Professional Documents
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This%book%is%dedicated%to%you.%
In%turning%this%page%you%have%made%a%promise%to%yourself%and%to%me.%%
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Promise:%
I%will%get%the%most%out%of%my%self.%%
I%will%stop%making%excuses.%%
I%will%focus%on%the%positives%in%my%life,%not%the%negatives.%
I%will%make%my%own%mind%up.%
I%will%accept%responsibility%over%my%thoughts%and%actions.%%
I%will%take%charge%over%the%direction%of%my%life.%
%I%will%believe%in%and%stay%committed%to%my%goals.%%
I%will%pick%myself%up%when%times%get%tough,%I%will%believe%in%myself,%move%forward%and%never%
look%back.%
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ABOUT Amanda Bisk
Amanda is a qualified exercise physiologist, sport scientist, personal trainer, elite athletics coach, cross
fit coach, gymnastics coach and yoga instructor. She has more than 10 years practical experience in
fitness and health, including training clients and athletes in exercise performance, weight loss & body
toning, exercise rehabilitation and fitness for lifestyle enhancement.
During her elite athletic career, Amanda was strongly passionate about continuing her
education after high school. While committing to full time training, she also completed
full time study at university and part time work as a personal trainer and athletics coach.
Since 2004 Amanda not only continued to guide athletes in sport, but she started to
work with general populations in fitness and health. This included personal training,
exercise rehabilitation, and educating on nutrition and healthy living. Her passion for
helping people to learn and experience a healthy active life grew from here.
After hitting an absolute low point in 2011, in 2012 Amanda decided to take charge of her life and her
health. She immersed herself in knowledge and experience in nutrition, various exercise and training
techniques, and recovery and rehabilitation (including yoga, meditation, and stress relief). It was
during this time she started to share her experience on social media. Her intention was to encourage a
positive, balanced, and healthy outlook on life, and to give people motivation, inspiration, and
education on how they could take charge of their own journey.
Amanda started to notice many people were itching to make a positive change in their life. Questions
and requests followed, about how she took the steps to recover from chronic fatigue, how she kept fit
and flexible, and how she stayed positive and motivated. Because of the overwhelming number of
people asking for help and guidance, Amanda released her first online guide Secrets to Stress Less,
Reenergize, and Feel Refreshingly
Flexible (her stretching guide), and her
online yoga video series Yoga House.
These projects were a medium to share
her knowledge about yoga, stretching,
and recovery techniques in detail.
Sh aring a new ty p e of fit
It is only since 2014 that Amanda has been able to return to intense
training and exercise, a three-year journey of building herself back up to
full health and fitness.
Over the last few years she has been committed to learn and experience
as much as she can from the fitness and health industry. This includes
coaching elite athletics at the Western Australian Institute of Sport,
gaining her yoga teacher qualification and teaching yoga, leading
workshops and community events, and coaching cross fit.
Her vision for fitness and health is based on balance. Being open to all
forms of exercise, nourishing your body with a variety of healthy and fresh
food, and building a strong sense of confidence, pride and love toward
yourself and others. Amandas passion is to share what she has learnt and
experienced, in the hope of educating and empowering people to lead
Visiting schools in rural Australia their own healthy and happy life.
The body can only achieve what the mind thinks it can
All exercises, tips, techniques, and advice in this guide are the
culmination of knowledge learnt from Amandas experience as an athlete,
Handstand workshop in Melbourne coach, trainer, and student. There are no third parties, Amanda has
written, designed, and compiled this entire guide (with the help of her
partner Adam, who has helped with photography, design, and editing).
If you would like to find out more about Amandas current and future
projects and events, or information on fitness, yoga, nutrition & health
please visit her
Website amandabisk.com
Teaching 300 yogis on Bondi Beach
Instagram instagram.com/amanda bisk
! Facebook facebook .com/amandabi skfitness
Hi Guys!
Im so excited for you to join me on this 12-week adventure! Not only will you have the
tools to transform your body, you will also learn and master the mindset to accomplish the
freshest and fittest you yet!
This is not a fad workout program. Fresh Body. Fit Mind. is the result of my experience as
an international level athlete, elite coach, personal trainer, and exercise physiologist. The
exercises and training structure you will learn here has been trialed and tested for fitness
and weight loss, all the way to elite athlete performance.
I have spent the last year perfecting this brand new, revolutionary way to train. After
retiring from elite sport, I was finding it hard to balance full time work, part time study,
family time, a social life AND on top of that, daily workouts. Coming from an environment
where your life is organized around your workouts, I needed workouts that could fit around
my life. I wanted training that was time friendly, efficient, and that could still give me that
lean, strong and athletic body I had when I was training up to 30 hours a week.
Lets do this!
ab x
Before You Start Fresh Body Fit Mind
This program is designed for those people with a basic level of fitness.
Fresh Body Fit Mind is based on high intensity training, including explosive jumping, running and weighted
exercises. This form of training should only be performed after building general fitness and exposing your
body to a variety of different movement and exercise activities.
High intensity exercise requires increased levels of energy, awareness and demand on your body. You should
feel you are physically and mentally prepared to take on increased frequency and intensity of training
compared to your current exercise routine.
Along with general fitness, Fresh Body Fit Mind training should only be performed if you are free from injury
and illness. This program is not designed for specific exercise prescription or rehabilitation. If you are unsure of
your abilities or believe you have specific fitness and health needs or concerns, you must see a medical AND
exercise specialist in person before undertaking any fitness program.
AM I READY?
Checklist of COMPULSORY minimum fitness requirements before
starting Fresh Body Fit Mind:
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.
As with any lifestyle and health change, YOU should feel 100% comfortable and ready to commit to it. This
also stands true at any stage during the change. If at ANY time you feel specific advice or guidance is not
appropriate for you, do not do it. Nobody understands your body and mind better than you.
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.
FRESH BODY. FIT MIND.
Fitness is not solely defined by the physical looks and capabilities of your body.
Its knowing you have the strength, determination, and commitment to live a life you are proud of.
WHAT is My Training Method?
Fresh Body Fit Mind is based on short high intensity workouts, twice a day.
MOVE (2 0 mi nu tes)
This stands for More Outdoor Variety Exercise. MOVE workouts are designed to be done outdoors,
incorporating walking, jogging, sprinting, stairs, hills, and more.
Some days it will be tough to workout outdoors, especially in winter! Make an effort to do an indoor alternative,
like the treadmill, sport, skipping, yoga/workout class, or re-do a circuit from the week. Just get moving!
