@graoumia Yes, it is a nice change to a normal walk.
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
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
A very belated Happy Badge Day and Happy Canada Day!!
I am so glad that your asthma is under control!
I am so glad that your asthma is under control!
@graoumia @Mamatigerj Thank you
FR JL 18:
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
Before Dinner:
- Yoga
- DD + EC
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
Before Dinner:
- Yoga
- DD + EC
Before Bed:
- Counting Victory Challenge
SA JL 19:
Before Breakfast:
- Qigong - Foot & Leg Massage
- Daily Gratitude
- Water First
- Daily Flexibility
- Tai Chi - Practice 9 Breaths
Lung Function
Before Lunch:
- Qigong - Activate Qi
- Meditation
Before Dinner:
- Combat - Practice - Basic Stances
Before Bed:
- Walk - 3.05 km
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
Before Breakfast:
- Qigong - Foot & Leg Massage
- Daily Gratitude
- Water First
- Daily Flexibility
- Tai Chi - Practice 9 Breaths
Lung Function
Before Lunch:
- Qigong - Activate Qi
- Meditation
Before Dinner:
- Combat - Practice - Basic Stances
Before Bed:
- Walk - 3.05 km
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
SU JL 20:
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - First Light
Before Lunch:
- Yard Work
Before Dinner:
- Yard Work
- Qigong - 8 Pieces of Brocades
- Walk - 3.41 km
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - First Light
Before Lunch:
- Yard Work
Before Dinner:
- Yard Work
- Qigong - 8 Pieces of Brocades
- Walk - 3.41 km
Before Bed:
- Counting Victory Challenge
MO JL 21:
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
Before Dinner:
- Yoga
Before Bed:
- Deep Breathing
- Stretching
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
Before Dinner:
- Yoga
Before Bed:
- Deep Breathing
- Stretching
- Counting Victory Challenge
TU JL 22:
Before Breakfast:
- Daily Gratitude
- Yoga - First Light
Before Lunch:
- Meditation
Before Bed:
- Walk - 2.14 km
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Yoga - First Light
Before Lunch:
- Meditation
Before Bed:
- Walk - 2.14 km
- 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
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
Yay for being able to run without breathing or coughing issues!!! I'm glad you're feeling better 
@astro_lizard Thank you!
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
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
FR JL 25:
Before Breakfast:
- Daily Gratitude
- Dynamic Warm-up
- Run - 3 km. It was very windy, cool.
- Cool-down
- Stretching
- Meditation
Before Bed:
- County Victory Challenge
Before Breakfast:
- Daily Gratitude
- Dynamic Warm-up
- Run - 3 km. It was very windy, cool.
- Cool-down
- Stretching
- Meditation
Before Bed:
- County Victory Challenge
SA JL 26:
Before Breakfast:
- Daily Gratitude
- Water First
- Meditation
- Yoga - 10 Minute Morning Flow
Before Dinner:
- Yoga - No Mat Yoga Flow
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
- Meditation
- Yoga - 10 Minute Morning Flow
Before Dinner:
- Yoga - No Mat Yoga Flow
Before Bed:
- Counting Victory Challenge
SU JL 27
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
Before Dinner:
- Yard Work
- Walk - 1 km
- Yoga - Yin Yoga
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
Before Dinner:
- Yard Work
- Walk - 1 km
- Yoga - Yin Yoga
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
MO JL 28:
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
- Combat - Street Fighter - level 1
- Swiss Ball - Prone Leg Raise - 10 X 3 sets
- Prone Back Lift - 10 X 3 sets
- 5 Minute Push-ups - 20/20/20/20/12
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
