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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

PHASE 3: 30-Day Advance HIIT Challenge – Day 1

Submitted by on June 1, 2015 – 11:45 am No Comment
hiit-part-3

Narrative: (Duration – 81:00 mins) →  My Nike Link
Well, today was the dramatic kickoff off Phase 3 (My 3rd fitness challenge for the 2015) and it was really a badass; and no, not of the good variety.  I think I might have overestimated my fitness level in taking on this challenge after sitting out nearly a month.  The intensity in  HIGH INTENSITY INTERVAL TRAINING (HIIT) was definitely felt.  At any rate, I will be back to it again tomorrow so no sense lamenting.   Specifics: Did my HIIT movements as indicated below, but if I am being honest, today was a near estimate.  I had to take longer breaks and shortened the time from 30secs to 15sec on some of the exercises.  After HIIT movements I did 30 mins on the elliptical.  I was pretty much spent, but pushed through it.  I know things will get better, but today was not fun for sure.  I do have enough music to push me, but my typical RockMyRun hype music just wasn’t doing it today; I suppose I was too busy getting my butt kick, my ears were even feeling the pain.   It’s all good tho,  I have tomorrow to hit back.  That’s it for today 29 more to go.  Good livin’…lean forward and keep on movin‘.

MEAL PLAN
1  2   4 
DAY 1  Fajita Ravioli 2-egg Salad Apple/PB
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D1 – DBL Burn  D2 – PWR Burn D3 – 1×1 Workout D4 – Total Burn FREE
High Knees: 30sec x 2 x 10 Half Jacks: 20sec x 6 x 10 Side-to-Side Hops: 60sec x5 S Leg Kicks: 40sec x1x10 FREE
Mt Climbers: 30sec x 2 x 10 Push-ups: 6 x 2 x 10 Toe Tap Hops: 60sec x5 OvHead Punches: 20sec x1x10 FREE
Exercise 3 Exercise 3 Squats: 60sec x 5 Exercise 3 FREE
Exercise 4 Exercise 4 High Knees: 60sec x 5 Exercise 4 FREE
Exercise 5 Exercise 5 Sprint Lunges: 60sec x 5 Exercise 4 FREE
Exercise 6 Exercise 6 Exercise 6 Exercise 4 FREE

 

Day 1

DAY 1 –> DAY 2


METRICS

Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8
Total Calories: 1231

Goal and Statistics
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 3.50 (0 +3.50) miles (Goal 90 / 86.5 remains)
Total Calories: 1231 (0 + 1231) (Goal 37,00035,769 remains)

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