Work-Outs
SandBag Punisher
August 6, 2021 • Rev. Spencer R Fusselman • Ecclesiastes 12:13
Two rounds 40 seconds on 20 seconds off 1 min rest in between rounds Squat Cleans Right lateral lunge and raise Left Lateral Lunge and raise Sumo Squat and High Pull Kneeling around the world Spider-man Lateral pull HAVE FUN!
Warrior Sprint Day 5 - Lower Body Blast
Rev. Spencer R Fusselman
10 Minute Lower Body HIIT No Equipment! All Gains! 30-second intervals 15-second break Squat jump Squat hold Curtsey squat Alternating Lunge Donkey Kicks Single-Leg Glute Bridge Todays Scripture: Psalm 19:7 The instructions of the Lord are perfect, reviving the soul. The decrees of the Lord are trustworthy, making wise the simple. Log and share your progress in the fitness tacker linked here!!
Warrior Sprint Day 4 - Total Body
Rev. Spencer R Fusselman
10 Total Body HIIT No Equipment! All Gains! 30-second intervals 15-second break High knees Squats V up Plank step-ups Burpee knee ups T push-ups Todays Scripture: Philippians 4:8 8 And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Log and share your progress in the fitness tacker linked here!!
Warrior Sprint Day 3 - CORE
Rev. Spencer R Fusselman
10 Minute Abs No Equipment! All Gains! 30-second intervals 15-second break Spider-Man’s Plank Dips Bicycles Heel taps Crunches Leg raises Todays Scripture: Romans 5:3-4 3 We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. 4 And endurance develops strength of character, and character strengthens our confident hope of salvation. Log and share your progress in the fitness tacker linked here!!
Warrior Sprint Day 2 - Upper Bod Squad
Rev. Spencer R Fusselman
10 Minute Upper Body Blast! No Equipment! All Gains! Shoulder taps T push-ups Plank step-ups Tricep push-ups Chair dips Pike push up Todays Scripture: 1 Corinthians 9:24-27 24 Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified. Log and Share your progress in the Fitness Tacker and group linked here!
Warrior Sprint day 1 Bodyweight Leg Blaster
May 10, 2021 • Rev. Spencer R Fusselman
Bodyweight Leg Blaster 30-second intervals 15-second rest Jumping lunges Squat holds Sumo squat Curtsey squat Donkey kick Hydrants Scripture for today: 1 Timothy 4:8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.” Log your workout in the fitness tracker Linked here!
TRX Arms
April 23, 2021 • Rev. Spencer R Fusselman
Arms 3-5 rounds 10 tricep extensions 10 Bicep curls 10 low mid high rows 10 atomic pushups No TRX? You Can order one at the link below and hit this bodyweight upper-body blaster while it ships? 15 minute intensify EMOM (every minute on the minute) Set a timer and start the next round every minute. Add one rep each round 6 shoulder taps 6 push-ups 6 single arm rows (use anything for weight) Rest until the next round begins