Fit in 30 Days V3 - 2019

FIT IN 30
A guide to navigating the festive season

without undoing your hard work.
A MESSAGE FROM ME!
The festive season is a wonderful time of the year where you can
enjoy quality time with family, friends & loved ones. However,
often this time of year involves a lot of indulgence and many fall
out of routine with their healthy habits and exercise. This guide is
designed to help you navigate the festive season, so you can enjoy
the celebrations with family and friends, without being afraid of
undoing your hard workout throughout the year. This guide will help
you remain accountable, to prevent you from reverting back to old
or “unhealthy” habits.
FIT IN 30 is the solution!

I have created this guide so that you have a plan to follow, plus
helpful hints for staying on track during this time of the year. This
guide will show you how maintaining healthy habits, while still
enjoying yourself, is totally manageable when you have the right
tools.
The first step is to CHANGE YOUR MINDSET.

Healthy eating and exercise should become a part of who you are,
and become an essential part of your daily life (like brushing your
teeth). Everyone can eat a huge piece of cake while watching TV,
that’s not hard! However, getting up at 6am to sneak in your
workout while others sleep is HARD! It is a privilege to have a
strong, healthy body. This is something that sets you apart and
should make you proud.
Once I made this shift in my mindset, everything changed. This shift

sets the stage for greater self empowerment and self confidence -
which leads to being happier overall throughout your life.
The key is to recognize that you have the power to transform your
life and live it to the fullest during good times, hard times, success,
holidays and festivities by applying key foundational behavioral
principles. When you do this, you won’t get discouraged during
challenging situations in your life.
Hard times will always come, but you are stronger than you
know. Let’s show the world how strong we are!
LOVE YOU MY QUEENS,

ANITA XX
BEFORE
YOU START
I RECOMMEND THAT YOU DOWNLOAD AN INTERVAL TIMER
for your phone for when you require one - I use an app called ‘SIT’.
It’s free and really easy to use!
PLEASE DOWNLOAD A PHOTO COLLAGE APP

to compare your start images with your final and/or halfway images.
I recommend the free app "Layout".
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
from on the same journey as you!
PLEASE DOWNLOAD THE VIMEO APP

I have included links to Vimeo with video examples of
your workouts to assist you. You can find the Vimeo links
beside each exercise.
MAKE SURE
YOU TAG
I WOULD LOVE TO FOLLOW YOUR JOURNEY ON
ME SO I SEE INSTAGRAM AND FACEBOOK;
YOUR POSTS please use the tags #TeamAnitaHerbert #FitQueenArmy
#FitQueenChallenge #FitQueenMeals and @anita_herbert
@fitqueen_army
NEED RESISTANCE BANDS?

My personal recommendation is PROFITNESSSURE BANDS! The mini
bands set comes with four different resistance levels: light, medium,
heavy & extra heavy. CLICK HERE to shop and a discount will
automatically apply
REFERENCE
TABLE
These numbers and letters represent which exercises
SET NUMBERS go together in any one set. For example, A1 & A2
(A1, A2, A3 ETC.) should be completed together before resting.
How many times you are to complete the exercises.

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

REPS specific exercise. For example, you may be asked to
do 12 squats.
ABBREVIATIONS EXPLANATION
DB Dumbbell
E/W Each Way

E/L Each Leg
EMOM Every Minute on The Minute Training
You will set a timer for 5 x 60 SECOND intervals.

