BodyRock.TV

What a lovely place! And that view…oh my:)

Thank you Zuzana for your workouts – they’re really intensive and i love them:)

Caroline

Hello everybody,

how do you disclaim of chocolate? What is your trick? It`s difficult for me with a little child…

@Zuzana – Thanks for the great workouts!!!

Thanks :-)

Christin

Warning!

From my experience: DO NOT RUSH!

If you are not able to do an exercise properly, and fast do not sacrifice its form for just some numbers (score, or the time).

And especially watch out at those “twists” at the Pushups. The first time I did this workout I hurt my knee really really bad. I had in mind Zuzana’s score, and while i was working out, i was kind of getting into the rush mode because i was getting far beyond that number. And the (bad) rushed idea i had was to somehow make those “twists” faster and the result hurt. For about 2 weeks.

So the moral is: never ever rush at twisting moves.

It’s better to rush at pushups, or lunges, or things like that but never ever ever lose your focus while doing twists. That might end as a serious joint and/or bone injury.

Have a wonderful day, and take care of yourself!

loved. every. minute. Thanks!

Hi sweethearts,
back again with comment,I didn’t give up:))just sad about my comments are still waiting for possibly in your spam box:(( anyway I think I have huge steps forward with my muscle strengh and I am also leaner.so thank you for being my inspiration and motivation.
I have also 2800miles trip by car behaind me,woouu.How much was yours????
Zuzi I love yours green combats you wear i todays video,can you reveal where did you buy them and what name they are please????
Kisses for All of you!!!

hey! it took me like 35 minutes of whining and sweting… but I did it all!!!

thanks for inspiring us all :)

this looks great, I am trying it tomorrow!
I just wanted to say thanks for showing begginers’ variations, it’s very helpful!

Hey Zuzana! You have always been a motivation for me. However, as much as I would like to do my workouts every single day, muscle aches are preventing me from even moving and doing daily stuff; let alone workouts. What should I do to prevent extreme muscle aches or how to lessen those pains. Thanks so much:D

Is this your new home? This workout was hard. I did it before and i’m gonna try to get a better time this time around.

I am so jealous you are on the west coast. My dream is to move out there some day but I need to win the lottery first. LOL. If I do I’ll hire to to be my personal trainer!

Also, I just want to thank you for putting so much work into this website. Because of you I have greatly improved in my fitness. I’ve never been this fit before! You are my inspiration.

P.S, can you get back into pole dancing? LOL. I pole dance for fitness now and I know you used to. Can you come up with a pole dance workout?

xoxo

Just realized that the first time I did suicidal sweat June 15, 2010, I only did 4 sets in total for combo 3. I thought it was strange at the time because my time was just too good to be true for that combo.

Here is my time from today.

Combo 1: 4:29:49
Combo 2: 3:06:00
Combo 3: 8:44:95
20 reps of Zuz push ups: 4:59:58

Finishing the pike presses in combo 3 then doing the push ups is the devils torture (hehehe). Please, please, no push ups tomorrow

I driving off to Edmonton to see Gaga in concert. This was my reward from the sugar challenge. I hope I’m not too sore.

thank you for posting this. I will also do this one over, I remember it being brutal as hell, last time.
I am glad that you found a new home it looks cozy and the sea is so beautiful to live near by.

the layout for the workouts is great easy to follow a well.
thanks for putting all the time and effort to share your healthy life.

What an awsome job you are both doing, spreading the knowledge and good feeling… It is really cool to find another fitness professional taking exercise off the boring multi-joint machines in almost every gym around the world and creating workouts that are effective, can be done anywhere, and do not take hours at a time.

Awsome figure Suzanna (Freddie is a lucky guy!!), you obviously practice everything you preach and you are a true inspiration to many many people. Reaching out there with all this FREE advice, to me speaks volumes about what type of people you are…

What an amazing couple you both make and I wish you Health, Wealth & Happiness in your life together…
Warmest regards,
Matt.xx

Ouh… that was brutal! I think I had a heart attack:D Thanks for this great workout.

Ach, Zuzana, I want your arms X_x I’m not having any trouble developing my lower body and even my abs, but my arms… no matter how hard I push em, they stay looking like tubular jello! I have heard that women have stronger lower bodies (obviously for childbearing reasons) and weaker upper bodies, but MAN, how did you slap mother in the face and get those arms?! Haha. Anyway, hope the vacay is great. Go see those mountains already! :)

This was an amazing workout!!! :D
Thank you!

great and tough

Just to confirm you do not do any additional cardio or work out other then these daily kick butt work outs?!? Have a blessed weekend

OMG is that your new place? If it is, it is gorgeous and you look great in it! :)

Hey Zuzana and Freddy,
I was just wondering how can you move from place to place, from country to country so often?
I really find it fantastic to have that opportunity but what do you do for your living? how do you earn your money?
I would appreciate if you can tell me your secret…
you are my fitness idol(s)!
thank you again!
cheers
m.

