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PHASE 3: 30-Day Advanced HIIT Challenge – Day 12

PHASE 3: 30-Day Advanced HIIT Challenge – Day 12

by | Jun 15, 2015 | Fitness

Narrative: (Duration – 46:00 mins) →  My Run Log
Good workout day.  Pushed through quite quickly and got it done – tomorrow is an off day. Specifics: Did Total Burn HIIT movements as indicated below (16 mins).  Afterwards I moved on to 30 mins Level 1-2 run on the Elliptical – turned up the incline to 16; worked out at level I for this series doing 10 rounds. Motivational music – “Epic Energy”; I don’t have it downloaded so you can check it out at RockMyRun.com – slow to start, but picks up quite well.  It is well worth the listen to.    That’s it for today – 18 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2  3   4 
DAY 12 P. Bar/F.Toast (1 slice) ✅ Ham & Cheese Sandwich ✅ Pork Chops & Brown Rice ✅ Ice-Cream ✅
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 3 Butt Kicks: 20s/1/10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers:20s/1/10 Exercise 3 FREE
Day 12

DAY 12

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 1695

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 40.71 (36.84 + 3.87) miles (Goal 90 / 49.29 remains)
Total Calories: 18,011 (16,316 + 1695) (Goal 37,000/ 18,989 remains)

EpicEnergy_200x119

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WORKOUT MIX OF THE DAY–
Epic Energy  (Explicit Lyrics) – Stop automated music at bottom of browser and click “Title”

WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER.  ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY! 

  1. The Twerk Out Various 44:19
  2. Hustle Hard Various 1:04:00
  3. Club Cardio Summer Various 2:00:49
  4. Blazin (RockMyRun) Various 1:00:22
  5. Super Twerk (RockMyRun) Various 02:00:49
  6. Workout Madness 3 (HipHop MegaMix) Various 01:49:14
  7. Workout Madness 4 (HipHop MegaMix) Various 01:29:21
  8. Workout Madness 5 ( HipHop MegaMix) Various 01:03:03
  9. Workout Madness 6 (HipHop MegaMix) Various 01:49:51
  10. Workout Madness 7 (HipHop MegaMix) Various 01:27:59
  11. Guru's Jazzmatazz Vol. 1 (Experimal Fusion) Baldhead Slick 44:15
  12. Guru's Jazzmatazz Vol. 2 (The New Reality) Baldhead Slick 71:59
  13. Guru's Jazzmatazz Vol. 3 (Streetsoul).mp3 Guru - Baldhead Slick 62:32
  14. Guru's Jazzmatazz Vol. 4 (Jazz Messenger) Guru - Baldhead Slick 56:02
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
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

 

PHASE 3: 30-Day Advanced HIIT Challenge – Day 12

PHASE 3: 30-Day Advanced HIIT Challenge – Day 11

by | Jun 13, 2015 | Fitness

Narrative: (Duration – 52:00 mins) →  My Run Log
Another good workout day.  I thought the Cross-Climbers were gonna kick my butt, but it was ok.  It took me a while to get going, but once I did it was awesome.  I also hit the treadmill for the first time today, doing intervals up to level 8. Specifics: Did Move It Move It HIIT movements as indicated below (32 mins).  Afterwards I moved on to 30 mins Level 5-8 run on the Treadmill – pretty intense intervals.   I worked out at level I for this series doing 10 rounds (actually did 11 total). Motivational music – “Super Twerk”; scroll down to check it out.    That’s it for today – 19 more to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2  3   4 
DAY 11 Protein Bar ✅ Tuna Sandwich ✅ Chicken and Rice ✅ Ham Sandwich ✅
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 3 Butt Kicks: 20s/1/10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers:20s/1/10 Exercise 3 FREE
Day 11

DAY 11

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1691

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 36.84 (33.74 + 3.10) miles (Goal 90 / 53.16 remains)
Total Calories: 16,316 (14,625 + 1691) (Goal 37,000/ 20,684 remains)

WORKOUT MIX OF THE DAY–
Super Twerk  (Explicit Lyrics) – Stop automated music at bottom of browser and click “Title”

WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER.  ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY! 

