Fit Queen Challenge 3.0 workout schedule anitaherbert.com before you start I recommend that you download an interval timer for your phone for when you require one (eg Metabolic Finishers) - I use an app called ‘SIT’. It’s free and really easy to use! Please download a photo collage pp to compare your start images with your final and/or halfway images. I "Layout" I have 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 on the same journey as you! Please download the imeo pp Makteagsumree I have included links to Vimeo albums with video you I see of your workouts to assist you. so r posts! You can find theexamples Vimeo links under each days' workout. you I would love to follow your journey on Instagram and Facebook; please use the tags: # eam nita # it ueen hallenge reference table 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. How many times you are to complete the exercises. For example, set A (A1 & A2) should each be Sets completed the specified amount of times through (e.g 3 times) before moving onto set B (B1 & B2). The amount of times you complete each specific Reps exercise. For example, you may be asked to do 12 Squats. ABBreviations Explanation BB Barbell DB Dum E/W Each Way E/L Each Leg E/ Each DS ell Drop Set (start with a heavy weight, do as many reps as you can. Next set, choose a lighter weight and do as many reps as you can, repeating for the specified amount of sets weekly overview Week 1 + 2 Monday Lean Legs + Bubble Butt Tuesday Upper Body Wednesday Abs + Bubble Butt Thursday Full Body Friday Saturday Lean Legs + Full Body Bubble Butt Hiit Sunday Rest Week 3 + 4 Monday Lean Legs + Bubble Butt Tuesday Upper Body Wednesday Abs + Bubble Butt Thursday Full Body Friday Saturday Lean Legs + Full Body Bubble Butt Tabata Sunday Rest Week 5 + 6 Monday Lean Legs + Bubble Butt Tuesday Upper Body Wednesday Abs + Bubble Butt Thursday Full Body Friday Saturday Lean Legs + Full Body Bubble Butt Hiit Sunday Rest Week 1 + 2 Gym workout Monday LEAN LEGS + BUBBLE BUTT video demonstrations https://vimeo.com/showcase/6214279/ Set Sets Reps Exercise A1 4 10 Cable Sumo Stance RDL Into Sumo Squat A2 4 10 E/L Cable Elevated Reverse Lunge To Curtsy B1 4 12 Bb Banded Hip Thrust (3 Pulses At The Top Of Each Rep) B2 4 10 E/L Banded Single Leg Hip Thrust C1 4 10 E/L C2 4 10 DB Sumo Squat C2 4 10 Squat Jumps D1 3 20 Banded Reverse Hyperextension D2 3 20 Banded Diagonal Walk Tuesday https://vimeo.com/showcase/6214308/ video demonstrations Upper BODY Set Sets Reps Exercise A1 4 10 Cable Seated Row A2 4 10 E/A DB Half Kneeling Single Arm Shoulder Press B1 4 10 Smith Machine Bent Over Row B2 4 10 E/A DB Seated Shoulder Press B3 4 12 DB Y Press C1 4 10 Wide Grip Pull Down With Partial Rep C2 4 10 Under Grip High Cable Row C3 4 10 DB Lateral Raise 1 And Half’s D1 3 10 Cable Straight Arm Lat Pulldown D2 3 10 Cable Face Pulls D3 3 20 Shoulder Taps Wednesday https://vimeo.com/showcase/6214312/ video demonstrations abs+ BUBBLE BUTT We are using lighter weight with higher rep ranges. Isolating, shaping those glutes. Set Sets Reps/TIME Exercise A1 3 20 Banded Lateral Walk A2 3 10 E/L Banded Squat To Side Kick A3 3 10 Banded