"...and by His stripes we are healed." --Isaiah 53:5
Read: Isaiah 53
Driving along the canyon in Los Angeles this week, I came across a tall, old tree in the front yard of a beautiful home. Next to the tree stood an equally tall flag pole. Now, most days I probably wouldn't have noticed, but as I went by I realized the flag was tangled around some branches, evidence of some recent high winds. Now, you may be just like me, but something stirs inside when I see the stars and stripes helpless like that. I don't know, but our symbol of freedom shouldn't be stuck to a tree. It was wrapped so tight in fact, I literally said to myself, "Oh, someone has to climb up there."
With amazing pity for my crimes and yours, our Freedom willingly crawled up that old rugged cross. We were helpless, so someone had to climb up there. And Jesus, with His scars and stripes, embraced it.
One way to constantly challenge yourself, and therefore effect change in your body, is to outdo your previous performance. And to do that doesn't require a gym -- just the willingness to push. It should be noted that training at higher intensity is relative -- your max effort is entirely unique to your body -- but this workout allows novices as well as experienced trainers to draw equal benefit, training your upper body, abs and legs in 10 minutes flat.
--Set a timer for 10 minutes. Perform these exercises consecutively with no rest in between moves. Do as many rounds as possible of these exercises in the prescribed order in the set 10 minute period. The total number of rounds you complete is your "score" for the day. Partial rounds may count as thirds -- i.e. if you only get through five rounds and then only complete the five push-ups on the sixth round, you've done 5 1/3 rounds.
Advanced Training: If you can complete 10 rounds in 10 minutes, increase the workout length by one minute. Add a minute to the workout each time your number of completed rounds equals the number of minutes trained for sustained progression.