UNSHAKEABLE

FITQUEEN CHALLENGE

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 before you start
click here
1. Watch this welcome video before you start. to watch

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
click here
questions, and general support from women on the same
to join
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 click here
on my website. to buy

Make sure to tag me

on Instagram so I can
follow your journey. :) @ANITA_HERBERT
 reference tables
SET NUMBERS
These numbers and letters represent which exercises go together in
( A 1, A 2 , A 3 ETC .)
any one set. For example, A1 & A2 should be completed together
before resting.

How many times you are to complete the exercises. For example,
SETS 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 number of times you complete each specific exercise. For

REP S /TI ME
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.

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

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

CONTRALATERAL When the load comes from the opposite side of the working leg
LOAD

Timed workouts where you will complete 8 x 20 second sets of

TABATA each exercise. These are short, sharp, intense workouts.

I recommend 60 seconds rest between each complete set, move

REST TIME quickly! Keep your heart rate up.

A finisher is a short, sharp addition at the end of your workout

FINISHER designed to burn out a specific muscle group. Work hard and fast
and smash out your reps.
 warming up
& cooling down
WA R M I N G U P
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.

DYNAMIC STRETCHING S TAT I C S T R E T C H I N G

• Has been shown to improve • Has been shown to improve

flexibility, increase power R.O.M, improve flexibility, help
output, increase neuromuscular with muscle recovery
activation • May affect performance
• Can increase performance

Best before Best after

Training Training
additional cardio
for your goal
YOUR WORKOUTS THROUGHOUT THIS
CHALLENGE ARE ALREADY SUPER
I N T E N S E A N D D E S I G N E D T O T E S T Y O 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 Y O U R G O A L I S FAT L O S S :
You can do a quick 20 min cardio of your choice AFTER
your workouts 2-4 x a week.
You can do low intensity steady state cardio on your non
training days (40-45 minutes)
You can also repeat your TABATA workout from DAY 4
on DAY 6.

IF YOUR GOAL IS LEAN GAINS:

You could incorporate an extra 1-2 outdoor walks per week
(45 minute walk).
If you don’t love walking, you’re welcome to do another
outdoor cardio choice that you enjoy — such as swimming
or cycling.
 weekly overview
D AY 1 D AY 2 D AY 3 D AY 4 D AY 5 D AY 6 D AY 7

Quads + Arms + Full Body Hamstrings

Back +
Glutes + Glutes + HIIT FIT + Glutes + My Day,
Shoulders + Rest
Bubble Butt Metabolic or Active Bubble Butt My Way
Abs Finisher
Finisher Finisher Recovery Finisher

my day,
WHAT IF I CAN ONLY TRAIN 4 DAYS PER WEEK?
my way
• Full Body Sculpt
I suggest to do the following: Day 1 + Day 2 + Day 3 +Day 5 • Fat Burning Full Body HIIT
I MP ORTANT: 1 day per week must be a mandatory REST • Upper Body
day. It does not have to be on Sunday, but you must take a full • Abs
day off from exercising to maximize your results.
• Bubble Butt
I don't want to catch you touching weights on your rest day! :)

WHAT IF I MISS A DAY?

First of all, don't stress, it's totally normal! It happens to EVERYONE.
You have 2 options:
• Option 1: Just take a rest day
• Option 2: Opt for your HIIT FIT tabata day. Get in a quick sweat in your living room in
30 minutes and you are good to go! :)

WHAT DO I DO THE DAY AFTER I MISSED A DAY?

• Option 1: Just continue with your normal schedule
• Option 2: Repeat the day you skipped. You do not have to catch up and do two workouts
in 1 day. it is OK to miss days.
I design the workout split so we can maximize our results in 6 weeks, but if you want to
make adjustments, please feel free to do so. Your progress won't be ruined - nothing bad
will happen, I promise! Please do not stress, I want you to enjoy this 6 week experience
and learn how to adapt to each situation. These things will happen over and over in your
life and we are planning for long term success, not just for 6 weeks.

NO GYM ACCESS OR BUSY GYMS?

Remember you can always SWAP between your GYM and HOME programs. They are
interchangeable. You can do some days in the gym, some at home. Or, if you normally train
in the gym, but the gym is packed, just grab a pair of dumbbells + your bands and find a quiet
little corner. Open up your HOME guide and do the home workouts that day. Easy peasy my
Queens, we got this! :)
 UNSHAKEABLE
FITQUEEN CHALLENGE

U T GUID
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Weeks 1+2
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 D AY 1

quads + glutes
SET SETS R E P S /T I M E EXERCISE FOCUS
G L U T E A C T I VAT I O N

1 10 BANDED SQUAT HOLD ABDUCTIONS GLUTES

1 15 E/L BANDED STEP BACK GLUTES

W O R KO U T

BANDED NARROW STANCE WALL SQUAT QUADS/

A1 3 12 ALTERNATIVE: DB BANDED NARROW GLUTES/
STANCE GOBLET SQUAT HAMSTRINGS

QUADS/
DB FORWARD LUNGE + CURTSY
A2 3 8 E/L GLUTES/
(SAME SIDE) HAMSTRINGS

BANDED 1 ½ PAUSED HIP THRUST GLUTES/

B1 3 10-12
(1½ REP + 3 SEC HOLD ON TOP) HAMSTRINGS

BANDED ABDUCTIONS SEQUENCE GLUTES/

B2 3 10 + 10
(10 BOTTOM + 10 TOP) HAMSTRINGS

QUADS/
SINGLE LEG EXPLOSIVE SIDE STEP UP W
B3 3 8-10 E/L GLUTES/
KNEE DRIVE HAMSTRINGS

BANDED ELEVATED QUADRUPED LEG

EXTENSION
C1 3 20 QUADS
ALTERNATIVE: BANDED QUADRUPED LEG
EXTENSION

C2 3 20 SM CALF RAISE CALVES

FINISHER — NO REST — PERFORM D1 + D2 BACK TO BACK

D1 2 60 SEC WALL SIT W BANDED HIP ABDUCTION GLUTES

GLUTES/
D2 2 20 E/L BANDED DONKEY KICK HAMSTRINGS/
QUADS
 D AY 2

back + shoulders
SET SETS REPS EXERCISE FOCUS
W O R KO U T

BANDED PAUSED WIDE LAT PULLDOWN

(LONG)
A1 3 10 BACK
ALTERNATIVE: BANDED LYING PAUSED
LAT PULLDOWN (MINI)

