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H O M E WO R KO U T S
BEFORE YOU START
1 I recommend that you download an interval timer

for your phone for when you require one (eg Metabolic 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 from 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 need 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

be sure to tag
me when you're
posting 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 40-60 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 finisher is a short, sharp addition at the end of

FINISHER your workout designed to burn out a specific 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 hard, so 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 flexibility 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 flexibility, • has been shown to improve R.O.M,
increase power output, increase improve flexibility, help with muscle
neuromuscular activation recovery
• can increase performance • may affect performance
best before training best after training

ADDITIONAL
CARDIO FOR
YOUR GOAL
If your goal is FAT LOSS:

You could incorporate an extra 1 - 2 HIIT
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

Note: If you selected “Choose for me,
your fitness level. You can increase your
Anita”, you can find your goal in the title
sprint time or reduce your walk time, do
of the Meal Plan
what feels good for you.
Your workouts throughout this Challenge

You can also utilize the HIIT workouts from
are already super intense and designed to
your My Day, My Way eBook.
test you.
There is not much need for a huge If your goal is LEAN GAINS:
amount of additional cardio throughout You could incorporate an extra 1 - 2 outdoor
this Challenge! I would prefer for you to walks per week (45 minute walk).
push yourself hard in your sessions, then
spend endless hours doing cardio. If you don’t love walking, you’re welcome to
do another outdoor cardio choice that you
However, if cardio is something you enjoy - such as swimming or cycling.
enjoy including in your regime, here
are my suggestions.
KEY POINTS
FOR THIS HOME
PROGRAM
During this home Challenge, many of us won’t
have access to a huge variety or amount of weight
- this is okay! To make up for it, I need you to PUSH
HARD! If an exercise says “10 reps” and you get to 10
reps and can do another 5 - do them! Don’t stop, if
you have more in the tank - KEEP GOING.
You can also add a set of dumbbells, bands, or

both to exercises where they are not already
utilized to up the intensity of the workout.
I’m not saying you need to go to failure every set -

but I am saying you need to push yourself to
see results.
weeks 1-6
day 1 day 2 day 3 day 4 day 5 day 6 day 7
legs,
upper legs, full
glutes + body + glutes +
hiit fit/ body +
bubble core bubble my day, mandatory
cardio core
killer butt my way rest day
butt killer
finisher finisher finisher
finisher
OVERVIEW
Your workout guide is broken

WEEKLY
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 bub-
ble butt and sculpting those abs every
day!
Enjoy!
HOME
WORKOUTS
WEEK 1 + 2
DAY 1
LEGS, GLUTES + BUBBLE BUTT
FINISHER
set sets reps exe rc i s e fo cus
A1 4 15 DB SUMO SQUAT QUADS/GLUTES
BANDED LEANING SQUAT

A2 4 20 GLUTES
W ABDUCTIONS
10-6-10 BANDED DB HIP THRUST GLUTES/

B1 4 (10 FULL RANGE, 6 SECONDS HOLD,
METHOD 10 PULSES) HAMSTRINGS
DB SINGLE LEG WALKING LUNGE GLUTES/QUADS/

B2 4 8 E/L (1 SIDE AT A TIME) LONG STEP HAMSTRINGS
GLUTES/
C1 3 10 E/L DB DEFICIT REVERSE LUNGE
HAMSTRINGS
QUADS/GLUTES/
C2 3 15 DB ¾ SUMO SQUAT
HAMSTRINGS
D1 3 15 KNEELING SISSY SQUATS QUADS
BUBBLE BUTT FINISHER
E1 3 50 BANDED GLUTE BRIDGE WITH GLUTES

3 ABDUCTIONS
E2 3 25 E/L DONKEY TO FIRE HYDRANT GLUTES

DAY 2
UPPER BODY + CORE KILLER
DB KNEELING SHOULDER PRESS

A1 4 10 SHOULDERS
A2 4 12 DB LATERAL RAISES SHOULDERS

(palms facing forward)
5 reps E/A DB ALTERNATING SHOULDER PRESS

B1 4 SHOULDERS
5 together (5-5-5)
B2 4 12 E/A DB LATERAL - FRONT RAISE COMPLEX SHOULDERS
DB BICEP CURL TO HAMMER CURL

B3 4 12 BICEPS
COMPLEX
C1 3 12 DB SKULL CRUSHER - LEG RAISE TRICEPS
C2 3 21 DB BICEP 21’S BICEPS
C3 3 12 DB BENT OVER REAR DELT FLY SHOULDERS/BACK
CORE KILLER FINISHER
set sets time exe rc i s e fo cus
D1 3 30:10 ELEVATED KNEE TO ELBOW ABS
BENCH SIDE TO SIDE SEATED KNEE

D2 3 30:10 ABS
TUCK
BBENCH V UP VARIATION
D3 3 30:10 ABS
D4 3 30:10 BENCH REVERSE CRUNCH + HIP UP ABS

DAY 3
HIIT FIT (TABATA)
set sets time exe rc i s e fo cu s
BACK/CORE/
A1 8 20:10 BANDED BEAR HOLD ROW INTO JACKS
SHOULDERS
QUADS/
HAMSTRINGS/
B1 8 20:10 SQUAT INTO BANDED PUNCH
SHOULDERS/
CORE
C1 8 20:10 MOUNTAIN CLIMBER VARIATION CORE

(straight to cross)
D1 8 20:10 SQUAT HOLD – BANDED ROW – JUMP FULL BODY
QUADS/
E1 8 20:10 LUNGE INTO KICK HAMSTRINGS/
GLUTES
F1 8 20:10 CRAB TOE TOUCH CORE
QUADS/
G1 8 20:10 SWITCHING LUNGE INTO LUNGE PULSES HAMSTRINGS/
GLUTES
H1 8 20:10 HIGH PLANK TO SQUAT HOLD FULL BODY

DAY 4
LEGS, GLUTES +
GLUTES/
A1 4 15 BANDED STANDING THRUST
HAMSTRINGS
GLUTES/
A2 4 15 BANDED SUMO DEADLIFT
HAMSTRINGS
B1 4 12 BANDED GOOD MORNING (long loop) HAMSTRINGS
GLUTES/
B2 4 12 BANDED 1 ¼ SQUAT (long loop)
HAMSTRINGS
QUADS/GLUTES/
C1 3 10 E/L DB STEP UP TO KNEE DRIVE
HAMSTRING/CORE
C2 3 10 E/L DB BULGARIAN TO SINGLE LEG RDL QUADS
D1 3 12 DB/KB SWING GLUTE FOCUSED GLUTES
D2 3 20 BANDED REVERSE HYPER W ABDUCTION GLUTES

set sets reps exe rci s e fo cus
BANDED SEATED ABDUCTORS LEANING

E1 3 25 GLUTES
FORWARD
E2 3 25 BANDED SEATED ABDUCTORS STRAIGHT GLUTES
BANDED SEATED ABDUCTORS LEANING

E3 3 25 GLUTES
BACK
GLUTES/
E4 3 10 BANDED SQUAT JUMPS
HAMSTRING/QUAD
DAY 5
FULL BODY + CORE KILLER
A1 3 10 E/A BANDED ALTERNATING PULLDOWN BACK

mini band
BACK/SHOULDERS/
A2 3 8 LOADED BEAR TO PUSH UP
CHEST
B1 4 10 DB RDL INTO BENT OVER ROW HAMSTRINGS/BACK
QUADS/GLUTES/
B2 4 10 E/L DB ALTERNATING FORWARD LUNGES
HAMSTRINGS
C1 3 12 BANDED LAT PULLDOWN BACK
C2 3 12 DB STRAIGHT ARM PULLDOWN BACK/SHOULDERS
QUADS/
C3 3 12 BANDED SQUAT TO ROW
HAMSTRINGS/BACK
BANDED PUSH UP TO RENEGADE ROW SHOULDERS/BACK/

