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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 26

Submitted by on July 3, 2015 – 2:14 am No Comment
hiit-part-3

Narrative: (Duration – 71:00 mins) →  My Run Log
1440 Jumping Jacks in a workout – that was what it took to get to the other side of the workout day.  I swear I was back out on the grinder and could hear the Drill Instruction shouting – “The next exercise will be Jumping Jacks.  Jumping Jack is a 4-count exercise, I’ll count the cadence, you’ll count the repetition – READY?!! Oh yeah, I was back there y’all for a minute.  Specifics: Did Jacks HIIT movements as indicated below (41:00 mins) – I worked out at level 1 for this series doing 10 rounds.  Afterwards I moved on to 30 mins on the Elliptical – 18° incline/80-85 RPM/Resistance-3.   Motivational music – “Hustle Hard (RockMyRun)” –  Tested this out today and had to switch it off after awhile due to too much profanity.  I don’t mind profanity generally but too much kills the vibe.  You can scroll down to check it out. That’s it for today – 4 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2   4 
DAY 26 French Toast   Protein Bar   Shrimp & Chicken Gumbo-ish  Jello 
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 26

DAY 26


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0 
Total Calories: 2219

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 88.19 (84.76 + 3.43) miles (Goal 90 / 1.81 remains)
Total Calories: 44,860 (42,641 + 2219) (Goal 37,000/ +7,860 )

WORKOUT MIX OF THE DAY
Hustle Hard (Click Graphic below to see listing and listen)

HustleHard_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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