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ELCA Athletics

Go Chargers!

ELCA Athletics

Go Chargers!

Chargers Family Fitness Workouts


Friday, May 15

"May the favor of the Lord our God rest upon us; establish the WORK of our hands for us-- yes, establish the WORK of our hands.” Psalm 90:17

3 Rounds of

  • 20 PUSH UPS

  • 20 BOX JUMPS (OR LOG JUMPS OR TAILGATE JUMPS)

  • 10 BURPEES

  • 20 SHOULDER PRESS (USE WHAT YOU HAVE!)

  • 20 AIR SQUATS

  • 20 SIT UPS/LEG RAISES/CRUNCHES (different one each round)

 

 

Thursday, May 14

“All HARD WORK brings a profit, but mere talk leads only to poverty.” Proverbs 14:23

Take a 1 hour walk/run. (Walk 2 min/Run 1 min as long as you can)

100 abs of any variation

 

Wednesday, May 13

“For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek.” Romans? 1:16

1 Round of SPELL YOUR FULL NAME

A = 50 Leg Raises

B = 25 Power Jumps

C = 30 Push-Ups

D = 15 Burpees

E = 25 Air Squats

F = 50 Double Leg Lateral Jump

G = 25 Power Jumps

H = 25 Jump Squats

I = 20 Lunges

J = 25 Jump Squats

K = 30 Push-Ups

L = 1x30 Sec Run

M = 50 Runners

N = 5x5 Sec Hills

O = 15 Burpees

P = 30 Air Squats

Q = 50 In and Outs (Abs)

R = 15 Burpees

S = 25 Power Jumps

T = 50 Taps

U = 1x30 Sec Run

V = 50 Double Leg Lateral Jump

W = 50 Runners

X = 15 Burpees

Y = 50 Crunches

Z = 30 Pushups

 

Tuesday, May 12

1). Jog 10 min

2). Bench Press 5x10 or Push-Ups 5x20

4.) BOX JUMPS/LOG JUMPS/LATERAL JUMPS (JUST JUMP over anything) 5x25 (over and back is 1)

5.) 100 of any AB variation, except crunches

6.) 45 min Walk/Jog

 

Monday, May 11

“And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.” Colossians 3:17

1.) 150 Jumping Jacks

2.) Air Squats (5x25)

3.) 5 x 25 Step Ups, each leg (use stairs or couch) when you step up, drive your opposite knee to your chest

4.) 125 Crunches

5) 45 min Walk/Jog

 

Friday, May 8

“And I will give you a new heart, and a new spirit I will put within you. And I will remove the heart of stone from your flesh and give you a heart of flesh.” Ezekiel 36:26

3 Rounds of

  • 20 PUSH UPS

  • 20 BOX JUMPS (OR LOG JUMPS OR TAILGATE JUMPS)

  • 10 BURPEES

  • 20 SHOULDER PRESS (USE WHAT YOU HAVE!)

  • 20 AIR SQUATS

  • 20 SIT UPS/LEG RAISES/CRUNCHES (different one each round)

 

Thursday, May 7

Take a 1 hour walk/run. (Walk 2 min/Run 1 min as long as you can)

100 abs of any variation

 

Wednesday, May 6

A little sleep, a little slumber, a little folding of the hands to rest, and poverty will come upon you like a robber, and want like an armed man.” Proverbs 6:10-11

1 Round of SPELL YOUR FULL NAME

A = 50 Leg Raises

B = 25 Power Jumps

C = 30 Push-Ups

D = 15 Burpees

E = 25 Air Squats

F = 50 Double Leg Lateral Jump

G = 25 Power Jumps

H = 25 Jump Squats

I = 20 Lunges

J = 25 Jump Squats

K = 30 Push-Ups

L = 1x30 Sec Run

M = 50 Runners

N = 5x5 Sec Hills

O = 15 Burpees

P = 30 Air Squats

Q = 50 In and Outs (Abs)

R = 15 Burpees

S = 25 Power Jumps

T = 50 Taps

U = 1x30 Sec Run

V = 50 Double Leg Lateral Jump

W = 50 Runners

X = 15 Burpees

Y = 50 Crunches

Z = 30 Pushups

 

Tuesday, May 5

“A good name is to be chosen rather than great riches, and favor is better than silver or gold.” Proverbs 22:1

 1). Jog 10 min

2). Bench Press 5x10 or Push-Ups 5x20

4.) BOX JUMPS/LOG JUMPS/LATERAL JUMPS (JUST JUMP over anything) 5x25 (over and back is 1)

5.) 100 of any AB variation, except crunches

6.) 45 min Walk/Jog

 

Monday, May 4

if my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land. 2 Chronicles 7:14

1.) 150 Jumping Jacks

2.) Air Squats (5x25)

3.) 5 x 25 Step Ups, each leg (use stairs or couch) when you step up, drive your opposite knee to your chest

4.) 125 Crunches

5) 45 min Walk/Jog

 

Friday, May 1

3 Rounds of

  • 20 PUSH UPS

  • 20 BOX JUMPS (OR LOG JUMPS OR TAILGATE JUMPS)

  • 10 BURPEES

  • 20 SHOULDER PRESS (USE WHAT YOU HAVE!)

