100 no-equipment-workouts-2014-by-neilarey
mrelibotuca
430 views
184 slides
Jul 27, 2019
Slide 1 of 184
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
About This Presentation
treino
Slide Content
100
NO-EQUIPMENT
2014 workout collection
visual easy-to-follow routines for all fitness levels
Neila Rey
NO-EQUIPMENT
2014 workout collection
visual easy-to-follow routines for all fitness levels
Neila Rey
Ku 3%
q
= on
=
Que on
ra
q
= on
=
Que on
ra
4-5 Aime: E E
awe
mars nene ‘eer
rae Bi ae
Gamma ina wer
awe
mars nene ‘eer
rae Bi ae
Gamma ina wer
2 mue Bun
Ana van
3 me Sur
He dem Er
Ana van
3 me Sur
He dem Er
B lnk arm aes
16 cimbe wiumpins 30880 pank
foal sts lel Ss vel Tas. rest betwensets uni 2m
reps (repetitions) per exercise rest between sets
Ther between e
Reps (repet cated next ly after ee, unes
to each exercie’sname, Number of repsis he
“total number fr both legs / arms /
number of sets
for your fitness level (Io I).
16 cimbe wiumpins 30880 pank
foal sts lel Ss vel Tas. rest betwensets uni 2m
reps (repetitions) per exercise rest between sets
Ther between e
Reps (repet cated next ly after ee, unes
to each exercie’sname, Number of repsis he
“total number fr both legs / arms /
number of sets
for your fitness level (Io I).
NEILA N en Oneilarey.com
ES
5 jump knee-tucks
S
20 climbers
20sec elbow plank 20 lunges ;
10 situps 10 leg raises 10 windshield wipers
level! 3sets level ll 5sets level Il 7sets rest between sets upto 2minutes
ES
5 jump knee-tucks
S
20 climbers
20sec elbow plank 20 lunges ;
10 situps 10 leg raises 10 windshield wipers
level! 3sets level ll 5sets level Il 7sets rest between sets upto 2minutes
ab crunch
NEILA REY WORKOUT © neilarey.com
en
y
20 air bike crunches 10 knee crunches 10 reverse crunches
level! 3sets level ll 5sets level Il 7sets rest between sets upto 2minutes
NEILA REY WORKOUT © neilarey.com
en
y
20 air bike crunches 10 knee crunches 10 reverse crunches
level! 3sets level ll 5sets level Il 7sets rest between sets upto 2minutes
abs of stee
NEILA REY WORKOUT © neilarey.com
< EN N
10 airbike crunches TOknee crunches 10 leg pull-ins
ae
10 plank arm raises 30sec elbow plank 10 body saw
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
< EN N
10 airbike crunches TOknee crunches 10 leg pull-ins
ae
10 plank arm raises 30sec elbow plank 10 body saw
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
abs onfired
NEILA REY WORKOUT € neilarey.com
12 knee-to-elbow sit-ups 10 modified V:sits 12 heel touches
level! 3seis levelll Ssets level Ill 7sets rest between sets up to 2 minutes
NEILA REY WORKOUT € neilarey.com
12 knee-to-elbow sit-ups 10 modified V:sits 12 heel touches
level! 3seis levelll Ssets level Ill 7sets rest between sets up to 2 minutes
oF tie fag Lai
NEILA REY WORKOUT © neilarey.com
E S “a
10 inchworms 10alt arm/leg raises 10 plank rolls
level! 3sets levelll Ssets levelill 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
E S “a
10 inchworms 10alt arm/leg raises 10 plank rolls
level! 3sets levelll Ssets levelill 7sets rest between sets upto 2 minutes
AIRBORNE
NEILA REY WORKOUT © neilarey.com
& S ge 2 =
20 high knees 10 jump squats 10 jumping lunges
WES
} & E
5 clapping push-ups 20 half jacks 20 butt kicks
level! 3sets levelll 5 sets levelill 7sets rest between sets upto 2 minutes
jog on a spot for 10 seconds between every exercise
NEILA REY WORKOUT © neilarey.com
& S ge 2 =
20 high knees 10 jump squats 10 jumping lunges
WES
} & E
5 clapping push-ups 20 half jacks 20 butt kicks
level! 3sets levelll 5 sets levelill 7sets rest between sets upto 2 minutes
jog on a spot for 10 seconds between every exercise
AQUAMAN
NEILA REY WORKOUT neilarey.com
10 squats 10 shoulder taps 30sec elbow plank
a
1 0 leg raises 1 0 windshield wipers 1 0 get-ups
10 diver push-ups
level! 3sets levelll Ssets level Ill 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT neilarey.com
10 squats 10 shoulder taps 30sec elbow plank
a
1 0 leg raises 1 0 windshield wipers 1 0 get-ups
10 diver push-ups
level! 3sets levelll Ssets level Ill 7sets rest between sets upto 2 minutes
arChHeR
DANGER ZONE NEILA REY WORKOUT © neilarey.com
Ú e AS
40 jumping Jacks 20 floor taps 20 plank punches
10 sit-ups 10 sitting twists AO flutter kicks
level | 3sets levelll Ssets level Ill 7sets rest between sets up to 2 minutes
DANGER ZONE NEILA REY WORKOUT © neilarey.com
Ú e AS
40 jumping Jacks 20 floor taps 20 plank punches
10 sit-ups 10 sitting twists AO flutter kicks
level | 3sets levelll Ssets level Ill 7sets rest between sets up to 2 minutes
armor abs
NEILA REY WORKOUT © neilarey.com
10 leg raises
©
20 flutter kicks 5 long arm crunches 5 knee crunches
NS
