|
|
FRIDAY,
April
27th 2018
Mont
Saint-Hilaire
HIKING start at 12h15 PM
4 hours
Deuter 28l pack : at 12 lbs
TEMP : ~11°C , cloudy and no wind = excellent
PAIN DE SUCRE
three times
up and down to Shelter
X,
up and down
to Shelter, up and down to car
Lots of mud and wet icy
snow on the middle of the trail. Not surprising considering the Late Spring
we're having this year.
ACHES & PAINS : none! but we'll have to see tomorrow..
planned BED AT 10h00 PM
|
|
HELPING GROUT SHOWER & STUFF 14 HOURS
ACHES & PAINS : at about 10 PM my lower RIGHT back really hurts, maybe
from carring ONE heavy water pail..
|
SUNDAY,
April
29th 2018
ACHES & PAINS :
my back is ok!
HELPING GROUT SHOWER & STUFF 4 HOURS pm ? HOURS
evening
4h00
PM HOMEFITNESS -
~
Amélie Style # 11
|
50 Jumping Jacks /
course |
|
50 Squat avec poids
DB8s |
|
50 Saut à la corde |
|
25 Fentes G, D |
|
40 Jog genoux hauts |
|
40 Sumo déménageur
DB8 |
|
40 Jog talons aux fesses |
|
40 1/2 redressements |
|
30 Squats sautés |
|
30 Squats triceps
DB8s |
|
30 Mountain Climber |
|
30 Squat, kick devant |
|
30 Ski devant |
|
30 Russian Twist
|
|
30 Twists sautés |
|
30 summo & Biceps
DB8s |
|
20 Goodmorning 1 jambe G, D
DB8s |
|
20 Sumo sauté |
|
20 Sumo Gliding G, D |
|
20 Saute & ouvre sumo |
|
20 Gliding Fente arrière G, D |
|
20 Fente, élévation lat. épaule G, D |
|
20 Burpee
today..: 10 burpees / 10 PUs |
|
20 Ischios jambier au sol G, D |
|
20 Flex latérale tronc, en sumo |
|
20 Flex latérale tronc, dév mil 1 bras G, D
DB8 |
|
20 Russian Twist
|
|
20 Squat Swing de Golf
|
|
20 Abduction Hanche Tronc incliné G, D |
|
20 Squat Side Kick G, D |
|
20 4 pattes, abduc jambe tendue côté G, D |
|
20 4 pattes, fessiers G, D |
|
10 Frog Squat |
|
10 Jumping Jack |
|
10 Jumping Jack Sumo |
|
10 Ski, ski, plié |
|
10 Push-ups / 10 Knee PU, / 10 PUs / KPUs |
planned
BED AT 10h30 PM
|
| MONDAY,
April 30th 2018
too tired to go to the gym.
READING — Not me, but interesting.
6 Signs You Need to Strengthen Your Core
|
YOU UNINTENTIONALLY HOLD YOUR BREATH DURING EXERCISES |
|
"You’ve
probably heard trainers cue to keep breathing throughout an
exercise — even if it’s really tough. Well, your core is part of
what makes it possible to keep breathing while moving, and being
able to do so is a sign your core is working efficiently,
according to Nguyen.
“Holding
your breath is a quick signal to a veteran coach that you do not
‘own’ a movement or exercise,” Nguyen explains. “As intense as
an exercise is, if you cannot breathe, you are in the ‘too much’
zone.”
If you
find this happening to you, here’s how to fix it: “Almost every
exercise has two consistent points to it, a start and end
point,” Nguyen says. For example, the top and bottom of a squat,
the top and bottom of a pushup or the top and bottom of a biceps
curl. “During the first few reps of an exercise, hold the end
points and take 2–3 deep breaths — in through the nose and out
through the mouth — at each. By doing so, you allow your core to
organize the breathing muscles from the stabilization muscles.”
