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Bunny Slope Workout #11
January 20, 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
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Workout Breakdown
Challenge: Time Challenge
Duration: 15-20 Minutes
- Circle Squats with Swiss ball x 10
- Standing toe touches x 10/10
- Back Extensions x 10
- Push Ups x 10
- Swiss Ball hip cross over x 10 alt.
- Swiss ball hamstring curl x 10
___________________
3 rounds for time
Get your exercise ball, light dumbbells and exercise mat ready. Don’t procrastinate, don’t wait to do this workout later or tomorrow. If you want to see results, you have to start acting NOW. I suggest you write these words somewhere where you can see them all day: “Do it now”. Sometimes I write these words on my hand to stay on track with my to-do list, and it’s been quite effective.
This is a workout routine for complete beginners, which you can share with your moms, or anyone who needs to ease into fitness by starting with the basics.
Progress Tracker
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Private Member |
So that would be a lower intensity workout but since we should do our homework 120 swings then if we do it right after it counts as a high intensity right 😊 I’m just thinking about the carb meal now 😜
Private Member |
caseyville, illinois
There are so many good questions left unanswered. i wish zuzka had a place to answer questions or keep track and do a coffee talk on them.
Private Member |
She’s a busy bee 😊
Private Member |
Or perhaps even a forum where we could at least chat with each other about questions/concerns?
Private Member |
holland, pa
Someone could start a closed Facebook group for z gym members
Private Member |
lake tahoe, nv, usa
That depends. If you’re an endomorph – someone who has currently hard time with weight loss/fat loss, I would suggest to stick with FM unless you’re doing one of my full length high intensity workouts. If you’re a mesomorph – athletic/muscular and lean or ectomorph – skinny and lean, then I don’t see why not to have some carbs after your homework.
Private Member |
Zuzka, it was a nice one! I look forward to doing this routines every Wednesday ;-). Have a great day! xoxo
P.S: HWK done! 120 KB swings with the Beast ;-). Yay!
Private Member |
sion, switzerland
Incredible!!!! Congrats Cinthia!!!I I’m still stuck at a maximum of around 40 to 50 swings with the Beast, the 12KG is my weight for homework and does feel feather light in comparison!
Private Member |
Hi Yvonnesylvia,
Thanks! You know what, after you reach 50 Kb Swings with the Beast and you want to go beyond just really focus on your breathing and try to ride the wave because a lot of it is mental. Keep telling yourself you can do this…tell yourself that you can do another ten, and then another, until you’ve reached your goal. It actually worked for me! Everyday, try to increase 5 to 10 reps. Like Zuzka said, if you don’t use it, you lose it. It’s all about practice! Good luck 🙂
Private Member |
sion, switzerland
Yes you’re right! At home I’m well equipped, I have a good set of DBs and KBs, but not the Beast I have to go to my Crossfit gym to swing it. So it’s my next investment, thanks!!!
Private Member |
Hi Yvonnesylvia,
The Beast is a great investment, you’ll have it forever. It’s like a gym on its own. I’m so glad I got it! 😉
Have a great evening!
Private Member |
Love it
Can we split the 120 swing into 40s???
Private Member |
ponte vedra beach, fl
You can split however you like. ☺️
Private Member |
Thank you amy
I was afraid lol!
Private Member |
lake tahoe, nv, usa
absolutely
Private Member |
Thanx.
Im really loving this kind of WO, totally feeling and seeing changes!! Nice Z!!
Private Member |
tulsa, ok
Love these bunny slopes! Hoping to get my mom moving😊
Can you please do a short video on your make up please! Your skin glows and looks so dewy and pretty..im sure nutrition has a lot to do with it, but was just curious. Thank you!
Private Member |
lake tahoe, nv, usa
haha 🙂 I don’t know if that would be a good video. I do make sure to keep my skin hydrated though if that helps. I change it up a lot. I like trying different oils and lotions. I’ve been doing that since I had a conversation with one of my friends who saved her pregnant belly from stretch marks by applying a lots and lots of lotion every single day. You couldn’t tell that girl was ever pregnant. So I started doing the same thing to my face 🙂
Private Member |
tulsa, ok
First of all..any video you do is great😊 But thanks for answering. Funny you say that about the pregnant belly because i was religious about oil too and it worked for me!
