Nov 2 2010

Pin Up Legs Workout

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

Today we have for you a full body 12 minute workout that will give you both the benefits of cardio and strength training – what you have to bring to this is your determination to push at your max effort. The beauty of this workout is that it’s simple and short and really has the power to sculpt and tone your legs, thighs and butt while at the same time working your whole body. The only thing you need for today’s training is your Gymboss Interval Timer because there are only 2 bodyweight exercises in this routine.

Here is the thing. Yes some of these exercises look scary. The first time I saw someone do the one leg squat my reaction was – you have got to be kidding right? Except the person I saw doing it was a 5 year old kid at his Karate lesson. He was competing with his teacher – a buff guy in his 30′s – to see who could crank out the most reps. The 5 year old won by the way.

The really important thing to remember is that you have to take on things that look scary now and again and push yourself out of your comfort zone. I know this lady that has an expensive treadmill at home. She walks on it religiously twice a day. It’s great to see her taking the time from her busy day, but when I inquire why she doesn’t  try one of our 12 minute workout routines and save herself an hour of walking, she says that she doesn’t like to sweat. So she walks the hours away each day, but she has not improved her fitness level or changed her body composition along the way. Sometimes comfort can be a drag.

Usually it just takes a gentle nudge to get people to try something new. There are always ways to “train up” to being able to do anything. Every time we put these tutorial videos together we try and fill them with these nudges – to show you that you can start with the easiest possible variation of an exercise and still get amazing benefits. The trick is to catch yourself from tuning out and getting comfortable when you first encounter something new that looks on the surface to be impossible. If you have a chair at home you can do a one leg squat. Take it on as a challenge and for gods sake don’t be afraid to sweat.
Workout Breakdown:

Set your Gymboss Interval Timer to count down 12 minutes for you. You will be doing these exercises in the exact order back to back and your goal is to complete as many sets as you can. What counts is the final amount of reps completed for each exercise.

1. Burpees - 10 reps in a row

2. One Leg Squat – 5 reps on each leg


Burpees - 10 reps in a row

1)Start by standing with your feet hip width apart  2)Squat down and put your hands on the ground in front of you  3) Jump your feet into a plank and make sure that your body is in one straight line and that you are not dropping your hips 4) Do a push up and try to bring your chest as close to the ground as you can. Keep your abs super tight 5) from the plank position jump your feet forward into a squat 6) Jump up and land softly on the balls of your feet bending the knees slightly as you land to absorb the shock.


One Leg Squat – 5 reps on each leg

1) Start standing on one leg with the other leg and both arms extended in front of you. It’s really important that you are tensing every muscle on the standing leg including your glutes. This will prevent you from leaning towards one side. Keep your abs engaged and your chest up.

2) Push your hips back and squat all the way down with your butt as close to the ground as you can. Keep on squeezing your abs. You can pause at the bottom if you like before you get up. Focus on tensing the muscles of the standing leg and push off of the heel to get up.



Around The Web
  • sandra

    I’ve been waiting for your new workout, however I’m not sure where to go to view in real time this workout so that i can do this same time as you..love your workouts do them every day (just about) noticed a shift in my body more than when i was going to the gym. P.S how tall are you?

  • haitham27

    thxxxxxxx looks very tough

  • Nadine

    Hi Zuzanna,

    I’ve been following your workout for about 2weeks now. I found out today that I’m pregnant with my second child!!! What excercises can I carry on doing and which should I avoid? I gained 24kg (52.9pounds) with my first baby and don’t want to go that root again. Any advice?

    • Frederick

      Congratulations!!!!

  • Leisha

    Great! Still walking this out 10 min after!! I completed 40 burpees, 30 squats!! Proud of my squats because i used to just be able to do the left leg all the way, got both today! Last minute i couldnt do another squat correctly so i decided that was a sign so i stopped. Will push through next time! Thank u so much for being my inspiration!

  • Audra

    Hi Zuzana,

    I finished 5 rounds and 5 burpees for a total of 55 burpees and 25 pistols. Thanks!

    • Audra

      Oops! I did 5 alternating pistols instead of 5 each.

  • http://blondatejsvet.cz Blonde

    Ahoj Zuzko, jednou si nekde psala, ze Gymboss pouzivas i jako timer na pravidelnou stravu.

    Chtela jsem se zeptat jak jej nastavujes, protoze max na interval je 99 minut. Pritom jist doporucujes kazde 2-3 hodiny?

    Díky moc za pomoc.

    Mejte se fajn :-)

  • Dragon Xu

    Just finished my work out for today~ to watch your new video. Really good one.. I’m still trying on the second one in this video, it’s pretty hard to get better..

  • Tah

    wish you did a training program for the week!!!

  • Kik

    Totals:
    60 burpees and 50 one-leg squats using a chair

  • http://mealsandmoves.wordpress.com Janetha G – meals & moves

    I love single leg squats, they really do give you DOMS in all your leg muscles the next day. Great superset workout!

  • Alva

    thank u for all this, it´s amasing blog :) I did your workouts this morning and my meal was what you reccomand :)

    Best regards from Iceland :)

  • Jeff A

    One legged-squats are tough!

  • Caroline

    just finished this workout. I did 6.2 rounds :D, with a chair for the one leg squats. I have been trying to do the one leg squats just randomly, like when i walk into our living room. My husband has noticed that my butt looks and feels firmer!! Love your workouts and the new real time workouts are hot. You’re doing awesome Zuzana!

  • Josefine

    Oh my gosh this workout was awesome!
    I could feel my legs, butt, arms, whole body burning!
    I was able to complete 4 wholes sets of both exercises so I did 40 burpees and 40 one leg squats (20 on each leg).

    Thanks for the workout!

  • http://www.lykkeligeoyeblikk.blogspot.com Alanna

    I love this site. You have amazing exercises. If someone told me you could be as fit as you with just 12 – 20 minutes of exercise every other day…I wouldn’t believe it. Then you came along…

  • Jay Yahya

    Hi Zuzana, I’ve been having some pain on my right wrist everytime I do push up. Just so you know my right arm is a few cm longer then the left (haha I’m a freak!). I just found out bout that months ago when my personal trainer pointed it out! That was funny..So do you think it’s because of that? If so is there any way that I could do push up without hurting my right wrist?
    Any suggestion BodyRockers??

    Thank you.. Just got my Gymboss today! Yay!!

    • Neala

      Hi Jay…I have some problems with my wrists as well. I do all of my body weight exercises that require bent wrists using fists so the wrists are kept straight. You might want to buy a pair of work out gloves because it can be hard on your knuckles. Hope this helps!

      Neala

    • Kasia

      Try doing them on pushup bars, the position of the wrist is different, so you’ll probably feel better…

    • Chris K.

      I occasionally have wrist pain when doing the workouts, but it has been decreasing the more I’ve been doing the workouts. In fact, I haven’t really noticed it lately and was only reminded by seeing your post. I think it’s been a couple months since they’ve hurt, but I remember one or both was hurting a couple times a week for a while. It was a sharp piercing pain for me. It may just be that your wrists are not use to it. I would suggest not pushing it. When mine would hurt I would find an alternate exercise to do during that interval, but I would ALWAYS at least try the workout to start with. Try that for a while, and if it persists for what you feel is too long then maybe consult a doctor. I’m not a professional, but I wouldn’t think that your longer right arm would have much to do with it; I think it’s quite common to have one limb longer than the other, and a few centimeters isn’t much.