- Combat - Street Fighter - level 1
- Swiss Ball - Prone Leg Raise - 10 X 3 sets
- Prone Back Lift - 10 X 3 sets
- 5 Minute Push-ups - 20/20/20/20/12
Before Bed:
- Counting Victory Challenge
TU JL 29:
Before Breakfast:
- Daily Gratitude
- Water First
- Meditation
- Yoga - Sun Salutation
First Light
- Morning Breath Works
Before Dinner:
- Mini Golf
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
- Meditation
- Yoga - Sun Salutation
First Light
- Morning Breath Works
Before Dinner:
- Mini Golf
Before Bed:
- 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
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
TH JL 31:
Before Breakfast:
- Daily Gratitude
- Water First
- Dynamic Warm-up
- Run - 3 km
- Walk - Cool down - 1.03 km
- Stretching
Before Lunch:
- Walk - 1.38 km
- Walk - 1.84 km
- Meditation
Before Dinner:
- Qigong - 8 Pieces of Brocades
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
- Dynamic Warm-up
- Run - 3 km
- Walk - Cool down - 1.03 km
- Stretching
Before Lunch:
- Walk - 1.38 km
- Walk - 1.84 km
- Meditation
Before Dinner:
- Qigong - 8 Pieces of Brocades
Before Bed:
- Qigong - Foot & Leg Massage
- 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
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
SA AU 02:
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - First Light
Before Lunch:
- Walk - 2 km
- Meditation
- Iron First
- Daily Kick Challenge - day 2
- Walk - 2 km
- Yard Work
- Combat - practice 5 stances
- Stretch
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - First Light
Before Lunch:
- Walk - 2 km
- Meditation
- Iron First
- Daily Kick Challenge - day 2
- Walk - 2 km
- Yard Work
- Combat - practice 5 stances
- Stretch
Before Bed:
- Counting Victory Challenge
SU AU 03:
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - First Light
Before Lunch:
- Meditation
- Daily Kick Challenge - day 3
- Yard Work
- Qigong - 5 Elements
- Qigong - Bamboo Brush Massage
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - First Light
Before Lunch:
- Meditation
- Daily Kick Challenge - day 3
- Yard Work
- Qigong - 5 Elements
- Qigong - Bamboo Brush Massage
Before Bed:
- Counting Victory Challenge
SU AU 03:
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - First Light
Before Lunch:
- Meditation
- Daily Kick Challenge - day 3
- Yard Work
- Qigong - 5 Elements
- Qigong - Bamboo Brush Massage
Before Bed:
- Counting Victory i
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - First Light
Before Lunch:
- Meditation
- Daily Kick Challenge - day 3
- Yard Work
- Qigong - 5 Elements
- Qigong - Bamboo Brush Massage
Before Bed:
- Counting Victory i
MO AU 04:
Before Breakfast:
- Water First
Before Lunch:
- Dynamic Warm-up
- Run - 4 km
- Walk - cool down
- Meditation
- Iron First
- Daily Kick Challenge - day 4
- Pull-ups - 4/5/4
- Walk - 0.5 km
- Stretching
Before Dinner:
- Yard work
- Qigong - Bamboo Brush massage
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Water First
Before Lunch:
- Dynamic Warm-up
- Run - 4 km
- Walk - cool down
- Meditation
- Iron First
- Daily Kick Challenge - day 4
- Pull-ups - 4/5/4
- Walk - 0.5 km
- Stretching
Before Dinner:
- Yard work
- Qigong - Bamboo Brush massage
Before Bed:
- Counting Victory Challenge
TU AU 05:
Before Breakfast:
- Daily Gratitude
- Yoga - First Light
Before Lunch:
- Meditation
Before Dinner:
- Daily Kick Challenge - day 5
Before Bed:
- Tai Chi - Balance workout
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Yoga - First Light
Before Lunch:
- Meditation
Before Dinner:
- Daily Kick Challenge - day 5
Before Bed:
- Tai Chi - Balance workout
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
WE AU 06:
Before Breakfast:
- Daily Gratitude
- Water First
- Tai Chi - Morning Energizer
- Stretching