For static movements like planks, simply try taking 2–3 slow,
deep breaths while holding the best form you can." |
BED AT 9h30 PM |
Bed at 8h30
Tired / Absent from work / rest / M+C come in the
afternoon / I sleep alot
not feeling good in the evening.. I think I ate some bad
ham at work / bed at 8h00 PM
VERY SICK starting 3 am.. immodium helps at 7h00 but
still too sick to even get out of bed / after 24 hours in bed
my back hurts so much that I can't stay still, and can't
move either. / Take 2 Tylenols for back ache, but since
I haven't eaten for so long.. my stomach cramps up.. until
I get myself to vomit.. it's about 2 am, when I'm a little better.
yeah sure.. May the 4th be with you, well it wasn't with
me!
|
SATURDAY,
May
5th 2018
Wake up at 7h00 am feeling much better. But
what a wasted day yesterday!
7h15
PM HOMEFITNESS -
~
Amélie Style # 12
one of the "easier" WOs / feel good
1-12
: 45 secs / 15 sec to change
rest 1 min
1 - 6 : 20 secs / 10 secs to change / repeat all 5 times
Cario Bonus 1 min
7 - 12 : 20 secs / 10 secs to change / repeat all 5 times |
|
1.
déménageurs
DB8s
2.
demi-redressements assis
3. push-ups en
déplacement latérale
4. russian
twists
DB8
5. mollets &
biceps
DB8s
6. triceps
couchés
DB8s
7. Sumo squats
DB8s
8. extension
lombaires
Green
elastic strap
9. fentes
arrières
DB8s
10. élévation
latérales
DB8s
11. good moring
/ rameurs
DB8s
12. plank moutain
climbers |
BED AT 10h30 PM .
|
|
SUNDAY,
May
6th 2018
7h15
PM HOMEFITNESS -
~
Amélie Style # 13
oups.. I did 3 and 4 b on the back instead of on
stomach. still good./ This WO needs 3 timers.. and I used the 30-30
timer for my 2 mins cardio./ This is better than last year (july 5th)
"I
downloaded a nice analogical time.. and with a nice be red needle
going around it was easy to figure out when to change timings. I just
gave myself 15 seconds between exersices so that I'll start on a
quarter of the clock after I checked which exersices to do."
|
each pair is done 60 secs / 15 secs then 30
secs / 30 secs then 15 secs / 60 secs |
| 1 |
squat
DB8s |
fente arrière alterné Biceps
DB8s |
| 2 |
couché Abduc hanche - elastic - grands |
couché Abduc hanche - elastic - petit |
|
bonus cardio 2 mins : burpees &
mountain climbers |
| 3 |
ischios lève le bassin - gauche |
couché ventre battements des jambes |
| 4 |
ischios lève le bassin -
droite |
couché ventre battements des
jambes |
| 5 |
summo down 3 up 1 |
abduc hanche , tronc incliné , élév. lat.
épaules |
|
bonus cardio 2 mins : twists sautés &
squats side to side (je fais Heinsmans) |
| 6 |
Russian twists
DB8 |
flexion latéral du tronc
DB8s |
| 7 |
Planche - lève main dr/ pied gauche alterné |
1/2 redressements assis |
|
bonus cardio 2 mins : ski devant &
MaryKatherines (fentes sautés alternées) |
planned BED AT 10h30 PM
|
| MONDAY,
May
7th 2018
4h00 PM
PRECOR 100i and 576i
45 mins intervals : including 3 sets of intervals
5h00
CXWorx
~
GROUP FITNESS
with
Simon V.
30
mins..almost a cool-down from my cardio
|
LESMILLS CXWORX™ is set to 6 musical tracks.
