This document provides a 6-week home workout guide for the Untamed Challenge. It includes exercises grouped into sets targeting specific muscles like legs, glutes, and arms. Instructions are provided for warming up, cooling down, and modifying the workout if you can only train 3-4 days per week. Additional cardio options and what to do if you miss a day are also covered. The guide emphasizes consistency and enjoying the process of adapting workouts over strictly following the plan.
This document provides a 6-week home workout guide for the Untamed Challenge. It includes exercises grouped into sets targeting specific muscles like legs, glutes, and arms. Instructions are provided for warming up, cooling down, and modifying the workout if you can only train 3-4 days per week. Additional cardio options and what to do if you miss a day are also covered. The guide emphasizes consistency and enjoying the process of adapting workouts over strictly following the plan.
This document provides a 6-week home workout guide for the Untamed Challenge. It includes exercises grouped into sets targeting specific muscles like legs, glutes, and arms. Instructions are provided for warming up, cooling down, and modifying the workout if you can only train 3-4 days per week. Additional cardio options and what to do if you miss a day are also covered. The guide emphasizes consistency and enjoying the process of adapting workouts over strictly following the plan.
This document provides a 6-week home workout guide for the Untamed Challenge. It includes exercises grouped into sets targeting specific muscles like legs, glutes, and arms. Instructions are provided for warming up, cooling down, and modifying the workout if you can only train 3-4 days per week. Additional cardio options and what to do if you miss a day are also covered. The guide emphasizes consistency and enjoying the process of adapting workouts over strictly following the plan.
1 before you start 1. Watch this welcome video before you start. click here to watch
2. 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! 3. 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. 4. 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
5. I would love to follow your journey on Instagram and Facebook:
please use the tags #TeamAnitaHerbert #FitQueenArmy #FitQueenChallenge #FitQueenMeals and @anita_herbert @fitqueen_army 6. 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 BUy
Make sure to tag me on Instagram
so I don't miss your posts! @anita_herbert 2 reference table These numbers and letters represent which exercises go SET NUMBERS together in any one set. For example, A1 & A2 should be (A1, A2, A3 ETC.) completed together before resting.
How many times you are to complete the exercises. For
example, set A (A1 & A2) should each be completed the SETS 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. REPS/TIME A number that 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
TABATA sets of each exercise. These are short, sharp, intense workouts.
I recommend 60 seconds rest between each complete set,
REST TIME move quickly! Keep your heart rate up.
A finisher is a short, sharp addition at the end of your
FINISHER workout 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 R.O.M, flexibility, increase power output, improve flexibility, help with muscle increase neuromuscular activation 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: Choose the "FAT BURNING HIIT' option on your day 6. OR hop on the treadmill OR take it outside if the weather allows. Your HIIT session can be anywhere between 10-25 minutes depending on intensity.
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
Legs + Shapely Glutes + Legs +
Glutes + Shoulders Arms + Tabata Glutes + My Day, Bubble + Baby Bubble + Abs Bubble Rest My Way Butt Back + Abs Butt Finisher Butt Finisher Finisher Finisher Finisher
my day, my way What if I can only train 3 days per week? • Upper Body I suggest to do the following: Day 1 + Day 2 + • Glutes + Abs Day 5. • Tabata What if I can only train 4 days per week? I suggest to do the following: Day 1 + Day 2 + Day 4 + Day 5 I design the workout split so we can maximize our results in 6 weeks, but if you want to make IMPORTANT: 1 day per week must be a mandatory adjustments, please feel free to do so. Your progress REST day. It does not have to be on Sunday, but you won't be ruined - nothing bad will happen, I promise! must take a full day off from exercising to maximize Please do not stress, I want you to enjoy this 6 week your results. experience and learn how to adapt to each situation. I don't want to catch you touching weights on your These things will happen over and over in your life rest day! :) and we are planning for long term success, not just for 6 weeks. What if i miss a day? No gym access? Or busy gyms? What to First of all, don't stress, it's totally normal! It happens do? to EVERYONE. Remember you can always SWAP between your You have 2 options: GYM and HOME programs. They are interchangeable. You can do some days in the gym, some at home. • Option 1: Just take a rest day Or, if you normally train in the gym, but the gym is
• Option 2: Opt for your HIIT FIT tabata day. packed, just grab a pair of dumbbells + your bands and find a quiet little corner. Open up your HOME Get in a quick sweat in your living room in 25 minutes and you are good to go! :) guide and do the home workouts that day. Easy peasy my Queens, we got this! :) What do I do the day after I missed a day? • Option 1: Just continue with your normal schedule
• Option 2: Repeat the day you skipped. Check
what body part is scheduled for each workout and choose whichever you prefer/in a mood for/wish to further sculpt.
