Training program week 2-2015


Gorgeoussssss πŸ™‚ we start the year with a new training program. Well, well, well πŸ™‚ I have a great feeling for 2015! The wine really helps πŸ™‚ πŸ™‚ πŸ™‚ .

There are new and familiar workouts. Soon I will add 1 workout per week with bigger weights and we will start to pull ourselves on pull-up bar, but I still work on these workouts.

I shot 2 workouts like these, but I want to have some workouts in advance, if something unexpected happen. In the end of the week I will add a workout with bigger weights, maybe. Our goal is to become stronger without building huge muscles.

I also DO NOT want to have huge muscles, but I want to be strong. The two things kind of contradict to each other, but there is a decision πŸ™‚ Big weights workouts will be rarely, because WOMEN CAN BUILD MUSCLES, and we will use this power to shape our butts.

The goal is in the summer to see significant change in Butts. I see change in my butt. Some followers of the blog sent me photos after the 90 day challenge and definitely there are changes in the back side πŸ˜€ But for greater changes we will add weights.

I see change in the form of my butt when I add many raises back and side, so the squat is not the best home butt exercise. Maybe because I don’t do squats with big weights, maybe… Squat is not the best home exercise for butt. Bret is right πŸ˜‰ We will do raises after raises in Callan Pinckney way, I also think to add weights to the ankles.

Soooo, the new training program for the whole week, I post at a time πŸ™‚ My goal is on Friday to have the plan for the next week, BUT I have to organize my tasks and then things will happen.

DAY 1 – strength

Both levels have 1 workout only. You can do the yoga part if you want. Or do the yoga on your rest day.

Level 3 List with the exercises.

Level 2 List with the exercises.

Thighs and back stretching yoga

DAY 2 – yoga

This yoga workout is difficult. I also can’t do all of it, but I do as much as I can. It doesn’t bother me at all that I can’t do some asanas. If I practice regularly I will can. I couldn’t raise my legs 1 time from lying position to work for abs, and now I can do 20 reps. So if you work for something regularly, it will happen in the end. When doing standing on arms, I usually move myself near to the wall and I try to do something helping with the wall. Even when I miss the impossible (for me) poses it’s a great yoga-workout. Try it if you want something really serious.

Yoga with Nora, I adore her aura πŸ™‚ Both levels 2 and 3 can do these practice. If you are in stretching mood.

This is yoga for totally beginners.

This is 30 day yoga challenge, short videos, you can add 1 video to the daily workout.

DAY 3 – cardio or HIIT

Level 3 List with exercises.

Level 2
If you are in mood for something really hart, try the level 3 workout with shorter intervals of the level 3 but longer than level . So you will push yourself to go to the next level. Don’t worry if you modify the exercises. The most important is to do even 1 rep in the difficult way or to try the longer 30 seconds intervals. When you heart rate higher too much, stop the video, walk around the room. When you are ready, start the workout again. This is the way to go to the next level gradually. It’s normal to be difficult for you, or to think to quit the workout – these are games of your thoughts of your mind, don’t lose the game πŸ™‚

List with exercises.

If you want an easier version. List with exercises.

DAY 4 – do do

Level 3 List with exercises.

Level 2 List with exercises.
Instead of chituranga, do plank, BUT not from knees. Or do chituranga from knees. Do the video 4 times for 20 minute workout. After every 5 minutes take 1-2 minute rest. The rest is walking around the room, slowly run in place.

DAY 5 – strength and cardio

Level 3 – do the video 2 times. List with exercises.

Ниво 2 – do the videos one after the other and then repeat them.

List with exercises.

List with exercises.

DAY 6 – yoga

We sit in front of computers all day long and we really harm our backs, butts and thighs. My goal is to do it in a different way. We will torture them in the good way. This video is for mobility in the upper part of the back. I am a huge fan of Tim!!! Great explanations. Please, listen to what he says and try to do what he tells you. There is difference if you just do something or you do it when you tighten your inner thighs, for example. Or when you breath in and out. Maybe in the beginning it will be difficult to listen to the instructions BUT listen and REALIZE. It’s not important to do something, the goal is to REALIZE and GUIDE your consciousness.

