1) Blurpie 3X20
TRX Lunge/bdwgt lunge 3X15 ea
2) DB Plank rows 3X12
1 Arm TRX row/Machine row 3X10ea
3) TRX push-ups 3X15
DB fly's 3X15
4) TRX/DB I's,Y's,T's 3X21
Tricep pressdown 3X20
Bicep Curls 3X20
100 total reps of ABS (3 planes of motion)
Prayer: "Father God, we thank you for these beautiful sunny days you have blessed us with. May us and others around us take up our crosses and follow you!!! We love you and praise you. Amen"
Wednesday, April 7, 2010
Tuesday, April 6, 2010
You Become...
The thoughts you think
The words you speak
The decisions you make
The people you associate with
The love you share
The money you spend
The God you worship
The words you speak
The decisions you make
The people you associate with
The love you share
The money you spend
The God you worship
GWOD 4/6
Bdwgt Lunges/Step-ups 1:00
Rows (TRX/Band/machine) 1:00
Push-ups 1:00
Sit-ups 1:00
**1:00 rest between rounds for 5 rounds
Prayer: "Father God, make us strong minded and strong at heart. As we push our bodies for your glory today, have your hand upon us. Amen."
Rows (TRX/Band/machine) 1:00
Push-ups 1:00
Sit-ups 1:00
**1:00 rest between rounds for 5 rounds
Prayer: "Father God, make us strong minded and strong at heart. As we push our bodies for your glory today, have your hand upon us. Amen."
Monday, April 5, 2010
GWOD 4/5
1) Leg Extensions 2X15
TRX hamstring hip-ups
30 sec rest
2) DB incline Press 2X15
TRX chest fly
30 sec rest
3) Machine Lat pulldown 2X15
TRX 1 arm row
30 sec rest
4) I's,Y's,T's 2X21
TRX tricep ext 2X20
TRX bicep curl 2X20
30 sec rest
100 reps of abs (3 planes)
Prayer: "Lord, we thank you once again for your son Jesus and for his resurrection. Give us the strength to start the quarter right by pushing hard in and out of the gym. These are not our bodies but yours, given to us to serve you!!! We love you so much. Amen."
TRX hamstring hip-ups
30 sec rest
2) DB incline Press 2X15
TRX chest fly
30 sec rest
3) Machine Lat pulldown 2X15
TRX 1 arm row
30 sec rest
4) I's,Y's,T's 2X21
TRX tricep ext 2X20
TRX bicep curl 2X20
30 sec rest
100 reps of abs (3 planes)
Prayer: "Lord, we thank you once again for your son Jesus and for his resurrection. Give us the strength to start the quarter right by pushing hard in and out of the gym. These are not our bodies but yours, given to us to serve you!!! We love you so much. Amen."
Sunday, April 4, 2010
Friday, April 2, 2010
GWOD 4/3
3 mile WALK/RUN
Prayer: "Lord, thank you for your son Jesus. May this weekend be a celebration for your risen son. We love you so much. Amen."
Prayer: "Lord, thank you for your son Jesus. May this weekend be a celebration for your risen son. We love you so much. Amen."
Thursday, April 1, 2010
GWOD 4/2
5 Pull-ups/TRX rows
10 push-ups/TRX
15 squats
Modified Version
5 pull-ups/TRX rows
7 push-ups/TRX
10 squats/TRX
Every minute on the minute for 30 minutes
Prayer: " Lord, help us to lead a life centered around serving you and the people of this great nation. May we continue to nurish our bodies with the proper nutrition and exercise needed to glorify you. We love you so much. Amen"
10 push-ups/TRX
15 squats
Modified Version
5 pull-ups/TRX rows
7 push-ups/TRX
10 squats/TRX
Every minute on the minute for 30 minutes
Prayer: " Lord, help us to lead a life centered around serving you and the people of this great nation. May we continue to nurish our bodies with the proper nutrition and exercise needed to glorify you. We love you so much. Amen"
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