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In%turning%this%page%you%have%made%a%promise%to%yourself%and%to%me.%%
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I%will%focus%on%the%positives%in%my%life,%not%the%negatives.%
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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.

W here it sta rted


Amandas journey into fitness and health started at 3 years old, after starting her first
gymnastics class. Ever since, she has taken part in competitive sport including
gymnastics, swimming, dance, team sports, and athletics. She has spent numerous
years on the Australian national team in gymnastics, high jump and pole vault. Her
career highlights include being one of the nations top pole vaulters, and representing
Australia at the 2009 World University Games in Serbia and the 2010 Commonwealth
Games in New Delhi.

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.

The turning poin t


It was in 2011 when everything changed, Amanda was diagnosed with chronic fatigue.
This diagnosis not only forced her to retire from elite athletics, but to stop exercise all
together, something that completely struck her down.

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 Fresh Body Fit Mind m ovem ent


Over the last year, Amanda has brought together her knowledge and
experience, to design a fitness guide based on her own personal training
technique. This training technique has helped many of Amandas clients
and athletes to reach their full fitness and sporting potential.

Along with developing physical strength and fitness, Amanda has


endeavored to include psychological growth and development during
Leading fitness retreats in Bali
her 12-week training program.

The body can only achieve what the mind thinks it can

This statement is the foundation of Fresh Body Fit Mind. Building


strength, confidence, and resilience from the inside out, using Amandas
smart training techniques, and positive mental reinforcement.

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.

I noticed that I wasnt the only one looking for


a better way to train. When friends, family, and
my own clients and athletes started asking me
how I was staying fit and lean after my athletics
career, I realized I had to share what I had
developed.

This program is about feeling strong,


accomplished and energized after every
workout. It is about nurturing healthy toned
muscle, building strong and skilled movement,
and boosting your metabolism and energy,
even when you are not exercising.

No more long, slow, and boring workouts.

Its time to train smarter.

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.

WHAT I WANT YOU TO KNOW


I have over 10 years of experience and qualifications in the fitness and health industry, including degrees in
Exercise Rehabilitation, Exercise Science, Personal Training and Elite Sports Coaching. This knowledge and
experience is optimally prescribed IN PERSON. It is important to understand that Fresh Body Fit Mind has
personally been designed by myself as general advice only. I cannot create an online guide that can be a
perfect fit for everyone, that is impossible!

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.

Your weekly training will include 4 types of workouts:

CI RCUIT (2 0 min u tes)


These workouts are Low Volume, High Intensity. You will be working out at maximum capacity but only for a
shot period of time.

Cool features of circuit training:


Circuit Structure
O Each circuit is unique, so you wont be repeating weeks or workouts!
O ALL circuits can be done in a small space (only 2m/2m is needed). 4min Warm Up
1min Rest
O Limited equipment. Substitutions are mentioned later in this guide.
10min High Intensity Circuit
O Short & easy to follow. Using a timer/stopwatch, hit start; follow the 1min Rest
step-by-step guide. Once 20 minutes is up, your workout is done! 4min High Intensity Core

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.

There are two types of MOVE workouts:


Low Intensity Steady State - continuous low intensity. eg. walking/jogging for 20 minutes.
High Intensity Interval Training - intervals of high intensity (maximal effort), followed by rest or low
intensity exercise. eg. 30m Sprint, walk back recovery (5 times).

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!

TEST (approx. 3 0 mi n utes)


There are 4 different TEST workouts. These are similar to circuit workouts, however they are slightly longer and
provide a challenge aspect to your training. There is a TEST workout every FRIDAY, giving you regular
checkpoints to test your fitness.

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

YOUR WORKOUT (1 ho ur)


I have made Saturday an opportunity to include exercise you really enjoy or want to try. This could be tennis
with a friend, a boxing class, football, netball, bike riding, surfing, running, making your own workout circuit, or
even doing a circuit or move session you have done during the week. Anything you like.

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.

Monday-Thursday has a twice-a-day workout structure,


Friday is one TEST workout only, Saturday is one workout
of your choice, and Sunday is your stretch and recovery
day (no workouts).

FULL TR AINING WEEK :


! mon tue wed thu fri sat sun
circuit circuit circuit circuit TEST
AM
YOUR Stretch &
workout recovery

PM circuit MOVE circuit MOVE

Every third week (week 3, 6, and 9) is a REBUILD


week. This is a form of active recovery week. You will
continue twice-a-day workouts on Monday, Tuesday,
and Thursday (some circuits have been replaced by
easier MOVE workouts), Friday and Saturday remain
the same, and you now have WEDNESDAY and
SUNDAY as your stretch and recovery days (no
workouts).

This week gives your body and mind some extra


recovery time, while rebuilding energy and strength
with extra MOVE workouts, stretch, and recovery
days. This week is important for you to be ready and
raring to go for your next hard block of regular
training weeks. You will still be challenged with full
circuit workouts during the week, and your TEST
workout on Friday.
RE BUILD WE EK :!
! mon tue wed thu fri sat sun
circuit circuit circuit TEST
AM
Stretch & YOUR Stretch &
recovery workout recovery
PM MOVE MOVE MOVE
WHY Fresh Body Fit Mind Works
the science.

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.

Inside-Out, SUSTAINABLE Change


Train your mind & change your thinking to create a long-term, sustainable fitness lifestyle.

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.

HIGH INTENSITY TR AINING BE NE FITS


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
High intensity Fresh Body Fit Mind training is successful in the long run
TRAINING RESULTS
because: Whole body fat loss
Less time is needed to train, so you can fit exercise into your Tone and shape muscles
busy daily schedule.
Increase lean muscle mass
Workouts are short, sharp, and varied, making it easier to stay
Improve cardio fitness
motivated and put in 100% effort during your entire workout.
No more getting bored, fatigued and over it. Boost metabolism
You train your WHOLE BODY in every workout, which means Be alert & energized after training
every muscle in your body is burning energy, while you build an Move with skill & coordination
all over, even and balanced body shape.

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)

Another test comparing high intensity and low intensity


training impact on fat loss in women, found the high
intensity-training group had significantly higher total
body fat loss while the low intensity group had almost
none. The high intensity group lost fat from all areas of
the body, with most fat loss coming from around their
waist. (4)

(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!

Metabolism Effects With ONCE a Da y 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

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.

High Intensity workouts around 20 minutes long


(exactly like your Fresh Body Fit Mind workouts),
allow you to stay focused and committed. Because
you are more likely to train harder, the time you put
into your workouts becomes way more effective,
and 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 reset, and then a
second dose of training to stimulate the body
again.

Like with anything, its the small consistent efforts


we make that give us results. This is smart training.

(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;

one. Making time for twice a day training


Its simple. If you want the results, you will make the time to train. Fresh Body Fit Mind workouts are less than 30min long, this
means there is substantially less time you need to make free in your day.
Finding that extra 30 minutes: Wake up 30min earlier, you can even workout in your livingroom to save time!
1 hour-long lunch break? Workout and still have time to shower / eat etc.
20min workout before dinner...
There is plenty of time in the day. SCHEDULE workouts using your diary! Putting your plans in writing is a promise to yourself.

two. Swa pping / changing w orkouts


In an ideal world, Fresh Body Fit Mind should be followed as written. Obviously life doesnt always go to plan, and I am a strong
believer of being flexible and adjusting to change. Its not about missing workouts! You need to make an option not an excuse.
Create opportunities to stick to the program as closely as possible.
tue tue
Only have the chance to get 1 hour free on Tuesday to train? circuit MOVE
COMBINE your AM and PM workouts to create ONE 40 minute workout.
AM
No time to fit in a session on a Friday? !
Make Friday your recovery day and train on Sunday (usually your recovery day). !
PM MOVE circuit
You can also swap workouts on a certain day.
If the program is AM circuit and PM MOVE, you can swap it. !

three. Finishing workouts to the best of your ability


Changing your workout routine and training style can be quite a shock for your body. Some exercises and even some entire
workouts may feel overwhelming. I want you to understand that IT IS OK IF YOU CAN NOT DO IT PERFECTLY. The most
important thing is that you strive to put in 100% of YOUR ability.

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.

four. Listening to your body


Learn to listen to the signs your body gives you. Especially if you feel you need rest and recovery. Know the difference between
TRUTHFULLY needing and extra rest day, and just being lazy.

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.

five. Get others involved!


