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

1
 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!
2
 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.

3
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

4
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.

5
 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**
Legs + Upper Body Legs + HIIT Fit OR
Abs OR Glutes + Upper Body Mandatory
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! :)
6
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

7
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

8
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

9
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

10
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

11
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

12
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

13
ef a r l e ss
F I T Q U E E N
C H A L L E N G E

GYM
K S 3 & 4
WEE

1
SET
DAY 1

SETS
Legs + Glutes
REPS EXERCISE FOCUS
GLUTE ACTIVATION

2 15 BANDED SQUAT GLUTES

2 15 E/L BANDED SIDE KICK GLUTES

WORKOUT
GLUTES/
A1 3 10 E/L SM DEFICIT REVERSE LUNGE HAMSTRINGS/
QUADS
GLUTES/
A2 3 10 SM PAUSED SUMO SQUAT HAMSTRINGS/
QUADS

B1 4 8 SM 1 ¼ HIP THRUST GLUTES

GLUTES/
B2 4 10 DB BANDED GOBLET SQUAT HAMSTRINGS/
QUADS

SM BULGARIAN LUNGE (DB OR BODYWEIGHT) GLUTES/

C1 3 10 E/L
Alternative: DB SPLIT SQUAT W A PULSE QUADS

SM REVERSE FROG KICK

C2 3 15 GLUTES
Alternative: DB REVERSE FROG KICK

FINISHER

D1 3 20 E/L CABLE SIDE ABDUCTION GLUTES

D2 3 20 E/L CABLE KICKBACK VARIATION GLUTES

2
SET
Upper Body + Abs
DAY 2

SETS REPS/TIME EXERCISE FOCUS

WORKOUT

A1 3 12 CABLE LAT PULLDOWN BACK

A2 3 10 BB / DB SHOULDER PRESS SHOULDERS

B1 3 10 CABLE SEATED ROW - (2 HANDLES) BACK

B2 4 10 E/A CABLE SINGLE ARM SEATED ROW- (HANDLE) BACK

C1 3 8 E/A CABLE KAYAK ROW - STRAIGHT BAR BACK

C2 3 12 CABLE TRICEP PUSHDOWN - STRAIGHT BAR TRICEPS

C3 3 12 CABLE PREACHER CURL BICEPS

D1 3 8 DB HAMMER TO WIDE CURL BICEPS

D2 3 10 E/A DB SINGLE ARM TRICEP KICKBACK TRICEPS

BACK/
D3 3 10 DB BENT OVER REVERSE FLY
SHOULDERS

CORE FINISHER

E1 2 30:10 LEG RAISE (BOTH TO ALTERNATE) CORE

E2 2 30:10 V HOLD FIGURE 8 CORE

E3 2 30:10 STRAIGHT LEG CRUNCH PULSES CORE

3
SET
DAY 3

SETS
Legs + Glutes
REPS EXERCISE FOCUS
WARM UP / ACTIVATION

2 10 E/L BANDED SQUAT TO SIDE KICK GLUTES

10
2 (5 forward 5 BANDED MONSTER WALK GLUTES
backward)
WORKOUT
SM/BB SUMO GOOD MORNING TO SUMO GLUTES/
A1 4 10
SQUAT HAMSTRINGS

GLUTES/
A2 4 15 SM SUMO SQUAT PULSES
HAMSTRINGS

GLUTES/
B1 4 10 LEG PRESS (FEET WIDE AND HIGH)
HAMSTRINGS

BB B STANCE RDL GLUTES/

B2 4 10 E/L
Alternative: DB B STANCE RDL HAMSTRINGS

GLUTES/
C1 3 8 CABLE PULL THROUGH
HAMSTRINGS

C2 3 15 E/L CABLE KICKBACKS GLUTES

SEATED HAMSTRING CURL (LAST SET IS DROP

D1 3 15 SET) HAMSTRINGS
UNTIL FAILURE
FINISHER
SINGLE LEG DEFICIT HIP THRUST
E1 2 30 E/L If set up is not possible do this: GLUTES
FEET ELEVATED SINGLE LEG GLUTE BRIDGE

