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Fit Queen Challenge workout schedule anitaherbert.com

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 like to use "Layout".

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 people on the same journey as you!

Makteagsumree you I see so r posts! you

Please download the vimeo app I have included links to Vimeo albums with video examples of your workouts to assist you. You can find the Vimeo links under each days' workout.

I would love to follow your journey on Instagram and Facebook; please use the tags: @anita_herbert @fitqueen_army #teamanitaherbert #fitqueenchallenge

We are here to support and guide you 100% through this challenge, so if you have any questions, you can email me at [email protected]

reference table Set Numbers (A1, A2, A3 ETC.)

These numbers and letters represent which exercises go together in any one set. 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) should each be completed the specified amount of times through (e.g 3 times) before moving onto set B (B1 & B2). Sets with the same letters

Sets

(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

Legs & Glutes

Tuesday

Wednesday

Thursday

Back & Abs

Shoulders, Chest & Glutes

Arms & Abs

Friday

Saturday

Legs &

Full Body

Glutes

(Optional)

Sunday

Rest

Week 3 + 4 Monday

Tuesday

Wednesday

Thursday

Legs &

Shoulders

Glutes

& Abs

Back & Glutes

Abs & Arms

Friday

Saturday

Legs &

Full Body

Glutes

(Optional)

Sunday

Rest

Week 5 + 6 Monday

Tuesday

Legs &

Back &

Glutes

Triceps

Wednesday

Abs & Glutes

Thursday

Friday

Saturday

Shoulders

Legs &

Full Body

& Biceps

Glutes

(Optional)

Sunday

Rest

Week 1 + 2

Gym workout

Monday

https://vimeo.com/album/5822966

video demonstrations

Legs & Glutes

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

B2

4

10 E/L

Lunge to Curtsy (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

https://vimeo.com/album/5825388

video demonstrations

Back + Abs

Set

Sets

Reps

Exercise

A1

3

10

Wide Grip Pull Ups (assisted)

A2

3

10

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

Close Grip Inverted Rows (this movement is challenging, you may do 10 pushups as an alternative)

Abs Complete as a circuit. Aim for 2 - 3 rounds of the circuit. 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

Wednesday https://vimeo.com/album/5842665

video demonstrations

Shoulders, Chest & Glute Isolation

Set

Sets

Reps

Exercise

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. 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

Thursday

https://vimeo.com/album/5844535

video demonstrations

Arms & Abs

Set

Sets

Reps

Exercise

A1

4

10

Biceps Curl with Plate

A2

4

10

Overhead Tricep Extension with Plate

B1

4

B2

4

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)

10 E/A 10

Bicep to Hammer Curl Cable Tricep Pushdown

ABS CIRCUIT Complete as a circuit, aim for 3 rounds.

Set

Sets

Reps

Exercise

A1

3

20

DB Sit Ups

A2

3

20

Russian Twist

A3

3

A4

3

A5

3

20 E/S

DB SIde Plank Reach Through

A6

3

20 E/S

Side V Crunch Variation

20 E/S 20

One Leg DB Cross Crunch DB V Crunch

Friday

Hamstrings & Glutes

https://vimeo.com/album/5933759

video demonstrations Set

Sets

Reps

Exercise

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

C1

4

12

C2

4

12

D1

3

D2

3

15 E/S 15

Reverse Leg Press on Smith Machine (watch my video to learn my special trick) DB Deadlift with pulses Banded Weighted Side Walk DB Sumo Squat to Jump