  1. The Twerk Out Various 44:19
  2. Hustle Hard Various 1:04:00
  3. Club Cardio Summer Various 2:00:49
  4. Blazin (RockMyRun) Various 1:00:22
  5. Super Twerk (RockMyRun) Various 02:00:49
  6. Workout Madness 3 (HipHop MegaMix) Various 01:49:14
  7. Workout Madness 4 (HipHop MegaMix) Various 01:29:21
  8. Workout Madness 5 ( HipHop MegaMix) Various 01:03:03
  9. Workout Madness 6 (HipHop MegaMix) Various 01:49:51
  10. Workout Madness 7 (HipHop MegaMix) Various 01:27:59
  11. Guru's Jazzmatazz Vol. 1 (Experimal Fusion) Baldhead Slick 44:15
  12. Guru's Jazzmatazz Vol. 2 (The New Reality) Baldhead Slick 71:59
  13. Guru's Jazzmatazz Vol. 3 (Streetsoul).mp3 Guru - Baldhead Slick 62:32
  14. Guru's Jazzmatazz Vol. 4 (Jazz Messenger) Guru - Baldhead Slick 56:02
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
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

 

PHASE 3: 30-Day Advanced HIIT Challenge – Day 12

PHASE 3: 30-Day Advanced HIIT Challenge – Day 10

by | Jun 12, 2015 | Fitness

Narrative: (Duration – 66:00 mins) →  My Run Log
Pretty good workout today.  Didn’t really get gassed at all until near the very end; it did push me a bit though, if I am being honest.  Specifics: Did Blade Runner HIIT movements as indicated below (36 mins).  Afterwards I moved on to 30 mins 15.0° / Level 2 run on the elliptical.   I worked out at level I for this series doing 10 rounds (actually did 12 total tho). Motivational music for today was both from my “Workout Madness 6 & 7(HipHop Mix)” collection.  I started with 7, but I just wasn’t feeling it – so I switched to 6, which gave me the additional boost. Scroll down to check them out.    That’s it for today – 20 more to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2  3   4 
DAY 10  Protein Bar ✅ Tuna Sandwich ✅ Curried Chicken & Coconut Rice ✅ Jello / Cashew
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: 20secs x 1 x 10 Side Leg Raises: 40sec x1x10 FREE
Plank Jacks: 30sec x 2 x 10 Exercise 3 Butt Kicks: 20sec x 1x 10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers: 20sec x 1 x 10 Exercise 3 FREE
Day 10

DAY 10

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1658

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 33.74 (30.54 + 3.20) miles (Goal 90 / 56.26 remains)
Total Calories: 14,625 (12,969 + 1658) (Goal 37,000/ 22,375 remains)

WORKOUT MIX OF THE DAY (WARNING)
Warning: If you are a minor (under 18 in most state) do not go any further.  Also, if you are offended by explicit lyrics, stay away; otherwise go ahead!    
Workout Madness 6 & 7 (HipHop MegaMix  – Very Explicit Lyrics) – Stop automated music at bottom of browser and click “Title” 

  1. The Twerk Out Various 44:19
  2. Hustle Hard Various 1:04:00
  3. Club Cardio Summer Various 2:00:49
  4. Blazin (RockMyRun) Various 1:00:22
  5. Super Twerk (RockMyRun) Various 02:00:49
  6. Workout Madness 3 (HipHop MegaMix) Various 01:49:14
  7. Workout Madness 4 (HipHop MegaMix) Various 01:29:21
  8. Workout Madness 5 ( HipHop MegaMix) Various 01:03:03
  9. Workout Madness 6 (HipHop MegaMix) Various 01:49:51
  10. Workout Madness 7 (HipHop MegaMix) Various 01:27:59
  11. Guru's Jazzmatazz Vol. 1 (Experimal Fusion) Baldhead Slick 44:15
  12. Guru's Jazzmatazz Vol. 2 (The New Reality) Baldhead Slick 71:59
  13. Guru's Jazzmatazz Vol. 3 (Streetsoul).mp3 Guru - Baldhead Slick 62:32
  14. Guru's Jazzmatazz Vol. 4 (Jazz Messenger) Guru - Baldhead Slick 56:02
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
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