You will also do each TEST workout 3 times during the 12-week Fresh Body Fit Mind training program. This
means you can challenge yourself to beat your last performance and track how you are improving.
Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 Wk 9 Wk 10 Wk 11 Wk 12
TEST 1 2 3 4 1 2 3 4 1 2 3 4
The length of your workout is up to you. 1 hour is a good timeframe to aim for (:
Your 12-Week Training Schedule
During your 12-week Fresh Body Fit Mind training, you
will workout a different way each day.
Train SMART
Shorter workouts that get you better results, faster!
Stay MOTIVATED
New daily workouts that give you variety and keep your body and mind challenged.
Fresh Body Fit Mind uses time effective training to achieve maximal fitness, body toning, and weight loss
results. It is founded on two effective training methods; high intensity workouts, and twice daily training.
S tu die s
Two test groups, including a short high intensity training
group and traditional endurance training group
recorded similar improvements in fitness, muscle
strength and fat loss when tested over two weeks.(3) This
is incredible, given the fact that the time spent training
by the short high intensity group was up to 90% LESS
than the endurance group! (1)
(1)!Gibala!et!al.!Physiological!adaptations!to!low8volume,!high!intensity!interval!training!in!health!and!disease.!Journal(of(Physiology.!Mar!1,!2012.!590(Pt!5):!107781084.!
(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!effects!of!high8intensity!intermittent!exercise!training!on!fat!loss!and!fasting!insulin!levels!of!young!women.!International!Journal(of(Obesity.!Jan!2008.!32,!684691.!
TWI CE A DAY TR AINING BENE FI TS
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!
Energy
expended
per hour
(cal/kJ)
6am 7am 8am 9am 10am 11am 12pm 1pm 2pm 3pm 4pm 5pm 6pm 7pm 8pm
Keeping your motivation, attention, and effort on max for a full hour (or sometimes more) is tough, even for
the most elite and well trained athletes! I know that when I work away at an hour-long training session I begin
to hit a wall towards to last half, and I just find it hard to put in 100% till the end.
(5)!Talanian!et!al.!Two!weeks!of!high8intensity!aerobic!interval!training!increases!the!capacity!for!fat!oxidation!during!exercise!in!women.!Journal(of(Applied(Physiology.!Apr!2007.!102(4).!143981447.!
(6)!Little,!J.!P.!et!al.!A!practical!model!of!low8volume!high8intensity!interval!training!induces!mitochondrial!biogenesis!in!human!skeletal!muscle:!potential!mechanisms.!The(Journal(of(Physiology.Mar!2010.!588!(6).!
101181022.!
!
HOW to Use Fresh Body, Fit Mind
5 TIPS to help you train the Fresh Body Fit Mind way;
If you get to an exercise where the required repetitions is 10 and you can only do 2 at a time, thats ok, as long as you are still
working away, aiming to get the reps done. When your workout feels like an impossible obstacle, break it up, turn it into small
steps, and continue to move forward. Its pushing through the challenging moments that will bring you the biggest reward.
Feeling constantly fatigued, unmotivated or cranky, being excessively sore, niggling injury or illness, poor sleep or your
performance during workouts is getting worse are all signs that you may need to reduce your training load. Have a gentle MOVE
day (like a 20 minute walk), or a full recovery day.
Finding a training partner is not always easy, but dont feel like you are nutting through it alone!
Remember you have a HUGE community of people just like you! #abbodysquad on Instagram
and the Fresh Body, Fit Mind community at www.amandabisk.com, is your fit family (: You can
see what others are up to, share your own experience, and get daily inspiration and motivation.
I scroll through your #abbodysquad posts daily! YOU are my biggest inspiration!
Getting to Know Your Program
YOUR WEEK
At the beginning of each week you will have a weekly timetable. This is just a little reminder as to what
your next week of training will look like, including when you have twice a day training, when you have
circuits and MOVE sessions, and when you have recovery days. It is good to get into the habit of
getting to know your workouts BEFORE you do them. Get organized and have a plan of attack for
your week ahead!
Using a diary
Getting organized by writing and planning in a diary is
one of your most powerful tools for success. If you
dont have a diary, GET ONE! It doesnt have to be
flashy, you can even use a simple note pad.
You diary is also a great way to track your progress. Some circuits and all TEST workouts ask you to
write down times or rounds you have completed. Get into the habit of writing how you perform and
feel each workout! Acknowledge the hard work you have put in and be proud of what you have
achieved each day (:
!
YOUR DAY
Each day, your workout is summarised on a page (AM and
PM workouts have their own page each). This page has a
full rundown of what you need to do, from warm up to cool
down. An example of a circuit workout is on the right.
(There is a full guide on how to read these workouts on the
next page.)
6 12 6 12 6
BURPEES SQUATS PLANK DROP BICYCLE PUSHUP
TO ELBOWS
REPETITIONS:"The"
total"number"of"
times"you"perform"
the"movement." EXERCISE:"The"exercise"you"need"to"complete"
(all"have"pictures"below"them)."
ROUNDS:"Complete"the" "
exercises"from"LEFT"to" *I"recommend"my"instructional"video,"which"
RIGHT."When"you"complete" explains"every"exercise"in"the"Fresh&Body,&Fit&Mind&
all"of"them,"you"have"
OR
program."Watch"this"video"in"the"members"section"
completed"1"ROUND"of" on"my"website"BEFORE"you"start"WEEK"1."
exercises."See"how"many" www.amandabisk.com"
rounds"you"can"do"in"the"
allocated"time."
10 10 10
TOE TOUCHES SIDE CRUNCH SIDE CRUNCH
(L) (R)
END:"This"lets"you"know"that"there"are"
no"more"activities"or"workouts"for"the"
COOL DOWN STRETCH day."Rest"and"prepare"for"tomorrow!"
EQUIPMENT CHECKLIST
Essentials:
! Stopwatch / timer
Watch, stop watch, phone timer etc.
! Diary
! Drink Bottle
Some workouts:
! Skipping rope
Not necessary (you can opt to do another exercise), but a great fitness tool!
! Chair / Bench
Something strong enough to carry your bodyweight and that you will feel
comfortable jumping / stepping onto.
*Make a habit of understanding your workout, and knowing what equipment you will need BEFORE you start.
!
Stretching
Incorporating stretching into your daily workout routine is essential. As you increase your training
load during the Fresh Body Fit Mind program, you will put extra stress and demand on your body.
At the end of every workout, you will be encouraged to cool down with a stretch.
Stretching is a form of recovery for your body. Regular stretching is the key to keeping your body
healthy, prevent injury, and substantially improve your fitness results!
