beginner: 20 minutes of walking intermediate: 30 minutes of jogging oe = a advanced: 40 minutes of running push ups b: 5/515 i: 10110] 10|10|10 a: 20] 20) 20) 20) 20 Ba crunches b: 1515 i: 50/50] 50|50 a: 300 at once squats b: 10/10/10 20| 20 50 | 50 beginner. as long as you need rest between sets intermediate: up to 2 minutes advanced: 60 seconds © Neila Rey neilarey.com- no breaks - jumping jacks high knees jumping jacks high knees jumping jacks high knees jumping jacks high knees jumping jacks high knees jumping jacks © Neila Rey 10 seconds 20 seconds 30 seconds 40 seconds 50 seconds 60 seconds 50 seconds 40 seconds 30 seconds 20 seconds 10 seconds plank 3 times during the day beginners: 30 seconds intermediate: 2 minutes advanced: 5 minutes wall sit imes during the day beginners: 30 seconds intermediate: 2 minutes advanced: § minutes neilarey.com© Neila Rey Long run / jog / walk 60 minutes at any speed BB high jumps b: 5 | throughout the day i 10 | 2-3minute a: 15 | 1 minute break break BB knee pull-ins b: 5 | throughout th i 10 | 2-3minute breaks a: 12 | 30-40 second break Bh pushu b: 3 | throughout the day it T minute break a: 10 | 30-40 second break neilarey.comardio Al UT Running: 5 speedwork drills rest between sets © Neila Rey 2-3 minute warm-up T minute hard then 1 minute eas; 2mint ard then 2 minutes easy 3 minutes hard then 3 minutes easy 4 minutes hard then 4 minutes easy repeat cycle 1-4 minutes 2 times I-down 5 minutes b: 16141121 10/8 i: 20/18) 1614) 12 a: 403224118] 16 4161416 i: 14{10|14|10|14 a: 30 | 20| 30| 20/30 b: 516171819110 i: 10|12/14| 16118 a: 20/24 20/24) 20 beginner. as long as you need intermediate: up to 2 minutes advanced: 60 seconds neilarey.comCircuit Training Complete each exercise one after the other with no rest in between Once cycle one is complete - rest for 60 Seconds Repeat the whole cycle again beginners: 2 times _ intermediate: 4 times advanced: 6 times 1. twisting push ups 2. squats ish ups 4. jump squats forward lunges © Neila Rey neilarey.comif | beginners: run or jog for 2 miles intermediate: run 4 miles Running /distance advanced: run 6 miles beginner: 5 reps intermediate: 10 reps. advanced: 20reps_—sets: mountain climbers cross-body crunches = a side-to-side lunges leg raises beginner. as long as you need rest between sets intermediate: up to 2 minutes advanced: 60 seconds © Neila Rey neilarey.comigh knees forward lunges 60 seconds b: 10/86 i: 20115110 a: 50/40/30 ec squats G knee pull-ins b: 1210/8 b: 10|8 b: 12/10/8 20118116 i: 118116 & 20/18/16 a: 40| 30/20 a: 40/30|20 beginner. as long as you need intermediate: up to 60 seconds advanced: 40 seconds © Neila Rey neilarey.compar t | Running 20 minutes - low speed or walk 10 minutes - mediun speed at comfortable pa 10 minutes - run and as herd as possible, but dont sprint naort 2 Part 2 sprints push ups squats 1. 10.second sprint b:2 £6 a10 b:4 i: 10 a: 20 2. 20second sprint b:4 i: 10 a:14 b:6 i: 14 a:30 3. 30 second sprint b:8 i: 14 a:20 b: 10 i: 18 a: 40 4. 20second sprint b:4 i:10 a:14 b:6 i: 14 a:30 10 a: 20 a 10 second sprint b:2 i:6 a:10 b: © Neila Rey neilarey.combeginner 2 sets TO reps — Sets imemesiate : oi reverse crunches nield wipers leg raises beginner: as long as you need rest between sets intermediate: up t0 2 minutes advanced: 60 seconds © Neila Rey neilarey.comJog/run rest between sets © Neila Rey 20 minutes of walkingy jogging/ running 5x 100 meters sprint up to 30 second breaks in between B crunches b: 12110112110 i: 20|30|20 130 a: 60| 80/60/80 squats b: 14|16{14/16 18|20|18|20 : 20130 | 20130 push ups b: 4161416 i: 10/20] 10|20 a: 24 | 28 | 24| 28 beginner: as long as you need intermediate: up to 60 seconds advanced: 30 seconds neilarey.com6 O spread throughout the day walk, jog or run minutes. | bike, swim or row ing: | beginner: 1 set intermediate: 3 sets advanced 6 sets - thoughout the day 60-second plank on elbows— rest 60 seconds 30-second side plank on each side — rest 60 seconds after both are done 60-second plank on albows ~ rest 60 seconds 30 second side plank on each side ~ rest 60 seconds after both are done elbow plank side plank © Neila Rey neilarey.com© Neila Rey 10 sec — Jumping Jacks 10 Sec — Push Ups 10 Sec ~ Rest 20 Sec — High Knees sets 20:See — Knee Tuck JUMPS hoginner: 3.sets 20 Sec ~ Rest intermediate: 5 sets advanced: 7 sets 30 Sec — Burpees 30 Sec — Mountain Climbers 30 Sec — Rest between sets 20 Sec — Jumping Lunges beginner: 20 Sec — High Jumps as long as you need 20 Sec — Rest intermediate: up to 60 seconds 10 Sec — Jumps Squats 10 Sec — Push Ups 10 Sec — Rest neilarey.comrun/jog/walk with extra weight beginner: 1 mile intermediate: 3 miles advanced: 6 miles use a backpack or hold a 1lb dumbbell in each arm rT ry a part 2: bodyweight training A, forward lunges Russian twists f a a 10 Zz b: 6/8|6/8 12114/12114 ( & 16120116|20 a: 16|20]16|20 a: 20|24|20|24 f a nm squats push ups b: 8/10/8110 i‘ b: 6110|6110 14] 18/14] 18 > i: 16] 20|16]20 a: 20/30] 20] 30 a a: 18120/18| 20 beginner: as long as you need rest between sets intermediate: up to 60 seconds advanced: 30 seconds © Neila Rey neilarey.comPart 1 - cardio + core 1 mile run warmup a - push ups “4 crunches q b21416 ~~ b 10 112) 14 £10 115] 20 i 20 | 30 | 40 a15| 25 | 30 a'30| 40 | 50 Part 2 - shadow boxing 5 minutes - moveas fast as youcan X5 sets upper cut beginner: as long as you need intermediate: up to 2 minutes advanced: 60 seconds © Neila Rey neilarey.com' beginners: run or jog for 2 miles Cardlo iateriediat 4 ries Running /distance advanced: run 6 miles Bodyweight Training x ie 7] mountain @2— B ross-body climbers crunches Mb: 6/4/6/4/6 i 1a} ioj1ayioi14 2030120130 b: 10112110) 12110 & 121161121 16112 a: 30| 20 |30| 20130 a a push-ups Of. squats b: 614/61416 HD b: 614/614)6 i: 14/10/14110114 POY & 14iror 1410114 * a:30/201301201.30 a: 30| 20130| 2030 beginner: as long as you need intermediate: up to 60 seconds advanced: up fo 45 seconds © Neila Rey neilarey.comsets rest between sets © Neila Rey beginner: 2 sets intermediate: 4 sets advanced: 6 sets beginner: as long as you need intermediate: 60 seconds advanced: 30 seconds neilarey.comC a rd li O beginners: run, jog or walk 2 miles intermediate: run or jog 4 miles Running /distance advanced: run 6 miles Bodyweight Training n * BB squats a cross-body P crunches { b: 614161416 b: 6/416 - i: 1411011411014 i: 14/10) 14] 10114 290/20|30|20190 a: 3020130120130 ' mountain io Bi DUSITUDS climbers b: 214121412 b: 614161416 _ ~ i: 81101811018 14/10 |14|10/14 {PAM a: 10115) 10/15) 10 a: 18/20) 18] 20118 beginner: as long as you need intermediate: up to 60 seconds advanced: 40 seconds rest between sets © Neila Rey neilarey.combeginner. 30 minutes of walking intermediate: 40 minutes of jogging advanced: 50 minutes of running 7] wall mountain climbers Ba slow push ups beginner Count to 10 white lowering do ordinary mountain climbers yourself and count to 10 while lifting yourself up beginner. beginner: 14116114116 4/6|4|6 intermediate: intermediate: 18|20|18|20 8/10/8110 advancec advanced: 20130) 10|20|10| 20 beginner: as long as you need rest between sets _ intermediate: up to 60 seconds advanced: 40 seconds © Neila Rey neilarey.com© Neila Rey 15 Sec — High Jumps 15 Sec — Push Ups 15 Sec — Rest 20 sec — Lunge Knee Hops 20 Sec — Plank Leg Lifts 20 Sec — Rest 30 Sec — Jumping Lunges 30 Sec — Mountain Climbers 30 Sec — Rest 20 Sec — Jump Squats 20 Sec — Raised Leg Push Ups 20 Sec — Rest sets beginner: 3 sets intermediate: 6 sets advanced: 10 sets between sets beginner. as long as you need intermediate: up to 60 seconds neilarey.compart 1 Cardio - @ minutes: 10 minutes - low speed or walk 10 minutes - medium speed at comfortable pace 10 minutes - run as fast and as hard as possible, but don't sprint part 2 sprints 440 second breaks in betweer 1. 