FBFM+Pre+Training

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FRESH BODY FIT MIND

7 DAY | PRE TRAINING

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

PM

MY

SESSION STRETCH & RECOVERY

REST REST REST REST

CIRCUIT CIRCUIT _CIRCUITCORE CIRCUIT CARDIO _CIRCUIT

AM

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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 you’re fitness is at.

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!

Are you ready to get Pre Training?!

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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

What Do I Get With Pre Training?

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.

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 of workouts twice!

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

“FBFM training is incredibly successful because you workout

in your MOST EFFECTIVE training zone twice in a day.”

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TIME: The time you START and STOP this section of

your workout (shown on your stopwatch).

How to follow the FBFM 20min workout!

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.

REPETITIONS (REPS):

The total number of times you perform the

movement. (eg. 50reps will equal 25

on each side)

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 (:

EXERCISE: The exercise you 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.

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

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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!

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

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FRESH BODY FIT MIND

Pre Training

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WARM UP 0:00 – 4:00 REST 15:00 – 16:00

PRE TRAINING

STRETCH 10

SQUATS SUMO DROP 10

SQUATS 10 FROGGERS SKIPPING / 100 HIGH KNEES 50 SHUFFLES 5 PLANK TO DOWN DOG 50 BUTT KICKS 5 BURPEES 10

SIT UPS LEG LOWERS 10 PLANK 10

KNEE TAPS 5:00 – 15:00 REST 4:00 – 5:00 16:00 – 20:00 CORE PRE 1 COOL DOWN DAY 1

END OF TODAY’S WORKOUT

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WARM UP

0:00 – 4:00

COOL DOWN STRETCH

REST 15:00 – 16:00 CORE 5:00 – 15:00 REST 4:00 – 5:00 PRE 2 MOVE Session

PRE TRAINING

20 CROSS OVERS 10 ALTERNATE LONG LUNGE 20 SKIPPING / HIGH KNEES 10 ELBOW PLANK ALTERNATE LEG LIFTS

DAY 2

OR

ALTERNATE SIDES

20

SHUFFLES BURPEES 10 SQUAT 10

JUMPS 10 LYING SIT UPS 20 MOUNTAIN CLIMBERS 20 BUTT KICKS 16:00 – 20:00 30sec ELBOW FRONT PLANK 30sec ELBOW SIDE PLANK (L) 30sec ELBOW FRONT PLANK 30sec ELBOW SIDE PLANK (R)

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REST 15:00 – 16:00

PRE TRAINING

10 TOE TOUCHES 20 MOUNTAIN CLIMBERS 10 BUTT KICKS 10 SIDE ELBOW PLANK HIP LIFTS (L)

10

SIDE ELBOW PLANK HIP LIFT (R)

50

HIGH KNEES

10

ELBOW PLANK ALTERNATE LEG LIFTS

WARM UP 0:00 – 4:00 5:00 – 15:00 REST 4:00 – 5:00 16:00 – 20:00 CORE PRE 3 (CORE)

COOL DOWN STRETCH

DAY 3

30

BICYCLE

5

BURPEES

OR 10L : 10R KNEELING FIRE HYDRANT 10L : 10R KNEELING LEG LIFTS

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REST

15:00 – 16:00

COOL DOWN STRETCH

5:00 – 15:00 REST 4:00 – 5:00 PRE 4

PRE TRAINING

DAY 4 SQUATS 10 WIDE LEG GROIN LUNGE 10 SKIERS 10 PLANK KNEE TO ELBOW 10 STANDING ‘X’ TOE TOUCH 10 SIDE CRUNCH (L) ALTERNATE SIDES

10 SIT UPS 16:00 – 20:00 CORE WARM UP 0:00 – 4:00

PRE TRAINING

DAY 4

FROGGERS THE PYRAMID

10 REPS 1 REP

Work your way from 10 reps of each exercise all the way to 1 rep, alternating as you go…for example:

10 BURPEES 10 TOE TOUCHES 9 BURPEES 9 TOE TOUCHES 8 BURPEES 8 TOE TOUCHES 7…6…5…4…3…2...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.

10

SIDE CRUNCH (R) ALTERNATE SIDES

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COOL DOWN STRETCH WARM UP 0:00 – 4:00

PRE TRAINING

DAY 5

CI

RC

U

IT

1

REST 12:00 – 13:00 20sec

HIGH KNEES PLANK 20sec

JUMP OUT

40

SHUFFLES UPPER BODY 20

ROTATION 30 MOUNTAIN CLIMBERS 10 ELBOW PLANK HIP DROPS REST 4:00 – 5:00 20sec REST 20sec

BURPEES SUMO SQUATS 20sec 20sec 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)

13:00 – 20:00 CIRCUIT 2

CI

RC

U

IT

2

5:00 – 12:00 CIRCUIT 1 OR

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MY SESSION 0:00 – 60:00

PRE TRAINING

DAY 6

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!

• 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.

MY Session Ideas!

‘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

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RECOVERY

0:00 – 60:00

PRE TRAINING

DAY 7

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.

• 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

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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 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!

I’ll 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!