Fit Queen 1.0

Fit Queen
Challenge
workout
schedule
anitaherbert.com
before
you start
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you I see
so r posts! I have included links to Vimeo albums with video
you examples of your workouts to assist you.
You can find the Vimeo links under each days' workout.
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reference
table
These numbers and letters represent which exercises
Set Numbers
go together in any one set. For example, A1 & A2
(A1, A2, A3 ETC.)
should be completed together before resting.
How many times you are to complete the exercises. For

example, set A (A1 & A2) should each be completed the
specified amount of times through (e.g 3 times) before
Sets
moving onto set B (B1 & B2). Sets with the same letters
(eg A1 & A2) are called SUPERSETS (SS). Move quickly
from one exercise to the other without taking a break.
The amount of times you complete each specific

Reps exercise. For example, you may be asked to do 12
Squats.
Abbreviations Explanation
BB Barbell
DB Dumbbell
KB Kettlebell
E/W Each Way
E/L Each Leg

E/A Each Arm
weekly
overview
Week 1 + 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Legs & Shoulders, Legs & Full Body

Back & Abs Chest & Arms & Abs Rest
Glutes Glutes Glutes (Optional)
Week 3 + 4
Legs & Shoulders Back & Legs & Full Body

Abs & Arms Rest
Glutes & Abs Glutes Glutes (Optional)
Week 5 + 6
Legs & Back & Shoulders Legs & Full Body

Abs & Glutes Rest
Glutes Triceps & Biceps Glutes (Optional)
Week 1 + 2
Gym workout
Monday Legs &
https://vimeo.com/album/5822966
Glutes
video
demonstrations
Set Sets Reps Exercise
A1 3 15 DB Goblet Squats
A2 3 10 E/W Banded Side Squat Walk
B1 4 10 Smith Machine Squats 1 & ½
Lunge to Curtsy
B2 4 10 E/L
(Smith machine and band are advanced options)
C1 3 10 BB Hip Thrust
C2 3 10 E/L Jumping Lunges (variation)
D1 3 10 DB Frog Pump
D2 3 10 E/L Banded Single Leg Hip Thrust
D3 3 10 Seated Hip Abduction

Tuesday Back +
Abs
video
demonstrations
A1 3 10 Wide Grip Pull Ups (assisted)
Close Grip Inverted Rows (this movement is challenging, you

A2 3 10
may do 10 pushups as an alternative)
B1 3 10 Wide Grip Pulldown with Partial Reps
B2 3 10 E/A Wide Grip Single Side Pulldown
C1 4 12 Cable Reverse Grip Row
C2 4 12 Cable Kayak Row Variation
D1 4 10 E/A DB Bent Over Row Variation
D2 4 10 E/A Cable Seated Single Arm Rear Delt Fly
Abs
Complete as a circuit. Aim for 2 - 3 rounds of the circuit.
A1 3 20 E/L Hanging Leg Raise, Knee Side to Side
A2 3 20 E/L Hanging Leg Raise Straight Leg, Pause on Top
A3 3 20 DB Hanging Leg Raise
A4 3 20 Hanging Leg Raise, Bent Knee to Straight Leg
A5 3 20 E/L Hanging Leg Raise Variation

Wednesday Shoulders,
Chest
https://vimeo.com/album/5842665 & Glute
video Isolation
demonstrations
A1 4 12 DB Seated Shoulder Press
A2 4 12 E/A DB Side Lateral Raise, Palms Down to Palms Forward
B1 3 12 E/A DB Incline Chest Press Variation
B2 3 12 DB Shoulder Press with Static Hold Variation
C1 4 10 E/A DB Upright Row Variation
C2 4 6 E/A DB Seated Side Lateral Variation
D1 4 10 DB Rear Delt Fly to Front Raise
D2 4 10 Up & Down Plank
BOOTY BURNER
Complete as a circuit, 3 times through.
A1 3 20 Frog Stance Hip Thrusts
A2 3 20 E/L Banded Standing Kicks
A3 3 10 E/W Banded Side Squat Walk
A4 3 10 Banded Squat Jumps

