Saturday 9/12/2026
Point-By-Point Fitness
10am-12pm Window
“When your strength feels small, remember that God’s power is made perfect in weakness—keep showing up, keep trusting, and let Him carry you farther than you thought you could go.”
🏃 Warm-Up (5–7 Minutes)
- Track Lap: 1 lap (1/7 mile) light jog or brisk walk.
- Dynamic Mobility: 30 seconds each: arm circles, shoulder rolls, high knees, butt kicks, hip circles, and bodyweight squats.
🏋️ The Main Circuit (2-3 Rounds)
Station 1: Close Grip Flat Bench Press
- Focus: Chest, triceps, and anterior shoulders; pressing strength and upper-body power.
Station 2: Reverse Grip Preacher Curl
- Focus: Forearms, brachialis, and biceps; grip strength and controlled arm development.
Station 3: Lateral Barbell Raise
- Focus: Side deltoids, shoulder stability, and posture; controlled shoulder isolation and upper-body balance.
Station 4: T-Bar Landmines
- Focus: Back, shoulders, core, and rotational strength; explosive power and full-body coordination.
Station 5: Seated Twists
- Focus: Obliques, abdominals, and core control; rotational endurance and trunk stability.
Station 6: E-Z Curl Bar Pull-Overs
- Focus: Lats, chest, triceps, and rib-cage mobility; upper-body control and shoulder range of motion.
Station 7: Dumbbell Flys
- Focus: Chest, anterior shoulders, and controlled range of motion; chest expansion and upper-body stability.
Station 8: HEX-Bar Deadlift
- Focus: Glutes, hamstrings, quads, back, and grip; total-body strength, hip drive, and safe lifting mechanics.
Station 9: Walk/Run Prayer Trail
- Focus: Cardiovascular endurance, leg stamina, pacing, breathing control, and mental/spiritual reflection.
🧘 Cool-Down (3–5 Minutes)
- Walk: 1 slow lap around the track to bring heart rates back down.
- Stretches: Focus on hamstrings, chest doorways/rack stretch, and hip flexors.
Saturday 9/5/2026
Point-By-Point Fitness
10am-12pm Window
“Strength grows when faith leads the way—keep moving, keep trusting, and let God renew you one step at a time.”
🏃 Warm-Up (5–7 Minutes)
- Track Lap: 1 lap (1/7 mile) light jog or brisk walk.
- Dynamic Mobility: 30 seconds each: arm circles, shoulder rolls, high knees, butt kicks, hip circles, and bodyweight squats.
🏋️ The Main Circuit (2-3 Rounds)
Station 1: Flat Bench Press
- Focus: Chest, triceps, and anterior shoulders; pressing strength and upper-body power.
Station 2: Upright Row – EZ Bar
- Focus: Shoulders, upper traps, and posture; controlled pulling mechanics and shoulder stability.
Station 3: Hang, Clean and Press
- Focus: Full-body power, coordination, shoulders, core, glutes, and legs; explosive hip drive and overhead strength.
Station 4: T-Bar Row
- Focus: Mid-back, lats, rear shoulders, and biceps; pulling strength and posture support.
Station 5: Aero-Pilates Single Leg Jumps
- Focus: Single-leg power, balance, core control, quads, glutes, and calves; low-impact explosive conditioning.
Station 6: Bench Step-ups
- Focus: Lower-body strength, glutes, quads, hamstrings, balance, and functional stepping power.
Station 7: Dumbbell Reverse Flys
- Focus: Rear delts, upper back, scapular control, and posture; shoulder stability and balanced pulling strength.
Station 8: HEX-Bar Calf-Raises
- Focus: Calves, ankle strength, balance, and lower-leg endurance; controlled rise and full range of motion.
Station 9: Walk/Run Prayer Trail
- Focus: Cardiovascular endurance, leg stamina, pacing, breathing control, and mental/spiritual reflection.
🧘 Cool-Down (3–5 Minutes)
Walk: 1 slow lap around the track to bring heart rates back down
Stretches: Focus on hamstrings, chest doorways/rack stretch, and hip flexors.
Saturday 8/29/2026
10am-12pm Window.
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” Maria Robinson
🏃 Warm-Up (5–7 Minutes)
- Track Lap: 1 lap (1/7 mile) light jog or brisk walk.
- Dynamic Mobility: 10 arm circles, 10 bodyweight squats, 10 walking lunges, and 10 torso twists.
🏋️ The Main Circuit (2-3 Rounds)
Station 1: Incline Bench Press
- Focus: Chest/Pecs
Station 2: Preacher Curl
- Focus: Biceps/Forearms/Grip
Station 3: Standing Barbell Overhead Press
- Focus: Shoulders, chest, and triceps.
Station 4: Standing Barbell Triceps Extension
- Focus: Triceps/Forearms.
Station 5: Aero-Pilates Lateral Pulls
- Focus: Abdominals/Lats
Station 6: Body weight/Plate Bench Squat
- Focus: Quads, glutes, core, and lower-body control.
Station 7: Bent-Over Dumbbell Rows
- Focus: Back/lats, rhomboids, rear shoulders, biceps, and core stability.
Station 8: HEX-Bar Deadlift
- Focus: Quads, glutes, hamstrings, lower back, traps, grip, and total-body power.
Station 9: Walk/Run Prayer Trail
- Focus: Cardiovascular endurance, leg stamina, pacing, breathing control, and mental/spiritual reflection.
🧘 Cool-Down (3–5 Minutes)
- Walk: 1 slow lap around the track to bring heart rates back down.
- Stretches: Focus on hamstrings, chest doorways/rack stretch, and hip flexors.