Es NS 4 >
10 planks w/rotations 10 side bridges 10 plank arm raises
level! 3sets levelll Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
10 leg raises
©
20 flutter kicks 5 long arm crunches 5 knee crunches
NS
Es NS 4 >
10 planks w/rotations 10 side bridges 10 plank arm raises
level! 3sets levelll Ssets levellll 7sets rest between sets upto 2 minutes
ASSASSINS
workout
neilarey.com
e
pa S &
40 jumping Ts 10 boxjumps 40 high knee:
k]
1)
hs
Ni
ne ETS
30sec wall-sit 10 push-ups
30sec elbow plank 20 mountain climbers
level! 3seis levelll Ssets level Ill 7sets rest between sets up to 2 minutes
workout
neilarey.com
e
pa S &
40 jumping Ts 10 boxjumps 40 high knee:
k]
1)
hs
Ni
ne ETS
30sec wall-sit 10 push-ups
30sec elbow plank 20 mountain climbers
level! 3seis levelll Ssets level Ill 7sets rest between sets up to 2 minutes
AVENGER
la NEILA REY WORKOUT © DRIN com
20 squats 20 flow steps
a A
le) EA ÚS
10 push-ups 20 shoulder taps 20 climbers
20 flutter kicks 10 cross-punch sit-ups 20 planks w/ rotations
level! 3sets level ll 5sets levellll 7sets rest between sets upto 2minutes
la NEILA REY WORKOUT © DRIN com
20 squats 20 flow steps
a A
le) EA ÚS
10 push-ups 20 shoulder taps 20 climbers
20 flutter kicks 10 cross-punch sit-ups 20 planks w/ rotations
level! 3sets level ll 5sets levellll 7sets rest between sets upto 2minutes
YOU HAD ME AT
NEILA REY WORKOUT © neilarey.com
y = >
40 side legraises 1 Ojump knee tucks 20 reverse lunge kicks,
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
y = >
40 side legraises 1 Ojump knee tucks 20 reverse lunge kicks,
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
Oneilarey.com
rest between sets
up to 2 minutes
Of as many as
ou can do
el i La
3
La
y 88 o Y Y { S
20 squats 40 punches 10 jumping lunges
ia > >
10 push-ups 20 shoulder taps 20 climbers
: e
€ 5 A €
€ A
10 cross punch situps TO legraises 10 sitting twists
rest between sets
up to 2 minutes
Of as many as
ou can do
el i La
3
La
y 88 o Y Y { S
20 squats 40 punches 10 jumping lunges
ia > >
10 push-ups 20 shoulder taps 20 climbers
: e
€ 5 A €
€ A
10 cross punch situps TO legraises 10 sitting twists
10 raised leg circles 12 scissors
© Ss
10 knee pull-ins 20 flutter kicks 10 reverse crunches
levell 3sets levelll Ssets levelill 7sets rest between sets upto 2 minutes
© Ss
10 knee pull-ins 20 flutter kicks 10 reverse crunches
levell 3sets levelll Ssets levelill 7sets rest between sets upto 2 minutes
Cneilarey.com
or as many as rest between sets
you can do r) n upto Er
A Py
F A Les
IR
10 cross punch situps 10 reverse crunches TO knee-to-ebow crunches
or as many as rest between sets
you can do r) n upto Er
A Py
F A Les
IR
10 cross punch situps 10 reverse crunches TO knee-to-ebow crunches
NEILA REY WORKOUT
Oneilarey.com
10 sets u | oeste
nm À.
20 back kicks 20 triangle crunches 20 bridge taps
Oneilarey.com
10 sets u | oeste
nm À.
20 back kicks 20 triangle crunches 20 bridge taps
BLADE RUNNER
NEILA REY WORKOUT © neilarey.com
ven E
60 high knees 20 calf raises 1 Ojump knee tucks
20 scissors 10 flutter kicks 10 reverse flutter kicks
level! 3sets levelll Ssets level lll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
ven E
60 high knees 20 calf raises 1 Ojump knee tucks
20 scissors 10 flutter kicks 10 reverse flutter kicks
level! 3sets levelll Ssets level lll 7sets rest between sets upto 2 minutes
HM
BLASTER
NEILA REY ICT WORKOUT © neilarey.com
l y )
20sec jumping jacks 10se side leg raises
S S
20sec high knees 10sec climbers
Level! Srounds Level ll 10rounds Level ll 15 rounds
| minute rest between rounds
NEILA REY ICT WORKOUT © neilarey.com
l y )
20sec jumping jacks 10se side leg raises
S S
20sec high knees 10sec climbers
Level! Srounds Level ll 10rounds Level ll 15 rounds
| minute rest between rounds
okmark
=} NEILA REY WORKOUT (0) neilarey.com
y 1.20 groiners
2 step forward - pick book up,
N: step back; step forward
& Place book back
2.10 plank side walk 3. 20 infinite book unders
over 5 books + push up pass the book under your
one trip - one rep legs while doing sprinters
4.10 plank book passes 5.10 squats
move the stack of books hold the book
from side to side one at a time in front
minimum 10 books in a stack of you
level! 3seis levelll Ssets levellll 7sets rest between sets upto 2 minutes
=} NEILA REY WORKOUT (0) neilarey.com
y 1.20 groiners
2 step forward - pick book up,
N: step back; step forward
& Place book back
2.10 plank side walk 3. 20 infinite book unders
over 5 books + push up pass the book under your
one trip - one rep legs while doing sprinters
4.10 plank book passes 5.10 squats
move the stack of books hold the book
from side to side one at a time in front
