? Thank you,
Becks.

So I noticed Zuzana holding a shopping bag. Is there a fashion haul in our future???

She’s been saying for a while that these workouts are the only thing she does. How awesome is that…you can get a rockin body like Zuzana for only a few minutes a day. Beautiful.

I did this workout today but I am not feeling well so I did 30 reps instead of 60. My time was 15 minutes and 50 seconds…

Hey zuzana! I am 15 years old and use your workouts usually about 3 or 4 times a week. You are my fitness inspiration! I love trying to beat your records…..and also just trying to make it through your workouts:p I managed to do this in 31:35, although I didn’t do very well burpees, lunges, and one leg jump knee ups. I push through all the way, even though it hurts alot! No pain, no gain as they say!
This week I am going on vacation also, but I’m going to Colorado for running camp. I am making sure to use bodyrock to keep my fitness up along side of running camp in colorado.

Thanks for being my inspiration:)
-Jenna

Hi guys,

I just went through your old workouts and i have to say that you changed so much in 1 year, its incredible.
You look great and i try very hard to do your workout but the changes are long to appear.

I have a couple of questions for you that i would like to ask outside the chat…

if you have one minute for me, please write me back
Thanks

Ps…are you coming back in canada soon?

hi guys,
all those workouts that you add every day are they posted automatically on your workout archive too?`
or those workouts are extra from your archive?
I am really confused. can you specify please?
thank you!

i want to know too and also do you do these types of workouts everyday or other day ,i heard on burst workout that this kind od working out continues to burn sugar and fat for 36 hours ,so there is no need to work again within those hours ?

Can you guys please give me some advice????

Going into a situation, that makes you guys nervous, what do you tell yourself or what do you do to get through it?

Thanks!

You guys should make a formspring!

I usually after each of your workout I also do 15 minutes of treadmill or elleptical with speed intrvals?
is that ok? do you think is too much? not neccessary?no need to be done on the same day of the workouts?
thanks!

Hi Everyone!

This should really go in the diet section but this is the newest update so I thought everyone would get to read it! I just had a quick refreshing idea for summer! You know how water can get boring sometimes? Well I have been mixing it up with this:

Fill a pitcher with fresh water and just put a few sprigs of fresh mint and then put in in the fridge. Also, you can put fresh peeled cucumbers. It is really refreshing, tasty, and good for you!

I did it in 30:34!
Do not know how I did it?! LOL
Although it looks like I just jumped into a pool.

P.S I have that same top (Blue Lululemon??) But in pink^^

I liked your modification of the 5/55… 60 reps of some of these exercises are painfully boring, and just painfull, lol… so I did this today but made my own modifications… I added two more intervals that included running the stairs in my home and “box” jumps which are actually jumping up two stairs to a landing… the way my staircase is set up makes it a perfect “box jump”… then I did the whole thing a second time… when I got up off the floor from doing the sit ups the second time I left a sweat puddle, lol

Thanks for the kick butt workout !!!

Best,

Ruth

This is like Mini-me–a shorter yet just as evil version! ;)

1. Half Burpees With Calve Raises – 18
2. One Leg Push Up(switching legs)- 23
3. Jump Lunges – 36
4. One Leg Dead Lift – 24R, 26L
5. Crunches With Leg Extensions – 25
6. Prisoner Squats and Front Kick (switching legs)-27
7. One Leg Tricep Dip(switching legs)- 42
8. One Leg Jump Knee Up – 22R, 24L
9. Chest Lift (swimmer version)– 31
10. Over The Chair Kick – 41R, 43L

Z, what you are saying is also the core of my beliefs – no matter where you are you can do a good exercise. And then go have fun :)

These workouts are the only form of exercise that she does :)
Valerie

Celia, you must be new, as she has answered this question on several occasions. I guess because it is so hard to believe that one could look and stay this fit and tight with a short amount of time. However, these are the only exercises that she does! Crazy right?! But they are super intense, lifting your own body weight, not to mention the fact that she eats really well, with small portions. If you do these workouts and still eat huge portions or crap, you will not get the results you want! My problem is consistency with being good with my diet. When I am, my body responds so easily. Diet is a huge part! :( I can say that I am so much stronger and toned with lots of compliments. :) Hope this answer helps.

I would like to know the same thing as Celia. Do you run, go biking, yoga, aerobics…something besides your workouts? AND: do you workout your entire body everyday…is that ok? I just don’t know…
Thanks…LOOOOVEEEE YOUR WORKOUTS. You two are a GREAT COUPLE…LOVE U!

34:24 was my time on this one and I gotta tell you I almost didn’t make it this time. lol I knew before I started that this was gonna get to be a mental push for me after about 15-20 minutes in but I’m glad I did it. Can’t wait to see what you’ve got in store next!

Hey guys, love that you’re letting us follow you a bit through your trip in Italy. Great sights and scenes. Can’t wait to see more.
Keep on enjoying yourselves!

Did this today, and my legs are SO SORE!!!! Great workout! I completed in 36:16 – will have to work even harder next time!

This is such a great idea!! Tomorrow I wont have time more than 20 minutes to workout since I’m moving to the new house.Thank you :) It will be my first attempt for this one.Next time, when I have more time, I’ll definitely do it 600 reps.

