ONLINE FITNESS RESOURCES
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.
WEEK 2 SET WORKOUTS!!!!
WEEK 3 SET WORKOUTS!!!!
NEW WEEK 4 SET WORKOUTS!!!!
NEW WEEK 5 SET WORKOUTS!!!!
Drop-in CLASSES (H.I.I.T, Evening, 7am, etc)
WORKOUT 1
1 reverse burpee
2 squat jumps
3 push ups
4 lunges
5 star jumps
6 burpees
7 triceps dips
8 sit ups
9 Supermans
10 mountain climbers
11 leg raises
12 hip bridges
Workout 2
3 Rounds, 1 minute each
Wall sit
Curtsy lunges
Sumo squats
Calf raises
Clock lunges right
Clock lunges left
Hip bridges
Rest
Workout 3
Touchdowns
Triceps Push Ups
V-ups
Wide push ups
Toe touches
Jump ropes
Plank shoulder taps
Criss cross mountain climbers
Workout 4
20 seconds of work, 10 seconds of rest, 8 rounds
Upright Rows
Sumo Squat Pulse
Biceps Curls
Triceps Kickbacks
Rear Flies
Plank Rows
Step Back Lunges
Shoulder Press
Lateral Raise
Bent Over Rows
Workout 5
1 Minute of Each, 2X Through
High Knees
Jump Ropes
Mountain Climbers
Shuffles
Touchdowns
Heismans
X Jumps
Criss Cross jacks
Downhill skiers
Cross country skiers
Spider Mans
Wall Jumps
REST
WORKOUT 1
8 Exercises, 8 Rounds, 8 Reps
Star Jumps
Push Ups
Sumo Squats
Low Jacks
Bear Crawl
Front/Back lunge
High Knees (each side)
Lateral Squat Jumps
Workout 2
You will need a timer. Do 8 rounds of 0:20 work/0:10 rest
In and Outs/fast feet
Squat/Squat Pulse
Plank with alternating shin reach
Staggered Hands Push Ups
Burpees
Workout 3
Need: Stairs, chair
Squats
Toe Taps
Lunges (total number)
Stairs (beginning number: 5-4-3-2-1) Modify with high knees
Triceps Dips
Sit ups (crunches)
Mountain Climbers
Workout 4
3 Rounds Through
8-10 Burpees
10 Long Jumps
20 Squat Jumps
15 Leg Raises
45 Second wall sit
10 Surrenders (modify with 20 lunges)
45 second plank
Rest one minute
Workout 5
21-15-9
Squat and Press
Burpees
3 Rounds
15 Deadlifts
5 Burpees
15 Upright Rows
5 Burpees
21-15-9
Triceps push ups
Downhill Skiers
3 Rounds
10 Biceps Curls
10 Frog Jumps
10 Rear Flies
10 Frog Jumps
(OLD WEEK 2 WORKOUTS)
WORKOUT 1
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
Push-ups
Burpee Squats/Squat Jumps
Speed Skaters/High Knees
Plank with a side arm raise
Workout 3
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
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 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
(OLD WEEK 1 WORKOUTS)
WORKOUT 1
(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!)