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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...?


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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 18

Submitted by on June 22, 2015 – 9:00 pm No Comment
hiit-part-3

Narrative: (Duration – 60:00 mins) →  My Run Log
Pretty ok workout today. The Heat Index was between 104° – 107°, but I worked out late; also, a thunderstorm creeped in with some nice cool breeze and cooled things down a bit.  It was quite manageable. Specifics: Did Combo HIIT HIIT movements as indicated below (30:00 mins) – I worked out at level 1 for this series doing 10 rounds – there were a few grinding moments in there, but push through with no real issues.  Afterwards I moved on to a 30 mins run on the Treadmill – Flat/Level 5-6.5 (8:57 pace)/30.   Motivational music – “Get Mad At It”. Just added this to my workout repertoire.  Scroll down and click the link to see the make up and listen.  That’s it for today – 12 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2   4 
DAY 18 Chicken Pasta  Salmon & Potatoes  Donuts  -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 18


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.0 
Total Calories: 1700

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 60.09 (56.74 + 3.35) miles (Goal 90 / 29.91 remains)
Total Calories: 28,618 (26,918 + 1700) (Goal 37,0008,382 remains)

WORKOUT MIX OF THE DAY
Get Mad At It (Clean Version ) – Stop automated music at bottom of browser and “Click Graphic below
GetMad


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 4 Side-to-side Hop: 30sec/1/10 Overhead Punches: 30sec/1/10 Exercise 4 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 2 Butt Kicks: 20s/1/10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers:20s/1/10 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 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 Jumping Lunges: 20sec x 1 x 10 Punches: 20sec x 6 x 10 Jump Squats: 10sec x1x10 FREE
Exercise 3 Exercise 3 Exercise 3 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 FREE

 

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