Just did this workout. I missed it the first two times around, but this is one of my favorites I’ve done from this site! Just what I needed after splurging over the weekend. My time was 37:45. My legs were really burning, so on the leg exercises I had to switch up more often by doing 10 reps at a time on each leg. But I still did all 600- again, LOVED THIS WORKOUT!

Hope you’re having fun in Italy!

This video answers your question, Celia :) http://www.bodyrock.tv/2010/03/09/your-fitness-faqs-answered/

Love this workout!! Love Rome and gelato as well :)

the workouts Zuzana puts on the site are the only workouts she do, hard to believe but they really really work! but eating right is also a huge part of that too.

I am totally loving the up dates keep posting :-) you two both look great.

Hi,

this 600 rep for me today in 39’04″28

Have a nice day !!!

:)

Hey Everyone,

I came up with a workout that I wanted to share. It was really brutal for me and I was dripping sweat when I was done. It’s a time challenge consisting of 3 rounds. The first round is 30 reps of each exercise, the second round is 20 reps of each exercise and the third round is 10 reps of each exercise. My time was 36:07. I had hoped to do better but I just recently got back into my workouts. Of course you can adjust the number of reps to suit your needs. Good Lunch and I hope you enjoy it.

1. Push Ups
2. Jump Lunges
3. Tricep Dips (I used the stairs)
4. Squats with Back Leg Lift (instead of side)
5. Burpees with Calf Raise
6. One Leg Dead Lift – Right
7. One Leg Dead Lift – Left
8. Mountain Climbers (30 reps each leg for total of 60, then 2nd round is 40 and 3rd round is 20)
9. V Sit Ups (lay flat, arms straight above and sit up to bring finger tips to toes)
10. Scissor Jumps (30 reps each leg for total of 60, then 2nd round is 40 and 3rd round is 20)
11. Side Crunch – Right
12. Side Crunch – Left

Hi Zuzi and Frederick
I did the 600 rep I can’t believe I did it for 26:24 but I did the push up 10x regule and the rest from my knee still hard but I manage.And I push as never my legs burn a lots.
Can’t await for new work-out.Have fun in Italy.

Thank you for your workouts. I’m absolutely motivated to keep kicking butt and get the results I’m hoping for.

Best wishes,

another European chic

Hello.Couple years i do just running and some exsercises for all body,but now after baby i again continued my running,but i saw is not work for me and its everyday the same exe..so,i find your workouts in youtube and i try to do your workouts.I just want to tell thats realy great and i like it so much.
I try to do this workout thats perfect,it was hard to do 600 so i did 300.
Thanks!

Zuzana, first of all thank you for your workouts, great and inspirational as usual.

Question to you and the audience: I am on the road a lot and exercising mostly in hotels which means only with bodyweight. Legs (e.g., squats), chest (e.g., push-ups) and abs (crunches and the like) are easy to do – but can you suggest any exercises for the back and the arms? I only know deadlifts and curls which I can do in the gym, but in the hotel I am left to trying to lift a bed (awkward) or my suitcase (not sufficiently heavy). Any tips?

Thanks a lot and all the best to you and your dedicated crowd.

Sincerely,

Sergey

Great workout for the hotel, I can’t wait to try it! Hey, if you want a breakfast idea that I travel with all the time you can make this:
1 banana
some berries or other fruit
a few spoons of yogurt
some oats
some nuts

mix together and eat…quick and easy if you need a small meal before hitting the town for the day. Especially good when it’s hot outside :)

Love your workout video’s, I am wondering are these workouts designed especially for women?

hello Zuzana,

I hope everyone is enjoying these trips to the fullest with your boyfriend, I have been conducting training all the time, and guess I always like your exercise is a necessity and a pleasure to do so.

I have seen the joy with the visiting Rome and Toronto and when to perform the burpees with push up and jump up, and I think these one step away from perfection, the exercises to fine out as if it were easy and really is a very comprehensive exercise for the whole body. I hope to contribute with some of the workouts I do intervals I getting ready for a marathon runner and hills.

lately I have been studying the biomechanics, physiology, nerves, neurons spirit and put it all together using the search exercises. You are an inspiration to make this life happier. a kiss and hug to both non-stop. I hope to meet. peace and love

Hi Zuzana,

Back in March my PB was 31:14. I just did 2 hours of yard work with a push mower and raked about 5 bags of leaves so I figured the 13 minute variation was enough:) Here are my reps:

BurpeePushup: 12
1-legPushup: 16
JumpLunge: 34
Deadlift(L): 21
Deadlift(R): 22
FullBodyCrunch: 26
PrisSquatFrontKick: 22
1-LegTricepDip: 27
1-LegJumpKneeUp: 21 both sides
ChestLift: 25
OverChairKick(L): 29
OverChairKick(R): 27

Time for a shower!

Nancy–
I really like this idea! I’m going to try it. Great idea with the 30-20-10. That’s cool.

