BodyRock.TV

Great workout! I love the end, Callie is so precious!!

Hi Freddy & Zuzana.

I have a question for you that I have been thinking about for a while. I was just wondering how you guys can afford to move around and travel as much as you do, I mean you don’t seem to have regular 9-5 jobs.

Anyway, love your site and everything you guys do, I’m a big fan=)
Take care.

I Love this workout! Cali at the end says it all after a challenging workout like this. And by the way my 90 lb. Lab whose all muscle and will be 12 yrs old in two weeks is my walking partner along with my husband. Indy (my dog) loves to stretch out on the floor like Cali did after our long walks. Thanks again to you & Freddie for all you do to promote health & fitness.

This is very nice advice Zuzana. Cali listens:)

I have a rant…I bought the guy at my gym a gymboss timer and all I asked is for him show me how to do the math and understand it, since you do it more then one way. He totally blew me off. But he loved the timer took it and uses it and even uses your workouts in his boot camp!

Zuzana, I also watched your stretching routine for the 1st time today and I’m going to included it into my daily workout routines. What do you do for a warmup before you start your workouts?

Oh, this is timing… I was choosing which training I’m gonna do today (Saturday, 8/28/10). I’m gonna do this now. Thanks to you both. Enjoy your weekend. :)

Can someone show me how to set my timer… I’ve tried… but for the life of me I can’t figure it out…

Thanks,
Sandra

I have a question about the over training subject. I am doing that month challenge of working out everyday. But than you brought up the over training part. I go to work about 4 days a week from 3pm-11pm and I work at a nursing home so I’m always walking around and on my feet all night, lifting people and all that good stuff. If I do my workout on the days that I work, is that too much?? My body doesn’t feel too burnt out yet, so that’s why I’m still working out even on the days I work. Please tell me what you think. Thank you hun!

Hello Zuz! Hey,I just wanted to ask you: Are those tennis shoes working for you? I want to get them but I would like to know first if they are good…Thanks ;)

Hi Zuza,

Thank you so much for taking about “the sore muscles” subject. I just finished today workout! It was tough and I had to make a few small modifications due to my scoliosis. But I think I did really well. I will take a day break tomorrow. I think I am doing much better compare to my first week of workout (which was really painful) today I am sore but I can handle that (it is a good kind of sornes).

Thanks again for a great workout. I am looking foward to working out with you next time.

Marta :)

OMG i cannot wait to do this one! You have put together another amazing workout Zuzana!!

BTW Im still in this challenge to try to every day! I will stop if I think I need to but as of today Im still going strong!
Thank you so so much.

hi zuz,
i love your workouts, really i thankyou so much, i got little free time from school but your workouts are so good to me, im having problem with the strenght on my arms, so much problem with exercises as triceps pushups, leg elevated pushups even with the dive bombers, how do go suggest i get strenght in my arms in a effective way?

Do you think it is “safe” to do this intensity everyday? I have been doing this for about 6 months now and have seen great results.

I’m just a little concerned because, well, I have never had regular menstruation, but since I started doing this I think my periods have stopped completely. I have lost weight certainly, but reading up about it apparently this isn’t because I am “underweight” (according to BMI) but because either I do excessive exercise or don’t eat enough. I personally think I eat well, but I also do not want to stop doing these exercises because I think they’re great! Not having a period at all apparently increases my risk of osteoporosis and means I require more calcium. I’m sure this isn’t the only risk though.

Have any other women experienced this problem? Or does anyone have any thoughts on this? I’m very happy with my current lifestyle and don’t want to change, but if this is a massive health risk….

Yay, brilliant!! I requested membership on facebook, it’s going to be fun to have our community where we can rock our bodies and our world on an everyday basis :)

Freddie, how’s your foot, you never mentioned how your recovery went?

P.S. Can’t post with my facebook page where it says ‘website’ for some reason?

Lots of love xx

Cant wait to try this workout!! i did the sucker for sweat workout earlier today and it was great. I love how u have potatoes for your pic on facebook lmfao i hope u accept me, my name is Rebecca and i do your workouts on a daily basis.

BTW, i Promise to sweat once a day this month and stay active til the end of september. When school starts, i will be getting up at 5am everyday to have a workout. On the days i dont workout, i will be having a volleyball game or practice and they are always very intense. The games are brutal, espececially at varsity level. You never stop moving, but its so much fun.

;)Rebecca

Dear Susana,

I am so glad you addressed over training. After 2 days of your workouts (& I am active everyday anyway) my whole body is in pain…

I was about to push through the third workout but then you stopped me by telling to listen to my body.

I am going to watch your workout routine, learn it, write it out for myself & save it till tomorrow.

Thank you for inspiring me, Luba Lee, FNP

Hi zuzana & freddie!
Another great workout! I will try it tomorrow! I joined the group on facebook!
I just wanted to let you know that i posted my workout on youtube:) I was shy at first but then my sister told me it’s nice, upload it! and so here is the link:

http://www.youtube.com/watch?v=DUoZ9uJt19k

I hope it’s nice…. I’m not like you but at least i try:) I would like to post it as a video response to your previous video, as it’s the same workout, do you mind?? I hope you watch it too, i’m nervous and excited:) Maybe you remember me from my photos, i was in the last update of bodyrockers session:) Thanks for everything!
With love,
Rhayna!

Was just wondering if you eat before you Interval/ HIIT training or after?

