|
MONDAY, December
2nd 2019
Piano lesson
+Piano
~ 1h+
4 h00
PM
PRECOR 576i
45 minutes
I work harder for 45 mins than for an hour..
5h35
CARDIO MILITAIRE~
GROUP FITNESS
with
Ioana
Alexandra Ene
55
mins
7h55
PM Burpees
ELITE
: stay at 100 ( 25-25-25-25 )
BED AT 9h00 PM
|
|
TUESDAY, December
3rd 2019
Dentiste at 10h50 am..
but have to go back on Thursday 9 am..
to get one of the fillings fixed.
Decide to take a break from PUs & Burpees.
7h20 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 |
8 h00 PM
off program
P90X3 :
Pilates
~ 30
mins HOME
FITNESS
with Tony Horton
Much easier than when I
weighed 20 lbs more..Gaby just watches but might do it next time.
|
P90X3
#3a
Pilates |
|
1. Hundreds |
|
2. Single Leg Stretch |
|
3. Double Leg Stretch |
|
4. Peter's Bridge |
|
5. Teaser |
|
6. V rocker |
|
7. Bridge Lifts |
|
8. Scissor Ball |
|
9. Bicycle |
|
10. Hip circles |
|
11. Floating Cobra |
|
12. The Swimmer - The Flutter - The Bad Attitude |
|
13. Saw |
|
14. Alphabet Soup |
|
15. Scissor Side plank |
|
16. Sphinx Flag |
|
17. Clam Killer |
|
18. T's T |
|
19. Scissor Roller |
|
20 Pretzels |
|
BED
AT 9h30 PM
|
WEDNESDAY, December
4th 2019
Piano
~ 1h+
4 h20
PM
PRECOR 954i
35 minutes
I " Walk & talk" with FC
5h35
CARDIO MILITAIRE~
GROUP FITNESS
with
Rιmy Moisan-Morrissette
55
mins not too cardio, I feel that I can start "pushing" my energy
but not yet for a long time
BED AT 9h00 PM
|
Thursday December 5th 2019
Burpees
25-25-25-25
Push-ups
25-25-25-25
D&R & M come for supper.. girls stay for the night
Friday December 6th 2019
Soutenance de Thθse Manou Trois-Riviθres
Banner picture
Party CSN-CSVDC
|
SATURDAY, December
7th 2019
Piano
~ 1h
Burpees
25-25-25-25
Push-ups
25-25-25-25.
7h15 PM P90X
~ HOME
FITNESS
with Tony Horton
OFF-Program # 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 9h30 PM
|
|
SUNDAY, December
8th 2019
Piano
~ 1h+
9h00
AM off-program
INSANITY
~
Max Interval Circuit ~
HOME FITNESS
with Shaun-T
I don't feel like going to the gym. / modify exercises
, or do them in medium intensity.. but still a good WO
|
Insanity |
Max Interval Circuit:
Most INTENSE circuit of the program. (60 minutes) (modified) |
| |
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 |
.
BED AT 9h30 PM
|
MONDAY,
December
9th 2019
Piano
~ 1h+
Push-ups
25-25-25-25.
Energie Cardio closed for a week for renovations.
7h30
St-Pie
FESSES DE FER ~
GROUP FITNESS
with Amιlie Martin
55
mins instead of classes I missed on Tuesday mornings.
BED AT 10h30 PM
|
|
TUESDAY, December
10th 2019
Lesson at 1pm,
but I was sleeping and I had trouble waking up LOL
+Piano
~ 1h+
10h30 St-Pie MISE EN FORME POUR LES 50 ANS ET +
~
Amιlie Martin
Last class of the session
7h30
PM P90X
off-program
~
HOME FITNESS
with Tony Horton
# 06 Kenpo X
with Gaby
Push-ups
25-25-25-25 during cardio breaks
|
#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 |
BED
AT 9h30 PM
|
|
WEDNESDAY, December
11th 2019
Piano
~ 1h+
7h00
PM off-program
INSANITY
~
Max Interval Circuit ~
HOME FITNESS
with Shaun-T
Much better than Sunday morning, still modify a few.
A
10
mins / AveHR 132
83%
/ MaxHR 149 93%
/ 85 cals / 30 % fat / 9 mins InZone
(75%+).
B
5
mins / AveHR 114
71%
/ MaxHR 134 84%
/ 31 cals / 50 % fat / 1 mins InZone(75%+).
C
40
mins / AveHR 139
87%
/ MaxHR 153 96%
/ 372 cals / 30 % fat / 40 mins InZone
(75%+).
|
Insanity |
Max Interval Circuit:
Most INTENSE circuit of the program. (60 minutes) |
|
A |
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 |
- |
switch 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
B |
Stretch
|
|
30 secs |
|
**water break
C
to cool down |
|
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 |
BED AT 9h45 PM
|
THURSDAY,
December
12th 2019
Piano
~ 1h+
12h30 PM HOMEFITNESS -
GLUTES GALORE & ABS BY ME
Xoom as timer with SPARTACUS APP. have
Classical music Amazon Playlist from ceiling speakers, have ceiling fan, and
floor fan. Add to that water, a headband, a towel.