Hi guys,

I almost talked myself into doing the short version like Zuzana did, but I schooled myself big time. My lecture to myself was if Zuz & Freddy are able to workout on their vacation, I better move my ass and do the 600 Reps as is. It took me 36:34:41 to finish the routine.

p.s I forgot to say that I did 20 regular one leg push ups,then the rest on my knees

you guys i love this adventure! i am literally here smiling as i watch. I messed up my foot 2 days ago and it felt like i sprained it or something. I was doing the guns and buns workout and the last set of santana zuzana twist pushups i went down on the side of my foot but it wasnt until a few hours later it started hurting. I iced it all day and used crutches or hopped to get around because i could not put any pressure on it. Its such a good thing I have been working out though because the one legged squat was extremely useful to sit down on the ground and get up. I was packing to leave the city that day and i would be completely helpless without my strength. One legged burpees, dips, squats, balance, one leg deadlifts and much more were so helpful and these workouts really build functional strength. Even though i twisted my ankle during a workout, it was just me being clumsy and could have happened just getting out of bed. It is feeling much better today and i am able to walk, but i think ill take one more day off just to be sure.

I love u guys;D

Loved this workout! I did it for the first time in 33:56 The half-burpees and one-leg pushups took the most time for me! Whew!!

hey…….I have been away from the gym for 3 weeks…needed a good kick and that workout was the comeback….It took me 45mins to do it.I dont have a timer yet…My legs are burning..I can hardly walk …I followed ur workout exactly like you did…OH I LOVE IT….it is amazing…I will do it again next week and see how my score…thank uuuu
Love from Canada great Zuzanna
Sherin

zuzana, i have been doing your workouts for around 2 months, 5-6 times a week. i eat as healthy as possible. my brother, a certified fitness trainer who has worked with david kirsh tells me that your workouts are plyometrics and that i won’t get the results i want by doing them this much because my muscle will break down. he says that i need to run and lift weights in combination with these workouts twice a week to build muscle. i am really confused! could you please tell me what i should do?

I did this super mad workout in 36:17 my time in march was 41:00 by the way my time is counting rests, I did all the push ups on one leg no girlie stuff.
for the deadlift I used an 8 lb weight. the triceps I did on a chair and to add it is 86F in my apt with no air conditioner. I love how everybody here makes me competitive.

I find this type of workout in combination with running to work better in my opinion than the short intervals, although I love those for when I am short on time. keep loving yourselves and sharing your beautiful life, zuzana and Freddie

So I’ve been doing your workouts 5 days a week for the past two or three months (before that I was doing HIIT and weight lifting) and I’ve been eating even healthier than I used to, I’m eating a lot more veggies and fruit and a lot less grains. Still keeping up with the lean protein and a small amount of fat, but anyways, I for some reason haven’t noticed a difference as far as my stomach fat goes. That’s the one area I’ve had left to lose for awhile now and it has yet to budge. I’m not even trying to get a 6 pack or anything, but my lower stomach sticks out and hangs over about 2 inches. I just want to get it flat! I’m not sure what I’m doing wrong…do you have any ideas? I’m only 5’4″ and 115 so I’m not overweight or anything.

Hello Zuzana and Freddy!

I did this workout in 54 mins!! As soon as I was done my work out, my arms and legs were a bit shakey. THis is a good work out. I am gonna feel it tmorrow!!

Thank you!!
Donna

I have been coming to your site for a while and just wanted to thank you for all the great workouts.

This is really the only work out you do?

Hi Zuzana, I really love your workouts. So far, I am able to see fast changes on the targeted areas, abs especially! I was wondering if any of your workouts targets the inner thighs because I noticed you don’t really mention anything about that. I’m sure a lot of us girls out there have inner thigh fats problem. Hope to hear from you;)

Ahoj,viem z esi z ceska lebo mi bolo jasne to meno,…tak sa ta spytam po nasom teda ja som zo Slovenska…pri fitness spalujes tuky a spevnujes svalstvo,..a vsimla som si cvicis dost na prsia,…a na prsiach je predsa tuk, nezmeni s ana svalstvo a ma potom iny tvar ako anpriklad tkulturistky maju prsia ako svalsto rovne?prepac ze to nie jepo anglicky ale,..nie som si ista ako by som toto napisala,…dakujem :)

Woo 30:27!! I was even moving a little slow for me today but it was definitely a challenging workout…loved it :)

I’m glad you are enjoying your travel and thank you for still sharing your work-out even if you are on holiday. I just got my Gym Boss today and I can’t wait to try it. I just have to understand how this little machine work and how to use it. It’s been raining like crazy so I’m ready for my work out!

Cheers
Elisa
Alberta, Canada

I went for a 3 hour surf and thought I would try this to see what I had left. (Not much) I did this challenge in the same format as back in March except I switched the calf raise in the burpees for a jump and tried for straighter leg extensions on the dead lift. I did full push ups for all 60. I still managed to beat my personal best by about 10 seconds, which really surprised me. I feel these longer workouts are a good balance to the shorter ones. I find them really intense, and a mental challenge to keep focused on form for the full half hour. I think this is one of your harder ones. Starting with those burpees puts me in oxygen debt in about half a minute! 26:35 If you’d quit eating so many gelatos we could have easier workouts!

And I am really enjoying our little excursion to Italy (minus the jet lag and travel pains)–perfect!! You have to squeeze in Venice!!!

Hi guys! These are the posts that keep me motivated to continue doing my workouts no matter what the circumstances. I just got back from a 4 day camping trip with one of my friends and between the hiking and swimming we still managed to get in a couple of your workouts. One in a secluded campsite and the other on a platform at a local swimming spot. They were great, but working out in the heat definitely makes it even more challenging. Glad to see that you guys are enjoying yourselves!

