FRESH BODY FIT MIND 7 DAY | PRE TRAINING
Day 1
AM
PM
CIRCUIT
REST
Day 2
CIRCUIT
REST
Day 3
Day 4
Day 5
CORE
CIRCUIT
CARDIO
CIRCUIT
REST
REST
CIRCUIT
REST
Day 6
Day 7
MY SESSION
STRETCH & RECOVERY
Hi Guys ! Welcome to FRESH BODY FIT MIND Pre Training! I’m really excited to introduce you to my style of training, and give you an insight into what FBFM is all about! (: The next 7days is focused on preparing your body for Fresh Body Fit Mind. As with any new type of exercise, it’s important to introduce yourself progressively. I have purposely designed this week to be less intense than the full FBFM guide. This will allow you to ease into each day of training, understand how FBFM 20min workouts work, and also see where you’re fitness is at. NOTE: This doesn’t mean Pre Training is not challenging!! It just means you have less training load (fewer training sessions in the week etc.) Be ready to get your sweat on at every session!
Don’t feel pressured to be at a certain level of fitness, or feel expected to perform every workout flawlessly. Pre Training and FBFM is for all levels of fitness! There are absolute fitness beginners all the way up to elite athletes doing FBFM. It is one of the very few training programs that molds to your level of fitness and keeps challenging you, as you get fitter and stronger! The most important thing about FBFM is that you are working out to YOUR potential (: The awesome thing about this week is that, just like FBFM you need virtually no space, no equipment, and can take these workouts ANYWHERE! (even in the hotel room on holiday!)…Oh, and what’s even better is that you will get an amazing workout experience in only 20minutes! This is your insight into effective and exciting training that works around your busy life! Are you ready to get Pre Training?!
ab x
What Do I Get With Pre Training? For the next 7days, your training is perfectly mapped out for you!
FBFM Pre Training includes: o TRAINING GUIDANCE from me every day this week (Full 7days). o Step-by-step VISUAL GUIDE of each daily workout for you to follow (included in this guide) o Daily TUTORIAL VIDEOS from me that teach you correct, safe, and effective technique. (You can access your videos from the email I have sent to you!)
o Special LIVE WORKOUT so we can do your first workout together!! :D This week, you will be training ONCE a day, while during the full 12week FBFM training program you are introduced to my unique scientifically proven twice-a-day training method! I created the FBFM training guide because it worked for me, and thousands of my clients, athletes, and Fit Family around the world.
Pre Training Schedule You will learn and master the 20min FBFM circuit workout this week! PLUS you have 2 special focus workouts (Core & Cardio)
Week 5 FBFM Schedule This is an example of one week of full FBFM training. Each week is unique; you will never do the same week of workouts twice!
“FBFM training is incredibly successful because you workout in your MOST EFFECTIVE training zone twice in a day.” What does this mean? You DOUBLE your metabolism boost and fitness effects! FBFM workouts are only 20min long, which means a maximum of 40 minutes total workout time on any day (So much less than the typical hour!) YAY!
How to follow the FBFM 20min workout! All you need is a stopwatch/timer, a copy of your workout, and 2m x 2m of space. Start the timer, follow each section of your workout, when the timer hits 20min..you’re done! TIME: The time you START and STOP this section of your workout (shown on your stopwatch).
REPETITIONS (REPS): The total number of times you perform the movement. (eg. 50reps will equal 25 on each side)
EXERCISE: The exercise y ou need to complete (instructional pictures are below).
*There are full tutorial videos from me each day of Pre Training to help you perform the exercises correctly.
ROUNDS: Complete the exercises from LEFT to RIGHT. When you complete all of them, you have completed 1 ROUND of exercises.
See how many rounds you can do in the allocated time.
SECTION: The next part of your workout, to be done during the allocated time on the left.
END: This lets you know that there are no more activities or workouts for the day. R est and prepare for tomorrow! (Especially important for full FBFM training when you train 2 x per day (:
AM I READY FOR PRE TRAINING? Checklist of COMPULSORY minimum fitness requirements before starting Fresh Body Fit Mind Pre Training: O I have AT LEAST completed general walking/jogging fitness in the last 3 months. O I have a basic understanding of exercise and movement, and know my physical limits. O I do not have any current injuries or illnesses that affect my ability to exercise at full capacity. O If I have had to stop exercise in the last 6 months because I have been injured or unwell, I have been cleared by a medical professional to return to exercise. O If I am worried about my abilities or have specific fitness requirements, I have seen a medical and fitness professional that can recommend suitable exercise.
