Weekly work-Out

“For all that is in the world, the lust of the flesh, and the lust of the eyes, and the pride of life, is not of the Father, but is of the world. And the world passeth away, and the lust thereof: but he that doeth the will of God abideth for ever.” 1 John 2:16-17


“Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee. Trust ye in the LORD for ever: for in the LORD JEHOVAH is everlasting strength:” Isaiah 26:3-4


Monday, June 28, 2021

- 20 Push Ups & 40 Arm Haulers

- 18 Push Ups & 36 Arm Haulers

- 16 Push Ups & 32 Arm Haulers

- 14 Push Ups & 28 Arm Haulers

- 12 Push Ups & 24 Arm Haulers

- 10 Push Ups & 20 Arm Haulers


Tuesday, June 29, 2021

3 Rounds:

- 10 Copenhagen Leg Raises, per side

- 10 Side Plank Dips, per side

- 10 Plank Hip Dips, per side

3 Rounds:

- 14 Slider Leg Curls or 7 One-Leg Slider Leg Curls, per leg

- 14 Frog Pumps


Wednesday, June 30, 2021


Flipping through a deck of cards, perform repetitions of the number on the card, being 2-14 reps (Jack=11, Queen=12, King=13, Ace=14)

Hearts: V-Ups

Diamonds: Good Mornings

Spades: High Knees, per side

Clubs: 4-Count Flutter Kicks



Thursday, June 1, 2021

15 minutes:

- 7 Bent Over Rows

- 7 Front Squat

- 7 Shoulder Presses

- 7 Thrusters (with bag)

- 7 Burpees


Friday, June 2, 2021

3 Rounds:

- 10 Single Arm Curl to Press, per side

- 10-12 Close Hand Push Ups

3 Rounds:

- 10 Bicep Curls

- 10 Shoulder Presses

- 10-12 Skull Crushers


*If you engage in this activity, you do so voluntarily, assuming all risk of potential injury; so please be safe, abide by any health restrictions and ensure approval from your primary physician.*

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