550 Rep Total Body Workout 40 Min



Here it is a long total body workout that took me 40 minutes to complete. BUT take your time and do it in your own pace, don’t rush, take rest and aim for good form and time is the last thing to care.

This workout is really challenging, I found second and fourth exercises very hard to complete. In most of my workouts besides strength exercises for muscles of the upper back, I often have rehabilitation exercises for good posture and health. Most people have issues with upper back because of sitting job and these exercises aim to heal the back. Other problem areas from all day sitting are lower back and back of the thighs and glutes. I address these areas as well. I will mark exercises below with * for those that heal your back from all day sitting.

This is a reversed pyramid; do the first exercise 100 reps and drop 10 reps for each following exercise.

I used my 17 kg (37 pounds) bag which is very uncomfortable. The bag becomes slippery because of the sweat and my effort was to hold the bag. I also put my dumbbells in and I couldn’t do Cleans and other explosive things because I could hurt myself πŸ™ Now I am in a search for a new sand bag (actually it is salt and dumbbells bag :D) and this time I will fill it with sand or something else that doesn’t hurt when doing clean.

1. Squat and back activation* – 100 reps
2. Jumping lunges – 90 reps
3. Romanian dead lift – 80 reps
4. Hip thrust – 70 reps
5. Rows – 60 reps
6. Push up – 50 reps
7. ABS – twist and leg raise – 40 reps
8. Dive bombers – 30 reps
9. Bird dog* – 20 reps
10. Back lifts – 10 reps

Question of the day

Which exercises in this total body workout do you find the most challenging?

Rumi: 2nd and 4th


  1. Romy 23 October, 2012 at 10:26 Reply

    I haven’t done it yet! It’s on my list on Thursday!! can’t wait… it looks like, 2, 6 & 8. I need to work and improve my strength of my arms and back!!!

  2. Romy 25 October, 2012 at 02:15 Reply

    Just did it Rumi!!! wow!!!! I am happy it’s over!!!! it’s a great workout!!! I encourage everyone to do it!! it’s worth it!!

  3. Katerina 25 October, 2012 at 03:35 Reply

    I did this routine before breakfast and I really liked it! I love that you make your videos in real time because trying to keep up with you really motivates me πŸ™‚ I used 14kg of salt in a backpack. The rows with the bag were really challenging because of all the exercises before and I allways strugle with push ups (I still can’t go all the way down more than 3 times in a row).

    p.s. Here is what I made for breakfast πŸ™‚
    I also love your gluten free pancakes. I just add a little bit of pure coconut oil because I don’t have a good non stick pan πŸ™

    • Rumi 25 October, 2012 at 03:38 Reply

      Katerina, I am happy you liked the workout πŸ™‚ Thank you for sharing Tati’s recipe, I love her, she is so creative, has the best form I’ve ever seen and so positive πŸ™‚

  4. marysunny verdi 28 October, 2012 at 07:12 Reply

    hi i did this wo yesterday. used 8 kg sandbag. oh gosh i still.feel the soreness throughout the entire body especially on glutes couldnt even sit down πŸ™‚ lol and also on upper back and biceps. was very effective. thanks rumi for providing workouts like this. i found challenging exercises like jump lunges, dive bombers and bird dog. have a nice sunday.

    • Rumi 28 October, 2012 at 07:16 Reply

      marysunny verdi, I am happy you can’t sit down LOL Give your body rest to recover afer such total body workout. Very light cardio helps me with muscles sore.

  5. saddaf 8 November, 2012 at 05:37 Reply

    Hello Rumi,
    First of all i would like you to know that i am a huge fan of your workouts and you are a true inspiration:) workouts are really challenging and effective of course πŸ™‚ just finished this one and my legs are shaking (good for me)
    Your workouts are really appreciated, so keep posting please:)
    love and care:)

  6. Naseem 21 November, 2012 at 04:10 Reply

    Hi Rumi, you dont know how much i like ur videos and ur excercises ! i wanted to ask that i am a female with 100 kg weight and 5/6 height, i started ur workouts but i take too much time to complete it, specialy the jumping ones……..can u guide me that which excercises i should do first to loose my weight coz i am also eating clean and healthy and walk daily for an hour ………..kindly do guide me ………….thankyou very much !

    • Rumi 21 November, 2012 at 04:19 Reply

      Naseem, you should not only clean but also less energy (calories) than you spend. You can gain weight eating raw nuts for example. Watch the quality and quantity of food. Don’t jump until you lose at least 15 kg, because of your weight and you need to build strength, so your body is strong and you can start with jumps. Until then do the beginner viariations of strength exercises. For cardio you can do steps left-right or fast walking.

  7. mim 2 January, 2013 at 19:35 Reply

    I am wondering something. Are you doing the same excercices for few months or each day you do different excercices? Are you training all your body at the same time or you train each part individually ?

  8. S 22 February, 2013 at 09:25 Reply

    Dear Rumi,
    Terrific job πŸ™‚ I really like the way you’re helping out desperate people like me lol…you truly are an angel for doing this πŸ™‚
    My question is, how many times a day do we have to repeat the exercise given in the video? Is it 3 times? Like for example, on Tuesday we have upper body, so am I supposed to follow one upper body exercise video for three times within a day? Cause I was scheduling into doing them 2x in the morning and then one time in the eve…Idk though…

    Please help :/
    Thanks Rumi <3

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