BodyRock.TV

zuuu! cool! you look so cute, I didn’t workout this week because I have so much work on college, but when I can I will do all this amazing new workout, but I am with you with the challenge of course!!, hey it could be so amazing if you put down the video al your foods during the day each day, it will be so helpful so we can keep the diet better. Thanks so much guys, see you in the video :)!

It’s like you defy gravity,especially in that jump pic

The ‘Dancing Crab’ is amazing.

this looks very intense, i cant wait for the video:)

thxxxx

You went shopping on your active day,didn’t you? :-)

Hey Zuzi, how is your vegetarian life going? Still keeping up? :)

Wow, thanks for this early workout information. It´s just as good as watching the video for those of us who are already familiar with your website (and there´s plenty of us), I´ll get right to it and check in later on the coffee talk, which I love.

Bodyrock junckie

I have to say the Ninja jump tucks are so hard, I’ve got to be careful what I do in my workouts I’m not that good at things like that.

Hi there,

Thank you for the new workout, I look forward to doing this tomorrow (Saturday). Time difference between England and Canada is the cause of a lot of re-scheduling headaches for me ;)

Don’t you guys ever get a bit stressed by all the pressure from us? To have a new workout and a video AND a coffee talk ready for us every day? I hope we don’t stress you out too much. I certainly appreciate your efforts!!

Charmaine

Oh, AND moderate all our comments, including this one, which should have been part of the previous comment!!

No excuses…4 children, 10 hrs at my business, 3 hours helping my friends with housekeeping, 1 hour at church and I STILL got my workout done before bed!!! But am I ever pooped. I will do todays workout, but reduce the rounds slightly. I find the Ninja Jump Tucks a little tough when I have been on my feet all day, but can still do them, just not as many.

I love your ninja jump kicks! Karateeee-chop! Great workout as always. :) Happy weekend to the two of you.:)

This looks Awesome!
I’m going out to look for bears right now, but I’ll do this when I get back :)
I LOVE Ninja Jump Tucks!

Dear Zuzana,

I tried your work out and I pushed myself as hard as I can. Afterward, I felt like I was going to pass out. Is that meant that I push myself too hard??? HELP!!!

Another good one it seems!

I created and did my own workout yesterday I thought I’d share:

KICK IT UP A NOTCH – 15 minutes
Set timer for 30 rounds with two intervals.
Interval #1 – 10 seconds (rest)
Interval #2 – 20 seconds (effort)
Write down your reps.

Butt Kicks
Locus Reps (Lay flat on stomach. Lift chest, arms and legs off ground, then lower)
High Knees
Push Ups
Dynamic Squats
Half Santana Push Ups (without push up)
Plank Moguls (From the plank position, jump feet from side to side)
Dancing Crab

Hi Guys :)

Were you ever thinking about putting on your website a ‘download area’ with photos of really good quality?
Most of the time the photos from workouts are great! They keep me motivated to train harder, every time when I see how your body is changing I want to go to my gym and do my workout. Would be awesome If I could put every day a new photo on my desktop wallpaper. I definitely have to have
a photo from this workout ;P cheers!

ps sorry for my english :)

Can’t wait! This is enough to get my butt moving! haha Thanks for this site, it’s made ALL the difference~ Lish

Hi Zuzana,

You look a lot smaller and leaner compared to your earlier workouts videos. Are you still not eating meat? Also, if you don’t mind me asking, how much weight have you lost? Thanks..

Fe

Hi Fe,

I still don’t eat meat so maybe this approach just started to kick in and I am getting leaner from being vegetarian :) I don’t weigh myself, so I can’t tell you how much weight I lost, but I do feel lighter and more energized lately.

Zuzana! It’s crazy, you look like you slimmed down even more from this week…maybe cutting out the sugar really just helps that extra bit. You’re looking leaner and leaner, it’s great and really motivates me to do your workouts!

Your workouts are amazing!! Can’t wait to do this one!

Thanks!

does that mean no seafood either.. ?

Hi Zuzana,
Can you give us your score?
I don’t have a timer that you have so I normally do your reps. It would be helpful. THX.

Hi Zuzana! I’m so glad you are not eating meat… now, one more thing – what about the coffee??

I know you love coffee and I do too – but I try to have it only 1x a week, or when it’s with friends or when I want to “treat” myself!

I have been vegan for almost 9 months now and 50-80% raw also. It’s amazing how much energy I have.

I love your body and I love your personality! It’s so motivating to see you workout and I am on Day 4 of your workouts now.

Thank you so much and keep it going… for us!!
xoxo Vylan.

That happens to me too. I don’t understand why. Maybe competition against other restaurants. I know there are actually people who will eat the whole thing. I did that once because I felt since I paid for it I had to eat it. Never again will I do that. I felt sick afterward. I tried to walk it off though it didn’t help much. Plus I had to sit like that in class sleepy and over-full.

Maybe the restaurants just want to make sure you have enough. When I eat out now I just fix my proportion and leave it at that. I do feel a little self-conscious that they’ll think something is wrong with me for not eating it all. I’d rather be comfortable than over-stuffed in the long run.

Hi Zuz: please tell me how to do this workout without the timer, I alwayas use my nike watch, so I keep stopping and reseting it for each exercise, but on this workout I’m not able to do that in 5 seconds. Maybe there’s a way to set my timer for 12 minutes and just put a number for the reps. Like for example, 10 reps of each exercise maybe? please help until I get my timer. I live in Argentina. Thanks! please reply :)

I can’t even make one of ninja tuck in before but now I can. Just do what you can for now. Thanks to Zuzana and Freddy, they helped me become strong that’s why I don’t and can’t stop training my body everyday. I feel sad if I miss it.

