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SUNDAY,    February 25th 2018
M+2 visiting since Friday. *big smile*

9h00 AM BUNS OF STEEL Group fitness with   Nathalie Archambault
Good cardio.

7h30 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
57 mins With Gabriel

BED AT 9h45 PM

MONDAY,   February 26th 2018

4h00 PM PRECOR 556i  
 45 mins Intense Intervals. / feeling better

4h50 STRETCHING ~ to good music
 20 mins.. OHHH I'm sooo stiff.

5h10 AM Essential Tremor WO
 Bicep curls : 3 x 20 DB 5s
Wrist flexion : 3 x 20 DB 5s

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
 50 mins.. individual workout / much better than last week.

BED AT 10h00 PM

TUESDAY,  February 27th 2018

8h10 PM BADMINTON   at ST-PIE / Play 'til 9h55
We're 7, but 4 guys just play together. Luc is there but Pleun probably had his basement flooded when the R.Noire dammed up.

BED AT 11h40

WEDNESDAY,   February 28th 2018

7h15 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til   9h50
No VB next week. bad evening for me.. get hit by the ball in the chest & another time in the face.. bad headache until I massage my neck.

BED AT 11h30 PM 

 Aches & pains I think I have a slight concussion from volleyball yesterday.

FRIDAY,    March 2nd 2018
Slept for 14 hours

3h05 HOME FITNESS  ~ Amélie Boot camp #1
 50 mins  difficult.

Amélie CrossFit Style
100 Squats DB8s
90 Crunches
80 Biceps DB 5s
80 Triceps   dips & DB5s
70 Jump rope
60 Squat Dev. Militaire DB5s
50 1 leg hamstring butt lift
50 1 leg hamstring butt lift
40 Russian twist DB8
30 Push-Ups feet
20 Squat - Rameur DB5s
10 Burpees
5 Jumping Jacks
~ 2 mins dance & rest
5 Jumping Jacks
etc up again

BED AT 9h30

M+C First time they come for afternoon & evening. I hope they'll come again.

SUNDAY,  March 4th 2018

9h00 AM BUNS OF STEEL Group fitness with   Nathalie Archambault   Audrey
Too short : 47 mins including stretching. but intense.

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — # 07 Stretching
57 mins With Gabriel / I would sooo like to do this more often.

BED AT 9h45 PM

TUESDAY, March 6th 2018

14h35 PM   P90X  ~ HOME FITNESS with Tony Horton — OFF PROGRAM   # 06 Kenpo X
I don't feel much like doing anything.

#06 Kenpo X
saunders stretch cycle warm-up doing some STEPS

1- Twist & Pivot — 25 each side
2- Twist & Pivot with Hook & Upper Cut — 25 each side
3- Jabs — 20 reps + 10 doubles each side
4- Jab / Cross — 25 each side
5- Jab / Cross / Hook — 25 each side
6- Jab / Cross / Hook / Uppercut — 25 each side

cardio break — 60 sec

7- Step Drag / High-Low Punch — 20 reps +10 doubles each side
8- Jab / cross Switch — 20 reps
9- Hook / Uppercut Switch — 20 reps
10- Knee Kick — 20 reps + 10 doubles each side
11- Ball Kick — 30 each side

cardio break — 60 sec

12- Side Kick — 30 reps each side
13- Back Kick — 25 reps
14- Three-Direction Kick — 72 reps
15- Side Lunge With High Sword / Low Hammer — 15 reps each side
16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side

cardio break — 60 sec

17- High Block — 30 reps
18- Inward Block —30 reps
19- Outward Block — 30 reps
20- Downward Block — 30 reps
21- Star Block — 16 reps

cardio break — 60 sec

22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side
23- Knee / Back Kick — 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side
25- Hook / uppercut / Low Side Kick — 10 reps each side
26- Elbow Series — 30 reps
27- Vertical Punches — 100 reps

cardio break — 60 sec

cool-down & stretch

BED AT 9h00 PM

WEDNESDAY,  March 7th 2018

4h00 PM PRECOR 954i  jogging
30 mins / 5 mins walk WU and 5 mins walk cool down

.

