Feb 5 2010

Stretching Routine

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,



Around The Web
  • Rayca

    Cool story.

  • Christie

    Are the ugi balls squishier than the dynamax?  Ok that sounds wrong, but you know what I mean..

  • Christie

    Are the ugi balls squishier than the dynamax?  Ok that sounds wrong, but you know what I mean..

  • http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson

    I love this cool down! I do this every day after my workouts! 

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    I love the “Visit my blog it’s like chocolate that doesn’t make you fat.” That’s great :)

  • Maria

    Here’s a good tip: when doing the whole lifting knees thing make sure your knee isn’t under a table! I most people this would eb obvious but I had to discover it the hard way today when I was watching video and started energetically lifting my knees post work-out only to whack first knee off table. :( Now have nice big bruise.

  • Kirry

    I always do this routine after the work-out and I like it allot. Even when I’m at the gym, I do this stretching routine, because It’s so relaxing and soothing. Funny thing is; my cat runs out of the room when I start the daily workout.. prolly due to limbs flying across the room, but onces I start my stretching, he joins me and does his own kitty yoga on my yoga mat. This happens almost daily. ^^

    • Tyan

      Haha! My cat does this too! :)

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  • Nina

    Hi zuzana,

    how long did it tak you to get your abs and muscles? are the videos that you show enough to obtain the body that you have (which is great by the way).
    How many times should I workout in a week? i usually have one day of workout and a day of rest.

    Thks, Nina

  • Luisa of LA

    I wish there’s also some pictures of those stretching and name. That would be more helpful.
    Thanks again for your BIG help to ALL of us. Zuzana, Frederick and also Sean are the BEST!!!

  • indu

    hi zuzana,

    hi im from india….seen ur workout videos….really inspiring….m a beginner…thanx for all d videos

  • Vijay

    Hi Zuzana,

    I feel some pain in my hamstrings when I do some of the exercises, like the one leg triceps dip. I warm up and stretch after my exercise too, but the problem persists. Any advice?


  • nicole

    thanks zuzana!

  • May

    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.


  • Erica

    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!

  • Yadur

    From México:

    Hi Zuzana… from now on, you are my personal trainer… 3 days with your workouts and Im feeling the difference.

    You Rock!

  • MoRock

    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 ;)

  • 2fly2care

    I absolutley luvvvvvve ur videos u gve great advice
    luv ya thnkz

  • http://www.ajani.ca AJ

    Great stretch routine.

    Since you don’t really do that much cardio, your diet must be amazing.

  • Markéta

    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. :)

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

      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.

  • Asli

    Hi Zuzana,

    OMG i could hardly walk after doing your workout… then i stretched :)

    Thank you again… I consider you my personal trainer now.

  • parab

    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

  • Brit

    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.


  • Enrique

    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

  • buket

    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…

  • Blanca

    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.

  • Agnieszka

    Pozdrowienia i podziekowania z Polski

  • Lauma

    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!

  • JL

    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.

  • http://adamdouglasphotography.com Tiffany Stephens BODY SHOTS!!

    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?

  • Mark

    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

  • Lisa K.


    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.

  • http://myspace.com/akulas Akulas

    Thank you again Zuzana…

  • nmw.nmw

    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.


  • Jamie

    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.

  • Evie

    hey z
    i know you have coffee before your workouts but what do you put in it? skim milk? sugar?

  • Marius

    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.

  • Natram

    awesome :D

  • http://bodyblog.tv Lish Weese

    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~

    • Maya

      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.

  • http://bodyblog.tv Lish Weese

    Good Luck Tia! I think that’s awesome~

    • Tia

      So sweet of you to comment! Thanks Lish!

  • http://deleted Imro

    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

  • emily

    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.

    • Kyra

      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

  • http://www.bodyrock.com Bob Jahnke

    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,

  • B.A.

    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!


  • amy

    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!!!

  • Tia

    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!”

  • Angelina


    Along with your daily workouts do you also run? If so, how many times a week and for how long?

    Thank you,

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

      I don’t run, I just do my workouts.

  • Velina

    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:)))

  • Tia

    Hi Zuzana!
    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!

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

      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.

      • Weronika

        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?

        • Erica

          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!

  • http://lucky2505.jimdo.com Simone

    Hi Zuzana!

