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SATURDAY,  March 14th 2020
 Piano 1h+
M+3 leave at 11h00 AM

Schools are closed for 2 weeks.. Covid-19 is officially a Pandemic. I'm not scared, but careful.
Update March 23rd.. Schools are closed until April 13th. Gaby & M work from home
 Update April 4th.. Schools are closed until May 4th. Gaby & M work from home

FACEBOOK : I write :

Je ne crois pas que le gym soit une place spécialement dangereuse pour attraper le CoVid-19, mais comme je ne déteste pas m’entraîner à la maison, et j'ai de la place et l'équipement.. pour au moins 2 semaines je vais laisser le gym à ceux qui n'ont ni place, ni équipement, ni envie.. qu'il y ait un peu moins de monde au gym sera bien. // qui sait, peut-être ça va me pousser à aller courir dehors.. lol

update a few days later.. all the gyms have to close.

2h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
Xoom  as timer with SPARTACUS APP. routine on Blackboard, have music (Classic Rock from the 80s) Amazon Playlist  from ceiling speakers,  have ceiling fan,  and  floor fan. Add to that water, a headband, a towel. Steps at 10"

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Dips (14")
4

 Power Squats

5 Skaters  
6 Push-ups
7 Pneus rapides L/R   
8 Jump squats L/R  
9 Butt lifts
10 Corners

3h10 PM HOMEFITNESS - ABS WORKOUT 5 x 1 mins.

7h40 PM STEPS 60 mins of 10" step-up/down watching TV

BED AT 10h30 PM 

SUNDAY,   March 15th 2020
Piano ~ 1h+

 7h00 PM 3 WEEK YOGA RETREAT 30 mins Week 3 Stretch  / with Gaby

7h40 PM 3 WEEK YOGA RETREAT 10 mins week-end ABS

BED AT  10h30 PM 

MONDAY,  March 16th 2020
Piano ~ 1h00

7h05 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms 
Not very strong today, but feeling good. // work on my Push-ups and Pull-ups instead of  #9 and 15

#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

TUESDAY,  March 17th 2020
Piano ~ 1h00
Dr. MA.. Effexor uped to 300 mg. See her in 6 weeks.

11h05 PM ZUMBA FITNESS ~ HOME FITNESS with Beto Perez — 
I'm feeling yesterday's # 03 Shoulders & Arms   ! but it's all good.
  

Zumba Fitness Exhilarate: The Ultimate Experience DVD Set
Bought this in 2013..
  • Includes seven multisensory fitness DVDs of varying intensity packed with spicy-hot music and pulsating rhythms
  • Easy-to-follow steps for more than 30 rhythms, including merengue, salsa, reggaeton, calypso, cumbia, hip-hop, and belly dance
  • Two-in-one DVD feature lets you listen to verbal cueing or music only
  • Comes with maraca-like Zumba® Toning Sticks to sculpt your body while dancing

BED AT 10h00 PM

WEDNESDAY,  March 18th 2020
Piano ~ 1h00+

11h05 AM MOSSA FITNESS ~ HOME FITNESS ( short version of class )
  70 mins : Mossa Fight 1 = 35 mins /// Mossa Fight 2 = 36 mins .. including 1 arm sprawls

60 Days free tiral  because of Covid-19 —  ( to May 15th 2020 )

 

BED AT 10h00 PM

THURSDAY,  March 19th 2020
Piano ~ 1h00+
With M we decide they won't come for a while - Covid-19

4h05 PM P90X  ~ HOME FITNESS with Tony Horton —  # 09 Chest, Shoulders & Triceps. 
Taking it easy since I haven't done this in a long time, and plan to do it again soon.
 

#09 Chest, Shoulders & Triceps
#8 Scarecrow & #14 Pour Fly : for a while now it is said that they are bad for the shoulders..

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 different exercise
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

7h05 PM MOSSA FITNESS ~ HOME FITNESS  ( short version of class )
 Mossa Fight 3 = 33 mins / with Gaby / I don't know if it's harder than #1 and #2.. I'll have to try #1 again soon.

60 Days free tiral  because of Covid-19   ( to May 15th 2020 )

BED AT 10h00 PM

SATURDAY,  March 20th 2020
 Piano 1h / get my piano glasses
 DIET : 129 lbs
 

5h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style
Xoom  as timer with SPARTACUS APP. routine on Blackboard, have music (Classic Rock from the 50s) Amazon Playlist  from ceiling speakers,,  have ceiling fan,  and  floor fan. Add to that water, a headband, a towel. Steps at 10"

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Dips- Do overhead Tricep curls
4

 Power Squats

5 Skaters  
6 Push-ups
7 Pneus rapides L/R   
8 Jump squats L/R  
9 Butt lifts
10 Corners

BED AT 9h30 PM 

SATURDAY,  March 21st 2020
Piano  ~ 1h

5h40 PM STEPS 60 mins of 8" steps watching TV upstairs.

