My New Blog Is LIVE !

Just click on the link below! 

www.aplaceforworkoutaddicts.blogspot.com

Did You See What Zuzka is Doing? Melissa Ioja Has a FB Challenge Starting TODAY! And Thanks For Reading!

So Zuzka has a raffle going for new workouts for her ZGym. 

She posted this yesterday:

I really like the idea (that you guys had – yes I do read your comments) of doing a workout draft. You guys want to see different type of workouts in the ZGYM and I can’t make everyone happy, but I can try  I will do a draft this Thursday (tomorrow) and you guys can let me know what kind of workouts you’d like me to put together for ZGYM and every month I will pick a winner. I think it can be a lot of fun.

And then today:

I love this idea! Will any of you submit anything? What kind of ideas will you submit? I want her to do a workout using her 90 lb Kettlebell! 

Z posted her Stretch & Tone workout yesterday and her 15 Minute Slide workout today. Today she did a one arm plank this morning where you slide your legs into your chest and back that looked pretty hard. It makes me want to get the sliders. 

Z also mentioned last week that with all the toe raises she has been doing her calves have never looked better. Has anyone noticed a difference in their own calf muscles? Or in hers? I didn't notice a difference in hers only because I thought they always looked great and muscular. She should do a before and after pic!

Well, I haven't see much from Melissa Ioja lately, and come to find out she has a live workout coming this morning: 8:00 am PST I will be doing a LIVE workout that you can watch on my Facebook page! (click on this link then LIKE my page to see where to go in the morning!)
(If you can't do it live, The video will still be up on my page and you can do it later!)
Go to her FB page if you are interested: https://www.facebook.com/melioja I know many of you like her a lot, and her workouts are SUPER challenging. She is one strong woman. 

THANK YOU EVERYONE! 

I wanted to thank everyone for reading my blog over the past few years. I feel like I met a whole new world of friends! Stay tuned for new stuff to come. At some point tomorrow I will have my new blog up. Of course I promised the kids I would take them to the movies tonight, I teach class first thing tomorrow morning and I have family coming into town tomorrow, but I WILL have it up and running at some point tomorrow (Friday). :) :) :)

Is The Advanced BootCamp Here, And Is It Free? (UPDATED) What IS Really Going On With This Blog? Summer Shred #15 with Zuzka, The Latest Fitness Stuff On The Web Including a 30 Day Booty Challenge!

I saw on Facebook people asking about the Advanced Bootcamp and a few of you have asked about it here, so perhaps it did not launch for people yesterday? I remember the Intermediate bootcamp did not launch on their proposed date either. Lisa's response on FB was that it should be in your email or to email their customer service...... Someone else asked her today, and she responded with 'today hopefully.' Huh?
Then I DID get an email saying that Advanced Bootcamp is released today and that they are also starting an On Demand service. I know a lot of you won't like it because it is a pay service, but it's the way of the world these days. Everything from TV, to Radio, to Movies is a subscription service. What I don't understand is that it looks like it Bootcamp is no longer free? I tried clicking on the bootcamp workouts from various different options and I can't get see the workout unless I pay. I thought they advertised this as free? Or maybe I'm just doing something wrong. Or maybe they just changed their minds?
OR -  I think it is free for 30 days - which is the length of the Advanced Bootcamp, BUT you need to give your credit card info, and start your free 30 day trial, and cancel if you don't want to be charged after that. Or at least that's how I see it to work?
If so, WOW that's a HHHUUUGGGEEE change for bodyrock.
UPDATE: There is a link on Lisa's FB page today for the new Bootcamp - I tried that. From there you have a choice to go for on demand or just get the bootcamp delivered to your inbox daily. I made the latter choice. Nothing yet to my inbox - though they may have blocked me. There are quite a few comments under Lisa's posts that people are not getting the emails, so I'm not sure. There are lots of other folks who also think you can only get it by doing it via the free trial of the on demand mode - which was my experience when I tried it through the email I got yesterday.


Again as I said, Freddy threatened a law suit against me.

