FRESH BODY FIT MIND

7 DAY | PRE TRAINING

Day 1

AM

PM

CIRCUIT

REST

Day 2

CIRCUIT

REST

Day 3

Day 4

Day 5

CORE

CIRCUIT

CARDIO

CIRCUIT

REST

REST

CIRCUIT

REST

Day 6

Day 7

MY
SESSION

STRETCH &
RECOVERY

Hi Guys !
Welcome to FRESH BODY FIT MIND Pre Training! Im 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, its 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 youre fitness is at.
NOTE: This doesnt 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!

Dont 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 whats even
better is that you will get an amazing
workout experience in only 20minutes!
This is your insight into effective and
exciting training that works around your
busy life!
Are you ready to get Pre Training?!

ab x

What Do I Get With Pre Training?

For the next 7days, your training is perfectly
mapped out for you!

FBFM Pre Training includes:

o TRAINING GUIDANCE from me every day
this week (Full 7days).
o Step-by-step VISUAL GUIDE of each daily
workout for you to follow (included in this guide)
o Daily TUTORIAL VIDEOS from me that teach
you correct, safe, and effective technique.
(You can access your videos from the email I have sent to you!)

o Special LIVE WORKOUT so we can do your

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

Pre Training Schedule

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

Week 5 FBFM Schedule

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

FBFM training is incredibly successful because you workout

in your MOST EFFECTIVE training zone twice in a day.
What does this mean? You DOUBLE your metabolism boost and fitness effects!
FBFM workouts are only 20min long, which means a maximum of 40 minutes total workout
time on any day (So much less than the typical hour!) YAY!

How to follow the FBFM 20min workout!

All you need is a stopwatch/timer, a copy of your workout, and 2m x 2m of space.
Start the timer, follow each section of your workout, when the timer hits
20min..youre done!
TIME: The time you START and STOP this section of
your workout (shown on your stopwatch).

REPETITIONS (REPS):
The total number of
times you perform the
movement.
(eg. 50reps will equal 25
on each side)

EXERCISE: The exercise y ou need to

complete (instructional pictures are below).

*There are full tutorial videos from me each

day of Pre Training to help you perform the
exercises correctly.

ROUNDS: Complete the

exercises from LEFT to RIGHT.
When you complete all of them,
you have completed 1 ROUND
of exercises.

See how many rounds you can

do in the allocated time.

SECTION: The next part of your

workout, to be done during the
allocated time on the left.

END: This lets you know that there are no

more activities or workouts for the day. R est
and prepare for tomorrow!
(Especially important for full FBFM training
when you train 2 x per day (:

AM I READY FOR PRE TRAINING?

Checklist of COMPULSORY minimum fitness requirements before starting
Fresh Body Fit Mind Pre Training:
O I have AT LEAST completed general walking/jogging fitness in the last 3 months.
O I have a basic understanding of exercise and movement, and know my physical limits.
O I do not have any current injuries or illnesses that affect my ability to exercise at full
capacity.
O If I have had to stop exercise in the last 6 months because I have been injured or unwell,
I have been cleared by a medical professional to return to exercise.
O If I am worried about my abilities or have specific fitness requirements, I have seen a
medical and fitness professional that can recommend suitable exercise.

Although there are specific exercise directions, these should never be overruled by advice and
guidance given to you for your own personal exercise and health needs. Please make sure you
meet the minimum fitness requirements, and trust personal medical advice and your own personal
feelings, over anything in this guide.
Remember, if at ANY time you feel my guidance, a particular exercise or workout is not
appropriate for you, do not do it. Nobody understands your body better than you, right!

FRESH BODY FIT MIND

Pre Training

PRE TRAINING

0 :00 4 :00

WARM UP

50

50

BUTT KICKS

PLANK TO
DOWN DOG

SHUFFLES

4 :00 5 :00

REST

5 :00 1 5:0 0

PRE 1

10

10

SQUATS

10

SUMO DROP
SQUATS

FROGGERS

BURPEES

100

SKIPPING /
HIGH KNEES

OR

1 5:0 0 1 6:0 0

REST

1 6:0 0 2 0:0 0

CORE

10

SIT UPS

COOL DOWN

10

LEG LOWERS

STRETCH
END OF TODAYS WORKOUT

10

PLANK
KNEE TAPS

DAY 1

PRE TRAINING

DAY
2
MOVE
Session

0 :00 4 :00

WARM UP

10

20

ALTERNATE
LONG LUNGE

CROSS OVERS

10

20

ELBOW PLANK
ALTERNATE LEG LIFTS

SKIPPING /
HIGH KNEES

OR
ALTERNATE SIDES

4 :00 5 :00

REST

5 :00 1 5:0 0

PRE 2

20

SHUFFLES

10
BURPEES

1 5:0 0 1 6:0 0

REST

1 6:0 0 2 0:0 0

CORE

30sec

ELBOW
FRONT PLANK

COOL DOWN

20
BUTT KICKS

30sec

ELBOW
SIDE PLANK (L)

10
SQUAT
JUMPS

30sec

ELBOW
FRONT PLANK

STRETCH
END OF TODAYS WORKOUT

20

MOUNTAIN
CLIMBERS

10
LYING
SIT UPS

30sec

ELBOW
SIDE PLANK (R)

