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, 2013

Monday 09.30.13

3 rounds for time of:
10 Push-ups
33 Butterfly sit-ups
75 Squats


Compare to 08.02.13




90 DAY CHALLENGE III: DAY 86
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

4   MORE   DAYS  !!

Sep 27, 2013

Friday 09.27.13

5 rounds, each for time of:
20 Push-ups
30 Lunges
40 Butterfly sit-ups
50 Squats

Rest precisely 3 minutes between each round.

Compare to 11.26.12

DEMO OF THE WEEK:
Squats

90 DAY CHALLENGE III: DAY 83
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

7   MORE   DAYS  !!

Sep 26, 2013

Thursday 09.26.13

50 Jump rope
50 Push-ups
50 Jump rope
50 Butterfly sit-ups
50 Jump rope
50 Squats
50 Jump rope
50 Back extensions (Supermans)

Compare to 12.28.12


90 DAY CHALLENGE III: DAY 82
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

8   MORE   DAYS  !!


Sep 25, 2013

Wednesday 09.25.13

5 rounds of:
100 meter Sprint
20 Cleans, 20 lbs
10 Pull-ups (assist as necessary)

Post time to comments.


90 DAY CHALLENGE III: DAY 81
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

9   MORE   DAYS  !!

Sep 24, 2013

Tuesday 09.24.13

"Cat Fight"

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

Add your points and post them to comments.

Compare to 06.24.13


90 DAY CHALLENGE III: DAY 80
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

10   MORE   DAYS  !!

Sep 23, 2013

Monday 09.23.13

For time:
50 Front squats, 20 lbs
100 Butterfly sit-ups
25 Front squats, 30 lbs
50 Knees to elbows
10 Front squats, 40 lbs
20 Leg lifts

Post time to comments.


90 DAY CHALLENGE III: DAY 79
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

Sep 20, 2013

Friday 09.20.13

21-15-9 reps for time of:
Weighted squats, 40 lbs
Kettle bell swings, 20 lbs

Compare to 03.29.12


90 DAY CHALLENGE III: DAY 76
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

Sep 19, 2013

Thursday 09.19.13

3 rounds for time of:
21 Knees to elbows
21 Kettlebell swings, 20 lbs
21 Push-ups
21 Box jump, 18 inch box
21 Back extensions (Supermans)
21 Walking lunges

Post time to comments.

DEMO OF THE WEEK:
Knees to elbows



90 DAY CHALLENGE III: DAY 75
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

Sep 18, 2013

Wednesday 09.18.13

5 rounds for time of:
20 Overhead walking lunges, 20 lbs
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.


90 DAY CHALLENGE III: DAY 74
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

Sep 17, 2013

Tuesday 09.17.13

21-15-9 reps of:
Deadlifts, 40-60 lbs
Push-ups
Leg lifts


Compare to 03.27.12



90 DAY CHALLENGE III: DAY 73
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!


Sep 16, 2013

Monday 09.16.13

Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters, 20 lbs
3 Butterfly sit-ups
6 Thrusters, 20 lbs
6 Butterfly sit-ups
9 Thrusters, 20 lbs
9 Butterfly sit-ups
12 Thrusters, 20 lbs
12 Butterfly sit-ups
15 Thrusters, 20 lbs
15 Butterfly sit-ups
18 Thrusters, 20 lbs
18 Butterfly sit-ups
21 Thrusters, 20 lbs
21 Butterfly 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.


Compare to 03.26.12




90 DAY CHALLENGE III: DAY 72
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

Sep 13, 2013

Friday 09.13.13

"Barbie Girl"

5 rounds, each for time of:
10 Pull-ups (assist as necessary)
20 Lunges
30 Push-ups
40 Butterfly sit-ups
50 Squats

Rest precisely 3 minutes between each round.

Post times to comments.


90 DAY CHALLENGE III: DAY 69
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

Sep 12, 2013

Thursday 09.12.13

21-15-9 reps of
Hang squat clean, 10-15 pound dumbbells
Handstand push-ups (scale as necessary)

Post time to comments.


