Oct 13 2010

How To Start Working Out With Us At Home

Hi guys,

Better Late than Never...

First I would like to say that this post has been somewhat late in coming, and we might have thought sooner about making it :) There have been so many new BodyRockers joining us lately, and by far the most common question is “How/Where Do I Start?” I wanted to write this post especially for those of you who are new to our little home workout movement and hopefully provide you the information that you need to start your fitness journey with us.

What this site is all about…

BodyRock.Tv is where we post all of the workouts that we do each week. The workouts that we share with you here are the only ones that we do. This is an important point. Zuzana has reached her level of fitness with just these workout routines. We do not post these videos and then put on a false nose and a whig and sneak into the back row of the BodyPump class at the local gym. What you see here is the real deal, and we are not training behind your back :) Of course you are free to train for as long and as often as you choose, but the point is that if you are consistent, follow our common sense diet approach and push hard, it is possible to achieve your fitness potential by following the workouts posted on this site.

How often should I workout?

Our best advice is just to follow our updates. When you see a new workout then do it :) New workouts come regularly and you can see what’s coming in the workout schedule. We always encourage people to take “Active Rest Days” between training days as they need to – listen to your body. On ARD’s you can take part in other physical activities that you enjoy – sports, yoga, hiking biking etc – anything that keeps you moving, social and happy. The idea is t get out and move everyday.

Are these workouts for guys too?

Yes. Many guys are following our workouts. These workouts are an equal opportunity butt kicker.

But what I really want is just to tone up my (insert body part here)…

Whatever trouble spot you are looking to tone and shape up, we have you covered with these hyper fat burning, full body workouts. So yes these workouts will help you with whatever trouble zone that you have. Training your body as a whole is the best way to get where you want to go.

Where to start?

You can start today right now – it’s really that simple. Follow these basic instructions and you will be on your way:

  1. Find the most recent post in the “All Workouts” category.
  2. Read the post. Often Zuzana will offer coaching tips and information that will enhance your workout.
  3. Watch Zuzana’s workout video. This is footage of her actually doing the workout herself, and pushing at her max intensity.
  4. Watch the Workout Tutorial video, or checkout the pictures with instructions. We included tutorial videos in some workouts where Zuzana goes over each of the exercises in detail, explaining the proper form for each move and she also shows alternative exercises and easier variations for beginners. If you are a complete beginner then you will want to select the modification for each exercise that matches your current fitness level.
  5. All of the sets, reps and timer instructions are in the text under the videos. There are also pictures of each exercise that you can print and take with you when you exercise. Sometimes having the visual reminder in front of you can be very helpful.
  6. Write down your reps, times and scores. You will try and beat your personal best scores the next time you do these exercises or this workout. Keeping track of your scores in your exercise journal is the best way to track your progress. We also love it when people post their scores in the comments and compete with us and each other.

Thats really all there is to it. Our workouts are short but intense – on average they take about 15 minutes, but some do go up to 20 – 30 minutes.

What Equipment Do I Need?

Most of the workouts that we do are bodyweight workouts. This means that you will use your bodyweight for resistance. The great thing about this type of training is that you can do it without the need for expensive equipment. That said, Zuzana and quite a few of the other BodyRockers who follow our workouts on a regular basis do tend to boost the challenge and intensity of the workouts by using a few pieces of exercise equipment. I will list the equipment that we use below:

  1. Gymboss Interval Timer You see Zuzana with this timer in every single video, because we use it in every single workout. This is the one absolutely must have item on the list. Our workouts are largely interval based and they move at a fast pace. You simply don’t have time to be checking your watch or the clock in the middle of all these exercises, rounds and reps. The timer keeps track of all of your intervals automatically and lets you know when its time to switch exercises by beep and vibration. In short it lets you focus 100% on your workout. To pick up your own timer click on the blue link above.
  2. Sandbag. In the past months, the sandbag has become a staple in most of our workouts. It is incredibly versatile, you can easily add and subtract weight so that it fits your needs exactly. It’s also great because it is quiet to set down and won’t scratch or damage your floors. We use it mostly to add extra intensity to certain exercises. Zuzana & I both use the “Power” model, and right now we have it adjusted to weigh about 35 lbs. For more information on the sandbag click here.
  3. Dip Station, Pull Up Bar, Jump Rope Combo We have recently stared to use our home dip station on a fairly regular basis again after a brief hiatus. We have been experimenting with a series of new exercises on the dip station including the “Moon Run” exercise. We will be using both the pull up bar and dip station on an regular basis in our workouts. You can get more info about this equipment by clicking on the blue link above.
  4. Exercise Mat. You will need an exercise matt for the floor work that we do. Our current Matt is from LuLuLemon, but the dip station guys sell one too.

Remember that you can always follow our workouts even if you don’t have the equipment listed above (although we highly suggest the timer). Zuzana always shows alternative exercises in the Workout Tutorial Video for those of you who don’t have this equipment at home. In every single post we always provide a blue text link to the equipment that we are using in our workouts.

What about Diet?

Zuzana is currently studying to complete a fitness nutrition certification from ISSA, and we have recently began a 5 week diet challenge that you can read about here. Take some time to go through our Food & Dietcategory, there are a lot of great articles that outline our basic common sense approach to food. You can make tremendous progress by applying some of the basic principles we have outlined in this section.

Now What?

It’s crucial that you are consistent with your training. We tend to workout every other day, so that is how often we generally post new workouts. To follow along with us just check back in with us here on the site on a regular basis. If you feel like working out on the days when there is no new workout scheduled, you can go back through our older posts, pick another workout and go through the steps outlined above. There are dozens and dozens of workouts here to choose from.

What can I do to show my support?

The most helpful way you can help support our home workout movement here on BodyRock.Tv is by sharing our site with your friends and family. We are truly thankful and appreciative of any BodyRocker who acts as a goodwill ambassador for us :)


Frederick & Zuzana


Around The Web
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  • Anna

    Hi, I am new here.
    I will start to bodyrock when the next payslip comes :D I want the timer and a mat before I start. My neighbours will think an elephant moved in, when i start jumping around (very old building where you hear every sound).
    Happy to join the body rockers :)
    cheers from Ireland

  • Smquigs08

    I just found this site today but it took me a long time to find this info so I agree with making this a separate tab. I am so excited to get started :)

  • Rachael Moss

    I think this tab should be the home page of the site with perhaps this one always at the top of the recent “fitness tips” as it would make it so much easier for the newbies and you could still see the newest workout on the right side there and everyone on facebook would also know when you have the new workouts too… Just a suggestion as I really think this would be beneficial… Such a fantastic site :)

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  • Melissah123

    I have to say the exact same thing as all the other people did, that this page should be a separate tab at the top so that when people first enter this site it is easy for them to navigate around. So, when they read this article they will know exactly what to do next :)

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  • Anonymous

    Hi Zuzana I am a big fan of your workouts.I am a complete beginner.Whenever I try to do the workout I can only continue for 10 min and than I feel like I will throw out.I feel sick.Can you please suggest what should I do?Also after completing a workout I have doms and I can not continue the next day.I usually do stretching but if you suggest and put a video of all the major muscle stretching and guidelines for stretching than it will be great.I have just 1 word for you AMAZING………….

