Fresh Body Fit Mind

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Sold to Alina Fedorova using Selz (#PWO8LFFD)

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ABOUT Amanda Bisk Amanda is a qualified exercise physiologist, sport scientist, personal trainer, elite athletics coach, cross fit coach, gymnastics coach and yoga instructor. She has more than 10 years practical experience in fitness and health, including training clients and athletes in exercise performance, weight loss & body toning, exercise rehabilitation and fitness for lifestyle enhancement. W here it sta rted Amanda’s journey into fitness and health started at 3 years old, after starting her first gymnastics class. Ever since, she has taken part in competitive sport including gymnastics, swimming, dance, team sports, and athletics. She has spent numerous years on the Australian national team in gymnastics, high jump and pole vault. Her career highlights include being one of the nations top pole vaulters, and representing Australia at the 2009 World University Games in Serbia and the 2010 Commonwealth Games in New Delhi. During her elite athletic career, Amanda was strongly passionate about continuing her education after high school. While committing to full time training, she also completed full time study at university and part time work as a personal trainer and athletics coach. Since 2004 Amanda not only continued to guide athletes in sport, but she started to work with general populations in fitness and health. This included personal training, exercise rehabilitation, and educating on nutrition and healthy living. Her passion for helping people to learn and experience a healthy active life grew from here. The turning poin t It was in 2011 when everything changed, Amanda was diagnosed with chronic fatigue. This diagnosis not only forced her to retire from elite athletics, but to stop exercise all together, something that completely struck her down. After hitting an absolute low point in 2011, in 2012 Amanda decided to take charge of her life and her health. She immersed herself in knowledge and experience in nutrition, various exercise and training techniques, and recovery and rehabilitation (including yoga, meditation, and stress relief). It was during this time she started to share her experience on social media. Her intention was to encourage a positive, balanced, and healthy outlook on life, and to give people motivation, inspiration, and education on how they could take charge of their own journey. Amanda started to notice many people were itching to make a positive change in their life. Questions and requests followed, about how she took the steps to recover from chronic fatigue, how she kept fit and flexible, and how she stayed positive and motivated. Because of the overwhelming number of people asking for help and guidance, Amanda released her first online guide ‘Secrets to Stress Less, Reenergize, and Feel Refreshingly Flexible’ (her stretching guide), and her online yoga video series Yoga House. These projects were a medium to share her knowledge about yoga, stretching, and recovery techniques in detail.

Sh aring a new ty p e of fit It is only since 2014 that Amanda has been able to return to intense training and exercise, a three-year journey of building herself back up to full health and fitness. Over the last few years she has been committed to learn and experience as much as she can from the fitness and health industry. This includes coaching elite athletics at the Western Australian Institute of Sport, gaining her yoga teacher qualification and teaching yoga, leading workshops and community events, and coaching cross fit.

Visiting schools in rural Australia

Her vision for fitness and health is based on balance. Being open to all forms of exercise, nourishing your body with a variety of healthy and fresh food, and building a strong sense of confidence, pride and love toward yourself and others. Amanda’s passion is to share what she has learnt and experienced, in the hope of educating and empowering people to lead their own healthy and happy life. The Fresh Body Fit Mind m ovem ent Over the last year, Amanda has brought together her knowledge and experience, to design a fitness guide based on her own personal training technique. This training technique has helped many of Amanda’s clients and athletes to reach their full fitness and sporting potential.

Leading fitness retreats in Bali

Along with developing physical strength and fitness, Amanda has endeavored to include psychological growth and development during her 12-week training program. ‘The body can only achieve what the mind thinks it can’ This statement is the foundation of Fresh Body Fit Mind. Building strength, confidence, and resilience from the inside out, using Amanda’s smart training techniques, and positive mental reinforcement.

Handstand workshop in Melbourne

All exercises, tips, techniques, and advice in this guide are the culmination of knowledge learnt from Amanda’s experience as an athlete, coach, trainer, and student. There are no third parties, Amanda has written, designed, and compiled this entire guide (with the help of her partner Adam, who has helped with photography, design, and editing). If you would like to find out more about Amanda’s current and future projects and events, or information on fitness, yoga, nutrition & health please visit her

Teaching 300 yogi’s on Bondi Beach

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Website amandabisk.com Instagram instagram.com/amanda bisk Facebook facebook .com/amandabi skfitness

Hi Guys! I’m so excited for you to join me on this 12-week adventure! Not only will you have the tools to transform your body, you will also learn and master the mindset to accomplish the freshest and fittest you yet! This is not a fad workout program. Fresh Body. Fit Mind. is the result of my experience as an international level athlete, elite coach, personal trainer, and exercise physiologist. The exercises and training structure you will learn here has been trialed and tested for fitness and weight loss, all the way to elite athlete performance. I have spent the last year perfecting this brand new, revolutionary way to train. After retiring from elite sport, I was finding it hard to balance full time work, part time study, family time, a social life AND on top of that, daily workouts. Coming from an environment where your life is organized around your workouts, I needed workouts that could fit around my life. I wanted training that was time friendly, efficient, and that could still give me that lean, strong and athletic body I had when I was training up to 30 hours a week. I noticed that I wasn’t the only one looking for a better way to train. When friends, family, and my own clients and athletes started asking me how I was staying fit and lean after my athletics career, I realized I had to share what I had developed. This program is about feeling strong, accomplished and energized after every workout. It is about nurturing healthy toned muscle, building strong and skilled movement, and boosting your metabolism and energy, even when you are not exercising. No more long, slow, and boring workouts. It’s time to train smarter. Lets do this!

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Before You Start Fresh Body Fit Mind This program is designed for those people with a basic level of fitness. Fresh Body Fit Mind is based on high intensity training, including explosive jumping, running and weighted exercises. This form of training should only be performed after building general fitness and exposing your body to a variety of different movement and exercise activities. High intensity exercise requires increased levels of energy, awareness and demand on your body. You should feel you are physically and mentally prepared to take on increased frequency and intensity of training compared to your current exercise routine. Along with general fitness, Fresh Body Fit Mind training should only be performed if you are free from injury and illness. This program is not designed for specific exercise prescription or rehabilitation. If you are unsure of your abilities or believe you have specific fitness and health needs or concerns, you must see a medical AND exercise specialist in person before undertaking any fitness program.

AM I READY? Checklist of COMPULSORY minimum fitness requirements before starting Fresh Body Fit Mind:

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. As with any lifestyle and health change, YOU should feel 100% comfortable and ready to commit to it. This also stands true at any stage during the change. If at ANY time you feel specific advice or guidance is not appropriate for you, do not do it. Nobody understands your body and mind better than you.

WHAT I WANT YOU TO KNOW I have over 10 years of experience and qualifications in the fitness and health industry, including degrees in Exercise Rehabilitation, Exercise Science, Personal Training and Elite Sports Coaching. This knowledge and experience is optimally prescribed IN PERSON. It is important to understand that Fresh Body Fit Mind has personally been designed by myself as

general advice only. I cannot create an online guide that can be a

perfect fit for everyone, that is impossible! 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.

FRESH BODY. FIT MIND.

Fitness is not solely defined by the physical looks and capabilities of your body. It’s knowing you have the strength, determination, and commitment to live a life you are proud of.

WHAT is My Training Method? Fresh Body Fit Mind is based on short high intensity workouts, twice a day. Your weekly training will include 4 types of workouts:

CI RCUIT

(2 0 min u tes)

These workouts are Low Volume, High Intensity. You will be working out at maximum capacity but only for a shot period of time. Cool features of circuit training:

Circuit Structure

O Each circuit is unique, so you won’t be repeating weeks or workouts!

4min 1min 10min 1min 4min

O ALL circuits can be done in a small space (only 2m/2m is needed). O Limited equipment. Substitutions are mentioned later in this guide. O Short & easy to follow. Using a timer/stopwatch, hit start; follow the step-by-step guide. Once 20 minutes is up, your workout is done!

MOVE

Warm Up Rest High Intensity Circuit Rest High Intensity Core

(2 0 mi nu tes)

This stands for More Outdoor Variety Exercise. MOVE workouts are designed to be done outdoors, incorporating walking, jogging, sprinting, stairs, hills, and more. There are two types of MOVE workouts: Low Intensity Steady State - continuous low intensity. eg. walking/jogging for 20 minutes.

High Intensity Interval Training - intervals of high intensity (maximal effort), followed by rest or low intensity exercise. eg. 30m Sprint, walk back recovery (5 times). Some days it will be tough to workout outdoors, especially in winter! Make an effort to do an indoor alternative, like the treadmill, sport, skipping, yoga/workout class, or re-do a circuit from the week. Just get moving!

TEST

(approx. 3 0 mi n utes)

There are 4 different TEST workouts. These are similar to circuit workouts, however they are slightly longer and provide a challenge aspect to your training. There is a TEST workout every FRIDAY, giving you regular checkpoints to test your fitness. You will also do each TEST workout 3 times during the 12-week Fresh Body Fit Mind training program. This means you can challenge yourself to beat your last performance and track how you are improving. TEST

Wk 1

Wk 2

Wk 3

Wk 4

Wk 5

Wk 6

Wk 7

Wk 8

Wk 9

Wk 10

Wk 11

Wk 12

1

2

3

4

1

2

3

4

1

2

3

4

YOUR WORKOUT

(1 ho ur)

I have made Saturday an opportunity to include exercise you really enjoy or want to try. This could be tennis with a friend, a boxing class, football, netball, bike riding, surfing, running, making your own workout circuit, or even doing a circuit or move session you have done during the week. Anything you like. The length of your workout is up to you. 1 hour is a good timeframe to aim for (:

Your 12-Week Training Schedule During your 12-week Fresh Body Fit Mind training, you will workout a different way each day. Monday-Thursday has a twice-a-day workout structure, Friday is one TEST workout only, Saturday is one workout of your choice, and Sunday is your stretch and recovery day (no workouts).

FULL TR AINING WEEK : !

mon

tue

wed

thu

fri

AM

circuit

circuit

circuit

circuit

TEST

PM circuit

MOVE

circuit

sat

sun

YOUR

Stretch &

workout

recovery

MOVE Every third week (week 3, 6, and 9) is a REBUILD week. This is a form of active recovery week. You will continue twice-a-day workouts on Monday, Tuesday, and Thursday (some circuits have been replaced by easier MOVE workouts), Friday and Saturday remain the same, and you now have WEDNESDAY and SUNDAY as your stretch and recovery days (no workouts). This week gives your body and mind some extra recovery time, while rebuilding energy and strength with extra MOVE workouts, stretch, and recovery days. This week is important for you to be ready and raring to go for your next hard block of regular training weeks. You will still be challenged with full circuit workouts during the week, and your TEST workout on Friday.

RE BUILD WE EK :! !

mon

tue

AM

circuit

circuit

PM MOVE

MOVE

wed

thu

fri

circuit

TEST

sat

sun

Stretch &

YOUR

Stretch &

recovery

workout

recovery

MOVE

WHY Fresh Body Fit Mind Works the science.

Train SMART

Shorter workouts that get you better results, faster!

Stay MOTIVATED

New daily workouts that give you variety and keep your body and mind challenged.

Inside-Out, SUSTAINABLE Change

Train your mind & change your thinking to create a long-term, sustainable fitness lifestyle.

Fresh Body Fit Mind uses time effective training to achieve maximal fitness, body toning, and weight loss results. It is founded on two effective training methods; high intensity workouts, and twice daily training.