BED AT 7h00 PM !! I thought I'd take a nap..

SUNDAY,  March 22th 2020
Piano ~ 1h

7h15 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel /

#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 

MONDAY,  March 23rd 2020
Piano ~ 1h00+

2H30 WAKLKING FITNESS ~ HOME FITNESS 35 mins

5h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 09 Chest, Shoulders & Triceps. 
not upping the weights that much.
 

#09 Chest, Shoulders & Triceps

#8 Scarecrow & #14 Pour Fly : for a while now it is said ( by P90X ) that they are bad for the shoulders..

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 different exercise
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

7h05 PM MOSSA FITNESS ~ HOME FITNESS ATHLETE30-1  ( short version of class )
 Mossa Athlete30-1 = 33 mins / first time I try it.. HIIT 40/20  — 30/30 — 20/20.. and I like the exercises

60 Days free tiral  because of Covid-19   ( to May 15th 2020 )


7h45 PM MOSSA FITNESS ~ HOME FITNESS GROOVE30-1  ( short version of class )
 Mossa Groove30-1 = 33 mins /mostly a cool-down today, but I like it
 

60 Days free tiral  because of Covid-19   ( to May 15th 2020 )

BED AT 10h45 PM napped at noon

TUESDAY,  March 24th 2020
Piano ~ 1h00

11h05 PM ZUMBA NANC ~ HOME FITNESS with Nancy Beauregard — 
I'm feeling yesterday's WOs / but I luv  her making this recording before going in for chimo.. Thanks!!
  

ZumbaNanc

7h30 PM MOSSA FITNESS ~ HOME FITNESS  ( short version of class )
 Mossa Fight 1 = 36 mins / with Gaby

60 Days free tiral  because of Covid-19   ( to May 15th 2020 )

BED AT 10h00 PM napped at noon

WEDNESDAYDAY,   March 25th 2020
Piano ~ 1h+ / help CP test Zoom

7h20 PM 3 WEEK YOGA RETREAT 30 mins Week 2 Balance  / with Gaby

BED AT  10h30 PM  napped at 4 PM

THURSDAY,  March 26th 2020
Piano ~ 1h00+

2h45 WALKING FITNESS ~ HOME FITNESS 35 mins

5h05 PM MOSSA FITNESS ~ HOME FITNESS POWER-1 (= EC's BodyPump but short version of Mossa class )
 First time.. 30 mins of full body is not very long.. but I learned that when we use DBs instead of BB..

60 Days free tiral  because of Covid-19   ( to May 15th 2020 )

7h46 AM P90X  ~ HOME FITNESS with Tony Horton —   05 Legs and Back
Since I'm not going to the gym and doing alot of squats and lunges.. I need the legs..

I use my pull-up assist elastics so that I can do 5 pull-ups or chin ups. I think it's a good start. I have to put it at 3 elastics and the strap high enough so that I can get enough help. I added a band of padding because the metal clip is against my shins when I put my foot in the loop.

 

#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 9h30 PM

FRIDAY,  March 27th 2020
Piano  ~ 1h

7h20 PM EC Cardio-Latino 50 mins

Not very aerobic, and my eyes are off and I see double, so I do other exercises or dance move and have a decent low key WO, just right after this last week.

BED AT 10h00 PM !! nap at 2h00- 30 mins

SATURDAY,  March 28th 2020
Piano  ~ 1h

7h30 PM  off Program P90X3 : X3 Yoga  ~ 30 mins HOME FITNESS with Tony Horton
With Gaby.. not bad, not bad! even do a real nice head-stand - instead of the crow.

P90X3  #3b              X3 Yoga
1. Child's Pose
2. Down Dog to Forward Hang
3. Sun Salutation (3x) 
4. Sun Salutation - Crescent
5. Airplane Over Leg Shoulder
6. Sun Salutation
7. Warrior 1 
8. Warrior 2
9. Reverse Warrior
10. Bound Side Angle Pose
11. Sun Salutation B
12. Warrior 3 
13. Half Moon 
14. Twisted Moon
15. Standing Splits
16. Crescent Pose
17.  Wide legs: Forward Fold, Bind Toes
18.  Triangle
19. Twisted Triangle
20. Tree Pose
21. Extended Leg with Toe Bind
22. Teds Chair
23. Crow     
24. Vinyasa to Floor
25. Childs Pose 
26. Cat Dog
27. Bird Dog to Dog Dancer
28. Camel 
29 Figure 4 Series
30. Plow/Shoulder Stand
31. Fish
32. Shavasana