  • 20 AIR SQUATS

  • 20 SIT UPS/LEG RAISES/CRUNCHES (different one each round)

 

Thursday, April 30

“fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.” Isaiah 41:10

Take a 1 hour walk/run. (Walk 2 min/Run 1 min as long as you can)

100 abs of any variation


Wednesday, April 29

1 Round of SPELL YOUR FULL NAME

A = 50 Leg Raises

B = 25 Power Jumps

C = 30 Push-Ups

D = 15 Burpees

E = 25 Air Squats

F = 50 Double Leg Lateral Jump

G = 25 Power Jumps

H = 25 Jump Squats

I = 20 Lunges

J = 25 Jump Squats

K = 30 Push-Ups

L = 1x30 Sec Run

M = 50 Runners

N = 5x5 Sec Hills

O = 15 Burpees

P = 30 Air Squats

Q = 50 In and Outs (Abs)

R = 15 Burpees

S = 25 Power Jumps

T = 50 Taps

U = 1x30 Sec Run

V = 50 Double Leg Lateral Jump

W = 50 Runners

X = 15 Burpees

Y = 50 Crunches

Z = 30 Pushups

 

Tuesday, April 28

“Commit your work to the Lord, and your plans will be established.” Proverbs 16:3

1.) Jog 10 min

2). Bench Press 5x10 or Push-Ups 5x20

4.) BOX JUMPS/LOG JUMPS/LATERAL JUMPS (JUST JUMP over anything) 5x25 (over and back is 1)

5.) 100 of any AB variation, except crunches

6.) 45 min Walk/Jog

 

Monday, April 27

”Let the favor of the Lord our God be upon us, and establish the WORK of our hands upon us; yes, establish the work of our hands!” Psalm 90:17

1.) 150 Jumping Jacks

2.) Air Squats (5x25)

3.) 5 x 25 Step Ups, each leg (use stairs or couch) when you step up, drive your opposite knee to your chest

4.) 125 Crunches

5) 45 min Walk/Jog

 

Friday, April 24

“By wisdom a house is built, and by understanding it is established; by knowledge the rooms are filled with all precious and pleasant riches.” Proverbs 24:3-4

3 Rounds of

  • 20 PUSH UPS

  • 20 BOX JUMPS (OR LOG JUMPS OR TAILGATE JUMPS)

  • 10 BURPEES

  • 20 SHOULDER PRESS (USE WHAT YOU HAVE!)

  • 20 AIR SQUATS

  • 20 SIT UPS/LEG RAISES/CRUNCHES (different one each round)

 

Thursday, April 23

“And there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved." Acts 4:12

Take a 1 hour walk/run. (Walk 2 min/Run 1 min as long as you can)

100 abs of any variation

 

Wednesday, April 22

3 Rounds of SPELL YOUR FULL NAME

A = 25 Leg Raises

B = 15 Power Jumps

C = 15 Push-Ups

D = 10 Burpees

E = 15 Air Squats

F = 25 Double Leg Lateral Jump

G = 15 Power Jumps

H = 20 Jump Squats

I = 20 Lunges

J = 10 Jump Squats

K = 15 Push-Ups

L = 1x30 Sec Run

M = 15 Runners

N = 5x5 Sec Hills

O = 10 Burpees

P = 25 Air Squats

Q = 30 In and Outs (Abs)

R = 10 Burpees

S = 15 Power Jumps

T = 15 Taps

U = 1x30 Sec Run

V = 25 Double Leg Lateral Jump

W = 15 Runners

X = 10 Burpees

Y = 50 Crunches

Z = 20 Pushups

 

Tuesday, April 21

1.) Jog 5 min

2). Bench Press 5x10 or Push-Ups 5x20

4.) BOX JUMPS/LOG JUMPS/LATERAL JUMPS (JUST JUMP over anything) 5x25 (over and back is 1)

5.) 100 of any AB variation, except crunches

6.) 45 min Walk/Jog

 

Monday, April 20

1.) 150 Jumping Jacks

2.) Air Squats (5x25)

3.) 5 x 25 Step Ups, each leg (use stairs or couch) when you step up, drive your opposite knee to your chest

4.) 125 Crunches

5) 40 min Walk/Jog

“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God.” James 1:19-20
 

Friday, April 17

This is the love of God, that we keep his commandments. And his commandments are not burdensome. For everyone who has been born of God overcomes the world. And this is the victory that has overcome the world — our faith. 1 John 5:3–4

3 Rounds of

  • 20 PUSH UPS

  • 20 BOX JUMPS (OR LOG JUMPS OR TAILGATE JUMPS)

  • 10 BURPEES

  • 20 SHOULDER PRESS (USE WHAT YOU HAVE!)

