RumFit WOD 14: Milena


A workout with emphasis on muscles that most often have cellulite 😀 – thighs and butt. It’s not a beginner’s workout.

Have you ever tried to work out? If the answer is “No”, then I advise you to try the 90 day challenge first (level 2). After level 2, continue with level 3. After you become an advanced, you can try the Rumfit challenge. The list with all Rumfit workouts is here.

Do you want to loose weight? Then workouts should be like brushing your teeth – you can’t miss them. Even only for 5-10 minutes per day. BUT workouts only are not enough. If you want to loose weight forever, you have to change you lifestyle, which doesn’t only mean regular workouts but also eating the right amount of food for you.

If you don’t always to be on diet, you need to improve your knowledge about food. There are no magical diets. There is appropriate way of eating for you, that you can follow whole life.

I part
Do 20 reps of each exercise. 1 round. If you want, do 2.

1. 2 squat steps 1 push up
2. Sumo squat ALT leg side-back raise in squat
3. Pike push up + frog clap
4. 4 squat steps forward – 4 backwards
5. Jumping jacks + feet touch – doubles
6. Single leg hip thrust LEFT
7. ALT one leg – jump – other kick high
8. Single leg hip thrust RIGHT

II part
Do 20 reps of each exercise. 1 round, if you want, do more.

1. Pull over
2. Weighted crunch
3. Row LEFT side
4. High-low plank
5. Row RIGHT side
6. Superman flutters
7. Bird dog hold 1-2-3

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

Rumi’s time:
I part: 9:57
II part: 5:15


  1. Nadia 11 June, 2015 at 16:20 Reply

    Thanks Rumi, this was a great workout. Used 1 x 10kg weight for the second part. I matched your time, but will go for a faster time next time. Loving your crossfit series 🙂

  2. Romy 15 June, 2015 at 10:53 Reply

    Good day Rumi😄
    I am hlaf french – half spanich ! Carolina said: thank you very much, I love you and I am thankful every time I finish one of your workout. Wherever you are, from here, Columbia, cheers. God bless you.
    Again, a fantastic workout for those who want to tone their legs!!! I could feel the burn in my thighs badlyyyyyyy specially during the 4 squats steps forward and backward!!! It took me 18 mn in total with 1 mn between part I and II. In just 18 mn I sweat like if I ran half marathon!!! Thank you Rumi, you are responsible for my well being!!! Have a lovely week!!!

  3. Buggy 29 June, 2015 at 20:40 Reply

    Wonderful workout! Just perfect for my current post-sikness shape 🙂
    Part 1: 10:44;
    Part 2: 5:15;

    Cheers and all the best, Rumi 🙂

  4. Nadia 9 September, 2015 at 17:10 Reply

    Did this again today with my heart rate monitor. Bird dogs were the hardest exercise for me.

    part 1: 128 cals, HR138/157 (2 rounds)
    Part 2: 29 cals, HR126/156.

    I found it slightly lower intensity compared to some of the other rumfit workouts (not a bad thing!), but was a great workout for legs and glutes 🙂

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