Bunny Slope Beginner Workout: complex de 2 luni pentru începători de la Suski Lite

If you are just starting to do home workouts and choose a simple program for beginners, try the prepared set from Suski light Bunny Slope Beginner Workout. This 9-week course short’s low impact workout for beginners, which is offered for free on the youtube channel ZuzkaLight.

Program description the Bunny Slope from Suski light

Lumină Zuzka (one of the most popular expert on home workouts), mainly offers high-intensity impact exercises. But there is Suzanny effective slimming complex that will allow you to train at home even for beginners. For lessons on the Bunny Slope Beginner Workout, you do not need training experience. The complex consists of simple’s low impact classesthat help to lose weight and get rid of problem areas. The program is ideal also for people with overweight and people who lead a sedentary lifestyle.

Complex Bunny Slope suggests a progressive increase in complexity. You start with the easiest exercise, but as you grow your physical strength and endurance classes will be more complicated. Within 9 weeks you will repeat the exercise several times, that will help you to adapt to the load and to monitor their progress.

In total, the program included 20 short workouts for 15-25 minutes. The program does not involve days of rest, you will do every day! But don’t worry Zuzka light uses gentle load, which will help to avoid pretensiousness. Daily workouts will be extremely effective for achieving high-quality results for 2 months of training. Due to the complex Bunny Slope, you will create a solid Foundation for further business achievements.

Avantajele programului:

• Perfect for beginners and those who have had a long break in fitness.
• Workout short time (15-25 minutes).
• The program is progressive in complexity (from simple videos to more complex).
• The workout’s low impact without jumping.
• There is a ready calendar for 2 months.
• The program includes 20 different videos.
• The complex will help you prepare for more intense training.

For classes you will need additional equipment: dumbbells 1-2 kg, fitball (for some videos), fitness band (for later videos in the second month). Zuzka recommends gradually increase the weight of the dumbbells as you progress through the program, it will help you achieve more from school.

Zuzanna allow classes without a warm-up, but remember, a quality warm up before training never superfluous. After a workout, don’t forget to stretch and relax the muscles after exercise.

Warm-up before exercise:

Stretching after a workout:

If you sign up on the official website Suski light, it will be easy to monitor their progress in training. Zuzanna offers you to make their performance after each session: the number of repetitions or timpul scurs , depending on the specific workout. On her site there are special table which made all the desired values. This will allow you to clearly observe your results.

• Workout in minimum time: #1, #2, #3, #7, #8, #9, #10, #11, #12, #13, #17, #18, #19, #20
• Exercise for maximum reps: #4, #5, #6, #14, #15, #16

Constant monitoring of your results helps to avoid stagnation in your workouts and constantly progress. In addition, it makes you strive to its maximum, which obviously, contributes to more rapid goal achievement. But you can just follow a video without taking additional into account. See also: Complex Beginner from Suski light for primary and secondary levels.

Bunny Slope Beginner Workout: all videos

1. Bunny Slope Workout #1 (22 minutes)

Echipament: gantere.

• Butt & Legs (Ballerina Knee up x 20 reps, Ballerina knee up to back x 20 leg lift, Back lift leg to front toe tap x 2x)
• Arms, Shoulders, and Back (Weighted Bunny Slope x 20, x 20 Upright Row, Bend Over Row x20)
• Abs (Supported Sit up Knee Tuck x 20, Wag the tail to Extended Legs alternating sides x 20, Bicycle x 20, Table top Crunch x 20)

2. Bunny Slope Workout #2 (25 minutes)

Equipment: dumbbells, chair.

• Butt & Legs (side bend x 20 to squat, to Deadlift heel raise x 20 x 15/15 Stationary Lunge, deadlift, Side lunge x 20 alternating)
• Back, shoulders and arms (Curls to lateral raise x 10, x 20 diagonal punch, Kneeling row x 20/20, chest press x 20)
• Abs (x20 Scissors, in & out x20 knees, Knee hold x 20 counts on each leg, lifts Elbow plank x20)

3. Bunny Slope Workout #3 (20 minutes)

Echipament: gantere, fitball.

• Sumo Squat x 20
• Front & Back 10/10 calve raises
• Podul x 20
• Clams x 20/20
• Bicep curls swiss ball x 20
• DB diagonal raise swiss ball 10/10
• Tricep Extension x 15
• Laying DB raises x V 10/10
• Superman lifts 20 alt.
• Swiss ball hip cross over x 20
• Pass the ball x 10
• Kneeling hip raise to Bird dog x 20 alt

4. Bunny Slope Workout #4 (17 minute)

Echipament: gantere.

• Weighted curtsy lunge to calf raise 10/10
• One leg bridge to a Windshield wiper 10/10
• Horizontal Scissors x 20
• One leg kneeling push up x10 alt
• Butterfly x 10

5. Bunny Slope Workout #5 (19 minutes)

Echipament: gantere.

• Heel raised Sumo Squat x 10/10
• Side to Side squat x 12
• Deadlift to DB overhead raise x10
• Plank up x 10
• hollow to bridge knee tuck x10

6. Bunny Slope Workout #6 (17 minutes)

Echipament: gantere.