When the minute starts, complete the reps given for each exercise -
when you have finished, you will rest until the end of that minute. The
faster you work, the more time you will have to rest at the end of each
exercise. Once the minute is up and the next minute begins, you will start
the next set.
IMPORTANT
INFORMATION
ABOUT THIS GUIDE
1. Who can benefit from this guide? 7. How long is the program?
Everyone who fears gaining weight during this holiday season, There are 4 weeks worth of workouts in this program. I have
who needs some guidance on how to stay on track without included 6 days of workouts per week - however I want to stress
undoing all the hard work and having to restart everything in that I have done this to give you lots of variety. During this
January. period of the year I do not want you to stress yourself. If you can
make 3 workouts a week, choose your favorite 3. If you can do
2. What equipment is used? 5, choose 5 you love. The choice is yours. This is not a strict, rigid
You will only need Resistance Bands + Dumbbells. I’ve used program - this is a guide designed to empower you and give you
minimal equipment to make these easy to plan workouts that guidance and choice.
you can complete on the go.
8. Is this a challenge?
3. How do you use this guide? This is NOT a challenge, this is a guide to help you survive the
What’s important with this program is that I intend it as a GUIDE. holidays. Can be started at any time and done at your own pace!
This means you have total flexibility! This is a tool, not a rigorous You can split up the workouts and reuse them over and over, the
workout plan that you need to be a slave to over the festive choice is yours,
season. You can use this guide on it’s own, or as an addition to
your current workout routine. 9. Do I have to follow this everyday?
No, you don't have to follow it religiously, just do you best and
4. How long are the workouts? don't stress! Remember that 1-2 workouts per week is better
If you are organised and work fast, you should be able to than not working out at all. Balance is key, not an all or nothing
complete these workouts in 30 minutes. These are short, sharp, approach.
intense workouts designed to torch calories FAST - so you can
get back to enjoying this time of year sooner. 10. Do I have to have a gym membership?
No, this guide can be done at home or at the gym, the choice is
5. What is the goal of this program? yours!
The goal of this program is to help you not lose all the hard work
you have put in and enjoy your holidays! This is your ultimate 11. What style of training is this?
survival guide for the holidays, which will help you prepare for HIIT style and full body workouts to maximize fat burn and put all
2020 and get a head start on everyone else! the extra holiday calories to good use!
6. How can I include this/implement in my current routine? 12. How many days of training?
You can do your normal weight training session first and include I have included 6 x 30 minute workouts per week BUT you can
this after your workout as a HIIT finisher. Modify your training do less or more, up to you and your schedule! I would
to make it shorter or longer, it is up to you how you want to recommend 1-3 workouts per week for beginners, 3-4 for those
challenge yourself. with moderate training experience, and up to 6 for advanced
ladies. The choice is yours!
13. Suitable for beginners?

Absolutely. No matter your fitness level, this guide will suit you!
HIIT workouts allow you to choose your own weights and push
yourself to your personal limits.
WEEK 1
WORKOUTS
Monday Full
workout Body
Set Sets reps Exercise
DB TEMPO SQUAT 4-3-1

A1 3 12
https://vimeo.com/342763947/d373083229
DB KNEELING SHOULDER PRESS

A2 3 12
https://vimeo.com/353176370/b8ce858f83
DB BENT OVER ROW (UNDERHAND GRIP)

B1 3 12
https://vimeo.com/342389291/0548d23ef9
SQUAT JUMPS
B2 3 12
https://vimeo.com/342510342/2c453a5851
TRICEP DIPS
C1 3 12
https://vimeo.com/332125006/0169a002a0
JUMPING JACKS
C2 3 12
https://vimeo.com/342880805/cb11cc7527
BURPEES
D1 3 12
https://vimeo.com/353290267/9d63f0cd72
Booty Burner
BANDED DONKEY KICKS

A1 3 10 E/L
https://vimeo.com/342390478/1806358c23
BANDED KICKBACKS
A2 3 20
https://vimeo.com/342755812/c0e782301a
BANDED DIAGONAL WALK

A3 3 20
https://vimeo.com/353176147/26aed38c8e
SEATED BANDED ABDUCTION

A4 3 20
https://vimeo.com/322622276/99cb83d69c
NOTES:
WORK QUICKLY! YOU NEED TO BE MOVING FAST & PUSHING HARD.
COMPLETE SETS TOGETHER AS INDICATED IN THE SET COLUMN, E.G A1 & A2
GO TOGETHER. REST FOR 60-90 SECS AFTER EACH SET.
Tuesday
workout Lean Legs
DB SUMO SQUAT TO SUMO DEADLIFT

A1 3 12
https://vimeo.com/324747084/ecb8290e9a
JUMPING LUNGES
A2 3 20
https://vimeo.com/322626576/8c148f5f71
DB CURTSY LUNGE PULSES

B1 3 12
https://vimeo.com/342389443/4a0c27988b
DB SUMO SQUAT TO JUMP

B2 3 20
https://vimeo.com/328075671/e94325f926
DB RDL’s
C1 3 12
https://vimeo.com/342388112/e747c5f8d8
BANDED SINGLE LEG GLUTE BRIDGE