  • Dan

    Yes please! That would be very newbie-friendly.

  • Emilie

    I used to work out both at home and in the Gym very consistently for several years until I suffered a lower back injury and have been limited to a very sedentary lifestyle for the past 2 years…
    But I’m expecting to go through with surgery in the coming week(s) since physiotherapy, acuppuncture, etc etc just didn’t do it for me. And I’ll be starting pretty much from ground zero and relying for the major part in the workouts posted on this site as soon as I’m cleared. Calisthenics have always been an integral part of my workout, but I cannot do weights anymore and I don’t think I’ll be losing much now that I found this site!

  • Eglutt

    Hello, i have a question: is it ok to have couple minutes rest in a middle of workout (regain strength then move again) or is it better to do less (or nearly passing out), but never stop? It is a little embarassing question to ask, but sometimes i have really hard time with my heart… =S

  • Victoria Player

    Hiya Guys,
    Well, it’s January 2nd and I’m ready to Rock my Body!
    I’ve done your workouts before and saw amazing results very quickly.
    I recently had a baby so feel the time has come to kick things into shape and restore the middle region of my body which it a little out of shape. Lol!
    I endeavour to follow each of your routines and the diet plans too. I’ll be posting each day to keep myself accountable. Let’s see what happens. You never know, one of these days I might post in a picture of my new and improved physic…. but there’s a lot of work ahead.
    Thanks in advance for the inspiration. :)

  • Jenz

    You are so cool an nice, all the best for 2011!
    Do what you want to do – and send us a lot of new videos ;-)

    Your fan

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  • Petra1980

    BTW, I’m originally from Switzerland, moved to Florida when I was 11.

  • Kathleen

    Hi guys!
    I’m completely taken up with your site! It’s fantastic, just what I was looking for: perfect motivation for discipline. Thank you for your existence from your new russian fan.

  • Lindsey

    I was feeling very overwhelmed by the choice and complexity of all the workouts, and I am on day 2 of browsing the site to see how it all works. I only just found this, so I agree as well, a great help to put this on the main page.

    • Ptwithkim

      I am right there with you on that Lindsey!

  • Geee

    Is it ok to do the workouts barefoot? Will it hurt the body?

  • imtcdavis

    Dear Zuzana and Freddy:

    You two are an AMAZING INSPIRATION!
    Your knowledge, skill, commitment, personality and honesty are absolutely fabulous.

    I am a 51 year old 5” 3″ woman weighing 180 lbs and am sitting in my front room crying.
    Crying with joy to have found your website.

    When I was in my 30′s I was extremely fit but over the past 20 years my fitness level has slothed into a non-existent state. Recently I’ve decided to gain back my health and fitness and luckily found your website. Watching your videos and ready your posts has really inspired my to get off the couch and move again. I will be doing your video workouts starting today (eeeek) and feel as if, for the first time in a long time, there’s hope.

    Thanks again and please keep up the great work!

    Gratefully yours,
    TC Davis
    Victoria BC Canada

  • Lina

    I love your workouts very much and ive started already! its really really motivating! i was shocked that you do only 15 minutes of exercise everyday when i keep hearing from other that you need at least 90 minutes to lose weight! so im just a lil confused about that! =]
    thank you so much for opening up the website you guys are doing such a great job! do you do one of these videos more than once or do you change your workouts everyday?
    id love to hear a comment from you! Thanks againg for helping everyone because there are so many people who were waiting for somehting like this!

    Thanks again!
    keep up the good work!

    • Anonymous

      Hi Lina,
      Just 1 video a day 1x per day (when we shoot it). The rick is to put EVERYTHING you have into it and keep proper form.

    • Anonymous


  • Maggy

    I’m always talking about the site these days ! I’m so impressed by Zuzana’s body and energy ! For the moment, I’ve added some of her exercises in my current workouts, especially exercises like “moutain climber”, “high knees” or “burpees” that are efficient for the muscles and also for the core.

  • Rupal

    hi, i wanted to start working out, and getting into shape, and i read through this and saw that i should choose the latest workout video, but do i stick with that video, and that routine, or do i switch it up every so often, and which video would you recommend for a full body toning workout i could do on a day to day basis. thank you so much :) you guys are doing a great job!!

  • Tim

    hey guys, just wanted to let you know that your workouts are so much fun. my wife and i have been doing them for the past month and are both seeing signs of improvment. thank you and keep the videos coming.

  • Sabrina Carabott

    Hi. Im new here. Well done for this site and your training. Please, I have these questions: Do you do each clip once a day to get that body and health benefits? or do you repeat the exercises in each vid more than once.?
    so i mean, do you exercise for 20minutes everyday and get these benefits or you combine different workouts

    Thanks for any feedback you will give me.
    Sabrina Carabott

    • Frederick

      Hi Sabrina – we do just 1 workout per day :)

  • Anna

    Wow, guys, thank you very much! I just needed this post very bad, cause I just recieved my gymboss timer today and from tomorrow I’m with you on the every day training :)
    I’m Anna from Russia, and I’m so happy to join your friendly and professional couple. Thank you for what you are doing here, for your effort to help ppl live a helthier lifes!!!

  • Gabe

    This is a great post… you should add it to your “About” page.

  • Elise Eichmuller

    Hi you two,

    I just started working out to your website a month ago, and already I’ve told all my friends about it! I have been active all my life; however, having a child (god bless her…hehe) derailed my fitness a little bit. I was really lost as to where to start…until I found your site. I just wanted to say I love the workouts, and the recipe for the protein balls gave me a laugh and a great breakfast.
    Thanks for doing what you do! This is the beginning of a beeeaaauutiful friendship!

    Take care,

  • Edward


    i never ever see the kind of workout before,but it really helpful to me and i will keep following it,tks.

  • Merlina

    Hey Suzana, how many workouts can i do in one day without overdoing it?

  • Sean

    This is a great site! My daughter has been wanting to workout and I know lifting weights etc. These look great for all levels of experience. Thanks and I look forward to getting started.

  • Lizzy

    I´m really glad to found you on this blog. It´s been almost an year since i´ve done some workout, and i´ve been wanting to be back. I hope that I can follow your exercices every day!!!!

  • simona

    It is so funny, mine favorite meal is peanut butter sandwich with banana. I cant buy peanut butter often because I will eat it too much.
    I was buying fresh made, amazing!!!

  • Carlos S

    Hello Zuzana, I´m from Mexico and I want to say that you are my best personal trainer, your excersices are great and I relly like all your routines. I hope to have better body in few months working with you and Frederick. Best Regards

  • Kristen Knowles

    I am truly happy to find this website! I am stuck in a rut! I have gone off my diet and workout plan because of boredom! I am starting fresh on Monday and going to give my 110%! I will follow your workouts and diet plan. Thank you!

