Free Week

Sample
FitQueen
Workout
Guide
H O ME + GYM

1
hi queen,
MY N A ME IS ANITA HERBERT.
I’m a professional athlete and online
female transformation specialist.

My mission is to empower women

worldwide to reach their fitness goals
by developing a healthy, sustainable
life.

With my “FitQueen Challenges,”

I’ve helped thousands of women
from across the globe get in shape,
get stronger, and gain confidence.
My UNIQUE approach to training and
nutrition will get you the results you’ve
been dreaming of.

Come join us and feel what it’s like to have

thousands of women supporting and lifting
you up every day! That is the power of our
#FitQueenArmy.

LOVE ,

Anita
2
my
methods
work
MOST FITNESS PROGRAMS ARE
MADE BY PEOPLE WHO NEVER
ACTUAL LY ACHIEVED A HUGE TRANSFORMATION...
I DID!

I grew up in a small town in Hungary and had no athletic background.

After years of training and trial and error, I learned the most
effective techniques on how to sculpt a lean, feminine physique.

In this challenge, I’ll teach you my proven methods that have helped
over 60,000 women get fast, long-lasting results.

It’s time to fire up your metabolism, jump start your weight loss
journey, and achieve your body goals. Let me help you get in the
best shape of your life!

SAY GOODBYE TO DIFFICULT TO FOLLOW, CONFUSING ,

HARD -TO -DO PROGRAMS AND COMPLEX, STARVATION
STYLE DIETS .

ANITAHERBERT.COM

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who is my
challenge
right for?
IF YO U ST R U GGL E TO :

• Lose weight & see muscle definition.

• Stay consistent with your workouts & need someone to
tell you exactly what to do & keep you accountable.
• Discover the best exercises and routines to build a lean,
feminine physique.

or
I F YO U ST R U GGL E W I T H T HE " F OO D PAR T " OF
LO S I NG W E I GH T:

• Knowing what foods are good for you (or knowing what
foods to eat!)
• Knowing how to calculate your macros to suit your goals.

If any of these are you, my FitQueen Challenge will be

perfect for you!

IT'S TIME TO FEEL CONFIDENT AND COMFORTABLE

IN YOUR OWN SKIN!

ANITAHERBERT.COM

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 testimonials
T H E S E Q U EEN S H AVE RI SEN TO THE CHALLE NG E !

HOW IT STARTED VS HOW IT'S GOING:

March vs August.
3 challenges later - I feel like a new person! Not just how my body changed but
my thoughts too. In February I was just so tired of being tired all the time, no
motivation, no joy in training- I knew I needed a change. Game Changer came
right on time! Cuts and Curves and Hot Queen Summer helped me stay on track
throughout vacations and traveling. And here I am, before Glow Getter, cannot
wait to start! Forever hooked and grateful for your programs, Anita Herbert
#FitQueenArmy

JO IN OUR FI TQUEEN
COMMUN I TY
5
5
join My FitQueen Army on Facebook brings
together over 60,000 women from around
the world who are committed to creating

us! a supportive, encouraging & educational

community where we all win.

6 weeks ago I made the best decision of my life, I joined

Hot Queen Summer and I'm extremely happy with my
results. At first the workouts were really difficult but I
managed to workout 3-4 days a week. If you are doubting
to join the next challenge please don't hesitate you will
never regret it.

All I have to say is don't give up! Never quit, just keep
going! I started my first challenge with Anita in February of
2022 and this where I'm at now! Hard work and dedication
pays off, let your own results be the motivation that
keeps you going! I just tuned 46 2 weeks ago and I can
honestly say that I'm in the best shape of my life right now.
#fitqueenforlife

I'm finally getting around to posting my before and recognizing who l used to be is a good thing, even
after photos from this last challenge! Also, this is though I look at that woman with compassion and
my one year mark. grace, realizing, she is who I was, in a place where
I was... but she's not who I'm supposed to be.
I joined the FitQueen Community one year ago,
Cuts and Curves was my first challenge. That girl For the first time in my life, I'm looking forward
on the left in that teal bikini top, I don't even know to living, really living and feeling my way through
her anymore... when we talk about non-scale everything.
victories, I feel like everyday I'm winning.
I love this group, the support and seeing all the
I have something that my daughter likes to call 'the women here achieving their fitness goals. I'm so
too much gene.' Too much cake, too much candy proud to be a queen !
and always too much alcohol. I always realized
(but not to the extent that I do now) how much I Now the details of this past challenge: I have been
was using my excessive consumption to distance on fat loss for the year. I have lost 30 pounds of
myself from real feelings, and dealing with 'my shit! fat! (I am currently 5'7" and 134 lbs) I did not lose
We all have issues, every one of us. any weight this challenge, but I do know that I
have lost fat and you can see in my mid-section
I'm so grateful for this program and Anita Herbert how my core is changing. Weight is no longer an
for giving me something else, another avenue to issue. I'm just going to keep going and probably in
indulge in, when my life feels like too much. Not the fall start lean gains

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 fat loss
transformations
CHECK OUT THESE QUEENS WHO HAVE
CHOSEN FAT LOSS AS THEIR GOAL!

H E I D I F. ROMINA G .
N E W Z E A L A N D, 4 9 Y/O U. S . , 3 9 Y/O

RAC HEL S .
C A N A DA , 4 4 Y/O

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 lean gains
transformations
CHECK OUT THESE QUEENS WHO HAVE
CHOSEN LEAN G AINS AS THEIR GOAL!