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with  Rémy Morrissette Marsan
 50 mins.. good circuit, I'll try to write  it down. / ouch I don't remember any of it! I'll ask Remy
 

2 rounds 30secs / 15secs rest 1 2 3
Mat / elastic lift & change hands DB12 pecs -pull apart Swimmer
Mat / Long jump Squats High knees
Steps Push-ups inch-worms Bunny hops

 

Bunny Hops Donkey Kicks

2 rounds 30secs / 15secs rest 1 2
Mat Arraché unilteral Pull-overs
Mat Surrender knee-knee-up-up Skaters jump
Steps 1/2 Front jump Déplacement / planche

AsManyRepsAsPossible 5 mins
10 jumping Jacks
10 déplacement latéral & squat
20 Mountain Climbers
20 High Knees

ABS block

BED AT 9h00 PM

FRIDAY,  March 9th 2018
Aches & Pains now it's not the flu, but a sniffles & sore throat cold

1h15 PM HOME FITNESS ~   Amélie Style #2 with some modifications
Do this one on Batchata music.. just right

WU- 4 mins dancing

Bloc 1           50 secs / 10 secs rest. REPEAT

Push-up au sol, 1 pas de côté, à nouveau push-up

Fente arrière / kick devant droite toucher petit orteil opposé

Fente arrière / kick devant fauche toucher petit orteil opposé

Mains au sol, bicyclette : alterner 10  lents 10  rapide

Squat triceps Kickback DB8s

Bloc 2              50 secs / 10 secs rest. REPEAT

Squat, développé militaire DB8s

Squat sumo / flexion des coudes avec flexion plantaire DB8s

Dead lift / rameur DB8s

Squat large  / lève le genou de côté, gauche

Squat large   / lève le genou de côté, droite

 Bloc 3              50 secs / 10 secs rest. REPEAT

Side kicks, gauche

Side kicks, droite

Squats  / élévation des bras sur le côté  DB5s
Squats sumo  avec  biceps DB8s & flex plantaire alterné

Jog

2h30 PM OFF PROGRAM P90X  ~ HOME FITNESS With Tony Horton  # 07 Stretch

#07 Stretch

1- Sun Salutations (Vinyasas) — 3 reps
2- Neck Stretch
3- Back up the car
4- Head Roll — 6 reps
5- Expand / Contract Back-Chest-Shoulder stretch
6- Topas Shoulder Stretch — 3 reps
7- Wrist-Forearm Flex Stretch — 20 sec
8- Dreya Forearm Stretch — 2 reps
9- Arm Circles — 40 sec
10- Shoulder-Triceps Combo Stretch
11- Ballistic Stretches
12- Standing Side Stretch
13- Roller
14- Plough
15- Steated Spinal Stretch — 5 breaths
16- Cat Stretch — 5 reps
17- Glute Stretch — 5 breaths

 18- Wide-Feet Forward Hamstring Stretch
19- Side Twist
20- Camel
21- Cat Stretch — 1 rep
22- Back Hero
23- Kenpo Quad Stretch
24- Bow — 30 sec
25- Low Squat 30 sec + 10 bonus sec
26- Frog — 60 sec
27- Seated Single-Leg Hamstring Stretch — 90 sec
28- Seated Two-Leg Hamstring Stretch — 45 sec
29- Ballistic Hamstring Stretch — 10 reps
30- Split-Leg Hamstring Stretch
31- Toe Flexor — 48 reps
32- Downward Dog With Claf Stretch — 20 reps
33- Upward Dog With Ankle Stretch — 60 sec
34- Child's Pose With Right And Left Side Stretch

 BED AT 10h30 PM

People should understand that before helping someone they have to listen. b

SATURDAY, March 17th 2018

8H15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.  . routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel.  today : Steps at 8"
 

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses  .
3 Power Squats
4

Dips 16" steps

5 Skaters  
6 Push-ups
7 Pneus rapides L/R   
8 Jump squats
9 Butt lifts    
10 Corners

 BED AT 10h30 PM

M+1 afternoon and pm. love taking care of C

TUESDAY, March 20th 2018
Aches & Pains :Absent from work.. don't feel well / Spring is here but it's still cold

 3h15 PM HOME FITNESS ~   Amélie Style #3 ~ 75 squats
It took all my will to start this, and didn't feel well doing it, but need it.  I had to take some short breaks and almost puked a couple of times :(
 

Amélie CrossFit Style

25

Squats DB12s

25

Sumo Squats DB12s

25

Jump Squats

60

Crunches

50

1 leg hamstring butt lift

50

1 leg hamstring butt lift

30

Russian twist DB 8

~20 secs

Plank

20

Squat - Rameur  DB12s

10

Burpees

10

Push-ups

10

Jumping jacks

2 mins

rest

10

Jumping jacks

10

Push-ups

10

Burpees

20

Squat - Rameur DB12s

~20 secs

Plank

30

Russian twist DB8

50

1 leg hamstring butt lift

50

1 leg hamstring butt lift

60

Crunches

25

Squats DB12s

25

Sumo Squats DB12s

25

Jump squats

 

BED AT 9h00 PM

WEDNESDAY,  March 21st 2018

7h10 PM VOLLEYBALL with Gabriel,  at ST-PIE / Play 'til   9h40
Good evening.

BED AT 11h30 PM 

THURSDAY,  March 22nd 2018
I feel good at work even if some are all pouts and complaints.

