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SUNDAY, January 24th  2016

SNOWSHOEING
Parc du Mont Orford  
Temperature : -10°C no wind!
With Gabriel and Manou

10h38 AM
1h42 mins / AveHR  117  70% / MaxHR  148  89%  / 781 cals / 50 % fat / 32 mins InZone (75%+)
From "Le Cerisier" to "Le Castor" via Z
There's an extra 300 yards with a good elevation at the begining that is only on the new map, not this one, and and extra 400 m before arriving to "the Castor". I like the trail and I like snowshoeing with Manou, who is trying out his X-mas gift from MLB.

LUNCH at "Le Castor"
18 mins

12h38PM
1h13 mins / AveHR  120  72% / MaxHR  143  86%  / 593 cals / 50 % fat / 25 mins InZone (75%+)
From "Le Castor" to "Le Cerisier" via A
Nice trail back, I'm glad it's not harder because Manou seems to have blisters from his winter boots.

 

8h15 PM BALLROOM DANCE PRACTICE  at home
 30 mins Samba, Triple-Swing, chacha

BED AT 9h30 PM

MONDAY,  January 25th  2016    / 62 years old! and I like it !
Gaby stays home from volley to be with me :)

4h34 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre Nancy
48 mins  / AveHR  131  79% / MaxHR  153  92%  / 448 cals / 40 % fat / 32 mins InZone (75%+)

5h33 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 47 mins  + / AveHR  128 77% / MaxHR  207  125%  / 423 cals / 40 % fat / 32 mins InZone (75%+)
 Main course : ( week 4 of 4 )
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : jump squat out next square, touch floor / jump in next square
Elastics : hold about 18" of elastic with arms straight, chest hight, pull without bending arms.   doubled
Mats : Push-ups 30 on first round then 15-15knees and lastly 15.
Abs : Crunchs better than last week
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : Quick lateral left-right in each square Off ladder cause too many are doing them sloppy but fast
 Elastics :biceps
 Mats : Planks with alternating hand extensions
 Abs : Xs with straight legs going well
8 times 20 secs / 10 secs
TABATA  alternating Twisting Mt-climber Planks and running on the spot

BED AT 9h30 PM

TUESDAY,  January 26th  2016
Gabriel thinks of doing the Spartan Race on July 17th. I'd go as well, but need to lose at least 10 lbs and up the WO intensities.

7h00 PM Week 6 of Program P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel . / That was hard.. even though alot of the exercises are balance exercises..

P90X3 #2b    Triometrics
1. Calf Raise Squats
2. The Duper Skater - balance
3. Frog Jumps
4. Warrior 3 Squats - balance
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance Squats
9. ISO Squat - balance
10. Slater Squat 
11. Duper 2 - balance
12. Jack Squats
13. Hell's Chair
14.  Kablam - Chair and Back Lunge
15. Burnout - 30 secs - side jumps

 BED AT 10h30 PM

WEDNESDAY,  January 27th  2016

4h11 CARDIO ENDURANCE :33 mins cross-country / 15 mins 15-90 intervals / cross-country for the rest
 60 mins  + / AveHR  138 83% / MaxHR  155  93%  / 584 cals / 30 % fat / 50 mins InZone (75%+)  

Precor  EFX 546

5h31 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 46 mins  + / AveHR  126 76% / MaxHR  150  90%  / 405 cals / 40 % fat / 29 mins InZone (75%+)
 Main course : ( week 4 of 4 ) actually feel better after than before!
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : diagonal 1-2-3-tap change direction. (much easier than last weeks'
Elastics : hold about 18" of elastic with arms straight, chest hight, pull without bending arms.   doubled
Mats : Push-ups 30 / 15-15knees / 15
Abs : 1/2 Sit-ups
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Speed Ladder : Quick lateral left-right in each square
 Elastics :biceps
 Mats:  Planks with alternating hand extensions
 Abs : Xs with straight legs
8 times 20 secs / 10 secs
TABATA    alternating Twisting Mt-climber Planks and running on the spot

planned BED AT 10h00 PM

THURSDAY,  January 28th  2016

7h15 PM VOLLEYBALL with Gabriel at EURÉKA school : 
I tell JF and Genviève that since I'm starting my 3rd year I want to start going after the ball more. My first year I just wanted to learn to pass the ball, the 2nd year I wanted to attack, It's about time to move more. We're 11: JF, Gen, Michèle, Dominic & his daughter, Philippe, Nathalie, André, Élise, Gaby and me.

