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.

Dec 31, 2012

Monday 12.31.12

 I am super excited to announce that I am now the proud new owner of 
hiitmamas.com
so now you can get here from either address! :)

3 rounds for time of:
50 Squats
7 Reverse pull-ups (start at top & lower down slowly)
10 Hang power snatch, 20 lbs

HAPPY NEW YEARS EVE!! 
LAST DAY OF 2012!!

 So I tried to find a good hang power snatch video with dumbbells but I struck out.
So here is all I've got:

Hang power snatch (with a bar):

...and a really lame video of a dumbbell hang power snatch with a lunge added so please ignore the lunge and the lameness and only watch the first few seconds of the video to get the idea! :/

I need to work on getting better videos. :/

5 DAYS UNTIL THE 90 DAY CHALLENGE!
01.05.13


Dec 28, 2012

Friday 12.28.12

50 Jump jacks
50 Push-ups
50 Jump jacks
50 Butterfly sit-ups
50 Jump jacks
50 Squats
50 Jump jacks
50 Back extensions

Compare to  03.30.12


8 DAYS UNTIL THE 90 DAY CHALLENGE!
01.05.13

Dec 27, 2012

Thursday 12.27.12

3 rounds for time of:
Run 200 meters
7 Push presses, 10 lb dumbbells
14 Knees to elbows


9 DAYS UNTIL THE 90 DAY CHALLENGE!
01.05.13

Dec 26, 2012

Wednesday 12.26.12

Complete as many rounds as possible in 20 minutes of:
5 Push-ups
10 Wall ball shots, 10 lb ball
15 Kettlebell swings, 15 lbs



10 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 25, 2012

Tuesday 12.25.12

3 rounds of:
5 squeals of joy
10 present openings
15 smiles and hugs
20 family and friends

Merry Christmas to my family of Mamas!
I love all of you!


11 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 24, 2012

Monday 12.24.12

5 rounds for time of:
10 Front squats, 40 lbs
20 Butterfly sit-ups

Merry Christmas Eve Mamas!


12 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 21, 2012

Friday 12.21.12

3 rounds, 15-12-and 9 reps, for time of:
Thrusters, 20 lbs
Walking lunges
Push-ups

It will look like this:

Round 1: 15 Thrusters, 15 Lunges, 15 Push-ups
12 Thrusters, 12 Lunges, 12 Push-ups
 9 Thrusters, 9 Lunges, 9 Push-ups

Rounds 2 & 3: repeat

Compare to 11.22.11



15 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 20, 2012

Thursday 12.20.12

For time:
100 Burpees

(oh crap!)
Compare to 11.23.11


16 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 19, 2012

Wednesday 12.19.12

"Tabata That!"

Tabata Jump rope
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push press, 20 lbs
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Butterfly sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Write down your reps each time during your 10 second rests.

Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.



17 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 18, 2012

Tuesday 12.18.12

Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlifts, 60 lbs
15 Deficit push-ups (put your hands on books, blocks, weights)
15 Box jumps, 18" box


Deficit Push-Ups Demo:

18 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 17, 2012

Monday 12.17.12

4 rounds for time of:
10 Dumbbell snatches, 15 lbs (alternate one arm per round- 10 left arm first round, etc.)
200 foot Sprint

Dumbbell Snatch Demo:


19 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 14, 2012

Friday 12.14.12

5 rounds for time of:
7 Deadlift, 60 lbs
30 Squats
7 Push-ups



21 DAYS UNTIL THE 90 DAY CHALLENGE
01.05.13

Dec 13, 2012

Thursday 12.13.12

Run 5K.

Compare to 10.03.12

Don't make excuses, don't doubt yourself, don't sub......just do it.... because you can.  


Dec 12, 2012

Wednesday 12.12.12

12.12.12

12 rounds for time of:

12 Butterfly sit-ups
12 Squats
12 Walking lunges
12 Push-ups
12 Box jumps
12 Thrusters, 20 lbs
12 Back extensions
12 Bench dips
12 Kettle bell swings, 15 lbs
12 Jump rope
12 Leg lifts
12 Wall ball, 10 lbs

*Mamas, I know this is a big WOD. Push your self to complete as many rounds as you can. If that is 3, do 3, if that is 10, do 10. This is a one time WOD that we will never do again. ;)




Dec 11, 2012

Tuesday 12.11.12

For time:
30 Front squats, 20-30 lbs
7 Pull-ups (attempts)
30 Front squats, 20-30 lbs
5 Pull-ups (attempts)


Dec 10, 2012

Monday 12.10.12

"Vanessa"

5 rounds for time of:
100 Jump rope
10 Deadlifts, 60 lbs
Rest 1 minute

Hiit Mama Vanessa B.

"Thank you so much for your wonderful blog and WOD's!  I have been doing your workouts for 2 months and love them. I feel so much stronger!  I am a mom of 2 sweet, busy boys.  Sometimes when I come home from a rough day at work, I do one of your WOD's, and life's stressful burdens are lifted from my shoulders.  A good sweat will do that for you. Thank you for the great tank, it is soft!"

Dec 7, 2012

Friday 12.07.12

Complete as many rounds as possible in 15 minutes of:
8 Bench dips
10 Box jumps, 18" box
20 lb walking lunges, 12 steps
15 Butterfly sit-ups


Dec 6, 2012

Thursday 12.06.12

"20 X 20"

For time:
20 Wall ball shots, 10 lb ball
20 Sit-ups
20 Box jump, 18" box
20 Push-ups
20 Cleans,20 lbs
20 Jump rope
20 Thrusters, 10 lb dumbbells
20 Front squats, 20 lbs
20 Kettlebell swings, 15 - 20 lbs
20 Push press, 20 lbs
20 Bench dips
20 Sumo deadlift high pull, 20 lbs
20 Burpees
20 Hang squat clean, 20 lbs
20 Butterfly sit-ups
20 Walking lunge steps
20 Deadlift, 20 lbs
20 Knees to elbows
20 Squats
20 Leg lifts

Did I leave anything out? ;)

Dec 5, 2012

Wednesday 12.05.12

3 rounds for time of:
10 Knees to elbows
Run 200 meters
10 Bar-facing burpees
Run 200 meters

Post times to comments.




Dec 4, 2012

Tuesday 12.04.12

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:

10 lb Wall-ball, 10 ft target. (Reps)
Sumo deadlift high-pull, 20 lbs (Reps)
Box Jump (Reps)
Push-press, 20 lbs (Reps)

There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps in each of the eight intervals.
The score is the total of the scores from the four stations.

Compare to 09.20.12

Dec 3, 2012

Monday 12.03.12

Complete as many reps as possible in 7 minutes of:
Burpees

(Don't hate me.)