7h45 PM   P90X  ~ HOME FITNESS with Tony Horton — OFF PROGRAM   # 06 Kenpo X

#06 Kenpo X
saunders stretch cycle feels good

1- Twist & Pivot — 25 each side
2- Twist & Pivot with Hook & Upper Cut — 25 each side
3- Jabs — 20 reps + 10 doubles each side
4- Jab / Cross — 25 each side
5- Jab / Cross / Hook — 25 each side
6- Jab / Cross / Hook / Uppercut — 25 each side

cardio break — 60 sec

7- Step Drag / High-Low Punch — 20 reps +10 doubles each side
8- Jab / cross Switch — 20 reps
9- Hook / Uppercut Switch — 20 reps
10- Knee Kick — 20 reps + 10 doubles each side
11- Ball Kick — 30 each side

cardio break — 60 sec

12- Side Kick — 30 reps each side
13- Back Kick — 25 reps
14- Three-Direction Kick — 72 reps
15- Side Lunge With High Sword / Low Hammer — 15 reps each side
16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side

cardio break — 60 sec

17- High Block — 30 reps
18- Inward Block —30 reps
19- Outward Block — 30 reps
20- Downward Block — 30 reps
21- Star Block — 16 reps

cardio break — 60 sec

22- Front Shuffle with High Block / Low Punch — 15 reps + 10 doubles each side
23- Knee / Back Kick — 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side
25- Hook / uppercut / Low Side Kick — 10 reps each side
26- Elbow Series — 30 reps
27- Vertical Punches — 100 reps

cardio break — 60 sec

cool-down & stretch

BED AT 10h30 PM

FRIDAY, March 23rd 2018
Aches & Pains : lower back pain in the morning, and headache, which makes me eat too much :(


 2h35 PM HOME FITNESS ~   Amélie Style #4 ~ 45/15-30/10 Amélie did bonus between 45s and 30s but I need a little rest./ I change the numbering of the exercises to coincide with my Timer.
 

45 secs / 15 secs rest (short rest, then) again 30 secs / 10 secs rest

1

Squat, leave DB on floor, stand, squat, take DB and stand with biceps flexion

2

Arabesque with hip extension, left

3

Arabesque with hip extension, right

4

Elastic at feet, double side step and touch diagonal back

5

lunge, touch floor with hands and, extend leg, lift arms, left

6

lunge, touch floor with hands and, extend leg, lift arms, right

7

½ sit-up with DB over head, or not.

8

DB Russian twist with legs off the floor

9

Side plank with hip lift, left

10

Side plank with hip lift, right

11

Side lunge , touch floor with DB, stand with militairy press / alternate sides

12

Front Squat kick, alternate sides

13

Sumo Squats, lift heels each time, finish with 10 secs Sumo jump squats

14

Back lunge with DB biceps, alternate sides

15

on the back , hamstrings, left leg up

16

on the back, hamstrings, right leg up

17

on all 4s, leg lift to the side, 90°, left

18

on all 4s, leg lift to the side, 90°, right

19

45 secs : Double jumping-jack & Burpee // 30 secs : Burpees

20

45 secs : Triceps push-ups 2 up 2 down // 30 secs : 4 down, stay down 3 up 1

Break..then

P90X3 - AB-Ripper — some  isometrics
1.) Tin Man Windmill – 5 each side, 10 total
2.) Dolphin Hops- 3 hops in, 1 out, 15 total
3.) C-Y Reach – 5 each side, 10 total
4.) Sphinx Crunch Hold- 5 each side, 10 total
5.) 5 – Way Arbrinome
6.) Hip Drop Twist- 6 each side, DB optional
7.) Bridge Burners- 10 total, dumbbell optional
8.) Speed Bike- 100 reps ( 2 speeds, 10 each up to 100)

BED AT 10h00 PM

SATURDAY, March 24th 2018
 Gaby is at Enfant Soleil Volleyball tournament./ M+2 come in the evening

2h150 PM OFF Program P90X3 : Agility X  ~ 30 mins HOME FITNESS with Tony Horton
feels good. though I do modify some.. mostly PUs.

P90X3 #2a    Agility X
1.  Explode & Hold
2.  Y Lunges
3.  Joel Jump Squats
4.  Toe Tap Skater
5.  Near 7 Farrs
6.  Ring around the posey
7.  Scissor Kick Jumps
8.  8 Sprint 3
9.  Plyo V Lunge
10. High Step Shuffle
11. Gump Jump Push Ups
12. Tap That Line
13. Jump Knee Jump
14. Triangle Lunges
15. Squat Jump Lunge
16. 3.4 Run
17. Long Jump Sprint
18. Plyo Line Push Ups

BED AT 9h00 PM

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