New Year, New Me 2020 (Home&gym)

Year
New
New me
GET IN THE BEST SHAPE
OF YOUR LIFE
How to IF YOUR G YM IS BUSY
GYM
LITTLE INTIMIDA
INTIMIDATED
BUSY AND YOU FEEL A
TED
So you get to the gym, it’s PACKED and
use this you’re feeling a little uneasy about attempting
new movements. No worries! Here is my go
guide:
to trick...
Just grab a set of dumbbells, pick a quiet

little corner for yourself and pull out the home
Welcome Queens! I want you to get the best workout guide and smash that out.
results possible during the next 6 weeks, so Easy peasy!
here are my suggestions on how to take full
advantage of this program.
DON’T WORR
WORRYY IF YOU MISS A WORKOUT.
WORKOUT. IT
THE BEST WWAAY TO STICK TO MY FITQUEEN ISN’T THE END OF THE WORDWORD..
Yes, you should always try your best to make
CHALLENGE IS BY MAKING IT FIT INTO YOUR it happen, but if you cant nothing bad is going
SCHEDULE AND LIFESTYLE. This means you to happen! You simply need to dust yourself
may need to make some modifications to the off and try again tomorrow. Your progress will
program so that it suits you. not be ruined, and there is no need to stress
or punish yourself. The best way to ensure
WHA
WHATT DO I MEAN? you make your workouts is to plan ahead and
If you simply can’t workout 5-6 times per schedule them in!
week, then that’s fine! Instead do 3-4 times
per week if that’s what your schedule allows. IF YOU CAN’T MAKE IT TO THE G GYM
YM YOU HAVE
HAVE
Committing to 4 solid sessions per week will 3 OPTIONS
get you far better results than not committing 1. Go to the home guide and complete
at all! the home workout program for that day
(requires just dumbbells and resistance
If the workouts are too long (40-70 minutes bands)
per session) cut out the last 1 or 2 exercises, 2. Do your day 3 “HIIT Fit/Cardio day” instead.
or do less rounds of each exercise to make This is the Bodyweight or DB only HIIT
them a little shorter. You can always go back training from the workout guide, or your
and complete the extra rounds if you finish choice of cardio (can be running outside,
faster than anticipated. going for a walk, swimming, yoga, etc).
3. Have your rest day that day. Take a nice
This program is not rigid, there are many ways bath and try to go to sleep early so you can
to make it fit your schedule - I don’t want you start the next day refreshed and ready to
to be overwhelmed! This is going to be kick ass.
a fun 6 weeks ahead my Queens, you are
going to LEARN so much, you are going to
WORK super hard and you are going to get See Queens,
AMAZING RESULTS. there really
are so many
options and no
reason to stress.
My additional
tips:
• Always check your workout routine the day before, watch all videos to make sure to get the
perfect form.
• When performing unilateral movements (single leg exercises), always start with your less
dominant side first.
• Remember Queens, we are here to improve our health, change our lives for the better and also
have FUN while doing it!
WPA R M I N G U P
I feel like everyone likes to warm up differently - so you’re welcome to do what feels best for you
here. I personally like to start with a 5-10 minute incline walk & 5 minutes of dynamic stretches
to move and prepare the muscles I will be using that day.
WNA R M I N G D O W N
The same goes for warming down - I like to stretch the muscles I have used, go for a 5 minute
treadmill walk and have a big drink of water to warm down.
NR O G R E S S I O N
P
If you are a beginner/or aren’t comfortable using a certain piece of equipment yet (such as a
Barbell) you can always swap for Dumbbells or even start with bodyweight only first until you get
the hang of each movement and feel comfortable adding weight to it.
Remember girls, having proper form is always priority over weight.

There are some advanced movements throughout the guide, however I have been sure to include
the “alternate option” exercise under these to give you a substitution if you need it.
IGF Y O U R GY
TY M I S M I S S I N G A P I E C E O F E Q U I P M E N T
I tried my best to only use basic equipment that almost all gym should have. However, if there
is something that your gym don't have (for example Smith Machine) you can always swap it for
Barbells or Dumbbells and do the same or a similar exercise.
Also, remember to use our Facebook Support Group (FitQueen Community - CLICK HERE) to
connect with me and the other fitqueens if you have any questions or need any guidance. We are
in this together, real Queens fix each other’s crowns.
HOW TO PICK YOUR WEIGHT
Hypertrophy & Strength exercises

I want you to pick the heaviest weight you could use to complete each set with the prescribed
number of repetitions with perfect form. Never sacrifice your form to lift more weight.
It is time to push your limits though ladies - if you can lift more, do it. Do not be afraid of getting
“too muscular”... You don’t have enough testosterone in your body to do this, and you’ll progress more
quickly if you choose challenging weights.
If you feel like the weight you picked is a little too light, you can either do more reps or slow down
the movement (that’s going to make it more challenging) and then go heavier at the next set.
Explosive full body exercises

These are mostly body weight exercises, but if you do have to use weight (for example DB Thrusters)
pick a weight that's challenging enough but you can really control it throughout the entire set. Here
we are focusing on explosive movements, not on heavy lifts.
Tips for Beginners

Write down all the weights you are using with each exercise on week 1 so you can easily find your
perfect weight on week 2. No one told me to do this when I started out so I wasted so much time
between sets looking for what weight I should be using (it’s so annoying).
We keep the same workout for 2 weeks so you can practice & get familiar on week 1 and progress on
the following week. The guide is designed this way, with 3 training phases:
Week 1-2, Week 3-4, Week 5-6
There will be a lot of new movements that you probably haven’t even seen before (as I like to come
up with my own variations) but don’t let that scare you. I’m here to teach you new things and
challenge you everyday. Always try the first round with light weight or no weight and really get
familiar with the movement.
Also remember that though sometimes we get paranoid and think people are “watching us” or are
worried we might look silly to others - 99% of people in the gym are too focused on what they are
doing to even look at what you are doing! It’s all in our heads.
Best of luck Queens, let’s get to work!
v e , A n ita x x
Lo
Before
you start
I RECOMMEND THAT YOU

DOWNLOAD AN INTERVAL TIMER
for your phone for when you require one (eg Metabolic Finishers) -
I use an app called ‘SIT’. It’s free and really easy to use!
PLEASE DOWNLOAD A PHOTO

COLLAGE APP
to compare your start images with your final and/or halfway images.
I recommend the free app "Layout" as it doesn't add watermarks.
I HAVE 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!
PLEASE DOWNLOAD THE VIMEO

APP
I have included links to my Vimeo video examples of your workouts to assist
you. You can find the Vimeo links under each exercise - tap on these to view.
in your browser or in the app. MAKE SURE
YOU TAG
ME SO I SEE
I WOULD LOVE TO FOLLOW YOUR POSTS
YOUR JOURNEY ON INSTAGRAM
AND FACEBOOK;
please use the tags #TeamAnitaHerbert #FitQueenArmy
#FitQueenChallenge #FitQueenMeals and @anita_herbert @fitqueen_army
NEED RESISTANCE BANDS?

