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Bunny Slope Workout #15

February 16, 2016 | private avatar imageZuzka

Equipment for this workout:


  • Hand Weights

Select Warm up & Cool Down

Low Impact Warm Up 5 minute Dynamic Warm Up Routine 27 Squats Warm Up
15 Minutes Cool down & Stretching 16 Minute Upper Body Stretching Routine Cool Down & Stretching for Busy Days Cool Down & Stretching | Front Splits MOB Therapy #1 MOB Therapy #2 MOB Therapy #3 MOB Therapy #4 MOB Therapy #5 MOB Therapy #6 MOB Therapy #7
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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Zuzka Stretching

Workout Breakdown

Challenge: AMRAP
Duration: 15-20 Minutes

15 min AMRAP

    Side to Side squat with heel raise x 10 alternating

  1. Side lunge bent over row x 10 alternating
  2. Plank knee tuck push up x 10 alternating legs
  3. Reverse squats x 1
  4. Rocky Sit Ups x 10

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Zuzka Stretching

BunnySlopeWorkout15_post

All you need for this workout is your exercise mat and a pair of dumbbells. If you’re a beginner, start with 3 – 5lb hand weights but expect to outgrow them fast if you’re planning to stay consistent with my workouts. I have not been releasing this series to keep you at the beginner level forever. This is just a stepping stone for you to the next level of fitness so that eventually you can compete with me and my ZGYM members 🙂 I want to hear about your progress so please leave me a comment below.

Best,

Zuzka

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Comments Add Comment

  1. private avatar image

    Private Member  | 

    Loved this 15 minutes AMRAP! It was a nice recovery workout that got me sweating a little 😊

  2. private avatar image

    Private Member  | 

    That was super easy and I loved it. I used 2 kg DB and did 4 full rounds.

  3. private avatar image

    Private Member  | 

    Zuzka, it was an awesome wo. I used a pair of 15lbDB for the exercises #1,#2 then a 20lbs KB for the Rev. Squats & for the rocky sit ups, 5lb DB. My arms are on fireeee ;-). I completed almost 3R+#1+#2+#3+#4+7 reps of the #5.Thanks! xoxo

    P.S: Btw, I loved your Book: 15 Min. to Fit. I enjoyed reading every page! 😉

  4. private avatar image

    Private Member  | 

    15 and8lb DB and 25lb KB used. Nice AMRAP. I added ankle weights for this workout, 5lb. Perfect for an active rest day. Added 5 min wo # 48 and then a tabata jump rope sequence. Thanks Zuzka!

  5. private avatar image

    Private Member  | 
    curitiba, parana, brazil

    Hi Zu…I did this as second workout of the day after JRC #15. I used 3kg db and I was tired but kept going till complete 3 rounds. See you, take care.

  6. private avatar image

    Private Member  | 
    usa

    Love this active rest day work out! There is not a “Mark as Favorite” button though!

    Thanks for all your hard work, Z! <3

    • private avatar image

      Private Member  | 
      los angeles, ca, usa

      Check now, Favorite button should be there! 😉

      • private avatar image

        Private Member  | 
        usa

        Thanks, Scott!!!!

  7. private avatar image

    Private Member  | 

    Great recovery wo Zuzka! I used 5 lb db’s. Im always tempted to go higher & sometimes I use 8’s but I like to keep it as my off-day recovery wo bc it really helps with soreness from Mon/Tue wo’s. Thanks for inspiring me to have off/recovery days. I’ve gotten where I really look forward to them and my body likes this schedule much better than 6-7 days of challenging wo’s where I now realize I was over training. Feeling ready for another tough one tomorrow. Happy Day!

  8. private avatar image

    Private Member  | 

    I loved this. Used 12 lb. weights and added a plank row to the plank pushup. Great recovery workout.

  9. private avatar image

    Private Member  | 
    norway

    3 rounds+8 reverse squats.
    Used 18 #DB for excercise 1 first 3 rounds and 2×13# DB in the last round,
    2×18#DB all rounds excercise 2
    regular push ups with knee tuck all rounds,
    9#DB for reverse squats and 2×9 #DB for rocky situps.
    Did 90 min cardio before this and my arms and shoulders are dead know. Off to enjoy my Sweet Potato carbs!!

  10. private avatar image

    Private Member  | 
    qc, canada

    Nice AMRAP, perfect to ease back to my regular workout routine. I had a massage with triggers points done and all the tension in my trapezius and rhomboid kind of resurfaced…. so I had to ease up on the workouts not to increase the pain and discomfort, but now I am feeling much better so back to normal… 🙂

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