90 Day Workouts

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This is the list with all workouts from the 90 Day Challenge. You can read more about it here.

If you want to see great results, combine the workouts with low calorie diet or count calories. No matter what you’ll choose, the most important is to be convenient for you. We work for building new habits by training regularly and collect bonus points for a new habit we build every day.

Workouts day by day:

Start to train with the level which is appropriate for your physical condition and after it gets easy for you, go to the next level. BUT start each level from the beginning with DAY 1. It’s important to start with day 1 because the workouts get harder every other day. Day 15 level 2 is harder than day 1 level 2. It’s also the same with level 3.

DAY 1
1-level2Level 2
Aerobic, Slimming, Isometric and Strength Workouts

1-level3 smallLevel 3
HIIT, Endurance, Isometric and Strength – Dumbbell and Bodyweight Combo Workouts

DAY 2
2 day 5-level2Level 2
Total Body Strength and Butt Shape Workout plus Stabilizing And Cardio Exercises For a Strong Core

2 day 5-level3Level 3
Exercises for Lifting Butt plus Burn Killer Abs Exercise Combo

DAY 3
3 day 7-level2Level 2
Abs and Thighs Workout plus Full Body Toning

3 day 7-level3Level 3
HIIT, Abs, Thighs, Butt plus Full Body Workout For Fast Results

DAY 4
4 day 9-level2-2Level 2
Aerobic, Strong Arms, Chest and Back plus Butt Shape And Total Body Strength Workout

4 day 9-level3Level 3
HIIT, Good Posture plus Toning and Endurance Workout For a Strong Body

DAY 5
5 day 10-level2Level 2
Cardio, Upper & Lower body plus Quick Total Body Challenge Reverse Pyramid Training

5 day 11-level3Level 3
Cardio, Upper & Lower body plus Reverse Pyramid Training For a Strong Body And Mind

DAY 6
REST

DAY 7
REST

DAY 8
8 day 13-level2Level 2
Cardio, Thigh Exercises With Saddlebags Toning plus Quick Tank Top Workout

8 day 13-level3Level 3
HIIT plus Lean Thighs and Outer Thigh Toning With Saddlebags Exercises

DAY 9
9 day 15-level2Level 2
HIIT

9 day 15-level3Level 3
HIIT Fat Burning Workout For Fast Results

DAY 10
10 day 17-level2Level 2
Functional Core Workout And Total Body Fat Burning

10 day 17-level3Level 3
Total Body Strength Training And Functional Core Workout

DAY 11
11 day 11-level2Level 2
Upper, Lower Body, Cardio & Isometric

11 day 10-level3Level 3
Upper & Lower Body Strength, HIIT, Isometric

DAY 12
12 day 16-level2Level 2
Full Body Strength And Endurance Workout plus Stabilizing And Cardio Exercises For a Strong Core

12 day 16-level3Level 3
Brutal Full Body Workout

DAY 13
REST

DAY 14
REST

DAY 15
15 day 18-level2Level 2
Cardio and Strength Workout At Home

15 day 18-level3Level 3
Calorie Burning Cardio

DAY 16
16 day 19-level2Level 2
Booty and Good Posture Workout

16 day 19-level3Level 3
Good Posture and Booty Workout

DAY 17
17 day 6-level2Level 2
Abs and Thighs Workout, Exercises For a Strong Core plus Butt Shape Workout

17 day 6-level3Level 3
HIIT, Burn Killer Abs Exercise Combo plus Exercises for Lifting Butt

DAY 18
18 day 17-level2Level 2
Functional Core Workout And Total Body Fat Burning

18 day 17-level3Level 3
Total Body Strength Training And Functional Core Workout

DAY 19
19 day 20-level2Level 2
Fat Burning Cardio Workout

19 day 20-level3Level 3
Brutal Cardio Endurance Workout

DAY 20
REST

DAY 21
REST

DAY 22
22 day 21-level2Level 2
Total Body Fat Burning Workout

22 day 21-level3Level 3
Total Body Fat Burning Workout And Butt Lifting Exercises

DAY 23
23 day 15-level2Level 2
HIIT Fat Burning Workout

23 day 15-level3Level 3
HIIT Workout

DAY 24
24 day 19-level2Level 2
Booty and Good Posture Workout

24 day 19-level3Level 3
Good Posture and Booty Workout

DAY 25
25 day 12-level2Level 2
Lower Body, Bodyweight Only Aerobic Workout plus Reverse Pyramid Training