DB STANDING SHOULDER PRESS

A2 3 6-8 ALTERNATIVE: BANDED SHOULDER SHOULDERS
PRESS

DB SEATED ALTERNATING NEUTRAL

B1 3 10 SHOULDERS
SHOULDER PRESS

B2 3 10 DB 1 ½ LATERAL RAISE SHOULDERS

B3 3 10 E/A DB BANDED SINGLE ARM ROW BACK

C1 3 10 BANDED STRAIGHT ARM LAT PULLDOWN BACK

BACK/
C2 3 10 BANDED FACE PULL
SHOULDERS

DB AROUND THE WORLD TO

C3 3 10 SHOULDERS
ALTERNATING CROSS BODY FRONT RAISE

CORE FINISHER

D1 2 15 DB OH SIT UPS CORE

DB OH REVERSE CRUNCH TO STRAIGHT

D2 2 10 CORE
LEG RAISE

D3 2 10 E/S DB SIDE PLANK REACH CORE

 D AY 3

arms + glutes
SET SETS R E P S /T I M E EXERCISE FOCUS
W O R KO U T

DB ALTERNATING HAMMER CURL WITH

A1 3 10 E/S BICEPS
STATIC HOLD

A2 3 10-12 BANDED TRICEP PUSHDOWN TRICEPS

B1 3 8 DB 1½ BICEP CURL BICEPS

B2 3 10-12 DB SKULL CRUSHER TRICEPS

B3 3 10 INCLINE DEAD STOP PUSHUP CHEST

DB DOUBLE BANDED TOP RANGE HIP

C1 3-4 20 GLUTES
THRUST

C2 3-4 15 DB SINGLE LEG HIP THRUST GLUTES

DOUBLE BANDED SEATED HIP

ABDUCTION
C3 3-4 10-10-10 GLUTES
LEAN FORWARD 10 - UPRIGHT 10 -
LEAN BACK 10
F I N I S H E R — S TA R T W I T H 2 M I N WA L K
START THE FIRST ROUND WITH A COMFORTABLE SPEED AND INCREASE IT EACH ROUND
— NO REST BETWEEN ROUNDS —

D1 3 20 SEC BAND OH HIGH KNEES CARDIO

30 SEC
D2 3 HIGH PLANK KNEE DRIVE TO KICK CORE/GLUTES
E/S
 D AY 4

HIIT fit or active recovery

BEGINNERS: 4 ROUNDS ADVANCED: 8 ROUNDS

SET SETS TIME EXERCISE FOCUS

W O R KO U T

A1 4/8 20:10 HALF BURPEE TO SUMO SQUAT PUNCHES CARDIO

CORE/
B1 4/8 20:10 PLANK FORWARD REACH TO THIGH TAP
SHOULDERS

C1 4/8 20:10 BANDED SQUAT TO SIDE TOE TAP LEGS

UP AND DOWN PLANK TO KNEE DRIVE CORE/

D1 4/8 20:10
ALTERNATIVE: UP AND DOWN PLANK SHOULDERS

E1 4/8 20:10 SIT UP TO TABLE TOP THRUST CORE/GLUTES

REVERSE LUNGE TO CURTSY TO SINGLE

LEG JUMP
F1 4/8 20:10 CARDIO/LEGS
ALTERNATIVE: REVERSE LUNGE TO
CURTSY TO KNEE DRIVE

RENEGADE ROW TO BEAST

G1 4/8 20:10 CORE/BACK
ALTERNATIVE: RENEGADE ROW

H1 4/8 20:10 BICYCLE CRUNCH TO LEG RAISE CORE/BACK

 D AY 5

hamstrings + glutes
SET SETS R E P S /T I M E EXERCISE FOCUS
WA R M U P A C T I VAT I O N

1 10 BANDED GLUTE BRIDGE W ABDUCTION GLUTES

1 10 E/L BANDED B STANCE SQUAT GLUTES

W O R KO U T

DB 1½ RDL GLUTES/
A1 3 10
ALTERNATIVE: BANDED 1½ RDL HAMSTRINGS

GLUTES/
A2 3 12 E/L DEFICIT REVERSE LUNGE
HAMSTRINGS

DB BANDED SUMO GOOD MORNING GLUTES/

B1 3 10 E/L
(MINI BAND) HAMSTRINGS

BANDED LEANING 1½ SUMO SQUAT GLUTES/

B2 3 10-12
(MINI + LONG) HAMSTRINGS

DB DOUBLE PAUSED HAMSTRING CURL

C1 3 10 ALTERNATIVE: BANDED DOUBLE PAUSED HAMSTRINGS
HAMSTRING CURL

COUCH ROUNDED BACK 1¼

GLUTES/
C2 3 8-10 HYPEREXTENSION- GLUTE FOCUS
HAMSTRINGS
ALTERNATIVE: DB PULL THROUGH

FINISHER

EXTRA RANGE SIDE LYING HIP

D1 2 15 E/S GLUTES
ABDUCTION

BANDED REVERSE FROG PUMP W

D2 2 15 GLUTES
ABDUCTION