Narrative: (Duration – 50:00 mins) → My Run Log
Pretty tough workout today. The Heat Index was between 103° – 107°. The heat continues, but a bit more bearable than previous days. Specifics: Did Shredder HIIT movements as indicated below (20:00 mins) – I worked out at level 1 for this series doing 10 rounds – really got tough after the first 5 rounds. Feeling much stronger and finished with poise. Afterwards I moved on to a 30 mins run split between the Treadmill – Flat/Level 4-8 (15:00-7:30 pace)/12 and the Elliptical – Level 2 / 17° / 72-85 SPM. Motivational music – “Gospel to Levi”; again from yesterday. 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 – 13 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN |
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1 |
2 |
3 |
4 |
DAY 17 |
Protein Bar ✅ |
Chicken & Pasta ✅ |
Cottage Cheese & Pineapple ✅ |
-will update |
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE |
D17 – Shredder ✅ |
D18 – Combo HIIT |
D19 – Power Burn |
D20 – Total Burn |
FREE |
High Knees: 20sec/1/10 |
Toe Tap Hop: 40sec/1/10 |
Push UpsArm Raises: 4sec/2/10 |
Knee Strikes: 40sec x1x15 |
FREE |
Climbers: 20sec/1/10 |
Speed Skater Slide: 40sec/1/10 |
Side Arm Raises: 60sec/1/10 |
Reverse Lunges: 20sec x1x15 |
FREE |
Basic Burpees:20sec/1/10 |
Exercise 3 |
Raised Arm Circles: 60sec/1/10 |
Exercise 3 |
FREE |
Exercise 3 |
Exercise 3 |
Exercise 3 |
Exercise 3 |
FREE |

DAY 17
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.5
Total Calories: 1761
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 56.74 (54.20 + 2.54) miles (Goal 90 / 33.76 remains)
Total Calories: 26,918 (25,151 + 1761) (Goal 37,000/ 10,082 remains)
WORKOUT MIX OF THE DAY–
Gospel According to Levi (Click here)
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 |
Exercise 2 |
Side-to-side Single Leg Hop: 30sec/1/10 |
Raised Arm Circles: 30sec/1/10 |
Reverse Lunges: 20sec x1x15 |
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 |
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 ✅ |
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 |
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 |