#2

We are currently training for a state weight meet and this is the end of my week #3 workouts.  So on top of having soccer practice every day I am working out on Tuesdays and Thursdays at 5:50 am.  I love my sleep and think that rest is a necessary part of your fitness journey.  Getting up at that time of the morning has been challenging but very rewarding.  The sun is not yet rising as I am on my way to the gym but I have enjoyed worshiping the Lord at such an early and peaceful hour of the morning.  What a great way to start your day praising our glorious God.  Once you make it to the gym you forget what time it is and can enjoy the workout and work hard.  Starting the day with a workout makes me feel better the entire day and I am way more likely to stick to healthy eating.  Also, your metabolism gets going and you will continue to burn calories all day long.  So whether your workout is in the morning, midday, or the afternoon I encourage you to get motivated.  It is so worth it and the days that you feel least motivated might turn out to be your best workouts.

Each workout starts with about a 10-minute dynamic warm-up and abs are done between the switch between squat, bench, and cleans.

Reps:

Squat and Bench

6 @ 75% of 1rm

5 @ 80% of 1rm

3 @ 90% of 1rm

Clean

4 @ 80% of 1rm

3 @ 85% of 1rm

2 @ 90% of 1rm

Finishers:

After both workouts on Tuesday and Thursday we finished with what we call finishers.  Finishers are a great way to get your heart-rate up at the end a workout.  There were 3 stations with 4 exercises at each station. We do 15 sec-15 sec-15 sec- 15 sec x4 rounds=4 minutes x 3 stations= 12 minutes

Core to finish.

There are a variety of different finishers you can do and they are easy to mix up.  We just try to workout all major muscle groups.  Some of my favorite finishers are: Straight Leg Dead Lift (w/ dumbbell), Curls (w/ DB), Tricep Extensions (w/ bands), Ropes, and Wall Balls. There are tons of different exercises that you can use for finishers.  Since it is short time just make sure you are going hard and getting in tons of reps.

Blessings:  Along with my jams of Jesus music on the way to workout I enjoyed my nightly devotion.  Today the devotion I did was about resting on the Sabbath.  That can be something that is very hard to do sometimes.  In Isaiah 58:13-14, God's people had forgotten the focus of the Sabbath, and they were working and not trusting God to meet their needs.  God challenged them to delight in the Sabbath and He would give them joy and provision.  Since we rest in our spiritual lives we also need to rest in our physical lives.  Take rest days to focus on renewing your body for the upcoming workouts, just like we rest, trust, and worship on the Sabbath.

#dominatehumbly