It starts with a complete warm-up and then on to planks,
crunches, and functional exercises to strenghten the torso,
gluteus, obliques, back, and to improve your balance. |
5h35 CARDIO MILITAIRE ~
GROUP FITNESS
with
Rémy Morrissette Marsan
50 mins..
main course 5 muscle groups : 4 x 45 sec / 20
sec rest exercises each
I don't stay for the group competitions
BED AT 8h30 PM |
|
WEDNESDAY,
May
9th 2018
1h30 PM
MY-DOUBLES
Program P90X3 :
Triometrics
~ 30 mins
HOME FITNESS
with Tony Horton
same comment as each time I do these : Lots of balance
mouves that I hate but that I really need. I may never get
good at them, but at least I'll be better than if I didn't
practice at all.
|
P90X3
#2b
Triometrics |
|
1. Calf Raise Squats |
|
2. The Duper Skater |
|
3. Frog Jumps |
|
4. Warrior 3 Squats |
|
5. Speed Skater |
|
6. Superman Lunge |
|
7. Sumo Kick |
|
8. Run Stance Squats |
|
9. ISO Squat |
|
10. Slater Squat |
|
11. Duper 2 |
|
12. Jack Squats |
|
13. Hell's Chair |
|
14. Kablam |
|
BED AT 10h30 PM
|
|
THURSDAY,
May
10th 2018
Last show of season 11 of TBBT
8h30 PM
~ HOME FITNESS
with Tony Horton —
OFF-Program
#
02+
Kenpo Cardio +
|
P90X+
#02+
Kenpo Cardio+ |
|
Warm-up
1a- jab, cross,
shuffle
1b- hook, uppercut, shuffle
2- jab, step, cross
3- double hammer, lunge, sword
4- low block, hammer, front kick
5- side speed kicks
cardio or break — 60
sec
** repeat 1 to 5
6- jab, uppercut,
back kick
7- claw, hammer, lunge
8- claw, hammer, front kick
9- back fist, hammer, knee kick, front kick
10- elbow, sword, back kick
cardio or break — 60
sec
** repeat 6 to 10
11- gladiator
12- spinning swords
13- spinning swords, back hammer
14- double sword, knee kick, back kick
15- high block, knee kick burnout
cardio or break — 60
sec
**
repeat 11 to 15
cool-down & stretch |
BED AT 9h40 PM
|
|
FRIDAY,
May
11th 2018
Mont
Saint-Hilaire
HIKING start at 12h10 PM
2h40
Deuter 28l pack : at 12 lbs
TEMP : ~6°C , sunny & sometimes windy
ROCKY RED
don't feel the
greatest, but ok.
BED AT 9h00 PM
|
|
SATURDAY,
May
12th 2018
Mont
Saint-Hilaire
HIKING start at 12h15 PM
2 hours
Deuter 28l pack : at 12 lbs
TEMP : ~11°C , cloudy and no wind = excellent
DIEPPE With
Gabu. Manou, M-L & Charléloi!
our place after,
and M+ML make supper.. Salmon, Asparagus, Vermicelle and Sauce Rosé. for Mothers'
Day.
BED AT 10h00 PM
|
|
SUNDAY,
May
13th 2018
Mothers' Day, (yesterday)
8h10 PM HOMEFITNESS -
~
Amélie Style # 14
55 mins. sometimes I wasn't sure if I was supposed to do "each" or "alternate"
so I did it as I felt it.. but at 55 mins total WO, I guess it was good.
|
each pair is done 20-5 / 15-10 / 10-15
/ 5-20 times |
|
1 |
Sumo squats
DB8s |
Jump sumo squats
DB8s |
|
2 |
Static lunge
DB8s |
step back lunge
DB8s |
|
3 |
Squat - side leg lift
DB8s |
static squat leg lifts
DB8s |
|
4 |
Squat - triceps
DB8s |
dips |
|
5 |
Jumping Jacks |
Burpees |
|
6 |
1 leg hamstrings (each leg) |
butt lift |
|
7 |
Squats
12" step-ups |
Jump squats side to side12"
step-traverses |
|
8 |
Russian twists
DB8 |
flexion latéral du tronc
DB8s |
|
9 |
Front lunge
DB8s |
Front knees |
|
10 |
Crunches |
leg lifts |
BED AT 10h00 PM
|
|
TUESDAY,
May
15th 2018
7h15 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 10"
I need cardio.. so even though the steps are at 10" .. I
go for it.. as much as I can..
