GYM

WORK
OUTS
 Before You Start

1. i recommend that you download an interval timer

for your phone for when you require one (eg Finishers)
- I use an app called ‘SIT’. It’s free and really easy to use!

2. please download a photo collage app

to compare your start images with your final and/or halfway images.
I recommend the free app "Layout" as it doesn't add watermarks.

3. i have built an incredible community with thousands of women

so please join the “FitQueen Community” Group on Facebook. It’s a great
place for discussion topics, asking questions and general support f rom
women on the same journey as you!

click here to join

4. i would love to follow your journey on instagram and facebook;

please use the tags #TeamAnitaHerbert #FitQueenArmy
#FitQueenChallenge #FitQueenMeals and @anita_herbert @fitqueen_
army

5. n
 eed resistance bands?
I have a full range of resistance bands and booty bands that you will need
for this Challenge available on my website.

click here to shop

make sure
you tag me
on instagram
so I don’t miss
your posts!
Reference Table
These numbers and letters represent which exercises go together
SET NUMBERS in any one set. For example, A1 & A2 should be completed together
(A1, A2, A3 ETC.) before resting.

How many times you are to complete the exercises. For example,
set A (A1 & A2) should each be completed the specified amount
SETS
of times through (e.g 3 times) before moving onto set B (B1 & B2).

The number of times you complete each specific exercise. For

example, you may be asked to do 12 squats. A number that has
REPS/ TIME a semicolon, e.g 30:10 indicates time. The first number is the
working time, the second number is the rest time.

abbreviations explanation

SM Smith Machine

BB Barbell

DB Dumbell

EA Each Arm

EL Each Leg

Timed workouts where you will complete 8 x 20

TABATA second sets of each exercise. These are short, sharp,
intense workouts.

I recommend 60 seconds rest between each

REST TIME
complete set, move quickly! Keep your heart rate up.

A drop set is the simple technique where you

perform a set of any exercise to failure or just short
DROP SET
of failure, then drop some weight and continue for
more repetitions with the reduced weight

A f inisher is a short, sharp addition at the end of

FINISHER your workout designed to burn out a specif ic muscle
group. Work hard and fast and smash out your reps.
Warming Up &
Cooling Down
Warming Up
There are many variations and personal preferences for warming up. I recommend going for
whatever makes you feel warm, loose and ready to go! I like to do some dynamic stretching
(stretching and moving to prepare the muscles I’ll be using in the workout) or jump on a
treadmill for 5-10 minutes. Keep it short and sweet!

Cooling Down
Don’t underestimate the cool-down at the end of your workout. You’ve worked so hard, take a
few minutes to relax and stretch out all of the major muscles you trained.

A cool-down focuses on static stretches which capitilize on your already warmed up muscles
allowing your joints to move through a fuller range of motion. This is accomplished by holding
stretches for a longer amount of time, thus slowly increasing your flexibilty by bringing your
body into a deeper stretch each time.

Just a few minutes stretching will help a lot with muscle repair and recovery. Hold each position
for 10-45 seconds.

Dynamic Stretching Static Stretching

• has been shown to improve • has been shown to improve

flexibility, increase power output, R.O.M, improve flexibility, help
increase neuromuscular activation with muscle recovery

• can increase performance • may affect performance

best before training best after training

Your workouts throughout this
Challenge are already super intense
Additional
Cardio For
and designed to test you.

There is not much need for a huge

amount of additional cardio
throughout this Challenge! I would
prefer for you to push yourself hard
in your sessions, then spend
endless hours doing cardio.
Your Goal
However, if cardio is something you
If your goal is FAT LOSS:
enjoy including in your regime, here
You could incorporate an extra 1 - 2 HIIT
are my suggestions.
sessions per week. You could do outdoor
HIIT!

Your HIIT sessions should be no more

than20-25 minutes long. I suggest
something like:

SPRINT 20 seconds WALK 60 seconds

Repeat for 20-25 minutes

Note: You can adjust these times based on

your fitness level. You can increase your
sprint time or reduce your walk time, do
what feels good for you.

