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Bunny Slope Workout #13
February 02, 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
- Weighted Curtsy lunge leg lift x 10 alt.
- Weighted Sumo Squat with curl to lateral overhead raise x 10
- Butterfly leg lift to push up on exercise ball x 10
- Hip raise to chest press on exercise ball x 10
- Leg lift toe touch x 10
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3 rounds for time
This time we’re going to do exercise combos that will improve our agility and functional strength. I put together some fun exercise combo that will make this workout feel more enjoyable and less like a chore 🙂
If this Series become too easy for you and you’re looking for more challenging routines, then try my 11 week exercise program for beginners in the ZGYM. It’s not as brutal as my regular high-intensity workouts, but it’s still effective for an average person and most of you will break a sweat. The main purpose of this program to get you ready for the high-intensity workout series such as the Body Crush, Cardio Shred, 15 minute fat burn, Kettlebell Workouts, Jump rope cardio, Summer Shred, etc.
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Private Member |
Thanks Zuzka for posting the wo earlier! xoxo
Private Member |
hailey, id
When I’m so tired, coming home to this kind of ‘slower’ routine is really good for me. I would do use my 10-lb weights, for 20 counts on each move, and perhaps 4 rounds, but I’d be really thankful that I have done SOMEthing good for me 🙂
thanks, Z
Private Member |
hailey, id
After a 3-mile(ish) speed-walk tonight in 5-degree F weather tonight, with 20 x-leg push-ups along the way, I was tired when I started this. But I didn’t give up! No, way. I adapted it to get a little more out of it for me and I loved it! I see why these are perfect recovery routines!
Super Bunny 13x
12 Wtd Curtsy-Lunge leg-lift w/10-lb dumbbells
15 Wtd Sumo-Squat & curl, press-up 6-lb dumbbells (harder than it looks with 10-lb!!)
15 Butterfly leg-lift & push-up on ball
15 Hip-Raise, chest-press on ball 10-lb dumbbells
15 Leg-lift, toe-touch
Private Member |
Zuzka, it was a nice one! I used 15 lb DBs for the exercises, except the #2, I used 5lb DB. Have a great day! xoxo
Private Member |
hailey, id
15-lb .. good for you! 🙂 I have those sitting in the corner.. under my 10-pounders…
I can see how the chest-presses would be good with those, however…
thanks for the encouragement!
🙂
Private Member |
You’re welcome! 😀
Private Member |
hailey, id
On the lateral presses, I found that I could comfortably enjoy doing at least 15 of those with 6 lbs. But It is very weird how that move kind of weirds out my mind as I do the presses… I don’t know if that happened to you, but as I’d bring my hands up, I’d suddenly not really know if my palms were facing forward or back… Oooo-k .. I know I’m crazy but that …… hope I’m not the only one! Anyway – that was part of why I didn’t do it with more than 6 lbs. 10 was way weird. hahaha
Private Member |
Hi Tanya,
I think I understood what you trying to say… On the lateral presses, my palms were facing backwards- the DBs rests on your palms while you press up… Have a great day! 🙂
Private Member |
curitiba, parana, brazil
Hi Zu…yesterday I was happy because I had to skip lifted butt wo 🙂 We are repairing the doors of the house so workers were here whole day. After they leave I had to go out to buy stuff to repair paintings and came at 21:00…no chance to do the wo. I took a day off but did 20 min of yoga focused on hips opening. Today I was ready for this one. I did few buy out exercises. My flexibility has improved a lot in less than 1 week practising hip opening and splits asanas. Really I can feel the difference while kicking. My kick is going higher and I am not feeling pain in my right inner thigh. So let us keep it up.
1st time- 3 Feb- 2016- 3 rounds-18:35. Reps-1-10/10, 2-10, 3-10, 4-10, 5-15. Buy out: 30 reps weighted above head side crunch, 30 pass the ball, 30 alt side crunches, 20 knee to chest, 20 pike (everything done on swiss ball).
Private Member |
Done 😉 And when I saw which shorts you were wearing..I imediately switch my shorts..because I bought the same from Lorna Jane ;)))) I wonder how your stuff is gonna look like.. 😉
Private Member |
new york
I love this workouts sometimes I have a busy week in my two jobs and I didn’t make the time to do any workout this week 🙁 , but when that happen this bunny or power yoga workouts are perfect for getting back on track!
Private Member |
norway
Did this after 5 min Idaho Boise workout. Followed Zuzka`s pace but used a little heavier DB on excercise
1. 2×18 # DB 2. 2×9# DB and 4. 2×18# DB
17:17 min
Private Member |
Zuzka ~ I love ALL of your workouts. I had Left foot bunion surgery in February 2015 and right foot bunion surgery December 1 2015. sooo…I am beginning.. AGAIN.. with the Bunny Slope workouts after 12 weeks of recovering from my 2nd Bunion Surgery. I was afraid this workout was “very beginner” but after no workout for 12 weeks I felt I better be smart about it and not just jump right back where I was… 12 weeks ago! Thanks for this workout, it is exactly what I need right now to get me where I want to be in the future.
Private Member |
st. peter, minnesota, usa
This was an enjoyable workout! I had to alter the lateral raises, though. No problems on the way up, but one of my shoulders was popping strongly every time on the way down (even when I tested the move with no weight). It was becoming sore quickly, so, I switched to bringing my arms to the front for the way down, which was perfectly comfortable.
It feels great to be getting back into working out. I’m looking forward to getting fitter!
Private Member |
11:26!
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