BodyRock.TV

Hi Zuzana and Freddy, I love your videos! Do you have any comments about injury prevention? A lot of these exercises are pretty high impact on the joints (especially the knees). I am already an avid weight-trainer and I love adding these cardio workouts to my routine, but I do feel some pain in my knees and shoulders here and there. Any suggestions would be much appreciated!

Great to see you guys back!

Thanks for putting the pictures back and the best part is that you explain the modifications for the beginners!!

thanks for sharing.

The good thing about vacations is to just enjoy & take your mind off little things :) So what, you still look fantastic. You just lost muscle tone, but it doesn’t seem as though you gained anything. You’ll bounce back ;)

You guys move a lot… Though I’m not one to talk. My family moves a lot too hahaha.. What an exciting place to live in… Part of my family originated from there (mostly Portugal tho.. I’m like at least 50% portuguese) speaking of which, while you’re at spain, go to portugal. It’s beautiful :) and the wine is amazing. Just a suggestion ;)
(Porto, Portugal in particular…)

anywho, I’m excited to follow you with your 60-day plan! I’m moving pretty soon, and I want to be able to have enough strength to help my parents move boxes… but I also want to make a good impression @ my new school :) Something about exercising helps keep me upbeat and in tune with my being… It also helps me focus with summer studying (i’m such a nerrrrrrd :D). That’s basically why I exercise! It helps keep me in a good balance.
WOO! Let’s start this!

-lotsss of love
PF

Oh yes!! In two months I have to be in Los Angeles for a major production company and I must be in tip top shape! I have been doing your workouts since feb of this year but the last two weeks I got really really sick so I couldnt work out. This challenge is just what I need I will be following along every day. Lets Do This Thing! Thank you so very much Zuzanna.

ohhhhh
España tiene un encanto especial, creo que os gustará!!
saludos :))

I’m so happy you’re back! Looking forward to two intense months!

Ciao

I love your sneakers Zuzana! where are they from?

im 16 years old and i have alot of questionss, but you never seem to answer them :(

as of now im trying to lose 10 to 15 pounds but nothings working, ive been riding my bike for 30 minutes and doing additional excersises to tighten things up, is that good enough to help me lose weight?
or will your workouts work better.

also do you have any tips for love handles?

i have a vacation coming up and id really like to see myself in better shape.

Hi Zuzana and Fredrick! So happy you guys are back with videos! anyways i’m totally in for the 2 month challenge. I am going on vacation in december and I also want to look my best, so this 2 month challenge will be the beginning of my 5 month challenge I guess.

On a side note, does anyone know why I get major blisters at the base of my palms when I do a lot of push ups? I do them on a very thick yoga mat already…

Welcome back guys!! I enjoyed your travel blogs.
My last workout was on July 19. I’ve been having sinus problem. I am still feeling under the weather, but I will try this routine tomorrow. I just can’t resist trying a new routine from Zuz.

hey,
welcome back …
i just wanted to say thank uuu. i was just online researching programs like p90 and chalean but i’m not really convinced to start any of them… i need to lose some weight but i also really want to get into shape.
so i’ve decided to do this ‘challenge’ with you..including diet and everything:) ..i just hope i can keep up but hopefully it will help me at least lose some weight ..and get fitter for other workouts of urs:) so… what can i say:) perfect timing :)..and thank u :)
have a nice night
-xo

YES! Gotta love a new challenge! I have to say I am so excited – I had a challenge to myself to complete all of the workouts listed under “home workouts” – and I met my goal today!! it is the perfect time for a new challenge wooooooooooo hooooooooooo I love your videos – both workout ones and life ones =D
The workouts have really changed my body and are so much fun because they are always different…I have not felt this great about my body in a long time. Thanks Zuzana and Freddy!! xoxoxo

I just came back from vacation for one month in Cape Cod, MA and have put on 5 lbs. I also ate way too much seafood and desserts and therefore will try to stay up with you, girl. Need to also change my food habits so am anxious to hear about your new diet. Really enjoyed your vacation videos from Italy!

Great to see you back on track Zuzana :) I’m in on this with you as well as I have gained a few lbs also.

Here are my numbers:

High Knees: 58-57-55-56-57-57
Mountain Climber: 37-36-35-36-35-36
Side Plank Jump: 5-6-6-6-5-6
SuperGirl Pushup: 5-5-6-6-5-6

I’m also following a new nutrition plan that’s going to be pretty strict but, I sure would love to here about yours ;)

Hi I am so happy to see a new workout! I mean I have kept doing my workouts the whole time you were gone but I just cycled through the one’s here already. YAY! Nothing like a new challenge to pump me up! I’ll post my times later tonight. =)

I love your workouts i see all your videos :) i live in Madrid capital of Spain, I think you will like because is a very beautiful country with great culture. I discovered your videos on youtube and now I subscribed in bodyrock.tv a hug from Spain :)

Hi Zuzana and Fredrick,

Welcome back to Canada! There really is know place like home eh? :)

Anyways, Zuzana I think you still look great, but you have lost quite a bit of muscle and are ‘skinny’ now in your upper body (arms, shoulders). I think it may be due to you changing to a vegetarian diet, and not as much to do with the fact that you were ‘on vacation’. What do you think? If you look back about 2 months ago, you looked amazing! Perhaps you need to increase your protein in your new diet (veg protein I mean).

Thanks for your videos and site, you guys rock and I’m sure there are tons of people stoked to see you back home!

xo
A fellow Canadian

I am super excited about the 2 months challenge and would like to follow along! Spain will be great!

So glad to see you all are back safely, and I’m glad you got to have such a wonderful experience! Needless to say, I’ve been missing your workouts. :D

You know what would be kind of cool, in addition to being a great workout? You would have a set of exercises to do, and then you and Freddie could both to them once, and then do them again – but the second time, try to beat or best each others’ scores. I don’t know if it’d work, and I don’t know if you’d be interested, but it’d be a cool thing to see.

you cant seriously think that you are out of shape after italy. wow. i dont even know what to say about that.

Honestly, you can’t see any fat on your arse.

I’m leaving any exercise plans until the schools are back in three weeks. I haven’t had a minute to myself in the last month and the houseworks’ doubled.

Still it’s all activity, isn’t it?

Zuzana,

I am so glad that you and Freddy had a wonderful vacation. I have always wanted to visit Italy and believe I will but it will be after my kids grow up and go off to college (I hope).
I have a question about push ups. I have been doing your 6 week circuit workout and I am actually just on the third week. There are alot of push ups on Monday’s and Wednesday’s so I thought I should be getting stronger but I am not or don’t feel that I am. I started on my knees because I could not really do them on my toes and I still can’t. I can do maybe six on my toes but then have to go to my knees. I had done some other workouts of yours with push ups and of course did those on my knees. I guess my question is, when you first started, how long did you do push ups on your knees before you could do them on your toes? I think maybe I am second guessing myself and just want your input. I am trying to eat the correct amount of protein, carbs, fats and I have to say that is harder for me than working out. I want to make sure I am doing this all correctly and feel stressed out about it. Thanks in advance for your input.

Hi, this is my first time posting, but I had to let you know how much I love your workouts. I found your website back in April but didn’t dare attempt your workouts until May. What really motivated me was when Sean showed up and started trying the Tabata routine with you. I was a gym rat/runner like he was, and over the course of his stay with you I watched his physique change and he leaned out (even more). I was very inspired to mix up my routine and try to compete with you! I sent away for my timer and have been happily following your workouts for about two months now. I usually do one in the a.m. and then a different one at night just to hit other muscle groups (and I still run every other day just for the peace it gives me). I’ve even incorporated sprint-intervals to bring some Tabata to the street. It’s funny- when I’m winded and losing steam, I hear you say ‘push it’ and it gives me that last little bit of strength to sprint to my mark.
While you were away, I actually tried to write up my own routines based on different combos of your moves. It was fun to mix-and-match and challenge myself, but I like competing with you better. I am glad you and Freddy are back safe and sound. Thank you for the inspiration, your open and honest blogs and the amount of energy you put into giving back through your site (you too Freddy!)

Seriously Zuzanna you still look great. I guess it’s ok to treat yourself every once in awhile. You deserve it.
I know you’ll shed whatever weight you picked up in no time.

I would love to join this challenge with. As a beginner myself I know it will be hard, but no pain no gain.

thanks for being my fitness role model.

Zuzana and Frederick,

I’m so glad you’re back with some regular workouts. I’ve been sick for so long and trying to get back into a routine has been so much harder than I thought. Plus my diet has really gone down hill in a HUGE way.

I’ve gained weight, lost strength as well and need a massive kick up the butt to get on the right track. Today was my first attempt at a workout and I KNOW I will be sore tomorrow, but I look forward to feeling my muscles working again.

I look forward to learning more about your diet in the coming weeks!

Dee
Aussie Aussie Aussie, wanna lose my wobbly (bits)

I just did this workout & it took me longer than 12 minutes. But even tho I was slow during the last 3 rounds, I completed it. My score is as follows:

High knees: 54/49/45/25/21/32
Mountain Climber: 29/17/27/20/27/18
Side Plank Jump: 3/1/3/3/2/2
Super Girl Push-Ups (knees): 2/4/5/3/2/4

Yes, I am out of shape. But I completed your workout. Now I’m going to die. ;-) Look forward to more!

Omg I’m so happy to see u again doing exercise =)!!!!

Welcome welcome I love your wotkouts! You inspire me…thanks!

YAY!! You’re going to give us a diet plan? Sweet!! Let’s do it. I’m IN!

I was wondering if you guys would mind sharing with your fanbase what you both do for a living that allows the two of you to travel as much as you do. it’s something I have been wondering about since I first discovered your site.

Glad to see you are back :-) I do notice you have gained some weight, but I think you look sooooo much better this way. There is a lot of muscle definition but a lot more femininity than before. I think you have the perfect amount of body fat and I it’s going to be me goal to get to where you are right now :-)

Hi Zuzana,

Welcome back…it’s hard to believe you slacked off during your vacation…can’t tell! Well looking forward to the new challenge. I can’t tell you how many comments I have received on my new body changes…I have not been this small since high school. Well I also wanted to comment on the shoes. I also purchased the off-brand shoes of those Sketchers with the sole. Well I love them and I notice that when I speed walk with my husband in them I am alot more sore in the butt the next day…so they may just work somewhat!

Love seeing you again!

Barbarita from Puerto Rico

hi zuzana and frederick,

glad to see you guys are back in canada =0)… i actually have a pair of the shape ups by skechers.. i don’t use them for exercising but i do use them for work when i cater long nights and they are very comfortable and i feel light on my feet =0)

you mentioned before you were going to talk about how women can tone their bodies without building too much muscles and how men can build muscle, i would love to know when you will be covering that topic =0D

cheers =0)

I’m so glad that the workouts are BACK! Not that I’ve been slacking when you guys were vacationing in Italy, b/c I still visited older workouts, but I LOVE seeing new workout routines first thing in the morning :)

Zuzana, I haven’t noticed a significant change in your weight! Even If you are bothered by any changes, I have no doubt that you’ll work your butt off to get back to your desired weight!

Hello,

I recently purchased the gymboss and while I was trying to do set up the gymboss, I don’t know what I did, but I removed one of the two timers, either the rest interval or the effort interval. I need your help to put it back as before. Also, when I press reobot, it does nothing. I don’t know what to do!

Thanks you!

Marie

Hi Zuz & Freddie, I’m 52 and haven’t exercised regularly in years. At the end of May I started your workout for absolute beginners after 30 days I switched to the six week summer workout! Well let me tell you a see the difference and so does my family and friends. I have more energy I feel strong and healthy. I think I will incorperate your SUS challenge into my workout. By the way my husband is from Sicily (I’m from Poland) and we both enjoyed your travels through Italy it reminded us of our adventures on our Italian vacation. Keep up the great work you do.

Feel the same way too . I gain some pounds . and i havent been working out . so im glad ur doing this 2 month goal thing. thank you and i will definetly start working now :) THANK YOU !!!

Hi Zuzana and Freddy! Welcome back!

thx so much for the workout (and the post – made me laugh). I looooved following ur trip to Italy and am excited to hear you will be going to Spain! I was in France last fall for 6 months and your workouts definitely helped me to keep in shape while abroad. I love that so many workouts use just your bodyweight. I, too, overindulged in all the amazing french cuisine (and I don’t regret it one bit!), so don’t feel bad for a second. Great workout today!

Hope you are both doing well

Great Vid!

Good to see ya back! I’m taking on your two month challenge!

I don’t have the sketchers shape ups but I DO HAVE the REBOK EZ Tones… I like them a lot, I feel like they work like a mini bisu ball (or however you say it) on your feet! Anyway hope those work for you.

Peace and Love,
Carrie

Tough workout and for some reason seemed way longer than 12 minutes. So happy for a new workout though I did it right after you posted. I really liked the interval lengths set up of this workout.

Here are my scores:

1. 52,52,52,53,52,53
2. 34,38,37,38,38,38
3. 5,6,6,6,6,5.5
4. 6,6,6,6,6,6

Thanks Zuzana for another killer workout!

Did you not have a last video of your trip to Italy?

hi.i been doing exercises from beginers videos for nearly 2 weeks now.and i would like to move forward.but the other videos where you doing diferent exercises its feels like too hard for me:( which video you prefer to do after beginers? sorry for my english…thanks:)

Hello,

I am a holistic health practitioner, and I have been personally always an active person, and working out for most of my adult life.
I love your website and your workouts, but I have a problem understanding how I would actually be able to build muuscle with these workouts. You are very toned and even muscular, is this all you do to achieve this.
If I follow your 2 month plan, will actually build muscle or is it more for cardio conditioning?

Thank you, and I loved your Italian vacation videos…brought back many memories for me…this is where I am from and visit often….two hours west of Rome.

Ciao

Hi Guys, my earlier comment had my first and last name can you edit that out and replace it with Rifleman 11000. I didn’t realize my name you appear on the comments. I’m the 52 year old who started exercising with Zuzana 2 months ago.

Im glad you guys are back with your workouts. Zuzana you DON’T look like you gained any weight at all, you look great! You should not be hard on yourself, if you did gain some weight, you are only human by the way. You would look great big or small no matter how much you weigh.

LOL – I can’t believe you gained any weight! You look as fabulous as always. And with as hard as you work, I’m sure you’ll be back to what you want in no time.

I was just shoe shopping on Monday this week looking at those same shoes. The guy at the store I was at didn’t recommend them for your workouts tho because he thought the shape of the sole would be bad for side to side stuff. He thought it might be more prone to turning ankles or getting off-balance, etc. I ended up buying a pair of ascic shoes instead. But I notice that your shoes didn’t seem to be an issue for you with those side plank squats. I’d definitely be interested to hear more about how they work for you as you go along.

I’m looking forward to trying out this w.o. tomorrow!

