Well, everyone… we’ve taken down our Christmas trees (unfortunately), so you know what that means -- time to kick it in gear for our 2017 fitness goals! The holiday fun isn’t totally over yet, though. As we’re approaching one of my favorite holidays, Valentine’s Day, I want to share a challenge that will help us get back into shape by getting rid of some of those extra Christmas pounds. (Or was that just me?)
Over the next four weeks, we’ll be tackling some different exercises to target specific areas, all while building upon what we learn each week. We want to invite you to take these weekly challenges alongside a loved one (husband, friend, mom, etc.) so you can not only keep each other accountable, but grow stronger together. I’ve also included some of my favorite verses for you to dwell on during your workouts to encourage you along the way. You can print this out and cut each individual challenge out to focus on one week at a time. Hopefully by the end, you’ll feel stronger both physically and spiritually.
Let’s get goin’!
P.S. If you’re joining us in this challenge, let us know by documenting your efforts with a selfie (or is it an “us-ie?”) using the hashtag #TFPVDayChallenge!
Week 1: Planking
A strong core is important no matter what your fitness goals are. One of the best exercises to target your core is by planking. Also strengthening the shoulder, quads and glutes, it really is an exercise that gives you more bang for your buck!
There are endless variations of a plank. (A quick Pinterest search will give you lots of ideas!) For the purpose of our challenge, we will be sticking to the elbow plank, keeping your shoulders in line with your elbows and neck in line with your spine. To begin, time yourself, and see how long you can hold your positioning. Now here comes the challenge: do it three (3) more times for the same length of time.
Build up your stamina by repeating this workout three (3) more days this week, and see if you can increase your time by the end of the challenge.
Focus verses:
Day 1:
So whether you eat or drink or whatever you do, do it all for the glory of God. | 1 Corinthians 10:31
Day 2:
Now may the God of peace make you holy in every way, and may your whole spirit and soul and body be kept blameless until our Lord Jesus Christ comes again. | 1 Thessalonians 5:23
Day 3:
I can do all things through him who strengthens me. | Philippians 4:13
Day 4:
Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God. | 1 Corinthians 6:19
Week 2: Walking
Our cardiovascular health is another vital component of any fitness routine. Getting your heart rate up, even just a little bit, on a regular basis, creates so many benefits for your body such as increasing both energy and metabolism (your fat burner) and making your body stronger to more easily heal itself. Walking is not only one of the easiest (and cheapest) ways to add cardiovascular exercise to your schedule, but it’s also the perfect activity for relationship building. This week, challenge yourself and a loved one to complete three (3) walks of at least 30 minutes. Carving out time to make this happen is half the battle, but you’ll be glad you did it. And don't forget to snap a pic with your #TFPVDayChallenge workout partner, and tag us on Instagram!
Focus verses:
Day 1:
So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. | 1 Corinthians 9:26-27
Day 2:
But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint. | Isaiah 40:31
Day 3:
For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it. Therefore lift your drooping hands and strengthen your weak knees. | Hebrews 12:11-12
Week 3: Cross-Training
It’s important to mix up our fitness routine to prevent injury and avoid boredom. (Boredom leads to lack of motivation, and well… nothing good comes from lack of motivation.) This week, we’re exploring cross-training which is simply another term for “shaking up your workout.” For example, runners often use other types of exercise to further strengthen different parts of their bodies besides their legs. The challenge for this week is to stick with what you did in Weeks 1 and 2 while adding the circuit workout below… You got this!
After your walks, try three (3) rounds of the following:
15 bodyweight squats
10 walking lunges
10 burpees
8 pushups
20 Russian twists
Focus verse:
I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. | Psalm 139:14
Week 4: Try something new!
This year, in order to avoid abandoning our fitness goals, let’s not get bored with our workout routine. In this final week of our #TFPVDayChallenge, we’re all about trying something new. The challenge here is simply to try a new class or form of exercise that you’ve never attempted before. Typically, gyms and boutique studios (with classes for barre, spin, dance, yoga, etc.) will let you try a class for free to see what you think. Search around and find something FUN that you’ve never done, grab your workout buddy, and give it a go!
You can catch a glimpse of some of these workout options by taking a look through our Tour de Fitness series from last year.
Focus verse:
She is clothed with strength and dignity; she can laugh at the days to come. | Proverbs 31:25
I always want you to be encouraged in your fitness journey by letting you know that I’m cheering you on! By taking these challenges, you’re choosing to care for your body well, a body that was given specifically to you by our God to take care of and use to serve Him well. So keep pushing through and keep working hard for His glory! (And so you can indulge in some of that Valentine’s Day candy guilt-free!)
Are you joining in on the Valentine's Day Fitness Challenge? Leave a comment and let us know below!
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