24 Minute Advanced Abs Workout Flat Toned Stomach And Total Body Exercises Level 3


For new readers. If you want to achieve visible results, you have to cut your daily portions. It’s very hard to achieve results. Combine regular workouts with eating the right amount of food for you. If workouts are something new in your life, start with the 90 day challenge. After you finish the challenge, try level 2 or 3 from the weekly programs.

After I did the workout below, I had muscle soreness. It was good muscle soreness, it wasn’t light, but not super brutal, it didn’t bother me. Keep in mind that after level 3 I filmed level 2 workout. It is easy but still it’s more stress.

If this workout is challenging for you, try the easier version.

Do each combo 2 rounds, 4 intervals 50/15, 4 minutes. After that I filmed level 2 workout, if you want, do it.

Combo 1
1. Weighted twisted V sit
2. Elevate ALT renegade row

Combo 2
1. Pull over to bent knee V sit
2. Renegade row + triceps extension – 1 arm only

Combo 3
1. Elbow plank external rotation + knee tuck – one side only
2. Squat both leg – jump single leg – one leg only

Combo 4
1. Leg raise
2. Crossed leg push up

Combo 5
1. Single leg low-high plank + pigeon crunch – 1 leg in 1 interval
2. Single leg hip raise – 1 leg in 1 interval

Combo 6
1. Crunch circle – 1 side in 1 interval
2. ALT jump lunge + squat

Which is your favorite combo?
Mine is 5.


  1. Veronica 26 March, 2015 at 18:17 Reply

    Hello Rumi,
    i don’t understand what means 4 intervals 50/15, 4 minutes.
    Does it means that I have to do one exercise in one minutes? Don’t count how many reps I do?
    For example: Combo 1 (4 minutes total?)
    1. Weighted twisted V sit (minute 1 – minute 3)
    2. Elevate ALT renegade row (minute 2 – minute 4)
    is correct?

    • Rumi 26 March, 2015 at 18:33 Reply

      Do exercise for 50 seconds, try to do as many reps as you can with proper form. Then rest 15 seconds and again start with 50 seconds exercise. If you don’t understand, just follow what I do in the video.

  2. Katerina Naumova 1 April, 2015 at 09:18 Reply

    I really liked this routine, so I did it twice 🙂 Needles to say, my abs were very sore the next day :)) For exercise 1 in combo 1 and 2 I got to use my home-made medicine ball (a basketball filled with sand that weighs around 5kg). I haven’t used it in a while so it was fun for me and that’s why combo 1 and combo 2 were my favorite 🙂
    Single leg low-high plank + pigeon crunch is a brutal exercise and I am amazed this combo was your favorite 🙂 I’m not very pleased with my form but I know you’ll include this exercise in your next workouts so I’ll have a chance to improve 😉
    I found these beautiful illustrations and I wanted to share them with you http://www.boredpanda.com/sofia-monsters/ 🙂 I love Sofia, I’ve been there a few times and I can’t wait to visit again soon.
    Thanks for the workout, it’s very creative and effective – as always 😉

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