C2 3 12 E/L
https://vimeo.com/342390866/45e03a1c38
IN AND OUT SQUATS

D1 3 20
https://vimeo.com/353284358/9493665d6a
CRAB WALKS
D2 3 20
https://vimeo.com/342389532/8ee0d08323
BANDED GLUTE BRIDGE W 3 ABDUCTIONS

D3 3 12 E/L
https://vimeo.com/342390713/42df1d7055
NOTES:
Wednesday Full Body
workout HIIT + Cardio
Complete circuit one before moving on to circuit two then complete the cardio portion of the session.
Rest for 60 seconds after each full round of the completed circuit.
Circuit 1
Set Sets REPS Exercise
DB THRUSTERS
A1 3 12
https://vimeo.com/342765008/7144fa9f8e
DB SWINGS
A2 3 12
https://vimeo.com/324747067/8818740958
DB SUMO SQUAT TO UPRIGHT ROW

A3 3 12
https://vimeo.com/324723316/b470e9e32a
DB SNATCH
A4 3 12
https://vimeo.com/342762604/76f6ebf1df
Circuit 2
Set Sets TIME Exercise
DB SQUAT PUNCHES
B1 3 30 SECS
https://vimeo.com/364350834/9bfb896f9d
SURRENDERS
B2 3 30 SECS
https://vimeo.com/342764539/39d194da39
TRICEP PUSH UPS

B3 3 30 SECS
https://vimeo.com/342878326/617696ec42
SQUAT JUMPS
B4 3 30 SECS
HIIT Cardio
C1 6 30:15 BURPEES
Thursday
workout Glutes
DB FRONT SQUATS
A1 3 12
https://vimeo.com/364350737/034f15c601
DB LUNGES
A2 3 12 E/L
https://vimeo.com/331906821/82d13541ea
BANDED MONSTER WALK

B1 3 20
https://vimeo.com/332106102/ed3b873faa
DB PULL THROUGH
B2 3 12
https://vimeo.com/342760401/4db1ad84b3
DB SWINGS
C1 3 12
https://vimeo.com/324747067/8818740958
DB KNEELING SQUATS
C2 3 12
https://vimeo.com/353176378/122969dfe6
BANDED CLAMS
D1 3 20 E/S
https://vimeo.com/287485458/7aeeaabdf8
NOTES:
Upper Body
Friday HIIT + Core
workout NOTES:
DB UPRIGHT ROW VARIATION

A1 4 30 SECS
https://vimeo.com/324734498/84158cb1e2
DB FRONT RAISE VARIATION

A2 4 30 SECS
https://vimeo.com/324733377/5ddc1f3e65
SIDE TO SIDE LEG RAISE

A3 4 30 SECS
https://vimeo.com/332096489/1c038cdbfe
DB CHEST PRESS
B1 4 30 SECS
https://vimeo.com/342652125/c6a858dcdd
DB RENEGADE ROWS
B2 4 30 SECS
https://vimeo.com/342370079/ca18ba869f
REVERSE CRUNCHES
B3 4 30 SECS
https://vimeo.com/342879810/a23f7ae84f
DB SKULL CRUSHERS
C1 4 30 SECS
https://vimeo.com/353290443/459b512f5a
DB CURL TO PRESS
C2 4 30 SECS
https://vimeo.com/342386708/b286fa3524
BURPEE TO PLANK WALK

C3 4 30 SECS
Core
FLUTTER KICKS
A1 3 30 SECS
https://vimeo.com/353290201/61b417ba8e
PLANK ROCKS
A2 3 30 SECS
https://vimeo.com/342878692/97142490bd
BICYCLE CRUNCHES
A3 3 30 SECS
https://vimeo.com/246217904/d73d18bc85
Saturday
workout Full Body
DB SNATCH
A1 3 12 E/A
DB STEP UPS
A2 3 12 E/L
https://vimeo.com/342370619/be6982c2e8
DB REVERSE LUNGE TO HIGH KNEE

A3 3 12 E/L
https://vimeo.com/342761190/2c5d6df47e
DB SIDE LUNGE TO FRONT RAISE

B1 3 12
https://vimeo.com/324723304/31f7b5a737
BEAR CRAWLS
B2 3 12 E/W
https://vimeo.com/364350567/977a064f28
HALF BURPEES
B3 4 12
https://vimeo.com/342881130/4842df0350
DB CURL TO PRESS
C1 3 12
https://vimeo.com/342386708/b286fa3524
PUSH UPS
C2 3 12
https://vimeo.com/342878306/2510060205
SHOULDER TAPS
C3 3 12 E/A
https://vimeo.com/342879333/df4133a909
NOTES:
WEEK 2
WORKOUTS
Monday
workout Full Body
DB BULGARIAN LUNGE INTO SQUAT