Thursday Arms &
Abs
video
demonstrations
A1 4 10 Biceps Curl with Plate
A2 4 10 Overhead Tricep Extension with Plate
B1 4 10 E/A Bicep to Hammer Curl
B2 4 10 Cable Tricep Pushdown
C1 3 10 E/A Alternating Bicep Curl
C2 3 10 E/A Bent Over Tricep Extension
D1 3 8 E/A Single Arm Bicep Curl with Static Hold
D2 3 8 E/A Single Arm overhead Tricep Extension
D3 3 8 E/A Tricep Pushdown (until failure)
ABS CIRCUIT
Complete as a circuit, aim for 3 rounds.
A1 3 20 DB Sit Ups
A2 3 20 Russian Twist
A3 3 20 E/S One Leg DB Cross Crunch
A4 3 20 DB V Crunch
A5 3 20 E/S DB SIde Plank Reach Through
A6 3 20 E/S Side V Crunch Variation

Friday Hamstrings
& Glutes
video
demonstrations
A1 3 15 DB Squat to Deadlift
A2 3 15 KettleBell Swings
B1 4 10 Smith Machine Sumo Squat Deadlift
B2 4 10 DB Lying Hamstring Curl on bench
Reverse Leg Press on Smith Machine

C1 4 12
(watch my video to learn my special trick)
C2 4 12 DB Deadlift with pulses
D1 3 15 E/S Banded Weighted Side Walk
D2 3 15 DB Sumo Squat to Jump

Saturday
Optional
Day
for Advanced Ladies
video
demonstrations
Complete as a Circuit, aim for 3 rounds. Can be done at Home - requires
Dumbbells only. You can substitute for a group class (Zumba, Bootcamp
or any type of class that you enjoy)
A1 3 10 E/S DB Side Lunge to Front Raise
A2 3 10 Squat to Upright Row
A3 3 10 E/L Curtsy to Shoulder Press
A4 3 10 E/L Reverse Lunge to Front & Side Raise
A5 3 10 E/L Stationary Lunge to Bicep Curl & Lateral Raise
A6 3 10 Deadlift to Bent Over Row
A7 3 15 DB Sumo Squat to Jump
Sunday Rest Day

Week 3 + 4
Gym workout
Monday Legs &
Glutes
video
demonstrations
A2 4 12 DB Romanian Deadlift 1 & 1/2
B1 4 12 Barbell Squats
B2 4 12 Seated Hamstring Curl
C1 4 12 Leg Press (High Feet)
C2 4 12 Single Leg Deadlift
D1 4 12 Smith Machine Reverse Lunge to Curtsy
D2 4 - Towel Assisted Squats with Band (to failure)

Tuesday Shoulders
& Abs
video
demonstrations
A1 3 10 Arnold Press
A2 3 10 E/A Seated Side to Front Raise Variation
B1 3 10 E/A Seated Shoulder Press Variation
B2 3 6 E/A Seated Single Arm Side Raise with Static Hold
C1 4 8 E/A Seated Side Lateral with Static Hold
C2 4 10 Seated Around The World
D1 4 12 E/A Standing Cable Reverse Fly
ABS CIRCUIT
Complete as a circuit, 3 times through
A1 3 20 V Crunch with Plate
A2 3 20 Leg Lift Holding Plate
A3 3 20 Crunch Plate Pass Through
A4 3 20 Up and Down Plank
A5 3 20 Side Plank Knee to Elbow
A6 3 20 Seated Knee Tuck Variation

Wednesday Back +
Glutes
video
demonstrations
A1 3 10 Reverse Grip Pull Down
A2 3 10 E/W Banded Side Walk
B1 3 10 Wide Grip Assisted Pull Up
B2 3 10 E/L Step Downs on Pull Up Machine
C1 4 12 Seated Cable Row
C2 4 12 DB Frog Pump
C3 4 20 Reverse Frog Pump
D1 4 10 Cable Face Pulls
D2 4 10 Banded Squat Jumps

Thursday Arms &
Abs
video
demonstrations
ABS
A1 3 20 Decline Bench Leg Lift
A2 3 20 Decline Bench Scissor Variation
A3 3 20 Side V Crunch Variation
A4 3 20 Side Plank Reach Through
A6 3 20 DB Sit Up
Arms
A1 4 12 Cable Hammer Curl with Rope
A2 4 12 BB Skull Crushers
B1 4 10 BB Bicep Curl
B2 4 10 Cable Tricep Kick Back
C1 4 10 E/A Alternating Bicep Curl
C2 4 10 E/A Single Arm Preacher Curl
C3 4 10 Tricep Dips (to failure)