I was dripping with sweat after this one. My scores:
Combo #1 – 5 minutes and 12 seconds
Combo #2 – 3 minutes and 17 seconds
Combo #3 – 8 minutes and 8 seconds
20 reps of My Push Ups at the end: 3 minutes and 49 seconds

-Jenn

Hey! Great workout, I just was wondering why you travel and move so much? Is it in the context of work or something else?
Another thing is that I find many training videos from you on other sites and they are not on the website bodyrock.tv or their youtube channel (older videos.) Is it possible that you can put these on bodyrock.tv
Making it easier to find?
Love from Ida

Combo 1: 3:44
Had to modify to knee push ups 1/3 of the way through. Might have lost count.
Combo 2: 2:05
Combo 3: 6:42
Modified the pike press with one knee on an ottoman. Cannot yet do one leg squats parallel to ground. These were a bit more than halfway.
Push ups: 2:58
Modified with one knee on the ground, one leg extended.

Fun workout! Have a great day everyone!

Incredibly good training, I loved it but on your youtube channel, it is older training programs in case reports part 4 and part 2, etc. And I miss having some of the older videos of yoga and hiking …. Can they be uploaded on your channel or on your website again?
Best Erick

I just died in my sweat tonight! :)

Wow !!! That’s such a cute and cozy cottage :) I would love to wake up with an ocean view like that. It must be incredible.
I haven’t missed a beat with you! Day 3 for me too :) I love this challenge, because once It’s done it’ll be a habit!
Hooorah for amazing zuzana!

much love,
PF

P.S.
You look hot, sexy, CUTE, and adorable all in one with your new hair! It’s amazing! I can’t get over it :) Good choice of hair color hun!

awesome!!!!!!!!!!!!

Is that a new house we spy you in?

Hi !

I’ve been following your workouts for some weeks now and I can see that my stomach is more flat and my arms have more definition. I’ve always been fit because I eat healthy, but I really want to look in shape !

I plan to borrow a friend’s camera so I could take pictures of me every two weeks or so that I’ll send you the next summer. This is my motivation, as next summer I may be going to Corsica. I wanna look my best so I’ll try my best.
I’m a student and I come back to College in September so this is going to be complicated but I’ll keep trying. I have really heavy schedules, a lot of my time is lost in public transports and there is food everywhere around my university … so the pictures chalenge helps me a lot !

Anyway your new hair is great ! With these clothes you look like a sexy commando instructor ! Or maybe a different (better) version of Lara Croft lol…
You look gorgeous with dark hair and blonde hair. Maybe one day you’ll try brunette ?

Thank you both for your dedication and enjoy your new house !

Great workout as usual!!! I love the separate combos, it is fun that way. I completed this exercise in 12:53. I am not sure if my one leg squat jumps were as strong as yours, but I am getting there! Thanks you guys!

Really great workout, congratiolations!
i did it this evening and it was amazingly great!and by the way, i decidet to buy me new workout shoes. can you recommend them to me or aren`t they great?
have a nice day you too!
see you tomorrow for the next workout

Great stuff! Hey guys, I think the videos are great, can anyone tell me what program(s) you use to put them together, edit, etc.? My son is getting into making videos and we’re trying to learn.
Thanks!

I think the dark hair colour suits you REALLY well ! I like it !

Hey Zuzana and Mark!

I live in France and I like very much your blog that I follow since 8 months. I spent one week in hospital but I hope to make soon your exercices again! You are always travelling everywhere, so I was asking myself : what kind of job allows you to do so much trips?
Thanks for your answerback!
Have a good day!
Cocotte

Yeah just done it! That was so hard! I Your push up just killed me. I’m drippingso much it’s incredible. I’m really proud cause my scores are not so bad for a beginner like me. I hed never practised fitness before I watched you on youtube but I think the workouts I did the past weeks are paying. I’m so happy !

So :

Combo 1 5:01 the jump tuck is a killer
Combo 2 2:55
Combo 3 7:53 very brutal
Combo 4 4:15 first time I managed to do all the push ups of a workout without getting on my knees !

I tried this routine to cross train with bodybuilding. You put a great challenge together, I must give you that. I will check back periodically to see what you post. Excellent job.

Combo 1
Jump Squats and Power Push Ups (15) – 3:38 minutes
Combo 2
10 Kick Ups and 10 Mountain Climber Peaks (6) – 2:48
Combo 3
10 One Leg Pike Presses and 10 One Leg Jump Squats (4 on Each Side) – 4:26
Last Exercise – 20 “My Push Ups” – 3:30
14 minutes, 22 seconds Total
Your push ups are so killer. I pretty much cheated the whole time. And with the 1 legged exercises, I broke them up into 2 reps on one side, then 2 on the other side, then switched one more time to finish the 4 reps. I must be getting better, though, even with the cheating because my times are getting closer and closer to yours!

I love the color of of the instructor of the most recent video, it makes her look younger and lovely. I follow her routine all the time and can’t wait for the next release. YOU GO GIRL!

OMG, I love the place! With that view I would NEVER leave!

Hello Zuzana,

A little bit about myself-I am 30 years old, oryginally from Poland(Krakow) currently living in the US (Denver, CO) Doing my best to stay in shape (I am 5.6 and about 118-120 lb)considering my severe case of scoliosis. I don`t give up and I do work out hard! Also, I am planning to become a pilates instructor in the future.

I have a one very important question.
I have started working out with you about a month ago. I get really sore. Sometimes to the point that I cry and I cannot walk or I walk like a stick, which looks really pathetic (especially after 600 reps workout-it killed my hamstrings and my glutes)!

I warm up before my workouts and I stretch afterwards and I still get sore. Sometimes I masage sore muscles with a foam roller.
I want to follow your one month everyday workout challange. My question is: how to do it if I get so sore that I can`t even move the next day?
D0 you get sore still? Did it hurt from the begining of your workouts? What do you do to manage the pain?