Why stretching is ESSENTIAL during Fresh Body Fit Mind traini ng:
O Reverses muscle and joint tension caused by high intensity exercise
O Prevents overuse injuries
O Improves your training technique
O Increases your range of movement, making some exercises easier
O Aids the muscle repair process
O Improves circulation and boosts metabolism
Pec
(chest)!
STRETCHES
Here are a few great stretches to do
everyday.
Calves &
Hamstrings
Hamstrings
Inner Hip & Groin
So, before you get started on your
Fresh Body Fit Mind journey
I need your help, together we can unite to make a difference, your task throughout the next
12 weeks is to inspire them to take action by sharing your journey with them. They want to
know why you started, how you started, what insecurities you have/had, what changes youve
experienced in your life, in your body, in the way you think, they want to see your progress!
They want to know why they should make the jump and take the adventure!
Share your journey, thoughts and emotions along the way. There is a girl or guy somewhere
out there in the world that feels the same way you did before you started. They have the same
questions, the same desires. Its time to unite together as one and help empower someone
else to take the journey and lead a healthier, happier lifestyle.
Trust me, sharing your journey just might change someones life forever, and even save
someones life!
!
CHECKPOINT BEFORE
!
This is your very first CHECKPOINT.
You will be encouraged to complete a CHECKPOINT at the end of each week. This will give you an
opportunity to keep track of your 12-week progress!
I dont believe in using body weight as an indicator of fitness. A fit, toned body with muscle and
strong bones will weigh more than excess fat. Having a visual tool to monitor the way your body
shape changes is a more accurate way of seeing your progress.
During the Fresh body Fit Mind program you will be taking progress photos of yourself at each
CHECKPOINT, as well as completing activities that you can write in your diary, which explore your
1 and the moment you decided to commit to a stronger, fitter, and more
confidant you!
Aim to take your photo at the same place (with the same lighting/mirror), and roughly the same
time (eg. Monday morning, before breakfast etc.).
!
This is your reason WHY you are making a positive life change.
eg. PROUD (I will commit to my goals and be proud of my hard work),
FAMILY (I will be a good example to those close to me,
STRONG (I am strong and I wont give up).
Choose a word (or sentence / quote) that inspires you, it can be the same word as a previous week, but it must be
100 10 10 10
SKIPPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW PLANK
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) HIP LIFTS (R)
OR
6 12 6 12 6
BURPEES SQUATS PLANK DROP BICYCLE PUSHUP
TO ELBOWS
OR
10 10 10
TOE TOUCHES SIDE CRUNCH SIDE CRUNCH
(L) (R)
60 10 4 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION
OR
Work your way from 15 reps of each exercise all the way
to 1 rep, alternating as you gofor example:
15 SQUAT JUMPS
15 PLANK KNEE TO ELBOW
14 SQUAT JUMPS
14 PLANK KNEE TO ELBOW
13 SQUAT JUMPS
13 PLANK KNEE TO ELBOW
12 ...111 098 76
*Write down your result so you can keep track of your progress (:
20min
POWER LONG WALK
WALK
Fast paced walk for 20 minutes.
40 10 40 10
HIGH KNEES PLANK KNEE SHUFFLES SKIERS
TO ELBOW
5 10 20 30 40
BURPEES SQUAT PRESS MOUNTAIN HEEL TOUCHES SKIPPING /
CLIMBERS HIGH KNEES
OR
10 10 10
LEG LOWERS LYING SIDE LYING SIDE
LIFTS (L) LIFTS (R)
40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING
CLIMBERS X TOE TOUCH
10 15 10 15 10
CHAIR PLANK CHAIR CHAIR CHAIR LYING CHAIR
KNEE TO ELBOW TOE TAPS PUSH UPS HIP LIFTS STEP UPS
ALTERNATE SIDES
10 10 10
REVERSE ELBOW PLANK CRUNCHES
CURL HIP DROPS
2min 10
WALK SQUATS 2 MINUTE SQUAT
60 10 4 10
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
*Write down your result so you can keep track of your progress (:
0 :00 1 :0 0 REST!
1 :00 6 :0 0 CORE! 5min PLANK CHALLENGE - Try to hold each plank for the entire 30sec (drop to knees if you need to).
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
100 10 10 10
SKIPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS (R)
OR
10 6 10 6 10
SUMO SQUATS BURPEES TOE TOUCHES PUSH UP CRAB WALKS
TWIST & REACH
ALTERNATE SIDES
10 20 20
LYING BICYCLE MOUNTAIN
SIT UPS CLIMBERS
60 10 4 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION
OR
50 10 50 10 50 10 50 10
SKIPPING / CRUNCHES BUTT SIDE ELBOW SKIPPING / SIDE ELBOW SHUFFLES FROGGERS
HIGH KNEES KICKS PLANK HIP LIFT HIGH KNEES PLANK HIP LIFT
(L) (R)
OR
20 20 20
PLANK CRUNCH HOLD LYING T
BACK TAPS LEG EXTENSION ARM LIFTS
1min WALK
1min JOG
20min
POWER
LONG WALK
WALK
40 10 40 10
HIGH KNEES PLANK KNEE SHUFFLES SKIERS
TO ELBOW
20 10 20 10
MOUNTAIN SQUATS STATIC L PUSH UPS
CLIMBERS CROSS OVERS
OR
10 10
10
ELBOW PLANK ELBOW PLANK
V UPS
LEG LIFTS (L) LEG LIFTS (R)
40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING
CLIMBERS X TOE TOUCH
100 10 20 10 20
SKIPPING / SQUAT SKIERS WALL SIT LYING
HIGH KNEES KICK BACK ARM LIFTS HIP LIFT KICKS
OR
20 20 20
STRAIGHT LEG ELBOW PLANK HEEL
BICYCLE HIP DROPS TOUCHES
2min 5
WALK BURPEES 2 MINUTE BURPEE
60 10 4 10
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
MAX OUT
This test is for time. Set a timer, and see how quickly you can finish 10 rounds!
*Write down your result so you can keep track of your progress (:
5 10 15 20
PUSH UPS SQUAT SIT UPS PLANK KNEE
JUMPS TO ELBOW
0 :00 1 :0 0 REST!
1 :00 5 :0 0 CORE!
10 10 10
LEG HOLLOW REVERSE
LOWERS ROCKS CURL
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
Positive Mind.
Strong Will.
Open Heart.
Your week ahead:!
100 10 10 10
SKIPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS (R)
OR
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 9!