He does not want me to use his images, photos, videos, etc. etc..
I understand that.
He does not want to talk about anyone associated with bodyrock either, he accused me of slander - but there is a difference between slander and Freedom of Speech. He doesn't get to pick and choose as much there.
I have removed many of the images as he requested already.
I drive a lot of traffic to his sites so I don't get that part, but so be it.
Maybe he is just protecting Lisa - the love of his life -  and if so, that is really sweet and romantic. I also think that I just really push that man's buttons! Oh well. Onward and forward.

Zuzka published her latest Summer Shred workout - #15.
Now before I get accused of doing anything else wrong I am not going to copy and paste her workout.
It is a lot like last weeks - it is broken up into 3 parts:

The first part is Kettlebells - all leg work. She uses her 44lb and 26 lb bells.
The second part is jump rope and burpees: is is 6 rounds of 30 seconds work and 10 seconds rest.
The last part is upper body and abs - 2 rounds. She uses her pull up bar and her sliders.
I have not tried this workout yet - and will do it next week when I am on vacation. It looks pretty damn tough though!
For those of you who did it - what did you think?
I'm such a weights girl now that I have a hard time getting the same endorphin rush from these kinds of workouts. My heart rate gets up there for sure, but my muscles don't feel as taxed.
I've been working out at home with lighter weights the past several days - since my daughter's surgery - and will throughout the next few weeks (we start vacation this Saturday), so I'll be dying to get back into heavy weights again come August!

Here are some workouts from around the web you guys might be interested in:

I believe I mentioned this one last week: Fit Force FX (thanks Mira!) She has a YouTube Channel full of free HIIT workouts - and they are long workouts - at least an hour!  https://www.youtube.com/channel/UC9wkhjMDu9rwOhjoMnOalnQ

Secondly, I have mentioned Bret's new program called Strong by Bret. You can try it for free for 2 weeks. I cannot recommend this guy enough if you reallllllllly want to change your body. You will however need access to weights. strongbybret.com

An oldie but goodie from Bret too - 30 day BOOTY challenge - all bodyweight exercises.
https://bretcontreras.com/30-day-glute-challenge/

If any of you are into Kettlebells like I am, I found a terrific site for free KB workouts:
http://kettlebellsworkouts.com/blog/

One of my favs of all time can be found here: http://www.myomytv.com/workouts/
Marianne does short intense and full-body, well balanced workouts. She is a nurse and a trainer, so I always find her workouts the most well rounded and functional along with high-intensity. All free!

And whatever happened to Rumi? Remember her?
http://fitnessrum.com/category/workouts/
She has lots of free workouts via her YouTube channel, FB page and her web-site. She hasn't posted anything new anywhere in  long time and hasn't responded to anyone either. I hope she is OK! She had a lot of great workouts. Again, all free.

Lots of Changes Happening to This Blog!!!

Freddy has threatened legal action against me (YUP, I know, I know) so lots of changes have already started and will continue to take place now through Friday. 

When one door closes, another always opens. :)  

Stay tuned.... 

Zuzka's Schedule For The Week, BR.TV's Advanced BootCamp is COMING TODAY and Z's Latest Workout on Bodybuilding.Com

ZUZKA'S Latest Workout Schedule:

• Monday

  15 Minute Fit Slide #2 (Beat Your Personal Best)

• Tuesday

  Summer Shred #15 X (New in ZGYM)

• Wednesday

  Stretch & Tone Workout #5 (New in ZGYM)

• Thursday

  15 Minute Fit Slide #5 (New in ZGYM)

• Friday

  5 Minute Workout #83 (new in Fitness)

• Saturday

  Summer Shred #14X (Beat your personal best)

• Sunday

  Power Yoga #44 (Stretch your body - ZGYM)

BR.TV's Bootcamp starts today - I haven't received anything yet, but will update when I do!