    • http://fithappyhealthy.com/blog Anita

      Jay – just a quick question – have you been to an orthopedic specialist to confirm that your arms are different lengths. The reason I’m asking is because it may simply be a misalignment in your shoulders, i.e. you may have adopted a posture that makes your arms look different lengths.

      If it’s a posture thing – then you’d work on straightening that up – a physio would be able to show you how. If your arm is shorter, then just be aware of that when you perform upper body exercises and balance the pressure.

      Either way it is as you say because of the length difference – it may be worth going to a physio to get their suggestions.

      I hope that helps :)
      Oh, and as an aside – I have really weak wrists, but the body weight exercises and yoga have helped me get them a lot stronger and now it isn’t painful. Just be aware not to push too far and cause injuries.

    • Megan

      Jay Yahya,
      I recently have had tendonitis in my left wrist/thumb, making it really difficult to do alot of these exercises sometimes. It depends where your injury is!!!- BUT try doing pushups, etc. close-fisted, meaning your knuckles go on the ground. This is what my trainer suggested and it has helped me alot.. There are still some that I cannot put weight on my hand at all, in that case I do it with my forearms on the ground if possible. Otherwise – if it still hurts, the best thing is probably just to avoid those exercises for now (i replace them with another one I can do) until it heals completely so you can go at it 100% again.
      Hope this helps!

    • Anna

      Hi Jay, I’m not Zuzana, but I thought maybe you should use a book (or smth like that) under the shorter arm, while you are doing push-up to straighten the level?

    • Anna

      Or maybe it is shorter only when you are standing up, then it is caused by spine (we all have it not straight), and then there shouldn’t be any problem in a push-up position. In anyway I think you should consulte your phisitian ))

    • trisha

      Jay Yahya,
      You could try a wrist brace. You can get one from walmart pretty cheap and its worth a try.

    • rea

      Hi,
      I have also problems with my wrist. I found in store push up bars (you can find pictureson the internet if you don´t know how they look like).. and it is working for me… or you can try to do push ups with bigger barbells/dumbells… but I think with push up bars you have more stability..

      rea

    • Paul Gibson

      Hi
      I’m a breakdancer and regularly get wrist pain, I actually find if you stretch them and warm them up before and after exercise it prevents the pain.. There is some great stretches on this site for wrists if you track them down! A series of black & white pics of basic stretches.

      I dislocated one of the lunate bones in my right wrist and it pops out now and again but the stretching has stopped this for ages!! Yeah!! Hope this helps.

    • Kamal

      Put a book under the short arm?

    • Obi

      If u have wrist pain while doing push ups, try pushing off the outside of ur hand. Away from ur body. Visualize the force travelling from the floor through the pinky side of ur palm, through the outside of ur arm up ur triceps.

    • Celina

      Hi Jay,

      I had an injury to my tendon on my hand and I no longer have the flexibility to do push-up with my palm on the floor without pain in my wrist, so when the pain is too much, I use something like a dumbell to act as a handle and do push-ups with my wrist in line with my arm (I don’t know if my description makes any sense). Another option, if you are able to, is to do push-up on your knuckles. I personally find that painful too, but on my fingers.

      I hope that helps.

    • http://Www.cambridgekungfu.com Ross sargent

      Hey there try putting something under your ‘shorter’ arm so they balance out. Maybe a folded towel?

    • Ken

      Hi Jay, I’m new to the site, so I don’t know the protocal for responding, so if this is out of line, I apologize. I also have pain in my wrist when doing push ups. My doctor confirmed that it is authritis from my activiies in my youth. I now have to use “shark stands” to do push ups. They are just as effective and I don’t have the pain any longer. Good Luck

      Ken

  • bea

    “The really important thing to remember Is That You Have to Take On Things That looks scary now and again and push yourself out of your comfort zone. Sometimes comfort Can Be a Drag.”

    oh you’re right.
    the first time I saw your videos, I thought waw I’ll never be able to do some of this workout, especially push ups.j ‘had a horror of push ups and I could not.
    I started with you with a fragile hand after surgery and I did first lap and 3 was the max.
    But your helping hand in each video prompted me to repeat and repeat again …
    This now I’m conventional push ups and the challenge is to go lower still, or try with your legs on the chair
    I still have a lot of progress to make but that is what is motivating

    thank so

  • L Rodono

    I am so sad. I left weight lifting resistance and went to your workouts exclusively for the last 6 months hoping just using bodyweight resistance would stop myself from bulking. Well, six months later, I have gained an inch and 1/2 on both thighs and between 1/2 to an inch on my arms of muscle! I love the workouts, the burn and exhaustion. I love how strong I am! Never thought I would be able to do multiple onelegged squats or a crazy amount of full push-ups. My core is trim and strong, unlike ever before. But as a female, I hate the fact that my arms and thighs are more muscular than any man I know!! Any thoughts would be helpful. I did yesterdays w/o because there was squatting or push ups.

  • Emil K.

    Thanks! Gonna be doing this one later today.
    You’re right about stepping out of your comfort zone. It’s important to always push your body to the limit and give it your best.
    Besides, a workout isn’t fun if you’re not dripping wet with sweat! haha

  • Lorena

    Really nice workout, and wow, these blue pants are super cute!

  • Dorka Ispán

    Hi Zuzanna!

    Thanks for all of the videos, the bests I’ve ever seen:) I’m ’16 and I have done workouts at home for 3 years , I always looking for better ways to do my workouts , and i looking for the best… I GOT IT:) You are my role model, you inspire me. I would like to meet you one day:)
    Have a nice day!

    Dorka

  • Susana

    Hi Zuzana,

    I just completed this workout. I chose not to wait for your class video because i am working from home today, but will not tomorrow. I wasn’t sure if you’d post the class before the end of my day (EST). This workout made me sweat and i really don’t mind :).
    I completed 4 sets of the Burpees and 3 sets of the One Leg Squat (modified version). Very good workout! Do you have any breathing tips that you can offer? I think that I don’t breathe properly when doing the excercises and that may be why I can’t complete as many reps or perform as quickly as I could.

    Thank you!!!!!!!!!!!!
    Susana

  • Irene

    Your workouts are fantastic, I am so exited when a new video posted:o))The one leg squat is not possible for me to do, but I will continue trying.
    There are a lot of great exercise stuff on the internet, but nothing is better than this. Love and love you….Thank ‘s:o))

  • Constance

    Great workout!!! I was able to complete 4 sets:). Yeah!

    Totally believe in the training up. When I first did your work outs, I wasn’t able to do one regular push up. Now I can do several:).

    Thanks for the workouts.

  • http://www.thefitnessstudiobellevue.com Karen

    Hi Jay,

    Try having a pair of dumbbells in front of you. When you get to the push-up part of the burpee, grab the dumbbells and do the push-up with each hand on the dumbbell. It should take some of the pressure off of your wrists.
    Hope that helps!
    Great workout Zuzana and Frederick!

    Karen :)

  • LiLo

    Hey Zuzana,

    I couldn’t believe that I did more reps than you :)
    My score: 7 rounds (70 burpees, 35 one leg squats each) and 5 extra burpees :)

    Now I’m gonna do my stretching,
    Can’t wait for your next workout ;).

