Exercises for total body with emphasis on abs, shoulders, thighs and butt. Cardio intervals to higher the intensity and heart rate. This workout is a real challenge, it’s not for beginners.
It’s high time for us to start LEVITATION 😀
If you have always dreamed for the perfect body, you have to follow the plan – regular workouts + eating the right amount of food for you. Just workouts are not enough, just diet also. You have to combine both to succeed.
If you start with the workouts now, I advise you to try the 90 day challenge level 2 first. After you are done, continue with level 3. Then, you will be ready to try the RumFit workouts.
I part – two pyramids
Pyramid 1: 15-10-5 reps
1. Levation squat – every leg
2. Slide bridge curls
3. Dive bomber
Pyramid 2: 15-10-5 reps
1. Kick trough + 3 single arm bicycle crunches – both sides + burpee
2. Boat straight – left-right – triples
3. ALT jump one leg – kick high with the other leg – doubles
II part
2 rounds
1. Row – 20 every side
2. Pull over – 20
3. Superman – 20
Rumi’s time:
I part: 29:00
II part: 5:55
Write down your time in the comments below and next time you do the same workout you will check your progress.
Loved this workout, mainly because I was glad to finish it 🙂 the kick-through burpees were evil! Used paper plates on carpet for the slides but still found the move a bit awkward so might replace with bridges next time.
Part 1: same pace as you. Alternated the squats with pistols. 160 cals, HR 135/153.
Part 2: 10kg db.
Slide curls kill hamstring, if you don’t feel it, maybe you don’t do it right. I wanted to finish kick trough burpee too. Thank you for your feedback.
Thanks Rumi, yes it definitely felt as if I were doing it wrong! The paper plates didn’t slide very well and I started getting cramps in my hamstring! Perhaps I’ll try again on a more slippery floor and go slower.
Hey Rumi!!! 🙂 This one was a killer!!! I am glad I made it!!! it was very challenging both physically and mentally!!! I enjoyed it anyway!!! I love the “well being” you feel after the workout…well…after at least half an hour :)…it’s awesome!! Every night before going to bed, I look forward to my workout in the morning!! it’s this special moment, I am with myself and I enjoy it.
I can tell I have made some progress in the dive bomber…I used to do it in a modified position all the time… now, I can do the proper form…at least the first five reps…little by little. Enjoy your weekend Rumi. I look forward to your workouts on Friday 🙂
Romy
Congrats for your progress with dive bomber! I love the feeling 30 minute after the workout 🙂 Full of energy, joy, well being 🙂
Part 1: 29:08
Part 2: 6
The kick through burpee was a killer! I really loved this workout, my whole body feels great (and tired!) after completing it 🙂