(Zuzka Light, Zuzana Light) is a series of short fat burning workouts for the whole body. Zuzanna, the creator of this famous course, knows how to get your body in amazing shape. Follow her energizing programs and you will be able to lose weight, even without spending a lot of time for home fitness.

Description of workouts from Zuzka

"Zuzka Light" is short classes in time (10-20 minutes), but very intensive in content. Zuzanna takes exercises such as squats, push-ups, lunges as a basis, and thanks to various complex modifications, creates a really very energetic activity. And the trainer's taut forms only add motivation. New video workouts from Zuzka are released regularly, which helps to avoid monotony in classes.

The structure of all workouts assumes that in a certain amount of time you will complete a certain number of exercises. The coach does not spare even himself, by the end of the program she can hardly catch her breath. This is a good incentive to give 100% as well. Offered Various types programs: for both beginners and advanced. There are purely aerobic exercises, there are with weighting agents. There are separate for the press and for the whole body. Zuzanna released several videos with power yoga. In general, programs for every taste.

At the moment, a lot of Zuzka Light video workouts have been released, so you can make up for yourself individual plan classes depending on your preferences and level of readiness. Since the videos are quite short, train to the maximum and do not forget to exercise regularly. The programs are based on exercises with your own body weight, so for most of the classes you will not need any additional equipment. But for individual videos, you will need weights, dumbbells, a jump rope or a fitball.

1. Zuzanna advises doing the Zuzka Light program following one of two principles:

• If you do not have time to complete the required number of repetitions of exercises in a certain time, then you stop the video and complete the required number of repetitions. In this case, your goal is every time be able to complete the task in less time.
• The second option: you perform as many repetitions of exercises in a set time as you can, i.e. without stopping the video. In this case, your goal will be every time increase the number of repetitions for a set time.

2. For beginners, the trainer advises using the second approach to training. And this is reasonable: when you have not yet had time to get used to the loads, it will be very important for you to know exactly how much time is left to practice. Later, when you get used to intense fitness, you can use the first option.

3. Zuzanna advises to train at least 5-6 times a week to achieve good results. Worst case, every other day. In fitness classes the most an important aspect is regularity, so you should not take breaks between workouts for more than two days. Sports should become your habit.

4. The most important exercises on which her programs are based are squats, lunges, push-ups and push-ups(bar). If you master these exercises, then more complex modifications will be within your power.

5. It is very important to do warm-up exercises before classes and stretching after. Never do not neglect the hitch and warm-up!

6. Write down your results after each workout: the number of repetitions or the number of minutes spent on it. And try improve your last result every time. In this way, you will not allow yourself to stagnate at one level.

Pros and cons of "Zuzka Light"

Pros:

• Training lasts only 15-20 minutes a day, and in terms of load it is quite comparable to hourly classes.
• With programs like Zuzka Light it's very easy to track your progress. For example, yesterday you were able to do only 20 squats, and today it’s already 25. You visually monitor your progress.
• The trainer is very fit athletic body which will motivate you for daily exploits.
• Training is based on the principle high-intensity interval training , and this is known to be the most effective method for weight loss.
• Zuzka Light has a wide range of programs: for beginners, advanced, cardio, strength, tabata, power yoga. There are workouts without additional equipment, and there are using kettlebells, dumbbells, jump ropes, fitball.
• Classes with Zuzka give an excellent load for the whole body. But there are also separate workouts with an emphasis on the press or buttocks.
• With Zuzka Light, you will learn how to do push-ups, squats, lunges and perform exercises from the plank position. This fundamental exercises, which are found in almost every fitness course of other trainers.

Minuses:

• You will have to systematize the videos yourself in order to create an individual fitness plan for yourself.
• Although the workouts are short, beginners need to be careful with loads. Do not chase speed and carefully follow the execution technique.
• Zuzanna herself shows all the exercises, without assistants, which is not very clear.
• The program is not for people with poor health.

If you want to refine your body and improve physical endurance, while you are not ready to spend a lot of time on training, then Zuzka Light classes will be the ideal solution for you. By the way, on her official website you can subscribe to new video workouts with a monthly subscription cost of $10.

• Link to official youtube channel:
• You can find examples of video workouts with Zuzka on the Zuzka Light website.

Let me introduce you to Suzanne, known online as Zyzka. She is one of the founders of the BODYROCK.TV channel and the author own program training offers its own concept of conducting healthy lifestyle life Zuzka Light. Following her advice, you will not need to spend money on a gym and even on equipment. You also do not need to buy yourself a beautiful sportswear. All you need is the Internet and a monitor, from the screen of which the coach will tell and show you how fun and unusual it is to spend twenty minutes every day to achieve beautiful figure. Sounds attractive enough, right?