A N A LI A S . MELISSA D.
C AN A DA , 4 5 Y/O U. S . , 5 0 Y/O

VALERIIA K .
U. S . , 2 7 Y/O

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fitqueen
challenge
WHAT 'S INCLUDED
• 6 Week Training Plan designed for fast
results
• Personalized Meal Plan to suit your goals
and dietary requirements
• Home and Gym training plans included
• Online Training Platform with full video
demonstrations & descriptions
• Check-in and Meal Guide update at half-way
• Comprehensive Mindset Guide & Daily
Mindset Exercises & Planner
• Training Education. I’ll teach you how to
use the correct form to achieve maximum
results
• Email support. I’m here when you need me!
• Private Facebook forum for support &
guidance
• Weekly email updates so you continue
learning & stay motivated
• $5000 USD in cash + prizes to be won!

MY DAY, MY WAY
Once a week you'll have the opportunity to
select what muscle group you'd like to train,
based on your goals.
"My Day, My Way" gives you the flexibility
to personalize your Challenge experience to
suit YOU.

YOU C AN • Abs
CHOOSE FROM: • HIIT
• Guns

ANITAHERBERT.COM
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what equipment
will I need?
YO U ' L L N EED A SMALL AMOUNT OF EQUI PM E NT
TO C OMP LET E T HE CHALLENGE WORKOUTS .

TAP E AC H I MAGE
TO SH OP

WHAT YOU WI LL NEED

F OR THE HOME PROGRAM :
• Chair
• Dumbbells
• Resistance bands (long loop and mini)
CLICK HERE to shop my complete
Home Gym Bundle that includes
everything you need.

WHAT YOU WI LL NEED

F OR THE GYM PROGRAM :
• Ankle straps
• Barbell pad
• Towel
CLICK HERE to shop my Gym
Essentials Bundle.

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 free 1-week
workout
M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY

LOWER BODY UPPER BODY LOWER BODY UPPER BODY FULL BODY MY DAY REST
+ ABS + ABS MY WAY
*QUADS & GLUTES *BACK & SHOULDERS *GLUTES & *BACK & SHOULDERS OPTIONS:
FOCUS FOCUS
FOCUS HAMSTRING FOCUS
• ABS
• HIIT
• GUNS

WO RKO U TS I N T H I S G UI D E AR E ADAP TAB L E F O R

3 - 6 T RAI NI NG DAYS/ WE E K .

W H AT I F I ’M SHORT ON TIME AN D W H AT DO I DO TH E DAY A F TE R

C AN ’ T DO T HE FULL WORKOUT ? I M IS S E D A DAY?
Always prioritize your main compound lifts, and you • OPTION 1: Just continue with your normal schedule
can skip the finishers.
• OPTION 2: Repeat the day you skipped. You do not
(PLEASE NEVER SKIP YOUR WARM UP) have to catch up and do two workouts in 1 day. It is OK
to miss days.
If you do want to do the entire routine, perform less
sets to be more time efficient. I design the workout split so we can maximize our results,
but if you want to make adjustments, please feel free to do
(Opt for 2 sets instead of 3.)
so. Your progress won't be ruined - nothing bad will happen,
W H AT I F I MISS A DAY? I promise! Please do not stress, I want you to enjoy this
Please do NOT stress it - it’s totally fine and it happens to experience and learn how to adapt to each situation. These
everyone. things will happen over and over in your life and we are
planning for long term success.
Just take it as your REST day and don’t worry about it at
all. Your progress won’t be ruined I promise :) C A N I TRA IN M O RE A BS ?
N O GYM ACCESS OR B USY GYM S ? Sure, if you want to. But remember, training your abs is not
going to “burn belly fat”. However if you do want to train
Remember you can always SWAP between your GYM and
more abs because you want to define them OR just simply
HOME workouts. They are interchangeable. You can do
enjoy training them, there is an additional Abs/core circuit
some days in the gym, some at home. Or, if you normally
under your MDMW workouts that you can do.
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 workouts and do the home workouts that
day. Easy peasy my Queens, we got this! :)

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video
demonstrations
& descriptions
WHEN YOU SI G N U P
FOR A CHALLENG E ,
YOU WI LL ACC E S S
VI DEOS THRO U G H
OUR ONLI NE
PLATFORM!

Feel confident when

completing your
session with full video
demonstrations with
written exercise cues to
ensure you have perfect
form. Your videos +
workout information are
conveniently located in
one place.

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 mindset
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CHANGE YOUR ENTIRE DAY?

Now more than ever, prioritizing Mental

Health is so important — my Mindset Guide
will help you maintain a positive mindset and
work towards your goals. This is my personal
tracker that I use each day to help me stay on
track and achieve my goals. Now you'll have
access to it too!

WHAT 'S INCLUDED?

• Mindset tracker with checklists, gratitude planner,
meditation, visualization and scheduling
• Tips and tricks on getting yourself in the best frame
of mind to complete your challenge successfully
• Goal setting + journaling

13
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did someone
say prizes?
AKA : GET PAID FOR YOUR NEW BODY!

I've included over $5,000 worth of cash

and prizes for the next challenge!

