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.

Mar 31, 2014

Monday 03.31.14

"Army"

With a single 20 lb kettlebell:
21 Sumo dead lift high pull
50 Swings
21 Overhead squats, left arm
50 Swings
21 Overhead squats, right arm
50 Swings
21 Sumo dead lift high pull

Post time to comments.


90 DAY CHALLENGE V: DAY 82
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

Mar 28, 2014

Friday 03.28.14

"Adria"

Complete as many rounds as possible in 12 minutes of:
4 Shoulder press, 20 lbs
8 Sumo deadlift high-pull, 20 lbs
12 Front squat, 40-60 lbs

Compare to 03.28.13

Post rounds completed to comments.


90 DAY CHALLENGE V: DAY 79
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

Mar 27, 2014

Thursday 03.27.14

For time:
20 Kettlebell swings, 20 lbs
30 Knees to elbows
Run 400 meters

Compare to 03.27.13

Post time to comments.


90 DAY CHALLENGE V: DAY 78
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

Mar 26, 2014

Wednesday 03.26.14

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 10 pound ball
90 Jump rope
30 Pull-ups (assist as necessary)

Compare to 08.29.13


90 DAY CHALLENGE V: DAY 77
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

Mar 25, 2014

Tuesday 03.25.14

5 rounds for time of:
7 Pull-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Post time to comments.


90 DAY CHALLENGE V: DAY 76
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

Mar 24, 2014

Monday 03.24.14

Pick one:

 "Mary"

Run 800 meters
50 squats
Run 800 meters
50 sit-ups
Run 800 meters

 OR



"Jamie"

5 rounds for time of:
400 meter run
15 Overhead squats, 20lbs

*if you can't hold the weights over your head, you can rest them on your shoulders

Compare to both to 03.25.13

Since it is two of my Texas Mama's birthdays today, you can pick which WOD you want, the "Mary" or the "Jamie". ;)

Happy Birthday Jamie & Mary!!!

90 DAY CHALLENGE V: DAY 75
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat
finish strong!

Mar 21, 2014

Friday 03.21.14

"Cade"
 
Complete as many rounds in 20 minutes as you can of:
5 Push-ups
10 One legged squats, alternating each round
15 Butterfly sit-ups

Compare to 12.18.13

Happy Birthday to my epic son,
 Cade!
He turns 8 today and I am still in the hospital so I will miss it, but I want him to know that I love him beyond words and I hope he has an epic birthday with his Dad.
Love you Bubba.

90 DAY CHALLENGE V: DAY 72
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat

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 20 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 18 days!!

Mar 20, 2014

Thursday 03.20.14

Complete as many reps as possible in 8 minutes of:
10 deadlifts, 20 lbs
15 box jumps, 18-inch
15 deadlifts, 30 lbs
15 box jumps, 18-inch
20 deadlifts, 40 lbs
15 box jumps, 18-inch
 25 deadlifts, 50 lbs
15 box jumps, 18-inch
30 deadlifts, 60 lbs
15 box jumps, 18-inch
35 deadlifts, 70 lbs
15 box jumps, 18-inch

Post reps completed to comments.


90 DAY CHALLENGE V: DAY 71
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat

Mar 19, 2014

Wednesday 03.19.14

Run 1 mile.

Post time to comments.


90 DAY CHALLENGE V: DAY 70
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat

Mar 18, 2014

Tuesday 03.18.14

"Aubrey"

21-15-9 reps of:
Push-ups
Bench dips
Butterfly sit-ups

Happy Birthday to my good friend
 and Hiit Mama Aubrey!!

90 DAY CHALLENGE V: DAY 69
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat



Mar 17, 2014

Monday 03.17.14

5 rounds for time of:
Run 800 meters
5 Knees to elbows
50 push-ups

Post time to comments.

 I crossed bungee jumping off my bucket list on Thursday! 
It was awesome and I am so glad I got to do it.
I am having major back surgery tomorrow and so this was my last chance to ever bungee.
I will be unable to workout for at least 3 months but the WODs will still be here for you everyday. 
Keep on keepin' on Mamas! I will be with you in spirit!