5 10 5 10 5
BURPEES REVERSE REVERSE STAR PUSH UP
LUNGES BURPEES V UPS + EAR TAP
ALTERNATE SIDES
10 10 10
PLANK LYING SIT UP DISH
TWIST & REACH + TWIST TUCK
ALTERNATE SIDES
ALTERNATE SIDES
60 10 4 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION
OR
10 REPS 1 REP
Work your way from 10 rep 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
*Write down your result so you can keep track of your progress (:
20min
POWER LONG WALK
WALK
Fast paced walk for 20 minutes.
Unquestionable belief.
Unshakable confidence.
This week is rebuild week, which means you have an extra Recovery Day! This is your
chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING
CLIMBERS X TOE TOUCH
30 10 10 10 10
CHAIR MOUNTAIN CHAIR PLANK CHAIR CHAIR JUMP UPS / CHAIR
CLIMBERS KNEE TO ELBOW TRICEP DIPS STEP UPS SIT UPS
OR
OR
ALTERNATE SIDES
10 10 10
PLANK LEG PLANK LEG HOLLOW
CURL & EXTEND (L) CURL & EXTEND (R) ROCK
2min 10
WALK SQUAT 2 MINUTE SQUAT JUMPS
JUMPS
Fast paced walk for 20 minutes.
Every 2 minutes, complete 10 SQUAT JUMPS.
60 10 4 10
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
100s
This test is for time. Set a timer, and see how quickly you can finish 100 reps of each exercise!
*Write down your result so you can keep track of your progress (:
OR
0 :00 1 :0 0 REST!
1 :00 5:0 0 CORE!
10 10 10
PLANK SIDE SIDE
BACK TAPS CRUNCHES (L) CRUNCHES (R)
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
Dont be afraid to
express the way you feel.
Your happiness,
frustration,
fearcommunication is
key to understanding.
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
100 12 12 12
SKIPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS (R)
OR
12 6 12 6 12
SQUAT PRESS PLANK DROP WALL SIT WALK OUT MOUNTAIN
TO ELBOW ARM LIFTS PUSH UPS CLIMBERS
10 15 20
FROGGERS REVERSE STRAIGHT LEG
CURL BICYCLE
70 10 5 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION
OR
50 12 50 12 50 12 50 12
SKIPPING / REVERSE BUTT SQUAT SKIPPING / LYING SHUFFLE CRAB
HIGH KNEES LUNGES KICKS JUMPS HIGH KNEES HIP LIFTS WALKS
OR OR
ALTERNATE SIDES
12 12 12
LYING OVER HEAD DISH PLANK
ARM EXTENSION TUCK BACK TAPS
10 5 5
30
CROSS OVERS PLANK TO PLANK DROP
SHUFFLES
DOWN DOG TO ELBOW
10 20 10 20 60
FROGGERS BICYCLE OVER HEAD TABLE TOP SKIPPING /
REVERSE LUNGE TOE TOUCH HIGH KNEES
OR
ALTERNATE SIDES
20 10 10
STATIC L PLANK CURL PLANK CURL
CROSS OVERS & EXTEND (L) & EXTEND (R)
5min
JOG
5min 5min
JOG STRETCH
I see you.
ab x
Week 4: Day 3 AM Circuit
!
0 :00 4 :00 WARM UP
50 12 50 12
HIGH KNEES PLANK KNEE TO SHUFFLES SKIERS
ELBOW
30 20 10 8
BICYCLE PLANK KNEE SQUAT BURPEES
TO ELBOW KICK BACKS
12 12 12
V UPS SIDE ELBOW PLANK SIDE ELBOW PLANK
HIP LIFTS (L) HIP LIFTS (R)
40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING
CLIMBERS X TOE TOUCH
100 14 8 14 20
SKIPPING / REVERSE PUSH UP LEG SUMO SQUATS
HIGH KNEES LUNGE TWIST EAR TAPS LOWERS
OR
ALTERNATE SIDES
10 10 20
LYING PLANK ALTERNATE TOE TOUCH
SIT UPS ARM / LEG LIFTS CROSS OVERS
20 20 10 10
HIGH KNEES CROSS OVERS SKIERS STANDING
X TOE TOUCH
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 17 !
8 8 8 8 8
SUMO PUSH UP STATC STATIC PLANK
SQUAT JUMP TWIST & REACH LUNGE (L) LUNGE (R) SKIERS
ALTERNATE SIDES
8 8 8
LEG LOWER OBLIQUE OBLIQUE
+ REVERSE CURL SIT UPS (L) SIT UPS (R)
1min 2min
WALK JOG SPEED PLAY
1min WALK
2min JOG
Take a moment
tonight, before you nod
off to sleep, to
be proud of what you
have done today.
60 12 5 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
ROUNDS OF 60
This test is for time. Set a timer, and see how quickly you can finish 6 rounds!
*Write down your result so you can keep track of your progress (:
10 10 10 10 10 10
MOUNTAIN PUSH UPS HOLLOW SIT UPS SQUATS SQUAT
CLIMBERS ROCK JUMPS
OR
0 :00 1 :0 0 REST!
1 :00 6 :0 0 CORE!
15 15
ELBOW PLANK CRUNCHES
HIP DROPS
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
!
Week 5: Day 1 AM Circuit
! !
0 :00 4 :00 WARM UP
100 12 12 12
SKIPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS (R)
OR
100 20 10 20 10
SKIPPING / SQUATS PLANK DROP CRUNCH WALK OUT
HIGH KNEES TO ELBOW CROSS OVERS PUSH UP
OR
10 10 10
TOE TOUCHES LEG LOWER PLANK
+ REVERSE CURL SIDE STEPS
70 10 5 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION
OR
Work your way from 15 rep of each exercise all the way to
1 rep, alternating as you gofor example:
15 FROGGER
15 SUMO DROP SQUAT
14 FROGGER
14 SUMO DROP SQUAT
13 FROGGER
13 SUMO DROP SQUAT
12 ...111 098 71
*Write down your result so you can keep track of your progress (:
!
Week 5: Day 2 AM Circuit
! !
0 :00 4 :00 WARM UP
10 5 30 5
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW
14 6 14 6
REVERSE LUNGE WALK OUT SUMO PUSH UP
CROSS OVER DROP TO ELBOWS SQUAT JUMP + FROGGER
ALTERNATE SIDES
10 10 10
CRUNCH HOLD PLANK V UPS
LEG EXTENSION STAR STEP OUTS
ALTERNATE SIDES
20min
WALK / JOG LONG WALK / JOG
Happiness or
unhappiness.
Frustration or
Pleasure.
Positive or Negative.
Its never the situation
but your thoughts
about it.
!