I’m ready for this new workout… Thanks Zuzie and Freddy. :)

Wow!!! Really, Tracey? You’re amazing… Keep doing that. :)

How funny Fe, you read my mind.
Zuzana you look so lean in this video, compared to the let´s say maybe even a week ago. What are you doing different because you´ve been vegetarian for a while now. Must be the no sugar along with these brutal workouts because I´ve lost at least 2 lbs. in about a week and I don´t weigh myself but of course I can tell just with my cloths or simply looking in the mirror.
I´ve been following the no sugar challenge, but sadly today I broke it without even realizing it. My hubby and I went out to eat (which is rare lately) and he saw a new dessert on the menu and said let´s try it. It didn´t even cross my mind that I was doing the challenge and it was only like half a cookie, but I broke it. At home I am totally aware of the challenge and follow it without a problem.
Anyhow, I can´t wait for the next challenge, I´m still going to continue with the no sugar, maybe I´ll just go an extra day to make up.
Zuzana, I´m so jealous of how lean you look, it´s the good kind of jealous, the type that motivates…So thanks,

Bodyrock junckie &
Mother of Five

Zuzie,
You eat no meat at all? I barely eat meat myself but I try to do that, no meat at all for this month. I think I will add that to my own challenge for this month – 1. no sugar, 2. All month of september 2010 active, 3. No meat at all.
Thanks for the idea. :)
FYI –
I look to my weighing scale sometimes but I’m not more of weighing scale either, I like watching my reflection in the mirror if I’m changing and through my clothes. If I’m getting happy to what I see then, this daily trainings you’re teaching us is really kicking in. Honestly, I’m happy to what I’m seeing now… :P

Ninja jump is still too hard for me…. waiting for the modification~~

Btw, is that a new pair of shoes!! What happened to the shake-up?

Yeah, I agree, Zuzana is getting leaner…
Thanks for this wonderful workout again. :)

How I can lose my percentage of fat??? Because my abdominals muscles are so tight but I cant see it!

Cute! “I love coffee and I dont know why”! Me too. Especially on a winter day its like you can “cuddle” with the cup. – ah the sweet things in life dont always need sugar!

Oh Zuzana, I hope you don´t mind me asking. But what cup size did you get when you got your implants… thought I´d ask since it was already part of the Coffee Talk the other day. Maybe you already answered, but do you know or remember how many cc´s it was or the cup size?

Thanks,
Bodyrock junckie

Zuzana,

No offense, but I’ve made two of your recipes so far and didn’t like them at all! The first was the potato cakes, and last night I made the Butter Chicken. I’ve had Butter Chicken at a restaurant before, so I was really looking forward to it, but I found the recipe so sweet I could hardly stand it. So I wanted to share a recipe with you that I like:
1 slice sprouted grain bread like Ezekiel
1 tsp. Dijon mustard spread on top
then 1/2 sliced avocado
then a couple of shavings of raw goat’s milk cheese

This is one of my favorite snacks! Try it and see if you like it!

hey hey….
So I think portions are way humungo too
Its cool though
I take home whats not eatin
Really when waitress comes asking about things is not bothersum
personaly think nothing of it
then again I’ve been a waitress so many times
kinnda understand its part of proccedure

Ilove coffee
but
my mom hates it
and
hates that Ilove it
what can ya do….

thanks for keeping up with everything
I’ll say it again
you to are out of this f’n world
o
the no sugar thing, is a spot on idea
I’m less bitchy every time cutt out that sugar
who’da thought
(=

I just love your workours, but i was wondering did you start out with wider hips? I am just wondering because maybe its my body stucture that makes my hips more wider than leaner, is there any advice you could give me to make my hips more leaner???

thanks so much. *I love your Septemeber challenge*

@Fred
I noticed your new caliber in pictures, do you got a new obejekt lens since 1 week?!?Or perhaps complete new camera because of the pixels?

The images look picture-perfekt!
Plus Zusana´s jazzed up body and charisma-Wow.

You look amazing, “girl”!!!

Regards, Carol

hi zuzana ahd freddy,

i’m doing your workout and follow you on bodyrock.tv every day to see new videos.
I have a question and want to know your opinion about product we can find eery where like protein ( whey,…) and other nutrition complement.
I want to know if it can help for have a good shape more qiuckly or do you think it can be dangerous and it’s better doing workout without any product like that ???

I’m really waiting for your answer thanks and keep doing all your videos because you’re both too cool and really appreciate that you share with us moment of life like your travels,…. and not only workout ;-)

how tall r u?
you look so tall and lean!!!XD

I do the same exact thing as you at restaurants. The people I eat with usually look at me funny sometimes and wonder if I like my food. In fact, I had dinner with my parents last night and my dad asked me if I liked my food, since I was eating slowly and not more than 1/2 or a 1/3 of it.

I don’t mind though. haha. Now that I have been eating smaller portions, I could not even think of eating the whole plate! I don’t think I would be able to! I just think I would get way to full. And I mean wayyyy to full.

A suggestion too: I ask the waiters if they offer the meals/entrees in half portions. Sometimes they do, and those can end up being just right! Also, I sometimes order a simple appetizer that isn’t deep-fried. Appetizers are big now too, so even those might even be too big!

Hi Carol – nothing new – maybe the mountain air here in B.C. just gave us a boost :)

Finally the video is up! =D I did it based on the pictures, hope i did it right. About eating in restaraunts, My dad always says “You dont have to eat it all, you just have to pay for it all.” =D

Thanks for the workout! My legs were on FIRE!

i have tried, but i cant seem to do ninja jump tucks…i cant get my feet under my bum quick enough and i’ve wiped out too many times:( help!

