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Hiit Mamas

Drop Your Excuses To The Floor

Monday 04.14.14

Complete as many rounds as possible in 20 minutes of:
10 Knees-to-elbows
20 One-legged squats, alternating
30 Body surfers (supermans with curled legs)

Post rounds completed to comments.

Welcome to the Hiit Mamas
 90 Day Challenge!!
Here we go Challenge Mamas… 
For the next 90 days we will be 
pushing ourselves harder, 
eating healthier,
 getting tighter and harder,
 and getting bikini ready for this summer so we can be 
stronger and HOT!
This is how we will do it:
1. We will do the WOD Monday through Friday and push hard to go faster and do more. We will not cut corners. We will not quit. We will not substitute (unless absolutely necessary).
We will kill it and we will progress our bodies to the ultimate goal.
If you are trying to lose more than 10 lbs, you will add a run (or some
other sort of cardio) after any WOD not involving a run.
2. We will drink the Vi-shakes
everyday. If you are trying to lose more than 20 lbs, you should
replace 2 meals a day with a Vi-shake and have a balanced 3rd meal. If
you are trying to lose less than 20 lbs or want to get rid of that last
layer of pudge, you should replace 1 meal a day (I do lunch) with a
Vi-shake with an optional 2nd shake post-workout for optimum muscle
growth and health. If you are underweight and are trying to only build
muscle or if you are nursing and should not cut calories, you will add a
Vi-shake to your post-workout routine or add 2 Vi-shakes, 1 before the
WOD and 1 after for maximum results.
3. Now for the added challenge:
each week I will challenge you to add or remove one thing from your
diet or lifestyle that is not benefiting your health or progression.
Once the week is over, you will continue with that challenge for the
duration of the 90 days, adding something new each week. I will announce
every Friday what the next weeks added challenge will be.
4. Track your progress and results.
Today ONLY I want you to weigh yourself, take your before picture in a
sports bra and shorts or bikini (front, back and side), and measure your
chest, waist, hips, biceps, and thighs. This information is for you
only. Keep it safe somewhere. Post your times on
hiitmamas.com after every WOD as well as how you are feeling, changes
you are noticing, etc. Don’t weigh yourself again until the 90 days is
over, taking into account that muscle is heavier than fat. Our
measurements and how our after pictures look will be the biggest
indicator.

90 DAY CHALLENGE VI: DAY 1
Vi-shake
no caffeine
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Tagged With: 90 Day Challenge, AMRAP, body surfer, KTE, promotion2, squat 58 Comments

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Comments

  1. Stephanie says

    April 14, 2014 at 10:47 am

    5 Rounds & 5 KTE

    Did KTE on bar

    Ran 1 mile post workout

    Reply
  2. Kirsten says

    April 14, 2014 at 12:44 pm

    Three rounds in about ten minutes then baby woke up. As rx'd

    Reply
  3. Keely Dickenson says

    April 14, 2014 at 12:55 pm

    5 rounds plus 20 extra squats and 30 more super mans.

    Reply
  4. Adria says

    April 14, 2014 at 1:14 pm

    8 rounds. KTE on floor. Regular supermans. I've been sporadic for several weeks- feels good to be back!

    Reply
  5. Kallie.H. says

    April 14, 2014 at 1:31 pm

    4 rounds + 10 KTE + 9 squats.

    5 mi!es on spin bike.

    Reply
  6. Brent and Britta says

    April 14, 2014 at 1:56 pm

    7 rounds
    Plus KTE and squats on 8th round.

    Reply
  7. NatalieT says

    April 14, 2014 at 2:35 pm

    5 rounds but no superman on last round.
    Plank 1 min 15 sec
    Ran 2.8 mi

    Reply
  8. Becky says

    April 14, 2014 at 2:39 pm

    5 rounds plus knees to elbows and squats on 6th
    Knees to elbows were not bad but pretty sloppy squats.

    Reply
  9. Holly D. says

    April 14, 2014 at 2:56 pm

    9 rounds plus KTE & squats on 10th.

    Reply
  10. Jen Roe says

    April 14, 2014 at 3:01 pm

    Ran 4.5 miles

    7 rounds + KTE

    KTE on bar
    Really worked on depth of squats

    Reply
  11. Maura Sumpter says

    April 14, 2014 at 3:41 pm

    9 rounds. Then RPM. Teaching body step tonight.

