PHASE 1

GYM WORKOUT
 BEFORE YOU START
1. I RECOMMEND THAT YOU DOWNLOAD AN INTERVAL TIMER for
your phone for when you require one (e.g. Finishers)

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. We have an incredible community with thousands of CLICK

HERE
FitQueens from all around the world, so please join the TO JOIN
"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!

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
6. THE CHALLENGE CONSISTS OF 3 PHASES, TO BUY
WEEKS 1-2, WEEKS 3-4, WEEKS 5-6. Each phase will
be unlocked as you finish the current one.

@ANITA_HERBERT
MAKE SURE TO TAG ME ON INSTAGRAM SO I CAN FOLLOW YOUR JOURNEY.
 W E E KLY WO R KO U T S PL I T
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

GLUTES + ABS + BACK + LOWER BODY OVERALL LOWER BODY MDMW REST
SHOULDERS ARMS (QUADS + UPPER BODY (HAMSTRINGS OPTIONAL

• FULL BODY
GLUTES) + ABS + GLUTES)

• CARDIO &
• UPPER BODY
CORE

• RECOVERY
STRETCH

DURATION:
WORKOUTS: WORKOUT LENGTH:
6 weeks
Gym & Home 40 - 50 min sessions
(split into 3 phases)

FLEXIBLE SCHEDULE :
Adaptable between 3-6 training days/week
(you choose your weekly training frequency)

OVERVIEW
Choose your PREFERRED WEEKLY TRAINING FREQUENCY (3, 4, 5, or 6 days/week)
that suits you best. Make it a goal to stick to it for the entire 6 weeks. Remember,
more is NOT always better. Focus on the QUALITY of your sessions, NOT the
QUANTITY. Prioritizing proper technique, intensity and progressive overload will get
you better results than just trying to do more.

If you wish to train 4 DAYS PER WEEK I recommend to prioritize the following:

DAY 1 + DAY 2 + DAY 3 + DAY 4 (for more upper body volume)

OR DAY 5 (for more lower body volume)

If you wish to train 3 DAYS PER WEEK I recommend to prioritize the following:

For equal upper & lower body volume:

DAY 1 + DAY 2 + DAY 3

For more lower body focus (2 full lower body days + only 1 overall upper body):
DAY 3 + DAY 4 + DAY 5
CARDIO &
STEP TARGET
FOR FITQUEENS

Cardio & daily step targets are both very effective ways to support fat
loss, as they can help you burn more calories, improve your metabolism and
promote overall physical activity. It's also important to note that while burning
additional calories through cardio is beneficial, it is not mandatory. Controlling
your calorie intake will be the MOST IMPORTANT FACTOR when it comes
to fat loss. To lose fat, you need to create a calorie deficit (which means
consuming fewer calories than your body burns) and the most efficient way
to achieve this is by controlling your calorie intake.

For example, eating an extra 500 calories only takes a few minutes to
consume, but to burn off the same 500 calories would take about 45-50
minutes of running. You see what I mean?

By creating a calorie deficit through a combination of a balanced diet (aka

following your meal plan as closely as possible) and physical activity (your
workouts & daily steps/cardio) you can achieve sustainable fat loss overtime,
without having to do anything extreme, and THAT is what we want here.
Sustainable approach = long term results.

OKAY, NOW THAT WE GOT THAT DOWN, LET'S GET INTO WHY
I LIKE TRACKING STEPS:
• It can be done anywhere

• Easy to integrate into a daily routine (you can get steps in just by
getting stuff done around the house or running errands!)

• It’s low impact, and won’t interfere with your weight training
sessions as its easy on your joints

• Keeps you accountable and motivates you to move more

HOW TO GET STARTED

You can use a fitness watch (there are many brands on the market, you
do not need anything fancy, a basic cheap one is perfectly fine) or you can
download a free app to your smartphone (such as SteppsAPP). I personally
prefer watches, because it's always on your wrist and it registers all your
daily activity.

STEP 1: start tracking your normal daily steps for a week, so you can get a
good estimate of your daily average step count.

STEP 2: increase your daily steps gradually so it's not overwhelming for
you. A reasonable target would be to add 1000-2000 steps a day for a
week or two. So if your current daily step count is around 5000, aim to
increase it to 6000-7000 steps per day over the course of two weeks,
and see how your body responds.
 CARDIO &
STEP TARGET
FOR FITQUEENS

HOW MANY STEPS SHOULD YOU TAKE?