• Squat & twist overhead press x 12 alt.
• Forward/back lunge with DB curl x 5/5
• Kneeling heel lifts (x5) to kneeling push up x 6 sets
• Kneeling side plank leg lifts x 10/10
• Shoulder lift (x5) / Butt lift (x5) x 5 sets

7. Bunny Slope Workout #7 (16 minutes)

Echipament: nu este necesar.

• Podul x 20
• Swimming x 10 (chest lift, single leg lifts)
• In and out bridge x 20
• Cross ankle heel raises 20 / 20
• One Leg Bridge with alternating Knee tuck x 20
• Wag the tail leg lifts x 20
• Side Crunch x 20/20
• Plank up to kneeling push up x 10

8. Bunny Slope Workout #8 (22 minutes)

Echipament: gantere.

• Squat leg lift x 20
• Side step knee up step back to knee up x 10/10
• Inner thigh lifts x 20 / 20
• Clam shell leg extensions x 20 / 20
• Plank knee tucks x 20

9. Bunny Slope Workout #9 (24 minutes)

Echipament: gantere.

• Front lunge knee up x 10/10
• Dead lift / front raise / squat & press x 10
• Short Kneeling leg lifts x 20 + 10 x stationary lunge ( repeat on other leg)
• Dumbbell V-raise to Bridge x 20
• Weighted overhead criss-cross crunches x 20

10. Bunny Slope Workout #10 (20 minutes)

Echipament: gantere, fitball.

• Deadlift to Squat with ball overhead x 15
• DB rows x 15
• Push ups x 15
• Butterfly Leg Lifts x 15
• Chest press x 15
• Weighted hip raises x 15
• Criss Cross weighted crunch x 16

11. Bunny Slope Workout #11 (21 minute)

Equipment: fitball.

• Circle Squats with Swiss ball x 10
• Standing toe touches x 10/10
• Back Extensions x 10
• Push Ups x 10
• Swiss Ball hip cross over x 10 alt.
• Swiss ball hamstring curl x 10

12. Bunny Slope Workout #12 (19 mins)

Echipament: gantere, fitball.

• V – step Squat with a curl / Deadlift x 10
• Kneeling hip raise to shoulder press x 20
• Kneeling back kick 20/20 (glutes)
• Parallel rows on exercise ball x 10
• Walk out Push ups on exercise ball x 10

13. Bunny Slope Workout #13 (19 minutes)

Echipament: gantere, fitball.

• Weighted Curtsy lunge leg lift x 10 alt.
• Weighted Sumo Squat with curl to overhead lateral raise x 10
• Butterfly leg lift to push up on exercise ball x 10
• Hip raise to chest press on exercise ball x 10
• Leg lift toe touch x 10

14. Bunny Slope Workout #14 (18 minutes)

Echipament: nu este necesar.

• Squat leg lift x 12
• Hip raises x 20 + 20 at the top
• Knee leg supported side plank lift 10/10
• Kneeling push ups x 10
• Leg extension to high plank x10 / 10

15. Bunny Slope Workout #15 (19 minutes)

Echipament: gantere.

• Side to Side squat with heel raise x 10 alternating
• Side lunge bent over row x 10 alternating
• Plank knee tuck push up x 10 alternating legs
• Reverse squats x 10
• Rocky Sit Ups x 10

16. Bunny Slope Workout #16 (17 minutes)

Equipment: fitness rubber band.

• Side to Side step with power band x 12
• Push up to Plank x 10 v step
• Laying leg raises with power band 20/20
• Horizontal scissors x 20
• To raise Hip abductor press x 20

17. Bunny Slope Workout #17 (22 minutes)

Equipment: fitness elastic band, dumbbells.

• Side lunge deadlift x 20 alt.
• Clams with power band x 20/20
• One Leg kneeling push up x 10/10
• Inner Thigh Lifts with Power Band 20/20

18. Bunny Slope Workout #18 (19 minutes)

Equipment: exercise band, dumbbells, fitball.

• Dead lift to heel raise x 15
• Stationary Lunge 15/15
• Sumo Squat x 15
• Hip Supported Plank Rows x 20 alt. – screwed up
• Dummbell V-raise to Hip Raise on exercise ball x 20 – crewed up
• Criss Cross Weighted crunch on exercise ball x 20 alt.
• Pass the ball x 10
• Kneeling Heel raises with Power band x 15/15
• Clams with Power Band x 20/20 (knee lift)
• Wide Legged hip raise with band power to weighted sit up x 20

19. Bunny Slope Workout #19 (14 minutes)

Equipment: fitness elastic band, dumbbells.

• 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
• To weighted Hip Raise x 15 heel touch

20. Bunny Slope Workout #20 (23 minutes)

Echipament: gantere.

• Curtsy Lunge to Squat x 20 alt
• Side Lunge Bent Over Row x 20 alt
• Balancing Squat to overhead Press x 20 alt.
• Santana Kneeling Push Up x 10
• Hollow Scissors (x3) Crossed Legs Lift x 20

If esti un incepator, it is recommended to pay attention to the following programs:

• True Beginner: an 8-week set of workouts for the beginners
• YOUv2 de la Leandro Carvalho: un program grozav pentru începători!
• Antrenamentele cardio cu impact redus de la 14 de la FitnessBlender pentru începători

Ready program For beginners To weight loss