Category Archives: Fitness

Your New Year’s Resolution Week 2 Day 2 Workout – Lat Focus

In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 5 minute stair stepper or lunges
  2. Battle ropes

Main Workout

  1. Lat pull down 4 x 10
  2. Seated cable row 4 x 10
  3. Dumbbell single arm rows 3 x 10
  4. Dumbbell or Kettle Bell shrugs 4 x 15
  5. Cable lat extensions 4 x 10

Core finish

  1. Center Planks 30 second interval x 3
  2. Side planks 30 second intervals x 3 per side

Your New Year’s Resolution Week 2 Day 1 Workout – Chest Focus

In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 5 minute jump rope or jumping jacks
  2. Side shoulder raises x10
  3. Pushups x10
  4. Band pull apart x10

Or

1 Tire Flip 180 Set of 3 X 10

Main Workout

  1. Dumbbell chest press 3 x 10 reps
  2. Incline Chest Press 3 x 10 reps
  3. Seated incline flies with dumbbells 3 x 10
  4. Seated incline curls with dumbbells 3 x 10
  5. Standing decline cable flies 3 x 10
  6. Standing cable curls 3 x 10

Core finish

  1. Hanging knee ups 3 x 10
  2. Kettle Bell side bends 3 x 10

Your New Year’s Resolution Week 2 Day 5 Workout – Upper Back, Biceps and Triceps

In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 10 Minute stair stepper

Main Workout

  1. Pullups (assisted if needed) 4 x 10
  2. High row machine 4 x 10
  3. Cable strait arm extensions 3 x 12
  4. Barbell reverse curls 3 x 15
  5. Bicep curls 3 x 15

Core finish

  1. Kettle Bell side bends 3 x 15
  2. Back extensions 3 x 15
  3. Ab Machine of choice 3 x 15

Running The Life Marathon #KeepOnKeepingOn

The New Testament writers were inspired to use sports analogies on several occasions.

Paul writes about finishing the race in 2 Timothy. This year I ran my first half marathon and I now better understand what Paul’s intentions were when writing this passage.

The first time that you run a distance of 13.1 miles and finish in a time under two hours, you experience several stages of physical discomfort and mental doubt along the way. In preparation I did several shorter distance training runs before the attempt, but actual race day has its own obstacles that can thwart your pace goals.

This is similar to life as we steadily hurdle through our timeline to our final breath. Yet with this current body we only get one shot at the life marathon. Your life marathon training happens along the route, so don’t miss the training stops in the ultra-marathon of life.

In the life marathon we are not trying to finish faster to reach a PR, we are trying to find crowns along the journey. We are collecting treasure that is incorruptible and payable upon first death. Although, earning a crown in this life can bring joy and new energy while we are still in the race, similar to a gel pack in a long run.

During our life marathon we also train our physical bodies in part to help extend the life marathon. Remember the goal is to fulfill God’s purpose for your life which has a base goal of the Great Commission which is to make disciples, baptize them, and teach Jesus’ commands. (Matthew 28:18-20).

I have fought the good fight, I have finished the course, I have kept the faith; in the future there is laid up for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day; and not only to me, but also to all who have loved His appearing.
2 Timothy 4:7‭-‬8 NASB

Your New Year Resolution Week 1 Day 5 Workout

It’s almost New Year’s resolution time. In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 10 Minute stair stepper

Main Workout

  1. Pullups (assisted if needed) 4 x 10
  2. High row machine 4 x 10
  3. Cable strait arm extensions 3 x 12
  4. Barbell reverse curls 3 x 15
  5. Bicep curls 3 x 15

Core finish

  1. Kettle Bell side bends 3 x 15
  2. Back extensions 3 x 15
  3. Ab Machine of choice 3 x 15

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