PHASE 3: 30-Day Advanced HIIT Challenge – Day 22
Narrative: (Duration – 87:20 mins) → My Run Log
Oh yeah! Really enjoyed this one – it was loooong, but it wasn’t a “bring the pain day” – and throwing a million jabs and crosses was awesomely manly – hoooraaah!! Specifics: Did Rocky HIIT movements as indicated below (57:20 mins) – I worked out at level 1 for this series doing 10 rounds – no issues. Afterwards I moved on to a 30 mins run split between the Treadmill – 0° incline/6-7 MPH/2mi and then the Elliptical – 15° incline/79-84 RPM/1-2level. Motivational music – “Super Twerk (RockMyRun)”. Just awesome stuff; it gets my blood pumping – oh yeah! That’s it for today – 8 more days to go. Good livin’…lean forward and keep movin‘.
| MEAL PLAN | ||||||
| 1 | 2 | 3 | 4 | |||
| DAY 22 | Chick-Fil-A Deluxe ✅ | Baked Chicken ✅ | – | – | ||
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
| D21 – Skier ✅ | D22 – Rocky ✅ | D23 – Power Burn | D24 – Total Burn | FREE | ||
| Skiers: 30sec/1/10 | Jab + Jab + Cross: 180sec/1/10 | High Knees: 30sec/2/10 | Side Leg Raises: 30sec x1x15 | FREE | ||
| Skier Hops: 30sec/1/10 | Exercise 2 | Jumping Lunges: 30sec/2/10 | Speed Bag Punches: 30sec x1x15 | FREE | ||
| Reverse Skier Lunges: 30sec/1/10 | FREE | |||||
| Skier Half Jacks: 30sec/1/10 | FREE | |||||
DAY 22
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 2000
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 74.06 (70.45 + 3.61) miles (Goal 90 / 15.94 remains)
Total Calories: 36,848 (34,848 + 2000) (Goal 37,000/ 152 remains)
WORKOUT MIX OF THE DAY–
Super Twerk (Explicit Version ) – Stop automated music at bottom of browser and “Click Graphic below”
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 | ||||||
| D17 – Shredder ✅ | D18 – Combo HIIT ✅ | D19 – Power Burn ✅ | D20 – Total Burn ✅ | FREE | ||
| High Knees: 20sec/1/10 | Toe Tap Hop: 40sec/1/10 | Push Ups: 4sec/2/10 | Side Leg Raises: 40sec x1x15 | FREE | ||
| Climbers: 20sec/1/10 | Speed Skater Slide: 40sec/1/10 | Side Arm Raises: 60sec/1/10 | Side-to-Side Chops: 20sec x1x15 | FREE | ||
| Basic Burpees:20sec/1/10 | Raised Arm Circles: 60sec/1/10 | FREE | ||||
| FREE | ||||||
| 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 | ||||
| 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 | |||||
| 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 | Jumping Lunges: 20sec x 1 x 10 | Punches: 20sec x 6 x 10 | Jump Squats: 10sec x1x10 | FREE | ||
| FREE | ||||||
| FREE | ||||||