E2 2 20 E/L EXTRA RANGE SIDE LYING LEG RAISE - BENCH GLUTES

4
SET
DAY 4

SETS
Hiit fit Abs Walk
TIME EXERCISE
OR OR

FOCUS
HIIT FIT

A1 8 20:10 WRIST BANDED ROW ALTERNATING CURTSY BACK/LEGS

WRIST BANDED JUMPING JACK TO SHOULDER CARDIO/

B1 8 20:10
PRESS SHOULDERS

WRIST BANDED RENEGADE ROW TO CLIMBER

C1 8 20:10 CARDIO/BACK
Alternative: MOUNTAIN CLIMBERS

D1 8 20:10 SIDE STEP SQUAT JUMP CARDIO/LEGS

PLANK TO BEAR JUMP

E1 8 20:10 CORE
Alternative: BEAR HOLD

F1 8 20:10 SUMO SQUAT TO HEEL RAISE LEGS

PLANK KNEE TAP TO ARM EXTENSION

G1 8 20:10 CORE
Alternative: PLANK ARM EXTENSION

H1 8 20:10 DROP LUNGES CARDIO/LEGS

SET SETS TIME EXERCISE FOCUS

ABS

A1 4 40:10 BUTTERFLY CRUNCH CORE

B1 4 40:10 V HOLD SCISSOR KICKS CORE

C1 4 40:10 V HOLD SLOW BICYCLES CORE

D1 4 40:10 STRAIGHT LEG TOE TAP CRUNCH CORE

5
SET
DAY 5

SETS
Glutes + Shoulders
REPS EXERCISE FOCUS
WORKOUT

A1 3 12 DB SEATED 1 1/2 SHOULDER PRESS SHOULDERS

A2 3 6 E/A DB ALTERNATING SHOULDER PRESS SHOULDERS

A3 3 10 DB LATERAL RAISE SHOULDERS

B1 3 10 CABLE UPRIGHT ROW SHOULDERS

B2 3 10 CABLE FRONT RAISE - STRAIGHT BAR SHOULDERS

B3 3 10 E/A DB LEANING LATERAL RAISE SHOULDERS

SM REVERSE FROG KICKS

C1 4 12 GLUTES
Alternative: DB REVERSE FROG KICK

GLUTES/
C2 4 8 E/L BANDED ALTERNATING B STANCE SQUAT
HAMSTRINGS

BB / DB HIP THRUST - 5 FULL - 5 PULSES -

D1 4 20 GLUTES
5 FULL - 5 PULSES

GLUTES/
D2 4 20 E/L SPLIT SQUAT PULSES
HAMSTRINGS
FINISHER

E1 2 15 E/L BANDED ALTERNATING REVERSE FROG KICK GLUTES

E2 2 20 BANDED HEEL RAISED SQUAT ABDUCTIONS GLUTES

6
ef a r l e ss
F I T Q U E E N
C H A L L E N G E

GYM
K S 5 & 6
WEE

1
SET
DAY 1

SETS
Legs + Glutes
REPS EXERCISE FOCUS
GLUTE ACTIVATION

2 15 BANDED SQUAT GLUTES

2 15 BANDED GLUTE BRIDGE ABDUCTION GLUTES

WORKOUT
GLUTES/
A1 4 10 BB HIP THRUST (DEAD STOP)
HAMSTRINGS

GLUTES/
A2 4 10 E/L SINGLE LEG WALKING LUNGE HAMSTRINGS/
QUADS
GLUTES/
B1 4 8 E/L SM DEFICIT REVERSE LUNGE PULSES HAMSTRINGS/
QUADS
GLUTES/
B2 4 10 SM SUMO SQUAT PULSES HAMSTRINGS/
QUADS

C1 3 12 SEATED LEG EXTENSION - PAUSE ON TOP QUADS

SEATED LEG EXTENSION VARIATION

C2 3 10 E/L (BOTH LEGS CONCENTRIC - SINGLE LEG QUADS
ECCENTRIC) LOWER WEIGHT
FINISHER
CABLE KICK BACK VARIATION
D1 3 20 E/L GLUTES
(ANGLED, OFF BENCH)

D2 3 20 E/L CABLE STRAIGHT LEG DONKEY (OFF BENCH) GLUTES

2
SET
Upper Body + Abs
DAY 2

SETS REPS/TIME EXERCISE FOCUS

WORKOUT

A1 3 12 CABLE LAT PULLDOWN BACK

A2 3 10 CABLE UNDERHAND GRIP HIGH ROW BACK

A3 3 10 CABLE STRAIGHT ARM PULLDOWN BACK

B1 3 10 CABLE SEATED ROW BACK

B2 3 8 BB 1 ½ BICEP CURL BICEPS

B3 3 12 BB SKULL CRUSHER TRICEPS

C1 3 12 DB ARNOLD PRESS SHOULDERS

C2 3 8 DB ROTATING BICEP CURL BICEPS

C3 3 10 DB OH TRICEP EXTENSION TRICEPS

BACK/
D1 3 10 CABLE CROSS REVERSE FLY
SHOULDERS

CORE FINISHER
CORE/
E1 2 30:10 SKULL CRUSHER - LEG RAISE
TRICEPS

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

CORE/
E3 2 30:10 MOUNTAIN CLIMBER TO JACKS
SHOULDERS 3
SET
DAY 3

SETS
Legs + Glutes
REPS EXERCISE FOCUS
WARM UP / ACTIVATION

2 10 E/L BANDED SQUAT TO SIDE KICK GLUTES

2 15 BANDED SQUAT HOLD ABDUCTIONS GLUTES

WORKOUT
GLUTES/
A1 4 10 BB/DB SUMO DEADLIFT
HAMSTRINGS

GLUTES/
A2 4 12 DB BANDED RDL (BAND AROUND WAIST)
HAMSTRINGS

B1 4 12 SM GOOD MORNING HAMSTRINGS

GLUTES/
B2 4 10 E/L SM B STANCE SQUAT HAMSTRINGS/
QUADS
GLUTES/
C1 3 8 DB RDL TO SQUAT HAMSTRINGS/
QUADS

GLUTES/
C2 3 15 FEET ELEVATED GLUTE BRIDGE (BENCH)
HAMSTRINGS

D1 3 20 EB HAMSTRING CURL HAMSTRINGS

FINISHER
BANDED SUMO GLUTE BRIDGE (FEET
E1 2 25 GLUTES
FORWARD AND WIDE ) - LONG LOOP

BANDED GLUTE BRIDGE ABDUCTIONS

E2 2 50 GLUTES
(MINI BAND)

4
SET
DAY 4

SETS
Hiit fit Abs Walk
TIME EXERCISE
OR OR

FOCUS
HIIT FIT

A1 8 20:10 HOPS TO SUMO SQUAT CARDIO/LEGS

PLANK TO BEAR TO ARM EXTENSION CORE/

B1 8 20:10
Alternative: BEAR HOLD SHOULDERS

LEGS/
C1 8 20:10 REVERSE LUNGE TO DB SHOULDER PRESS
SHOULDERS
PLANK SIDE TO SIDE TOE TAP TO
CORE/LEGS/
D1 8 20:10 SHOULDER TAP
SHOULDERS
Alternative: PLANK SIDE TO SIDE TOE TAP