My personal recommendation is PROFITNESSSURE BANDS! The mini bands
set comes with four different resistance levels: light, medium, heavy & extra
heavy. CLICK HERE to shop and a discount will automatically apply!
Reference
Table
SET NUMBERS These numbers and letters represent which exercises go together
(A1, A2, A3 ETC.) in any one set. For example, A1 & A2 should be completed together
before resting.
SETS 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 moving onto set B (B1 & B2).
The amount of times you complete each specific exercise. For

REPS/TIME example, you may be 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.
ABBREVIATIONS EXPLANATION
BB Barbell
DB Dumbbell
KB Kettlebell
E/W Each Way
E/L Each Leg
Drop Set - start with a heavy weight, do as many reps as you can.
DS Next set, choose a lighter weight and do as many reps as you
can, repeating for the specified amount of sets.
ADDITIONAL
CARDIO
IF YOUR GOAL IS:

FAT LOSS
If your goal is Fat Loss, I would recommend that you INTENSE 5 MIN TREADMILL HIIT
complete your Metabolic Finishers on days of your This 5 minute workout will push you to the limit &
choice. If you have issues with your knees or with maximize your fat burn - if you do it right and give it
HIIT, you may substitute for a steady-state walk instead all you’ve got!
(30-45 mins).
Warm up: Incline power walk 3 min
Add these to your sessions on the days you prefer! 1. Incline sprints 30 secs (then rest 15 secs)
2. Side shuffle 30 secs each side (then rest
I'm going to give you a little freedom here so you can 15 secs)
customize your own finisher however you like! Here's 3. Flat sprint 30 sec (then rest 15 secs)
a few examples but feel free to do something else 4. Side shuffle 30 sec each side (then rest 15 secs)
if you prefer. I want this to be something that you 5. Dead-mill sprints 30 sec
choose to do, and give it all you've got!
Repeat circuit 1 more time if you are feeling badass.
RE
RECOMMEND
COMMENDA
ATIONS:
Weeks 1 to 3: 1-2 times per week HOME CARDIO
Weeks 4 to 6: 2-3 times per week 30 sec each with 10 sec break in between exercises.
Rest 60 sec at the end of the circuit.
ST
STAIRMASTER
AIRMASTER ROUTINE
All StairMasters are slightly different. I suggest you 1. Star squat jumps
to experiment with the speed. I like to start slow the 2. Commandos
first round and increase speed as I progress. 3. Burpee jack hops
4. Surrender jump squats
Warm up: 5 min on medium speed 5. Plank Jacks
1. Normal steps - 1 min 6. Squat to squat jump
2. Skipping step with a kick - 1 min
3. Squat walk - 1 min(stay low, I like to lean back Complete 2 - 3 rounds!
slightly to engage your glutes more)
4. Sidewalk crossing - 1 min each side
5. Run - 30 secs(be careful)Complete 2 rounds!
IF YOUR GOAL IS:
Lean Gains
If your goal is Lean Gains, I would not like you to
complete Metabolic Finishers.
If you would like to complete some additional cardio

outside of your sessions for recovery, aerobic fitness
or simply clearing your head - I would recommend low
intensity, steady-state walks.
This means you could go for an outdoor walk, or jump on

a treadmill, for 30-45 mins - and walk at low intensity
(where you can still easily hold a conversation).
RECOMMENDATIONS:
Weeks 1 to 3: 1-2 walks per week
Weeks 4 to 6: 2-3 walks per week
ional
addit
Notes
"MY DAY, MY WAY" WORKOUTS NOTE
S
N OTE FOR BEGINNER
BEGINNERS
Your 6th weekly workout is when you will have the If you are a beginner or haven't done this type of
freedom to personalize your "My Day, My Way" training before, you may need an additional rest
workout. For this day, you will choose a workout day throughout your weeks training. If after the
from your MDMW eBook (in your Challenge Start-Up first few sessions you are feeling sore & fatigued, I
Package), as per your goals. recommended implementing an additional rest day.
The best day of the week to do this is a
This can be a body type where you would like to see WEDNESDAY, when we do our cardio workouts.
further development, or simply a body part you enjoy
training the most! The other sessions are your muscle group weighted
sessions - so I would prefer you rest on a
Your choices are: Wednesday if you feel you need some extra time to
• Legs recuperate. Listen to your body here!
• Glutes
• Shoulders & Back Under some challenging movements, you will see an
• Arms "ADDITIONAL OPTION" choice. This is a more simple
• Cardio Finishers movement that you can do instead, should the
• Accelerated Fat Loss (HIIT) original movement be too challenging.
• Abs
• Single Leg Day (for those with NEW
S
N EW EXERCISE
EXERCISES
imbalance) There are many new exercises in this Challenge!
When you come across an unfamiliar movement,
please don't just write it off. I would like you to
MANDATORY REST DAY attempt everything! If a movement is not working for
Please note that I require you to have one full rest you, then it is OK to substitute for an alternative. The
day per week so your can recover! You can choose FitQueen Community on Facebook is a great place to
what day you wish to rest - I recommend Sunday. discuss subs if need be.
Please refer to "Rest + Recovery" in your Training
eBook for more information. However, ladies please
FOCUS
AF OCUS FE E
T URE
FEATUR
note that this eBook is a guide, not a bible. It is
I've listened to feedback from my previous
totally okay to move your days/sessions around to
Challenges where my Queens have noted that
suit your individual lifestyle and schedule. I want
with some exercises they are unsure where they are
you to enjoy this program and have fun with it! And
supposed to be focusing their mind to muscle
remember don't complain... Because I don't like
connection. In this Challenge I have added a
complaining!
"FOCUS" column to each day of your training plan -
so you know exactly which muscles to focus on with
each exercise.
WEEKLY
OVERVIEW
Weeks 1+2
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
SQUATS DEADLIFTS HIIT FIT/ HIP THRUST FULL BODY MY DAY, REST
CARDIO + MY WAY
SHOULDERS
Weeks 3+4
CARDIO + MY WAY
SHOULDERS
Weeks 5+6
CARDIO + MY WAY
SHOULDERS
Gym
Workouts
WEEKS 1+2
Monday - Day 1
SQUATS
SET SETS REPS EXERCISE Focus point
BB BACK SQUAT
https://vimeo.com/383815122/89b5296c38
A1 5 10 GLUTES, HAMSTRINGS, QUADS
ALTERNATIVE: BODYWEIGHT SQUAT TO LUNGE
https://vimeo.com/332128439
HIGH FEET WIDE LEG PRESS

