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 | Raised Arm Circles: 60sec/1/10 | Exercise 3 | FREE | |||
| 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 | ||
| 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 | |||||
| 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 | ||
| FREE | ||||||
| FREE | ||||||