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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 22

Submitted by on June 28, 2015 – 12:53 am No Comment
hiit-part-3

Narrative: (Duration – 87:20 mins) →  My Run Log
Oh yeah! Really enjoyed this one – it was loooong, but it wasn’t a “bring the pain day” – and throwing a million jabs and crosses was awesomely manly – hoooraaah!!  Specifics: Did Rocky HIIT movements as indicated below (57:20 mins) – I worked out at level 1 for this series doing 10 rounds – no issues.  Afterwards I moved on to a 30 mins run split between the Treadmill – 0° incline/6-7 MPH/2mi and then the Elliptical – 15° incline/79-84 RPM/1-2level.  Motivational music – “Super Twerk (RockMyRun)”. Just awesome stuff; it gets my blood pumping – oh yeah!  That’s it for today – 8 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2   4 
DAY 22 Chick-Fil-A Deluxe  Baked Chicken 
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D21 – Skier  D22 – Rocky  D23 – Power Burn   D24 – Total Burn  FREE
Skiers: 30sec/1/10 Jab + Jab + Cross: 180sec/1/10 High Knees: 30sec/2/10 Side Leg Raises: 30sec x1x15 FREE
Skier Hops: 30sec/1/10 Exercise 2 Jumping Lunges: 30sec/2/10 Speed Bag Punches: 30sec x1x15 FREE
Reverse Skier Lunges: 30sec/1/10 Exercise 3 Exercise 3 Exercise 3 FREE
Skier Half Jacks: 30sec/1/10 Exercise 4 Exercise 4 Exercise 4 FREE

DAY 22

DAY 22


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0 
Total Calories: 2000

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 74.06 (70.45 + 3.61) miles (Goal 90 / 15.94 remains)
Total Calories: 36,848 (34,848 + 2000) (Goal 37,000/ 152 remains)

WORKOUT MIX OF THE DAY
Super Twerk (Explicit Version ) – Stop automated music at bottom of browser and “Click Graphic below
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…ENJOY! 

  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
 D17 – Shredder  D18 – Combo HIIT  D19 – Power Burn   D20 – Total Burn  FREE
High Knees: 20sec/1/10 Toe Tap Hop: 40sec/1/10 Push Ups: 4sec/2/10 Side Leg Raises: 40sec x1x15 FREE
Climbers: 20sec/1/10 Speed Skater Slide: 40sec/1/10 Side Arm Raises: 60sec/1/10 Side-to-Side Chops: 20sec x1x15 FREE
Basic Burpees:20sec/1/10 Exercise 3 Raised Arm Circles: 60sec/1/10 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 FREE

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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