PHASE 3: 30-Day Advance HIIT Challenge – Day 1
Narrative: (Duration – 81:00 mins) → My Nike Link
Well, today was the dramatic kickoff off Phase 3 (My 3rd fitness challenge for the 2015) and it was really a badass; and no, not of the good variety. I think I might have overestimated my fitness level in taking on this challenge after sitting out nearly a month. The intensity in HIGH INTENSITY INTERVAL TRAINING (HIIT) was definitely felt. At any rate, I will be back to it again tomorrow so no sense lamenting. Specifics: Did my HIIT movements as indicated below, but if I am being honest, today was a near estimate. I had to take longer breaks and shortened the time from 30secs to 15sec on some of the exercises. After HIIT movements I did 30 mins on the elliptical. I was pretty much spent, but pushed through it. I know things will get better, but today was not fun for sure. I do have enough music to push me, but my typical RockMyRun hype music just wasn’t doing it today; I suppose I was too busy getting my butt kick, my ears were even feeling the pain. It’s all good tho, I have tomorrow to hit back. That’s it for today 29 more to go. Good livin’…lean forward and keep on movin‘.
| MEAL PLAN | ||||||
| 1 ✅ | 2 ✅ | 3 ✅ | 4 ✅ | |||
| DAY 1 | Fajita | Ravioli | 2-egg Salad | Apple/PB | ||
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
| D1 – DBL Burn ✅ | D2 – PWR Burn | D3 – 1×1 Workout | D4 – Total Burn | FREE | ||
| High Knees: 30sec x 2 x 10 | Half Jacks: 20sec x 6 x 10 | Side-to-Side Hops: 60sec x5 | S Leg Kicks: 40sec x1x10 | FREE | ||
| Mt Climbers: 30sec x 2 x 10 | Push-ups: 6 x 2 x 10 | Toe Tap Hops: 60sec x5 | OvHead Punches: 20sec x1x10 | FREE | ||
| Squats: 60sec x 5 | Exercise 3 | FREE | ||||
| High Knees: 60sec x 5 | Exercise 4 | FREE | ||||
| Sprint Lunges: 60sec x 5 | Exercise 4 | FREE | ||||
| Exercise 4 | FREE | |||||
DAY 1 –> DAY 2
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8
Total Calories: 1231
Goal and Statistics
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 3.50 (0 +3.50) miles (Goal 90 / 86.5 remains)
Total Calories: 1231 (0 + 1231) (Goal 37,000/ 35,769 remains)