E1 8 20:10 NARROW TO SUMO JUMP TO HEEL RAISE CARDIO/LEGS

TABLE TOP THRUST TO WALK OUT CORE/

F1 8 20:10
Alternative: TABLE TOP THRUST HAMSTRINGS

G1 8 20:10 DROP SQUAT TO BANDED PUNCH CARDIO/LEGS

H1 8 20:10 SIDE STEP SQUAT JUMP CARDIO/LEGS

SET SETS TIME EXERCISE FOCUS

ABS

A1 4 40:10 DB DEAD BUG CORE

B1 4 40:10 DB REVERSE CRUNCH CORE

C1 4 40:10 STRAIGHT LEG TOE TAP CRUNCH PULSES CORE

D1 4 40:10 BANDED PLANK SIDE TOE TAP CORE

5
SET
DAY 5

SETS
Glutes + Shoulders
REPS EXERCISE FOCUS
WORKOUT
GLUTES/
A1 3 12 SM KNEELING SQUATS HAMSTRINGS/
QUADS
GLUTES/
A2 3 8 E/L BANDED ALTERNATING B STANCE SQUAT HAMSTRINGS/
QUADS

A3 3 10 SM KNEELING SHOULDER PRESS SHOULDERS

B1 3 10 E/L BB B STANCE HIP THRUST GLUTES

B2 3 10 E/L BANDED ALTERNATING REVERSE FROG PUMP GLUTES

B3 3 8 DB 1 ½ LATERAL RAISE SHOULDERS

C1 3 12 CABLE PULL THROUGH - ROPE GLUTES

C2 3 12 CABLE ROPE FRONT RAISE - ROPE SHOULDERS

C3 3 12 CABLE SEATED FACE PULL - ROPE SHOULDERS

FINISHER DO BOTH EXERCISE ON ONE SIDE BEFORE MOVING ONTO THE OTHER SIDE

D1 2 15 E/L CABLE DONKEY KICK UP GLUTES

D2 2 15 E/L EXTRA RANGE SIDE LYING LEG RAISE GLUTES

6
ef a r l e ss
F I T Q U E E N
C H A L L E N G E

GYM
MY DAY,
MY WAY

1
 My Day
INTROD

, M
UCING

y W a y
W O U L D N ’ T I T B E G R E AT I F YO U H A D T H E F L E X I B I L I TY
T O P E R S O N A L I Z E YO U R C H A L L E N G E W O R KO U T S T O S U I T
YOUR PHYSIQUE GOALS? NOW YOU DO!
“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:

• Upper Body
• Abs + Glutes
• 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 FORMS, AND

CHALLENGE YOURSELF!

Enjoy!
2
 My Day, My Way
UPPER BODY:

SET SETS REP/TIME EXERCISE FOCUS

BICEPS/
A1 3 10 DB BICEP CURL TO SHOULDER PRESS
SHOULDERS

A2 3 10 DB LATERAL INTO FRONT RAISE SHOULDERS

CHEST/
A3 3 10 PUSH UP ON KNEES TO FRONT RAISE
SHOULDERS

B1 3 10 CABLE LAT PULLDOWN (2 HANDLES) BACK

B2 3 10 SEATED CABLE ROW (2 HANDLES) BACK

BACK/
B3 3 10 SEATED FACE PULL
SHOULDERS

C1 3 10 DB BENT OVER ROW TO TRICEP KICKBACK BACK/TRICEPS

C2 3 12 DB INCLINE CHEST PRESS CHEST

PLANK SHOULDER TAPS CHALLENGE

CORE/
D1 1 60 SEC Challenge yourself: How many reps can you do
SHOULDERS
in 1 minute?

3
 My Day, My Way
2 IN 1 ABS + BUBBLE BUTT BURN

SET SETS REP/TIME EXERCISE FOCUS

BANDED CRUNCH WITH ABDUCTION

A1 3 20 CORE/GLUTES
(BAND ABOVE KNEES)

GLUTES/
A2 3 10 BANDED SUMO SQUAT INTO SIDE KICK
HAMSTRINGS

GLUTES/
BANDED SQUAT TO HOLD ABDUCTIONS
A3 3 20 HAMSTRINGS
(BAND ABOVE KNEES)
/QUADS

B1 3 10 E/L BANDED LEG RAISE W ABDUCTION CORE/GLUTES

B2 4 20 CRUNCH TO GLUTE BRIDGE CORE/GLUTES

C1 4 60 SEC BANDED BICYCLES CORE

C2 4 20 E/L BANDED DONKEY DIAGONAL KICKS GLUTES

FAT B U R N I N G H I I T :

Repeat Day 4 — Instead of giving you another HIIT workout, I want you to progress
on this one. Master the movements, get stronger on them, see if you can bang out
more reps in the given time.

