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December 26, 2017 – 12:52 pm | No Comment

This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …

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Home » Fitness

2015: Phase 1 – Day 1

Submitted by on February 3, 2015 – 8:00 pm No Comment
3-moves

Narrative: (Duration – 40 mins) →  My Nike Line
Today is the start of my new fitness journey.  This is Phase 1 called RUPE 30 Day Full Body Challenge.  It was a surprisingly hard start to this phase today.  I felt push partly because of muscle fatigue from my workout a couple days ago.  Hopefully I won’t feel as bad tomorrow.   Specifics: Did 15 mins on the elliptical for just under 2 miles – incline15°, SPM at 82 and resistance of 2.0.  I then broke did Pushups and Leg Raises.  I then did 10 mins broke and did crunches and plank.  After the final 5 mins I did situps and then squats with 30lbs weights.  Music-wise I started this phase much with what I ended the last – Jason Derulo. That’s it for today… Good livin’…just keep on movin’

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
LEG RAISES 25 25 25 25 OFF 30
CRUNCHES 25 25 25 25 OFF 30
PUSH UPS 25 25 25 25 OFF 30
SITUPS 25 25 25 25 OFF 30
SQUATS 25 25 25 25 OFF 30
PLANKS 25s 25s 30s 30s OFF 40s
RUN/ELLIP 30min 30min 30min 30min OFF 45min
TOTAL CALS  0  0    0
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12
LEG RAISES 30 30 30 OFF 35 35
CRUNCHES 30 30 30 OFF 35 35
PUSH UPS 30 30 30 OFF 35 35
SITUPS 30 30 30 OFF 35 35
SQUATS 30 30 30 OFF 35 35
PLANKS 40s 50s 50s OFF 60s 60s
RUN/ELLIP 45 45 45 OFF 60 60
TOTAL CALS
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18
LEG RAISES 35 35 OFF 40 40 40
CRUNCHES 35 35 OFF 40 40 40
PUSH UPS 35 35 OFF 40 40 40
SITUPS 35 35 OFF 40 40 40
SQUATS 35 35 OFF 40 40 40
PLANKS 70s 70s OFF 80s 80s 1.5min
RUN/ELLIP 60 60 OFF 75 75 75
TOTAL CALS
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24
LEG RAISES 40 OFF 45 45 45 45
CRUNCHES 40 OFF 45 45 45 45
PUSH UPS 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
PLANKS 1.5min OFF 2.0min 2.0m 2.5m 2.5m
RUN/ELLIP 75 OFF 90 90 90 90
TOTAL CALS
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
LEG RAISES OFF 35 35 35 45 45
CRUNCHES OFF 35 35 35 45 45
PUSH UPS OFF 35 35 35 45 45
SITUPS OFF 35 35 35 45 45
SQUATS OFF 35 35 35 45 45
PLANKS OFF 3.0min 3.0min 3.5min 2.0m 2.5m
RUN/ELLIP OFF 75 75 75 90 90
TOTAL CALS

Cardio: (Duration – 30.00 min) @ Intensity Level: 5.0
Type:  Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 3.36

Goal and Statistics
Total Distance: 3.36 (00.00 + 3.36) miles (Goal 80 76.64 remain)
Total Calories: 5297 (000+000) (Goal 40,000/0.0 remain)

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