Oct 5 2010

Real Hot Workout

Hi BodyRockers,

Today we are doing 12 minutes of interval training with your own bodyweight so the only thing that you will need is your Gymboss Interval Timer - (click the link to get your own timer).

Set your interval timer for 12 rounds of two intervals.The first interval is 10 seconds and the second interval is 50 seconds long and your goal is to complete as many reps as you can during each 50 second interval. The 10 seconds of rest is enough to write down your reps and get ready for the next exercise. The 12 intervals that you set on your timer represents 4 rounds of the 3 following exercises:

1. One Leg Squat and Jump Tuck (alternating legs)

2. Santana Zuzana Push Up (alternating sides)

3. Side Jump and Side Lunge (alternating legs and sides)

Pictures of each exercise and my score:

One Leg Squat and Jump Tuck

Do One Leg Squat and then immediately a Jump Tuck – this counts as 1 rep. Alternate the legs after each rep.

My score:

Round1 – 12 reps, Round2 – 9 reps, Round3 – 8 reps, Round4 – 8 reps

Freddy’s score:

Round1 – 10 reps, Round2 – 6 reps, Round3 – 4 reps, Round4 – 4 reps

Santana Zuzana Push Up

I dared to call these push ups after myself as you can tell just for fun and my own ego stroke :)

Do a regular push up and then from the plank position turn your body sideways into the side plank as shown in the 3rd picture. Put your hand behind your head with your elbow pointing up towards the ceiling and then bring the elbow down towards the supporting arm as shown in the 4th picture. This counts as 1 rep. Alternate sides after each rep.

My score:

Round1 – 7 reps, Round2 – 8 reps, Round3 – 7reps, Round4 – 9reps

I pushed the hardest in the last round. Make sure that you are pushing for maximum reps right from the beginning.

Freddy’s score:

Round1 – 7 reps, Round2 – 9 reps, Round3 – 9 reps, Round4 – 6 reps

Side Jump and Side Lunge

Jump with your feet together sideways and as soon as you land, do a side lunge towards the side that you jumped from. This counts as 1 rep. Alternate sides after each rep.

My score:

Round1 – 16 reps, Round2 – 15 reps, Round3 – 16 reps, Round4 – 16 reps

Freddy’s score:

Round1 – 11 reps, Round2 - 11 reps, Round3 – 11 reps, Round4 – 11 reps


Around The Web
  • Anonymous

    Lunchtime workout 

    1-leg squat + jump tuck 9.5  8  8  7.5
    santana z pu 9  10  9(2knees)  10(4knees)
    side jump side lunge  14  14  13  14
    Followed with 12 min skipping (4 min 10/30, 8 min 10/20)


  • Anonymous

    Lunchtime workout 

    1-leg squat + jump tuck 9.5  8  8  7.5
    santana z pu 9  10  9(2knees)  10(4knees)
    side jump side lunge  14  14  13  14
    Followed with 12 min skipping (4 min 10/30, 8 min 10/20)


  • Vivi

    I did this workout in second one today (first550 fat massacre)
    And my score is :
    2/ 14.14,5.14,5.16

    Good one !!

  • http://www.facebook.com/Zealot70 Zealot Protoss

    I did 18 rounds. My score:
    1) 9 9 9 8 8 7
    2) 15 14 13 12 11 11
    3) 16 16 16 15 15 15

  • http://www.facebook.com/felinemenina Anna Carolina F

    Workout [2]

    1)One Leg Squat (half way supported): 7-9-7-8
    2)Santana Push up: 7,5-9-8-8
    3)Side Jump and Lunge: 16-15,5-15-13

    forgot the knee tucks in 1)..ups:P
    I’m so proud of me – did that workouts at 6aam!
    A 30min run+6min abs in the evening and I’m done;)

  • Vivi

    I did it today and my score is :
    One leg squat & jump tuck :
    Santana PU :
    Side jump-side lunge :

    Friendly short one !;)

  • Vivi

    I did it today and my score is :
    One leg squat & jump tuck :
    Santana PU :
    Side jump-side lunge :

    Friendly short one !;)

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Score: 
    12 x 50/10 
    1. One Leg Squat and Jump Tuck (alternating legs):  10, 10, 9, 11 
    2. Santana Zuzana Push Up (alternating sides): 10, 10.5, 11, 10 
    3. Side Jump and Side Lunge (alternating legs and sides): 11, 12, 13, 14 

  • Pingback: Friday Finally « Kirsten's super awesome blog

  • Lanie

    I’m starting your workouts today and this looked like a good one for beginners. I only did 3 rounds and My squats only went down to as far as a demi pliee, but I will work on them.

    Squat- 7,8,8
    Pushup- 6,6,6
    Jump- 14,13,15

  • Bianca

    Hi Zuzana!

    I tried this workout (for beginners version) on wednesday and i like it, but now I have such a muscle ache that I can’t do any acticivty or sports :( I hope it ends soon so that I can do another workout.

    Nice day!


