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Bunny Slope Workout #10
January 12, 2016 | 
Zuzka
Equipment for this workout:
Exercise Ball
Hand Weights
Select Warm up & Cool Down
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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Workout Breakdown
Challenge: Time Challenge
Duration: 15-20 Minutes
- Deadlift to Squat with ball overhead x 15
- DB rows x 15
- Push ups x 15
- Butterfly Leg Lifts x 15
- Chest press x 15
- Weighted hip raises x 15
- Criss Cross weighted crunch x 16
___________________
2 rounds for time
This week I’m introducing a new piece of equipment for our beginner workouts – the swiss ball. It’s a great thing to have because you’ll find a lot of use for it. From workouts, and stretching to having a great chair to sit on at your desk when you’re working on your computer. A lot of people use the ball as a chair because it helps them to keep a good posture and engage their core muscles. What’s great about the Swiss Ball is the leverage it provides for some of the most difficult bodyweight exercises such as push-ups. On the other hand, you can increase the intensity for other exercises that are otherwise too easy such as the leg lifts which target your glutes. Crunches on the ball are also way more challenging because it allows you to go into a complete extension before you flex, working your abs a lot harder. You will notice all of these examples as you do this workout with me. Have fun!
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
switzerland/, france
I can’t really use a swiss ball in the office, but I regularly place a SitFit on my deskchair for similar effect. Also if I lift the feet off the ground , I can discretely do core workout at work 😉
Private Member |
Zuzka, I really enjoy this series. I loved all exercises, especially the butterfly leg lifts were so much fun! I used a pair of 10lb Db but 5lb Db for the last exercise. Great wo! xoxo
Private Member |
new york
I really liked this workout even I’m not new working out with Zuzka I have to say I don’t have balance with swiss ball so it was perfect to get better in the balance!
Private Member |
That was fun..
Private Member |
la valette-du-var, france
I did the JCR #17 today because I wanted to do cardio 😬 did 997 reps ! Feels kinda GREAT !!! Mentally and physically I have to say 😂
Private Member |
dfw, tx
I am so bummed out! I sprained my right wrist badly at work on Monday and can’t lift a lot of weight. I hope it heals quickly so I can start working out again. I got an x-ray done today and luckily there’s no fracture. I am already feeling anxiety from not being able to do my zgym workout! 🙁
Private Member |
I completed this workout roughly around the same time as Zuzka – maybe one or two minutes behind – with a 10lb dumbbell (only pair I currently own). However, I did the lifted butt challenge homework of 100 KB swings with my 25lb KB as my buy-out and didn’t stop my timer in-between, so I have my time for this workout listed as 27:10. I still have to take a lot of breaks between reps to reach 100 but I expect with good consistency I’ll increase my abilities fairly quickly.
Along the lines of consistency, I have to say that I absolutely love the fitness tracker! On days when I am mentally struggling to get to my workout all I have to do is think about how great it feels to put in my time or reps completed for the workout of that day and it pushes me to start, which then pushes me to finish. Thank you for adding this feature!!! 😀
Private Member |
clinton township, mi, united states
Note to self: Dont do this one on a full stomach. Tummy down rows on the ball and spicy shrimp soup dont mix well.
Other than that, I looked forward to an easy Bunny Slope recovery all day. My buns and legs are sooore from the past week! Did my homework too (forgot until reading the comments though :))
Private Member |
mtl, qc, canada
Oh no!! Loll
Private Member |
curitiba, parana, brazil
Hi Zu! Nice workout…I love this series…effective, fast and no pain! I did only one round because I am late to cook lunch. I followed the reps, just last one (I loved it) I did 30 reps. Used 3kg db. I will do few chin ups and I am done. 1 round: 10:42. See u, take care.
Private Member |
Esferodinamia <3 Good Training … 😀