Bunny Slope Beginner Workout Program

This is a workout program for complete beginners. No previous experience with exercise needed. It’s composed of low impact exercises at an easy-to-follow pace. Recommended for overweight individuals or anyone coming from a sedentary lifestyle.

You’ll need access to basic exercise equipment to start: 3lb dumbbells, exercise mat, power bands and exercise ball. I do recommend increasing the weight of your dumbbells throughout the program to increase intensity along the way, this will help you make significant progress and see incredible results in the end.

This program is progressive. You start with the easiest workout and as you’re building more strength and stamina your training becomes more challenging.  Throughout the weeks you’ll repeat some routines you’ve already done, this will serve you not only as an active rest day, but also to help you notice your improvement in overall conditioning.

This program doesn’t include any rest days because it’s not a program that includes any high intensity interval cardio or heavy lifting. Daily exercise is very beneficial and will build a strong foundation to further your progress in fitness long after you finish the program.

Once you complete the last workout in this program, don’t let your hard work go to waste and make sure you continue your progress. Where to go from here? I suggest you to really commit and take the next step towards getting into the best shape of your life, and sign up for the CARDIO & STRENGTH STARTER PROGRAM.

Note: Please log in to start the program. The Bunny Slope Beginner Program is free for everyone, but all other programs require the purchase of a membership.

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Program Schedule

Done Day Workout Reps/Time Fitness
Day 1 Bunny Slope Workout #1
Day 2 Bunny Slope Workout #1
Day 3 Bunny Slope Workout #2
Day 4 Bunny Slope Workout #2
Day 5 Bunny Slope Workout #3
Day 6 Bunny Slope Workout #3
Day 7 Bunny Slope Workout #1
Done Day Workout Reps/Time Fitness
Day 1 Bunny Slope Workout #4
Day 2 Bunny Slope Workout #4
Day 3 Bunny Slope Workout #2
Day 4 Bunny Slope Workout #5
Day 5 Bunny Slope Workout #3
Day 6 Bunny Slope Workout #4
Day 7 Bunny Slope Workout #5
Done Day Workout Reps/Time Fitness
Day 1 Bunny Slope Workout #5
Day 2 Bunny Slope Workout #6
Day 3 Bunny Slope Workout #4
Day 4 Bunny Slope Workout #6
Day 5 Bunny Slope Workout #7
Day 6 Bunny Slope Workout #6
Day 7 Bunny Slope Workout #7
Done Day Workout Reps/Time Fitness
Day 1 Bunny Slope Workout #5
Day 2 Bunny Slope Workout #8
Day 3 Bunny Slope Workout #7
Day 4 Bunny Slope Workout #8
Day 5 Bunny Slope Workout #9
Day 6 Bunny Slope Workout #8
Day 7 Bunny Slope Workout #1
Done Day Workout Reps/Time Fitness
Day 1 Bunny Slope Workout #9
Day 2 Bunny Slope Workout #10
Day 3 Bunny Slope Workout #2
Day 4 Bunny Slope Workout #10
Day 5 Bunny Slope Workout #11
Day 6 Bunny Slope Workout #3
Day 7 Bunny Slope Workout #11
Done Day Workout Reps/Time Fitness
Day 1 Bunny Slope Workout #12
Day 2 Bunny Slope Workout #4
Day 3 Bunny Slope Workout #13
Day 4 Bunny Slope Workout #12
Day 5 Bunny Slope Workout #5
Day 6 Bunny Slope Workout #13
Day 7 Bunny Slope Workout #14
Done Day Workout Reps/Time Fitness
Day 1 Bunny Slope Workout #6
Day 2 Bunny Slope Workout #15
Day 3 Bunny Slope Workout #14
Day 4 Bunny Slope Workout #7
Day 5 Bunny Slope Workout #15
Day 6 Bunny Slope Workout #16
Day 7 Bunny Slope Workout #8
Done Day Workout Reps/Time Fitness
Day 1 Bunny Slope Workout #16
Day 2 Bunny Slope Workout #17
Day 3 Bunny Slope Workout #9
Day 4 Bunny Slope Workout #18
Day 5 Bunny Slope Workout #17
Day 6 Bunny Slope Workout #10
Day 7 Bunny Slope Workout #18
Done Day Workout Reps/Time Fitness
Day 1 Bunny Slope Workout #19
Day 2 Bunny Slope Workout #20
Day 3 Bunny Slope Workout #11
Day 4 Bunny Slope Workout #19
Day 5 Bunny Slope Workout #20
Day 6 Bunny Slope Workout #12
Day 7 Bunny Slope Workout #19
Bunny Slope Workout #20

Comments



522 comments on “Bunny Slope Beginner Workout Program”

  1. private avatar image
    Private

    Private  |  Jacksonville, Florida, United States

    Just finished workout #5 and not gonna lie, these AMRAP workouts kick my butt. It’s nice and challenging though, and I can feel my body getting stronger! 🙂

  2. private avatar image
    Private

    Private  |  Germany

    Did the #7 and #5 in a row today, because i have been on the road all day yesterday and couldn´t do my workout. Used a 6 kg kettlebell and I´m really sweating !!
    I feel definitely stronger after 3 weeks daily workout. Lost 3 pounds on the way 🙂

  3. private avatar image
    Private

    Private  | 

    Hello, does nybody know if we can rest 1 day a week?