Before Lunch:
- Walk - 1 km
- DD + EC
- HIIT - Clipper
- Meditation
- Walk - 1.2 km
- Yard Work
- Daily Kick Challenge - day 6
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
- Tai Chi - Morning Energizer
- Stretching
Before Lunch:
- Walk - 1 km
- DD + EC
- HIIT - Clipper
- Meditation
- Walk - 1.2 km
- Yard Work
- Daily Kick Challenge - day 6
Before Bed:
- 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
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
FR AU 08:
Before Breakfast:
- Daily Gratitude
- Water First
- Qigong - Standing Meditation
- Qigong - 8 Pieces of Brocades
Before Dinner:
- Daily Kick Challenge - day 8
- Combat - Cardio Kick
- Tai Chi - Hip Opener
- Yard work
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
- Qigong - Standing Meditation
- Qigong - 8 Pieces of Brocades
Before Dinner:
- Daily Kick Challenge - day 8
- Combat - Cardio Kick
- Tai Chi - Hip Opener
- Yard work
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
SA AU 09:
Before Breakfast:
- Daily Gratitude
- Water First
Before Dinner:
- Meditation
- Daily Kick Challenge - day 9
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
Before Dinner:
- Meditation
- Daily Kick Challenge - day 9
Before Bed:
- Counting Victory Challenge
SU AU 10:
Before Breakfast:
- Daily Gratitude
- Water First
- Tai Chi - Standing Meditation
- Daily Kick Challenge - day 10
- Meditation
Before Dinner:
- Meditation
- Walk - 9,248 steps - 7 km
Before Bed:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
- Tai Chi - Standing Meditation
- Daily Kick Challenge - day 10
- Meditation
Before Dinner:
- Meditation
- Walk - 9,248 steps - 7 km
Before Bed:
- 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
“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
“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
WE AU 13: “HIIT Day”
Before Breakfast:
- Daily Gratitude
- Water First
- Qigong - 8 Pieces of Brocades
- Meditation
- Daily Kick Challenge - day 13
Before Bed:
- Stretching
- Qigong - Foot & Leg Massage
- no HIIT workout today
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
- Qigong - 8 Pieces of Brocades
- Meditation
- Daily Kick Challenge - day 13
Before Bed:
- Stretching
- Qigong - Foot & Leg Massage
- no HIIT workout today
- Counting Victory Challenge
TH AU 14:
“Cardio Day”
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - Sun Salutation
- Meditation
Before Lunch:
- Dynamic Warm-up
- Run - 3 km
- Walk - cool-down
- Daily Kick Challenge - day 14
- Runners Yoga
- Qigong - Bamboo Brush Massage
Before Bed:
- Counting Victory Challenge
“Cardio Day”
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - Sun Salutation
- Meditation
Before Lunch:
- Dynamic Warm-up
- Run - 3 km
- Walk - cool-down
- Daily Kick Challenge - day 14
- Runners Yoga
- Qigong - Bamboo Brush Massage
Before Bed:
- Counting Victory Challenge
FR AU 15:
“Rest Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
- Tai Chi - Rusty Spine
Before Dinner:
- Walk - 2.5 km
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
“Rest Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
- Tai Chi - Rusty Spine
Before Dinner:
- Walk - 2.5 km
Before Bed:
- 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
“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
SU AU 17:
“Rest Day”
Before Breakfast:
- Daily Gratitude
Before Lunch:
- Meditation
- Daily Kick Challenge - day 17
- I read the Kick Guide afterwards. I’m glad it did, I’ve been doing somethings wrong.
Before Dinner:
- Yard Work
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
“Rest Day”
Before Breakfast:
- Daily Gratitude
Before Lunch:
- Meditation
- Daily Kick Challenge - day 17
- I read the Kick Guide afterwards. I’m glad it did, I’ve been doing somethings wrong.
