Hi guys,
I have promised to show you what my stretching routine looks like so here you have it. This is what I do after each of my workouts. It takes me usually about 10 to 15 minutes, but you can always make it even longer by repeating each stretch twice and you can also hold each stretch longer. It is recommended for beginners to hold each stretch for about 10 to 15 seconds. Try to do this stretching routine for a few weeks after each of your workouts and then increase the time of each stretch up to 20 to 25 seconds and repeat at least some of the stretches twice. The length of your stretching should increase over time, but you don’t have to do long stretching after each workout. You can incorporate the longer sessions just a few times a week.
Make sure that you do your stretching even a short one after each of your workouts. It is really important that you stretch your muscles regularly especially if you are doing these intensive workouts. Stretching is not good only for improving your flexibility, but also your posture, appearance and strength. Muscles that are flexible can contract better which will significantly improve your workout performance. All this will lead to achieving your goals much faster and more efficiently. Light stretching after your workout will also help with the muscle recovery process and post exercise muscle soreness.
Enjoy your stretching,
Zuzana.
Hi Zuzana!
IN NEED OF SOME EXPERT ADVICE!
My boyfriend and I are starting a four month challenge on Monday. The challenge is between just the two of us, to see who can get in the best physical shape in four months time. The reward, the loser (which we will both really be winners) pays for an all expense trip for two to Mexico!! Working out to your videos inspired me to come up with this plan. My problem is follow through when it comes to working out, as I’m sure it is with a lot of people, that’s why the trip is apart of it, to have an exciting reward. My question to you-can you recommend a way to intensify your work outs? Your videos are excellent for everyday use but I need something extra for time crunch purposes. Your advice could also help others who may have an event coming up and need to work a little harder. If it takes two hours a day, I’m in. ;) I really appreciate your feedback! Thanks in advance!
Tia
Hi Tia,
That’s a great challenge and it sounds really exciting. I hope that you will really push hard to motivate your boyfriend to push even harder. How will you guys decide who is the winner? Anyways, if I was going to go really nuts for some upcoming event, then I would do two of my workouts a day. You have to give yourself enough time between the workouts tho. Do one in the morning and then different one in the afternoon. Two short and super intense workouts a day will get you ripped in no time. Make sure that you drink a lots of water and eat a lots of vegetables and fruit, because you will be hungry and you will need fiber, vitamins and good carbs. You will also need to eat some meat, eggs, legumes and other real food and variety. Variety doesn’t mean that you have to cook something else every two hours. When I cook I make a big pot of food that we eat throughout the day and we just have some veggies and fruit with the meal or in between. Then you can cook something else the next day. Watch how much do you eat and make sure that you are not overeating, because that would just jeopardize all of your efforts. I think that your challenge is awesome! Good luck guys.
Instead of eating 6 times a day the same calories, will there be the same effect when I just eat 5 times a day and then with the “zig-zag”-method?? Instead of eating 6 x 300kcal, I´ll like to eat for breakfast, dinner, lunch 400-500 kcal, and the two snacks in between the “bigger” meals are just 100-150 kcal (ONE apple OR ONE Grape,or one hand veggies…)
and after the last “bigger” meal at 7pm (400-500 kcal) I will do my workout at 8:30, drink some tea and go to bed.
Would this work too?
Hi Weronika, I know you wanted Zuzana’s response (lol) but I just wanted to say that I personally try to eat 6 times a day as well ever since I started visiting this site. I used to do the 5 meal regime that you do, but I feel Zuzana’s way has been more effective for me, personally. I actually saw more results when I ate the way she did. Meaning lbs lost (if that’s what you’re going for). I’m less hungry, I get full faster and I’m not stressing over counting calories, which is what she’s really big on not worrying about. She just focuses on smaller portions that only fills her up 1/3 the way and then fills the rest of her hunger with water until the next time she eats. Hope this helps!
hah, i’m doing exactly the same straching routine as yours, but this only because i feel theese areas tight and i need to stretch reaaaaly well, ..and then jump in the shower , yoouhouuu:)))
Zuzana,
Along with your daily workouts do you also run? If so, how many times a week and for how long?
Thank you,
Angelina
I don’t run, I just do my workouts.
Hi Zuzana!
Thank you so much for your quick response and encouraging words! We will be deciding who the winner is based upon before and after photos. I know that diet plays a big role in overall health and fitness. I always enjoy reading and listening to what you and Frederick have to say about the food we put into our bodies. I have been interested in eating healthy and gaining knowledge about health for the past two years, so, my diet shouldn’t be that much of a challenge for me. You mentioned doing two of your workouts a day, I’m curious to know if these workouts should be comprised of working out the same muscle group- i.e. if I’m working mainly legs in the morning, should I continue with a different video doing legs at night? Does that burn out your muscles? Not only will I be using your everyday videos but I was thinking about using your archived videos that focus on just legs or just arms. What do you think? Can’t wait for your advice! I’m so excited to be doing your “2adays!”