25 day 12-level3Level 3
Lower Body Strength and Cardio Workout, Reverse Pyramid Training plus HIIT

DAY 26
26 day 22-level2Level 2
Total Body Toning and Butt Lift Exercises

26 day 22-level3Level 3
Total Body Workout And Butt Lifting Exercises

DAY 27
REST

DAY 28
REST

DAY 29
29 day 23-level2Level 2
Full Body 10/10 Strength Training

29 day 23-level3Level 3
10/10 Strength Training And Brazilian Butt

DAY 30
30 day 14-level3Level 2 and 3
HIIT plus Lean Thighs and Outer Thigh Toning With Saddlebags Exercises

DAY 31
31 day 16-level3Level 2 and 3
Full Body Strength And Endurance Workout

DAY 32
32 day 3-level2Level 2
Strength And Fat Burning Workout, Isometric plus Exercises For a Strong Core

32 day 4-level3-1Level 3
Total Body Strength Training, Isometric plus Burn Killer Abs Exercise

DAY 33
33 day 24-level2Level 2
Workout For Strong Abs And Perky Butt Cardio and Strength Exercises

33 day 24-level3Level 3
Advanced Strength & Cardio Workout for Butt Enlargement and Strong Core Exercises

DAY 34
REST

DAY 35
REST

DAY 36
36 day 20-level3Level 2 and 3
Brutal Cardio Endurance Workout

DAY 37
37 day 25-level2Level 2
Full Body Workout With Butt and Ab Exercises For a Strong Core

37 day 25-level3Level 3
Do Do Total Body Workout With Abs And Butt Exercises

DAY 38
22 day 21-level3Level 2 and 3
Total Body Fat Burning Workout And Butt Lifting Exercises

DAY 39
8 day 13-level3Level 2 and 3
HIIT plus Lean Thighs and Outer Thigh Toning With Saddlebags Exercises

DAY 40
40 day 27-level3Level 2 and 3
Total Body Strength Workout Best Butt Exercises plus Burpee Madness

DAY 41
REST

DAY 42
REST

DAY 43
29 day 23-level2Level 2 and 3
Strength Training And Brazilian Butt

DAY 44
44 day 28-level3Level 2 and 3
Abs Booty And Thighs Exercises Total Body Fat Burning And Toning Workout

DAY 45
45 day 29-level2Level 2 and 3
Abs Butt And Thigh HIIT

DAY 46
46 day 17-level3Level 2 and 3
Total Body Strength Training And Functional Core Workout

DAY 47
47 day 22-level3Level 2 and 3
Total Body Workout And Butt Lifting Exercises

DAY 48
REST

DAY 49
REST

DAY 50
50 day 30-level2Level 2 and 3
HIIT For Total Body Toning And Fat Burning Get Bikini Body

DAY 51
51 day 18-level3Level 2 and 3
Cardio and Strength Workout At Home

DAY 52
52 day 26-level3Level 2 and 3
Total Body Strength Workout Best Butt Exercises plus Burpee Madness

DAY 53
53 day 31-level3Level 2 and 3
Lunge Madness And Butt Toning Total Body Workout

DAY 54
16 day 19-level3Level 2 and 3
Good Posture and Booty Workout

DAY 55
REST

DAY 56
REST

DAY 57
57 day 33-level2Level 2 and 3
Total Body Workout + do do HIIT

DAY 58
44 day 28-level2Level 2 and 3
Abs Booty And Thighs Exercises Total Body Fat Burning And Toning Workout

DAY 59
37 day 25-level3Level 2 and 3
Full Body Workout With Butt and Ab Exercises For a Strong Core plus do do workout

DAY 60
60 day 34-level3Level 2 and 3
Full Body Exercise Combination And Brazilian Butt Workout

DAY 61
61 day 32-level2Level 2 and 3
Endurance Interval Training Cardio and Strength Exercises

DAY 62
REST

DAY 63
REST

DAY 64
64 day 35-level3Level 2 and 3
HIIT Up Down With Abs Exercises, Inner Thigh And Butt Toning

DAY 65
50 day 30-level2Level 2 and 3
HIIT For Total Body Toning And Fat Burning Get Bikini Body

DAY 66
1 day 1-level2Level 2 and 3
HIIT, Endurance, Isometric and Strength – Dumbbell and Bodyweight Combo Workouts