Squat Hold Abduction Into Jump B1 3 20 BB Glute Bridge W 3 Abductions B2 3 12 E/L Heel Elevated Single Leg Glute Bridge C1 3 20 DB Frog Stance Pump C2 3 15 E/L Cable Kick Back Variation C3 3 15 E/L Cable Hip Abduction E1 4 30:10 Banded Leg Raise With Abduction E2 4 30:10 Banded Lying Flutter Kicks E3 4 30:10 Banded Bicycle Crunches E4 4 30:10 Thursday https://vimeo.com/showcase/6214316/ video demonstrations FULL BODY Set Sets Reps Exercise A1 3 10 E/S DB Single Arm Snatch A2 3 12 E/A DB Bent Over Tricep Extension A3 3 12 DB Narrow Bicep Curl A4 3 10 Half Burpees B1 4 10 BB Skull Crusher B2 4 10 BB Bicep Curl B3 4 10 Incline Push Up B4 4 10 Plyo Step Ups C1 3 15 DB Sumo Squat Into Upright Row C1 3 20 Cable Tricep Pushdown (Light Weight, Fast) C2 3 Until Failure Tricep Dips Friday LEAN LEGS + BUBBLE BUTT https://vimeo.com/showcase/6214320/ video demonstrations Set Sets Reps Exercise A1 4 10 E/L DB Bulgarian Lunges A2 4 10 E/L Bulgarian Hops B1 4 12 BB Squats B2 4 10 E/L DB Alternating Curtsy Lunges C1 4 15 Leg Press Narrow Stance (Quad Focused) C2 4 10 E/L BB Elevated Lunges C3 4 12 Alternating Lunge Drop D1 4 10 E/L Single Leg Side Press (Glute Focused) D2 4 10 +10+10 Calf Raises (Toes Straight, Toes In, Toes Out) E1 3 20 Cable Goblet Squats E2 3 15 Cable Sumo Squat To Jump Saturday https://vimeo.com/showcase/6214332/ video demonstrations FULL BODY HIIT Rest 90 sec between rounds. Set Sets TIME Exercise A1 4 40:10 DB Shoulder Press A2 4 40:10 DB Renegade Rows A3 4 40:10 KB Swings A4 4 40:10 KB Double Pulse Sumo Squat Jumps A5 4 40:10 Mountain Climbers A6 4 40:10 DB Leg Raise + Crunch Variation A7 4 40:10 Burpee To Plank Walk Sunday Rest Day Week 3 + 4 Gym workout Monday LEAN LEGS + BUBBLE BUTT video demonstrations https://vimeo.com/showcase/6214338/ Set Sets Reps Exercise A1 4 12 A2 4 10 B1 4 12 E/L B2 4 12 Smith Machine Good Morning (Can Use BB) B3 4 10 E/W Banded Squat Hold Abductions Into Jump D1 3 12 Smith Machine Hip Thrust (Can Use BB) D2 3 10 E/L KB B Stance Squats D3 3 10 KB Double Swings E1 3 20 E2 3 10 BB Sumo Squat (Pause) Smith Machine Elevated Reverse Lunge Into Curtsy (Can Use BB) Seated Hamstring Curl Machine (Can Use Band If No Machine) BB Walking Lunges (Long Steps) Tuesday https://vimeo.com/showcase/6214348/ video demonstrations Upper BODY Exercise Set Sets Reps A1 4 12 Band Assisted Pullups (Wide Grip) A2 4 12 DB Bent Over Row Variation B1 4 12 Reverse Grip Lat Pull Down B2 4 12 E/A DB Bicep Hammer Curl C1 4 12 Close Grip Cable Lat Pull Down C2 4 12 Seated Cable Row To Bicep Curl D1 4 12 Cable Kayak Row Variation D2 4 12 Cable Rope Overhead Tricep Extension D3 4 12 E/A DB Alternating Bicep Curls E1 3 10 DB Renegade Row E2 3 15 E/A Single Arm High Cable Curl E3 3 15 E/A Cable Single Arm Tricep Pushdown Wednesday https://vimeo.com/showcase/6214356/ video demonstrations abs+ BUBBLE BUTT We are using lighter weight with higher rep ranges. Isolating, shaping those glutes. Set Sets Reps/TIME Exercise A1 3 20 A2 3 20 Banded Diagonal Walk B1 3 20 Reverse Leg Press On Smith Machine B2 3 20 Banded Heel Elevated Hip Thrust B3 3 15 E/L Banded Kick Back C1 3 15 E/L Glute Step Down On Assisted Pull