PHASE 1

GYM WORKOUT
 BEFORE YOU START

1. I RECOMMEND THAT YOU DOWNLOAD AN INTERVAL TIMER for

your phone for when you require one (e.g. Finishers)

2. 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.

CLICK
3. We have an incredible community with thousands of HERE
FitQueens from all around the world, so please join the TO JOIN

"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!

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
6. THE CHALLENGE CONSISTS OF 3 PHASES, TO BUY
WEEKS 1-2, WEEKS 3-4, WEEKS 5-6. Each phase will
be unlocked as you finish the current one.

@ANITA_HERBERT
MAKE SURE TO TAG ME ON INSTAGRAM SO I CAN FOLLOW YOUR JOURNEY.
 W E E KLY WO R KO U T S PL I T
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

POSTERIOR UPPER BODY QUADS & UPPER BODY GLUTES & MDMW REST
CHAIN PUSH + ABS GLUTES PULL + ABS SHOULDERS OPTIONAL DAY
OR
CHEST, BACK, CHOOSE:
•
HAMSTRINGS,
SHOULDERS, BICEPS FULL BODY
•
GLUTES, ABS
TRICEPS
EMOM
•
BACK CARDIO

•
ARMS
CONDITIONING
RECOVERY
STRETCH

DURATION:
WORKOUTS: WORKOUT LENGTH:
6 weeks
Gym & Home 40 - 50 min sessions
(split into 3 training phases)

FLEXIBLE SCHEDULE : FOUNDATIONAL DAYS:

Adaptable between 3-6 training days/week Day 1, Day 2, & Day 3
(these are the days I want you to prioritize
(you choose your weekly training frequency)
throughout the challenge, more on this below)

ADDITIONAL
HELPFUL TIPS
• FEEL FREE TO ADJUST THE LENGTH OF
YOUR WORKOUTS by performing less or more
sets. For example 2 sets instead of 3, or 4
sets instead of 3.
• FEEL FREE TO ADD EXTRA REST /
RECOVERY DAYS WHEN YOU FEEL THAT
YOUR BODY NEEDS IT. You do not have to
go balls to the wall every single day. Learning
to listen to your body is key to consistency &
long term results. Please remember that.
You also have a “FINISHER FOLDER” with
different focus: HIIT, ABS & SWEATS, BOOTY,
& QUAD BURN. These are quick circuits,
burnouts that you can add to the end of your
workouts to burn out a muscle group or ramp
up your calorie burn.
• NO SCHEDULED CARDIO during the challenge,
however it does not mean you can't do
cardio. If you do want to do additional cardio,
ALWAYS do it AFTER your weight training
(NOT before!) because it will fatigue you and
reduce your performance. A quick warm up
on the treadmill or bike or elliptical is fine, just
keep it short (5-10 minutes) and easy, okay?:)
*more guidance on this under “additional
cardio” tab.
If you are just starting out OR getting back
after a longer break, START SMALL. Start
with a 3 day split and do NOT push your limits
on week 1. See how you feel after the first
week and adjust accordingly. If you are so sore
that you can't even walk, you went a little too
hard. If you feel that you can go harder, add an
extra training day and increase the weight.
 REFERENCE TABLE
SET NUMBERS These numbers and letters represent which exercises go together in any one set.
(A1 , A2, ETC .) For example, A1 & A2 should be completed together before resting.

How many times you are to complete the exercises. For example, set A (A1 & A2)
SETS should each be completed the specified amount 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
REPS/ TIME asked to do 12 squats. A number that has a semicolon, e.g 30:10 indicates time.
The first number is the working time, the second number is the rest time.

ABBREVIATION EXPLANATION

DB Dumbell

BB Barbell

SM Smith Machine

KB Kettle Bell

E/S Each Side

E/A Each Arm

E/L Each Leg

AMRAP As Many Reps As Possible

FFE Front Foot Elevated

RDL Romanian Deadlift

SUPERSET Performing two exercises back to back with no (or minimal) rest in between.

On your FINAL SET ONLY, take your set to failure & then immediately drop 20-
DROP SET 30% off the weight and perform as many reps you can until you reach failure
again.

Timed workouts where you will complete 8 x 20 second sets of each exercise.
TABATA
These are short, sharp, intense workouts.

I recommend 60 seconds rest between each complete set, move quickly! Keep
REST TIME
your heart rate up.

On your FINAL SET ONLY, take your set to failure, put the weight down rest
REST PAUSE for 15-20 seconds and then perform as many reps as possible with the SAME
WEIGHT until you reach failure (=can’t do more reps) again.

A finisher is a short, sharp addition at the end of your workout designed to burn
FINISHER
out a specific muscle group. Work hard and fast and smash out your reps.
 DAY 1 POSTERIOR CHAIN

