Anita Herbert Cuts+Curves [PDF]

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cuts and curves WORKOUT GUIDE

before you start 1.

Watch this welcome video before you start.

click here 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 questions, and general support from women on the same journey as you!

click here to join

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.

Make sure to tag me on Instagram so I don't miss your posts!

click here to buy

@anita_herbert

reference tables 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.

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).

REPS/TIME

The number of times you complete each specific exercise. For 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

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 LOAD

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

TABATA

Timed workouts where you will complete 8 x 20 second sets of each exercise. These are short, sharp, intense workouts.

REST TIME

I recommend 60 seconds rest between each complete set, move quickly! Keep your heart rate up.

FINISHER

A finisher is a short, sharp addition at the end of your workout designed to burn out a specific muscle group. Work hard and fast and smash out your reps.

warming up & cooling down 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.

Dynamic Stretching

• •

has been shown to improve flexibility, increase power output, increase neuromuscular activation can increase performance

Best Before Training

Static Stretching

• •

has been shown to improve R.O.M, improve flexibility, help with muscle recovery may affect performance

Best After Training

additional cardio for your goal Your workouts throughout this Challenge are already super intense and designed to test you. 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.

If your goal is FAT LOSS: 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.

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 DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

Legs + Glutes + Metabolic Finisher

Back + Arms + Queen Arms Finisher

Shoulders + Glutes + Metabolic Finisher

HIIT Fit or Active Recovery

Legs + Glutes + Metabolic Finisher

My Day, My Way

Rest

What if I can only train 4 days per week? I suggest to do the following: Day 1 + Day 2 + Day 3 +Day 5 IMPORTANT: 1 day per week must be a mandatory REST day. It does not have to be on Sunday, but you must take a full day off from exercising to maximize your results. 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 25 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. Check what body part is scheduled for each workout and choose whichever you prefer/in a mood for/wish to further sculpt.

my day, my way • Upper Body • 2 in 1 Abs + Bubble Butt • Fat Burning HIIT

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? What to do? 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! :)

cuts and curves WORKOUT GUIDE

Weeks 1 + 2 GYM

DAY 1

legs + glutes + metabolic finisher SET

SETS

1-2 1-2

REPS/ TIME

EXERCISE GLUTE ACTIVATION

10 STEPS EACH WAY BANDED SIDE TO SIDE STEP

15 E/L

FOCUS

SINGLE LEG GLUTE BRIDGE

GLUTES GLUTES

WORKOUT A1

3

10

A2

3

8 E/L

B1

3

6+6+6

B2

3

10 E/L

SM BOX SQUAT (come to full stop)

GLUTES/ HAMSTRINGS

DB FRONT HEEL ELEVATED SPLIT SQUAT Quad focus

QUADS

SM/BB HIP THRUST W + 6 PULSES + 6 SEC HOLD

GLUTES

SINGLE LEG STEP UP (VERY slow eccentric)

GLUTES/ HAMSTRINGS

C1

3

8

DB GOBLET 1 1,4 REP - 2 SEC PAUSE

GLUTES/ HAMSTRINGS/ QUADS

C2

3

10

SEATED PAUSED LEG EXTENSION (quick pause on top)

QUADS

C3

3

20

CALF RAISE

CALVES

FINISHER - SET A TIMER AND PUSH HARD, GIVE IT ALL YOU GOT QUEENS! D1 D2

2 2

40 SEC 40 SEC

BANDED GLUTE BRIDGE W ABDUCTION

GLUTES

3 WAY SQUAT JUMP

GLUTES/ HAMSTRINGS/ QUADS

DAY 2

back + arms + queen abs finisher SET

SETS

REPS

A1

3

10

A2

3

8-10 E/A

A3

3

10

B1

3

10 E/A

B2

3

B3

EXERCISE

FOCUS

CABLE LAT PULLDOWN (STRAIGHT BAR)

BACK

CABLE SINGLE ARM LAT PULLDOWN (STRAIGHT BAR)

BACK

WORKOUT

CABLE HIGH WIDE PULL (STRAIGHT BAR) BACK DB ALTERNATING INCLINE ROW

BACK

10

DB INCLINE REAR DELT FLY

BACK

3

10

DB INCLINE BICEP CURL

BICEPS

C1

3

10

CABLE STRAIGHT ARM LAT PULLDOWN

BACK

C2

3

10

CABLE TRICEP PUSHDOWN

TRICEPS

C3

3

10

CABLE PREACHER

BICEPS

CORE FINISHER CABLE REVERSE CRUNCH

CORE

10 E/S

CABLE OPPOSITE SIDE V UP

CORE

10 E/S

CABLE SINGLE LEG CLIMBER (STRAIGHT TO CROSS)

CORE

D1

2

15

D2

2

D3

2

DAY 3

shoulder + glutes + metabolic finisher SET

SETS

REPS

EXERCISE

FOCUS

A1

3

10 E/A

DB SINGLE ARM SHOULDER PRESS

SHOULDERS

A2

3

8

B1

3

6-8

B2

3

B3

WORKOUT

DB ALTERNATING LATERAL RAISE COMBO SHOULDERS (ALTERNATE TO BOTH) DB 1 ¼ SHOULDER PRESS

SHOULDERS

8 E/A

DB LATERAL + FRONT RAISE COMBO

SHOULDERS

3

10

DB AROUND THE WORLD (light weight)

SHOULDERS

C1

4

20

SM/BB BANDED TOP RANGE HIP THRUST

GLUTES

C2

4

20

PLATE BANDED SUMO STANCE HIP THRUST (FULL RANGE)

GLUTES

C3

4

15 E/L

BANDED 45 DEGREE DONKEY KICKS

GLUTES

FINISHER D1

D2

2

2

15 E/L

HIP BANDED EXTRA RANGE CLAMS Band around waist is optional ALTERNATIVE: BANDED CLAMS - MINI BAND

GLUTES

15

HIP BANDED BEAR SHOULDER TAP TO SQUAT JUMP - Band around waist is optional ALTERNATIVE: HIP BANDED BEAR SHOULDER TAP TO STANDING THRUST

FULL BODY

DAY 4

HIIT fit or active recovery SET

SETS

TIME

EXERCISE

FOCUS

A1

8

20:10

SUMO SQUAT TO KNEE DRIVE W WRIST BANDED PULL DOWN

FULL BODY

B1

8

20:10

WRIST BANDED BEAR HAND STEPS

CORE/ SHOULDERS

C1

8

20:10

BANDED MONSTER WALK TO JUMP

LEGS/ CARDIO

D1

8

20:10

PLANK SHOULDER HAND TO SHOULDER TAP

CORE/ SHOULDERS

WORKOUT

REVERSE TABLETOP EXPLOSIVE ALTERNATING SINGLE LEG HIP THRUST

FULL BODY

E1

8

20:10

F1

8

20:10

SQUAT TO ALTERNATING CURTSY

LEGS

20:10

INCHWORM TO OPPOSITE KNEE DRIVE TO JUMP

FULL BODY

G1

8

ALTERNATIVE: REVERSE TABLETOP ALTERNATING SINGLE LEG HIP THRUST

ALTERNATIVE: INCHWORM H1

8

20:10

LEG RAISE 1 AND HALF

CORE

DAY 5

legs + glutes + metabolic finisher SET

SETS

REPS

EXERCISE

FOCUS

WARM UP / ACTIVATION 1-2 1-2

10

BANDED GOOD MORNING TO SQUAT

10 EACH BANDED SIDE TO SIDE STEP WAY

GLUTES GLUTES

WORKOUT A1

3

10

LYING HAMSTRING CURL

HAMSTRINGS

DB BULGARIAN SPLIT SQUAT (contralateral)