Tia
I love your website and you have great workouts and this stretching routine is really good!! I also love your workout tops, can you shoot me an email to let me know where I may purchase some. Thanks in advance. You guys keep up the awesome work!!!
Hi Zuzana.
Since being introduced to your website and your workout concept, I tried some of your workouts and am now truly convinced. A gym rat for several years, I am going to change it all up for 2010 and just go for these incredible, challenging and rewarding workouts of yours on a daily basis.
So far my favourites are the 500, 550 and 600 reps workouts – they are smokin’! :-D
You are a great, natural motivator, and your results are awe-inspiring to all of us. Congratulations to you and Fred for creating such a life for yourselves and best of luck with all of your pursuits!
B.A.
Zuzana,
I think you are sensational. I think your use of body movements gets one more in tune with their natural abilities than if only relying on gym machines and cardio equipment. Your emphesis on stretching has and is something I have excluded for way too long.
Thankyou for all you do,
Bob
Hey zuzana,
I suffer from groin and ankle injuries. I also exercise a lot (I do 4 hours of karate including your exercises and running in the summer). I was wondering if you had any stretches you could recommend that target your groin /hip area and ankles. Most of the stretches you showed I already do including physio stretches and I was wondering if you have any different one s that are more intense.
King Pigeon Pose is my favorite hip flexor stretch. Here is a link to the exact description: http://www.yogajournal.com/poses/863
Also, on this same website you can look up poses based on anatomical focus under the “poses” section.
4 hours of exercize?! That’s awesome :D
Zuzana,you’re kicking ass:D!DAMN!!! You’re good:D
My thanks to you is greatfull please reply
i wish you the best, greets from The Netherlands, Imro
Good Luck Tia! I think that’s awesome~
So sweet of you to comment! Thanks Lish!
Maya, I read your comment and I too lost much of my boobs when I got more fit and lost some bodyfat. I was never blessed anyway, but they got enormous when I was pregnant and nursing. I had a gorgeous figure for like 6 months!haha Anyway, I’ve thought about implants because my sister in law got them…she says she wishes she didn’t. I think it would be healthier for me to focus on all the good attributes that I have and that might make me not focus on my wee boobies!:) My husband likes them and doesn’t care at all either way–so I am thinking I will appreciate them and just find exercises to strengthen my chest and bras to flatter my chest–I could relate!! Good advice Zuzana, your look wonderful but I’m sorry you had a painful experience just the same~
Tnanks for your comment. My husband also thinks that theres no need for that, but I wanna be satisfied when I stand in front of the mirror and that is one thing missing.
awesome :D
thanks Zuzana. I’ll try to do them as often as possible. I just did them for the first time now but i don’t know why i simply cannot make some of them because i feel too much pain. I hope i will get better by time.
hey z
i know you have coffee before your workouts but what do you put in it? skim milk? sugar?
Hi, I had a question about your workout attire. I have a hard time finding sports bras that are both cute and supportive. Could you let me know which ones you use, because they seem to fit both of my requirements. Thanks for the videos. I am much more comfortable working out at gym alternatives and I love trying your workouts.
I have been watching your videos for a while but never commented. I just want to say i love your videos and I really love how serious you are. You are no joke – awesome information…. great job.
I enjoy your videos a lot and do parts of them and they are really challenging – but also fun!
Thanks zuzana. You are really a great role model.
-Nicole
Thank you again Zuzana…
Zuzuna,
Your workout is great. However, I think you should include more supine stretches, and also, for the groins, try doing Baddha Konasana (Bound Angle Pose/Butterfly Stretch) in future videos.
Hi, I am 52 year old male, and follow your training videos, for ideas on bodyweight excercise routines. Do you ever workout with weights, and or kettlebells,or do you usually use bodyweight training and rings? , thanks Mark
Hey Zuzana, I just read the comment on the twice a day work out, so I’m gonna include that to get in shape for the reunion. You mentioned getting ripped, what about weight loss. Do you cook big pots of the bread stew you made daily? do you have a meal plan…Just a couple days then I can modify it for the week or repeat. I really appreciate your time! I want to show you before and after pics is there a way to do that? I would like some advice on target areas?
I always love your tops Zuzana – I was wondering where you get them? Also thanks for the stretching routine, I definitely need to get into the habit of stretching.
You are the best!!! :)
Thanks to you I have resumed a healthy life style (exercises, greater focus on nutrition). I am inspired by Your positivism, motivation, personality and humanity. Many thanks for your work! Good luck!
