TOP TIPS

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TOP TIPS
I’ve pulled together TWENTY-ONE of my best holiday secrets to get you through this
season guilt-free and looking FitQueen FABULOUS for New Year’s!

1. EAT BEFORE YOU LEAVE

Making sure you eat a nutritious meal full of protein and veggies before you leave is a
great way to keep from overeating if you go out to restaurants. If you go out hungry, the
chances are MUCH higher that you’ll order something unhealthy off of a menu! Plus, if
you make your own food, you know exactly what goodies go into it.

2. AVOID SKIPPING MEALS

Remember how I said in No. 1 that if you go out to restaurants hungry, you’re more likely
to order something unhealthy? This carries if you skip meals! Don’t let yourself get too
hungry so you don’t make poor nutrition choices.

3. HIIT TRAINING
Doing high-intensity workouts is a great way to burn calories fast! These short, intense
workouts maximize burn and make sure you get the most out of your minutes.

4. LET YOURSELF ENJOY THE CHANGE

No, you aren’t pushing it in an intense Challenge -- and that’s okay! Try not to adopt an
"all or nothing" approach. You’re allowed to back off of the intensity a bit to enjoy other
aspects of fitness, like mental balance and wellbeing. You don't have to be "perfect"
with your training and nutrition. But you also don't want to throw it completely out the
window!

5. PUT EXERCISE IN YOUR CALENDAR

A great way to make sure you never miss your workouts is to schedule them! Decide on a
time and stick to it. You can even invite a friend or loved one to hold you accountable!

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6. FIND BALANCE
Don’t deprive yourself of the things you love most about this season! At this time of
year, you can have your cake and eat it too. Enjoy your festive season and celebrate
with family and friends, but keep a moderate workout schedule and make healthy meal
choices. You can have both!

7. LIVE BY THE 80/20 RULE

The 80/20 Rule is a great way to stay on track: aim for 80% of your diet coming from
clean, nutrient dense whole foods, while the other 20% can be made up of treats that
you enjoy. This way, you can have the best of both worlds!

8. SET REALISTIC GOALS

No PR’s, Queens! Be kind to yourself and set realistic goals. This could mean just aiming
for four workouts per week or using a slightly higher weight. If you ask too much of
yourself, you may leave yourself feeling defeated. It is not the time of year to be setting
personal records -- it’s the time to relax and have fun!

9. EXERCISE IN THE AM
When possible, get your workout in before the sun comes up! Get it done so you can
carry on with your day without interruption.

10. TRY HEALTHIER RECIPES

Utilize the recipes I gave you in the Fit in 30 Recipes Book! Choosing healthy alternatives
to family favorites is a great way to enjoy the season without giving in to calorie dense
meals!

11. BRING HEALTHY DISHES TO THE PARTY

Getting together with family and friends? Worried you might not have healthy choices?
The solution is simple: take them with you! Pack up your favorite nutritious meal and
bring it along. Your loved ones will enjoy them too!

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12. DON’T ASSOCIATE REWARD WITH FOOD
Using food as a "reward" is a dangerous habit. Food should only be used to provide
fuel for your body, and should always be enjoyed! Rewarding yourself with meals is an
easy way to over eat.

13. HOLD YOURSELF ACCOUNTABLE

Get a training buddy, food diaries, or whatever you need to track your progress and
hold yourself to your healthy lifestyle! These are great ways to make sure you don't fall
off the bandwagon.

14. WATCH YOUR PORTIONS

Eat half a cookie now, half another day! Don't fall into the trap of a scarcity mindset
regarding food. Food will always be there! Have half now, and half later.

15. BE AWARE OF YOUR LIQUID CALORIES

Some cocktails can have 600 calories or more thanks to all their syrups and sugars.
Having a few of these can quickly double your daily calorie total (or more!). Be mindful
of your liquid intake. There are low cal alternatives you could have, like vodka, lime, and
soda.

16. BE ACTIVE
Incidental activity is a great way to stay in shape over the festive season. Get outside!
Go for a walk, take the stairs instead of the elevator, go to the park -- no matter what it
is, get that body moving!

17. DON’T SKIP YOUR WORKOUTS

One skipped workout can easily turn into more -- so the key here is to maintain
consistency. You'll feel so much better for it! Think of the endorphins and energy you
have, and how great you feel after a workout.

