Wednesday, September 18, 2013

Conquer by continuing/ Total body workout

2 Corinthians 2:14 Amplified Bible (AMP)14 But thanks be to God, Who in Christ always leads us in triumph [as trophies of Christ’s victory] and through us spreads and makes evident the fragrance of the knowledge of God everywhere-

In every aspect of life we have to continue in order to conquer our goals , what we set forth to do. While starting a exercise and lifestyle change is hard , the only way to conquer is by continuing what you have started. Just as we are to speak the word of God in season and out of season. Which means when we feel like and when we don't ! We need to take this approach on this new journey. There are many days when I don't feel like working out , its easier to say tomorrow. However then we put it off and put it off , until we start to look and feel like a busted can of biscuits.( 2 Timothy 4:2 New King James Version (NKJV)Preach the word! Be ready in season and out of season. Convince, rebuke, exhort, with all longsuffering and teaching)  Today we are going to go over total body workout!

Start with ten minute warm up on StairMaster

Legs- hamstring curls 3x 15

Abs - Plank 3x at 60 seconds

Arms- bicep curls 3 x 15  10 pounds

Legs- step ups with weights 8 pounds 3 x 15 each leg

Abs - reverse abdominal crunches 3x20

Arms - push ups on bosu ball 3x 15

Legs - squats 3x20 use bar weight add weight 5 pounds each side if not enough

Abs- oblique twist on ball 3x 20

Arms -reverse bicep curls 3x15

Legs - Lunges 3x 20 each leg

Abs- sit up with medicine ball 3x 20

Arms - pull ups on bar 3x15

cool down - Rowing machine 5 to 10 minutes




 

 


 

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