Training Program Week 31-2015


Gorgeous, how are you doing? Do you have good mood and sweaty workouts ๐Ÿ˜€

I have a question for you, it’s related to the book I write. Please share with me in the comments below: Have you ever follow a specific diet, for example: Paleo, Low carb high fat diet, High carb low fat diet (80-10-10), Military diet, Intermittent fasting or something else. If you could, please give me an example with a daily plan with the exact amounts of food. The question is that people usually swear that a certain diet plan really works for them and when I see what they eat, I understand it’s not the diet ๐Ÿ˜‰ If you want to be anonymous, change your name when you write your comment ๐Ÿ™‚

I want to be maximum practical and helpful with the book and I will ask you more questions, while I write the book. Constantly, new ideas come to my head and I expand the scope. In the end I will erase and will keep some information for other books ๐Ÿ˜€

For new readers: if you have never worked out till now, start with the beginners’ program – read the instructions really well, because there is the key to success. After the beginners’ program gets easy for you, may be after 2-3-4-5 weeks, continue with level 2 of the 90 day program. Level 3 is after level 2.

After the 90 day challenge, work out with the weekly programs as the one below.

If you don’t have equipment, for example you are on vacation, do the RumFit workouts, but they are really high intensive, they are not for beginners.

The program for this week:

Day 1

Level 3 โ€“ List with the exercises

Level 2 โ€“ List with the exercises

Day 2

Level 3 โ€“ List with the exercises

Level 2 โ€“ List with the exercises

Day 3

Level 3 โ€“ List with the exercises

Level 2 โ€“ List with the exercises

Day 4

Exercises for level 2 and 3 are same. Level 2, you know how to modify the exercises and you can stop the video to take rest, at every moment. You also can walk to the end of the interval. Do the video 4 times, 5 minutes each or total 20 minutes. After every 5 minutes, take 30-60 seconds rest.

List with the exercises.

Day 5

A day for a long workout. Do as much as you can. You can stop anytime. The combos are done in this way that you can train total body and you can stop anytime.

If level 2 want, try level 3 workout.

Level 3List with the exercises

Level 2List with the exercises

Day 6

Rest day or yoga of your choice.

Day 7

Rest day or yoga of your choice.


  1. Romy 26 July, 2015 at 21:59 Reply

    He y Rumi๐Ÿ˜Š ,
    I follow the intermittent fasting 16/8 protocole. I have breakfast at noon and stop eating between 19/20h00. I do my workout in a fasted mode.
    I am used to following a low carb diet (75- 20-5) during 5 or 6 days a week. I try to keep my net carbs bewteen 20g -50 g and I have one or two refeeds allowing me more carbs these days max 150g…. Now, to be honest, I am in the middle of a big moving from Germany to the States and I am not into the diet deeply. I will go back to it when I settled in…hopefully in a couple of weeks. We are flying on 31 July!
    My breakfast is almond milk with Ricore coffee ( Nestlee). On low carb days, eggs, coconut flour pancakes… Cheese, avocado… On high carb days, i love my Ezekiel bread toast with half banana sliced and a bit of Almond butter. Then for lunch and diner : protein and vegetables, cottage cheese, berries fruits…. On high carb days, I have some sweet potatoes, quinoa, basmati rice…. One of these high carb day is also part of one “treat ” meal…. Not always but if I have a social gathering or party… I will treat myself with a good meal and desert!!!!

  2. Katerina Naumova 27 July, 2015 at 12:00 Reply

    I’m afraid I’ve never followed a strict died, so I’m not sure I can be of great help to you on this subject. Over the years I did “no sugar challenges”, when I didn’t eat desert or fruit high in sugar for certain period. These challenges helped me realize how extremely sweet are some processed foods, but they can lead to overeating after the challenge is done.
    The biggest change was adding more vegetables to my diet, especially cabbage and green salad. I also avoid processed food as much as I can, or I eat it in moderation. I don’t like eating close to my bedtime.
    I was on a short vacation last week and I ate more meat than usual, but because I went swimming twice a day I didn’t really feel sluggish like I normally do when I eat meat. It’s very hot this week so I’ll try jogging before sunset instead of doing your usual routines . My first day went great, but I’ll take a break tomorrow because I don’t want to put too much pressure on my knees.
    Good luck with your book, have I great week ๐Ÿ™‚

  3. Luisa 29 July, 2015 at 11:52 Reply

    Hi Rumi

    I count calories, reducing by just a couple of hundred if I want to lose weight, adding a couple of hundred over maintenance if I want to add muscle.

    I aim to get 1g protein per lb body weight, to help lower the GI of my diet and to help retain muscle if I’m losing weight. I stick to a low GI diet as this helps my PCOS and I believe it helps maintain a healthy weight by keeping us feeling full and satisfied after a meal.

    I’m not ‘carb-phobic’ like a lot of people, but I do think that starchy carbs are for fuelling activity and should be eaten cautiously (or not at all) if you are sedentary. I believe that if we are eating whole, natural foods then our bodies will naturally maintain a healthy weight as we will feel full after eating. As soon as food is processed – sugar added, fibre removed – we become less satisfied and start eating more calories as we don’t feel full.

    With PCOS I have lost a lot of trust in my body! Exercise and calorie- counting is a way for me to regain control over my body. One day I hope to ditch the calorie counting and trust in intuitive eating ๐Ÿ™‚

    Good luck with your book, looking forward to reading it x

  4. Laura 10 August, 2015 at 20:48 Reply

    Hi Rumi, last year i was in Paleo…so I only eated fish, meat, vegtables and fruit, i had lost 7kg in 6month, than I started ti reintegrate cereals, but little portion and I eat a lost of vegetables, I don’t drink alchool at all and I don’t eat junk food during the day, on sunday I eat something i really like like pizza, or pasta or whatever I want!
    Sorry for my English but I’m Italian ๐Ÿ˜!

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