FBFM+Pre+Training

7/26/2019 FBFM+Pre+Training

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FRESH BODY FIT MIN7 DAY | PRE TRAINING

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

PM

MYSESSION

STRETCH &RECOVERY

REST REST REST REST

CIRCUITCARDIOCIRCUITCIRCUIT

CORECIRCUIT CIRCUITAM

REST


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Hi Guys

Welcome to FRESH BODY FIT MIND Pre Training! Im really excited to introduceyou 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 . Aswith any new type of exercise, its important to introduce yourself progressively. Ihave 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 20minworkouts work, and also see where youre fitness is at.NOTE: This doesnt mean Pre Training is not challenging!! It just means you have less training load (fewer trainingsessions in the week etc.) Be ready to get your sweat on at every session!

Dont feel pressured to be at a certain level of fitness, or feel expected toperform every workout flawlessly. Pre Training and FBFM is for all levels offitness! There are absolute fitness beginners all the way up to elite athletes doingFBFM. It is one of the very few training programs that molds to your level offitness and keeps challenging you, as you get fitter and stronger! The mostimportant thing about FBFM is that you are working out to YOUR potential (:

The awesome thing about this week isthat, just like FBFM you need virtually nospace, no equipment, and can take theseworkouts ANYWHERE! (even in the hotelroom on holiday!)Oh, and whats evenbetter is that you will get an amazingworkout experience in only 20minutes!

This is your insight into effective andexciting training that works around yourbusy life!

Are you ready to get Pre Training?!

x


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For the next 7days, your training is perfectlymapped 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 dailyworkout for you to follow (included in this guide)

o Daily TUTORIAL VIDEOS from me that teachyou correct, safe, and effective technique.(You can access your videos from the email I have sent to you!)

o Special LIVE WORKOUT so we can do yourfirst workout together!! :D

What Do I Get With Pre Training?

This week, you will be training ONCE a day, while during the full 12week FBFM trainingprogram you are introduced to my unique scientifically proven twice-a-day training method!I created the FBFM training guide because it worked for me, and thousands of my clients,athletes, and Fit Family around the world.

What does this mean? You DOUBLE your metabolism boost and fitness effects!FBFM workouts are only 20min long, which means a maximum of 40 minutes total workout

time on any day (So much less than the typical hour!) YAY!

Pre Training Schedule

Week 5 FBFM Schedule This is an example of one week of full FBFM training.Each week is unique; you will never do the same week ofworkouts twice!

You will learn and master the 20min FBFM circuit workoutthis week! PLUS you have 2 special focus workouts (Core &Cardio)

FBFM training is incredibly successful because you workoutin your MOST EFFECTIVE training zone twice in a day.


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Although there are specific exercise directions, these should never be overruled by advice andguidance 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 personalfeelings, over anything in this guide.

Remember, if at ANY time you feel my guidance, a particular exercise or workout is notappropriate for you, do not do it. Nobody understands your body better than you, right!

AM I READY FOR PRE TRAINING?Checklist of COMPULSORY minimum fitness requirements before starting

Fresh Body Fit Mind Pre Training:

O I have AT LEAST completed general walking/jogging fitness in the last 3 months.

O I have a basic understanding of exercise and movement, and know my physical limits.

O I do not have any current injuries or illnesses that affect my ability to exercise at fullcapacity.

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.


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FRESH BODY FIT MINDPre Training


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WARM UP:00 4:00

REST 5:00 16:00

PRE TRAINING

STRETCH

10SQUATS

10SUMO DROP

SQUATS

10FROGGERS

100SKIPPING /

HIGH KNEES

50SHUFFLES

5PLANK TO

DOWN DOG

50BUTT KICKS

5BURPEES

10SIT UPS

10LEG LOWERS

10PLANK

KNEE TAPS

5:00 15:00

REST :00 5:00

16:00 20:00 CORE

PRE 1

COOL DOWN

DAY

END OF TODAYS WORKOUT

OR


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WARM UP:00 4:00

COOL DOWN STRETCH

REST 5:00 16:00

CORE

5:00 15:00

REST :00 5:00

PRE 2

MOVE SePRE TRAINING

20CROSS OVERS

10 ALTERNATELONG LUNGE

20SKIPPING /

HIGH KNEES

10ELBOW PLANK

ALTERNATE LEG LIFTS

DAY

OR


ALTERNATE SIDES

20SHUFFLES

10BURPEES

10SQUAT

JUMPS

10LYING

SIT UPS

20MOUNTAIN

CLIMBERS

20BUTT KICKS

16:00 20:00

30secELBOW

FRONT PLANK

30secELBOW

SIDE PLANK (L)

