|
SUNDAY,
February
25th
2018
M+2 visiting since Friday. *big smile*
9h00 AM BUNS OF STEEL
Group fitness with
Nathalie Archambault
Good cardio.
7h30 PM P90X ~ HOME FITNESS
with Tony Horton
—
# 07 Stretching
BED AT 9h45 PM
|
|
| MONDAY, February
26th
2018
4h00 PM
PRECOR 556i
45 mins
Intense Intervals. /
feeling better
4h50
STRETCHING ~
to good music
20
mins.. OHHH I'm sooo stiff.
5h10 AM Essential Tremor WO
Bicep
curls : 3 x 20 DB 5s
Wrist flexion : 3 x 20 DB 5s
5h30 CARDIO MILITAIRE ~
GROUP FITNESS
with
Rémy Morrissette Marsan
50
mins.. individual workout / much
better than last week.
BED AT 10h00 PM |
|
TUESDAY, February
27th
2018
8h10 PM BADMINTON
at
ST-PIE / Play 'til 9h55
We're 7, but 4 guys just play together. Luc is there but Pleun probably had his
basement flooded when the R.Noire dammed up.
BED AT 11h40
|
|
WEDNESDAY,
February
28th
2018
7h15 PM VOLLEYBALL
with Gabriel, at
ST-PIE / Play 'til 9h50
No VB next week.
bad evening for me.. get hit by the ball in the chest & another time in the
face.. bad headache until I massage my neck.
BED AT 11h30 PM
|
Aches & pains I think I have a slight concussion from volleyball
yesterday.
|
FRIDAY,
March
2nd
2018
Slept for 14 hours
3h05 HOME
FITNESS
~
Amélie Boot camp #1
50 mins
difficult.
|
Amélie CrossFit Style |
| 100 |
Squats DB8s |
| 90 |
Crunches |
| 80 |
Biceps DB 5s |
| 80 |
Triceps dips & 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 feet |
| 20 |
Squat - Rameur DB5s |
| 10 |
Burpees |
| 5 |
Jumping Jacks |
|
~ 2 mins |
dance & rest |
| 5 |
Jumping Jacks |
| |
etc up again |
BED AT 9h30
|
M+C First time they come for afternoon & evening. I hope they'll come
again.
|
SUNDAY, March
4th
2018
9h00 AM BUNS OF STEEL
Group fitness with
Nathalie Archambault
Audrey
Too short : 47
mins including stretching. but intense.
7h00 PM P90X ~ HOME FITNESS
with Tony Horton
—
# 07 Stretching
BED AT 9h45 PM
|
|
TUESDAY, March
6th
2018
14h35
PM
P90X ~ HOME
FITNESS
with Tony Horton
—
OFF PROGRAM
# 06 Kenpo X
I don't feel much like doing anything.
| #06 Kenpo X |
saunders stretch cycle warm-up
doing some STEPS
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 — 72 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 9h00 PM
|
| WEDNESDAY, March
7th
2018
4h00 PM
PRECOR 954i
jogging
30
mins / 5 mins walk WU and 5 mins
walk cool down
.
