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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 »
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

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

just Writing


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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 16

Submitted by on June 19, 2015 – 12:21 pm No Comment
hiit-part-3

Narrative: (Duration – 60:00 mins) →  My Run Log
Today was another scorcher. The Heat Index was between 102° – 106°.  It was a bit hot, but not as bad as previous days. Specifics: Did Stepper HIIT movements as indicated below (30:00 mins) – I worked out at level 2 for this series doing 15 rounds – really didn’t have any problems, body feels good.  Afterwards I moved on to a 30 mins run on the Elliptical – Level 2 / 17° / 72-85 SPM.   Motivational music – “Gospel to Levi”; one of my top five artist and this is  one of my favorite albums.  Levi Kreis is one of the most talented singer I know and I find his music compelling.  Really enjoyed working out to this.  Scroll down and click the link to see the make up and listen.  I will likely make a compilation and upload it here eventually. That’s it for today – 14 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2   4 
DAY 16 Protein Bar  Shepherd’s Pie  Fish, Grits & Baked Beans  -will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D13 – Burn Baby Burn  D14 – Hopper  D15 – Flappy Bird  D16 – Stepper  FREE
Jumping Jacks:180sec/1/5 Hops: 30sec/1/10 Side Arm Raises: 30sec/1/10 Knee Strikes: 40sec x1x15 FREE
Exercise 2 Side-to-side Single Leg Hop: 30sec/1/10 Raised Arm Circles: 30sec/1/10 Reverse Lunges: 20sec x1x15 FREE
Exercise 3 Half Jacks: 30sec/1/10 Speed Bag Punches: 30sec/1/10 Exercise 3 FREE
Exercise 3 Side-to-side Hop: 30sec/1/10 Overhead Punches: 30sec/1/10 Exercise 3 FREE

 

Day 16

DAY 16


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1877

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 54.20 (51.16 + 3.04) miles (Goal 90 / 35.80 remains)
Total Calories: 25,151 (23,274 + 1877) (Goal 37,00011,849 remains)

WORKOUT MIX OF THE DAY
Gospel According to Levi (Click here)

 


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: 20s/1/10 Side Leg Raises: 40sec x1x10 FREE
Plank Jacks: 30sec x 2 x 10 Exercise 3 Butt Kicks: 20s/1/10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers:20s/1/10 Exercise 3 FREE

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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