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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