WEB GLUTES WO :
1 min each side /10 secs rests
Do the whole thing once |
|
1 |
Single-leg, cross-legged glute bridge L/R |
|
2 |
Side Hydrants with leg extension
L/R |
|
3 |
Rainbows
L/R |
|
4 |
Curtsy lunge & side kick
L/R |
|
5 |
1 heel lifted sumo squats
L/R |
|
6 |
Single-leg Deadlift , knee lift
L/R |
|
7 |
Squat to 2 calf raise , Sumo / Wide |
|
8 |
Squat to sumo stay low
L/R |
ABS BY ME WO :
1 min each side /10 secs rests
Do the whole thing once
|
|
1 |
Crunches |
|
2 |
Scissors |
|
3 |
Side plank L |
|
4 |
Side plank R |
|
5 |
V-Hold |
|
6 |
Crunch R ankle on knee |
|
7 |
Crunch L ankle on knee |
|
8 |
Wide sit-ups Alternate |
|
9 |
Touch ankle Alternate |
|
10 |
Side plank R |
|
11 |
Side plank L |
|
12 |
Bicycle |
|
13 |
C-Y |
|
14 |
Outside mountain climber |
|
15 |
Crunches Alternate L/R |
|
16 |
Crunches |
7h30
PM P90X
~ HOME FITNESS
with Tony Horton
# 03 Shoulders & Arms
With Gaby. did my 4 x 25
Push-ups instead of extra Triceps..
|
#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
Push-Ups
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
Push-Ups
repeat 13 - 14 - 15
Ballistic Stretches |
BED AT 10h30 PM |
Friday December 13th 2019
7h15 PM
STEPS
65 mins
(35+25+5 mins) of 14" step-up&downs.. alternating each minute, watching TV
|
SATURDAY, December
14th 2019
Piano
~ 1h+
Push-ups
25-25-25-25.
Burpees
25-25-25-25
BED AT 6h45 PM ! M+2 come at 1h30 AM
|
|
SUNDAY, December
15th 2019
Piano
~ 1h
M+2 until 6h15pm
7h15 PM P90X
~ HOME
FITNESS
with Tony Horton
OFF-Program # 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 9h30 PM
|
MONDAY, December
16th 2019
Piano lesson
Last one before January 6th 2020
+Piano
~ 1h+
4 h00
PM
PRECOR 576i
60 minutes
just to move before CM
5h35
CARDIO MILITAIRE~
GROUP FITNESS
with
Ioana Ene Rιmy Moisan
Morrissette
55
mins
BED AT 10h00 PM
|
TUESDAY, December
17th 2019
Piano
~ 1h+
10h07
AM
ZUMBA
~
GROUP FITNESS
with
Maryse Trahan
Great class, good to be back.
BED AT 10h00 PM
|
US President DJT is Impeached
THURSDAY, December
19th 2019
Piano
~ 1h+
3h45
PM
IN-BODY
~
Analysis
with
Simon Morier (free promo at EC)
4h00
PM
Program
~
Planning
with Simon Morier
(free promo at EC)
.
8h00 PM
STEPS
60 mins
of 14" step-up&downs.. alternating each minute, watching TV
BED AT 10h00 PM
|
|
FRIDAY,
December 20th 2019
Piano
~ 1h+
.
7h30
PM
Off-
Program P90X3 :
MMX
~ 30 mins HOME
FITNESS
with Tony Horton
I'm surprised how easily I do it, even the Burnout
at the end.
|
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) |
|
BED AT 9h40 PM
|
SATURDAY, December
21st 2019
Piano
~ 1h+
Shopping at Galerie
St-Bruno & Cartier Dix30
7h00 PM
STEPS
60 mins
of 16" step-up.. alternating each minute, watching TV
BED AT 10h00 PM
|
SUNDAY, December
22nd 2019
CP's young students' concert in the afternoon.
Piano
~ 1h+
8hh00
AM
PRECOR 576i
45 minutes
22 mins 15/90 and then 180/180
7h30 PM P90X
~ HOME
FITNESS
with Tony Horton
OFF-Program # 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 10h00 PM
|
MONDAY, December
23rd 2019
Piano
~ 1h+
7h00 PM
STEPS
60 mins
of 14" step-up.. alternating each minute, watching TV
BED AT 9h30 PM
|
AAACHOUUUUMMM !
WEDNESDAY, December
25th 2019
Piano
~ 1h+
4h00 PM
STEPS
60 mins
of 12" step-up.. alternating each minute, watching TV
BED AT 6h30 PM
|
THURSDAY,
December 26th 2019
Piano
~ 1h00+
7h30
PM P90X
~ HOME FITNESS
with Tony Horton
# 03 Shoulders & Arms
Do a test with higher weights to see if I should
changes things.. The only conclusion is that my left arm is really weaker..
.
|
#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
Push-ups
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
Push-ups
repeat 13 - 14 - 15
Ballistic Stretches |
BED AT 9h00 PM |
FRIDAY, December
27th 2019
Piano
~ 1h+
4h00 PM
STEPS TEST
3 mins
of 12" step-ups.. at 24 cycles per minute, that is 96 on the metronome..
my HR after is 96.. on the limit between good and excellent.. but I still
have alot of snifles.. so I'll do it again when my nose is better.
BED AT 8h30 PM
|
SATURDAY, December
28th 2019
Piano
~ 1h+
Alternating
Push-ups
25-25-25-25.
ABS
25-25-25-25
9h00
AM
PRECOR 576i
45 minutes
Steady because of my cold
BED AT 10h00 PM m+3 in the
evening until Monday |
|
SUNDAY, December
29th 2019
+Piano
~ 1h
3h00
PM P90X
off-program
~
HOME FITNESS
with Tony Horton
# 06 Kenpo X
with Gaby, and R & D start with us as well.
|
#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 |
BED
AT 9h030 PM
|
MONDAY, December
30th 2019
Piano
~ 1h+
4h00 PM
STEPS
60 mins
of 14" step-up.. alternating each minute, watching TV
BED AT 6h30 PM
|
TUESDAY, December
31st 2019
Piano
~ 1h+
Alternating
Push-ups
25-25-25-25.
ABS
25-25-25-25
7h00 PM P90X
~ HOME
FITNESS
with Tony Horton
OFF-Program # 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 10h00 PM and up for
New Year's Celebration with a little Bailey's |
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