Complimentary 7-Day Beginner Workout Plan and Faith-Based Encouragement
Being a mom is a shared journey, a great gift, and a blessing. In today’s world, it’s a full-time job in itself. I understand the challenges we face, from chasing children to working outside the home while also caring for both our home and family and sometimes forgetting about ourselves.
And for most of us, the school has let out, and summer is just around the corner. Many of us look forward to vacations and spending time in the sun. However, our enjoyment can easily diminish if we don’t feel good. After all, there’s a saying: “Look good, feel better.” Your health matters; let’s ditch the guilt of chasing perfection, step away from the scale, and remind ourselves of God’s goodness.
Our bodies are not our own, and being a mother, you know that very well. However, the Word of God reminds us that “were bought at a price. Therefore honor God with your bodies.” (1 Corinthians 6:20). With that in mind, here is a free 7-day beginner workout plan, a valuable resource designed to motivate you and help you look and feel your best before, during, and after the summer.
Here are a few simple but effective tips from a faith-centered approach to weight loss that fits easily into a busy schedule. Remember, the most challenging part is to start, but you have the power to do it. Just start!
Why Your Health Matters
You Matter, Your Health Matters
You are valuable, and this has been proven! In His immense love for you, Jesus stepped out of eternity and willingly endured the suffering of the cross—beaten and bruised—so that you could be whole and complete. You matter, and the Father demonstrated this at the cross through the life, death, burial, and resurrection of Jesus Christ, our Lord and Savior.
Again, exercising and caring about our health is not just about a number on the scale. When you exercise and make a conscious effort to eat healthy, you feel strong and energized. You genuinely feel better. Additionally, you feel better, and in feeling better, you’re better equipped to walk in your purpose and calling.
“For bodily exercise profits a little, but godliness is profitable for all things…”(1 Tim 4:8)
“Fear the LORD and depart from evil. It will be health to your flesh and strength to your bones.” (Proverbs 3:7-8)
🗓️ Free 7-Day Beginner Workout Plan
(Just 30 Minutes a Day – No Gym Needed!)
This plan includes:
- 🏃♀️ 30 minutes of daily cardio (your choice: walk, dance, bike, jog, etc.)
- 💪 Upper body strength training (for toning arms, shoulders, and core)
- 🙏 Daily scripture and reflection
Day 1: Start Strong
- Cardio: 30-minute walk or home dance workout
- Strength:
- Wall push-ups – 3 sets of 10
- Overhead dumbbell press – 3 sets of 8 (or use water bottles)
- Bicep curls – 3 sets of 10
- Scripture: “I can do all things through Christ who strengthens me.” — Philippians 4:13
Day 2: Commit & Conquer
- Cardio: Power walk or bike ride
- Strength:
- Bent-over rows – 3 sets of 8
- Tricep dips on chair – 3 sets of 10
- Shoulder shrugs – 3 sets of 10
- Scripture: “Yet in all these things we are more than conquerors through Him who loved us.” — Romans 8:37
Day 3: Active Rest + Stretch
- Cardio: Leisure walk or stretching/yoga
- Strength: Core focus
- Modified plank hold – 3 sets of 20 seconds
- Seated twists – 3 sets of 15
- Scripture: “Be still, and know that I am God.” — Psalm 46:10
Day 4: Reset & Refuel
- Cardio: Dance workout or treadmill walk
- Strength:
- Wall push-ups – 3 sets of 12
- Bicep curls – 3 sets of 10
- Front raises – 3 sets of 8
- Scripture: “So whether you eat or drink, or whatever you do, do it all for the glory of God.” — 1 Corinthians 10:31
Day 5: Push Forward
- Cardio: 30-minute jog or incline walk
- Strength:
- Overhead press – 3 sets of 10
- Shoulder taps – 3 sets of 10 (from plank or wall)
- Arm circles – 2 sets of 30 seconds
- Scripture: “Looking unto Jesus, the author and finisher of our faith.” — Hebrews 12:2
Day 6: Reflect & Restore
- Cardio: Gentle stretch or low-impact aerobics
- Strength: Core + posture
- Bird dog – 3 sets of 8 (each side)
- Glute bridge – 3 sets of 10
- Scripture: “He gives power to the weak, And to those who have no might He increases strength.” — Isaiah 40:29
Day 7: You Did It!
- Cardio: Family walk or celebration dance
- Strength: Repeat your favorite upper body circuit
- Scripture: “For you were bought at a price; therefore glorify God in your body and in you spirit which are God’s.” — 1 Corinthians 6:20
Tips for Sticking With It (Even on the Hard Days)
- 🕊️ Start with prayer – Invite God into your daily journey every morning.
- 🎧 Make it fun – Listen to your favorite worship music or a podcast while you move your body.
- ✨ Track progress; remember it’s not about perfection – Every set, every walk, every healthy choice is progress toward the goal.
- 💗 Give yourself grace – Some days are hard. The key is to keep moving forward. Just don’t give up.
Faith Over Frustration
You’re not doing this for the mirror; you’re doing it because God has given you a body to live, serve, and love in. You are worthy of feeling well, strong, and energized.
“She is clothed with strength and dignity; she can laugh at the days to come.” — Proverbs 31:25
This workout plan is intended for your use and informational purposes only. Exercise carries inherent risks, so it is essential to consult a physician before starting any fitness routine or plan, especially if you are pregnant or have any pre-existing health conditions. You use this plan at your own risk.
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