Gaby brings Profitéroles he made and Clementines with chocolate for my birthday.  Everyone loves them. Specially those with Blueberries in them!

BED AT 11 h30 PM

FRIDAY,  January 29th  2016

11h45 AM : Week 3, my week 1
 Push-ups : 14 + 18 + 14 + 14 + (20+) 24+6 reg +10 on knees 2 mins rest between sets.
from the "one hundred pushups" program. on http://hundredpushups.com

At my level I don't believe in going over 50 Push-ups, since I have so many other things I need to spend my time on : pull-ups, dips, burpees, flexibility, agility, cardio etc.
Not as easy as on December 23rd 2013 but then I had just finished a Burpees Challenge .. still good. and last time I reached 50 in 2 weeks, this time I'm giving myself 3 weeks. Friday - Sunday - Tuesday

The plan :  Week 3, Day 1 : this is where they say to start since I can already do >25 PUs.

Week 3 my wk 1

Week 4 my wk 2

Week 5 my wk 3

Day 1  Friday Jan 29

Day 1     Friday

Day 1      Sunday
14 21 36
18 25 40
14 21 30
14 21 24
Max (at least 20) Max (at least 32) Max (at least 40)
     
Day 2    Sunday Day 2  Sunday Day 2   Tuesday
20 25 2 x 19
25 29 2 x 22
15 25 2 x 19
15 25 22
Max (at least 25) Max (at least 36) Max (at least 45)
     
Day 3   Tuesday Day 3 Tuesday Day 3   Friday
22 29 2 x 20
30 33 2 x 24
20 29 2 x 20
20 29 32
Max (at least 28) Max (at least 40) Max (at least 50)
     
  Day 4   Friday Day 4  Sunday Feb 21
  Progress TEST Progress TEST

3h00 PM Week 6 of Program  P90X3 : Incinerator ~ HOME FITNESS with Tony Horton  30 mins
humm with the PUs this morning, this REALLY IS an Incinerator!
 

P90X3 #4a     Incinerator
1. Renegade Row
2. Pull-Ups
3. Floor Flys
4. Push-ups 30 regular
5. Rocket Launcher Row
6. Chin-ups
7. "A" Press
8. Military Push-Ups 8 knees
9. Monkey Pump
10. Pike Press
11. Pterodactyl Flys
12 Flipper
13. Popeye Hammer Curls 
14. Kneeler Curls
15. Hail to the Chief
16. Skyfers
17. Arm and Hammer
18. Rocket Launcher Kickbacks
Burnout. Push-ups : 30 knees + plank

DIET : 146 lbs.. that's back up 1 lb.. even though I completely followed my diet :/

BED AT 10h30 PM

SATURDAY, January 30th  2016

2h30 PM Week 6 of Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
with Gabriel. I'm definately feeling yesterday's Push-ups in my shoulders but do a good WO.
 

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)

7h35 PM BALLROOM DANCE PRACTICE  at home
65 mins Batchata, Merengue & Rumba niiice :)

BED AT 10h30 PM

SUNDAY,  January 31st 2016
Afternoon at Manou's for E's ; Birthday. with MLB+2 ; G, D, & Val + 4 / go to McDo's with M+2 after. home at 7h30 PM Gave an Olympus 14 mp / waterproof / drop proof / HD movie /  camera for E's Bday :) I hope she'll get into photography :)

Push-ups : Week 3, my week 1, day 2
20 + 25 + 15 + 15 + ( 25+ ) 30 reg + 15 on knees Pre & Post Zumba and in the evening
from the "one hundred pushups" program. on http://hundredpushups.com
Very difficult when more than 20.. even though I spread it from morning to night.  but most difficult in the morning.

9h05 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 55 mins  + / AveHR  135  81% / MaxHR  158  95%  / 542 cals / 35 % fat / 47 mins InZone (75%+)
 Goes well.

BED AT 10h00 PM

MONDAY,  February 1st  2016   

4h33 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
58 mins  / AveHR  140  84% / MaxHR  159  96%  / 614 cals / 30 % fat / 50 mins InZone (75%+)
(Week 1 of 3) I'm real glad that it's closer to 60 mins than the other programs.