GLUTES/ HAMSTRINGS/ QUADS

A2

3

10 E/L

B1

3

10

SM FEET FORWARD SUMO SQUAT

GLUTES/ HAMSTRINGS

B2

3

10

HIP BANDED DB RD

GLUTES/ HAMSTRINGS

DB/KB B STANCE WALKING LUNGE (contralateral)

GLUTES/ HAMSTRINGS/ QUADS

ROUNDED BACK HYPEREXTENSIONGLUTE FOCUS

GLUTES/ HAMSTRINGS

C1

3

C2

3

10 STEPS WITH RIGHT LEG 10 STEPS WITH LEFT LEG

12

FINISHER - PUSH HARD, GIVE IT ALL YOU GOT QUEENS D1

2

30

DB/KB FROG PUMP

GLUTES

D2

2

15

DB/KB SWING

GLUTES/ HAMSTRINGS

DB SQUAT TO JUMP

GLUTES/ HAMSTRINGS/ QUADS

D3

2

10

cuts and curves WORKOUT GUIDE

My Day, My Way Weeks 1 + 2 GYM

introducing my day, my way Wouldn’t it be great if you had the flexibility to personalize your Challenge workouts to suit your physique goals? Now you do! Our “My Day, My Way” feature gives you just that. I’ve crafted a schedule of specific muscle group targeting workouts, so you can choose where you wish to develop, sculpt, and strengthen more. These intense workouts are to be implemented into your training plan on your 6th day. This can become your Saturday workout, or be implemented on another day that suits you better — the choice is yours!

choose: • Upper Body • 2 in 1 Abs + Bubble Butt • Fat Burning HIIT

There are three workouts provided for each group — one for each phase of your workout schedule. Choose to stick with one goal for the entire Challenge, or chop and change as you progress. You have the freedom to do as you please with this feature. Remember to push hard, focus on forms, and challenge yourself!

Make sure to tag me on Instagram so I don't miss your posts!

@anita_herbert

MY DAY, MY WAY

upper body SET

SETS

REPS/ TIME

EXERCISE

FOCUS

WORKOUT CHIN UP

BACK

10

DB BENT OVER REVERSE FLY

BACK

3

10

DB CHEST PRESS

CHEST

B2

3

10 E/A

DB TRICEP KICKBACK

TRICEPS

B3

3

10

DB 1 ½ BICEP CURL

BICEPS

C1

3

8 E/A

DB ALTERNATING SHOULDER PRESS

SHOULDERS

C2

3

10

DB CHEST FLY

CHEST

C3

3

10

DB OVERHEAD TRICEP EXTENSION

TRICEPS

C4

3

10

INCLINE DEAD STOP PUSH UP

CHEST

PLANK HAND STEP TO SHOULDER TAP Challenge yourself: How many reps you can do in 1 minute

CORE/ SHOULDERS

A1

3

8-10

A2

3

B1

D1

1

60 SEC

MY DAY, MY WAY

2 in 1 abs + bubble butt sculpt SET

SETS

REPS

EXERCISE

FOCUS

WORKOUT BANDED REVERSE LUNGE TO KICK

GLUTES

BB/DB BANDED FEET ELEVATED GLUTE BRIDGE (light - moderate weight)