PRE TRAINING

0 :00 4 :00

WARM UP

10

10

50

SIDE ELBOW
PLANK HIP LIFTS (L)

BUTT KICKS

HIGH KNEES

10
SIDE ELBOW
PLANK HIP LIFT (R)

OR

4 :00 5 :00

REST

5 :00 1 5:0 0

PRE 3 (CORE)

20

30

MOUNTAIN
CLIMBERS

BICYCLE

1 5:0 0 1 6:0 0

REST

1 6:0 0 2 0:0 0

CORE

10L : 10R

KNEELING
FIRE HYDRANT

COOL DOWN

10

TOE TOUCHES

BURPEES

10

ELBOW PLANK
ALTERNATE LEG LIFTS

STRETCH
END OF TODAYS WORKOUT

10L : 10R
KNEELING
LEG LIFTS

DAY 3

PRE TRAINING
TRAINING
PRE

0 :00 4 :00

WARM UP

10

10

STANDING
X TOE TOUCH

4 :00 5 :00

REST

5 :00 1 5:0 0

PRE 4

10

PLANK
KNEE TO ELBOW

SKIERS

ALTERNATE SIDES

ALTERNATE SIDES

WIDE LEG
GROIN LUNGE

THE PYRAMID

SQUATS

FROGGERS

10

10 REPS

1 REP

Work your way from 10 reps of each exercise all the way
to 1 rep, alternating as you gofor example:
10 BURPEES
10 TOE TOUCHES
9 BURPEES
9 TOE TOUCHES
8 BURPEES
8 TOE TOUCHES
76 54 32...1

If you make it to 1 rep, work your way back up to 10 reps!

You have 10 minutes to get through as much as you can.

1 5:0 0 1 6:0 0

REST

1 6:0 0 2 0:0 0

CORE

10

SIT UPS

COOL DOWN

10

SIDE CRUNCH
(L)

STRETCH
END OF TODAYS WORKOUT

10

SIDE CRUNCH
(R)

DAY 44
DAY

PRE TRAINING

0 :00 4 :00

WARM UP

30

40

20

MOUNTAIN
CLIMBERS

SHUFFLES

4 :00 5 :00

UPPER BODY
ROTATION

10
ELBOW PLANK
HIP DROPS

REST
Pre Training 5

Complete Circuit 1 SEVEN times (each circuit takes 1min so you will be working from 5:00 12:00)
Take 1min REST (12:00 13:00).
Complete Circuit 2 SEVEN times (so you will be working from 13:00 20:00)

CIRCUIT 2

CIRCUIT 1

5 :00 1 2 :0 0

CIRCUIT 1

20sec

HIGH KNEES

20sec

PLANK
JUMP OUT

20sec
REST

OR

1 2:0 0 1 3 :0 0

REST

1 3:0 0 2 0:0 0

CIRCUIT 2

20sec

BURPEES

COOL DOWN

20sec

SUMO SQUATS

STRETCH
END OF TODAYS WORKOUT

20sec
REST

DAY 5

PRE TRAINING

DAY 6

0 :0 0 6 0:0 0

MY SESSION

Fresh Body Fit Mind is all about creating a healthy and positive relationship
with exercise (:

When I created the FBFM guide, I wanted you to have the chance to do
things that you really enjoy and be able to incorporate them into the
structure of training I have given you.
During the 12 weeks of full FBFM training, there is a special session each
week called a MY Session. This is your chance to get out and be active
with any activity of your choice!
I have seen great MY Session ideas being shared by the FBFM fit fam!

MY Session Ideas!

Challenge yourself with a new fitness class,

Explore the outdoors on a hike with your friends,
Try a water sport like surfing or Stand Up Paddle Boarding,
Work on your skills with Judo or Karate,
Get speedy with some sprinting at the athletics track,
Find your inner athlete with a team sport or activity, or
Test yourself with a circus class or aerial yoga!

So today, I want you to give your body and mind a fun and refreshing
exercise experience. The most important thing about this session is to have
fun! (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.

We do not grow from the experiences we feel

comfortable with.
What makes us stronger, bolder, and more
alive are the experiences that give us
challenge and the feeling of the unexpected!
ab x

PRE TRAINING

0:0 0 6 0:0 0

RECOVERY

Welcome to Recovery Day! I have scheduled in your recovery because the time to spend
looking after, and rehabilitating your body is just as important than any other fitness
session you do!
Today is your chance to rest, refresh, and give back to your body and mind.

How recovery helps improve your fitness results:

GROW new muscle and improve systems like metabolism, breathing, endurance,
and energy production.
AVOID INJURY / ILLNESS (muscles, joints, ligaments, and you immune system can
repair and refresh).
RESET your mind so you are mentally ready and excited to get back into hard
training!
A rested body trains more effectively. This means better, longer lasting results!

It is very important to spend time today incorporating recovery techniques (30min-1hr).

Foam roller, massage, sauna, ice bath, meditation, gentle yoga, and a long, full body
stretch are all great ways to rejuvenate your muscles, joints, and body systems.

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

DAY 7

CONGRATULATIONS!

You have completed my FBFM Pre Training!!

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

New workouts, every week, for 12 weeks!

HIIT CIRCUITS : MOVE SESSIONS : TEST WORKOUTS : REBUILD WEEKS and more!

Connect to a WORLDWIDE fitness community!

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

Unique weekly videos from me!

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

ab x