Narrative: (Duration – 60:00 mins) → My Run Log Pretty ok workout today. The Heat Index was between 104° – 107°, but I worked out late; also, a thunderstorm creeped in with some nice cool breeze and cooled things down a bit. It was quite manageable. Specifics: Did Combo HIIT HIIT movements as indicated below (30:00 mins) – I worked out at level 1 for this series doing 10 rounds – there were a few grinding moments in there, but push through with no real issues. Afterwards I moved on to a 30 mins run on the Treadmill – Flat/Level 5-6.5 (8:57 pace)/30. Motivational music – “Get Mad At It”. Just added this to my workout repertoire. Scroll down and click the link to see the make up and listen. That’s it for today – 12 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 18
Chicken Pasta ✅
Salmon & Potatoes ✅
Donuts ✅
-will update
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 UpsArm Raises: 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 3
Exercise 3
Exercise 3
Exercise 3
FREE
DAY 18
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.0
Total Calories: 1700
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 60.09 (56.74+ 3.35) miles (Goal 90/ 29.91 remains) Total Calories: 28,618 (26,918+ 1700) (Goal 37,000/ 8,382 remains)
WORKOUT MIX OF THE DAY– Get Mad At It (Clean Version ) – Stop automated music at bottom of browser and “Click Graphic below”
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 – 50:00 mins) → My Run Log Pretty tough workout today. The Heat Index was between 103° – 107°. The heat continues, but a bit more bearable than previous days. Specifics: Did Shredder HIIT movements as indicated below (20:00 mins) – I worked out at level 1 for this series doing 10 rounds – really got tough after the first 5 rounds. Feeling much stronger and finished with poise. Afterwards I moved on to a 30 mins run split between the Treadmill – Flat/Level 4-8 (15:00-7:30 pace)/12 and the Elliptical – Level 2 / 17° / 72-85 SPM. Motivational music – “Gospel to Levi”; again from yesterday. Scroll down and click the link to see the make up and listen. I will likely make a compilation and upload it here eventually. That’s it for today – 13 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 17
Protein Bar ✅
Chicken & Pasta ✅
Cottage Cheese & Pineapple ✅
-will update
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 UpsArm Raises: 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 3
Exercise 3
Exercise 3
Exercise 3
FREE
DAY 17
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.5
Total Calories: 1761
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 56.74 (54.20+ 2.54) miles (Goal 90/ 33.76 remains) Total Calories: 26,918 (25,151+ 1761) (Goal 37,000/ 10,082 remains)
WORKOUT MIX OF THE DAY– Gospel According to Levi (Click here)
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 3
Side-to-side Hop: 30sec/1/10
Overhead Punches: 30sec/1/10
Exercise 3
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 3
Butt Kicks: 20s/1/10
Knee Strikes: 20sec x1x10
FREE
Exercise 3
Exercise 3
CrossClimbers:20s/1/10
Exercise 3
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
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
Narrative: (Duration – 60:00 mins) → My Run Log Today was another scorcher. The Heat Index was between 102° – 106°. It was a bit hot, but not as bad as previous days. Specifics: Did Stepper HIIT movements as indicated below (30:00 mins) – I worked out at level 2 for this series doing 15 rounds – really didn’t have any problems, body feels good. Afterwards I moved on to a 30 mins run on the Elliptical – Level 2 / 17° / 72-85 SPM. Motivational music – “Gospel to Levi”; one of my top five artist and this is one of my favorite albums. Levi Kreis is one of the most talented singer I know and I find his music compelling. Really enjoyed working out to this. Scroll down and click the link to see the make up and listen. I will likely make a compilation and upload it here eventually. That’s it for today – 14 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 16
Protein Bar ✅
Shepherd’s Pie ✅
Fish, Grits & Baked Beans ✅
-will update
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 3
Side-to-side Hop: 30sec/1/10
Overhead Punches: 30sec/1/10
Exercise 3
FREE
DAY 16
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1877
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 54.20 (51.16+ 3.04) miles (Goal 90/ 35.80 remains) Total Calories: 25,151 (23,274+ 1877) (Goal 37,000/ 11,849 remains)