Thanks,
Marta

really great views you got at your new settlement :)you are really lucky to live like this. also really hard workout, it’s the second time i do this, and i managed to do it much faster. thank you very much for sharing these with us.

ohh god that workout was brutal….
My score was:
Combo 1- 2:54
Combo 2- 3:05
Combo 3- 7:30
Combo 4- 2:04

Thanks for sharing that, it’s a great pleasure to see you every day with that positive aura and those kick-ass workouts!
Kisses from Greece

Hey zuzana:) i did this workout 2 weeks ago so i did an older one today. I had to get up for volleyball practice at 7 today, and couldn’t do a workout before and be wiped out. When i got home, practice was rly light, but i didnt feel like working out at all.

but then i check out this site, nd your are saying “we are going to workout every day now”

so, with a sigh, i got ready and had an amazing workout. I beat my old pb from the happy halloween workout by 5 minutes!

ps. i beat my pb for this workout as well!

i felt the exact same way when i first started. Our bodies arent used to the amount of lactic acid that these intense workouts build up in so quick a time that we are not able to get rid of it yet, and this creates soreness. I remember when i was so sore, it hurt to sit down! dont worry, just keep going, in two weeks, you wont get so sore. It gets a lot better, trust me:) give your body a day off if its too bad, but sometimes its better to have a light workout (for your body to recover) then to skip it.

HELP BODYROCKERS HELP!!!!!!

My mom is getting crazy cuz i havent gotten my period in a month and ive been doing this workouts for about 5 months and getting my period every month except the last one… I do these workouts 4 times a week im 15 years old weight 51 kg 163 cm and the nutritionist says im perfect about the food and weight….. BUT MY MOM keeps saying its TOO intense for me! SHE WANTS ME TO STOP DOING THEM AT ALL!!!!!!! WHAT KIND OF MOM IS THAT!?!??!

plz help me want can i say to her…. my dad is completely agains her , he loves me exercising. Yesterday she woke me up at 1 am to tell me i should stop doing zuzanas workouts and i slept about 4 hours is that normal?????

Hey Zuzana :) These are my scores
5:34
2:23
8:41

3:31 ( Im proud of myself for having the mentality of pushing my self through this last exercise. Iv realized iv gained so much strength… but no muscles yet to be seen :(

The first three combos were extremely brutal… my scores were better last time i did this workout (about a month ago). But i promised myself that i am going to push myself harder, and for the coming of september’s challenge.

I don’t know if anybody else experiences this, but after every intense workout i feel bloated. I thought maybe i wasn’t drinking enough water, but then the more water i drank, the more i felt bloated after the workout. Iv also been told that my lower abdominal are just weak and i need to strengthen that part. Either way i was just wondering if this normal ??

I love these blue pants. Can you let me know where you bought them? Thank you so much!

Muscle aches come and go, depending on how hard you use them. If you really can’t do one of Zuzana’s workouts on a particular day, try some interval type training, stretching or lighter workouts.

I did the 300 rep workout in interval form. I set it up like the S&M 18 minute workout, so 1 minute and 30 second intervals and did the exercises back to back. Took a short break and repeated it again :)

You are an inspiration for me. Don’t stop your good work.

Thruly Sébastien

Have fun Marta, I saw Gaga in Portland, Or… it was an amazing show! Good job working out… I am also hoping for no more push-ups. ;)

Thank you, Thank you and Thank you.

this is by far one of my favourite workouts ! its not an easy one but thats a good thing.

thank you for sharing it with us :D

Hey everyone. I see alot of comments with regards to having pain or sore muscles after these work outs and what to do about it. First of all lets be clear and say that this one month challenge IS NOT suited for everyone. You may need to take a day or two off every week. Its important to listen to your body and although you wont be part of the challenge you will eventually develop a hard, healthy body. Secondly you need to remember to warm up and cool down before and after your work outs. Here is one of Zu’s warm ups http://www.bodyrock.tv/2010/01/29/start-me-up-warm-up-routine/ and here is one of the cool downs http://www.bodyrock.tv/2010/02/05/stretching-routine/ Also you should take a cold shower after or at least coldish. The water should be at least as cold as swimming in a lake! Lastly I would like to say that often your muscle soreness will go away about mid way into your warm up. Often we become stiff and sore after sleeping and we just need to get those muscles moving to make them feel better, but if your really sore *especially if you have just started* then take a day or two off and let your body recover! Learn to listen to your body, Zuzana cant tell you if you should stop or not only you can! i hope this help :)
Hugz!

czesc, i’m not sure if i remember correctly but, i asked my husband about this once, since i was getting upset that i wasn’t getting sore anymore and working out sooo hard. SO, you won’t get sore after you been doing these workouts for a while. ok, the soreness comes from the buildup of lactic acid, most of us know that part. now, the reason why you don’t get sore once you been doing these workouts for a while is cuz your muscle become more dense and your body becomes better and faster at removing the lactic acid out of your muscles…or something like that lol, correct breathing is also very important and she is very good at that. (she’s good at everything! lol) and since these workouts don’t really make your muscles that much bigger, just a lot more defined you don’t tear the tissue which means you wont get sore, but ….im really just talking out of my ass lol so, powodzenia!

