Reading and Reflection

Narrative: (Duration – 54:00 mins) →  My Run Log
After a wicked hard day yesterday, today was a welcome step down a couple of notches.  I actually worked out with my daughter and she was diggin’ it.  I think she might have been liking Rihanna’s (‘FourFive Seconds’) and the other music from the workout track than the actual exercise, but I will take it.  Specifics: Did Total Burn HIIT movements as indicated below (24:00 mins) – I worked out at level 2 for this series doing 15 rounds.  Afterwards I moved on to 30 mins on the Elliptical – 16° incline/80-85 RPM/Resistance-3.   Motivational music – “Spring Fever (RockMyRun)” –  This was a free download from iFit that I probably listened to once.  I tried it out today and it was ok.  It was not too intense a workout, so it sufficed.  Scroll down to check it out the link to it. That’s it for today – 6 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
	1	2	3	4
DAY 24	Protein Bar ✅	Frittata ✅	–  will update	–  will update

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: 30&15sec/2/10	Speed Bag Punches: 30sec x1x15	FREE
Reverse Skier Lunges: 30sec/1/10	Exercise 3	Exercise 3	Exercise 3	FREE
Skier Half Jacks: 30sec/1/10	Exercise 4	Exercise 4	Exercise 4	FREE

---

---

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0 
Total Calories: 1939

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 80.93 (77.35 + 3.58) miles (Goal 90 / 9.07 remains)
Total Calories: 40,789 (38,850 + 1939) (Goal 37,000/ +3,789 )

WORKOUT MIX OF THE DAY–
Spring Fever (Click Graphic below to see listing and listen)

 

 

 

 

---

 

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	Exercise 3	Raised Arm Circles: 60sec/1/10	Exercise 3	FREE
Exercise 4	Exercise 4	Exercise 4	Exercise 4	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
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 4	Side-to-side Hop: 30sec/1/10	Overhead Punches: 30sec/1/10	Exercise 4	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 2	Butt Kicks: 20s/1/10	Knee Strikes: 20sec x1x10	FREE
Exercise 3	Exercise 3	Cross Climbers:20s/1/10	Exercise 3	FREE
Exercise 4	Exercise 4	Exercise 4	Exercise 4	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
Exercise 3	Exercise 3	Exercise 3	Exercise 3	FREE
Exercise 4	Exercise 4	Exercise 4	Exercise 4	FREE

---