Abs Machine Total Body Cardio and Strength Mix 30 Min


This workout is very good for abs. I don’t believe in crunches and I think they are not the best abdominal exercises because they work out abs not in a natural way. Abdominal and back muscles are responsible for keeping body in upright position and to support good posture.

My vision is that you have to work out muscles for their function. Do you see people walking on the street and bending down (like doing crunches)? No, you can’t see anybody doing this. Everybody wants a good posture and this means strong abdominal and back muscles to keep body upright. The the natural way to work out abs is to engage them in stabilizing exercises like Planks, or movements that challenge balance.

Of course for variety, from time to time I do crunches but honestly I include them more often when I film workouts because people like them 🙂

Circuit training, do 3 rounds for time, don’t sacrifice proper form!

1. Lunge backward LEFT leg+Plie jump + Lunge backward RIGHT leg – 20
2. Plank to Child pose jumps – 20
3. Single leg jump + other leg raises – 20 reps each leg
4. Chair child jumps – 20
5. From knees – opposite leg-arm hold – 15 each
6. Single leg push up + knee to opposite art to 3 – 10
7. Renegade rows – alternating arm – 50
8. Butterfly raises + back activation – 20
9. Chair plank jump to squat – 20

I loved this workout. I felt my muscles depleted in a good way. My heart rate and breathing increased a lot and I like to have more oxygen in my body – this is good for my health.

Reminder: support workout with proper eating – only whole foods like – veggies, fruit, nuts, seeds, free range eggs, no antibiotics dairy, meat and fish.


  1. Katerina 8 November, 2013 at 00:46 Reply

    Hi Rumi,
    When it comes to abs, I agree with you. I have tried doing crunches but I had to do A LOT of them to actually feel the burn in my muscles. Also, I felt that I wasn’t really using my whole body. If I want my abs to be more visible, I don’t eat white bread, candy, salty food and I eat more green leaf veggies. In time I realized I don’t really care how visible my abs are, as long as I can stay in plank position longer, do more mountain climbers, jump higher. I love doing moves that make my whole body stronger 😉

    • Rumi 8 November, 2013 at 00:48 Reply

      Katerina, I complitly relate to your words! I don’t care how visible my abs are, I care about health, happinies, agility, positive attitude, that balanced workout gives me 🙂

  2. Daisy 21 December, 2013 at 10:42 Reply

    Hi Rumi,
    I have a question… When I workout I rarely feel soreness in my gluteus/inner thighs, chest, back etc. Is this due to poor form or not enough resistance? Sometimes your videos just use body weight, so should i add weights to get better results?? I have been working out 4-5 times a week for four months and have little change on the outside although I feel stronger, my body really does not show change 🙁 I also work at keeping my diet clean. No sugar or junk food…
    Thanks for your thoughts 🙂

    • Rumi 21 December, 2013 at 13:01 Reply

      Daisy, try to do exercises slowly with full range of motion. For example do push ups until chest touches the ground. For tighs and glutes add weights. Back muscles are very big and strong you need bigger weights – I love table pulls or pull ups and the day after I feel my back sore. Fot Renegade rows add more weight. About body changes – it is important to eat clean, but also is important the amount of food. For example 100 gr. nuts are almost 600 calories. Nuts are considered quality food but they are also very dense in calories. I don’t count calories but I think it is a good idea to count calories for a week to see what you eat and then to change your meals. Most people don’t understand that the qiality and amount of food is the most important thing when you want to change your body and health.

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