The target daily step count for fat loss can vary depending on several factors, such as age,
weight, fitness level, lifestyle etc. A common recommended goal is to aim for 10k steps per
day, but while it may be a good starting point, it's important to note that this is not a one-
size-fits-all approach. Some may need to aim for more steps, while others may be able to
achieve fat loss with fewer steps. Get started and monitor your progress.

WHAT TO DO IF YOU ARE UNABLE TO INCREASE YOUR

STEPS DUE TO YOUR SCHEDULE AND LIFESTYLE?
In this case you can implement traditional cardio, or quick HIIT finishers, into your routine
(you can find these under “Finishers” or “My Day My Way” in your online platform). Either on
your non-workout days or after your weight training sessions.

I recommend to gradually increase your cardio over the course of this 6 weeks.

PHASE 1 : ~30 MINUTE 2X /WEEK

PHASE 2 : ~30 MINUTE 3X / WEEK
PHASE 3 : ~30 MINUTE 4X / WEEK

WHAT IS THE BEST CARDIO TO DO?

It's simple. WHATEVER YOU ENJOY THE MOST AND CAN BE CONSISTENT WITH. No
need to over complicate this. You can use any of the cardio equipment such as stairmaster,
elliptical, treadmill, bike or you can go for a run or swimming, HIIT…you name it! Pick the one
you enjoy the most (or at least don't hate).

But whatever method you choose, be sure that it's not too taxing on your body and doesn't
negatively affect your workouts, okay?

HERE’S YOUR TAKEAWAY, QUEEN: both setting daily step targets and doing
traditional cardio can be an effective way to support fat loss and the best option for
you depends on your personal preferences, fitness level and lifestyle. It is important
to choose the one you enjoy and can realistically stick to long term.

AND PLEASE REMEMBER, fat loss is a gradual process and it's important to be
patient and consistent with your efforts. So whatever method you choose, make
sure it's sustainable for YOU, because that's the only way you can stick to it long
term. My goal with these challenges is to help you make your life better, not to make
it miserable.
 REFERENCE TABLE
SET NUMBERS These numbers and letters represent which exercises go together in any one set.
(A1 , A2, ETC .) For 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.

ABBREVIATION EXPLANATION

DB Dumbell

BB Barbell

SM Smith Machine

KB Kettle Bell

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-
DROP SET 30% off 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.
TABATA
These are short, sharp, intense workouts.

I recommend 60 seconds rest between each complete set, move quickly! Keep
REST TIME
your heart rate up.

On your FINAL SET ONLY, take your set to failure, put the weight down rest
REST PAUSE for 15-20 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
FINISHER
out a specific muscle group. Work hard and fast and smash out your reps.
 DAY 1
SET SETS
GLUTES + SHOULDERS
REPS EXERCISE TARGET

BB KAS GLUTE BRIDGE (10) -

A1 3 10 + 6 GLUTES
BB DEAD STOP HIP THRUST (6)

DB ASSISTED SINGLE LEG RDL

A2 3 8 E/L GLUTES
ALTERNATIVE:
DB ASSISTED B-STANCE RDL

REST FOR 90 - 120 SECONDS

PERFORM B1 + B2 ON THE SAME SIDE FIRST,

BEFORE MOVING ONTO THE OTHER SIDE
B1 2-3 10 E/L GLUTES
SM FFE GLUTE FOCUSED REVERSE
LUNGE

DB ASSISTED GLUTE FOCUSED CURTSY

B2 2-3 10 E/L GLUTES
LUNGE

REST FOR 90 - 120 SECONDS

12,
C1 3 6 - 8, BB MILITARY PRESS SHOULDERS
10 - 12

C2 3 20 DB LATERAL RAISE SHOULDERS

C3 3 12 - 15 DB BENT OVER REAR DELT FLY REAR DELTS

REST FOR 90 - 120 SECONDS

 DAY 1 GLUTES + SHOULDERS
OPTIONAL FINISHER

TIME/
SET SETS EXERCISE TARGET
REPS

D1 1-2 60 SEC DB SUMO SQUAT - CLEAN - PRESS FULL BODY

BANDED QUADRUPED KICKBACK W 2

D2 1-2 20 E/S GLUTES
PULSES
SET
DAY 2
SETS REPS
ABS + BACK + ARMS
EXERCISE TARGET

A1 2 15 DB CRUNCH TO ALT KNEE DRIVE ABS

A2 2 15 DB STRAIGHT LEG REVERSE CRUNCH ABS

REST FOR 30 - 60 SECONDS

ASSISTED ECCENTRIC WIDE GRIP

B1 3 8 - 10 PULL UP BACK
(5 SEC ON THE WAY DOWN)