90 DAY CHALLENGE V: DAY 68
Vi-shake
no caffeine
no soda  
only 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
no preservatives
eliminate wheat

Mar 14, 2014

Friday 03.14.14

Complete as many rounds as possible in 20 minutes of:
10 Push-ups
5 Deadlifts, 60 lbs
8 Push press, 20 lbs

Compare to 03.08.13


90 DAY CHALLENGE V: DAY 65
Vi-shake
no caffeine
no soda  
only 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
no preservatives

NEXT WEEK'S ADDED CHALLENGE: eliminate wheat

Three Hidden Ways Wheat Makes You Fat

"Gluten-free is hot these days. There are books and websites, restaurants with gluten free menus, and grocery stores with hundreds of new gluten-free food products on the shelf. Is this a fad, or a reflection of response to a real problem? Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills."
 
If you would like to know more about gluten allergy or intolerance and how to test for it read this: 
"Something you're eating may be killing you, and you probably don't even know it!
If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread--how could that be bad for you? Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet. What most people don't know is that gluten can cause serious health complications for many. You may be at risk even if you don't have full blown celiac disease. In today's blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you."

Stop eating breads, pastas, cookies, cakes, donuts, rolls, buns, wheat cereals and replace with healthier choices. You will see huge results and your health will improve.

For recipes and tips, google: Paleo or Primal diet

Mar 13, 2014

Thursday 03.13.14

"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.

 Happy Birthday Loren.
 Hiit Dad Loren 
(Hero WOD 2013)

90 DAY CHALLENGE V: DAY 64
Vi-shake
no caffeine
no soda  
only 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
no preservatives

Mar 12, 2014

Wednesday 03.12.14

5 rounds for time of:
Run 800 meters
25 burpees

 Post time to comments.


90 DAY CHALLENGE V: DAY 63
Vi-shake
no caffeine
no soda  
only 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
no preservatives

Mar 11, 2014

Tuesday 03.11.14

"Andy"

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Hang squat clean, 15 lbs (total)
30 Burpees
30 Hang squat clean, 20 lbs (total)
20 Burpees
30 Hang squat clean, 25 lbs (total)
10 burpees
Hang squat clean, 30 lbs (total), as many reps as possible

Compare to 03.11.13

 April 2013 vs. December 2013
(19 inches, 50+ lbs lost)
Hiit Mama Andy
Boston, MA
(see her story below)

90 DAY CHALLENGE V: DAY 62
Vi-shake
no caffeine
no soda  
only 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
no preservatives


 Andy's Story
"Just wanted to say thank you for your website and provide a glimpse into my own story.  I know you've put a lot of work into your website, and you need to know that there are so many of us out there who appreciate what you have done and are doing.
 
Now about me . . .  I played every sport my schools had to offer while I was in junior high, high school, and college.  I earned some injuries along the way and eventually stopped working out at all following my post-grad work.  I didn't just gain weight.  I gained a lack of respect for myself, a heaping of depression, and also an unhealthy dose of pride because I was too stubborn to ask someone for help to get me back on track.

At the beginning of this year, I lost my job.  I didn't exactly hit that proverbial rock bottom everybody talks about, but I was in a bad place.  I looked at myself in the mirror.  I looked at pictures of myself.  I didn't like what I saw nor who I had become.  I literally swore at myself.  That very night, I met a guy at a non-profit I had been volunteering at.  He was very attractive guy in the military heading overseas.  I remember thinking to myself, 'McHottie guys like him don't want to be with girls like me because I don't even want to be with me!"  Shallow thinking on my part?  Sure.  Realistic?  Unfortunately, yes, in our society.  So I did what any normal then-single 31-year-old female in America would do.  I googled the crap out of the attractive guy to find out what was out there about him.  (Call me a stalker.  I'm cool with that.)  McHottie and I became Facebook friends (He initiated it, I swear!), and I soon realized I really didn't fall into his "type" of woman.  [Frowny face]  Could I pick up a winning lottery ticket and get lipo?  Would he be attracted to me then?  Horrible thought processes like these ran rampant in my gray matter for a while.

