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THE LCA WORKOUT PROGRAM
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THE LCA WORKOUT PROGRAM
[/cs_text][/cs_column][/cs_row][/cs_section][cs_element_section _id=”11″ ][cs_element_row _id=”12″ ][cs_element_column _id=”13″ ] [/cs_element_column][cs_element_column _id=”14″ ][cs_element_video _id=”15″ ][x_gap size=”25px”][x_button size=”global” block=”true” circle=”false” icon_only=”false” href=”https://join.slack.com/t/lcacademy/shared_invite/enQtMjkzMzY5ODIxNDQ3LWMxMGM2MWU4NGIxYmZjZGJiYjFkNzZjYTE4MGE4NDk1OGZmNDk1NWExZTBhMzk0Y2E0ZDc4YTMxZWY0YmI3NzQ” title=”” target=”blank” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_icon type=”external-link” class=”mvn mln mrs”]JOIN WORKOUT SLACK CONVO[/x_button][/cs_element_column][cs_element_column _id=”18″ ] [/cs_element_column][/cs_element_row][/cs_element_section][cs_element_section _id=”19″ ][cs_element_row _id=”20″ ][cs_element_column _id=”21″ ][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” class=”cs-ta-left man” style=”color: hsl(0, 0%, 100%);”]THE WORKOUT PROGRAM[/x_custom_headline][/cs_element_column][/cs_element_row][/cs_element_section][cs_element_section _id=”23″ ][cs_element_row _id=”24″ ][cs_element_column _id=”25″ ] [/cs_element_column][cs_element_column _id=”26″ ] [/cs_element_column][cs_element_column _id=”27″ ][cs_element_image _id=”28″ ][/cs_element_column][cs_element_column _id=”29″ ] [/cs_element_column][cs_element_column _id=”30″ ] [/cs_element_column][/cs_element_row][cs_element_row _id=”31″ ][cs_element_column _id=”32″ ][cs_element_text _id=”33″ ][/cs_element_column][cs_element_column _id=”34″ ][x_feature_list][x_feature_box title=”STEWARDSHIP” title_color=”” text_color=”” graphic=”numbers” graphic_size=”60px” graphic_shape=”circle” graphic_color=”#ffffff” graphic_bg_color=”#ef4657″ align_h=”left” align_v=”top” side_graphic_spacing=”20px” max_width=”none” child=”true” connector_width=”1px” connector_style=”dashed” connector_color=”#272727″]To take care of what the Lord gives us because our bodies are a temple for His Holy Spirit. (1 Corinthians 6:19-20) [/x_feature_box][x_feature_box title=”CHARACTER BUILDING” title_color=”” text_color=”” graphic=”numbers” graphic_size=”60px” graphic_shape=”circle” graphic_color=”#ffffff” graphic_bg_color=”#ef4657″ align_h=”left” align_v=”top” side_graphic_spacing=”20px” max_width=”none” child=”true” connector_width=”1px” connector_style=”dashed” connector_color=”#272727″]To develop Christ-like Character in our lives and lifestyles. Marrying physical & spiritual disciplines. (1 Corinthians 9:24-27) [/x_feature_box][x_feature_box title=”READINESS” title_color=”” text_color=”” graphic=”numbers” graphic_size=”60px” graphic_shape=”circle” graphic_color=”#ffffff” graphic_bg_color=”#ef4657″ align_h=”left” align_v=”top” side_graphic_spacing=”20px” max_width=”none” child=”true” connector_width=”1px” connector_style=”dashed” connector_color=”#272727″] Mentally, physically, spiritually, emotionally. We train so that we can be capable and ready in any given moment to heal & rescue others. (Hebrews 12:12-13)[/x_feature_box][/x_feature_list][/cs_element_column][/cs_element_row][cs_element_row _id=”39″ ][cs_element_column _id=”40″ ][cs_element_gap _id=”41″ ][cs_element_line _id=”42″ ][cs_element_gap _id=”43″ ][cs_element_text _id=”44″ ][cs_element_gap _id=”45″ ][cs_element_accordion _id=”46″ ][cs_element_accordion_item _id=”47″ ][cs_element_accordion_item _id=”48″ ][cs_element_accordion_item _id=”49″ ][cs_element_accordion_item _id=”50″ ][cs_element_accordion_item _id=”51″ ][cs_element_accordion_item _id=”52″ ][cs_element_accordion_item _id=”53″ ][cs_element_accordion_item _id=”54″ ][cs_element_accordion_item _id=”55″ ][/cs_element_accordion][/cs_element_column][/cs_element_row][/cs_element_section][cs_element_section _id=”56″ ][cs_element_row _id=”57″ ][cs_element_column _id=”58″ ][x_custom_headline level=”h2″ looks_like=”h3″ accent=”false” class=”cs-ta-left man” style=”color: hsl(0, 0%, 100%);”]THE WORKOUT GIFS[/x_custom_headline][/cs_element_column][/cs_element_row][/cs_element_section][cs_element_section _id=”60″ ][cs_element_row _id=”61″ ][cs_element_column _id=”62″ ][cs_element_line _id=”63″ ][cs_element_gap _id=”64″ ][cs_element_accordion _id=”65″ ][cs_element_accordion_item _id=”66″ ][cs_element_accordion_item _id=”67″ ][cs_element_accordion_item _id=”68″ ][cs_element_accordion_item _id=”69″ ][cs_element_accordion_item _id=”70″ ][cs_element_accordion_item _id=”71″ ][cs_element_accordion_item _id=”72″ ][cs_element_accordion_item _id=”73″ ][cs_element_accordion_item _id=”74″ ][/cs_element_accordion][/cs_element_column][/cs_element_row][/cs_element_section][/cs_content][cs_content_seo]THE LCA WORKOUT PROGRAM
THE LCA WORKOUT PROGRAM
JOIN WORKOUT SLACK CONVO
THE WORKOUT PROGRAM
WHY WE WORK OUTNot just knowing WHAT to do, but knowing WHY you do it, is even more important.Here are the 3 reasons why we work out & teach self-discipline here at LCA:
STEWARDSHIPTo take care of what the Lord gives us because our bodies are a temple for His Holy Spirit. (1 Corinthians 6:19-20) CHARACTER BUILDINGTo develop Christ-like Character in our lives and lifestyles. Marrying physical & spiritual disciplines. (1 Corinthians 9:24-27) READINESS Mentally, physically, spiritually, emotionally. We train so that we can be capable and ready in any given moment to heal & rescue others. (Hebrews 12:12-13)
THE WHAT, WHY, & HOW OF LCA WORKOUTS
▸ 1. WHAT
The Bible says that physical training is of some value, but godliness has value for all eternity (1 Timothy 4:8). We believe that physical training, being of some value, is extremely useful in training us up in spiritual godliness, so we marry the two.
This is not about crazy muscle building, or getting psycho fit. It’s more about building character & discipline in our spirits & lifestyles rather than just building our bodies. But we will get fit in the process, and that is good stewardship.
MORNING WORKOUT ROUTINE
The general morning workout routine is as follows:
1. Stretch Routine
kinetic stretches are better to start, more than static stretches, meaning moving stretches are better when you’re just getting started because your muscles are “cold” not warmed up and loose yet
upper body, lower body, core, etc.
2. Push Ups & Sit Ups
3 sets of push ups & 3 sets of sit ups
alternate back and forth, 1 set of push ups, then 1 set of sit ups, back and forth, etc.