Hey Naughtywed…if your looking for pole dancing excercises check out http://www.liveonce.ca My friend opened up a studio and has videos for purchase. Hope this helps :-)

This was another great workout Zuzanna! Thank you for posting what you’re doing every day, even if it isn’t a brand new workout, it keeps me on track and motivated to keep going. I don’t know you, but I still don’t want to let you down…especially knowing all the hard work you put into this site! Your and Freddy’s work is appreciated.

Here are my times for today:

Combo 1: 4:27 Push-ups were from my knees
Combo 2: 2:00
Combo 3: 8:53 I used a table for the pike press, and had to use a chair for extra help with the one leg squat… very difficult
Your Push-ups: 4:01 Again, I did the push-ups from my knees

I did have to make some changes, I am just not as strong as you. :)

For the people asking about muscle soreness:

What you’re experiencing, in fitness terms, is called D.O.M.S. — delayed onset muscle soreness. It happens because, while exercising, microscopic tears form in our muscle fibres. While this may sound scary, it’s actually an essential part of the process for your muscles getting stronger. They tear only to be rebuilt stronger than before.

Warm up and cool down/stretching are extremely important, but there are a few other things that might help.

1) Foam rollers, as someone else mentioned they were using. This is basically like giving yourself a massage. You can buy these at most places that sell fitness equipment, normally for around $20 and under, depending on the size.

2) A shower. I won’t specify hot or cold, because the truth is, depending on which study you look at, either one can be productive to muscle recovery or, alternatively, dangerous. For example, it’s not a good idea to take an ice cold shower if you have any sort of medical condition concerning your heart, because a cold shower will essentially constrict your blood vessels. Some people find this helpful in reducing inflammation, but others find it downright painful. Your mileage may vary, as they say.

3) Nutrition. Eat to fuel your body, particularly your muscles. Protein and carbohydrates both play an important part in muscle recovery. While fat is included in our daily diets, it doesn’t play a role in this particular area.

4) Hydrate! As if it weren’t obvious, the more you work out, the more likely you are to lose water, and the more you need to drink. 2L/day is recommended for a sedentary person, which is then upped to around 3L/day for an active person.

5) Get moving again. Even if you end up feeling really sore the next day, it’s actually best to move at least a little bit than not at all. Go for a walk, do some yoga, something gentle that gets the blood flowing and it will increase your chances of feeling less sore the following day.

Hi Zuzana,

I am from Australia and i found your website back about a year and a half ago and have been following you regularly. Its amazing how many followers you have! Anyway i am 20 yrs old and Female, as i have gotten older i have notice the Cellulite issue(like most women do).I have always been physically active and healthy looking myself. I am a certified personal trainer and have dead set tried everything. Over the past few months it has slightly vanished but not as much as i hoped for, i train hard and i push myself beyond my limits, as i love the feeling of pushing myself. You have taught me to challenge myself on a regualr basis though which has also helped me greatly at work. I work in a Female gym and i find that on average the women all want the same thing. To lose their tuckshop lady arms or tone their thighs and bum and also their stomachs. My training plateaued and i felt i wasnt pushing myself enough so i started your workouts after a yr of follwoing you. Your workouts are great and they helped me further my knowledge of health and fitness is a huge way. Your site is awsome and has alot of imforation that is useful in many ways. I have recommended your site to alot of People,male and female.And have had great feedback from everyone!

So back to the Cellulite issue, as i said i have pretty much tried everything so i started doing my homework :) i looked up Cellulite and have studied the What,Why,How issues behind it as i would like to really help the women i work with. So with my h/w i found that all the exercise and healthy eating in the world can not rid the cellulite forever there is always the chance of it certainly returning .My h/w found that Cellulite as most of us know is the build up of fatty tissue under the skin to cause the “Orange Peel” look and to seriously rid problem area for good you have to DETOXIFY THE LIVER. Your liver is the most hard working organ in the body,it stores many vitamins and plays an important part in the role of digestion and pretty much clenses everything. The detox method usually has to go for minimum of 10 days, So i have set myself a challenge just like your own to a)-exercise everyday wether it your workouts or a run or my boxing training b)- eat a healthy diet mainly consisting of fruits an veg as it is now but natural and herbal fruits and veg and VITAMINS that are essentially going to detox my liver! This will give me side effects bad or good i can not judge that yet. So i have taken before pics of my body and problem areas and i am hoping to stick it out for at least 2 months and take after pics to see the changes! i plan to write or (keep a diary if you like) about my experiences and my mood about the role in which the liver palys when getting rid of the cellulite and if it actually works..Fingers crossed that this works and i would love to hear form you guys about this and your thoughts on me letting you guys know about my challenge!

Peace and Love
:)

combo 1- 5:15
combo 2- 3:56
combo 3- 8:32
push ups 4:30

I am a beginner so I wanted to make sure I was doing these excersises right. I was pouring with sweat so I had to be something right! Thank you so much!(:

Absoltue boarish workout Zuzana. Even though I saw you sweating really profusely in this workout, I did NOT expect I to be drenched by the end of it. Those “my push-ups” were such a nasty surprise, lol.

