|
|
SUNDAY,
November
12th 2017
8 x10 bdmt lunges
9h36 AM BUNS OF STEEL
Group fitness with
Nathalie Archambault
54
mins / AveHR
95 59% / MaxHR
111 69 %
/ 270 cals / 60 % fat / 0 mins InZone
(75%+)
Nathalie says the class was less cardio than the last time but it
still doesn't explain my HR monitor results. I was actually feeling
great and doing all the exercises at max. Add lots of jumps and twist
Juming Jacks
Aches & Pains
: top of left foot after gym until about 4 pm. Advil helps.
2 x10
bdmt lunges
BED AT 10h30 PM
|
|
|
MONDAY,
November 13th 2017
5h00
PM off-program
INSANITY
~
Max Interval Circuit ~
HOME FITNESS
with Shaun-T
I don't feel like going to the gym. / modify some exercises
that are too difficult or ok for what I want to do.
replaced by * 10 X 10 bdmt lunges
|
Insanity |
Max Interval Circuit:
Most INTENSE circuit of the program. (60 minutes) |
| |
Warm up |
|
30 secs |
- |
Jog |
|
30 secs |
- |
Jumping jacks arms straight up |
|
30 secs |
- |
*123 |
|
30 secs |
- |
jump rope 2 feet side to side |
|
30 secs |
- |
high knees with arms out |
|
30 secs |
- |
swithc kicks (plyo alternating kicks) |
|
30 secs |
- |
hit the floor (side to side touch the floor with alternating hand in
the center) |
|
30 secs |
- |
floor hops (from a push-up position jump feet from left to right) |
|
30 secs each |
repeat* |
|
15 secs each |
repeat* |
|
5 mins |
Stretch |
|
30 secs |
|
**water break |
|
45 secs / 15 rest |
- |
sprint then 4 plyo lunges |
|
45 secs /15 rest |
- |
ski abs for 4, then 4 push-up jacks, then 4 in and out abs then 4
oblique push-ups (push-up with knee in) |
|
45 secs / 15 rest |
- |
*power strikes (two low punches to one side then other) |
|
45 secs / 15 rest |
- |
frog jumps (forward and back jumps) |
|
30 secs |
|
**water break |
|
45 secs each |
repeat no stopping* |
|
30 secs |
|
**water break |
|
45 secs each |
repeat no stopping* |
|
60 secs |
- |
2 360 degree football run turns then 4 cross jacks |
|
30 secs |
|
**water break |
|
45 secs / 15 rest |
- |
*4 hooks high, hooks low, then 4 high jump rope jumps |
|
45 secs / 15 rest |
- |
high knee runs with oblique twists |
|
45 secs / 15 rest |
- |
high low jab with squat (plyo squats) |
|
45 secs / 15 rest |
- |
floor switch kicks |
|
30 secs |
|
**water break |
|
45 secs each |
repeat no stopping* |
|
30 secs |
|
**water break |
|
45 secs each |
repeat no stopping* |
|
60 secs |
- |
123 then jab (jump center then jab then go other way)* |
|
30 secs |
|
**water break |
|
45 secs / 15 rest |
- |
side suicide jumps (burpies but legs go to the side) |
|
45 secs / 15 rest |
- |
plyo jacks with hooks |
|
45 secs / 15 rest |
- |
full body drill (8 floor runs, 4 moving push-ups, wide floor run,
stand up) |
|
45 secs / 15 rest |
- |
plank punches (stay in plank and alternate raising one hand) |
|
30 secs |
|
**water break |
|
45 secs each |
repeat no stopping |
|
30 secs |
|
**water break |
|
45 secs each |
repeat no stopping |
|
3 mins 15 secs |
Cool down |
planned
BED
AT 10h00 PM
|
|
TUESDAY,
November 14th 2017
7h20 PM BADMINTON
at
ST-PIE / Play 'til 9h25
/ we're 9 but 4 are begingers who don't play with us. Gaby and I play alot/practice
singles at begining and end. in the middle we play with Luc, Matisse, and Sara,
I don't sit out at all and am glad , but it is hard on the concentration.