minimum 10 books in a stack of you
level! 3seis levelll Ssets levellll 7sets rest between sets upto 2 minutes
BORDERLINE
NEILA REY WORKOUT © neilarey.com
side-to-side & double hop
N
over the line (A and turning
de jump
ry jumps es
Via \
BY Y
double hop, over the line
squat and cross
climbers
turning jump
iW
double hop
and heel il
knee to elbow
over the line
)
click over
the line
i
draw a line on the floor 20 seconds each exercise
level! dsets levelll Ssets level ll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
side-to-side & double hop
N
over the line (A and turning
de jump
ry jumps es
Via \
BY Y
double hop, over the line
squat and cross
climbers
turning jump
iW
double hop
and heel il
knee to elbow
over the line
)
click over
the line
i
draw a line on the floor 20 seconds each exercise
level! dsets levelll Ssets level ll 7sets rest between sets upto 2 minutes
BORDERLINER@
NEILA REY WORKOUT © neilarey.com
half jacks high jumps
ye lines with heal ick in the air
E plank half jacks
jump inside
the lines
over the line
side-to-side
(| Ÿ squats
draw two lines shoulder length apart 20 seconds each exercise | no rest
level! 3sets levelll Ssets levelill 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
half jacks high jumps
ye lines with heal ick in the air
E plank half jacks
jump inside
the lines
over the line
side-to-side
(| Ÿ squats
draw two lines shoulder length apart 20 seconds each exercise | no rest
level! 3sets levelll Ssets levelill 7sets rest between sets upto 2 minutes
BOXER
KOUT © neilarey.com
| 5SETS | SETS it FE between pus
5 minute shadow boxing every 30 seconds double squat
=.
push-ups
sit-ups
level | 5 reps level 1 10 reps
level Il 10 reps level ll 20 reps
level Ill 15 reps level Il 30 reps
KOUT © neilarey.com
| 5SETS | SETS it FE between pus
5 minute shadow boxing every 30 seconds double squat
=.
push-ups
sit-ups
level | 5 reps level 1 10 reps
level Il 10 reps level ll 20 reps
level Ill 15 reps level Il 30 reps
Bruce Lee abs
NEILA REY WORKOUT © neilarey.com
ÓN
( A», &
leg raises sitting twists
heel taps - air bike crunches hundreds
reps each level | 20 reps level |! 30 reps level Ill 40 reps bruce lee 90 reps
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
ÓN
( A», &
leg raises sitting twists
heel taps - air bike crunches hundreds
reps each level | 20 reps level |! 30 reps level Ill 40 reps bruce lee 90 reps
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
THE CAKE
IS A LIE
NEILA REY WORKOUT © neilarey.com
40 half jacks 20 squats
>
Y a
20 knee crunches 20 sitting twists 40 flutter kicks
level! 3seis levelll Ssets level Ill 7sets rest between sets up to 2 minutes
IS A LIE
NEILA REY WORKOUT © neilarey.com
40 half jacks 20 squats
>
Y a
20 knee crunches 20 sitting twists 40 flutter kicks
level! 3seis levelll Ssets level Ill 7sets rest between sets up to 2 minutes
CAPTAIN
AMERICA
NEILA REY WORKOUT © neilarey.com
em & à LA
120st ps / 30sec run 8 punches 10 knee tuck jumps:
Z
EN
2
10 pushups 1 Oback rotations 20 bicep curls
level! 3sets level ll 6 sets levellll 7sets rest between sets upto 2 minutes
AMERICA
NEILA REY WORKOUT © neilarey.com
em & à LA
120st ps / 30sec run 8 punches 10 knee tuck jumps:
Z
EN
2
10 pushups 1 Oback rotations 20 bicep curls
level! 3sets level ll 6 sets levellll 7sets rest between sets upto 2 minutes
code of abs
NEILA REY WORKOUT € neilarey.com
<
10 sit-ups 10 reverse crunches 10 sitting twists
£
AG
N ey ec =
8 scissors 8 leg raises 20 flutter kicks
g i Ce
30sec plank 30sec elb
level! dsets levelll Ssets levellll 7seis rest between sets upto 2 minutes
NEILA REY WORKOUT € neilarey.com
<
10 sit-ups 10 reverse crunches 10 sitting twists
£
AG
N ey ec =
8 scissors 8 leg raises 20 flutter kicks
g i Ce
30sec plank 30sec elb
level! dsets levelll Ssets levellll 7seis rest between sets upto 2 minutes
CODEX
NEILA REY WORKOUT © neilarey.com
AP
1 Oclimbers 20 plank jacks 20 plank jump-ins
level! 3sets level ll Ssets levellll 7sets rest between sets upto 2 minutes
hands never off the ground
NEILA REY WORKOUT © neilarey.com
AP
1 Oclimbers 20 plank jacks 20 plank jump-ins
level! 3sets level ll Ssets levellll 7sets rest between sets upto 2 minutes
hands never off the ground
core fusión
NEILA REY WORKOUT © neilarey.com
ae
level! Ssets levelll Ssets levelill 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
ae
level! Ssets levelll Ssets levelill 7sets rest between sets upto 2 minutes
COWBOY
NEILA REY WORKOUT AAA A À © neilarey.com
level! sets level Il Ssets level lll 7sets rest between sets up to 2 minutes
NEILA REY WORKOUT AAA A À © neilarey.com
level! sets level Il Ssets level lll 7sets rest between sets up to 2 minutes