Block 1 )
40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Pneus rapides on steps Jump up from sides, alternate front ft.
  2. Squat press
  3. Skaters over steps ??  (squat latérale sautés step)
1 min basic on steps
Block 2 )
 40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. hamstrings / feet on steps
  2. Mountain climbers on floor
  3. Kayak  DB8
1 min basic on steps
Block 3 )
 40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Floor Skaters behind steps,   touch steps with hands
  2. Alternating Airplane  DB8s
  3. Bunny Hops over steps
1 min basic on steps
Block 4 )
 40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Power Squats on or over steps
  2. Tap steps
  3. Traverses
1 min basic on steps
Block 5 )
40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Squat Sumo DB8+5s
  2. 2 Leaps forward, high knees back
  3. Plank

5h34 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 42 mins  + / AveHR  130 78% / MaxHR  152  92%  / 389 cals / 40 % fat / 32 mins InZone (75%+)
 Main course : ( week 1 of 4 )
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics under step  : dorsals
 Speed Ladder : diagonal 1-2-3-tap
 Mats :  Plank with alternating hand extensions
Floor : Front lunges
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics  under step : lying on back , pecs, straight arms
Speed Ladder : 2 feet zig-zag jumps Beoncyfiy..
 Mats : Twisting Mt-climber Planks
DBs : Arnold Press with high heels
8 times 20 secs / 10 secs
TABATA  alternating Mary-Katherines and high knees regular jogging for me

BED AT 9h30 PM

TUESDAY,  February 2nd  2016
Albi announces on FB that he'll retire on February 12th. That's in 8 work days!  I'm glad because he isn't in great shape and I hope he'll take advantage of all the  time he'll  have to take care of himself.. but I doubt it :/.

Push-ups : Week 3, my week 1, day 3
22 + 30 + 20 + 20 + ( 28+ ) 29 reg + 10  on knees Morning, noon and in the evening
from the "one hundred pushups" program. on http://hundredpushups.com
Very difficult because of yesterday's WOs but can't really fit them in on other days.
I tell HM to only count to 15 or 20 and start at 0 again, to trick his mind into thinking he is doing less PUs and find it easier.. forgot about that trick .. have tu use it again :)

7h50 PM Week 7 of Program P90X3 : Triometrics  ~ 30 mins HOME FITNESS with Tony Horton
With Gabriel. REALLY feeling DOMS from yesterday, and what I call " Fatigue Systémique".. but it was a good WO.

P90X3 #2b    Triometrics
1. Calf Raise Squats
2. The Duper Skater - balance
3. Frog Jumps
4. Warrior 3 Squats - balance
5. Speed Skater
6. Superman Lunge
7. Sumo Kick
8. Run Stance Squats
9. ISO Squat - balance
10. Slater Squat 
11. Duper 2 - balance
12. Jack Squats
13. Hell's Chair
14.  Kablam - Chair and Back Lunge
15. Burnout - 30 secs - side jumps with floor zombies

 BED AT 10h30 PM

WEDNESDAY,  February 3rd  2016

4h17 CARDIO ENDURANCE : 15 mins 15-90 intervals / steady for the rest
 45 mins  + / AveHR  134 81% / MaxHR  156  94%  / 365 cals / 35 % fat / 350 mins InZone (75%+)  

Precor  EFX 576i

5h30 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 47 mins  + / AveHR  132 80% / MaxHR  159  96%  / 452 cals / 35 % fat / 33 mins InZone (75%+)
 Main course : ( week 1 of 4 ) actually feel better after than before!
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics under step  : back flys
 Speed Ladder : diagonal 1-2-3-tap
 Mats :  Plank with alternating hand extensions
Floor : Front lunges
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics  under step : lying on back , pecs, straight arms
Speed Ladder : 2 feet zig-zag jumps
 Mats : Twisting Mt-climber Planks
DBs : Arnold Press with high heels
8 times 20 secs / 10 secs
TABATA  alternating Mary-Katherines and high knees jogging for first 3 then high knees

BED AT 10h00 PM

THURSDAY,  February 4th  2016

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : 
I still have DOMS all over.. but with 2 Advils I'm ok and seem to move à little more than usual.. Gaby has a bad backace from volleyball .. monday or wednesday?

BED AT 11 h30 PM

FRIDAY,  February 5th  2016

11h11 AM : Week 4, my week 2, Day 1
 Push-ups : 21 + 25 + 21 + 21 + (32+) + 32 + 10 on knees  last 3 sets during Spartacus
from the "one hundred pushups" program. on http://hundredpushups.com
not finished feel sick, mostly dizzy.