    Have a nice day =)
    LiLo

  • marie

    It’s hard to count mine while you are counting your out loud lol! I will do with gymboss instead of video! great workout :)

  • Dorka

    I can’t do yet the one leg squat , but I’m practice and I never give up! Because : Winners never quit and quitters never win ! :)

  • abhi

    i completed 7 rounds,means 70 burpees and 70 single leg squats.
    great workout.

  • Susan

    Hey zuzanna,
    I just have a Q..
    If my day was active day and when reach home I felt so tired ..
    Is it ok to leave the workout for the other day?
    Because I tried to do the workout after an active day but I couldn’t finish and my reps were too few !!

  • Dorka

    I can’t do yet the one leg squat , but I’m practice and I never give up! Because : Winners never quit and quitters never win ! :)

  • LaChief

    Great workout Zuzana!!!! I’m improving more and more as we go. I did good again, I did use assistance with the one leg squats.. I have 2 poles that I slide my hands on for support as I squat all the way down. I did really good with the burpees (60) and (30) one leg squats on each leg. Thank you for your dedication to what you do and to us… we love you.

  • Justina

    WOW – GREAT WORK OUT! Damn 1 leg squats – hate them but love them at the same time.. very hard to master – and loads of room for improvement! Pin up legs here I come! And as always – we love you Zuzanna!
    Lots of love from London xxx

  • http://www.theunionproject.net Cris Far

    Ah! You made me push to reach exactly your score! Ouch! I hate the leg squats, they are so hard :( But this is the first time I could actually do them without helping lift myself with a rope, yei!!! I love your bottoms, I cant find any colored ones, where did you get them? :D

    Also, I have 2 great delicious and nutricious recipes that I could share, would you mind?

    Have a great rest of the week! :)

    • Frederick

      Please share them!!!

  • Zahra

    Hi zuzanna!
    what a nice job you are doing! wonderful..
    I tried the workout you posted on october 29th and it was fantastic. I was looking forward to see the new video. This one looks good, I will try to do it tomorrow.
    Thanks for sharing your experience.
    Bye from Italy :-)

  • Shelly

    This workout kicked my butt and I loved it!!! thanks suzzana!!

  • Amanda

    I did it! Yay! Like you talked about, fear has been what has kept me from trying the 1-legged squat. And then I did 40 tonight! 20 on each leg. You inspire me to keep pushing and that includes pushing past my fear to try something new. I also managed to drop my chest within an inch of the floor on my 50 burpees. Thanks for all you do Zuzana and Freddy!

    Amanda

  • Malou

    Yeah, One Leg Squat is my BIGGEST challenge. My goal is to be able to go all the way down too. Instead of using the chair, I just squat as low as I can, my leg shaking though. :P
    This will be my routine tomorrow.
    Thanks, Zuzie and Freddy. :)

  • Kelly

    Hey guys,
    I’ve been following your website for quite sometime now and I really wanted to let you know how much you’ve helped me out; not only physically but mentally as well.
    I’m currently in College on a National Champion Cheerleading Team. Your work outs help me SO much while I’m at school in my itty bitty dorm room and they also help me in a sport that I love.
    I love that both you and Freddy are real, down to the point, and you don’t need a million dollar budget to present a well rounded, no-nonsense work out regime.

    Thank you for everything,
    Kelly

  • Riri

    do you class pumpkin as a carb or vegetable??

  • alan

    HeySusana first off ur alright ive been doin d workouts n ive seen results . Im ok physically but receantly my 18 yr old gf got pregnant. I promised i would get fat wit her and train again once the baby is born. Hm working out is my thing. I feel real lazy if i dont. Are these workouts safe for prego chiks? Cuz i still wana workout wit her. Shes 5 mo by the way. ps. Oh and to that chik with the shorter arm just use a book!!

  • C

    Hi Z,

    Good one! I love competing with you :) Here’s my score:

    Burpees: 60
    One leg squats: 25/leg (although instead of doing 5 squats on one leg at a time I alternated legs each time for 10 squats)

    I crave these workouts everyday now… helps relieve stress!

  • Stella

    Hi Zuzanna,
    I would like to know what do you think about the Bodylastics for training?
    Thanks for sharing your time and great energy!

  • Anush

    Hi Zuzana and Freddy!!

    I appreciate you quality workouts and thanks for sharing them with us.

    Very creative and inspirating for the daily routines.

    Huggs from Argentina!! Anush

  • http://www.mulvennaIole.com Iole Mulvenna

    You are AMAZING!!! I have been working out for years now and you push me to the max and I love it! You TRULLY are AMAZING! I just found you on the net and will be telling EVERYBODY about you.

    Thanx again!

  • Nidia

    Hi ZuZ!!
    You are awesome! Thank you so much for continue with your site, it’s beautiful! and inspiring. The new changes are very nice and modern :P
    i loved your tenis!! and your new hair color.
    You look like megan fox but more beautiful.
    I wondering if you can do another workout for love handles? hehe my problem zone :P and i miss your jump rope. You are moving so much times :D sounds like much fun! congratulations!
    Thank you so much and have a nice workout! ;* Kisses from mexico.

  • Laura

    Dear Zuzie,

    Wow!… I was just about to ask you (but I answered myself already), I do your workouts on a regular basis during the last 6 months (3-4 times a week, plus another 2 extra days of activity, -playing extreme frisbee with friends and running), and still dont look exactly like you… If somebody else is like me, and is wondering, “why dont I look like Zuzana yet?”, the answer might be in this workout… I decided that for the burpees I would go all the way down during the push up, and the intensity of the workout really augmented for me like a 40% percent… that was such a discovery for me… I am realizing that when you insist on proper form, you are really not kidding… Starting today, your workouts have taken a whole new dimension for me =)

    Ohhhh!, the eating habits are soooo hard to keep, but getting there…

    Still, the work has not been in vain, at all… I always sweat a lot, A LOT!, and I’ve lost about 6 kilos since I started working out with you… I now weight 58-59 kg, I had not been under 60 kilos since I got married 5.5 yrs ago… I am sooo happy, thanks to you Zuzie…

    And still improving… learning from the master, without a doubt… Love, Laura

  • Dorka

    I can’t do the one leg squat yet , but i don’t give up , because: Winners never quit and quiters never win.

  • Monica

    Zuzana,
    This new way of you to post your videos is great. I did this new workout at the same time and pace with you and it was amazing. I feel my heart is getting out of my chest.
    It works perfect with me I did my best effort and I did not feel it long because I was paying attention to you .
    I wil start the diet tomorrow and I hope to soon look like you.

  • Maria, DK

    Jesus, I am so, so, SO frusrtated that I can’t do regular one-leg-squats!

    I feel so weak, because I need a chair behind me, and still I have to support a little bit with my toes on the opposite foot, when I’m getting up from the chair again.

    Please, anyone, tell me that some of you also had to start this way!

  • Bobbi

    Hi, that was a very intense workout. I did the modified version of burpees doing the pushup on my knees. I also did the modified one leg squat. I managed 46 burpees, and 15 one legged squats on each leg. I will have to do this one again to score better results next time!

  • Olya

    Hi guys!
    Great workout! Thank you^^
    I completed 59 burpees and 50 one leg squats! Yay!:)))

    And special thanks for you, Zuzanna, that you thought me how to do a pistols. I was always afraid to do this. :))

    Have a nice day!;))

    Olya

  • Maja

    Hi Zuzana!

    I`ve got a question about the diet plan regarding earning your carbs.
    F.ex when you do the 4 min pre-breakfast workout, you can have oatmeal or bread for breakfast.

    My question: If you want pasta for lunch and potatoes or rice for dinner, do you exercise twice,once before each meal? Or is a workout like Pin Up Legs Workout ( your workouts has so cool names) enough for eating carbs “all day”.

    Maja

  • Z

    Hi Zuzanna,

    I have just finished your workout and I am covered in sweat n lovin it :) also, I just wanted to mention how much these workouts have helped me. 6 months ago I barely managed to do 5 push ups in one go and now I get get up to almost 20. On top of that I have dropped almost 12kg in weight since adopting your daily workouts.

    What I am trying to say is thank you for sharing these workouts and motivating people to becOme more active. Previously, I recall you mentioning how muuch of a positive impact it has made in your life and the changes it has made on you I.e. Not just physically bu emotionally, the same thing has happened to me. I myself do not know when it happened but it has and I have changed in the most amazing way; I feel happy, content and full of life. Even the people around me have noticed a visible change in my attitude and have asked me how it happened.

    Again thank you :)

    My score:

    Burpees 60
    One leg squat 30

    Keep the workouts coming; I’m ready for more

    Z

  • Nina

    Hi Zuzi and Freddy!
    I wanted to ask you a question about pushups: I’ve read many times, that for a beginner it is better to do a pushup with hands on an elevated platform (chair, cofeetable), instead of doing them from knees, I personaly prefer doing them with hand on elevated platform, I feel I am getting more benefits from these and getting stronger, while from knees they feel really easy and I feel I am not improving.. I can do like 2 regular ones :D but elevated I can do moooooore :)
    So I was wondering if a beginner can modify a burpee like this (using an elevated platform the whole time doing a burpee…? Thanks for the answer :)

  • Clau

    Wow, this one was such a killer – I am shaking still..uff. Thank you, it was great, even though I think I need more training before being able to go all the way down like you do :)

  • http://www.naughtygirlfitness.com MrsNaughtywed

    I made my hubby do this workout with me before bed. We did it in our PJ’s.. we needed to change into fresh clean dry PJ’s after because we were soaked in sweat. Great workout! Thanks Zuzana!

  • rea

    Hi,

    replying on Jay Yahya problem:
    I have also problems with my wrist. I found in store small push up bars (you can find pictures in internet if you don´t know how they look like).. and it is working for me… or you can try to do push ups with bigger barbells… but with push up bars you have more stability..

    rea

  • Justina

    Hey Zuzanna,

    Thanks for another though workout. I wondered how long did you had this lovely ripped body of yours??? And what is your body fat??? I am working hard and I have to tell you that I never been so fit in my entire life of almost 27 years, but still have long way to go to achieve the perfect body. Thank you so much. Justina

  • GoustiFruit

    I could only do 4 sets of burpees and 3 sets of one leg squat, and had to use the table on my side to be able to finish those… It was yesterday and I can still feel it in my thighs today ! Will do better next time.

  • Samantha R

    Hi Both – I managed to complete 68 Burpees and 60 (30 each leg) of the one legged squat. It was a toughie – going to challenge my husband see if he can beat me ;)

  • http://FaceBook Criss C.

    Hi.!
    your workout is great..even for men’s
    thank you.!

  • Pat

    AWESOME! IVE TRIED IT YESTERDAY…. I GOT ALL SHAKY AND EVERYTHING! Ill keep doing it…. thanks… greetings from Paraguay!

  • gogo

    killer!
    I got 70 burpees and 63 pistols, but I did my pistols on a chair :)

    I’m sorry, but I couldn’t do along with the video because your counting was distracting my counting so I shut it off and just used a timer:( I love the workout though, thanks guys!!

  • http://bodyrock.tv Lish

    Amazing! I need my workout today and just saw this was up…I can now do one leg squats on my right leg, I am using a chair to gain the strength in my left. It will come!!! Thanx for keeping us fit, Zuzana and Frederick. And motivated <3

  • tzsports

    OMG!! Kept pace with you during the burpees, but wow YOU ARE THE QUEEN OF THE ONE LEG SQUAT!!!! Am able to go 1/2 way down so far and getting stronger each time. My goal is to be able to do 1 clean single leg squat (on each side of course). At 6′ tall it is very challenging, but I will get there!!!
    Thanks guys:)

  • Ivey

    How harsh are these one leg squats on your knees? I’m 6ft 183lbs about 10% BF age 32…

  • jussa

    like this one a lot, going to add pull ups and make it 20 min long workout

  • Bree

    Today marks my first day of starting my at home workout routine with you! I am looking forward to seeing results as i move forward with this program. These videos are great, and this workout was definitely a challenge, but i stayed motivated throughout even though i felt like crumpling into a ball on the floor. Burpees are killer! Zuzana, you are truly an inspiration to me, knowing that you got the sexy body you have doing these kind of workouts is total motivation for me to get moving! i am so glad i found this website!
    Thank you so much!

  • http://bodyrock.tv irene medina

    Hello Zuzanna, I’m only 10 ,and every morning,afternoon,and night I do all you’r workout videos.Heres something fantastic for us.#1 is for me ok so I use to weigh 133.8 but now I weigh 54ibs.if i never found out about you i still would’ve weightin 133.8 but it’s all thanks to yoU!Ok now your turn my daddy said if you want him to make some workout videos on abc family if you do all you gotta do is just give him a call.he’ll pay you 57,400 per hour. just call him at (361)-288-5203 thankyou have a nice day

  • Alvey*

    I love this workout!

    I recently joined a gym and got talked into getting a personal trainer. I have realized that I can do more watching you, then what I do with my trainer… I am glad that I still have time to cancel my membership with the trainer as I feel I won’t get much from it, but they will def. get my money…

    Why do I need a trainer if I have you? And you are amazing!

    =0) Zuzana, you are the BEST!!!!

  • Alvey*

    Hello Again,

    I was just wondering what kind of Nike sneakers you are wearing?

    I assume they are super comfortable for the kind of workouts that you do… I need a new pair and finding one has been harder than I thought it will be.

    Thank you sooooooo much! =0)

  • J

    OMG! Super loved the workout. I just started again with my workouts and i was ony able to complete 4 rounds, but i gave it my all so if felt super good.

    I had a question Zuzana, what best works to loose the stomach “pooch”… I’ve always had a little “pooch” and i want to have my tummy more flat. Any suggestions??

    Thank you!!!

  • Katie

    Zuzanna – this workout was great! I took it a step further and added to it – time and a couple more exercises to intensify it.
    Watching how you build your workouts has helped me to advance my fitness with your workouts and by showing me how to build my own.
    Thanks so much!