 

PHASE 3: 30-Day Advanced HIIT Challenge – Day 12

PHASE 3: 30-Day Advanced HIIT Challenge – Day 9

by | Jun 11, 2015 | Fitness

Narrative: (Duration – 63:00 mins) →  My Run Log
Never thought Jumping Jacks could kick my butt – but tying these two Jacks together accomplished just that.  Specifics: Did Double Burn HIIT movements as indicated below (33 mins).  Afterwards I 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 “Super Twerked” it all the way to the end again – scroll down and take a look at its composition.  That’s it for today 21 more to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2  3   4 
DAY 9  Protein Bar ✅ Cottage Cheese & Pineapple ✅ Pork Chop & Potato ✅ Yogurt ✅
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 10 Lunge Step Ups: 20secs x 1 x 10 Side Leg Raises: 40sec x1x10 FREE
Plank Jacks: 30sec x 2 x 10 Exercise 3 Butt Kicks: 20sec x 1x 10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers: 20sec x 1 x 10 Exercise 3 FREE

Day 9

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1665

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 30.54 (27.02 + 3.52) miles (Goal 90 / 59.46 remains)
Total Calories: 12,969 (11,304 + 1665) (Goal 37,000/ 24,031 remains)

WORKOUT MIX OF THE DAY
RockMyRun – Super TwerkSuperTwK
1.  Bend Ova Lil Jon ft Tyga
2.  Blow (Shake Your Tambourine) Dienvy
3.  Problem (Kassiano Twerk Remix) Ariana Grande ft. Iggy Azalea
4.  Drama (Party Favor Remix) Bro Safari & UFO!
5.  Turn Down For What (Chris Villa Party Up Slam Edit) DJ Snake & Lil Jon
6.  Choppa Style (Mastamonk & Circle Remix) Choppa
7.  No Mediocre (Noodles Remix) T.I. ft. Iggy Azalea
8.  Stickem DJ Sub Zero
9.  Show Me (Dj Dexterous Remix) Kid Ink ft. Chris Brown
10.  Here Comes The Hotstepper (Mayeda Twerk Remix) Ini Kamoze
11.  Be Faithful (Hot Damage VIP Twerk Edit) Crooklyn Clan ft. Fatman Scoop
12.  Royals (Mighty Mi & Slugworth Le’Twerk Mix) Lorde
13.  Twurnt (DJ Valid Twerk Edit) G-Buck
14.  2THAWALL JayCeeOh & Woogie
15.  Siri Says (Jay Dabhi Twerk Remix) Zool
16.  Love You DJ Serafin
17.  Animals (Ice Creamz Twerk Remix) Maroon 5
18.  Chandelier (Dienvy Twerk Remix) Sia
19.  Get Low (Tall Boys Hype Edit) Dillon Francis & DJ Snake ft. Lil Jon
20.  Don’t Tell Em (DaaHYPE Twerk Edit) Jeremih Ft. YG
21.  Party With Weirdos Jus Ske & DJ Cruz
22.  Pop That Thang Caked Up
23.  Heads High (Mozes x Kid Kobra Twerk Remix) Mr. Vegas
24.  BaDINGA! TWRK
25.  Trumpets (Dustin Que Remix) Jason Derulo
26.  L.A. Love (La La) (Strip & Baroud Remix) Fergie
27.  Super Twerk DJ Fuji & Knux
28.  Sandstorm (Danger Ultra Twerk Bootleg) Darude
29.  Public Service Announcement (BillyBeats 2014 Twerk Remix) Jay-Z
30.  Get Me Bodied (Mayeda Twerk Remix) Beyonce
31.  Boy Oh Boy (TWRK Edit) GTA & Diplo
32.  Gorilla (Dj Valid Twerk Remix) Bruno Mars
33.  Let Her Go (Caked Up Twerk Remix) Passenger
34.  TwerkYourEnthusiasm (DJDennisJ Clean Edit) Hot Damage ft Jason Perez
35.  Raunchy BABYSTEPS
36.  Come On To Me (Dj Valid Twerk Remix) Major Lazer ft Sean Paul
37.  Rumpshaker (Zebo Twerk Remix) Wreckx-N-Effect
38.  Pigeons Express Yo Self (Mastamonk Bootleg) Milo & Otis x Diplo
39.  Gimme The Light (Mastamonk Twerk Remix) Sean Paul
40.  Rather Be (Mighty Mi & Slugworth Le’Twerk Mix) Clean Bandit ft Jess Glynne
41.  I’m Just Rocking Dustin Que & Buffalo Stille
42.  Boom Clap (LHK Remix) Charli XCX
43.  This Is How We Do It (Mayeda Twerk Remix) Montell Jordan
44.  Rattlesnake Foxsky
45.  Mama Said Knock You Out (Mister Black Remix) LL Cool J
46.  Outta Your Mind (Eric D-Lux Twerk Remix) Lil Jon
47.  Blow (Shake Your Tambourine) Dienvy
48.  Hypnotize (MVXXA Twerk Edit) The Notorious B.I.G.
49.  Shake That Monkey (J. Espinosa & Clayton William 2014 Twerk Remix) Too Short ft. Lil Jon
50.  Calabria (Deville Twerk Remix) Enur
51.  Drunk In Love (Valid vs Diplo Twerk Remix) Beyonce
52.  Boom Boom Ruen & Mister Gray
53.  Say Aah (Knock2 Twerk Remix) Trey Songz
54.  We Like To Party (Mastamonk Festival Twerk Remix) Showtek
55.  Recess (Mastamonk Remix) Skrillex x Kill The Noise x Fatman Scoop
56.  Dat Booty Tropkillaz & Party Favor
57.  Sweat Party Favor ft Toy Connor
58.  Work It (Chris Bushnell Remix) Missy Elliot