7h30 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style Routine #1
42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. Steps at  8" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,   Add to that water, a headband,   Also my cell phone to time the 2 mins pause between repeating the sets. / This is my go to program when I don't really feel well.

SPARTACUS :  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L&R
2 Traverses
3 Power Squats
4 Dips on high Steps
5 Skaters
6 Push-ups
7 Pneus rapides
8 Jump squats L&R
9 Butt lifts (hamstrings)
10 Corners

DIET : 143 lbs.. I'm satisfied

BED AT 9h30 PM / I slept 2 hours this afternoon, but I still don't feel well and am tired even though Spartcus went well.

SATURDAY, February 6th  2016

2h30 PM Week 6 of Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
I'm feeling better than yesterday, but still in "Quiet" mood. Gaby's back is not good, he says he might take the week off from sports.
 

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)

BED AT 9h30 PM !

SUNDAY,   February 7th 2016
Gabriel has bad backache

9h01 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre Emilie L
 55 mins  + / AveHR  145  87% / MaxHR  166  100%  / 613 cals / 25 % fat / 54 mins InZone (75%+)
 Good WO, though I need more the kind of Zumba that Roxanne does.  / To compare R & E it's sort of like R is Mambo and E is Salsa. Salsa is much quicker, but Mambo has more clean, defined moves, when I want fast, I do HIIT on the elliptical. (but change is always good).  Emilie has us dancing on the stage, 2 at a time. At first I think it's only her regulars from her orther classes, but l'm up there for a song as well, so I guess not. I follow well even though it's my first time with her I wonder if going up on stage upped my HR just out of nervousnes, though I was too busy following the (for me) new routine to FEEL anything lol

1h15 PM+ : Week 4, my week 2, Day 2 "doing it over again"
Push-ups : 21 + 25 + 21 + 21 + (32+) + 35 + 12 on knees
from the "one hundred pushups" program. on http://hundredpushups.com
decide to stay at this level until it is easy..

planned BED AT 10h00 PM watch 50th SuperBowl

MONDAY,  February 8th 2016   

4h36 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
51 mins  / AveHR  136  82% / MaxHR  159  96%  / 510 cals / 30 % fat / 39 mins InZone (75%+)
(Week 2 of 3) goes well, I can definately say I'm over my november pneumonia lol

Block 1 )
40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Pneus rapides on steps Jump up from sides, alternate front ft.
  2. Squat press
  3. Side  squats over steps
1 min basic on steps or rest
Block 2 )
 40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. hamstrings / feet on steps
  2. Mountain climbers on floor
  3. Kayak  DB8
1 min basic on steps or rest
Block 3 )
 40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Floor Skaters behind steps,   touch steps with hands
  2. Alternating Airplane  DB8s
  3. Bunny Hops over steps
1 min basic on steps or rest
Block 4 )
 40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Power Squats on or over steps
  2. Tap steps
  3. Traverses
1 min basic on steps or rest
Block 5 )
40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Squat Sumo DB8+5s
  2. 2 Leaps forward, high knees back
  3. Plank

5h36 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 45 mins  + / AveHR  133 80% / MaxHR  158  95%  / 433 cals / 35 % fat / 33 mins InZone (75%+)
 Main course : ( week 2 of 4 )
 

45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics  under step :  Romboids
 Speed Ladder : diagonal 1-2-3-tap
 Mats :  Plank with alternating hand extensions
Floor : Front lunges DB10s
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics  under step : lying on back , pecs, straight arms
Speed Ladder : 2 feet zig-zag jumps
Mats : Twisting Mt-climber Planks
DBs : Arnold Press with high heels DB10s are a little heavy but 8s would be low
8 times 20 secs / 10 secs
TABATA  alternating Mary-Katherines and high knees kept some energy for the high knees

BED AT 10h30 PM

TUESDAY,  February 9th  2016
Dentist at 6h00 PM , a "slice" of upper right lateral incisif tooth fell off (incisive latérale) / cleaned and examined

8h15 PM+ : Week 4, my week 2, Day 3 "doing it over again"
Push-ups : 21 + 25 + 21 + 21 + (32+) + 32 + 10 on knees
from the "one hundred pushups" program. on http://hundredpushups.com
Quite late to do this, and with no WU.. I don't know.. maybe I'm just getting old ?

planned  BED AT 10h30 PM

WEDNESDAY,  February 10th  2016

4h17 STRETCHING : 50 mins (hurt my right knee??? don't feel it yet.but maybe pulling my hamstrings...)

