Nov 11 2010

Try This At Home Workout!

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

Hi BodyRockers,

We are in the last phase of our website redesign and we are both looking forward to launching the new BodyRock.Tv. It’s hard to be updating this temporary site that doesn’t work half the time and drives us crazy, because we can’t even post your amazing comments or update as we promised. We are keeping our fingers crossed that the new site will be up by the end of this week. We are also little bit behind with this workout which was supposed to be up yesterday. Oh well, I am trying to stay positive because I saw the new website and I know you guys will love it! :) We took a lot of your advice into consideration and did our best to make sure that it was translated well  into the site’s functionality. I decided that if the new website launches by the end of this week (as we expect it) I will do 5 burpees in the middle of the Charles Bridge on Saturday and we will post the video here for you guys as an act of happiness and appreciation.

All the best,

Zuzana & Frederick

Workout Breakdown

Time: 10minWorkout Type: Interval trainingExercises: 6
  • Santana Plankmax.
  • Diagonal Plank Jumpmax.
  • Step Ups on Left Leg30
  • Step Ups on Right Leg30
  • Duck Undermax.
  • Side to Side Half Push Upmax.

Get your gear for this workout here:

Today’s workout takes only about 10 minutes and is divided into 3 parts. The first and the 3rd part of this workout are  4 minutes of interval training and we will do some Step Ups in between. You will need your Gymboss Interval Timer as always, exercise mat, and a chair.

Part 1 - 4 rounds of 10 seconds of rest and 50 seconds of maximum effort = 4 minutes. Do the following exercises in this order twice.

1. Santana Plank

2. Diagonal Plank Jump

Part 2 – 30 Step Ups on each leg (you will need a chair for this exercise). You can follow the reps along with me.

Part 3 – 4 rounds of 10 seconds of rest and 50 seconds of maximum effort = 4 minutes. Do the following exercises in this order twice.

1. Duck Under

2. Side to Side Half Push Ups


Santana Plank

Diagonal Plank Jump


Step Up


Duck Under


Side to Side Half Push Ups



Around The Web
  • http://www.naughtygirlfitness.com MrsNaughtywed

    You are so right Zuzana! I never thought I could improve more or have abs like I do no. I used to obsess about weight and size back in the day. As soon as I was able to let that all go, then I woke up one morning and I realized I already have the body I always wanted. :)

  • Nina

    Yay, can’t wait to see the new site! This workout looks brutal as always, can’t wait to try it!

    I would like to see you on the Charles Bridge! :D If I wasn’t leaving for the weekend, I would deffinitely come to cheer for you :D I was there 2 weeks ago with my friend and it was crowded like crazy, since they finished the reconstructions, I am sure people there will take you as an attraction and they will throw money on you :D Please do it near the guitar playing marionette :D :D

  • Priscilla

    Ual Suzana!!!!

    QUE FELICIDADE!!!

    BEIJO

  • Anka

    Hi Zuzana!

    Well, I dont agree with you about being short. I’ve got the same height and I’ve never felt short. I think I’m medium, average lets say. We all want long legs but proportion is what matters more and you are built just right.
    It’s indeed hard to change your body structure but not impossible, that’s true.
    Since I’m following your workouts (more than half a year by now) my body has changed a lot for better and I’m stronger now than I’ve ever been before, although I’ve been doing sports all my life and I’m not getting younger.
    So, what can I say – Thank you!

  • Irene

    I did one of your other amazing butt exercise workout today, and is exited about doing this one tomorrow.
    I listen to your caffetalk today Zuzana, and I also use to have bigger tights and butt when I was younger, but I exercised and eat it away:o) I am now 43. I do your regime now, not as strong as you, but I can keep up pretty well. And I have great fun.:o)) I do a bit of yoga and pilates also, to release stress, and keep my adreanal glands healthy. Have a wonderful day, you beautiful, giving and sharing people:o)

  • Damos

    The camera was little bit too hasty. Its ok to change camera angles, but not there was too much of it.

  • Sónia PT

    I’me so anxious to see the new site

  • Janelle

    Hi Zuzana!

    What WERE you doing as far as exercising and eating when you were younger? you said it wasn’t working so I’m very curious to know.

    Also, I tend to get heartburn or I feel the coffee coming up if I drink it and then start working out. Does this happen to you?

  • Rena

    Hi Zuzka,
    can I ask you, are you going to add this workout with you like last workouts when I can do workout at the same time as you? It will be very good. Please, answer. Thak you :-)

  • Josette and Seth

    Santana plank: 28, 24
    Diagonal plank jump 43, 45

    30 step ups in ? minutes

    Duck Under 33,33
    Side to Side 1/2 push ups 16, 21

    My day at work is so much better with a workout to start my day!

    thanks again,
    josette

  • stine

    why are you not doing the workout class thing? :( i cant do the workout when you not doing the hole workout, because i dont have the gymboss timer and a really want to do the workout with you!

  • Laura

    Hey, I wanted to comment on your coffee talk today.
    I think you’re right about how everyone’s different and that everyone can have a visible 6 pack if we try. I think a lot of people are discouraged because, again, everyone’s different, so for some people it’s much much harder to lose fat than it is for other people. But any effort put into it will still make you a healthier person!

    Your comment about wanting to have long legs made me laugh. I have long legs, i’m actually 180 cm tall (about 5’10 i think??) and my legs are ridiculously long. People cal me legs. You’d think it would be awesome, but it sucks when it comes to doing your workouts. I can’t do squats like you can because my legs make up most of my body!
    When you sit on the floor and put your knee upto your body, in the videos it looks like they come about boob height? My knees come up to my shoulders, and depending on the move, past my shoulders.
    so super long legs aren’t always as great as you think!
    heck, i think the same about short people! i’d love to be short and be able to wear heels everyday and not tower over everybody, but thats how i am! (theres also a big joke about how i’m actually an amazon haha)

    You’re very inspirational!
    Also I have a question… It kind of related to the losing weight part i guess?
    I feel like im losing weight, I’m stronger and I can last much longer now than I ever could, but I feel like certain parts, like you said in the video like my “muffin top” or i like to call “the tire” seems to be getting bigger. Could that be because everything else is getting smaller around it and it just looks bigger in relation to everything else? or could it possibly be getting bigger if i’m eating really well and working out almost everyday (your workouts + yoga, not gym workouts)

  • Tereza CZ

    Hi Zuzana!

