Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress!

Oct 1, 2014

Wednesday 10.01.14

3 rounds for time of:
Run 400 meters
30 squats
20 push press, 20 lbs

Post time to comments.


90 DAY CHALLENGE VII: DAY 79
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
 finish strong!

Sep 30, 2014

Tuesday 09.30.14

HERO WOD

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

Post time to comments.

*In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, who died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire.


90 DAY CHALLENGE VII: DAY 78
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
 finish strong!

Sep 29, 2014

Monday 09.29.14

"Cat Fight"

3 rounds of:
Wall-ball, 10 lb ball, 10 ft target (Reps)
Sumo deadlift high-pull, 20 lbs (Reps)
Box Jump, 18" box (Reps)
Push-press, 20 lbs (Reps)
Butterfly sit-ups (Reps)
Rest 1 minute

In this workout you move from each of five stations after 1 minute.The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 minute break is allowed before repeating. At the beginning of each minute, the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

Compare to 09.24.13


90 DAY CHALLENGE VII: DAY 77
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat
 finish strong!

Sep 26, 2014

Friday 09.26.14

50 Jump rope
50 Push-ups
50 Jump rope
50 Butterfly sit-ups
50 Jump rope
50 Squats
50 Jump rope
50 Back extensions (Supermans or Body Surfers)

Compare to 09.26.13


90 DAY CHALLENGE VII: DAY 74
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

NEXT WEEK'S ADDED CHALLENGE: keep up the good work and finish strong!

All of you Mamas have made me so proud. We only have 16 days left of this challenge and I want all of you to be proud of how far you have come so far and give yourself a high five for sticking with it. Let's cheer each other on for the rest of our 16 days!!

Sep 25, 2014

Thursday 09.25.14

21-15-9 reps for time of:
front squats, 30-40 lbs
knees to elbows

Post time to comments.


90 DAY CHALLENGE VII: DAY 73
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Sep 24, 2014

Wednesday 09.24.14

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls, 20 lbs
12 bar-facing burpees

Post time to comments.


90 DAY CHALLENGE VII: DAY 72
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Sep 23, 2014

Tuesday 09.23.14

For time:
50 wall-ball shots, 10 lb. ball
30 cleans, 20-30 lbs
15 pull-ups (assist as needed)

Post time to comments.


90 DAY CHALLENGE VII: DAY 71
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Sep 22, 2014

Monday 09.22.14

For time:
50 Front squats, 20 lbs
100 Butterfly sit-ups
25 Front squats, 30 lbs
50 Knees to elbows
10 Front squats, 40 lbs
20 Leg lifts

Compare to 09.23.13

Post time to comments.


90 DAY CHALLENGE VII: DAY 70
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat

Sep 19, 2014

Friday 09.19.14

3 rounds for time of:
21 Knees to elbows
21 Kettlebell swings, 20 lbs
21 Push-ups
21 Box jump, 18 inch box
21 Back extensions (supermans or body surfers)
21 Walking lunges

Compare to 09.19.13

Post time to comments.


90 DAY CHALLENGE VII: DAY 67
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives

NEXT WEEK'S ADDED CHALLENGE: eliminate wheat

Three Hidden Ways Wheat Makes You Fat

"Gluten-free is hot these days. There are books and websites, restaurants with gluten free menus, and grocery stores with hundreds of new gluten-free food products on the shelf. Is this a fad, or a reflection of response to a real problem? Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills."
 
If you would like to know more about gluten allergy or intolerance and how to test for it read this: 
"Something you're eating may be killing you, and you probably don't even know it!
If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread--how could that be bad for you? Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet. What most people don't know is that gluten can cause serious health complications for many. You may be at risk even if you don't have full blown celiac disease. In today's blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you."

Stop eating breads, pastas, cookies, cakes, donuts, rolls, buns, wheat cereals and replace with healthier choices. You will see huge results and your health will improve.

For recipes and tips, google: Paleo or Primal diet

Sep 18, 2014

Thursday 09.18.14

5 rounds for time of:
20 Overhead walking lunges, 20 lbs
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Compare to 09.18.13

Post time to comments.


90 DAY CHALLENGE VII: DAY 66
Vi-shake
no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives