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.

May 31, 2012

Thursday 05.31.12

3 rounds for time:
Run 400 meters
21 Kettlebell swings, 15 lbs
12 Push-ups

May 30, 2012

Wednesday 05.30.12

5 rounds for time of:
25 Push press, 20-30 lbs
50 Jump rope


May 29, 2012

Tuesday 05.29.12

21-15-9 reps for time of:
Front squat, 20-30lbs
Burpees
Sit-ups


May 28, 2012

Monday 05.28.12

Rest Day

To honor all the men and women who have sacrificed so much and sometimes everything to protect our freedom.


May 25, 2012

Friday 05.25.12

5 push ups
10 Deadlifts (30-60lbs)
15 Sit-ups
Sprint 50 meters
5 push ups
10 Deadlifts (30-60lbs)
15 Sit-ups 
Sprint 100 meters
5 push ups
10 Deadlifts (30-60lbs)
15 Sit-ups
Sprint 150 meters
5 push ups
10 Deadlifts (30-60lbs)
15 Sit-ups  
Sprint 200 meters

Compare to 09.21.11







May 23, 2012

Wednesday 05.23.12

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

Compare to 09.20.11


May 22, 2012

Tuesday 05.22.12

5 rounds for time of:
10 Power cleans, 20 lbs
15 Wall ball shots, 10 pound ball



May 21, 2012

Monday 05.21.12

3 rounds for time of:
50 Jump rope
40 Sit-ups
30 Cleans, 20 lbs
20 Push-ups
10 Leg lifts


May 18, 2012

Friday 05.18.12

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

Compare to 09.19.11 



May 17, 2012

Thursday 05.17.12

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

Compare to 09.16.11


May 16, 2012

Wednesday 05.16.12

For time:
Run 800 meters
28 Kettlebell swings,  15 lbs
28 Push-ups
28 Squat snatch, 20 lbs
28 Sit-ups
Run 800 meters


May 15, 2012

Tuesday 05.15.12

For time:
3 rounds of:
7 Deadlifts,  30-40 lbs
7 Push-ups

then,
3 rounds of:
21 Wall ball shots, 10lb ball
21 Knees to elbows

then,
100 ft Farmer carry, 20lb dumbbells
28 Burpee box jumps, 18" box
100 ft Farmer carry, 20lb dumbbells
3 Push-ups


May 14, 2012

Monday 05.14.12

21-15-9 reps for time of:
Knees to elbows
Back extensions
Sit-ups


May 11, 2012

May 10, 2012

Thursday 05.10.12

Complete the following every minute for as long as possible:
40 Jump rope
1 Snatch

Begin with 10 pounds and add 5 pounds each minute until you hit your max weight and then go back down by 5 pounds (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.
Post how many minutes and max weight.

May 9, 2012

Wednesday 05.09.12

For time:50 Weighted squats, 30 lbs
40 Sit-ups
30 Shoulder-to-overheads, 20 lbs
50 Weighted squats, 20 lbs
40 Push-ups
30 Shoulder-to-overheads, 15 lbs
50 Weighted squats, 10 lbs
40 Sit-ups
30 Shoulder-to-overheads, 10 lbs

May 8, 2012

Tuesday 05.08.12

4 rounds for time of:
10 Dumbbell snatches, 20-30 lbs
 200 foot Sprint

May 7, 2012

Monday 05.07.12

"The Chief"

Max rounds in 3 minutes of:
3 Power cleans, 20-30 lbs
6 Sit-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.



May 4, 2012

Friday 05.04.12

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!

Compare to 09.14.11 

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

May 3, 2012

May 2, 2012

Wednesday 05.02.12

For time:Run 2 K
50 One-legged squats, alternating
30 Hang cleans, 20-30 lbs





May 1, 2012

Tuesday 05.01.12

"Dilly"
21-15-9 reps of:
Deadlift, 20-40 lbs
Sit-ups

Happy Birthday Dylan!