The chapter summaries and primary concepts outlined in this section help organize reading the book Every Body Matters, bring focus to conversations in the Every Body Matters Fitness Program and support reflection in your personal journaling. ACCESS ALL OF THE EVERY BODY MATTERS ONLINE RESOURCES.
By David Redding, founder of F3Nation
SURVIVAL TRAINING Direct from the French Commando School deep in the Pyrenees Mountains of France, former U.S. Army Special Forces Officer David Redding has survived harsh and brutal training. Now he shares with you 10 principles he has learned from his survival experiences. Both men and women who are serious about taking training to the next level will benefit from these tips. If you apply them to your training and life they will be all you need to know to survive.
By Brad Bloom

Express workouts, gym memberships, home exercise videos, mall walking, personal training and hundreds of other ways to get fit have been devised. Still can’t seem to find the time for health? Still wondering what is the best way to get fit? Then you need to use these 7 steps to find the workout plan that is right for you.

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.
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.
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.
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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