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Nov 12 2009

Light Workout – Stretch and Tone

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Today I had to take it easy guys, because the last workout was really hard. I chose a workout of light to moderate intensity and I incorporated some stretching into it. I must admit that I am starting to miss some of my equipment. The thing I miss the most is our medicine ball. There are so many exercises that I could use the medicine ball with to get more variety in my training. Unfortunately I haven’t seen any sports stores here in Gozo, which means that I will have to take a trip to the main island Malta. I am sure that I will find a store that sells workout equipment in the capital city Valleta.

Now back to the workout that I did today. I did 5 rounds of 5 exercises and this time it wasn’t a time challenge. I kept a good pace, but mostly I focused on my form and stretching.

Side Bends – 20 reps

Stand with your feet wider than hip width apart and raise your arms overhead. Inhale and bend to one side without turning your hips. Feel the stretch along your sides. Exhale and come back to center. This is one rep. Alternate sides and repeat for 20 reps.

Prayer Jump Squats – 30 reps

Squat down until your thighs are parallel to the ground and bring your hands together in front of your knees. Keep your chest up and your back straight. Try to maintain this position as you jump up. Your feet should just barely clear the floor – this is not a big jump. Repeat for 30 reps.

Toe Touches – 20 reps

Stand with your feet wide apart and spread your arms out and to the side. Bend over and touch your hand to your opposite toes, then return to the starting position and switch sides. Repeat for 20 reps total.

Cross Crunch – 30 reps

Lay on your back and lift both legs off of the floor. Bring one knee and the opposite elbow together while exhaling. Repeat for 30 reps switching the sides.

Cobra to Downward Dog – 20 reps

Lay on your stomach with your hand on the mat underneath your shoulders and elbows pointing up towards the sky. Lift your upper body up so that you can straighten your arms. Feel the stretch. Then lift your hips up keeping your knees locked and get into Downward Dog position. Reverse the movement and return to the starting position. Repeat this exercise 20 times.

Enjoy your workout,

Zuzana.

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http://exerciseballworkout.co.cc/light-workout-%e2%80%93-stretch-and-tone-fitness-advice-workout-videos/ Light Workout – Stretch and Tone | Fitness Advice, Workout Videos …

[...] See original here: Light Workout – Stretch and Tone | Fitness Advice, Workout Videos … [...]
Brianna

Hi Zuzana,

This workout definitely seems like my type of workout :) LOL! I love stretching now because tonight after my workout I actually did a cool-down exercise and I find that I felt a lot better and my back doesn’t hurt now like it usually would.

I know this is a toning workout, but does it actually burn calories like a regular cardio exercise? In other words, if I wanted to work off some calories from the previous day, could I just do this workout or do I need to really sweat to get an effect?

Thanks so much and keep it up! :)

P.s. Even if this is a little weird, I wanted to tell you I had a dream that I saw you in a store while on vacation and I met you and I cried hysterically because you are my idol!

Best,
Little Bri
Tina

Hi Zuzana,

Sometimes it`s really nice feeling to do some light workout, especially after the very intense ones. It feels great. But the next day I will probably feel the need and power to do some brutal work again :).
Nice workout, I am gonna to do it right now. And I am looking forward for another time challenge . :)

Have a nice day,

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

Hi Bri,

this workout burns some calories, but not so much as an intensive cardio. I did this workout because I needed to take it easy – better to do light workout then sitting on my ass :)

P.s. If you ever ran into me on the street or in the store while on vacation, then please don’t cry, I don’t think that I could take it :)
Tina

Wow…I must say it was a pretty tough workout for me! I am not good at stretching, maybe that is the reason! It was intense for me! :D I feel great afterwards. I did all the exercises techically perfect :) and really feel the muscles! I could´t help myself but I had to watch the time anyway (I was doing all the exercises very precise, with slow motion!), it took me 31 minutes (5 rounds – slow, but without rest.). Thanks for this workout!
Kamillzyna

this is the workout i really needed — i had a severe headache throught the day yesterday which is a bit odd b/c i don’t usually get headaches but after doing this workout i feel so much better. i loved the side bends very relaxing & it really works the abs.
Thanks again.
lisaG

