Training Program Week 30-2015

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Gorgeous 😀 I wish you a great start of the week, more rose wine and meetings with friends 😀

For new readers: If you have never worked out by now, start with the beginners’ program. After it gets easy for you, continue with level 2 of the 90 day program. Then try level 3 or the weekly programs.

You can try the 30 day RumFit, just have in mind that it is good to have over 10 months experience with workouts. The program is really high intensive.

The workouts:

DAY 1 – strength, endurance and BUTT

Level 3 – 32 minutes – List with the exercises
If you don’t have time, do 1 round, 16 minutes

Level 2 – 29 minutes – List with the exercises
1 round is 14 minutes

Yoga for both levels. It’s a great stretch for calves, back thigh, lower back. A little stretch for butt, shoulders, wrists, upper back, chest. My ankles were in pain all the time but after the practice I felt them energized and relieved. The final relax is great, short but for total body. This yoga can be done as before night sleep practice. If you hurry to go somewhere the relaxation in the end will nervous you, so just miss it 🙂

The video is not allowed to be published to other websites (this is a setup that the owner of the video has to approve, I didn’t see it in the beginning), so watch the video here in youtube.

DAY 2 – aerobics or yoga

After the day 1 workout I had muscle soreness and I did yoga on the next day. But some readers of the blog told me that they don’t like yoga. So there is yoga and aerobic workout, do whatever you want.

YOGA suggestions
This is total legs stretch, it’s from the same channel and I can’t publish it here.

If you have time do this video also to stretch upper back. You can do it other day, when you have time. If you hurry, miss the lying before and after the practice. I say it not to feel guilty. Yes, it’s better to start the practice with relaxation but if you think all the time that you are loosing your time and you want to do something else, it’s better to miss it. I like not to miss them 🙂 but sometimes I miss them and I don’t blame myself. You have to root out the feeling guilt. Make room for the workouts and yoga in the way that you will feel great. The goal of the workout is to make relaxed and to remind us that we are alive and Gorgeous 🙂 Promise, you will never feel guilty 🙂 Work out to feel alive and happy 🙂

Suggestions for workouts

Level 3 – 20 minutes totally
Burpee madness – 10 minutes – List with the exercises

Upper body and cardio – 5 minutes – List with the exercises

5 minutes HIIT– List with the exercises

Level 2 – 24 minutes totally

Upper body and aerobics – 5 minutes – List with the exercises

Lower body and aerobics – 5 minutes – List with the exercises

Aerobics and strength exercises – 14 minutes – List with the exercises

DAY 3 – do do 10/10

Level 3 – 20 minutes – List with the exercises

Level 2 – 20 minutes – List with the exercises

DAY 4 total body

Level 3 – 24 minutes – List with the exercises

Level 2 –28 minutes – List with the exercises

DAY 5 – total body with emphasis on butt

Level 3 – 44 minutes – List with the exercises

Level 2 – 38 minutes – List with the workouts

DAY 6

and

DAY 7

Rest or do yoga of your choice.

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