3. One of the following: Run (Long Distance, Sprints, or Hills) / Circuits / Stretching / Weights / Etc.
detailed out for the day
Pull Ups (3 sets)
4. Stretch Routine again
this time static stretches are great
they get deeper and your muscles are warm and can handle it
▸ 2. WHY
The reason WHY you do something is sometimes more important than WHAT you’re doing.Why are you working out?Why are you doing this?Are you doing this to get fit and to look good? Millions of people are falling into that trap. They’re getting fit, and good for them, but it is IMAGE, APPEARANCE & COMPARISON that we so often get stuck on.We focus so much on appearance, but God looks at the heart.If your self image is the reason you are working out, that for sure is an idol and will take over your life in a spiritually unhealthy way, and it will tear you apart.Instead, I want to offer you a few extremely powerful, godly, biblical reasons to work out, that will take you well past image and set you up to not only succeed in your own life, but also to be able to make a huge difference in other people’s lives.It’s all right there in HEBREWS 12. Throwing off sin. Running with perseverance the race Christ has marked out for us. Fixing our eyes on Him! You and I can actually learn that during physical training and working out. We don’t focus on what is difficult (the 4th mile, the 3rd set, the difficult season or circumstance), We fix our eyes on Jesus and press through.The crux of it is CHARACTER.Very often, spiritual disciplines are tied to physical disciplines. So when you’re running or doing some push ups and sit ups, whatever it is you’re doing, let go of the physical image mattering at all to you. And start to pray for the Lord to develop the fruit of the Spirit in your life.Galatians 5:22-23 – He lists 9 characteristics that He just flat out gives us that are holy and good and pleasing to God and that lead to life. They’re eternal. He rewards them. They give life. They heal others. They’re His VERY NATURE. They’re good. And God wants us to develop these in our lives.So when you’re working out, make it a prayer. You’re training your character! You’re beating your body into submission so that you can be mastered by nothing but Christ. You’re developing your no muscle. You’re developing patience. You’re developing self-control. You’re developing perseverance. You’re developing faithfulness and endurance and a true Christ-focused, others focused lifestyle.So here they are.3 Godly Reasons WHY We Workout Here at LCA.(1) STEWARDSHIP – TO TAKE CARE OF WHAT THE LORD GIVES YOU – The Bible says that your body is the temple of the Holy Spirit.1 Corinthians 6:19-2019 Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your bodies.This was originally about not living in sexual immorality, but the truth applies here too. We are to honor what the Lord has given us.Our bodies are temples for the Holy Spirit. But there is an important clarification.It’s important that you know what we mean by this. Yes, it is incredibly amazing that God has decided to dwell inside of those who believe and give their lives to Him. He causes His Holy Spirit to dwell inside of you. It’s incredible. But I am NOT saying that the Holy Spirit enjoys a 6-pack roof more than a flubby one. Haha. It’s more about STEWARDSHIP.He has given you this temple, not to disregard it and to poison it and to let it get fat and broken, but like anything He gives you to learn how to steward it well, and to take care of it. He dwells with your spirit, which for now is housed inside this tent. So take care of it for His sake. Again, not a carnal, 6-pack roof thing. Just an honor and a gratitude thing. Take care of what the Lord gives you, your spirit & your body.(2) CHARACTER BUILDING – TO DEVELOP CHRIST-LIKE CHARACTER – “Fix your eyes on things above, not on earthly things.” Our greatest aim other than knowing and walking with Jesus, is to become more and more like Him. To please Him in response to His great love for us, by laying our lives and our ways down, picking up our cross & following Him… following in His ways (that’s why this is all called Lifestyle).So He calls us to take on His ways. We are to DEVELOP CHARACTER LIKE JESUS. This is a spiritual thing, but also a very physical one. We have to CHOOSE to be patient. We have to CHOOSE to be self-controlled. And so physical training, when linked with character development is explosive! It WILL TRAIN YOU TO BE PATIENT. It WILL TRAIN YOU TO PERSEVERE.When you’re training, ask yourself, “Why am I doing this?””Why am I doing this?” – I’m doing it for my wife and kids. For when the hard days ahead may come, I will stick it through. So I won’t give up on them. So I won’t give into temptation whenever it comes knocking on my door. I’m doing it for faithfulness. I’m doing it for self-control. I’m doing it to become more like Jesus.Paul said in 1 Corinthians 9:24-27 that he “beats his own body into submission.”1 CORINTHIANS 9:24-2724 Do you not know that in a race all the runners run, but only one gets the prize?Run in such a way as to get the prize. 