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 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.

7 comments:

Brent and Britta said...

This WOD didn't post early enough for me to get out the door, but I vaguely remember you telling me what it was. So I just did 100 squats then ran 1 mile.
10:43

Jenni said...

Sorry Mama's for the late WOD! I thought it was scheduled but was saved as s draft! Dumb.

Score= 14
9:30 run

Amy W.=11
10:40 run

Ellis Family said...

15
Mile time: 7:20

Valentine said...

Confused on how to count my score, so my time was 14 min. exactly. 10 min. mile/4 min. squats.

Jenni said...

Tiffany- Since the tabata is 4 minutes long for everyone, the way you score yourself is like this:
Lets say your sets went like this-
1- 24 squats
2- 18 squats
3- 18 squats
4- 16 squats
5- 14 squats
6- 15 squats
7- 12 squats
8- 13 squats
In this scenario your score would be 12 because that was the lowest number of reps per cycle that you accomplished. This scoring motivates you to keep your numbers high through the end!

Ian and Amy said...

15
10 mile

Sharon said...

17
8:15 mile