I got to 21 sets, and I don’t think I’ve ever worked so hard in my life. As a complete beginner, I’m okay with being even half as good as Zuzana though!

You guys are the cutest ! :)

I can’t wait to try this one, but I’m already scared about tomorrow’s ninja jumps, yikes!!!! :)

Hi Zuzana and Frederick! Are you will to use fitball in future? Do you think this is a useful equipment?

wait, i just saw you only did 38. HOW IS IT POSSIBLE that I beat you???? i am in shock!!!!

Never heard of it…

Hi, i would like to hear more about the 5 week diet challenge. Do you have to earn your beans, legumes? How has the class been on ISSA? Thank you. Looking forward to this exercise challenge :-)

I was able to complete 31 sets! Im super siked because I almost made it to your score, Zuzana. Freddy, wow 43?? Awesome.

Im gonna get ready to do the skipping now. Low ceilings dont allow me to use the jump rope but I’ll just do different types of jumps and skips. I really liked this one!

Hi Zuzana and Frederick! I was wondering if in one of your coffee talks you could talk about the detox diets that seem to be popular among celebrities? Do you think they are good for you once in a while?

I think burpees too…if so, Im scared!

this was wayyy harder than I thought! squats are usually my specialty but with the power ups I could barely make 10 minutes! still a beginner :-)

can you make a video like your warm up one for cool down?

They are in the Home Workouts category – check the nav bar up top :)

Well.. one more day of super sweaty workout!! Simply did it, didn´t give my mind time to think I was tired os sore or anything that could blow my mind out of pushing myself as hard as I could!
Did 30 rounds today, A way behind Zuzana and Freddy but at least I didn´t stop at the twenties… hehehe…
So happy because when I saw Zuzana´s score I was scared, thought I wouldn´t be able to even get close to her… When I realized I just stayed behind for eight rounds, I was glad to see that my body is showing signs of progress!
Well… too tired here after skipping to write more, and very happy too!! =D

Thanks again and always Zuzana and Freddy! Congratz from Brazil!

yes I noticed that too!! You´re so energized and happy, it made me smile and somehow happy too… :)

yes I noticed that too!! You´re so energized and happy, it made me smile and somehow happy too… :)

Great to know that!! I´ll skip as a beast from now on!! =D I want super calves!! hehehe

Great to know that!! I´ll skip as a beast from now on!! =D I want super calves!! hehehe

CONGRATULATIONSSSSSS!!

I think about one leg squats too!! =P

fitball? like medicin ball?

WOW!!! =D

Interesting perspective!

Questions/Discussion for coffee talk: A lot of questions on diet. Here is another one. I know in your five meal program you “earn” your carbs with a work out, but how do you handle special occasions? Do you guys do treat meals or treat days. Zuzana, in your studies, have you come across anything about leptin? Some people say if you are too strict with your diet, for too long that you’re leptin levels drop and your either become overh hungry or fat loss plateaus. I have found treat days helpful, when they are followed with discipline. However, my transformation is not completel, so I don’t know if I can get very lean with a weekly treat day or meal. Just wondered what your thougths on this were. Most days I stick with veggies and and proteind with beans and legumes as my major carb.

Thank you for such a great site and I LOVE the new daily workout/challenge schedule

Yes i would looooove to know more about the diet part… if you would take examples of foods that are popular in peoples diet, like pasta, bread, yogurt and stuff like that and show HOW MUCH you eat of it?

Also i would like to know, do you NEVER eat pizza? if you do then how much??
Do you never binge and eat to much and do u feel bad about it?
how about candy mix? like from a candy bar… do you ever eat that? then how much??
i LOVE candy bars and dont wanna give it up, havent eaten it though since the first of the month .. since i started your programm, now i really am craving it, i was gonna go out and get some but i did this workout instead and dont want it anymore :/ :P weiird

THANKS!

