Fav workout christian hits

Freedom is coming- Hillsong Young & Free

Glorify- Jordan Feliz (ft Lecrae & Hulvey)

River of life- Mac Powell

Joy Comes in the morning- Baylor Wilson

Walking Free- Micah Tyler

House of the Lord- Phil Wickham

For the good- Riley Clemmons

Stand in faith- Danny Gokey

Sunday Sermons- Anne Wilson

In the house- Crowder

From the day- I am They

Eyes on you- The Belonging Co & Sarah Reeves

10,000 Armies- Influence music & Jonathan Traylor

Good things- Futures

Into the Wild- Josh Baldwin

Say I won't - Mercyme

Stand- Newsboys (ft. TobyMac)

Desert Road- Casting Crowns

Come What May- We are Messengers

Relate- for King & Country

My God is still the same- Sanctus Reel

What if- Matthew West

My Jesus- Anne Wilson

River of Life- Mac Powell

I Am Yours- Needtobreathe

For the Good- Riley Clemmons

My Lighthouse- Rend Collective

Build your Kingdom here- Rend Collective

You Will never run- Rend Collective

More than Conquerors- Rend Collective

Joy of the Lord- Rend Collective

I will be Undignified- Rend Collective

Greater- Mercyme

On our Way- Mercyme

As for me- Rend Collective

Battle Belongs- Phil Wickham

Bleed the same- Mandisa

Not today- Hillsong United

What I see- Elevation Worship

Echo- Elevation Worship (ft Tauren Wells)

When we pray- Tauren Wells

Until Grace- Tauren Wells & Rascal Flatts

Undefeated- Tauren Wells (ft. KB)

All about you- Tauren Wells (ft. Hollyn)

Run Devil Run- Crowder

Dead man walking- Jeremy Camp

This is living now- Hillsong Young and Free (ft Lecrae)

Your love awakens me- Phil Wickham

Go Hard- Lecrae (ft Tedashii)

Happiness- Needtobreath

All I need is you- Lecrae

The Comeback- Danny Gokey

Old Church Choir- Zach Williams

Soul on Fire- Third Day (ft All Sons & Daughters)

Not Backing Down- Blanca (ft Tedashii)

Awake and Alive- Skillet

I Just need you- Tobymac

Happy Dance- Mercyme

Strong enough- Matthew West

Got Taught me- Zauntee

Die for you- Zauntee

Gods not dead- Newsboys

Shine on us- Josh Wilson

The Comeback- Danny Gokey

Everything comes alive- We are Messengers

Lifer- Mercyme

I’m Turnt- Lecrae

Look up child- Lauren Daigle

O’Lord- Lauren Daigle

Hard Love- Needtobreathe (ft Lauren Dangle)

Come back home- Petey Martin & Lauren Daigle

Coming in hot- Andy Mineo ft Lecrae

Alive and Running- Kristian Stanfill

Soul on fire- Third day

Shake- Mercyme

Quartine workouts 2- At home cardio + yoga + legs

CARDIO

Jump rope- 4 sets of 40

Skate jumps- 4 sets of 20 total

Lunge jumps- 4 sets of 20 total

Heel kicks- 4 sets of 40

Mountain climber- 4 sets of 40

Squat jumps- 4 sets of 15

Snap jump- 4 sets of 20

Burpees- 4 sets of 12

Jumping jacks- 4 sets of 40

High knees- 4 sets of 40

YOGA

Below are just a few yoga flows/stretches I love! Yoga is such a great stress/anxiety reliever. Really deepening your breath refuels the body of happiness and energy! It is also a great switch up to your cardio/lifting routine (more gently on your body/ doesn’t get the heart rate too high). Yoga can be a great strength workout too, it just depends on how hard the flow is. I also love it because it helps me get into tight areas that need stretching and certain poses help open up, which is so good for the body.

