Materials (if you have them):
- Exercise mat for each person (I suppose you could put a thick towel or a blanket covered by a towel if you don’t have a mat)
- Exercise band (helpful for arms work, but not absolutely necessary)
- Music from a online playlist (if you prefer)
- Stopwatch (usually you can find one in the clock app on your phone)
Spiritual elements in red
Warm up
Free stretches like you just got up and start breathing deeply (inhale through the nose, exhale out the mouth)
Spiritual option:
Read Romans 12:1-2 (or Psalm 39)and offer this time as an act of worship and communion between creature (you) and Creator (God). Invite the Holy Spirit to use your breath to give you strength, energy and life.
Cardio
1 minute each of 5 different exercises (5 minutes cardio before the circuit)
Choose 5 from this list:
Jumping jacks, jogging in place, marching in place, high knees with crunches (opposite elbows touching knees), heel to butt (add arms elbows pulled back), skaters (legs wide to cross in back), burpees (down to a deep squat, jump feet back to plank position, jump feet back to squat, jump up with hands above head), inchworm (walking on hands to a plank, then back up to standing), mountain climbers (done from a plank position), pretend jump rope, cross country skiing,
Spiritual option:
Share your thoughts and reactions with the Lord. When you like doing something, rejoice to the Lord. When you struggle, ask the Lord to help you and be with you. When you feel resistance to something, bookmark it in your mind and ask the Lord to bring you back to it later so you can sit with the resistance that caused you to doubt or struggle. Listen for the Lord to meet you in the experience of moving your body.
Circuit (2-3x)
In partners, one does the cardio exercise while the other does the functional exercise, then switch. Do the arms and sit ups together at the end of the circuit.
Cardio/Functional:
- Do the same 5 cardio exercises as you did in the warm up (“muscle memory” helps make the movement/flow of the workout more fluid)
- Cardio 1 (high knees) /*push-ups (10-15 reps)
- Cardio 2 (jumping jacks) /squats (15-20 reps)
- Cardio 3 (heel to butt) /wall sit (30-40 sec)
- Cardio 4 (inchworm)/ *plank (30-40 sec)
- Cardio 5 (mountain climbers) lunges (10-15 each leg)
Together:
- Arms (using bands if available to keep resistance constant):
- Bicep curls: start with the arms extended down, elbows pressed into your sides, curl the forearm up to the chest. (20 reps)
- Tricep push ups (15 reps) or Tricep back curls (15-20 reps each arm)
- *Sit-ups (on mat if available): 20 reps or as many as you desire
- Take a 2 minute break between circuits for refreshment, encouragement and checking in with your partner.
*I suggest doing different variations of push-ups, plank and sit-ups every round of the circuit.
Spiritual element:
Open yourself to the Lord to receive refreshment and encouragement during the break between circuits. Perhaps you want to go back to Scripture, or just sit still and drink some water.
Functional exercises:
- Core: bridge, plank, side plank, straight leg crunch, bicycle, leg lowers, superman
- Legs: lunge, squat, wall sit, donkey kicks, side leg lifts
- Arms: push ups, lateral plank walk, plank shoulder taps,
Here’s an online resource for more ideas:
https://theheartysoul.com/workout-no-equipment/
Cool down/stretch
If you have a mat, it’s better to get horizontal for your stretching. But, if you don’t have a mat, you can do a variety of stretches from a standing position.
Stretching is lengthening muscles that you’ve used during your workout. While the workout was moving and doing reps, the cool down/stretch is holding muscles in a lengthened position. Stretching trains your muscles as well as the movement exercises and is just as important. During your cool down make sure you address each muscle group that you’ve used.
- Stretch your arms and shoulders
- Stretch your back and abdomen
- Stretch your hips
- Stretch your legs (calves and quads)
Spiritual option:
As you stretch and release the tension held in each part of your body, you might do a small examen of the workout with the Lord, and remember where you felt resistance, new strength, refreshment, pain, struggle.
Rest
At the end of your workout and stretch, your body will enjoy 2-3 minutes of laying flat and still.
Spiritual option:
You may want to practice a breath prayer or practice being still in the presence of the Lord. Just as you offered your movement as worship to the Lord, now you may offer yourself to the Lord in rest.
(March 2020) Tammy Lundell, Europe
More Spiritual Formation Resources
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