  • http://www.juanpg.com Juan Pablo González

    How about warm up? I never see you mention it in the videos, but I’d assume that you warm up and cool off?

  • Cheksea

    I’m not blessed with a good metabolism, in fact, I’m the only one in my family that isn’t obese. I have to try really hard but, I get this feeling that I’m not trying hard enough.

    I go to the gym 4/5 times a week and run without stopping 5 miles, then i lift weights. Why isn’t this enough? In the morning I have one apple, for lunch I have salad, and for diner I have tuna with vegetables and another apple… Please help me, every time I look in the mirror I get sad and depressed.

    I can feel my lower abs loosen and getting flabby and I don’t know how to target those.
    Should I be exercising before breakfast or any other time I eat as well as my gym visits.

  • petra

    I just wanted to say a big big thank you for this article..helped me a lot. I’ve been follow your site for a couple of months and I’ve always thinking of that I should start, but I just could not figure out how and where to start, because there are so many many video and post here. Till now:) I am so grateful that you are shared this, it has given me the last stroke so tonight I am going to try a workout.
    Unfortunately I havent got interval timer yet…But I will look after of that.

    All the best and keep going this amazing movement which motivate more and more people:)
    Petra from Hungary

  • Tang

    Thank you! I’ve been looking for a routine that I can do at home without a bunch of equipment.

  • amandine

    thank you for that !
    i noticed you have changed the website and that the videos are also suitable for beginners which is a relief !
    i have read before that we should not watch our body for 30 or 90 days? where is that article again?
    i have difficulties to find the old articles and videos => do i just keep up with the new ones?
    thanks again


    hola frederick y zuzana soy un nuevo bodyrock bueno yo y mi esposa deberian traducir al español los videos como consejos para los que no sabemos ingles
    siguan asi gracias por la enseñanza de sus conocimientos en general.
    esperamos triunfar con esta face de nuestra vida ,que DIOS LOS BENDIGA(GOD BLESS)

  • Elise Eichmuller

    Hi you two,

    I just started working out to your website a month ago, and already I’ve told all my friends about it! I have been active all my life; however, having a child (god bless her…hehe) derailed my fitness a little bit. I was really lost as to where to start…until I found your site. I just wanted to say I love the workouts, and the recipe for the protein balls gave me a laugh and a great breakfast.
    Thanks for doing what you do! This is the beginning of a beeeaaauutiful friendship!

    Take care,

  • Abigail

    Thanks for this post, I have been creeping your site for a while and this post motivated me to just jump right in! =)

  • NJMom

    I discovered your site around July of this year. You may have heard this before, but it has changed my life. Around the same time, I had started researching the Tabata Protocol on my own; I wanted the most effective workout in the shortest time possible. My time constraints are not from being lazy or having a short attention span, as I’ve tried P90X and Insanity as well. But I work full-tiem and have 3 small children; and want to spend as much time with them as possible.

    Your workouts are extremely intense, very effective and super challenging. I always feel like I’ve kicked my butt after one of your workouts. I am 129 pounds, and after having three kids and being married almost 10 years… that is a # I have not been able to get down to in almost a decade!!

    You are an inspiration, Zuzana. Your workouts deliver results. I am so glad I stumbled onto your website through a short video of you doing Burpees! I could not do a single Jump Knee Tuck before the summer; it just seemed physically impossible to lift my knees off the ground into the air. I was able to jumprope before, but it seemed as if I was incapable of doing High Knees while jumping rope. Today, I can do both exercises in proper form.

    I feel stronger than I have in years. And healthier. I’ve begun to pay attention to my diet – incorporating healthy changes not as a temporary fad – but as a lifestyle to live by. Fitness is now part of my life, like breathing and mothering is. And it is wonderful!

    Thank you, Zuzana. Your site has undergone major improvements as well. It is faster and easier to navigate. I’m so glad you decided to make this home workout movement a reality; it has done nothing short of a miracle for me.

  • Nicky

    Just ordered a Gymboss interval timer online – can’t wait to get started!

  • Enrique Mdc

    Great Post!

    i’m new to this page.. and i just need an article like this!
    thanks so much for your time!


  • Elaine

    my friend and I are sick of the fat, we are making a conscious effort to be healthier. I have been following u for awhile now and i am super impressed! astonished really!

    Wish Me Luck!

  • DaShawn

    hi. i was looking for an interval timer on google and it sent me to your sight. so i ordered the gym boss timer that you use. in looking at your sight i have a question. i work out all the time. i’m doing to-a-days now. cardio or interval training in the morning an light cardio and lifting in the afternoon. how can i see what the workouts are each day that you post so i can start doing your work outs as my morning interval cardio. looking forward to your response. hope to hear from you soon Zuzana

  • Jon Janutolo


    Great job guys on this post. If this was my first time seeing this site I feel as if this particular post should be somewhere clearly visable on the home page. Also, I’d like to say the non-fitness life related videos are probably my favorite. Alot of people do home workouts because they are inhibited and embarrassed to go to the gym (they may have a social anxiety or phobia problem). So, more of these types of videos would be great I think.

    Great work Zuzana and Freddy!


  • http://- maya

    Amazing workouts. I am 54 years old, and work very hard in the gym with machines and barbells to build muscle. Will these workouts help me build muscle at my age? Or are they only effective for younger people who are not into their catabolic phase of life?

    Zuzana is amazingly built, fabulous body, muscle tone and definition. I would give anything to look like her as I age? To age with a well defined muscular body has been my lifelong goal, that’s what I work out got. So I ask, will these workouts help me as an older person?

  • Ivan

    Freddy & Zuzana, thank you for making your workouts beginner friendly! The tutorials are great.
    That’s exactly what I was hoping for a few months ago.

  • Kaylee

    I came across your videos on YouTube while searching for a new butt workout. I have been watching all your videos and I am SO EXCITED to get started! I am going to follow you religiously now. I have been looking for a good workout routine that will give me the sexy look I am wish to have. I work at a fitness center. I see people work out in here every day. I see people do things that aren’t getting them results. People come in here and just throw weights around but don’t really know what they are doing. Your exercises are EXACTLY what I am looking for. I will do my own cardio here at the gym, but other than that, I am going to start sticking to doing your videos at home! I can’t wait to let you know my scores and progress!


  • http://www.BriannaDeGennaro.com Brianna

    Hi Zuzana & Freddy!

    It’s been a while since I have left a comment, but I have still been keeping up with Body Rock Tv as I always have. Up until recently, I found that I didn’t seem to have the time and motivation to work out that hard, but every time I watch some of Zuzana’s inspiration videos, like the “GaGa for Tight Buns” video, something inside of me tells me to just get up and do some of the workouts today and get back on track.

    I really think that you guys are amazing people and it is important for me to get back on track so that I can start posting my results in my blog. Zuzana may remember I was one of the few Body Rock visitors when the site first began, and you both have come so far! I hope you’ll take a look at my website in the next month or two as I begin my workouts and I will start blogging about Body Rock Tv and how it had such a strong, positive impact on me and my fitness goals.

