|
TUESDAY,
November 8th 2016
Try new contact lenses for far and close
vision
6h10
PM
Hybrid
P90X3 :
Incinerator
~ HOME FITNESS
with Tony Horton
30 mins
Up my weights
|
P90X3
#4a
Incinerator |
|
1. Renegade Row
DB20s |
|
2. Pull-Ups |
|
3. Floor Flys
DB20s |
|
4. Push-ups |
|
5. Rocket Launcher Row
DB20 |
|
6. Chin-ups |
|
7. "A" Press
DB20s |
|
8. Military Push-Ups |
|
9. Monkey Pump
DB5s |
|
10. Pike Press |
|
11. Pterodactyl Flys
DB8s |
|
12 Flipper |
|
13. Popeye Hammer Curls
DB20s |
|
14. Kneeler Curls
DB15s |
|
15. Hail to the Chief
DB15s |
|
16. Skyfers |
|
17. Arm and Hammer
DB15s |
|
18. Rocket Launcher
Kickbacks DB10s |
|
3 mins BURNOUT :
I do Side planks |
|
ACHES & PAINS .. Watching the
Donald Trump - Hillary Clinton Elections is pain enough..
BED AT ?? |
WEDNESDAY,
November 9th 2016
feeling good
4h34 PM CARDIO TAE-BOXE
~ GROUP FITNESS
with Nathalie Archambault
49 mins / AveHR
123 74% / MaxHR
198 118 %
/ 403 cals / 40 % fat / 23 mins InZone
(75%+)
Week 3/4.
5h35 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
48 mins / AveHR 128
77%
/ MaxHR 153 92 %
/ 420 cals / 40 % fat / 30 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 4/4
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
DB 8s:
Adduction épaule & Flexion épaule très penché
Steps : 6 Jump squats from sides and football 6 secs
Mats : crunch & Russian twists
Cones : slalom shuffle and run back |
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
DB15 : militairy squat (épaulé)
Steps : dynamic back Lunge with DB8s
Mats : Push-ups with alternating spider
Cones : sprints with touch cone |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : Crunch / 2-4-6-8
side planks with leg and arm lift |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : squat jumps / 2-4-6-8
high knee jogging |
BED AT 9h50 PM |
| THURSDAY,
November 10th 2016
READING héhé.. "As you age" means after 35 !
|
10 Ways to Remain Athletic as You Age
by Eric Cressey |
|
9. Be fast on your
concentric.
If you want to stay fast, you need to keep a fast
element in your strength training program. This can obviously
entail including things like Olympic lifts, jump squats, and
kettlebell swings. Taking it a step further, though, you can
always just make a dedicated effort to always accelerate the
bar with good speed on the concentric (lifting) portion of the
movement. |
6h20
PM
off-program P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
My left glutes hurt from yesterday! I skip the WU and the Breaks because I
started too late..
|
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)
I do side
planks |
|
6h40 PM VOLLEYBALL with Gabriel, at EURÉKA school / Play 'til
9h40
I feel ok, and have fun. we're mostly 12
.. then down to 8
My new contact lenses (close & far) work very well at volleyball
BED AT 00h30.. RIP Leonard Cohen |
| FRIDAY,
November 11th 2016
4h30 PM off-program
FOCUS
T-25 ~ HOME
FITNESS With
Shaun-T —
UPPER
BODY
FOCUS T-25
UPPER BODY - BETA
all exercises 30 seconds, no rest |
|
Warm-up 4 mins
1. Split lunge agility
2. Low switch kick
3. Double switch kick
4. High switch kick
5. Static upper cut
6. Jack upper cut
7. Plank hold
8. Starter drill & burpee
9. Chest opener
10. Chest opener and jump
11. Shoulder press
12. Arnold press
13. Alternate front raise
14. Dual side raise
15. Print and Jab punch
16. Single arm fly (L)
17. Single arm fly (R)
18. Dual arm fly
19. Dual arm fly & V leg hold
20. Straight arm double Jack
21. Double Jack alternate toe touch
22. Sumo alternate row
23. Sumo dual row
24. Sumo hip thrust
25. Sumo upright row
26. Shuffle & Heisman
27. Shuffle Heisman & Turn
29. 90° hold bicep curl (L)
30.
