Step two involves incorporating exercise into your daily lifestyle, preferably in the fresh air and sunshine (the three having priceless health benefits). Primarily, we encourage you to partake in types of exercise that suit your lifestyle and personal preferences (as this is the key to long-term maintenance and the formation of good exercise habits). However, our website does offer suggestions – including a weekly plan – for those who desire some extra help. This includes 1) a quick and simple (yet effective) full-body weight-bearing routine that is excellent for developing strength, muscle tone, and guarding against conditions such as osteoporosis, 2) an efficient cardiovascular workout plan, and 3) tips for exercising while traveling.
If your lifestyle does not yet incorporate regular exercise, then simply begin by setting aside daily exercise time that focuses on enjoying God’s creation (your body, fresh air, and sunshine). Relish in the benefits this time brings to your life. Start with shorter periods of light, gentle exercise and then gradually increase the intensity and/or duration over several weeks.
beginning daily exercise
Keeping a
scriptural perspective
Have you ever heard anyone quote 1 Timothy 4:8, “Bodily exercise profiteth little,” when discussing the subject of exercise? Unfortunately, some people mistakenly lean on this scripture as a means of justifying their laziness. Others might interpret it as meaning “bodily exercise profits for a little time.” Both groups are using the scripture of context.
The complete verse reads, “But refuse profane and old wives’ fables, and exercise thyself rather unto godliness. For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come. This is a faithful saying and worthy of all acceptation.” (1 Timothy 4:7-9)
God is telling us that we derive greater benefit from making efforts toward godliness as this will result in eternal benefits versus bodily exercise that only profits us for our time on this earth. However, God is not telling us not to exercise. In fact, this scripture clearly infers there are benefits to be derived from working our bodies. We must simply be mindful to keep our efforts in balance so that God and our work as His representatives come first. The Lord’s calling for us is our priority, and we are to fit our times of exercise (and our other pursuits) around this priority, not vice versa.
The J.E.W.E.L. Exercise Plan below is efficient and easy to maintain and helps achieve great results using short workout sessions. It aims to build muscle definition (tone) and cardiovascular fitness without encroaching on daily responsibilities. Please note that the J.E.W.E.L. Exercise Plan is a suggested exercise schedule only, especially suited to those who are starting an exercise regimen for the first time or need extra help in renewing their fitness journey.
The J.E.W.E.L.
Exercise Plan
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Weights: Approx. 30 minutes total
Chest 1 & 2
Chest Press (6) & Chest Flyes (6)
Chest Press (8) & Chest Flyes (8)
Chest Press (10) & Chest Flyes (10)
Back 1 & 2
Standing One Arm Row (6) & Lying Back Flyes (6)
Standing One Arm Row (8) & Lying Back Flyes (8)
Standing One Arm Row (10) & Lying Back Flyes (10)
Biceps 1 & 2
Standing Double Curl (6) & Seated One Arm Curl (6)
Standing Double Curl (8) & Seated One Arm Curl (8)
Standing Double Curl (10) & Seated One Arm Curl (10)
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Cardio: Sprints: 20-25 minutes
Set one: Level 5, 6, 7, 8, then 9 (1 minute each)
Set two: Level 6, 7, 8, then 9 (1 minute each)
Set three: Level 6, 7, 8, then 9 (1 minute each)
Set four: Level 6, 7, 8, then 9 (1 minute each)
Set five: Level 6, 7, 8, then 10 (1 minute each)
Cool down: As desired
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Weights: Approx. 30 minutes total
Shoulders 1 & 2
Seated Overhead Raise (6) & Standing Front Raise (6)
Seated Overhead Raise (8) & Standing Front Raise (8)
Seated Overhead Raise (10) & Standing Front Raise (10)
Triceps 1 & 2
Laying Two Arm Extension (6) & Standing One Arm Extension (6)
Laying Two Arm Extension (8) & Standing One Arm Extension (8)
Laying Two Arm Extension (10) & Standing One Arm Extension (10)
Shoulders 3 & 4
Standing Side Arm Raise (6) & Shoulder Shrugs (6)
