Workouts

A gentle weekly rhythm to grow strong in body and spirit.

Week 1 — Foundation I

Learn the rhythm

Tailored for: Overall wellness (take the quiz to personalize)

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Guided sessions

Thursday

Core of Faith

— Colossians 2:7

~24:00 guided

🔥
Crunches — Round 1/3
Chin off chest, exhale up.
3 × 15
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
🔥
Crunches — Round 2/3
Chin off chest, exhale up.
3 × 15
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
🔥
Crunches — Round 3/3
Chin off chest, exhale up.
3 × 15
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
🚴‍♀️
Bicycle kicks — Round 1/3
Slow & controlled.
3 × 20
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
🚴‍♀️
Bicycle kicks — Round 2/3
Slow & controlled.
3 × 20
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
🚴‍♀️
Bicycle kicks — Round 3/3
Slow & controlled.
3 × 20
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
📐
Side plank — Round 1/3
Stack hips, lift up.
3 × 20s each
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
📐
Side plank — Round 2/3
Stack hips, lift up.
3 × 20s each
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
📐
Side plank — Round 3/3
Stack hips, lift up.
3 × 20s each
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
🦶
Leg raises — Round 1/3
Lower back stays down.
3 × 12
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
🦶
Leg raises — Round 2/3
Lower back stays down.
3 × 12
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00
🦶
Leg raises — Round 3/3
Lower back stays down.
3 × 12
1:00
🕊️
Water & prayer break
Sip water, thank Him, breathe.
1 min
1:00