FIT for IT
General Fitness, Functional FitnessThis training program can be done at home, at the gym, or anywhere you find yourself and is combined with a daily Bible reading plan. This program will help you develop a daily habit of moving by eliminating any and all excuses of travel time to and from the gym and/or lack of equipment. This program will also help you develop a weekly habit of being in God's word. So if you’re looking to improve your health and fitness all while developing a daily habit of being in God’s word, this is the program for you!
The program will include, Both daily exercise sessions, you can complete anywhere, as well as daily Bible readings. Exercise sessions will be Mon-Sat with recovery sessions on Sunday and the scripture readings will be 5 days a week.
Each session will include a warm-up and movements to increase range of motion and reduce pain brought to you from our combined expertise as a physical therapist and strength and conditioning coach
Each training session will be a scalable 30-45 minute workout to meet you right where you are at regardless of fitness level. These scalable sessions are specifically written to allow a wide variety of fitness levels to be challenged appropriately, while still being together on the same team. Meaning parents can do the workouts right along with their kids and friends and family who are just looking to get started in being active can participate with other family and friends who are very active and looking for a new and fun challenge.
5 days a week will also include 1 chapter of reading in the new testament to strengthen our walk with God and allow us to develop a daily habit of being in the word
All of this will be run through our app to guide you each step of the way with exercise videos and detailed instructions as well as track your progress over the year, hold you accountable and best of all provide you a connection to others all over the country, through the message board, who will be working and growing right along with you. You will have complete control of how much your interact with the others on the team.
All of this will be just $20 a month (which comes out to less than 65 cents per session). We also offer a 7 day free trial so you can test drive it before you commit.
So if you’re looking to improve your health and fitness, while developing a daily habit of being in God’s word, bring your family and friends and come join us for this incredible journey. .
Features7 sessions per week
Must use App app to view and log training
Team Training
Daily Reading
A
Mark Chapter 6
Daily Reading
A
Mark Chapter 1
Prep
A
We Warm-Up 1
Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5
Speed/Agility
B
Quick Feet
15 seconds rest between each Right Foot lead forward and backward: 5 reps Left foot lead forward and backward: 5 reps Both feet side to side: 5 reps Ali shuffle: 5 reps
C
Sit to Stand
2 x 0:10
D
Push Up
2 x 0:10
E
Shoulders Elevated Bridge
2 x 0:10
F
Y, T, I's
2 x 10
G
Plank Series
2 x 0:10
Daily Reading
A
Mark Chapter 2
Prep
A
We Warm-Up 1
Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5
B
Steady State Conditioning
1 x 20:00
Daily Reading
A
Mark Chapter 3
Prep
A
We Warm-Up 1
Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5
B
Vertical Jump
3 x 3
C
Single Leg Triangle
3 x 8
D
Horizontal Row Iso Hold
3 x MAX
E
Single Leg Glute Bridge
3 x 8
F
Bird Dog from Push Up Position
3 x 8
G
Single Arm Farmers Walk
3 x 20
Daily Reading
A
Mark Chapter 4
Prep
A
We Warm-Up 1
Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5
B
Steady State Conditioning
1 x 20:00
Daily Reading
A
Mark Chapter 5
Prep
A
We Warm-Up 1
Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5
Speed/Agility
B
Quick Feet
15 seconds rest between each Right Foot lead forward and backward: 5 reps Left foot lead forward and backward: 5 reps Both feet side to side: 5 reps Ali shuffle: 5 reps
C1
Goblet Squat
2 x 0:10
C2
Lateral Walking Push Ups
2 x 0:10
D1
Glute Bridge Marching
2 x 0:10
D2
DB Pullover
2 x 10
E
Plank Marching Series
2 x 0:10
Prep
A
We Warm-Up 1
Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5
B
Steady State Conditioning
1 x 20:00
Recovery
A
Mobility Warm-Up 1
Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps
When you join a team you’re getting more than programming, you’re joining an online community.
We the Church
We the Church
We the Church
