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WEDNESDAY, May 2nd 2012 

12h01 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Am้lie Martin
 54mins / AveHR  117 70% / MaxHR  154  92%  / 336 cals / 45% fat / 19 mins InZone (75%+)   
Tabatas mostly weights, but some cardio.
 

 7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Triple Swing revision : 4 steps but not the one we asked for, maybe next week

BED AT 9h30

MONDAY, May 7th 2012  
Beautiful weather outside and want too much to go home to go to the gym.

7h04 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
45mins / AveHR  131 78% / MaxHR  154  92%  / 340 cals / 40 % fat / 30 mins InZone (75%+) 
 Xoom app as timer with SPARTACUS APP. Stepsat 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. And I have the newly covered back porch to rest up after. 

SPARTACUS :  1min each. Do the whole thing 3 times
1 Step-ups
2 Traverses
3 Power Squats L/R
4 Dips
5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

BED AT 10h30

TUESDAY, May 8th 2012  

7h05 PM HOMEFITNESS - 10 Minute Trainer Cardio as  Warm-up
7h15 PM HOMEFITNESS - STEPS WORKOUT ~  8 rounds of TABATA
1h03mins / AveHR  125 75% / MaxHR  160  96%  / 446 cals / 40 % fat / 32 mins InZone (75%+) 
All rounds on 3 risers (10") / Gabriel does the whole Tabata Steps as well. I feel heavy 

Each exercise done 8 x 20 secs /10 secs rest
1 Touch step
2 Burpees (not with Power Jumps)
3 Step-up  / bicep curls
4 Squat and  row
5 Pneus rapides
6 Triceps or Dips
7 High-knee / touch floor
8 1 leg squat / abduction lat้rale

BED AT 10h30

WEDNESDAY, May 9th 2012 

12h03 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Am้lie Martin
 48+mins / AveHR  130 78% / MaxHR  157  94%  / 360 cals / 35% fat / 31 mins InZone (75%+) 
Main course : pairs of 30 secs cardio / 15 x weights exercises.. ie :30 secs burpies / 15 push-ups.. repeat 3 times.
We do about 4 or 5 pairs.

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Triple Swing  revision

DIET absolutely need to start tracking my food again! I weigh 149 lbs!!!

BED AT 9h30

THURSDAY,  May 10th 2012
Manouane is back from Japan

7h06 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 02 Plyometrics ON STEPS VARIATIONS
 53 mins+ / AveHR  142  85% / MaxHR  160  95%  / 461 cals / 30 % fat / 47 mins InZone (75%+) 
I think I'll be able to get a few ideas for the Spartacus or Tabata Steps Workouts!

#02 Plyometrics classic with STEPS variations
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 S-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

 warm up & stretch

1- Jump Squat - power squats on 16" step
2- Run-stance Squat - 1ft on 8" step turning
3- Airborne Heisman - over 16" step 1 ft at a time
4- Swing Kick - regular

repeat 1-2-3-4

water break

5- Squat Reach Jump  - 1ft on 8" step turning
6- Run-Stance Squat Switch Pick-Up  - 1ft on 8" step turning
7- Double airborne Heisman  - over steps
8- Circle Run  each direction - figure 8 around steps

repeat 5-6-7-8

water break

9- Jump Knee Tuck - regular
10- Mary Katherine Lunges  - 1ft on 8" step
11- Leapfrog Squat  - over 8" step
12- Twist Combo  - up and down 8" step

repeat 9-10-11-12

water break

13- Rock Star Hop - regular
14- Gap Jump - over  8" step
15- Squat Jack - push-ups! — I need them
16- Military March - regular

repeat 13-14-15-16

water break

17- Run Squat 180 Jump Switch - 1ft on 8" step
18- Lateral Leapfrog Squat - traverses
19- Monster Truck Tire - back and forth on 8 & 16" steps
20- Hot Foot  each foot - jogging over step

repeat 17-18-19-20

water break

21- Pitch & Catch  each side
22- Jump Shot  each side
23- Football Hero

cool down & stretch


BED AT 11h00 PM

SATURDAY,  May 12th 2012
Bring some stuff to our new storage locker and do some landscaping. It's very nice to have a covered porch to take breaks out of the sun once in a while.

8h07 PM  P90X  ~ HOME FITNESS with Tony Horton — Off-Program  # 06 Kenpo X
 40 mins+ / AveHR  113  68% / MaxHR  138  83%  / 234 cals / 55 % fat / 8 mins InZone (75%+) 
don't start my HR monitor until after the WU which is mostly stretching, and stop it before the Cool Down.
 

#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 — 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

SUNDAY, May 13th 2012
 Mothers' Day — Manou comes from 5h30 to about 10h30. I love him so much :)

1h15 PM P90X  ~ HOME FITNESS with Tony Horton — Off-program  # 07 Stretching
 57 mins+ Really not into it today.. but I need it.