  • Hanne

    Hi Zuz!!!!
    Today, I’ve been working out with you for 1 year!!!
    Celebrated with this workout!
    Hugs from Hanne.
    :-D

  • IVA

    Hi Zuzana

    I love your workouts they helped me to get to the best shape of my life. The only thing that now slowed me down was that I have changed the job and I m sitting almost 9 hours infront of PC and my back is killing me. Could you please create some excercising session for strengthening the back and posture? It would be great. Thank you very much for all your excercises you are great and very good trainer, you know how to motivate ;)

    Iva

  • Tarah S

    I loved this workout. 12 minutes really does fly by! OMG :) I managed to crank out 40 burpees and 40 one leg squats (20 on each leg) using a low step stool to help me. I tried the one leg squat with no assistance and FAIL hahaha

    Anyway, thank you so much for putting these together, you are truly inspiring!

    Tarah

  • DIANA Y.

    i thought you were going to do a workout everyday last you talked c’mon i’m waiting to get back to sweaty mornings again they felt great after

  • Cassandra

    Hi :)
    Where is that white bra top from? And those blue tights?

  • Alicia

    Yussss! I bet you Zuzana :D

    I did 50 burpees, and exactly 25 reps on each leg for the one leg squat.

    You better work harder next time :P

    This was a fantastic and extremely tiring workout as always, keep it up!

    xoxo Alicia

  • Taty

    Hi Zuzanna,

    A while ago you mentioned you’d be posting a lot more info about diet because you’re taking a course. Are you still going to be doing that? I am very interested in learning more about eating properly.

  • becca

    zu i did the exact same number of reps in the 12 minutes. I finished the 10 one leg squats tho in to complete the 5th round after the timer rang. Awesome workout, cant wait for the new site!!

  • Josette

    OK Seth and I got through 5 rounds of the burpees and the one leg squats yesterday. Our one leg squats don’t have perfect form (I can still barely do them). Today I smile every time I go down stairs, because I still feel he burn.
    thanks again,
    josette and seth

  • http://[email protected] Cindy Pinckard

    Hi Zuzana, Great workout as always. Hey do you still have a membership for us so we can download all your videos? I would love to put them on a flash. Not sure if we have access to that. That would be cool. Love ya! Thanks a million as always

  • Vanessa

    I love the new format for your workouts because I’m pushing even harder to keep up with you. :)
    This is a new challenge for me, and a great motivational tool!
    Keep up the good work! You and Freddy are amazing!

  • Logan

    I’m really trying to do your workout everyday. In high school and freshman I had couple extra pounds (maybe 5 or so), but I ran every day and swam a lot and was in pretty good shape. I graduate college this semester and I’m pissed off at my size (about 30 pounds overweight now) and my lack of physical fitness. I’m back to swimming a few times a week and trying to do your workout every day. That said, I just finished. I did 5 sets, so 50 burpees and 50 squats, but I had to do the chair variation and even those were a struggle. Thanks for the great work out and I’ll be back tomorrow!!

  • Alina

    great workout for toning up the legs!!
    but i still can’t do the squats properly..

  • michelle

    wow..the one legged squats! always a killer! i can’t quite go all the way down…but..i am tensing the standing leg and going as far as i dare to! (about 3/4 of the way)

    again, i was tired from work, but thought i could do 12 minutes and then relax…

    every little bit adds up!

    hubby did the workout and was moving ahead of you, zuzana! by the last couple sets of one legged squats he was doing them all the way down on his own…the first few sets, he was using a barstool to help with balance – until he could develop his technique and balance.

    thanks for all you and freddy do for these workouts!

    :)

  • Starr

    Hi Freddy and Zuzana:-)

    Is there a place where I could give you some feedback??

    Blessings~

  • Penny

    60 burpees and 50 one-leg squats.

    I used to think I couldn’t do these workouts. I just kept watching your videos. Every now and then I would try to do an exercise, but I’d get tired after only two reps so I’d just sit back down.

    And obviously, months ago, I started doing them. I pushed myself. And now I am beating Zuzana’s scores. ;) (I think it’s just because I have more energy though.. I do have a super hot body now, but I’m not nearly as fit as you)

  • Natalia Cudlip

    Hello, I’ve been doing your workouts for a year, and now, I’ve had 3 more people doing your workouts with me twice already :)

  • http://bryanking.net/ Bryan

    Thanks again! I have always loved your exercise videos. They prove quite effective and cheap too! :)

  • Lori

    Holy mackerel! I’m going to have to try to get better at this one. Tough!

  • jen

    Hey there Zuzanna,
    I love your workouts and have been doing them for quite a while. i am a personal trainer and group fitness instructor and its nice to have other ideas for workouts. I looked up your workout before i went to work today so i could use it for my class. the last 10 min of class i pulled this out! Yikes!!! we only had 9 min b4 i had to wrap it up, and we finished 80 burpees and 40 single leg squats! It was ridiculously brutal, but my class keeps me going just as much as i push them. Love Love Love your site!!!

  • http://n/a flane

    Hi,

    I’m soaked with sweat and again I didn’t do that much. My numbers really need to get better.

    3 sets burpess (full strength version)
    4 sets 1-leg squats (cheaters version)

    As always great workout guys!

    Love,
    flane

  • Jc

    Pigtails are back!!! love that style

  • Sasha

    Hi Zuzu!

    I’ve been following along with your workouts all the way from south Louisiana! So.. ur messages of inspiration touch even small town gals like me. This workout is a beast and I definitely put it to the test ;) I LOVE U – I LOVE U for starting such an amazing website and for being such an INCREDIBLE inspiration to us all. SMOOCHES!

  • mél

    I did 55 burpee and 30 one leg squat. After this training my muscles would go out of their packaging. Lol Then I go to sleep!! :) Thnak you!

  • Sunshine

    Did this today! …and tonight, I really FEEEEEEEL it in my legs and bum! wow!!!!

  • Cassie

    I love your workouts, I am excited to try this. I finally can do the ninja jump so I feel I can do anything!!

  • stephanie

    WOW WHAT A GREAT WORKOUT, THE MOVES LOOK SIMPLE BUT ONCE YOU START IT REALLY KICKS @$$!! THANK YOU SO MUCH I DID EVERY SINGLE REP YOU DID! I AM SOO PROUD OF MYSELF!!

  • Iris

    Hey cool..I did it yesterday and I can feel my legs in a nice trained way this morning!!!hahaha And I can even see that I have done those one leg sqhats…the muscles of my legs are much more defined.
    Have a nice day!

  • anna

    hey! great workout. 60 burpees and 50 squats for me! would love to know what your reps were zuzana.

  • Grisou

    Hi Zuzana,

    Great workout :D completed 3 sets and 2 burpees

    Just wanted to let you know that the Warm Up section on Bodyrock.tv is down ;/

  • Olivia

    Hey Zuzana,
    This looks like an awesome workout. I was just talking to a gym trainer yesterday who is completely buff and she mentioned how she was also trying to do the one legged squat. I’ve been trying for month now but i still cant get any further down than to squat level. Don’t get how you do it :)
    On another note: i’m a short girl and i easily build muscle. Do you think its unwise to add weightlifting classes like bodypump to your routines? I used to look just the way i wanted with your workouts, but now that ive been back to the gym for my weightlifting classes i’ve quickly built quite heavy legs and shoulders. (and i have a petite build). Do you lift weights too or only do bodyweight exercises/sandbag?
    Thanks a lot, Olivia

  • nu00nu

    4 rounds + 3 Burpees
    4 rounds

    :)

  • Monika

    wow !!!!! it is so good workout !