D1 3 10
ALTERNATIVE: ON KNEES CHEST
SINGLE LEG BRIDGE W SINGLE ARM

D2 3 10 E/S FULL BODY
PRESS
set sets time exe rci s e fo c us
E1 3 30:10 DB CHEST FLY - SINGLE LEG RAISE FULL BODY/CORE
E2 3 30:10 V UP VARIATION CORE
E3 3 30:10 REVERSE PLANK KNEE UPS CORE

HOME
WORKOUTS
WEEK 3 + 4
DAY 1
LEGS, GLUTES +
A1 4 15 BANDED HIP THRUST GLUTES
ADDUCTORS/GLUTES
A2 4 12 DB PAUSE SUMO SQUAT
HAMSTRINGS/QUADS
ADDUCTORS/GLUTES
B1 4 12 DB ¾ SUMO PULSES
HAMSTRINGS/QUADS
GLUTES/QUADS/
B2 4 10 E/L DB 1 ¼ REVERSE LUNGES
HAMSTRINGS
C1 3 10 E/L BANDED LEG EXTENSION QUADS
QUADS/GLUTES/
C2 3 10 E/L DB WALKING LUNGE TO KICK
HAMSTRINGS
DB BANDED HEEL ELEVATED QUADS/GLUTES/

D1 3 12
GOBLET SQUAT HAMSTRINGS
SUMO SQUAT W CALF RAISE JUMP GLUTES/HAMSTRINGS/

D2 3 12
INTO NARROW SQUAT CALVES
BANDED SQUAT HOLD W

E1 4 30:10 QUADS/GLUTES
ABDUCTIONS
E2 4 30:10 BANDED 1 ¼ DONKEY KICKS GLUTES
E3 4 30:10 BANDED 1 ¼ FIRE HYDRANTS GLUTES

DAY 2
UPPER BODY + CORE FINISHER
A1 3 12 DB SEATED ARNOLD PRESS SHOULDERS
A2 3 12 DB SHOULDER PRESS TO Y PRESS SHOULDERS
A3 3 12 DB PAUSED LATERAL RAISE SHOULDERS
BICEPS/
B1 3 12 DB BICEP CURL TO SHOULDER PRESS
SHOULDERS
DB ROTATING HAMMER TO WIDE BICEP

B2 3 12 BICEPS
CURL
B3 3 12 DB OVERHEAD TRICEP EXTENSION TRICEPS
C1 3 12 BANDED HAMMER CURL BICEPS
BANDED OVERHEAD TRICEP

C2 3 12 TRICEPS
EXTENSION
C3 3 12 BANDED STANDING REAR DELT FLY SHOULDERS/BACK
D1 3 30:10 FEET BANDED BICYCLES ABS
D2 3 30:10 FEET BANDED V UPS W ABDUCTION ABS
D3 3 30:10 WRIST BANDED BUTTERFLY CRUNCH ABS

DAY 3
HIIT FIT (TABATA)
A1 8 20:10 SQUAT PULSE TO SIDE HOP LEGS/CARDIO
LEGS/
B1 8 20:10 DB SNATCH TO REVERSE LUNGE SHOULDERS/
CARDIO
C1 8 20:10 BEAR SHOULDER TAPS TO JUMP CORE/CARDIO
LEGS/
D1 8 20:10 DB OVERHEAD ALTERNATING CURTSY
SHOULDERS
E1 8 20:10 BANDED PUSH UP TO ROW CHEST/BACK
F1 8 20:10 SWITCHING LUNGE INTO LUNGE PULSES LEGS/CARDIO
G1 8 20:10 BANDED CLIMBERS CORE
FULL BODY/
H1 8 20:10 BURPEE - JACKS - JUMP
CARDIO
DAY 4
LEGS, GLUTES +
GLUTES/
A1 4 8 DB SUMO RDL INTO SQUAT
HAMSTRINGS
QUADS/GLUTES/
A2 4 8 E/L DB 1 ¼ DEFICIT LUNGES
HAMSTRINGS
8 BANDED HIP THRUST (8 NORMAL + 8

B1 4 GLUTES
(X 2) WIDE STANCE)
GLUTES/
B2 4 10 DB/KB GLUTE SWINGS
HAMSTRINGS
C1 3 10 BANDED REVERSE FROG GLUTES
DB SINGLE LEG WALKING LUNGE (LONG QUADS/GLUTES/

C2 3 10 E/L STEP) HAMSTRINGS
GLUTES/
D1 3 15 BANDED PULL THROUGH
HAMSTRINGS
D2 3 15 E/L BANDED KICKBACK GLUTES
set sets time exe rci s e fo cu s
DOUBLE BANDED GOOD MORNINGS (LONG + HAMSTRINGS/

E1 3 40:10
MINI) GLUTES
DOUBLE BANDED SQUAT PULSES (LONG + GLUTES/QUADS/

E2 3 40:10
MINI) HAMSTRINGS
GLUTES/QUADS/
E3 3 40:10 BANDED SQUAT HOLD W ABDUCTIONS (MINI)
HAMSTRINGS
DAY 5
FULL BODY + CORE FINISHER
A1 4 8 BANDED PULL DOWN VARIATION BACK
A2 4 8 DB BENT OVER WIDE TO NARROW ROW BACK
QUADS/GLUTES/
B1 4 10 E/L DB OVERHEAD FORWARD LUNGES
HAMSTRINGS
HAMSTRINGS/
B2 4 10 DB RDL TO OVERHEAD PRESS GLUTES/
SHOULDERS
C1 4 10 E/L DB BIRD DOG ROW CORE/BACK
C2 4 10 DB BENT OVER REVERSE FLY BACK/SHOULDERS
DB SINGLE ARM SNATCH TO REVERSE QUADS/GLUTES/

C3 4 10 E/A LUNGE HAMSTRINGS/
SHOULDERS
HAMSTRINGS/
D1 3 10 DB RDL INTO SUMO THRUSTER
GLUTES/QUADS
D2 3 10 DB BICEP CURL CIRCLES BICEPS
D3 3 10 DB BICEP CURL CIRCLES #2 (other way) BICEPS
E1 3 40:10 DB HOLD LEG RAISE INTO KNEE TUCK CORE
E2 3 40:10 DB SIT UPS CORE/SHOULDERS
E3 3 40:10 DB DEAD BUG CORE/SHOULDERS

HOME
WORKOUTS
WEEK 5 + 6
DAY 1
LEGS, GLUTES +
ADDUCTORS/GLUTES/
A1 5 8 BANDED 1 ¼ SQUAT
HAMSTRINGS/QUADS
ADDUCTORS/GLUTES/
A2 5 6 E/L BANDED SIDE STEP SUMO SQUAT
HAMSTRINGS/QUADS
QUADS/GLUTES
B1 3 10 E/L DB REVERSE LUNGE TO CURTSY
HAMSTRINGS
DB BANDED GOBLET SQUAT GLUTES/QUADS/

B2 3 10
ABDUCTION HAMSTRINGS
C1 3 6 E/L WALL SIT WITH LEG EXTENSION QUADS
QUADS/GLUTES/
C2 3 10 E/L DB BULGARIAN LUNGES
HAMSTRINGS
QUADS/GLUTES/
D1 4 12 BANDED DB ¾ SUMO SQUATS
HAMSTRINGS
D2 4 15 E/L BANDED SIDE ABDUCTION ABDUCTORS/GLUTES
E1 3 30:10 BANDED GLUTE BRIDGE GLUTES
SINGLE LEG GLUTE BRIDGE VARIATION

E2 3 30:10 GLUTES
(left)