A1 3 12 E/L
https://vimeo.com/353176387/046d71c9a5
SQUAT JUMPS
A2 3 12
DB UPRIGHT ROW VARIATION

B1 3 12
https://vimeo.com/324734498/84158cb1e2
DB RDL
B2 3 12
DB REVERSE FLYES
C1 3 12
https://vimeo.com/342389136/f46cf503a5
DB PULL THROUGHS
C2 3 12
DB SIT UPS
D1 3 12
https://vimeo.com/324892444/d654db5f80
DB SINGLE ARM ROW

D2 3 12 E/A
https://vimeo.com/327140257/57399e266f
Booty Finisher
BANDED SQUAT TO SIDE KICK

A1 3 12
https://vimeo.com/353176168/dc7d81317b

A2 3 12 E/L
BANDED GLUTE BRIDGE (WITH ABDUCTIONS)

A3 3 20
NOTES:
Tuesday
workout Lean Legs
DB FRONT SQUATS
A1 3 12
DB HAMSTRING CURL
A2 3 12
https://vimeo.com/324747024/2506688133
DB ALTERNATING CURTSY LUNGES

B1 3 12 E/L
https://vimeo.com/342368285/b50641037b
DB B-STANCE RDLS
B2 3 12 E/L
https://vimeo.com/364350693/71af410214
DB B-STANCE SQUAT
C1 3 12 E/L
https://vimeo.com/353176400/5b68af3dee
JUMPING LUNGES
C2 3 12
BANDED FROG PUMPS

D1 3 20
https://vimeo.com/331904774/668ae6c021
BANDED CRAB WALK

D2 3 10 E/W
https://vimeo.com/328070150/e0d9b1187d
NOTES:
Wednesday Full Body
workout HIIT + Core
EMOM (Every Minute on The Minute) TRAINING – set a timer for 5 x one minute intervals. Complete the reps given
for each exercise, then rest until the timer goes. When the next minute starts - go again, straight away and so forth.
Set Rounds reps Exercise
DB THRUSTERS
A1 5 ROUNDS 12
DB DOUBLE PULSE SQUAT JUMPS

B1 5 ROUNDS 12
https://vimeo.com/342652362/0b30c0fc0a
DB SQUAT - CURL - PRESS

C1 5 ROUNDS 12
https://vimeo.com/342762901/2bf224e191
DB SINGLE ARM SNATCH

D1 5 ROUNDS 10 E/A
IN AND OUT SQUATS

E1 5 ROUNDS 20
DB SIT UPS
F1 5 ROUNDS 20
EMOM (Every Minute on The Minute) TRAINING (continued) – You will set a timer for 5 x one minute intervals.
When the minute starts, complete the reps given for each exercise - when you have finished, you will rest until the
end of that minute. The faster you work, the more time you will have to rest at the end of each exercise. Once the
minute is up and the next minute begins, you will start the next set.
Thursday
workout Glutes
DB GOBLET SQUAT PULSES

A1 3 12
https://vimeo.com/342760786/8f34cf4ac0
DB WALKING LUNGES TO CURTSY

A2 3 12 E/L
https://vimeo.com/342765803/23fbe903fc
BANDED GOOD MORNINGS

A3 3 12
https://vimeo.com/353283758/f7659f8690
DB PULL THROUGHS
B1 3 12

B2 3 12
BANDED LATERAL WALK

B3 3 12 E/W
https://vimeo.com/353176156/2fc4ad56d0
DB CURTSY PULSE
C1 3 12 E/L
https://vimeo.com/364350721/27de39fddf
DB RDL
C2 3 12
BANDED SQUAT TO SIDE KICK

C3 3 12 E/L
https://vimeo.com/353176168/dc7d81317b
NOTES:
Friday Upper Body
workout HIIT + Core
Set Sets time Exercise
COMMANDOS
A1 4 30 SECS
https://vimeo.com/342878451/d340cffc6e
MOUNTAIN CLIMBERS
A2 4 30 SECS
https://vimeo.com/342879220/04904c5fa6
SIDE V CRUNCH
A3 4 30 SECS
https://vimeo.com/324892807/355531babf
DB BICEP CURLS
B1 4 30 SECS
https://vimeo.com/332125417/087439b0ae
DB FRONT RAISES TO UPRIGHT ROW