Hi Zuzana,

i’m scared to do the workout today because of yesterday’s workout. my laps are so painful i can’t even walk properly. the thing is that yesterday i did the “drag me to hell” workout but then i wasn’t really satisfied of myself so i did the whole stretch and tone workout.
the pain feels quite great but i can’t really walk. so i don’t know if i’ll be able to do today’s workout.

thanks
best, LisaG
Helios

Hi Zuzana,

hope you’re doing fine… First of all, the dogs are just too cute, Charlie seems to be enjoying his days very much^^, it would be great if you filmed Cali a little in another one of your workouts.:) I would like to own an american staff one day (just love them!) but can’t right now because I live in a flat with my parents and there just isn’t enough place for such a big dog. I did meet some staffs and they make quite a rampage, if you know what I mean.:D

Anyway, you mentioned that you miss your equipment, I would really recommend to buy an exercise ball (like you sad) and an ez bar with some weights on it, you did a full body workout video a while ago using an ez bar and it’s one of my favourite workouts from this site. And yeah, do you still have your trusty jump rope?:D Still, do you feel that these body-only workouts that you have been doing since you moved to Malta are enough as a strength training for you? You are an example why women must and should do strenght training combined with cardio. I’m just telling this because I see lots of women doing only cardio and eating almost only carbs (like potatoes and a salad for lunch, I mean!?)-.-, not realising that moderate strength training and eating more protein would bring them so much closer to their goals.
lisaG

Hi Zuzana,

i just did the workout and to be honest, i almost puke after the third round. i had to stop seriously. i tried to do the last 2 rounds but i couldn’t. i hope i’m not sick!!!!

best, LisaG
Tracy

I seem to have caught a cold since yesterday. Not to mention, I’m a little sore from all the pullups :P, so I may just try this one. I’m waiting to see how I feel once my .mp3 player is charged up. It’s a beautiful day for a run. Let’s just hope I can breathe.
http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

HI LisaG,

just take it easy, you don’t have to push yourself so hard. Try to do just a warm up routine and then some light stretching to reduce the muscle soreness.
Christy

Hi Zuzana,
I just found your site while I was looking for new workouts to do to change up my own. I usually do a crossfit class at Golds Gym but had to take a little time off because I just had my fourth child (a little unexpected but a blessing)and had been working out until I was about 8 1/2 mos. Up until then I was in the best shape of my life but it’s crazy how fast your muscles deteriorate from having a baby. You are absolutely amazing, you are georgeous and your body rocks!! It definitely is going to impact how high I set my own personal goals and gives me motivation to follow your daily workouts which I plan to do so I can get my booty back in shape. Thanks sooo much for sharing your workouts! Have a great weekend:>)
http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

Hi Helios,

bodyweight workouts are kicking my ass and yes these workouts would be enough to keep myself in great shape or even improve my fitness level, however I like variety in my training and that’s why I want to look for some basic equipment. Thanks for nice comment.
Derek

Zuzana,

I think your website is incredible. You are inspirational and your workouts are great. Not just for average people but athletes too.

The reason that I’m writing is that I was wondering where you got your top for this workout. And typically where do you get your workout wear. I’m looking at getting some gifts for my girlfriend and the outfits that you wear are quite nice. I live in Calgary, Canada but the internet makes everything quite obtainable. If you don’t mind sharing where you got your top from and generally your workout wear then that would be appreciated.

Thank you. You’ve done a wonderful job and I wish you the best with your success.
Laura

Zuzana,
Those side bends are sort of like a standing crunch. Good tri burn on the yoga pose one too. I love the background of your workout w/ the tiles, is it part of your house? Laura
tonya

hello iam new to this site i just happened to stumble on it. i am looking for a good excersize to start out with focusing on my stomach it there something i could start out with?
http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

Hi Tonya,

welcome to our blog :) you can jump into my daily workouts and follow along with everyone here. Any workouts for general conditioning like the ones we do here will flatten your stomach. I incorporate a lot of core and ab exercises into my workouts on a regular basis.
http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