Those who have been involved in sports for a long time will say that it is impossible - in twenty minutes to achieve at least some notable results. Zuzka says and shows that this is more than real, and the army of thousands of bodyrockers and Z-warriors, followers of the training, prove it. Convince yourself of this with Zuzka workouts.

Secret Zuzka Light

What is the secret? The fact that our coaches act according to the old scheme, which is called "perseverance, multiplied by the time spent in the gym, gives the result." Zuzka does not refute the importance of perseverance and constancy in leading a healthy lifestyle, but does not believe an important factor time spent exercising. More precisely, its concept is time spent wisely. A 20-minute high-intensity interval workout will burn as many calories as an hour of running or other aerobic activity. The same goes for strength training- you can “pull iron” for sixty minutes, or do it for a third of an hour, combining power load with cardio exercises.

So, what useful can any girl take?
1. You can study at home for free. You don't need a coach sport equipment, beautiful clothes, as well as money for a subscription.
2. You don't have to put in hours a week to get results. The required time is 20 minutes 5-6 times a week.
3. The result can be achieved - this is proved by thousands of people who are engaged in free trainings from Zuzka.
4. Workouts are not as boring as they are in the gym. On the contrary, twenty minutes you enjoy quite interesting exercises.

When asked why Suzanne does what she does, the girl answers the following:
“I can’t imagine myself outside of a healthy lifestyle. It has long become a habit that cannot be abandoned. And it is this way of being that helps me feel great and overcome any difficult situations. Well, my followers who watch the video blog and follow the program inspire me".

Zuzka is very attractive - a pretty face, a charming smile and a radiant bright look. Well, every lady will envy the figure, because Suzanne demonstrates a pumped-up body with.

Zuzka about her appearance

Here is what the girl says about her appearance:
“Of course, when I look at my reflection in the mirror, I see flaws, however, it is possible that only I see them. Therefore, I do not focus solely on my appearance, so as not to make a cult out of it. I lead a healthy lifestyle in order to feel good, and what could be more important for a person over the years? And if a person goes in for sports, then, even as he gets older, he feels great and looks great.

Great formula for success, right? Today, when every second person is obsessed with appearance, Zuzka invites you to remember about health and well-being. This is what you need too! Perhaps you are too fixated on achieving a beautiful figure, and you forget about other important components of beauty, including health. Training from Suzanne will help you become not only attractive and slim, but will also make life much more pleasant.
What is important, the coach does not stop there, constantly improving and sharing best practices with his followers. For example, not so long ago, Zuzka, having passed a special certification, launched a video with five-minute workouts with a kettlebell. How can a kettlebell and exercises with it be useful for Z-warriors?

Zuzka and kettlebell

Here are excerpts from her interview:
“I met the kettlebell about five years ago, and immediately fell in love with this “instrument”. Through the certifications and preparatory workshops, I learned a lot about kettlebell work, and realized that I used to focus more on burning fat and general training forgetting about joint mobility and flexibility. Why not incorporate kettlebell training into your workouts? Such exercises contribute to the development of not only athleticism, but also make you more mobile.”

In just 10 minutes of high-intensity abdominal training per day, you can effectively burn fat and get a beautiful, sculpted belly.

Many of you do not need to imagine this girl with a perfect body.

Zuzka Light - famous fitness instructor, founder of bodyrock.tv, host of a sports channel on youtube.

In order to always be in shape, Zuzka, in addition to eating healthy food, supplements her healthy lifestyle with hard workouts with various exercises, which she often changes so that her muscles do not get used.

This program, like all other Zuzka workouts, is interval and is performed at a high pace without breaks between exercises. The goal is to use the core muscles with effective and powerful exercises. We only need 10 minutes. But do not think that it will be easy, because we will work at the maximum, after the end of the workout you will feel pleasantly tired for a long time.

So. Interval Abs Workout with Zuzka Light

Burpee- 5 repetitions.

After you return to the horizontal position after push-ups, jump up as high as you can. You will notice that you are jumping lower due to fatigue, this is normal. Keep jumping as high as you can.

Knee to elbow in plank. Feet on a chair - 20 repetitions.

You can do a simple version of the exercise, without a chair.

Keep the entire torso in good shape, the back should be straight. Bring your knee as close to your triceps as possible. Don't bend your torso to touch your knee, the only part of your body that needs to move is your leg.

Jumping over a dumbbell - 20 repetitions.

Jumping trains not only the press, but also coordination and the cardiovascular system.

Swing your arms to balance and jump higher.

Plank with dumbbell row - 10 repetitions.

