Simplest Workout Plan for Busy Christians

Hey!

I know you’re busy, but you’re still wanting to honor God with your body, which is AWESOME!

So let’s jump right in on how you should set up a workout routine that…

• Trains every major area of your body

• Prioritizes efficiency

• Provides results

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⭐️ Highlights:

• 2 workouts per week (spread out with multiple days in between)

• Full Body training both workouts

• Less than 45 minutes per workout

• 3 sets per exercise, 8-15 reps

🔹 Workout Structure:

• Warmup: mobility exercises for spine, shoulders, and hips (most common areas of weakness/pain)

• SUPERSET - Upper Body Push exercise | Upper Body Pull exercise

• SUPERSET - Lower Body Squat exercises | Lower Body Hip Hinge exercise

• SUPERSET - Shoulders exercise | Abs exercise

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✅ Things you definitely should do if you’re busy:

• Supersets to save time - no sitting around!

• Lift as heavy as you can -> requires less reps -> saves time

• Compound (multi-joint) exercises

• Do cardio through physical activity with others versus by yourself

❌ Things you probably shouldn’t do:

• Do many single arm/single leg movements (e.g. Single Arm Rows, Split Squats)

• Do many single joint movements (e.g. Bicep Curls, Leg Extensions)

• Expect rapid progress

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💪 Example routine

1️⃣ Workout 1 (Monday):

Warmup:

• Quadruped Spine Rotations - 1 set, 10 reps per side

• Prone Shoulder Press - 1 set, 15 reps

• Wall Assisted Deep Squats - 1 set, 15 reps

SUPERSET Dumbbell Bench Press | Pull-ups (assisted, or bodyweight)

SUPERSET Dumbbell Goblet Squat | Dumbbell RDLs

SUPERSET Dumbbell Shoulder Press | Supine Leg Raises

2️⃣ Workout 2 (Friday):

Warmup:

• Cat Camels - 1 set, 10 reps

• Supine Snow Angels - 1 set, 15 reps

• Banded Hip Abductions - 2 sets, 10 reps per side

SUPERSET Dumbbell Incline Press | Dumbbell Bent Over Rows

SUPERSET Dumbbell Deadlifts | Single Leg Hip Thrusts (bodyweight, or weighted)

SUPERSET Dumbbell Lateral Raises | Decline Twisting Ab Crunches

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If you’re serious about honoring God with your body, a proper workout routine is only part of the solution.

Accountability and a clearly defined purpose are ESSENTIAL to getting you to where you ought to be!

These are the fundamental aspects of 1:1 Coaching with Harvest - Purpose, Personalization, and Accountability.

Let’s schedule a time to talk about what I can do for you - just click this Calendly link and you can pick a time that works for you!

Talk soon!