Excited for a new workout to try tomorrow!
I am curious Z, what makeup are you using in this video – the “travel” makeup or the “new makeup” from when you first got to Canada? I’m sure I’m not the only one who would love to see a makeup tutorial of your daily how-to routine!
Thanks for taking us on your trip through Italy.. Would also love if you were wiling to share the names of the hotels you were pleased with.

Zuzana (and Frederick),
I love your site! You’re so motivating!

I just started a 60 day challenge and am so glad that you are about to do one as well because I need some fresh ideas. When you post your diet it would be awesome if you could give an example of an entire day (meals, amounts, etc).

Thanks so much and thanks for all the great workouts too!

Hi Z and F,

I really love you guys. One month ago I found your website and I discovered the new secret to get a fit body : INTERVAL TRAINING. After only one week of doing your workouts, I cancelled my gym subscription- this will save me a lot of money in the future for some nice rewards after each challenge I complete just like the two months challenge you’ve set- count me in.

I also have a question- in one of your food post ‘eating before workout’, you recommend not to drink coffee before a workout because of coffee crash but in some of your videos Zuzanna is having pre workout coffee. I want to know if ever you still drink coffee as a pre workout drink? To be honest for me there is nothing better than a nice cup of hot coffee in this winter weather (I’m from Mauritius, here its cold winter) to get my butt moving to do my workout first thing in the morning.

Please help me, I don’t know what to have as a preworkout food or drink, preferably something warm.

Surishta

Just curious as to what your new diet is?

what type of work do you guys do to be able to stay out fo the country?

Ok. I’m ready to join you on this challenge… there will be serious modification as I’m not a bit near this level… but I will try my best. That’s all I can do, right? Thanks for the inspiration.

Hi Zuzana and Frederick.
Zuzana, if you have gained weight from being on vacation… I can’t tell at all.
I know you probably hate it when people tell you that you don’t look any different from when you were working your ass off than from when you were hardley working out at all. I know I do. So, I am going to say that you don’t look as “toned” now as you did before. I can see it in your stomach, but it’s a very small change. I know you can snap back into your normal self in no time.
I still think you look sexy and strong.
Also, having a little more meat on your butt and thighs isn’t all that bad actually. I wish I had more meat back there myself.
Im glad you guys enjoyed yourselves on your vacation though. I can’t wait until you go to Spain :-)

YAY!! You’re back to workouts!! I love you’re workouts, they are great and I love following them!!

I own a couple pairs of Sketchers and generally, they are pretty comfortable and good shoes for workouts.

Seeing you working out everyday is such a great motivation for me to continue working out because I want to see great results and I am SEEING great results!! I hope to see better results in the next coming month!!! :D

Thank you Freddy and Zuzana!! U both are truly the best! Maybe I can give you guys a before and after picture!!

Thank again!
Donna

Hey Zuzanna,

I don’t have the sketchers ones, but I feel that the shoes really help with my calves (not sure about the other claims they make). I do like them but walking down hill the first time was really funny because you can’t lean too far back since the back edge of the shoe is rounded (I fell backwards on my butt haha). I don’t even think people realize they lean back when they walk downhill till they wear these shoes while doing it, I didn’t at least.

Anyway, thanks for all the Italy videos…I’m actually going next summer :) and guess what…I will not go to Mt. Etna haha

Thanks again guys!

welcome back home, after a dream vacation in beautiful Italy, to wonder, made me remember how much we have moved to invent technology such buildings to see the green sea of trees can breathe peace and recommence the right track .

estubo training encando me to enjoy from start to finish therefore rest upon completion and full repeat, thanks.

I think Spain will be a great destination I have a cousin who lives in Barcelona,
and is full of culture and beautiful scenery, you come to chile someday Southern’ll love these coordial invited hahaha.

I’ll be following your challenge and share mine who is also ambisioso,
I encourage all those doing the training do not forget that with perseverance
you’ll get the best body and mind with your spirit cooler with wings of peace, nn instead of concentrating on what they do wrong, try to pay more attention to what I do, Think about how well you can do remember to reward yourself with a pat on the back.

sonriza having great day

Yes, love this new work out- I am so ready to do the 2 month challenge with ya.. can’t wait!!!! :0)

I am working really hard with your summer fit program combined with your workouts. I really appreciate your free and easy website and the professionalism of your workouts. Does it take years to get in that kind of shape? I’ve been skinny my whole life! My muscles are weak but my stamina is high. I’ve always been a runner. Any encouragement? :( Thanks so much for everything!

Hi Audra

What kind of diet plan are you following? I am curious, and I also need to get a little more strict with my diet :)

Thanks

Love the new shoes, mind telling us what’s the model? :)
Glad to know your going to kick your butts with your new workouts :P
Valerie

Welcome back! I see you liked gelato, and I personally can’t stay away from it during the summer :)
Thanks for the WO, it was a great cardio and energizer.

I think it’s good to have plans, helps you stay focused. Mine is posture correction, and I’ve decided August to be posture awareness month, I’ll do target exercises everyday on top of Z’s and also set reminders on my mobile so that I keep focused on proper form during day/desk time.
Cheers!
Pikmin

Hi guys!
Love to have you back on track! I’ve been following you for almost a month, and now I’m repeating the one-week WO challenge. Once I finish with it, I’ll start with your new WO too! :) Thanks for sharing!
Ah, and if you plan to come to Spain, to Barcelona, feel free to contact us! We are couchsurfers and share our place with travellers: we can give you some tips on the area and share our knowledge of Spain… and we’ll love to hear yours of Canada, ‘cos maybe in 2-3 months we’ll be moving near Toronto! WOW! :) Bye!

hi Z&F!! wowww haha I cannot tell that you gained weight! I actually thought that you looked like you had lost some :) not that it matters though, as I’m sure you’re still healthy right? I find that for me, as of now, I can’t be all or nothing with nutrition, but just be healthy mostly all around with some moderation of other things here and there. ahem, sometimes more than I’d like–but your workouts really keep me in shape and physically healthy. Oh and that site of “ohsheglows” and “healthytippingpoint” are great for some cool nutritious food! some of it is really fun and interesting, ie: desserts. 1 question though..do you think that the leaner and fitter we become, the easier it is to gain fat if we slipped just a bit here and there as opposed to someone who isn’t that lean and fit?

Hi Zuzana,

I live in Spain, Badajoz. I think you’ll like very much this country and especially food. jiji! I want you to have a great in this sunny country.

kisses

This is all Zuzana does now, but back when Bodyrock first started, she did more weights and ate more, hense the muscle. You can’t build muscle for size doing these workouts, but you can build strength. In addition, IF you eat right you can loss bodyfat.

Cheers

Zuzana, I doubt any weight you gained was fat. You should know that when you are eating the way YOU do for so long and then you break from your diet for a while that your body goes mad for glycogen and stores in back in the muscles that have been depleted. Glycogen attracts water and expands the muscles cells giving a fuller appearance. Hense the bigger butt! You will be depleted again in a few days, no need to make your diet any more drastic.

It probably did you good in the long run, for your goal anyway.

To fabulous Zuzana:))

I just wanna say HI from Czech republic:D:D..yeah another czech fan:D

It´s nice to have you back:))

I have started workout with you like a week ago and I have a question how often should I workout because it´s kind of hard for me to workout everyday because I´m just begginer:D..every day after my workout hurts:D:D..so I was wondering if isn´t better to take one day off and then workout again..I´m also running;-))..so I would love to hear your opinion:))..

Have a great day:))..and thanks for doing all this for us!!:))

Hi Marie

Press ‘Next’ and ‘Change’ together (as when you are going in to change the interval times) then press ‘change’ again first and this will choose either one or two intervals.

Sam

Hey Zuzana, welcome back :) Thank you for the new video. I just wanted to let you know about the shoes you bought, I bought the same style from Nike, and I made sure to ask the sales guy if I can run or jump in those shoes. He said absolutely not, they are meant for walking only, then he followed by explaining why. That if I indeed do jumping or running in them then I can twist my ankle or worst have knee injury. Of course I didn’t listen to him, and still did my usual workouts, which includes jumping rope, high knees etc, and some time running. I didn’t twist my ankle, but I did notice that I started to have problems with my knees and that they started to give inn on me and crack from time to time. And it got worst. I finally changed my shoes to regular running shoes, because they are made to absorb the shock when you land from jumping. I still use my nike to walk though. In the end you have to try it for your self, because I never listen to anyone LOL.

Another great workout! Count me in on the challenge, it’s the first one I have been here for.

I asked this question before, but I would really like to know how I can use theses kinds of workouts and gain muscle (I’m a guy). Looking forward to this challenge!!

surishta,
i actually saw a article on yahoos website that it is GOOD for you to drink coffee before your workout. :)

d.

so keep on drinking that coffee(i would but i don’t like coffee in the first place,lol)!

Hi, this is my first comment at your website:D im living in the north of Spain and im sure, that you will be pleased to visit it. Here are so amazing wievs and mountain routs what to discover(the ones what only bask knows, not the tourist ones). As well the beaches are the best here:) and the food…ufff,amazing, believe me, you must control yourself, if not…then really you will finish with fat ass, just like i did:D but now, thanks to your site im back in shape, well, more or less, want to loose a little more. So if you need advice for something, you can ask me:) Thanks for this wonderfull website!

Good morning (UK time) body rockers!

I will definitely try this workout in the afternoon, as I’ve got to do some painting and decorating today, oh yeah :)

Zuzi, you might feel that your bum has expanded but that feeling is only YOURS because you look pretty much the same to me (and everyone else). And after all, we are not all here to judge your appearances or your ability to be a human being that needs simple pleasures sometimes. You still look damn fit anyway!

Count me IN for the two months challenge. I turn 25 in that amount of time and it will be cool to enjoy a such a journey till then!

Stay well xx

Hi

My wife Izaskun is one of your fan and she was expecting you to come back because she’s not on holidays!!!! Je,je.
This morning I’d readed your post and I don’t believe you’re coming soon to Spain! We live near Bilbao, in the north part of Spain, and you feel free to write or phone to us if you need a guide (for free, no taxes,je,je) to visit our area, or spend nights ( we have guest room!) . Anyway write me if you need any information to help you with your travel arrangement!
And don’t worry, I’m sure you’ll lose your weith gain in a week!

See you.

Hey exellent workout . is good idea the tour for Spain
Barcelona is waiting for us. guys..
one help for yours_

Catalan :

Mercy = Thanks
Sis plaus : Please
Com es Diu : What do you say ?
Bon dia : Good Morning
Bona Nit : God Night
Noi,Noia : Boys,guy,girl
cuan Val : What is The Price of ?

Peace

I’m thinking that your new SUS diet is the one that you have mentioned where it is fruit for breakfast, salad for lunch and home cooked meal for dinner(?) but whatever it is i’m going to attempt it, because i will be a freshman in august and i want to also be in good shape. thanks for the workout that i’ve been WAAIITTING for, ha. will probably do this now, even though it’s almost three in the morning. good luck:)

d.

Hey Zuzana & Freddy :)

I’m sooooooooo happy to hear about this 60 day challenge because I just started a 30 day challenge a few days ago. My challenge was to do one of your workouts everyday for 30 days. I wonder what your 60 day challenge is going to be. Very curious to know about the new diet plan as well! Although I’ve started the workout challenge, I have not been very good with my diet so would love to hear about it. I hope you do a video with you talking about what you plan on doing & eating.

Count me in on the challenge!
By the way, I loved the Italy videos :)

ola zuzanna,
I have perfect steps shoes and i love it.
I have great results.
I feel the muscles training with the shoes at my work and work out.

I love your work outs.;-)
New dieet and challenge all right. Lets go.

ciao.

Dear Zuzana,

So thrilled to be following your new workouts. I am a personal trainer and movement coach, have been doing a lot of powerlifting back in the days myself and the last couple of years – a lot of kettlebell work.

I have found a lot of inspiration on your site, both for me and my clients, and it is quite delightful to incorporate your routines in my own training – I get tired of programming some times, so I always turn to your site to get new challenges for myself.

I also wpould like to compliment you on your flawless technique – it’s very seldom seen!

I have a comment on your new shoes – the more support they give, and the heavier and more stiff they are, the less will you foot and ankle muscles work (it’s like walking with a brace or a “gips” (plaster?) all the time). That also means more inhibited muscles in the hips. They will also change your gate, so you are more prone to compensating (maybe that’s why they tell, that you use more muscles while wearing them – but it’s not necessarily good).

Barefoot training (or training in Vibram Five Fingers) will challenge your foot muscles, give you more mobility in feet and ankles, and make your whole movement more effective.

Check out Z-Health mobility drills (www.zhealth.net) – start with R-Phase, I usually use the drills as part of my warm up, the will open up your joints and make you able to generate more power, so you can push even harder in your workouts :)

(Also check out the blog on the Z-Health site, and http://www.begin2dig.com – I am sure you will find a lot of useful info and inspiration there).

Best regards

Anna.

Hi Zuzana

It’s great to see a new workout with pictures – and I don’t think that you gained weight – or at least I can’t see it :-)

I just bought the same trousers you are wearing two weeks ago – I love them ;-)

Omg this is perfect!!!!!!
My next very important tournament is in 2 months exacltly and i really wanna look, feel my best…..
Im so excited!!!!!!!

I will def. be with you on this one! Great, great timing!
Can’t wait for your diet plan either – am struggling with changing my diet from a very “anal” weight lifting diet myself (excuse my language) and am ready to take on a new challenge.

Ohooo.. can’t wait :)

Hey Zuzanna & Freddy.
I stumbled onto your sight in December and was following your workouts but I suffered a knee injury from soccer in May. Sadly I’m still recovering ( it turned out I pulled the insertion of my hamstring) needless to say your workouts and any exercise except for walking were off limits to me. I’m just now getting to the point where I can do other exercises except Pylometrics and I would greatly appreciate your help in suggesting exercises since I am dieing to lose the extra weight I’ve gained.

Thanks!
x Paula.

Zuzanna,
Welcome home!!
I absolutely love your workouts they have helped me a great deal i have been doing them for about 3 or 4 months and i have seen great results physically as well as psychologically since these work outs i have lost my anxiety and depressed feelings that i have been dealing with for over a year … i tried everything and was losing hope that i would not ever get rid of that horrid feeling and im glad to say thanks to you and your wrk outs it is finally gone!! You are such a great beautiful inspiration Zuzanna!!!
I am also glad you decided to post photos with descritpions again they are very helpful!

Ahoj Zuzko,

zdravím z Česka :o). Díky za nové cvičení, těším se na další, protože dovolená mi dala po všech stránkách zabrat. Budu skutečně ráda, pokud zveřejníš nějaký nový dietní plán :-). Ale i tak je tu spousta inspirace.
Měj se hezky a jen tak dál.

