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

 

[PETERMORRIS966]

FR AL 12:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation

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

 

[PETERMORRIS966]

SA AL 13:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Walk - to the local grocery store 3 times

Before Dinner:
- Meditation

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

SU AL 14:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation

Before Dinner:
- Yard work

Before Bed:
- Stretching
- Counting Victory Challenge

 

[PETERMORRIS966]

MO AL 15:
Before Breakfast:
- Daily Gratitude
- Water First

Before Dinner:
- Meditation
- DD + EC
- Combat - Boxer Pro
- Qigong - Shaolin 15 Minute Routine
- Hand Strength
- Qigong - Bamboo Brush Massage

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

 

[PETERMORRIS966]

TU AL 16:
Before Bed:
- Daily Gratitude
- Water First
- Dynamic Warm-up
- Run - 4 km @ 08:57/km
- Walk - cool down
- Stretching

Before Lunch:
- Meditation
- Stretching

Before Dinner:
- Qigong - Spring Routine

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

 

[PETERMORRIS966]

WE AL 17:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Shovel Snow.

Before Dinner:
- Walk - 3.6 km
- Strength - resistance bands - full body
- Qigong - Shaolin 15 Minute Routine
- Qigong - Bamboo Brush Massage

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

TH AL18:
Before Breakfast:
- Daily Gratitude
- Water First

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

 

[PETERMORRIS966]

FR AL 19:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Warm-Up: Classic warm up & 2 Minute Warm Up
- Combat - 7 Ninjas - Level 2 + EC
- DD + EC
- Qigong - Spring Routine
- Meditation
- Qigong - Bamboo Brush Massage

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

 

[PETERMORRIS966]

SA AL 20:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation

Before Dinner:
- Walk - 3 km
- Pull-Ups - 6/4/5
- Tricep Dips - 35/35/30/30
- Hanging Leg Raises - 6 X 3 sets
- DD + EC

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

 

[PETERMORRIS966]

SU AL 21:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation

Before Bed:
- Qigong - Shaolin daily routine
- Qugong - Foot & Leg Massge
- Counting Victory Challenge

 

[PETERMORRIS966]

MO AL 22:
Before Breakfast:
- Daily Gratitude
- Water First

Before Dinner:
- Meditation
- Yard Work - 3.5 hrs, 680 calories
- Walk - 1 km

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

TU AL 23:
Before Breakfast:
- Daily Gratitude
- Water First
- Dynamic Warm-up
- Run 1.5 km
- Pull-ups - 10 / Squats - 10
- Sprint - 190 m
- push-ups - 10 / Sit-ups 10
- Sprint - 170 m
- Hanging Leg Raises - 10 / Elbow Plank - 30 seconds
- Run - 1.5 km
- Walk - cool down
- Stretch

Before Dinner:
- My wife suggested we walk at around a lake nearby to celebrate our anniversary.
- So we did - 8 km.
- Qigong - Shaolin routine

Before Bed:
- Counting Victory

 

[JCU]

Happy Anniversary!

 

[Mamatigerj]

Happy Anniversary!

 

[MadamMeow]

Happy Anniversary!

 

[PETERMORRIS966]

@JCU @Mamatigerj @MadamMeow Thank you so much!

 

[PETERMORRIS966]

WE AL 24:
Before Breakfast:
- Daily Gratitude
- Water First
- Dynamic Warm up
- Run - 1.5
- Push-ups - 20
- Crunches - 20
- Leg Raises - 20
- Assisted Pistol Squats (I have a lot of work to do)
- Close Hand Push-ups - 20
- Sit-Ups - 20
- Sprint - 120 metres
- Burpees - 10
- Run - 1.5 km
- Walk - cool down
- Qigong - Bamboo Brush Massage

Before Lunch:
- DD + EC

Before Dinner:
- yard/garden work - 1:13:10 min, 334 calories

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

 

[NancyTree]

Happy anniversary

 

[PETERMORRIS966]

@NancyTree Thank you very much!

 

[PETERMORRIS966]

TH AL 25:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Walk - 3 km

Before Dinner:
- Meditation
- DD + EC

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

 

[PETERMORRIS966]

FR AL 26:
Before Breakfast:
- Daily Gratitude
- Water First

Before Dinner:
- Meditation
- Stretching

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

SA AL 27:
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - Wake Up & Connect

Before Lunch:
- Meditation

Before Dinner:
- Qigong - Spring Routine
- DD + EC
- Hip stretch
- Hallow Holds

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

 

[PETERMORRIS966]

SU AL 28:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation

Before Dinner:
- Walk - 3.5 km
- pull-ups - 9/3/5
- Hanging Leg Raises - 10
- Hanging Knee Raises - 10
- Hip Stretch
- Qigong - Shaolin
- DD + EC

Before Bed:
- Sore Muscle Stretch
- Counting Victory Challenge

 

[PETERMORRIS966]

MO AL 29:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Yoga - Wake Up & Connect