END OF TODAYS WORKOUT
Week 5: Day 3 AM Circuit
! !
0 :00 4 :00 WARM UP
50 12 50 12
HIGH KNEES PLANK KNEE SHUFFLES SKIERS
TO ELBOW
6 20 30 40 50
REVERSE SUMO SQUAT MOUNTAIN HEEL SKIPS /
BURPEES PULSES CLIMBERS TOUCHES HIGH KNEES
OR
ALTERNATE SIDES
40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING
CLIMBERS X TOE TOUCH
10 20 10 20 10
CHAIR JUMP UPS / CHAIR CHAIR CHAIR CHAIR PLANK
STEP UPS TOE TAPS PUSH UPS FROGGERS CROSS CLIMBER
OR
ALTERNATE SIDES
12 12 12
HOLLOW SIDE PLANK SIDE PLANK
ROCK CRUNCH (L) CRUNCH (R)
20 20 10 10
HIGH KNEES CROSS OVERS SKIERS STANDING
X TOE TOUCH
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 23 !
10 10 20 20
PLANK SQUAT STRAIGHT LEG CRAB
SKIER PRESS BICYCLE WALKS
20 15 10
CRUNCHES REVERSE PLANK
CURL TWIST & REACH
ALTERNATE SIDES
5min
JOG
STAIRS / HILLS
4min 1min *Use any length stairs or hill available
STAIRS / WALK
OR increase incline on treadmill.
HILLS
4 min complete as many stairs/hills as you can
OR continuous 4min on incline treadmill.
1min gentle walk recovery
then repeat.
5min 5min
JOG STRETCH
!
END OF TODAYS WORKOUT
Would you rather
!
!
Week 5: Day 5 TEST Day
! !
0 :00 4 :00 WARM UP
60 12 5 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
This test is for time. Set a timer, and see how quickly
you can finish!
*Write down your result so you can keep track of your progress (:
0 :00 1 :0 0 REST!
1 :00 6:0 0 CORE! 5min PLANK CHALLENGE - Try to hold each plank for the entire 30sec (drop to knees if you need to).
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
!
!
!
Week 6: Day 1 AM Circuit
! REBUILD WEEK !
0 :00 4 :00 WARM UP
100 12 12 12
SKIPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS
OR
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 24!
20 8 20 8 20
SUMO PUSH UP HOLLOW SQUAT TABLE TOP
DROP SQUATS + FROGGER ROCK + WALKOUT TOE TOUCHES
12 12 12
V UPS ELBOW PLANK ELBOW PLANK LEG
LEG LIFTS (L) LIFTS (R)
Everytime you do a
workout, put $2 in a
jar...by the end of the
month you will have
enough for some
awesome
!
new active wear!
END OF TODAYS WORKOUT
Week 6: Day 2 AM Circuit
! REBUILD WEEK !
0 :00 4 :00 WARM UP
70 10 5 10
SKIPPING / ALTERNATE LONG BURPEES UPPER BODY
HIGH KNEES LUNGE ROTATION
OR
50 10 50 20 50 10 50 20
SKIPPING / DISH BUTT CROSS SKIPPING / LEG SHUFFLES STATIC L
HIGH KNEES TUCK KICKS CLIMBERS HIGH KNEES LOWERS CROSS OVERS
OR OR
One of the
greatest moments is
realizing that two
weeks ago your body
couldnt do what it
just did.
!
END OF TODAYS WORKOUT
Week 6: Day 3 Recovery Day
! REBUILD WEEK !
0:0 0 6 0:0 0 RECOVERY
This week is rebuild week, which means you have an extra Recovery Day! This is your
chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
!
Week 6: Day 4 AM Circuit
! REBUILD WEEK !
0 :00 4 :00 WARM UP
10 5 30 5
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW
8 10 15 20
PUSH UPS LUNGE FROGGERS CRUNCH
SWITCH JUMPS CROSS OVERS
OR
15 15 15
REVERSE PLANK LEG CURL PLANK LEG CURL
CURL & EXTEND (L) & EXTEND (R)
20min
WALK / JOG LONG WALK / JOG
60 12 5 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
MAX OUT
This test is for time. Set a timer, and see how quickly you can finish 10 rounds!
*Write down your result so you can keep track of your progress (:
5 10 15 20
PUSH UPS SQUAT SIT UPS PLANK KNEE
JUMPS TO ELBOW
OR
0 :00 1 :0 0 REST!
1 :00 5 :0 0 CORE!
12 12 12
PLANK ALTERNATE OBLIQUE OBLIQUE
ARM / LEG LIFTS SIT UPS (L) SIT UPS (R)
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
!
END OF TODAYS WORKOUT
Week 6: Day 7 Recovery Day
! REBUILD WEEK !
0 :0 0 6 0:0 0 RECOVERY
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
!
CHECKPOINT END WEEK 6
! !
!!
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
!
The most rewarding
project you will ever
work on is
you.
100 14 14 14
SKIPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS (R)
OR
100 14 8 14 8
SKIPPING / OVER HEAD PUSH UP STAR REVERSE
HIGH KNEES REVERSE LUNGES TWIST & REACH V UPS BURPEES
OR
ALTERNATE SIDES
ALTERNATE SIDES
14 14 14
ELBOW PLANK LYING LYING
HIP DROPS SIDE LIFTS (L) SIDE LIFTS (R)
80 10 6 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION
OR
Work your way from 10 rep of each exercise all the way to 1
rep, alternating as you gofor example:
10 REVERSE LUNGE + SQUAT
10 PLANK KNEE TO ELBOW + JUMP OUT
9 REVERSE LUNGE + SQUAT
9 PLANK KNEE TO ELBOW + JUMP OUT
8 REVERSE LUNGE + SQUAT
8 PLANK KNEE TO ELBOW + JUMP OUT
7...6 54 321
20 12 12
TOE TOUCH SIDE ELBOW PLANK SIDE ELBOW PLANK
CROSS OVERS LEG LIFTS (L) LEG LIFTS (R)
10 6 40 6
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW
100 20 15 20 15
SKIPPING / SKIERS SUMO LYING WALL SIT
HIGH KNEES SQUAT HIP LIFTS ARM LIFTS
ALTERNATE SIDES
OR
5 10 20
WALK OUT LYING OVER HEAD BICYCLE
DROP TO ELBOWS ARM EXTENSTION
5min
JOG
5min 5min
JOG STRETCH
60 14 60 14
HIGH KNEES PLANK KNEE SHUFFLES SKIERS
TO ELBOW
8 20 30 40 50
SQUAT REVERSE LUNGE MOUNTAIN STRAIGHT LEG SKIPPING /
JUMPS TWIST CLIMBERS BICYCLE HIGH KNEES
OR
ALTERNATE SIDES
10 15 15
LYING SIDE SIDE
SIT UPS CRUNCH (L) CRUNCH (R)
40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING X TOE
CLIMBERS TOUCH WITH JUMP
20 10 20 10 20
CHAIR MOUNTAIN CHAIR CHAIR CHAIR CHAIR LYING
CLIMBERS SPLIT LUNGE (L) CRUNCHES SPLIT LUNGE (R) HIP LIFTS
10 14 14
TOE TOUCHES SIDE PLANK SIDE PLANK
WITH WEIGHT CRUNCH (L) CRUNCH (R)
Exercise to be
one strong
badass!