90° hold bicep curl (R)
31. Reciprical bicep curl
32. Single arm jab (L)
33. Single arm jab (R)
34. Bent knee hip-up
35. Bent knee tricep dip
36. Straight leg tricep dip
37. Stright leg hip up
38. Shuffle & halftuck jump
39. Side plank & toe up and over (L)
39. Side plank & toe up and over (R)
40. Alternate shoulder Press
41. Alternate bicep curl
42. Basic push-up
43. Hip-up & V-hold
|
ACHES & PAINS .. lower back..
BED AT 10h30 PM |
| SATURDAY,
November 12th 2016
DANCE EVENING at Érablière Le Rossignol
Ste-Julie
|
Mix of
ballroom dances and more :
Vienniese Waltz, Slow Waltz,
Quickstep,
Foxtrot, Jive, Tripple-Swing,
Cha cha, Tango,
Mambo, Samba, Salsa, Slows,
Line dances,
Disco,
Batchata, Rumba,
Twist
Right click and save to listen to
Dances in
bold. |
 |
Wnated to go to Maison Étier..,
the web said there was dance every Saterday, but we never found where.
New DJ, we're there from 8h45 to about 11h00. There are alot of line
dances and couples' circle dances. "singles" are given a white
bracelet (Célibataires en fête) and couples Orange bracelets. I think
we hadn't danced for 2 years.. |
BED AT 12h30 AM
|
| SUNDAY,
November 13th 2016
9h37 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
48 mins / AveHR 130
78%
/ MaxHR 157 95 %
/ 432cals / 40 % fat / 32 mins InZone
(75%+)
Week 4/4 Start with lower back pain but it goes away.
Main course :
2 times :
| 30 secs each |
30 secs active recuperation
I rest 15 secs and just
move a little |
| 1) pneux rapides
or || jump-ups |
jog |
| 2) jog step-ups or Jump step-ups |
step-up , down |
| 3) Power squats
I do : over and jumps turn |
slow squats |
3 times right :
one knee on steps : leg lifts 10 to
the side, 10 to the back, 10 to the back with knee bent
3 times left :
one knee on steps : leg lifts 10 to
the side, 10 to the back, 10 to the back with knee bent
Remy's pyramid :
3 times
10 jumping jacks
8 jump squats
6 burpees
4 Mary-Katherines
2 plank walk-outs
repeat all.
7h10 PM
Hybrid 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 |
| MONDAY,
November 14th 2016
4h33 PM ABDO SOLUTIONS
Group fitness with François Beloeil/McMasterville
28 mins
/ AveHR 94 57%
/ MaxHR 124 75 %
/ 125 cals / 60 % fat / 0 mins InZone
(75%+)
Lots of Oblique Planks
5h03 PM CARDIO MILITAIRE
Group fitness with François B at Beloeil/McMasterville
59 mins
/ AveHR 125 75%
/ MaxHR 155 93 %
/ 496 cals / 35 % fat / 36 mins InZone
(75%+)
main course
3 x cardio tabatas (alternating Star-jumps & Burpees /
Jumping-jacks & High-knees / touch-floor & Mary-Katherines )
3 x 2 exercises 1 min each (Heisman? & cardio? / Anterior-Cross-foot-touch-floor
& Shuffle / Squats & Sumo-side-crunches )
BED AT 10h00 PM |
TUESDAY,
November 15th 2016
Learned some new words today :
Essential Tremors..
7h30
PM OFF PROGRAM
P90X3 : Incinerator
~ HOME FITNESS
with Tony Horton
30 mins
With Gabriel, who thought he couldn't train
with a sore knee but was real glad he did this one.