Hi Julien,

I personally don’t see the need to eat protein powders – I eat real food and I am happy with the results.

Hi Anna,

Thanks for the compliments. Freddy is using the same camera and the same lens – we just had more light coming through the window in our living room today :)

I had basically no boobs left before my operation and now I have c.

Zuzanna,,,I completely agree,I’m from Poland and have been living here in Van for the past 16 yrs but I still can’t get it ..why such large meals?
I used to ask for a half portion or we’d share one meal…but unfortunately some restaurants didn’t like that so they now charge you a fee for splitting meals same way you are not allowed to order a child’s meal..which I iused to do for awhile.Now I either take it home,if its a pasta or salad or just leave on the plate as soon as I get full.

Maybe you are right the no sugar challenge makes me think more about what I eat and I wouldn’t touch even a little peace of chocolate. I think I will stick with this for little longer :)

hold on the instructional video is coming very soon!

Hi Body Rockers ;-)
This is my first comment…I just decided to join your dedication and follow Zuzana’s and Fred’s routines and guidelines.
I haven’t try yet, so anyone has tips for a begginer? :P

Thanks a lot…and hope to share more with all of you soon!

Hi Zuzana,
Um…wow, this workout looks tough and still, when I see how you do it, I feel more motivated to give my best too :).
Would you please tell me where did you get your personal training certification ? Since I am following your workouts I became more and more interested in doing that. In case you don’t want to advertise them, would you mind sending me a short email telling me which one it was and why you chose it ?
I also noticed you became leaner since you became vegetarian, I am a vegetarian for many years, and I am so happy to see that you are more energized and feel lighter :).
Have a great weekend !

Hi Zu beautiful as usual! I was wondering if you only do these workouts daily or do you do more to stay in such awesome shape? love from texas!

I rode 44 miles tonight on my Specialized SL2 road bike so I skipped today’s workout. I noticed your Specialized water bottle in one of your workout videos. I enjoy cycling as a nice break from running (less pounding on the joints I suppose). The temperatures are becoming much more comfortable here in Arkansas for outdoor activity (higher intensity training).
This evening’s route…
http://connect.garmin.com/activity/47428339

In Europe/Austria the portions aren`t that big as in North-America, I guess. I don`t go to restaurants that much, because my body does not tolerate most of the food and I feel bad. I don`t know why. It doesn`t matter if it`s a salad, a soup or anything else. Do you sometimes have the same problems Zuzana?

I have an other question: what are you both doing on the weekend evenings? Do you like to party, to dance, meet people oder just being at home?
I`m asking, because I just got home from a party. A friend of mine got his degree in medicine yesterday. I don`t know if I`m too old (28), but this is not fun for me. Most of the time I`m bored and wonder how people like that?

I am really glad I found you. I hope to have abs like yours someday. This past year I found the balance for me and finally succeeded at reducing my weight. 60 pounds so far, I am still working on the last 10-20 – not sure where I will find the ideal weight at since the last time I was lean was in high school. My current goal is to finish the weight loss then get the athletics physic you have. Like you I plan on be a fit, hot, sexy grandma someday (thankfully I have a while before I am a grandma). At restaurants I do the same thing you mentioned in your video today. I rarely find a restaurant that serves a meal I don’t divide. Thanks for the information you provide each day. I love it.

Thanks but I don’t want to give up on my coffee :) no way it’s too healthy :)

I mentioned in the post that the pace of this workout is too fast and you have no time for counting reps, so just go for maximum reps. You will have only 5 seconds to move to the next exercise. Good Luck and push hard!

I know you probably hear this all the time, but I gotta say it again, your muscular definition/tone is super sexy; not too much, not too little, just right!

i seem to have the same problem. I can feel my abs underneath and they are very strong (thanks to zuzana’s workouts), but i can only see definition right under my breast and nowhere else:( i seem to deposit more fat in my lower abs and lower back. i have lost a total of 15 pounds (i weight 127 now) but i cant see my ab muscles..and even my lower back seems to be a bit plump (i cant wear spandex as low as her without a little muffin top). how do i lose weight in those areas?

i forgot to add that i am 5’5 and i am 20 years old (turning 21 in november)

Hi Zusanna and Freddy!
I did the first two workouts of this week, and they were so painful I couldn’t walk down the stairs on the third day! So… I had to skip day 3 :( I’m still keeping up with the no sugar diet this week, even though I went out to eat several times and even said no to a slice of birthday cake! I’m excited to do today’s workout!
Quick question – when do you do your workouts? Do you do it in the morning after you’ve had your ‘morning coffee’? Or, do you do it at night? During the day? I mostly have time during the night to workout (on our front porch, when it’s dark outside), but I don’t want to drink coffee so late at night (even though I like my coffee black!). Please advise!
Thanks for this new workout!
<3

Hi Zuzana and Freddy,

This was the most challenging workout of yours I have done so far. And I started following you two months ago. I was completely out of breath and strength. I loved it!!!!!

Your an animal!

Thank you,

Helen From Alaska

what is wrong with your site?

We don’t know, but we are trying to find out.

how many times do you repeat the sets??