WORKOUT MIX OF THE DAY– Gospel According to Levi (Click here)
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
CrossClimbers:20s/1/10
Exercise 3
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
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
Narrative: (Duration – 60:00 mins) → My Run Log Today was another scorcher. The Heat Index was between 102° – 106°. Working out again today was a bear. Specifics: Did Flappy Bird HIIT movements as indicated below (30:00 mins) – I worked out at level I for this series doing 10 rounds – after round 5, the arm circles made my arms wobbly. Afterwards I moved on to a 30 mins run on the Elliptical – Level 1 / 17° / 79-85 SPM. The pace (7:40), but I was trying to hit 4 miles in the allotted time. I fell short by 0.14miles. Motivational music – “Workout Madness 3”; pretty middle of the road – but still cool, scroll down to check it out. That’s it for today – 15 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 15
Watermelon ✅
Pizza ✅
Pork Chop & Rice ✅
Cottage Cheese & Banana (yuck!) ✅
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 x1x10
FREE
Exercise 2
Side-to-side Single Leg Hop: 30sec/1/10
Raised Arm Circles: 30sec/1/10
Reverse Lunges: 20sec x1x10
FREE
Exercise 3
Half Jacks: 30sec/1/10
Speed Bag Punches: 30sec/1/10
Exercise 3
FREE
Exercise 3
Side-to-side Hop: 30sec/1/10
Overhead Punches: 30sec/1/10
Exercise 3
FREE
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.7
Total Calories: 1684
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 51.16 (47.30+ 3.86) miles (Goal 90/ 38.84 remains) Total Calories: 23,274 (21,590+ 1684) (Goal 37,000/ 13,726 remains)
WORKOUT MIX OF THE DAY– Workout Madness 3 (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!
Narrative: (Duration – 50:00 mins) → My Run Log Today was another scorcher. The Heat Index was between 109° – 113°. Working out again today was a bear. Specifics: Did Hopper HIIT movements as indicated below (20:00 mins) – I worked out at level I for this series doing 5 rounds. Afterwards I moved on to a 30 mins run on the Elliptical – Level 3 / 17° / 72-80 SPM. Motivational music – “Workout Madness 1 and 2”; I haven’t added them to the list below…will do later. That’s it for today – 16 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 14
Protein Bar/ Banana ✅
Frittata ✅
Watermelon ✅
-will update
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 x1x10
FREE
Exercise 2
Side-to-side Single Leg Hop: 30sec/1/10
Raised Arm Circles: 30sec/1/10
Reverse Lunges: 20sec x1x10
FREE
Exercise 3
Half Jacks: 30sec/1/10
Speed Bag Punches: 30sec/1/10
Exercise 3
FREE
Exercise 3
Side-to-side Hop: 30sec/1/10
Overhead Punches: 30sec/1/10
Exercise 3
FREE
DAY 14
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.3
Total Calories: 1579
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 47.30 (44.13+ 3.17) miles (Goal 90/ 42.70 remains) Total Calories: 21,590 (20,011+ 1579) (Goal 37,000/ 15,410 remains)
WORKOUT MIX OF THE DAY– Workout Madness 3 (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!
Narrative: (Duration – 58:20 mins) → My Run Log WoW! was it hot today or what? The friggin’ heat index was between 99° – 105°. Working out was a bear. Specifics: Did Burn Baby Burn HIIT movements as indicated below (28:20 mins). Afterwards I moved on to a 30 mins Level 3 run on the Elliptical – inclined at 15°. I worked out at level I for this series doing 5 rounds. Motivational music – “Workout Madness 3”; scroll down to check it out. It is well worth the listen to. That’s it for today – 17 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 13
Protein Bar ✅
AL’s Cheese Pizza ✅
Cottage Cheese & Pineapple
–
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 x1x10
FREE
Exercise 2
Side-to-side Single Leg Hop: 30sec/1/10
Raised Arm Circles: 30sec/1/10
Reverse Lunges: 20sec x1x10
FREE
Exercise 3
Half Jacks: 30sec/1/10
Speed Bag Punches: 30sec/1/10
Exercise 3
FREE
Exercise 3
Side-to-side Hop: 30sec/1/10
Overhead Punches: 30sec/1/10
Exercise 3
FREE
DAY 13
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.5
Total Calories: 2000
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 44.13 (40.71+ 3.42) miles (Goal 90/ 45.87 remains) Total Calories: 20,011 (18,011+ 2000) (Goal 37,000/ 16,989 remains)
WORKOUT MIX OF THE DAY– Workout Madness 3 (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!