Perhaps you guys can continue to talk about diet-diet challenges and share some more recepies with us :):)

33 reps here, no breaks! :D I am dying, but I am happy! I am gonna run my towel across my face and goin’ jumpin’ :D

Oh, my…skipping rope is so much harder than I thought… and even without a rope. I got myself a fancy Reebok one and after tripping on it a few times I tossed it on the side and just kept jumping without it. It’s harder with the rope though, because you have to jump higher.
Thank you for another great workout ! I didn’t even count the sets, I was just focusing on doing it and not losing my breath completely. These were some very long 10 minutes, I tell you !

Hey guys, could you please give us your take on whether: “Exercise Can Trump Genes?” I have been following your amazing workouts religiously for almost 2 months now, but come from a line of family who are all rather heavily built :( Would sticking to the workouts really help me overcome my inherited genes??

Love your workouts!! Also love the fact that this website isn’t just about ‘working out’ but embrases a complete lifestyle.

P.s. I haven’t seen much Dutchies around yet but I am definatly spreading the word ;)

our email subscribe is broken :( but it will be fixed in the next round of improvements that we are working on now. the best way to follow is to follow us on facebook – we post everything there so you always know when the next workout or challenge is up :)

Hi guys,

Did this last night, 28 reps, but I forgot to start my timer … so that was 28 reps in more than 10 minutes …

also do the jumping rope intervals, I was good and drenched when I finished.

when I first started doing these workouts, I wasn’t counting reps, etc. Now I have to work at remembering to do so, I’m sure I’ll get better. I started a using a little notebook so I could keep all of my times for each workout together

Thanks Z&F for helping me get fitter!

Hi guys,

Did this last night, 28 reps, but I forgot to start my timer … so that was 28 reps in more than 10 minutes …

also do the jumping rope intervals, I was good and drenched when I finished.

when I first started doing these workouts, I wasn’t counting reps, etc. Now I have to work at remembering to do so, I’m sure I’ll get better. I started a using a little notebook so I could keep all of my times for each workout together

Thanks Z&F for helping me get fitter!

this was fun and had a nice flow once I got into the rhythm!

[48 rounds]

I completed 42 sets. I used a rug runner to keep my stance wide and it also works great as a workout mat :)

Hi Zuzana,

For coffee talk, I’m mostly curious to know what you eat on a daily basis, what foods do you eat once in a while, and the foods you stay away from? I would like to know about your thoughts on carb cycling? Also, I would like to ask about your new protein supplementation and if your happy with it since you’ve recently added it to your diet. Do you sometimes use it as a meal replacement in one of your meals? I find that when I’m crunched for time I’ll have one myself in between meals. I’m curious how your nutrition course as well. Sorry for so many questions.

I’ve had to take a break from the workouts – since November – and resume DVDs that are tough but lower impact. The interval trainings were taking too much out of me and while I liked how my body looked, overall it was just too much. I do the older routines that are no interval training and I still come on and see what you are up to :)

It was really hard. I did 28,5 sets and I am done…:-D

Z- you are such a super cute cutie.
I’m dying to have shoulders like yours…. I’m on my way. :)

This challenge looks great! Thanks so much.

30 rounds!! First Day WOOHOO!!!!!

No way, it has to be the NINJA JUMP TUCK! I know she really likes this excercise!

24 reps. I’m two weeks in now and already noticing a difference.

Thank you so much for this post, I really needed it! I’m going through a very tough time in my life and sometimes I just feel I don’t have any strenght left to take care of myself even though I know it’s extremely important to put yourself first!

Please keep motivational coffee talks going, I would also love diet coffee talks and recipes, I really miss those too!

Thank you for putting your efforts into this day in and day out!

Dutchie number three ;) i’ve been following for about 1,5 years now.. but i’m not registered either.. Also totally addicted to the site ^^ it works for me!

I did 34 iam happy!!!

That’s what I’m questioning myself kinda often too… Will my knees (mainly) survive? …:)

Hi,

i’m a beginner, did 35, liked it :-) Instead of jumping with rope, which i dont have, i just did 10 mininutes of intense jumping dancing with Foo Fighters, shower needed definitely :-D Thanks for your dedication, see you around ;-)

I set a steady tempo and managed to go the whole way without taking a pause. 51. Funnily enough it was my feet, ankles and Achilles that hurt at the end, Did anyone else get that?

