Thighs to Admire – Lower Body Workout 23 Min


rumi thighs

Guys, here is the new workout – all about thighs and booty 🙂 This workout was very hard for me, I don’t know if I am not myself or it is really hard; let me know in the comments.

The first exercise is named after my country (don’t know why 🙂 but I like it) – Bulgarian split squat – it is a hard exercise and not for beginners!

I should think of more Bulgarian exercises it will be fun 🙂

This is an interval training, 35 intervals 35/5, 5 rounds, total 23 minutes. No rest between exercises, 5 seconds to switch to the next exercise position.

1. Bulgarian split squat LEFT* leg
2. Bulgarian split squat RIGHT* leg
*Each round alternates the leg you start with.
3. (Weighted) Sumo pulses
4. Single (double) leg hip lifts on a char (balance ball) LEFT* leg
5. Single (double) leg hip lifts on a char (balance ball) RIGHT* leg
6. (Weighted) Front squat + 2 low knee raises
7. Alternating 3 leg back lifts from low squat position

Rumi’s struggle: The whole workout was very hard for me. May be I needed longer warm up. Usually I warm up 5-7 minutes, but sometimes I need more to awaken my body. If you have time, warm up 10 minutes and then you are stronger and can do more quality work which means more energy spend.

It was a surprise I can’t do 35 seconds continuous Sumo pulses, my thighs were burning and I was craving for rest, so I took.

Hip lifts on a chair is the most hated (in a good way) exercise by me. When I found an exercise that makes me crying I regularly do it for several workouts and I am becoming better fast.

Questions of the day:

Do you like Bulgarian split squat? Do you have a hated exercise, which one?


  1. marysunny verdi 11 October, 2012 at 13:01 Reply

    hi welcome back! going to try this workout after my next rest week. i like split routines i think it is more effective on me and i really feel sore the next day 🙂 lol. yes i do like bulgarian squat. the exercise i hate most are jump lunges they really make me crazy i want to cry the whole time cause apart the effort you have to commit then you have to keep in mind balance too. goodnight rumi . going to check your video often cause i like the variety of your workouts. thanks. ciao

  2. Erin 12 October, 2012 at 10:03 Reply

    Rumi- WOW! Another killer, awesome workout! I tell so many people about you. If you ever come to Atlanta, you have a growing fan base that adores you!

  3. Erin 12 October, 2012 at 17:15 Reply

    Rumi- on some of the days when I am not quite as strong, I drop my 8 lb. dumbbells and have quick access to 5lb., 3lb., or 2lb. If I am REALLY fatigued, I drop all the weight. But I always try the lesser weights before I opt for no weights. I feel sure you would approve!!
    You are a great inspiration! Thanks for all you are!

  4. Liz 14 October, 2012 at 13:24 Reply

    Hi Rumi!

    I’m the same as you – the hip lifts on the chair just kill me!
    I *love* your videos and I’ve been faithfully working out with you since this past February. Due to my work schedule, I only workout 3 times a week, but I commute by bicycle, so I don’t feel too bad 🙂
    You’re a lifesaver and an inspiration!

    • Rumi 15 October, 2012 at 08:02 Reply

      Liz, I am becomming better in hip lifts, they seemed not so killing after a week practise 🙂 But today I thought of a new variation of this exercise that killed me again lol. Will film this new move soon 🙂

  5. aditi 29 October, 2012 at 10:34 Reply

    liked the innovative ways you used for working out with dumbbells.
    Bulgarian split squats are my all time favorite.
    thumps up for this workout.

    • Rumi 29 October, 2012 at 10:43 Reply

      aditi, Bulgarian split squat is a tough exercise, glad you like it 🙂 Thank you for your motivation and being kind to me 🙂

  6. Romy 1 November, 2012 at 03:35 Reply

    woooooo, just did this one Rumi!!!! oh maaaan!!! I am sweating like never!!!!!! it’s just awesome !!! thank you Rumi for posting amazing and great workouts!!!!

  7. Tee 9 January, 2013 at 17:41 Reply

    Rumi!!! I’m so glad I found you again because I really like your style. You have a very nice new website, very well done! I love this workout, it looks amazing, will try it later.
    ahem… Can I put in a request??? I hate warming up, it’s sooo boring but I know how crucial it is!!! Do you think you can do a warm up video just on its own??? (with a little prep talk …lol…) also I am often don’t stretch right after a workout. I try to break it up and stretch in the evening once my son is asleep or try to squeeze in some yoga the next day. Do you think that’s a bad idea? Thanks so much, Rumi!

  8. Sheila 8 August, 2014 at 17:41 Reply

    Thank you for the fabulous workouts! I especially appreciate the short time of your workouts combined with the targeted areas. I have seen fast results from your program. You are awesome!!

Post a new comment