WOW this workout kicked my butt!! i loved it:)

cali is so cute . . . I love him as well as charlie…

Hey Zuzana and Freddy. I was also reading some previous comments on injuries. I do agree that sometimes breaks are needed, I learned in a course I took, your muscles need 24-48 hours rest (different muscle groups. I consider myself to be really active, and even I feel the soreness the day after some workouts. But stretching, rest, and proper nutrition always helps recovery. I think a great challenge for you two to try out is, maybe once every two weeks(just like you mentioned) you two throw in something different. Like a jog, run or a Zuzana and Freddy Yoga video. If any of you have a BlackBerry, Ipod, or Iphone I also recommend the App MiCoach, I know you will both love it! :) Awesome workout video, I love your variety and creativity of workouts. Thanks for sharing all of these :) I’m really looking forward to doing it on Monday. (Saturday and Sunday are different training) Keep up a healthy and joyful lifestyle!

One Love.

I like the idea of working out everyday for the month of September! I think that’s an achievable goal. I am also going to pick days of the week to change things up by going for a bike ride (even though I bike to work every day) Today my husband and I are going to do a light workout and then go to the local dive tank for some scuba diving, can’t wait to see how this challenge works for me!
I’d love to see before an after pictures of everyone who completes the month to see what kind of results everyone gets!

Hey Zuzzana & Freddy!!

I’ve been doing your workouts on and off for the past 2 months now!! I love the variety & easy to fallow descriptions!! I’m an avid BodyRocker & recommend you to all my friends!

I’m super excited for the new 1 month challenge! So true to listen to your body, but I’m so ready to push through & do my workout every single day with you & all the other Body Rockers!!

To keep myself on track & in a daily routine. I’ve decided that each day, until the end of September. Right after I do the workout, I will be linking it to my Facebook page! I’m really super excited about the challenge!! :)

SINCERELY ZAC!

PS take pictures of the whales from your window if you get a chance!!!

What was on the ceiling??? A fly? Zuzana never missed a beat! LOL

HI zuzana!
i have a dilemma. My elbows don’t lock straight (i know it sounds weird) but when i extend my arms, it looks like i am slightly bending them. anyways, while i do planks, or reptiles, or this elbow knee tuck plank, i feel it more in my shoulders than i do my abs. I DO feel it in my abs, but when i stop to take a break it is because the front of my shoulders can no longer hold me up. i have been doing your exercises for about 3 months now and i have seen some improvement in my physique and i absolutely love your workouts. Its just that i would love to have abs like yours one day, but doing planks totally tired my shoulders. Also, when I do the very low squats, my knees crack and i feel a little bit of soreness in them. Would it be just as effective to just do 90 degree squats in place of the super low squats that you do?

Hi Zuzana and Fredy!
I love BodyRock! Your workout is great but to hard from me. I have 27 years, 162 cm and 90 kg. I no this is too much for me and was working. Pleas give me easy workout.
Sorry for me english.
By By
milo

Hey !

Awesome workout but I’m still struggling with the squats… I can’t get down as low as you can… notherwise I fall upside down lol.
But one day I’ll do it !

Bisou !

hey

Hahahaha,supercute Cali! Love how you explain every workout so detailed, with pics and vid. Couldn’t be more perfect!! Anyway, I wake up with you and go to bed with you. in the morning i check what workout i am going to do and at night I have to check for updates :o).

Love everything you do, keep it up and thank you so much!!!

thxx 4 the modification i try 2 keep with your workout as i can
thx again

Thanks! The “How to” videos are a great addition!

I love watching your videos, not only for the workouts, but for your great personality. You bring a smile to my face! Thanks for that :)

Your Newfoundland Fan

PS. I can see advantages of having the Gymboss Timer but if you do your workouts in the same room as the computer, it is an alternative.

Pretty hard to remember the awesome workout when we have to look at those beautiful little brown eyes, Callie!!!!!

Hi Zuzana and Frederick,

I just want to say that you are great!!! for making the pictures plus the tutorial video, I think many people will be really thankful, because we can see how to do the proper form of the exercises and the modifications for beginners.

Thanks again for your effort and time
Arianna

i love your new hair!! Sou paei telia!! (great choice!!)

Have you noticed your strength coming back yet? I went on hoiday several weeks ago and it took a full week to get my strength back

Very nice! Many people can not sustain this intensity daily for 30 days, especially if they are beginners or special population (knee injury, etc). So, nice job telling your viewers to listen to their bodies. Unfortunately, a lot of people don’t know how to listen or what certain things mean. They don’t even know signs of over training and how this can affect a lay person or athlete! So, kudos recognizing that this can happen. Keep up the great work!

haha i liked the ending with callie :) i’m going to start the September fitness challenge though on the first of September. For the past week i’ve been walking to and from school which is a total of four miles, but I have no other choice, and I really enjoy the walk. On the first i’m also going to do a sugar free diet too (except fruits and vegetables) because I’ve been eating a lot of sweets lately, and I need to get out of that habit. Oh, but i have one question for bodyrockers out there; if you were ADDICTED to sugar, did u find a way to quit. haha i know it sounds weird, but i know someone who REALLY cannot live without sugar :P she even gets wicked crazy after she eats it, almost like it’s a sugar high! I would really like some advice on this though :)

thanks,
d.

How do you know when your overtraining?

