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Bunny Slope Workout #12
January 27, 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
- V- step - Squat with a curl / Deadlift x 10
- Kneeling hip raise to shoulder press x 20
- Kneeling back kick 20/20 (glutes)
- Parallel rows on exercise ball x 10
- Walk out Push ups on exercise ball x 10
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3 rounds for time
This workout is for everyone who wants to start exercising on a regular basis. If you haven’t been active for a while, this is your chance to ease into your training. Don’t be afraid to give it a try, because this workout is short and very basic. Use the opportunity to exercise at the comfort of your own home following this free workout series on my youtube channel. I hope you’ll get hooked and become stronger and hungry for more challenging routines because I have tons of those in my ZGYM!
For all of you who are new to ZGYM, this is my recovery routine. I don’t do high-intensity workouts on Wednesdays, but I make sure to move and raise up my heart rate at least a little bit with these beginner workouts. It helps with muscle recovery and it’s nice to get away from my computer for at least 15 minutes.
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Private Member |
kraków, poland
I moved and don’t have light dumbbells.. But maybe I have to buy a couple of bottles for using instead dumbbells. 🙂
BTW, You did 10 reps in the last exercise, but you wrote 15 reps.
Private Member |
My legs and butt are thanking me after yesterday’s lifted butt series #13! It was a nice recovery workout 😊
Private Member |
My lightest dumbbells are 10 pounds, but I made do. I’m a sore lady today, so my body needed this.
Private Member |
So sore from Monday’s pistols too……
Private Member |
My only dumbbells are also 10 pounds, so I had to drop them for the parallel rows in order to maintain good form. But it’s all good progress!!! 😀
Private Member |
Zuzka, it was a great one! I used a pair of 15lb DB for the first two exercises and my arms are on fireeee,.. then a pair of 5lb DB for the parallel rows. The walk out push ups were intense! I loved it! xoxo
Private Member |
curitiba, parana, brazil
Hi Zu…this one is done! Nice one…my core is happy due to last exercise. I did it till the ball touches my ankles…hard!! I used 3kg de and did few exercises as buy out. My score below. I could not check the time as I used the mobile to watch the workout but I finished when the vídeo was over, I guess my time was around 19 min.
1st time-Jan 2016-3 rounds-19:00 (3kg Db) – buy out 30 crunches on ball, 30 double side crunches on ball, 20 knees to chest on ball and 10 transformers on ball.
Private Member |
Great addition! I added 5 min w/o abs with the ball and did mostly the same as you.
Private Member |
curitiba, parana, brazil
Cool Carla…let us keep it up! See you, take care.
Private Member |
ca, usa
I am so looking forward to an easy day. My glutes are sore from yesterday and my 3 year old is throwing up!
Private Member |
switzerland/, france
I am resting today, as I start to get sick (looks like the flu), but did some Kinesiological stretching as I want to master the lotus pose and full deep squat, I have a long way to go, and can only get somewhere by training as often as possible.
Same for shoulder girdle.
Maybe I’ll do it tomorrow.
btw, I didn’t feel much today in my butt from LB 13…rather hamstrings…so either my glutes are stronger than hamstrings, or the form was not good…or both.
Private Member |
Hope you feel better soon! 🙂
Private Member |
switzerland/, france
thanks Carla, I am doing all I can to not worsen it as I hate being off-track because of illness.
Private Member |
I did a completely different workout ..with Gilad..he used to a have tv- aerobic show on TV. He always workout out on the beach, I am longing so much for the summer..I really needed this…but, these workouts didnt really help me in turns of forming the butt …but at least I was jumping around a little bit… 😉
Private Member |
québec, canada
Why can’t we mark the workout as favorite? Just asking!
Private Member |
los angeles, ca, usa
Try now. 😉