5h30 CARDIO MILITAIRE ~
GROUP FITNESS
with
Rémy Morrissette Marsan
50
mins.. good circuit, I'll try to write it down. / ouch I
don't remember any of it! I'll ask Remy
| 2 rounds 30secs / 15secs rest |
1 |
2 |
3 |
| Mat / elastic |
lift & change hands DB12 |
pecs -pull apart |
Swimmer |
| Mat / |
Long jump |
Squats |
High knees |
| Steps |
Push-ups |
inch-worms |
Bunny hops |
 |
 |
| Bunny Hops |
Donkey Kicks |
|
2 rounds 30secs / 15secs rest |
1 |
2 |
| Mat |
Arraché unilteral |
Pull-overs |
| Mat |
Surrender
knee-knee-up-up |
Skaters jump |
| Steps |
1/2 Front jump |
Déplacement / planche |
AsMany RepsAsPossible
5 mins
10 jumping Jacks
10 déplacement latéral & squat
20 Mountain Climbers
20 High Knees
ABS block
BED AT 9h00 PM |
FRIDAY, March
9th
2018
Aches & Pains now it's not the flu, but a
sniffles & sore throat cold
1h15 PM HOME FITNESS
~
Amélie Style #2 with some modifications
Do this one on Batchata music.. just right
WU- 4 mins dancing
|
Bloc 1
50 secs
/ 10 secs rest. REPEAT |
|
Push-up au sol, 1 pas de côté, à nouveau push-up |
|
Fente arrière / kick devant droite toucher petit
orteil opposé |
|
Fente arrière / kick devant fauche toucher petit
orteil opposé |
|
Mains au sol, bicyclette : alterner 10 lents
10
rapide |
|
Squat triceps Kickback DB8s |
|
Bloc 2
50 secs
/ 10 secs rest. REPEAT |
|
Squat, développé militaire
DB8s |
|
Squat sumo / flexion des coudes avec flexion
plantaire
DB8s |
|
Dead lift / rameur
DB8s |
|
Squat large / lève le genou de côté, gauche |
|
Squat large / lève le genou de côté,
droite |
|
Bloc 3
50 secs
/ 10 secs rest. REPEAT |
|
Side kicks, gauche |
|
Side kicks, droite |
|
Squats / élévation des bras sur le côté
DB5s |
|
Squats sumo
avec biceps
DB8s & flex plantaire alterné |
|
Jog |
2h30
PM OFF PROGRAM
P90X ~ HOME FITNESS
With Tony Horton
# 07 Stretch
|
#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 |
People should understand that before helping someone they have to listen. b
| SATURDAY, March
17th
2018
8H15
PM HOMEFITNESS - STEPS WORKOUT ~
SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.
. routine on Blackboard, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel. today : Steps at
8"
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
|
| 1 |
Step-up
L/R |
| 2 |
Traverses
. |
| 3 |
Power Squats
|
| 4 |
Dips 16" steps
|
| 5 |
Skaters
|
| 6 |
Push-ups |
| 7 |
Pneus rapides L/R |
| 8 |
Jump
squats |
| 9 |
Butt lifts
|
|
10 |
Corners
|
BED AT 10h30 PM |
M+1 afternoon and pm. love taking care of C
TUESDAY,
March 20th
2018
Aches & Pains :Absent from work.. don't feel well / Spring
is here but it's still cold
3h15 PM HOME FITNESS
~
Amélie Style #3 ~
75 squats
It took all my will to start this, and didn't feel well doing it, but
need it. I had to take some short breaks and almost puked a
couple of times :(
|
Amélie CrossFit Style |
|
25 |
Squats DB12s |
|
25 |
Sumo Squats
DB12s |
|
25 |
Jump Squats |
|
60 |
Crunches |
|
50 |
1
leg hamstring butt lift |
|
50 |
1
leg hamstring butt lift |
|
30 |
Russian twist DB 8 |
|
~20 secs |
Plank |
|
20 |
Squat - Rameur
DB12s |
|
10 |
Burpees |
|
10 |
Push-ups |
|
10 |
Jumping jacks |
|
2
mins |
rest |
|
10 |
Jumping jacks |
|
10 |
Push-ups |
|
10 |
Burpees |
|
20 |
Squat - Rameur
DB12s |
|
~20 secs |
Plank |
|
30 |
Russian twist DB8 |
|
50 |
1
leg hamstring butt lift |
|
50 |
1
leg hamstring butt lift |
|
60 |
Crunches |
|
25 |
Squats
DB12s |
|
25 |
Sumo Squats
DB12s |
|
25 |
Jump squats |
BED AT 9h00 PM |
|
WEDNESDAY,
March
21st
2018
7h10 PM VOLLEYBALL
with Gabriel, at
ST-PIE / Play 'til 9h40
Good evening.