Hi Zuzana,

I’ve been watching your video’s for awhile and I’ve been really motivated by them. But about two weeks now I’ve hit rock bottom. I can’t find anything that gives me energy. I get up and try to workout and I feel so tired and sick that I stop and I don’t want to continue. I know I have a lot of things on my mind that keep me from staying active. I’ve learned that when I am active I feel positive and energetic… I feel like every bone hurts and just plain tired. I don’t have children… My husband has been very active which should motivate me but it doesn’t work… I’ve eaten more sweets this week than ever before. I guess my body just wants to do all the opposite I set my mind to. Please help… I admire your high spirit and kind heart. I try to reflet that in my life so I thank you. I guess I am just stuck in a rut…

Hey Guys, One tip i have for when i eat out at a restaurant is this; when they bring me my order i ask for my carry-out container at the same time, and that way, i section out my portion, pack the rest in the container, and then i eat my portion and my plate is cleaned so…it doesn’t really leave the waiter/waitress open to thinking there was a problem with the food. I also like the “out of site, out of mind” mentality of it, because when i pack up the uneaten portion, it isnt there on my plate tempting me to eat it. Hope this tip helps! Take Care and God Bless. -Courtney

hi guys -i was wondering about the ‘pre work out coffee’…do you do that to get a better workout? do you use a sugar substitute and creamer or just drink it black?

getting ready to start the workout now…

again-thanks for posting!

5 sec rest intervals omg…. ok I’ll try it in the morning kicken butt from cali :)

crazy coloring..pictures running together…text hidden in the dark…Is Bodyrock.tv okay? If not–feel better soon!! : )

I too love eating out at restaurants, and I agree that the portion sizes are far too big, even in Australia. I usually order an entree size or take some home with me.

So I just completed todays workout with some improvisations. Your “How to video” wasn’t yet posted (in fact your site is a bit glitchy today, hope you get that fixed soon)

Jumping Jacks –
Bicyles –
Dancing Crab – I had to make my dodgy wrist into a fist and lean on my knuckles, and it actually worked fine!
Ninja Jump Tucks – I made a few attempts and kept landing on my face, I started to lose all confidence so instead I did rear lunges with Brutus (my kettlebell)

I have to say that by the last couple of rounds I was shattered, but still managed to complete the full 12 minutes, just.

:)

Dee
Aussie Aussie Aussie, sweat sweat sweat!!

Like you explained, I also tend to eat to much in restaurants. Thats why over my summer holliday I got 3 kilos extra even tho I’ve been active and did your workouts 4-5 times a week…
My new strategy is ordering salads with a little bit of meat, so this means no pasta, potatos and fatty stuff…

Do you think it is too much if I do one of your workouts every day, no rest? I am now in my day 9 and feel great, and I really need to loose that summer belly (you would think we loose weight in summer haha)

Whenever I eat at a restaurant i always ask for a take-home bag with my meal before i even begin to eat. In that way i can leave the portion of food on my plate that i should eat and pack the rest for later. In my experience this is the best way to avoid the temptation of eating more than i should.

Hi,

Your body rocks and I love what you are doing. I have a suggestion, I think you should have your videos available to download for iPod because it makes it really easy for us to exercise on holiday. You could just supply a link under each youtube video.

xx

dear Zuzana,

It might just be my body structure but do you have any advice on how to get leaner hips???

I always read that a good plan is to ask for a take out box as soon as you get your meal. That way you can pack the food before you even start eating, which can help those of us who are less disciplined ;) The waiter/waitress also doesn’t have to see how much food you have leftover too!

Hi Zuzana, yes you are right.The portion in restaurants are so big. I always eat just small portion and the rest of Food I just take it home in box.
But I wanna ask you what abou if you are on Party and there is a lot of junk food. Eat or dont?
Sorry for my English.
Poly.

hi i was just wondering what age you started working out
cos i wanna no how long it might take me if i work out and eat well to have a similar body to you

I am gonna say this Zuzana
BRAVO
you know why???

Because you had helped lot of people and still doing this and for me this is important, I mean this is the substantiality and NOT your PAST, your reasons & your life…

Unfortunately in this life we don’t respect the good and we don’t want to see it we just enjoy to say bad things for the others and blame/name them. My advice just ignore them & continue your path…

I wish you never change your character/personality and stay forever the way that you are now!!! :)

Sorry 4 my English.

Love you so much!
Marinaki
xxx

Hi Zuzana and Frederik, I moved to Austria about seven years ago. The portions in austrian restaurants are huge))) I order the smallest size and I cannot eat the whole portion, but I always feel overfed))) And I’m trying to eat less since I follow your workouts – I lost 2 kg in two weeks and my body looks better)) It feels so good, even I’m still corpulent)) And I’m definitely getting fitter! Thank you guys)))

Hi! Zuzana. I am looking forward to try your new workout this afternoon. Ninja jumps should be the one for me as my husband says that I do look like Ninja. I just came back from Greece and the food was amazing and all healthy local produce but there was problem with portion. It was far too much for my tummy. I’ve asked for a starter size for my main dish or I shared my main dish with my son or husband. My best excuse is ” I am diabetic so I can’t eat too much at once.”

If you want to see the writing, simply press Ctrl+A and you’ll see all the writing and the images (not including the videos and ads) highlighted. Even the ones you might miss with manual selecting.

For Freddy and Zuzana: have you made any modification to the html/css code recently? if yes, for the future, it is better to have an “original” code copy in your pc, that if something happens you can always take the “broken” html and the original one and compare them. For you to find the error easier, than having just one code, that also has an error in it. This thing with having a copy, saved me precious time and neurons lots of times.
Hint: the error should be in the … part of the code.

Are you two the ones that did the design of the site? If yes I think it will not be hard for you to fix it.

And also: if you are not able to fix it, and you do not find anyone to do it i offer to check it out. I’m not a proffesional, but i worked with all types of html and css codes in the past. So if you don’t manage to fix it or find someone better to do it email me the code at maritza_ade at yahoo.com .