12, 10, 8
B2 3 DB SINGLE ARM BENT OVER ROW BACK
E/A

REST FOR 60 - 90 SECONDS

C1 3 12 CABLE ROPE LAT PULLDOWN BACK

C2 3 12 CABLE SEATED FACE PULL BACK

SET
DAY 2
SETS REPS
ABS + BACK + ARMS
EXERCISE TARGET

12 + DB INCLINE BICEP CURL STRAIGHT

C3 3 BICEPS
AMRAP INTO SEATED ALT BICEP CURL

REST FOR 60 - 90 SECONDS

D1 2 12 DB SKULL CRUSHER TRICEPS

D2 2 AMRAP INCLINE TRICEP PUSHUP TRICEPS

REST FOR 60 - 90 SECONDS

DAY 3 LOWER BODY (QUADS + GLUTES)
SET SETS REPS EXERCISE TARGET

A1 3 12, 10, 8 BB SQUAT QUADS

REST FOR 60 - 90 SECONDS

B1 3 12 E/L BB B-STANCE HIP THRUST GLUTES

SINGLE LEG BODYWEIGHT PLYO HIP

B2 3 10 E/L GLUTES
THRUST

REST FOR 90 - 120 SECONDS

SEATED LEG EXTENSION DROP SET

C1 2 10 + 10 10 PAUSED HEAVY REPS QUADS
10 LIGHTER EXPLOSIVE REPS

C2 2 10 E/L DB NARROW STANCE WALKING LUNGES QUADS

REST FOR 60 - 90 SECONDS

D1 2 15 E/L CABLE GLUTE MED KICKBACKS GLUTES

REST FOR 30 SECONDS

DAY 4
SET SETS
OVERALL UPPER BODY + ABS
REPS EXERCISE TARGET

DB SEATED ALT ISO HOLD SHOULDER

A1 3 6 E/S SHOULDERS
PRESS

A2 3 10 - 12 CHEST SUPPORTED MACHINE WIDE ROW BACK

REST FOR 90 - 120 SECONDS

B1 3 6 E/S CABLE ALT LAT PULLDOWN BACK

B2 3 12 CABLE BEHIND BODY LATERAL RAISE SHOULDERS

REST FOR 90 - 120 SECONDS

CABLE HAMMER CURL - ROPE

C1 3 12 - 15 BICEPS
LAST SET DROP SET

C2 3 12 - 15 CABLE OH TRICEP EXTENSION - ROPE TRICEPS

REST FOR 60 SECONDS

CABLE SA CROSSBODY TRICEP

D1 2 15 E/A TRICEPS
PUSHDOWN

REST FOR 30 SECONDS

DAY 4 OVERALL UPPER BODY + ABS
OPTIONAL ABS FINISHER

SET SETS REPS EXERCISE TARGET

REVERSE CRUNCH TO ALTERNATING

E1 2 10 ABS
BENT KNEE V UP

SIT UP TO TABLE TOP KNEE TO ELBOW -

E2 2 10 ABS
SIT UP TO HAND TO TOE

E3 2 15 E/S PAUSED BICYCLES ABS

DAY 5
SET SETS
LOWER BODY (HAMSTRINGS + GLUTES)
REPS EXERCISE TARGET

GLUTES/
A1 3 12, 10, 8 SM PAUSED GOOD MORNING
HAMSTRINGS

A2 3 8 SM 1 ¼ SUMO SQUAT GLUTES

REST FOR 90 - 120 SECONDS

B1 3 10 E/L SM BENCH SUPPORTED KICKBACK GLUTES

REST FOR 30 - 60 SECONDS

SEATED HIP ABDUCTION

C1 3 15 + 10 LEANING FORWARD - 15 GLUTES
LEANING BACK - 10

C2 3 15 SEATED HIP ADDUCTION INNER THIGHS

REST FOR 60 SECONDS

D1 2 15, 12 LYING HAMSTRING CURL HAMSTRINGS

REST FOR 60 SECONDS