Although there are specific exercise directions, these should never be overruled by advice and guidance given to you for your own personal exercise and health needs. Please make sure you meet the minimum fitness requirements, and trust personal medical advice and your own personal feelings, over anything in this guide. Remember, if at ANY time you feel my guidance, a particular exercise or workout is not appropriate for you, do not do it. Nobody understands your body better than you, right!
FRESH BODY FIT MIND Pre Training
PRE TRAINING 0 :00 – 4 :00
WARM UP
50
5
50
BUTT KICKS
PLANK TO DOWN DOG
SHUFFLES
4 :00 – 5 :00
REST
5 :00 – 1 5:0 0
PRE 1
10
10
SQUATS
10
SUMO DROP SQUATS
FROGGERS
5
BURPEES
100
SKIPPING / HIGH KNEES
OR
1 5:0 0 – 1 6:0 0
REST
1 6:0 0 – 2 0:0 0
CORE
10
SIT UPS
COOL DOWN
10
LEG LOWERS
STRETCH END OF TODAY’S WORKOUT
10
PLANK KNEE TAPS
DAY 1
PRE TRAINING
DAY 2 MOVE Session
0 :00 – 4 :00
WARM UP
10
20
ALTERNATE LONG LUNGE
CROSS OVERS
10
20
ELBOW PLANK ALTERNATE LEG LIFTS
SKIPPING / HIGH KNEES
OR ALTERNATE SIDES
4 :00 – 5 :00
REST
5 :00 – 1 5:0 0
PRE 2
20
SHUFFLES
10 BURPEES
1 5:0 0 – 1 6:0 0
REST
1 6:0 0 – 2 0:0 0
CORE
30sec
ELBOW FRONT PLANK
COOL DOWN
20 BUTT KICKS
30sec
ELBOW SIDE PLANK (L)
10 SQUAT JUMPS
30sec
ELBOW FRONT PLANK
STRETCH END OF TODAY’S WORKOUT
20
MOUNTAIN CLIMBERS
10 LYING SIT UPS
30sec
ELBOW SIDE PLANK (R)
PRE TRAINING
0 :00 – 4 :00
WARM UP
10
10
50
SIDE ELBOW PLANK HIP LIFTS (L)
BUTT KICKS
HIGH KNEES
10 SIDE ELBOW PLANK HIP LIFT (R)
OR
4 :00 – 5 :00
REST
5 :00 – 1 5:0 0
PRE 3 (CORE)
20
30
MOUNTAIN CLIMBERS
BICYCLE
1 5:0 0 – 1 6:0 0
REST
1 6:0 0 – 2 0:0 0
CORE
10L : 10R
KNEELING FIRE HYDRANT
COOL DOWN
10
5
TOE TOUCHES
BURPEES
10
ELBOW PLANK ALTERNATE LEG LIFTS
STRETCH END OF TODAY’S WORKOUT
10L : 10R KNEELING LEG LIFTS
DAY 3
PRE TRAINING TRAINING PRE
0 :00 – 4 :00
WARM UP
10
10
STANDING ‘X’ TOE TOUCH
4 :00 – 5 :00
REST
5 :00 – 1 5:0 0
PRE 4
10
PLANK KNEE TO ELBOW
SKIERS
ALTERNATE SIDES
ALTERNATE SIDES
WIDE LEG GROIN LUNGE
THE PYRAMID
SQUATS
FROGGERS
10
10 REPS
1 REP
Work your way from 10 reps of each exercise all the way to 1 rep, alternating as you go…for example: 10 BURPEES 10 TOE TOUCHES 9 BURPEES 9 TOE TOUCHES 8 BURPEES 8 TOE TOUCHES 7…6 …5…4… 3…2...1
If you make it to 1 rep, work your way back up to 10 reps! You have 10 minutes to get through as much as you can.