30secELBOW

FRONT PLANK

30secELBOW

SIDE PLANK (R)


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REST 5:00 16:00

PRE TRAINING

10TOE TOUCHES

20MOUNTAIN

CLIMBERS

10BUTT KICKS

10SIDE ELBOW

PLANK HIP LIFTS (L)

10SIDE ELBOW

PLANK HIP LIFT (R)

50HIGH KNEES

10ELBOW PLANK

ALTERNATE LEG LIFTS

WARM UP:00 4:00

5:00 15:00

REST :00 5:00

16:00 20:00 CORE

PRE 3 (CORE)

COOL DOWN STRETCH

DAY

30BICYCLE

5BURPEES


OR

10L : 10RKNEELING

FIRE HYDRANT

10L : 10RKNEELINGLEG LIFTS


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REST 5:00 16:00

COOL DOWN STRETCH

5:00 15:00

REST :00 5:00

PRE 4

PRE TRAINING DAY

SQUATS

10 WIDE LEG

GROIN LUNGE

10SKIERS

10PLANK

KNEE TO ELBOW

10STANDING

X TOE TOUCH

10SIDE CRUNCH

(L)

ALTERNATE SIDES


10SIT UPS

16:00 20:00 CORE

WARM UP:00 4:00

PRE TRAINING DAY

FROGGERS THE PYRAMID

10 REPS 1 REP

Work your way from 10 reps of each exercise all the wayto 1 rep, alternating as you gofor example:

10 BURPEES10 TOE TOUCHES9 BURPEES9 TOE TOUCHES8 BURPEES8 TOE TOUCHES765432...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.

10SIDE CRUNCH

(R)

ALTERNATE SIDES


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COOL DOWN STRETCH

WARM UP:00 4:00

PRE TRAINING DAY


C I R C U I T 1

REST 2:00 13:00

20secHIGH KNEES

20secPLANK

JUMP OUT

40SHUFFLES

20UPPER BODY

ROTATION

30MOUNTAINCLIMBERS

10ELBOW PLANK

HIP DROPS

REST :00 5:00

20secREST

20secBURPEES

20secSUMO SQUATS

20secREST

Pre Training 5Complete Circuit 1 SEVEN times (each circuit takes 1min so you will be working from 5:00 12:00)

Take 1min REST (12:00 13:00).Complete Circuit 2 SEVEN times (so you will be working from 13:00 20:00)

13:00 20:00 CIRCUIT 2

C I R C U I T 2

5:00 12:00 CIRCUIT 1

OR


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RECOVERY:00 60:00

PRE TRAINING DAY

Welcome to Recovery Day! I have scheduled in your recovery because the time to spendlooking 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.

GROW new muscle and improve systems like metabolism, breathing, endurance,and energy production.

AVOID INJURY / ILLNESS (muscles, joints, ligaments, and you immune system canrepair and refresh).

RESET your mind so you are mentally ready and excited to get back into hard

training!

A rested body trains more effectively. This means better, longer lasting results!

It is very important to spend time today incorporating recovery techniques (30min-1hr).Foam roller, massage, sauna, ice bath, meditation, gentle yoga, and a long, full body

stretch are all great ways to rejuvenate your muscles, joints, and body systems.

This is your final step to get FBFM ready! :D

How recovery helps improve your fitness results:


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CONGRATULATIONS! You have completed my FBFM Pre Training!!

This is only a snippet of what it means to be a part of the Fresh Body Fit Mind family

New workouts, every week, for 12 weeks!HIIT CIRCUITS : MOVE SESSIONS : TEST WORKOUTS : REBUILD WEEKS and mo

Connect to a WORLDWIDE fitness community!Chat, share, and experience your fitness journey with an amazing supportive group ofpeople just like you! Access the Members Area anytime, where I pop in for a chat too!

Unique weekly videos from me! Ill help you stay on track and share my fitness secrets! Technique tutorials, discussions

about common fitness hurdles, and more LIVE workouts!!

You are a FBFM Member for life! All updates and bonus material for FBFM are yours FREE!! I regularly add extras and

work to continually provide the best FBFM experience for you, my fit fam!

You can instantly join me and the fit fam any time (:Head over to my website if you need any more info and check the #freshbodyfitmind hashtag on

Instagram to see what the fam gets up to!

www.amandabisk.com/freshbodyfitmind

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FBFM+Pre+Training