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.
5 rounds for time of:
12 Push press, 20 lbs
40 meter Shuttle sprint (4 x 10 meters)
8 Hang squat cleans, 20l lbs
Here is a demo of the WOD with a bar. I still don't have one so I will be doing all the same movements with my two 10 lb dumbbells. Also, I changed the squat snatches to hang squat cleans for everyone who doesn't have a bar. Hang squat cleans start with standing with the weights at your sides (hang=hanging weights from arms at your sides), then use the downward momentum of your squat (squat) to swing them up to your shoulders (clean) and then stand up.
1000 meter run Rest 4 minutes Dumbbell "Tabata" Thrusters, 20 lbs Tabata = 8 rounds of 20 seconds of work followed by 10 seconds of rest. Do as many thrusters as you can in 20 seconds, during your 10 second rest, write down your reps, then do it again 7 more times. The score of your tabata is your lowest number of reps per round. Comments should be run time then Tabata score.
For each set of 100, don't automatically break them up. The exercise is set up this way to burn out each muscle group which will build more muscle. Keep going until you hit 100. Take small breaks if you need to. The more often you do all 100 consecutively, the more endurance and strength you will build up for the next time you do 100. Feel the burn! :)
3 rounds for time of:
Walking lunge, 100 steps
50 Kettlebell swings, 15 lbs
* Hey Mamas! I wanted to let you know how much I love seeing all of your comments and your posted times every day. It is so encouraging to me and to all of us. I would love it if today, when you post your time, if you are willing, can you also post your city, age, and how you heard about Hiit Mamas? I am always so curious! Keep it up Mamas!! :)