RumFit WOD 13: Kami

3

High intensity cardio workout, emphasis on abs. It’s not appropriate for beginners.

Have you ever worked out? If not, first try the 90 day challenge level 2. After you finish the level 2 program, continue with level 3. In the end of the 90 day program, you will have 6 months training experience. Then, you can work out with the CrossFit challenge. Here is the list with all CrossFit workouts.

If you want to see change in the way you look, every week, just workouts are not enough. You have to combine both regular workouts with eating the right amount of food for you.

Do each exercise for 1 minute. 1 round is filmed. If you want, do more rounds.

1. Down-up frog clap
2. V sit with opened legs & arms
3. Broad jump forward – 3 back jumps
4. Plank ALT side legs
5. ALT jump lunge
6. Plank ALT side legs with jump
7. ALT forward legs + arm smash
8. Bird dog + opposite elbow to knee
9. ALT side lunge jumps
10. Abs diagonals
11. Sprint
12. ALT pigeon crunch

How many rounds did you do? Write down your results in the comments below and next time when you do this workout, you will see your progress.

Rumi: 1 round, something like recovery workout after the hard one the previous day.

3 comments

  1. Romy 2 September, 2015 at 17:34 Reply

    Hey Rumi!
    I have just finished Kami workout!!! 1 mn with no pause in between was looooong!!! I could definitely feel the burn!!!! Awesome abs workout Rumi!!! Thank you!! I feel great!!! 🙂
    Have a great day!!!

  2. Nadia 8 September, 2015 at 10:32 Reply

    Hi Rumi! I like these types of workouts as ‘bonus workouts’ or ‘buy outs’ after other workouts. Today I swapped the cardio intervals for kettlebell swings with 20kg and managed 204 swings altogether. Exercise 10 was hard for me – I can rarely match your pace and form on abs exercises!

    84 cals, HR 146/165.

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