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.

Sep 30, 2011

Friday 09.30.11

Complete 3 rounds for time of:
21 Dumbbell snatch, right arm (10-15lb)
21 Sit-ups
21 Dumbbell snatch, left arm (10-15lb)
21 Leg lifts

Sep 29, 2011

Thursday 09.29.11

"Cat Fight"

3 rounds of:
Wall-ball, 10 lb ball, 10 foot target (Reps)
Sumo deadlift high-pull, 20 lbs (Reps)
Box Jump, 18" box (Reps)
Push-press, 20lbs (Reps)
Sit-ups (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-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.

Sep 28, 2011

Wednesday 09.28.11

For time:
20 Sit-ups
30 Wallball Shots
20 Knees to bar
30 Box jumps (20" box)
20 Sumo-deadlift high-pull (15-20lb dumbbell)
30 Burpees
20 Push Press (10-15lb dumbbells)
30 Jump jacks or jump rope

Sep 27, 2011

Tuesday 09.27.11

7 rounds for time of:
18 Dumbbell hang squat clean (10-20lb dumbbells)
18 Sit-ups
10 Power cleans (10-20lb dumbbells)
10 Push-ups

Sep 26, 2011

Monday 09.26.11

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots
10 Knees to bar
10 Box jumps, 20" box

Sep 23, 2011

Friday 09.23.11

15 thrusters (10lb dumbbells)
15 burpess
15 thrusters
15 leg lifts
15 thrusters
15 sit-ups
15 thrusters
15 push-ups
15 thrusters
15 burpees

Compare to 05.19.11

Sep 22, 2011

Thursday 09.22.11

Run 5K = 3.10685 miles

Compare to 08.16.11

It has been a month Mamas! See how your times compare....?
If you can't run today, just pick any WOD from the history and DO IT!
But try to run. :)

Sep 21, 2011

Wednesday 09.21.11

5 push ups
10 Deadlifts (20-60lbs)
15 Sit-ups
Sprint 50 meters
5 push ups
10 Deadlifts (20-60lbs)
15 Sit-ups 
Sprint 100 meters
5 push ups
10 Deadlifts (20-60lbs)
15 Sit-ups
Sprint 150 meters
5 push ups
10 Deadlifts (20-60lbs)
15 Sit-ups  
Sprint 200 meters

Sep 20, 2011

Tuesday 09.20.11

5 rounds for time of:
5 overhead squats (10-30lbs)
10 knees to elbows
15 dumbbell hang squats (15lbs)
40 jump jacks

Compare to 05.11.11

Sep 19, 2011

Monday 09.19.11

As many rounds in 12 minutes of:
5 push-ups
10 wall ball shots
15 kettle bell swings (15lb dumbbell)

Compare to 05.10.11

Sep 16, 2011

Friday 09.16.11

5 rounds for time of:
35 jump ropes or jump jacks
Run 200 meters

I guess this is just a running kind of week for us! I have never had 5 WODs in a row with running, not even 3 in a row! I say "BRING IT!" Trim me down. :)

Sep 15, 2011

Thursday 09.15.11

run 800 meters
run 400 meters backwards
run 800 meters
run 400 meters backwards

Compare to 05.05.11

Sep 14, 2011

Wednesday 09.14.11

Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.

The "Tabata"
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

 You will be posting your score = least number of squats in an interval and your mile run time.

Sep 13, 2011

Tuesday 09.13.11

10 push-ups
15 deadllifts (20-30lbs)
25 box jumps (12-18")
50 sit-ups
100 wall ball shots
200 jump jacks
400 meter run

Compare to 05.04.11

Sep 12, 2011

Monday 09.12.11

4 rounds for time of:
Run 400 meters
15 Thrusters (10lb dumbbells)
15 Push-ups

 In remembrance of 9/11 and all the wives and mothers whose 343 firefighters didn't come home.
We will never forget.
 I held my firefighter extra tight last night.

Sep 9, 2011

Friday 09.09.11

3 rounds for time of 21-15-9 reps:
10lb overhead squat
leg lifts

Compare to 05.03.11

Sep 8, 2011

Thursday 09.08.11

For time:
25 Walking lunge steps
20 Push-ups
50 Box jumps
50 Jump jacks or jump rope
25 Dips
20 Knees to elbows
30 Kettlebell swings,10 -15lb dumbbell
30 Sit-ups
20 Hang squat cleans, 10-15lb pound dumbbells
25 Back extensions
30 Wall ball shots
3 Pull-ups

 *for wall ball shots- if you don't have a weighted ball (I don't yet), use a basketball, volleyball, or soccer ball. It won't be as much weight but you will still get the sweat!
* for the pull-ups- just give it a try and tell us if you even get one. I haven't been able to do even a single one since I was 9 but I haven't tried since I have started this so we will see... :) If you have a husband around, have him hold your feet and assist your pull-ups to complete them if you need to.

This WOD is going to be a butt kicker!!

Sep 7, 2011

Wednesday 09.07.11

100 squats
100 leg lifts

(I hurt my back yesterday so consider this a "rest day" ;)

Compare to 04.29.11

Sep 6, 2011

Tuesday 09.06.11

7 rounds for time of:
7 push-ups
7 thrusters (10lbs)
7 burpees
7 kettle bell swings (10-15lbs)
7 leg lifts

Compare to 05.02.11

Sep 5, 2011

Monday 09.05.11

3 rounds for time:
20 Dips
25 Push-ups
30 Sit-ups
35 Leg lifts
40 Box jumps

Sep 2, 2011

Friday 09.02.11

15-12-9-6-3 reps for time of:
10, 20, or 30lb power clean (see sidebar video)
Bar-facing burpee (use a broom on the floor)

Sep 1, 2011

Thursday 09.01.11

Complete as many reps as possible in 7 minutes of the following rep scheme:
30lbThruster, 3 reps
3 knees to elbows
3 sit-ups
30lb Thruster, 6 reps
6 knees to elbows
6 sit-ups
30lb Thruster, 9 reps
9 knees to elbows
9 sit-ups
30lb Thruster, 12 reps
12 knees to elbows
12 sit-ups
30lb Thruster, 15 reps
15 knees to elbows
15 sit-ups
30lb Thruster, 18 reps
18 knees to elbows
18 sit-ups
30lb Thruster, 21 reps
21 knees to elbows
21 sit-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments:
Round 5, 42 reps each total

Compare to 04.27.11