Up C2 3 15 Squat Jumps D1 3 40:10 Hanging Flutter Kicks D2 3 40:10 Hanging Leg Raise W Band Abduction D3 3 40:10 Hanging Leg Raise Variations D4 3 40:10 Hanging Knee Raise Side To Side Banded Hip Thrust W Abduction On Leg Extension Machine (Can Use BB Or Smith) Thursday https://vimeo.com/showcase/6214381/ video demonstrations FULL BODY Set Sets Reps Exercise A1 4 12 A2 4 12 DB Surrenders A3 4 12 DB Chest Fly Variation B1 3 12 DB Seated Lateral Raise Variation B2 3 12 DB Chest Press B3 3 10 E/S DB Side Lunge To Front Raise C1 4 12 C2 4 10 DB 6 Ways C3 4 20 Commandos D1 3 15 E/S Cable Lateral Raise D2 3 20 DB Squat To Curl Press D3 3 20 DB Sit Ups Smith Machine Shoulder Press (Can be seated, but try kneeling also, I like it a lot) Friday LEAN LEGS + BUBBLE BUTT https://vimeo.com/showcase/6214396/ video demonstrations Set Sets Reps Exercise A1 4 10 BB Squats A2 4 10 DB Goblet Squat Variation (Side Step, Heel Elevated) B1 4 10 Smith Machine Hip Thrusts (Pause On Top) (Can Use BB) B2 4 10 E/L DB Step Up And Knee Drive C1 4 10 Leg Press (High Feet Wide Stance) C2 4 10 E/L Single Leg Leg Press C3 4 10 Squat Jumps D1 4 15 Cable Kick Back Variation D2 4 10 Cable Hip Abduction W Plate E2 3 20 Leg Extension E3 3 10 + 10 + 10 Calf Raises (Toes Straight, Toes In, Toes Out) Saturday https://vimeo.com/showcase/6214405/ video demonstrations FULL BODY Tabata Set Sets TIME Exercise A1 8 20:10 Burpee Into Walking Plank B1 8 20:10 High Knees C1 8 20:10 High Plank Elbow To Knee Crunch D1 8 20:10 Mountain Climbers E1 8 20:10 Surrender Squat Jumps Sunday Rest Day Week 5 + 6 Gym workout Monday LEAN LEGS + BUBBLE BUTT video demonstrations https://vimeo.com/showcase/6214408/ Set Sets Reps/time Exercise A1 3 20 Banded Good Mornings (Loop Bands) A2 3 20 Band Resisted Jump To Backward Walk B1 4 10 Smith Machine Good Morning B2 4 15 DB Sumo Squat Pulses C1 4 12 Smith Machine B Stance Squat C2 4 20 DB Walking Lunges To Curtsy Combo D1 4 10 Cable Rdl To Squat D2 4 10 Cable Squat To Jump E1 3 20 Prisoner Hyperextension (Glute Focused) E2 3 20 Seated Abductor Tuesday https://vimeo.com/showcase/6216633/ video demonstrations upper BODY Set Sets Reps/TIME Exercise A1 4 12 Smith Machine Shoulder Press A2 4 12 DB Half Kneeling Single Arm Shoulder Press A3 4 12 DB Tricep Kickback B1 4 12 DB Seated Lateral Raise B2 3 12 DB Seated Front + Side Raise W Static Hold Variation B3 4 12 Cable Tricep Pushdown C1 4 10 Cable Upright Row C2 4 10 E/A DB Front Raise Variations C3 4 10 D1 3 40:10 Commandos D2 3 40:10 Tricep Pushup (On Knees) DB Skull Crusher Wednesday https://vimeo.co /showcase/6216648/ video demonstrations abs+ BUBBLE BUTT Set Sets Reps/time Exercise A1 3 20 Banded Side Squat Walk A2 3 20 Banded Seated Abduction A2 3 10 E/L Banded Side Kicks B1 4 12 BB Glute Bridge W 3 Abductions B2 4 15 E/L Banded Single Leg Glute Bridge C1 4 15 Cable Pull Through C2 4 15 E/L Cable Hamstring Curl To Kickback D1 4 20 DB Frog Stance Pump D2 4 20 DB V Crunch E1 4 20 DB Russian Twist E2 4 20 DB Side Plank Reach Through E3 4 20 DB Sit Up Thursday https://vimeo.com/showcase/6216656/ video demonstrations FULL BODY Set Sets Reps Exercise A1 4 10 Band Assisted Pull Up