Quick Reads »

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 …

Read the full story »
Mad Musings


First category I added when I started this blog many moons ago. I jot stuff here I can't otherwise categorize.

what the...?


The section you will see a swear or two in. Not that I am a big fan, but sometimes situation can't be helped

Not So Recent Reads


Here you will find books that I have read, reading or intend to read. More Recent Reads => CLICK HERE.

just Writing


I intend to use this area to catalog my writing journey and collect tidbits of information on the authoring process.

philosophy-religion


These are areas I am very much interested in. From time to time, as I am so moved, I free think here as well

Home » Fitness

PHASE 3: 30-Day Advanced HIIT Challenge – Day 6

Submitted by on June 7, 2015 – 3:44 am No Comment
hiit-part-3

Narrative: (Duration – 52:00 mins) →  My Run Log
Pretty good workout today.  The fireworks definitely came on with the Jumping Lunges – they killed ma freaking thighs.  I was wobbly for the final two sets and it burn like hell for the first 10 minutes of my run.  Specifics: Did Fireworks HIIT movements as indicated below and then  moved on to 30 mins 15.0° / Level 1-2 run on the elliptical.   I workout at level I for this series doing 10 rounds.  As I indicated above – thighs are screaming out – GET SOME!!!.  Today  I rocked my Workout Madness 5 (HipHop MegaMix)  again – scroll down and take a look at its composition.  That’s it for today 24 more to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2   4 
DAY 6  Protein Bar  Spinach & Mushroom Frittata  will update- will update-
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D5 – Burn Baby Burn  D6 – Fireworks  D7 – Power Burn  D8 – Hot Landing  FREE
Burpees: 20sec x 3 x 5 Jumping Jacks: 20sec x 1 x 10 Push-ups: 6 x 2 x 10 Squats: 20sec x1x10 FREE
Burpees: 40sec x 3 x 5 High Knees: 20sec x 1 x 10 Punches: 20sec x 6 x 10 Jumping Jacks: 10sec x1x10 FREE
Exercise 3 Jumping Lunges: 20sec x 1 x 10 Exercise 3 Exercise 3 FREE

DAY 6

DAY 6


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1615

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 20.29 (16.89 + 3.40) miles (Goal 90 / 69.71 remains)
Total Calories: 7516 (5901 + 1615) (Goal 37,00029,484 remains)

WORKOUT MIX OF THE DAY
Workout Madness 5 (HipHop MegaMix)
1.  Workout Madness 5 (HipHop MegaMix)
2.  Lil Jon – Throw It Up (feat. The EastSide Boyz) [0:00] 3.  Fort Minor – Remember The Name [2:43] 4.  50 Cent – Ready For War [4:48] 5.  Notorious B.I.G. – Victory (feat. P.Diddy) [7:09] 6.  50 Cent – Outta Control (The Massacre) [9:30] 7.  Nas – Hero (feat. Keri Hilson) [11:41] 8.  Nas – Hate Me Now (feat. Puff Daddy) [14:01] 9.  Linkin Park – We Made It (feat. Busta Rhymes) [16:27] 10.  T.I. – Big Shit Poppin(Do It) [19:07] 11.  Eminem – Till I Collapse (feat. Nate Dogg) [21:40] 12.  Eminem – Lose Yourself [24:08] 13.  DMX – X’ Gon Give It To Ya [26:39] 14.  50 Cent – Realest Killaz (feat. 2Pac) [29:07] 15  Roy Jones JR – Can’t Be Touched [31:55] 16.  Roy Jones JR – Ya’ll Must Have Forgot [34:20] 17.  The Game – One Blood (feat. Junior Reid) [36:41] 18.  Rick Ross – Push It [39:10] 19.  50 Cent – In Da Club [41:37] 20.  50 Cent – Get Up [44:05] 21.  50 Cent – My Gun Go Off [46:30] 22.  Birdman – Stuntin Like My Daddy (feat. Lil Wayne) [48:56] 23.  T.I. – What You Know [51:21] 24.  Meek Mill – Ima Boss (feat. Rick Ross) [53:52] 25.  Wiz Khalifa – Black And Yellow [56


30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D1 – DBL Burn  D2PWR Burn  D31×1 Workout  D4 – Total Burn  FREE
High Knees: 30sec x 2 x 10 Half Jacks: 20sec x 6 x 10 Side-to-Side Hops: 60sec x 3 S Leg Kicks: 40sec x1x15 FREE
Mt Climbers: 30sec x 2 x 10 Push-ups: 6 x 2 x 10 Toe Tap Hops: 60sec x 3 OvHead Punches: 20sec x1x15 FREE
Exercise 3 Exercise 3 Squats: 60sec x 3 Exercise 3 FREE
Exercise 4 Exercise 4 High Knees: 60sec x 3 Exercise 4 FREE
Exercise 5 Exercise 5 Sprint Lunges: 60sec x 3 Exercise 4 FREE
Exercise 6 Exercise 6 Exercise 6 Exercise 4 FREE

Leave a comment

Add your comment below. You can also subscribe to these comments via RSS

Be nice. Keep it clean. Stay on topic. No spam.

You can use these tags:

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong> 

This is a Gravatar-enabled weblog. To get your own globally-recognized-avatar, please register at Gravatar

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Pin It on Pinterest

Share This

Share this post with your friends!