    Thank you for motivating me to get my ass in shape!

    Little Bri :)

  • Meg

    I’m glad you guys posted this up for all us new beginners, it nice to know you guys don’t leave anyone behind. I stumbled upon your workout videos on youtube and then it directed me to your user friendly site. I have lost over 25 pounds in the last 3 months buy just holding my cravings for high fattening foods and eating smaller portions through out the day. Although I am struggling with subsituting veggies for carbs since I am a very picky eater and do not like veggies at all so I am trying my hardest to try new things. Now that I have lost all this fat I need to work on toning to get rid of all this flab. I know my body has the potential to look amazing so finding these in home workouts has to be the best things I have seen since my boyfriends P90X videos. I dont want to get to big just lean and tone my legs, butt and stomach. These at home workouts are great from staying away from expensive gyms and harsh cold weather conditions. So again thank you guys for not forgetting about those who are just finding about you guys.


  • Lynnanne and Corey verge

    Hey I just wanted to say that myself and my husband will be starting to workout with you guys next week. I have been looking at your site and I just about fell in love with your spirit. We can’t wait to get started and plan on doing before and after pics so we can send them to you both!!! Thanks in advance and we look forward to getting fit with ya!!!
    Lynnanne and Corey
    From Newfoundland

  • DNM

    Hey are you guys still relauching your website on the 18th? I think this article should be the first page or sumin like that so people dont have to wonder its jus a suggestion. I love your workouts I dropped a dress size in 3 weeks doing them =]]] thank you so much

  • cindy

    Hi I am a 32 year old mom from South Africa. I am so excited to join you guys.
    I always struggled with my weight and believe me I have tried every quick fix possible. Point is nothing worked. After listing to a few of Suzana` coffee talks I realized that fat loss should not be my main goal, but to live healthy (the rest will follow). I want to thank you for your time and effort. I started today with the 5 week challenge and hope to let you guys know of my progress.
    Cheers Cindy

  • Vala

    Hey guys!
    Great post! I’d like to know your sport history :) This would be really interesting. Like what you did as a kid or which sports you tried, if you have ever been at a gym or maybe took part at any competitions and so on :)
    Thank you!

  • http://fithappyhealthy.com/blog Anita

    Thank you for the info Freddie. I’m not new here – but still I found some of the directions useful. Just a suggestion :) – maybe you can have this info as a permanent page where peeps can see it easily…

  • Tania

    You guys are GREAT!!!

  • Don Mac Neill

    Can’t find a fitness place that sells the snadbag. So I will order it from your hyperlink to the ultimate sandbag.
    Don M

  • April

    Thank you both so much! I just found you guys a few weeks ago and had no idea where to start. I look forward to achieving my fitness goals with you.

    Thanks again!

  • Mary-Theodore

    Hi, I just wanted to say how grateful I am for finding you last year at the age of fifteen. I am currently sixteen years old and I do your workouts non stop from august and still doing them five days a week and only in the weekend I have active rest day. I lost 13 kg only with your workouts and I must say my diet is not perfect because I am a teenager. I quit forever any kind of soda or buyed juice from september 2009 which means I didn’t drink that stuff for more than a whole year, I only drink juice that is made by me in my home from fruit or veggies. I’m on my way to saying -NO- to cookies forever and that is my current challenge.
    I currently follow the workout for absolute beginners and I tweaked the workout so it’s harder with some 3 kg dumbbells. At first I couldn’t even do all the regular six parts in one go and now I do it harder and even do bonuses when i finish like ab crunches, sit ups and lifting weight. I can’t believe the progress I make every single day and by christmas I must try some of your harder exercises.
    It would be a great idea to talk about your own experience growing up and how you introduced yourself into fitness because it is so important to start early, you inspired me so much.

    Greetings from Romania,


  • Arturo

    Hi!, My Name’s Arturo!, Today I initiate my workout thank for you help and recomendations, I follow you from Venezuela! Goodbye!

  • niemah


  • Amy

    Oh, I forgot to mention that the Gymboss interval timer can also be purchased as an iphone app. Good news for those of us with iphones….

  • Amy

    THANK YOU!!!!!! I’ve been waiting for a post like this.

  • Deenie

    Dear Zuzana & Freddy,

    I am new to your website, and have instantly become a huge fan! I just want to say thank you so much for your thoughtfulness and generosity. Sharing your knowledge and expertise within such a detailed, foolproof format is beyond amazing. All anyone has to do is view your level of fitness, and know that obviously you know what you’re talking about! You look amazing! Totally inspiring! I’ve been working out consistently for a few years, but have become stagnant. The weight has started to creep on, so I was looking for something new when I found your workout videos on youtube. I thought to myself, whatever she’s doing, that’s what I want to do! :) Besides being beautiful on the outside, you are beautiful people on the inside, more importantly, and your willingness to share all of your hardwork is proof. Thank you so much for everything you do! I’ve done a few of the workouts, and realize just how out of shape I am! Even though I “workout” regularly! Zuzana, you’re a little powerhouse, and I’m excited to just complete a workout in it’s entirety.

    Many thanks to you both for a great website! I’m already referring anyone who will listen to view your material!

  • Malou

    Ooppss… hit enter before I finish typing… I’ll continue…

    “You are INDEED the best, Freddy and Zuzana.”

    You are both our angels here. Thank you… Thank you… Thank you… and never ending Thank You for both of you. :)

  • Malou

    This is perfect! I remember myself when I was new here – I don’t know what to do. I don’t know how to start. What workout should I be doing…This is a great info for the beginners.

    Just a suggestion, maybe it’s a good idea that there’s a link in the home page to direct them to this info.

    You are INDEED

  • Diamond

    I recently found your site, and did my first workout the day before this post. Perfect timing for me. Thank you.

  • nerdgirl

    and also remember to warm up before and stretch after! really important! :)

  • Catherine

    Good Morning!

    I am so happy I have found your site (I have been telling eveyone I know!).

    I m a single mom of 2 and work a office job. This has led to a decrease in physical activity in my life.

    I have been following your workouts for the past 2 weeks and can already feel teh difference… Thank you for your informative videos!

  • Zaneta

    Hi Zuzana and Frederick,

    I am so happy, you posted this “how to start”. I found your blog 2 weeks ago and have to say it is amazing what you guys are doing! Thank you a lot, you are a BIG motivation for me! After my pregnancy (my sweet doughter is now 1,5 yer) I done nothing for my body. I found your beginners workout on http://www.noordinaryhomestead.com/dailiness/bodyrock-challenge-the-beginners-workout/

    and working out every second day. I look forward to start your “regular” workout soon!

    Greetings from Germany,

    (made in Czech Republick :-)

  • cascade

    Zuzana and Freddy,

    You guys are really nice and so helpful! I am sure all the good things u do for all of us bodyrockers will come back to you multiplied many-fold !

    Hugs, Cascade !

  • Matt

    Don’t worry.. I have found it now :)

    Thanks for posting the videos.. really helpful stuff!