1 5:0 0 – 1 6:0 0
REST
1 6:0 0 – 2 0:0 0
CORE
10
SIT UPS
COOL DOWN
10
SIDE CRUNCH (L)
STRETCH END OF TODAY’S WORKOUT
10
SIDE CRUNCH (R)
DAY 44 DAY
PRE TRAINING 0 :00 – 4 :00
WARM UP
30
40
20
MOUNTAIN CLIMBERS
SHUFFLES
4 :00 – 5 :00
UPPER BODY ROTATION
10 ELBOW PLANK HIP DROPS
REST Pre Training 5
Complete Circuit 1 SEVEN times (each circuit takes 1min so you will be working from 5:00 – 12:00) Take 1min REST (12:00 – 13:00). Complete Circuit 2 SEVEN times (so you will be working from 13:00 – 20:00)
CIRCUIT 2
CIRCUIT 1
5 :00 – 1 2 :0 0
CIRCUIT 1
20sec
HIGH KNEES
20sec
PLANK JUMP OUT
20sec REST
OR
1 2:0 0 – 1 3 :0 0
REST
1 3:0 0 – 2 0:0 0
CIRCUIT 2
20sec
BURPEES
COOL DOWN
20sec
SUMO SQUATS
STRETCH END OF TODAY’S WORKOUT
20sec REST
DAY 5
PRE TRAINING
DAY 6
0 :0 0 – 6 0:0 0
MY SESSION
Fresh Body Fit Mind is all about creating a healthy and positive relationship with exercise (:
When I created the FBFM guide, I wanted you to have the chance to do things that you really enjoy and be able to incorporate them into the structure of training I have given you. During the 12 weeks of full FBFM training, there is a special session each week called a ‘MY Session’. This is your chance to get out and be active with any activity of your choice! I have seen great ‘MY Session’ ideas being shared by the FBFM fit fam!
MY Session Ideas! • • • • • • •
Challenge yourself with a new fitness class, Explore the outdoors on a hike with your friends, Try a water sport like surfing or Stand Up Paddle Boarding, Work on your skills with Judo or Karate, Get speedy with some sprinting at the athletics track, Find your inner athlete with a team sport or activity, or Test yourself with a circus class or aerial yoga!
So today, I want you to give your body and mind a fun and refreshing exercise experience. The most important thing about this session is to have fun! (: *Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
‘We do not grow from the experiences we feel comfortable with. What makes us stronger, bolder, and more alive are the experiences that give us challenge and the feeling of the unexpected!’ ab x
PRE TRAINING 0:0 0 – 6 0:0 0
RECOVERY
Welcome to Recovery Day! I have scheduled in your recovery because the time to spend looking after, and rehabilitating your body is just as important than any other fitness session you do! Today is your chance to rest, refresh, and give back to your body and mind.
How recovery helps improve your fitness results: • • •
GROW new muscle and improve systems like metabolism, breathing, endurance, and energy production. AVOID INJURY / ILLNESS (muscles, joints, ligaments, and you immune system can repair and refresh). RESET your mind so you are mentally ready and excited to get back into hard training! A rested body trains more effectively. This means better, longer lasting results!
It is very important to spend time today incorporating recovery techniques (30min-1hr). Foam roller, massage, sauna, ice bath, meditation, gentle yoga, and a long, full body stretch are all great ways to rejuvenate your muscles, joints, and body systems.
This is your final step to get FBFM ready! :D
DAY 7
CONGRATULATIONS!
You have completed my FBFM Pre Training!! This is only a snippet of what it means to be a part of the Fresh Body Fit Mind family…
New workouts, every week, for 12 weeks!
HIIT CIRCUITS : MOVE SESSIONS : TEST WORKOUTS : REBUILD WEEKS and more!
Connect to a WORLDWIDE fitness community! Chat, share, and experience your fitness journey with an amazing supportive group of people just like you! Access the Members Area anytime, where I pop in for a chat too!
Unique weekly videos from me!
I’ll help you stay on track and share my fitness secrets! Technique tutorials, discussions about common fitness hurdles, and more LIVE workouts!!
You are a FBFM Member for life! All updates and bonus material for FBFM are yours FREE!! I regularly add extras and work to continually provide the best FBFM experience for you, my fit fam! You can instantly join me and the fit fam any time (: Head over to my website if you need any more info and check the #freshbodyfitmind hashtag on Instagram to see what the fam gets up to!
www.amandabisk.com/freshbodyfitmind
ab x
