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    Banner Picture CP my Piano Teacher.. Starting today!

MONDAY,  September 30th 2019
Piano lesson #1
+ Piano ~ 1h+

7h00 PM HOME FITNESS ~   Amélie Style #1  with some modifications
I have to take some breaks butI upped some of the weights so ok.

Amélie CrossFit Style
100 Squats DB10s
90 Crunches
80 Biceps DB8s 
80 Triceps   DB8s
70 Jump rope
60 Squat Dev. Militaire DB8s
50 1 leg hamstring butt lift
50 1 leg hamstring butt lift
40 Russian twist DB8
30 Push-Ups / 15 feet
20 Squat - Rameur DB8s
10 Burpees
5 Jumping Jacks
~ 2 mins dance moves & rest
5 Jumping Jacks
etc up again

 

 BED AT 10h30 PM

TUESDAY,  October 1st  2019
Piano ~ 1h+

10h00 AM St-Pie  MISE EN FORME POUR LES 50 ANS ET + ~   Amélie Martin

2h00 PM HOME FITNESS ~   Amélie Style #2 with some modifications

Bloc 1       ( I do 60/10s )   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 gauche toucher petit orteil opposé

Mains au sol, bicyclette : alterner 10  lents 10  rapide

Squat triceps Kickback DB8s

Bloc 2      ( I do 60/10s )   50 secs / 10 secs rest. REPEAT

Squat, développé militaire DB10s

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      ( I do 60/10s )   50 secs / 10 secs rest. REPEAT

Squat, Side kicks, gauche

Squat, Side kicks, droite

Squats  / élévation des bras sur le côté  DB8s
Squats large avec  biceps  Bench press on steps DB10s

Jog Footloose

 BED AT 9h00 PM

WEDNESDAY,    October 2nd 2019
Piano ~ 1h+

4h20 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
At the gym, without DVD, just the list on my water bottle. Goes better than last week..

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle — 25 front / 25 back
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise   I do A-Z
7- Pulse-up
8- Roll-Up/V-Up Combo  18 + 7  ¾ V-UPs today
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch


4h40 AM PRECOR  576i
30 mins resistance 6-10  just to move a little before CM

5h35 CARDIO MILITAIRE~  GROUP FITNESS with  Rémy Morrissette Marsan
 55 mins good. there are some exercises that I find surprisingly easy.. I'm on the right track

BED AT 9h00 PM 

THURSDAY,   October 3rd 2019
Piano ~ 1h+

READING héhé.. 2 moves I haven't been doing because they felt bad for my shoulders! :)

on FB from Ira Winkler P90X

There has been some rethinking of some moves in P90X. Specifically, 2 moves are now "discouraged". "Pour Flys" and "Scarecrows"

 

3h45 PM HOMEFITNESS - STEPS WORKOUT ~  STEP-UPS ONLY,
Xoom  as timer with SPARTACUS APP.  .    have music from ceiling speakers, Watching TV, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel. Steps at 16" 3 x 10 x 1 min / 10 secs rest with 23 lbs  pacsac,  up and down with same foot / alternate each minute

7h30 PM HOME FITNESS   with Tony Horton —  Ab Ripper 3

P90X3 - AB-Ripper — some  isometrics
1.) Tin Man Windmill – 5 each side, 10 total
2.) Dolphin Hops- 3 hops in, hold, 1 out, 15 total
3.) C-Y Reach – 5 each side, hold each time  10 total
4.) Sphinx Crunch hold- 5 each side, 10 total
5.) Arbrinome hold each time 5 each side
6.) Hip Drop Twist- 6 each side, DB3
7.) Bridge Burners- banana, boat & twists10 total, DB3
8.) Speed Bike- 100 reps ( 2 speeds, 10 each up to 100)

BED AT 9h00 PM

FRIDAY, October 4th 2019
 Diet : 136 lbs
Piano ~ 1h+

2h30 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 02 Plyometrics
 Better than I thought it would be.

