15-minute workouts

Total Loss

"For you formed my inward parts. My frame was not hidden from you." --Psalm 139:13, 15

Read: Psalm 139

As a little boy, I spent many a summer day sweeping floors and washing cars at my dad's body shop. I felt right at home amidst the bondo dust and paint fumes -- even though I could often be found asleep in dad's office. But while I didn't pursue the family business, little did I know that the body shop was a great place to learn about grace.

Each day, customers would come in to either pick up their cars or schedule a drop off, but then there were those who came in just for an estimate. They'd wrecked their car or truck, and all they wanted to know was what it would it take to make it good as new. And whether the damage was their own fault or caused by someone else, sometimes dad would have to tell them it was totaled; their car wasn't worth anything. A total loss meant the insurance company wouldn't touch it, and they'd have to pay for it all by themselves.

We've all wrecked our lives in one way or another, be it with work, a relationship or our health. Thankfully, a total loss is no match for the cross. What the world gives no value, He gives grace.

--Jimmy Peña

WORKOUT OF THE WEEK: Abs

With Thanksgiving a few days away, we thought we'd encourage a good midsection training session to begin the week off right! Got 15 minutes? Try this at-home abdominal blitz before you hit the road. Do each exercise to failure before moving on to the next without resting in between. Take a one minute rest only after all the exercises have been performed.

Reverse Crunch Standard Crunch Double Crunch Plank --Rest and repeat as many times in 15 minutes

BONUS! - Click here for exercise descriptions and demonstration videos

>> We start the workout with the reverse crunch which targets the lower abs, since for many of us, the lower abs are our weakest part of the midsection. However, because we're working with just bodyweight, feel free to mix the order up as you see fit. And if you try this workout along with other bodyparts, make sure to do this after your other bodypart moves. Reason being, you want your abs/core fresh to stabilize your body throughout a typical workout. Then you can move on to work your abs and train to fatigue.

>> PRAYFIT TO YOUR INBOX: Click here to start receiving the PrayFit Daily in your inbox each morning!

THE MECCA

November 8, 2010Read: Genesis 11

"Then they said, 'Come, let us build ourselves a city, with a tower that reaches to the heavens, so that we may make a name for ourselves and not be scattered over the face of the whole earth.'" --Genesis 11:4

Earlier this year, I spent a day directing a photo shoot at Gold's gym in Venice, Calif., arguably the world's hub for bodybuilding and fitness. No longer in the the magazine business, the spectacle was eye-opening. Above the over-sized mirrors are the words "THE MECCA," the massive letters easily 10-feet tall apiece. And if you look around the room, the word is as appropriate as it is misleading, because many  in the mirror really do believe they've arrived.

At PrayFit, our mission toward greater health and fitness is all about obedience, not perfection. Our mantra is that it doesn't matter how big we get in life, but that embracing our smallness is what matters most. Remember we serve a great, big God, which makes us no match and a perfect match all at the same time. For that reason, it's only after He's arrived, that we'll ever be able to claim the same.

--J.P.

WORKOUT OF THE WEEK: IT'S LUNGE TIME

So you've got 15 minutes either before work, at lunch or right after work and you wanna train your lower body with no equipment. No sweat. Well, kinda. Hit these exercises with very little rest between them, and get right back to your day. Do each move to absolute failure -- the point at which you can no longer complete reps with good (or decent) form -- then move to the next one. If you have time, go through all of them again. And while all three moves are bodyweight driven, weight can be added to each to increase intensity. Not sure how? E-mail us at info@prayfit.com or ask other readers on the PrayFit forums.

Sissy Squat Rise onto your toes, grasping a support for balance. Bend your knees and let them extend out in front of you, leaning back as you descend keeping your body straight from knees to shoulders. At the bottom, simultaneously push through your toes and drive your hips forward and up.

Wall Squat Lean against the wall with your back flush against it, your legs bent at 90-degrees and your eyes focused forward. Hold that position as long as possible.

Alternating Lunge Step forward with one foot. Bend both knees to lower yourself, making sure your front knee doesn’t pass your toes. Stop just short of your rear knee touching the floor and reverse directions, driving through the heel of your forward foot to return to the start.

>> IN THE NEWS: Congratulations to PrayFit endorser Robert Guerrero for his 10-round unanimous decision over Vincente Escobedo on Saturday.

>> STUFF A STOCKING: "PrayFit: Your Guide to A Healthy Body and A Stronger Faith in 28 Days," is the perfect gift for anyone looking for a renewal of faith and fitness. The book includes 56 days of daily devotionals, complete exercise programs for beginners and intermediates, as well as full meal plans to speed results. Order a gift today or pick one up for yourself by heading to Barnes & Noble or Amazon today!