Training Program Week 33-2015


Gorgeous <3 I have great news! I work up RumFit-2 :D The first three workouts are already figured out. The differences with RumFit 1 are:

– The new program will be 12 weeks.

– Workouts for upper and lower body are alternated, so the muscles will recover and there is no need of extra rests.

– The exercises are not just body weight but also with weights.

– The weekly structure is 2 upper body workouts, 2 lower body workouts, 1 workout HIIT or isometric. 2 rest days. There is a way to do rest easyyy and short workouts on these days for those of you, who don’t want to take rests. Half of the upper and lower body workouts are totally strength, the other half has also aerobic part.

The things I didn’t decide yet and think about:

– When to start the program. Still there are many unknowns. May be 28th of September – 20th December. So we will enter 2016 strong and sexy ๐Ÿ™‚

– I would like in the video to be some people who do the workout, so they show different levels. I.E. I want the program to be appropriate for all levels (not for beginners, but they have a separate program to start with). This variant is difficult to be done and it costs much time and efforts. In this variant, there is no way the program to be for free. My job is to synchronize people who are filmed. I have to give them the workouts in advance, they learn the exercises, we rehearse every workout before it is filmed. Postproduction after that also take much time. I explain that so you can get the idea what stays behind a training program.

I asked you in Facebook to give me suggestions for a nice place for filming and all suggested outside shooting, like 7 Rila lakes. Imagine how a team of 10 people (at least) stay there for 2 months to film 20 workouts ๐Ÿ™‚ Outside shooting is really difficult to set good lighting and sound. There is wind in the microphone and after that you will say “Nothing can be heard because of the wind” ๐Ÿ˜€ . Furthermore, I have clients, and we communicate every day. I can’t leave them for 2 months ๐Ÿ™‚

I want to work out and film in a beautiful studio or inside, so the lighting and sound will be under control ๐Ÿ™‚ If you have suggestions for such places, write down in the comments below.

So, the program for this week:

If you need, take more than 2 days rest per week!

If workouts are something new for you, follow the plan::

Do Level 2 of the program for 3 months.
After that, continue with level 3 of the 90 day program.
When you are done with this challenge, you can do the weekly programs like the one below.

When you are on vacation and don’t have equipment, work out with the RumFit challenge. The workouts are just body weight. These are really high intensive workouts and are not appropriate for beginners!

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 2 and 3 โ€“ List with the exercises

Level 2

Level 3

Day 4

Level 3 โ€“ List with the exercises

Level 2 โ€“ List with the exercises

Day 5

Level 3 โ€“ 32 minutes – List with the exercises

Level 2 โ€“ 29 minutes – List with the exercises

Day 6

Rest day or do yoga of your choice.

Day 7

Rest day or do yoga of your choice.


  1. diane 10 August, 2015 at 14:44 Reply

    Just wanted to let you know how much I enjoy your workouts. I am advanced and the challenge of your level 3 workouts is amazing. I have been working out with Zuzka Light and her online gym (which I pay for) but I am finding your workouts more challenging and interesting. Thank you for providing your workouts and advice for free. I don’t think you need a dynamic workout space. It is about the workout not the room. Also, I like that it is just you in the video. You don’t need anyone else there. Thank you again and please don’t change a rock just the way you are!

  2. Nadia 11 August, 2015 at 20:01 Reply

    Hi Rumi

    I just wanted to echo what Diana said. Your workouts are fantastic, I have no preference about your studio or setting – it’s the workouts and your instruction that are the important thing. Personally, I don’t think you need anyone else in your videos either. No need to change a thing!

    I follow Zuzka too. I enjoy her workouts, but I generally find your workouts more challenging and more well rounded. I particularly like the fact that you have so many workouts at more advanced levels.

    Really looking forward to your next rumfit challenge. Thank you for all your hard work providing us with these workouts ๐Ÿ™‚

      • Jannah 13 August, 2015 at 22:00 Reply

        Hi Rumi!
        I also echo my fitness buddies above. I adore your workouts just the way they are. Being by yourself in the workout gives a personal trainer feel and a one on one feel which is great. Having too many people reminds me of those old DVD workouts videos with people in the back smiling and being fake. I love working out with you and other youtubers who keep it REAL. So we’re all breathing and struggling together.
        As for showing begennier variation, while doing the same move, you can always be like OK keep doing this If your begennier do this…and then come back to doing the original varaition. Sometimes I even modify moves and most moves are easy to figure out a slightly easier way of doing them.
        Have you checked out Millionaire Hoy? He is very good at doing the moves and sometimes showing the modified in the middle of the move, also showing in a different color box the modified move in the corner of the screen, which you already do for many of your videos those preview boxes.

        If course, if you think it’ll be fresh and fun to workout with others, that is wonderful. I know for example Melissa bender features some family and friends in some of her videos. I never do those for some reason. The one by herself are more appealing to me, and less distracting. But maybe it appeals to others, which is great.
        Getting friends and natural people would definitely be better than getting actors (like in some DVD) which I hate.
        I can’t wait for all the wonderful things you’ll come up with. Now that I’m done with traveling, I will be much better at commenting and interacting.

        • Rumi 14 August, 2015 at 08:32 Reply

          Thank you for your feedback! From all suggestion I read, I decided to film it with me and one more person, who do the workout with modified moves. The is not for fun, but to make the workout doable for more people on different fitness levels ๐Ÿ™‚

          • Jannah 27 August, 2015 at 07:55

            That sounds wonderful!!! You are the expert and whatever makes sense to you and makes you happy, makes us all happy and excited for the workouts!!
            Thank you for everything!!!!

  3. Romy 17 August, 2015 at 06:17 Reply

    Hey Rumi!
    After a long moving from Germany to Colorado, USA. I am back on track! I have read the above comments and I agree the fact that the workouts are the main important thing whereas it is filmed inside or outside! Several people working out to show different levels might be districting…now, as you mention, just one person with you to show a different level, can be interesting. Whaterver you do Rumi, I love it! I can’t wait your next projects . Be sure that I will be a one of your follower for a looooong time!! You do an amazing job and thank you for sharing your passion, your experience and knowledge. I am gonna start RumFit 1 tomorrow! No equipments! We are supposed to receive our belongings ned September! So the only equipement I have is my body…also a jump rope and a TRX. It’s been 4 weeks without working out…it’s gonna hurt! ๐Ÿ™‚

      • Romy 17 August, 2015 at 19:47 Reply

        good day Rumi,
        I did part I in 23 min ! OMG!! I was struggling!! 4 weeks without working out and I was out of breathe ๐Ÿ˜” . Besides, I live in Colorado Springs which is 1.840 meters high ( 6035 feet ) . It didn’t help either… The higher the less oxygen. I am aware I am going to be in pain for at least one week to get my body used to work out again! ๐Ÿ˜Ÿ tomorrow Amber workout! I don’t give up! Have a lovely week!!

        • Rumi 17 August, 2015 at 19:54 Reply

          I worked out short during the summer and now I am building mu endurance back. It is slow. One week is impossible for me because I hate to sore ๐Ÿ™‚

  4. paula 21 August, 2015 at 16:13 Reply

    Hi Rumi!
    I’m from Argentina, and i started watching your videos on youtube, now i follow your page training routines and it’s GREAT!!! your variety of workout, the way you set the place to do the workout without any need of big spaces or equipment, i feel i’m with a personal trainer! =) Thank you so much! i hope to see changes in my body in short time! =) please go on uploading this awsome videos!

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