Neala

I’ve been doing your workouts for a month now and this is the toughest one yet ! It look approximately 45 minutes to complete and i am pretty sore today. but not sore enough to skip another workout ! This exercise was the best one yet and I am for sure going to do it again soon in hopes to improve my time. you are a true inspiration and your workouts are making my body toned and looking good for summer. keep it uP!

Jeez…what are you trying to do, kill me?! If so, thank you.

Seriously though, very intense the whole way through. Thanks again for another great routine.

LOVE your workouts!!! It has me sweating all the time. LOVE IT.Can you please do more leg workouts, I really need to work on my thighs more and would I need weights in order to slim my thighs? Thank you so much Zuzana.

Hi!
I tried this yesterday. Just below 36 minutes! Wow, that’s crazy staff! I’m going to try and beat your record.
Keep up your working excercises, great fan.
Thanks!

you’re killing me with these workouts!! my limbs feel like they are about to fall off im so tired! its winter here in oz and im still sweating like you wouldn’t believe. thank you!!

In the 600 Sexier workout you mentioned having access to 100s of workouts, but I can only find a few by clicking on the daily workouts and the workout archives. Can you give me some guidance on how to find your total selection?

Lastly, I think you workouts are great. Research-supported, varied, whole-body, and body-weight based — totally efficient for anyone to do anywhere. I am sure that it takes some great effort to develop these and I, for one, really appreciate it.

Thanks….. Tom

I did yesterday the Sweaty fat punishment workout and Best ripped abs workout. It took me about 30 minutes for both workouts.

Hello Zuzana and Freddy,
Just wanted to thank you for the workouts and the inspiration you have provided to me and evidently many others to lead a healthier lifestyle. I am a former colligiate swimmer, who has allowed his body to get away from him. After attempting a few of your workouts I remembered that sensational burn, the increased heart rate, and the emotional high that came from a vigorous workout – Even though I haven’t been able to complete a full workout yet, I am dedicated to following them and getting back to a body I was proud of. I will keep you updated on the progress. Thanks again, the two of you are doing a lot of good for a lot of people.

Hey Z & F, I did 500 instead 600 for 35 min.
It was hard enough for me and thank you for the brillent work out. What’s next? I can’t wait!!
Safe trip!

hi!

I’d like to know if these excercises are goo for each person I mean for men too.

Zuzana you’re beautiful

thank you

I did this exersize on monday.
I am still feeling it from then. its my second week back ino my workouts after a brutal cold/flu that lasted about a week and a half.
Anyways, I had completed the 600 workout on monday in 35 minutes and 17 seconds. (:
It was a great kick in th ass(:
your workouts are inspiring and amazing, i look forward to doing them all the time, because i know that they are working!!!

have fun in europe!

Hey i have a few doubts…

ive been doing zuzana’s workouts since march so thats about 4 months… i do them 4 days a week cuz i go to school. My strenght is totally improving i can do alot more push ups without having to modify them so i see thats working.. The thing is that im thin but im trying to gain more muscle and lose fat but im noticing im not getting visible changes… I try to eat every 2 hours, except when im at school were i eat between 3-4 hours. Ill give u an example of what i ate yesterday

Breakfast: glass of milk + whole bread sandwich with egg+turkey or pork ham.

snack: banana with oatmeal

lunch: rice with chicken and some salad

tea time: glass of milk (sometimes with cereal) + whole bread sandwich with cheese and ham.

snack: fruits with cereal/oatmeal or cereal with yoghurt

dinner: pasta with red rauce.

im 15 years old 50 kg/110 pounds and im 162m.

Heyyy zuzana,

I hope your having fun!!! Could you flex your abs in your next video!? Thanks

Hey there. Just wanted to say I took a look at this workout routine and will be starting it tomorrow morning! Looks easy yet really intense! I’d love to get the body you’ve got…how long doing this workout should I expect those type of results? I’d love to know! I’ve just started going back to the gym and I’ve got countless workout DVDs but I’m looking to get fast results! I’m eating healthy and have lost 7 pounds already, but I’m not really looking to lose weight but tone up like yourself. A little bit of guidance or help would be amazing! CHEERS! :)

Hi Zuzana my name is Julie
I wanted to tell you that I started to do your workouts almost a month ago and I wanted to thank you for all the workouts and the encouraging messages you always have…..I was doing taebo cardio but when I saw your workouts I was astound and amaze for your workout because they are not boring at all they are entertaining fun just ideal, but also I thought they were way to hard for me to do because I’m overweight and they seem not possible one day I saw one that I thought I might be able to do this one that is called Balance, Strength, Agility. although the one with reptile position and get your knee close to the elbow I though it was to hard so I omitted that one then when I saw a video where you said, if it was to hard for us to do that it was open to modify and you give examples I was so happy and since then I stared to do everything or “try”. I have to tell you at the begging it was so difficult to bend my elbow when I try to do a push up but now I can do 6 in a row I know is still little but like you said I have to start somewhere one thing that I notice is that my clothes are staring to be more loose on me but when I go to the scale I don’t see that much result, I don’t know why, is that good or bad? Can you help me on that also when you get really sore, is ok to rest that day or is better to keep going? And another one when you get injured how many days is ok to rest and then go back to working-out again? …well I bet you get a lot of comments like this one but I just wanted to tell how much I value your workouts and thank you so much for them and for the way you present them is really inspiring. (Sorry for all the grammar errors but English is not my first language Spanish is ;-))

Hi I really like ur website and I just wanted to know when u started working out and how long did it take u to get abs?? I really like working out and I’m 15 well just wanted to know!!

