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Bunny Slope Workout #14
February 10, 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: AMRAP
Duration: 15-20 Minutes
15 Minute AMRAP
- Squat leg lift x 12
- Hip raises x 20 + 20 at the top
- Knee supported side plank leg lift 10/10
- Kneeling push ups x 10
- Leg extension to high plank x10 / 10
___________
I completed 3 full rounds + 15 hip raises (full range of motion)
One round has 102 reps.
I think this workout is getting really close to an advanced yet still beginner routine. Those of you ZGYM members who have been following my high-intensity workouts, you guys can do the actual exercises that these modifications came from. Here’s an example:
Knee supported side plank leg lift – make it a Side Plank Leg Lift
Kneeling push up – make it a regular push up
You can also add weights to make this workout to match your fitness level. Just remember that Wednesdays are our active rest days, so it shouldn’t be another high-intensity routine. Break a sweat without going out of completely out of breath.
If you’re new here and you like this Bunny Slope Series and want to start exercising on a regular basis, I suggest you pick one Bunny Slope workout a day (at any order you want) and keep with it until you build enough stamina to take on more challenging workouts.
Progress Tracker
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Private Member |
kraków, poland
That’s a great rest day!
I like your tank top!
Private Member |
Agreed … great active rest day workout!
Private Member |
Loved it. Great workout for my PMS. 😉
Private Member |
Did 4 full rounds, but managed 384 reps in the 15 mins allotted with full push-up and knee plank raises.
Private Member |
lake tahoe, nv, usa
Good job!
Private Member |
Thanks Zuzka!
Private Member |
calgary, alberta, canada
Hi zuzka
i don’t know how to get to week #2 i have been doing seris, bunny slope workout and body wight workout.i just can’t get to cardio #2 and so on after the frist week.
Private Member |
calgary, alberta, canada
I love the series for bigginners 😃
Private Member |
Zuzka, this is a great series. I loved it! I completed 416 reps. Have a great day! xoxo
Private Member |
boise, idaho
Z, I wanted to know if you regularly get massages? I have been confident with my form more recently and have been loving the lifted butt series but I have been having more issues with my neck and specifically TMJ. I think it’s from the kettle bell swinging… 🙁 any suggestions?
THANKS Z!
Private Member |
rome, me, usa
I’m not Z but I am a physical therapist, you are likely shrugging up your shoulders with the Akan swings – try to keep your shoulders relaxed, not scrunched up towards your ears. If you can’t you may want to switch to a lighter bell until you can retrain your movement pattern. Also try to keep your jaw relaxed. Sometimes keeping your tongue resting on the roof of your mouth can help. Hope that helps!😊
Private Member |
boise, idaho
Thank you for your reply! I will always continue to be working on my form. I feel like I’ll never be perfect especially if I keep pushing myself but at least now I’m definitely aware of it ☺️ Thanks again!
Private Member |
hailey, id
Hi Kayla, Yay! another ID comrade! I’m in SV corner! 🙂
I feel your pain with the neck and jaw .. I don’t have TMJ, but I sometimes feel that my movements may be contributing to neck and shoulder issues. I broke my shoulder in 1983 *car wreck thru windshield* so I have to be careful of what my neck endures. Stretching before and after ZGYM are S O very important. I like a full, backward stretch over my Swiss ball, giving me a ‘back bend’ appearance over the ball. With the other stretches Z does, my workout pains disappear quickly. Whenever I sense I’m getting tight again, I run for stretches – and another routine. IF I don’t move, it’s true that it’s the worst thing you can do.. So “keep going,” Kayla, but I hope that more pre & aft stretching helps you!
tanya
ps – if you’re ever up this way, let me know!
Private Member |
hailey, id
*pss: I had my seat belt on in the wreck*
Private Member |
boise, idaho
Tank you Tanya for your reply! So awesome that you’re here in Idaho too and thank you for sharing your experience with me! I am going to step it up more with my stretching. I usually do a power yoga workout for my cool down and stretching but I am totally going to try the back bend over the ball! I got a massage on Tuesday and I feel SO MUCH relief from just one massage so I think I’ll try for one or two a month.
