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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
You must log in or register to reply here.