TU JA 13:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work - inhale-hold-exhale
- Meditation
- Stretching - hip stretches

Before Dinner:
- Breath Work - Pursed lips breathing

Before Bed:
- Qigong - Ba Duan Jin
- Qigong - Foot & Leg Massage
- Counting Victory Challenge - over 10,000 steps
 
TH JA 15:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Walk - 1.4 km
- Walk - 1.25 km

Before Dinner:
- Qigong - Lung Boost
- Inversion Table
- Inverted Sit ups
- Meditation
- Stretching - full body

Before Bed:
- Breath Work - inhale-hold- Xhale
- Qigong- foot & Leg Massage
- Counting Victory Challenge
 
FR JA 16:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work - inhale-hold-exhale
- Meditation
- Stretching - hips & legs

Before Dinner:
- Better Balance

Before Bed:
- Qigong - 8 Pieces of Brocades
- Breath Work - single nostril
- Qigong - foot & leg massage
- Counting Victory Challenge
 
SU JA 18:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work - inhale-hold-exhale
- Pilates

Before Dinner:
- Meditation
- Rebounder - only 4 minutes, I was surprised at how fast my breathing became, then coughing. I had to take my rescue inhaler for relief.
- Breath Work - box breathing

Before Bed:
- Matrix Mobility
- Posture workout
- Qigong - foot & leg massage
- Counting Victory Challenge
 
MO JA 19:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath work - box breathing
- Meditation
- Better Balance
- Yoga Squat

Before Dinner:
- Qigong - 8 Pieces of Brocades
- Treadmill - Indoor walk - 1 km

Before Bed:
- Full Body Stretch
- Breath Work - inhale-hold-exhale
- Qigong - foot & leg massage
- Counting Victory Challenge
 
TH JA 22:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Walk - 30 minutes on treadmill. Asthma prevented me walking outdoors due to extreme cold

Before Dinner:
- Meditation
- Balance Workout

Before Bed:
- Breath Work - single nostril
- Seated Mobility
- 2 Minute Yoga
- Counting Victory Challenge
 
MO JA 26:
Before Breakfast:
- Daily Gratitude
- Water First
- 5 Shaolin Morning Routine

Before Lunch:
- Universal Warm-up
- Fighters Warm-up
- DD + EC
- WOD - Ninja Princess
- Fighters Stretch

Before Dinner:
- Meditation
- Treadmill Walk - 1.6 km
- Stretch legs
- Qigong - Lung & Immunity System - Part 2

Before Bed:
- Qigong - foot & leg massage
- Counting Victory Challenge
 
TU JA 27:
Before Breakfast:
- Daily Gratitude
- Water First
- 5 Shaolin Morning Routine for Longevity

Before Lunch:
- Breathe Easy Workout
- Meditation
- Push-up - finger tips - 7, knuckles - 8, regular 15
- Breath Work - single nostril

Before Dinner:
- Combat - Tapping
- various punches & kicks + knee strikes
- Qigong - Bone Marrow Cleanse
- Balance

Before Bed:
- Stretching
- Qigong - foot & leg massage
- Victory Challenge
 
WE JA 28:
Before Breakfast:
- Daily Gratitude
- 5 Shaolin Morning Routine for Longevity

Before Lunch:
- Breath Work: inhale-hold-exhale
- Meditation
- Qigong - Flowing Movement
- Push-ups: finger tip - 10; knuckle - 10; diamond - 10
- Elbow Plank - 1 min
- Core work
- Qigong - Tendon Muscle Changing
- Qigong - Bamboo Brush Massage

Before Dinner:
- Breath Work - single nostril breathing
- Walk - 2.55 km

Before Bed:
- Stretching
- Qigong - Foot & Leg Massage
- Victory Challenge
 
TH FE 05:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation
- Universal Warm-up
- 3 Minute HIIT Challenge - day 5. I am going to delay finishing this challenge until my Asthma is under better control. Each day has resulted in coughing & breathing issues. I tried adjusting the times to 30 sec on & 30 sec rest. Didn’t work.
- Strength - Endgame+
- Cool down - Post Workout Mobility

Before Dinner:
- Chopped ice in driveway

Before Bed:
- Qigong - 8 Pieces of Brocades
- Counting Victory Challenge
 
MO FE 09:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation
- Universal Warm-up
- DD + EC
- Strength - Icon workout. I was able to use heavier KB from last week
- Finisher - Turkish Get Up
- Cool-down - full body stretching

Before Dinner:
- Breath Work
- Walk - 2.3 km

Before Bed:
- Counting Victory Challenge
 
TU FE 10:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work
- Meditation
- Calisthenics - Squats, push-ups, Lunges, Rows
- Strength - Full Body Power workout
- Inversion Table (feels good to stretch the spine)
- Cool-down - full body stretching
- Joint Mobility

Before Dinner:
- Walk - Norwegian 4X4. 2.7 km
- Chop Ice in the driveway

Before Bed:
- Tai Chi
- Qigong - foot & leg massage
- Counting Victory Challenge
 
WE FE 11:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work
- Meditation

Before Dinner:
- Bear Crawl - 30 sec X 2
- Farmers Carry - 30 lb LB, 30 sec X 2
- Wall Sits - 30 sec X 2
- Shadow Boxing - Side Quest - level 2

Before Bed:
- Balance workout
- Stretching
- Qigong - foot & leg massage
- Counting Victory Challenge
 
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