Wow. That was brutal. My time:

28:35

I had a few trainers at the gym today telling me to take a break already. lol

Hi Zuzana,

I was just wondering what kind of music you’re listening to while doing your workouts? I would love if you could share a few songs or favorite artists from your ipod that really you get pumped for working out. Thanks! Love the videos!

Honestly, these workouts are more challenging than almost any the U.S. Army has put me through and I feel like I acctually get something out of these.

When you let your body go hungry it is too late. Your body will go into starvation mode and start to store fat as soon as you eat until it realizes it is not starving. Zuzana eats small meals I think about every 3 hours a day and this is also what I do and it is what helped me to lose the last of my weight. You should keep yourself hydrated and fed. Although you must make sure to be eating healthy..which is the key to everything. Lots of veggies and fruits and leans meats (if you eat meat) and fat free greek yogurt is awesome with some honey..great source of protein and calcium..I add fruit to mine too. Nuts are always good to have on hand, cottage cheese, some deli meats if you are in a rush and need to grab something quick for lunch. Also good breads, as in breads from a bakery, bc they are healthier than the breads that come in bags. Don’t be afraid of carbs or really anything, as long as your diet is balanced and you are eating small meals every couple hours your body will start to react differently to eating and your metabolism will speed up like crazy. Its rough the first few days if you’re used to eating 3 big meals a day, but after that its easy and I love eating every couple hours lol. I feel like I can eat more, even if I am still eating the same amount, just in a different way. I hope that helps.

Hi,
this is one of my favorite workouts :)))))
i worked very hard and I set my personal best 24:39 ( last time it took me 25:43)

Can’t wait for new workout ;)

23:12.9
HURT! LOVED!!!!it!
Thanks.

Hi…

I did the old 600 rep work out so just kept going until i completed each exercise……it took me 43 mins.

I seemed to get stuck on the v crunch as its not an easy movement and the 60 burpees with calf raises took me 4 mins nearly.

Good work out though, finish of with stationary bike to cool down…

Have fun everyone!

U are SOOO amazing!!u r an inspiration for us! Watching u and doing your rutines from venezuela!!! xoxo

Ahoj Zuzi,
Máš moc skvělé videa a moc se nám líbí. Jsi naše ispirace.
Máš moc povedené videa a moc dobře se na tebe dívá.
Budeme se na tebe dívat pravidelně i nadále…
Měj se moc hezky!!!

Denisa (z České republiky) a Bella (z Německa)

Hi Zuzana! After having my second baby, I had lost a lot of weigth.I felt very upset after breastfeeding my baby because my breast started to look very awfull when I stopped feeding him.
I started looking for some videos and advice on youtube to find up if something could help me. I started a programme called BreastPerformance, and after that I followed some exercices from Training with Tammy (wich I found wonderful and helped me for a while, but I did´t get the results I was expecting at all alter two months.
This comment is to thank you very much, how hard are the exercices that you teach in your web, because they work! Within a week I have been able to feel my muscles much stronger and now I have the confidence I needed to follow until the end. I now that I migth not get the breast you got doing that, but I think that I will achieve more confidence in myself and I will feel happier with my body if I keep doing exercice and I don´t give up. Thank youuuuuuu! Best wishes!
Tere

wow!!! 29.39 and sweating like a pig… hehe

Hello, dear Zuzana!
I’m a big big big huuuge fan of yours.
I opened your site only 3 weeks ago and from that moment had never closed.
I have a problem with my abs, a big problem i think, because i have never NEVER had flat lower part of abs (even when i was a professional dancer). I always had that awful lower fold of fat…
What can you advise me? May be a special exercise? Or diet? Or both diet and ex…
This is actually my dream: to have lower abs like yours.
Really want to read your advise because you are amaaaaizing!
From Russia with love!
Veronika.

I did this workout today. I was sweating like a pig

I did this workout yesterday and only made it 1/2 way through. My butt and hips are sooo sore today! Good sore though, I love doing these workouts because no matter how well I do on other programs, when I do one of Zuzana and Fredrick’s workouts I can feel the muscles I was working.
Thank YOU!!!!

Hi I’m just starting to do this workout out, should I start with the full 60 reps or take it slower?

Hi i am 14 yrs old and wanted to know when did u start working out and how long did it take to get abs? Also i would really appreciate it if you sent me some tips or workouts to help streangthin and tone my body fast. Everything else i have tryed worked but not as much as i would have liked it to . THanks i would really appreaciate it!:)

First time i do this workout fully last times i had done 400 – 500 reps… woohoo i finished in 28 min!

the most killer part were the first 3 exercises specially the burpees and jumping lunges… oh and i had to change the back lifts cuz it made me want to throw up, thats why i hate working out in the evening.

