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



526 comments on “Bunny Slope Beginner Workout Program”

  1. private avatar image
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    Private  | 

    I just finished Day 3. I really felt all the exercises even though I used empty tequila bottles. The key I think was the constant reminder from Zuzka about which muscles to squeeze and when. I really broke a sweat. Tomorrow I shall try weighted. I found I rest better too at nite after these.

  2. private avatar image
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    Private  | 

    I AM NOT SURE IF I AM COUNTING REPS CORRECTLY..

    • private avatar image
      Private

      Private  | 

      hey,
      i think there is a mistake here, repetition means the number of times you perform the movement within an exercise, eg Plank up x 10 = 10 reps…
      while set means how many times you repeat an exercise, eg plank up x 10 repeated once counts as 1 set (you completed the 10 repetitions of plank up once).
      in my understanding the correct word would be “set” not “reps”. hope i could help 🙂

  3. private avatar image
    Private

    Private  | 

    Yes, the rep counts can be confusing. Even when it shows how many reps Zuzka did, it gets especially confusing when it goes into doing 6 sets of 5 reps each leg sort of thing. Please help. A lot of us seem to be confused.

    For example if you do six sets of 5 reps on each leg does it count as 60 reps. So if you do this three times in an amrap it will be 180 reps?

  4. private avatar image
    Private

    Private  |  Croatia

    Sometimes I feel confused too about counting reps, but I don’t care anymore 🙂
    I know how I count for myself no matter what the % is because it site average. (I don’t want to be better than someone that I don’t know or someone that do workout with more weight then me or can/can’t do proper form or something else).
    When I do exercise next time I compare to my last time and that is what is important to me, to be better then last time I did that exercise.
    If you know that you count something as 1 rep or 10 or 60, count it next time in the same way and you can compare it 🙂
    I’m on beginning of week 5 ( I don’t do workout every day, Sunday is my rest day) and I feel great!

    • private avatar image
      Private

      Private  | 

      Zvjezdana, do you see any progress with these workouts? I used to do 30ds,21dfix, but since I have issues with my knees I can’t jump or run every day + I hate cardio. Currently I’m on day 5, I feel a bit of a burn, but not too much, some days I might do double workouts… Just wanted to see if you can see progress with these slower paced workouts, because I don’t believe that I can keep up with other Zuzkas workouts…

      • private avatar image
        Private

        Private  |  Croatia

        Definitely! I also did double workouts on first and second week, but than I got to Bunny Slope 9 and that hit me hard:D Now I do one workout per day but I have days when I have more energy than I do two workouts but other one is one that is easier for me. I didn’t weight myself when I started but I don’t trust scale 🙂 I measured myself on first day and around end of week 4, On every segment I lost around 1,5 cm. (I measured waist (around belly button), lower waist (my target), butt, quadriceps and calves) I know that I’m around 62-65kg and 173cm. To be honest I didn’t change my diet (I eat everything 😀 ) so if you incorporate good diet you will definitely see more changes 🙂

  5. private avatar image
    Private

    Private  | 

    Coming back after taking some time off been focusing on yoga the end of last year. Ready to add strength training back into my routine.

  6. private avatar image
    Private

    Private  | 

    hello I have a question,
    after a long break from exercises wants to go back to the exercises, but I have a large overweight. Is this your desired program will be to begin to lose weight.

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      This program will get you started. Help you to stay consistent with daily exercise. If you haven’t been active at all and this program provides more movement for you than you’re used to, then you might expect some weight loss if you also adjust your diet. This program will help your body to get stronger for more advanced workouts in the ZGYM that will get your heart rate up and help you with weight loss.

      • private avatar image
        Private

        Private  |  Hwasun, Jeollanam-do, South Korea

        after just completing week 1 i’ve lost an inch off my hips and a bit less round my arms and thighs. Cant wait for the real intensity to start after this program. Loving it.

      • private avatar image
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        Private  | 

        You are beautiful woman, when I look at your fashion foto I wanna look like you -be strong healthy and buy a new nice clothes. 🙂 I have a big hope that zgym will help me whit my dream 🙂

  7. private avatar image
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    Private  | 

    Wow, feeling energized.

    I have a questioning have bad wrists from typing andbad knees from skiing!!.. So the pushup and plank positions together with any position which involves direct knee pressure are all really painful!. Any modifications to try??? Trying to strengthen my knees but a long process. Thanks xxx

    • private avatar image
      Private

      Private  | 

      Hi Fay,

      I have no idea how much pain you’re in and I’m no expert. I have no advice for your wrists but I keep a slim but firm pillow with me when I do these work outs and every exercise that I have to be on my knees, especially one knee at a time, I just slip the pillow under my knee and I can do it. I don’t think I would have been able to get through them otherwise.

      You should definitely ask your doctor about your wrists.

      • private avatar image
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        Private  | 

        Thank you. Will try the pillow trick. The wrists asre just yeasrs of doing admin however trying to avoid the docs as the next discussion is carpel surgery 🙁 🙁 🙁

  8. private avatar image
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    Private  | 

    This program is great so far. I was in an accident last year and have been struggling to find something to help me get back into working out and this is great! Thanks!

  9. private avatar image
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    Private  | 

    I noticed on workout #12 it says 15 reps for the last two excercises, but in the video she does 10… There are a few workouts where there are some errors in the amount of reps…

  10. private avatar image
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    Private  | 

    Hi ,
    If you donot have a swiss ball, can you please tell me a substitute of it .

    Thanks.

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Depends on what the exercise is. If I use the ball for some leg elevated exercises then you can put your legs up on a chair instead. Some exercises are specific to the swiss ball and can’t be substituted. You can do an entirely different exercise for the same muscle group. However if you decide to get into shape and follow these programs, I strongly suggest you get the equipment needed, as it’s going to be a lot easier and more enjoyable for you to follow instead of constantly wondering about substitutes. I pick equipment that is affordable and easy to find online or in sporting goods stores.

      • private avatar image
        Private

        Private  | 

        Thanks…

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