You can also utilize the HIIT workouts from

your My Day, My Way eBook.

If your goal is LEAN GAINS:

You could incorporate an extra 1 - 2 outdoor
walks per week (45 minute walk).

If you don’t love walking, you’re welcome to

do another outdoor cardio choice that you
enjoy - such as swimming or cycling.
 day 1 day 2 day 3 day 4 day 5 day 6 day 7

GLUTES, QUADS, HAMSTRINGS,

CHEST,
SHOULDERS BACK + GLUTES + GLUTES,
HIIT FIT MY DAY, MANDATORY
+ BUBBLE CORE BUBBLE ARMS +
BUTT OR WALK MY WAY REST DAY
BUTT KILLER BUBBLE BUTT
FINISHER FINISHER FINISHER FINISHER

Your workout guide is broken into

three phases:

Week 1-2, Week 3-4, Week 5-6

The same workout split will be used the

entire 6 weeks, however you will get a
brand new workout routine with lots of
new exercises every 2 weeks.

As you can see we are going to be focusing

on either building that bubble butt and
sculpting those abs every day!

Enjoy!
Gym
Workouts
WEEK 1 + 2
Day 1: Glutes, Shoulders +
Bubble Butt Finisher
ACT IVAT I O N

SET SETS REPS EXERCISE FOCUS

2 15 DOUBLE BANDED STANDING HIP THRUST GLUTES

2 10 E/L BANDED SIDE STEP TO SQUAT GLUTES

THE WORKOUT

SET SETS REPS EXERCISE FOCUS

A1 4 10 BB/SM HIP THRUST - 2 SEC PAUSE Glutes

Glutes/
A2 4 10 E/L SIDE STEP UP/KNEE DRIVE
Hamstrings

B1 4 8 E/A DB SEATED ALTERNATING SHOULDER PRESS Shoulders

B2 4 10 DB 1 1/4 LATERAL RAISE Shoulders

Glutes/Quads/
B3 4 15 DB SUMO SQUAT PULSES
Hamstrings

Glutes/
C1 3 15 CABLE PULL THROUGH
Hamstrings

Glutes/Quads/
C2 3 15 CABLE SUMO SQUAT PULSES
Hamstrings

C3 3 10 CABLE ROPE FRONT RAISE Shoulders

D1 4 10 E/A CABLE LEANING LATERAL RAISE Shoulders

Shoulders/
D2 4 10 E/A CABLE BENT OVER REVERSE FLY
Back

Glutes/Quads/
D3 4 10 DB SUMO SQUAT TO JUMP
Hamstrings
FINISHER

SET SETS REPS EXERCISE FOCUS

E1 2 25 E/L CABLE KICKBACKS Glutes

E2 2 25 E/L CABLE STANDING HIP ABDUCTION Glutes

Day 2: Chest, Back +
Core Killer Finisher
THE WORKOUT

SET SETS REPS EXERCISE FOCUS

A1 3 8 ASSISTED PULL UPS Back

A2 3 10 BANDED PUSH UP TO ROW Chest/Back

B1 3 10 DB CHEST SUPPORTED ROW Back

B2 3 10 DB INCLINE CHEST PRESS Chest

C1 3 10 CABLE LAT PULLDOWN (WIDE GRIP) (2 handles) Back

C2 3 10 CABLE STRAIGHT ARM LAT PULLDOWN Back

C3 3 10 CABLE CHEST FLY Chest

D1 3 10 E/A DB SINGLE ARM ROW Back

D2 3 10 E/A DB SINGLE ARM REAR DELT FLY Back

FINISHER

SET SETS TIME EXERCISE FOCUS

E1 2 30:10 DB LEG RAISE + CHEST FLY Chest/Core