BED AT 11h30
|
|
WEDNESDAY,
November
15th 2017
Very tired and sleepy all day.
7 x 10
bdmt easy lunges
7h15 PM VOLLEYBALL
with Gabriel, at
ST-PIE / Play 'til 9h35.
we're 12 / planned
: I have to think of Kenpo " Hook" when I serve, but I end
up doing overhead serves!
BED AT 11h30 PM
|
|
THURSDAY,
November
16th 2017
STRESS & STUFF :
I think that "La rentrιe
est finalement terminιe"..
BED AT 10h30 PM |
|
FRIDAY,
November
17th 2017
STRESS & STUFF : Sleep all day!
20h45
PM HOMEFITNESS - BDMT WORKOUT 1 ~
SPARTACUS style
Xoom as timer with SPARTACUS APP.
. routine on PAPER, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel. Basic footwork ΰ la Jimmy Lin
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
*to forehand and backhand / ** to front court and back
court |
|
1* |
S-Step / Left-step / lunge / |
|
2 |
S-Step / Left-step / lunge FH / return
/ |
|
3 |
S-Step / L BH / lunge / return /
|
|
4* |
S-Step / 2x Chassι / return / |
|
5* |
S-Step / run (2-4x) return / |
|
6** |
S-Step / run (2-4x) return / |
|
7 |
S-Step / Shuffle to FH BC / Scissor Jump
|
|
8 |
S-Step /
Shuffle
to FH BC / Block Jump
|
|
9 |
Front Court FH and BH with S-Steps, Shuffles, Runs |
|
10* |
S-Step, run back or shuffle back, Block or Scissor Jump |
BED AT 1h00 AM
|
PM and evening at M+5
|
SUNDAY,
November
19th 2017
9h36 AM BUNS OF STEEL
Group fitness with
Nathalie Archambault
I
don't wear my HR monitor.. just don't feel like knowing. class
goes well except for the "side-steps and burpees" song. but it's at
the begining of the class, I'm not warmed up yet. /
Talk with
Isabelle (Softball girl) about her dauther Ιmilie.. I wish I could
remember names..
6h00 PM
10
x10
bdmt lunges
BED AT 10h30 PM
|
| MONDAY,
November 20th 2017
3h51 PM
PRECOR
556i
15/90
intervals, and then cross-training 1
I feel good but slow, not very cardio but good.
60
mins
5h41 CARDIO MILITAIRE ~
GROUP FITNESS
with
Rιmy Morrissette Marsan
50
mins.. great class
6 exercise circuit.
& cardio tabata # I don't know why my stats aren't higher.
BED AT 10h30 PM |
|
TUESDAY,
November 21st 2017
7h20 PM BADMINTON
at
ST-PIE / Play 'til 9h20
with Gaby
/ Luc, Guillaume, Matisse and Sara are there. I'm really feeling yesterday's WO..
and still have trouble moving back. but the rest is ok. not good, but ok.
BED AT 12h30 AM but
slept an hour before supper
|
|
WEDNESDAY,
November
22nd 2017
another big day at work , sleep
an hour before supper,
I'd sleep at noon, but don't want to take my contact lenses off.
7h15 PM VOLLEYBALL
with Gabriel, at
ST-PIE / Play 'til 9h40
we're 14 / Do
overhand serves and bout 4/5 go over.. not dangerous, but over.
BED AT 11h30 PM
|
|
THURSDAY,
November
23rd 2017
Easy Home WO
10x10 VB toss-ups for overhand
services. I realize that I should be looking up when I start tossing
the ball, and not AT the ball in my hand. for underhand services it
doesn't matter much.
10x10 BDMT
S-Step / Left-step / lunge
in various directions
10x10
VB OH dynamic service pull-overs with DB3
concentrate on looking UP, not easy with
arthritis in the neck.
BED AT 10h30 PM
|
|
FRIDAY,
November
24th 2017
STRESS & STUFF :
NOPE ! feel good
SHOPPING
Sports Experts 39,99 $
instead of 79,99 $
|
Black Knight Airstream FX
XL |
Designed for:
Novices to advanced club players.