4h17 WU  on Rower: 10 mins

Rower Concept 2
 

5h34 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 51 mins   / AveHR  124 75% / MaxHR  161  97%  / 436 cals / 40 % fat / 27 mins InZone (75%+)
 Main course : ( week 2 of 4 ) much easier because I didn't do any cardio just before
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics under step  : back flys
 Speed Ladder : diagonal 1-2-3-tap (hurt my right knee??? don't feel it yet..)
 Mats :  Plank with alternating hand extensions
Floor : Front lunges DB10s
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics  under step : lying on back , pecs, straight arms  DB10s
Speed Ladder : 2 feet zig-zag jumps
 Mats : Twisting Mt-climber Planks
Floor : Arnold Press with high heels  DB10s
8 times 20 secs / 10 secs
TABATA  alternating Mary-Katherines and high knees do it all along, Fairly well

ACHES & PAINS : maybe hurt my right knee in the Seed Ladder diagonals..

BED AT 9h00 PM

THURSDAY,  February 11th  2016

Go but don't play....7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : 
Aches & Pains : My right knee hurts too much :/

BED AT 11 h30 PM

FRIDAY,  February 12th  2016

NOPE AM : Week 4, my week 2, Day 3 "doing it over again"
 Push-ups : 21 + 25 + 21 + 21 + (32+) + 32 + 10 on knees  
from the "one hundred pushups" program. on http://hundredpushups.com
not done

Aches & pains right knee hurts alot, I can't straighten my leg

DIET : 143 lbs.. I'm satisfied but don't eat well all day

BED AT 10h30 PM

SATURDAY, February 13th  2016

2h00 PM :  Week 4, my week 2, Day 3 "doing it over again"
Push-ups : 21 + 25 + 21 + 21 + (32+) + 32 + 10 on knees  Was planned for yesterday
from the "one hundred pushups" program. on http://hundredpushups.com
just at the limit .. not going as low as I'd want to.. but it's the best I can do today

Aches & pains right knee still hurts but I can straighten my leg

BED AT 9h30 PM !

SUNDAY,  February 14th 2016

9h05 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 55 mins  + / AveHR  138  83% / MaxHR  154  93%  / 566 cals / 35 % fat / 50 mins InZone (75%+)
 Goes well. Feel my knee at times but it's ok.

BED AT 10h00 PM

MONDAY,  February 15th 2016   

4h34 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
51 mins  / AveHR  136  82% / MaxHR  158  95%  / 516 cals / 35 % fat / 41 mins InZone (75%+)
(Week 3 of 3) goes well, my knee is good

Block 1 )
40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Pneus rapides on steps Jump up from sides, alternate front ft.
  2. Squat press
  3. Side  squats over steps
1 min basic on steps or rest
Block 2 )
 40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. hamstrings / feet on steps
  2. Mountain climbers on floor
  3. Kayak  DB8
1 min basic on steps or rest
Block 3 )
 40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Floor Skaters behind steps,   touch steps with hands
  2. Alternating Airplane  DB8s
  3. Bunny Hops over steps
1 min basic on steps or rest
Block 4 )
 40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Power Squats on or over steps
  2. Tap steps
  3. Traverses
1 min basic on steps or rest
Block 5 )
40 secs / 20 secs  rest — 30 secs / 30 secs rest — 20 secs / no rest
  1. Squat Sumo DB8+5s
  2. 2 Leaps forward, high knees back
  3. Plank

5h34 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 45 mins  + / AveHR  131 79% / MaxHR  157  95%  / 425 cals / 35 % fat / 32 mins InZone (75%+)
 Main course : ( week 3 of 4 )
 

45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastic  under step :  Romboids
 Speed Ladder : diagonal 1-2-3-tap
 Mats :  Plank with alternating hand extensions
Floor : Front lunges DB10s
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
DBs : or Elastic lying on back , pecs, straight arms DB10s
Speed Ladder : 2 feet zig-zag jumps
Mats : Twisting Mt-climber Planks
DBs : Arnold Press with high heels DB10s
8 times 20 secs / 10 secs
TABATA  alternating Mary-Katherines and high knees good!

BED AT 10h30 PM

TUESDAY,  February 16th  2016
Absent from work, I just feel "off" Can very low blood pressure do that?

READING Outside Magazine Jan/Feb 2016

Preventive Measures
Nick Heil

BED AT 10h30 PM

WEDNESDAY,  February 17th  2016

4h22 rowing : WU  12 mins
 12 mins  + / AveHR  96 58% / MaxHR  108  65%  / 58 cals / 60 % fat / 0 mins InZone (75%+)
Not very cardio..