    I tried your stretching routine today evening. Honestly, I had to take a lot of time to calm down, so this one was just perfect. I had a very special, very, very, very intense workout today that I would like to share with you.
    First, I have to mention that I did my workout after 1 hour of power dumbell ;-) which was really hard and intense, too. But I was still highly motivated to do the workout I wrote down this morning. And here it goes…

    My “Kick your Ass” – Workout =):

    1. Squat + Side Kick, alternating sides, 20 reps total

    2. Kick Push Ups: Do one push up, hold the push up position and try to kick to the side. It’s really hard, so you can change the exercise: Lift your knee to the side after your push up instead of kicking.
    – 1 push up + 1 kick/ knee lift = 1 rep, do 20 reps alternating the sides
    (honestly, I had to do the last 40 reps on my knees because we did many bench-presses during the power dumbell ;-) )

    3. the Skater – 10 reps each side (love this one!)

    4. Jump Kicks
    little explanation: e.g. you jump off with your right feet, lift up your left knee and kick with the right leg – try to jump and kick as high as possible (but make sure that you’re adequately warmed-up, otherwise you can easily get a strain!!!)
    – 10 reps each side

    5. Sit Ups with Punshes: come up, push to the right and to the left and go down again = 1 rep, do 10 reps

    Wow, the workout was sooooo intense. I could not imagine how hard this would be. The hardest exercise were the push ups (after the bench-presses). But I completed every single rep *proud. You might notice that I do some kickboxing as well =)=)=).

    I completed this workout in 27min. The push ups took me a lot of time. If I had done this workout before power dumbell, I assume that I would have completed it in about 20-22min.

    Oh, and I did 5 round of the 5 exercises.

    Please try this one and I am looking forward to your comments.
    Besides, I am going to try your breakfast cake tomorrow =).

    Best wishes from Germany!!!

  • ironette

    LOL I love the it’s like chocolate that doesn’t make you fat :) u know what? u r right!!! Thnk u Zuzana 4 yet another awesome vid. :D <3

  • evelina

    hi Suzana
    i am studying Personal training, just have watched your stretching routine and noticed,that you did hyper extension of the neck- for the neck streching in the beggining of your session, which is not recommended- i was failed on my assessment on this…
    take care beautiful, eva

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

      Eva, it is recommended by some and not recommended by others. In my opinion this neck stretch is completely natural movement given that I sometimes do look up without even thinking that this movement is somehow unnatural or not recommended.

  • Kim

    Thanks a lot …great relief from my sore muscles …today i just did these stretching for 30 mins n feeling relaxed …:)
    Happy weekend to both of you !!

  • Linda

    Thank you guys for this video

    There is a link I thought might inspire you, Zuzana, and anyone else who is interested


  • Rebecca

    Thanks Zuzana and Frederick for sharing. If you don’t mind me asking, how old are you Zuzana? Hopefully I’m not being too nosey. I just turned 30 in Dec….woohoo!! Woop there she goes=)

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

      I still have something over 2 years before I turn 30 :)

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  • nikki

    so I have been following this clean diet for a week and half and i feel I have gained weight.

    this is what I use to eat before the clean diet
    B/F – Coffee with milk and a small biscuit
    lunch: an apple
    Dinner- i would eat a baked potato with fat free sour cream and a bit of cheese with some tuna or salmon

    now i eat
    for b/f -> natural peanut butter on toast with banana
    snack : half an apple with low fat plain yogurt
    lunch : salad (lattes, cucumber, a little avocado, a bit of walnuts and lemon juice for dressing)
    snack: another half of the apple
    dinner : half cup of rice with some chicken

    I am eating more now but i guess its healthier but then i am gaining weight i feel :(

    what do you suggest.

  • kayla

    how do you tell if you have a six pack? I have seen so many images with people who claim that they have a six pack but all of them look different. like some are really deffined and you can see each muscle then there are others that have flat abs and they arent so deffined but they all say they have a six pack.. Im trying to figure out if I have a six pack or not..personaly I think I have better abs than most of the people who claim to have a six pack.. thanx!

  • Jason

    If you are completely sedentary and have been for years would starting w/the warm-up and post-stretching be good to start with. I have no strength and literally can do little of any of the workouts. Not being lazy just not there yet. Do you have any suggestions for someone like me. Also when I did try the beginners workout you have I was really really sore for more than a week. I really would appreciate any advice, I am obese and depressed and ready to be healthy:) And I will do anything you suggest. Thanks

  • Daniela

    tak fakt nevim,zase tu muj komentar neni:((

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

      Tak jsem ho asi jeste necetla, nebo se ztratil ve spamu. Hlavu vzhuru! :)

  • Moe

    That was amazing. I know you get a lot of comments for your beauty, physique and fitness. But, you are also an amazing instructor and your tone of voice and way of talking for this workout was so soothing.

