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MONDAY,   May 28th 2018
Bonne fκte Manou!

Second week of P90X , so I guess I'm really doing it.

P90X  Classic Program weeks 1-2-3 started May 21st 2018
Monday Cardio / CXWorks / Cardio Militaire at gym
Tuesday Kenpo / Ab Ripper X
Wednesday Shoulders & Arms
Thursday Yoga X
Friday Chest & Back  / Ab Ripper X
Saturday Legs & Back  / Plyometrics
Sunday Stretch / Ab Ripper X

4h10 PM PRECOR  954i Treadmill
 35 mins including 30 mins pleasant jog.

5h00 CXWorx ~ GROUP FITNESS with  Simon V.
30 mins..not bad

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  Rιmy Morrissette Marsan
 50 mins.. main course 5 muscle groups : 4 x 30 sec cardio / 20 sec slow exercises each  group
and 5 mins As Many Rounds as Possible (AMRAP) : 3 exercises 10x each : Rows / Crab toe touch / jump over 8" steps.

BED AT 7h30 PM

TUESDAY,  May 29th 2018

7h00 PM  P90X  Week 2  ~ 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 224 reps

cardio break — 60 sec

cool-down & stretch

8h05 PM P90X  ~ HOME FITNESS with Tony Horton —  # 12 Ab Ripper X

#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  I do A-Z
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 30th 2018
4h15 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms 
Excellent WO .. I need a few secs stops to write my numbers, but really continue as soon as I wrote everything down.

#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 M watches hockey with Gaby

THURSDAY,  May 31st 2018
I feel dizzy quite a few times today. Eat and then sleep for 2 hours after work until Gaby comes home. feel better

4h40 PM   P90X  ~ HOME FITNESS with Tony Horton —   #04 Yoga
Gaby is at Volleyball. I have alot of trouble but do the best I can.
 

#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

FRIDAY, June 1st 2018

DIET haven't lost an ounce :/ even though I followd my diet and worked out every day.

SUMMER PROGRAM IS OUT AT Energie Cardio.. Friday AM is interesting..

10h00 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
 50 mins.. main course 5 muscle groups : 2 circuits, one more cardio, the other more muscle oriented. 2 times each
Feels good, I'll be back.

7h03 PM P90X  ~ HOME FITNESS with Tony Horton —    # 01 Chest & Back
With Gaby / I Still have to modify alot of the exercises, but others like the Standard PUs are coming along quite well.

#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

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   I do A-Z
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, June 2nd 2018
 

11h46 AM P90X  ~ HOME FITNESS with Tony Horton —   05 Legs and Back
Up the DBs to mostly 10s. Do the Back Exercises on the pull-up bars with chair, but mostly to really know how it feels so that when I do them with the black band I know what I need to feel.
 

#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

7h00 PM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
With Gaby.

#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 9h00 PM

SUNDAY, June 3rd 2018

14h40 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
Do it at my own pace without the DVD but completely and listening to Vienese Waltzes

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle — 25 forwards, 25 backwards
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
7- Pulse-up I do A-Z
8- Roll-Up/V-Up Combo  I do V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

7h00 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
 57 mins+ with Gaby

#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,   June 4th 2018

Third  week of P90X ,

P90X  Classic Program weeks 1-2-3 started May 21st 2018
Monday Cardio / CXWorks / Cardio Militaire at gym
Tuesday Kenpo / Ab Ripper X
Wednesday Shoulders & Arms
Thursday Yoga X
Friday Cardio Militaire at gym / Chest & Back  / Ab Ripper X
Saturday Legs & Back  / Plyometrics
Sunday Stretch / Ab Ripper X

4h10 PM PRECOR  954i Treadmill
 35 mins including 30 mins trying to jog but my shins take forever to warm up.

5h00 CXWorx ~ GROUP FITNESS with  Simon V.
30 mins..feeling yesterday's AB RIPPER .