    • private avatar image
      Private

      Private  | 

      I would say it isn’t advised that you skip a day. I believe this program is to help people get into a routine of being active every day. In her Bunny Slope #2, she mentions even if you are sore, you should still have an active rest day (lighter workout) to heal better. You may want to just go at a slower pace and really focus on your form, rather than take a full day off. If you are just sore or tired, you may actually physically feel better by keeping on track with the program, along with having that sense of accomplishment. Obviously, if there is a serious health concern and you need to take a day off, you may want to check with your primary care physician to make sure everything is OK. I hope this helps.

      • private avatar image
        Private

        Private  | 

        Oh, true, Thank you 🙂
        I’m starting the 4th week and just skipped 1 day that I felt bad 🙂
        I feel so happy with the results, but when I told my family that was every day workout, they said that I had to rest the weekend. . . so, Ill do it every day thanks

        • private avatar image
          Private

          Private  | 

          So very welcome! That’s great, keep up the good work! Aren’t the results awesome?!

          If the workouts are super intense/long/heavy lifting, rest is good, but like Zuzka says, it is so much more helpful to your recovery to have an active rest day, than a day of no activity/light exercise at all.

          Have a great day and a fun workout!

          • private avatar image
            Private

            Private  | 

            Heheheh, Thanks you too

    • private avatar image
      Private

      Private  |  Toronto, Ontario, Canada

      I read no rest for this program

    • private avatar image
      Private

      Private  |  Surrey, British Columbia, Canada

      I had to skip two days because I had done something to right side of my stomach during #5 and it was so painful that I couldn’t move my leg or sleep at night. Thank God back to my routine now since yesterday

  4. private avatar image
    Private

    Private  | 

    Hello;

    Apparently I am not counting my rep correctly. I am counting as how many times can I do all of the exercises in 15 minutes. Now I see it that Zuska had 108 reps. Can someone teach how to do this? Thank you

    • private avatar image
      Private

      Private  | 

      Some of the AMRAPs are a little easier to figure out than others. I can only assume that however we count and document, as long as we are seeing improvement, we’re good to go. #6 is a tough one to calculate (for the life of me, I couldn’t figure out the math) and I am using the breakdown MRSGORE posted February 1, 2017.
      #4 is a little more straight forward:

      1. Weighted curtsy lunge to calf raise 10/10 = 20 reps
      2. One leg bridge to Windshield wiper 10/10 = 20 reps
      3. Horizontal Scissors x 20 = 20 reps
      4. One leg kneeling push up x10 alt = 10 reps
      5. Butterfly x 10 = 10 reps

      Total = 80 reps per round

      • private avatar image
        Private

        Private  | 

        Thank you. I am very knew in all of these. I absolutely love this program. Zuzka exercises are perfect. The way she explains makes me feel at easy. Cannot wait to finish this program and move to the next one.

        • private avatar image
          Private

          Private  | 

          I recently heard some clarification on how she counts reps in Bunny Slope #7. She counts one combo as one rep. So when you get to Bunny Slope #6, the total reps for one round of exercises is 53. I hope this helps clarify things for you. Have a great day!

    • private avatar image
      Private

      Private  |  Washington

      My method, I just count how many reps more each round that I do than Zuzka and total at the end on top of whatever she lists. While she is explaining an exercise, I just keep doing more reps and usually in increments I can remember. Nothing has to be exact and perfect. The point is that you are exercising, keeping correct form, keeping in habit of exercising, and getting your heart rate up!

  5. private avatar image
    Private

    Private  | 

    Just finished 1st week and I feel really good. The exercises are awesome. Cannot wait for the 2nd week. Thank you Zuzka. You are my favorite “virtual” trainer. ☺

    • private avatar image
      Private

      Private  |  Mexico, mexico

      Hi I am on week 8 and just can say that all the program is amazing and you can realize your progress every time you go back to the first routines. You will work your entire body and the results are incredible. Sometimes after a hard day it’s difficult to start but when yo finish your routine you feel so great that I could say it is addictive, besides you don’t need too much time so… Let’s keep working!!

  6. private avatar image
    Private

    Private  |  Washington

    Ok, can anyone guide me on how you’re logging dumbell weight? I have been logging just the weight of one dumbbell, but usually use two in my workouts. Should I be logging total weight? Guess that makes more sense.

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