I have been getting many requests to share my stretching routine, so I hope that you will find this routine useful. Originally we had a video to show you, but unfortunately we had some technical problems with the audio so we can’t post it (Freddy got some grey hairs from this).  Right now I have to keep my eye on Charlie because he doesn’t feel well, otherwise I would be up for reshooting the video today. So I hope that pictures that we took a few days ago will help you until we can make a new video of the routine.

You can do this stretching routine after every one of your workouts. I find it really easy to skip stretching, because so much of my focus is always placed on my workouts. Sometimes when you are finished a really hard workout, the last thing you want to do is to spend more time in your sweaty exercise clothes. I have come to realize that it is just as important to work on my flexibility, because it is a big part of my fitness. When you are flexible and limber, then you will find that your performance is better and you will get more out of your workouts. Also light stretching after your workouts will help reduce muscle soreness so that you are not walking around like you have a pickle in your bum the next day :)

Enjoy this stretching routine and use it after your workouts,

Zuzana.

P.S. For everyone who is new to this site, I want to share with your a great comment that I have got today from SC. This comment answers most of the questions you have about my workouts, approach to fitness and this website in general. Thanks SC.

You don’t have to kill yourself to look good. If that’s what you think, then you’re missing the point of this website. Zuzana is about getting results fast, through quick, short, but highly intense workouts. Too hard for you? No worries, just scale it back. Will you still get fit? ABSOLUTELY!

The approach is the important thing here. It’s about variety and intensity. Workouts are constantly changing so the body never gets a chance to adapt (P90X’ers call this muscle confusion). And intensity is needed to promote body change. You have to push past your comfort level to get results.

The real key is that workouts are short (15-30min). This means you’re more likely to do them on a consistent basis. And working out consistently is **the most important factor** in getting fit and staying fit.

The other key is simplicity. Do you have a floor? Do you have a body? Do you have about 15 minutes? Well, then you have everything you need to get fit.

So if you think it’s about killing yourself to look good, then you’ve missed the point. It’s about effectiveness. Finding the fastest, simplest way, to get fit. This not only includes exercise, but eating habits as well. If you follow the approach of this website, then you will absolutely get results. Fast.

And for those wondering if Zuzana does more than just these workouts, the answer is “NO”. Read her FAQ. Follow her eating habits. It’s not rocket science. Just common sense, discipline, and work. But don’t kill yourself. Just do your best… and forget the rest!

For the record, I’ve gone from 188 to 172 lbs. in 8 weeks, working out 5 days/week, about 15-20 minutes/day. More importantly, I’ve cut about 500 calories/day for 5 days/week. The other days I eat “normal” (about 2000 calories). Once I hit 168 lbs, then I’ll probably resume 2000/cals/daily. But I’ll continue to follow Zuzana’s approach of 5 small meals/day, eating “clean” healthy food. This is a lifestyle. Not a diet.

1. Neck

Turn your head from the left to the right about 10 times.

Move your head up and down about 10 times. Be careful not to bend your head back too much.

Bring your ears towards your shoulders switching the sides for 10 reps, and then do half circles from side to side for another 10 reps.

Bring your left ear towards your left shoulder and place your left hand on the side of your head to gently pull your head towards the shoulder. Extend your right arm along your body and pull down with the palm of your hand facing the floor. Keep the position for about 15 seconds and then switch sides. Repeat one more time on each side.

2. Shoulders, Back, Chest

Start by standing with your feet shoulder width apart and raise your right extended arm up above your head and bring it close to your ear. Grab your right elbow with your left hand and gently pull the arm behind to the left and behind the ear. Keep the position for about 15 seconds, then rest for 15 seconds and repeat one more time.

Stand with your feet shoulder width apart and with one arm behind your back and the elbow bent at 90 degree angle. Gram the arm with your other hand as close to the elbow as you can and pull it gently up and across the back towards the opposite shoulder. Hold the stretch for about 15 seconds, then rest for 15 seconds and repeat one more time.

3. Arms and Wrists

Bring your right arm up until your right elbow is next to your ear. Bent the arm and reach your hand towards your right shoulder blade. Grab the elbow of your right arm with your left hand pull it gently behind your head. You will be stretching not only your triceps, but also your back muscles.  Hold the stretch for about 15 seconds, then rest for 15 seconds and repeat one more time.

Kneel down on your mat and place your hand down in front of you with the fingers pointing towards your knees. Lean slowly and gently backwards keeping your elbows locked and palms on the floor. Feel the stretch in your biceps, forearms and wrists. Hold the stretch for about 15 seconds, then relax for 15 seconds and repeat one more time.

You can also try a different variation of this stretch with your palms facing up and the back of your hands are pressed against the mat.

4. Abs

This stretch is not appropriate for everyone. If you have week ab muscles, then it is recommended to avoid this posture. Make sure that you are squeezing your butt at all times to take the pressure off your lower back.

Lie on your belly and place both hands on the floor right underneath your shoulders. Lift your head and chest off the floor slowly arching your back. Feel the stretch in your abs and obliques. Hold this position for about 15 to 30 seconds, then rest for the same amount of time and repeat.

5. Glutes and Lower Back

Sit on the mat with your right  leg extended. Bend the left leg and place the left foot on the outside of your right knee. Bend your right arm and place the elbow agains the outside of your left knee. Support yourself with your left arm placing your hand down on the mat right behind your left hip. Push gently with your right arm against your left knee twisting your upper body as far as you can to the left. Hold for about 15 to 30 seconds, and do the same stretch on the other side.  You can repeat this stretch one more time.

6. Hips, Inner Thighs

Kneel on your mat, placing your hands and your forearms on the floor in front of you. Slowly slide your knees apart as far as you can. You should feel a mild tension in your groin but not pain. You can hold this stretch for 15 to 40 seconds, then rest for the same amount of time and repeat.

7. Glutes, Hamstrings, Lower Back

Sit on your mat with both legs extended and your ankles together. Bend at your waist and bring your chest forward towards the legs. Try to keep the back of your knees on the floor. Grab your feet and gently pull the toes towards the knees.  Hold the stretch for 15 to 40 seconds, rest for the same amount of time and repeat.

8. Quadriceps

Start by kneeling on your mat. Step forward with your right leg. Your knee should be bend at about 90 degree angle. Move the hips forward and feel the stretch in your left quadriceps. Arching your back can increase the stretch. Hold this position for 15 to 40 seconds, then rest for the same amount of time and do the same thing on the other side. Repeat one more time on each side.

9. Calves and Feet

Start by standing straight with your feet hip width apart. Make a big step with your left leg forward and lean towards your left knee. Keep the right heel on the floor as you leaning forward to create slight tension in your right calve muscle. Hold the stretch for about 15 to 20 seconds and then do the same thing for the other leg. Repeat one more time for both legs.

Start by standing with your feet hip width apart and do one small step back with your right leg. Bring your right heel up to create a slight tension in your right foot. Hold the stretch for 15 seconds and then do the same for the other leg. Repeat one more time for both legs.