Reading and Reflection

Narrative: (Duration – 74:00 mins) →  My Run Log
This was sort of a long workout, but I liked it a lot.  I felt like I was training for a boxing match; arms started to get rubbery after about the 30th minute.  Specifics: Did Power Burn HIIT movements as indicated below (44mins) and then moved on to 30 mins 15.0° / Level 1-2 run on the elliptical.   I worked out at level I for this series doing 10 rounds. Today  I rocked one my favorite workout albums – Jason Derulo’s – “Talk Dirty” – scroll down and take a look at its composition.  That’s it for today 23 more to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
	1	2	3	4
DAY 7	Protein Bar ✅	Red Beans & Rice ✅	Ziti & Shrimp Alfredo ✅	Ice-cream ✅

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	Jump Squats: 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%]: 7.5
Total Calories: 1615

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 23.62 (20.29 + 3.33) miles (Goal 90 / 66.38 remains)
Total Calories: 9377 (7516 + 1861) (Goal 37,000/ 27,623 remains)

WORKOUT MIX OF THE DAY
Jason Derulo – Talk Dirty
1.  Talk Dirty (feat. 2 Chainz)
2.  Wiggle (feat. Snoop Dogg)
3.  Trumpets
4.  Bubblegum (feat. Tyga)
5.  Vertigo (feat. Jordin Sparks)
6.  Kama Sutra (feat. Kid Ink)
7.  Zipper
8.  The Other Side
9.  With The Lights On
10.  Stupid Love
11.  Marry Me

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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