  • 20 AIR SQUATS

  • 20 SIT UPS/LEG RAISES/CRUNCHES (different one each round)

 

Thursday, April 16

“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.” James 1:2-4

Take a 1 hour walk/run. (Walk 2 min/Run 1 min as long as you can)

100 abs of any variation

 

Wednesday, April 15

“I have been crucified with Christ. It is no longer I who live, but Christ who lives in me. And the life I now live in the flesh I live by faith in the Son of God, who loved me and gave himself for me.”
Galations 2:20

3 Rounds of SPELL YOUR FULL NAME

A = 40 Crunches

B = 15 Power Jumps

C = 15 Push-Ups

D = 15 Air Squats

E = 10 Burpees

F = 25 Double Leg Lateral Jump

G = 15 Power Jumps

H = 20 Jump Squats

I = 20 Lunges

J = 5x10 Sec Hills

K = 15 Push-Ups

L = 5x15 Sec Runs

M = 15 Pushups

N = 20 Lunges

O = 10 Burpees

P = 25 Air Squats

Q = 30 Crunches

R = 10 Burpees

S = 15 Power Jumps

T = 20 Jump Squats

U = 20 Single Leg Lateral Jumps

V = 25 Double Leg Lateral Jump

W = 5x15 Sec Runs

X = 10 Burpees

Y = 50 Crunches

Z = 20 Pushups

 

Tuesday, April 14

And it is my prayer that your love may abound more and more, with knowledge and all discernment, so that you may approve what is excellent, and so be pure and blameless for the Day of Christ. Philippians 1:9-10

1.) Jog 5 min

2). Bench Press 5x10 or Push-Ups 5x15

4.) BOX JUMPS/LOG JUMPS/LATERAL JUMPS (JUST JUMP over anything) 5x25 (over and back is 1)

5.) 100 of any AB variation, except crunches

6.) 40 min Walk/Jog

 

Monday, April  13

This is the Day the Lord has made, let us rejoice and be glad in it. Psalms 118:24

1.) 100 Jumping Jacks

2.) Air Squats (5x20)

3.) 5 x 20 Step Ups, each leg (use stairs or couch) when you step up, drive your opposite knee to your chest

4.) 100 Crunchesy

5) 30 min Walk/Jog

 

Friday, April 10

3 Rounds of

  • 20 PUSH UPS

  • 20 BOX JUMPS (OR LOG JUMPS OR TAILGATE JUMPS)

  • 10 BURPEES

  • 20 SHOULDER PRESS (USE WHAT YOU HAVE!)

  • 20 AIR SQUATS

 

Thursday, April 9

Take a 1 hour walk/run. (Walk 2 min/Run 1 min as long as you can)

100 abs of any variation

“Watch and pray that you may not enter into temptation. The spirit indeed is willing, but the flesh is weak." Matthew 26:41


Wednesday, April 8

3 Rounds of SPELL YOUR FULL NAME

A = 40 Crunches

B = 15 Power Jumps

C = 15 Push-Ups

D = 15 Air Squats

E = 10 Burpees

F = 25 Double Leg Lateral Jump

G = 15 Power Jumps

H = 20 Jump Squats

I = 20 Lunges

J = 5x10 Sec Hills

K = 15 Push-Ups

L = 5x15 Sec Runs

M = 15 Pushups

N = 10 Burpees

O = 20 Lunges

P = 15 Power Jumps

Q = 30 Crunches

R = 10 Burpees

S = 20 Jump Squats

T = 10 Burpees

U = 20 Single Leg Lateral Jumps

V = 25 Double Leg Lateral Jump

W = 5x15 Sec Runs

X = 10 Burpees

Y = 50 Crunches

Z = 20 Pushups

Tuesday, April 7

1.) Jog 5 min

2). Bench Press 5x10 or Push-Ups 5x12

4.) BOX JUMPS/LOG JUMPS/LATERAL JUMPS (JUST JUMP over anything) 5x20 (over and back is 1)

5.) 100 Leg Raises

6.) 30 min Walk/Jog

 

Monday, April 6

“Jesus said to them, "I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst.” John 6:35

1.) 100 Jumping Jacks

2.) Air Squats (5x15)

3.) 5 x 15 Step Ups, each leg (use stairs or couch) when you step up, drive your opposite knee to your chest

4.) 100 Crunches

5) 25 min Walk/Jog


Friday, April 3

3 Rounds of

  • 20 PUSH UPS

  • 20 BOX JUMPS (OR LOG JUMPS OR TAILGATE JUMPS)

  • 20 BURPEES

  • 20 PUSH-PRESS (USE WHAT YOU HAVE!)