Both IE and Firefox will not display it properly.

Hi, I was wondering what kind of warm up or cool down you do? I love *love* love* your workouts. I am a stay at home mom and I love the intensity and challenge of your workouts. You are amazing ! Thanks Zuzana!

Just did it – this one rocks! :)
Crab without hands, Ninja’s with hands in front of me (I would have do it without, but my legs still hurts from yesterday’s Sweet Punishment workout :)

Hope you will fix the page soon, good luck with finding out what happened!

Zuzana – are you losing weight? You look great, but a compared to a couple of months ago, you look more on the thin side.

About eating out.. I TOTALLY AGREE!!!!
What my husband and I do; is we order one meal and share it… he’ll eat about 2/3′s and I eat 1/3. And like you said its all you need!!!!

Hi Zuzana and Freddy!

I’m not sure but the problem might be in the CSS file. If you click and disable some floats (and margins) (.col1 and .col2), at least I got page’s and columns’ backgrounds back but some elements drop down.

If it’s not the CSS then it might be in the template file which creates the page. Perhaps some div is not closed or something. I’m just guessing :D

I use Firefox add on Firebug, it’s very useful ;)

Hi Zuzana
I have just found your site after a friend posted a clip on facebook! I am a big fitness freak and always out doing something however I’ve never seen anything like this and can’t wait to get stuck in! You have a very beautiful body and I can fully appreciate all the hard work that has gone into achieving it. You are a true inspiration to me.
I was looking through your blog (I am sure you know there is a problem as the writing isn’t coming up correctly) and I came across a post that Frederick did listing all of your workouts which have been on utube, but now I can’t find it…can you let me know where it is please so that I can save it in my favourites!
Thank you so much for giving us your time, energy, enthusiasm and experience!
lots of love
tanja

Hi Zuzana and also Freddy,
Your workouts are very nice.
Do you do any guidance or something like that???
I need your help with more question which I have…

Your website turn in to black, I don’t know what happen.
Anyway,I had to practice Nija jump tuck first before I get into it and chose to do modification version.
I don’t feel bad that I had to do modification version, it’s better than hurting myself and I had superb workout.
Thx.

Oh! now website back to normal :0

zuz, i just got that timer for your vids! lol

Do you drink protein shake after your workout?

Hi there!
I used to go to the gym before, but when my membership ended, I started to pay more attention to your blog, and I must say, you got my! :) I don’t have a timer yet, but I’m plannig of getting one and start those amazing workouts! Right now I’m training for a 10km cross-country marathon that will be held on the next 26 september!!! Wish me luck! And I’m sure your worksouts will help me to improve my performance. I also wanted to share someting I read in a magazing about the special “shaping?” shoes… The article said that there are unfortunatly not many independent studies about the efficiancy of those shoes and that the studies so far were made on only 500 women walking 10 min or so on a trademile… It also said the those shoes creat a imbalance, and that is why the body has to work certain musels to get his balance back, but that after a while, the body just get use to it. The person who wrote this was a kinesiologist or something like that… so I thik it is serious. I just wanted to share it with you, since I remember you ask aboyt it in a previous workout video.
Take care!
Elena form Quebec

I remember when I tried the Low jacks for the first time…it was in the 15min. Challenge Workout a while ago. I could barely do 10 jumps…but now..it`s much more better. Nice to realize the strengh that I gain!! At the beginning, I wanted to put my counts on paper but,I realize fast that I was just better to let it go and do the workout full blast!!! It was great :)

Thanks Zuz! have a nice day to both of you! :)

Hey Guys! Great workout, I was pooped at the end, but I must say when it came to the Ninja Jump Tucks I wasn’t afraid of hitting my face, I was more afraid of not being able to get my foot/feet positioned in time and coming down on the top of my foot and possibly breaking it. So I did a bunch of jump tucks instead. (Last night I didn’t see your mod video to try with something in front of me.) But next time I will attempt it. Thanks!

yes it’s a little strange but the important thing is that we can see the videos :), I love your new shoes so cool, hey zu I want to ask you (if you don’t want to ask, don’t worry :)), your skin looks sooo beatiful and do you shave with wax, or shaver?
thanks

I hope You will repair Ur Webside.

Ninja Jump Tuck it’s very difficult! I must do it good. ^^

I FOUND IT!!! Someone else wrote it not Freddy! I think it was Cricket so now I have saved it!!!

great to see so many comments from people!
xxxxxx

cant see the site so well, I can see the pics but not your description of it, just wanted to know how I brake the workout down, I know its 12 min but what is my rest and how long do I push for maximum reps?
thank you! :)

No I don’t

ahh whats wrong with the site?? I cant see the descriptions i can see the video but not much else.

the site is so messed up today. the pictures are all jumbled on the home page and the background is all black. Please fix:) hopefully its better soon.

Freddy & Zuzana,

Somehow I stumbled upon your lovely website last Tueday, 24 August 10. Prior to finding your site, I was giving myself the total guilt trip about not working out when I know I have the capacity to do so. Since I found you, I have been working out consistently :o)!! YEAH!!!

I’m healthy with only a few addictions. (Such as cigs. So, yes, it would be wonderful if you could have a coffee talk for us smokers.) I’ve successfully quit smoking and failed numerous times. (Note to self: I need to change the negative connotations.) I know that if I can get my mindset right about fitness then the joys of not smoking are bound to spring forth in my life.

Nonetheless, the point is I wanted to thank you for your dedication to the world by making such positive attributions to our health. I must say since the first time I located your site, I have become a spokesperson for you at my work.

