Narrative: (Duration – 49:00 mins) → My Run Log Quick and painful leg scorcher today. Good way to end the week. Specifics: Did Another Hot Landing HIIT movements as indicated below (19:00 mins) – considered working out at level 2, but got to 5 rounds and realize that 10 reps were probably gonna do me in. I remained at level 1 for this series doing 10 rounds. Afterwards, I moved to 30 mins on the Treadmill – 4-12° incline/4.50-MPH. Motivational music – Still trying to work this out, listened to some Keyshia Cole and Justin Timberlake to pass the time. Will have to get this worked out by Monday, so that I can finish this phase strong. That’s it for today – only 2 more days to go, but tomorrow is a day-off. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 28
Ham Sandwich ✅
Cottage Cheese & Pineapple ✅
Gumbo ✅
Icecream ✅
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
Exercise 3
Exercise 3
Exercise 3
FREE
High Knees: 60sec/1/3
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 28
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.5
Total Calories: 1616
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 94.37 (91.94+ 2.43) miles (Goal 90/ + 4.37 over) Total Calories: 49,125 (47,509+ 1616) (Goal 37,000/ +12,125)
WORKOUT MIX OF THE DAY– Super Twerk (RockMyRun) – 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!
