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 | Raised Arm Circles: 60sec/1/10 | Exercise 3 | FREE | |||
| 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 | ||
| Side-to-side Single Leg Hop: 30sec/1/10 | Raised Arm Circles: 30sec/1/10 | Reverse Lunges: 20sec x1x15 | FREE | |||
| Half Jacks: 30sec/1/10 | Speed Bag Punches: 30sec/1/10 | FREE | ||||
| Side-to-side Hop: 30sec/1/10 | Overhead Punches: 30sec/1/10 | 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 | Butt Kicks: 20s/1/10 | Knee Strikes: 20sec x1x10 | FREE | |||
| Cross Climbers:20s/1/10 | 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 | ||
| Jumping Lunges: 20sec x 1 x 10 | 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 | ||
| Squats: 60sec x 3 | FREE | |||||
| High Knees: 60sec x 3 | FREE | |||||
| Sprint Lunges: 60sec x 3 | FREE | |||||
| FREE | ||||||