09/13/2026
Update: Sunday Church Challenge Crew
I am sick and unable to teach.
Please challenge yourselves and start the challenge! Here is the Total Body Athletic workout, text me with questions:
CHURCH CHALLENGE
60-Minute Total Body Athletic Workout
Goal: Have fun, work hard, and challenge yourself!
0:00–0:10 — WARM-UP
Do each exercise for 30 seconds:
Jog in place
High knees
Jumping jacks
Bodyweight squats
Reverse lunges
Arm circles
Butt kicks
Side shuffles
Mountain climbers
Rest
Repeat if needed.
0:10–0:25 — STRENGTH
3 rounds
10 Squats
10 Push-ups
10 Lunges — 5 each leg
10 Dumbbell Rows
10 Dumbbell Shoulder Press
20-second Plank
Rest when you need to.
0:25–0:40 — ATHLETIC CIRCUIT
40 Seconds Work / 20 Seconds Rest
Complete 3 rounds:
Jumping Jacks
Dumbbell Swings
High Knees
Squat Jumps
Mountain Climbers
Fast Feet
Your goal: Keep moving for the full 40 seconds.
0:40–0:52 — PARTNER CHALLENGES
Challenge 1 — “You Go, I Go”
2 minutes
Partner A does 10 squats.
Partner B does 10 squats.
Keep switching until time is up.
How many total reps can you get?
Challenge 2 — “Hold & Work”
2 minutes
Partner A holds a plank.
Partner B does:
10 squats
5 push-ups
10 jumping jacks
Switch!
Try to finish as many rounds as possible together.
Challenge 3 — “Partner Race”
3 minutes
Set up two cones.
Run to the cone
Touch it
Run back
Tag your partner
Partner goes
How many trips can your team get?
Challenge 4 — “Team 50”
3 minutes
As a team, complete:
50 Squats
50 Lunges
30 Push-ups
20 Burpees
Split the reps however you want.
One person works at a time.
0:52–0:57 — FINAL CHURCH CHALLENGE
5-Minute AMRAP
AMRAP = As Many Rounds As Possible
Complete:
5 Burpees
10 Squats
10 Mountain Climbers
10 Jumping Jacks
Finish a round → start again!
Remember your score. Can you beat it next time?
0:57–1:00 — COOL DOWN
Hold each for about 20–30 seconds:
Quad stretch
Hamstring stretch
Calf stretch
Shoulder stretch
Chest stretch
Deep breaths
FINISH
High-five your partner!
CHURCH CHALLENGE
Challenge yourself.
Encourage someone else.
Finish strong!