It took me a full twenty-four hours to realize that I was being selfish and shallow concerning the McHottie.  I knew I needed to get my body back in shape but not because guys would find me more attractive.  I needed to be healthy for me and me alone.  And that's what really got me motivated.  Me.  I needed to take care of myself the right way for the right reasons in the right way.

Since I had lost my job, getting a personal trainer or even going to a gym was out of the question.  I've always hated running too, so I wasn't sure what to do.  What I did know is that I needed some sort of realistic fitness routine to get my fat arse back into shape.  Thanks to poor self-esteem and major pride issues, I didn't want to ask anyone I knew for help either.  Back to trolling the internet!  A little bit of searching led me to your website.  I remember thinking, 'Roughly 15-20 minutes of workout hell?  Yeah.  I could do that, right?  I need to start somewhere.'  So I did what you suggested.  I did the exact WOD you had RXd for that day.  I remember thinking that you were Satan or close to it.  That day was a Filthy Fifty WOD.  Such a great WOD to start on, by the way.  :)  That WOD took me an embarrassing amount of time to finish.  I didn't dare post my comment and let the Hiit Mamas know how dreadfully out of shape I was.  Let's not even talk about the sweat puddles that accumulated underneath me in my basement or how I could barely walk up the steps to get out of the basement!  It wasn't pretty.

4-5 days a week, I did your WODs.  Sometimes, I had to scale back.  90% of the time, I had to get creative using milk jugs for dumb bells, etc.  If anyone had videotaped me, I'm sure I looked very silly.  But I was determined.  I started making small changes in my diet.  I didn't cut out all sweets, sugars, etc., but I began seeing progress quickly.

Fast-forward through many more sweat puddles, WODs, and little dietary changes to eight-almost-nine months later, I have now lost 48 pounds.  My initial and slightly crazy goal was to lose 30 pounds in six months, but I'll take 48 in eight-almost-nine months.  No complaints here!  Realistically, I know I've lost more than 48 pounds of fat since much of my bad fat poundage has been changed into strong muscle poundage.  I've also learned that it isn't necessarily the poundage but, rather, the inches that make a huge difference in how I look and feel.  I've lost only 2 inches off my thighs (they've always been big, beefy, and toned even though I hadn't been working them like I should have been for years!), 5 inches off my hips, 3 inches off my bust (yet no cup decrease, weird), and 7 inches off my waist.  I repeat, 7 inches of belly fat gone.

 I'm healthier, stronger, and faster than where I was at the beginning of this year.  I look forward to seeing what 2014 holds for me too.  I'm already signed up for a 5K, a Spartan Race, a Tough Mudder, and two more GORUCK Challenges.  Like I mentioned before, I'm a determined one!

Again, thank you for your website.  You are a part of the reason why I'm a better version of myself both physically and emotionally.  My body's looking great, but I'm still working on the self-esteem and pride issues.  Baby steps!  :)"

Thanks again!
Andy 

Mar 10, 2014

Monday 03.10.14

"Ryli"

5 rounds for time of:
1,000 meter run (1K)
30 hip raises
30 Butterfly sit-ups

Post time to comments.

Happy Birthday 
to my beautiful butterfly
Ryli
She is my oldest and turns 10 today.
 I love you Buggy.

90 DAY CHALLENGE V: DAY 61
Vi-shake
no caffeine
no soda  
only 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
no preservatives

Mar 7, 2014

Friday 03.07.14

3 rounds for time of:
Run 800 meters
20 Butterfly sit-ups
12 Thrusters, 20-30 lbs

Compare to 03.07.13


90 DAY CHALLENGE V: DAY 58
Vi-shake
no caffeine
no soda  
only 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: no preservatives

Preservatives are not good for you. Simple as that. Your body does not need them nor does it want them. Here is some info taken from livestong.com 


What Are the Dangers of Preservatives?



Manufacturers use preservatives in many products that people consume and depend on for health. Many companies also use them in cosmetics. The intent of preservative use is well-meaning, because they prevent botulism, mold and bacteria, which gives products a longer shelf life and protect people from illness. Unfortunately, many preservatives have dangerous side effects that cause cancers, hyperactivity, nervous system damage and other problems. It should be noted that many studies incorporate feeding massive amounts of a preservative to laboratory rats, so some preservatives consumed in small amounts may not be as dangerous as some studies suggest.