A2 4 10 BB Bent Over Rows A3 4 10 DB Sumo Squat To Bicep Curl A4 4 10 Surrender Jumps B1 4 12 E/S DB Single Arm Bent Over Row B2 4 12 Cable Squat Row B3 4 12 DB Alternating Hammer Curl B4 4 12 Incline Push Ups C1 3 10 Cable Straight Arm Pulldown C2 3 15 E/S DB Bent Over Reverse Fly C3 3 15 E/L Plyo Step Up Friday LEAN LEGS + BUBBLE BUTT https://vimeo.com/showcase/6216660/ video demonstrations Set Sets Reps Exercise A1 4 15 DB Goblet Squats (Heel Elevated) A2 4 10 E/L Smith Machine Side Step Up B1 4 15 Leg Press (Narrow Stance) B2 4 10 Smith Machine Hip Thrust (Can Use BB) B3 4 10 Banded Monster Walk C1 4 10 E/L Smith Machine Elevated Reverse Lunge To Curtsy C2 4 10 DB Sumo Squat To Side Lunge C3 4 10 In And Out Jumps D1 3 20 Cable Goblet Squats D2 3 12 Cable Walk D3 3 12 E/L Alternating Lunge Drops Saturday https://vimeo.com/showcase/6216671/ video demonstrations FULL BODY HIIT Set Sets TIME Exercise A1 3 30:10 High Knees A2 3 30:10 Burpees A3 3 30:10 Commandos B1 3 30:10 Squat Jumps B2 3 30:10 Push Up B3 3 30:10 DB Frog Stance Pump B4 3 30:10 DB V Crunch B5 3 30:10 Mountain Climber Sunday Rest Day weekly overview Week 1 + 2 Monday Lean Legs + Bubble Butt Tuesday Upper Body Wednesday Abs + Bubble Butt Thursday Full Body Friday Saturday Lean Legs + Full Body Bubble Butt Hiit Sunday Rest Week 3 + 4 Monday Lean Legs + Bubble Butt Tuesday Upper Body Wednesday Abs + Bubble Butt Thursday Full Body Friday Saturday Lean Legs + Full Body Bubble Butt Tabata Sunday Rest Week 5 + 6 Monday Lean Legs + Bubble Butt Tuesday Upper Body Wednesday Abs + Bubble Butt Thursday Full Body Friday Saturday Lean Legs + Full Body Bubble Butt Hiit Sunday Rest Week 1 + 2 Home workout Monday LEAN LEGS + BUBBLE BUTT https://vimeo.com/showcase/6216704/ video demonstrations Set Sets Reps Exercise A1 4 10 A2 4 10 E/L DB Reverse Lunge To Curtsy B1 4 12 DB Banded Squat And Alternating Kick B2 4 10 E/L Banded Single Leg Hip Thrust C1 4 12 DB Surrenders C2 4 10 DB Sumo Squat C3 4 10 Squat Jumps D1 3 20 Banded Reverse Hyperextension D2 3 20 Banded Diagonal Walk DB RDL Into Tuesday https://vimeo.com/showcase/6216715/ video demonstrations Upper BODY Set Sets Reps Exercise A1 4 10 DB Bicep Curl A2 4 10 E/A DB Half Kneeling Single Arm Shoulder Press B1 4 10 DB Bent Over Row B2 4 10 DB Seated Shoulder Press B3 4 10 DB Y Press C1 4 10 DB Reverse Fly C2 4 10 DB Around The Worlds C3 4 10 DB Lateral Raise 1 And Half’s D1 3 10 Push Ups D2 3 10 Chest Press D3 3 10 E/A Shoulder Taps Wednesday https://vimeo.com/showcase/6216726/ video demonstrations abs+ BUBBLE BUTT Set Sets Reps/TIME Exercise A1 3 20 Banded Lateral Walk A2 3 10 E/L Banded Squat To Side Kick A3 3 10 Banded Squat Hold Abduction Into Jump B1 3 20 Banded Glute Bridge W 3 Abductions B2 3 12 E/L Heel Elevated Single Leg Glute Bridge C1 3 20 Db Frog Stance Pump C2 3 15 E/L Banded Kick Back Variation C3 3 15 E/L Banded Seated Hip Abduction E1 4 30:10 Banded Leg Raise With Abduction E2 4 30:10 Banded Lying Flutter Kicks E3 4 30:10 Banded Bicycle Crunches E4 4 30:10 Thursday https://vimeo.com/showcase/6216737/ video demonstrations FULL BODY Set Sets Reps Exercise A1 3 10 E/A DB Single Arm Stanch A2 3 12 