My hubbie joined me today for the first time and I was so proud of him. He has been wanting to loose weight after he watched me loose 80. It took some time to conveince him to do this but when he saw sean and freddy doing these exercises he decided why not. So we did it together today. It was FABULOUS! What is great is that you can modify to your level of experience, strength, and the amount of reps you do. We are going to take pictures, measurements and weight then evaluate next month. Thanks for being a great inspiration. We feel blessed to have found you. You Guys Rock! Thanks

I have been looking through your videos and I am really inspired! I have a son and am only 20 years old I am pretty upset with how my body looks right now and think some of these will really help!

I’ve been mixing these in with some of your older, less intense workouts (like Summer Fit). I do these workouts when I feel like I really need a challenge, which is usually ever other day. Then I’ll do a Summer Fit workout when I don’t want to over-work my body.

I just wanted to say that one of the things I love about people who really care about fitness, is that they understand how much work it takes. I started doing these workouts at 47lbs overweight, and while I WAS active, and had some muscle to build on, I couldn’t do all the exercises. I’m now down to only needing to lose 27lbs, and I tried the powerup thing for the first time, and while I’m obviously not great on form, I CAN do it, and I could NOT before.

Having a community, even one as removed as this, where kindness and understanding are the norm and everyone knows how hard it can be, has been very helpful in my quest for a healthier body. I’m not there yet, but for the first time in my life, I actually believe I can get there, and so I wanted to share that and say thanks to everyone here, and thanks to Zuzana and Frederick!

I would just like to say that you are such an inspiration. I aspire to have your form, I am absolutely in awe of your ability to maintain such crisp form throughout all of your routines. I am practicing to have your poise and grace.
Also, I think that you and Freddy should start a cult or a commune on an island somewhere, I will be your first member and this will be a fitness cult and you Zuzana will be the cult leader :) I really think you should consider it just don’t charge an admission fee keep it free and each member will bring something unique to the cult for us all to learn! Of course I am joking but if you did start it I would seriously relocate to learn from you :)
Thank you for your time and dedication to this, I have seen such amazing results from your workouts which keeps me coming back on a daily basis to try your new challenges and workouts. I am addicted but its the best addiction I have had yet!
Thank you

Thanks Zuzanna> Hardly we can find a personal trainer who givees free lessons online.You gave me inspiration not to be lazy and dosome cardio workouts.
To all who is in body rock.tv.
Zuzannas workouts are chalenging and if are really new, have heart problems try to slow it down but do it. I am in sport in whole of my life and her workouts are on my schedule as the third part, after my heavy weights workouts, and may be yoga, body pump, or kickboxing. I love her workouts because they are combinations and not boring and you just have to do it without stoping. When you stop doing hard workout brain get impulses of lazyness. All BIG champions were champins because they kept their everyday trainings even over beeing already sqeezed and breathless. So KEEP DOING and the rezults will come itself.

Hi Zuzana,

Just thought I´d attach this link for anyone who´s interested. It´s an article that talks about healthy drinks and their benefits. I found it really helpful.

http://health.yahoo.net/experts/healthieryou/tired-water-read

Anyhow, love the workouts that you are dishing out, keep up the good work!!!

Best Regards,
Bodyrock junckie

I am really enjoying this new challenge. I never skip a workout because I feel like I have accomplished something when I complete one of your workouts. I have gained a lot of strength thanks to your workouts. I was not able to do any push ups and when I did this workout I did 4 rounds of regular push ups and then the rest on my knees which is better than before. I like how the workouts are both challenging and fun and are always different.

Thank you both so much for your hard work and all your tips and advice to be happier and healthier.

I wanted to post my scores. I was a little slower than Zuzana, but I don’t think i did all that bad.

Part 1 – Push up and side plank jump 6-4-4-4-4-5
Plank elbow knee tuck 8-9-8-7-8-7

Part 2 – I completed 9 rounds. I do not have a sandbag but I used an 8 pound weight.

Part 3 – Jump squat 12-13-11-10-11-11
Side Crunch 7-8-8-7-8-8

Thanks again!
Sam

cool workout thanks!
hey it could be a nice idea if you tell us what did you eat during the day just to know it please :D thanks zuzana and frederick

Can you tell me how to use your Search bar effectively? Whenever I try to search for a workout it wont take me anywhere.It always says page not found. I’m wondering if I could be just entering it in wrong…
Thanks

C.C. that’s a great idea! i’ll have to do that and see the results afterwards :D lol

HAHA love the dog at the end! So cute, you guys are too creative! Cant wait to try this workout, I am sore today from working out 3 days now so I may need to take a break tomorrow like you suggest.

Hi!

I have always been a very active person, but for some reason I stopped being active for the past 18 months. I gained weight and it was really depressing for me because I have always been lean and my arms and back toned, then I started to see cellulite on my legs and flab developed on my flat tummy. I have been trying to motivate myself but always procrastinate. It was just SO HARD to pick myself up.

About three months ago, I was looking at Youtube and saw Zuzanna’s videos and then checked out your site. I got hooked! Watching the videos and reading the comments really had me motivated! I even loved the travel videos. I wanna thank and congratulate you guys for this amazing site. No pretensions, just kick ass workouts and real people. Just watching and reading has motivated me to workout again, I have started to do some activity at least 5 times a week. And finally last month I tried one of your exercises, my muscles were really sore but I loved it because it was a good kind of pain. I have read about HIIT before but now I have your site to refer to for videos and workouts. I can see results in my arms now and I loved it that I feel strong again. The best thing is, I can actually see my abs again! My friends tell me I lost weight what did I do? I say – Bodyrock.TV. Sorry for blabbing, but I really wanna thank you guys for being such an inspiration!!