Hi,I have the Reebock EZ Tones,well I dont feel a significant strengthening somewhere in my butt or legs,the only thing I think its good for is to train your balance….hey great to hear you’re going to make a new trip….and it’s Spain-very nice!!!!….and I am glad to hear you make a new challenge,that’s what I need right now!!!!Cool!!!!;-))))

Hi Zuzana,
Welcome back home! I’m glad you guys enjoyed your trip to Italy. the videos are super awesome, especially the isle of Capri. I’m totally in love and definitely plan on visiting.
Before i started the workout i thought it is going to be a piece of cake, but ended up quite a bit more tired than expected. 12min are definitely super intense.
So here’s my score:
High knees: 65/63/66/63/65/63
mount climber: 28/26/28/27/27/30
Side plank jump: 5/6/6/6/7/7
Super gift push up: 6/5/6/6/5/6
Also my little sister did the workout after me and her score was:
high knees: 70/60/62/57/74/80
mount climber: 35/24/20/26/21/23
Side plank jump: 5/4/4/3/4/5
Super girl: 10/9/8/5/8/12
As you can see, my 12yo kicked my 24yo butt :)
It was alot of fun!
Also i wanted to thank you for such wonderful workouts. Fast, intensive and brutal, lol. My sis is not a big fan of working out. She finds it quite boring. I mean i understand that 12yo cant appreciate everything much. However your workouts she enjoys and we spend more time together doing them :) So thank you for your input in my family, YAY :)

[...] Fat Ass Burn Off Workout | Fitness Advice, Workout Videos, Health … [...]

Hi zuzana & Freddie,
I’m so glad to see a new workout:) I just did it and it was KILLER cardio! My scores are:
1)64-62-60-61-62-64
2)30-31-30-24-24-24
3)4-4-4-4-4-4
4)3-4-4-3-4-4

I was also slacking with my diet these days so i’m going to follow the challenge too!
Can’t wait for your diet program:)
With love
Rhayna:)

p.s i have some workout names (but im not sure if you like them hehe)
1.No more jelly belly workout
2.Push hard to be piece of art workout
3.Boil your fat oil workout
4.Breath & fat taking workout
I hope you get my message :)
Good luck on your challenge,too! BB!

Hey Zuzanna and Freddy,
I’ve been following your exercises since April, started from 6 weeks summer fit and full body challenge. I feel stronger now that I do some of your recent exercises which are more challenging. My husband and I see the changing in me phisically (more tone) and mentally (not depressive anymore). I was skinny until I got pregnant and having a baby. My goal is to do exercise minimum 12-15 minutes everyday (5 days a week), to keep me away from sedentary life.

Thank you for being such inspirations!! Keep up the good work guys!

I know i already left a comment, but i forgot to add smth.
I have an idea.
Since your exercises repeat, and people that follow you closely know most of them, dont need pictures and alot of explanations, you can make another tab on your website (next to home workouts), that will list all the exercises with pictures and explanations.
For example:
One Leg Squat (Squat down on one leg, switch the legs in the bottom position and stand up on the other leg) and included couple pictures.
And once you have a list (it will grow bigger and bigger every time you come up with a new exercise), and you dont have to include the pictures and descriptions in every workout. This will save you time, so you guys can do more fun things.
Well this was just an idea.
Also a video with stretching would be great too. Or even some yoga moves, but with all explanations (since we need to know how to do it properly).
Anyways, thank you guys for your input and i believe Zuzana still look super fantastic even after Italy. You go girl :)

I love that I came out of this workout pouring sweat. I got down on my mat to stretch after this one, and within one minute my shirt went from being damp to being drenched. I’m looking forward to this challenge!

My scores:

1) 62 63 62 63 63 63
2) 39 36 37 38 38 37
3) 4 6 5 6 6 6
4) 6 5 6 5 5 5

I pushed myself to the limit, I thought I’d throw up at the end, but I said to myself: “I have to keep the speed!”
For the first time since I started to do this workouts I’m proud of my results.

Btw I always train barefoot, I learned that habit during my judo trainings and I feel very uncomfortable wearing shoes during workouts.

I’m so glad to see you back with new workouts. This was a great cardio workout for me which is just what I needed. Looking forward to seeing what you come up with next :)

High Knees – 62, 58, 56, 54, 55, 54
Mountain Climbers – 38, 26, 28, 28, 26, 30
Side Plank Burpees – 5, 5, 4, 4, 4, 4
Super Girl Push Ups – 5, 4, 4, 4, 4, 5

Btw, a recent study showed those shoes don’t do anything :(

http://www.prnewswire.com/news-releases/american-council-on-exercise-ace-research-study-finds-toning-shoes-fail-to-deliver-on-fitness-claims-98912369.html

Hi Zuzana,
I haven`t left any comment until now, because i cannot do your exercises yet as i am 9 month pregnant.I have been doing special exercises during my pregnancy that helped me look and feel ok for a pregnant woman. But i visit your site everyday and i know your exercises which look extremely harsh, as you inspire me and as soon as possible i intend to try to regain a good shape in your way – short and intense exercises. Meanwhile i am trying to convince my husband to do your exercises and he tried for a couple of days but now he tells me that “he is afraid of you” :).
The reason i`m writing now is to remind you that you said in a fitness tips article that you will detail a subject that interests me a lot – “how to get muscle tone without getting bulky (for girls) and how to gain larger muscles (for guys) with my workouts”. So when you have time, i wait for the explanation.
Thank you

HI Zuzana! Good to have you back! I have a question. I was wondering if you could put a few apartment dweller friendly routines up. Usually I find myself having to substitute excercises that require hopping with something a little more neighbor friendly. However, I would really like a workout, something super challenging, and “downstairs neighbor friendly”. Thanks!

Blessings,
Roberta.

Forgot to post my results:

High Knees 68, 60, 69, 70, 70, 70
Mountain Climbers 38, 32, 38, 34, 34, 36
Side Plank Jump 8, 6, 8, 10, 8, 8
Super(man) :) 10, 10, 9, 10, 9, 10

I was starting to crash by the third round, but pushed even harder!

You are such a wonderfull person, Zuzko. I got completely addicted to your webs. Even just watching you and Freddy just make me happy ( and envy, to be honest- to have a body like you is my life dream :) ). Cant wait to read about your new diet!!!
Is there any chance you could tell us how you two met? You are a perfect couple :)

Have a fab day :)

Mona

Summer, I have the same goal for myself right now in working through the home workouts on the website. the videos are definitely motivating. I too will have to post later once I finish the same challenge.

Hi Zuzana!
I’m very excited to start this workout!
I’m going to be going in for a surgery next week, and will be out of working out for a little while… I wish I could go along with you for your 2 month challenge… but you better believe I’ll be starting it up as soon as I’m able to!

Anyways… When you do give us an update on your diet, could you maybe include an example of what you eat for a whole day? maybe two? So that we can see what you eat from morning to night,including basic meals and snacks? I know I find it confusing and sometimes difficult to figure out what is too much and what is too little.

This way I won’t plump up when I am out of the gym :P

ps. You look great. I don’t see any extra weight! and if it is there, it doesn’t look bad <3

[...] F&#1072t Ass Burn Off Workout | Fitness Advice, Workout Videos, Health … [...]

I love the challenge! I’m so in!!! and it’s perfect timing too, I’ll be leaving for Ireland in about 2 months and I want to be in the best shape ever!
I’ve always been intimidated by your workouts but since you’ve added modifications for beginners I feel like I can do it too! It was really helpful when you were showing the various modifications, seeing you do the exercises made things much clearer than reading the description only. Hope you’ll start back showing modifications in your videos.
Anyways thanks again! Can’t wait to start seeing results!

Thank you for your videos and your website. Your workouts really changed my way of training! I do almost two differents workouts per day and i would like to know if it’s not too much for the body? Another question : is it good or not to practice yoga after or should i wait a few hours after for it?
Thanks again.

Great workout, but should you be breathing through the pushup or is it okay to hold your breathe?

HELLO!!!

im verry happy you’re come back !
im ready to start with U this news 2 months challenge.

today was my first day on this challenge, and my results is:
1/ 56-54-54-58-62-60
2/ 34-39-38-34-38-36
3/ 6-6-5-4-5-5
4/ 6-6-6-6-6-4

im verry exiting to know about your new diet.
Thanks

Hi Zuzana and Freddy. I just want to say thank you to both of you. Its so amazing what the both of you do for all of us fitness freaks out there. Its so nice to see a such a sweet couple working together to do what they love and be healthy together. I have alway been into fitness and living a healthy lifestyle and following your videos and blogs have only motivated me more and kept me going. I have tried your workouts, tried your recipes and they are all amazing. I have even gotten my husband to do some workouts as well and we have both been enjoying it.

Zuzana, you definitely don’t look like you gained an ounce anywhere but I do know the feeling. When you workout everyday and watch what you eat, you can instantly feel the change when you haven’t been as strict with yourself.

So thank you again to you both for being such an inspritation and motivator.

Best to you both!

Michelle

Thank you for putting the pictures and the number of reps its really helpful as i’m waiting for my interval timer to be sent in the mail.

xx Thank you

<3 Kayla

So glad you’re back – you look super as always and glad you let yourself enjoy the Italian cuisine – enjoyed following your travel blogs so much – so greatful for a new workout from you – I cycled through a number of the older routines while you were travelling – I’m hooked on your workouts….. I still run as someone else mentioned for the peace it brings me – but your workouts have changed my body like nothing else has – until I tried it I just wouldn’t have believed that 12 to 25 minutes a day of body weight exercises would change my body shape so incredibly…..After having a baby at age 38 I thought I’d never get my flat stomach back – running marathons and doing a million sit ups wasn’t doing it- well at age 46 I’ve got it back – Thank you guys soooooooooooo much!!!

Looooovvvveee the shoes!!

Hi guys :)

This workout was brutal!! Also I think I need to practise my side plank jumps – I find them so difficult.

My reps were

High Knees 58/56/57/53/55/61
Mountain Climbers 40/37/30/41/36/50
Side Plank Jumps 2/3/3/2/3/2
Super Girl Push Ups 4/4/4/5/4/6

Love the idea of a 60 day challenge and new diet approach, I’ll be with you every step of the way :)

Great new workout. Found your site a few weeks ago, been doing the workouts for about 3 weeks. Excited about doing this 60 day workout challenge!

Aw Zuz! You still look beautiful!
I know how you feel though!
You guys did a lot of walking, though, so it’s not like you sat around locked up in the hotels doing nothing!
Good to see you back, though! :)
Wow Spain?!
How do you afford all these trips?! lol
Lucky ducks :)

[...] Fat Ass Burn Off Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

You are going to LOVE Spain! If your schedule permits, try to visit Portugal as well. Let’s see – 60 days would put you there in the Fall. Great time to go. And you have lots of time to research your trip.

Hey Zuzana!!!! I love the idea of a new challenge!!!!

I will do it with you, and also the diet plan, because i had to say that i did not made my routine while you were on vacation. I mean, i did it, but not very hard. And my diet…well, let’s not talk about it!!1 =)

You are a great motivation for me Zuzana!!! Thanks a lot for your videos!!!

What kind of camera are you taking pictures with? How many megapixels? Thanks! Mike

Hi guys,
I have been doing your workouts since January and I love them! I am seriously in the best shape of my life. I thought you might find it fun to know that I’m now teaching some Koreans some of your workouts.

Just a little background: I’ve been teaching English at an elementary school in Daegu, Korea for almost a year. I’m Korean-American, but I don’t speak the language. I go to a gym near my apartment where a few of the employees (who speak very little English) have watched me do these “crazy” workouts. It’s pretty rare to see a Korean at the gym working out really hard or sweating for that matter (especially a woman).

Over time, the gym employees started to talk to me and finally asked me about these workouts. So instead of just struggling to talk about it – I invited them to do the workouts with me.

I wrote a few blog posts about it and thought you might want to read how it went. It’s best to read the posts in order.

First: http://muchadoaboutlisa.wordpress.com/2010/07/16/were-here-to-pump-them-up/

Second: http://muchadoaboutlisa.wordpress.com/2010/07/19/update-our-korean-gym-workout-date/

Third: http://muchadoaboutlisa.wordpress.com/2010/07/29/update-more-faux-fitness-training/

Enjoy!! Glad you are back to give us some new workouts! Thank you so much!

I lovedddd following you guys in Italy! Two weeks ago I just moved across the country with my boyfriend and into our first apartment together! It’s been wonderful, but it has completely thrown my workouts off track and since living with him I am eating more like he does.. a chip here… an extra portion there… and can definitely feel the extra weight! ugh. I need to get back on track with my eating too and be more disciplined. Thanks for the motivation! I’m with you on the need to lose about 5lbs that just managed to stick onto my arms and stomach. Thanks for the motivation Zuzana!! btw, you still look wonderful : )

pls go into detail about your diet…also zuzana if you can pls still include the descriptions of the workouts in your videos. i loved the way you explained how to do the workouts correctly and the different modifications if we’re not as advanced as you..

Hi Zuzana. I am sure that you will love Spain. It is maybe the most beautiful country I have ever seen, but if you want to live there (what will happen with your house, its rented) you must learn spanish …:-)

Hi guys,

i’m right there with you in this new challenge, because i’m going on a holiday to Lanzarote in about 55 days (close enough! :-))

today i did a different work out (stereo love) because i’ve been sick the last couple of days and i thought the fat ass burn off work out would be too hard as i’m still not 100%. But i definitely will be going that one tomorrow!

Let’s shed those pounds and tone that body! :-)

greetz

I discovered you just in time for the 2 month challenge. Thanks for the great workout. Your pants are adorable. Can you include them in your fashion haul? Can’t wait to hear about the new diet.

Hi Z & F!!

Glad to see a new workout posted, but I also truly enjoyed your Italy videos!! :D
I was attending summer school, I was out up at 6:30 am, left at 7 am and got home at 10:00pm. I was exhausted from the entire day of work and classes…. never had time to workout until the weekends, if I didn’t have work to do… So, I gained some weight as well :(
Therefore, I am also joining this challenge!! :)
Anyway, I am out of shape, but I will post my results. I am also curious about your new diet plan Zuzana…
By the way, you look amazing! Didn’t notice a bit of gain of weight, and I actually complemented how you could eat all that ice cream and still look incredible! I love your tan too :)

Take care Z&F :)

Zuz you are a human being it is fine to let go once in a while, it is good for the spirit.

Spain is a great place, I have family there and I think of moving there myself sometime. can’t wait to try this workout.
I found a really nice running track and exercise area just a short walk from my neighborhood, it is so cool to see so many hot New Yorkers getting in shape fro free by the river side. so excited to try one of your workouts out there.

Cheers

zuzana it doesn’t looks like you gain weight, in fact your tanned skin makes you look incredible!!.
I can´t wait to know your new diet tips, so I will be waiting :), and of course that I am with you guys in this new challenge! I will do this workout in a minute.
And guys I want to ask you some questions about gain some weight

Hi,

firstly welcome back form your adventures. I love your work outs and I have been exercise through your site since last Oct and I got my 2 sisters to train aa well. As I am just after my knee surgery I just keep an eye on them( Im so jealous) . Have to say that they found the work outs really hard but only after the 2 weeks they could see changes. So they spread the word and now another girls are training. Especially mummies who want to shred that baby weight.
Thank you very much for your videos!!!!

