Total Body Cardio and Strength Workout 25 Min


Hi Guys, how was your weekend? Mine was relaxing, nothing special, enjoying time with family, cinema, walking while drinking cappuccino. I am a cappuccino addict. I tryied to decrease my caffeine intake because I am used to have coffee late evening like 7-8 or even 9 pm and go to bed very late because of this. Which is ok, but then I wake up later in the morning or even later lol and as mom says I replace day and night. I am 2 weeks evening coffee free, ihuuuu haaa, I am doing better 🙂


This workout is so good. I felt energized and agile after it. I love this feeling of joy and positive mood. This workout is a pill for good mood lol

This is a total body workout. After every strength exercise do cardio exercise (jump over the mat 20 reps). At the end of the workout it was difficult to not step on the mat – this is normal to get tired. Just do your best even when you are tired and you will have progress and never hit plateau.

3 ronds for time. Exercises:
1. Twisted leg push up. Alternate leg with twisted jump – 10
2. Table pulls – 10
3. Squat, hold weight in RIGHT hand – 10
4. Squat, hold weight in LEFT hand – 10
5. Single leg hip thrust on a chair RIGHT leg– 10
6. Single leg hip thrust on a chair LEFT leg– 10
7. Jump lunge, alternating legs – 10
8. Triple abs – 10

I felt my total body so good after it. How you feel it 🙂


  1. Katerina 12 November, 2013 at 02:08 Reply

    Hi Rumi,
    What kind of cappuccino do you drink? I drink two cups of Turkish coffee (one in the morning and one in the evening) and a cup of cappuccino that I buy from а coffee machine on my way home. I want to decrease my caffeine intake as well, so I plan do drink earl gray tea with milk at night.

    • Rumi 12 November, 2013 at 02:18 Reply

      Katerina, in the morning I have Turkish coffee too, and cappuccino is coffee and milk from Starbucks or local coffee shops. I like to work in coffee shops in the evening 🙂

  2. Matt 13 November, 2013 at 00:20 Reply

    hi Rumi. you focus on the importance of healthy food. it is a very important part of exercise.
    are there recipes of pre workout drinks for energy – and post workout drinks for protein that you have with your workouts? or do you just eat your main meals each day? 🙂

    • Rumi 13 November, 2013 at 00:49 Reply

      Matt, I don’t take ANY supplements last 2 years. I just eat whole food. I don’t have special pre and post workout meals. I eat what and when I want. I am planning a post about this. There is no diffrence what you eat pre and post workout. If you eat good food your body will take essential nutrients from it, no matter when you eat the food. It is a big stress relief to eat to naourish the body without thinking when to eat. The only rule I follow – I workout fasted because I feel my stomach better. I can’t eat and then workout. I need at least 3-4 hours no food before workout. But 7-8 hours no food is better. Like night fast and late morning or noon I work out. Then have brunch 🙂

      • Matt 13 November, 2013 at 20:54 Reply

        that’s good news about only eating whole food. did you find that your body reacted different to exercise in the last 2 years after stopping supplements, or your energy levels changed?

        • Rumi 15 November, 2013 at 02:01 Reply

          Matt, I am not sure because all changes happened gradually. Actualy my only goal was and is to be healthy. I don’t have goals like to be more muscular or to achieve something for a given period. But I am happy to be with better mobility, agility, strength. I am sure we don’t need supplements. The only time I take herbal teas or herbal food is when I feel getting flu or cold. Actualy I don’t have soar throath for almost 4 years and this was my weakness. I had soar throath 2-3 times every year! May be if you want to gain big muscles you must eat more protein. But I am sure you can eat it, not drink it 🙂 I don’t eat much ptotein, may be 30-70 gr. per day.

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