90 DAY CHALLENGE III: DAY 68
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

Sep 11, 2013

Wednesday 09.11.13

HERO WOD

For time:
66 Deadlifts, 60 lbs
66 Box jump, 18 inch box
66 Kettlebell swings, 20 lbs
66 Knees to elbows
66 Butterfly sit-ups
66 Push-ups
66 Thrusters, 20 lbs
66 Wall ball shots, 10 pound ball
66 Burpees
66 Double-unders (264 singles)

Post time to comments.

Mamas, I know this WOD is brutal. I know it will most likely take an hour to complete. I have only scaled the weights and changed the pull-ups to push-ups from the original WOD. If you are new and KNOW that you can't complete this WOD as RXed, do 33 of every exercise instead of 66. For those of you who have been a Mama for a while and would like to challenge yourself and honor those who fell this day 12 years ago, join with me. 



90 DAY CHALLENGE III: DAY 67
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

Sep 10, 2013

Tuesday 09.10.13

"Linds"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift, 60 lbs
Bench press, 20 lbs
Clean, 20 lbs

Post time to comments.

Compare to 07.06.12 

DEMO OF THE WEEK:
Dumbbell Complex:
deadlift
hang clean
push press
front squat 

90 DAY CHALLENGE III: DAY 66
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

Sep 9, 2013

Monday 09.09.13

"Loren"

4 rounds for time of:
Run 200 meters
11 Thrusters, 20 lbs
Run 200 meters
11 Push press, 20 lbs
Run 200 meters
11 Bench press, 20 lbs

Post time to comments.


 Loren, a long time friend of our family and an Army Infantry and Iraq War Veteran, was at our house on Wednesday and did the Hotshots Hero WOD with me. But he decided that instead of doing 6 rounds, he was going to do 19 rounds, one for each of the Hotshots that were lost on June 30th. It took him over an hour. His dedication and honor was inspiring so this WOD is for him. (pictured above)

90 DAY CHALLENGE III: DAY 65
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!

Sep 6, 2013

Friday 09.06.13

"Amber"

7 rounds for time of:
7 Push-ups
7 Thrusters, 20 lbs
7 Burpees
7 Kettle bell swings, 20 lbs
7 Leg lifts

Compare to 09.06.12

Happy Birthday Amber!
 Amber is a dedicated and super hot 32 year old mother of 5 and we have raised our matching kids together for the last 9 years. Our oldest sons were even born on the same day in the same hospital. Amber was one of my first followers and has seen amazing results during her 90 Day Challenge only a few months after delivering her 5th child. She is one hard core Hiit Mama and I am proud to call her friend.

90 DAY CHALLENGE III: DAY 62
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep

NEXT WEEK'S ADDED CHALLENGE: keep up the good work and finish strong!

All of you Mamas have made me so proud. We are under 30 days left of this challenge and I want all of you to be proud of how far you have come so far and give yourself a high five for sticking with it. Let's cheer each other on for the rest of our 28 days!!

Sep 5, 2013

Thursday 09.05.13

3 rounds for time of:
Run 500 meters
12 Deadlifts, 60 lbs
21 Box jump, 18 inch box

Post time to comments.

DEMO OF THE WEEK:
Box Jumps
 
To complete our box jumps as RXed, it is a 2 footed jump up, full extension at the top, then a 2 footed jump down as 1 rep.

90 DAY CHALLENGE III: DAY 61
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep

Sep 4, 2013

Wednesday 09.04.13

"HERO WOD"

6 rounds for time of:
30 Squats
19 Power cleans, 20-30 lbs
7 Pull-ups (assist as necessary)
Run 400 meters

Post time to comments.

 19 Arizona Hotshots

(I will be crying my way through this one. It hits way too close to home.)

90 DAY CHALLENGE III: DAY 60
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep

Sep 3, 2013

Tuesday 09.03.13

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Compare to 08.15.12


90 DAY CHALLENGE III: DAY 59
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep

Sep 2, 2013

Monday 09.02.13

"Cammie"

50-40-30-20 and 10 rep rounds of:
Double-unders (sub jump rope X4)
Butterfly sit-ups

Post time to comments.



90 DAY CHALLENGE III: DAY 58
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
 8 hours of sleep