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Bunny Slope Workout #9

January 05, 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: Time Challenge
Duration: 20+ Minutes
  1. Front lunge knee up x 10/10
  2. Dead lift / front raise / squat & press x 10
  3. Kneeling short leg lifts x 20 + stationary lunge x 10 ( repeat on other leg)
  4. Dumbbell V-raise to Bridge x 20
  5. Weighted overhead criss-cross crunches x 20

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3 rounds for time

Zuzka Stretching

Here’s an example of a workout schedule you can follow using Bunny Slope Workouts:

Monday – Bunny Slope Workout #1 & #2 (these are easy so you want to pair them together)
Tuesday – Bunny Slope Workout #3 & #4 (the same as above)
Wednesday – Bunny Slope Workout #5
Thursday – Bunny Slope Workout #6
Friday – Bunny Slope Workout #7
Saturday – Bunny Slope Workout #8
Sunday – Bunny Slope Workout #9

BUNNY_SLOPE_9_FEATURED

Congratulations if you’ve been following this series and got to this point! It’s a huge step forward and you should be proud of your progress. This routine is the hardest so far, but that’s as far as we go in terms of intensity in Bunny Slope Workouts. If you feel like you need more time to get used to this, keep following along. If you feel like you’re ready for the next level, join my ZGYM and go through the 11 week long Beginner Program. You can read more about it here. Remember that your goal is to get stronger, not to be stuck in workouts for beginners forever. It doesn’t matter how old you are or how long you haven’t been exercising. It’s all up to you, your consistency and determination.

Progress Tracker

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Similar Workouts

Comments Add Comment

  1. private avatar image

    Private Member  | 

    Thank you for posting it early. I love Bunny Slope workouts although I am not a beginner.

  2. private avatar image

    Private Member  | 
    sion, switzerland

    This was a very easy, fun and sweaty workout yet I still felt the legs from the last days’ lunge exercises! They’re so sore!!! I’m still synchronized to your pace when possible and tried to be slightly faster for the sake of it 🙂

  3. private avatar image

    Private Member  | 

    Zuzka – thank you for the progress tracker! It’s great motivation, indeed. Is there any way to add a box to the progress tracker where we can add notes, like what modifications we used or if we used different weights for different exercises? Happy New Year!!!

  4. private avatar image

    Private Member  | 

    Good workout to practice with my new 10 lb dumbbells. Should have gotten new ones sooner, takes the workout to the next level!

    • private avatar image

      Private Member  | 
      detroit, mi

      I need to get some 10 pounders, too! 🙂

  5. private avatar image

    Private Member  | 
    detroit, mi

    Phew! I felt more energized for this workout compared to the last couple of days. My legs are still super sore from yesterday, but I managed to do this workout in 20:18 with 5 lb dumbells. Woo hoo!

  6. private avatar image

    Private Member  | 

    I realky live this one!

  7. private avatar image

    Private Member  | 
    new york

    I love this workouts they are perfect when I’m with my period and I don’t have a lot of energy or when I haven’t do exercise for a couple days, is like the perfect wake up for my body, I love this new track progress chart it is a great idea, thanks!

  8. private avatar image

    Private Member  | 
    konin, poland

    22:10 my time and I was using 4 kg dumbbells 🙂 I’m really tired but excited 🙂

  9. private avatar image

    Private Member  | 
    bogotá, d.c, colombia

    Nice wo, did it with 10 pounds Dbs, it took me 23:35 because I had no sleep time, I broke a sweat but I’m sure I can do it a lot faster.

    Have a nice day warriorz.

  10. private avatar image

    Private Member  | 

    Amazing workout, helped me to really work on my form. Question do you think this is intense enough to have a WEM? Or should I do anlother workout?

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