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3
times
|
|
1 |
Step-up L/R |
|
2 |
Traverses |
|
3 |
Power Squats |
|
4 |
TRX triceps |
|
5 |
Skaters |
|
6 |
TRX Push-ups |
|
7 |
Pneus rapides L/R |
|
8 |
Jump squats L/R |
|
9 |
Butt lifts |
|
10 |
Corners |
BED AT 10h30
|
new Family Doctor : Dre Myriam Auclair / Catherine from Vitrerie Claude
comes to measure shower glass
je n'arrive pas à m'entrainer.. j'ai besoin de me trouver un programme
d'entraiment. mais je peux au moins terminer les entrainements
d'Amélie.
|
FRIDAY,
May
18th 2018
DIET
Really need to get
back into it.. print a few "JOURNAL ALIMENTAIRE" and weigh myself 152 lbs
5 h30
PM HOMEFITNESS
-
~
Amélie Style # 16 series completed !
My sprints are runs.. but that's better than last
year's Jogs../ Gaby says he wants to start P90X on Monday..
|
1 |
50 Squat déménageurs
DB8s |
5 sprints |
|
2 |
20 Élévation du bassin g/d |
4 sprints |
|
3 |
30 Push-ups avec rotation du tronc
Knee |
3 sprints |
|
4 |
15 Fentes avec Flexion des coudes (biceps) g/d
DB8s |
3 sprints |
|
5 |
30 Squat avec extension des coudes (triceps)
DB8s |
3 sprints |
|
6 |
20 Flexion latérales du tronc
DB8s |
2 sprints |
|
7 |
20 Squat avec abduction des omoplates
DB8s |
2 sprints |
|
8 |
20 Demi-redressements assis au centre et 20 "lève les
fesses" |
2 sprints |
|
9 |
60 Secondes de planche abdominale |
|
|
10 |
50 Squats
DB8s |
5 sprints |
|
11 |
40 Push-ups
( 2 x 20 ) |
4 sprints |
|
12 |
30 Fentes et développé militaire
DB8s |
3 sprints |
|
13 |
30 Squats sumo et flexion des coudes (biceps)
DB8s |
3 sprints |
|
14 |
30 Extensions des coudes (couché)
DB8s |
3 sprints |
|
15 |
20 Russian Twist g-d
DB8 |
2 sprints |
|
16 |
20 Demi-redressements assis au centre et 20 "lève les
fesses" |
1 sprints |
|
10 burpees |
BED AT 10h00 PM
|
|
SATURDAY,
May
19th 2018
If we're going to do P90X .. I need to be able to
do the Yoga.. and on Thursday I won't have time.. so might as well jump into
it now.
1h40
PM
P90X ~
HOME FITNESS
with Tony Horton —
Pre-Program
#04 Yoga
This is a very LONG program and I almost throw up a
couple of times! I don't know if it's the ostheo artritis in my back that is
worse than before or just the fact that I haven't been doing yoga and have
gained weight.. we'll know in a few months..
|
#04 Yoga |
A) Moving Asanas : Each Asana is led through a series of Vinyasas (Sun
Salutations).