Kay here’s my results

HK 55.52.50.44.42.48
MC 38.28.28.24.25.22
SPJ 3.4.3.3.3.3
SGPU All 4′s
I held perfect form and really pushed it. Thanks girl!

Remember this: No one ever won the olive wreath with an impressive training diary. – Marty Liquori

I want to let you know that I have been a “regular” logging on to Bodyrock.tv since February and sweating when I can but getting the motivation from you both as frequently as possible. Y’all not only motivate me to move my ass, but your lifestyle, mentality toward a fit, firm and healthy lifestyle have really changed my fat girl mentality. It is no longer o’kay/acceptable to have that fatass mentality (for me!) I used to make so many excuses, and looking back I realize how lame they all were. I decided that letting my body/or my GOD given looks go is one step toward dying. It is simply giving up.

My dad always says, “There’s no prize for compromise!” TRUE! Even a compromise in my diet or choosing not to sweat when I know it is necessary is letting go. I also realized when my teenage children began to make some poor choices and my husband nutted up with some middle aged man fears and my life began to spiral outta control that I could really freak out and totally give up or I could maintain this one truth: “I CAN NOT CONTROL MY CHILDREN, MY HUSBAND OR THE WEATHER, BUT I CAN CONTROL WHAT I PUT INTO MY MOUTH!”
That simple truth has changed my life! Since February of this year, I began to really search for the strength I know my creator placed inside of me. I have found some safe havens, some answers that were hidden from me before and I began to fight the enemy of my soul that wants to kill, steal and destroy me. I am not paranoid, I do not live in fear, I live in truth. The truth that I was created to be… not just a survivor, but an overcomer. I can do all things through Jesus Christ who gives me (HIS) strength! Woo-hoo…

Since May I have changed my eating habits completely and I have released (forever!) 45 pounds of flubber (so far, but my goal is to release a total of 97#. I began this journey in May with the weight of 233#, this morning I weighed in @ 188! I am not working out daily right now, but I do it in cycles (every 6weeks I workout for 6 weeks while I am maintaining what I lost on my very low calorie part of my plan) My diet is very low in calories (raw foods) for about 30 days, then I maintain that weight loss for 6 weeks… very low calories again for another 30 days maintenance for another 6 weeks… and finally very low calories again to release the last bits of lard then maintenance for life! I have found that this plan is working for me, but during the times that I am eating the raw foods and the very low calories I do not excersize. I love to excersize, but I find that when I do I get ravenous and it is much harder for me to eat clean and eat only the low calories that allows my body to lose weight. I also find that abstaining from the excersizing for the 30 days of very low calories is causing me to mentally and emotionally want it even more!!! It is kinda like when you go on holiday, it is wonderful while it lasts, that break in the routine of life… but when you get back into the saddle you are ready to ride, am I right???!!! Well it is working for me anyway! I know myself and I finally got real with myself without totally giving into my cream-puffed, princess mentality!

I know this was a long post, I just wanted to share my personal success with y’all and what has been working for me…YOU CAN DO ANYTHING YOU PUT 100% into…ANYTHING!

Blesings,
Shawnie
P.s. Your website has been a place I come almost daily for a connection to the truth that fitness is a lifestyle!

Thank you so much for being here for me.

yeiii im so excited with this new workout!! im gonna try it tomorrow :)

susana i have a question!! do u have any fat!?!? i only see muscule!! thats great… ur BMI???? its what i wanna know…
how do u get the amount of protein if u r a vegetarian….????

Hi! It is so nice to have you back. I am going to do this workout tonight. It seems like a a real killer fat workout. I want to ask you what is your opiniong about The Tacfit Commando Program?

Thank you for this great workout!

ok im sorry its ZuZanaaaaaa, im mexican and here we write whit SSSSSS :P

xoxo

Hello Zuzanna!

Thanks for the workout, it’s fantastic! I was expecting a new one very excited.

I think your idea if travelling to Spain is brilliant! Spain is much better than Italy in every sense. I tell you surely because I’m spanish, had you imagined that, ha ha ;-D
Well I live in the Canary Islands but I’m from Madrid, so if you need any information or recomendation so tell me!

Hey Guys,

I’m from Spain and I’m living there, so if you need any advice / help don’t hesitate to ask. By the way, you should visit a spanish island called Menorca not as beautiful as Sicily but a trully paradise where you can kayaking, snorkling , climbing and lots of ways to find your limit ;).

Regards.

Vince

Hi! so glad to see you back on the web!
and this is my first time writing a comment.
I have been trying to write some appreciation comment to your site and finally here that Im writing!
Im from Japan and I just knew you and this site like less than a month a ago.
I have been struggling with my eating habit since 15, that was when I tried my first diet and suceeded. I was in track and field, running hard everyday and ate only rice and vegetable soup. This diet was too extreme but somehow I continued for a while and got into ideal shape, but the consequence was that my period stopped.
Then after I graduated junior high I quit running, and my eating habit changed drastically. I felt like I want to eat every kind of food that I encounter. I gained more than 15kg through the next few years. While, I was also dreamed about gettign back to the best shape that I had been at age 15, and tried to do the vege soup diet again but never succeed. The diet seemed impossible for me for the past few years. Because I could never keep up any workouts like running that I used to do in track and or resisting food for more than 3days. I was keep going back and forth of trying diet for very short period and going back to excess eating.
But then I found you on youtube, I was really attracted to how you look and your attitude during the workouts. and found this site and it was really excited to find how amazing this site is. It was totally new type of excersise that I didn’t know at all, and I was just into reading all the informations written in this site.
Every time I read the title of the workout and watching you doing excersise in the video, I was discovering new possibilities that I can diet once again.
Now I have booked mark most of your workout videos and its been one of my most exciting things everyday to choose what excersise I wanna try tomorrow. :D and I think I’m conducting the most healthy diet I ve ever tried in my life and it’s been successful for the longest time out of my diet struggling period.
So, i wrote too much beforehand but all I want to say is Thankyou SO MUCH! all that you do to share your lifestyle in this way and I really really appreciate. I feel really lucky to be able to see you on the web and I will keep following you from now on!

Sorry for writing too long comment and also my poor english grammer, but thank you if you read this comment all through :)

Hey Zuzana and Freddy!
I am going to do the 60 day challenge with you! I did this workout today, it was awesome i feel so energized now =D I can deffinately tell a difference in my upper body strength since ive started your workouts…thanks again for making a difference in my life! =D

here are my numbers…

High Knees: 59 50 51 48 45 45
Mountain Climbers: 36 31 33 30 30 28
Side Plank Jump: 4 5 5 5 5 5
Super Girl Push Up: 6 6 6 6.5 6 6

I’m pretty pleased with my results – I pushed like crazy on the last round:

high knees: 66, 65, 64, 66, 65, 74
mtn. climbers: 51, 47, 60 (I didn’t hear the timer stop this round), 48, 44, 51
side plank: 6, 6, 5, 7, 7, 7.5
pushups: 6.5, 6, 6, 7, 7, 8

You look great, but it’s nice to hear you always striving to be stronger and fitter. Good for you. I’m really anxious to hear about your new diet plan. I’ve been making a big effort to eat very simply – just food, not a lot of ingredients, nothing packaged or processed – and I feel really good.

x

Hi Zuzanna. My goal is to be as fit and strong as you…and I know I will with you as my inspiration and guide.

I am hoping you can mention how long it has taken you to get to where you are now (body and strength). You had to have started as a beginner at one time..right? I want to be able to set a realistic deadline for my goal and would really appreciate your insight.

Thank you for all your videos. You are awesome!

Hi Zuzanna and Freddy!!!! Yaayyy!!! So glad to see you guys back with the workouts, although I continued with your old ones, and I loved living vicariously through you guys in Italy :) Zuzanna I am so happy that you had fun and allowed yourself to splurge and LIVE on such a great trip. It would have been keeping yourself in a cage if not while surrounded by such newness and beauty. We are supposed to celebrate at times. It is really important and all about balance. Since you are so disciplined and health and fitness is a part of you, you would never stray too long and that is the key to discipline. I am sooo excited to hear about your new diet plan… do tell do tell!! I love that you guys are so honest with us and I definitely can relate from trying new things myself as far as changing my eating habits or challenging my body. This is real and human. Lastly, please don’t be hard on yourself zuzana which only starts a vicious cycle… Honestly from my heart, you look sooooo beautiful and sexy and ripped! If you put on any weight, I guarantee it was only a few pounds, like 1-3, and if it was more, it’s none of my business and it doesn’t matter! You can afford to do that because you are so thin and muscular, yet feminine and sexy and beeeeauuutiful! There’s noooo fat, all beautiful GIRL! I just want you to know that ok? ok? :-) Love you guys and many blessings to you…. Woo hoo Bodyrock!!!

Very excited to join you in this 2 month challenge even though a trip to Spain is not waiting for me at the end. I will be doing all of your workouts and I can’t wait for the new diet plan that you will be starting. Details, details, details!!!!

Welcome back! Love the new SUS plan! I also wanna go to Spain this year,so that’s a 100% challenge for me too.
P.S.- Zuzana i love your tan by the way

My results, as promised:

1. 55-60-59-59-59-60
2. 43-44-42-42-42-41
3. 5-5-5-5-5-5
4. 5-6-6-5-5-6

Hey Zuzanna,

The most important is whether you feel good or not with your weight. I dont see much difference in you with before italy.

And in any case, you look absolutely amazing.

My personal opinion is also that sometimes, if one overdoes the exercise/dieting, the face starts looking older and the face features become “tight”. So sometimes, a tiny tiny bit of belly fat translates into a healthy looking and gracious face. At least on me, that’s how it is!

So I think you look even better than before Italy.. humble opinion :)

Thanks for this new workout!!

I’m so happy that you are back with a new workout. You will love spain.
Do you still want a tatoo with a taurus? Where do you wantt to stay in spain?
I’ waiting for your diet tips!!!!!!!!!!!!!!
Thank you for the pictures of the exercises, they are really helpful.

I am really excited to do this! I slacked off a little bit myself with a few things going on and now I need to buckle down, lose 4 lbs, and get my abs rockin’ I think this new challenge is the perfect opportunity for me to do so!

Hi, Zuzana! Happy to see you again doing your workout!
I just wanted to share some experience that I had during my recent trip. I’ve been very tired and exhausted after the plane. So I decided to take a relax massage. It was the best massage I’d ever had! The masseur was very experienced. I thought it was the best that could happen to me. But after massage he said to me: “Please, I beg of you, keep your body like this as long as you can! Don’t lose your muscles. I’ve never seen in my life the body like this”. I was sooo thrilled to hear that. I mean it was actually the first time in my life when somebody really appreciated all my hard work I do (not without your help, Zuzana)! My friends like the way I look very much, but they think that my body is as it is just thanks to the nature. And they just don’t believe that I wouldn’t look the same if I gave up all my workouts and vegan diet.
This masseur gave me a new inspiration to keep going.
So, guys, don’t give up! love your body, work hard for it, stay fit and be healthy!!!!

Hi,

Zuzanna, where in the world did you gain weight, in your pinkie toe? Ha ha, just saying, anyone would die to have your body, you look amazing! But I know, that you work super hard to have that beautiful body. I am with you 100% with the 2 month challenge. I started your workouts about 2 weeks ago, but had to take a break last week because I hurt my knee, not with the exercises, but sitting on the floor for 4 hours in the same position painting, now my knee is back to normal, and I am totally pumped to start workout out hard. Will do your new workout this evening. You know, I never knew that you could break such a sweat in such a short period of time. I love to workout, but my issue is always with time, I am so glad I’ve discovered your workouts, as I will be a lot more motivated if I don’t have to spend hour in the gym.
Oh, I hope you guys are planning to make a videos of your vacation in Spain. Please, do. I would love to see them and experience Spain through you, lol :)

All the best,

Alina

i just did this and it was awesome! cant wait for the next one.

OMG this is the hardest workout EVER !!! It was SO Intense!!
Please continu to share your workouts with us, I workout 5 times a week and I couldn’t imagine my everyday life without them ! We Love You !!!

That was a brutal 12 minutes, but now it’s finished and what a great feeling to get on with the day having already done a fabulous workout, thanks, and welcome back!!!

gained weight, egh?…OMG you look HUGE!!!! Breaking the scales at 99 pounds, you poor thing? ;) (You look fabulous as always!!)

I confess I think I only did one of your workouts while you were eating yourselves around Italy. There are so many to choose from I’d get hung up on the decision making. Oh well, such is life..stoked to have you back..and with a vengeance!

Sandwiched this between a hill run and a surf:

58-60-61-61-62-63 yes, knees up to 90 degrees minimum
39-38-38-39-40-42 no hanging gut
6-6-7-7-8
5-6-5-6-6-7 had a brain fumble on one and tried to lift same side arm and leg…splat!

welcome back!

YOU ARE DELUSIONAL.

I have been eating frozen yogurt EVERY NIGHT for 3 months, and maybe I am just as delusional as you are, but my pants are feeling snuggy and I need some serious intervention. AND, I have been slacking on your workouts (I am still running, for some reason. I like your workouts better. Why I slacked on yours is a mystery to me…)

Anyway, maybe we are all crazy, but at least these workouts and challenges will keep us out of the looney bin (or jail) ;)

xoxox and welcome back,

Stephenie

Welcome back Zuzana and Freddy!

Thanks for the new homeworkout video – Oh I am so happy to see a new one and I will do this challenge with you …!! Zuzana you look so great!!
I am very curious about your new diet plan!!!
Thanks Zuzana and Freddy for all the Italy Videos, hope you enjoyed the last few days in Italy!!

Great workout!! i myself am suuuuper excited for the challenge! I am starting a challenge on Sunday the first of the month no sugar and hardly any carbs only veggie carbs! So i am excited to see what else your gonna bring to the table. I am at a stuck point and really need a challenge to get rid of this extra fat hugging my muscles! i also have hardly been working out and eating crap for 2 wks just enjoying food and the sun! So i am ready! Thanks soo much, love your site and all that you both are doing!
1. 59, 60, 60, 61, 57, 47
2.35, 26, 22, 22, 22, 22
3. 3, 3, 3, 2, 4, 3
4. 4, 5, 5, 5, 5, 6

I´m weak bastard, I managed only 3 rounds, it sucks. Still poor beginner, uh? :-( Hope it will be better next time. But I like this workout, really.

high knees: 54/48/59
mountain climb.: 33/26/36
side plank jump: 3/3/4
super girl push up: 3/3/2

Have a nice day!

