This section offers helpful ideas on HOW TO use the Every Body Matters book and do the Every Body Matters Fitness Program with different people and needs.
For this part of your holiday training do 3 lunges with each leg. Take a long stride step and focus on lowering “through” the front heel. Your back leg is for balance and the front leg is for work. Lower the torso straight down between the two feet in the long stride position. Focus also on maintaining a long spine. You can stay stationary or walk the lunges around your workout area, alternating for 3 reps with each leg.
The shoulder press can be done with any implement. I have pictures of a thick band and a set of kettlebells. The way I teach this now is different from years ago. I am most concerned now with bone stacking.
By Kirsten Quick, ACE Certified Trainer and Group Instructor
CORE TRAINING Want to quit having back pain and limited movement? You need a strong core – those all-important muscles that give you a solid base of support. Kirsten demonstrates core exercises you can add to your workout and discusses the importance of a strong spiritual core. Now is the time for you to build a stronger foundation.
You made it to the final exercise of this holiday training program. Time to do some biceps curls and Triceps Extensions. Do the curls (each arm) first. Then do the triceps extensions (each arm). They are your 12 bonus reps.
The Romanian deadlift is quite a mouthful. Call it RDL for short. Stand with a barbell, dumbbells, sandbag, or other implement in front of you with arms extended (Picture 1). Slightly bend the knees, but don’t bend them once you start the next part of the movement.
To do the one-arm Row as your tenth exercise do 5 on each side (each arm). – I like to tweak this great strength move a bit so that you get more core involvement.
Keep both feet even on the ground (other versions have you put one knee on a bench), and reach onto a bench or other secure object. The goal is to get the back flat and parallel to the ground. Grab a dumbbell or other implement with the other hand and pull it to your side, getting your elbow as high as possible.
By Sara Cheatham, M.S.
COMBAT READINESS TRAINING Are you a soldier that is ready for battle? Gain confidence with combat readiness training. This training program includes a complete printable guide that you can easily follow. Time to have some fun, train hard and become “soldier” strong physically and spiritually.
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.
Jason Rhymer's picture
By Jason Rhymer, Training Department Editor
PRAYER TRAINING - My workouts are a great time to clear my head and get real with God. Prayer Training is a dynamic approach for you to integrate prayer time with your physical exercise time. All ages and fitness levels can perform the exercises in Prayer Training. Tired of doing the same old workout? Dissatisfied with your unfocused prayers? Take your performance for each to a whole new level with Prayer Training.

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