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

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Brendan Jones
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. 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. Remember, this is just for fun and there will be many different levels of fitness in our group! Don t compare yourself and let s support each other!

2 READY TO RUMBLE 20 MINUTE AMRAP Set a timer for 20 minutes, complete As Many Rounds As Possible (AMRAP). Post how many rounds you complete in the group! 10 Pushups 25 Squat Jumps 12 Hip Lift Left 12 hip Lift Right 50 High Knees or Jump Rope 1 MIN AMRAP SQUATS W/ WEIGHT

3 HEARTPUMPER HIIT Min Intervals Complete 4 Rounds x 1 minute intervals with :30, :20, or :10 rest between intervals (the more fit you are the less rest you ll use) Heismans Tuck Jumps Drop Squats Split jumps Football Up Downs (10 high knees, 1 chest to floor) 1 MINUTE AMRAP PUSHUPS

4 BURPEE BOMBER FOR TIME Complete 4 rounds as fast as you can, post your time in the group 10 Dive Bomber Pushups Reverse Lunge to Curl 10 Each Leg 20 Flutter Kicks 15 Burpees 1 MINUTE AMRAP THRUSTERS

5 ALLEY ACTION FOR TIME Complete 3 rounds as fast as you can, post your time in the group 10 Long Jump Burpees Walking Lunges 20 Each Leg 5 Reverse Run x 100m or 20 seconds each Shuffle Squat 20 each direction 3 MINUTE AMRAP SUICIDES

6 DUMBBELL DOMINATION FOR TIME Complete 4 rounds as fast as you can, post your time in the group Clean and Press 8 Reps Deadlift - 15 reps Renegade Row - 8 reps each arm Sumo Squats - 15 reps Lunges w/ Curl - 8 each leg 1 MINUTE AMRAP TUCK JUMPS

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