25 Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. 26 Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. 27 No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.We run, & we work out, so that He can train us up in righteousness. Because we are weak and naturally selfish and choose things that we want and that lead to death and end up destroying everything that is good.So we work out & we train and we pray so that God will teach us perseverance and self-control. So that when we’re tired and weak we can learn to lean on His strength and his power, so that we don’t give up, but we can learn to run the race He has called us to! – WE WORK OUT TO DEVELOP CHRIST-LIKE CHARACTER.(3) READINESS – TO HEAL & RESCUE OTHERS – We CAN have a motive in workouts that is beyond ourselves if we discipline our minds and hearts to do so. The military does it. Schools do it. Hospitals do it. And I’m telling you right now, working out does not have to be a selfish thing at all. It can in fact be an extremely other’s focused thing.We don’t just do it to look good. It’s so that if anyone ever breaks a leg then I can carry them. If anyone is in a distant land and needs to hear the gospel then I can reach them. I am positioning myself to bless others.It’s Hebrews 12:12-13. I am “strengthening my feeble arms and weak knees” & disciplining myself so that I can be in a position to be able to help and heal people.Mentally, physically, spiritually, emotionally. We train, so that we can heal & rescue others.SUMMARY OF WHY WE WORK OUTSo there they are, the 3 reasons why we work out here at LCA:(1) STEWARDSHIP – TO TAKE CARE OF WHAT THE LORD GIVES US BECAUSE OUR BODIES ARE A TEMPLE FOR HIS HOLY SPIRIT. (1 Corinthians 6:19-20)(2) CHARACTER BUILDING – TO DEVELOP CHRIST-LIKE CHARACTER IN OUR LIVES & LIFESTYLES (1 Corinthians 9:24-27)(3) READINESS – TO HEAL & RESCUE OTHERS (Hebrews 12:12-13)
▸ 3. HOW
How do we maintain our focus and press through when it’s hard? How do we keep going when we want to give up?WE FOCUS ON THE OUTCOME. And not the physical outcome either. It’s for the joy set before you (Hebrews 12).Jesus endured the cross, not because it was exciting, no it was terrifying. But He endured the cross because of what was on the other side of it. What it was going to accomplish brought him joy.He accomplished the greatest feat in the history of mankind, resurrection from the dead and spiritual redemption for our wayward souls by defeating death. But He had to endure death in order to be able to accomplish it.But how did He do this? Well (1) He had to be God. (2) He had to become man. (3) He had to live a perfect life and be the spotless lamb. But even still he had sorrow and didn’t want to go through all this.Before God the Father, Jesus cries out in agony, sweating blood, saying, “Father, is there any other way?” The way that He was able to overcome that deep desire not to do it, was by looking and focusing on the outcome.He endured the cross for the joy set before Him, for the joy on the other side: us being rescued by it, making a way for us to be forgiven and made right with God again and able to be cleansed & to belong to Him again :)Learn to look at the outcome, the result on the other side. Learn this in workouts & you will learn it for every area of your life as well. Learning spiritual disciplines through physical disciplines.So when it gets hard and all you want to do is give up, pray, quote Scripture, declare it over your life, remind yourself out loud why you’re doing this. Keep your family in mind. Keep rescuing others in mind. Keep becoming like Christ in perseverance & self-control & endurance in mind.Encourage others if they’re there. Encourage yourself, out loud even. Saying things out loud will arrest your mind and give you more strength than you think. Especially encouraging others. If it’s hard for you, you can probably count on it being hard for them. So encourage someone next to you and you will be amazed at how much easier it gets when you’re encouraging others.Keep those things in the forefront of your mind & you will push past the difficulty and become more like Christ in the process.