|
P90X3
#4a
Incinerator |
|
1. Renegade Row
DB20s |
|
2. Pull-Ups |
|
3. Floor Flys
DB20s |
|
4. Push-ups |
|
5. Rocket Launcher Row
DB20 |
|
6. Chin-ups |
|
7. "A" Press
DB20s |
|
8. Military Push-Ups |
|
9. Monkey Pump
DB5s |
|
10. Pike Press |
|
11. Pterodactyl Flys
DB8s |
|
12 Flipper |
|
13. Popeye Hammer Curls
DB20s |
|
14. Kneeler Curls
DB15s |
|
15. Hail to the Chief
DB15s |
|
16. Skyfers |
|
17. Arm and Hammer
DB15s |
|
18. Rocket Launcher
Kickbacks DB10s |
|
3 mins BURNOUT :
I do Side planks |
|
BED AT 10h30 |
| WEDNESDAY,
November 16th 2016
4h32 PM CARDIO TAE-BOXE
~ GROUP FITNESS
with Nathalie Archambault
50 mins / AveHR
124 75% / MaxHR
211?? 127 %
/ 413 cals / 40 % fat / 26 mins InZone
(75%+)
Week 4/4.
5h34 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
50 mins / AveHR 125
75%
/ MaxHR 154 93 %
/ 418 cals / 40 % fat / 25 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 1/4
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Speed Ladder & Cones : 2 feet skiier zig-zags & shuffle slalom
Mats : plank : elbows to hands
elastic : hold fly
DB 15:
lunge position pull and press up 1 DB |
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Speed Ladder & Cones cross inside zig-zags / shuffle front side
back side
Mats & Gliders: mountain climber plank
DB 8s : biceps and jogging on the spot :
DB 12s
: :squat and pull to neck
|
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : lateral crunch left / 2-4-6-8
lateral crunch right |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : crunch / 2-4-6-8 inside
cross runner's plank |
BED AT 9h50 PM |
| THURSDAY,
November 17th 2016
6h40 PM VOLLEYBALL with Gabriel, at EURÉKA school / Play 'til
9h40
I feel ok, and have fun. we're mostly 11
.. then down to 8
BED AT 11h00 PM |
|
FRIDAY,
November 18th
2016
9h30
AM
OFF PROGRAM P90X3 :
X3 Yoga
~ 30
mins HOME
FITNESS
with Tony Horton
Talked about Pilates & Yoga with a lady at
work, and I wanted to do the 2 before deciding it I lend her the DVD.. She's
been doing Pilates & yoga for 2 years, so I'm confident she knows enough not
to hurt herself.
|
P90X3
#3b
X3 Yoga
|
|
1. Child's Pose |
|
2. Down Dog to Forward Hang |
|
3. Sun Salutation (3x) |
|
4. Sun Salutation - Crescent
|
|
5. Airplane Over Leg Shoulder |
|
6. Sun Salutation |
|
7. Warrior 1 |
|
8. Warrior 2 |
|
9. Reverse Warrior |
|
10. Bound Side Angle Pose |
|
11. Sun Salutation B |
|
12. Warrior 3 |
|
13. Half Moon
|
|
14. Twisted Moon |
|
15. Standing Splits |
|
16. Crescent Pose |
|
17. Wide legs: Forward Fold, Bind Toes |
|
18. Triangle |
|
19. Twisted Triangle
|
|
20. Tree Pose |
|
21. Extended Leg with Toe Bind |
|
22. Teds Chair |
|
23. Crow |
|
24. Vinyasa to Floor |
|
25. Childs Pose |
|
26. Cat Dog |
|
27. Bird Dog to Dog Dancer |
|
28. Camel |
|
29 Figure 4 Series |
|
30. Plow/Shoulder Stand |
|
31. Fish |
|
32. Shavasana |
|
10h10
PM
OFF PROGRAM
P90X3 :
Pilates
~ 30 mins HOME
FITNESS
with Tony Horton
|
P90X3
#3a
Pilates |
|
1. Hundreds |
|
2. Single Leg Stretch |
|
3. Double Leg Stretch |
|
4. Peter's Bridge |
|
5. Teaser |
|
6. V rocker |
|
7. Bridge Lifts |
|
8. Scissor Ball |
|
9. Bicycle |
|
10. Hip circles |
|
11. Floating Cobra |
12. The Swimmer - The Flutter - The Bad Attitude
|
|
13. Saw |
|
14. Alphabet Soup |
|
15. Scissor Side plank |
|
16. Sphinx Flag |
|
17. Clam Killer |
|
18. T's T |
|
19. Scissor Roller |
|
20 Pretzels |
|
BED
AT 11h00 PM |
| SATURDAY,
November 19th 2016
3h20 PM YARDWORK 'til 4h20
Just raking leaves and wheelbarrowing them
to the vegetable garden, but don't want to do more than an hour, in
case my back doesn't like it :/
BED AT 11h00 PM |
| SUNDAY,
November 20th 2016
9h34 AM BUNS OF STEEL
Group fitness with Roxane replacing Nathalie
56 mins / AveHR 132
80%
/ MaxHR 154 93 %
/ 525cals / 35 % fat / 41 mins InZone
(75%+)
7h30 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 |
|
MONDAY,
November 21th 2016
First snow / Gaby gets snow tires at 4 pm... I don't want to go all the way
to Beloeil EC today.