  • Andrea

    Thankyou for posting picures of the workouts!! It´s very usefull, specially because I don´t allways hace a good internet conection at home and these way I can just print´em and take them with me everywhere I go :D

  • Ixi

    Wow, that was an intensive, but really nice workout, thank you for it.

  • Marcello

    Thanks again! That´s a great sequence, i´ll repeat it these weeks to get it right!

    Round1 – 9 reps, Round2 – 8 reps, Round3 – 6 reps, Round4 – 5 reps
    (With 80% of the full movement, i can´t do it right, yet…)

    Round1 – 8 reps, Round2 – 7 reps, Round3 – 5 reps, Round4 – 0 reps
    (My arms can´t handdle anymore…)

    Round1 – 12 reps, Round2 – 13 reps, Round3 – 12 reps, Round4 – 0 reps
    (Just very tired.)

  • http://robinmsills.blogspot.com Robin Marie

    Just came to terms with the fact that there’s no way I’m going to be able to afford a gym membership anytime soon. So! Here I am!

    Round 1
    13, 8, 15

    Round 2
    12, 9, 16

    Round 3
    9, 8, 13

    Round 4
    11, 8, 14

    All modified due to neck and knee vulnerabilities. Left me wicked sore! I was hungry when I started, and I’m pretty sure that’s why I fell apart in round 3. I just felt drained!

    Thanks for providing such a wonderful resource and for being so inspirational!

  • Marcello

    Very nice sequence, a little advanced in difficulty, but that is the best thing.

  • http://Www.bodyrock.tv Evelyn villarino

    Love your workouts!! Always challenging and fun! I’m always on a time limit so your workouts are perfect for my lifestyle!! Keep them comeing, telling all my friends about you!! And you look amazing!!

  • Gek

    Zuzana & Freddy I’m have a question about all the jumping.Is it hard on the knees when you getting older.I’m 53 and love the interval exercise.I do jump lot
    Love you guys

  • Rodrigo

    Exercise 1 is indeed really tough for a guy with 95kg.

    Doing a one leg squat means falling back lolol.

    I will get there :)

  • Tammy

    Those one leg squats truly are a killer! My quads and ass hurt for two days!!

  • Penny

    I could only do so many one-leg squats before I had to start doing the easier variation, but other than that I didn’t modify anything.

    One Leg Squats and Jump Tucks: 9, 9, 10, 8
    Satana Zuzana Push Ups: 10, 9, 10, 9 (I really liked these btw! :D It was great for my abs and arms)
    Side Jump and Side Lunges: 14, 14, 13, 14

    I was scared to do this workout because one-leg squats are hard enough without the jump tucks lol. But I think I did really well and am proud of how hard I pushed. =)

  • Monique

    Hi Zuzana, sorry I have posted the same post again as my last post didn’t make sense. Please see my corrected comments.

    Firstly I think you guys are amazing and what your doing is awesome.

    Secondly, I have tried doing your workouts for a couple of weeks and find that because I have never really trained or worked out before, I end up doing one of your workouts and for the rest of the week my body and muscles are burning, and I am barely able to walk let alone exercise for the next few days or week.

    My partner says I should continue with the workouts even if I am in pain but I am worried about doing some damage! What do you think I should do? Should I continue to work out through the pain? Or should I only do your work outs 3 times a week to build up to your level, or should I halve the reps?

    I would really appreciate your feedback.

    Also my real problem areas are my legs and stomach and Love handles and I want to loose around 3 -4 kilo, which of your workouts do you reccommend?

    Thanks and keep up the amazing work!

  • Gigi76

    One Leg Squat & Jump Tuck: 12, 12, 12, 14
    Santana Zuzana Push up: 8, 8, 8, 9
    Side Jump & Side Lunge: 12, 12, 12, 14

    • Gigi76

      But i did the modified one leg squat!

  • Monique

    Hi Zuzana,

    Firstly I think you guys are amazing and what your doing is awesome. Secondly I have tried doing your workouts for some time, and find that because I have never really trained just played sport in summer I end up doing one of your workouts and my body is burning with pain for the next week.

    What should I do, do I just need to excercise through the pain, halve the reps or what? Im not sure what to do, as I want to do your work outs every day but end up doing one and not being able to do anything for the rest of the week?

    I have 8 weeks before summer and really want to sort out my legs and stomach? Im slim, but I want to loose 3 kilo though and really tone up because I am super un tonned


  • blowsfire

    it’s been awhile since i found inspiration to work out again. thanx zuzana, you make it interesting. you totally rock-!

  • Monika

    Exercise 1: 1-10; 2-9; 3-13; 4-15
    Exercise 2: 1-6; 2-10; 3-11; 4-10
    Exercise 3: 1-15; 2-19; 3-19; 4-16

    Thank Zuza and Freddy :)

  • Chelsea McDaniel

    Love these workouts!!! You have helped me so much, your such a motivation to me!

  • Kimberly Vinck

    These workouts aren’t as easy as they look! I love them, though. They’re really functional (I think).

