Narrative: (Duration – 54:00 mins) → My Run Log After a wicked hard day yesterday, today was a welcome step down a couple of notches. I actually worked out with my daughter and she was diggin’ it. I think she might have been liking Rihanna’s (‘FourFive Seconds’) and the other music from the workout track than the actual exercise, but I will take it. Specifics: Did Total Burn HIIT movements as indicated below (24:00 mins) – I worked out at level 2 for this series doing 15 rounds. Afterwards I moved on to 30 mins on the Elliptical – 16° incline/80-85 RPM/Resistance-3. Motivational music – “Spring Fever (RockMyRun)” – This was a free download from iFit that I probably listened to once. I tried it out today and it was ok. It was not too intense a workout, so it sufficed. Scroll down to check it out the link to it. That’s it for today – 6 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 24
Protein Bar ✅
Frittata ✅
– will update
– will update
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
DAY 24
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 1939
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 80.93 (77.35+ 3.58) miles (Goal 90/ 9.07 remains) Total Calories: 40,789 (38,850+ 1939) (Goal 37,000/ +3,789)
WORKOUT MIX OF THE DAY– Spring Fever (Click Graphic below to see listing and listen)
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
CrossClimbers:20s/1/10
Exercise 3
FREE
Exercise 4
Exercise 4
Exercise 4
Exercise 4
FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
Narrative: (Duration – 87:20 mins) → My Run Log Oh yeah! Really enjoyed this one – it was loooong, but it wasn’t a “bring the pain day” – and throwing a million jabs and crosses was awesomely manly – hoooraaah!! Specifics: Did Rocky HIIT movements as indicated below (57:20 mins) – I worked out at level 1 for this series doing 10 rounds – no issues. Afterwards I moved on to a 30 mins run split between the Treadmill – 0° incline/6-7 MPH/2miand then the Elliptical – 15° incline/79-84 RPM/1-2level. Motivational music – “Super Twerk (RockMyRun)”. Just awesome stuff; it gets my blood pumping – oh yeah! That’s it for today – 8 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 22
Chick-Fil-A Deluxe ✅
Baked Chicken ✅
–
–
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: 30sec/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
DAY 22
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 2000
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 74.06 (70.45+ 3.61) miles (Goal 90/ 15.94 remains) Total Calories: 36,848 (34,848+ 2000) (Goal 37,000/ 152 remains)
WORKOUT MIX OF THE DAY– Super Twerk (Explicit Version ) – Stop automated music at bottom of browser and “Click Graphic below” 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!
Narrative: (Duration – 60:00 mins) → My Run Log Today was “bring the pain day” – there was nothing enjoyable about it. Specifics: Did Skier HIIT movements as indicated below (30:00 mins) – I worked out at level 1 for this series doing 10 rounds – no issues. Afterwards I moved on to a 30 mins run on the Elliptical – 15° incline/74-82 RPM/1-2level. Motivational music – “Workout Madness 1”. This was the first mix I made about 6 years ago. It has some Ke$ha, Pink, Kanye, etc. I will create a copy to add to my list here. That’s it for today – 9 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 21
Protein Bar ✅
Chicken & Brown Rice ✅
Cottage Cheese & Pineapple ✅
IceCream ✅
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
Push Ups: 4sec/2/10
Side Leg Raises: 40sec x1x15
FREE
Skier Hops: 30sec/1/10
Exercise 2
Side Arm Raises: 60sec/1/10
Side-to-Side Chops: 20sec x1x15
FREE
Reverse Skier Lunges: 30sec/1/10
Exercise 3
Raised Arm Circles: 60sec/1/10
Exercise 3
FREE
Skier Half Jacks: 30sec/1/10
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 21
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 1726
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 70.45 (67.00+ 3.45) miles (Goal 90/ 22.55 remains) Total Calories: 34,848 (33,122+ 1726) (Goal 37,000/ 2,152 remains)
WORKOUT MIX OF THE DAY– Workout Madness 1 (Explicit Version ) – Stop automated music at bottom of browser and “Click Graphic below“ 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!
Narrative: (Duration – 56:20 mins) → My Run Log Enjoyable workout today. The Heat Index took sort of a break today, pushed back by the weather over the last couple days. Specifics: Did Total Burn HIIT movements as indicated below (26:20 mins) – I worked out at level 1 for this series doing 15 rounds – no issues. Afterwards I moved on to a 30 mins run on the Treadmill – 0-8° incline/5-6.5 pace. Motivational music – “Blazin (RockMyRun)”. Just dialed it up today again, as I did yesterday. Scroll down to check it out. That’s it for today – 10 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 20
Protein Bar ✅
Frittata ✅
Chicken & Salad ✅
Iced Coffee ✅
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
DAY 20
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 2300*
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 67.00 (63.84+ 3.16) miles (Goal 90/ 23.00 remains) Total Calories: 33,122 (30,822+ 2300) (Goal 37,000/ 3,878 remains)
WORKOUT MIX OF THE DAY– Blazin (Clean Version ) – Stop automated music at bottom of browser and “Click Graphic below” 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!
According to the latest data in the US, some 37% of women and 35% of men are obese, outnumbering the percentages of people who are just overweight
America’s obesity crisis is getting worse, according to a new report that shows that obese Americans now outnumber overweight ones.
As of 2012, there were 67.6 million Americans age 25 and older who were obese, and 65.2 million who were overweight, according to a study from Washington University School of Medicine in St Louis. The study was recently published in the JAMA Internal Medicine journal.
“This is a wake-up call to implement policies and practices designed to combat overweight and obesity,” Li Yang, one of the co-authors of the study, said in a statement.
Narrative: (Duration – 61:00 mins) → My Run Log Another ok workout today again. The Heat Index was between 101° – 105°. Thunderstorm creeped in today again and cooled things down. Specifics: Did Power Burn HIIT movements as indicated below (31:00 mins) – I worked out at level 1 for this series doing 10 rounds – pretty straight-forward but the arm circles started to take a toll at around round 7. Afterwards I moved on to a 30 mins run on the Elliptical – 16°/80-86 RPM/1-2. Motivational music – “Blazin (RockMyRun)”. Just added this to my workout repertoire. Scroll down and check it out. That’s it for today – 11 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 19
Cottage Cheese & Pineapple ✅
Rice & Beans ✅
Salmon & Mashed Potatoes ✅
Cereal ✅
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
Knee Strikes: 40sec x1x15
FREE
Climbers: 20sec/1/10
Speed Skater Slide: 40sec/1/10
Side Arm Raises: 60sec/1/10
Reverse Lunges: 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
DAY 19
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0
Total Calories: 2204*
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 63.84 (60.09+ 3.75) miles (Goal 90/ 26.16 remains) Total Calories: 30,822 (28,618+ 2204) (Goal 37,000/ 6,178 remains)
WORKOUT MIX OF THE DAY– Blazin (Clean Version ) – Stop automated music at bottom of browser and “Click Graphic below” 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!
