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PHASE 3: 30-Day Advanced HIIT Challenge – Day 26

PHASE 3: 30-Day Advanced HIIT Challenge – Day 26

by | Jul 3, 2015 | Fitness

Narrative: (Duration – 71:00 mins) →  My Run Log
1440 Jumping Jacks in a workout – that was what it took to get to the other side of the workout day.  I swear I was back out on the grinder and could hear the Drill Instruction shouting – “The next exercise will be Jumping Jacks.  Jumping Jack is a 4-count exercise, I’ll count the cadence, you’ll count the repetition – READY?!! Oh yeah, I was back there y’all for a minute.  Specifics: Did Jacks HIIT movements as indicated below (41:00 mins) – I worked out at level 1 for this series doing 10 rounds.  Afterwards I moved on to 30 mins on the Elliptical – 18° incline/80-85 RPM/Resistance-3.   Motivational music – “Hustle Hard (RockMyRun)” –  Tested this out today and had to switch it off after awhile due to too much profanity.  I don’t mind profanity generally but too much kills the vibe.  You can scroll down to check it out. That’s it for today – 4 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2  3   4 
DAY 26 French Toast  ✅ Protein Bar  ✅ Shrimp & Chicken Gumbo-ish ✅ Jello ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D25 – 1&1 Workout  ✅ D26 – Jacks ✅ D27 – Power Burn   D28 – Another Hot Landing  FREE
Fly Steps: 60sec/1/3 Jacks: 120sec/1/10 Push-ups: 4 x 2 x 10 Squats: 20sec x1x15 FREE
Toe Tap Hops: 60sec/1/3 Exercise 2 Punches: 40sec x 6 x 10 Jumping Squats: 20sec x1x15 FREE
Lunge Step Up: 60sec/1/3 Exercise 3 Exercise 3 Exercise 3 FREE
High Knees: 60sec/1/3 Exercise 4 Exercise 4 Exercise 4 FREE
DAY 26

DAY 26

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0 
Total Calories: 2219

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 88.19 (84.76 + 3.43) miles (Goal 90 / 1.81 remains)
Total Calories: 44,860 (42,641 + 2219) (Goal 37,000/ +7,860 )

WORKOUT MIX OF THE DAY–
Hustle Hard (Click Graphic below to see listing and listen)

HustleHard_200x119

 

 

 

30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D21 – Skier ✅ D22 – Rocky ✅ D23 – Power Burn   D24 – Total Burn  FREE
Skiers: 30sec/1/10 Jab + Jab + Cross: 180sec/1/10 High Knees: 30sec/2/10 Side Leg Raises: 30sec x1x15 FREE
Skier Hops: 30sec/1/10 Exercise 2 Jumping Lunges: 30&15sec/2/10 Speed Bag Punches: 30sec x1x15 FREE
Reverse Skier Lunges: 30sec/1/10 Exercise 3 Exercise 3 Exercise 3 FREE
Skier Half Jacks: 30sec/1/10 Exercise 4 Exercise 4 Exercise 4 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D17 – Shredder ✅ D18 – Combo HIIT ✅ D19 – Power Burn  ✅ D20 – Total Burn ✅ FREE
High Knees: 20sec/1/10 Toe Tap Hop: 40sec/1/10 Push Ups: 4sec/2/10 Side Leg Raises: 40sec x1x15 FREE
Climbers: 20sec/1/10 Speed Skater Slide: 40sec/1/10 Side Arm Raises: 60sec/1/10 Side-to-Side Chops: 20sec x1x15 FREE
Basic Burpees:20sec/1/10 Exercise 3 Raised Arm Circles: 60sec/1/10 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D13 – Burn Baby Burn ✅ D14 – Hopper ✅ D15 – Flappy Bird ✅ D16 – Stepper ✅ FREE
Jumping Jacks:180sec/1/5 Hops: 30sec/1/10 Side Arm Raises: 30sec/1/10 Knee Strikes: 40sec x1x15 FREE
Exercise 2 Side-to-side Single Leg Hop: 30sec/1/10 Raised Arm Circles: 30sec/1/10 Reverse Lunges: 20sec x1x15 FREE
Exercise 3 Half Jacks: 30sec/1/10 Speed Bag Punches: 30sec/1/10 Exercise 3 FREE
Exercise 4 Side-to-side Hop: 30sec/1/10 Overhead Punches: 30sec/1/10 Exercise 4 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D9 – Double Burn ✅ D10 – Blade Runner ✅ D11 – Move It Move It ✅ D12 – Total Burn ✅ FREE
Jumping Jacks: 30sec x 2 x 10 High Knees: 80sec x 1 x 12 Lunge Step Ups: 20s/1/10 Side Leg Raises: 40sec x1x10 FREE
Plank Jacks: 30sec x 2 x 10 Exercise 2 Butt Kicks: 20s/1/10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers:20s/1/10 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 FREE
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 Jumping Lunges: 20sec x 1 x 10 Punches: 20sec x 6 x 10 Jump Squats: 10sec x1x10 FREE
Exercise 3 Exercise 3 Exercise 3 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 FREE

 