1- Runner's Pose
2- Crescent Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior
6- Triangle Pose
7- Twisting Triangle
8- Chair To Twisting Chair
9- Right-Angle Pose To Extended Right-Angle Pose & Grab
10- Prayer Twist From Runner's Pose to Side Arm Balance
11- Warrior Three to Standing Splits
12- Half Moon To Twisting Half Moon
B) Balance Postures
13- Tree — 90 sec
14- Royal Dancer — 90 sec
15- Standing Leg Extension — 30 sec
C) Floor Work
16- Crane ( Pre-Handstand) — 60 sec
17- Seated Spinal Stretch — 5 breaths
18- Cat Stretch — 9 reps
|
19- Frog —60 sec
20- Bridge or Wheel — 5 breaths
21- Plough Into Shoulder Stand With Leg Variations Into Plough
22- Table — 5 breaths
23- Cobbler Pose — 60 sec
24- One-Legged Hamstring Stretch Into Two-Legged Hamstring Stretch
D) The Yoga Belly 7
25- Touch The Sky — 30 sec
26- Boat — 30 sec
27- Half Boat — 30 sec each side
28- Scissor — 30 sec each side
29- Torso Twist Hold — 30 sec each side
30- Deep Torso Twist Hold — 30 sec each side
31- Touch The Sky — 60 sec
E) Final
Stuff
32- Side Twist
33- Glute Stretch
34- Happy Baby
35- Child's Pose
36- Shavasana ( Corpse Pose)
37- Fetal Pose
38- Lotus (Meditation Pose)
|
BED
AT 10h30 PM
|
|
SUNDAY,
May
20th 2018
3h03
PM P90X ~ HOME FITNESS
with Tony Horton —
Pre-Program
# 01 Chest & Back
checked my 2009
paper logs.. I started stronger then my first WO back then. / surprised!
|
#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 |
4h20
PM P90X ~ HOME FITNESS
with Tony Horton —
Pre-Program #
12 Ab Ripper X
so.. take my shoes offf.. but still have trouble.. but it's ok, it's the
first time in a long time.
|
#12 Ab Ripper X |
|
warm up & stretch
25 reps each
( not today ;)
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 |
PLANNING
with Gaby
|
P90X
Classic Program
weeks 1-2-3
starting May 21st
2018 |
|
Monday |
Cardio / CXWorks / Cardio Militaire at
gym (Gaby does Legs & Back ) |
|
Tuesday |
Kenpo / Ab Ripper
X |
|
Wednesday |
Shoulders & Arms |
|
Thursday |
Yoga X |
|
Friday |
Chest & Back
/ Ab Ripper
X |
|
Saturday |
Plyometrics |
|
Sunday |
Stretch
/ Ab Ripper X |
BED AT 7h00 PM
|
MONDAY,
May
21st 2018
Journée des Patriotes1h30
PM
BICYCLE~
around Bousquet
15 mins Just to make
sure the bike is ok.
3h40
PM
PRECOR 576i
60 mins
Cross-country at low resisstance (1) average hr
115.
5h00
CXWorx
~
GROUP FITNESS
with
Simon V.
30
mins..feeling
The Yoga Belly 7 and the Ab Ripper X /
we're only 2.
|
LESMILLS CXWORX™ is set to 6 musical tracks.
It starts with a complete warm-up and then on to planks,
crunches, and functional exercises to strenghten the torso,
gluteus, obliques, back, and to improve your balance. |
5h35 CARDIO MILITAIRE ~
GROUP FITNESS
with
Rémy Morrissette Marsan
50 mins..
main course 5 muscle groups : 4 x 45 sec / 20
sec rest exercises each
I don't stay for the team stuff
BED AT 7h30 PM |
|
TUESDAY,
May 22nd 2018
D's scan "excellent"
6h20
PM P90X
Week 1
~
HOME FITNESS
with Tony Horton —
# 06 Kenpo X
with Gaby
|
#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 — 24 reps
15- Side Lunge With High Sword / Low Hammer — 15 reps each side
16- Step Drag / Claw / Low Punch — 15 reps + 10 doubles each side
cardio break — 60 sec
17- High Block — 30 reps
18- Inward Block —30 reps
19- Outward Block — 30 reps
20- Downward Block — 30 reps
21- Star Block — 16 reps
cardio break — 60 sec
22- Front Shuffle with High Block / Low Punch — 15 reps
+ 10 doubles each side
23- Knee / Back Kick — 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick — 10 reps each side
25- Hook / uppercut / Low Side Kick — 10 reps each side
26- Elbow Series — 30 reps
27- Vertical Punches — 100 reps
cardio break — 60 sec
cool-down & stretch |
7h20
PM P90X
~ HOME FITNESS
with Tony Horton —
#
12 Ab Ripper X
better than on Sunday, but still a long way
to go.