ABS

3 sets of 16

3 sets of 20 total, 10 each side

3 sets of 20 total, 10 each side

3 sets of 20 total, 10 each side

3 sets of 20 total

3 sets of 10 each side

3 sets of 20 total

LEGS

Circuit 1- 4 exercises, try and do 2 rounds or more in 7 minutes (this workout is off the SWEAT app)

Sumo leg press- 12 reps

Stop squat (hold at bottom of squat for 3 seconds)- 15 reps

Lateral lunge- 16 reps total, 8 per side

Plank jack- 20 reps

CIRCUIT 2— 4 exercises, Try and do two rounds (or more) in 7 minutes

Calf raise- 12 reps

In & out jump squat- 16 reps

Front squat- 12 reps

Kettlebell swing- 20 reps

Start back at circuit 1, repeat circuit 1 & 2 once more

Let me know any questions you have!

xoxo,

MRS T

Quartine workouts 1 - Full Body + Abs + Legs + Arms

As many of you know I love working out and it is a big hobby and stress reliever of mine! To set it straight, I am not a personal trainer or fitness coach or anything like that. I have learned many workouts throughout my soccer playing days and have found good workouts through different fitness classes I’ve done. The past year I have used and loved the SWEAT app. It gives easy and hard type workouts depending on your level of fitness. I like to use it because I just pull up the app to my workout plan and the workout is set and ready for me to start…all I have to do is follow it! I like to share workouts with you because it is such a passion of mine and has helped me become healthier mentally/ physically. So if even just ONE of you does a workout of mine or a couple exercises off my site, then that makes it worth video taping these vids for you:) You can email my blog email or DM me with any questions or any other workout type videos you’d like to see.

I hope you all are staying healthy, and most importantly sane during this crazy time. My anxiety levels have definitely spiked. Being in a house with the same people (especially when everyone wants mOm) and doing the same things daily has taken a toll on me. I know this pandemic has been incredibly hard for so many and most are struggling in some capacity. Working out is my “me time”…even though my two boys, especially Asher wants mom 24/7 lately and shows up most days half way through my workout. My husband does a great job of trying to keep them contained from me for an hour or so a day, which has helped my mood:) I recommend trying to get some “me time” (whatever that may be) throughout the days…even if it’s just to breath alone for a few minutes. When I feel my stress or anxiety getting high I let Adam know and I try and leave the room to get a breather...it helps! During these weeks we have to try and keep our bodies moving throughout the day, drink lots of water, and eat healthy. I don’t know about you but night snacking has been my weakness! Once the kids are down my emotional/stress/boredom eating comes out. I just want to relax, eat my candy stash, and watch a good show till I pass out. In the next few weeks when I want a night snack I’m really going to work on grabbing an apple, an energy ball, or something healthier before bed. Try and work on it with me if you struggle with this too:)

FULL BODY

CIRCUIT 1— 4 exercises, Try and do two rounds (or more) in 7 minutes (this workout is off the SWEAT app)

Upright Rows + side front raise - 12 & 12

Walking Lunge & Twist- 20 reps

Commando + Jump rope - 12 & 40 reps

CIRCUIT 2— 4 exercises, Try and do two rounds (or more) in 7 minutes

Fast version — Burpee + Lay down push-ups + Russian Twists + Glute Kickback

Burpee (12) + Lay down push-ups (12) + Russian Twists (20) + Glute Kickback (6 each leg)

After you finish circuit 2…REPEAT CIRCUIT 1 & 2 one more time!!!

ABS

4 sets of 20 total

4 sets, 10 each side

4 sets of 15

4 sets of total 20

4 sets of 20 total

4 sets of 15

4 sets of 20

LEGS

CIRCUIT 1— 4 exercises, Try and do two rounds (or more) in 7 minutes (Workout off the SWEAT app)

Fast version of the 4 exercises below

weighted lunges- 10 each leg

squat jumps- 15 reps

med ball squat to press- 15 reps

mountain climbers- 40 reps

CIRCUIT 2— 4 exercises, Try and do two rounds (or more) in 7 minutes

After you finish circuit 2…REPEAT CIRCUIT 1 & 2 one more time!!!

band squats- 20 reps

lunge & knee up- 12 each leg

band kick back- 10 each leg

star jumps- 40 reps

LEGS 2

Calf Raise- 3 sets of 20, 3 sets of 20 tiny pulses

Single leg RDL- 3 sets of 10 each leg

Side lunge with leg up- 3 set of 12 each leg

Dumbbell step up- 3 sets of 14 each leg

Single leg hip thrust- 3 sets of 10 each leg

Plank glute kickback 3 sets of 14 each leg

Weighted glue bridge- 3 sets of 10, 3 sets of 10 on tip toe, 3 sets of 10 pulses on tip toes, 3 sets of 10 abductors (open close) on tip toes

ARMS

Shoulder taps- 3 or 4 sets of 20 total

Chest fly- 3 or 4 sets of 14

Upright row- 3 or 4 sets of 14

Reverse fly- 3 or 4 sets of 12

Arm Circles- 20 forward circles, 20 backwards circles, 20 up pulses, 20 down pulses, 20 forward pulses, 20 backwards pulses, 12 outward arm pushes (Keep them tiny and quick movements. Don’t drop your arms down until the end!) Repeat at least twice, maybe even 3 times!!!!