GLUTES

10 E/L

CABLE DONKEY KICK

GLUTES

3

10 E/L

CABLE FIRE HYDRANT

GLUTES

B3

3

15

CABLE PULL THROUGH

GLUTES

C1

3

10

KNEE TUCK TO LEG RAISE

CORE

C2

3

10 E/L

HOLLOW HOLD ALTERNATING DEAD BUG CORE VARIATION

C3

3

10 E/S

CRUNCH W HEEL TOUCH

CORE

C4

3

10 E/L

PAUSED CLIMBERS

CORE

A1

3

10 E/L

A2

3

20

B1

3

B2

MY DAY, MY WAY

HIIT fit or active recovery SET

SETS

TIME

EXERCISE

FOCUS

A1

8

20:10

SUMO SQUAT TO KNEE DRIVE W WRIST BANDED PULL DOWN

FULL BODY

B1

8

20:10

WRIST BANDED BEAR HAND STEPS

CORE/ SHOULDERS

C1

8

20:10

BANDED MONSTER WALK TO JUMP

LEGS/ CARDIO

D1

8

20:10

PLANK SHOULDER HAND TO SHOULDER TAP

CORE/ SHOULDERS

WORKOUT

REVERSE TABLETOP EXPLOSIVE ALTERNATING SINGLE LEG HIP THRUST

FULL BODY

E1

8

20:10

F1

8

20:10

SQUAT TO ALTERNATING CURTSY

LEGS

20:10

INCHWORM TO OPPOSITE KNEE DRIVE TO JUMP

FULL BODY

G1

8

ALTERNATIVE: REVERSE TABLETOP ALTERNATING SINGLE LEG HIP THRUST

ALTERNATIVE: INCHWORM H1

8

20:10

LEG RAISE 1 AND HALF

CORE

cuts and curves WORKOUT GUIDE

Weeks 3 + 4 GYM

DAY 1

legs + glutes + quads SET

SETS

REPS/ TIME

EXERCISE

FOCUS

GLUTE ACTIVATION

1-2

10

BANDED SQUAT W ABDUCTION

GLUTES

1-2

20

BANDED SQUAT HOLD ABDUCTIONS

GLUTES

WORKOUT A1

A2

B1

3

3

3

10

8 E/L

8

BB/SM 1 ¼ HIP THRUST

GLUTES/ HAMSTRINGS

DB CURTSY TO SIDE LUNGE

GLUTES/ HAMSTRINGS/ QUADS

SM CLOSE STANCE SQUAT

GLUTES/ HAMSTRINGS/ QUADS

SM PAUSED SUMO STANCE SQUAT

GLUTES/ HAMSTRINGS/ QUADS

B2

3

8

B3

3

15 E/L

BANDED STEP BACK

GLUTES

C1

3

8 E/L

DB WALKING LUNGE - quad focus

QUADS

C2

3

10 EACH

SEATED ABDUCTION - 10 LEAN FORWARD GLUTES 10 UPRIGHT 10 LEAN BACK FINISHER

D1

2

30

D2

2

30 SEC E/L

FEET ELEVATED FROG STANCE THRUST

GLUTES

UP AND OVER CURTSY QUADS/ ALTERNATIVE: EXPLOSIVE CURTSY JUMP GLUTES

DAY 2

back + arms SET

SETS

REPS

EXERCISE

FOCUS

A1

3

8

PAUSED CHIN UP

BACK

A2

3

10

DB DEFICIT PUSH UP VARIATION

CHEST

B1

3

8

CABLE SEATED 1 ¼ ROW

BACK

B2

3

8 E/A

CABLE ALTERNATING LAT PULLDOWN W STATIC HOLD (2 HANDLE)

BACK

C1

3

10 E/A

PLATE BENT OVER SINGLE ARM ROW

BACK

C2

3

10

PLATE BICEP CURL W A TWIST

BICEPS

C3

3

10

PLATE BENT OVER REVERSE FLY

BACK

D1

3

10

CABLE HAMMER CURL

BICEPS

D2

3

10

CABLE OVERHEAD TRICEP EXTENSION

TRICEPS

WORKOUT

CORE FINISHER E1

2

15

CABLE KNEE TUCK CRUNCH - ANKLE ATTACHED

CORE

E2

2

15

CABLE LEG RAISE - ANKLE ATTACHED

CORE

E3

2

10 E/S

CABLE OPPOSITE KNEE TO ELBOW ANKLE ATTACHED

CORE

DAY 3

shoulder + glutes SET

SETS

REPS

EXERCISE

FOCUS

1-2

10 E/L

SINGLE LEG HIP THRUST

GLUTES

1-2

6 E/W

BANDED SIDE TO SIDE STEP

GLUTES

A1

4

12

A2

4

10 E/L

A3

4

12

B1

3

B2

ACTIVATION

WORKOUT SM REVERSE FROG PUMP ALTERNATIVE: DB REVERSE FROG PUMP - 2DB

GLUTES

DB SINGLE LEG HIP THRUST (SLIGHTLY ABDUCT YOUR WORKING LEG)