4
ef a r l e ss
F I T Q U E E N
C H A L L E N G E

GYM
MY DAY,
MY WAY

1
 My Day, My Way
UPPER BODY

SET SETS REPS EXERCISE FOCUS

A1 3 10 SM KNEELING SHOULDER PRESS SHOULDERS

A2 3 10 SM SEATED PULL UPS BACK

A3 3 10 PLATE LATERAL RAISE SHOULDERS

B1 3 12 CABLE LAT PULLDOWN BACK

BACK/
B2 3 12 CABLE FACE PULLS- ROPE
SHOULDERS

B3 3 12 CABLE TRICEP EXTENSION TRICEPS

C1 3 10 E/A DB ALTERNATING CHEST PRESS CHEST

C2 3 10 DB 1 ½ BICEP CURL BICEPS

C3 3 AMRAP TRICEP DIPS - AS MANY AS YOU CAN TRICEPS

2
 My Day, My Way
2 IN 1 ABS + BUBBLE BUTT SCULPT

SET SETS REPS EXERCISE FOCUS

ALTERNATING SINGLE LEG KNEE TUCK TO LEG

A1 3 10 CORE
RAISE

A2 3 30 SEC MOUNTAIN CLIMBERS CORE

B1 3 15 BANDED V UP ABDUCTION CORE/GLUTES

B2 3 10 BANDED GLUTE BRIDGE W 3 ABDUCTIONS CORE/GLUTES

B3 3 15 E/L BANDED CLAMS GLUTES

C1 3 10 E/L BANDED PLANK SIDE TOE TAPS CORE/GLUTES

C2 3 10 BANDED SQUAT HOLD W 3 ABDUCTIONS GLUTES

3
 My Day, My Way
FAT B U R N I N G H I I T

SET SETS TIME EXERCISE FOCUS

A1 8 20:10 WRIST BANDED ROW ALTERNATING CURTSY BACK/LEGS

WRIST BANDED JUMPING JACK TO SHOULDER CARDIO/

B1 8 20:10
PRESS SHOULDERS

WRIST BANDED RENEGADE ROW TO CLIMBER

C1 8 20:10 CARDIO/BACK
Alternative: MOUNTAIN CLIMBERS

D1 8 20:10 SIDE STEP SQUAT JUMP CARDIO/LEGS

PLANK TO BEAR JUMP

E1 8 20:10 CORE
Alternative: BEAR HOLD

F1 8 20:10 SUMO SQUAT TO HEEL RAISE LEGS

PLANK KNEE TAP TO ARM EXTENSION

G1 8 20:10 CORE
Alternative: PLANK ARM EXTENSION

H1 8 20:10 DROP LUNGES CARDIO/LEGS

4
ef a r l e ss
F I T Q U E E N
C H A L L E N G E

GYM
MY DAY,
MY WAY

1
 My Day, My Way
UPPER BODY

REPS/
SET SETS EXERCISE FOCUS
TIME

A1 3 10 DB CURL TO LATERAL RAISE SHOULDERS

A2 3 8 DB BENT OVER ROW COMBO BACK

CABLE ALTERNATING LAT PULLDOWN

B1 3 10 E/A BACK
(2 HANDLE)

BICEPS/
B2 3 12 DB HAMMER CURL TO CROSS BODY RAISE
SHOULDERS

B3 3 10 DB OVERHEAD TRICEP EXTENSION TRICEPS

C1 3 12 CABLE BENT OVER ROW - STRAIGHT BAR BACK

C2 3 12 CABLE PREACHER CURL BICEPS

C3 3 10 CABLE TRICEP PUSHDOWN - BAR TRICEPS

CORE/
D1 2 60 SEC UP AND DOWN PLANK
SHOULDERS

2
 My Day, My Way
2 IN 1 ABS + BUBBLE BUTT SCULPT

SET SETS REPS EXERCISE FOCUS

A1 3 10 E/A BIRD DOG CRUNCH CORE

A2 3 20 E/L DB DONKEY KICK GLUTES

B1 3 15 BANDED V UP TO LEG ABDUCTION CORE/GLUTES

B2 3 10 E/L BANDED SINGLE LEG GLUTE BRIDGE GLUTES

C1 3 15 DB REVERSE CRUNCH CORE

C2 3 10 BANDED TABLE TO HIP THRUST ABDUCTION CORE/GLUTES

C3 3 10 E/L BANDED B STANCE SQUAT TO SIDE ABDUCTION GLUTES

3
 My Day, My Way
FAT B U R N I N G H I I T

SET SETS TIME EXERCISE FOCUS

A1 8 20:10 HOPS TO SUMO SQUAT CARDIO/LEGS

PLANK TO BEAR TO ARM EXTENSION CORE/

B1 8 20:10
Alternative: BEAR HOLD SHOULDERS

LEGS/
C1 8 20:10 REVERSE LUNGE TO DB SHOULDER PRESS
SHOULDERS

PLANK SIDE TO SIDE TOE TAP TO SHOULDER

TAP CORE/LEGS/
D1 8 20:10
SHOULDERS
Alternative: PLANK SIDE TO SIDE TOE TAP

E1 8 20:10 NARROW TO SUMO JUMP TO HEEL RAISE CARDIO/LEGS

TABLE TOP THRUST TO WALK OUT CORE/

F1 8 20:10
Alternative: TABLE TOP THRUST HAMSTRINGS

G1 8 20:10 DROP SQUAT TO BANDED PUNCH CARDIO/LEGS

H1 8 20:10 SIDE STEP SQUAT JUMP CARDIO/LEGS

4
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

1
 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!
2
 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.

3
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

4
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.

5
 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**
Legs + Upper Body Legs + HIIT Fit OR
Abs OR Glutes + Upper Body Mandatory
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! :)
6
ef a r l e ss
F I T Q U E E N
C H A L L E N G E

HOME
W E E K S 1 & 2

7
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 DB/ BANDED BOX SQUATS (CHAIR OR STEP)
HAMSTRINGS

BOX JUMP GLUTES/

A2 4 10 Alternative: SQUAT JUMP (if you do not have HAMSTRINGS/
anything sturdy at home opt for this) QUADS

B1 3 8 DB BANDED HIP THRUST (2 SEC HOLD 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
ASSISTED SISSY SQUAT ­— REGRESSION
Alternative: BANDED SINGLE LEG LEG
D1 4 10 QUADS
EXTENSION (if have knee issues opt for this
one)
GLUTES/
D2 4 10 E/L DB PAUSED ALTERNATING SIDE LUNGES HAMSTRINGS/
QUADS
FINISHER

BANDED SEATED ABDUCTION (LEANING

E1 3 20 GLUTES
FORWARD, STRAIGHT, LEANING BACK)

