I found this site called Hiit Mamas. She posts a high intensity interval training workout most every day. I subscribed in Bloglovin’ so I see it on my reader every morning.  I’ve been adapting the workouts to fit what equipment I have at home and my interests.  For example, today’s workout was:

3 rounds for time of:

  • Run 300 meters
  • 20 Wall ball shots
  • 10 Push-ups

I did:

  • Speed walk 400 meters – because I have a landmark outside for that distance
  • 20 thrusters – dumbells or bar to shoulders and then squat, stand up and press the bar overhead, return to bar at shoulders
  • 10 push ups


  • 400 meter walk
  • 50 sit ups
  • 800 meter walk
  • 30 sit ups
  • 1 mile walk
  • 20 sit ups

I started out the walks working on technique again.  By the end of the 400 I was convinced that I was just uncoordinated and would never get the hang of race walking.  But early in the 1 mile I sort of fell into it.  Now, I’m not sure that I have proper form but I figure I’m never planning on entering a judged race walking event so as long as it works for me who cares.  I’m not sure how fast I was going but it felt about the same as jogging.  Admittedly that’s not very fast for me but it is a little faster than normal walking.  The gait feels like you are just about to break into a run if you move just the tiniest bit faster.


I started with a warm up of easy walking on the track at the gym.  Every few laps I’d do 15 step ups onto a machine by the track.  Then I did 3 sets of 15 leg extensions.

3 sets of:

  • 15 leg curls
  • 15 plie squats while holding a 15 lb kettle bell.  That needed to be a heavier weight

3 sets of:

  • 10 deadlifts with just 100 lbs
  • 15 walking lunges

I kept this workout short because I knew I’d be coming back to the gym to swim that night with the husband.

I had a bit of a mental breakthrough on this day.  When I was doing the deadlifts I was facing a mirror head on.  I was wearing clothes that actually fit well instead of being a bit baggy like I tend to wear.  It occurred to me that I actually look tough.  Usually I go with “fat” as my adjective of choice so “tough” was an improvement.  I stepped on the fancy scale that also measures body fat percentage.  If this scale is anywhere to the evaluation I had about a year ago then yes, I’ve gained 15 lbs but 8 lbs of that is muscle.

I’ve been having some hand problems so I spend part of Friday at the doctor and then on Saturday morning I had to get a special splint made for my right hand.  The therapist asked if I had any hobbies that hand pain might affect.  I answered, “Weightlifting and quilting.”  They laughed.  But then she was feeling my forearm and mentioned that I was really muscular.  I was so excited.  It was hard to play it cool and not be like, “Really???  You like my muscles??”


Brief walk for a warm up

3 sets of:

  • 15 hammer curls with 12.5 lbs
  • 10 dips on the machine

3 sets of:

  • 15 bicep curls
  • 15 tricep extensions

This was frustrating.  By this point I was having a hard time hanging onto the dumb bells with my right hand so I had to lower the weight to 10 lbs in that hand.

3 sets of:

  • 15 concentration curls
  • 15 tricep kickbacks

I finished with 3 sets of 15 tricep pulldowns.  Then I walked for another 20 minutes.  After that we went swimming.  I was getting was too blissed out in the pool.  I was just taking it easy and sometimes realized I was just floating and not swimming.  I got out and went to the therapy pool and floated and meditated until the husband was done.