FRESH BODY FIT MIND 7 DAY PRE TRAINING CORE CIRCUIT CARDIO CIRCUIT CIRCUIT CIRCUIT CIRCUIT MY SESSION STRETCH & RECOVERY REST

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Neal Davis
6 years ago
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1 FRESH BODY FIT MIND 7 DAY PRE TRAINING Day 1 AM PM CIRCUIT Day 2 CIRCUIT Day 3 Day 4 Day 5 CORE CIRCUIT CARDIO CIRCUIT CIRCUIT 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!

2 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 your fitness level is. 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! So, 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 Special LIVE WORKOUT so we can do your first workout together!

3 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 PDF guide) o Daily TUTORIAL VIDEOS from me that teach you correct, safe, and effective technique. 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-aday 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. You will learn and master the 20min FBFM circuit workout this week, PLUS you have 2 special focus workouts (Core & Cardio) Pre Training 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! Week 5 FBFM Schedule

4 Visit amandabisk.com to access your daily videos. ü Go to Fit Family Members tab ü Log in to FBFM Pre Training Password: fbfmready

5 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 you train for a maximum of 40 minutes on any day (much less than the typical 1 hour daily workout!)

(indicated in green), 3. When the timer hits 20min.

TIME: The time you START and STOP this section of your

REPETITIONS (REPS): The total number of times you

50reps will equal 25 on each side) EXERCISE: The

When you complete all of them, you have completed 1

*There are full tutorial videos from me each day of

6 How to follow the FBFM 20min workout 1. All you need is a stopwatch/timer, a copy of your workout, and 2m x 2m of space, 2. Start the timer, follow each section of your workout (indicated in green), 3. When the timer hits 20min..you re finished! 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 you need to complete (instructional pictures are below). ROUNDS: Complete the exercises from LEFT to RIGHT. When you complete all of them, you have completed 1 ROUND of exercises. *There are full tutorial videos from me each day of Pre Training to help you perform the exercises correctly. 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. Rest and prepare for tomorrow! (Especially important for full FBFM training when you train 2 x per day (:

7 Am I Ready For FBFM 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!

8 WORKOUTS SECTION

9 PRE TRAINING DAY 1 0:00 4:00 WARM UP 50 SHUFFLES 5 PLANK TO DOWN DOG 50 BUTT KICKS 5 BURPEES 4:00 5:00 5:00 15:00 PRE 1 SQUATS SUMO DROP SQUATS FROGGERS 0 SKIPPING / HIGH KNEES OR 15:00 16:00 16:00 20:00 CORE SIT UPS LEG LOWERS PLANK KNEE TAPS COOL DOWN STRETCH END OF TODAY S WORKOUT

PRE TRAINING MOVE DAY Session 2 0:00 4:00 WARM UP 20 CROSS OVERS

LIFTS OR ALTERNATE SIDES 4:00 5:00 5:00 15:00 PRE 2 20 SHUFFLES BURPEES

16:00 20:00 CORE 30sec ELBOW FRONT PLANK 30sec ELBOW SIDE PLANK (L) 30sec

10 PRE TRAINING MOVE DAY Session 2 0:00 4:00 WARM UP 20 CROSS OVERS ALTERNATE LONG LUNGE 20 SKIPPING / HIGH KNEES ELBOW PLANK ALTERNATE LEG LIFTS OR ALTERNATE SIDES 4:00 5:00 5:00 15:00 PRE 2 20 SHUFFLES BURPEES 20 BUTT KICKS SQUAT JUMPS 20 MOUNTAIN CLIMBERS LYING SIT UPS 15:00 16:00 16:00 20:00 CORE 30sec ELBOW FRONT PLANK 30sec ELBOW SIDE PLANK (L) 30sec ELBOW FRONT PLANK 30sec ELBOW SIDE PLANK (R) COOL DOWN STRETCH END OF TODAY S WORKOUT

11 PRE TRAINING DAY 3 0:00 4:00 WARM UP 50 BUTT KICKS SIDE ELBOW PLANK HIP LIFTS (L) 50 HIGH KNEES SIDE ELBOW PLANK HIP LIFT (R) OR 4:00 5:00 5:00 15:00 PRE 3 (CORE) 30 BICYCLE 20 MOUNTAIN CLIMBERS TOE TOUCHES 5 BURPEES 15:00 16:00 16:00 20:00 CORE L : R KNEELING FIRE HYDRANT ELBOW PLANK ALTERNATE LEG LIFTS L : R KNEELING LEG LIFTS COOL DOWN STRETCH END OF TODAY S WORKOUT

