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!Also, there are video demos of each exercise we do down the right side bar.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the
first 8 intervals are back extensions
second 8 are push-ups
third 8 intervals are sit-ups, and finally
last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments like this:
be-121, pu-91, su-75, sq-123 total- 421 reps!
(everyone will have the same time of 15:50)
5 rounds for time of:
40 Jump Jax
30 Box jumps- 12-18 inch box
20 Kettlebell swings (use a dumbbell, 10, 15, or 20lbs)
*if you can't find a box, you can use a stair, step stool, bench, take the cushions off your couch, etc.)
This one is going to be brutal ladies but just stick with it no matter how long it takes. DON'T GIVE UP! Just when you get through round 3 and feel completely spent, grab a sip of water, take a few deep breaths, do a quick stretch and just get through one more set on one more round at a time. You will surprise yourself.
With a continuously running clock, do one sit-up and one push-up the first minute, two sit-ups and two push-ups the second minute, three sit-ups and three push-ups the third minute... continuing as long as you are able.
When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able. For example, if you are on minute 6 and you do your 6 sit-ups but only get to 4 push ups and then minute 7 starts, you just start over and do your 7 sit-ups without the push-ups until you can no longer do the push-ups required within the minute.
Use as many sets in any order each minute as needed. So switch it up within the minute if you want/need to.
The WOD is over when you keel over. ;)
Post number of minutes successfully completed for each exercise to comments. Their sum is your score. For example: 10 minutes- sit-ups + 5 minutes push-ups = 15
*I know this WOD can be a bit confusing but I am just trying to stick as closely as possible to the original WOD.