  • Sölve

    Hey Zuzana,

    I love your workouts and i try to do your workouts every day and its very amazing how efectiv your workouts are!!! My quaestion is, where do you by your unbelivable beautiful and implementable workout tops. I like it very much that it´s possible to lock it in front and don´t have to pull it over.

    It will be very nice if you would answer me!!!

    Thanks :-)


    • Frederick

      Hi Solve,
      Most of Zuzana’s tops come from lululemon. I wish I had a dime for every time I write that word :)

  • Maya

    Hey Zuzana!
    I have a question about breast implants (hope I’m not being inappropriate).
    I don’t know any woman who did it, so I have to ask you.
    I lost all of my boobs when I started working out. I don’t have anything left, seriously. And it’s really hard for me, I don’t feel like a woman, I don’t feel good about my body at all because of that. I have to get the implants cause this is killing me, but I’m so afraid. I would like to hear your experience if you don’t mind talking about it. If you do, just forget I even asked.

    I like watching you on YouTube and I like visiting your blog when I have little bit more time. You inspire me a lot. Thank you!

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

      Hi Maya,

      I have talked about this many times, but probably haven’t read every comment on the site :) For me it was very very painful experience and I couldn’t exercise properly for a very long time, so I got overweight in a few months. I thought that it would give me more self confidence, but I realized that it had nothing to do with it. I am not complaining about my chest at all, I like the way it looks and the way my clothes fits, but I can tell you that if I had to go back and make the decision again, I would not undergo that kind of pain. I know how you feel and that you don’t want to do it because of other people, you want to do it, because you want to like the way your body looks. Make sure that you think this through and that you make the right decision.

      • Maya

        Thank you for being so open and honest. I do take this very seriously and I will think very clearly about it.

        And I have a suggestion to make, I saw your video about anti wrinkle cream. I think that you should do facial yoga instead. It takes just a few minutes and it’s pretty logical that we have to workout face muscles as well. I’m young so I can not say it works but my face is much more toned and defined and I never have bags under my eyes anymore.

  • jeff

    ME AND MY COUSIN HAVE RIPPED SIX PACKS because of you!!!!!!! We watch you all the time, and tell everyone about your site hoping they will be inspired as much we have been. We want to know if we can meet you and freddy at the end of the year when we come to europe???? nothing would make us happier than taking pictures with you and some autographs!
    we havent planned which month, it might even be early next year….please reply and thank you for everything!!

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

      Autographs? I don’t know what to say :) I don’t want to be rude, but I just really don’t know how to react to this.

  • Angelina

    I am a YouTube subscriber. I just recently found out about your workouts from another YouTube channel called Kimmaytube (she mentioned you were one of her favorites). I just finished your summer workout routine 1 and 2 along with the stretching. WOW! I am smoked! I am so happy about this site because I find myself getting bored very easily in the gym lately. I am also looking forward to trying all the recipes. I will be doing the chicken dish later today and the bread cake.


  • Naama

    I suffered from an injury for the past three weeks.
    I did so many push ups, I guess beyond what my body wanted, and with no preperation (a stop for 20 p-u every hour at my office work) the problem was that I felt soreness in my back little by little, and it didn’t stop me. a week after working out with a really sore back got me seriously handicap.. I really felt miserable. I couldn’t even get in or out of the bed without feeling pain all over. I couldn’t wear my coat without feeling my back tear apart. when I started to feel breathing is a problem I went to the doctor. it turned out that my whole back suffered from a infection that clunched also my front muscles :( .
    I’m still recovering, and I still don’t know what to do and how to get back on track. the doctor gave me “Arcoxia” and I’m feeling much better, but I still feel pain when I try to workout. :( am I getting old? I’m not even 29.
    all my muscles are not the same anymore. it’s depresing.

    the stretching routine is very relevant. I used to do stretching before and after workouts, before I started to do your workouts… what I liked about your workouts is that they are short in time. but adding stretching before and after,which is – now I know why – very important, makes them so long. ahh… I guess it’s a must.

    do you have any advice for me? did you ever hurt yourself them same?