| | Tr
CRUSSFIRE
NEILA REY ATINA WORKOUT © neilarey.com
T0sec climbers 2086 high knees
Level! Srounds Level ll 10rounds Level ll 15 rounds
1 minute rest between rounds
NEILA REY ATINA WORKOUT © neilarey.com
T0sec climbers 2086 high knees
Level! Srounds Level ll 10rounds Level ll 15 rounds
1 minute rest between rounds
daily burn
NEILA REY WORKOUT © neilarey.com
10 half jacks 8 plank jacks 8 plank arm raises
16 climbers 8 plank jump-ins 30sec plank
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
10 half jacks 8 plank jacks 8 plank arm raises
16 climbers 8 plank jump-ins 30sec plank
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
daily WOTKOL
NEILA REY © neilarey.com
10 climbers à 10 plank jump-ins 10 high knees
NL OR
10 knee pul-ins 10 cross crunches 10 leg raises
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY © neilarey.com
10 climbers à 10 plank jump-ins 10 high knees
NL OR
10 knee pul-ins 10 cross crunches 10 leg raises
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
6
NEILA REY WORKOUT © Neilarey.com,,
€:
10 reverse plank kicks 10 elbow lifts 80 punches
20 plank legrolls 10 push-ups 10 seagulls
level! 3seis levelll Ssets level Ill 7sets rest between sets up to 2 minutes
NEILA REY WORKOUT © Neilarey.com,,
€:
10 reverse plank kicks 10 elbow lifts 80 punches
20 plank legrolls 10 push-ups 10 seagulls
level! 3seis levelll Ssets level Ill 7sets rest between sets up to 2 minutes
DRAGONBORN
Í7 NEILA REY WORKOUT © neilarey.com
- & ln]
1 Otricep extentions 10 plank into lunges 20 woodchoppers
y S
10 situps 10 leg raises 20 flutter kicks
level! 3seis levelll 5 sets level Ill 7sets rest between sets up to 2 minutes
Í7 NEILA REY WORKOUT © neilarey.com
- & ln]
1 Otricep extentions 10 plank into lunges 20 woodchoppers
y S
10 situps 10 leg raises 20 flutter kicks
level! 3seis levelll 5 sets level Ill 7sets rest between sets up to 2 minutes
neila rey’s dynamic . 1
7 -
jumping
A jacks
#
high
e 40 knees
+
4
$
30
1 mountain
/ 30 climbers
/
20 squats 20
10 plank jump-ins
level! 3seis levelll Ssets level lll 7sets rest between sets upto 2 minutes
7 -
jumping
A jacks
#
high
e 40 knees
+
4
$
30
1 mountain
/ 30 climbers
/
20 squats 20
10 plank jump-ins
level! 3seis levelll Ssets level lll 7sets rest between sets upto 2 minutes
ELIMINATOR
NEILA REY WORKOUT © neilarey.com
20 side leg raises 20 squats 20 climbers
20 lunges
5 sets - after every set take the last exercise off the following set
rest between sets up to 45 seconds
NEILA REY WORKOUT © neilarey.com
20 side leg raises 20 squats 20 climbers
20 lunges
5 sets - after every set take the last exercise off the following set
rest between sets up to 45 seconds
APRESS
NEILA REY WORKOUT © neilarey.com
20 lunges 20 side leg raises he floor taps
20 cross climber taps 20 donkey kicks 20S€C elbow plank
NEILA REY WORKOUT © neilarey.com
20 lunges 20 side leg raises he floor taps
20 cross climber taps 20 donkey kicks 20S€C elbow plank
Fast &Furious
NEILA REY WORKOUT © neilarey.com
LU & £ € S
10 jumping lunges 10 plank jacl 10 plank leg raises
ÿ
S
10 basic burpees
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
LU & £ € S
10 jumping lunges 10 plank jacl 10 plank leg raises
ÿ
S
10 basic burpees
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
pr
NEILA REY WORKOUT © neilarey.com
EA M fen 30sec elbow a
= m Ep
60sec raised leg plank 60sec side plank
30 seconds - each leg 30 seconds - each side
FLO
30sec full ata 60sec elbow plank
NEILA REY WORKOUT © neilarey.com
EA M fen 30sec elbow a
= m Ep
60sec raised leg plank 60sec side plank
30 seconds - each leg 30 seconds - each side
FLO
30sec full ata 60sec elbow plank
u
Fur; Au Cu @neilarey.com
(E
x =E
AO fast high knees 20 flutter kicks 20 scissors
level! 3sets level ll 5sets level Il 7sets rest between sets upto 2 minutes
Fur; Au Cu @neilarey.com
(E
x =E
AO fast high knees 20 flutter kicks 20 scissors
level! 3sets level ll 5sets level Il 7sets rest between sets upto 2 minutes
GAMER
neilarey.com every respawn, cons se AR
Orcinematic I ru PR
B 3
2Ohalfjacks 10 squats TO plank jump-ins
Lu
20 climbers 10 lunges 10 flutter kicks
neilarey.com every respawn, cons se AR
Orcinematic I ru PR
B 3
2Ohalfjacks 10 squats TO plank jump-ins
Lu
20 climbers 10 lunges 10 flutter kicks
GLADIATOR
NEILA REY WORKOUT Oneilarey.com
2%
a
40 jumping jacks 20 jumping lunges 20 squats
10 up & down planks
level! 3sets levelll 5 sets levelill 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT Oneilarey.com
2%
a
40 jumping jacks 20 jumping lunges 20 squats
10 up & down planks
level! 3sets levelll 5 sets levelill 7sets rest between sets upto 2 minutes
WHAT'S YOUR CODE?
