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FBFM 7 Day Pre Training
FBFM 7 Day Pre Training
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 your fitness level is.
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!
ab x
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.
Password: fbfmready
FBFM training is incredibly
successful because you workout
in your MOST EFFECTIVE training
zone twice in a day.
2. Start the timer, follow each section of your workout (indicated in green),
REPETITIONS
(REPS):
The
total
number
of
times
you
perform
the
movement.
(eg.
50reps
will
equal
25
on
each
side)
ROUNDS:
Complete
the
*There
are
full
tutorial
videos
from
me
each
exercises
from
LEFT
to
RIGHT.
day
of
Pre
Training
to
help
you
perform
the
When
you
complete
all
of
them,
exercises
correctly.
you
have
completed
1
ROUND
of
exercises.
See
how
many
rounds
you
can
do
in
the
allocated
time.
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.
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!
WORKOUTS
SECTION
PRE TRAINING DAY 1
0 :00 4 :00 WARM UP
50 5 50 5
SHUFFLES PLANK TO BUTT KICKS BURPEES
DOWN DOG
10 10 10 100
SQUATS SUMO DROP FROGGERS SKIPPING /
SQUATS HIGH KNEES
OR
10 10 10
SIT UPS LEG LOWERS PLANK
KNEE TAPS
20 10 20 10
CROSS OVERS ALTERNATE SKIPPING / ELBOW PLANK
LONG LUNGE HIGH KNEES ALTERNATE LEG LIFTS
OR
ALTERNATE SIDES
20 10 20 10 20 10
SHUFFLES BURPEES BUTT KICKS SQUAT MOUNTAIN LYING
JUMPS CLIMBERS SIT UPS
50 10 50 10
BUTT KICKS SIDE ELBOW HIGH KNEES SIDE ELBOW
PLANK HIP LIFTS (L) PLANK HIP LIFT (R)
OR
30 20 10 5
BICYCLE MOUNTAIN TOE TOUCHES BURPEES
CLIMBERS
10 10 10 10
STANDING PLANK SKIERS WIDE LEG
X TOE TOUCH KNEE TO ELBOW GROIN LUNGE
THE PYRAMID
FROGGERS SQUATS
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 FROGGERS
10 SQUATS
9 FROGGERS
9 SQUATS
8 FROGGERS
8 SQUATS
7 6 5 4 3 2...1
10 10 10
SIT UPS SIDE CRUNCH SIDE CRUNCH
(L) (R)
40 30 20 10
SHUFFLES MOUNTAIN UPPER BODY ELBOW PLANK
CLIMBERS ROTATION HIP DROPS
Pre Training 5
Complete Circuit 1 7 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 7 times (so you will be working from 13:00 20:00)
5 :00 1 2 :0 0 CIRCUIT 1
OR
1 2:0 0 1 3 :0 0 REST
1 3:0 0 2 0:0 0 CIRCUIT 2
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.
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.
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.
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
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.
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 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,
2012.
590(Pt
5):
1077-1084.
(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, 151160.
(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, 378385.
(4)
Trapp
et
al.
The
e ffects
of
high-intensity
intermittent
e xercise
training
on
fat
loss
and
fasting
insulin
levels
of
young
women.
International
Journal
of
Obesity.
Jan
2008.
32,
684691.
Why Fresh Body Fit Mind Works
Energy
expended
per hour
(cal/kJ)
6am 7am 8am 9am 10am 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.
(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
2007.
102(4).
1439-1447.
(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
2010.
588
(6).
1011-1022.
Boost metabolism
Positive mindset
www.amandabisk.com/freshbodyfitmind