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Fit queen PDF

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Fit Queen Challenge workout schedule anitaherbert.com before you start 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! Please download a photo collage app to compare your start images with your final and/or halfway images. I like to use "Layout". 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 people on the same journey as you! M a k e s u r e y o u t a g m e Please download the vimeo app s o I s e e I have included links to Vimeo albums with video y o u r p o s t s ! examples of your workouts to assist you. You can find the Vimeo links under each days' workout. I would love to follow your journey on Instagram and Facebook; please use the tags: @anita_herbert @fitqueen_army #teamanitaherbert #fitqueenchallenge We are here to support and guide you 100% through this challenge, so if you have any questions, you can email me at [email protected] reference table These numbers and letters represent which exercises Set Numbers go together in any one set. For example, A1 & A2 (A1, A2, A3 ETC.) should be 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 of times through (e.g 3 times) before Sets moving onto set B (B1 & B2). Sets with the same letters (eg A1 & A2) are called SUPERSETS (SS). Move quickly from one exercise to the other without taking a break. The amount of times you complete each specific Reps exercise. For example, you may be asked to do 12 Squats. Abbreviations Explanation BB Barbell DB Dumbbell KB Kettlebell E/W Each Way E/L Each Leg E/A Each Arm weekly overview Week 1 + 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Shoulders, Legs & Legs & Full Body Back & Abs Chest & Arms & Abs Rest Glutes Glutes (Optional) Glutes Week 3 + 4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Legs & Shoulders Back & Legs & Full Body Abs & Arms Rest Glutes & Abs Glutes Glutes (Optional) Week 5 + 6 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Legs & Back & Shoulders Legs & Full Body Abs & Glutes Rest Glutes Triceps & Biceps Glutes (Optional) Week 1 + 2 Gym workout M o n d a y Legs & Glutes https://vimeo.com/album/5822966 video demonstrations Set Sets Reps Exercise A1 3 15 DB Goblet Squats A2 3 10 E/W Banded Side Squat Walk B1 4 10 Smith Machine Squats 1 & ½ Lunge to Curtsy B2 4 10 E/L (Smith machine and band are advanced options) C1 3 10 BB Hip Thrust C2 3 10 E/L Jumping Lunges (variation) D1 3 10 DB Frog Pump D2 3 10 E/L Banded Single Leg Hip Thrust D3 3 10 Seated Hip Abduction T u e s d a y Back + Abs https://vimeo.com/album/5825388 video demonstrations Set Sets Reps Exercise A1 3 10 Wide Grip Pull Ups (assisted) Close Grip Inverted Rows (this movement is challenging, you A2 3 10 may do 10 pushups as an alternative) B1 3 10 Wide Grip Pulldown with Partial Reps B2 3 10 E/A Wide Grip Single Side Pulldown C1 4 12 Cable Reverse Grip Row C2 4 12 Cable Kayak Row Variation D1 4 10 E/A DB Bent Over Row Variation D2 4 10 E/A Cable Seated Single Arm Rear Delt Fly Abs Complete as a circuit. Aim for 2 - 3 rounds of the circuit. Set Sets Reps Exercise A1 3 20 E/L Hanging Leg Raise, Knee Side to Side A2 3 20 E/L Hanging Leg Raise Straight Leg, Pause on Top A3 3 20 DB Hanging Leg Raise A4 3 20 Hanging Leg Raise, Bent Knee to Straight Leg A5 3 20 E/L Hanging Leg Raise Variation W e d n e s d a y Shoulders, Chest https://vimeo.com/album/5842665 & Glute video Isolation demonstrations Set Sets Reps Exercise A1 4 12 DB Seated Shoulder Press A2 4 12 E/A DB Side Lateral Raise, Palms Down to Palms Forward B1 3 12 E/A DB Incline Chest Press Variation B2 3 12 DB Shoulder Press with Static Hold Variation C1 4 10 E/A DB Upright Row Variation C2 4 6 E/A DB Seated Side Lateral Variation D1 4 10 DB Rear Delt Fly to Front Raise D2 4 10 Up & Down Plank BOOTY BURNER Complete as a circuit, 3 times through. Set Sets Reps Exercise A1 3 20 Frog Stance Hip Thrusts A2 3 20 E/L Banded Standing Kicks A3 3 10 E/W Banded Side Squat Walk A4 3 10 Banded Squat Jumps T h u r s d a y Arms & Abs https://vimeo.com/album/5844535 video demonstrations Set Sets Reps Exercise A1 4 10 Biceps Curl with Plate A2 4 10 Overhead Tricep Extension with Plate B1 4 10 E/A Bicep to Hammer Curl B2 4 10 Cable Tricep Pushdown C1 3 10 E/A Alternating Bicep Curl C2 3 10 E/A Bent Over Tricep Extension D1 3 8 E/A Single Arm Bicep Curl with Static Hold D2 3 8 E/A Single Arm overhead Tricep Extension D3 3 8 E/A Tricep Pushdown (until failure) ABS CIRCUIT Complete as a circuit, aim for 3 rounds. Set Sets Reps Exercise A1 3 20 DB Sit Ups A2 3 20 Russian Twist A3 3 20 E/S One Leg DB Cross Crunch A4 3 20 DB V Crunch A5 3 20 E/S DB SIde Plank Reach Through A6 3 20 E/S Side V Crunch Variation F r i d a y Hamstrings & Glutes https://vimeo.com/album/5933759 video demonstrations Set Sets Reps Exercise A1 3 15 DB Squat to Deadlift A2 3 15 KettleBell Swings B1 4 10 Smith Machine Sumo Squat Deadlift B2 4 10 DB Lying Hamstring Curl on bench Reverse Leg Press on Smith Machine C1 4 12 (watch my video to learn my special trick) C2 4 12 DB Deadlift with pulses D1 3 15 E/S Banded Weighted Side Walk D2 3 15 DB Sumo Squat to Jump

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