Programs

When You Have 10 Minutes to Exercise

When You Have 10 Minutes to Exercise   Sometimes, all I have is a few minutes to devote to exercise and movement.  If you have young kids, vocation commitments, and other God-given responsibilities, you know what I’m talking about.  Here are 5 of my favorite 10-minute workout strategies that I’ve used when crunched for time. 1. Farmer’s Carry for 10

Custom Corner: Exercise Programs

*Welcome to the Custom Corner   Here in the custom corner, I will be publishing custom workouts that I wrote for specific goals. It will be fun to both learn and build this library of resources, and I hope this serves you well on your body stewardship journey! Click the links to download pdf files of the programs. Enjoy! January

4-Week Kettlebell Program

Click here to download the program: 4-Week Kettlebell Program *Introduction to the Program   Ah. The kettlebell. If you’re new to LF and to the kettlebell, here’s a previous article that shares 7 benefits of training with the cannonball with a handle.  There is a myriad of ways to program with a kettlebell. This 4-week program requires just one kettlebell

5-Week Bodyweight Program

*Introduction to the Program Click here to download the pdf file of the program: Layman’s Fitness 5-Week Bodyweight Program  This is a bodyweight-only program that focuses on 4 key movements:  Body Squats Pull-Ups Planks Push-Ups I also have a 12-week bodyweight program. If you are completely new to exercise, I’d recommend starting with the 12-Week program first (after consulting with

12 Week Bodyweight Program

*Introduction to the Program Click here to download the pdf file of the program: Layman’s Fitness 12 Week Bodyweight Program. This is a bodyweight-only program designed for the person who: ❔“Wants to get back into it”, but doesn’t know where to start 👟Has minimal equipment ⌛Doesn’t have a lot of time 📃Wants a plan to follow 🏠 Wants to exercise

The 8-Week Core Program

The 8-week Core Program   The following 8-week core program targets all the areas of your core to develop strength. You can download it by clicking here.  The core, made up of your upper/lower abs, obliques, and lower back, is one of the most important muscle groups for functional movement. It provides your body with stability, a strong base for