    By chance, I will be travelling via the Republic on Sunday so if you moved that by one day I would do the Burpees on the Charles’ Bridge with you:) Ok, I’m just joking, I will do them at home. Well, I’m not any importunate fan of yours but I still can’t resist the idea of meeting you some day in person – Czech Republic is really small when you have one of those local expensive cars:)

    I’m looking forward to new Bodyrock website!

    See you:)

    Tereza

  • Shiny

    Hi,
    excited about the new website!

    I think you got this suggestion from others before…just a reminder about it,
    during Zuzana’s workout, please pan out a bit more, Freddie, so that we can see Zuzana’s form for each exercise. It’s important to see what her whole body is doing throughout a single rep, head-to-toe, without cutting to a different close-up shot.
    The pictures are excellent, but I find I also need to watch the fluid movement in the video to get the full understanding of the motion.
    Thanks!! :)

  • Mary

    I guess im just lazy i tried your workout and didnt last a complete full round. Im not overweight but im not at all at all at all as fit as you. im gonna go cry in my room now…

  • Lari

    Hi guys!
    I just wanted to ask why you haven’t made made a workout class out of the viedeo?? 4
    All the best
    Lari

  • Nazis Khan

    Zuzanna, I thought we were gonna work out together. Please don’t stop doing the videos where we follow you from start to finish. You look better than Gisele Bunchen!

  • http://www.BoulangerieSacrepaye.com Pascal Sacrepaye

    Hello, I find your website today, I’m really impress, you are so fit , what I like about you and your way of workout is the transparent side, I feel like a connection is very good (like a friend inviting you to do a video workout) love it …:) I did came across your breakfast video, and Love that you have add pictures to see the portion of it,I like as well the before OR after breakfast. great job I understand that a new web will be launch soon ,I will watch more of it ,and hopefully follow your way of eating…..

    Pascal

  • Bianca

    hi thanks to u i sport now and i feel lot better i lost a bit weight not much but its great how my body reacts to ure sports !
    thanks you so much for doing this u help so many peeps with ure good advice and ure workouts!
    keep rocking !! :)

  • mark

    I realy enjoy the coffee talk segments,It gives us a picture of who you guys are as people. You are awesome athlete maybe sometime freddy could workout with you while another person runs the camera. you guys are the best!

  • Elena

    How do you make that pre-workout coffee? :)

  • http://www.sisygarza.com sisy

    Hi Zuzana, great post and great workout!

    Do you have “before” photos of yourself? it will be great to see your body from the past, where you didn´t exercise the way you are doing it now and the “after” pics so every can see that it is possible to change your body.

    A big hug for you and Freddy :o)

  • paula Leleux Gourneau

    i thought you would be doing it in real time so we could do it with you . it’s all good , but i like that idea best . thanks for all you do!!

  • Isabelle (from Canada)

    Are you sure you are only 166 cms? That’s how tall I am but you seem so much taller than me!

  • Malou

    Oh, I can’t wait for a new website. :) Everyday I’m checking this site to see a new workout. I do 5x a week, Monday to Friday and if I don’t see a new one, I pick one from the old workouts. I love all the Only Body Weight Training as I don’t need anything except Exercise Mat and my Gymboss. Just a suggestion, why not make a compilation of all your workout and categorize it by 1. Only Body Weight Training, 2. Body Weight + Equipment, 3. Warm Up and Cool Down Routine. Per category, it will list all the workouts plus descriptions or list of exercises. I’m trying to do that myself but I don’t have time. If you’ll do it, the video clips will be much more clearer and quality. We will be more happy to buy it but of course, we’ll keep checking the site for a new ones. I’m forever fun here. Thanks for all your efforts and I really love to be called “BodyRocker” because my body is turning rock now and I got noticed by other people how my body’s changing. I can’t thank you enough, Zuzie and Freddy. Keep it up. :)

  • http://judomania.org Arne Midtlund

    Fantastic! Looking forward to your new webapge AND the 5 burpees in the middle of the Charles Bridge! :D

  • http://expresso.com Ross

    My girlfriend and I love your real time videos. We were hoping you would continue with these so that we could follow along. Will you be returning to that format or have you decided to switch back to the video summaries?

  • Eniko

    Hey guys!

    I wonder if you avoid sweets at all? No piece of chocolate, at all? I can’t hold myself back. And the worst is, that I now, that I could eat just one piece, and that would be easy to work out, but I feel sin. It makes me angry, and thats why I eat more and more. And than I am so angry, that I feel it would be watherver if I do my workout or not. And I usually dont do it. I try to be consistent since many years, but I always give up. Maybe because I cant see any change, at that area I want to form. And it feel really awful. How could I make power?

    Thanks,
    Enikö

  • Lyvier Rivera

    I just got my gymboss timer and I LOVE it! I have always appreciated your workouts but now they are more intense with the timer.

    Thanks for your inspiration always,
    Lyvi

  • Schuyler

    Thanks Guys,

    This was short and sweet, and really intense. It’s more fun to do it with Zuzana though; why not post the full workout video first? Nonetheless, it was quite a fun workout.

    SP: 32,27
    DP: 43,41
    SU: 30,30
    DU: 27,28
    HP: 20,22

    -Schuyler

  • monica

    Zuzana, you look great as always, and i would like to know if you can tell me the sizes of your body, your belly, hips etc.. thanks :)

  • http://www.lemafamily.blogspot.com Tere

    Hi Zuzana! I am a begginer, and I would like to ask you if you could add a video type “my warming up workout” in the main page of your new web, so it is not necessery to enter to the “home workouts” every time I want to start doig exercise. I think it could be usefull to have it there as a “starter” before I decide which workout I am going to try doing today. Thank you:)

  • http://www.youtube.com/myxdbeautyofficial Myxd Beauty(singing group)

    Hey Zuzana, we LOVE your videos!!!!! Workout with you every other day religiously! We were just wondering when your birthday is cause we would like to do something special for you. =) Thank you for your workout videos!
    ~Myxd Beauty~

    ps

    cant wait to show you our results!

