Fitness & Health Continues

[PETERMORRIS966]

@Fremen @graoumia @JCU @Mamatigerj @NancyTree @Montserrat @MadamMeow @Anek @Laura Rainbow Dragon @neilarey. Thank you everyone!! I had a very good day!

 

[PETERMORRIS966]

SA MR 30:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- DD + EC
- Meditation
- Burpees - 10/5/5

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

SU MR 31:
Before Breakfast:
- Water First

Before Lunch:
- Meditation
- Walk - 2 km

Before Dinner:
- Hand Strength
- DD + EC
- Abs/Core - Leg Raises
- Qigong - 8 Pieces of Brocades

Before Dinner:
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

MO AL 01:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Warm-up
- Burpees - 10/5/5
- Strength Training - Full Body Built + EC
- Abs/Core: Ab Roller - 10 X 3 sets
- Stretching
- Dumbbell Drop & Catch
- Qigong - Bamboo Brush Massage

Before Dinner:
- Walk - 2 km

Before Bed:
- Qigong - 8 Pieces Brocade
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

TU AL 02:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Dynamic Warm-up
- Run - easy 2.7 km (ran to the fitness park)
- Dips - 20/10/8/6
- Pull-Ups - 7/5/5
- Abs/Core - Hanging Knee Raises - 10

Hanging Knee Twists - 10

Hanging Leg Raises - 10
- Run - 2 km
- Walk - cool down
- Stretching
- Foot Strength

Before Dinner:
- Meditation

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

WE AL 03:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation

Before Dinner:
- DD + EC
- Burpees - 10/5/5

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

TH AL 04:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation
- Walk - 2.68 km

Before Dinner:
- Run - slow jog - 0.5 km to Parc Martine - has fitness equipment
- Dips - 20/12/10/10
- Pull-Ups - 7/7/6
- DD + EC
- Burpees - 10/5/5
- Run - 4 km
- Walk - cool down
- Stretching
- Hip mobility

Before Bed:
- Qigong - 8 Pieces Brocades
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

FR AL 05:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation

Before Dinner:
- DD + EC
- ABS/Core - Leg Raises - 10 X 3 sets

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

SA AL 06:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation
- Stretch - legs & deep squat
- Abs/Core - 2 Minute Plank workout
- Burpees - 1/2/3/4/5/4/3/2/1 = 25

Before Dinner:
- Dumbbell Drop & Catch (7.5 lb)
- Wrist Strength
- Balance workout

Before Bed:
- Qigong - Shaolin 15 minute Daily Routine
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

SU AL 07:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation

Before Bed:
- Stretching
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

MO AL 08:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Burpees - 1/2/3/4/5/4/3/2/1 = 25
- Run - 5 km
- Walk - cool down
- Tricep Dips - 30 X 4 sets
- Pull-ups - 10/6/4

Before Dinner:
- Meditation
- Qigong - Bamboo Brush massage
- Ball Drop workout
- Qigong - Shaolin 15 Minute Routine

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

TU AL 09:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Warm-up - Universal & Fighters Warm-up
- DD + EC
- Combat - Eye of the Tiger - level 3
- Kicker
- Hip Mobility
- Qigong - Bamboo Brush Massage
- Qigong - Shaolin 15 Minute Routine
- Meditation
- Stretch - quadriceps & deep squat

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

WE AL 10:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Tricep Dips - 30/30/30/20
- Pull-Ups - 10/9/4 = 23
- Abs/Core - Hanging Knee Raises - 10. Hanging Leg Raises - 10

Before Dinner:
- Burpees - 1/2/3/4/5/4/3/2/1 = 25
- DD + EC
- Hand Strength

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

TH AL 11:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation
- Run - 1 km
- Strength - TRX - full-body
- Burpees - 1/2/3/4/5/4/3/2/1 = 25
- Run - Sprints - 30 second hard run + 30 seconds rest X 5. 1.91 km
- Walk - cool down

Before Dinner:
- DD + EC
- Qigong - Shaolin 8 Movements

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge