Narrative: (Duration – 60:00 mins) → My Run Log
Today was another scorcher. The Heat Index was between 102° – 106°. It was a bit hot, but not as bad as previous days. Specifics: Did Stepper HIIT movements as indicated below (30:00 mins) – I worked out at level 2 for this series doing 15 rounds – really didn’t have any problems, body feels good. Afterwards I moved on to a 30 mins run on the Elliptical – Level 2 / 17° / 72-85 SPM. Motivational music – “Gospel to Levi”; one of my top five artist and this is one of my favorite albums. Levi Kreis is one of the most talented singer I know and I find his music compelling. Really enjoyed working out to this. Scroll down and click the link to see the make up and listen. I will likely make a compilation and upload it here eventually. That’s it for today – 14 more days to go. Good livin’…lean forward and keep movin‘.
| MEAL PLAN | ||||||
| 1 | 2 | 3 | 4 | |||
| DAY 16 | Protein Bar ✅ | Shepherd’s Pie ✅ | Fish, Grits & Baked Beans ✅ | -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 x1x15 | FREE | ||
| Side-to-side Single Leg Hop: 30sec/1/10 | Raised Arm Circles: 30sec/1/10 | Reverse Lunges: 20sec x1x15 | 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 16
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1877
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 54.20 (51.16 + 3.04) miles (Goal 90 / 35.80 remains)
Total Calories: 25,151 (23,274 + 1877) (Goal 37,000/ 11,849 remains)
WORKOUT MIX OF THE DAY–
Gospel According to Levi (Click here)
| 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 | ||||||