(lay ipa Neila Rey TATE ean y— D = i 30 Day Power Up — — = = 2A squats 24 donkey Kicks 24 planks w/rotations Iset Ge~Y gS Ve = ve 24 lunges 12 push-ups. 24 shoulder taps sels: Levell: 3sets Levelll: Ssets Level Ill: 7 sets rest between sets: up to 2 minutes reps (repetitions) per exercise number of gets Reps (repetitions) are usually located next to level (|, I! or Il!) each exercise's name. Number of reps is always a total number for both legs / arms / sides. It’s easier to count this way: rest between sets e.g. if it says 20 mountain climbers, ‘There is no rest between it means that both legs are already exercises - only after sets, counted in - it is 10 reps each leg. unless specified otherwise.7 30 Day Power Up / Day 1 © neilarey.com A \ Qf ao i) ae rh (i) st 1G ws 20 slow cross climbers 20 squats 20 lunges Cre AS cs EP J t eos 20 planks w/rotations 20 donkey kicks 12 push-ups sets: Levell: 3sets Levelll: Ssets Levelll: 7 sets rest between sets: up to 2 minutes7 30 Day Power Up / Day 2 © neilarey.com 10 sit-ups 10 flutter kicks 10 windshield wipers sets: Lavell: 3sets Level ll: 5sets Level lll: 7 sets rest Delween sels: up to 2 minutes pull-ups Asets to failure rest between sets up to 2 minutes7 30 Day Power Up / Day 3 O neilarey.com 40 jumping jacks floor tap 20 high knees floor tap 20 jumping jacks floor tap 20 high knees floor tap 10 jumping jacks floor tap 20 high knees floor tap rest sets: Levell: 3sets Level ll: Ssets Level ll: 7 sets rest between sets: up to 2 minutes tap the floor every time you switch from jacks to high knees7 30 Day Power Up / Day 4 © neilarey.com 20 plank leg raises ZC 20 back rotations 10 supermen sets: Level|: 3sets Levelll: 5 sets Level lll: 7 sets rest Detween sets: up to 2 minutes7 30 Day Power Up / Day 5 © neilarey.com 20 squats 12 push-ups 20 shoulder taps 20 leg raises 20 doorframe rows sets: Levell: 3sets Levelll: 5 sets Level Ill: 7 sets fest between sets: up to 2 minutes7 30 Day Power Up / Day 6 © neilarey.com 30sec plank 30sec raised arm plank 30sec elbow 3 [15sec each arm] Level |: repeat once Level lI: repeat 3 times Level Ill: repeat 6 times rest between sets: up to 2 minutes pull-ups hanging knee lifts Ni Assets to failure’ rest between sets: up to 2 minutes7 30 Day Power Up / Day 7 © neilarey.com 20 SEC fly steps | minute rest between rounds Levell Srounds Level!l 10 rounds Level lll 15 rounds fly steps how-to: goo.gl/DW99Fz7 30 Day Power Up / Day 8 © neilarey.com 20 back rotations 1Obackarches 10 cat stretches sets: Level|: 3sets Levelll: 5 sets Level lll: 7 sets rest Detween sets: up to 2 minutes7 30 Day Power Up / Day 9 © neilarey.com 20 squat, lift, walk & repeat P} box weight min 22Ib [ 10kg ] Aa 4 as ie 20 lunges sets: Levell: 3sets Levelll: Ssets Level lll: 7 sets rest between sets: up to 2 minutes Tip: use laundry basket filled with books or sandbag for NI7 30 Day Power Up / Day 10 © neilarey.com 20 sit-up punches 20 flutter kicks 20 sitting twists sets: Lavell: 3sets Level ll: 5sets Level lll: 7 sets rest Delween sels: up to 2 minutes pull-ups Asets to failure rest belween sets up to 2 minutes7 30 Day Power Up / Day 11 O neilarey.com one round Man Maker jump into a plank push-up tap right shoulder tap left shoulder get up & squat Level|: 5rounds —Levelll: 1Qrounds Level Ill: 15 rounds 60 seconds rest between rounds7 30 Day Power Up / Day 12 © neilarey.com 20 criss cross chest expansions 20 calf raises 20 donkey kicks 10 supermen sets: Level|: 3sets Levelll: 5 sets Level lll: 7 sets rest Detween sets: up to 2 minutes7 30 Day Power Up / Day 13 © neilarey.com 12 push-ups 20 floor ae a HG as 20 planks w/rotations 20 lunges 20 plank arm/leg raises sets: Levell: 3sets Levelll: Ssets Levelll: 7 sets rest between sets: up to 2 minutes7 30 Day Power Up / Day 14 © neilarey.com 4 moving plank (90°) 20 slow cross climbers 10 shoulder taps if \ Level |: repeat once Level II: repeat 3 times Level Ill: repeat 6 times rest between sets: up to 2 minutes pull-ups oe knee lifts A sets to failure’ rest between sets: up to 2 minutes7 30 Day Power Up / Day 1 © neilarey.com ii 20 SEC jumping jacks squats we Jos ~ 20 See EN climbers | minute rest between rounds Levell Srounds Level!l 1Qrounds Level lll 15 rounds7 30 Day Power Up / Day 16 © neilarey.com 10 supermen 10 bridges sets: Level|: 3sets Levelll: 5 sets Level lll: 7 sets rest Detween sets: up to 2 minutes7 30 Day Power Up / Day 17 © neilarey.com 20 doorframe rows 20 box step-ups 20 box lifts &7 “4 BERK i a v~A\ y/ & ) bs 20 box jumps 20 shoulder pike presses sets: Levell: 3sets Levelll: 5 sets Level Ill: 7 sets rest between sets: up to 2 minutes tip: use anything knee high or below for step ups and jumps and a box or a laundry basket filled with books for lifts7 30 Day Power Up / Day 18 O neilarey.com iy Lf Rog iD ey if ” eh AO flutter kicks 10 legraises 10 raised leg circles sets: Lavell: 3sets Level ll: 5sets Level lll: 7 sets rest Delween sels: up to 2 minutes pull-ups Asets to failure rest belween sets up to 2 minutes7 30 Day Power Up / Day 19 © neilarey.com le 1 0 plank leg raises 20 donkey kicks 20 back rotations sets: Levell: 3sets Levelll: Ssets Levelll: 7 sets rest between sets: up to 2 minutes7 30 Day Power Up / Day 20 © neilarey.com 20 back rotations TO back arches 10 body folds sets: Level|: 3sets Levelll: 5 sets Level lll: 7 sets rest Detween sets: up to 2 minutes7 30 Day Power Up / Day 21 O neilarey.com 40 high knees floor tap 20 climbers floor tap 20 high knees floor tap 20 climbers floor tap 10 high knees floor tap 20 climbers floor tap rest sets: Levell: 3sets Levelll: Ssets Level ll: 7 sets rest between sets: up to 2 minutes tap the floor every time you switch from high knees to climbers7 30 Day Power Up / Day 22 © neilarey.com eS oS oz moor Slee eves RAE 6 push-ups A raised leg push-ups A wide grip push-ups 40 slow punches 10 get-ups 10 lowering drills sets: Levell: 3sets Levelll: Ssets Levelll: 7 sets rest between sets: up to 2 minutes7 30 Day Power Up / Day 28 © neilarey.com ° AO flutter kicks 20 side plank raises 20 planks w/rotations Level |: repeat once Level lI: repeat 3 times Level Ill: repeat 6 times rest between sets: up to 2 minutes pull-ups hanging knee lifts WA 4 sets to failure rest between sets: up to 2 minutes7 30 Day Power Up / Day 24 © neilarey.com 20 supermen sets: Level|: 3sets Levelll: 5 sets Level lll: 7 sets rest Detween sets: up to 2 minutes7 30 Day Power Up / Day 25 © neilarey.com y = BE G1 m Yo A rie can Nees. 1c ee 24 lunges 12 push-ups 24 shoulder taps sets: Levell: 3sets Levelll: Ssets Levelll: 7 sets rest between sets: up to 2 minutes7 30 Day Power Up / Day 26 © neilarey.com | minute rest between rounds Levell Srounds Level!l 1Qrounds Level lll 15 rounds7 30 Day Power Up / Day 27 © neilarey.com AQsec plank 20seC star plank 40sec elbow plank Level |: repeat once Level ll: repeat 3 times Level Ill: repeat 5 times rest between sets: up to 2 minutes pull-ups hanging knee lifts Ly Assets to failure” rest between sets: up to 2 minutes7 30 Day Power Up / Day 28 © neilarey.com 20 lowering drills 10 raised leg bridges 1 0 heel touches sets: Level|: 3sets Levelll: 5 sets Level lll: 7 sets rest Detween sets: up to 2 minutes7 30 Day Power Up / Day 29 © neilarey.com 20 plank punches 1 0 alligator drag 10 backward pike drag sets: Levell: 3sets Levelll: 5 sets Level Ill: 7 sets fest between sets: up to 2 minutes7 30 Day Power Up / Day 30 © neilarey.com if CZ Saal 60 flutter kicks Level |: repeat once Level lI: repeat 3 times Level Ill: repeat 6 times rest between sets: up to 2 minutes pull-ups hanging knee lifts Ly (sf CY Assets to failure rest between sets: up to 2 minutesSupport the Project If you found my work useful and you can afford to make a small donation, please, consider giving back. | keep every program and every single workout | design free and available to anyone who needs it because | believe that this kind of information should be free. | support this project on my own so if you can give back, please do — it'll make a big difference and help keep this project alive. 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