Frame: High Modulus Graphite and Graphite frame
with Competition Grip
String: Lonfibre / String Tension: 18-22
lbs
Rigidity: Medium / AFW: 84 grams
Area: 362 sq.cm. / Overall length: 68
cm. |
|
 |
 |
ASICS Gel-Rocket
8
With exceptional fit, enhanced traction and upgraded,
shock-absorbing cushioning, our GEL-Rocket 8 model is
a top-level shoe for an entry-level price. Known as a
longtime favorite of beginner and intermediate court
players, the latest GEL-Rocket incarnation features
our stabilizing Trusstic System technology, gum rubber
on the outsole for traction and our signature Forefoot
GEL technology cushioning system. |
10x10 VB toss-ups
for overhand services.
19h45
PM HOMEFITNESS - BDMT WORKOUT 1 ~
SPARTACUS style
Xoom as timer with SPARTACUS APP.
. routine on PAPER, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel. Basic footwork ΰ la Jimmy Lin
/
with Gaby!
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
*to forehand and backhand / ** to front court and back
court |
|
1* |
S-Step / Left-step / lunge |
|
2 |
S-Step / Left-step / lunge FH
/ return |
|
3 |
S-Step / L BH / lunge / return |
|
4* |
S-Step / 2x Chassι / return |
|
5* |
S-Step / run (2-4x) return
|
|
6** |
S-Step / run (2-4x) return
|
|
7 |
S-Step / Shuffle to FH BC / Scissor Jump
|
|
8 |
S-Step /
Shuffle
to FH BC / Block Jump
|
|
9 |
Front Court FH and BH with S-Steps, Shuffles, Runs |
|
10* |
S-Step, run back or shuffle back, Block or Scissor Jump |
BED AT 11h00 PM
|
|
SUNDAY,
November
26th 2017
9h36 AM BUNS OF STEEL
Group fitness with
Nathalie Archambault
I
don't wear my HR monitor.. just don't feel like knowing. class
goes well , no burpees. / NA is very glad when I tell her that the Tae-boxe
Virtual Class is horrible LOL and I'm very glad to be able to
say it to someone who understands :)
Easy Home WO
10x10 VB toss-ups
for overhand services.
10x10 BDMT
S-Step / Left-step / lunge
in various directions
3x10 VB OH dynamic service pull-overs with DB3
3x10 VB OH dynamic service pull-overs with DB5
BED AT 10h30 PM
|
tired, don't go to the gym.. BED AT 9h00 PM
|
TUESDAY,
November 28th 2017
10x10 VB toss-ups
for overhand services.
Dentist
1 carrie , have to go back on dιcember 14th
7h300 PM BADMINTON
at
ST-PIE / Play 'til 9h30
with Gaby
/ Pleun, Guillaume, Matisse and Sara are there. and Richard and his son
and quite a few others.I'm sleepy a little but love my new Black Knight
Airstream FX XL raquet / was supposed to be the last evening, but it's
extended to december 19th!
BED AT 12h30 AM but
again slept an hour before supper
|
|
WEDNESDAY,
November
29th 2017
7h15 PM VOLLEYBALL
with Gabriel, at
ST-PIE / Play 'til 9h40
we're 14 / Do
overhand serves most go over.. 1 is actually very good! there's hope.
BED AT 11h30 PM
|
|
THURSDAY,
November
30th 2017
Flue shot after work at St-Pie. goes
quickly and well.
YouTube
Easy Home WO
non-consecutive training
10x10 VB service moves slowly Day 1
10 x10 BDMT
S-Step / Left-step / lunge
in various directions
BED AT 11h30 PM
|
|
FRIDAY,
December
1st 2017
10x10 VB
service moves slowly
14h00
PM HOMEFITNESS - BDMT WORKOUT 1 ~
SPARTACUS style
Xoom as timer with SPARTACUS APP.