Involving other people in your training and active lifestyle is important for your success. Training
with a friend or family member is great motivation, it keeps you accountable and committed to
your training, and it can also help you push your potential!

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.

Your diary is a great way to schedule in WHEN you are


going to do your workouts. Look at your week ahead,
write in your workouts, how long they will take, and
make any changes or swaps that you need to. Once
you have written this in your diary, you have
committed to staying true to your word. This is your
tool to stay committed and achieving a powerful step
forward EVERYDAY.

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.)

All exercises have instructional pictures below their name.


These pictures will give you a reminder of the exercise. For
fu ll tea ching tips make sure you watch my instructional
videos on my website in the Fresh Body Fit Mind members
section. Watch these videos BEFORE you start WEEK 1.

Visit a ma nd a b isk . com/ fresh bod y fitmi nd


The password for this section has been sent to your email (:
TIME:"The"time"you"START"and"STOP"the"next"section"of"
your"workout"(shown"on"your"stopwatch)." Week 3: Day 1 PM Circuit
REBUILD WEEK !
0 :00 4 :00 WARM UP 1
rd
REBUILD:"This"is"only"shown"every"3 "
100 10 10
week."Rebuild"is"your"recovery"week." 10
TYPE1OF1WORKOUT:"
SKIPPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW PLANK
Either"a"Circuit,"
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) HIP LIFTS (R)
MOVE,"TEST,"MY"
Session"or"Recovery"
Day."Most"days"are"
split"into"morning"
(AM)"and"evening"
(PM)"workouts."They"
will"have"a"separate"
page"each"
4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 1!

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."

1 5:0 0 1 6:0 0 REST! SECTION:"The"next"part"of"your"


workout,"to"be"done"during"the"
1 6:0 0 2 0:0 0 CORE! allocated"time"on"the"left."

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!"

END OF TODAYS WORKOUT


What Do I Need For My Workouts?
The great thing about Fresh Body, Fit Mind is that you only need a couple of basics to do a workout!

EQUIPMENT CHECKLIST
Essentials:

! Copy of your workout


Either a print out, or electronic copy on your phone / iPad / computer.

! Stopwatch / timer
Watch, stop watch, phone timer etc.

! Diary

! Drink Bottle

! Yoga / Exercise Mat or Towel


Makes the floor exercises more comfortable!

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.

! Weight (between 2-5kg),


Dumbbell, kettle bell, medicine ball or even make your own weight
(ie. backpack filled with books, milk bottle filled with sand etc.)

*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)!

Side Hip & Groin

STRETCHES
Here are a few great stretches to do
everyday.

M y c omple te str et ch in g progra m


Se crets to Stress Less, Re -Ene rg ise , an d Fe el
R efresh ing ly Fl exib le Glutes
is avai labl e a t ww w. amandabi sk.c om/str et ch gui de (butt) !
Hip Flexor

Calves &
Hamstrings
Hamstrings
Inner Hip & Groin
So, before you get started on your
Fresh Body Fit Mind journey

Lets take a minute to realise this awesome moment, your


!
e-mail
letsmakeadifference@amandabisk.com!
!
You are now a leader, youve taken action to take charge of your life and who you want to be
and that is something you should be very proud of! I get e mails and messages on a regular
basis from girls and guys all over the world that want to make a change to their body, health,
mind but dont know where to start, sadly many have lost hope that they will ever see change.

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!

Send your empowering story and/or progress pics to letsmakeadifference@amandabisk.com


With your permission, Ill post what you send to me on my website and social channels.

!
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

Take your first photo.


This is your starting point. A great opportunity to document your first step,

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.).
!

Grab your diary and complete the following:


Make yourself 3 promises that you will commit to over the next week ahead.
Be specific.

eg. I will do all of my weekly workouts.


I will eat at least 3 different types of vegetables everyday this week.
I will make time to try a yoga class / meditation)

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!

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

LETS GO! Theres no turning back!


!!
FRESH BODY. FIT MIND.

The first step to a STRONGER, more CONFIDENT, UNSTOPABLE you.


You are embarking on
an amazing adventure!
Your whole world is
about to change!

Your week ahead:!

! mon tue wed thu fri sat sun


circuit MOVE circuit MOVE TEST
AM
YOUR Stretch &
workout recovery
PM circuit MOVE circuit MOVE
Week 1: Day 1 AM Circuit
!
0 :00 4 :00 WARM UP

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

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 1!

6 12 6 12 6
BURPEES SQUATS PLANK DROP BICYCLE PUSHUP
TO ELBOWS

OR

1 5:0 0 1 6:0 0 REST!

1 6:0 0 2 0:0 0 CORE!

10 10 10
TOE TOUCHES SIDE CRUNCH SIDE CRUNCH
(L) (R)

COOL DOWN STRETCH


Week 1: Day 1 PM Circuit
!
0 :00 4 :00 WARM UP

60 10 4 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 2!

SQUAT PLANK KNEE THE PYRAMID


JUMPS TO ELBOW
15 REPS 1 REP

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

If you make it to 1 rep, work your way back up to 15 reps!


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

*Write down your result so you can keep track of your progress (:

1 5:0 0 1 6:0 0 REST!


Compl ete 2 rounds CORE!

10L : 10R 10L : 10R 10L : 10R 10L : 10R


KNEELING KNEELING KNEELING KNEELING
FIRE HYDRANT DONKEY KICK NINJA KICK LEG LIFTS

COOL DOWN STRETCH

END OF TODAYS WORKOUT


The truth is,
if you want something
bad enough you
wont stop
until you get it!
Week 1: Day 2 AM MOVE
!
0 :00 2 0:0 0 MOVE 1

1min 1min SPEED PLAY


WALK JOG
1min WALK
1min JOG

Alternate for 20 minutes.

Week 1: Day 2 PM MOVE


!

0 :00 2 0:0 0 MOVE 2

20min
POWER LONG WALK
WALK
Fast paced walk for 20 minutes.

*You may choose to do a 20min run instead (:

END OF TODAYS WORKOUT


Be ridiculously open
to life.
Week 1: Day 3 AM Circuit
!
0 :00 4 :00 WARM UP

40 10 40 10
HIGH KNEES PLANK KNEE SHUFFLES SKIERS
TO ELBOW

ALTERNATE SIDES ALTERNATE SIDES


4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 3!

5 10 20 30 40
BURPEES SQUAT PRESS MOUNTAIN HEEL TOUCHES SKIPPING /
CLIMBERS HIGH KNEES

OR

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 10 10
LEG LOWERS LYING SIDE LYING SIDE
LIFTS (L) LIFTS (R)

COOL DOWN STRETCH


Week 1: Day 3 PM Circuit
!
0 :00 4 :00 WARM UP

40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING
CLIMBERS X TOE TOUCH

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 4!

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 10 10
REVERSE ELBOW PLANK CRUNCHES
CURL HIP DROPS

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Tell someone today how
much you appreciate
them
and why.
You could completely
change their day.
Week 1: Day 4 AM MOVE
!
0 :0 0 2 0:0 0 MOVE 3

2min 10
WALK SQUATS 2 MINUTE SQUAT

Fast paced walk for 20 minutes.


Every 2 minutes, complete 10 SQUATS.

*You may choose to run instead of walk (:

Week 1: Day 4 PM MOVE


!
0 :0 0 2 0:0 0 MOVE 4

1min 1min 1min 30sec SPEED PLAY


WALK JOG WALK FAST
RUN 1min WALK
1min JOG
1min WALK
30sec FAST RUN

Alternate for 20 minutes.

END OF TODAYS WORKOUT


Is there something in
your life
thats stopping you
from being the
best possible you?
Week 1: Day 5 TEST Day
!
0 :00 4 :00 WARM UP

60 10 4 10
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE

OR

4 :00 5 :00 REST!


FOR T IME TEST 1!

THE COUNT DOWN


SQUAT SIT UP BURPEE
15 REPS 1 REP

Work your way from 15reps of each exercise all the


way to 1rep, alternating as you goeg:
15 SQUATS
15 SIT UPS
15 BURPEES
14 SQUATS
14 SIT UPS
14 BURPEES
13 ..12..1 1..10 ..9..1

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).

30sec 30sec 30sec 30sec 30sec


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

30sec 30sec 30sec 30sec 30sec


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

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Week 1: Day 6 MY Session
!
0:0 0 6 0:0 0 ACTIVE

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.

This isnt about being


skinny or fat,
its about being strong,
confident and healthy.

