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December 26, 2017 – 12:52 pm | No Comment

This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …

Read the full story »
Mad Musings


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Home » Fitness

PHASE 3: 30-Day Advanced HIIT Challenge – Day 15

Submitted by on June 18, 2015 – 11:08 am No Comment
hiit-part-3

Narrative: (Duration – 60:00 mins) →  My Run Log
Today was another scorcher. The Heat Index was between 102° – 106°.  Working out again today was a bear. Specifics: Did Flappy Bird HIIT movements as indicated below (30:00 mins) – I worked out at level I for this series doing 10 rounds – after round 5, the arm circles made my arms wobbly.  Afterwards I moved on to a 30 mins run on the Elliptical – Level 1 / 17° / 79-85 SPM. The pace (7:40), but I was trying to hit 4 miles in the allotted time.  I fell short by 0.14miles.  Motivational music – “Workout Madness 3”; pretty middle of the road – but still cool, scroll down to check it out.  That’s it for today – 15 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2   4 
DAY 15 Watermelon  Pizza ✅  Pork Chop & Rice  Cottage Cheese & Banana (yuck!) 
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
Exercise 2 Side-to-side Single Leg Hop: 30sec/1/10 Raised Arm Circles: 30sec/1/10 Reverse Lunges: 20sec x1x10 FREE
Exercise 3 Half Jacks: 30sec/1/10 Speed Bag Punches: 30sec/1/10 Exercise 3 FREE
Exercise 3 Side-to-side Hop: 30sec/1/10 Overhead Punches: 30sec/1/10 Exercise 3 FREE

Day 15


METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.7
Total Calories: 1684

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 51.16 (47.30 + 3.86) miles (Goal 90 / 38.84 remains)
Total Calories: 23,274 (21,590 + 1684) (Goal 37,00013,726 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! 

  1. The Twerk Out Various 44:19
  2. Hustle Hard Various 1:04:00
  3. Club Cardio Summer Various 2:00:49
  4. Blazin (RockMyRun) Various 1:00:22
  5. Super Twerk (RockMyRun) Various 02:00:49
  6. Workout Madness 3 (HipHop MegaMix) Various 01:49:14
  7. Workout Madness 4 (HipHop MegaMix) Various 01:29:21
  8. Workout Madness 5 ( HipHop MegaMix) Various 01:03:03
  9. Workout Madness 6 (HipHop MegaMix) Various 01:49:51
  10. Workout Madness 7 (HipHop MegaMix) Various 01:27:59
  11. Guru's Jazzmatazz Vol. 1 (Experimal Fusion) Baldhead Slick 44:15
  12. Guru's Jazzmatazz Vol. 2 (The New Reality) Baldhead Slick 71:59
  13. Guru's Jazzmatazz Vol. 3 (Streetsoul).mp3 Guru - Baldhead Slick 62:32
  14. 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 Exercise 3 Butt Kicks: 20s/1/10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers:20s/1/10 Exercise 3 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
Exercise 3 Jumping Lunges: 20sec x 1 x 10 Exercise 3 Exercise 3 FREE

30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D1 – DBL Burn  D2PWR Burn  D31×1 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
Exercise 3 Exercise 3 Squats: 60sec x 3 Exercise 3 FREE
Exercise 4 Exercise 4 High Knees: 60sec x 3 Exercise 4 FREE
Exercise 5 Exercise 5 Sprint Lunges: 60sec x 3 Exercise 4 FREE
Exercise 6 Exercise 6 Exercise 6 Exercise 4 FREE

 

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