Fit queen

46 Pages·01.343 MB·English

by  Anita Herbert

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