END OF TODAYS WORKOUT


Week 1: Day 7 Recovery
!
0:0 0 6 0:0 0 RECOVERY

Recovery day is your chance to refresh, and give back to your body and mind.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

You are only just


starting
an adventure that will
reward you for the rest
of your life.
CHECKPOINT END WEEK 1
!

Take your second photo.

Grab your diary and complete the following:

What are you most proud of this week?


It can be anything in your life right now, school, work, training, family, something you did for someone else

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!
!

Its never too late to


start over.
If you werent happy
with yesterday, try
something different
today.
Dont stay stuck.
Your week ahead:!

! mon tue wed thu fri sat sun


circuit MOVE circuit MOVE TEST
AM
YOUR Stretch &
workout recovery
PM circuit MOVE circuit MOVE
Week 2: Day 1 AM Circuit
!
0 :00 4 :00 WARM UP

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

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 5!

10 6 10 6 10
SUMO SQUATS BURPEES TOE TOUCHES PUSH UP CRAB WALKS
TWIST & REACH

ALTERNATE SIDES

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 20 20
LYING BICYCLE MOUNTAIN
SIT UPS CLIMBERS

COOL DOWN STRETCH


Week 2: Day 1 PM Circuit
!
0 :00 4 :00 WARM UP

60 10 4 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 6!

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

20 20 20
PLANK CRUNCH HOLD LYING T
BACK TAPS LEG EXTENSION ARM LIFTS

ALTERNATE SIDES ALTERNATE SIDES

COOL DOWN STRETCH

END OF TODAYS WORKOUT


A confident and
positive attitude
isnt taught to us in
school.
Its a skill we
learn on our own and
work hard to achieve.
Week 2: Day 2 AM MOVE
!
0:0 0 2 0:0 0 MOVE 5

1min 1min SPEED PLAY


WALK JOG

1min WALK
1min JOG

Alternate for 20 minutes.

Week 2: Day 2 PM MOVE


!
0:0 0 2 0:0 0 MOVE 6

20min
POWER
LONG WALK
WALK

Fast paced walk for 20 minutes.

*You may choose to do a 20min run instead (:

END OF TODAYS WORKOUT


We are in this together.

Know that there are


thousands of people
around the world who
are on this journey with
you.

They are YOUR squad.


#abbodysquad
Week 2: Day 3 AM Circuit
!
0 :00 4 :00 WARM UP

40 10 40 10
HIGH KNEES PLANK KNEE SHUFFLES SKIERS
TO ELBOW

ALTERNATE SIDES ALTERNATE SIDES


4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 7!

20 10 20 10
MOUNTAIN SQUATS STATIC L PUSH UPS
CLIMBERS CROSS OVERS

OR

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 10
10
ELBOW PLANK ELBOW PLANK
V UPS
LEG LIFTS (L) LEG LIFTS (R)

COOL DOWN STRETCH


Week 2: Day 3 PM Circuit
!
0 :00 4 :00 WARM UP

40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING
CLIMBERS X TOE TOUCH

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 8!

100 10 20 10 20
SKIPPING / SQUAT SKIERS WALL SIT LYING
HIGH KNEES KICK BACK ARM LIFTS HIP LIFT KICKS

OR

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

20 20 20
STRAIGHT LEG ELBOW PLANK HEEL
BICYCLE HIP DROPS TOUCHES

COOL DOWN STRETCH

END OF TODAYS WORKOUT


They say to surround
yourself with people
that bring out the best
in youare you one of
those people?
Week 2: Day 4 AM MOVE
!
0 :0 0 2 0:0 0 WARM UP 7

2min 5
WALK BURPEES 2 MINUTE BURPEE

Fast paced walk for 20 minutes.


Every 2 minutes, complete 5 BURPEES.

*You may choose to run instead (:

Week 2: Day 4 PM MOVE


!
0 :00 2 0:0 0 MOVE 8

1min 1min 1min 1min SPEED PLAY


WALK JOG WALK ELBOW
1min WALK
PLANK
1min JOG
1min WALK
1min ELBOW PLANK

Alternate for 20 minutes.

END OF TODAYS WORKOUT


Compliment two
people today.
You may be surprised
how good it will make
YOU feel.
Week 2: Day 5 TEST Day
!
0 :00 4 :00 WARM UP

60 10 4 10
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE

OR

4 :00 5 :00 REST!


Compl ete 10 R ounds TEST 2!

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

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Week 2: Day 6 MY Session
!
0 :0 0 6 0:0 0 ACTIVE

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.

The sexiest thing we


can attain is a positive
attitude.

END OF TODAYS WORKOUT


Week 2: Day 7 Recovery Day
!
0 :0 0 6 0:0 0 RECOVERY

Recovery day is your chance to refresh, and give back to your body and mind.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

Write a letter to yourself at


age 6.

What one piece of advice


would you give?
Tell them your proudest
achievement.
CHECKPOINT END WEEK 2
!
!!

Take your third photo.

Grab your diary and complete the following:

What are you most proud of this week?

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!
Your mantra for this
week:

Positive Mind.
Strong Will.
Open Heart.
Your week ahead:!

! mon tue wed thu fri sat sun


circuit circuit circuit TEST
AM
Stretch & YOUR Stretch &
recovery workout recovery

PM MOVE MOVE MOVE


Week 3: Day 1 AM Circuit
REBUILD WEEK !
0 :00 4 :00 WARM UP

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

1 5:0 0 1 6:0 0 REST!

1 6:0 0 2 0:0 0 CORE!

10 10 10
PLANK LYING SIT UP DISH
TWIST & REACH + TWIST TUCK

ALTERNATE SIDES
ALTERNATE SIDES

COOL DOWN STRETCH


Week 3: Day 1 PM MOVE
REBUILD WEEK !
0:0 0 2 0:0 0 MOVE 9

1min 2min SPEED PLAY


WALK JOG
1min WALK
2min JOG

Alternate for 20 minutes.

Write down 10 things


about yourself that
you love and are
proud of.

END OF TODAYS WORKOUT


Week 3: Day 2 AM Circuit
MOVE Session
REBUILD WEEK !
0 :00 4 :00 WARM UP

60 10 4 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 10!

BURPEES TOE TOUCHES THE PYRAMID

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

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.

*Write down your result so you can keep track of your progress (:

1 5:0 0 1 6:0 0 REST!


Compl ete 2 rounds CORE!

10L : 10R 10L : 10R 10L : 10R 10L : 10R


KNEELING KNEELING KNEELING KNEELING
FIRE HYDRANT CIRCLES FIRE HYDRANT CIRCLES
DONKEY KICKS LEG LIFTS
(SIDE BACK) (BACK SIDE)

COOL DOWN STRETCH


Week 3: Day 2 PM MOVE
REBUILD WEEK !
0 :00 2 0:0 0 MOVE 10

20min
POWER LONG WALK
WALK
Fast paced walk for 20 minutes.

*You may choose to do a 20min run instead (:

Unquestionable belief.
Unshakable confidence.

END OF TODAYS WORKOUT


Week 3: 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.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

So, what if, instead of


thinking about fixing all the
bad things, you just think
about adding additional
good things each day.

Let your pile of good


things grow!
Week 3: Day 4 AM Circuit
REBUILD WEEK !
0 :00 4 :00 WARM UP

40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING
CLIMBERS X TOE TOUCH

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 11!

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 10 10
PLANK LEG PLANK LEG HOLLOW
CURL & EXTEND (L) CURL & EXTEND (R) ROCK

COOL DOWN STRETCH


Week 3: Day 4 PM MOVE
REBUILD WEEK !
0:0 0 2 0:0 0 MOVE 11

2min 10
WALK SQUAT 2 MINUTE SQUAT JUMPS
JUMPS
Fast paced walk for 20 minutes.
Every 2 minutes, complete 10 SQUAT JUMPS.

*You may choose to run instead of walk (:

Live a life that is


true to yourself, not
what others expect of
you.

END OF TODAYS WORKOUT


Week 3: Day 5 TEST Day
REBUILD WEEK !
0 :00 4 :00 WARM UP

60 10 4 10
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE

OR

4 :00 5 :00 REST!


FOR T IME TEST 3!

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 (:

100 100 100


SQUATS SIT UPS PUSH UPS

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)

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Week 3: Day 6 MY Session
REBUILD WEEK !
0 :0 0 6 0:0 0 ACTIVE

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.

END OF TODAYS WORKOUT


Week 3: 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.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

When you look in the mirror


and see no change,
and still keep faith, knowing
that in time you will get there if
you stay on track.