THREE W INNERS
Each will receive $1,500 USD CASH
transferred direct into their account
PLUS
A FREE ENTRY INTO
THE NEXT CHALLENGE

PLUS
AN ONEST HEALTH SUPPLEMENT
PRIZE PACK!

C HALLEN G E PA R TN ER

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sample
meal plan
HERE ’S AN E X A MP L E ME AL THAT YO U WO UL D F I ND I N
YOUR FITQ U E E N ME A L P L AN, WI TH C ALO R I E S & M ACR OS
B OT H IN C L U D E D!

T IP : The food items are suggestions you can swap them for any other
protein/fat/carb source of your choice using your food swap table provided.
The aim is to always hit your protein target as a priority and the carbs and fats
are interchangeable!

Note: Step-by-step recipes are not included with each individual meal plan.

MEAL 1 C ALORI ES C A RBS FAT PROT E IN

80g chicken breast 136 0g 4g 25g

100g sweet potatoes 92 21g 0g 2g

70g black beans 96 18g 0g 6g

Non-starchy - - - -
vegetables of choice

1 tbsp olive oil 126 0g 14g 0g

PRET TY SI MP L E RI G H T ? Ok . . . now . . . let’s get creative!

Check out the next page for different recipes with the SAME ingredients.

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 sample MEAL 1

80g chicken breast

C ALORIES

136
C ARB S

0g
FAT

4g
PROTEIN

25g

meal plan
100g sweet potatoes 92 21g 0g 2g

70g black beans 96 18g 0g 6g

Non-starchy
- - - -
vegetables of choice

1 tbsp olive oil 126 0g 14g 0g

MEAL 1 MEAL 2 MEAL 3

sheet pan chicken stuffed sweet chicken sweet
& veggies potatoes potato + black bean
kale salad
INGREDIE N TS I N G R E D I E N TS I N G R E D I E N TS

• 100g chicken breast, cut into • 100g chicken breast, cut into • 100g chicken breast
bite size pieces bite size pieces • 100g sweet potato, diced into
• 100g sweet potato, diced into • 1 medium sweet potato (~100g) ½ inch pieces
½ inch pieces • 70g black beans, drained and • 70g black beans, drained and
• 70g black beans, drained and rinsed rinsed
rinsed • ¼ onion, sliced • 1-2 cups baby kale
• ¼ red bell pepper, cut into ½ inch • ½ red pepper, sliced • ¼ cup cucumber, diced
pieces • 1 roma tomato, diced • 1 roma tomato, diced
• ¼ zucchini, halved and cut into • 1 small garlic clove, minced • 2 tbsp red onion, diced
½ inch pieces • 1 tbsp olive oil • ½ lemon
• ¼ yellow squash, halved and cut • ½ tsp cumin • 1 tbsp olive oil
into ½ inch pieces • ½ tsp chili powder • ½ tsp smoked paprika
• ½ cup broccoli florets • Dash of salt and pepper • ½ tsp garlic powder
• 1 tbsp olive oil • Dash of salt and pepper
• ½ tsp garlic powder
• ½ tsp onion powder
• Dash of salt and pepper

INST RU CT IO N S I N ST R U C T I O N S I N ST R U C T I O N S

1. Preheat oven to 400 degrees. Line a baking 1. Preheat oven to 400 degrees. 1. Preheat oven to 400 degrees. Line a baking
sheet with foil or parchment paper. 2. Rub sweet potato with ½ Tbsp olive oil. Wrap in sheet with foil or parchment paper.
2. In a large bowl toss the sweet potatoes with ½ tin foil and bake for 45-50 minutes or until soft. 2. In a large bowl toss the sweet potatoes with 1
Tbsp olive oil, salt, and pepper and spread into 3. While the potatoes bake, toss the chicken in tsp olive oil, salt, and pepper and spread into a
a single layer on the baking sheet. Bake for 10 cumin, chili powder, salt, and pepper. Heat the single layer on the baking sheet. Bake for 30-40
minutes. remaining olive oil in a pan. Add the chicken and minutes, tossing halfway.
3. While the sweet potatoes are baking, using fry until cooked through. Transfer to a plate and 3. While the potatoes bake, toss the chicken in
the same bowl, toss the chicken and veggies in set aside. smoked paprika, garlic powder, salt, and pepper.
the remaining olive oil, garlic powder, and onion 4. Using the same oil, sauté the onion, red pepper, Heat 1 tsp olive oil in a pan. Add the chicken and
powder. and garlic until soft. Add the tomatoes, salt, fry until cooked through. Transfer to a plate and
4. Transfer chicken and veggies to sheet with sweet and pepper and cook for a few minutes. Mix in set aside.
potatoes and spread evenly into a single layer. chicken and beans. 4. Add kale to a large bowl. Top with sweet
5. Return sheet to oven and bake an additional 15- 5. Once the potatoes are done, remove from oven potatoes, chicken, black beans, cucumber,
20 minutes, stirring once halfway through. and slice down the middle. Stuff with chicken and tomatoes, and red onion. Drizzle with remaining
6. Serve with black beans on the side. bean mix. tsp of olive oil and a squeeze of fresh lemon juice.

**To make vegan omit chicken and increase **To make vegan omit chicken and increase **To make vegan omit chicken and increase
black beans to 160g.** black beans to 160g.** black beans to 160g.**

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how do
i read the
workout?
HERE ARE SOME HANDY HINTS!

