FIT

1
W E E K

IN 30
BUT BEFORE YOU START...
1. I R E C O M M E N D T H AT Y O U D O W N L O A D A N I N T E R VA L
T I M E R for your phone for when you require one (e.g. Finishers)

2. your start images with your final and/or halfway images.

P L E A S E D O W N L O A D A P H O T O C O L L A G E A P P to compare

• I recommend the free Instagram app "L AY O U T " as it doesn't add

watermarks.

3. thousands of FitQueens from all around the world, so please join

W E H A V E A N I N C R E D I B L E C O M M U N I T Y with CLICK
HERE TO
JOIN
the " F I T Q U E E N C O M M U N I T Y " Group on Facebook. It's
a great place for discussion topics, asking questions, and general
support from women on the same journey as you!

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. of resistance bands and booty bands thatI haveyouawillfullneed

NEED RESISTANCE BANDS? range
for
this Challenge available on my website.
CLICK
HERE TO
BUY

@ANITA_HERBERT
MAKE SURE TO TAG ME ON INSTAGRAM
SO I CAN FOLLOW YOUR JOURNEY.
 WEEKLY OVERVIEW
M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

QUADS + UPPER HIIT HAMSTRINGS FULL REST REST

GLUTES BODY + GLUTES BODY
+ ABS
 REFERENCE TABLE
S E T NU M B E RS These numbers and letters represent which exercises go together in any one set. For
( A1 , A 2, E TC. ) example, A1 & A2 should be completed together before resting.

How many times you are to complete the exercises. For example, set A (A1 & A2)
SETS 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
REPS/TIME asked to do 12 squats. 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.

A B B R E V I AT I O N E X P L A N AT I O N

DB Dumbell
E/S Each Side
E/A Each Arm
E/L Each Leg
AMRAP As Many Reps As Possible
FFE Front Foot Elevated
RDL Romanian Deadlift
SUPERSET Performing two exercises back to back with no (or minimal) rest in between.

On your FINAL SET ONLY take your set to failure & then immediately drop 20-30% off
DROP SET
the weight and perform as many reps you can until you reach failure again.

Timed workouts where you will complete 8 x 20 second sets of each exercise. These are
TABATA
short, sharp, intense workouts.
I recommend 60 seconds rest between each complete set, move quickly! Keep your heart
REST TIME
rate up.
On your FINAL SET ONLY take your set to failure, put the weight down rest for 15-20
REST PAUSE seconds and then perform as many reps as possible with the SAME WEIGHT until you
reach failure (=can’t do more reps) again.

A finisher is a short, sharp addition at the end of your workout designed to burn out a
FINISHER
specific muscle group. Work hard and fast and smash out your reps.
 DAY 1

QUADS & GLUTES

SET SETS REPS EXERCISE TA R G E T

DB 1 & ¼ SINGLE LEG HIP THRUST

A1 3 10 E/L *perform A1 & A2 on the same side first, GLUTES
before moving onto the other side

DB PAUSED BULGARIAN SPLIT SQUATS 10 - QUADS/

A2 3 10 E/L BODYWEIGHT PULSES 10 GLUTES

SEATED PISTOL SQUAT

B1 3 10 E/L *perform B1 & B2 on the SAME side first, QUADS
before moving onto the other side

QUADS/
B2 3 10 E/L DB STEP UP 10 - EXPLOSIVE KNEE DRIVE 10 GLUTES

C1 3 8 E/L QUADS/
BANDED SIDE STEP SQUAT TO JUMP GLUTES

C O N T I N U E D O N N E X T PA G E
 DAY 1

QUADS & GLUTES CONTINUED

SET SETS REPS EXERCISE TA R G E T

C2 3 25 E/L BANDED FIRE HYDRANT TO KICKBACK GLUTES

 DAY 2

UPPER BODY & ABS

REPS/
SET SETS EXERCISE TA R G E T
TIME

DB HAMMER CURL TO SHOULDER PRESS - BICEPS/

A1 3 10 10 + HAMMER CURL (10) SHOULDERS

A2 3 8 - 10 DB 1 ½ LATERAL RAISE SHOULDERS

A3 3 45 SEC UP AND DOWN PLANK SHOULDERS

B1 3 15 E/A BANDED SINGLE ARM 1 ¼ LAT PULLDOWN BACK

B2 3 10 E/A BANDED RENEGADE ROW BACK

B3 3 15 DB SKULL CRUSHER – LEG RAISE TRICEPS/ABS

C O N T I N U E D O N N E X T PA G E
 DAY 2

UPPER BODY & ABS CONTINUED

OPTIONAL ABS FINISHER

SET SETS REPS EXERCISE TA R G E T

C1 2-3 40:10 DB CRUNCH - SIT UP ABS

C2 2-3 40:10 DB ALTERNATING BENT KNEE V UP ABS

C3 2-3 40:10 PLANK ABS

 DAY 3

TABATA
SET SETS TIME EXERCISE TA R G E T

A1 8 20:10 JUMPING JACK TO LUNGE GLUTES

B1 8 20:10 BEAR SHOULDER TAP - KNEE TAP CORE

QUADS/
C1 8 20:10 HALF BURPEE - CURTSY GLUTES

D1 8 20:10 UP AND DOWN PLANK - CROSS CLIMBER CORE

QUADS/
E1 8 20:10 SUMO SQUAT TO OPPOSITE SIDE TOE TAP GLUTES

QUADS/
F1 8 20:10 WALKOUT - JUMP WALK BACK GLUTES
 DAY 4

HAMSTRINGS & GLUTES

SET SETS REPS EXERCISE TA R G E T

HAMSTRINGS/
A1 3 10 E/L DB B STANCE RDL TO REVERSE LUNGE GLUTES

DB FEET ELEVATED SINGLE LEG GLUTE HAMSTRINGS/

A2 3 10 E/L BRIDGE W 2 PULSES GLUTES

HAMSTRINGS/
B1 3 10 DB SUMO RDL TO SUMO SQUAT PULSES GLUTES

SLIDING HAMSTRING CURL

B2 3 15 HAMSTRINGS
ALTERNATIVE: EB HAMSTRING CURL

C1 3 20 DB BANDED PAUSED HIP THRUST GLUTES

C O N T I N U E D O N N E X T PA G E
 DAY 4

HAMSTRINGS & GLUTES CONTINUED

SET SETS REPS EXERCISE TA R G E T

10 E/S
SIDE LYING CLAMS
GLUTES
C2 3 ALTERNATIVE: SIDE LYING HIP
20 E/S ABDUCTION
 DAY 5

FULL BODY
SET SETS REPS EXERCISE TA R G E T

A1 3 15 E/A DB SINGLE ARM SNATCH FULL BODY

DB ALTERNATING PAUSED REVERSE

A2 3 10 E/L LUNGE - BICEP CURL FULL BODY

B1 3 12 DB RDL TO ROW FULL BODY

10 + 10 DB NARROW SQUAT 10 - SUMO SQUAT QUADS/

B2 3 + 10 10 -IN AND OUT SQUAT JUMPS 10 GLUTES

C O N T I N U E D O N N E X T PA G E
 DAY 5

FULL BODYCONTINUED
REPS/
SET SETS EXERCISE TA R G E T
TIME

B3 3 40 DB BANDED FROG PUMP GLUTES

C1 1 60 SEC SIT UP - TABLE TOP OPPOSITE HAND TO FULL BODY

TOE

C2 1 60 SEC UP AND DOWN PLANK - SQUAT- JUMP FULL BODY