E/A DB Bent Over Tricep Extension A3 3 12 DB Narrow Bicep Curl A4 3 10 Half Burpees Into Plank Walk B1 4 10 DB Skull Crusher B2 4 12 E/A DB Front Raise B3 4 10 Incline Push Up B4 4 10 E/L Step Ups C1 3 15 DB Sumo Squat Into Bicep Curl C2 3 10 Tricep Pushups C3 3 Until Failure Tricep Dips Friday LEAN LEGS + BUBBLE BUTT https://vimeo.com/showcase/6216746/ video demonstrations Set Sets Reps Exercise A1 4 10 E/L DB Step Ups A2 4 10 E/L Bulgarian Hops B1 4 12 DB Goblet Squats B2 4 10 steps DB Walking To Curtsy Lunge C1 4 15 DB Sumo Tempo Squat 4-3-1 C2 4 10 E/L C3 4 10 E/L Alternating Lunge Drop D1 4 10 E/L DB Curtsy Lunge D2 4 10 +10+10 Calf Raises (Toes Straight, Toes In, Toes Out) E1 3 20 Goblet Squats E2 3 15 Squat Jump Saturday https://vimeo.com/showcase/6216755/ video demonstrations FULL BODY HIIT Rest 90 seconds between rounds. Set Sets Time Exercise A1 4 40:10 DB Shoulder Press A2 4 40:10 DB Renegade Rows A3 4 40:10 DB Swings A4 4 40:10 DB Double Pulse Sumo Squat Jumps A5 4 40:10 Mountain Climbers A6 4 40:10 DB Leg Raise With Crunch Variation A7 4 40:10 Burpee To Plank Walk Sunday Rest Day Week 3 + 4 Home workout Monday LEAN LEGS + BUBBLE BUTT video demonstrations https://vimeo.com/showcase/6216759/ Set Sets Reps Exercise A1 4 12 DB Sumo Squat (Pause) A2 4 10 B1 4 12 E/L DB Elevated Reverse Lunge Into Curtsy B2 4 12 Banded Good Mornings B3 4 10 Banded Squat Hold Abductions Into Jump D1 3 12 DB Heel Elevated Hip Thrust D2 3 10 E/L DB B Stance Squats D3 3 10 DB Swings E1 3 20 Lying Hamstring Curl E2 3 10 E/L DB Walking Lunges To Curtsy Tuesday https://vimeo.com/showcase/6216771/ video demonstrations upper BODY Set Sets Reps Exercise A1 4 12 DB Front Raise Variations A2 4 12 DB Bent Over Row Variation B1 4 12 DB 3 Ways B2 4 12 E/A DB Alternating Hammer Curl C1 4 12 DB Y Press C2 4 12 DB Bent Over Reverse Flys D1 4 12 DB Skull Crushers D2 4 12 DB Around The World D3 4 12 DB Alternating Bicep Curls E1 3 10 DB Renegade Row E2 3 15 E/S DB Single Arm Hammer Curl E3 3 15 E/S DB Single Arm Tricep Kickback Wednesday https://vimeo.com/showcase/6216788/ video demonstrations abs+ BUBBLE BUTT We are using lighter weight with higher rep ranges. Isolating, shaping those glutes. Set Sets Reps/time Exercise A1 3 20 Banded Seated Hip Abduction A2 3 20 Banded Diagonal Walk B1 3 20 Banded Goblet Squats B2 3 20 Banded Heel Elevated Hip Thrust B3 3 15 E/L Banded Kick Back C1 3 15 E/L Step Ups C2 3 15 In And Out Jumps D1 3 40:10 Side To Side Leg Raises D2 3 40:10 E/S Side Plank D3 3 40:10 Bicycles D4 3 40:10 Reverse Crunch Thursday https://vimeo.com/showcase/6216795/ video demonstrations FULL BODy Set Sets Reps Exercise A1 4 12 DB Seated Shoulder Press A2 4 12 DB Surrenders A3 4 12 DB Chest Flyes Variation B1 3 12 DB Seated Lateral Raise Variation B2 3 12 DB Chest Press B3 3 10 E/S DB Side Lunge To Front Raise C1 4 12 C2 4 10 DB 6 Ways C3 4 20 Commandos D1 3 15 Burpees D2 3 20 DB Squat To Press D3 3 20 DB Sit Ups Friday LEAN LEGS + BUBBLE BUTT https://vimeo.com/showcase/6216797/ video demonstrations Set Sets Reps Exercise A1 4 10 D Sumo Squats A2 4 10 DB Goblet Squat Variation (Side Step, Heel Elevated) B1 4 10 Heel Elevated