Reading and Reflection

Narrative: (Duration – 52:00 mins) →  My Run Log
Pretty good workout today.  The fireworks definitely came on with the Jumping Lunges – they killed ma freaking thighs.  I was wobbly for the final two sets and it burn like hell for the first 10 minutes of my run.  Specifics: Did Fireworks HIIT movements as indicated below and then  moved on to 30 mins 15.0° / Level 1-2 run on the elliptical.   I workout at level I for this series doing 10 rounds.  As I indicated above – thighs are screaming out – GET SOME!!!.  Today  I rocked my Workout Madness 5 (HipHop MegaMix)  again – scroll down and take a look at its composition.  That’s it for today 24 more to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
	1	2	3	4
DAY 6	Protein Bar ✅	Spinach & Mushroom Frittata ✅	will update-	will update-

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	High Knees: 20sec x 1 x 10	Punches: 20sec x 6 x 10	Jumping Jacks: 10sec x1x10	FREE
Exercise 3	Jumping Lunges: 20sec x 1 x 10	Exercise 3	Exercise 3	FREE

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METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1615

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 20.29 (16.89 + 3.40) miles (Goal 90 / 69.71 remains)
Total Calories: 7516 (5901 + 1615) (Goal 37,000/ 29,484 remains)

WORKOUT MIX OF THE DAY
Workout Madness 5 (HipHop MegaMix)
1.  Workout Madness 5 (HipHop MegaMix)
2.  Lil Jon – Throw It Up (feat. The EastSide Boyz) [0:00]
3.  Fort Minor – Remember The Name [2:43]
4.  50 Cent – Ready For War [4:48]
5.  Notorious B.I.G. – Victory (feat. P.Diddy) [7:09]
6.  50 Cent – Outta Control (The Massacre) [9:30]
7.  Nas – Hero (feat. Keri Hilson) [11:41]
8.  Nas – Hate Me Now (feat. Puff Daddy) [14:01]
9.  Linkin Park – We Made It (feat. Busta Rhymes) [16:27]
10.  T.I. – Big Shit Poppin(Do It) [19:07]
11.  Eminem – Till I Collapse (feat. Nate Dogg) [21:40]
12.  Eminem – Lose Yourself [24:08]
13.  DMX – X’ Gon Give It To Ya [26:39]
14.  50 Cent – Realest Killaz (feat. 2Pac) [29:07]
15  Roy Jones JR – Can’t Be Touched [31:55]
16.  Roy Jones JR – Ya’ll Must Have Forgot [34:20]
17.  The Game – One Blood (feat. Junior Reid) [36:41]
18.  Rick Ross – Push It [39:10]
19.  50 Cent – In Da Club [41:37]
20.  50 Cent – Get Up [44:05]
21.  50 Cent – My Gun Go Off [46:30]
22.  Birdman – Stuntin Like My Daddy (feat. Lil Wayne) [48:56]
23.  T.I. – What You Know [51:21]
24.  Meek Mill – Ima Boss (feat. Rick Ross) [53:52]
25.  Wiz Khalifa – Black And Yellow [56

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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 x1x15	FREE
Mt Climbers: 30sec x 2 x 10	Push-ups: 6 x 2 x 10	Toe Tap Hops: 60sec x 3	OvHead Punches: 20sec x1x15	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