Reading and Reflection

Narrative: (Duration – 51:26 mins) →  My Run Log
Really great way to end my 30 day challenge.  After a pretty intense day yesterday, today was ending on an intense and measured workout.  Specifics: Did Need for Speed HIIT movements as indicated below (21:00 mins).  Afterwards, I moved to 30 mins on the Elliptical – 19° incline/80-90SPM/Level 2.   Motivational music – My RockMyRun weekly suggestion sent me this new mix Twerk Out (RockMyRun).   It was ok, although there are better ones that already have in my repertoire.  At any rate it worked for this workout, so I will have to see if I will use it again.  Scroll down below to check it out.

Summary:
It was really an enjoyable albeit challenging 30 days of working to a successful end.  I pretty much met all my wickets for this phase; see the “Statistic Metric” below.   Looking forward to starting next phase in 2 weeks or earlier.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
	1	2	3	4
DAY 30	Curry Chicken ✅	Yogurt ✅	Curry Chicken ✅	Whoopie Cookies

30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D29 – Burn Baby Burn	D30 – Need for Speed	Rest	Rest	Rest
Burpees: 180sec/1/5 ✅	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

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METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0 
Total Calories: 1658

GOAL STATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS ; 178.7 LBS   (Net Loss – 7.7 LBS)
Total Distance: 103.20 (97.49 + 5.71) miles (Goal 90 / + 13.20 over)
Total Calories: 53,331 (51,673 + 1658) (Goal 37,000/ +16,331 )

WORKOUT MIX OF THE DAY–
The Twerk Out (RockMyRun) – Stop automated music at bottom of browser and “play it 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! 

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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

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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

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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

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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

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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

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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