HIGH INTENSITY TR AINING BE NE FITS

Short, high intensity workouts offer a potent and time effective way to improve whole body fitness, muscle strength, and body composition (better known as being ‘lean and toned’).(1)(2) Even compared with traditional long, low intensity forms of exercise, like jogging and walking, high intensity training has been shown to not only be easier to commit to, but have better and longer lasting fitness and health results. (3) High intensity Fresh Body Fit Mind training is successful in the long run because: • Less time is needed to train, so you can fit exercise into your busy daily schedule. • Workouts are short, sharp, and varied, making it easier to stay motivated and put in 100% effort during your entire workout. No more getting bored, fatigued and ‘over it’. • You train your WHOLE BODY in every workout, which means every muscle in your body is burning energy, while you build an all over, even and balanced body shape.

FRESH BODY FIT MIND TRAINING RESULTS Whole body fat loss Tone and shape muscles Increase lean muscle mass Improve cardio fitness Boost metabolism

Be alert & energized after training Move with skill & coordination

S tu die s Two test groups, including a short high intensity training group and traditional endurance training group recorded similar improvements in fitness, muscle strength and fat loss when tested over two weeks.(3) This is incredible, given the fact that the time spent training by the short high intensity group was up to 90% LESS than the endurance group! (1) Another test comparing high intensity and low intensity training impact on fat loss in women, found the high intensity-training group had significantly higher total body fat loss while the low intensity group had almost none. The high intensity group lost fat from all areas of the body, with most fat loss coming from around their waist. (4) (1)!Gibala!et!al.!Physiological!adaptations!to!low8volume,!high!intensity!interval!training!in!health!and!disease.!Journal(of(Physiology.!Mar!1,!2012.!590(Pt!5):!107781084.! (2)!Burgomaster et al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. Journal of Physiology. 2008, 586, 151–160. (3)!Hwang CL, Wu YT, Chou CH. Effect of aerobic interval training on exercise capacity and metabolic risk factors in people with cardiometabolic disorders: a meta-analysis. Journal of Cardiopulmonary Rehabilitation & Prevention. 2011, 31, 378–385. (4)!Trapp!et!al.!The!effects!of!high8intensity!intermittent!exercise!training!on!fat!loss!and!fasting!insulin!levels!of!young!women.!International!Journal(of(Obesity.!Jan!2008.!32,!684–691.!

TWI CE A DAY TR AINING BENE FI TS

As well as increasing your fat burning potential during exercise, high intensity training boosts your metabolism in the hours AFTER your training.(5) With this significant boost in your body’s ability to burn energy, you will be increasing your fat burning potential during your regular day to day activities. This is where twice a day training really get’s results. Fresh Body Fit Mind will boost your metabolism twice during the day, keeping your resting metabolism higher, and turning you into a fat burning powerhouse!

Metabolism Effects With ONCE a Da y VS TWICE a Day Exercise: AM workout

PM workout

Energy expended per hour (cal/kJ)

6am

7am

8am

9am

10am

11am

12pm

1pm

2pm

3pm

4pm

5pm

6pm

7pm

8pm

Keeping your motivation, attention, and effort on max for a full hour (or sometimes more) is tough, even for the most elite and well trained athletes! I know that when I work away at an hour-long training session I begin to hit a wall towards to last half, and I just find it hard to put in 100% till the end. High Intensity workouts around 20 minutes long (exactly like your Fresh Body Fit Mind workouts), allow you to stay focused and committed. Because you are more likely to train harder, the time you put into your workouts becomes way more effective, and this gives you significant improvements in your fitness results.(6) The other important factor is that you are less likely to get injured and sick, especially overtraining or injuries resulting in lack of attention or focus. Fresh Body Fit Mind gives your body a small dose of effective training stimulus, followed by recovery time for your body and mind to reset, and then a second dose of training to stimulate the body again. Like with anything, it’s the small consistent efforts we make that give us results. This is smart training.

(5)!Talanian!et!al.!Two!weeks!of!high8intensity!aerobic!interval!training!increases!the!capacity!for!fat!oxidation!during!exercise!in!women.!Journal(of(Applied(Physiology.!Apr!2007.!102(4).!143981447.! (6)!Little,!J.!P.!et!al.!A!practical!model!of!low8volume!high8intensity!interval!training!induces!mitochondrial!biogenesis!in!human!skeletal!muscle:!potential!mechanisms.!The(Journal(of(Physiology.Mar!2010.!588!(6).! 101181022.!

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HOW to Use Fresh Body, Fit Mind 5 TIPS to help you train the Fresh Body Fit Mind way;

one. Making

time for twice a day training

It’s simple. If you want the results, you will make the time to train. Fresh Body Fit Mind workouts are less than 30min long, this means there is substantially less time you need to make free in your day. Finding that extra 30 minutes: Wake up 30min earlier, you can even workout in your livingroom to save time! 1 hour-long lunch break? Workout and still have time to shower / eat etc. 20min workout before dinner... There is plenty of time in the day. SCHEDULE workouts using your diary! Putting your plans in writing is a promise to yourself.

two. Swa pping

/ changing w orkouts

In an ideal world, Fresh Body Fit Mind should be followed as written. Obviously life doesn’t always go to plan, and I am a strong believer of being flexible and adjusting to change. It’s not about missing workouts! You need to make an option not an excuse. Create opportunities to stick to the program as closely as possible. Only have the chance to get 1 hour free on Tuesday to train? COMBINE your AM and PM workouts to create ONE 40 minute workout. No time to fit in a session on a Friday? Make Friday your recovery day and train on Sunday (usually your recovery day). You can also swap workouts on a certain day. If the program is AM circuit and PM MOVE, you can swap it.

three. Finishing

AM ! !

PM

tue circuit

tue MOVE

MOVE

circuit

!

workouts to the best of your ability

Changing your workout routine and training style can be quite a shock for your body. Some exercises and even some entire workouts may feel overwhelming. I want you to understand that IT IS OK IF YOU CAN NOT DO IT PERFECTLY. The most important thing is that you strive to put in 100% of YOUR ability. If you get to an exercise where the required repetitions is 10 and you can only do 2 at a time, that’s ok, as long as you are still working away, aiming to get the reps done. When your workout feels like an impossible obstacle, break it up, turn it into small steps, and continue to move forward. It’s pushing through the challenging moments that will bring you the biggest reward.

four. Listening

to your body

Learn to listen to the signs your body gives you. Especially if you feel you need rest and recovery. Know the difference between TRUTHFULLY needing and extra rest day, and just being lazy. Feeling constantly fatigued, unmotivated or cranky, being excessively sore, niggling injury or illness, poor sleep or your performance during workouts is getting worse are all signs that you may need to reduce your training load. Have a gentle MOVE day (like a 20 minute walk), or a full recovery day.

five. Get

others involved!

Involving other people in your training and active lifestyle is important for your success. Training with a friend or family member is great motivation, it keeps you accountable and committed to your training, and it can also help you push your potential! Finding a training partner is not always easy, but don’t feel like you are nutting through it alone! Remember you have a HUGE community of people just like you! #abbodysquad on Instagram and the Fresh Body, Fit Mind community at www.amandabisk.com, is your fit family (: You can see what others are up to, share your own experience, and get daily inspiration and motivation. I scroll through your #abbodysquad posts daily! YOU are my biggest inspiration!

Getting to Know Your Program YOUR WEEK

At the beginning of each week you will have a weekly timetable. This is just a little reminder as to what your next week of training will look like, including when you have twice a day training, when you have circuits and MOVE sessions, and when you have recovery days. It is good to get into the habit of getting to know your workouts BEFORE you do them. Get organized and have a plan of attack for your week ahead!

Using a diary Getting organized by writing and planning in a diary is one of your most powerful tools for success. If you don’t have a diary, GET ONE! It doesn’t have to be flashy, you can even use a simple note pad. Your diary is a great way to schedule in WHEN you are going to do your workouts. Look at your week ahead, write in your workouts, how long they will take, and make any changes or swaps that you need to. Once you have written this in your diary, you have committed to staying true to your word. This is your tool to stay committed and achieving a powerful step forward EVERYDAY. You diary is also a great way to track your progress. Some circuits and all TEST workouts ask you to write down times or rounds you have completed. Get into the habit of writing how you perform and feel each workout! Acknowledge the hard work you have put in and be proud of what you have achieved each day (:

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YOUR DAY

Each day, your workout is summarised on a page (AM and PM workouts have their own page each). This page has a full rundown of what you need to do, from warm up to cool down. An example of a circuit workout is on the right. (There is a full guide on how to read these workouts on the next page.) All exercises have instructional pictures below their name. These pictures will give you a reminder of the exercise. For fu ll tea ching tips make sure you watch my instructional videos on my website in the Fresh Body Fit Mind members section. Watch these videos BEFORE you start WEEK 1. Visit a ma nd a b isk . com/ fresh bod y fitmi nd The password for this section has been sent to your email (:

TIME:"The"time"you"START"and"STOP"the"next"section"of" your"workout"(shown"on"your"stopwatch)."

Week 3: Day 1 !

REBUILD WEEK

0 :00 – 4 :00

WARM UP 1

10

100

rd

REBUILD:"This"is"only"shown"every"3 " 10 week."Rebuild"is"your"‘recovery"week’."

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 1!

6

12

BURPEES

6

SQUATS

PLANK DROP TO ELBOWS REPETITIONS:"The" total"number"of" times"you"perform" the"movement."

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."

12

6

PUSHUP

BICYCLE

EXERCISE:"The"exercise"you"need"to"complete" (all"have"pictures"below"them)." " *I"recommend"my"instructional"video,"which" explains"every"exercise"in"the"Fresh&Body,&Fit&Mind& OR program."Watch"this"video"in"the"members"section" on"my"website"BEFORE"you"start"WEEK"1." www.amandabisk.com"

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

TOE TOUCHES

COOL DOWN

10

TYPE1OF1WORKOUT:" SIDE ELBOW PLANK Either"a"Circuit," HIP LIFTS MOVE,"TEST,"MY" (R) Session"or"Recovery" Day."Most"days"are" split"into"morning" (AM)"and"evening" (PM)"workouts."They" will"have"a"separate" page"each"

SIDE ELBOW PLANK HIP LIFTS (L)

ELBOW PLANK ALTERNATE LEG LIFTS

SKIPPPING / HIGH KNEES

PM Circuit

SECTION:"The"next"part"of"your" workout,"to"be"done"during"the" allocated"time"on"the"left."

10

SIDE CRUNCH (L)

10

SIDE CRUNCH (R)

END:"This"lets"you"know"that"there"are" no"more"activities"or"workouts"for"the" day."Rest"and"prepare"for"tomorrow!"

STRETCH END OF TODAY’S WORKOUT

What Do I Need For My Workouts? The great thing about Fresh Body, Fit Mind is that you only need a couple of basics to do a workout!

EQUIPMENT CHECKLIST Essentials:

!

Copy of your workout Either a print out, or electronic copy on your phone / iPad / computer.

!

Stopwatch / timer Watch, stop watch, phone timer etc.

!

Diary

!

Drink Bottle

!

Yoga / Exercise Mat or Towel Makes the floor exercises more comfortable!

Some workouts:

!

Skipping rope

Not necessary (you can opt to do another exercise), but a great fitness tool!

!

Chair / Bench Something strong enough to carry your bodyweight and that you will feel comfortable jumping / stepping onto.

!

Weight

(between 2-5kg),

Dumbbell, kettle bell, medicine ball or even ‘make your own weight’ (ie. backpack filled with books, milk bottle filled with sand etc.) *Make a habit of understanding your workout, and knowing what equipment you will need BEFORE you start.

!

Stretching Incorporating stretching into your daily workout routine is essential. As you increase your training load during the Fresh Body Fit Mind program, you will put extra stress and demand on your body. At the end of every workout, you will be encouraged to cool down with a stretch. Stretching is a form of recovery for your body. Regular stretching is the key to keeping your body healthy, prevent injury, and substantially improve your fitness results!

