Fit Queen

Challenge
3.0

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 pp

to compare your start images with your final and/or halfway images.
I "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
on the same journey as you!

Makteagsumree Please download the imeo pp

you I see I have included links to Vimeo albums with video
so r posts! examples of your workouts to assist you.
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: # eam nita
# it ueen hallenge
 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
Sets
completed the specified amount of times through (e.g
3 times) before moving onto set B (B1 & B2).

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 Dum ell
E/W Each Way

E/L Each Leg

E/ Each

DS Drop Set (start with a heavy weight, do as many reps as you can.
Next set, choose a lighter weight and do as many reps as
you can, repeating for the specified amount of sets
 weekly
overview
Week 1 + 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lean Legs + Abs + Lean Legs + Full Body

Upper Body Full Body Rest
Bubble Butt Bubble Butt Bubble Butt Hiit

Week 3 + 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lean Legs + Abs + Lean Legs + Full Body

Upper Body Full Body Rest
Bubble Butt Bubble Butt Bubble Butt Tabata

Week 5 + 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lean Legs + Abs + Lean Legs + Full Body

Upper Body Full Body Rest
Bubble Butt Bubble Butt Bubble Butt Hiit
Week 1 + 2
Gym workout
Monday LEAN LEGS
+ BUBBLE
BUTT
https://vimeo.com/showcase/6214279/

video
demonstrations
Set Sets Reps Exercise

A1 4 10 Cable Sumo Stance RDL Into Sumo Squat

A2 4 10 E/L Cable Elevated Reverse Lunge To Curtsy

B1 4 12 Bb Banded Hip Thrust (3 Pulses At The Top Of Each Rep)

B2 4 10 E/L Banded Single Leg Hip Thrust

C1 4 10 E/L

C2 4 10 DB Sumo Squat

C2 4 10 Squat Jumps

D1 3 20 Banded Reverse Hyperextension

D2 3 20 Banded Diagonal Walk

Tuesday Upper
https://vimeo.com/showcase/6214308/
BODY
video
demonstrations
Set Sets Reps Exercise

A1 4 10 Cable Seated Row

A2 4 10 E/A DB Half Kneeling Single Arm Shoulder Press

B1 4 10 Smith Machine Bent Over Row

B2 4 10 E/A DB Seated Shoulder Press

B3 4 12 DB Y Press

C1 4 10 Wide Grip Pull Down With Partial Rep

C2 4 10 Under Grip High Cable Row

C3 4 10 DB Lateral Raise 1 And Half’s

D1 3 10 Cable Straight Arm Lat Pulldown

D2 3 10 Cable Face Pulls

D3 3 20 Shoulder Taps
Wednesday
https://vimeo.com/showcase/6214312/
abs+
BUBBLE
video
demonstrations BUTT
We are using lighter weight with higher rep ranges. Isolating, shaping those glutes.

Set Sets Reps/TIME Exercise

A1 3 20 Banded Lateral Walk

A2 3 10 E/L Banded Squat To Side Kick

A3 3 10 Banded Squat Hold Abduction Into Jump

B1 3 20 BB Glute Bridge W 3 Abductions

B2 3 12 E/L Heel Elevated Single Leg Glute Bridge

C1 3 20 DB Frog Stance Pump

C2 3 15 E/L Cable Kick Back Variation

C3 3 15 E/L Cable Hip Abduction

E1 4 30:10 Banded Leg Raise With Abduction

E2 4 30:10 Banded Lying Flutter Kicks

E3 4 30:10 Banded Bicycle Crunches

E4 4 30:10
Thursday FULL
https://vimeo.com/showcase/6214316/
BODY
video
demonstrations
Set Sets Reps Exercise

A1 3 10 E/S DB Single Arm Snatch

A2 3 12 E/A DB Bent Over Tricep Extension

A3 3 12 DB Narrow Bicep Curl

A4 3 10 Half Burpees

B1 4 10 BB Skull Crusher

B2 4 10 BB Bicep Curl

B3 4 10 Incline Push Up

B4 4 10 Plyo Step Ups

C1 3 15 DB Sumo Squat Into Upright Row

C1 3 20 Cable Tricep Pushdown (Light Weight, Fast)

C2 3 Until Failure Tricep Dips

Friday LEAN LEGS
+ BUBBLE
https://vimeo.com/showcase/6214320/
BUTT
video
demonstrations
Set Sets Reps Exercise

