RumFit WOD 4: Lady D


This workout is awesome for butt, abs and shoulders. On the next day, they burn, burn ๐Ÿ™‚ Here are all Rumfit style workouts. If you want, read more about the Rumfit challenge.

If you are a beginner with the workouts, first try the 90 day program level 2. After you do all workouts of level 2, continue with level 3. In the end of the 90 day program, you will have 6 months training experience. Then, you can try the Rumfit challenge.

If you want to tone or to lose weight, you have to cut your daily portions of food. There is no other way. Don’t waste time on looking for the perfect diet and exercises for the zones you want to burn fat. There is no perfect diet and exercises to loose weight from a certain area of the body.

The perfect diet is your diet, your favorite food, recipes but in the right portions.

Pyramidal workout, in the beginning from the base (more reps) to the top of the pyramid (less reps), and after that again to the base.

I part – body weight exercises

60 deep squat
50 RIGHT leg side-back raise
40 high knees new style
30 LEFT leg single leg hip thrust
20 diamond push up
10 high knees (4) + jumping jacks (4)
20 diamond push up
30 RIGHT leg single leg hip thrust
40 high knees new style
50 LEFT leg side-back raise
60 deep squat

II part – with equipment, correction part

30 ALT renegade row
20 V sit + flip over + knee tuck
10 torso raise
20 V sit + flip over + knee tuck
30 ALT renegade row

Share with us your time of every part in the comments below, so the next time you will see your progress (or regress ๐Ÿ˜€ ).

Rumiโ€™s time
I part โ€“ 17:17 min
II part โ€“ 8 min


  1. Dilyana 28 May, 2015 at 11:25 Reply

    Lady D is amazing (just like You ..and Me, hihih)
    Second part for abs kills me but I know it worths a lot, so come on girls, don’t give it up!:))
    My time for 1 part is: 16,24 ๐Ÿ™‚

  2. Buggy 28 May, 2015 at 20:10 Reply

    My times:
    1 part: 15:30 (but switched to easer version of hip thrust after 15th and diamond push up after 12th);
    2 part: your time;

    Thanks for the great workout!

  3. Nadia 29 May, 2015 at 08:52 Reply

    Slow today! First workout took me 21:35, mainly because I had to pause several times for the diamond push ups! Will definitely beat this next time ๐Ÿ™‚ 2nd part: followed your pace.

  4. rose marie 2 June, 2015 at 10:12 Reply

    Hey Rumi!!! ๐Ÿ™‚ 246 cal !!! Part I : 22:10 mn ๐Ÿ™ …I had to do my diamonds push ups off my knees to maintain a proper form and have the full motion with my chest touching the floor. I did the first 5 reps off my feet but my arms didn’t respond anymore…and had to continue off my knees. I definitely need to increase my strength in my arms!! Part II : 10:13mn…ouch my abs!!!
    I like the pyramid style!!! It’s really cool!!! my legs were shaking at the end of part I. Again and as always : fabulous workout and big thank you!!!! Have a nice day Rumi ๐Ÿ™‚

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