B2 4 30 SECS
https://vimeo.com/342765427/ee3783489c
DB CHEST PRESS
B3 4 30 SECS
DB PUNCHES
C1 4 30 SECS
https://vimeo.com/342388031/2cf71d7d6b
DB TRICEP EXTENSION
C2 4 30 SECS
https://vimeo.com/324892899/35eee84edf
DB BENT OVER ROW

C3 4 30 SECS
NOTES:
Saturday
workout Full Body
Set a timer for 5 minutes. Complete the circuit as many times as you can in 5 minutes. Work through the exercises
continuously for the allotted time. Rest for 90 seconds after each 5 minute block.
Circuit 1: 5 Minutes
STAR SQUAT JUMPS

A1 AMRAP 12
https://vimeo.com/364350983/2f10c2fd0f
PLYO STEP UPS

B1 AMRAP 12
https://vimeo.com/342653945/77186901f7
MOUNTAIN CLIMBERS
C1 AMRAP 12 E/S
TRICEP PUSH UPS

D1 AMRAP 12
DB B-STANCE RDL
A1 AMRAP 12 E/L
https://vimeo.com/364350693/71af410214
DB T-RAISES
B1 AMRAP 12
https://vimeo.com/342382805/d8cee7b145
DB BICEP CURL TO FRONT RAISE

C1 AMRAP 12
DB FLYES
D1 AMRAP 12
AMRAP = As Many Reps As Possible

HALF BURPEES
A1 AMRAP 12
LUNGES
B1 AMRAP 12 E/L
BICYCLE CRUNCHES
C1 AMRAP 12 E/S
PLANK JACKS
D1 AMRAP 12
https://vimeo.com/342880597/1a9e23fd39
BIRD DOG
A1 AMRAP 10 E/S
https://vimeo.com/353290249/4e30656522
HIGH PLANK ELBOW TO KNEE

B1 AMRAP 10 E/S
https://vimeo.com/353290477/44094d0ec5
CRAB TOE TOUCH

C1 AMRAP 10 E/S
https://vimeo.com/332097065/b09b8ac288
LEG LIFT WITH OBLIQUE TWIST

D1 AMRAP 10 E/S
https://vimeo.com/353290486/8234887627
Ab Finisher:
20 reps each of:
Exercise
BICYCLES
LEFT LIFT WITH OBLIQUE TWIST

https://vimeo.com/353290486/8234887627
MOUNTAIN CLIMBERS
WEEK 3
WORKOUTS
Monday Full Body -
workout Tabata
DB FRONT SQUAT
A1 8 20 SECS
DB BENT OVER ROW

B1 8 20 SECS
JUMPING JACKS
C1 8 20 SECS
https://vimeo.com/342880805/cb11cc7527
DB SWINGS
D1 8 20 SECS
https://vimeo.com/324747067/8818740958
HALF BURPEES
E1 8 20 SECS
DB LEG RAISE + CRUNCH VARIATION

F1 8 20 SECS
https://vimeo.com/353290512/75bc564d70
Booty Finisher
20:10 Complete exercise for 20 seconds, followed by 10 seconds of rest, complete 4 rounds of the superset.
Set Sets reps/time Exercise
BANDED MONSTER WALK

A1 4 20 SECS
BANDED SUMO SQUAT TO JUMP

A2 4 20 SECS
https://vimeo.com/342655742/ac61d22ad4
TABATA WORKOUT: Work at your maximum intensity for 20 seconds, then rest for 10 seconds.
Complete 8 rounds of the exercise, then move to the next set.
Tuesday
workout Lean Legs
BANDED GLUTE BRIDGE

A1 3 12
https://vimeo.com/331904639/0073147252
BANDED GLUTE BRIDGE WITH 3 ABDUCTIONS

A2 3 12
DB REVERSE LUNGE TO HIGH KNEE

B1 3 12 E/L
https://vimeo.com/342653239/686ac99812
DB SUMO SQUAT TO SIDE LUNGE

B2 3 12 E/L
https://vimeo.com/331908918/5d75965f2b
STEP OVERS
C1 3 20 E/S
https://vimeo.com/353176137/425e9200dc
LATERAL SHUFFLE
C2 3 20 E/W
https://vimeo.com/364350949/cacc1d26d3
BAND RESISTED DB RDL