A1 4 10 E/L DB Bulgarian Lunges

A2 4 10 E/L Bulgarian Hops

B1 4 12 BB Squats

B2 4 10 E/L DB Alternating Curtsy Lunges

C1 4 15 Leg Press Narrow Stance (Quad Focused)

C2 4 10 E/L BB Elevated Lunges

C3 4 12 Alternating Lunge Drop

D1 4 10 E/L Single Leg Side Press (Glute Focused)

D2 4 10 +10+10 Calf Raises (Toes Straight, Toes In, Toes Out)

E1 3 20 Cable Goblet Squats

E2 3 15 Cable Sumo Squat To Jump

Saturday
https://vimeo.com/showcase/6214332/
FULL
BODY
video
demonstrations HIIT
Rest 90 sec between rounds.

Set Sets TIME Exercise

A1 4 40:10 DB Shoulder Press

A2 4 40:10 DB Renegade Rows

A3 4 40:10 KB Swings

A4 4 40:10 KB Double Pulse Sumo Squat Jumps

A5 4 40:10 Mountain Climbers

A6 4 40:10 DB Leg Raise + Crunch Variation

A7 4 40:10 Burpee To Plank Walk

Sunday Rest Day

Week 3 + 4
Gym workout
Monday LEAN LEGS
+ BUBBLE
BUTT
https://vimeo.com/showcase/6214338/

video
demonstrations
Set Sets Reps Exercise

A1 4 12 BB Sumo Squat (Pause)

A2 4 10

Smith Machine Elevated Reverse Lunge Into Curtsy

B1 4 12 E/L
(Can Use BB)

B2 4 12 Smith Machine Good Morning (Can Use BB)

B3 4 10 E/W Banded Squat Hold Abductions Into Jump

D1 3 12 Smith Machine Hip Thrust (Can Use BB)

D2 3 10 E/L KB B Stance Squats

D3 3 10 KB Double Swings

Seated Hamstring Curl Machine

E1 3 20
(Can Use Band If No Machine)

E2 3 10 BB Walking Lunges (Long Steps)

Tuesday Upper
https://vimeo.com/showcase/6214348/

video BODY
demonstrations
Set Sets Reps Exercise

A1 4 12 Band Assisted Pullups (Wide Grip)

A2 4 12 DB Bent Over Row Variation

B1 4 12 Reverse Grip Lat Pull Down

B2 4 12 E/A DB Bicep Hammer Curl

C1 4 12 Close Grip Cable Lat Pull Down

C2 4 12 Seated Cable Row To Bicep Curl

D1 4 12 Cable Kayak Row Variation

D2 4 12 Cable Rope Overhead Tricep Extension

D3 4 12 E/A DB Alternating Bicep Curls

E1 3 10 DB Renegade Row

E2 3 15 E/A Single Arm High Cable Curl

E3 3 15 E/A Cable Single Arm Tricep Pushdown

Wednesday
https://vimeo.com/showcase/6214356/
abs+
BUBBLE
video
demonstrations BUTT
We are using lighter weight with higher rep ranges. Isolating, shaping those glutes.

Set Sets Reps/TIME Exercise

Banded Hip Thrust W Abduction On Leg Extension Machine

A1 3 20
(Can Use BB Or Smith)

A2 3 20 Banded Diagonal Walk

B1 3 20 Reverse Leg Press On Smith Machine

B2 3 20 Banded Heel Elevated Hip Thrust

B3 3 15 E/L Banded Kick Back

C1 3 15 E/L Glute Step Down On Assisted Pull Up

C2 3 15 Squat Jumps

D1 3 40:10 Hanging Flutter Kicks

D2 3 40:10 Hanging Leg Raise W Band Abduction

D3 3 40:10 Hanging Leg Raise Variations

D4 3 40:10 Hanging Knee Raise Side To Side

Thursday FULL
https://vimeo.com/showcase/6214381/
BODY
video
demonstrations
Set Sets Reps Exercise

Smith Machine Shoulder Press (Can be seated, but try

A1 4 12
kneeling also, I like it a lot)

A2 4 12 DB Surrenders

A3 4 12 DB Chest Fly Variation

B1 3 12 DB Seated Lateral Raise Variation

B2 3 12 DB Chest Press

B3 3 10 E/S DB Side Lunge To Front Raise

C1 4 12

C2 4 10 DB 6 Ways

C3 4 20 Commandos

D1 3 15 E/S Cable Lateral Raise

D2 3 20 DB Squat To Curl Press

D3 3 20 DB Sit Ups
Friday LEAN LEGS
+ BUBBLE
https://vimeo.com/showcase/6214396/
BUTT
video
demonstrations
Set Sets Reps Exercise

