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.
Just stumbeled upon your website, and wow, was it an eyeopener! Ive just started on the road to get back in shape, with a change in diet as the first goal, but after reading page up and down, watching the videos, I realize I will drop the second part, to start workout in a gym. The beginner videos was really what I was searching for, so now Im off to buy a mat and some small weights and start exercizing in my own livingroom. Thanks a ton for a really inspiring website and Ill check in often for inspiration and tips on training and diet :)
Keep up the good work!
Eirik, Norway
I’ve been coming to this place to look at the routines and I’m impressed about the simplicity but with a great quality and dedication.
I’m a fan! Now I need to start the routines myself.
Thanks.
Hey Zuzana,
My shoes really suck. They were comfy when I first bought them but now they squish my toes. What shoes would you recommend that you believe are the best. They shoes you have on now are so cute. Are they comfy? Please let me know what you think.
You rock!
Tiffany #1 Fan
Zuzana, the photos do not load! I’d luv to see the stretching exercises when the video is again available. Thanks!
You are an inspiration to women and men alike. This site is so helpful for those that are interested in getting fit and staying fit! I also like its simplicity and useful daily workouts and your diet advice is excellent. Thank You for sharing your knowledge and passions with us!
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Oh lawdy, you look absolutely stunning in all those photos. Thanks so much for your tips! I definitely don’t focus on stretching, need to work on that ASAP.
Also, awesome comment! It perfectly summarizes your mission and your health/fitness philosophy. LOVE it.
Thank you so much for this website! I’m a lean teenager that is skinny but far from healthy. I have a high motabolism which allows me to eat junk food everyday without gaining a pound. i was looking for some videos on youtube for a good work out when i discovered you and your website. Thank you so much for you hard work and dedication!!! You are my inspiration for being healthy and fit.
Hi Zuzko jses velka inspirace to je poprve co sem zacala premyslet o tom jak jist a hlavne co snazim (zacinam)se jist trochu zdrave a taky protoze mam deti tak se pokousim udelat neco dobryho i prone moje velka chyba je ze neodolam bramburkam a popcornu,chtela bych se zeptat jestli budes davat na tvoji stranku vice receptu at mam co vyzkouset.A taky sem se docetla ze ses toho nazoru cviceni intansivne a kradsi dobu mam otazku ja cvicim tae-bo je docela zajimavy ale narocny a trva dlouho chtela bych se zeptat na tvuj nazor.
Is closeing the eyes required. ;-)
Thanks for the routine.
Hello Zuzana & Frederick,
I was not sure how to send a thank-you message so I thought I’d comment on a post. Thank-you so much for this wonderful website. All of your videos and articles are so well done, clear, sensible, smart and inspirational. I’ve done my first 2 workouts this week and can’t wait to do more.
Merci Beaucuoup!!
Kim from Montreal, Canada
Zuzko, jsi naprosto super a delas to perfektne!!!!
Honza
Ditto, SC. APPLAUSE,APPLAUSE! I’ve gone from 208 down to 199. May not be great to some,but for me it’s a tremendous start. Due to my younger past years,when I ran 6-8 miles a day and on weekends did 16 miles,I have great endurance and stamina. Guess that’s why I’m able to make time results close to the times you “younger” people are doing. My chest measurements have gone form 44 to 41 inches(my breasts are firmer and not droopy anymore),waist=44 down to 40 1/2 inches(I have a waist now! LOL.),biceps=14 inches down to 12 1/2 inches(they’re toned and I’ve developed muscles,but they’re not “masculine”,just really nice.) Mostly, I can see that my face isn’t “full”. I now see the contour of my facial cheeks down to jawline. Friends have asked me if I’m running again because I’m looking better. I say,”No,I just feel better.” I go to sleep every night after the Daily Do W.O. feeling great and wake up in the morning charged up and eager to see what Zuzana has scheduled for us. ZOOM,ZOOM-I’m good to go.
HI Zuzana,
Even though Im new I am inspired as well. With the total fitness/diet. I was wondering if you could please do a little biography? It would be helpful and encouraging to me and probalby alot of your fans to know like how you began and what motivated you even ups and downs and your interests and favorite things etc..I hope you can! Thanksyou.. keep on going!
