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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  | 

    Broke a good sweat with my 10lb dumbbells! Thanks Z!

  2. private avatar image

    Private Member  | 
    holland, pa

    good recovery wo for wed as always 🙂 5lbs, kept pace with Z. Have a great day/night everybody!!!

  3. private avatar image

    Private Member  | 

    Hi Zuzka,
    I followed this wo along with you. I used a pair of 15lbs DB for the exercises: #1, 2 & 3, than 10lbs DB for the #4 & 5lbs DB for the #5. I really enjoyed it! xoxo

  4. private avatar image

    Private Member  | 

    I used the 26# kettlebell for the overhead/bridge and for the deadlift combo, which was pretty tough. Added my own 50 squat buy-out. Great workout for middle of the week!

    • private avatar image

      Private Member  | 
      williasmport, pennsylvania, united states

      Oh! I didn’t think about using the KB!!! Good call! I should read comments first 🙂

  5. private avatar image

    Private Member  | 
    williasmport, pennsylvania, united states

    Pretty much followed along with you using 10lb Dumbbells. I was surprised at myself for being able to do the front raises with that weight and keep good form. Combo two was my total favorite!!! It also made me realize I am getting so much more flexible! My squat was low and my back remained straight!

  6. private avatar image

    Private Member  | 
    usa

    I love these Bunny Slope WOs even I’m not a beginner. I just use heavier weights and go at a faster pace on my own. I love the new progress tracker as well.

    • private avatar image

      Private Member  | 
      usa

      Is there a way to look at all your workouts recorded or is that something that might be available as you add features to it?

  7. private avatar image

    Private Member  | 

    Did after 5 min ab today, I am beat. I am also a little nauseated, probably from the stomach bug my children brought home this week, but I have held it off for this long thanks to working out I think! Keeps me stronger and healthier!

  8. private avatar image

    Private Member  | 

    Great workout! I modified it slightly since I’m 35 weeks pregnant. I completed it in 21:21 with 5 lb dumbbells. I’m loving the progress tracker too! It would be great to have the ability to add a note to each entry. For example, I would use it to put the modifications I did and that I’m pregnant when I did the workout. Thanks for the great workouts!

  9. private avatar image

    Private Member  | 
    curitiba, parana, brazil

    Hi Zu…I have done this one today! Very good as always! Simple and effective. I used 3kg db for all exercises. I am not 100% yet…feeling lack of energy, just recovering from a health problem. I was coughing and having skin allergy. Yesterday went to Doctor and started homeophatic treatment. Slowly getting back to track…see you, take care.

  10. private avatar image

    Private Member  | 

    I have been doing bunny slope for two weeks now and this workout ended my two weeks and what a great way to kick off the weekend! Hopefully I won’t be TOO sore tomorrow (although I welcome a little pain, then I know I am stepping it up). Thanks Z for everything, I have stuck to it for two weeks straight (Mon-Fri) and this weekend on the Sat and Sun I am going to start your arm balance challenge and make those my weekend workouts!

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