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 30, 2016

Friday 12.30.16

Run 5K

Compare to 10.03.16


90 DAY CHALLENGE XV: DAY 89
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat
finish strong!

Dec 29, 2016

Thursday 12.29.16

HERO WOD
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 pull-ups
7 hang squat cleans, 30-45 lbs
7 push presses, 30-45 lbs
Post rounds completed to comments.

*In honor of United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, who died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.


90 DAY CHALLENGE XV: DAY 88
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat
finish strong!

Dec 28, 2016

Wednesday 12.28.16

Nikki Six
12 rounds for time of:
10 dumbbell hang squat cleans, 10-20 lb dumbbells
6 handstand push-ups on dumbbells, scale as needed
Post time to comments.

90 DAY CHALLENGE XV: DAY 87
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat
finish strong!

Dec 27, 2016

Tuesday 12.27.16

5 rounds for time of:
Run 800 meters
30 butterfly sit-ups
30 hip raises

Compare to 07.13.15

Post time to comments.


90 DAY CHALLENGE XV: DAY 86
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat
finish strong!

Dec 26, 2016

Monday 12.26.16

For time:
15 burpees, jumping over the barbell
5 clean and jerks, 20-45 lbs
12 burpees, jumping over the barbell
4 clean and jerks, 20-45 lbs
9 burpees, jumping over the barbell
3 clean and jerks, 20-45 lbs

Post time to comments.



90 DAY CHALLENGE XV: DAY 85
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat
finish strong!

Dec 23, 2016

Friday 12.23.16

For time:
30 wall-ball shots, 10-lb. ball
Run 1 mile
30 wall-ball shots, 10-lb. ball

Post time to comments.


Merry Christmas Mamas!


90 DAY CHALLENGE XV: DAY 82
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat
finish strong!

Dec 22, 2016

Thursday 12.22.16

5 rounds for time of:
12 left-arm kettlebell snatches, 20 lbs
12 right-arm kettlebell snatches, 20 lbs
15 sit-ups
300-m run
Rest 3 minutes
Post time to comments.



90 DAY CHALLENGE XV: DAY 81

Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat
finish strong!

Dec 21, 2016

Wednesday 12.21.16

Florence

Complete as many rounds in 20 minutes as you can of:
9 deadlifts, 60 lbs
8 pull-ups
9 squat cleans, 20-45 lbs

Post rounds completed to comments.



90 DAY CHALLENGE XV: DAY 80

Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat
finish strong!

Dec 20, 2016

Tuesday 12.20.16

For time:
10 thrusters, 20-45 lbs
50 double-unders
thrusters, 20-45 lbs
40 double-unders
thrusters, 20-45 lbs
30 double-unders
thrusters, 20-45 lbs
20 double-unders
thrusters, 20-45 lbs
10 double-unders

*If subbing double-unders, multiply X4 for single jump

Post time to comments.


90 DAY CHALLENGE XV: DAY 79

Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat
finish strong!

Dec 19, 2016

Monday 12.19.16

WOD Make Up Day

Today is your chance to make up a missed WOD...

Make up your won WOD...

Or pick a favorite WOD from the past!


Post to comments the WOD you did and your time. If you are making up a WOD, go back to that post and post your time on it so you can compare to it the next time we do it.  


90 DAY CHALLENGE XV: DAY 78
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat
finish strong!

Dec 16, 2016

Friday 12.16.16

3 rounds for time of:
Run 500 meters
50 double-unders (no singles!! Attempt double unders.)
50 walking lunges

Compare to 12.16.15

Post time to comments.

 Happy 16 Year Anniversary to Us!!


90 DAY CHALLENGE XV: DAY 74
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
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 only have 16 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 16 days!!

Dec 15, 2016

Thursday 12.15.16

"Dana"

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

Compare to 12.14.15

Post time to comments.


90 DAY CHALLENGE XV: DAY 73
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat

Dec 14, 2016

Wednesday 12.14.16

21-18-15-12-9-6-3 reps for time of:
Butterfly sit-ups
Shoulder presses, 20-45 lbs
Post time to comments.


90 DAY CHALLENGE XV: DAY 72
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat

Dec 13, 2016

Tuesday 12.13.16

"Ellinor" 

21-15-9 reps for time of:
Cleans, 30-45 lbs
Bench dips

Compare to 08.02.16

Post time to comments.


90 DAY CHALLENGE XV: DAY 71
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat

Dec 12, 2016

Monday 12.12.16

3 rounds for time of:
Run 400 meters
15 pull-ups, assist as needed
50 squats
15 butterfly sit-ups
Post time to comments.



90 DAY CHALLENGE XV: DAY 71
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
no preservatives
eliminate wheat

Dec 9, 2016

Friday 12.09.16

For time:
Run 1,000 meters
30 bench dips
30 sumo deadlift high-pulls, 20-30 lbs
30 handstand push-ups (scale as needed)
30 power snatches, 20-30 lbs
30 burpees
30 pull-ups (assist as needed)
30 thrusters, 20-30 lbs

Compare to 12.10.15

Post time to comments.


90 DAY CHALLENGE XV: DAY 68
Vi-shake 
no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours
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