Hi Zuzana, I discovered your site like two months ago, and to me it`s been a blast be able to do exercises that are simple and not requiered a gym. I honestly think that you guys are making a fantastic job, and congrats for the bigger number of visits.
The best of luck
Hi Zuzana,
I have a very beat up old copy of Bill Pearl’s “Getting Stronger” and have used it’s warm up routine as my cool down routine off and on. It’s similar to what you are doing with some common runners stretches as well. As an example: leaning head against a wall and stretching your calves.
Hope Charlie feels better soon. What operation did he have?
Best wishes,
–Chris
Your BodyRock website is missing the favicon.ico icon file. Without the favicon.ico file your website does NOT have an icon, instead it’s just a default blank icon, which does not fit with the professional style of your site. To fix this small oversight, just Google the term favicon.ico and follow the instructions in the appropriate link.
nice feel after this is exercises) today is my first time in this site and how i think dont last) Zuzana is very very perfect and beautiful girl!
im from russia and my english is very bad, so sorry my mistakes)
I know you asked Zuzana, but I wanted to chime in on the shoes. Everybody’s feet are different. The best thing you could do for your feet is get professionally fitted at a good shoe store. Even if you don’t like the exact shoes they recommend, it could help you discover which brands or types of shoe work best based on the shape of your foot and whether you pronate or suppinate (roll in or out) when you walk/run/exercise. :) Sorry to butt in, but I hope you find some really comfortable and really adorable shoes!!! :)
P.S. The pictures loaded on my computer, and Zuzana (and Frederick) are awesome!!!!
Beautiful pictures, you look so relaxed:)
Thank you so much for the stretching routine pictures. Now we have the whole package. Warm up, daily work outs and stretching. I was afraid that without your guidance, I will stretch incorrectly. And I understand, that stretching it is also very important part of daily work outs.
Thank you again for all what you do.
I hope your dog is doing well.
Seš skvělá! You are great! (jestli někdy přijedeš do Čech, je tu určitě spousta lidí, co by se s tebou moc ráda setkala)
Hi
I have been a personal trainer/gym instructor for many years [20+], I am very impressed with your site, knowledge and professionalism, and because of this I have recommended you’re site too colleagues and clients of mine. Love your site, attitude and dedication; it is a credit to you both.
Scarlet.
i saw your videos on youtube and really enjoyed how simple they were. At first i thought “Wow she must work all day everyday to get that body” but now i realise that you just push yourself and keep a variety for 15 minutes to 30 minutes and do it consistently.
thanks for posting!
How tall are you? Cause I noticed for being pretty buff you still maintain a nice lean body instead of having very bulky legs like I see on some Gymnastic women. Just something I’ve been wondering. BTW I love your website. Thanks.
I´m crazy about your body rock tv. thank you… Lucy
Re Tiffany,
about shoes, pls read http://www.bodyrock.tv/2009/07/18/which-exercise-shoes-are-right-for-you/
hey Zuzana,
the other day i was looking for some stretching movements and i found an old video of you. you still had short hair. and you said that you’ve learned how to stretch with a kind of program but i can’t remember the name and i can’t find the video again.
could you tell me the name of that program because i’m not flexible at all except for my upper back.
please i really need to get more flexible. and would like to do it on my active days of rest.
thanks for that stretching routine, it’s gonna help a lot for after the workouts.
best, LisaG <3
Hi, the photos aren’t loading.
Zuzana, you are extremely motivating to watch. I’m just starting to get back into my “pre-baby” shape and now that my husband is deployed, I really want to look great and surprise him when he gets back. I just now found this page and am looking forward to seeing more of your routines and applying them to my daily workouts. Thank you
-Your new fan
Hello Zuzana,
I read you are exercising in the morning but didn’t find your answer if it means before breakfast. Well, I assume before otherwise you would need to rest and that wouldn’t be efficient morning :-))
Could you please post a picture or explanation of your exercise log? How do you keep records of your performance, what do you record etc. Is it just stored based on the date or based on the workout or… How to keep record of progress in efficient way?