. routine on PAPER, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel. Basic footwork ΰ la Jimmy Lin
/
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
*to forehand and backhand / ** to front court and back
court |
|
1* |
S-Step / Left-step / lunge |
|
2 |
S-Step / Left-step / lunge FH / return
|
|
3 |
S-Step / L BH / lunge /
return |
|
4* |
S-Step / 2x Chassι / return |
|
5* |
S-Step / run (2-4x) return |
|
6** |
S-Step / run (2-4x) return
|
|
7 |
S-Step / Shuffle to FH BC / Scissor Jump
|
|
8 |
S-Step /
Shuffle
to FH BC / Block Jump
|
|
9 |
Front Court FH and BH with S-Steps, Shuffles, Runs |
|
10* |
S-Step, run back or shuffle back, Block or Scissor Jump |
BED AT 11h00 PM home early from
CSVDC Bal Masquι
|
SATURDAY,
December 2nd 2017
Greich & Scaff : new contacts & Glasses in 2 weeks.
10x10 VB
service moves slowly
Day 3
7h30
PM
P90X3 HOME
FITNESS
with Tony Horton off-program
Eccentric Upper
~ 30 mins
Do the Pulling exercises with the Black band and most of the PUs on my
knees but I need to do an upper WO
I'm tired and my PUs are lousy but it's still an honest WO.
|
P90X3
#8a
Eccentric Upper |
|
1. Standard Push-Ups |
|
2. Standard Pull-Ups |
|
3. Military Press |
|
4. Military Push-Ups |
|
5. Chin-Ups |
|
6. Deep Swimmer's Press |
|
7. Fly Push-Ups |
|
8. V Pull-Ups |
|
9. Upright Hammer Pull |
|
10. Staggered Push-Ups |
|
11. Rocket Launcher Row |
|
12. Lateral/Anterior Raise |
|
13. Plyo Push-Ups - TRX |
|
14. Vaulter Pull-Ups |
|
15. Pterodactyl Flys |
|
16. Rocket Launcher Kickback |
|
17. Flip Flop Combo |
|
18. Tricep Skyfers |
|
19. Kneeling Preacher Curl |
|
BED AT 10h30 PM |
|
SUNDAY,
December 3rd 2017
Easy Home WO
non-consecutive training
10x10 VB service moves smoothly and
snap
Day
4
10x10 BDMT
S-Step / Left-step / lunge
in various directions
|
2h00 PM
Chez Manou & Marie-Lθne :
Baby is comming.
BED AT 10h30 PM hardly sleep at all. |
|
MONDAY,
December 4th 2017
bad headache when I get up and until 10am
With Gaby Take R & D to
school and go get them after. Visit Albi during the day.
Charlιloi est un
super beau prιnom. 3kg900 / 54 cm.. at 22h50.
8 lbs10 oz / 21,5 "
10x10 VB service moves
Day
5
smoothly and snap
BED AT 10h30 PM
|
|
TUESDAY,
December 5th 2017
With Gaby Take R & D to
school and go get them after, shopping in-between
Canadian
Tire
|
"Le bβton Tiger Tail est conηu pour lauto-massage.
Il aide ΰ dιfaire les adhιrences musculaires et ΰ prιvenir les spasmes
et les crampes. Son revκtement est confortable et les poignιes
permettent dappliquer une pression uniforme sur les muscles. Ses
extrιmitιs sont aplaties pour utiliser sur les points gachettes
« trigger points »." |
 |
1x10 VB service moves
Day
6 / really too busy
go see M-L and Charlιloi & Manou at Centre
Hospitalier Pierre-Le Gardeur. with Gaby, Rosa, Daniela.. lots of
pictures. Mette M-L's parents who bring A & T.
BED AT 9h30 PM
|
|
WEDNESDAY,
December 6th 2017
Alone with girls.
The Tempo blew over during the night..
|
it takes me 20 mins to move it to make room
for my car to pass.,
|
 |
Take R & D to school and go home afterward
|
|
10x10 VB service moves
Day
7
work in the afternoon.