Hi Laura,

that little space is just outside of our kitchen. It’s a nice spot so we decided to try and shoot there. I am glad that it turned out to look good.
http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

Hi Derek,

I just mix and match everything that I have. A lot of the nicer tops that I have are from lululemon – the top from this particular workout is at least 10 years old and I just thought that it might look cool :)
nas

Hi zuzana,, sorry for my english but I wanna ask you why you don’t buy the medicine ball in internet.. your daily workout it’s great. you’re very inspirational. take care
http://tiffsallrunout.blogspot.com/ tiffany gatten

I am loving the body weight workouts. zuzana, you are awesome. I was sad that I couldn’t do yesterdays workout because I don’t have rings or a pull-up bar. Dang. It looked fun too. Thanks for posting workouts everyday it helps me soooo much. *loves*

Tiff
tanya

Great light workout thanks! I am trying to make my stomach flat and some people tell me not to do core workouts .. is that true? Or should I be trying to work out my stomach. I am confused because yours loook great! Thank you!!!
brandyrhae

zuzana!

totally stoked on the light workout.
went on a 4 mile hike yesterday and still a bit sore.
was simple enough but still felt the burn and gave some perspiration!

im wondering on the cross crunch, is there an alternative?
my hip has an uncomfortable pop (from an old injury) on right side when i extend leg.

you rock!
thanks for everything!
b
Ana Paula Brasil

Hello Zusana,

Well, fist I must gongratulate you for your lifestyle. I realy enjoy it because actualy internet is a place to show things futile and in this case you do make a difference by showing us a healthy lifestyle.
I had the pleasure of knowing your website in May this year and since then I have devoted myself to exercise myself in a different way, harder, once I get better results than ever. I´m realy happy for it.
The workout from yesterday killed me and today I can’t move my arms =). Was really exhausting, but I feel ready for another.
By the way, me and my husband love dogs and seeing your life normaly whit husband and dogs and all stuffs makes me more encouraged to keep working out. Bravo Zu!!!
See you soon…
Gina M.

:D

It’s funny (I just read Brianne’s comment) because last night/this morning I also had a dream about Zuzana and Frederick! I had to go take pictures of a carnival and I saw Frederick coming out of a big warehouse. I don’t remember what happened next, I remember I went into the warehouse to see if I could find Zuzana, but then I thought it was weird because it was your house and you could have thought I was stalking you or something, so I went outside and you both turned out to be coming home from the carnival and I got to meet you :) (but I couldn’t really talk to you I think, because I had my camera and I was afraid you wouldn’t like my presence, thinking I could be a paparazzi!)
The whole dream was kind of strange and turned out to be a nightmare, but I thought it was funny to have you in a dream; it felt so realistic when I met you!

Anyway, when I’m awake I try to do the workouts every day (with the active rest and everything) but I’ve been so busy these last two weeks that I usually only do like half a workout… (I do what I can in 10 minutes, or 5 if I really have to run) It’s been hard to find time because I leave too early in the morning and come back home a little late (usually 9pm, but I’m starving and exhausted!) The thing is that I haven’t been able to eat small portions several times a day because I don’t really have any breaks between classes (sometimes I’m late because I just have to go to the toilet between two classes! Or, for example, if I start eating an apple after one class, I’m still not finished when the other one starts!) And all the stress makes me not make the smartest choices when it comes to food…
But this is temporary and I can’t wait to do all these exiting workouts (the whole workout, not just half!)

Oh, there’s something else I’ve been meaning to tell you: there are some exercises I can’t do “correctly” For example squats; I can’t go down because my Achilles Tendons are just too small, no matter how much I stretch them, it’s just the way they are… It’s impossible for me (and apparently all the girls in my family!) to sit on my ankles without having my heels getting up from the ground. So I go as far as I can (my thighs parallel to the ground, it’s my maximum) but I’m not sure I’m getting the best from the exercise… So I was wondering if there is something I can do to make the most of the squats, or if there is another exercise I can do instead which will make me work harder.

Thank you very much!!!

Take care!

Gina.