PRE TRAINING DAY 4 0:00 4:00 WARM UP STANDING X

GROIN LUNGE ALTERNATE SIDES ALTERNATE SIDES 4:00

REPS 1 REP Work your way from reps of each

go for example: FROGGERS SQUATS 9 FROGGERS 9

..1 If you make it to 1 rep, work your way back

You have minutes to get through as much as you

12 PRE TRAINING DAY 4 0:00 4:00 WARM UP STANDING X TOE TOUCH PLANK KNEE TO ELBOW SKIERS WIDE LEG GROIN LUNGE ALTERNATE SIDES ALTERNATE SIDES 4:00 5:00 5:00 15:00 PRE 4 FROGGERS SQUATS THE PYRAMID REPS 1 REP Work your way from reps of each exercise all the way to 1 rep, alternating as you go for example: FROGGERS SQUATS 9 FROGGERS 9 SQUATS 8 FROGGERS 8 SQUATS If you make it to 1 rep, work your way back up to reps! You have minutes to get through as much as you can. 15:00 16:00 SIT UPS 16:00 20:00 CORE SIDE CRUNCH (L) SIDE CRUNCH (R) COOL DOWN STRETCH END OF TODAY S WORKOUT

PRE TRAINING DAY 5 0:00 4:00 WARM UP 40 SHUFFLES 30 MOUNTAIN CLIMBERS 20 UPPER BODY

(each circuit takes 1min so you will be working from 5:00 12:00) Take 1min (12:00

Complete Circuit 2 7 times (so you will be working from 13:00 20:00) 5:00 12:00 CIRCUIT

13 PRE TRAINING DAY 5 0:00 4:00 WARM UP 40 SHUFFLES 30 MOUNTAIN CLIMBERS 20 UPPER BODY ROTATION ELBOW PLANK HIP DROPS 4:00 5:00 Pre Training 5 Complete Circuit 1 7 times (each circuit takes 1min so you will be working from 5:00 12:00) Take 1min (12:00 13:00). Complete Circuit 2 7 times (so you will be working from 13:00 20:00) 5:00 12:00 CIRCUIT 1 CIRCUIT 1 20sec HIGH KNEES OR 20sec PLANK JUMP OUT 20sec 12:00 13:00 13:00 20:00 CIRCUIT 2 CIRCUIT 2 20sec BURPEES 20sec SUMO SQUATS 20sec COOL DOWN STRETCH END OF TODAY S WORKOUT

PRE TRAINING DAY 6 0:00 60:00 MY SESSION Fresh Body Fit Mind is all about creating a healthy and positive relationship

be able to incorporate them into the structure of training I have given you.

This is your chance to get out and be active with any activity of your choice!

MY Session Ideas: o Challenge yourself with a new fitness class, o Explore the outdoors on a hike with your friends, o

with some sprinting at the athletics track, o Find your inner athlete with a team sport or activity, or o Test

So today, I want you to give your body and mind a fun and refreshing exercise experience.

14 PRE TRAINING DAY 6 0:00 60:00 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 so many great MY Session ideas being shared by the FBFM fit fam on Instagram and Facebook! MY Session Ideas: o Challenge yourself with a new fitness class, o Explore the outdoors on a hike with your friends, o Try a water sport like surfing or Stand Up Paddle Boarding, o Work on your skills with Judo or Karate, o Get speedy with some sprinting at the athletics track, o Find your inner athlete with a team sport or activity, or o 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!

15 PRE TRAINING 0: :0 0 RECOVERY Welcome to Recovery Day! I have scheduled in your recovery because 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: o GROW new muscle and improve systems like metabolism, breathing, endurance, and energy production. o AVOID INJURY / ILLNESS (muscles, joints, ligaments, and you immune system can repair and refresh). o RESET your mind so you are mentally ready and excited to get back into hard training! A rested body trains more effectively, which means better, longer lasting results! 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! DAY 7

16 CONGRATULATIONS! You have completed FBFM Pre Training! This is only a snippet of what it means to be a part of the Fresh Body Fit Mind family Over the next few pages I will give you a special insight into what you get when you start Fresh Body Fit Mind 1 and why this training program will completely change the way you look at fitness. Read on to learn more about FBFM

You ll start the highly effective twice-a

Download FBFM on any device and access it

No monthly memberships, its yours to keep!