Why stretching is ESSENTIAL during Fresh Body Fit Mind traini ng: O O O O O O

Reverses muscle and joint tension caused by high intensity exercise Prevents overuse injuries Improves your training technique Increases your range of movement, making some exercises easier Aids the muscle repair process Improves circulation and boosts metabolism

Pec (chest)! Hip & Groin

Side

STRETCHES Here are a few great stretches to do everyday.

Hip Flexor

M y c omple te str et ch in g progra m ‘Se crets to Stress Less, Re -Ene rg ise , an d Fe el R efresh ing ly Fl exib le ’ is avai labl e a t ww w. amandabi sk.c om/str et ch gui de

Glutes (butt) !

Calves & Hamstrings

Hamstrings Inner Hip & Groin

So, before you get started on your Fresh Body Fit Mind journey…

Lets take a minute to realise this awesome moment, your

!

e-mail

[email protected]! ! You are now a leader, you’ve taken action to take charge of your life and who you want to be and that is something you should be very proud of! I get e mails and messages on a regular basis from girls and guys all over the world that want to make a change to their body, health, mind but don’t know where to start, sadly many have lost hope that they will ever see change. I need your help, together we can unite to make a difference, your task throughout the next 12 weeks is to inspire them to take action by sharing your journey with them. They want to know why you started, how you started, what insecurities you have/had, what changes you’ve experienced in your life, in your body, in the way you think, they want to see your progress! They want to know why they should make the jump and take the adventure! Share your journey, thoughts and emotions along the way. There is a girl or guy somewhere out there in the world that feels the same way you did before you started. They have the same questions, the same desires. It’s time to unite together as one and help empower someone else to take the journey and lead a healthier, happier lifestyle. Trust me, sharing your journey just might change someone’s life forever, and even save someone’s life!

Send your empowering story and/or progress pics to [email protected] With your permission, I’ll post what you send to me on my website and social channels.

!

CHECKPOINT

BEFORE

!

This is your very first CHECKPOINT. You will be encouraged to complete a CHECKPOINT at the end of each week. This will give you an opportunity to keep track of your 12-week progress! I don’t believe in using body weight as an indicator of fitness. A fit, toned body with muscle and strong bones will weigh more than excess fat. Having a visual tool to monitor the way your body shape changes is a more accurate way of seeing your progress. During the Fresh body Fit Mind program you will be taking progress photo’s of yourself at each CHECKPOINT, as well as completing activities that you can write in your diary, which explore your

Take your first photo.

1

This is your starting point. A great opportunity to document your first step, and the moment you decided to commit to a stronger, fitter, and more confidant you! Aim to take your photo at the same place (with the same lighting/mirror), and roughly the same time (eg. Monday morning, before breakfast etc.).

!

Grab your diary and complete the following: Make yourself 3 promises that you will commit to over the next week ahead. Be specific. eg.

I will do all of my weekly workouts. I will eat at least 3 different types of vegetables everyday this week. I will make time to try a yoga class / meditation)

Choose your motivating ‘word of the week’? Write it down and hang it up where you will see it everyday! This is your reason WHY you are making a positive life change. eg. PROUD (I will commit to my goals and be proud of my hard work), FAMILY (I will be a good example to those close to me, STRONG (I am strong and I wont give up). Choose a word (or sentence / quote) that inspires you, it can be the same word as a previous week, but it must be

LET’S GO! There’s no turning back!

!!

FRESH BODY. FIT MIND.

The first step to a STRONGER, more CONFIDENT, UNSTOPABLE you.

You are embarking on an amazing adventure! Your whole world is about to change! Your week ahead:! !

mon

tue

wed

thu

fri

AM

circuit

MOVE

circuit

MOVE

TEST

PM circuit

MOVE

circuit

MOVE

sat

sun

YOUR

Stretch &

workout

recovery

Week 1: Day 1

AM Circuit

! 0 :00 – 4 :00

WARM UP SIDE ELBOW PLANK HIP LIFTS (L)


SKIPPPING / HIGH KNEES

10

10

10

100

SIDE ELBOW PLANK HIP LIFTS (R)

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 1!

6

12

BURPEES

SQUATS

6

PLANK DROP TO ELBOWS

12

6

PUSHUP

BICYCLE

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

TOE TOUCHES

COOL DOWN

STRETCH

10

SIDE CRUNCH (L)

10

SIDE CRUNCH (R)

Week 1: Day 1

PM Circuit

! 0 :00 – 4 :00

WARM UP

10

60

ALTERNATE LONG LUNGE

SKIPPING / HIGH KNEES

10

4

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 2!

PLANK KNEE TO ELBOW

SQUAT JUMPS

THE PYRAMID 15 REPS

1 REP

Work your way from 15 reps of each exercise all the way to 1 rep, alternating as you go…for example: 15 SQUAT JUMPS 15 PLANK KNEE TO ELBOW 14 SQUAT JUMPS 14 PLANK KNEE TO ELBOW 13 SQUAT JUMPS 13 PLANK KNEE TO ELBOW 12 ...11…1 0…9…8 …7…6 …

If you make it to 1 rep, work your way back up to 15 reps! You have 10 minutes to get through as much as you can. *Write down your result so you can keep track of your progress (:

1 5:0 0 – 1 6:0 0

REST!

Compl ete 2 rounds

CORE!

10L : 10R

KNEELING FIRE HYDRANT

COOL DOWN

10L : 10R

KNEELING DONKEY KICK

10L : 10R

KNEELING NINJA KICK


10L : 10R KNEELING LEG LIFTS

The truth is, if you want something bad enough you won’t stop until you get it!

Week 1: Day 2

AM MOVE

! 0 :00 – 2 0:0 0

MOVE 1

1min

1min

WALK

SPEED PLAY

JOG

1min WALK 1min JOG Alternate for 20 minutes.

Week 1: Day 2 ! 0 :00 – 2 0:0 0

MOVE 2

20min POWER WALK

LONG WALK Fast paced walk for 20 minutes. *You may choose to do a 20min run instead (:

END OF TODAY’S WORKOUT

PM MOVE

“Be ridiculously open to life.”

Week 1: Day 3

AM Circuit

!

0 :00 – 4 :00

WARM UP

40 HIGH KNEES

10

40

10

SKIERS

SHUFFLES

PLANK KNEE TO ELBOW

ALTERNATE SIDES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 3!

5

10

BURPEES

SQUAT PRESS

ALTERNATE SIDES

20

MOUNTAIN CLIMBERS

30 HEEL TOUCHES

40


OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

LEG LOWERS

COOL DOWN

STRETCH

10

LYING SIDE LIFTS (L)

10 LYING SIDE LIFTS (R)

Week 1: Day 3

PM Circuit

! 0 :00 – 4 :00

WARM UP

40

30

BUTT KICKS

HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 4!

10

CHAIR PLANK KNEE TO ELBOW

10

20

STANDING ‘X’ TOE TOUCH

MOUNTAIN CLIMBERS

15

10

15

10

CHAIR TOE TAPS

CHAIR PUSH UPS

CHAIR LYING HIP LIFTS

CHAIR STEP UPS

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

REVERSE CURL

COOL DOWN

10 ELBOW PLANK HIP DROPS


10

CRUNCHES

Tell someone today how much you appreciate them and why. You could completely change their day.

Week 1: Day 4

AM MOVE

! 0 :0 0 – 2 0:0 0

MOVE 3

10

2min

WALK

2 MINUTE SQUAT

SQUATS

Fast paced walk for 20 minutes. Every 2 minutes, complete 10 SQUATS. *You may choose to run instead of walk (:

Week 1: Day 4

!

0 :0 0 – 2 0:0 0

1min

WALK

MOVE 4

1min JOG

1min

WALK

30sec FAST RUN

SPEED PLAY 1min WALK 1min JOG 1min WALK 30sec FAST RUN Alternate for 20 minutes.


PM MOVE

Is there something in your life that’s stopping you from being the best possible you?

Week 1: Day 5

TEST Day

! 0 :00 – 4 :00

WARM UP

60

REVERSE BURPEE

PLANK STAR STEP OUTS


10

4

10

WIDE LEG GROIN LUNGE

OR 4 :00 – 5 :00

REST!

FOR T IME

TEST 1!

SQUAT

SIT UP

THE COUNT DOWN

BURPEE

15 REPS

1 REP

Work your way from 15reps of each exercise all the way to 1rep, alternating as you go…eg: 15 SQUATS 15 SIT UPS 15 BURPEES 14 SQUATS 14 SIT UPS 14 BURPEES 13 ..12..1 1..10 ..9…..1

This test is for time. Set a timer, and see how quickly you can finish! *Write down your result so you can keep track of your progress (:

0 :00 – 1 :0 0

REST!

1 :00 – 6 :0 0

CORE!

5min PLANK CHALLENGE - Try to hold each plank for the entire 30sec (drop to knees if you need to).

30sec FRONT PLANK

30sec SIDE PLANK (L)

30sec FRONT PLANK

30sec SIDE PLANK (R)

30sec ELBOW FRONT PLANK

30sec ELBOW SIDE PLANK (L)


30sec ELBOW

COOL DOWN


SIDE PLANK (R)

30sec FRONT PLANK


Week 1: Day 6

MY Session

! 0:0 0 – 6 0:0 0

ACTIVE

MY Session is your chance to get out and be active with any activity of your choice! Challenge yourself with a new fitness class, explore the outdoors on a hike with your friends, find your inner athlete with a team sport or activity, or even test yourself with another circuit that you have done this week. Anything you love to do. Today is about giving your body and mind a fun and refreshing exercise experience (: *Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.

This isn’t about being skinny or fat, it’s about being strong, confident and healthy.


Week 1: Day 7

Recovery

! 0:0 0 – 6 0:0 0

RECOVERY

Recovery day is your chance to refresh, and give back to your body and mind. It is very important to spend time today stretching and incorporating recovery techniques. 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. Having a rest from intense exercise is just as important as your training days. It is an excellent way to reset your mind, and prevent over training and injuries. Recovery is an essential part of your program that will prepare you for a hard week of training! *For a fully guided stretching program, my Stretching Guide ‘Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible’ will guide you through the perfect recovery day full body stretch.

You are only just starting an adventure that will reward you for the rest of your life.

CHECKPOINT END WEEK 1 !

2 Take your second photo.

Grab your diary and complete the following: What are you most proud of this week? It can be anything in your life right now, school, work, training, family, something you did for someone else…

If you could have this week over again what would you would do differently?

Make yourself 3 promises that you will commit to over the next week ahead.

Choose your motivating ‘word of the week’? Write it down and hang it up where you will see it everyday!

!

It’s never too late to start over. If you weren’t happy with yesterday, try something different today. Don’t stay stuck. Your week ahead:! !

mon

tue

wed

thu

fri

AM

circuit

MOVE

circuit

MOVE

TEST

PM circuit

MOVE

circuit

MOVE

sat

sun

YOUR

Stretch &

workout

recovery

Week 2: Day 1

AM Circuit

! 0 :00 – 4 :00

WARM UP

10

100



10

10



OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 5!

10

6

SUMO SQUATS

BURPEES

10

TOE TOUCHES

6

PUSH UP TWIST & REACH

10

CRAB WALKS

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

LYING SIT UPS

COOL DOWN

STRETCH

20

BICYCLE

20

MOUNTAIN CLIMBERS

Week 2: Day 1

PM Circuit

!

0 :00 – 4 :00

WARM UP

10

60



10

4

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 6!