#02 Plyometrics
warm up & stretch

1- Jump Squat — 30 sec
2- Run-stance Squat — 30 sec
3- Airborne Heisman — 30 sec
4- Swing Kick — 60 sec

repeat 1-2-3-4

water break — 30 sec

5- Squat Reach Jump — 30 sec
6- Run-Stance Squat Switch Pick-Up — 30 sec
7- Double airborne Heisman — 30 sec
8- Circle Run — 30 sec each direction

repeat 5-6-7-8

water break — 30 sec

9- Jump Knee Tuck — 30 sec
10- Mary Katherine Lunges — 30 sec
11- Leapfrog Squat — 30 sec
12- Twist Combo — 60 sec

repeat 9-10-11-12

water break — 30 sec

13- Rock Star Hop — 15 sec each side
14- Gap Jump — 30 sec
15- Squat Jack — 30 sec
16- Military March — 60 sec

repeat 13-14-15-16

water break — 30 sec

17- Run Squat 180 Jump Switch — 30 sec
18- Lateral Leapfrog Squat — 30 sec
19- Monster Truck Tire — 30 sec
20- Hot Foot — 30 sec each foot

repeat 17-18-19-20

water break — 30 sec

21- Pitch & Catch — 30 sec each side
22- Jump Shot — 30 sec each side
23- Football Hero — 60 sec

cool down & stretch

BED AT 9h00 PM

SATURDAY,    October 5th 2019
Piano ~ 1h+
PLANNING : Write on my old Fencing club's FB page that I'll go see them because I started fencing on November 28th 1969

8h47 AM PRECOR  100i
30 mins 60/120 secs intervals   Alternating between climbing and running

9h17 AM PRECOR  576i
30 mins Cross-Country, I couldn't have continued the intervals  I was doing the first 30 mins.

BED AT 9h00 PM

SUNDAY,  October 6th 2019
Piano ~ 1h+

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel

#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 10h00  PM

MONDAY,   October 7th  2019
Piano lesson
+ Piano ~ 1h

DB bench press 2x20 DB20s / 2x8 DB25s

PM Dentist appointment

 BED AT 10h30 PM

TUESDAY,   October 8th 2019
Piano ~ 1h

10h00 AM St-Pie  MISE EN FORME POUR LES 50 ANS ET + ~   Amélie Martin

2h00 PM HOME FITNESS ~   Amélie Style #2 with some modifications

Bloc 1       ( I do 60/10s )   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 gauche toucher petit orteil opposé

Mains au sol, bicyclette : alterner 10  lents 10  rapide

Squat triceps Kickback DB8s

Bloc 2      ( I do 60/10s )   50 secs / 10 secs rest. REPEAT

Squat, développé militaire DB10s

Squat sumo / flexion des coudes avec flexion plantaire DB10s

Dead lift / rameur DB10s

Squat large  / lève le genou de côté, gauche

Squat large   / lève le genou de côté, droite

 Bloc 3      ( I do 60/10s )   50 secs / 10 secs rest. REPEAT

Squat, Side kicks, gauche

Squat, Side kicks, droite

Squats  / élévation des bras sur le côté  DB8s
Squats large avec  biceps  DB10s

Jog

 BED AT 9h00 PM

WEDNESDAY,    October 9th 2019
AM Dentist appointment / PM Doctors appointment
feel good comment  "on a le goût de jaser avec vous"
Piano ~ 1h+

2h00 PM St-Hy  WALKING ~  45 mins

7h30 PM HOMEFITNESS - GLUTES GALORE
Xoom  as timer with SPARTACUS APP.  .Watch (listen) to TV ,  have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel.

WEB GLUTES WO :  
1 min each side /10 secs rests
Do the whole thing 3 times
1 Single-leg, cross-legged glute bridge L/R
2 Side Hydrants with leg extension  L/R
3 Rainbows  L/R
4 Curtsy lunge & side kick  L/R
5 1 heel lifted sumo squats  L/R
6 Bear plank bent knee lifts  L/R
7 Single-leg Deadlift , knee lift  L/R
8 Squat to 2 calf raise  Sumo / Wide
9 Squat to sumo stay low  L/R

BED AT 9h00 PM 

THURSDAY, October 10th 2019
 Piano ~ 1h
7h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
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. Steps at 8" .with Gaby

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

 Power Squats

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

THEN  ABS ONLY I do 10  1 min each with 15 secs rests

HEALTH & STUFF : try Rivotril to see my reaction to it .. will be only as necessary // Effexor 225 mg going good.

BED AT  9h30 PM 

FRIDAY, October 11th 2019
 Piano ~ 1h

1h00 PM St-Pie  WALKING near home ~  30 m

7h30 PM Off-Program  P90X  ~ HOME FITNESS with Tony Horton —   # 01 Chest & Back
All pulling exercises with black band / some push exercises on knees.