Thats the difference between


those who succeed,
and those that fail.
CHECKPOINT END WEEK 3
!

Take your fourth photo.

Grab your diary and complete the following:

What are you most proud of this week?

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!
Fitness is about so
much more than
exercise. Its a catalyst
for positive changes,
and it affects every
aspect of your life.
Your week ahead:!

! mon tue wed thu fri sat sun


circuit circuit circuit circuit TEST
AM
YOUR Stretch &
workout recovery
PM circuit MOVE circuit MOVE
Week 4: 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

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 12!

12 6 12 6 12
SQUAT PRESS PLANK DROP WALL SIT WALK OUT MOUNTAIN
TO ELBOW ARM LIFTS PUSH UPS CLIMBERS

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 15 20
FROGGERS REVERSE STRAIGHT LEG
CURL BICYCLE

COOL DOWN STRETCH


Week 4: Day 1 PM Circuit
!
0 :00 4 :00 WARM UP

70 10 5 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 13!

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

12 12 12
LYING OVER HEAD DISH PLANK
ARM EXTENSION TUCK BACK TAPS

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Youve got
to make your life
sustainable. Make it a
wonderful journey.
A lifestyle you want to
live for 100 years.
0 :00 4 :00
Week 4: Day 2 AM Circuit
!
0 :00 4 :00 WARM UP

10 5 5
30
CROSS OVERS PLANK TO PLANK DROP
SHUFFLES
DOWN DOG TO ELBOW

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 14!

10 20 10 20 60
FROGGERS BICYCLE OVER HEAD TABLE TOP SKIPPING /
REVERSE LUNGE TOE TOUCH HIGH KNEES

OR

ALTERNATE SIDES

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

20 10 10
STATIC L PLANK CURL PLANK CURL
CROSS OVERS & EXTEND (L) & EXTEND (R)

COOL DOWN STRETCH


Week 4: Day 2 PM MOVE
!
0 :00 5 :00 WARM UP

5min
JOG

Compl ete 5 rounds MOVE 12

5 30m LEG BUSTER


SQUATS SPRINT
(5 rounds)
5 SQUATS
30m SPRINT
*walk back recovery after each sprint

0 :00 1 0:0 0 COOL DOWN

5min 5min
JOG STRETCH

END OF TODAYS WORKOUT


I see beauty and
bravery.
I see power and
passion.
I see confidence and
someone who
wont give in when
times get tough.

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

ALTERNATE SIDES ALTERNATE SIDES


4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 15!

30 20 10 8
BICYCLE PLANK KNEE SQUAT BURPEES
TO ELBOW KICK BACKS

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

12 12 12
V UPS SIDE ELBOW PLANK SIDE ELBOW PLANK
HIP LIFTS (L) HIP LIFTS (R)

COOL DOWN STRETCH


Week 4: Day 3 PM Circuit
!
0 :00 4 :00 WARM UP

40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING
CLIMBERS X TOE TOUCH

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 16!

100 14 8 14 20
SKIPPING / REVERSE PUSH UP LEG SUMO SQUATS
HIGH KNEES LUNGE TWIST EAR TAPS LOWERS

OR

ALTERNATE SIDES

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 10 20
LYING PLANK ALTERNATE TOE TOUCH
SIT UPS ARM / LEG LIFTS CROSS OVERS

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Youve got this.
Week 4: Day 4 AM Circuit
!
0:0 0 4:0 0 WARM UP

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

8 8 8
LEG LOWER OBLIQUE OBLIQUE
+ REVERSE CURL SIT UPS (L) SIT UPS (R)

COOL DOWN STRETCH


Week 4: Day 4 PM MOVE
!
0 :00 2 0:0 0 MOVE 13

1min 2min
WALK JOG SPEED PLAY

1min WALK
2min JOG

Alternate for 20 minutes.

Take a moment
tonight, before you nod
off to sleep, to
be proud of what you
have done today.

As small as it might be.

END OF TODAYS WORKOUT


Week 4: 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

4 :00 5 :00 REST!


Compl ete 6 rounds TEST 4!

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

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Week 4: Day 6 MY Session
!
0 :0 0 6 0:0 0 ACTIVE

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.

Show yourself pride,


commitment, and
love.
You will inspire those
around you to do the
same.

END OF TODAYS WORKOUT


Week 4: Day 7 Recovery Day
!
0 :0 0 6 0:0 0 RECOVERY

Recovery day is your chance to refresh, and give back to your body and mind.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

Its the little decisions


that you make
everyday that piece
together to make the
biggest change.
CHECKPOINT END WEEK 4
!
!!

Take your fifth photo.

Grab your diary and complete the following:

What are you most proud of this week?

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!
!

Im going to make you


so proud. - note to self

Your week ahead:!

! mon tue wed thu fri sat sun


circuit circuit circuit circuit TEST
AM
YOUR Stretch &
workout recovery
PM circuit MOVE circuit MOVE

!
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

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 18!

100 20 10 20 10
SKIPPING / SQUATS PLANK DROP CRUNCH WALK OUT
HIGH KNEES TO ELBOW CROSS OVERS PUSH UP

OR

1 5:0 0 1 6:0 0 REST!

1 6:0 0 2 0:0 0 CORE!

10 10 10
TOE TOUCHES LEG LOWER PLANK
+ REVERSE CURL SIDE STEPS

COOL DOWN STRETCH


!
Week 5: Day 1 PM Circuit
! !
0 :00 4 :00 WARM UP

70 10 5 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 19!

FROGGER SUMO THE PYRAMID


DROP SQUAT
15 REPS 1 REP

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

If you make it to 1 rep, work your way back up to 15 reps!


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

*Write down your result so you can keep track of your progress (:

1 5:0 0 1 6:0 0 REST!


Compl ete 2 rounds CORE!

15L : 15R 15L : 15R 15L : 15R 15L : 15R


KNEELING KNEELING KNEELING KNEELING
FIRE HYDRANT CIRCLES
DONKEY KICK NINJA KICK LEG LIFTS
(SIDE BACK)

COOL DOWN STRETCH


!
END OF TODAYS WORKOUT
Give three people a
!

giant hug today!

!
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

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 20!

14 6 14 6
REVERSE LUNGE WALK OUT SUMO PUSH UP
CROSS OVER DROP TO ELBOWS SQUAT JUMP + FROGGER

ALTERNATE SIDES

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 10 10
CRUNCH HOLD PLANK V UPS
LEG EXTENSION STAR STEP OUTS

ALTERNATE SIDES

COOL DOWN STRETCH


!
Week 5: Day 2 PM MOVE
! !
0 :0 0 2 0 :0 0 MOVE 14

20min
WALK / JOG LONG WALK / JOG

Fast paced walk for 20 minutes.


OR
Jog for 20 minutes.
*if you need to walk, do so for 1 min & then continue your jog.
OR

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

ALTERNATE SIDES ALTERNATE SIDES


4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 21!

6 20 30 40 50
REVERSE SUMO SQUAT MOUNTAIN HEEL SKIPS /
BURPEES PULSES CLIMBERS TOUCHES HIGH KNEES

OR

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!
12 12 12
STAR LYING LYING
V UPS SIDE LIFTS (L) SIDE LIFTS (R)

ALTERNATE SIDES

COOL DOWN STRETCH


!
Week 5: Day 3 PM Circuit
! !
0 :00 4 :00 WARM UP

40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING
CLIMBERS X TOE TOUCH

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 22!

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

12 12 12
HOLLOW SIDE PLANK SIDE PLANK
ROCK CRUNCH (L) CRUNCH (R)

COOL DOWN STRETCH


!
END OF TODAYS WORKOUT
!

This is not about them.


This is not about what
they said or what
theyve done.
This is not about the
past.
This is about right now.

This is about you.


This is about living the
rest of your life on your
terms.
!
Week 5: Day 4 AM Circuit
! !
0 :00 4 :00 WARM UP

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

20 15 10
CRUNCHES REVERSE PLANK
CURL TWIST & REACH

ALTERNATE SIDES

COOL DOWN STRETCH


!
Week 5: Day 4 PM MOVE
! !
0 :00 5 :0 0 WARM UP

5min
JOG

Compl ete 2 round s MOVE 15

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.

0 :00 1 0:0 0 COOL DOWN

5min 5min
JOG STRETCH

!
END OF TODAYS WORKOUT
Would you rather
!

earn it or be given it?

