Monday March 23

Monday March 23:

1 Peter 1:2

“God the Father knew you and chose you long ago, and His Spirit has made you holy. As a result, you have obeyed Him and have been cleansed by the blood of Jesus Christ. May God give you more and more grace and peace.”

Spiritual Challenge this week:

Read 1 Peter. Write down one thing each day that stands out in your reading.

Before starting a new exercise program consult with your doctor.

I will post each workout with options for cardio equipment / weights if you have them available and scaling options as well if you do not have any. If you are new to exercising and want to try this workout, I would start without any weight, scale reps and range of motion to your ability level.

Warmup – 6 minutes:

20 DU,40 singles (rope, shirt,towel)

10 air squats (pause 2 sec at bottom)

5 burpees

10 hollow rocks


Front Shoulder (lac ball) 1 min each

Adductor smash (roller, can beans) 1 min each

14 min AMRAP:

12 DB front squats (you pick weight, options: 2 DB’s, 1 DB, case of water, gallon jugs, weighted bag, etc)

12 bar facing burpees (bar, DB, empty box, find something to jump over)

12 floor toes to bar (hold on to doorframe, post, sturdy table or chair leg)

24 sec hollow hold

Strength: 5 X max strict HSPU (can use clothes, towels, in place of weights and mats to build to your needed height) scale – 5 x 8 pike push-ups

5×20 one leg DB RDL (10 each, can find a weight or just body weight)

Post workout mobility:

Glute smash (lac ball, roller, can) 1 min each

Tricep smash (lac ball, roller, can) 1 min each

Daily couch (1 min each)