Private Member |
md, usa
Zuzka, I travel for work during the week so I bring my laptop and do my Zgym workouts in the hotel gym or my hotel room. I bring along my Kettle bell and dumbells but one thing I can’t bring is a big stability ball. Could you put in a substitute workout in case we don’t have the stability ball? For example, much of the Bunny Slope 11 workout I can’t do since I don’t have the ball… Thank you so much and I realize this might be a lot to ask!
Private Member |
switzerland/, france
why don’t you inflate and deflate it ? a little foot pump is smaller than a kettlebell 😉
Private Member |
lake tahoe, nv, usa
If you travel and don’t have access to the equipment I use, than just simply pick any workout from the ZGYM that allows you to do your training. You can do one of the other Bunny Slope Workouts, or you can do any of the Cardio Shred, Kettlebell, or Body Crush routines.
Private Member |
md, usa
Ok, perfect, thank you!
Private Member |
switzerland/, france
Zuzka,
today I will probably do kinesiologic stretching (I am hooked now on this method) as I bought the program Extended length conditioning for lower body. It does strengthen the muscles when you are at the fullest range of motion.
I also took the wrist/hand program and the neck program.
the next one will be full squats (they even have pistols!!)
I hope that when I get a good basis, then I can go for “nice-to-have” postures (though I do now daily the front splits), such as lotus and back extension.
YAY , THANKS SO MUCH, for bringing this method to our attention.Have you seen their certification program?
Private Member |
caseyville, illinois
Jeez, i have no idea where to begin if purchasing. i think i may wait and see how much zuzka plans to include in the gym. i am hoping all the yoga stretches for sure. have you heard of essentrics or classical stretch? i am curious what you would think about that
Private Member |
switzerland/, france
I did chat online with the support admin. and explained my personal issues and what she recommends (e.g. I have neck pain for ages, and every morning upon waking up and my right hand has issues too, I am very assymetrical and slight scoliosis). First I wanted to look into yoga poses such as lotus and wheel pose. But then I thought I would start with the basis of my body rehabilitation.
As for the eccentric stretch, as per definition below (livestrong com), most of classical stretch is eccentric…as the word “stretch” itself is all about extending/lengthening:
Eccentric Exercise Defined
Three types of exercises exist as physical therapy for tendinopathy: concentric, eccentric and isometric. Concentric uses the muscle-tendon unit to lift a load and shortens the tendon. Eccentric muscle-tendon load lengthens the tendon. It is forced to lengthen because of high external forces on the muscle-tendon unit. Isometric contraction involves muscle activation but the tendon is held at a constant length, not allowed to lengthen or shorten.
Private Member |
caseyville, illinois
thank you very much
Private Member |
I have such a difficult time with keeping myself balanced during these workouts but I love the challenge of it!
Private Member |
switzerland/, france
sometimes I hesitate to modify to be more stable, however keeping in balance is a great workout for itself: it does get the deep proprioceptive muscles to work.This is when I realize that those type of slo-mo granny-style workout are really not that easy, ha, ha! and they are one of my favorite moment of the week : I can do them in the evening as not so streneous and it changes the mind to do another style.
Private Member |
Such a good point! And just because Zuzka makes it look easy doesn’t mean that it is, either! haha… Though I do know my core needs a lot more work and stabilizing exercises really push me to focus and try new things that I know are helping me.
Private Member |
sion, switzerland
This workout is so gentle it just feels like a continuation of power yoga and relaxing after another harder KB workout and homework, I tend to underestimate it, yet I still discipline myself to do it, in fact it’s really efficient….
Private Member |
norway
2 hrs of cardio with 794 kcal burned, Bunny slope #11 and Homework with 26# KB. And Maria I`ve got a tip for doing this in a hotell room. If there are carpet on the floor use a magazine or brochure that`s glossy under your feet so you can slide and lay the KB/DB on your hips. Not the same as using the ball but somewhat similar. Or use a towel under your feet on the bathroom floor if there are tiles. Good luck!
Private Member |
Perfect workout intensity for me after a week of recovering from cellulitis in my lymphy leg which gave me bursitis in other leg hip due to MRI and getting infection from hospital grrr. Walking is finally starting to be pain free and infection under control now yay 🙂 haven’t worked out for 8 days and this was perfect I feel really good now thank you Zuzka 🙂 🙂