And here is Z's latest AB workout for bodybuilding.com:

http://www.bodybuilding.com/fun/15-minutes-to-fit-zuzka-lights-amazing-abs-workout

This Is What I Think Sends A Double Message, Looking For Some FREE BodyWeight Burnouts? And Has Anyone Heard OF HIITBURN.COM

OK, I find this confusing. YES, this is MY opinion. NO, this is NOT meant to hurt Lisa's feelings.
I saw this posted on her FB page:

(Had to be removed per Freddy)

Lovely words that Lisa has to say and share. I truly thinks she speaks from the heart. (I actually always like it when she posts her little dances that she does too).
She looks remarkably different than from when she first started with BR.TV - and not just from the workouts. She writes -  It took her a long time to own what she loves. She didn't love it enough so she got surgery? That's her choice and who am I to comment on it right? I get it.

My point being is that she is a role model to millions of people - and that she is - make no doubt about that - and lots of girls - not just women - and she needs to be careful. Girls can be easily influenced and may feel discouraged and disappointed, not inspired or motivated by her choices. Many may feel the need to get surgery and/or injections as well. Maybe her message is to tell others not to copy her? I personally find her message confusing. There may be girls out there who feel bad about themselves and are sensitive to her message.
She goes on to say be happy and excepting of the gifts YOU were given. She was not given all of her body/looks. Again, I'm not trying to be mean. This is how I see it. No one has to agree - and least of all you Lisa (or Mr. "Unknown.") You're telling me to accept myself for who am I when you don't seem to accept yourself for who you are.

I remember when Lisa first started as the new host - and I thought here is this cute and bubbly woman, with crazy hair, a crazy attitude, crazy abs, crazy workouts, crazy likability, and MY GOD - the only fitness person on camera, magazine, app, online, etc without surgery. Way to go. Way to send a message. Way to be yourself.....

Anyways, Lisa DOES provide a gift to many. She IS in fact inspiring to MANY. Hell - she DOES get God knows how many people off their butts and into damn good shape. That she should be proud of - and she should keep it up. I DO look forward to watching her all the time. She has changed her own body through workouts as well - we can all see has gotten more muscular lately. AND I have always loved her body. We are all in this to get better bodies - inside and out.

Only one more day until the Advanced BR.TV Bootcamp comes out. Woo-Hoo!

I have mentioned Natalie JillFit once before and I am recommending her again. She has a ton of free videos on her FB page of burnouts for various bodyparts or even fullbody that you can add to your fitness routines, Check her out! They are all bodyweight - no equipment needed. :)

HIITBURN.COM - anyone else heard of it? Looks pretty damn cool. They have a web-site and a FB page. You can get on their e-mail list too. Great for a full-body workouts or you can use them as cash-outs. some of their stuff is free, others you have to pay for. Check it out and let me know what you think!

Are 6 Pack Abs Worth It? Live Workouts With Lisa On FB And Advanced BootCamp is Coming Monday! I Tried Zuzka's Summer Shred #14 Today

There is a lot of sacrifice to get 6 pack abs - at least for most of us. There are those genetic freaks out there, but for a lot of us it means giving up sugar, fruit, bread, pasta, grains, alcohol, not going out to eat, and more. It means pretty much eating ONLY meat, eggs, vegetables - and preparing ALL your own food - and that's pretty much it. Some people just cannot live like that - or just don't want to.

It IS a sacrifice. Some people like the challenge. 

Look how Zuzka eats. So many of us comment on how little she eats. She prepares ALL of her own food. She rarely goes out to eat, never eats junk food or packaged foods, but it doesn't seem to bother her. And..... she has a 6 pack. 

So you need to decide is it worth it to you to live like that? I HATE to be hungry. I think it is easier for Zuzka to live like that because I don't think she has a large appetite. I definitely do. I think Lisa has an easier time getting a 6 pack. The rest of her body is not as muscular - but her abs are. She works hard - we all see that, but her abs develop first. 

Here are a couple of article's on it:

http://greatist.com/fitness/six-pack-abs-eight-weeks

http://www.precisionnutrition.com/cost-of-getting-lean

There was one time in my life when I had a 6 pack. And believe it or not it was after I had children. However it was an awful time in my life. I was stressed to the MAX. My heart was racing all day long and I would get heart palpitations. I felt like I couldn't breath half the time. I wasn't sleeping. My fingers trembled most of the day. I could eat everything and anything I wanted because I was so frigging stressed and nervous that my metabolic rate was through the ROOF. And I never want to live like that again EVER. I'll forego a 6 pack and live happier - thanks anyways! 

