Ejercicios Sin Equipamiento

1 minute each exercise / 1 minute rest after each exercise
( '
,
-
' '
1 . high knees 2.jumping jacks 3. squats
4. lunges 5. plank leg raises 6. climbers 7. bicycle crunches
8. leg raises 9. knee pull-ins 1 O. push-ups

sets level 1 3 sets level 11 4 sets level 111 6 sets rest between sets up to 3 minutes
Neila Rey neilarey.com
10 REPS EACH
1 . windshield wipers
3. reverse crunches 4. bicycle crunches
5. modified Vsits 6. heel touches
sets level 1 3 sets level 11 5 sets level 1118 sets rest between sets uo to 60 seconds
20 S8CDnds 88Ch 8X8CiS8 / 20 S8COnds rnst b8tW88l 8X8CiS8S
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1. jumping Ts 2. jumping lunges
3. squats 4. planks with rotation
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5. burpees
sets level 1 3 sers level 11 5 sers level 111 7 sers rest berween sets up ro 3 minutes
duck walk 2 O inchworms 30 frog hops
20 steps forward yep, those are
pretty long worms
20 steps back
2 O modified v-up 40 reverse crunches 3 O donkey kicks
sets level 1 4 sets level 11 7 seis level 111 10 sets rest between seis up ID 60 seconos
reos each
level l 10 rsps
levsl 11 20 rsps
levsl 111 30 rsps
1. 1 Os 2. crunches
4. sit-ups 5. Russian twists 6. alt arrn/leq planks
7. 45 sec plank 8. spiderman planks
sets level 1 3 sets level 11 5 sets level 111 7 sets rest between sets uo ro 2 minutes
20 X 3 sets box jumps 3 sets - to failure Russian twists
20 x 3 sets lunges 3 sets - to failure leg raises
20 X 3 sets squats
sets level 1 3 sets level 11 5 sets level 111 10 sers rest between sets uo ro BO seconds
SSASSIN 1
workout
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40 jumping Ts 3O box jumps 40 high knees { / 1
1
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1 o tricep dips 1 o low squat jumps

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2 m In wall sit
2 O s~rinters 1 O mountain climbers

sets level 1 3 sers level 11 5 sers level III B sers resr between sets uo ro 60 seconds
~
1. heel touches 2. raised leg circles 3. scissors
4. knee pull-ins 5. flutter kicks 6. reverse crunches
sets level 1 3 sets level 11 5 sets level 111 7 sets rest between sets UD to 2 minutes
.

..
. .
~
,. .
._~ 1 O REPS EACH 10SETS
1. squats 2. push-ups 3. mountain climbers
_..,
~.,.......-
4. tricep dips 5. cross punch sit-ups 6. jumping lunges
7. side plank crunches 8. leg raises 9. bicycle crunches

Neila Rey I neilarey.com ~ BATCAVE FRIENDLV
round 1 1 O push ups 50mjog 1 O lunges
round 2 1 O push ups 50 stroke swim 1 O squats

or sw,m from the lifeguard stand , '.: .
to the green or red flag ".
ma lOpushups 20m water jog

(kneedeep) ,
'
round 4 1 O push ups 50 stroke swim 1 O mountain climbers

or sw,m from the lifeguard stand
to the green or red flag

1
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..'
"
1 high knees 2 calf raises 1 jump knee tucks
2 scissors 1 flutter kicks 1 reverse flutter kicks
sets level 1 3 sers level 11 5 sers level 111 7 sets rest between sets uo ro 2 minutes
1

-
1

....1~r
draw rwo lines shoulder lengrh apan 20 seconds each exercise I no resr

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.
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1.half jacks 2. high jumps with