  • Daniela(svunk)

    Hi,just wanna give a shout that I didn’t give up!keeping yours challenge program and I am in 5 week diet challenge too:))
    My score for this workout:

    Thank you,kisses to you!!

  • Nathalie

    Hi Bodyrockers, I did this great workout today and here are my scores.
    1. 12,13,10,9
    2. 8,10,11,12
    3. 12,14,15,15
    This was a terrific one. Left me sweating and feeling good. Please keep these workouts coming. I know we all appreciate them. Have a wonderful day.

  • Charyse

    Zuzana!! this is an awesome workout, it kicked my butt :) you have so many amazing workouts. I just started doing these workouts and started the new strategy for eating healthy and its great. These are my intervals from my first workout for real hot workout:
    One leg squat and jump tuck
    Round1-10 Round2-9 Round3-8 Round4-9
    Santana Zuzana push-up
    Round1-7 Round2-8 Round3-8 Round4-8
    Side jump and side squat
    Round1-10 Round2-9 Round3-11 Round4-11
    I cant wait to workout with you more

  • Amanda

    Hi Zuzana!

    I am new to your site and the bodyrock nation. I have been following your workouts for just a week now and I am hooked!

    I have always tried to remain active and looked for the right workout program for me. I’ve tried gyms, trainers, videos, and just plain old self motivation. Unfortunately boredom with repetition and disappointment in a lack of results quickly set in and I give up. It’s very frustrating because I want to be stronger and healthier (and feel sexier in my clothes). When I found your site I was feeling very defeated. I watched it for a week or more and it was like someone has been reading my mind! Could this place really exist?

    I have fallen in love with your site and your attitude. Like I said, it’s as though someone read my mind and lead me to you. Short but strong workouts. Diversity and variety coupled with eating advice and those fabulous workout clothes. I could hug you! Thank you!

    With that being said, I don’t have a weight loss goal persay. At last weigh in I was 128 lbs. and I’m 5’8″. So I guess I qualify already as tall and thin. But there is definitely room for improvement! I want to be strong. I want to open the pickle jar for my husband instead of the other way around! =o) With your help and inspiration I will get there. Thanks again for being you and having this fantastic site. I have posted my results below. I did regular squats since I am a newbie and those one legged squats are physically impossible for me at this stage. Hey! There’s another goal! Thanks lady!

    Squat/tucks- reps= 10, 11, 8, 9
    Push ups – reps= 4, 5, 7, 4
    Side jumps – reps= 10, 10, 13, 11

    - Amanda

  • Andre Weekes

    Great workout guys, I always look forward to what’s next. My scores:
    One Leg Squat and Jump Tuck: Round1 – 9 reps, Round2 – 7 reps, Round3 – 7 reps, Round4 – 7 reps

    Santana Zuzana Push Up: Round1 – 7 reps, Round2 – 7 reps, Round3 – 7 reps, Round4 – 6 reps

    Side Jump and Side Lunge: Round1 – 12 reps, Round2 – 11 reps, Round3 – 11 reps, Round4 – 15 reps

  • Vanessa

    Hi Zuzana,

    I found your website yesterday. It was from youtube. It was hard for me to take you seriously with you big “Atouts” (french word) and some videos titles. But I tried some exercices that you do in your videos…wow! It is serious workout!

    Than, I watch more and more. You are inspiring. There is nothing comparable to what you do and do for the people. You are and example. I train in triathlon. I will use your workout to improve my core and stabilization. It will also increase my power and force.

    I’m from Québec, Canada. And I will talk about you to my friends. My sister is already in!

    Thanks to you Zuzana and Frederick,


  • Andrea Marino

    Hi guys!!!!My name is Andrea and I want to say THANK YOU for your amazing and funny way to do gym, for your fitness tips and your challengs!!! I’m from Argentina, I’m 43 years old, and I discovered your website few month ago. Since this moment, I’ve been tried to beat Zuzana :) and miself every day, I’m feel more strong and get extra energy. Now I can see muscles in my body then I never seen before, I’m really happy :) My score:one legs squat and jump tuck: round1:12reps; round2:10reps; round3:10reps; round4:10reps.Santana Zuzana push up: round1:8reps; round2:8reps; round3:8reps round4:9reps.Side jump and side lunge: round1:14reps; round2:14reps; round3:13reps; round4:14reps.I really enjoy this workout!!!

  • http://----------------------------------------------- DIEGO

    Y OJALÁ!
    Algún día, Hagámos un entrenamiento “combinado”
    Sería Genial!!!.
    con muy buena Música de fondo!.


  • Rebecca Kettmann

    Zuzanna and Freddie,

    I have 2 weeks before my due date and then 6 weeks to heal after labor. Once the doctor gives me ok i plan to jump back into your workouts. I have worked out inconsistently throughout my pregnancy doing things like walking, pilates and yoga. After I hit 5 week mark in my pregnancy I had to give you up=( because of extreme fatigue and nausea. It wasn’t until about my 6 month that I was able to do any form of exercise which was a real bummer. I look forward to not being prego anymore and getting back into your groove of things. It will be like starting all over again but I have to get over that and just focus on building my strength. Once baby is here, your workouts will be perfect as they only require 20 min of my time and I can do them while he’s sleeping, that is if I’m not sleep deprived myself.=) There’s no excuse. Thank you for all you guys do! Your the greatest. I’ve told everyone I know about this awesome website.