:D

plis give me a diet you would greatly appreciate it thanks for your workout are wonderful and exelentes

Hi Nancy,

I did your workout on Friday and I loved it! I’d had a week off and was looking for something different to do and came across your idea. I completed it in 30.23!

I’m going to do Zuzana’s shorted version of the 600 rep workout tonight, can’t wait!

Thanks again!

Hello I write to you from Venezuela queria to know if you have thought to give your advices since your page is seen worldwide in Spanish, in the particular thing it is difficult to me very much some things to follow your routine…..

Hi i am 16 years old and i started to train with you and now i look good.Your workouts are great.Thank you :-)

So it is ‘killer’ abs you’re after, right? Asking whys and whens won’t get you anywhere. Hard work and a propper well balanced diet may be hard on the mind but they are the abs best friend. Educate yourself and head over to ‘fitness tips’ and ‘food and diet’ sections to learn how to help ypurself get your fat mass percentage towards single digits, that is when your abs’ll show providing you sweat like a pig after each workout.
The best workouts are the ones you enjoy so rotate and diversify your workouts so that every muscle group enjoys good punishment but the best tip of all is to have fun getting there and remember there is no magic formula.
Play hard and eat well.

Cheers,
Avi

hi guys,

are these home workouts also in the workout archives? what is the difference between the videos in the workout archives and the home workouts?

Hey I love this work out! I hope to get my body in shape by the end of September for my birthday. As of now I can only do 30 reps of each exercises. I feel like I am going to die lol but I love it! :)

Hey,
These workouts are awesome!!
I would like, if anyone had the time to send me some links to some of the first videos made on here, or some easier ones.
I’m not bug or anything. I’m 5’7″ and weigh 115lbs, but the fact is, that I have no muscles.
I would really like to get things toned but starting off at a harder level doesn’t seem to keep me very motivated to keep trying to work out.

Any links for workouts can be sent to brattiebrit92@yahoo.com.

They would be appreciated!!

Hi ya,

I liked this work out…..I added some more chest and push ups into the routine and made it last 43 minutes….

try it, very good! please come back and give us some more workouts….i dont think you should be allowed to have holidays!
Hhaha
Steve

Zuzana, I think the most motivating things are your very early workouts when you just start with body rock :) Please make a list of these episodes. They’re the best for beginners.
Greetings :)

hoja zuzi moc pekna prace a jeste peknejsi telo.diky tve vyslovnosti a tomu ze pijes dobrou vodu vim ze si ceska odkud si?

So did this workout yesterday 7/22/10.. I was ONLY able to do Half the reps & Half of the routine… YOU are in great shape!
30 Burpees
30 One leg push up (on knees)
15|10|5 Jump Lunges
30 One Leg Dead Lifts (per leg) :D
25 Crunches with Extension
30 Prisioner Kicks (per leg.. 1&2&3&)
40 Mountain Climbers
Then thats where I burnt out! took 18:92 min
BUT, BUT brfore I did this I did P90X ab ripper x !!!
YEAH & thats 15 min but more chit,chat then u SO 10 min!

Hi love ur video, but wat is the purpose of the website?

Hi Zuzana!
I found this website fairly recently and i just wanted to say how awesome it is! Thank you for being to dedicated to health and this site! I was just curious how you became so educated in nutrition and fitness, and when it really became important to you. Thanks again.

-Jade

Hello how are you? I’m 29. My name is ANDREW, from CANADA. I first saw one of your videos maybe 3 months ago.

I am not very out of shape but i would like a better body. Could you help me with suggesting a beginners morning workout routine? That would be great.

I am a big fan, continue doing what you are doing. :)

I again did this workout today. It took me 34 minutes to complete it. This is a great full body workout.

Hi, Zuzana:

First of all, I love your site and your workouts. I stumbled across your videos on “You Tube” and came here from there. I started doing your workouts about three weeks ago and I can honestly say, I’ve never worked out so hard in my life.

I have a small problem that I’m hoping you can help me with: My husband, while encouraging, seems to be mistaken on what a small portion size and what proper eating looks like for a woman who needs to lose some weight should be. He thinks that I need to eat more because I am building muscle. He gets mad at me when I want to count my calories or limit my portion sizes.

As a result, while I’ve lost two inches from around my waist since starting your workouts, I’ve gained about three pounds…a thing that is very upsetting to me. I need to lose a good fifteen pounds…probably twenty in order to get my body fat percentage down to a level where my muscle tone, when I have it, will show.

We eat clean, real, and home cooked foods, mostly chicken and veggies, with fruits and more veggies for snacks. The problem is, he wants me to eat more than I think I should be eating.

How can I convince him that I only need a small amount of food, being female, and only 5’3″ in height? I’ve looked at your portion sizes, and they’re really small. Granted, you eat more times during the day than I do, but still, I at least need to keep track of my intake to make sure that I’m creating a daily calorie deficit to lose body fat, right?

Anyway, I’ve taken up enough of your time. Thanks for your awesome site and your great fitness and diet advice.

Kathy

I just happen to stumble on your awesome vids through Youtube , and i must say that you inspire me more then anything ….

anyway , thanx for getting me inspired and to get me back on track again.

XXX

Chance

Damn Zuz, I was hoping you posted a new vid because I did this one a couple of days ago and was SO SORE I could barely sit down. I guess I’ll be getting tortured again!!