#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 11h00 PM 

MONDAY,   May 14th 2012

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Am้lie Martin
 54+ mins / AveHR  126  75% / MaxHR  159  95%  / 385 cals / 35 % fat / 31 mins InZone (75%+)   
main course is on steps : 8" / 10 " / 12 "...  each time about 10 exercises alternating weights and cardio. the power sQuats in the last round just after jump squts really get me. feel it in the next hour as well!

5h34 PM CARDIO MILITAIRE ~ GROUP FITNESS with Am้lie Martin
 47 mins / AveHR  135  71% / MaxHR  162  97%  / 379 cals / 35 % fat / 37 mins InZone (75%+)   
6-8-10s and somed times 12 reps or 3 exercises.. a little break to learn the next 3 exercises and so on. maybe 4 sets in all? I leave before the bonus sprints .. have a twich in my lower left back and play it safe.

PLANNING Gabriel reserves 3 days at Les Hautes Gorges de la Malbie at the begining of our vacations :)

BED AT 10h30  PM 

TUESDAY,  May 15th 2012
I'm really VERY tired all day, but we really need at least a little dance practice.

8h30 PM BALLROOM DANCE PRACTICE  at home
45 mins 
TRIPLE-SWING What we did in class

BED AT 10h00 PM

WEDNESDAY, May 16th 2012 

12h04 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Am้lie Martin
 WU+41+mins / AveHR  120 72% / MaxHR  158  95%  / 268 cals / 45% fat / 16 mins InZone (75%+) 
Main course : TRX 101 ! outside, tying the straps to the fence. Do alot of basic exercises alternating with running. It's very hot and sunny and at times I really don't feel well, but I'm glad to have finally tried the TRX training :)
 

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Triple Swing  revision incl le fouet et la faux

planned BED AT 10h30

THURSDAY,  May 17th 2012

7h43 PM   ~ HOME FITNESS with Jos้e Lavigeur — 1) WU,  STEPS & arms & abs    2) STEPS
 32 mins+ / AveHR  103  62% / MaxHR  128  77%  / 157 cals / 55 % fat / 2 mins InZone (75%+) 
10 mins+ / AveHR  116  69% / MaxHR  135  81%  / 59 cals / 50 % fat / 2 mins InZone (75%+) 
Nice slow day WO. I feel yesterday's TRX from waist to shoulders .. so this was just right.


planned BED AT 10h30 PM

WEDNESDAY, May 23rd 2012 

12h04 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Am้lie Martin
 41+mins / AveHR  120 72% / MaxHR  158  95%  / 268 cals / 45% fat / 16 mins InZone (75%+) 
Main course : 2 x 3 aerobic exercises then weights for 1 muscle group, repeat, repeat...

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   Samba NS ??

planned BED AT 10h30

FRIDAY, May 25th 2012 

Gardening.. ~12 hours..

planned BED AT 10h30

Gardening.

Gardening.


MONDAY,   May 28th 2012
Happy bDay Manouane! 30!!!

4h30 PM BUNS OF STEEL ~ GROUP FITNESS with Am้lie Martin
 52+ mins / AveHR  130  78% / MaxHR  166  99%  / 387 cals / 35 % fat / 33 mins InZone (75%+)   

5h33 PM CARDIO MILITAIRE ~ GROUP FITNESS with Am้lie Martin
 48 mins / AveHR  126  75% / MaxHR  179  107%  / 341 cals / 40 % fat / 30 mins InZone (75%+)   
 

BED AT 10h30  PM 


WEDNESDAY, May 30th 2012 

12h04 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Am้lie Martin
 50+mins / AveHR  121 72% / MaxHR  162  97%  / 331 cals / 45% fat / 21 mins InZone (75%+) 

7h30 PM BALLROOM DANCE CLASS  at Le Sodanse 
60 mins   last class of the year  We.re thinking of taking a private class to catch up our last two missed classes.

planned BED AT 10h30

FRIDAY, June 1st 2012 

Manou +3 for the week-end :)

planned BED AT 10h30

TUESDAY, June 5th 2012  
Beautiful weather outside and want too much to go home to go to the gym.

7h04 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
45mins ~ / AveHR  131 78% / MaxHR  154  92%  / 340 cals / 40 % fat / 30 mins InZone (75%+) 
 as usual Xoom app as timer with SPARTACUS APP. Stepsat 10" . routine on Blackboard, have music from ceiling speakers, have ceiling fan, open window and floor fan. And I have the newly covered back porch to rest up after. 

SPARTACUS :  1min each. Do the whole thing 3 times
1 Step-ups
2 Traverses
3 Power Squats L/R
4 Dips
5 Skaters
6 Push-ups
7 Pneus rapides L/R
8 Jump squats L/R
9 Butt lifts (hamstrings)
10 Corners

BED AT 10h30

WEDNESDAY, June 6th 2012 

12h05 NOON CARDIO MILITAIRE ~ GROUP FITNESS with  Am้lie Martin
 51 mins / AveHR  129 77% / MaxHR  156  93%  / 378 cals / 35% fat / 32 mins InZone (75%+) 
Spartacus เ la Am้lie .. 3 rounds of about 11 exercises.. each round more difficult then the preceding.

planned BED AT 10h30

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