The good news about doing jumping jacks in this holiday training regimen is that this is a rest set before your last 3 big sets. Hopefully, you have been doing jumping jacks since you were a child and the pictures will tell you all you need to know about this classic fat burner.
Low-Impact Version– step instead of jump and keep arms even with the chest as they move.
For the kettlebell Swing I realize you may not have access to a kettlebell. If that is the case, you can do this same exercise with dumbbells (even a filled household plastic bottle with a handle – like a gallon milk bottle). However I highly recommend you use kettlebells. Invest in some for your personal home gym.
Burpees are also called “squat thrusts”. Squat low in a “frog” position. Kick your feet out behind you so that you are in the top of a push-up position. Jump your feet back under you to the “frog” position. Now jump straight up with arms overhead.
Low-Impact Version– squat and put your hands on a step or other secure object, walk your feet out, and walk them back in close to your hands, then just stand up rather than jump.
>A Turkish Get-up is my favorite exercise of all time. Lay down flat and extend one arm overhead. If you are new to this exercise, just try it with no weight first, then you can add an appropriate dumbbell or kettlebell like in the pictures below.
By Pastor Dave Scott
What if your pastor’s rousing Sunday sermon on perseverance was followed Monday morning by an exhausting run on the treadmill with your pastor --- yelling, “Faster!” What if your personal trainer customized a diet plan just for you then prepared a lean and healthy dish for the church fellowship dinner after he served you and others communion? Meet that person --- Pastor AND Trainer, Dave Scott.
Pull-ups are an upper body compound pulling exercise where the body is suspended by extended arms, gripping a fixed bar, then pulled up until the elbows are bent and the head is higher than the hands, utilizing an overhand (pronated) grip. Focus on getting the elbows by your side and activating your shoulder blades rather than focusing your arms doing the work.
Pistols (Assisted) are basically a single-leg squat while holding on and lightly assisting with the upper body. The focus is extreme range of motion (notice how low Kirsten is getting…sit on your heel if possible). Return to a standing position by driving your heel through the ground, keep the spine long, and only pull with your arms as needed.
By Mike Daly
What if your pastor not only challenged you to climb a mountain he did it with you. Mike Daly shares how his pastor was there with him from idea, through training and all the way to the summit.
If you are still singing the song then you are at the, “5 golden rings” part of this exercise. Be sure to do 5 push-ups every time.
By Pastor Mike Hilson
Have you’ve ever felt like your life isn’t totally in order? Perhaps it is way off from being even close to right. Then you may have wondered if true spiritual transformation is even possible. It is possible! And now is the time to work it out with fear and trembling. Don’t depend on yourself to make it happen. Instead learn how to tap into a real power. It is a process that takes perseverance. Are you up for it?

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