Are any of you following Lisa's live workouts on FB? Her latest one looks killer! Especially on the shoulders. All that pressing. I think Lisa's workouts are often hard on the shoulders. I copied this from her FB page, but it is listed there as well. 

Set Your Gymboss Timers to 50 Seconds work and a 10 Second rest.

1. *You start on either Clean & Press Squat & Press or High Knees or Skipping
2. Skaters
3. Clean & Press Squat & Press or High Knees or Skipping
4. One Leg Push up & Spider Push up - L&R Alternate
5. Clean & Press Squat & Press or High Knees or Skipping
6. Squat & Knee - Left
7. Clean & Press Squat & Press or High Knees or Skipping
8. Squat & Knee - Right
9. Clean & Press Squat & Press or High Knees or Skipping
10. Tricep Dips & Tuck Jump
11. Clean & Press Squat & Press or High Knees or Skipping
12. Squat In & Out Floor Touches
13. Clean & Press Squat & Press or High Knees or Skipping
14. Bent Over Row
15. Clean & Press Squat & Press or High Knees or Skipping
16. *You finish on - Reverse Pull Ups
17. I Finish on - Clean & Press Squat & Press or High Knees or Skipping

I liked to try that routine, but I'd use my Kettlebell's instead of the bar. My shoulders do NOT like bar pressing - the fixed grip of a bar doesn't work for my body. 

BR.TV's bootcamp with Lisa is coming on Monday! I look forward to it. Have any of you signed up? 

We know that it is 12 minutes - that's it really so far. And lots of equipment as it seems from the teaser videos. 

This morning I worked out from home while the kiddos were sleeping. I didn't do my usual weight training. I decided to give Z's Summer Shred #14 a try. I warmed up with about 10 minutes of yoga. The first 2 sections I got through just fine - The KB work and the jump rope/burpees. Then came the stability ball and hanging leg raises. Jesus it was hard. Zuzka was dying and no wonder. It was hard as hell. It was a good change of pace for me. I enjoyed it.

I'm off to do some stretching now and some handstands. The kids are playing around my yoga mat. I've gotta try and get my sick kiddo to eat something. :) 

Happy Saturday! 

Apologies ALL Around

A couple of days ago Lisa posted a rant on her Facebook page about a blog that made her feel horrible about herself. I don't know if it was this blog or not, but even the remote chance that it is, I don't like it. If it is this blog that makes Lisa feel that horrible about herself then I owe her a HUGE apology. No, I don't like the double message that Lisa sends with the diet and exercise advice but then undergoes the knife and injections, but my opinions weren't meant to be hurtful. I guess they were. And I am sorry for that. 

I've said it before and I will say it again: Lisa has a heart of gold. And Lisa if you're reading this, my sincerest apologies. You do have a heart of gold and you truly motivate people all over the world. You get many people off the couch and into great shape. Lots of people out there love you for it. You inspire people EVERY day. You took over for Zuzka and stuck it out where many hosts came and went. There is only ONE Lisa. You have some strong supporters out there. I love watching you workout.

Secondly, Mr(s) Unknown has left me some disconcerting comments about this blog.

I would take him or her a bit more seriously if they didn't hide behind the name Unknown, but they did make some valid points. A bit far-fetched and I don't agree with all of it, and I would never have thought of my comments as cyber-bullying, but even if one person took it that way, then I need to apologize again.

HOWEVER - I don't think Unknown is Unknown at all - s/he clearly and obviously have a 'known' interest in BR, but so be it. S/he has made some negative comments about Zuzka - so it's even more obvious, but again, so be it.
"Unknown" - you made all the bad points. You could've made the good ones too. It goes both ways, so don't be hypocritical. (I know that's gonna set you off, so take a deep breath). And Freedom of Speech does NOT have to be fair.
Besides, if you dislike this blog so much, go comment on a blog you DO like.
I'll always remember the 'Howard Stern' phenomenon: he gets more listeners from people who hate him, than people who like him. Weird, but true.

