Friday, July 24, 2015

Lower Body Exhaustion

Happy Friday once again! I’m just popping in to share a quick portion of a workout with you guys that absolutely destroyed my legs. I can in no way take credit for this one, rather, all the credit goes to Felipe. I took one of his classes today – after probably a two-and-a-half week hiatus – and I was a sweaty little mess by the end of it. You think you’re in relatively good shape, and then you take one of his classes. And you have to sit down on a bench at the end of class because you just need a moment. But you’re always glad you did it. Anyway, this five-minute portion of what I like to call lower body exhaustion came at the very end of class, and it would be something quick to do if you were short on time, but wanted to feel fatigue. Because fatigue is what I felt.

The only thing you’ll need to complete this workout is a weighted bar, and the weight you carry is one hundred percent up to you. I had a 25-lb bar on my shoulders, and while I probably could have gone heavier had I not just completed 45 minutes of Felipe’s class, I found it to be a good weight. But like I said, the weight is completely up to you. You will go through this first cycle two times before moving onto the second cycle, which will also be completed two times. It’s only five minutes, and it’s only ten reps, but I guarantee it will leave you with jello legs and heavy breathing.

First Cycle:
  • 10 regular squats
  • 10 sumo squats
  • 10 deadlifts
  • 10 squat to upright row
  • 10 bent over underhand row
  • 10 squat to overhead press

Second Cycle:
  • 10 jumping squats
  • 10 jumping lunges
  • 10 burpees (everybody’s favorite, right?)

Except I added a jump at the end of each burpee (Source)
I was cursing Felipe’s name, especially that second time through, but I also felt strong and accomplished – once I caught my breath, of course. The perfect blend of cardio and strength training, and it's over in five minutes. Just remember that when you want to quit. Enjoy the rest of your FriYAY!

1 comment:


    1. The apostle Paul was not saved like the thief on the cross.
    2. The apostle Paul was not saved by saying the sinner's prayer.
    3. The apostle Paul was not saved by grace alone.
    4. The apostle Paul was not saved by faith only.
    5. The apostle Paul was not saved by baptism alone.
    6. The apostle Paul was not saved by confession alone.
    7. The apostle Paul was not saved by repentance alone.
    8. The apostle Paul was not saved on the road to Damascus.


    The apostle Paul was saved like the three thousand that were saved on the Day of Pentecost. He was saved just like every person saved under the new covenant.

    What did Peter preach on the Day of Pentecost?

    1. John 3:16 Saved by faith.The apostle Peter preached Jesus as Lord and Savior.(Acts 2:36)
    2. Romans 10:9 Believe the resurrection of Jesus. Peter preached the resurrection.(Acts 2:25-35)
    3. Acts 3:19 Saved by repentance. The apostle Peter preached repentance. (Acts 2:38)
    4. Mark 16:16 Saved by water immersion. Peter preached forgiveness through water baptism. (Acts 2:38)(Acts 2:40-41)

    1. Saul (Paul) Believed and repented on the road to Damascus. (Acts 9:3-6)

    2. Saul (Paul) Prayed three days while on the road to Damascus, however, neither faith alone, nor saying a sinner's prayer was sufficient for him to have his sins forgiven. (Acts 9:9-11)

    3. Saul (Paul) had his sins forgiven after three days on the road to Damascus. Acts 22:10-16......16 'And now why are you waiting? Arise and be baptized, and wash away your sins, calling on the name of the Lord.(NKJV)

    Faith only advocates say that Saul's sins were forgiven because he called on the name of the Lord, not because of water baptism. That contradicts their own "faith only" belief that you are saved the minute you believe. Saul believed and repented three days prior on the road to Damascus.

    The apostle Paul was saved just like every other person that was saved or will be saved under the new covenant. 1. Faith, John 3:16 2. Confession, Romans 10:9 3. Repentance, Acts 3:19 4. Immersion in water, Acts 2:38, Mark 16:16

    NOTE: The thief on the cross was saved before the New Testament was in force. He was not saved on or after the Day of Pentecost. The new covenant was only in force after the resurrection and Ascension of Jesus.


    Posted by Steve Finnell at 8:19 AM No comments:
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