Before Dinner:
- Yard Work
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
MO AU 18:
“Combat Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Tai Chi - Strengthen Erector Spinae
- Yard Work
- Lawn Work
Before Dinner:
- Daily Kick Challenge - day 18
- Combat - Fight Back workout
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
“Combat Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Tai Chi - Strengthen Erector Spinae
- Yard Work
- Lawn Work
Before Dinner:
- Daily Kick Challenge - day 18
- Combat - Fight Back workout
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
TU AU 19:
“Rest Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
- Stretching
Before Dinner:
- Daily Kick Challenge - day 19
- Yard Work
- Qigong - 8 Pieces of Brocades
- Qigong - Bamboo Brush Massage
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
“Rest Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
- Stretching
Before Dinner:
- Daily Kick Challenge - day 19
- Yard Work
- Qigong - 8 Pieces of Brocades
- Qigong - Bamboo Brush Massage
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
WE AU 20:
“HIIT Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Run - 2 km
- HIIT - Clipper Workout
- Walk - 2 km
Before Dinner:
- Tai Chi - Strengthen Erector Spinae
- Rusty Spine
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
“HIIT Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Run - 2 km
- HIIT - Clipper Workout
- Walk - 2 km
Before Dinner:
- Tai Chi - Strengthen Erector Spinae
- Rusty Spine
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
TH AU 21:
“Cardio Day”
Before Breakfast:
- Daily Gratitude
Before Lunch:
- Tai Chi - Strengthen Erector Spinae
- Meditation
- Daily Kick Challenge - day 21
Before Dinner:
- Walk - 5 km
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
“Cardio Day”
Before Breakfast:
- Daily Gratitude
Before Lunch:
- Tai Chi - Strengthen Erector Spinae
- Meditation
- Daily Kick Challenge - day 21
Before Dinner:
- Walk - 5 km
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
FR AU 22:
“Rest Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
- Stretching
- Yard Work
- DD - no EC
- Daily Kick Challenge - day 22
Before Bed:
- Counting Victory Challenge
“Rest Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
- Stretching
- Yard Work
- DD - no EC
- Daily Kick Challenge - day 22
Before Bed:
- Counting Victory Challenge
SA AU 23:
“Combat Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
Before Dinner:
- lower back painful, so no strenuous workout
- Stretching - full body
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
“Combat Day”
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Meditation
Before Dinner:
- lower back painful, so no strenuous workout
- Stretching - full body
Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
MO AU 25:
Before Breakfast:
- Daily Gratitude
- Water First
Before Dinner:
- Walk - around museum - about 5,000 steps
- Daily Kick Challenge - day 25
Before Dinner:
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
Before Dinner:
- Walk - around museum - about 5,000 steps
- Daily Kick Challenge - day 25
Before Dinner:
- 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
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
WE AU 27:
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Warm-up
- Hero’s Journey - day 54
- Meditation
- Core training
- Cool-down
Before Dinner:
- Yard Work
- Walk - 2.54 km
- Daily Kick Challenge - day 27
Before Bed:
- Stretching
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Warm-up
- Hero’s Journey - day 54
- Meditation
- Core training
- Cool-down
Before Dinner:
- Yard Work
- Walk - 2.54 km
- Daily Kick Challenge - day 27
Before Bed:
- Stretching
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
TH AU 28:
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Walk - 1.4 km
- Walk - 1.6 km
Before Dinner:
- Daily Kick Challenge - day 28
- Qigong - Microcosmic Orbit Breathing
- Standing Meditation
Before Bed:
- Full Body Stretching
- Qigong - Foot & Leg Massage
- Counting Victory Challenge
Before Breakfast:
- Daily Gratitude
- Water First
Before Lunch:
- Walk - 1.4 km
- Walk - 1.6 km
Before Dinner:
- Daily Kick Challenge - day 28
- Qigong - Microcosmic Orbit Breathing
- Standing Meditation
Before Bed:
- Full Body Stretching
- 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
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