|
#12 Ab Ripper X |
|
warm up & stretch
25 reps each
1- In & Out
2- Seated Bicycle —
25 front & 25 back
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 -
I do straight V-Ups
9- Oblique V-Up - 25 each side
10- Leg Climb
- 12 each side
11- Mason (Kayak) Twist 40 reps
stretch |
BED
AT 10h30 PM
|
|
WEDNESDAY,
May 23rd 2018
5h59 PM P90X
~ HOME FITNESS
with Tony Horton —
# 03 Shoulders & Arms 
|
#03 Shoulders & Arms |
|
warm up & stretch
1- Alternating Shoulder Press
2- In & Out Bicep Curl
3- Two-Arm Triceps Kickback
repeat 1 - 2 - 3
rest 30 secs
4- Deep Swimmer's Press
5- Full Supination Concentration Curl
6- Chair Dip
repeat 4 - 5 - 6
rest 30 secs
7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack
repeat 7 - 8 - 9
rest 30 secs
10- Seated Two-Angle Shoulder Fly — 16 reps
11- Crouching Cohen Curl
12- Lying-Down Triceps Extension
repeat 10 - 11 - 12
rest 30 secs
Bonus round
13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise
repeat 13 - 14 - 15
Ballistic Stretches |
BED
AT 9h30 PM
|
|
THURSDAY,
May
24th 2018
Happy Bday Daniela! Party at M's with Eveline &
Raphael We give her an Ikea Standing miror and she says it's "coooool" / to
D's liking we have my spaghetti sauce :)
BED
AT 10h30 PM
|
|
FRIDAY, May
25th 2018
DIET
150 lbs, I had
gone up to 155 three days ago.. even though I had stuck to my diet, so I'm
really glad that I'm -2 lbs for the week. Maybe it was because I was on
Advil for my muscle aches.. anti-inflamatories have a tendency to retain
water.
11h40
PM
P90X ~ HOME
FITNESS
with Tony Horton —
#04 Yoga
missed this yesterday, so I'm just catching up.
| #04 Yoga |
A) Moving Asanas :
Each Asana is led through a series of Vinyasas (Sun Salutations).
1- Runner's Pose
2- Crescent Pose
3- Warrior One
4- Warrior Two
5- Reverse Warrior
6- Triangle Pose
7- Twisting Triangle
8- Chair To Twisting Chair
9- Right-Angle Pose To Extended Right-Angle Pose & Grab
10- Prayer Twist From Runner's Pose to Side Arm Balance
11- Warrior Three to Standing Splits
12- Half Moon To Twisting Half Moon
B) Balance Postures
13- Tree — 90 sec
14- Royal Dancer — 90 sec
15- Standing Leg Extension — 30 sec
C) Floor Work
16- Crane ( Pre-Handstand) — 60 sec
17- Seated Spinal Stretch — 5 breaths
18- Cat Stretch — 9 reps
|
19- Frog —60 sec
20- Bridge or Wheel — 5 breaths
21- Plough Into Shoulder Stand With Leg Variations Into Plough
22- Table — 5 breaths
23- Cobbler Pose — 60 sec
24- One-Legged Hamstring Stretch Into Two-Legged Hamstring Stretch
D) The Yoga Belly 7
25- Touch The Sky — 30 sec
26- Boat — 30 sec
27- Half Boat — 30 sec each side
28- Scissor — 30 sec each side
29- Torso Twist Hold — 30 sec each side
30- Deep Torso Twist Hold — 30 sec each side
31- Touch The Sky — 60 sec
E) Final
Stuff
32- Side Twist
33- Glute Stretch
34- Happy Baby
35- Child's Pose
36- Shavasana ( Corpse Pose)
37- Fetal Pose
38- Lotus (Meditation Pose)
|
7h03
PM P90X
~ HOME FITNESS
with Tony Horton
—
# 01 Chest & Back
With Gaby / I up quite a few of my numbers
|