Believe it or not, this is the most difficult exercise of the program.

Start in plank position, with the dumbbell in front of you at arm's length.

Grasp the dumbbell with one hand and move it towards you. The dumbbell should be under the navel. Make sure you don't bend your hips as you pull.

Move back, by busting with your hands, take the dumbbell with your other hand and pull under you.

Adjust the dumbbell weight to complete all reps.

The whole complex is performed at the maximum, but do not overdo it, you should feel comfortable during execution.

A Few Nutrition Tips for Zuzka's Abs Workout Program

Even the most training program will be ineffective if it is not complemented by the right approach to nutrition.

If you are just starting to do home workouts and choose a simple program for beginners, then try ready complex by Zuzka Light Bunny Slope Beginner Workout . This is a 9-week short, low-impact training course for beginners, offered for free on the ZuzkaLight youtube channel.

Description of Bunny Slope by Zuzka Light

Zuzka Light (one of the most popular home workout experts) , mainly offers high-intensity percussion classes. But Zuzanna has effective complex for weight loss, which will allow even beginners to train at home. For the Bunny Slope Beginner Workout, you do not need training experience. The complex consists of low-impact easy activities to help you lose weight and get rid of problem areas. The program is also ideal for overweight people and people who lead a sedentary lifestyle.

The Bunny Slope complex suggests progressive increase in difficulty. You will start from the very light workout, but as your physical strength and endurance increase, the exercises will become more difficult. For 9 weeks, you will repeat the workouts several times, which will help you adapt to the load and monitor your progress.

In total, the program included 20 short workouts for 15-25 minutes . The program does not include rest days, you will study every day! But don't worry, Zuzka Light uses a gentle load to help avoid overtraining. Daily workouts will be extremely effective in achieving quality results in 2 months of training. With the Bunny Slope complex, you will create a solid foundation for further fitness achievements.

Program advantages:

• Suitable for beginners and those who have had a long break in fitness.
• Workouts are short in time (15-25 minutes).
• The program progresses in complexity (from the simplest videos to more complex ones).
• Low-impact workouts without jumping.
• There is a ready calendar for 2 months.
• The program includes 20 different videos.
• The complex will help you prepare for more intense workouts.

For classes, you will need additional equipment: dumbbells 1-2 kg, fitball (for some videos) , fitness band (for later videos in the second month) . Zuzka recommends gradually increasing the weight of the dumbbells as you progress through the program, this will help you make more significant progress from classes.

Zuzanna allows classes without a warm-up, but remember that a good warm-up before training is never superfluous. After training, do not forget to stretch and relax the muscles after the load.

Warm-up before training:

Stretching after workout:

If you register on the official website of Zuzki Light, it will be convenient for you to monitor your progress in training . Zuzanna invites you to enter your scores after each session: number of repetitions or elapsed time depending on the specific workout. For this, her website has special tables where all the necessary values ​​\u200b\u200bare entered. Thanks to this, you can visually observe your results.

• Minimum Time Workouts: #1, #2, #3, #7, #8, #9, #10, #11, #12, #13, #17, #18, #19, #20
• Workouts on maximum amount reps: #4, #5, #6, #14, #15, #16

Bunny Slope Beginner Workout All Videos

1. Bunny Slope Workout #1 (22 minutes)

Equipment: dumbbells.

• Butt & Legs (Ballerina Knee up x 20 reps, Ballerina knee up to back leg lift x 20, Back leg lift to front toe tap x 2x)
• Arms, Shoulders, and Back (Weighted Bunny Slope x 20, Upright Row x 20, Bend Over Row x20)
• Abs (Supported Sit up Knee Tuck x 20, Wag the tail to Extended Legs x 20 alternating sides, Bicycle x 20, Table top Crunch x 20)

2. Bunny Slope Workout #2 (25 minutes)

Equipment: dumbbells, chair.

• Butt & Legs (side bend to squat x 20, Deadlift to heel raise x 20, Stationary Lunge x 15/15, Side lunge deadlift x 20 alternating)
• Back, shoulders and arms (Curls to lateral raise x 10, diagonal punch x 20, Kneeling row x 20/20, chest press x 20)
• Abs (Scissors x20, in & out knees x20, Knee hold x 20 counts on each leg, Elbow plank lifts x20)

3. Bunny Slope Workout #3 (20 minutes)

Equipment: dumbbells, fitball.

• Sumo Squat x 20
• Front & Back calve raises 10/10
• Bridge x 20
• Clams x 20/20
• Bicep curls swiss ball x 20
• DB diagonal raise swiss ball 10/10
• Tricep Extension x 15
• Laying DB V raises x 10/10
• Superman lifts 20 alt.
• Swiss ball hip cross over x 20
• Pass the ball x 10
• Kneeling hip raise to Bird dog x 20 alt

4. Bunny Slope Workout #4 (17 minutes)

Equipment: dumbbells.

