1.    Arm Front Crossing Swings - 24
2.    Small Circle Arm Rotations - 12 forwards & 12 backwards - 12 x 2
3.    Slow Stretching Side Bends for Waist - alternating left and right side - 30
4.    Full Circle Arm Swings - 12 forwards & 12 backwards - 12 x 2
5.    Marking Time - marching on the spot, lifting Knees high & swinging Arms - 30
6.    Shoulder Rolls - keeping Elbows bent close to 90°, 12 forwards & 12 backwards - 12 x 2
7.    Back Arching - on Stomach - raise Legs & upper Torso simultaneosly w/ a slight pause at top - 24
8.    Simulated Arm Side Raise's - 12

1.    Front Arm Overhead Press - 2 rubber bands - one Arm down, the other pressing up - 24 x 2
2.    Concentration Curls - 2 rubber bands - w/ one handle under your Toes, curl with Arm - 24 x 2
3.    Front Chest Expanders (for Back) - 3 elastics - Knuckles facing OUT - 24
4.    Lat Pulldowns - 3 elastics - Knuckles facing OUT - front & back - 18 x 2
5.    Upright Trap Row - 2 elastics - w/ one handle under your Toes, lift Wrist to Chin, Elbow high - 24 x 2
6.    Alternate Back Arching - on Stomach - lift left Arm with right Leg, & visa versa - 18 x 2
7.    Concentration Curls - 2 rubber bands - w/ one handle under your Toes, curl with Arm - 24 x 2
8.    Stomach Crunches - slight pause at the top - on your Back, Bum against bed & Feet on bed - 48
9.    Front Chest Expanders (for Back) - 3 elastics - Knuckles facing IN - 24
10.  Lat Pulldowns - 3 elastics - Knuckles facing IN - front & back - 18 x 2
11.  Side Arm Raiser's - 1 elastic - front & back - do the 2nd set after exercise # 12 - 24 & 21
12.  Stomach Leg Raisers - lying on Back raise Legs 90° to the floor w/ Hips also coming off floor - 24

According to 1 Tim 4:8 exercise profiteth by keeping me healthy and in good physical shape, as well as mentally and spiritually sharp.  Therefore I keep to a routine of doing at least ½ an hours exercise, six days a week.
(Your body needs to metabolize 18 000 calories to add 1 pound of muscle.  If you add 5 pounds of muscle through gym exercises, your body would have needed to metabolize 90 000 calories to accomplish this.  Imagine what this will do to your fat reserves if you go on a low fat, sensible and healthy diet.  That's right - it'll gobble up your fat).

For exercise to be aerobic it must be performed at your training heart rate for 30 to 60 minutes, 3 to 6 days a week.
The first 30 minutes of aerobic exercise burns carbohydrates, and thereafter you start to burn off the bodies fat stores.
Training heart rate calculation.
     220
-          minus your age
=         equals your resting heart rate
-          minus your resting heart rate (see below)
=         equals maximum heart reserve
x    .7  multiply by .7
=         equals 70% of your maximum heart reserve
+         plus your resting heart rate (see 3rd line)
=         equals your training heart rate in one minute
÷    6   divide by 6
=         equals your training heart rate in 10 seconds.

Your resting heart rate is taken first thing in the morning before you get out of bed or even stretch.  Count the number of beats you get in 60 seconds (or in 30 seconds and multiply by 2).

A Christian with disciplined eating habits and a regular exercise program usually also has a disciplined walk with the Lord.
We are the last army of the Lord in these end times, and in order to stand tall for the Master we must be in good physical condition.

Choose an exercise activity that you really enjoy, or else you probably won't be motivated to continue with it for the rest of your life.  Experiment with different exercise programs and/or sports activities till you find your ideal one.
The benefits of feeling like a million dollars after a workout and a shower, are motivation enough to keep up a regular exercise pro-gram.  It's not God's plan that we live a long life feeling bad - but a long, healthy, happy life that you enjoy - and without exercise this is not possible.

Exercise also greatly helps in the relief of stress.

It only takes about 2 weeks of proper eating and exercise for you to look and feel better.  It's worth the effort, don't you agree?
Remember it took years for you to get into the condition you are in today.  So give your body a chance - you can't expect to be Mr. Universe in 3 months.

Many Christians have so mistreated their bodies that they think it's normal to feel tired all the time.  They have forgotten what it's like to feel vibrant and energetic.
A large percentage of the body of Christ is weak and sick.
Instead of living on the mountain top of good health, they're just surviving in the valley of weakness and sickness.
God made our marvelous bodies to work and function perfectly.  In His word He has given us a plan for total fitness and wellness.
After salvation health is your greatest wealth, for without it we cannot fulfill the great commission of Jesus Christ.

Our bodies are wonderfully made and respond immediately to good eating, exercise and rest.
Your body does not yet know how much you love to exercise, but as you keep confessing it, it will get the message.
Mark 11:23 (KJV) "For verily I say unto you, that whosoever shall say unto this mountain, be thou removed, and be thou cast into the sea; and shall not doubt in his heart, but shall believe that those things which he saith shall come to pass; he shall have whatsoever he saith."
One Christian said, "Whenever I feel like exercising, I lie down until the feeling passes."
Others love to quote, "Bodily exercise is only of little profit."
1 Tim 4:8 (NIV) "For physical training IS OF SOME VALUE (profit - NAS), but godliness has value for all things, holding promise for both the present life and the life to come."
Well firstly, it did not say it is of no profit.  Paul is saying we must not spend more time on our bodies than we do with the Lord.
Secondly, Paul walked 10 to 30 kilometers a day on his missionary trips, and did not need an additional exercise program.

Exercise is essential for us to feel better and live longer.  Good health - excellent health - is totally impossible without exercise.

Practice deep breathing during exercise - it is important for your health.
Lev 17:11 (NAS) "For the life of the flesh is in the blood."
Our bodies receive oxygen from the blood and without and adequate supply of oxygen every tissue in your body would die.
So learn to take in deep breaths.
There is a vast difference between living and existing.  We Christians want to enjoy life more abundantly, and to do that we must exercise.
You must excise your heart muscle, for it is the most important muscle in the body.
If you have not exercised for years, start slowly and gently, and keep building up to your desired goal.
Start off with a minimum basic exercise program 3 days a week, with a 30 minute endurance, in which you reach your TRAINING HEART RATE.