Rower Concept 2
 

 
Push-ups : TEST  35  /   My week 3, Day 4 "doing it over again"
from the "one hundred pushups" program. on http://hundredpushups.com

4h40 STRETCHING : 30 mins

5h33 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 46 mins   / AveHR  129 78% / MaxHR  181  109%  / 417 cals / 35 % fat / 30 mins InZone (75%+)
 Main course : ( week 3 of 4 ) Doing well, but I'm worried about my right knee.
 
45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics under step  : back flys
 Speed Ladder : diagonal 1-2-3-tap
 Mats :  Plank with alternating hand extensions
Floor : Front lunges DB10s
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
Elastics  under step : lying on back , pecs, straight arms  DB10s
Speed Ladder : 2 feet zig-zag jumps
 Mats : Twisting Mt-climber Planks
Floor : Arnold Press with high heels  DB10s
8 times 20 secs / 10 secs
TABATA  alternating Mary-Katherines and high knees do it all along, Fairly well

ACHES & PAINS : I feel good so far.

BED AT 9h00 PM

THURSDAY,  February 18th  2016
actually very big week at work although only three days.. tired

7h00 PM VOLLEYBALL with Gabriel at EURÉKA school : 
We're only 10, but it's ok, some good players. I'm sort of off beat today and feeling yesterday's WO.. it happens and at leasy my right knee seems ok.

BED AT 11 h30 PM

FRIDAY, February 19th  2016

9h00 PM P90X  ~ HOME FITNESS with Tony Horton — Off-Program  # 07 Stretching
 57 mins+ With Gabriel. Took me 'til this late to decide to do 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 11h30 PM 

SATURDAY,  February 20th  2016

2h00 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style IN-LINE Routine #1
42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. THREE Steps IN-LINE at  8" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,  TRX for push-ups and DB 10s Dips and SWISS BALL for butt-lifts. Add to that water, a headband,   Also my cell phone to time the 2 mins pause between repeating the sets.

SPARTACUS  IN-LINE  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L&R
2 Traverses
3 power Squats
4 DB10s Triceps
5 Skaters
6 TRX Push-ups
7 Pneus rapides
8 Jump squats L&R
9 Butt lifts Swiss Ball
10 Corners

This is my first time using :

3 steps in-line at 8": It takes a bit more co-ordination, and having to keep my weight on my toes to move forward is very good for sports like volleyball where you have to be more on your toes./ I have 12 raisers left so I can put them higher : 2 or 4 inches higher

Evening out.. supper at Score's with Gaby and Risk at Manou's with G, M & Carl
 BED AT 1h00 AM

SUNDAY,  February 21st 2016

9h06 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 55 mins  + / AveHR  131  79% / MaxHR  154  93%  / 566 cals / 40 % fat / 42 mins InZone (75%+)
 Goes well. Feel my knee at times but it's ok.

Aches & Pains : bad headache all afternoon.

8h00 PM P90X  ~ HOME FITNESS with Tony Horton — Off-Program  # 07 Stretching
 57 mins+ With Gabriel. Feel good, though I have alot of tight spots.

#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,  February 22nd 2016   

4h34 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre
49 mins  / AveHR  123  74% / MaxHR  159  96%  / 415 cals / 40 % fat / 23 mins InZone (75%+)
(Week 1 of 3) have trouble lifting my left arm.. hurts under collar bone, don't know why

Block 1 )  Warm-Up

V-Step  - Power Squat Coin
Step Touch – Pony
Step Touch en L – L
Talon Fesses SSD – SSD (simple simple double)
Block 2 )  8-6-4-2 (DB8s)

Fente arrière statique jambe droite
Airplane jambe droite
Fente arrière statique jambe gauche
Airplane jambe gauche
Block 3 )  Drill 2

Jab
Cross Jack
1x8 Squat -> Squat Touch -> Squat Sauté
1x8 Fentes basses -> Burpees -> Burpees
2x8 Jumping Jack -> ¼ Turn Squat -> ½ Turn Squat
Block 4 ) Bad Blood

Fente latérale
Fente + cross
Down Dog
Fente statique
Dead lift
Down Dog
Fente statique
Block 5 )  Slide Down de Squat 2 x

10x squat abduction
8x squat kick devant
6x squat sauté
4x squat 1 jambe
2x squat étoile
Block 6 ) Slide Down de Cardio 3 x