6h45
PM Off-ProgramP90X ~ HOME
FITNESS
with Tony Horton —
# 12 Ab Ripper X
with Gaby who doesn't go to volleyball because of his knee / I nail this WO
even with my shoes on.
| #12 Ab Ripper X |
|
25 reps each
1- In & Out
2- Seated Bicycle —
50 reps
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
7- Pulse-up
8- Roll-Up/V-Up Combo
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps DB8
stretch |
7h15 PM HOMEFITNESS - STEPS WORKOUT
~ 8 rounds of
TABATA - 2 mins between roungs
I feel fat 
but I'll wait until Friday to weigh myself.
| Each exercise done 8 x 20 secs / 10 secs rest |
| 1 |
Touch step |
| 2 |
Burpees |
| 3 |
Step-ups
Steps at 14" / bicep curls DB10s |
| 4 |
Squat and row
DB15s 4x / DB12s 4x |
| 5 |
Mary-Katherines (tie my shoes on round 6) |
| 6 |
Dips
4x / Triceps DB10 4x |
| 7 |
High-knee / touch floor
/ Steps at 14 " |
| 8 |
1 leg squat
Steps at 8"/ abduction latérale |
BED
AT 10h00 PM
|
| TUESDAY,
November 22th 2016
7h00
PM
OFF
PROGRAM
P90X3 :
Decelerator~ 30 mins
HOME
FITNESS
with Tony Horton
I think Gaby needs this for his knee
/ I need it for balance
|
P90X3
#7a
Decelerator |
|
1. Bounding Squats |
|
2. Crane Cracker Push-Ups
-
modified |
|
3. Good God Squat |
|
4. Elevator Pull-Ups |
|
5. 2-Pop Hop |
|
6. Crawly Plyo Push-Up |
|
7. Holmsen Screamer Hold |
|
8. Chin Pulls
- |
|
9. Joel Jump Freeze
|
|
10. Starfish push-Up |
|
11. Duper 2 |
|
12. Vaulter Pull-Ups |
|
13. Elevator Tiptoe Squat |
|
14. Superman/Bow |
|
15. Spinning Plyo Squat Lunges |
|
16. big Brother Burpee.
|
|
BED
AT 10h00 PM
|
WEDNESDAY,
November 23rd 2016
Get to work an hour late 'cause I
feel too tired.. but it's ok.
4h34 PM CARDIO TAE-BOXE
~ GROUP FITNESS
with Nathalie Archambault
52 mins / AveHR
133 80% / MaxHR
151 91 %
/ 413 cals / 35 % fat / 40 mins InZone
(75%+)
Week 1/4.
5h34 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
49 mins / AveHR 128
77%
/ MaxHR 154 93 %
/ 426 cals / 40 % fat / 29 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 2/4
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Speed Ladder & Cones cross inside zig-zags / shuffle front side
back side
Mats & Gliders: mountain climber plank
DB 8s : biceps and jogging on the spot :
DB 12s
: :squat and pull to neck
|
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Speed Ladder & Cones : 2 feet skiier zig-zags & shuffle slalom
Mats : plank : elbows to hands
elastic : hold fly
DB 15:
lunge position pull and press up 1 DB |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : lateral crunch left / 2-4-6-8
lateral crunch right |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : crunch / 2-4-6-8 inside
cross runner's plank |
BED AT 8h30 PM |
| THURSDAY,
November 24th 2016
7h10 PM VOLLEYBALL with Gabriel, at EURÉKA school / Play 'til
9h40
I feel ok, and have fun. we're mostly 11
.. then down to 8 Jade & Simon are there, haven't seen them for
2 years. I wonder what they think of how I progressed in my game.. I
see myself with their eyes and I think I doing good.