Dolphin push up- 3 or 4 sets of 12

Hope you can take a break from work or get away from the kids for a bit and get your body moving (even though chasing kids is a workout itself;)! Hang in there everyone, I’m praying for you all.

xoxo,

MRS T

Workouts

Working out is a necessity to me! I don’t work out six times a week to have a “perfect” body or look like a supermodel. I obviously want to look good, but most importantly feel good about myself and have a positive mental state. Working out give’s me that stress and anxiety release daily! It is so important for your body to have healthy bones and muscles, but also for your brain and your mental health. After a workout I feel like I have more energy and can take on the day! We all have different bodies and that is what God wanted...he created us all different shapes & sizes for a reason and we are all beautiful. I believe he created us to try and take as best care of our physical bodies he’s provided us with!

— Below is a picture of me this past summer (2019) when I was in the best shape I’ve ever been in… after having two kids. Side note- not posting it to brag (also- I never wear just shorts and a sports bra lol)…but I wanted to let you all know what seemed to help me. Plus I felt super good and confident in my own body, which I hadn’t for awhile. I cut out most candy, eating too much right before bed, and by using the Sweat app.

I’ve played soccer since I was 4 years old among other sports so I have always loved being active. I’ve learned a lot of workouts through my college soccer playing days and recently through the Kayla Itsines “Sweat” app. I learned about the app a little over a year ago and have loved it ever since. I believe it is a little over $115 per year for the app. I use it almost daily and it makes it super simple to get a workout in every day without having to think or put a plan together. She offers many great workouts at different levels and many you can do at home with little or no weight. At home workouts are my favorite for when you only have a half hour or hour while the kiddos nap! Along with lifting, I enjoy running 4 miles a couple times a week, and I also try and do yoga at Corepower two to three times a month (I buy their 10 pack classes just to have the option to go there)! Yoga benefits me by helping me breath deeper (stress reliever), stretching, and body opening. I also think switching up your workout is important. If you just do the same thing every week you’re not going to be using all the different small muscles you have and your body will just get used to it and won’t gain as much. It is good if you are sore…and/or if you shake a little during your workout;) If you like classes or need to be around people or have a teacher/trainer to coach you…then I say go for it! Whatever helps you move your body! Most days I go to our local Lifetime Fitness for the fact of them having a daycare to put the boys in while I have my “hour” or so of me time:)

Below are just a few of my favorite workouts. I will try and do another post with a few more workouts in the next month or so if you guys enjoy this…so feedback would be great:) If I am doing a full body day I usually pick three of these upper, lower, and ab workouts and do 3 sets of 12. A lot of these workouts can be done at home, and with or without weights!

xoxo,

MRS T

Fitness with MRS T

I want to start off this post by saying that I am in know way any expert on fitness. These workouts and tips I will be sharing are my own personal thoughts and opinions of what I like. I am definately not the fittest or most ripped woman, but I do love to work out and always have. I am not perfect, and I indulge just like everyone else..I eat candy, chocolate, and chips & salsa, etc! We all have cravings...everything is moderation right?! Fitness has always been and still is a big passion of mine and a big stress reliever for me. I love getting time for just myself to let off some steam and I love the way I feel after a good workout. Adam thinks I'm crazy because I hate missing a day of working out. I obviously take a day off a week but otherwise it's like an addiction for me to go everyday. It just helps me feel so good and more energized!

Growing up I've always loved working out. I think it was kind of installed in me. My parents work out at 5:30am pretty much every day of the week and are in great shape. Me and my brothers take after them because we all are super into fitness. I did dance, soccer, and basketball growing up. I've played soccer since I was 5 years old all the way up through college, so cardio has always been a passion of mine. I was never the fastest player in soccer but I could last a full 90 minute game jogging around. So I'm going to start with some of my fav cardio workouts! I also think it's super important to switch up your workouts and do a variety of things. Not only does it get boring doing the same exercises, but you are also just using the same muscles everytime. 

