Reading and Reflection

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
	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

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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)

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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

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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

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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

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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