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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 29

Submitted by on July 7, 2015 – 3:07 am No Comment
hiit-part-3

Narrative: (Duration – 117:26 mins) →  My Run Log
Oh yeah – bring the friggin’ pain again!  If y’all don’t know – 420 Burpees along with a few 6-count Body Builders aren’t a cakewalk at all.  One day away from completing this challenge, I literally, for the first ime, had to extend my rest period.  This was a demanding workout – but was nonetheless character building.  Specifics: Did Burn Baby Burn HIIT movements as indicated below (87:26 mins) – This was supposed to be a 57 min workout plus cardio, but after about 3 rounds, I knew I wasn’t gonna just sprint through it.  I thought about cutting the number of reps by 1/2 to 5, but I have not compromise thus far in this challenge and 1 day before the end, I had to push through – thus, the extra time.  And guess what – no shame in the game yo.  Afterwards, I moved to 30 mins on the Elliptical – 19° incline/71-79SPM/Level 1.   Motivational music – Still another day trying to work out the music portion of my workout.  I am streamling all my music that I used for workout in the past and realizing that some work as good motivators still, while others have just lost their effect.  Today, I listened to some Reggae – (Buju Banton, Dana KIng) and some Eminem and DMX (always on point), but  my earphones are in for warranty replacements right now, so I had to keep the music down on my speakers, due to the colorful nature of DMX and Eminem’s words, so I couldn’t get the pumped up effects.  At any rate, tomorrow is the final day of this challenge and I must admit – I am feeling a bit nostalgic – it really was a good process.  I will make my final measurement tomorrow, after my workout – need to ensure I work off all my water, and before my first meal.  That’s it for today – only 1 more days to go.  Good livin’…lean forward and keep movin‘.

Update – 7/7/2015:
Just revisit my workout and realized that I actually worked out at Level 2.  So while I would be able to workout at Level 1 (5 rounds) with some effort, it would not have been has intense as it felt, working out at Level 2. I feel much better now about the whole thing.  Can’t wait to get started on my next challenge.  Oyeah!

 

MEAL PLAN
1  2   4 
DAY 29 Frittata  Chicken Wrap  -will update -will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D29 – Burn Baby Burn   D30 – Need for Speed   Rest Rest Rest
Burpees: 180sec/1/ Knees Strikes: 20sec/1/10 Rest Rest Rest
Exercise 2 Lunge Step-Ups: 20sec/1/10 Rest Rest Rest
Exercise 3 High Knees: 20sec/1/10 Rest Rest Rest
Exercise 4 Exercise 4 Rest Rest4 Rest

Day 29

DAY 29


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 9.0 
Total Calories: 2548

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS   (Goal:
175-177)
Total Distance: 97.49 (94.37 + 3.12) miles (Goal 90 / + 7.49 over)
Total Calories: 51,673 (49,125 + 2548) (Goal 37,000/ +14,673 )

WORKOUT MIX OF THE DAY


Various  (RockMyRun) – 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
 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

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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