50 SKIPPING / HIGH KNEES

10

50

CRUNCHES

BUTT KICKS

10

50

SIDE ELBOW SKIPPING / PLANK HIP LIFT HIGH KNEES (L)

10

50

10

SIDE ELBOW PLANK HIP LIFT (R)

SHUFFLES

FROGGERS

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

20

PLANK BACK TAPS

ALTERNATE SIDES

COOL DOWN

20

CRUNCH HOLD LEG EXTENSION

ALTERNATE SIDES


20

LYING T ARM LIFTS

A confident and positive attitude isn’t taught to us in school. It’s a skill we learn on our own and work hard to achieve.

Week 2: Day 2

AM MOVE

! 0:0 0 – 2 0:0 0

MOVE 5

1min

1min

WALK

JOG

SPEED PLAY 1min WALK 1min JOG Alternate for 20 minutes.

Week 2: Day 2 ! 0:0 0 – 2 0:0 0

MOVE 6

20min POWER WALK



PM MOVE

We are in this together. Know that there are thousands of people around the world who are on this journey with you. They are YOUR squad. #abbodysquad

Week 2: Day 3

!

0 :00 – 4 :00

WARM UP

10

40

40

SHUFFLES

PLANK KNEE TO ELBOW

HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 7!

20

ALTERNATE SIDES

SKIERS

ALTERNATE SIDES

10

MOUNTAIN CLIMBERS

10

10

20

SQUATS

STATIC L CROSS OVERS

PUSH UPS

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

V UPS

COOL DOWN

STRETCH

10

ELBOW PLANK LEG LIFTS (L)

10

ELBOW PLANK LEG LIFTS (R)

AM Circuit

Week 2: Day 3

PM Circuit

! 0 :00 – 4 :00

WARM UP

40

20

30

MOUNTAIN CLIMBERS

BUTT KICKS

HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 8!

100


10

10

20

SQUAT KICK BACK

SKIERS


10

20

WALL SIT ARM LIFTS

LYING HIP LIFT KICKS

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

20

STRAIGHT LEG BICYCLE

COOL DOWN



20

HEEL TOUCHES

They say to surround yourself with people that bring out the best in you…are you one of those people?

Week 2: Day 4

AM MOVE

! 0 :0 0 – 2 0:0 0

WARM UP 7

2min

5

WALK

BURPEES

2 MINUTE BURPEE Fast paced walk for 20 minutes. Every 2 minutes, complete 5 BURPEES. *You may choose to run instead (:

Week 2: Day 4 ! 0 :00 – 2 0:0 0

1min

WALK

MOVE 8

1min JOG

1min

WALK

1min

ELBOW PLANK

SPEED PLAY 1min WALK 1min JOG 1min WALK 1min ELBOW PLANK Alternate for 20 minutes.


PM MOVE

Compliment two people today. You may be surprised how good it will make YOU feel.

Week 2: Day 5

TEST Day

! 0 :00 – 4 :00

WARM UP

60

4

10


REVERSE BURPEE


10


OR 4 :00 – 5 :00

REST!

Compl ete 10 R ounds

TEST 2!

MAX OUT This test is for time. Set a timer, and see how quickly you can finish 10 rounds! *Write down your result so you can keep track of your progress (:

5

10

PUSH UPS

SQUAT JUMPS

0 :00 – 1 :0 0

REST!

1 :00 – 5 :0 0

CORE!

SIT UPS

10

10 LEG LOWERS

COOL DOWN

15

HOLLOW ROCKS


20

PLANK KNEE TO ELBOW

10

REVERSE CURL

Week 2: Day 6

MY Session

! 0 :0 0 – 6 0:0 0

ACTIVE


The sexiest thing we can attain is a positive attitude.


Week 2: Day 7

Recovery Day

! 0 :0 0 – 6 0:0 0

RECOVERY


Write a letter to yourself at age 6. What one piece of advice would you give? Tell them your proudest achievement.

CHECKPOINT END WEEK 2 ! !!

3 Take your third photo.

Grab your diary and complete the following: What are you most proud of this week?




Your mantra for this week: Positive Mind. Strong Will. Open Heart. Your week ahead:! !

mon

tue

AM

circuit

circuit

PM MOVE

MOVE

wed

thu

fri

circuit

TEST

sat

sun

Stretch &

YOUR

Stretch &

recovery

workout

recovery

MOVE

Week 3: Day 1 !

REBUILD WEEK

0 :00 – 4 :00




10

10

10

100


OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 9!

5

ALTERNATE SIDES

10

BURPEES

REVERSE LUNGES

5

REVERSE BURPEES

10

5

STAR V UPS

PUSH UP + EAR TAP

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

PLANK TWIST & REACH

10

LYING SIT UP + TWIST

ALTERNATE SIDES ALTERNATE SIDES

COOL DOWN

AM Circuit

STRETCH

10

DISH TUCK

Week 3: Day 1 REBUILD WEEK

0:0 0 – 2 0:0 0

1min

WALK

PM MOVE

!

MOVE 9

2min JOG


Write down 10 things about yourself that you love and are proud of.


Week 3: Day 2 !

REBUILD WEEK

0 :00 – 4 :00

AM Circuit MOVE Session

WARM UP

10

60



10

4

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 10!

THE PYRAMID

TOE TOUCHES

BURPEES

10 REPS

1 REP

Work your way from 10 rep 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


1 5:0 0 – 1 6:0 0

REST!

Compl ete 2 rounds

CORE!

10L : 10R

10L : 10R

KNEELING FIRE HYDRANT CIRCLES (SIDE – BACK)

COOL DOWN

STRETCH

KNEELING FIRE HYDRANT CIRCLES (BACK – SIDE)

10L : 10R

KNEELING DONKEY KICKS



0 :00 – 2 0:0 0

PM MOVE

!

MOVE 10

20min

POWER WALK


Unquestionable belief. Unshakable confidence.



0:0 0 – 6 0:0 0

Recovery Day

!

RECOVERY

This week is rebuild week, which means you have an extra Recovery Day! This is your chance to refresh, and give back to your body and mind. It is very important to spend time today stretching and incorporating recovery techniques. 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. Having a rest from intense exercise is just as important as your training days. It is an excellent way to reset your mind, and prevent over training and injuries. Recovery is an essential part of your program that will prepare you for a hard week of training! *For a fully guided stretching program, my Stretching Guide ‘Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible’ will guide you through the perfect recovery day full body stretch.

So, what if, instead of thinking about fixing all the bad things, you just think about adding additional good things each day. Let your pile of good things grow!

Week 3: Day 4 !

REBUILD WEEK

0 :00 – 4 :00

WARM UP

40

HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 11!

30

10

10

30

20

BUTT KICKS

MOUNTAIN CLIMBERS

CHAIR MOUNTAIN CHAIR PLANK CLIMBERS KNEE TO ELBOW

10

CHAIR TRICEP DIPS


10

10

CHAIR JUMP UPS / STEP UPS

CHAIR SIT UPS

OR OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

PLANK LEG CURL & EXTEND (L)

COOL DOWN

STRETCH

10 PLANK LEG CURL & EXTEND (R)

10

HOLLOW ROCK

AM Circuit


0:0 0 – 2 0:0 0

2min WALK

PM MOVE

!

MOVE 11

10 SQUAT JUMPS

2 MINUTE SQUAT JUMPS Fast paced walk for 20 minutes. Every 2 minutes, complete 10 SQUAT JUMPS. *You may choose to run instead of walk (:

Live a life that is true to yourself, not what others expect of you. END OF TODAY’S WORKOUT

Week 3: Day 5 !

REBUILD WEEK

0 :00 – 4 :00

WARM UP

60

4

10


REVERSE BURPEE


10


OR 4 :00 – 5 :00

REST!

FOR T IME

TEST 3!

100’s This test is for time. Set a timer, and see how quickly you can finish 100 reps of each exercise! *Write down your result so you can keep track of your progress (:

100

100

SIT UPS

SQUATS

100

PUSH UPS

OR

0 :00 – 1 :0 0

REST!

1 :00 – 5:0 0

CORE!

10

PLANK BACK TAPS

COOL DOWN

10

SIDE CRUNCHES (L)


10 SIDE CRUNCHES (R)

TEST Day


0 :0 0 – 6 0:0 0

MY Session

!

ACTIVE


Don’t be afraid to express the way you feel. Your happiness, frustration, fear…communication is key to understanding.



0 :0 0 – 6 0:0 0

Recovery Day

!

RECOVERY


When you look in the mirror and see no change, and still keep faith, knowing that in time you will get there if you stay on track. That’s the difference between those who succeed, and those that fail.


4 Take your fourth photo.





Fitness is about so much more than exercise. It’s a catalyst for positive changes, and it affects every aspect of your life. Your week ahead:! !

mon

tue

wed

thu

fri

AM

circuit

circuit

circuit

circuit

TEST

PM circuit

MOVE

circuit

MOVE

sat

sun

YOUR

Stretch &

workout

recovery

Week 4: Day 1

AM Circuit

! WARM UP

0 :00 – 4 :00

12

100



12

12 SIDE ELBOW PLANK HIP LIFTS (L)


OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 12!

12

6

SQUAT PRESS

PLANK DROP TO ELBOW

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

15

10

FROGGERS

COOL DOWN

12

WALL SIT ARM LIFTS

STRETCH

REVERSE CURL

6

WALK OUT PUSH UPS

12

MOUNTAIN CLIMBERS

20


Week 4: Day 1

PM Circuit

!

0 :00 – 4 :00

WARM UP

10

70



10

5

UPPER BODY ROTATION

BURPEES

OR

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 13!


12

50

REVERSE LUNGES

BUTT KICKS

12

50

SQUAT JUMPS


OR

12 LYING HIP LIFTS

50

SHUFFLE

OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

12

LYING OVER HEAD ARM EXTENSION

COOL DOWN

12

DISH TUCK


12

PLANK BACK TAPS

12 CRAB WALKS

You’ve got to make your life sustainable. Make it a wonderful journey. A lifestyle you want to live for 100 years.

Week 4: Day 2

0 :00 – 4 :00 0 :00 – 4 :00

!

WARM UP

5

10

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 14!

10

20

FROGGERS

BICYCLE

5

30

PLANK TO DOWN DOG

CROSS OVERS

PLANK DROP TO ELBOW

SHUFFLES

10

OVER HEAD REVERSE LUNGE

20

TABLE TOP TOE TOUCH

60


OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

20


COOL DOWN

AM Circuit

STRETCH

PLANK CURL & EXTEND (L)

10

PLANK CURL & EXTEND (R)

Week 4: Day 2 ! 0 :00 – 5 :00

WARM UP

5min JOG

Compl ete 5 rounds

5

SQUATS

MOVE 12

30m SPRINT

LEG BUSTER (5 rounds) 5 SQUATS 30m SPRINT *walk back recovery after each sprint

0 :00 – 1 0:0 0

5min JOG

COOL DOWN

5min STRETCH


PM MOVE

I see beauty and bravery. I see power and passion. I see confidence and someone who won’t give in when times get tough. I see you. ab x

Week 4: Day 3

!

0 :00 – 4 :00

WARM UP

12

50

50

SHUFFLES

PLANK KNEE TO ELBOW

HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 15!

ALTERNATE SIDES

10

PLANK KNEE TO ELBOW

BICYCLE

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

SQUAT KICK BACKS

12

12

V UPS


COOL DOWN

STRETCH

SKIERS

ALTERNATE SIDES

20

30

12

8 BURPEES

12


AM Circuit

Week 4: Day 3

PM Circuit

! 0 :00 – 4 :00

WARM UP

40

MOUNTAIN CLIMBERS

BUTT KICKS

HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 16!

