|
|
TUESDAY,
November 29th 2016
Do tiles in entrée with Gaby /
Talk with G on FB first time in a very very long time |
| WEDNESDAY,
November 30th 2016
4h34 PM CARDIO TAE-BOXE
~ GROUP FITNESS
with Nathalie Archambault
51 mins / AveHR
129 78% / MaxHR
151 91 %
/ 451 cals / 45 % fat / 37 mins InZone
(75%+)
Week 3/4.
5h34 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
49 mins / AveHR 121
73%
/ MaxHR 151 91 %
/ 386 cals / 45 % fat / 24 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 3/3 Thought it would be 4 weeks but
will change next week for another 3 weeks 'til xmas
|
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 /
alternate each 5 |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : lateral crunch
alternate / 2-4-6-8
scissors |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : crunch / 2-4-6-8 inside
cross runner's plank |
BED AT 10h00 PM |
| THURSDAY, December
1st 2016
7h10 PM VOLLEYBALL with Gabriel, at EURÉKA school / Play 'til
9h??
we're mostly 10 and I play OK but feel
stiff from yesterday. GS shows me a litte how to jump before hitting..
long step left, short right, very short left & jump.
BED AT 11h00 PM |
|
FRIDAY, December
2nd 2016
11h35 AM
OFF PROGRAM
P90X3 :
Pilates
~ 30 mins HOME FITNESS with Tony Horton
good, but I won't do Yoga today
|
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 |
|
Party scfp CSVDC with Gabriel at La Grange Rouge
in Granby .. theme 1920s .. dance quite a bit for
about 2 hours
BED
AT 1h00 AM |
Gaby & moi aidons Manou à nettoyer le
garage.
SUNDAY, December 4th 2016.
Gaby does the grouting
9h35 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
51 mins
+ / AveHR 124
79%
/ MaxHR 147 92 %
/ 425cals / 45 % fat / 29 mins InZone
(75%+)
week 2/4 nest week Nathalie will be absent
and Roxane will fill in for her.
8h15 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 |
ACHES & PAINS Lower back left
side hurts enough that I take Advils before gym and Tylénol Back Ache
pills before stretching!
BED AT 10h00 PM |
| MONDAY, December 5th 2016
ACHES & PAINS Lower back left
side hurts at night enough to wake me up last night and for me to
decide not to go to the gym.
|
10 Signals that maybe you need to drink more water. |
| 1. Increased Heart Rate |
| 2. Bad Breath And Dry Mouth |
| 3. Sudden Food Cravings |
| 4. Joint And Muscle Pain |
| 5. Intense Headaches |
| 6. Upset Stomach |
| 7. Fatigue |
| 8. Infrequent & dark Urination |
| 9. Dry Skin |
| 10. Trouble Focusing |
BED AT 10h00 PM |
| WEDNESDAY,
December 7th 2016
ACHES & PAINS Lower back both
sides are stiff
4h34 PM CARDIO TAE-BOXE
~ GROUP FITNESS
with Nathalie Archambault
49+abs mins / AveHR
110 66% / MaxHR
136 82 %
/ 318 cals / 50 % fat / 7 mins InZone
(75%+)
Very difficult because of my lower back pain. I'm careful.
Week 4/4. next week "Body Design" with Nancy
5h35 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
48 mins / AveHR 117
70%
/ MaxHR 150 90 %
/ 355 cals / 45 % fat / 22 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 1/3
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Cones : run
Mats: Plank with arm circles
Bossu & DB 8s : feet on Bossu, press DBs
DB 12s
: side lunge, press, side lunge |
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Cones : running backwards
Mats : squat on 1 leg, circle with other leg 3
times
Bossu & DB 15s : shoulders on Bossu, press
DB 10s:
lunge forward, press, lunge back |
|
8 times 20 secs / 10 secs |
|
TABATA
: slow burpees
( I don't do the jumping-jacks because of my back) |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5 : side
plank left / 2-4-6 side plank right |
BED AT 10h00 PM |
| THURSDAY, December
8th 2016
7h10 PM VOLLEYBALL with Gabriel, at EURÉKA school / Play 'til
9h50
we're mostly 10 / Gaby doesn't play
because he has a slightly torn ligament in the right knee.. maybe from
overstretching./ Geneviève says it was my best evening.. but I mostly
like her comentary when she said to the others about me "Elle est vite
quand on lui donne de la place"
BED AT Midnight |
|
SATURDAY,
December
10th 2016
5h30
PM Off-ProgramP90X ~ HOME
FITNESS
with Tony Horton —
# 12 Ab Ripper X
with Gaby / I'm not sure of my back so I don't do it with shoes (lighter-easier)
| #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 |
6h00 PM HOMEFITNESS - STEPS WORKOUT ~ 8 rounds of
TABATA - 2 mins between rounds
With Gaby who Modifies some because of his knee.