BED AT 11h00 PM |
|
FRIDAY,
November 25th
2016
20 years since I started chatting
I've been wanting to put something like this on FB..
1h45 PM
OFF PROGRAM P90X3 :
X3 Yoga
~ 30
mins HOME
FITNESS
with Tony Horton
Do this (same as last week) mostly because I don't know what to do, and
don't feel like searching. / 30 mins goes by fast, and I can start feeling
that I've started stretching again for a couple of weeks.
|
P90X3
#3b
X3 Yoga
|
|
1. Child's Pose |
|
2. Down Dog to Forward Hang |
|
3. Sun Salutation (3x) |
|
4. Sun Salutation - Crescent
|
|
5. Airplane Over Leg Shoulder |
|
6. Sun Salutation |
|
7. Warrior 1 |
|
8. Warrior 2 |
|
9. Reverse Warrior |
|
10. Bound Side Angle Pose |
|
11. Sun Salutation B |
|
12. Warrior 3 |
|
13. Half Moon
|
|
14. Twisted Moon |
|
15. Standing Splits |
|
16. Crescent Pose |
|
17. Wide legs: Forward Fold, Bind Toes |
|
18. Triangle |
|
19. Twisted Triangle
|
|
20. Tree Pose |
|
21. Extended Leg with Toe Bind |
|
22. Teds Chair |
|
23. Crow |
|
24. Vinyasa to Floor |
|
25. Childs Pose |
|
26. Cat Dog |
|
27. Bird Dog to Dog Dancer |
|
28. Camel |
|
29 Figure 4 Series |
|
30. Plow/Shoulder Stand |
|
31. Fish |
|
32. Shavasana |
|
3h35
PM
OFF PROGRAM
P90X3 :
Pilates
~ 30 mins HOME
FITNESS
with Tony Horton
I must have eaten something bad for my snack.. feel sick during this
WO.. but get through it anyway.
|
P90X3
#3a
Pilates |
|
1. Hundreds |
|
2. Single Leg Stretch |
|
3. Double Leg Stretch |
|
4. Peter's Bridge |
|
5. Teaser |
|
6. V rocker |
|
7. Bridge Lifts |
|
8. Scissor Ball |
|
9. Bicycle |
|
10. Hip circles |
|
11. Floating Cobra |
12. The Swimmer - The Flutter - The Bad Attitude
|
|
13. Saw |
|
14. Alphabet Soup |
|
15. Scissor Side plank |
|
16. Sphinx Flag |
|
17. Clam Killer |
|
18. T's T |
|
19. Scissor Roller |
|
20. Pretzels |
|
BED
AT 11h00 PM |
SUNDAY,
November 27th 2016
Gaby starts tiles at front door .
9h35 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
53 mins / AveHR 131
79%
/ MaxHR 153 92 %
/ 481cals / 40 % fat / 41 mins InZone
(75%+)
week 1/4 just BW or DB 8s & 5s.. good WO.
BED AT 10h30 PM |
| MONDAY,
November 28th 2016
4h37 PM ABDO SOLUTIONS
Group fitness with François Beloeil/McMasterville
26 mins
/ AveHR 99 60%
/ MaxHR 137 83 %
/ 137 cals / 55 % fat / 1 mins InZone
(75%+)
nice side planks and some work on
the steps / luckily we get breaks during the explanations.
5h04 PM CARDIO MILITAIRE
Group fitness with François B at Beloeil/McMasterville
46 mins
/ AveHR 134 81%
/ MaxHR 153 92 %
/ 438 cals / 35 % fat / 35 mins InZone
(75%+)
mainly legs, squats, lunges of all kinds. with some cardio inbetween.
The Finisher is 4 Sprints, 4 Squat jumps and 4 Push-ups / I'm Finished..
so instead I end up doing 4 Squat jumps 8 Push-ups. about 6 times with
just some jogging at the begining.
BED AT 10h00 PM |
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