GODMODE
Y, A, Y, A, X, X, B, X, B, X, Y, Y, A, A, B, X
NEILA REY LEVEL: 10 REPS
WORKOUT LEVELIE 20 REPS
neilarey.com LEVEL Il: 80 REPS
high
~ knees
push-ups
NS
pS
A
“SG climbers
GODMODE
Y, A, Y, A, X, X, B, X, B, X, Y, Y, A, A, B, X
NEILA REY LEVEL: 10 REPS
WORKOUT LEVELIE 20 REPS
neilarey.com LEVEL Il: 80 REPS
high
~ knees
push-ups
NS
pS
A
“SG climbers
Gravity
NEILA REY WORKOUT © neilarey.com
Lo
a
4 push-ups À raised leg 2 stacked feet
level! sets level Il Ssets level Il 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
Lo
a
4 push-ups À raised leg 2 stacked feet
level! sets level Il Ssets level Il 7sets rest between sets upto 2 minutes
GRIMM
Oneilarey.com
Hu
40 leg raises 10 push-ups 10 lunges j
El y
10 kneeto-elbow situps 40 flutter kicks 10 elbow lifts
level! 3seis levelll Ssets level Ill 7sets rest between sets up to 2 minutes
Oneilarey.com
Hu
40 leg raises 10 push-ups 10 lunges j
El y
10 kneeto-elbow situps 40 flutter kicks 10 elbow lifts
level! 3seis levelll Ssets level Ill 7sets rest between sets up to 2 minutes
HARD CORE
NEILA REY WORKOUT © neilarey.com
cae
10 body saw 20 plank arm lifts
10 push-up to lunges
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
cae
10 body saw 20 plank arm lifts
10 push-up to lunges
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
H<R<LUIL<S
NEILA REY STATIC STRENGTH WORKOUT © neilarey.com
static V static raised legs superman
30 seconds each | no rest between exercises
level! 3seis levelll Ssets level Ill 7seis rest between sets upto 2 minutes
NEILA REY STATIC STRENGTH WORKOUT © neilarey.com
static V static raised legs superman
30 seconds each | no rest between exercises
level! 3seis levelll Ssets level Ill 7seis rest between sets upto 2 minutes
HIGHLAMDER
NEILA REY WORKOUT © neilarey.com
A Uy La
10 up & down planks
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
A Uy La
10 up & down planks
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
HIT
hitter
NEILA REY ICT WORKOUT © neilarey.com
10sec cross climber taps
20se6 fast punches 10sec side leg raises
Levell Srounds Levelll 10rounds Level Ill 15 rounds
1 minute rest between rounds
NEILA REY ICT WORKOUT © neilarey.com
10sec cross climber taps
20se6 fast punches 10sec side leg raises
Levell Srounds Levelll 10rounds Level Ill 15 rounds
1 minute rest between rounds
HOPPER
NEILA REY WORKOUT © neilarey.com
a
my O
A
Wel iy
i
E 1197
ol
hop on oneleg hopon
both legs
double hop
&squat
split hops
hop from
side 10 side
on both legs
a
RR
N
hop from
side to side
on one leg
ES
hop back
8 forward
on both legs
20 seconds each exercise | no rest between exercises
level! Sets levelll 5sets levellll 7sets rest between sets up to 2 minures
NEILA REY WORKOUT © neilarey.com
a
my O
A
Wel iy
i
E 1197
ol
hop on oneleg hopon
both legs
double hop
&squat
split hops
hop from
side 10 side
on both legs
a
RR
N
hop from
side to side
on one leg
ES
hop back
8 forward
on both legs
20 seconds each exercise | no rest between exercises
level! Sets levelll 5sets levellll 7sets rest between sets up to 2 minures
¿HULK
NEILA REY WORKOUT > Oneilarey.com
A N
4)
DEN >
| 4 [HA A
€ HA N
20 split squats 10 pike shoulder presses
a
+ SE CE 8 4 a
1 0 leg raises 6 staggered push-ups 6 tricep extentions
ie)
HA
20sec leg hold 20 towel bicep curls
levell 3sets level Il 5 sets levellll 7sets rest between sets up to 2 minutes
NEILA REY WORKOUT > Oneilarey.com
A N
4)
DEN >
| 4 [HA A
€ HA N
20 split squats 10 pike shoulder presses
a
+ SE CE 8 4 a
1 0 leg raises 6 staggered push-ups 6 tricep extentions
ie)
HA
20sec leg hold 20 towel bicep curls
levell 3sets level Il 5 sets levellll 7sets rest between sets up to 2 minutes
NEILA REY WORKOUT © neilarey.com
10 plankjacks 10 planklegraises 10 plankjumpins 10 climbers
6 € $ an
10 halfjacks 10 legraises 10 squats 10 high knees
level! dsets levelll Ssets levellll 7sets resthetweensets upto 2 minutes
10 plankjacks 10 planklegraises 10 plankjumpins 10 climbers
6 € $ an
10 halfjacks 10 legraises 10 squats 10 high knees
level! dsets levelll Ssets levellll 7sets resthetweensets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
30 jumping jacks 20 squats 10 cross punch situps
A a
» a x]
1 0 planks wirctatons 1 Opiank arm raises 6 push-ups
| LE Wee
JE (À ‘
10 wall mountain climbers 20 bodyweight bicep curls
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
30 jumping jacks 20 squats 10 cross punch situps
A a
» a x]
1 0 planks wirctatons 1 Opiank arm raises 6 push-ups
| LE Wee
JE (À ‘
10 wall mountain climbers 20 bodyweight bicep curls
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
en
3 ER mr