  • Matt


    Just wondering where the timing info is for your workouts? I can see how you do the exercises but how do I find out how long it should take to complete each section??


    Matt (London, United Kingdom)

  • Nicole D Lopez

    Hey guys,

    I love this post. I don’t know if y’all recognize my name yet, but I’ve been an avid follower since April 2009 :)
    I love what you guys are doing now with the “No wo/man left behind”.

    I was wondering, however, if there was a way you guys could make some sort of shout out or something for me. I just moved to Montana and I want to find some friends with common interests. I talk about Bodyrock.tv all the time to people I meet, but if there was some way that you could help me make a shout out to the people in Missoula, Montana to find some local Bodyrockers, that would be great. OR! I know the site is supposed to be ready sometime this month, but maybe y’all could make a little section for people to meet other Bodyrockers in their area?! How cool would that be?! Then we could just go to that tab and find a workout buddy who is obsessed about fitness and health.
    Don’t make any hasty decisions, just think about it ;)

    Y’all are the best and I love you guys more than most people I know. You guys are like family to me.

  • Sara

    Oh, I forgot! (about the timer) I think it only works on Internet Explorer

  • Sara

    I’m using this free online timer, which you can also download to your computer, and I think it’s great! :)
    Link: http://www.speedbagforum.com/timer

  • Dilyana

    Hi Zuzana and Frederick,
    You guys are fantastic and i just want to tell you a special hello from Bulgaria (East Europe).
    Thank you for everything, i really enjoy every post from you.
    I`m not a beginner, but i want to encourage every one to try your workouts and diet approach because they are awesome especially for those who want to achieve a best shape in their life…Try these workouts and you will see incredible results!
    Take care!
    Dilyana Hristova

  • Kitty

    Well done.
    You might consider a point form version as a header (I.e., GET STARTED) beside HOME and ABOUT so new visitors to the site can navigate this information instantly.

  • http://zuzanabodtrock.tv kool

    Hi Freddy and Zuzana, i would like to loose last15lbs from last two years but it does not work some reason.I do your workouts as well. Can you guys help me plz .email me thanks

  • Nikki

    Hey Frederick & Zuzana
    Thank you so much for producing such an inspirational and enlightening website about fitness. I work in the fitness industry and everyday I see people coming into the gym looking bored and tired with their exercise, lifting the same old weights and doing the same old routine. You just want to shake them and tell them that exercise can be fun and enjoyable. I certainly feel much more inspired after watching and doing a couple of Zuzana’s workouts. I also appreciate your passion for fitness which just exudes from Zuzana and the site. I also love that their is no catch, its honest, upfront and you are not trying to dupe us into buying things which so many fitness sites do. You make people passionate about exercise and your style reaches so many people whether they are beginners or veterans. Keep it up. I for certain will keep on watching and wanting more for as long as you can produce it!

    Nikki, Napier, New Zealand

  • Mariana

    Wow! This is great and helpfull for all of us. I have a question, can i do workouts barefoot or is it necesary the runnning shoes? :)

    Thanks Zu & Freddy

  • Lucy

    Thank you very much for this post. I just started doing your workouts a couple days ago and this helps a lot. OMG! Im the first one to post a comment yay!!

  • ilana

    Thanks so much for your website–it is an answer to an ongoing struggle I have with the northern climate, gyms, and my crazy schedule. Working out at home and having someone to ‘push’ me is great. Before I bought the gymboss timer, I found some pretty good interval timers online. I would set my laptop up near where I worked out and did that for a while–it’s just an alternate option if people are unsure they will use the gymboss–which I absolutely love! thanks so much!

  • Romina

    Hi, I just found your site and I love it! I love the advices and the home workouts, i’ll start following them now!
    I hope to be seeing you often :)

  • Christina

    I have been doing your workouts and I love them. But I have one question. Ever since I was younger when I work out and do alot of squating and lunging my thighs get very bulky. Is there anything that I can do to prevent this from happening?

  • Ravi Shekar N

    Hi Guys,

    Thanks for the wonderful site you guys have posted. I am a gr8 fan of your routines. It really life changing. I never knew keeping fit can be so easy and simple. Thnx a ton. Also, Plz post the post workout stretches you do / suggest to save your precious muscles from injury. That would be fantastic. :-)

  • http://www.checkdevelopments.com Noemi

    May I suggest that the information above (about how to start working out with you at home) be always easily accessible to new body rockers in a separate tab along with the “food and diet” “fitness tips” etc. under a title similar to something like “new to body rock?” or “about us.” Thanks for everything!

  • http://www.innovid.com.mx Tan

    this is great, i have been recomending this site lately

  • Muri

    Thank you for being real!! :)

  • Nicthé Loi Salinas

    Hola chicos:
    Me encanta que hicieran esta presentación del blog, porque a mucha gente que le he recomendado la página y la han visto no creen que Zuzana consiguiera ese super cuerpo con sólo 15 o 30 minutos de ejercicio al día, que bueno que lo aclaren y de esta manera dar un incentivo a los nuevos bodyrockers de seguir o comenzar el entrenamiento, yo me siento feliz, tengo poco tiempo siguiendo tus rutinas y me quedan claros los resultados.
    Muchas gracias y que Dios los bendiga.

  • Ali

    awesome for newbies like my brother who i am trying to convince to try your workouts. :)

  • Susana

    Hi Frederick & Zuzana,

    This post was fabulous!! This is a perfect guide to follow!!! I am one of your newbies and find this information extremely helpful. Thank you, thank you, thank you!!! REALLY looking forward to follow your next workout video!

    Warm regards,

  • Cait

    Great post!!

  • Lacey

    I always love when people notice that I lost weight and ask me how I did it because then I get to share you guys with a little more of the world :D

  • dbear

    I appreciate the workout videos and information, especially diet advice. Two suggestions: Perhaps you can develop a “beginner’s program” to start a newcomer off with a basic/easier workout and build up to the more advanced workouts. Also, a “library” of video segments showing each exercise and labeled by description would help as a quick reference when learning or trying to remember a specific exercise. Thank you again for your website!! P.S. The peanut butter balls were awesome, I pack one in my daughters’ lunches each morning now!

  • Pamela

    Thanks Freddy and Zuzana. As I’ve said before you guys are doing a great thing here and I truly wish you continued success.

  • Lesley

    Wondering if I can use DB or BB to sub for the sandbag on some exercises? I am guessing that the alternatives given might cover this?

  • JD

    I just wanted to say that I found your website last Friday and I have found a new spark within myself to get into shape. I think what you guys are doing promotes taking personal initiative to get into shape (damn good shape I might add) and ways to make things really simple at home. I have always been discouraged from going to the gym even though I have had a pass since the late 90′s I love being able to sneak in a few reps between commercials, watching TV, and most recently working in a few extra activities in daily routine. Thanks again, and for the past few days, I’ve been looking forward to your next post so please keep it up!