7h45 PM STEPS 30 mins of 12" steps watching TV

BED AT 9h00 PM 60 mins nap at 1 PM

SUNDAY,  March 29th 2020
Piano ~ 1+

7h45 PM 3 WEEK YOGA RETREAT 30 mins Week 3 Stretch  / with Gaby

BED AT 10h30 PM 

MONDAY,  March 30th 2020
Piano ~ 1h00

7h05 PM MOSSA FITNESS ~ HOME FITNESS  ( short version of class )
  30 mins : Mossa 30 mins / with Gaby / I'm good

60 Days free tiral  because of Covid-19 —   ( to May 15th 2020 )

 

BED AT 10h00 PM

TUESDAY,  March 31st 2020
Piano ~ 1h00

4h30 PM  JOG  ~  12 mins.. 1st time in a long while. Near my house 

5h05 PM ZUMBA NANC ~ HOME FITNESS with Nancy Beauregard — 

ZumbaNanc

8h00 PM MOSSA FITNESS ~ HOME FITNESS  ( short version of class )
 Mossa Fight 4 = 29 mins / wow! hot.

60 Days free tiral  because of Covid-19   ( to May 15th 2020 )

BED AT 10h00 PM napped at noon 90 mins!

WEDNESDAY,  April 1st 2020
Piano ~ 1h00

7h05 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms 
Upped a little either my weights or reps ins most exercises // work on my Push-ups instead of  #9 and 15

#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

7h15 PM HOMEFITNESS - STEPS WORKOUT ~ SPARTACUS style / with Gabriel
Xoom  as timer with SPARTACUS APP. routine on Blackboard, have music (Classic Rock from the 50s) Amazon Playlist  from ceiling speakers,,  have ceiling fan,  and  floor fan. Add to that water, a headband, a towel. Steps at 10"
It was Gaby's idea to do this WO and I just joined him.

SPARTACUS :  1 min each.15 secs rests Do the whole thing 3 times
1 Step-up L/R
2 Traverses
3 Dips- ABS -
4

 Power Squats

5 Skaters  
6 Push-ups ABS -
7 Pneus rapides L/R   
8 Jump squats L/R  
9 Butt lifts
10 Corners

BED AT 10h00 PM

THURSDAY, April 2nd 2020
Piano ~ 1

6h40 PM STEPS 30 mins of  8" step-up with calf raise / step-down & squat ....watching TV
 7h00 PM Variety Supersets
3 x 25 abs & 140 glutes // 3 x 25 Push-ups & 5 Pull-ups // 3 x 1 min balance & 1 min stretch

BED AT 10h30 PM  Gaby à 6h30 PM!

FRIDAY,  April 3rd 2020
Piano ~ 1h00
DIET : 130 lbs

2h00 PM JOG ~  18 mins.. . Near my house - 2nd time

7h40 PM STEPS 60 mins of  10" step-ups watching TV / with ALOT of variations.. curtsies, med-ball, ankle-weights

BED AT 10h00 PM napped at 11h30 - 60 mins!

SATURDAY,  April 4th 2020
Piano ~ 1h00

4h00 PM JOG ~  43 mins.. . Near my house -  really feel yesterday's steps.

BED AT 10h00 PM napped at 11h50 - 60 mins

SUNDAY,   April 5th 2020

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel /

#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

8h00 PM Variety Superset
3 x ( 25 abs & 25 abs & 140 glutes )  //  5 Pull-ups //

BED AT 10h30 PM 

MONDAY,  April 6th 2020
Piano ~ 1h00

7h05 PM ZUMBA NANC 2~ HOME FITNESS with Nancy Beauregard — 
With Gaby who does steps

ZumbaNanc

 

BED AT 10h00 PM no nap

TUESDAY,  April 7th 2020
Piano ~

7h05  PM MOSSA FITNESS ~ HOME FITNESS ( short version of class )
 35 mins : Mossa Fight 1 -  including tricep Push-ups

60 Days free tiral  because of Covid-19 —  ( to May 15th 2020 )

7h40 PM Variety Supersets
3 x 25 abs & 150 glutes /

BED AT 10h00 PM

WEDNESDAY,   April 8th 2020
Piano ~ 30 mins

6h00 PM JOG ~  19 mins.. . twice around the block / BR told me he.s beem running just 20 mins every day..for 3 wks and is making good progress.. DAY ONE

6h45 PM 3 WEEK YOGA RETREAT 30 mins Week 2 Core  / with Gaby

7h40 PM P90X3  HOME FITNESS with Tony Horton — off-program Eccentric Upper ~ 30 mins 
 Do Assissted Pulling exercises Knee PUs but with the Eccentric it's still a very honest WO. / I hadn't done this WO in a very long time. nice
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 