D1 3 12
https://vimeo.com/353290195/3200b75365
BANDED SQUAT JUMPS

D2 3 12 E/L
https://vimeo.com/324745548/5ee9ae621c
NOTES:
Wednesday Full Body
workout HIIT + Cardio
EMOM TRAINING – set a timer for 5 x 60 SECOND intervals. Complete as many reps of each exercise block until the
timer goes. Rest for 30 seconds, then go again. After each 5 round work block – rest for 90 seconds before moving on.
Set TIME SPLIT ROUNDS reps Exercise
10 E/S MOUNTAIN CLIMBERS

A1 60 SECS 5 AMRAP
10 TRICEP PUSH UPS
15 INCLINE PUSH UPS
https://vimeo.com/342881199/f86221802f
B1 60 SECS 5 AMRAP
15 BENCH HOPS
https://vimeo.com/364350585/a97f3ba92a
12 DB LATERAL RAISES
https://vimeo.com/332112701/065801f0cb
C1 60 SECS 5 AMRAP
12 DB FRONT SQUATS
12 DB BICEP CURLS
https://vimeo.com/332125417/087439b0ae
D1 60 SECS 5 AMRAP
12 DB SQUAT TO UPRIGHT ROW
https://vimeo.com/324723316/b470e9e32a
12 DB SIT UPS
E1 60 SECS 5 AMRAP
12 LEG RAISES + CRUNCH VARIATION
EMOM (Every Minute on The Minute) TRAINING (continued) – You will set a timer for 5 x 60 SECOND intervals.
When the minute starts, complete the reps given for each exercise - when you have finished, you will rest until the
end of that minute. The faster you work, the more time you will have to rest at the end of each exercise. Once the
minute is up and the next minute begins, you will start the next set.
There are two exercises in each block - you will alternate each for the allotted amount of reps until the time is up.
THURSDAY
workout Glutes

A1 3 12

B1 3 20
DB FROG PUMPS
C1 3 12
https://vimeo.com/331904774/668ae6c021
DB REVERSE LUNGE TO CURTSY LUNGE

D1 3 12 E/L
https://vimeo.com/342756363/fb7a463349
BANDED SEATED ABDUCTOR

E1 3 20
https://vimeo.com/353176032/4a9f279b12
BANDED CLAMS
F1 3 20 E/S
https://vimeo.com/331904748/ce37ff60ab
BANDED DONKEY KICKS

F2 3 12 E/L
https://vimeo.com/342390478/1806358c23
NOTES:
Friday Upper Body
workout HIIT + Core
Complete circuit one before moving on to circuit two then complete the core portion of the session.
Circuit 1
DB PUNCHES
A1 3 10 E/A
DB RENEGADE ROWS
A2 3 10 E/A
https://vimeo.com/342370079/ca18ba869f
DB ALTERNATING HAMMER CURLS

A3 3 10 E/A
https://vimeo.com/342753265/52acac2ca1
DB KNEELING SHOULDER PRESS

A4 3 10 E/A
https://vimeo.com/353176370/b8ce858f83
Circuit 2
DB ARNOLD PRESS
B1 3 12
https://vimeo.com/332111247/596dbe0b39
DB BENT OVER ROW

B2 3 12 E/A
DB TRICEP EXTENSION
B3 3 12 E/A
DB LATERAL RAISES
B4 3 12
https://vimeo.com/364350799/0d7d820c47
Core
Set Sets reps/time Exercise
SIDE TO SIDE CRUNCHES

A1 4 12 E/S
https://vimeo.com/246217857/4b59fedf7a
REVERSE CRUNCHES
A2 4 12
SIDE PLANK ELBOW TOUCH

A3 4 12 E/S
https://vimeo.com/249343579/04cb776754
NOTES:
Saturday
workout Full Body
DB THRUSTERS
A1 3 12
SQUAT JUMPS
A2 3 12
DB SQUAT TO UPRIGHT ROW

B1 3 12
https://vimeo.com/332118035/8e1558b334
PLYO STEP UPS

B2 3 12 E/L
https://vimeo.com/342653945/77186901f7
DB SKULL CRUSHER WITH LEG LIFT