!
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

4 :00 5 :00 REST!


FOR T IME TEST 1!

SQUAT THE COUNT DOWN


SIT UP BURPEE
15 REPS 1 REP

Work your way from 15reps of each exercise all the


way to 1rep, alternating as you goeg:
15 SQUATS
15 SIT UPS
15 BURPEES
14 SQUATS
14 SIT UPS
14 BURPEES
13 ..12..1 1..10 ..9..1

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).

30sec 30sec 30sec 30sec 30sec


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

30sec 30sec 30sec 30sec 30sec


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

COOL DOWN STRETCH


!
END OF TODAYS WORKOUT
Week 5: Day 6 MY Session
! !
0 :0 0 6 0:0 0 ACTIVE

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.

Give every day


meaning. Because as
you take your next
breath, there is
someone out there
taking their last.
!
END OF TODAYS WORKOUT
Week 5: Day 7 Recovery Day
! !
0 :0 0 6 0:0 0 RECOVERY

Recovery day is your chance to refresh, and give back to your body and mind.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

Eat right, train hard


and you will achieve
results.
Be patient, stay
committed and you
will change your life.
!
CHECKPOINT END WEEK 5
! !

Take your sixth photo.

Grab your diary and complete the following:

What are you most proud of this week?

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!

!
!

20 minutes of hard work,


burning muscles, big
breaths, shaky legs,
dripping sweat, and giving
it everything youve got.

All for that epic feeling


after its all over.
Your week ahead:!

! mon tue wed thu fri sat sun


circuit circuit circuit circuit TEST
AM
YOUR Stretch &
workout recovery

PM circuit MOVE circuit MOVE

!
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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

12 12 12
V UPS ELBOW PLANK ELBOW PLANK LEG
LEG LIFTS (L) LIFTS (R)

COOL DOWN STRETCH


!
Week 6: Day 1 PM MOVE
! REBUILD WEEK !
0:0 0 2 0:0 0 MOVE 16

1min 3min SPEED PLAY


WALK JOG
1min WALK
3min JOG

Alternate for 20 minutes.

*you may choose to do 1min JOG, 3min FAST RUN (:

Need some extra


montivation?

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

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 25!

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

1 5:0 0 1 6:0 0 REST!


Compl ete 2 rounds CORE!
15L : 15 15L : 15R 15L : 15R 15L : 15R
KNEELING KNEELING KNEELING KNEELING
FIRE HYDRANT CIRCLES FIRE HYDRANT CIRCLES
DONKEY KICKS LEG LIFTS
(SIDE BACK) (BACK SIDE)

COOL DOWN STRETCH


!
Week 6: Day 2 PM MOVE
! REBUILD WEEK !
0 :00 2 0:0 0 MOVE 17

1min 1min 1min 1min SPEED PLAY


WALK JOG WALK BURPEES
1min WALK
1min JOG
1min WALK
1min BURPEES

Alternate for 20 minutes.

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.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

Write down three


things you love about
your body.

!
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

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 26!

8 10 15 20
PUSH UPS LUNGE FROGGERS CRUNCH
SWITCH JUMPS CROSS OVERS

OR

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0 :0 0 CORE!

15 15 15
REVERSE PLANK LEG CURL PLANK LEG CURL
CURL & EXTEND (L) & EXTEND (R)

COOL DOWN STRETCH


!
Week 6: Day 4 PM MOVE
! REBUILD WEEK !
0 :0 0 2 0:0 0 MOVE 18

20min
WALK / JOG LONG WALK / JOG

Fast paced walk for 20 minutes.


OR
Jog for 20 minutes.
*if you need to walk, do so for 1 min & then continue your jog.

Love yourself enough to


create an environment around
you that
cultivates the greatest you.

Nourishing food, a balanced


exercise routine, family,
supportive friends, good
vibes, and a mindset that
believes all the great things
you want to achieve
! are possible.
END OF TODAYS WORKOUT
Week 6: Day 5 TEST Day
! REBUILD WEEK !
0 :00 4 :00 WARM UP

60 12 5 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE

OR

4 :00 5 :00 REST!


Compl ete 10 R ounds TEST 2!

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)

COOL DOWN STRETCH


!
END OF TODAYS WORKOUT
Week 6: Day 6 MY Session
! REBUILD WEEK !
0 :0 0 6 0:0 0 ACTIVE

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.

I know you will


make
it
happen. ab x

!
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.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

Its hard to feel bad


about a body
you are taking great
care of.

!
CHECKPOINT END WEEK 6
! !
!!

Take your seventh photo.

Grab your diary and complete the following:

What are you most proud of this week?

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!

!
The most rewarding
project you will ever
work on is
you.

Your week ahead:!

! mon tue wed thu fri sat sun


circuit circuit circuit circuit TEST
AM
YOUR Stretch &
workout recovery

PM circuit MOVE circuit MOVE


Week 7: Day 1 AM Circuit
!
0 :00 4 :00 WARM UP

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

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 27!

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

1 5:0 0 1 6:0 0 REST!

1 6:0 0 2 0:0 0 CORE!

14 14 14
ELBOW PLANK LYING LYING
HIP DROPS SIDE LIFTS (L) SIDE LIFTS (R)

COOL DOWN STRETCH


Week 7: Day 1 PM Circuit
!
0 :00 4 :00 WARM UP

80 10 6 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 28!

REVERSE LUNGE PLANK KNEE TO THE PYRAMID


+ SQUAT ELBOW + JUMP OUT
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 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

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.
ALTERNATE SIDES
*Count the number of squats *Write down your result so you can keep track of your progress (:

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

20 12 12
TOE TOUCH SIDE ELBOW PLANK SIDE ELBOW PLANK
CROSS OVERS LEG LIFTS (L) LEG LIFTS (R)

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Youve got to self-talk.
Be positive.
Be thankful.
Inspire yourself.
Week 7: Day 2 AM Circuit
!
0 :00 4 :00 WARM UP

10 6 40 6
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 29!

100 20 15 20 15
SKIPPING / SKIERS SUMO LYING WALL SIT
HIGH KNEES SQUAT HIP LIFTS ARM LIFTS

ALTERNATE SIDES

OR

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

5 10 20
WALK OUT LYING OVER HEAD BICYCLE
DROP TO ELBOWS ARM EXTENSTION

COOL DOWN STRETCH


Week 7: Day 2 PM MOVE
!
0 :0 0 5:0 0 MOVE 19

5min
JOG

Compl ete 5 Rounds MOVE 12

5 40m LEG BUSTER


SQUAT SPRINT
JUMPS (5 rounds)
5 SQUAT JUMPS
40m SPRINT
*walk back recovery after each sprint

0 :00 1 0:0 0 COOL DOWN

5min 5min
JOG STRETCH

END OF TODAYS WORKOUT


10 years from now,
make sure you can say
you chose
your life, you didnt
settle for it.
Week 7: Day 3 AM Circuit
!
0 :00 4 :00 WARM UP

60 14 60 14
HIGH KNEES PLANK KNEE SHUFFLES SKIERS
TO ELBOW

ALTERNATE SIDES ALTERNATE SIDES


4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 30!

8 20 30 40 50
SQUAT REVERSE LUNGE MOUNTAIN STRAIGHT LEG SKIPPING /
JUMPS TWIST CLIMBERS BICYCLE HIGH KNEES

OR

ALTERNATE SIDES

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 15 15
LYING SIDE SIDE
SIT UPS CRUNCH (L) CRUNCH (R)

COOL DOWN STRETCH


Week 7: Day 3 PM Circuit
!
0 :00 4 :00 WARM UP

40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING X TOE
CLIMBERS TOUCH WITH JUMP

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 31!

20 10 20 10 20
CHAIR MOUNTAIN CHAIR CHAIR CHAIR CHAIR LYING
CLIMBERS SPLIT LUNGE (L) CRUNCHES SPLIT LUNGE (R) HIP LIFTS

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 14 14
TOE TOUCHES SIDE PLANK SIDE PLANK
WITH WEIGHT CRUNCH (L) CRUNCH (R)

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Forget skinny.

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 20 20
DISH PLANK BACK LYING T
TUCK TAPS ARM LIFTS

COOL DOWN STRETCH


Week 7: Day 4 PM MOVE
!
0 :00 5 :0 0 WARM UP

5min
JOG

Compl ete 2 Rounds MOVE 20

STAIRS / HILLS
4min 1min
STAIRS / WALK *Use any length stairs or hill available
HILLS OR increase incline on treadmill.