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  Rιmy Morrissette Marsan
 50 mins.. main course 5 muscle groups : 4 x 30 sec cardio / 20 sec slow exercises each  group
and 5 mins As Many Rounds as Possible (AMRAP) : 3 exercises 10x each : Rows / Crab toe touch / jump ( I do bunny hops)  over 8" steps.

BED AT 9h30 PM

TUESDAY,  June 5th 2018
Day off... CMMr 3/3.. planned long time ago.

1h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 12 Ab Ripper X
I do about 30secs of flexibility WO between each.. that gives me enough rest to really work my abs properly. ie actually touch my toes on the first dozen V-Ups.. lately I've just been touching my shins.

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle — 25 forwards, 25 backwards
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up  — 25 total
5- Fifer Scissor  — 25 total
6- Hip Rock 'N Raise  I do A-Z
7- Pulse-up
8- Roll-Up/V-Up Combo  I do V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb — 25 total
11- Mason (Kayak) Twist 40 reps

stretch

7h30 Gaby does AB Ripper X without the DVD, like I suggested, and he likes it :)

3h30 PM  15 mins bicycle around home, it's windy.

8h10 PM  P90X  Week 3  ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
with Gaby, start late because Gaby does AB Ripper X without the DVD, like I suggested, and he likes it :)

#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  Since last time I did 224 Punches, I do hook, upper cuts instead.

cardio break — 60 sec

cool-down & stretch

BED AT 10h00 PM

WEDNESDAY, June 6th 2018
6h05 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms 
Excellent WO ..wow! I upped almost all of my weights or counts ( alone cause Gaby does Yoga after me instead of tomorrow when he has volleyball)

#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 9h00 PM

THURSDAY, June 7th 2018

7h00 PM   P90X  ~ HOME FITNESS with Tony Horton —   #04 Yoga
Gaby is at Volleyball. I find the A part easier than last week.

#04 Yoga

A) Moving Asanas : Each Asana is led through a series of Vinyasas (Sun Salutations). 45 mins
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

FRIDAY, June 8th 2018

DIET  Again 150 lbs.. I have to change something in my diet, it's not working like the other times.

10h00 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
 50 mins.. same circuits as las week / tabata abs at the end.
 I do well..

7h03 PM P90X  ~ HOME FITNESS with Tony Horton —    # 01 Chest & Back
Gaby is mowing the lawn / I'm quite satisfied with this WO.  Still shaking a few minutes after .. I have to wait before doing the abs.

#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
Without the DVD and without much ABS-Energy.. still feeling yesterday's YogaBelly7 and this morning's ABS-Tabata.  but I get it done honestly.
 

#12 Ab Ripper X
warm up & stretch

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   I do A-Z
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 10h30 PM - slept 1,5h in the afternoon

SATURDAY, June 9th 2018

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
With Gaby.

#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

8h30 PM P90X  ~ HOME FITNESS with Tony Horton —   05 Legs and Back
This is a killer after plyometrics!
 

#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

BED AT 10h30 PM  nap 1 h after supper

SUNDAY, June 10th 2018

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
 57 mins+ with Gaby

#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

8h30 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
Do it at my own pace While Gaby is doing the DVD. I'm really not feeling it tonight, so just do 15 each but with my shoes on.

#12 Ab Ripper X
warm up & stretch

25 reps each — 15 reps each with shoes on.

1- In & Out
2- Seated Bicycle — 25 forwards, 25 backwards
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
7- Pulse-up I do A-Z
8- Roll-Up/V-Up Combo  I do V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

BED AT 9h30 PM 

MONDAY,  June 11th 2018

Fourth week of P90X "week off"

P90X  Classic Program week 4 started May 21st 2018
Monday Cardio / CXWorks / Cardio Militaire at gym  instead of Yoga
Tuesday Core Synergistics
Wednesday Kenpo X
Thursday Stretch
Friday Cardio Militaire at gym  / Core Synergistics
Saturday Yoga X
Sunday Stretch

4h00 PM PRECOR  954i Treadmill
 45 mins Starting with 15 mins brisk walk, and then slow jog.

