PRODUCT DISCLOSURE
Mila’s Fitness and Yoga Guide is not written
The content of Mila’s Fitness and Yoga
Guide is based on the instruction delivered
through her business, Train with Mila. It is
designed to help people progress towards
their health and fitness goals.
It is not suitable for people with injuries,
health problems or any other problems that
could be aggravated with low, moderate or
high intensity physical exercise. If you are in
this category, please seek the advice of your
GP, a personal trainer or relevant health pro-
fessional.
Mila’s Fitness and Yoga Guide includes rec-
ommendations for general health improve-
ment. It is not intended as a substitute for
professional medical advice, diagnosis or
treatment. Although in depth information
and specific exercises are given, readers
should not rely exclusively on the informa-
tion provided for their own health needs.
The guidelines are aimed at a broad-spec-
trum audience. All specific medical ques-
tions should be presented to your own
health care professional.
#trainwithmila www.trainwithmila.com
to promote poor body image or extreme
training regimes. The training recommenda-
tions and educational resources are clinical-
ly proven and referenced. Train with Mila
will not be held liable for the interpretation
or use of the information provided.
Train with Mila makes no warranties or rep-
resentations, expressly or implied, as to the
accuracy or completeness, timeliness or
usefulness of any opinions, advice, services
or other information contained, or refer-
enced, in this document. Train with Mila
does not assume any risk for your use of this
information as such materials or content
may not contain the most recent informa-
tion. This resource is not individually tai-
lored. It is a guideline which has emerged
via a combination of personal experience,
government guidelines, approved third
party contributions and where possible, sci-
entific literature.
The information and material in this book is
under copyright 2016 @ Train with Mila. No
part of this book may in any form or by any
electronic, mechanical, photocopying, re-
cording, or any other means be reproduced,
stored in a retrieval system or be broadcast,
sold or transmitted without the prior per-
mission of the publisher, Train with Mila.
mila@trainwithmila.com @trainwithmila
 ABOUT MILA

«YOUR BODY IS YOUR Some personal trainers do not listen atten-

tively to their client’s goals resulting in fail-
TEMPLE. KEEP IT strong, ure or less than ideal outcomes.

clean & healthy FOR THE With this in mind, I decided to start my own
SOUL TO RESIDE IN» company: Train with Mila!

Train with Mila gives you practical exercises

Mila that you can do anywhere. All it takes is less
than 30 minutes a day! You do not need to
Director, Train with Mila go to the gym or pay ridiculous subscription
fees.
I was born in Siberia, Russia. From a very
early age I showed a great interest in sport-
Train with Mila helps women achieve their
ing activities. I always loved climbing trees,
ideal body, greater confidence and happi-
jumping and running. My mum tells me
ness!
that it was very challenging for her to keep
up with my energy levels.
Mila’s Fitness Guide provides an incredible
instant result fitness plan, with effective ex-
I enjoyed my time in Russia but felt I
ercises, proven results, helpful nutrition plan
wanted to explore the world and get to
and much more!
know new cultures. At the age of 18 I
moved to Thailand, where I met my hus-
band Adriano. Soon after, we moved to
Europe and then California. We’ve now been
living in Australia for the past four years and
we love it!

Throughout our experiences around the

globe, I came to understand that all women
have the same basic needs. Probably the
most important one is to be happy. And in
order to be totally happy, we need to feel
good and connected with our body. The
relationship with our body is so important,
not only for the recognition from the out-
side world but more so for the vitality,
increased confidence and energy it gives us.

However, it’s very difficult for many girls to

obtain the right fitness advice and guidance
to maintain the motivation to exercise.

#trainwithmila www.trainwithmila.com mila@trainwithmila.com @trainwithmila

 ABOUT THIS GUIDE
WHY I WROTE THIS GUIDE
I’ve been passionate about sport, exercise
and education my whole life. Now, finally,
I’m brave enough to release the first work-
out book based on my past seven years’ fit-
ness experience.
My book is written for women who want to
become healthier, happier and stronger –
but don’t have too much spare time. Mila’s
Fitness Guide gives busy women the chance
to embrace fitness.
It is a 4-week plan, but you can start it over
as many times as you want. It contains
workouts with proven effectiveness and re-
sults. It helps girls from all around the world
to lose weight, become stronger and leaner,
gain vitality and energy, and most impor-
tantly, improve their selfconfidence and
wellbeing.
«YOU DON'T NEED
TO BE GREAT TO START,
but
YOU DO NEED
TO START TO BE GREAT»
#trainwithmila www.trainwithmila.com
STRUCTURE
The training is very simple and comprises
cardio, strength training (circuits) and
stretching.
Cardio sessions two or three times a
week: fast walk, jumping rope, jogging,
interval running, bicycle or any cardio
machines at the gym. I personally rec-
ommend interval running as studies
show it is the most effective cardio exer-
cise for losing weight.
Strength training three times a week:
you can do it anywhere – at home, the
park, beach, or the gym.
Stretching after each strength training
session to cool down and increase the
blood flow to the muscles, decrease risk
of injuries,
increase flexibility and prepare muscles
for the next training session.
You will have a full stretching session once a
week. Those sessions are
especially important for
Apply yourself diligently to
the plan and you’ll be amazed
at the positive results.
mila@trainwithmila.com @trainwithmila
 DO IT ANYWHERE!

