WORKOUT

GUIDE

NEW
YEAR
BETTER
ME
1
 BUT BEFORE
YOU START...
CLICK
HERE TO 1. Watch this welcome video before you start.
WATCH

2. I recommend that you download an interval timer for your phone

for when you require one (e.g. Finishers)

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.

CLICK 4. We have an incredible community with thousands of

HERE TO FitQueens from all around the world, so please join the
JOIN
"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!

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
CLICK
HERE TO 6. Need resistance bands? I have a full range of resistance
BUY bands and booty bands that you will need for this Challenge
available on my website.

MAKE SURE TO TAG ME

@ANITA_HERBERT ON INSTAGRAM SO I CAN
FOLLOW YOUR JOURNEY. :)
 REFERENCE TABLE
S E T NU M B E R S These numbers and letters represent which exercises go together in any one
( A1, A 2, E TC.) 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 &
S E TS 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 example, you
may be asked to do 12 squats. A number that has a semicolon, e.g 30:10
R E P S / TI M E
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

When the load comes from the opposite side of the

CONTRALATERAL LOAD
working leg.
On your FINAL SET ONLY take your set to failure & then immediately drop
DROP SET 20-30% off the weight and perform as many reps you can until you reach
failure again.

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

I recommend 60 seconds rest between each complete set, move quickly!

REST TIME
Keep your heart rate up.

On your FINAL SET ONLY take your set to failure, put the weight down rest
REST PAUSE for 15-20 seconds and then perform as many reps as possible with the SAME
WEIGHT until you reach failure (=can’t do more reps) again.

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

FINISHER
burn out a specific muscle group. Work hard and fast and smash out your reps.
ADDITIONAL CARDIO
FOR YOUR GOAL
I F Y O U R G O A L I S FAT L O S S :
Cardio is a great tool to help maintain your calorie deficit.
However, it can be time consuming, so if you are short
on time, don’t worry about additional cardio; I always
recommend prioritizing your workouts.
If you do have extra time, implementing some cardio
can contribute to your daily calorie deficit. Focus more
on low to moderate intensity cardio options so you avoid
your entire body getting sore; this can also decrease the
effectiveness of your weight training sessions. You can adapt
on any cardio machines with low to moderate intensity, or
an outdoor walk.
So what counts as low to moderate intensity?!
To keep it simple, if you can talk while doing your cardio but
you still break a sweat, then you're at the perfect intensity.
Don't have a cardio machine or a chance to get outside??
Don’t worry; I also included a bodyweight HIIT workout
in your MDMW (Day 6) option on the platform for this
reason!
PLEASE NOTE*
HIIT workouts are more demanding on the body and can
make you fatigued the next day while affecting your weight
training sessions.
Generally, I recommend you do them no more than 1-2x
per week, and only if your conditioning is good and your
body can handle them on top of your workouts.

IF YOUR GOAL IS LEAN GAINS:

If you are in a building phase, then no need to do any
additional cardio; your goal is to optimize everything to
build new muscle mass, which means your focus will be on
pushing hard on your workouts plus getting all your daily
calories.
 WEEKLY OVERVIEW
D AY 1 D AY 2 D AY 3 D AY 4 D AY 5 D AY 6 D AY 7

BOOTY MDMW
LEGS + UPPER SCULPT UPPER LEGS + OPTIONAL DAY
BODY + ABS or BODY + ABS BOOTY (Choose your 6th REST
BOOTY PUSH DAY ACTIVE PULL DAY workout day based
RECOVERY on your goals)

MDMW OPTIONS
WORKOUTS IN THIS CHALLENGE ARE • FULL BODY
ADAPTABLE FOR 3-6 TRAINING DAYS/WEEK. • HIIT
• ABS
WHAT IF I CAN ONLY TRAIN 3 WHAT DO I DO THE DAY AFTER
DAYS PER WEEK? I MISSED A DAY?
I suggest to the following: DAY 1 + DAY 2 + • OPTION 1: Just continue with your normal
DAY 4 schedule

