strength workouts

You are created to be 

healthy, holy & strong in him

strength workouts

for knowing "whose you are"

Strength workouts to reflect on your identity as a beloved daughter of Christ. 

JUDITH

a full body strength workout

But the Lord Almighty has foiled them by the hand of a woman...Judith the daughter of Merari with t he beauty of her countenance undid him (Judith 16: 6, 7)

FULL BODY STRENGTH

round 1 (repeat x 4 - 6)

squat w/ DB (8-20 reps)

push up hold (20sec - 1 min)

boat hold (20sec - 1min)

round 2 (repeat x 2 - 3)

 single leg deadlift with DB  (6-12 reps each side)

standing bent over rows (8-12 reps each side) 

THE CAANANITE WOMAN

a power & core workout

The woman came and knelt before him. “Lord, help me!” she said. He replied, “It is not right to take the children’s bread and toss it to the dogs.” “Yes it is, Lord,” she said. “Even the dogs eat the crumbs that fall from their master’s table.” Then Jesus said to her, “Woman, you have great faith! Your request is granted.”  (Mt 15: 25-28)

POWER & CORE

round 1 (repeat x 4 - 6)

split stance squat with overhead press (8-12 reps each side)

jab cross punches x4 (30sec-1min)

hollow hold (20sec - 1min) 

round 2 (repeat x 2 - 3)

ski jumps (modified) (8-12 reps)

squat jumps (modified) (8-12 reps)

 

SISTER THEA BOWMAN

Servant of God

a full body strength workout

Jesus said, "Everyone who listens to these words of mine and acts on them will be like a wise man who built his house on rocks." (Mt 7:24)

FULL BODY STRENGTH & POWER

round 1 (repeat x 2- 4)

wide stance squat (8 - 20 reps)

chest press (on floor or bench) (8-12 reps)

round 2 (repeat x 2 - 4)

glute bridges (no bands, mini bands, NT loop)

superman lifts

round 3 (repeat x 2 - 3)

sidewalk giant skips (or sprints)

split squat jumps (8-12 reps each side)

elbow plank (20sec - 1min)

 

BUILD YOUR WORKOUT

JOB

[Job] said "Naked I came from my mother’s womb,
    and naked I will depart. The Lord gave and the Lord has taken away;     may the name of the Lord be praised.” (Job 1:21)

FULL BODY STRENGTH

round 1 (repeat x 2 - 4)

split squat w/ DBs (8 - 12 reps)

overhead press (DBs, bands) (8 - 12 reps)

round 2 (repeat x 2 - 4)

deadbug (20sec - 1min)

birddog (20 sec - 1 min)

round 3 (repeat x 2 - 4)

romanian deadlifts w/ DB  (6-12 reps)

reverse flys w/ DBs (6 - 12 reps) 

SAINT JOSEPH

quote or prayer

POWER & CORE

round 1 (repeat x 4 - 6)

get ups w/ DB (5 - 10 reps)

single leg jumps (or squat jumps) (5 - 10 reps each side)

giant skips 

side plank (modified) (20 sec - 1 min)

round 2 (repeat x 2 - 3)

birddog (20 sec - 1 min)

standing oblique leans w/ DB (8 - 12 reps each side)

 

SAINTS MICHAEL, GABRIEL AND RAPHAEL, ARCHANGELS

Jesus said, "Everyone who listens to these words of mine and acts on them will be like a wise man who built his house on rocks." (Mt 7:24)

FULL BODY STRENGTH & POWER

round 1 (repeat x 2- 4)

wide stance squat (8 - 20 reps)

chest press (on floor or bench) (8-12 reps)

round 2 (repeat x 2 - 4)

glute bridges (no bands, mini bands, NT loop)

superman lifts

round 3 (repeat x 2 - 3)

sidewalk giant skips (or sprints)

split squat jumps (8-12 reps each side)

elbow plank (20sec - 1min)

 

EQUIPMENT

 

dumbbells

reps 

rounds

what is full body strength? 

what is power?

 

COLOR KEY

each color represents one of the main body movements. A balanced strength training routine will use exercises from all the major body movements, not necessarily all on the same day, but throughout the week.  

There are six major muscle movements: 

Lower body push

Upper body push

Lower body pull 

Upper body pull 

Core

Power movements work on speed and force. 

links to demo videos

pray with the scritpure 

guided videos

Heavenly Father,

 

Thank you for my body. Thank you for all the things my body can do, all the ways I can use it to serve you. And thank you for the ways that I am limited and weak - in my body, my mind and my heart. Help me to love you better, with body and soul.

 

Amen.

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