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.
HERO WOD For time: 25 pull-ups, assist as needed 10 bench dips 1.5-mile run 10 bench dips 25 pull-ups
Post time to comments. * In honor of Mark Thomas Urban, 40, who was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.
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, 20 lbs (Reps) Butterfly sit-ups (Reps) Rest 1 minute In this workout you move from each of five stations after 1 minute.The clock does not reset or stop between exercises. This is a 5 minute round from which a 1 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 01.25.16
7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 20-25 lbs 10 burpee box jumps, 18-inch Rest 3 minutes
Post time for each round to comments. *In honor of Army Captain Paul Pena, 27, of San Marcos, Texas, who died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death.
Complete as many rounds as possible in 12 minutes of: 20 butterfly sit-ups 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Use a 20-30-lb. dumbbell on the lunges. Post rounds completed to comments.
"Freaky Fifty" For time: 50 box jumps, 18-inch box 50 pull-ups, assist as needed 50 kettlebell swings, 20 lbs 50 walking-lunge steps 50 knees-to-elbows 50 push presses, 20 lbs 50 back extensions (or body surfers) 50 wall-ball shots, 10 lb ball 50 burpees 50 double-unders (200 single jump) Compare to 02.18.16. Post time to comments. *Mamas, this is a different WOD than the Fit Fifty which is reverse order. It is intentional so please do in this order.
"Large Marge" 50 reps for time of: Burpee/Push-up/Jumping-Jack/Butterfly Sit-up *Do 1 burpee, then 1 push-up, then 1 jumping jack, then 1 sit-up, then repeat 50 times. Do not change the order. It is intentional. Compare to 01.08.16 Post time to comments.
On an 8-minute running clock, perform 1 minute each of: Squats Push-ups Box jumps, 18 inch box Pull-ups, assist as needed Wall-ball shots, 10-lb. ball Burpees Double-unders Compare to 01.12.16 Post reps completed for each exercise, and total reps completed to comments.
Today you will give your self a pat on the back, heck, give yourself a big slap on the booty, you've earned it! Today you will also weigh yourself(hopefully for the first time in 90 Days!), take the same measurements you did on Day 1, and take your after pictures!!
I am so proud of all of you and what you have accomplished in the last 90 Days and I can't wait to hear about and see your results.
Thefinal challenge that I will give you is to share your accomplishment. If you are proud, post your results and before and after photos on ourFacebook pageand your Facebook page. If you are a little more shy, send me your results and photos (firstname.lastname@example.org) and I will chop off your head and post them anonymously (with your permission) on our upcoming WODs. You will also get a WOD named after you for sharing. It will be such a motivation and inspiration to all of our new 90 Day Challenge Mamas to see what you have been able to accomplish during your 90 Day Challenge.
Then get ready for your next 90 Day Challenge coming up soon. The additional challenges will all be the same for you, so just keep up the good work and look for more ways to improve your diet and lifestyle along the way. Previous 90 Day Challenge Finishers: