Narrative: (Duration – 50:00 mins) → My Run Log
Today was another scorcher. The Heat Index was between 109° – 113°. Working out again today was a bear. Specifics: Did Hopper HIIT movements as indicated below (20:00 mins) – I worked out at level I for this series doing 5 rounds. Afterwards I moved on to a 30 mins run on the Elliptical – Level 3 / 17° / 72-80 SPM. Motivational music – “Workout Madness 1 and 2”; I haven’t added them to the list below…will do later. That’s it for today – 16 more days to go. Good livin’…lean forward and keep movin‘.
| MEAL PLAN | ||||||
| 1 | 2 | 3 | 4 | |||
| DAY 14 | Protein Bar/ Banana ✅ | Frittata ✅ | Watermelon ✅ | -will update | ||
| 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 x1x10 | FREE | ||
| Side-to-side Single Leg Hop: 30sec/1/10 | Raised Arm Circles: 30sec/1/10 | Reverse Lunges: 20sec x1x10 | FREE | |||
| Half Jacks: 30sec/1/10 | Speed Bag Punches: 30sec/1/10 | FREE | ||||
| Side-to-side Hop: 30sec/1/10 | Overhead Punches: 30sec/1/10 | FREE | ||||
DAY 14
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.3
Total Calories: 1579
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 47.30 (44.13 + 3.17) miles (Goal 90 / 42.70 remains)
Total Calories: 21,590 (20,011 + 1579) (Goal 37,000/ 15,410 remains)
WORKOUT MIX OF THE DAY–
Workout Madness 3 (Explicit Lyrics) – Stop automated music at bottom of browser and click “Title”
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!
- 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 | ||||||
| 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 | Butt Kicks: 20s/1/10 | Knee Strikes: 20sec x1x10 | FREE | |||
| Cross Climbers:20s/1/10 | 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 | 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 | ||||||