DAY 67
67 day 36-level3-2Level 2 and 3
Brutal Butt Workout

DAY 68
19 day 20-level3Level 2 and 3
Brutal Cardio Endurance Workout

DAY 69
REST

DAY 70
REST

DAY 71
45 day 29-level2Level 2 and 3
Abs Butt And Thigh HIIT

DAY 72
72 day 38-level2Level 2 and 3
Total Body Strength and Cardio Home Workout

DAY 73
53 day 31-level3Level 2 and 3
Lunge Madness And Butt Toning Total Body Workout

DAY 74
60 day 34-level3Level 2 and 3
Full Body Exercise Combination And Brazilian Butt Workout

DAY 75
33 day 24-level3Level 2 and 3
Advanced Strength & Cardio Workout for Butt Enlargement and Strong Core Exercises

DAY 76
REST

DAY 77
REST

DAY 78
78 day 37-level3Level 2 and 3
Total Body Fat Burning Exercises

DAY 79
67 day 36-level3-2Level 2 and 3
Brutal Butt Workout

DAY 80
57 day 33-level2Level 2 and 3
Total Body Workout + do do HIIT

DAY 81
40 day 26-level3Level 2 and 3
Total Body Strength Workout Best Butt Exercises

DAY 82
82 day 39-level3Level 2 and 3
Brutal Abs Workout 40 Minute Active Rest Is Total Body Workout


DAY 83
REST

DAY 84
REST

DAY 85
50 day 30-level2Level 2 and 3
HIIT For Total Body Toning And Fat Burning Get Bikini Body

DAY 86
22 day 21-level3Level 2 and 3
Total Body Fat Burning Workout And Butt Lifting Exercises

DAY 87
67 day 36-level3-2Level 2 and 3
Brutal Butt Workout

DAY 88
88 day 40-level2Level 2
500 Calorie Workout

88 day 40-level3Level 3
1000 Calorie Workout

DAY 89
REST

DAY 90
It’s the last day of the Challenge, so it won’t be rest day 😉

88 day 40-level3Level 2 and 3
500 Calorie Workout plus 1000 Calorie Workout

38 comments

  1. Angela W 27 December, 2014 at 19:39 Reply

    Oh my goodness! I just found this 90 day challenge and I am loving it! well, it’s a love/hate relationship 😉 thank you!!

  2. Celeste C. 10 January, 2015 at 17:20 Reply

    I was looking for some butt shaping workouts and I found your videos. Thank you for putting these together and available for free! I just found your 90 day challenge and I’m all in!!! Today is Day 1 and I’m loving it.

  3. Max 29 January, 2015 at 13:27 Reply

    Wow. I only found this now, but it looks totally worth it! Definitely a great way to get ready for summer outfits and bathing-suits! So I’ll get to it in time!
    I’m researching the various links, and stuff. I can’t get the link to “Collect Bonus Points” to work. Isn’t there such a page?
    Thank you, Rumi!!!!

  4. Lavinia 13 February, 2015 at 20:57 Reply

    I just found this today. I know your older videos with anticelulite workout 🙂 but this site is absolutely great, i just love your programmes and exercises and i will be starting tomorrow the 90 day workout 🙂 you look absolutely fantastic … love you

  5. Annie 8 March, 2015 at 01:42 Reply

    I just found your site and I am thrilled about it. I am going to start doing the 90day challenge tomorrow and I want to ask about the levels… I am working out 3 times a week for an hour, 6 months now with a pause one month ago and it is something like total body workout called fit pilates, so due to that what level should I work out and what if I skip one day of the 90 day challenge let’s say I cannot work out that day or do not have the space or conditions to do it? I am not overweight but I want to see results in a short period of time – to lose some pounds and to cut on unhealthy meals. I know I will be enjoying this challenge and looking forward for the results. Greetings

  6. Chiara 7 April, 2015 at 12:34 Reply

    hello Rumiana .
    I’m Chiara , I have a lean body and I do not have to lose weight but I have to tone up my body . Can I still do this workout ? you have any advice for me ? I really like your videos : D

  7. Janny 15 April, 2015 at 11:39 Reply

    I think I need level 2.5 :). I tried level 2 and level 3 of the first 2 days. Level 2 is most of the time too easy and 3 is so hard that I need a longer break here and there. The main problem is that my endurance is not as good as my strength.

    By the way I like your workouts especially because they are “real” full body workouts and include some new exercises/combinations. I do not like all of these exercises (i.e. Toe Touch Jumping Jacks make me feel silly and I don’t like to feel that way during my workouts. It should be fun not silly :P.) but most of them are fun and refreshing.