Week 7: Day 4 AM Circuit
!
0 :00 4 :00 WARM UP
14 14 14 14
HIGH KNEES CROSS OVERS SKIERS STANDING
X TOE TOUCH
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 32 !
10 10 10 10
REVERSE LUNGE PLANK DROP TO CRAB WALK JUMP V UP
PRESS WITH WEIGHT ELBOW + FROGGER WITH WEIGHT WITH WEIGHT
ALTERNATE SIDES
10 20 20
DISH PLANK BACK LYING T
TUCK TAPS ARM LIFTS
5min
JOG
STAIRS / HILLS
4min 1min
STAIRS / WALK *Use any length stairs or hill available
HILLS OR increase incline on treadmill.
then repeat.
5min 5min
JOG STRETCH
70 12 6 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
100s
This test is for time. Set a timer, and see how quickly you can finish 100 reps of each exercise!
*Write down your result so you can keep track of your progress (:
OR
0 :00 1 :0 0 REST!
1 :00 5:0 0 CORE!
14 14 14
CRUNCHES SIDE ELBOW SIDE ELBOW
PLANK LIFTS (L) PLANK LIFTS (R)
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
Do something special
for someone close to
you for no reason or
event. Just a random
gesture to say
I was thinking of you
and you rock!
It can be as simple as buying them a coffee, writing a letter or card, or cooking them a special treat (:
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
100 14 14 14
SKIPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS
OR
10 10 10 10 10
LUNGE WALK OUT HOLLOW SQUAT JUMP TABLE TOP
SWITCH JUMPS PUSH UPS ROCK SUMO SQUAT TOE TOUCH
10 20 30
V UPS PLANK HEEL
SIDE STEPS TOUCHES
80 10 6 10
SKIPPING / ALTERNATE LONG BURPEES UPPER BODY
HIGH KNEES LUNGE ROTATION
OR
50 20 50 20 50 20 50 20
SKIPPING / SQUAT SHUFFLES LYING HIP LIFT SKIPPING / REVERSE SHUFFLES CRAB
HIGH KNEES KICK BACK KICKS HIGH KNEES LUNGE WALKS
OR OR
ALTERNATE SIDES
10 6 40 6
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW
10 8 10 8
SQUAT JUMP PUSH UP OVERHEAD REVERSE WALK OUT
HALF TURN + FROGGER LUNGE CROSSOVER DROP TO ELBOWS
14 14 14
CRUNCH HOLD OBLIQUE OBLIQUE
LEG EXTENSION SIT UPS (L) SIT UPS (R)
ALTERNATE SIDES
20min
WALK / JOG LONG WALK / JOG
60 14 60 14
HIGH KNEES PLANK KNEE TO SHUFFLES SKIERS
ELBOW
20 10 20 10 20
SUMO SQUAT FROGGERS WALL SIT PUSH UP CROSS
PULSES ARM LIFTS EAR TAP CLIMBERS
10 15 20
LYING REVERSE BICYCLE
SIT UPS CURL
40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING X TOE
CLIMBERS TOUCH WITH JUMP
100 14 14 14 14
SKIPPING / OVERHEAD PLANK SIDE PLANK
HIGH KNEES REVERSE LUNGE SKIER SQUAT TWIST & REACH
OR
ALTERNATE SIDES
ALTERNATE SIDES
ALTERNATE SIDES
20 15 15
MOUNTAIN LYING LYING
CLIMBERS SIDE LIFTS (L) SIDE LIFTS (R)
14 14 14 14
HIGH KNEES CROSS OVERS SKIERS STANDING
X TOE TOUCH
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 38 !
10 10 8 10 8
REVERSE LUNGE REVERSE LUNGE PLYO SUMO DROP REVERSE
+ KNEE DRIVE (L) + KNEE DRIVE (R) PUSH UPS SQUAT BURPEES
SPEED PLAY
1min 1min 1min 1min
WALK JOG WALK BURPEES 1min WALK
1min JOG
1min WALK
1min BURPEES
70 12 6 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
ROUNDS OF 60
This test is for time. Set a timer, and see how quickly you can finish 6 rounds!
*Write down your result so you can keep track of your progress (:
10 10 10 10 10 10
MOUNTAIN PUSH UPS HOLLOW SIT UPS SQUATS JUMP
CLIMBERS ROCK SQUATS
OR
0 :00 1 :0 0 REST!
1 :00 6 :0 0 CORE! 5min PLANK CHALLENGE - Try to hold each plank for the entire 30sec (drop to knees if you need to).
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
One day
you will wake up and
there wont be anymore
time to do the things
youve always wanted
to do.
Do them now!
END OF TODAYS WORKOUT
Week 8: Day 7 Recovery
StretchDay
!
0 :0 0 6 0:0 0 RECOVERY
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
100 14 14 14
SKIPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS (R)
OR
50 10 10 50 10 10
HIGH REVERSE PLANK KNEE TO BUTT SQUAT JUMP PLYO
KNEES LUNGE + PRESS ELBOW JUMP OUT KICKS WITH WEIGHT PUSH UPS
10 10 10
WALK OUT DROP TOE TOUCHES LYING T
TO ELBOWS WITH WEIGHT ARM LIFTS
80 10 6 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION
OR
Work your way from 10 rep of each exercise all the way to
1 rep, alternating as you gofor example:
10 BURPEES
10 PUSH UP EAR TAPS
10 SQUAT PRESS
9 BURPEES
9 PUSH UP EAR TAPS
9 SQUAT PRESS
8...7 65 432 1
*Write down your result so you can keep track of your progress (:
10 10 10
LYING SIT UP PLANK CURL PLANK CURL
WITH TWIST & EXTEND (R) & EXTEND (L)
ALTERNATE SIDES
Patient.
Persistent.
Positive.
