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December 26, 2017 – 12:52 pm | No Comment

This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …

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Home » Fitness

PHASE 3: 30-Day Advanced HIIT Challenge – Day 3

Submitted by on June 4, 2015 – 3:05 am No Comment

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‘.

1  2   4 
DAY 3  Oatmeal  Egg & Tuna Salad  Salmon & Broccoli (Rice)  Cottage Cheese & Pineapple 
 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
Exercise 3 Exercise 3 Squats: 60sec x 3 Exercise 3 FREE
Exercise 4 Exercise 4 High Knees: 60sec x 3 Exercise 4 FREE
Exercise 5 Exercise 5 Sprint Lunges: 60sec x 3 Exercise 4 FREE
Exercise 6 Exercise 6 Exercise 6 Exercise 4 FREE

Day 3


Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1112

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 37,00033,164 remains)

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

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