5h00 CXWorx ~ GROUP FITNESS with  Simon V.
30 mins..I'm feeling the week-end's WOs

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  Rιmy Morrissette Marsan
 50 mins.. main course 6 muscle groups : 4 x 30 sec cardio / 20 sec slow exercises each  group
and 5 mins As Many Rounds as Possible (AMRAP) :But NOT FOR ME TODAY.. I am completely burned, even have trouble breathing from chest pain.. too many PUs?

BED AT 9h30 PM

TUESDAY, June 12th 2018

7h31 PM P90X  ~ HOME FITNESS with Tony Horton —  # 08 Core Synergistics
 52 mins+ cool down  / with Gaby /

#08 Core Synergistics
warm up & stretch

1- Stacked foot / staggered hands Push-up
2- Banana Roll — 2 reps
3- Leaning Crescent Lunges — 24 reps
4- Squat Run — 60 sec
5- Sphinx Push-Up
6- Bow to Boat — 5 reps
7- Low Lateral Skaters — 20 reps
8- Lunge & Reach —120 sec

ballistic stretch / water break — 45 sec

9- Prison Cell Push-Up — 8 reps
10- Side Hip Raise — 30-40 reps
11- Squat X-Press — 30 reps
12- Plank to Chaturanga Run — 60 sec
13- Walking Push-Up — 4 reps each way
14- Superman Banana — 60 sec
15- Lunge Kickback Curl Press — 20 reps
16- Towel Hoppers — 60 sec
17- Ballistic Stretch — 45 sec
18- Reach High & Under Push-Ups — max
19- Steam Engine — 50 reps
20- Dreya Roll

bonus round
21- Plank to Chaturanga Iso — 60 sec
22- Halfback — 60 sec
23- Table Dip Leg Raise — 60 sec

cool-down & stretch

BED AT 10h30 PM - nap 1h

WEDNESDAY,  June 13th 2018

7h00 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 06 Kenpo X
It's almost a vacation to do this.

#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  I do high knee pull downs

cardio break — 60 sec

cool-down & stretch

planned BED AT 10h00 PM

THURSDAY, June 14th 2018

planned but NO

6h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
 57 mins+

BED AT 7h30 PM 

FRIDAY, June 15th 2018

10h00 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
 50 mins.. same circuits as las week / but in reverse order / tabata abs at the end.
 I knew Rιmy is was 24 years old, but I just realized that that means he is 40 years younger than me.

Talk with Rιmy and then Amιlie on FB about Amιlie's "Ronde de boxe" abs... not always the same.. but often:

Amιlie's "Ronde de boxe" abs   4 exercises, 15 secs each, 3 times
1) demi redressement assis au centre,
2) ciseaux ΰ la verticale
3) jambes ΰ 90 degrιs mais on va sur les cτtιs en alternance et
4) petite poussιe au centre.

SHOPPING to replace used mats

fitnessavenue.com

The AmStaff Fitness Pilates Mat is a professional-grade mat just like the ones used in Pilates studios. It is an absolute must for performing all the various forms, exercises and methods pertaining to Pilates in total comfort and style. This mat is a full 3/5" inch thick with closed cell air pockets to provide a soft, yet durable design. It also has a ribbed surface for a better feel during use and to provide a non-slip performance surface. This mat is Blue and can be rolled or hanged by it eyelet holes for easy storage. 
- 72" x 24" x 3/5"
- New eyelet design ensures easy hanging.
- Premium quality fitness mat
- Durable enough for the most extreme workouts
- Resilient closed-cell foam padding
- Lightweight / rolls up easily
- Easy to clean
- Ideal for yoga, pilates, stretching and rehab.
- Warm and comfortable to touch
- Superb cushioning
- Lightweight and easy to roll up
- Closed cell structure, impervious to water
- Hard wearing and long lasting
- Non slip
- Color: Blue
 

I don't really like buying mats without seeing, feeling them, but they were on sale from 29,99 $ to 19,99 $ so even with shipping they are reasonable. One for Gaby one for me. Hope we like them.

