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Sep 16 2009

Stretch And Tone Your Body Workout 2/5

Posted by Zuzana - BodyRock.Tv | In All Videos, Featured Articles, Stretch And Tone Your Body Workout

After the last cardio exercise which was the front swing with hand switch, I continue with another exercise on the mat which is the jackknife. Start by laying on your back with your hands by your sides and legs long and straight out. Inhale and  pull your abs in, pressing your lower back into the mat. Begin lifting your legs, while squeezing your gluts and keep your upper inner thighs pressed together. Bring your legs up over your head and stop rolling backwards when you reach the back of your shoulders. Be very careful not to roll onto your neck. Once in this position, anchor your arms against the mat, squeeze your gluts and lift your hips upward elevating your straight leg towards the sky. Keep your pointed toes in line with your nose. While exhaling slowly roll your back down to the mat vertebrae by vertebrae. Once your back is flat against the mat, stretch your legs out without lowering them completely to the floor and then repeat for a total of 5 repetitions. It really helps to keep pressing your arms and hands down on the mat as you lift your hips up. This exercise builds strength in your core while stretching and toning the muscles in your back, neck and shoulders. After one set take a short break and then complete another set of jackknifes. 

Follow the jackknife by another set of the front pendulum cardio exercise for at least 20 reps and then go back down onto your mat.

The next exercise are scissors. Lie flat on your mat with your hands by your sides and toes pointed.  Using the strength of your core muscles, bring your legs up and lift your hips off of the mat. Support yourself in this elevated position by placing your hands on your lower back just above your hips. Inhale and bring one leg over your head while stretching the other leg down towards the mat like if you were trying to do a split in the air. After two little pulses switch your legs and exhale while your other leg is overhead. Repeat the two little pulses and switch legs again for a total of 3 reps. To keep your hips up without resting the weight of your body on your hands or neck, you have to be squeezing your abs and your gluts through out the entire exercise.

Follow this exercise with the next cardio set for at least 20 reps and then move on directly to part 3 of this workout.

Best,

Zuzana

  • Charlie Bronson

    Ill try it tomorrow, kinda done for todays workout. Cant wait, thanks for sharing.

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  • insan

    Hi Zuzana,

    You are a healthy woman and an inspiration:)

    I have aproblem,
    I’m skinny. So…how to gain more weight while keep doing these workout as a routine ?…

  • Tina

    Hi Zuzana,

    another great workout. I have a little problem to put my weakly training plan together, because of all these great workouts of yours. I love them all and it is really hard to choose between them every day. Can you please give me some tips about that?
    How to choose, how to put together my training plan? How are you deciding about your weakly workouts?
    I want to improve my fitness level, I want to loose some fat and I want to become stronger. Up till now I was choosing from your workouts on the base of my instinct and common sense, but now is my second weak since I am using your routines and I feel I need some kind of plan. I am a little confused.
    I will be more than happy if you would suggest me some strategy how to build my working program.

    Best Wishes,

    Tina

  • http://bodyrock.tv Tania

    Hi Zuzana,

    Enjoying these different workouts. I have two questions:

    1. Will this entire routine once it is posted be enough of a cardio/resistance workout or should you incorporate some weight training as well?

    2. Please explain why the toning excercises are done with such little reps.

    All the best!

  • Tom

    hi zuzanna,

    how much does that pendulum weigh?

    btw : is that `Charlie Bronson`the famous prisoner?

    wow

  • Carol

    Hey Zuzana-

    Great routine so far!! Love your top too! Where do u get your clothing?? And i was also wondering I have noticed my right side is weaker then my left. Mostly my arm. Is there a way to balance my strength? I’ve been practicing 1 arm pushups that u did in one of your videos and i also do yoga and weights. Your input would be great!!
    Thanks so much you are amazing!!

    Carol

  • marX

    hello Zuzana,

    My girl friend enjoy and love this work-out

    Thank you so much mwah!…

  • Leslie

    Zuzana,
    Have you ever thought about having people train with you for 6 weeks to show before and after? If you ever decide to do something like that, I would be your first volunteer!
    Keep up the GREAT work of inspiring people.

  • http://hotmail.com soso

    ohh sorry zuzana about the question from soso he was my little brother he is 10 years old and thx for your work-out you are the best

  • http://www.flickr.com/photos/41740772@N06/?saved=1 CL

    Hi Zuzana,

    I know you put a lot of thought into what you folks put down for each part of a workout, but I wonder if it might make sense to include information on each piece of equipment you use. Such as where to buy it or how much it weights, etc.

    Anyway, nice workout and you’re not hopping up and down…yet. 8-)

    Best wishes,
    –Chris

  • Tina

    Hi Zuzana!
    Now I have read Fitness FAQ section, so I kind of found the answer I wanted.
    Sorry, I should read that earlier! :)

    Best wishes,

    Tina

  • demarco

    i like the accent. you are in great shape. my wife and i will be starting our own workout website soon. she is from russia. thanks for the motivation…

  • http://www.flickr.com/photos/41740772@N06/?saved=1 CL

    Hi Tina,

    I think Zuzana is very busy with the move and would reply to as many question but for that, as you discovered there are answers in the FAQ for many of the questions we have. Also I think Fitness Tips hold some very useful ideas.

    I just recently started a fitness journal which should help me focus on those areas I find lacking in my fitness routines. You can look back at what you did a week ago and see progress and correct problem areas with the right workouts.

    Best wishes,
    –Chris

  • Elis

    Hi,Zuzko
    Are you from Czech Republic?I am.Where are you from exactly?You are so pretty body!!!How long did that take you,do it like this?please write me back yes?thank you……I will like when you write.Since bye

  • mike

    do you do any calves muscle ex

  • Smarttie

    Zuzana are any of your execrise videos on cd’s? If so, where can they be purchased?

  • Sydnie

    I am a very big fan of yours and i love your videos. i noticed that in this particular video i am not flaxible enough to to most of the leg work outs. do you have any specific videos that will ?help me with my flexibility

  • Frederick

    We have a full stretching video in the daily workouts section :)

  • Marcy

    How long have you been doing intense workouts? Were you always in great shape or did you make a decision to focus on health and fitness? I am average weight, I have been following your workouts, going back and doing some that I missed, how long do you think that at this rate I can be in great shape? thanks, Marcy

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