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18. DRINK A LOT OF WATER
Many of us don't drink anywhere near enough water! Water is crucial for your health,
and it's a great way to keep hunger at bay. Make sure you load up on H20 whenever
you can!

19. SET YOUR GOALS FOR 2021 NOW

Having clear, defined goals is a wonderful way to stay on track. What do you want to
achieve in 2021? Why? How will you feel when you get there? Now is the time to be
mindful of what's important to you and what you want to achieve in the coming twelve
months.

20. MAKE EXERCISE A FAMILY ACTIVITY

This one is a no-brainer! Involving your family in exercise not only makes everyone
healthier, but it's fun too. Exercising together is an enjoyable quality time that you can
spend with your family.

21. LITTLE EFFORT IS BETTER THAN NO EFFORT

Finally, this is key! Remember that two workouts a week is better than none. Find balance
and do YOUR best!

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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!

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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.

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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

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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.

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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!

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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

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 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

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WORKOUTS
WEEK 2
 DAY 1

LOWER BODY +
GLUTES FINISHER
THE WORKOUT

SET SETS REPS EXERCISE

A1 3 8 E/L Side Step Up with Knee Drive

A2 3 12 DB Paused Front Squat

B1 3 10 DB Banded 1¼ Squats

B2 3 8 E/L DB Banded B Stance Squat to Side Kick

C1 3 10 E/L Banded DB B Stance RDL

C2 3 15 Banded DB Swing

120
10 Thrusts,
10 Pulses,
D1 1 Banded Glute Bridge Finisher
10 Abductors
Repeat x4 - No Rest

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 DAY 2

UPPER BODY
+ CORE FINISHER
THE WORKOUT

SET SETS REPS EXERCISE

A1 3 12 Banded Seated Row

A2 3 10 E/A Banded Alternating Pulldown

B1 3 12 E/A Banded Front Raise

B2 3 10 E/A Banded Leaning Lateral Raise

C1 3 10 E/A Alternating Bicep Curl with Hold

C2 3 6 E/S Push Up to Alternating Side Plank Opens

D1 4 12 E/S Opposite Knee to Toe Touch Crunch

D2 4 12 Knee to Tuck to V Up

D3 4 12 DB Straight Arm Sit Up

3
 DAY 3

FULL BODY HIIT

(TABATA)
THE WORKOUT

SET SETS TIME EXERCISE

A1 8 20:10 DB Skull Crusher - Leg Raise

Plyo Step Ups

B1 8 20:10
Alternative: Step Ups

C1 8 20:10 Incline Push Up - Jacks

D1 8 20:10 Sumo Squat Hold - Calf Raise - Narrow Squat Jump

DB Side Lunge - Overhead Press

E1 8 20:10
Alternative: DB Side Lunge

F1 8 20:10 Jumping Lunge

G1 8 20:10 Superman to Burpee

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 DAY 4

LOWER BODY
+ GLUTES FINISHER
THE WORKOUT

SET SETS REPS EXERCISE

A1 3 12 E/L Banded Squat Side Kick

A2 3 12 E/L Double Pulse Bulgarian Lunge (Glute Focused)