#01 Chest & Back
warm up & stretch

1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up

mini stretch — 2 minutes

5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants

mini stretch — 2 minutes

9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly

repeat but switch order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 1 0 - 9 - 12 - 11

cool-down & stretch

DIET   134 lbs

BED AT 9h30 PM 

SATURDAY,    October 12th 2019
Piano ~ 1h+

9h17 AM PRECOR  576i
60 mins 15/90 sub max interval and steady state at the end

BED AT 9h00 PM

SUNDAY,  October 13th 2019
Piano ~ 1h+

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel It's getting better

#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

8h00 PM HOMEFITNESS - GLUTES GALORE
Xoom  as timer with SPARTACUS APP.  .Watch (listen) to TV ,  have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel.

WEB GLUTES WO :  
1 min each side /10 secs rests
Do the whole thing 3 times
1 Single-leg, cross-legged glute bridge L/R
2 Side Hydrants with leg extension  L/R
3 Rainbows  L/R
4 Curtsy lunge & side kick  L/R
5 1 heel lifted sumo squats  L/R
6 Bear plank bent knee lifts  L/R
7 Single-leg Deadlift , knee lift  L/R
8 Squat to 2 calf raise  Sumo / Wide
9 Squat to sumo stay low  L/R

BED AT 10h00  PM

MONDAY,  October 14th 2019
Piano lesson
+ Piano ~ 1h+

7h00 PM HOME FITNESS ~   Amélie Style #14  with some modifications
no weights this time. Amazon Prime music

each pair is done 20-5 / 15-10 / 10-15 / 5-20 times

1

Sumo squats  

Jump sumo squats

2

Static lunge  L/R

step back lunge   L/R

3

Squat - side leg lift    L/R

static squat leg lifts    L/R

4

Squat - triceps   L/R

dips   L/R

5

Jumping Jacks

Burpees

6

1 leg hamstrings   L/R

butt lift

7

Squats  

Jump squats side to side

8

Russian twists

flexion latéral du tronc  

9

Front lunge    L/R

Front knees   L/R

10

Crunches

 leg lifts

BED AT 10h30 PM

TUESDAY,   October 15th 2019
Piano ~ 1h+

10h00 AM St-Pie  MISE EN FORME POUR LES 50 ANS ET + ~   Amélie Martin

2h00 PM St-Pie  WALKING near home ~  5 km  / 45 m

 

 BED AT 9h00 PM

WEDNESDAY,    October 16th 2019
Piano ~ 1h+

4h00 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
At the gym, without DVD, just the list on my water bottle. Goes better than last week..

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle — 25 front / 25 back
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise 
7- Pulse-up  I do A-Z
8- Roll-Up/V-Up Combo  15 + 10  ¾ V-UPs today
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch


4h30 AM PRECOR  576i
30 mins just to move a little before CM

5h35 CARDIO MILITAIRE~  GROUP FITNESS with  Rémy Morrissette Marsan
 55 mins circuit / I do well

BED AT 9h00 PM 

THURSDAY,  October 17th 2019
Piano ~ 1h00+

2h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms
Already more than a month since I've done this one! / modified some to do more of what I need to do.

#03 Shoulders & Arms
warm up & stretch

1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback

repeat 1 - 2 - 3
rest 30 secs

4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip

repeat 4 - 5 - 6
 rest 30 secs

7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack  Bench Presses

repeat 7 - 8 - 9
 rest 30 secs

10- Seated Two-Angle Shoulder Fly — 16 reps
11- Crouching Cohen Curl
12- Lying-Down Triceps Extension

repeat 10 - 11 - 12
 rest 30 secs

Bonus round

13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise  Bench Presses

repeat 13 - 14 - 15

Ballistic Stretches

BED AT 9h00 PM

FRIDAY, October 18th 2019

4h00 PM  P90X  off-program  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
 

#06 Kenpo X
saunders stretch cycle warm-up

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 — 24 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 8h30 PM

SATURDAY,    October 19th 2019
M+3 / talk alot about piano/music with M
Piano ~ 1h+

9h17 AM PRECOR  576i
60 mins 15/90 sub max interval and steady state at the end

BED AT 9h00 PM

SUNDAY,  October 20th 2019
M+3 / Granby zoo and supper at our place.
Piano ~ 1h+

2h15 PM BALLROOM DANCE PRACTICE  at home
1h15 mins  Chacha just counting, with our videos on the TV.