Friday Legs &
Glutes
video
demonstrations
A1 4 10 DB Frog Pump
A2 4 10 Squat Jump Bands
B1 4 10 BB Hip Thrusts
B2 4 10 Banded Single Leg Hip Thrusts
C1 4 10 E/L Bulgarian Split Squats
C2 4 10 Banded Side Squat Walk
D1 4 10 BB Squat to Curtsy
D2 4 10 E/L Standing Kick Back Variation

Saturday Optional
https://vimeo.com/album/5939086 Day
video for Advanced Ladies
demonstrations
Complete as a circuit, 4 rounds through.

Only a plate is required (or can substitute for Dumbbells)
A1 4 10 Sumo Squat to Upright Row
A3 4 10 E/L Side Lunge with Overhead Plate Hold
A4 4 10 E/A Squat to Curtsy with Bicep Curl
Sunday Rest Day

Week 5 + 6
Gym workout
Monday Legs &
video
Glutes
demonstrations
A1 4 12 Goblet Squats
A2 4 12 Banded Reverse Frog Pump
B1 4 12 BB Hip Thrust with Abduction
B2 4 12 E/W Banded Weighted Side Walk
C1 4 12 E/L Smith Machine Curtsy Lunge
C2 4 12 Banded Seated Abduction into Squat Jumps
D1 4 10 E/L Smith Machine Single Leg Kick Back
D2 4 10 Monster Walk
Tuesday Back &
Triceps
video
demonstrations
A1 3 12 Wide Grip Assisted Pull Up
A2 3 12 Under Grip High Row
B1 3 12 Wide Grip Pull Down 1 & 1/2
B2 3 12 Cable Tricep Pushdown
Inverted Rows (This is a challenging movement. You

C1 4 10
may substitute for 15 Push Ups)
C2 4 10 E/A Single Arm Cable Pulldown
D1 4 10 BB Skull Crusher
D2 4 10 Cable Straight Arm Pull Down into Tricep Pushdown
E1 3 - Cable Tricep Kickback (to failure)

Wednesday Abs &
Glutes
video
demonstrations
Glutes
A2 4 15 E/L Standing Kick Back Variation
B1 4 12 Reverse Leg Press on Smith Machine
B2 4 20 Reverse Frog Pump
Banded Hip Thrust with Abduction on Leg Extension

C1 4 10
Machine (substitute for bench + dumbbell if not available)
C2 4 12 Cable Kick Backs
abs
A1 3 20 DB Hanging Leg Raise
A2 3 20 Hanging Leg Raise Variation
A3 3 20 Hanging Leg Knee Raise Side to Side
A5 3 20 DB V Crunch
A6 3 20 DB Single Leg Cross Crunch

Thursday Shoulders
& Biceps
video
demonstrations
A1 3 12 Smith Machine Shoulder Press
A2 3 12 E/A Seated Side Lateral Raise Variation
B1 3 8 E/A Seated Shoulder Press Variation with Static Hold
B2 3 10 E/A Alternating Bicep Curl
C1 4 10 E/A Lateral to Front Raise Variation
C2 4 10 E/A DB Standing Bicep Curl
D1 4 10 E/A DB Bicep Curl to Front Raise
D2 4 10 E/A Cable Side Lateral Raise
E1 4 12 E/A Cable Seated Single Arm Rear Delt Fly

Friday Legs &
Glutes
video
demonstrations
A1 4 10 Cable Squat to Deadlift
A2 4 10 E/W Side Walk with Bands
B1 4 10 Smith Machine Sumo Deadlift
B2 4 10 Kettlebell Swing
C1 3 10 Good Morning on Smith Machine
C2 3 10 DB Squat to Deadlift
D1 3 10 E/L Smith Machine Staggered Stance Deadlift
D2 3 10 Weighted Hyper Extension
E1 4 10 Seated Calves Extensions