Marika, CZ

as well, u both are welcome at our home, that will save u a lot of money:D

Hi I have the same thing on my mind I wish I can travel like you to you live like you won lottery.
Stania

First of all..welcome back! You just took the trip I dream of, with Spain second on my list–you lucky girl!! You guys are doing it right..you are young and without kiddos, so now is the time to explore and enjoy one another..good on you for doing so. I also LOVE that you blogged this vacay..it will be so helpful for me as this is the way I wanna explore the islands..not just go and sit around, shopping and eating but actually trek around as you did. And good for you giys that you could seriously bring ONE backpack each. I am not sure I could do that..that would be really tough for me as I like too much “stuff” and I guess I am probably kinda “fancy” so I would feel strange without it. I am inspired though to try to consider bringing MUCH less and live with less when I do this trip. Thanks for bringing us the incredible first-hand account..loved it:)

As for your attitude..I am SO GLAD that you let it go a bit (the diet) for this amazing trip. This is one of those things where I really hoped you would enjoy the amazing food and snack on gelato and just really experience this place to the fullest. I could not go there without the mindset to enjoy the freshest food and most amazing culinary experience. You are so motivated and such a hard-worker that any weight (you felt you gained–as I certainly don’t see it..but I can relate that even one’s mindset has an effect on how you “feel” knowing you’ve strayed from the norm. And you are ready to get back to business;)

I’m up for this challenge..bring it on:)

I also just got back from Cape Cod, MA and Maine visiting family. I ate way too much… fish seemed to pack on the pounds. I’ve been back for a week now and back on a regular work out routine and have dropped 2 lbs. Back to my original weight… I am hoping I am not losing muscle mass.

Good workout! I will be doing this one this afternoon! :) Glad you had a wonderful trip! Spain will be so wonderful, I traveled there a few summers ago for two weeks and had the best time. They have beautiful beaches!

Welcome back both! I really enjoyed this workout and felt really good especially on the side plank jump. Zuzana I can’t see where you’ve put weight on, I was only thinking yesterday that in your new recipe vid you looked a bit drawn like you’d lost weight. Here’s my scores:

High Knees: 53, 52, 51, 54, 52, 54
Mountain Climbers: 38, 33, 43, 39, 44
Side Plank Jump: 8, 8, 7, 7, 8, 7
Super Girl Push Up: 4, 5, 4, 5, 5, 6

hey zuzana,

please don’t be one of the girls who act like they’re too fat.
you know you’re one of the fittest people on youtube and by saying “oh i have gained weight and now i really need to do something about my ass” you give a bad example. you know you’re not even close to having a fat ass.

please remind yourself of the younger girls who look up to you.

Hi,

I wanted to ask if you’ve ever had an injury caused by working out? Some weeks ago I overworked my knees…Now I should probably slacken off but it’s so hard…I’m totally afraid of gaining weight and / or getting out of shape. Do you have a tip how to modify some of the exercises or do you think I should just hang up for while totally?

Thx!

Ellen

I have never posted stats for myself, but I wanted to share what a rapidly enlarging 5 month pregnant mom is currently doing and how I have gently modified this workout. First, since I don’t have a timer, and don’t think I could keep the pace at this stage in the game, I gave myself 30 minutes to complete Zuzana’s w.o. + two extra exercises and did the same rep amnt. each time. Six rounds of Six total exercises with these results at my max effort:

High Knees – 60/60/60/60/60/60
Mountain climbers – 40/40/40/40/40/40
Low Jumping Jacks – 25/25/25/25/25/25
Butt Kickers – 100/100/100/100/100/100
Side Plank Jump – 6/6/6/6/6/6
SuperGirl Pushups – 6/6/6/6/6/6 (modified on an incline – low coffee table)

The key for popping mommy tummies, is to keep your joints soft when you do high intensity exercises and to be rigid with your form. Also, take extra breath breaks and drink H20 throughout!

Thanks again for inspiring the masses ;)

Hi Zuzana,

I wear simple flat soled shoe like converse as Pavel Tsatsouline and Mark Lauren suggest. I do think your shoes are being sold purely on a gimmick. Just like most supplements and tons of other things in fitness. But, if you like them and they don’t hurt your feet wear them. Besides they look good on you. 8-)

–Chris

Hey Zuzanna/Freddie

I’m new to your workouts and am wondering:

What’s better if you can’t get through it all? Increasing the rest time (to lets say 20 or 30 seconds) and doing all 6 rounds? Or keeping times the same and just doing as many rounds as possible (I could only make it through 3 1/2 rounds pushing my hardest)

i really love your travel videos but i must admit i’m more excited your back with new workouts :)

Hi! Hello from Spain! It´s wonderful that you are going to visit my country in only 60 days!:D
If you go to Barcelona or Tarragona let me know, ok?
And also, thank you again for these great exercises!

Hey Zuzana,

Justed wanted to share this website I recently discovered http://www.originofbalance.com. Really great site for extreme nutritional health and exercises ranging for interval training to yoga and breathing techniques.

I am proud of myself that I had this workout after 18 hole golf game.
Thank you always, you are better than my trainer and it’s free. Awsome!!

Oh!!! by the way, you did not gain a pound!!
Trust me on this!!! You look FAB!!

Hey Zuzanna, I`m from Sweden, and just wonder if you have try any organic skincare or makeup? Thanks for all insperation!

I really liked this one. Although, I feel I could’ve pushed more but I was so focused on keeping my form I kept pausing to check. Also, is there a more challenging way to do Mountain Climbers. I don’t feel that they are very challenging. (maybe I’m doing them wrong) :(
High Knees: 50-43-40-40-48-53
Mountain Climbers: 38-30-37-37-36-35
Side Plank: 5-5-4-5-4-4
Super Girl Push-Up: 5-4-5-5-5-5

I’m in for the Challenge. :D

Zuzana,

Are you doing the Fat Ass Burn Off for the entire 2 months, every day? Or are you feeding in different workouts in there?

When do you suspect you will post up your diet plan for these 60 days?

JAJAJAJAJAJA I TOTALLY FEEL YOU SARAH¡¡¡ WE´LL GET THERE¡¡ CHEERS¡¡

*trying to catch breathe*…..Zuzana…..I hate you!!!! :)
Im sweating like a pig! I have never sweat like this on the treadmill…………………..even an hour on the treadmill does not make me more tired and/or more sweaty! I keep wiping the sweat away but it just continues to come back! Thanks girl!

Hi Patrizia – I just wanted to let you know I have been doing these workouts for a few months and got AMAZING muscle definition! This is because it’s not only great cardio due to the intervals, etc. – but each move targets specific muscle groups. Trust me you will feel which muscles were worked afterwards!! Good luck! :)

Hey Zuzana and Freddy!!! so happy you had a wonderful vacation but even happier to hear that you´re visiting my country SPAAAAAAAIN!!!!!!so excited, I feel like you guys are already friends of mine cos I follow every single workout and video… but of course you don´t know me! Lol. Anyways, if you need any help, advices or tips on your visit to Spain don´t hesitate to ask me!! I´ll be pleased to help you in every way I can since you´ve already helped me more than you can imagine. My e.mail anyuri_l@hotmail.com-
xo

Oh I love sketchers. I worked for the company for about two years and your required to wear there shoes. I worked eight hour days on concrete floors and I have to say they are the most comfortable shoes to wear.

Sweet, this is going to help me a lot-I really need a kick in the buttcheek to get me going! Iv’e been slacking off lately in both diet and exercise :/ And what is really awesome is, you are starting this 2-month challenge in almost exactly the same amount of time as when college starts for me! I can even use the same acronym, but call it Shape Up for School :P
Wowwww thanks Zuzana, God is really using you to help me-and so many others! He has given you such an amazing talent to encourage and motivate others :)

Hi Suzanna,
This is the first time I am ever writing to you, but I have been watching your exercises for the past couple months, and I LOVE them! I want to start doing them but I think I am not as strong as you, so most of the routines seem difficult for me.

I have tried to trace back your exercises to see the ones from a year or 2 years ago, so that I can start building my strength based them, but unfortunately it is very difficult to navigate in your website to find them!! I know you have many workout videos, BUT they are not very organized, and not archived in the best way, for example by date! To find a video from your earlier days, one has to click so many times on the “previous page” button at the end of the page to go back, and doing that everyday gets very boring. For example, your earliest exercise workout that is posted on bodyrock.tv belongs to 16 October 2009, and to find this workout I have to click more than 10 times on “previous Entries” button at the bottom of the page to find it!! Very boring…Plus I think you do have videos from before 16 October 2009 on youtube, but they are NOT posted on bodyrock.tv. Why is that?? isn’t your workout endeavor a treasure for you? Why not archive this treasure in the best way?? I am eager to see videos from before 16 October 2009, but it’s very difficult to find them SYSTEMATICALLY!!

Now, I would like to suggest to you that if your website manager can help you archive your videos in a way that is listed by DATE and includes ALL of your workouts so that is very systematic and organized, then one can go and click exactly on that video instead of clicking on the “previous entries” button so many times, and getting worn out on youtube. Also, this way a beginner like me can find your earlier exercises easier and start building strength off of that! You have done SO MUCH WONDERFUL WORK, SO WHY NOT ARCHIVE THEM IN THE BEST PRACTICAL WAY POSSIBLE??!

At the end, I want to thank you and Freddie for putting up these workout videos. You guys are wonderful, and I LOVE you enthusiasm for putting up these videos. I followed your videos all through out Italy, and also MADE my boyfriend to watch them with me! haha!

Your fan,
Shannon

p.s — I just purchased Gymboss timer, so I’m ready to get ripped!

Welcome back! We are so excited, we are all about the 2 month challenge! We plan to do it along with you.

Good luck with the new diet, we eat mostly a high raw plant based diet! We look forward to seeing what you do.

My sister traveled to Spain this past April, if you are interested in hearing about some of the restaurants she ate at and places she went too, let me know and we will be more than happy to share!

Have no experience with the shoes! Sorry.
Also, I signed up for your email subscription but did not get notified about this video post, did we do something wrong? Thanks
The Twins

They have posted in the past that this is indeed what they do ‘for a living’. Managing the site, creating the routines, editing videos, etc. is enough to keep them busy, and brings in an income stream (through adverts on the site), keeping the site free for us users. Pretty great deal, if you ask me.

I’m sure there may be a bit more to it, but I seem to remember a comment that they wanted a ‘job’ that still allowed them to travel when and where they wanted. It seems they’ve created it. :)

check youtube.com and type in ‘gymboss’. You’ll find a tutorial that you can pause and find what you need. Hope that helps!

Hi Zuzana, tonight makes this new training and tell you how I was. I have two months of training with you and I must say that the results are amazing! I am very happy because I have the body better than before my pregnancy and my baby is barely seven months old. Before training in the gym and really see the results in the person of the differences and benefits of your workouts. Thank you for your dedication and professionalism, I admire you and follow you forever.

Hi,
I just wanted to say that you guys are like family becase I see you almost everyday. Thanks for the hard work. BTW, Suzana you are rockin’ that tan!!
Ingrid- New Hampshire, USA

Hey Zuzanna and Freddy! =)

I’ve always considered myself more fit and muscular than the average girl my age but recently I’ve been wanting to lean up and lose the little bits of fat. Your youtube channel drew me in immediately and I started this workout today, the first of your workouts I’ve done, and I was really challenged! Thank you so much. I’m going to keep posting as a way to help motivate myself.

You both rock,
=)

by the way, you actually look smaller than before you left!

Hi Zuzana! Thanx alot for your videos:) I’m 19 years old and I want to loose 7kg but most of all I want to get a firm body. You have so many, too many:) videos, so I don’t really know where to beging. Could you tell me which videos I should start with/focus on?

Thanx in advance :)

Hi Natalie – you can start with this workout and follow us over the next 2 months – we will have more diet info today so check back :)

Hi Zuzana and Frederick. Welcome back. Here is a link to study of toning shoes by the American Council on Exercise. You may find it interesting:

http://www.acefitness.org/getfit/studies/toningshoes072010.pdf

I dont get how do you guys afford all this. what do you guys do for a living? maybe you have rich parents :)

Hello Suzana and Freddy …I did this workout today and I have to admit that I didnt do as well as I would have like to, I ended up doing the second part of the super girl push ups on my knees because my arms strengt just wasn’t there, Thank you again for a butt kicking workout..

Loved this workout! I did it in my hotel room after a 14 hour day that started at 2:30am! I so look forward to your workouts, not even a long day or “no place to workout” can deter me!

Here are my numbers:

High Knees: 58-49-56-56-5-4
Mountain Climber: 39-39-37-40-34-34
Side Plank Jump: 5-6-6-5-6-6
SuperGirl Pushup: 4-5-4-4-4-6

Also excited to join your 60 day challenge and learn about your eating! Keep it up! You two are awesome!

Hi T,
We will be doing all kinds of different workouts – some old some new. Diet info coming up soon:)

Thanks – reading this now!

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hey zuzana! are those shoes comfortable??

[...] Fat Ass Burn Off Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

Hey Guys and Welcome back. :) Even with a sinus infection since last Friday and working 9 and a half hours today i still did this workout when i got home. You guys give routines in such a way that encourages and motivates me and others to do them, no matter how our day has been or will be, lol. As bad as days are, how can you pass up a 12 minute workout that will give you results? I can’t! I want to say thanks so much for your diligence and creativity. :) My results for this workout were HK-342, MC-256, SPJ-24, SGPU-29. Take care and God Bless. :) -Court

I reckon they’re international jewel thieves

Kicked my ars! I did get through it with some extended breaks to get my breath back. Took me almost 20 minutes
but her is my scores
High Knees: 66-65-69-64-60-58
Mountain Climber: 42-40-43-42-42-42
Side Plank Jump: 8-7-8-8-7-7
Super Man Pushups: 7-6-6-8-6-7
So I am in for your challenge.

Hey…thanks for your workouts….i´m only doing this for 2 weeks and every workout is killing me…
i´m excited to go for the challenge…hope i´ll see some effects then
keep that good work up!

Hi guys, I’ve recently started doing some of your workouts and am loving them. I got my gymboss timer about 2 weeks ago, and have put it to good use already! What a cool timer I love it. Thanks for the great tips, workouts and inspiration. Your both great! Looking forward to hearing about your new diet, and joining you in your 2 month challenge.

Sarah

welcome back , and i totally enjoyed all your videos from italy. you guys are soo down to earth
and fun to watch
that workout looked killer
my mommy tummy has gone down considerably
since i started working out like zuzanna
i have incorporated much of the fitness tips and diet tips
and i feel soo energetic and the weight is coming off
im soo happy i found this site. its my new guilty pleasure
just sitting and watching the videos while i nurse the baby and cooking those delicious healthy recipes
please dont stop.

You guys are awesome,wow motivating don’t worry you will get back on track, love the workooooout since I have been trying your exercise routine I am getting better , I want to be able to do the one legged squat like you & the one leg raise that you do with the plank. Have fun explore!!!

Welcome back!!

Don’t be so hard on yourself it really hard to resist great italian food and specially gelato!

And i know how you feel i just got back from a 3 week vacation and boy have i slacked!!! I really need to get back on track!!