  • Tarah S

    I had a question for you guys…how long after you eat do you work out. The reason I ask is because I like to do my workouts about 2:30 – 3:00 pm because I am just getting home from school and I can take a shower before dinner as well. I usually have lunch about 12 or 1 and sometimes the workouts upset my stomach and I don’t know if it is because I ate too close to working out. Just a quick thing I was wondering! Also, for your pre-workout coffee, you don’t use cream do you? Okay, thanks a lot guys! Take care,
    Tarah S

  • Georgia1

    My legs and but are my problem also! I have gotten pretty consistent with my workouts but diet is still a challenge for me but I am still trying (just not very hard I guess!). I can’t wait to do this workout and I can’t wait for the new site!

  • Anna Carolina

    part 1: 14-35-18-16

    part 2: 3,25min.
    a little bit confused with switching the sites

    part 3: 24-10-21-8

    hmm..could be better.

    Also, I´m loving your workouts! A really good feeling to do one per day.
    Yesterday I choose an older one. There are so many alternativs-doesn´t matter if you posts were late;)

    I watch out for your workouts with the extra kick (sandbag,pullbar or dipstation)in Dec. maybe ;).

    Grz, Carol

  • Kat

    ZUZANA, girl, you are looking even MORE RIPPED! I didn’t think it was possible, because you were already super lean, but you look even more lean in each new video. WOW. such an inspiration. Thank you! I am going to try this workout after I have my pre-workout coffee!

  • traceyw

    You must be doing well with your five week challenge because it seems like you have more muscle definition than before. The more carbs (not fruit/veggies) I eat, the less muscle definition I have and the bigger belly pad I have!! HaHa!!

    Hey, could you post something or have a water challenge? I know you have mentioned a few times the importance of lots of water, but it might be a good refresher for some (and a reminder for me!) Thanks!!!

  • Wendoly P.

    i loved this workout it was so intense i thought i was going to DIE!!!>..keep it up!!!

  • Monique

    Thanks to both of you. Always great work out.

  • Monique

    Thanks to both of you. Always a great work out.
    Nov 11. Many thanks, to veterans in remembrance … Lest we forget.

  • Ash

    Zuzana don’t feel bad about about being 166cm I’m 163cm and loving it.

  • roxana

    zuzana i was wondering if you can do like a workout for people that live in apartments,not so much jumping and and standing heavy on the feet.

    more like pilates, where you can stay in a single spot, but hit all the major muscles.

    thank you.
    and greetings from Los Angeles.

  • Carmen

    I must say I love everything about you, I love the way you make the exercises challenging for me, I love the way you look, I love your work-out clothes and I love your happiness.
    I can’t wait to wake up in the morning and do your work-outs.
    Love you guys.

  • Jessica

    I’m looking forward to seing your new website. I’m so excited, because when I discovered you guys, your site was having a lot of problems.
    I love your workouts, but I feel a bit embarrassed: I’m not able to do a push up. I always try to do just one, to practise, but it´s impossible. I’m a dessaster, but I will keep trying to do this.
    Greetings from Spain and thanks for all.

  • Rea

    Gisele has nothing on you

  • Angela

    You are sooo right! Thanks for your coffee- talk! And, by the way, you have great legs! Your whole body looks fantastic! Would be great to get a message from you! ;)

  • Riley

    Hi,

    I really enjoyed this workout. I wasn’t sure if one rep each side counted as one, so my scores are the number I did each side.
    Here are my scores:

    Santana Plank 17 – 16
    Diagonal Plank Jump 17 – 20

    Duck Under 16 – 15
    Side to Side Half Push Up 10 – 10

  • Ese

    Brutal but effective!!! I am addicted to BoDY ROCK!

    My comments never post..So hopefully you two can see this comment and know that I follow your workouts and I am a dedicated fan!

    Thank you for making it possible for us to have these wonderful homework outs and still yield results better than most people that attend the gym.
    Love,
    Ese

  • maggie

    i loved it, well i love them all lol
    1. 29-27-29-32
    2. 35-30-31-30

    30 each leg

    3. 38-38-41-43
    4. 16-19-17-20

    i love it when u 2 share your score. make me work harder. thanks for the workouts. =)

  • Rosa Griffis

    Hi my name is Rosa Griffis I have a knee replacement and some of your workouts I can’t do it, do u have the breakdowns on these until I get better. I’m 58 and I watch my daughter do these and would love to lose weight I’m in good health so please give me the breakdowns
    thank you

  • Anne

    ZuZana great workout!!! you´ve been a huge inspiration to me, and that´s why I want to ask you, which excersise routine or change in your workout made a breakthrough in regards to slimmer thighs and legs? , as you can imagine many of us have dealt with this kind of mental barrier as you had.

    best regards,

  • gogo

    Another great workout, thanks guys!

    I have a Question: Are we still working out every other day or more often? I was doing about 5 days/week, I did the sexy beast on Wednesday and was surprisingly sore! I took a rest day thursday then did this one today.

  • Heather

    Hi guys:)

    First of all I would like to say THANK YOU for being a source of inspiration, knowledge and power. I have been working out twice a day for the past 5 years, with little to no progress. I like most people go through phases where I feel like what is the point working so hard when I don’t see any changes. I really enjoy working out and enjoy the way it makes me feel inside and out but also get frustrated when I work so hard with so little to show. A good friend of mine introduced me to your site in August. For the first week I was a little hesitant as I was a complete gym junkie and could not imagine working out at home or that I could get results in such little time…but I decided to give it a try. After the first week I was completely hooked!! I felt stronger and more confident in only a week! And after 3 weeks I canceled both of my gym memberships.(yes I went to two different gyms, one in the morning and one at night, yikes) I went to Europe with my husband for three weeks in September. Before left I printed out a bunch of your workouts to bring with me. I did your workouts faithfully every morning before we went out site seeing. After all there is no excuse not to with a 12 min workout! When I got home from vacation I was shocked to see that I was still making progress even though its hard to eat as well when on vacation and I had cut my workout time from 2 hours to 12 min a day. I have been following you ever since and am seeing changes in my body and for the first time. I am so grateful to you both for changing my life. Change is hard and you have made it easy for me. You have lead me down a better path of life and I thank you for it everyday.

    I can’t wait for the launch of your new website and wish you both the best in your new home:)

  • Jeff A

    Great workout! Nice mix with short breaks in between. I can’t believe this lady is kicking my butt!