  • maria


    I haven’t been here in a while, and i cant find the warm up video, as well as the stretching.
    can you guide me to them?

    thanks Maria

  • Tiara

    Oh my god! Zusana, I just did this workout and it was the first workout of yours that I’ve ever done. I’ve been sedentary for my whole life (I’m 19 but that’s still a lot of time to be sedentary) and I never realized how out of shape I was and how badly it was affecting me until now so I’ve started following all of your nutrition tips (and I’ve also read Freddy’s old articles on food & diet). The nutrition part is definitely easier than the workouts :) Yesterday I tried this workout and I quit because I got discouraged but then I listened to one of your videos where you told us not to get discouraged and that you had to start somewhere so the next morning (this morning) I sucked up all of my excuses and did the best that I could. Afterwards I looked back on my workout and made a note of things I should be mindful of next time (things like making sure I’m tensing my abs all the time). I had to modify the first two exercises and it was so intense that afterwards when I went into the kitchen to make my egg white-themed breakfast I could barely walk. My mother came in with groceries and wondered why I could barely lift them onto the table for her.

    I’ve also started keeping a food journal and I think that it’s a good idea to keep it until I master all of your nutrition tips.

    I would like to thank both you and Freddy for launching this website and for taking the time out of your lives to help change mine and everyone else’s. I can’t wait to start making progress and to see what I look like and more importantly, feel like at my absolute best.

    Zusana, you are incredible! Thank you so much!

  • Naomi

    Hi Zuzana first of al I must say I tried your workout and must say you are a true inspiration you have endurance as well as energy and strength. I have 3 small children and began today to work out. Your exercise are very hard but cause i keep in mind like you said how I want to look that keeps me going first I did your warm up then i tried Cardio exercise workout 1-5 it was very hard at the end I had some chest pain but i completed it. Which exercise would you reccomend me to do on a regular basis since I’m new and I don’t have any muscle mass I’m flabby I’m hoping you give me an answer cause I want to show all my friends that even after someone has kids they can get fir I’m taking before pictures of me and I progress I will take more pictures maybe i’ll make a youtube account and post them there or I can send it to you and you can show it as a story of inspiration if I make it, lol. Thank you so much Zuzana for sharing you are a caring person.

  • Beth Formosa

    Zuzana, Im a 48 yr old woman. Iv’e been following your workouts for 6 months and I feel the strongest Iv’e felt in years! I love your workouts cause they are fast, short workouts.Even though they are short, I still get the sweat goin’ and the cardio effect I need to start my busy day as a Mom! I’m sure I don’t do the workouts to your intensity, but I do it, I love them! When people ask what I do to look so trim and youthful I send them to your web site! I Love you girl and keep your workouts commin’!

  • Samantha R

    I love this one!

    1. One Leg Sq & Jump Tuck: 11, 12, 12, 11
    2. Santana Z Push Up: 10, 10, 9, 8
    3. Side Jump & Side Lunge: 18, 17, 17, 17

    Thank you. Sx

  • Stania

    Hi Zuzi and Fredi
    I like to ask way any of my post are not postet is alway waiting for inprovment but nothing hapen.thank you

  • Erin1985

    I love that Freddy did this workout with you! I always wake up earlier than my husband to do these workouts, I worry that he will think all my jumping around is silly! (That’s what I get for marrying a military man, all they do is run!)

  • Luisa

    GREAT workout as always. I´m looking forward to doing it tomorrow morning. I´m getting better at the one leg squats and for the first time in my life I feel motivated to work out by myself (I´ve always felt I needed a trainer and a gym membership). You guys are doing a wonderful thing here and I want to thank you and congratulate you. Among the millions of fitness websites and blogs you achieved to make a difference and really develop loyal followers (from all around the world!) such as myself (Colombia) who tune in every single day. I already ordered my pink Gymboss Interval Timer and it should be here in about two weeks.
    God bless you and tell the bears to watch out… Zuzana might kick their asses!

  • K

    I’m gonna try this tomorrow cause I’m exahaustted right now ):
    You’re so strong, Zuzana!
    I was wondering if you could do a workout, or sugguest a few exercises that target the back and the side of the thighs. Thanks!

    I’m still working on those one legged squats. Determined to do a proper one one of these days!

  • Megan

    That’s so funny about the bear! I’m from Nanaimo and there is a cougar near where I live. I just put on my head phones and think happy thoughts :P



  • Matt

    Zuzana…When is the next time you can do some sort of chin ups or pull ups. Please do them! I really need help. Thanks alot

  • Nicthé Loi Salinas


  • http://www.hotfromhellskitchen.wordpress.com Bess

    i should add that i actually do the workouts also!

