Marykaa's Fitness Log 61

TUESDAY, September 6th 2011

8h00 PM INSANITY ~ Max Cardio Conditionning ~ HOME FITNESS with Shaun-T

Insanity		Max Cardio Conditioning : Get pushed to your limit with this extreme cardio workout. (50 minutes)
10 mins	Warm up
	-	Jog
	-	Jacks with arms straight up
	-	Jump rope side to side (side jumps)
	-	High knees arms up
	-	Switch kicks (plyo alternating kicks)
	-	Hit the floor (side to side, touch floor in middle)
	-	Floor hops (hands stay on floor, legs jump side to side)
	repeat
90 secs		Sprint
		Jumping Jacks
		Heisman
		123 Heisman
		High Knees
		**water break
5 mns	-	Stretch
		**water break
60 secs	-	High low jab with squat (plyo squats)
60 secs	-	Foot ball runs then drop into a low push-up
60 secs	-	4 Basketball jump squats then 4 hops to other side
60 secs	-	right and left kicks (no jumping)
60 secs	-	diamond jumps (jump to bring heels together and hands together
60 secs	-	in and out abs for 4, then 4 jack push-ups
60 secs	-	suicide jumps (burpies)
60 secs	-	8 high knees, 8 low sprints, 8 sprints from a plank
60 secs	-	ski abs (from plank position, jump feet side to side)
60 secs	-	kick step back (front kick then touch floor)
60 secs	-	squat twist (plyo squats but try to have right hand touch left shoe, alternate sides)
60 secs	-	over the river hops (slow jumps from side to side on one leg, alternate feet
60 secs	-	attack (2 jacks with a punch then other side)
60 secs	-	power knee (one leg stays on floor and try to get other knee to hands)
60 secs	-	ski jump with hooks
60 secs	-	belt kicks (controlled squat with alternating front kicks)
60 secs	-	forward back suicides (3 steps forward touch floor, then 3 steps back)
60 secs	-	push-up abs (push-up and get knees to elbow, alternate sides)
60 secs	-	plank punches (hold the plank and alternate raising arms)
60 secs	-	8 jump ropses, 8 hop squats (8 high jump, 8 low jumps from squat position)
60 secs	-	low squat speed bag (do a speedbag from a low squat holding position)
4 mins	Cool down

DIET 131 lbs this morning.. I'm still thinking of maintaining 134.. but really don't mind being at 131. I feel my body is saying like "hey go girl.. that hiking you've been doing.. that's what I've been stacking away your fat for! Now I can let it go.".

BED AT 1h00 AM

WEDNESDAY, September 7th 2011
ORL Dre MC Horthe, Granby / I'm starting to Cough real bad.. Broncites?

7h30 PM BALLROOM DANCE CLASS at Le Sodanse
60 mins changed to Wednesday from Sunday.. (the 2 groups are together, we weren't enough couples on Sundays.) Gabriel and I haven't danced all summer.
Triple-Swing New Steps : Solo, and the begining of Cylindre

BED AT 10h30 PM

SATURDAY, September 10th 2011
I missed work yesterday and stayed in bed all day.. Benylin is my friend.

9h00 AM BODY PUMP 77 ( first time ) ~ GROUP FITNESS with Pierre Luc and Alain
Not top shape, since I'm I've been sick in bed , but the class is nowhere near as difficult at Cardio Militaire. I,ll see what weights I use next time, but for now ..in squats and lunges I use what Pierre-Luc says for men and for the rest just up a little what he says for women. works out well for today.. If I remember well it goes like this :

WU : 2,5Kgs + 1,5Kgs / Squats : 5Kgs / Chest : 2,5Kgs + 1,5Kgs / Back : 2,5Kgs + 1,5Kgs / Triceps : 2,5Kgs + 1,5Kg s / Biceps 2,5Kgs + 1,5Kgs / Lunges : 5Kgs / Abs : 5 Kg / CD : -

Body Pump 77 as described on http://www.robinchung.com/bodypump-77-review/

Warmup: Commander – Spacegliderz
Song 1 definitely inspires me and puts me into the moment. The beat is especially satisfying as the instructor’s words guides us through all the moves of the class. The choreography is a little bit tougher (compared to 76) but it definitely warms up and introduces BodyPump 77 in the perfect way.

Squats: It’s my life – Swade
This Bon Jovi’s mixed song is a great fit to the class. The choreography fits the song well but doesn’t surprise in any way. The 4-lows, and single squats are transferred over from BodyPump 76, and there’s no stinger in the tail. Therefore these squats are slightly (just slightly!) easier than last time out. But I love the song so it’s fine.

Chest: DJ Got Us Fallin’ in Love – Usher ft. Pitbull
The danger that Les Mills faces when implementing a top-40 song is that it will fade by the time that the workout hits gyms around the world, this time that’s not the case. This swingy song gets me feet tapping every time and makes the chest workout a personal favourite. The moves equals those found in U2’s beautiful day, there’re no surprises. Instead simple moves are repeated till the end of the song with just a single break, a very effective workout.

