Total body workout with really difficult abs exercise. It’s not for beginners.
Do you have any exercise experience? If not so much, first try the 90 day challenge level 2. After it gets easy for you, continue with level 3 (it’s more challenging). After you do the 90 day program, you can work out with the Rumfit challenge. The list with all workouts is here.
Do you want to tone or to loose weight? The key is regular workouts + eating the right amount of food for you. Just working out is not enough. But if you follow the plan home workouts 20-30 minutes per day + eating clean, you will succeed.
Do 20 reps first round, second 15, third 10 and the last one 5.
1. Side burpee + knee tuck + kick + upright kick
2. Chair step ups – doubles
3. ALT elevated plank – knee to arm – step – knee to arm – singles
4. Single leg chair raise from lunge + other leg side raise – singles
Pyramid 20-16-12-6. Follow the same principle as in part I.
1. ALT elevated renegade row
2. ALT jump lunge
3. Abs bicycle – doubles
Write down your time you do this workout and next time you will see your progress.
I part: 18:51
II part: 6:25