8
SET
Upper Body + Abs
DAY 2

SETS TIME EXERCISE FOCUS

WORKOUT

A1 3 8 BANDED LAT PULLDOWN (MINI BAND) BACK

A2 3 10 ECCENTRIC PUSH UP CHEST/ARMS

B1 4 10 BANDED RENEGADE ROW BACK/CORE

DB BANDED ALTERNATING SHOULDER PRESS BACK/

B2 4 10
TO ALTERNATING LAT PULLDOWN COMBO SHOULDERS

C1 3 12 DB BENT OVER ROW (UNDERHAND) BACK

DB BENT OVER STRAIGHT ARM REAR DELT

C2 3 12 BACK
RAISE

C3 3 12 DB BENT OVER TRICEP KICK BACK 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

9
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 DB GOOD MORNING TO SQUAT
HAMSTRINGS

DB LYING HAMSTRING CURL ( FLOOR OR

C1 3 10 CHAIR) HAMSTRINGS
Alternative: SQUAT JUMP

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

10
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

11
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 DB BANDED HIP THRUST GLUTES

BANDED DONKEY DIAGONAL KICK

A2 4 10 E/L GLUTES
(45 DEGREE)

DB KNEELING THRUST (BAND AROUND WAIST GLUTES/

B1 3 10
IS OPTIONAL) 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 (ON KNEES) SHOULDERS

D2 3 8 BANDED FRONT RAISE SHOULDERS

BACK/
D3 3 10 BANDED STANDING REVERSE FLY
SHOULDERS

12
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

13
ef a r l e ss
F I T Q U E E N
C H A L L E N G E

HOME
K S 3 & 4
WEE

1
SET
DAY 1

SETS
Legs + Glutes
REPS EXERCISE FOCUS
GLUTE ACTIVATION

2 15 BANDED SQUAT GLUTES

2 15 E/L BANDED SIDE KICK GLUTES

WORKOUT
GLUTES/
A1 3 10 E/L REVERSE LUNGE TO KICK HAMSTRINGS/
QUADS
GLUTES/
A2 3 10 BANDED SIDE STEPPING SQUAT HOLD HAMSTRINGS/
QUADS

B1 4 15 DB BANDED HIP THRUST 1 ¼ GLUTES

GLUTES/
B2 4 10 DB BANDED GOBLET SQUAT ABDUCTION HAMSTRINGS/
QUADS

BULGARIAN LUNGE - BAND IS OPTIONAL GLUTES/

C1 3 10 E/L
Alternative: SPLIT SQUAT W A PULSE QUADS

DB REVERSE FROG PUMP

C2 3 15 GLUTES
Alternative: BANDED REVERSE FROG KICK

FINISHER

D1 3 20 E/L BANDED CLAMS GLUTES

D2 3 20 E/L BANDED DONKEY DIAGONAL KICKS GLUTES

2
SET
Upper Body + Abs
DAY 2

SETS REPS/TIME EXERCISE FOCUS

WORKOUT
BANDED LAT PULLDOWN (MINI BAND)
A1 3 12 BACK
Alternative: LONG LOOP

A2 3 10 E/A DB SEESAW SHOULDER PRESS SHOULDERS

BANDED SEATED ROW (2 HANDLES)

B1 3 10 BACK
Alternative: BANDED 1 ½ SEATED ROW
BANDED SINGLE ARM SEATED ROW (HANDLE)
B2 4 10 E/A Alternative: BANDED SINGLE ARM SEATED BACK
ROW (LONG LOOP)
DB BENT OVER STRAIGHT ARM REAR DELT
C1 3 12 BACK
RAISE

C2 3 12 DB BENT OVER ROW TO TRICEP KICKBACK TRICEPS

C3 3 12 DB 1 ½ BICEP CURL BICEPS

D1 3 8 DB HAMMER TO WIDE CURL BICEPS

BANDED SINGLE ARM OH TRICEP EXTENSION

D2 3 10 E/A (MINI BAND) TRICEPS
Alternative: LONG LOOP BAND
BACK/
D3 3 10 DB BENT OVER REVERSE FLY
SHOULDERS

CORE FINISHER

E1 2 30:10 LEG RAISE (BOTH TO ALTERNATE) CORE

E2 2 30:10 V HOLD FIGURE 8 CORE

E3 2 30:10 STRAIGHT LEG CRUNCH PULSES CORE 3

SET
DAY 3

SETS
Legs + Glutes
REPS EXERCISE FOCUS
WARM UP / ACTIVATION

2 10 E/L BANDED SQUAT TO SIDE KICK GLUTES

10
2 (5 forward 5 BANDED MONSTER WALK GLUTES
backward)
WORKOUT
GLUTES/
A1 4 10 DB SUMO GOOD MORNING TO SUMO SQUAT
HAMSTRINGS

