ef a r l e ss

F I T Q U E E N
C H A L L E N G E

WORKOUT
GUIDE

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 Before Y ou S t a r t
1. Watch this welcome video before you start.

CLICK HERE TO WATCH

2. 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!

3. Please download a photo collage app to compare your start images with your
final and/or halfway images.
• I recommend the free Instagram app "Layout" as it doesn't add watermarks.
4. I've 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

5. I would love to follow your journey on Instagram and Facebook: please use the tags
#TeamAnitaHerbert #FitQueenArmy #FitQueenChallenge #FitQueenMeals and
@anita_herbert @fitqueen_army

6. 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 BUY

MAKE SURE TO TAG

ME ON INSTAGRAM
SO I DON'T MISS
YOUR POSTS!
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 Refer e n c e T a b l e
These numbers and letters represent which exercises go
SET NUMBERS
together in any one set. For example, A1 & A2 should be
(A1, A2, A3 ETC.) completed together 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
REPS/TIME has a semicolon, e.g 30:10 indicates time. The first number is the
working time, the second number is the rest time.

A B B R E V I AT I O N S E X P L A N AT I O N

DB Dumbell

E/A Each Arm

E/L Each Leg

Timed workouts where you will complete 8 x 20 second sets of

TABATA
each exercise. These are short, sharp, intense workouts.

I recommend 60 seconds rest between each complete set, move

REST TIME
quickly! Keep your heart rate up.

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

FINISHER designed to burn out a specific muscle group. Work hard and fast
and smash out your reps.

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W a r m i n g U p
& Coo l i n g D o w n
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 R.O.M,
flexibility, increase power output, improve flexibility, help with muscle
increase neuromuscular activation recovery
• can increase performance • may affect performance

Best Before Training Best After Training

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Addi t i ona l C a r d i o
FOR YOUR GOAL

Y O U R W O R KO U T S T H R O U G H O U T T H I S
CHALLENGE ARE ALREADY SUPER
I N T E N S E A N D D ES I G N E D TO T EST YO U .
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.
However, if cardio is something you enjoy including in
your regime, here are my suggestions.

I F YO U R G OA L I S FAT L O S S :
Choose the "FAT BURNING HIIT' option on your day 6. OR hop
on the treadmill OR take it outside if the weather allows.
Your HIIT session can be anywhere between 10-25 minutes
depending on intensity.

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.

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 Weekly Overview
Y O U R W O R K O U T G U I D E H A S 6 D A I LY W O R K O U T S F O R E A C H W E E K .
THIS IS A 6 WEEK GUIDE. Enjoy!
D AY 1 DAY 2 D AY 3 D AY 4 D AY 5 D AY 6 D AY 7
My Day,
My Way**
HIIT Fit OR
Legs + Upper Body Legs + Glutes + Upper Body Mandatory
Abs OR
Glutes + Abs Glutes Shoulders Rest Break
Walk* Glutes + Abs
Fat Burning HIIT

* Day 4: Feeling fatigue? Go for a walk or train those baby abs. Take this time to learn to listen to your body and
do what feels right.
** Day 6 can be substituted for any favorite activity of yours. It's your day your way, do what you enjoy!

W H A T I F I C A N O N LY T R A I N 3
D AYS P E R W E E K ?
I suggest to do the following: Day 1 + Day 2 +
Day 5
W H A T I F I C A N O N LY T R A I N 4
D AYS P E R W E E K ?
I suggest to do the following: Day 1 + Day 2 +
Day 4 + Day 5
IMPORTANT: 1 day per week must be a mandatory
REST day. It does not have to be on Sunday, but you
must take a full day off from exercising to maximize
your results.
I don't want to catch you touching weights on your
rest day! :)
W H AT D O I D O T H E D AY A F T E R I
M I S S E D A D AY ?
• Option 1: Just continue with your normal
schedule
• Option 2: Repeat the day you skipped. Check
what body part is scheduled for each workout
and choose whichever you prefer/in a mood for/
wish to further sculpt.
I design the workout split so we can maximize
our results in 6 weeks, but if you want to make
adjustments, please feel free to do so. Your progress
won't be ruined - nothing bad will happen, I promise!
Please do not stress, I want you to enjoy this 6 week
experience and learn how to adapt to each situation.
These things will happen over and over in your life and
we are planning for long term success, not just for 6
weeks.