Sodium Benzoate

Many soda manufacturers use sodium benzoate to prevent mold. This chemical can damage mitochondria in cells, which leads to neuro-degenerative diseases. Professor Andrew Kemp from the University of Sydney mentions in an editorial for the May 24, 2008, edition of the "British Medical Journal" that children "were significantly more hyperactive after they ate a mixture of food colorings and a preservative [sodium benzoate]."

Sodium Nitrate

Sodium nitrate, which is found in many packaged meats like hot dogs, sausages and bacon, is used as a curing agent. The curing of meats reduces the possibility for botulism-causing bacteria. Although MeatSafety.org, a website sponsored by the American Meat Institute trade association, says that sodium nitrate is "safe in the levels used" according to a study done by the U.S. National Toxicology Program, some studies link pancreatic and lung cancers to an increased consumption of meats containing sodium nitrate.

Propyl Gallate

Food manufacturers use propyl gallate as a stabilizer in packaged meats, dried milk, candy, potato chips and baked goods. It is also used in cosmetics and pharmaceuticals. The National Toxicology Program, an agency in the U.S. Department of Health and Human Services, reports that this preservative causes prostate inflammation and tumors of the thyroid, brain and pancreas.

Potassium Bromate

Many bread companies still use potassium bromate to strengthen bread dough. Although countries like Britain and Canada banned the preservative as a carcinogen because significant evidence shows that it causes cancerous kidney and thyroid tumors in rats, it is still found in some baked goods in the United States. Potassium bromate is especially dangerous if the food product is not baked long enough at a high enough temperature.

BHA & BHT

Food manufacturers use BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) to prevent oxygenation. This keeps many breads and snack foods fresh for longer periods of time because the fats cannot turn rancid from exposure to oxygen. The Center for Science in the Public Interest cites studies which show that BHA causes cancer in animals. It also asserts that the safety of BHT is unproven.

Mamas, there is nothing better for you body than eating fresh, natural, whole foods- eating clean. I challenge you to not buy or consume anything in the next 32 days that has a preservative in it. Shop around the outsides of the store. It is easier than you think. Your body will thank you and you will feel great!

Mar 6, 2014

Thursday 03.06.14

"Dana"

21-15-9 reps of:
Deadlift, 60 lbs
Handstand push-ups (scale as needed)

Compare to 07.12.13
Check out 04.11.13  for a hanstand push-up scaling demo.

Post time to comments.


90 DAY CHALLENGE V: DAY 57
Vi-shake
no caffeine
no soda  
only 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

Mar 5, 2014

Wednesday 03.05.14

"Francesca"

3 rounds, 21-15-9 reps, for time of:
Thrusters, 20 lbs (total)
Butterfly sit-ups

It will look like this:
21 Thrusters
21 BFSU
15 Thrusters
15 BFSU
9 Thrusters
9 BFSU
Repeat entire thing 2 more times.

Compare to 11.15.13

Post time to comments.


90 DAY CHALLENGE V: DAY 56
Vi-shake
no caffeine
no soda  
only 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

Mar 4, 2014

Tuesday 03.04.14

In front of a clock set for 12 minutes:
4 minutes of hang squat clean, 20-30 lbs
4 minutes of jump rope
4 minutes of burpees

Post sum of hang squat clean, jump rope and burpee reps to comments.


90 DAY CHALLENGE V: DAY 55
Vi-shake
no caffeine
no soda  
only 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

Mar 3, 2014

Monday 03.03.14

2 rounds SLOWLY of:
20 Body surfers (supermans with curled leg)
15 Hip raises (see demo video)
10 One-legged squats, each leg (back leg on a chair)
50 Butterfly sit-ups

No need to time yourself. Go slow, SQUEEZE! and comment that you completed and something that you are proud of (about you!).

DEMO: Hip Raises
 
 
90 DAY CHALLENGE V: DAY 54
Vi-shake
no caffeine
no soda  
only 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