WHAT EQUIPMENT DO I NEED? Workout format

warm up
The motto at Train with Mila is
circuit 1 - 4 minutes
Do it anywhere! So all you need for your
break 30 seconds
workout is:
circuit 2 - 4 minutes
break 30 seconds
circuit 3 - 4 minutes
break 30 seconds
circuit 1 - 4 minutes
break 30 seconds
circuit 2 - 4 minutes
break 30 seconds
1. Two dumbbells (between 2–4kg)
circuit 3 - 4 minutes
cool down, stretching

There are three different exercises in each

circuit. Perform each circuit for four min-
utes. If you finish the three exercises of the
first circuit, go back to the first exercise of
the same circuit and keep going without
stopping for four minutes.
2. Skipping rope
Simple trick: You can set up the timer on
your phone and perform the exercises of a
circuit without stopping for four minutes.
Once the time is up, you have 30 seconds
rest. Then again set the timer for four min-
utes and perform the second circuit without
stopping for four minutes, break for 30 sec-
3. Yoga mat onds. Same for the third circuit.

Well done! You’re half way through. Perform

the above again after 30-second rest. You
need to perform the same three circuits one
after another for a total of 24 minutes with
only 30 seconds of rest time in between.
4. Music
WARNING: if you are a beginner, please
ensure that you start by doing two weeks
of regular cardio which can be: walking,
running, swimming or any other aerobic
exercise at least three times a week. It will
help you to build up your cardio fitness
level. Do not start right away with HIIT
5. Timer (or phone). workouts

#trainwithmila www.trainwithmila.com mila@trainwithmila.com @trainwithmila

 YOUR
WORKOUTS
 WEEK 1 - Monday
FULL BODY CARDIO
WARM UP

CIRCLE
1
A

B C

40 20 per side High Knees 15 Squats 20 10 per side Oblique Burners

30 SECONDS REST

A
A

CIRCLE
2 B
E
B D
C

10 Burpees 30 15 per side Mountain Climbers 15 Thrusters

30 SECONDS REST

A
A

CIRCLE
3 B

16 Sit Ups 20 10 per side Scissors 1 min Jumping Rope

30 SECONDS REST
Well done! Halfway through. Repeat the circles one more time.

STRETCHING
Full Body Stretching

1 hr - 1 hr 20 min of FAST WALK

WEEK 1 - Tuesday
OR

CARDIO 20 to 30 min of RUN

#trainwithmila www.trainwithmila.com mila@trainwithmila.com @trainwithmila
 WEEK 1 - Wednesday
LEGS
WARM UP

CIRCLE
1
E
B D
C

20 Squats 15 Squats Plie 10 Burpees

30 SECONDS REST
D

B C

CIRCLE
2 A

20 10 per side Bench Lunges 24 12 per side Knee Up 15 Squat & Press

30 SECONDS REST

CIRCLE
3 B
A C
A
B

16 8 per side Dumbbell Walking Lunges 30 15 per side Step Ups 16 X-Jumps

30 SECONDS REST
Well done! Halfway through. Repeat the circles one more time.

STRETCHING
Leg Stretching

WEEK 1 - Thursday
1 hour WALK
CARDIO
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 WEEK 1 - Friday
ARMS + ABS
WARM UP

A
A
A

CIRCLE
1 B

B C

20 Sit Ups 20 Straight Leg Raises 30 15 per side Mountain Climbers

30 SECONDS REST

B C

CIRCLE A

2 A B A

10 Push Ups 10 Tricep Dips 15 Squat & Press

30 SECONDS REST

A
A
A

CIRCLE
3 B

E
B D
C B

10 Burpees 30 15 per side Bicycles 16 Russian Dumbbell Twist

30 SECONDS REST
Well done! Halfway through. Repeat the circles one more time.

STRETCHING
Arms & Abs Stretching

#trainwithmila www.trainwithmila.com mila@trainwithmila.com @trainwithmila

 WEEK 1 - Saturday
WALK + STRETCHING

1 hour WALK

STRETCHING - ARMS, BACK, ABS & SHOULDERS

A A B
B C

A B A B

STRETCHING - LEGS
REPEAT ALL EXERCISES ON BOTH SIDES
A B

WEEK 1 - Sunday
REST & RECOVER
#trainwithmila www.trainwithmila.com mila@trainwithmila.com @trainwithmila
THANK YOU!

From the bottom of my heart, I hope that, like thou-

sands of girls around the world, you can see the value
of these workouts. The 12 week life changing Fitness
Guide is available to you and it will be helping you to
become healthier and achieve your fitness goals.
Download it NOW on www.trainwithmila.com and I
promise you that the coming weeks and months will
be exciting, as you bring to life the ‘new you’. I wish you
all the best in this new journey.

Mila

«BEING FIT IS A JOURNEY not A DESTINATION»

Follow me on www.trainwithmila.com for exciting

news updates and FREE downloads!

@trainwithmila
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mila@trainwithmila.com

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