B1 3 12 E/L DB Side Lunge to Curtsy Lunge

B2 3 12 E/L DB B Stance Squat Pulses

C1 3 12 E/L DB Step Up - Rear Lunge

DB Skater Squat
C2 3 12 E/L
Alternative: DB Reverse Lunge

D1 2 20 Double Banded Glute Bridge with Abduction

D2 2 20 E/L Banded Kickbacks

5
 DAY 5

UPPER BODY
+ CORE FINISHER
THE WORKOUT

SET SETS REPS/TIME EXERCISE

A1 3 6 DB 6 Ways

A2 3 12 Banded Seated Face Pull

B1 3 12 E/A DB Single Arm Wide Stance Row

B2 3 12 Banded Rear Delt Fly

Banded Bear Single Arm Row

C1 3 8 E/A
Alternative: Banded Bear Single Arm Row Regression

C2 3 12 DB Chest Fly

C3 3 12 Tricep Dips

D1 3 30:10 Banded Bicycles

D2 3 30:10 Banded Leg Raise Abduction

6
 DAY 6

FULL BODY
STRENGTH (CIRCUIT)
THE WORKOUT

SET SETS REPS/TIME EXERCISE

A1 4 12 DB RDL to Squat Thruster

A2 4 10 E/S DB Rear Lunge Knee Drive - Bicep Curl

A3 4 10 E/S DB Side Lunge - Front Raise

A4 4 12 DB Swing

B1 2 45:15 Banded Glute Bridge - Banded Arm Row

B2 2 45:15 Banded Bear Row to Jacks

B3 2 45:15 DB Banded B Stance RDL to Single Arm Row

B4 2 45:15 Banded Overhead High Knees

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WORKOUTS
WEEK 3
 DAY 1

LOWER BODY +
GLUTES FINISHER
THE WORKOUT

SET SETS REPS EXERCISE

A1 4 12 E/L DB Banded Bulgarian

A2 4 12 E/L DB RDL into B Stance RDL

B1 4 12 Double Banded Sumo Squat - Alt Heel Raise

B2 4 12 Double Banded Hip Thrust with Abduction

C1 4 12 DB Pull Through

C2 4 8 E/L DB Reverse Lunge Pulses - High Knee

D1 3 30 Banded Frog Pump

Banded Clam with Hip Raise

D2 3 15 E/S
Alternative: Banded Clams

2
 DAY 2

UPPER BODY
+ CORE FINISHER
THE WORKOUT

SET SETS REPS/TIME EXERCISE

A1 3 12 E/A Banded Renegade Row

A2 3 12 Banded Superman Pull Down

B1 3 12 DB Kneeling Press

B2 3 12 DB Skull Crusher - Leg Raise

C1 3 12 DB Curl to Lateral Raise

C2 3 8 DB Front Raise - Alternating to Both

D1 3 30:10 Slider Mountain Climbers

D2 3 30:10 Spider Plank

D3 3 30:10 Alternating Knee Tuck to Straight Leg Raise

3
 DAY 3

FULL BODY HIIT

(TABATA)
THE WORKOUT

SET SETS TIME EXERCISE

A1 8 20:10 Banded Squat - Banded Punch Combo

Banded Bear Jack - Reach Combo

B1 8 20:10 Alternative: Banded Bear Jacks
Alternative: Banded Side Toe Taps

C1 8 20:10 Squat Hold - Singel Arm Upright Row

D1 8 20:10 DB Reverse Lunge with Lateral Raise - Side Lunge

E1 8 20:10 Bear Burpees

F1 8 20:10 DB Plank Jacks - Squat Hold Hammer Curl

G1 8 20:10 Alternating Jumping Lunge to Squat

4
 DAY 4

LOWER BODY
+ GLUTES FINISHER
THE WORKOUT

SET SETS REPS EXERCISE

A1 3 10 E/L DB Curtsy Lunge to Standing Abduction

A2 3 12 DB Good Morning to Squat Pulses

B1 3 10 DB Banded Sissy Squat

DB Cossack Squat
B2 3 12 E/L
Alternative: DB Alternating Side Lunge

C1 3 10 E/L DB Deficit Reverse Lunge

12 Banded Hamstring Curl Seated

C2 3
10/EL Alternative: Banded Single Leg Standing Hamstring Curl

D1 3 12 Banded Standing Thrust

D2 3 12 Explosive Forward Jump - Run Back

5
 DAY 5

UPPER BODY
+ CORE FINISHER
THE WORKOUT

SET SETS REPS/TIME EXERCISE

A1 3 12 DB Shoulder Press to Y Press

A2 3 12 DB Bent Over Row Combo

B1 3 12 DB 1½ Bicep Curl

B2 3 12 DB Lateral Raise - Slow Eccentric