Best regards,

Eloquently stated–I feel the same :)

Consider getting a Facebook page; groups are no longer current. You can grow your fan base much faster. This, of course, assumes that’s one of your goals … which I loudly cheer for :)

Hi,

most of Bodyrockers talk about overtraining. Could somebody tell me why is it so bad? OK, I understand when muscles pain (I know that really well,lol). But I always choose easier workout (or just modify Zuzka´s workout) and do that. After that I feel great – muscles still pain but not so much and the main thing is I DID A WORKOUT.

Take care and thanks for answering

Zu, what sandbag do you have, that with minimum capacity 15lbs and maximum 45lbs??
How does it work? Do you simply fill in sand in it or is there any special sand to fill in?? Thx

Very inspiring stuff..
It’s just that I am trying to shed 60 pounds and can’t do those very hard workouts.. Do you have something for the beginner ?
You know something less strenuous..
I’d really appreciate it

Sincerely

Pete

It’s so great that we can all share this experience together, even though we’re not in the same country or even on the same continent! Thank you all for inspiring me and everyone else. We inspire each other!

I’m doing this workout today, and have been doing every workout since the challenge started. I also do yoga for 1 hour (not every day, but 4-5 times a week) and I think that it helps to prevent sore muscles. Sure, my muscles are a bit tired but they neither hurt, nor stop me from going out to do other things. :-)

Peace & love! //Gabriella

Happiness comes from within.~~

Hello Zuzana, thanks for the very nice workouts.
One question: have you put on a little weight recently? You seem a little less ripped than usual…what is it due to? Have you changed your eating habits including more daily calories?

HEY LOUISE I HAVE THE SAME PROBLEM WITH PERIOD! i am desperate because it´s 4 month since i haven´t got it! I´M AFRAID THAT IT WILL NEVER COME BECAUSE IT CAN HAPPENED! i went to the doctor and he gave me antibaby for 21 day! he said that it might work! you can write me at my e mail adress and tell me more rcarmen160606@yahoo.com

Great workout again!!
It was really hard, but when I do my workouts It feels really good.
Thank youu guys

Uh-oh here we go. Let’s do it.
Cali loves soaking the mid-morning sun.

Hey Geddy’s Mom,

Go to this video on YouTube, it will give you instructions on how to work the timer…..

http://www.youtube.com/watch?v=Eoz3TbSbt1s

Dee
Aussie Aussie Aussie, Oy Oy Oy!!

:)

I do not have forces)))

Yes. she does.

Hi go to youtube and search for gymboss and there you have step by step how to set it up good like

Hi Zuzi I like to ask if you plan any again Gymboss Contest or any othere contest.Thank you
Stania
I have post today my coment whit my score but I can’t find it anywere.I have enjoy it this workout and can’t await for tomorrow.Nice place you are live in very modern.
thank you

Zuzana,, Zuzana, im crazy loving you!!!!
wow, my legs are shaking now, after the workout. i did it with 16 kilo weights. here are my numbers:
part 1: push up:: 7-5-4-5-4-4
10-8-9-8-10=-8

part 2: 7

part 3: J.S. :12=9-6-9-6-9
9-10-9-10-12-11

thank you, have a great day
Tali

Ohh Cali looks so cute resting :)) smiles………..

Yesterday was brutal, Zuzie~! But I am surprised because I thought I wouldn’t be able to finish, and I DID! I get stronger everyday thanks to these workouts. I come back from no net to find you a brunette and Freddy to be injured. I hope he’s nursing that foot! I can’t wait to try this workout today.

Hi Louise,

I stopped having my period also when I was about 18 or so, likely because I was working out 1-2 hours a day. When I cut down the amount of exercise and gave myself 1-2 days off, my period came back. I’m fitter now than I used to be, so don’t think it means you can’t still look great! Also, you may want to see a doctor in case your hormones are out of whack.

All the best!

Just letting you know that the first video was not loading for me. Even when I went to Youtube to watch it >: But the second one was O_o

Awww, Cali! So cute!

Hello Rifleman11000,
Zuzana usually does this warm up routine.

http://www.bodyrock.tv/2010/01/29/start-me-up-warm-up-routine/

Hope this helps! Take care!

Ive been doing this workouts since march but more reagulary since about 3 months….. Since february my period has been completely regular but on august i got a really weird period of 2 days and im waiting for sept to get my period…..

I honestly dunno why this happened cuz i do this workouts 4 times a week eat healthy and have a healthy weight. :S

Hi there :)

This was fun and brutal =D Just wondering if you’re wearing the new shape up shoes and how those work out for training? Any stability issues there? Just curious! Thanks for all the work you guys put into your site….my husband is military and we’re always on the go, so having my portable “gym” is great!

Last question, did you ever have trouble in Europe with the walls/door frames being too thin to securely hang your pullup bar? Where I last lived I rigged wood blocks to hold it in place, but as we’re only in this appartment on a temp basis I don’t want to put nails in the wall ;) Thanks!

zebie ~ behold the power of stripes!

What means excessive exercise is all a relative thing for each person. If you can find a way to get your periods back and regular (without birth control pills) you would be healthier. I believe it is tied into body fat levels for some women; it is your body telling you that you are not in good “shape” for the stress of childbearing, which is part of the design of the female body and something very important to listen to. I know many women who would lose their periods relatively easily with exercise and others who seldom had consistent periods and were not athletic at. There is no consistent pattern, but is is better for your body to have periods.