DAY 7 – yoga

Long Sunday yoga πŸ™‚

Well, what do you thing of the program? Do you like it? Or not?


  1. Britt 6 January, 2015 at 09:12 Reply

    Looks really exciting, Rumi, thanks so much!! I love that you combine with the yoga videos, really looking forward to this week. Things have gone so far that your site is the first thing I open on my computer in the morning πŸ™‚

  2. Rachael 6 January, 2015 at 15:15 Reply

    This is fantastic Rumi I am so ready for changes!! I love how you researched good Yoga for us to follow along to, I am definitely looking forward to all the new things you are offering us and I especially love you adding heavy weights, I am grateful that I discovered you through Gina at “zuzannaorbodyrockaddict”, your style of workouts are just perfect for me, I have done quite a few of your workouts now and have seen changes already! I made decision to follow you because I want changes and I cant wait to see more changes! , on Nutrition Rumi I find the internet very conflicting and confusing so my motto is moderation and clean as possible πŸ™‚ Thanks Rumi x

    • Rumi 6 January, 2015 at 15:20 Reply

      Welcome on board πŸ™‚ My vission is that we need strengtj training, cardio and stretching (yoga) for a balanced workout program. I ave the same nutriotion motto, clean and in moderation πŸ™‚ Let me know your progress, I love to tead progress stories πŸ™‚ Take a picture of you and send me your new picture after 6 months, I want to check changes πŸ™‚

  3. Rachael 6 January, 2015 at 20:52 Reply

    Yes I have took pictures and I will send you my progress! I am so ready with your guidance πŸ™‚ thank you πŸ™‚ x

  4. Jannah 7 January, 2015 at 21:15 Reply

    Thank you Rumiana for all the great workouts!!! You are truly gorgeous yourself, and so powerful, I always admire you and look up to you!
    All your workouts are so thorough and so strong, and they really get the cardio and strenght and endurance components.

    I do a lot of other youtube workouts, ZWOWS, Melissa Bender, Melissa Ioja. They are all great. BUT, you are the most unique and most diverse!! I love how you have HIIT, 50 sec/10 sec, but then there is also 120second longer endurance onces, and rep based, and the 10/10 do do ones which are amazing, and so your workouts are the most ones that keep my body guessing and confused, in a very good way!!! So thank you so much for putting so much thought and so much talent and expertise into your workouts and sharing it so kindly with us.

    Also, nowadays, strong is the new sexy. So I honestly don’t mind building muscle. In fact, I don’t want skinny little thighs, big bug, and all the “commercial” standards. What’s wrong with strong quads and hamstrings, popping, and being very strong? Nothing. I love it. I want every muscle group to be as strong and as powerful as possible. So I applaud you for including the strength and mass building aspects to your workouts. I love it, and I would like it if you included more heavy weight based workouts.

    Wishing you all the happiness and success in the world! And much gratitude from all my heart.

    Love and respect,

    • Jannah 7 January, 2015 at 21:18 Reply

      Oh and the yoga you are adding!!!! Wow, you are too wonderful and too awesome!! I love your comprehensive, wholesome vision of fitness! You are indeed the best. I definitely agree that yoga, flexibility, is just as important as all the other aspects of fitness. So I’m thankful there is amazing experts like you!

      • Rumi 7 January, 2015 at 21:25 Reply

        Wow thank you for great support! To name me next to these great athletes is so kind πŸ™‚ I do believe that we need to combine strength, cardio and flexibility work for best health which is my top priority! I would love to know how you feel after working out with me πŸ™‚

      • Rosella 21 January, 2015 at 00:38 Reply

        Thank you. I’m italian and ai don’t speak english well. Question: 11 pounds are 5 kilogrammi? In italy there are kg . I need to know this to use right weights for this workout!

        • Rumi 21 January, 2015 at 00:40 Reply

          Yes, it is 5 kg, it is also written in the video under the small window with next exercise. Proper weight is not per workout but per person. For you it can be 3 kg or 8 kg. It must be hard but doable workout. So try and adjust your weighs.

  5. InesCroatia 29 February, 2016 at 22:08 Reply

    i just love it. started with level 3. greaaaat πŸ˜€
    i love your workouts so muuuch. keep it that way.
    big motivation πŸ˜€

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