Standing Side Arm Raise (8) & Shoulder Shrugs (8)
Standing Side Arm Raise (10) & Shoulder Shrugs (10)
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Cardio: Sprints: 20-25 minutes - as per Day #2
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Weights: Approx. 30 minutes total
Abdominals 1 & 2
Bench or Floor Legs Raise (6) & Floor or Ball Half Crunches (6)
Bench or Floor Legs Raise (8) & Floor or Ball Half Crunches (8)
Bench or Floor Legs Raise (10) & Floor or Ball Half Crunches (10)
Saddles 1 & 2 (Women)
Laying Full Raise (6) & Laying Half Raise (6) - each leg
Laying Full Raise (8) & Laying Half Raise (8) - each leg
Laying Full Raise (10) & Laying Half Raise (10) - each leg
Abdominals 3 & 4 (Men)
Ball Crunches (6) & Laying Obliques Crunches (6)
Ball Crunches (8) & Laying Obliques Crunches (8)
Ball Crunches (10) & Laying Obliques Crunches (10)
Calves 1 & 2
Calf Raise – feet forward (6) & Calf Raise – feet angled (6)
Calf Raise – feet forward (8) & Calf Raise – feet angled (8)
Calf Raise – feet forward (10) & Calf Raise – feet angled (10)
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Cardio: Sprints: 20-25 minutes - as per Day #2
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Weights: Approx. 30 minutes total
Quadriceps 1 & 2
Seated Leg Extension (6) & Single Leg Lunges (6)
Seated Leg Extension (8) & Single Leg Lunges (8)
Seated Leg Extension (10) & Single Leg Lunges (10)
Hamstrings 1 & 2
Hamstring Curl (6) & Standing Hamstring Stretches (6)
Hamstring Curl (8) & Standing Hamstring Stretches (8)
Hamstring Curl (10) & Standing Hamstring Stretches (10)
Buttocks 1 & 2
Laying Buttocks Raise (6) & Squats (Dumbbell or Ball) (6)
Laying Buttocks Raise (8) & Squats (Dumbbell or Ball) (8)
Laying Buttocks Raise (10) & Squats (Dumbbell or Ball) (10)
The One-Week Workout is repeated each week for an initial six weeks.
The One-Week Workout schedule is repeated each week for an initial six weeks.
Various weight exercises can be performed on weight machines, but our schedule focuses on the use of dumbbells, seeing that these are the cheapest and simplest for easy set-up of a small home gym.
The number in parenthesis refers to the level of intensity to aim for.
Some of the following terminology used for weight exercises is not according to professional standards. Rather, we have used terms that we believe make the most sense when trying to visualize the type of exercise. We find this helps those who are new to working out with weights.
Your body will get used to the weight exercises over a period of time. Therefore, after approximately every six weeks, swap all the exercises around. For example, Day #1 lists Chest Press & Chest Flyes (meaning Chest Press first followed by Chest Flyes). So after six weeks, swap this to Chest Flyes first followed by Chest Press. As time progresses, you might be inspired to research other types of exercises for the various muscle groups. There are many to choose from.
You can swap one day out of the seven for an activity of choice e.g. a jog on the beach, a bike ride that incorporates some hills, or a competitive game of tennis. Or, you can take one day off per week on any day that suits you. If you make one of these substitutions, simply continue where you left off with the exercise plan.
When traveling, the J.E.W.E.L. Exercise Plan can easily be adapted. Resistance bands can be used to imitate the weight exercises if you don’t have access to a hotel fitness room. The cardio sprints can be carried out on a variety of cardio equipment (if you have access to a fitness room), by skipping (a skipping rope is easy to pack in your luggage, and you can incorporate the use of strap-on wrist and/or ankle weights), by running on the beach or sidewalk, or by running up/down sets of stairs. Stair running is an excellent exercise that can easily be performed using the public access stairs between hotel floors. We choose a set of 8 to 12 steps and run these repeatedly to maintain a good heart rate.
Equipment Needed:
Series of hand weights/free weights (dumbbells).
Workout bench with leg extension/hamstring curl, preferably with bench-raise option (but not necessary; you can use a chair with a back for the Seated Overhead Raise exercise).
Ankle weights (women) – for the Saddles exercise.
Exercise ball – for Abdominals exercise.
Workout gloves.