Total Body Blast Workout


rumi total body blast workout

Hi my friends, I have for you a total body workout, 5 exercises that blast the body leaving you sweating like crazy and begging for bread lol. You know my love for total body workouts, exercising like this I can take a rest day any time without feeling guilty.

Sometimes I do split workouts, lower and upper body, this way I can really work those muscles. But I must do a workout next day to feel myself complete, you know what I mean. Doing lower body and skipping upper body next day, makes me feel such I miss something. And I like my peace of mind, so I don’t skip split workouts.

This is one of my old workouts and I tried it with bigger dumbbells and at the end I was hurting a lot, in a good way. Wish you sweat hurting πŸ˜‰

Exercises in the Blast workout

This is a circuit training, 5 exercises, 3 rounds for time.

1. Squat, hold, dumbbells left-right – 10 reps
Hurting muscles – quadriceps (front thigh), arms, shoulders
Supporting muscles – abs

2. Push up, touch shoulder – 10 resp
Hurting muscles – chest, triceps, shoulder
Supporting muscles – abs, lower back

3. Pull over – 10 reps
Hurting muscles – back and chest
Supporting muscles – biceps

4. Single leg dead lift – 10 reps each leg
Hurting muscles – hamstring (back of the thigh)
Supporting muscles – glutes (buttocks)

5. Upright weighted circles – 10 reps (5 each side)
Hurting muscles – shoulders
Supporting muscles – abs

cat after workout

After the workout I went out to have my brunch. I like to merge breakfast and lunch in a big meal. I feel so full and satisfied after. It was a long time ago when I ate 5-6 small meals per day. Now I am after 2 big meals daily and sometimes a portion of fruit or nuts or something small in between. At this moment this is my favorite way of eating. In the future it may change.

Question of the day

How many times per day you eat at the moment?


  1. Katerina 3 September, 2012 at 11:23 Reply

    I eat 3 full meals and I snack between. I try to eat as clean as possible, which means I avoid processed food, sugar, fried food, white bread, soft drinks, alcohol and similar.

      • Katerina 4 September, 2012 at 09:45 Reply

        You inspired me to pay more attention to what I eat πŸ™‚ I used to think that as long as I workout I can eat anything, but after eating clean for a while I can definitely see the difference. I am stronger and I have less fat. I weigh more but I look much more toned. I have my bad moments, especially when hormones kick in, but I think I have made big progress. Thank you so much for motivating me Rumi!

        • Rumi 4 September, 2012 at 09:50 Reply

          Katerina, I know what you mean, I am the haviest in my life, but everybody says I am thinner πŸ™‚ Looking good is 80% nutrition, but exercise plays a major role in feeling good!

  2. sahiti 7 September, 2012 at 23:04 Reply

    this workout really kicked me rumi….i sweat like crazy and feel rejuvinating actually!!!!!!!!!!as always your workouts are wonderful…..

  3. Kanem 20 September, 2012 at 12:51 Reply

    hi Rumi, I have been following your excercise videos and this new one was really intense. i didn’t want to work out this morning because i was so tired from yesterday but once i started warming up, i felt ready to keep going. I enjoyed the workout video today.

    i started with the belly fat exercises that you had on earlier in the year, and i love your new blog/website. I also now pay attention to what i eat and your comments on the videas are always motivating.

  4. Emily 24 September, 2012 at 19:21 Reply

    Hi Rumi!

    I’m a full time student living in australia, I just wanted to say thank you so much for making these videos accessible, I can’t afford to go to a gym. I really love your work outs, and love that I can do them at home! I’ve been working on my nutrition and now I’m adding these videos to my morning πŸ™‚ I hope to see results soon.

    Thank you so much!

  5. Graziella 22 December, 2012 at 10:19 Reply

    hi rumi,

    i just did this exercise… next time i will try with heavier weights… i’m off to have my dinner now πŸ™‚

    thank you so much for these workouts… i feel a lot better after a workout!

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