C1 3 12
LUNGE DROPS
C2 3 12 E/L
https://vimeo.com/353290157/72d90716c5
DB SIDE LUNGE TO FRONT RAISE

D1 3 12 E/S
https://vimeo.com/353176408/bfbda0117e
Ab Finisher
DB LEG RAISE + CRUNCH VARIATION

A1 3 12
REVERSE CRUNCH
A2 3 12
DB RUSSIAN TWIST
A3 3 12
https://vimeo.com/324892739/039fa9133a
NOTES:
WEEK 4
WORKOUTS
Monday
workout Full Body
PYRAMID SESSION: Complete 10 reps of each circuit then 9 reps, then 8 reps, then 7… all the way down to 2 reps.
Circuit 1
DB FRONT SQUATS
A1 10 10,9,8,7,6,5,4,3,2
DB AROUND THE WORLDS

A2 10 10,9,8,7,6,5,4,3,2
https://vimeo.com/258905388/6599d8123c
Circuit 2
LUNGE DROPS
A1 10 10,9,8,7,6,5,4,3,2
https://vimeo.com/353290157/72d90716c5
MOUNTAIN CLIMBERS
A2 10 10,9,8,7,6,5,4,3,2
Circuit 3
DB THRUSTERS
A1 10 10,9,8,7,6,5,4,3,2
DB RDL
A2 10 10,9,8,7,6,5,4,3,2
Circuit 4
DB SWINGS
A1 10 10,9,8,7,6,5,4,3,2
https://vimeo.com/324747067/8818740958
DB REVERSE FLYES
A2 10 10,9,8,7,6,5,4,3,2
Circuit 5
IN AND OUT SQUATS

A1 10 10,9,8,7,6,5,4,3,2
LEG RAISE AND CRUNCH VARIATION

A2 10 10,9,8,7,6,5,4,3,2
NOTES:
Tuesday
workout Lean Legs
DB RDL
A1 3 12
DB WALKING LUNGE KICKBACKS

B1 3 12 E/L
https://vimeo.com/364350933/b7a719ee05

C1 3 15
BANDED GLUTE BRIDGE WITH 3 ABDUCTIONS

D1 3 15
DB BULGARIAN LUNGES
E1 3 10 E/L
https://vimeo.com/342651493/8c19342401
PLYO STEP UPS

E2 3 10 E.L
https://vimeo.com/342653945/77186901f7

F1 3 10 E/L
BANDED LATERAL WALK

F2 3 12 E/W
NOTES:
Wednesday Full Body
workout HIIT+ Cardio
Complete circuit one before moving on to circuit two then complete the cardio portion of the session.
Circuit 1
DB TEMP SQUAT
A1 3 10
https://vimeo.com/342763947/d373083229
DB DEADLIFT WITH PULSE

A2 3 10
https://vimeo.com/324747047/0259588a9e
DB CHEST PRESS
A3 3 10
DB SEATED SHOULDER PRESS

A4 3 10
https://vimeo.com/324734351/8016ade0fa
Circuit 2
BURPEES
B1 3 30 SECS
CRAB TOE TOUCHES

B2 3 30 SECS
https://vimeo.com/332097065/b09b8ac288
PUSH UPS
B3 3 30 SECS
https://vimeo.com/342881199/f86221802f
HIGH KNEES (SPRINTS)

B4 3 30 SECS
https://vimeo.com/342654345/92b5f97099
Cardio Finisher
DB PUNCHES
A1 4 30 SECS
SURRENDER JUMP SQUATS

A2 4 30 SECS
https://vimeo.com/342374535/43f736e9d5
MOUNTAIN CLIMBERS
A3 4 30 SECS
NOTES:
Thursday
workout Glutes
DB RDLS
A1 3 12
DB CURTSY LUNGE PULSES

A2 3 12 E/L
https://vimeo.com/342389443/4a0c27988b
DB SUMO FRONT SQUAT

B1 3 12
https://vimeo.com/364350903/e73366614a
BANDED CRAB WALK

B2 3 12 E/W
https://vimeo.com/328070150/e0d9b1187d
DB KNEELING SQUATS
C1 3 12
https://vimeo.com/353176378/122969dfe6
BANDED LATERAL WALK

C2 3 12
DB STEP UPS
D1 3 12 E/L
https://vimeo.com/342370619/be6982c2e8
BANDED MONSTER WALK