E3 3 30:10 GLUTES
(right)
DAY 2
UPPER BODY + CORE
A1 4 10 BB STANDING SHOULDER PRESS SHOULDERS
A2 4 12 DB 1 1 /2 LATERAL RAISE SHOULDERS
DB ALTERNATING SHOULDER PRESS W

B1 3 6 E/A SHOULDERS
STATIC HOLD (DOUBLE REPS)
DB ALTERNATING LATERAL RAISE W

STATIC HOLD
DB BENT OVER REAR DELT FLY TO

B3 3 10 BACK/SHOULDERS
FRONT RAISE
C1 3 12 TRICEP DIPS TRICEPS
C2 3 12 BANDED BICEP CURL BICEPS
C3 3 12 BANDED FRONT RAISE SHOULDERS
D1 3 12 E/A PLANK DB TRICEP KICKBACK TRICEPS
D2 3 12 DB SKULL CRUSHER - LEG RAISE TRICEPS/CORE
E1 3 30:10 LYING LEG RAISE ABS

(ALTERNATE TO BOTH LEGS)
E2 3 30:10 REVERSE CRUNCH ABS
E3 3 30:10 BICYCLE CRUNCH VARIATION ABS

DAY 3
HIIT FIT (TABATA)
A1 8 20:10 PUSH UP KNEE TAPS CHEST/CORE
B1 8 20:10 HEEL TOUCH JUMP CARDIO
C1 8 20:10 BEAR HOLD KICK UPS LEGS/CARDIO
D1 8 20:10 DB SNATCH TO LUNGE TO THRUSTER FULL BODY
CORE/
E1 8 20:10 HIGH PLANK-REACH TO BEAR SHOULDER TAPS
SHOULDERS
FORWARD JUMP MONSTER BACKWARDS

F1 8 20:10 LEGS/CARDIO
WALK
LEGS/
G1 8 20:10 CRAB WALK WITH DB PRESS
SHOULDERS
H1 8 20:10 STAR JUMP CARDIO

DAY 4
LEGS, GLUTES +
10-6-10
A1 5 BANDED DB HIP THRUST GLUTES
METHOD
B1 4 12 BANDED REVERSE FROGS GLUTES
10
GLUTES/QUADS/
B2 4 PULSES DB LUNGE PULSES
HAMSTRINGS
EA
ADDUCTORS/
C1 5 8 DB SUMO RDL TO SQUAT GLUTES/QUADS/
HAMSTRINGS
QUADS/GLUTES/
C2 5 8 DB B STANCE SQUAT TO B STANCE RDL
HAMSTRINGS
D1 3 12 BANDED LYING HAMSTRING CURL HAMSTRINGS
QUADS/GLUTES/
D2 3 12 DB DOUBLE SWING
HAMSTRINGS
E1 4 30:10 SINGLE LEG ELEVATED GLUTE BRIDGE (LEFT) GLUTES
SINGLE LEG ELEVATED GLUTE BRIDGE

E2 4 30:10 GLUTES
(RIGHT)
GLUTES/QUADS/
E3 4 30:10 BANDED HIP HINGE ABDUCTORS INTO JUMP
HAMSTRINGS
DAY 5
FULL BODY + CORE
A1 4 8 E/A BEAR BANDED ALTERNATING ROW BACK/CORE
A2 4 10 E/A BANDED ALTERNATING LAT PULLDOWN BACK
BANDED REVERSE LUNGE TO BICEP

B1 4 10 E/A BACK/LEGS
CURL
BEAR BANDED ALTERNATING REVERSE

B2 4 8 E/A BACK/SHOULDERS
FLY
B3 4 6 DB HALF BURPEE - CURL - JACKS FULL BODY/CARDIO
C1 4 10 DB RDL TO SUMO THRUSTER FULL BODY
DB ALTERNATING BENT OVER ROW

C2 4 10 BACK
VARIATION
C3 4 10 DB CHEST PRESS - LEG RAISE CHEST/CORE
DB SUMO SQUAT HOLD - FRONT RAISE

D1 4 12 FULL BODY
INTO BICEP CURL
D2 4 6 E/A DB SNATCH TO LUNGE TO THRUSTER FULL BODY
E1 3 40:10 CRUNCH TO REVERSE CRUNCH CORE
ALTERNATING LEG RAISE INTO

E2 3 40:10 CORE
ALTERNATING KNEE TUCK
E3 3 40:10 PUSH UP W OPPOSITE ANKLE REACH CORE/CHEST

MY DAY
MY WAY
INTRODUCING
MY DAY, MY WAY
wouldn't it be great if you had the flexibility to personalize your
Challenge workouts to suit your physique goals? now you do!
our "My Day, My Way" feature gives you just that.

I've crafted a schedule of specific muscle group targeting workouts, so you
can choose where you wish to develop, sculpt and strengthen more.
These intense workouts are to be implemented into your training plan on your
6th day.
This can become your Saturday workout, or be implemented on another day

that suits you better - the choice is yours!
you can choose from:

• Legs + Glutes
• Upper Body + Core Killer Finisher
• Abs
• Fat Burning HIIT
There are three workouts provided for each group - one for each phase of your
workout schedule. Choose to stick with one goal for the entire Challenge, or
chop and change as you progress - you have the freedom to do as you please
with this feature.
remember to push hard, focus on form and challenge yourself.
Enjoy!
HOME
WORKOUTS
LEGS + GLUTES
LEGS + GLUTES
OPTION ONE - THRUST + GLUTE SERIES
set sets reps exercise focus
A1 4 10 E/L BB/DB DOUBLE PULSE WALKING LUNGE QUADS
A2 4 10 E/L DB SINGLE LEG PAUSE THRUSTS GLUTES
QUADS/
B1 3 10 E/L DB B STANCE SQUAT HAMSTRINGS
C1 3 10 E/L DB DEFICIT REVERSE LUNGE GLUTES
QUADS/
D1 4 10 E/L BANDED DB PAUSE BULGARIAN LUNGE HAMSTRINGS
/GLUTES
QUADS/
D2 4 10 E/L DOUBLE PULSE JUMPING LUNGE HAMSTRINGS
/GLUTES
set sets reps exercise
E1 3 15 E/L BANDED STRAIGHT LEG SIDE TO SIDE GLUTES
E2 3 15 E/L BANDED FIRE HYDRANT GLUTES

HOME
WORKOUTS
UPPER BODY
UPPER BODY + CORE
KILLER FINISHER
OPTION ONE
A1 3 12 BANDED LAT PULLDOWN LATS
A2 3 12 BANDED STRAIGHT ARM PULLDOWN LATS
BANDED FACE PULLS BACK/REAR

A3 3 12
DELTS
B1 3 12 DB ARNOLD PRESS SHOULDERS
B2 3 12 DB ROTATING HAMMER TO BICEP CURL BICEPS
DB BENT OVER REAR DELT FLY REAR DELTS/

C1 3 12 TO FRONT RAISE SHOULDERS
D1 3 15 DB SKULL CRUSHER - LEG RAISE TRICEPS

/ABS
CHEST/
D2 3 10 E/L DB CHEST FLY - SINGLE LEG RAISE
ABS
D3 3 10 E/L MOUNTAIN CLIMBER VARIATION ABS

HOME
WORKOUTS
ABS
ABS
OPTION ONE - BANDED SERIES
set sets time exercise focus
A1 5 20:10 FEET BANDED V UPS WITH ABDUCTION ABS
A2 5 20:10 FEET BANDED BICYCLES ABS
A3 5 20:10 WRIST BANDED SIDE TO SIDE V UP ABS
A4 5 20:10 WRIST BANDED REVERSE CRUNCHES ABS