I work in health insurance here in the USA. I have many people from my team frequenting your website for workouts. We talk everyday at work about it. I will walk in and say “did you do your bodyrock work out?” It’s so much fun!!!!

Never in my life have I been so excited about a blog on the internet.

Again, thank you for all of your hard work and dedication. I love you guys!!!

:o)

about todays coffee talk, if the portion is too much, i eat very very slowly so i am not already done when my friends are still eating. I eat the small portion slowly and when they are done I just get a box to take it home with for lunch tomorrow

I have a suggestion for a new topic.

How do you control yourself at parties or social gatherings from keep eating more and more snacks. If im at my friends house, we are always munching on something together like pistachios, edamame, crackers, whatever, not necessarily unhealthy foods. but i keep wanting to get something more to eat because i love this experience of eating together. What is your solution to this feeling of wanting to keep snacking with friends, or at a party where there is so much good food to eat?

Hi Zusana and Freddy,
I am starting day 22 of my workouts with this one– It is absolutely amazing how my body has transformed in this time. I am looking forward to keeping up with you guys, and thank you so much for the non-stop dedication you have to fitness and your fans. You guys are truly inspiring! :)

Sara

From the begining of this month I promised myself that I will exercises 5 days a week( because in a months time my sister is getting married and I’d like to look nice an that day), todays it was my 4th exerxise and it killed me. Recently I was ill and I think that why I wasn’t able to do all the rounds :/, but I PUSHED HARD :D

Thanks, You Guys are GREAT!!

Hi Zuzana,

I just wanted to tell you I loved the new video format on Youtube for the workouts/weekly challenge. I think that having a weekly challenge is perfectly timed and the coffee segment every other workout is a perfect blend of information and training videos. Great work.

Shawn

I can’t see the website well! Not on internet explorer neither on Mozilla Firefox.

It’s a mess on front page, text over pictures,the links are not accesible. What’s happened?

This was the only link I could find.

Did it! This 12 minute routine is a total absolutely no excuses workout. Fun to do the ninjas again. Improvement is still happening so I am stoked! Hope the website feels better soon; you must be too hot for internet to follow! hahaha

From my experience, the portions in Russian restraunts are not huge, sometimes they seem even small( I’ve noticed that people here don’t take the rests of food with them, i don’t know why, they just leave them. Maybe we are a bit shy to ask such a thing because it’s not common here, no one wants to look strange i mean.
I’m so happy, i can see my abs now! Thanks for your help!

Eating too much is my biggest problem! I also feel guilty if I don’t clean my plate so eating out is a huge challenge for me. I love to eat out and I love to try many different things when I eat out! Eating slower and learning how to share my meal seem to help but making it a habit is an on going challenge! I wish restaurants made tiny portions so I could order a few different choices and experience many different flavors!

so i am a day behind with these exercised yesterdays was not posted in time for me to do it before work so i just did one of your old ones, so today (sat) i will do fri’s and sat! well hopefully i will lol anyways my roomate who builds websites says its probably your cascading style sheets that has the error that is cxausing the glitch
sarah martin (bc canada)

Hey Amanda,
Set your gymboss interval timer for 24 rounds with 2 intervals of 5sec. of rest and 25sec. of maximum effort.

I try to order half sizes and if I can’t I take a portion home. I just tell the server that the food was very good but I simply cannot finish it all. Portion sizes in Canada and the States are much large.

and do you eat something after inmediately??, or a couple of hours later?

this site is acting up on me. lol back to zuzanalight.com:)

My husband and I try not to eat out too often. It’s expensive and difficult to find reasonably healthy dishes. We are very health concious and enjoy the bonding time we spend cooking and eating together. In answer to your coffee talk topic, my husband and I either share a meal or we’ll order an appetizer as a main coarse. I agree that serving potions here in the US are out of control.
Keep Rockin’
Cheers

Hi Zuzana, where did you get your outfit for this workout?

funny;)

Ahoj Zuzko,
mám taky jednu odlehčenou verzi ninja jumps – když klečím, tak nemám na zemi nárty, místo toho mám opřené špičky o zem. Zadek se tak dostane výš a odraz je jednodušší, alespoň mně tak připadá :)
Hezký den!
Markéta

HOLD Zu and Freddie!! and doggies too :) About the portion sizes, I must agree they are sooooo big and I unfortunately do not like to leave food. One of the most important things I have to learn is eating SLOW I eat too fast and tend to get more (shame on me). When I go visit my brother is Spain the portions are small and I always end up losing like 8-10 lbs and we eat out everyday but on like here in Miami in Spain you WALK EVERYWHERE here in the US we are too use to driving. But thanks to your videos I can be extra active and you really motive me to eat better because I though that it would had to maintain a low body fat % but watching you and seeing you from a year back to now and seeing you sooooo fit reminds me that I can be ripped all the time I just have to put the time and be more concern with my eating habits I thank you for the impression I needed to kick me back into gear. I sent you some before and after pics I hope you got them… You said your old video that you gained weight about your implant surgery (so I did I :( ) It would be cool if you post it :) <3 Elizabeth

Thanks for this advice!! This was really helpful. I will keep this in mind next time I go out!!

ps: sometimes i order take out food and just eat some of it from the box and eat the rest later.

You know whats funny. I did this workout outside by a playground today. I had my notebook & camo-gymboss in the gravel area. When i was done with my workout I couldn’t find my gymboss anywhere..i spent at least 15 mins looking. Finally i found it. it was right under my nose but the camo case was just like the gravel. lol had to laugh out loud.

Just came across your site, and it looks really good, not least as I have a ton of very old injuries. I still assume I can just use those exercises which my injuries allow me to do, but I was wondering if there is anywhere on your site where I can find a reasonably comprehensive list of some of the various exercises you do?

