|
WEDNESDAY, January
1st 2020
Gaby and I helping Manou prepare to move.
BED AT 9h30 PM at where M
is moving from. |
THURSDAY, January
2nd 2020
With
Gaby, A, D, V, M+2 helping M move. then pizza and Star wars (-A)
BED AT 11h30 PM
|
FRIDAY, January
3rd 2020
Piano
~ 1h+
4h00 PM
STEPS
60 mins
of 14" step-up.40 at 96 bpm alternating each minute, watching TV
BED AT 9h30 PM
|
SATURDAY,
January
4th 2020
Piano
~ 1h+
4h00
PM
Off-
Program P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
Feeling great :)
|
P90X3
#5a
MMX |
|
30 secs rest between rounds. |
|
Round One **Change
Lead at 30 seconds |
|
1. High and Low Jab/Cross |
|
2. Hook/Uppercut/Front Knee |
|
3. Triple Jab/ Cross/ Back Knee |
|
4. Hook Elbow/Down Elbow |
|
Round Two **Change
Lead at 30 seconds |
|
1. Jab/Over The top Elbow/ Crescent Kick |
|
2. Superman Punch/4-Punch Scramble/Sprawl |
|
3. Lead Uppercut/Hook Elbow/ Snap Kick |
|
4. Sprawl/Power Knees/ Hook and Upper Elbow |
|
Round Three **Change
Lead at 30 seconds |
|
1. Upper Back elbow/Hook Elbow/ Back Kick |
|
2. Jab/Cross/sprawl/Hook/ Uppercut/Sprawl |
|
3. Push Kick/ Snap Kick |
|
4. Hook/Uppercut/Hook/ Uppercut/Sprawl |
|
Round Four **Change
Lead at 30 seconds |
|
1. Frt Leg Check/Frt Snap Kick/ Superman Punch |
|
2. Jab/Cross/Sprawl/Scramble |
|
3.Jab/Cross/Hook Elbow/ Over the Top Elbow |
|
4. Gladiator/Sprawl/Jab/Cross/Hook/Uppercut |
|
5, Burnout Punch and Sprawl |
|
7 h00 PM HOMEFITNESS -
GLUTES GALORE & ABS BY ME
Cell as timer with SPARTACUS APP.
Watching TV with Gaby,. Add to that water and a headband,
WEB GLUTES WO :
1 min each side /15 secs rests
Do the whole thing
THREE times
(48 mins + rests) |
|
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 |
Single-leg lift back ,
L/R |
|
7 |
Squat to 2 calf raise , Sumo / Wide |
|
8 |
Squat to sumo stay low
L/R |
BED AT 10h30 PM
r |
SATURDAY,
January
5th 2020
Piano
~ 1h+
9h00
AM
PRECOR 576i
45 minutes
some intervals
Alternating
Push-ups
25-25-25-25.
PLANNED but NO
ABS
25-25-25-25
PLANNED but NO
M+1 in pm
BED AT 10h00 PM ACHHHHOUUUMM
de nouveau! |
TUESDAY, January
7th 2020
First Piano
Lesson of the year ( #13 total )
Piano
~ 1h+
ACHES & PAINS. Major coughing and runny nose
10h08
ZUMBA
~
GROUP FITNESS
with
Maryse
Trahan
52+
mins
I'm doing
this class as a feel good class and not as a cardio class..
Alternating
Push-ups
25-25-25-25
ABS
25-25-25-25
BED AT 9h30 PM
|
FRIDAY, January
10th 2020
Piano
~
nap 1h30
8h00 PM
STEPS
60 mins
of 8" step-up. watching TV
BED AT 10h30 PM
|
SATURDAY, January
11th 2020
Piano
~ 30mins in the morning..
nap 1h30, don't need it as much as
yesterday, but does good
7h00 PM
STEPS
60 mins
of 12" step-up/down., watching TV
BED AT 10h30 PM
|
TUESDAY, January
14th 2020
Piano
~ 1h+
ACHES & PAINS. Still runny nose
10h08
ZUMBA
~
GROUP FITNESS
with
Maryse
Trahan
52+
mins my cardio is getting good./ J-Y B
tells me that I look 20 years younger when I'm dancing. :)
Alternating
Push-ups
25-25-25-25
ABS
25-25-25-25
planned but no..
