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)
round 2 (repeat x 2 - 3)
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)
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)
round 3 (repeat x 2 - 3)
sidewalk giant skips (or sprints)
split squat jumps (8-12 reps each side)
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)
SAINT JOSEPH
quote or prayer
POWER & CORE
round 1 (repeat x 4 - 6)
single leg jumps (or squat jumps) (5 - 10 reps each side)
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)
round 3 (repeat x 2 - 3)
sidewalk giant skips (or sprints)
split squat jumps (8-12 reps each side)
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.