Why the cold shower Sabrina?

hey, did you just get your period a few months before you started? If you did, it may have nothing to do with the workouts your period is just irregular the first few years. I first got mine at 15 and only for two months, exactly one month apart, but then it stopped for over a year!! Tell her not to worry, that these workouts are super short and as long as you do only one a day, i think you will be fine. good luck, mothers can be difficult sometimes, i know:)

Hey Zuzana,
i like this combo exercises …its great…can’t beat you but soon :P

Hi Aphrodite,

I’m sorry to hear about what you are going through. I’m not one to go against someone’s mother, but missing a period at 15 is not abnormal. Several things can cause a skipped period, including mental stress.

Secondary amenorrhea is when a woman has not had her period in 6 months (some say 3 months or even 12 months if the woman has been irregular in the past). If you have not had your period after 3 months or more, then it would be worth considering seeing a doctor to understand what the underlying cause may be. Until then, try to stay healthy and happy. Skipping one month is fine and nothing to worry about.

If you want to know what you can say to your mom, I would suggest learning about secondary amenorrhea from medical books and websites and discussing it with your mom so that she can understand it better and not worry too much. Remember, she probably worries because she cares about you and wants nothing but what’s best for you.

Did you all find a home yet?

Best workout site on the internet IMO, ordered a Gymboss Interval Timer and looking forward to the month of Sep and kicking it up a notch. Thanks Freddy and Zuzana!

good video and nice house guys!
what had you eat today? could you tell us what you eat everyday please?

Maybe instead of doing a tutorial for each workout, you could have a library of all the exercises you do with a short video and pictures separate for each one. That way, once you have all the exercises explained, you would only have to do a new tutorial whenever you invent a new exercise, like your pushups, and you could just refer people to the library if they need more explanation than is in the regular workout video.

Thanks Sabrina for the really helpful information!

Oh my gosh this workout really got me sweating (dripping/melting) hahaha

Thats a really cute cottage you are living in right now. Can’t wait to see what your new house looks like! Are you going to be living on the main land in Vancouver or on Vancouver Island?

You look really good with the dark hair and with the blonde!

Funny, I just did this workout. I think that was tuesday, 8/24/10…and here’s my number:
Combo 1 – 4:09:08
Combo 2 – 3:49:52
Combo 3 – 5:49:28
My Push Up – 3:18:28
I did my training from monday to friday. I am really a BodyRock Savvy… Can’t be without. I feel sad if I missed it.
Thanks Zuzie and Freddy. :)

To avoid muscle pains, always start with warm up (stretching) then your regular workout then cool down (stretching again). Aches are normal, just don’t stop workout out but make your next day a light workout. Pains will go away, you’ll see. I’ve been there.
Hope this helps!

Wow! Yes, reward yourself for no sweets challenge. I got that challenge too and rewarded myself. Now, I got used to less sugar, sometimes none at all. :)

I love your new place. Your view is so relaxing. Great place!!!

Zuzana,

I sure miss your random replies to some of our posts! You too Freddie! We need your guidance every now and then!

@Sabrina;
Has anyone gotten a little sick – fluish, heavy fatigue…I had a stressful week and that could be it but I never get sick and had to take 3 days off from the workouts. I could hardly get out of bed. Had sore throat thing a little but mainly just heavy fatigue like I couldnt get enough sleep. Ive worked out for 15 year consistently and eat well. I just never get sick. I like this new workout but wonder if I need to add anything or start slower?
If anyone can relate or share…would love to hear!

how can i loose weight as soon as possible my weight is 75 kg

Yes, but we have to wait about 10 days before we can move in…

Hey Zuzana!

I did this workout yesterday and I was amazed at how much I have improved. I actually did this one once in July as well. Maybe that explains my fast results.

1. 2:15
2. 1:58
3. 4:43 (I have tight hips so maybe my body was telling me to cheat. It seems TOO fast)
4. 2:14

Looks like you have some scores to compete with for next time!

Hello Aus,

I have read up on cellulite as I have the same problem also. The information that I have gathered upon has been the same for me but adding that it is also genetic. My Mother has it bad and I noticed that as soon as I turned 25 or so that I was heading in the same direction. I was active as a teenager but got married at the age of 19 and well family came first and I got lazy. When I started to notice cellulite on the back of my legs I knew I had to get seurious because it looks gross and I’m a very self-conscious person. I like to look good in everything I wear. THANK GOD for Bodyrock (Zuzana & Frederick) I noticed it has been diminished over the past 8 months since following the workouts here. But there is still that little bit that just will not go away. Sigh, I’m there with you and it definately is a struggle but I’m afraid that it just boils down to the lower our bodyfat we have the less cellulite there will be. Keep working hard with your diet and make your workouts intens and I’m sure you’ll see great progress with bringing down your bodyfat percentage. Hope this helps :)

Please explain your thought on the cold shower because I thought that anything that cools your body down that fast after a workout was not good for your muscles after any intense workout. :)

hi Zuzana,,,
I had a trainer last year for whole year straight 3 times a week and i have become very strong. than i could not efford him anylonger. ever since which has been 10 months now i can not motivate myself to work out and i become very week.. do you have any advice how to get back on track. i have been trying to fallo you but you are BAD ASS… and im so jelouse….lol can not keep up with you eventhough the workouts are not that long….. lol
By the way, are you polish,
thank you for you reply….

Cold showers make the lactic acid (what makes your muscles sore after a workout) flush out of your muscles faster you can look it up pro athletes do this all the time it speeds up the rate at which your body repares the tears in your muscles by reduceing inflamation, also I can personally attest to this cold water definately helps with sore muscles… you can also flush out lactic acid quicker by drinking lots of water of any tempature :D.