SET SETS REPS EXERCISE TARGET

12, 10, 8
GLUTES/
A1 3 *INCREASE BB RDL
WEIGHT EACH
HAMSTRINGS
SET

15 - 20
A2 3 BANDED STEP BACK GLUTES
E/L

12, 6 - 8,
B1 3 BB HIP THRUST GLUTES
20

B2 3 8 - 10 DB 5-2-1 STRADDLE LIFT GLUTES

C1 2-3 12 E/A CABLE BRACED SINGLE ARM ROW BACK

C2 2-3 15 E/L CABLE EXTRA RANGE GLUTE KICKBACK GLUTES

12 + SEATED PAUSED HAMSTRING CURL DROP

D1 2 HAMSTRINGS
AMRAP SET
 DAY 2 UPPER BODY PUSH + ABS

SET SETS REPS EXERCISE TARGET

MACHINE SHOULDER PRESS

A1 3 12, 10, 8 SHOULDERS
*LAST SET DROP SET

A2 3 8 DB 1 ¼ LATERAL RAISE SHOULDERS

B1 3 10 - 12 DB CHEST PRESS CHEST

B2 3 10 - 12 DB JM PRESS TRICEPS

C1 3 12 CABLE PAUSED FRONT RAISE SHOULDERS

C2 3 12 CABLE TRICEP PUSHDOWN TRICEPS

CABLE BENT OVER SINGLE ARM REAR

D1 3 15 E/A REAR DELT
DELT FLY
 DAY 2 UPPER BODY PUSH + ABS

ABS (OPTIONAL)
REPS/
SET SETS EXERCISE TARGET
TIME

E1 2 15 - 20 CABLE CRUNCH ABS

E2 2 15 - 20 CABLE REVERSE CRUNCH ABS

CORE/
E3 2 40 SEC UP AND DOWN PLANK - KNEE DRIVE (4)
SHOULDERS
 DAY 3 QUADS & GLUTES

SET SETS REPS EXERCISE TARGET

QUADS/
A1 3 12, 10, 8 BB/SM SQUAT
GLUTES

SM/BB FRONT HEEL ELEVATED SPLIT

B1 3 12 E/S QUADS
SQUAT

6 E/L + BB B STANCE HIP THRUST INTO TOP

C1 3 GLUTES
10 RANGE PULSES

C2 3 10 E/S PLATE STANDING HIP ABDUCTION GLUTES

D1 2-3 20 SEATED LEG EXTENSION QUADS

D2 2-3 10 HIP BANDED SQUAT JUMPS QUADS

 DAY 4 UPPER BODY PULL + ABS

SET SETS REPS EXERCISE TARGET

HANG AS
LONG AS
A1 1 YOU ARE DEADHANG BACK
ABLE TO

SM/BB BENT OVER ROW - UNDERHAND

B1 3 12 BACK
GRIP

B2 3 10 - 12 ASSISTED WIDE GRIP PAUSED PULL UP BACK

C1 3 12 E/A CABLE SINGLE ARM LAT PULLDOWN BACK

C2 3 12 CABLE FACE AWAY BICEP CURL BICEPS

DB CHEST SUPPORTED REAR DELT ROW

D1 3 12 BACK
(ELBOWS AT ~45 DEGREE)

DB SEATED PAUSED BICEP CURL INTO

10 +
D2 3 HAMMER CURL - AS MANY REPS AS BICEPS
AMRAP
POSSIBLE USING THE SAME WEIGHT
 DAY 4 UPPER BODY PULL + ABS

ABS (OPTIONAL)
REPS/
SET SETS EXERCISE TARGET
TIME

E1 2-3 40:10 DB SIDE REACHES TO SIT UP ABS

SINGLE LEG REVERSE CRUNCH TO

E2 2-3 40:10 ABS
REVERSE CRUNCH

CRUNCH TO ALTERNATING BENT KNEE V

E3 2 40:10 ABS
UP
DAY 5 FULL BODY CONDITIONING EMOM
OPTION 1 | TOTAL TIME: 30 MINUTES

SET SETS TIME EXERCISE TARGET

1 MIN
A1 3 DB SWING TO FRONT RACK REVERSE LUNGE FULL BODY
7 E/S

1 MIN
GLUTES/
A2 3 DB SUMO SQUAT TO BICEP CURL
BICEPS
11

1 MIN
A3 3 DB RENEGADE ROW TO SUMO SQUAT JUMP FULL BODY
7

AT THE END OF THE 3RD SET REST FOR 60 SEC BEFORE MOVING ONTO THE NEXT BLOCK

1 MIN
GLUTES/
B1 3 DB B-STANCE SQUAT TO SINGLE ARM SHOULDER PRESS
SHOULDERS
15

1 MIN
DB B - STANCE SQUAT TO SINGLE ARM SHOULDER PRESS GLUTES/
B2 3
(OTHER SIDE) SHOULDERS
15

1 MIN
B3 3 BEAR SHOULDER TAP TO POP SQUAT FULL BODY
8

AT THE END OF THE 3RD SET REST FOR 60 SEC BEFORE MOVING ONTO THE NEXT BLOCK

1 MIN
C1 3 DB SINGLE ARM SNATCH (ALTERNATE ) FULL BODY
8 E/S

1 MIN
C2 3 DB SKULL CRUSHER REVERSE CRUNCH TRICEPS/ABS
15

1 MIN
C3 3 WALKOUT PLANK TO JUMP IN FULL BODY
8
 DAY 5 GLUTES & SHOULDERS
OPTION 2 | TOTAL TIME: 30 MINUTES

SET SETS REPS EXERCISE TARGET

LANDMINE FEET ELEVATED SINGLE LEG

A1 3 15 E/L GLUTES
GLUTE BRIDGE

GLUTES/
B1 3 12 - 15 CABLE FFE B STANCE RDL
HAMSTRINGS

B2 3 8 - 10 CABLE GOBLET SUMO SQUAT GLUTES

12 - 15
C1 3 CABLE SINGLE ARM SHOULDER PRESS SHOULDERS
E/A

C2 3 12 CABLE BEHIND BODY LATERAL RAISE SHOULDERS

D1 2-3 15 E/L CABLE BENT KNEE ANGLED KICKBACK GLUTES