A1 4 10 BB Squats

A2 4 10 DB Goblet Squat Variation (Side Step, Heel Elevated)

B1 4 10 Smith Machine Hip Thrusts (Pause On Top) (Can Use BB)

B2 4 10 E/L DB Step Up And Knee Drive

C1 4 10 Leg Press (High Feet Wide Stance)

C2 4 10 E/L Single Leg Leg Press

C3 4 10 Squat Jumps

D1 4 15 Cable Kick Back Variation

D2 4 10 Cable Hip Abduction W Plate

E2 3 20 Leg Extension

E3 3 10 + 10 + 10 Calf Raises (Toes Straight, Toes In, Toes Out)

Saturday
https://vimeo.com/showcase/6214405/
FULL
BODY
video
demonstrations Tabata
Set Sets TIME Exercise

A1 8 20:10 Burpee Into Walking Plank

B1 8 20:10 High Knees

C1 8 20:10 High Plank Elbow To Knee Crunch

D1 8 20:10 Mountain Climbers

E1 8 20:10 Surrender Squat Jumps

Sunday Rest Day

Week 5 + 6
Gym workout
Monday LEAN LEGS
+ BUBBLE
BUTT
https://vimeo.com/showcase/6214408/

video
demonstrations
Set Sets Reps/time Exercise

A1 3 20 Banded Good Mornings (Loop Bands)

A2 3 20 Band Resisted Jump To Backward Walk

B1 4 10 Smith Machine Good Morning

B2 4 15 DB Sumo Squat Pulses

C1 4 12 Smith Machine B Stance Squat

C2 4 20 DB Walking Lunges To Curtsy Combo

D1 4 10 Cable Rdl To Squat

D2 4 10 Cable Squat To Jump

E1 3 20 Prisoner Hyperextension (Glute Focused)

E2 3 20 Seated Abductor
Tuesday upper
https://vimeo.com/showcase/6216633/
BODY
video
demonstrations
Set Sets Reps/TIME Exercise

A1 4 12 Smith Machine Shoulder Press

A2 4 12 DB Half Kneeling Single Arm Shoulder Press

A3 4 12 DB Tricep Kickback

B1 4 12 DB Seated Lateral Raise

B2 3 12 DB Seated Front + Side Raise W Static Hold Variation

B3 4 12 Cable Tricep Pushdown

C1 4 10 Cable Upright Row

C2 4 10 E/A DB Front Raise Variations

C3 4 10 DB Skull Crusher

D1 3 40:10 Commandos

D2 3 40:10 Tricep Pushup (On Knees)

Wednesday
https://vimeo.co /showcase/6216648/
abs+
BUBBLE
video
demonstrations BUTT
Set Sets Reps/time Exercise

A1 3 20 Banded Side Squat Walk

A2 3 20 Banded Seated Abduction

A2 3 10 E/L Banded Side Kicks

B1 4 12 BB Glute Bridge W 3 Abductions

B2 4 15 E/L Banded Single Leg Glute Bridge

C1 4 15 Cable Pull Through

C2 4 15 E/L Cable Hamstring Curl To Kickback

D1 4 20 DB Frog Stance Pump

D2 4 20 DB V Crunch

E1 4 20 DB Russian Twist

E2 4 20 DB Side Plank Reach Through

E3 4 20 DB Sit Up
Thursday FULL
https://vimeo.com/showcase/6216656/

video
BODY
demonstrations
Set Sets Reps Exercise

A1 4 10 Band Assisted Pull Up

A2 4 10 BB Bent Over Rows

A3 4 10 DB Sumo Squat To Bicep Curl

A4 4 10 Surrender Jumps

B1 4 12 E/S DB Single Arm Bent Over Row

B2 4 12 Cable Squat Row

B3 4 12 DB Alternating Hammer Curl

B4 4 12 Incline Push Ups

C1 3 10 Cable Straight Arm Pulldown

C2 3 15 E/S DB Bent Over Reverse Fly

C3 3 15 E/L Plyo Step Up

Friday LEAN LEGS
+ BUBBLE
https://vimeo.com/showcase/6216660/
BUTT
video
demonstrations
Set Sets Reps Exercise

A1 4 15 DB Goblet Squats (Heel Elevated)

A2 4 10 E/L Smith Machine Side Step Up

B1 4 15 Leg Press (Narrow Stance)

B2 4 10 Smith Machine Hip Thrust (Can Use BB)

