21 Days of Prayer Commitment Fitness Week  Three

1

jumping jacks:

Cardio [10 jumps 2 sets]

30 second rest between sets

 

Start with legs together with hands at your sides.

 

Jump up bringing your hands over your head with legs apart.

 

Return to floor with your hands at your sides.

 

Repeat 10 times between each exercise

3

bicep curl:

[5-8 lbs  15 Reps  2 Sets

Repeat both arms]

 

Stand with knees slightly bent with arm clinched at waist at 90 degree angle.

Squeeze your bicep as you bring the weight up. Hold for 10 seconds, and then slowly bring the weight down.

 

30 Second Rest

10 Jumping Jacks

5

chest press:

[5-8 lbs  15 Reps  2 Sets

30 sec. rest between]

 

Stand with knees slightly bent holding weights in both hand at shoulders.

 

Bring both arms together pressing and holding for 10 sec. Slowly open to starting position and then repeat.

 

30 Second Rest

10 Jumping Jacks

 8

planks:

[Body Weight 30 seconds

3 Sets

 

Lay flat on the floor bending your elbows. Raise your body using your arms and toes into a plank (streight) position. Hold for 30 seconds, release and rest for 20 seconds before repeating. 

PROPER WEIGHT TRAINING BREATHING:  Exhale on the excretion and Inhale as you relax the weight. That's exhaling as you lift or push the weight and inhaling as you bring it down.

 

Encouragement: Think about this, it didn’t take a week to gain your un-wanted weight so it won't take a week to lose it! Stay determined, stay committed and stay consistent; you'll see results sooner than you'll realize.

2

tricep Curl:

[5-8 lbs  15 Reps  2 Sets

Repeat both arms]

 

Bend over from the waist in a skiing position, resting one arm on the knee of the leg that is slightly in front of the other.

 

Clinch the elbow of the arm holding the weight to your waist (side). Bring the weight straight  behind you, extending the entire arm (try not to jerk your arm back). Bring the weight back to the starting position and repeat.

 

30 Second Rest

10 Jumping Jacks

4

forward front lateral raise:

[5-8 lbs  15 Reps  2 Sets

Repeat both arms]

 

Stand with knees slightly bent with one arm at your side or one hand on your waist.

 

Bring the arm with the weight straight up and out, hold for 10 seconds. Slowly bring your arm down. Repeat

 

30 Second Rest

10 Jumping Jacks

6

 7

outter thigh raise:

Stand with legs together with your hands on your hips. Raise one leg squeezing your glute. Bring that leg back down slightly tapping the foot that is on the floor. Repeat 25 times. Switch to the other leg and repeat. 

 

2 Sets of 25 each leg

10 Jumping Jacks

between sets.

 

 

inner thigh raise:

Stand with legs apart with your hands on your hips. Raise one leg and cross it over the other with your foot flexed, pulsing upward 25 times. Switch to the other leg and repeat.  

 

2 Sets of 25 each leg

10 Jumping Jacks

between sets.