Chat, share, and experience your fitness

questions, see how others are going with

including bonus guides, tutorial videos,

17 What Do I Get With FBFM? New workouts, every week, for 12 weeks! Never get bored with over 0 different workouts in 12 weeks. You ll start the highly effective twice-a day-training style with HIIT CIRCUITS, MOVE SESSIONS, TEST WORKOUTS, REBUILD WEEKS and more! Download FBFM on any device and access it anytime. No monthly memberships, its yours to keep! Connect to a WORLDWIDE fitness community Chat, share, and experience your fitness journey with an amazing supportive group of people from all over the world! Access the Members Area anytime, ask questions, see how others are going with their guide, and you might see me having a chat too! Unique videos and content from me Instant access to the FBFM Members Area on my website, where you get exclusive content including bonus guides, tutorial videos, discussions, and more LIVE You are a FBFM Member for life All updates and bonus material for each FBFM guide is yours FREE! I regularly add extras and work to continually provide the best FBFM experience for you (:

Why Fresh Body Fit Mind Works Train SMART Shorter workouts that get you better results, faster! Stay MOTIVATED Different variety of workouts everyday that keep your body and mind challenged.

18 Why Fresh Body Fit Mind Works Train SMART Shorter workouts that get you better results, faster! Stay MOTIVATED Different variety of workouts everyday that keep your body and mind challenged. Inside-Out SUSTAINABLE Change the science Develop a mindset that supports a long-term, sustainable fitness lifestyle. Fresh Body Fit Mind is founded on two effective training methods; high intensity workouts, and twice-a-day training. HIGH INTENSITY TRAINING BENEFITS 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) Fresh Body Fit Mind training is successful in the long run because: o Less time is needed to train, so you can fit exercise into your busy daily schedule. o Workouts are short, sharp, and varied, making it easier to stay motivated and put in 0% effort during your entire workout. No more getting bored, fatigued and over it. o You train your WHOLE BODY in every workout, which means every muscle in your body is burning energy. You also build an all over even and balanced body shape. (1) Gibala et al. Physiological adaptations to low- volume, high intensity interval training in health and disease. Journal of Physiology. Mar 1, (Pt 5): (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, (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, (4) Trapp et al. The effects of high- intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity. Jan ,

Why Fresh Body Fit Mind Works TWICE A DAY TRAINING BENEFITS As well as increasing your fat burning potential during exercise, high intensity training boosts your metabolism in the hours AFTER your

19 Why Fresh Body Fit Mind Works TWICE A DAY TRAINING BENEFITS 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 Day VS TWICE a Day Exercise: AM workout PM workout Energy expended per hour (cal/kj) 6am 7am 8am 9am am 11am 12pm 1pm 2pm 3pm 4pm 5pm 6pm 7pm 8pm High Intensity workouts around 20 minutes long (exactly like your Fresh Body Fit Mind workouts), allow you to stay focused and committed. You are more likely to train harder and the time you put into your workouts becomes way more effective, 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 react to that stimulus, and then a second dose of training to stimulate the body again. Small and consistent effort towards your training paired with essential recovery is what creates steady progress and lasting results. This is smart training. (5) Talanian et al. Two weeks of high- intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology. Apr (4) (6) Little, J. P. et al. A practical model of low- volume high- intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. The Journal of Physiology.Mar (6)

20 Fresh Body Fit Mind Results Whole body fat loss Tone and shape muscles Increase lean muscle mass Improve cardio fitness Boost metabolism More energy throughout the day Better skill & coordination Improved sport performance Learn regular training habits and routine Positive mindset Meet like minded people Reliable easy access workouts (travel friendly, busy schedules, no equipment, small workout area, reuse and repeat for years!)

BONUS INDOOR MOVE WORKOUTS

BONUS INDOOR MOVE WORKOUTS BONUS INDO MOVE WKOUTS Fitness is about moving to the rhythm of your own body, not someone elses. Find what makes you want to MOVE with desire, excitement, and passion! Your Indoor MOVE Guide Hi Fam! Welcome