  • Melanie

    1. 10 10 10 10 I did kinda a one legged squat, I did the variation.
    2. 9 10 11 13
    3. 14 13 13 11

  • http://ebonydiane.wordpress.com Eby

    I love this workout. Thanks for that newer modification of the 1 leg squat, too. I tried the other modifications you suggested, but I found this one to work for me the best.

  • http://www.hotfromhellskitchen.wordpress.com Bess

    Hi Zuzana, i am addicted to your website! Thanks to both yourself and freddie for all the effort you have put in to make the site so useful and motivating.. i just enjoyed your latest workout video while I finished a kitkat (hehe, sin of sins). Just a request, I would love to hear more about your skin care / general beauty routine and any tips that you might have if you had the chance? Thanks again! Bess

  • Angie

    Zuzana and Freddy,
    Thank you for your awesome workouts! I’ve been following your site for about a month now. I had recently finished P90X and got some great results from it but found myself dreading the long workouts. I really appreciate the short, intense, and always different workouts you guys provide us. Thanks for keeping me motivated.

    P.S. : This one legged squat business is really challenging. I find it very akward and I’m not too sure I am keeping proper form. I think my knee tracks over my ankle too much. :(

  • LaChief

    This was another great workout Zuzana…. I did very good, Yes!!!! My scores were.. 1) 10, 8, 10, 9. 2) 9, 10, 10, 9. 3) 13, 14, 15, 15. I feel amazing and definitely stronger every time I finish one of the workouts. Thanks a million, see you on the next workout.

  • Waigwa

    This wasn’t so bad.Was slow on my first round.
    One leg squat and jump-Round 1-8,Round 2-9,Round 3-7,Round 4-7
    Santana Zuzana PU Round1-2,Round 2-6,Round 3-7,Round 4-6(I do half push ups still working my way to the floor)
    Side jump and lunge Round 1-3,Round 2-10,Round 3-10,Round 4-7.
    I’m still to get a gymboss.I think that will help me having to reset my pod timer.

  • Vesna

    great workout videos Zuzanna…
    Ive been doin them for like 3 weeks and i can already see rezaults,but wanted to ask is there any harm if i let say do your intense workouts twice a day,like morning and evening….will that hel for faster rezaults or?????

  • Grace Janowiak

    Round 1 – 4

    Round 2 – 8

    Round 3 – 10.5

    Round 4 – 9.5

    * I had to modify all of these because I’m a beginner, but I can’t wait to be able to do these when I advance.

  • Tamara

    I cant wait to do this workout! Thanks.

  • Roco

    Holly cow! This is the 3rd day on a row I follow your workouts and I can feel it all over my body!!
    I have to say I gave it a great deal of thought to whether I should try your workouts because I doubted that in such a short amount of time you could deliver me with a GOOD workout (I exercise from 40 to 60 mins. daily, plus I do yoga from another 30 to 60 mins. most days).
    But in 3 days I felt my body sored and sexier ;) .. and I don’t miss exercising for a longer time! and I have much more time to do what I like! (I can’t leave yoga out tho, because it’s my daily dose joy and bliss)
    Any way, if you got to read my note, thanks for sharing with me :D
    Take care,

  • GabRock

    Hey Suz,

    Great workout today. Your abs look especially great today. Going to go do my workout now. Thanks for the motivation.


  • Tabetha

    Man! I tried to do this as a beginner and only got to round 2 on the push ups before I couldn’t do it any longer! What a workout! I was watching and it didn’t seem that hard, but I was wrong.
    I am going to keep at it all week everyday and see if I can make it through the whole thing. I will master this!
    Great workout Zuzana!

  • http://www.janetspreiter.com Janet

    This was a fun challenge. I missed my week of practice one leggers due to too much surfing, so I will start that this week, along with the pull ups.
    1. 8-6-6-7
    2. 12-11-12-13
    3. 14-14-14-14

  • Kayla

    This one looks real fun! cant wait to try it!

  • Florence

    Did you decide on a supplement in the end?
    :) xxx

  • Maryse

    Hi Zuzana and Frederick

    I came upon your website a couple of months ago. Though I never really tried your workout, I would watch and read your post every day. Today I finally decided enough is enough and nothing will happen watching your video while sitting on the couch. So I got off my butt and did it. It was tough but I feel so good. I use to workout at the gym all the time and had started to run until I hurt my knee. I met my boyfriend and with dating again I became quite sedentary while eating out and enjoying drinks. Now it is time to get back into shape. I am dedicated to following your workout and again getting back to eating proper portions and eating real food. Posting this here makes me accountable.

    I am dedicated to get back in shape with you and your followers and be a fit bride next year. I am one of your older followers, having turned 48 a few weeks ago, I want to be a role model to others that we don’t have to accept gaining weight and we can be sexy and fit at any age.

    I plan on posting pics once I achieve my goal.

