Lunge Madness And Butt Toning Total Body Workout 28 Minute Level 3


Gorgeous, today we have lunge madness. We alternate different types of lunges with other exercises. This is total body workouts plus 2 minute aerobics in the end.

This workout is part of the 90 day challenge. Read more about it and join us, but start from the beginning with day 1.

If this workout is too challenging for you, try the easier version.

1 round, if you want do second round.

1. Walking push up – 20
2. Dumbbells in arms, back LEFT leg lunge, jump to alternate the legs, step forward RIGHT leg. RIGHT leg step back and so on, count each jump – 20
3. Elevated hip thrust LEFT leg + pull over – 20
4. Side lunge LEFT leg with dumbbells – 20
5. Elevate hip thrust RIGHT leg + pull over – 20
6. Side lunge RIGHT leg with dumbbells – 20
7. Renegade row LEFT side – 20
8. Walking lunges – 20
9. Renegade row RIGHT side – 20
10. Walking lunges – 20
11. Abs: from boat RIGHT hand touch LEFT floor – 20 doubles
12. Static lunge on LEFT leg – RIGHT forward-backward – 20
13. Shoulder dumbbell side raise – 20
14. Static RIGHT leg – LEFT lunge forward-backward – 20
15. Push off + torso raise – 20
16. Lunge backwards turn 180 degrees kick lunge turn – 20
17. Plank bend RIGHT knee, knee to the opposite arm, knee to the shoulder – 20
18. Like 17. LEFT knee – 20
19. Hands on the floor LEFT leg back – 50
20. Cross jumps – 20
21. Hands on the floor RIGHT leg back – 50
22. Cross jumps – 20
23. Hands on the floor raise leg to the side, alternating legs 20, 15, 15 each leg, active rest cross jumps
24. Cross jumps – 2 minutes

Did you like this workout? Which muscle did you feel it in most?
My shoulders and butt were burning.


  1. Katerina Naumova 21 November, 2014 at 14:10 Reply

    I did this workout yesterday, followed by Level 2. I feel it in my but today 🙂 Exercise 11 was surprisingly difficult for me. I do similar yoga exercises and I thought it would be the easiest, but I was very wrong 🙂 I am very happy because I felt a great improvement in my form while doing exercise 16 – it’s a great one because it also requires balance and flexibility.

      • Pharaoh 25 November, 2014 at 15:09 Reply

        I loved this workout. Actually tried to do it with a 6 lb vest and couldn’t finish. I’ll try again tomorrow without the vest. This will be one I come back to after training with you for awhile and do it with the vest. Thank you for your great workouts!

  2. maja 28 November, 2014 at 13:08 Reply

    Rumi, thank you for posting your exercises, where are the best :).
    But, can you write down or tell us in the begining what kind of equipment do we need for particuar execrise ?
    Thank you again and keep doing a great job.

    • Rumi 28 November, 2014 at 13:15 Reply

      Just start video and you will see what I use in it, the equioment is there in the first second :). I use only dimbbels, a chair and a mat. In some workouts only dumbbels 🙂

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Day 18 of 90 – level 2

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