  • Aimee

    I’m so glad that you guys posted this as I have just discovered your videos on youtube. As much as I wanted to start your workouts straight away, i was a little unsure (and a bit intimitated) about where i should start first.

    Thank you so much for pointing me in the right direction. I now feel more confident that I can just go right ahead and start at your most recent video, rather than trying to find one from the many hundreds you have!

    Keep up the good work guys, your inspirational! ^_^

  • Arlene

    I heard about your website through a friend and finally got around to checking it out over the weekend. I was so excited about the videos and blogs I’ve read on your website but I didn’t know where to start. Thank you sooo much for writing this post, and in such a timely manner for me to start my pursuit of getting a rocking body!

  • Rune

    Hi guys,

    Thanks for this site and for the youtube videos. This is my first visit, and you have inspired me to try your concepts. Based on the comments, pictures etc. it works. So I hope I can show you some before/after pictures in a month time.


  • Kuwait_Rose

    that was helpful :) best wishes.

  • Yulia

    gymboss timer is probably the best workout equipment i’ve ever bought

  • Stephan

    Hi guys,

    I’m a newcomer to the site, and have been trying out the workouts for about four weeks now. After reading this post, I thought I’d give some newbie experience feedback.

    First, the workouts themselves are fantastic. I immediately downloaded Gymboss Interval Timer for the iPhone, which is free, and I can definitely recommend (If you use their iPhone App, do NOT manually turn off your iPhone screen while the interval timers are running– they wlll cease to elapse or chime at the end of intervals; just leave the iPhone with the screen on and it will never turn off). Each workout leaves me refreshed and invigorated. That’s the good news.

    However, I was much more hopeful for a more community aspect to the site. There are no forums (that I have found?), there is no “central” location for people that are working out to interact with each other, unless they post in the comments. For example, if I wanted to follow the progress of a specific user that has been posting scores, I would have to comb through comments to see if they “happened” to add them to any given workout– it just wouldn’t work.

    Especially for workouts (both in the gym and at home), partnership makes it twice as awesome. Anyway that you guys could help people connect would be a plus.

    Lastly, there is no calendar plan to the workouts, and that is something I sorely miss. You guys have mentioned off hand in the descriptions that you guys workout every other day, but beyond that, it’s hard to get a feel for how make a lifestyle around it.

    Prior to BodyRock, I used ‘The Workout From Hell’ (http://stuff.mit.edu/afs/sipb/user/yandros/doc/TWFH.html), and that is a simple example of a clear schedule of the workouts coming up. I know for you guys (The Leaders) doing whatever you choose any given day works, but for the rest of us (The Followers), seeing what’s coming is a huge help.

    I noticed that one of your most popular posts is consistently ‘The One Month Challenge’, which I think might indicate others are very interested in a formalized plan too.

    I love what you’re doing here, and I feel like with such a small amount of effort, you could truly build a fitness community around what you’re doing. I hope my feedback help you guys in your endeavor, which is obviously a huge passion.

  • Iesha

    I’ve never used a separate timer. When I had my Blackberry I had an interval timer app(it was very time consuming because I had to program each and every work and rest interval). I have Android now and Android has a great app called HIIT. It’s AWESOME. I can program the work, rest and rounds in about 10 seconds.
    Anyway those are a couple of free alternatives I have used/use…

  • Iesha

    I’ve never used a seperate timer. When I had my Blackberry I had an interval timer app(it was very time consuming because I had to program each and every work and rest interval). I have Android now and Android has a great app called HIIT. It’s AWESOME. I can program the work, rest and rounds in about 10 seconds.
    Anyway those are a couple of free alternatives I have used/use…

  • bigmamalrh

    Thanks again for changing my life! I have shared your site with everyone I know! They LOVE it too!!

  • Caitlin

    I LOVE Bodyrock.com!!!!!!!!

  • Andrea Marino

    Hi Zuzana and Fred!!! My name is Andrea Marino, I’m from Argentina, I’m 43 years old. I’m your inconditional fun. I want to say THANK YOU for yours fitness advices becouse in a few month I can see great changes in my body, I’m feel better, with a lot of energy and becouse I pull up miself I could beat my own times and scores. I’ll try to beat you soon guys :) I take the 5 weeks diet challenge, I’ll tell you how about that!!! Best wishes!!!!!

  • nicol

    VAMOS CHILE!! What a historic day today for the minors in Chile!! 20 already rescued and only 13 more to go!! Proud to be Chilean, and today I will do one of your workouts with my heart out and with all the energy I have! CHI CHI CHI LE LE LE VIVA CHILE!


    hello my name is noelia herrera live in Argentina – Tucuman, I have 15 years and wanted to tell you that I love your page and I congratulate both Zuzana as Frederick the great work they do, I go to their website and see their videos to make their routines I see a great benefit, the exercises are very efficient, Zuzana congratulate you for the great body that you do a good job and wanted to thank you for all the support they give to the Bodyrockers so they can have a fabulous body and most important a very good health, congratulations and best wishes. from already thank you very much for taking the trouble to read my comment. noelia fondly

  • LaChief

    Dear Zuzana and Freddy….

    Thank you so much for posting this tutorial.. I have been bragging about this site for 2 months now. I found out about you guys from a shipmate that happened to be on a mission with me. I was talking about how I needed a new challenge in my workouts and he overheard me and told me that his wife had been following your training. That was August 1st of this year and I have been faithful to your workouts ever since. I really don’t need to go to the gym because I’m seeing more change with your workouts than with anything else. So with that said, please continue your excellent work. Many blessings from a true Body Rocker from the Bronx..

    Ciao, ciao

  • Jarus

    great post, thanks.

    I am following the workouts and diet as well and I feel great (I don’t know if lost anything weight wise thou).

    I was thinking of getting the timer, as it seems very handy but being from Czech I am finding it very hard to get it, the postage is nearly the price as the gadget, do you have any European alternatives?


  • Paula

    Thank you for this introduction! I started your workouts last couple of weeks ago and made me feel really good, obviously I take the tips for beginners: D.
    I also started a 5 week diet challenge, I hope to stay in it for so long, because i usually give up on the first week of diet.
    You keep me motivated. thanks! (I hope you understand because I speak little English, thanks google translator: P) kisses!

    a question: you do some warm-up or some relaxation exercises before and after the workout?

  • Maria

    please answer this mail I am really desperate! I am a 16 year old girl and I have been working out a lot for 6 month, and I used to have big breasts but now I have lost too much weight because my breast are smaller, but I kind of have a six-pack like you, but I want my boobs back, and I can’t just get fake ones like you, cos I am only 16 years old.
    Please help me, what to do?
    Love Maria

  • Georgia!

    Thank you! Zuzi and Freddy I am a die hard bodyrocker!

  • Audra

    Hi Zuzana,

    I decided to do an older workout this morning and today I picked the Sexy Monkey Workout. Although, I never used a rope with this workout because I was really horrible with it, I repeated 4 different times mimicking the rope and did chair assisted pullups with a PB time of 14:23. This time I used my rope and did all un-assisted pullups with a time of 21:10. So, now I have skipping with the rope to improve on.