10x Burpees
8x planche mountain climber
6x high knees
4x ski
2x jumping jacks
Block 7 ) Habits ( DBs )

Fente OH
Squat Press
Oblique slow / fast
Swing
Combination plank
Star
Combination plank
Block 8 ) 6-5-4-3-2-1 (elastics, mat) 3x

Abdo
Hip raisers
Abduction
Block 9 ) Progression 30/30

2 jumps forward / high kness back
Squat ouvre / ferme
Fentes alternées sautées
Planche / Planche Jack

5h34 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 53 mins  + / AveHR  127 77% / MaxHR  151  91%  / 471 cals / 40 % fat / 33 mins InZone (75%+)
 Main course : ( week 4 of 4 )
 

45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
on step :  V-ups or in-and-outs
 Speed Ladder : diagonal 1-2-3-tap
 Mats :  Plank with alternating hand extensions
Floor : Front lunges DB10s
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
on step :  lying on back , elbows close to body, press BB  12 kg
Speed Ladder : 2 feet jump forward 2, back 1
 Elastic : Static Row
DBs : Arnold Press with high heels DB10s
8 times 20 secs / 10 secs
TABATA  alternating planks: elbow/hand and high knees  easier

BED AT 10h30 PM

TUESDAY,  February 23rd  2016
 

Trouble lifting left arm

RV with Pascal Lussier Massothérapeut. After the massage he says I had a displaced rib! * humm* maybe from the ball that hit me last Thursday?

BED AT 11 h30 PM

WEDNESDAY,  February 24th  2016

4h12 r: WU  12 mins
 12 mins  + / AveHR  96 80% / MaxHR  132  87%  / 144 cals / 40 % fat / 11 mins InZone (75%+)
Make sure not to use my arms too much / do 15/90 secs intervals.. just right, but I'm too early

Precor  EFX 546

 

4h40 STRETCHING : 30 mins  This is good :)

5h33 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 51 mins   / AveHR  126 76% / MaxHR  152  92%  / 448 cals / 40 % fat / 33 mins InZone (75%+)
 Main course : ( week 4 of 4 ) Doing well, but I'm worried about my right knee.

**I wonder what is the aim of these slight changes in the 4th week program..

  1.  relax a little before next 4 weeks?

  2. go all out on week 4 of 4

  3. not get bored of the exercises?

  4. try out new exercises?

I really don't know.

45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
on step :  V-ups or in-and-outs
 Speed Ladder : diagonal 1-2-3-tap
 Mats :  Plank with alternating hand extensions
Floor : Front lunges DB10s
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
on step lying on back , elbows close to body, press BB  12 kg
Speed Ladder : 2 feet jump forward 2, back 1
 Elastic : Static Row
DBs : Arnold Press with high heels DB10s
8 times 20 secs / 10 secs
TABATA  alternating  elbow/hand planks   and "3 squats then jump"s  

ACHES & PAINS : I feel good so far.

Gaby's Sister passed away at 9h30 PM.. Rest in Peace Nicole.

BED AT 11h00 PM

THURSDAY,  February 25th  2016
Gaby stays at home, too sad about his sister's passing. We don't go to volleyball.

7h30 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style IN-LINE Routine #1
42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. THREE Steps IN-LINE at  10" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,  TRX for push-ups and DB 10s Dips and SWISS BALL for butt-lifts. Add to that water, a headband,   Also my cell phone to time the 2 mins pause between repeating the sets.

2 more inches .. quite a difference
SPARTACUS  IN-LINE 1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L&R
2 Traverses ( 1 steps )
3 power Squats (sides to center)
4 DB10s Triceps
5 Skaters
6 TRX Push-ups
7 Pneus rapides
8 Jump squats L&R
9 Butt lifts Swiss Ball
10 Corners


BED AT 10h00 PM

FRIDAY, February 26th  2016
Gaby stays at home

SINGING

We all need a hug Ben Sands
my version of what is heard in Huggies commercial these days
We all need a hug in the morning
and one at the end of the day.
It is my belief, that for instant relief,
a hug is the very best way.

2h30 PM Off Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
Waowh That was just what I needed. Managed for the first time in a long time feel well while doing some fencing lunges..