Thanks :-)

She said 5 seconds rest and 25 sec of pushing to your max. =D Pretty brutal, lol.

If you highlight the page you can see the description. She also mentions timing in the video, and it is also displayed in the picture of the gymboss timer.

The black background color is not mixing well with black letters… Can only read if i highlight the text…Please change back…

Amanda- it’s 24 reps 5 seconds rest and 25 second intervals. If you drag your cursor over the page it will highlight the descriptions.

Mug “the ocean”! lol, you’re definitely in Vic!

Zuzana & Freddie!!! that was a crazy intense workout!!! we (hubby and i) had to modify the ninja jump….he will have it soon…it may take me a bit longer…

loved it!!! and my gymboss works perfectly!!!

thanks so much!

For the third exercise I was only able to touch my shin. Is that okay? (I thought it was better to do it this ‘intermediate’ way than to just lift my leg).

Wow this site is amazing! You know, as someone who is generally against online fitness resources – as 1. they make you pay them to ‘empower’ you, and 2. they are just plain bogus – bodyrock looks genuinely awesome! People pay a lot of money for this shit, and it’s all here – 100% accessible WITH ongoing support and updates! Moreover the workouts themselves are short, simple but extremely challenging – which is exactly what you want when you work, study and are living in a concrete jungle! More importantly, Zuzana is genuinely interested in helping bodyrockers with their fitness goals. So, props to you! I shall definitely be incorporating these workout principles into my own fitness regime. Cheers :)

mmmmm i wonder if my lazy muscles can handle this I have being in pain since I start with you guys actually I never experience this much pain since i workout in a gym here in Tijuana BCN Mexico…but nothing is imposible
lets get it on!!!!

Wanna know something crazy? When I eat at restaurants (here in America) I usually order appetizers as my meal… the waitresses always look at me funny, but the entrees are just TOO much for me. And yes, I WILL try and eat all of it because I paid for it, which is really bad, because than I over eat. I also have a very small tummy, but even people I know who have big appetites sometimes have to struggle to finish their food. It makes the experience so much less enjoyable when we have to do that, and I do wish they would give smaller size options (I think Olive Garden actually does this, they have lunch and dinner portions).

BTW, I really like the new varieties in your work outs. I love doing new things and I always seek out new moves, and you never fail to be the one to provide!

Also, I notice that you don’t really give feed back to our comments, and I am really wondering what you think! Perhaps you can give some quick feedback in your videos? I think that would be a really great way to make everyone feel connected :) But of course, if you don’t have the time (there are SO many comments!) than that is understandable!

Good luck with fixing the website! I wish you didn’t live so far, I know a few good people here in Florida who could help with your site issues :P

Hey, thanks for your website.

For some reason, today´s descriptions has black font and balck background and that´s why seems it does not appears.

Click your mouse after first video and scroll down, then you´ll see ¨hidden descriptions¨.

Hope this helps.

Hi Zuzana,

I try to eat at restaurants that don’t serve huge meals and if they do before I eat I sometimes tell them I will be asking for some doggy bags later because their portions are so large. Also I eat with friends who prefer to eat at Asia restaurants and eat family style. That is a bunch of entrees on plates we all share from and thus if you plan well you will each have smaller portions and have little left over. In practice this rarely happens as everyone wants at least two dishes and that soon adds up. 8-)

So as to the why of it: When we had the Crystal Star we use to make our portions large because we were in competition with other Ballard restaurants which had large portions. If we could get people to see that smaller portions are better then I think restaurants would respond with smaller sizes.

Take care,
–Chris

Coffee Chat:

Hi Zuz, I agree with your statements on restaurant plating portions. It’s become a habit for me to always ask my server approx how big the portion sizes are before considering the meal.
My theory is restaurant industry doesn’t want to upset anyone customer by leaving them hungry after the meal.

Consider, how many North Americans are prone to leaving the dinner table for a round of seconds. This second meal could possibly match the equivalent of food from the first round of dinner. Wow literally eating for two!

Now also consider how fast people will consume their meals, not allowing enough ‘chew time’ for the brain to realize how much food we are putting back with every bite.

Believe it or not, the Restaurant Industry makes back more of its profits serving alcoholic drinks than it does on its food. It is sickening to see how much food will go to waste, just alone over the course of one day in a busy restaurant, via food unfinished meals, even waste from the back from food spoilage.

My boyfriend an myself have both worked the in the industry for close to 10years we concur, if more restaurants consider offering two sizes for a single meal, waste margins would show a huge drop.

Perhaps you and Freddy would be interested in reading a book [I personally love] on some concepts of smart/ healthy eating life choices. Its called: The Life Force Diet. Author is Michelle Schoffro Cook, DNM, DAc, CNC.
I give this book out to friends as gifts at most opportunities. I recommend this book to anyone who respects their diets and and how they feed their bodies.

PS. If you both are still visiting Vancouver Area, please consider making a trip out to the west coast of Vancouver Island to Tofino, and the Pacific Rim Park. It is a temperate rain-forest and has much to offer visitors with outdoor activities. I’m sure you both and the dogs will love it!

Enjoy your stay in BC, with lots of love and kindness,

CC from Tofino.

Hi, there is smth. definitely wrong with your site… try it please with http://zuzanalight.com/ ones more.:) Love you

Hi CC,

Thanks for the recommendation I will look for that book. The trip sounds good too :)

Sometimes it’s hard to stop eating the food, but I do the same thing you do. I almost always get a take home box and save the rest for another day (or two days if it’s really a lot).

Your hair looks amazing dark!!!

