Phase 2 – Mt. Everest Challenge: Day 4
Narrative: (Duration – 48 mins) → My Nike Link
Great workout today. Still a bit slow, but I hit everything without much worries. Specifics: Calisthenics movements took a bit longer today – roughtly 15mins, then I moved to the treadmill. Started at 4.0 @ 8°incline and changed every 5min. I ended at 4.0 @ 12° incline and even went to 4.1 at the 22min point for 1min. It was a bit tough, I had to revert back to 4.0. I tried to mix it up a bit today with a mix I found on YouTube, but while the mix was hot, it was hard to work it into the routine. I eventually got back to a little Jason Derulo and finished up. That’s it for today… Good livin’…just keep on movin’.
| PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC) | ||||||
| DAY 1✔ | DAY 2✔ | DAY 3✔ | DAY 4✔ | DAY 5 | DAY 6 | |
| JUMPING JACKS | 25 | 25 | 25 | 25 | OFF | 30 |
| SQUATS | 25 | 25 | 25 | 25 | OFF | 30 |
| STANDING OBLIQUES | 25 | 25 | 25 | 25 | OFF | 30 |
| SIDE BENDS | 25 @ 20LBS | 25 @ 20LBS | 25 @ 20LBS | 25 @ 20LBS | OFF | 30 @ 30LBS |
| KICKBACKS | 25 | 25 | 25 | 25 | OFF | 30 |
| PUSH UPS (modified) | 25 | 25 | 25 | 25 | OFF | 30 |
| SITUPS | 25 | 25 | 25 | 25 | OFF | 30 |
| DB SHRUGS | 25 @ 20LBS | 25 @ 20LBS | 25 @ 20LBS | 25 @ 20LBS | OFF | 30 @ 30LBS |
| DB PRESSES | 25 @ 20LBS | 25 @ 20LBS | 25 @ 20LBS | 25 @ 20LBS | OFF | 30 @ 30LBS |
| LEG RAISES | 25 | 25 | 25 | 25 | OFF | 30 |
| PLANKS | 25sec | 25sec | 25sec | 25sec | OFF | 1min |
| RUN/ELLIP (8-12°) | 25min | 25min | 25min | 25 | OFF | 30min |
| TOTAL CALS | 556 | 511 | 482 | 677 | 0 | 0 |
Cardio: (Duration – 25:00 min) @ Intensity Level: 5.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 1.72
Elevation: 870
Goal and Statistics
Total Elevation: 3280 (2,410 + 870) feet (Goal 29,029 / 25,749 remains)
Total Distance: 6.26 (4.54+1.72) miles (Goal 50 /43.74 remains)
Total Calories: 2,226 (1,549+677) (Goal 23,000/ 20,774 remains)