Back: Hold Me Tonight – Manian
Song 4 is the first tune that clearly breaks from the formula set in BodyPump 76. The choreography includes a new move that requires pumpers to push the weights above the shoulder line 3 times, with 4 repeats. (Darn, forgot the trendy name Les Mills gave it…)
Most people will consider this song more difficult compared to the previous one but for me personally it’s not that hard. Also consider that technique is very important, do it improperly and it will not target the back at all!

Triceps: I like it – Tokyo Haze
I hate this song! Its original (by Enrique Iglesias) isn’t inspiring at all and the beat lacks power. The moves are more repetitive than last time and about equal in difficulty. Simple moves with the bar, including presses and overheads, are repeated till the end.

Biceps: Diamond eyes (boom-lay boom-lay boom) – Shinedown
This song is tough! The main combo includes 8 (!) halves and 4 full bicep curls. That’s a very hard combo and squeezes everything out of the biceps. A break is present in the middle and a few easy moves that make the perfect recovery towards the final set including 8 halves and 8 full curls. The first two times I did this song my arms ached the next day so this workout pays dividends. Don’t like the music though.

Lunges: Only girl in the world – Nick Skitz vs DJ Lotus
BodyPump 77 includes dynamic lunges, static lunges and squats to finish it off. The song especially targets the girls in class, which is the majority I believe. The dynamic lunges are a lot of fun and fit the music well; a great way to practice technique and stability. The kicker is two sets of 8 lower squats; definitely a hand full.

Shoulder: Ti Sento – Scooter
In difficulty this song compares to the previous release of BodyPump. It begins with a set of push-ups followed by the fly (straight arms). The song marks four sets, accompanied with swift breaks in-between. Overall it feels satisfying and fits the music well. By the time the opera kicks in you’ll be feeling like a superhero flying the outskirts scanning for crime.

Abs: We speak no Americano – Yolanda be cool vs DCUP
Remember when I said that the delay between production and releases can sometimes damper the enthusiasm for a popular song? Well song 9 of BodyPump 77 seems to be an example of that statement. I love it personally and think the choreography fits it well, but some people I’ve talked to find the song “last year” and absolute hate it. The happy song (no arguing here!) hosts two major moves: the hover and sit-ups. The abs definitely burns after this one.

Cooldown: One Last Chance – Daughtry
A simple indie pop song always works for me and it does again. It’s very similar to BodyPump’s previous cooling down song (Kris Allen) and this could very well mark a trend I’m all for.

BodyPump 77 transfers most of the music genres and moves found in last quarter’s release. A few songs are great (chest, abs) while others are a step down from the previous outing (triceps). Overall the release is a decent one but nothing special.

DIET 132 lbs / I've been at this weight for a few days, would love to stay there.

BED AT 9h30 PM

SUNDAY, September 11th 2011
Still have the Bronchites but feeling a little better except for my voice.

7h30 PM P90X ~ HOME FITNESS with Tony Horton — # 07 Stretching
57 mins With Gabriel. I can feel yesterday's WO as I stretch

BED AT 10h30 PM

MONDAY, September 12th 2011
Insanity Wk 7

4h34 PM BUNS OF STEEL ~ GROUP FITNESS with Amélie Martin
1h03 mins

5h30 PM CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
51+ mins / strong WO.. lots of Upper body

6h30 AM BODY PUMP 77 ~ GROUP FITNESS with Pierre Luc
Up the weights from Saturday.. but oufff this is my 3rd class.. interesting

7h30 AM ZUMBA ~ GROUP FITNESS with Brenda Lee
60 mins /
First class of session so lots of explaining steps but we continue moving during explanations, so not bad.. and this IS my 4th class in a row

HEALTH : Still taking Benilyn for my cough..but the bronchites part seems better.

BED AT 10h30 PM

TUESDAY, September 13th 2011
Bad odors of Epoxy paint at work gives at least 4 of us headaches

7h15 PM INSANITY ~ Max Interval Circuit ~ HOME FITNESS with Shaun-T
Do the WO in a search of speed manner, "recherche de vitesse" , sinc after yesterday's WO my legs are "mush". I COULD push.. but rather work on speed, and keep some force for tomorrow's Cardio Militaire.