4 min complete as many stairs/hills as you can


OR continuous 4min on incline treadmill.
1min gentle walk recovery

then repeat.

0 :00 1 0:0 0 COOL DOWN

5min 5min
JOG STRETCH

END OF TODAYS WORKOUT


Open your mind
to other points of view,
the more we
think were right
the more were missing
out on.
Week 7: Day 5 TEST Day
!
0 :00 4 :00 WARM UP

70 12 6 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE

OR

4 :00 5 :00 REST!


FOR T IME TEST 3!

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 (:

100 100 100


SQUATS SIT UPS PUSH UPS

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)

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Week 7: Day 6 MY Session
!
0 :0 0 6 0:0 0 ACTIVE

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 (:

END OF TODAYS WORKOUT


Week 7: Day 7 Recovery Day
!
0 :0 0 6 0:0 0 RECOVERY

Recovery day is your chance to refresh, and give back to your body and mind.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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 complete this 12


week program, who
wins? If you dont see it
through, who loses out?

YOU are in charge of


the outcome.
CHECKPOINT END WEEK 7
!

Take your eighth photo.

Grab your diary and complete the following:

What are you most proud of this week?

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!
The better person you
become,
The better people you
will attract.

Your week ahead:!

! mon tue wed thu fri sat sun


circuit circuit circuit circuit TEST
AM
YOUR Stretch &
workout recovery
PM circuit MOVE circuit MOVE
Week 8: Day 1 AM Circuit
!
0 :00 4 :00 WARM UP

100 14 14 14
SKIPPING / ELBOW PLANK SIDE ELBOW SIDE ELBOW
HIGH KNEES ALTERNATE LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 33!

10 10 10 10 10
LUNGE WALK OUT HOLLOW SQUAT JUMP TABLE TOP
SWITCH JUMPS PUSH UPS ROCK SUMO SQUAT TOE TOUCH

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 20 30
V UPS PLANK HEEL
SIDE STEPS TOUCHES

COOL DOWN STRETCH


Week 8: Day 1 PM Circuit
!
0 :00 4 :00 WARM UP

80 10 6 10
SKIPPING / ALTERNATE LONG BURPEES UPPER BODY
HIGH KNEES LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 34!

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!
10 20 10
PLANK DROP LYING OVERHEAD CRUNCH
TO ELBOWS ARM EXTENSION CROSSOVERS

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Its about respect.
Never ever compromise
on your self respect
and always be respectful
to people.
Even if theyre rude and
say mean things.
Youre better than that.
Hold your head high, let
go and move on.
Week 8: Day 2 AM Circuit
!
0 :00 4 :00 WARM UP

10 6 40 6
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 35!

10 8 10 8
SQUAT JUMP PUSH UP OVERHEAD REVERSE WALK OUT
HALF TURN + FROGGER LUNGE CROSSOVER DROP TO ELBOWS

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

14 14 14
CRUNCH HOLD OBLIQUE OBLIQUE
LEG EXTENSION SIT UPS (L) SIT UPS (R)

ALTERNATE SIDES

COOL DOWN STRETCH


Week 8: Day 2 PM MOVE
!
0 :0 0 2 0 :0 0 MOVE 21

20min
WALK / JOG LONG WALK / JOG

Fast paced walk for 20 minutes.


OR
Jog for 20 minutes.
*if you need to walk, do so for 1 min & then continue your jog.

Call that person youve


been meaning to call but
have always been to
busy to.

Catch up on their life,


their passions,
what makes them happy!
END OF TODAYS WORKOUT
Week 8: Day 3 AM Circuit
!
0 :00 4 :00 WARM UP

60 14 60 14
HIGH KNEES PLANK KNEE TO SHUFFLES SKIERS
ELBOW

ALTERNATE SIDES ALTERNATE SIDES


4 :00 5 :00 REST!
5 :00 1 5:0 0 CIRCUIT 36!

20 10 20 10 20
SUMO SQUAT FROGGERS WALL SIT PUSH UP CROSS
PULSES ARM LIFTS EAR TAP CLIMBERS

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 15 20
LYING REVERSE BICYCLE
SIT UPS CURL

COOL DOWN STRETCH


Week 8: Day 3 PM Circuit
!
0 :00 4 :00 WARM UP

40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING X TOE
CLIMBERS TOUCH WITH JUMP

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 37!

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0 :0 0 CORE!

20 15 15
MOUNTAIN LYING LYING
CLIMBERS SIDE LIFTS (L) SIDE LIFTS (R)

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Honestly, get excited for
your results!
Theyre coming,
everyday theyre a step
closer!
Dont stop now.
Week 8: 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 38 !

10 10 8 10 8
REVERSE LUNGE REVERSE LUNGE PLYO SUMO DROP REVERSE
+ KNEE DRIVE (L) + KNEE DRIVE (R) PUSH UPS SQUAT BURPEES

1 5:0 0 1 6:0 0 REST!


Compl ete 2 Rounds CORE!
15L : 15R 15L : 15R 15L : 15R 15L : 15R
KNEELING KNEELING KNEELING KNEELING
FIRE HYDRANT FIRE HYDRANT CIRCLES FIRE HYDRANT CIRCLES NINJA KICK
SIDE - BACK BACK - SIDE

COOL DOWN STRETCH


Week 8: Day 4 PM MOVE
!
0 :00 2 0:0 0 MOVE 22

SPEED PLAY
1min 1min 1min 1min
WALK JOG WALK BURPEES 1min WALK
1min JOG
1min WALK
1min BURPEES

Alternate for 20 minutes.

What is that extra


half hour rolling around
in your bed going to
achieve compared to a
solid workout?

END OF TODAYS WORKOUT


Week 8: Day 5 TEST Day
!
0 :00 4 :00 WARM UP

70 12 6 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE

OR

4 :00 5 :00 REST!


Compl ete 6 rounds TEST 4!

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).

30sec 30sec 30sec 30sec 30sec


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

30sec 30sec 30sec 30sec 30sec


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

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Week 8: Day 6 MY Session
!
0 :0 0 6 0:0 0 ACTIVE

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.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

Make time for you.


Learn to switch off.
CHECKPOINT END WEEK 8
!
!!

Take your nineth photo.

Grab your diary and complete the following:

What are you most proud of this week?

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!
Successful people are
always doing that
little bit extra.
Always doing more
than they need to.

Are you doing extra?


Your week ahead:!

! mon tue wed thu fri sat sun


circuit circuit circuit TEST
AM
Stretch & YOUR Stretch &
recovery workout recovery
PM MOVE MOVE MOVE
Week 9: Day 1 AM Circuit
REBUILD WEEK !
0 :00 4 :00 WARM UP

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

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 33!

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

1 5:0 0 1 6:0 0 REST!

1 6:0 0 2 0:0 0 CORE!

10 10 10
WALK OUT DROP TOE TOUCHES LYING T
TO ELBOWS WITH WEIGHT ARM LIFTS

COOL DOWN STRETCH


Week 9: Day 1 PM Circuit
REBUILD WEEK !
0 :0 0 2 0:0 0 MOVE 23

1min 3min SPEED PLAY


WALK JOG
1min WALK
3min JOG

Alternate for 20 minutes.

*you may choose to do 1min JOG, 3min FAST RUN (:

With every decision


you make, you need to
ask Is this an act of
self-love, or self-
sabotage?

END OF TODAYS WORKOUT


Week 9: Day 2 AM Circuit
REBUILD WEEK !
0 :00 4 :00 WARM UP

80 10 6 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 34!

BURPEES PUSH UP SQUAT THE PYRAMID


EAR TAPS PRESS
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 PUSH UP EAR TAPS
10 SQUAT PRESS
9 BURPEES
9 PUSH UP EAR TAPS
9 SQUAT PRESS
8...7 65 432 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.

*Write down your result so you can keep track of your progress (:

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 10 10
LYING SIT UP PLANK CURL PLANK CURL
WITH TWIST & EXTEND (R) & EXTEND (L)

ALTERNATE SIDES

COOL DOWN STRETCH


Week 9: Day 2 PM MOVE
REBUILD WEEK !
0:0 0 2 0:0 0 MOVE 24

1min 1min 1min SPEED PLAY


WALK JOG FAST
RUN 1min WALK
1min JOG
1min FAST RUN

Alternate for 20 minutes.

Patient.
Persistent.
Positive.