jump-inside the lines feet touching in the air
3. plank half jacks

--r',.;;;;......__ . jump-inside the lines

4. knee
to elbow
5. over the line

side-to-side
squats
1 1 sets leve! 1 3 sets leve! 11 5 sets leve! 111 7 sets rest between sets up to 2 minutes
1
1 ~ Neila Rey neilarey.com
1
1
1 1
1
1
1
1
1
1
1 draw a line on the floor 20 seconds each e rcise I no rnst
1
1 \ 1.
side-to-side
1 2.turning
'
1 - , , over the line jumps jurnps
1
1 ,.
1
1
1
1
1
1
3. double hop 4. over the line cross
1 squatting mountain climbers
1 turning jumps
1
1
1
1
1
1
1
5. cross the line 6. knee to elbow
1 over the line
1 half jacks
1
1
1
1
1
1
sets level 1 3 sets level 11 5 sers level 111 7 sers rest between sets up ro 2 minures
1
1 Neila Rey neilarey.com
1
20 seconds each l 20 seconds resr
,.__.,
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1. jumping jacks 2. high knees 3. half jack / low squats
4. plank leg raises 5. mountain climbers 6.plank jump-ins
reos each level l 20 reos level 1130 reos level 111 40 reos bruce lee 90 reos
1. Russian twist 2. leg raises 3. crunches
-;__;.
4. heel touches 5. modified v-sits 6. 1 OOs
sets level 1 3 sets level 11 5 sets level 111 7 sets rest between sets up to 2 minutes
SO ssconds sach sxsrciss / 30 ssconds bstwsen sets
' ,
1 . high knees 2. squats 3. lunges
4. mountain climbers 5. push-ups

sers level 1 3 sers level 11 5 sers level 111 7 sers rest between sets up ro 2 minures
{ as fastas vou can go}
5 push-ups
1 O squats
1 O plank leg raises
1 O plank jump-ins
1 O push-ups
20 squats
20 plank leg raises
20 plank jump-ins
5 push-ups
1 O squats
1 O plank leg raises
1 O plank jump-ins
sets level 1 3 sets level 11 5 sers level 111 7 sers rest between sets uo ro 3 minures

I
I
I
I 50-
11 jumping
I jacks
I
I h" h :
I
I
40 kn1~es 40 \\
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I
I mountain
I 30 climbers 30
I
I
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20 squats 20
1O plankjump-ins
sets level 1 3 sers level 11 5 sers level 111 7 sers rest between sets uo ro 2 minures
30 bicycle crunches
1 O push-ups
20 squats
20 bicycle crunches
5 push-ups
20 squats
30 bicycle crunches
1 O push-ups
20 squats
20 bicycle crunches
5 push-ups
20 squats
30 bicycle crunches
1 O push-ups
20 squats
20 bicycle crunches
5 push-ups
20 squats
sets level 1 3 sets level 11 5 sers level 111 7 sets rest between sets up to 60 seconds
workout
1 O push-ups 2 O crunches 20 sec plank
30 sec wall sit 1 O squats 1 O lunges
sets level 1 3 sas level 11 4 sets level 111 6 sets rest between sets up ro 60 secons
10 reps each
n.
1 . jumping jacks 2. jump squats 3. high knees
'l ~
4. jumping lunges 5. plank jacks 1
/ 6. plank knee-ins
/ ,1
~-
~ ~/s~~
- ~r'::' ~ '\.
r),~2\
7. burpees
sets level 1 5 sers level II B sets level 111 12 sets rest between sets uo ro 2 minutes
total body 10 reos each
-,./(
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~
1 . high knees 2. jumping jacks 3.side to side jump squats
"'---:..- /_ l
4. raised-leg push-ups 5. renegad e, row 6. air push-ups +
7. reverse crunches 8. Russian twists

sets level 1 3 sers level 11 5 sers level 111 7 sers rest between sets up ro 2 minutes

30 ssconds sach / no rsst
\iFA/1~
1. wall sit 2. plank 3. plank push-up
- /
4. static V 5. static raised legs 6. superman
sets level 1 3 sets level 11 5 sets level 111 10 sets rest between sets up ro 2 minutes
5MIN
WORKOUT
1 :00 basic plank 0:30 elbow plank
1 :00 leg raised plank 1 :00 one side plank

30 seconds - each leg 30 seconds - each side
0:30 basic plank 1 :00 elbow plank

1 O squats
5 push-ups
15 squats
5 push-ups
20 squats
5 push-ups
25 squats
5 push-ups
30 squats
5 push-ups
35 squats
5 push-ups
40 squats
sers level 1 3 sets level II B sets level 111 8 sets resr berween sers up ro 2 minures
{ ,
. .
50 jumping jacks 2 O tricep dips 40 squats
50 mointain climbers 20 modied v-sits
2 O up & down planks

sets level 1 3 sers level 11 5 sers level 11110 sets rest between sets uo ro 2 minutes

