Uploaded November 2025 | Updated September 2026, 3 weeks ago
This classic OG BodyRock workout with Zuzana is back - fully refreshed and optimized for 2025 in 4K. This is a full-body fat-burn sculpt routine designed to tighten your core, lift your glutes, and build lean, functional strength.
This is not a follow-along workout — it’s a clear, tutorial-style session with exercise demos, form cues, and technique breakdowns so you can add these moves into your training or build your own high-intensity circuit at home.
The exercises:
Jump, Twist, and Pop (0:09): This exercise involves jumping and twisting with a fit ball, putting the ball down, jumping in front and behind it, touching it with your glutes, and then grabbing it for another jump and twist. The goal is maximum reps.
• Reverse Push-ups (0:48): Using handles, get into a straight line from knees to shoulders and pull yourself up as far as you can. Modifications are offered for beginners, emphasizing that even small pulls or just tensing muscles counts.
• Side Lunges with Twist (2:03): With a sandbag or similar weight on one shoulder, lunge sideways towards the opposite side, twisting your upper body while keeping it straight and core tight. The exercise is then switched to the other side for the second interval.
• Plank Jacks (3:20): Performed with elbows on a ball in a plank position, jump your feet apart and together. Beginners can modify by stepping their feet apart and together instead of jumping. The exercise can also be done without a ball.
• One-Arm Push-ups with Ball Transfer (4:13): Start in a plank, do a push-up, jump feet forward, move the ball to the other side, and repeat the push-up on the other arm. Beginners can perform push-ups from their knees using an exercise mat.
• Jump Lunges (5:09): Hold a ball in front of you, get into a lunge, and then jump to switch legs. It's important to keep your back straight, shoulders down, chest up, and abs tight. Beginners can do backward lunges instead.
The video emphasizes proper form, core engagement, and provides modifications for different fitness levels.
What This Workout Delivers:
Full-body sculpting
Fat-burn + HIIT intensity
Glutes + abs focus
Functional strength + conditioning
Short, efficient movements you can repeat anytime
Who It’s For:
Women wanting fast, effective home workouts
Anyone rebuilding their fitness with short, powerful sessions
Fans of classic BodyRock + Zuzana’s OG 2011 training style
Beginners → advanced (modifications included through demo pacing)
Workout Format:
This session includes:
Explained exercises
Proper form walkthroughs
Demonstrations
Tips for maximizing results
Use this as:
Your daily quick sculpt
A finisher after a longer session
Or build your own HIIT circuit around these moves
💥 TRAIN WITH US
👉 Full programs, 30-day challenges & daily workouts: BodyRockPlus.com
This classic OG BodyRock workout with Zuzana is back - fully refreshed and optimized for 2025 in 4K. This is a full-body fat-burn sculpt routine designed to tighten your core, lift your glutes, and build lean, functional strength.
This is not a follow-along workout — it’s a clear, tutorial-style session with exercise demos, form cues, and technique breakdowns so you can add these moves into your training or build your own high-intensity circuit at home.
The exercises:
Jump, Twist, and Pop (0:09): This exercise involves jumping and twisting with a fit ball, putting the ball down, jumping in front and behind it, touching it with your glutes, and then grabbing it for another jump and twist. The goal is maximum reps.
• Reverse Push-ups (0:48): Using handles, get into a straight line from knees to shoulders and pull yourself up as far as you can. Modifications are offered for beginners, emphasizing that even small pulls or just tensing muscles counts.
• Side Lunges with Twist (2:03): With a sandbag or similar weight on one shoulder, lunge sideways towards the opposite side, twisting your upper body while keeping it straight and core tight. The exercise is then switched to the other side for the second interval.
• Plank Jacks (3:20): Performed with elbows on a ball in a plank position, jump your feet apart and together. Beginners can modify by stepping their feet apart and together instead of jumping. The exercise can also be done without a ball.
• One-Arm Push-ups with Ball Transfer (4:13): Start in a plank, do a push-up, jump feet forward, move the ball to the other side, and repeat the push-up on the other arm. Beginners can perform push-ups from their knees using an exercise mat.
• Jump Lunges (5:09): Hold a ball in front of you, get into a lunge, and then jump to switch legs. It's important to keep your back straight, shoulders down, chest up, and abs tight. Beginners can do backward lunges instead.
The video emphasizes proper form, core engagement, and provides modifications for different fitness levels.
What This Workout Delivers:
Full-body sculpting
Fat-burn + HIIT intensity
Glutes + abs focus
Functional strength + conditioning
Short, efficient movements you can repeat anytime
Who It’s For:
Women wanting fast, effective home workouts
Anyone rebuilding their fitness with short, powerful sessions
Fans of classic BodyRock + Zuzana’s OG 2011 training style
Beginners → advanced (modifications included through demo pacing)
Workout Format:
This session includes:
Explained exercises
Proper form walkthroughs
Demonstrations
Tips for maximizing results
Use this as:
Your daily quick sculpt
A finisher after a longer session
Or build your own HIIT circuit around these moves
💥 TRAIN WITH US
👉 Full programs, 30-day challenges & daily workouts: BodyRockPlus.com