 

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
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

 

PHASE 3: 30-Day Advanced HIIT Challenge – Day 12

PHASE 3: 30-Day Advanced HIIT Challenge – Day 8

by | Jun 10, 2015 | Fitness

Narrative: (Duration – 56:00 mins) →  My Run Log
After a few hard days, here I get a workout that I actually got through with very few bumps (thighs were burning tho – can’t lie).  I am either getting acclimated, if that’s possible, or it was just an easy fluke.  At any rate, tomorrow is a “down day” so I am looking forward to the break.  Specifics: Did Hot Landing HIIT movements as indicated below (16mins).  I then followed this up with the “Daily Dare” – 10 min non-stop run of exercise movements (Jumping Jacks, Punches, Toe-touches, Half Jacks, Overhead Punches).  Afterwards I 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 “Super Twerked” it all the way to the end – scroll down and take a look at its composition.  That’s it for today 22 more to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2  3   4 
DAY 8  Yogurt & Banana Spinach & Brocoli Firtatta Pork Chop & Baked Potato- –
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
Day 8

DAY 8

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1927

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 27.02 (23.62 + 3.40) miles (Goal 90 / 62.98 remains)
Total Calories: 11304 (9377 + 1927) (Goal 37,000/ 25,696 remains)

WORKOUT MIX OF THE DAY
RockMyRun – Super TwerkSuperTwK
1.  Bend Ova Lil Jon ft Tyga
2.  Blow (Shake Your Tambourine) Dienvy
3.  Problem (Kassiano Twerk Remix) Ariana Grande ft. Iggy Azalea
4.  Drama (Party Favor Remix) Bro Safari & UFO!
5.  Turn Down For What (Chris Villa Party Up Slam Edit) DJ Snake & Lil Jon
6.  Choppa Style (Mastamonk & Circle Remix) Choppa
7.  No Mediocre (Noodles Remix) T.I. ft. Iggy Azalea
8.  Stickem DJ Sub Zero
9.  Show Me (Dj Dexterous Remix) Kid Ink ft. Chris Brown
10.  Here Comes The Hotstepper (Mayeda Twerk Remix) Ini Kamoze
11.  Be Faithful (Hot Damage VIP Twerk Edit) Crooklyn Clan ft. Fatman Scoop
12.  Royals (Mighty Mi & Slugworth Le’Twerk Mix) Lorde
13.  Twurnt (DJ Valid Twerk Edit) G-Buck
14.  2THAWALL JayCeeOh & Woogie
15.  Siri Says (Jay Dabhi Twerk Remix) Zool
16.  Love You DJ Serafin
17.  Animals (Ice Creamz Twerk Remix) Maroon 5
18.  Chandelier (Dienvy Twerk Remix) Sia
19.  Get Low (Tall Boys Hype Edit) Dillon Francis & DJ Snake ft. Lil Jon