PHASE 3: 30-Day Advanced HIIT Challenge – Day 26

PHASE 3: 30-Day Advanced HIIT Challenge – Day 25

by | Jul 2, 2015 | Fitness

Narrative: (Duration – 55:00 mins) →  My Run Log
Today was a pretty tough push, but this wouldn’t be a challenge if you didn’t have to push right?  The hard part was primarily due to the extended time over which the movements needed to be held (60 sec).  My intent was to workout at level 2 by doing 4 rounds, but I tell you what, I got to the end of Round 3 and the Fly Steps said – enough ur done!  Specifics: Did 1&1 Workout HIIT movements as indicated below (25:00 mins) – I worked out at level 1 for this series doing 3 rounds.  Afterwards I moved on to 30 mins on the Elliptical – 17° incline/80-85 RPM/Resistance-3.   Motivational music – “Spring Fever (RockMyRun)” –  Like it enough during my last workout, I decided to run it again.  Scroll down to check it out the link to it. That’s it for today – 5 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2  3   4 
DAY 25 3xPancakes ✅ Chicken Burritos ✅ 2-Egg Salad ✅ –  will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D25 – 1&1 Workout ✅ D26 – Jacks  D27 – Power Burn   D28 – Another Hot Landing  FREE
Fly Steps: 60sec/1/3 Jacks: 120sec/1/10 Push-ups: 4 x 2 x 10 Squats: 20sec x1x15 FREE
Toe Tap Hops: 60sec/1/3 Exercise 2 Punches: 40sec x 6 x 10 Jumping Squats: 20sec x1x15 FREE
Lunge Step Up: 60sec/1/3 Exercise 3 Exercise 3 Exercise 3 FREE
High Knees: 60sec/1/3 Exercise 4 Exercise 4 Exercise 4 FREE
Day 25

DAY 25

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.0 
Total Calories: 1852

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 84.76 (80.93 + 3.83) miles (Goal 90 / 5.24 remains)
Total Calories: 42,641 (40,789 + 1852) (Goal 37,000/ +5,641 )

WORKOUT MIX OF THE DAY–
Spring Fever (Click Graphic below to see listing and listen)

SpringFever_200x119



 

 

30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D21 – Skier ✅ D22 – Rocky ✅ D23 – Power Burn   D24 – Total Burn  FREE
Skiers: 30sec/1/10 Jab + Jab + Cross: 180sec/1/10 High Knees: 30sec/2/10 Side Leg Raises: 30sec x1x15 FREE
Skier Hops: 30sec/1/10 Exercise 2 Jumping Lunges: 30&15sec/2/10 Speed Bag Punches: 30sec x1x15 FREE
Reverse Skier Lunges: 30sec/1/10 Exercise 3 Exercise 3 Exercise 3 FREE
Skier Half Jacks: 30sec/1/10 Exercise 4 Exercise 4 Exercise 4 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D17 – Shredder ✅ D18 – Combo HIIT ✅ D19 – Power Burn  ✅ D20 – Total Burn ✅ FREE
High Knees: 20sec/1/10 Toe Tap Hop: 40sec/1/10 Push Ups: 4sec/2/10 Side Leg Raises: 40sec x1x15 FREE
Climbers: 20sec/1/10 Speed Skater Slide: 40sec/1/10 Side Arm Raises: 60sec/1/10 Side-to-Side Chops: 20sec x1x15 FREE
Basic Burpees:20sec/1/10 Exercise 3 Raised Arm Circles: 60sec/1/10 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D13 – Burn Baby Burn ✅ D14 – Hopper ✅ D15 – Flappy Bird ✅ D16 – Stepper ✅ FREE
Jumping Jacks:180sec/1/5 Hops: 30sec/1/10 Side Arm Raises: 30sec/1/10 Knee Strikes: 40sec x1x15 FREE
Exercise 2 Side-to-side Single Leg Hop: 30sec/1/10 Raised Arm Circles: 30sec/1/10 Reverse Lunges: 20sec x1x15 FREE
Exercise 3 Half Jacks: 30sec/1/10 Speed Bag Punches: 30sec/1/10 Exercise 3 FREE
Exercise 4 Side-to-side Hop: 30sec/1/10 Overhead Punches: 30sec/1/10 Exercise 4 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D9 – Double Burn ✅ D10 – Blade Runner ✅ D11 – Move It Move It ✅ D12 – Total Burn ✅ FREE
Jumping Jacks: 30sec x 2 x 10 High Knees: 80sec x 1 x 12 Lunge Step Ups: 20s/1/10 Side Leg Raises: 40sec x1x10 FREE
Plank Jacks: 30sec x 2 x 10 Exercise 2 Butt Kicks: 20s/1/10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers:20s/1/10 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 FREE
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 Jumping Lunges: 20sec x 1 x 10 Punches: 20sec x 6 x 10 Jump Squats: 10sec x1x10 FREE
Exercise 3 Exercise 3 Exercise 3 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 FREE

 

What age is best to start drawing Social Security benefits? Truth is, it depends.

by | Jul 1, 2015 | Money Matters


Waiting till 70 is often advised due to longer life spans, but sometimes starting sooner makes most sense.

If there is one piece of advice that financial advisers seem nearly unanimous on, it’s Social Security and when you should take it. If you can, wait till you’re 70. You could double your monthly check.

Granted, it may be good advice, but few people take it. It makes you wonder: Is there a disconnect between financial planners and “real people”?

Source: What age is best to start drawing Social Security? Truth is, it depends. 

My Comments:  Well, not too long ago, the doomsayers said that Social Security won’t be around for much longer.  I kinda take a different view.  I believe it will.  I believe it will be around for a very long time.

Do bad people exist? Or are they just good people making mistakes? – Quora

by | Jun 29, 2015 | Uncategorized

adolf_hitler

Based on my life experience, including introspection and observations of  others, and my readings in Psychology, Economics, History, Biology, and Neuroscience, I’d say this is what exists:

1. People who have a mixture of selfless and selfish drives, who sometimes give into the latter. Example: a husband who loves his wife but who gives into an impulse (or a series of impulses) and cheats on her.

Source: Do bad people exist? Or are they just good people making mistakes? – Quora

My Comments:  These are some really good insights from Quora contributors on whether or not bad people exist.  I for one believe that there are people whose nature (beyond pathology) it is to do bad things – so by extension – yes, there are bad people in this world and that the world could certainly do without!