Articles


Board of Directors


Store


Testimonials


Salvation

Contact


Instant Workouts

Body Weight Burn Circuit

Perform each exercise for 30s back-to-back for a total of 3-5 circuits. Rest for 1.5min between circuits.

GOD BLESS YOU

Exercise		Manual-Notes (if any)
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
Diamond Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: Girlies: perform 'knees down' push-ups!	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
Alternating Split Squat 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
Modified Pullup 1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region. 2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground. 3) Pull body up towards bar until bar touches chest. 4) Return to start position. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
One Leg Box Step Up 1. Stand to the right of the box. Place left foot on top of box. 2. Raise body using the left foot only until leg is extended 3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
Calf Raise on balance disc 1. Start by placing both feet on a balance disc and maintain your balance. 2. Once you are balanced raise up on the balls of your feet until your ankles are fully extended. 3. Return to the starting position and repeat. Trainer's comments: If no disk is available, hop onto a ledge somewhere or repeadetly lift onto toes from floor, almost as if going to jump.	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
Russian Twist 1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles. 2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders. 3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side. 3. Repeat for the prescribed repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5

Simply Enter Your Information Below & You Will Instantly Begin to Receive
Free Valuable Christian Health & Fitness news, articles, giveaways, updates
and much much more...

What are you waiting for? Go ahead and fill out the form below, right now!