Amazing Arms and Abs Upper Body Workout 37 Min


rumi abs

This is a tough upper body workout but we like the challenge, don’t we, Friends ๐Ÿ™‚ Several readers asked for a workout for arms, I listen to you and here it is arms and abs โ€“ an upper body workout.

The second part was hard to me, I was already tired from the first part and it was easy to hit failure. It is a good practice to start with bigger muscles (the first part targets back, chest, shoulders and abs) and to continue with the smaller (arms in the second part, bicep and triceps).

Note: Guys, if you have arm fat you can’t burn it through arm exercises. Exercises target muscles not fat. The result is that you work out the muscles and you can’t work out fat. You can’t spot the fat. You can’t control where you burn fat from โ€“ this is dependable on your genes and hormones. Another thing is that you need to eat less energy than you spend to start burn fat. So if you want to decrease your body fat then follow a diet plan with calorie deficit. After you reach your goal you can stop following the diet plan but you still to pay attention to your nutrition.

Nutrition is 80-90% responsible for the way you look! For me most important is how I feel and nutrition is again important but exercises also have a big part in this, may be 50%.

My advice is to eat only foods that exist 500 years ago โ€“ this means they are whole, not processed foods, or they are source foods (I call them this way).

I part, 5 rounds
1. Renegate row + dumbbell side raise โ€“ 10 reps
2. Reverse plank โ€“ 10 sec
3. Crunch + toe touch โ€“ both sides is 1 rep โ€“ 10 reps
4. Push off + bird dog โ€“ 10 reps
5. Squatted row โ€“ 10 reps

II part, 2 rounds
1. Single arm shoulder press โ€“ both shoulders is 1 rep โ€“ 10 reps
2. Flexed arms dumbbell raise โ€“ 10
3. Triceps extension behind head โ€“ 10 reps

III part, 10 minutes
Aerobic improvisation

Question of the day

Do you find the second part of the workout very hard?
Do you have access to source foods?

Rumi: The second part I was already exhausted and it was hard. I buy source foods like โ€“ eggs, fish (I don’t eat meat but it is a source food too), cheese, vegetables, fruit, nuts, seeds, legumes.


  1. Romy 29 October, 2012 at 15:34 Reply

    Wow!! It looks very challenging!! I am sure I will be burnt in the 2 nd part too!! I love challenging workouts like this!!!
    I try to eat clean as much as i can!! I have not really choice cause I recently had a blood test and my triglyceride is high!! ๐Ÿ™ it’s genetic….my mom has high cholesterol too but at least she has the good one. I have the bad one high!! Anyway, i have to eat fat free…no butter, no red meats, no cheese, no whole milk…no eggs, except white eggs and 2 whole eggs per week. No fried food, no sugar either… I am ok with it i just need to control my portions!!! I think i eat too much quantity…i don’t know how much i should eat… I might track my food intake with an online calories claculator? What dou you think? Ok, I will do,this workout tomorrow. I let you know about the 2nd part!!!! Thank you Rumi!!!

    • Rumi 29 October, 2012 at 15:44 Reply

      Romy, about the cholesterol – you can lower it with exercise, not by eating cholesterol free foods. Our body has mechanism to produce cholesterol because it is important and plays important roles, for example in building muscle and testosterone production. If you stop consuming cholesterol your body will produce it. Eating fat foods don’t increase serum cholesterol and helps to lower it. Actually eating whole eggs from chicken that live free (not cage chicken), fish, organic butter in moderation, red meats – decreases cholesterol. Make a research, it is an old fashion theory that you should limit the above foods. Limiting sugar and processed fat helps.

  2. Romy 30 October, 2012 at 03:07 Reply

    thank you Rumi!!! I will do more research about it!!! I already heard about eggs that they don’t increase cholesterol! I will definitely limit sugars for sure!!! I am about to do this workout NOW!!! wish me luck!!! :))

  3. Romy 30 October, 2012 at 09:01 Reply

    did it!!! and yep!!! I was suffering with the push off+bird dog! and the 2nd part was actually tougher during my 2nd round!!! ouch….my shoulders…!! lol Great workout Rumi!! keep them coming!! they are fantastic!!! thank you!!

    • Rumi 30 October, 2012 at 09:18 Reply

      Romy, push off-bird dog combination is so good for the back, it heals it after the bad sitting posture! You are very strong!

  4. Jesse 31 October, 2012 at 05:18 Reply

    Hi Rumi!

    I just did this work out! It was amazing. I was exhausted for the second part, but the hardest workout in this set was renegade row + dumbbell side raise, but I have shoulder problems, so I just decreased the weight to something manageable. I have access to source foods but have a terrible sweet tooth. I’ve been able to change my habits slowly. More veggies, fruits and whole foods, less salt, fat and sugar. I can feel a difference, but I need to change slowly, because that’s the only way I will really change my habits (not a drastic diet of some sort, but modifying the one I have).