10 second sprint 2. 20 second sprint 3. 30second sprint 4. 20second sprint 5. 10 second sprint © Neila Rey push ups rightaftera sprint b:4 5:8 a15 b:6 i:12 a18 b: 10 i: 16 a: 22 b:6 i:12 a18 b:4 4:8 ald squats right after press ups b: 6 i: 12 a: 30 b:8 i: 16 a: 40 b: 12 i: 20 a: 50 b:8 i: 16 a: 40 b:8 i: 12 a:30 neilarey.combeginner. 2 sets sets intermediate: 4 sets advanced: 6 sets Rest, or move slowly, for 10 seconds before moving on to the next exercise ao - a r 2 me nee tuck jumps beginner. as long as you need rest between sets intermediate: 60 seconds advanced: 40 seconds © Neila Rey neilarey.comea rd lO beginners: run or jog for 2 miles intermediate: run 4 miles Running /distance advanced: run 6 miles reps (each) beainner 5 intermediate 10 advanced 20 5 sets all rssian tts a 4) leg pull it beginner: as long as you need rest between sets _ intermediate: up to 60 seconds advanced: up to 45 seconds © Neila Rey neilarey.com5x5 workout ie ~ a jumpingjacks pushups © 6 f high knees forward lunges rest between sets © Neila Rey y f 4 a, ~ 4 crunches eg raises - ~ =~ squats mountain climbers beginner. as long as you need intermediate: up to 60 seconds advanced: 30 seconds neilarey.comyZ 20 minutes of sunning or jogaing Running/jogging 1 minute at 100% speed, as fast as you can or any other cardio T minute at 50% speed b: 16/14/12/10/8 i: 20/18) 16|14112 a: 40|32| 24/18/16 a b: 614161416 i 141 10114110114 a: 30 | 26| 20/18/16 g yy | 3, squat side-lunges b: 6/8/10/12114 ¥ = i 10/12|14|16| 18 a: 24| 2220118116 beginner. as long as you need rest between sets _ intermediate: 60 seconds advanced: 30 seconds © Neila Rey neilarey.comBodyweight Training B squats crunches b: 51413 b: 10/8 i 10/816 i: 20| a: 15/12/10 forward tunges [push uvs knee ups br: 12) 10/8 b: 12/1018 b: 12/1018 i: 20118116 i: 20/18) 16 20118] 16 a: 60/40/20 a: 30/20/10 a: 40/30] 20 beginner: as long as you ne rest between sets _ intermediate: 60 seconds advanced: 30 seconds © Neila Rey neilarey.comspread throughout the day walk, jog or run minutes | cycle, swim or row Core Training beginner: 1 set intermediate: 3 sets advanced 6 sets - throughout the day 60-second burpee- rest 30 seconds 30-second plank— rest 20 seconds 60-second burpee ~ rest 30 seconds 30 second plank — rest 20 seconds burpee © Neila Rey neilarey.compart 1 Cardio - (minutes: 10 minutes - low speed or walk 10 minutes - run as fast and as hard as possible 10 minutes - run at 60% 10 minutes - run as fast and as hard as possible part 2 sprints 60-90 second breaks in between 1. 30 second sprint 2. 20-second sprint 3. 10second sprint 4, 20second sprint 5, 30second sprint © Neila Rey push ups right after a sprint b:4 i:8 a5 b:6 5:12 a:18 b:10 i: 16 a: 22 b:6 i:12 a:18 b:4 5:8 a15 squats b:6 i: 12 a:30 b:8 i: 16 a: 40 b: 12 i: 20 a: 50 b:8 i: 16 a: 40 b: 8 i: 12 a:30 neilarey.comCircuit Training Complete each exercise one after the other with no rest in between Once cycle one is complete - rest up to 60 seconds Repeat the cycle again: beginners: 2 times intermediate: 4 times advanced: 6 times 1. jump squats 2. push-ups 3. reverse crunches awl in plank position oycle crunches \AD © Neila Rey neilarey.com© Neila Rey 15 Sec ~ High Jumps 15 Sec ~ Push Ups 15 Sec - Rest 20 sec — Jump Squats 20 Sec — Mountain Climbers 20 Sec — Rest 30 Sec — Crunches 30 Sec — Heel Touches 30 Sec — Rest 20 Seo — Jumping Jacks 20 Sec — Forward Lunges 20 Sec — Rest sets beginner: 3 sets intermediate: 6 sets advanced: 10 sets between sets beginner. as long as you need intermediate: up to 40 seconds neilarey.combeginner 2 sets TO reps — Sets imemesiate : oi windshield wipers 3 leg pull-ins Gq © beginner. as long as you need rest between sets intermediate: up t0 2 minutes advanced: 60 seconds © Neila Rey neilarey.com