30 day RumFit challenge – list with all workouts

8

Workouts on this page are appropriate to be done ANYWHERE. If you are on a holiday, you can train, for free and without equipment 🙂

CrossFit is a fitness program with constantly changing workouts with functional exercises, done with high intensity. CrossFit workouts include exercises for strength, power, strength and cardio endurance, mobility.

CrossFit is not for beginners. If workouts are something new in your life, first try the 90 day challenge level 2. After that continue with level 3.You can work out totally free and in the comfort of your home for about 5-6 months.
After you are done with the 90 day challenge, you can continue with the CrossFit workouts below.

All workouts below have 2 parts:
First part – only body weight and without equipment. You can do it at the hotel room, at the stadium, on the beach… anywhere.
Second part – exercises with equipment, which correct exercises for muscle groups that are missed in the first part.

When you don’t have equipment, do only the first part and you can do more rounds or reps. Some of the workouts are circuit, others are with reps.

When you have equipment, do both parts one after the other.

You must warm up and stretch before and after workout, this part is included in every video, don’t miss it.

The easier version of the exercises are shown in every video, so you can exchange the original exercise when it gets hard or you are not so advanced. You can do the workouts below also if you have 3-4 months training experience, BUT don’t emphasis on the speed, but to the proper form – this is very important!

If you want to shape up your body or to burn fat, you have to combine workouts with eating the right amount of food for you.

The RumFit WOD have women names that I like 🙂 The recovery workouts have men names. After 4 days in a row filming RumFit WOD, on the 5th day I wanted something a little easier and recovering. I post the workouts in the order I filmed them. And these are my real workouts for 30 days.

The goal is to do 5 workouts per week and 2 days to take rest. The 2 rest days could be consecutive or which 2 days of the week you want. My 2 days rest are in the weekend so I can meet my family. But if you want to take good rest of the workouts, it’s better to take 1 rest day after you do 2-3 workouts in a row. Listen to your body and take rest, when you need. The workouts are not going to fly away, they will be right here and after the end of the challenge.

If you want to say “Thank you” – every day share in Facebook and with friends what and how you work out. You can make more people to work out if you share how you feel, not what you do 😉 I work out – sounds difficult 🙁 I lift my booty; I am full of energy; I got my six-pack abs; I shape up my arms – sound really tempting 😉 Say you do workouts, only if you are asked 😀

If you don’t need recovery workout, do the WOD that you liked the most.

All RumFit WODs

RumFit WOD 1 : Pepilota – detailed description

RumFit WOD 2: Amber – detailed description

RumFit WOD 3: Dima – detailed description

RumFit WOD 4Lady D – detailed description

Recovery workout 5Vlad – detailed description

RumFit WOD 6Emily – detailed description

RumFit WOD 7Vasilena – detailed description

RumFit WOD 8Vera – detailed description

RumFit WOD 9Michelle – detailed description

RumFit WOD 10Nelissima – detailed description

RumFit WOD 11Polina – detailed description

RumFit WOD 12Katalina – detailed description

RumFit WOD 13Kami – detailed description

RumFit WOD 14Milena – detailed description

RumFit WOD 15Irina – detailed description

RumFit WOD 16Tania – detailed description

RumFit WOD 17Borisa – detailed description

RumFit WOD 18Anelia – detailed description

RumFit WOD 19Malina – detailed description

RumFit WOD 20Elena – detailed description

8 comments

  1. Jordan Solis 2 June, 2015 at 17:15 Reply

    So far I’ve really enjoyed your workouts! I love doing at home workouts that are high intensity and allow me to get a good workout in so that I can get on with my day 🙂 I was wondering though, are your workouts written down anywhere? I would prefer, in some cases, to just read through the workout and then complete it instead of watching the entire video to find out the movements… I don’t always have time to sit down and watch the whole video to find out what the workout is. If I don’t understand a movement, I can always refer to the video for an example… just a suggestion unless they workouts are already written somewhere! Thanks for the motivation to workout!

  2. Zsuzsa 11 June, 2015 at 22:10 Reply

    Hello Rumi,
    I am doing your exercixes regularly and I like it very much. Would it be possible to estimate that how much calories are burned out during one workout? Thanks for answer in advance and thanks for the videos as well! Greetings, Zsuzsa

  3. Deb Kokomoor 3 November, 2016 at 21:50 Reply

    Hello Rumi!

    You are amazing!! I really love your workouts. I would really like to see more of your recovery day workouts like “Vlad” in your 30 day Challenge. Maybe you could post some ? Thanks for the great workouts!

Post a new comment

RumFit WOD 8 – Vera

This is cardio workout with emphasis on abs. There is a new abs exercise, which I haven’t seen anywhere 🙂 You can try to do ...