I watched your video and loved it…you look terrific and glowing with health! I appreciate you are not too thin!

fatigue, aches, lack of enthusiasm, sleepy, hungry for carbs and sugars, sore throat, you name it! It’s up to you to figure out if it is overtraining or laziness!

I have a hard time telling, so I always do something every day (yoga, jog the dogs, run, surf, etc) but I definitely vary the intensity depending on how I feel. I can always tell in the first ten minutes of a run/jog. If I stumble over my feet and feel winded and sore I slow it down to a shuffle and enjoy the scenery. Maybe take a nap later and make sure I am eating well with lots of fresh food…not ice cream LOL

If you want to get more technical you can take note of your resting pulse when you first wake up. On days when you need to rest or take it easy it will be higher than usual. If you can discipline yourself to do this it is simple and totally accurate.

If you are too sored and no luck of doing something or even exercise it means you are overtrained.And take a weight that you can repeat it 12 times then this weight is for you. try at first 12 times then make a conclusion which weight is comfortable for you.

Cali really said it all.

Can I give an advice?To learn how to do proper squats just put some height under your heels so you will be higher on heels toes down. did you get me? it is hard to do proper and low squats if you are not naturally too flexibale. so try this.

Zuzy I would like to add the number of the workout it will help to keep track.
So this is the number 4.

Love what you are doing! Enjoy!

sweet little cali gets me with her cuteness once again.
I am about to do this workout with some modifications because I have no sand bag and I am trying to build muscle, I am already thin and lean and want to bulk up a little.

the first round I did the jump push up same as you.
the other I did elevated push up tuck

the I skipped 3 minutes straight non stop

the last round I did squats with weight think 20 lbs

and hanging leg raises.
got me sweating

Another great workout! Thanks Zuzana and Freddy!
I have been doing your workouts for almost 2 months now and already do I see change. I feel stronger and much more energized. ;)

I sent a request to join your facebook group so if you get a request from Josefine Charlott thats me!

In the end of the video, Calli looks so adorable!

My best wishes to you guys!

really fun!! Great workout while the kids were banging on the door,hahaha.

yeaaaaa about that, NO. Need your eyes checked? Rather maybe we all should put ourselves in front of the camera every day to be scrutinized :/ You rock, as always and I think you look more cut now than in the stretching video…bodyrock on!

I mean REALLY???? People like you are why women turn to eating disorders! What do you want her to be, photo-shopped??? The woman is in insane shape and looks HEALTHY. Skeletons can’t lift sandbags.

Sorry….major pet peeve about unrealistic standards in the world which mess with peoples minds :/ Rant over!

Hi Louise!

I read in some running book that when a woman over trains (I think this depends on an individual’s capacity), or doesn’t take in enough calories, her body shuts down some functions (like menstruation) so it could focus on using its energy stores for your workouts. So either you take it a bit easy or eat a bit more. That’s one idea. Or you could currently be under some stress. Still better to consult your doctor about this, it could also be your hormones as Canadian said. Good luck and keep on Bodyrockin’ :)

Hello!
Again, great workout! But I was wandering if you could make a workout which does not involve a lot of jumping – for those of us who live in buildings with neighbors all around us, who like to knock on out doors every time they hear a loud noise :P
That’s just an idea..

All the best,
Eva

Saturday PM my friend, my son and myself did the work out
My reps were as follows
Part 1
push ups 6, 6,4,6,6.5
Plank 10,10,10,12,9,10

Part 2 lost count

Part 3
Jump Squats 12,10,10,8,7,9
Side Crunch 6,5,6,6,7,6

Had to do slight adjustment so not as difficult as Zuzana’s workout, but was tough!! Feel great today!

Cali is just too darn cute!!!

Hej Zuz!

I told my boyfriend that I was thinking about going with your train-everyday-in-september.
And he was very worried about my eating habbits. I eat 3-4 times a day, and mostly protein-food like eggs, tofu or soy-protein in every meal. Good fats like avokado and nuts.
But he tells me that I need to eat ALOT more if I’m going to train every day.

How much should you eat really?

Love
Johanna

Felt a bit lethargic this morning so took the dogs out for an easy jog to get things moving.

1.push ups: 7-7-7-7-7-8
planks: 12-12-13-13-13-14

2. I used 2×20 pound dumbells (total 40lb), which was a bit awkward so I had to hold them away from my legs
I did 11 sets in 3 minutes

3. squats (touched the floor with fingers each jump, although I see I should’ve raised my arms, oops, darn.
15-15-14-15-15-16
alt. crunchers: 11-10-11-11-11-12

Ocean break now! :)

Hey guys! ;)
Just to say, I finished yesterday the summer fit 6 weeks program and I’m verrry proud and happy of the results! Better cardio, strength, agility, just like you said. And I lost some pounds too. :)
Before this I didn’t know about bodyrock.tv and I was only doing bicycle 2-3 times a week…(what was I thinking!?!? ahah) I’m never ever going to get back to that!
DO YOU HAVE ANY SUGGESTIONS FOR ME TO CONTINUE and have the best results?……
Thanks a lot for your web site ;) Be blessed! :)
@+

Hi Rhayna,

I also watched your vid and think it is a better reply to Frederick and Zuzana’s than many of the others of past workouts. You look great and will look fantastic!

This is an aside to all: Not everyone looks great skinny. we have here talked about this before and I just wanted to touch on this again. Some women look extremely hot with 20 plus percent body fat others look best with a leaner look. Don’t think you should look exactly like Zuzana. She’s hot for sure, but she has her body and shape not yours!