Very interesting – we should look into this suggestion :)

Hi Jelena – sometimes we just get reeeeeeeeally behind with all the comments :)

Thanks :)

Do them anyway that works for you :)

Hi Natasha – take a break :) We will still be here when you feel like picking up again ;)

Great exercise challenge. I completed 45 sets . Now for skipping.

Ab-Beginners workout as a warm up
30 reps (whooo ! not so bad !)
I’ll try to jump 5 mn without rope

10mn jumping !
Interval training helps ! Listening to Zuco 103 as well ;)

I have the same problem, its so sad :(
I have searched the net and they have nothing similar here in DK, only huge fitness center solutions…

Phew, this one was so much harder than I thought! I checked my timer 2 times, something I normally NEVER do!!! I lost counts already from the beginning but kept proper form with high knees and low jumps all the way.

*** I would LOVE to know what you two experts think about HEAVY LIFTING, even for women? I am getting really interested, since I am chatting with a very fit, slim young woman who does NOTHING but heavy lifting, yet, she looks amazing and not bulky at ALL. Do you guys ever lift?
Hugs and love, Maria.

Hello, your site is great and your body is amazing!!!!
I wanted to ask you about WATER??????
I was doing one of your exercises for butt, and I was hearing how water was”jumping” in my stomach…..
it’s really strange. I felt like a bottle of water what was “jumping”…
i drink a lot of teas and water during the day, but then i felt like maybe the water is staying in my stomach to much?
what is the reason. What should I do?
please help :)
love you guys!:)

I meant to say that I used a rug that is 2ft wide by 8ft long, sorry for the confusion ;)

Hice 33 rounds!! YEAAHH!! Muy orgullosa de mi!! Sigo trabajando para ver mis resultados.

I understand!
First of all, great job with the new work out routine after the new baby!

Secondly, don’t go back to work =D Channel all your creative juices and decide on a small business you can successfully run from home! I’m only have joking ;) I really have seen this work great.

Ok, odds are, this may not be possible right now, so…
If you like getting up early, go for it! If not, find time throughout the day. Do you get a lunch break? If so, use that time to do one of the Bodyrock work outs, which are great, because they won’t even take the whole hour. Then, you can eat at your desk after, if possible. If during lunch is not an option, then maybe during a break some other time in the day. And if there are no breaks…

This worked fantastically for me when I was in journalism. I was at the office ALL day, with limited breaks when we were on deadline. Everyone has to go to the bathroom, or the breakroom sometime. In our bathroom, there was a bench, so I did one or two sets of exercises each time I went in (no one will say anything if your in the potty for 5-7 min – but it will probably take even less) Any exercise you can modify for the space will be good. And you won’t be doing the full 20-30 at once so you don’t have to worry about getting sweaty. You will be boosting your metabolism and working out in little spurts all day long! I loved it! Kept my energy up all day, and even after work!

Hope this helps…

hi i just started too and i think this site is great im a beginner too and i want to knw if its better to stick to one workout and then increase rounds de pending on what i want to tone or tighten up or do each excersise that u post day to day. thank u =)

I did 30 sets!

Missed this one so I came back too it twice:) On the 20th of March 35.5 reps and the 21st of March 39 reps:)

30 sets total! :) 

I did 32 sets in the 10 min countdown.  I am a tad impatient, so I can’t STAND waiting for the full 10 min to go by.  I find that I get impatient, thinking “Surely I must have set the timer wrong, it feels like i’ve been doing this workout for EVER!!”  So what I did to avoid this totaly depressing way of thinking, is I set my timer for two rounds of 5 minutes each.  That way, when I heard the first beep, I knew, “I’m HALF WAY there!! Only 5 more min to go!!”  Then I’m pumped and I’m digging deep because I know I have only 5 more min left.  Am I crazy?  Oh well, that’s how I coped with this intense challenge.  

Also, I did 10 min of interval skipping.  I’m not up to par for 20  min yet…someday :)

Thanks to both of you.  You are amazing.  AMAZING!!! :D

hi guys!

I had missed this one so did it today!
 i did the high knees fairly slow and twisted them to try to target abs more!
I managed 29 sets!