Thank you!
—XOXOX—
Private Member |
lake tahoe, nv, usa
I don’t go for massages but I do my Postural Therapy routines which you can find in the ZGYM and I also use my foam roller to massage away any soreness. I do have a postural therapy for neck pain. As for the TMJ it’s hard to determine what causes it. It might be because you’re clenching your teeth when you exercise, however that is just a theory. You may want to start with the therapy and then pay attention when you do your workouts that you are not kinking your neck during exercising. Try to keep a mirror in front of you and record yourself on video to see what’s going on with your form and posture during a workout.
Private Member |
boise, idaho
Thank you Z for the suggestions! I will try out the postural therapy. I used to do egoscue so I know it will help!
Private Member |
curitiba, parana, brazil
Hi Zu…this one is done! Today is easy day. Yesterday my Muay Thai training started and I am pretty sore on upper body so this bunny slope wo was really what I needed. I did advanced form for all exercises. I will have to change the workouts schedule a little bit because my training will be on Tuesdays and Thursdays so I will take it easy on these days and do high intensity workouts on other days. Anyways I will be behind the schedule but I will try to follow it as much as I can and do not miss any workout! My score below, see you, take care.
1st time-10th Feb 2016- 3 rounds+20 reps of exercise 1+20 Everest climbers (advanced side plank and push-ups): 15 min
Private Member |
Happy to have an active rest day today, as also have the LBS homework and splits routine practice! Altered the moves as Z suggested and added 12kg to squats and bridges. Followed Z but paused video to add 40 Kettlebell swings with 20kg after each round, as the LBS homework.
Private Member |
hailey, id
I have a sister named Nadia 🙂 .. love that name!
and one named Tasha 🙂
I love altering Z’s moves – I keep making a “Super Bunny” out of the Bunny Slopes!
So, like for this one, I do this:
Super Bunny 14x – (adapted from Bunny Slope 14)
20 Squat leg lift
30 Hip raises + 20 at the top
20/20 Knee supported side plank leg lift
15 Kneeling push ups
20/20 Leg extension to high plank
___________________
3 rounds for time
Before work tomorrow, I’ll do one round of this to just get the blood going before my full day of bookkeeping. It’s the best defense against bad math.. lol
nice to meet you, Nadia~
Private Member |
hailey, id
((.. can’t tell I hate the push-ups.. i hope.. ))
Private Member |
Super Bunny! Love it! 😉
Private Member |
21 weeks pregnant, and I’m really starting to struggle with the workouts now. I’m particularly having trouble with push-ups and in keeping up with the pace. I am considering dropping back to the beginner series so I can feel good about getting through the workouts. I actually enjoyed this one today, whereas before the bunny slopes were not challenging at all. Any other prego ZWOWers out there with some advice?
Private Member |
Congratulations on your pregnancy, it’s brilliant that you’ve been able to continue with these workouts so far. I’m 16 weeks, so not as far along as you. I did sometimes struggle in the first trimester when I was feeling sick, and would pause the video so that I could keep up, though the workouts take longer that way. I’m hoping to do push-ups on an elevated surface when I start struggling, such as the arm of the sofa. (You might find the LBS workouts a good option too, as they’re less intense in terms of agility and cardio, and there are no push ups!) If the beginner series has become challenging for you at this point, and you enjoy it, then it’s doing everything that a workout needs to do, so I’d say go for it. 😊
Private Member |
Dear Zuzka,
I just begann to workout with you, and bunny slope is really great to come in after a long break.
however doing Leg extension to high plank i had pain in my knees…so i did high plan on both legs….
did i do something wrong?or are my legs not strong enough for it?
Private Member |
lake tahoe, nv, usa
HI 🙂 It’s really hard for me to tell what could cause you a knee pain, but if you keep having this problem, try to start doing the Postural Therapy routine for knee pain daily for about 2 weeks and see if it helps.
Private Member |
Hi Zuzka,
thank you for your advice, i’ll try it defenetly =)