9h00 PM
STEPS
60 mins
of 14" step-up/down., watching TV
BED AT 9h30 PM
|
|
WEDNESDAY, January
15th 2020
Piano
~ 1h+
4h00
PM P90X
off-program
~
HOME FITNESS
with Tony Horton
# 06 Kenpo X
with Gaby
|
#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 9h30 PM
|
FRIDAY, January
17th 2020
Piano
~ 1h+
7h00 PM
STEPS
60 mins
of 14" step-up/down. & step-ups, watching TV
BED AT 9h90 PM
|
SATURDAY, January
18th 2020
Piano
~ 1h+
7h00 PM
STEPS
20 mins
of 16" step-up/down. watching TV ( Gaby says I did 40 mins but I
don't think so)
Alternating
Push-ups
25-25-25-25
ABS
25-25-25-25
+STEPS
20 mins
of 16" step-up/down. watching TV
BED AT 9h90 PM
|
|
SUNDAY,
January
19th 2020
Piano
~
1h-
9h05
AM
FIGHT
~
GROUP FITNESS
with
Nathalie
Archambault & Samuel? Mιrineau
BED AT 9h30 PM
|
|
MONDAY,
January
20th 2020
Piano
~
1h-
4h30
PM
FIGHT
~
GROUP FITNESS
with
Samuel Mιrineau
5h35
CARDIO MILITAIRE~
GROUP FITNESS
with
Ioana
Alexandra Ene
55mins.. Lots of AMRAPs..
So I can do the WO at my speed and preference..
BED AT 9h30 PM
|
TUESDAY, January
21st 2020
Piano Lesson
+Piano
~ 1h+
10h08
ZUMBA
~
GROUP FITNESS
with
Maryse
Trahan
52+
mins
I'm feeling good
BED AT 9h30 PM
|
2nd Pneumococus Vaccine
THURSDAY, January
23rd 2020
Piano
~ 1h+
ACHES & PAINS.. left shoulder still hurts because of yesterday's
vaccine
1h30 PM
STEPS
60 mins
of 14" step-up/down watching TV
BED AT 10h00 PM
|
FRIDAY,
January
24th 2020
Piano
~ 1h+
ACHES & PAINS.. left shoulder still a little sore from vaccin and
my arm is swollen at the lower side of my biceps.. wierd
Alternating ( at gym)
Push-ups
25-25-25-25.
ABS
25-25-25-25
Stretching
4
times
10h00
AM
PRECOR 576i
60 minutes
180/180 & 60/120 intervals
DIET 127 lbs
BED AT 10h00 PM |
birthday.. cards from R & D & C.. sofa.. blanket..
cake
SUNDAY, January
26th 2020
Piano
~ 1h+
4h30 PM
STEPS
60 mins
of 14" step-up/down watching TV
= 15 mins in my "office". My wooden "stool"
isn't as steady as my fitness steps, but ok / 15 mins as usual /
15 mins with 16 lbs vest ( next time I'll use my backpack )
7h00 PM P90X
~ HOME
FITNESS
with Tony Horton
OFF-Program
# 07 Stretching
|
#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,
January
27th 2020
Happy Birthday R!
Piano
~
1h-
4h30
PM
FIGHT
~
GROUP FITNESS
with
Samuel Mιrineau
55mins.. He really has great
technique
5h35
CARDIO MILITAIRE~
GROUP FITNESS
with
Ioana
Alexandra Ene
55mins.. Lots of AMRAPs..
So I can do the WO at my speed and preference..
BED AT 9h30 PM
|
TUESDAY, January
28th 2020
Piano Lesson
+Piano
~ 1h-
10h08
ZUMBA
~
GROUP FITNESS
with
Maryse
Trahan
52+
mins
I'm feeling tired
but fit.
BED AT 9h30 PM
|
WEDNESDAY, January
29th 2020
Piano
~ 1h+
2h30 PM
STEPS
60 mins
of 14" step-up/down watching TV
BED AT 10h00 PM
|
THURSDAY, January
30th 2020
Piano
~ 1h+
4h30 PM
STEPS
60 mins steps
watching TV /
New
program 4 exercises 1 min each 15
times.
