Fit Tip Friday #63

💪 Body Stewardship at Home

Welcome to this week's Fit Tip Friday!As Christians, we don't believe our bodies are the result of random cosmic events.Our bodies were fashioned by the hands and will of an omnipotent, omniscient, and omnipresent God (Genesis 1-2, Psalm 139). Simple observation at the complexity of your body and its systems provides endless opportunities to marvel and worship the Creator for His incomprehensible wisdom. By design, our bodies were meant for movement. They were built to carry loads, endure distances, and maneuver through the demands of the day. We are stewards of this amazing gift. And like the choice of the stewards in Matthew 25, we can either turn a profit on what we are given by labor and use, or bury it in the ground by neglect and idleness. Having a home gym has been one of the greatest blessings to me in learning body-stewardship. Hopefully this newsletter inspires you to get started in having one of your own. Let's jump in!

📃A Home Gym Strength Program

I put together this program and completed it during the first 8 weeks of 2023. It blends kettlebell and bodyweight training. The workouts are split into 3 main sections: 

1. Thrusters

2. Pull-Ups

3. Double Kettlebell complexes

Thrusters are a full-body strengthening movement, pull-ups are one of the best upper body bodyweight exercises you can do, and double kettlebell complexes are for total body conditioning. There is a core and carry finisher at the end of each workout. 

I was pleased with my results of this program. My legs, shoulders, and chest were thicker after 8 weeks, but more importantly my ability to move through thrusters and pull-ups became far easier (i.e. strength was developed). Here's the website link and the program design:🔗8-Week Home Gym Strength Program 

• Goal: Make difficult movements feel easy

• Time: Each session will take 40 minutes to complete

• Skill Level: Intermediate to Advanced

• Frequency: 3 sessions each week

• Duration: This program will last for 8 weeks.

• Modality: This program uses a mixture kettlebell and bodyweight training. 

• Equipment: You will need kettlebells (though you can use dumbbells), a pull-up bar, and an ab wheel. 

Enjoy!

📃Resources 

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💪LF Workout Plans (all are free)

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📗You Are Your Own GymThis was the book that kick-started my bodyweight training at home. Mark Lauren is a former Navy Seal who put together a comprehensive resource, instructions, and workout plans for bodyweight training. This is an affiliate link, and as an Amazon associate I earn on qualifying purchases. But this is a book I have personally used and highly recommend. 

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📃Recommended Home Gym Equipment1a. Kettlebell Kings - The Quality Purchase1b. Lifeline Kettlebell - The Budget Purchase2. Pull-Up Bar3. Headphones 4. An Ab Roller5. Exercise Mat6. A Jump Rope7. A Watch PedometerThese are affiliate links, and as an Amazon associate I earn on qualifying purchases. But these are all equipment that I have personally used or highly recommend!

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