HOME
WORKOUTS
HIIT
FAT BURNING HIIT
OPTION ONE - TABATA
A1 8 20:10 SIDE LUNGE TO SQUAT JUMP GLUTES/WHOLE LEG
B1 8 20:10 BEAR HOLD INTO PLANK JACKS FULL BODY
C1 8 20:10 FORWARD JUMP INTO RUN BACK FULL BODY
D1 8 20:10 BEAR FORWARD REACH INTO PIKE FULL BODY
E1 8 20:10 EXPLOSIVE CURTSY TO KNEE DRIVE GLUTES/ABS
F1 8 20:10 SINGLE ARM SNATCH –

FULL BODY
OVERHEAD REAR LUNGE
G1 8 20:10 DB SWING GLUTE FOCUSED FULL BODY
H1 8 20:10 STAR JUMPS FULL BODY

HOME
WORKOUTS
WEEKS 3-4
UNILATERAL LEGS
& GLUTES
QUADS/GLUTES/
A1 4 10 E/L SINGLE LEG WALKING LUNGES
HAMSTRINGS
QUADS/GLUTES/
B1 4 10 E/L SEATED PISTOL SQUAT
HAMSTRINGS
QUADS/GLUTES/
B2 4 10 E/L BANDED BULGARIAN LUNGES
HAMSTRINGS
GLUTE/HAMSTRINGS/
C1 4 10 E/L DB STEP UP - REVERSE LUNGE
QUADS
GLUTE/HAMSTRINGS/
C2 4 10 E/L DB CURTSY PULSES
QUADS
D1 4 10 E/L SINGLE LEG GLUTE BRIDGE GLUTES
SWITCHING LUNGE INTO QUADS/GLUTES/

D2 4 10 E/L LUNGE PULSES HAMSTRINGS
UPPER BODY
BANDED STRAIGHT ARM

A1 4 12 BACK
PULLDOWN
A2 4 12 BANDED LAT PULLDOWN BACK
A3 4 12 E/A BANDED RENEGADE ROW BACK/SHOULDERS
DB SINGLE ARM BENT OVER

B1 4 10 E/A BACK
ROW
B2 4 10 DB 1 1/2 BICEP CURL BICEPS
B3 4 10 TRICEP DIPS TRICEPS
DB SEATED ALTERNATING
C1 3 10 E/A SHOULDERS
SHOULDER PRESS
DB LATERAL TO FRONT RAISE

C2 3 8 E/A SHOULDERS
COMPLEX
C3 3 10 COMMANDOS TO PUSH UP SHOULDERS/CHEST/CORE

ABS
BANDED LEG RAISE WITH

A1 4 30:15 CORE/LEGS
DOUBLE ABDUCTION
BANDED LEG RAISE

A2 4 30:15 ABDUCTION CORE/LEGS
INTO BUTTERFLY CRUNCH
B1 4 30:15 BANDED SCISSORS CORE
B2 4 30:15 BANDED V UP VARIATION CORE
C1 4 30:15 DB RUSSIAN TWISTS CORE
C2 4 30:15 DB DEAD BUG CORE

FAT BURNING HIIT
PERFORM 2 ROUND EACH SIDE WHEN UNILATERAL (SINGLE SIDED) MOVEMENT
A1 4 30:10 PUSH UP – KNEE TAPS CHEST/SHOULDERS/CORE
A2 4 30:10 SKI JUMPS CARDIO
DB HALF BURPEE - CURL -

B1 4 30:10 FULL BODY/CARDIO
JACKS
B2 4 30:10 DB CHEST PRESS – LEG RAISE CHEST/CORE
QUADS/HAMSTRINGS/
C1 4 30:10 DB ALTERNATING SIDE LUNGE
GLUTES
DB FORWARD JUMP MONSTER

C2 4 30:10 FULL BODY/CARDIO
BACKWARD WALK
D1 4 30:10 DB DEVILS PRESS FULL BODY/CARDIO
D2 4 30:10 BEAR BURPEE FULL BODY/CARDIO

HOME
WORKOUTS
WEEKS 5-6
LEGS
& GLUTES
A1 4 10 E/L DB SINGLE LEG HIP THRUST GLUTES
QUADS/GLUTES/
A2 4 10 E/L SIDE STEP UP KNEE DRIVE
HAMSTRINGS
DB SINGLE LEG RDL INTO QUADS/GLUTES/

B1 4 10 E/L REVERSE LUNGE HAMSTRINGS
GLUTE/HAMSTRINGS/
B2 4 10 E/L DB SQUAT TO SIDE LUNGE
QUADS
C1 4 10 E/L MARCHING GLUTE BRIDGE GLUTE
QUADS/GLUTES/
C2 4 8 E/L ALTERNATING LUNGE DROPS
HAMSTRINGS
BANDED SIDE LYING

D1 3 15 E/L GLUTES
ABDUCTION
D2 3 15 E/L BANDED CLAMS GLUTES
D3 3 15 E/L BANDED DONKEY KICKS GLUTES

UPPER BODY
DB KNEELING SHOULDER
A1 3 12 SHOULDERS
PRESS
A2 3 12 DB BENT OVER ROW BACK
BANDED SUPERMAN
A3 3 12 BACK
PULLDOWN
DB SKULL CRUSHER - SIT UP -

B1 3 12 TRICEPS/CORE
OVERHEAD TRICEP EXTENSION
B2 3 15 DB CHEST PRESS LEG RAISE CHEST/CORE
B3 3 1 DB BICEP 21s BICEPS
C1 3 10 E/A BANDED RENEGADE ROW BACK
BANDED SINGLE ARM TRICEP

C2 3 10 E/A TRICEPS
EXTENSION
DB BICEP CURL - SHOULDER

C3 3 15 BICEPS/SHOULDERS
PRESS
DB CHEST FLY SINGLE LEG

D1 3 12 CHEST/CORE
RAISE
SHOULDER TAPS TO
D2 3 12 CORE/SHOULDERS
COMMANDOS
ABS
A1 4 35:10 BEAR HOLD TO PIKE CORE
BEAR HOLD INTO PLANK

A2 4 35:10 CORE
JACKS
HIGH PLANK KNEE TO ELBOW

B1 4 35:10 CORE
TO KICK UP
HIGH PLANK SHOULDER TAPS–

B2 4 35:10 CORE
CLIMBERS
C1 4 35:10 SIDE PLANK REACH THROUGH CORE
HIGH PLANK DB PULL

C2 4 35:10 CORE
THROUGH
FAT BURNING HIIT
QUADS/GLUTES/
A1 3 40:15 DB RDL INTO FRONT SQUAT
HAMSTRINGS
A2 3 40:15 DB CHEST PRESS – LEG RAISE CHEST/CORE
DB ALTERNATING LUNGE WITH QUADS/GLUTES/

A3 3 40:15
LATERAL RAISE HAMSTRINGS/SHOULDERS
QUADS/GLUTES/
A4 3 40:15 CRAB WALK WITH DB PRESS
HAMSTRINGS/SHOULDERS
A5 3 40:15 HEEL TOUCH JUMP CARDIO
B1 3 40:15 BEAR HOLD KICK UP CORE/GLUTES
MOUNTAIN CLIMBER TO PLANK

B2 3 40:15 CORE
JACKS
DB SUMO SQUAT HOLD -

B3 3 40:15 FULL BODY
FRONT RAISE INTO BICEP CURL
B4 3 40:15 DB SKULL CRUSHER LEG RAISE TRICEPS/CORE
QUADS/GLUTES/
B5 3 40:15 SIDE LUNGE TO SQUAT JUMP
HAMSTRINGS/CARDIO
UNLEASHED
CHALLENGE
UNLEASHED
CHALLENGE
UNLEASHED
CHALLENGE
UNLEASHED
CHALLENGE
UNLEASHED
UNLEASHED
UNLEASHED
UNLEASHED
CHALLENGE
GY M WO R KO U T S
BEFORE YOU START
1 I recommend that you download an interval timer

for your phone for when you require one (eg Metabolic 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 from 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 need 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

be sure to tag
me when you're
posting 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 40-60 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 finisher is a short, sharp addition at the end of