B3 4 10 Banded Monster Walk

C1 4 10 E/L Smith Machine Elevated Reverse Lunge To Curtsy

C2 4 10 DB Sumo Squat To Side Lunge

C3 4 10 In And Out Jumps

D1 3 20 Cable Goblet Squats

D2 3 12 Cable Walk

D3 3 12 E/L Alternating Lunge Drops

Saturday
https://vimeo.com/showcase/6216671/
FULL
BODY
video
demonstrations HIIT
Set Sets TIME Exercise

A1 3 30:10 High Knees

A2 3 30:10 Burpees

A3 3 30:10 Commandos

B1 3 30:10 Squat Jumps

B2 3 30:10 Push Up

B3 3 30:10 DB Frog Stance Pump

B4 3 30:10 DB V Crunch

B5 3 30:10 Mountain Climber

Sunday Rest Day

 weekly
overview
Week 1 + 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lean Legs + Abs + Lean Legs + Full Body

Upper Body Full Body Rest
Bubble Butt Bubble Butt Bubble Butt Hiit

Week 3 + 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lean Legs + Abs + Lean Legs + Full Body

Upper Body Full Body Rest
Bubble Butt Bubble Butt Bubble Butt Tabata

Week 5 + 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lean Legs + Abs + Lean Legs + Full Body

Upper Body Full Body Rest
Bubble Butt Bubble Butt Bubble Butt Hiit
Week 1 + 2
Home workout
Monday LEAN LEGS
+ BUBBLE
https://vimeo.com/showcase/6216704/
BUTT
video
demonstrations
Set Sets Reps Exercise

A1 4 10 DB RDL Into

A2 4 10 E/L DB Reverse Lunge To Curtsy

B1 4 12 DB Banded Squat And Alternating Kick

B2 4 10 E/L Banded Single Leg Hip Thrust

C1 4 12 DB Surrenders

C2 4 10 DB Sumo Squat

C3 4 10 Squat Jumps

D1 3 20 Banded Reverse Hyperextension

D2 3 20 Banded Diagonal Walk

Tuesday Upper
https://vimeo.com/showcase/6216715/

video
BODY
demonstrations
Set Sets Reps Exercise

A1 4 10 DB Bicep Curl

A2 4 10 E/A DB Half Kneeling Single Arm Shoulder Press

B1 4 10 DB Bent Over Row

B2 4 10 DB Seated Shoulder Press

B3 4 10 DB Y Press

C1 4 10 DB Reverse Fly

C2 4 10 DB Around The Worlds

C3 4 10 DB Lateral Raise 1 And Half’s

D1 3 10 Push Ups

D2 3 10 Chest Press

D3 3 10 E/A Shoulder Taps

Wednesday
https://vimeo.com/showcase/6216726/
abs+
BUBBLE
video
demonstrations BUTT

Set Sets Reps/TIME Exercise

A1 3 20 Banded Lateral Walk

A2 3 10 E/L Banded Squat To Side Kick

A3 3 10 Banded Squat Hold Abduction Into Jump

B1 3 20 Banded Glute Bridge W 3 Abductions

B2 3 12 E/L Heel Elevated Single Leg Glute Bridge

C1 3 20 Db Frog Stance Pump

C2 3 15 E/L Banded Kick Back Variation

C3 3 15 E/L Banded Seated Hip Abduction

E1 4 30:10 Banded Leg Raise With Abduction

E2 4 30:10 Banded Lying Flutter Kicks

E3 4 30:10 Banded Bicycle Crunches

E4 4 30:10
Thursday FULL
https://vimeo.com/showcase/6216737/
BODY
video
demonstrations
Set Sets Reps Exercise

A1 3 10 E/A DB Single Arm Stanch

A2 3 12 E/A DB Bent Over Tricep Extension

A3 3 12 DB Narrow Bicep Curl

A4 3 10 Half Burpees Into Plank Walk

B1 4 10 DB Skull Crusher

B2 4 12 E/A DB Front Raise

B3 4 10 Incline Push Up

B4 4 10 E/L Step Ups

C1 3 15 DB Sumo Squat Into Bicep Curl

C2 3 10 Tricep Pushups

C3 3 Until Failure Tricep Dips

Friday LEAN LEGS
+ BUBBLE
https://vimeo.com/showcase/6216746/
BUTT
video
demonstrations
Set Sets Reps Exercise

A1 4 10 E/L DB Step Ups

A2 4 10 E/L Bulgarian Hops

B1 4 12 DB Goblet Squats

B2 4 10 steps DB Walking To Curtsy Lunge

C1 4 15 DB Sumo Tempo Squat 4-3-1

C2 4 10 E/L

C3 4 10 E/L Alternating Lunge Drop

D1 4 10 E/L DB Curtsy Lunge

D2 4 10 +10+10 Calf Raises (Toes Straight, Toes In, Toes Out)

E1 3 20 Goblet Squats

E2 3 15 Squat Jump
Saturday
https://vimeo.com/showcase/6216755/
FULL
BODY
video
demonstrations HIIT
Rest 90 seconds between rounds.