Before Dinner:
- Meditation

Before Bed:
- Walk - 2 km
- Counting Victory Challenge

 

[PETERMORRIS966]

TU AL 30:
Before Breakfast:
- Daily Gratitude
- Water First
- Walk 1.3 km (airport terminal)

Before Dinner:
- Run - 2.16 km
- Pull-Ups - 7/7/6/5
- DD - Push-Up Rotations - 40
- Walk - cool down
- Qigong - Bone Marrow Cleanse
- Qigong - Bamboo Brush Massage

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

 

[PETERMORRIS966]

WE MA 01:
- Daily Gratitude
- Water First

Before Lunch:
- Dynamic Wsrm up
- Run - 1.14 km
- Buck Furpees Workout - 12 burpees - run 400 m, 11 burpees - run 400 m on down to 1 burpee. (78 burpees & 4.16 km)
- Run - 1.02 km
- Walk - cool down
- Hip Stretch
- Stretching

Before Dinner:
- Meditation

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

 

[PETERMORRIS966]

TH MA 02:
Before Breakfast:
- Daily Gratitude
- The Right Side Workout
- Water First

Before Lunch:
- Hip Strength
- Meditation
- Stretch - hip & legs
- Qigong - Spring Routine
- DD + EC

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

FR MA 03:
Before Breakfast:
- Daily Gratitude
- Water First
- Run - 2 km
- Burpees - 10 X 3 sets
- Run 1 minute then walk 1 minute X 10
- Walk - cool down

Before Lunch:
- DD + EC
- Hip Strength
- Stretch

Before Bed:
- Qigong - Foot & Leg massage
- Victory Challenge

 

[PETERMORRIS966]

SA MA 04:
Before Breakfast:
- Daily Gratitude
- The Right Side Workout
- Water First

Before Lunch:
- Gardening - 2 hours. Burned 605 calories
- Walk - very easy 1 km with my older brother

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

SU MA 05:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Qigong - Bamboo Brush Massage
- Hip Strength
- Abs/Core - Crunches, Leg Raises & Elbow Plank
- Walk - 2.24 km (in the rain)
- Meditation

Before Dinner:
- DD + EC
- Better Balance Workout

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

 

[PETERMORRIS966]

MO MA 06:
Before Breakfast:
- Daily Gratitude
- Water First
- Dynamic Warm up
- Run 3 km
- Burpees/Sprints - 30 seconds each X 4 sets
- Run - 1 km
- Walk - cool down
- Stretch
- Qigong - Bamboo Brush Massage

Before Lunch:
- DD + EC
- Hip Strength

Before Dinner:
- Meditation

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

TU MA 07:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Run - 1 km
- Strength - Squats, Crunches, Push-Ups, Set-Ups, V-Sit-Ups, Pull-Ups & Burpees. I did 2 sets of 10 reps each
- Run - 1 km
- Walk - cool down
- Hip Strength
- DD + EC

Before Dinner:
- Meditation
- Qigong - Shaolin Routine

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

 

[PETERMORRIS966]

WE MA 08:
Before Breakfast:
- Daily Gratitude
- The Right Side Workout
- Water First

Before Lunch:
- Meditation
- Hip Strength
- Abs/Core - Elbow Plank

Before Dinner:
- Dynamic Warm-up
- Run - 6 km. I ran several sections of this run in Zone 5. My breath was really forced & ragged. Once finished my Heart Rate dropped 30 BPM within 4 minutes. I feel this is an indicator of a healthy heart
- Walk - cool down
- Walk with my older brother
- Qigong - Bamboo Brush massage
- Stretching

Before Bed:
- Qigong - Spring Routine
- Qigong - Foot & Leg Massage
- Counting Victory Massage

 

[PETERMORRIS966]

TH MA 09:
Before Breakfast:
- Daily Gratitude
- The Right Side Workout
- Water First

Before Lunch:
- Meditation
- Hip Stretching
- Hip Strength

Before Dinner:
- Run - 1 Km
- AMRAP body weight workout - Pull-Ups: 5 X 15 sets; Push-Ups 10 x 15 sets (I varied regular grip, close & wide grips); Squats 15 X 15 sets
- Run - 1 km
- Walk - cool down
- Stretching - full-body

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

 

[PETERMORRIS966]

FR MA 10:
Before Breakfast:
- Daily Gratitude
- Water First
- Dynamic Warm-up
- Run - 9 km. I kept my heart rate in Zone 1 & 2.
- Walk - cool down
- Stretch - lower body

Before Dinner:
- Meditation
- Hip Strength
- DD + EC

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

SA MA 11:
Before Breakfast;
- Daily Gratitude
- The Right Side Workout
- Water First

Before Lunch:
- Hip Strength
- Anywhere Abs Workout
- Walk - 1.5 km

Before Dinner:
- Walk - 1.74 km
- Walk - 4.41 km

Before Bed:
- Counting Victory Challenge