100


10

20

30


14

8

14

20

REVERSE LUNGE TWIST

PUSH UP EAR TAPS

LEG LOWERS

SUMO SQUATS

OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10 LYING SIT UPS

COOL DOWN

10 PLANK ALTERNATE ARM / LEG LIFTS


20 TOE TOUCH CROSS OVERS

You’ve got this.

Week 4: Day 4 ! 0:0 0 – 4:0 0

WARM UP

20

20

CROSS OVERS

HIGH KNEES

REST!

5 :00 – 1 5:0 0

CIRCUIT 17 !

8

10

SKIERS


ALTERNATE SIDES

4 :00 – 5 :00

8


SUMO SQUAT JUMP

10

8

STATC LUNGE (L)

8

8

STATIC LUNGE (R)

PLANK SKIERS

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

8

LEG LOWER + REVERSE CURL

COOL DOWN

STRETCH

8

OBLIQUE SIT UPS (L)

8

OBLIQUE SIT UPS (R)

AM Circuit

Week 4: Day 4

PM MOVE

! 0 :00 – 2 0:0 0

1min

WALK

MOVE 13

2min JOG


Take a moment tonight, before you nod off to sleep, to be proud of what you have done today. As small as it might be. END OF TODAY’S WORKOUT

Week 4: Day 5 ! 0 :00 – 4 :00

WARM UP

60


12

5

12

REVERSE BURPEE



OR 4 :00 – 5 :00

REST!

Compl ete 6 rounds

TEST 4! ROUNDS OF 60 This test is for time. Set a timer, and see how quickly you can finish 6 rounds! *Write down your result so you can keep track of your progress (:

10 MOUNTAIN CLIMBERS

10 PUSH UPS

10 HOLLOW ROCK

10

10

10

SIT UPS

SQUATS

OR

0 :00 – 1 :0 0

REST!

1 :00 – 6 :0 0

CORE!

15

15

ELBOW PLANK HIP DROPS

COOL DOWN

CRUNCHES


SQUAT JUMPS

TEST Day

Week 4: Day 6

MY Session

! 0 :0 0 – 6 0:0 0

ACTIVE


Show yourself pride, commitment, and love. You will inspire those around you to do the same. END OF TODAY’S WORKOUT

Week 4: Day 7

Recovery Day

! 0 :0 0 – 6 0:0 0

RECOVERY


It’s the little decisions that you make everyday that piece together to make the biggest change.


5 Take your fifth photo.





!

‘I’m going to make you so proud.’ - note to self

Your week ahead:! !

mon

tue

wed

thu

fri

AM

circuit

circuit

circuit

circuit

TEST

PM circuit !

MOVE

circuit

MOVE

sat

sun

YOUR

Stretch &

workout

recovery

Week 5: Day 1 !

AM Circuit

! 0 :00 – 4 :00




12

12

12

100


OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 18!

100

20


SQUATS

10

PLANK DROP TO ELBOW

20 CRUNCH CROSS OVERS

10

WALK OUT PUSH UP

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

TOE TOUCHES

COOL DOWN

!

STRETCH

10


10

PLANK SIDE STEPS

Week 5: Day 1

!

PM Circuit

! 0 :00 – 4 :00

WARM UP

10

70



10

5

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 19!

THE PYRAMID

SUMO DROP SQUAT

FROGGER

15 REPS

1 REP

Work your way from 15 rep of each exercise all the way to 1 rep, alternating as you go…for example: 15 FROGGER 15 SUMO DROP SQUAT 14 FROGGER 14 SUMO DROP SQUAT 13 FROGGER 13 SUMO DROP SQUAT 12 ...11…1 0…9…8 …7…1


1 5:0 0 – 1 6:0 0

REST!

Compl ete 2 rounds

CORE!

15L : 15R


COOL DOWN

15L : 15R KNEELING DONKEY KICK

15L : 15R

KNEELING NINJA KICK

STRETCH

! END OF TODAY’S WORKOUT


!

!

Give three people a giant hug today!

Week 5: Day 2

!

! 0 :00 – 4 :00

WARM UP

30

5

10

SHUFFLES

PLANK TO DOWN DOG

CROSS OVERS

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 20!

14 REVERSE LUNGE CROSS OVER

6

14

WALK OUT DROP TO ELBOWS

SUMO SQUAT JUMP

5 PLANK DROP TO ELBOW

6

PUSH UP + FROGGER

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

10


ALTERNATE SIDES

COOL DOWN

!

STRETCH


10 V UPS

AM Circuit

Week 5: Day 2

!

PM MOVE

!

0 :0 0 – 2 0 :0 0

MOVE 14

20min

WALK / JOG

LONG WALK / JOG Fast paced walk for 20 minutes. OR Jog for 20 minutes.

OR

*if you need to walk, do so for 1 min & then continue your jog.

Happiness or unhappiness. Frustration or Pleasure. Positive or Negative. It’s never the situation but your thoughts about it. ! END OF TODAY’S WORKOUT

Week 5: Day 3

!

!

0 :00 – 4 :00

WARM UP

50

ALTERNATE SIDES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 21!

20

SUMO SQUAT PULSES

REVERSE BURPEES

SKIERS

SHUFFLES

PLANK KNEE TO ELBOW

6

12

50

12

HIGH KNEES

ALTERNATE SIDES

30

MOUNTAIN CLIMBERS

40 HEEL TOUCHES

50

SKIPS / HIGH KNEES

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

12

STAR V UPS

ALTERNATE SIDES

COOL DOWN

!

AM Circuit

STRETCH

12 LYING SIDE LIFTS (L)

12

LYING SIDE LIFTS (R)

Week 5: Day 3

!

PM Circuit

! 0 :00 – 4 :00

WARM UP

40

30

BUTT KICKS

HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 22!

20

10

CHAIR TOE TAPS


10

20


MOUNTAIN CLIMBERS

10

20

10

CHAIR PUSH UPS

CHAIR FROGGERS

CHAIR PLANK CROSS CLIMBER

OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

12

HOLLOW ROCK

COOL DOWN

12 SIDE PLANK CRUNCH (L)

STRETCH


12

SIDE PLANK CRUNCH (R)

!

This is not about them. This is not about what they said or what they’ve done. This is not about the past. This is about right now. This is about you. This is about living the rest of your life on your terms.

!

Week 5: Day 4

!

! 0 :00 – 4 :00

WARM UP

20

20

10

CROSS OVERS

HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 23 !

10

SKIERS

ALTERNATE SIDES

20

10

PLANK SKIER


SQUAT PRESS

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

20 CRUNCHES

10


15

REVERSE CURL

20

CRAB WALKS

10 PLANK TWIST & REACH

ALTERNATE SIDES

COOL DOWN

!

STRETCH

AM Circuit

Week 5: Day 4

!

! 0 :00 – 5 :0 0

WARM UP

5min JOG

Compl ete 2 round s

MOVE 15 STAIRS / HILLS

4min STAIRS / HILLS

1min

WALK

*Use any length stairs or hill available OR increase incline on treadmill. 4 min – complete as many stairs/hills as you can OR continuous 4min on incline treadmill. 1min – gentle walk recovery then repeat.

0 :00 – 1 0:0 0

5min JOG

COOL DOWN

5min

STRETCH


PM MOVE

!

!

Would you rather earn it or be given it?

Week 5: Day 5

!

TEST Day

! 0 :00 – 4 :00

WARM UP

60


12

5

12


REVERSE BURPEE


OR 4 :00 – 5 :00

REST!

FOR T IME

TEST 1!

SQUAT

SIT UP

THE COUNT DOWN

BURPEE

15 REPS

1 REP



0 :00 – 1 :0 0

REST!

1 :00 – 6:0 0

CORE!


30sec FRONT PLANK


30sec FRONT PLANK





30sec ELBOW

COOL DOWN

STRETCH


SIDE PLANK (R)

30sec FRONT PLANK


Week 5: Day 6

!

MY Session

! 0 :0 0 – 6 0:0 0

ACTIVE


Give every day meaning. Because as you take your next breath, there is someone out there taking their last. ! END OF TODAY’S WORKOUT

Week 5: Day 7

!

Recovery Day

! 0 :0 0 – 6 0:0 0

RECOVERY


Eat right, train hard and you will achieve results. Be patient, stay committed and you will change your life. !

CHECKPOINT END WEEK 5

!

!

6 Take your sixth photo.





!

!

20 minutes of hard work, burning muscles, big breaths, shaky legs, dripping sweat, and giving it everything you’ve got. All for that epic feeling after its all over. Your week ahead:! !

mon

tue

wed

thu

fri

AM

circuit

circuit

circuit

circuit

TEST

PM circuit !

MOVE

circuit

MOVE

sat

sun

YOUR

Stretch &

workout

recovery

Week 6: Day 1 !

!

REBUILD WEEK

0 :00 – 4 :00

AM Circuit

WARM UP

12

100



12

12

SIDE ELBOW PLANK HIP LIFTS


OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 24!

20

8

SUMO DROP SQUATS

PUSH UP + FROGGER

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

12

V UPS

COOL DOWN

!

ALTERNATE SIDES

STRETCH

20

HOLLOW ROCK

12


8

SQUAT + WALKOUT

20

TABLE TOP TOE TOUCHES

12


Week 6: Day 1

!

REBUILD WEEK

0:0 0 – 2 0:0 0

1min

WALK

PM MOVE

!

MOVE 16

3min

SPEED PLAY

JOG

1min WALK 3min JOG Alternate for 20 minutes. *you may choose to do 1min JOG, 3min FAST RUN (:

Need some extra montivation?

!

Everytime you do a workout, put $2 in a jar...by the end of the month you will have enough for some awesome new active wear! END OF TODAY’S WORKOUT

Week 6: Day 2

!

!

REBUILD WEEK

0 :00 – 4 :00

AM Circuit

WARM UP

10

70



10

5

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 25!

50


10

50

20

DISH TUCK

BUTT KICKS

CROSS CLIMBERS

OR

LEG LOWERS

50 SHUFFLES

20


OR

1 5:0 0 – 1 6:0 0

REST!

Compl ete 2 rounds

CORE!

15L : 15


COOL DOWN

!

10


15L : 15R

KNEELING FIRE HYDRANT CIRCLES (BACK – SIDE)

STRETCH

15L : 15R

KNEELING DONKEY KICKS


Week 6: Day 2

!

REBUILD WEEK

0 :00 – 2 0:0 0

1min WALK

PM MOVE

!

MOVE 17

1min JOG

1min

WALK

1min BURPEES

SPEED PLAY 1min WALK 1min JOG 1min WALK 1min BURPEES Alternate for 20 minutes.

One of the greatest moments is realizing that two weeks ago your body couldn’t do what it just did. ! END OF TODAY’S WORKOUT

Week 6: Day 3

!

REBUILD WEEK

0:0 0 – 6 0:0 0

Recovery Day

!

RECOVERY


Write down three things you love about your body. !

Week 6: Day 4

!

!

REBUILD WEEK

WARM UP

0 :00 – 4 :00

30

5

10

SHUFFLES

PLANK TO DOWN DOG

CROSS OVERS

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 26!

8

10

PUSH UPS

15

LUNGE SWITCH JUMPS

FROGGERS

5

PLANK DROP TO ELBOW

20

CRUNCH CROSS OVERS

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0 :0 0

CORE!

15

REVERSE CURL

COOL DOWN

!

STRETCH

15

PLANK LEG CURL & EXTEND (L)

15

PLANK LEG CURL & EXTEND (R)

AM Circuit

Week 6: Day 4

!

REBUILD WEEK

0 :0 0 – 2 0:0 0

PM MOVE

!

MOVE 18

20min

WALK / JOG

LONG WALK / JOG Fast paced walk for 20 minutes. OR Jog for 20 minutes. *if you need to walk, do so for 1 min & then continue your jog.

