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Bunny Slope Workout #1

November 11, 2015 | private avatar imageZuzka

Equipment for this workout:


  • Exercise Ball

Select Warm up & Cool Down

Low Impact Warm Up 5 minute Dynamic Warm Up Routine 27 Squats Warm Up
15 Minutes Cool down & Stretching 16 Minute Upper Body Stretching Routine Cool Down & Stretching for Busy Days Cool Down & Stretching | Front Splits MOB Therapy #1 MOB Therapy #2 MOB Therapy #3 MOB Therapy #4 MOB Therapy #5 MOB Therapy #6 MOB Therapy #7
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7

Workout Routine

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Zuzka Stretching

Workout Breakdown

Challenge: Time Challenge

No warm up needed, but you can stretch after the workout:

Part 1 - Butt & Legs, you'll need a chair for support

  1. Ballerina Knee up x 20 reps
  2. Ballerina (feet open) knee up to back leg lift x 20
  3. Back leg lift to front toe tap x 2x

Repeat on the other leg.

Part 2 - Arms, Shoulders, and Back

  1. Weighted Bunny Slope x 20
  2. Upright Row x 20
  3.  Bend Over Row x20

Part 3 - Abs

  1. Supported Sit up Knee Tuck x 20
  2. Wag the tail to Extended Legs x 20 alternating sides
  3. Bicycle x 20
  4. Table top Crunch x 20
Zuzka Stretching

BUNNY_SLOPE_WORKOUT_1_POST

Hi guys,

I’ve been getting quite a lot of requests for easy to follow beginner style workouts, that anyone can start following. I have a Beginner Cardio and Beginner Strength Series in the ZGYM already, however, it turns out that it still gets people out of breath 🙂 I’m really trying to get you all on the fitness wagon and get you moving, so hopefully, this new series is going to accomplish that.

Here’s how you can get started with regular exercise right away

  1. Subscribe to my YouTube channel to get a brand new Bunny Slope Workout every Wednesday.
  2. You can do this workout every day until I post the next one.
  3. Give it at least a few weeks of consistent training and once you start to feel ready for a bigger challenge, sign up for ZGYM and give the 11 week long Beginner Series Program a shot. It will get you into shape for my more intense workouts.

Progress Tracker

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Comments Add Comment

  1. private avatar image

    Private Member  | 
    japan

    just finished my 1st bunny slope workout I just can’t believe I can’t even move my legs after haha.
    those abs workout almost killed me.

  2. private avatar image

    Private Member  | 
    drumheller, alberta, canada

    Thank you for adding the bunny slope series!! I have rheumatoid arthritis and have always found your workouts too much for my body to handle. I started this series this week and have worked every single day feeling just enough burn for my body to handle. Thank you Zuzka!!

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      Private Member  | 
      lake tahoe, nv, usa

      You’re so welcome! I hope you’ll enjoy it 🙂

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    Private Member  | 

    I was following one of your other beginner programs, then got sick as hell for over a month. This was an awesome workout to get me back moving again while the kiddo naps. I got a little sweaty, but I feel like I still need something harder… So maybe I’m okay to go onto one of the other beginner workouts! Maybe tonight once the kiddo is in bed for the evening. 🙂 Thanks for sharing your workouts with us, Z. You’re truly amazing. I don’t know how you don’t grace every fitness magazine or page online etc. <3

  4. private avatar image

    Private Member  | 

    Today is my forth day to do the bunny slope and I really feel it! Thank you for making it possible for me to get into shape. I didn’t realize how weak I had become until I started working out again. My Daughter can run circles around me. Hahahaha, not for long!! I have the secret weapon….. Zuzka!!!!

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      Private Member  | 
      lake tahoe, nv, usa

      haha 🙂 can’t wait to hear about your progress!

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        Private Member  | 

        I’ve done Bunny Slope #1 everyday my first week and also did some running with my daughter yesterday. I am very impressed how simple yet building the workout became. The third day I could really feel my body struggle a bit. And I’m feeling stronger everyday. I am moving on with Bunny slope #2 starting tomorrow for my next week. I am loving this!! Short sweet and just enough to strengthen and not be to sore. Thank you Zuzka!!