FINISHER your workout designed to burn out a specific 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 hard, so 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 flexibility 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 flexibility, • has been shown to improve R.O.M,
increase power output, increase improve flexibility, help with muscle
neuromuscular activation recovery
• can increase performance • may affect performance
best before training best after training

ADDITIONAL
CARDIO FOR
YOUR GOAL
If your goal is FAT LOSS:

You could incorporate an extra 1 - 2 HIIT
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

Note: If you selected “Choose for me,
your fitness level. You can increase your
Anita”, you can find your goal in the title
sprint time or reduce your walk time, do
of the Meal Plan
what feels good for you.
Your workouts throughout this Challenge

You can also utilize the HIIT workouts from
are already super intense and designed to
your My Day, My Way eBook.
test you.
There is not much need for a huge If your goal is LEAN GAINS:
amount of additional cardio throughout You could incorporate an extra 1 - 2 outdoor
this Challenge! I would prefer for you to walks per week (45 minute walk).
push yourself hard in your sessions, then
spend endless hours doing cardio. If you don’t love walking, you’re welcome to
do another outdoor cardio choice that you
However, if cardio is something you enjoy - such as swimming or cycling.
enjoy including in your regime, here
are my suggestions.
weeks 1-6
day 1 day 2 day 3 day 4 day 5 day 6 day 7
legs,
upper legs, full
glutes + body + glutes +
hiit fit/ body +
bubble core bubble my day, mandatory
cardio core
killer butt my way rest day
butt killer
finisher finisher finisher
finisher
OVERVIEW
Your workout guide is broken

WEEKLY
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 bub-
ble butt and sculpting those abs every
day!
Enjoy!
GYM
WORKOUTS
WEEK 1 + 2
DAY 1
LEGS, GLUTES + BUBBLE BUTT
FINISHER
A1 4 12 SM SUMO SQUAT QUADS/GLUTES
BANDED LEANING SQUAT

A2 4 20 GLUTES
W ABDUCTIONS
10-6-10 BB/ SM HIP THRUST GLUTES/

B1 4 (10 FULL RANGE, 6 SECOND HOLD,
METHOD 1O PULSES) HAMSTRINGS
DB SINGLE LEG WALKING LUNGE GLUTES/QUADS/

B2 4 8 E/L (1 SIDE AT A TIME) LONG STEP HAMSTRINGS
CABLE DEFICIT ALTERNATING REVERSE GLUTES/

C1 3 10 E/L
LUNGE HAMSTRINGS
QUADS/GLUTES/
C2 3 15 CABLE ¾ SUMO SQUATS
HAMSTRINGS
D1 3 15 1 ¼ LEG EXTENSION QUADS
E1 3 50 BANDED GLUTE BRIDGE WITH GLUTES

3 ABDUCTIONS
E2 3 25 E/L DONKEY TO FIRE HYDRANT GLUTES

DAY 2
UPPER BODY + CORE KILLER
A1 4 10 SM KNEELING SHOULDER PRESS SHOULDERS
A2 4 12 DB LATERAL RAISES SHOULDERS

(palms facing forward)
5 reps E/A DB ALTERNATING SHOULDER PRESS

B1 4 SHOULDERS
5 together (5-5-5)
B2 4 12 E/A DB LATERAL - FRONT RAISE COMPLEX SHOULDERS
DB BICEP CURL TO HAMMER CURL

B3 4 12 BICEPS
COMPLEX
C1 3 12 BB SKULL CRUSHERS TRICEPS
C2 3 21 BB BICEP 21’S BICEPS
C3 3 12 DB BENT OVER REAR DELT FLY SHOULDERS/BACK
D1 3 30:10 ELEVATED KNEE TO ELBOW ABS
BENCH SIDE TO SIDE SEATED KNEE

D2 3 30:10 ABS
TUCK
BENCH V UP VARIATION
D3 3 30:10 ABS
D4 3 30:10 BENCH REVERSE CRUNCH + HIP UP ABS

DAY 3
HIIT FIT (TABATA)
BACK/CORE/
A1 8 20:10 BANDED BEAR HOLD ROW INTO JACKS
SHOULDERS
QUADS/
HAMSTRINGS/
B1 8 20:10 SQUAT INTO BANDED PUNCH
SHOULDERS/
CORE
C1 8 20:10 MOUNTAIN CLIMBER VARIATION CORE

(straight to cross
D1 8 20:10 SQUAT HOLD – BANDED ROW– JUMP FULL BODY
QUADS/
E1 8 20:10 LUNGE INTO KICK HAMSTRINGS/
GLUTES
F1 8 20:10 CRAB TOE TOUCH CORE
QUADS/
G1 8 20:10 SWITCHING LUNGE INTO LUNGE PULSES HAMSTRINGS.
GLUTES
H1 8 20:10 HIGH PLANK TO SQUAT HOLD FULL BODY

DAY 4
LEGS, GLUTES +
set sets reps exe rc i s e fo cu s
GLUTES/
A1 4 15 BANDED STANDING THRUST
HAMSTRINGS
GLUTES/
A2 4 10 BB / SM SUMO DEADLIFT
HAMSTRINGS
B1 4 12 BB / SM SUMO GOOD MORNING HAMSTRINGS
GLUTES/
B2 4 12 BB / SM 1 / ¼ SUMO SQUAT
HAMSTRINGS
LEG PRESS (WIDE AND HIGH) GLUTES/

C1 3 20
ABSOLUTELY NO REST BETWEEN THESE TWO HAMSTRINGS
C2 3 20 LEG PRESS (NARROW) QUADS
D1 3 12 DB/KB SWING GLUTE FOCUSED GLUTES
D2 3 20 BACK EXTENSION GLUTE FOCUSED GLUTES

set sets reps exe rci s e fo cu s
E1 3 25 SEATED ABDUCTORS LEANING FORWARD GLUTES
E2 3 25 SEATED ABDUCTORS STRAIGHT GLUTES
E3 3 25 SEATED ABDUCTORS LEANING BACK GLUTES
GLUTES/
E4 3 10 BANDED SQUAT JUMPS HAMSTRING/
QUAD
DAY 5
FULL BODY + CORE KILLER
PULL UPS
A1 3 8 (ASSISTED BAND, MACHINE OR BACK
NON-ASSISTED)
BACK/SHOULDERS/
A2 3 8 LOADED BEAR TO PUSH UP
CHEST
B1 4 10 BB RDL TO BENT OVER ROW HAMSTRINGS/BACK
QUADS/GLUTES/
B2 4 10 E/L BB DOUBLE PULSE WALKING LUNGES
HAMSTRINGS
C1 3 12 CABLE LAT PULLDOWN BACK
C2 3 12 CABLE STRAIGHT ARM PULLDOWN BACK/SHOULDERS
QUADS/
C3 3 12 CABLE SQUAT TO ROW
HAMSTRINGS/BACK
SHOULDERS/BACK/
D1 3 10 BANDED PUSH UP TO RENEGADE ROW
CHEST
SINGLE LEG BRIDGE W SINGLE ARM

D2 3 10 EA FULL BODY
PRESS
E1 3 30:10 DB CHEST FLY - SINGLE LEG RAISE FULL BODY/CORE
E2 3 30:10 V UP VARIATION CORE
E3 3 30:10 REVERSE PLANK KNEE UPS CORE