NO GYM ACCESS? OR BUSY

W H AT I F I M I S S A D AY ?
GY M S ? W H AT TO D O ?
First of all, don't stress, it's totally normal! It happens to
EVERYONE. Remember you can always SWAP between your GYM
and HOME programs. They are interchangeable. You
You have 2 options: can do some days in the gym, some at home. Or, if you
• Option 1: Just take a rest day normally train in the gym, but the gym is packed, just
grab a pair of dumbbells + your bands and find a quiet
• Option 2: Opt for your HIIT FIT tabata day. Get in little corner. Open up your HOME guide and do the
a quick sweat in your living room in 25 minutes home workouts that day. Easy peasy my Queens, we
and you are good to go! :) got this! :)
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ef a r l e ss
F I T Q U E E N
C H A L L E N G E

GYM
W E E K S 1 & 2

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SET
DAY 1

SETS
Legs + Glutes
TIME EXERCISE FOCUS
GLUTE ACTIVATION

2 15 BANDED SQUAT (3 SECOND HOLD) GLUTES

2 30 SEC BANDED SQUAT HOLD ABDUCTIONS GLUTES

WORKOUT
GLUTES/
A1 4 8 BB BOX SQUATS
HAMSTRINGS

BOX JUMP GLUTES/

A2 4 10 HAMSTRINGS/
Alternative: SQUAT JUMP QUADS

B1 3 8 BB HIP THRUST (2 SEC PAUSE ON TOP) GLUTES

B2 3 8 E/L BANDED SINGLE LEG HIP THRUST GLUTES

GLUTES/
C1 3 10 E/L SINGLE LEG STEP UP HAMSTRINGS/
QUADS
SEATED LEG EXTENSION
D1 4 10 (LAST SET IS DROP SET - DECREASE WEIGHT QUADS
AND DO 10 MORE REPS)

GLUTES/
D2 4 10 E/L DB PAUSED ALTERNATING SIDE LUNGES HAMSTRINGS/
QUADS
FINISHER

SEATED ABDUCTOR MACHINE (LEANING

E1 3 20 FORWARD, STRAIGHT, LEANING BACK) GLUTES
Alternative: BANDED SEATED ABDUCTION

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SET
Upper Body + Abs
DAY 2

SETS TIME EXERCISE FOCUS

WORKOUT

A1 3 8 ASSISTED PULL UPS (BANDS OR MACHINE) BACK

A2 3 10 ECCENTRIC PUSH UP CHEST/ARMS

B1 4 10 BB BENT OVER ROW BACK

B2 4 10 CABLE LAT PULLDOWN BACK

CABLE BENT OVER ROW

C1 3 12 BACK
(UNDERHAND) - STRAIGHT BAR)

