TGM_Jun19-Jul19 QA
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Written by Min. Josiah Owens & Tarone Gilbert<br />
What is stopping you from reaching your goal? Is it time? Is it age? Do you think you are too far gone from your goal to even start?<br />
Many have asked themselves these questions when it comes to fitness. But just like your spiritual life, it’s never too late to get on track.<br />
Start now!<br />
3 Keys to Reaching your Goals: 1. Have a plan 2. Stay consistent with that plan 3. And see it through<br />
The following exercise plan is designed for beginners looking to make strides toward their goals. This plan has four sessions that you<br />
can spread throughout your week. If you feel you can do more, well first off, that’s great!<br />
Secondly, you can double up the sessions for one day and decrease your rest times. For any questions on how to perform these<br />
exercises, perform a Google search for the intended workout.<br />
Stretching<br />
Stretching is very important when exercising. You want to make sure your body is warmed up for the physical activity ahead! Stretch<br />
for about 10-15 minutes before and after any physical activity. This could be toe touches, butterflies, arm circles, you name it! After<br />
stretching, it is time to begin your workout!<br />
Session 1:<br />
Session 2:<br />
Session 3:<br />
Session 4:<br />
5 Rounds<br />
6 Rounds<br />
4 Rounds<br />
Run at least 30 minutes.<br />
5 Push Ups<br />
10 Sit Ups<br />
15 BW Squat<br />
Rest 30 seconds after each round<br />
3 Rounds<br />
10 Superman Back Extension<br />
10 Two Count Flutter Kick<br />
Rest 30 seconds after each round<br />
12 Alternate Lunges (6 each leg)<br />
6x Plank Walk-up<br />
6x Lateral Lunges<br />
6x Plank Walk-Up<br />
2 Rounds<br />
25 Leg Raises<br />
25 Sit ups<br />
Rest 60 seconds after each round<br />
For these rounds you are going for<br />
time, meaning there are no set reps<br />
but you have to perform the exercise<br />
until the 30 seconds is up.<br />
Burpees 30 sec<br />
Rest 30 sec<br />
BW Squat 30 sec<br />
Rest 30 Sec<br />
Burpees 30 sec<br />
Rest 60 seconds after each round<br />
Use a walk, jog technique if needed<br />
(jog until you need a break, then<br />
walk as needed, repeat for 30<br />
minutes.)<br />
Look to build up your mileage over<br />
time; do not push too hard.<br />
If you can go 30 minutes try a 5K. If<br />
a 5K is too easy, do a 10K!<br />
Cool down @ 10 min. easy jog,<br />
Static stretching.<br />
4 Rounds<br />
Iso Squat Hold 30 sec<br />
6x Bird Dog (each side)<br />
6x Superman Back Extensions<br />
Rest 60 seconds after each round<br />
So, what’s stopping you from reaching your goal?<br />
The answer is YOU. Don’t stop yourself from reaching your goals.<br />
Be consistent, and see it through!<br />
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