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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 …

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Home » Fitness

PHASE 3: 30-Day Advanced HIIT Challenge – Day 25

Submitted by on July 2, 2015 – 2:22 am No Comment
hiit-part-3

Narrative: (Duration – 55:00 mins) →  My Run Log
Today was a pretty tough push, but this wouldn’t be a challenge if you didn’t have to push right?  The hard part was primarily due to the extended time over which the movements needed to be held (60 sec).  My intent was to workout at level 2 by doing 4 rounds, but I tell you what, I got to the end of Round 3 and the Fly Steps said – enough ur done!  Specifics: Did 1&1 Workout HIIT movements as indicated below (25:00 mins) – I worked out at level 1 for this series doing 3 rounds.  Afterwards I moved on to 30 mins on the Elliptical – 17° incline/80-85 RPM/Resistance-3.   Motivational music – “Spring Fever (RockMyRun)” –  Like it enough during my last workout, I decided to run it again.  Scroll down to check it out the link to it. That’s it for today – 5 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2   4 
DAY 25 3xPancakes  Chicken Burritos  2-Egg Salad  –  will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D25 – 1&1 Workout  D26 – Jacks  D27 – Power Burn   D28 – Another Hot Landing  FREE
Fly Steps: 60sec/1/3 Jacks: 120sec/1/10 Push-ups: 4 x 2 x 10 Squats: 20sec x1x15 FREE
Toe Tap Hops: 60sec/1/3 Exercise 2 Punches: 40sec x 6 x 10 Jumping Squats: 20sec x1x15 FREE
Lunge Step Up: 60sec/1/3 Exercise 3 Exercise 3 Exercise 3 FREE
High Knees: 60sec/1/3 Exercise 4 Exercise 4 Exercise 4 FREE

Day 25

DAY 25


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.0 
Total Calories: 1852

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 84.76 (80.93 + 3.83) miles (Goal 90 / 5.24 remains)
Total Calories: 42,641 (40,789 + 1852) (Goal 37,000/ +5,641 )

WORKOUT MIX OF THE DAY
Spring Fever (Click Graphic below to see listing and listen)

SpringFever_200x119



 


 

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: 30&15sec/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

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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