• SET NAMES (e.g A1 + A2): Sets with the same letter are
supersets, e.g A1 + A2 are a superset and to be performed
together.

• SETS: The number of times you perform the reps assigned

for the set. E.g A1 - you will do 3 lots of 15 reps.

• REPS: The number of times you perform an exercise.

E.g A1 - you would complete 15 DB SQUATS.

• TIMED SET (e.g 20:10): This is a timed set, the first number
is the working time, the second number is the rest time.
E.g E1 - you'll do 20 seconds of BUTT KICKS TO SUMO
SQUAT PULSE and have 10 seconds to transition to the
next exercise. I recommend using an Interval Timer such as
"SIT" (it's free).

• E/L: Each leg. You'll perform 15 BANDED STEP BACKS for

each leg on set A2.

PLEASE NOTE : Your Challenge Workouts with their matching

video demonstrations and descriptions will all be located in one
place in your online platform when you join. Just for this free
sample, you'll need to use the links on each page. Enjoy!

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home
workout

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 CLICK HERE TO
HOME — DAY 1 VIEW VIDEOS FOR

lower body
THIS WORKOUT

SET SETS REPS EXERCISE TA R G E T

A1 3 15 DB SQUAT QUADS/GLUTES

A2 3 15 E/L BANDED STEP BACKS GLUTES

DB BANDED PAUSED HIP THRUST

B1 3 15 - 20 GLUTES
3 SEC PAUSE *BAND IS OPTIONAL

B2 3 6 E/L DB HIP BANDED ALTERNATING SIDE LUNGE GLUTES

DB BANDED FFE SPLIT SQUAT

C1 2 10 E/L QUADS/GLUTES
*BAND IS OPTIONAL

ASSISTED SISSY SQUAT

10 - 12 MODIFIED SISSY SQUAT
D1 3 QUADS
20 - 25 ALTERNATE: HEEL ELEVATED BODYWEIGHT
SQUATS

BANDED HIP ABDUCTION SEQUENCE

20
D2 3 EACH LYING DOWN - 20, LEANING BACK - 20, SITTING GLUTES
POSITION
UPRIGHT - 20, LEANING FORWARD - 20

OPTIONAL FINISHER 1 OPTIONAL FINISHER 2 OPTIONAL FINISHER 2

10 M I N U T E T R E A D M I L L C A N'T R U N? B O DY W E I G H T TA B ATA
I N T E R VA L S P R I N T S FINISHER
20 MIN INCLINE WALK SET SETS TIME EXERCISE
2 MIN INCLINE WALK
N O T R E A D M I L L? BUTT KICKS TO
20 SEC SPRINT OUTDOOR E1 8 20:10 SUMO SQUAT
20 MIN PULSE
WALK
40 SEC WALK
JUMPING
E2 8 20:10 LUNGE TO
20 SEC SPRINT PLANK 20 - 10
R E S T F O R 60-90 S E C O N D
40 SEC WALK
BETWEEN EXERCISES
R E P E AT F O R 5 -6 R O U N D S
T O TA L T I M E : 9 M I N U T E S
COOL DOWN
2 MIN 19
WALK 19
 CLICK HERE TO
HOME — DAY 2 VIEW VIDEOS FOR

upper body
THIS WORKOUT

& abs
SET SETS REPS EXERCISE TA R G E T

DB SEATED PAUSED SHOULDER PRESS

A1 3 12 SHOULDERS
LAST SET DROP SET

A2 3 10 E/L BANDED ALTERNATING LAT PULLDOWN BACK

B1 3 12 DB FLOOR PRESS - FOAM ROLL CHEST

DB DOUBLE PAUSED LATERAL RAISE

B2 3 8 - 10 SHOULDERS
*PAUSE HALFWAY + AT THE TOP

C1 3 12 BANDED SEATED ROW BACK

C2 3 12 DB BENT OVER REAR DELT FLY SHOULDERS

ABS FINISHER

SET SETS TIME EXERCISE TA R G E T

D1 2-3 35:10 CRUNCH CLAPS ABS/CORE

ALTERNATING LEG RAISE TO STRAIGHT LEG

D2 2-3 35:10 ABS/CORE
REVERSE CRUNCH

D3 2-3 35:10 HIGH PLANK KNEE DRIVE - TWIST ABS/CORE

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 CLICK HERE TO
HOME — DAY 3 VIEW VIDEOS FOR

lower body
THIS WORKOUT

SET SETS REPS EXERCISE TA R G E T

DB SINGLE LEG HIP THRUST

(10 TOP RANGE - 10 FULL RANGE)
A1 4 10 + 10 GLUTES
ALTERNATIVE: DB KAS GLUTE BRIDGE INTO
HIP THRUST

A2 4 10 E/L HIP BANDED DB REVERSE LUNGE GLUTES

DB BANDED RDL GLUTES/

B1 3 10 - 12
*BAND IS OPTIONAL HAMSTRINGS

B2 3 15 - 20 BANDED KICKBACK VARIATION GLUTES

C1 3 15 DB BANDED LYING HAMSTRING CURL HAMSTRINGS

C2 3 25 - 30 CALF RAISE CALVES

B U N S & S W E AT S F I N I S H E R - 35 S E C O N - 15 R E S T

SET SETS TIME EXERCISE TA R G E T

D1 2-3 35:15 BANDED SIDE STEP SQUAT GLUTES

INCHWORM TO BANDED SIDE KICKS

D2 2-3 35:15 FULL BODY
TO JUMP

BANDED SINGLE LEG GLUTE BRIDGE

D3 2-3 35:15 GLUTES
35 SEC EACH SIDE

D4 2-3 35:15 BANDED SQUAT ABDUCTIONS (5) TO JUMP GLUTES/CARDIO

60 - 90 S E C R E S T, 4 M I N P E R R O U N D, 2 -3 R O U N D S

2
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 CLICK HERE TO
HOME — DAY 4 VIEW VIDEOS FOR