THURSDAY,  April 9th 2020
Piano ~ 1h00

3h00 PM basement JOG ~  20 mins.. .What I say on FB / my playlist was '70's R&B classics / advantages of running at home inside : I can wear what I want, don't need earphones, no wind, variety of music on Amazon Music Unlimited, I can Beyoncefy my running if I want to...

ahhh! Femme qui veut! je venais des décider hier que si je courrais juste 20 mins par jours.. ça serait un réchauffement et je pourrais faire mon entrainement de la journée quand même.. // Puis aujourd'hui.. d'la pluie soutenue.. trop pour que j'aille dehors.. et bien.. j'ai tassé qqs meubles.. ouvert une porte, et je pouvais faire 17 pas de course (double) avant de changer de direction .. et avec ma playlist d'Amazon Prime.. qui jouait dans les haut-parleurs du plafond.. c'était super!.. lol

7h05 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms 
again work on my Push-ups instead of  #9

#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 (40 +40 !)

repeat 4 - 5 - 6
 rest 30 secs

7- Upright Row
8- Static Arm Curl
9- Flip-Grip Twist Triceps KickBack I do PUs.. (40 +25)

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 ( NOT TODAY )

13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise

repeat 13 - 14 - 15

Ballistic Stretches

BED AT 10h00 PM

FRIDAY,  April 10th 2020
Piano ~ 30 mins
 DIET : 130 lbs

4h00 PM basement JOG ~  20 mins..  my playlist was 80's Rock Anthems / put steps to go on once in a while. Gaby films me
It was snowiing & windy.. much better inside,

7h05  PM MOSSA FITNESS ~ HOME FITNESS ( short version of class )
 30 mins : Mossa Blast 1 -  Gaby's idea to do this one.. ALL STEPS.. a nice mix of strength & cardio moves.

60 Days free tiral  because of Covid-19 —  ( to May 15th 2020 )

BED AT 10h00 PM

SATURDAY,  April 11th 2020
Piano ~ 30 mins

12h40 PM JOG ~  20 mins..  LOTS of wind.. & about 5°C / With my HIIT playlist 180/180 but just jog..  3 times I have to walk a little because the wind is too strong (for me) but I'm dressed just right :)

7h05  PMOff- Program P90X3 : MMX  ~ 30 mins HOME FITNESS with Tony Horton
with Gaby... my Sprawls are hot! and so.. much more Cardio!

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) Burpees

BED AT 10h00 PM

SUNDAY,  April 12th 2020
Piano ~ 30 mins

12h40 PM JOG ~  20 mins..  jog the begining of my 5km trail.. all the way to G's guitar teacher's house. walk back 12in

BED AT 10h00 PM

MONDAY,  April 13th 2020
Piano ~ 45 mins

12h40 PM basement JOG ~  20 mins..  with some obstacles when I wanted to change things.. lengthwise steps. floor ladder.. listening to my favorite songs playlist on Amazon Prime.

7h00 PM P90X  ~ HOME FITNESS with Tony Horton — OFF-Program  # 07 Stretching
 57 mins+ with Gabriel /

#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

TUESDAY,  April 14th 2020
Piano ~ 30 mins

6h45 PM basement JOG ~  20 mins.. ./ my playlist was Madonna

7h30 PM P90X  ~ HOME FITNESS with Tony Horton —  # 03 Shoulders & Arms 
again work on my Push-ups instead of  #9 // With Gaby // I had to lower alot of the weights..
Note to myself..If I push myself on the jogging.. I can't push myself on the weights right after.

#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 I do PUs..

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 ( NOT TODAY )

13- In & Out Straight-Arm Shoulder Fly
14- Congdon Curl
15- Side Tri-Rise

repeat 13 - 14 - 15

Ballistic Stretches

BED AT 10h00 PM

WEDNESDAY,   April 15th 2020
Piano ~ 30 mins

7h15 HOME FITNESS  ~ Amélie Boot camp #1
 55 mins / I really thought it would be worst!

Amélie CrossFit Style
100 Squats DB8s
90 Crunches
80 Biceps DB5s
80 Triceps   DB5s
70 Jump rope
60 Squat Dev. Militaire DB5s
50 1 leg hamstring butt lift
50 1 leg hamstring butt lift
40 Russian twist DB8
30 Push-Ups / 30 feet
20 Squat - Rameur DB5s
10 Burpees
5 Jumping Jacks
 2 mins jog
5 Jumping Jacks
etc up again

BED AT 9h30

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