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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 …

Read the full story »
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Home » Fitness

PHASE 3: 30-Day Advanced HIIT Challenge – Day 10

Submitted by on June 12, 2015 – 9:29 pm No Comment
hiit-part-3

Narrative: (Duration – 66:00 mins) →  My Run Log
Pretty good workout today.  Didn’t really get gassed at all until near the very end; it did push me a bit though, if I am being honest.  Specifics: Did Blade Runner HIIT movements as indicated below (36 mins).  Afterwards I moved on to 30 mins 15.0° / Level 2 run on the elliptical.   I worked out at level I for this series doing 10 rounds (actually did 12 total tho). Motivational music for today was both from my “Workout Madness 6 & 7(HipHop Mix)” collection.  I started with 7, but I just wasn’t feeling it – so I switched to 6, which gave me the additional boost. Scroll down to check them out.    That’s it for today – 20 more to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2   4 
DAY 10  Protein Bar  Tuna Sandwich  Curried Chicken & Coconut Rice  Jello / Cashew
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 12 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 10

DAY 10


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1658

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 33.74 (30.54 + 3.20) miles (Goal 90 / 56.26 remains)
Total Calories: 14,625 (12,969 + 1658) (Goal 37,00022,375 remains)

WORKOUT MIX OF THE DAY (WARNING)
Warning: If you are a minor (under 18 in most state) do not go any further.  Also, if you are offended by explicit lyrics, stay away; otherwise go ahead!    
Workout Madness 6 & 7 (HipHop MegaMix  – Very Explicit Lyrics) – Stop automated music at bottom of browser and click “Title” 

  1. The Twerk Out Various 44:19
  2. Hustle Hard Various 1:04:00
  3. Club Cardio Summer Various 2:00:49
  4. Blazin (RockMyRun) Various 1:00:22
  5. Super Twerk (RockMyRun) Various 02:00:49
  6. Workout Madness 3 (HipHop MegaMix) Various 01:49:14
  7. Workout Madness 4 (HipHop MegaMix) Various 01:29:21
  8. Workout Madness 5 ( HipHop MegaMix) Various 01:03:03
  9. Workout Madness 6 (HipHop MegaMix) Various 01:49:51
  10. Workout Madness 7 (HipHop MegaMix) Various 01:27:59
  11. Guru's Jazzmatazz Vol. 1 (Experimal Fusion) Baldhead Slick 44:15
  12. Guru's Jazzmatazz Vol. 2 (The New Reality) Baldhead Slick 71:59
  13. Guru's Jazzmatazz Vol. 3 (Streetsoul).mp3 Guru - Baldhead Slick 62:32
  14. Guru's Jazzmatazz Vol. 4 (Jazz Messenger) Guru - Baldhead Slick 56:02

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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