  • Hannah

    Hi Z and F

    I just completed this workout and actually thought I might vomit when I finished! I did 60 burpees and 60 1 leg squats. However, next time I will slow down on the 1 leg squats as my technique wasn’t as good as yours. I have to try really hard to stop my knee from going inwards so that’s my goal for next time! I couldn’t get the video to work today so I had to do it alone, which was not as fun!

  • Monika

    Hi Zuza,
    I have doing workouts with you about one month. I know it is not a long, but my body look better than before. ! You are my inspire !! :)
    Love,
    Monika

  • Anna

    Hi Zuzana. I have a question: if I do my workout today, is it possible to have more than just 1 meal with carbs ? For example – rissoto for lunch and little bit of bread later ? Take care

  • Alesia

    Hello Zuzzana, you definitely rock:) The question about this workout: How much rest is between sets? burpees 10 in a row and straight away to one leg squat? Or have some rest? Or may be rest between completing 1 set? A bit concerned that after plyo might be fatigued and 1 leg squat technique would be really bad! Thanks

  • trisha

    I started doing full burpees but the pushup is too hard and if I do modified ones, i’m in such a hurry that i slam my knees into the ground so i did 2 sets with pushups and the rest without and I used a chair for the one leg squats because my balance is off. All together I did 5 sets of each. Those burpees are killer. I try to do at least 50 in the morning to help get me started.

  • Kelly

    Wow I did this and I totally got my butt kicked – I definitely have room for improvement! Thanks for all the challenges and the encouraging motivation. I appreciate your kindness in all that you do. Have a great day!

  • Diana

    Hi Zuzana! I watched this video last night and tried to do the exercises but I could not even complete one set of the one leg squat. Those are very hard. I am 40 years old and have been exercising for more than 10 years, but the way you work out seems to be easier to do if you are younger, at least that is what I think. Any advice on staying in shape as you get older?
    Keep up the good work, you look amazing and you are also very sweet.

    Diana.

  • Victor García

    It was imposible to me to do the 1 leg squats, I could do 2 reps with each leg and I had to do the modified.

    The other exercise was fine. Thanks for the challenge.

  • susie

    Hallo Zuzanna, I just picked up my 3 gymboss timers from my mail box. Ordered extras just in case I lose one while traveling. You have changed my whole approach to work outs. I am quiting my gym membership, yeah I will be saving $460.00 a year. The pre breakfast workout and pinup legs routine kicked my butt yesterday. I have to use a chair for the 1 leg squats. Which leaves a lot of room for improvement. Thanks again and mahalo.

  • Joanne Manuel

    Hi Zuzana!

    Ive been following your workouts for a couple months now and i love them!

    I did this one but i could not complete the three last leg squats in the end, i was so winded!

    I tried looking for you warm out video but i cant find it. can you post the link on your page please?

    Thanks! See you in “class” tomorrow!

  • maggie

    Zuzanna!!
    Love the site! I am having troubles though because I fractured my right wrist in a road bike accident!! :( any workouts you could suggest before I go crazy!!

  • Misha

    Can you post some workouts that focus on inner and outer thigh!!! PleAse. :)

  • Chantelle

    This is great! Really enjoyed it!! Did 5 round of each. Total of 50 Burpees and 50 One leg squats total! Not too shabby for being 7 months pregnant!
    Your site is absolutely amazing Zuzana, you are such an inspiration for me! Keep up the good work!

  • Ticotexas M/41/69/160

    6 rounds

  • yayeri

    I can get down, now to get back up! LOL…
    Just finished a 300 rep workout trimmed to 200 reps coz of time…will do the full workout next time and want to try for a full 1 legged squat! LOVE YOUR WORKOUTS ZUZANA…thanks for all your inspiring words and hard work!

  • Beeb Kueffer

    hi F & Z
    I did 50 each, hurray! I had my wisdom teeth removed a month ago and this was my first week working out since then. As I started I was hoping for maybe three sets with lots of brakes in between, but other than the last minute (deep breathing in fetal position) I made it through without stopping ;D
    Thank you guys!
    Best wishes
    -Beeb
    ps almost forgot,my sister and I have been following you almost faithfully since the beginning so even after five weeks recouping my bum still looks marvelous in my favorite jeans. so thank you again,and as one of my quilting friends says, you guys rock, you roll, you kick butt.

  • Elena

    In an hour I’ll start doing this workout :D I hope I’ll stay alive, LOL xD
    Freddy&Zuzana thank you so much for having this site and youtube channel! And thanks for supporting and motivating us :) Love you

  • Smitten Kitten

    Another great workout. Thank you for suggesting the chair variation for one legged squats. My boyfriend, who is also a certified trainer, suggested that you may occasionally want to add some more detailed instructions for how to activate the core muscles. You frequently instruct us to “keep those abs really tight”, but adding some other phrases and instructions may be helpful to ensure proper form.

  • Michelle

    Just did this workout and I cant stop sweating!!! Super Intense!! I completed 5 full rounds plus 10 burpees and 2 one leg squats.

  • Mary Jane

    I loved this workout. It made me so sore in all the right places! I also really love following in real time, it lets me know I’m doing it right. Thank you!
    -Mary Jane

  • Veronica

    Thanks for this workout! Been following you guys for a couple months now. Zuzana you’re a great inspiration. Cant wait to see the new web design!

  • Monica

    Hi Zuzana!
    I found you two months ago and since then have been challenging myself with your workouts…which are AMAZING! I recently lost 30 lbs and since then your workouts have helped me push my body to whole new levels of fitness. I have tried exercises that used to scare me and it is such a good feeling to be able to do things with my body that I used to think were impossible. You are a daily inspiration for me to keep going with my fitness journey and to keep challenging myself to new heights even after I lost my weight. I never get bored with your workouts and I always have time! So thank you thank you thank you thank you!

    I do have a question, though. Since I have started doing these higher intensity, higher impact plyometrics, I have definitely noticed that my wrists and knees are starting to hurt. Do you have any issues with your joints because of these higher impact routines? And if so, how do you deal with it? Any advice???

    Thanks again Zuzana and Freddy! You guys rock!

    Monica

  • Krisitn

    WOW….this workout killed me this morning, so cardio intensive! You are great inspiration! Thanks for this workout.

  • maja

    Hey,
    great training.I thought that I will feel my legs,but after sweating I felt only sholders and arms.I enjoy it anyway!
    Thanx for exercise

  • Renee

    Another awesome workout!!!
    40 burpees, and 40 one leg squats.
    One set of the burpees was modified and I used a very low stool for the one leg squats, which is better then the chair I was using before but I can’t wait until I don’t need the stool.
    I did take 3 short rests to get my breathing under control after the burpees, any suggestions for that?
    Thanks again, please keep your website going, this is the most motivation I have had in a long time :)
    Renee

  • Jill

    Ok, I did my 12 minutes…

    I did a total of 30 burpees, first time I performed them on advanced level (I started working out with your videos little less than a month ago. So, I jumped into plank, and doing regular push ups. First push up I was shocked how high I remained, but it was more intense than the baby push ups have been lately.