https://vimeo.com/353284326/e0e205fbf8
B1 4 12 ALTERNATIVE OPTION: SMITH MACHINE LEG PRESS GLUTES, HAMSTRINGS

https://vimeo.com/353284760/7899f297fc
1 ¼ LEG EXTENSION
C1 4 15 QUADS
https://vimeo.com/383815674/abcd02d8be
SM SUMO SQUAT INTO SUMO GOOD MORNING

https://vimeo.com/353284915/2cc5948b21
D1 4 10 ALTERNATIVE OPTION: BANDED GOOD MORNING GLUTES, HAMSTRINGS

https://vimeo.com/353283758/f7659f8690
DB WALKING LUNGES WITH KNEE DRIVE

E1 3 10 E/L QUADS, GLUTES
https://vimeo.com/382943196/a4c23c9b73
DB GOBLET SUMO SQUAT

F1 3 20 GLUTES, HAMSTRINGS
https://vimeo.com/383815132/6b592dc510
LYING HAMSTRING CURL

G1 3 10 https://vimeo.com/353176534/59d29e364d HAMSTRINGS
Tuesday - Day 2
DEADLIFTS
BB DEADLIFTS
https://vimeo.com/353176216/3f7ef26eba
A1 5 8 POSTERIOR CHAIN
ALTERNATIVE OPTION: BB SUMO DEADLIFT
https://vimeo.com/353176237/c5d9da7010
CABLE STRAIGHT ARM LAT PULL DOWN

B1 4 10 LATS
https://vimeo.com/382942502/27dda2c6ed
BB UNDERHAND GRIP BENT OVER ROW

B2 4 10 LATS, MID BACK
https://vimeo.com/342391290/0b456fd133
CABLE KNEELING LAT PULL DOWN (DUAL PULLEY)

C1 3 10 LATS
https://vimeo.com/382941783/92e947e87d
CABLE ALTERNATING PULL DOWN

C2 3 8 E/A (DROP THE WEIGHT TO LIGHTER) LATS
https://vimeo.com/382942057/7f2f840c23
CABLE REAR DELT FLY

D1 3 12 REAR DELTS
https://vimeo.com/382942529/3e3d7ebc83
BACK EXTENSION
E1 3 12 https://vimeo.com/384386548 WHOLE BACK
Wednesday - Day 3
HIIT FIT OR YOUR CHOICE OF
RECOVERY CARDIO
tabata
SET SETS TIME EXERCISE Focus point
SQUAT JACKS
A1 8 20:10 QUADS, HAMSTRINGS
https://vimeo.com/384131904/ac2c759fd7
CRAB TOE TOUCH

https://vimeo.com/384131949/3942e8f721
B1 8 20:10 CORE
ALTERNATIVE OPTION: BANDED FLUTTER KICKS
https://vimeo.com/353290201/61b417ba8e
SUMO SQUAT TO KNEE UP

C1 8 20:10 GLUTES, CORE
https://vimeo.com/384131960/33142d6689
DOUBLE CLIMBER, DOUBLE JACK

D1 8 20:10 CORE (FULL BODY MOVEMENT)
https://vimeo.com/384131697/6867a522f4
HIGH PLANK KNEE TO OPPOSITE ELBOW

https://vimeo.com/384131706/4fe60fcb78
E1 8 20:10 CORE (FULL BODY MOVEMENT)
ALTERNATIVE OPTION: PLANK
https://vimeo.com/384131938/43295af967
ALTERNATING PLYO CURTSY

https://vimeo.com/384131968/8c1b4f7dea
F1 8 20;10 GLUTES
Alternative option: DB CURTSY LUNGE PULSES
https://vimeo.com/342389443/4a0c27988b
AROUND THE WORLD PLANKS

https://vimeo.com/384131925/f14b9d31d8
G1 8 20:10 CORE (FULL BODY MOVEMENT)
ALTERNATIVE OPTION: PLANK
SURRENDER JUMP SQUATS

https://vimeo.com/342766198/1d875373ef
H1 8 20:10 QUADS, GLUTES
Alternative option: DB SURRENDERS
https://vimeo.com/342764539/39d194da39
THIS IS A TIMED WORKOUT! THE 1ST NUMBER REPRESENTS THE WORKING TIME,
THE 2ND NUMBER REPRESENTS THE REST. REPEAT 8 ROUNDS.
Thursday - Day 4
THRUSTS + SHOULDERS
BB HIP THRUST PYRAMID

1 X 10 https://vimeo.com/383895535/d47ba6d7d4
1X8
A1 4 GLUTES
1X6 ALTERNATIVE OPTION: BANDED HIP THRUSTS
1X5 https://vimeo.com/383815730/a72f1ec378
DB MILITARY PRESS
B1 4 10 SHOULDERS
https://vimeo.com/383815157/ac0cba4211
BANDED SINGLE LEG ELEVATED GLUTE BRIDGE

(OFF FLOOR)
https://vimeo.com/342390866/45e03a1c38
B2 4 10 E/L GLUTES
ALTERNATIVE OPTION: BANDED HIP
THRUST ABDUCTIONS
https://vimeo.com/383815750/25d44d5d5d
DB UPRIGHT ROW VARIATION

C1 3 8 SHOULDERS
https://vimeo.com/382942038/a9961bf111
BANDED ELEVATED GLUTE BRIDGE

C2 3 20 GLUTES
https://vimeo.com/382941757/c6592958e7
BANDED ELEVATED GLUTE BRIDGE ABDUCTIONS

C3 3 30 GLUTES
https://vimeo.com/382942440/025f25546d
DB LATERAL RAISE 1 & HALF

D1 4 10 E/A SHOULDERS
https://vimeo.com/342652866/d8d1aa130a
DB BANDED KNEELING SQUATS

D2 4 12 GLUTES
https://vimeo.com/383895646/abbd25308b
WHAT IS A PYRAMID?
START AT THE HIGHEST NUMBER OF REPS WITH A LIGHTER WEIGHT, PERFORM 10 REPS
IMMEDIATELY ADD MORE WEIGHT AND PERFORM 8 REPS
FINAL TIME, ADD MORE WEIGHT AND PERFORM 5 REPS
THIS IS ONE SET