END OF TODAYS WORKOUT


Week 9: 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.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

Get your diary and show


me your list of goals.
Show me your plans for the
future.
Show me what you want to
achieve this year, this
week, this day.
Week 9: Day 4 AM Circuit
REBUILD WEEK !
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 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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 10 10
LYING SIT UPS PLANK KNEE TO ELBOW CRUNCH HOLD
WITH WEIGHT + PUSH UP EAR TAP LEG EXTENSION

ALTERNATE SIDES

COOL DOWN STRETCH


Week 9: Day 4 PM MOVE
REBUILD WEEK !
0 :00 2 0:0 0 MOVE 25

20min
WALK / JOG LONG WALK / JOG

Fast paced walk for 20 minutes.


OR
Jog for 20 minutes.
*if you need to walk, do so for 1 min & then continue your jog.

People will forget what


you said, people will
forget what you did, but
people will never forget
how you made them
feel.

END OF TODAYS WORKOUT


Week 9: Day 5 TEST Day
REBUILD WEEK !
0 :00 4 :00 WARM UP

70 12 6 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE

OR

4 :00 5 :00 REST!


FOR T IME TEST 1!

THE COUNT DOWN


SQUAT SIT UP BURPEE
15 REPS 1 REP

Work your way from 15reps of each exercise all the


way to 1rep, alternating as you goeg:
15 SQUATS
15 SIT UPS
15 BURPEES
14 SQUATS
14 SIT UPS
14 BURPEES
13 ..12..1 1..10 ..9..1

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 2 1:0 0 REST!


1 :00 5:0 0 CORE!

10 20 10
V UP LYING OVER HEAD LEG
WITH WEIGHT ARM EXTENSION LOWER

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Week 9: Day 6 MY Session
REBUILD WEEK !
0 :0 0 6 0 :0 0 ACTIVE

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.

You know that vision


you have for yourself.
Follow it.
Every.
Single.
Day.

END OF TODAYS WORKOUT


Week 9: Day 7 Recovery Day
!
0 :0 0 6 0:0 0 RECOVERY

Recovery day is your chance to refresh, and give back to your body and mind.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

Be kind to your body.


It fights for you
every single day. It fixes
cuts, fights off illness,
keeps you breathing, and
does everything it needs to
to keep you alive.

Even when you punish it.


CHECKPOINT END WEEK 9
!

10

Take your tenth photo.

Grab your diary and complete the following:

What are you most proud of this week?

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!
Every positive decision
you make, no matter
how small, is guiding
you closer to achieving
that goal.

Your week ahead:!

! mon tue wed thu fri sat sun


circuit circuit circuit circuit TEST
AM
YOUR Stretch &
workout recovery
PM circuit MOVE circuit MOVE
Week 10: Day 1 AM Circuit
!
0 :00 4 :00 WARM UP

100 10 16 16
SKIPPING / PLANK ALTERNATE SIDE ELBOW SIDE ELBOW
HIGH KNEES ARM / LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 36!

15 15 6 20 20
STATIC STATIC BUSTER SQUAT JUMP TABLE TOP
LUNGE (L) LUNGE (R) BURPEE HALF TURN TOE TOUCH

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

12 14 16
TOE TOUCH DISH PLANK KNEE
CROSS OVER TUCK TO ELBOW

COOL DOWN STRETCH


Week 10: Day 1 PM Circuit
!
0 :00 4 :00 WARM UP

90 10 7 10
SKIPPING / ALTERNATE LONG BURPEES UPPER BODY
HIGH KNEES LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 37!

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

1 5:0 0 1 6:0 0 REST!


Compl ete 2 Rounds CORE!

15L : 15R 15L : 15R 15L : 15R 15L : 15R


KNEELING KNEELING KNEELING KNEELING
DONKEY KICK LEG LIFTS FIRE HYDRANT NINJA KICK

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Youre either
giving it your all
everyday or youre
not.
Week 10: Day 2 AM Circuit
!
0 :00 4 :00 WARM UP

10 7 50 7
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 38!

100 20 20 10 10
SKIPPING / SQUAT CROSS LUNGE PUSH UP
HIGH KNEES KICK BACK CLIMBERS SWITCH JUMPS + FROGGER

OR

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

30 20 10
HEEL LYING T PLANK
TOUCHES ARM LIFTS BACK TAPS

COOL DOWN STRETCH


Week 10: Day 2 PM MOVE
!
0 :0 0 5 :0 0 WARM UP

5min
JOG

Compl ete 5 Round s MOVE 26

8 30m LEG BUSTER


SQUATS SPRINT
(5 rounds)
8 SQUATS
30m SPRINT
*walk back recovery after each sprint

0 :00 1 0:0 0 COOL DOWN

5min 5min
JOG STRETCH

END OF TODAYS WORKOUT


If someone published
a book full of
all the negative things
you tell yourself,
would you be proud?
Week 10: 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 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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 16 10
HOLLOW ELBOW PLANK TOE
ROCK HIP DROPS TOUCHES

COOL DOWN STRETCH


Week 10: Day 3 PM Circuit
!
0 :00 4 :00 WARM UP

40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING X TOE
CLIMBERS TOUCH WITH JUMP

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 40!

30 20 10 20 30
MOUNTAIN LYING HIP SQUAT JUMP PLANK BUTT
CLIMBERS LIFT KICKS SUMO SQUAT SIDE STEPS KICKS

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

10 15 15
STATIC L LYING LYING
CROSSOVERS SIDE LIFTS (L) SIDE LIFTS (R)

COOL DOWN STRETCH

END OF TODAYS WORKOUT


If you could
summarise yourself in
3 words what would
they be?
Week 10: 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 41 !

20 10 20 10
SQUAT JUMP PLYO SUMO BURPEES
HALF TURN PUSH UPS SQUAT JUMP

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

14 16 18
V UPS PLANK LYING T
SIDE STEPS ARM LIFTS

COOL DOWN STRETCH


Week 10: Day 4 PM MOVE
!
0 :00 5 :0 0 WARM UP

5min
JOG

Compl ete 2 Rounds MOVE 27

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.

0 :00 1 0:0 0 COOL DOWN

5min 5min
JOG STRETCH

END OF TODAYS WORKOUT


To all of those people
who said I couldnt do
it

Watch me prove you


wrong.
Week 10: 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

4 :00 5 :00 REST!


Compl ete 10 R ounds TEST 2!

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)

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Week 10: Day 6 MY Session
!
0:0 0 6 0:0 0 ACTIVE

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.

Every morning you are


handed 24 golden hours.
You get them free of
charge. If you had all the
money in the world, you
couldnt buy an extra hour.

What will you do with this


priceless gift?
END OF TODAYS WORKOUT
Week 10: Day 7 Recovery Day
!
0:0 0 6 0:0 0 RECOVERY

Recovery day is your chance to refresh, and give back to your body and mind.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

Have you checked in with


the squad today?

Share your journey, and


experience theirs!
We are stronger, together.

#abbodysquad
CHECKPOINT END WEEK 10
!
!!

11

Take your eleventh photo.

Grab your diary and complete the following:

What are you most proud of this week?

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!
You may see me
struggle, but you will
never see me quit.

Your week ahead:!

! mon tue wed thu fri sat sun


circuit circuit circuit circuit TEST
AM
YOUR Stretch &
workout recovery
PM circuit MOVE circuit MOVE
Week 11: Day 1 AM Circuit
!
0 :00 4 :00 WARM UP

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

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 42!

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

1 5:0 0 1 6:0 0 REST!

1 6:0 0 2 0:0 0 CORE!

10 10 20
V UP PLANK KNEE TO LYING OVER HEAD
WITH WEIGHT ELBOW + FROGGER ARM EXTENSION

COOL DOWN STRETCH


Week 11: Day 1 PM Circuit
!
0 :00 4 :00 WARM UP

80 10 6 10
SKIPPING / ALTERNATE BURPEES UPPER BODY
HIGH KNEES LONG LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 43!

SQUAT PUSH UP STAR THE PYRAMID


JUMP + FROGGER V UPS
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 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

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.

*Write down your result so you can keep track of your progress (:

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

16 16 16
CRUNCH HOLD PLANK CURL & PLANK CURL &
LEG EXTENSIONS EXTEND (L) EXTEND (R)

ALTERNATE SIDES

COOL DOWN STRETCH

END OF TODAYS WORKOUT


We rise by lifting
others.
Week 11: Day 2 AM Circuit
!
0 :00 4 :00 WARM UP

10 7 50 7
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 44!