6 Untamed Challenge WEEKS 1+2 home WOrkout guide
7 day 1
legs & glutes SET SETS REPS EXERCISE FOCUS GLUTE ACTIVATION 10 2 STEPS BANDED SIDE TO SIDE STEP GLUTES EACH WAY
2 15 BANDED SQUAT W ABDUCTION GLUTES
WORKOUT DB SUMO SQUAT (BAND AROUND WAIST LEAN GLUTES/ A1 3 12 BACK) HAMSTRINGS
GLUTES/ DB REVERSE LUNGE 2 STANCE VARIATION A2 3 6 E/L HAMSTRINGS/ (SHORT INTO LONG STRIDE) QUADS
QUADS/ B1 3 15 DB CLOSE STANCE SQUAT TO CALF RAISE CALVES
GLUTES/ B2 3 10 E/L DB B STANCE SQUAT HAMSTRINGS/ QUADS
DOUBLE BANDED HIP THRUST GLUTES/
C1 4 10 (MINI + LONG LOOP) HAMSTRINGS
C2 4 15 BANDED SEATED ABDUCTION (FABRIC) GLUTES
ASSISTED SISSY SQUAT
Alternative: BANDED SINGLE LEG LEG D1 4 10 + 10 QUADS EXTENSION (IF YOU HAVE KNEE ISSUES OPT FOR THIS ONE)
GLUTES/ PAUSED SQUAT TO JUMP (COME TO FULL D2 4 10 HAMSTRINGS/ STOP ON THE BOTTOM AND EXPLODE UP) QUADS FINISHER (NEXT PAGE)
8 day 1
legs & glutes SET SETS TIME EXERCISE FOCUS FINISHER - NO REST IN BETWEEN BACK TO BACK 30 SEC E1 2 BANDED DONKEY KICK TO FIRE HYDRANT GLUTES EACH SIDE
E2 2 60 SEC BANDED GLUTE BRIDGE W ABDUCTION GLUTES
9 day 2
BACK & SHOULDERS REPS/ SET SETS EXERCISE FOCUS TIME WORKOUT
A1 4 10 BANDED LAYING LAT PULLDOWN (MINI BAND) BACK
A2 4 10 DB 1 AND HALF SHOULDER PRESS SHOULDERS
B1 4 10 E/A DB SINGLE ARM ROW BACK
DB HALF KNEELING SINGLE ARM SHOULDER
B2 4 10 E/A SHOULDERS PRESS
BANDED LAYING ALTERNATING LAT
C1 3 12 E/A BACK PULLDOWN
C2 3 12 DB BENT OVER STRAIGHT ARM LAT PULL BACK
C3 3 10 DB LATERAL TO FRONT RAISE SHOULDERS
DB LATERAL RAISE W STATIC HOLD
(3 reps on one side while holding the other D1 3 3 E/A SHOULDERS out, then switch) Repeat 3 times finish up w 5 reps both arms
D2 3 10 DB BENT OVER REVERSE FLY BACK
CORE FINISHER CORE/ E1 2 30:10 DB SIT UP TO SHOULDER PRESS SHOULDERS
E2 2 30:10 DB TOE TOUCH CRUNCH CORE
CORE/ E3 2 30:10 UP AND DOWN PLANK TO JACKS SHOULDERS1 0 day 3
C1 4 15 AROUND WAIST LEAN AGAINST BAND PUSH HAMSTRINGS/ THROUGH HEELS) QUADS
C2 4 15 BANDED BICEP CURL BICEPS
C3 4 15 DB SKULL CRUSHER TRICEPS
FINISHER - NO REST IN BETWEEN EXERCISES-
1 MINUTE REST AFTER E4 AND REPEAT CHEST/CORE/ D1 2 10 INCLINE PUSH UP TO BANDED SIDE STEP GLUTES TRICEPS/ D2 2 10 TRICEP DIPS TO BANDED ABDUCTION GLUTES
D3 2 20 BANDED SEATED ABDUCTIONS GLUTES
D4 2 20 BANDED HIP THRUST GLUTES
11 day 4
HIIT FIT OR WALK
SET SETS TIME EXERCISE FOCUS WORKOUT
A1 8 20:10 BAND OH BUTT KICKS TO SUMO SQUAT CARDIO/LEGS
B1 8 20:10 WRIST BANDED RENEGADE ROW CORE/BACK
SUMO SQUAT TO KNEE TO ELBOW (WRIST
C1 8 20:10 LEGS/CORE BANDED)
TABLE TOP TRICEP PUSH UP TO BANDED TRICEPS/
D1 8 20:10 ABDUCTION GLUTES
E1 8 20:10 SUPERMAN TO BURPEE CARDIO
F1 8 20:10 2 POINT REVERSE LUNGE TO KNEE UP CARDIO/LEGS
DOWNWARD DOG TO KNEE TO ELBOW CORE/
G1 8 20:10 (ALTERNATE) SHOULDERS
WRIST BANDED SINGLE LEG PAUSED
H1 8 20:10 CORE CRUNCH
12 day 5
LEGS & GLUTES
SET SETS REPS EXERCISE FOCUS WARM UP / ACTIVATION DOUBLE BANDED GOOD MORNING 2 15 GLUTES (LONG LOOP+ MINI)
DOUBLE BANDED SUMO SQUAT
2 15 GLUTES (LONG LOOP + MINI)
WORKOUT GLUTES. A1 4 10 DB SUMO RDL TO SUMO SQUAT HAMSTRINGS/ QUADS GLUTES/ A2 4 10 DB SWING HAMSTRINGS
GLUTES/ B1 4 12 DB BANDED BOX SQUAT W ABDUCTION HAMSTRINGS
