Cardio And Upper Body Workout 22 Minute – Crunchless Ab Training



This upper body workout was so intense. Only 2 exercises and in between intense active rest โ€“ I was sweating like crazy. It is an upper body workout but I feel it in calves a little bit because of the cross over mat jumps.

I love Renegade row. It is so good total body exercise but recently It became a little bit easier for me. Instead of increasing weight I decided to challenge myself in a different way โ€“ challenge the balance and you get harder exercise ๐Ÿ™‚

I also feel my core the day after and there were no crunches or isolated ab exercises. Stabilizing exercises are my favorite abdominal exercises and single leg renegade row is a winner!

I always adjust number of rounds according to how I feel the day I do the workout. Sometimes I donโ€™t get enough sleep or I have muscle sore from previous workout – I always listen to my body and I may end doing fewer rounds than planned. I workout mainly to be healthy and if I feel that workout is harder than I need this day โ€“ I do less rounds or decrease weights or reps.

Of course it can happen the opposite scenario when I think I can do just 3 rounds today but after the 3rd round I feel strong and I do more rounds. I always adjust workouts to the way I feel today no matter my fitness level or what I think of myself โ€“ most important is how I feel, not what I think!

Exercises in this upper body workout
5 rounds for time. Donโ€™t sacrifice proper form for speed!
After every strength exercise do 20 reps Cross Over Mat Jumps.

1. Single leg renegade row (2 dumbbells in a hand) โ€“ 12
2. Diamond push up, shoulder push up, wide push up โ€“ count every rep โ€“ 12 reps

I love such simple workouts. It is like a meditation. I think only for 2 exercises and nothing else. When I do workouts with many exercises I always think “what is next” ๐Ÿ˜‰ With simple workouts I shut down thinking and just move โ€“ workout as meditation!

Question: What type of workouts you prefer โ€“ simple (just 2-3 exercises) or complicated, many exercises?


  1. Katerina 24 January, 2014 at 01:08 Reply

    Hi Rumi,
    I really like the new angle of shooting in the video. I can clearly see how low you go while doing the push-ups. I still have room for improving there, push-ups are my biggest challenge ๐Ÿ™‚ I try to go as low as possible without rounding my back and I hope I’ll eventually get all the way down (that would be awesome!!). It’s really nice to see how strong you can get without having big arms ๐Ÿ™‚ (not that I mind muscle, I just like a natural shape).
    I love intervals with a lot of exercises. I also love exercise combos (for example burpee + renegade rows). For me, it is easier to concentrate and get into that meditative state if I am focused on the movements. My thoughts often tend to wonder off, so I like exercises that require balancing because concentration is key while doing them.
    Great video and post,
    Thank you once again ๐Ÿ™‚

    • Rumi 24 January, 2014 at 01:24 Reply

      Katerina, this was my first attempt of shooting with 2 cameras, there is a lot of room to improve, but I like to have something to improve :). I like natural arms too. You know I dont work out arms isolated, they get good workout doing back and chest exercises. Separate exercises for arms is not logical for me because back and chest are bigger muscles and there is no rational to work smaller muscles more (except in cases of special needs). Today I will shoot lower body workout. Still don’t know what exercises but there will be many ๐Ÿ™‚

Post a new comment