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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 Advanced HIIT Challenge – Day 9

Submitted by on June 11, 2015 – 5:29 pm No Comment
hiit-part-3

Narrative: (Duration – 63:00 mins) →  My Run Log
Never thought Jumping Jacks could kick my butt – but tying these two Jacks together accomplished just that.  Specifics: Did Double Burn HIIT movements as indicated below (33 mins).  Afterwards I moved on to 30 mins 15.0° / Level 1-2 run on the elliptical.   I worked out at level I for this series doing 10 rounds. Today I “Super Twerked” it all the way to the end again – scroll down and take a look at its composition.  That’s it for today 21 more to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2   4 
DAY 9  Protein Bar  Cottage Cheese & Pineapple  Pork Chop & Potato  Yogurt 
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D9 – Double Burn  D10 – Blade Runner  D11 – Move It Move It  D12 – Total Burn  FREE
Jumping Jacks: 30sec x 2 x 10 High Knees: 80sec x 1 x 10 Lunge Step Ups: 20secs x 1 x 10 Side Leg Raises: 40sec x1x10 FREE
Plank Jacks: 30sec x 2 x 10 Exercise 3 Butt Kicks: 20sec x 1x 10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers: 20sec x 1 x 10 Exercise 3 FREE

Day 9


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1665

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 30.54 (27.02 + 3.52) miles (Goal 90 / 59.46 remains)
Total Calories: 12,969 (11,304 + 1665) (Goal 37,00024,031 remains)

WORKOUT MIX OF THE DAY
RockMyRun – Super TwerkSuperTwK
1.  Bend Ova Lil Jon ft Tyga
2.  Blow (Shake Your Tambourine) Dienvy
3.  Problem (Kassiano Twerk Remix) Ariana Grande ft. Iggy Azalea
4.  Drama (Party Favor Remix) Bro Safari & UFO!
5.  Turn Down For What (Chris Villa Party Up Slam Edit) DJ Snake & Lil Jon
6.  Choppa Style (Mastamonk & Circle Remix) Choppa
7.  No Mediocre (Noodles Remix) T.I. ft. Iggy Azalea
8.  Stickem DJ Sub Zero
9.  Show Me (Dj Dexterous Remix) Kid Ink ft. Chris Brown
10.  Here Comes The Hotstepper (Mayeda Twerk Remix) Ini Kamoze
11.  Be Faithful (Hot Damage VIP Twerk Edit) Crooklyn Clan ft. Fatman Scoop
12.  Royals (Mighty Mi & Slugworth Le’Twerk Mix) Lorde
13.  Twurnt (DJ Valid Twerk Edit) G-Buck
14.  2THAWALL JayCeeOh & Woogie
15.  Siri Says (Jay Dabhi Twerk Remix) Zool
16.  Love You DJ Serafin
17.  Animals (Ice Creamz Twerk Remix) Maroon 5
18.  Chandelier (Dienvy Twerk Remix) Sia
19.  Get Low (Tall Boys Hype Edit) Dillon Francis & DJ Snake ft. Lil Jon
20.  Don’t Tell Em (DaaHYPE Twerk Edit) Jeremih Ft. YG
21.  Party With Weirdos Jus Ske & DJ Cruz
22.  Pop That Thang Caked Up
23.  Heads High (Mozes x Kid Kobra Twerk Remix) Mr. Vegas
24.  BaDINGA! TWRK
25.  Trumpets (Dustin Que Remix) Jason Derulo
26.  L.A. Love (La La) (Strip & Baroud Remix) Fergie
27.  Super Twerk DJ Fuji & Knux
28.  Sandstorm (Danger Ultra Twerk Bootleg) Darude
29.  Public Service Announcement (BillyBeats 2014 Twerk Remix) Jay-Z
30.  Get Me Bodied (Mayeda Twerk Remix) Beyonce
31.  Boy Oh Boy (TWRK Edit) GTA & Diplo
32.  Gorilla (Dj Valid Twerk Remix) Bruno Mars
33.  Let Her Go (Caked Up Twerk Remix) Passenger
34.  TwerkYourEnthusiasm (DJDennisJ Clean Edit) Hot Damage ft Jason Perez
35.  Raunchy BABYSTEPS
36.  Come On To Me (Dj Valid Twerk Remix) Major Lazer ft Sean Paul
37.  Rumpshaker (Zebo Twerk Remix) Wreckx-N-Effect
38.  Pigeons Express Yo Self (Mastamonk Bootleg) Milo & Otis x Diplo
39.  Gimme The Light (Mastamonk Twerk Remix) Sean Paul
40.  Rather Be (Mighty Mi & Slugworth Le’Twerk Mix) Clean Bandit ft Jess Glynne
41.  I’m Just Rocking Dustin Que & Buffalo Stille
42.  Boom Clap (LHK Remix) Charli XCX
43.  This Is How We Do It (Mayeda Twerk Remix) Montell Jordan
44.  Rattlesnake Foxsky
45.  Mama Said Knock You Out (Mister Black Remix) LL Cool J
46.  Outta Your Mind (Eric D-Lux Twerk Remix) Lil Jon
47.  Blow (Shake Your Tambourine) Dienvy
48.  Hypnotize (MVXXA Twerk Edit) The Notorious B.I.G.
49.  Shake That Monkey (J. Espinosa & Clayton William 2014 Twerk Remix) Too Short ft. Lil Jon
50.  Calabria (Deville Twerk Remix) Enur
51.  Drunk In Love (Valid vs Diplo Twerk Remix) Beyonce
52.  Boom Boom Ruen & Mister Gray
53.  Say Aah (Knock2 Twerk Remix) Trey Songz
54.  We Like To Party (Mastamonk Festival Twerk Remix) Showtek
55.  Recess (Mastamonk Remix) Skrillex x Kill The Noise x Fatman Scoop
56.  Dat Booty Tropkillaz & Party Favor
57.  Sweat Party Favor ft Toy Connor
58.  Work It (Chris Bushnell Remix) Missy Elliot


 

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 Jump Squats: 10sec x1x10 FREE
Exercise 3 Jumping Lunges: 20sec x 1 x 10 Exercise 3 Exercise 3 FREE

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

 

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