• Weighted curtsy lunge to calf raise 10/10
• One leg bridge to Windshield wiper 10/10
• Horizontal Scissors x 20
• One leg kneeling push up x10 alt
• Butterfly x 10

5. Bunny Slope Workout #5 (19 minutes)

Equipment: dumbbells.

• Heel raised Sumo Squat x 10/10
• Side to side squat x 12
• Deadlift to DB overhead raise x10
• Plank up x 10
• hollow knee tuck to bridge x10

6. Bunny Slope Workout #6 (17 minutes)

Equipment: dumbbells.

• Squat & twist overhead press x 12 alt.
• Forward/back lunge with DB curl x 5/5
• Kneeling heel lifts (x5) to kneeling push up x 6 sets
• Kneeling side plank leg lifts x 10/10
• Shoulder lift (x5) / Butt lift (x5) x 5 sets

7. Bunny Slope Workout #7 (16 minutes)

Inventory: not needed.

• Bridge x 20
• Swimming x 10 (chest lift, single leg lifts)
• In and out bridge x 20
• Cross ankle heel raises 20 / 20
• One Leg Bridge with Knee tuck alternating x 20
• Wag the tail leg lifts x 20
• Side Crunch x 20/20
• Plank up to kneeling push up x 10

8. Bunny Slope Workout #8 (22 minutes)

Equipment: dumbbells.

• Squat leg lift x 20
• Side step knee up to back step knee up x 10/10
• Inner thigh lifts x 20 / 20
• Clam shell leg extensions x 20 / 20
• Plank knee tucks x 20

9. Bunny Slope Workout #9 (24 minutes)

Equipment: dumbbells.

• Front lunge knee up x 10/10
• Dead lift / front raise / squat & press x 10
• Kneeling short leg lifts x 20 + stationary lunge x 10 (repeat on other leg)
• Dumbbell V-raise to Bridge x 20
• Weighted overhead criss-cross crunches x 20

10. Bunny Slope Workout #10 (20 minutes)

Equipment: dumbbells, fitball.

• Deadlift to Squat with ball overhead x 15
• DB rows x 15
• push ups x 15
• Butterfly Leg Lifts x 15
• Chest press x 15
• Weighted hip raises x 15
• Criss Cross weighted crunch x 16

11. Bunny Slope Workout #11 (21 minutes)

Equipment: fitball.

• Circle Squats with Swiss ball x 10
• Standing toe touches x 10/10
• Back Extensions x 10
• Push Ups x 10
• Swiss Ball hip cross over x 10 alt.
• Swiss ball hamstring curl x 10

12. Bunny Slope Workout #12 (19 minutes)

Equipment: dumbbells, fitball.

• V-step - Squat with a curl / Deadlift x 10
• Kneeling hip raise to shoulder press x 20
• Kneeling back kick 20/20 (glutes)
• Parallel rows on exercise ball x 10
• Walk out Push ups on exercise ball x 10

13. Bunny Slope Workout #13 (19 minutes)

Equipment: dumbbells, fitball.

• Weighted Curtsy lunge leg lift x 10 alt.
• Weighted Sumo Squat with curl to lateral overhead raise x 10
• Butterfly leg lift to push up on exercise ball x 10
• Hip raise to chest press on exercise ball x 10
• Leg lift toe touch x 10

14. Bunny Slope Workout #14 (18 minutes)

Inventory: not needed.

• Squat leg lift x 12
• Hip raises x 20 + 20 at the top
• Knee supported side plank leg lift 10/10
• Kneeling push ups x 10
• Leg extension to high plank x10 / 10

15. Bunny Slope Workout #15 (19 minutes)

Equipment: dumbbells.

• Side to Side squat with heel raise x 10 alternating
• Side lunge bent over row x 10 alternating
• Plank knee tuck push up x 10 alternating legs
• Reverse squats x 10
• Rocky Sit Ups x 10

16. Bunny Slope Workout #16 (17 minutes)

Inventory: fitness gum.

• Side to side step with power band x 12
• Push up to Plank v step x 10
• Laying leg raises with power band 20/20
• Horizontal scissors x 20
• Hip raise to abductor press x 20

17. Bunny Slope Workout #17 (22 minutes)

Equipment: fitness band, dumbbells.