GLUTES

PLATE PULL THROUGH

GLUTES

6-8

DB SHOULDER PRESS VARIATION (ALTERNATE TO BOTH)

SHOULDERS

3

10

DB LATERAL RAISE

SHOULDERS

B3

3

8

DB BENT ARM LATERAL RAISE

SHOULDERS

C1

3

8

DB FRONT RAISE VARIATION (SINGLE CROSS TO BOTH ARMS STRAIGHT)

SHOULDERS

C2

3

10

CABLE FACE PULL - ROPE

SHOULDERS

FINISHER D1

D2

2

2

15 E/L

10

PLATE SIDE LYING HIP ABDUCTION

GLUTES

PLATE STAR JUMP ALTERNATIVE: TOUCHDOWN SUMO JUMP

FULL BODY

DAY 4

HIIT fit or active recovery SET

SETS

TIME

EXERCISE

A1

8

20:10

SIDE STEP SQUAT TO WRIST BANDED ROW LEGS/BACK

B1

8

20:10

WRIST BANDED BEAR HAND STEPS TO PLANK

FULL BODY

C1

8

20:10

180 SQUAT JUMPS

LEGS

D1

8

20:10

PLANK HAND TO SHOULDER TAP TO FORWARD REACH

CORE/ SHOULDERS

E1

8

20:10

TABLETOP TRICEP DIP TO BANDED THRUST ABDUCTION

TRICEPS/ GLUTES

20:10

WRIST BANDED 2 POINT LUNGE TO KNEE DRIVE LEGS ALTERNATIVE: 2 POINT REVERSE LUNGE CORE

CORE

F1

8

WORKOUT

G1

8

20:10

WRIST BANDED V UP VARIATION ALTERNATIVE: WRIST BANDED V UP W ABDUCTION

H1

8

20:10

BANDED MOUNTAIN CLIMBER straight to cross

FOCUS

DAY 5

legs + glutes SET

SETS

REPS

EXERCISE

FOCUS

WARM UP / ACTIVATION 2

10

2

10 E/L

DOUBLE BANDED GOOD MORNING

GLUTES

BANDED SIDE TO SIDE STEP

GLUTES

WORKOUT A1

3

10

SM KNEELING THRUST ALTERNATIVE: DB BANDED KNEELING THRUST

GLUTES

DB SINGLE LEG RDL TO REVERSE LUNGE ALTERNATIVE: ASSISTED DB SINGLE LEG RDL TO REVERSE LUNGE

GLUTES/ HAMSTRINGS/ QUADS

SM/BB/DB PAUSED SUMO DEADLIFT

GLUTES/ HAMSTRINGS

A2

3

10 E/L

B1

3

8-10

B2

3

12

HIP BANDED STANDING THRUST

GLUTES

C1

3

15

SWISS BALL HAMSTRING CURL

HAMSTRINGS

C2

3

12 E/L

GLUTE STEP DOWN

GLUTES

FINISHER D1

2

15 E/L

CABLE BENT KNEE KICKBACK VARIATION

GLUTES

D2

2

10 E/L

JUMPING LUNGE VARIATION

LEGS/ CARDIO

cuts and curves WORKOUT GUIDE

My Day, My Way Weeks 3 + 4 GYM

MY DAY, MY WAY

upper body SET

SETS

REPS

EXERCISE

FOCUS

A1

3

10

CABLE CHEST FLY

CHEST

A2

3

10

CABLE STRAIGHT ARM LAT PULLDOWN

BACK

B1

3

10

DB REVERSE GRIP CHEST PRESS

CHEST

B2

3

10

DB SKULL CRUSHER

TRICEPS

B3

3

8 E/A

DB ALTERNATING HAMMER CURL W STATIC HOLD

BICEPS

C1

3

6-8

CABLE 1 1/2 BICEP CURL

BICEPS

C2

3

6-8

CABLE 1 1/2 TRICEP PUSHDOWN

TRICEPS

D1

1

AMRAP

UP AND DOWN PLANK TO BEAR SHOULDER TAPS

SHOULDERS/ CORE

WORKOUT

MY DAY, MY WAY

2 in 1 abs + bubble butt sculpt SET

SETS

REPS

A1

3

12

A2

3

12 E/L

EXERCISE

FOCUS

CABLE BANDED SUMO SQUATS

GLUTES/ HAMSTRINGS/ QUADS

CABLE HIP ABDUCTION - straight leg

GLUTES

WORKOUT

B1

3

10 E/L

DB COSSACK SQUAT

GLUTES/ HAMSTRINGS/ QUADS

B2

3

10 E/L

DB SINGLE LEG HIP THRUST

GLUTES

B3

3

30

BANDED HIP THRUST ABDUCTIONS

GLUTES

C1

3

10-15

HANGING LEG RAISE

CORE

C2

3

10-15

HANGING KNEE TUCK

CORE

C3

3

10-15 E/L HANGING OBLIQUE CRUNCH

CORE

MY DAY, MY WAY

HIIT fit or active recovery SET

SETS

TIME

EXERCISE

A1

8

20:10

SIDE STEP SQUAT TO WRIST BANDED ROW LEGS/BACK

B1

8

20:10

WRIST BANDED BEAR HAND STEPS TO PLANK

FULL BODY

C1

8

20:10

180 SQUAT JUMPS

LEGS

D1

8

20:10

PLANK HAND TO SHOULDER TAP TO FORWARD REACH

CORE/ SHOULDERS

E1

8

20:10

TABLETOP TRICEP DIP TO BANDED THRUST ABDUCTION

TRICEPS/ GLUTES

20:10

WRIST BANDED 2 POINT LUNGE TO KNEE DRIVE LEGS ALTERNATIVE: 2 POINT REVERSE LUNGE CORE

CORE

F1

8

WORKOUT

G1

8

20:10

WRIST BANDED V UP VARIATION ALTERNATIVE: WRIST BANDED V UP W ABDUCTION

H1

8

20:10

BANDED MOUNTAIN CLIMBER straight to cross

FOCUS

cuts and curves WORKOUT GUIDE

Weeks 5 + 6 GYM

DAY 1

legs + glutes + quads SET

REPS/ TIME

EXERCISE

1-2

10 E/L

BANDED REVERSE LUNGE TO KICK

GLUTES

1-2

10

BANDED SQUAT HOLD ABDUCTIONS

GLUTES

SETS

FOCUS

GLUTE ACTIVATION

WORKOUT A1 A2 A3

3 3 3

8 12 6

SM/BB SUMO BOX SQUAT

GLUTES/ HAMSTRINGS

DB NARROW STANCE GOBLET SQUAT

GLUTES/ HAMSTRINGS/ QUADS

IN AND OUT SQUAT JUMP

GLUTES/ HAMSTRINGS/ QUADS

BB BANDED HIP THRUST (6 FULL RANGE WITH 3 SECOND HOLD + 6 PULSES ON TOP)