I’m currenlty working way out of town far from my love and familly for the next 3 month so my goal is to look my very best when i go back home. I’ m pretty sure you’re new challenge will help alot

thanks for all the great workouts!! =)

They make money off of this blog ;) Well-deserved money I must say!

Here’s my numbers.

HighKnees: 47-56-51-47 53-54
Mountain Climber: 45-34-37-38-38-42
Plank Side Jump: 6-5-5-6-7-6
Super Girl Pushups: 4-5-5-6-7-6
Thanks to you for another great workout! ^_^

Hi, I am loving the idea of this site and the fact that this exercise uses only body weight. Like I said though, I am a newbie, so what is being recorded after each interval? I’m assuming it’s the number of reps. Thanks so much!

I’m sure Zuzana and Freddie can verify this but Mountain Climbers can be challenging if you maintain your core (keep a straight line through your body) and make sure the stride is not too short.

Welcome Back!!!!!! As part of your 60 day workout could you do a chin up one like romorrow or within the next few days please. I really would like if you could do chin ups Zuzanna. Thanks Aloot!!!

hey zuzana and freddie!
welcome back to canada! i am so excited to know that yo are back and with new workouts!
you can’t realize how much my body has changed since i have been following your workouts and diet tips (6 meals a day)! I feel much more confident and see the results above all with my abs (almost 6 packs…4 packs for now :p) and above all my arms (which were my weakest points). i love you so much for that!

I thought this workout won’t be that hard: no pull up, no jump squats or other crazy things…but it was actually pretty hard…well i make it hard because i pushed very hard. I actually did 25 sec / 5 sec work and here is my score (not that good given that i was given 5 more sec…but so intense though)
1 – high knees: 67/67/65/64/64/65
2 – mountain climbers: 47/48/48/48/50/51
3 – side plank jump: 7/7/7/7/7/7
4 – power girl push up: 5/5/5/5/5/5

With all the long walks that you did you must not have gained so much weight. don’t worry you still look beautiful Zuzana and your body rocks…i have to say that i check your workouts before you left to Italy and let’s be honest, you may have lost a bit of your 6 packs but your body is still wonderful trust me ;)

love

Spain is awesome!! You will love it. Highly recommend Barcelona, Rhonda and the Costa del Sol. Bring an extra bag Zuzana…I bought a tonne of shoes there :).

I’m going to do this workout tomorrow. I’m really glad you’re doing another challege…just what I need. Welcome back Freddy and Zuzana!

I can’t seem to get to that website? Is that the correct URL?
Thanks!

Spain is fabulos, I lived there for one year, you will love that country.

You are kiddin!!, I left my workout for a month and was eating a lot of delicius and not healthy food, I really gain weigth so, I’ll take the challenge with you, so here we go!

Welcome back Zuzana and Freddie.

I had a really busy day so this workout was perfect.
Here are my results:

High Knees 56-56-57-60-60-63
Mountain Climbers 38-37-38-38-37-37
Side Plank Jumps 4-5-6-6-5-5
Super Girl Push Up 5-6-6-6-7-7

I often do these with a friend and we really try to watch each others’ form. I can’t stress enough how important correct form is in achieving the best results.
As Zuzana says… it’s about putting out your maximum effort (whatever level that may be) to achieve the best possible results.

Very true – they can be killers :)

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Me neither! And it sounds very interesting.

First, hold NEXT to open your Gymboss. Then, press NEXT+CHANGE to setup.
Press CHANGE. The second timer will appear.
Hope that helped!

Hi Zuzana, I’ve been following your site for a few months now and this was the first interval workout that I did. And wow, was it hard! I had to take a break after 3 rounds because I couldn’t breathe! I thought I was in pretty good shape- I’ve been running a lot recently and have done 2 5k’s and a 2 mile race this summer with an average pace of about 8 1/2 minute miles. But doing this workout showed me that I really need to work on my cardio. I know that your 60 day challenge will help me do that. And I can’t wait to hear the new diet plan! Thanks for all you do. You are truly an inspiration.

suzz…my sis got maried…and I know just how you feel…I’m fit…and I try to eat right…but, all that good food…and effert on eveyones part…(to fatten you up…), well it seems to work a little) becouse, I am chunker then I was before, it only 4 pounds, but being 5-2 that can add up…anyway..you know what you want…that is to look great and to kick our butts!! …and your good at that…so, keep doing it. love you…sth!!

Zuziiiii: You are going to LOOOOVE Spain :)
Tendrás una linda experiencia. I’m sure you’ll be in great shape for that (but I don’t think you can get a nicer body…you are perfect girl) but having you pushing hard has make my boyfriend and I wanting to get in shape ASAP! We are getting married on december and I would LOOOve to have arms like yours for that time, so: “WEDDING CHALLENGE” here I go! haha
By the way: my boyfriend did his first first first workout today (he runs marathons and discovered this helps him to get stronger muscles) so: THANK YOU FOR CHANGING OUR LIFES! We will dedicate our “wedding burpee” to you and Freddy.
Kisses!

I DID IT!! I am so proud of myself for finishing all 24 rounds of this workout! I did a different workout the other day, but couldn’t finish because my back and knees were hurting with 6 rounds still left! I was really disappointed in myself, and took the day off yesterday to recover. I realized that the problem was that I was focusing too much on completing a high number of reps, and not focusing enough on my form. So, my goal for this workout was to focus on completing each rep with perfect form, even if I completed less reps – I figured it was better to do 10 reps with perfect form, than 20 reps with lazy form. So, here are my numbers:

High Knees 49-50-50-52-55-60
Mountain Climbers 26-23-22-23-21-21
Side Plank Jumps 3-3-3-3-3-3 (These are the hardest for me!)
Super Girl Push Up 4-4-4-5-4-5

Another thing that I think really made me re-think my approach and push myself was part of the lululemon manifesto that I read the other day:

Successful people replace the words “wish”, “should” and “try” with “I will”.

Thanks Zuzana and Freddie for inspiring us all to push ourselves further! I can’t wait to follow you along on the 2-month challenge!

Zuzana, I’ve been doing your older workouts for the last few weeks, and am totally amazed at the results. I just wanted to thank you so much for what you are sharing, and I am completely onboard with the new challenge!!! Thanks again, Rob

Hi Heather,

I think that increasing the rest time defeats the purpose, as you have to push your body over some kind of limit, get the muscles tired.
If you feel like you have to have that rest – go for it, listen to your body. But if you can push yourself until you just cant push no more – I think it’s better.
When I first started Zuzana’s workouts (Dec 2009) I couldnt go through whole workouts. I would either do less rounds, or less reps. So the ’500 rep workout’ became the ’250 rep workout’ for me :) I just continued doing the workouts each day and before I knew it I was strong and fit enough to add more rounds/reps.
good luck.

Both times I’ve been to Italy I actually lost weight. I attributed most of that to a country that uses no high fructose corn syrup in their foods…not even coca cola has it.

I’ve lived in both countries and it’s too hard to pick a favorite between the two. It seems however that Spain’s young people are more involved in everything there…at least in Barcelona.

If it were me I’d go for longer rests so I could do the whole workout and avoid the “should I quit now or not?” dilemma

Hi Zuzanna/Freddie,

Your workouts are greats!!!
Will you get an application on iphone? Let us know ;-)

Tks,

Guillaume

Hi Zuzana
As i can see, before evry workout, you do a wormup, what do you do exactly?

Tnx!

glad to see you all made it back home safely.Sorry you still LOOK Great to me.Thank you for all the inspirpation to exercise I was on the verge of giving up but then i found you on fitclick about 2 months ago.gave me a new look on fitness.1 question of all your workouts which would you suggest for kids to do?
here’s my time for this FAt A–workout
1.51,55,55,60,61,68
2.30,30,36,40,40,36
3.3,4,4,5,5,4
4.3,7,5,6,7,6
WOW! for me

Hi guys I can’t tell you how happy I am you are back and posting new workouts =)
Here are my numbers:
53 53 55 54 54 55
38 31 39 40 40 39
5 5 5 5 5 5
4 5 5 5 5 6
Kind of embarasing when I compare it to some postings up here… but I m getting stronger.
Luv.
Gaby

Hey you two, so happy you are back and running again.
im glad to say that i kept working out when you were eating ice cream :-)
this workout was very hard more than i thought it would be before i started it. i think the way you did the rounds what made it hard – to repeat 6 times. any way this are my numbers:72,60,47,38,30,48
47,33,36,40,31,43
6,6,5,5,6,5
5,5,4,5,5,5

Thank you see you tomorrow.

p.s can you do again the 500 rep in a diffrent time frame… last time was on 1/10

Yes, that’s exactly what I think. Sorry for my maybe unpopular opinion, but I really think Zuzana was in her best shape when they were in Malta. Since then she has become too thin, lost a lot of muscles and looks exhausted. Even though I am vegetarian, I think this diet is not for everybody. When you want to be so active, you really need a proper diet with more proteins. Please, don´t be so obsessed about this strict diet.

Hi Heather,
I am also pregnant (10 weeks) and would like to know your experience with these workouts. This is my second pregnancy, during the firt one I used to go to the gym 5times a week until the birth, then I continued 3 weeks after my son was born. How long do you think you will be able to do Zuzana’s workouts? How old are you? I am 36.

Yay! New workouts! I am glad you guys came up with the SUS challenge. Guess what, I’m going to visit San Francisco at the end of September, so I will be having my own SUS :-). Looking forward to eating healthy and working out with you guys these next 60 days!!

I did it yesterday.

High Knees 60-60-60-55-60-60
Mt Climbers 40-40-40-40-40-38
Side Plank Jumps 10-10-8-6-7-7
Super Girl Push Up 8-8-8-7-8-6
It took about 17 minutes to do it. This is really a 12 minutes Hell Workout.

Thanks Guys!

Usually you wear tops with the Lululemon symbol (an omega) on them but I can never find tops like that- with the clasp in the front and bikini shaped. Where can I find them? Thanks! theyre so cute.

thxxxxx

OMG I couldn’t get through 10 reps!!!

This new challenge is PERFECT for me, as we are going to Italy in exactly 2 months :)
I found this great hiking+biking trip to Italy in an Israeli food blog, the pictures are amazing and the writer is all about the food and hiking and beautiful views – just like me and my man.

I’ve been doing your workouts for a month now. Thank you for getting me back to who I have always been on the inside. My body is becoming stronger and leaner. I am so happy! I’ve introduced your site to everyone I know! Now I’m on the SUS challenge with you. Good luck!

Hi! I have never been on your site before, but it was really great!

I was wondering if you could make a work out program that tells me what to do and when (for a month or so)? Cause I can see that you have got alot of great videoes and stuff, but I have no idea what I should choose or how many times a week I should work out.. and what I should do when. So If you could be able to do that it would have been awesome.

Cause the way I`m working out right now isn`t really giving me any great results.. and it`s frustrating. And I would love to get abs like yours, they are Great! :)

Hi Zuzana and Freddie!
I just came back from my own European adventure as well! I am looking forward to starting this two month challenge with you, as I really slacked in Europe! The food was just too tempting! This workout was great! Here are my results:
High Knees – 51-54-52-53-53-55
Mountain Climber – 34-34-34-36-31-36
Side Plank Jumps – 2-5-5-4-4-5
Super Girl Push Up – 4-4-3-5-4-6

P.s. One of the places that I went to visit while in Europe was Barcelona – you two will just love it! It is a great place to visit!

Hi guys ! I just did this workout and I’m really proud to say that I could do the 12 minutes !
I’m still a beginner in fitness but your site motivated me to go back to exercising. I’m an outdoor girl, and I took back my old habits like riding or rollerblading, also jogging (almost for his one) and swimming…

I had stopped them during the year because I’m a really busy student (I read languages and I’m also reading for the bar). Moreover, I couldn’t find any friends with enough motivation to follow me (they’re more the couch type).

Your workouts help me getting firmer in addition. So thanks for the motivation and enthusiasm !

I’ve already been to Spain, in the islas baleares and it was quite cool. Unfortunately, I couldn’t go hiking like you did because the people who invited me were also the couch type ^^.

I’m sure you’ll do great with your SUS challenge !

Hi Zuzana and Freddy,

I’m a flight attendant so I have really enjoyed your Italy adventure!!

I love your site!! I think it;s awesome!!! I like the fact I can do the workouts anywhere since I’m on the road alot.

I’m very into exercise and nutrition. I also LOVE to cook. I have alot of recipes I’d love to share with you that are vegetarian. Please let me know what email to send them to and I will gladly do so.

Thanks for all your valuable information!! You guys are absolutely awesome!!!

~Julie~

Heather, try pausing for 30 secs at the end of each round…giving full effort for the round.

Warm up: 20 min sprint intervals

Super Girl Push modification:
Lift arm, replace, lift opposing leg, replace. This give you a three vs two point stance in plank.

Particularly like the side plank jumps (Pilates has a similar exercise on the Wunda chair but I never realized how to incorporate it on the mat).

Added: Back extensions, hip extensions and butt lift with toe touches.

Stretches: forward bend, hip opener, hamstrings.

Finale – splits to celebrate my 47th birthday today!

Glad to see the posting of the pics…great for reference.

Ha..this made me laugh. You definitely must be doing them wrong and if you google it, you will be able to get some utube instructionals that will help you with your form. Once you are doing them correctly, you will indeed KNOW it! I continue to feel that Mountain Climbers are one of the most effective exercises I do..try doing them with continuous proper form for a minute and you will know both your core AND legs are working hard. I also feel it one of the more effective fat burners and try to incorporate at least a set info all of my (zuzanas) routines.

Hello!

I’ve seen your videos on YT numerous times and just started your workouts a couple of months ago. Your workouts are brutal yet enjoyable! However, I never tried your interval workouts (mainly been doing the time challenges) since I did not have the interval timer until today so this was the first one I did. Loved it!

High Knees: 53-50-50-50-50-51
Mtn Climb: 33-32-30-32-33-31
Side Plank: 5-6-4-5-5-5
SG Push up: 5-6-5-5-6-6

I’m going to try your SUS challenge since my boyfriend is from Spain and I hope to go one day, too! Also, I enjoyed the Italy videos. It was so cool to watch.

Thanks for all that ya’ll do.

God fsmn that was brutal! I think I’ll be taking on your 2 month SUS. I’ll also try following a similar diet, see how it goes for me.

Anyway

High Knees 42 32 42 40 39 28
Mountain Climbers 20 15 15 14 15 13
Side Plank Jump 3 4 2 0 3 0
Supergirl push up 2 2 2 3 2 2

I had issues with the side plank jumps Because I dont have enought space to proform them properly so I need to come up with an mod there.

I love the bottoms you are wearing. Can you tell me who makes them?
THANKS!!
Still following your workouts and other videos. Great job. Incredibly good stuff.

Hi there,
I love your workouts, but didn’t know that they are really hard until I tried. Today i started with OMG Sexi Body Workouts, but i can’t do push-ups xD from tomorrow I’ll be doing this 2 minths workout with You. My sister is gettin married in two months so I want to look good.
Thanks

Hi Both. Sorry Frederick, you look great but Zuzana is beyond the human limits :-D Congratulations both.