GYM
WORKOUTS
WEEK 3 + 4
DAY 1
LEGS, GLUTES +
A1 4 15 BANDED HIP THRUST GLUTES
BB/SM BANDED SUMO PAUSE ADDUCTORS/GLUTES

A2 4 8
SQUAT (PAUSE ON BOTTOM) HAMSTRINGS/QUADS
SM SUMO ¾ PULSES ADDUCTORS/GLUTES

B1 4 12
(FEET IN AND OUT) HAMSTRINGS/QUADS
GLUTES/QUADS/
B2 4 10 E/L SM 1 ¼ DEFICIT REVERSE LUNGE
HAMSTRINGS
20, 15, 10
C1 3 DROP SET LEG EXTENSION QUADS
EACH SET
QUADS/GLUTES/
C2 3 10 E/L DB WALKING LUNGE TO KICK
HAMSTRINGS
DB BANDED HEEL ELEVATED QUADS/GLUTES/

D1 3 12
GOBLET SQUAT HAMSTRINGS
SUMO SQUAT W CALF RAISE JUMP GLUTES/HAMSTRINGS/

D2 3 12
INTO NARROW SQUAT CALVES
BANDED SQUAT HOLD W

E1 4 30:10 QUADS/GLUTES
ABDUCTIONS
E2 4 30:10 BANDED 1 ¼ DONKEY KICKS GLUTES
E3 4 30:10 BANDED 1 ¼ FIRE HYDRANTS GLUTES

DAY 2
UPPER BODY + CORE FINISHER
A1 3 12 DB SEATED ARNOLD PRESS SHOULDERS
A2 3 12 DB SHOULDER PRESS TO Y PRESS SHOULDERS
A3 3 12 DB PAUSED LATERAL RAISE SHOULDERS
BICEPS/
B1 3 12 DB BICEP CURL TO SHOULDER PRESS
SHOULDERS
DB ROTATING HAMMER TO WIDE BICEP

B2 3 12 BICEPS
CURL
C1 3 12 CABLE HAMMER CURL BICEPS
C2 3 12 CABLE OVERHEAD TRICEP EXTENSION TRICEPS
CABLE SINGLE ARM REAR DELT FLY

C3 3 12 SHOULDERS/BACK
(STANDING)
D1 3 30:10 FEET BANDED BICYCLES ABS
D2 3 30:10 FEET BANDED V UPS W ABDUCTION ABS
D3 3 30:10 WRIST BANDED BUTTERFLY CRUNCH ABS

DAY 3
HIIT FIT (TABATA)
A1 8 20:10 SQUAT PULSE TO SIDE HOP LEGS/CARDIO
LEGS/
B1 8 20:10 DB SNATCH TO REVERSE LUNGE SHOULDERS/
CARDIO
C1 8 20:10 BEAR SHOULDER TAPS TO JUMP CORE/CARDIO
LEGS/
D1 8 20:10 DB OVERHEAD ALTERNATING CURTSY
SHOULDERS
E1 8 20:10 BANDED PUSH UP TO ROW CHEST/BACK
F1 8 20:10 SWITCHING LUNGE INTO LUNGE PULSES LEGS/CARDIO
G1 8 20:10 BANDED CLIMBERS CORE
FULL BODY/
H1 8 20:10 BURPEE - JACKS - JUMP
CARDIO
DAY 4
LEGS, GLUTES +
GLUTES/
A1 4 8 E/L DB/KB DEFICIT SUMO RDL INTO SQUAT
HAMSTRINGS
QUADS/GLUTES/
A2 4 8 E/L DB 1 ¼ DEFICIT LUNGES
HAMSTRINGS
8 SM HIP THRUST
B1 4 GLUTES
EACH (8 NORMAL + 8 WIDE STANCE)
GLUTES/
B2 4 10 DB/KB GLUTE SWINGS
HAMSTRINGS
C1 3 10 SM MACHINE FROG PUMP GLUTES
DB SINGLE LEG WALKING LUNGE (LONG QUADS/GLUTES/

C2 3 10 E/L STEP) HAMSTRINGS
GLUTES/
D1 3 15 CABLE PULL THROUGHS
HAMSTRINGS
D2 3 15 E/L CABLE KICKBACK GLUTES
DOUBLE BANDED GOOD MORNINGS HAMSTRINGS/

E1 3 40:10
(LONG + MINI) GLUTES
DOUBLE BANDED SQUAT PULSES GLUTES/QUADS/

E2 3 40:10
(LONG + MINI) HAMSTRINGS
GLUTES/QUADS/
E3 3 40:10 BANDED SQUAT HOLD W ABDUCTIONS (MINI)
HAMSTRINGS
DAY 5
FULL BODY + CORE FINISHER
A1 4 8 SM/BB SEATED PULL UPS BACK
A2 4 8 SM/BB BENT OVER ROW BACK
QUADS/GLUTES/
B1 4 10 E/L PLATE OH WALKING LUNGES
HAMSTRINGS
HAMSTRINGS/
B2 4 10 PLATE RDL TO OVERHEAD PRESS GLUTES/
SHOULDERS
DB BIRD DOG ROW Alternative: DB SINGLE

C1 4 10 E/L CORE/BACK
ARM BENT OVER ROW
C2 4 10 DB BENT OVER REVERSE FLY BACK/SHOULDERS
DB SINGLE ARM SNATCH TO REVERSE QUADS/GLUTES/

C3 4 10 E/A LUNGE HAMSTRINGS/
SHOULDERS
HAMSTRINGS/
D1 3 10 DB RDL INTO SUMO THRUSTER
GLUTES/QUADS
D2 3 10 DB BICEP CURL CIRCLES BICEPS
D3 3 10 DB BICEP CURL CIRCLES #2 (other way) BICEPS
E1 3 40:10 DB HOLD LEG RAISE INTO KNEE TUCK CORE
E2 3 40:10 DB SIT UPS CORE/SHOULDERS
E3 3 40:10 DB DEAD BUG CORE/SHOULDERS

GYM
WORKOUTS
WEEK 5 + 6
DAY 1
LEGS, GLUTES
+ BUBBLE BUTT FINISHER
ADDUCTORS/GLUTES/
A1 5 8 BB/SM 1 ¼ SUMO SQUAT
HAMSTRINGS/QUADS
ADDUCTORS/GLUTES/
HAMSTRINGS/QUADS
QUADS/GLUTES
B1 3 10 E/L SM REVERSE LUNGE TO CURTSY
HAMSTRINGS

B2 3 10
C1 3 12 LEG EXTENSION - PAUSE ON TOP QUADS
BULGARIAN LUNGE PULSES QUADS/GLUTES/

C2 3 10 E/L (on leg extension) HAMSTRINGS
QUADS/GLUTES/
D1 4 12 CABLE 1 ¼ GOBLET SQUATS
HAMSTRINGS
D2 4 15 E/L PLATE STANDING ABDUCTION ABDUCTORS/GLUTES

E2 3 30:10 GLUTES
(left)

E3 3 30:10 GLUTES
(right)
DAY 2
UPPER BODY + CORE


STATIC HOLD

FRONT RAISE
C1 3 12 CABLE TRICEP PUSHDOWN TRICEPS
C2 3 12 CABLE BICEP CURL BICEPS
C3 3 12 CABLE FRONT RAISE SHOULDERS
D1 3 12 E/A DB SINGLE ARM TRICEP KICKBACK TRICEPS
D2 3 12 DB SKULL CRUSHER LEG RAISE TRICEPS/CORE
E1 3 30:10 HANGING LEG RAISE ABS