Set Sets Time Exercise

A1 4 40:10 DB Shoulder Press

A2 4 40:10 DB Renegade Rows

A3 4 40:10 DB Swings

A4 4 40:10 DB Double Pulse Sumo Squat Jumps

A5 4 40:10 Mountain Climbers

A6 4 40:10 DB Leg Raise With Crunch Variation

A7 4 40:10 Burpee To Plank Walk

Sunday Rest Day

Week 3 + 4
Home workout
Monday LEAN LEGS
+ BUBBLE
BUTT
https://vimeo.com/showcase/6216759/

video
demonstrations
Set Sets Reps Exercise

A1 4 12 DB Sumo Squat (Pause)

A2 4 10

B1 4 12 E/L DB Elevated Reverse Lunge Into Curtsy

B2 4 12 Banded Good Mornings

B3 4 10 Banded Squat Hold Abductions Into Jump

D1 3 12 DB Heel Elevated Hip Thrust

D2 3 10 E/L DB B Stance Squats

D3 3 10 DB Swings

E1 3 20 Lying Hamstring Curl

E2 3 10 E/L DB Walking Lunges To Curtsy

Tuesday upper
https://vimeo.com/showcase/6216771/

video
BODY
demonstrations
Set Sets Reps Exercise

A1 4 12 DB Front Raise Variations

A2 4 12 DB Bent Over Row Variation

B1 4 12 DB 3 Ways

B2 4 12 E/A DB Alternating Hammer Curl

C1 4 12 DB Y Press

C2 4 12 DB Bent Over Reverse Flys

D1 4 12 DB Skull Crushers

D2 4 12 DB Around The World

D3 4 12 DB Alternating Bicep Curls

E1 3 10 DB Renegade Row

E2 3 15 E/S DB Single Arm Hammer Curl

E3 3 15 E/S DB Single Arm Tricep Kickback

Wednesday
https://vimeo.com/showcase/6216788/
abs+
BUBBLE
video
demonstrations BUTT
We are using lighter weight with higher rep ranges. Isolating, shaping those glutes.

Set Sets Reps/time Exercise

A1 3 20 Banded Seated Hip Abduction

A2 3 20 Banded Diagonal Walk

B1 3 20 Banded Goblet Squats

B2 3 20 Banded Heel Elevated Hip Thrust

B3 3 15 E/L Banded Kick Back

C1 3 15 E/L Step Ups

C2 3 15 In And Out Jumps

D1 3 40:10 Side To Side Leg Raises

D2 3 40:10 E/S Side Plank

D3 3 40:10 Bicycles

D4 3 40:10 Reverse Crunch

Thursday FULL
https://vimeo.com/showcase/6216795/
BODy
video
demonstrations
Set Sets Reps Exercise

A1 4 12 DB Seated Shoulder Press

A2 4 12 DB Surrenders

A3 4 12 DB Chest Flyes Variation

B1 3 12 DB Seated Lateral Raise Variation

B2 3 12 DB Chest Press

B3 3 10 E/S DB Side Lunge To Front Raise

C1 4 12

C2 4 10 DB 6 Ways

C3 4 20 Commandos

D1 3 15 Burpees

D2 3 20 DB Squat To Press

D3 3 20 DB Sit Ups
Friday LEAN LEGS
+ BUBBLE
https://vimeo.com/showcase/6216797/
BUTT
video
demonstrations
Set Sets Reps Exercise

A1 4 10 D Sumo Squats

A2 4 10 DB Goblet Squat Variation (Side Step, Heel Elevated)

B1 4 10 Heel Elevated Single Leg Hip Thrust

B2 4 10 E/L DB Step Up And Knee Drive

C1 4 10 DB Sumo Squat To Jump

C2 4 10 E/L Glute Bridge Pulses

C3 4 10 In And Out Jumps

D1 4 15 Banded Kick Back Variation

D2 4 10 Banded Hip Abduction

E2 3 20 DB To Curtsy

E3 3 10 + 10 + 10 Calf Raises (Toes Straight, Toes In, Toes Out)

