Training

Rules can show us a right way and a wrong way to accomplish something. Keep safe and get results. We give you the DO’S and DON’TS for a variety of exercises. But we don’t stop there. You’ll learn how you can “break the rules” and have fun. Want more? Discover how these rules relate to your spiritual life. Time to get training.

Oh, those aches and pains make it tough to stretch and perform like you want. Your spirit is willing but your flesh --- well it just needs a little help. Everyone can benefit from improved flexibility. If you have the nerve to try something new, we have the flexibility training that will get you moving further. Read more to learn how you can receive a FREE Z-Health Flexibility Phone Consultation with our Training Department Editor, Jason Rhymer.

If you’ve hit the weights but never really achieve the gains or muscularity that you want then think about adding 3 supplements that are “must haves” to pack on some quality size. Add them to hard work and consistency and reach your full potential.

TIMED FATIGUE TRAINING To reeeeeally feel the burn you’re gonna’ need to train a little harder. OK, maybe a lot harder. Here are two programs that will blow up your traditional sets and reps paradigm. Effective for both gals and guys, timed fatigue training is the answer to your question, “How do I get pumped?” Print it, take it to your next workout and get pumping.

COMBAT READINESS TRAINING Are you a soldier that is ready for battle? Gain confidence with combat readiness training. This training program includes a complete printable guide that you can easily follow. Time to have some fun, train hard and become “soldier” strong physically and spiritually.

CORE TRAINING Want to quit having back pain and limited movement? You need a strong core – those all-important muscles that give you a solid base of support. Kirsten demonstrates core exercises you can add to your workout and discusses the importance of a strong spiritual core. Now is the time for you to build a stronger foundation.

You made it to the final exercise of this holiday training program. Time to do some biceps curls and Triceps Extensions. Do the curls (each arm) first. Then do the triceps extensions (each arm). They are your 12 bonus reps.

The Romanian deadlift is quite a mouthful. Call it RDL for short. Stand with a barbell, dumbbells, sandbag, or other implement in front of you with arms extended (Picture 1). Slightly bend the knees, but don’t bend them once you start the next part of the movement.

To do the one-arm Row as your tenth exercise do 5 on each side (each arm). – I like to tweak this great strength move a bit so that you get more core involvement.

Keep both feet even on the ground (other versions have you put one knee on a bench), and reach onto a bench or other secure object. The goal is to get the back flat and parallel to the ground. Grab a dumbbell or other implement with the other hand and pull it to your side, getting your elbow as high as possible.

The good news about doing jumping jacks in this holiday training regimen is that this is a rest set before your last 3 big sets. Hopefully, you have been doing jumping jacks since you were a child and the pictures will tell you all you need to know about this classic fat burner.

Low-Impact Version– step instead of jump and keep arms even with the chest as they move.

For the kettlebell Swing I realize you may not have access to a kettlebell. If that is the case, you can do this same exercise with dumbbells (even a filled household plastic bottle with a handle – like a gallon milk bottle). However I highly recommend you use kettlebells. Invest in some for your personal home gym.

The shoulder press can be done with any implement. I have pictures of a thick band and a set of kettlebells. The way I teach this now is different from years ago. I am most concerned now with bone stacking.

For this part of your holiday training do 3 lunges with each leg. Take a long stride step and focus on lowering “through” the front heel. Your back leg is for balance and the front leg is for work. Lower the torso straight down between the two feet in the long stride position. Focus also on maintaining a long spine. You can stay stationary or walk the lunges around your workout area, alternating for 3 reps with each leg.

If you are still singing the song then you are at the, “5 golden rings” part of this exercise. Be sure to do 5 push-ups every time.

Pistols (Assisted) are basically a single-leg squat while holding on and lightly assisting with the upper body. The focus is extreme range of motion (notice how low Kirsten is getting…sit on your heel if possible). Return to a standing position by driving your heel through the ground, keep the spine long, and only pull with your arms as needed.

Pull-ups are an upper body compound pulling exercise where the body is suspended by extended arms, gripping a fixed bar, then pulled up until the elbows are bent and the head is higher than the hands, utilizing an overhand (pronated) grip. Focus on getting the elbows by your side and activating your shoulder blades rather than focusing your arms doing the work.

A Turkish Get-up is my favorite exercise of all time. Lay down flat and extend one arm overhead. If you are new to this exercise, just try it with no weight first, then you can add an appropriate dumbbell or kettlebell like in the pictures below.

Burpees are also called “squat thrusts”. Squat low in a “frog” position. Kick your feet out behind you so that you are in the top of a push-up position. Jump your feet back under you to the “frog” position. Now jump straight up with arms overhead.

Low-Impact Version– squat and put your hands on a step or other secure object, walk your feet out, and walk them back in close to your hands, then just stand up rather than jump.

HOLIDAY TRAINING You know it happens. Your workout routine – is OH SO ROUTINE. We have the perfect solution. That repetitive Christmas tune you’ve no doubt sung just a few times is the model for one incredible workout. Get ready for 12 different exercises that are performed just like the song. Spread the holiday cheer and get someone to join you in this holiday training. Be sure to read all 12 exercise pages. elliptical machine

PRAYER TRAINING - My workouts are a great time to clear my head and get real with God. Prayer Training is a dynamic approach for you to integrate prayer time with your physical exercise time. All ages and fitness levels can perform the exercises in Prayer Training. Tired of doing the same old workout? Dissatisfied with your unfocused prayers? Take your performance for each to a whole new level with Prayer Training.

BOOT CAMP TRAINING Get a group of guys, the family or coworkers together to wrestle and flip a big heavy tire, lift kettle bells and battle with some oversized ropes and you have the beginnings of one tough boot camp workout. Add a focus on the teachings of Christ and conversations on living a faith-grounded lifestyle and you’ll gain a whole new level of fellowship and training. This is boot camp --- fitness training you’ve got to experience!

POWERLIFT TRAINING Three basic exercises make up the powerlifts: the bench press, squat and deadlift. Even if you have no interest in powerlifting competitions, this is a brutally effective but simple program based on feedback from your body to add strength and muscle to your body. Get out your pen and training journal and then get with it!

No weights? No problem. BODYWEIGHT TRAINING is your exercise-anywhere, exercise-anytime solution. We have the ultimate program to add tons of fun and burn tons of calories. Make your bodyweight training absolutely heavenly with a “pair of dice”.