*Cardio, lifting, and yoga are the main workouts I like to do...and a C9 or hot sculpt class every once in awhile. I vary my lifting and cardio workouts week to week, but below is an example of a typical week of working out for me...

Monday- Treadmill sprint workout for 20 minutes. Lift lower body 30 minutes

Tuesday- Stair stepper 10 minutes, elliptical 20 minutes, lift upper body 30 minutes

Wednesday- Run 4 miles 

Thursday- Sprint workout 10 minutes, yoga class 45min-1 hour

Friday- 10 min elliptical, 10 min sprints, lift both upper/ lower body 40 minutes

Saturday- Run 4 miles

Sunday- Off day

Cardio

Elliptical: There are so many different workouts you can do on this machine. You can do circuits to build up your heart rate or just go at a steady pace for longer to increase your endurance. You can look up many types of workouts for the elliptical, I usually look on Pinterest for mine! I do more treadmill workouts but I try and switch it up and elliptical once a week to give my legs a break from the pounding. 

Treadmill: I like to run 4 miles at least twice a week. I would prefer to run outside in the fresh air but obviously here in MN winters (when it's -10 outside) its not going to happen. Two of my favorite treadmill sprint workouts are below... (Side note- I always have the treadmill at an incline of 1.5...that way your using more muscles and burning more calories and it's better for you shins.)

*10-20 minutes: Walk for one minute at fast pace (about 4.0). Increase speed to 10-10.5 and sprint for 30 seconds and then walk again. for 45 seconds-1 minute, repeat. 

*20-30 minutes: walk for 45 seconds, fast jog for one minute at 7-7.3, walk 45 seconds, faster jog at 8-8.3, walk 45 seconds, sprint at 9.3 for 30 seconds, walk. Repeat 4-5 times through .

* Check Pinterest or google for more great treadmill workouts...they have a lot of good walking at an incline ones that work the booty (especially if your not a fan of running).

Stair stepper: I usually warm up on the stair stepper a couple times a week. I might do this for 10 minutes and then do 10 minutes on the treadmill doing a sprint workout. Then after doing those I'd go lift for half hour, either upper or lower body, then call it a day (done with your workout within an hour!).  

*I've never been a huge fan of machine workouts. I think body weight, dumbbell, and bar workouts are more effective and are better for injury prevention.

Below are a few workouts that I try and incorporate in my lifting routine. I switch it up weekly but these are just a few of my fav lifts. I attached videos/ pictures to show examples of how to do each one. I usually do each workout 3 sets and 10-12 times! So for instance if it's arm day I would pick maybe 4 arm workouts that I'm going to do. Then I would start with two and do 3 sets each with maybe planks in between each set and then I would do my final two arm workouts (so not all 4 at the same time..thats just how I like to do it). 

ARMS

 

-Side arm raises ( You can either do a set of front raises and then switch to side raises or do alternating like this video.)

-Front raises

Bicep curls ( So many variations of curls...barbell curl, hammer curls, lateral curl, etc.) 

Elevated bicep curls

Dumbbell upright rows

Dumbbell overhead press 

Skull Crushers

Tricep extension

Tricep Dips

Tricep kick backs

TRX Tricep extensions ( These make my triceps sore everytime I do them!)

 

 

Bent over reverse flys

 

LEGS

Wide squats  ( You can use weight and do regular wide squats or I like to go on my toes and do pulses.)

Wall squats

Hip raises 

Squats

Walking lunges

Reverse lunges ( You can do walking lunges, elevated lunges..there are so many variations, so switch it up!) 

Side lunges (Got these from Carrie Underwood--because who doesn't love her legs?:)

Leg kick backs ( I usually put a 5lb weight under my knee to add more weight.)

Jump Squats ( Go faster for more of a cardio circuit or get your butt lower on the way down to work the gluten more.)

Single Leg RDL

Stability hamstring pull ins

Dumbell RDL ( I usually do 35lbs per leg.. but start at a weight you can manage and work your way up.)

Lunge touch back (You can do it without the support from the weights.) 

ABS

 

Plank Variations

Russian Twists 

Ball plank roll outs

Like I said before these are just some of my favorite workouts. There are so many out there and I love to switch it up a lot and learn other lifts. Just be sure to watch videos or read about the correct form so you don't hurt yourself and are using the muscles that are supposed to be working! I hope you all can get something out of this post and learn some new upper and lower body workouts. In the next few weeks I'm going to do a post about my nutrition and some workout clothes that I like! 

xoxo,

MRS T