GLUTES/ HAMSTRINGS

B1

3

6+6

B2

3

10

BANDED HIP THRUST W DOUBLE ABDUCTION

GLUTES/ HAMSTRINGS

B3

3

20

BANDED SEATED ABDUCTION - LEAN FORWARD

GLUTES

C1

3

8 E/L

DB BULGARIAN SPLIT SQUAT

GLUTES/ HAMSTRINGS/ QUADS

C2

3

20 E/L

SINGLE LEG CALF RAISE

CALVES

D1 D2

2 2

30 40 SEC

FINISHER CABLE KNEELING THRUST VARIATION ALTERNATIVE: BANDED KNEELING THRUST

GLUTES GLUTES/

ALTERNATING JUMPING LUNGE TO KNEE HAMSTRINGS/ DRIVE QUADS

DAY 2

back + arms SET

SETS

REPS

EXERCISE

FOCUS

A1

3

8

CABLE ANGLED SEATED LAT PULLDOWN 2 HANDLE

BACK

A2

3

10

CABLE SEATED PAUSED ROW - 2 HANDLE

BACK

A3

3

10 E/A

CABLE SINGLE ARM STRAIGHT ARM LAT PULLDOWN

BACK

B1

3

10

BB BENT OVER REVERSE GRIP PAUSED ROW

BACK

B2

3

6+6

DB PAUSED BICEP (6)- HAMMER CURL COMPLEX (6)