Thanks you two.

How do you say it in Czech?

Love the cottage!! May I ask what is the rent there? How are you able to find such a nice place fully furnished,dishes and all? Can’t wait to see what the house will be like. Thanks for sharing.

Yes, sometimes mom’s hard to understand… maybe you can tell her to take you to a doctor if she really worry about that but definitely, I don’t believe it’s because you’re doing Zuzie’s workout.. That’s a no-no-no-no…. Well, I’ve been told by my OB-GYNE once not to workout hard if I have a period but she never told me to stop it, just make it a light workout. You’re still young, my dear. You’re probably still irregular… I’m in my early 40 now and still irregular… Oopss.. hehehehehe!! :P

Check with your doctor to make sure (being bloated).

I certainly agree with you. All these exercises are every bit as effective done slowly. Speaking from my personal mishaps If you have any concern with injury prevention fast or explosive moves should be avoided. For example, powering quickly through 10 push ups is way easier and builds less strength than 10 done super slowly. In fact, you might find you are unable to do very many push ups at all to a continuous 10 second count down and 10 seconds up. Try it and see which is harder!

that’s a nice idea. Thanks. :)

You probably over trained.. Slowly down but don’t stop. You may take a break of 1 or 2 days to allow your body to recover. If you’re still worry, better check with your doctor.

I don’t have a hot water heater at my house by choice. Every shower is cold and I really believe in it.

Great explanation, Liana. Well said. Thanks. :)

Hi Aus,

I believe most of the women got that problem. Before I started BodyRock, I was seeing cellulite in my thigh and don’t like it. I resume being active in January 2010 – I walk everyday, 5x/week during my lunch break and later saw BodyRock in Youtube and fell in love with all the workouts. I think I got really serious in late April 2010 and guess what, I rewarded myself with a new leggings and first thing I noticed my thighs got smaller. Those cellulites that are building up, it’s gone. I think those lunges are a big help but again, all workouts here are total body. What I was saying, let’s be persistent to keep ourselves active to feel good and to look good. Yes, the BodyRock relly Rocks!!!! :)

Wow, you were fast!!! Funny, I did this workout too back in June 2010 and I blew up in Combo 3 but managed to forced myself… but this week, I improved too but not so fast like you do. You got strong!!!

Děkuji Vám dvěma:-), or simply Díky!

Yep! Reward yourself. I don´t manage being without sugar all day. And wheter I manage it the other day I have to have something sweet, really sweet! So that I have decided to have some sugar every day. And I eat lots of fruits.

Take care.

It’s been three days and I have begun to see muscle definition. The first workout was brutally challenging. The next day was worse. I could hardly walk..but I never stopped. I did the warmups and cooldowns. Just THREE days and I already see muscle definition in my legs, my abs and chest tightened and my arms are tightning too. My butt looks firm and great in jeans (: This is only the third day and I feel like I have just reached my dream body!

I still can’t fathom how Zuzanna shares her workouts for free. This kind of info is worth thousands of dollars. First, for their immediate effect and second, because the woman behind it is s-e-x-y!

I appreciate you and Freddy taking the time to do this for us. We really appreciate it! I hope our results will be reward enough for you guys!!

Sending love all the way from Tokyo! Girl, you’re universal :D

I love muscle soreness))) I finally found out, where all my muscles are))
And it makes me feel better, because I do all these workouts, if even it doesn’t look perfect yet and I get tired too quickly. No excuses ;)

hi! im needing a little help in thsi, im at age 15 and im loving your workouts :)

Ive been looking thorught your site for my answers since you have to answer a lot but i havent found the answer i’ve wanted. Since i still go to schoool i have to do these right in the morning, when you do this workout or any intense cardio workout do you eat a samll snack like a banana before a cardio? also do you streth or go straight into it?

thanks!

I think the hair is a nice change. Change is always fun. You looked cute in the black top in one video that was not revealing the tummy. It made you top part look nice. I check your site like five times a day to see if there are updates I also write down all the work-outs in a book that often travels with me so i can at any time pick a work-out. You have a qualtiy that attracts people and wants them to know more about you. I especailly enjoy any shopping you do. Waiting for your book , DVD’s , and talk show appearances. Thanks- Suzanne

WOW! This routine is a butt KICKER! I hope one day to be able to keep up with you. For now my goal is to get through all the sets of any one of these. Nice workout!

sorry, spelled something wrong

Yep Lacey got it :D It simple really, like when u get a bump or an injury you put ice on it to take down the swelling its the same with the shower! Now that said I hate cold showers, infact I hate cold period, but I started taking them I cant believe what a diffrence it makes! So I challenge you all to give it a try, set your shower to cold and jump in or luke warm and then bring the temp down. You will notice a huge diffrence in recovery!

Well Q I cant honestly say I know what it was, sounds like you picked up a bug and it probably wasnt related to your work out. If it happens again I would see a doctor just to make sure it isnt thyroid or something serious. These works outs are fab cause you can jump right in and just modify them to your fitness level or go to the “WA” tab and there is a beginners work out there, I think it divided into 6 parts and I would do all 6 parts once a day 4 or 5 times a week when I first started just to build up my confidence :D After 6 weeks I jumped in with Zuzana and now bodyrock is my crack! LOL.