Saturday Optional
demonstrations
Only bands required. 40 seconds each

exercise. 10 seconds rest. 3 rounds.
A1 3 40 secs Banded Reverse Lunge to Bicep Curl to Lateral Raise
A2 3 40 secs Banded Reverse Lunge to Front Raise
A3 3 40 secs Banded Alternating Bicep Curl
A4 3 40 secs Banded Single Leg Deadlift to Bent Over Row
A5 3 40 secs Banded Bent Over Row to Upright Row
Sunday Rest Day

Week 1 + 2
Home workout
Monday Legs &
Glutes
video
demonstrations
Dumbbells & Bands required
A1 3 12 DB Banded Goblet Squats
A2 3 12 E/S Banded Side Squat Walk
B1 4 12 E/L Stationary Lunges
B2 4 12 Pop Squat
C1 4 12 DB Banded Frog Pumps
C2 4 12 E/L Jumping Lunges Variation
D1 4 15 Glute Bridge
D2 4 15 Glute Bridge Pulses
D3 4 15 E/L Single Leg Glute Bridge

Tuesday Back
& Abs
video
demonstrations
Back
A1 3 10 E/A Row to High Row Variation with Bands
B1 4 10 E/A Bent Over Row Variation
B2 4 30 secs Up and Down Plank
C1 4 10 Squat into Overhead Press and Kick
C2 4 10 Squat to Row
D1 4 10 Bent Over Row into Reverse Fly
abs
A1 3 20 DB Sit Up
A4 3 20 DB V Crunch
A5 3 20 DB Side Plank Reach Through

Wednesday
Shoulders,
Chest &
Booty
video Isolation
demonstrations
Shoulders & Chest
A1 4 10 BB Seated Shoulder Press
A2 4 8 E/A Side Lateral Raise Palms Down to Palms Forward
Chest Press (only incline is demonstrated however, laying

B1 3 12
flat on the floor is just as effective)
B2 3 6 E/A Shoulder Press with Static Hold Variation
C1 4 10 E/A Upright Row Variation
C2 4 6 E/A Seated Side Raise Variation
D1 4 10 E/A Front Raise Variation
D2 4 30 secs Up and Down Plank
Booty Isolation
A1 3 30 secs Frog Pumps
A2 3 30 secs Glute Bridge
A3 3 30 secs Banded Clams
B1 3 30 secs Donkey Kick
B2 3 30 secs Donkey Straight Leg
B3 3 30 secs Donkey Side to Side

Thursday Arms
& Abs
video
demonstrations
Arms
A1 4 10 E/A DB Bicep Curl to Hammer Curl
A2 4 8 E/A Single Arm Overhead Tricep Extension
B1 4 12 E/A Alternating Bicep Curl
B2 4 12 E/A Bent Over Tricep Extension
C2 4 8 E/A Single Arm Bicep Curl with Static Hold
C3 4 10 E/A Single Arm Tricep Kickback Extension
abs
A1 3 20 Side to Side Leg Raise
A2 3 20 Crab Toe Touch
A3 3 20 V Sit Up
A4 3 20 Crunch Variation
A5 3 20 Side Plank Elbow to Knee

Friday Legs &
Glutes
video
demonstrations
A2 4 15 DB Swings
B1 4 12 E/L DB Squat to Side Lunge
B2 4 12 DB Romanian Deadlift
C1 4 10 E/W Banded Side Squat Walk
C2 4 10 DB Sumo Squat to Jump
D1 4 12 E/L Single Leg Deadlift

Saturday Optional
demonstrations
A1 3 10 DB Side Lunge to Front Raise
A2 3 10 Squat to Upright Row
A3 3 10 E/L Curtsy to Shoulder Press
A4 3 10 Reverse Lunge to Front & Side Raise
A5 3 10 E/L Stationary Lunge to Bicep Curl & Lateral Raise
Sunday Rest Day

Week 3 + 4
Home workout
Monday Legs &
Glutes
video
demonstrations
A2 4 12 DB Romanian 1 & 1/2
B1 4 10 Goblet Squats with Resistance Band
B2 4 10 Goblet Squat Jump
C1 4 10 Dumbbell Deadlift with Pulses
C2 4 10 E/L Squat to Lunge
D1 4 10 E/L DB Squat to Curtsy
D2 4 10 Towel Assisted Squats

