AnitaHerbert FearlessWeeks1and2GYM
AnitaHerbert FearlessWeeks1and2GYM
F I T Q U E E N
C H A L L E N G E
WORKOUT
GUIDE
1
Before Y ou S t a r t
1. Watch this welcome video before you start.
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!
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.
How many times you are to complete the exercises. For example,
set A (A1 & A2) should each be completed the specified amount
SETS of times through (e.g 3 times) before moving onto set B (B1 &
B2).
A B B R E V I AT I O N S E X P L A N AT I O N
DB Dumbell
3
W a r m i n g U p
& Coo l i n g D o w n
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.
Y O U R W O R KO U T S T H R O U G H O U T T H I S
CHALLENGE ARE ALREADY SUPER
I N T E N S E A N D D ES I G N E D TO T EST YO U .
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.
I F YO U R G OA L I S FAT L O S S :
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.
5
Weekly Overview
Y O U R W O R K O U T G U I D E H A S 6 D A I LY W O R K O U T S F O R E A C H W E E K .
THIS IS A 6 WEEK GUIDE. Enjoy!
D AY 1 DAY 2 D AY 3 D AY 4 D AY 5 D AY 6 D AY 7
My Day,
My Way**
HIIT Fit OR
Legs + Upper Body Legs + Glutes + Upper Body Mandatory
Abs OR
Glutes + Abs Glutes Shoulders Rest Break
Walk* Glutes + Abs
Fat Burning HIIT
* Day 4: Feeling fatigue? Go for a walk or train those baby abs. Take this time to learn to listen to your body and
do what feels right.
** Day 6 can be substituted for any favorite activity of yours. It's your day your way, do what you enjoy!
W H A T I F I C A N O N LY T R A I N 3 W H AT D O I D O T H E D AY A F T E R I
D AYS P E R W E E K ? M I S S E D A D AY ?
I suggest to do the following: Day 1 + Day 2 + • Option 1: Just continue with your normal
Day 5 schedule
• Option 2: Repeat the day you skipped. Check
W H A T I F I C A N O N LY T R A I N 4 what body part is scheduled for each workout
D AYS P E R W E E K ? and choose whichever you prefer/in a mood for/
wish to further sculpt.
I suggest to do the following: Day 1 + Day 2 + I design the workout split so we can maximize
Day 4 + Day 5 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.
These things will happen over and over in your life and
I don't want to catch you touching weights on your we are planning for long term success, not just for 6
rest day! :) weeks.
GYM
W E E K S 1 & 2
7
SET
DAY 1
SETS
Legs + Glutes
TIME EXERCISE FOCUS
GLUTE ACTIVATION
WORKOUT
GLUTES/
A1 4 8 BB BOX SQUATS
HAMSTRINGS
GLUTES/
C1 3 10 E/L SINGLE LEG STEP UP HAMSTRINGS/
QUADS
SEATED LEG EXTENSION
D1 4 10 (LAST SET IS DROP SET - DECREASE WEIGHT QUADS
AND DO 10 MORE REPS)
GLUTES/
D2 4 10 E/L DB PAUSED ALTERNATING SIDE LUNGES HAMSTRINGS/
QUADS
FINISHER
8
SET
Upper Body + Abs
DAY 2
CORE FINISHER
9
SET
DAY 3
SETS
Legs + Glutes
TIME EXERCISE FOCUS
WARM UP / ACTIVATION
WORKOUT
GLUTES/
A1 4 8 DB 1 ½ SUMO DEADLIFT
HAMSTRINGS
GLUTES/
A2 4 8 DB 1 ½ SUMO RDL
HAMSTRINGS
GLUTES/
B1 4 10 SM PAUSED SUMO SQUAT
HAMSTRINGS
GLUTES/
B2 4 10 SM GOOD MORNING
HAMSTRINGS
FINISHER
10
SET
DAY 4
SETS
Hiit fit Abs Walk
TIME EXERCISE
OR OR
FOCUS
HIIT FIT
WRIST BANDED RENEGADE ROW TO JACK CARDIO/BACK
A1 8 20:10
Alternative: HIGH PLANK SIDE TOE TAP /CORE
SETS
Glutes + Shoulders
TIME EXERCISE FOCUS
ACTIVATION
2 15 BANDED SIDE STEP INTO SQUAT GLUTES
WORKOUT
GLUTES/
B1 3 10 SM KNEELING SQUATS
HAMSTRINGS
GLUTES/
B2 3 10 E/L BANDED B STANCE SQUAT TO SIDE ABDUCTION HAMSTRINGS/
QUADS
GLUTES/
C3 3 20 DB ¾ SUMO SQUAT PULSES
HAMSTRINGS
BACK/
D3 3 10 DB BENT OVER REVERSE FLY
SHOULDERS
12
SET
DAY 5
SETS
Glutes + Shoulders
REP/TIME EXERCISE FOCUS
FINISHER
V HOLD DB SHOULDER PRESS W BANDED LEG CORE/
E1 2 15 SHOULDERS/
ABDUCTION (STRAIGHT LEG) GLUTES
13