This week is rebuild week, which means you have an extra Recovery Day! This is your
chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
14 14 14 14
HIGH KNEES CROSS OVERS SKIERS STANDING
X TOE TOUCH
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 35!
20 15 20 15 15
CHAIR CHAIR CHAIR PLANK CHAIR LYING CHAIR LYING
TOE TAPS TRICEP DIPS KNEE TO ELBOW SL HIP LIFT (L) SL HIP LIFT (R)
OR
10 10 10
LYING SIT UPS PLANK KNEE TO ELBOW CRUNCH HOLD
WITH WEIGHT + PUSH UP EAR TAP LEG EXTENSION
ALTERNATE SIDES
20min
WALK / JOG LONG WALK / JOG
70 12 6 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
This test is for time. Set a timer, and see how quickly
you can finish!
*Write down your result so you can keep track of your progress (:
10 20 10
V UP LYING OVER HEAD LEG
WITH WEIGHT ARM EXTENSION LOWER
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
10
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
100 10 16 16
SKIPPING / PLANK ALTERNATE SIDE ELBOW SIDE ELBOW
HIGH KNEES ARM / LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS
OR
15 15 6 20 20
STATIC STATIC BUSTER SQUAT JUMP TABLE TOP
LUNGE (L) LUNGE (R) BURPEE HALF TURN TOE TOUCH
12 14 16
TOE TOUCH DISH PLANK KNEE
CROSS OVER TUCK TO ELBOW
90 10 7 10
SKIPPING / ALTERNATE LONG BURPEES UPPER BODY
HIGH KNEES LUNGE ROTATION
OR
50 10 50 10 50 20 50 10
SKIPPING / OH REVERSE SHUFFLES PLANK SKIPPING / SUMO SQUAT BUTT WALK OUT
HIGH KNEES LUNGE SKIERS HIGH KNEES PULSES WITH KICKS PUSH UP
CROSS OVER WEIGHT
OR OR
ALTERNATE SIDES
10 7 50 7
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW
100 20 20 10 10
SKIPPING / SQUAT CROSS LUNGE PUSH UP
HIGH KNEES KICK BACK CLIMBERS SWITCH JUMPS + FROGGER
OR
30 20 10
HEEL LYING T PLANK
TOUCHES ARM LIFTS BACK TAPS
5min
JOG
5min 5min
JOG STRETCH
60 5 60 14
HIGH KNEES PLANK KNEE TO SHUFFLES SKIERS
ELBOW + FROGGER
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 39!
10 10 10 10 80
REVERSE OVERHEAD REVERSE PUSH UP LUNGE SKIPPING /
BURPEE LUNGE + SQUAT TWIST & REACH GET UPS HIGH KNEES
OR
ALTERNATE SIDES
ALTERNATE SIDES
10 16 10
HOLLOW ELBOW PLANK TOE
ROCK HIP DROPS TOUCHES
40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING X TOE
CLIMBERS TOUCH WITH JUMP
30 20 10 20 30
MOUNTAIN LYING HIP SQUAT JUMP PLANK BUTT
CLIMBERS LIFT KICKS SUMO SQUAT SIDE STEPS KICKS
10 15 15
STATIC L LYING LYING
CROSSOVERS SIDE LIFTS (L) SIDE LIFTS (R)
14 14 14 14
HIGH KNEES CROSS OVERS SKIERS STANDING
X TOE TOUCH
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 41 !
20 10 20 10
SQUAT JUMP PLYO SUMO BURPEES
HALF TURN PUSH UPS SQUAT JUMP
14 16 18
V UPS PLANK LYING T
SIDE STEPS ARM LIFTS
5min
JOG
STAIRS / HILLS
4min 1min *Use any length stairs or hill available
STAIRS / WALK
OR increase incline on treadmill.
HILLS
4 min complete as many stairs/hills as you can
OR continuous 4min on incline treadmill.
1min gentle walk recovery
then repeat.
5min 5min
JOG STRETCH
80 14 6 14
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
MAX OUT
This test is for time. Set a timer, and see how quickly you can finish 10 rounds!
*Write down your result so you can keep track of your progress (:
5 10 15 20
PUSH UPS JUMP SIT UPS PLANK KNEE
SQUATS TO ELBOW
OR
0 :00 1 :0 0 REST!
1 :00 5 :0 0 CORE!
10 15 15
PLANK ALTERNATE OBLIQUE OBLIQUE
ARM / LEG LIFTS SIT UPS (L) SIT UPS (R)
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
#abbodysquad
CHECKPOINT END WEEK 10
!
!!
11
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
100 10 16 16
SKIPPING / PLANK ALTERNATE SIDE ELBOW SIDE ELBOW
HIGH KNEES ARM / LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS (R)
OR
10 16 10 16 10
REVERSE SQUAT JUMP LYING SIT UP REVERSE PUSH UP
BURPEES WITH WEIGHT WITH WEIGHT LUNGE PRESS EAR TAP
ALTERNATE SIDES
10 10 20
V UP PLANK KNEE TO LYING OVER HEAD
WITH WEIGHT ELBOW + FROGGER ARM EXTENSION
80 10 6 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION
OR
Work your way from 10 rep of each exercise all the way to
1 rep, alternating as you gofor example:
10 SQUAT JUMP
10 PUSH UP + FROGGER
10 STAR V UPS
9 SQUAT JUMP
9 PUSH UP + FROGGER
9 STAR V UPS
87 ...65 432 1
*Write down your result so you can keep track of your progress (:
16 16 16
CRUNCH HOLD PLANK CURL & PLANK CURL &
LEG EXTENSIONS EXTEND (L) EXTEND (R)
ALTERNATE SIDES
10 7 50 7
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW
100 30 10 30 10
SKIPPING / SUMO SQUAT REVERSE LUNGE MOUNTAIN LYING HIP LIFT
HIGH KNEES PULSES TWIST WITH WEIGHT CLIMBERS + TOE TOUCH
OR
ALTERNATE SIDES
15 15 15
LYING OBLIQUE OBLIQUE
SIT UPS SIT UP (L) SIT UP (R)
60 5 60 14
HIGH KNEES PLANK KNEE TO SHUFFLES SKIERS
ELBOW + FROGGER
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 45!