Love yourself enough to create an environment around you that cultivates the greatest you.

!

Nourishing food, a balanced exercise routine, family, supportive friends, good vibes, and a mindset that believes all the great things you want to achieve are possible. END OF TODAY’S WORKOUT

Week 6: Day 5

!

!

REBUILD WEEK

0 :00 – 4 :00

WARM UP

60


12

5

12

REVERSE BURPEE



OR 4 :00 – 5 :00

REST!


TEST 2!


5

10

PUSH UPS

15

SQUAT JUMPS

SIT UPS

20

PLANK KNEE TO ELBOW

OR

0 :00 – 1 :0 0

REST!

1 :00 – 5 :0 0

CORE!


COOL DOWN

12

OBLIQUE SIT UPS (L)

STRETCH


12

OBLIQUE SIT UPS (R)

TEST Day

Week 6: Day 6

!

REBUILD WEEK

0 :0 0 – 6 0:0 0

MY Session

!

ACTIVE


I know you will make it happen. ab x


Week 6: Day 7

!

REBUILD WEEK

0 :0 0 – 6 0:0 0

Recovery Day

!

RECOVERY


It’s hard to feel bad about a body you are taking great care of. !

CHECKPOINT END WEEK 6

!

! !!

7 Take your seventh photo.





!

The most rewarding project you will ever work on is you. Your week ahead:! !

mon

tue

wed

thu

fri

AM

circuit

circuit

circuit

circuit

TEST

PM circuit

MOVE

circuit

MOVE

sat

sun

YOUR

Stretch &

workout

recovery

Week 7: Day 1

AM Circuit

! 0 :00 – 4 :00




14

14

14

100


OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 27!

100


14

OVER HEAD REVERSE LUNGES

8


14

8

REVERSE BURPEES

STAR V UPS

OR

ALTERNATE SIDES

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!


COOL DOWN

STRETCH

14



Week 7: Day 1

PM Circuit

! 0 :00 – 4 :00

WARM UP

10

80



10

6

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 28!

PLANK KNEE TO ELBOW + JUMP OUT

REVERSE LUNGE + SQUAT

THE PYRAMID 10 REPS

1 REP

Work your way from 10 rep of each exercise all the way to 1 rep, alternating as you go…for example: 10 REVERSE LUNGE + SQUAT 10 PLANK KNEE TO ELBOW + JUMP OUT 9 REVERSE LUNGE + SQUAT 9 PLANK KNEE TO ELBOW + JUMP OUT 8 REVERSE LUNGE + SQUAT 8 PLANK KNEE TO ELBOW + JUMP OUT 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. ALTERNATE SIDES *Count the number of squats

*Write down your result so you can keep track of your progress (:

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

12

20 TOE TOUCH CROSS OVERS

COOL DOWN

SIDE ELBOW PLANK LEG LIFTS (L)


12

SIDE ELBOW PLANK LEG LIFTS (R)

You’ve got to self-talk. Be positive. Be thankful. Inspire yourself.

Week 7: Day 2 ! 0 :00 – 4 :00

WARM UP

10

REST!

5 :00 – 1 5:0 0

CIRCUIT 29!

100

20


SKIERS

PLANK DROP TO ELBOW

SHUFFLES

PLANK TO DOWN DOG

4 :00 – 5 :00

6

40

6

CROSS OVERS

15

SUMO SQUAT

20

15

LYING HIP LIFTS

WALL SIT ARM LIFTS

ALTERNATE SIDES

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

5


COOL DOWN

STRETCH

10

LYING OVER HEAD ARM EXTENSTION

20

BICYCLE

AM Circuit

Week 7: Day 2

!

0 :0 0 – 5:0 0

MOVE 19

5min JOG

Compl ete 5 Rounds

5

SQUAT JUMPS

0 :00 – 1 0:0 0

5min JOG

MOVE 12

40m SPRINT

LEG BUSTER (5 rounds) 5 SQUAT JUMPS 40m SPRINT *walk back recovery after each sprint

COOL DOWN

5min STRETCH


PM MOVE

10 years from now, make sure you can say you chose your life, you didn’t settle for it.

Week 7: Day 3

AM Circuit

!

0 :00 – 4 :00

WARM UP

60 HIGH KNEES

ALTERNATE SIDES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 30!

20

REVERSE LUNGE TWIST

SQUAT JUMPS

SKIERS

SHUFFLES

PLANK KNEE TO ELBOW

8

14

60

14

ALTERNATE SIDES

30

MOUNTAIN CLIMBERS

40

50



OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

LYING SIT UPS

COOL DOWN

STRETCH

15 SIDE CRUNCH (L)

15 SIDE CRUNCH (R)

Week 7: Day 3

PM Circuit

! 0 :00 – 4 :00

WARM UP

40

30

HIGH KNEES

BUTT KICKS

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 31!

20

CHAIR MOUNTAIN CLIMBERS

10

CHAIR SPLIT LUNGE (L)

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

TOE TOUCHES WITH WEIGHT

COOL DOWN

20

10

MOUNTAIN CLIMBERS

20

CHAIR CRUNCHES

STANDING ‘X’ TOE TOUCH WITH JUMP

10 CHAIR SPLIT LUNGE (R)

14 SIDE PLANK CRUNCH (L)


20 CHAIR LYING HIP LIFTS

14

SIDE PLANK CRUNCH (R)

Forget skinny. Exercise to be one strong badass!

Week 7: Day 4 ! 0 :00 – 4 :00

WARM UP

14

14

14

CROSS OVERS

HIGH KNEES

REST!

5 :00 – 1 5:0 0

CIRCUIT 32 !

10

14


ALTERNATE SIDES

4 :00 – 5 :00

REVERSE LUNGE PRESS WITH WEIGHT

SKIERS

10

10

CRAB WALK JUMP WITH WEIGHT

PLANK DROP TO ELBOW + FROGGER

10

V UP WITH WEIGHT

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

20

DISH TUCK

PLANK BACK TAPS

COOL DOWN

STRETCH

20

LYING T ARM LIFTS

AM Circuit

Week 7: Day 4 ! 0 :00 – 5 :0 0

WARM UP

5min JOG

Compl ete 2 Rounds

4min STAIRS / HILLS

MOVE 20

1min

WALK

STAIRS / HILLS *Use any length stairs or hill available OR increase incline on treadmill. 4 min – complete as many stairs/hills as you can OR continuous 4min on incline treadmill. 1min – gentle walk recovery then repeat.

0 :00 – 1 0:0 0

5min JOG

COOL DOWN

5min

STRETCH


PM MOVE

Open your mind to other points of view, the more we think we’re right the more were missing out on.

Week 7: Day 5 ! 0 :00 – 4 :00

WARM UP

70

6

12


REVERSE BURPEE


12


OR 4 :00 – 5 :00

REST!

FOR T IME

TEST 3!


100

100 SQUATS

SIT UPS

100 PUSH UPS

OR

0 :00 – 1 :0 0

REST!

1 :00 – 5:0 0

CORE!

14

CRUNCHES

COOL DOWN

14

SIDE ELBOW PLANK LIFTS (L)


14 SIDE ELBOW PLANK LIFTS (R)

TEST Day

Week 7: Day 6

MY Session

! 0 :0 0 – 6 0:0 0

ACTIVE


Do something special for someone close to you for no reason or event. Just a random gesture to say I was thinking of you and you rock! It can be as simple as buying them a coffee, writing a letter or card, or cooking them a special treat (:


Week 7: Day 7

Recovery Day

! 0 :0 0 – 6 0:0 0

RECOVERY


If you complete this 12 week program, who wins? If you don’t see it through, who loses out? YOU are in charge of the outcome.


8 Take your eighth photo.





The better person you become, The better people you will attract. Your week ahead:! !

mon

tue

wed

thu

fri

AM

circuit

circuit

circuit

circuit

TEST

PM circuit

MOVE

circuit

MOVE

sat

sun

YOUR

Stretch &

workout

recovery

Week 8: Day 1

AM Circuit

! 0 :00 – 4 :00

WARM UP

14

100



14



OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 33!

10

10

LUNGE SWITCH JUMPS

WALK OUT PUSH UPS

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10 V UPS

COOL DOWN

STRETCH

10

HOLLOW ROCK

20

PLANK SIDE STEPS

10

SQUAT JUMP SUMO SQUAT

10

TABLE TOP TOE TOUCH

30

HEEL TOUCHES

Week 8: Day 1 0 :00 – 4 :00

PM Circuit

!

WARM UP

10

80



10

6

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 34!


20

50

SQUAT KICK BACK

SHUFFLES

20 LYING HIP LIFT KICKS

OR

20

50


REVERSE LUNGE

50

SHUFFLES

OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10 PLANK DROP TO ELBOWS

COOL DOWN

20

10

LYING OVERHEAD ARM EXTENSION

CRUNCH CROSSOVERS


20 CRAB WALKS

It’s about respect. Never ever compromise on your self respect and always be respectful to people. Even if they’re rude and say mean things. You’re better than that. Hold your head high, let go and move on.

Week 8: Day 2

AM Circuit

! 0 :00 – 4 :00

WARM UP

SHUFFLES

PLANK TO DOWN DOG

CROSS OVERS

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 35!

8

10

PUSH UP + FROGGER

SQUAT JUMP HALF TURN

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

14


ALTERNATE SIDES

COOL DOWN

40

6

10

STRETCH

10

OVERHEAD REVERSE LUNGE CROSSOVER

14 OBLIQUE SIT UPS (L)

6 PLANK DROP TO ELBOW

8


14

OBLIQUE SIT UPS (R)

Week 8: Day 2

PM MOVE

!

0 :0 0 – 2 0 :0 0

MOVE 21

20min

WALK / JOG


Call that person you’ve been meaning to call but have always been to busy to. Catch up on their life, their passions, what makes them happy! END OF TODAY’S WORKOUT

Week 8: Day 3

!

0 :00 – 4 :00

WARM UP

14

60

ALTERNATE SIDES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 36!

20

10

SUMO SQUAT PULSES

FROGGERS

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

LYING SIT UPS

COOL DOWN

STRETCH

SKIERS

SHUFFLES

PLANK KNEE TO ELBOW

HIGH KNEES

14

60

ALTERNATE SIDES

20

WALL SIT ARM LIFTS

15 REVERSE CURL

10

20

PUSH UP EAR TAP

CROSS CLIMBERS

20

BICYCLE

AM Circuit

Week 8: Day 3

PM Circuit

! 0 :00 – 4 :00

WARM UP

40

20

30

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 37!

100


MOUNTAIN CLIMBERS

BUTT KICKS

HIGH KNEES

10


14

14

14

14

OVERHEAD REVERSE LUNGE

PLANK SKIER

SIDE SQUAT

PLANK TWIST & REACH

OR ALTERNATE SIDES

ALTERNATE SIDES

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0 :0 0

CORE!

20

MOUNTAIN CLIMBERS

COOL DOWN

15




Honestly, get excited for your results! They’re coming, everyday they’re a step closer! Don’t stop now.

Week 8: Day 4 ! WARM UP

0 :00 – 4 :00

14

14

REST!

5 :00 – 1 5:0 0

CIRCUIT 38 !

10

8

10

REVERSE LUNGE + KNEE DRIVE (L)

REVERSE LUNGE + KNEE DRIVE (R)

1 5:0 0 – 1 6:0 0

REST!

Compl ete 2 Rounds

CORE!


