Go as fast as you can without sacrificing proper form. Good form is crucial for results and avoiding injury.

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Easter Mosley
5 years ago
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1 #FASTFITMOMS Workouts WORKOUT GUIDELINES: Follow your calendar track as best as you can (Beginner, Intermediate, Advanced). You can do the workouts any day that works best, but try to spread them out to allow soreness to dissipate. Share your workouts in our closed FB group: -FB Group is here: -Post your workout (can be a video, a LIVE, a selfie, a quote, or just a post talking about it). Include the name of the workout and your time, number of rounds, or any other relevant info. You can mix and match any of the workouts, the calendar is just a suggestion. You can go in any order, do the same one several times, rotate between 2 or 3, it s totally up to you! If you have a short, intense workout you prefer, you can do that one but it needs to be similar to what we re doing and less than 30 minutes. 30+ minute walks also count! If you are a new mom and/or not getting more than 2-3 hour blocks of sleep at night, use the walking option so you don t push your body to illness or injury. Use the walk option if you are too sore from your previous workout to push. ALWAYS LISTEN TO YOUR BODY. This is NOT a no excuses group! We are doing the very best we can and making self-compassionate choices, and that is going to look different for everyone! The goal is to move every day in the best way for you and your current life. Go as fast as you can without sacrificing proper form. Good form is crucial for results and avoiding injury. If you have questions, please post in the FB group. Terms to know: TIME CAP: All of the workouts have a 30 minute time cap, so if you are still doing rounds at 30 minutes, go ahead and end the workout AMRAP: As many rounds or reps as possible in the time indicated FT: For time; set a timer and do the rounds as fast as you can with GOOD FORM and record your time RBT: Rest-based training, a term coined by Metabolic Effect. Push until you can t, rest until you can. Listen to your body and rest even if it s in the middle of a set. All of the workouts except the HIIT will use this method of resting. This is an optional finisher to be performed after the workout is complete. This will deplete the last reserves from your tank to get the most effective results. TABATA: A Tabata is when you perform one exercise for 4 minutes in :20 work / :10 rest intervals. Work as hard as you can for the 4 minutes, then use RBT to rest between tabatas. Below are printables for you to use during your workouts. You may need an interval timer for the HIIT workout, I use Seconds for Iphone.

2 LUCKY SEVEN 7 X 7 X 7 FT Complete 7 reps of each of these 7 exercises for 7 rounds. Record your time. Squat to Curtsy Lunge L Squat to Curtsy Lunge R Dumbbell Star Jump Renegade Row to Tricep Kickback Weighted Speed Skater Thrusters Pushups with Front Raise 1 MIN AMRAP TUCK JUMPS

3 TABATA TORNADO 4 X 4 MINUTE TABATAS (:20 ON/:10 REST X 8) Set an interval timer for :20/:10 for 8 rounds(4 minutes total) this is one tabata. Each exercise is one Tabata (repeat same exercise for 4 minutes). Rest as needed between sets. Football Up/Downs Dive Bombers Lateral Hops Squat Side Kicks 1 MINUTE AMRAP SQUAT JUMPS

4 DIG DEEP DUMBBELLS AMRAP 20 MIN Complete as many rounds as possible in 20 minutes 10 Clean and Press 10 Goblet Squat to Squat Jack 10 Row to Burpee to Press 10 Each Side Lunge to Open Y 1 MINUTE AMRAP ELEVATED PLYO PUSHUPS

5 POWER PYRAMID FOR TIME Complete each exercise in order in the following reps, by round: Cross Squat Jack Burpee Lateral Hop 180 Drop Squats Shuffle to Floor Touch 1 MINUTE AMRAP LUNGES

6 SPEEDSTER SPRINTS FT Complete 3 rounds of part 1 for time, then complete part 2 for time PART 1 3 rounds 10 yd sprint, walk back 20 yd sprint, walk back 30 yd sprint, walk back 40 yd sprint, walk back PART 2 Sprint 100 yds Backwards Jog 100 yds Sprint 75 yds Lateral Ickey Shuffle 75 yds Sprint 50 yds Side Shuffle 50 yds (alt) Sprint 25 yds Long Jump 25 yds 100 yard sprint

7 WARMUP: Arm Swings Knee Marches Kicks and Punches Bird Dogs Cat/Cow Butt Kicks Jumping Jacks High Knees

Go as fast as you can without sacrificing proper form. Good form is crucial for results and avoiding injury.

Go as fast as you can without sacrificing proper form. Good form is crucial for results and avoiding injury. #FASTFITMOMS Workouts WORKOUT GUIDELINES: Follow your calendar track as best as you can (Beginner, Intermediate, Advanced). You can do the workouts any day that works best, but try to spread them out to