BRING THE WORD OF GOD TO UNREACHED PEOPLE
On Outreach?
Here’s Workouts you can do with little to no equipment!
WEEK 1:
MONDAY
Warm Up:
800 meter run
Optional: Use a heavy backpack, or water jugs 16 Squat jumps (as much as as possible)
24:00 EMOM (Every Minute On The Minute)
16 Glute bridges (2 count hold/squeeze at top) place weight on hips
16 elevated Bulgarian split squat (8 each leg)
16 Surrenders (alternating legs)
Tuesday
TABATA
0:40 on 0:20 off for 15:00
Max Effort: High knees with toe taps (toe taps seat of chair or object of equivalent height)
Max Effort Plank jacks
Max Effort: Jumping jacks -Single Unders (if you have a rope)
Wednesday
4 Rounds:
Goal: 50+ Burpees
60 sec plank hold
25 pushups
Max Effort Burpees
Thursday
Banded workout (for those of you with resistance bands who are dying to use them)
Chipper for time
80 banded lat pull downs
60 banded chest press
40 banded rear delt fly
20 (each side) banded single arm bent over row
Cashout: 50 banded bicep curl to overhead press
Friday
3x5 min AMRAP
30 bicycle crunches
20 lunges
10 dips (on a ledge)
*2 min rest between rounds
Week 2:
Monday
3x5 min AMRAP
30 bicycle crunches
20 lunges
10 dips (on a ledge)
*2 min rest between rounds
Tuesday
Run 3 minute Tabata Clock for each movement
(00:50 seconds working, 00:10 seconds resting)
Tabata push ups
Tabata hollow hold
Tabata wall sit
Tabata superman hold
Wednesday
2 mile run
*every 3 min do 10 burpee broad jumps
Thursday
TABATA :20 seconds on, :10 seconds off
Butt kicks
Plank Split jumps
Jogging
Plank
Row boat
Friday
21-15-9
S. HSPU (pike push ups for scale)
Dips (on a ledge)
Week 3:
This week your team will focus on doing all TABATA Work outs!
20 seconds on, 10 seconds rest - this is all out every time!
rest for 1 min.
1 round = 8x20 sec. on 10 sec rest per exercise
Ex. Butt kicks x8 20sec on, 10 rest
Rest 1 min
Burpee x8 20sec on, 10 rest
Rest 1 min
Etc..
Monday
Butt kicks
Burpee with split jump
Calf jumps
Burpee with push up
Sit thrus
Tuesday
Burpee with push up
Burpee
Burpee with split jump
Burpee
Burpee with alternating raise
Wednesday
75 lungsters for time
*1 lungster= squat into jumping lunge on right and left
Thursday
Burpee
Plank split jumps
Mountain climbers
Plank alternating raises
Sit thrus
Friday
Jogging
Butt kicks
Squat jumps
Calf jumps
In and out jumps
Week 4
Monday
TABATA: :20 seconds on :10 seconds off
Jogging
Push ups
Butt kicks
Allen wells
Plank split jumps
Tuesday
TABATA :20 seconds on :10 seconds off
Jogging
Burpee with split jump
Sit thru
Squat jumps
Burpee with push up
Wednesday
TABATA :20 seconds on :10 seconds off
Jogging
Mountain climbers
Plank alternating raises
Jump squats
Burpee with push up
Thursday
EMOM 15- (find a weighted object like a rock)
Min 1) Cossack squat (w/weight)
Min 2) sit ups
Min 3) Shoulder to Overhead (with weight)
Friday
TABATA :40 seconds on :20 seconds off
Box squat jumps/Chair step ups
Jump lung with twist
Plank split jump
Five step shuffle jump
Lateral Burpee
Repeat Programming as needed for further weeks!
You can cycle through from the top, or pick any workout from any day and do it!
TREK WITH US
Does your heart burn for the Word of God to be carried to the farthest corners of the earth? Are you an athlete or part of a fitness community that shares that desire? RTC, along with our partners, will be taking teams on treks to distribute Bibles into remote regions. Join us on the adventure of a lifetime for the greatest purpose of making Jesus known in all the earth!
Watch the Videos
In 2015, RTC teams documented the story of bringing Bibles to remote regions in the Himalayas