  • Frank

    Freddy, you wuss!! :) :):) hahahha j/k Zuzana kicks my ass on everyone of these workouts, I have yet to beat any of her times/reps.
    Best, Frank

  • Anna

    I did this workout today! It was very good and intenseve! :) I was sweating so much :D and i was exhausted after it. Thanks for this amazing workout again!
    Have a nice autumn!

  • Victoria Neuhofer

    Hi =)
    are u guys from Poland? Couse the name “Zuzana” is polish, right?

    Well, im training like 5 times/week in a gym. Ive got an good figure, but yours, wooow, i like to have mussels like u (like on ABS) too.
    But how to star? I mean its not enough to make just those exercises ?

    XOXO From Austria

  • Janet

    Great workout! I really enjoyed those side jump and lunges once i got it down! lol I kept getting confused after i jumped which way to go and which leg to bend haha! Really quite fun tho! I dont have a timer yet so i havent been keeping time but i am definitely pushing as hard as i can. Time to get myself a timer! And the 1 leg squats are brutal! whew! Thank you guys for all you do, you have really helped me in the past month to get off my ass and you help keep me motivated to do something everyday!! :)

  • LeanMachine

    i dont have an interval timer so i did 10 reps of excercise 1, 10 of excercise 2, and 15 of excercise 3. And alternated for the 4 rounds.

  • Josette and Seth

    You two are quick:
    My score (Seth begged out of this one today):

    One Leg Squat (with a bent leg since I can’t do the real ones yet):

    Santana Zuzana Push up:

    Side Jump Side Lunge:

    Seth and I both did the “sexy and jacked workout” which took us 19m and 38sec. We thought that we were pushing SO hard and then we just cracked up when we saw that our time was 2.5 minutes slower than Zuzana.

    You kicked our butts!
    see you next time,
    J and S

  • val

    wow that was and awsome workout

    and how scary…bears living right outside ur house??????
    well, anyway, ur super ripped, ur like my insperation lol!
    but yeah
    um thanks zuzana!

    —-4rm val 4rm TEXAS woooo!

  • Crystal

    This was great, as always. Keep it up!

  • judith

    Hi!! :)

    here`s my scores for today`s workout:
    One LS JT; 5 1/2-6-6-6
    San Zuz P-U; 7-7-8-8
    Side JSL; 14-13-14-12
    The One Leg Squat Jump Tuck was hard cause I had to concentred and take my time to keep my balance. It was great!!! Tommorow will be a ARD probably, or not we`ll see! :)

    Thanks xo

  • Bella

    Great workout! I did beginners modified workout that you suggested. Here are my times:

    One leg squat/jump tuck
    R1:11, R2:10, R3:10, R4:11

    Santana Zuzana Push up
    R1:7, R2:7, R3:6, R4:6

    Side Jump/Side Lunge
    R1:11, R2:9, R3:10, R4:11

    I will slowly progress and do the advanced workout you do! You look great! See you next workout!

  • Bella

    Great workout!

  • greg

    Hey, Thanks for the toe tip on the one leg squat thing.
    Much easier than hanging on to something – and works all kinds of “stabilizers”
    Way better!

    Cheers – from the bottom!

  • Michaela

    Hi Zuzana ! Good workout ! It seemed easy, but it wasn’t.
    Would you please explain how you do the breathing properly ? Your breath seems so regulate all the time and I thought mine would get better too. But it didn’t, I still lose my breath and have to stop to catch it and I sound like a steam locomotive.
    Thank you and all the bests to you and Freddy !

  • Taty

    Can you please post more info about diet?? The workouts are great, but it would be great to learn about diet along with you.

  • Kik

    My scores:
    One leg squat: 9,10,11,11 modified w/toe touch
    Push up: 7,6.5,6.5,6
    Side Jump/lunge: 16,15,17,16

  • Daniela

    Hi Zuzana,

    Do you have any direct contact details?


  • Lvette #1

    Nice to see Freddy’s score back on. This is a easy routine, not too tasking.

    1. 8-7-7-8. Still only able to squat down to my knee level on the one leg squat. I did do the regular Jump tuck.

    2. 7-8-8-8

    3. 11-12-11-11


    Yeahhhhh!!! girl power ROCKS!!! :) Keep it up girl! I’m gonna do this workout 2morrow! wish me luck it looks tough!

  • Sophie

    I love your shoes! :) Very good workout by the way. :)


    I did this workout this morning. BRILLIANT!!
    I took on the 1 leg squat challenge, im on my 5 day, I cant believe how in such a short time how much ive improved, i can go lower and do more reps with each day .

    I have been a track athlete and swimmer for 5 yrs, as well as a netball player. I took a break this year as i am backacking and working in Europe. But when i discovered your blog I just couldnt sit on my ass any longer. Im only a week in, but i am addicted! You are inspiring, and by far the best trainer ive ever seen or worked with.

    Congratulations! You show the world that the fitness world is not ruled only by Men!!

    Monique (19 yr old South African )

  • http://N/A Jason

    Great workout, but I have to say ‘working out’ is the last thing on my mind when i watch you.

  • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

    Hi Zuzana,

    Pull ups are great and doing them on your ARD is a great idea. I do them as I go thru the kitchen or pass my DIY Pull-Up/Dip Station that is now outside.

    What kind of Bear are you worried about? They each have very different personalities territorial zones and dangers. If anything I wrote put this fear in your head it shouldn’t have. Most wild animals are more afraid of you than you should be of them. The exceptions for bears is if it’s a mother with cubs or maybe if it’s a Grizzly Bear. But, whatever makes you comfortable should be what you aim for, so move it that is it. I live with possibility of Coyotes and Raccoons here and the Eastside (Issaquah area) has Black Bears, but not my end of Seattle.

    BTW, a great workout which I will try when I’ve recovered from my cold.


  • Martin, Denmaek

    Omg, omg, omg…I can do push ups!!! This may not seem like much to you, but it is HUGE for me as i have never been able to do those before.

    Well i did the workout and my scores where

    Part 1) 5 – 6 – 7 – 7
    Part 2) 6 – 6 – 6 – 7
    Part 3= 6 – 6 – 7 – 8

    So not too bad, the one legged squats slowed me down a bit as my balance sucks

    thanks you two :)

    PS: it would be rly cool, if you at some point couls give some warmup and stretch tips

  • Tey

    ok. I am going to start today oct 6 2010 your exercises and diet tips love you explain for begginirs like me… I am not a kid so this is a challenge but I am gonna follow you and see how this goes (i just send an email a while ago asking for tips x people like me) so thanks in advance… I am 158 lbs today… I will post a comment in a weeek and see how this work x me… Good job to both of you …. very inspiring!!!

  • kristyna

    Hopefully the bears will go for winter sleep soon :-)

  • http://argesforum.ro mimi

    Hi zuzana! I want to put you on my desktop, because you are such an inspiration for me, and I think that seeing you on my desktop will increase the number of workouts ;) ) But I didn’t find any pictures large enough for my monitor, 1280 x 800. Freddy, please take care of this! :) Thank you so much! :*:*:* Love you guys!

  • http://Hotmail Elizabeth

    OMG… I just want to say that I really like your workouts. But I don’t know how to star. Right now im trying to do the squa leg but is hard.So i have to keep trying because i really want to do this. I hope you can help me.. to get on track.
    And i will be very greateful. Thank you see you next time.

  • V.S.

    Hello.first sorry for my english:) and i just wanted to ask am i doing good by putting my own workouts every day,becose i cant do any jump ups, becose im my house people living down stairs:( first i doing 10-15min running to warm up (plus i cant live without runnin) ;) , than i doing my workout.i try to put exercises for diferent body parts(legs,butt,belly,arms,back..) each exercise i doing for 50reps. in my one day workout i doing 6 different exercises.so in one day im doing 300reps. and i try to do as fast as i can, so later on i can to improve:) and when i get stronger i will do 400reps and than 600…am i doing anything wrong? please let me know.thank you.hope to hear from you soon:) vilma

  • http://www.wilhelminamodelsearch.com/wms.html Beth

    Hey Zuzana,

    I came across this Wilhelmina fitness model search/contest and you’d be great for it! You deserve more credit and recognition. Just wanted to pass along the info…



    Good luck!

  • olya

    oh, shoot, i forgot to write another push-up after knee tucks! so its gonna be :
    - push-up
    - four knee tucks
    - push-up
    santana lift
    - zuzana push-up
    and back to back!

    :) ))

  • olya

    hi Zuzana, I just got inspired by your santana/zuzana push-up , so here is even more complicated version of it!!!
    - regular push-up
    - four knee tucks
    - suntana push-up ( or is it lift-up..)
    - zuzanna push-up
    and back to regular push-up
    - four knee tucks
    and other side with santana/zuzana push-ups/lifts !!!
    isn’t this combo great!!??! do it back to back untill you die on that floor!!! i just tried and i think this is what I’m gonna do on my rest day!!
    please guys feel free to try it and let me know how you like it!! I think it has a nice flow :) ) not that it’s gonna last long :) )

  • kit

    Thanks for the beginner modifications! I’m making my way to doing the real version, but these are letting me complete a full workout. I tried so hard last week but just couldn’t do a one-leg squat until you posted this version today. I was having the hardest time keeping my balance once my knee got past the 90 degree mark- putting my toe down really helps.

  • Devery Andrews

    I’m amazed at how you explain the exercises so thoroughly for beginners. I’m very impressed at all the information you and Freddy provide to help people get off their butts and get fit. Thanks!

  • Sarah

    I do not own the official gymboss timer, HOWEVER, gymboss does have a free app for the ipod touch and iphone! I use it for all your workouts and it saves timers that you have used in the past. I recommend it for people who have the iphone or itouch and don’t want to buy the separate timer.