Single Leg Hip Thrust B2 4 10 E/L DB Step Up And Knee Drive C1 4 10 DB Sumo Squat To Jump C2 4 10 E/L Glute Bridge Pulses C3 4 10 In And Out Jumps D1 4 15 Banded Kick Back Variation D2 4 10 Banded Hip Abduction E2 3 20 DB E3 3 10 + 10 + 10 To Curtsy Calf Raises (Toes Straight, Toes In, Toes Out) Saturday https://vimeo.com/showcase/6216817/ video demonstrations FULL BODY tabata Set Sets time Exercise A1 8 20:10 Burpee Into Walking Plank B1 8 20:10 High Knees C1 8 20:10 High Plank Elbow To Knee Crunch D1 8 20:10 Mountain Climbers E1 8 20:10 Surrender Squat Jumps Sunday Rest Day Week 5 + 6 Home workout Monday LEAN LEGS + BUBBLE BUTT video demonstrations https://vimeo.com/showcase/6216821/ Set Sets Reps/Time Exercise A1 3 12 Banded Good Mornings (Loop Bands) A2 3 10 Band Resisted Jump To Backward Walk B1 4 12 DB Sumo Squat B2 4 12 DB Sumo Squat To Jump C1 4 12 C2 4 10 E/L Jumping Lunges D1 4 10 DB RDL D2 4 10 Squat Jump E1 3 20 Banded Reverse Hyperextension E2 3 20 Banded Seated Abduction Tuesday https://vimeo.com/showcase/6216830/ video demonstrations upper BODY Set Sets Reps/TIME Exercise A1 4 12 DB Bicep Curl A2 4 12 DB Kneeling Single Arm Shoulder Press A3 4 12 DB Tricep Kickback B1 4 12 DB Seated Lateral Raise B2 3 12 DB Seated Front + Side Raise W Static Hold Variation B3 4 12 DB Bent Over Tricep Extension C1 4 10 DB Upright Row To Front Raise C2 4 10 DB Front Raise Variations C3 4 10 D1 3 40:10 Commandos D2 3 40:10 Tricep Pushup (On Knees) DB Skull Crusher Wednesday https://vimeo.com/showcase/6216836/ video demonstrations Reps/time abs+ BUBBLE BUTT Set Sets Exercise A1 3 20 Banded Side Squat Walk A2 3 20 Banded Seated Abduction A2 3 10 E/L Banded Side Kicks B1 4 12 Glute Bridge W Pulses B2 4 15 E/L Banded Single Leg Glute Bridge C1 4 15 C2 4 15 E/L Jumping Lunge Variation D1 4 20 DB Frog Stance Pump D2 4 20 DB V Crunch E1 4 20 DB Russian Twist E2 4 20 DB Side Plank Reach Through E3 4 20 DB Sit Up Thursday https://vimeo.com/showcase/6216840/ video demonstrations FULL BODY Set Sets Reps Exercise A1 4 10 DB Squat Curl Press A2 4 10 DB Bent Over Rows A3 4 10 DB Sumo Squat To Bicep Curl A4 4 10 Surrender Squat Jumps B1 4 12 E/S DB Single Arm Bent Over Row B2 4 12 DB Squat B3 4 12 DB Alternating Hammer Curl B4 4 12 Incline Push Ups C1 3 10 DB Chest Press C2 3 15 E/S DB Bent Over Reverse Fly C3 3 15 E/L Plyo Step Up Friday LEAN LEGS + BUBBLE BUTT https://vimeo.com/showcase/6216853/ video demonstrations Set Sets Reps Exercise A1 4 15 DB Goblet Squat (Pulses) A2 4 10 E/L DB Sumo Squat To Side Lunge B1 4 15 DB Banded Goblet Squat B2 4 10 Banded Heel Elevated Hip Thrust B3 4 10 Banded Monster Walk C1 4 10 E/L Reverse Lunge To Kick C2 4 10 DB Sumo Squat C3 4 10 In And Out Squats D1 3 20 DB Snatch D2 3 12 Banded Kick Back Variation D3 3 12 E/L Alternating Lunge Drops Saturday https://vimeo.com/showcase/6216861/ video demonstrations FULL BODY HIIT Set Sets TIME Exercise A1 3 30:10 High Knees A2 3 30:10 Burpees A3 3 30:10 Commandos B1 3 30:10 Squat Jumps B2 3 30:10 Push Up B3 3 30:10 DB Frog Stance Pump B4 3 30:10 DB V Crunch B5 3 30:10 Mountain Climber Sunday Rest Day
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