  • Ticotexas M/41/69/160

    23,32,26,25
    31,17,29,18

    201 total

  • Sasha

    Thanks for this workout Zuzana, it was cool. But also tough for shoulders and wrists.
    About hips comment. I understand what you mean, I really hated my thighs and ass too, they were big, but nothing connected with fat on them. They were just big with muscules from sport (I was pro gimnast) and also a gift from my mom. I stopped hating it when found out they are not ungly big, but just tight and round attractive for men (only after tones of compliments i never wanted to belive:) ). So being extreamly thin and dry is not always good ;) I understood that we are all different and this is wonderfull.
    So lets be healthy sporty and love you body as it is and make it better again! :)

  • Kik

    Part I
    Santana: 23,23
    Plank Jump: 43,37 (I counted each fwd. and back as 1)
    Part II: really enjoyed this exercise!
    Part III:
    Slide unders: 31,29
    Half push ups: 15,16 (1st round unmodified, 2nd on knees)

    Have a great weekend. Fingers crossed about the new site. Can’t wait to see it!

  • amelie

    hi zuzana!!
    im from vienna, and i just ran across your site, and i think it’s really reallly nice!! :)
    i wanted to ask you for a bit advice, or help since i have somewhat of a problem. i used to be a pretty sporty person and was comfortable in my body. but since summer, since i had exams etc. i have gained slightly less than 10 kilos, and it is driving me crazy! :(
    my problem is that whenever i start a diet, (which just consists of for e.g. cutting down on bread and not eating candy), i manage for the first 3 days, and then i always find myself with a chocolate bar in my hand or something. and i regret it like crazy afterwards. do you have any tips on overcoming this, and “wanting” to eat healthy? i mean i do eat healthily, its just that i really can’t stay consistent, and it’s driving me crazy, because i feel so ugly, and uncomfortable in my body. and i hate looking at pictures from last year where i see how skinny i used to be.

    im sorry this turned out so long!. i hope you’ll have time to reply!
    thank you so much!
    :)

  • Audra

    Hi Zuzana,

    It’s been a while since I posted a response. I know what you mean about the days where you just don’t feel like exercising. I for one have a couple of those days a week. But, as soon as I go to your website every morning, I get dressed and have my pre-workout coffee, too. Before I know it I’m knee deep in my workout and when I’m done I’m glad I finished it. I’ve got to have my daily dose of Bodyrock, Zuzana. I think of it like taking my daily vitamin supplements. I feel terrible if I don’t get my sweat on. As always, thanks for my daily dose of motivation!
    I can’t forget to post my results for you as well.
    Part 1:
    Santana Plank: 23/24
    DiagPlankJump: 32/30
    Part 2: (I should have timed it but I didn’t)
    Part 3:DuckUnder: 30/28
    Side2SideHalfPushup: 20/16

  • http://cjportfolio.squarespace.com/ Roco

    Hi Zuzana, Thanks for the coffee talk. I have to be honest with you, I often skip it because I am so excited about the workout that I want to go there right away. But when I see it, it’s nice to hear your perspective. I think it helps me as an incentive.
    I like your happy and positive attitude.
    And yes, I also wish I had longer legs. But you know what,I think your legs are not short at all!
    Not only you have a pair of very strong and pretty but they are very long too.
    Any how, it was really nice to hear your talking today.
    And thank you for sharing your workouts!
    I have to say it’s been a challenge so far. I am working out with you since September and sometimes it is really hard. Even when I am very use to workout for very long periods of time. And when I workout I usually put all my effort so that I can feel that I actually worked. It is not that I like that I can flip a magazine page while doing the elliptical to me. I really use to do my best on every workout. But I never tried anything like what you are sharing with us. And I am glad that I finally decided to give it a try. I think my body has started to change a bit as well and my endurance has increased.
    I think the most challenging part for me has been the diet. I used to eat 3 times a day and now I am doing my best to eat this 5 meals. But sometimes I got out of ideas on what to eat. Or I didn’t want to eat what I had handy and that made up for meal.
    Some days have been successful for me diet wise and some others have been a great disaster. But I try again and again. Because at the end of the day, I realized my digestion is good, I feel more energized, and I sleep better. So I haven’t given up and I think I am getting there.
    Sorry for this long message. I guess I just wanted to tell you about my story this days a bit more.
    And thanks again for your workouts!

  • noha

    this was a great work out i try it and i love it

  • Moji

    Zuzuana! I loved this coffee talk. I usually know the points that you mention beforehand but this time I was surprised. Yes I do believe every body can be the best version of themselves. given that I am a trainer and I have tried lots of varieties I know up to date I have not come over those younger-big thighs and Butts yet!!!!…. What did you do???I really need to know,really…I follow your workouts, I combine them with lifting,running and swimming. I used to be a semi-professional runner too,but my legs are not as ripped as my upper body,like I have 6 packs and every thing. I still have cellulits in my thighs and it’s really upsetting, you know?..I appreciate your ideas

  • http://www.artarra.com Ariana

    Wow, you did awesome in this workout – I did it first and then watched you and your reps – and I somehow felt a little bit ashame because I was way behind you ;-)
    Santana Plank 22/25
    Diagonal Plank 25/26
    Duckunder: 33/36
    Side to side pushup: 12/17

    I am so so so looking forward to the new site – everytime you announce a new date I am really excited :-) Just love you and this blog!!!

  • http://bodyrock.tv vale

    hey,have noticed in the last couple of WO the life feed workout is missing. Is it still in the plans to workout together or is it because of the website construction going on? Hope you will continue it,does push me more to workout at my max effort. Hope all else is well,have a great one!

  • Tia

    Hey guys,

    Can you include what body part each exercise hits the hardest as part of your post. I am always spent after your workouts, but it would be good to be clear.

    Thanks,

    Tia

  • helena

    Zuzi and Freddi:)
    2 Minutes Ago, i tought my heart was standing still for a moment. i opnened BodyRock.tv and i saw the new site and i new this was the beginning of something exciting! I love the page, you guys are the best, keep up this good work! This is the beginning of a new Area! :)
    So I`m really excited about the next weeks .. And I just wanted to thank you . You`ve taken all your stenght into making the new site perfect for us and thank you for the updates nearly every day! Thanks!
    So have a nice Day and enjoy your 5 Burpees on the Bridge :)

  • Chris L

    Hi Zuzana and Frederick,

    Congratulations on the new site!