AS THE WEIGHT INCREASES, THE REPS DECREASE
Friday - Day 5
FULL BODY
PW OH SQUAT
https://vimeo.com/383894707/42ef0ed40d
A1 3 8 QUADS, HAMSTRINGS, GLUTES
ALTERNATIVE OPTION: DB FRONT SQUAT
https://vimeo.com/364350737/034f15c601
CHIN UP; UNDERHAND GRIP (YOU CAN USE BANDS

OR MACHINE FOR ASSISTANCE)
https://vimeo.com/383895462/3510fe476d
B1 3 AMRAP BACK
ALTERNATIVE OPTION: PUSH UPS ON KNEES

https://vimeo.com/383894672/128a63e32e
DB HAMMER INTO WIDE BICEP CURL

C1 4 8 E/A BICEPS
https://vimeo.com/382942943/16f78c05e3
DB INCLINE CHEST PRESS

C2 4 8 CHEST
https://vimeo.com/383815139/fd391b742a
PLATE SUMO SQUAT TO CURTSY W BICEP CURL

D1 4 12 GLUTES, BICEPS
Alternative option: BODYWEIGHT SQUAT TO LUNGE
CABLE LAT PULL DOWN

E1 4 8 LATS
DB SUMO SQUAT WITH FRONT RAISE INTO CALF RAISE

https://vimeo.com/383814844/a6b0e293f7
F1 3 12 GLUTES, SHOULDERS, CALVES
Alternative option: DB SUMO GOBLET SQUAT
WHAT IS AMRAP?
"AS MANY REPS AS POSSIBLE"
PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE
THIS IS ONE SET
Gym
Workouts
WEEKS 3+4
Monday - Day 1
SQUATS
BB FRONT SQUATS
HTTPS://VIMEO.COM/383814883/DF4189E6D4
ALTERNATIVE: DB FRONT SQUATS
HTTPS://VIMEO.COM/364350737/034F15C601
DB OPEN STANCE WALKING LUNGES

https://vimeo.com/382941942/2b9cffc73d
B1 3 10 E/L GLUTES, HAMSTRINGS, QUADS
ALTERNATIVE OPTION: DB STATIONARY LUNGES
https://vimeo.com/331906821/82d13541ea
HEEL ELEVATED DB GOBLET SQUAT

C1 3 12 GLUTES, HAMSTRINGS
https://vimeo.com/383815009/1e44022558
DB ROMANIAN DEADLIFT
https://vimeo.com/342388112/e747c5f8d8
DB DECLINE REVERSE LUNGE

D1 3 12 E/L GLUTES, HAMSTRINGS, QUADS
https://vimeo.com/383815041/c45f257a40
EB HAMSTRING CURL
https://vimeo.com/383815773/b374c76ebf
D2 3 12 HAMSTRINGS
Alternative option: BANDED HAMSTRING CURL
https://vimeo.com/353290207/71bd37f3da
BANDED HIP THRUST ABDUCTION

E1 2 50 GLUTES
https://vimeo.com/383815736/4598e189cb
Tuesday - Day 2
DEADLIFTS
SMITH MACHINE SUMO DEADLIFT

https://vimeo.com/353284885/44eb8584d0
A1 5 8 GLUTES, HAMSTRINGS
ALTERNATIVE OPTION: DB SUMO RDL
https://vimeo.com/353284133/0945dec911
CHIN UP (BANDED OR ASSISTED IF NEED BE)

https://vimeo.com/383895462/3510fe476d
B1 3 12 WHOLE BACK
Alternative option: PUSH UPS ON KNEES
CHEST SUPPORTED LAYING WIDE ROW

C1 4 10 WHOLE BACK
https://vimeo.com/383815286/f83f68f371
CABLE SUMO STANCE RDL

D1 4 12 GLUTES, HAMSTRINGS
https://vimeo.com/353176327/afb22e85b9
DB RENEGADE ROW
https://vimeo.com/383895091/d1c4fefaa3
E1 4 8 E/A MID BACK
Alternative option: DB SINGLE ARM WIDE ROW
https://vimeo.com/364350821/19da4827df
SUPERMANS
E2 4 12 WHOLE BACK
https://vimeo.com/383895083/9326d749e8
Wednesday - Day 3
RECOVERY CARDIO
BOX JUMPS
https://vimeo.com/384131833/624ca5f8d7
Alternative option: DB STEP UPS
https://vimeo.com/364350876/0735fd6546
HIGH KNEES
A2 3 30:10 GLUTES, CORE
https://vimeo.com/342654345/92b5f97099
PLANK REACHES
https://vimeo.com/384135723/e94f484949
B1 3 30:10 FULL BODY MOVEMENT
Alternative option: PLANK
MOUNTAIN CLIMBER VARIATION ( cross + straight)

https://vimeo.com/384131700/5565dd5546
Alternative option: MOUNTAIN CLIMBERS
https://vimeo.com/384131913/436aee1917
SHOULDER TAP PLANK JACKS

https://vimeo.com/384131691/8a092d696c
C1 3 30:10 FULL BODY MOVEMENT
Alternative option: SHOULDER TAPS
https://vimeo.com/342879333/df4133a909
SURRENDER SQUAT JUMPS

https://vimeo.com/384131722/3d9fc1574b
C2 3 30:10 QUADS, HAMSTRINGS
Thursday - Day 4
THRUSTS + SHOULDERS
REPS/
SET SETS EXERCISE Focus point
TIME
PAUSE BB HIP THRUST

https://vimeo.com/383895577/23469fba9a
A1 4 6 GLUTES
Alternative option: BANDED HIP THRUST
https://vimeo.com/383815730/a72f1ec378
DB ALTERNATING SINGLE ARM ARNOLD PRESS

https://vimeo.com/383815265/aa3e6a0770
B1 3 10 E/A SHOULDERS
Alternative option: DB SINGLE ARM SHOULDER PRESS
https://vimeo.com/382941995/0f0e191979
DB FROG STANCE GLUTE BRIDGE

B2 3 12 GLUTES
https://vimeo.com/342650171/8dfaeb23e5
DB SINGLE ARM LEANING LATERAL RAISE