 

5h40 PM P90X  ~ HOME FITNESS with Tony Horton —  # 08 Core Synergistics
 52 mins+ cool down 

#08 Core Synergistics
warm up & stretch

1- Stacked foot / staggered hands Push-up
2- Banana Roll — 2 reps
3- Leaning Crescent Lunges — 24 reps
4- Squat Run — 60 sec
5- Sphinx Push-Up
6- Bow to Boat — 5 reps
7- Low Lateral Skaters — 20 reps
8- Lunge & Reach —120 sec

ballistic stretch / water break — 45 sec

9- Prison Cell Push-Up — 8 reps
10- Side Hip Raise — 30-40 reps
11- Squat X-Press — 30 reps
12- Plank to Chaturanga Run — 60 sec
13- Walking Push-Up — 4 reps each way
14- Superman Banana — 60 sec
15- Lunge Kickback Curl Press — 20 reps
16- Towel Hoppers — 60 sec
17- Ballistic Stretch — 45 sec
18- Reach High & Under Push-Ups — max
19- Steam Engine — 50 reps
20- Dreya Roll

bonus round
21- Plank to Chaturanga Iso — 60 sec
22- Halfback — 60 sec
23- Table Dip Leg Raise — 60 sec

cool-down & stretch

BED AT 10h30 PM 

SATURDAY, June 16th 2018

2h30 PM   P90X  ~ HOME FITNESS with Tony Horton —   #04 Yoga
That actually went quite well..
 

#04 Yoga

A) Moving Asanas : Each Asana is led through a series of Vinyasas (Sun Salutations). 45 mins
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, June 17th 2018
PM at M's / Fathers' Day

9h30 AM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
 57 mins+ with Gaby

#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

planned BED AT 10h30 PM 

MONDAY,  June 18th 2018

Fifth week of P90X

P90X  Classic Program week 5 started May 21st 2018
Monday Cardio / CXWorks / Cardio Militaire at gym  / do on Wednesday.
Tuesday Legs & Back / Plyometrics
Wednesday Back & Biceps  do it on Monday ./ Ab Ripper do it on Tuesday
Thursday Yoga
Friday Cardio Militaire at gym  / Chest, Shoulders & Triceps / Ab Ripper
Saturday Kenpo X / Ab Ripper  or  HIKE?
Sunday Stretch or HIKE?

7h30PM P90X  ~ HOME FITNESS with Tony Horton —    # 10 Back & Biceps
 ok, but I wouldn't be able to do cardio today.
 
#10 Back & Biceps
warm up & stretch

for me : 12-15 reps each

1- Wide Front Pull-Up
2- Lawnmower
3- Twenty-One
4- One-Arm Cross-Body Curl
5- Switch grip Pull-Up
6- Elbow-out Lawnmower
7- Standing Bicep Curl
8- One-Arm Concentraion Curl
9- Corn Cob Pull-Up
10- Reverse Grip Bent-Over Row
11- Open-Arm Curl
12- Static-Arm Curl

ballistic stretch / water break — 60 sec

13- Towel Pull-Up
14- Congdon Locomotive
15- Crouching Cohen Curl
16- One-Arm Corkscrew Curl
17- Chin-Up
18- Seated Bent-Over Back Fly
19- Curl Up/ Hammer Down
20- Hammer Curl
21- Max Rep Pull-Up
22- Superman
23- In-Out Hamer Curls
24- Strip-Set Curl

ballistic stretch

BED AT 9h30 PM

TUESDAY, June 19th 2018
Don't feel well in the morning, so I don't go in to work. Could have in the PM but I have trouble starting the work day at noon so I stay at home and make the best of it.

12h30 PM P90X  ~ HOME FITNESS with Tony Horton —   05 Legs and Back
 I always used the list below in my logs, but the times (ie 30 sec) are often wrong. I need to correct them. I'm also thinking of scanning my paper logs..

#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

3h20 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
Do it at my own pace do it all watching Russia 2018 Soccer but take about 30 mins cause I'm also planning some renovation (adding cupboards) to the laundry room.