    My best wishes,
    –Chris

  • Cris Far

    Aahh where’s the video I cant find it ;’( !
    Buy a coffe for Zuzana? :O Definetly ;)
    Congrats on the new site!

  • Noha

    congratultion finaly =))) the new website ;) enjoy

  • Noha

    congratultion finaly =))) the new website ;) enjoy

  • Anna Carolina

    No better words to describe my gladness and thank as Helena just said!

    Great job!

    Love, Carol

  • Riley

    Yay, the new website is here! I have checked several times today to see if it was up. I guess you’ll be doing your burpees in the middle of Charles Bridge tomorrow :)

  • Cris Far

    Found the video on youtube, but what happened with the real time workout? :(
    In other things, thanks for the words! I was one of the ones writing to you about our body shape, grass is always greener on the other side I guess huh?! But yeah, lets keep our shape at our best with what we were blessed with, thank you again!

  • Red

    OOOH MY GOD!! LOVE THE NEW SITE!! it looks amazing!! !!!!!!

  • teeana

    WOW the website looks incredibleee!!!
    totally love how easy it is to browse but most of all the design is simply wonderful!
    great jobb!

  • Rachelle

    Yay!! It’s here!! I am so excited! I have been following you guys since before Malta! LOVE you guys!!

  • Thalia993

    Thumbs up for the site :))) happy for you guys ;)))

  • Leasha

    I love the ability to like! What a fantastic idea! :D

  • Rihab Perez

    are we going to get videos back? i am able to follow them much easier than just pictures and/or descriptions alone… aside from that scary thought (of not having videos anymore), the new site looks great :)

  • Rihab Perez

    are we going to get videos back? i am able to follow them much easier than just pictures and/or descriptions alone… aside from that scary thought (of not having videos anymore), the new site looks great :)

  • Anonymous

    Hi Guys! I’ve checked sooo many times today to see if it was up! Congratulations it looks amazing!!!

  • Vanessa

    The new site looks great. Congratulations! Keep up the great work, I love the workouts and the way you break them down for all fitness levels. It is not often that such an incredibly fit person takes the time to motivate and encourage others in the kind and humble way that you do. Thank you.

  • Vanessa

    The new site looks great. Congratulations! Keep up the great work, I love the workouts and the way you break them down for all fitness levels. It is not often that such an incredibly fit person takes the time to motivate and encourage others in the kind and humble way that you do. Thank you.

  • D.

    wow! might i just say: the new website is FIERCE!!! and i like the option “buy me a cup of coffee” it made me smile, well done to you guys!!

  • Danny

    THE NEW SITE LOOKS ABSOLUTELY AMAZING, ZUZANA!

  • Alice

    Congratulations! The site looks amazing! I guess i´ll have to wake up pretty early tomorrow to celebrate this with a workout LOL.. You did a great job, definitely will buy you a coffee one day :)

  • Sylvettehickey

    Just sent a donation for you both…worth every penny and MORE! I hope you will bring back the real time workouts? they are SOOOO motivating and I feel like I have my own personal trainer right in my living room! You guys ROCK :)

  • Sylvette Hickey

    Expect more “cups of coffee” from me….you guys are AWESOME! Have a great one!

  • robin

    Dear Zuzana and Freddie
    Your new layout is so cool, you guys rock!
    I’m so thrilled seeing this new look, a thousand congratz!!! :)

    Robin

  • Monikapugliano

    CONGRATULATIONS! The new site is incredible!!

  • Clara

    Hi Bodyrock!! Im just new in this! Im I simply love all the trainings, I think you are a good inspiration ans just the little thing I was needing to stop saying “tomorrow I begin”. Thanks!! you are going to change my life and im sure of that!!! Now all the people I know i just tell them to visit the site and enjoy the exersises as i am doing.

    kisses and my best wishes for both! (sorry for the bad english im writting from Venezuela)

  • KristinRDavison2504

    I did this workout the other day. I felt so great after! I love you workouts!

  • Juany

    Nice…cannot wait until the website is completely done. You are awesome!

  • Areej

    Hi zuzana and freddie

    Soooo amaaazing new web site, but I actually liked the real time workout when u lead us through it in real time so why wasn’t it like that in the last video!!!
    Looks like freddie needed a long long break this time ha ha ha.
    Thanx for every thing :*

  • Natalia

    Love your new site! It seems a lot more organized even though the work on it is still in progress. I hope you will have the real time workouts again, they are incredibly motivating. When I do them on my own, it is much easier to give up and to take longer breaks in between sets. But when I’m doing the routine with you, it keeps me going for sure!!!

  • Bibi

    Waw ! Great new design ! I think it will take time for us to discover every new little additions to the site !

  • Mrembo

    Quick one to say the new website TOTALLY ROCKS! Easier to navigate and find stuff.

    And a big THANK YOU to you both for bringing this to us FREE OF CHARGE (for now :-) ). One of my dreams is to work out with both of you. Infact have you thought of having a real life “work out with Zu and Freddy meet up? ofcourse we would pay to participate.

  • Sanjammilosevic

    I love you!!!!

  • Anonymous

    I don’t speak Czech, but I’ve been here enough times to get a basic idea what people are talking about (usually). Most people speak and understand english here so it’s pretty easy to get around.

    • Fiona westby

      i think with flattr it will not all go to them.. as people can flattr all over and dedicate just a certain amount for the whole month.

  • http://sunnydayfitness.com Sunny

    Good work! Simple workout with core strength emphasis…I like it. Thanks, -Sunny

  • Katharina Ross

    Hi Zuzana and Freddy,
    I’m also very happy about the new site and about having you guys in my Life, wich will Be completely different from now. Yesterday my pink gymboss arrived and tomorrow it’s a beginning of something new. I’m looking forward to watch Zuzana’s burpees on the bridge!!! and someday to have a preworkoutcoffee with you in a real fitnessclass or workshop. Love you and keep on rocking

  • Lezanda

    Absolutely awesome workout! I took my chair and mat outside into the garden and did the workout in the sun on the grass. Great! Thanks so much, Zuzana!!!!