| 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 |
Side Lunges |
| 6 |
Dips
4x / Triceps DB10 4x |
| 7 |
High-knee /
squat-touch floor
/ Steps at 14 " |
| 8 |
1 leg squat
Steps at 8"/ abduction latérale |
BED
AT 10h30 PM
|
| SUNDAY, December
11th 2016
9h34 AM BUNS OF STEEL
Group fitness with Roxanne replacing Nathalie
48 mins
+ / AveHR 133
80%
/ MaxHR 154 93 %
/ 453cals / 35 % fat / 36 mins InZone
(75%+)
alternating Steps & not-steps.. with 4
Tabatas mixed in. I like it.
8h15 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 |
ACHES & PAINS Lower back left
side hurts enough that I take Advils before gym and Tylénol Back Ache
pills before stretching!
BED AT 10h00 PM |
| MONDAY,
December 12th 2016
4h32 PM ABDO SOLUTIONS
Group fitness with François Beloeil/McMasterville
28 mins
/ AveHR 95 57%
/ MaxHR 132 80 %
/ 132 cals / 60 % fat / 1 mins InZone
(75%+)
I'm feeling Saturday's abs..
5h05 PM CARDIO MILITAIRE
Group fitness with François B at Beloeil/McMasterville
52 mins
/ AveHR 127 77%
/ MaxHR 147 87 %
/ 454 cals / 40 % fat / 33 mins InZone
(75%+)
mainly endurance.. very tired when I get home
NOTE : I've recently realized
that I have more experience doing "fitness" than doing fencing..
BED AT 8h30 PM |
| TUESDAY, December 13th 2016
7h15 PM HOMEFITNESS - STEPS WORKOUT
~
SPARTACUS style Routine #1
42 mins ~ no HR monitor but AS USUAL : have music
from ceiling speakers, have ceiling fan, and floor fan and a yoga mat.
Add to that water, a headband, my cell phone to time the 2 mins pause
between repeating the sets.
but : Steps at 14" or 8" and weighted
vest at 20 lbs all the time. and open window :)
|
SPARTACUS : 1 min each / 15 secs rest / Do the whole thing 3
times |
|
1 |
Step-ups L&R 14" |
|
2 |
short side Traverses 14" |
|
3 |
Power Squats 8" |
|
4 |
Dips - stools |
|
5 |
Skaters 8" |
|
6 |
Push-ups
TRX |
|
7 |
Pneus rapides 14" |
|
8 |
Jump squats L&R 8" |
|
9 |
Butt lifts (hamstrings) 14" |
|
10 |
Corners 14" |
BED AT 10h30 PM |
| WEDNESDAY,
December 14th 2016
ACHES & PAINS I feeeeel
goood
4h36 PM
BODY DESIGN
~ GROUP FITNESS
with
Nancy
47 mins / AveHR
88 53% / MaxHR
116 70 %
/ 172 cals / 60 % fat / 0 mins InZone
(75%+)
Easy endurance. but it's ok.
5h33 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
47 mins / AveHR 127
77%
/ MaxHR 155 93%
/ 403 cals / 40 % fat / 28 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 2/3
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Cones : run
Mats: Plank with arm circles
Bossu & DB 10s : feet on Bossu, press DBs
DB 12s
: side lunge, press, side lunge |
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Cones : running backwards
Mats : squat on 1 leg, circle with other leg 3
times
Bossu & DB 15s : shoulders on Bossu, press
DB 10s:
lunge forward, press, lunge back |
|
8 times 20 secs / 10 secs |
|
TABATA
: 3 jumping Jacks 1
burpee .. repeat. |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : side
plank left / 2-4-6-8 side plank right |
BED AT 10h00 PM |
FRIDAY,
December 16th 2016
ACHES & PAINS I was ok yesterday but
decided to take a day off from training since I had worked-out 5 days.. and
then for no reason my left side lower back hurt during the night and most of
the morning. :(
2h15
PM Off-Program P90X3 ~
30 mins HOME
FITNESS
with Tony Horton —
MMX
Reading that GYP was doing a
Kung-Fu WO with his sons encouraged me to do this WO I had planned anyways
since I hadn't done Cardio Tae-Boxe on Wednesday. I used a heated pad do
warm up my back before starting.