But - with all that being said I HAVE been unfair.

Also, my apologies to Zuzka. I give little snippets of her workouts, and I guess it's not really fair either. Please join her ZGym and pay her the $10 a month she is owed.
Granted not all of us have the $10 a month to spend on her ZGym, I get that. There is plenty of free content from her on her YouTube channel. It does seem (?) she has promised more free workouts (they might be coming) than she has delivered, but that is her choice, and again in America - Capitalism does not have to be fair. I hope she is fair as she has MANY loyal and long time followers who made her who she is today - and a few of you have pointed out that her customer service is seriously lacking. I've seen some of her responses online to folks who comment, and I agree - her lack of professionalism at times blows my mind. But I'll let you all be the judge. She is a huge inspiration to many of us and will continue to deliver a great service, no doubt. She has inspired many of us to try things like pistols, fancy push-ups, burpees. pull-ups, etc, etc. 

For those of you who commented about me remarking on the trainer's bodies - COME ON! Like the trainers on BR.TV and Zuzka didn't get plastic surgery to get perfect bodies. Like their bodies don't sell their services and products? Like they don't flaunt their bodies? Why would we want to workout like them if we didn't want to look like them?  If they don't want us to talk about their bodies, then cover them up! No one said you can't deliver hard core workouts in T-shirts and shorts. Don't believe me? Check out Nia Shanks.

I just assumed that Lisa (and Zuzka for that matter) would have a much thicker skin after being in the industry for so long. I assumed wrong. There's the old expression about assume - ass out of u and me? Right? Lol.

Again - anyone I have hurt (and especially Lisa) - I AM SORRY. For those of you who always see the positive - good for you. The glass is always half full.

My youngest daughter (she is only 5) is having surgery tomorrow so I guess I'm looking at things differently.  I'm offline until her surgery is over.

Thanks for reading, and Happy bodyrock-ing, Zgym-ing or whatever it is you do!

15 Minute Slide #4 With Zuzka and An Interesting Read - How to Lose Fat Without Losing Muscle

Here is Z's latest slide workout:

Workout Breakdown

1. Side lunge slide with diagonal DB Swing 10/10

2. Mountain Climber Step Ups x 20

3. DB Side lunge slide calve raise x 20 alt.

4. Plank slide side crunch (each side) / db plank rows (each side) x 5

Doesn't look easy at all! 

I read this interesting article yesterday as well: http://www.aworkoutroutine.com/how-to-lose-fat-without-losing-muscle/ Check it out. 

I found this part of it particularly intriguing overall:

Now, weight training obviously still needs to be kept around as it provides the primary signal that tells our bodies to maintain muscle and only burn body fat. But cardio? That’s completely optional.

And honestly, I feel there is no more overrated and over-given-a-shit-about aspect of fat loss or muscle growth than cardio. Obviously if your goal is endurance or performance related, my opinion would change. But strictly in terms of just improving the way your body looks? I hate cardio.

In fact, I rarely do any myself and my default recommendation for most people with body composition related goals is to do little or even NO cardio whatsoever. I’d much rather see people create their deficit via diet alone, use weight training to build/maintain muscle, and use cardio as a last resort tool for when you reach a point where lowering calories any further becomes too difficult and you’d rather burn those calories off instead.

Stretch & Tone Workout #4 With Zuzka, What Ever Happened to Zuzka Offering FREE Workouts? (UPDATED) Another High Fat Recipe, I Thought Lisa Was Losing IT!