C1 4 10 E/A SHOULDERS
https://vimeo.com/383815253/a198f0f122
CABLE PULL THROUGHS

C2 4 12 GLUTES
https://vimeo.com/353290323/b0c8a62637
BANDED STANDING THRUSTS

D1 3 20 GLUTES
https://vimeo.com/383815659/acee8f1a33
DOUBLE BANDED GLUTE BRIDGE ABDUCTOR

E1 3 30 GLUTES
https://vimeo.com/383815757/07e9c3c6d0
Friday - Day 5
FULL BODY
REPS/
TIME
PULL UP; OVER HAND GRIP. (YOU CAN USE BANDS OR

MACHINE FOR ASSISTANCE)
https://vimeo.com/383895421/55b2262dd6
A1 4 AMRAP WHOLE BACK

SEATED LEG PRESS

https://vimeo.com/383815663/bf74a5095f
B1 4 8 QUADS, HAMSTRINGS
Alternative option: SMITH MACHINE LEG PRESS
https://vimeo.com/353284760/7899f297fc
DB MILITARY PRESS
C1 4 8 SHOULDERS
DB BULGARIAN LUNGE
https://vimeo.com/342651493/8c19342401
C2 4 10 E/L QUADS, HAMSTRINGS
Alternative option: DB STATIONARY LUNGE
DB CURL COMPLEX
https://vimeo.com/342386507/301dd938cf
D1 3 10 Alternative option: DB NARROW BICEP CURL BICEPS

https://vimeo.com/353290433/16cdebd719
TRICEP DIPS
D2 3 AMRAP TRICEPS
https://vimeo.com/332125006/0169a002a0
DB SUMO SQUAT TO BICEP CURL

E1 2 15 GLUTES, HAMSTRINGS, BICEPS
WHAT IS AMRAP?
THIS IS ONE SET
Gym
Workouts
WEEKS 5+6
monday - Day 1
SQUATS
BB SUMO PAUSE SQUATS

https://vimeo.com/353176242/cc83e251e5
A1 5 12 Alternative option: SMITH MACHINE PAUSE SUMO SQUAT GLUTES, HAMSTRINGS, QUADS
https://vimeo.com/353284790/7fedfaf0d8
BB B STANCE SQUAT
https://vimeo.com/353176208/72608bffb9
Alternative option: DB B STANCE SQUAT
https://vimeo.com/353176400/5b68af3dee
DB BANDED RDLS
https://vimeo.com/353290195/3200b75365
DB SIDE STEP UP
https://vimeo.com/383895477/58e495fcfb
DB SUITCASE CARRY LUNGE

(CONTRALATERAL LOAD LUNGE)
https://vimeo.com/383895147/b83e2be2a8
D2 3 10 E/L QUADS

PISTOL SQUATS
Bench Assisted:
https://vimeo.com/383895497/7637d425fe
E1 3 8 E/L GLUTES, HAMSTRINGS
Band Assisted:
https://vimeo.com/383895363/1a36315b27
BANDED FROG KICKS

E2 3 20 GLUTES
Tuesday - Day 2
DEADLIFTS
BB SUMO DEADLIFTS
https://vimeo.com/383895505/834a9ff134
Alternative option: DB SUMO RDL
BB GOOD MORNINGS
https://vimeo.com/383895610/77f2387e8f
B1 4 10 HAMSTRINGS
Alternative option: BB SEATED GOOD MORNING
https://vimeo.com/383895598/39a9d34409
DB RDL INTO B STANCE RDL

B2 4 8 GLUTES, HAMSTRINGS
https://vimeo.com/382941978/e85f72a7ce
CABLE SQUAT TO RDL

C1 3 10 GLUTES, HAMSTRINGS, QUADS
https://vimeo.com/353176305/e3e2855702
CABLE UNDERHAND CLOSE GRIP ROW

C2 4 12 MID BACK
https://vimeo.com/382942721/b0007e6e15
DB SINGLE LEG DEADLIFT WITH ROW

https://vimeo.com/382941985/6a5965c9c6
D1 3 12 E/L HAMSTRINGS, MID BACK
Alternative option: DB SINGLE LEG DEADLIFT
https://vimeo.com/331909175/c6dfd6c7da
Wednesday - Day 3
RECOVERY CARDIO
(CAN BE DONE AT HOME)
DB PUNCHES
A1 8 20:10 SHOULDERS
https://vimeo.com/342388031/2cf71d7d6b
MOUNTAIN CLIMBERS
B1 8 20:10 CORE
STAR SQUAT JUMP

C1 8 20:10 WHOLE BODY MOVEMENT
https://vimeo.com/364350983/2f10c2fd0f
BANDED PLANK JACKS

D1 8 20:10 WHOLE BODY MOVEMENT
FORWARD JUMP SHUFFLE BACK (Bands is optional)

E1 8 20:10 QUADS, HAMSTRINGS
https://vimeo.com/353290181/7cb32b0e56
SQUAT TO REAR LUNGE

F1 8 20:10 GLUTES, HAMSTRINGS, QUADS
https://vimeo.com/384133356/613a79066a
Thursday - Day 4
THRUSTS + SHOULDER
BANDED BB 10-6-10 METHOD THRUSTS

https://vimeo.com/383895535/d47ba6d7d4
A1 4 10-6-10 GLUTES
CABLE KNEELING SQUATS

B1 4 12 https://vimeo.com/383894930/b139a40fd1 GLUTES
KNEELING SMITH MACHINE SHOULDER PRESS

C1 4 10 SHOULDERS
https://vimeo.com/353284726/0e173d24b5
DB SINGLE LEG HIP THRUST (off bench)

https://vimeo.com/383815739/58ec1c7420
D1 3 10 E/L GLUTES
Alternative option: BANDED HIP THRUST ABDUCTIONS
DB SEATED LATERAL RAISE

E1 3 10 SHOULDERS
DOUBLE BANDED THRUST BURN OUT

F1 3 AMRAP GLUTES
CABLE UPRIGHT ROW

https://vimeo.com/353290409/f1e23db70a
G1 3 12 SHOULDERS
Alternative: DB FRONT RAISE TO UPRIGHT ROW
https://vimeo.com/342765427/ee3783489c
WHAT IS 10-6-10? WHAT IS AMRAP?

ONE SET IS MADE UP OF: "AS MANY REPS AS POSSIBLE"
10 FULL THRUSTS PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE
6 SECOND HOLD AT TOP THIS IS ONE SET
10 PULSES (HALF WAY DOWN AND BACK UP)
THIS WILL BURN (IN A GOOD WAY)!