And I think I personally would like to see more Bodyrocks. Everyone who has some extrovert in them should submit an image or video to Bodyrock.tv. If you’re following Zuzana’s diet and workout advice you should all be seeing results and feel good and look great.

Take care,
–Chris
PS. I’m still really busy, but feel a need to “touch base” every so often.

I have had that problem on and off for years. But the one thing that I have noticed is that the better shape I get into, and the longer I can maintain it, the more likely my periods will start to regulate themselves. If you keep yourself in good shape, then your body won’t be as stressed out overall because your fitness baseline is higher. Sometimes it takes just a few more calories to help it, too. Also, mental and emotional stress is huge, too.

Looks like an awesome workout. About to do it myself. One thing: When you do the side crunches, I just alternate sides each round rather than every other crunch. I get more crunches done during the time and I don’t have to worry about moving as much.

loved this workout!

part 1
pushups: 7,4,4,4,4,4
elbow knee tux- 888788

Part 2- I did side to side low hops without weight
15 rounds

Part 3-
jump squats- 12,10,11,10,10,12
side crunches- 7,10,11,12,10,8

Yeah everyone should submit an image or video including you Chris ;)

Aarnik—Are you serious?? Zuzana looks more defined to me and my husband.

Anyway…..thanks for all the great workouts!

Off to make our sandbags….

This workout was phenomenal! It is insane how I have to really work up the motivation to start my workout but after a couple of reps, I get really into it! I felt so good after this workout that I did 15 minutes of unplanned jumping rope too. :) the push ups and side jumps were absolutely killer and my legs felt like such jello after doing the jump squats, but I tried to push it out. :) I was struggling a bit with the Plank Elbow Knee Tuck and the Side Crunch. They are much harder than you make them look on the video and I felt like my posture was wrong. I will keep practicing though to ensure that I am doing them correctly. Thank you for this workout. :)

hi.i really would like to do your workouts but i havent space for it.. well i have my room(im renting it), but it is in second flour and if i do workouts all the people down stairs could hear everything:( its making lots of noises when you jumping or something…plus i havent got garden. sad …:((

Aarnik, seriously?

Thankyou for all the info in this post Zuzana & Freddy!!
I’ve been looking for some good stretches to do.

Zuzana, you can tell that you really pushed yourself in that workout, and I liked to see that. When I’m doing them and my form drops it’s hard to keep going, then I see you get yourself together and do it, it’s very inspiring and definatly motivates me.

Thankyou for showing the workout exactly like it is.

One day I would love to see a full workout from start to finish (without any editing) to see how hard you really do push yourself and keep going after it starts to really hurt.

Thanks again
Leah

Thanks for another great workout…and for the updated workout plan. It is good for me to have a schedule, and know that there are other bodyrockers out there following it as well. I don’t want to let you all down, after all -as Zuzana says, we’re all in it together.

Silent workout? :)

I did it this morning ( monday 30th ), cauz yesterday was my active rest day . It was a great workout but I’m so happy it’s ended !!!
Thanx a lot Zu & Freddy !

hey ‘peter fat bastard’(haha nice screen name) anyway if you go to the ‘wa’ tab she has a beginner workout posted there but she also shows you the modifications of every workout. i would recommend just doing what you can for these workouts because i started out kind of fat too (hehe) and i could barely do these workouts-i wasn’t doing anything right at all- and i’ve lost 10 lbs and i am losing fat every week noticably! so i know i am blabbling to much so i hope i helped you! byee :)

hey johanna. zuzana has said many times that we should be eating 5-6 times a day and small portions. if you’re looking to loose fat fruits veggies and protein are basically what you should be eating alot of. check out the ‘diet and nutrition’ section for more informantion. hope i helped :)

this workout was great:D.

I’m on it! This ole timer can still kick it and then some. :-)

Just finished!
Awesome!! Thx.

Great workout! I took a break and a longer one than I wanted but now that the school year has begun and I’m back to a strict schedule, I’m back to working out too. Thanks again for all you do. :)

Hey Zuzana,

LOVE that you’re in my hometown, LOVE the workout, & LOVE your dark hair ;)

-H

I have this problem as well. I feel great, I look pretty good, I am very healthy in alot of ways but I haven’t had a period in about 4 months. My Dr. was of no help, she took a thyroid test that came out normal. I eat small meals 5-6 times per day but I eat alot of fat in the forms of cheese, nuts and oils with everything so I probably get at least 2000 cals a day.

I do Z’s workouts about 5-6x per week. I was on vacation last week and didn’t exercise, and thought maybe my period would come back but it didn’t. I don’t want to cut out exercise because I love how it makes me look and feel but I agree with you, it’s hard to think about this health risk. I am thinking about cutting back to 2-3 x per week but I don’t want to lose my muscle tone and strength that I’ve worked so hard for. Plus to be honest, I still have a slight layer of flab and I don’t want to get any more doughy.

Zuzana:
I have recently found your website this summer and have been doing your workouts daily ever since. Thank you soooo much for another great workout!!! I love them all and i enjoy all of your posts as well :-)

O-M-G!!! I don’t know if it’s that I didn’t sleep well last night, or the binge eating I did, LOL….. but this one was BRUTAL for me. I had to take a pretty long break between part 2 and 3. I felt like I was going to pass out. LOL
Thanks for the killer workout!!!

