What is your THEME for 2024? Make it inspirational. Make it aspirational. Let it be the high-octane FUEL to set your hair on fire for what is going to be an EPIC year?! MORE CARDIO…LESS LARDIO!!! Jog/Bike/Row/Ski-Erg or Power-Walk 45 minutes Then complete the following circuit for 10-minutes TOTAL time: Pushups […]
GYMR… “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” ― Melody Beattie GYMR… “BURN THE BIRD” Do something & anything to […]
“If you saw the size of your blessing coming, you would understand the magnitude of the battle you’re fighting.” Work Out of The Week: “5, 4, 3, 2, 1” 5x: Squat Jumps x 8, rest 30 seconds between sets 4x: DB Floor Press x 12 Prone Incline DB Row x 12 3x: […]
Quote of the Day: “Peace on earth will come to stay when we live Christmas every day.” — Helen Steiner Rice Workout of the Week: Jingle Bell Rock—12 Reps of Christmas!! KB Swings or Deadlifts x 12, 10, 8, …2 Pushups x 12, 10, 8, …2 TRX Rows, Pullups, or Lat Pulls x 12, […]
Quote of the Day: “When things are good, people LISTEN to you. When things are bad, they WATCH you. ~Dr. David Jeremiah Workout of the Week: “Reverse Pyramids–STRONG” Pushups or Bench Press x 10, 9, 8…5 reps Lat Pulldowns or Pullups x 10, 9, 8…5 reps Squats (BW or Bar) x 10, 9, […]
Warm-up (3 mins) Station #1: Chase the Lion (2 rounds) KB Swings or Squat Jumps @20secs Band Splitters or Reverse DB Flys @20 secs Station #2: Rise Up! (3 rounds) Side-Lunge / Skater Plyos @ 30 secs Rows (DB or TRX) + Kickbacks @30 secs Station #3. Get Your Mind Right (4 rounds) Bicep Curls […]
Warm-up (5-Mins) Pushups or DB Bench Press x 12, 11, 10… 1 Pullups, Lat Pulldowns or DB-1 Arm Rows x 12, 11, 10… 1 Air Squats (jumps optional) x 12, 11, 10… 1 Bicep Curls x 12, 11, 10… 1 Tricep Pressdowns or DB Kickbacks x 12, 11, 10… 1 Bench Dips x 12, 11, […]
“Everyone wants to live on top of the mountain, but all the happiness and growth occurs while you’re climbing it.” ~Andy Rooney EMBRACE THE CHALLENGE! Complete: 30 Pullups (or TRX Rows) 60 Pushups 120 Air Squats SOUL FUEL: TRUST in the Lord with all your heart and lean NOT on your own understanding. […]
What are you willing to die for? Once you’re willing to die for something… then you can really start to LIVE! Work Out of The Week: “The 15-Minute Body-Blitz Buildup” For 15 Minutes, complete: 1. 5 DB Squat + Presses 2. 5 Hand-Release Push-ups 3. 5 Pullups or TRX rows 4. 5 Barbell Bicep […]
“Practice like you’ve never won. Perform like you’ve never lost.” ~Bernard F. Asuncion Workout of the Week EMOM’s” Every Minute on the Minute, for 18 Minutes, complete: 10 Wall Balls 10 Med Ball Slams 40 Jump Ropes Soul Fuel: “Do not be anxious about anything, but in every situation, by prayer and petition, […]