  • 20 AIR SQUATS

Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”
James 1:2-4

 

Thursday, April 2

This is the Day the Lord has made, let us rejoice and be glad in it. Psalms 118:24

Take a 1 hour walk/run. (Walk 2 min/Run 1 min as long as you can)

100 abs of any variation

Wednesday, April 1

“But seek first the kingdom of God and his righteousness, and all these things will be added to you. THEREFORE do not be ANXIOUS about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.” Matthew 6:33-34

3 Rounds of SPELL YOUR NAME

EXAMPLE: JONATHAN LUKE GESS

HE'D HAVE TO DO J (50 Jumping Jacks) then O (15 power jumps) then N (15 PUSHUPS)——etc. Spell your name and do the exercise beside each letter in your name.

A = 15 Power Jumps   

B = 40 Crunches

C = 15 Air Squats

D = 15 Push-Ups

E = 25 Double Leg Lateral Jump

F = 10 Burpees

G = 20 Lunges

H = 20 Jump Squats

I = 15 Power Jumps 

J = 50 Jumping Jacks

K = 15 Push-Ups

L = 5x15 Sec Runs

M = 10 Burpees

N = 15 Pushups

O = 15 Power Jumps

P = 20 Lunges

Q = 30 Crunches

R = 10 Burpees

S = 20 Jump Squats

T = 10 Burpees

U = 20 Single Leg Lateral Jumps

V = 25 Double Leg Lateral Jump

W = 5x15 Sec Runs

X = 10 Burpees

Y = 50 Crunches

Z = 20 Pushups

 

Tuesday

1.) 100 Crunches

2.) 100 Jumping Jacks

3.) Bench 5x10 *Don’t have a Bench, 5x10 Push-ups

4.) BOX JUMPS/LOG JUMPS/LATERAL JUMPS (JUST JUMP over anything) 5x20 (over and back is 1)

5.) 4 Rounds of 10 burpees and 10 push press (push anything you can find over your head for 10)

6.) 20 min walk/jog

“In you, O Lord, do I take refuge; let me never be put to shame; in your righteousness deliver me! Incline your ear to me; rescue me speedily! Be a rock of refuge for me, a strong fortress to save me! For you are my rock and my fortress; and for your name's sake you lead me and guide me; you take me out of the net they have hidden for me, for you are my refuge. Into your hand I commit my spirit; you have redeemed me, O Lord, faithful God. I hate those who pay regard to worthless idols, but I trust in the Lord. I will rejoice and be glad in your steadfast love, because you have seen my affliction; you have known the distress of my soul, and you have not delivered me into the hand of the enemy; you have set my feet in a broad place. Be gracious to me, O Lord, for I am in distress; my eye is wasted from grief; my soul and my body also. For my life is spent with sorrow, and my years with sighing; my strength fails because of my iniquity, and my bones waste away. Because of all my adversaries I have become a reproach, especially to my neighbors, and an object of dread to my acquaintances; those who see me in the street flee from me. I have been forgotten like one who is dead; I have become like a broken vessel. For I hear the whispering of many— terror on every side!— as they scheme together against me, as they plot to take my life. But I trust in you, O Lord; I say, "You are my God." My times are in your hand; rescue me from the hand of my enemies and from my persecutors! Make your face shine on your servant; save me in your steadfast love! O Lord, let me not be put to shame, for I call upon you; let the wicked be put to shame; let them go silently to Sheol. Let the lying lips be mute, which speak insolently against the righteous in pride and contempt. Oh, how abundant is your goodness, which you have stored up for those who fear you and worked for those who take refuge in you, in the sight of the children of mankind! In the cover of your presence you hide them from the plots of men; you store them in your shelter from the strife of tongues. Blessed be the Lord, for he has wondrously shown his steadfast love to me when I was in a besieged city. I had said in my alarm, "I am cut off from your sight." But you heard the voice of my pleas for mercy when I cried to you for help. Love the Lord, all you his saints! The Lord preserves the faithful but abundantly repays the one who acts in pride. Be strong, and let your heart take courage, all you who wait for the Lord!” Psalms 31:1-24

Monday:

1.) 100 Jumping Jacks

2.) Air Squats (5x10)

3.) 5 x 10 Step Ups, each leg (use stairs or couch) when you step up, drive your opposite knee to your chest

4.) 5 Minute Abs. Come up with your own variation but don’t stop for 5 minutes!

5) 20 min Walk/Jog


“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things. What you have learned and received and heard and seen in me—practice these things, and the God of peace will be with you.” Philippians 4:8-9



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