Saturday https://vimeo.com/album/5933770

video demonstrations

Optional Day for Advanced Ladies

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) Set

Sets

Reps

A1

3

A2

3

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

10 E/S 10

Sunday

Exercise DB Side Lunge to Front Raise Squat to Upright Row

Rest Day

Week 3 + 4

Gym workout

Monday

https://vimeo.com/album/5939043

video demonstrations

Legs & Glutes

Set

Sets

Reps

Exercise

A1

4

12

DB Squat to Deadlift

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

https://vimeo.com/album/5939052

Shoulders & Abs

video demonstrations Set

Sets

Reps

Exercise

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

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

Seated Single Arm Side Raise with Static Hold

ABS CIRCUIT Complete as a circuit, 3 times through

Set

Sets

Reps

Exercise

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 + https://vimeo.com/album/5939068

video demonstrations

Glutes

Set

Sets

Reps

Exercise

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 https://vimeo.com/album/5939079

video demonstrations

Arms & Abs ABS

Complete as a circuit, 3 times through Set

Sets

Reps

Exercise

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

A5

3

20

Russian Twist

A6

3

20

DB Sit Up

Arms Set

Sets

Reps

Exercise

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

https://vimeo.com/album/5939084

video demonstrations

Legs & Glutes

Set

Sets

Reps

Exercise

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 https://vimeo.com/album/5939086

video demonstrations

Optional Day for Advanced Ladies

Complete as a circuit, 4 rounds through. Only a plate is required (or can substitute for Dumbbells) Set

Sets

Reps

Exercise

A1

4

10

Sumo Squat to Upright Row

A2

4

10

Deadlift to Bent Over 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

https://vimeo.com/album/5939135

video demonstrations

Legs & Glutes

Set

Sets

Reps

Exercise

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

https://vimeo.com/album/5939142

video demonstrations

Back & Triceps

Set

Sets

Reps

Exercise

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

C1

4

10

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)

Inverted Rows (This is a challenging movement. You may substitute for 15 Push Ups)

Wednesday https://vimeo.com/album/5939158

video demonstrations

Abs & Glutes Glutes

Set

Sets

Reps

Exercise

A1

4

10 E/W

Banded Side Walk

A2

4

15 E/L

Standing Kick Back Variation

B1

4

12

Reverse Leg Press on Smith Machine

B2

4

20

Reverse Frog Pump

C1

4

10

Banded Hip Thrust with Abduction on Leg Extension Machine (substitute for bench + dumbbell if not available)

C2

4

12

Cable Kick Backs

abs

Complete as a circuit, 3 times through. Set

Sets

Reps

Exercise

A1

3

20

DB Hanging Leg Raise

A2

3

20

Hanging Leg Raise Variation

A3

3

20

Hanging Leg Knee Raise Side to Side

A4

3

20

Russian Twist

A5

3

20

DB V Crunch

A6

3

20

DB Single Leg Cross Crunch

Thursday https://vimeo.com/album/5939162

video demonstrations

Shoulders & Biceps

Set

Sets

Reps

Exercise

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

https://vimeo.com/album/5939165

video demonstrations

Legs & Glutes

Set

Sets

Reps

Exercise

A1

4

10

Cable Squat to Deadlift

A2

4

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

10 E/W

Side Walk with Bands

Saturday https://vimeo.com/album/5939170

video demonstrations

Optional Day for Advanced Ladies

Only bands required. 40 seconds each exercise. 10 seconds rest. 3 rounds. Set

Sets

Reps

Exercise

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

https://vimeo.com/album/5936238

video demonstrations

Legs & Glutes Dumbbells & Bands required

Set

Sets

Reps

Exercise

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

D1

4

15

Glute Bridge

D2

4

15

Glute Bridge Pulses

D3

4

12 E/L

15 E/L

Jumping Lunges Variation

Single Leg Glute Bridge

Tuesday

https://vimeo.com/album/5936246

video demonstrations

Back & Abs Back

Set

Sets

Reps

Exercise

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 Set

Sets

Reps

Exercise

A1

3

20

DB Sit Up

A2

3

20

Russian Twist

A3

3

20

A4

3

20

DB V Crunch

A5

3

20

DB Side Plank Reach Through

A6

3

20

Side V Crunch Variation

DB Single Leg Cross Crunch

Wednesday https://vimeo.com/album/5936272

video demonstrations

Shoulders, Chest & Booty Isolation

Shoulders & Chest Set

Sets

Reps

Exercise

A1

4

10

BB Seated Shoulder Press

A2

4

8 E/A

Side Lateral Raise Palms Down to Palms Forward

B1

3

12

Chest Press (only incline is demonstrated however, laying 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 Set