So im coming back to some of the older workouts just for fun… mainly i just got my new gymboss timer and wanted to go back and do the older ones that i felt i couldnt really do w/o a timer :) Loved this one… so fast paced!

So I decided to do this one today, just finished it and i’m still sweaty. It was hard, but fun. I didn’t actually try regular Ninja Jump Tucks till the last round, but when i finally did try it, it turned out I can almost do them. I managed to jump into the squat position, but then I lose my balance and have to put my hands on the ground. Ah, but so close =D

Great workout! switched intervals to 20 rounds of 45/5, i sweated alot!! Doing low jacks after the ninja jump tucks was total burn! did count reps but they were something like this

low jacks: max 47 – lowest 27
bycicle: cant count this lol
crab: around 28 
ninja jump tuck: 7-6

:)

1. Low Jacks: 19-22-24-23-24-24 
2. Bicycle: 40-41-50-52-48-49 
3. Dancing Crab: 17-18-21-18-18-20 
4. Ninja Jump Tuck: 5-6-6-6-5-6

just finished!
My score is :
1 Low jacks : 33.32.33.35.35.36
2 bicycle : 40.42.45.52.53.53
3 Dancing crab : 21.21.21.23.25.22
4 Ninja jump tuck : 4.5.5.5.5.6

At the first round I was as scothed on the floor for ninja jump !!! My legs don’t follow me ! lol

Great work out to wake up !

LOVED IT, Thanx ZUZ & FREDDY!!!! AND my knee didn’t hurt!!!!

1 Low jacks. 30,29,26,27,24,25
2 bicycle.  34,38,38,36,36,38
3 Dancing crab. 16,16,18,18,18,18
4 Ninja jump tuck. 4,5,5,4,5,4

here I come “Sexy Beast Workout is Back!”

Hi everyone!
Good news – My BF has started doing BodyRock with me :) YAY!
Here are our scores – (not bad for his second ever!)

Low Jacks:  Jenn – 23-22-21-22-23-24… Matt – 15-18-19-18-19-20
Bicycle:  Jenn – 26-23-24-27-27-30…  Matt – 18-17-12-10-15-11
Dancing Crab:  Jenn – 15-16-16-17-18-17… Matt – 11-14-12-12-15-18 (with some beginner mods)
Ninja Jump Tuck:  Jenn 5-4-4-5-5-5..   Matt:  2-4-3-4-4-5 (with some beginner mods)

Well done everyone! :)

Did this today – 21.8.2011

My scores:
Low Jacks – (25 | 20 | 20 | 20 | 18 | 21)
Bicycle – (27 | 37 | 28 | 29 | 30 | 30)
Dancing Crab – (20 | 20 | 20 | 18 | 19 | 18)
Ninja Jump Tuck – (4 | 4| 4 | 4 | 4 | 4 | 4 | 4)

Thos workout was crazy! :) my thights hurt…

My score could be better but today I was almost whole day on the sun, swimming and playing volleyball but I think it’s not so bad eventhought I was a little bit tired from the day :)1. 34,29,23,23,29,25
2. 24,23,26,23,26,29
3. 16,15,17,14,12,16
4. 6,5,5,4,4,5

My Score:
24 x 25/5
1. Low Jacks: 26, 26, 27, 29, 27, 30
2. Bicycle: 43, 43, 48, 45, 44, 56
3. Dancing Crab: 20, 22, 22, 21, 23, 25
4. Ninja Jump Tuck: 5, 6, 6, 6, 6, 7

i redid it to beat my score and I wan !! Yeah !
1/ sumo squat & leg lift (10kg): 25.24.27.28.28.29
2/ sumo PU : 23.20.20.21.19.24
3/ jump lunges : 40.42.37.40.36.45
4/ reverse PU : 16.15.16.4.15.15
 
And after I did “Fitness is sexy wo”

7 ninja waou!! I pushed very hard in the last round to make the 7th but I couldn’t ! :p

oups a mistake in my copy! My score for this one is :
i redid it to beat my score and I wan !! Yeah !Low jacks : 40.39.38.40.42Bicycle : 63.63.65.61.62.70Dancing crab : 23.25.26.26.26.29Ninja jump tuck : 5.6.6.6.6.6
Very good cardio training!

Just did this one, probably not my best scores because I was already tired, and did it with a headress and facepaint still on from my Halloween costume.  Anyway, here are my scores:

1. Low Jacks:  28, 29, 30, 31, 33, 31

2. Bicycle:  36, 35, 36, 35, 30, 30

3. Dancing Crab:  17, 15, 15, 16, 15, 14

4. Ninja Jump Tuck:  3, 4, 5, 4, 4, 4

After the first round of Ninja Jump Tucks I paused to remove my shoes.  I normally workout barefoot, and I found the Ninja Jump Tucks in shoes to be a problem- my shoes kept catching on my exercise mat.  I need the mat for my knees because my floor is concrete.

My Score: 
24 x 25/5
1. Low Jacks: 30, 29, 29, 31, 33, 34 
2. Bicycle: 43, 44, 33, 40, 44, 49
3. Dancing Crab: 17, 18, 16, 16, 17, 18
4. Ninja Jump Tuck: 6, 5, 6, 5, 5, 7

GREAT workout! 
1. Low Jacks: 27/27/26/27/23/25
2. bicycle: 36/39/40/44/42/42
3. Dancing Crab: 12/12/11/11/11/10
4. Ninja Jump Tuck: 5/4/4/4/4/4

ps: I dont know how you guys are doing your dancing crabs so fast!

oops i forgot to add i did 10 mins of hula hoop. I think its helping to tighten my torso :)