Here is Zuzka's latest Stretch & Tone workout:

Workout Breakdown

1. Ballerina Squat / sumo squat x 10 alt.

2. Stiff leg deadlift stretch to one leg standing leg lifts (hip extensions) 20/20 x 3 sets

3. Weighted Lunge overhead press / lunge tricep kick backs with shoulder circles x 10 / 10

4. Slide back lunge to standing forward bend with heel raise x 12 alt.

5. Knee elevated Chest, shoulder and groin stretch with sliding discs x 10 / 10

6. Plank / wide legged seated forward bend / cat cow (x3) / half camel pose stretch /child pose / wide legged seated forward bend

7. Frog – 2 min

Z was a bit sweaty at the end of this workout - I sometimes wonder if she keeps the room warmer on purpose so she will sweat a lot. 

One of my readers (thanks Mira) made the point that Z once said that she would offer a FREE workout at the beginning of each of her new series - and yet she hasn't in quite a while. There are quite a few comments about it on her 12 minute body series - Mira had asked about it and folks started attacking her and defending Zuzka!
Here is an example of one woman's thought on the whole thing:

"I’m not complaining about anything, I support you since you started mainly because you are for me the best out there and your site is continuously improving, it is really affordable and there are something for each level and circumstance. But I want to point out that many followers including me, are like children. if you say something it sticks forever and also they feel they are entitle to ask for what was promised. I remember you say that the first wo of each series was going to be free. I thought it was part of your advertising strategy, cause I met you when you where posting your zwows and I thought that campaign worked perfectly to build your community. So those free wos became part of everything and I guess many of the people is complaining about this one isn’t are paying because their comments are written here in the ppv site.
Just saying… not that I know the details, that you may have, about how successful is to keep that many free wos in terms of bringing more subscribers which is the whole point."

What do you guys think? Mira has a good point. Z should live up to her word. Z did used to offer free workouts here and there as a teaser to get people to join her ZGym, but I don't know when she's offered a free one lately. I might just not notice because I'm logged in as a ZGym member. But looks like a lot of folks DO notice and want them back. Maybe because she offers the free 5 miunte workouts each week she doesn't feel the need to? You can just put a bunch of those together on your own for a longer Zuzka workout.

UPDATE - a lot of people came to Z's defense about not offering FREE workouts saying that it is her choice. There is actually WAY WAY more to it that I first realized. You can read it yourself under the comments here: http://zuzanaorbodyrockaddict.blogspot.com/2016/07/stretch-tone-workout-4-with-zuzka-what.html

Hmmmm..... Zuzka gives away a free workout every week - yes it is only 5 minutes, but repeat the workout 3 or 4 times or put a few of them together. 
Secondly, Zuzka does NOT have to offer ANYTHING for free. She just doesn't. As mean as that might sound.
HOWEVER, if Zuzka did put in print that she would offer the first workout of each series for free, then she should live up to her word. 

I post her workouts up here - no videos - just the text - and she could shut me down I bet. I never really thought about it until now. I've had a few people post comments when I'm late posting the workouts and it annoys me! I can't imagine how Z must feel. But again, she should live up to her word if that is what she promised. And if she changed her mind about it - then just say so. That's fine too! 
She did post this in the comments (they are all under 12 minute workout #1) Hi Lucia, I understand your frustrations and your situation. We just got done building a whole 9 week program for free, please take advantage of that. I have decided to put the first workout in a new series into my YouTube cue so that my ZGYM members are the first to do this series before anyone else. I think that’s more fair. So I am not going back on my word, the workout will be eventually released on Youtube but it’s going to be later when the time comes.
Does anyone know if this is the case? I'm not sure she has done this yet? 

I also think that the 12 minute body series was a bit of a dig against BR.TV since almost all they do is 12 minute workouts. She did a 15 minute fat burner series too - which was just a tad longer, but the 12 minute was really the same thing. Not sure if any of you thought that too. 

Anyways, Z did another recipe - another high fat, high dairy, high nut content, artificial sweetener recipe:

Ingredients:

2 cups almond flour

1 cup heavy cream

2 eggs

1/2 cup and 2 tbsp Swerve (erythritol – sugar substitute)

1/2 tsp baking soda

1/2 tsp freshly grated lemon zest

1/2 tsp lemon extract

1 tbsp melted butter

pinch of salt

1 1/2 cup frozen mixed berries

Hmmm.... I'm not always a fan of her recipes I like. I would prefer coconut flour, and I would replace half the cream and butter with applesauce and oil, and use Stevia or even a ripe banana to sweeten it.

