20 Minute Total Body Workout for Abs, Thighs, Glutes, Chest, Back and Arms


Hi Guys, I am here with a new total body workout and be prepared for split routines. Today I filmed lower body workout and soon it will be online (I need time to process it).

Do 3 rounds for time, as fast as possible but don’t sacrifice proper form

1. Deep Side Jump Squat + Knee up – 20
2. Lunge + Jump – Side Lunge Jump RIGHT leg – 10
3. Lunge + Jump – Side Lunge Jump LEFT leg – 10
4. Romanian Dead Lift + Jump + Hammer Curl + Knee Up LEFT Leg – 10
5. Renegade Rows LEFT Arm – 10
6. Romanian Dead Lift + Jump + Hammer Curl + Knee Up ROGHT Leg – 10
7. Renegade Rows RIGHT Arm – 10
8. High Knees – 100
9. Raptile Push Up – 10
10. Frog Clasp – 50

Question: How you feel after this workout? Full of energy or tired? What workouts do you prefer – total body or splits (lower/upper body)?


  1. Aracely 20 November, 2013 at 06:33 Reply

    Hola:) really I love your workouts 🙂 I feel amaizing full of energy:) and I prefer splits work out. Have a great day 🙂

  2. Daisy 20 November, 2013 at 10:18 Reply

    This is a great workout and very challenging too 🙂 I’m interested to know if you have any suggestions about exercises that help strengthen the lower back muscles? I’m not overweight (140lbs and I’m 5’7″) but I do have very weak core and lower back muscles due to lack of exercise for the last few years and it is causing me to feel achy in the muscles just above my hips after I work out. I see lots of exercises for abs, but not many for the lower back… Please let me know if you have any suggestions.
    Also, are you familiar with the Paleo lifestyle? What are your thoughts on it?
    Thank you for you time,

  3. egija 9 December, 2013 at 06:36 Reply

    I liked very much what you are doing, will now your workout routine. I am not very overweight, abdominal only after the child. How long until you can see the results?

    • Rumi 9 December, 2013 at 06:41 Reply

      egija, you should decrease food and then you will see small changes every week. But really visible results take at least a month. 2 months for bigger changes.

  4. Rose 13 February, 2014 at 20:17 Reply

    Rumi i never enjoyed a workout like this befor , thank you , i hope you can advice me about cellulite , i dont have any weight problems , how can i melt all cellulite away ? is it even possible ? what should i do except doing all your workouts 5 days a week , thank you again in advance 🙂

    • Rumi 23 February, 2014 at 09:12 Reply

      Сваля се тегло от дефицит на енергия (храна). С упражнения е трудно да се създаде дефицит на енергия, защото 10 минути тренировка не горят повече от 50-100 калории. Упражненията не намаляват теглото директно, имат косвено значение. Моля, пиши на на английски следващия път или задавай въпроси в българския ми сайт 🙂

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