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

15 15 15
LYING OBLIQUE OBLIQUE
SIT UPS SIT UP (L) SIT UP (R)

COOL DOWN STRETCH


Week 11: Day 2 PM MOVE
!
0:0 0 2 0:0 0 MOVE 28

1min 4min SPEED PLAY


WALK JOG
1min WALK
4min JOG

Alternate for 20 minutes.

*you may choose to do 1min JOG, 4min FAST RUN (:

Who are the people


that have always been
there for you?
Who have
always said
I know you can do it.

Keep them close.


END OF TODAYS WORKOUT
Week 11: 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 45!

10 20 30 40 50
SQUAT REVERSE LUNGE STRAIGHT LEG MOUNTAIN SKIPPING /
JUMPS TWIST BICYCLE CLIMBERS HIGH KNEES

OR

ALTERNATE SIDES

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!
10 15 15
LYING SIDE SIDE
SIT UPS CRUNCH (L) CRUNCH (R)

COOL DOWN STRETCH


Week 11: Day 3 PM Circuit
!
0 :00 4 :00 WARM UP 4

40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING X TOE
CLIMBERS TOUCH WITH JUMP

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 46!

6 12 6 12
BUSTER REVERSE LUNGE CROSS PLANK DROP TO SUMO DROP SQUAT
OVER KNEEDRIVE WITH WEIGHT
BURPEES ELBOW + PUSHUP

ALTERNATE SIDES

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

14 14 14
LEG LOWER + SIDE ELBOW PLANK SIDE ELBOW PLANK
REVERSE CURL LEG LIFTS (L) LEG LIFTS (R)

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Its not about
comparing yourself to
others, its about
knowing youre
stronger than you
were yesterday.
Week 11: 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 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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

30 15 15
BICYCLE SIDE SIDE
CRUNCH (L) CRUNCH (R)

COOL DOWN STRETCH


Week 11: Day 4 PM MOVE
!
0 :00 2 0:0 0 MOVE 29

20min
WALK / JOG LONG WALK / JOG

Fast paced walk for 20 minutes.


OR
Jog for 20 minutes.
*if you need to walk, do so for 1 min & then continue your 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

4 :00 5 :00 REST!


FOR T IME TEST 3!

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 (:

100 100 100


SQUATS SIT UPS PUSH UPS

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).

30sec 30sec 30sec 30sec 30sec


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

30sec 30sec 30sec 30sec 30sec


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

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Week 11: Day 6 MY Session
!
0 :0 0 6 0:0 0 ACTIVE

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.

Each morning you


have the opportunity
to get up
and make the day
ahead
AWESOME!

END OF TODAYS WORKOUT


Week 11: Day 7 Recovery Day
!
0:0 0 6 0:0 0 RECOVERY

Recovery day is your chance to refresh, and give back to your body and mind.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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

Take your twelfth photo.

Grab your diary and complete the following:

What are you most proud of this week?

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.

Choose your motivating word of the week?


Write it down and hang it up where you will see it everyday!
I love the person I have
become, because I
fought
to become her.

Your week ahead:!

! mon tue wed thu fri sat sun


circuit circuit circuit circuit TEST
AM
YOUR Stretch &
workout recovery
PM circuit MOVE circuit MOVE
Week 12: Day 1 AM Circuit
!
0 :00 4 :00 WARM UP

100 10 16 16
SKIPPING / PLANK ALTERNATE SIDE ELBOW SIDE ELBOW
HIGH KNEES ARM / LEG LIFTS PLANK HIP LIFTS (L) PLANK HIP LIFTS

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 48!

20 100 20 100 20
SUMO SKIPPING / FROGGERS SKIPPING/ PLANK
SQUAT JUMPS HIGH KNEES HIGH KNEES SIDE STEPS

OR OR

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

15 15 15
DISH ELBOW PLANK ELBOW PLANK
TUCK LEG LIFTS (L) LEG LIFTS (R)

COOL DOWN STRETCH


Week 12: Day 1 PM Circuit
!
0 :00 4 :00 WARM UP

90 10 7 10
SKIPPING / ALTERNATE LONG BURPEES UPPER BODY
HIGH KNEES LUNGE ROTATION

OR

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 49!

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)

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!
16 16 16
CRUNCH REVERSE LYING T ARM
CROSS OVER CURL LIFTS

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Write down the
5 most important
things in
your life right now.
Week 12: Day 2 AM Circuit
!
0 :00 4 :00 WARM UP

10 7 50 7
CROSS OVERS PLANK TO SHUFFLES PLANK DROP
DOWN DOG TO ELBOW

4 :00 5 :00 REST!


5 :00 1 5:0 0 CIRCUIT 50!

20 15 10 15 20
REVERSE SQUAT REVERSE PUSH MOUNTAIN
LUNGES PRESS BURPEES UPS CLIMBERS

OR

ALTERNATE SIDES

1 5:0 0 1 6:0 0 REST!


Compl ete 2 Rounds CORE!

15L : 15R 15L : 15R 15L : 15R 15L : 15R


KNEELING KNEELING KNEELING KNEELING
DONKEY KICK LEG LIFTS FIRE HYDRANT NINJA KICK

COOL DOWN STRETCH


Week 12: Day 2 PM MOVE
!
0 :0 0 2 0 :0 0 MOVE 30

SPEED PLAY
1min 1min 1min 1min
WALK JOG WALK BURPEES 1min WALK
1min JOG
1min WALK
1min BURPEES

Alternate for 20 minutes.

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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

20 20 20
STATC L SIDE ELBOW PLANK SIDE ELBOW PLANK
CROSS OVERS HIP LIFTS (L) HIP LIFTS (R)

COOL DOWN STRETCH


Week 12: Day 3 PM Circuit
!
0 :00 4 :00 WARM UP

40 30 20 10
HIGH KNEES BUTT KICKS MOUNTAIN STANDING X TOE
CLIMBERS TOUCH WITH JUMP

4 :00 5 :00 REST!


5 :00 2 0:0 0 CIRCUIT 52! *Complete 2 rounds. Total circuit time = 15min!

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)

COOL DOWN STRETCH

END OF TODAYS WORKOUT


No matter how hard
they try, they can never
take away your
knowledge.
Make an effort to
learn and experience
as much as
you can everyday.
Week 12: 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 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

1 5:0 0 1 6:0 0 REST!


1 6:0 0 2 0:0 0 CORE!

20 20 20
CROSS LYING LYING
CLIMBERS SIDE LIFTS (L) SIDE LIFTS (R)

COOL DOWN STRETCH


Week 12: Day 4 PM MOVE
!
0 :00 4 :00 WARM UP

5min
JOG

Compl ete 2 Round s MOVE 31

STAIRS / HILLS
4min 1min
STAIRS / WALK *Use any length stairs or hill available
HILLS OR increase incline on treadmill.

4 min complete as many stairs/hills as you can


OR continuous 4min on incline treadmill.
1min gentle walk recovery

then repeat.

0 :00 1 0:0 0 COOL DOWN

5min 5min
JOG STRETCH

END OF TODAYS WORKOUT


You are
beautiful.

Never forget that.


Week 12: Day 5 TEST Day
!
0 :00 4 :00 WARM UP

70 12 6 12
SKIPPING / PLANK STAR REVERSE WIDE LEG
HIGH KNEES STEP OUTS BURPEE GROIN LUNGE

OR

4 :00 5 :00 REST!


Compl ete 6 Round s TEST 4!

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)

COOL DOWN STRETCH

END OF TODAYS WORKOUT


Week 12: Day 6 MY Session
!
0 :0 0 6 0:0 0 ACTIVE

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.

END OF TODAYS WORKOUT


Week 12: Day 7 Recovery Day
!
0 :0 0 6 0:0 0 RECOVERY

Recovery day is your chance to refresh, and give back to your body and mind.

It is very important to spend time today stretching and incorporating recovery


techniques. 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.

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.

The biggest reward


is not the prize at
the end.
It is everything you
learn and experience along the
way.

It is the belief in your potential


to do great things.
CHECKPOINT FINAL
!

13

Take your FINAL photo.

Grab your diary and complete the following:

What are you most proud of during the last 12 weeks of your journey?

What have you learnt about yourself?

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?

Write down one word that describes you.


!!

The most wonderful thing about the last 12 weeks,


is that

THIS IS ONLY
THE
BEGINNING.

Thank you for the journey!


LOVE LOTS Amanda x

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