40 high knees 20 climbers 10 wide grip push-ups
\ 6
level! dsets levelll Ssets level ll 7seis rest between sets upto 2 minutes
en
3 ER mr
40 high knees 20 climbers 10 wide grip push-ups
\ 6
level! dsets levelll Ssets level ll 7seis rest between sets upto 2 minutes
Di
NEILA REY WORKOUT © neilarey.com
high jumps plank leg raises elbow plank twists
Re a
8
woodchoppers side-to-side lunges one leg stand
Ed
planks w/rotations plank knee-to-elbow sit-ups
level! 3sets level Il 5 sets levelill 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
high jumps plank leg raises elbow plank twists
Re a
8
woodchoppers side-to-side lunges one leg stand
Ed
planks w/rotations plank knee-to-elbow sit-ups
level! 3sets level Il 5 sets levelill 7sets rest between sets upto 2 minutes
ey
“ALWAYS DOES |
HIS REPS’
NEILA REY WORKOUT
4 wide grip push-ups
L SR N
20 cross climber taps 4 staggered push-ups 40 punches
level! 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
HIS REPS’
NEILA REY WORKOUT
4 wide grip push-ups
L SR N
20 cross climber taps 4 staggered push-ups 40 punches
level! 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
[ARARCRoFT
NEILA REY WORKOUT Oneilarey.com
EE
EA
10 push-ups
a x
10 plank jump-ins 10 plank side bridges 20 flutter kicks
level! dsets levelll Ssets levelill 7sets rest between sets upto2 minutes
NEILA REY WORKOUT Oneilarey.com
EE
EA
10 push-ups
a x
10 plank jump-ins 10 plank side bridges 20 flutter kicks
level! dsets levelll Ssets levelill 7sets rest between sets upto2 minutes
LEG DAY
NEILA REY WORKOUT © neilarey.com
12 lunges
level! sets levelll Ssets level lll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
12 lunges
level! sets levelll Ssets level lll 7sets rest between sets upto 2 minutes
LINK
NEILA REY WORKOUT mel
neilarey.com vessie
a \ Le j
pS y 2
40 punches AO flutter kicks 10 get-ups
level! dsets levelll Ssets levelill 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT mel
neilarey.com vessie
a \ Le j
pS y 2
40 punches AO flutter kicks 10 get-ups
level! dsets levelll Ssets levelill 7sets rest between sets upto 2 minutes
Sandwich recipe
itll make Ron Swanson proud
2eightinch slices of toasted baguette
2etices of candied bacon
caramelized onione
itll make Ron Swanson proud
2eightinch slices of toasted baguette
2etices of candied bacon
caramelized onione
K 7) >
20 climbers 20 kneeto-elbow situps 20 flutter kicks
level! 3sets levelll Ssets levellll 7sets rest between sets upto 2 minutes
20 climbers 20 kneeto-elbow situps 20 flutter kicks
level! 3sets levelll Ssets levellll 7sets rest between sets upto 2 minutes
MASS BLAST
NEILA REY ITA WORKOUT © neilarey.com
9 ©
in ns 1580 side leg raises
Level! Srounds Level ll 10rounds Level ll 15 rounds
| minute rest between rounds
NEILA REY ITA WORKOUT © neilarey.com
9 ©
in ns 1580 side leg raises
Level! Srounds Level ll 10rounds Level ll 15 rounds
| minute rest between rounds
MATRK
NEILA REY WORKOUT © neilarey.com
20 side leg raises 2Ohighknees 80 punches
i a
= CN
10at leg/arm raises 20 cimbers 10 planks w/ rotations
level! 3sets levelll 5 sets levelill 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
20 side leg raises 2Ohighknees 80 punches
i a
= CN
10at leg/arm raises 20 cimbers 10 planks w/ rotations
level! 3sets levelll 5 sets levelill 7sets rest between sets upto 2 minutes
‘ee MI
MAX IMPACT
NEILA REY IIA WORKOUT © neilarey.com
1088 jump knee-tucks 10sec push-ups
Levell Srounds Levelll 10rounds Level lll 1 rounds
1 minute rest between rounds
NEILA REY IIA WORKOUT © neilarey.com
1088 jump knee-tucks 10sec push-ups
Levell Srounds Levelll 10rounds Level lll 1 rounds
1 minute rest between rounds
STRENGTH
WORKOUT
NEILA REY WORKOUT
a
level! 3seis levelll Ssets levelill 7sets rest between sets upto 2 minutes
WORKOUT
NEILA REY WORKOUT
a
level! 3seis levelll Ssets levelill 7sets rest between sets upto 2 minutes
NE
NEILA REY WORKOUT © neilarey.com
Lg 8
ye E ¿NE NY El J
40 half jacks 80 punches 40 side leg raises
za 2
10 knee-to-elbow situps 10 flutter kicks 10 raised leg circles
level! 3sets level Il 5 sets levellll 7sets rest between seis upto 2 minutes
NEILA REY WORKOUT © neilarey.com
Lg 8
ye E ¿NE NY El J
40 half jacks 80 punches 40 side leg raises
za 2
10 knee-to-elbow situps 10 flutter kicks 10 raised leg circles
level! 3sets level Il 5 sets levellll 7sets rest between seis upto 2 minutes
o &A E 7 b
40 leg raises 20 turning kicks 40 punches
10 push-ups. 20sec elbow plank 10 elbow plank arm raises.
level! 3sets levelll Ssets levellll 7sets rest between sets upto 2 minutes
40 leg raises 20 turning kicks 40 punches
10 push-ups. 20sec elbow plank 10 elbow plank arm raises.