COOL DOWN

14

SKIERS


ALTERNATE SIDES

4 :00 – 5 :00

15L : 15R

14

CROSS OVERS

HIGH KNEES

15L : 15R

PLYO PUSH UPS

KNEELING FIRE HYDRANT CIRCLES SIDE - BACK

STRETCH

10

SUMO DROP SQUAT

15L : 15R

KNEELING FIRE HYDRANT CIRCLES BACK - SIDE

8

REVERSE BURPEES

15L : 15R KNEELING NINJA KICK

AM Circuit

Week 8: Day 4

PM MOVE

! 0 :00 – 2 0:0 0

1min WALK

MOVE 22

1min JOG

1min

WALK

1min BURPEES


What is that extra half hour rolling around in your bed going to achieve compared to a solid workout? END OF TODAY’S WORKOUT

Week 8: Day 5

TEST Day

! 0 :00 – 4 :00

WARM UP

70


12

6

12

REVERSE BURPEE



OR 4 :00 – 5 :00

REST!

Compl ete 6 rounds



10 PUSH UPS

10 HOLLOW ROCK

10

10

SIT UPS

SQUATS

10

JUMP SQUATS

OR

0 :00 – 1 :0 0

REST!

1 :00 – 6 :0 0

CORE!


30sec FRONT PLANK


30sec FRONT PLANK





30sec ELBOW

COOL DOWN

SIDE PLANK (R)


30sec FRONT PLANK


Week 8: Day 6

MY Session

! 0 :0 0 – 6 0:0 0

ACTIVE


One day you will wake up and there won’t be anymore time to do the things you’ve always wanted to do. Do them now! END OF TODAY’S WORKOUT

Week 8: Day 7

Recovery StretchDay

! 0 :0 0 – 6 0:0 0

RECOVERY


Make time for you. Learn to switch off.


9 Take your nineth photo.





Successful people are always doing that little bit extra. Always doing more than they need to. Are you doing extra? Your week ahead:! !

mon

tue

AM

circuit

circuit

PM MOVE

MOVE

wed

thu

fri

circuit

TEST

sat

sun

Stretch &

YOUR

Stretch &

recovery

workout

recovery

MOVE

Week 9: Day 1 !

REBUILD WEEK

0 :00 – 4 :00

AM Circuit

WARM UP SIDE ELBOW PLANK HIP LIFTS (R)




14

14

14

100

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 33!

50

HIGH KNEES

10

REVERSE LUNGE + PRESS

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10


COOL DOWN

STRETCH

50

10 PLANK KNEE TO ELBOW JUMP OUT

10

BUTT KICKS

TOE TOUCHES WITH WEIGHT

10

10

PLYO PUSH UPS

SQUAT JUMP WITH WEIGHT

10

LYING T ARM LIFTS


0 :0 0 – 2 0:0 0

1min

WALK

PM Circuit

!

MOVE 23

3min

SPEED PLAY

JOG


With every decision you make, you need to ask ‘Is this an act of self-love, or selfsabotage?’


Week 9: Day 2 !

REBUILD WEEK

0 :00 – 4 :00

AM Circuit

WARM UP

10

80



10

6

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 34!

BURPEES

PUSH UP EAR TAPS

THE PYRAMID

SQUAT PRESS

10 REPS

1 REP

Work your way from 10 rep of each exercise all the way to 1 rep, alternating as you go…for example: 10 BURPEES 10 PUSH UP EAR TAPS 10 SQUAT PRESS 9 BURPEES 9 PUSH UP EAR TAPS 9 SQUAT PRESS 8...7 …6…5… 4…3…2 …1


1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

LYING SIT UP WITH TWIST

ALTERNATE SIDES

COOL DOWN

STRETCH

10

10




0:0 0 – 2 0:0 0

1min

WALK

PM MOVE

!

MOVE 24

1min JOG

1min

SPEED PLAY

FAST RUN

1min WALK 1min JOG 1min FAST RUN Alternate for 20 minutes.

Patient. Persistent. Positive.



0:0 0 – 6 0:0 0

Recovery Day

!

RECOVERY


Get your diary and show me your list of goals. Show me your plans for the future. Show me what you want to achieve this year, this week, this day.

Week 9: Day 4 !

REBUILD WEEK

0 :00 – 4 :00

WARM UP

14

14

14

CROSS OVERS

HIGH KNEES

REST!

5 :00 – 1 5:0 0

CIRCUIT 35!

20

15

CHAIR TRICEP DIPS

CHAIR TOE TAPS

14

SKIERS


ALTERNATE SIDES

4 :00 – 5 :00

20

CHAIR PLANK KNEE TO ELBOW

15 CHAIR LYING SL HIP LIFT (L)

15

CHAIR LYING SL HIP LIFT (R)

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

LYING SIT UPS WITH WEIGHT

10 PLANK KNEE TO ELBOW + PUSH UP EAR TAP

10 CRUNCH HOLD LEG EXTENSION

ALTERNATE SIDES

COOL DOWN

AM Circuit

STRETCH


0 :00 – 2 0:0 0

PM MOVE

!

MOVE 25

20min

WALK / JOG


People will forget what you said, people will forget what you did, but people will never forget how you made them feel. END OF TODAY’S WORKOUT

Week 9: Day 5 !

REBUILD WEEK

0 :00 – 4 :00

TEST Day

WARM UP

70


12

6

12


REVERSE BURPEE


OR 4 :00 – 5 :00

REST!

FOR T IME

TEST 1!

SQUAT

SIT UP

THE COUNT DOWN

BURPEE

15 REPS

1 REP



0 :00 – 2 1:0 0

REST!

1 :00 – 5:0 0

CORE!

10 V UP WITH WEIGHT

COOL DOWN

20



10 LEG LOWER


0 :0 0 – 6 0 :0 0

MY Session

!

ACTIVE


You know that vision you have for yourself. Follow it. Every. Single. Day. END OF TODAY’S WORKOUT

Week 9: Day 7

Recovery Day

! 0 :0 0 – 6 0:0 0

RECOVERY


Be kind to your body. It fights for you every single day. It fixes cuts, fights off illness, keeps you breathing, and does everything it needs to to keep you alive. Even when you punish it.


10 Take your tenth photo.





Every positive decision you make, no matter how small, is guiding you closer to achieving that goal.

Your week ahead:! !

mon

tue

wed

thu

fri

AM

circuit

circuit

circuit

circuit

TEST

PM circuit

MOVE

circuit

MOVE

sat

sun

YOUR

Stretch &

workout

recovery

Week 10: Day 1

AM Circuit

! 0 :00 – 4 :00

WARM UP

10

100

PLANK ALTERNATE ARM / LEG LIFTS


16

16



OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 36!

15

15

STATIC LUNGE (L)

STATIC LUNGE (R)

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

12

TOE TOUCH CROSS OVER

COOL DOWN

STRETCH

6

BUSTER BURPEE

14

DISH TUCK

20

20


TABLE TOP TOE TOUCH

16

PLANK KNEE TO ELBOW

Week 10: Day 1

PM Circuit

!

0 :00 – 4 :00

WARM UP

10

90



10

7

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 37!


10

50

OH REVERSE LUNGE CROSS OVER

SHUFFLES

10 PLANK SKIERS

OR

50


20 SUMO SQUAT PULSES WITH WEIGHT

50

BUTT KICKS

10 WALK OUT PUSH UP

OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

Compl ete 2 Rounds

CORE!

15L : 15R

15L : 15R

KNEELING LEG LIFTS


COOL DOWN

15L : 15R



15L : 15R

KNEELING NINJA KICK

You’re either giving it your all everyday or you’re not.

Week 10: Day 2

AM Circuit

! 0 :00 – 4 :00

WARM UP

10

REST!

5 :00 – 1 5:0 0

CIRCUIT 38!

100

20


SQUAT KICK BACK

PLANK DROP TO ELBOW

SHUFFLES

PLANK TO DOWN DOG

4 :00 – 5 :00

7

50

7

CROSS OVERS

20

CROSS CLIMBERS

10

LUNGE SWITCH JUMPS

10

PUSH UP + FROGGER

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

30 HEEL TOUCHES

COOL DOWN

STRETCH

20 LYING T ARM LIFTS

10

PLANK BACK TAPS

Week 10: Day 2

PM MOVE

! 0 :0 0 – 5 :0 0

WARM UP

5min JOG

Compl ete 5 Round s

8

SQUATS

MOVE 26

30m SPRINT

LEG BUSTER (5 rounds) 8 SQUATS 30m SPRINT *walk back recovery after each sprint

0 :00 – 1 0:0 0

5min JOG

COOL DOWN

5min STRETCH


If someone published a book full of all the negative things you tell yourself, would you be proud?

Week 10: Day 3 0 :00 – 4 :00

!

WARM UP

5

60

REST!

5 :00 – 1 5:0 0

CIRCUIT 39!

10

10

PUSH UP OVERHEAD REVERSE TWIST & REACH LUNGE + SQUAT

REVERSE BURPEE

SKIERS

SHUFFLES

ALTERNATE SIDES

4 :00 – 5 :00

10

14

60

PLANK KNEE TO ELBOW + FROGGER

HIGH KNEES

10 LUNGE GET UPS

80


OR

ALTERNATE SIDES

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

HOLLOW ROCK

COOL DOWN

AM Circuit

STRETCH

16

10

ELBOW PLANK HIP DROPS

TOE TOUCHES

Week 10: Day 3

PM Circuit

! 0 :00 – 4 :00

WARM UP

40

BUTT KICKS

HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 40!

30

MOUNTAIN CLIMBERS

10


MOUNTAIN CLIMBERS

20

10

20

30

LYING HIP LIFT KICKS

SQUAT JUMP SUMO SQUAT

PLANK SIDE STEPS

BUTT KICKS

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

STATIC L CROSSOVERS

COOL DOWN

20

30

15



15


If you could summarise yourself in 3 words what would they be?

Week 10: Day 4

AM Circuit

! WARM UP

0 :00 – 4 :00

14

14

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 41 !

20

SKIERS

20

SUMO SQUAT JUMP

PLYO PUSH UPS

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

14

V UPS

STRETCH

14


ALTERNATE SIDES

10


COOL DOWN

14

CROSS OVERS

HIGH KNEES

10

BURPEES

16

18

PLANK SIDE STEPS

LYING T ARM LIFTS

Week 10: Day 4

PM MOVE

! 0 :00 – 5 :0 0

WARM UP

5min JOG

Compl ete 2 Rounds

MOVE 27 STAIRS / HILLS

4min STAIRS / HILLS

1min

WALK

*Use any length stairs or hill available OR increase incline on treadmill. 4 min – complete as many stairs/hills as you can OR continuous 4min on incline treadmill. 1min – gentle walk recovery then repeat.

0 :00 – 1 0:0 0

5min JOG

COOL DOWN

5min

STRETCH


To all of those people who said I couldn’t do it… Watch me prove you wrong.

Week 10: Day 5

TEST Day

! 0 :00 – 4 :00

WARM UP

80

6

14


REVERSE BURPEE


14


OR 4 :00 – 5 :00

REST!


TEST 2!


5

10

PUSH UPS

15

JUMP SQUATS

SIT UPS

20

PLANK KNEE TO ELBOW

OR

0 :00 – 1 :0 0

REST!

1 :00 – 5 :0 0

CORE!


COOL DOWN

15

OBLIQUE SIT UPS (L)


15 OBLIQUE SIT UPS (R)

Week 10: Day 6

MY Session

! 0:0 0 – 6 0:0 0

ACTIVE


Every morning you are handed 24 golden hours. You get them free of charge. If you had all the money in the world, you couldn’t buy an extra hour. What will you do with this priceless gift? END OF TODAY’S WORKOUT

Week 10: Day 7 Recovery Day ! 0:0 0 – 6 0:0 0

RECOVERY


Have you checked in with the squad today? Share your journey, and experience theirs! We are stronger, together. #abbodysquad


11 Take your eleventh photo.





You may see me struggle, but you will never see me quit.