D2 3 12 E/W
NOTES:
Friday Upper Body
workout HIIT + Core
DB SEATED ARNOLD PRESS

A1 4 30 SECS
https://vimeo.com/332111247/596dbe0b39
DB BENT OVER REVERSE FLYES

A2 4 30 SECS
HIGH KNEES (SPRINTS)

A3 4 30 SECS
https://vimeo.com/342654345/92b5f97099
DB SNATCH
B1 4 30 SECS
DB TRICEP EXTENSION
B2 4 30 SECS
DB PUNCHES
B3 4 30 SECS
BICYCLE CRUNCHES
C1 4 30 SECS
LEG LIFT WITH OBLIQUE TWIST

C2 4 30 SECS
https://vimeo.com/353290486/8234887627
V CRUNCHES
C3 4 30 SECS
https://vimeo.com/246217733/cdab94d0a7
NOTES:
Saturday
workout Full Body
BULGARIAN HOPS
A1 3 12 E/L
https://vimeo.com/353176273/eacb9161cb
JUMPING LUNGES VARIATION

A2 3 12 E/L
DB Y PRESS
B1 3 12
https://vimeo.com/353290462/7532220804
DB AROUND THE WORLDS

B2 3 12
https://vimeo.com/258905388/6599d8123c
DB SWINGS
C1 3 12
https://vimeo.com/324747067/8818740958
DB SIT UPS
C2 3 12

D1 3 12 E/L
BANDED BICYCLE CRUNCHES

D2 3 12 E/S
NOTES:

Fit in 30 Days V3 - 2019

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Fit in 30 Days V3 - 2019

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FIT IN 30

A guide to navigating the festive season

FIT IN 30 is the solution!

The first step is to CHANGE YOUR MINDSET.

Once I made this shift in my mindset, everything changed. This shift

LOVE YOU MY QUEENS,

PLEASE DOWNLOAD A PHOTO COLLAGE APP

I HAVE BUILT AN INCREDIBLE COMMUNITY

PLEASE DOWNLOAD THE VIMEO APP

NEED RESISTANCE BANDS?

How many times you are to complete the exercises.

The amount of times you complete each

E/W Each Way

EMOM Every Minute on The Minute Training

You will set a timer for 5 x 60 SECOND intervals.

13. Suitable for beginners?

DB TEMPO SQUAT 4-3-1

DB KNEELING SHOULDER PRESS

DB BENT OVER ROW (UNDERHAND GRIP)

BANDED DONKEY KICKS

BANDED DIAGONAL WALK

SEATED BANDED ABDUCTION

DB SUMO SQUAT TO SUMO DEADLIFT

DB CURTSY LUNGE PULSES

DB SUMO SQUAT TO JUMP

BANDED SINGLE LEG GLUTE BRIDGE

IN AND OUT SQUATS

BANDED GLUTE BRIDGE W 3 ABDUCTIONS

DB SUMO SQUAT TO UPRIGHT ROW

TRICEP PUSH UPS

BANDED MONSTER WALK

Set Sets TIME Exercise

DB UPRIGHT ROW VARIATION

DB FRONT RAISE VARIATION

SIDE TO SIDE LEG RAISE

BURPEE TO PLANK WALK

DB REVERSE LUNGE TO HIGH KNEE

DB SIDE LUNGE TO FRONT RAISE

DB BULGARIAN LUNGE INTO SQUAT

DB UPRIGHT ROW VARIATION

DB SINGLE ARM ROW

BANDED SQUAT TO SIDE KICK

BANDED SINGLE LEG GLUTE BRIDGE

BANDED GLUTE BRIDGE (WITH ABDUCTIONS)

DB ALTERNATING CURTSY LUNGES

BANDED FROG PUMPS

BANDED CRAB WALK

Set Rounds reps Exercise

DB DOUBLE PULSE SQUAT JUMPS

DB SQUAT - CURL - PRESS

DB SINGLE ARM SNATCH

IN AND OUT SQUATS

DB GOBLET SQUAT PULSES

DB WALKING LUNGES TO CURTSY

BANDED GOOD MORNINGS

DB SUMO SQUAT TO SUMO DEADLIFT

BANDED LATERAL WALK

BANDED SQUAT TO SIDE KICK

DB FRONT RAISES TO UPRIGHT ROW

DB BENT OVER ROW

STAR SQUAT JUMPS

PLYO STEP UPS

TRICEP PUSH UPS