90-60-30 Workout
July 6, 2018
A.S.S. “Arms So Sore”
July 6, 2018

  • When: 07/06/2018
  • Q: Heart Stopper
  • Pax: Hannibal, Steeler, Hardcore, Cheeseballs, Peepers, El Chapo, Sleepy, Chompers, Iron Chef, Jitters, Twinkie, Costanza, Bag Lady, Toothpick, A-aron, Pippy, Turtle, Belle, Racquet, Bahama Mama, Froggy, Mishap

22 Pax joined me this morning to kick off our Fri-Yay with an AMRAP workout!  We pushed through the SC humidity and burned lots of calories.

Warm Up

Arm Circles (front then back) x 15 IC

Windmills x 15 IC

High Knees x 15 IC

The Thang

4 sets of AMRAP (as many rounds as possible) each lasting 8 minutes with about 1 minute break after each set.  For each set, you cycled through the 3 exercises to completed as many rounds as possible during the 8 minutes.

Set #1

5 Burpees

10 Situps

20 Curtsy lunges (alternating; weighted if needed)

Set #2

10 Weighted Deadlifts

20 Bicep Curls

30 Mountain Climbers

Set #3

10 Jumping Jacks

20 Sumo Squats (weighted if needed)

30 Side bends, weighted (alternating sides)

Set #4

10 Shoulder Presses

20 Squat Jumps

30 Flutter Kicks

Devo and Name-O-Rama

How to be Battle-Ready from Proverbs 31 Ministries

Hebrews 12:1 “And let us run with perseverance the race marked out for us.”

Discussed steps we can take when running life’s race and overcoming the battles we face.  “Take a moment to ‘mind your mind.’ Ask yourself: If I audibly voiced my thoughts in a day, would I be proud of them? Would they be honorable and of good report? Would they convey Christ’s heart or my insecurities and fears? Do they cause me ot run all-our for God or sit-it-out on the sidelines?”

Steps to prepare and become battle-ready:

  1. Strategy – Eat, sleep and rest well or you may become an open target for the enemy of this world. Prepare the playlist by surrounding yourself with people who build you up in faith.  Plan training time and stick to it!
  2. Mentality – Never permit the words I can’t to slow you down – God always can! Keep in mind you’re not alone, as there are other women alongside you.
  3. Intentionality – Keep your eyes fixed on what matters: Jesus! Select a small goal and choose to get there.  Then do it again, acknowledging each time you reach the goal.  Remember each new day has its own mercies.



Leave a Reply