BED AT 11h30 PM
|
|
THURSDAY,
March 22nd
2018
I feel good at work even if some are all pouts and
complaints.
7h45
PM
P90X ~
HOME FITNESS
with Tony Horton —
OFF PROGRAM
# 06 Kenpo X
|
#06 Kenpo X |
|
saunders stretch cycle
feels good
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 — 72 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 10h30 PM
|
FRIDAY,
March 23rd
2018
Aches & Pains : lower back pain in the
morning, and headache, which makes me eat too much :(
2h35 PM HOME FITNESS
~
Amélie Style #4 ~ 45/15-30/10 Amélie did bonus between 45s and 30s but I
need a little rest./ I change the numbering of the exercises to
coincide with my Timer.
|
45 secs / 15 secs rest (short rest, then) again 30 secs / 10 secs
rest |
|
1 |
Squat, leave DB on floor, stand, squat, take DB and stand with
biceps flexion |
|
2 |
Arabesque with hip extension, left |
|
3 |
Arabesque with hip extension, right |
|
4 |
Elastic at feet, double side step and touch diagonal back |
|
5 |
lunge, touch floor with hands and, extend leg, lift arms, left |
|
6 |
lunge, touch floor with hands and, extend leg, lift arms, right
|
|
7 |
½
sit-up with DB over head, or not. |
|
8 |
DB Russian twist with legs off the floor |
|
9 |
Side plank with hip lift, left |
|
10 |
Side plank with hip lift, right |
|
11 |
Side lunge , touch floor with DB, stand with militairy press /
alternate sides |
|
12 |
Front Squat kick, alternate sides |
|
13 |
Sumo Squats, lift heels each time, finish with 10 secs Sumo jump
squats |
|
14 |
Back lunge with DB biceps, alternate sides |
|
15 |
on the back , hamstrings, left leg up |
|
16 |
on the back, hamstrings, right leg up |
|
17 |
on all 4s, leg lift to the side, 90°, left |
|
18 |
on all 4s, leg lift to the side, 90°, right |
|
19 |
45 secs : Double jumping-jack & Burpee // 30 secs : Burpees |
|
20 |
45 secs : Triceps push-ups 2 up 2 down // 30 secs : 4 down, stay
down 3 up 1 |
Break..then
|
P90X3 - AB-Ripper
— some isometrics |
| 1.) Tin Man Windmill
– 5 each side, 10 total |
| 2.) Dolphin Hops- 3
hops in, 1 out, 15 total |
| 3.) C-Y Reach – 5
each side, 10 total |
| 4.) Sphinx Crunch
Hold- 5 each side, 10 total |
| 5.) 5 – Way Arbrinome |
| 6.) Hip Drop Twist- 6
each side, DB optional |
| 7.) Bridge Burners-
10 total, dumbbell optional |
| 8.) Speed Bike- 100
reps ( 2 speeds, 10 each up to 100) |
BED AT 10h00 PM |
|
SATURDAY,
March 24th
2018
Gaby is at
Enfant Soleil Volleyball tournament./ M+2 come in the evening
2h150 PM
OFF
Program P90X3 :
Agility X
~
30 mins
HOME
FITNESS
with Tony Horton
feels good. though I do modify some.. mostly PUs.
|
P90X3
#2a
Agility X |
|
1. Explode & Hold |
|
2. Y Lunges |
|
3. Joel Jump Squats |
|
4. Toe Tap Skater |
|
5. Near 7 Farrs |
|
6. Ring around the posey |
|
7. Scissor Kick Jumps |
|
8. 8 Sprint 3 |
|
9. Plyo V Lunge |
|
10. High Step Shuffle |
|
11. Gump Jump Push Ups |
|
12. Tap That Line |
|
13. Jump Knee Jump |
|
14. Triangle Lunges |
|
15. Squat Jump Lunge |
|
16. 3.4 Run |
|
17. Long Jump Sprint |
|
18. Plyo Line Push Ups |
|
BED
AT 9h00 PM
|
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