20.  Don’t Tell Em (DaaHYPE Twerk Edit) Jeremih Ft. YG
21.  Party With Weirdos Jus Ske & DJ Cruz
22.  Pop That Thang Caked Up
23.  Heads High (Mozes x Kid Kobra Twerk Remix) Mr. Vegas
24.  BaDINGA! TWRK
25.  Trumpets (Dustin Que Remix) Jason Derulo
26.  L.A. Love (La La) (Strip & Baroud Remix) Fergie
27.  Super Twerk DJ Fuji & Knux
28.  Sandstorm (Danger Ultra Twerk Bootleg) Darude
29.  Public Service Announcement (BillyBeats 2014 Twerk Remix) Jay-Z
30.  Get Me Bodied (Mayeda Twerk Remix) Beyonce
31.  Boy Oh Boy (TWRK Edit) GTA & Diplo
32.  Gorilla (Dj Valid Twerk Remix) Bruno Mars
33.  Let Her Go (Caked Up Twerk Remix) Passenger
34.  TwerkYourEnthusiasm (DJDennisJ Clean Edit) Hot Damage ft Jason Perez
35.  Raunchy BABYSTEPS
36.  Come On To Me (Dj Valid Twerk Remix) Major Lazer ft Sean Paul
37.  Rumpshaker (Zebo Twerk Remix) Wreckx-N-Effect
38.  Pigeons Express Yo Self (Mastamonk Bootleg) Milo & Otis x Diplo
39.  Gimme The Light (Mastamonk Twerk Remix) Sean Paul
40.  Rather Be (Mighty Mi & Slugworth Le’Twerk Mix) Clean Bandit ft Jess Glynne
41.  I’m Just Rocking Dustin Que & Buffalo Stille
42.  Boom Clap (LHK Remix) Charli XCX
43.  This Is How We Do It (Mayeda Twerk Remix) Montell Jordan
44.  Rattlesnake Foxsky
45.  Mama Said Knock You Out (Mister Black Remix) LL Cool J
46.  Outta Your Mind (Eric D-Lux Twerk Remix) Lil Jon
47.  Blow (Shake Your Tambourine) Dienvy
48.  Hypnotize (MVXXA Twerk Edit) The Notorious B.I.G.
49.  Shake That Monkey (J. Espinosa & Clayton William 2014 Twerk Remix) Too Short ft. Lil Jon
50.  Calabria (Deville Twerk Remix) Enur
51.  Drunk In Love (Valid vs Diplo Twerk Remix) Beyonce
52.  Boom Boom Ruen & Mister Gray
53.  Say Aah (Knock2 Twerk Remix) Trey Songz
54.  We Like To Party (Mastamonk Festival Twerk Remix) Showtek
55.  Recess (Mastamonk Remix) Skrillex x Kill The Noise x Fatman Scoop
56.  Dat Booty Tropkillaz & Party Favor
57.  Sweat Party Favor ft Toy Connor
58.  Work It (Chris Bushnell Remix) Missy Elliot

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

 

PHASE 3: 30-Day Advanced HIIT Challenge – Day 12

PHASE 3: 30-Day Advanced HIIT Challenge – Day 7

by | Jun 8, 2015 | Fitness

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
Day 7

DAY 7

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 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

 

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