Stretch and Tone III Workout with Zuzana
September 23, 2009 – 4:38 pm
“The first exercise in this part of the workout is the bicycle. It’s a great exercise that strengthens your core, the back of your legs and also stretches your hips and thighs at the same time.
- Start laying on your back, and then lift your hips and feet up towards the sky using the power of your core muscles.
- Support yourself in this position with your hands placed on your hips.
- Start the pedaling by bending one knee and driving the heel of the foot towards your butt as if you were trying to touch your toes to the floor.
- As you bring the knee towards your chest, let your other leg to stretch down towards the mat and imagine that you are trying to keep your feet on the pedals of a large bicycle.
- Keep your abs engaged and pulled in to keep your hips lifted up without sinking into your wrists.
- Perform 3 reps of this movement as shown in the video, take a short rest, and repeat the set one more time.
After this exercise you are going to get up on your feet and complete another set of the cardio exercise. I am doing 30 reps of the front pendulum with the 10lbs clubbell but as I have mentioned before, you can do another exercise with other equipment for the cardio set.
The second exercise on the mat is a shoulder bridge. This exercise provides a nice stretch for your legs and hips and works your abs, butt, thighs and the back of your legs.
- Lie on your back with your knees bent and your feet flat on the mat.
- Keep your knees hip width apart, squeeze your butt and lift your hips up towards the sky placing your hands on each side of the back of your hips for support.
- Your elbows should be directly under your hands.
- Squeeze your butt and engage your abs.
- Stretch one leg out towards the mat with your toes pointed and kick the leg up as high as you can while inhaling.
- Flex the foot at the top of the movement and exhale while lowering the leg and stretching it out of the hip until the heel touches the ground.
- Don’t rest your leg on the mat.
- As soon as you feel your heel touching the ground point your toes and kick the leg back up.
- Keep your abs and butt contracted throughout the entire movement.
- Do 3 reps for each leg.
- Take a short break and repeat the whole set one more time.
Do another set of cardio exercise to complete the 3rd part of this workout. I am doing 30 reps of the front swing and hand switch with the 10lbs clubbell. Enjoy!” - Zuzana.
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