Narrative: (Duration – 71:00 mins) → My Run Log
1440 Jumping Jacks in a workout – that was what it took to get to the other side of the workout day. I swear I was back out on the grinder and could hear the Drill Instruction shouting – “The next exercise will be Jumping Jacks. Jumping Jack is a 4-count exercise, I’ll count the cadence, you’ll count the repetition – READY?!! Oh yeah, I was back there y’all for a minute. Specifics: Did Jacks HIIT movements as indicated below (41:00 mins) – I worked out at level 1 for this series doing 10 rounds. Afterwards I moved on to 30 mins on the Elliptical – 18° incline/80-85 RPM/Resistance-3. Motivational music – “Hustle Hard (RockMyRun)” – Tested this out today and had to switch it off after awhile due to too much profanity. I don’t mind profanity generally but too much kills the vibe. You can scroll down to check it out. That’s it for today – 4 more days to go. Good livin’…lean forward and keep movin‘.
| MEAL PLAN | ||||||
| 1 | 2 | 3 | 4 | |||
| DAY 26 | French Toast ✅ | Protein Bar ✅ | Shrimp & Chicken Gumbo-ish ✅ | Jello ✅ | ||
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
| D25 – 1&1 Workout ✅ | D26 – Jacks ✅ | D27 – Power Burn | D28 – Another Hot Landing | FREE | ||
| Fly Steps: 60sec/1/3 | Jacks: 120sec/1/10 | Push-ups: 4 x 2 x 10 | Squats: 20sec x1x15 | FREE | ||
| Toe Tap Hops: 60sec/1/3 | Exercise 2 | Punches: 40sec x 6 x 10 | Jumping Squats: 20sec x1x15 | FREE | ||
| Lunge Step Up: 60sec/1/3 | FREE | |||||
| High Knees: 60sec/1/3 | FREE | |||||
DAY 26
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 2219
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 88.19 (84.76 + 3.43) miles (Goal 90 / 1.81 remains)
Total Calories: 44,860 (42,641 + 2219) (Goal 37,000/ +7,860 )
WORKOUT MIX OF THE DAY–
Hustle Hard (Click Graphic below to see listing and listen)
| 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 | FREE | |||||
| Skier Half Jacks: 30sec/1/10 | FREE | |||||
| 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 | Raised Arm Circles: 60sec/1/10 | FREE | ||||
| 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 | ||
| 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 | ||||||