B3 3 12 DB Around the World

DB Chest Press
C1 3 12
Alternative: DB Floor Press

C2 3 12 DB Chest Fly

D1 3 30:10 DB Plank Pull Through

D2 3 30:10 DB Side to Side Knee Tuck

6
 DAY 6

FULL BODY
STRENGTH (CIRCUIT)
THE WORKOUT

SET SETS TIME EXERCISE

Banded Push Up to Renegade Row

A1 4 40:10
Alternative: Banded Push Up on Knees to Row

A2 4 40:10 DB Forward Lunge - Lateral Raise

A3 4 40:10 DB Squat Hold Hammer Curl - Front Raise

B1 4 40:10 DB RDL to Upright Row

B2 4 40:10 DB Alternating Curtsy Lunge - Hammer Curl

B3 4 40:10 DB Swing

DB Single Leg RDL - Reverse Lunge

C1 4 40:10
Alternating: DB B Stance RDL - Reverse Lunge

C2 4 40:10 Bear Jacks

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GYM
WORKOUTS
WEEK 4
 DAY 1

LOWER BODY +
GLUTES FINISHER
THE WORKOUT

SET SETS REPS EXERCISE

A1 4 10 E/L DB Single Leg Hip Thrust

A2 4 10 E/L DB Bulgarian Split Squad - Band is optional.

B1 4 15 DB Banded Sissy Squat

B2 4 10 E/L DB FFE Pulse Split Squat

C1 4 8 Banded DB Sumo Squat to Sumo Good Morning

C2 4 8 E/L Banded Double Pulse Alternating Side Lunge

D1 2 30 Banded Glute Bridge

D2 2 8 E/S Banded 3 Point Taps

2
 DAY 2

UPPER BODY
+ CORE FINISHER
THE WORKOUT

SET SETS REPS/TIME EXERCISE

A1 3 12 Table Top Tricep Dips

A2 3 12 DB Overhead Tricep Extension

B1 3 8 E/A DB Alternating Lateral Raise - Static Hold

B2 3 8 DB Peekaboos to Shoulder Press

C1 3 8 E/A DB Alternating Hammer Curl - Static Hold

C2 3 8 E/A DB Hammer Curl to Cross Body Raise

D1 3 30:10 DB Chest Fly Alternating Leg Raise

D2 3 30:10 DB Overhead Hold - Flutter Kicks

3
 DAY 3

FULL BODY HIIT

(TABATA)
THE WORKOUT

SET SETS TIME EXERCISE

A1 8 20:10 Plank Jacks

B1 8 20:10 Narrow to Sumo Squat Jump

Bear Knee Tap - Burpee Combo

C1 8 20:10
ALTERNATIVE: Bear Hold to Squat Hold

D1 8 20:10 Crab Kicks

E1 8 20:10 Cross Climber

F1 8 20:10 Squat to Reverse Lunge to High Kick Combo

Reverse Burpees
G1 8 20:10
ALTERNATIVE: Jumping Jacks

4
 DAY 4

LOWER BODY
+ GLUTES FINISHER
THE WORKOUT

SET SETS REPS EXERCISE

A1 3 12 E/L Double Pulse Jumping Lunge

A2 3 12 DB Paused Sumo Squats

B1 3 6 E/L DB B Stance Pulse into Squat Hold

B2 3 12 E/L DB Reverse Lunge

C1 3 8 DB + Banded Hip Thrust

C2 3 8 E/L Side Step Up with Knee Drive

D1 3 20 DB Reverse Frog Pump Variation

D2 3 10 Alternating Reverse Frog

5
 DAY 5

UPPER BODY
+ CORE FINISHER
THE WORKOUT

SET SETS REPS/TIME EXERCISE

A1 3 12 DB Pullover

A2 3 10 E/A DB Alternating Lateral Raise

B1 3 12 DB Bent Over Row Combo

B2 3 12 Eccentric Push Up

C1 3 12 DB Bicep Curl to Shoulder Press

C2 3 12 DB Chest Press

D1 3 12 DB Bent Over Tricep Extension

D2 3 12 DB 3 Ways

E1 3 30:5 Bicycle Variation

E2 3 30:5 V Up Variation

6
 DAY 6

FULL BODY
STRENGTH (CIRCUIT)
THE WORKOUT

SET SETS REPS EXERCISE

A1 4 8 E/L DB Single Arm Press - Reverse Lunge

A2 4 12 Seated DB Curl to Neutral Grip Front Raise

A3 4 8 E/L DB Curtsy - Sumo RDL - Bent Over Row

A4 4 12 DB Squat - Lateral Raise

B1 4 12 DB Overhead Squat to Reverse Lunge

B2 4 12 DB Squat Hold - Bicep Curl - Plank Jacks

B3 4 8 E/S DB Single Arm Double Pulse Thruster

B4 4 8 E/L DB Side Step Swing