Thanks! i like the pulse idea. skipped a couple days, so i cant possibly be overtrained, and took it this morning. its not hard, my cell phone is always right there.

i dont really trust things like “lack of enthusiasm” or other symptoms. theres so many other causes for all of them.

I did this workout yesterday…No Sandbag. Used a yoga bolster (not heavy at all) but by the end even this light pillow made a thud when I threw it down!

Part 1
Push up & Side Jump: 8-7-7-6-5-5
Plank Elbow Knee Tuck: 13-13-12-11-12-13

Part 2
11 Rounds in 3 minutes (holding the bolster)

Part 3
Jump Squat: 14-14-13-11-10-10
Side Crunch: 9-9-9-9-9-10

How do you keep track of your rounds in Part 2? I make a scratch on my paper after each round but find it takes from my time…do you just keep track in your head? I know I’d mess up my count. Anyone?

Thanks!

Oh my gosh Cali (spelling?) is so stinkin cute… Is this y’all’s new apartment? It’s gorgeous!! And this workout looks really fun!!! I can’t wait to try it
By the way, beautiful pictures also! Freddy just keeps getting better and better. Actually, you both do, at everything you do on this site. Just wanted you to know that the general public is critiquing you ;) So no pressure, k?

I did a scratch on my paper every time I completed 2 rounds so it saved me some time.

Hi.

I did this workout with modifications.
Even so it was a good workout.

I have a question for Zuzana:
Did you always wanted to look like nowadays? And did you still want to improve your body or are you satisfied?

Thanks for sharing your knowledge and passion.

KONFETKA!!!!

Completed yesterday but just got around to posting my results:
Part I
Push up 5,4,4,4,4,4 dropped to knees after 3rd round
Plank 7,7,8,8,8,8
Part II
Used 10 lb. weight on shoulder and completed 11 sets.
Part III
Jump squat 11,10,10,10,10,10
Side crunch 6,7,8,5,7,6

Hi Bothn

I found this haaarrrd today, I’ve been fighting a middle ear infection for nearly three weeks so I feel like poop when I workout at the minute (yes I know I should probs take a week off but surely I’m not the only one who finds that hard to do). Here’s how I did (used 10k dumbbell for part 2):

Push Up: 6, 5, 5, 5, 4, 4
Plank Tuck: 12, 11, 11, 10, 10, 10

Part 2: 9

Jump Squat: 16, 14, 12, 12, 11, 11
Side Crunch: all 9′s

Once again, thank you both for a fab site, constantly keeping us challenged and for sharing everything with us, I’m well and truly addicted. My own personal challenge starts on 1st Sept for a month of no sugar and being active every day.

I wish you guys would post a picture and description tutorial and your stretching because I don’t have a computer or laptop to use in my workout area at home. It would be really helpful if you guys could someday do that.
Going home right now to do this workout. This one looks really fun.

Hah hah, I’m flattered you think I’m ready for “prime time”, but this is like you and your “before” pictures. I would need some skin to tighten up a bit before I submitted and image of myself now. Hey, if you shot an image of Frederick topless and posted it maybe I would do the same for myself…8-)

–Chris

Are you for real? When I watched the video I was thinking how great Z’s looking!!!

Im blue da ba dee da ba die da ba dee da ba die….

hahah!

Never mind I forgot you had one already posted a long time ago and already have it printed. I just found the printout – Thanks

Not for nothing but this person must be blind. Zu could if she wanted to put on a few pounds she is probity like a 6% body fat. THAT EQUALS RIPPED TO THE BONE!!!!

Hey Guys! I am so excited to try out this workout. I have been doing P90X for a while, but with 4 kids under the age of 8, it is impossible for me to spend over an hour doing the DVDs and a half hour doing cardio. I was having to wake up at 4:30 am, so I could get my workouts in before getting 2 of my kids off to school. I am so glad this was recommended to me. Anyway, not sure if you’ve answered this before, but you mention a warm-up and a cool-down; do you mind telling me what you do for those? Thanks!! Keep up the amazing and inspiring work–you’re beautiful!!!!

haha :)

I love your hair, keep it this color, you look even sexier :) loving your new workouts

A discreet workout. :)

I’ve wanted to ask the same thing.

Did the workout today! I’m two days behind.

I’m glad you have changed the format for the workouts (weeks covering a particular challenge) as I have just moved, quite my gym as I it’s too far away and the gym here lacks a good amount of free weights.

Scores were:

Part 1:
Push ups/side jump: 5, 5, 4, 3, 2, 0 <–first-time gymboss user fail
Plank/elbow knee tuck: 9, 7, 7, 7, 1, 0

Part 2 (mess up here because I forgot the power up): 29 sets with 5 lb bag

Part 3:
Jump Squat: 10, 11, 11, 10, 10, 9
Side Crunch: 6, 7, 6, 6, 6, 7

Hi Zuzana! I just came back from a 2 week trip where i couldn’t exercise at all :( but today i got “back on the horse” and did a Fat Booty Burn intense workout. Only after I saw your new weekly challenge. I will go along with you on it because i have an event in 2 oct and the dress i plan on wearing is really tight, so i must bring sexy back :) (although i already drank my coffee with honey)
Can’t wait to see the one month results.
P.S. This new hair color really fits you. I wonder if your parody “clone” will die it the same :)

Hey there! I’ve been keeping an eye on this site for alittle while and have tried a work out here or there (half assed). But I have decided to follow the “be active everyday” challenge in september. I lost 30lbs a year ago through healthy eating and having a very physical job, and I’ve noticed I’ve started to slack off lately. So I’m kick starting mayself back into a healthy lifestyle!
I did this workout today as my first workout in Sept. I modified some things, going down on my elbows for the knee tuck, and not always doing a push up with the side jump. But I went full force with the jumping squats and the crunches.
Keep up all your wonderful work! You site and all the people who comment are very inspiring!