    Reply
  12. James Family says

    April 14, 2014 at 3:52 pm

    Ran 3 miles

    7 rounds
    kte on bar

    Then did 60 push-ups.

    Reply
  13. Aly says

    April 14, 2014 at 3:52 pm

    8 rds, plus kte and squats
    Regular squats & kte on floor
    Getting back into it- feeling good!!

    Reply
  14. emorris says

    April 14, 2014 at 4:10 pm

    8 RDs + KTE on bar & squats

    Day 1…kicked my butt, hope I can make this a routine

    Reply
  15. emorris says

    April 14, 2014 at 4:11 pm

    8 RDs + KTE on bar & squats

    Day 1…kicked my butt, hope I can make this a routine

    Reply
    • Jenni says

      April 16, 2014 at 5:21 pm

      Not hope……I WILL make this a routine. No excuses, no wavering. 😉

      Reply
  16. emorris says

    April 14, 2014 at 4:11 pm

    8 RDs + KTE on bar & squats

    Day 1…kicked my butt, hope I can make this a routine

    Reply
  17. emorris says

    April 14, 2014 at 4:11 pm

    8 RDs + KTE on bar & squats

    Day 1…kicked my butt, hope I can make this a routine

    Reply
  18. emorris says

    April 14, 2014 at 4:11 pm

    8 RDs + KTE on bar & squats

    Day 1…kicked my butt, hope I can make this a routine

    Reply
  19. Joanne says

    April 14, 2014 at 4:27 pm

    6 + KTE and squats

    Reply
  20. Katie Fuller says

    April 14, 2014 at 4:50 pm

    9 rounds + ktes and squats

    Reply
  21. Heather says

    April 14, 2014 at 5:08 pm

    7 rounds
    Kte on floor
    Butt to floor squats.
    My 14 yr old niece did the workout with me 🙂

    Reply
  22. Heather Foster says

    April 14, 2014 at 5:25 pm

    7 rounds plus 1 KTE
    All KTE on bar

    Reply
  23. Andrews family says

    April 14, 2014 at 6:07 pm

    24 bodysurfers short of 8 rounds

    floor toes to bar (can't swing on power tower)
    wanted to do butt to floor on OLS so put back foot toes on bench behind me

    Burn, butt, burn!

    Reply
  24. Mandy Crow says

    April 14, 2014 at 6:22 pm

    11 rounds plus 5 KTE as rx'd

    Then I did interval training for 15 minutes to bring workout to 35 mins.
    1 km
    3 x 500m

    Reply
  25. Rachelle says

    April 14, 2014 at 7:23 pm

    5 rounds plus knees to elbows and 15 squats
    Band assist on squats
    Ran 1.2 walked 1
    36 burpees

    Reply
  26. Brittany Trausch says

    April 14, 2014 at 8:13 pm

    4 rounds
    Kte on bar, had to do one at the time, knees to chest really,
    Did 20 air squats then tried my best on the one legged ones.

    Walked 5 miles

    Reply
  27. Donette says

    April 14, 2014 at 10:40 pm

    A few body surfers short of a full 8, finished the round anyway.

    Reply
  28. Alycia Mummert says

    April 14, 2014 at 10:57 pm

    7 rounds plus 10KTE

    Some KTE were KTW. Half way through switched to deep squats for better form.

    5 min warm up on bike. 10 min on bike afterwards.

    Reply
  29. Sheri Joslyn says

    April 14, 2014 at 11:04 pm

    7 rounds. KTE on floor and then ran 5K. First day no soda and watched my sugar. I'm a wee bit cranky…

    Reply
  30. Hannah says

    April 14, 2014 at 11:29 pm

    5 Rounds + 10 KTE
    Did regular supermans and KTE's on the floor.

    Reply
  31. Jen Mango says

    April 14, 2014 at 11:53 pm

    5 rounds plus up to 15 squats (single leg squat to sit on chair, kte on floor)

    Reply
  32. Janelle says

    April 15, 2014 at 12:21 am

    Ran two easy miles on the TM to warm up.

    7 Rounds + KTE + 11 Squats

    Ran 1 mile outside. (it's finally starting to be spring!)

    Reply
  33. Kari F. says

    April 15, 2014 at 12:51 am

    7 rounds plus 4 k2e. That was not a whole-hearted Monday workout. Long weekend eating way too much restaurant food.