#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 |
8h20
PM P90X
~ HOME FITNESS
with Tony Horton —
#
12 Ab Ripper X
|
#12 Ab Ripper X |
|
warm up & stretch
25 reps each
( almost )
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
I do V-Ups
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps
stretch |
BED
AT 10h00 PM
|
|
SATURDAY, May
26th 2018
11h46
AM P90X ~ HOME
FITNESS
with Tony Horton — 05 Legs and Back
| #05 Legs & Back |
| warm up & stretch
1- Balance Lunge
— 20 each leg
2- Calf Raise Squat —
30 sec
3- Reverse Grip Chin-Up
— 30 sec
4- Super Skater —
25 each side
5- Wall Squat —
90 sec
6-
Wide Front Pull-Up
— 30 sec
7- Step Back Lunge —
15 each side
8- Alternating Side Lunge —
24 reps
9-
Closed Grip Overhand Pull-Up
— 30 sec
10- Single-Leg Wall Squat —
60 sec
11- Deadlift Squat —
20 each leg
12-
Switch Grip Pull-up
— 60 sec
ballistic stretch / water break
— 60 sec
13- Three-Way Lunge
— 30 reps
14- Sneaky Lunge —
20 reps
15-
Reverse Grip Chin-Up
— 30 sec
16- Chair Salutations —
2x 30 sec
17- Toe-Roll ISO Lunge —
20 each side
18-
Wide Front Pull-Up
— 30 sec
19- Groucho Walk —
45 sec
20- Calf Raises —
75 reps
21-
Closed Grip Overhand Pull-Up
— 30 sec
22- 80/20 Siebers-Speed Squat —
30 each side
23-
Switch Grip Pull-Up
— 30 sec
cool down & stretch |
6h45
PM P90X ~ HOME
FITNESS
with Tony Horton — # 02 Plyometrics
With Gaby who worked in the attic all day so we're both tired but do it
strong to the end.
| #02 Plyometrics |
| warm up & stretch
1- Jump Squat —
30 sec
2- Run-stance Squat —
30 sec
3- Airborne Heisman —
30 sec
4- Swing Kick —
60 sec
repeat 1-2-3-4
water break
— 30 sec
5- Squat Reach Jump —
30 sec
6- Run-Stance Squat Switch Pick-Up
— 30 sec
7- Double airborne Heisman —
30 sec
8- Circle Run —
30 sec each direction
repeat 5-6-7-8
water break
— 30 sec
9- Jump Knee Tuck —
30 sec
10- Mary Katherine Lunges —
30 sec
11- Leapfrog Squat —
30 sec
12- Twist Combo —
60 sec
repeat 9-10-11-12
water break
— 30 sec
13- Rock Star Hop —
15 sec each side
14- Gap Jump —
30 sec
15- Squat Jack —
30 sec
16- Military March —
60 sec
repeat 13-14-15-16
water break
— 30 sec
17- Run Squat 180 Jump Switch —
30 sec
18- Lateral Leapfrog Squat —
30 sec
19- Monster Truck Tire —
30 sec
20- Hot Foot —
30 sec each foot
repeat 17-18-19-20
water break
— 30 sec
21- Pitch & Catch —
30 sec each side
22- Jump Shot —
30 sec each side
23- Football Hero —
60 sec
cool down & stretch |
BED
AT 10h00 PM
|
|
SUNDAY,
May
27th 2018
.
Brunch in Terrebonne with Gaby. M, & ML,T, A & C for Manou's 36th Bday :)
planned
6h40
PM P90X
~ HOME FITNESS
with Tony Horton —
#
12 Ab Ripper X
|
#12 Ab Ripper X |
|
warm up & stretch
25 reps each
( almost )
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
I do V-Ups
9- Oblique V-Up
10- Leg Climb
11- Mason (Kayak) Twist 40 reps
stretch |
7h00 PM P90X ~ HOME
FITNESS
with Tony Horton — # 07 Stretching
| #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 8h30 PM
|
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