    Greetings from a sunny South Africa!
    :-)

  • Fiona westby

    I LOVE the cuppa coffee idea, donated..you made it easy, cuppa coffee is not a lot all all that you give . We really appreciate all you both do for all of us, I have never found anything i can work out with and now i found you guys. I wish we had the courage to send you a video of us working out with you, you would laugh SOOO hard, like a comedy act! Dr Ron does not approve of many works outs but he loves you guys!

  • raquel

    The new bodyrock website absolutely ROCKS!! It looks awesome, I love everything about it!
    Well done and congratulations guys!

    Love, Raquel

  • Mynameisboo

    Just a suggestions, can u explain each of the exercise is for which part of the body part how it will help with our body part?

    Tks. Sammie

  • Mynameisboo

    Just a suggestions, can u explain each of the exercise is for which part of the body part how it will help with our body part?

    Tks. Sammie

  • Marcela

    Hi! it just came to my mind a few days ago that it would be really cool if anybody could create his own excercise log on your web. If anybody could just sign in and than add his score to every workout you do, create a food-diary or to write notes about diet challenges… Something like an online workout/diet diary… I think it´s too late now, when your new website is on, I just wanted to let you know that idea :)
    Love M

  • Marcela

    Hi! it just came to my mind a few days ago that it would be really cool if anybody could create his own excercise log on your web. If anybody could just sign in and than add his score to every workout you do, create a food-diary or to write notes about diet challenges… Something like an online workout/diet diary… I think it´s too late now, when your new website is on, I just wanted to let you know that idea :)
    Love M

  • Pavlina

    I still can’t contain my happiness about the new site, it totally rocks!! Love you guys :))

  • Pavlina

    I still can’t contain my happiness about the new site, it totally rocks!! Love you guys :))

  • Anonymous

    Hi – we are still adding in the old content :) It will be there soon.

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  • Anonymous

    Hi Angela – Freddy here – Zuzana is just beside me here, and she says “Everyone has these moments of insecurity and everyone deals with it differently. You have to shake it off and remind yourself that you are original and that you don’t have to compare yourself with anyone else. There are millions of beautiful distractions out there, but your husband chose to be with you for reasons that make you special.”
    Zuzana

  • Anonymous

    Thanks for the combo Stefi!!!

  • cutieee

    I realllllyyyy ENJOOOOOYYYYYYY the newww websiteee!!!! Its reallly refreshing!! Nice job to both of u guyzzz !!!!! GOOOOOO BODYYROCKERSSSS!!!!!

    LOVE

  • Brent

    Great great site…..Just what I was looking for!!

  • Mickael

    hi, thanks for the new website, it’s great. And thanks for the workouts and your energy, it’s a real motivation !

  • Michelle

    Great site. I was just thinking a cool idea would be to have an option that the workouts could be separtated into time challenge, interval or mixed so you can quickly find a work that you feel like doing that day. Just a thought. Thanks for everything and expect a coffee from me soon!

  • Anonymous

    Hi Monika – pick something that you enjoy – the idea is just to keep moving :)

  • http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

    1. 21 2. 17
    1. 67 2. 70
    30 step ups each leg
    1. 37 2. 36
    2. 18 2. 17
    Awesome workout Zuzana and Freddy

  • Haitham27

    congratulations for the new site looks relay cool

  • http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

    With the diagonal plank jump is everytime ur feet touch the ground one rep or is it one rep left center then right? i did it the first way, makes me feel better. Not sure if nmy score posted before this. I signed up though yahoo. All that really matters to me though is if I can see the workouts. Thank u for the workouts Zuzanna and Freddy

  • Haitham27

    Congratulations for the new site looks very cool
    keep up Fred&Zu

  • Jessica

    I love your new website. This workout made me sweat a lot. But tell us your score, so we can compare our scores. Thank you for everything!

  • http://hattorizen.blogspot.com/ Jos

    combo#1:
    - Santana Plank (score: 18-19)
    - Diagonal Plank Jump (score: 26/28)

    Combo#2 (my time: 4:38)

    Combo #3
    - Duck under (score 35-26)
    - Side to Side Half Push Ups (12-13)

  • Sandy

    This website is nice, I like it but was kinda confused at first.

  • James

    Hi,
    Thanks for posting these great workouts. I borrow bits and pieces to incorporate in to my routines. The diagonal jumping planks will get plenty love from me in my current and future workouts.
    I’m primarily a rock climber so control of my body weight is critical. After a session of climbing I put together a quick 30 minute workout based on Capoeira moves, Yoga, and a healthy does of Zuzana.
    Again, thanks for the great information you guys share.

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  • Anonymous

    we are planning some new ones soon.

  • Aubreyrhyne1982

    Seriously though Zuzana! What are your stats? How tall are you and how much do you weigh. I know muscle weighs more than fat and obviously you have no fat one you :) Been wanting to know this for the past year!! Also not sure if you ever touched on the subject of alcohol. I know I want to be physically fit but I also like to have a good time once in awhile. Was wondering if you drank at all? and if so how much in one sitting?

    • Anonymous

      Hi, she drinks as much as she exercises hahaha

  • Nicdaly

    I have to agree the real time workouts were brilliant, why have you stopped them???

  • Lesley T.

    Hi guys. I have been following your workouts and I am getting fitter and stronger. The hardest thing for me are the diet challenges. That is a struggle for me because I have so many cravings but coming to your site helps to motivate me and stay strong. So thanks a bunch! By the way, I like the shorter workouts better than the real time workouts. But either way, however you post them I am grateful that you guys take the time out to post this information for free! Thanks.

  • Yuleemerci

    Sweetness, you made my day!!

  • Yuleemerci

    The more I do you guys workout, I really do like you guys..Thank you for sharing and Merry Christmas 2010!! Best wishes for both of you Zuzana and Frederick!!

  • Aphrodite

    Hellooo
    did 6 rounds instead of 4

    Santana plank: 24-23-23
    Diagonal plank jump: 36-30-25
    steps: 3:27 min
    duck under: 31-29-30
    side to side pushups: 17-14-15

    thankies

  • ۞ BodyRocker☺Beth ۞

    …well – I did it !!! & here’s my score:

    P1:
    Santana Plank – 17,16
    Diagonal Plank Jump – 7,6

    P2: T.C – 30 Step Ups (I did 15 on each side, twice) – took me 6:44 to complete.

