Narrative: (Duration – 55:00 mins) → My Run Log
Today was a pretty tough push, but this wouldn’t be a challenge if you didn’t have to push right? The hard part was primarily due to the extended time over which the movements needed to be held (60 sec). My intent was to workout at level 2 by doing 4 rounds, but I tell you what, I got to the end of Round 3 and the Fly Steps said – enough ur done! Specifics: Did 1&1 Workout HIIT movements as indicated below (25:00 mins) – I worked out at level 1 for this series doing 3 rounds. Afterwards I moved on to 30 mins on the Elliptical – 17° incline/80-85 RPM/Resistance-3. Motivational music – “Spring Fever (RockMyRun)” – Like it enough during my last workout, I decided to run it again. Scroll down to check it out the link to it. That’s it for today – 5 more days to go. Good livin’…lean forward and keep movin‘.
| MEAL PLAN | ||||||
| 1 | 2 | 3 | 4 | |||
| DAY 25 | 3xPancakes ✅ | Chicken Burritos ✅ | 2-Egg Salad ✅ | – will update | ||
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
| D25 – 1&1 Workout ✅ | D26 – Jacks | D27 – Power Burn | D28 – Another Hot Landing | FREE | ||
| Fly Steps: 60sec/1/3 | Jacks: 120sec/1/10 | Push-ups: 4 x 2 x 10 | Squats: 20sec x1x15 | FREE | ||
| Toe Tap Hops: 60sec/1/3 | Exercise 2 | Punches: 40sec x 6 x 10 | Jumping Squats: 20sec x1x15 | FREE | ||
| Lunge Step Up: 60sec/1/3 | FREE | |||||
| High Knees: 60sec/1/3 | FREE | |||||
DAY 25
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.0
Total Calories: 1852
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 84.76 (80.93 + 3.83) miles (Goal 90 / 5.24 remains)
Total Calories: 42,641 (40,789 + 1852) (Goal 37,000/ +5,641 )
WORKOUT MIX OF THE DAY–
Spring Fever (Click Graphic below to see listing and listen)
| 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 | FREE | |||||
| Skier Half Jacks: 30sec/1/10 | FREE | |||||
| 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 | ||||||