7h15 PM VOLLEYBALL
with Gabriel, at
ST-PIE / Play 'til 9h40 LAST EVENING UNTIL 2018
we're
12 and I practice alot my OH
serves AGAINST THE WALL before the evening
so with this the Tempo
adventure I'm quite tired .. say to myself " Je suis la fille qui a
levι le Tempo".. to give myself energy at the serves in the last
30 mins.. and it works ! LOL
BED AT 11h30 PM |
|
THURSDAY,
December
7th 2017
Easy Home WO
non-consecutive training
10x10 VB service moves
with target to hit
5 x20 VB toss-ups
for overhand services.
DIY equipement
|
Volleyball Overhand Serve Target |
 |
|
I
was told by J-M pθre at volleyball that I don't quite
extend my hitting arm enough and I totally agree since
I ofthen hit the ball with my fingers. So I set
up this target. Just shut a door on a plumbing
insulation cut in half lengthwise and in half-round
to fit between door and door frame. It's in the
hallway so there is no furniture around and I can hit
it each time I pass it as well as when I practice.
I
don't have access to a volleyball court so I do what I
can. |
BED AT 11h00 PM
|
|
FRIDAY,
December
8th 2017
Easy Home WO
non-consecutive training
10x10 VB service moves
with target to hit
5 x20 VB toss-ups
for overhand services.
19h00
PM HOMEFITNESS - BDMT WORKOUT 1 ~
SPARTACUS style
Xoom as timer with SPARTACUS APP.
. routine on PAPER, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel. Basic footwork ΰ la Jimmy Lin
/
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
*to forehand and backhand / ** to front court and back
court |
|
1* |
S-Step / Left-step / lunge |
|
2 |
S-Step / Left-step / lunge FH / return
|
|
3 |
S-Step / L BH / lunge / return |
|
4* |
S-Step / 2x Chassι / return |
|
5* |
S-Step / run (2-4x) return
|
|
6** |
S-Step / run (2-4x) return |
|
7 |
S-Step / Shuffle to FH BC / Scissor Jump
|
|
8 |
S-Step /
Shuffle
to FH BC / Block Jump
|
|
9 |
Front Court FH and BH with S-Steps, Shuffles, Runs |
|
10* |
S-Step, run back or shuffle back, Block or Scissor Jump |
BED AT 11h00 PM
|
|
SATURDAY,
December
9th 2017
Easy Home WO
non-consecutive training
10x10 VB service moves
with target to hit
5 x20 VB toss-ups
for overhand services.
7h00
PM P90X
~ HOME FITNESS
with Tony
Horton
OFF-Program
# 01 Chest & Back
About time that I did this WO again! But
OUCH! I need to do it more often.
| #01
Chest & Back |
| warm up
& stretch
1- Standard Push-Up
2- Wide Front Pull-Up
3- Military Push-Up
4- Reverse Grip Chin-Up
mini stretch 2
minutes
5- Wide Fly Push-Up
6- Closed Grip Overhand Pull-Up
7- Decline Push-Up
8- Heavy Pants
mini stretch 2
minutes
9- Diamond Push-Up
10- Lawnmower
11- Dive-Bomber Push-Up
12- Back Fly
repeat but switch
order of every 2 exercises :
2 - 1 - 4 - 3 - 6 - 5 - 8 - 7 - 1 0 - 9 -
12 - 11
cool-down & stretch |
BED
AT 10h30 PM
|
|
SUNDAY,
December
10th 2017
9h36 AM BUNS OF STEEL
Group fitness with
Nathalie Archambault
I
don't wear my HR monitor.. don't feel like knowing. 30
mins of cardi goes well no burpees.
DIY equipement
|
Volleyball Overhand Serve Toss Target |
|
Almost every Service tutorial says that the "toss" is
very important.. but I can,t practice it well in our
7' 10" high rooms so in an unfinished section of the
basement we put a piece of accoustic ceiling to cover
the nail ends that stick out and now I can Toss the
ball up to 8' 3"..
I
don't have access to a volleyball court so I do what I
can. |
 |
Easy Home WO
non-consecutive training
5x20 VB toss-ups
for overhand services.