Friday - Day 5
FULL BODY
DB SQUAT CURL PRESS

A1 4 12 WHOLE BODY MOVEMENT
https://vimeo.com/342762901/2bf224e191
CABLE FACE PULLS

https://vimeo.com/382942907/39bc800ce2
A2 4 12 REAR DELTS
Alternative: SINGLE ARM FACE PULL TO REVERSE LUNGE
DB LATERAL RAISE VARIATION

https://vimeo.com/382942027/95f97b63d3
DB SKULL CRUSHERS WITH LEG LIFT

https://vimeo.com/353290443/459b512f5a
B2 4 10 TRICEPS, CORE
Alternative option: DB SKULL CRUSHERS
https://vimeo.com/254140255/d7bf8a9f96
PLATE OVERHEAD WALKING LUNGES

https://vimeo.com/382943062/450b41feec
C1 3 10 E/L GLUTES, HAMSTRINGS, QUADS
Alternative option: DB STATIONARY LUNGES
CABLE OVERHEAD TRICEP EXTENSION

D1 4 10 TRICEPS
https://vimeo.com/353290332/1d8d424e61

E1 4 10 E/A BICEPS
home
Workouts
WEEKS 1+2
monday - Day 1
SQUATS
DB DOUBLE PULSE SQUAT

https://vimeo.com/342652362/0b30c0fc0a
Alternative: BODYWEIGHT SQUAT TO LUNGE
DB ALTERNATING CURTSY LUNGES

B1 4 10 E/L GLUTES, HAMSTRINGS
https://vimeo.com/342756848/531a21c285
DB LOW SIDE STEP SQUAT

B2 4 15 GLUTES, QUADS
DB REVERSE LUNGE TO HIGH KNEE

C1 3 10 E/L https://vimeo.com/342653239/686ac99812 GLUTES, HAMSTRINGS
DB GOBLET SUMO SQUAT

DB LYING HAMSTRING CURL DROP SET

D1 3 8, 16 D/S https://vimeo.com/324747024/2506688133 HAMSTRINGS
WHAT IS A DROP SET?

CHOOSE YOUR STARTING WEIGHT (HEAVIER), PERFORM 8 REPS
DROP YOUR WEIGHT (LIGHTER) AND SMASH OUT 16 REPS
THIS IS ONE SET
Tuesday - Day 2
DEADLIFTS
DB DEADLIFTS
DB SINGLE ARM WIDE ROW

B1 4 10 LATS
DB BENT OVER ROW

B2 4 10 LATS, MID BACK
https://vimeo.com/342389291/0548d23ef9
BANDED BENT OVER ROW TO UPRIGHT ROW

C1 3 10 BACK, SHOULDERS
PUSH UPS
C2 3 AMRAP CHEST, SHOULDERS
https://vimeo.com/383894858/49245c6e37
DB BENT OVER REAR DELT FLY

D1 3 12 REAR DELTS
https://vimeo.com/384131989/be19663bc0
WHAT IS AMRAP?
THIS IS ONE SET
Wednesday - Day 3
RECOVERY CARDIO (CAN BE DONE AT HOME)
tabata
SQUAT JACKS
https://vimeo.com/384131904/ac2c759fd7
CRAB TOE TOUCH

https://vimeo.com/384131949/3942e8f721
B1 8 20:10 CORE
Alternative option: BANDED FLUTTER KICKS
https://vimeo.com/353290201/61b417ba8e
SUMO SQUAT TO KNEE UP

C1 8 20:10 GLUTES, CORE
https://vimeo.com/384131960/33142d6689
DOUBLE CLIMBER, DOUBLE JACK

D1 8 20:10 CORE (FULL BODY MOVEMENT)
https://vimeo.com/384131697/6867a522f4
HIGH PLANK KNEE TO OPPOSITE ELBOW

https://vimeo.com/384131706/4fe60fcb78
E1 8 20:10 CORE (FULL BODY MOVEMENT)

F1 8 20;10 GLUTES
Alternative option: DB CURTSY LUNGE PULSES
https://vimeo.com/342389443/4a0c27988b
AROUND THE WORLD PLANKS

https://vimeo.com/384131925/f14b9d31d8
G1 8 20:10 CORE (FULL BODY MOVEMENT)
SURRENDER JUMP SQUATS

https://vimeo.com/342766198/1d875373ef
H1 8 20:10 QUADS, GLUTES
Thursday - Day 4
THRUSTS + SHOULDER
DB SINGLE LEG HIP THRUST PYRAMID

1 X 10
1X8
A1 4 GLUTES
1X6 Alternative option: BANDED HIP THRUSTS
1X5 https://vimeo.com/383815730/a72f1ec378
DB MILITARY PRESS
B1 4 10 SHOULDERS
BANDED SINGLE LEG ELEVATED GLUTE BRIDGE

(OFF FLOOR)
https://vimeo.com/342390866/45e03a1c38
B2 4 10 E/L GLUTES

DB UPRIGHT ROW VARIATION

https://vimeo.com/382942038/a9961bf111
BANDED ELEVATED GLUTE BRIDGE

C2 3 20 GLUTES
https://vimeo.com/382941757/c6592958e7
BANDED ELEVATED GLUTE BRIDGE ABDUCTIONS

C3 3 30 GLUTES
https://vimeo.com/382942440/025f25546d
DB LATERAL RAISE 1 & HALF

D1 4 10 SHOULDERS
https://vimeo.com/342652866/d8d1aa130a
DB BANDED KNEELING SQUATS (Band optional )

D2 4 12 GLUTES
WHAT IS A PYRAMID?
START AT THE HIGHEST NUMBER OF REPS WITH A LIGHTER WEIGHT, PERFORM 10 REPS
FINAL TIME, ADD MORE WEIGHT AND PERFORM 5 REPS
THIS IS ONE SET

AS THE WEIGHT INCREASES, THE REPS DECREASE
Friday - Day 5
FULL BODY
DB THRUSTERS
https://vimeo.com/383815650/31e3a715b3
PUSH UPS ON KNEES

B1 3 AMRAP SHOULDERS, CHEST
DB SINGLE ARM ROW

C1 4 8 E/A MID BACK
https://vimeo.com/327140257/57399e266f
DB INCLINE CHEST PRESS

D1 4 8 CHEST
https://vimeo.com/383815139/fd391b742a

D2 4 12 E/L GLUTES, QUADS
Alternative option: DB CURTSY PULSES
https://vimeo.com/364350721/27de39fddf

