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Bunny Slope Workout #19
March 16, 2016 | 
Zuzka
Equipment for this workout:
Hand Weights
Resistance Bands
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: 10-15 Minutes
- Leg lifts (x3) to side to side squats (x3)with power bands x 10 sets
- Reverse squat x 15
- Forward / backward lunge 10 / 10
- Squat and press x 15
- Push up / 3 point knee tucks x 10 alt. legs
- Clam to side crunch 10/10
- Hip Raise to weighted heel touch x 15
___________
Do this workout with me a few times and once you get familiar with the exercises, try to push yourself more to complete the circuit faster. Your goal is to eventually complete it in less than 10 minutes. Also remember that if you’re not getting out of breath, don’t feel any burn in your muscles or don’t struggle through any exercise, you need to kick it up a notch and try a workout that really challenges you.
We’re almost at the end of this series, so I decided to put together a 9 week Bunny Slope Workout Program for all of you who want to start from the beginning and do these workouts daily to build a strong foundation for my more advanced programs and workouts. Check back next week!
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Private Member |
This was a nice and quick Wednesday recovery workout for my birthday hi hi π honestly yesterday I did the lifted butt #20 X at 5am, but I think that my mind was craving another crazy workout and I decided to do 40 minutes of a mix of your high intensity workouts when I got back from work at 6pm… So this morning I was feeling the burn even if it was short and sweet π but it’s so worth it! Have a nice day XOX
Private Member |
pa, usa
Happy birthday !!!!
Private Member |
lakewood, ohio, united states
Happy Birthday!!!! I used to be able to do 2 WO a day but lately have been having a hard time getting up for a morning workout any advice or motivators that help you kick butt so early in the morning??
Private Member |
hendersonville, nc, united states
Check out Zuzka’s blog entry from February 3, 2014
Private Member |
ca, usa
Cindy, your profile pic made my day! π
Private Member |
hendersonville, nc, united states
Oh I forgot to mention that I grew up in Rocky Riverπ Small worldπ
Private Member |
switzerland/, france
is it lack of motivation or lack of sleep. Don’t overtrain. As they say, the good is not done during workout, but during recovery. So give time to your body to recover.
Private Member |
Hi Mariam! Thanks for the BDay wishes to you and everyone π In answer to your question, with my working hours and my family I kind of have no choice to do my workouts in the morning most of the time. By knowing that, I kind of just don’t give myself the option of not doing my workout when I wake up. At the beginning it was a little hard, but not as much as I thought it would be. With time, I realized that it simply became part of my daily routine and I don’t even consider skipping a day, I just do it, it’s normal now for my body. Actually I now look forward to waking up in the morning because I can’t wait to do my workout π Hope it helps a little π
Private Member |
Happy Birthday Natacha!!!
Private Member |
michigan, usa
Happy birthday! ππ
Private Member |
los angeles, ca, usa
Happy Birthday to you!
Private Member |
lake tahoe, nv, usa
HAPPY BIRTHDAY!!
Private Member |
Zuzka, I just added heavier weights for the exercises. I really enjoyed this one. Fun wo!!! xoxo
Private Member |
Great wo for a rest day. Pretty sore from yesterday’s wo so this felt good to go easy and keep my body moving. Did regular push ups and used weights for the forward/back lunges. Thanks Zuzka! Happy Birthday Natacha!!
Happy Day!
Private Member |
hradec krΓ‘lovΓ©, czech republik
DΔkuji :))
Private Member |
curitiba, parana, brazil
Hi Zu…I am skipping this one today. I had MT training today and also did 13 M burpees. I will do it some other day. I have two bunny slope workouts pending (#17 and #19) and two lifted butt (#18 and #19). I hope to do all of them by next week, I do not like to miss a workout. See you, take care.
Private Member |
curitiba, parana, brazil
Hi Zu…this one is done! I did 20 M burpees and used 3 kg db in the workout. See you, take care.
Private Member |
crazy !! 10lb dumbbells =]
8:35
Private Member |
hailey, id
π these bunny workouts only make me want to go faster… hahahha!!
so, I call them my Hyper-Bunny workouts and blast through them for fun with heavier weights and more reps – AT the same time you do these, Z. So, for the Hip Raise to weighted heel touch x 15, I would do 20 with 6-10 lb weights.
These are just as fun and intense as we make them – that’s all.. π
Private Member |
samara, russia
9:40 (#2: 6 kg dumbbells, #3, 4: 7,5 kg dumbbells, #7: 3 kg dumbbells)