Hi Guys, todays’ workout is a complicated one, 3 parts and it is a total body killer. It was hard and I enjoyed it a lot 🙂 The workout must kill you or it is not effective! But you need to make a difference between hard and impossible. Each exercise has to be hard but possible to do with proper form. So, chose the right exercise modification for your fitness level.
Many of you asked me on Youtube how I got defined abs. The answer is: nutrition, not exercise (at least not only). That’s why I will post what I eat every day so you know.
Exercises in Sweaty Total Body Workout
Part I – 22:30 minutes
5 rounds interval training, 2 combos, 10 intervals, 120/15 (2 minutes exercise, 15 seconds rest)
In this part alternate between two combos
Combo 1
You need a chair (dumbbells optional). Face the chair, jump backward, jump forward, step over the chair (left-right leg), dead lift, row.
Combo 2
(Weighted) Crab, push up, knee to opposite arm.
Part II – 5 minutes
4 rounds interval training, 3 exercises, 12 intervals, 20/5
1.Fast semi chair step up – LEFT leg
2. Fast semi chair step up – RIGHT leg
3. Donkey kicks
Part III – 4 minutes
4 rounds interval training, 2 exercises, 8 intervals, 20/10
1. Renegate row
2. (Weighted) sit up
Question of the day
Do you find my workouts challenging? Do you want me to film beginner workouts? Or if you have any other workout suggestions?
I would like to see a beginner’s workout or an intermediate workout please. Thank you.
Elsa, soon there will be 🙂
Hello, you are so beautiful. Can you add me on face book as a friend?
I love challenging workouts. This one is awesome. I will do it next week!!! Rumi, is it better working out bare foot or with the training shoes on? Is there any difference? Is it more challenging being bare foot as we don’t have the support of the shoes? Thank you Rumi
Romy, I like to workout bare foot, not because it is better or not, it is more natural to me. If the floor is slippery it is more challenging, but sometimes it can be dangarious depending on the exercise. So choose bare foot or not depending on safety.
Hi Rumi. I have a problem with my thighs, butt and upper arms. I tried so many exercises but they still big and not fit especially for my upper arms! What kind of exercise suitable for me? Body Combat maybe? Thank you.
clara, you need to change your nutrition. You can’t make your arms smaller with exercise. Actually exercise builds muscles and can increase your arms. The idea is to have nutrition regmen with energy deficit to start burn fat and build some small muscles via exercises and your arms will become smaller and look toned.
I am SO glad you are back sharing your workout magic! I am a fairly fit 51 years young and love the variety and creativity you put into these workouts! Thank you so much!
Erin, welcome on board 🙂 Thank you for making me motivated 🙂
Hello again, Rumi-
I am subscribed but I have not gotten daily workout emails from you. Its OK because I just rotate what you have with what I already know. I just was wondering if you have updated daily?
I LOVE your workouts! Will you be adding any from before you were certified personal trainer? I loved those, too.
Also, do you have or will you have any lower impact, but still very challenging workouts?
YOU ROCK! Thank you!
Erin, I am traveling at the moment and will post a new workout soon. You do good job rotating workouts 🙂
Hi Rumi,
I was doing your exercises from Rumi website. Probably the food is most important because my sixpack doesn’t show :).
How could I download your exercise, so I wouldn’t have to watch it only on your website.
Thanks
Jitka
Jitka, there is no option to download video at this moment.
Hi Rumi. I am a beginner and I recently started following your videos. I read your comment above about how nutrition is more important than exercise. I am 22 years old and I am so annoyed with my upper arms. I wouldn’t call them fat but they’re quite flabby, when I touch my upper arm to body, they get twice!! I get so depressed. Please help me. I need toned arms, not muscular. Are there any specific exercises for the biceps and triceps? just need to tone em up a bit . Also, I did exercise for it for about 2 months, I don’t see them getting toned, just fat(muscular ones). are there different exercises for toned and muscular ones?
Thank you so much. Highly appreciate it.
Mare, you can’t tone fat with exercise. You can burn fat if you eat less energy than you spent. The answer of your question is look at what and how much you eat. At the same time with nutrition regimen do exercises in order to build some muscle, so after you burn fat you have toned arms.
Hi Rumi,
I was just wondering what app you were using to time yourself. It seems really useful and I would live to use it. Thanks.
MGD, it is app for Android – Tabata sport interval timer.
Thank you!
Thank you for replying.
just need to know how long would it be before a beginner starts seeing a change? i-e less flabbiness in upper arms. And do I need to do it everyday?
Thanks again!
Mare, you need nutrition plan to follow it until you like your arms. And after that you need to watch what you ea, or the fat will come back.
Hi Rumi
I have been following your weight loss videos for quite a while now. I am 24 years old and 5.4″ inch is my height. I weigh 63 kgs. I have cellulite on my buttocks and upper thighs. I followed your cellulite workout and got rid of them 90% but they came back after few months. I do exercise for 3 days a week but I am not seeing any results yet. I weigh the same as I before. Now I am getting married in February next year and wants to lose weight. Is it possible to lose 20 lbs in 4 months. I have been following your videos but I don’t know which one to follow for weight loss. Please help me. I will appreciate.
Regards
Sam
sam, for weight loss you need nutrition plan, not exercise. Read what I answer in other comments about it.