PS: :0 This message is so long! I’m sorry! :S
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kirlegirle

I LOVE these workouts and was able to do 3 of the 5 sets today and DMTH yesterday. I had become bored with my gym and regular workouts and gained 5 pounds. I’m only 5 feet 2 inches tall, so it really looks like 10 pounds. I really look forward to my workouts again and I feel wonderful!
Thank you
http://None Toni

Hi. Im glad I found your motivating video. I like the fact you share the healthy recipes because I think it all goes together for the lifesyle to really live it. I like the enviornment the buildings in malta, that must be far out to live there. I was wondering if you got the shape your in by the hard workouts you do alone or did you go to a gym. I was also wondering if you jog or bike an account of your narrow figure.. usually come with the runners. What do you think of running/jogging? I do it and helps greatly with low thyroid and skin, circulation..thanks again!
Marinka

Dear Zuzana,

Thank you so much for this workout! I enjoyed it ultimately.I was doing it too slowly perhaps, but sweated like after jog:)Toe Touches with legs apart as wide as possible gave such a nice stretch.Feeling Great afterwards!

Thanks!

Best regards,
M.
Priyam

Is this workout inspired in any way by Scott Sonnon’s Prasara Yoga? Thank you
Anonymous

hey zuzana

i wanna know how to lose 10kg in 1 mounth wich exersise’s should i do? i wanna know what videos of u should i watch cuz some of the videos i can do what ur doing cuz i’ve got knee problem

and thanks alot
http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

Hi Priyam,

I am not familiar with Prasara yoga, but I know about Scott and his clubbells :)
Rachel

Funny enough, i did this workout and i have been aching on my obliques for the past 3 days though it is a light workout. love it though!

The other workouts are fantastic too, been following them but really this light workout turned out to be the worst for me.

maybe it’s cos i always skip the stretching part of my daily routine. is it really neccessary?
Ksenia

Hi Zuzana,
I just tried this workout and it’s great, especially if you don’t have much time. Jump squats are hard! Also I really love how lots of your workouts don’t require gym equipment.
Thanks!
Eléonore

Hello Zuzana and Frederick !

I discoverd your website a couple of weeks ago, and I must say this is the most helpful blog ever !
So I started exercising everyday 12 days ago with the “workout for absolute beginners” for 7 days, and now I do the “stretsh and tone” one. With a warm up before doing exercice and then a nice stretching, I never felt so good !
I changed the way I eat as well, and eating 6 small portions a days was totally what my body needed.

Thank you soooo much for your tips and your video !

(sorry for my english, i’m french)
Stacey

On June 16, 2010 I completed 2 rounds of this workout after running 2 miles
maggie

Hi!!
I was looking for videos to do some excercise today. Yesterday I made the OMG Sexy Body Workout and, since I’m a beginner, I will try this one today!!
I really appreciate all the things you guys do to help us be healthy and everything!!
Thanks a lot!!
Kisses from Venezuela!! XD
Cindy

I really enjoyed this exercise, and I wanted to ask you to make more strech and tone exercizes. I prefere doing that kinda type of exercizes:)
But thank You for an inspiration.
http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

I been beating up my body this week. Monday I did the Turbo Fat Blaster workout in 9:27 and then went for a 30min run. Tuesday I did the 600 rep workout in 28:07. Wednesday I did the Run the World and 300 Squat workout and yesterday I did a very intense 30min hill run. I was going to do the 550 Rep workout today, but I think this Light Stretch and Tone workout will be better. My body really hurts so I’m gonna take it easy today :)
Kay

I’m revisiting this because I still can’t do a lot of your workouts since i pulled that tendon in my foot. so i went back in time to this one. this time it took me 26 mins. i had to take my time because of my foot. but even so, 1 minute less than last time so thats good :)
JessJN

12/8/11
I am super sore today, so I ran 3.5 miles & did this afterward. I added some cat stretches, lying pretzel stretches (glutes) & back twists.
JessJN

12/8/11
I am super sore today, so I ran 3.5 miles & did this afterward. I added some cat stretches, lying pretzel stretches (glutes) & back twists.