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Bunny Slope Workout #4

December 01, 2015 | private avatar imageZuzka

Equipment for this workout:


  • Exercise Ball

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

15 min AMRAP

  1. Weighted curtsy lunge to calf raise 10/10
  2. One leg bridge to Windshield wiper 10/10
  3. Horizontal Scissors x 20
  4. One leg kneeling push up x10 alt
  5. Butterfly x 10

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Zuzka Stretching

Complete as many reps as possible during the 15 minute count down. Or just follow along with me if this is your first time.

BunnySlope4

Today’s workout for complete beginners is an AMRAP. For those of you who have never heard this term, it means As Many Reps As Possible. The benefits of doing AMRAPS are:

  1. You know exactly how long is your workout going to take.
  2. You can exercise at your own pace.
  3. You will never hit a plateau because your goal is to always push yourself a little harder to beat your old personal best.

This workout is also good for recovery. I wouldn’t suggest training at a high intensity every single day, because your body and your muscles need some rest so that you can keep progressing. Too much of high-intensity exercise can lead to overtraining, but if you balance your weekly schedule and include some easy routines, you will see amazing gains in overall conditioning.

If you have a mom that needs to start moving, tell her about the Bunny Slope series. I couldn’t get my mom to exercise for a long time, but she really likes these routines because they’re doable for her and it’s gently for her joints. The best way is to do one of the Bunny Slope Workouts a day, rotate through them and then add a new one on Wednesday.

Have fun!

Zuzka

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Comments Add Comment

  1. private avatar image

    Private Member  | 
    friday harbor, washington, united states

    I actually got my sweetheart to do this today! I did it with him and it was definitely a nice recovery day workout as you said. He is just coming back to exercise although he’s very active with our farm, he still needs that core building and balance and agility that will come with this. Yay! Thank you, Z for giving this to us. He liked it, thought it was fun, and will keep going, he said.

    • private avatar image

      Private Member  | 
      friday harbor, washington, united states

      BTW, I’m probably about your mom’s age (just guessing, I just turned 53) and I pretty much keep up with you in your high intensity workouts (except for the pistol squats, those are a work in progress). This is I think largely due to working out with you since you were filming on the roof! Awesome, huh? 😉

  2. private avatar image

    Private Member  | 

    I made this a bit tougher by using 15 lb DBs and doing the 1 leg p/ups in full plank p/up form. Finished 3 rounds and 8 1 leg bridge lift/wipers in 15, and a full 4 rounds in 16:52.

  3. private avatar image

    Private Member  | 
    curitiba, parana, brazil

    Hi Zu…good one for Sunday! I did 3 rounds…lovely as always! The kneeling push-ups are really good…with knees on floor they are in a perfect form and so easy! kkk 🙂 see you, take care.

  4. private avatar image

    Private Member  | 

    I am back to beginner status due to “bunking” my training. Have to start somewhere and yes Z I love these workouts especially as a recovery workout when muscles aching a bit after doing kettlebell workouts . Thanks this one was great

  5. private avatar image

    Private Member  | 
    serbia

    Hi Zuzka, I really enjoyed in this bunny slope workout! I find horizontal scissors little bit challenging but I feel great right now! Thank you for all your supportive talk it really mean to me. Kisses

    • private avatar image

      Private Member  | 
      lake tahoe, nv, usa

      Im so glad you’re enjoying the series. I hope to hear you’re getting stronger 🙂

  6. private avatar image

    Private Member  | 

    I love these. I am over 50 but have followed you since the rooftop days. Been off workouts for a year so I thought I’d pick up again here. I am glad to say I find them easy but still good to be building in a balanced core.

  7. private avatar image

    Private Member  | 

    loved it !!
    3rounds + 10lbs
    paced myself 🙂

  8. private avatar image

    Private Member  | 
    case pilote, martinique

    I did this workout before breakfast which was great. As I feel good today (I managed to sleep 6h in a row) I think I’m gonna do BSW 5 this afternoon.
    Thank you Zuzka for another great workout. Can’t wait to go back to BodyCrush workouts!!

  9. private avatar image

    Private Member  | 

    Thank you Zuzka for the BSW. I did start with your beginner workouts but felt like a failure. Then I came back to see these BSW and have given them a try and I love them. I’m on #4 and plan to continue!! Love working out with you! 🏋

  10. private avatar image

    Private Member  | 

    Great workout!

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