upper body
THIS WORKOUT

& abs
SET SETS REPS EXERCISE TA R G E T

A1 3 12 E/L BANDED SINGLE ARM REAR DELT FLY BACK

BANDED LYING ALTERNATING LAT

B1 3 8 - 10 BACK
PULLDOWN TO SUPERMAN PULLDOWN

DB BENT OVER SINGLE ARM ROW

B2 3 10 E/A BACK
LAST SET DROP SET

10 + DB PREACHER CURL INTO STANDING DB

C1 3 BICEPS
AMRAP BICEP CURL - AMRAP

BANDED TRICEP PUSHDOWN

C2 3 12 ALTERNATIVE: BANDED QUADRUPED SINGLE TRICEPS
ARM TRICEP EXTENSION
DB SKULL CRUSHER
D1 3 12 TRICEPS
LAST SET DROP SET

8 - 10 DB ALTERNATING HAMMER CURL WITH

D2 3 BICEPS
E/A STATIC HOLD

ABS FINISHER

SET SETS TIME EXERCISE TA R G E T

E1 2-3 AMRAP STRAIGHT LEG REVERSE CRUNCH ABS/CORE

E2 2-3 45 SEC SIT UP - TWIST ABS/CORE

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 CLICK HERE TO
HOME — DAY 5 VIEW VIDEOS FOR

full body
THIS WORKOUT

SET SETS REPS EXERCISE TA R G E T

A1 3 10 - 12 DB /KB STRADDLE LIFT GLUTES

6-8
A2 3 DB LATERAL TO FRONT RAISE SHOULDERS
E/A

B1 3 12 DB SHOULDER PRESS - NEUTRAL GRIP SHOULDERS

B2 3 10 E/L DB SINGLE LEG HIP THRUST GLUTES

C1 3 12 E/A BANDED SINGLE ARM UPRIGHT ROW SHOULDERS

C2 3 15 DB BANDED PULL THROUGH GLUTES

D1 2 15 E/L UP AND OVER CURTSY QUADS/GLUTES

F I N I S H O F F W I T H 20 M I N S T E A DY S TAT E C A R D I O
( YO U R C H O I C E O F E Q U I P M E N T O R O U T D O O R )

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 CLICK HERE TO
HOME — DAY 6 — MDMW CHOICE VIEW VIDEOS FOR

guns
THIS WORKOUT

SET SETS REPS EXERCISE TA R G E T

A1 3 10 - 12 DB BANDED BICEP CURL BICEPS

A2 3 10 - 12 DB ALTERNATING SKULL CRUSHER TRICEPS

8 - 10
B1 3 DB ALTERNATING HAMMER CURL BICEPS
E/A

B2 3 12 - 15 DB BANDED OH TRICEP EXTENSION TRICEPS

DB ALTERNATING BICEP CURL W STATIC

C1 3 12 E/A BICEPS
HOLD

C2 3 15 E/A BANDED SINGLE ARM TRICEP PUSHDOWN TRICEPS

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 CLICK HERE TO
HOME — DAY 6 — MDMW CHOICE VIEW VIDEOS FOR

hiit fit
THIS WORKOUT

SET SETS TIME EXERCISE TA R G E T

A1 8 20:10 HEEL TOUCH TO SQUAT JACK LEGS/CARDIO

B1 8 20:10 PLANK TO BEAR TO JUMP IN FULL BODY

C1 8 20:10 SURRENDER TO JUMP LEGS/CARDIO

D1 8 20:10 UP AND DOWN PLANK TO TOE TOUCH CORE

TOUCHDOWN REVERSE LUNGE TO SINGLE

E1 8 20:10 LEGS/CARDIO
LEG JUMP

F1 8 20:10 RENEGADE ROW TO SUMO SQUAT PULSE ABS

STRAIGHT LEG REVERSE CRUNCH (2) INTO

G1 8 20:10 FULL BODY
V UP (2)