E2 3 30:10 HANGING PAUSED KNEE TUCK ABS
HANGING ALTERNATING OBLIQUE

E3 3 30:10 ABS
CRUNCH
DAY 3
HIIT FIT (TABATA)
CORE/
SHOULDERS

WALK
LEGS/
SHOULDERS

DAY 4
LEGS, GLUTES +
10-6-10 BB/ SM HIP THRUST 10-6-10 METHOD

A1 5 (10 FULL RANGE, 6 SECOND HOLD, 1O GLUTES
METHOD PULSES)
B1 4 12 SM REVERSE FROGS GLUTES
GLUTES/QUADS/
B2 4 8 E/L BB/DB DOUBLE PAUSE LUNGE
HAMSTRINGS
ADDUCTORS/
C1 5 8 DB DEFICIT SUMO RDL TO SQUAT GLUTES/QUADS/
HAMSTRINGS
QUADS/GLUTES/
C2 5 8 E/L DB B STANCE SQUAT TO B STANCE RDL
HAMSTRINGS
D1 3 12 1 ¼ LYING HAMSTRING CURL (top) HAMSTRINGS
QUADS/GLUTES/
HAMSTRINGS

E2 4 30:10 GLUTES
(RIGHT)
GLUTES/QUADS/
HAMSTRINGS
DAY 5
FULL BODY + CORE
A1 4 12 BB BENT OVER ROW - underhand BACK
A2 4 10 E/A CABLE ALTERNATING LAT PULLDOWN BACK
CABLE REVERSE LUNGE TO SINGLE ARM

ROW
B2 4 10 E/A CABLE BENT OVER REAR DELT FLY BACK/SHOULDERS
B3 4 6 HIGH PLANK INTO DB SUMO SQUAT CORE/LEGS

C2 4 10 BACK
VARIATION

D1 4 12 FULL BODY
INTO BICEP CURL

E2 3 40:10 CORE

MY DAY
MY WAY
INTRODUCING
MY DAY, MY WAY
wouldn't it be great if you had the flexibility to personalize your
Challenge workouts to suit your physique goals? now you do!
our brand new "My Day, My Way" feature gives you just that.
I've crafted a schedule of specific muscle group targeting workouts, so you
can choose where you wish to develop, sculpt and strengthen more.
These intense workouts are to be implemented into your training plan on your
6th day.
This can become your Saturday workout, or be implemented on another day

that suits you better - the choice is yours!
you can choose from:

• Legs + Glutes
• Back + Shoulders
• Arms
• Abs
• Cardio Finishers
• Accelerated Fat Loss
There are three workouts provided for each group - one for each phase of your
workout schedule. Choose to stick with one goal for the entire Challenge, or
chop and change as you progress - you have the freedom to do as you please
with this feature.
remember to push hard, focus on form and challenge yourself.
Enjoy!
GYM
WORKOUTS
LEGS + GLUTES
LEGS + GLUTES
OPTION ONE - THRUST + GLUTE SERIES
A1 4 BB/DB DOUBLE PULSE

10 E/L QUADS
WALKING LUNGE
A2 4 10 E/L DB SINGLE LEG PAUSE THRUSTS GLUTES
QUADS/
B1 3 10 E/L BB/SM B STANCE SQUAT HAMSTRINGS
C1 3 10 E/L SM 1 ½ DEFICIT REVERSE LUNGE PULSE GLUTES
QUADS/
D1 4 10 E/L SM / DB BULGARIAN LUNGE HAMSTRINGS
/GLUTES
QUADS/
D2 4 10 E/L DOUBLE PULSE JUMPING LUNGE HAMSTRINGS
/GLUTES
set sets reps exercise
E1 3 15 E/L BANDED STRAIGHT LEG SIDE TO SIDE GLUTES
E2 3 15 E/L BANDED FIRE HYDRANT GLUTES

GYM
WORKOUTS
UPPER BODY
UPPER BODY + CORE
KILLER FINISHER
OPTION ONE
A1 3 12 CABLE LAT PULLDOWN LATS
A2 3 12 CABLE STRAIGHT ARM PULLDOWN LATS
BACK/REAR
A3 3 12 CABLE FACE PULLS
DELTS
B1 3 12 DB ARNOLD PRESS SHOULDERS
B2 3 12 DB ROTATING HAMMER TO BICEP CURL BICEPS
DB BENT OVER REAR DELT FLY REAR DELTS/

C1 3 12 SHOULDERS
TO FRONT RAISE
D1 3 15 TRICEPS
DB SKULL CRUSHER - LEG RAISE
/ABS
CHEST/
D2 3 10 E/L DB CHEST FLY - SINGLE LEG RAISE
ABS
D3 3 10 E/L MOUNTAIN CLIMBER VARIATION ABS

GYM
WORKOUTS
ABS
ABS
OPTION ONE - BANDED SERIES
A1 5 20:10 FEET BANDED V UPS WITH ABDUCTION ABS
A2 5 20:10 FEET BANDED BICYCLES ABS
A3 5 20:10 WRIST BANDED SIDE TO SIDE V UP ABS
A4 5 20:10 WRIST BANDED REVERSE CRUNCHES ABS

GYM
WORKOUTS
HIIT
FAT BURNING HIIT
OPTION ONE - TABATA
A1 8 20:10 SIDE LUNGE TO SQUAT JUMP GLUTES/WHOLE LEG
B1 8 20:10 BEAR HOLD INTO PLANK JACKS FULL BODY
C1 8 20:10 FORWARD JUMP INTO RUN BACK FULL BODY
D1 8 20:10 BEAR FORWARD REACH INTO PIKE FULL BODY
E1 8 20:10 EXPLOSIVE CURTSY TO KNEE DRIVE GLUTES/ABS
SINGLE ARM SNATCH –

F1 8 20:10 FULL BODY
OVERHEAD REAR LUNGE
G1 8 20:10 DB SWING GLUTE FOCUSED FULL BODY
H1 8 20:10 STAR JUMPS FULL BODY

GYM
WORKOUTS
WEEKS 3-4
UNILATERAL LEGS
& GLUTES
QUADS/GLUTES/
A1 4 10 E/L SINGLE LEG WALKING LUNGES
HAMSTRINGS
QUADS/GLUTES/
B1 4 10 E/L SEATED PISTOL SQUAT
HAMSTRINGS
QUADS/GLUTES/
B2 4 10 E/L DB/PLATE BULGARIAN LUNGE
HAMSTRINGS
GLUTE/HAMSTRINGS/
C1 4 10 E/L DB STEP UP - REVERSE LUNGE
QUADS
GLUTE/HAMSTRINGS/
C2 4 10 E/L DB CURTSY PULSES
QUADS
D1 4 10 E/L SINGLE LEG GLUTE BRIDGE GLUTES
SWITCHING LUNGE INTO QUADS/GLUTES/

D2 4 10 E/L LUNGE PULSES HAMSTRINGS
UPPER BODY
CABLE STRAIGHT ARM

A1 4 12 BACK
PULLDOWN
A2 4 12 CABLE LAT PULLDOWN BACK
CABLE HALF KNEELING HIGH

A3 4 12 E/A PULL TO STRAIGHT ARM BACK/SHOULDERS
PULLDOWN
DB SINGLE ARM BENT OVER

B1 4 10 EA BACK
ROW
B2 4 10 DB 1 1/2 BICEP CURL BICEPS
B3 4 10 TRICEP DIPS TRICEPS
DB SEATED ALTERNATING
C1 3 10 EA SHOULDERS
SHOULDER PRESS
DB LATERAL TO FRONT RAISE

C2 3 8 EA SHOULDERS
COMPLEX
C3 3 8 COMMANDOS TO PUSH UP SHOULDERS/CHEST/CORE

ABS
reps/
set sets exercise focus
time
BANDED LEG RAISE WITH

A1 4 30:15 CORE/LEGS
DOUBLE ABDUCTION
BANDED LEG RAISE

A2 4 30:15 ABDUCTION CORE/LEGS
INTO BUTTERFLY CRUNCH
B1 4 30:15 BANDED SCISSORS CORE
B2 4 30:15 BANDED V UP VARIATION CORE
C1 4 30:15 DB RUSSIAN TWISTS CORE
C2 4 30:15 DB DEAD BUG CORE