  • Ivana

    thanx Zuzana! You are so amezing!

  • Lisa

    Omg, I started laughing when I watched this video. I have been following your workouts since Nov. and I’ve always done my own stretching routine and it is ALMOST exactly like this…only two minor differences…I don’t do the frog stretch, I do another similar stretch and I also do the cobbler’s pose to stretch my inner thighs. I used to be a group fitness instructor and this was essentially how I ended every class. It is an absolute must to stretch after any workout.

  • Ashley in Sweden

    OMG, thanks so much for this stretching routine. It’s exactly what I needed today :)

  • ZAR

    hi zuzana
    i want ur help plz tell me which type of exercises i should do to gain my weight?i m v skinny i want to gain my weight…my weight is 35kg i m 20yrs old and my height is 5’3….and also tell me what i should eat? plz plz plz help me out….i shall b v thankful to u…do reply me ok
    take care

  • Ruth

    Hi Zuzana and Frederick,

    I did this stretching routine right after I repeated the Body Burn workout from last December. I don’t stretch nearly enough and this was terrific! I feel very energized yet also relaxed and ready for my day. Thanks for all you do, I’m totally addicted to your site and workouts, lol!!

    I’ve finally gotten control of my eating and am beginning to see my abs again, thank you, thank you, thank you! You guys have been such a huge help and inspiration to me!!



  • http://facebook.com Todd

    Please remind me about the stretching I am not doing yet it will make me feel guilty and I should. I want to thank you both again, I really do look forward to your post every day THANK YOU. You motivate me and I appreciate it and the people that come to your site and make comments that are fun to read and sometimes so passionate it’s funny and even the bad ones. I also want thank Carla for her comment yesterday and the one from Marinaki was good to she was so fired up(haha) good for her.

  • Niki

    Thanks Zuzana,your streching routine is great!!xXxX
    Have a nice weekend!!:)

  • nohelia

    its a nice stretching routine!
    tnks zuzzz!

    =) have a nice weekkeennddd!

  • Hanka

    You’re so flexible!
    I bet that you’d blow anyone’s mind with your perfect body if you showed up in a yoga studio. They’d think you’ve been doing it for years ;-)

  • Eva


    I had a question about stretching (I see all the questions you receive each day so it’s ok if I don’t get an answer, of course!) :

    Can I do my workout, take a shower and then stretch??

    I like to stretch and rest when i feel fresh and cleaaaan! :)

    I wanted to say, you’re like a… spring… Aagh, I don’t know how to say it in english… I try : working out with you is not a purge but a real pleasure, really! And I wanted to thank you (you two) for that.

    You make me love sweating :)

  • Pati

    Ah, I’ve never been a fan of stretching but I do realize how important it is :/. Thank you Zuzana for sharing your stretching routine and encouraging us to stretch after your killer workouts! You’re awesome! :)

  • Jennifer

    HI Zuzana,

    Thank you so much for all you do. I have been doing your workouts for 2 weeks and can already see tremendous results. I feel stronger and look better. I did your fat slaughter workout this morning (it was brutal-but I loved it)- so now I look forward to doing this stretching workout! Have a great weekend and I’ll be working out with you next week!!

    Thank you again!!

  • http://deleted Imro

    Oh almost forgot to type: Give you work-out lessons in your country? Do you have a gym for your own? May i ask which country do you live?

  • http://deleted Imro

    WOW! Zuzana, i love it the stretching routine,you’re a wonderful inspiration-sourch,i thank you Zuzana:D


  • Stephanie

    Have you ever tried yoga? I do yoga for 30 minutes after every workout. I think you’d be a natural! Thanks for all of the great videos! You keep me in check. =)

  • Alexandr

    Hi, Zuzana.
    I`m very glad that find your site. You are the best.
    You help me raise my self discipline. Besides, you help me teach english. I listen to you and read your comments. And you are very beautiful. My qestion is: what do you think about contrast shower (combination warm and cold water)after workouts.
    Thank you very much.

  • Gerri

    Great stretching!!
    Thank you for sharing your strength with us, you are beautiful inside and out!!

  • Weronka

    so you do 5-10 minutes warm-up, then your 15 – 25 min. workouts, and then 10-15 min cool-down/stretching. So you just need 30-50 minutes 5 times a week for your fitness-workouts completely. That sounds human. I always thought that you do JUST these 20 min workouts (without warmup) and make just 1-2 minutes cool-down (walk on the place, drink some water..) and go immediately under the shower.
    You look greater than the last summer!