H1 8 20:10 INCHWORM - 2 WAY CLIMBER FULL BODY

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 CLICK HERE TO
HOME — DAY 6 — MDMW CHOICE VIEW VIDEOS FOR

abs
THIS WORKOUT

SET SETS TIME EXERCISE TA R G E T

A1 3 35:10 DB OH ALT REVERSE CRUNCH CORE/ABS

A2 3 35:10 SIDE TO SIDE REACHES CORE/ABS

A3 3 35:10 DB V UP CORE/ABS

PLANK JACKS TO LOW PLANK SIDE KNEE

A4 3 35:10 CORE/ABS
DRIVE

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gym
workout

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 CLICK HERE TO
GYM — DAY 1 VIEW VIDEOS FOR

lower body
THIS WORKOUT

SET SETS REPS EXERCISE TA R G E T

10, 8, 6
A1 3 INCREASE
WEIGHT SM/BB SQUAT QUADS/GLUTES
EACH SET

A2 3 15 E/L BANDED STEP BACKS GLUTES

10, 8, 6 BB PAUSED HIP THRUST

B1 3 INCREASE
WEIGHT GLUTES
EACH SET 3 SEC PAUSE LAST SET REST PAUSE

B2 3 6 E/L DB HIP BANDED ALTERNATING SIDE LUNGE GLUTES

C1 2 10 E/L CABLE FFE SPLIT SQUAT QUADS/GLUTES

SEATED LEG EXTENSION MACHINE

D1 3 12 - 15 QUADS
LAST SET DROP SET

SEATED HIP ABDUCTION MACHINE

D2 3 10 + 10 GLUTES
LEANING FORWARD - 10, LEANING BACK - 10

OPTIONAL FINISHER 1 OPTIONAL FINISHER 2 OPTIONAL FINISHER 2

10 M I N U T E T R E A D M I L L C A N'T R U N? B O DY W E I G H T TA B ATA
I N T E R VA L S P R I N T S FINISHER
20 MIN INCLINE WALK SET SETS TIME EXERCISE
2 MIN INCLINE WALK
N O T R E A D M I L L? BUTT KICKS TO
20 SEC SPRINT OUTDOOR E1 8 20:10 SUMO SQUAT
20 MIN PULSE
WALK
40 SEC WALK
JUMPING
E2 8 20:10 LUNGE TO
20 SEC SPRINT PLANK 20 - 10
R E S T F O R 60-90 S E C O N D
40 SEC WALK
BETWEEN EXERCISES
R E P E AT F O R 5 -6 R O U N D S
T O TA L T I M E : 9 M I N U T E S
COOL DOWN
2 MIN
WALK
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 CLICK HERE TO
GYM — DAY 2 VIEW VIDEOS FOR

upper body
THIS WORKOUT

& abs
SET SETS REPS EXERCISE TA R G E T

6-8 DB SEATED PAUSED SHOULDER PRESS

A1 3 INCREASE
WEIGHT SHOULDERS
EACH SET LAST SET DROP SET

CABLE PAUSED LAT PULLDOWN

A2 3 8 - 10 AFTER LAST SET: CABLE ALTERNATING LAT BACK
PULLDOWN AMRAP *LOWER WEIGHT BY 30%

B1 3 12 DB BENCH PRESS CHEST

DB DOUBLE PAUSED LATERAL RAISE

B2 3 8 - 10 SHOULDERS
*PAUSE HALFWAY + AT THE TOP

C1 3 12 CABLE SEATED ROW BACK

C2 3 12 DB BENT OVER REAR DELT FLY SHOULDERS

ABS FINISHER

SET SETS TIME EXERCISE TA R G E T

D1 2-3 35:10 CRUNCH CLAPS ABS/CORE

ALTERNATING LEG RAISE TO STRAIGHT LEG

D2 2-3 35:10 ABS/CORE
REVERSE CRUNCH

D3 2-3 35:10 HIGH PLANK KNEE DRIVE - TWIST ABS/CORE

2
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 CLICK HERE TO
GYM — DAY 3 VIEW VIDEOS FOR

lower body
THIS WORKOUT

SET SETS REPS EXERCISE TA R G E T

BB KAS GLUTE BRIDGE INTO DEAD STOP HIP

A1 4 10 + 5 GLUTES
THRUST

A2 4 10 E/L HIP BANDED DB REVERSE LUNGE GLUTES

GLUTES/
B1 3 10 - 12 BB/DB RDL
HAMSTRINGS

B2 3 15 E/L CABLE KICKBACK VARIATION GLUTES

LYING ECCENTRIC FOCUSED HAMSTRING

C1 3 12 CURL HAMSTRINGS
LAST SET DROP SET

C2 3 25 - 30 YOUR CHOICE OF CALF RAISE CALVES

B U N S & S W E AT S F I N I S H E R - 35 S E C O N - 15 R E S T

SET SETS TIME EXERCISE TA R G E T

D1 2-3 35:15 BANDED SIDE STEP SQUAT GLUTES

INCHWORM TO BANDED SIDE KICKS

D2 2-3 35:15 FULL BODY
TO JUMP

BANDED SINGLE LEG GLUTE BRIDGE

D3 2-3 35:15 GLUTES
35 SEC EACH SIDE

D4 2-3 35:15 BANDED SQUAT ABDUCTIONS (5) TO JUMP GLUTES/CARDIO

60 - 90 S E C R E S T, 4 M I N P E R R O U N D, 2 -3 R O U N D S

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 CLICK HERE TO
GYM — DAY 4 VIEW VIDEOS FOR