1. 8" steps easy L
2. 8" steps easy R.
3. 18" step up-down L
4. 18" step up-down R
BED AT 10h00 PM
|
|
FRIDAY,
January
31st 2020
Piano
~
1h
5h00
PM
FIGHT
~
GROUP FITNESS
with
Nathalie
Archambault
55 mins..
for Nathalie's certification video.
BED AT 9h30 PM
|
SUNDAY,
February
2nd 2020 That is 02-02-2020 or
2020-02-02 !
Piano
~ 1h+
ACHES & PAINS..
left lower arm and left quads but the ache goes away by the end of the workouts.
9h30
AM
PLATEAU
JUST STARTING AGAIN
#C1 & C2 below
Alternating
Crunch avant avec pulley/corde
3 x 10 ΰ 90lbs
Extension dos
3 x 10 ΰ 30lbs
9h30
AM
PRECOR 576i
45 minutes
180/180 intervals
Alternating ( at gym)
Push-ups
25-25-25-25.
ABS
25-25-25-25
Stretching
4
times
BED AT 10h00 PM |
|
MONDAY,
February
3rd 2020
Piano
~
1h+
4h30
PM
FIGHT
~
GROUP FITNESS
with
Samuel Mιrineau
55mins..
I'm all mixed
up sometimes
5h35
CARDIO MILITAIRE~
GROUP FITNESS
with
Ioana
Alexandra Ene
55mins..
I do upper body
DB exercises during 7 mins of wall sit.. / the program is changing next week.
good.
BED AT 9h30 PM
|
TUESDAY, February
4th 2020
Piano Lesson
+Piano
~ 1h
9h40
AM
PLATEAU
Extension dos 3 x 10 ΰ 45lbs
actually I did 12 in my 3rd set just to see if I'm really OK doing
sets with 45 lbs. was OK.
10h08
ZUMBA
~
GROUP FITNESS
with
Maryse
Trahan
52+
mins
I'm feeling tired
but fit.
BED AT 9h30 PM
|
WEDNESDAY, February
5th 2020
Piano
~ 1h+
6 h15 PM HOMEFITNESS - STEPS WORKOUT
~
SPARTACUS style
Xoom as timer with SPARTACUS APP. routine on Blackboard, have music from ceiling
speakers, Watching TV, have ceiling fan, and floor fan. Add to that water, a
headband, a towel. Steps at 8"
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
|
| 1 |
Step-up
L/R |
| 2 |
Traverses |
| 3 |
Dips Pull-up 1st steps |
| 4 |
Power Squats
|
| 5 |
Skaters
|
| 6 |
Push-ups |
| 7 |
Pneus rapides L/R |
| 8 |
Jump squats L/R
|
| 9 |
Butt lifts |
| 10 |
Corners
|
7h30 PM P90X
~ HOME
FITNESS
with Tony Horton
OFF-Program # 07 Stretching
| #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 |
THURSDAY, February
6th 2020
Piano
~ 1h+
3 WEEK YOGA RETREAT -
Today
Core Week 2
|
|
I did the
1st week a year ago! It's about time that I continue. |
 |
CORE
30 mins
STRETCH
30 mins
BALANCE
30 mins
FLOW
30 mins
FLOW ON THE GO
20 mins |
8h00 PM
STEPS
60 mins
of 14" step-up/down watching Hockey on TV with Gaby.
BED AT 10h30 PM
|
FRIDAY, February
7th 2020
Piano
~ 1h+
7h00 PM
3 WEEK YOGA RETREAT
30 mins
Week 2 Stretch
BED AT 10h30 PM
|
SATURDAY, February
8th 2020
Piano
~ 1h+
6h30 PM
3 WEEK YOGA RETREAT
30 mins
Week 2 Balance
with Gaby // Note to self.. I have an awful lot of loose skin on my thighs
that show very much when I'm facing the floor.. I need to accept it.. Still
feels good to weigh 128 lbs. :)
9h00 PM
OFF
Program P90X3 :
Agility X
~
30 mins HOME
FITNESS
with Tony Horton
Just right after the Yoga Balance
|
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 10h30 PM
|
|