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel It's getting better

#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 10h00  PM

MONDAY, October 21st 2019
Election day Canada

Piano lesson
+ Piano ~ 1h+

7h00 PM   P90X  ~ HOME FITNESS with Tony Horton —   #09 Chest, Shoulders & Triceps

#09 Chest, Shoulders & Triceps
warm up & stretch

1- Slow-Motion 3-in-1 Push-Up — 12 reps
2- In & Out Shoulder Fly — 16 reps
3- Chair Dip — 30 sec
4- Plange Push-Up
5- Pike Press
6- Side Tri-Rise
7- Floor Fly
8- Scarecrow
9- Overhead Triceps Extension
10- Two-Twitch Speed Push-Up
11- Y-Press
12- Lying Triceps Extension

ballistic stretch

13- Side-To-Side Push-Up
14- Pour Fly
15- Side-Leaning Triceps Extension
16- One-Arm Push-up
17- Weighted Circle — 40 reps
18- Throw The Bomb
19- Clap or Plyo Push-Up
20- Slow-Mo Throw
21- Front-To-Back Triceps Extension
22- One-Arm Balance Push-Up
23- Fly-Row-Press
24- Dumbell Cross-Body Blows

cool-down & stretch

BED AT 10h00  PM

TUESDAY,   October 22nd 2019
Piano ~ 1h+

10h00 AM St-Pie  MISE EN FORME POUR LES 50 ANS ET + ~   Amélie Martin
Different class.. pilates/yoga/essentrics/stretching mix

7h00 PM HOMEFITNESS - GLUTES GALORE
Xoom  as timer with SPARTACUS APP.  .Watch (listen) to TV ,  have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel. With 2,5 lbs ankle weights.

WEB GLUTES WO :  
1 min each side /10 secs rests
Do the whole thing 3 times
1 Single-leg, cross-legged glute bridge L/R
2 Side Hydrants with leg extension  L/R
3 Rainbows  L/R
4 Curtsy lunge & side kick  L/R
5 1 heel lifted sumo squats  L/R
6 Bear plank bent knee lifts  L/R
7 Single-leg Deadlift , knee lift  L/R
8 Squat to 2 calf raise  Sumo / Wide
9 Squat to sumo stay low  L/R

 BED AT 9h00 PM

WEDNESDAY,    October 23rd 2019
Piano ~ 1h+

4h00 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
At the gym, without DVD, just the list on my water bottle. Goes better than last week..

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle — 25 front / 25 back
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise 
7- Pulse-up  I do A-Z
8- Roll-Up/V-Up Combo  10-10-5  ¾ V-UPs today
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch


4h30 AM PRECOR  Treadmill
 30 mins mostly quick walking with 3 times 3 mins jogging

5h35 CARDIO MILITAIRE~  GROUP FITNESS with  Rémy Morrissette Marsan
 55 mins just perfect for me  

BED AT 9h00 PM 

THURSDAY,   October 24th 2019
Piano ~ 1h+

2h15 PM INSANITY  : Pure Cardio ~ HOME FITNESS with Shaun-T
I've been telling people at the gym who ask me to go do "Adrénaline" that Insanity is probably quite the same and I can do it at home. Might as well do it.
 

Insanity  ~ Pure Cardio: Nonstop, extreme cardio workout. (40 minutes)
  warm up 3:30 mins
  - Jog
  - Jumping jacks
  - Heisman
  - 123
  - butt kicks
  - high knees
  - mummy kicks
repeat   faster 3:30 mins
repeat   at maximum intensity 3:30 mins
20 secs ** break

stretch 5:50 mins
30 secs ** break

main course 1 min each
  - suicide drills (touch floor, 3 steps to the right, touch floor 3 steps to the left)
  - switch kicks (jumping alternating front kicks)
  - wide football sprints
  - stance jacks (jumping jack but touch floor when legs are apart
  - pedal and lunge (sprints then 2 plyo lunges)
  - 8 hooks then 4 very high jump rope jumps
  - power jacks (like a plyo jack)
  - 8 push-ups then 8 runs then jump up
  - frog jump (jump forward then backwards)
  - power knees (one leg stays on floor and bring other knee up to touch hands
  - moutain climbers (job in place as hands alternate up and down)
  - ski jumps
  - scissor runs (alternate feet forward)
  - suicide jumps (burpees) 
  - push up jacks (legs go wide when you go down, come together as you rise)
60 secs ** break

cool down 5:30 mins

 

