PHASE 3: 30-Day Advanced HIIT Challenge – Day 3
Narrative: (Duration – 67:00 mins) → My Nike Link
I am not exactly on easy street but I am certainly warming up to this whole experience. Specifics: Did 1×1 Workout HIIT movements as indicated below and then moved on to 30 mins on the elliptical. No iPOD issues today; much better prepared. I ended up doing 3 rounds, but could have probably push out a couple more. Calves were screaming after yesterday’s workout so I pulled back a bit, as the toe-tap hops and high knees were smashing them hard. I hit the calves with some electro-stimulation later in the evening. For this workout I primarily listened to Workout Madness 7 (HipHop) . I also switched to Jason Derulo for the Cardio, but I will share a bit more about that in subsequent posts. That’s it for today 27 more to go. Good livin’…lean forward and keep on movin‘.
| MEAL PLAN | ||||||
| 1 | 2 | 3 | 4 | |||
| DAY 3 | Oatmeal ✅ | Egg & Tuna Salad ✅ | Salmon & Broccoli (Rice) ✅ | Cottage Cheese & Pineapple ✅ | ||
| 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 x1x10 | FREE | ||
| Mt Climbers: 30sec x 2 x 10 | Push-ups: 6 x 2 x 10 | Toe Tap Hops: 60sec x 3 | OvHead Punches: 20sec x1x10 | FREE | ||
| Squats: 60sec x 3 | Exercise 3 | FREE | ||||
| High Knees: 60sec x 3 | Exercise 4 | FREE | ||||
| Sprint Lunges: 60sec x 3 | Exercise 4 | FREE | ||||
| Exercise 4 | FREE | |||||
DAY 3
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1112
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 10.22 (7.0 +3.22) miles (Goal 90 / 79.78 remains)
Total Calories: 3836 (2724 + 1112) (Goal 37,000/ 33,164 remains)
WORKOUT MIX OF THE DAY
Workout Madness 7 (HipHop MegaMix)
1. Laudacris- Act A Fool
2. Eminem-Till I Collapse
3. Eminem ft. 50Cent- You don`t know
4. DJ Shadow – Six days
5. Fast Lane ft. Eminem – Bad Meets Evil
6. 2 Chainz ft. Wiz Kalifa – We Own
7. 50Cent – Ready for war
8. Ja Rule ft. Vita – Fourious
9. Don Omar ft. Tego Calderon – Bandolero
10. Nas – I can
11. Daddy Yankee – Gasolina
12. Eminem – Like Toy Soldiers
13. Raptile ft. Da Lioness Cronite – Handz Up
14. Grits – My Life Be Like
15. Deep enough ( live )
16. Pitbull – Oye
17. Eminem – Sing For The Moment
18. Pump It Loud ( The fast and the fourious )
19. Eminem ft Laudacris – Second Chance
20. 8 Ball – Handz In The Air
21. Eminem – Lose Yourself