GLUTES/
A2 4 15 DB SUMO SQUAT PULSES
HAMSTRINGS

GLUTES/
B1 4 10 BANDED SUMO DEADLIFT
HAMSTRINGS

GLUTES/
B2 4 10 E/L DB B STANCE RDL
HAMSTRINGS

GLUTES/
C1 3 8 BANDED PULL THROUGH
HAMSTRINGS

C2 3 15 E/L BANDED KICKBACKS (RED LONG LOOP) GLUTES

D1 3 10 E/L HAMSTRING WALK OUT HAMSTRINGS

FINISHER

E1 2 30 E/L FEET ELEVATED SINGLE LEG GLUTE BRIDGE GLUTES

E2 2 20 E/L SIDE LYING CLAMS GLUTES

4
SET
DAY 4

SETS
Hiit fit Abs Walk
TIME EXERCISE
OR OR

FOCUS
HIIT FIT

A1 8 20:10 WRIST BANDED ROW ALTERNATING CURTSY BACK/LEGS

WRIST BANDED JUMPING JACK TO SHOULDER CARDIO/

B1 8 20:10
PRESS SHOULDERS

WRIST BANDED RENEGADE ROW TO CLIMBER

C1 8 20:10 CARDIO/BACK
Alternative: MOUNTAIN CLIMBERS

D1 8 20:10 SIDE STEP SQUAT JUMP CARDIO/LEGS

PLANK TO BEAR JUMP

E1 8 20:10 CORE
Alternative: BEAR HOLD

F1 8 20:10 SUMO SQUAT TO HEEL RAISE LEGS

PLANK KNEE TAP TO ARM EXTENSION

G1 8 20:10 CORE
Alternative: PLANK ARM EXTENSION

H1 8 20:10 DROP LUNGES CARDIO/LEGS

SET SETS TIME EXERCISE FOCUS

ABS

A1 4 40:10 BUTTERFLY CRUNCH CORE

B1 4 40:10 V HOLD SCISSOR KICKS CORE

C1 4 40:10 V HOLD SLOW BICYCLES CORE

D1 4 40:10 STRAIGHT LEG TOE TAP CRUNCH CORE

5
SET
DAY 5

SETS
Glutes + Shoulders
REPS EXERCISE FOCUS
WORKOUT

A1 3 12 DB SHOULDER PRESS SHOULDERS

A2 3 6 E/A BANDED ALTERNATING SHOULDER PRESS SHOULDERS

A3 3 10 DB LATERAL RAISE SHOULDERS

B1 3 10 DB UPRIGHT ROW SHOULDERS

B2 3 10 BANDED FRONT RAISE SHOULDERS

B3 3 10 E/A BANDED SINGLE ARM LATERAL RAISE SHOULDERS

C1 4 12 DB REVERSE FROG KICK VARIATION GLUTES

GLUTES/
C2 4 8 E/L BANDED ALTERNATING B STANCE SQUAT
HAMSTRINGS

DB BANDED HIP THRUST 5 FULL - 5 PULSES -

D1 4 20 GLUTES
5 FULL - 5 PULSES

GLUTES/
D2 4 20 E/L SPLIT SQUAT PULSES
HAMSTRINGS
FINISHER

E1 2 15 E/L BANDED ALTERNATING REVERSE FROG KICK GLUTES

E2 2 20 BANDED HEEL RAISED SQUAT ABDUCTIONS GLUTES

6
ef a r l e ss
F I T Q U E E N
C H A L L E N G E

HOME
K S 5 & 6
WEE

1
SET
DAY 1

SETS
Legs + Glutes
REPS EXERCISE FOCUS
GLUTE ACTIVATION

2 15 BANDED SQUAT GLUTES

2 15 BANDED GLUTE BRIDGE ABDUCTION GLUTES

WORKOUT
GLUTES/
A1 4 10 DB BANDED HIP THRUST
HAMSTRINGS

GLUTES/
A2 4 10 E/L DB ALTERNATING FORWARD LUNGE HAMSTRINGS/
QUADS
GLUTES/
B1 4 10 E/L BANDED REVERSE LUNGE TO KICK HAMSTRINGS/
QUADS
GLUTES/
B2 4 10 DB BANDED GOBLET SQUAT ABDUCTION HAMSTRINGS/
QUADS
ASSISTED SISSY SQUATS
Alternative 1: KNEELING SISSY SQUATS
C1 3 10 QUADS
Alternative 2: BANDED SINGLE LEG LEG
EXTENSION

C2 3 8 E/L WALL SIT TO LEG EXTENSION QUADS

FINISHER

D1 3 20 E/L BANDED DONKEY KICK (LONG LOOP) GLUTES

D2 3 20 E/L BANDED DONKEY FIRE HYDRANT (LONG LOOP) GLUTES

2
SET
Upper Body + Abs
DAY 2

SETS REPS/TIME EXERCISE

WORKOUT
FOCUS

A1 3 12 BANDED LYING LAT PULLDOWN BACK

A2 3 10 E/A BANDED RENEGADE ROW BACK

SLIDER PUSH UP ON KNEES

A3 3 10 E/A CHEST/BACK
(USE 2 SMALL TOWELS IF NO SLIDERS)

B1 3 10 BANDED SEATED 1 ½ ROW BACK

B2 3 8 DB 1 ½ BICEP CURL BICEPS

B3 3 12 DB SKULL CRUSHER TRICEPS

C1 3 12 DB ARNOLD PRESS SHOULDERS

C2 3 8 DB ROTATING BICEP CURL BICEPS

C3 3 8 E/A PLANK DB TRICEP KICKBACK TRICEPS

BANDED ALTERNATING REVERSE FLY

W STATIC HOLD BACK/
D1 3 10 E/A
Alternative: BANDED BENT OVER SINGLE ARM SHOULDERS
REVERSE FLY
CORE FINISHER
CORE/
E1 2 30:10 SKULL CRUSHER - LEG RAISE
TRICEPS

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

CORE/
E3 2 30:10 MOUNTAIN CLIMBER TO JACKS 3
SHOULDERS
SET
DAY 3

SETS
Legs + Glutes
REPS EXERCISE FOCUS
WARM UP / ACTIVATION

2 10 E/L BANDED SQUAT TO SIDE KICK GLUTES

2 15 BANDED SQUAT HOLD ABDUCTIONS GLUTES

WORKOUT
GLUTES/
A1 4 12 DB SUMO DEADLIFT
HAMSTRINGS

GLUTES/
A2 4 12 DB BANDED RDL (BAND AROUND WAIST)
HAMSTRINGS

B1 4 12 DB GOOD MORNING TO SQUAT HAMSTRINGS

GLUTES/
B2 4 10 E/L DB B STANCE SQUAT W A PULSE HAMSTRINGS/
QUADS
GLUTES/
C1 3 8 DB RDL TO SQUAT HAMSTRINGS/
QUADS

GLUTES/
C2 3 15 FEET ELEVATED GLUTE BRIDGE
HAMSTRINGS
SLIDER HAMSTRING CURL
D1 3 10 E/L Alternative: SLIDER ALTERNATING HAMSTRING HAMSTRINGS
CURL
FINISHER
BANDED SUMO GLUTE BRIDGE (FEET
E1 2 25 GLUTES
FORWARD AND WIDE ) - LONG LOOP