Saturday
https://vimeo.com/showcase/6216817/
FULL
BODY
video
demonstrations tabata
Set Sets time Exercise

A1 8 20:10 Burpee Into Walking Plank

B1 8 20:10 High Knees

C1 8 20:10 High Plank Elbow To Knee Crunch

D1 8 20:10 Mountain Climbers

E1 8 20:10 Surrender Squat Jumps

Sunday Rest Day

Week 5 + 6
Home workout
Monday LEAN LEGS
+ BUBBLE
BUTT
https://vimeo.com/showcase/6216821/

video
demonstrations
Set Sets Reps/Time Exercise

A1 3 12 Banded Good Mornings (Loop Bands)

A2 3 10 Band Resisted Jump To Backward Walk

B1 4 12 DB Sumo Squat

B2 4 12 DB Sumo Squat To Jump

C1 4 12

C2 4 10 E/L Jumping Lunges

D1 4 10 DB RDL

D2 4 10 Squat Jump

E1 3 20 Banded Reverse Hyperextension

E2 3 20 Banded Seated Abduction

Tuesday upper
https://vimeo.com/showcase/6216830/

video
BODY
demonstrations
Set Sets Reps/TIME Exercise

A1 4 12 DB Bicep Curl

A2 4 12 DB Kneeling Single Arm Shoulder Press

A3 4 12 DB Tricep Kickback

B1 4 12 DB Seated Lateral Raise

B2 3 12 DB Seated Front + Side Raise W Static Hold Variation

B3 4 12 DB Bent Over Tricep Extension

C1 4 10 DB Upright Row To Front Raise

C2 4 10 DB Front Raise Variations

C3 4 10 DB Skull Crusher

D1 3 40:10 Commandos

D2 3 40:10 Tricep Pushup (On Knees)

Wednesday
https://vimeo.com/showcase/6216836/
abs+
BUBBLE
video
demonstrations BUTT

Set Sets Reps/time Exercise

A1 3 20 Banded Side Squat Walk

A2 3 20 Banded Seated Abduction

A2 3 10 E/L Banded Side Kicks

B1 4 12 Glute Bridge W Pulses

B2 4 15 E/L Banded Single Leg Glute Bridge

C1 4 15

C2 4 15 E/L Jumping Lunge Variation

D1 4 20 DB Frog Stance Pump

D2 4 20 DB V Crunch

E1 4 20 DB Russian Twist

E2 4 20 DB Side Plank Reach Through

E3 4 20 DB Sit Up
Thursday FULL
https://vimeo.com/showcase/6216840/

video
BODY
demonstrations

Set Sets Reps Exercise

A1 4 10 DB Squat Curl Press

A2 4 10 DB Bent Over Rows

A3 4 10 DB Sumo Squat To Bicep Curl

A4 4 10 Surrender Squat Jumps

B1 4 12 E/S DB Single Arm Bent Over Row

B2 4 12 DB Squat

B3 4 12 DB Alternating Hammer Curl

B4 4 12 Incline Push Ups

C1 3 10 DB Chest Press

C2 3 15 E/S DB Bent Over Reverse Fly

C3 3 15 E/L Plyo Step Up

Friday LEAN LEGS
+ BUBBLE
https://vimeo.com/showcase/6216853/
BUTT
video
demonstrations
Set Sets Reps Exercise

A1 4 15 DB Goblet Squat (Pulses)

A2 4 10 E/L DB Sumo Squat To Side Lunge

B1 4 15 DB Banded Goblet Squat

B2 4 10 Banded Heel Elevated Hip Thrust

B3 4 10 Banded Monster Walk

C1 4 10 E/L Reverse Lunge To Kick

C2 4 10 DB Sumo Squat

C3 4 10 In And Out Squats

D1 3 20 DB Snatch

D2 3 12 Banded Kick Back Variation

D3 3 12 E/L Alternating Lunge Drops

Saturday
https://vimeo.com/showcase/6216861/
FULL
BODY
video
demonstrations HIIT
Set Sets TIME Exercise

A1 3 30:10 High Knees

A2 3 30:10 Burpees

A3 3 30:10 Commandos

B1 3 30:10 Squat Jumps

B2 3 30:10 Push Up

B3 3 30:10 DB Frog Stance Pump

B4 3 30:10 DB V Crunch

B5 3 30:10 Mountain Climber

Sunday Rest Day