Great news you coming to Spain. Take this advise: Cuenca. It’s a small medieval city, very near to Madrid (capital), easily accessible by road (about 90 mins). Two days will be enough to see the old city, by walking :). I think both of you will be quite surprised by it. After Italy may be you got used to see quite marvellous things, but sometimes unexpected discoverings make it different.

Quite unusual recommendation but I hope you accept it.

I may try your workouts. I’ve been a long time doing nothing. May be it’s time to restart again :)

Regards.
Valentín

Hi!! I am very glad you to come to Spain, I think you’ll love it.
Is a very diverse country, each city is different and has many things to discover.
I’m from Seville and I’m very proud of what my city has to offer.
If you need anything, do not hesitate to ask, I’ll be happy to help in any way possible.
Thanks a lot for your workouts!!!

OMGoodness this was another sweat factory workout!!!
1) 80,70,61,65,85,62 round 3 got a 2nd wind
2) 47,41,46,42,39,45 tried 2 really push the last set
3) 4,6,6,5,6,6 added a higher hop
4) 2(brain fart),5,6,5,6,7
adjusted timer:
25 rounds 10/25 i am ready for the upcoming challenge
WELCOME BACK U WERE MISSED!!

Zuzana,

Don’t let your achievement brain make you feel bad because you enjoyed your vacation. I feel like in this video you are beating yourself up.

Hugs!

As much as I love you Zuzie, I will have to agree with ks on this one… You are a role model so your vision on things is respected by a lot of people… and followed,… you know we mean no harm, au contraire =)

Lots of love, Laura

So glad you are back to share new workouts and MEALS!!! Thank you for taking us along on your vacation too:)

With all due respect Zuzana-you are wearing fat glasses because you are not fat!! Do you even know what a big booty looks like? :) Freddie must roll his eyes at you a lot-cuz you sound like me and that is what my husband does-and I don’t even look as amazing as you do. Be your positive-self and it is good that you relaxed on your vacation. The vulnerable are watching…..but it shows that we are all the same…having our fat feeling days….we girls are crazy!!

One bodyrocker here-ready to join you on this challenge…YIKES!!!

Can’t wait for the diet guide!!

I did one of your older workouts but did not right the name of it so I’ll list the exercises.
This was brutal the first time I only completed 5 rounds and was practically dying this I did back in January

here is the list of exrecises

8 rounds total of the following sequence

prisoner squat and knee up 20

Santana push up 10

skip rope 100

plank knee tuck 20

the first time I did 5 rounds in 25:10

this time 8 rounds 37:10 I used 8 lb dumbells the first 2 rounds of santana push ups.
this time counts rests etc.

I”ll try and find the work out and post the link. it was incredibly brutal. yikes!

you have the best body!! I have recently started to look at your website and I really like your Best ripped Ab workout, I did it for the 1st time today, and it was great. I really liked it.

Thank you, your body just motivates me to work out more.

have you ever competed? And if you don’t mind me asking how old are you. I love your workouts. One more thing how tall are you?

Hey you two,

My Gym Boss Timer came in today and i was finally able to start doing the interval workouts. I love this little device and it makes it so i can fully experience and appreciate these workouts. This exercise was the first one i have tried with the new timer and i loved the pace and i can’t wait to try another workout tomorrow! Thanks a lot you guys!

Sincerely,

Trevor

i don’t wear shoes at all sometimes when i workout.. it only hurts with the mountain climbers my toes sometimes crack.. i had a question about what time to workout.. im in new york and its 1:00 am would it be wise to workout now if im going to bed after? or would it be better for my body to workout in the morning before the day has started.. my workout times area always different.. when do you and Frederick workout? am,pm does it matter?

More punishment by Zuzana…welcome back and bring on the pain! WOOHOO!
I am joining the 2 month challenge and can’t wait to see where it takes me!

Hey guys – awesome you’re coming to Spain! We also tried a few countries for living before settling here in Marbella. We’ve been here for 2 years now – and absolutely love it. Great if you’re working online (not so much if you have to do a 9 to 5). Also perfect balance of plenty of culture, plenty to do, but not too much like in the big sities.

You can’t come to Spain and not see Marbella on the Costa del Sol. If you like the beach – we have the best (and some of the longest – lol) in the whole country.

Drop me an email if you guys need any info on the Costa del Sol. Oh and I would suggest to come at the end of Sept rather than October. You’ll get the best of the coastal areas then. Still warm and lively but not overcrowded like in August, or sleepy like October.

Zuzana,

I’m going to do this workout tomorrow. :) I was just reading your latest fitness article “Are These Exercises Good For Burning Fat” and I’m very inspired and motivated! Thank you!

I just want to ask, what exactly does “max effort” mean? I know it’s different for everyone since we all have different fitness levels.. but does this generally mean doing the exercises faster? Taking less breaks? Etc, etc?

what happened to the two month challenge? Are you going to keep posting workouts for that?

I did this morning the 500 Reps Workout. I really liked it but not doing the turkish get-up. I hate this exercise.

Hi Z & F,

This is one of the best work outs yet! The knees up is great way to start the work out and Super Girl Push ups rock. The exercises flow really well together. Keep up the amazing work outs. And yes, the Gymboss is essential. Thanks for the recommendation.

If I try the two month challenge, can I come to Spain with you?! just kidding.

When I have a moment, I will send you a video of some different body weight exercise suggestions. That is the least I can do to compensate for the excellent service that you provide.

Cheers,
Vreneli from Cambridge, ON

Hey Zuzana!
You put on some weight?…well let me say that I cant tell, you look great!:) Thank you so much for this website, Ive discovered it for two weeks now and loving everything about it! Im now starting to be back on track thanks to you: beginning to enjoy working out and eating well again after falling off the wagon for a year! You’re such an inspiration, keep up the great work!

Second Try…..

Ellen says:
July 29, 2010 at 2:53 pm

Hi,

I wanted to ask if you’ve ever had an injury caused by working out? Some weeks ago I overworked my knees…Now I should probably slacken off but it’s so hard…I’m totally afraid of gaining weight and / or getting out of shape. Do you have a tip how to modify some of the exercises or do you think I should just hang up for while totally?

Thx!

Ellen

Hello Suzanna,

I am in for the two months challenge. Thanks for sharing your adventure in Italy. It was great to visit the different cities of Italy.

As for a diet, I have cut out on gluten, wheat and all milk product.

I drink almond milk, whole grain rice, quinoa, buckwheat and corn cereal and pasta and I have litterally shrunk by just changing my eating habits. I have lost about 10 pounds.

Here is a great book to read :
Quantum Wellness by Kathy Freston

You can also see an interview from Kathy on Oprah.com website : the soul series.

So bye for now, I’m about to do this new workout!

Suzanne

Hi Zuzana,
I am happy to see tht u are back in town :-) I just finished the work out and it really kicked my ass! I was wondering if you could give me some usefull tips regarding emotional eating. I generally eat very well, but sometimes, when I am having emotional problems, I tend to eat more then I should. I have it more or less under control, but never the less, I still sometimes feel tht it is stronger than myself. Could you please give me some advise? Thank you in advance!
Danielle :-)

YEAAH! more and more brutal workouts! I love it ! :D
I’m looking forward to new one :D

Day 2! Thanks guys =)

Zuzana’s back to make you sweat! :D
just did this workout and i love it!!! i still have problems with the mountain climber, i can’t do many reps as i want ’cause i haven’t much strength in my arms to keep the position… :s but anyway.
Welcome Home!!

Thanks for this workout! But it was brutal! I´m still sweating:) I use my older sister as my interval timer and we are both in love with this workout:D

Hey guys!
What about today’s workout? What workout did you do for your SUSchallenge today?
Thanks for this amazing homepage, I love it!

Re: Shape Ups shoes

Hi Z,
I stop in on your site every week or so. Great dynamic bodyweight stuff!!

At least a dozen of my patients are wearing this type of shoe now, and I’ve heard nothing but positive feedback from them.

I’m a chiropractic Applied Kinesiologist and, as such, base my treatments, manipulations, rehab prescriptions, etc., around functional information I obtain from manual muscle testing, ranges of motion and so forth.

In every case so far – these shoes test out very well. Haven’t tried them myself, but with all the empirical data I continue to accumulate, I’m sure I’ll be buying a pair soon :)

Keep up the great work!!

Dr. J

first day behind xD whoa this 6 reps was hard xD

Woo Hoo! workouts are back..yay!!

[...] Fat Ass Burn Off Workout | Fitness Advice, Workout Videos, Health … [...]

those shoes are for walking. not for interval workouts or weight lifting or bodywork.
you need flat shoes.

[...] Fat Ass Burn Off Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

I have been living in Madrid for the past 2 years…just returned back to the states. I wasn’t a big fan of Spain and especially not a fan of Madrid (no offense to any spanish people). If there is one tip I can give you is to learn Spanish before you go otherwise you’ll be in big trouble. No one speaks english in Spain and if they do they don’t like to speak it. My husband and I were so ready to leave Madrid after 6 months…but we eventually visited other areas like Valencia which I love and the people are much nicer there. I also loved the Galicia area…lots of great hiking and beautiful beaches. The south of Spain is also nice and the people are very nice as well.

I have to admit whenever my husband and I had a chance to get away, we would go to the south of france or Portugal. Both are amazing! and we were surprised to see that in both places the people were much nicer and welcoming than Spain. Let me know if you ever need any tips or info. Good luck there! I can’t wait to see your videos there and I hope you have a better experience than we did :)

By the way I did this workout today and it was a killer! I also did the 12min booty firm up right after and I was so done! 24 mins of fat sucking intensity haha!

[...] Fat Ass Burn Off Workout | Fitness Advice, Workout Videos, Health … [...]

Hey Zuzana i wanted to know if this workouts are good for me because I am only 14 years old. I know that you are not a doctor, but i just want to know what you think. Hope you will write back! greetings from Austria : )

i wanted to ask the same Question! : )

Hi couple!

When I noticed that you were going to come to my country I couldn’t believe. The Shape Up for Spain challenge sounds incredible, muy buena idea!!

I have only done one workout, 4 days ago, it was the 600 Rep, altough I could only bear with 300 hihi, but I have been watching you since a year aprox.

Today on, I would add to this 2 months challenge, and with extra workouts in the middle that are on this web, and if you want to visit Bilbao, my city, let me know, and I could show you several gorgeous places and not only the Guggenheim museum, and also I would show the results of this challenge in my body.

Up to SUS!

Hello Zuzana, thanks again for sharing these workouts with us.
I´ll try to give my best on this one and i want to do the challenge with u!!!

Me tooo! I have been wondering if it would have the same results if I do your workouts reallly late at night.

this workout was aamzazing!
welcome back guys im looking forward to more of these nasty workouts :) xox

It really depends on which part of Spain you go to. Most parts you’ll need the language for I agree. That’s why we love it down here in Marbella because it is very cosmopolitan and we get by with very little Spanish (although we are learning) :)

Hi guys,
I just wanted to ask what is the difference between the regular Mountain Climbers and those done with just tapping tip of the foot onto the floor? I hope you understand what I’m asking.. :)
I know I read someone’s answer to this question somewhere on the site, but I can’t remember where that post was, and I can’t find it.
I know that the difference is that one type works more your legs and butt, and the other your abs, but I can’t remember which one is which.
Anyone who knows, please let me know!!
Thanks,
Marija.

I’m always SO excited when I see new workouts on here haha and I always can’t wait to do them. They’re veryy hard and painful during each one, but they always make me feel awesome after :D I cant wait to join your two month challenge! When are you going to be putting up a new post about your new diet??
Good Luck!

Hi Zuzana,
personnally, I find you more beautiful the way you look right now because I just thought you were a little bit too thin before going to Italy. But this is my personal view.

Anyway, I am glad you put another great workout, I just can wait to try it!

Hi, zuzanna!! I have benn watching your website since a couple of months ago; and I have tried some of the workouts, they are really funny!!
I live in Spain, just in the capital city..so if you`re gonna come and need anything, just let me know, I`ll be happy to help to you wahtever you need,ok??
Congratulations for your workouts and the website!!
Kisses from Spain :)

Hey tina i dont see why they wouldnt be good for u… i can tell u this workouts are for all ages.. im 15 and ive been doing this workouts for about 5 months and feel great so just go ahead and start doing them!

Happy belated birthday!

Hi Julie – please post your recipes right into the comments here so that everyone can see them :)

Errrrr….Zuzi actually feels better about her body and energy levels then ever before.

Very nice workout! I am trying to join the military… the Army to be exact, and i need to get in shape! Your workouts are great, and tiring! But your body looks amazing! Keep uploading the killer workouts! xoxo

Hi Zuzana and Freddy,

Thanks for your all your vids. They are excruciating but after one week I’m already seeing definition and starting to look buff. They really work. All in conjunction with a high protein low sugar diet. Looking forward to my abs revealing themselves soon! :)

Kindest regards from Sydney

Hi. suzi I’m a mexican girl living in u.s.a. but I a big fan of you I love all workouts that you do. I would like to know what kind of exercise I can do my body is a regular siza I 34 years old and 1.68 c.m. women but my hard problem is midbody I think my wrist is too big for my body shape. I apprecciate you all tipe of information I leave my e-mail for answers. thank you and I want you know than is very important to me your reply.

killer workout. loved this one. did a 25 minute warm up jog, helps me get rolling. also stretching pre-workout.
here are my results:
52/54/59/44/35/28
41/32/37/37/35/35
4 every round
6/5/6/6/6/6
painful but awesome.
my goal is get fitter, be full of energy, and be happy. getting ripped along the way would be great too. ha.

Good day!! I am new to your workouts but am really enjoying the variety. I do have a suggestion though, I realize that exercise is very important in weight management but so is diet, it would be great if you were to include some sort of diet plan that you follow along with the workouts. I realize that you workout intensely a fair bit but that body would not look so good if you weren’t following some sort of restricted diet. I just thought it would be worth asking :) I find it easier to follow an exercise routine when I am eating properly and I believe you have some valuable knowledge in that department!! thank you so much! Your trip looked amazing :)

Hey,

This site is great, Zuzana you’re a lil monster! So, to clarify; this routine is to be repeated daily for the first month?

Thanks again!

Hi Jason – no we will be adding in new workouts all the time…but aim to do 6 workouts per week. On the days that we don’t post a new routine you can do one of the older ones :)

You are freaking hot. But I used to be 145 lbs in fat then I lost weight and now I am 118 lbs in lean muscle but you can only see my top 2 sets of abs. Will your videos help me take off some of this extra body fat? Plus I am on a very good diet that I made up. It’s high in protien and fiber with a lot of veggies and fruit

Hi Lisa,
Zuzi and I just checked out your blog – thanks so much for sharing it with us and also for linking to us :) It’s very cool to see you showing people how to do BodyRock.Tv workouts on the other side of the world!!!