upper body
THIS WORKOUT

& abs
SET SETS REPS EXERCISE TA R G E T

CABLE HALF KNEELING SINGLE ARM REAR

A1 3 12 E/L BACK
DELT FLY

B1 3 8 - 10 PULL UP - MACHINE OR BAND ASSISTED BACK

DB BENT OVER SINGLE ARM ROW

B2 3 10 E/A BACK
LAST SET DROP SET

10 + CABLE PREACHER CURL INTO STANDING

C1 3 BICEPS
AMRAP BICEP CURL - AMRAP

C2 3 12 CABLE TRICEP PUSHDOWN TRICEPS

DB SKULL CRUSHER
D1 3 12 TRICEPS
LAST SET DROP SET

8 - 10 DB ALTERNATING HAMMER CURL WITH

D2 3 BICEPS
E/A STATIC HOLD

ABS FINISHER

SET SETS TIME EXERCISE TA R G E T

E1 2-3 AMRAP HANGING LEG RAISE ABS/CORE

E2 2-3 45 SEC SIT UP - TWIST ABS/CORE

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 CLICK HERE TO
GYM — DAY 5 VIEW VIDEOS FOR

full body
THIS WORKOUT

SET SETS REPS EXERCISE TA R G E T

A1 3 10 - 12 DB/KB STRADDLE LIFT GLUTES

6-8
A2 3 DB LATERAL TO FRONT RAISE SHOULDERS
E/A

B1 3 8 - 10 DB INCLINE PRESS (NEUTRAL GRIP) SHOULDERS

B2 3 10 E/L DB SINGLE LEG HIP THRUST GLUTES

C1 3 12 E/A CABLE SINGLE ARM UPRIGHT ROW SHOULDERS

C2 3 15 CABLE PULL THROUGH GLUTES

D1 2 15 E/L UP AND OVER CURTSY QUADS/GLUTES

F I N I S H O F F W I T H 20 M I N S T E A DY S TAT E C A R D I O
( YO U R C H O I C E O F E Q U I P M E N T O R O U T D O O R )

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 CLICK HERE TO
GYM — DAY 6 — MDMW CHOICE VIEW VIDEOS FOR

guns
THIS WORKOUT

SET SETS REPS EXERCISE TA R G E T

A1 3 10 - 12 BB BICEP CURL BICEPS

A2 3 10 - 12 BB SKULL CRUSHER TRICEPS

B1 3 12 - 15 CABLE HAMMER CURL BICEPS

B2 3 10 - 12 CABLE OH KNEELING TRICEP EXTENSION TRICEPS

DB ALTERNATING BICEP CURL W STATIC

C1 3 12 E/A BICEPS
HOLD

C2 3 12 E/A CABLE SINGLE ARM TRICEP PUSHDOWN TRICEPS

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 CLICK HERE TO
GYM — DAY 6 — MDMW CHOICE VIEW VIDEOS FOR

hiit fit
THIS WORKOUT

SET SETS TIME EXERCISE TA R G E T

A1 8 20:10 HEEL TOUCH TO SQUAT JACK LEGS/CARDIO

B1 8 20:10 PLANK TO BEAR TO JUMP IN FULL BODY

C1 8 20:10 SURRENDER TO JUMP LEGS/CARDIO

D1 8 20:10 UP AND DOWN PLANK TO TOE TOUCH CORE

TOUCHDOWN REVERSE LUNGE TO SINGLE

E1 8 20:10 LEGS/CARDIO
LEG JUMP

F1 8 20:10 RENEGADE ROW TO SUMO SQUAT PULSE FULL BODY

STRAIGHT LEG REVERSE CRUNCH (2) INTO

G1 8 20:10 CORE
V UP (2)

H1 8 20:10 INCHWORM - 2 WAY CLIMBER FULL BODY

34
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 CLICK HERE TO
GYM — DAY 6 — MDMW CHOICE VIEW VIDEOS FOR

abs
THIS WORKOUT

SET SETS TIME EXERCISE TA R G E T

A1 3 35:10 DB OH ALT REVERSE CRUNCH CORE/ABS

A2 3 35:10 SIDE TO SIDE REACHES CORE/ABS

A3 3 35:10 DB V UP CORE/ABS

PLANK JACKS TO LOW PLANK SIDE KNEE

A4 3 35:10 CORE/ABS
DRIVE

3
355
frequently
asked questions
WHAT IS A FITQUEEN WHAT 'S INCLUDED FOR
CHALLENGE? $79 USD?
The FitQueen Challenge is my You’ll receive all the tools you
6-Week Fitness Challenge where need to succeed — your Challenge
I welcome women from all over the package is extensive and I’ve put
world to work hard and transform together multiple eBooks to teach
their body and minds. It is a you everything you need to know
6-week plan designed for fast and to achieve great results over the
maintainable results. course of 6 weeks.

The Challenge is designed to teach TH E CH A LLEN GE I N CLUD E S:

you the tools and techniques that I
have developed over many years of
• Personalized Meal Plan

training — so you too can transform • Check in at Week 3 & Meal Plan
update
and become the best version of
yourself. • Email support
• Access to Private FitQueen
Community Group
IS THIS A ONE -TIME OR • Online Training Platform
MONTHLY CHARGE? • Nutrition & Training eBooks

Your sign up fee is a one time

• Mindset Guide + Mindset
Tracker
charge! The $79.00 USD fee covers
the Challenge and you will not be • Progress Tracking Guide

charged again. You can download • Portion Guide

your PDF programs before the • Cook Like a Queen eBook
Challenge is removed from the • Build a Bubble Butt Guide
platform, 6-months from the start • Cash prizes
date.