Your week ahead:! !

mon

tue

wed

thu

fri

AM

circuit

circuit

circuit

circuit

TEST

PM circuit

MOVE

circuit

MOVE

sat

sun

YOUR

Stretch &

workout

recovery

Week 11: Day 1

AM Circuit

! 0 :00 – 4 :00

WARM UP SIDE ELBOW PLANK HIP LIFTS (R)




16

16

10

100

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 42!

10

16

REVERSE BURPEES

SQUAT JUMP WITH WEIGHT

10 LYING SIT UP WITH WEIGHT

10

16

PUSH UP EAR TAP

REVERSE LUNGE PRESS

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

V UP WITH WEIGHT

COOL DOWN

STRETCH

10


20


Week 11: Day 1

PM Circuit

! 0 :00 – 4 :00

WARM UP

10

80



10

6

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 43!

PUSH UP + FROGGER

SQUAT JUMP

THE PYRAMID

STAR V UPS

10 REPS

1 REP

Work your way from 10 rep of each exercise all the way to 1 rep, alternating as you go…for example: 10 SQUAT JUMP 10 PUSH UP + FROGGER 10 STAR V UPS 9 SQUAT JUMP 9 PUSH UP + FROGGER 9 STAR V UPS 8…7 ...6…5… 4…3…2 …1


1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

16

16

16

CRUNCH HOLD LEG EXTENSIONS



ALTERNATE SIDES

COOL DOWN


We rise by lifting others.

Week 11: Day 2

AM Circuit

! 0 :00 – 4 :00

WARM UP

10

REST!

5 :00 – 1 5:0 0

CIRCUIT 44!

100

30


SUMO SQUAT PULSES

PLANK DROP TO ELBOW

SHUFFLES

PLANK TO DOWN DOG

4 :00 – 5 :00

7

50

7

CROSS OVERS

10

REVERSE LUNGE TWIST WITH WEIGHT

30

MOUNTAIN CLIMBERS

10

LYING HIP LIFT + TOE TOUCH

OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

15

LYING SIT UPS

COOL DOWN

STRETCH

15

15

OBLIQUE SIT UP (L)

OBLIQUE SIT UP (R)

Week 11: Day 2 0:0 0 – 2 0:0 0

1min

WALK

PM MOVE

!

MOVE 28

4min

SPEED PLAY

JOG


Who are the people that have always been there for you? Who have always said ‘I know you can do it.’ Keep them close. END OF TODAY’S WORKOUT

Week 11: Day 3 0 :00 – 4 :00

!

WARM UP

60

ALTERNATE SIDES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 45!

20

REVERSE LUNGE TWIST

SQUAT JUMPS

SKIERS

SHUFFLES


10

14

60

5

HIGH KNEES

30 STRAIGHT LEG BICYCLE

40

MOUNTAIN CLIMBERS

50


OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

10

LYING SIT UPS

COOL DOWN

AM Circuit

STRETCH

15 SIDE CRUNCH (L)

15 SIDE CRUNCH (R)

Week 11: Day 3

PM Circuit

! 0 :00 – 4 :00

WARM UP 4

40

30

HIGH KNEES

BUTT KICKS

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 46!

6

20

MOUNTAIN CLIMBERS

12

BUSTER BURPEES

6

REVERSE LUNGE CROSS OVER KNEEDRIVE

PLANK DROP TO ELBOW + PUSHUP

10


12 SUMO DROP SQUAT WITH WEIGHT

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

14


COOL DOWN

14

14

SIDE ELBOW PLANK LEG LIFTS (L)

SIDE ELBOW PLANK LEG LIFTS (R)


It’s not about comparing yourself to others, it’s about knowing you’re stronger than you were yesterday.

Week 11: Day 4

AM Circuit

! 0 :00 – 4 :00

WARM UP

14

14

14

CROSS OVERS

HIGH KNEES

14

SKIERS


ALTERNATE SIDES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 47!

15

20

15

20


CHAIR PLANK CROSS CLIMBER

CHAIR SIT UPS

CHAIR FROGGERS

15

CHAIR PUSH UPS

OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

15

30 BICYCLE

COOL DOWN

STRETCH

SIDE CRUNCH (L)

15 SIDE CRUNCH (R)

Week 11: Day 4

PM MOVE

! 0 :00 – 2 0:0 0

MOVE 29

20min

WALK / JOG


It’s important to acknowledge the things we are not so good at. Don’t be afraid to confront your weaknesses, and turn them into your strengths. END OF TODAY’S WORKOUT

Week 11: Day 5

TEST Day

! 0 :00 – 4 :00

WARM UP

80


14

6

14

REVERSE BURPEE



OR 4 :00 – 5 :00

REST!

FOR T IME

TEST 3!


100

100

100

SQUATS

PUSH UPS

SIT UPS

OR

0 :00 – 1 :0 0

REST!

1 :00 – 6:0 0

CORE!


30sec FRONT PLANK


30sec FRONT PLANK





30sec ELBOW

COOL DOWN

SIDE PLANK (R)


30sec FRONT PLANK


Week 11: Day 6

MY Session

! 0 :0 0 – 6 0:0 0

ACTIVE


Each morning you have the opportunity to get up and make the day ahead AWESOME! END OF TODAY’S WORKOUT

Week 11: Day 7 Recovery Day ! 0:0 0 – 6 0:0 0

RECOVERY


Instead of telling them, show them.


12 Take your twelfth photo.





I love the person I have become, because I fought to become her. Your week ahead:! !

mon

tue

wed

thu

fri

AM

circuit

circuit

circuit

circuit

TEST

PM circuit

MOVE

circuit

MOVE

sat

sun

YOUR

Stretch &

workout

recovery

Week 12: Day 1

AM Circuit

! 0 :00 – 4 :00

WARM UP

10

100



16

16



OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 48!

20

100

SUMO SQUAT JUMPS


20

FROGGERS

OR

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

15

DISH TUCK

COOL DOWN

STRETCH

100

20

SKIPPING/ HIGH KNEES

PLANK SIDE STEPS

OR

15


15


Week 12: Day 1

PM Circuit

!

0 :00 – 4 :00

WARM UP

10

90



10

7

UPPER BODY ROTATION

BURPEES

OR 4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 49!

5 BURPEES

10

10

REVERSE REVERSE LUNGE + KNEE LUNGE + KNEE DRIVE (L) DRIVE (R)

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

16

CRUNCH CROSS OVER

COOL DOWN

5

10

10

BURPEES

LYING SINGLE LEG HIP LIFTS (L)

LYING SINGLE LEG HIP LIFTS (R)

16

REVERSE CURL


5

BURPEES

16

20 SUMO SQUAT

LYING T ARM LIFTS

Write down the 5 most important things in your life right now.

Week 12: Day 2

AM Circuit

! 0 :00 – 4 :00

WARM UP

10

REST!

5 :00 – 1 5:0 0

CIRCUIT 50!

20

REVERSE LUNGES

15

SQUAT PRESS

PLANK DROP TO ELBOW

SHUFFLES

PLANK TO DOWN DOG

4 :00 – 5 :00

7

50

7

CROSS OVERS

10

REVERSE BURPEES

15

PUSH UPS

20

MOUNTAIN CLIMBERS

OR

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

Compl ete 2 Rounds

CORE!

15L : 15R

15L : 15R


COOL DOWN

KNEELING LEG LIFTS

STRETCH

15L : 15R


15L : 15R

KNEELING NINJA KICK

Week 12: Day 2

PM MOVE

! 0 :0 0 – 2 0 :0 0

1min WALK

MOVE 30

1min JOG

1min

WALK

1min BURPEES


It doesn’t magically become easier, you just work your butt off and become better. END OF TODAY’S WORKOUT

Week 12: Day 3 0 :00 – 4 :00

AM Circuit

!

WARM UP

5

60

60

SHUFFLES


HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 51!

20

SKIERS

ALTERNATE SIDES

20

LUNGE SWITCH JUMPS

14

PLANK BACK TAPS

20

20

SKIERS

PUSH UPS

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

20

STATC L CROSS OVERS

COOL DOWN

STRETCH


20


Week 12: Day 3

PM Circuit

! 0 :00 – 4 :00

WARM UP

40

20

30

BUTT KICKS

HIGH KNEES

4 :00 – 5 :00

REST!

5 :00 – 2 0:0 0

CIRCUIT 52!

1min

REST

MAX PUSH UPS

2 0:0 0 – 2 1 :0 0

REST!

2 1:0 0 – 2 5:0 0

CORE!

10

STATIC L CROSSOVERS

COOL DOWN

10


*Complete 2 rounds. Total circuit time = 15min!

1min

30sec

MAX SQUATS

MOUNTAIN CLIMBERS

30sec REST

1min

30sec

MAX SIT UPS

REST

15



1min ELBOW PLANK

30sec REST

15

1min MAX BURPEES


30sec REST

No matter how hard they try, they can never take away your knowledge. Make an effort to learn and experience as much as you can everyday.

Week 12: Day 4

AM Circuit

! WARM UP

0 :00 – 4 :00

14

14

4 :00 – 5 :00

REST!

5 :00 – 1 5:0 0

CIRCUIT 53 !

5

20

WALK OUT PUSH UP

14

CROSS OVERS

HIGH KNEES

SUMO DROP SQUAT

14

SKIERS


ALTERNATE SIDES

5

20

WALK OUT PUSH UP

SIDE SQUAT

20

5

LUNGE GET UPS

WALK OUT PUSH UP

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0

REST!

1 6:0 0 – 2 0:0 0

CORE!

20

CROSS CLIMBERS

COOL DOWN

STRETCH

20 LYING SIDE LIFTS (L)


Week 12: Day 4

PM MOVE

! 0 :00 – 4 :00

WARM UP

5min JOG

Compl ete 2 Round s

4min STAIRS / HILLS

MOVE 31

1min

WALK

STAIRS / HILLS *Use any length stairs or hill available OR increase incline on treadmill. 4 min – complete as many stairs/hills as you can OR continuous 4min on incline treadmill. 1min – gentle walk recovery then repeat.

0 :00 – 1 0:0 0

5min JOG

COOL DOWN

5min

STRETCH


You are beautiful. Never forget that.

Week 12: Day 5

TEST Day

! 0 :00 – 4 :00

WARM UP

70

12

6

12



REVERSE BURPEE


OR 4 :00 – 5 :00

REST!

Compl ete 6 Round s


10


PUSH UPS

0 :00 – 1 :0 0

REST!

1 :00 – 5 :0 0

CORE!

15

HOLLOW ROCK

10

10

SIT UPS

SQUATS

10

V UPS

COOL DOWN

10

SIDE PLANK CRUNCH (L)


10

JUMP SQUATS

10 SIDE PLANK CRUNCH (R)

Week 12: Day 6

MY Session

! 0 :0 0 – 6 0:0 0

ACTIVE


Make opportunities. Not excuses.


Week 12: Day 7 Recovery Day ! 0 :0 0 – 6 0:0 0

RECOVERY


The biggest reward is not the prize at the end. It is everything you learn and experience along the way. It is the belief in your potential to do great things.

CHECKPOINT

FINAL

!

13 Take your FINAL photo.

Grab your diary and complete the following: What are you most proud of during the last 12 weeks of your journey?

What have you learnt about yourself?

What is your favorite exercise from the Fresh Body Fit Mind training? What is your least?

When you really wanted to give up and stop during a workout, what did you tell yourself to keep pushing through till the end?

Write down one word that describes you.

!!

The most wonderful thing about the last 12 weeks, is that

THIS IS ONLY THE BEGINNING.

Thank you for the journey! LOVE LOTS Amanda x

Fresh Body Fit Mind

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