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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 7

Submitted by on June 8, 2015 – 7:01 pm No Comment

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‘.

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

Day 7


Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1615

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 37,00027,623 remains)

Jason Derulo – Talk DirtyTouchTunes-Jason-Derulo
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


 D1 – DBL Burn  D2PWR Burn  D31×1 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


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