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 4, 2016

Friday 03.04.16

Hero WOD

30 bench presses, 20-30 lbs

Then, complete as many rounds as possible in 20 minutes of:
7 pull-ups (assist as needed)
77 double-unders (307 single)
20 squat clean thrusters, 20 lbs
28 butterfly sit-ups

Post rounds completed to comments.

no caffeine
no soda
drink water
no alcohol
fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food

NEXT WEEK'S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z's can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep. 

5. Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping


Julie said...

50# bench- 2:17
3 rounds
Combo of unassisted, jumping
Single jr
40# SC
Inclined sit ups- arms crossed

Feeling it in my legs!!
Happy Friday :)

CarieAnn said...

25pd bench
15pd squat clean
154 single jr
4 rounds total

Nissa V said...

Subbed 35 walking lunges for jump ropes. Pull ups from arm of treadmill.

2.5 rounds.

Heather said...

30# bench
3 rounds
20# squat clean thrusters
Had 45 sec left so finished doing sit ups to timer went off

Kirsten said...

10 lb standing (no bench)
1 round...77 attempts at double unders and not a single one...wondering what I'm doing wrong!

Britta said...

Used 30 pound toddler for bench press
3 rounds plus pull-ups on round 4
Jump pull-ups
Single jump ropes

Andrews family said...

Both lats and calves need a break today so did:

21 deadlift, 80#
Run 400m
18 DL
Run 400m
15 DL
Run 400m
12 DL
Run 400m

10:55. Left treadmill running at 8.0

Vs 11:14 (9/9/15), treadmill at 7.6

Vs 11:10 (9/10/14), 60# dl

Marguerite Spriggs said...

6 situps shy of 3 complete rounds so finished them up after timer went off.
20# bp and sct, sir

then 30 min elliptical.