WHAT IF I CAN ONLY TRAIN 4 • OPTION 2: Repeat the day you skipped. You
do not have to catch up and do two workouts in
DAYS PER WEEK? 1 day. It is OK to miss days.
I suggest to do the following: DAY 1 + DAY 2 +
I design the workout split so we can maximize
DAY 4 + DAY 5
our results in 6 weeks, but if you want to make
IMPORTANT: 1 day per week must be a mandatory adjustments, please feel free to do so. Your progress
REST day. It does not have to be on Sunday, but won't be ruined - nothing bad will happen, I
you must take a full day off from exercising to promise! Please do not stress, I want you to enjoy
maximize your results. DAY 3 and DAY 6 are this 6 week experience and learn how to adapt to
optional days. Focus on getting your main lifting each situation. These things will happen over and
days in DAY 1 + DAY 2 + DAY 4 + DAY 5, and if over in your life and we are planning for long term
you can/want to do more, that's great! If not, that's success, not just for 6 weeks.
also fine! You are already hitting all your body parts
throughout those 4 days. WANT TO TRAIN MORE ABS?
I don't want to catch you touching weights on your You can do your MDMW Abs Workout 2-3x per
rest day! :) week, at the end of your workout or in a separate
time.
WHAT IF I MISS A DAY?
Please do NOT stress it - it’s totally fine and it NO GYM ACCESS OR BUSY GYMS?
happens to everyone. Remember you can always SWAP between your GYM
and HOME programs. They are interchangeable. You
Just take it as your REST day and don’t worry about
can do some days in the gym, some at home. Or, if
it at all. Your progress won’t be ruined I promise :)
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! :)
WEEKS 1+2
HOME
WORKOUT

NEW
YEAR
BETTER
ME
6
 D AY 1

LEGS + BOOTY
QUADS, GLUTES, HAMSTRINGS
SET SETS REPS EXERCISE FOCUS
WORKOUT

DB 1 ¼ B STANCE HIP THRUST

STRAIGHT INTO SINGLE LEG HIP THRUST -
A1 3 10 + 10 SLOW DOWN QUICK UP GLUTES
Perform both on the same side first, then move onto
the other side