Thank you
BR
R
Hi Zuzana,
I remember when you were on a plan to do the splits… You were really close but not quite there. Whatever happened with that? I want to to be able to do the splits but I’m not there yet and want to know the best stretches for it :)
Hi Zuzana How is Charlie I hope he’s feeling better, please tell me he’s okay
Hi Barb,
Charlie is feeling better, thank you for asking.
I printed off a copy of your stretch routine (because she had a big workout but didn’t stretch good so she was supper sore). Hopefully she will like it and start coming to your site!
[...] posted here: Basic Stretching Routine | Fitness Advice, Workout Videos, Health … Categories : Dog [...]
Hello Zuzana and Frederick,
I just saw your video on youtube and followed your website and i really love what you & your crew do. I’ll be telling everyone about your website. I like how you inteact with us and give us challenges. your awsome. And Thank you so much for doing this. It’s very impowerment. Keep up the great work. It’s Amazing!
Happy THanksgiving From the United States in Las Vegas, NV
Juliana
zuzana,
i saw your video on youtube with you doing a split, but I cannot seem to find the page on your blog that teaches you how to stretch to achieve a split. where can I find this information?
hi, I love your videos, but I checked all over your site and I can’t find the stretching routine you mentioned in one of your youtube videos about how you are learning to do the splits…. could you please let me know where I could watch it? I would love to learn.
thanks,
Lynn
Zuzana where do you get your tops? I have looked everywhere for them on the internet but can’t find ones anywhere near what yours looks like. I love the ones that look like they snap in the front. I would love to know where you got them. I love your website it has really inspired me. Thank you
Hello Zuzana,
I have recently begun watching your videos and really enjoy them. i would love to be able to do the splits as well. Please post a video so that I can learn as well. :0)
Hi Zuzana,
i have been watching your workouts on youtube.it is really great. i am following your exercises everyday since two months and i have got surprising results.i thank you for the excellent work you are doing. i more thing zuzana, you are a pretty and cute doll
take care,
with warm regards.
Dr.ishfaq Ahmad Bhat
Kuwait
hi ZuZana ! I have been watching your videos on youtube and i have really enjoy them.You’re awsome ! I like very much sports…i have practiced martial arts for four years…and even if I am a man,I extremely like your routine…all your work….!! i have no words…you’re great ! I would really like to know you more or comunicate somehow with you !
All the best !
Bye !
[...] Enjoy your workout and remember to do some cool down at the end. I always walk around for about 5 minutes and then I have a light stretching. [...]
hello zuzana and frederick,
i have a question about warming up,
would starting off jump roping or skipping do the same effect as this routine?
or is it not as safe to just start off jump roping instead of basic stretching?
id like to know because, i get bored easily of certain routines and such X) and i find jump roping very active and fun ,
so thank you guys for having such an amazing site :P
-michelle, :3 !
Hey, i have been in so much pain the last few days because my wisdom teeth are coming in. Once i am better i catch up on all your routines and let ya know what i think.
~I hope you and your family have a wonderful Merry Christmas~
Hi Zuzanna;
You look just great it’s very nice to see what this possibly to look like you!!!!:)
How long it took you to achieve such a great form?
Thanks;
Sveta))
Thank you Zuzana for such excellent videos and instruction. After my pregnancy I lost the fit that I was in and lost the insiration to keep up the routine I use to have. I just found your videos and website on youtube and now I’ve found my inspiration back to a great body and more energy. I just finished the beginners work out and I feel pumped!
Hi zuzan…I want to congradulate you for the great job..your body looks awesome,i am one of your fans I watch your videos every day…I love to workout too,I am a mom of 3 boys a 13 years old and 8 years old twins boys…Zuzan I love your workout clothes especialy the pants in the hot celebrity butt workout,can you please tell me where you got it …i dont mind ( I mean my husband) to pay shipping from your home country or a website of the store…Thanks Zuzana
I just found your site and wowage! i love it. i needed something to get back in shape and start working my muscles again after my colar bone was broken. ive been dying in hockey practice and ive bee looking for some short, intense, workouts to help me get my strength back! your wonderful for sharing this information for free and not having people pay for it! just wanted to say thanks a bunch! and you look great! you’ve really inspired me and also my friend!
thanks Zuzana!