  • julia

    wk it

  • Katie

    This workout looks friggin awesome! Can’t wait to try it tomorrow! Hah, and I love you for naming a push up after yourself, you deserve it girl! Thank you Zuzana and Freddie for your great workouts :)

  • Camille Cloutier

    hey Zuzana! I just joined to your website and I find your routines amazing. i wanna get back to fitness althought i am not that bad…but never tried intervalles and intensity training. I have a question: could I take one or two set of training and repeat it everyday (cause we should be doing it everyday, right?)for a month or so, then switch for other ones for the same amount of time, and expect the same results? in other words,is it important to be changing the routines so often?

    how does it work? : you are giving us a set of exercices which we should do for the following days until you give us a new one? Or do you do this for us to choose among the training?
    hope my questions are clear! it is had to switch from french to english sometimes!

    You really motivate me. I hope I’ll here from you soon!
    keep going! and keep smiling!
    Camille from québec!!

  • SQ

    can you tell me what kind of gloves you are using? I’m slipping around on the floor because your workouts are amazing and make me sweat so much! And I am wondering about your gloves! Thanks!

  • Sunshine

    We are so eager to hear about your new diet challenge!!! Can’t wait!

  • Amy.C

    You look cute in this video. :)
    Can’t wait to challenge myself on this workout!

    Cheers from Malaysia.

  • http://ozziepossum-diyhealthfitness.blogspot.com/ ozziepossum

    Wow, I LOVED this workout. I actually thought it was all over after the third round, only to be tortured for one more round :) My scores:

    One Leg Squat with Jump Tuck (I had to do the modified version) 10, 10, 11, 9

    Santana Zuzana Push Up: 7, 8, 8, 10

    Jump Side Lunge: 12, 14, 15, 14

    I am sweating BUCKETS right now…… Thanks for another great workout guys!

    Aussie Aussie Aussie, Sweat Sweat Drown……

  • Nicole

    This workout was hard because you really have to concentrate to do the one leg squats and those push ups:) But I always love the challenge!

    I did all four rounds in 12:21 (I keep an extra stop watch to time me when I do the Interval Training workouts.)

    One Leg Squat and Jump Tuck: (7)(9)(8)(8)
    Santana Zuzana Push Up: (5)(7)(6)(6)
    Side Jump and Side Lunge: (10)(11)(11)(12)

    I also did some extra push ups and some ab exercises after the four rounds:) I thought about going an extra round or so but decided to mix it up a bit:)

  • Aphrodite

    Awesome cant wait to try it!

    I wanna ask something… I havent exercised for a week (flu) and ive noticed that my body hasnt changed at all and ive realized that i havent had noticeable changes before.. ive been working out with u since march and ive always been thin, i think ive gain muscle and lost fat but it isnt very noticeable.. I do ur workouts 4 times a weeek, im 15 and do my best to eat healthy…

    I just wonder if this could be cuz i need more food??? i eat around 2000 – 2500 kl a day (i dont count them) i havent lost or gain weight.

    im still fascinated with how my cardiovascular system and strenght has improved so im happy :)

  • http://n/a flane


    Great workout, as always!

    Here’re my numbers.

    1. 10 6 6 6.5 (beginner mods all the way)
    2. 5 8 6 6 (beginner mods after first pass)
    3. 8 6 9 8 (beginnerish all the way)

    I’m hitting the shower, as I’m soaked with sweat. I think my leg strength is improving, even if the numbers don’t really support that position.:-)

    All The Best,

  • Oscar

    The quality of the second video is not good.

    • Oscar

      I mean in terms of video quality being somewhat fuzzy – the quality of the content is awesome as always!

  • http://zuzanabodyrock.tv kool

    Hi zuzana, I wanted to know if we can get rid of the loose skin on midsection after pregnancies with this workout or not . thanks. you look great all the time.

  • kyoko

    Done!!!!!! wow so tired but full of energy as always!!!!!
    thanks guys!

    1st: 12 12 12 12
    2nd: 8 10 11 12
    3rd: 14 18 20 17

  • Esther

    I just got my gymboss timer today…so I am eager to try this!! I am still working on the one-legged squat though and so far can only do it on my right leg….so wow…this is going to be tough!!!

  • Stacya Giverts

    Congratulations! It’s great that you are solidifying yourself with a formal degree.

    I’m a little cautious doing the plank sideways push up. I’m afraid it’ll strain my lower back. It seems that one must have a very strong lower back to not get injured doing this one.

    Can you suggest, in a future video, ways to strengthen the lower back? Or, how to modify this exercise further? Perhaps I’m not doing it right.

    Thanks so much,

  • sebastien

    Hello Zuzana and Freddy

    This website is very good made. The exercices are very well showed. Thanks for this quality.

    I learned some new exercices although i am an ancient champion of gymnastics in France(horizontal bars and parallel bars).

    I will be back very soon and often here !


  • Syd

    What shoes are you wearing?

  • Danielle

    Hey what puma sweats were you wearing in this video? They’re so cute! Awesome workout by the way! I can’t wait to try it!

  • Michelle

    This looks like a great workout!! Love that it has 1 leg squats because I have mastered them and love what they have done for my legs and butt, you were so right about it!!!

    PS you look so cute in the first picture of the last exercise. lol.