    I had to do the one leg squats with the chair. And it wasn’t so much getting down that was the difficult part, but the getting up again on one leg. For now I needed an extra chair on the side to give myself a little extra push-up with my arm. The only other alternative way I could have gotten up was by dropping my heel on the floor and then use the heel of the lifted leg. But the latter felt like it would defeat the purpose, whereas the extra chair for support still felt like the one standing leg had to work hard to help me get up…

    I was able to do 11 on the right leg, 10 on the left leg before the 12 minutes were over.

    This exercise, with the chairs, reminded me of kine for people who had some accident involving the limbs. And it gave me the confidence that I was on the right track, that if I keep at these workouts I will be able to do the one leg squat the advanced way, just as I managed with the burpee (in less than a month).

    Thank you, Zuzannah for being such an inspiration to keep going.

    I must mention that I was unable to workout for the previous 2 days, because my ankles were hurting in a way as if I had strained or twisted them. So far I had exercised on bare feet. It is quite possible to jump and all on bare feet, because I did so for 8 years with African dancing. And it never posed a problem the past month with the workouts until this week. And the only exercise that had been new on my bare feet, had been the low jacks. So, I suspect doing those on bare feet caused for the strain.

    I tried to exercise yesterday with exercise bandages, but it was still hurtful just to walk, let alone exercise… I used my new zumba shoes for today..

    So, if people wonder whether they need sport shoes for these exercises? Definietely!

  • Jill

    Jay… a suggestion for your push ups with your difference in arm length. Perhaps you could hold a pad or something you can squeeze in the hand of your shorter arm, so that when you have to put your hands on the floor, the shorter arm is on a little elevation?

  • hannahhan

    wowo my quads are sore! i cant feel the broken muscles repairing themselves right now!!! sweet!

    i did 4 sets of burpees and 3 sets of 1 leg squats

  • Schuyler

    Fantastic workout. These are just the right amount of length, that I can’t rationalize skipping them, and they are really high intensity. That’s bang for your buck! I’m still sore from the Bang Bang Workout.

    I folloowed along with Zuzana on this one. I was faster on the burpees, but much weaker on the one leg squats (people refer to these as “pistols” in the cross-fit community). I had to use little boxes below me because I couldn’t go all the way to the ground.

    This is definitely one I’d like to see again in the future to see how I improve on those.

    Thanks,
    Schuyler

  • snuzzled

    I’ve got to say, even though I had to do the wimpiest form of “beginner” moves this was a really intense workout for just about every muscle in my body. When you said “four minutes left” I almost collapsed right there… I was exhausted and I had only finished 2/3 of the workout?! But I kept pushing on and hearing that timer go off less than a minute later was so sweet. Looking forward to more … I can’t wait to see my strength progress to being able to do these moves like you do.

  • http://www.healthy2thecore.com Tara Guthrie

    Hi Zuzana,

    I am hoping that you can relay a message to Jay for me, (since I can’t reply to him)- I am a chiropractor and I work with sports injuries primarily. The wrist problem is common in people who do yoga, etc, and IF I assume that he is getting the most common injury (subluxated lunate)- it is secondary to hyper-mobile wrist joints.(and this would happen on the “long arm” if he has one arm of a different length) This injury pattern presents if a person gets wrist pain when applying pressure on the wrist (such as downward dog or pushup position). There are a few easy solutions to help this( outside of getting it treated- ). the first one, is to use barbells or pushup bars when doing a pushup- which will keep the wrist straight and reduce the pressure on an already weak wrist (this is not always practical, but it is great to avoid injuring the wrist). The second method is to tape your wrists before working out. You need pro-wrap and white tape- which is easy to find at any medical store. If you want, I can make a video and show exactly how someone can tape their wrists themselves- it is easy and takes 10 seconds, but helps immensely, and i recommend it for anyone who gets this issue. Having said that, it is always important for people to consult a medical specialist in their area to make sure that they are not causing themselves harm. if any injury persists for more than 2 weeks, always get it treated. Hope this can be of help- and if you would like me to make that video, please email me at [email protected]

    Love your videos, and I have been following them religiously for 2 months now- I am definitely getting stronger!

    -Tara

  • Ivan

    when you said “4 more minutes” you totally killed me, I stopped there, glad I didn’t miss much ^^

    having you pant heavily while I’m working out is quite motivating, it makes me reluctant to quit
    also I don’t neede to set a timer (=

  • Rachel

    6 whole sets, but my legs and butt are burning.

  • dont wanna tell you

    The pin up legs workout is great! It really got me working. I thought I would die at 12 minutes but I mad it!

  • Susie

    Thanks for the awesome workout =) I had to do the beginner form and the burpees were really working my arms and core! I had to use a chair for the 1 leg squat and I had to use a little help with my arms getting up. I never realized how out of shape I am =( I managed to do 40 burpees and 20 one leg squats (10 for each leg). Thanks for being so inspirational, I love the workout in real time it keeps me so motivated. Though I am not going to lie I was sad to see that you had misread the 4 mins left it was heavenly to hear the timer go off =)

  • NS

    This one was tough! I could only do 3 rounds! I did regular push ups (I normally do the modified) so it slowed me down a bit. I also had to use a chair for the one-leg squats. I can’t seem to keep my foot flat on the ground when I go down. I end up on my toes, which makes it impossible to get back up. Is this a flexibility issue? I’ll keep practicing!

  • Onika

    My professor uses your moves in her class. That’s how great you have become.

  • susa

    first time i managed the one leg squat! it was really fun….but in the evening i could feel my thighs! and how i could feel them! i even had problems to sit down…haha…but its a wonderful feeling, thanks a lot!

  • Aleron

    Have you thought to do a podcast?(itunes)

  • Sarah

    Hello Zuzanna! I have been thinking about doing the P90x workout or the insanity workout and I started wondering, are your workout equal to those 2 series? If I did your free workout, would I get similar results to the exercise programs?

  • Andre

    excellent workout, just excellent
    i completed 50 burpees and 50 o.l. squats (25 each leg)

  • http://Www.bodyrock.tv Elizabeth

    I did this workout it was awesome when I did the burpees but the one legged squats I stuck :( but I still did the whole 12 mintues

  • Akile

    Hi Suzana

    I watch your videos and try catch up,
    but you are too strong.

    You are doing such a great job,
    I would like to say you are great.

    Akile

  • http://www.janetspreiter.com Janet

    This was gnarly! I started to look forward to the burpees as a reprieve from the one leggers—and I don’t even like burpees– but they were the lesser of 2 evils.
    I’d done my Sunday 6 mile hill run first to warm up. I got through 60 burpees and 27 one leggers on each leg, needing assistance with a fingertip push off or ankle grab towards the end. Then I took the paddleboard out for a little surf and I was sooo wobbly haha! Love it! Great to be alive!

  • Rav

    Hi Zuzanna,
    Can you show us some exercise with a bosu please:) i just brought one and i love it:)

    Ravinder

  • Edward

    LOVE THIS SITE!!! HAS HELPED A LOT ^_^

  • dacroatiansensation

    If you are having pains in your wrists from doing push ups, a thing that I do that helps is to do them on free weighed dumb bells.

    I have 2 big rubber 20lbs dumb bells that are flat on the sides that will not roll that I place on the floor in the spot where my hands would go for a push up. So when I’m about to do the push up part of the exercise, i just place my hand on the dumb bells that are stationary on the floor and complete the push up.

