BONUS INDOOR MOVE WORKOUTS
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1 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!
2 Your Indoor MOVE Guide Hi Fam! Welcome to your special release Indoor MOVE Guide! I have created this guide to complement everything in your full Fresh Body, Fit Mind program. I know sometimes outdoor workouts are just not possible pouring rain, extreme heat, no space outside, looking after the kids, these are all things that can get in the way. But, in true FBFM form we are about making OPPTUNITIES, not excuses, right?! So this is where this guide is going to help you! Each MOVE session is ideally about getting outside and enjoying your environment, so I definitely want you to try and get outdoors as much as you can. The running/walking aspect of the MOVE Session is a very important part of your training and results! These sessions help with recovery, balancing muscle tone, and keep your body athletic, not bulky. When you can t make it outdoors, you now have the option to do one of the workouts in this guide! Each Indoor MOVE Workout is written in a similar style to your AM and PM HIIT circuits however, you will notice that instead of lots of strength, the exercises are based around building your fitness and cardio endurance. You can mix and match the workouts however you like and choose any session of the six available workouts (don t feel like you need to do them in order! Oh and they are also perfect as part of your MY Session! Keep it up fam! Remember every opportunity to MOVE your body is a blessing! ab x ps. YOU my family, have been so amazing with sharing your FBFM journey all over the world! Seeing your comments, messages, pictures, and word of inspiration has been INCREDIBLE. I know many of you have connected with each other, finding workout buddies in different corners of the globe and doing the guide together :D THAT is why I love you! We are in this together, sharing every step, every rep, every deep breath along the way! x Share your FBFM journey! #freshbodyfitmi nd (: The FBFM family
3 Indoor MOVE Workout 1 ELBOW BUTT KICKS (L) CROSS OVERS (R) 5:00 15:00 ON THE MINUTE ON THE MINUTE Complete the below 5 exercise TWICE through. At the beginning of each minute, complete SQUATS, then finish the minute with your exercise. EG. At 5:00, do squats, then finish the minute with skipping/high knees. At 6:00, do squats, then finish the minute with butt kicks. At 7:00, do squats, then finish the minute with skiers.etc etc. *You should be moving for the entire minutes! BUTT KICKS SKIERS SHUFFLES MOUNTAIN 15:00 16:00 16:00 :00 CE SIT UPS HEEL TOUCHES HIP LIFTS (L) HIP LIFTS (R)
4 Indoor MOVE Workout 2 / SKIPPING ALTERNATE LONG LUNGE SHUFFLES TO DOWN DOG 5:00 :00 MINUTE MADNESS MINUTE MADNESS Complete the below 7 exercise TWICE through, doing each exercise for 1 minute each. After you complete BICYCLE, rest for, then repeat the circuit. / SKIPPING SQUATS BUTT KICKS / SKIPPING FROGGER STANDING X TOE TOUCH JUMP / SKIPPING BICYCLE R E S T
5 Indoor MOVE Workout 3 50 KNEE TO ELBOW + JUMP 50 BUTT KICKS ELBOW HIP DROPS 7 TIMES Complete Circuit 1 SEVEN times (each circuit takes so you will be working from 5:00 12:00) Take (12:00 13:00). Complete Circuit 2 SEVEN times (so you will be working from 13:00 :00) 5:00 12:00 CIRCUIT 1 CIRCUIT 1 REVERSE BURPEE SQUAT JUMP 12:00 13:00 13:00 :00 CIRCUIT 2 CIRCUIT 2 MOUNTAIN LUNGE SWITCH JUMPS
6 Indoor MOVE Workout 4 ELBOW ALTERNATE LEG LIFTS STANDING X TOE TOUCH JUMP 5:00 15:00 : 0 : 0 Complete this circuit as many times as you can in minutes (you will be working from 5:00 15:00). 0 BUTT KICKS SQUAT JUMPS 0 SHUFFLES 15:00 16:00 16:00 :00 CE CROSS 14 HIP LIFTS (L) 14 HIP LIFTS (R)
7 Indoor MOVE Workout 5 WIDE LEG GROIN LUNGE REVERSE BURPEE 2 BY 5 Complete as many rounds as you can of Circuit 1 in 5min (you will be working from 5:00 :00). Rest for (:00 11:00). Complete as many rounds as you can of Circuit 2 in 5min (11:00 16:00). 5:00 :00 CIRCUIT 1 CIRCUIT 1 KNEE TO ELBOW SQUATS 30 MOUNTAIN 40 HIGH KNEES :00 11:00 11:00 16:00 CIRCUIT 2 CIRCUIT 2 FROGGERS CROSSOVERS 30 SKIERS 40 BUTT KICKS 16:00 17:00 17:00 :00 DISH TUCK CE JUMP OUTS LYING SIT UPS
8 Indoor MOVE Workout 6 0:00 :00 ROUNDS ROUNDS Follow the rounds numbered 1-. Complete all rounds in min. SHUFFLES ELBOW CROSSOVERS CROSS KNEE TO ELBOW SQUATS LEG LIFT (L) BUTT KICKS JUMP OUTS REVERSE LEG LIFT (R) STANDING X TOE TOUCH JUMPS TABLE TOP TOE TOUCH SKIERS STAR STEP OUT ELBOW HIP DROPS BUSTER ELBOW
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EXAMPLE OF A SCHEDULE FOR PHASE 1
G E T T I N G S T A R T E D DAYS Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next workout would be day 1 again.
No equipment, no worries. Here is a list of over 100 bodyweight only workouts you can do when you're away from your training facility.
No equipment, no worries. Here is a list of over 100 bodyweight only workouts you can do when you're away from your training facility. Run 2 minutes, 50 air squats - 4 rounds. 10 push-ups 10 sit ups 10
Sculpt Sexy GLUTES & ABS
Sculpt Sexy GLUTES & ABS 10 Bodyweight Strength & Conditioning Moves for Your Stomach and Glutes by Bree Argetsinger aka The Betty Rocker www.thebettyrocker.com Page 1 Welcome Try this fun little glutes
THE AMSTERDAM THROWDOWN WODS & MOVEMENT BOOK
THE AMSTERDAM THROWDOWN WODS & MOVEMENT BOOK WOD 17.1 With a running clock for 16 minutes Minute 00:00 03:00: Find your 1RM Clean & Jerk Minute 03:00 13:00: 10 minutes AMRAP of... ELITE & MASTERS 2 Handstand