C2 3 12 CABLE STRAIGHT ARM LAT PULLDOWN BACK

C3 3 12 CABLE TRICEP PUSHDOWN TRICEPS

D1 3 12 DB SKULL CRUSHER TRICEPS

D2 3 8 DB BICEP TO HAMMER CURL BICEPS

CORE FINISHER

E1 2 30:10 HOLLOW BODY HOLD BANDED CHEST PRESS CORE/CHEST

E2 2 30:10 DB CHEST FLY W ALTERNATING LEG RAISE CORE/CHEST

E3 2 30:10 MOUNTAIN CLIMBERS CORE

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SET
DAY 3

SETS
Legs + Glutes
TIME EXERCISE FOCUS
WARM UP / ACTIVATION

2 10 BANDED GOOD MORNING INTO SQUAT GLUTES

2 15 REVERSE FROG KICK GLUTES

WORKOUT
GLUTES/
A1 4 8 DB 1 ½ SUMO DEADLIFT
HAMSTRINGS

GLUTES/
A2 4 8 DB 1 ½ SUMO RDL
HAMSTRINGS

GLUTES/
B1 4 10 SM PAUSED SUMO SQUAT
HAMSTRINGS

GLUTES/
B2 4 10 SM GOOD MORNING
HAMSTRINGS

C1 3 10 LYING HAMSTRING CURL HAMSTRINGS

C2 3 15 DB FROG PUMP GLUTES

FINISHER

D1 2 15 E/L BANDED SIDE LYING RAISES (TOES TURNED IN) GLUTES

D2 2 20 E/L SINGLE LEG GLUTE BRIDGE GLUTES

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SET
DAY 4

SETS
Hiit fit Abs Walk
TIME EXERCISE
OR OR

FOCUS
HIIT FIT
WRIST BANDED RENEGADE ROW TO JACK CARDIO/BACK
A1 8 20:10
Alternative: HIGH PLANK SIDE TOE TAP /CORE

B1 8 20:10 DB CURL JACKS CARDIO/ARMS

C1 8 20:10 PUSH UP ON KNEES TO HAND TAP CORE/CHEST

DB SUMO SQUAT HOLD TO ROW TO FRONT CARDIO/LEGS

D1 8 20:10
RAISE TO JUMP /SHOULDERS

E1 8 20:10 MOUNTAIN CLIMBERS (STRAIGHT TO CROSS) CARDIO/CORE

DB SQUAT TO REVERSE LUNGE TO JUMP

F1 8 20:10 CARDIO/LEGS
Alternative: DB ALTERNATING REVERSE LUNGE

BEAR HOLD - SHOULDER TAP - SQUAT HOLD CORE/

G1 8 20:10 SHOULDERS
Alternative: BEAR HOLD TO SQUAT HOLD /LEGS

H1 8 20:10 FORWARD JUMP TO RUN BACK CARDIO

SET SETS TIME EXERCISE FOCUS

ABS

A1 4 40:10 BANDED BICYCLES CORE

B1 4 40:10 BANDED V CRUNCH W ABDUCTION CORE

C1 4 40:10 LEG RAISE (SINGLE TO BOTH) CORE

D1 4 40:10 BUTTERFLY SIT UP CORE

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SET
DAY 5

SETS
Glutes + Shoulders
TIME EXERCISE FOCUS
ACTIVATION
2 15 BANDED SIDE STEP INTO SQUAT GLUTES

2 15 BANDED SINGLE LEG HIP THRUST GLUTES

WORKOUT

A1 4 10 BB BANDED HIP THRUST WITH ABDUCTION GLUTES

BANDED DONKEY DIAGONAL KICK

A2 4 10 E/L GLUTES
(45 DEGREE)

GLUTES/
B1 3 10 SM KNEELING SQUATS
HAMSTRINGS
GLUTES/
B2 3 10 E/L BANDED B STANCE SQUAT TO SIDE ABDUCTION HAMSTRINGS/
QUADS

C1 3 10 DB SHOULDER PRESS (SEATED OR STANDING) SHOULDERS

C2 3 10 DB LATERAL RAISE SHOULDERS

GLUTES/
C3 3 20 DB ¾ SUMO SQUAT PULSES
HAMSTRINGS

D1 3 8 E/A DB ALTERNATING ARNOLD PRESS SHOULDERS

DB FRONT RAISE VARIATION (ALTERNATE TO

D2 3 8 SHOULDERS
BOTH)

BACK/
D3 3 10 DB BENT OVER REVERSE FLY
SHOULDERS

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SET
DAY 5

SETS
Glutes + Shoulders
REP/TIME EXERCISE FOCUS

FINISHER
V HOLD DB SHOULDER PRESS W BANDED LEG CORE/
E1 2 15 SHOULDERS/
ABDUCTION (STRAIGHT LEG) GLUTES

E2 2 30 BANDED GLUTE BRIDGE W ABDUCTION GLUTES

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