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Oct 9 2009

Stretch And Tone Your Body Workout 5/5

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

This is the last part of this workout, so don’t forget that all of the parts should be done back to back with only minimum rest between each video.

Start by kneeling on your exercise mat and then get into a plank position. Keep your abs and gluts tight, hands under your shoulders and keep your shoulders down and away from your ears. Inhale and lift one leg up and do 3 small pulses as you exhale. Keep the toes of your lifted leg pointed. Then switch the legs and repeat. Do this exercise 3 times on each leg, take a short break and repeat 3 more times.

There will be another set of cardio right after the first mat exercise. I am using a clubbell, but you can choose to do different type of cardio exercise with or without equipment. You can try jump squats for example and aim for 30 reps.

The second exercise on the mat is boomerang. This exercise develops core strength and will give you a great stretch. Sit with your legs stretched out, your back straight, and your shoulders down and back. Cross your feet at the ankles and start rolling backwards as you inhale. Don’t roll on your neck. Once you get your feet over your head and parallel to the ground exhale as you scissor your legs. Inhale and roll up into V position pointing your fingers out towards your toes. As you balance in this position, clasp your hands behind your back and stretch them out. Keeping the movement under control, exhale and begin leaning forward until your legs touch the mat and your knows is as close to your knees as possible. With your arms raised behind you, release your hands and stretch them forward to your toes. Do two reps then relax for a few deep breaths and repeat two more times as shown in the video. Don’t forget to scissor the legs each time when they are overhead.

Complete the last set of cardio.


I hope that you enjoyed this workout routine,

Zuzana.

  • Sibel

    Hello Zuzana,

    I would like to know what you mean by “back to back”.

    Regards,
    Sibel

  • http://www.20bootcamp.net16.net Lucien

    Hello, Zuzana or BodyRock.tv

    My name is Lucien and i just started a bootcamp in atlanta,Ga a few month ago.My goal is to help as many people as possible to get healthy and fit at a very affordable price. I came across your page and I just could never leave. All the great informations that you have on your site is absolutely marvelous.

    I have a question to ask.. Do you mind if I post you and your informations on my site. Like the diet tips you wrote and some of your videos on my site? I think you are a true inspiration in getting people fit.

    Please let me know as soon as possible

    Peace and much love

    Lucien
    (404)551-6895

  • fiel

    Hi Zuzana! I just bought a basic round balance board, but I don’t have that much imagination on what to do with it? Any ideas, do you use balance board? Thx

  • Kamillzyna

    Zuzana – i just want to thank you for all your hard work & dedication to the site (& to everyone that uses it). i was wondering if you were going to incorperate workouts with a resistance band. i know when i use the resistance band to work on something like biceps or triceps i can really feel the incensity, although i sometimes find the resistance band to be a bit limited.
    thanks again, Kamillzyna.

  • http://www.fitness360.net Dean Baldwin

    I love your website and exercises. I have been personal training for last 8 years. It would be awesome to work with you on your show sometime or just get some workouts in together.

    Thanks for your commitment to being healthy,

    Dean Baldwin

  • Natali

    Hi Zuzana!This workout is great!Thanks a lot for shearing it with us.I was wondering if you can make video with stabillity ball and show us some pilates exercises?I have just got a pilates ball but I don`t know how to use it yet:)I know only a couple of exercises with it.Thanks a lot.Best wishes!!!

  • jessica

    hi zuzana, will doing squats build my gluteal muscles up, or make my butt smaller. some people say that doing those exercises makes them much smaller. which is the truth?

  • Tiffany

    You are amazing! Is there any chance you would produce a series of dvd’s?

  • Iva

    Hy Zuzana,
    I just wanted to say what a great job you are doing with this site, it shows how amazingly you have progressed in a very short time, it is just stuning!!
    I have been strugling with weight for quite some time now, I had some emotional issues and everyone knows how that can keep you off track, and in addition to that I had very bad back pains so I couldn’t go running anymore like before. But I decided that, that is all a thing of perception and if I’m going to improve my figure and my life it’s time to stop making excuses!
    My plan is to exercise two times a day for 20 min (tabata style, circuit training, abs attack etc.). I don’t like boring exercises so your videos are the best choice. I’m doing different exercise every day.
    I have a question for you; exercises like Rock your body are not “my thing” so I’m wondering can I get the same results if I do these short but intense exercises like kick ass chalenge two times a day? Is it better do do one long exercise or more short but intensive ones?
    And do I have to incorporate cardio after these exercises?
    Thank you so much on your motivation and power to make a difference for your self and others, you are a true insiration!!!
    Best,
    Iva

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Hi Lucien,

    you can embed some of our videos but please don’t copy our written posts in your website. Good luck with your bootcamps.

  • Tina

    Hey Zuzana,

    yesterday I did these Stretch & Tone workout and it feels great! What a nice feeling after workout! I could not believe it. I am impressed and just love this routine. It is a great change to incorporate in plan full of intense workouts. Relaxing!

    Best wishes,

    Tina

  • Julie

    Hi Zuzana,

    I absolutely love Streth and Tone your Body Workout. It is not that easy as it looks but it is great. Gives me everything I was looking for.

    I am getting great results by doing your routines but need some excercises which focuses on double chin….i think i asked you this before too. I dont think i am lossing any fat around my chin (which is disgusting as i never had that before and develped it in last 2 years) I know spot reduction is not possible but I want to try. Any help will be appreciated.

    You are my great inspiration.

    Julie

  • BADE

    Hi Zuzana,
    I am wondering what stretching program you followed to do the front splits as you mentioned in this YouTube video http://www.youtube.com/watch?v=KTJ_GivyimM&feature=channel_page. I have searched BodyRock TV high and low and I cannot find a “Stretching” Section and I also cannot find information about the stretching program that helped you become much more flexible in 6 months. Please, please reply. Thanks! B

  • Vanessa Aksenen

    Hello!!

    I’m Brasilian… very good execises!!
    Kisses

  • Manuela

    You sei grait. Thank you for all videos !!!!!

  • Ihuoma

    Hello Zuzana!!! I was just wondering where in Canada you live. I live in Ottawa, Ontario Canada and I would love love love to have you as my personal trainer! I dont mind the cost! Please let me know.

  • Shannon L.

    Hi Zuzana!

    There is a part in this video that made me laugh!
    When you were doing the Boomerang exercise I love how you included fixing your hair each time after you sat back up from stretching your hands to your toes… like it was part of the work out…. (stretch hands behind back, lean forward, release hands, touch toes, sit up, take a deep breath, fix hair, repeat). I love it, its cute!

  • http://buypilateschair.com/ Denae Cantella

    Great post. The Pilates method is cool. Ever since I started I feel more relaxed and less irritible. I really believe Pilates is worth the time.

  • http://facebook Anara

    Hi, I just did this excersise and i love it !Great post ! thanx alot.

  • Anonymous

    we are still adding in the older videos…

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