E2 2 30:10 DB NARROW PRESS REVERSE CRUNCH Core

E3 2 30:10 HIGH PLANK ELBOW TO KNEE Core

Day 3: Quads, Glutes +
Bubble Butt Finisher

ACT IVAT I O N

SET SETS REPS EXERCISE FOCUS

Glutes/Quads/
2 10 WALKING LUNGE INTO KICK
Hamstrings

2 10 BANDED HIP HINGE ABDUCTION Glutes

THE WORKOUT
SET SETS REPS EXERCISE FOCUS

A1 4 8 SM HEEL ELEVATED SQUATS (QUAD FOCUS) Quads

Glutes/
A2 4 8 E/L BB / SM DEFICIT REVERSE LUNGE Hamstrings/
Quads

Quads/
B1 4 20 LEG PRESS (NARROW STANCE)
Hamstrings

B2 4 10 E/L SINGLE LEG LEG PRESS (GLUTE FOCUSED) Glutes

C1 3 10 SEATED LEG EXTENSION (2 SEC PAUSE ON TOP) Quads

Quads/Glutes/
C2 3 10 E/A BULGARIAN LUNGE DOUBLE PULSE
Hamstrings

Glutes/
C3 3 10 E/A JUMPING LUNGE Hamstrings/
Quads
FINISHER

SET SETS REPS EXERCISE FOCUS

Glutes/Quads/
D1 2 15 E/L BANDED B STANCE SQUAT INTO SIDE KICK
Hamstrings

Glutes/Quads/
D2 2 15 BANDED SQUAT HOLD ABDUCTION TO JUMP
Hamstrings
Day 4: HIIT FIT
THE WORKOUT

SET SETS TIME EXERCISE FOCUS

WRIST BANDED SQUAT HOLD WITH

A1 8 20:10 Full body
ALTERNATING ROW

B1 8 20:10 WRIST BANDED BEAR HOLD RENEGADE ROW Full body

C1 8 20:10 PLANK SHOULDER TAPS - JACKS Full body

D1 8 20:10 SURRENDER SQUAT JUMPS Full body

E1 8 20:10 BEAR HOLD FRONT RAISE TO DOWNWARD DOG Full body

F1 8 20:10 REVERSE LUNGE TO HIGH KNEE JUMP Legs

G1 8 20:10 ALTERNATING LEG V UP Core

H1 8 20:10 SQUAT HOLD TO EXPLOSIVE JUMP Legs

Day 5: Hamstrings, Glutes
+ Arms
ACT IVAT I O N

SET SETS REPS EXERCISE FOCUS

Glutes/
2 15 DOUBLE BANDED GOOD MORNING (long loop + mini)
Hamstrings

Glutes/
2 15 DOUBLE BANDED 3/4 SUMO SQUAT (long + mini)
Hamstrings

THE WORKOUT
SET SETS REPS EXERCISE FOCUS

Hamstrings/
A1 4 10 BB/DB PAUSED RDL (QUICK PAUSE ON THE BOTTOM)
Glutes

Hamstrings/
A2 4 10 EL DB DEFICIT REVERSE LUNGE TO CURTSY
Glutes/Quads

Hamstrings/
B1 4 10 SM GOOD MORNING
Glutes

Hamstrings/
B2 4 10 SM WIDE STANCE FEET FORWARD PAUSED SQUAT
Glutes/Quads

Hamstrings/
C1 3 10 CABLE SUMO RDL INTO SUMO SQUAT
Glutes/Quads

CABLE MONSTER WALK Hamstrings/

C2 3 12 ( 6 STEPS FORWARD, THEN 6 BACKWARDS) Quads/Glutes

D1 3 10 CABLE BICEP CURL Biceps

D2 3 10 CABLE TRICEP PUSHDOWN Triceps

E1 3 10 + 10 E/A DB HAMMER CURL INTO ALTERNATING HAMMER CURL Biceps

E2 3 10 E/A DB ALTERNATING SKULL CRUSHERS Triceps

FINISHER

SET SETS REPS EXERCISE FOCUS

F1 2 15 E/L FEET ELEVATED SINGLE LEG GLUTE BRIDGE Glutes

F2 2 15 REVERSE FROG PUMPS Glutes

F3 2 15 INCLINE PUSH UP Chest