Aww your welcome :)

Díky vám oběma ;)

I’ve been watching your videos for a while, and just this past Wednesday I was daring enough to try one….and damn! it was tough (which I fully expected) but I made it through! I did another one today and it was great…brutal but great! I think I can finally get back in shape…if these short intense workouts give results then I’m all for it because I’m very strapped for time. Soooo….really just wanted to say thanks!

Really well put Liana! Awsome post :)

@Mercy:
its a vacation rental Im sure.

Wow I was really slow at this one today. I was focused on my form alot and I kept losing count so I think I did some extra reps :D
combo 1 5.17
combo 2 3.43
combo 3 12.36
Finish 4.32
Next time Im gonna be way way faster! :D

Thanks Sab!!

I did this one last night, 3 workout I do, really enjoyed it! I’m like a diesel machine, I always find the first reps really hard and I usually speed-up after, maybe I’m not warming-up enough. I have to say your push-ups killed me!

Combo #1 – 4.25

Combo #2 – 3.12

Combo #3 – 7.43

“My Push Ups” 4.25 and many tears!!!

Can’t wait to do the next workout, still have to wait an hour though, have to finish some house cleaning!

This was killer! Combo 3 was brutal, both exercises were really tough! My ass is officially whooped.

Oooh…great challenge!
1. 2:40
2. 2:27
3. 4:57
4. 1:42
The one legged bit and the jumps got a bit intense!

Just did this as a study break and now I’m spent! It makes studying not seem so bad :P

Thanks for the translation. Just to reciprocate, being that I am of Filipino descent. “Thank you” in Filipino is “salamat” (pronounced as: sah-lah-maht)

Thanks for the translation. Just to reciprocate, being that I am of Filipino descent. “Thank you” in Filipino is “salamat” (pronounced as: sah-lah-maht)

And díky vám oběma for all the inspiration ZUZA & FREDERICK!!!
(been to CANADA loved BC & victoria, still got a bunch of loonies in my dresser for souveneir ;)

PS: I hail from Buena Park, CA and looking forward to the Sept challenge! So as they say before a battle: “If God is with us, who could be against us?” I have my first aid kit and hot/cold compress ready ;) haha.

11:47…i am so amazed at my progress because back in may when i did this workout for the first time it took me almost 20 minutes! and i couldn’t even do the 1 leg jump squat- i had to hold a chair for support! thanks for a killer workout,
elise <3

hey theresa. i am 14 and i do these workouts early in the morning before school too. there is a previous article that zuzana wrote that said if you have little time to do these workouts, you should eat a fruit thats mostly water 20-30 minutes before you workout. a banana is a more dense fruit so i would try an apple or orange instead.
here’s the link: http://www.bodyrock.tv/2009/07/29/what-is-best-to-eat-before-a-workout-and-when-should-we-eat-it/

Saludos Zuzana and Freddy!
It’s been about 2 weeks since my last workout, I lost my mother recently and it was a 360 degree turn for my life. I was so stressed, sad and a bit of everything. I even lost weight from the ordeal. But I can happily say I am back to my homelife and here with you all looking up the challenge workouts. I sit and study them so I can get back into the routine and I have to say I missed you all so much too! You have become part of my healthier lifestyle..and I am here to say…no matter what ups or downs we face daily, life goes on and it counts tremendously if we just pick up where we left off. So on that note…back to business, love, life and family! Muaaa!
Carinos,
Barbarita en Puerto Rico

How realistic is this workout routine for a middle-aged individual (with a “truck driver’s gut”) wanting to completely eliminate his belly? I’m sure it will do wonders – but can any exercise routine honestly totally erase all of the fat in a person’s mid-section??

Hi Zuzana and Freddy!!

What island are you on? I don’t want to be a stalker, but I am on Mayne Island right now, my parents live here, and I would love to meet you/ get your aurograph/ get a photo/ die from excitement LOL :)

Can’t wait to see your new house :)

Krista

It takes time, you have to keep at it, be active and try hard! Choose the variation that best suits you (beginner, …) and try to do it proper way even if it’s slow and hard.
Eat only as much food as you can burn so it’s not storing as fat.

Wow good to hear from Filipinos here also! I hail from Manila btw. Keep on Bodyrockin!

I killed it today Zuzana!
Back in June
Part 1: 2:28 – 2:52
Part 2: 1:48 – 3:44
Part 3: 4:30 – 4:29
Part 4: 2:02 – 2:24

Can’t see going faster in part 3 without form suffering but, it sure is exciting to see improvements in speed, strength, and agility tho!

The second time was done back in June it just didn’t come out right in my comment.

1 : 1m30
2 : 2m
3 : ?

i was so exhausted but great challenge !!!

Hey guys,

I’ve been visiting your site for a while but for some reason I couldnt get into the workouts. I love working out and do 6 days a week. I’m so happy i found this work out. It was to hott for me to run outside today and i wanted to do some toning and this was so perfect. It really kicked my ass and i feel great! thanks so much, hope you post more like this.

Dana xo

Hey,

I started doing these workout a few weeks ago..I love each and every one of them..Im not overweight and im not looking to lose weight..I just need a little tightning on my butt and abs..This perfectly describes the workouts i need..Lately i realized that instead of getting tighter on my butt it looks like i gained a few pounds..Does this mean that im not doing the workouts right?..Am i doing something wrong?..I did not change my eating habits..