SEATED PISTOL SQUAT QUADS/

A2 3 10 E/L
ALTERNATIVE: BOX SQUAT GLUTES

DB + BANDED SLOW ECCENTRIC GOBLET QUADS/

B1 3 10 + 10
SQUAT INTO BANDED EXPLOSIVE SQUAT GLUTES

DB BULGARIAN RDL
B2 3 10 E/L ALTERNATIVE: DB ASSISTED SINGLE HAMSTRINGS
LEG RDL

20 BANDED QUADRUPED LEG EXTENSION

C1 3 ALTERNATIVE: BANDED SEATED SINGLE QUADS
20 E/L LEG LEG EXTENSION

SISSY SQUAT
C2 3 12 ALTERNATIVE: HEEL ELEVATED WALL QUADS
SQUAT

BANDED SINGLE LEG LYING

C3 3 15 E/L HAMSTRINGS
HAMSTRING CURL

FINISHER

BANDED CROSS BODY QUADRUPED

D1 2 15 E/L GLUTES
ABDUCTION

D2 2 15 DOUBLE BANDED DROP SQUAT PLYO

 D AY 2

UPPER BODY + ABS

PUSH DAY
SET SETS R E P S /T I M E EXERCISE FOCUS
WORKOUT

A1 3 12, 10, 10 DB STANDING 1 ¼ SHOULDER PRESS SHOULDERS

A2 3 7+7+7 DB LATERAL RAISE 21’S SHOULDERS

B1 3 12 KNEELING PUSH AWAY PUSH UP CHEST

B2 3 10 DB Y PRESS SHOULDERS

B3 3 8 E/A DB 1 ¼ SINGLE ARM OH EXTENSION TRICEPS

C1 3 12 BANDED HALF KNEELING FACE PULL REAR DELT

C2 3 12 BANDED TRICEP PUSHDOWN TRICEPS

ABS FINISHER

D1 2 15-20 DB SIT UP ABS

D2 2 15-20 STRAIGHT LEG REVERSE CRUNCH ABS

D3 2 45 SEC PLANK DB PASS THROUGH TO CLIMBERS ABS

 D AY 3
BOOTY SCULPT
OR ACTIVE RECOVERY
SET SETS R E P S /T I M E EXERCISE FOCUS
WORKOUT

A1 3 10 E/L DB STEP UP GLUTES

BANDED QUADRUPED KICKBACK -

A2 3 15 E/L GLUTES
LONG + MINI

GLUTES/
B1 3 12 DB STRADDLE LIFT
HAMSTRING

SINGLE LEG FEET ELEVATED PAUSED GLUTES/

B2 3 15 E/L
GLUTE BRIDGE HAMSTRING

BANDED REVERSE HYPER

C1 3 20 GLUTES
ALTERNATIVE: FROG PUMPS

DB + BANDED STANDING HIP

C2 3 15 E/L GLUTES
ABDUCTION

CALF RAISE - WEIGHTED OR

C3 3 25-30 CALVES
BODYWEIGHT

HIIT FINISHER 40:15 or 25 MIN STEADY STATE

CARDIO (Your choice of cardio machine)

KNEEL TO ALTERNATING SINGLE LEG

D1 3-4 40:15 CARDIO
JUMP

D2 3-4 40:15 LOW SQUAT JACKS CARDIO

D3 3-4 40:15 KNEE DRIVE TO BUTT KICKS CARDIO

 D AY 4

UPPER BODY + ABS

PULL DAY
SET SETS R E P S /T I M E EXERCISE FOCUS
WORKOUT

BANDED LAT PULLDOWN - LONG

A1 3 12 BAND ALTERNATIVE: BANDED SINGLE BACK
ARM LAT PULLDOWN

BANDED STRAIGHT ARM LAT PULLDOWN

A2 3 12 BACK
ALTERNATIVE: DB PULLOVER

DB SINGLE ARM RENEGADE ROW -

UNDERHAND GRIP
B1 3 12 E/A BACK
ALTERNATIVE: QUADRUPED SINGLE ARM
RENEGADE ROW - UNDERHAND GRIP

DB + BANDED SINGLE ARM

B2 3 10 E/A BICEPS
CONCENTRATION CURL

B3 3 10 DB 1 ¼ BICEP CURL BICEPS

BANDED BENT OVER REAR DELT FLY TO

C1 3 12 REAR DELT
REAR DELT RAISE

DB ALTERNATING HAMMER CURL W

C2 3 12 BICEPS
STATIC HOLD VARIATION

ABS FINISHER

D1 2 12-15 REVERSE CRUNCH X2 TO SIT UP ABS

D2 2 12-15 LEG RAISE CIRCLES ABS

HIGH PLANK - CLIMBER TO LOW PLANK

D3 2 40 SEC FULL BODY
SIDE CLIMBER
 D AY 5

LEGS + BOOTY
QUADS, GLUTES, HAMSTRINGS
SET SETS REPS EXERCISE FOCUS
WORKOUT
15, 12, 10 E/L
INCREASE DB BULGARIAN SPLIT SQUAT
A1 3 GLUTES
WEIGHT WEIGHT ON WORKING LEG SIDE
EACH SET

DOUBLE BANDED 1 ¼ PAUSED HIP

B1 3 20 GLUTES
THRUST

BANDED ECCENTRIC HIP THRUST -

B2 3 15 GLUTES
ABDUCTION

SLIDING HAMSTRING CURL

B3 3 10 ALTERNATIVE: SINGLE LEG SLIDING HAMSTRINGS
HAMSTRING CURL

GLUTES/
C1 3 10 DB + BANDED SUMO DEADLIFT
HAMSTRINGS

DB HEEL ELEVATED GOBLET SQUAT

C2 3 10 + 10 QUADS
10 NORMAL + 10 BODY WEIGHT FAST

QUADS/
D1 3 12 E/L DB FORWARD TO REVERSE LUNGE
GLTUES

BANDED STANDING SINGLE LEG

D2 3 15 E/L HAMSTRINGS
HAMSTRING CURL

FINISHER

10 + 10 BANDED SEATED HIP ABDUCTION

E1 2 EACH GLUTES
POSITION SEQUENCE

E2 2 25 E/L BANDED STEP BACKS GLUTES