Linda –
1. Read everything in the food and diet section.
2. Follow our new 60 day challenge – 1 x 12 minute workout a day – 6 days a week. Push as hard as you can.

Your workout really work for me I do it everyday because the more I do it the more i look smaller and smaller everyday.

Where are some of you looking, She looks great. Its actually quite rude saying she is thin and looks drawn, its like saying someone is over weight!!!

Im sorry but I think some people on here are very rude, keep up the good work Zuzana and Frederick. Zuzana you look great!!!

Hi Freddy and Zuzanna,
I followed your Italy trip with great interest as I live in Florence. Don’t give up on Italy until you also visit Tuscany as it is very different to Napoli and Sicily. (I was on the island of Lampedusa when you were in Sicily so we were very close nd I would also recommend visiting there for a holiday!)
I have recently started a blog on all things Tuscan and viewed from the eyes of an Australian living here so if you like, have a look and maybe I can tempt you guys to also visit la Bella Toscana!
Now just psyching myself up to do your workout when I get home from work!! Thanks for such great, detailed and informative videos! Zuzanna’s body is enough motivation to work though the pain!

Lisa B.
http://www.mytuscanjournal.com

Nice posts – we bookmarked your blog :)

I think if you look back at the videos you will see that Zuzana is actually SMALLER now, and not as muscular..or am I wrong everyone? I think she has lost weight and muscle..She still looks amazing though :)

Hmm, I’m sorry if you have answered this question many times before, but I don’t think I have ever seen you say it. Basically, do you do your work outs every day, or every other day? Or a certain number of times a week?

I am trying to do your work outs every day, with breaks on the weekends (1-2 day breaks a week) and I was wondering if this was effective or counter-effective in developing strength and toning your muscles?

Again, I apologize if you answered this already. Maybe a link to where it was answered would be nice, if not, please let me know! :) Thanks!

Hi. Thank you for that awesome program. I like to ask your help for my posture problems couse I have little round shouldered and back too so Like them straighten up. Thank you allready. You are my idol of fitness :)

Hi!!

I’ve been trying so hard to get up and work out but I just couldn’t find the motivation until I found Zuzana. I am so excited to trying your workouts!!

I am joining your 2 month challenge today… looking forward to it…

I was just wondering how long before a workout should you eat?

And what do you eat for breakfast?

Safeera x

Well… That’s a very common attitude in English people. When I travel to other countries, I don’t expect that people who live there speak my language. I think that it’s quite arrogant to pretend that all people around the world speak English.

I’m Spanish and if I go to France, for example, I don’t pretend that French people speak Spanish. I make the effort and I try to speak French.

hey zuzanna,
I just came home from two weeks in italy and kind of need the same as you do. great workout, even dough I’m exhausted right now ;)
love your workouts and follow them every day! what do you think about doing the workouts barefoot?

I don’t agree that it is the same as saying you are overweight. I think there is a big difference. Unless you are being told you look malnourished no one gets truly insulted when told that they look to thin. Zuzi has lost what appears to us who follow the site as a considerable amount of weight/body fat. Her muscles do not look as full as they did in earlier workouts because she has cut back on her protein. To say that she looks drawn is true because when we lose weight one of the first places is the face. I get the impression Zuzana is going for the lean long look versus the more athletic bulkier look she sported a year ago. Whatever her goal is I think is great that she can achieve it.

It is a little tricky to get onto the website because you can only log onto it through YouTube. Once you are on YouTube, you can either type in Origin of Balance or Origin of Energy in the search box. You will get all the different clips under that category. Be sure to click on the one with the website address OriginOBalance. Good Luck! I think it is one of the best websites out there along with of course BodyRock.tv : )

Hello!
I’m french and I love your videos. I was wondering if you could ad your warm up before showing the work out itself?
It will help me because I don’t know how to do that. I know you have posted videos for warm up but it takes too much time for me to find them on your web site.
Thank you and keep going!!!
XOXOXO

I’m brazilian and I love your work out videos! I will start following your work outs and see if I burn some fat! :) Should I start with something less intense or doesn’t matter ? Another question, should I work out everyday or every other day? some people say that we should rest the day after the work out! What u think? Also last question! Should I do aerobic or just your work out will burn fat?
Thanks so much! You rock! I will buy now the gymboss timer!
xoxo
Barb

hi ur exercise is really good but when ever i start exercise i feel pain in my tummy or i weakness plz help what can i do 4 this

Is it bad that I’m sitting here at my laptop, feet propped up, with a glass of red wine and a chocolate chip cookie watching the last few workout videos? LOL
I was inspired earlier to do a lil SUS (the first one). It really kicked my butt! (I only got threw 2 sets)….I’m still a beginner and my recent move has halted my workouts of ANY sort for the last 8 weeks. UGH.
But after this glass and this cookie. I’ll be back on track. My boyfriend (whom I moved for to be closer to) just recieved his weights – barbell and dumbbells…..so we’re both going to attack….in our own ways (though we do watch a lot of your videos together) We’re a lot like you, Zuzana, and Freddy. Children at heart (like jumping on the bed @ hotels…or going off the beaten path/roped off path and exploring….and then getting busted.) LOL
We loved your Italy adventure and are looking forward to Spain in a few months.

I wish you two the best, both personally as a couple and publicly as this site keeps inspiring and growing.

Nicole (Fort Lauderdale FL….but now in Outer Banks, NC)

Hey Zuzanna and Freddy! I decided to join you in your 2 month challenge. I did this workout today and man am I dead! I honestly can say that in this short workout I felt like I worked out harder than I do in my 60 minute workouts!

Good luck!!

Sidrah

thank you for this! i could barely pick up my pen to record my results! that’s a sign of a good workout, lol.

I again did this workout last night. This time took me longer to complete it about 20 minutes (last time 17 M). I was out breath and dripping in sweat. This is a real interval training workout. I love this short, killer and intensive workout. I am so grateful to you Guys, I wish you many blessings for you as a couple.

Iris

just found your website today and gonna start for the next two months, just wondering if there is a specific meal plan or food plan…
sincerly, hard working nurse, mother of three, absolutly inlove wife and now trying to get my bod back Amanda!!!

This is an awesome workout! It kills. I’m not trying to just tone and maintain my weight. Is this workout just designed for those who want to tone up their already slim physique or is it ok for those who want to lose about 20 pounds? Thank you.

Hi guys!!!

I totally agree with Tania my lovely Zuzana.

Also with all the respect I just want to say this: I am not criticize you pls don’t take me wrong just expressing my feelings my lovely Zuzana I don’t know but in Malta everything was MAGICALLY ( I miss those days) … the environment, your appearance, you was more warm and close to us with coffee talk…

ALWAYS & EVERY DAY & EVERY MINITUE YOU ARE AMAZING

I really truly love you,
Marinaki :)
xxx

hi suzanne welcome home agen byyyyyyyy

You’re going to LOVE IT! I lived there for a year, and I still feel I left half my heart in that Country. I hope you’ve picked out what sights you want to see, or are you going to absorb the culture? Start writing your workout breakdowns in Spanish for inspiration!

please make me a dvd so i can have it playing behind my altar to you

Can somebody help me? I have been doing this exercise regularly for the last three months, before that I used to do interval training on my spinning bycicle (around 40 minutes) and pilates, the thing is nothing has helped, I continue having my 59 Kilos (usual weight was 52) and I look bulkier, especially doing this exercises, what am I doing wrong. Any tips?

Frederick, now that you have the problem with your foot, maybe you have the time to answer my question, I have to desperately loose 5 Kilos, I do all your workouts (without cheating) but I am getting bulkier, answer me Frederick!!!!!!!!!!!!!! (I am starting to sound like a stalker..LOL! )

Hi Enna – what does your diet look like? How much are you eating?

Hi,
today it’s gonna be 4month i’m following your workout! i can see the change physically – i can see the muscles under the fat. she’s not gone or decrease everywhere. I introduce more exercices for my lower abs and thighs. I really should work on that!! thanks for this great website!! :)

Ps: is Freddy getting better?

I’m pretty pleased again today – I REALLY did not feel like working out, but made myself do it anyhow. These were my results today – I think I managed to do a few fewer reps on the strength-based exercises because I pushed so hard on the cardio (I know it’s a very fine line with your workouts, but I mean 3&4 as opposed to 2&3).
high knees: 76, 73, 75, 74, 74, 77
mtn. climbers: 51, 50, 53, 51, 56, 60
side plank jumps: 7, 7, 6, 7, 7, 6
supergirl: 7, 6, 6, 7, 6, 6

I found it really helpful to envision the number of reps I wanted to complete – it changed my thinking from “how much longer?!” to “quick! – a few more!”

Nice new duds!

Hi guys! My feedback:

I just did it, and loved it – awesome for traveling, couldn’t speak for the first couple seconds after I finished. Push-ups were the hardest ones. Though, I felt, I could do 28 or 32 rounds with reduced number of pushups, like 4 (I could do 6 push-ups during 20 second). Timer really makes a difference.

I adore workouts, where you use just body weight. Thanks!

Hi Suzana and Fredrick I follow you guys on youtube and your site for about one year now and I find the recepies great tasting and healthy and the workouts really effectice and time saver. Recently you are traveling a lot one of my passions and when I saw that you guys are going to Spain I had to say to you two things:
First Barcelona is great you should really go there and spend at least 3 days. Second if you go any near Portugal go there (is were I live lol) not only because of that but it is worthwhile. What I recomend is go to Vigo in Spain eat there because they have all kinds of seafood and them go to Peneda Gerês (mountain), Viana do Castelo, and Porto. Porto is very diferent from everything you have ever seen. Algarve is very known as well but the main interest there is beach. If you decide to do any of these recometations let me know. Good luck for your workouts. I totaly undestand Suzana on vacations you want to relax have fun and eat an ocasional pizza and icecream. Wish you the best.

[...] circuit, aka the “fat ass burnoff workout” was c/o Zuzuna of BodyRock.tv. The whole workout took an astonishing 12min! The main idea [...]

i’m so glad to know you did 3 reps of the side plank. i thought i was the only one:)

1. High Knees
65/60/59/59/60/60
2. Mountain Climber
42/40/39/40/39/39
3. Side Plank Jump
6/7/6/6.5/6.5/6.5
4. Super Girl Push Up
9/7/8/8/8/8

Welcome back to the Western Hemisphere, guys.
Hope you’re well on the mend, Fred :)

Well today was my first day of my working out with Zuzanna. And what i realized is that the only thing that i really have to work on is….everything. By the first round of exercise my heart was already at max. My muscle endurance was shot. I had to sit out exercises starting in the 3rd round.

This made me realize what awesome shape she really is in.

I need to get in shape. I want to look good, and i don’t want to have a heart attack like my Dad. I’m only 37…

results: Fat Ass Burn Off Workout
HK: 35,29,45,25,15,19 (proper form even if slow)
MC: 25,25,18, 0,17,15
SPJ: 4, 5, 0, 0, 4, 1
SGP: 3, 4, 6, 5, 5, 6

Hi Enna,

What I noticed is that if you take the fact that you are working out as an “excuse” to eat more, then it will never work out. You need to really watch your diet, in addition to exercising. Otherwise, it wont work. You should see working out as an addition, not as a substitute to a good, small-portions diet. There is no mystery unfortunately, if you eat more than you need, then you wont lose the weight..
Best of luck!
Stefanie

Wow, I somehow just found you online recently, and so glad I did, the workouts look great, I can’t wait to begin my new regime.
I just got one question, you see, the thing is, I want to lose weight on my legs, without toning, any advice?
Do you have any workouts aimed just for legs?(ahaha, i just read thaty back and see how silly it sounds)
Thx.

Spain is beautiful! But they also like to eat really late, like from 21 hrs.

Day 4: 8/22/2010
http://www.bodyrock.tv/2010/07/28/fat-ass-burn-off-workout/
HK: 40,44,20,31,19,14 (proper form even if slow)
MC: 28,31,0,28,29,27
SPJ: 5,4,4,4,2,4
SGP: 5,5,5,3,6,4

lost a couple lbs this first week and a half, watching my caloric intake and keeping up with the workouts. 4 workouts in 9 days. gradually will be working for 5 to 6 a week, but trying to at least maintain 3 a week for the first 3 weeks.

Thanks Zuzanna!

Just found this website today and tried the Fat Ass Burn Off workout. I have been looking for an intense workout that I could fit into my very busy schedule, and your workout kicked my butt! You have a new fan. Can’t wait till tomorrow to workout again.

[...] Fat ass burn off [...]

I did this workout today just after doing the counter strike fat workout. This was brutal!
My score:
high knees (I did sumo high knees for more challenge): 54/46/50/44/48/50
Moutain: 56/50/50/50/50/52
Side plank jump: 8/8/8/8/8/8
Super girl PU: 6/6/6/6/7/9

I am wiped out!!
Have a great weekend!

Nice sweat. :)

1 – High Knees: 49, 55, 53, 50, 54, 54
2 – Mountain Climbers: 35, 38, 36, 39, 37, 36
3 – Side Plank Jumps: 4.5, 5, 3, 5, 5, 4 
4 – Super Girl Push Ups: 3, 3, 3, 3, 3, 3 

I haven’t posted much lately.  It’s been pretty busy around here.  I have been working out everyday for the most part.  I decided to try some workouts that I haven’t done yet.  Yesterday I did the Enjoy the Burn workout and today I did this one.  I should have payed better attention to my arms because as I started today my arms were burning .  They were pretty sore from yesterday’s workout. This was still an awesome workout.  Here are my scores (I’m just going to give the average):
1.  High Knees- average 65
2.  Mountain climbers- average 44
3.  Side Plank Jump- 4
4.  Super Girl Pushup- 4

1. High Knees 55/55/53/54/55/49
2. Mtn Climber 40/30/30/28/30/29
3. Side Plank Jump 5/5/4/4/4/4
4. Super Girl Pushup 5/4/5/5/5/4 

I had to come in to work to do my payroll, so I did this one super earlt at 5:30 am.  I’m wide awake now!

High knees skipping:  63-61-59-58-58-58
mountain climbers:  46-48-47-41-35-44
side plank jump:  7-7-7-7-7-7
super(person) pushups:  11-11-11-10-11-12

better than an alarm clock!

Chris

I had to come in to work to do my payroll, so I did this one super earlt at 5:30 am.  I’m wide awake now!

High knees skipping:  63-61-59-58-58-58
mountain climbers:  46-48-47-41-35-44
side plank jump:  7-7-7-7-7-7
super(person) pushups:  11-11-11-10-11-12

better than an alarm clock!

Chris

hi!

did half of this workout at work tonight.  ran out of time because of a little craziness that happened just before workout time, so only did 6 min.  didn’t check out workout first so did side plank jump wrong, I did a plank and jumped feet side to side, and I changed order.

high knees – 62, 60, 60
plank jumps – 20, 20, 20
mountain climbers – 35, 40, 40
super girl pushup – 4, 4, 4