Strength Training At Home 31 Minute Total Body Workout And Butt Lifting Exercises Level 3


Gorgeous, a new, pure strength, no jump workout 🙂 It doesn’t look hard but at the end you will feel it … total body 😉 This workout is part from 90 day exercise challenge.

There is a lighter verssion of this workout.

Circuite training, 2 or 3 rounds for time

1. Push up – 20
2. Row RIGHT arm – 20
3. Static lunge LEFT leg – 20
4. Half squat LEFT leg, RIGHT leg reach backwards – 20
5. Row LEFT arm – 20
6. Static lunge RIGHT leg – 20
7. Half squat RIGHT leg, LEFT leg reach backwards – 20
8. Dive bomber – 10
9. Balerina squat, hold low+dumbbells up – 20
10. Walking lunges – 40

Do you like this workout?


  1. Katerina Naumova 24 October, 2014 at 19:07 Reply

    I completed 3 rounds and that was enough for me. It wasn’t brutal but I’m sore from the days before so it was perfect for the end of the week. I used 4 kg dumbbells so I was slower than you. I am also still working on my push-ups because I can’t get all the way down. I think I am getting better because my arms don’t feel as week as before and my core is more stable because I am using my abs more.
    Thanks for the not so sweaty but still great workout. I wish you a wonderful and fun weekend 🙂

  2. rose marie 7 April, 2015 at 10:59 Reply

    I completed 3 rounds too!!! I had to stop the video sometimes…cause you were passing me!!! you are a beast!!!! It took me 34 minutes…! It was challenging for me…specially the Ballerina squat. I used two 10 pounds dumbbells…oh men!!!!!! the 3 rd round I had to drop 5 pounds each…but then, it wasn’t challenging anymore…next time I will grab 8 pounds instead! the half squat lift leg was killing me too…my legs were burning…ouch!!! Awesome workout as always Rumi!!!! thank you!! Have a lovely week!!

    • Rumi 7 April, 2015 at 11:20 Reply

      You did great routine! Sometimes I want lighter dumbbells to switch but usially I forget to prepare the light set, so I need to continue to film with the havier lol If I don’t film, I will run fot the ligher too 🙂 Have awesome week 🙂

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