How do you incorporate worship into your exercise routine? This page features some of Laurie’s best body weight exercises that can be done at home, in the office or anywhere. These exercise help you reach your fitness goal and give you an opportunity to worship and meditate with God.
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To be fit for movement use equipment and gear that will help you grow strong including the book Fit for Freedom.
HOW TO USE EXERCISE AS WORSHIP
Did you know that EVERY person has a level of fitness that they can accomplish? Even the most broken of bodies can find a new level of wellness when an individual finds movement that can work for their current health situation and season of life. By incorporating worship into your workout plan the Father will encourage you as you go through the motions of exercise by faith.
I have never worked so hard or sweated so much in my life. But it ended up being far more about what I gained, than what I lost. God did a transforming work in my life.
–Laurie Graves, Fit for Freedom
Laurie Graves, author of Fit for Freedom says, “One of the greatest things God ever showed me is how to worship Him with my body as I exercise. I play quiet worship music as I do my stretching routine and use a foam roller. I take walks with God in a special place in the park near my home. There I can be quite and reflective as I pour out my heart and listen for my Father's voice. Many times I'll dance before Him to some upbeat music. There have been times as I've been lifting weights in my garage gym that the Holy Spirit has overwhelmed me and tears started falling as my heart was moved to repentance. Still other times when I needed to engage in spiritual battle I went out and hit the boxing bag, did kettlebell swings and did roundhouse kicks to get the enemy off my back.”
CREATIVE WAYS TO WORSHIP THROUGH EXERCISE
– Bible Study Meets Bootcamp With Revelation Fitness
– Taking Sunday Morning To The Xtreme
– Fellowship, Fitness and Faith – One Tough Bootcamp
Ask the Father how you can incorporate worship into your exercise routine. Be open to trying different ideas and doing the exercise worship with others.
10 EXERCISES YOU CAN DO AT HOME OR OFFICE
The following ten exercises form the core of the body weight workout program. There are ten exercise listed. Perform each one with ten repetitions each one right after the other – it will take ten minutes. If you did this first thing in the morning, again at lunch and once more while watching television in the evening you will have completed thirty minutes of exercise in your day. You also can perform three sets right in a row for a really good workout that burns about 250 calories. That doesn’t sound to hard does it?
These 10 body weight exercises will build good strength in a fitness program and will assist in tightening and stabilizing the ligaments around the joints. You can use most of them at just about any time and any place. For a complete fitness routine, add some walking or swimming two to three times per week for twenty to thirty minutes.
1. PUSH-UPS
The push-up is a classic body weight exercise, and it demonstrates the principle of body weight resistance training. While facing the floor and propped up on hands and toes, push the body to and from the floor. One “up-and-down” is one push-up repetition. Don’t go too fast or too slow. Keep the head and neck steady. Do as many as you can in one minute; rest, then try again. For modified push-ups rest your knees on the ground if you find the exercise difficult when you first start out. If you’re new to exercise start out try doing them on the wall on your tip toes and lower your nose to the wall for proper resistance.
2. THE SQUAT
The squat without weight may seem easy, but once you get up to around the 15-rep mark it starts to take a toll on the knees, upper legs and butt until you build some condition. The squat develops legs and butt muscles and, over time, may strengthen knee joints. However, be cautious with this exercise if you have an existing knee injury or feel knee pain at any stage in the workout. Perform a half squat until you build up strength in your knees.
When I was struggling with a workout, they would tell me things like, "You can do it, Rudy – it's only 14 songs on your iPod." They did whatever they could to keep me motivated. The Father walked with me through this. During the hour-long workouts I prayed, worshiped and listened to amazing messages of His goodness.
–Rudy Carrasco, Taking The First Step, Fit for Freedom
3. THE LUNGE
The lunge is a fundamental body weight exercise. Done in sets of ten or more (each leg), lunges provide strength, balance and flexibility training. Put one leg in front of the other and lower upright torso by bending both knees at the same time. If you require additional balance stabilize with one hand on a rail banister, counter or back of a chair. However, be cautious with this exercise if you have an existing knee injury or feel knee pain at any stage in the workout. Perform a half lunge until you build up strength in your knees.
Regardless of your age you can be fit for movement.
4. THE CRUNCH
Crunches are a popular exercise for strengthening the abdominal muscles. Many different types of crunches are possible.
Some of the best are:
• Standard crunch, in which the shoulders are raised off the floor while you contract the abs.
• Reverse crunch, in which the legs and knees are raised off the floor while you contract the abs.
• Bicycle crunch, which includes all of the above and you peddle your legs in the air pushing your feet outward.
I was getting to a weight where I could barely move. Everything was uncomfortable. I knew I needed to do something – anything. I knew that I had to get moving. I was determined to do this when I joined Laurie’s program. I am now feeling 100% better physically, emotionally and spiritually. I have a ways to go…but man, do I have momentum!
-Margret Mowery, In It For The Long Haul, Fit for Freedom
5. THE DIP
Dips are performed with a chair or bench. You push up from a chair with arms behind and legs out front.
For bench dips, you can start out with the legs bent at about 90 degrees and your feet more or less flat on the floor. Then, extend them out as you get stronger until you’re “dipping” on your heels with your feet stretched out in front. You can also use your couch for this exercise.
6. THE WALL SQUAT
Stand against a wall and slowly bend the knees while supporting your back with the wall. Hold the position with thighs parallel to the floor for 10 – 30 seconds, then return to the standing position. YOUR THIGHS WILL BURN – it’s a great exercise! Make it harder by hugging a weighted ball close to your chest as you perform the exercise.
7. THE BRIDGE
The bridge exercise is preformed on your back and pushing up with the feet while maintaining balance with arms flat on the floor. You bottom will raise, squeeze your buns and release back down, repeat. Make it harder by holding a weighted ball over your pelvic area.
Plan your exercise on a calendar. You'll be less likely to blow it off if you manage it as an appointment.
–Laurie Graves, Fit for Freedom
8. THE CHAIR STAND
Sit on a chair that is braced against a wall or sitting on carpet where it will not slide. Sit on chair and then stand, repeat.
9. CALF RAISES
Grab on to a counter top or the back of the chair for stabilization. Rise up on your tiptoes, squeeze your calf muscles, and then relax your feet back on the floor.
10. SCISSORS
Great exercise for the inner and outer thigh area. Start by laying on your back and raise your legs in the air. If your back feels tight slide your hands under your hips to stabilize. Gently lower you legs out and then pull them back to the start position over your hips. Make it harder by adding a resistance band looped around you ankles.
Laurie and her husband Mike know that encouraging each other by exercising together is key to spiritual and relational development and being fit for freedom.