BICEPS

B3

3

10

DB SKULL CRUSHER

TRICEPS

C1

3

10 E/A

CABLE SINGLE ARM BICEP CURL

BICEPS

C2

3

10 E/A

CABLE SINGLE ARM TRICEP PUSHDOWN

TRICEPS

WORKOUT

CORE FINISHER — HANGING LEG RAISE CIRCUIT D1

2

10-15

HANGING PAUSED LEG RAISE

CORE

D2

2

10-15

HANGING PAUSED KNEE TUCK

CORE

D3

2

10 E/S

SLOW ALTERNATING CLIMBER CROSSING

CORE

DAY 3

shoulder + glutes SET

SETS

REPS

EXERCISE

FOCUS

1-2

10 E/L

BANDED B STANCE SQUAT

GLUTES

1-2

15

BANDED SQUAT HOLD ABDUCTIONS

GLUTES

ACTIVATION

WORKOUT SM FROG PUMP ALTERNATIVE: DB FROG PUMP

GLUTES

PLATE SIDE ABDUCTION

GLUTES

10

SM SEATED SHOULDER PRESS

SHOULDERS

10

DB SEATED LATERAL RAISE

SHOULDERS

DB ¾ SUMO SQUAT

GLUTES/ HAMSTRINGS/ QUADS

A1

4

12

A2

4

10 E/L

B1

3

B2

3

B3

3

15

C1

3

10 E/A

DB SINGLE ARM SHOULDER PRESS

SHOULDERS

C2

3

10

DB SEATED PAUSED FRONT RAISE

SHOULDERS

C3

3

10

DB BENT OVER REVERSE FLY

SHOULDERS

FINISHER D1

2

15 E/S

D2

2

15

CABLE HIP ABDUCTION VARIATION

GLUTES

SUMO SQUAT JUMP W PLATE FRONT RAISE

LEGS/ SHOULDERS

DAY 4

HIIT fit or active recovery SET

SETS

TIME

EXERCISE

FOCUS

A1

8

20:10

WRIST BANDED SUMO SQUAT TO CURTSY W SINGLE ARM ROW

FULL BODY

B1

8

20:10

WRIST BANDED BEAR HAND STEPS TO PLANK JACK

CARDIO/ CORE

C1

8

20:10

BANDED SIDE STEPPING SQUAT TO JUMP LEGS

D1

8

20:10

PLANK SHOULDER TAP TO PLANK JACKS

CARDIO/ CORE

E1

8

20:10

TABLE TOP THRUST TO SINGLE LEG ABDUCTION

CORE/ GLUTES

F1

8

20:10

JUMPING LUNGE TO SUMO SQUAT

LEGS

G1

8

20:10

PLANK OPPOSITE HAND TO ANKLE TAP TO HALF BURPEE

CORE/ CARDIO

H1

8

20:10

BANDED KNEE UP ABDUCTION W CRUNCH

CORE/ GLUTES

WORKOUT

DAY 5

legs + glutes SET

SETS

REPS

EXERCISE

FOCUS

WARM UP / ACTIVATION 1-2

10 E/L

1-2

10

BANDED MONSTER WALK

GLUTES

BANDED GLUTE BRIDGE W ABDUCTION

GLUTES

WORKOUT A1

3

12

A2

3

10

B1

3

8-10

CABLE ELEVATED RDL ALTERNATIVE: CABLE PULL THROUGH

GLUTES/ HAMSTRINGS

CABLE 1 ½ SUMO SQUAT

GLUTES/ HAMSTRINGS/ QUADS

SM GOOD MORNING

GLUTES/ HAMSTRINGS

B2

3

12 E/L

SM FFE REVERSE LUNGE