  • Katti (Montreal)

    Sozana in one of your program You said you were fat How did you decide to cange and give up on sigaret ?
    Do you have any pic from that time?
    You are really nice and have a grate body. You are hard working and deserve that dear.
    Thanks for sharing these amazing program and information with us.

  • Runya

    You look energy today. I was waiting for your stretching routine. thank u.

  • Fran

    hey! loved the routine!

    just wondering, do you know anything about dynamic stretching? i think it comes incorporated during exercises, but not sure… would be nice if you could show some!

    but thanks for this..!

  • Stania

    Ahoj Zuzi
    Mam jeste jeden dotaz jaky mas nazor na bezici pas.
    Dekuju a cauky

  • Gabby15

    yay im first to comment hi im 15 and i really am thankful to this website your an inspiration not only because your beautiful but because your strong and i really want to be like that one day
    how long did it take you?

  • Loubna

    Thanks for the very nice Stretching . It is veryyy very good one.

    Just to confirm to me. Does streching help keep balance in some of the pilate excercice. because sometimes I find myself not really keeping my balance.

    If not, what is really good to keep balance? breathing in and out ? !! please give me more details about keeping balance

    Thanks in advance.



  • Anna

    Nice stretching. Im doing something like that after each of my workout, but shorter

  • http://www.facebook.com/carlanunesdacosta?ref=profile Carla

    Cool, this looks like something I’d also like to do on my rest days :)

  • Stania

    Ahoj Zuzko a Frederick
    Ja sem se chtela zeptat delas yogu jako deni workout a nebo to mas ten strecing misto yogi a nebo to delas kdyz mas den off mne yoga prijde stejne narocna jako normalni workuot a vidim ze dost prvku s yogi mas ve strecing.
    Dekuju a budu se snazit dodrzovat po cviceni strec ja sem vzdycky rada ze uz to mam za sebou a muj syn mi to nedela vubec jednoduchy ale jak jsi rekla je to soucast celyho procesu.
    Dekuju a cauky

  • Lila

    It’s nice to watch you when you move so gently and smoothly… I really must improve my stretching routines, I do them too quickly, which I know is no good, but everyday I have so little of time for working out… Thanks for another inspiration ;)

  • maryna

    Hi Zuzana! Stretching is very good!! Say you’ve been a yoga lessons??? or self-stretched ????? Maybe you should open a special blog on the lessons of stretching for beginners …. After a good streamer enables all cardio and power load is much more precise and more intense …. What do you say??

  • Oli

    Ahoj Zuzko,
    ja uz si vazne nevim rady. Snazim se behem celeho dne dodrzovat male porce kazde 2-3 hodiny (do 19:00), cvicit, dle tvych zasad, ale vecer mam problem. Vzdycky mam obrovskou chut k jidlu (obzvlaste, kdyz jsem ten den cvicila) a vetsinou na sacharidova jidla – pecivo, cerealie, spagety… nevim, co s tim mam delat, nikdy to nezvladnu. Opravdu mi to hodne vadi, protoze bych chtela zhubnout deset kilo, ale timto se to porad kazi. Mohla bys mi poradit, co se s tim da delat? Snazim se hodne trenovat, ale kvuli tuku, ktery me obaluje to ani nejde poznat. Nemohu se nikdy zbavit toho tuku, protoze se vecer vzdy takhle prejim :( Dekuju moc za radu.

  • Tanya

    Thanks for posting the Stretching routine. I do yoga after every “Zuzana’s workout,” with many of the exercises looking exactly the same as in your routine. And my standard warm-up routine was very much the same as yours.

  • Paul from Malta

    Thanks for all you’re doing Zuzana!

    I always learn something new every time I visit this blog and the best thing is that you do not expect anything in return from us! You are truly unique so be proud of who you are! :)

    Well done and i thank you – We are all grateful!

  • Shine

    This stretch routine made me very comfortable after my workout, usually I sit down immediately right after I workout. (Is that bad for you? People say it’ll make your thighs larger.) Also I have a suggestion, could you possibly post a list of the types of food that have protein, fat, carbs etc. because I’ve been looking through your old diet posts (yes there are people like me who still view them, so don’t delete any!) and trying some of the recipes but I also wanted to start using what I usually bring home instead of buying something just for the specific recipe. Thanks!