F1 4 8 E/A MID BACK
DB SUMO SQUAT WITH FRONT RAISE INTO CALF RAISE

https://vimeo.com/383814844/a6b0e293f7
F2 4 12 GLUTES, SHOULDERS, CALVES
WHAT IS AMRAP?
THIS IS ONE SET
home
Workouts
WEEKS 3+4
monday - Day 1
SQUATS
DB FRONT SQUATS
https://vimeo.com/364350737/034f15c601
DB B - STANCE SQUATS
HEEL ELEVATED DB GOBLET SQUAT

https://vimeo.com/383815009/1e44022558
DB ROMANIAN DEADLIFT
https://vimeo.com/342388112/e747c5f8d8
DB DECLINE REVERSE LUNGE

https://vimeo.com/383815041/c45f257a40
DB HAMSTRING CURL
D2 3 12 HAMSTRINGS
https://vimeo.com/324747024/2506688133
BANDED HIP THRUST ABDUCTION

E1 2 50 GLUTES
Tuesday - Day 2
DEADLIFTS
REPS/
TIME
DB SUMO DEADLIFT
PUSH UPS
https://vimeo.com/342881199/f86221802f
B1 3 AMRAP SHOULDERS, CHEST
CHEST SUPPORTED LAYING WIDE ROW

C1 4 10 WHOLE BACK
https://vimeo.com/383815286/f83f68f371
DB REVERSE LUNGE TO CURTSY LUNGE

https://vimeo.com/342756363/fb7a463349
D1 4 12 E/L GLUTES, HAMSTRINGS
Alternative option: DB ALTERNATING CURTSY LUNGE
https://vimeo.com/342368285/b50641037b
DB RENEGADE ROW
https://vimeo.com/383895091/d1c4fefaa3
E1 4 8 E/A MID BACK
Alternative option: DB SINGLE ARM WIDE ROW
SUPER MANS
E2 4 12 WHOLE BACK
https://vimeo.com/383895083/9326d749e8
WHAT IS AMRAP?
THIS IS ONE SET
Wednesday - Day 3
RECOVERY CARDIO
BOX JUMPS
https://vimeo.com/384131833/624ca5f8d7
Alternative: SINGLE LEG STEP UP
https://vimeo.com/382941710/1ebcaa6841
HIGH KNEES
A2 3 30:10 GLUTES, CORE
https://vimeo.com/342654345/92b5f97099
PLANK REACHES
https://vimeo.com/384135723/e94f484949
MOUNTAIN CLIMBER VARIATION ( cross + straight)

https://vimeo.com/384131700/5565dd5546
Alternative option: MOUNTAIN CLIMBERS
SHOULDER TAP PLANK JACKS

https://vimeo.com/384131691/8a092d696c
C1 3 30:10 FULL BODY MOVEMENT
Alternative option: SHOULDER TAPS
https://vimeo.com/342879333/df4133a909
SURRENDER SQUAT JUMP

C2 3 30:10 QUADS, HAMSTRINGS
Thursday - Day 4
THRUSTS + SHOULDER
DB SINGLE LEG HIP THRUST

A1 4 6 E/L GLUTES
DB ALTERNATING SINGLE ARM ARNOLD PRESS

https://vimeo.com/383815265/aa3e6a0770
Alternative option: DB SINGLE ARM SHOULDER PRESS
https://vimeo.com/382941995/0f0e191979
DB FROG STANCE GLUTE BRIDGE

B2 3 12 GLUTES
DB SINGLE ARM LEANING LATERAL RAISE

https://vimeo.com/383815253/a198f0f122
BANDED STANDING THRUST

C2 4 12 GLUTES
https://vimeo.com/383815659/acee8f1a33
DOUBLE BANDED GLUTE BRIDGE ABDUCTOR

D1 3 30 GLUTES
https://vimeo.com/383815757/07e9c3c6d0
Friday - Day 5
FULL BODY
PUSH UPS
https://vimeo.com/383894858/49245c6e37
A1 4 AMRAP SHOULDERS, CHEST
Alternative option: PUSH UP ON KNEES
DB COSSACK SQUAT
A2 4 8 E/L https://vimeo.com/383895345/b9b57a0397 QUADS, HAMSTRINGS
DB MILITARY PRESS
B1 4 8 SHOULDERS
DB BULGARIAN LUNGE
https://vimeo.com/342651493/8c19342401
B2 4 10 E/L QUADS, HAMSTRINGS
DB BENT OVER REAR DELT FLY

C1 3 10 REAR DELTS
https://vimeo.com/384131989/be19663bc0
TRICEP DIPS
C2 3 AMRAP TRICEPS
https://vimeo.com/332125006/0169a002a0
DB SURRENDER JUMPS
D1 2 15 QUADS, HAMSTRINGS, GLUTES
WHAT IS AMRAP?
THIS IS ONE SET
home
Workouts
WEEKS 5+6
monday - Day 1
SQUATS
DB SUMO GOBLET SQUAT

DB B STANCE SQUAT
B1 3 12 E/L QUADS, HAMSTRINGS, GLUTES
DB BANDED RDLS
B2 3 12 GLUTES, HAMSTRINGS
https://vimeo.com/353290195/3200b75365
DB SIDE STEP UP
C1 3 10 E/L GLUTES, HAMSTRINGS, QUADS
DB SUITCASE CARRY LUNGE

(CONTRALATERAL LOAD LUNGE)
https://vimeo.com/383895147/b83e2be2a8
C2 3 10 E/L QUADS
Alternative option: DB SIDE STEP UP

PISTOL SQUATS
Bench Assisted:
https://vimeo.com/383895497/7637d425fe
D1 3 10 E/L GLUTES, HAMSTRINGS
Band Assisted:
https://vimeo.com/383895363/1a36315b27
BANDED FROG KICKS

D2 3 20 GLUTES
Tuesday - Day 2
DEADLIFTS
DB SUMO RDL
A1 5 8 https://vimeo.com/353284133/0945dec911 HAMSTRINGS
BANDED GOOD MORNINGS

https://vimeo.com/353283758/f7659f8690
B1 4 10 HAMSTRINGS
Alternative option: BB SEATED GOOD MORNING
https://vimeo.com/383895598/39a9d34409
DB RDL INTO B STANCE RDL

B2 4 8 E/L GLUTES, HAMSTRINGS
https://vimeo.com/382941978/e85f72a7ce
DB SUMO SQUAT SEQUENCE

https://vimeo.com/364350916/d18fe2b9a5
Alternative option: DB SUMO SQUAT
https://vimeo.com/342763947/d373083229

