TH JL 17:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Yard Work
- Meditation
- Breathe Work
- Better Balance Workout

Before Dinner:
- Played soccer with our youngest grandson (9 years) & water gun fights.
- A week ago I saw a pulmonologist; who changed my inhaler.
- Today I could run; stop & go.
- Two weeks ago I couldn’t have done this.
- Two months ago I could barely walk 1 km at a very slow rate.
- it was a wonderful feeling!!
- Functional Strength - full body with resistance bands

Before Bed:
- Counting Victory Challenge
 
WE JL 23:
Before Breakfast:
- Daily Gratitude
- Water First
- Dynamic Warm-up
- Run - 2 km. First run since April 2. I am truly starting to feel much better. I kept to Zone 1; easy pace. No breathing or coughing issues.
- Cool down

Before Lunch:
- Meditation

Before Dinner:
- Yoga - Runner Recovery
- Deep Breathing

Before Bed:
- Counting Victory Challenge
 
TH JL 24:
Before Breakfast:
- Daily Gratitude
- Everyday Stretching

Before Lunch:
- Universal Warm-up
- DD + EC
- Strength - Mission Possible + EC
- Yoga - Post Workout Stretches

Before Dinner:
- Meditation
- Walk - 3.22 km
- 5 Minute Push-ups - 20/20/20/20/10

Before Bed:
- Yoga - 5 Minute Evening Flow
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
 
WE JL 30:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Warm-up - Universal Warm-up
- Quick Warm-up
- Strength - Bane Protocol
- Grip Strength
- Forearm - wrist curls
- Reverse Dumbbell Curls
- Inversion Table - stretch spine
- Stretch - upper body

Before Dinner:
- Walk - 2 km
- Yoga - Flexibility

Before Bed:
- Counting Victory Challenge
 
FR AU 01:
Before Breakfast:
- Daily Gratitude
- Water First
- Tai Chi - Morning Energizer

Before Lunch:
- Meditation

Before Dinner:
- 5 Minute Push-ups: 20/20/20/20/15
- Daily Kick Challenge - day 1
- Tai Chi - Balance workout

Before Bed:
- Combat - Close Contact Express
- Qigong - 8 Pieces of Brocades
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
 
TH AU 07:
Before Breakfast:
- Daily Gratitude
- Yoga - Sun Salutation

Before Lunch:
- Walk - 1.4 km
- Walk - 1.7 km
- Warm-up - Universal Warmup
Classic Warmup
- Cardio - Burpee King
- Daily Kick Challenge - day 7
- Grip / Shoulder strength
- Meditation

Before Dinner:
- Qigong - Muscle Tendon Change
- Qigong - Bone Marrow Cleanse
- Qigong - Bamboo Brush Massage

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
 
MO AU 11:
“Combat Training Day”
Before Breakfast:
- Daily Gratitude

Before Dinner:
- Meditation
- Yard Work
- Tai Chi - Hip Opener
- Yard Work (again)
- Daily Kick Challenge - day 11
- Knuckles Workout - level 2
- Wrist Rolls - strengthen forearm
- Walk - 1.28 km
- Iron Body
- Walk - 1.35 km

Before Bed:
- Counting Victory Challenge
 
TU AU 12:
“Rest Day”
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation
- Yard Work
- Fitness Test - using one leg standing unassisted on one leg. Successful with right leg one issue. Left leg needed three attempts.

Before Dinner:
- Qigong - 5 Animals
- Daily Kick Challenge - day 12

Before Bed:
- Tai Chi - Full Body Stretch
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
 
SA AU 16:
“Combat Day”
Before Breakfast:
- Daily Gratitude
- Water First
- Qigong - Foot & Leg Massage (0125 hrs)
- Tai Chi - Strengthen Erector Spinae

Before Dinner:
- Daily Kick Challenge - days 15 & 16
- Meditation
- Stretching - full body

Before Bed:
- Qigong - Foot & Leg Massage
- no combat workout today
- Counting Victory Challenge
 
TU AU 26:
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - First Light

Before Lunch:
- Meditation
- Yard Work
- Warm-up
- Daily Kick Challenge - day 26
- Hero’s Journey - day 53. I had to stop this Program a few months back due to my lungs. They seem to be good for last 6 weeks. So I am finishing this Program.
- Stretching - full body

Before Dinner:
- stretch shoulders
- Walk - 2.5 km

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
 
FR AU 29:
Before Breakfast:
- Daily Gratitude
- Water First
- Qigong - 8 Brocades
- Microcosmic Orbit Breathing
- Standing Meditation

Before Lunch:
- Hero’s Journey - day 55

Before Dinner:
- Daily Kick Challenge - day 29
- Hero’s Journey - day 55. Finished the workout
- Cool down - Stretching
- DD; no EC

Before Bed:
- Counting Victory Challenge
 
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