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 4 – Lady D – detailed description
Recovery workout 5 – Vlad – detailed description
RumFit WOD 6 – Emily – detailed description
RumFit WOD 7 – Vasilena – detailed description
RumFit WOD 8 – Vera – detailed description
RumFit WOD 9 – Michelle – detailed description
RumFit WOD 10 – Nelissima – detailed description
RumFit WOD 11 – Polina – detailed description
RumFit WOD 12 – Katalina – detailed description
RumFit WOD 13 – Kami – detailed description
RumFit WOD 14 – Milena – detailed description
RumFit WOD 15 – Irina – detailed description
RumFit WOD 16 – Tania – detailed description
RumFit WOD 17 – Borisa – detailed description
RumFit WOD 18 – Anelia – detailed description
RumFit WOD 19 – Malina – detailed description
RumFit WOD 20 – Elena – detailed description