Bunny Slope Beginner Workout Program

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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

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Comments



664 comments on “Bunny Slope Beginner Workout Program”

  1. private avatar image
    Private

    Private  | 

    I just finished week 9 day 1 and I can’t believe I’ve got this far. I can keep up and sometimes beat my own times but it still remains somewhat difficult. I’m both looking forward too and a little scared of starting the 12 week strength and cardio program. I’m sure if I give it my best effort I’ll get through and be very happy with the results.
    I’m so buying a hoodie in every colour if I do!

    • private avatar image
      Private

      Private  | 

      Hi, I am right there with you. I’m finishing week 7 and couldnt agree more. I can keep up, when repeating workout for the next time, can do even better (a little, but its still a progress). But these last workouts (from nr.14 up) I can barely breathe. It wont stop me, but just wondering what will I do on the next program.
      Good luck to you and hope you get those hoodies 😉

    • private avatar image
      Private

      Private  | 

      Congrats!
      Did you see changes on your body like strength, weight loss, and that stuff?
      I am just starting and I want to hear from somebody that it works hahaha, thanks.

      • private avatar image
        Private

        Private  | 

        Thanks to everyone for all the encoragement! DZANKY, I just completed week 2 day 2 of Cardio and Strength for beginners. Just 5 days and 10 weeks until I order those hoodies!

        ALE8A, to answer your questions about the bunny slope workouts and what it did for me: I immediately got stronger, I could feel my muscles throughout the day as I moved around. I wasn’t changing my diet for the first 5 weeks. I only wanted to commit to working out everyday, just to get used to it. Although I didn’t lose weight, (or maybe I lost some fat and gained some muscle) my clothes started feeling looser.

        Finally, week 7 day 1, I decided to change my diet. I had been eating out at pubs a lot after work, drinking beer, wine, and eating stuff like sweet potato fries with a club sandwich. I switched to low carb and lost about 12 to 13 pounds in the last three weeks of the bunny slope program. The bunny slope workouts are to prepare you for the Beginner Cardio and Strength. I just started week two of Beginner Cardio and Strength and I honestly don’t think I would have been able to get through it without doing Bunny Slope first. To be honest, I wasn’t in the mood to work out and eat well. I had gained weight about 5 years ago, and really didn’t feel like doing anything about it, yet was stilled depressed about it. Promising myself to do just the Bunny Slope workout everyday, without committing to dieting or even committing to committing was the best thing I could have done. Although I felt better right away, it wasn’t until about week 5 or 6 that I felt like I could really go on with this.

        Now that I’m stronger, more confident, 20 pounds lighter and finished a 9 week program and started week 2 of a 12 week program which will bring me to the beginning of spring even stronger and slimmer, I can say that it works! Just know that the bunny slope program is a prep course, hence the name. If you want to be stronger it will make you stronger. If you want to lose weight, it will really only help if you are eating healthy and the right portions. But if you just commit to it and support the workouts with a healthy diet the 9 weeks will be over, you’ll be both stronger and feel better and you’re on your way to serious fat burning, body toning. You will know you can achieve what ever else you want with these programs. It’s pretty awesome.

        • private avatar image
          Private

          Private  | 

          Way to go!!

  2. private avatar image
    Private

    Private  | 

    work out number 20 is killing me. KILLING ME. I can only do two rounds.

    • private avatar image
      Private

      Private  | 

      Same here! I can only get through two rounds, but I did do those two rounds in less time on day 5 Woohoo 🙂 I figure if I am making progress and still loving it (even if I’m on the floor panting and holding my poor abs lol) than that’s all that counts! Hooray for us!!

  3. private avatar image
    Private

    Private  | 

    the starting of this was very easy for me, i feel i may complete just start with the cardio and strength. not challenging enough for me. i need to sweat and feel the burn. i used to do insanity so this was very very easy.

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      You should try the No-Equipment Needed Workout Program. It’s all just bodyweight, but you’ll be definitely sweating.

  4. private avatar image
    Private

    Private  |  Prescott, AZ, USA

    It’s nice to read the comments about the improvement over time. I’m just getting started on Day 1, it wasn’t too challenging but the abs definitely got dusted off with those crunches! I’ve tried home workouts (and the gym) in the past and I have a problem sticking to the programs. Zuzka has inspired me since her BodyRock days and watching some of the programs she has available on this newer venture of hers, and reading the success comments, makes getting back in shape seems much more attainable. Plus, she’s so damn graceful to watch! It’s good to have a goal. 🙂

  5. private avatar image
    Private

    Private  | 

    Finally done the bunny slope series. I have to admit I cheated on the last day. After round one of workout 20, my back started hurting. It’s the hardest workout for me so far, but I don’t want to start again. Plus I’m sweaty and breathing heavily so I still got a workout. I’m going to start the cardio and strength program tomorrow and maybe once a week try to get through bunny slope #20.
    #20, you are now my enemy. I WILL kick your ass!

  6. private avatar image
    Private

    Private  |  Germany

    Hello there,
    just started the bunny slope program two days ago, after neglecting my body fitness somewhat scandalously these last four years.
    I used to do the workouts with Zuzka during her bodyrock time. I´m a great fan since then !
    Nobody ever got me trying so hard and getting so good results !!
    Thanx Zuzka and team !!

  7. private avatar image
    Private

    Private  | 

    Just finished day 2-I’ve been wanting to do Zgym for awhile, but I bought some of the DVDs and they were way too hard for me on my joints and stuff. I’m excited to see Z has some low impact workouts in her library now. After I get through Bunny Slope I’m doing Z gym. I love that I can access it from my laptop when I travel. I’m long overdue for this.

  8. private avatar image
    Private

    Private  |  Toronto, Canada

    is it possible to remove a program from my dashboard?

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Yes, click the button that says “Reset this program” right above the weekly schedule. That will remove it from the links under My Programs. 😉

      • private avatar image
        Private

        Private  |  Toronto, Canada

        Thank you! 🙂

  9. private avatar image
    Private

    Private  |  Hwasun, Jeollanam-do, South Korea

    I’m so pleased with the results, i saw a huge difference in body weight loss in less than 3 weeks. Also, I love that every time I redo the workout I completely surpass it and see how much faster and stronger I have become, in such a short period, I am so impressed and extremely motivated. It’s a lot of fun too. Thanks for these awesome workouts, I can only imagine what I will look like in week 9!!! By the way I am using macros for nutritional guidance, for me this is the only way that works for in terms of fat loss, it also gives me lots of energy to do the workouts and just live everyday life!

  10. private avatar image
    Private

    Private  | 

    I just finished the program! I am so, so happy I did it. Last day was brutal, couldnt make it all, but did as much as I could, without passing out. I was quite pessimistic in the beginning and can honestly say now, it works. I couldnt even lift 3lbs dummbells for first 3 weeks, but I worked through it and finished with 5 lbs. I am so proud of myself, and looking forward to start the next program. Thank you Zuzka and team!

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New to ZuzkaLight.com?

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