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  |  Kauniainen, Finland

    Week 2, Day 6. I’m already on second round of this series, and still feeling challenged! 😅I think these workouts are the best, hardest and most motivating beginner-workouts I’ve ever tried! So, after finishing the 9-week program (actually it took me about 11 weeks), I wanted to do it better. And here I go again… Just love this! 😍

  2. private avatar image
    Private

    Private  |  Kauniainen, Finland

    Week 2 done! I was really sveating with the BSW#5 this morning. 😅😅😅

  3. private avatar image
    Private

    Private  | 

    Week 2 Day 4 of BSW and getting stronger. I may be over 50 but I believe the body can make a comeback. It doesn’t have to be all down hill! Thanks Zuzka for making a plan for those of us who need time to build up our strength and recover our fitness level from days gone by! I’m looking forward to the day when I can do more difficult workouts. Loving it!

  4. private avatar image
    Private

    Private  |  Germany

    Did the Nr 20 the second time. Beat my first time (18:13) and I´m totally out…
    Sweating like mad.
    Feels good…

  5. private avatar image
    Private

    Private  | 

    Good for you Fitzi! I sweat like mad afterward too. Feels good though doesn’t it?

  6. private avatar image
    Private

    Private  |  Johannesburg, South Africa

    BS Workout 20 kicked my ass, was not prepared for the intensity of this workout! I did complete it though with much groaning and moaning….

  7. private avatar image
    Private

    Private  | 

    Today was crazy! That is a rough workout, those clamshells really slow me down. But my legs feel wonderfully sore, so I feel like I’m really working! I can’t wait to catch up to the gals who or three weeks ahead of me. You guys rock!

  8. private avatar image
    Private

    Private  | 

    Week 4 Day 7 workout 1 – 14 minutes, but the upright rows killed me -had to drop to 10lbs weights…:(

  9. private avatar image
    Private

    Private  | 

    Ladies – just an FYI. Some other flight attendants and I did a month of the Whole 30 diet – a lot of it is what Zuzka posts too, i lost 9 lbs in a month and I feel amazing. I’m sleeping better and the migraines aren’t as intense or frequent. I truly believe that coupled with this workout – it’s working. The diet is very difficult the first two weeks, then you forget about it and don’t crave the sugar… clean eating…. much much better – so I’ve decided to center my eating habits around it – but let’s face it, I’m in the Big Easy… Mardi Gras happens! 😀

    • private avatar image
      Private

      Private  | 

      good to know! i was thinking about the whole 30 or just an easily maintainable version of predominantly clean eating. I want to cut out sugar all together and reduce my salt intake as well (which is so hard), but seeing how the whole 30 gave you those results makes me want to try it!

      • private avatar image
        Private

        Private  | 

        It’s not an easy diet girl! But after doing it for 30 days straight, I find it’s easier now. Now I said to my entire eating plan around it. Today is going to be a cheat day though, crawfish boil! So yes I’m going to have an alcoholic beverage, but I don’t feel bad at all. It’s a nice treat!

  10. private avatar image
    Private

    Private  |  Germany

    Girls, I don´t usually read and post comments, but I like to do it here !
    It´s really motivating and inspiring following your progress. I feel like having some fellow “gymmies” I can meet in my personal gym !
    Thanx for being there and sharing your thoughts !

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Become a ZGYM Member and get in the best shape of your life!

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