Tuesday Shoulders
& Abs
video
demonstrations
Shoulders
A1 3 10 DB Arnold Press
A2 3 10 E/A DB Seated Side to Front Raise Variation with static hold
B1 3 10 DB Seated Shoulder Press Variation
B2 3 6 E/A DB Seated Single Alternating Front Raise
C1 3 6 E/A DB Seated Side Lateral with Static Hold
C2 3 12 Seated Around The World
abs
A1 3 20 V Crunch with DB
A2 3 20 Leg Lift Holding DB
A3 3 20 Crunch DB Pass Through
A4 3 20 Up and Down Plank
A5 3 20 Side Plank Knee to Elbow
A6 3 20 Seated Knee Tuck Variation

Wednesday Back &
Glutes
video
demonstrations
A1 3 12 DB Deadlift to Bent Over Row
B1 4 10 E/A DB Single Arm Row
B2 4 10 Banded Squat Jumps
C1 4 10 E/L Banded Single Leg Deadlift to Bent Over Row
C2 4 10 E/W Banded Side Walks
D1 4 10 E/L Single Arm Face Pulls to Reverse Lunge
D2 4 10 E/L Jumping Lunges

Thursday Abs &
Arms
video
demonstrations
Abs
A1 3 20 Crunch Variation
A2 3 20 Leg Lift
A4 3 20 Side Plank Reach Through
A6 3 20 DB Sit Up
Arms
A1 4 12 Band Alternating Bicep Curl
A2 4 12 DB Skull Crushers
B1 4 12 DB Hammer Curl
B2 4 12 DB Single Arm Tricep Kickback
C1 4 12 DB Alternating Bicep Curl
C2 4 12 DB Single Arm Bicep Curl with Static Hold
C3 4 - Tricep Dips (to failure)

Friday Legs &
video
Glutes
demonstrations
A1 4 10 DB Frog Pumps
A2 4 10 Banded Squat Jumps
B1 3 12 Glute Bridge
B2 3 12 E/L Single Leg Glute Bridge
C1 4 10 E/L Stationary Lunges
C2 4 10 E/W Banded Side Squat Walk
D2 3 20 E/L Standing Kick Back Variation

Saturday Optional
demonstrations
Substitute plate in demos for Dumbbells.
A1 4 10 Sumo Squat to Upright Row
A3 4 10 E/L Side Lunge with Overhead BD Hold
A4 4 10 E/L Squat to Curtsy with Bicep Curl
Sunday Rest Day

Week 5 + 6
Home workout
Monday Legs &
Glutes
video
demonstrations
A1 4 10 Goblet Squats
A2 4 10 Banded Single Leg Deadlift to Reverse Lunge
B1 4 10 DB Banded Frog Pumps
B2 4 10 E/W Banded Side Walks
C1 4 10 DB Deadlifts with Pulses
C2 4 10 Banded Seated Abduction into Squat Jumps
D1 4 10 E/L DB Single Leg Deadlift
D2 4 10 Banded Squat Jumps

Tuesday Back &
Triceps
video
demonstrations
A1 4 10 DB Bent Over Row to Reverse Fly
B1 4 10 Banded Row to High Row Variation
B2 4 10 E/A Bent Over Tricep Extension
C1 4 10 DB Skull Crushers
C2 4 10 E/A DB Single Arm Row
D1 4 10 E/A Single Arm Overhead Tricep Extension
D2 4 10 Bent Over Row Variation

Wednesday Abs &
Glutes
video
demonstrations
Abs
A2 3 20 DB V Crunch
A4 3 20 Side Plank Elbow to Knee
Glutes
Circuit 1
A1 3 10 E/L Donkey Side Kick
A2 3 10 E/L Donkey Straight Leg
A3 3 10 E/L Donkey Side to Side

Circuit 2
A1 3 10 Glute Bridge
A2 3 10 Glute Bridge Pulses
A3 3 10 E/L Single Leg Glute Bridge
A4 3 10 Frog Pump
Thursday Shoulders
& Biceps
video
demonstrations
A1 3 10 DB Seated Shoulder Press
A2 3 10 E/A Seated Side Lateral Raise Variation
B1 3 8 E/A Seated Shoulder Press Variation with Static Hold
B2 3 10 E/A Banded Alternating Bicep Curl
C1 4 10 E/A DB Lateral to Front Raise Variation
C2 4 10 E/A DB Hammer to Bicep Curl
D1 4 10 E/A Bicep Curl to Front Raise