    • Rumi 15 April, 2015 at 11:47 Reply

      Do level 3 and stop video when you need rest, do active rest exercise (jump rope, jumping jaks), and then turn on video and continue. The silly exercise train coordination, which is exercises for the mind 🙂

      • Janny 23 April, 2015 at 14:50 Reply

        Strange, I thought I wrote a reply to that a couple days ago… Then I try it again :).
        Thanks for the advise. I will do that.
        I like that you do exercises that require coordination and train my mind too. Some are fun, even if I fail to do them ;), and with some I feel silly. But that is okay. I just do a different but similar exercise instead.

  8. Dessy 20 April, 2015 at 10:08 Reply

    Hello,
    I started 90 day challenge two weeks ago and I am feeling great and everyday I can’t wait to go home for the next workout!
    Since my program is very full – I also do step aerobics twice a week and swimming every Saturday and meanwhile I am working 9 hours per day in office and also doing my masters degree – I am not able to comply with the distribution of workout days and rest days. Considering I do workouts 5 days a week and just changing the rest days is it a problem if instead of day 6 and 7 I do my rest on day 3 and 5 (e.g. or 2 and 6 )? And I suppose it is not a problem to do workout and swim (or attend step aerobics studio) in the same day?
    Thank you 🙂

    • Rumi 20 April, 2015 at 10:12 Reply

      Welcome on board 🙂 You can rest any 2 days in a week. It is better to adapt rest days to your schedule and you are doing great! You can combine swimming and workout. Let me know your results after a month. Your schedule is very tough and make time for enough sleep – it it the best day to go trough such busy period!

      • Dessy 20 April, 2015 at 11:36 Reply

        Thank you for your quick reply.
        I didn’t take any pictures or measures before the beginning of 90 day challenge but probably I will start doing it now. Generally I am not aiming losing weight because I look good with 170 cm and 52 kg (that often and easy varies between 50 and 54) but to feel myself better, to be healthy and in a good shape 🙂 Also I don’t follow any diet I am just trying to avoid the most harmful foods and to be happy with my body and health.
        If I have some visible results I will definitely share it with you!

  9. fato26 5 May, 2015 at 01:02 Reply

    Note / I’m not good at English so
    There can be many spelling errors in writing

    I’m starting the third level of the 90 day challenge
    And very satisfied with it and I liked it very much
    Thank you from the bottom of my heart
    I found what I’m looking for
    Launched challenge
    I’m exercising 5 days a week
    Is this enough
    I want to loss my weight too much
    And thank you again

  10. Chiara 25 May, 2015 at 10:54 Reply

    Hello rumi . I concluded the first month of training and I loved it . My body is toned and strong and I found out I have the abs and biceps : P . The first few weeks I followed only level two , now I follow Level 3 without stopping . I’m ready for the second month !! (sorry for my bad English). Ciaooooo 🙂

  11. troy anna 14 July, 2015 at 21:07 Reply

    hello gorgeous!!!

    with this 90 day challenge, how many calories do you recommend a person to intake? i noticed the last day you have 500/1000 does that mean only 500 intake for that level/1000 intake for that level? what about the other days?

    i’m not even sure how to determine how many calories i need to take in a day anyway 🙁

  12. Elfie 12 October, 2015 at 19:11 Reply

    Hi Rumi,

    I just found your 90 day challenge and I started today 🙂 I have had an extended break from working out so Day 1 kicked my ass! What a great sweat 🙂 So looking forward to sticking with it and seeing the results by Christmas.

    Thank you so much for your expertise and motivation and sharing these workouts with us.

    Elfie x

  13. Angie 5 December, 2015 at 01:03 Reply

    Hi Rumi,
    I started the 90 Day Challenge this week and I love it! My question is, should I be adding other cardio or is the program enough to create weight loss?

    Thank you,
    Angie

  14. Ts 12 May, 2016 at 06:21 Reply

    Thank you, I’ll go for level 2. Thought I asked something yesterday but can’t find it now. Strange. Anyway, found the answer now.

  15. Tina 24 November, 2016 at 07:42 Reply

    I found your site it’s so inspiring I’m going to start the 90 day work out tomorrow I have five children I’ve been looking for a routine to follow. I would like to tone and tighten everything

  16. Francesca 25 January, 2017 at 09:39 Reply

    Hello Rumiana I started your workout. .very beautiful. but the warm up and cool down are included in your videos?

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