36
36
WHAT SORT OF TRAINING C AN YOU ACCESS THE
C AN I EXPECT ? PLAN ON YOUR PHONE?
You don’t get great results without Absolutely! The program is
working for them, so you will be delivered through an online
pushing yourself throughout this platform, and contains PDF files
6 weeks. I'm really passionate about which you can download and keep.
creating exciting, interesting and You can access the platform with
effective workout programs — and your phone, tablet or computer.
that's exactly what this challenge
will be. Become the best version of
yourself.
DO I HAVE TO BE IN THE
UNITED STATES TO JOIN?
No, you don’t! My Challenge is
HOW LONG WILL IT TAKE
available worldwide and you can join
TO GET MY PLAN? from anywhere. My #FitQueenArmy
Once you’ve signed up for a has ladies from over 100 countries
Challenge, you’ll receive an email and I’d love to have you too! As your
confirmation and a link to submit Meal Plan is personalized, I can take
your Meal Plan Questionnaire. After into account where you are located
you submit your Questionnaire, and what food you have available
you’ll sit tight and I will deliver your to you.
customized meal plan to you via
email. You will not receive your meal
plan immediately after purchase.
Meal plans are delivered in order
the Questionnaires are received —
so the sooner you join, the sooner
you’ll receive your start up package!
If you haven't received your meal
plan 72 hours before the challenge
starts please email me. Remember
to always check your junk folder.

37
37
IS THIS CHALLENGE C AN I WORKOUT AT THE
FOR BEGINNERS OR GYM?
ADVANCED?
The Challenge comes with a full
The Challenge is designed for ALL gym guide, in addition to the
ladies, regardless of your fitness home guide, for you to select the
level or age. The great thing about location that works best for you!
my program is it allows you to
push yourself to YOUR limits —
so you’ll choose weights that are
WHAT ARE THE
suitable to your ability level. Plus,
you’re provided with videos of DIFFERENT MEAL PLAN
me performing each exercise and OPTIONS?
written exercise cues, so you’ll feel
You will have the option to choose
confident in what you’re doing. I’ve
one (1) of the following options
included beginners alternatives for
that suits your goals: fat loss,
exercises that are challenging if
lean gains or maintenance. This
you’re just starting out.
Challenge can be personalized to
suit either of these goals. The
Training Program will remain the
WHAT IF I DON' T KNOW same regardless of your goal, it’s
HOW TO PERFORM AN your Meal Plan that will change.
EXERCISE?
Within your training platform I have IS THIS PLAN
embedded video demonstrations
CUSTOMIZED?
and written descriptions. This
way you can see me perform the It is! After you register, you’ll
movements to ensure you’ve got it receive an email to complete your
right. Pre-Challenge Questionnaire.
This is where you submit all the
information I require to customize
your Meal Plan to suit you, your
body type, goals & requirements.
The training plan is not customized,
it is a set program for all
participating in the Challenge.

38
38
DO YOU C ATER FOR MY WHAT IS THE PROCESS
DIETARY REQUIREMENTS? AF TER SIGNING UP ?

Of course! That’s the beauty of Once you’ve registered, you’ll

my customized Meal Plan. I can receive an email confirmation of
cater to your requirements such your place in the Challenge. You’ll
as Vegetarian, Vegan, Dairy Free, also receive a link to complete your
Gluten Free, Red Meat Free and Pre-Challenge Questionnaire. Next,
the like. To succeed in your plan, you’ll join my FitQueen Community
ADHERENCE is key! The best way Group on Facebook —then sit
to ensure adherence is to design a tight! Everything else will be
Meal Plan that you actually enjoy. communicated with you directly via
email throughout the lead up to the
Challenge. It’s important that you
check your emails regularly so you
WHAT DOES THE MINDSET don’t miss important updates.
GUIDE INCLUDE?

The Mindset Guide includes the ARE THERE PRIZES?

tools you need to laser focus your
mindset for success throughout Once you’ve registered your place,
this Challenge. I educate you There is a huge $5,000 USD Cash
on topics such as early rising, & Prize pool for the winners of
social media breaks, gratitude this Challenge. At the end of the 6
writing, goal setting, visualization, weeks there will be three winners
meditation & more. There’s and these ladies will receive $1,500
something for everyone in this USD cash each plus a supplement
eBook, it’s an unsung hero of our prize pack from Onest Health.
FitQueen Challenge.
Getting in the best shape of your
life and getting paid for it? YES
PLEASE!

39
39
I HAVE A MEDIC AL HOW WILL I BE
CONDITION, C AN I JOIN SUPPORTED THROUGHOUT
THE CHALLENGE? THIS CHALLENGE?

The Training Guide within the You’ll feel supported at every

challenge is not personalized — it step of your FitQueen journey! I
is a set plan, therefore I cannot provide email support, a Private
accommodate injuries. If you have a Facebook forum for support and
medical condition, it is essential that guidance, as well as weekly email
you seek doctors clearance before updates so you continue learning
participating. Remember your health and stay motivated throughout the
is always the first priority. Challenge.

DO I GET CHECK-INS?

Certainly! Half-way through the

Challenge (end of week 3) you will
have a check-in with me. This your
chance to show me your progress
and have me update your Meal
Guide accordingly.

4
400
join my
fitqueen
challenge
SECURE YOUR PLACE IN MY
BIGGEST & BEST CHALLENGE
EVER AND COMMIT TO
ACHIEVING YOUR GOAL S!