RumFit WOD 10: Nelissima


This is an awesome workout for booty. We work really hard, but we are not breathless and lying in a puddle of sweat in the end. Yet, it’s not appropriate for people who didn’t work out till now.

If you haven’t worked out for a long time or ever, start with level 2 of the 90 days. After you are done with it, continue with level 3. After this program, you will have 6 months training experience and you would be ready to try the Rumfit challenge. The list with all Rumfit workouts here.

If you want to loose weight, you have to do 2 things: work out on a regular basis and eating the right amount of food for you. No matter how old you are, you can do it. You can feel awesome at any age!

I part – reversed pyramid
Do the exercises in a row. The first round do 40 reps, second 30, third 20 and the forth 10 reps

1. Jump to squat- jump up feet in
2. ALT raptile jumps – singles
3. Jump one leg – kick back other leg – both legs one after the other
4. ALT marching table 🙂 – singles

II part
First round do 40 reps for each exercise, the second 30.

1. LEFT leg side raise
2. Jump row
3. RIGHT leg side raise
4. Swing

Rumi’s time:
I part: 9:42
II part: 7:52

Share with us your time in the comments below, and check your progress next time.


  1. Nadia 5 June, 2015 at 14:49 Reply

    Part 1: 9:07. 64 cals, HR149/164.
    Part 2: 8:26. 5kg dbs, 14kg kb (round 1), 16kg kb (round 2).
    57 cals, HR145/166

    Those one leg jumps burned! 🙂

  2. Romy 10 June, 2015 at 17:51 Reply

    Hey Rumi!! Awesome workout!!! I could feel the burn in my thighs so bad and felt so energized afterwards!!!! I can’t wait the next workout! Have a nive day!!!

  3. Buggy 22 June, 2015 at 19:19 Reply

    Hello Rumi,

    Unfortunately I got sich and have to stop with workouts for a while. I have middle ear infection and not only feel pain but have some problems with stability. I am going to add the times of my last workouts in order to mark from where to continue when I recover. Thanks once again for the great challenge!

    1 part: 9.36;
    2 part: 7:00;

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