BANDED GLUTE BRIDGE ABDUCTIONS

E2 2 50 GLUTES
(MINI BAND)

4
SET
DAY 4

SETS
Hiit fit Abs Walk
TIME EXERCISE
OR OR

FOCUS
HIIT FIT

A1 8 20:10 HOPS TO SUMO SQUAT CARDIO/LEGS

PLANK TO BEAR TO ARM EXTENSION CORE/

B1 8 20:10
Alternative: BEAR HOLD SHOULDERS

LEGS/
C1 8 20:10 REVERSE LUNGE TO DB SHOULDER PRESS
SHOULDERS
PLANK SIDE TO SIDE TOE TAP TO
CORE/LEGS/
D1 8 20:10 SHOULDER TAP
SHOULDERS
Alternative: PLANK SIDE TO SIDE TOE TAP

E1 8 20:10 NARROW TO SUMO JUMP TO HEEL RAISE CARDIO/LEGS

TABLE TOP THRUST TO WALK OUT CORE/

F1 8 20:10
Alternative: TABLE TOP THRUST HAMSTRINGS

G1 8 20:10 DROP SQUAT TO BANDED PUNCH CARDIO/LEGS

H1 8 20:10 SIDE STEP SQUAT JUMP CARDIO/LEGS

SET SETS TIME EXERCISE FOCUS

ABS

A1 4 40:10 DB DEAD BUG CORE

B1 4 40:10 DB REVERSE CRUNCH CORE

C1 4 40:10 STRAIGHT LEG TOE TAP CRUNCH PULSES CORE

D1 4 40:10 BANDED PLANK SIDE TOE TAP CORE

5
SET
DAY 5

SETS
Glutes + Shoulders
REPS EXERCISE FOCUS
WORKOUT
GLUTES/
A1 3 12 DOUBLE BANDED KNEELING THRUST HAMSTRINGS/
QUADS
BANDED SIDE STEPPING SQUAT HOLD GLUTES/
A2 3 8 HAMSTRINGS/
(OUT OUT IN IN = 1 REP) QUADS
DB HALF KNEELING SINGLE ARM SHOULDER
A3 3 10 E/A SHOULDERS
PRESS

B1 3 10 E/L DB SINGLE LEG HIP THRUST GLUTES

B2 3 10 E/L BANDED ALTERNATING REVERSE FROG PUMP GLUTES

DB ALTERNATING LATERAL RAISE W STATIC

B3 3 8 E/A SHOULDERS
HOLD

C1 3 12 BANDED PULL THROUGH GLUTES

C2 3 12 BANDED FRONT RAISE SHOULDERS

C3 3 12 BANDED FACE PULL SHOULDERS

FINISHER DO BOTH EXERCISE ON ONE SIDE BEFORE MOVING ONTO THE OTHER SIDE

D1 2 15 E/L BANDED DONKEY DIAGONAL KICK (MINI) GLUTES

D2 2 15 E/L BANDED SIDE LYING LEG RAISE (MINI) GLUTES

6
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F I T Q U E E N
C H A L L E N G E

HOME
MY DAY,
MY WAY

1
 My Day
INTROD

, M
UCING

y W a y
W O U L D N ’ T I T B E G R E AT I F YO U H A D T H E F L E X I B I L I TY
T O P E R S O N A L I Z E YO U R C H A L L E N G E W O R KO U T S T O S U I T
YOUR PHYSIQUE GOALS? NOW YOU DO!
“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:

• Upper Body
• Abs + Glutes
• 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 FORMS, AND

CHALLENGE YOURSELF!

Enjoy!
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 My Day, My Way
UPPER BODY:

SET SETS REP/TIME EXERCISE FOCUS

BICEPS/
A1 3 10 DB BICEP CURL TO SHOULDER PRESS
SHOULDERS

A2 3 10 DB LATERAL INTO FRONT RAISE SHOULDERS

CHEST/
A3 3 10 PUSH UP ON KNEES TO FRONT RAISE
SHOULDERS

B1 3 10 BANDED LAYING SUPERMAN LAT PULLDOWN BACK

B2 3 10 SEATED BANDED BICEP CURL TO ROW BACK

BACK/
B3 3 10 BANDED FACE PULL
SHOULDERS

C1 3 10 DB BENT OVER ROW TO TRICEP KICKBACK BACK/TRICEPS

C2 3 12 DB HOLLOW HOLD CHEST PRESS CHEST

PLANK SHOULDER TAPS CHALLENGE

CORE/
D1 1 60 SEC Challenge yourself: How many reps can you do
SHOULDERS
in 1 minute?

3
 My Day, My Way
2 IN 1 ABS + BUBBLE BUTT BURN

SET SETS REP/TIME EXERCISE FOCUS

BANDED CRUNCH WITH ABDUCTION

A1 3 20 CORE/GLUTES
(BAND ABOVE KNEES)

GLUTES/
A2 3 10 BANDED SUMO SQUAT INTO SIDE KICK
HAMSTRINGS

GLUTES/
BANDED SQUAT TO HOLD ABDUCTIONS
A3 3 20 HAMSTRINGS
(BAND ABOVE KNEES)
/QUADS

B1 3 10 E/L BANDED LEG RAISE W ABDUCTION CORE/GLUTES

B2 4 20 CRUNCH TO GLUTE BRIDGE CORE/GLUTES

C1 4 60 SEC BANDED BICYCLES CORE

C2 4 20 E/L BANDED DONKEY DIAGONAL KICKS GLUTES

FAT B U R N I N G H I I T :

Repeat Day 4 — Instead of giving you another HIIT workout, I want you to progress
on this one. Master the movements, get stronger on them, see if you can bang out
more reps in the given time.