Friday Legs &
Glutes
video
demonstrations
A1 4 12 DB Squats to Deadlift
A2 4 15 DB Swings
B1 4 10 E/L DB Squat to Side Lunge
B2 4 10 DB Sumo Squat to Jump
C1 4 10 DB Banded Frog Pump
C2 4 10 Banded Clams
D2 4 10 E/L Jumping Lunges Variation

Saturday Optional
demonstrations
Only bands required. 40 seconds each exercise.
10 seconds rest. 3 rounds.
A1 3 40 secs Banded Reverse Lunge to Bicep Curl to Lateral Raise
A2 3 40 secs Banded Reverse Lunge to Front Raise
A3 3 40 secs Banded Alternating Bicep Curl
A4 3 40 secs Banded Single Leg Deadlift to Bent Over Row
A5 3 40 secs Banded Bent Over Row to Upright Row
Sunday Rest Day

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Fit Queen

Please download a photo collage app

I have built an incredible community

Makteagsumree Please download the vimeo app

I would love to follow your journey on

We are here to support and guide you 100%

How many times you are to complete the exercises. For

The amount of times you complete each specific

E/L Each Leg

Legs & Shoulders, Legs & Full Body

Legs & Shoulders Back & Legs & Full Body

Legs & Back & Shoulders Legs & Full Body

A2 3 10 E/W Banded Side Squat Walk

B1 4 10 Smith Machine Squats 1 & ½

C2 3 10 E/L Jumping Lunges (variation)

D2 3 10 E/L Banded Single Leg Hip Thrust

D3 3 10 Seated Hip Abduction

A1 3 10 Wide Grip Pull Ups (assisted)

Close Grip Inverted Rows (this movement is challenging, you

B1 3 10 Wide Grip Pulldown with Partial Reps

B2 3 10 E/A Wide Grip Single Side Pulldown

C1 4 12 Cable Reverse Grip Row

C2 4 12 Cable Kayak Row Variation

D1 4 10 E/A DB Bent Over Row Variation

D2 4 10 E/A Cable Seated Single Arm Rear Delt Fly

Set Sets Reps Exercise

A1 3 20 E/L Hanging Leg Raise, Knee Side to Side

A2 3 20 E/L Hanging Leg Raise Straight Leg, Pause on Top

A3 3 20 DB Hanging Leg Raise

A4 3 20 Hanging Leg Raise, Bent Knee to Straight Leg

A5 3 20 E/L Hanging Leg Raise Variation

A1 4 12 DB Seated Shoulder Press

A2 4 12 E/A DB Side Lateral Raise, Palms Down to Palms Forward

B1 3 12 E/A DB Incline Chest Press Variation

B2 3 12 DB Shoulder Press with Static Hold Variation

C1 4 10 E/A DB Upright Row Variation

C2 4 6 E/A DB Seated Side Lateral Variation

D1 4 10 DB Rear Delt Fly to Front Raise

D2 4 10 Up & Down Plank

Set Sets Reps Exercise

A1 3 20 Frog Stance Hip Thrusts

A2 3 20 E/L Banded Standing Kicks

A3 3 10 E/W Banded Side Squat Walk

A4 3 10 Banded Squat Jumps

A1 4 10 Biceps Curl with Plate

A2 4 10 Overhead Tricep Extension with Plate

B1 4 10 E/A Bicep to Hammer Curl

B2 4 10 Cable Tricep Pushdown

C1 3 10 E/A Alternating Bicep Curl

C2 3 10 E/A Bent Over Tricep Extension

D1 3 8 E/A Single Arm Bicep Curl with Static Hold

D2 3 8 E/A Single Arm overhead Tricep Extension

D3 3 8 E/A Tricep Pushdown (until failure)

Set Sets Reps Exercise

A3 3 20 E/S One Leg DB Cross Crunch

A5 3 20 E/S DB SIde Plank Reach Through

A6 3 20 E/S Side V Crunch Variation

B1 4 10 Smith Machine Sumo Squat Deadlift

B2 4 10 DB Lying Hamstring Curl on bench

Reverse Leg Press on Smith Machine