RumFit WOD 19: Malina

4

This is a total body workout with emphasis on booty and abs. There are cardio intervals for extra sweat and to go to the burning fat zone. It’s not for beginners.

Do you want to be in the best shape of your life? Then, you have to follow the plan regular short workout + eating the right amount of food for you. You can’t just follow any diet, you have to change your lifestyle forever. This is the key.

If you are a beginner with the workouts, you better try the 90 day program first. Begin with level 2. After you finish it, continue with level 3 and in the end you will have 6 months training experience. Then you can work out with the RumFit challenge.

I part
Do every combo 4 rounds and go to the next one. If you want, do more or less rounds, depending on how you feel this day.

Combo 1 – LEFT leg
1. Hip thrust – 10
2. Side leg raise – 10
3. Pulling squat – 10

Combo 2
1. V sit – 10
2. Single leg high-low plank – 10
3. Superman – 10

Combo 3 is like combo 1 but with the RIGHT leg
1. Hip thrust – 10
2. Side leg raise – 10
3. Pulling squat – 10

Combo 4
1. Push up – 10
2. Bird dog + elbow to opposite knee – single
3. Sprint – 100

Combo 4
1. Single leg dead lift + jump – 10 every leg
2. ALT marching table – 10 single
3. 2 plank in-out + jump left-right – 10

II part
1 round

1. Pull over – 20
2. Ab diagonals – 10 singles
3. Pull over – 20
4. Bicycle crunch – 10 singles
5. Pull over – 20
6. Abs – leg raise + hip raise – 10
7. Ab diagonals – 10 single
8. Bicycle crunch – 10 singles
9. ALT bird dog from knees – 10 hold

Rumi’s time:
I part: 27:17
II part: 6:00, but this is not a workout for time

4 comments

  1. Nadia 18 June, 2015 at 16:49 Reply

    Considered doing more rounds but my shoulders said no!

    Part 1: 147 cals HR126/202 (not sure about that upper reading!)
    Part 2: 12.5kg for the pull overs, only 15 reps though.

  2. rose marie 22 June, 2015 at 12:20 Reply

    Good day Rumi!
    It took me 44 mn in total including the 2 minutes pause between part I and II. I burnt 392 cal. I sweat a lot!!!! what a challenging workout!!! I was out of breath but I enjoyed it!!! Now, while I am writing to you, I feel so energized!!!
    Have a nice week Rumi!!

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