4
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F I T Q U E E N
C H A L L E N G E

HOME
MY DAY,
MY WAY

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 My Day, My Way
UPPER BODY

SET SETS REPS EXERCISE FOCUS

DB BANDED ALTERNATING SHOULDER PRESS

A1 3 10 E/A SHOULDERS
LAT PULLDOWN

A2 3 10 BANDED SUPERMAN PULL DOWN BACK

DB ALTERNATING LATERAL RAISE W STATIC

A3 3 10 E/A SHOULDERS
HOLD

B1 3 12 BANDED LAT PULL DOWN BACK

BACK/
B2 3 12 BANDED FACE PULL
SHOULDERS

B3 3 12 DB BENT OVER TRICEP KICKBACK TRICEPS

C1 3 10 E/A DB ALTERNATING CHEST PRESS CHEST

C2 3 10 DB 1 ½ BICEP CURL BICEPS

C3 3 AMRAP TRICEP DIPS - AS MANY AS YOU CAN TRICEPS

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 My Day, My Way
2 IN 1 ABS + BUBBLE BUTT SCULPT

SET SETS REPS EXERCISE FOCUS

ALTERNATING SINGLE LEG KNEE TUCK TO LEG

A1 3 10 CORE
RAISE

A2 3 30 SEC MOUNTAIN CLIMBERS CORE

B1 3 15 BANDED V UP ABDUCTION CORE/GLUTES

B2 3 10 BANDED GLUTE BRIDGE W 3 ABDUCTIONS CORE/GLUTES

B3 3 15 E/L BANDED CLAMS GLUTES

C1 3 10 E/L BANDED PLANK SIDE TOE TAPS CORE/GLUTES

C2 3 10 BANDED SQUAT HOLD W 3 ABDUCTIONS GLUTES

3
 My Day, My Way
FAT B U R N I N G H I I T

SET SETS TIME EXERCISE FOCUS

A1 8 20:10 WRIST BANDED ROW ALTERNATING CURTSY BACK/LEGS

WRIST BANDED JUMPING JACK TO SHOULDER CARDIO/

B1 8 20:10
PRESS SHOULDERS

WRIST BANDED RENEGADE ROW TO CLIMBER

C1 8 20:10 CARDIO/BACK
Alternative: MOUNTAIN CLIMBERS

D1 8 20:10 SIDE STEP SQUAT JUMP CARDIO/LEGS

PLANK TO BEAR JUMP

E1 8 20:10 CORE
Alternative: BEAR HOLD

F1 8 20:10 SUMO SQUAT TO HEEL RAISE LEGS

PLANK KNEE TAP TO ARM EXTENSION

G1 8 20:10 CORE
Alternative: PLANK ARM EXTENSION

H1 8 20:10 DROP LUNGES CARDIO/LEGS

4
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F I T Q U E E N
C H A L L E N G E

HOME
MY DAY,
MY WAY

1
 My Day, My Way
UPPER BODY

REPS/
SET SETS EXERCISE FOCUS
TIME

A1 3 10 DB CURL TO LATERAL RAISE SHOULDERS

A2 3 8 DB BENT OVER ROW COMBO BACK

BANDED ALTERNATING LAT PULLDOWN

B1 3 10 E/A Alternative: BANDED ALTERNATING LAT BACK
PULLDOWN (MINI BAND)

BICEPS/
B2 3 12 DB HAMMER CURL TO CROSS BODY RAISE
SHOULDERS

B3 3 10 DB OVERHEAD TRICEP EXTENSION TRICEPS

C1 3 12 BANDED BENT OVER ROW (YELLOW LOOP) BACK

DB BICEP CURL TO LATERAL RAISE TO

C2 3 8 BICEPS
EXTENSION

C3 3 10 DB BENT OVER TRICEP KICKBACK TRICEPS

CORE/
D1 2 60 SEC UP AND DOWN PLANK
SHOULDERS

2
 My Day, My Way
2 IN 1 ABS + BUBBLE BUTT SCULPT

SET SETS REPS EXERCISE FOCUS

A1 3 10 E/A BIRD DOG CRUNCH CORE

A2 3 20 E/L DB DONKEY KICK GLUTES

B1 3 15 BANDED V UP TO LEG ABDUCTION CORE/GLUTES

B2 3 10 E/L BANDED SINGLE LEG GLUTE BRIDGE GLUTES

C1 3 15 DB REVERSE CRUNCH CORE

C2 3 10 BANDED TABLE TO HIP THRUST ABDUCTION CORE/GLUTES

C3 3 10 E/L BANDED B STANCE SQUAT TO SIDE ABDUCTION GLUTES

3
 My Day, My Way
FAT B U R N I N G H I I T

SET SETS TIME EXERCISE FOCUS

A1 8 20:10 HOPS TO SUMO SQUAT CARDIO/LEGS

PLANK TO BEAR TO ARM EXTENSION CORE/

B1 8 20:10
Alternative: BEAR HOLD SHOULDERS

LEGS/
C1 8 20:10 REVERSE LUNGE TO DB SHOULDER PRESS
SHOULDERS

PLANK SIDE TO SIDE TOE TAP TO SHOULDER

TAP CORE/LEGS/
D1 8 20:10
SHOULDERS
Alternative: PLANK SIDE TO SIDE TOE TAP

E1 8 20:10 NARROW TO SUMO JUMP TO HEEL RAISE CARDIO/LEGS

TABLE TOP THRUST TO WALK OUT CORE/

F1 8 20:10
Alternative: TABLE TOP THRUST HAMSTRINGS

G1 8 20:10 DROP SQUAT TO BANDED PUNCH CARDIO/LEGS

H1 8 20:10 SIDE STEP SQUAT JUMP CARDIO/LEGS