level! 3sets levelll Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
Eo > Wi:
1
20 chair squats 20 chest squeezes 40 criss-cross arms
a A a 28 >
/
> Ye + a
AD leg extensions 10 chair body lifts
Ba a A »
) { | ©
a» IR y
10 knee pulkins 20 oblique bends
level! dsets levelll 5 sets level ll 7sets rest between sets upto 2 minutes
Eo > Wi:
1
20 chair squats 20 chest squeezes 40 criss-cross arms
a A a 28 >
/
> Ye + a
AD leg extensions 10 chair body lifts
Ba a A »
) { | ©
a» IR y
10 knee pulkins 20 oblique bends
level! dsets levelll 5 sets level ll 7sets rest between sets upto 2 minutes
Mesh HIT
PHOENIX BURN
NEILA REY = WORKOUT @ neilarey.com
see leg pullins 20se6 knee-to-elbow sit-ups
Level! Srounds Levelll 10rounds Level ll 15 rounds
1 minute rest between rounds
NEILA REY = WORKOUT @ neilarey.com
see leg pullins 20se6 knee-to-elbow sit-ups
Level! Srounds Levelll 10rounds Level ll 15 rounds
1 minute rest between rounds
PIE.
SOME
NEILA REY SUPERNATURAL WORKOUT (O neilarey.com
40 half jacks 20 squats 20 high knees
20 climbers 10 planks w/rotations 10 push-ups into lunge
level! 3sets level ll 5sets levellll 7sets rest between sets upto 2minutes
SOME
NEILA REY SUPERNATURAL WORKOUT (O neilarey.com
40 half jacks 20 squats 20 high knees
20 climbers 10 planks w/rotations 10 push-ups into lunge
level! 3sets level ll 5sets levellll 7sets rest between sets upto 2minutes
IAM
P|NNER
NEILA REY BIN WORKOUT © neilarey.com
wt
20sec plank jacks 10Set plank leg raises
208 climbers 10see shoulder taps
Level! Grounds Levelll 10 rounds Level ll 15 rounds
1 minute rest between rounds
NEILA REY BIN WORKOUT © neilarey.com
wt
20sec plank jacks 10Set plank leg raises
208 climbers 10see shoulder taps
Level! Grounds Levelll 10 rounds Level ll 15 rounds
1 minute rest between rounds
power abs
NEILA REY WORKOUT © neilarey.com
d © PA =
20 windshield wipers 10 buttups 20 side bridges
Se ‘
10 knee crunches 10 full sit-ups 20 sitting twists
Di, |
10 knee-to-elbow sit: ups 10 plank leg rolls 20 climbers
level! 3sets level Il 5sets level ll 7 sets rest between sets upto 2minutes
NEILA REY WORKOUT © neilarey.com
d © PA =
20 windshield wipers 10 buttups 20 side bridges
Se ‘
10 knee crunches 10 full sit-ups 20 sitting twists
Di, |
10 knee-to-elbow sit: ups 10 plank leg rolls 20 climbers
level! 3sets level Il 5sets level ll 7 sets rest between sets upto 2minutes
POWER SPRINTER
NEILA REY WORKOUT € neilarey.com
sprinter lunges plank leg raises plank jump-ins
40 seconds each / 20 second rest after each exercise
level! 3seis levelll Ssets levelill 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT € neilarey.com
sprinter lunges plank leg raises plank jump-ins
40 seconds each / 20 second rest after each exercise
level! 3seis levelll Ssets levelill 7sets rest between sets upto 2 minutes
POWER UP
NEILA REY WORKOUT © neilarey.com
20 high knees 20 lunge push-offs 20 reverse lunge kicks.
KES is
10jump kneetucks 10sideto-side lunges 1 Osquats
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
20 high knees 20 lunge push-offs 20 reverse lunge kicks.
KES is
10jump kneetucks 10sideto-side lunges 1 Osquats
levell 3sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT € neilarey.com
E
€
20sec star plank dl 10 plank jump-ins
level! dsets levelll 5 sets level ll 7sets rest between sets upto 2 minutes
E
€
20sec star plank dl 10 plank jump-ins
level! dsets levelll 5 sets level ll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT
Oneilarey.com
EM
oH
&
AO flutter kicks 20 scissors
€
US
É
20 long-arm crunches 20 planks rotations 20sec ebow plank
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
Oneilarey.com
EM
oH
&
AO flutter kicks 20 scissors
€
US
É
20 long-arm crunches 20 planks rotations 20sec ebow plank
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
RIDDICK
NEILA REY WORKOUT © neilarey.com
2 tricep push-ups 4 push-ups
4 spiderman push-ups 2 clapping push-ups
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
2 tricep push-ups 4 push-ups
4 spiderman push-ups 2 clapping push-ups
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
ROCKY
NEILA REY WORKOUT © neilarey.com
Migs
40 high knees 20 push-ups 20 “Rocky” butt-ups
5 minutes shadow boxing
levell sets levelll 5sets level Il 7sets rest between sets up 10 2 minutes
NEILA REY WORKOUT © neilarey.com
Migs
40 high knees 20 push-ups 20 “Rocky” butt-ups
5 minutes shadow boxing
levell sets levelll 5sets level Il 7sets rest between sets up 10 2 minutes
Run, you clever boy:
ana remember
NEILA REY WORKOUT © neilarey.com
20 high knees, then
drop down & push-up ance
20 high knees, then 2
drop down & plank jump-in once,“