Love your vids – please keep it up. I’m a daily visitor!

Sonya

Zuzanna,

have you ever considered making a page on bodyspace.com? i know the facebook thing didn’t work out but bodyspace is a much more positive place that’s geared towards helping fellow athletes/exercisers. check it out, you might like it:)

Hi Zuzana,

i found your website by youtube and i am thrilled by what you built there – on the website and on your body!

For i am doing a lot of sports and i would love to have my belly pierced for so long but i was always afraid of having a piercing and doing sport in the beginning, i wondered if you had any problems with that.

Best wishes from germany, i love your workouts!

Hi Zuzana
I love this web site! I think it is a great thing you are doing here! I found you by accident on youtube. I have found your videos very inspirational.
I am not yet fit enough to do most of your work outs, but I am doing similar work outs at a lower level. I feel really great after I finish!
I also have questions, like Kathy, in the above comments, about gaining weight when first starting? I have gained a few pounds also, but I have noticed my waist measurment going down.
But I do think it is important to make sure to eat enough when working out so hard, yes? Cutting too many calories can reduce the metabolism?
How can we get the scale to start going down??

I have also really enjoyed your travel footage! You guys are super cute!

Thanks!
Buffy

I stumbled uppon your youtube videos. I have lost over 60 lbs and I’m at a plateau. Your workouts are very refreshing and helpful, keep them coming!!

Kelley
24
Toronto

hi Zuzanna.

i love the idea of all of your work outs and they have taught me alot. The thing is that when ever i try to do one myself, i find them all too challenging. i relize that you have one beginners, but something i thought of was maybe if you could post some videos (on a separate site) of you when you first started out. this way people could know where to start, and they could feel as thought they were changing with you.

anyways you dont have to do this, its just a thought.

keep up the good work.
you are an inspiration to many people, inculing me

Sydnie
18
Alberta, Canada

HI!
I need some real help!
I’m getting a boob job end of the year and I don’t know how I can still exercise and maintain a healthy weight for the 4-8 weeks after surgery.
What sort of exercises can I do DURING the rest phase?

thank you!

Hey Zuzana and Freddy,

This is my first time commenting but I’ve been a regular on your site for some time. Let me just say thank you, first of all, for your brilliant and innovative workouts. They’ve really helped me attain the strength and physique that I’ve been wanting for quite some time! Every workout of yours that I have done has been just as fun as it was challenging. I really think that you both are exceptional!!
I’d just like to ask one thing though. I know that your 12 minute workouts are very effective but as someone who doesn’t have an interval timer I feel a little left behind these days as you have been posting a lot of workouts that really demand one. I’m no cheapskate, but I honestly can’t afford to buy one right now. I’ve been going back in the archives and doing your older workouts and I was very happy to see that you revisited the 600 rep workout. I was wondering if you could mix it up a little and post a little more workouts like the 600 rep one in the near future? I can use my regular watch to check my time for them and also…they’re just so fun! Haha! Thanks for all that you are doing already though. Like I said, you’re both simply inspirational. :)
I’ll have to share some of my vegetarian recipes with you also. I love to cook and I have a few ones that you might like and I’d be happy to share them.
Thanks for your time!!

Hey Zuzana,

I posted another comment on here a couple weeks ago but I don’t know what workout it was under now. Is there a better place to leave comments other than under individual workouts??

Anyway, I love the workouts. I finished the 6 week summer fit challenge from the archives, about 2 weeks ago. I loved the results. Definitely see more tone in my arms and abs. I even bought a Gym Boss for the challenge! I am now enjoying the variety of workouts I missed while I was doing that, most recently the Fat and Butt workout. My legs are killing me from the one legged squats. AWESOME! I can’t quite make it all the way down yet but I am happy to have found an exercise that targets my bum.

I have recommended you to a couple of friends. I love the life and travel portion of the site. I must say you are brave to put yourself out there so much, but I do enjoy getting to see what you are doing and think you and Freddy are really great people! You have made a huge difference in my life and I am so happy to have stumbled upon your site! Much thanks.

Peace,
Katie

Dear both

I love your videos and website and it is so inspiring. I started my own blog where I will show people what I do to get from a normal shape to a sporty shape. I would love to use some of your videos to show what exercises I do or reference back to your website if I tried tipps and tricks or recipes. Would that be ok?

You are the best.
Manuela

Hi Zuzana and Freddy,

I know you have been on vacation, so I understand there have not been any brand new workouts. I wanted to share with you one I made up for myself. Let me know if you like it!

1 round – 2 intervals 10 sec 50 sec – 12 exercises

1) Jump Rope -92
2) Mountain Climbers -71
3) Forward/Backward Lunge -11
4) Walk-over Push ups -12
5) Steps ups (alternating) -18
6) High Knees -80
7) Leg Lifts lying down (abs)-16
8) Pike Press -20
9) Star Crunch -21
10) One Leg Bridge Right Leg -24
11) One Leg Bridge Left Leg -26
12) Jump Rope -66

Hope you guys try it out!

