21 Days of Prayer Commitment Fitness

Our 21 Days of Prayer Commitment

 30 MINUTE FITNESS ROUTINES

will help you incorporate working out in your daily routine during and after your prayer journey.

 

Working out will:

 

  • Strengthen your heart

  • Tone your muscles

  • Burn calories 

  • Help you to stay alert

  • Sharpen your mind

  • Increase your spiritual awareness

 

Level 1 (week one) is a basic total body training routine to get you and your body acquainted with weight training.

 

Level 2 (week two) targets and alternates different muscle groups throughout the week.

 

Level 3 (week three) adds more reps and routines that target strength using body weight.

 

Each 30 minute workout starts with a 5 minute cardio warm-up (jumping jacks or running in place), 20 minutes of training and ends with 5 minitues of relaxing cool-down.

 

Level 2 - Week Two

20 Minute Workout

Cardio  Arms  Shoulders  Glutes  Abs

 

Level 3

 

Level 1- Week One

 

20 Minute Workout

 

Arms  Shoulders  Abs 

 

Legs   Hips 

5 Minute Warm-up

Before Workout

5 Minute Cool-Down

After Workout

 All Rights Reserved by: Dr. S. Walker, The Institute of Theology and Ministry Training and Your Spriritual Life.org