▸ LIFESTYLE
This is all about a long slow obedience in the same direction. This way you don’t burn out. You develop habits. You build endurance and stability. You don’t beat your body up too much so that you suffer for it when you are 50, 60, 70, 80, etc. You also don’t start and stop in different seasons. It’s all about developing workout as a CORE Discipline, a “No Matter What” in your lifestyle.MISC. NOTES-you can modify these workouts for in living rooms, if you are outside, or even on a trip-we’re not aiming at a short term goal where you finish a program and look for the next thing or fall off- we’re building habits, giving you tools, workouts you can do anywhere, everywhere, every day, for the rest of your life-this is lifestyle training-fitness, character building, all a part of your lifestyle-check off your calendar to see your progress, each day, each week, each month, you are establishing healthy habits, training & developing stewardship of your body, but more importantly Christ-like character, & the ability & mentality to help others. Others focused, Christ-focused.-Let’s do it!
▸ DISCIPLINE
-you’re disciplining yourself to wake up early-you’re disciplining yourself to maybe even go to bed early in order to get good rest and sleep and wake up early-you’re disciplining yourself to work out, persevere, etc.-you’re disciplining yourself to do this everyday-you’re disciplining yourself to establish new habits-you’re disciplining yourself to build godly Character-you’re disciplining yourself to say no to sin-you’re disciplining yourself to fix your eyes on Jesus-you’re disciplining yourself to endure hardship as discipline-you’re disciplining yourself to be a good steward of what God has given you, in all areas of your life-you’re disciplining yourself to be able to heal & rescue others-you’re disciplining yourself to read the Bible-you’re disciplining yourself to spend time with Jesus & pray & listen and interact & hear from Him-you’re disciplining yourself to hear God’s voice-you’re disciplining yourself to be early everywhere you go-you’re disciplining yourself to help others and be others focused-you’re disciplining yourself to learn God’s ways-you’re disciplining yourself to receive His grace & not reject it-you’re disciplining yourself to lean on God’s strength & understanding & not your own-you’re disciplining yourself to tap into Christ’s ability & to have faith, not depend on your own strength-you’re disciplining yourself to not limit yourself. You’re going to find those limits and push past them and find that you have so much more in you than you thought. And that truly you can do all things through Christ who strengthens you.You’re disciplining yourself to live a LIFESTYLE worthy of the calling you have received.
▸ WORKOUT OPTIONS
push ups
normal
wide
close
dive bombers
pulses
holds (high & low)
walking pushups
etc.
sit ups
straight leg nose ups
bicycles
advanced
planks (high/low/up down planks)
6-inches (close/wide/pulses)
suitcases
etc.
pull ups
normal / wide / close
seated (legs straight out)
side grip (left & right)
chin ups
dips
stars
burpees
circuits
Lunges
Karaoke
Shuffles
Bear Crawls
High Knees
Butt Kickers
1 Legged Hops
Bunny Hops
Sprints
arm circles (big & small)
Run – Long Distance
Run – Sprints (or Hills)
stretching
you can add in anything you want to
▸ WORKOUT PATTERN
Every day’s workout has 4 parts: 1, 2, 3, & 4.1, 2 & 4 are always the same, & 3 will change by the day.It goes like this:StretchPush Ups & Sit UpsWorkoutStretch
▸ WORKOUT SCHEDULE
MONDAY
Stretch
Push Ups & Sit Ups
Run – Long Distance
Stretch
TUESDAY
Stretch
Push Ups & Sit Ups
Circuits
Stretch
WEDNESDAY
Stretch
Push Ups & Sit Ups
Run – Sprints (or Hills)
Stretch
THURSDAY
Stretch
Push Ups & Sit Ups
Run – Long Distance
Stretch
FRIDAY
Stretch
Push Ups & Sit Ups
Circuits
Stretch
SATURDAY
Stretch
Push Ups & Sit Ups
Stretching (recovery)
Stretch
SUNDAY
OFF DAY – No Workout
▸ WORKOUT NOTES
Here are a couple extra notes:Always start with the warm up routineStretchPush Ups & Sit UpsThen do whatever workout is planned for the day (with pull-ups to end)Then always end with the Stretch Routine*During a fast, you can modify the workout by simply stretching & going on a 2 mile walk with the Lord each day. (No push ups, sit ups, or running, etc. on fasting days)
THE WORKOUT GIFS
▸ PUSH UPS
▸ ABS
▸ PULL UPS / CHIN UPS
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