20 high knees then
drop down & plank
w/ rotations once
20 high knees, then
drop down & plank jack once
20 high knees, then
squat once
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
ana remember
NEILA REY WORKOUT © neilarey.com
20 high knees, then
drop down & push-up ance
20 high knees, then 2
drop down & plank jump-in once,“
20 high knees then
drop down & plank
w/ rotations once
20 high knees, then
drop down & plank jack once
20 high knees, then
squat once
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
SHERLOCK
NEILA REY WORKOUT © neilarey.com
8 raised leg push-ups
E Na N
20 biceps curls 40 fast punches 10 calf raises
level! sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
8 raised leg push-ups
E Na N
20 biceps curls 40 fast punches 10 calf raises
level! sets level Il Ssets levellll 7sets rest between sets upto 2 minutes
HIT
SHIFTER
NEILA REY METIA WORKOUT © neilarey.com
E
20se6 basic burpees
Levell Srounds Levelll 10 rounds Level lll 16 rounds
1 minute rest between rounds
NEILA REY METIA WORKOUT © neilarey.com
E
20se6 basic burpees
Levell Srounds Levelll 10 rounds Level lll 16 rounds
1 minute rest between rounds
HI
MET
= | a NEILA REY MITIN WORKOUT
10sec high knees 20sec punches
20sec cimbers 10886 shoulder taps
Level! Srounds Level ll 10 rounds Level ll 15 rounds
1 minute rest between rounds
= | a NEILA REY MITIN WORKOUT
10sec high knees 20sec punches
20sec cimbers 10886 shoulder taps
Level! Srounds Level ll 10 rounds Level ll 15 rounds
1 minute rest between rounds
SPARTACUS
NEILA REY WORKOUT © neilarey.com
weer ® ye 4
20 deep side lunges 20 arm Tiifts
Ú à Se
10 plank arm raises. 10 plank leg raises 10 plank rotations
levell 3seis levelll Ssets levelill 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
weer ® ye 4
20 deep side lunges 20 arm Tiifts
Ú à Se
10 plank arm raises. 10 plank leg raises 10 plank rotations
levell 3seis levelll Ssets levelill 7sets rest between sets upto 2 minutes
SPIDERIMPFTI
NEILA REY WORKOUT © neilarey.com
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
NEILA REY WORKOUT © neilarey.com
level! dsets levelll Ssets levellll 7sets rest between sets upto 2 minutes
Mean HUIT
SUUAT TER
NEILA REY BIW WORKOUT © neilarey.com
Ca
2:
AN
10586 jump squats 20se6 plank jacks
Level! Srounds Levelll 10rounds Level ll 15 rounds
1 minute rest between rounds
NEILA REY BIW WORKOUT © neilarey.com
Ca
2:
AN
10586 jump squats 20se6 plank jacks
Level! Srounds Levelll 10rounds Level ll 15 rounds
1 minute rest between rounds
ke à 5 ROS
40 high knees 20 halt jacks 20 side leg raises
fi
à LU
20 squats
10 push-ups 20 lunges |
a a
2
10 plankjumpins 20 cimbers 10 plank leg raises
levell sets levelll Ssets levelill 7sets rest between sets upto 2 minutes
40 high knees 20 halt jacks 20 side leg raises
fi
à LU
20 squats
10 push-ups 20 lunges |
a a
2
10 plankjumpins 20 cimbers 10 plank leg raises
levell sets levelll Ssets levelill 7sets rest between sets upto 2 minutes
10 sets
Or as many
as you can do NEILA REY
rest between sets WORKOUT
Up to 2 minutes Oneilarey.com
IA
INA
K y N >
40 high knees 20 fly steps 20 squats
rx =) =
10 push-ups 30SEC elbow plank 10 plank arm raises
=
fs
AO climbers 20SeC star plank 10 superman
Or as many
as you can do NEILA REY
rest between sets WORKOUT
Up to 2 minutes Oneilarey.com
IA
INA
K y N >
40 high knees 20 fly steps 20 squats
rx =) =
10 push-ups 30SEC elbow plank 10 plank arm raises
=
fs
AO climbers 20SeC star plank 10 superman
OUDETNOVA
NEILA REY WORKOUT © neilarey.com
7 MOVE!
30 seconds plank
E seconds plan!
= MOVE2
10 reps alt arm/leg planks
MOVES
4 reps 90 ° moving plank
MOVE 4
30 reps mountain climbers
MOVES
10 reps push-ups
level! 3sets level Il 5 sets levellll 7 sets rest between sets up to 2 minutes
NEILA REY WORKOUT © neilarey.com
7 MOVE!
30 seconds plank
E seconds plan!
= MOVE2
10 reps alt arm/leg planks
MOVES
4 reps 90 ° moving plank
MOVE 4
30 reps mountain climbers
MOVES
10 reps push-ups
level! 3sets level Il 5 sets levellll 7 sets rest between sets up to 2 minutes
Tags
Categories
BusinessDownload
Download Slideshow Get the original presentation fileQuick Actions
Statistics
- Views 430
- Slides 184
- Age 2321 days
Related Slideshows
1
DTI BPI Pivot Small Business - BUSINESS START UP PLAN
MeljunCortes
31 views
1
CATHOLIC EDUCATIONAL Corporate Responsibilities
MeljunCortes
31 views
11
Karin Schaupp – Evocation; lançamento: 2000
alfeuRIO
31 views
10
Pillars of Biblical Oneness in the Book of Acts
JanParon
27 views
31
7-10. STP + Branding and Product & Services Strategies.pptx
itsyash298
29 views
44
Business Legislation PPT - UNIT 1 jimllpkggg
slogeshk98
32 views