"What Do You Do for Your Workouts?"

 A late 30's dad asked me last week what I do for my workouts. Here is what I do 3 days each week:



5:00 warm-up

2 rounds of 5 goblet squats/11 push-ups/2:00 on an exercise bike

10:00

I pick 4 cards from my exercise playing cards. I do them as many times through as I can before the timer goes off. This satisfies my desire for variety.

10:00

I start a timer that beeps every minute. When the timer beeps, I do the assigned exercise and then rest until the timer beeps again. 

Monday-4-5 kettlebell snatches with each hand

Thursday-double kettlebell 2 cleans/1 press/3 front squats. This is called the Armor Building Complex by Dan John.

Saturday-5 double kettlebell clean and presses

Test my heart rate and blood pressure.

5:00 stretching

I use a stretching plan that I learned in middle school from The Navy SEAL Workout book. I'm not sure it if is psychological or physical but I don't feel right if I haven't stretched.


I do bike sprints on Wednesday too.


I did different programs over the last year, and I settled on this in March and have really enjoyed it. The variety with continuity has been really good. I can compare my numbers, weights, and heart rate to see progress.


*photo generated with Canva Magic Media ai photo generator.

Comments

Post a Comment

Popular posts from this blog

Brewing 16 oz of Coffee in an Aeropress--My Coffee Recipe

Image
I have a recipe for every type of brewer that I have (It's at least 5 off the top of my head). I wanted to share a recipe that I really like with my Aeropress because it was hard to find a good recipe for brewing a large cup of coffee in the Aeropress. I had to wade through comments on a messageboard to find something that sounded right. This is the second Aeropress that I have received as a gift. I wore the first one out several years ago. I've been experimenting with brewing a really good 16 oz cup of coffee for my favorite mug. It actually is best at only 14 oz. Here is what I've arrived at: Use the Aeropress the standard way over a cup, not inverted. Weigh 20 grams of whole bean coffee Grind it in between espresso and regular drip. That makes it fine, but not too fine. Boil the water. Let it sit for 30 seconds to cool down. Add the grounds to the Aeropress. Pour hot water over the grounds and stir for 30 seconds. You want some of the water to drip through into the cup s
Read more

Proposal for a Small Church Website: The 4 Things Small Church Websites Need

Small church websites are different than websites for larger churches. Here are the four things that a small church website needs.  You need a picture that shows the inside of the church. If I guest comes to a small church, they want to know what the inside of the church will look like. Don't show them the stage. Show them the sanctuary. One of the special things about a small church is the congregation. Show that.  You need to explain how, when, and where to attend. Don't assume that guests would know where to go, when to be there, or how to dress. Make it easy for them.  You need to show the pastor and tell a little bit about him. People want to know who the pastor is. It's one of the most visited pages on any church website. Don't make it hard for people. Show it on the front page. Use a recent picture. It's easy to have somebody who's good at taking photos take a photo of the pastor. You need to share what you believe. A page that explains the church's b
Read more

About Me

Image
I'm a husband and father. Pastor of Manchester Baptist Church in Manchester, IL. I graduated from Bryan College and The Southern Baptist Theological Seminary. I grew up in Oklahoma, Texas, Kentucky, and Georgia. I write about my personal and professional interests here on my website. I'm a former personal trainer and have stayed interested in fitness. You'll see a mix of things I'm interested in. Topics might include fitness, gardening, coffee, ice cream, church leadership, theology, tech, reviews, etc. * This is a personal blog. Any views or opinions represented in this blog are personal and belong solely to the blog owner and do not represent those of people, institutions or organizations that the owner may or may not be associated with in professional or personal capacity, unless explicitly stated.
Read more