PHASE 3: 30-Day Advanced HIIT Challenge – Day 10
Narrative: (Duration – 66:00 mins) → My Run Log
Pretty good workout today. Didn’t really get gassed at all until near the very end; it did push me a bit though, if I am being honest. Specifics: Did Blade Runner HIIT movements as indicated below (36 mins). Afterwards I moved on to 30 mins 15.0° / Level 2 run on the elliptical. I worked out at level I for this series doing 10 rounds (actually did 12 total tho). Motivational music for today was both from my “Workout Madness 6 & 7(HipHop Mix)” collection. I started with 7, but I just wasn’t feeling it – so I switched to 6, which gave me the additional boost. Scroll down to check them out. That’s it for today – 20 more to go. Good livin’…lean forward and keep movin‘.
| MEAL PLAN | ||||||
| 1 | 2 | 3 | 4 | |||
| DAY 10 | Protein Bar ✅ | Tuna Sandwich ✅ | Curried Chicken & Coconut Rice ✅ | Jello / Cashew | ||
| 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: 20secs x 1 x 10 | Side Leg Raises: 40sec x1x10 | FREE | ||
| Plank Jacks: 30sec x 2 x 10 | Butt Kicks: 20sec x 1x 10 | Knee Strikes: 20sec x1x10 | FREE | |||
| Cross Climbers: 20sec x 1 x 10 | FREE | |||||
DAY 10
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1658
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 33.74 (30.54 + 3.20) miles (Goal 90 / 56.26 remains)
Total Calories: 14,625 (12,969 + 1658) (Goal 37,000/ 22,375 remains)
WORKOUT MIX OF THE DAY (WARNING)
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!
Workout Madness 6 & 7 (HipHop MegaMix – Very Explicit Lyrics) – Stop automated music at bottom of browser and click “Title”
- The Twerk Out Various 44:19
- Hustle Hard Various 1:04:00
- Club Cardio Summer Various 2:00:49
- Blazin (RockMyRun) Various 1:00:22
- Super Twerk (RockMyRun) Various 02:00:49
- Workout Madness 3 (HipHop MegaMix) Various 01:49:14
- Workout Madness 4 (HipHop MegaMix) Various 01:29:21
- Workout Madness 5 ( HipHop MegaMix) Various 01:03:03
- Workout Madness 6 (HipHop MegaMix) Various 01:49:51
- Workout Madness 7 (HipHop MegaMix) Various 01:27:59
- Guru's Jazzmatazz Vol. 1 (Experimal Fusion) Baldhead Slick 44:15
- Guru's Jazzmatazz Vol. 2 (The New Reality) Baldhead Slick 71:59
- Guru's Jazzmatazz Vol. 3 (Streetsoul).mp3 Guru - Baldhead Slick 62:32
- Guru's Jazzmatazz Vol. 4 (Jazz Messenger) Guru - Baldhead Slick 56:02
| 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 | High Knees: 20sec x 1 x 10 | Punches: 20sec x 6 x 10 | Jump Squats: 10sec x1x10 | FREE | ||
| Jumping Lunges: 20sec x 1 x 10 | FREE | |||||
| 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 x 3 | S Leg Kicks: 40sec x1x15 | FREE | ||
| Mt Climbers: 30sec x 2 x 10 | Push-ups: 6 x 2 x 10 | Toe Tap Hops: 60sec x 3 | OvHead Punches: 20sec x1x15 | FREE | ||
| Squats: 60sec x 3 | FREE | |||||
| High Knees: 60sec x 3 | FREE | |||||
| Sprint Lunges: 60sec x 3 | FREE | |||||
| FREE | ||||||