round 1
~~
1 O push-ups 5 wide grip push-ups
round 2
1 O declined push-ups 5 diamond push-ups

round 3
1 O inclined 5 wide grip push-ups

push-ups
round 4
1 O push-ups with rotations 5 diamond push-ups
sets level 1 3 sers level 11 5 sers level 111 7 sers rest between sets up ro 2 minures

low ?quat / jump thrust push-up plank raised leg push-ups
.-,-,.
woodchoppers low side-to-side lunges one leg stand
30 sec each side
sit-ups side jackknives planks w/ rotations
sers level 1 3 sers level 11 5 sers level 111 10 sers resr berween sers up ro 60 seconcis
reos each
level l 5 reps
level 11 10 reps
IBVBl 111 20 8PS
,._..,
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1. jumping jacks 2. squats
3. lunges 4. sit-ups
5. basic burpees
sers level 1 5 sets level 11 7 sets level 111 10 sets resr berween sets up ro 60 seconds
reos each
level 1 10 reos
level 11 20 reos
level 111 30 reos
1 . side leg raises 2. butt kicks
3. leg raises 4. leg pull-ins 5. plank with leg raises
sets leve! 1 3 sers leve! 11 5 sets leve! 111 7 sets rest between sets up ro 60 secons
(BECAUSE l'M GONNA NEED ONE AFTER THIS WORKOUT)
40 high knees 20 plankjump-ins 1 jump squats
40 mountain climbers 40 sprinters 20 flutter kicks

sets level 1 4 sers level II B sers level 111 8 sers rest between sets uo 10 2 minutes
40
20
high knees
lunges 11 40 high knees
20 squats
11 40 high knees
2 push-ups 11 40 high knees
20 mountain climbers
sets level 1 4 sers level II B sers level 111 8 sers rest between sets uo ro 60 seconds
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.. ~.
;~ .
8 rsps IBVBl 11 10 rsps IBVBl 111 20 rsps
1. crunches 2. cross crunches 3. long arm crunches
4. bicycle crunches 5. knee crunches 6. reverse crunches
"I KNOW KUNG FU"
20 side lunges 40 high knees 1 O fast drop squats
40sec one leg stand 20 forward leg raises 20 planks w/ rotations
sets level 1 3 sets level 11 5 sets level III JO sets rest between sets up ro 2 minutes

workout
, . ''
50 mountain climbers 20 drop down planks 50 side kicks
20 knee crunches 50 bicycle crunches 20 squats

50 fast high knees 1 O planks w/ rotations 1 O squat/planks
1 O box jumps 20 butt kicks 50 sprinters
sets leve! 1 3 sers leve! 11 6 sers leve! 111 9 sers rest berween sets uo ro 2 minures
30 box jumps 1 O raised leg push-ups 30 rocket jumps
'' .
20 tricep dips 20 calf raises 30 sit-ups
sets level 1 3 sets level 11 5 sets level 111 7 sets rest between sets up ro SO seconds
reos each level 110 rBps level 11 20 reps level 111 30 reps
' ,''
1 . jumping jacks 2. squats 3.mountain climbers
4. sprinters 5. 1 Os. 6. raised leg hip thrusts
sets level 1 4 sets level II B sets level III B sets rest between sets uo ro BO seconds
\
30 ninja look out low squats 20 criss-cross chest extentions
45 sec wall sit 40 fast leg swings

'
~ ~~~/j[~
45 sec elbow plank 15 push-ups
rsps 88Ch IBVBl 110 rsps IBVBl 11 20 rsps IBVBl 111 30 rsps
1. high knees 2. reverse !unge push-offs 3. reverse !unge kicks
4. side-to-side !unges 5. squats

sets level 1 3 sers level 11 5 sers level 111 7 sers rest between sets up ro 60 secanos
'
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40 mountain climbers 40 squats
1 O incline push-ups 30 hip thrusts 20 lunges
sets level 1 3 sers level 11 5 sers level 111 7 sss rest between sets uo ro so seconds
1 O burpees rest 60 sec
5 burpees rest 45 sec
5 burpees
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1

20 reps each
.1: ,
cross crunches
flutter kicks heel touches
, ;:_( , . ,_ .....-__-:-_-r;,~, '; ~ ~/.