10 20 30 40 50
SQUAT REVERSE LUNGE STRAIGHT LEG MOUNTAIN SKIPPING /
JUMPS TWIST BICYCLE CLIMBERS HIGH KNEES
OR
ALTERNATE SIDES
40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING X TOE
CLIMBERS TOUCH WITH JUMP
6 12 6 12
BUSTER REVERSE LUNGE CROSS PLANK DROP TO SUMO DROP SQUAT
OVER KNEEDRIVE WITH WEIGHT
BURPEES ELBOW + PUSHUP
ALTERNATE SIDES
14 14 14
LEG LOWER + SIDE ELBOW PLANK SIDE ELBOW PLANK
REVERSE CURL LEG LIFTS (L) LEG LIFTS (R)
14 14 14 14
HIGH KNEES CROSS OVERS SKIERS STANDING
X TOE TOUCH
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 47!
15 20 15 20 15
CHAIR JUMP CHAIR PLANK CHAIR CHAIR CHAIR
UPS / STEP UPS CROSS CLIMBER SIT UPS FROGGERS PUSH UPS
OR
ALTERNATE SIDES
30 15 15
BICYCLE SIDE SIDE
CRUNCH (L) CRUNCH (R)
20min
WALK / JOG LONG WALK / JOG
Its important to
acknowledge the things
we are not so good at.
Dont be afraid to
confront your
weaknesses, and turn
them into your
strengths.
END OF TODAYS WORKOUT
Week 11: Day 5 TEST Day
!
0 :00 4 :00 WARM UP
80 14 6 14
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
100s
This test is for time. Set a timer, and see how quickly you can finish 100 reps of each exercise!
*Write down your result so you can keep track of your progress (:
OR
0 :00 1 :0 0 REST!
1 :00 6:0 0 CORE! 5min PLANK CHALLENGE - Try to hold each plank for the entire 30sec (drop to knees if you need to).
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
Instead of telling
them,
show them.
CHECKPOINT END WEEK 11
!
12
If you could have this week over again what would you would do differently?
Make yourself 3 promises that you will commit to over the next week ahead.
100 10 16 16
SKIPPING / PLANK ALTERNATE SIDE ELBOW SIDE ELBOW
HIGH KNEES ARM / LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS
OR
20 100 20 100 20
SUMO SKIPPING / FROGGERS SKIPPING/ PLANK
SQUAT JUMPS HIGH KNEES HIGH KNEES SIDE STEPS
OR OR
15 15 15
DISH ELBOW PLANK ELBOW PLANK
TUCK LEG LIFTS (L) LEG LIFTS (R)
90 10 7 10
SKIPPING / ALTERNATE LONG BURPEES UPPER BODY
HIGH KNEES LUNGE ROTATION
OR
5 10 10 5 10 10 5 20
BURPEES REVERSE REVERSE BURPEES LYING LYING BURPEES SUMO
LUNGE + KNEE LUNGE + KNEE SINGLE LEG SINGLE LEG SQUAT
DRIVE (L) DRIVE (R) HIP LIFTS (L) HIP LIFTS (R)
10 7 50 7
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW
20 15 10 15 20
REVERSE SQUAT REVERSE PUSH MOUNTAIN
LUNGES PRESS BURPEES UPS CLIMBERS
OR
ALTERNATE SIDES
SPEED PLAY
1min 1min 1min 1min
WALK JOG WALK BURPEES 1min WALK
1min JOG
1min WALK
1min BURPEES
It doesnt magically
become
easier, you just
work your butt off and
become better.
END OF TODAYS WORKOUT
Week 12: Day 3 AM Circuit
!
0 :00 4 :00 WARM UP
60 5 60 14
HIGH KNEES PLANK KNEE TO SHUFFLES SKIERS
ELBOW + FROGGER
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 51!
20 20 20 20
LUNGE PLANK SKIERS PUSH
SWITCH JUMPS BACK TAPS UPS
ALTERNATE SIDES
20 20 20
STATC L SIDE ELBOW PLANK SIDE ELBOW PLANK
CROSS OVERS HIP LIFTS (L) HIP LIFTS (R)
40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING X TOE
CLIMBERS TOUCH WITH JUMP
1min 30sec 1min 30sec 1min 30sec 1min 30sec 1min 30sec
MAX REST REST REST REST REST
MAX MAX ELBOW MAX
SQUATS PUSH UPS SIT UPS PLANK BURPEES
2 0:0 0 2 1 :0 0 REST!
2 1:0 0 2 5:0 0 CORE!
10 15 15
STATIC L LYING LYING
CROSSOVERS SIDE LIFTS (L) SIDE LIFTS (R)
14 14 14 14
HIGH KNEES CROSS OVERS SKIERS STANDING
X TOE TOUCH
ALTERNATE SIDES
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 53 !
5 20 5 20 5 20
WALK OUT SUMO WALK OUT SIDE WALK OUT LUNGE
PUSH UP DROP SQUAT PUSH UP SQUAT PUSH UP GET UPS
ALTERNATE SIDES
20 20 20
CROSS LYING LYING
CLIMBERS SIDE LIFTS (L) SIDE LIFTS (R)
5min
JOG
STAIRS / HILLS
4min 1min
STAIRS / WALK *Use any length stairs or hill available
HILLS OR increase incline on treadmill.
then repeat.
5min 5min
JOG STRETCH
70 12 6 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE
OR
ROUNDS OF 60
This test is for time. Set a timer, and see how quickly you can finish 6 rounds!
*Write down your result so you can keep track of your progress (:
10 10 10 10 10 10
MOUNTAIN PUSH UPS HOLLOW SIT UPS SQUATS JUMP
CLIMBERS ROCK SQUATS
0 :00 1 :0 0 REST!
1 :00 5 :0 0 CORE!
15 10 10
V UPS SIDE PLANK SIDE PLANK
CRUNCH (L) CRUNCH (R)
MY Session is your chance to get out and be active with any activity of your choice!
Challenge yourself with a new fitness class, explore the outdoors on a hike with your
friends, find your inner athlete with a team sport or activity, or even test yourself with
another circuit that you have done this week. Anything you love to do.
Today is about giving your body and mind a fun and refreshing exercise experience (:
*Aim for 1 hour of activity. You can break this up into 2 x 30min exercise experiences.
Make opportunities.
Not excuses.
Recovery day is your chance to refresh, and give back to your body and mind.
Having a rest from intense exercise is just as important as your training days. It is an
excellent way to reset your mind, and prevent over training and injuries.
Recovery is an essential part of your program that will prepare you for a hard week of
training!
*For a fully guided stretching program, my Stretching Guide Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible will
guide you through the perfect recovery day full body stretch.
13
What are you most proud of during the last 12 weeks of your journey?
What is your favorite exercise from the Fresh Body Fit Mind training?
What is your least?
When you really wanted to give up and stop during a workout, what did you
tell yourself to keep pushing through till the end?
THIS IS ONLY
THE
BEGINNING.