Training program week 5-2015


Gorgeous ๐Ÿ™‚ I have prepared stranger and untypical workouts for this week. “We take rest” of push ups and squats, not that we totally miss them, but they are not many. So there are exercises for small muscles, which we don’t stress often and we will work really hard for our abs. We train for a long time, so we can do more exercises for the abs.

Usually, when people start to work out, they work really hard their abs and no back, but this could bring injuries. According to me, in the beginning people have to develop the strength of the back and after a few months to add as many exercises for the abs as they want.

This week, I met followers of the blog that worked out with other online trainers in the past. I heard the same thing as always “I’ve never worked out for the back muscles and back thigh”. So everybody wants to be unique and different, right. And my contribution to the world is that I am a part of the 1% online trainers, that pay attention to the back muscles and back thigh as much as to the other bigger muscles.

I.E. we don’t work for these muscles more or less. When we do push ups, we also do exercises for the back, and yes they are boring. Yes, we are bored of rowing, but that’s the situation. There are boring things at school and work and everywhere, but it’s good for us to do them.

But this week I spoil you with exercises for inner thighs and saddle bags ๐Ÿ™‚ I will be just like 99% of the internet ๐Ÿ˜‰ It’s not like we won’t row until we work for our saddle bags ๐Ÿ˜€ As people say, we will take the best of both worlds ๐Ÿ™‚

Note: I found missed exercises in the day 4 workout and I will readjust it when I assemble the exercises from the round I did them. I usually publish 100% real workouts (level 3), not montages and these are the only cases when I have to touch the workout.

The top of the iceberg was that I deleted one level 2 workout (I thought that I moved it to the rar and I deleted the original video). This year I shoot 1 round of level 2 workouts and readjust the other rounds. I think it’s clear, these are not my real workouts. I want to do less physical exercises because I have symptoms of over training.

There are so many people who want to loose weight with my help from the beginning of the year. My work has increased in an avalanche way! Super, super, mega like ๐Ÿ™‚ Thank you for your trust!

In other words, I need 1-2 days to adjust and shoot the workouts. They have description and when the video is ready, I will upload it. It will be before the day you have to do the workout.

Day 1 – strength no jumps workout

Level 3 โ€“ List with the exercises. If you want, do 3 rounds.

Level 2 โ€“ List with the exercises.

Day 2 – cardio workout with emphasis on inner thighs and saddle bags

Level 3 โ€“ List with the exercises. If you want, do 3 rounds.

Level 2 โ€“ List with the exercises.

Day 3 โ€“ do do

Level 3 โ€“ List with the exercises.

Level 2 โ€“ List with the exercises.

Day 4 – isometric and stretching exercises

Level 3 โ€“ List with exercises โ€“ If you want, do 3 rounds.

Level 2 โ€“ List with the exercises.

Day 5 – abs + total body

Level 3 โ€“ List with the exercises.

Level 2 โ€“ List with the exercises.

Day 6 โ€“ yoga

Last week’s video. I understand from the comments you wrote that it’s difficult to follow yoga practices. It’s better to do the same video for some time. In this way, you will learn the moves and you will be more confident.

Day 7 โ€“ yoga

Last week’s video


  1. Katerina Naumova 27 January, 2015 at 13:26 Reply

    Hi Rumi,
    I felt weak yesterday but I still did day 1. I had to take breaks and I couldn’t do the whole interval. Instead doing 3 rounds of level 3, I did 2 rounds of level 3 and than I did the level 2 workout. Level 2 was much more effective for me and I really enjoyed it.
    I started doing yoga years ago, even before I found you, and during that period I’ve repeated the videos I found most effective for me. I pick challenging but doable videos and I am very happy with the result. When it comes to yoga I always follow my intuition and I sometimes end up doing the same video for months. I don’t get bored because I constantly learn how to improve my form by being more present, and knowing which pose comes next lets me focus on my form only.

  2. Rachael 31 January, 2015 at 00:57 Reply

    I have really felt the benefits this week, a Rumi I love your progressive approach and yes back of body is much stronger already ๐Ÿ™‚ thank you ๐Ÿ™‚

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