Tabata, strength, and isometric workout – 34 minute


Gorgeous, this is a total body workout part of “Healthy and strong” workout program. It is a little bit longer than my usual workouts. From time to time it’s good to do little longer workouts, so we don’t get used to the training. Longer workouts are not brutal, just hard 🙂
We start with Tabata, so our heart rate gets high.

I part: Tabata, 20/10, 8 intervals
There are 2 exercises rotating in this Tabata. 20 seconds hard work, 10 seconds rest. Your back should be straight while doing both of the exercises. In the first exercise there is a lean forward, but the back is straight.

It is really easy to bend the back while doing the second exercise, so concentrate and think about the shoulder blades. The second exercise looks like an easy one, but if you tighten the abs and straight the back, it is hard.

1. Single leg semi squat over mat jump
2. Plank – knee plank jump

II part: 2 rounds for time
1. Lunge row – knee up – kick – dumbbells RIGHT hand – 10
2. Renegade row – RIGHT hand – 10
3. Lunge row – knee up – kick –dumbbells LEFT hand – 10
4. Renegade row LEFT hand – 10

III part: 2 rounds for time
1. Plank – knee to opposite arm + side kick – RIGT leg – 20
2. All 4s – side knee raise – RIGHT leg – 20
3. The same as first but LEFT – 20
4. The same as second but LEFT – 20

IV part: 2 rounds for time
1. Single leg bridge + other leg kick – 20 each leg
2. Pull over – 20

V part: 2 rounds for time
1. Push off + 1-2-3-4-5 isometric hold (Chituranga) – 10
2. Flies – 10

VI part: 2 rounds for time
1. Lunge – warrior 3 – leg raise – knee up – 10 each leg
2. Bodyweight squat – 50

Gorgeous, tell me how did you feel this workout. I felt great after doing it. I wasn’t too tired, but very satisfied, and felt perfectly trained all my body 🙂


  1. Leni 9 July, 2014 at 09:51 Reply

    great workout, thanks for that! I really missed your videos, I used to work out “with you” a lot, so I am glad you are back 🙂

  2. Hristina 12 August, 2014 at 03:28 Reply

    Hello Rumi,
    I would like to offer you to make some streching videos because you don’t have any. In some of your videos you do the strech in the end and it’s visible for the rest, but in others you just recomend to do a strech, not that it’s so hard to learn some strech moves and do them on my own but its better and easy to do it at the same time with you. I realy think streching is that important mostly because it prevents injuries so I’ll be very glad if you do take some time and make a video of that type. Anyway that workout is awsome, and I kind of become fond of HIIT so its cool you got one in that workout.
    Best wishes and I’ll see you soon unfortunately you won’t 🙂
    P.S. I am your nationality and I can write in bulgarian language, but I find it fun to write in english. How do you prefer?

    • Rumi 12 August, 2014 at 14:51 Reply

      Hristina, I do the same stretching routine every time that’s why I don’t film it at the end. But I understand your point. In this blog I prefer comments in English, so many peole will benefit 🙂

  3. Katerina 14 August, 2014 at 04:17 Reply

    I finally got a chance to do this workout yesterday and today I’m sore in my arms (mostly shoulders). I had to modify the Chituranga hold, I did it of my knees mostly. I feared the 50 body-weight squats but I did them without breaks 🙂 I was sweating more then ever, the weather is hot but isometric exercises create a lot of heat as well (I learned that from doing yoga). The workout wasn’t brutal, but it was very effective, especially for the upper body (at least for me).

    Thanks Rumi, I really liked this workout 🙂

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