• Side lunge deadlift x 20 alt.
• Clams with power band x 20/20
• One Leg kneeling push up x 10/10
• Inner Thigh Lifts with Power Band 20/20

18. Bunny Slope Workout #18 (19 minutes)

Inventory: fitness rubber band, dumbbells, fitball.

• Dead lift to heel raise x 15
• Stationary Lunge 15/15
• Sumo Squat x 15
• Hip Supported Plank Rows x 20 alt. — screwed up
• Dummbell V-raise to Hip Raise on exercise ball x 20 – crewed up
• Weighted Criss Cross crunch on exercise ball x 20 alt.
• Pass the ball x 10
• Kneeling Heel raises with Powerband x 15/15
• Clams with Power Band x 20/20 (knee lift)
• Wide Legged hip raise with power band to weighted sit up x 20

Who doesn't know Zuzka? Everyone knows Zuzka!

Zuzana- one of the most famous fitness personalities of the Internet. For several years she was the star of the BodyRock project, which amassed a fantastic half a billion views on YouTube. IN Last year she went to independent swimming with the ZuzkaLight.com project.

And in August she became kettlebell instructor. This news made me happy - everyone needs kettlebells and they are gaining more and more new fans! Zuzka gave an interview about this and has already released one video "5 Minute Fat Burning Workout".Why 5 minutes? No, not because that's enough. But because Zuzka insists on self-discipline and daily training. Naturally, they cannot be long in such a case on an "easy day" of rest.

There are only 2 exercises. I will not reveal the intrigue, see:

Dragon Door: How did you discover kettlebells?

Zuzka Light: I met kettlebells about 5-6 years ago and fell in love with them. I ordered a medium sized kettlebell and several DVDs, including From Russia with Tough Love by Pavel Tsatsulin. And I also liked his book Power to the People.

But even though I practiced a lot at home, I didn't feel confident enough to teach other people the harder kettlebell exercises. And although I confidently talked about deadlifts and swings, I still wanted to get certified. It took many years, but I finally did it!

Dragon Door: Congratulations on passing the certification! How do you plan to apply the acquired knowledge?

Zuzka Light: I learned a lot at the seminar and realized that I only focused on general preparation, fat loss and muscle growth, but overlooked important points joint mobility. I want to add this knowledge in addition to pure kettlebell exercises. I myself want to become more athletic and help other people in this.

Flexibility, body control, joint mobility are important. People need to understand that the goal of training should be not only appearance, but also functional strength. For example, right now I can do a handstand, but I can't control the movement after I'm off the wall for a couple of seconds. I would like to do a handstand without a wall and show others that they too can move freely and control their body. Standing on your hands is hard, it takes practice. But as a result, it's fun and gives a sense of freedom. I think if you can do a lot of different and challenging moves, it makes you strong and confident. And this is really important.

What I love about kettlebells is that you can get results quickly. You can become stronger and more flexible and that's great.

Dragon Door: What advice would you give to people who want to start training with kettlebells?

Zuzka Light: Try to find an instructor for initial training, read a lot about kettlebell training and generally try to get as much information as possible. I also think it's important to practice with light weights in the beginning to set up the technique. Kettlebells are amazing and can be really safe, but only if you know what you're doing.

Dragon Door: Do you have any personal goals in kettlebell training now?

Zuzka Light: My goal is to incorporate more kettlebell lifting into my workouts and focus on developing joint mobility. And I look forward to people's reactions to innovations. I always like to get feedback and find out that people have been able to improve something thanks to my training. I think kettlebells can really help people quickly.

Dragon Door: What inspires you to exercise and lead a healthy lifestyle?

Zuzka Light: I just can't imagine myself outside of a healthy lifestyle. It has always helped me feel better and overcome difficult situations in life. This is a habit that I will never give up. I am also inspired by the professionalism and knowledge of fitness trainers and athletes. But what gives me the most inspiration is people who achieve excellent results thanks to my videos and blog.

Dragon Door: It must be incredible feeling to positively influence lives a large number people, and at a distance.

Zuzka Light: It's amazing. But this is very different than one-on-one training. I have a lot of respect for those coaches who do personal work. These are different things - to train yourself + show the rest of your classes and train an individual. In the latter case, a lot of time is spent correct technique and various coaching tricks.

Dragon Door: You're in great physical shape and a lot of people want to be like you. How do aesthetic goals affect your training?

Zuzka Light: I try not to focus on appearance because it's easy to get obsessed with it. As a woman, of course, I look at myself in the mirror every day and see details that may not exist in reality:) But I try not to pay attention to this. I try to train to get stronger and feel good, especially as I get older. We can always keep ourselves strong, healthy and confident. If we continue to train, then, despite our age, our bodies remain strong and we rejoice in our athletic achievements. I think it's important.