I would appreciate any advice!..
Thanks,
Libby

Hi Libby,

You can’t gain a few pounds without consuming more calories – eating more than you should. Exercise itself will not result in weight gain.

Wow, Janet! You’re tough. I live in Colorado, so hot water is a must. Do you live in the tropics by any chance, or you just an amazing woman?

WOW I had to comment on this one…it was insane! This was almost as mentally tough as it was physical.
My times:
Combo 1- 3:37
Combo 2- 2:49
Combo 3- 5:29
Zuzana’s Pushup- 2:00

I had to alternate legs on Combo 3, 1 set left 1 set right..my legs were dead after the jumps!

Thank you for the explanations at the end. They are so helpful for beginners like me! :)

Wow! that is brill!

1- 3:35
2- 1:56
3- 5:48
4- 1:52

hey its sep 20 and i made my mind to work out i found you on youtube and i try the excireside (sory for the super misspell but just want it to say THANK YOU as a benginer you rely broke it down and it help me alot and you keep up the motivated spiriti my self had escoliosi which is a extra bone in my lower back and this work out help me alot to feeel the burn. i am 156 pound and 22 year old i dont work so like you say actour have all the time to work out that mean i gat all the time =D thank alot!!!!!take care and i know i type with out the( point at the end i am working on english (spanish blood)hehehe take care, hey this may sound weard and what so but my internet is going soon so maybe i wont get to see it but you should make a cd for with out internet, well when ever you fine it right time to do that plz email me lol ill try to figure it out to see the email k LOL i talk alot huh ill shh know take care and many many many blesseing form me and god (sory for any that doesnt belive in god didint mean to offend)

yeah i just did this workout, though i was a sort of drained and didnt do the push ups at the end.

combo 1:3:52
combo 2:3:50
combo 3:4:50

Total:13:02

i wanted to know how often to do this workout. everyday? thats what a was planning on because i want to focus on toning core and other areas. or should i alternate this workout with another abdominal workout every other day?

1. 4:03
2. 3:40
3. 4:50
4. 2:58

Workout breakdown:
#1. Jump Squats and Push Ups – 15 reps – my time: 4:35
#2. 10 Kick Ups & 10 Mountain Climbers – 6 reps – my time: 2:21
#3. 10 reps of 1 Leg Pike Press & 10 reps of One Leg Jump Squats – 4 reps each leg -
my time: 8:19 (I had to alternate the legs cause it was dead after the jump -
my jump wasn’t quite one leg, more like 80/20
#4. 20 reps of My Push Ups – my time: 3:16 – I had to drop on my butt everytime I
turned over to do the other leg push ups.

Total time: 18:23

Jump squats and pike press were the ones that pretty tough for me. I had to take lots of breaks in between and kinda cheated not squatting low enough.

Finally did this one.
1 – 4:49
2 – 3:00
3 – 6:55
Last exercise – I only managed 3 before my wrists gave out. Did a 45sec plank hover and collapsed in a heap :)

The third combo of this exercise is a killer!! xD

Combo #1: 3 minutes 1 second
Combo #2: 2 minutes 43 seconds
Combo #3: 5 minutes 14 seconds
Last Exercise: 2 minutes 34 seconds

i really enjoyed this workout today! i remember doing it for the first in January, when i was only starting to bodyrock. i lost my old unfortunately, but i still can remember how painful the push-ups were for me and that i replaced one-leg push-ups in the last combo with normal (half-way) push-ups back then.

so today my score was:

Combo 1: 3:02
Combo 2: 1:43
Combo 3: 4:53
Combo 4: 2:50

this was a complete burnout and exactly what i needed! thank you!

I did it today and the 3rd combo is very hard for legs & butt !
In more I made a mistake I did only 4set with alternating legs. And when I saw my time I knew there was a problem ! So I restarted this one in proper form, 4 sets on each legs !

My score is
Combo 1 :1.47min
Combo 2 : 1.20 min
Combo 3 : 4.31 min (horrible!)
Combo 4 : 1.10 min

The title talks about “abs” but I I have to tell that I didn’t fell them really work with this one, more my butt and shoulders ;)
Just before this one I made “OMG sexy body wo”

ahhhh! i beat my scores!!! :)
first time and second time:

combo one: 2:59  ;  2:36
combo two: 2:05  ;   2:22 (ok, so that one wasn’t so hot)
combo three: 10:30  ;  8:42!!
combo four:  2:49  ;  2:02
plus a burpee for erin :))

thanks :)

ps, i looked, but my abs still don’t look like that :D poor things; they’re trying…

9/8/11 lunchtime workout: This was tough!

part 1= 3:50, all full pushups
part 2 = 2:10
part 3 = 7:07
part 4 = 2:50…all on knees. 

Total = 15:57

I did this one today!
Combo 1 : 3:28:81
Combo 2 : 3:19:66
Combo 3 : 7:58:16 (switching legs)
Breakdance push ups : 2:15:59
pfew!

I’m amazed I pulled this off today. I was throwing up last night and still feeling sick earlier today. but i got through it even though I felt weak. 

combo 1: 4:28
combo 2: 3:15
combo 3: 5:32
My pushups: 3:39

14’15″ Wow, it’s the first time I beat Zuzana’s time! I must be really making progress. After yesterday’s sets of Jump Squats my legs are dead today, so I almost couldn’t do the Knee Tuck during the last sets of the first combo. Thanks again for a great workout!