    P3:
    Duck Under – 21,22
    Side to Side Half Push Ups – 13, 9

    +4min of the pre-BreakFast WO !!! ffffhhheewww… eated my -quinoa & pea- Lunch after that :)

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

    I didn’t workout when I got home from work today (I was so tired so I took a nap) but then I felt guilty so I did it at 9pm =P 

    Santana Plank – 17, 13
    Diagonal Plank Jump – 12, 11

    Part 2 done in 5:47

    Duck Under – 22, 20
    Push Ups (from my knees) – 13, 11

  • Mia

    Revisited this one today, a nice and fast wkout, and I beat my PB, yeyh

    santana plank: 22.21
    diagonal p jump: 33.28 (actually did less reps on this one, but I believe my diagonal was more twisted, if you get what I mean, while before was less diagonal and more a side plank jump.

    part 2: 4’37” (with core twist)

    duck under: 27.26
    push up: 14.11

    Now, back to work…
    Take care

  • Vivi

    I did this one today. I made 3 workouts today and it was hte last one.

    My score is :

    Part 1
    Santana plank : 31.31
    Side Pike jump : 41.38

    Part 2
    30 reps each legs in : 2.14 min

    Part3
    Duck under : 43.40
    Side to side PU : 27.25 (my shoulders don’t want anymore after 3 workouts!) 

  • MariaBjørgJepsen

    Part 1Santana Plank : 42-39Side Pike Jump : 50-51Part 230 reps each leg = 2:03 min.Part3Duck Under : 51-52Side to Side P.U.: 30-27 (DEAD shoulders and arms after The Trainer Who Loved Me!)

    Great lil’ sweat!
    Love, Maria

  • Laurie Skora

    I decided to do this workout yesterday.. I have been going over my old scores trying to beat them and for the most part being successful :) But I decided to go through my list of workouts I haven’t done yet and picked this one. It was great! Killer for the arms!! haha My scores were:
    Santana plank: 29/20
    Diagonal plank jump: 30/24
    Step ups x30 left x30 right: 4:14
    Duck under: 38/39
    Side to side half pushup: 18/16
    Thank you for another amazing workout! Can’t wait until you come back from your Burpees Everywhere Challenge with new and exciting workouts :) I love watching your videos and hearing about your amazing journeys across the world :)  

  • Anonymous

    did this one today for the first time.

    pt 1.
    santana plank 34/34
    diagonal plank jump 42-37

    pt 2
    2:20

    pt 3
    duck under 30/29
    side-side 1/2 pushups 26/25

    good times, good times!

  • sselcann

    santana plank: 24 – 20
    diagonal plank jump: 34 – 31

    30 step-ups on each leg: 3:09

    duck under: 34 – 37
    side to side half push-up: 17 – 17

  • Aletinita

    santana plank 25. 22
    diagonal plank jump 25 19
    2nd part complete
    duck under 28, 25
    side to side half push up 17, 14
    4 burpees for Erin
    20 minute jump rope. 
    woohooo!!!! all sweaty!
    gonna take a shower and keep going through my day!
    thanks!

  • Leticia Bonfim

    I just did this exercise like this:

    Santana Plank – 16, 14Diagonal Plank Jump – 22,25and
    Duck Under – 26,23Side to Side Half Push Up – 12,11

    I don´t do the steps ups because I am tired because of my running today…

    Letícia

  • BroganB

    I just did this work out and it was awesome.
    Santana Planks 33, 31
    Diagonal Plank Jumps 39, 32
    Part two I had to swap out the step ups for 12 rounds of 10 and 10 seconds, alternating between high knees and mountain climbers.
    Duck Under 40, 32
    Side to Side Half Push Up 20, 18

    Can’t wait to try the new one tomorrow.  Thank guys!!

  • Cristalberry

    I love this coffee talk. :) It has so much positive energy in it and helps developing the Real Bodyrocker Spirit in me. Thanks so much. :)

    Lots of love,
    Crista

  • Vivi

    3 months ago I did workout the morning at 9.00 am or the afternoon (during the nap of my daughter) at 14.00 pm.
    But now, I’m working I did them the morning (like today) at 5.00am and the weekend. I did workouts at 5.00 when I know I couldn’t go to the gym at lunch ;) I don’t do workout + gym in the same day.

  • Vivi

    I think I misundertood your question!!! The 3 workouts in the same time. One after the other.

  • Vivi

    I redidi it in second one (first Hot Body On Me Wo)
    My new score is:

    Part1
    1/ 42.40
    2/ 56.60 (I forgot the midle jump I jump L&R)

    Part2
    30 set each leg : 2.08 min

    Part3
    1/ 43.45
    2/ 30.28

  • Ginie

    First course…. I enjoyed… hard but went to the end… cheers from France

  • Anonymous

    i made two adjustments: nothing to step up on, so i did 60 prisoner squats with twist knee ups instead.
    and
    i did full push-ups for the side to side thing, i guess basically walking push-ups?

    4 rounds of 10/50
    santana plank:  23, 23
    diagonal plank jump: 34, 34

    60 prisoner squat twisted knee-ups (because i didn’t have anything to do the 30 step-ups on each side with)

    4 rounds of 10/50
    duck under: 22, 26
    side to side full push ups: 12, 12

    plus my 5 burpees, and big warm thoughts for erin!

    thanks!!!!
    happy thanksgiving :)

  • http://www.linamarquez.com Lina

    well, it was nice to switch it up and do a workout without the sandbag.
    1. SP – 25,23
    2. DPJ-  34,31
    3. 5m14s
    4. DU – 29, 28
    5. STSP – 20, 17
    + 20 of interval skipping.
    happy thanksgiving everyone.

  • Courtney

    This is the first time I’ve watched this workout video, but I found the coffee talk to be incredibly inspiring. My biggest problem area is my upper thigh and butt too. I’ve seen amazing improvements in the composition of that area since I started BodyRocking last February, but the critic inside my head keeps telling me the area isn’t perfect and I’m still a little uncomfortable with it. I know as I continue to train it will improve, so I just don’t think about it. But this coffee talk is inspirational to me because I think your thighs and butt are beautiful! And it gives me hope to know that as long as I stick with it mine can also transform to be beautiful enough for my inner critic. Everyone’s body is different, so I know my body will never be a replica of Zuzka’s, but hearing that you also had problems with the same area and seeing your body now gives me great hope.