I play around with recipes like this sometimes and it can be a big fat fail or I can hit the jackpot. If it is a fail, I usually freeze it and throw it into my protein shake smoothie in the mornings. LOL. 

Lisa posted another LIVE workout on her FB page. Has anyone been watching them or doing the workouts? I thought she was losing it at first. I was thinking - why is she acting so weird? She spends 2 minutes staring into the camera, saying hi over and over again, fixing her hair, asking are you ready a 100 times, etc, but then I realized she is talking to the people logging in to watch the live video. Maybe I'm the one losing my mind! :) 

I still think this is a good idea because BR.TV takes WAY too long between challenges and doesn't provide enough new workouts and pushes equipment a lot  - IMO. I like the days of the past when they did 2 random new workouts each week instead of just challenges. 

Summer Shred #14 - Looks TOUGH!

Zuzka definitely made a tough workout here. This is what she has to say about it:

This workout was so brutal that by the time I finished, I looked like the Joker from Batman. I wish I could workout without my make up on, but unfortunately it’s part of my job to look descent in front of the camera…at least for the intro and the beginning of the workout. It would be nice to not have to worry about that for once but I’m not here to complain. I have actually nothing to complain about… I love what I do, and some smudged mascara on my sweaty face can’t ever spoil that for me. You guys can enjoy this workout in the privacy of your home and that’s what matters. I want you to enjoy your training and have fun and not worry about anything.

The only thing you have to worry about is completing this workout, and make sure you’re really challenging yourself. I used my Beast kettlebell – 44lbs for the first 3 exercises in the Butt & Legs Circuit. It was hard! I was only thinking about those of you who don’t have a heavy weight like this, and if it’s going to be challenging enough.  Let’s make a deal. If you find  yourself being a lot faster than me in the first circuit, I want you to keep going and complete more reps for each exercise so that you don’t move to the next one until I’m done. So if you have completed all 20 reps of the Squat to heel elevated reverse squat and I’m still counting, I want you to keep going and complete as many reps as you can do while I finish my set of 20. This si quite important. It has to be intense!!  Twenty reps with your medium size kettlebell may not  be challenging for you, so you’ll have to pick up the pace and increase the amount of reps.

The Swiss ball roll to pike press / extreme mountain climbers in the AB circuit is really advanced exercise so remember you can always do just a regular legs elevated push up and one leg elevated knee tucks. If you don’t have the exercise ball or if the exercise is still too challenging, you can do just a regular push up to plank knee tucks.

Instead of Hanging Leg raises you can do V- sit ups (start on your back and lift your legs and upper body off the ground at the same time to end up in a V-sit) and complete 10 reps as fast as you can.

Instead of Double unders, you can do jump squat or if you do use jump rope, you can do high jumps.

P.S. I really suggest you to get all the equipment for home because it’s an investment that you will never regret. ZGYM membership is only $120 a year. Regular gym membership is $50 a month x 12. You are saving $480 a year. The equipment will last you for years and years to come and you’ll be always in charge of your fitness.

Workout Breakdown

Butt & Legs Circuit – Time Challenge (UGH the damn heel raises)

1. KB Squat to heel elevated reverse squat x 20

2. KB Swing to KB Pendulum x 20 swings total

3.  KB Sumo squat heel raise knee up x 20 alt.

4. KB Backward lunge pass under alt. legs / to KB Front Squat (x2) x 5 sets

____________

1 round

Hiit Cardio – 10/30 sec intervals 

1. Jump Rope High Knees

2. Twist Squat Burpees

3. Jump Rope DBUs

4. Jump squat / jump tuck Burpees

5. Jump Rope High Knees

6. Jump Jack (x2)  to Plank Jack (x2)

Circuit for ABS – Time Challenge

1. Swiss ball roll to pike press / extreme mountain climbers (x3) x 4 sets alt.

2. Hanging Leg raises (to the top) x 5

3. KB Squat knee up and twist x 20

4.  KB Sumo heel lift alternating squats (this is listed, but she doesn't do these)

________

2 rounds

She does get quite sweaty. She is dying during this workout too which is nice to see! I like it. :) 