Sets

Reps

Exercise

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

https://vimeo.com/album/5936284

video demonstrations

Arms & Abs Arms

Set

Sets

Reps

Exercise

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 Set

Sets

Reps

Exercise

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

https://vimeo.com/album/5936291

video demonstrations

Legs & Glutes

Set

Sets

Reps

Exercise

A1

4

12

DB Squat to Deadlift

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 https://vimeo.com/album/5936298

video demonstrations

Optional Day for Advanced Ladies

Set

Sets

Reps

Exercise

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

A6

3

10

Deadlift to Bent Over Row

Sunday

Rest Day

Week 3 + 4

Home workout

Monday

https://vimeo.com/album/5939093

video demonstrations

Legs & Glutes

Set

Sets

Reps

Exercise

A1

4

12

DB Squat to Deadlift

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

https://vimeo.com/album/5939097

video demonstrations

Shoulders & Abs Shoulders

Set

Sets

Reps

Exercise

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 Complete as a circuit, 3 times through. Set

Sets

Reps

Exercise

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 & https://vimeo.com/album/5939109

video demonstrations

Glutes

Set

Sets

Reps

Exercise

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

https://vimeo.com/album/5939118

video demonstrations

Abs & Arms Abs

Set

Sets

Reps

Exercise

A1

3

20

Crunch Variation

A2

3

20

Leg Lift

A3

3

20

Side V Crunch Variation

A4

3

20

Side Plank Reach Through

A5

3

20

Russian Twist

A6

3

20

DB Sit Up

Arms Set

Sets

Reps

Exercise

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

https://vimeo.com/album/5939128

video demonstrations

Legs & Glutes

Set

Sets

Reps

Exercise

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

D1

3

10 E/L

DB Squat to Curtsy

D2

3

20 E/L

Standing Kick Back Variation

Saturday https://vimeo.com/album/5939131

video demonstrations

Optional Day for Advanced Ladies

Complete as a circuit, 4 times through. Substitute plate in demos for Dumbbells. Set

Sets

Reps

Exercise

A1

4

10

Sumo Squat to Upright Row

A2

4

10

Deadlift to Bent Over 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 https://vimeo.com/album/5939177

video demonstrations

Legs & Glutes

Set

Sets

Reps

Exercise

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

https://vimeo.com/album/5939182

video demonstrations

Back & Triceps

Set

Sets

Reps

Exercise

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 https://vimeo.com/album/5939188

video demonstrations

Abs & Glutes Abs

Complete as a circuit, 3 times through. Set

Sets

Reps

Exercise

A1

3

20

Russian Twist

A2

3

20

DB V Crunch

A3

3

20

DB Single Leg Cross Crunch

A4

3

20

Side Plank Elbow to Knee

Glutes

Complete as a circuit, 3 times through

Circuit 1 Set

Sets

Reps

Exercise

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

A4

3

10 E/W

Banded Side Walk

Circuit 2 Set

Sets

Reps

Exercise

A1

3

10

Glute Bridge

A2

3

10

Glute Bridge Pulses

A3

3

10 E/L

A4

3

10

Thursday https://vimeo.com/album/5939192

video demonstrations

Single Leg Glute Bridge Frog Pump

Shoulders & Biceps

Set

Sets

Reps

Exercise

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

https://vimeo.com/album/5939195

video demonstrations

Legs & Glutes

Set

Sets

Reps

Exercise

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

D1

4

10 E/L

DB Squat to Curtsy

D2

4

10 E/L

Jumping Lunges Variation

Saturday https://vimeo.com/album/5939197

video demonstrations

Optional Day for Advanced Ladies

Only bands required. 40 seconds each exercise. 10 seconds rest. 3 rounds. Set

Sets

Reps

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

Exercise

Rest Day