5x20 VB service moves
with target to hit
5x10 Push-ups
10x10 BDMT
S-Step / Left-step / lunge
in various directions
BED AT 10h30 PM
|
| MONDAY,
December
11th 2017
7h45
PM HOMEFITNESS - STEPS WORKOUT ~
SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.
. routine on Blackboard, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel. today : Steps at
12"
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
|
| 1 |
Step-up
L/R |
| 2 |
Traverses
. |
| 3 |
Power Squats
|
| 4 |
Dips 16" steps
|
| 5 |
Skaters
|
| 6 |
Push-ups |
| 7 |
Pneus rapides L/R |
| 8 |
Jump
squats |
| 9 |
Butt lifts
|
|
10 |
Corners
|
Easy Home WO
non-consecutive training
5x20 VB toss-ups
for overhand services.
alternating with :
5x20 VB service moves
with target to hit
5x11 Push-ups :
11-11-11 and 12-20-20
In Spartacus
10x10 BDMT
S-Step / Left-step / lunge
in various directions
BED AT 10h30 PM |
|
TUESDAY,
December 12th 2017
Easy Home WO
non-consecutive
training
5x12 Push-ups :
12-12-12-12-12
5x20 VB toss-ups
for overhand services.
alternating with :
5x20 VB service moves
with target to hit
7h20 PM BADMINTON
at
ST-PIE / Play 'til 9h25
We're only 4.. Pleun, Richard, Gaby and me. I play lousy.. I'm stiff. I don't
know if it's from the PUs or th VB serving practice.. but it really wasn''t fun
. I want to feel good at badminton. I'll have to change something in my
routine./ on the bright side.. My VB serving practice has been going well and
My hand is starting to "stiffen" when I hit the target..
BED AT 11h30
|
| WEDNESDAY,
December
13th 2017
Easy Home WO
non-consecutive training
5x20 VB toss-ups
for overhand services.
alternating with :
5x20 VB service moves
with target to hit
5x13 Push-ups
: 13-13-13-13-13
BED AT 9h00 PM |
| THURSDAY,
December
14th 2017
Easy Home WO
non-consecutive training
5x14 Push-ups :
14-14-14-14-14
5x20 VB toss-ups
for overhand services.
alternating with :
5x20 VB service moves
with target to hit
BED AT 10h30 PM |
| FRIDAY,
December
15th 2017
Easy Home WO
non-consecutive training
5x15 Push-ups :
15-15-15-15-15
5x20 VB toss-ups
for overhand services.
alternating with :
5x20 VB service moves
with target to hit
5h09
PM P90X ~ HOME
FITNESS
with Tony Horton
Pre-Program # 11 Cardio X
| #11 CardioX |
| quick warm-up
Yoga
1- Sun Salutations (Vinyasas) 2 reps
2- Runner's Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior
Kenpo
6- Ball Kick 20 each side
7- Hook/Uppercut / Side Kick 15 each side
8- Front & Back Knuckles / Ball Kick / Back Kick
15 each side
9- Jab / Cross / Hook / Uppercut 25 each side
10- Three-Direction Kick 18 each side
Plyo
11- Airborne Heisman 30 sec
12- Swing Kick 30 sec
13- Jump Shot 30 sec
14- Tire 30 sec
15- Wacky Jacks 30 sec
repeat 11-12-13-14-15
Core Synergistics
16- Squat X-Press 30 reps
17- Steam Engine 50 reps
18- Dreya Roll 60 sec
19- Squat Run 30 sec each side
20- Superman / Banana 60 sec
cool down & stretch |
BED AT 10h30 PM |
| SATURDAY,
December
16th 2017
Easy Home WO
non-consecutive training
4x16
& 1xMax Push-ups :
16-16-16-16 & 30 during 3rd cardio break
of Kenpo below.
5x20 VB toss-ups
for overhand services.
alternating with :
5x20 VB service moves
with target to hit
6h15
PM P90X ~ HOME
FITNESS
with Tony Horton
Pre-Program
# 06 Kenpo X
| #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 DO
PUSH-UPS INSTEAD
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 |
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"The
hips lead the arm."