2h45 PM INSANITY  : Cardio Abs ~ HOME FITNESS with Shaun-T
 I do it  LOW impact and soft cardio

Insanity  ~ Cardio Abs:
 Explosive intervals of cardio and core moves for rock-hard abs. (20 minutes)
30 secs - jog
30 secs - high knees - arms up
30 secs - high knees with core twist
30 secs - jump rope
30 secs - tuck jumps
30 secs   ** break
30 secs - wide tuck jumps
30 secs   ** break
30 secs - C-sit position- upper body twist
30 secs - C-sit position- upper body twist / with knee lift
30 secs - A-Frame Ab twist
30 secs - A-Frame Ab twist / with knee lift
30 secs - hold center
30 secs   ** break
30 secs - single leg raises ( in - out - lift - down) left
30 secs - single leg raises - right
30 secs   ** break
30 secs - both legs raises ( in - out - lift - down)
30 secs   **break
30 secs - high plank position slow - alternate knees
30 secs - high plank position faster with hop - alternate knees
15 secs   **break
30 secs - low plank - alternate knees
30 secs - child's pose
60 secs - pulse tucks low and high

BED AT 10h30 PM

FRIDAY, October 25th 2019
 Piano ~ 1h
7h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
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. Steps at 8" .with Gaby

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

 Power Squats

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

DIET 132 lbs
M comes after supper to work

BED AT  10h00 PM 

SATURDAY,    October 26th 2019
 M /  talk alot about piano/music
Piano ~ 1h+

9h07 AM PRECOR  576i
60 minutes 15/90 and 180/180 soft intervals

2h00 PM St-Pie  WALKING near home ~ 30 mins with M

BED AT 9h00 PM

SUNDAY,  October 27th 2019
M+1
Piano ~ 1h+

2h15 PM BALLROOM DANCE PRACTICE  at home
45 mins  Triple Swing just counting, with our videos on the TV.

7h15 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel

#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 9h00  PM

MONDAY,    October 28th 2019
Piano lesson
+Piano ~ 1h+

5h35 CARDIO MILITAIRE~  GROUP FITNESS with  Ioana Alexandra Ene
 55 mins very cardio

BED AT 9h00 PM 

TUESDAY,   October 29th 2019
Piano ~ 1h+

10h00 AM St-Pie  MISE EN FORME POUR LES 50 ANS ET + ~   Amélie Martin
no class next week

 BED AT 9h00 PM

WEDNESDAY,   October 30th 2019
Piano ~ 1h+

7h00 PM HOMEFITNESS - GLUTES GALORE
Xoom  as timer with SPARTACUS APP.  .Watch (listen) to TV ,  have music from ceiling speakers, have ceiling fan,  and  floor fan. Add to that water, a headband, a towel.

WEB GLUTES WO :  
1 min each side /10 secs rests
Do the whole thing 3 times
1 Single-leg, cross-legged glute bridge L/R
2 Side Hydrants with leg extension  L/R
3 Rainbows  L/R
4 Curtsy lunge & side kick  L/R
5 1 heel lifted sumo squats  L/R
6 Bear plank bent knee lifts  L/R
7 Single-leg Deadlift , knee lift  L/R
8 Squat to 2 calf raise  Sumo / Wide
9 Squat to sumo stay low  L/R

 BED AT 9h00 PM

THURSDAY,  October 31st 2019
Piano ~ 1h00+

3h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms
NOTE : If you chew gum while doing Lying-Down Triceps Extensions, you might just bite your lower lip quite badly.

#03 Shoulders & Arms
warm up & stretch

1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback

repeat 1 - 2 - 3
rest 30 secs

4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip

repeat 4 - 5 - 6
 rest 30 secs

7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack  DB Bench Presses

repeat 7 - 8 - 9
 rest 30 secs

10- Seated Two-Angle Shoulder Fly — 16 reps
11- Crouching Cohen Curl
12- Lying-Down Triceps Extension

repeat 10 - 11 - 12
 rest 30 secs

Bonus round

13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise  DB Bench Presses

repeat 13 - 14 - 15

Ballistic Stretches

BED AT 9h00 PM

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