Gym Unshakeable Week 1+2 [PDF]

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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 can follow your journey. :)

click here to buy

@ANITA_HERBERT

reference tables SET NUMBERS ( A 1, A 2 , A 3 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).

REP S /TI ME

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.

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 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 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.

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

DYNAMIC STRETCHING

• Has been shown to improve •

flexibility, increase power output, increase neuromuscular activation Can increase performance

Best before Training

• 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 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

Quads + Back + Glutes + Shoulders + Bubble Butt Abs Finisher Finisher

D AY 3

D AY 4

D AY 5

D AY 6

D AY 7

Arms + Glutes + Metabolic Finisher

Full Body HIIT FIT or Active Recovery

Hamstrings + Glutes + Bubble Butt 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 I MP ORTANT: 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! :)

my day, my way

• Full Body Sculpt • Fat Burning Full Body HIIT • Upper Body • Abs • Bubble Butt

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! :)

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Weeks 1+2 Home

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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

1

15 E/L

BANDED SQUAT HOLD ABDUCTIONS

GLUTES

BANDED STEP BACK

GLUTES

W O R KO U T

BANDED NARROW STANCE WALL SQUAT ALTERNATIVE: DB BANDED NARROW STANCE GOBLET SQUAT

QUADS/ GLUTES/ HAMSTRINGS

A1

3

12

A2

3

8 E/L

DB FORWARD LUNGE + CURTSY (SAME SIDE)

QUADS/ GLUTES/ HAMSTRINGS

B1

3

10-12

BANDED 1 ½ PAUSED HIP THRUST (1½ REP + 3 SEC HOLD ON TOP)

GLUTES/ HAMSTRINGS

B2

3

10 + 10

BANDED ABDUCTIONS SEQUENCE (10 BOTTOM + 10 TOP)

GLUTES/ HAMSTRINGS

8-10 E/L

SINGLE LEG EXPLOSIVE SIDE STEP UP W KNEE DRIVE

QUADS/ GLUTES/ HAMSTRINGS

B3

3

C1

3

20

BANDED ELEVATED QUADRUPED LEG EXTENSION QUADS ALTERNATIVE: BANDED QUADRUPED LEG EXTENSION

C2

3

20

SM CALF RAISE

CALVES

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

D1 D2

2 2

60 SEC 20 E/L

WALL SIT W BANDED HIP ABDUCTION

GLUTES

BANDED DONKEY KICK

GLUTES/ HAMSTRINGS/ QUADS

D AY 2

back + shoulders SET

SETS

REPS

EXERCISE

FOCUS W O R KO U T

A1

3

10

BANDED PAUSED WIDE LAT PULLDOWN (LONG) ALTERNATIVE: BANDED LYING PAUSED LAT PULLDOWN (MINI)

BACK

SHOULDERS

A2

3

6-8

DB STANDING SHOULDER PRESS ALTERNATIVE: BANDED SHOULDER PRESS

B1

3

10

DB SEATED ALTERNATING NEUTRAL SHOULDER PRESS

SHOULDERS

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

C2

3

10

BANDED FACE PULL

BACK/ SHOULDERS

C3

3

10

DB AROUND THE WORLD TO SHOULDERS ALTERNATING CROSS BODY FRONT RAISE CORE FINISHER

D1

2

15

DB OH SIT UPS

CORE

D2

2

10

DB OH REVERSE CRUNCH TO STRAIGHT LEG RAISE

CORE

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

A1

3

10 E/S

DB ALTERNATING HAMMER CURL WITH STATIC HOLD

BICEPS

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

C1

3-4

20

DB DOUBLE BANDED TOP RANGE HIP THRUST

GLUTES

C2

3-4

15

DB SINGLE LEG HIP THRUST

GLUTES

DOUBLE BANDED SEATED HIP ABDUCTION LEAN FORWARD 10 - UPRIGHT 10 LEAN BACK 10

GLUTES

C3

3-4

10-10-10

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

D2

3

30 SEC E/S

HIGH PLANK KNEE DRIVE TO KICK

CORE/GLUTES

D AY 4

HIIT fit or active recovery BEGINNERS: 4 ROUNDS SET

SETS

TIME

ADVANCED: 8 ROUNDS

EXERCISE

FOCUS W O R KO U T

A1

4/8

20:10

HALF BURPEE TO SUMO SQUAT PUNCHES CARDIO

B1

4/8

20:10

PLANK FORWARD REACH TO THIGH TAP

CORE/ SHOULDERS

C1

4/8

20:10

BANDED SQUAT TO SIDE TOE TAP

LEGS

D1

4/8

20:10

UP AND DOWN PLANK TO KNEE DRIVE ALTERNATIVE: UP AND DOWN PLANK

CORE/ SHOULDERS

E1

4/8

20:10

SIT UP TO TABLE TOP THRUST

CORE/GLUTES

CARDIO/LEGS

F1

4/8

20:10

REVERSE LUNGE TO CURTSY TO SINGLE LEG JUMP ALTERNATIVE: REVERSE LUNGE TO CURTSY TO KNEE DRIVE

G1

4/8

20:10

RENEGADE ROW TO BEAST ALTERNATIVE: RENEGADE ROW

CORE/BACK

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

1

10 E/L

BANDED GLUTE BRIDGE W ABDUCTION

GLUTES

BANDED B STANCE SQUAT

GLUTES

W O R KO U T

DB 1½ RDL

GLUTES/ HAMSTRINGS

A1

3

10

A2

3

12 E/L

DEFICIT REVERSE LUNGE

GLUTES/ HAMSTRINGS

B1

3

10 E/L

DB BANDED SUMO GOOD MORNING (MINI BAND)

GLUTES/ HAMSTRINGS

B2

3

10-12

BANDED LEANING 1½ SUMO SQUAT (MINI + LONG)

GLUTES/ HAMSTRINGS

C1

C2

3

3

10

8-10

ALTERNATIVE: BANDED 1½ RDL

DB DOUBLE PAUSED HAMSTRING CURL ALTERNATIVE: BANDED DOUBLE PAUSED HAMSTRINGS HAMSTRING CURL COUCH ROUNDED BACK 1¼ HYPEREXTENSION- GLUTE FOCUS ALTERNATIVE: DB PULL THROUGH

GLUTES/ HAMSTRINGS

FINISHER

D1

2

15 E/S

D2

2

15

EXTRA RANGE SIDE LYING HIP ABDUCTION

GLUTES

BANDED REVERSE FROG PUMP W ABDUCTION

GLUTES