GLUTES/ HAMSTRINGS/ QUADS

C1

3

6 E/L

LYING HAMSTRING CURL

HAMSTRINGS

GLUTE FOCUSED HYPEREXTENSION ALTERNATIVE: BANDED SWISS BALL REVERSE HYPER

GLUTES/ HAMSTRINGS

C2

3

12

FINISHER D1

2

10 E/L

D2

2

15

D3

2

10

DEFICIT SINGLE LEG THRUST

GLUTES

BANDED LEANING SQUAT ABDUCTIONS

GLUTES

BANDED SQUAT JUMP

GLUTES/ HAMSTRINGS/ QUADS

cuts and curves WORKOUT GUIDE

My Day, My Way Weeks 5 + 6 GYM

MY DAY, MY WAY

upper body SET

SETS

REPS

EXERCISE

FOCUS

A1

3

10

ASSISTED CHIN UP

BACK

A2

3

10

DB SHOULDER PRESS

SHOULDERS

B1

3

8 E/A

DB ALTERNATING CHEST PRESS

CHEST

B2

3

8 E/A

DB ALTERNATING HAMMER CURL W STATIC HOLD

BICEPS

B3

3

10

TRICEP DIPS

TRICEPS

C1

3

8

CABLE BICEP CURL TO FRONT RAISE

BICEPS/ SHOULDERS

C2

3

10 E/A

CABLE BENT OVER SINGLE ARM KICKBACK

TRICEPS

D1

1

60 SEC

BEAR SHOULDER TAPS TO JUMP

CARDIO/FULL BODY

WORKOUT

MY DAY, MY WAY

2 in 1 abs + bubble butt sculpt SET

SETS

REPS

EXERCISE

FOCUS

A1

3

12 E/L

SM DONKEY KICKS Alternative: DB DONKEY KICKS

GLUTES

A2

3

10 E/L

PLATE STANDING ABDUCTION

GLUTES

SM REVERSE FROG KICK Alternative: DB REVERSE FROG KICK 2 DB Alternative: DB REVERSE FROG KICK

GLUTES

DB SINGLE LEG HIP THRUST

GLUTES

BANDED SEATED ABDUCTIONS

GLUTES

WORKOUT

B1

3

12

B2

3

10 E/L

B3

3

20

C1

3

10-15

CRUNCH TO STRAIGHT LEG TOE TAP

CORE

C2

3

10-15

1 AND HALF LEG RAISE

CORE

C3

3

10-15 E/L

BANDED SLOW ALTERNATING MOUNTAIN CORE CLIMBER

MY DAY, MY WAY

HIIT fit or active recovery SET

SETS

TIME

EXERCISE

FOCUS

A1

8

20:10

WRIST BANDED SUMO SQUAT TO CURTSY W SINGLE ARM ROW

FULL BODY

B1

8

20:10

WRIST BANDED BEAR HAND STEPS TO PLANK JACK

CARDIO/ CORE

C1

8

20:10

BANDED SIDE STEPPING SQUAT TO JUMP LEGS

D1

8

20:10

PLANK SHOULDER TAP TO PLANK JACKS

CARDIO/ CORE

E1

8

20:10

TABLE TOP THRUST TO SINGLE LEG ABDUCTION

CORE/ GLUTES

F1

8

20:10

JUMPING LUNGE TO SUMO SQUAT

LEGS

G1

8

20:10

PLANK OPPOSITE HAND TO ANKLE TAP TO HALF BURPEE

CORE/ CARDIO

H1

8

20:10

BANDED KNEE UP ABDUCTION W CRUNCH

CORE/ GLUTES

WORKOUT