    Use this technique until you feel like your writs are stronger and don’t hurt when you do a regular push up on the floor.

    When im at the gym i sometimes use the rounded dumb bells while doing push ups to make it a harder exercise by rolling with the push up a little bit, either side to side or back and forth, but it takes some practice.

    Hope this helps.

    DaCroatianSensation

  • fiona

    thank you! Dr rosedale is an amazing Dr, talks about the oneness of the body, food being the most important. If you have to have carbs at all (which you dont) it should be before the work out so you can burn the sugars you had. Carbs turn to sugar. the fats, you are right on we must have good fats for the body.

    PS he LOVES your work outs

  • Raya

    Hi Guys,

    I really like the tutorials and real time video workouts. They are fun, help me with better form, and give me other options of how to do the exercise when I feel tired, but need to push through. You should definately keep doing the videos this way. Thanks!

  • http://www.sannemalm.com Natalie S

    This workout kicked my ass. I’m horrible at the one legged squats, but practise makes perfect. I incorporated your super burpee into it to punish myself for doing a poor squat. Was worth it!

  • Lezanda Visser

    This workout definately got me out of my comfort zone!!! Awesome…I could hardly walk the next day! :-)

  • Sarah

    Hi! i love the real time workouts! my only comment is that you not count out loud cuz it messes up my own counting, you know? i love your reminders on form, and encouraging word SO much, but my puny brain just can’t handle numbers when i’m trying to count. thanks to you both for your hard work for the greater benefit of so many people. xo

  • Linda

    Dear Zuzanna, I just want to know whether your energy also gets low once you have your monthly period? Do you still excercise when you have cramps?
    Kind regards, Linda

  • Eva

    Hey Dorka!

    Are you from Hungary? If you are it’s good to see an other girl from Hungary who follows these workouts :)

  • Lucieflo

    this workout just kill me but i really want pin up leg. the burpee are still hard for me, so i can’t reach the 6round… yet :)

  • Liny

    Hello Z and F,
    great workout, thanks a lot.
    I did four rounds and I am full of sweat :-).

    Have a nice day,
    Liny

  • Midoo

    This was amazing training too …
    & i wanna ask you a question:
    what is your opinion about whey protein production if it harmful for our health or not?
    & if it good for our health what is the normal or standard dose for the day?
    my age : 23
    my length: 173 cm
    my weight : 73 kg

    Midoo

  • Jessica

    Hi! Zuzanna I’m 30 yrs old and have a 3 year old son, I breastfed him. While he’s the love of my life and Breastfeeding him is the best way to go… it left me with saggy breasts and I was wondering if you by anychance had any advice for me.

    Love all the videos, you inspire us all… (you don’t have kids do you? do you anyone who has had kids and still has a great body, just by working out and no surgery?)

    Sorry… lot’s of questions.

    Thanks for your time!

  • JX

    hi, i am a 26 yr old, slightly overwight n has been sedentary, i’m trying to lose weight from exercising n been researching for something i can do at home. so i’d like to ask that for one-leg squats, i could not do it as it’s quite advanced n i had low back pain after trying it. is there any steps for beginner??

  • Ken

    Hi,

    Okay, I’m way out of “cardio” shape. I did your warmup and this routine and I suffered through it.

    One question, Is it okay to go to the gym and do my normal weight training as well?

    Thanks for they motivation!!

    Ken

  • rosa e

    My first workout!

    I’ve been visiting your site for almost a year and really enjoying the articles and getting a lot of motivation to eat better and be healthy.
    But today was my first (completed) workout with you!
    It was hard, my form wasn’t great…but it was awesome! Thank you for the new video format (doing it in “real time” with us)…
    I have my Gymboss timer ready…and I’m ready to dedicate 15min or so each day.
    Looking forward to the results! Will keep you posted.

    Thank you for doing a fantastic job!
    (the hard work we can see, and the hard work behind the scenes that we don’t see)

    - rosa

  • Belen

    I was able to complete 5 wholes sets of both exercises!!!!!! yeah for me!!!!!

  • http://mikes-sixpackabsprogram.com/blog/ Mike’s Six Pack Abs Program

    Hi Zuzanna, I’ve already bookmarked your post!

    I used to be good at doing the 1 leg squat when I was about 10 years old. It’s much harder now. I need some help to get up! I’m just trying to do my best and forget the rest! That is all. :D

    – Michael

  • Fiona westby

    hey guys.. when i pressed on the like for face book the link that shows on my page has an error when you click on the link.. sharing you will everyone i know.

  • Rebobob

    Dear Zuzanna,
    The pictures I saw tonight seem a little bit intense. They did not depict the same carefree attitude that you had while touring Canada or some other times of a Zuzzana mix of workout, phlosophy, cooking, health advise, etc. But overall, you look great and in peak condition that I can and should only take motivation from what you are achieving.
    With great admiration,
    Bob

  • Fitness Fan :)

    This is a fantastic site, thank-you so much for all you Guys do :)

  • ۞ BodyRocker☺Beth ۞

    Heyyya !!! Just finished this WO !!! this is my 2th WO for today !!!
    so here’s my score – 40 Burpees / 40 OL Squats !!! +15min of Interval-Strength-Training that I’ve added, it was made up of different free-weights exercises, my favourite ones… :D
    +10 “Bonus-Burpees” that I hitted at the end !!! ;P
    Good Night EveryOne !!!

  • Mary Lou

    Beth and I had the same idea today! I did the Just Can’t Get Enough one first, then this. I also made it through 40 Burpees & 40 1 leg squats with 5 burpees into the next round.

  • http://twitter.com/MsGiginka Ms.Giginka

    5 rounds :) Goood workout :)

  • http://onlineczech.ru Daria Valentinova

    5,5 rounds… don’t feel good today – so… next time hope to do more.

  • jb

    i did 90 burpees and 88 non assisted 1 legged squat!  Holy crap!!!  Challenge indeed!!  i feel awesome!!

  • http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson

    I could only do 3 rounds. I took a week off and yeah… it shows!  =P

  • Vala

    Did this today and copmpleted 60 Burpees and 58 Pistols in 12 minutes, but since only 2 Pistols were left to fullfill 6 sets I added them after the 12 minutes, so 60 Burpees and Pistols for me today :)

  • Kay

    done! sweating like nuts!
    1. burpees: 6 rounds plus 8 burpees (finished the last 2 after the timer went off to complete)
    2. 1 leg squat: 6 rounds
    (i still cant get to the ground yet for these. i cant figure out how to get down there! its like my ankle muscles flex too much where i feel its dangerous to go down further. does anyone else feel this?)

    • Anonymous

      I can’t get all the way down either. I want to see a video about how to do these properly, as if they were explaining to a child. :) When I first saw Zuzana do these, she went down, and came back up, like it was nothing. Even here, she says we can “rest” when we’re down, but if I rest like that, I definitely can’t get back up. I need more detailed information on what to do with my body to accomplish this with correct form. In the meantime, I just get as low as I can.

      Doing it with assistance on only one side just throws me off balance. With assistance on both sides is a shoulder strain for me. 

  • Anonymous

    hey!  did this one after work tonight!  managed 5 rounds! still assisted squats to parallel.

  • Anonymous

    I’m impressed that you can do one leg squats!