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)

 8h10 PM P90X  ~ HOME FITNESS with Tony Horton — Off-Program  # 07 Stretching
 57 mins+ Both Gaby and I slept a little before this, guess we needed 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 10h30 PM 

SATURDAY,  February 27th  2016
Aches & Pains : My lower back has been hurting at night, waking me up, so I haven't been sleeping well, but in the day it seems ok

START PACKING for a couple of days of Winter Glamping !
 

         Le Parc National du Bic

Forecast on Météo média today for next week, Ok, We're a couple days in advance for the weather forecast, but I like being optimistic. Last few days the forecast was for alot of rain! We'll see how it goes :)

Note on Feb 29th OUCH temps going down. It was too good to be true!

As for the table of Tides and sunrise and sunset.. These won't change and are good to know

 

2h00 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style IN-LINE Routine #1
42mins ~ no HR monitor but As usual Xoom as timer with SPARTACUS APP. THREE Steps IN-LINE at  12" routine on Blackboard, have music from ceiling speakers, have ceiling fan,  and  floor fan and a yoga mat,  TRX for push-ups and DB 10s Dips and SWISS BALL for butt-lifts. Add to that water, a headband,   Also my cell phone to time the 2 mins pause between repeating the sets.

ouch! 12" high.. that is serious.  less cardio, but mostly because I have to be careful that I don't hurt myself. More like hiking. Still need the 2mins rests between rounds. 12" is as high as I can go.. to do more I'd have to wear my weighted jacket *I'll think about it* / I'm somewhat dizzy at the ends when I turn.. maybe 3 steps isn't very long, but I don't think I'll ever get more, I'll just have to get used to it.

SPARTACUS  IN-LINE  1 min each / 15 secs rest /  Do the whole thing 3 times
1 Step-ups L&R
2 Traverses regular: not in-line
3 power Squats side to center
4 DB10s Triceps
5 Skaters
6 TRX Push-ups
7 Pneus rapides
8 Jump squats L&R  Stomps
9 Butt lifts Swiss Ball
10 Corners

BED AT 6h30 PM !! thought I'd get up after a nap but I don't!!

SUNDAY,  February 28th 2016

9h04 ZUMBA ~ GROUP FITNESS with Roxanne Saint-Pierre
 54 mins  + / AveHR  136  82% / MaxHR  156  94%  / 547 cals / 35 % fat / 49 mins InZone (75%+)
 Goes quite well, I love this WO for Sunday Morning, always gald to get up and ready to move.

Aches & Pains : the left side of my neck .. maybe from slipping on ice as I got out of the car arriving at work on Wednesday morning. I should have filled in an Accident report, but thought it would go away, that it was nothing. It still isn't much. I'll be all right.

1h45 PM BALLROOM DANCE PRACTICE at HOME
45 mins chacha & Rumba.

7h30 PM P90X  ~ HOME FITNESS WITHOUT Tony Horton — Off-Program  # 07 Stretching
 57 mins+ With Gabriel. Watching the Red Carpet Show before the Academy Awards

#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,  February 29th 2016   
Gaby & I on vacation for the whole week!
 
ouch! temperatures are falling since we're watching it closely

4h32 BUNS OF STEEL ~ GROUP FITNESS with Roxanne Saint-Pierre   Nancy
52 mins  / AveHR  129  78% / MaxHR  156  94%  / 447 cals / 40 % fat / 44 mins InZone (75%+)
(Off-Week  of 3) alternating correographed Steps with weights. not my favorite but I'm glad there's someone when Roxanne is absent

5h34 CARDIO MILITAIRE ~ GROUP FITNESS with Yan Fontaine
 48 mins  + / AveHR  130 78% / MaxHR  151  91%  / 443 cals / 35 % fat / 33 mins InZone (75%+)
 Main course : ( week 5 of 4 !! probably because of "semaine de relâche" but I'm very disappointed :/ )

nothing to update.. same ol' stuff..
 

45 secs / 15 secs  rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
on step :  V-ups or in-and-outs
 Speed Ladder : diagonal 1-2-3-tap
 Mats :  Plank with alternating hand extensions
Floor : Front lunges DB10s
explanations  / 2 mins rest
45 secs / 15 secs rest — 45 secs / 15 secs rest — 30 secs / 30 secs rest
on step :  lying on back , elbows close to body, press BB  12 kg
Speed Ladder : 2 feet jump forward 2, back 1
 Elastic : Static Row
DBs : Arnold Press with high heels DB10s
8 times 20 secs / 10 secs
TABATA  alternating  elbow/hand planks  and "2 squats then jump"s

BED AT 10h30 PM