  • Zsofia

    EVEry single person who has spoken to me in the past year knows about this website. I am an addict keep it up :)

  • New BodyRocker!

    Thank you for sharing with us this information; it will help us very much!

    What variaton could be the most similar to the pull bar since I don’t have one?

    Your site is the best one I’ve ever visited!

    Keep up with the good workout!

    Thank you in advance =)

  • Gisele

    Dear Zuzana & Frederick,

    I’ve been following you (secretly) for about a year: you are really GREAT !!! Congratulations for all your work(outs) ! That’s really amazing !

  • Elise

    Hello Zuzana and Freddy,
    I have a question for you that you can ignore if it’s not appropriate here to anwer…I always do the alternative option when it’s time to use gymboss,pull up bar, sandbag or dip station. But my question is do you have a “money back” from those articles when people buy them? Because if it’s yes I’ll have no hesitation to have those equipment at home and at the same time give you back this little something in comparaison of what you do for me….thank you to keep me on track every day….;) Élise

  • shonna mauldin

    Im 31/ 5.6/ 120lb/ mother of 4/never had a wight problum.. i work out 3 days a week. but with me starting cosmaetolagy school, im glad i found this web site.. i can work out 5 to 6 days a week but only 12 to 15 minuts.. it works even better for me.. thank you, & my husband loves the look of my fit body…lol

  • Erica

    saw your website recommendation on Fitnessmagazine.com on a forum somewhere. love the workouts.. have been doing them for about a week now and I feel sore but strong. I had to nix the gym membership to save money and this works out perfectly. thanks!!

  • Jennifer

    Thanks for this post…I’m new to your site and had several questions, which you answered today! I am ready to get on board and begin a new/healthy lifestyle. I’ll keep you posted on my progress. I’m not ashamed of my body, but I am overweight. Hopefully, your program will be just what I need to get my health and fitness on track. I am taking my before photo today and I will have after photos to share with you in a month.

    Thanks again.

  • sarah

    Thanks for the post – its really interesting to find out about you guys as someone who hasnt followed you from the beginning and only came across you from Mark laurens mention on his site (Thanks Mark) I am loving the workouts and as a trainer myslef its great to have new things to follow that i dont have to make up! I know you say that this is all you do but i am interested to know your fitness backgrounds? Have you always worked out this way? or were you once slaves to the gym and have had a lucky escape?

  • Rachel

    Thank you! For you to post this blog site and “coach” people worldwide for no fee is such a generous and wonderful thing!

    I started doing the workouts on your site just last week and am eager to do the next one every time. They are hard, but the short time they’re completed in keeps them really fun. I feel small muscles throughout my body burn after these workouts which really lets me know they are transforming my body in a more efficient manner then other more mainstream methods. Please don’t stop this site! I love it! You two are an inspiration, keep it up!

  • jovanna

    hola realmente me gusta lo que haces por todos nosotros, es super.
    mira yo deseo comprar el dip station pero no lo traen a colombia asi que metoca traerlo por otros medios,yo necesito saber cuanto pesa aproximadamente este aparato. gracias

  • Ophir

    hi Fred and Zuzana,

    I am so appreciate both of you create this website, it is so helpful, I been working in the gym for 12 to 13 hours every week and continue for 3 year, I join RPM, B.pump and combat regularly and end up my body still keep the same, recently I join another camp and the camp is based on turbulence training & tabata training and start focus on my diet, and I slim down very fast, the workout and level of intensity is very similar to bodyrock workout! But it cost 93 US dollar a month!!

    Thanks God I found your website and I found I can save my money and can really workout at home!!!

    Fred and Zuzana! both of u are really “ROCK”!!! I LOVE BOTH OF U!!!

    KEEP IT UP! it turn to my habit to open your website everyday just like open to my facebook page!!!

  • Vesna

    Hi guys…

    Not that is important but as Zuzana am an eastern-european girl that recently got married with a guy from american continent,so not only that in general i dont like going to the gym and all that but trying to adjust myself in the new surrounding is chalenging enough.
    So,that is way when i found out your site like over a month ago it was a perfect solution for me..Im folowing your workout schedule and in the days you dont post new ones i already made a schedule with your older routines….
    So keep up the amazing job you do,i already recomended you to so many people and even hooked on, my husband(altough he was a gym enthousiast)
    I hope that thispays off for you ,for all the work and effort you put in.

  • Magnus

    Since I’ve followed your workout routine for some months I wanted to buy myself a Dip station as well…
    Sadly your supplier doesn’t send to Europe…espeially Germany…therefore I searched for and found another seller…

    This might be an interesting information for other bodyrockers in Europe.
    Cheerio and keep on rockin!!!

  • Giselle Yannelli

    Thank you so much for this post, though I’ve been following your workouts for a few months it is nice to have a summary of the right approach to follow as well as having all the links for equipment and diet in one place.

    I’ve already screamed out your website in Facebook and you are my main topic of conversation when I hang out with friends hoping they join me on the road to a healthy lifestyle = ).

    Love you guys!!!!


  • Stephany

    Thank-you for posting this blog! I just came across your website within the last few weeks, and it has been a life saver. Money is tight and being a senior in college, time is even tighter. When I found your website and started looking into it and found that it is all concentrated on body weight, I knew you two were heaven sent! This is what I have been looking for, I have been working out seriously for 2 years now, but have reached a stopping point with my weight lose. After 6 months of being off my routine, I am back and staying on track because of your site. Thank you for answering all my questions with your blog, I was skeptical that these were the only workouts that Zuzanna does, but I know now that isn’t the case.It is amazing to know that with a proper diet and these time saving intense workouts I will achieve a healthy toned body.Thank-you for being such an inspiration and helping me get my health back!

    Keep up the amazing job,

  • Amy

    Thank you for this post:) I’ve been watching the videos for about a week now and wanting to start the program, but it seemed overwhelming. I’ve fallen out of working out daily since I hit my goal weight last year (I lost 50 lbs) and have been maintaining ever since. It’s very difficult to get back into it, but this post really broke it down for me. Thank you Zuzana and Freddy for motivating me to get back into a healthy lifestyle :)

  • Sarita

    There are great iPhone/iPad/iTouch apps for Gymboss Interval Timers and other types of interval timers. And they’re FREE!!

  • Christina

    Have you ever thought of advertising the site through a rad bodyrock t-shirt? I have been thinking of printing one up and wearing it to let people know of the awesome work you guys do. I feel more people need to see you both.

  • Mei

    Hi Zuzana, could you tell me what to do for warm-up? Or do you just start the exercise routine without it?

  • serrina

    hi guys my husband came accross your guys videos on youtube and showed me. i am very excited to start working out again. i have about the same frame as zuzana but i have had 4 children. i am not as in shape as i once was but i want to again.any tips on the best way to get back into it??

    thanks, Serrina

  • Meg

    I’ve been an avid gym go’er for years. I started following your website probably over a month ago now and see definition in my arms that I never saw just lifting weights! I LOVE your workouts!! To those just starting I could barely make it through a workout in the beginning and now can keep up pretty well just after a month! I still find myself having to do the beginners versions to a lot of the exercises and at first that bummed me out but the changes I see in my body are incredible!!

