1

BEFORE YOU START

1. 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!

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.

3. 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

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 JOIN

Make sure
to tag me on
Instagram so
I don't miss
your posts!

2
REFERENCE TABLE
SET NUMBERS These numbers and letters represent which exercises go together 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,
SETS set A (A1 & A2) 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 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.

ABBREVIATIONS EXPLANATION

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
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 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
flexibility, increase power output, R.O.M, improve flexibility, help
increase neuromuscular activation with muscle recovery
• can increase performance • may affect performance

BEST BEFORE TRAINING BEST AFTER TRAINING

4
ADDITIONAL
CARDIO FOR
YOUR GOAL
Your workouts throughout this Challenge are
already super intense and designed to test you.

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.

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 than 20-25 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 your fitness level.
You can increase your sprint time or reduce your walk time, do
what feels good for you.
You can also utilize the HIIT workouts from your My Day, My
Way eBook.

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
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

Lower Body Upper Body HIIT FIT Lower Body Upper Body Full Body
Mandatory
+ Glutes + Core (Tabata - + Glutes + Core (Weighted,
Rest Break
Finisher Finisher Full Body) Finisher Finisher circuit style)

YOUR WORKOUT GUIDE

HAS 6 DAILY WORKOUTS FOR EACH WEEK.
THIS IS A 4 WEEK GUIDE.

ENJOY!

6
WORKOUTS
WEEK 1
 DAY 1

LOWER BODY +
GLUTES FINISHER
THE WORKOUT

SET SETS REPS/TIME EXERCISE

A1 3 12 DB Banded RDL

A2 3 12 DB 11/4 Banded Hip Thrust

B1 3 12 DB Surrender Double Pulse - Squat Jumps

B2 3 12 E/L DB B Stance Squat Pulses

C1 3 12 DB 11/4 Sumo RDLS

C2 3 10 E/L DB Single Leg 11/4 Thrust

D1 2 40:10 Double Banded Hip Thrust with Abduction

D2 2 40:10 Double Banded Sumo Squat Pulses

8
 DAY 2

UPPER BODY
+ CORE FINISHER
THE WORKOUT

SET SETS REPS/TIME EXERCISE

A1 3 12 DB Peekaboos to Shoulder Press

A2 3 12 DB Squat Curl to Standing Around the World

DB Bear Row
B1 3 10 E/S
Alternative: DB Bear Row Regression

B2 3 10 DB Lateral - Front Raise

C1 3 12 DB Hollow Hold Chest Press

C2 3 12 Table Top Tricep Dips

D1 3 30:10 DB Over Head Hold - Flutter Kicks

D2 3 30:10 DB Russian Twist - V Up

9
 DAY 3

FULL BODY HIIT

(TABATA)
THE WORKOUT

SET SETS TIME EXERCISE

Bear Shoulder Taps - Squat Hold

A1 8 20:10 Alternative: Bear Hold

Surrender Squat Jumps

B1 8 20:10
Alternative: Kneel to Squat

C1 8 20:10 Mountain Climber

Switching Lunge to Half Burpee

D1 8 20:10
Allternative: Half Burpee

DB Side Lunge - DB Swing

E1 8 20:10
Alternative: DB Side Lunge to Squat

DB Single Arm Snatch - Overhead Reverse Lunge

F1 8 20:10
Alternative: DB Reverse Lunge to DB Overhead Press

G1 8 20:10 Squat to Squat Jump

10
 DAY 4

LOWER BODY
+ GLUTES FINISHER
THE WORKOUT

SET SETS REPS EXERCISE

A1 4 12 Banded DB Sumo Squat to Sumo Good Morning

A2 4 12 Banded Kneel to Squat to Standing Thrust

B1 3 6 E/L DB Reverse to Forward Lunge

B2 3 12 Banded DB Swing

DB Hamstring Curl
C1 3 12
Alternative: Banded Lying Hamstring Curl

C2 3 12 DB Reverse Frog Pump Variation

D1 3 25 E/L Banded Standing Kickback

D2 3 25 E/L Banded Side Abduction

11
 DAY 5

UPPER BODY
+ CORE FINISHER
THE WORKOUT

SET SETS REPS/TIME EXERCISE

A1 3 10 Shoulder Taps - Downward Dog

A2 3 10 Bear Burpee

B1 3 10 DB Seated 1¼ Shoulder Press

B2 3 10 DB Around the World - Reverse Crunch

C1 3 10 DB Underhand Row - Rear Delt Fly

C2 3 10 DB Bicep Curl - Hammer Curl

C3 3 10 DB 3 Ways

D1 3 30:10 Spider Plank (Alternating Knees)

D2 3 30:10 Alternating Knee Crunch Up

D3 3 30:10 Leg Raise - Hip Raise

12
 DAY 6

FULL BODY
STRENGTH (CIRCUIT)
THE WORKOUT

SET SETS TIME EXERCISE

A1 4 40:10 DB Static Squat to Alternating Rear Lunge - Thruster

A2 4 40:10 DB Single Arm Snatch to Single Arm Overhead Squat

A3 4 40:10 DB Renegade Row - Jacks

B1 4 40:10 DB RDL to Upright Row

B2 4 40:10 DB Alternating Forward Lunge - Lateral Raise

DB Single Leg RDL - DB Row

B3 4 40:10 Alternative: DB B Stance RDL to Row

B4 4 40:10 DB Squat Hold - Hammer Curl - Front Raise

13