  • Courtney

    Both Freddy and Zuzana have confirmed in the past that Zuzana only does these workouts. So yes, it is possible to go from frump to fit with just the daily workouts. But everyone is different, and if you feel you need more of a challenge then go ahead and add more! It’s about what your body can handle.

  • Courtney

    Both Freddy and Zuzana have confirmed in the past that Zuzana only does these workouts. So yes, it is possible to go from frump to fit with just the daily workouts. But everyone is different, and if you feel you need more of a challenge then go ahead and add more! It’s about what your body can handle.

  • Claire

    Hi Rhoda – I don’t have much of the equipment, do you have any names/dates of particular ones like these so that I can do the workouts? All the best! Claire

  • KIMBERLAKE93

    Welcome Live!!!  Good Luck on your BR journey!  :)

  • KIMBERLAKE93

    Welcome Live!!!  Good Luck on your BR journey!  :)

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    After the recent days’ sandbag and UGI enhanced tortures this felt quite easy – mind you, it wasn’t just felt like it ;-). Scores:
    SP: 28, 28
    DPJ: 32, 34
    60 step ups: 3:26 (leisurely pace, but timed it anyway)
    DU: 34, 35
    SSHP: 22, 24
    Off to do some skipping and stuff. Wishing all BodyRocker buddies a nice weekend.

  • KIMBERLAKE93

    Great Workout Zuz!!!!
    P1:
    Santana Plank= 28/ 25
    Diagonal Plank Jump= 32/ 30
    P2:
    30 Step Ups on each leg- felt great…started to burn when I was at about 20
    P3:
    Duck Under= 45/ 47
    Side to Side Half Push Ups= 22/ 20

    Have a great weekend BodyRockers!!  :)

  • GoustiFruit

    Zuzana, please give us news about you, how are you doing ??? We miss you !!!

    [P1]
    Santana Plank: 28 – 29
    Diagonal Plank Jump: 37 – 34
    [P2]
    3’16 but I focused on form, not speed… ’cause I wanted to recover before P3 :-p
    [P3]
    Duck Under: 37 – 35
    Side to Side Half PU: 31 – 27

  • Anonymous

    good for you!!!!!!

  • Mary Lou

    I did this back on 3/8 so here’s the new numbers with changes!
    santana plank: 25, 22  +7
    diagonal plank: 41, 42  +6
    30 step ups: 3:46  :19 faster
    duck under: 26, 25  even
    side to side: 17, 14  +4
    Happy Black Friday shopping, if you dare!

  • Annebel Wind

    Hi Zuzana,

    I like your coffee talk. I have the problems that you are talking about. The fat around the belly button and hips.. And i do not like my butt.. I know I can change some of it.. The belly for example.. But I have a hard time with my diet. Its quite expensive to eat more meat and fish instead of bread or other products with a lot of carbs. Also i still find it dificult to take food with me to work.. i do not have a fridge at work or something to heat anyting up… So I am struggling there. And emotional I have some stress lately and this makes me craving for sweet foods like chocolate. Do other bodyrockers recognize this? I will do the workout tonight.
    Love you guys..

  • Samantha R

    Here we go – a slight improvement on last time:

    1. Santana Plank: 28, 28  (24, 24) 
        Diagonal Plank Jump: 45, 46 (47, 35)

    Part 2: 2:44 (didn’t time it last time)

    3. Duck Under: 33, 33 (41, 32)
       Side to Side Half Push Up: 23, 17 (20, 17)

    Wishing you all a fab weekend!! Sx

  • Bodyrocker_Audra

    Nice!  Short and sweet!
     
    Santana Plank:  30/27
    DiagPlankJump: 38/37

    Part 2:  2:53
     
    DuckUnder: 40/38
    Side2SideHalfPU:  24/20 

  • Bodyrocker_Audra

    Nice!  Short and sweet!
     
    Santana Plank:  30/27
    DiagPlankJump: 38/37

    Part 2:  2:53
     
    DuckUnder: 40/38
    Side2SideHalfPU:  24/20 

  • Bohdanam

    1)
    33-30
    42-42
    3)
    38-41 w/36lbs sand bag
    29-25

  • Anonymous

    Great :) also great for the abs!

    my scores:
    Part I:
    1. Santana Plank: 27 25
    2. Diagonal Plank jump: 20 20 (one side=one rep)

    Part II: 2:28

    Part III:
    1. Duck under: 33 29
    2. Side to Side half push up: 17 18

    + Burpee for Erin!

    thank u so much :)

  • Gerrilee Schafer

    Didn’t have much oommfff today, but I did give it a go.

    1/ 28-27
    2/ 44-42
    time challenge 2:54
    3/ 34-33 tried for really good form instead of speed
    4/ 23-22 more like 3/4 push ups

    finished with 100 dip station knee raises in 3:47
    tried to skip but tripped about 8 times in my first 2 intervals so took it as a sign to rest my body

  • Anonymous

    So my back has been really bothering me so I had to stop working out for a few days, I was supposed to do this last week on I think Wed…, but I was in so much pain I couldn’t do it… just a few of the plank jumps had me in a ball lol… so yeah. I did it today, and hope to do todays workout tonight as well. But I was hurting by the end of this workout. I am aware though that in the end my back will stop hurting as bad if I lose weight… like I had after 5 months of your workouts helped me to do till bad things started happening to me this August. But I am hoping to work through it and get back in shape :D!!

  • petra

    hello i just finished,super short i like it,1)4min.40x40x2)30x30x3)4min.40x40x…………………………..wher are u zuzana we miss u so much…………………………petra london

  • petra

    hello i just finished,super short i like it,1)4min.40x40x2)30x30x3)4min.40x40x…………………………..wher are u zuzana we miss u so much…………………………petra london

  • Kay

    done! half pushups are harder than full ones!

    PT 1
    Santana Plank: 19/19
    Diag. Plank Pushup: 17/10(stopped after 10 cuz I had to do something real quick)

    PT 2
    30 step up on chair: 1:10

    PT 3
    Duck Under: 33/33
    Side to side 1/2 pushups: 10/8

    + 5 mins weighted hula hoop

  • http://www.djkini.com DJ Kini

    1. 23-15, 23-18

    2. R: 1:35, L: 1:44

    3. 26-22, 8-7