    My husband has always been in better shape than me – he can run faster, lift more weight, etc. and whenever he does these workouts with me he can barely keep up! He’s starting to get addicted now too!

  • rita_from_hungary

    Dear Zuzana and Freddy!
    I’ve been following you since april but this is my first comment. i can say that the moment i found your website was a turning point of my life. i did excersices, run and rode a bike before but your workouts changed my life. i’m fitter, leaner and stronger now and i can’t wait your newest posts. i love them so much!!! i love excercising!
    the other thing i’d like to tell you that i was in the czech republic at last weekend. there was a kayac-canoe marathon in cesky krumlov. we got the 2nd place in the cathegory Raft 4 (women) which is a quite good achievement because none of us have tried raft so far. (canoe is our hobby) there is a video about the race at http://www.krumlovskymaraton.com/ and you can see us at around 0:20
    the race was a great experience and there was a nice company.
    both of the town and the landscape were so beautiful, all of us loved it. i’ve never been there so far, the others go there every year but now i can understand why. the czech republic is wonderful.
    so thank you guys and please keep rocking!!!
    and now i’ll do my workout for today :) )
    love you,

  • http://www.theoriginaltextteez.com Amy

    This is good advice, but the issue is that most of your posts do not have the videos attached. If you tell new people to just look through them, they will find anything older than a month does not have a complete post.

  • Cali Keye

    I’m starting your workouts today! Thank you for giving me such a fresh outlook… I should be receiving my interval timer in the mail any day now! :)

  • http://cmpepin.blogspot.com Catherine Michelle

    Thank you so much for this great post!!! I’ll keep it for after my pregnancy. I firmly intend to join you next Spring!!! Until then, I continue to read your posts for my education!! Thank you for taking the time to do this!!! I’m from the countryside and gyms are too far and too expensive for my means. Your “at home” bodyweight regimen is perfect for my lifestyle!! I can’t wait to be able to start!!!!

    Catherine from Bury (QC)

  • Jessy

    Have been following your site for about two months now, but still consider myself a beginner, so this was very useful. Thanks!

  • Noriko

    I’m really, really grateful for your efforts to create such a wonderful site!!! I consider myself lucky to find your site! I love to do your workout. Even a beginner like me can follow it, if he/she has a will to do. Since I started following your site this Augeust, I’m telling, showing and introducing, your site to my family and friends. I like your philosophy regarding home workout movement very much. Thank you so much, Zuzana and Freddy!

  • Chris

    The timer is also a free app for the iPhone!

  • bernie

    Is there ever a routine where you do the same workout 3 times a week, or is it a new workout every other day? Started just this week and the rounds, rest periods, etc are a little confusing coming from a traditional workout routines and schedule, but I definitely like the variations and the intensity.

  • Laura S

    This is a great post for beginners!
    I always get comments from people telling me how great I look lately and I’ve been referring them back here to you! If I ask them later how they’re doing, they say “oh, she writes too much” or “I don’t know where to start” and I just tell them that the reading is to help you and to start where the newest workout is!
    What you’re doing is really great. I can’t thank you enough for the saved time AND money (and horrible walks in the snow to the gym) that you’ve given everyone just by having this website.

  • Bruna

    awesome! very helpful and explanatory! All my friends started following you too! I’m very excited!

  • BodyRock Addict

    Hi, looking forward to the new site soon!! I’ve taken 2 weeks of complete rest due to a knee injury from doing 83 mile ultra marathon and I’m itching to get back into BodyRock!!! I wanted to find out from you and your fans if anyone knows where to get a dip station in the UK? at the moment I just use whatever is lying around in the garage but I want to get a station to keep in my living room. Any suggestions would be great! Love you!!

  • Candy

    I have just started your program. i am a mom of 4, with a tummy that still looks like i am 7 months pregnant!
    I really love that fact that these are great workouts and able to do at home, and after such a quick time, i really feel like I worked out hard!
    I have a blog, and have referred a lot of people to you.
    Thanks so much for doing this – i think it is fantastic!
    PS. Just wondering, Zuzana do you have any old before pics, and Freddy – where are you? ;)

  • http://cristobald.blogspot.com/ __penelope__

    I already share your website and work-outs with friends interested. Be sure I’ll continue that way.

    Thanks for all.

  • http://milkshakesandmantras.blogspot.com/ Erin

    Aggghhh… you read my mind!!! I stumbled across your website via YouTube a few days ago and after trawling through your amazing videos was feeling very inspired but a little unsure where to start. I’ve ordered my timer and looking forward to getting started … and NOT having to trek to the gym :)

  • http://www.metrobloggen.se/Yaneth Yaneth

    While you are whaiting for your gymboss intervall timer use this site:


    Its an online tabata clock (same as gymboss). You can set your intervalls and rounds the same way!

    The only this is that you have to have a computer in front of you and be online. If you have a laptop and doing your workouts at home – its perfect!!
    / Yaneth

  • Anne

    Hi Zuzana and Frederic,

    I’ve started two weeks ago changed my died (took a lot of your ideas including those delicious protein balls!), i eat 6 times a day and do your workouts every other day and i must say even though only two weeks have past i feel better and look a bit tighter.

    Thank you so much guys.

  • http://august-us.tumblr.com Rae-Leen

    I love this site! Your workouts help me be stress-free. The 600 rep killed me the other night. Keep up the good work and what you are passionate about. It is nice to change people’s lives.


  • Deanna

    I have just started with you a few weeks ago and wanted to share what I have been doing. I am working my way up to being able to do the workouts just like Zuzana does. Right now many of them are just too challenging for me. I like to do the exercises without the modifications for beginners…. So, sometimes I give myself a little bit longer of a rest break on the interval workouts(instead of 10 sec, I give myself 15-20). Or, I keep the 10 sec rest period but do fewer rounds. If it is a time challenge workout, I might do less reps of each exercise. I am getting stronger and each week I am able to do a bit more. Soon, I will be doing it all!!!!!

  • Anna

    Hello Zuzana & Frederick,

    first of all I wanted to thank you that you’re doing such a great work. Before I found your site I tried to do the usual Sport aktivities, like sit-ups etc., but I did not enjoy them. After some time I was bored and broke up with those exersices. I’ve started to do your workouts in June this year and I’m enyoing it very much. I also try to follow your diet tips. I wanted to ask you for an advise. I’m doing this workouts since June, but haven’t lost any weight, moreover I gained some. I do your workouts 3 times a week and am frustrated that I can’t lose some weight. Would could you suggest?

  • Valeria

    The active rest day I would like to practice yoga but I have no time to go to a gym.

    Could you teach basic yoga postures?

    Zuzana is the best teacher than I´d had ever. It is the only one who really motivated me to keep going.

    Thank you very much.

    (Sorry but I don´t speak english).