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle — 25 forwards, 25 backwards
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
7- Pulse-up I do A-Z
8- Roll-Up/V-Up Combo  I do V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps

stretch

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —   # 02 Plyometrics
With Gaby. I didn't think I'd live through the Jump Knee Tucks and the Rock Star Hops, but was warmed-up enough to survive.

#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 

WEDNESDAY,  June 20th 2018

4h00 PM PRECOR  954i Treadmill
 30 mins trying different inclinations

5h00 CXWorx ~ GROUP FITNESS with  Simon V.
30 mins..class will change in July.

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  Rιmy Morrissette Marsan
 50 mins..4 cardio exercises 3 times / 4 weights exercises 3 times / 1 bonus round.

BED AT 7h30 PM !!

THURSDAY, June 21st 2018

7h30 PM   P90X  ~ HOME FITNESS with Tony Horton —   #04 Yoga
Never easy..Glad to be doing it with Gaby.

#04 Yoga

A) Moving Asanas : Each Asana is led through a series of Vinyasas (Sun Salutations). 45 mins
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 10h00 PM

FRIDAY, June 22nd 2018

10h00 CARDIO MILITAIRE ~ GROUP FITNESS with  Rιmy Morrissette Marsan
 50 mins..2 3 exercise circuits  45 secs  / tabata abs at the end. / burpees & plank finisher.
 

Got the new Yoga mats but they are not great. I think Comfy but fragile

6h30 PM   P90X  ~ HOME FITNESS with Tony Horton —   #09 Chest, Shoulders & Triceps
With Gaby. I modify alot of the exercies.

#09 Chest, Shoulders & Triceps
warm up & stretch

1- Slow-Motion 3-in-1 Push-Up — 12 reps
2- In & Out Shoulder Fly — 16 reps
3- Chair Dip — 30 sec
4- Plange Push-Up
5- Pike Press
6- Side Tri-Rise
7- Floor Fly
8- Scarecrow
9- Overhead Triceps Extension
10- Two-Twitch Speed Push-Up
11- Y-Press
12- Lying Triceps Extension

ballistic stretch

13- Side-To-Side Push-Up
14- Pour Fly
15- Side-Leaning Triceps Extension
16- One-Arm Push-up
17- Weighted Circle — 40 reps
18- Throw The Bomb
19- Clap or Plyo Push-Up
20- Slow-Mo Throw
21- Front-To-Back Triceps Extension
22- One-Arm Balance Push-Up
23- Fly-Row-Press
24- Dumbell Cross-Body Blows

cool-down & stretch

7h20 PM P90X  ~ HOME FITNESS with Tony Horton —    # 12 Ab Ripper X
Do it right after C, S & T. but just do ½V-ups today, not feeling it.

#12 Ab Ripper X
warm up & stretch

25 reps each

1- In & Out
2- Seated Bicycle — 25 forwards, 25 backwards
3- Seated Crunchy Frog
4- Crossed Leg/Wide Leg Sit-Up
5- Fifer Scissor
6- Hip Rock 'N Raise
7- Pulse-up I do A-Z
8- Roll-Up/V-Up Combo  I do ½ V-Ups
9- Oblique V-Up — 25 each side
10- Leg Climb
11- Mason (Kayak) Twist 40 reps DB8

stretch

BED AT 10h30 PM 

SATURDAY,  June 23rd 2018

3h00 PM  P90X    ~ HOME FITNESS with Tony Horton —  # 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 — 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 224 reps

cardio break — 60 sec

cool-down & stretch

7h05 PM P90X  ~ HOME FITNESS with Tony Horton —  # 12 Ab Ripper X

Amιlie's "Ronde de boxe" abs   4 exercises, 15 secs each, 3 times
1) demi redressement assis au centre,
2) ciseaux ΰ la verticale
3) jambes ΰ 90 degrιs mais on va sur les cτtιs en alternance et
4) petite poussιe au centre.

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 07 Stretching
 57 mins+

#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

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