Push up side jump
6-5-4-4-6-4
Plank elbow knee tuck
10-10-10-6-9-10
3 Minute challenge
14
jump squat
13-10-10-11-12-10
Side crunch
7-8-8-6-8-7

Zuzana, your workouts are so hard !! But I almost finished the entire workout today as opposed to only finishing the first part… so yay ! progress !

About sourness…it helps if you drink enough water. I had the same problem with it. I couldn’t even work properly. Now I drink 4 bottles of water a day and it’s such a difference.
And also…i didn’t directly start with 12 minute workouts but with Malta and Prague workouts, the ones with more reps. I do the workouts slowly and look one the shape that i do them right. When i will be ready and i feel strong enough i will try the 12 minute workouts.

Have fun,
Natasya

OMG. I’ve been watching your videos for a month now and today, I finally get my butt up and do it. I can’t believe how hard it it. I could barely survive part one. It is definitely fun to watch you and write down my numbers. I now want to push myself to get fit and stronger every day. Thank you for everything.

ok so sept 1 i did Fat fighter AND Butt fat meltdown OMG how intense was these altogether:

rd 1
10, 5, 4, 7, 4
10, 9, 8, 10, 11

3 min chall 11 rounds

prt 3
12, 14, 7, 9, 10, 10
9, 9, 9, 9, 9, 9, 8

Are you wearing the pedometer or the heart rate monitor on your waist? Whats the best way to know youre burning fat by how many bpm or calories you’re burned? How does it work it out??

Did this one today :) Compared to my last score, and there IS an improvement :) Especially in the first part :) Third part was hard today :D I still feel the consequences from yesterday (Sexy Body on Fire) workout :D But I did my (your) stretching today, and I promise I will be doing it after every workout :) Thanks again!

I  remember doing this workout like one year ago… today i revisited and i loved it!! Changed a few things and added an extra part. I kept really good form in all exercises. 

1#Push up & side jump 7-6-6-5-5-5
Plank elbow knee tuck 11-11-11-11-11-11

2#3 min countdown. Here i did 6 side to side one leg low jumps (kinda like sumo jumps but lower and from one extreme to another on the mat sides) and drop down and power up. 
13 rounds

3# Jump squat 14-11-9-8-9-10
Crab toe touch (omg after 3 rounds i decided to do some abs cuz legs burned like hell, only on the last round i did them again. Combining these two exercises i total burn) 12-11-11-abs-abs-11 (legs hurted more when doing abs exercises lol)

4# 5 min time challenge. as many rounds as i can of
6 reptile push ups + 10 knee raises split: 4 rounds and 6 reptile push ups. I still finished the 5th round tho :)

I tried this one today.  Mostly because it has a lot of push-ups and my push-ups need a lot of help.  (I discovered that after my hubby took video of me doing a burpee.  It wasn’t pretty).  It was awesome. 

Will try this one for the first time tomorrow morning, it looks like fun :)

me too :)

Ummm… I usually forget to listen to my body – and I usually over train ):
I love the clip of your puppy. Mine always reminds me that it is natural to listen to your body and he does it so well!
http://www.benjity.wordpress.com 

Same here! today is my kickboxing day :)

Butt Fat Melt Scores –Oct. 24, 2011
Part 1 PUSJ: 5-4-5-4-5-4
PEKT: 14-15-15-13-11-14
Part 2
8 sets
Part3 
JS: 11-9-10-8-10-10
SC: ?-10-12-10-12-11

Hi everyone,

Nice workout, I did this one today.. I am a litle bit behind.. But hope to catch up soon this week.
My scores:

Push ups: 6, 5, 4, 4, 4, 3 (I was allready wiped out!)
Plank: 9, 8, 8, 7, 8, 8
3 minute chalenge: 7 sets. (had to use a dumble, was not so handy)
Jump squat: 9, 6, 5, 5, 6, 5 (I was soooo slow.. :(  )
Side crunch: 5, 4, 9, 8, 8, 10  (I stopped switching sides after the first to rounds.. )

I didnt have a great workout today.. I had a break for 4 days, because of some fysical problems.. So I notice that now.. It shows in the workout.. but that is okay. I will get back to where i was. Thanx for the great workout Zuzi. Your the best..

My Score:
Part I: 12 x 5/20
1. Push Up and Side Jump (alternating sides): 5, 4, 4, 4, 4, 4
2. Plank Elbow Knee Tuck: 15, 14, 14, 16, 16, 10
Part III: 112 X 5/20
1. Jump Squat: 14, 13, 13, 16, 14, 15
2. Side Crunch (alternating sides): 14, 13, 14, 15, 17, 17

My Score:
Part I: 12 x 5/20
1. Push Up and Side Jump (alternating sides): 5, 4, 4, 4, 4, 4
2. Plank Elbow Knee Tuck: 15, 14, 14, 16, 16, 10
Part III: 112 X 5/20
1. Jump Squat: 14, 13, 13, 16, 14, 15
2. Side Crunch (alternating sides): 14, 13, 14, 15, 17, 17