Zuzka's Latest Workout Schedule Latest Food Journal

• Monday

  Summer Shred #3 X (Beat Your Personal Best)

• Tuesday

  Summer Shred #14 X (New in ZGYM)

• Wednesday

  Stretch & Tone Workout #4 (New in ZGYM)

• Thursday

  15 Minute Fit Slide #4 (New in ZGYM)

• Friday

  5 Minute Workout #82 (new in Fitness)

• Saturday

  Summer Shred #13X (Beat your personal best)

• Sunday

  Power Yoga #43 (Stretch your body - ZGYM)

Monday

It was a really hot day. I had a filling breakfast and I drank a lots of water. I wasn’t hungry at all until the evening.

Breakfast: Bullet-proof coffee and low carb cheesecake (FM)

Snack: Peach (FM)

s Green Smoothie (FM)

Snack: Peach (FM)

My pre workout energy drink / fat burner / protein

My training: High Intensity Training

Dinner: Baked Chicken Thigh with Kale Salad (FM)

Tuesday

Breakfast: Bullet-proof coffee and low carb cheesecake (FM)

Lunch: Baked Chicken Thigh with Fresh Spinach and balsamic vinaigrette (FM)

Workout: High intensity training

Snack: Green Smoothie with Protein (FM)

Dinner: BBQ cheese burger waffle (FM)

*recipe is coming soon. I had 2 pieces.

Wednesday

Breakfast: Regular coffee with half & half and this delicious cheese cake (FM)

Lunch: Steak Salad (FM)

* I ate only half of the portion and saved the rest for my dinner

Workout: Low intensity

Snack: Peach (FM)

*simple and sweet

Dinner: Leftovers from my lunch – steak salad (FM)

Thursday

Breakfast: Low carb cheese cake and regular coffee with half & half (FM)

Workout: high intensity training

Lunch: Oatmeal with chocolate whey protein (WEM)

Dinner:

*I went to a dentist in the afternoon to get a tooth extraction and an implant so I couldn’t chew anything or eat or drink anything hot so I had just a cold smoothie with banana, peanut butter and chocolate whey protein (WEM)

Friday

NO WORKOUT THIS DAY – my mouth is still swollen and in pain.

Breakfast: Cold Coffee with half & half & mashed banana with home made low carb chocolate. (WEM)

*Still can’t eat anything solid so I’m sticking to bananas for now

The following week was just mushy food, mostly mushed cauliflower, broccoli, carrots, apples, bananas, oranges and cooked chicken.

I didn’t feel like documenting this prison food  I’ll start again when my mouth is healed.

Some of Zuzka Light's Best Workouts....

....In My Opinion Lately.....

Are the Little Snip-its she puts on her Facebook page.

Check out the one she did yesterday with her 90 lb Kettlebell:

https://www.facebook.com/ZuzkaLight/videos/1057495434298979/

From there you can actually scroll back and watch a bunch of them in a row she has done over the last few weeks. I always like these a lot.

AND - Zuzka is definitely obsessed with working out her calves lately. I don't get it. anyone else?

Lisa did another LIVE workout yesterday on her FB page: https://www.facebook.com/BodyRock.Tv/videos/1454150411278524/

It is an ab workout.

I actually think Lisa has a gorgeous body. I like Zuzka's arms better, but I prefer long legs like Lisa has. Not that there is anything wrong with Z's legs, I just prefer the long-ness of Lisa's - that's me.

It's funny, I've said that before and a few of you gave me sh*t about saying that - but none of you gave me sh*t about saying that I liked Z's arms better. Hmmm.......

FYI - BR.TV is still having the buy one get one free VEST deal going on if you are interested.

Anyways, If you live in America, Happy 4th of July weekend!!!! Go thank a Veteran or a Soldier!