C2 4 12 E/A MID BACK
DB SINGLE LEG DEADLIFT WITH ROW

https://vimeo.com/382941985/6a5965c9c6
D1 3 12 E/L HAMSTRINGS, MID BACK
Alternative option: DB SINGLE LEG DEADLIFT
Wednesday - Day 3
RECOVERY CARDIO (CAN BE DONE AT HOME)
tabata
DB PUNCHES
A1 8 20:10 SHOULDERS
https://vimeo.com/342388031/2cf71d7d6b
MOUNTAIN CLIMBERS
B1 8 20:10 CORE
STAR SQUAT JUMP

C1 8 20:10 WHOLE BODY MOVEMENT
https://vimeo.com/364350983/2f10c2fd0f
BANDED PLANK JACKS

D1 8 20:10 WHOLE BODY MOVEMENT
FORWARD JUMP SHUFFLE BACK (Bands is optional)

E1 8 20:10 QUADS, HAMSTRINGS
https://vimeo.com/353290181/7cb32b0e56
SQUAT TO REAR LUNGE

F1 8 20:10 GLUTES, HAMSTRINGS, QUADS
https://vimeo.com/384133356/613a79066a
Thursday - Day 4
THRUSTS + SHOULDER
DB 10-6-10 METHOD FROG THRUSTS

A1 4 10-6-10 GLUTES
DB KNEELING SQUATS
B1 4 12 (Band optional) GLUTES
DB ALTERNATING SHOULDER PRESS

https://vimeo.com/382943022/90606edea1
DB SINGLE LEG HIP THRUST (off bench)

C1 3 10 E/L GLUTES
DB SEATED LATERAL RAISE

C2 3 10 SHOULDERS
DOUBLE BANDED THRUST BURN OUT

D2 3 AMRAP GLUTES
DB FRONT RAISE TO UPRIGHT ROW

D1 3 12 SHOULDERS
https://vimeo.com/342765427/ee3783489c
WHAT IS 10-6-10? WHAT IS AMRAP?

ONE SET IS MADE UP OF: "AS MANY REPS AS POSSIBLE"
10 FULL THRUSTS PERFORM AS MANY REPS AS YOU CAN UNTIL FAILURE
6 SECOND HOLD AT TOP THIS IS ONE SET
10 PULSES (HALF WAY DOWN AND BACK UP)
THIS WILL BURN (IN A GOOD WAY)!

Friday - Day 5
FULL BODY
DB SQUAT CURL PRESS

https://vimeo.com/342762901/2bf224e191
SINGLE ARM FACE PULL TO REVERSE LUNGE

A2 4 12 E/L WHOLE BODY MOVEMENT
DB LATERAL RAISE VARIATION

https://vimeo.com/382942027/95f97b63d3
DB SKULL CRUSHERS WITH LEG LIFT

https://vimeo.com/353290443/459b512f5a
C1 4 10 TRICEPS, CORE
Alternative option: DB SKULL CRUSHERS
https://vimeo.com/254140255/d7bf8a9f96
DB WALKING LUNGES COMBO

https://vimeo.com/382943232/e5a5505700
Alternative option: DB STATIONARY LUNGES
DB TRICEP KICKBACKS
E1 4 10 E/A TRICEPS
https://vimeo.com/353290466/b433a988c5

E2 4 10 BICEPS
CONGRATULATIONS,
YOU DID IT QUEEN!
P LETE YOUR
T IME TO COM
IT’S NOW
K IN WITH ME!
EC
FINAL CH
PLEASE CHECK YOUR EMAIL

FOR INSTRUCTIONS.

New Year, New Me 2020 (Home&gym)

Uploaded by

Copyright:

Available Formats

New Year, New Me 2020 (Home&gym)

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

New Year, New Me 2020 (Home&gym)

Uploaded by

Copyright:

Available Formats

Year

Just grab a set of dumbbells, pick a quiet

Remember girls, having proper form is always priority over weight.

Hypertrophy & Strength exercises

Explosive full body exercises

Tips for Beginners

Week 1-2, Week 3-4, Week 5-6

Best of luck Queens, let’s get to work!

I RECOMMEND THAT YOU

PLEASE DOWNLOAD A PHOTO

I HAVE BUILT AN INCREDIBLE

PLEASE DOWNLOAD THE VIMEO

NEED RESISTANCE BANDS?

The amount of times you complete each specific exercise. For

E/W Each Way

E/L Each Leg

IF YOUR GOAL IS:

If you would like to complete some additional cardio

This means you could go for an outdoor walk, or jump on

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

HIGH FEET WIDE LEG PRESS

B1 4 12 ALTERNATIVE OPTION: SMITH MACHINE LEG PRESS GLUTES, HAMSTRINGS

SM SUMO SQUAT INTO SUMO GOOD MORNING

D1 4 10 ALTERNATIVE OPTION: BANDED GOOD MORNING GLUTES, HAMSTRINGS

DB WALKING LUNGES WITH KNEE DRIVE

DB GOBLET SUMO SQUAT

LYING HAMSTRING CURL

CABLE STRAIGHT ARM LAT PULL DOWN

BB UNDERHAND GRIP BENT OVER ROW

CABLE KNEELING LAT PULL DOWN (DUAL PULLEY)

CABLE ALTERNATING PULL DOWN

CABLE REAR DELT FLY

CRAB TOE TOUCH

SUMO SQUAT TO KNEE UP

DOUBLE CLIMBER, DOUBLE JACK

HIGH PLANK KNEE TO OPPOSITE ELBOW

ALTERNATING PLYO CURTSY

AROUND THE WORLD PLANKS

SURRENDER JUMP SQUATS

BB HIP THRUST PYRAMID

BANDED SINGLE LEG ELEVATED GLUTE BRIDGE

DB UPRIGHT ROW VARIATION

BANDED ELEVATED GLUTE BRIDGE

BANDED ELEVATED GLUTE BRIDGE ABDUCTIONS

DB LATERAL RAISE 1 & HALF

DB BANDED KNEELING SQUATS

THIS IS ONE SET

CHIN UP; UNDERHAND GRIP (YOU CAN USE BANDS

ALTERNATIVE OPTION: PUSH UPS ON KNEES

DB HAMMER INTO WIDE BICEP CURL

DB INCLINE CHEST PRESS

PLATE SUMO SQUAT TO CURTSY W BICEP CURL

CABLE LAT PULL DOWN

DB SUMO SQUAT WITH FRONT RAISE INTO CALF RAISE

DB OPEN STANCE WALKING LUNGES

HEEL ELEVATED DB GOBLET SQUAT

DB DECLINE REVERSE LUNGE