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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

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


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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 17

Submitted by on June 21, 2015 – 8:45 pm No Comment
hiit-part-3

Narrative: (Duration – 50:00 mins) →  My Run Log
Pretty tough workout today. The Heat Index was between 103° – 107°.  The heat continues, but a bit more bearable than previous days. Specifics: Did Shredder HIIT movements as indicated below (20:00 mins) – I worked out at level 1 for this series doing 10 rounds – really got tough after the first 5 rounds.  Feeling much stronger and finished with poise.  Afterwards I moved on to a 30 mins run split between the Treadmill – Flat/Level 4-8 (15:00-7:30 pace)/12 and the Elliptical – Level 2 / 17° / 72-85 SPM.   Motivational music – “Gospel to Levi”; again from yesterday. 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 – 13 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2   4 
DAY 17 Protein Bar  Chicken & Pasta  Cottage Cheese & Pineapple  -will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D17 – Shredder  D18 – Combo HIIT  D19 – Power Burn D20 – Total Burn  FREE
High Knees: 20sec/1/10 Toe Tap Hop: 40sec/1/10 Push UpsArm Raises: 4sec/2/10 Knee Strikes: 40sec x1x15 FREE
Climbers: 20sec/1/10 Speed Skater Slide: 40sec/1/10 Side Arm Raises: 60sec/1/10 Reverse Lunges: 20sec x1x15 FREE
Basic Burpees:20sec/1/10 Exercise 3 Raised Arm Circles: 60sec/1/10 Exercise 3 FREE
Exercise 3 Exercise 3 Exercise 3 Exercise 3 FREE

DAY

DAY 17


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.5 
Total Calories: 1761

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 56.74 (54.20 + 2.54) miles (Goal 90 / 33.76 remains)
Total Calories: 26,918 (25,151 + 1761) (Goal 37,00010,082 remains)

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


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

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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