Christian Health Journey's Free Workouts
Exercise/Fitness Disclaimer
The informational videos contained herein are provided for your education only and are not intended to diagnose, treat, prevent or cure any illness or disease. This information has not been reviewed nor approved by the FDA and is not intended to replace a one-on-one relationship with a doctor or qualified healthcare professional. This is simply a sharing of knowledge and information based on my or as noted other parties’ research and experience. You are responsible for your health care and activity choices. Viewing the information on this page does not constitute a client-coach relationship. Having acknowledged this, you are welcome to continue. NOTE: See our full disclaimer here – CHJ Exercise/Fitness Disclaimer. . .
Christian Health Journey: Elevate Your Fitness and Spirit
Welcome to the Christian Health Journey’s FREE Workouts page, a transformative fitness experience designed to
enhance your physical health, spiritual well-being, and overall vitality. As a Certified Biblical and Holistic Health Coach,
I am excited to share these empowering workouts that we produce for you Monthly at Christian Health Journey.
Your Journey To FIT. . .
Living an Active, Healthy Life is a JOURNEY. . .
Functional FIT is not about doing an 8 week program and then it’s done. Nope – it’s about daily healthy habits – for life! It’s the journey of every day doing something GOOD for ourselves. That’s why we created our CHJ Workouts Playbook programs which can definitely help you get started on this journey. Whether it’s about getting started for the very first time … or re-committing and getting back into fitness after some time off … or just starting on a new path … we’re welcoming you in. Through group coaching, comprehensive workout plans, and a supportive community, we are committed to guiding you on a transformative path towards optimal health and wellness. Check out our CHJ Workouts Playbook programs by clicking the button below. . .
CHJ FREE Workouts: Elevate Your Fitness and Wellbeing
Every month we will be adding a new premium workout video to this page as our gift to you toward achieving
your fitness and wellness goals. Be sure to tell your friends about us and share the link to this page.
Register your no-cost access to our eLearning platform and gain access to many more premium workouts and free resources.
CHJ FREE Workout Videos
An Overview of Planes and Levels. . .
The Different Planes of Motion:
Incorporating movements across various planes of motion is the secret sauce for next-level functional training. Here’s why:
- Sagittal Plane (Forward & Back): Think walking, running, and squatting. This plane is all about flexion and extension. Mastering exercises in the sagittal plane boosts overall stability and strength for everyday actions like climbing stairs or lifting groceries.
- Frontal Plane (Side to Side): Side lunges, lateral raises, you name it. Training in the frontal plane enhances lateral stability and agility. It’s essential for activities that need side-to-side movement, from playing sports to simply reaching for something on a high shelf.
- Transverse Plane (Rotational Movements): Twisting and rotating, like Russian twists or throwing a ball. The transverse plane is crucial for core stability and balance, and it’s a game-changer for preventing injuries from sudden direction changes. Perfect for athletes in sports like golf or baseball.
Why Working All Planes Matters:
- Functional Fitness: Train in all three planes and your clients will move better and feel stronger in their everyday lives.
- Injury Prevention: Balanced training means no muscle group gets left behind, reducing injury risk.
- Enhanced Performance: Whether your clients are weekend warriors or elite athletes, working in different planes boosts overall performance and agility.
- Variety and Engagement: Keep workouts fresh and challenging to maintain motivation and adherence.
First - Warmup
Lift & HIIT - LOWER
Lift & HIIT CORE
CHJ WOW Planes & Levels
Bicepts & Tricepts Supersets
Lastly - Cool Down . . .
CHJ WOW Workout Videos
Power Circuit Workout
Perform each move for 12 reps (power focus), then 20 reps (steady strength), and finally 24 reps (endurance and burn). Rest as needed, and aim for 1-3 rounds depending on time and fitness level.
The Full Circuit:
- Dumbbell Clean & Press: Build full-body explosiveness with a powerful lower-body drive into an overhead press.
- Push-Up to Shoulder Tap: Strengthen the upper body and challenge core stability with alternating taps.
- Reverse Lunge to Dumbbell Curl: Combine unilateral leg strength with upper-body pulling power.
- Rotational Dumbbell Uppercut: Develop rotational power while working the core and shoulders.
- Dumbbell Plank Jack to Row: Finish with a core-blasting move that combines cardio and strength.