|
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
plank mountain climbers |
|
7h30
PM Off-ProgramP90X ~ HOME
FITNESS
with Tony Horton — # 12 Ab Ripper X
| #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
stretch |
BED AT 10h00 PM |
SUNDAY, December
18th 2016
M+2 here since last night
9h39 AM CARDIO MILITAIRE
Group fitness with Rémy replacing Nathalie
47 mins
+ / AveHR 132
80%
/ MaxHR 157 95 %
/ 440cals / 35 % fat / 32 mins InZone
(75%+)
about the same intensity as Roxanne last week
but very different /with MC we win Burpee Challeng in 3 mins.
planned 8h15 PM OFF PROGRAM P90X ~
HOME FITNESS With
Tony Horton
#
07 Stretch
57 mins+
but no..
| #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,
December 19th 2016
4h35 PM ABDO SOLUTIONS
Group fitness with François Beloeil/McMasterville
25 mins
/ AveHR 91 55%
/ MaxHR 122 73 %
/ 103 cals / 60 % fat / 0 mins InZone
(75%+)
I'm feeling Good
5h03 PM CARDIO MILITAIRE
Group fitness with François B at Beloeil/McMasterville
55 mins
/ AveHR 134 81%
/ MaxHR 157 95 %
/ 517 cals / 35 % fat / 42 mins InZone
(75%+)
block A 4 different sets of 2 exercises done 4 times each .. with
partner.. (I do it alone) ie
sprint 3 times there and back / ?? while partner
does the lengths : repeat
total
4 times
frog jump there, ?? back / jumping jacks while partner does the
lengths : repeat
total
4 times
spiderman there, crab back twice / bicep curls while partner does the
lengths : repeat
total
4 times
DB 10s walking lunges there and back / side lunge touch the floor
while partner does the lengths : repeat
total
4 times..
block B
everyone : follow the leader
shuffles, Heinsman + ????
block C 1
minute and change with partner..
burpees / high knees repeat total 3 times
finisher : 3 x
30 secs high knees with partner holding hands out to correct hight...
I do heels to butt insead.. 3 times fast, 3 times slow
BED AT 9h30 PM |
| WEDNESDAY,
December 21st 2016
4h14 PM
PRECOR EFX 556i
~ cardio cross-country
60 mins / AveHR
138 83% / MaxHR
159 96 %
/ 592 cals / 30 % fat / 52 mins InZone
(75%+)
I don't have my music, but it's ok. on the second part à guy 2
eliptiacals form me says " une grosse monté!" I answer "la dernière" and
he says "lachez pas".when I finish I tell him " ça m'a aidé tantôt" :)
5h33 CARDIO MILITAIRE ~
GROUP FITNESS
with Yan Fontaine
50 mins / AveHR 133
80%
/ MaxHR 157 95%
/ 467 cals / 35 % fat / 38 mins InZone
(75%+)
5 minutes of WU // ABS &
Stretching after WO / Week 3/3
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Cones : run
Mats: Plank with arm circles
Bossu & DB 10s : feet on Bossu, press DBs
DB 12s
: side lunge, press, side lunge |
|
2
x (45 secs / 15 secs rest) & 1 x (40 secs / 20 secs rest ) |
Cones : running backwards
Mats : squat on 1 leg, circle with other leg 3
times
Bossu & DB 15s : shoulders on Bossu, press
DB 10s:
lunge forward, press, lunge back |
|
8 times 20 secs / 10 secs |
|
TABATA
: 3 jumping Jacks 1
burpee .. repeat. |
|
8 times 20 secs / 10 secs |
|
TABATA
1-3-5-7 : side
plank left / 2-4-6-8 side plank right |
NOTE : I was telling a Millenial that
when I was 20 I saw JackRabbit Johannsen x-country ski past me .. he was
94.. It didn't empress her. It's true that today we hear of many 90yrs+ doing
amazing things.. I'll have to stop telling that story lol
BED AT 8h45 PM |
| THURSDAY, December
22nd 2016
7h10 PM VOLLEYBALL with Gabriel, at EURÉKA school / Play 'til
9h50
we're mostly 12 but 2 vs 3 at the end / Gaby doesn't play
/ Gen broought a new player.. I'm finaller not the oldest LOL but
still "la plus vieille" /
GOOGLING info only
| LA MARCHE AFGHANE
It's all in the breathing |
|
Rythmes: Base: 3-1-3-1 À l'effort: 3-3- ou 2-2 Pour développer
votre capacité pulmonaire: marchez 10 fois sur chaque rythme:
3-1-3-1, 4-4-2, 5-5-2, 6-6-2, 7-7, 8-8, 7-7, 6-6-2, 5-5-2,
4-4-2, 3-1-3-1. Progresser lentement et sans forcer. Compter
environ 20 à 25 minutes pour l'exercice. |
BED AT 00h30 AM |
|
FRIDAY,
December 23rd 2016
2h15
PM Off-Program P90X3 ~
30 mins HOME
FITNESS
with Tony Horton —
MMX
good WO even though I'm very tired from
going to bed late last night.
