Guys, this workout is ABS killer. After you finish it your core will burn in a good way. A word of caution: if you have lower back issue consider skipping this workout or do sit ups just with bodyweight. I rarely do sit ups and crunches, because they may hurt lower back, but sometimes I include them in my workouts in order to have variety.
I believe that if you have a weakness you need to work on it, because you are strong as much as your weaknesses. If you have lower back issue you need to strengthen your lower back with proper exercises (bodyweight Romanian dead lift, planks etc.).
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This workout was hard because of my salt bag 🙂 (Filled with salt) – 13 kgs (28 pounds). Adjust your weights according to your fitness level.
Exercises in Firm Abs Upper Body Workout
Part I, 10 rounds for time
1. 3 push ups (Wide + Shoulder width + Diamond/Triceps) – 1 rep
2. 3 pull overs + (weighted) sit up – 1 rep
Part II, 10 rounds for time
1. Press up + lie down + sit up – 3 reps
2. Crab – 10 reps
Part III, 10 rounds for time
1. From plank position – bicep curl + kick back + side raise – 1 rep
2. Straight arms over head dumbbell raise – 3 reps
Part IV, no rest interval training, 2 exercises back to back, 15 intervals 20/20, 10 min
1. 3 single leg jump overs
2. High knees sprint
Question of the day
What are your physical weaknesses?
Rumi’s answer: I have some issue with my left leg. Sometimes I have a feeling for a knee, or foot. It is not pain, but I can feel the existence of the left knee and I don’t have any feeling about the right knee. Sometimes I may feel my left ankle too. I don’t know what it is and I know if I push too hard with jumps the feeling starts to feel as light pain. That’s why I am working to strengthen leg muscles. I also found that I don’t need stretching immediately after workouts because I train in antagonist way (front thigh (quadriceps) – back thigh (hamstrings)).
If you train like this you get stretching naturally. But I include short stretching at the end of my videos because of the readers of this blog :), most people need stretching after the workout and I felt good with it many years, just recently I discovered I don’t need stretching right after the workout.
Hi Rumi its moon here.i really like ur exercises u r doing a very good job…=}
here i want to say about my self..my height is 5 feet and my weight is 62 k.g…i am very upset because i am getting marriage after 2 months,
thats why i want to lose my weight & wana be a smart girl but i don’t know which exercise is better for me. my lower body & arms are very big in size plz help me i need your help…can i lose my weight in 2 months?
i am waiting for ur reply…thanx
Moon, you need to eat less energy than you spend, exercise alone will not lead to losing weight. There is a workout schedule on the right side bar of the blog, follow it. But without changing your nutrition it is almost impossible to reach your goal.
Hi Rumi , am 25 years old …my height is 5 feet & weight is 65 kg …& my body type is ruler…& it seems I have weight in every inch of my body …could you suggest me any suitable diet for loosing weight ..I need to loose weight ( about 25 kg ) drastically in 2 months …to attend some cultural programmes …Is it possible ? I have lactose intolerance problem also.. Waiting for your reply …thanks
nazif, I think you should start now and after 2 months you will be in better position (may be not 25 kg lighter, but in better shape). I don’t elaborate diet plans.
a killer workout. exhausting too. wonderful post. thanks.
aditi, I am happy you liked the workout 🙂
I did this workout today, using a 12 kg bag and 3 kg weights. It was tough, but it went by realy fast. I must say, I LOVED the one leg jumps over the dumbbell – great idea! At first, I was scared I would trip and hurt my toes, but after a few reps it was so much fun 🙂
Thank you once again Rumi, you are really inspiring and creative 🙂
Good work out:) it was hard for me, but i did it:) thank you! Have a nice day.
Nice day to you too 🙂