Amanda

Right! so, it took me a week of training to pull off a time of 32:19 but I must be fair and say that some of the exercises were more of a challange than others like jump lunges, as I could not perform a back to back series of 60 so instead I did them one at a time. Still I am not satisfied with that until I can bring myself to perform the sets without fault and without rest intervals in-between.
On a side note it seems that my hip-flexors are on a strike so help me god.

What a ride!
Cheers all,
Avi

Hello,

Im a 19 year old stay at home mother of 2 baby girls. I came across your videos on You Tube and loved them. They are great exercises plus you are beautiful so it helps :). But i had a few questions if you would tell me how long did it take you to start noticing your results.. I am a skinny girl i weigh only 115 pounds im just looking to tone up. Ive been doing your 600 rep work out for a few days now and i can feel the burn. Is it okay to do the same work out all the time or should i switch it up?

Thank tou so much for your time :)

hello..

i did this workout and felt so nauseated afterwards..
looks like i might have to start out with the 300 workout first and progress upwards..

i did find the workout to be very challenging.

cant wait to see what you have next.

celeste

hi, I am really confused, how many reps are you supposed to do in this exercise, or do you do it by a min? i am so confused can you please explain how many times i should do it? thank you

39MINS…IT’S A KILLER! BUT LOVED IT SO MUCH!!! YOU ARE SUCH AN INSPIRATION.

Can these exercises be downloaded to an Ipod

Hi Isidora,

From personal experience, try cutting out the cereal, bread, pasta and fruit especially at dinner time. They are full of sugar (and carbs). You’ll get a huge insulin hormonal spike and your body will store all of it. High protein is the key for fat loss. Make sure your snacks are higher in protein than carbs eg nuts, low fat cottage cheese, egg, tuna. You’ll notice a big difference.

Kind regards,

Lisa

Hi Zuzana! Thanks for this workout! As an beginner I started with 200 reps and it took me 9 min and 5 sec, but after it my sweat was running and I was very happy! I´ll try to challenge!

Hey Isadora, I recommend a similar approach. Try substituting protein with carbs, especially towards the end of your day. For example, instead of simply pasta with red sauce for dinner attempt a fish and veggie recipe or any kind of protein based food with a fiber low carb. I personally like to make ground turkey burger patties and broccoli. Although in the morning that is when you probably want to stick to the same meal. Carbs in the morning is a good thing for energy and your body with expend that energy throughout the day. Hope this works out for you!

Hi Zuzana

This was a killer workout. I did it in 40 minutes and at the end I was lying on the floor trying to catch my breath.

I don’t have to pay 500$ to go at the gym anymore.

Thank for your workout session.

Ben

do 60 reps of each exercise

Do you of have you ever worked out with weights?

i just finished doing this work out. It took 45 minutes…wow…that’s a lot of progress for me considering i don’t really have a lot of cardiovascular resistance. Im gonna choose not to feel embarrased by anyone whos got a better score…It is encouraging to see there’s a lot of people who’s gotten better overtime…;)

very happy with myself did it in 26 mins first time doing tis sort of training in along time to.

HI Zuzanna. Do you have your workout with altual time? It will be great to follow you instead just know what to do.

it took 50 min. I could not catch my breath…several breaks…few modifying moves. For sure wasn’t easy as I tought(as it’s looks)but anyway thank you

Hi:)

I’m so exciting!
On the 13 of July i finished this workout in 52 minutes.
And on the 2 of August i finished it 37 MINUTES!

It is incredible!!! I bit my record!
Thank you so much Zuzana for your workouts, you make people happier, healthy, strong and beautiful!
I was a proffesional dancer…and after i left the company i didn’t move any part of my body for 2 years…
And i had a dream to return my muscles my strength back.
Thank you for returning my body back:)). You are sooo amazing.

Thank you!

Love your workout(s). Worked as a dance-fitness instructor for a couple of years and enjoyed it. Had to stop because I felt like I am not spending enough time with my two little kids. I love your workout because I can do it while kids are playing and still can talk to them and help them out AND still workout… It is the perfect solution for me! Thank you so much and keep on posting new challenges ;-))) You look great!

Fantastic!!
Keep up the good work! Very inspiring..
Loved this workout!
Very nice that it is possible to print the program!!!
Thanks for making working out without a lot of equipment easy!!!
A fan

as a first timer i was amazed at how hard it really was… you made it look so easy! I have tried many workouts and none of them have had this impact of difficulty as this one:) i could barely make it through the first few ones! i am going to continue and see how well i can do it in a month…

Just joined the band wagon, did it in 50 minutes, not very good… the hardest part for me wasn’t the cardio but the fact that my thighs were killing me! Don’t know which one I’ll do tomorrow, but I hoping to do one a day and improve an my time the second time around! Thanks for sharing all of your workouts!

[...] morning Michelle and I did another bodyrock tv exercise call the 600 rep sexier toned body. It was a tough one. A little different than some of her other workouts because the workout was [...]

Ive been following for a couple months.. doing these workouts as well as my usual running and mountain biking. Holy Crap.. this workout was more then i expected. My arms are shaking while i type this. Amazing.
This is day two of my Sept challenge with you! Very excited… you are incredibly motivating. Wish i found this site sooner! :) Never too late!

xoxo thanks again!
PS how are you enjoing BC? Keep us up to date on your west coast adventures.. greatest part of Canada ( my opinion only)
Thx.. see u tmro! Ashley