RumFit WOD 11: Polina

9

A great workout for booty and abs. It’s intensive and short for impatient results 😉 It’s not for beginners.

How to start working out? First try the 90 day program. After level 2 gets easy for you, continue with level 3. In the end of the 90 days, you will have 6 months training experience. So, you will be ready to try the CrossFit workouts. Read why they are not for beginners.

If you want to see changes in the mirror, to tone your body or to loose weight, except working out, you also have to eat the right amount of food for you.

I part – 2 rounds, if you want, do 3
Do 30 reps of each exercise and after that go to the next one.

1. LEFT leg curtsy lunge – RIGHT kick side
2. Jump LEFT leg + back raise RIGHT
3. Push up – wide – shoulder – diamond
4. RIGHT leg curtsy lunge – LEFT kick side
5. Jump RIGHT leg – back raise LEFT
6. Plank – 2 in-out jumps – jump to left arm – jump to right arm – this is 1 rep

II part – 1 round
Do 8 reps renegade row after every exercise (first one side, after that the other. All the time I couldn’t remember which side’s turn it was).

1. Goblet squat – 10
2. Weighted sumo squat – 10
3. Weighted ballerina squat – 10
4. Ab diagonals – 10 doubles
5. ALT reverse lunge – 10 doubles
6. Side plank + leg raise LEFT side – 10
7. Side plank + leg raise RIGHT side – 10
8. Torso + leg raise – 10
9. Bird-dog + side bird dog – 10 count every rep
10. Sprint – 100

Rumi’s time:
I part: 16:16
II part: 10:43

Write down your time in the comments below. Next time you do this workout, you will see your progress.

9 comments

  1. Nadia 8 June, 2015 at 09:23 Reply

    The plank jumps were a killer! This programme is excellent. I’m also following Zuzka’s summer shred – both are great, but so far I’ve found your workouts more challenging 🙂

    Could have gone heavier on the second part – goal for next time. Had to break up the pushups into sets of 6, but didn’t modify.

    Part 1: 18:13. 125 cals, HR 146/162
    Part 2: Rumi’s pace. 14kg kb. 8kg db. 78 cals, HR 147/163

    • Rumi 8 June, 2015 at 09:27 Reply

      Thank you for your feedback! Wow 200 cals, good! Sometimes I prefer to rest and not modify, sometimes I modify to keep intensity high 🙂

  2. Katerina Naumova 9 June, 2015 at 09:32 Reply

    This workout is brilliant! I loved the first part so I did 3 rounds. It took me 37 minutes, but I was really focusing on my form. I didn’t modify the push-ups and pushed really hard on the plank jumps.
    I was able to follow you in the second part, the Bird-dog + side bird dog exercise was a killer!
    I just saw your post about eating what we want, and I can say that I do that most of the time. Sometimes when I’m tired or hormonal I tend to avoid sugar because it acts like a trigger food for me, it makes me overeat. But I’ve learned to control my “sweet tooth” most of the time. Over the years I also find out that eating a lot of cabbage and green salad makes me feel great and full. I didn’t like eating a lot of vegetables in the past, but in time I started to really like eating them.

  3. Romy 11 June, 2015 at 12:14 Reply

    Hi Rumi!!!! OMG this workout was a killer!!! it took me 45 mn in total… 😕 With a 2-3 mn pose between part I and II. I was doing my workout in the hotel room bare foot and trying not to wake up my 5 year old daughter…. Lol
    As Nadia says, I also do Zuzka Summer Shreds workouts and we cannot compare one workout with the other! With your 30 day challenge workouts, mainly body weight, I burn more calories than the Zuzka ones with equipment! They are more challenging, I am almost dead with your workouts… Besides being more challenging, I find they are more balanced too! Rumi never forgets to work the back muscle! Most of the time, it is a part that most of the other fitness guru forgets! Keep it up Rumi you are the best!!!!! Have a nice day!!! Romy

    • Rumi 11 June, 2015 at 12:34 Reply

      Thank you! It means so much to me your support! My main goal is health, that’s why I balance all workouts.

  4. Nadia 15 November, 2017 at 15:26 Reply

    I know you’ve not been posting workouts recently, but just wanted to say that I’ve been repeating this series again more than two years later. You’re inspiring and it’s so refreshing to read your gimmick-free diet and exercise advice. Thank you for making them available, and hope all is well with you and your little one xx

Post a new comment

Day 75 of 90 – level 2 and 3

Gorgeous, the end of the week is just around the corner 😀 Today I have a loong workout, if you don’t have much time, read ...