  5. private avatar image

    Private Member  | 
    indianapolis, in, usa

    I just started the bunny slope program today and so far I am really liking it! Part two of the workout is where I was the weakest and I can’t wait to get better and stronger!

  6. private avatar image

    Private Member  | 
    samara, russia

    13:30 (Part 2: #1: 6 kg dumbbells, #2, 3: 7,5 kg dumbbells)

  7. private avatar image

    Private Member  | 
    austin, texas

    Okay, so far so good on my progress, especially nutrition. I still slip sometimes and snack at night; however my snack is a boiled egg or a protein bar, sometimes both, with zero carbs.. I really need to focus on this, mindset is key.. Any thoughts from anyone?

  8. private avatar image

    Private Member  | 
    tavares, fl, usa

    Completed this as a healing/mobility workout after hurting my lower back last week. First “workout”
    Since Saturday & it felt good. Transformation Challenge week 8, day 2, workout 2

  9. private avatar image

    Private Member  | 

    ohh i am using bunny slopes to make my recovery faster…
    unbelievable
    thanks god for those easier routines and mob therapies :xxx

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      Private Member  | 
      austin, texas

      Asia! You s till doing the workout? I am !!!!

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        Private Member  | 

        Hi!
        Yes, I am now doing the beginners bodyweight program, I absolutely damaged myself and kept having injury after injury since October through the whole winter, spring and only recently decided that enough is enough, I had to admit to myself that in order to make myself fitter I am better off starting with beginnings, AND as if in answer to this zuzka posted the beginners bodyweight program 🙌🙌🙌💞

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          Private Member  | 
          austin, texas

          That is ok! I hired a personal trainer also to get personal coaching.. I am down 8 lbs in two weeks.. Goal is to get trimmer..

          I hope you heal well and you can enjoy your workouts. Lost email so otherwise would communicate via email..

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            Private Member  | 

            Look at you!! Having a personal trainer 👌
            Lost email? Can you even do that? 😂😂😂

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              Private Member  | 
              austin, texas

              I as really not easy for me splain.. for realz.. down 15 lbs, working on 15 more.. How are you? Fitness, etc?

            • private avatar image

              Private Member  | 
              austin, texas

              Yes.. i lost it.. literally.. let’s reconnect..

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                Private Member  | 

                15 lbs is nearly 7kg
                Omg that’s a lot!
                You have the same email address?

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                  Private Member  | 
                  austin, texas

                  yes.. same email.. send it.. I will reply.. LOL..

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                    Private Member  | 

                    Will do
                    Awww you must have missed me 🤣🤣🤣🤣🤣

                    • private avatar image

                      Private Member  | 
                      austin, texas

                      Yes.. LOL.. and replied..

                    • private avatar image

                      Private Member  | 

                      👍

                    • private avatar image

                      Private Member  | 
                      austin, texas

                      Asia!!

                    • private avatar image

                      Private Member  | 

                      John!!!
                      😂

                    • private avatar image

                      Private Member  | 
                      austin, texas

                      Asia!!!

                    • private avatar image

                      Private Member  | 

                      Blimey John, i have sent you an email at the end of July 🤦🏻

                    • private avatar image

                      Private Member  | 
                      austin, texas

                      Heck! Let me respond.. Had so much going on! Stand by!!

                    • private avatar image

                      Private Member  | 
                      austin, texas

                      You have mail.. LOL..

                    • private avatar image

                      Private Member  | 
                      austin, texas

                      You have email.. LOL

  10. private avatar image

    Private Member  | 

    unbelievable

    this was a ‘trial’ workout
    it is my 5th day after that stupid injury
    and I COULDN’T go through the whole routine yet…

    1st part and second part (no dumbells) I did
    when I tried the mat workout I felt much discomfort, so obviously, I stopped, back to postural therapies

    🙁

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