Reading and Reflection

Narrative: (Duration – 71:00 mins) →  My Run Log
1440 Jumping Jacks in a workout – that was what it took to get to the other side of the workout day.  I swear I was back out on the grinder and could hear the Drill Instruction shouting – “The next exercise will be Jumping Jacks.  Jumping Jack is a 4-count exercise, I’ll count the cadence, you’ll count the repetition – READY?!! Oh yeah, I was back there y’all for a minute.  Specifics: Did Jacks HIIT movements as indicated below (41:00 mins) – I worked out at level 1 for this series doing 10 rounds.  Afterwards I moved on to 30 mins on the Elliptical – 18° incline/80-85 RPM/Resistance-3.   Motivational music – “Hustle Hard (RockMyRun)” –  Tested this out today and had to switch it off after awhile due to too much profanity.  I don’t mind profanity generally but too much kills the vibe.  You can scroll down to check it out. That’s it for today – 4 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
	1	2	3	4
DAY 26	French Toast  ✅	Protein Bar  ✅	Shrimp & Chicken Gumbo-ish ✅	Jello ✅

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	Exercise 3	Exercise 3	Exercise 3	FREE
High Knees: 60sec/1/3	Exercise 4	Exercise 4	Exercise 4	FREE

---

---

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0 
Total Calories: 2219

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 88.19 (84.76 + 3.43) miles (Goal 90 / 1.81 remains)
Total Calories: 44,860 (42,641 + 2219) (Goal 37,000/ +7,860 )

WORKOUT MIX OF THE DAY–
Hustle Hard (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	Exercise 3	Exercise 3	Exercise 3	FREE
Skier Half Jacks: 30sec/1/10	Exercise 4	Exercise 4	Exercise 4	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	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