FRESH BODY FIT MIND

7 DAY | PRE TRAINING

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

CORE CARDIO
AM CIRCUIT CIRCUIT CIRCUIT CIRCUIT CIRCUIT
MY STRETCH &
SESSION RECOVERY

PM REST REST REST REST REST
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 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!

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!

So, 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 PDF guide)

o Daily TUTORIAL VIDEOS from me that teach

you correct, safe, and effective technique.

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!
Visit amandabisk.com to access your daily videos.

Go to Fit Family Members tab

Log in to FBFM Pre Training

Password: fbfmready
 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 you train for a
maximum of 40 minutes on any day (much less than the typical 1
hour daily workout!)



How to follow the FBFM 20min workout

1. All you need is a stopwatch/timer, a copy of your workout, and 2m x 2m of space,

2. Start the timer, follow each section of your workout (indicated in green),

3. When the timer hits 20min..youre finished!

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).

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.

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 FBFM 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!
WORKOUTS
SECTION
 PRE TRAINING DAY 1

0 :00 4 :00 WARM UP

50 5 50 5
SHUFFLES PLANK TO BUTT KICKS BURPEES
DOWN DOG

4 :00 5 :00 REST

5 :00 1 5:0 0 PRE 1

10 10 10 100
SQUATS SUMO DROP FROGGERS SKIPPING /
SQUATS HIGH KNEES

OR

1 5:0 0 1 6:0 0 REST

1 6:0 0 2 0:0 0 CORE

10 10 10
SIT UPS LEG LOWERS PLANK
KNEE TAPS

COOL DOWN STRETCH

END OF TODAYS WORKOUT

 PRE TRAINING DAY
MOVE 2
Session

0 :00 4 :00 WARM UP

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

OR

ALTERNATE SIDES

4 :00 5 :00 REST

5 :00 1 5:0 0 PRE 2

20 10 20 10 20 10
SHUFFLES BURPEES BUTT KICKS SQUAT MOUNTAIN LYING
JUMPS CLIMBERS SIT UPS

1 5:0 0 1 6:0 0 REST

1 6:0 0 2 0:0 0 CORE

30sec 30sec 30sec 30sec

ELBOW ELBOW ELBOW ELBOW
FRONT PLANK SIDE PLANK (L) FRONT PLANK SIDE PLANK (R)

COOL DOWN STRETCH

END OF TODAYS WORKOUT

 PRE TRAINING DAY 3

0 :00 4 :00 WARM UP

50 10 50 10
BUTT KICKS SIDE ELBOW HIGH KNEES SIDE ELBOW
PLANK HIP LIFTS (L) PLANK HIP LIFT (R)

OR

4 :00 5 :00 REST

5 :00 1 5:0 0 PRE 3 (CORE)

30 20 10 5
BICYCLE MOUNTAIN TOE TOUCHES BURPEES
CLIMBERS

1 5:0 0 1 6:0 0 REST

1 6:0 0 2 0:0 0 CORE

10L : 10R 10 10L : 10R

KNEELING ELBOW PLANK KNEELING
FIRE HYDRANT ALTERNATE LEG LIFTS LEG LIFTS

COOL DOWN STRETCH

END OF TODAYS WORKOUT

 PRE TRAINING
PRE TRAINING DAY 44
DAY

0 :00 4 :00 WARM UP

10 10 10 10
STANDING PLANK SKIERS WIDE LEG
X TOE TOUCH KNEE TO ELBOW GROIN LUNGE

ALTERNATE SIDES ALTERNATE SIDES

4 :00 5 :00 REST

5 :00 1 5:0 0 PRE 4

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

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 10 10
SIT UPS SIDE CRUNCH SIDE CRUNCH
(L) (R)

COOL DOWN STRETCH

END OF TODAYS WORKOUT

 PRE TRAINING DAY 5

0 :00 4 :00 WARM UP

40 30 20 10
SHUFFLES MOUNTAIN UPPER BODY ELBOW PLANK
CLIMBERS ROTATION HIP DROPS

4 :00 5 :00 REST

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

20sec 20sec 20sec

CIRCUIT 1

HIGH KNEES PLANK REST

JUMP OUT

OR

1 2:0 0 1 3 :0 0 REST
1 3:0 0 2 0:0 0 CIRCUIT 2

20sec 20sec 20sec

CIRCUIT 2

BURPEES SUMO SQUATS REST

COOL DOWN STRETCH

END OF TODAYS WORKOUT

 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 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.

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 DAY 7

0:0 0 6 0:0 0 RECOVERY

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.

This is your final step to get FBFM ready!

CONGRATULATIONS!
You have completed FBFM Pre Training!

This is only a snippet of what it means to be a part of the

Fresh Body Fit Mind family

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.

Read on to learn more about FBFM

 What Do I Get With FBFM?

New workouts, every week, for 12 weeks!

Never get bored with over 100 different workouts in 12 weeks. Youll start the
highly effective twice-a day-training style with HIIT CIRCUITS, MOVE SESSIONS,
TEST WORKOUTS, REBUILD WEEKS and more! Download FBFM on any device and
access it anytime. No monthly memberships, its yours to keep!

Connect to a WORLDWIDE fitness community

Chat, share, and experience your fitness journey with an amazing supportive group
of people from all over the world! Access the Members Area anytime, ask questions,
see how others are going with their guide, and you might see me having a chat too!

Unique videos and content from me

Instant access to the FBFM Members Area on my website, where you get exclusive
content including bonus guides, tutorial videos, discussions, and more LIVE

You are a FBFM Member for life

All updates and bonus material for each FBFM guide is yours FREE! I regularly add
extras and work to continually provide the best FBFM experience for you (:
 Why Fresh Body Fit Mind Works
the science

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.

HIGH INTENSITY TRAINING BENEFITS

Short, high intensity workouts offer a potent
and time effective way to improve whole body
fitness, muscle strength, and body composition
(better known as being lean and toned).(1)(2)
Even compared with traditional long, low
intensity forms of exercise, like jogging and
walking, high intensity training has been shown
to not only be easier to commit to, but have
better and longer lasting fitness and health
results. (3)

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 Workouts are short, sharp, and varied, making it easier to stay

motivated and put in 100% effort during your entire workout. No
more getting bored, fatigued and over it.

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

TWICE A DAY TRAINING BENEFITS

As well as increasing your fat burning potential during exercise, high intensity
training boosts your metabolism in the hours AFTER your training.(5) With this
significant boost in your bodys ability to burn energy, you will be increasing
your fat burning potential during your regular day to day activities. This is
where twice a day training really gets results. Fresh Body Fit Mind will boost
your metabolism twice during the day, keeping your resting metabolism
higher, and turning you into a fat burning powerhouse!

Metabolism Effects With ONCE a Day VS TWICE a Day Exercise:

AM workout PM workout

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.

Small and consistent effort towards your

training paired with essential recovery is
what creates steady progress and lasting
results. This is smart training.

(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.



Fresh Body Fit Mind Results

Whole body fat loss

Tone and shape muscles

Increase lean muscle mass

Improve cardio fitness

Boost metabolism

More energy throughout the day

Better skill & coordination

Improved sport performance

Learn regular training habits and routine

Positive mindset

Meet like minded people

Reliable easy access workouts

(travel friendly, busy schedules, no equipment, small workout area, reuse and repeat for years!)


www.amandabisk.com/freshbodyfitmind