FAT BURNING HIIT
PERFORM 2 ROUND EACH SIDE WHEN UNILATERAL (SINGLE SIDED) MOVEMENT
A1 4 30:10 PUSH UP – KNEE TAPS CHEST/SHOULDERS/CORE
A2 4 30:10 SKI JUMPS CARDIO
DB HALF BURPEE - CURL -

B1 4 30:10 FULL BODY/CARDIO
JACKS
B2 4 30:10 DB CHEST PRESS – LEG RAISE CHEST/CORE
QUADS/HAMSTRINGS/
C1 4 30:10 DB ALTERNATING SIDE LUNGE
GLUTES
DB FORWARD JUMP MONSTER

C2 4 30:10 FULL BODY/CARDIO
BACKWARD WALK
D1 4 30:10 DB DEVILS PRESS FULL BODY/CARDIO
D2 4 30:10 BEAR BURPEE FULL BODY/CARDIO

GYM
WORKOUTS
WEEK 5 + 6
DAY 1
LEGS, GLUTES
+ BUBBLE BUTT FINISHER
ADDUCTORS/GLUTES/
A1 5 8 BB/SM 1 ¼ SUMO SQUAT
HAMSTRINGS/QUADS
ADDUCTORS/GLUTES/
HAMSTRINGS/QUADS
QUADS/GLUTES
B1 3 10 E/L SM REVERSE LUNGE TO CURTSY
HAMSTRINGS

B2 3 10
C1 3 12 LEG EXTENSION - PAUSE ON TOP QUADS
BULGARIAN LUNGE PULSES QUADS/GLUTES/

C2 3 10 E/L (on leg extension) HAMSTRINGS
QUADS/GLUTES/
D1 4 12 CABLE 1 ¼ GOBLET SQUATS
HAMSTRINGS
D2 4 15 E/L PLATE STANDING ABDUCTION ABDUCTORS/GLUTES

E2 3 30:10 GLUTES
(left)

E3 3 30:10 GLUTES
(right)
DAY 2
UPPER BODY + CORE


STATIC HOLD

FRONT RAISE
C1 3 12 CABLE TRICEP PUSHDOWN TRICEPS
C2 3 12 CABLE BICEP CURL BICEPS
C3 3 12 CABLE FRONT RAISE SHOULDERS
D1 3 12 E/A DB SINGLE ARM TRICEP KICKBACK TRICEPS
D2 3 12 DB SKULL CRUSHER LEG RAISE TRICEPS/CORE
E1 3 30:10 HANGING LEG RAISE ABS

E2 3 30:10 HANGING PAUSED KNEE TUCK ABS
HANGING ALTERNATING OBLIQUE

E3 3 30:10 ABS
CRUNCH
DAY 3
HIIT FIT (TABATA)
CORE/
SHOULDERS

WALK
LEGS/
SHOULDERS

DAY 4
LEGS, GLUTES +
10-6-10 BB/ SM HIP THRUST 10-6-10 METHOD

A1 5 (10 FULL RANGE, 6 SECOND HOLD, 1O GLUTES
METHOD PULSES)
B1 4 12 SM REVERSE FROGS GLUTES
GLUTES/QUADS/
B2 4 8 E/L BB/DB DOUBLE PAUSE LUNGE
HAMSTRINGS
ADDUCTORS/
C1 5 8 DB DEFICIT SUMO RDL TO SQUAT GLUTES/QUADS/
HAMSTRINGS
QUADS/GLUTES/
C2 5 8 E/L DB B STANCE SQUAT TO B STANCE RDL
HAMSTRINGS
D1 3 12 1 ¼ LYING HAMSTRING CURL (top) HAMSTRINGS
QUADS/GLUTES/
HAMSTRINGS

E2 4 30:10 GLUTES
(RIGHT)
GLUTES/QUADS/
HAMSTRINGS
DAY 5
FULL BODY + CORE
A1 4 12 BB BENT OVER ROW - underhand BACK
A2 4 10 E/A CABLE ALTERNATING LAT PULLDOWN BACK
CABLE REVERSE LUNGE TO SINGLE ARM

ROW
B2 4 10 E/A CABLE BENT OVER REAR DELT FLY BACK/SHOULDERS
B3 4 6 HIGH PLANK INTO DB SUMO SQUAT CORE/LEGS

C2 4 10 BACK
VARIATION

D1 4 12 FULL BODY
INTO BICEP CURL

E2 3 40:10 CORE

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1 I recommend that you download an interval timer

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5 need resistance bands?

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The number of times you complete each specific exercise. For

Timed workouts where you will complete 8 x 20

I recommend 40-60 seconds rest between each

A drop set is the simple technique where you

A finisher is a short, sharp addition at the end of

dynamic stretching static stretching

• can increase performance • may affect performance

best before training best after training

If your goal is FAT LOSS:

Your HIIT sessions should be no more

SPRINT 20 seconds WALK 60 seconds

Note: You can adjust these times based on

Your workouts throughout this Challenge

You can also add a set of dumbbells, bands, or

I’m not saying you need to go to failure every set -

Your workout guide is broken

into three phases:

The same workout split will be used

As you can see we are going to be

A1 4 15 DB SUMO SQUAT QUADS/GLUTES

BANDED LEANING SQUAT

10-6-10 BANDED DB HIP THRUST GLUTES/

DB SINGLE LEG WALKING LUNGE GLUTES/QUADS/

D1 3 15 KNEELING SISSY SQUATS QUADS

BUBBLE BUTT FINISHER

set sets reps exe rc i s e fo cus

E1 3 50 BANDED GLUTE BRIDGE WITH GLUTES

E2 3 25 E/L DONKEY TO FIRE HYDRANT GLUTES

DB KNEELING SHOULDER PRESS

A2 4 12 DB LATERAL RAISES SHOULDERS

5 reps E/A DB ALTERNATING SHOULDER PRESS

B2 4 12 E/A DB LATERAL - FRONT RAISE COMPLEX SHOULDERS

DB BICEP CURL TO HAMMER CURL

C1 3 12 DB SKULL CRUSHER - LEG RAISE TRICEPS

C2 3 21 DB BICEP 21’S BICEPS

C3 3 12 DB BENT OVER REAR DELT FLY SHOULDERS/BACK

CORE KILLER FINISHER

set sets time exe rc i s e fo cus

D1 3 30:10 ELEVATED KNEE TO ELBOW ABS

BENCH SIDE TO SIDE SEATED KNEE

D4 3 30:10 BENCH REVERSE CRUNCH + HIP UP ABS

C1 8 20:10 MOUNTAIN CLIMBER VARIATION CORE

D1 8 20:10 SQUAT HOLD – BANDED ROW – JUMP FULL BODY

F1 8 20:10 CRAB TOE TOUCH CORE

H1 8 20:10 HIGH PLANK TO SQUAT HOLD FULL BODY

B1 4 12 BANDED GOOD MORNING (long loop) HAMSTRINGS

C2 3 10 E/L DB BULGARIAN TO SINGLE LEG RDL QUADS

D1 3 12 DB/KB SWING GLUTE FOCUSED GLUTES

D2 3 20 BANDED REVERSE HYPER W ABDUCTION GLUTES

BUBBLE BUTT FINISHER

BANDED SEATED ABDUCTORS LEANING

E2 3 25 BANDED SEATED ABDUCTORS STRAIGHT GLUTES

BANDED SEATED ABDUCTORS LEANING

A1 3 10 E/A BANDED ALTERNATING PULLDOWN BACK

B1 4 10 DB RDL INTO BENT OVER ROW HAMSTRINGS/BACK