Insanity	Max Interval Circuit: Most INTENSE circuit of the program. (60 minutes)
	Warm up
30 secs	-	Jog
30 secs	-	Jumping jacks arms straight up
30 secs	-	123
30 secs	-	jump rope 2 feet side to side
30 secs	-	high knees with arms out
30 secs	-	swithc kicks (plyo alternating kicks)
30 secs	-	hit the floor (side to side touch the floor with alternating hand in the center)
30 secs	-	floor hops (from a push-up position jump feet from left to right)
30 secs each	repeat
15 secs each	repeat
5 mins	Stretch
30 secs		**water break
45 secs / 15 rest	-	sprint then 4 plyo lunges
45 secs /15 rest	-	ski abs for 4, then 4 push-up jacks, then 4 in and out abs then 4 oblique push-ups (push-up with knee in)
45 secs / 15 rest	-	power strikes (two low punches to one side then other)
45 secs / 15 rest	-	frog jumps (forward and back jumps)
30 secs		**water break
45 secs each	repeat no stopping
30 secs		**water break
45 secs each	repeat no stopping
60 secs	-	2 360 degree football run turns then 4 cross jacks
30 secs		**water break
45 secs / 15 rest	-	4 hooks high, hooks low, then 4 high jump rope jumps
45 secs / 15 rest	-	high knee runs with oblique twists
45 secs / 15 rest	-	high low jab with squat (plyo squats)
45 secs / 15 rest	-	floor switch kicks
30 secs		**water break
45 secs each	repeat no stopping
30 secs		**water break
45 secs each	repeat no stopping
60 secs	-	123 then jab (jump center then jab then go other way)
30 secs		**water break
45 secs / 15 rest	-	side suicide jumps (burpies but legs go to the side)
45 secs / 15 rest	-	plyo jacks with hooks
45 secs / 15 rest	-	full body drill (8 floor runs, 4 moving push-ups, wide floor run, stand up)
45 secs / 15 rest	-	plank punches (stay in plank and alternate raising one hand)
30 secs		**water break
45 secs each	repeat no stopping
30 secs		**water break
45 secs each	repeat no stopping
3 mins 15 secs	Cool down

BED AT 9h30 PM

WEDNESDAY, September 14th 2011

12h00 NOON CARDIO MILITAIRE ~ GROUP FITNESS with Amélie Martin
51+ mins / the main course is about 20 1 mins stations alternating muscular and aerobic exercises, I do quite well and it goes by quickly but the last 10 secs are always VERY difficult which means I'm working at the right intensity. I'm glad that the noon classes are back after summer break.

7h30 PM BALLROOM DANCE CLASS at Le Sodanse
60 mins we practice just 20 mins at home tu revise what we learned last week.
Triple-Swing Finish step we started last week / Foxtrot : beginnig of NS : Parallèles combinées

planned BED AT 10h30 PM

THURSDAY, September 15th 2011

6h30 PM INSANITY ~ Max Recovery ~ HOME FITNESS with Shaun-T
Actually felt good.

BED AT 10h00 PM

FRIDAY, September 16th 2011

8h00 PM INSANITY ~ Max Interval Plyo ~ HOME FITNESS with Shaun-T
This for me was definately the most difficult WO. squat push-ups / power push-up / balance push-ups ... I have a loooong way to go!

Insanity		Max Interval Plyo: Push your legs ‘til they beg for mercy with power and plyometrics, all at your MAX. (55 minutes)
10 mins	Warm up
	-	Jog
	-	Jumping jacks arms go straight up
	-	123 knee
	-	jump rope side jumps both feet together
	-	high knees arms out
	-	switch kicks (plyo front kicks)
	-	hit the floor (jump to one side then touch center)
	-	floor leg hoops (hands stay on floor, legs jump side to side)
	repeat
	repeat
30 secs		**water break
5 mins	-	stretch
30 secs		**water break
45 secs	-	switch jump (squat then turn 180 degrees)
45 secs	-	squat push- ups (into a squat position then fall into a push-up then back to squat position
45 secs	-	wide in and out abs (from plank position legs come in and out)
45 secs	-	power jumps (jump so hands touch knees)
30 secs		**water break
3 mins	repeat
30 secs		**water break
3 mins	repeat
1 min	-	one leg v push-ups
30 secs		**water break
45 secs	-	pogo right (one leg jump, bend down to touch floor)
45 secs	-	power push-up (do a push-up then jump to bring hands to feet)
45 secs	-	globe twists (squat jumps right then left)
45 secs	-	level 3 drills : 16 push-ups then 16 runs, 16 push-ups then 16 runs
30 secs		**water break
3 mins 45	repeat
30 secs		**water break
3 mins 45	repeat
1 min	-	power lunges and hop squats (2 plyo lunges, then 2 plyo squats)
30 secs		**water break
45 secs	-	side push-ups (15 each side)
45 secs	-	kickstand touch the floor (jump knee raise then touch floor, 15 per side)
45 secs	-	8 power knees, 4 diamond jumps (4 knee raises with one leg on floor, then plyo jumps)
45 secs	-	balance push-ups (push-up then raise right arm and right leg, then other side) 12 reps
4 mins	Cool down

planned BED AT 10h30 PM

SATURDAY, September 17th 2011

3h30 PM BALLROOM DANCE PRACTICE at home
60 mins we reviewed all of our Triple-Swing

7h30 PM INSANITY : Core Cardio and Balance ~ HOME FITNESS with Shaun-T
This went well :)

DIET : on http://caloriecount.about.com/forums for Maintenance advice and encouragement

BED AT 10h30 PM

SUNDAY, September 18th 2011
I need a day off.. so take it. just some housework, writing, computer stuff, chatting..

6h30 PM BALLROOM DANCE PRACTICE at home
60 mins we're still reviewing our Triple-Swing..

BED AT 10h30 PM