|
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 front lunge, hands on floor
& step forwards, turn |
|
6h45
PM Off-Program P90X ~ HOME
FITNESS
with Tony Horton — # 12 Ab Ripper X
| #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
stretch |
BED AT 10h00 PM |
SATURDAY, December 24th 2016
19th anniversary Gaby & I
2h15 PM HOMEFITNESS - STEPS WORKOUT
~
SPARTACUS style Routine #1
42 mins ~ no HR monitor but AS USUAL : have music
from ceiling speakers, have ceiling fan, and floor fan and a yoga mat.
Add to that water, a headband, My tablette to time the intervals, my cell phone to time the 2 mins pause
between repeating the sets. With Gaby who does a completely different
set of exercises
|
SPARTACUS : 1 min each / 15 secs rest / Do the whole thing 3
times |
|
1 |
Step-ups L&R 14" |
|
2 |
Short side Traverses 14" |
|
3 |
Power Squats 14" |
|
4 |
Dips - stools |
|
5 |
Skaters 14" |
|
6 |
Push-ups
TRX |
|
7 |
Pneus rapides 14" |
|
8 |
Jump squats L&R 14" |
|
9 |
Butt lifts (hamstrings) 14" |
|
10 |
Corners 14" |
BED AT 10h30 PM |
SUNDAY, December
25th 2016
Very tired and the back-up disk of
my computer goes dead.. Gaby has alot of juggling to do so that I
back-up my stuff on his disk until I buy a new one. It's like a
huge x-mas gift that he takes care of it.
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 9h30 PM |
MONDAY,
December 26th 2016
bad ice/rain Gaby drives me to the
Beloeil Gym..
4h31 PM ABDO SOLUTIONS
Group fitness with François Beloeil/McMasterville
25 mins
/ AveHR 102 61%
/ MaxHR 132 80 %
/ 176 cals / 55 % fat / 1 mins InZone
(75%+)
It's only 11°C in the gym when we start.. lots of planks.. goes
by fast. we're only 8
5h03 PM CARDIO MILITAIRE
Group fitness with François B at Beloeil/McMasterville
55 mins
/ AveHR 134 81%
/ MaxHR 157 95 %
/ 517 cals / 35 % fat / 42 mins InZone
(75%+)
main course : Alternating 1 min DB weights and 1 min steps or plank
mountain-climber cardio.
Finisher A l
length jog, 1 burpee / 2 lengths jog, 2 burpees.. etc to 10.. ( I rest
for #6 thinking I won't even finish..
Finisher B : 3 x
30 secs high knees with partner holding hands out to correct hight...
I do it but on my own.. need time to recuperate after my 30 secs
instead of holding out my hands for the other.
We're only 5 brave ones today. and it's still only 13-15°C. I
don't like it when the fans are turned on. takes more energy to work-out
in the cold.
BED AT 9h30 PM |
Shopping at La Cordée & BestBuy and Gaby fixes wall behind pantry.
 merci
Gaby, I'll feel safe (see April 22nd for description)
|
THURSDAY, December
29th 2016
7h15
PM HOME FITNESS
~
Amélie
Style #1
with
Gabriel
I haven't done this in a long time..
|
Amélie CrossFit Style |
| 100 |
Squats DB 8s |
| 90 |
Crunches |
| 80 |
Biceps DB 8s & 5s |
| 80 |
Triceps DB / stage & DB 8s |
| 70 |
Jump rope |
| 60 |
Squat Dev. Militaire DB 5s |
| 50 |
1 leg hamstring butt lift |
|
50 |
1 leg hamstring butt lift |
| 40 |
Russian twist DB 8 |
| 30 |
Push-Ups |
| 20 |
Squat - Rameur DB 8s |
| 10 |
Burpees |
| 5 |
Jumping Jacks |
| pause |
|
| 2 mins |
4 x 30 secs cardio exercises |
| pause |
|
| 5 |
Jumping Jacks |
| 10 |
Burpees |
| 20 |
Squat - Rameur DB 8s |
| 30 |
Push-Ups |
| 40 |
Russian twist DB8 |
| 50 |
1 leg hamstring butt lift |
| 50 |
1 leg hamstring butt lift |
| 60 |
Squat Dev. Militaire DB 5s |
| 70 |
Jump rope |
| 80 |
Triceps / stage & DB 5s |
| 80 |
Biceps DB 8s |
| 90 |
Crunches |
| 100 |
Squats 50 jump / 50 DB 8s |
planned
BED AT 10h30 PM
|
|