Pozdrowienia i podziekowania z Polski
Hello today it is the first day that I visit your blog and and stayed i satisfies, I belong to the persons who run but not very regularly, am thin but what i like to know is since(as) a good abdomen has in relidad I believe that it is alho difficultly of coseguir and it I wanted to know if besides the exercise(fiscal year) you do some kind of something to have a perfect abdomen thank you very much I am really happy to find this blog.
Hi Zuzka, have you ever been overweight or you have been always slim? I mean I have always been owerweight and never been slim. except the time ı was using some pills for my health problem at that time. now ı am helathy -thanks god- and I am overweight. I sometimes think I am just like this. just cuddly…not much tho just need to lose 5 more kg and the belly fat…
Hola soy mexicano, mi nombre es enrique. le quiro decir que es muy hermosa y sus ejercicios son muy buenos. Le mando muchos besos.Cuando viene a México
Hey Zuzana,
Your workouts are great. I print out the pictures and stick them in an exercise book with spare pages between to record when I do them, how I went and how I felt about them. When it came to warmups, stretching and cooling down though I didn’t really do them :S. But this video and your Start Up one really helps. I was wondering if you could include pictures as well, so I didn’t have to keep watching the video as a mind jolt of what to do.
Keep up the great work.
Brit
Hey Zuzana,
I am almost 17 years old and i would like to grow taller. I have heard that stretching helps. I believe i got my first period when i was 10 or 11. I know it seems such a long time but i still havent given up hope that i can grow taller. I am about 5 feet 2 inches and I have always wanted to be 5 inches taller. I had never led a healthy lifestyle but I am now looking into it. I know that the human body can sometimes work miracles, and i hope i can be able to work one too. I would love it if you did a whole segment or video on excerises or routines that can help the youth grow. Because there are MANY young kids out here who really want to be taller in such a tall world.
Thank-you so much <3
Hi Zuzana,
OMG i could hardly walk after doing your workout… then i stretched :)
Thank you again… I consider you my personal trainer now.
Ahoj Zuzko,
nejdřív bych Ti chtěla poděkovat za tento web, je pro mně hodně inspirující a hlavně motivující :)
Kde bereš nápady na všechny ty cviky? Cvičím ve fitku a po čase se mi stávalo cvičení stereotypem, ale díky Tvým videům, ze kterých jsem začala čerpat, mně posilování zase baví víc a víc. :)
Chtěla jsem se Tě zeptat jaké používáš doplňky, myslím proteiny, spalovače tuku apod.? Snažila jsem se odpověď najít, ale marně, možná jen špatně hledám.
Děláš ještě nějaký další sport?
Díky za odpověď a přeji Ti ať se daří. :)
Ahoj Marketo,
me cviceni bavi tak travim nejaky ten cas hledanim nebo vymyslenim novych cviku. Ja zadne doplnky stravy nepouzivam. Hrozne rada zkousim ruzne druhy sportu ale jen tak rekreacne. V Kanade jsme hrali obcas tenis, tady na Malte jsme zkusili lezt po skalach, ale jinak jsme nemeli na nic jineho cas. V lete to bude urcite vic akcnejsi. Diky za komentar a mej se krasne.
Great stretch routine.
Since you don’t really do that much cardio, your diet must be amazing.
I absolutley luvvvvvve ur videos u gve great advice
luv ya thnkz
Hello ZuZana, your workouts and stretching routine is kick ass! I’ve been using them for the past two weeks to get ready for a Brazilian Jiu Jitsu tournament in May…and I already see the improvements!!! Thank you ;)
From México:
Hi Zuzana… from now on, you are my personal trainer… 3 days with your workouts and Im feeling the difference.
You Rock!
Hi Zuzana,
I absolutely love this website and am obsessed with it : ) I also wanted to ask you a question that I couldn’t really find the answer to on the site (I don’t think). I’ve read in a lot of articles and heard from a couple dieticians that you should allow yourself one “free day” where you allow yourself to eat whatever you want? Because it shocks your body into the foods that you don’t eat during the week and then the next day you workout hard and eat healthy again? I understand it in my head but I can’t articulate it on here lol. Anyway, just wanted to see what your (or anyone else’s!) opinion is on this!
Thank you!
I played volleyball tonight, awesome improvement in my focus and coordination after working out with you for a couple months.
Then got home and stretched along with this video, because I was all tangled up hitching around with aches and pains (50+ years body) Wow hot diggity, I feel new !
Thanks so much for your stretching routine and solid coaching through each move.
My nutrition and water intake is getting more like yours every day. I love how my body is becoming mine again.
And what a hilarious comment on one of your videos – “Make him wish he hadn’t issued that restraining order” or something like that.
Nearly spit tea all over the desk. Hilarious. Still laughing.
You guys think of the howling good stuff. Triple win – Reality of daily dealing with human nature, crossed with world class fun coaching crossed again with focused accomplishment.
Thank you so much for your gift; example of healthier living for so many people.
May
thanks zuzana!