    Also completed a workout off Carrots 'n' cake:

    Triple play
    AMPRAP 3:

    5 Thrusters, 50#
    10 KB swings 25#
    2 minute rest

    AMRAP 3:

    7 Thrusters, 40#
    10 KB swings, 25#
    2 minute rest

    AMRAP 3:

    9 Thrusters, 30#
    10 KB swings, 25#

    Reply
  34. Marina says

    April 15, 2014 at 1:11 am

    New to Hiit Mamas… looking forward to change!
    4 rounds & 15 squats

    Reply
  35. Kjnobes says

    April 15, 2014 at 1:24 am

    8 rounds + 4kte on 9th

    Reply
  36. Mrs. Stamp says

    April 15, 2014 at 1:32 am

    7 rounds
    K2E on floor

    Reply
  37. The Roberts Family says

    April 15, 2014 at 1:48 am

    6 rounds +KTE
    2 60sec planks
    Then ran/walked 1.8mi w/dogs & bike riding kids 😉

    Reply
  38. Brittany says

    April 15, 2014 at 1:54 am

    5 rounds. Feels good to be back

    Reply
  39. The Opposite of Imagination says

    April 15, 2014 at 2:15 am

    4 mile run.
    Then 7 rounds.

    Reply
  40. laura says

    April 15, 2014 at 3:09 am

    7 rounds + all the through to 14 surfers.

    Reply
  41. Elisabeth Lee says

    April 15, 2014 at 3:36 am

    4 Rounds

    Knee ups on bar

    Held onto something while doing single leg squats for support

    Did bodysurfers with hands down for support

    Reply
  42. Stephanie James says

    April 15, 2014 at 4:37 am

    9 rounds
    KTE on floor
    Chair for balance on squats really struggle with getting deep squats…

    Reply
  43. mbrous2 says

    April 15, 2014 at 11:14 am

    8rds in 19:28, exhausted and sore throat
    Kte on floor

    Reply
  44. Rachael says

    April 15, 2014 at 1:15 pm

    8 rounds plus kte and 2 squats of 9th round

    Reply
  45. thea says

    April 15, 2014 at 1:40 pm

    7 rounds. kte on floor.

    Reply
  46. Kasey Pittman says

    April 15, 2014 at 1:59 pm

    9 full rounds

    kte on floor

    Reply
  47. Alicia says

    April 15, 2014 at 2:22 pm

    8 rounds
    Subbed push ups for kte

    Reply
  48. Isabel H. says

    April 15, 2014 at 5:59 pm

    6 full rounds + kte from 7th
    Did kte on floor

    Reply
  49. Linda Slater says

    April 16, 2014 at 12:16 am

    7 Rounds Plus
    10 KTE's on Incline Bench
    18 Squats

    Reply
  50. Alana says

    April 16, 2014 at 4:47 am

    5 rounds

    Reply
  51. KPgr8ful says

    April 16, 2014 at 12:51 pm

    20 body surfers shy of 11 complete rounds…completed last 20 body surfers after timer.

    Reply
  52. Marguerite Spriggs says

    April 16, 2014 at 2:04 pm

    8 plus 10 kte. Kte on floor

    Reply
  53. Kelly Jonas says

    April 17, 2014 at 12:23 pm

    I will have to do these workouts Tue-Sat (Sun & Mon are my "weekend").

    8 Rounds
    KTE on bar (waist high)
    Squats, with chair for balance
    1 & 8 body surfers, rest bird dogs

    Ran 2k afterwards. I am in it to win it! I can't wait to see my body change!

    Reply
  54. slydegirll says

    April 20, 2014 at 1:35 am

    9 rounds – 10 shy of the full sets so finished the supermans in a few more seconds. Did KTE on floor and put toes on the frame of couch to get supah low with the squats.

    Reply
  55. My journey says

    April 21, 2014 at 12:09 am

    Hi I'm new to this group! I love these workouts a lot! But I need help figuring out what is a bodysurfer. If someone would please explain it to me I would greatly appreciate it! Thanks!

    Reply
    • Jenni says

      June 14, 2014 at 10:47 pm

      Welcome! I'm sorry. I havev't been able to find a decent video of body surfers. I might have to make my own. Lay on your stomach like superman, then raise your arms and legs off the ground like Supermans but curl your feet back towards your butt and squeeze! Hold for a second and then lower down. That is 1 rep.

      Reply
  56. Maria Ernestine says

    April 21, 2014 at 12:08 pm

    Pat and Maria 8 rds and thru one legged squats in the 9th

    Reply

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