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60 second plank supermen
sets level 1 3 sas level 11 5 sers level 111 7 sers rest between sets up ro 2 minures
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1. leg raises \ ) ----

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[21 tricep dips

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- -- G,/
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~ scissors I
- "'--V - - ......
4. leg pull-ins
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- 1
l/ -- ...__
& MAKE IT HAPPEN
WORKOUT
D 10 push ups f.120 mountain
climbers . __
IJ crunches
20 bicycle ll 30 sec plank
II s burpees
sets level 1 3 sets leve! 11 5 sets leve! 111 7 sers rest between sets uo ro BO seconds
40 lateral wall run 40 wall raised mountain climbers
30 plank wall-touches 45 sec wall sit 1 O wall push-ups
sets level 1 3 sets level 11 5 sets level 111 8 sers rest between sets uo to 2 minures

Ejercicios Sin Equipamiento

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Ejercicios Sin Equipamiento

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1 minute each exercise / 1 minute rest after each exercise

1 . high knees 2.jumping jacks 3. squats

4. lunges 5. plank leg raises 6. climbers 7. bicycle crunches

8. leg raises 9. knee pull-ins 1 O. push-ups

3. reverse crunches 4. bicycle crunches

5. modified Vsits 6. heel touches

3. squats 4. planks with rotation

2 O modified v-up 40 reverse crunches 3 O donkey kicks

4. sit-ups 5. Russian twists 6. alt arrn/leq planks

7. 45 sec plank 8. spiderman planks

20 x 3 sets lunges 3 sets - to failure leg raises

40 jumping Ts 3O box jumps 40 high knees { / 1

1 o tricep dips 1 o low squat jumps

2 O s~rinters 1 O mountain climbers

1. heel touches 2. raised leg circles 3. scissors

4. knee pull-ins 5. flutter kicks 6. reverse crunches

._~ 1 O REPS EACH 10SETS

1. squats 2. push-ups 3. mountain climbers

4. tricep dips 5. cross punch sit-ups 6. jumping lunges

7. side plank crunches 8. leg raises 9. bicycle crunches

round 2 1 O push ups 50 stroke swim 1 O squats

ma lOpushups 20m water jog

round 4 1 O push ups 50 stroke swim 1 O mountain climbers

Neila Rey neilarey.com

1 high knees 2 calf raises 1 jump knee tucks

2 scissors 1 flutter kicks 1 reverse flutter kicks

1.half jacks 2. high jumps with

3. plank half jacks

1. jumping jacks 2. high knees 3. half jack / low squats

4. plank leg raises 5. mountain climbers 6.plank jump-ins

1. Russian twist 2. leg raises 3. crunches

1 . high knees 2. squats 3. lunges

4. mountain climbers 5. push-ups

1 O push-ups 2 O crunches 20 sec plank

30 sec wall sit 1 O squats 1 O lunges

1 . jumping jacks 2. jump squats 3. high knees

4. raised-leg push-ups 5. renegad e, row 6. air push-ups +

7. reverse crunches 8. Russian twists

30 ssconds sach / no rsst

4. static V 5. static raised legs 6. superman

1 :00 basic plank 0:30 elbow plank

1 :00 leg raised plank 1 :00 one side plank

0:30 basic plank 1 :00 elbow plank

Neila Rey neilarey.com

50 jumping jacks 2 O tricep dips 40 squats

50 mointain climbers 20 modied v-sits

2 O up & down planks

1 O push-ups 5 wide grip push-ups

1 O declined push-ups 5 diamond push-ups

1 O inclined 5 wide grip push-ups

1 O push-ups with rotations 5 diamond push-ups

low ?quat / jump thrust push-up plank raised leg push-ups

sit-ups side jackknives planks w/ rotations

1. jumping jacks 2. squats

1 . side leg raises 2. butt kicks

3. leg raises 4. leg pull-ins 5. plank with leg raises

40 high knees 20 plankjump-ins 1 jump squats

40 mountain climbers 40 sprinters 20 flutter kicks

8 rsps IBVBl 11 10 rsps IBVBl 111 20 rsps

1. crunches 2. cross crunches 3. long arm crunches

4. bicycle crunches 5. knee crunches 6. reverse crunches

20 side lunges 40 high knees 1 O fast drop squats

40sec one leg stand 20 forward leg raises 20 planks w/ rotations

50 mountain climbers 20 drop down planks 50 side kicks