    Thanks for posting these (full length) workouts. I do three at least three a week. I love your new website, too!

    Thanks Again!

    • Rumi 31 October, 2012 at 05:31 Reply

      Jesse, you have the right approach for a lifetime change! Slowly change your sweat tooth with sweat fruit ๐Ÿ™‚

      I will post a weekly workout schedule with exactly which workouts to do once My Facebook page reaches 500 Likes (it is at 150 Likes now) and I will be gratefull if you spread the word about it ๐Ÿ™‚

  5. Katerina 31 October, 2012 at 12:51 Reply

    This workout was tough! I was really sweating and it tested my nerves. Following you in the video really helps, I would have never finished the workout that quickly if I did it alone! I used 3 kg for the “Renegate row + dumbbell side raise” and for the “Triceps extension behind head”. I have 2 pairs of dumbbells, one 3 kg pair and a pair of 2 kg. For the other exercises I combined the dumbbells, so I used 5 kg per arm. The first time I tried this, I felt pain in my palms, but now I don’t feel it anymore. I guess my grip got stronger ๐Ÿ™‚
    The most difficult exercise for me was the first one. This routine is long, but it goes by very fast.
    Thank you for helping me stay happy and healthy Rumi ๐Ÿ˜‰

    • Rumi 31 October, 2012 at 13:09 Reply

      Katerina, you made me laughing, because of “testing my nerves”. Today I didn’t feel as working out hard but I started pushing hard and it was a test for my nerves too. Thank you for sharing you struggle and success ๐Ÿ™‚

  6. Remi 15 November, 2012 at 23:04 Reply

    Hi Rumi,

    I love your videos, and trying to do them. please tell me if it is possible to get rid of those love handles by doing exercise? please reply me.

    • Rumi 15 November, 2012 at 23:17 Reply

      Remi, you need to adjust your nutriotion- eat less energy than you spend. Exercises for obliques wil not help you to get rid of love handles.

      • Remi 15 November, 2012 at 23:57 Reply

        thank you so much for the reply. I am doing all the exercise from your videos, but they are paining so much, in the beginning i couldnt even lift my arms and legs:-( but now that i could see some difference. I have to thank you for that. but my arms are worry to me, i want to have like yours, so if i adjust my nutrition and do some exercise for arms, will that do any good for me?

        • Rumi 16 November, 2012 at 00:01 Reply

          Remi, adjust your nutrition and do my workouts. I rearly do arm exercises because exercises for back and chest work out arms too.

    • Rumi 28 December, 2012 at 00:57 Reply

      Irene, I don’t taka any. When I feel I am getting ill I may take herb supplemets to boost imunity. I used to take whey protein, but it is more than a year I stopped it, because I eat enought protein from food.

    • Rumi 26 March, 2013 at 12:29 Reply

      sara, you can’t lift breasts with exercise because breasts are not muscle, they are fat (not only) tissue.

  7. Remi 29 April, 2013 at 04:12 Reply

    hi Rumi, how are you? I am so happy to tell you that after nov 15, when you advised that diet matters, I just stopped snacking and did your routines, and now i have reduced 10kgs, though its been too much time, i am happy for that. thank you so much. but i want to reduce another 10 kg but i couldn’t. And i have a big doube Rumi. In all your cardio, you mention that you ll do it for 20 min!! but i couldnt even do for 2 min, my heart is pumping too much and it comes to my throat really, then i take 1min rest then i repeat for some 7 or 8 times. my doubt is, do we have to do continuously or 10min in morning 10min in evening equals 20min at a time for cardio should be effective?
    sorry for my english.

  8. Katerina 13 March, 2014 at 05:01 Reply

    Hi Rumi,
    I did this routine again yesterday, and I thought I should compare my experience with the last time I did it. Fist of all, I was surprised that so much time has passed since I had done it (my comment is dated October 31, 2012). I have 4 kg dumbbells now and I used them in my workout. It is a tough routine but I must say I felt really strong while doing it ๐Ÿ™‚ I am so happy to see how much stronger I am now. Back then, I couldn’t possibly do the first exercise with 4 kg! Your workouts are so much fun and I can’t believe how creative you are because I’ve been following you for a long time – much longer than I thought ๐Ÿ˜‰ and I never get bored or fed up with them.
    I am sending you lots of love and gratitude, you are amazing!

  9. Nadia 26 February, 2016 at 12:21 Reply

    Really hope you come back with more workouts soon Rumi, you are missed!

    Used 4kg and followed Rumi’s pace. Loved the push offs and the renegades for a push/pull combination. I feel as if I could follow this with a high intensity workout, on days when I have plenty of time!

    214 cals, HR 130/148.

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