Training Program Week 39-2015

9

Gorgeous 🙂 there are only 3 months left to the end of the year. Let’s welcome 2016 in best shape and fulfill New Year’s resolution to work out regularly and eat real food. Every day, I receive emails with questions for insignificant things as “When is the best time to eat” and “When is the best time to work out”. There is no matter when.

The important thing is to work out regularly, whenever it is convenient for you, because you will do it forever. It’s important to eat real food. Food that is not prepared by something, but it’s the food.

These are vegetables, fruits, meat, fish, eggs, milk, grain foods. You can prepare incredibly delicious meals. No matter when you eat, the important thing is the food to be real and not to overeat.

I notice huge attention to the details and total neglect to the general picture, very often. Details are not important for most people. For most people details just add stress and don’t bring them anything. The details are micro management with unclear result or the result is so insignificant that is irrelevant.

If you do the following 2 things, you are on the right path. Everything else is just noise, which you can ignore:

1. Work out regularly – no matter when and how long
2. Eat real food – no matter when you eat.

The workouts for the week:

Start with level 2 and after that it gets easy for you, continue with level 3.

I remind you: Rest days are as much important as workouts. We progress while we sleep and rest.

Day 1

Level 3List with the exercises

Level 2List with the exercises

Day 2

I suggest level 2 to try the level 3 workouts, try to modify the exercises if you need.

Do the workouts in this sequence: 1, 2, 3, 1.

1
Level 3List with the exercises

Level 2List with the exercises

2
Level 3List with the exercises

Level 2List with the exercises

3
Level 3List with the exercises

Level 2List with the exercises

Day 3

Level 3List with the exercises

Level 2List with the exercises

Day 4

Level 3List with the exercises

Level 2List with the exercises

Day 5

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.

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9 comments

  1. Liliana 27 September, 2015 at 11:00 Reply

    Hello Rummy,

    since almost 2 years I follow your Website, and let me tell you that you are such a Inspiration for me and absolutly for so many other People.
    I am struggling for quite some time with my belly fat, although I eat healthy and go to the gym for 6 days a week.
    I was taking medicines such cortisone and imunosupressors for 10 years and since August I do not need them anymore 🙂 I am hopefully that it was the reason.
    Nevertheless I switched my workout plan from loooooooong workouts to Interval training, because it was too boring and I was always very tired (I hope I am doing it right), sometimes at home I do also your workouts.
    Keep please inspiring People, People like you make the world better 🙂

  2. Nadia 13 October, 2015 at 09:39 Reply

    Hi Rumi
    I was wondering when you’ll be posting your new workout programme? I’m trying to wait patiently but really excited to see what you have in store for us 🙂
    I like your no-nonsense approach to diet and fitness. In English, we have an acronym called KISS. It stands for ‘Keep it Simple, Stupid!’ I think we all need to KISS when it comes to staying healthy!

    • Rumi 13 October, 2015 at 09:44 Reply

      Thank you Nadia! I am filming a new workout program in Bulgarian, it is a 12 week. When I finish it will be translated in English too 🙂

  3. Tracey 8 November, 2015 at 01:48 Reply

    Rumi
    I am beginning your 30 day CrossFit challenge today. When finished with this challenge, what workouts of yours are best to follow after this?

  4. moj 10 February, 2016 at 16:15 Reply

    Hi Rumi!
    I just found your website….literally 1 minute ago! and I really like what I’ve seen so far! I have been working out regularly for about 5 months now….so, your level 3 should be a good challenge for me.

    Question: Do you have any idea of the range of calorie that let’s say a 20 min level 3 workout will burn? I mean I just want an approximate. I know that calorie burn depends on a lot of factors, such as body weight, height, weights of the dumbbells, etc., I just wondering if you are able to give a range?

    Thanks again,
    moj

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