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.
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!
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!
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.
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.
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??
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 ;)
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
Cool, this looks like something I’d also like to do on my rest days :)
Nice stretching. Im doing something like that after each of my workout, but shorter
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.
Cheers,
Loubna
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?
Ahoj Zuzi
Mam jeste jeden dotaz jaky mas nazor na bezici pas.
Dekuju a cauky
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..!
You look energy today. I was waiting for your stretching routine. thank u.
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.
Kiss
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!
Great stretching!!
Thank you for sharing your strength with us, you are beautiful inside and out!!
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.
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. =)
WOW! Zuzana, i love it the stretching routine,you’re a wonderful inspiration-sourch,i thank you Zuzana:D
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?
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!!
-Jennifer
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! :)
Hi!
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 :)
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 ;-)
woww
its a nice stretching routine!
tnks zuzzz!
=) have a nice weekkeennddd!
Thanks Zuzana,your streching routine is great!!xXxX
Have a nice weekend!!:)
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.
Thanks,
todd
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!!
Best,
Ruth
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
OMG, thanks so much for this stretching routine. It’s exactly what I needed today :)
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.
thanx Zuzana! You are so amezing!
Hi,
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?
Hello,
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.
Thanks!
Angelina
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!!
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.
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!
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.
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.
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 :-)
Sölve
Hi Solve,
Most of Zuzana’s tops come from lululemon. I wish I had a dime for every time I write that word :)
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.
tak fakt nevim,zase tu muj komentar neni:((
Tak jsem ho asi jeste necetla, nebo se ztratil ve spamu. Hlavu vzhuru! :)
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
hey,
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!
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
for
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.
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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=)
I still have something over 2 years before I turn 30 :)
Thank you guys for this video
There is a link I thought might inspire you, Zuzana, and anyone else who is interested
http://www.lifeoptimizer.org/2007/08/02/30-ways-to-increase-your-mental-capacity/
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 !!
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
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.
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
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!!!
=)