During this time of "physical distancing" 
Stay Spiritually and Physically fit with these online resources

We know at a time like this it may be tough to find the motivation to move your body each and every day. Exercise is SO important, and we hope that even though we won’t be able to meet at the church to achieve our goals together, you are still able to find some time at home to get some active minutes in! Remember, even though you may not have equipment at home, body weight exercises work just as well!

Don't forget to continue to pray for one another and reach out to check on your friends!

S.E.T. Classes

Remember to exercise caution and go at your own pace. 


Drop-in CLASSES (H.I.I.T, Evening, 7am, etc)

Movement Demo Videos avaialble below each workout - scale when necessary and have fun!


Rounds and Reps

5 Rounds of:
10 Burpees
15 Squat Jumps
10 Push Ups
15 Jumping Jacks
10 Sit- Ups
*Rest 1 minute after each round

Finish with Abs:
3 Rounds
10 leg raises
20 Bicycles
1 minute plank

Workout 2


You will need a timer. Do 8 rounds of 0:20 work/0:10 rest

Touchdowns/Curtsy Lunges


Burpee Squats/Squat Jumps

Speed Skaters/High Knees

Plank with a side arm raise

Workout 3

Reps For Time

20 Jump Squats
10 burpees
20 Mountain Climbers
9 Burpees
20 High Knees
8 Burpees
20 Star Jumps
7 Burpees
20 Jumping Jacks
6 Burpees
20 Butt Kicks
5 Burpees
20 Heisman’s
4 Burpees
20 Jump Lunges
3 Burpees
20 Low Jacks
2 Burpees
1 Minute Plank
1 Burpee

Workout 4

3 Rounds X3

3 Rounds
10 Surrenders
10 Side Shuffles
10 Triceps Push Ups
10 Leg Raises

3 Rounds
10 Shoulder Push Ups
10 Curtsy Lunges
10 Single Leg Reach Jumps
10 Touchdowns


3 Rounds
10 Supermans
10 Hip Bridges immediately followed by 10 hip bridge pulses
10 Push Up Mountain Climbers
10 Sit Ups

Workout 5

1 min per movement X2

1 Minute of each exercise, 2 times through!
You will need 2 cans /water jugs/water bottles/etc.

Frontal Raises
Squat Press
Lateral Raises
Clock Lunges Right Leg
Clock Lunges Left Leg
Side Shuffles
Biceps Curls
Rear Flies
Triceps Kickbacks
Toe Touches



20 Min AMRAP

 (As many rounds through the workout as possible for 20 minutes)

14 Squat Jumps
5 Burpees
14 Alternating Jump Lunges
5 Burpees
14 Mountain Climbers
5 Burpees

Workout 2


(Set a timer for 20 seconds on, 10 seconds off. Go through each pairing 4 times (8 total rounds))

Push Ups / Burpees

Jumping Jacks / Sumo Squat Jump

Speed Skaters / Alternating Curtsy Lunges

Sit Ups / Leg Raises

Workout 3


(Do 21 of each exercise in the group, then 15 reps, then 9 reps. Once you have finished with the exercises, move to the next 3.)

Alternating Side Lunges
Tuck Jumps (modify squat jumps)
Plank Jacks

Sideways Bear Crawl
In and Out Abs
Burpee Squat (do a normal burpee, but instead of standing all the way up, you will come to a low squat and then back down to your burpee)

Low Jacks
Surrenders (hands behind your head!)
Plank shoulder taps

Workout 4


45 seconds on, 15 seconds off, go through twice!

• High Knees
• Jumping Jacks
• Squat Pulse
• Alternating Reverse Lunges
• Mountain Climber twist (opposite knee to opposite elbow)
• Burpees
• Push Up + alternating side plank
• Shoulder Push Up
• Side Shuffle
• Long jump + jog backwards
• Wall Sit
• Triceps dips (use a chair)
• Bear Crawl- 4 forward, 4 backward

Workout 5


(30 reps of each, 20 reps, then finish with 10!)

• Wide Mountain Climbers
• Dolphin Push Ups
• Supermans
• Lunge Jump
• Marching glute bridge
• Donkey Kicks
• Standing Oblique Crunches
• Wide grip Push Ups
• Touchdowns (aka squat Jacks)
• Single Leg Reach Jumps (scroll down to exercise 27!)

Ankeny First United Methodist Church
206 SW Walnut Ankeny, Iowa 50023